Coconut, Shrimp and Okra Soup (Dairy, Gluten and MSG Free)

I love this soup.  It has such a fresh taste, a hint of heat and includes one of my favourite vegetables, okra.  Okra is an excellent source of vitamin C and K.  Okra also has a lot of fiber and folate, making it a great pregnancy food as well.  (No I am not pregnant!)

Ingredients

• 1 diced onion
• 1 tablespoon olive oil
• 3 cloves minced garlic
• 1 teaspoon curry powder
• 4 cups water
• sea salt to taste
• pepper to taste
• cayenne pepper to taste
• 1 1/2 cups diced tomatoes (could use canned tomatoes as well)
• 1 diced bell pepper
• 1 minced jalapeno pepper (or to taste)
• 2 cups diced okra
• 1 lime juiced or 1 tablespoon lemon juice
• 1 can coconut milk
• 1 1/2 -2 cups cooked shrimp
• 1/3 cup chopped fresh cilantro

Directions

1. In a large pot saute onions in olive oil until soft (3-5 minutes.)  Add garlic and curry, continue to saute for another minute.
2. Add water, salt, pepper, tomatoes, bell pepper, jalapeno pepper and okra.  Bring to a boil and then simmer for 15-20 minutes.  
3. Add lime juice, coconut milk, shrimp and cilantro.  Simmer for anther 5 minutes.

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Coleslaw with Homemade Dressing (Dairy, Gluten/Grain and Refined Sugar Free)

I have a weakness for creamy dressings which makes coleslaw one of my favourite salads. Cabbage is excellent source of vitamin C, it can alleviate constipation, ulcers, headaches, eczema, infections and can help you lose weight.  I feel this salad is often served more in the summer however with its high source of vitamin C it is great for the winter in order to help keep away those colds.

Ingredients

• 5 cups shredded white cabbage
• 1 shredded carrot
• 1 shredded crispy apple or pear (optional)
• 1/2 cup home-made mayonnaise 
• 2 tablespoons coconut vinegar or vinegar of choice
• 2 drops liquid stevia
• 1/4 teaspoon garlic powder
• salt and pepper to taste

Directions

1. In a large bowl add cabbage, carrot and apple/pear.
2. In a small dish combine all remaining ingredients and stir until fully combined.
3. Pour sauce of cabbage, stirring to fully coat.
4. Cover and let salad sit in fridge for at least an hour to absorb the flavours.

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Beef Stew -One Pot Meal (Gluten and Grain Free)

My husband loves a good one pot meal and I like the ease of making them.  It is a wonderful meal on a cold winter day and is a great way for using up vegetables that are getting close to expiring. This stew can be made ahead of time and just reheated when desired.

Ingredients

• 1/2 tablespoon olive oil
• 1 diced onion
• 2-3 minced garlic cloves
• 1 pound stewing beef
• 4-5 diced carrots
• 2-3 diced parsnips
• 1 pound diced mushrooms
• 1 can diced tomatoes with juice
• 1 handful fresh parsley
• 2 bay leaves
• salt and pepper to taste
• 1 tablespoon Montreal steak spice
• 1-2 cups broth or water

Directions

1. Preheat oven to 350 F.
2. In a dutch oven heat oil and fry onion until fragrant.  Add garlic and fry another minute.
3. Add beef and give cook just until browned on the outside stirring continually.
4. Add all additional ingredients and place pot in oven.
5. Cook for approximately 60 minutes or until vegetables are tender.

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Cauliflower Casserole (Dairy and Gluten/Grain Free with Vegan Option)

Cauliflowers have been really expensive here for the last month.  According to one gentleman working the produce department, it had to do with American Thanksgiving.  Interestingly enough, last Friday they came back down to a more reasonable price, so I picked on up with some great intentions.  Alas, the week is going by and I now realized, Dan and I are actually heading on a trip in a few days and I had some produce to use before they go bad.   What better way to throw somethings together, than in a casserole.   Dan and I both really enjoyed this one, so I figured I would post it and that way I can remember how to make it again sometime;)

Ingredients

• 1 head of cauliflower chopped into bite size pieces
• 1 grated carrot
• 1 grated zucchini
• 3-4 chopped gluten and nitrite free sausages (optional)
• 1 minced onion
• 2 cloves minced garlic
• oil for frying

Sauce Ingredients

• 3/4 cup non dairy milk
• 3/4 cup nutritional yeast
• 2 tablespoons tapioca or arrowroot starch
• 1 teaspoon ground mustard
• 1 teaspoon rice vinegar
• 1 tablespoon oil (I used coconut oil)
• 1/2 teaspoon paprika
• cayenne pepper (optional)
• sea salt and pepper to taste

Topping Ingredients (optional)

• 1/4 cup ground almonds
• 1/4 cup ground flax seeds
• 1/2 tablespoon olive or coconut oil

Directions

1. Preheat oven to 400 F.

2. In a large skillet or wok, heat oil and fry onion and garlic until fragrant.  Add sausage and fry until cooked.

3. Add cauliflower, carrots and zucchini.

4. Cook for 5-7 minutes until cauliflower is a little softer.

5. While the cauliflower is cooking whisk together all the sauce ingredients in a medium size bowl.   

6. Add cooked cauliflower mixture to an oven safe casserole dish and pour sauce over top.  Stir together to fully coat .

7. Mix together the topping and sprinkle on top of casserole.

8. Bake uncovered for 15-20 minutes.

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Sweet Potato and Kale Patties (Dairy, Gluten/Grain and Egg Free)

I used to make these a lot years ago and sort of forgot about them.  We have been in transition these last few weeks moving from one city to another city about 2 hours away.  During this time, we also lived at our cottage for a few weeks.  Needless to say there have been some meals of which I am not proud to have eaten or served our family.  During one of our cottage weeks, I ended up with a bit more "stationary" time and wanted to make something healthier.  I noticed I had some sweet potatoes and there were lots of kale leaves in the garden.  I was reminded of these patties.  I was glad to see I packed the besan flour so this is what became of dinner.  The girls didn't seem to mind them, with a side of ketchup ;) and both Dan and I enjoyed the change of food.

Ingredients (makes 8-10 patties)

• 2 1/2 cup cooked and mashed sweet potatoes (2-3 potatoes)
• 2-3 cups chopped kale
• 1/4 cup ground flax seed
• 1/2 cup water
• 1 diced onion
• 2 minced garlic
• 1/2 teaspoon sea salt 
• 1/4 teaspoon black pepper
• 1 teaspoon coriander
• cayenne pepper to taste
• olive oil for frying
• chickpea (besan) flour for coating patties

Directions

1. In a small dish add ground flax seeds and water and let sit while you do step 2.
2. In a small frying pan heat oil and cook onions and garlic until fragrant and soft.  Approximately 3 minutes.
3. In a medium size bowl add sweet potatoes, kale, cooked onions, garlic, soaked flax seeds, salt, pepper, coriander, and cayenne.  Stir to fully combine.
4. Heat pan again with oil to a medium heat.
5. Add approximately 1/2 cup chickpea flour to a plate.
6. Take approximately 1/2 cup of sweet potato mixture and make a patty and roll or pat into chickpea flour and coat both sides.
7. Add patties to pan and fry for 5-10 minutes on each side or until a light brown.
8. Serve.

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