All Posts Filed in ‘Cooking with Joanna

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Health Coaching – Let Me Help You!

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View More: http://vanessavoth.pass.us/portraits

About 6 months ago I was in a grocery store with my kids when a woman approached me with a sad, desperate look in her eyes. “Excuse me, but you look like you work out, and I can see you have kids. How do you do it? I just can’t seem to make it work.” (I was decked out in Lululemon running clothes and dripping in sweat from running to the store from my house, pushing the kids in the stroller).

I completely panicked. I totally blew it. A million things ran through my head but nothing came out. I don’t even remember what I said, but I think I just fumbled around a bit and then referred her to my Facebook page. She looked a bit dejected and left the store with her young daughter. As soon as she walked away, a million things that I could have said ran through my mind.

I work out because I’m a better mama when I do. I’m kinder and have more patience when I’ve taken some time for myself.

I often work out WITH my kids. Some days, that’s the only way to fit it in. 

I’ve surrounded myself with people that support me. My husband is my champion and always supports my strive for health and balance. He helps me carve out time.

The path to health and wellness is 80% nutrition and 20% exercise. Let’s start with food.

You can do this. There are ways. I believe you can.

Here’s my card. I would love to help you.

For the next few days I mulled over the conversation and kicked myself for not offering her a big warm hug. I’ve been there. I remember how I felt like I was drowning after my daughter was born. I could barely keep my eyes open, never mind think about food and exercise. I needed a hug and some guidance.

If you’re feeling like this, then I’m here to help you.

I offer a one on one program where you and I discuss your wellness goals and work towards them. I will coach you through the ups and downs of implementing health and wellness into your life in a permanent way. I will become your confidant, your cheerleader, your workout buddy, your accountability partner or whatever you need to help you reach your goals. We will be partners in the journey.

I offer different packages of different lengths. You can choose to meet twice a month for 4 months (intro), 6 months (standard, and recommended amount of time to implement a life change), or 12 months (for those who would like extra encouragement and accountability). Each coaching session will be 45-60 minutes. Free gifts are included, and extra opportunities (things like trips to the health food store, pantry/fridge content makeovers) are available for those who are interested. Full access to my cookbook library is also included.

A few words about what I will NOT do:

-I will not prescribe drugs or medication of any kind. I’m not a doctor and I will refer you to one if necessary.

-I will not be your personal trainer. I can give you the tools to exercise and suggest all kinds of fun ways to incorporate it into your life, but I will not be conducting a personal training session. I’m not certified (yet!) for that and will not cross any lines. I will be happy to refer you to some amazing personal trainers that I know if that is what you are looking for.

-I will never ever try to sell you any products. No shakes, no pills, no fad diets, no wraps. I don’t believe in those things and will never push them on you. I believe in real food and real exercise, and we’ll stick with that.

-I will not put all my clients on Whole30. If you follow my blog, you know I’m passionate about it and you know I live a Whole9 lifestyle. However, I’m fully aware that not everyone is interested in that. We will work with YOUR needs, goals and wants. It’s about you, not about me.

That’s the gist of it! If any of this sounds appealing to you, contact me and we can start with a FREE health history evaluation. We’ll meet for coffee, discuss your concerns and hopes, and figure out if this program is right for you.

You can contact me by email at joanna@wellnesswithjoanna.com for more information, pricing, and a health history evaluation. Introductory pricing is in effect until September 2015.

I look forward to hearing from you!

(Photo credit to the wonderful Vanessa Voth Photography. Hair and makeup by the exceptional Becky Austin of Make It Up.)

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Chorizo and Yam Soup with Rosemary Sea Salt Biscuits

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My local butcher shop sells the most amazing chorizo sausage. I pick up a pack each week and try to find something new to do with it because it is just so delicious and packed full of flavour! Tonight I used it to top my pureed soup and give it a kick. Mission accomplished.

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Chorizo and Yam Soup (with Kale Chips)

(My husband and I polished this off in one sitting with no leftovers. Double it if you are feeding more than two very hungry adults.)

