Recipes With A Cause

Invictus – No Fear

by KitchenRebel on November 14, 2017

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This song helps and heals me in ways I can’t even begin to express. It gives me strength and inspiration. I have been knocked down, literally on the ground, and this song is what gave me the strength to get up. It’s my mantra, my prayer. This song saved my life.

Madiba put it so perfectly, so I proudly use his words to describe what this means to me.

How do we inspire ourselves to greatness when nothing less will do? How do we inspire everyone around us? I sometimes think it is by using the work of others.  When things get very bad, I find inspiration in a poem. An Aarophat poem. Just words.  But they help me to stand when all I want to do is to lay down.


Sometimes I feel the dawn just as dim as the dusk,
Up in the sky all these black clouds following us and never go by
Niggas got motive
Don’t know who to trust
Even friendly eyes disguise what they want from a bruh,

And so I try to keep my head to the heavens
Watching the ground on my paseo
Staying focused on my j-o til its k-o’ed
As days go flying
Look at the speed of time,
It’s mind blowing
One minute your grind’s going, next you’re grey and old

Seems like aint nothing in your favor
After everything you pray for folds
Like the summer turns cold
The ice covers your life
Until youre sliding off the road
And you vie for control, to put some light up in your soul
And so I thank the gods for making me unconquerable
I know the damage all this darkness will do
True it’s against all odds
Only the sharpness of your tools will walk you through,
I know its hard to do but

No matter what we gonna be right here
Thru all the wrath and all the tears
Unconquerable, we preserve
Invictus. No fear

I know I’m tired of waiting on happiness hibernating,
Praying it awaken
With a way I can break away from playing with satan
The struggle got my muscles shaking due to fatigue
And its hard for you to believe, without something to put your faith in

I’m walking with my face in a daze,
A zombie encased in a maze
Wondering where the key gon be,
It’s a lock on the pantry and I’m hungry
Plus I’m slimming in my denim jeans
I want to eat
Shit, I aint dieting
I’m dying, man
Got my brains in the frying pan
Feeling so much pain
Still I try again, like maybe this time I can breathe
But this hustle isn’t easy on my diaphragm

Though I enhance in spite of the enemy’s might,
I got to, and say fuck the world off the henny and pineapple
Under chance and its bludgeoning blow,
I learned how to while covered in blood
Still find no one to bow to

No matter what we gonna be right here
Thru all the wrath and all the tears
Unconquerable, we preserve
Invictus. No fear

I got this ice water all in my veins,
My DNA strains contain a will that wont wane,
Its real, but complain?
We still just don’t, man
We build our domain in silence
Against the going grain
Though the pain still shoots through my limbs
And rain putting mud stains on the roots of my timbs
I know its grim
But the mission is to drudge
And un soil the gems from the sludge
And we don’t budge
til we holding them
Within the harness of circumstances,
Whatever comes

We taking chances, to make advances
I’m done with these portions of misfortune
Living lives cost
Looking with the poorest distortions
A man gets but only one journey
So we gotta turn cheese
before we roll out covered on a gurney
Cause through it all I’m trying to see a dynasty
So that the family can live in the light eternally

Carrot Chips – Just two healthy ingredients

by KitchenRebel on October 20, 2014

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These carrot chips were not pretty, but boy were they yummy and addictive. AND good for you! Just carrots sprayed with coconut oil and baked until crispy.

I’ve made these twice now and they’re so morish, they disappear so quickly I can’t seem to make them fast enough. As you can see in the pic I added some salt to some of them, I also tried some with smoked paprika. They were good, but the naked carrots were so yummy nothing extra was really needed.

I need to refine this recipe. And find a better way to slice the carrots. I really wish I had a bowl of them to snack on right now.

Mushroom Chard Spaghetti in Creamy Garlic Celery Sauce (without cream)

by KitchenRebel on October 1, 2014

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This garlic celery sauce was creamy yet light, without using any cream. Using pasta water instead of cream is a great way to lighten up sauces while still keeping it creamy.  

This tasted like a restaurant meal.  

It would be a great date (or company) meal. Quick and easy to make, and sure to impress. 

So tasty no one will even notice there isn’t any meat in it.  

(Hubby said it was ‘outstanding’ and he doesn’t even like mushrooms) 


2-4 tablespoons butter
8oz mushrooms, sliced
4-6 garlic cloves, sliced or chopped
1 bunch chard, chopped 
1/2 cup celery leaves, chopped
1/4 cup parsley, chopped
1 tablespoon chives, chopped 
1-2 tablespoons cream cheese
1/4 cup parmesan cheese
4-5 tablespoons  water (from pasta) 


  1. In a large pot boil water with salt for spaghetti. Cook spaghetti very al dente (firm to the bite), it will cook for an additional 2-3 minutes in the sauce.
  2. While spaghetti is boiling, heat a large saucepan to medium hot
  3. Add butter (save one tablespoon for later) and sauté mushrooms for 2-3 minutes until they start to brown
  4. Add garlic and celery, sauté for 1- 2 minutes, until fragrant 
  5. Add cream cheese, chard.
  6. Add spaghetti, parmesan and a few tablespoons of pasta water, tablespoon butter and stir through
  7. Add more water if you’d like more sauce.
  8. Check seasoning. You probably won’t need salt because the pasta water is salty and so is parmesan. Add pepper if needed. 
  9. Turn off heat and cover for 2-3 minutes. Sauce will thicken and spaghetti will cook in sauce for a few minutes.
  10. Serve with fresh parsley and parmesan 


MC Pasta 3 update 

Bestest Easiest Sexiest Belgian Waffles

by KitchenRebel on September 28, 2014

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I LOVE waffles. In fact it’s usually by birthday meal – Waffles with Ice  cream, chocolate sauce and berries.

