by Julianne De Witt | Nov 2, 2020 | Mains
One of my favourite fall meals – sausage stuffed acorn squash. The filling features savory Italian sausage, diced apple, onions and fresh sage, stuffed inside perfectly roasted squash then topped with parmesan and broiled. A wholesome and easy to prepare recipe that the whole family will love. It’s a win win!
Acorn Squash Stuffed with Sausage, Apple and Sage
Delicious roasted squash stuffed with savory sausage, apples and sage. Healthy and easy to prepare, this is great recipe for a week night, or any night.
Course: Main Course
Keyword: easy weeknight meal, healthy
Servings: 4
- 2 medium acorn squash halved, seeds removed
- salt and pepper
- 1 lb sausage
- 2 small apples peeled and diced
- 1 medium onion peeled and diced
- 2 cloves garlic minced
- 2 tbsp fresh sage diced finely
- salt and pepper to taste
- 4 tbsp grated parmesan
Preheat oven to 400°. Place squash skin side down on a baking sheet. Season with salt and pepper. Place in oven and roast for 40 minutes or until squash pierces easily with a fork.
While squash is roasting, prepare the sausage filling. Add sausage to frying pan over medium heat and cook. Using a wooden spoon, break up larger pieces of sausage so that all pieces are relatively uniform in size.
When sausage is cooked 3/4 of the way through, add the onion and garlic to the frying pan. Cook until onions are translucent. Add apples and sage and continue cooking until apples soften and sausage is browned and fully cooked. Season to taste with salt and pepper. Remove from heat.
Take acorn squash out of oven, using a soup spoon, scoop a little squash out of each half and add it to sausage. Mix to combine.
Fill each half half of squash evenly with the sausage mixture. Top with parmesan cheese and return to oven for 15 minutes. Enjoy!
Hints:
You can use sausage links for this recipe, just remove the casings before cooking.
Ground chicken thighs can be used in place of sausage, just be sure to add some olive oil to the pan so that the chicken doesn't stick or become too dry.
I like to serve this with a simple green salad and dijon vinaigrette. 
by Julianne De Witt | Oct 25, 2020 | Mains
This family friendly & easy recipe is on regular rotation in our house. Featuring boneless, skinless chicken thighs, broccoli, mushrooms and lemony orzo all topped with parmesan. An quick weeknight night meal that’s comfort food at its best!
One Pot Lemon Chicken and Orzo
Tender chicken & lemony orzo with broccoli and mushrooms. An entire meal in one pot!
Course: Main Course
Keyword: easy weeknight meal
Servings: 4
- 3 tbsp vegetable oil
- 10 boneless, skinless chicken thighs
- 1/4 cup white wine
- 1 medium onion, diced
- 3 cloves garlic, crushed
- 2 cups mushrooms, sliced
- 3 cups chicken stock
- 1.5 cups orzo
- 1.5 tsp dried thyme
- 2 cups broccoli florets
- juice of 2 lemons
- 1.5 tbsp lemon zest
- 1/2 tsp salt
- 1/2 tsp fresh ground pepper
- 1/2 cup grated parmesan plus more for serving
- 1/4 cup parsley, chopped optional
Season chicken thighs on both sides with salt. Add oil to dutch oven and turn on high. Working in batches, sear the chicken on both sides until browned (don't cook through). Set chicken aside.
Turn the heat down to medium. Add the wine and deglaze making sure to scrape up any bits of chicken into the wine. Add the onion and garlic and sweat until translucent. Add the mushrooms and cook one minute more. Place chicken thighs on top of mushroom mix.
Stir in the chicken stock, orzo and thyme. Bring to a boil, stirring occasionally. Turn heat down to low, put lid on pot and simmer, stirring occasionally for 20 minutes or so until the orzo is cooked through.
Remove lid, stir in broccoli, lemon juice, zest, salt & pepper and continue to cook for 5 minutes or so until broccoli is al dente and chicken reaches an internal temperature of 165°F. Top with grated parmesan and parsley and serve. Enjoy!
Tip: when searing the chicken, make sure the dutch oven and oil is very hot, otherwise the chicken will stick. Add a few pieces of chicken at a time. If you try to add too much chicken at once, the pot will cool down and the chicken won't brown.
by Julianne De Witt | Jun 10, 2020 | Healthy Snacks
These granola bars are easy to make and kid approved!
A Healthier Granola Bar
Looking for a healthier granola bar than the store bought version? These bars are simple to make and only have 6 ingredients.
