BBQ'n In Style

BBQ'n In Style

Its easy to resort back to the same old comfortable routine of hot dogs or hamburgers when it comes to BBQ dinners. But its time to put that habit behind you! We have complied some easy, delicious and healthy recipes for you to try and really impress your guests at your next backyard BBQ. 

Mains

Black Garlic Salmon

                                                                                                                                                                                                                                          

Black garlic is a type of "caramelized" garlic first used as a food ingredient in Asian cuisine. It is made by heating whole bulbs of garlic over the course of several weeks, a process that results in black cloves. The taste is sweet with hints of balsamic vinegar and has become a sought-after ingredient used in high-end cuisine. Ref. wikipedia

You can find black garlic at Vincenzo's in the produce section. Trust me, you will want to add this to the salmon. It will make all the difference in taste. 

Heat BBQ to 400 F. 


Ingredients

• wild caught skin on salmon fillet

• 3 cloves of black garlic 

• 1 TBS of fresh ginger

• 3 TBS tamari sauce 

• 2 TBS honey 

• 1 TSP sesame seed oil 

• peel garlic cloves and place into the blender, add tamari, honey and sesame seed oil and blend

• place sauce in a cast iron skillet (if you are cooking it on the BBQ) and place salmon skin side down in the cast iron pan. 

Directions

Once salmon is cooked to desired colouring, internal temperature approximately 145 F, remove from BBQ and let rest. 

Wait approximately 3-5 minutes and serve your fish. 

Stuffed Pork Tenderloin

Nothing pairs better with pork than fruits. This recipe may require an extra step of two but nothing too strenuous and the results are amazing. We made this on the BBQ for an evening with friends and they agreed it was fantastic! The sauce is optional as some of us had it and some didn't and everyone enjoyed the meal. 

Ingredients 

Roast

• 1 TBS coconut oil
• 2 cups chopped apples (we used gala but any will do depending on taste preference)
• 1 medium shallot 
• 1 TBS fresh thyme chopped 
• 1/2 TSP ground black pepper
• 1/8 TSP ground nutmeg
• 1/2 dried apricots roughly chopped
• 1/4 cup chopped walnuts or pecans 
• 1 cup Stock Exchange or homemade chicken bone broth
• 1 3lb boneless organic butterfly pork loin 

Sauce

• 2 TBS apple cider 
• 2 TBS brandy
• 1 TSP Dijon mustard 

Direction  

For stuffing:
In a large skillet heat coconut oil over medium heat. Once melted add apples, shallot, thyme, half the pepper and nutmeg and cook until fragrant and the apples have softened.          
Stir in apricots, nuts and 1 TBS bone broth and cook uncovered for about a minute.
Once apricots have softened remove from heat and set aside to cool.

For the roast:
Heat BBQ to 350 F

If you didn't ask your butcher for a butterfly roast then you have a little more work to do to prepare it, so I hope its butterflied.

With your butterflied pork loin spread out on a clean surface, spread the stuffing over the entire roast. Starting at one end start to roll the roast. You may need an extra set of hands to have someone hold the rolled roast and another to wrap string around it and tie tight to hold it together.

Carefully bring your wrapped rolled roast out the the BBQ and place on bottom rack to sear.

Check your roast in approximately everyone 5 min to turn until all the sides are nice and golden brown. Once complete move the roast to the top rack and continue to let it cook.

Your total cook time is approximately 1 hour  - 1.5 hours, you want the internal temperature of the roast to register at 145F. Once this occurs remove the roast form the BBQ and let rest, that means leave it alone and don't cut it, for 5 minute.

For the sauce:

While you wait for your delicious pork roast to cook you better start on the brandy sauce.
Using a sauce pan over medium-high heat add the remaining bone broth and apple cider, if you cooked your pork on a pan or baking sheet you can add some of the dripping to the sauce for added 'wow'.
Bring the contents to a boil, for about 4 minutes or until the sauce has reduced by 1/3. Stir in brandy and Dijon mustard. If needed, season with additional pepper.
Serve sauce with pork roast.

