Thetopdownchef

Caprese Salad with Avocado 🥑🍅:

This salad is simplicity at its best! It is one of my absolute faves in the summer time, and is a perfect way to use the final tomatoes from your garden.

Ingredients:
-tomatoes (I used a variety of kinds)
-bocconcini cheese
-fresh torn basil
-ripe avocado (optional)
-balsamic vinegar
-olive oil
-salt and pepper, to taste

-remove the stem and “core” from your tomatoes and cut into bite sized pieces (they don’t have to be perfect). Add to a large bowl.
-carefully cut your avocado in half and remove the pit. Using a knife, slice the flesh of the avocado into a grid and then spoon it out of the skin. Add to the tomatoes.
-drain the bocconcini and cut into bite sized pieces (how you cut it will depend on what size you buy). Add to the bowl.
-tear up some fresh basil and add to the bowl.
-drizzle everything with a small amount of balsamic vinegar and olive oil. Season with salt and pepper to taste.
-enjoy!

This salad is best enjoyed the same day it is made. You can cut all of the ingredients the day before but they should not be mixed with the seasonings until you are ready to eat.

It’s been a while since I’ve posted! I’ve been super busy with work and my doggo so I apologize. I hope I’ll be able to post a bit more soon. Until then, enjoy my other recipes and happy cooking!
TTDC

Zucchini Muffins:

These muffins are not only delicious and easy to make, but they are a great way to use up surplus zucchini for you garden at the end of summer!

Ingredients:
-1.5 cups flour (or GF flour blend that includes xanthan gum)
-1 tsp baking powder
-1 tsp baking soda
-1/2 tsp salt
-2 tsp cinnamon
-1/2 tsp ginger
-1/4 tsp nutmeg
-1 cup sugar
-2/3 cup oil
-2 eggs
-1 cup milk
-1 tbsp vinegar
-1 cup grated zucchini (1-2 zucchini’s)
(Makes about 12 regular muffins or 1 loaf)

-sift all of the dry ingredients (flour, baking powder, baking soda, salt, spices) in a large bowl. Set aside.
-combine the wet ingredients (sugar, oil, milk, vinegar, eggs) in another large bowl and whisk together. Set aside
-slice the zucchini in half lengthwise and using a spoon remove as much of the seedy core as possible before grating.
-add the zucchini into the dry ingredients, followed by the wet ingredients.
-stir until a smooth batter just comes together.
-scoop the batter into lined or greased muffin trays, filling about 3/4 of the way full.
-place the muffins in an oven that’s been preheated to 350•F for 15-20 minutes or until a toothpick inserted in the center comes out clean.
-remove from the oven and transfer to a cooling rack. Allow to cool completely.
-enjoy!

Store these muffins in an airtight container for up to one week on the counter or up to 3 months in the freezer.

I hope you guys enjoy this easy muffin recipe that is perfect for summer!

Vegan Radish Pesto:

Do you ever get a bunch of radishes from the farmers market and wonder why they keep the greens on? They are actually edible! Radish greens have a mild taste similar to spinach, but paired with the zing of a radish they make a great pesto.

Ingredients:
-2 cups (1 bunch) radish greens, thoroughly rinsed
-1 large radish (or 1 small clove garlic)
-1/2 cup olive oil
-1/4 cup walnuts
-1/2 lemon, juice and zest
-1 tsp sugar
-salt and pepper, to taste

-combine all of the ingredients in a food processor or blender and blend on high until almost smooth (some texture is fine).

This pesto is best used within 5 days. Store in an airtight container with plastic wrap touching the surface.

This pesto is vegan, low fodmap, gluten free, and so so easy! Use it on pasta, meats and more. Happy cooking!
TTDC

Brownie in a Mug:

You guys loved the cookie in a mug recipe I shared so much that I decided to create a brownie in a mug too! This recipe is super quick to make and so yummy (and it can made gluten free too)!

Ingredients:
-2 tbsp butter
-3 tbsp sugar
-1/4 tsp vanilla
-1/4 cup flour (or GF 1-1 flour blend)
-2 tbsp cocoa powder (Dutch process preferred)
-pinch salt
-1/4 tsp baking soda
-3 tbsp milk (or coffee)
-2 tbsp chocolate chips

-place the butter in a large mug and place in the microwave for 15 seconds or until melted.
-stir in the sugar and vanilla.
-stir in the rest of the ingredients until a smooth batter forms.
-place the mug back in the microwave and cook on high for 1 minute.
-carefully remove the mug from the microwave and allow to cool slightly.
-enjoy!

