international cooking

Broccoli Soup

2012-01-12T13:42:00.000-08:00

I'm on a soup kick this week! It is easy to pack it full of veggies; puree it in the food processor and then take it with you in a thermos, so you are getting a full dose of healthy veggies on the run. I add some cooked quinoa (pronounced keenwa) which is a full protein grain. My friend Anne gave me that idea:) This gives you a complete meal in a cup!

Ingredients:

1-1/4 cups chopped carrots (about 2 medium)

3/4 cup chopped onions (about 1 medium)

1/2 cup chopped celery (about 2 stalks)

2 Tbsp. olive oil

2 cups 25%-less-sodium chicken or veggie broth

2 cups water

4-1/2 cups broccoli florets (about 2 small bunches)

2 cups milk (optional): if not using, add 2 cups water or broth to make up the liquid

1/4 cup grated Parmesan Cheese (optional)

Directions:

COOK and stir carrots, onions and celery in hot oil in large saucepan on medium-high heat 3 min. Add broth and water; stir. Bring to boil.

STIR in broccoli. Reduce heat to medium-low; simmer 10 to 15 min. or until vegetables are tender, stirring frequently.

ADD soup, in batches, to blender or food processor; cover. Blend until pureed. Return soup puree to saucepan. Add milk (if using) & cook until heated through, stirring occasionally.

Serve with grated Parmesan cheese to sprinkle over top.

Swiss Chard Recipe

2012-01-11T14:17:00.000-08:00

Swiss Chard is a wonderful vegetable that is rich in vitamins and minerals. To make it tasty you just need a little olive oil, garlic and seasoning. This is a quick recipe & the result is a delicious side dish for salmon or chicken. The healthy fat in olive oil actually helps your body to absorb the vitamins from the vegetables.

Ingredients:

1 large bunch of fresh Swiss chard
1 clove garlic, chopped
2 Tbsp olive oil
2 Tbsp water
1 tsp dried red hot chili peppers
salt & freshly ground black pepper to taste

Directions:

1. Rinse out the Swiss chard leaves thoroughly. Remove the toughest third of the stalk, discard.

2. Roll & roughly chop the leaves into inch-wide strips.

3. Heat olive oil in a skillet on a medium heat setting, add garlic and the crushed red pepper. Sauté for about a minute.

4. Add the chopped Swiss chard leaves. Cover. Check after about 5 minutes. If it looks dry, add a couple tablespoons of water. Toss the leaves over in the pan, so that what was on the bottom, is now on the top. Cover again & cook for another 5 minutes. Add salt & pepper to taste. Serve immediately.

Parsnip and Lemon Zest Soup

2012-01-02T15:45:00.000-08:00

Parsnip & Lemon Soup

1 tbsp (15 mL) olive oil

1/2 cup (125 mL) diced Vidalia onion

2 cloves garlic, minced

2 cups (500 mL) diced parsnips (about 1 lb/450 g)

4 cups (1L) chicken stock, vegetable stock or water

1 tbsp (15 mL) finely grated lemon zest (from about 2 lemons)

1/4 tsp (4 mL)salt & freshly ground black pepper

In large saucepan over medium heat, heat olive oil. Add onions. Cook, stirring, 2 minutes to soften. Add garlic and cook another minute. Add parsnips and stock or water. Raise heat to high; bring to boil. Stir in zest. Reduce heat to medium. Simmer 15 minutes or until parsnips are tender. Remove from heat; cool slightly.

In blender or food processor, purée soup, in batches if needed. Season with salt & pepper. Makes about 4 cups (1L) for 4 servings.

Leftover Turkey Jalapeno Panini

2011-12-29T13:33:00.000-08:00

Tired of turkey leftovers but still have a lot in the fridge? Make these paninis for a flavour that is not at all like Christmas! The jalepeno peppers really spice things up nicely and the cheese takes away the dryness of the turkey leftovers. If you don't have a panini press (I don't), just use a grill pan and sit a cast iron fry pan on top of the sandwiches as your "panini grill". This recipe makes four servings.

INGREDIENTS:

8 slices bread (your choice: I like multigrain; my husband prefers the Italian ciabatta)
4 slices Monterey Jack or Mozarella cheese
Sliced jalapeno peppers (the amount of jalapeno you use depends on the amount of "heat" you enjoy:)
Leftover roast turkey, sliced

Dijon mustard

Olive oil for grill

DIRECTIONS:

Preheat the grill pan to medium-high heat with about 2 tsps of olive oil.

For each sandwich: On one bread slice, layer on a slice of cheese, jalapeños & leftover turkey. Spread a thin layer of mustard on another slice of bread, and place it mustard-side down to close the sandwich.

Grill about 2 1/2 to 3 minutes each side, until the cheese is melted and the bread is toasted. Cut in half, serve immediately.

