Turkey-Pork Sausage

Who doesn't enjoy a good sausage with breakfast, mixed into an omelette perhaps? On a pizza? Or how about in a delicious Lasagna? The problem with most commercial bought sausage is that they are very very fatty. Think about the last time you cooked sausages in a pan, how much fat was there left in the bottom? Yuck. This recipe uses lean ground turkey and extra lean ground pork, and yields very little fat at all (turkey is a meat that is naturally high in protein and low in fat). I bought my meat from our local store, however you could grind your own meat or substitute other types of meat if you are interested. If you do use ground beef, make sure that you get extra lean. Ground beef is one of the leading "contributors" of saturated fats (those are the so called bad fats) in North American diets, because it tends to have a very high level of saturated fats when compared to other meats.  If you have the means, you could put this sausage into casings, I however do not, so we just use it crumbled. You can also easily shape it into little breakfast patties, or use it as a meatball recipe (for these two however you will need to add a few extra ingredients).

Lean Sausage Recipe


1lb extra lean ground pork
1lb lean ground turkey
1/2 c onions diced very fine
3-4 cloves minced garlic (or less if you're not a garlic fiend)
2 tsp onion powder
1-2 tsp red chili flakes (more if you like it spicy)
1 tsp dill (dried or fresh)
2 tsp chili powder
2 tsp paprika
1/2 tsp nutmeg
1-2 tsp pepper
1 tsp salt
1 tsp dried thyme
1 tsp cardamom
2 tsp dried oregano
2 tbsp honey or maple syrup
sriracha to taste (again only add this if you like it spicy).

Mix all ingredients thoroughly in a bowl. If you are planning on putting the sausage into casings, go right ahead. I have no experience in this area, so I would suggest following the instructions in the manual. If you want to make this into ground sausage (great for pizza, pasta sauces, lasagna, omelettes etc) just put whatever you need into a skillet and cook on medium on the stove top. I don't bother adding any oil, because the meat does have some fat in it which will prevent it from sticking. If you feel you must, a little bit of EVOO, sunflower or avocado oil is best. This meat mixture can also be frozen raw and used at a later point (as long as it was fresh meat to begin with) or cooked and then frozen for later use (2lbs of meat is a LOT to use at once).

If you want to make meatballs or sausage patties, add 1 egg per 1/2-3/4 lb of meat you are using. This just helps them stick together a bit better.  For the patties, once formed, cook in a skillet on medium about 5 mins each side (just make sure the middle is cooked through). For meatballs, you can add mushrooms or green onions for an extra flavour kick. I bake mine in the oven on a wire rack (with a tinfoiled cookie sheet underneath to catch the drippings). at 350 for about 45 mins (depends on the size of your meatball).

A fun breakfast idea: form your sausage patty into a  10-12 cm diameter & 2-3 cm thick (4-5" diameter & 1/2" thick) round. Using a cookie cutter or a cup (5 cm or 2") cut the middle out. Put the "donut" meat patty into a skillet. Cook for 3-4 mins on one side. Flip the patty over, and break an egg into the middle of the patty. Cook until the egg is your desire consistency (flip the patty back over for a few mins if you don't like a runny yoke). This fits perfectly into a bagel, or is delicious on its own!

Comfort Food - Lasagna

Lasagna is one of my favourite foods. Pasta, ooey-gooey melted cheese, tomatoes, fresh herbs all packed together! Yum! However, it would certainly not make it onto any list of "healthy" foods; UNTIL now. Here is my pseudo-healthy version of lasagna. Its still not as healthy as say a salad, but there is no reason you can't enjoy some comfort food once in a while. This recipe contains lower fat cheeses, and organic healthy meat, along with lots of vegetables.

I also have to give credit where credit is due. This recipe is an adaptation from dear family friends D&H. Thanks for the lasagna love!

Tomato Sauce Ingredients:
• One onion, chopped fine
• 2-3 cloves of garlic minced (or more if you are a garlic lover like me!)
• 5-6 large mushrooms chopped fine
• A large bell pepper (red and/or green) chopped fine
• Tomatoes (you can use a couple of cans of tomatoes chopped up, but I like fresh garden tomatoes when possible, with the skins removed, probably about a dozen large tomatoes).
• 1 tin tomato paste
• ½ - ¾ lb lean ground pork
• ½ - ¾ lb extra lean ground beef
• 2 tsp ground black pepper
• 3 tsp dried oregano
• 2 tsp dried basil (or 3-4 fresh leaves minced)
• 1 tsp dried tarragon
• 1 tsp dried thyme
• 1 tsp paprika
• ½ salt
• ½ nutmeg
• 1 tbsp honey
• 1-2 tsp chili flakes
• 2 tsp chili powder

Tomato Sauce Directions

Saute onion, garlic, mushrooms and peppers in olive oil 4-5 minutes or until onions are soft
• Add meat and stir in and cook until browned
• Add the diced/crushed tomatoes, and spices,…simmer on low for 30 - 40 mins, in covered pan.

