LillyPad Pumpkin Spice Blend

The LillyPad Pumpkin Spice Blend is a fantastic combination of spices that provides that traditional fall flavour without all the extra calories that can come in store bought mixes.

 

Ingredients:

• 1 tablespoon ground cinnamon
• 2 teaspoons ground ginger
• 1/2 teaspoon allspice
• 1/2 teaspoon ground cloves
• 1/2 teaspoon ground mace (can be replaced with additional nutmeg)
• 1/2 teaspoon ground nutmeg

If you do want some added sweetness, try using stevia sweeteners. We also carry Flavorall stevia drops in Vanilla or Cinnamon flavours that go well with this spice blend.

If you're craving Pumpkin Spice latte, there are two great options. One is to purchase a sugar-free Pumpkin Spice tea and add Ideal Protein Vanilla drink. The other is our recipe below.

LillyPad Pumpkin Spice Latte recipe
Combine the flavourings below with a prepared and warmed Vanilla Ideal Protein drink.

• ½ teaspoon vanilla (gluten-free, as needed)
• ⅛ teaspoon ground ginger
• ⅛ teaspoon nutmeg
• ¼ teaspoon cinnamon
• sweetener of choice (IP Pancake syrup, liquid stevia available in store or Splenda etc) .

Salad Dressings - Vinaigrettes

Making your own salad dressing can be very satisfying. Store bought dressings are often filled with added fat, sugar, and salt. They can also be bland, overly sweet, or simply unimaginative. Not to mention more expensive.

There are better alternatives, of course, like Walden Farms dressings with 0 fat, 0 carbs, and 0 calories. But even these can be outdone by some quick and simple combinations.

For a quick recipe you need 1 part acid to 2 or 3 parts oil, depending on your taste. For Phase 1 dieters, begin with 1 teaspoon of oil.

Choose your oil - 1 teaspoon
Extra Virgin Olive Oil is the best bet in this instance. However, you can also find EVOO in flavoured options like garlic, lemon or herb infused varieties.

Choose your acid - 1/2 teaspoon
Vinegar is the best choice and there are many varieties to choose from.

Allowed vinegar for Phase 1:

• apple cider
• white

Not allowed vinegar for Phase 1:

• balsamic
• malt
• rice
• wine

You can use lemon juice as your acid, but the dressing will not last as long - so use it quickly!

Choose your flavours - as much as you like
Spice up your vinaigrette with extra flavour. Great healthy additions are:

• finely chopped herbs like dill, oregano, tarragon, thyme, sage
• spices like cumin, paprika, turmeric, chili powder
• salt
• garlic, crushed
• ginger, crushed
• onion powder
• soy sauce
• hot sauce
• flavorall (various flavours available at LillyPad)

Help it all stick together - just a dab
Emulsifiers are what keep your dressing from separating and needing constant shaking. If you want to use one, try a little mustard. Mustard is sugar-free and adds a great little kick.


You can always make up a dressing in larger batches BUT you'll need to measure how much you use on your salad to stick to the Phase 1 plan. Use no more than 1 1/2 teaspoons of the oil/acid combination, though you can have another 1/2 teaspoon of added liquid like soy sauce, lemon juice or water.

Check out some of the LillyPad dressing recipes using the dressing tag.

Chef Verati's Low Fat Low Carb site also has a great Dressing & Sauce section for recipes.

Oils and best uses

There are so many oils to choose from these days. What do you use and when?

Oils contain different types of fat, but usually have most of their fat from one category:

• saturated fat: butter, ghee, coconut oil, lard, and other animal sources
• polyunsaturated: corn oil, soybean oil, flaxseed oil, grapeseed oil
• monosaturated: olive oil, canola oil, peanut oil

Wikipedia has a great article on Vegetable Oils that covers many details. Chef Verati also has a useful video on his Low Fat Low Carb GrapeSeed Oil vs. Olive Oil.

For our purposes though, we limit the oils that we use.

Olive oil is the best choice overall. It is healthy, easy to find and economically priced. Grapeseed oil is an alternative that is better for high heat cooking due to its higher smoke point.

Oils permitted for Phase 1 dieters:
Cold or in Dressings: Extra virgin olive oil (EVOO)
Low-Med heat cooking: Virgin olive oil
High heat cooking: Grapeseed oil

Flavoured Oils
Flavoured oils can make a great addition to a dish, but make sure to read labels. You can find flavoured oils in gourmet shops, like our local Dana Shortt Gourmet shop in Waterloo, and sometimes in regular grocery stores.

