For those of you who follow my food blogging ways you’ll know I’m big into these 1 pot meals. To be honest I just try to find ways of not having to do too much washing up. I know most, if not all of you will agree. That being said when I’m not doing the washing up I’ll use every pot n pan I can, but that’s just me!
For this dish I love the sweet flavour from the paprika which while cooking, gels well with the peppers.
This dish is full of flavour and is great served with my Black Beans and Rice recipe.

Recipe:
Serves 4

3 lbs Organic chicken pieces (drumsticks, breasts, thighs)
4 cups low-sodium organic chicken broth
1 cup red onion – fine dice
1 red bell pepper – cored, small dice
1 yellow bell pepper – cored, small dice
2 tbsp tomato paste
1 cup white wine (whatever you’re drinking at this exact moment)
2 tbsp sweet paprika (1 for chicken marinade, 1 for sauce)
1 tsp crushed red pepper
1 tbsp chopped fresh marjoram
3/4 tsp salt, divided
1/2 tsp freshly ground pepper
4 tbsp olive oil

Directions:
Toss 1 tbsp paprika, 2 tbsp olive oil and 1 tsp salt together in large mixing bowl. Add chicken pieces to bowl and toss.
Preheat large non-stick saute pan on high heat for 1 minute. Add 1 tbsp olive oil. Sear each chicken piece for 2-3 minutes each side until golden. Once browned add to large oven proof dish.

Wipe out pan of excess juices and add another tbsp olive oil. Add peppers, onion, garlic and saute for 2 minutes. Add tomato paste, 1 tbsp paprika, crushed red peppers & marjoram and stir for 1 minute. Add wine and bring to boil. Once boiling add to chicken in casserole dish. Add chicken broth. Cover dish with foil and pop in oven for 2 hours or until chicken is fork tender.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.

I get asked quite often if I have any healthy dessert or snack ideas. I don’t have a sweet tooth myself (unless there’s mucho beers involved and I have been known to delve into the odd apple tart on occasion) but I know that for those peeps who are watching their waistlines, it can be hard to ditch the old favourite dessert. This recipe is a fabulous healthy low fat option and is perfect for a special breakfast or even dessert. The beauty of these muffins is that they are already portioned so no chance of over eating (unless you eat more than one of course).

As you may know I don’t use regular sugar in any of my cooking. I opt for Agave on most occasions but seeing as I’m not a professional baker I reach for the granular natural stuff in place of sugar, such as Xylitol. I’ve used Xylitol many times but I noticed that it sometimes left a bit of an aftertaste, until I tried this brand. Even my neighbour (who is still afraid to taste the fig frozen yogurt I made him) liked it and commented (on his own accord mind you) that it didn’t have that strange aftertaste some healthy cookies tend to have. Looks like I found a winner! Luckily nowadays there are many great natural sugars out there–Click here to find out more.

RECIPE:
Makes 10-12 muffins

1 1/2 cups whole wheat flour
2/3 cup Xylitol (birch sugar)
1 1/2 teaspoons baking powder
1/4 teaspoon salt
3 – 4 mashed ripe bananas
1/8 cup canola oil
1/4 + 1/8 cup applesauce – All natural, no added sugar
1/4 cup skim milk
2/3 cup semisweet chocolate chips (70% or higher cocoa)
2 organic egg whites

DIRECTIONS:

Preheat oven to 350°F.
Mix wheat flour, xylitol, baking powder and salt in large bowl. In another medium bowl mix mashed bananas, oil, applesauce and milk. Stir banana mixture into dry ingredients just until blended (do not over mix). Put choc chips in food processor and pulse for 20-30 seconds to break up.

Stir in chocolate chips. Severely beat your egg whites until they become stiff (also good for getting out any frustrations!) Fold them into the mixture.
TIP: Folding the stiff egg whites in at the end helps create a lighter muffin with a bit less fat.

Liberally spray muffin cups with cooking spray or use paper liners.  Fill each about 3/4 full if you want to make a full dozen or fill all the way to the top if you want larger muffins (about 10).

Bake muffins until tops are golden, 31 minutes approx. To be sure they’re fully baked, insert a toothpick into the center and it should come out with some melted chocolate attached but no crumbs. Transfer muffins to a rack to cool then tuck in!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.