Cheese Sauce Ingredients:

• 1 container of low fat ricotta cheese (you can also use low fat cottage cheese, but be sure to drain it through a cheese cloth first)
• 10 oz- 3/4 lb or so of skim Mozzarella grated
• 4-5 oz  other low fat cheese (I did provolone & sharp cheddar this time)
• Couple of tablespoons of fresh basil finely chopped.
• 1 cup of skim milk

Cheese Sauce Directions:

In a saucepan, heat the milk on low heat, careful not to scald it
• When milk is hot, add the cheese, slowly folding it in and stirring
• Allow to cook (not boil!) until all the cheese is melted and you have a more or less smooth looking sauce
• Stir in the chopped basil

Other Ingredients:
• Spinach
• Lasagna noodles - you are best off to use the "precooked" noodles (otherwise it ends up too runny because of the cheese sauce). These are the kind that require no pre-cooking. I usually use the whole wheat kind.

Grand Assembly

• Put in a thin layer of the meat/tomato sauce to cover the bottom of the pan
• On top of this put a layer of the noodles
• Add another layer of the meat sauce; then a layer of the cheese sauce, followed by a layer of the spinach
• Add another layer of noodles, and repeat meat sauce, cheese, spinach
• The final layer on top should be some of the meat sauce so that the noodles are covered
• Cover the pan with a lid or aluminum foil and bake at about 325 degrees for about an hour.
• Remove tinfoil and sprinkle on top grated parmesan, provolone, mozzarella or asiago cheese (or, really any kind of cheese) and cook at 325 until the top starts to brown and bubble.

Above all, layer your lasagna with amore and imagination!

"Paleo" Pad Thai

There has been a lot of talk about the Paleo diet recently, and like I have said before, I'm not for or against it, but I believe that moderation is one of the biggest key to healthy eating. Along with moderation, eating natural and "clean" is also important. What clean means (for all you new foodies) is less refined and more natural. For example refined and bleached starches (such as white pastas, white breads) are highly processes, ergo they are less clean. This recipe is a healthier modification of a recipe that I have been making for years. My old roommates used to LOVE this recipe, although years ago it was way higher in fat, higher in sugar, made with packaged Udon/Shanghai noodles and served with bottled teriyaki sauce over white rice. One time we even made it with frozen breaded chicken nuggets (I believe they were shaped like dinosaurs) because that was all the meat we had!! I guess at the very least I realize (especially with this favourite recipe) that I have learned a whole lot about food and health since I was 18 and first living on my own.

Although I call this Paleo Pad Thai, it does break a few of the true Paleo rules (for example I use peanut butter, but this could be easily substituted with another nut butter, and I also usually put a bit of soy sauce in, but have omitted this several times and just added a little bit of kosher salt instead)

This recipe is for 2 people, but can easily be doubled or halved, although I don't know why you would want to half it. It tastes just as good (if not better) reheated. And as with most of my recipes, a lot of the measurements are guesstimates. I was reading an article in the newspaper today about cooking, and there was a Top-10 Rookie-Chef mistakes list. Pretty high up on the list was not tasting your food as you go. This is something I strongly believe in. I usually go by taste and smell, and even when following a recipe I usually deviate from the words on the pages. I do this partly so I can put my own spin (and omit things my husband doesn't like), partly because by this point in time I am pretty good at cooking and can easily make changes without changing the integrity of the recipe, and lastly because I am impatient and don't always read recipes to the end (this ironically enough was #2 on the rookie chef mistakes list, but I don't think this applies to me, because I rarely get to the end of a recipe and realize that although company is over I actually have to cook the turkey for 6-8 hours, I mostly have those details worked out beforehand). Anyways, on to the recipe.

Paleo Pad Thai


200g ground turkey
1/2 onion diced
2-3 zucchinis made into "noodles" (directions below)
1/2 c red pepper diced
4 mushrooms diced
1 c broccoli  in small pieces
1 carrot grated
1/2 c snow peas
1c bean sprouts
1-2 stalks green onions
1/4 c unsalted, chopped & toasted cashews (I toast in the oven @350 for about 5-7 mins. They burn fast so keep a very close eye on them)

chicken stock (instead of oil)
1 tsp chili flakes
1 tsp chili powder

1/2 tsp cardamom
1/2 tsp coriander
1 tsp paprika

2-3 tbsp natural peanut butter
1-2 tbsp honey


1-2 tbsp fresh grated ginger
2 (or more) cloves garlic minced
2 tsp soy sauce
1 tbsp fish sauce
1 tsp Worcestershire sauce
siracha to taste (if you like spice)