What about Omega-3s you ask? 
These are important fatty acids that are best gotten through fatty fish consumption or taking an omega-3 supplement containing fish oil. For those with allergies, a flaxseed oil omega-3 supplement can be substituted, but is less effective.

Cumin

Frequently used in Indian and Middle Eastern cuisines, and also in many chili powder blends, cumin has spread globally and become a very popular spice.

You can find both cumin seeds and powder in most grocery stores. It has a strong flavour and aroma that can sometimes dominate dishes, so add it carefully. Cumin seeds can also be toasted for an extra earthy smoky flavour.

Toasting cumin seeds

1. Heat a small pan, but don't add any oil. Dump in all your seeds when it is hot. 
2. Shake the pan to keep the seeds moving constantly until they are a darker brown colour and their smell fills the room. This won't take very long, so take care.
3. Move to a cool bowl when done. You can crush them if you like or use them as is.

Cardamom

Cardamom is a widely used spice in blends that you've probably never used on its own. It's also a key spice for making Chai. You will find it mostly used in Middle Eastern, South East Asian, and Nordic cuisines.

There are three types of cardamom; green cardamom, black cardamom and Madagascar cardamom. You can buy it still in the pods, which are removed and discarded, as seeds or already ground. Buying pods will provide the strongest flavour. Most recipes call for green cardamom. Cardamom has a strong, spicy-sweet taste, though black cardamom is more smokey.

Garam Masala

• 1 Tbsp ground cumin
• 1 1/2 tsp ground coriander
• 1 1/2 tsp ground cardamom
• 1 1/2 tsp ground black pepper
• 1 tsp ground cinnamon
• 1/2 tsp ground cloves
• 1/2 tsp ground nutmeg

Homemade Apple Pie Spice mix 

• 4 tsp ground cinnamon 
• 2 tsp ground nutmeg
• 1 tsp ground cardamom 

Celery Seed

Celery seed comes from, you guessed it, the Celery plant.

Celery Seeds

It's most often used in North America in its powdered form and added to many recipes and products.You might be more used to finding celery salt, which is ground celery seed and salt, than plain celery seed powder. Celery seed is also part of most poultry seasonings.

Celery Seed Powder

How to use it in your kitchen
Celery seeds offer a concentrated celery like taste, so experiment with small amounts or you may overwhelm your dish.

• Adding celery seed to soups or stews gives an extra layer of flavour. It is slightly bitter and provides a contrast in dishes where you want a strong savoury taste. 
• Whole celery seeds can be baked with fish or vegetables to impart their flavour.

Garlic

Garlic has been used for thousands of years in both food and medicine. This vegetable is key in many cuisines around the world. It is easily found in grocery stores in varying sizes and varieties.

Garlic bulb and cloves

The cloves are the part used in cooking. The papery skin needs to be removed first and the root ends sliced off. If you are concerned about the pungent nature of garlic, cut the cloves in half, removing any green shoots from the middle and rinsing the garlic in water before preparing it for your dish.

Ways to use garlic:

• Use granulated or powdered garlic for a long lasted easy to use form of garlic. This works well in sauces, soups or in rubs and marinades.
• Add minced or pressed fresh garlic directly to cooking dishes. Great for stir fry, sauces, etc.
• Roast whole garlic.
• Some stores carry oils infused with garlic. Check the labels to make sure the oil is olive or grapeseed oil and no additional sugars or fats are added.

Soup Stock and Broth - is there a difference?

Stock or broth is used as a base for soup making, but also in many recipes to add flavour.

Soup Stock
Stock is a liquid made from boiling or simmering meat, fish, vegetables or bones in water. Often herbs and spices are also added in the process.

Broth
Broth uses stock and adds to it, making what is basically a light soup. Many products that are stocks are labelled as broth. You'll need to check the ingredients and nutrition label to avoid any with added sugars or extra ingredients.

What kinds of soup stock are available?
The most readily available in stores are vegetable, chicken and beef. You may be able to find, or certainly make, other types of stock as well, like lamb, ham or fish.

How to I read the label for prepared soup stock?
The most important things to look for on a nutrition label for prepared stock are carbs and sugars. Some soup stocks have added sugars. It is also good to be aware of any extra fat or sodium, look for reduced sodium options. You can always add more salt later.

Can I make my own?
Absolutely! If you do, you can control the process entirely. Making stock requires meat and/or bones for simmering, except in the case of vegetable stock where only vegetable are used.

• Chicken Stock 
• Beef Stock 
• Vegetable Stock

What do I do with it, other than make soup?
Stock is often used in place of water in savoury recipes to enhance flavour, like casseroles, sauces, stir fry, and so on. You can experiment with different kinds of stock to see what you like best.