Recipe courtesy of 'The Real Paleo Diet Cookbook'                                     

Sides

Melon, Cucumber and Mint Salad

Easy sides are key for backyard entertaining. No cook, minimal mess and easy to make! This salad encompasses all of those requirements and takes a new spin on the typical salads found at BBQs. Remember we are striving for different recipes that have that wow factors ;) 

Ingredients 

• 1 small honeydew melon sliced or cubed
• 1 cucumber sliced 
• 1/3 cup of finely chopped red onion 
• 3 tablespoons of chopped fresh mint
• 2 oz of Greek feta cheese (optional)
• Place in a bowl 

Dressing

• 2 TBS lemon juice 
• 1/4 cup extra- virgin olive oil
• 1 TSP honey
• pinch of salt
• black pepper to taste
• Place all ingredients in a small mason jar and shake to stir

Sprinkle dressing into the bowl of salad ingredients, toss and enjoy

Recipe Curtesy of Bakers Royale

Roasted Vegetable Side

If you are looking for a warm side to go with any main dish option then a one pan mixed BBQ vegetables dish is a good way to go. We chopped things so its a chunky side but you can chop finer if you would like. The recipe came from The Real Paleo Diet Cookbook but with more vegetables and twists.

Ingredients

• 4 medium carrots chopped
• 1 Spanish onion (or any onion you prefer) chopped
• 1 cup of brussel sprouts halved  
• 2 zucchini chopped
• 2 cloves of garlic (minced)
• 1 lemon sliced
• 3 tbs coconut oil 
• 1/2 TSP black pepper 
• 1 TSP fresh thyme 
• 3/4 cup of white wine
• 2 TBS finely snipped fresh parsley (final topping)
• 2 TSP finely shredded lemon peel (final topping)
• 2 TBS freshly snipped fennel fronds (final topping)

Directions

Heat BBQ to 350F

Using a BBQ safe or cast iron dish, add coconut oil, garlic, carrots, brussel sprouts, zucchini, and lemon slices. 

Sprinkle with pepper, fresh thyme and white wine to dish.

Place dish on the BBQ covered with foil. 

Roast the vegetables for about 15 min covered. Uncover the vegetables, mix and test them with a fork. You want the fork easily pierces the vegetables but you do not want the vegetables to be mushy. Depends on the thickness of the vegetables you chopped with depend on the remaining uncovered cooking time. If they are nearly done you want to uncover them for 5-10 minutes so some of the moisture evaporates. Longer if your vegetables are still hard. 

Once done, remove from heat and sprinkle on the fresh snipped parsley, fennel fronds and lemon peel. Mix together and serve. 

Dessert

Chocolate Chip Raspberry Shortbread

This recipe was recently posted on PaleOMG and OMG is it ever good! Though it calls for coconut cream from a can of coconut milk (let it settle, or put it in the fridge so the milk and cream separate), my favourite coconut milk, Aroy-D doesn't really separate. This is because it doesn't contain any thickeners- the reason it's my favourite. However, they do make a canned coconut cream that can be used in this recipe with no extra effort. I didn't have this on hand so just used about half a can of Aroy-D coconut milk and it turned out great any ways!

Ingredients
Crust:

• 1 1/2 cup almond flour
• 1/4 cup + 1 tbsp coconut flour
• 1/4 cup +1 tbsp tapioca flour
• 1/2 tsp baking soda
• 4 tbsp butter (original calls for ghee, I used butter, coconut oil will likely work as well)
• 4 tbsp maple syrup (honey should work also)

Chocolate Layer

• 1 cup chocolate chips (use Enjoy Life for paleo, allergen free)
• 1/2-1 cup Aroy-D Coconut Cream
• 1/2 tsp vanilla extract

Toppings

• 2/3 cup fresh raspberries
• 1/3 cup chocolate chips

Instructions

Crust: Preheat oven to 325F and line an 8x8 baking sheet with parchment paper. Mix all

crust ingredients into a food processor and process until combined and forms a ball. Spread dough into baking sheet and poke holes with a fork throughout so it doesn't bubble up. Bake for 17-20 min (depending on oven). Let cool for 10-15 minutes.