This brownie in a mug is best enjoyed right away or at least the same day.

I hope you all enjoy this simple dessert! Happy “baking”!
TTDC

Cakey Chocolate Chip Cookies:

Are you one of those people that hears “ooey-gooey” and cringes? If that’s the case, these cookies are for you! They are sweet, soft, and fluffy; not to mention super easy to make, and can be made gluten-free!

Ingredients:
-1/2 cup butter, softened
-1/3 cup brown sugar
-1/4 cup sugar
-1 egg, room temp
-1 tsp vanilla
-1.5 cups AP flour (or AP GF flour and 1/4 tsp Xanthan gum, omit if the flour blend contains it already)
-1 tbsp corn starch
-1/2 tsp baking powder
-1/4 tsp baking soda
-1/4 tsp salt
-1 cup chocolate chips
(Makes about 18 cookies)

-combine the butter and sugars in a large bowl. Mix until light and creamy (you may choose to use a stand mixer or hand mixer for this recipe).
-mix in the egg and vanilla.
-add in the flour (x-gum, if using), baking soda, baking powder, cornstarch, salt and chocolate chips.
-stir together until a dough forms (if mixing by hand, you may need to use clean hands to bring the dough together, as it will be too stiff to mix with a spoon or spatula).
-roll the mixture into ping-pong sized balls (about 2 tbsp each).
-place the balls on a lined or greased baking sheet leaving at least a 1/2” of space around each cookie, to prevent them from expanding and sticking together in the oven (do not press these cookies).
-place in an oven that has been preheated to 350•F for 8-10 minutes or until the edges or the cookies have turned golden brown.
-remove from the oven and allow the cookies to cool slightly on the tray before using a spatula to transfer them to a cooling rack.
-allow them to cool completely and then enjoy!

These cookies last in an airtight container at room temperature for about 1 week. You can also freeze them in an airtight container for up to 3 months; or freeze the dough balls, taking them out to bake as needed.

This is the type of cookie I grew up eating. Although I prefer gooey soft cookies now, these are still nostalgic for me. What about you guys? Happy baking!
TTDC

Veganism, Vegetarianism and Pescatarians:

Veganism and vegetarianism are not the same thing. Veganism or being vegan is an elimination of all animal products from the diet. This includes meat, poultry fish, shellfish, dairy, eggs, and sometimes honey and figs. Vegetarianism on the other hand, is the elimination of meat, poultry, and usually seafood and shellfish from the diet. Though, these diets can vary from person to person depending on what their beliefs are. For example, some vegans may choose to eat dairy, but remain strict on all other items (sometimes called a lacto-vegetarian; ovo-vegetarian would be the same thing but for eggs). Pescatarians are those who eat fish, shellfish, eggs and sometimes dairy, but do not eat meat or poultry.

Probably the biggest misconception about veganism is that people only do it because they feel bad for the animals. In reality, there are many different reasons that someone may limit or eliminate their intake of animal products. It’s true that some people believe that it is morally wrong to kill and eat another animal, but its also true that some people limit animal products for their health. For example, limiting red meat consumption can help reduce the risk of type 2 diabetes, coronary heart disease, stroke and certain cancers. Others view veganism/vegetarianism as a boycott of an industry they do not believe in. Industrial farming has many standard practices that are seen as inhumane towards the animals it is supposed to care for; as well, the modern farming industry has a large carbon footprint and many industrial farming practices negatively impact the environment. Some people just plain can’t eat certain animal products, due to allergies and sensitivities, and other just plain don’t like the taste (or texture)!

As you can see, there are a plethora of reasons someone might not want to animal products. Yet, this tends to be a very polarizing subject. Remember before you make judgements about one way of living or another, educate yourself on both sides. Make an informed decision on how you want to live and respect others when they do the same.
TTDC

Glazed Fruit Skewers:

These skewers are a simple, healthy and inclusive dessert. They are great for summer BBQs because they are so refreshing and you can make them ahead! I particularly like this dessert for specialty diets; its GF, vegan, paleo, and can be made low FODMAP; and I promise even the pickiest kiddos will love them!

Ingredients:
-about 2 cups of your favourite fruit, medium chunks (melon, strawberries, papaya, grapes and pineapple work particularly well)
-1 tbsp maple syrup
-1/4 tsp cinnamon
-wooden or metal skewers
(Makes 4-6 large skewers)

-stir together the cinnamon and maple in a small bowl. Set aside.
-cut your favourite fruits into large, but bite sized pieces (you may even choose to cut larger fruit into fun shapes with cookie cutters).
-stick the fruit onto skewers, alternating between each type.
-using a pastry brush, brush the maple mixture over the fruit.
-add the skewers to a platter and enjoy!