Belgium is one of my favourite places. Some of my all time favourite memories is having waffles in Belgium and the amazing chocolate sauce I would have with it.  Usually waffles were eaten simply dusted with powdered sugar, but I love mine with ice cream and chocolate.. OMG the chocolate sauce. Belgian chocolate of course, but I digress..

I overslept this morning and was going to make smoothies for breakfast, but as we were discussing what kind of smoothies to have, smoothies turned into scrambled eggs, then omelets, then pancakes, and before I knew it, I was getting the waffle iron out. Traditional Belgian waffles is usually made with yeast and requires some planning ahead.. but who’s got time for that! I most certainly didn’t this morning.

I didn’t have any buttermilk, and I didn’t feel like making any (Milk + Vinegar).  This recipe was so quick and easy and most importantly DELICIOUS! Crisp on the outside and soft and light on the inside. These were the best waffles I’ve made since buying a waffle iron a few months ago. (And that includes the decadent cake mix waffles!)


Hubby likes his with butter and syrup. unnamed-1

And of course I had mine with ice cream, actually gelato, and strawberries. No chocolate sauce for me this morning, but these waffles were so yummy not only did I not need or miss the chocolate sauce, but I could have eaten these waffles naked. Of course I mean nothing on the waffle, not me wearing nothing. Which co-incidentally is how I ended up after I ate these. Thats how good these waffles were! unnamed



Eat less the easy way – Just trick yourself

by KitchenRebel on September 25, 2014

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I have something to confess – Sometimes I’m totally amazed that the amount of food I now eat in a week, is often the same as what I used to eat in one day.

There was a time I could quite easily eat 3 big meals a day, snacks in between meals and still eat more if the opportunity or right snack presented itself.  Ah those days of thinking “I might as well just finish off the ice cream” or chocolate. I might as well eat it all, its almost finished and I already at this much.

And worse still, the foods I ate because I felt the need to finish them off so they wouldn’t go to waste. I rationalized that I did not want to waste food or money. I was really just treating my body like a garbage disposal.

One of my favourite and most used excuses was that I work in the food industry. I’m a chef. I have to cook and taste all day long, so I can’t be expected to eat as little as civilians. What a load of bull twaddle. I was really good at justifying my bad habits and unhappiness.

And I was unhappy. I was tired, had little energy, and one of the worst things – I woke up in the morning feeling terrible.. and I’d rush to get coffee to make me feel better.

But in a few short weeks I learned to eat less by tricking my body and appetite by doing just five simple things:

1 – Use small plates and bowls

Studies have shown that people tend to serve themselves considerably less in small plates than large plates. A 2006 study found that even nutritional experts dished themselves (and ate) more when given larger dinnerware.
We tend to fill our plates, I found that filling a small plate and even having seconds was most often still less than a full large plate of food.
Small plates worked like magic for me.

2 – Eating with smaller forks and spoons

While studies suggest using bigger utensils, I found using smaller utensils helped. It made me feel like I’m eating more, having more fork/spoonfuls of food. I eat with dessert forks and spoons. Not only are they cute, and I buy myself special single fork and spoons, it makes my meal time feel special.
I also like using the fancy plates. Treating myself like a guest and my meal like a photoshoot. Every meal is a date with myself!

3 – Enjoy every bite

Chew slowly and purposely. Savouring and enjoying every bite. I stopped inhaling my food!  I was surprised by how much longer it took me to eat. I was even more surprised by how quickly I had been eating before. They say take time to smell the flowers, slow down to appreciate beauty and the wonders of the world around you, that includes food. And food is one of the most wonderful things to me.
Every meal is a date with yourself, your body and your health. Don’t rush it.

4 – Want seconds? Take a break

I’m not one of those people who doesn’t like eating their own food. I love my food. After all I make it just the way I like it. I realized that when I want a second helping, its not because I’m still hungry, its because I just enjoyed eating the meal so much and I want more. So when I want a second helping, I get up, talk a walk around the house. Or just step out of the “food zone” away from the table, my plate and the kitchen. Sometimes I’d just walk to the bathroom. 95% of the time I would not have a second helping.

5 – Drink more water

Often when contemplating a second helping, I would just drink some water.  Its also one of the best fixes for “I really want something, but I don’t know what”

Image credit: The pic isn’t mine, I stumbled upon the pic while doing a Google search, but clicking on the pic gave “Page not found” messages. 


Cauliflower Chowder

by KitchenRebel on September 18, 2014

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I love cauliflower. I never thought I’d ever see the day I’d say that. Cauliflower has always been one of my least favourite vegetables, I hated everything about it, from the smell to the texture and taste, but cauliflower puree instead of mashed potatoes changed all of that. And since then I’ve been experimenting with all kinds of cauliflower recipes – crispy cauliflower, cauliflower ‘rice’, cauliflower fried ‘rice’, cauliflower pizza and cheesy ‘bread’ sticks, fritters, cakes, cauliflower hash and revisiting childhood cauliflower stew and curry recipes. And with all the health benefits, Cauliflower has become the new superfood in my kitchen.