Sage

Native to the Mediterranean region, Sage has a long history of medicinal and culinary use.

Bundle of fresh sage

Sage has, for generations, been considered one of the essential herbs, along with parsley, rosemary and thyme. It has a savory, slightly peppery flavor and is used in many European cuisines and Middle Eastern cooking. Locally, it is traditionally served in stuffing and other fall or winter dishes. It can be easily obtained fresh, dried or powdered, or grown in your garden.

Using Sage

Sage is great as a seasoning for meat and combines well with the flavours from onion, garlic, thyme, oregano, parsley, bay leaf and rosemary.

Cooking will mellow its flavour though, so add it towards the end of your cooking for a stronger impact. Using fresh sage will also give a milder flavour than dried.

Soy Sauce

Soy sauce is a traditional ingredient in many Asian cuisines, and is now often used in Western kitchens too. Most varieties of soy sauce (there are too many to list here) are salty, earthy, brownish liquids intended to season food while cooking or at the table. Japanese soy sauce is probably what people in the West are most familiar with. Tamari is also another type of soy sauce that can often be found in gluten free versions.

How to use Soy Sauce

Frequently used by itself as a sauce or dip, soy sauce can also be incorporated into many sauces, dressings, or marinades to add a burst of flavour.

Kikkoman, a large scale producer of soy sauce, has some great ideas:

• Steaks are delicious and can be easily prepared on the grill but they can be boring to eat over and over again. Vary the flavor by making a low-carb brush-on sauce of oil, vinegar, garlic and onion powders, and Kikkoman Soy Sauce. Slice steak and serve with salad greens for a main dish salad.
• Slow-cook pot roast with shiitake mushrooms and green onions. Season the broth with Kikkoman Soy Sauce. Turn leftover slices of pot roast into hand-held sandwiches by wrapping pot roast slices and cilantro sprigs in lettuce leaves.
• For a Hawaiian-style luau roast, sprinkle pork butt with Kikkoman Soy Sauce and a touch of liquid smoke. Cover meat in foil, put in a pan and roast until meat is tender and falls apart easily. Shred meat and serve with sliced tomatoes and thinly sliced onion.
• For a change of pace from meat, try tofu. Cut firm tofu into 1/2-inch slices and gently press out excess moisture with paper towels. Fry tofu in oil and serve with Kikkoman Lite Soy Sauce, grated ginger and chopped green onion.
• Before grilling or broiling fish or shellfish, brush with Kikkoman Soy Sauce to add flavor. As the Japanese have long known, seafood tastes especially delightful with soy sauce.

The following LillyPad recipes use Soy Sauce:

Apple Cider Vinegar marinades (for steak and chicken)
Napa Cabbage Spring Rolls
Marinated Asian Salad
Raw Vegetable Paella
Apple Cider Vinegar Asian Dressing

Marvelous Mustard

Mustard is a well known and versatile plant used in many cuisines. It has a hot, pungent taste and can also have flavour elements of salt and sour when prepared. There are many types of prepared mustard made with powder and seeds that can be directly used in recipes as well.

Mustard as a Seasoning

Dry Mustard - ground seed
You'll find this powder used in spice rubs, sauces and dips. You can also use it to make your own yellow mustard.

Mustard Seed - white/yellow, brown, black
The seed of the mustard plant is often used in pickling and sauces, as well as in a similar manner to dry mustard.


Types of Prepared Mustard commonly found in Canada
When choosing a mustard, always check the nutritional information on the label for added sugars.

Yellow Mustard
The most commonly used mustard in North America, yellow mustard is a relatively mild mustard with little caloric or nutritional content.Prepared with vinegar and turmeric.

Dijon Mustard
Dijon mustard has more bite than yellow and a few more calories, though still fairly negligible. It is prepared with verjuice or white wine instead of vinegar.

Brown or Deli Mustard
A bit spicier that yellow mustard, the seeds are more coarsely ground in making this variety.

Hot Mustard
This is usually a spicier and more pungent version of mustard using brown or black seeds.

Honey Mustard
Most mustard varieties also come as a honey mustard (honey mustard, honey djion, etc). These are essentially the base mustard with added honey or some form of sugar, and so not good options if you want to minimize your calories/carbs. Not allowed on Phase 1.


Recipes
See these recipes for examples of how mustard can be used:

• Asparagus and Jicama Spring Salad
• Scalloped NotPotatoes
• Citrus and Mustard Chicken Marinade

Luscious Lemon and Lime

Luscious Lemon and Lime

Love these flavours and want to learn more? Look no further.