Course: Snack
Keyword: Diabetic Friendly
- 2.5 cups rolled oats
- 1/4 cup hemp seed
- 1/2 cup raw honey
- 1/4 cup butter
- 1/2 tsp vanilla
- 1/4 cup plus 2 tbsp stevia chocolate chips
Place butter, vanilla and honey into saucepan, stir and heat until butter melts. Combine butter mixture and oat mixture in a bowl. Let stand for 5 minutes. Add 1/4 cup chocolate chips. They’ll melt a bit but this helps to hold the bars together. Line a 8x8 pan with foil and spray lightly with cooking spray. Press the mixture firmly into the pan. Chill 2 hours. Cut into bars. Melt the remaining 2 tbsp stevia chips and drizzle over top. Chill until set. Keep in the fridge.
by Julianne De Witt | Jun 10, 2020 | Mains
I use a lot of veggie crumble or ground round in my meatless recipes. It adds a nice texture and heartiness and is delicious as well! Serve these stuffed portabellos with your favourite green salad. Enjoy!
Cheesy Stuffed Portabellos
Stuffed with two types of cheese veggie crumble, these portabellos are easy to make and delicious! Perfect for Meatless Monday or anytime!
Course: Main Course
Keyword: vegetarian
Servings: 4
- 4 portabellos large
- 1/2 red onion diced
- 2 tbsp olive oil
- 3 tbsp parsley chopped
- 1 cup veggie crumble or ground round i.e. Yves or Big Mountain Foods
- 1 pkg herbed Boursin cheese
- 4+ tbsp grated parmesan
- salt and pepper to taste
Preheat oven to 350°.
Pop the stems out of the mushrooms and set aside. Place mushrooms on a baking sheet, stem side down and bake for 15 minutes. This will remove any additional moisture in the mushrooms.
While the mushrooms are cooking, dice the stems and add to a sauce pan with the olive oil, onions and veggie crumble. Sauté until cooked through. Stir in parsley.
Remove mushrooms from oven, turn over and a couple of generous tablespoons of Boursin to the inside of the mushrooms caps. Top with crumble mixture and pack down slightly. Return to the oven and bake for 15 minutes.
Remove from oven, add parmesan and broil for 3 to 5 minutes. Enjoy!
by Julianne De Witt | Jun 10, 2020 | Mains, Soups & Stews
‘Tis the season for comfort food! Like this super quick and tasty Hearty Vegetable Stew. I like to serve this with cornbread or over cauliflower mash. Perfect winter meal!
Hearty Veggie Stew
You won't miss the meat. This stew is so hearty and delicious!
- 2 cups sliced mushrooms
- 3 tbsp olive oil
- 1 medium onion diced
- 3 cloves of garlic minced
- 2 cups cubed sweet potato
- 2 cups cubed celery root
- 2 stalks celery diced
- 2 carrots diced
- 3 tbsp flour I use cassava flour
- 1 cup crushed tomatoes
- 4 cups vegetable broth
- 2 tsp salt
- 1 tsp pepper
- 2 tsp Italian seasoning
- 2 bay leaves
- 3 tbsp balsamic vinegar
- Chopped parsley for garnish
Heat olive oil in a large soup pot. Add mushrooms and sauté lightly to remove any additional moisture. Add onion and garlic and sauté for a couple of minutes.
Add sweet potato, celery root, celery and carrots and continue to sauté for another few minutes.
Add flour and stir to coat veggies. Pour in crushed tomatoes and stock.
Add bay leaves, vinegar and seasoning. Bring to a boil. Reduce to simmer and cook for 30 minutes or so until vegetables are tender. Adjust seasoning as needed.
by Julianne De Witt | May 25, 2020 | Salads, Sides
Shaved fennel and spinach salad with toasted pecans, mint leaves and parmesan, served with a simple vinaigrette. It’s an easy one! This salad is great accompaniment to anything you’re cooking on the grill and sure to impress your guests!
Shaved Fennel and Baby Spinach Salad
Keyword: Diabetic Friendly, Keto, Low Carb, vegetarian
Servings: 4
- 8 cups of baby spinach washed and dried
- 1 bulb of fennel with fronds sliced thinly
- 1/2 cup pecan pieces lightly toasted
- 1/2 cup mint leaves chopped
- 2/3 cup shaved Parmesan
- 4 tbsp olive oil
- 1 1/2 tbsp red wine vinegar
- 1 clove garlic crushed
- 1/4 tsp crushed red pepper flakes
- 2 tbsp lemon zest
- 1/2 tsp salt
- 1/4 tsp pepper
In a medium salad bowl, add the spinach, sliced fennel and fronds, pecans, mint and parmesan. Set aside.
