Tag Archives: Low Sodium

Fennel

ImageThe edible herb called fennel belongs to the Apiaceae family, which also includes carrots and parsley. It is native to Europe and related to certain herbs that have fragrant flowers widely referred to as seeds, such as anise, cumin and dill. Although some people use fennel for its scent or claimed medicinal properties, the plant is a well-known ingredient in cooking and food products, too. Edible fennel is available in bulb, leaf, seed and stalk form, and cooks use it as a flavouring agent, garnish, herb or vegetable in dishes. You can consume the different parts of the plant in various ways, explains the Herb Society of America, such as by cooking the stalk to use as a vegetable, eating the stalk uncooked, adding the raw leaves to salads or preparing tea from fennel leaves or seeds. The actual nutritional properties of fennel may vary based on such factors as added ingredients, cooking method and the variety used.

Fennel is an excellent source of vitamin C. It is also a very good of dietary fiber, potassium, molybdenum, manganese, copper, phosphorus, and folate. In addition, fennel is a good source of calcium, pantothenic acid, magnesium, iron, and niacin.

Like many of its fellow spices, fennel contains its own unique combination of phytonutrients—including the flavonoids rutin, quercitin, and various kaempferol glycosides—that give it strong antioxidant activity. The phytonutrients in fennel extracts compare favorably in research studies to BHT (butylated hydroxytoluene), a potentially toxic antioxidant commonly added to processed foods.

The most fascinating phytonutrient compound in fennel, however, may be anethole—the primary component of its volatile oil. In animal studies, the anethole in fennel has repeatedly been shown to reduce inflammation and to help prevent the occurrence of cancer. Researchers have also proposed a biological mechanism that may explain these anti-inflammatory and anticancer effects. The volatile oil has also been shown to be able to protect the liver of experimental animals from toxic chemical injury.

In addition to its unusual phytonutrients, fennel bulb is an excellent source of vitamin C. Vitamin C is the body’s primary water-soluble antioxidant, able to neutralize free radicals in all aqueous environments of the body. If left unchecked, these free radicals cause cellular damage that results in the pain and joint deterioration that occurs in conditions like osteoarthritis and rheumatoid arthritis.

The vitamin C found in fennel bulb is directly antimicrobial and is also needed for the proper function of the immune system.

As a very good source of fiber, fennel bulb may help to reduce elevated cholesterol levels. And since fiber also removes potentially carcinogenic toxins from the colon, fennel bulb may also be useful in preventing colon cancer. In addition to its fiber, fennel is a very good source of folate, a B vitamin that is necessary for the conversion of a dangerous molecule called homocysteine into other, benign molecules. At high levels, homocysteine, which can directly damage blood vessel walls, is considered a significant risk factor for heart attack or stroke. Fennel is also a very good source of potassium, a mineral that helps lower high blood pressure, another risk factor for stroke and heart attack.

Just a super food!

Gluten-Free Pumpkin Spice Scones with Goat Cheese Frosting

Whipped these up tonight and nailed it on the first try, LOVE it when this happens! I was inspired by some scone like pumpkin cookies served at a party this weekend that were made with wheat flour (man were they good). Here I just used my basic gluten free scone recipe and added the pumpkin and some pumpkin pie spice.    I used the guts of the pumpkin I carved today to make my own pumpkin purée, all you need to do is roast it for 20 minutes then puree in a food processor but feel free to use canned pumpkin too.   Also, make your own pumpkin pie spice, it’s easy: 2 tablespoons ground cinnamon, 2 teaspoon ground nutmeg, 2 teaspoon ground ginger, 1/2 teaspoon allspice, 1/4 teaspoon ground cloves.  I’ve included a goat cheese frosting for these scones that adds a nice sweet touch as they aren’t very sweet on their own but they are good either way. I used my food processor to make the dough as its just so simple and very little mess but you can also do it the old fashion way. =)