Bottled Juice
You can find bottled Lemon and Lime juice in most grocery stores. While it usually does the job, there are many more options that you may find more flavourful. If you do choose to use it, check to be sure that the juice you’ve chosen does not have added sugars.


Fresh Lemons and Limes
That’s right – fresh! Often seen perched on the rim of a glass, these fruits have much more potential. You can slice and squeeze them to add a burst of flavour to any dish. Thai and other Asian food are accented well with lime, while lemon is often used in Mediterranean cuisine. Many recipes also use the zest of the fruit, which is made from finely grating the peel.


Grilled Lemon
Grilling a lemon warms it nicely for your dish and helps to release its juices. They also look great.

How to grill lemons:

1. Heat a grill to medium-high heat or heat a frying pan over medium-high heat. 
2. Cut the lemons in half crosswise, pop out any visible seeds, and brush the cut sides with grape seed or olive oil. Sprinkle the cut sides with fine sea salt, if you like.
3. Set the lemons cut side-down on the hot grill or in the frying pan. Cook, without moving, until the lemons are heated through and charred on the cut side - about 3 minutes.

Lemon and Lime Crystals
TRUE Lemon and TRUE Lime are crystalized products made from the oils and juices of the fruits. They come in boxes of 32 small packets, each packet equalling one large lemon wedge and containing 0 calories, 0 sugars and 0 fat per serving. They have a long shelf life and make it very easy to add a bit of quick flavour. They are also very portable and easy to have on hand when travelling or eating out.


Top 3 Places to use Lemon and Lime

1. Water: Improve the taste of your water by adding any of the above listed options – a fresh slice in a glass or crystals works best.
2. Dressings: You’ll see these flavours used in dressings in the following posts - Asparagus and Jicama Spring Salad, Mexican Slaw, Raw Turnip “Noodle” Salad. You can also try making a super simple dressing by whisking together the juice and zest from one lemon, the juice and zest from one lime, ¼ cup olive oil, ¼ tsp salt and ¼ tsp ground white pepper.
3. Seasoning and Marinades: Pan Seared Pork Chops and Garlic Roast Chicken both use these flavours. Lemon and Lime are excellent for the acidic portion of a marinade, but do not use a recipe with a lot of citrus if it will be sitting for longer than a couple of hours.

All About Paprika

Paprika is a dried powder made from bell peppers or chili peppers, used around widely around the world. You'll find it featured particularly in Hungarian and Spanish recipes.

Different Types of Paprika
If you've gone shopping for Paprika, only to discover more options than you've expected, you're not alone. We've listed some of the varieties you can find below:

• Paprika, the most commonly found and generically labelled type, and is a blend of sweet and hot varieties. It’s good for adding colour to your dishes or as a garnish.
• Hungarian or Sweet Paprika has a rich, fruity flavour with little heat. It's great as a general paprika, being more flavourful than the more common variety.
• Hot Paprika is made from dried chili peppers and is more like cayenne pepper, but less spicy.
• Smoked or Spanish Paprika is made from chilis dried and smoked over a fire giving the spice a flavour that is rich and smokey. Comes in both sweet and hot varieties.

Which type you use depends on what you want it for. Use regular or sweet for colour. Hot paprika for a change from cayenne and smoked paprika for a more earthy flavour.

Using Paprika
Paprika is often used as a garnish. However, many traditional preparations require warming paprika in oil and will greatly enhance the flavour it releases. Take care when doing this, as overheating the spice will cause it to turn bitter.

Apple Cider Vinegar Marinades

Here are some simple marinades that use apple cider vinegar.

Simple Apple Cider Vinegar Marinade

• Apple Cider Vinegar
• Sea Salt
• Onion powder
• Garlic, crushed or powdered
• Favorite Herbs, dried
• Pepper
• Boneless, skinless chicken breasts

Directions: This great marinade for chicken works best with boneless, skinless chicken breasts. Cut your chicken breasts into fourths. Place chicken into a zipper lock plastic bag and add apple cider vinegar until the chicken is 3/4 covered. Add salt, pepper, onion powder, garlic and herbs in proportion to how much chicken you are marinating. Ratio should be roughly 1:1:3 onion:garlic:herbs. Seal the plastic bag and shake until well coated. Allow the chicken to marinate in the fridge for 20 minutes.

