Category Archives: recipes

Best Broccoli Salad (By Design)

Having an awesome Broccoli Salad recipe in your back pocket is so great when you are looking for a change in your salad routine.

This recipe is so simple and with the addition of fresh dill for a pop of freshness it really makes for a surprise in the flavour.

And there is a reason that I want you to add Broccoli Salad to your regular salad rotation.

That is because broccoli belongs to a family called cruciferous vegetables. Cruciferous vegetables are rich in sulfur containing compounds called glucosinolates which support detoxification and break down further into compounds which have shown to reduce the risk and/or growth of certain cancers (specifically lung, stomach, colon and rectal).

Now, in our home, we actually don’t usually add cheese or bacon (gasp!)…but that is generally because if I don’t have cooked bacon on hand, I am not looking for an extra step in the prep process, I tend to be “frugal” with our cheese…and I don’t really tolerate dairy well…but that is just me. You are welcome to go wild!

This recipe has stood the test of time. Adults love it and so do the kids…and it’s really simple.

If you want this to be really healthy, make the mayo yourself by following the recipe below. If you are in a rush and are just glad to have a salad on the table, use store bought mayo. The problem is that store bought mayo is made with lower quality oils and I want to see you using a healthy oil like avocado oil (which is best for mayo because it has little to flavour compared to olive oil, but olive oil works well too).

Meal Prep Tip:

if you are preparing this salad in advance, just leave the dressing on the side.

Broccoli Salad

Prep Time: 10 minutes

  • 1 head broccoli, finely chopped
  • ¼ cup red onion, finely chopped
  • ½ cup raw sunflower seeds
  • ½ cup organic raisins
  • ½ cup homemade or store bought mayo (recipe below)
  • 1 tablespoon maple syrup
  • 1 tablespoon fresh dill
  • 1 tablespoon apple cider vinegar
  • cheese, bacon optional
  1. In a large bowl combine broccoli, red onion, sunflower seeds and raisins.
  2. In a separate bowl, combine mayo, maple syrup, dill and apple cider vinegar
  3. Pour over broccoli salad and toss to combine evenly.






Homemade Mayonnaise

Prep Time: 3 minutes

Special Equipment: immersion/stick blender

  •  1 cup avocado oil or extra virgin olive oil
  • 1 whole egg, raw and fresh, free run
  • 1 tablespoon white wine vinegar
  • ¼ teaspoon salt
  • Freshly ground pepper
  1. Place all ingredients in a cup that your immersion blender will fit into.
  2. Insert immersion blender to bottom. Turn on blender and hold it in place, on the bottom of the cup for about 20 seconds.
  3. With the blender still running, slowly lift it out of the cup allowing it to blend any remaining oil.
  4. Store in airtight container.

*Should last as long as the expiry date on the egg you used.


Panang Curry with Shrimp, Chicken or Beef

Beef Panang is my significant other’s favourite dish when we go to our favourite local Thai restaurant.

I took on the challenge a few years ago to make it but I found it too spicy and the meat was tough so I wrote it off…clearly, I was doing something wrong which at the time, I had no interest to investigate any further.

But recently I had a client request Beef Panang so this time I decided to do my homework and get it right.

I watched some videos on Panang which were so helpful especially this one in particular.

In a nutshell, I learned that adding fresh lemon grass, thai basil and lime kaffir leaves would bring this dish to a whole new level. I also learned that using prepared curry paste is totally ok (instead of making it yourself) because the prepared paste is made with special grinders so that everything is the perfect texture (or perfectly combined)…all I know is they said it was ok!

I also learned that both chicken or shrimp were great alternatives to beef, however if you are going to use beef, flank steak is a great cut for it. (Take note, that many chefs agree that beef is the ultimate protein choice for panang because of it’s rich flavour).

Personally, I think there is some truth to that but I have thoroughly enjoyed it with shrimp as well.

The trick to keeping it less spicy or if you prefer, to make it super spicy, is to adjust the amount of curry paste. The more you use, the hotter it gets.

The lime kaffir leaves and thai basil should be available at your local Asian market (assuming you have one in your town) and the bamboo shoots and lemon grass may be at your local grocer. You can make this curry without all of those ingredients if necessary, but really, they take the panang to another level.

