Good Wolfe Review

wine board

Last night marks the second stop on K (sis in law) and I’s Tour of Vancouver. I made that name up, but I kinda like it. So, we went to Mamie Taylor’s last time, and it deserves all the hype it gets. SO GOOD. If you are a fried chicken connoisseur, you have met your match. Last night was K’s pick and she decided on Good Wolfe . Of course, we could not help ourselves and looked at the menu each day in anticipation.

I walked in and was greeted immediately by a server. We did not have a reso but the manager came up and told me there were two tables available so I did not have to wait. Perfect, especially on a Saturday night. The place was packed and from what I can see, the bar is the place to be. It is in the centre of the room, large and square, so lots of people can sit all around it. We got a nice table right behind the bar, perfect for evening chatting. Our server came up right away with water and to say hello.

K is a white wine drinker, and I prefer red, but they did not have a glass that I liked (just personal preference) and so we went with the Tinhorn Gewürztraminer. It was fabulous. Notes of apples and pears, some peach but without an overwhelming sweetness. Perfect. Like 2 bottle perfect. More on that later.

K had heard about their famous bread. Now, I have not had bread in a long time, but it was our night and so we went with it. They bake it in house, traditional peasant bread; crunchy on the outside, warm and chewy on the inside. So, pretty much bliss, then I topped it with some buttery bliss.

We decided on our appetizers; Caesar salad and Charcuterie. The appies arrived very quickly. K is a Caesar salad connoisseur and she loved it. The croutons were the highlight and it was everything a Caesar salad should be. Yet, it left me wanting, something to set itself apart from the same ol’ Caesar salad. The Charcuterie was excellent. What I liked the most was how different and unique it was.  It had spec and two types of pates on it, topped with gherkins and frisee. The flavours had great depth with both sweet and salty notes. Lots of texture in there too.

We ordered our mains and the conversation flowed. The ambience of the place is fabulous. Not too loud, small enough to be intimate but large enough to accommodate walk in’s, like ourselves. Diminly lit, but not too much that I have to squint. It is cozy, with a European feel to it and the service is absolutely outstanding. Having served for 6 years, I know  great server when I am served by one. Our server was warm, funny, and not the least bit intrusive, he was fully available before we needed him but not around to hover. He picked up on our vibe and let us have our evening.

So then dinner came. Oh…the dinner. We ordered the Cornish game hen. It was baked in a cream, mushroom and onion sauce, served with a side of spaetzle. Then, because we decided to go all out and fully against all Paleo guidelines, we got the scallop carbonara. First, the cornish game hen. It was to die for. Crispy, perfectly seasoned skin, with a moist and juicy inside. The spaetzle was pan fried, which made it the heavenly combo of buttery crunch with a smooth interior. The cream sauce was rich, but not heavy and the right consistency to ooze over the hen. Second, the pasta. I can still taste it. Freshly in house made pasta, in a rich herbed cream sauce and giant, perfectly seasoned scallops. This entree was everything pasta should be and what breaking Paleo is all about.

Halfway through our entrees, K ordered another bottle of wine. This would be where I got in trouble. Or should I say hammered. We did not have dessert because we were both so stuffed and drunk.

So, all in all, it was an amazing evening. I give Good Wolfe 4 out of 5 stars. It really surpassed my expectations and I highly recommend it.

Good Wolfe

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Cod and Prawn Tostadas

Prawn and Cod Tostada

When I made this dish, it was sunny and 25 degrees outside. As soon as that kind of summer weather hits, my inner Mexican comes out. Just in time for Cinco De Mayo. I adore all kinds of south of border food, but corn and beans give me major bloat…so much that I could float. Haha! I made a funny. Not so funny? Well, bloat is nothing to joke about it, is it people? I did some research and found that you can make the tostadas out of the ever versatile plantain. Is there anything plantains cannot do? You could say they cannot give hugs, but they hug my insides, so really, they are everything to me.

On an exercise note, I did my first cycle today. Rode to the base of Grouse Mountain and home. Did it in 90 mins. I felt the strongest and fastest I ever have. Must be carrying around and squatting with my 22lb, 7 month old.

Cod and Prawn Tostadas

Serves 4


2 cod fillets, fresh or frozen

20 prawns

1 cup of red cabbage

1/2 an onion, sliced

1 red pepper, sliced

2 large, green plantains

1/2 cup of soft, crumbled goat cheese

1 cup of Guacamole

Cod Marinade

1/2 tsp of each: chill powder, cumin, garlic powder, onion powder, salt and pepper.

