High Protein Loaf

This healthy high protein, gluten-free, high fiber loaf is a real winner for breakfast lunch or dinner!

High Protein Loaf
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  • ¼ oz yeast
  • 4 Tbsp olive oil
  • 1 cup chickpea flour
  • ¾ cup ground almonds
  • ¼ cup flaxseeds
  • 3 ½ ounces mixed seeds, (chia, poppy, hemp, sunflower, pumpkin)
  • 1 sprig fresh rosemary
  • 4 large eggs or *egg substitute
recipe by STIR Cooking School


Place yeast and oil in 1½ cups lukewarm water and mix with fork.

Preheat oven to 375.Line a 6-cup loaf pan with parchment paper.

Place the flour, almonds and seeds in a large bowl and create a well. Pick and chop rosemary leaves. Crack the eggs in the middle of the well and beat together. Add the yeast mixture. Whisk until flour on the sides is incorporated. Pour batter into the loaf pan.

Bake in middle of the oven for 45 minutes or place the pan in the fridge and bake the next day. Loaf is ready when the toothpick comes out clean. Cool for 20 minutes before slicing.

*Egg substitute:1 tbsp. flaxseed and 3 Tbsp. water=1 egg

The Great CARB Debate

With a new year well on its way, we often hear from people making food resolutions…eat healthier, lose weight and maybe cook a few more meals at home (yeah!)

One of the most persistent topics is the push to eliminate carbs in our diets. Surely we will lose all that extra weight and finally get that trim lean body we have dreamed about if we avoid carbs?

Newsflash… it’s the type of carbs that people routinely eat that are the issue. White sugar, white flour, highly processed foods and other “simple sugar” carbs should be avoided as much as possible.

Complex carbohydrates (did you know that veggies and fruit are often mostly carbs?) are necessary to provide us with energy, macro, micronutrients and the fiber we so desperately need.

Not only are carbohydrates the body’s first go-to source of energy, they are chock full of goodness.  Here are some suggested healthy carbs to give you some guidelines:

Complex carbohydrates

  • Vegetables – all!
  • Whole grains-oats, quinoa, brown rice, barley
  • Nuts and seeds
  • Whole fruit
  • Beans and Legumes
  • Tubers – sweet and regular potatoes

Simple Carbohydrates

  • Sugary drinks-soda, sports drinks
  • Juices
  • White bread and other industrial baking
  • Processed Food – if you can’t recognize the ingredients it’s probably not food
  • Ice cream, candy, high-sugar chocolate

Keep complex carbohydrates on the menu for your healthy eating resolution in 2020!

Cabbage Roll Stew

Here is a great seasonal tasty main course meal to make on a cold winters eve ….the featured protein is lentils, of which Canada is one of the biggest producers in the world!

Lentils are a versatile member of the pulse family and pack the most protein per ounce of all the legumes. Experiment with different types of lentils, orange, brown, green and the tiny black caviar sized lentils called beluga. All our delicious and easy to cook with!

The Cabbage Roll Stew
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  • ½ oz dried porcini mushrooms
  • 3 cups boiling water
  • 2 Tbsp. avocado or grapeseed oil
  • ¾ lb. fresh mixed mushrooms, halves/quarters
  • 1 small onion, finely diced
  • 2 garlic cloves, minced
  • 2 Tbsp. tomato paste, no added salt
  • 28oz.can tomatoes, no salt added
  • 4 cups low sodium vegetable broth
  • ½ cup PUY lentils rinsed and picked over for rocks
  • ¼ cup wild rice
  • 1 medium green cabbage, cut into bit sized pieces
  • 1 bay leaf
  • 1 tsp. dried thyme
  • 2 Tbsp. red wine vinegar
  • 1 tsp. sea salt
  • ¾ cup parsley leaves finely, chopped
recipe by STIR Cooking School


Rehydrate mushrooms in boiling water. Drain after 15min.saving liquid.

Finely chop mushrooms, set aside.

Warm oil overheat in a large Dutch oven. Add fresh mixed mushrooms and sear until well browned.

Turn down to medium and add onion cooking for 3 minutes before adding the garlic, porcini mushrooms, tomato paste.

Cook for another 2 minutes to coat with tomato paste and mix well.

Deglaze the bottom for the pan with 1 cup reserved mushroom broth. Stir in tomatoes with their juices, vegetable broth, remaining mushroom broth, lentils and wild rice. Bring to a simmer before adding cabbage, bay leaf, thyme.