This  cauliflower chowder came together from ‘nothing in the fridge’ ingredients. You know when the fridge is almost bare and you don’t want to go to the store.

Creamy and hearty, this cauliflower chowder is almost fat free, the huge pot of soup has a total of only 2-3 tablespoons of oil.  I didn’t have any olive oil or butter, so I very sparingly used my precious bottle of avocado oil.

There is no cream or dairy in this soup. Instead I made cauliflower puree, a cauliflower ‘milk’ of sorts, by blending cauliflower and a quick vegetable stock (NEVER use store bought stock) I also added a sautéed onion and bay leaf to add extra flavour to the cauliflower ‘milk’.

There are no potatoes in this chowder. And if you want to go completely starch free you can omit the corn or use your favourite vegetable. I used corn because it was all I had on hand.


1-2 celery stalks, roughly chopped
1 onion, quartered
1-2 carrots, roughly chopped (optional)
Corn cobs

1 Cauliflower
1 onion, diced
1/2 cup celery, diced
2 Bay leaves
1 cup Carrots, diced
1/2 cup Red Pepper, diced
1 garlic clove, minced
2 tablespoons flour
3 ears of corn, cut off the cob (about 1 1/2 – 2 cups) Don’t forget to scrape down sides to get ‘milky’ bits
Vegetable stock
Salt to taste
White pepper to taste (optional)


First make the stock:

  1. Preheat oven to 350
  2. While oven is heating, chop vegetables, saving any extra peels and end bits for stock
  3. Place onion, celery, carrots (or any other veg you’re using – I had 2 tomatoes from the freezer) on a baking sheet and roast for 15-20 minutes, tossing once or twice, until browned
  4. In a stock pot or large pot, add corn cobs and roasted veg. Add water (I just filled the pot) and boil for about 30 minutes VegStock


  1. Grate cauliflower using a food processor, or by hand using a cheese grater
  2.  Heat 1 tablespoon avocado or olive (or other) oil in a saucepan
  3. Add onions and bay leaves, sauté for 2-3 minutes until onions begin to soften slightly
  4. Remove bay leaves, save for using in soup
  5. Add cauliflower, cover with stock, remove from heat
  6. Using a blender, blend until smooth Cauliflower Milk


  1.  In a large pot, heat 1-2 tablespoons avocado or olive (or other) oil
  2. Add diced onion, and bay leaves, sauté for 2-3 minutes until onions are soft
  3. Add celery and carrots, sauté for 3-4 minutes until carrots start to soften
  4. Add red pepper and garlic, sauté for 1-2 minutes, until garlic is fragrant
  5. Add flour, corn and corn ‘milk’, sauté for 2-3 minutes
  6. Add cauliflower ‘milk’, check seasoning, add salt and pepper to taste
  7. Simmer for 5-8 minutes until soup is thickened

cauliflower chowder




French Chocolate Mousse

by KitchenRebel on September 18, 2014

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Chocolate Mousse was one of the very first gourmet recipes I made, the first recipe I followed that didn’t come from my mums handwritten recipe book. I think I was 15 at the time, and I thought anything with whipped egg whites was technical. Cream and chocolate were expensive ingredients we only used on special occasions. And there I was just making it for a middle of the week dinner. I felt so fancy. Melting chocolate, separating and beating eggs and then piping whipped cream on top, I had never made anything so pretty.  I was so proud of myself.

It’s been years since I made a chocolate mousse. I was feeling nostalgic and wanted to make something classic. No new version or the quicker mousse recipes I’ve sometimes used. And the farm fresh eggs I had just bought seemed like perfect excuse to make a classic French mousse.

Rich creamy velvety decadent chocolatey mousse.

Adapted from Mastering the Art of French Cooking by Julia Child


6 ounces (170g) bittersweet or semisweet chocolate, chopped
6 ounces (170g) unsalted butter, cut into small pieces
1/4 cup (60ml) dark-brewed coffee
4 large eggs, separated
2/3 cup (170g), plus 1 tablespoon sugar
2 tablespoons (30ml) dark rum
1 tablespoon (15ml) water
pinch of salt
1/2 teaspoon vanilla extract


  1. Use a double boiler, or fill a saucepan 1/3 full with hot water and set a bowl on top. Over barely simmering water, melt together chocolate, butter and coffee until smooth. Remove from heat, set aside.
  2. Fill a large bowl with ice and water, set aside.
  3. In a bowl large enough to nest securely on the saucepan of simmering water, whisk egg yolks with 2/3 cups of sugar, rum and water until mixture is thick, and light coloured like mayonnaise, about 3-5 minutes. (You can also use an electric hand mixer)
  4. Remove from heat and place the bowl of whipped egg yolks in the bowl of ice water, and beat until thick and cool
  5. Fold the chocolate mixture into the egg yolks
  6. In a large bowl, beat egg whites and salt until they hold their shape. Whip in the 1 tablespoon of sugar and continue to beat until thick and shiny, but not completely stiff, then add the vanilla
  7. Fold one third of the beaten egg whites into a the chocolate mixture, then fold in the remainder of the egg whites until just incorporated, be careful not to over mix it or the mousse will lose volume.
  8. Spoon mousse into serving bowl, or divide into individual serving dishes, and refrigerate for at least 4 hours, or until firm




Sessame Tahini Salad Dressing

by KitchenRebel on September 18, 2014

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This is such a quick and easy dressing. I usually just stir it up in a cup with a spoon.