Cucumber Pineapple Salsa

2 mini cucumbers

1/4 of a pineapple

2 tbsp of lime juice

salt and pepper

Mix this all together and you have salsa


1. Preheat oven to 350. To make the tostadas peel your green plantains. I find it easiest to cut off the ends, score it down the middle and then using a sharp knife, open it up and using my hands to peel the rest. Cut them in half width wise. Get out your mandolin and slice them, lengthwise, so they are potato chip thin. When you are done, make a basket of a kind. I slightly layered three beside each other, with a small overlap and then one at the top and bottom with a slight overlap. Brush them with avocado oil and season with salt. Bake for 15 minutes on one side and 15 on the other. The sides will turn up and resemble bowls. The more to hold I think!

2. Have the cod unthawed or fresh, and place in a ziplock bag with avocado oil and spice marinade mix. Let sit in the fridge for at least 30 mins or until you are ready to cook it. When you are, bake at 375 for 15-20 mins. Break into bite size pieces.

3. Place some avocado oil in a frying pan over medium heat. Add the onion and red pepper with some onion, chilli and garlic powder. Sauté until cooked through, not mushy though. About 8 minutes. Set aside when done.

4. Mince up 3 cloves of garlic and heat some butter (or choice of fat) in a frying pan. Sauté prawns until they are pink.

5. Now time to assemble! Put goat cheese (or none if strict Paleo), on the bottom of your plantain tostada. Then add your onion and pepper mixture. Then your cabbage. Then your prawns and cod. Then top with some spicy guacamole. And finally, top with your cucumber and pineapple salsa.

6. Mmmmmmm, nom nom nom that stuff down!


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Bone Broth Short Ribs

Short Ribs

It has been one of those weeks. Both my son and I had a chest infection and that puts a stick in the ever moving wheel of my life. We are getting back to normal and by that I mean exercise and eating well. Ever notice that when you are sick you seem to really go off the bandwagon? Not just getting off at a stop. I’m talking, you roll off, hit your head, end up in a ditch where prisoners are working and covering you with mud. Okay, maybe I am being a bit dramatic, but I did eat 1/2 of an almond lemon ricotta cake. Damn it was GOOD. No regrets right? Anyways! So here we are, a new week, starting again and feeling better every day. We love short ribs in my house and I always make it the same way. Yet, with the addition of my bone broth and grass fed beef, the taste is just unreal.

Bone Broth Short Ribs


4 slices of bacon, chopped

4 lbs of short ribs

1/4 cup of arrowroot powder

4 carrots, chopped

4 stalks of celery, chopped

1 onion, diced

1 leek, diced

2 tbsp of tomato paste

3 cups of bone broth (or beef broth if you do not have it)


Preheat oven to 325.

1. In a dutch oven, fry the bacon pieces until crispy. Remove and let sit on a paper towel. Drain fat but leave 2 tbsp in the dutch oven.

2. Place the arrowroot powder in a swallow bowl with some salt and pepper. Coat the short ribs in the flour mixture. On medium high heat, brown all sides of the short ribs in the remaining bacon fat.

3. Remove short ribs and place on a plate.

4. Take some of the reserved bacon fat, add it to the dutch oven. Lower the heat to medium  and sauté all the veggies together. Once soft, add in tomato paste and coat. Add in 1/2 cup of the bone broth and deglaze the bottom.

5. Place short ribs back in the dutch over. Cover with remaining bone broth (it should not cover them, but just reach them) and add salt and pepper and 3 bay leafs.

6. Put in the oven for 3 hours.

7. Then….nom nom nom. With cauliflower mash, or if you are into it like I was, some potatoes!


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Paleo Pub Night

Paleo Pub Night

This has not been our typical April. April is usually random weeks of gorgeous, sunny and 17 degrees. This April has been very rainy and just kind of bleh. I am hoping that it is a lead up to a fabulous sun-filled summer. So, on a rainy Saturday, I was sitting and thinking about dinner. Well, really, food in general. Let’s be serious. It is all I ever think and dream about. I was lying in bed the other night dreaming about birthday cake. Not just regular birthday cake, but that flavour that is all the rage. You know with the sprinkles and super sugary icing. Sigh, yum.

Anyways! On those rainy spring days, Z and I loved sitting in a warm and cozy pub where you could get an afternoon buzz on with some great appies. Pub food. Of course, it always left me feeling bloated and uncomfortable. So, I thought, why not have one at home? And you know what? That is what I did…

Paleo Pub Night:


Tikka Masala Chicken Wings, Double Stuffed Chorizo Yams, Pizza Bites, Asian Pork Cups

Tikka Masala Chicken Wings:

1. Take 1/4 cup of coconut milk, 1 tsp of both garam masala, cumin, 1 tbsp of curry powder and salt and pepper and put it in a bowl. Marinate in the fridge for at least 2 hours. Take out and bake for an hour at 425 degrees. Turn every 20 minutes. (I like mine crispy!)

