MCHEF® BURST OF FLAVORS
The story behind the passion: A few words from Chef Marie
Welcome to my creative space: healthy cooking at service of foodies. Since 1999, I am constantly in the search of improving top chef ingredients, influencing trends and perfecting new cooking skills. I am a business owner since 2003 and chef-owner and founder of MCHEF since 2009. I studied at the Culinary School titled “Institut Tourisme et d’Hôtellerie du Québec” in Montreal QC. Canada from 1999-2003 with Chef Jean-Paul Grappe whose teachings and inspiring guidance led me to discover the cuisines of the world.
I kicked off my career working in restaurant kitchens in Montreal back in 2016, gradually rising to the position of Chef in a 10 year of professional training achievement. 15 years ago, working in the restaurant kitchens, our team was responding to customer demand for special menus with restrictions like salt free, gluten free nuts free, etc. In 2009, a grassroots business idea flourished into the new and innovative business of a higher scale of “Chef at Home” services. At the request of loyal customers, I created gourmet-style meals consisting of all natural, allergen-free, and low in sodium herbs and spice blends that would delight even the most sophisticated of palates.
My search brought me to discover the infinite possibilities that spices and herbs can offer. Therefore, I made it a mission of my own to share with all a variety of unique and delectable ethnic blends that showcase the best cuisines of the world and bring awareness in “clean label” quality herbs and spices. The ethnicity of flavors is for me the most beautiful way of discovering the cultures of my environment.
My mission is simple: “Continuously develop and improve flavors, raise awareness about the use of wholesome ingredients, herbs & spices and share the results and findings without compromise, while allowing for dietary restrictions such as gluten, nuts, allergen and low in sodium”.
And the passion grew in me. Discover fresh, colorful, trendy, exciting recipes made with love! Chef Marie is specialized in Allergen-free and Low Sodium French Cuisine. Chef Marie shares Healthy Clean Eating Nutrition tips with PASSION! I am on a mission and travel the continents to bring awareness about food and about new flavors that can bring joy to cooking. I did masterclasses events in London, Lyon and Paris, Milano and Morbegno, and I am newly established in Las Vegas promoting products and services. I am an R&D expert in allergens, author of the Chef Marie’s Lifestyle Food Guide Cookbook and hosting MCHEF® Burst of Flavors podcast with my co-host Lee Cummings. I share my journey, researches, cooking tips and techniques, to impact the next generations of professionals, home cooks, health nuts and foodies. Discover new ways in cooking, baking and newly mixology trends with me.
Is Home Chef cheaper than grocery store? Do you know that cooking with Home Chef was, on average, 65% cheaper than shopping for the same ingredients at the supermarket, including shipping?
This is what I do with passion and care for the well-being my clients. Here is an example of a PERSONALIZED WEEKLY MENU for diabetics
Breakfast: Coffee to start in the morning with a dash of heavy cream and stevia if you want to!
Cottage cheese and berries with seeds and coconut shaves
Greek Yogurt and berries chutney with roasted almonds
Gluten-free sugar-free Whole Fiber Blueberry Muffin
Chocolate – Peanut Butter – Banana Shake
Brain Food Super Delicious Berries and Seeds Smoothies
Snacks with a cup of Green Tea or
a glass of water with 2 tbsp of Apple Cider Vinegar
Tzaziki and celery-cucumber
Cheese sticks and whole-wheat crackers
Trail mix (vegan bacon coconut, roasted pecan, roasted almonds, sugar-free dark chocolate and a little spice)
Pomegranate – Feta – Kale – Roasted Almonds and Tangerine Salad
Mozzarella Slices – Grilled Vegetables / Arugula
Hearty Low-Carb Chicken – Wild Rice - Vegetable Soup…You can eat anytime!
Frittata- Flat Spanish Omelette (egg whites, spinach, broccoli, feta, onion), grilled eggplants and asparagus
Oven-Baked Shrimp Cajun Style – Broccoli (garlic, Cajun spices, olive oil, butter, parsley
Roasted Chicken à la Persillade (garlic and parsley, olive oil), cauliflower rice and broccoli
Thai Grilled Salmon (ginger, garlic, cilantro, sesame oil), Quinoa with Sautéed Vegetables
Provencal Sautéed Tofu and Fried Onion, grilled Portbello and pepper
Fritatta- Flat Spanish Omelette (egg whites, spinach, broccoli, feta, onion), grilled eggplants and asparagus
Cheesy Italian Meatballs, cauliflower rice and spinach Florentine
Energy Balls (nut butter, coconut flour, seeds, roasted nuts and sugar-free chocolate chips, oats, chia and cocoa powder)
Fruit salad enhanced with Moroccan Spices
Chocolate Chia and Flax Pudding
Chef Marie's Cookies
11 Foods to Avoid
The goal should include staying away from unhealthy fats, liquid sugars, processed grains and other foods that contain refined carbs.
What type of fruit juice? You can go with an unsweetened 100% fruit juice. The best alternative is to go with a glass of water and a wedge of lemon and prioritize an healthy snack during a hypoglycemic peek.
The American Diabetes Association lists these as the top options:
What are good carbs to eat?
Speaking of fruit, berries (think: blueberries, strawberries, and raspberries) are an ideal fruit for people with diabetes because they tend to be lower in sugar and carbohydrates compared with other fruits. One of the best berries to eat are raspberries.
Here are 7 breakfast ideas to help you stay healthy and get on with your day.
Try one the following healthful snacks before bed to help manage blood sugar levels and satisfy nighttime hunger:
Can drinking a lot of water lower your blood sugar?
Drinking extra water will not dilute your blood sugar levels if you are already fully hydrated. However, being dehydrated can cause blood sugars to concentrate and subsequently rise. Drinking water can lower blood sugar levels by diluting the amount of glucose (sugar) in the blood stream.
What foods don’t raise blood sugar?
But there are things you can eat and drink that have a low Glycemic Index (GI). This means these foods won't raise your blood sugar and may help you avoid a blood sugar spike.
What can I eat when my blood sugar is high?
Here are 7 foods that Powers says can help keep your blood sugar in check and make you happy and healthy to boot.
Here are 15 easy ways to lower blood sugar levels naturally:
Like other non-starchy fruits, tomatoes have a low GI ranking. One study in 2011 found that 200 grams of raw tomato (or about 1.5 medium tomatoes) each day reduced blood pressure in people with type 2 diabetes.
Is yogurt OK?
Yogurt can be a great nutrient-dense breakfast option or an easy snack. If unsweetened and Greek-style, it's low in carbohydrates and high in protein. This means it won't cause blood sugar spikes in people with diabetes, like other sources of carbohydrates.
The good news is that most people can eat bread unless a doctor advises otherwise. However, it should be the right kind of bread. Whole-grain breads with high-fiber ingredients, such as oats and bran, are usually the best option for people with diabetes.
My passion delivered on a silver platter just for you!
Contact Chef Marie: firstname.lastname@example.org or 702-482-2886