Mushroom Risotto

We move through our days so quickly. We tell ourselves we don’t have time for the mundane things, like grating fresh cauliflower resembling rice. Oh please I’ll buy the prepared, frozen bag. While I do buy and use frozen cauliflower rice, I found freshly grated cauliflower elevates my dishes to a new level and taste.

I love risotto, and I enjoy it when it’s low carb and gluten free as a way to lower my risk of type 2 diabetes and other chronic conditions such as arthritis an autoimmune and inflammatory disease which means that your immune system attacks healthy cells in your body by mistake, causing inflammation (painful swelling) in the affected parts of the body. While I do suffer from chronic lower back pain, I found that sticking to mostly a lower-carb, gluten free diet helps with my overall health and mental well-being. That’s not to say that I never eat carbs, I do but in moderation. This balanced approach to eating has helped me tremendously, as I move through my days with more ease and overall happiness. Moderation is key. Now back to my mushroom cauliflower risotto.

Risotto reminds me of the Adriatic as it’s mostly served with squid, or as a vegetarian dish with lots of seasonal veggies. I opted to make my version with mushrooms, shallots and lots of freshly grated parmesan cheese.

Ingrediets

2 tablespoons extra virgin olive oil

1 shallot chopped

1 teaspoon salt

1 cup mushrooms chopped into quartered

1 teaspoon fresh herbs I used dill and basil, you can also use parsley, cilantro, oregano

1 head of cauliflower grated (approx 3 cups)

1/2 cup of mushroom broth or vegetable stock

2 tablespoons salted butter

1/4 cup fresh grated parmesan cheese

Directions:

-Place a large nonstick pan over medium heat. Add extra virgin olive oil and shallots. Saute for 5 minutes until shallots become soft and translucent.

-Add quartered mushrooms and sauté for another 5 minutes , mixing often as not to burn

-Add cauliflower rice, vegetable stock, salt and pepper. Cook on medium heat for 10 minutes stirring often.

-Remove from heat and add fresh herbs, I used dill and basil, butter and parmesan cheese. Mix through and serve right away.

-Optional- drizzle some extra virign olive oil on top.

Gluten free Mac & Cheese

Roasted Squash Cauliflower Mac N’Cheese

Making simple substitutions to your favourite meals is a great starting point to a  healthier lifestyle.  However most of us are creatures of habit.  We eat the same foods, shop at the same grocery stores, repeat the same recipes, and continue on with the same routines.  But if you are serious about eating healthier and losing weight, you NEED TO START thinking differently.  Your mind will come up with many reasons why replacing pasta for cauliflower is a bad idea.  The first step in making a lifestyle change is awareness of your habits.  Habits become automatic, learned behaviours; which are much stronger than the new habits you are trying to incorporate.  Even people who change their bad eating habits can easily fall back on their old ways during stressful times.

That’s why it’s important to keep in mind that making these simple substitutions will help you reach your goal of better health and losing weight.

Let’s THINK about this meal as adding healthy foods to your meal rather than removing foods which makes you feel deprived.  Adding new ingredients to your favourite dish feels like an accomplishment rather than a punishment.

This healthier version of Mac and cheese is made with lots of tasty and healthy options, like butternut squash, cauliflower, and cheese.  I promise you will feel comforted with this creamy velvety take on a classic.

Ingredients

1 medium size butternut squash

2 tablespoons of extra virgin olive oil

1 cup of vegetable stock

1/2 cup of cream

1/2 cup of gruyere cheese

1/2 cup of cheddar cheese

Fine sea salt, and freshly cracked pepper

4 cups of cauliflower cut in small pieces

Instructions

1. Preheat oven to 400 F

2. Cut butternut squash in half and scoop out seeds, cut into cubes

3. Break the cauliflower up into florets- making sure its the same size as butternut squash

4. Place vegetables on a large non-stick baking sheet- making sure cauliflower florets can easily spread out in single layer

5. Drizzle extra virgin olive oil and salt over the squash and cauliflower

6. Place in oven and roast for 30 minutes or until soft and gently browned

7. Remove roosted squash from oven and add in separate bowl, along with your vegetable stock, using a high speed food processor blend the squash until a smooth puree is formed.