Oven 425 degrees
Parchment paper lined baking sheet dusted with flour
1 ½         cups Sorghum Flour
1/4         cup Tapioca Starch
4              teaspoons Xanthan Gum
2              teaspoon Baking Powder
1              teaspoon Baking Soda
1/2         teaspoon Sea Salt
1/4         cup Organic Granulated Sugar (your choice but I use cane sugar)
1 ½         teaspoons Pumpkin Pie Spice
7              tablespoons cold Unsalted Organic Butter, cut into chunks (I use goat butter)
1              cup Pumpkin Puree
2              tablespoons Goat Yogurt (or Greek Style)
1              large Egg

Optional: Brush the tops of the scones with the goat yogurt, cream or egg white then sprinkle with a little raw sugar

Add all dry ingredients to your food processor then pulse a few times to combine.

Add the cold chopped up butter, and pulse again until butter is cut into pieces. Then, add the pumpkin puree, yogurt and egg and process just until dough comes together.

Dump the dough out onto the baking sheet and use the parchment paper or dusted hands to roll in into a log then cut into 8-10 discs and arrange on the baking sheet (still lined with parchment paper).

Brush the tops of the scones with yogurt, cream or egg white, and sprinkle with course raw sugar.  Bake for approximately 15 minutes or until just golden brown.

Remove from oven and allow to cool for 5 minutes before transferring to a cooling rack.

Drizzle with Spice Glaze:

Spice Cream Cheese Glaze

1/2         cup Organic Icing Sugar
1/2         teaspoon Pumpkin Pie Spice
1              tablespoon Goat Cheese or Cream Cheese
1              tablespoon of Almond Milk

Whisk together until smooth, maybe adding more icing sugar to thicken then spoon into a small ziplock.  Simply cut a small hole in the corner of the bag and drizzle onto of the cooled scones.

Dressings

Summer is coming and (apparently) Spring is here which for me means salad time!  I almost never buy a salad dressing, it is so healthy, fresh and easy to make your own, once you get the hang of it you’ll wonder why you ever bought a store dressing.  Some of these recipes are mine, some I have acquired along the way but all are well used and loved. I have been meaning to do this post for too long now so I’m going to just provide a list and will likely come back and update to add more later.  A post for Dips and Pesto are soon to follow.  Enjoy your greens!

Miso Honey Cilantro Dressing

4              tablespoons White Miso
2              tablespoons Honey
2              bunches fresh Cilantro
4              tablespoons White Wine Vinegar
1/4         cup Sunflower Oil
4              tablespoons White or Yellow Onion, chopped
2              teaspoon Dijon Mustard
Sea Salt and Pepper to taste

Combine, blend or process until smooth.

Makes approximately 1 cup.

Creamy Cilantro Lime Dressing

3/4         cup raw Cashews, soaked in filtered water for at least 6 hours
1              cup fresh Organic Cilantro
1/2         cup Nut or Rice Milk
1/2         Avocado, peel  and pit removed
1/4         cup Extra-Virgin Olive Oil
1/2         Jalapeno, stemmed and cut in half (if you do not like spicy you can remove the seeds and membrane)
3              tablespoons fresh Lime Juice (about 2 limes)
2              Garlic Cloves, skin removed

Combine, blender or food process  until smooth. Store in an airtight container in the fridge for 4-5 days.

Makes Approximately 3 cups.

Cilantro Lime Dressing

1              Jalapeño Pepper, seeded (1/2 if you prefer less heat)
2              Garlic Cloves
3/4         teaspoon fresh Ginger, minced
1/3         cup fresh Lime Juice
1              tablespoon Honey or Agave Nectar
2              teaspoon White Balsamic Vinegar
1/2         teaspoon Sea Salt (or to taste)
1/2         cup packed fresh Cilantro
1/3         cup Extra Virgin Olive

Combine, blend/process. Best if refrigerated for a couple of hours prior to serving.

Makes approximately  1 cup.