1. Chop all vegetables, the size and shape really doesn't matter (with the exception of the zucchini), I like things that are bite sized.
2. To make the zucchini noodles (or zoodles as I call them) you have a few options. Keep the peel on, it adds to the flavour and texture. If you have a mandolin, go ahead and use this to make the zucchini into thin slices, then cut the slices into strips. If you don't have a mandolin, you have two options. Either spend a LONG time cutting the zucchini. First, cut the zucchini in half, then cut each half into thin slices. From there cut each slice into spaghetti sized strips. The other option is to use a vegetable peeler. I like this method the best. Again cut the zucchini in half and then use the peeler as you would on a potato.
3. Heat a large wok or frying pan on medium. Add a few tbsp of chicken stock to the hot pan. Add in the onions and ground turkey. Add the soy sauce, fish sauce & Worcestershire sauce, stir well.
4. Once the onions are starting to become translucent and the meat is getting cooked add in the peppers, mushrooms and carrots. Add the chili flakes & powder, cardamom, coriander & paprika Cook until the peppers start to soften. If you are using siracha, this is the time to add it. I usually omit it since I'm the only one that likes spicy food in my house, and put it on my bowl individually.
5. Add the peanut butter (you can use more or less depending on your liking), honey, ginger, garlic, zoodles, snow peas & broccoli. Cook until these vegetables are tender. If you find your sauce is too thick add a bit more chicken stock, if its too runny add a few sprinkles of flour or corn starch to thicken.
6. Once vegetables reach desired consistency, remove from heat.
7. Place in bowls and garnish with bean sprouts, green onions and toasted cashews.

Enjoy!

Summery Drinks - Fraps, Iced Teas, & Lemonade made better.

Summer is just around the corner, and it seems we always want to look our best in the summer (probably because we aren't huddled under layer up layer to keep warm in the chilly Canadian winter), and here is my latest venture. Summer is also one of my favourite times to sit out on the patio and enjoy an ice cold beverage and savour the sunshine (while wearing oodles of sunscreen of course!). So many delicious summery drinks are LOADED with sugar and calories though, which bodes less than well for that bikini bod you are trying to achieve.

Here are my takes on a few summery classics!

Chocolate Chip Frappucino

1/2 c skim milk

8-10 ice cubes

1-2 tsp cocoa powder

1-2 tbsp ground decaf coffee beans (I find it best to grind your own, otherwise the taste is a bit off. I grind mine coarse so I get some crunchy texture)

1.5 tsp honey or equivalent of Stevia - check the packaging, so many different Stevia packs have different measurements. (or you can use sugar if you must) 

2-3 tbsp dark chocolate chips, chunks etc

Put it all in a blender and mix until slushy. 

Iced Teas

Iced Teas are normally made with black tea, lemon and a whole lot of sugar. My take on them is to mix it up with the type of tea used, avoid the sugar and add twice as much citrus! Another thing I do is to steep the tea longer than required, this way when you add ice cubes to it, it doesn't seem so watered down. 

I've taken a liking to black teas with flavours (black tea and blackberry, or cherry) and the natural flavours make them less bitter, so I often find that little sugar, if at all is necessary. Squeeze some lemon in to help cut the bitter and you have an amazing iced tea! I also have fallen back in love with rooibos (Red Bush in Afrikaans) teas. They are so flavourful, and are so delicious cold with a hint of vanilla. Throw a few raspberries and ice cubes in and its a delightful summery drink!

If you find that you do need to sweeten your teas, try more natural sweeteners like honey, Stevia or at the very least raw sugars. 

Lemonade

This is one of my favourite summertime drinks. Store bought lemonades are usually packed with sugar, and even those made from concentrate are usually pretty sugary. I am someone who really appreciates the tangy tartness of lemons, so you may need to add a bit more sweetener than I do! 

Makes ~ 1 litre

1c crushed ice (I just put cubes in my blender and mix. It doesn't have to be super fine

3.5 c cold water (or cold soda water if you want it bubbly)

Juice 5-6 lemons (should be about 1 c) - you can use store bought "ReaLemon" if you are lazy, but it really doesn't taste as good.

2 tbsp equivalent of Stevia, or 2 Tbsp honey (you can add more if you like it sweet)

Juice the lemons and mix with the Stevia or honey. Mix all ingredients together in a large pitcher. Serve over ice. 

The other variation on this is that you can put all the ingredients in the blender and mix, this usually results in very fine is. To make into a lemonade slushy, add only 1c water, and use 3c crushed ice.