My good friend Sheila from LiveWell360 posted a nice little fish recipe during the summer that I was meaning to try out and finally got my act together and did it. She used Barramundi but as she pointed out, it’s not that readily available so I wanted to use a fish that people would be more likely to find in their local store. I’ve always been a big fan of sole and I remember as a kid eating breaded plaice and chips for dinner on occasion. Back then this was available in the frozen fish variety so this time I tried to replicate that old favourite with my own healthier fresh version (inspired by Sheila’s post). As for healthier chips, I’ve got two great versions, grilled or baked.
Alright, enough of this chit chat. Here’s my version of this recipe. Enjoy.

RECIPE:
Serves 4

4 x 6 oz Sole fillets
2 oz raw cashews
1/2 cup low-fat Parmesan cheese, grated
1 cup Ener-G bread crumbs (gluten free)
1/4 tsp salt
1/8 tsp pepper
1/2 tsp smoked paprika
1/2 tsp chili powder
2 organic egg whites + 1 whole organic egg
2 tbsp grapeseed or olive oil

DIRECTIONS:

Preheat oven to 425°F.

Put cashews, Parmesan, bread crumbs, S&P & spices in food processor and pulse for 20 seconds or so to combine. Put in a shallow mixing bowl or casserole dish.

In a another bowl, whisk egg whites for 30 seconds.

Line an oven tray or baking sheet with parchment paper and make an assembly line with the egg whites first, then bread crumb mixture followed by the tray.
TIP: Use your left hand for dipping into the eggs and your right hand for the dry mix. This will make it much easier, especially if you’re making a few more of these.

Take a fillet of fish and dip it into the egg wash, making sure to coat both sides. Hold over the bowl to let excess drip into the bowl. Alternatively you could add all the fillets to the egg wash and give ‘em a good swish around to coat well. Once coated, you’d want to individually hold them over the bowl to drain the excess as stated above. In either case, you’ll then immediately dip the fish in the “breading” mixture pressing it down, so that the mixture sticks. Flip over and do the same to the other side. Place fillet on baking sheet and continue the process, coating each of the other three fillets and placing them in a single layer on the baking sheet.

You can either bake them, as Sheila did, or pan fry them as I did.

Preheat a large nonstick saute pan on med-high then add in 2 tbsp of oil. Once the oil is hot, carefully lay your fish in the pan.
TIP: When you’re laying anything in a hot pan lay it away from you, so the start of the fillet is placed in the direction of your body and the end of the fillet is laid toward the stove. This way the oil splashes away from you, not on you.

Cook for 3 mins or until crust is golden brown. If the fish begins to brown too much, simply reduce the heat. Gently flip over and cook for an additonal 2 mins. Fish should be firm to the touch and nice n’ crispy.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.

Halloween is just a few days away and you know what that means—sweets (candy) overload!! There’s no replacing sweets on this day of all days. Try giving a kid an apple and see what happens. (It won’t be pretty.) But back home, after the trick-or-treating fun, how do you keep your likkle ones from plowing through the entire bucket of sugar? I started thinking about this and I thought, if you had a ‘healthier’ treat to offer, would they even notice?

If I’m way off base here with the whole healthy snack idea (after all I’m not a dad…yet), then this is at least a good healthy cookie recipe to have on hand for any occasion!

This recipe is a special gluten-free recipe given to us by my good friend, Sarah. She’s an excellent home baker who’s looking to start her own bakery one day. Until then I’m trying to get her to be a guest blogger for me. As I’ve mentioned before, I’m no Pat the Baker but I dabble here and there. Sarah’s specialty is making wheat-free goodies. How many of you are interested in gluten-free desserts? Help me convince her to write for us!

From the lovely Sarah:

RECIPE:

1 1/2 cups whole rolled oats
1/4 cup ground flax meal
1 tablespoon brown rice flour
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon cardamom
1/4 teaspoon baking soda
1/3 cup grade B Maple Syrup
1/3 cup Grapeseed Oil
1/2 cup low sugar berry or apricot jam

DIRECTIONS:

Preheat oven to 350°F.
Mix all dry ingredients thoroughly, then add in maple syrup and oil, stirring until entire oat mixture is coated.
In an ungreased 9×9 baking dish, pour half of oat mixture and spread evenly, pressing into the dish with a spatula as with a pie crust.
Using a spoon, whip jam until it spreads easily to cover entire oat mixture.
Lightly spread remainder of oat mixture over jam and press with back of spatula until smooth
Bake for 25 min, cool completely and then cut into desired squares.

