My Recipes


My recipes

PRESS HERE for the blog category listing all of my current published recipes.
Notes
Notes and caveats that apply to my published recipes:
  1. If the specific products (same brand/etc) under INGREDIENTS cannot be obtained, close alternatives may be tried, but the result may not be the same (e.g. different taste or nutrition).
  2. The ingredients I listed may periodically change in nutrition or constituent ingredients (e.g. a trail mix may be updated to include or exclude ingredients). The specific version of the ingredient I based the recipe off of is shown in my recipe media including videos/photos.
  3. Measurement amounts are very approximate and simply suggestions. I don't use measuring utensils like cups or spoons, I just go by what intuitively feels like a natural amount. My videos or photos of the recipes indicate what this may be (for me, personally).
  4. Assume to microwave on the highest setting available. Recommended time depends on microwave. None of the foods I use in my recipes are unsafe to eat if not cooked for a certain time.
  5. Supplement(s) may be consumed with the meal if suitable. Any supplements I take are not noted in my recipes published on the blog but may be shown in my media including videos/photos.
  6. I prefer covenience, speed, and nutritional retention, which is why none of my current recipes involve cooking beyond a microwave. Microwave-cooking retains nutrients significantly better than cooking via the stove, oven, etc. I also don't heat ingredients that would have a significantly-lowered nutrient profile if done so, such as EVOO.
  7. All recipes were written with the intention to serve 1 person. To serve more, simply repeat for each additional person, or increase the suggested amounts (of ingredients, cooking time, etc).
  8. All ingredients were curated by me (Connor Hawke), and recipes including titles/summaries/descriptions and steps/instructions were written by me. All media displayed on my official avenues (including blog and YouTube channel) of these recipes (including photos and videos) were shot by me. If you share any of these, please link back to my site, connorhawke.com. Thank you.
Benefits
Nutritional benefits may be noted on food packaging (shown in my recipe videos or photos), product pages, or search engine results for the ingredients. Some [simplified] examples:
  • High available sulforaphane levels from broccoli sprouts (many times higher than mature broccoli) which are a current staple in my savory recipes.
  • Vitamins and minerals from fruit and nuts which I include in many of my recipes.
  • Avocados, which I include in many of my savory recipes, have healthy monounsaturated fats, fiber, potassium, vitamins K, E, C, and various B vitamins.
  • Chestnuts are high in vitamin C, gallic acid, ellagic acid, and tannins.
  • Extra virgin olive oil (EVOO) which I include in virtually all of my savory meals is rich in polyphenols (antioxidant), vitamin E, and good fats including monounsaturated fatty acids.
  • Compared to brown rice, Jasberry rice is much higher in antioxidants (including anthocyanins) and much lower in arsenic. It also has iron, magnesium, and phosphorus.
  • Wild blueberries, which I use in some of my savory dishes, are higher in antioxidants (like anthocyanins) compared to the cultivated variety.
  • The almond milk I use is fortified with and/or contains vitamin D, calcium, protein.
  • Many of the ingredients I use are natural sources of iron and fiber.
  • All ingredients I use have no added cane sugar or artificial sweeteners (or very rarely: minimal added cane sugar, as in the case of Whole Foods 365 whole wheat bread, at 2g per slice).
  • The vast majority of ingredients I use have low to no added sodium.
  • Almost all ingredients I use have minimal to no processing.
  • All plant-based ingredients are organic (out of the plant foods I regularly eat at home, only IQBars are not certified organic, but these bars still have all-natural ingredients and are minimally processed).
  • All seafood products I use are wild-caught, sustainably-sourced/harvested, EU-organic, and/or contain certified organic ingredients (e.g. EVOO).
  • The animal seafood I eat is high in omega-3, protein, and vitamins B12 and D, relatively low in mercury, and has little to no salt added. I select brands that have not been associated with high arsenic including inorganic arsenic (the bad kind).
  • The organic seasoning I use has no salt or sugar, nothing artificial, just natural goodness chopped/grounded up.
Press here for my current grocery list.

© Connor Hawke