8. Return the butternut squash puree to the stovetop in a pot over medium heat

9. Add cream, stir and add gruyere cheese and cheddar- mix until combined, add your roasted cauliflower.

10. Pour the whole thing into casserole dish, top with more cheese if you desire, along with pumpkin seeds, basil and crispy pancetta optional)

What are the benefits of bone broth?

Croatian families have been consuming bone broth for-Ever. Typically, if you enter a Croatian home on a Saturday morning you will smell ‘goveda juha” (beef broth) slowing simmering on the stove top. When I was a young girl I remember my Mother telling me the importance of juha, but I quickly dismissed her and thought this flavoured water was boring.

Of course, it wasn’t unlit I noticed a trend in the food blog scene that I found myself leaning in and listening. Turns out there’s a lot of health benefits and nutrients in the bones and tissues of the animals that make up a tasty broth.

According to Medical News Today, bones themselves are rich in vitamins and nutrients like calcium. magnesium and phosphorous. Also, brewing the connective tissue’s into bone broth provides the body with natural compounds from the cartilage. Cooking collagen turns it to gelatin which provides the body with amino acids, which are the building blocks of proteins.

The Canadian Digestive Health Foundation, states that bone broth is great for gut health. The nutrients in bone broth, collagen, glycine and glutamine, have all been shown to sooth gut irritation and inflammation.

Traveling to Croatia, especially the countryside you will find Juha on most menus. It’s a great way to start your meal as it has a low glycemic index, which helps to control blood pressure and insulin. Plus, it gives your skin a beautiful glow and your body a burst of energy. Simply request bone broth without noddles for a lowcarb or gluten free option.

So if you’re traveling to Croatia this summer remember to “Ladle Up” on the Juha-aka Liquid Gold- your gut and skin will thank you.

Croatian Blackened Cod

How to make a traditional Croatian fish dish as a low carb version? Come and see….

In Croatia, cod is known as “Bakalar” and is usually served at Christmas as a hearty stew with potatoes. I decided to make this Croatian delicacy into a low-carb gluten free option and enjoy around the pool this summer. Cod is an easy and delicious fish to prepare. I decided to make it into a one sheet pan meal for easy prep and clean up. This dish is perfect for any night of the week. I added some radishes and broccoli along with lemon slices to make the dish pop.

Here is the recipe

Ingredients

2 pieces of Cod about 15 ounces or about 1 pound

4 tablespoons of extra virgin olive oil

3 tablespoons of your favourite cajun seasoning

1 lemon cut into think slices

4 radishes cut in half

1 head of broccoli

Salt/Pepper

THE PREPARATION: SO EASY

Directions

Set the oven on to 400 F

1. Clean and cut broccoli, and radishes. Lay the vegetables evenly on the sheet pan. Drizzle with two tablespoons of olive oil. Making sure to coat all the vegetables and season with salt.

2. Clean fish and pat dry with paper towel. Season with cajun spice. Rub two tablespoons olive oil onto the fish and set evenly on the sheet pan next to the vegetables.

3. Add the lemon wedges.

4. Back in oven for 15 minutes.

Serve

Remove sheet pan from the oven and place on nice tray. Remember to add charred lemon wedges and enjoy.

Low carb Basil Biscuits

Low carb Lovers are your ready for some biscuits to start your day? I promise these easy to make savoury parmesan cheese basil biscuits will make your day.

Ingredients

Pre-heat oven to 450 degrees

You will need:

1 1/2 cup Almond flour

1/4 teaspoon salt

1 tablespoon baking powder

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

2 large eggs

1/4 cup sour cream

4 tablespoons unsalted butter melted

2 tablespoons basil cut in strips

2 tablespoons grated parmesan cheese

Directions

Mix dry ingredients together. In a separate bowl beat the eggs, add melted (cooled butter- if too hot it will cook the eggs) add sour cream. Then mix the wet ingredients with the dry ingredients. Fold in the parmesan cheese and basil. Place parchment paper to the baking sheet, and scoop out soft fluffy dough into balls. It should make roughly nine balls of biscuits. Place in oven and bake for 10-11 minutes.