Recipe: Immunity Bomb Smoothie

Boost Your Immunity with the Ultimate "Immunity Bomb" Smoothie.

In today's fast-paced world, maintaining a strong immune system is more important than ever. A well-balanced diet rich in vitamins and antioxidants can play a crucial role in supporting our body's natural defenses. One delicious and nutritious way to give your immune system a powerful boost is through the "Immunity Bomb" smoothie. Packed with a variety of immune-boosting ingredients, this smoothie is not only tasty but also a fantastic way to fortify your body.

Immunity Bomb Smoothie

Servings: 2-3

Ingredients:

• 2 oranges

• 2 bananas

• 1 cup frozen mango

• 1 teaspoon grated fresh ginger or 1/2 teaspoon dried ground ginger

• 1 tablespoon lemon juice (about 1/2 a small lemon)

• 1 tablespoon honey

• 1 cup almond milk (or milk of your choice)

Instructions:

1. Prepare the Ingredients: Start by peeling the oranges and bananas then load Up the Blender: Place the peeled oranges and bananas into a high-speed blender. Add the frozen mango chunks. Grate a teaspoon of fresh ginger or add half a teaspoon of dried ground ginger to the mix. Squeeze the juice of half a small lemon into the blender. Drizzle in a tablespoon of honey, and pour in a cup of almond milk or your milk of choice. Adjust by adding more milk if needed, creating the ideal balance of creaminess.

2. Blend to Perfection: Secure the blender lid and blitz until the ingredients transform into a smooth and creamy elixir.

In just a few simple steps, you've created a refreshing and immunity-boosting drink that's ready to take your wellness journey to new heights. The Immunity Bomb smoothie is not just a drink; it's a celebration of flavours and a commitment to your health. So, blend up a batch, sip your way to vitality, and let the zing of this vibrant smoothie become a staple in your daily routine. Cheers to a healthier, zestier you!

Recipe: Slow Cooker Beef Stew

Indulge in Cozy Comfort: Unlocking the Magic of Slow Cooker Beef Stew

As the temperatures drop, there's no better way to embrace the season than with a bowl of hearty slow cooker beef stew. In this blog post, we'll explore the art of slow cooking and share a mouthwatering recipe that promises both convenience and deliciousness. Get ready to elevate your comfort food game and create a culinary experience that's perfect for chilly nights and laid-back weekends.

Why Slow Cooker Beef Stew?

Discover the secret to unlocking the full potential of your slow cooker – transforming tough cuts of beef into succulent, flavorful perfection. With minimal effort, you can achieve a rich, savory stew that tantalizes the taste buds. Dive into the convenience of set-it-and-forget-it cooking, allowing you to enjoy a warm, satisfying meal without the fuss.

The key ingredients that elevate this slow cooker beef stew to culinary masterpiece status include:

• Quality Beef Chuck: This cut is well-marbled and, when slow-cooked, becomes fork-tender, infusing the stew with rich flavor.

• Flavourful Broth: A good-quality broth enhances the overall depth and savoury character of the dish.

• Red Wine: For an extra layer of complexity. Ust it to deglaze the pan after browning the beef. This step contributes a nuanced richness to the stew.

• Aromatics - Onion and Garlic: These aromatic ingredients provide a flavourful base.

• Root Vegetables - Carrots and Potatoes: Add sweetness and heartiness. These vegetables not only contribute flavour but also absorb the savory essence of the stew.

• Celery: Add celery stalks for a mild, herbal note that complements the other ingredients.

• Frozen Peas: Add a burst of color and freshness. This maintains their vibrant green colour and ensures a pop of sweetness in every bite.

• Herbs - Bay Leaves, and Thyme: Enhance the stew's aroma and flavour . These herbs contribute a fragrant and earthy dimension to the dish.

• Tomato Paste/Puree: Intensify the richness and deepen the color of the stew. This adds a subtle tangy element that balances the savory flavorus.

Final Touch and Serving Suggestions:

• Garnish with Fresh Herbs: Just before serving, sprinkle a handful of fresh chopped parsley or thyme over the stew. This adds a burst of color and a pop of freshness.

