Keto lunch

*plus bas pour les francophones!

Having a keto lunch quite satisfying…

Sautéed kale and oyster mushrooms with coconut oil and garlic.

When cooked, top with a mackerel fish filet and enjoy 😉

Easy, simple, effective, satisfying, nutrients dense including healthy fats.

To make…

Bunch of chopped kale

Bunch of chopped oyster mushrooms

A clove of garlic, crushed

15ml of coconut oil

Salt and pepper to taste

Mackerel, cooked

In a pan, melt the coconut oil over medium heat. Sauté kale and mushrooms.

When cooked, set aside and add garlic, salt and pepper to taste. Mix.

In the same pan, cook the fish. If you want, use the filets from a can. Cut the filets in bite size and add them to the kale mix.

Plate and enjoy!


Lunch keto

Voici un lunch trĂšs satisfaisant…

Du chou kale ou frisĂ© avec des pleurotes sautĂ©es Ă  l’huile de coco avec de l’ail et du filet de maquereau.

Voici la recette…

Une poignée de chou kale hachée

Une poignée de pleurotes hachée

Une gousse d’ail pressĂ©e

15ml d’huile de coco

Sel et poivre au goût

Filets de maquereaux cuits

Dans une poĂȘle, faire fondre l’huile sur feu moyen. Faire sauter le chou et les champignons.

Lorsque prĂȘt, mettre de cĂŽtĂ© et y ajouter l’ail, le sel et le poivre. MĂ©langer.

Dans la mĂȘme poĂȘle, faire cuire le poisson. À moins d’utiliser des filets en boite.

Émiettez et ajouter au mix de chou-champignons.

Mettre dans une assiette et savourez!

In health,

Chantal

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Apple Pie Bliss Ball

Apple pies are quite common and are a worldwide dessert. American, French, Dutch, English, Swedish, Polish. All have their version of apple pie.

Single or double crust, open face tatin, crispy crust or sponge cake, crumble, etc. Their are many different ways to make an apple pie. But they often contain wheat, shortening, sugar…. ingredients that I try to avoid. But, by putting alternative healthy ingredients together, in ball shape, we still have that comforting taste plus healthy benefits. We should call them “magical” Balls!

What are those healthy ingredients, you might ask?

They are: Almonds, almond butter, dried apples, optional maple syrup, cinnamon and salt

To make them you will need:

140g whole almonds

20g crispy dried apple

2g ground cinnamon

45ml maple syrup (or honey) “Optional”

45ml almond butter

5ml vanilla extract

pinch of salt

Place the ingredients into your processor and blend at high speed until the mixture resembles a sticky crumb.

Use your hands to firmly press and shape the mixture into balls.

Place the balls in the fridge to set.

Eat, enjoy!

What is your healthy version of apple pie? Let me know in the comments below!

In health,

Chantal

Lebanese leftover Bowl

I love using leftovers to make lunch. It creates beautiful, colourful and tasteful Bowls.

At our house, we love making Lebanese mezze from scratch. I try to make a little more so I can use leftovers to build Buddha bowls the following days. We usually make hummus, tabouleh, baba ghanouj, shanklish, foul m’damme, labneh or tzaziki, lamb and/or chicken brochette.

Here, in this leftover bowl, I had some tabouleh, hummous and foul.

I first put some fresh spinach and then added the three leftovers. Then added homemade broccoli sprouts, an avocado, slices of black radish and drizzled cold press olive oil. Accompanied by my flax and sesame seeds crackers.

Here are the recipes for those three leftovers I had.

To make tabouleh, you need

250ml dry quinoa

1 large bunch parsley chopped (remove long stems)

80ml mint leaves chopped

250ml of grape or cherry tomatoes cut in half (optional)

Πof a yellow or white onion finely diced

1 garlic clove minced

15ml olive oil

juice of one lemon

salt and pepper to taste

Make quinoa according to package instructions

While quinoa is cooking prepare rest of the ingredients in a bowl

When quinoa is finished cooking combine all ingredients together and stir

To make hummous, you need

450g cooked Chickpeas

2 cloves garlic, minced

7ml salt

75ml freshly squeezed lemon juice

65ml water or better, aquafaba

85 ml tahini, stirred well

65 ml extra-virgin olive oil, plus extra for serving

Powdered sumac, optional

Place the chickpeas, garlic, and kosher salt in the bowl of a food processor. Process for 15 to 20 seconds. Stop, scrape down the sides of the bowl, and process for another 15 to 20 seconds. Add the lemon juice and water. Process for 20 seconds. Add the tahini. Process for 20 seconds, then scrape down the sides of the bowl. With the processor running, drizzle in the olive oil.

To serve, transfer the hummus to a bowl and drizzle with additional olive oil and sprinkle with sumac, to taste, if desired.

To make foul m’damme, you need

1 can of cooked beans/legumes (I like white beans)

1 onion

2 tomatoes

5ml salt

15ml of cumin powder

1/2 lemon

30ml of tahini (sesame purée)

30ml olive oil

Dice onion and tomatoes. Add salt, cumin, lemon juice, tahini over cooked and rinsed beans with tomatoes and onion. Mix all ingredients.