But you can make it even more creamy if you beat the tahini and lemon juice together.  Tahini and lemon get thick when mixed together. You can add as much or little yogurt as you want. I’ve made this using all yogurt for a very creamy dressing and dip, and sometimes with mostly water for a smooth pourable light dressing.


1 tablespoon tahini
2 tablespoons lemon juice
1-2 tablespoon plain yogurt
2-5 tablespoons water
pinch of cumin
smoked paprika
salt to taste



  1. Beat (or stir) tahini and lemon juice together
  2. Beat (or stir) in yogurt, 1 tablespoon at a time. Depending on how creamy you want it.
  3. Mix in  2-4 tablespoons water, depending on how thick you want it
  4. Season with cumin, paprika, salt

Buffalo Wing Hummus

by KitchenRebel on September 17, 2014

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Buffalo Wing Hummus!  This was a big hit.

Creamy buffalo wing taste, with crunchy falafel and pita chips. Everything you love about buffalo wings – spicy creamy wing flavour with crunch. This was an unexpected treat on the mezze platter. And the first to go!

I also made cheddar chicken strips to add a cheese component to recreate the buffalo wing experience. And the chicken strips wasn’t even needed. This buffalo hummus was perfect with falafel or chips.  One of the few occasions where chicken isn’t the first to go.  Thats practically unheard of at my table.

There are a bunch of ‘secrets’ to the smoothest hummus. One very logical one is to peel the garbanzos beans. I thought of doing it, but after peeling two beans, I realized I don’t need my hummus to be THAT smooth. Ain’t nobody got time for that! And the extra fiber can only be good for you.

I played around with the order I added the ingredients. This time I beat the tahini, lemon juice and olive oil. Like you would when making mayonnaise.  I’ve never had a problem with hummus not being lush velvety and creamy .
And this hummus was so tasty and yummy, and unexpected, it disappeared in no time.

I think this is our current favorite creamy sandwich spread and dressing. without the fat and guilt.  You won’t miss the mayo and cheese. And best of all, you can overeat without feeling sick after.



1/4 cup Tahini
1/4 cup Lemon juice
2 tablespoons Olive Oil
1 can Garbanzo Beans/ Chickpeas
2-4 tablespoons Buffalo wing sauce (I used 4 tablespoons – we like it spicy)
water (options)



  1. Add tahini, lemon juice to food processor
  2. While processor is running, Add first tablespoon of olive oil very very slowly, like you would when making mayo.
  3. Scrape down sides. Turn on and while running add remaining oil
  4. Add garbanzo beans, process till smooth.
  5. Scrape down sides, process to make sure beans are smooth
  6. Beat in 2 tablespoons buffalo sauce, one tablespoon at a time
  7. Check seasoning, add more buffalo sauce to taste.
  8. Add water if its still too thick.





Cauliflower Chowder

by KitchenRebel on September 16, 2014

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This was one of those recipes that came together with ‘nothing in the fridge’, you know when you don’t have exciting ingredients on hand and don’t know what to make and you don’t want to go to the store.. I had a cauliflower, few of ears of corn and not much else in the fridge.  This cauliflower chowder immediately became a favourite

Hearty, creamy and satisfying yet light and healthy!

_MG_0018 10.55.34 AM

Oven Roasted Flowers.. Cauliflowers and their cousins

by KitchenRebel on September 13, 2014

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I couldn’t resist the beautiful yellow and purple cauliflowers at the market.

There were so many recipes I wanted to try with the pretty cauliflowers, but my carnivore is hooked on crispy roasted broccoli. The fact that he asks for broccoli and cauliflower to snack on makes me so happy, like hearing your child say they’d rather have veg than candy!  Oops, I think I just compared my husband to a child, just his eating habits though.

With so many health benefits of cauliflower and broccoli, its like eating your medicine, delicious tasty medicine.

I added some broccoli and I used my crispy smoked cauliflower recipe. I ran out of smoked paprika (I’ve been putting it on everything lately) so I used black pepper.


I think everyone loves crispy vegetables, they just don’t know it and don’t realize how much they love vegetables.. yet.


No Knead Artisan Bread

by KitchenRebel on September 12, 2014

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I love bread.  I would happily pass up a steak or lobster or any other amazing food for good bread with butter and cup of tea. Bread is 80% of the reason I like going to eat out at fancy restaurants.  Sometimes after I get bread and a drink, I don’t really care about ordering food.

Bread is one of the few things I haven’t been making from scratch.  I’ve decided its time to change that.  I thought a good place to start is the easy, no knead artisan bread recipe thats been floating around for the past few years.

No knead bread is exactly that, no need for kneading.  Simply mix ingredients together until combined. If you’re using instant yeast theres no need to proof yeast or use warm water, simply mix it all together and let the yeast do the work.  The hardest part of this recipe is planning ahead, the dough needs at least 12 hours to proof and make bread magic happen.

Once the dough is ready for baking, most recipes call for baking it in a preheated lidded pot or covered dish. Most recipes call for a cast iron or enamel pot. I used a stainless steel pot and lid. But you can use just about any oven safe dish –

  • Glass pyrex dish with lid
  • Clay baker with lid
  • Pizza stone with stainless steel bowl to cover
  • Heat proof bowl with foil to cover

You’re essentially creating an oven in your oven. This creates steam as it bakes which gives the bread a crusty exterior.  Some recipes use an uncovered baking dish and a container of water in the oven to create steam.