Panang Curry


  • 1.5-2 pounds meat of choice (beef flank, chicken breast or thigh, or shrimp)
  • lime kaffir leaves, chiffonade (cut into thin strips)
  • 2 stalks lemon grass, soft centers only, minced
  • 1 red pepper, julienned
  • 1 onion, sliced
  • Thai basil leaves and stems, torn (a handful)
  • 1 227ml can bamboo shoots
  • 2 cans coconut milk, not shaken (you want the cream on the top)
  • 2 tablespoons curry paste (or more if you like it spicy)


  1. Place coconut cream from one can only in a preheated soup pot. The cream is the thicker part on top.
  2. Mix Curry Paste into cream and reduce it over medium heat until you think it is just about to burn.
  3. Add the rest of the coconut milk that is in both cans.
  4. Add the lime kaffir leaves and lemon grass.
  5. Bring the liquid to a boil and let it boil down to reduce even further.
  6. While it is reducing add onion, peppers, thai basil and bamboo shoots and stir.
  7. Keep the mixture at a low boil and reduce until it coats the back of a wooden spoon without being overly runny (you want the coconut milk to be thicker, not watery).
    Meanwhile if you are using steak, sear it in a separate pan and slice thinly.
  8. Add the meat to the pot once the coconut milk mixture has reached your desired consistency. If using chicken or shrimp, add them to the panang sauce and cook until the chicken or shrimp is thoroughly cooked.
  9. Serve over cauliflower rice or white rice.

Serves 4-6

I look forward to hearing how it goes for you!

For more simple By Design recipes why not pick up your copy of the Eat By Design Cookbook. I’ve created it in the form of a 28-day meal plan (plus grocery lists!) so you don’t need to think about what’s for breakfast, lunch or dinner for the next month. Or you can grab the first 7 days FREE by clicking here.

Super Fast And Healthy Dinners

7 Super Fast and Healthy Dinners

I was recently asked to host a cooking class and demonstrate some super fast and healthy dinners.

So I put together seven of my favourites.

And then I realized, that these recipes were so good and so convenient I needed to share them with you.

I have put all of the recipes together in one free download which you can get HERE.

And if you are wondering how fast these recipes really are? I demonstrated six of them in about 90 minutes, with about an hour of prep work before hand which averages to less than 25 minutes a meal….and many of them will take you much less time than that to throw together.

1. Cabbage and Sausage

The cabbage and sausage is just simply chopped cabbage with sausages. You can bake it or slow cook it. And it is of course, delicious.

2. Sausage and Butternut Squash Stew

The Sausage and Butternut Squash Stew is great for the oven, slow cooker or Instant Pot. If you purchase pre-chopped butternut squash you will save your self a whole whack of time.

3. Crustless Crab Quiche

This recipe is just super fast and so buttery good (even though there is no butter:-). The crab meat can be purchased in the seafood department of the grocery store.

4. Sundried Tomato and Basil Turkey Burgers with Avocado Cream

These burgers are great to make ahead and freeze raw. You can then just throw them frozen on the grill or in a pan for about seven minutes per side and drizzle the avocado cream on top.

5. Sausage Egg Roll in a Bowl

Possibly the easiest dinner ever made (with the exception of cabbage & sausage). Just watch the video. You’ll see.

6. Chicken Salad with Apple & Celery

This is a recipe that happened by accident. Got leftover chicken? And who doesn’t have apples, mayo and celery in the fridge? I made this for the kids lunches one day it was a hit that we have repeated several times.

If you want to step it up a notch, add some pecans, grapes, bacon…what else would you add?

7. Tandoori Chicken with Curry Cauliflower Rice and Tzatziki

The Tandoori Chicken is super easy because you can buy the Tandoori spice mix already prepared. Just marinade it overnight for a tonne of flavour. If you want cut out one more step, you can buy prepared tzatziki which usually contains the same ingredients you would be using anyway.

What are your favourite super fast and healthy dinner recipes? Please comment below.

And don’t forget to download your free Quick Dinners Recipe Package HERE.

"Healthier" Baked Goods

8 of The Best “Healthier” Baked Goods Recipes

I want you to eat healthy food the vast majority of the time. But I also want you to have “healthier” baked goods recipes available to you when you need them.

The recipes below are gluten-free and grain-free. They generally use By Design and paleo friendly ingredients (with the exception of chickpea flour in the cupcakes)

If you are hosting a birthday party, I would rather that you serve up an almond flour cake with homemade chocolate icing then a white flour cake because you will likely feel better without the gluten…

And if you are craving something sweet at night (like craving it so bad you are considering going out to Dairy Queen for a blizzard)…I would rather you choose something totally decadent and satisfying like homemade chocolate fondue so that you can wake up feeling great tomorrow.