• Crusty Bread, Biscuits, or Dinner Rolls: The bread is perfect for soaking up the flavourful broth.

• Creamy Mashed Potatoes: For an extra layer of comfort, spoon the slow cooker beef stew over a bed of creamy mashed potatoes.

• Side Salad: Balance the richness of the stew with a simple side salad. A light vinaigrette or lemon-based dressing can provide a refreshing contrast to the hearty main course.

• Wine Pairing: If you've used red wine in your stew, consider serving the same wine alongside the meal. A robust red wine, like a Cabernet Sauvignon or Merlot, complements the savoury flavours of the beef.

Embrace the warmth and comfort of the season with this ultimate slow cooker beef stew recipe. Perfect for busy schedules and lazy weekends, this dish is a celebration of simplicity and flavour – your taste buds will thank you!

Slow Cooker Beef Stew

Prep Time 20 minutes
Cook Time 8 hours
Total Time 8 hours 20 minutes
Servings: 6

Ingredients

1.5 kg (3.3 lbs) stewing beef (about 1 inch cubes)
1/4 cup flour for the beef
1/4 cup olive oil 
4 carrots, peeled sliced into ½ inch rounds
4 celery stalks, diced
1 medium onion, diced
5 small russet potatoes, peeled and diced into 1/2 inch cubes
3-4 garlic cloves, minced
1 cup red wine (if you drink it you can cook with it)
2 tbsp worcestershire
1 cup tomato puree
4 cups reduced sodium beef stock
1 handful fresh thyme
2 bay leaves
1/2 tsp black pepper
2 cups frozen peas (optional)

For the roux
1/4 cup butter
1/4 cup AP flour

Instructions

• In a large bowl add the stewing beef and ¼ cup flour, toss to coat. 

• Set your slow cooker to saute mode. If your slow cooker doesn’t have this feature, use a frying pan. Add your olive oil, beef and brown the chunks. It should only take about 2-3 minutes. Work in batches if you need, to avoid crowding the pan or slow cooker.

• Remove the beef using a slotted spoon and set aside.

• To the slow cooker or same pan,add your wine and stir and scrape all the bits from the bottom of the pan. Let that simmer for 1-2 minutes and add it to your slow cooker if using a pan. 

• Turn the slow cooker off, add all your ingredients (except the flour and butter for the roux) and mix to combine. Cover and set your it to low, for 8 hours. Alternatively, you can set it to high for 4-5 hours. 

• Make the roux by adding the flour and butter to a small pot and cook on low, whisking continuously until smooth, this should take about 3-4 minutes. 

• During the last 30 minutes of cook time add the roux and frozen peas to your slow cooker, stir, cover and let it continue to cook until it’s complete the cooking time.

• Top with fresh parsley and serve with fresh crusty bread or  homemade biscuits.

Recipe: Crunchy Pumpkin Spice Granola

Savor the Season with Crunchy Pumpkin Spice Granola!
As the leaves change colors and the crisp autumn air settles in, it's time to indulge in the warm and inviting flavours of the season. Kitchen Confession presents our newest creation: Crunchy Pumpkin Spice Granola.
This delightful blend is crafted with care, combining wholesome oats, crunchy nuts, and a perfect balance of seasonal spices. Each bite takes you on a sensory journey, combining the comforting taste of pumpkin with the familiar warmth of cinnamon, nutmeg, and cloves.
Fall in love all over again with pumpkins as this delicious granola infuses the essence of the season into your breakfast routine. Whether topping your yogurt, sprinkling over a warm bowl of oatmeal, or simply enjoying it by the handful, this granola adds a delightful, autumnal crunch to every bite.
Not only does our Crunchy Pumpkin Spice Granola taste incredible, but it also boasts a list of nutritious ingredients. Packed with fiber, protein, and natural sweetness, this granola embodies the perfect balance between indulgence and health.
So, step into the autumn spirit and let our Crunchy Pumpkin Spice Granola awaken your taste buds. Experience the magic of the season as every mouthful transports you to cozy fireside chats, vibrant foliage, and the simple joy of cooler days. It's time to celebrate fall with a delectable blend that captures the very essence of this enchanting time of year.

