September 16, 2015

Cranberry and Carrot Muffins

1/2 cup ground almonds
1/4 cup coconut flour
1 cup whole oats
1/4 cup tapioca starch
1/2 cup coconut sugar
1 Tbsp. ground flax seed
2 tsp. baking powder
1 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
3/4 cup grated carrot
3 eggs
1/2 cup unsweetened apple sauce
1/4 cup grapeseed oil
1/2 cup cranberries

Preheat oven to 350'C. Line 9 muffin tins with parchment.

In a medium bowl combine all of the dry ingredients. In another bowl, whisk together the eggs, apple sauce and grapeseed oil. Fold in the grated carrot.  Combine the wet ingredients with the dry (add half the liquid mixture first, then fold in the rest).  Finally, stir in the cranberries. 

Fill each muffin tin about half full with the muffin mixture. Bake in the preheated oven for 15-20 minutes.  Remove and allow to cool on a cooling rack.  

Banana and Raisin Muffins

2 eggs
3 mashed bananas
1/4 cup grapeseed oil

1 Tbsp. ground flax
1/2 cup brown rice flour
1/4 cup tapioca starch
1 cup whole oats
1/2 cup ground pecans
1/2 cup coconut sugar
2 tsp. baking powder
1 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
1/2 cup raisins

Preheat oven to 350'C. Line 9-12 muffin tins with parchment.

In a medium bowl, combine the flax, rice flour, tapioca starch, oats, pecans, sugar, baking powder and soda, salt and cinnamon. In a small bowl, whisk together the eggs, mashed bananas, and grapeseed oil. Pour half of the liquid into the dry ingredients bowl. Using a spatula, gently combine the ingredients. Add in the remaining liquid and fold over to fully mix.

Place 1/3 cup of the mixture into each muffin tin. Place in the preheated oven for 20-25 muffins. Allow to cool, then enjoy!

March 31, 2014

Greek Style Ribs

Greek Style Ribs

1/3 cup olive oil
1/3 cup lemon juice
1/8 cup unpasteurized honey
2 cloves garlic (finely chopped)
1 Tbsp. dried oregano
1 tsp. dried basil
1 tsp. sea salt
1 tsp. ground pepper

2 racks of pork ribs (4-5 lbs.)

After purchasing the ribs, you will have to remove the thin translucent membrane. To do this, I use a fork or spoon, place it under the membrane to loosen it enough, and gently pull off. This step is important because this membrane is difficult to chew, but it will also hinder the marinade from getting into the meat. After removing the membrane, separate the ribs by cutting each between the bones.
with membrane
membrane removed

In a large glass or plastic container (with a lid) mix the marinade ingredients (olive oil to pepper) together. Place the ribs in the container, place the lid, and shake to coat all the ribs. Place in the refrigerator for 1-3 hours.

To cook, preheat your oven to 375'C. Place the ribs on a baking sheet (covered with parchment paper for less mess). Bake for 1.5 hours.

Serve with your favourite steamed vegetable and rice (if you eat grains).

September 22, 2013

Saskatoon Berry Upside Down Cake (GF)


1/4 cup unsalted butter
1/3 cup palm sugar
1 tsp. vanilla extract
1 1/2 cups Saskatoon berries (or blueberries)

3 eggs
1/3 cup unsalted butter, softened
1/2 cup unpasteurized honey
1/2 tsp. vanilla extract
2 1/2 cups almond flour
1/2 tsp. salt
1/2 tsp. baking soda

Coconut Cream Topping
1/2 can premium coconut milk (refrigerated to harden)
1 Tbsp. organic sugar
1 tsp. vanilla extract

Preheat oven to 350'C. In a small saucepan, over medium heat, melt the butter and palm sugar together. Whisk in the vanilla extract. Pour the mixture into a 9" round cake pan.  Set aside. 

In a medium bowl, shift the almond flour, salt and baking soda.  In a small bowl, whisk together the eggs, butter, honey and vanilla extract.  Pour liquid mixture into shifted almond flour.  With a spatula, fold the ingredients together until blended.  Pour and smooth the cake mix on top of the berries. Bake for 25-30 minutes until a toothpick inserted in the middles comes out clean. Let cool completed, then flip unto a flat serving plate.

In a small bowl, add the hardened coconut milk (do not pour liquid in the bowl), sugar and vanilla extract.  Using a hand mixer, whip the coconut milk until smooth.  Spread the topping on the cooled cake. 

Baked Salmon with Tropical Salsa

Every few years my dad and brothers take off for a fishing adventure.  They go to Port Hardy off of the B.C. coast and fish for a few days. Upon their return there is always tonnes of salmon, halibut, and cod to be eaten.  I am lucky enough to get free fish and you will never hear me complaining.  The picture below of the salmon fillets shows all too clearly what quality looks like. This is not the salmon you buy frozen at the grocery store.