3 cups flour (all purpose or bread flour)
1/4 tsp instant yeast
1 1/2 teaspoons salt
1 1/2 cups water


  1. In a large mixing bowl, whisk flour, salt and yeast
  2. Add water and mix to combine to form a shaggy soft dough. This is a no knead bread so you just want to mix everything until uniformly moist, without any dry patches. Your dough will be wet and loose.
  3. Cover bowl and set aside for 12-18 hours.  I left it on the kitchen counter overnight.
  4. When you’re ready to bake – preheat oven to 450 degrees.
  5. Meanwhile, pour dough onto a floured surface and shape into a ball or oval shape (depending on shape of your baking dish or pot). Let dough sit while oven is heating.  Don’t worry if it looks like it hasn’t risen much – it will in the oven. This is called “oven spring”.
  6. When the oven has reached 450 degrees, place pot with lid in the oven and heat for 30 minutes
  7. Dust the top of loaf with a little flour and slash the top with a sharp knife to release some of the trapped gas. It also makes the top of your bread look pretty – you can slash the bread in a tic tac toe pattern, a cross, or just parallel slashes.
  8. Remove hot pot from the oven and put dough in the pot. Cover and bake for 30 minutes. After 30 minutes remove lid and bake for a further 15 minutes.
  9. Remove from oven and place on a cooling rack.

Theres just nothing like freshly baked bread out of the oven. It has to be one of the most comforting aromas to come out of your kitchen. We could not stop eating this bread. Even hubby who doesn’t like bread ate four slices!  After eating half a bread in record time, I had to remove this from sight to save us from ourselves!


There are so many options with artisan bread. I added fresh corn to the next batch.



It tasted like home – the South African cornbread, known as farm bread, I remember from my childhood.

Next time I’ll try some of my favourite Artisan bread flavours like olive or onions or cheese.  And costing just pennies to make, its so much cheaper than the $6.95 Artisan olive bread I buy at the farmers market.


Best Liver Ever – Crispy Liver with Sweet Sour Spicy Onions

by KitchenRebel on September 12, 2014

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If you like liver you will love this Crispy Liver and Sweet Sour Spicy Onion recipe. If you don’t like liver, this might make you change your mind about liver.

Fresh fruits and vegetables are full of vitamins and minerals, but their micronutrient content doesn’t always hold up to what is found in meats and organ meats – especially liver.  It’s why liver is known as natures most potent super foods.

  • An excellent source of high-quality protein
  • Contains all of the fat soluble vitamins A, D, E and K
  • Nature’s most concentrated source of vitamin A, which is rapidly depleted during periods of stress, as well as by consuming a low-fat diet
  • All the B vitamins in abundance, particularly vitamin B12
  • One of our best sources of natural folate
  • A highly usable form of iron
  • Trace elements such as copper, zinc and chromium; liver is our best source of copper
  • CoQ10, a nutrient that is especially important for cardio-vascular function
  • A good source of purines, nitrogen-containing compounds that serve as precursors for DNA and RNA

Sweet Sour Spicy Onions:


2-3 tblsp Olive oil
2 Onions, sliced
1 Jalepeno Pepper, sliced
1/2 tsp Cayenne (optional if you like it with a real spicy kick)
1/2 tsp Smoked or Sweet Paprika
6 tblsp Red wine vinegar
3 tablespoons brown sugar
juice of half lemon
Salt to taste


  1. Heat olive oil in pan till medium hot
  2. Add onions and sauté for 3-4 minutes until onions begin to soften
  3. Add jalapeño pepper
  4. Sauté for 5-6 minutes until onions start to brown
  5. Add paprika, and cayenne pepper (if using), add 1/2 teaspoon salt, saut̩ for 2 Р3 minutes, till fragrant and start caramelizing
  6. Add vinegar, stir to deglaze pan. Deglazing is when you use liquid to get all the brown bits off the bottom of pan
  7. Add brown sugar and lemon juice. Stir through and let liquid cook off for 1-2 minutes
  8. Check seasoning, add salt.
  9. Remove from heat and set aside.


Heat olive oil in pan till medium hot unnamed-1

Add onions and sauté for 3-4 minutes until onions begin to softenunnamed-2

Add jalapeño pepper unnamed-3

Sauté for 5-6 minutes until onions start to brownunnamed-4

Add paprika, and cayenne pepper (if using), add 1/2 teaspoon salt, sauté for 2 – 3 minutes, till fragrant and start caramelizing unnamed-5

Add vinegar, stir to deglaze pan. Deglazing is when you use liquid to get all the brown bits off the bottom of panunnamed-6

Add brown sugar and lemon juice. Stir through and let liquid cook off for 1-2 minutesunnamed-20

Check seasoning, add salt.
Remove from heat and set aside. unnamed-8


Crispy Liver

Calfs liver has a milder flavour. Always eat organic meat, especially organ meats.

I always soak liver in water to get rid of excess blood and the ‘liver’ taste. Remove skin, cut out any sinews. Rinse well.