Crunchy Pumpkin Spice Granola

Prep Time 5 minutes
Cook Time 20-30 minutes
Total Time 35 minutes

Ingredients

3 cups old fashioned oats
1/2 cup milled flaxseed
1/2 cup sliced almonds
1/2 cup chopped pecans
1/3 cup pumpkin seeds
2 teaspoons pumpkin pie spice
1/2 teaspoon salt
1/3 cup honey
1/3 cup maple syrup
1/2 cup pumpkin puree
1/4 cup coconut or avocado oil
2 teaspoons vanilla
1 cup dried blueberries

Instructions

• Preheat the oven to 350 degrees F and line a baking sheet with parchment paper.

• In a large bowl combine the oats, flaxseed, almonds, pecans, pumpkin seeds, pumpkin pie spice and salt.

• In another bowl combine the honey, maple syrup, pumpkin puree, oil, and vanilla. 

• Add the wet mixture to the dry mixture and stir to combine until everything is coated. Spread onto the prepared baking sheet in an even layer and bake for 20 to 30 minutes stirring halfway through the cook time until golden around the edges. Let cool completely on the pan before breaking up and stir in dried fruit. Store in a container at room temperature for up to 2 weeks.

Rant: 5 Delicious and Satisfying Plant-Based Meals

What are some of the benefits of incorporating more plant-based meals into your diet?

Incorporating more plant-based meals into your diet can have numerous health benefits, including a lower risk of heart disease, and diabetes. Plant-based diets are also typically higher in fiber, which can help with digestion and satiety, and they can be more environmentally sustainable than meat-based diets.

I've been on a mission to incorporate more plant-forward meals into my diet and today, I'm going to share with you some ideas for delicious and satisfying plant-based meals that you can easily whip up on any weeknight. Whether you're a seasoned vegan or just looking to eat a little more plant-based, these meals check all the boxes.

First up, let's talk about stir-fry. This is one of my go-to meals for busy weeknights because it's quick, easy, and endlessly customizable. To make a plant-based stir-fry, start by sautéing some garlic, ginger, and vegetables of your choice in a wok or large skillet. I like to use a mix of bell peppers, onions, broccoli, and snap peas, but you can use whatever veggies you have on hand. Once the veggies are tender-crisp, add in some tofu or tempeh for protein, and your choice of sauce. I like to use a combination of soy sauce, hoisin sauce, and chili garlic sauce. Serve over rice or noodles, and you've got a delicious plant-based meal in under 30 minutes. If you do not like tofu and want to get a healthy portion of protein an alternative I use are edamame and maybe even sprinkle hemp seeds at the very end before mixing or serve over cooked quinoa.

What about tacos? I would imagine lots of pant-based options using tacos. What are some of the best plant-based taco toppings?

Who doesn't love tacos? And you are correct, the great thing about tacos is that they're easily adaptable to a plant-based diet. Some of the best plant-based taco toppings include avocado, salsa, diced tomatoes, shredded lettuce or cabbage, chopped cilantro (if you like that if not I substitute with parsley), and lime juice. Other options could be pickled onions, jalapeños, or vegan sour cream.

For plant-based tacos, start by sautéing some onion and garlic in a skillet. Then, add in some crumbled tofu or tempeh and your choice of taco seasoning. Cook until the tofu or tempeh is heated through and coated in the seasoning. Serve in tortillas with your favourite taco toppings, like avocado, salsa, cilantro, and lime.

Can salads be filling enough to be a main course? What are some ingredients that can make a salad more substantial?

Another great weeknight meal is a hearty salad. Don't think of salads as just a side dish - with the right ingredients, they can be a satisfying and filling main course. Start with a bed of greens, like spinach or kale, and add in some roasted vegetables, like sweet potatoes or beets. Then, add in some protein, like chickpeas or quinoa, and top with a flavuorful dressing, like a tahini lemon dressing or a balsamic vinaigrette. You'll be surprised at how filling and satisfying a big salad can be.