Chocolate layer: Melt chocolate chips over a double boiler or low heat. Let cool for 5 minutes. Mix in coconut cream and vanilla. (If it's not mixing in well, you can add it back to the heat to make sure it's smooth). Pour over the crust and sprinkle with remaining chocolate chips and raspberries.

Once assembled, place in fridge for at least 1 hour (or overnight) to set.

Note: For purchasing, the flours were purchased at Bulk Barn and the best selection of coconut milks and creams is Freshco.

Happy Barbecuing from The Coach House Team!!

Welcome to BBQ Season

Summer Eating

For many, summer is the most social of seasons! BBQ's, bonfires and impromptu patio dates (not to mention weddings!) can lead to very busy days and often times, lots of opportunities for our diets to slide off track! That's not to say we shouldn't have our indulgences but as social calendars fill these 'indulgences' can quickly change to the 'norm.' Here are a few easy to tips to help keep our diets in check!

Skip the Dip
Appetizers are a staple at summer get togethers- veggies and dip, hummus and pitas and the very less healthy cream cheese based dips like Pinterest favourite Buffalo Chicken Dip. Though some of these may seem like healthy options, most people don't stick to the recommended serving size of dip which is only about 1 tablespoon. Also, unless it's homemade, it is likely laden with salt and preservatives. Be sure to plate your appetizers to help keep track of how much you are actually having, keep the dip modest and go crazy on the veggies!

Mind Your Sides
Side dishes are a given at any event. However, without realizing it, these dishes can often become a second dinner. Pasta salad is a quick dish to throw together but tossing a half cup onto your plate is actually a full meal sized serving. The same applies to potato salad and bean salad. All provide tonnes of starchy carbs. Your best bet is to load up on veggie based salads- think green/lettuce and veggie salads or even a chopped Greek salad. Toss in some nuts, seeds or avocado slices for flavour and a dose of healthy fats. Just watch out for processed/preservative laden or calorie heavy dressings!

The Main Event
Burgers, steaks, ribs- these are all common foods tossed on the bbq. Though, red meat has it's benefits- such as a great source of iron and zinc- it should still be consumed in moderation. Switch it up by grilling some chicken, fish or even portobello mushrooms. And remember to always avoid heavily processed meats (think hot dogs) to avoid the preservatives and fillers!

Watch the Alcohol
Alcohol in general provides completely empty calories and many summer drinks
(Sangria anyone?) also provide a whopping serving of sugar. If you do indulge in alcohol be mindful of how much you consume and try to choose a drink that contains less sugar. Try mixing soda water and fresh fruit such as berries for a low calorie, low sugar treat, alcohol optional!


Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor or your primary care provider for individualized health recommendations.

Utilizing your Slow Cooker When Detoxing

 NOT what you expected from a detox, is it?

As most of you know from our previous Blog, we as a clinic and clientele are beginning our Spring Detox under the guidance of our naturopathic doctor Dr. Jessica. 

As Dr. Jessica mentioned some people can not only be a little overwhelmed with the aspect of a detox (have no fear: our entire staff has gone on this journey and took our husbands with us!) but also the unfortunate stereotype that "I'll only chew on lettuce and be hungry all the time". So NOT true and here's just one of many recipes that proves that.

We hear a lot of people say they'd love to try a detox but with busy schedules, families, errands, life etc... there's just no time to food prep or cook. Well, even the prep method of this recipe proves that wrong: you can use your slow cooker! Easy. Easy. Easy! The bonus is that you cook once and can get 2-3 meals saving even more time. 

I love my slow cooker and there's just something so satisfying and filling about a slow cooked, juicy meat dish that took no time to prepare and less time to eat. Try this recipe from the Whole30 Slow Cooking  website and it will completely change your mind about what a detox or eating healthy can be! Another great thing? Using your slow cooker with these 'summer flavours' is a great substitute on a hot, humid day when standing over the blazing BBQ is just not an option.

