soup

Corn and Veggie Chow-DUH

OK, OK, OK while this isn’t traditional chowder (I only use ~1.5 cups of milk compared to most recipes with 4+cups of milk PLUS heavy cream), but you can recreate the creaminess of it by using flour, cornstarch, or arrowroot powder. I used so many different types of vegetables, which is what I had on hand. But the more the better! Use what you love!

Be sure to cut them all up about the same size; I did about twice the size of the corn kernels to make everything look all pretty and symmetrical. It’s so easy, you’ll wish it was soup weather all year round.

smalldiceexample

Corn and Veggie Chow....DUH!

While this isn’t traditional chowder (I only use ~1.5 cups of milk compared to most recipes with 4+cups of milk PLUS heavy cream), but you can recreate the creaminess of it by using flour, cornstarch, or arrowroot powder.

Course Main Course, Side Dish, Soup
Cuisine American
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes

Ingredients

  • 2 sllices bacon diced; optional for topping
  • cheese optional; for topping
  • 1/2 yellow onion diced
  • 1 clove of garlic minced
  • 1-2 cup corn I used two ears of corn and cut them off the cob, but use what you have; fresh, canned or frozen
  • 2 carrots peeled and diced
  • 2 potatoes; with or without the skin diced
  • 1/2 red pepper diced
  • 1/2 green pepper diced
  • 2 celery stalks diced
  • salt, pepper, thyme, basil, paprika, red pepper flakes to taste; add any additional seasonings you want
  • 3 cups water, chicken or vegetable stock
  • 1.5 cups whole milk
  • 1 Tbsp flour

Instructions

  1. Cook the bacon in a large saucepan or stock pot until crispy and set aside on some paper towels to drain excess fat; we’ll use this as a topping! The bacon I used didn’t produce much fat, but drain all but 1T of fat to cook the onions over medium heat until translucent; about 5 minutes; add garlic and stir until fragrant; about 30 seconds.

  2. Add the rest of your veggies, water (or broth), seasonings and stir to combine. Whisk together the milk and flour, then add the mixture to the soup. This will help thicken the soup without adding more milk or heavy cream.

  3. Bring to a rapid boil, turn down the heat and allow to come to a low boil for 10-15 minute or until the potatoes are cooked through; it will start to thicken, but you can also add a little more corn starch or arrowroot powder to thicken it up more to suit your tastes. In the last few minutes, I took about 1-2cups of soup, blended it up until smooth and creamy and added it back to the pot… this will add even MORE creamy goodness!

  4. At this point, you can go wild, add some cheese, more seasonings, chopped up chicken, BACOOOOOOON. Whatever you want, man. Just enjoy it.


oven fried perfection

Oven Fried Chicken – Gluten Free!

OOOOOH BOY! Do I have a surprise for you.

I, like most people, love the crunch of fried chicken. I’m always looking for healthier ways to make my favourite foods and I think I’ve found the answer to this one.

Brown rice cereal.

rice cereal

YUP. That’s right. While these aren’t a particularly tasty breakfast cereal on their own, crumble them up with some seasoning, slap it on some chicken and you will be in HEAVEN

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Gluten Free Oven-Fried Chicken

By using a healthier alternative to breadcrumbs and deep-fried oils, you can feel free to indulge in a second helping of this oven-fried chicken that uses brown rice cereal for its big time CRUNCH.

Course Appetizer, Main Course, Snack
Cuisine American
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes

Ingredients

  • ~1 lb chicken breast
  • 1 cup crispy brown rice cereal
  • 1 Tbsp seasonings of choice I used TJ's 21 Seasoning Salute and Spice and Tea Exchange cheese seasoning
  • 1 Tbsp ranch dressing (or a beaten egg) this is for the crumbs to stick to!

Instructions

  1. preheat oven to 375F and prepare a baking sheet by lining it with parchment and placing a wire rack on top, then spray the rack with non-stick spray. PRO TIP: Lifting it up off of the parchment, helps the air circulate and make the underside crispier

  2. pulverize the brown rice cereal and seasoning together in a food processor or crush it up in a ziplock bag

  3. pat your chicken dry with a paper towel before coating in ranch or beaten egg and then press the chicken into the rice cereal crumbs. REALLY press the crumb mixture into the chicken to make sure it sticks well!

