Cell Membrane Supportive Shepherd’s Pie

Cell Membrane Supportive Shepherd’s Pie

Ingredients

  • 2 lbs ground turkey thighs
  • 1 Tbsp dried rosemary
  • 1 Tbsp dried thyme
  • 1 Tbsp dried sage
  • 1 Tbsp plus 1 tsp sea salt, divided
  • 1 leek, half moon sliced
  • 1 stalk celery, small diced
  • 2 carrots, small dices
  • 1 parsnip, peeled and small diced
  • 1 cup homemade chicken or vegetable stock – divided
  • 1 bag organic green peas
  • 1/2 bunch parsley, chopped
  • 2 large white sweet potatoes, peeled, and steamed until tender
  • 1 bunch green onions, chopped
  • 2 tbsp fresh sage
  • 2 tbsp fresh rosemary
  • 2 tbsp fresh thyme
  • 3 Tbsp ghee, divided

Procedure

  1. Gather a large skillet and add a small amount of chicken broth, about 1/4 cup. Add ground turkey, 2 tsp sea salt, herbs leeks, carrots, celery, parsnip, cook until meat is done. Add green peas and parsley set aside.
  2. Steam the sweet potatoes until tender – about 15 min. Transfer to a food processor and add 1/2 cup chicken broth, 2 tbsp ghee, fresh herbs and 1-2 tsp sea salt. Process until smooth. You may need to do this step in batches depending on the size of the food processor. Taste and adjust for seasonings.
  3. Place meat/vegetable mixture into a casserole dish and press down evenly. Top with sweet potato mash. Top with green onions and serve.

Nutrition Tip

Rosemary is a phenomenal super herb. Below is a list of all the reasons to add rosemary into your diet!

Antioxidant properties: Rosemary contains antioxidants that can help protect cells from damage caused by free radicals.

Anti-inflammatory effects: Rosemary has anti-inflammatory effects that may help reduce pain and swelling in conditions like osteoarthritis and rheumatoid arthritis.

Improved digestion: Rosemary may stimulate digestive enzymes and improve digestion, helping to relieve symptoms like bloating and constipation.

Boosts the immune system: Rosemary contains compounds like carnosic acid and rosmarinic acid that have been shown to have antimicrobial and antiviral effects, helping to boost the immune system.

Enhances memory and concentration: Rosemary has been shown to improve memory and concentration by increasing blood flow to the brain.

Skin care: Rosemary oil has antiseptic and antimicrobial properties, making it a popular ingredient in skin care products for the treatment of acne and other skin conditions.

Hair care: Rosemary oil is also used to improve hair health, as it can help to stimulate hair growth and reduce hair loss.

Shiitake Mushroom and Parsnip Rice

Shiitake Mushroom and Parsnip Rice

Serves – 4

Ingredients

  • 1 Tbsp ghee
  • 1/3 cup chicken stock
  • 2 parsnips, washed and sliced
  • 1 red onion, small diced
  • 4 cups shiitake mushrooms
  • 1 cup oyster mushrooms
  • 1 tsp dried rosemary
  • 1 tsp dried thyme
  • 1 tsp dried sage
  • 2 tsp sea salt ( I use Crucial 4 Icelandic sea salt)
  • 1/2 bunch fresh parsley, chopped

Procedure

  1. Heat a large cast iron skillet to med/low and add ghee and red onion.
  2. Add dried herbs and stir to combine.
  3. Transfer parsnips to the food processor and pulse until you have reached a rice consistency. Add parsnips to your skillet.
  4. Transfer Shiitake and Oyster mushrooms to the food processor and pulse until you reach a rice consistency. Add to the skillet. Add sea salt and stir all the vegetables until combined.
  5. Add chicken broth and cook for 15 min or until vegetables are tender.
  6. Remove from heat and add chopped parsley. Stir to combine. Serve immediately with your favourite protein!

Nutrition Tip

Shiitake mushrooms contain a variety of chemical components that shield your DNA from oxidative damage. For example, lentinan repairs chromosome damage that is brought on by certain medications.

Shiitake mushrooms are especially unusual for a plant since they include linoleic acid, an important fatty acid, and contain eight essential amino acids. Linoleic acid (LA) is an essential fatty acid that aids in cellular health, hormone health, brain health, immune health, muscle growth and even weight loss. Additionally shiitake mushrooms supports healthy bones, enhances digestion, and lessens food allergies and sensitivities.