Ingredients:

1 pack of chorizo sausage (about 5 links)

1 leek, chopped

1 orange bell pepper, chopped

4 cloves of garlic, peeled and smashed

4 yams, peeled and chopped

1 apple, chopped

1.5 tsp of ground sage

2 cups of beef bone broth

1 bunch of kale, washed and roughly torn

1-2 tbsp olive oil, divided

1 tbsp coconut oil

Sea salt and pepper, to taste

Directions:

1) Preheat your oven to 400 degrees.

2) Combine your chopped leek, pepper, garlic, yams, and apple in a large bowl. Toss with the olive oil, then sprinkle with the sage and a pinch of  sea salt and toss again.

3) Spread your mixture onto a lined baking sheet and roast in the oven for 30-40 minutes or until yams are soft.

4) About 15 minutes before your roasting time is up, toss your kale pieces in some olive oil and spread on a lined baking sheet in a single layer. Sprinkle with sea salt and pepper and throw in the oven for 15 minutes while your vegetables finish roasting.

5) While your vegetables are roasting, melt your coconut oil in a large frying pan over medium heat. Remove the casing from your chorizo sausage and crumble the sausage into your pan.

6) Fry the sausage until it’s cooked through and then transfer it to a serving dish.

7) When your vegetables and kale are finished roasting, remove both pans from the oven. Let the kale chips cool and then transfer to a serving dish.

8) When the vegetables have cooled, transfer them to a blender, add the beef bone broth, and puree until smooth. Pour into a large soup pot and simmer on the stove for 5-10 minutes. Alternatively, throw the roasted vegetables and bone broth into the soup pot and blend with an immersion blender until smooth.

9) Once the soup has been simmering for 5-10 minutes, ladle it into your bowls and top with kale chips and chorizo sausage. Enjoy!

Rosemary Sea Salt Biscuits

(Note: These biscuits are NOT Whole30 approved. No biscuits are!)

Ingredients:

4 large eggs, whites and yolks divided

1/2 cup coconut flour

1/4 tsp baking soda

1/2 tsp cream of tartar

3/4 tsp sea salt

1.5 tsp rosemary

4 tbsp cold grass fed butter

1 tsp raw honey (optional)

I really wanted to add some sharp raw cheese to these biscuits, but I don’t tolerate it well. If you are able to tolerate raw dairy, then I think it would be delicious in these biscuits.

Directions:

1) Preheat your oven to 400 degrees.

2) Separate your egg whites and yolks into two bowls. Beat your egg whites until they are foamy and begin to form soft peaks.

3) Add your honey to the egg yolks and mix to combine well.

3) Fold your yolks and honey into your egg whites and mix softly until combined.

4) Combine all your dry ingredients into a bowl and then cut your butter into the dry mixture, using a fork or pastry cutter until it is crumbled.

5) Gently combine your egg and honey mixture with your dry ingredients until mixed well. Wait a few minutes for the coconut flour to absorb the excess liquid.

6) Using a large spoon or ice cream scoop, scoop your biscuits onto a lined baking sheet, leaving an inch in-between. Depending on the size of your scoop, the recipe should yield about 6-8 biscuits.

7) Bake for approximately 20 minutes. Allow to cool and then slice and enjoy with grass fed butter on top.

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Chorizo Egg Muffins

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I’m always on the hunt for quick protein fixes, especially when I get home from the gym and want to fill my belly right away. In It Starts With Food by Melissa and Dallas Hartwig, they advise to eat protein 15 minutes after a workout. I try really hard to make sure that happens and sometimes it’s difficult because I’m really not into shakes or fancy drinks. These egg muffins are perfect! You can pack them to take to the gym with you and eat cold, or pop them in the microwave for 30 seconds when you get home. There are all kinds of variations you could do with these: ground beef and salsa, bacon and veggies, ham and raw cheese, etc.