Slow Cooker Apple Cider Pulled Pork 

 

              Sweet Spice Rub                                              

                     1 Tbsp sea salt

                     1 1/2 tsp smoked paprika

                     1 1/2 tsp garlic powder

                     1/2 tsp chili powder

                     1/2 tsp ground ginger

                     1/2 tsp fresh ground pepper

       Ingredients

      One 4-5 pound boneless pork butt

      

      1 large sweet onion, peeled and    

      sliced

      

      1 1/2 cups unsweetened apple      

      cider

Instructions

Combine all of the spice rub ingredients in a small bowl. Sprinkle the rub evenly along the sides and top of the pork roast.

Add the onion slices to the bottom of a six quart slow cooker. 

Place the seasoned pork roast on top of the onions. Then add the apple cider. (If roast is too large, you may wish to cut it in half and place the halves side by side in the slow cooker.)

Cover and cook on high for approx. 7-8 hours or low for 8-10 hours, until the meat is tender enough to be easily shredded with a fork.

Turn off the slow cooker once the roast is done. Carefully transfer the pork to a large platter and allow it to rest for a few minutes.

Pour the cooking liquid through a fine-mesh strainer into a large bowl. Place one cup of the liquid back in the slow cooker; discard the remaining liquid and onion.

Shred the pork using two forks. Then return to the slow cooker. Toss well with the reserved cooking liquid. Season to taste with additional sea salt and pepper if desired.

Serve the pork with your favourite Whole30-compliant coleslaw (like this one from The Healthy Foodie) and a side of sweet mashed potatoes.   

Helpful Hints I've Tried

When using any rub on a meat, it's important to rub a little aggressively to allow it to penetrate the meat itself. Any leftover rub can be sprinkled on the top to utilize all the flavouring.

My palate has never been a fan of salt, and others I have made this for have commented how it can taste 'salty', so I like to decrease the salt in the rub to 1/2 Tbsp. 

Pork can get very dry if in the slow cooker too long so I found that decreasing the cooking times to a standard 5-6 hours on high or 6-8 on low is more than fine. I did this batch on high for 6 hours with no issues. 

If you get an early start and the meal is done before dinner that's great: I found letting it sit on the 'warm' setting for approximately an hour really allows the juices to be reabsorbed. 

Digging In Detox-style

This meal can be enjoyed numerous ways from making a salad absolutely amazing, to Whole30 compliant 'sandwiches'. Ideas on just how you can make many styles of meals from this core recipe can be found here.

Let us know what you think and any tips of your own when you try this satisfying recipe.

Happy cooking!               

When You Must Have COOKIES!

We here at The Coach House like to practice what we preach. Whether it's our recipes, lifestyle choices, or decreasing chemicals in the home, we all take a natural, healthier approach. But come on let's face it: we're human too and sometimes you NEED a treat! And what better way to feel like you're indulging than with cookies?

As pictured above, I recently took in a batch of each of my favourite "better choice for me but feels like a treat" cookies to share with my patients. I'm happy to say that both received rave reviews- barely any were left to take home.

The best part? Both are Paleo diet friendly! Now a lot of people assume that making a better choice i.e. choosing a Paleo diet recipe will entail a lot more work, whether in prep time or in finding those 'new to me' ingredients (that will shortly become a staple in your pantry) but that couldn't be further from the truth. Find out more below as I list the recipes, little tweaks I have tried and where to find these ingredients. 

So fire up your oven and let's get baking!

Carrot Cake Caveman Cookies

This recipe is courtesy of  The Civilized Caveman. I liked this recipe as all the ingredients are very much staples in your fridge and pantry, therefore on hand and easy to whip up a batch when the mood strikes.

These cookies are very filling and tasty but keep in mind they are not a sweet cookie, that fun recipe is to follow :)

2 cups mini carrots
2 cups almonds
1 cup shredded coconut
1 tsp nutmeg
2 tsp vanilla
2 tsp coconut oil
3 eggs

Instructions:

1. Preheat your oven to 350 degrees.
2. Combine all ingredients EXCEPT eggs in food processor, pulse it until all pieces are small but still a little chunky.
3. Combine that mixture with the eggs in a large mixing bowl and mix well.
4. Using your hands, form the mixture into 'patties' and place on a parchment paper lined cookie sheet. The size of the 'patties' are up to you, or you can make them into bars.
5. Bake for approximately 35-40 minutes.