I hope you guys enjoy this simple and healthy summer desert. It was inspired by my first kitchen job. We used to make fruit cups for the café and we always tossed the fruit in a bit of maple and cinnamon before cupping them. It was one of those moments for me where I realized how much of a difference simple ingredients could enhance the taste of something. Happy cooking!
TTDC

Ketogenic diet:

Unbeknownst to many people, the Keto diet was not created as a weight loss plan. The primary group that the Keto diet was intended for was epileptics. In particular, children with severe seizures that have not responded well to medication. The keto diet reduces the amount of glutamate in the brain and enhances the synthesis of GABA, making it less likely for seizures to occur. The diet can also reduce inflammation in the brain, and inflammation due to infections that can trigger seizures.

The second group that MAY benefit from the keto diet are patients with type 2 diabetes. The keto diet can help the body to maintain glucose levels at a low, but healthy level. The lower intake of carbs in the diet can help to eliminate large spikes in blood sugar, reducing the need for insulin. However, in non-diabetics, this can cause the body to misuse insulin which in turn causes blood sugar levels to go uncontrolled, which can actually cause type 2 diabetes.

The last group that may use the keto diet are professional athletes. However, they usually use the diet under very controlled circumstances, for very short periods of time, with very specific goals in mind.

So, what is the keto diet?
There are a few different variations of this diet, but in general the ketogenic diet seeks to eliminate carbohydrates and replace them with fats and protein. This makes your body extremely efficient at burning fat for energy and can lower blood sugar and insulin levels. However, it is challenging to maintain as you must cut out most grains, legumes, fruits and vegetables, all syrups and sugars, and so on. As well, it can cause many health issues like: low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease.

I wrote this post for educational purposes, and honestly, to discourage people from using this diet for weight loss. The more I have read about this diet, the more I feel it is completely unsafe for average “healthy” people to attempt. If you are desperate to lose weight, consult a dietitian or nutritionist. And as always, consult your health care provider before starting any diet, especially restrictive.
TTDC

Crepioca:

To continue the Brazilian tapioca theme, I present Crepioca! Crepioca is like an omelet with your toast already inside. You simply add a few tbsp of tapioca starch (tapioca gum) to your egg mixture before frying and you get a delicious and carby omelet. This works really well for those suffering from gluten or grain sensitivities.

*This is how I was shown to make crepioca, I believe that some people make it with a higher ratio of starch, but I prefer this way.

Ingredients:
-2-3 tbsp tapioca starch (gum)
-2 eggs
-1 tbsp milk
-salt and pepper, to taste
-oil, for frying
-fillings, your favourite
(Makes one crepioca)

-heat a non-stick pan over high heat and add a small amount of oil.
-combine the rest of the ingredients in a small bowl and whisk together with a fork until smooth (fillings may be added at the end of cooking as well).
-pour the mixture into the heated pan. Leave alone until cooked on one side (about 2 minutes), or using a spatula, move the egg at the edges of the pan into the center and tilt the pan so the exposed part fills with liquid egg again (continue until there is little to no liquid egg).
-using a spatula, flip the crepioca and allow to cook for about 1 minute more. You can add fillings such as ham, cheese, greens, or cooked vegetables now.
-remove from the heat and using a spatula, flip one half over the other.
-enjoy!

Crepioca is best if eaten immediately after cooking, otherwise it can get a bit tough.

I hope you guys enjoy this recipe. You can find tapioca starch or tapioca gum . You can find a full instructional video on my IGTV! Happy cooking!
TTDC

Gluten-Free Diet:

Gluten is a protein found in many grains, including wheat, barley and rye. It is what gives elasticity and structure to baked goods, and is what allows products like bread to rise without collapsing. Gluten in itself is not harmful and eliminating it is not a sensible plan for weight loss. However, some people react negatively to gluten, and those people usually fall into one of these categories:

Celiac: People with celiac disease have an actual allergy to gluten. This means their immune system attacks the gluten, as well as the lining of the gut. People who are celiac should completely avoid gluten. It is similar to an allergy to peanuts or shellfish, and should be taken just as seriously. People with celiac disease often experience: digestive discomfort, tissue damage in the small intestines, bloating, diarrhea, constipation, headaches, fatigue, skin rashes, depression, unexplained weight loss, insomnia, and anemia.