Cover pot and cook on low about 40-45 min. Stir in vinegar and salt, cook for 2 more min. Stir in chopped parsley.

Healthy Christmas

Healthy Holiday Tips


As the holiday season ramps up, food is a huge focus! Here are some tips for keeping your holiday season a healthy balanced one!


1)Load up on the Veggies first

-Fill half your plate with veggies or at an appetizer party zero in on the veggie platter.


2)Bring the Healthy stuff

-if you are asked to bring a dish bring a veggie-heavy option that way there is always a guaranteed healthy option for you!


3) Savour every bite

-eat slowly, savour the flavours! When there is an overabundance of food we tend to eat faster and end up over-eating!


4)Take a break

-stop during your meal and ask yourself if you are still enjoying it. Sometimes when we take a break we realize we are already satisfied.



-try alternating between alcohol and plain or sparkling water.  If you are having a mixed drink,use soda water for the mix.


6)Get Moving

-take a 15-20 minute brisk walk after you eat to help stabilize blood sugar and ease digestion.


7)Plan Activities

-plan a skating, X-country skiing, hiking or snowshoe outing followed by a casual chili party! get out and shovel the snow! Keeping active during the holidays is really important to help balance the food focus.


8)Lose the Guilt

-this is a time of celebration and enjoying friends and family! Allow your self to enjoy the season just try to manage your choices every day.


9)Cook Healthy Food

-get in the kitchen and cook up a healthy veggie soup/stew, add some legumes and enjoy for lunch or dinner whenever you can to take a break from the richer meals!


10)Sign up for a STIR Cooking Class!

Learn to cook something new,fun and healthy we have some great classes planned for 2020!

To Salt or Not to Salt??

If you have ever been in the kitchen with a professional chef you would be shocked at the amount of “seasoning” that goes on…often heaping handfuls of salt going into pots and dishes during cooking.

A good chef knows the perfect balance of enhancing the flavour of the food vs. over-powering it.  When we probed a bit more we found that most chefs are using kosher salt in the kitchen. Why is this?

The large uniform crystals in kosher salt are easy to pick up and provide ½ of the sodium per ounce than finer grain salt. Kosher salt also has a cleaner flavour than iodized salt. The Kosher aspect is the application of this salt as it melts on meat during preparation.

Sodium is a key factor in heart disease, stroke and kidney dysfunction. The average Canadian consumes 3400mg. a day of sodium, more than ½ of the recommended 1,000-1500 mg. per day.

Where is all the sodium hiding? Processed and fast foods are famous for their high sodium content, salty snacks and crackers, convenience /pre-made meals, processed bread products, ham, salami, jerky, canned soups, store-bought sauces/ gravies, and cottage cheese!

The solution? Buy and cook your foods and season yourself!

Eat food in its natural state, unprocessed, unrefined and whole!

Try using kosher salt to season during your cooking!


Cauliflower Soup

‘Tis the season for delicious heart-warming soups. This delicious cauliflower soup will have you going back for seconds! 

Cauliflower Soup
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  • 1 head cauliflower, cut into small florets
  • 3 roasted garlic cloves
  • 2 Tbsp. extra virgin olive oil
  • ¼ tsp. nutmeg
  • 1 ½ tsp .sea salt
  • ½ tsp ground black pepper
  • 1 Tbsp. coconut oil or butter
  • 1 onion, finely chopped
  • 3 Tbsp. flour
  • 14 oz.broth of your choice
  • 1 cup milk of your choice
  • 1 Tbsp. sherry
recipe by STIR Cooking School


Preheat oven to 450 degrees.

Place cauliflower and garlic cloves in skin on sheet pan and drizzle with oil.

Season with nutmeg, salt and pepper, toss to coat.

Roast 30-40 minutes,tossing every 10 minutes, until golden brown and tender.

Melt butter or coconut oil in large sauce pan and add chopped onion, cook 8-10 minutes until brown.

Sprinkle flour over the onions,stir to coat.Slowly add broth and milk to the pan while stirring. Whisk until flour dissolves. Bring to a boil until thickened then reduce to low.

Add the cauliflower and squeeze the garlic from skin into pan.

Mix to stir and blend to desired texture.

Top with truffle or chili oil and chopped parsley!