Steak Marinade

• 1/4 cup apple cider vinegar
• 2 tsp low-sodium soy sauce
• 1/2 tsp stevia
• 1 (approximately 3/4 pound) rib-eye steak
• Salt and pepper
• Olive oil

Directions: Removing any excess fat from your steak. Combine the cider, soy sauce, and sugar in a large zip-lock plastic bag.  Add the steak and place in the refrigerator for at least 45 minutes and up to two hours. Once you've removed your steak, you can use your remaining marinade for a light sauce by bringing it to a boil in a small pan and simmering for about 5 minutes.

Citrus and Mustard Chicken Marinade

• 6 Tbsp olive oil
• 1/4 cup apple cider vinegar
• 1 1/2 Tbsp lime juice
• stevia, to taste
• 3 Tbsp yellow mustard
• 3 cloves of garlic, minced
• 1 1/2 tsp salt
• 6 chicken breasts

Directions: Place all of the above ingredients except the chicken in a gallon sized freezer bag or 9 x 13 baking dish. Mix together and add chicken. Seal the bag or cover the baking dish and refrigerate for at least 3 hours, all day would be best.  Turn the chicken at least once during this process.  Grill chicken and enjoy!

Tangy Chicken Marinade

• 2 garlic cloves, pressed
• 1/4 tsp paprika
• 1/8 tsp fresh ground black pepper
• 1/3 cup low sodium soy sauce
• 1/3 cup apple cider vinegar
• 16 boneless skinless chicken tenderloins

Directions:
In a large bowl, combine garlic, paprika, black pepper, soy sauce, and apple cider vinegar. Add chicken, cover and marinate overnight. Grill chicken and serve with cauliflower rice, over a salad, or with fajita fixings.

Apple Cider Vinegar Dressings & Celery Root Salad

Apple Cider Vinegar is a flavourful option when making a dressing that tastes more robust than white vinegar without the additional sugars in balsamic or wine vinegar.



Dressings
With these dressings, combine all ingredients except oil first. Then add oil and shake vigorously in a container or blend. If you prefer your dressings a bit sweet, try adding a little stevia or Walden Farms Maple Syrup.

Garlic HerbVinaigrette
This combination is wonderful on green salads (lettuce, spinach, kale, etc).

• 1/2 cup extra virgin olive oil
• 1/4 cup apple cider vinegar
• 1-2 Tbsp dijon mustard
• 2 garlic cloves, minced
• 1 Tbsp fresh herbs or 1-2 tsp dried (basil, oregano, chives, and thyme are all nice)
• generous pinch of sea salt and black pepper

Apple Cider Vinegar Asian Style Dressing
This tart dressing is best used over chopped or spiralized vegetables (turnip, celeriac, celery, radish, cabbage, etc).

• 1/2 cup apple cider vinegar
• 1 Tbsp olive oil
• 1-2 tsp fresh ginger, grated
• 1-2 garlic cloves, minced
• 1 Tbsp soy sauce
• 1/4 fresh basil
• 1/2 tsp cayenne

Coleslaw Dressing
Add oil to vinegar in a ratio of 1 to 2 (e.x. 4 tsp oil to 2 tsp vinegar). Add other ingredients to taste.

• apple cider vinegar
• olive oil
• maple syrup
• yellow mustard
• cayenne

Orange Ginger Dressing
Add oil to vinegar in a ratio of 1 to 2 (e.x. 4 tsp oil to 2 tsp vinegar). Add other ingredients to taste.

• apple cider vinegar
• olive oil
• ginger, grated
• TRUE CITRUS orange (available at LillyPad)
• stevia 

Celeriac Mustard Salad

Try this recipe with our vegetable of the month: celeriac, also known as celery root

Ingredients

• 2 cups celery root (celeriac)
• 1 1/4 tsp salt
• 2 to 3 tsp lemon juice
• 1/4 cup Dijon mustard
• 3 Tbsp hot water
• 1 Tbsp olive oil
• 2 Tbsp apple cider vinegar
• Freshly ground white pepper
• 2 Tbsp finely chopped mixed soft herbs, such as parsley, chives, thyme, marjoram
• 2 tsp dill pickle, minced

Directions

1. Working quickly, peel the celery root and cut into chunks. Use spiralizer to make into noodles or Grate finely in a food processor fitted with the shredding blade and immediately toss with the salt and lemon juice. Set aside.
2. Place the mustard in a mixing bowl and, while whisking, slowly drizzle in the hot water. When the water is completely incorporated, drizzle in the oil, little by little, until completely incorporated. Add the vinegar, little by little, to form a smooth emulsion and season with white pepper. Stir in the herbs and dill pickle. 
3. Add the dressing to the celeriac, to taste. Serve immediately or allow to sit, refrigerated, in a nonreactive airtight container, for 2 hours and up to 2 days.