* a note to the creative and the health-wise (as I am sure you all are both) feel free to experiment with your favorite spices and preserves within this recipe. If you cannot find low- or no-sugar-added jams, cut back the maple syrup by a tablespoon to balance out your sugar. I recommend using any expeller-pressed high heat oil of your choosing. I like grapeseed because of its clean flavor and high polyunsaturated fat content but there are many delicious others. I also very much enjoyed this recipe with an additional half teaspoon of almond extract, cherry jam and an extra 1/4 cup chopped almonds!

Cheers!

Sarah

NOTE: I found a fruit spread that I really like from the 365 line at Whole Foods. In the strawberry spread there’s only 3 ingredients: white grape juice, strawberries, & fruit pectin. No preservatives, artificial colors or flavors. If you don’t live near a WF Market, be sure you’re reading the ingredient labels when choosing a jam at your regular grocery. Even the sugar-free jams are loaded with strange ingredients.

Thanks Sarah!!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.

Those of you who’ve been following me for a while (thanks!), you’ll know I’m a big fan of the one pot meals. I’ve made a variation of this stew a few times before with different flavours and also using flour to thicken the sauce. In this case I decided to keep it light and more of a broth than a thick(ish) sauce. One of my favourite variations is my Beef & Guinness Stew. This always proves a great hit especially on those cold winters evenings. Today’s stew is perfect for a lighter yet still delicious alternative. The beauty of these dishes is you can just forget about it for a couple of hours in the oven while you watch Oprah or do whatever it is that floats your boat!

Serves 4

Recipe:
2 lbs Organic Chuck Steak – excess fat trimmed, 1″ dice
3 large carrots – peeled. cut into 1/4″ slices
2 large parsnips – peeled, cut into 1/4″ slices
1 small turnip – peeled, cut into wedges
1 lb mini red potatoes – halved
1/2 garlic bulb
2 quarts low-sodium beef or chicken stock
1 cup white wine (whatever you’re drinking…..today)
1 bouquet garni – fresh thyme, 4 bay leaves
1 tbsp black peppercorns
3 or 4 tbsp olive oil
S&P

Directions:

Preheat large saute pan on high heat for 30 seconds. Add 1 tbsp olive oil and sear the meat in batches, 3-4 minutes, in a single layer. Do not over fill pan. Season each batch with 1/4 tsp S&P. Once meat is browned remove to a colander and let drain over a bowl. Wipe out pan after each use. Repeat process with additional meat.
Once all meat has been seared, wipe out pan, add additional tbsp olive oil and add vegetables to pan. Saute for 5-6 minutes until beginning to brown. Once browned add to large oven proof dish along with meat and juices. De-glaze pan with white pan. (I would normally use red wine with beef but I wanted to keep the broth light so that’s why I chose white wine). Scrape all the caramelised bits from the bottom of the pan and add to meat and veggies along with the broth, garlic, herbs and peppercorns. Cover with foil and pop in the oven for 2 hours approx or until meat is fork tender. It’ll melt in your mouth like butta but with less fat!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Did anyone catch last night’s Top Chef? You’d think I’d be all cheffed-out by the end of a long day of cooking but this season is, I think, one of the best yet. It’s chock full of talented chefs as well as providing some excellent messages, such as last night’s episode. The guest judge was Rick Moonen, owner of RM Seafood located in The Mandalay Bay Hotel & Casino in Las Vegas. If you don’t know who this guy is, make note because he is what many of us chefs aspire to do: passionately cook sustainable food. In this case, Rick’s passion lies in seafood. As stated on his website, “Passionate doesn’t even begin to describe how Rick feels about the importance of buying, selling and serving seafood that only comes from abundant wild populations or has been caught or farmed in a sustainable manner.” He doesn’t just talk the talk, he puts his commitment to this cause on the menu refusing to sell favorites like Chilean Sea Bass, Japanese Hamachi, Monkfish and Grouper because of their dwindling populations. Kudos to Top Chef for highlighting Rick and his mission though they could still learn more lessons from him. It used to piss me off when I’d see contestants buying Chilean Sea Bass from Whole Foods (bad on you WF for selling it!) NOTE: As of today 10/28/09 a comment from Stephen informed me Wholefoods are now re-introducing a sustainably fished Chilean Sea Bass to their stores. Please see his comment below and check the great links he added.
In this day and age Top Chef needs to get on board in many areas (lose the produce plastic bags, promote grass-fed meats, etc). They have a huge audience so they need to take advantage of their influence but that’s another post!

