Month: June 2020

Authentic New Orleans Style Gumbo

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Authentic New Orleans Style Gumbo

  • Servings: 6 large portions
  • Difficulty: Easy
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This Gumbo is made with a dark roux, vegetables, chicken, sausage and shrimp. Served over rice. You need to have patience for this recipe. The roux will take you an hour of constant stirring. There are no short cuts, no easy way, but you will find it so worth it at the end. It’s the only way to have this authentic New Orleans Gumbo

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Roux Ingredients

  • 1 heaping cup of all-purpose flour
  • 2/3 cup of canola oil

Gumbo Ingredients

  • 3 celery ribs (diced, leaves and all)
  • 1 green pepper diced
  • 1 large yellow onion diced
  • 1 bunch of green onions, finely chopped
  • 1 bunch of fresh parsley leaves (about 1 cup) finely chopped
  • 3-4 cloves of garlic
  • 2 tbsp of Cajun seasoning
  • 6-8 cups of chicken broth
  • 12 ounces of Andouille sausage sliced into coins
  • 1 lb of cooked cut chicken
  • 2 cups of cooked shrimp
  • 3 cups of cooked rice for serving (not included in nutritional value)

Directions

  1. Make the roux: In a large stock pot or dutch oven, combine flour and oil. Cook on medium-low heat, stirring constantly for 45-60 minutes. This takes a lot of patience. When it is finished it should be the color of a dark brick and have a soft cookie dough like consistency. Be very careful to not let it burn. Feel free to add flour or oil for the needed consistency.
  2. Cook the vegetables: in a pan heat oil and sweat your onion and garlic. Add vegetables and 1/2 cup of broth to soften the vegetables. Once the vegetables are soft, put aside.
  3. Brown the sausage. Over medium high heat add to the pan that had the vegetables, place in pan in one layer. Brown them well on one side (2-3 minutes) and then use a fork to flip over onto the other side to brown.
  4. Add vegetables, sausage, chicken, shrimp and remaining broth to the roux and mix well. Stir in the spices and parsley. Bring to a boil and reduce heat and simmer for 7-10 minutes.
  5. Serve with white rice. Preferably unflavored so your gumbo is the star.
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Nutrition Per Serving

  • Calories 464
  • Sugar 1 g
  • Carbohydrates 5 g
  • Protein 12 g
  • Fiber 1 g
  • Fat 29 g

Your roux can be made ahead 3-5 days, and stored in the fridge in a large resealable bag for 3-4 days.

The portions are very generous. The recipe says 6 servings. We actually did 8. Since this recipe does make a lot you can save leftovers by freezing them. Allow it to cool completely and store in a freezer safe container (separate from the rice) for 2-3 months. Thaw overnight in the fridge and repeat on the stove over low heat. Season this to your taste, you can add more Cajun spices to your liking and remember patience is key and have fun and make it your own.

Maple-Sweetened Banana Muffins

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Maple-Sweetened Banana Muffins

  • Servings: 12 muffins
  • Difficulty: Easy
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These whole wheat maple sweetened banana muffins are easy to make, with basic ingredients, one bowl and moist. Don’t tell anyone but they are healthy too.

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Ingredients

  • 1/3 cup of vegetable or canola oil
  • 1/2 cup of maple syrup
  • 2 eggs, preferable at room temperature
  • 1 cup of mashed ripe bananas (about 3 medium bananas)
  • 1 tsp of baking soda
  • 1 tsp of pure vanilla extract
  • 1/2 tsp of salt
  • 1/2 tsp of cinnamon, plus a little more for sprinkling on top
  • 1-3/4 cup of whole wheat flour
  • 1/3 cup of rolled oats, plus a little more for sprinkling on top
  • 1 tsp granulated sugar or brown sugar, for sprinkling on top

Directions

  1. Preheat oven at 325. Grease your muffin tin if necessary. I use silicon muffin liners in my pan.
  2. In a large bowl, beat the oil and maple syrup with a whisk. Add the eggs and beat well. Mix in the mashed bananas and milk, followed by the baking soda, vanilla extract, salt and cinnamon.
  3. Add flour and oats to the bowl and mix with a large spoon, just until combined. (this is where you would add in any additional ingredients, that make it your own)
  4. Divide the batter evenly between the muffins. (I use an ice-cream scoop filled and it works out pretty good)
  5. Top with sugar, extra oats and cinnamon.
  6. Bake for 22-25 minutes until cake tester or toothpick come out clean from centre.
  7. Place on cooling rack to cool. These muffins will keep at room temperature for 2-3 days or in the fridge for 4-7 days. You can also freeze them in a freezer bag for up to 3 months (just defrost individual muffins as needed).