Butternut Squash Risotto

Butternut Squash Risotto
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  • 1 medium butternut squash
  • 1 Tbsp. olive oil
  • 1 medium onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 1 ½ cup short grain brown rice
  • 1 tsp. butter
  • ¼ cup white wine
  • 4-6 cups veggie broth, heated in a pot
  • ½ cup butternut squash puree
  • ¼ tsp. freshly grated nutmeg
  • ½ cup grated Parmesan cheese
recipe by STIR Cooking School


Preheat oven to 400 degrees and line a cookie sheet with parchment paper.

Cut squash in half and remove seeds, place face down on baking sheet.

Bake 30-35 minutes, until tender, remove and let cool.

Place squash flesh in blender and blend until smooth.

Heat olive oil in a pan on medium heat.

Cook onions 3-4 min until translucent. Add garlic and cook for 2 minutes.

Ada the rice and butter and mix together, toasting the rice for a minute.

Add wine and cook until liquid is evaporated.

Slowly add broth ½ cup at a time stirring frequently until liquid is completely absorbed before adding more broth.

Cook for 20-30 min. adding broth as needed.  Rice should be slightly firm.

When almost done, add butternut squash, nutmeg, parmesan cheese and salt and pepper.

Lemon or a splash of white wine adds a nice acidity when you are finished cooking. Garnish with fresh sage leaves.

Filipino Seasoning Mix

This spice mix was featured at our annual Grilling Class in 2018.  Great rub for chicken or toss it onto some popcorn for a fun snack.

Filipino Seasoning Mix
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  • 2 Tbsp ground garlic
  • 1 Tbsp ground ginger
  • 1 Tbsp ground coriander
  • 2 tsp ground cumin
  • 1 tsp salt
  • 1 tsp ground black pepper
  • 1 tsp citric acid
  • 1/2 tsp ground chilies
  • ½ tsp dried, ground lemongrass
recipe by STIR Cooking School


Combine all ingredients and mix well. Keep in an airtight jar.

Eggplant Tostadas

Using Eggplant rounds with your favourite Tostada topping is a great way to add veggies and lighten up this tasty appy!


  • 2 lg eggplants, cut into 1/4 inch rounds kosher salt
  • 2 Tbsp. olive oil
  • freshly ground pepper
  • 2 cups cooked chicken or substitute more beans for vegetarian option
  • 14 oz. soaked, cooked, drained black beans
  • ½ c. corn
  • 1 tomato, diced
  • 1 avocado, diced
  • juice of 1 lime
  • 1 tsp. chili powder
  • ½ cup shredded cheddar cheese
  • ½ cup shredded monterey jack cheese
  • 2 Tbsp. cilantro, chopped


Preheat oven to 400.

Line a baking sheet with paper towel and lay eggplant rounds out, heavily salt and let sit for 30 min. Dab excess salt off with towel.

Brush eggplant with oil and top with pepper. Bake until crisy,25-30min.

Toss all other ingredients together, except cheese and season with salt and pepper.

Spoon mixture on crisp eggplant rounds, sprinkle with cheese, return to the oven for 5 min. for cheese to melt. Garnish with cilantro.

STIR celebrates….Cinco de Mayo!

The 5th of May marks the date of the annual celebration of the Mexican Army’s victory over the French Empire at the battle of Puebla, May 5, 1862. In the USA, Cinco de Mayo has become associated with a celebration of Mexican –American culture.

This fun fiesta day includes fireworks, parades and of course the enjoyment of delicious Mexican dishes.

Mexican specialties prepared for Cinco de Mayo include:

Green pozole Chicken, Horchata, Gaucamole, Cemita Poblana, Heuvos rancheros, Barbacoa, Enchilades Verdes, Tostadas, Chili Verde Tamales, Tacos and Flautas!

Fun facts about Cinco de Mayo:

-Americans eat 81million pounds of avocadoes on this 1 day!

-Americans spend 2.9 million on Margaritas per year, the official drink of the fiesta

-enchiladas are the most popular food

-more people celebrate in USA than Mexico

-the biggest celebration is Fiesta Broadway in LA, attracting over 300,000 people

We at STIR cooking have decided to celebrate Cinco de Mayo with Taco and Tequila classes during the month of May.

If you have attended our Tapas, Taco and Tequila class before, don’t worry our Taco and Tequila Classes 2.0 feature all new tacos and their accompaniments. (Yes there will be a fish taco for those that have been asking!)

See below for class dates and times. Remember classes fill up quickly so sign up as soon as possible to avoid disappointment!