1 lb Calf Liver
2 tbsp Soy Sauce
2 dashes (about 1-2 tsp) worcestershire sauce
1 tsp freshly ground black pepper
1/3 cup all purpose flour
1/3 cup olive oil for frying


  1. Soak liver in water to get rid of excess blood. Remove any skin, cut out sinews. Rinse and drain well. Cut into desired size.
  2. Put liver in a bowl add soy sauce, worcestershire sauce and black pepper. Marinate for at least 30 minutes
  3. Heat olive oil in pan till medium hot
  4. Add flour to shallow dish, dredge liver pieces in flour
  5. Carefully add liver to hot oil. Always drop away from you to avoid splashes
  6. Fry liver for 2-3 minutes per side, until outside is browned and crispy, and liver is just cooked through
  7. Serve with onions, and mashed potatoes.


Prep and marinade liver: Soak liver in water to get rid of excess blood. Remove any skin, cut out sinews. Rinse and drain well. Cut into desired size. Put liver in a bowl add soy sauce, worcestershire sauce and black pepper. Marinate for 30 minutes unnamed-10

In a pan, heat olive oil till medium hot
Add flour to shallow dish, dredge liver pieces in flour unnamed-11

Carefully add liver to hot oil. Always drop away from you to avoid splashes unnamed-14

Fry liver for 2-3 minutes per side, until outside is golden brown and liver is just cooked through unnamed-15
Serve with onions, and mashed potatoes.

My favourite is liver and onion sandwiches. And I love it with extra onions!


Vegetable Soup

by KitchenRebel on September 3, 2014

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After a long holiday weekend with much meat eating, this soup was just the reset we needed. Packed with vitamins, nutrients and fiber this cleansing soup was like medicine and love in a bowl.

The secret to making this soup tasty is getting extra flavour from the vegetables by roasting some of them for a stock, and roasting some for adding to the soup.  The instructions may seem lengthy for so few ingredients, but layering flavours always makes all the difference.

Do not ever ever use store bought stock. I implore you, its one of my biggest food peeves.  You’re better off using water and adding extra herbs and seasoning to your dish instead of store bought stock. In over 30 years that I’ve been cooking, and the nearly 50 years that I’ve been a professional eater, I have NEVER tasted a store bought stock that tastes good.  Just don’t do it.  Stock is so easy to make, And it can even be very quick. Like the quick stock I made to add to this soup.

For this soup I pretty much cleaned out the fridge. You can add most any vegetable you have or like. I had 3 celery stalks, carrots and half an onion in the fridge that were on their last legs so I roasted them for stock.  Stock is always a great way to use up not-so-fresh veggies.


3 ears of corn
1 onion
4 celery stalks
3-4 Bay Leaves
4-5 carrots
2-3 Garlic cloves
1/2 red bell pepper
2-3 tablespoons Olive oil
8oz mushrooms, sliced (about 2 cups)
1 cup (approx) broccolini or broccoli
1 bunch chard
1 bunch Kale
1/2-1 teaspoon smoked paprika, or paprika or cayenne pepper
Salt to taste


  1. Preheat oven to 400
  2. Cut corn off 2 of the cobs, scraping down the sides to get the milky bits, put it in a bowl. You’re going to add this, as is, uncooked, to the soup. Save the cobs for stock.
  3. Cut corn off the remaining cobb, put in a separate small bowl, you will be roasting this later. When you scrape down the milky bits add it to the 2 corn cobs you cut in step 1. Again save the cob for stock.
  4. Break the 3 cobs in half, add it to a stock pot (I used a 6qt pot) add about 10-12 cups of water, or fill up about half way.  Heat to medium hot and simmer while you’re prepping the rest of the ingredients.
  5. Wash, rinse and roughly chop 2 celery stalks, 2-3 carrots and 1/2 onion. Add garlic cloves and toss in a little olive oil, or use olive oil mister, sprinkle lightly with salt and pepper. Spread out on baking sheet. Roast in oven for about 20 minutes, stirring once or twice, until it starts to brown.
  6. While the veg is roasting, prep the rest of the veg – Dice half red bell pepper, half onion, 2 celery stalks, and 2-3 carrots. Cut everything about the size of the corn kernels.
  7. Remove roasted veg from the oven and add to the simmering corn cob stock. Let it continue to simmer
  8. No need to wash the baking sheet, just add the 1 corn on the cob (the one without milky bits) and diced red pepper. Drizzle or mist with some olive oil. Toss to coat. Roast for about 15-20 minutes. Stirring once or twice, until it just starts to brown.
  9. While corn and peppers are roasting, In a large soup/stock pot, heat 2 tablespoons olive oil, add diced onions and bay leaves, Sautee for 2-3 minutes until it starts to soften, but don’t get any colour on it.
  10. Add celery and carrots and sautee for 3-4 minutes. You want veg to soften and release their sugars, without browning it.
  11. Add broccoli, mushrooms, sauté for 2-3 mins
  12. Add roasted corn and peppers, and fresh corn.
  13. Remove stock from heat, pour liquid into soup. I filled pot till about 3 inches from top. If you have extra stock you can either top up your soup or save (freeze) it for future use.
  14. Simmer gently for 3-5 minutes
  15. Add washed, chopped chard and kale.
  16. Sprinkle in smoked paprika, check seasoning and add salt.

We loved this soup so much, after having it for dinner, we woke and had it for breakfast. And when we were finished with breakfast, hubby asked if there was any left because he wanted it for lunch again. The fact that that my carnivore is asking for this soup when there is left over short ribs tells you just how tasty and satisfying this soup is.

I make a huge pot of soup every week, its a life saver! Literally. Packed with vitamins, nutrients and fiber its a quick easy way to get your veggies and a great quick meal option for busy days or those ‘what can I eat’ moments. And its so comforting and satisfying it doesn’t feel like you’re eating healthy and having your medicine.

