Root Vegetable Crisps

If you’re looking for a healthy alternative snack, this is the perfect low cost solution.  Eat them as they are or serve alongside a hearty meal to bring a sweet crunch to the dish. This snack is very easy to make.

Nutritional Content: Per serving (35g) there are 56 calories. These crisps are anti-inflammatory with very low in cholesterol and are a great source of dietary fiber, vitamin C2 and an excellence source in vitamin A.

2 large organic carrots

2 large organic parsnips

1 tablespoon extra-virgin olive oil

1 teaspoon of salt

Using a vegetable peeler, peel the carrots from one side in a long sweeping motion. Make sure to put a little extra pressure on when peeling. This should create a long strip, tear this in half and continue peeling the carrot on the same side, as you approach the center, take advantage of creating larger strips. Repeat this with the parsnips. You may have some of the vegetable  leftover because is not easy to peel any longer. Reserve these parts for use in other recipes. Prepare two non-stick baking trays by drizzling a tablespoon each of the olive oil and evenly coating the trays with a pastry brush (or using your hands) divide the vegetable strips in half and carefully mix the oil into the strips on each tray. Sprinkle with a half teaspoon of salt for each tray. When ready, bake the vegetable strips on high heat 450°F for 10 minutes. Check the crisps, then mix and turn them over. Now check every 5 minutes, they will be ready when crisp to touch and turning golden in colour. These crisps will cook at different times so make sure you pick out the ones that are already cooked and crisp. Eat right away. To preserve texture make sure they are sealed in an air tight container or zip-lock bag. If they go a little soft they can be refreshed in a warm oven for 2 minutes.

Chicken Liver Pâté with Thyme

Although organ meats are not so common in modern cuisine; they are  highly valued for their nutrition and unique taste. Matt and I eat organ meat occasionally as a great source of protein, vitamins, minerals and essential fatty acids. This pâté will mature and sweeten the longer it rests, I prefer the taste 3 days after making, use sparingly as it is high in cholesterol. This recipe is a slightly adapted version of Food Network’s Terrine De Foies de Volaille.

Nutritional Content: Per serving (44g) there are 110 calories. Although very high in cholesterol, the spread is a great source of protein, iron, selenium, multiple B vitamins (including B6 and B12) and  a source of zinc and copper.

220 grams free range organic chicken livers, cleaned well

½ cup of milk (or your choice of dairy free milk)

2 fresh shitake or chestnut mushrooms finely diced

4 tablespoons of organic ghee (clarified butter)

½ cup of chopped shallots

1 teaspoons minced garlic

1 tablespoon green peppercorns, drained (if using dried peppercorns soak in water for 30 minutes first)

3 bay leaves

¾ teaspoon chopped fresh thyme

¼ teaspoon sea salt

2 tablespoons Congac or Brandy
Freshly chopped parsley for garnish

Notes about the ingredients:  Free Range organic chicken livers are lower in cholesterol and do not have the toxins which accumulate in conventionally raised chickens fed with growth hormones. They are extremely nutritious. Learn more here. Ghee is virtually lactose and casein free due to the milk solids being removed, see how to make ghee at home.

In a bowl, soak the livers in the milk for 2 hour with the bay leaves. Drain well when ready, saving the bay leaves. In a large frying pan, melt 2 tablespoons of ghee over medium-high heat, add the shallots and cook until soft for about 5 minutes. Add garlic, chicken livers, diced mushrooms,  half of the peppercorns, the bay leaves, salt and pepper. Cook, stirring until the livers are well browned on the outside and still pinkish and tender on the inside. Add the Cognac or Brandy and cook until most of the liquid evaporates, making sure the livers are still tender. Remove from the heat and let cool, discard the bay leaves. Puree the mix in a food processor whilst adding the remaining ghee. Adjust seasoning to taste and process well. Pack the pâté into ramekins, small pots or tins and refrigerate for at least 12 hours. Serve with bread, gluten free crackers or corn chips. 

Kale and Feta Penne

I found this recipe whilst searching for healthy kale dishes. I've modified the original recipe (link) to give it a more Mediterranean flavour. This dish would go perfectly with a side of black olives. 

4 cups of brown rice pasta (or whole wheat pasta)

6 cups of fresh green kale, roughly chopped

1.25 cups of feta cheese, crumbled

3 garlic cloves, thinly sliced

4 tablespoons olive oil

Salt and pepper to taste

1 small lemon

Cook the pasta in a large pan as per instruction but do not add any salt or oil. Meanwhile lightly fry the sliced garlic in the olive oil on low heat until soft (approx 3-5 minutes). Drain the pasta and return to pan. Slowly mix in the kale with the pasta, the heat will wilt the kale and reduce the size and add the garlic and oil. Add the feta and combine well. At this point freshly grate the rind of a lemon into the pot, I'd probably use a third of a small lemon however adjust to taste with salt and black pepper. You may wish to add a few drops of lemon juice before serving.

Serve either warm or at room temperature.