Before I knew much about Rick, I had the pleasure of dining in his restaurant. It probably marks as THE best dining experience I’ve ever had. As you can imagine, I can be a bit picky when it comes to eating out, but this upscale eatery was spot on from start to finish. The Missus and I were enjoying our first anniversary (before we tied the knot—must be an American thing but I wasn’t complaining about taking a trip to Vegas!) so we booked a romantic table at RM not knowing much about it. I think it was referred to us since we both love seafood. We sat upstairs dressed to the nines in a not-so-crowded room. Not sure why it was so quiet that night but the service certainly didn’t lack in spite of. Right off the bat we were well impressed because they changed the Missus’ white napkin to a black napkin so she wouldn’t get the white fluff on her black dress. Something that simple made a huge impression on us (the saying is true–it’s the little things that count). I’m pretty sure each of us ordered a tasting menu, which was the business. Then we got a tour of the kitchen. Through the sliding glass doors we went into the spectacular kitchen. What a great night!

I can definitely appreciate Rick’s passion here and commend him for sticking to his guns and giving like minded peeps a place to eat, conscientiously.

It’s never been easier to find out what fish are considered sustainable. Nearly a year ago I wrote a post called “Phone for Fish” which was about using your cell phone to find eco-safe fish via texting, providing instant sustainability info when you need it. Not only does Blue Ocean Institute provide this service, they also have a great website dedicated to increasing consumer understanding in order to drive demand for sustainable seafood. I often reference my seafood guide while shopping or out eating sushi (they will send you a free copy in the post or you can download it). That way I am not only buying sustainable seafood, I’m using my recipes here to show you which seafood to use. I also reference the Environmental Defense Fund’s Seafood Selector website, which is more of the same, and thanks to Rick’s site I’ve discovered more useful links, including Monterey Bay Aquarium’s Seafood Watch regional guides, which contain the latest information on sustainable seafood choices available in different regions of the U.S. (I’ve put all these links under the Links section of this site and even posted a widget for fast reference.)

If you live outside the US and have links to regional sites like these please leave a comment with the info. Let’s help each other around the world to make better sustainable choices!

PS–Cheers to Price Albert of Monaco for being the first territory in the world to ban Bluefin tuna, taking this regional favorite off the menus and banning their sales in Monaco’s shops and restaurants. I think a little more research is in order just to verify that this is indeed true so I’m accepting all donations to get my arse over there!

The first time I had Miso was in soup at a sushi bar, which I’m sure is the case for a bunch of you guys. Then a few months later I ordered the miso-marinated cod, which is usually an appetizer at most sushi restaurants and I was blown away by how good it tasted. I knew I wanted to recreate the dish but in more healthy way because typically this marinade is made with sugar and several ounces of mirin, which has a high sugar content. So I hit up the kitchen to make a better alternative without using mirin or granulated sugar. I’m delighted with the outcome.

Recipe:
Serves 2

2 x 4-5 oz Black cod (Sablefish) or Pacific Cod portions (a.k.a. Alaska cod, grey cod, true cod or treska)
To see more about sustainable fish with links to some great resource sites, click HERE.

Marinade:
2 tbsp light yellow miso paste (you can use white )
1 tbsp rice wine vinegar
1 tsp toasted sesame oil
1 tsp Agave
pinch white pepper
dash cold water, if needed

DIRECTIONS:

Mix all the marinade ingredients in a bowl (except water). If the mixture is too thick and paste-like add in the cold water to smooth it out. Ideally you want a pancake batter type consistency.
Taste marinade for sweetness and if you like it a little sweeter add another drizzle of agave. Once done, add fish to miso and coat all sides, Cover and refrigerate for at least 2 hours but up to 6 if preferred.

Soba noodles are very familiar in Japanese cooking particularly in soups. Soba is a thin noodle made from Buckwheat flour unlike Udon noodles, which are thick and made with wheat flour. Both are used in a similar manner. Here I stir-fried the noodles with some asparagus, snow peas, zucchini and carrot and tossed them with some low-sodium Tamari (soy sauce) and sesame oil.

To cook fish:

Pre-heat broiler to high.
Remove fish from fridge 30 minutes before cooking to let return to room temperature. Lay on foiled oven tray and pop under broiler.
NOTE: Keep an eye on it. With the agave in the marinade the fish will caramelize easily so don’t put it in the broiler and go watch tv. It WILL burn!

Cook for 5-6 minutes until nicely golden on top and fork tender. If it starts to burn or brown too quickly lower the heat on broiler or pop in the oven for a few minutes to finish cooking.

Serve with stir-fried vegetable noodles.