Carrot Ginger Dressing/Dip

1              large Carrot, grated
2              tablespoons Mirin
1              tablespoon Agave Nectar
2              tablespoons Rice Vinegar or Apple Cider Vinegar
1              tablespoon wheat-free Tamari
1              tablespoon Mustard
1              tablespoon fresh Ginger, grated

Put all ingredients into a blender or food processor and puree until smooth.

Makes approximately 1/2 cup.

Poppy Seed Vinaigrette

1/2         cup White Vinegar
1              cup Sunflower Oil
1              Tablespoon Poppy Seeds
1/2         Sweet Onion, grated
1/4         cup Honey or Agave Syrup
1              teaspoon Dry Mustard
1              teaspoon Sea Salt

Just a couple pulses in a blender will do or just a good shake!

Makes approximately 2 cups.

Oil-Free Italian Vinaigrette (personal fav, use this on green salad all the time)

1/4         cup Apple Cider Vinegar
2              teaspoons Dijon Mustard
1-2          tablespoons Italian Seasoning
3/4         cup Water
1              teaspoon Sea Salt

Combine, blend/process.

Makes approximately 1 cup.

Maple Mustard Vinaigrette

1              clove of Garlic
1              heaping teaspoon of Mustard
2              tablespoons Maple Syrup
1              tablespoon Lemon Juice
3              tablespoons Red Wine Vinegar
1/2         cup Extra Virgin Olive Oil
Sea Salt to taste

Combine, blend/process/emulsify.

Makes approximately 1 cup.

Basic Balsamic Dressing

1              Garlic Clove, peeled
1              small Shallot, peeled
1              teaspoon Lemon Juice
2              tablespoons Agave Nectar
1/4         cup Balsamic vinegar
1/2         cup Extra Virgin Olive Oil
Sea Salt and Pepper to taste.

Combine, blend/process/emulsify.

Makes approximately 1 cup.

Green Apple Salad Dressing (vinegar and citrus free)

1              Green Granny Smith Apple, cored
1/2        cup Water
1/3         cup Extra Virgin Olive Oil
3 to 4    Garlic cloves
2              inch piece of fresh Ginger, peeled
Sea Salt, to taste

Combine in blender/processor and blend until very smooth and creamy. Add salt to taste and blend again.

Makes approximately 1 cup.

Cucumber Vinaigrette

1              Long English Cucumber
1/4         cup Rice Vinegar
1              tablespoon Toasted Sesame oil

Combine, blend/process till smooth.

Makes approximately 1 cup.

Super Healthy Oil and Vinegar Free Dressing  (great of baby kale greens)

1              Lemon, juiced
1/4         cup Nutritional Yeast
3-4          tablespoons Dulse Flakes
1-2          teaspoons Braggs Liquid Aminos or Wheat Free Tamari
Handful fresh Basil or Dill
Cayenne Pepper to taste

Combine and shake.

Makes approximately ½ cup.

Creamy Avocado Dressing (also great as a dip for veggies)

1              Avocado, peeled, pitted
1              small Garlic Clove, minced
1/4         cup Water
1              tablespoon Fresh dill
1              tablespoon Honey or Agave
2              tablespoons Lemon Juice
1/2         teaspoon Sea Salt

Combine, blend or processes until creamy and smooth.

Makes approximately 1 cup.

Sweet Basil-Lime Dressing

1              clove Garlic
2              cup fresh Basil Leaves
1/4         cup Olive Oil
1/4         cup fresh Lime Juice
2              tablespoon Water
1              tablespoon Honey or Agave
1              teaspoon Sea Salt

Combine, blend/process until smooth.

Makes approximately 1 cup.

Oil-free Basil Lover’s Dressing

3              tablespoons Apple Cider Vinegar
1              tablespoon Organic Miso Paste
1-2          cups fresh Basil
1              Garlic Clove
1/2         cup Water
1/4         cup Lemon Juice
1/4         cup Nutritional Yeast
2              tablespoons Honey or Agave

Combine, blend or process.