I apologize in advanced for not having a photo of the final product.  We sat down to eat and it wasn't until after that I realized I had forgotten to take a picture of the salmon with the salsa on top! This yummy salsa could be used for halibut or any other firm white fish.  

Tropical Salsa

2 avocados, peeled and diced
1 ripe mango, peeled and diced
1 ripe papaya, peeled and diced
1/4 cup lime juice
1/2 jalapeno, finely chopped
1 green onion, finely chopped
1 Tbsp. unpasteurized honey
1/4 cup cilantro, chopped
Pinch of salt

Combine the salsa ingredients in a glass bowl.  Toss lightly to mix. Cover and place in the refrigerator a few hours before serving.


4-5 salmon fillets (about 6 oz. each)
3 Tbsp. olive oil
3 Tbsp. unsalted butter
Salt and pepper
Lemon, sliced

Preheat oven to 425'C.  Place the oil and butter in a glass baking dish.  Melt in the oven for about two minutes. Stir together to cool. Pat the salmon fillets with paper towel. Coat both sides of the salmon with the oil/butter and season lightly with salt and pepper.  Place skin down in the baking dish.  Bake for 8-10 minutes.  Baste with the butter mixture.  Serve with a slice of lemon on the side and a spoonful on the salsa on top. 

April 24, 2013


It was Sunday night and I didn't have meat out to defrost.  The thought of going into Monday without any protein cooked was scary.  I know, based on experience, that if Michael opens the fridge and there is not any meat cooked he isn't a happy athlete.  The guy eats so much!  I struggle every week trying to keep up with him and his ravenous appetite.  I often think I have made enough of something to last at least a few days, but somehow it might only last a day or two.  This time of year is especially tough because of his increase in training in preparation for the Regionals.

On Sunday, he said to me, "You should make that jambalaya again." So, I did.  It was only the second time I've made it, but I think I got the spice mix just right.


1 Tbsp. butter
2 cloves of garlic, minced
1/2 cup onion, diced
3 spicy italian sausages (cut into half inch cubes) - we use Spolombo's as it is local and gluten free
10-15 ready to cook shrimp
10 scallops, cut into quarters
1 Tbsp. oregano
1 bay leaf
1/2 tsp. cayenne (adjust for heat)
1/2 tsp. paprika
Small pinch of saffron (optional)
1 tsp. each salt and pepper

4 cups beef broth
4 cups chicken broth
1 28 oz. can diced tomatoes
1 orange, red, or green pepper, diced
1 cup white rice

Defrost seafood by running it under cool water.  In a large sauce pot, melt butter over medium heat. Saute the garlic and onion until translucent.  Add sausage and cook until lightly browned and cooked through.  Add shrimp and scallops and cook until shrimp is light pink in colour.  Add oregano, bay leaf, cayenne, paprika, saffron, and the salt and pepper.  Stir to mix in the spices.  Add broth, tomatoes, pepper and bring heat up to a boil. Add rice and turn down the heat to a low simmer.  Cover and cook for 30-45 minutes until rice is tender but not overcooked.

March 23, 2013

No Noodle Wonton Soup

I love Asian flavours!  Whether it's the spicyness of garlic or ginger, or the freshness of lemongrass, Asian flavours have a unique taste and aroma.  While eating gluten-free, I have missed Wor Wonton soup.  I remember going out for Chinese food with Michael one night and watching him eat only the meat part of the wonton while setting aside the noodle wrapper.  Sometimes it is a lot of work to enjoy something we love.  This week, I decided to create my own wonton soup without the noodle wrappers. Easy enough?! Actually, it was. :)

No Noodle Wonton Soup 

1 Tbsp. sesame oil
1 Tbsp. minced/pureed ginger
1/8 cup shaved lemongrass (how to cook with lemongrass)
1/4 cup finely chopped red onion
900 mL beef broth (low sodium)
900 mL chicken broth (low sodium)
1 Tbsp. rice wine vinegar
1/4 cup Bragg's soya sauce

2 lbs. grass fed, grass finished ground beef (or pork)
2 finely chopped green onions
2 tsp. pureed ginger
2 minced garlic cloves
1 tsp. Bragg's soya sauce

Other Ingredients
1 cup baby bok choy
10-15 sugar snap peas
1 cup sliced celery
1 cup broccoli florets
1 can baby corn
10-15 uncooked shrimp (remove vein and shell if needed)

In a large soup pot, sautee the oil, ginger, lemongrass, and red onion over medium heat. Once the onion is translucent, add the broths, rice wine vinegar and soya sauce.  Turn down to simmer.