Little Tricks

1. To the average palate, these cookies can be a bit bland, especially when used to the store bought 'sugary' cookies. To add a punch of flavour, I like to add more nutmeg, not only to the recipe itself but also a little sprinkle on top while cookies are cooling. The next time I may add a pinch of ground cloves in keeping with the carrot cake theme.

2. I found it easier to pulse the carrots and almonds a little first, then add the rest of the ingredients to finish the mixing process.

3. These cookies actually taste better the next day! They can be a little dry when first cooked/right out of the oven but waiting until later in the day or next day allows the ingredients i.e. carrots to 'settle' and moisturize the cookies, of course when stored in an airtight container.

For the person who has a 'sweet tooth' and craves the sinful flavour of chocolate the next recipe will definitely be up your alley.



Perfect Paleo Chocolate Chip Cookies

The first time I was trying this recipe from Texanerin Baking, I thought "Vegan option, grain-free, gluten-free, dairy free? Great- these will taste horrible!" but OH.MY.GOODNESS! This recipe is absolutely amazing and I can't emphasize this enough: they actually taste yummy like chocolate chip cookies!

 

When looking at the ingredient list most people will be intimidated seeing items like paleo-friendly chocolate chips, almond flour, coconut palm sugar, coconut flour and more. The two thoughts right away are a) Where do I get these ingredients? and b) How much will this cost? 

The answer is simpler than you think: Bulk Barn! This store has all the items you need for a minor extra expense and is one of the 3 places to shop as recommended by our naturopathic doctor, Dr. Jessica (More on how easy and great shopping at Bulk Barn is, is forthcoming in a future Blog by Dr. Jessica). 

1 cup blanched almond flour
1/4 cup coconut flour
1 teaspoon baking soda
1/4 teaspoon salt
6 tablespoons coconut oil OR room temperature unsalted butter 
3/4 cups coconut sugar OR brown sugar
6 tablespoons natural almond butter, room temperature
1 1/2 teaspoons vanilla extract
1 large egg, room temperature (or 1 chia egg for vegan)
1 1/4 cups paleo-friendly semi sweet chocolate chips



Instructions:

1. In a medium mixing bowl, stir together the almond flour, coconut flour, baking soda and salt. Set aside.
2. In a large mixing bowl using a hand mixer (or a stand mixer) beat together the fat and sugar at medium speed until well combined, about 1 minute. If you use coconut oil it may not come together easily: use your hands to combine and then beat another 20 seconds.
3. Beat in almond butter and vanilla extract on medium until combined. Beat in egg on low until well incorporated. Stir in flour mixture until well combined. Stir in 1 cup of chocolate chips. If you used brown sugar skip to the next step. If you used coconut sugar, refrigerate for 1 hour until dough is firm.
4. Preheat oven to 350 degrees and line a baking sheet with parchment paper.
5. Roll the dough into balls and place on prepared cookie sheet. Add the remaining 1/4 cup of chocolate chips on top and sides of the dough balls and press down dough slightly with palm of your hand.
6. Bake for approximately 14 minutes (if using coconut sugar) or 17 minutes (if using brown sugar), OR until the surface and centre of cookies no longer appears wet. They will be very soft but will continue to cook as they sit on cookie sheet.
7. Let cool completely. Store in an airtight container for up to 3 days.

For Paleo: use coconut sugar, coconut oil and paleo-friendly chocolate chips.
For dairy free: use coconut oil and dairy-free chocolate chips.

Little Tricks

1. Make two batches of these at a time because they are SO good they will NOT last! There are no tricks, ingredients or instructions I would change at all- these cookies are that good.

And there you have it, two super tasty and varied recipes for when you need to indulge your taste buds and have a treat. Let us know if you tried these recipes and have any little tricks of your own- we'd love to hear from you!

Happy Baking!