Mind you, if organic full fat whipping cream served on top of your favourite fresh berries is the ultimate treat for you, please stick to that because that will give you loads of great nutrients whereas, these baked goods still come along with some negative effects.

So before I give you the recipes, my sweet friend, we are going to have a short chat about how you can best use these recipes…because I want to reiterate that not all of these recipes are “healthy” indulgences…they are just healthier than some other options.

The majority of these recipes are baked goods. These are not By Design baked goods…they are just “better option” baked goods.

They have added sugar and they will still tickle that reward centre in your brain meaning that after you eat them, you may wake up craving more baked goods or other indulgences the next day.

I have worked with clients who knew that indulging in these types of recipes was a bad idea for themselves. They would say “I am an all or nothing type of person. If I have some, I will just continue to want more.” If that sounds like you, just scroll down to the Bonus Recipe at the end.

Got that?

If so, then it’s time to share the recipes that have gotten me through many a birthday party, girl’s night, book club, dinner with friends or just a downright craving…

With these recipes, I have been able to stay much more on track with my healthy lifestyle, with my properly functioning digestion and feeling better than I would have, had I had to resort to packaged baked goods or foods with gluten.





1. Cupcakes

(gluten free, grain free, dairy free, egg free, nut free)
This recipe uses chickpea flour…which is not a top choice because it is made from raw chickpeas which are hard on the digestive system. It is however free of the majority of the most common allergens so it has been a life saver for birthday parties with kids.

You can also use the recipe to make a cake…it will just take a little longer to bake.

2. Banana Chocolate Chip Muffins

I use the same recipe for my muffins that I use for my birthday cakes. So you can scroll down to the Birthday cake for these buttery, banana-y, chocolatey sensations.

Just skip the icing step in the recipe and fold about 1 cup of chocolate chips into the batter before baking.





3. Bread

When you give up bread because you realize that it is making your digestive system suffer and you realize that it is a catalyst in your weight loss or fitness challenges, not much is as exciting as coming across a recipe for bread, that is predominantly made with on track ingredients and you get to use a bread maker to make it.

I am serious, finding this recipe after four years of never buying bread was like finding a key to a treasure box.

Now, I don’t make it often but it is really comforting to know that I have a recipe I can turn to when I really want toast with breakfast or a grilled cheese.

Now, just as a reference point, I have only used this recipe three times since I found it about  a year ago….but it is nice to have in my repertoire.





4. Pumpkin Muffins

These Pumpkin Muffins were one of my first adventures into “paleo baking.’ And I have reused this recipe countless times over the years. You can add chocolate or nuts…or both!

Coconut flour can be a bit of a struggle to swallow…which I agree, does not make it sound appetizing…but these muffins are very good regardless. Just make sure to serve them with tea or water!

5. Pecan Shortbread Chocolate Chip Cookies

These Pecan Shortbread cookies are so good that I get requests to bring them to potlucks…I have even had guests requests that I serve them when they are coming to my house!

This recipe is relatively simple but don’t skimp on the butter. If you don’t use enough, your cookies will crumble when you cut them.

Also, just make sure to let them cool or else they may fall apart…but at the same time…not much is better than a warm cookie, even if it falls apart.

6. Chocolate Chip Cookies

Yes, these are just as delicious as any grain based homemade chocolate chip cookies.

You can use refined coconut oil or butter for these cookies, in place of the palm oil. And maple syrup works fine in place of the coconut sugar.





7. Apple Crumble

This apple crumble is an excellent substitution for the traditional recipe.

While it is true that oats are generally gluten free, they may also be tough on your digestive system so the almond/coconut substitution is great. And the combination works great for texture.

The butter and cinnamon are what really take this recipe to it’s limits. It is melt in your mouth goodness without being too sweet.






