Naturopath in Burnaby and Virtual Care Across BC | Dr. Mélanie DesChâtelets, ND

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Sweet or Savory Flourless “Crepes”

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Sweet or Savory Flourless “Crepes”

Course dinner, lunch
Cuisine Under 30 Minutes

Ingredients

  • Batter Ingredients:
  • 6 large eggs
  • 3 T. half and half
  • 2 T. extra virgin olive oil
  • Non-stick cooking spray
  • Fillings: as pictured
  • Savory:
  • 6 oz. goat cheese
  • 12 grape tomatoes sliced
  • 6 oz. white mushrooms sliced and sautéed
  • 2 T. fresh basil chopped
  • 3 T. sliced green onion green part only
  • Sea salt and black pepper to taste
  • Sweet:
  • 6 oz. fresh strawberries hulled and sliced
  • 1 pint heavy whipping cream*
  • 1-2 T. real maple syrup
  • 1 c. balsamic vinegar

Instructions

  1. * Directions for maple whipped cream and balsamic glaze are included below.
  2. Combine eggs, half and half, and olive oil in a large bowl and whisk until smooth. If desired, season batter with savory or sweet ingredients as described above.
  3. Lightly spray a 10” non-stick skillet with non-stick cooking spray and set over medium-low heat. (You may want to adjust heat up slightly to just below medium).
  4. Pour ¼ cup of egg batter into pre-heated skillet and swirl pan to evenly coat the bottom with a thin layer. If any holes appear, add a little more batter to fill. Cover pan and cook until egg batter begins to set, approximately 2-3 minutes. Do not overcook.
  5. Once set, gently loosen the edges with a silicon spatula and flip the crepe, being careful to not break or tear it in the process. Cook for one minute more and remove crepe from pan. Repeat with remaining batter.
  6. Place desired filling ingredients in the center of each crepe and fold over both sides to cover. Serve immediately and enjoy!
  7. To Make Maple Whipped Cream:
  8. In a large glass bowl, blend 1 pint of heavy whipping cream with a hand or immersion blender until it doubles in size and changes texture. Then, drizzle maple syrup into the bowl and continue blending until the mixture is light and fluffy. Set aside.
  9. To Make the Balsamic Glaze:
  10. Heat 1 cup of good balsamic vinegar over medium-high heat until it begins to boil. Reduce heat and simmer until the liquid is reduced to about 1/3 of its original volume, stirring continually. When the liquid becomes thick and syrupy, it is ready to use. Cool slightly before using.

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Chicken Marsala Soup

 

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Chicken Marsala Soup

Course Soup
Cuisine Under 30 Minutes

Ingredients

  • 3 T. extra virgin olive oil
  • 8 oz. white mushrooms sliced
  • Sea salt and black pepper to taste
  • 4 green onions ends removed and chopped thin, white and green parts separated
  • 2/3 c. dry Marsala wine
  • 6 c. chicken stock preferably organic
  • 3 c. rotisserie chicken shredded

Instructions

  1. Heat a heavy soup pot or Dutch oven over medium-high heat. Add olive oil and mushrooms and cook, while stirring occasionally, until mushrooms start to release their juices, approximately 6-7 minutes. Season with salt and pepper, to taste.
  2. Add white parts of onion to pan and cook for 1-2 minutes, stirring once or twice.
  3. Increase heat to high and add the Marsala wine. Cook until wine has reduced to 1/3 of its volume, approximately 4-5 minutes.
  4. Add chicken stock and shredded chicken and bring to a boil. Reduce heat to just below medium. Simmer until heated through, approximately 4-5 minutes.
  5. Remove from heat and ladle into individual soup bowls. Garnish with green parts of onion and serve immediately.

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Savory Butternut Squash “Noodles”

 

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Savory Butternut Squash “Noodles”

Course lunch
Cuisine Under 30 Minutes

Ingredients

  • 2 T. extra virgin olive oil
  • 4 c. pre-packaged butternut squash “noodles”
  • 3 T. unsalted butter
  • 1½ T. fresh sage chopped
  • 2 t. ground cinnamon
  • Sea salt and freshly ground black pepper to taste.