  4. Once the chicken is well-coated, place on the prepared baking sheet and bake in preheated oven for 35 minutes or until internal temperature reads 165F. You can flip it halfway through if you’d like to see if it’ll crunch up the underside a little better, but it turned out awesome without doing it!

  5. Serve with a side of your choice or cut it up and toss it in a salad!

Recipe Notes

I used one big chicken boob, probably ~1lb. You can cut it into chunks to make nuggets or coat the whole thing instead!


food_for_thought_logo

Our Diet vs The Diet Industry

“We need to be vigilant about the messaging to the women in our country. We need more empowerment and less ‘not good enough yet.’ And we won’t get there unless we genuinely, and transparently, face up to the ramifications of diet culture and talk about it. So here we are, talking.” –Hannah Meier

Someone on Instagram recently asked what it means when I say I am “anti diet-culture.” It sparked a great conversation and I figured I would elaborate here for anyone who may be interested in getting a deeper understanding of my values.

Diet-definition.jpg Read More


cinnamon brown sugar chickpeas

Roasted Chickpeas

I’ve been obsessed with chickpeas lately. I made hummus, I’m experimenting with baking… and now these. There’s no end in sight.

Light, easy and portable, these roasted chickpeas can be tossed with salad, thrown in trail mix, or eaten on their own. Play with different flavour combinations to find the perfect taste for you!

I’ve found that roasting them first, taking them out halfway through and then seasoning them, makes for much tastier beans.

I’ve had too many experiences with burnt seasonings… make sure you watch them so they don’t burn! 

Roasted Chickpeas

Light, easy and portable, these roasted chickpeas can be tossed with salad, thrown in trail mix, or eaten on their own. Play with different flavour combinations to find the perfect taste for you!

I've found that roasting them first, taking them out halfway through and then seasoning them, makes for much tastier beans.

I've had too many experiences with burnt seasonings... make sure you watch them so they don't burn!

Course Appetizer, Snack
Cuisine American, Indian, Mediterranean
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • 1 cup dried chickpeas; soaked overnight in water then drained OR 1-15oz can; drained and rinsed
  • coconut oil or olive oil I prefer coconut oil because of its high smoke point
  • seasonings of choice see notes for different flavour combinations

Instructions

  1. Preheat the oven to 400F and line a baking sheet with a silicone liner or parchment paper.

  2. Dry the rinsed beans well between two towels before transferring to prepared baking sheet. It's OK if you don't get all of the skins off.

  3. Bake for 15 minutes, remove the pan, spray with oil and add seasoning; shaking the pan to evenly coat the beans.

  4. Continue to bake for another 15 minutes.

  5. When finished, turn off the oven, crack the door and allow the beans to sit in the oven while it cools. I’ve found you get a better crunch letting them cool this way instead of taking them out to room temperature.

  6. Store in an airtight container and consume within a few days. They will start to lose some of the crunch after the first day due to their moisture content, but they’ll still be just as tasty!

Recipe Notes

Cinnamon Sugar:
sugar (white, brown or coconut)
cinnamon

Eastern Spice:
½ each of cinnamon
turmeric
coriander

Simple Salt:
Salt, duh.

Garlic Lovers:
garlic
black pepper
rosemary

Mexican Blend:
lime juice
chili powder
pepper
cilantro

Try Different Seasonings! Let me know what you like on yours!

chickpeas pre-roasting

 


trail mix

Kiwi’s Cupboard Cleaning Trail Mix

Kiwi's Cupboard Cleaning Trail Mix

Perfect snack for a hike in the forest or a drive to the beach. Use what you have in your cupboard to make some awesome trail mix.

Course Appetizer, Side Dish, Snack
Prep Time 5 minutes

Ingredients

  • dried banana chips or apple chips
  • walnuts
  • almonds
  • sweetened or unsweetened coconut flakes
  • cereal if you've got any I had that damn delicious Girl Scout cookie cereal. DAMN YOU, GIRL SCOUTS.
  • chocolate or carob chips add sparingly
  • any other combination of dried fruit, mixed nuts, dried coconut chips.. anything!

Instructions

  1. take a small handful of eat ingredient you choose, shake em up in a bag and take on your next adventure!