Pizza Bites:

1. Lay your chorizo salami on a baking pan (how many depends on how many mouths). Add a 1 tsp of pizza sauce on each, do not spread it all the way to the edges. Top with sliced mushrooms, peppers, cheese and olives. Broil for 5 minutes.

Double Stuffed Chorizo Yams:

1. Poke holes into 4 whole yams with a fork. Bake in the oven at 400 for 20-30 minutes. (Depends on your yam size). Take them out of the oven and let cool. Cut them in half and let cool some more. Take insides out and retain the skin of the yam. Cut up some roasted red peppers. Mash the yam meat with leftover chorizo salami, butter, salt and pepper and roasted red peppers. Then scoop the yam mixture into the skins. Top with goat cheese and bake for another 15 minutes at 375.

Asian Pork Cups

1. Peel back leaves of a Chinese cabbage (amount depends on the number of mouths). Chop up the damaged/leftover cabbage leaves, mushrooms and onions. Sauté until cooked. Take 1 lb of ground pork and sauté with fresh grated ginger and garlic. When pork is almost done, add in the veggie mixture. Pour in a 1/4 cup of coconut aminos and let simmer until some of the liquid is adsorbed. Scoop mixture into cabbage cups.

And never forget to…nom nom nom

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Pork Chop Suey

Pork Chop Suey

It was gorgeous this past weekend! We got out for walks, the park and some quality family time. But, I must say the highlight of my weekend was a run. While it may seem simple, I have not been able to run since my son was born. A bit of back-story: I live to trail run. Well, I actually live to eat, but after that trail running. You can see how they are related right? Due to complications after birth I have been off running and this has been devastating. Getting my body back has been and still is a very slow process, healing has been slow and running was a huge source of mental relief.

Anyways! I was finally feeling confident enough to try it out. It was the best thing ever: the sun, the forest, the peace, the breath. It was glorious. So my goal now is to run one day a week, cycle to the Grind one day a week then spin and kettle bell at home the other days. It is a slow build up, but I will get there.

Z and I love ethnic food, but I have never been great at making it. This one was a success! It is an easy Sunday meal because of the slow cooker and lots of leftovers. Hope you enjoy!

Pork Chop Suey


2lbs of pork stew meat

1 whole onion, chopped

4 stalks of celery, cut on an angle

1 can of mushrooms

1 can of bamboo shoots

½ cup of chicken stock

2 cups of snow peas

2 cups of green cabbage

1/2 package of sweet potato noodles


3 tbsp of arrowroot powder

¼ cup of coconut aminos

½ cup of stew liquid


  1. Heat some oil in a pan and sear the pork on all sides. Add the onions and celery. Mix it all together and let cook for a couple of minutes.
  2. Put mixture into the slow cooker. Add mushrooms, bamboo shoots and chicken stock. Cook on low for 7 hours.
  3. When slow cooker is 20 minutes from finishing, stem the peas and the cabbage.
  4. Boil the sweet potatoes noodles for 6 minutes.
  5. Take ½ cup of the stew liquid and put it into a separate pot. Stir in the cabbage, snow peas and sweet potato noodles.
  6. Now to make the sauce, combine the stew liquid and the coconut aminos in a small saucepot. Whisk in the arrowroot powder. Bring to a boil, the turn it down to a simmer. Allow it to thicken, about 3 minutes.
  7. Pour the sauce on the plates and nom nom nom!
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Chocolate Pecan Pie Tarts

Choco Pecan Pie

Wow! Has it been a week already? When I began this blog, I had the ambition to write a post every day or at least every second day. But, life takes over and here we are a week later. But do I have a goodie for all you Paleoites this week!

We all love chocolate and for those who say you do not, well, I simply do not believe you. Chocolate is the side dish for every emotion in life. Having a great day? Eat chocolate to celebrate! Having a crappy day? Eat chocolate to feel better! Having a regular day? Chocolate. Life is just life? Eat chocolate.

I also love pecan pie: the gooeyness, the nut crunch, the sweetness. What is there not to love? Oh wait, add chocolate to that? Well, I think you have your Sunday night plans made.

Chocolate Pecan Pie Tarts


Makes 5 tarts, or one whole pie.


1 cup of pecans

2 tbsp of butter (or ghee)

2 tbsp of palm sugar


2 eggs and 1 egg yolk

¼ cup of honey

¼ cup of maple syrup

3 tbsp of butter


4 oz. of 70% dark chocolate


1. Preheat oven to 350 degrees.

2. To make the crust, pulse the nuts in a food processor until a fine meal forms.  Add nuts and palm sugar together. Melt the butter in a saucepan and then add to the nut/sugar mixture. Press 2 tbsp into the tart shells. Bake for 12 minutes. When you take it out of the oven, press the shells down again with a spoon to make it flat.