Nutrition Per Serving

  • Calories 208
  • Sugar 12.6 g
  • Carbohydrates 33 g
  • Protein 4.5 g
  • Fiber 3.4 g
  • Fat 7.6 g

Serving suggestions: these muffins are great on their own, or with a pat of butter, or peanut butter. You can have them cold or slightly heated in the micro for no more than 30 seconds.

This is where you can fun. Your add-ins are your creation. You could fold in up to 3/4 cup of chocolate chips, chopped dried fruit including cranberries, cystalized ginger and or chopped nuts. You could put a topping like cream cheese icing or maple glaze. It’s all up to you but remember to have fun and make it your own.

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Bolognese Sauce

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Bolognese Sauce

  • Servings: 5 or 6
  • Difficulty: Easy
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This is something you do when you have the time and you are in the mood for comfort food. You can’t rush this sauce. This is one variation of it. It’s is very meaty. I will give you suggestions on alternates lower to help make it your own.

Ingredients

  • 1 lb of ground turkey
  • 12 ounces of hot Italian sausage sliced thinly
  • 1 large onion chopped
  • 3 stalks of celery chopped
  • 2 medium carrots chopped
  • 3 garlic cloves minced
  • 1 cup of whole milk
  • 1 cup of chicken broth
  • 1 cup of crushed tomatoes
  • 2 tbsp of tomato paste
  • 1 tsp of dried oregano
  • 1 tsp of dried basil
  • 1 tsp of dried parsley
  • 1 tsp of black pepper
  • 1/2 tsp of salt
  • 1/2 tsp of crushed red pepper
  • 1 tbsp of sugar

Directions

  1. In large Dutch oven, brown meat over medium-high heat.
  2. Remove meat and cook vegetables. Once vegetables are tender add meat back.
  3. Add milk and simmer uncovered until milk is almost completely evaporated
  4. Stir in broth and simmer uncovered until nearly evaporated.
  5. Stir in tomatoes and spices and paste.

Nutrition Per Serving

  • Calories 426
  • Sugar 16.5 g
  • Carbohydrates 15.25 g
  • Protein 30 g
  • Fiber 4.75 g
  • Fat 23.6 g

This is where you can fun. You can change your meats. As long as you keep the weight the same you are good. Example 4 ounces less of Italian sausage and increase 4 ounces of bacon. Change the turkey meat for ground beef. The amount of spice is up to you. Have fun and make it your own.

Best-Ever Blueberry Buckle Cake

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Best-Ever Blueberry Buckle Cake

  • Servings: 15
  • Difficulty: Easy
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Who doesn’t like blueberries? Put that into a cake and you have a recipe for success. A little high on the calorie count but sometimes it’s just worth it.

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For Topping

  • 1/2 cup of all purpose flour
  • 1/2 cup of granulated sugar
  • 4 tbsp of melted butter
  • 1 tsp of cinnamon
  • Pinch of kosher salt

For Cake

  • 2 cup of all purpose flour
  • 2 tsp baking powder
  • 1/2 tsp kosher salt
  • 4 tbsp butter softened to room temperature
  • 1/2 cup of granulated sugar
  • 1/4 cup of packed brown sugar
  • 4 tbsp of melted butter
  • 1 large egg
  • 2 tsp pure vanilla extract
  • 1 cup of buttermilk (if you don’t have use regular milk with 2 tbsp of vinegar)
  • 2 cups of fresh blueberries