In a medium mixing bowl, thoroughly combine the meatball ingredients.  Create small meatballs by rolling the mixture between your hands.  In a medium frying pan, heat some butter over medium heat.  Brown the meatballs on either side and set aside.  Make sure they are cooked enough that they will not fall apart once placed in the broth. 2-4 minutes on each side should do the trick.

Chop all the vegetable ingredients into bite sized pieces.  Place the meatballs and shrimp into the broth and slowly bring the heat up to low-medium heat.  Let simmer for 5 minutes.  Add in the vegetables for about 5 minutes right before serving.  Do not simmer the vegetables too long as they will become soggy and limp.  The best part of wonton soup is the crisp vegetables!

January 22, 2013

Meaty Crockpot Chili

This all started on Friday night when my brother Brad texted me and asked: Have you made Mark Sisson's Texas Chili?  I hadn't, but he highly recommended it.  I was a bit disappointed he didn't invite me over to try it!  Either way, by Sunday I was thinking I would try making it, but add some more ingredients. You know, add a bit of Alyssa food flair! Brad suggested adding in the ground beef for texture and I thought adding bacon would be good too.  This recipe still falls into the paleo category because it does not include any beans. Mark's spice blend is the perfect amount of spice (not too spicey!) I have to include that Michael didn't really like it...didn't like the spices he said.  It is a rare day when that one doesn't like something I have made.

Meaty Crockpot Chili

1 tsp. butter
1/2 white onion, diced
2-3 garlic cloves, minced
1 red bell pepper, diced
2 lbs. stew meat (cut into 2 cm cubes)
1 lb. ground beef
6-10 strips of bacon, sliced
1 can (156 mL) tomato paste
1 can (796 mL) diced tomatoes
2 cups beef broth
3 Tbsp. chili powder
1 Tbsp. dried oregano
1 tsp. paprika
1 tsp. ground cumin
1 tsp. each salt and pepper

1. In your crockpot, add all of the ingredients from the tomato paste down.  Mix thoroughly.
2. In a large skillet, melt butter over medium heat.  Add onions and garlic. Sautee until translucent. Add bacon and red pepper and sautee for 5-10 minutes until fat is rendered. Pour mixture into crockpot.
3. Reheat skillet and brown the stew meat in 2-3 batches, placing each batch into the crockpot once browned.
4. Brown the ground beef over medium heat and add to your crockpot.
5. Set your crockpot for 6-8 hours cooktime.  I only cooked mine for 4 hours so much of the liquid was still there (as you can see in the picture).

November 04, 2012

Cinnamon Molasses Cookies

Cinnamon Molasses Cookies

2 1/2 cups almond flour
1/2 tsp. salt
1 tsp. baking soda
1/8 cup arrowroot powder
1 tsp. cinnamon
1/2 tsp. nutmeg
1/4 cup grapeseed oil
1/4 cup unsulphured molasses
1/4 cup honey

1/4 cup coconut palm sugar
1 tps. cinnamon

Preheat oven to 350'C.  Line a large baking sheet with parchment paper.  In a medium bowl combine the almond flour, salt, baking soda, arrowroot powder, cinnamon and nutmeg.  In a small bowl whisk together the grapeseed oil, molasses and honey.  Mix the honey mixture into the dry ingredients to form cookie dough. Roll dough into small balls and roll in coconut palm sugar and cinnamon mixture. Place each ball on the baking sheet and flatten with the palm of your hand. Bake for 8-12 minutes (longer if you like a crispier cookie).  Let cool completely before removing from the pan.

Fall Vegetable Soup (borscht)

This is a classic Ukrainian soup with a lot of great vegetable flavour.  You definitely have to like beets to appreciate this soup!

Fall Vegetable Soup - Borscht

4 medium sized beets
1/4 white onion, finely diced
1/4 green cabbage
3-4 carrots
2 Tbsp. butter
4 cups beef broth
1 cup water
1/2 tsp. sea salt
1/2 tsp. pepper
1 Tbsp. dried dill
2 bay leaves
1 cup organic whipping cream (optional)

Using a food processor, finely chop all the vegetables (except onion).  In a large pot, melt the butter over medium heat.  Place the onions in the pot and sautee until translucent.  Place all the chopped vegetables in the pot and mix thoroughly.  Pour in the beef broth and water.  Add the salt, pepper, dill and bay leaves. Bring soup to a boil, then turn down to medium heat and simmer for an hour or until the vegetables are soft.  Warm the whipping cream in a small pot, then add to the soup.  Add extra salt and pepper to your taste.  Enjoy warm on a cold fall or winter night.