3. To make the filling: Heat the maple syrup and honey in a saucepan over medium/low heat. Add the butter and allow to melt. While this is happening, whisk the eggs and yolk together. Once butter is melted, add 1 tbsp at a time to the eggs. This will temper it and stop any scrambled eggs from happening. Do this 4 times. Then slowly pour the remainder of the sugar/butter mixture into the tempered eggs, constantly whisking.

4. Put 4 whole pecans on the bottom of the tart shells. Pour egg/sugar mixture into tart pans. Ensure not to overfill.

5. Bake for 10 minutes.

6. Take tarts out of the oven and let cool for 20 minutes.

7. Melt the chocolate over a double boiler. Then pour the chocolate on top of the tarts, smooth out.

8. Chill in the fridge for 2 hours. Bring to room temperature before serving.

9. Oh yes….and nom nom nom!

Choco Pecan Pie 2

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Prosciutto, Argula and Ricotta Pizza

Pizza 2

It has been a very busy weekend! I like busy. Even with all of the busy busy, I have had some time to reflect on my choice of going Paleo and how this choice affects the rest of my life. Specifically how do I balance the 80/20 or in my case the 95/5?

Numbers! Why am I throwing numbers at you? Well, many of you from the Paleo world know this already, but for those who do not…it essentially means you eat Paleo 80 percent of the time with 20 percent leeway. I aim for 95 percent Paleo and 5 percent leeway. That 5 percent is in my everyday chocolate treat. While surfing Facebook I read an article about how ridigty in our health conscious quests can lead to poorer health and unhappiness. It struck a cord with me. I have often found myself in this rigid cycle for years with many different diets and lifestyle changes.

I went out for dinner with my sis in law on Friday night. I was looking at the menu and it all looked amazing but nothing Paleo. There I was, sitting in a funky, upbeat, new end of town restaurant with my fab sis in law, having wine and great conversation. We have always bonded on our love of food. So, I decided the evening was going to be all about that 5 percent. And you know what? It was one of the best evenings I have had in a long time. Laughs, rants, over-shares and most importantly, connection. Sharing the amazing food and wine with her helped put into perspective of what life is really about. Connection. Yes, I will continue to eat my 95 percent Paleo/primal diet but to always allow space for that 5 percent where true connection, fun and delectable enjoyment come together.

On another note! We bought a 1/4 cow and 1/2 of a pig! They are grass feed and organic. We have SO much meat! It is ridiculous, but I am very excited about supporting local BC farmers, especially those who are organic and utilizing Paleo/old way practices of farming. I have meatballs slow cooking away currently. More on that later.

Sunday’s are always good food days. Comfort food days. Morning coffee and baked goods, Sunday brunch (at home) followed by a snack out (ceased salad and yam fries) and a yummy dinner. Which brings me to today post. My darling bestie gave me this recipe and I used the pizza crust from Preppy Paleo (which is the most amazing crust ever. I seriously prefer this over gluten any day! And love her site!). I made a few flavour modifications. So. Pizza + Walking Dead Finale+Z. Perfect end to a fabulous weekend.

Prosciutto, Arugula and Ricotta Pizza.

For the Crust:

1 cup of arrowroot powder

1/3 cup of coconut flour

1 tsp of both onion and garlic powder

1 tsp of italian seasoning

1/2 cup of warm water

1/2 cup of olive oil

1 egg


1. Preheat oven to 450 degrees. Have ready a pizza pan or cookie sheet with a piece of parchment on it and one ready for rolling.

2. Mix all the dry ingredients together. Then add your warm water, olive oil and egg.

3. Stir it all together. It will be sticky and somewhat goopy. Bring it together into a ball.

4. Place dough ball in the middle of the parchment paper on the cookie sheet. Put another piece of parchment paper on top and roll the dough out with a rolling pin. I like my crust really thin, so I rolled it out to 1/2 cm thick.

5. Toss in the oven for 12 minutes.

For the Pizza:

1 Tbsp of chopped fresh rosemary

4 Tbsp of olive oil

Salt and Pepper

1/2 cup of ricotta cheese

1 cup of mozza cheese

3 slices of prosciutto

4 cups of argula


1. Mix chopped rosemary and olive oil together. Add salt and pepper. Brush all over pre baked crust.

2. Spread ricotta cheese all over pizza. Sprinkle mozza all over too. Bake in the oven for 6 minutes.

3. Place prosciutto on pizza.

4. Top with arugula and put freshly ground pepper and parmesan on top.

5. Then….nom nom nom!

Pizza 3

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