Makes over 1 cup.

Strawberry Vinaigrette

1              cup Sunflower Oil
1/2         pint fresh Strawberries, halved
2              tablespoons Balsamic Vinegar
1/2         teaspoon Sea Salt
1/4         teaspoon ground Black Pepper
1              tablespoon fresh Tarragon (1/4 teaspoon dried)
1              tablespoon Honey or Agave

Combine, blend/process

Makes just over a cup.

Blueberry Dressing

1/2     cup fresh blueberries
1          tablespoon Apple Juice
2          tablespoon Red or White Wine Vinegar
2          tablespoons Goat Yogurt (or sub for water or additional apple juice)
1          teaspoon Shallots, coarsely chopped
1/8     teaspoon Sea Salt
1          tablespoon Honey, Agave or pinch Stevia
Freshly ground Black Pepper to taste

Combine, blend/process until relatively smooth.  Dressing will thicken over time.

Makes approximately ¾ cup.

Sweet and Tangy Mango Salad Dressing

2              ripe Mangos (or about 2 cups if using frozen)
1/3          cup Water
1/2          Avocado, pitted and skinned
1              heaping tablespoon Spicy Brown Mustard

Combine and blend/process

Makes approximately 2.5 cups.

Raspberry Salad Dressing

1/2         cup Sunflower Oil
1/4         cup frozen or fresh Raspberries
3              tablespoons Raspberry Vinegar (Red Wine Vinegar will work too)
2              tablespoons All-Fruit Raspberry Jam
1-2          tablespoon Honey or Agave (to taste)
1              tablespoon Grainy Dijon Mustard
1              teaspoon Poppy Seeds
1              Shallot, chopped

Combine, blend/process until smooth.

Makes approximately 1 cup.

Healthy Herb Omega Flax Dressing

3/4       cup Flax Seed Oil
1/4       cup Apple Cider Vinegar
1             teaspoon Dijon Mustard
1             teaspoon Wheat-Free Tamari Sauce
3-5        cloves Garlic, crushed
6             drops Tabasco or other hot sauce
1             tablespoon Sweet Basil
1/2        teaspoon Tarragon
1/2         teaspoon Oregano
1/2         teaspoon Maple Syrup
1              tablespoon Capers

Combine, blend/process.

Makes just over 1 cup.

Healthy Holiday Baking

Peppermint Bark: Gluten-Free
Almond Butter Cookies: Gluten-Free, Dairy-Free, (can be Vegan) Short Bread Cookies: Gluten-Free, Dairy-Free, (can be Vegan)
Raw Coco Rum Balls: Gluten-Free, Vegan
Ginger Bread: Gluten-Free, Vegan

Peppermint Bark – Gluten-Free

There are several versions of this one on-line, I had to include it because I love it. Only real substitution I do is to use coconut cream rather than dairy, understanding there is milk powder in white chocolate, I still try to avoid it as much as possible.

Baking sheet flipped over and covered with foil or parchment paper
Two pots or double broiler
30    Peppermint Candy Canes, crushed, divided
20    ounces White Callebaut Chocolate, coarsely chopped, divided
10    ounces Dark Callebaut Chocolate, coarsely chopped
6       tablespoons Coconut Cream (unshaken can of thick coconut milk)
1        teaspoon Peppermint Extract

Melt half of the white chocolate in the top of a double boiler over just barely simmering water, stir frequently and scraping down the sides with a rubber spatula. Careful not to burn!

Spread evenly into the prepared pan then sprinkle 1/4 of the crushed peppermints evenly over top. Place in fridge or freezer till hardened.

Meanwhile, melt the dark chocolate, coconut cream, and peppermint extract the same way.

Working quickly from one end to the other pour dark chocolate on top of the hardened white and spread it evenly. Sprinkle another 1/4 of the crushed candy cane. Return to chill until very firm.