What are some of the best plant-based burger options on the market?

There are many great plant-based burger options on the market today, including Beyond Meat, Impossible Foods, and Morningstar Farms. Other options include Trader Joe's Plant-Based Burgers, Gardein Ultimate Beefless Burgers, and Dr. Praeger's Perfect Burger.

If you're looking for something a little more substantial, how about a plant-based burger? There are so many great options on the market these days, but you can also make your own at home. Try making a burger patty out of cooked quinoa, black beans, and spices. Then, top with your favorite burger toppings, like avocado, tomato, and lettuce. Serve with a side of roasted sweet potato fries, and you've got a satisfying and delicious plant-based meal.

How can you make a simple and flavourful plant-based pasta dish at home?

You can still enjoy pasta on a plant-based diet! Start by cooking your favorite pasta according to the package directions. Then, sauté some garlic, onion, and vegetables of your choice in a skillet. I like to use a mix of mushrooms, spinach, and sun-dried tomatoes. Once the veggies are cooked through, toss with the cooked pasta and a simple sauce made from olive oil, lemon juice, and red pepper flakes. Top with some fresh basil and vegan parmesan cheese, and you've got a delicious plant-based pasta dish that will have you going back to the pot for seconds.

So there you have it - five delicious and satisfying plant-based meals that are perfect for weeknight dinners. Whether you're a seasoned vegan or just looking to incorporate more plant-based meals into your diet, these meals are sure to please. By using a variety of colorful vegetables, healthy protein sources, and flavorful sauces and spices, you can create plant-based meals that are just as satisfying and delicious as their meat-based counterparts. So next time you're looking for a quick and easy weeknight meal, try out one of these plant-based options and enjoy all the health benefits that come with a more plant-forward diet.

Recipe: Butternut Squash and Kale Cavatelli

It’s spring but someone forgot to remind Mother Nature of the temperature change. Even though it’s a little less like spring outside it doesn’t stop me from craving the light bright meals that remind me of the season. One dish that's perfect for this time of year is Butternut Squash and Kale Cavatelli. This pasta dish is packed with healthy veggies and comforting tiny pasta. If you still need a reason to try this recipe here are a few more reasons as to why you should give this recipe a try:

• Butternut Squash is a Nutritional Powerhouse

• Butternut squash is a great source of fiber, vitamins A and C, and potassium. Not only does it add a sweet and nutty flavor to the dish, but it also provides important nutrients that support your overall health.

• Kale is a Superfood

• Kale is another healthy ingredient in this dish that provides a variety of health benefits. Kale is high in antioxidants, vitamin K, and iron. It's also a great source of fiber and can help support healthy digestion.

• Cavatelli is a Delicious and Versatile Pasta

• Cavatelli is a type of pasta that's perfect for this dish. Its small size and shape make it easy to combine with the other ingredients, and its chewy texture adds a great contrast to the soft butternut squash. Plus, you can easily substitute other types of pasta if you prefer.

• The Flavors of Fall

• Roasting the butternut squash adds a nutty and sweet flavor, while the kale provides a slightly bitter taste that balances out the dish. The addition of Parmesan cheese adds a salty and savory kick to the dish.

Butternut Squash and Kale Cavatelli is easy to make, packed with healthy ingredients, and puts an instant smile on your face :) Give it a try andlet me know what you think. I love hearing from you.

Butternut Squash and Kale Cavatelli

Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings 4 servings

Ingredients

• 1 medium butternut squash, deseed and cut into 1/2 inch cubes

• 2 cups firmly-packed chopped kale

• 4 unpeeled cloves garlic

• 6 tablespoons extra-virgin olive oil

• 1 tablespoon fresh minced thyme

• Salt and pepper to taste

• 1/2 cup chicken stock

• 2 tablespoons unsalted butter

• 1/4 tsp red pepper flakes

• 1 16 oz. bag (8 cups) of cavatelli, cooked according to package instructions

• 1/3 cup grated Parmesan cheese

Instructions

• Preheat oven 400F and place butternut squash in a single layer on a rimmed baking sheet, leaving room for the kale and garlic. Drizzle olive oil, thyme, and salt and pepper to taste over everything, toss to coat and roast for 25-30 minutes until squash and garlic is tender and kale is crispy. Remove skins from garlic, finely mash into a paste, and toss into butternut squash/kale.