It makes for a great breakfast. We’re often rushing out in the mornings with soup in our coffee travel mugs.



Lemon Hummus

by KitchenRebel on August 28, 2014

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Hummus is so easy to make. And so inexpensive. Once you make your own you’ll never buy it again.

I must confess, I’m almost sad about no longer buying hummus.  I used to look forward to sampling and buying hummus at the farmers market every week. I’d spend a fortune at that market stand – $6-8 for a container of hummus and I would always buy serval.  Now I can make 2-3 batches of hummus for that price!

The most expensive part of hummus is the Tahini (sesame seed) paste. I suggest buying a large container, its always cheaper, and Tahini lasts forever. I’m not even exaggerating, I found some tahini in the back of pantry that was two years past the expiration date, it looked and tasted just fine, so I used it and I survived. I ate that hummus all week. Now, of course, I don’t suggest testing that theory and using things that much past the expiration date, but safe to say you can buy a large jar and keep it for a while.

After making my own hummus a few times, I went back to buy some, and invited friends to do a side by side blind taste test. There was just no comparison, everyone preferred the home made version. It had a cleaner fresher taste.  And we all noticed that the bought version had a bit of an after taste. For some reason I was actually expecting at least one person to prefer the Artisan Made version from the market.  Now I just wave at Hummus folks as I walk by and every once in a while I stop to buy pita bread. And thats easy to make too, I’ll have to make my own pita bread next.  Hummus is so simple, it takes less than 10 minutes to make. A sassy old lady at my favourite Mediterranean restaurant told me the secret is the order that you add the ingredients. She told me to add the tahini and lemon first and mix till creamy.  It makes for a smoother creamier hummus. So thats exactly what I did.


  • 1/4 cup Tahini
  • 1/4 cup Lemon juice
  • 2 tablespoons olive oil
  •  1 garlic clove
  • 1 (15oz) Can of Garbanzo beans, rinsed and drained
  • 1/2 teaspoon Ground Cumin
  • 2-3 tablespoons Water
  • Salt to taste
  • Ground paprika and a dash of olive oil for serving


  1. In a food processor, add tahini and lemon juice. Pulse for about 1 minute. Scrape down sides and process for another minute.
  2. Add olive oil, garlic and cumin. Blend for about 30 seconds
  3. Add the garbanzo beans and blend for about 1 minute, scrape down the sides and blend for another minute
  4. Now your hummus will probably be too thick. Scrap down the sides again, and while the blade is running, slowly add water, one tablespoon at a time until you get desired smooth consistency.
  5. Check seasoning, add salt if needed.
  6. Serve with a dash of olive oil and paprika.

Store your hummus is an airtight container in the fridge, It will keep for a week or two. Although I’ve never had hummus this delicious last that long.  Try my easy falafel recipe.


by KitchenRebel on July 24, 2014

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I finally have a solution in sight for TWO life changing problems I’ve been dealing with for the past 10 years.

I’m just beside myself with not worry. This is just so mentally liberating.. I’ll have so much extra room in my brain now that I no longer have to live with that mental drain everyday.  Apparently I’m a worrier. Hubby jokes that I’ll start to worry that I don’t have anything to worry about.

In my defense, worrying clearly works, 95% of the things I worry about don’t happen. You’re welcome.

I still haven’t wrapped my head around this freedom. Coming down from this level of stress is a doozy.
I’ve been operating at 50% for years because of this. For fucking years! I feel like I’m being released from captivity. Suddenly my whole world feels different.

Just a few hurdles and few months between me and the light at the end of my tunnel.

It’s time to get ready for the work that lies ahead. I’m so excited

Eat as much as you like

by KitchenRebel on July 20, 2014

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I dont trust doctors or nutritionists who limit fruit and veg. I’m sorry but no one gets sick from eating apples. Sure you can find the rare exceptions, and people are just too eager to believe you should eat less fruit. But lets just get real.

Real food. Real sugar.  When you eat the real sugar your body needs and craves, you don’t over eat. When your body has had enough, it doesn’t want anymore. It’s like filling your gas tank. When its full, you stop.

The exact opposite happens when you eat fake, chemical sugars. (thats pretty much the sugar in EVERYTHING we eat. Its even in your milk and chicken!) Your body and brain doesn’t register it as sugar, so you keep eating. You know how you can drink soda or sweet drinks and stay thirsty even when you’re full. Or you can eat that whole bag of M&M’s or other deliciously addictive treat.  You’re filling up but starving your body. Its still hungry for some real sugar.  And you’re overflowing your tank, while your body is starving.

So eat all the fruit and vegetables you want! Pig out. Binge. Get addicted. Even if you think you don’t like fruit and vegetables. With so many to choose from you’ll find things you love. And its so easy, just eat one or two extra fruits or vegetables a day. Before you know it you’ll be eating more.

Your body and mind will love you for it!


Creative Constipation and Other Sh!*%

by KitchenRebel on July 20, 2014

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I remember how to write again! I remember how words work and shit. It’s been a challenging week.. Creative constipation and looming depression.

Stressed out, nervous, anxious, busy but largely unproductive days. And then I make the mistake of compounding all that mind fuckery by not feeding my body properly.

I couldn’t get a grip on my nutrition this week. Most days I didn’t eat breakfast, I made healthy breakfasts and meals for him, but I just sort of forgot to eat.. then went most of the day without eating, until I devoured my dinner.