Directions

  1. Preheat oven to 375 and grease a 9 by 12 pan. If you use a different size pan, adjust your cook time by testing every five minutes. The bigger the pan the less cook time.
  2. Make topping: in a medium bowl stir to combine all ingredients until no dry spots remain
  3. Make cake: in a large bowl, whisk together flour, baking powder and salt. In a medium bowl, beat to combine butter, sugars, egg and vanilla. Slowly add to dry ingredients until all is incorporated. Gently fold in blueberries until just combined. Transfer to prepared baking pan.
  4. Add the topper sporadically across the cake. Bake for 40-45 minutes until cake tester or toothpick comes out clean.
  5. Let cool for 15 minutes before slicing and serving

Nutrition Per Serving

  • Calories 220
  • Sugar 3.6 g
  • Carbohydrates 20 g
  • Protein 4 g
  • Fiber 1.3 g
  • Fat 7 g

You can add some nuts to the top when you put the topping on. You can serve it with ice cream, if calories don’t matter, that is. I also could see it with a blueberry coils or some whipped cream. Have fun and make it your own.

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Fluffy Pancakes

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Fluffy Pancakes

  • Servings: 8 Pancakes
  • Difficulty: Easy
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Can we really have too many pancake recipes? I think not. This one is a favourite in our house. They are fluffy, tasty and easy to make. The original recipe calls for buttermilk. Not something that I usually have in the house so I’ve altered the recipe accordingly.

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Ingredients

  • 3/4 cup of low fat milk
  • 2 tbsp of white vinegar
  • 1 cup of all purpose flour
  • 2 tbsp of white sugar
  • 1 tsp of baking powder
  • 1/2 tsp of baking soda
  • 1/2 tsp of salt
  • 1 egg
  • 2 tbsp of melted butter

Directions

  1. Combine milk and vinegar in a medium bowl and set aside to sour (5 minutes)
  2. Combine all dry ingredients in a large bowl and mix well
  3. Whisk soured milk, egg and butter together
  4. Pour into dry ingredients and mix well until smooth and no lumps. Let sit for 5 minutes
  5. Heat large skillet or hot plate and coat with cooking spray. Pour 1/4 cup onto skillet and cook on medium heat until bubbles form on the top. Flip and cook until brown.

Nutrition Per Serving

  • Calories 106
  • Sugar 12 g
  • Carbohydrates 17 g
  • Protein 3 g
  • Fiber 0 g

This is where you can start having fun. You could add cinnamon or chopped walnuts, or vanilla extract. You can add chocolate chips, raisins, cranberries, blueberries. The list is endless. We like them plain but have fun and make it your own.

Pumpkin Muffins

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Pumpkin Muffins

  • Servings: 12 Muffins
  • Difficulty: Easy
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I know it’s not the time of year for pumpkin anything, but when you go to your pantry and see a can of pumpkin pie filling that is about to expire you say, “Time to make the muffins!” You can also make this with pumpkin purée, see note for adding spices.

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Ingredients

  • 1 3/4 cup of white flour (I use unbleached flour)
  • 1 cup of sugar
  • 1/2 cup of dark brown sugar
  • 1/2 tsp salt
  • 1 tsp cinnamon
  • 2 eggs
  • 1 540 ml can of pumpkin pie filling or 15 ounce can
  • 1/2 cup canola oil
  • 1 tsp vanilla extract

Directions

  1. Preheat oven to 375 and line standard muffin tin with paper liners
  2. Mix dry ingredients together.
  3. In another bowl whisk eggs, pumpkin, oil and vanilla
  4. Pour wet ingredients into the dry and stir together. Do not over mix. Just make sure everything blends together.
  5. I use an ice cream scoop to evenly distribute the batter. It’s also quite easy with less spillage.
  6. Bake for 22-28 minutes until toothpick comes out clean


If you are using pumpkin purée add the following spices: another tsp of cinnamon, 1/4 teaspoon of ground cloves, 1/4 teaspoon of nutmeg

Nutrition Per Serving

  • Calories 256
  • Sugar 25 g
  • Carbohydrates 41 g
  • Protein 3.4 g
  • Fiber 2 g

I thought about this after, I could have added some raisins, or some walnuts, or chocolate chips. So whatever time of year it is, it’s always a good time for pumpkin muffins. Have fun and make it your own.