• Divide the roasted squash and add 1/2 to a small bowl, top with chicken stock and blend into a pure using an immersion blender, set aside.

• In a large pan add butter, the remaining half roasted butternut squash, kale, garlic paste, squash puree and heat through.

• Pour in the cooked cavatelli and tossing until everything is combined and cook for 2 minutes. Remove from heat, season with additional salt and pepper is needed, mix in the parmegiano reggiano and enjoy!

Recipe: Mexican Rice

Ugh Monday’s- am I right?⁣ ⁣ Big day ahead. Planning on going into the kitchen to wash my hands, get a snack, cook up a little MEXICAN RICE for dinner, go for a walk out my back door and in through the front, wash my hands. Zoom Conference,maybe empty my dishwasher, gonna play it by ear I don’t want to burn out. ⁣ ⁣ Whatcha up to today?⁣

A bowl of freshly made Mexican Rice. The tomato gives it a gorgeous ruby colour with the diced carrots sprinkled throughout the dish

Mexican Rice

Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Serves: 8
Author: Mary Mammoliti / Kitchen Confession

INGREDIENTS

• 3 tablespoons olive oil

• 1 1/2 cups long grain white rice

• 1/2 cup diced onion

• 1 large carrot diced (approximately 1/2 cup)

• 1 teaspoon minced garlic

• 1 teaspoon taco seasoning

• 1/2 teaspoon sea salt

• 8 ounces tomato puree 

• 3 cups low-sodium chicken broth

• Cilantro or parsley for garnish optional

INSTRUCTIONS

1. Heat oil in a skillet over medium-high heat. Add rice and cook for 3 or 4 minutes stiring occasionally, until lightly golden brown. Reduce heat to medium and add the onion, carrot, and garlic. Season with taco seasoning and 1/2 teaspoon salt. Cook and stir for about 2 minutes. Add the tomato puree; cook and stir for a minute or two and then slowly stir in the chicken broth.

2. Return heat to medium-high and bring to a boil, then reduce heat to low, place a lid on the skillet and simmer for 25 minutes. Remove from heat and allow to sit for 5 minutes, covered. Remove cover, fluff with a fork, garnish with cilantro or parsley (optional) and serve.

RECIPE NOTES

Optional: Add frozen corn or peas (thawed), mushrooms, bell pepper in addition to or in place of the potato and carrot.

Rant: Coronavirus-Stock up on these pantry items

Coronavirus (COVID19) has us all thinking of stockpiling hand sanitizer, toilet paper, and our pantries. Do we have all the shelf stable items we need for two weeks? How many cans of soup are enough? Please note, this is simply a guide and not meant to panic anyone. Let this be a resource.

Q. Should we all be stockpiling food?

The short answer is NO. If tested positive or have been in contact with someone that has been infected home quarantine or self-isolation at home would be for 14 days. I would recommend having enough food for your entire family and focus on dry and canned goods that are easy to prepare.

Q. What should we stock our pantry with for 14 days?

Keep Breakfast, Lunch and Snacks simple.

FOR BREAKFAST

Stock up on oatmeal, oats, granola, cereal and other dried grains (average out 1/2 to 1 cup per person per day), nuts and dried fruit, shelf-stable nut milks or powdered milk, protein or granola bars, and coffee and/or tea, nut/seed butters, honey

FOR LUNCH/DINNER

Make double for dinner and use leftovers for lunch; to make sure you have enough for leftovers buy enough food to double the recipes.

A few examples of good canned/boxed foods to have on hand: canned beans (chickpeas, black beans, white beans), canned tomatoes (either diced or whole), cans or jars of tomato sauce and paste, cans of pumpkin or squash puree, canned soups and canned (or boxed) broths, canned coconut milk, canned fish such as anchovies, sardines and tuna. Unopened, firm tofu and tempeh will stay fresh for weeks in the fridge and jerky are also good to have around.