Serve in a bowl and drizzle extra olive oil.

Bon appétit!

Do you enjoy Lebanese food? Which ones?

In health,

Chantal

Raspberry Bliss Balls

Raspberries are Nature’s candy, don’t you think? Even if they are packed with vitamins, minerals and antioxidants, I want to eat each berry one by one just because they are that good.

They grow just about anywhere and I am pleased to find them in the park near our house. I should grow them myself since I love them that much… but haven’t had the courage to do so yet.

Each little bumps of these berries are screaming LOVE 💕 ROMANCE. Probably because of its colour RED. Red is associated with fire, passion, heart, love…

I should of called these bliss balls, “The Love Balls”. Tacky right?

So, you want to make pink red tasteful raspberry bliss balls?

Here it is :

100g cup frozen raspberries

10 medjool dates, seeds removed

175g raw cashews

5ml vanilla extract

pinch of salt

To assemble :

Place the ingredients into your food processor and pulse at high speed until the mixture is broken down, well combined and sticking together. Use your hands to shape the mixture into balls. Yes, it will be cold for your hands!

Either leave the balls as they are or roll in coconut or cacao or drizzle with melted dark chocolate. Place in the freezer to set.

Eat and enjoy!

In health and love,

Chantal

Chili Con Carne

This southern comfort stew is a staple in my kitchen.

I’m not like some aficionados and make it only with beaf and chili peppers.

Yes, I like to add other ingredients. I like to add onions, tomatoes, red beans, garlic, and sometimes… chocolate.

I like to play with the spices too. My classic recipe is with chili powder and cumin.

I love it spicy as well as mild.

I come from a family who do not eat chili nor spicy đŸŒ¶ hot food. I was brought up in Quebec, Canada which is quite far from southern U.S. but somehow, a bowl of hot chili is “comfort food ” for me.

Here is my basic recipe (from which I sometimes become creative and add stuff!)

The ingredients:

500g to 1kg ground grass-fed beef

2 onions, chopped

2 garlic cloves, minced

1 medium jalapeno chili, ribs and seeds removed, minced

7ml chili powder

10ml ground cumin

1-400ml can crushed tomatoes

400g cooked red kidney beans, drained and rinsed

This is how to prepare it:

Heat a heavy pot. Add the onions and cook about 5 minutes. Add the ground beef. Cook, stirring and breaking up meat, until browned.

Add the garlic and jalapeno. Stir in the chili powder and cumin. Continue to cook until fragrant, about 1 minute.

Stir in the crushed tomatoes. Simmer for about 30 minutes.

Add the beans and continue cooking, uncovered, until meat and beans are very tender, and chili is thick, about 30 minutes more. Serve in small bowls.

Do you like Chili? How do you like it? Please, let me know!

In health,

Chantal

Bread Kvass or Gira (Fermented Bread Drink)

This fermented drink was popular during Middle Ages in Europe. Now a days, it’s still popular in Eastern Europe like Lithuania, Russia and Poland.

This kvass is created by the natural fermentation of bread (wheat, rye or barley).

You might compare it to a sweet, non-alcoholic beer. From what I’ve found, kvass only has up to 1% alcohol content. The longer it sits in the fridge, the more slightly “alcoholic” it gets, but it’s still considered non-alcoholic. Also, it might start tasting strong. I don’t know, it never lasts!

To make this fizzy sweet drink you will need

450g of toasted Dark whole bread. I prefer rye bread. But you can use wheat or barley.

4,5l of water

100g more or less Sugar (it can even be optional)

20ml of dry active Yeast

250ml of dry raisins

Bring water to a boil. Then add bread and let soak over night (around 8 hours). Strain and discard bread. Then add sugar and yeast. Mix well and pour into a glass container with a cloth on top. Let sit at room temperature for about 48h. When ready, close tightly and refrigerate. This kvass lasts at least a week in the fridge. Shake a little before serving.

Hope you enjoy it! If you try this recipe, please tell me about it. Share your experience!

In health,

Chantal

Gingerbread Oat Bliss Ball

If you’re like me and still have some gingerbread spice mix left from Christmas, these bliss balls are perfect to use some of it.

They are quite different from my other recipe.

Thanks to the ginger and the cloves, gingerbread spice mix is a great source of magnesium, iron, vitamin B6, calcium and vitamin B12.

Actually, this mix is a great source of antioxydant, anti inflammatory, energy boost, digestion aid and nausea reliever.

To make this recipe, you will need

45ml of nut butter

30ml of coconut oil

30ml maple syrup

6 Medjool dates, pitted

15 to 20ml of gingerbread spice mix

250ml of rolled oats

Add the nut butter, coconut oil, maple syrup, dates and spices to the food processor with half of the oats. Pulse, then add the other half of the oats, pulsing until well combined.

Roll mixture into balls and place in the freezer to harden for 30-60 minutes.

Best stored in the fridge.

In health,

Chantal