Gluten intolerance or gluten sensitivity: People with a gluten intolerance or sensitivity often do not test positive for celiac disease, but can suffer many similar symptoms. A major difference between intolerance/sensitive people and celiacs is that those who are not celiac may still be able to eat gluten in small doses without a major flare up of symptoms. However, that does not mean that gluten is not still adversely affecting them internally. Symptoms of a gluten intolerance or sensitivity include diarrhea, stomach pain, tiredness, bloating, depression, headaches and inflammation.

There are not many reliable tests for issues with gluten. The best way to see if your symptoms are caused by gluten is following an elimination diet. This involves cutting out gluten completely for a 6–8-week period, before reintroducing it. If your symptoms go away on the elimination, there is a good chance that you have issues with gluten. If you go back on gluten and your symptoms return or worsen that pretty much confirms it.

If you do have issues with gluten, you are not alone. There are many recourses out there to help you adjust to a gluten-free life, and I am always happy to help with recipes.
TTDC

2-Pan Chicken and Quinoa Dinner:

This recipe is inspired by my low FODMAP journey. If you read my post yesterday, you hopefully have a better understanding of how difficult gut problems can be to manage. The low FODMAP diet can be a really challenging diet to cook for, due to its elimination of common flavouring ingredients. So, I’m here to help. This 2-pan chicken dinner is quick, easy and so flavourful, anybody will love it!

Ingredients:
-1-2 chicken breasts
-1/2 lemon
-1/2 cup quinoa
-1/4 cup Kalamata olives, pitted and halved
-1/2 cup cherry tomatoes, halved
-2 large handfuls kale, torn into bite sized pieces
-1/4 cup chopped herbs (I used chive, oregano and parsley)
-1 oz feta (optional)
-salt and pepper, to taste
-oil, for frying

-combine quinoa and 1 cup of water in a small pot and bring to a boil over high heat. Reduce the heat to a simmer and cook until all of the water has evaporated.
-remove from heat and cover with a lid for about 4 minutes. Remove the lid, season with salt and pepper, fluff with a fork and set aside.
-while the quinoa is cooking, heat a large skillet (cast iron works well) over high heat and add a small amount of oil to the pan.
-season both sides of the chicken with salt and pepper and add to the hot pan.
-add the lemon to the pan cut side down.
-sear chicken until golden brown on both sides, before transferring to an oven that has been preheated to 400•F. Allow the chicken to cook until it reaches an internal temp of at least 160•F.
-remove the pan from the oven and set the chicken and lemon aside.
-add in the kale, olives and tomatoes and place the pan back in the oven until the tomatoes are slightly softened and the kale has wilted (about 5 minutes).
-remove the pan from the oven, stir in the quinoa and herbs.
-slice the chicken and serve along side the quinoa mixture. Squeeze the lemon over everything and sprinkle with crumbled feta (if using).
-enjoy!

The low FODMAP diet:

I’ve decided to do a mini series on prevalent restrictive diets; what they are, why they exist, misuse of them and misconceptions about them. Interested? Follow along. If not, ill still be posting my regular recipes in between. Think of these posts as small chances to learn a little bit more about food and how it affects us and the people around us.

FODMAPs (or fermentable oligosaccharides, disaccharides, monosaccharides and polyols), are foods that contain simple carbohydrates (sugars) that are resistant to digestion and are poorly absorbed in the small intestine. They easily absorb water, drawing liquid into the intestine and/or ferment in the gut. Some people are particularity sensitive to them, causing them digestive distress; mainly in the form of IBS. IBS or irritable bowel syndrome, causes symptoms like mixed bowel habits (diarrhea to constipation), feeling of incomplete bowel movements, mucus in stool, abdominal pain, and bloating.

The low FODMAP diet is an elimination diet in which foods that are high in FODMAPS (or gut fermentable carbs) are reduced or eliminated. This includes foods like onion, garlic, asparagus, watermelon, cabbage, apples, pears and more.

It is a fairly restrictive diet, which can be particularity stressful to individuals that don’t cook, but it can reduce the symptoms of IBS significantly! So next time you hear someone order something without onion or garlic, you can be sympathetic to the not so pretty symptoms they may be trying to avoid.

I have personally been suffering with IBS and ill tell you its not fun. This diet has been hard for me, but the relief I’ve felt is amazing. Do you suffer from any of the symptoms above? It may be IBS. If you are unsure of where to start with the low fodmap diet, I am happy to help. There are also many IBS dietitians on Instagram and IBS blogs on the internet.

Is there a diet or lifestyle you’d like to learn more about? Drop it in the comments below!
TTDC