Ingredients:

-10 eggs

=3 chorizo sausage links

=1 tbsp coconut oil

-1 red bell pepper, diced

-half of a leek, diced

-1 small yam, diced

Directions:

1) Preheat your oven to 350 degrees.

2) Melt the coconut oil in a large pan over medium heat.

3) Remove the casing from the chorizo sausage and crumble into the pan. Fry until cooked through.

4) Add your veggies to the sausage in the pan and fry for 2-3 minutes, and then remove your sausage and veggies from the pan and let cool. (If you cook them too long they will become mushy when baking in the oven.)

5) Crack the eggs into a large bowl and whisk them until well blended.

6) Add in your sausage and veggies and mix well.

7) Pour into a lined or well greased muffin tin and bake for 20-30 minutes, or until a toothpick inserted into the middle of a muffin comes out clean and dry. This recipe yielded 15 muffins.

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Brussels Sprouts Breakfast Skillet

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A few years ago I would have never imagined eating brussels sprouts for breakfast. When I adopted the grain free, sugar free, dairy free lifestyle, one of my biggest struggles was figuring out what to eat for breakfast. I got sick of scrambled eggs pretty quickly and so started combining meat and veggies and now breakfast has become my favourite meal. I love starting off the day with a full stomach and tons of energy.

I use ground pork for this recipe because it’s relatively cheap. Our family only buys pastured, hormone free, antibiotic free, and humanely raised meats and that really adds up over time and makes a huge dent in our budget. Pork is a cheaper option than chicken, beef or turkey and works well for a meal like this.

As for the brussels sprouts…just try it! My kids won’t touch them on their own, but they’ll gobble them up mixed into this skillet without even noticing. Victory!

This recipe is enough for 3 breakfast meals for myself, or you can stretch it farther by adding 2 eggs to each portion.

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Ingredients:

1-2 tbsp of coconut oil

1 lb ground pork (pastured, hormone and antibiotic free, humanely treated)

1 large yam (or 2 smaller yams), diced

10 brussels sprouts, quartered

1 large apple, diced

2 bell peppers, diced

1 bunch kale, roughly torn into bite size pieces (stems removed)

1-2 tbsp of rosemary

1-2 tbsp of sage

Sea salt to taste

Directions:

1) Heat the coconut oil in a large pan over medium.

2) Crumble your ground pork into the pan and season with sage and rosemary. Sprinkle with salt.

3) Once the pork begins to brown, add the diced yams and brussels sprouts. Mix to combine and continue cooking until yams being to soften to your liking, about 10 minutes.

4) Add your diced apple and peppers. Mix to combine and continue to cook for another 3-5 minutes.

5) Lastly, add your torn kale. Mix to combine, fry for approximately 3 minutes, and then serve and enjoy.

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Potato Soup with Kale and Italian Sausage

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All of a sudden winter has hit us here in Vancouver. It’s been beautifully sunny and absolutely chilly and we are loving it! We’ve spent hours outside each day soaking up the sunshine and everyone’s mood has been lifted.

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The fresh cold air makes me crave hot soup, and so that plus the fact that kale was on sale at our local market had me coming up with this for dinner last night. This made quite a large pot, probably enough for about 6 bowls.

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Ingredients:

-6 slices of nitrate free, sugar free bacon

-4 cloves of garlic, peeled and smashed

-1 leek, white and light green parts only, chopped

-2 celery stalks, chopped

-4 medium sized potatoes, peeled and chopped (I used red potatoes but any kind will do)

-3 potatoes, diced into bite size pieces (I prefer to leave the peel on for this part)

-6 sausage links, Italian flavoured or chorizo (I did a mix)

-2 large red bell peppers, diced

-2 bunches of kale, stems removed and roughly torn or chopped

-fresh chives, chopped

-4 cups chicken broth

-1 cup water

-salt and pepper to taste

Instructions:

1) Fry the bacon in a large soup pot over medium heat. (Put the bacon in your cold soup pot and then turn on the heat to medium to get the most fat rendered out of your bacon – thanks Cherie for that tip!)