Shiitake mushrooms are a natural immuno-modulator that helps to create changes in your immune system to make it more efficient. They can activate every immune cell in your body to achieve a complete, effective, and appropriate immune response to protect your self.

Shiitake mushrooms support natural killer (NK) cell activity and help to balance cytokines, which are regulatory proteins released by your immune cells to support a healthy immune system response. 

Enjoy this meal knowing you are providing your body with SO many benefits!

Pistachio Pesto Chicken Stuffed Mushroom Recipe

Pistachio Pesto Chicken Stuffed Mushrooms Recipe

Serves 6

Ingredients

  • 6 portobello mushrooms
  • 1 Tbsp ghee
  • 1 cup raw pistachio’s
  • 1/2 bunch cilantro plus 1/4 cup for garnish
  • 1 clove garlic
  • 1/4 cup olive oil
  • 1 lemon, juiced
  • 1 1/2 tsp sea salt – divided
  • 2 lbs ground chicken thighs
  • 1 leek, half moon sliced
  • 1 bunch green onion, chopped

Procedure

  1. Preheat oven to 350F
  2. Line a baking tray with parchment paper and lay mushrooms on the tray. Cover with ghee and sprinkle with salt. Bake for 20-25 min or until done. When done, set aside.
  3. Add pistachio’s, garlic and 1/2 sea salt to the food processor. Process until you reach a flour consistency. Add cilantro, lemon juice and olive oil. Process until smooth. Set aside.
  4. Add ground chicken and leek to a saucepan and cook until done. Remove from heat and add pesto and fold until incorporated.
  5. Stuff chicken inside mushrooms and top with green onion and cilantro. Serve immediately.

Nutrition Tip

Pistachio’s are one of your richest B6 foods on the planet. B6 is required for many functions within the body like formation of hemoglobin, supporting blood sugar regulation, homocysteine recycling, and so much more. Pistachio’s are also rich in antioxidants that have been shown to help protect against chronic illness like cancer and neurodegenerative disease. You can eat this meal knowing you are supporting many levels of health!

Creamy Cauliflower & Mushroom Soup Recipe

Creamy Cauliflower & Mushroom Soup Recipe

Yield – 20 cups

Ingredients

  • 2 leeks, half moon sliced
  • 1 Tbsp coconut oil
  • 6 cups shiitake mushrooms, chopped
  • 2 cups crimini mushrooms, chopped
  • 1/2 medium cauliflower, chopped
  • 1 Tbsp dried thyme
  • 2 tsp dried sage
  • 1 can full fat coconut milk
  • 4 cups chicken stock
  • 2 tsp sea salt – or more to taste
  • 1/2 cup chopped parsley
  • Chopped green onion for garnish – optional

Procedure

  1. Gather a large stock pot and add 1 tbsp coconut oil, leeks, dried thyme, dried sage, and sea salt. Sauté until leeks are translucent. Add mushrooms, cauliflower, and over with chicken stock. Simmer for 30 min or until all vegetables are tender. Add coconut milk and parsley. 
  2. Transfer to a high powered blender and blend until smooth. Taste and adjust for seasonings.
  3. Top with green onion and serve immediately.

Nutrition Tip

Shiitake mushrooms have one of the highest amounts of copper, a mineral that supports healthy blood vessels, bones, and immune support. Half a cup of shiitake mushrooms gives you 72 percent of your daily recommended intake of copper. Shiitake mushrooms are also a rich source of selenium, providing 33 percent of your daily recommended intake.

Shiitake mushrooms are a heart healthy food . They contain eritadenine, a compound known to reduce bad cholesterol levels in the blood. They also contain beta-glucans that reduce inflammation and help prevent the intestines from absorbing cholesterol. 

Shiitake are rich in polysaccharides like lentinans and other beta-glucans. These compounds support our immune system by boosting white blood cell production, protect against cell damage, and have a host of anti-inflammatory properties.

You can eat this delicious soup knowing you are supporting your beautiful temple!

Asian Pork Meatball Recipe

Asian Pork Meatball Recipe

Yield – 12 large meatballs 

Ingredients 

  • 2 lbs ground pastured pork
  • 1 lb broccoli, shredded 
  • 4 carrots, shredded 
  • 1/2 bunch cilantro, chopped 
  • 3 inch piece ginger, chopped
  • 1 red onion, small diced 
  • 1/3 cup coconut aminos 
  • 2 tsp sea salt 
  • 1/3 cup fresh chives, chopped – for garnish

Procedure

  1. Preheat oven to 350F
  2. Gather a food processor and use it to process your ginger, onion, and cilantro. Add the shredding attachment and shred carrots and broccoli.
  3. Transfer vegetables to a large bowl and add 2 lbs ground pork, coconut amino’s and salt. Fold until combined.
  4. Line a muffin tin with parchment paper muffin cups and form mixture into large balls. Place in parchment paper cups and bake for 35-40 min or until done. Top with fresh chives and serve immediately. These freeze very well and can be kept frozen for up to 3 months.