Last, melt the remaining white chocolate then spread quickly over the chilled bark. Sprinkle with the remaining peppermint pieces; chill until firm.

Cut or break into small pieces and keep chilled until serving.

Almond Butter Chocolate Chunk Cookies – GF, DF, (can be Vegan)

Oven 350 degrees
Heavy bottomed baking sheet
Medium bowl
1        cup unsalted Almond Butter (works well with smooth or crunchy)
1/2   cup Sucanat Sugar, ground to a fine powder
1        large Egg (or egg replacer)
1/2   tsp Baking Soda
1/2   tsp Sea Salt
1        heaping handful of Dark Chocolate Chunks or Chocolate Covered Almonds*

Combine all ingredients, except the chocolate, in a medium bowl and mix well. Then, fold in chocolate chunks.

Drop dough by rounded tablespoonfuls onto parchment-lined baking sheet.

Bake for 10 to 15 minutes or until lightly browned. Let cool on baking sheets for 5 minutes then remove to a wire rack and allow to cool.

* for my Christmas baking I pressed one single chocolate covered almond into each cookies before baking

Short Bread Cookies – Gluten-Free, Dairy-Free, (can be Vegan)

Okay my gluten-free friends, here it is: crumbly, moist, buttery, sweet short bread! These are awesome eaten cold out of the fridge or freezer. If you want to try something different I have included a recipe for maple butter to top with.  These are also great with a cranberry pressed on top or try adding different flavours like almond, peppermint, lemon or cinnamon.

Oven 325 degrees
Large bowl:
1       cup Goat Butter, softened
2       tablespoon Organic Dark Brown Sugar
1       teaspoon Vanilla Extract
1        large Egg White (or equivalent egg replacer)
Small bowl:
1        cup Sweet Rice Flour
1/2   cup Organic Cane Sugar, ground to a fine powder
2/3   cup Tapioca Starch
1/3   cup Arrowroot Powder
1/2   teaspoon Xanthan Gum

Combine dry and sift well. Combine wet and mix with a hand blender until nice and creamy. Add dry ingredients to the wet, a little at a time and blend until it is well combined and creamy looking.

Just like traditional short bread, you can roll this dough out and cut out shapes or roll into balls and flatten a bit.  Have fun!

These are also nice with a little sprinkle of turbinado sugar or lemon peel before baking.

Bake for 10-12 minutes until lightly golden.  Allow to cool completely.

Maple Butter
Small sauce pan
2/3    cup Dark Maple Syrup
1         cup Goat Butter (room temperature).

In small saucepan, bring maple syrup to a boil and reduce by half, approximately 10 to 15 minutes.

Remove from heat and let stand at room temperature. When cool, add the butter and stir until completely blended.

Place in refrigerator until firm if you’re not using it right away.

Raw Cocoa Rum Balls – Gluten-Free, Dairy-Free, Vegan

Growing up around the holidays I remember my mom’s amazing rum balls being in the freezer, she always made on-boozy ones for us kids but we definitely got into the rum version once or twice. I am so thrilled to have perfected a raw and healthy version, there is only 4 ounces of Rum in about two dozen balls but if you want to go totally healthy, feel free to omit I offer lots of options to boost the flavour.

1       cup fine shred Coconut Flakes
2       tablespoons Rolled Oats
2/3  cup raw Almonds
1/8   teaspoon fine Sea Salt
1        teaspoon Coconut Oil, room temp
1-2    tablespoons Agave or Maple Syrup
4        tablespoons Dark Rum (alcohol-free: sub a few more tablespoons of agave)
1        tablespoon of Cocoa Powder
3        tablespoons Raw Organic Sugar, ground fine

Cocoa Powder, Fine-Shred Coconut Flakes or Melted Vegan Chocolate for Rolling.

Grind almonds to a coarse powder, add oats and 1/2 cup coconut flakes and grind well.

Combine ground mixture, rum, oil, sea salt, agave, cocoa powder and mix well.