2) Once the bacon is cooked, remove it and set it to the side. Remove all but 1-2 tbsp of the bacon fat. (Save that removed bacon fat in a jar for another day…it’s gold.)

3) Fry your garlic, leek and celery in the pot with the 1-2 tbsp bacon fat until it smells wonderful, about 2-4 minutes.

4) Add in your 4 peeled and chopped potatoes and fry for another few minutes.

5) Pour in your chicken broth and water. Bring to a boil and then simmer for 10 or so minutes, until potatoes are soft.

6) While your potatoes are cooking, heat a large pan over medium heat. Remove the sausage casing and crumble the meat into the pan. Cook until there is no longer any pink.

7) When the potatoes are soft, puree the whole pot of broth, potatoes, garlic, leeks and celery. Use a hand held immersion blender or remove the mixture and blend it in a Vitamix and then return it to the pot.

8) Add the rest of the potatoes and the cooked sausage. Bring to a boil and reduce to simmer for 10 minutes or until the diced potatoes begin to soften.

9) Add your chopped kale and diced red pepper and simmer for 3-5 minutes.

10) Ladle the soup into bowls and serve topped with chives and bacon.

Enjoy!

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A Healthful Thanksgiving – From My Family to Yours

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That has to be one of the best episodes of Friends, am I right?

My family celebrated Canadian Thanksgiving a week early this year, much to the delight of my turkey loving self. One of the great things about celebrating with my family is that we are all focusing on living healthy, balanced lifestyles, which makes family dinners fun, easy and no one is needing maternity pants.

I want to eliminate your excuses for hopping off the healthy bandwagon around holidays, so here’s the run down of what we ate and a few other recipes that I would like to try next year or some that I think sound delicious. I can’t do the grocery shopping or cooking for you, but these clickable links should save you some time.

As I have explained in previous posts, when it comes to holidays or special occasions, I don’t eat strictly Whole30 or Paleo. Read here about how I found that balance. Basically, pass the pumpkin pie and whipped cream please!

Appetizers:

Bacon Wrapped Asparagus Bundles

Bacon Wrapped Date Salad

Pumpkin Soup with Apple and Spices

Main:

Turkey

Stuffing

Sides:

Maple Bacon Pecan Roasted Butternut Squash (My favourite!)

Garlic Cauliflower Mashed Potatoes

Braised Root Veggies 

Roasted Cranberry Walnut Brussel Sprouts

Cranberry Sauce

We also had some very definite non-paleo perogies, because we’re Ukrainian, and because they’re delicious. There are some things you just don’t mess with. Amen.

Dessert:

We enjoyed a fresh baked pumpkin pie from a local farm, but when I searched online, tons of recipes for healthy pumpkin pie came up. Next year I would like to try something like this one.

Pumpkin Pie

Happy Thanksgiving to all of you. I hope you enjoy some time giving thanks with loved ones!

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Whole 30 – Week 5 – Meal Plan

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Only two more days! Congratulations to everyone who has held on this far. Now the most important part is coming next: Life After Whole30. Don’t mess this up! Carefully re-introduce foods in the proper manner. You’ve worked hard so please don’t throw it all away now.

Breakfast:

Sausage Egg Cups

Spicy Breakfast Stew (I’m sure by now you guys have become accustomed to eating weird stuff for breakfast!)

Meat Crust Quiche

Dinner:

Beef Pot Roast

Baked Garlic Mushroom Chicken

Grilled Flank Steak with Cilantro Balsamic Marinade

Spicy Shrimp Butternut Squash “Rice” with Tomatoes

Italian Chopped Salad

Hawaiian Turkey Burgers

Crockpot Pulled Pork Chili

Previously:

Week 1

Week 2

Week 3

Week 4

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Whole 30 – Week 4 – Meal Plan

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Breakfast:

Zucchini Fritters

Potatoes O’Brien

Sweet Potato Quiche

Dinner:

Spicy Sausage and Potato Soup (Add more veggies!)