Dry goods like grains, such as rice, barley, quinoa, rice, bulgur, farro) pasta, beans, oats, nuts and seeds, should be your foundation. They have a long shelf life, are easy to store

Frozen vegetables such as spinach, kale, peas, corn, edamame, spinach, kale, avocado, carrots, broccoli, cauliflower, and okra are great to have on hand, since fresh vegetables can’t be kept in an emergency supply kit without spoiling. Don’t forget your frozen fruits like berries, bananas and mango. Frozen fish, particularly shrimp and proportioned vacuum packed salmon, trout can be extremely handy if you have the room for it.

SNACKS

Include granola bars, whole grain crackers, roasted chickpeas and energy bars. Popcorn kernels and paper bags (make your own microwave popcorn or stove top)

Q. Do you have a meal plan you can share?

Plan 7 days of dinner, repeat for week 2 and double the recipe and have it for lunch the next day.

1. Shrimp and Veggie stir-fry.

2. Grain Bowls: Make a big batch of whatever grain you have on hand: rice, quinoa, barley, farro, etc. Heat a can of black beans and frozen corn with a little extra virgin olive oil, chicken stock and spices (or taco seasoning)

3. Vegetables and Grains: Make a batch of quinoa or rice set aside. Sauté frozen spinach and kale with white kidney beans, in a little extra virgin olive oil, crushed red pepper and garlic.

4. Pasta and tomato sauce or I’ll take it back to my childhood with cooked pasta and a dollop of salted butter

5. Four Bean Salad: 2 cans of bean medley, tuna, oregano, parsley, pinch o thyme, vinegar, extra virgin olive oil

6. Lentil soup

7. Vegetarian Three-Bean Chili: avocado oil or olive oil, frozen corn, 1 can each of black beans, pinto beans, red kidney beans, rinsed, drained, 1 can tomato purée, 3 cups low-sodium vegetable broth, salt, ground black pepper, 1 teaspoon ground cumin, chili powder, dried oregano, 1/2 teaspoon garlic and onion powder, 1/4 teaspoon cayenne pepper. Add all ingredients to a large pot over medium-low heat and simmer for 20 minutes.
   

In conclusion, wash your hands with soap and water to the tune of Happy Birthday and sing it twice, don’t touch your face, and keep your hands to yourself. Say it don’t spray it, cover your mouth when coughing and sneezing. Elbow bump, hip bump, or tap toe to toe when greeting someone. Hugs are usually a warm welcome but can also bring some unwanted guests.

Recipe: Warm Kale Brussels Sprouts and Fennel Salad

If Kale and Brussels Sprouts had a baby and then invited Fennel over for a visit then they all hung out on this cute white plate. I would call it your next best side dish - OH WAIT! That’s exactly what this is - let me introduce you to your new FAV dish. ⁣Warm Kale Brussels Sprouts and Fennel Salad⁣ ⁣

You’re Welcome :)

Warm Kale Brussels Sprouts and Fennel Salad

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Serves: 6
Author: Mary Mammoliti | Kitchen Confession 

INGREDIENTS 

• 2 shallots, peeled and thinly sliced

• 3 tablespoons olive oil, divided 

• 1 pound brussels sprouts, trimmed and sliced thinly

• 1 bunch of kale leaves, removed from stems and thinly slice into ribbons 

• 1 bulb fresh fennel, thinly sliced 

• salt and pepper, to taste

• 1 teaspoon red pepper chili flakes

• Juice from half of a lemon

INSTRUCTIONS 

1. Hold the Brussels sprout from the stem end and thinly slice discard the stem end.

2. Heat 2 tablespoons of olive oil in a large nonstick pan over medium heat. Add the shallots and cook, stirring occasionally, until soft, 4 to 5 minutes.

3. Add the Brussels sprouts, kale and remaining tablespoon of olive oil and sauté until tender, 3 to 4 minutes.

4. Stir in the fennel and continue to cook for 2 minutes. Taste and season with salt, pepper,chili flakes, and the juice of 1/2 a lemon.

5. Transfer to a serving dish and enjoy.