Source – Justine Stenger 

Nutrition Tip

Pork often gets a bad rap but the reality is, pastured pork is a very nutrient dense food. Pork is an excellent source of protein and is rich in vitamins and minerals like phosphorus selenium, and thiamine. Pork is actually richer in thiamine than other red meats such as beef and lamb. Remember to always select the highest quality pasture raised pork!

Blood Sugar Stabilizing Biscuits

Blood Sugar Stabilizing Biscuits Recipe

Yield – 6 large biscuits

Ingredients

  • 2 cups almond flour
  • 1/2 cup coconut flour
  • 1 tsp baking soda
  • Pinch sea salt
  • 6 drops vanilla Omica stevia
  • 1/2 tsp vanilla powder
  • 6 pastured eggs
  • 3/4 cup organic whipping cream

Procedure

  1. Preheat oven to 315F
  2. Gather a mixing bowl and combine almond flour, coconut flour, baking soda, salt, and vanilla powder. Stir to combine.
  3. Create a hollow and add eggs, stevia and whipping cream. Fold until combined.
  4. Form dough into 6-7 rounds and lay on a parchment lined baking tray.
  5. Bake for 10 min and rotate tray. Bake for an additional 5-7 min or until golden brown. Serve with your favourite meal.

Nutrition Tip

Whole eggs are one of the most nutritious foods on the planet, containing a little bit of almost every nutrient the human body needs.

The nutrients found in an egg are distributed between the yolk and the white, which is way I always recommend eating the whole egg if possible. One of my favourite nutrients found in eggs is choline. Phosphatidylcholine is the most abundant phospholipid in our body and is essential for healthy cell membranes, so when you eat eggs, you can rest assured knowing you are supporting your cellular health!

All the B vitamins are also found in eggs, including vitamins B1, B2, B3, B5, B6, B12, choline, biotin, and folate. Eggs also contain significant amounts of selenium, vitamin A, and even Vitamin D.

Pastured eggs have been shown to contain significantly more nutrients than factory raised eggs, so make sure you always source pastured varieties.

Elk Stuffed Acorn Squash

Elk Stuffed Acorn Squash

Serves 3-4

Ingredients

  • 1 lb ground elk
  • 1 Tbsp herb and garlic blend (Primal Palate)
  • 1 Tbsp dried rosemary
  • 1 leek, half moon sliced (white part only)
  • 2 Tbsp ghee, divided plus more for drizzling on tomatoes
  • 1 tsp sea salt
  • 2 acorn squash, sliced in half and roasted
  • 3 green onions, sliced
  • 1 pint orange tomatoes, roasted (optional)
  • 1/2 cup chopped parsley

Procedure

  1. Preheat oven to 350.
  2. Slice each squash in half and cover with 1 Tbsp ghee and 1 tsp sea salt.
  3. Line a baking tray with parchment paper and add sliced squash and tomatoes if using. Drizzle ghee and a sprinkle of herb and garlic blend on top of the tomatoes. Bake for 30 min or until golden brown.
  4.  Heat a large cast iron skillet and add 1 tbsp ghee and leeks. Saute until leeks are translucent. Add ground elk, rosemary, garlic and herb blend. Cook until elk is done. Top with parsley and green onions.
  5. Remove squash and tomatoes from the oven and stuff with ground elk. Top with tomatoes and serve immediately. 

Nutrition Tip

I love the smell of rosemary. The aroma brings me back to my childhood, remembering spending the day in the kitchen with my grandma. Rosemary doesn’t only smell great, it contains substances that are useful for stimulating the immune system, increasing circulation, and improving digestion.

Rosemary also contains anti-inflammatory compounds that may make it useful for reducing the severity of allergic symptoms. Rosemary has also been shown to increase the blood flow to the head and brain, improving cognition. The next time you enhance the flavour of some special dish with rosemary, pat yourself on the back for making a wise as well as delicious choice.