In a small bowl add, olive oil, vinegar, garlic, lemon zest, pepper flakes, salt and pepper and whisk together.
Pour dressing over salad, toss well and enjoy!
by Julianne De Witt | May 25, 2020 | Breakfast & Brunch
Start your day off right with a nutritious , low carb breakfast bowl. Skip the potatoes and sub in cauliflower rice! Sauteed with scrambled eggs and topped with crispy bacon, chopped spinach and 2 types of cheese, trust me you won’t miss the potatoes!
Here’s what you’ll need:
1 tbsp olive oil
1.5 cups cauliflower rice
2 eggs, whisked in a small bowl
3 pieces cooked bacon, crumbled
2 tbsp grated cheddar
1 tbsp grated parmesan
2/3 cup fresh baby spinach
salt and pepper to taste
Method:
Heat olive oil in a medium frying pan, add cauliflower rice and sauté until al dente, approximately 2-3 minutes. Pour eggs over rice and stir until eggs are cooked through, add spinach and cook for an additional minute. Add cauliflower mixture to a bowl, top with cheeses and bacon and season to taste with salt and pepper. Enjoy!
Tips:
I always keep a few bags of cauliflower rice in my freezer so I can make this recipe whenever the mood strikes. Frozen cauli rice takes a lot less time to cook than the raw variety.
I like to reserve some of the chopped fresh spinach to add on top with the cheese and bacon.
by Julianne De Witt | May 25, 2020 | Breakfast & Brunch
Eggs and Squash? Trust me, it’s delicious. The spiraled butternut squash takes the place of potatoes here and makes this vegetarian breakfast skillet clean and lower carb. If you don’t have a spiralizer, you can usually find spiraled squash in the freezer or produce section. This breakfast for two is filling and satisfying without weighing you down.
Egg and Squash Breakfast Hash
My low carb take on the classic breakfast skillet. Healthy and delicious!
Course: Breakfast
Keyword: Diabetic Friendly, Low Carb, vegetarian
Servings: 2
- 4 cups butternut squash spiraled
- 2/3 cup mushrooms sliced
- 1/3 cup scallions sliced
- 1/2 cup cherry tomatoes sliced
- 1/3 cup feta crumbled
- 4 eggs cracked into bowl
- 3 tbsp fresh parsley chopped
- 2 tbsp olive oil
- salt and pepper to taste
In a cast large skillet add olive oil, squash and mushrooms and sauté until mushrooms are browned and squash is almost cooked through, approx 5 minutes.
Make a well in the centre of the squash and pour in the eggs.
Put lid on skillet and cook until eggs are cooked through but yolks are soft.
Top with tomatoes, parsley and feta. Divide between 2 plates and serve.
by Julianne De Witt | May 25, 2020 | No Recipe Required
We love avocado toast over here. Sometimes though, I like to make a low carb version by ditching the bread and using parmesan as a stand in. It takes just minutes to make and is so yummy – I mean who doesn’t love cheese? All you need is a baking sheet lined with parchment paper and some grated parmesan. Spread the parmesan in a thin layer on the baking sheet in whatever size you fancy and bake in a 400 degree oven until the edges are crisp and golden (approximately 5-8 minutes). Top with avocado and seasoning and whatever else you have a hankering for. Here’s some ideas:
Hard boiled egg slices and pickled onions
Smoked salmon and capers
Roasted butternut squash and ricotta
Satisfying and filling without weighing you down!
by Julianne De Witt | May 2, 2020 | Healthy Snacks
Quick and easy to make, these protein bites are filled with nutrient-rich ingredients and satisfy that sweet tooth! I like using stevia sweetened chocolate chips but you can always use your regular baking chips. My kids love these – they make a great afternoon snack or an after dinner treat.
Almond Chocolate Protein Bites
Easy to make, delicious and good for you!
- 1 cup almond butter smooth
- 3 tbsp raw honey
- 2 tsp vanilla
- 1 1/2 cups rolled or large flake oats
- 1/4 cup hemp hearts
- 1/3 cup unsweetened coconut
- 1/3 cup Lily’s stevia dark chocolate chips
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