Grind the raw sugar to a fine powder and add to the bowl, mix again.

Mix adding the other 1/2 cup of coconut flakes till you get a soft dough. Taste and adjust sweetness by adding more powdered sugar or agave.

Chill for half an hour.

Form balls and roll in cocoa powder, coconut flakes or cover in melted (vegan) chocolate!

Add whatever you want to this recipe, chocolate chips or pistachios in the middle would be nice or substitute the booze and cocoa powder and add in an essence or extract like rose, vanilla, or a pinch of cardamom. Yummm!

Gingerbread Cookies – Gluten-Free, Dairy-Free, Vegan

Oven 350 degrees
Two baking sheets lined with parchment paper
Large bowl:
1 1/4    cups Tapioca Starch
3/4       cup Teff Flour
1/2        cup Coconut Flour
1/4        cup Millet Flour
1/4        cup Sweet Rice Flour
1/4        cup Almond Flour
1             teaspoon Baking Soda
1             teaspoon Sea Salt
1 ½       teaspoon Agar Agar Powder
1/3       cup Organic Dark Brown Sugar or Sucanat
2            teaspoon ground Ginger
2            teaspoon Cinnamon
1            teaspoon ground Cloves
1            teaspoon Cocoa Powder
1/4       teaspoon Nutmeg
2            grates Black Pepper
Cut in:
1/2       cup cold Vegan Shortening or Virgin Coconut Oil
Large bowl:
2            teaspoon Vanilla Extract
½         cup Dark Maple Syrup
1/3       cup Fancy Molasses
1/3      cup Cooking Molasses

Mix all the dry ingredients in a bowl and sift.

Cut in shortening with a fork or pastry cutter until the mixture resembles fine crumbs.

Combine wet and then stir into the dry. Chill dough for at least 10 minutes in the fridge.

Take out a handful at a time and roll on wax paper dusted with tapioca starch to approximately 1/8 inch thickness and cut out shapes.

This dough is quite sticky, you will need to keep it cold and dust it often to be able to roll out and cut shapes. Have patience; even with lots of starch dusting and re-rolling they will turn out. Also, these cookies will puff up, if a moister cookie is what you prefer roll out thicker and bake a little less, if a crispy cookie is what you’re after go thin and bake longer.

Bake time is about 8-12 minutes. The cookies will be quite soft even when cooked and will harden while cooling. I suggest letting them cool for 15 minutes on the baking sheet then at least an hour on a rack.

Makes 2-4 dozen, work in batches with two baking sheets.

Happy Holidays!!

Roasted Cauliflower Soup with Sweet and Smokey Paprika

Fall is here which in my kitchen means soup time.  We love cauliflower but growing up I remember cauliflower soup being kinda boring and loaded with cream so I put this flavorful one together. Roasting vegetables ALWAYS makes them taste so much better and the smokey and sweet paprika lends a nice spicy warmth.  Finding smokey paprika shouldn’t be too difficult and its fun to have around, I use it in breakfast skillets, on potatoes or in anything I want to have a real smokey flavour.

A lot of people enjoy bread with their soups, with this soup I suggest picking up your favourte baguette, gluten-free if you wish and toasting it with garlic. I will also post an easy method for garlic toasted baguette croutons.

 Oven 350 degrees

Large bowl
One large or two regular sized baking sheets
Medium-large heavy bottomed soup pot
2          large heads of Cauliflower, de-stemmed and cut into 1 inch florets
5          cloves of Garlic, peeled
4          large Shallots, peeled and cut in half
4          tablespoon Olive oil, divided
8          cups of vegetable or chicken stock
1 1/2    teaspoon of thyme leaves, finely chopped
1/4       teaspoon of Paprika
1/4       teaspoon Smoked Paprika
1/8       teaspoon Cayenne Pepper
Fine grain Sea Salt and freshly ground Pepper to taste
1          small bunch Chives,  finely chopped

In your large bowl, toss cut up cauliflower with whole peeled garlic and shallots with 3 tablespoons of olive oil. Season with sea salt and pepper then arrange on a one or two rimmed baking sheet in a single layer. Roast in oven for about 30 minutes or until the cauliflower begins to golden.