Pumpkin Butter Protein Sandwiches

Pumpkin Butter Protein Sandwiches

Ingredients

  • 1 cup raw pumpkin seed butter
  • 1/2 cup organic coconut shreds plus 2 tbsp for garnish
  • 1/4 cup coconut flour
  • 1 scoop pure paleo protein powder
  • 1 Tbsp glycine
  • 1/4 tsp sea salt
  • 1/2 tsp pure vanilla powder
  • 1 tsp ceylon cinnamon
  • 1/3-1/2 cup coconut butter
  • 16 X-small parchment paper cups

Procedure

  1. In a mixing bowl combine pumpkin seed butter, paleo protein, glycine, coconut flour, vanilla, cinnamon, coconut shreds, and sea salt. Mix until fully combined.
  2. Divide dough into 32 small balls. Press the first 16 balls into the bottom of your parchment paper cups.
  3. Take a dollop of coconut butter and place on top of each pumpkin seed butter round.
  4. Take the remaining 16 balls and press them on top of the coconut butter, creating a little sandwich.
  5. Sprinkle with additional coconut shreds to garnish.
  6. Store in the fridge for a week or in the freezer for up to 3 months.

Nutrition Tip

Coconut is a very high saturated fat food, rich in saturated fatty acids.  One of the fatty acids found in coconut is called palmitic acid. This fatty acid is essential for supporting cell membrane structure. Coconut meat is also very high in fibre and contains a variety of minerals, including manganese, copper, selenium, phosphorus, potassium, and iron.  I hope you enjoy this nutrient dense, high protein treat!

Moroccan Inspired Cauliflower Mash

Moroccan Inspired Cauliflower Mash

Ingredients

  • 1 head of organic cauliflower
  • 2.5 Tbsp raw tahini
  • 1.5 tsp sea salt
  • 1 tsp cumin
  • 2 green onions
  • 1 tsp paprika (optional – omit for individuals with histamine intolerance)

Procedure

  1. Wash and cut cauliflower and place in a steamer. Steam for 8-10 min or until tender.
  2. Transfer to a food processor and add tahini, salt, cumin, green onion, and paprika if using. Process until smooth. Taste and adjust for seasoning.
  3. Transfer to a serving bowl and serve alongside your favourite protein.

Cooking Tip

Recent studies have shown that boiling cauliflower is not the best cooking practice if you want to preserve key phytonutrients in this cruciferous vegetable. In one study, 3 minutes of cauliflower submersion in a full pot of boiling water was enough to draw out more phytonutrients than10 full minutes of steaming. Glucosinolates and flavonoids were the phytonutrients lost from cauliflower in greater amounts with full water submersion. When cooking cauliflower, steaming is best.

Caesar Salad

Caesar Salad

Dressing ingredients

  • 1/3 cup raw cashews
  • 1 lemon, juiced
  • 2 tsp apple cider vinegar
  • 1 tsp dijon mustard
  • 1.5 Tbsp gluten free Worcestershire sauce
  • Pinch sea salt
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/8 tsp allspice
  • 2 Tbsp dried porcini mushroom- rehydrated
  • 10 drops Omica liquid stevia or 1 Tbsp maple syrup
  • 1/2- 3/4 cup olive oil

Croutons

  • 1/2 cup raw cashews
  • 1/2 cup raw hemp seeds
  • 1/4 cup raw sunflower seeds
  • 1/2 cup nutritional yeast
  • 1 tsp garlic powder
  • 1 tsp sea salt
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • 2-3 Tbsp olive oil

Salad

  • 6 cups chopped organic Romain lettuce
  • 3 cups chopped butter leaf lettuce
  • 1/2 cup chopped dill
  • 1/2 – 3/4 cup capers

Procedure

  1. Combine dressing ingredients into a high powered blender. Blend until smooth. Taste and adjust for seasoning.
  2. Combing all crouton ingredients into a food processor and pulse until combined. Set aside.
  3. Gather a large mixing bowl and add all salad ingredients. Add dressing and toss until combined. Top with croutons and serve immediately.

Source – Justine Stenger

(Adapted from Urban Remedy)

Nutrition Tip

Capers have a rich, salty flavour that adds incredible depth to this Caesar Salad. Capers are packed with nutrition and have been named as one of the worlds most antioxidant rich foods, containing an ORAC score of 65,598 per 100 grams.

Capers are rich in two specific antioxidants, quercetin and ruin. Both have been shown to support mast cell activation syndrome as well as histamine intolerance.

Capers have also been shown to support healthy food sugar levels. If you are not adding Capers to your diet on a regular basis, now is the time to start!