Paleo Butter Chicken (Skip the Naan…sorry guys. Use cauliflower rice instead.)

Slow Cooker Roast Chicken and Gravy

Slow Cooker Sausage Stuffed Peppers  

Spicy Pineapple Chili (This is one of my favourite recipes to double or triple and freeze.)

Lemon Pepper Spaghetti Squash with Scallops and Kale

Salmon with Avocado Salsa

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Bacon Wrapped Date Salad

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I’ve got this really great friend. In the past year or so, I’ve watched her completely dive in to a healthy lifestyle for her and her family. She’s a busy super mom who runs an in-home daycare and yet she’s managed to build a healthy lifestyle through working out (often including her kids and husband) and healthy eating. We’re big food nerds and so we often send each other picture messages of what we’re eating. (Don’t judge me. I seriously LOVE FOOD.) The other day she sent me a picture of her lunch: a salad with bacon wrapped dates on top. I drooled a little, and then got to work making my own version. I came up with this, and now I kinda wanna eat this every day for the rest of my life.

Ingredients:

-8 dates

-4 pieces of sugar free, nitrate free, pastured bacon

-2 cups spinach

-1/4 red onion, diced

-1 nectarine, diced

-1/2 tomato, diced

-1/2 jalapeño, seeded and diced

-1/2 cucumber, diced

Instructions:

1) Preheat your oven to 400 degrees fahrenheit.

2) Using a small, sharp knife, carefully slit a hole in each date and remove the pit.

3) Cut your bacon slices in half so you have 8 pieces, each a couple of inches long.

4) Tightly wind a piece of bacon around each date and secure it by piercing all the way through with a toothpick.

5) Place the bacon wrapped dates on a baking sheet lined with parchment paper and bake in preheated oven for 20-30 minutes or until bacon is cooked to your liking.

6) Once cooked, remove from the oven and gently pat dry each bacon wrapped date. Set them aside to cool.

7) Place your spinach on a large plate or in a large bowl and throw all your vegetable toppings and nectarine on top. Add your bacon wrapped dates and enjoy!

Eat outside as often as you can. Food just tastes better outside.

Eat outside as often as you can. Food just tastes better outside.

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Whole 30 Meal Plan – Week 3

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Week 3! Finally in the second half of Whole30 where everything starts feeling gooooooood. I can’t believe that I can wake up now and actually function without coffee. I definitely still miss the taste, but I’m so glad that I’m not relying on it.

What do you find the most challenging about Whole30? For me it’s definitely the social functions. I hate being the odd one out, not eating yummy treats at a ladies night or dinner get together. I also hate turning down food that has been cooked for me by someone who loves me. A friend of mine had me over last night and baked a wonderful looking gluten free peanut butter pie and I felt awful for turning it down. I REALLY hate being thought of as the girl who is always on a “diet”. That’s not at all who I am, but when you give the 30 second Whole30 run down to someone, it can certainly come across that way.

However, with all that being said, I’ve found that most of those people at those social functions eventually come to me later wanting more information about Whole30. I’ve seen a lot of them change their lifestyle around completely, and then it’s all worth it, right? We’re spreading the Good Food Word. Plus, no hangover, no food baby, and no extra toilet time.

Here’s what I’m eating this week.

Breakfast:

Paleo Sausage Egg “McMuffin”

Baked Yam and Brussel Sprout Hash

Sweet and Savoury Quiche 

Dinner:

Easy Paleo Pot Roast

Roasted Nectarine Salsa on Wild Salmon

Healthy Braised Pulled Pork

Vegetable and Mango Curry With Basil-Ginger Quinoa (Use cauliflower rice instead of quinoa, chicken instead of chickpeas, and coconut aminos instead of soy sauce.)

Cabbage Rolls

Sweet Potato Soup with Bacon

Bacon Chorizo Chipotle Smothered Meatloaf (I always skip the almond flour here and have no problem, but it IS approved to use on Whole30 for this recipe if you wish to use it.)