I could actually feel my metabolism slowing down.

But clouds are clearing. After a week of creative constipation.. feeling like everything I do is shit.. My brain woke me at 5am this morning and was ready to get to work.




Spicy Cashews

by KitchenRebel on July 13, 2014

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Cashew nuts are not only delicious, they are one of the healthiest nuts you can eat.

Cashews have a lower fat content than most other nuts. Over 80% of their fat is unsaturated fatty acids and nearly 70% of that unsaturated fatty acid content is heart-healthy monounsaturated fats, similar to olive oil.  And with no cholesterol, a rarity for such a tasty, crunchy treat, cashew nuts are a healthy fat food for heart patients.

High in magnesium, cashews help promote healthy bone and muscle development.  Cashews and other nuts are also beneficial to diabetics and people at risk for diabetes.

Basically, cashews are good for you!  Just remember avoid buying salted or flavoured nuts.

Instead just make you own. Its not only easy and cheaper than store bought varieties, it’s better for your body and the taste is far superior.


1 lb Roasted, unsalted Cashews (if using raw cashews toast them first)
2 tablespoons Olive Oil
1 teaspoon curry powder (I used Roasted Curry Masala)
1 1/2 teaspoons smoked paprika
1/2 teaspoon lemon juice powder (optional)
3/4 teaspoon salt (or to taste)



  1. In a large pan, heat olive oil to medium hot
  2. Add curry powder, and fry for a few seconds to release flavour
  3. Add smoked paprika.
  4. Add cashews, toss to coat with seasoned oil, Stir fry for a 1 -2 minutes, being careful not to burn them
  5. Turn heat off, add lemon juice powder, and salt.
  6. Spread out on paper towels to absorb any excess oil.
  7. When cooled, store in air tight container. They taste even better after a day or two!

Weapons of Mass Destruction

by KitchenRebel on July 10, 2014

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Food is Medicine

We eat more processed and packaged foods than ever in our history.  We are being fed so many chemicals in our food supply. We are fatter and unhealthier than ever. We are eating ourselves sick!!

Our diets rely heavily on foods that include artificial colour, additives, flavourings, chemically-altered fats and sweeteners.  Foods that are convenient and taste really good, but are often highly processed, and contain very little nutritional value.  The grocery store has become one of the worst places to get food. When last have you seen a food label that didn’t contain ingredients you couldn’t pronounce, or wouldn’t recognize if you saw it. Do you know what a soy lecithin is and what it looks like?

Our food contains Empty calories – calories with no actual nutritional value. Even many ‘health’ foods (e.g. tofu) are so highly processed that they are no better for you than fast food. Most of these foods natural nutrients are removed in the refining process.

We’ve all heard it.. our moms, or grandmas (or me!), talking about how tomatoes used to taste like tomato, so tasty and sweet you could eat them like apples.  Our food is not the same as it was 20 or 30 years ago. Nutrients in the soil have been depleted so food grown in that soil has fewer nutrients to start with. Large industrial factory farms specialize in fewer products, so chemicals are needed to manipulate the land to produce maximum volume. Think about it, that just isn’t how Mother nature works. Fruits and vegetables shouldn’t be that perfectly uniform, like Stepford fruit.If-its-not-safe-to-breathe-is-it-safe-to-eat_copy

You don’t need to be knowledgeable about nutrition to know that you shouldn’t eat poison. If the ‘farmer’ is wearing a hazmat suit to handle the chemicals he puts on your food it’s probably not safe to put in your mouth.

Animals shouldn’t be tortured and made to suffer, pumped full of chemicals.. until its burger time.


But the food industry and pharmaceutical industries are worth billions of dollars.  And they sell us drugs when we develop the diseases they cause. They’re in the business for customers not cures.

If you sell diseases AND the cures you don’t care about people being healthy. A drug dealer doesn’t want addicts to get clean.

The good news is that you can eat yourself healthy again. It’s never too late too start.
 And it doesn’t have to complicated and more importantly expensive. Eating less shouldn’t cost you more!

It also doesn’t mean a life sentence to kale and arugula. Because quite frankly there are some superfoods that I just have no interest in eating.  Good for you if you like eating vile tasting weeds.  I don’t care how many kale chips you get me to try they do not taste just like potato chips. I don’t know what weird shitty tasting potato chips you’re eating, because the chips the rest of us eat is fucking delicious and nothing like kale chips.

Eating healthy doesn’t mean no more chips, it just means no more chips from the drug dealer.

Just stop eating chemicals.


We all know to be careful what we put in the other holes in our bodies, we wrap things in condoms to shove it in our naughty bits, but food, most of us just put it in our mouth and eat it. We don’t think about what’s in THAT flesh or where it comes from?  That hardly makes sense.  Don’t be a mouth whore!  Be selective about what you put in your mouth. Learn where your food comes from.

All it takes is you respecting your body, Mother Nature and our planet enough to want better for yourself. Are you giving your body and your life the respect it deserves?

Your food is medicine.  We’ve all heard it before. You are what you eat. But just think about it..

Every 35  days or so your skin replaces itself and your body creates new cells from the food you eat. What you eat literally becomes you.


Your bodies make new cells from everything you eat! It doesn’t skip the fries and only take the salad and vitamin supplements. The food you eat literally becomes you.

And you have a choice in what you’re made of.

“Let food be thy medicine and medicine be thy food” – Hippocrates