8. Birthday Cake with Chocolate Icing (using almond flour)

  • 3 cups almond flour
  • ¾ cup shredded unsweetened coconut, plus extra for sprinkling
  • 1/2 teaspoon salt
  • 1 teaspoon baking soda
  • 1/4 cup butter, melted
  • 1/4 cup maple syrup(if desired)
  • 3 large eggs
  • 1 tablespoon vanilla extract
  • 3 large ripe bananas, mashed


  •  1 ½ cups full fat coconut milk
  • 2 Tbsp coconut oil
  • 300g dark chocolate, broken into small pieces


  1. Preheat the oven to 350 degrees.
  2. Line a 9-inch cake pan or 2 round cake pans with parchment paper.
  3. In a large bowl, combine the almond flour, coconut, salt, and baking soda.
  4. In a medium bowl, whisk together the melted butter, maple syrup, eggs and vanilla extract.
  5. Stir the wet ingredients into the almond flour mixture until thoroughly combined.
  6. Fold in the bananas and chocolate chips, and spread into the prepared cake pan.
  7. Bake for 30 mins or until done. You know it is ready when the cake is golden and and a toothpick inserted in the center comes out clean. Also, the top of the cake should not look wet anymore. Remove it from the oven and place on a wire rack.
  8. Let cool completely.
  9. Meanwhile, in a medium saucepan bring the coconut milk and coconut oil just to a boil and remove from heat.
  10. Add the dark chocolate and stir while the chocolate melts
  11. Place the chocolate icing in the fridge to cool and thicken for about a hour or more, stirring occasionally.
  12. Once the cake is cool and the icing is thick enough to spread, place one cake on a plate and ice the top. Place the second cake on top and spread the icing all over the cake. Sprinkle coconut on top of cake.
  13. Place in fridge if necessary to allow icing to harden.

*For muffins or mini-loaves-add chocolate chips and bake 20 mins.

*To ice 12 muffins use ½ cup coconut milk, ½ tablespoon coconut oil, ¾ cup chocolate chips for icing.

BONUS recipe! 




Chocolate Fondue

And this recipe…this one comes to you from my heart.

This is my weekend at the cottage recipe. The one I share with my kids after a great day by the lake…

I enjoy this chocolate fondue at least twice a week over the summer when organic berries are in season and easier to find.

It is important to choose organic strawberries because they are at the top of EWG’s Dirty Dozen list (these are the produce items that contain the most pesticide residues).

So that is it! Those are my favourite “healthier” baked goods recipes. I hope that they fill some gaps in your healthy lifestyle so that you can still celebrate with food on special occasions, or tame a craving, while doing less harm to your body than you would with conventional baked goods.

For more simple By Design recipes why not pick up your copy of the Eat By Design Cookbook. I’ve created it in the form of a 28-day meal plan (plus grocery lists!) so you don’t need to think about what’s for breakfast, lunch or dinner for the next month. Or you can grab the first 7 days FREE by clicking here.



Apple Crumble

Apple Crumble (Grain/Gluten Free)

Prep Time: 20 minutes, Cook time: 20 minutes

  • 6 apples, cored and cut into thin slices
  • 2 tablespoons plus 1/3 cup butter, divided
  • 2 tablespoons plus ¼ cup maple syrup, divided
  • 2 tablespoons cinnamon, divided
  • Juice from ½ a lemon
  • 1 ½ cups almonds, ground in a blender to a consistency that is not quite as fine as almond meal but not quite chunky or to your preference (depending on the blender this may be done in batches)
  • 1 ½ cups unsweetened shredded coconut (
  1. Preheat oven to 350°F.
  2. Melt 2 tablespoons of butter in a large saucepan over medium-low heat.
  3. Add 2 tablespoons of maple syrup and ½ tablespoon of cinnamon and stir.
  4. Add apples. Stir to coat.
  5. Raise heat to medium and cook covered for 10-15 minutes, stirring occasionally until the apples soften slightly.
  6. Add lemon juice and stir to cover apples. If there is a significant amount of liquid in the bottom of the pan, remove the lid, raise the heat to medium-high and allow the liquid to reduce for a few minutes.
  7. Meanwhile, in a large bowl mix together ground almonds, coconut and remaining 1 ½ tablespoons of cinnamon. Blend ingredients with a spoon or with your hands.
  8. When the apples have finished cooking, transfer them to an 8×8 baking dish.
  9. In the same saucepan, melt the remaining butter and add the maple syrup. Stir.
  10. Add the butter and syrup mixture and the remaining cinnamon to the ground almond mixture and mix with your hands until it resembles a crumble.
  11. Place the crumble on top of the apples and bake for 20 minutes or until the topping has browned.
  12. Let cool slightly and serve.

Serves 6-8

For more simple By Design recipes why not pick up your copy of the Eat By Design Cookbook. I’ve created it in the form of a 28-day meal plan (plus grocery lists!) so you don’t need to think about what’s for breakfast, lunch or dinner for the next month. Or you can grab the first 7 days FREE by clicking here.