Carolyn Coffin Coaching

Improve your fitness. Preserve your health.

Layered Beet Salad

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Layered beet saladChock full of colourful veggies, this salad is nutrient dense, tastes delicious, and looks pretty to boot!

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Layered Beet Salad
Recipe type: Salad
Cuisine: Mediterranean
Prep time: 
Cook time: 
Total time: 
Serves: 5 servings
 
Ingredients
  • 5 cups spinach leaves
  • ½ cup pumpkin seeds, unsalted
  • 2 cups grapes tomatoes
  • ⅓ cup each feta and goat cheese, crumbled
  • ½ cup red onion, julienned
  • 1 cup beet slices, cooked
  • ¼ cup extra virgin olive oil
  • 3 tbsp balsamic vinegar
  • Sea salt and ground pepper to taste
Instructions
  1. Peel and cut beets into ½-inch wedges, place in a medium saucepan and cover with water.
  2. Bring to a boil, reduce heat to medium and boil until beets are fork tender (~35 mins).
  3. Meanwhile, in a large bowl, layer half of the spinach, pumpkin seeds, grape tomatoes, feta and goat cheese, and onion. Add half the beets once cooked. Then repeat this layer..
  4. Toss with olive oil and balsamic vinegar and enjoy. Leftovers (if there are any!) are great for the following day.

 

Primal Pizza

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Primal PizzaPizza is one of the foods that can be a deal-breaker when switching to real food. Our society eats so much pizza that it’s often too daunting to imagine life without it. Ready for the good news? You can still enjoy this cultural staple by simply taking control of the crust with this recipe, and then loading on all of your favourite toppings just like normal. You’re welcome!

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Primal Pizza
Recipe type: Beef/Pork/Lamb
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • 3 eggs, whisked
  • ½ cup coconut milk
  • 2 tbsp garlic, minced
  • ¼ cup coconut flour
  • ¼ cup almond flour
  • 1 tsp baking powder
  • Salt and pepper to taste
  • Optional: herbs and spices such as basil, oregano, thyme or onion powder
  • 1 can tomato paste
  • Toppings of your choice: sausage, chicken, olives, sundried tomatoes, bell peppers, and cheese
Instructions
  1. Preheat oven to 350 F.
  2. Mix eggs, coconut milk, and garlic in a bowl and mix together well.
  3. Add remaining ingredients (except tomato paste and toppings) and stir until a smooth consistency is reached. (Note: it will be a bit runnier than traditional wheat flour dough.)
  4. Line baking sheet with parchment paper and spread mixture evenly to edges (~1/8" thick).
  5. Cook ~12-15 minutes or until crust is lightly browned and not sticky to touch.
  6. Spread with tomato paste and dress with favourite toppings.
  7. Cook another 10 minutes or until cheese melts and edges are not burnt.

 

Maple Glazed Salmon

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Maple glazed salmonThis salmon recipe doesn’t even need marinating, and you simply cannot go wrong with its easy three ingredient glaze. Enjoy a healthy dose of omega-3 fatty acids while simultaneously getting two thumbs up from the crowd you’re feeding. Now that’s a win-win for all!

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Maple Glazed Salmon
Recipe type: Fish/Seafood
Cuisine: Mediterranean
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings
 
Ingredients
  • 2 lbs wild caught salmon fillet, skinned
  • ¼ cup maple syrup
  • 3 tsp dijon mustard
  • ½ tsp salt
  • Optional: crushed pecans as garnish
Instructions
  1. Preheat oven to 400F.
  2. In a small bowl, combine maple syrup, dijon mustard and salt.
  3. Rinse salmon under cold water and pat dry before arranging on a Arrange salmon on a foil lined baking sheet.
  4. Spoon glaze mixture over salmon and evenly coat with silicone brush.
  5. Top with crushed pecans if desired, and bake for 10-12 minutes or until fish flakes easily with a fork.

 

Shrimp Avocado Salad

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Shrimp Avocado SaladThis shrimp avocado salad is perfect for a quick meal (even breakfast!) during the summer — cool and filling without being draining and heavy.

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Shrimp Avocado Salad
Recipe type: Salad
Cuisine: Mediterranean
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings
 
Ingredients
  • Salad:
  • 7-8 cups organic mixed greens
  • 1 lb cooked shrimp, peeled
  • 3 avocados
  • 1 tomato
  • ¼ cup strawberries
  • ¼ cup red onion
  • ¼ cup cucumber
  • ¼ cup orange peppers (or any colour you like!)
  • Anything else you like in a green salad
  • Optional: Top with nuts and seeds
  • Dressing:
  • ⅓ cup olive oil
  • 3 tbsp cider vinegar or white balsamic vinegar
  • 1 tsp tarragon, crushed (to release flavour)
  • Salt and pepper to taste
Instructions
  1. Prepare salad ingredients in a large bowl.
  2. Mix dressing well and drizzle over salad.
  3. Toss and serve.

 

Roasted Red Pepper Soup

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This soup is an excellent source of healthy micronutrients like vitamins A and C, folate and fiber. Plus it’s so darn delicious! You can use jarred roasted peppers but roasting fresh red peppers is easy and adds a depth to the pepper flavour that can’t be beat.

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Roasted Red Pepper Soup
Recipe type: Soup
Cuisine: Mediterranean
Prep time: 
Cook time: 
Total time: 
Serves: 5-6 servings
 
Ingredients
  • 4 large red peppers, roasted and membranes removed (or jarred roasted peppers)
  • 2 onions, chopped
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • 3 cups of chicken stock
  • Salt and pepper to taste
  • Optional garnish: Crumbled bacon
Instructions
  1. Preheat oven to 375°F.
  2. Place whole peppers on a parchment-lined baking sheet and roast uncovered for 20 minutes. Turn peppers and continue roasting for another 20 minutes or until the skin is blistered and loose.
  3. Remove peppers from baking sheet and place in a bowl. Cover with a lid or plastic wrap for about 10 minutes so the peppers sweat.
  4. Slice peppers in half. Remove seeds and peel skin (it should slip off). Cut peppers into large chunks and set aside.
  5. In a large saucepan, heat oil over medium heat. Add onions and garlic and sauté until very soft, about 8 minutes. Stir in roasted red peppers and continue cooking until peppers are very soft.
  6. Transfer mixture to a blender or food processor and purée, slowly adding chicken stock, until desired consistency is reached.
  7. Return soup to pot and simmer until warm. Add salt and pepper to taste.
  8. Serve with crumbled bacon as a garnish, if desired. This soup also freezes well.