TIP: Don’t have miso? Here’s an alternative idea I found, though I’ve never tried it. I prefer the real deal which you can find at Whole Foods or at most health food or specialty stores.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Nothing like being called up last minute to do a bbq for new clients, but as usual I was able to pull it off without a hitch! (Thank God!) The host couple were friends of friends, who were visiting from Australia on business for a couple of weeks. Call it a Hello/Goodbye barbecue. I love these types of small causal gigs where I get to showcase my personality as well as my food. I adapted a bunch of previously posted recipes and turned them into this simple afternoon barbecue. Here’s a few pics from the day of yours truly in action.

MENU:

ANTIPASTO PLATTER
Trio of Hummus: Roast Sweet Pepper, Basil-Artichoke & Lemon-Parsley
Cheese & Salamis
Assorted Flat Breads & Baked Pita Chips
BUFFET
Mini Turkey Sliders with Caramelized Onions
Sweet Soy Glazed Chicken Skewers
Grilled Skirt Steak with Cilantro Pesto
Grilled Asparagus Spears with Tomato & Herb Infused Olive Oil
Roast Mini Potato Salad with Herb Vinaigrette
Baby Spinach Salad with Shaved Fennel, Pear & Gorgonzola with Sweet Balsamic Vinaigrette

DESSERT
Fresh baked cookies and customized cupcakes! Perfect ending to a great day!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Would you believe I’ve made this dish three times in hopes of getting a good photo? Ah well, this is me best. Good thing it’s mouthwatering good! You’ll have to trust me on this one.

Recipe:
1 x 5 lb organic chicken – portioned (2 breasts, 2 drumsticks, 2 thighs, 2 wings)
12 oz jar marinated black olives – pitted
1 x 7 1/2 oz jar marinated artichoke hearts – drained (or 1 lb. fresh artichoke hearts – steamed)
1/4 cup marinated sun-dried tomatoes – drained (optional)
3 bay leaves
1 tbsp black peppercorns
1 red pepper – thinly sliced
1 garlic bulb – halved crosswise
1 bunch fresh tarragon – tied together with string
1 quart low-sodium chicken broth
1/2 cup white wine

Directions:
Preheat oven to 375F.

Preheat large saute pan on medium high heat. Season the chicken portions with S&P on both sides. Add 2 tbsp olive oil to pan and and sear chicken for 3-4 minutes each side until golden brown. Once browned remove and set in large oven proof casserole dish. Drain excess oil from pan. In same pan add another tbsp olive oil and saute the peppers quickly for 1 minute. Add wine and de-glaze the pan, scraping all the nice caramelized bits from the bottom of the pan. FOR HOW LONG?  Add liquid to chicken along with all other ingredients. Cover with foil and pop in the oven for 1 1/2 hours approx or until chicken is fork tender.

I like to serve this dish family style with brown rice on the side.

Healthy cooking doesn’t have to be bland nor does it have to be complicated. These types of meals are pretty simple to make and they’re packed with flavor and nutrition.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

I’ve recently rekindled my infatuation for peanut butter. A few weeks ago you would’ve caught me eating the stuff straight out of the jar. Then one day whilst perusing the vast varieties of  ‘nut butters’  I came across almond butter. Just so happens I love almonds and recently I even switched to almond milk so why not give almond butter a go? Of course I’ve seen it before but this time I was ready to delve in. The outcome is…..smashing.

Really, why didn’t I try this earlier? Do we get stuck liking what we like we become afraid of trying new things–even me, as a foodie guy? Gotta say I’m glad I broadened my horizons as almond butter is delicious and nutritious (and yes, now I’m hooked).

With my new infatuations fully in heat, I came across this brilliant idea from our friend Sheila at LiveWell360. In a nutshell (pretty good, right?), don’t toss your empty PB jars–instead, pour in some cooked oatmeal! This morning I remembered to save my jar (with extra scrapings just for the cause) and was I delighted I did. Truth be told I’m a bit miffed I didn’t think of this first!

MY VERSION:

Oatmeal
Nearly Empty Almond Butter Jar
Almond Milk

Cook oats on the stove per directions. Pour into Jar and swirl a drizzle of almond milk. Done.

Can’t get any easier than that!

TIP: When choosing any nut butters be sure to read your labels. All you want to read is “dry roasted almonds” or “roasted peanuts.” Nothing else, not extra oil, salt and certainly not extra sugar. These nut butters will have oil separation (you’ll see a layer of oil on top) which is natural. A quick stir and you’re good to go but be sure to keep refrigerated since there are no preservatives.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.