Heat the remaining tablespoon of olive oil in your soup pot over medium-high heat,  add both paprikas and sauté gently for a minute or so. DO NOT BURN.

Add the roasted cauliflower, garlic and shallots as well as thyme, cayenne and then 8 cups of stock.

Bring to a boil then reduce to simmer for 30 minutes or until the cauliflower is very tender. Remove from heat and let stand to cool enough to purée the soup in a blender.

Return to pot, gently reheat and adjust seasonings to taste.

Top with chives and a sprinkling of paprika

Makes 10-12 cup servings

Garlic Toasted Baguette Croutons

Oven to 375 degrees

Cut baguette on a diagonal into thick 1 1/2 inch slices. Brush with olive oil and dust with fine grain sea salt and freshly ground pepper.

Place the baguette slices in a single layer on a baking rack placed on top of a cookie sheet and toast in the oven for 5 to 7 minutes or until lightly browned.

Remove from the oven and cool enough to handle.  Cut a couple peeled cloves of garlic and rub fresh cut sides on the toasts.   Float one or two slices on top of your soup!

Blackened White Fish

Think spicy, crisp cajun-style deliciousness.  The key to this recipe is the dried herbs, I grow them on my patio, snip and dry often but all of the below can be found in the grocery store spice section.

Iron skillet
1 1/2      pounds fresh White Fish (sole, flounder, haddock, cod ect), cut or butterfly into thin fillets
1/2         cup Butter, melted
Flat edged glass pan:
2              tablespoon Smoked Paprika
1              tablespoon Sea Salt
1              teaspoon Onion Powder
1              teaspoon Garlic Powder
1/2         teaspoon Cayenne Pepper
1/2         teaspoon ground White Pepper
1/2         teaspoon ground Black Pepper
1/2         teaspoon dried Thyme leaves (I use Lemon Thyme)
1/2         teaspoon dried Oregano leaves

Combine all the dry ingredients until they are uniformly mixed.

Brush fish with the melted butter on both sides.

Heat cast iron skillet on high heat until it is extremely hot, even smoking.

Lay fillets in the spice mix coating both sides.

Fry until its smoke and sizzling, approximately a minute per side. It may even flame up which is okay, the flame will not spread from the pan.

Finished fish will be charred and crisp on the outside and moist and fully cooked on the inside.

If you are concerned that your fish is still a bit raw inside (possible if you cut it thicker), finish cooking it by sticking the whole skillet in oven at 450 degrees.

Minty Leek Pea Soup

I’ve seen a couple variations of this recipe, some serving it warm, some cold,  personally I’ve never  been a fan of cold soup but either way you like it this one is a nice light Spring and Summer soup.  The Mint is subtle but you can always add more if you enjoy it!  Is also nice served with a dollop of plain greek style yogurt.

My only suggestion is to not cheap out when buying your peas, a bag of organic frozen peas cost $2-$3  and is worth the added flavour and health benefits. Also, as I have mentioned before I always use low sodium stock, just add sea salt as needed to your bowl!

1              tablespoon Olive Oil
1/8         teaspoon Nutmeg
4              Leeks, white part only, chopped
1              pack (300-400g) Frozen Organic Peas
4              cups Vegetable Stock
4              tablespoons fresh Chopped Mint (Up to a cup if you want more minty flavour)
Sea Salt  and Pepper to taste

Sauté leeks in olive oil with a pinch of sea salt and nutmeg until soft but not brown.

Add peas and stock, bring to boil then reduce and simmer.  Simmer for 5-15 minutes depending on how thick you wish the soup to turn out.

Remove from heat, add chopped mint and blend smooth.