Instructions

  1. Heat olive oil in a large skillet over medium heat. Add butternut squash noodles and cook for 4-5 minutes, turning frequently to ensure they cook evenly. When noodles are slightly softened, remove from pan and set aside. Keep warm.
  2. Add butter to pan and heat until melted. Stir in chopped sage and cinnamon and cook until fragrant, approximately 2-3 minutes, stirring frequently.
  3. Return butternut squash noodles to pan and toss to coat in sage butter mixture. Remove from heat and season with salt and pepper, to taste.
  4. Serve immediately with your favorite entrée or as a light main course.

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Green Bean Salad with Tomatoes & Feta

 

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Green Bean Salad with Tomatoes & Feta

Course Salad
Cuisine Under 30 Minutes

Ingredients

  • 1½ lbs. fresh green beans tips removed and cut in half
  • 1 pint grape tomatoes washed and cut in half
  • 1 T. fresh basil leaves finely chopped
  • 1 T. fresh parsley leaves finely chopped
  • 3 T. extra virgin olive oil
  • 2 T. sherry vinegar
  • Sea salt and black pepper to taste
  • 1 c. Feta cheese crumbled

Instructions

  1. Over high heat, bring a large pot of salted water to a boil. Add green beans and cook until crisp tender, approximately 3-4 minutes. Drain the green beans and then transfer to a large bowl of ice water to prevent further cooking.
  2. Remove green beans from the ice bath and pat dry before adding to a large glass or other non-reactive bowl. Add the tomatoes, basil, parsley, olive oil, and vinegar to the bowl and toss to combine. Season with salt and pepper, to taste.
  3. Gently fold in crumbled Feta cheese and serve immediately. Salad can also be chilled and served cold.

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Chicken Fajita Wraps with Creamy Cilantro-Lime Sauce

 

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Chicken Fajita Wraps with Creamy Cilantro-Lime Sauce

Course dinner, lunch
Cuisine Under 30 Minutes

Ingredients

Homemade Fajita Seasoning:

  • 3 T. chili powder
  • 1½ T. smoked paprika
  • 2 t. onion powder
  • 2 t. garlic powder
  • 2 t. ground cumin
  • ½ t. cayenne pepper
  • 1 t. dried oregano
  • 2 t. sea salt
  • 1 c. plain full-fat Greek yogurt

Cilantro-Lime Sauce:

  • 1 T. homemade fajita seasoning
  • 1 clove garlic peeled and finely minced
  • 2 T. fresh cilantro finely chopped
  • 2 T. fresh lime juice
  • Salt and pepper to taste

Fajitas:

  • 2 T. extra virgin olive oil
  • 1 red bell pepper sliced thin
  • 1 green bell pepper sliced thin
  • 1 yellow bell pepper sliced thin
  • 1 orange pepper sliced thin
  • ½ small red onion sliced thin
  • 1 T. balsamic vinegar
  • Salt and pepper to taste
  • 3 c. rotisserie chicken shredded
  • 2-3 T. homemade fajita seasoning
  • ¼ c. chicken stock preferably organic
  • ¼ c. fresh cilantro roughly chopped
  • 3 green onions green parts only, sliced
  • 2 T. fresh lime juice
  • 1 head Romaine lettuce washed and separated into individual leaves

Instructions

  1. Prepare the fajita seasoning by combining all ingredients in a small bowl and stirring until thoroughly blended. Store any excess in an airtight container for later use.
  2. Prepare the cilantro-lime sauce by thoroughly combining all ingredients in a medium glass or other non-reactive bowl. Cover and place in the refrigerator until ready to use.
  3. Heat the olive oil in a large skillet over medium-high heat. Add the bell peppers, onion, and balsamic vinegar to the skillet and season with salt and pepper, to taste. Cook for 10-12 minutes or until the onions and peppers are crisp tender.
  4. Add the shredded rotisserie chicken, fajita seasoning, and chicken stock to the skillet and stir to combine. Cook until heated through and excess liquid is gone, approximately 3-4 minutes. Season with additional salt or fajita seasoning, if desired.
  5. Remove skillet from heat and stir in the cilantro, green onions, and fresh lime juice. To serve, spoon mixture onto individual Romaine lettuce leaves and top with a drizzle of cilantro-lime sauce. Enjoy!