Sweet Potato Muffins

2011-12-28T15:55:00.000-08:00

We had quite a few baked sweet potatoes left over from Christmas dinner, so I made these muffins and they were delicious!

Ingredients:

1 and 1/2 cups whole-wheat flour
1 cup quick oats (ideal for baking)
1/2 cup brown sugar
2 level teaspoons baking powder
1 tsp cinnamon
pinch of nutmeg
1/4 tsp baking soda
1/3 cup olive or canola oil
1 cup mashed cooked sweet potato
1 egg, beaten
1/2 cup low fat probiotic yogurt
1/2 cup chopped walnuts (optional)

Directions:

1) Heat oven to 375° F. Lightly oil a 12 cup muffin pan.

2) In a medium bowl, combine all dry ingredients.

3) In a separate medium bowl, whisk together wet ingredients (including mashed sweet potatoes).

4) Gradually add dry ingredients to wet and stir just until combined with each addition. If the mixture is overly dry, stir in a little more yogurt at this point.

5) Use an ice cream scoop to transfer batter to muffin pan.

6) Bake for 20 to 25 minutes. Allow to cool on wire rack and then remove from pan to a plate.

Spiced Almonds

2011-12-23T15:41:00.001-08:00

This is a great little snack recipe that I am using at Christmas. It adds a salty snack to all of those sweet ones we usually eat around this time of year. I am having a fairly large group for Christmas dinner and they will need something to munch on until the turkey is done, so I'll put these out with some cookies and whatnot.

This recipe makes about 8 servings of 1/4 cup each.

Ingredients

2 cups whole unsalted almonds
1 teaspoon ground cumin
1/4 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1/2 teaspoon salt
2 teaspoons olive oil
1/4 teaspoon hot pepper sauce

Directions
Toast the almonds in a dry skillet over a medium heat, stirring frequently, until fragrant, about 3 minutes. Transfer the almonds to a bowl.
In a small bowl, stir together the cumin, garlic, cayenne pepper and salt.
Heat the oil in the skillet over medium heat. Stir the spices into the oil and cook, stirring until warm, about 30 seconds. Add the almonds and cook, stirring frequently, until the nuts are warm and the spices are evenly distributed.
Add the hot pepper sauce and stir to distribute. Remove the almonds from the pan and allow them to cool before serving.

Roasted Vegetables and Goat Cheese Paninis

2011-11-25T05:58:00.000-08:00

ROASTED VEGETABLES AND GOAT CHEESE PANINIS

The slight sweetness of the roasted vegetables with an aromatic pesto pairs well with a robust goat cheese for this classic Italian sandwich.

Ingredients:

4 large pieces roasted red pepper

8 pieces roasted zucchini

1/4 cup (125 ml) roasted onions

1 cup (250 mlL) crumbled goat cheese

8 slices multigrain bread

2 Tbsp. (30 ml) olive oil

Directions:

Preheat oven to 450F.

To roast the vegetables, slice them into large chunks and lay out the peppers and onions in a roasting pan.Drizzle with a little olive oil & garlic powder. Cook, uncovered for about 20 minutes. Put the zucchini in for the last 10 minutes & toss with the peppers and onions to coat with the oil, as it cooks quite quickly. You can make a batch of these ahead of time & use them warm in the sandwiches.

Crumble the cheese onto each slice of bread. Divide peppers, zucchini and onions over 4 of the slices of bread.

Brush sandwiches with a little olive oil and grill in pan or in a panini press until golden and cheese is melted.

Makes 4 sandwiches.

TIP: You could substitute an equal amount of any of the many varieties of Ontario goat cheese (i.e. Brie, mozzarella, chevre, gouda)

Light Tiramisu

2011-11-10T16:23:00.000-08:00

This is a lighter version of the traditional Italian dessert, Tiramisu! It is delicious and not too sweet: a perfect end to a perfect meal:)

Ingredients:

· 1-1/2 cups hot strong coffee

· 1/4 cup sugar

· 475 grams ricotta cheese

· 1/2 cup light cream cheese, at room temperature

· 2 tablespoons coffee or cocoa liqueur

· 3 egg whites

· 12 - 14 ladyfingers

· 2 tablespoon cocoa powder

Directions:

In a bowl, dissolve 30 ml (2 tablespoons) of sugar in the coffee. Refrigerate.

In a food processor, process the ricotta, cream cheese, and liqueur until very smooth. Set aside.
In a large bowl, beat the egg whites until they form soft peaks. Gradually add the remaining sugar, beating until stiff peaks form. Using a spatula, gently fold the cheese mixture into the egg whites.
Dip the ladyfingers in the coffee until they are soaked through. Line the bottom of a 3-litre (12-cup) glass serving bowl with half the ladyfingers. Cover with half of the cheese mixture. Dust with 1/2 of the cocoa powder. Lay the remaining ladyfingers on the cheese mixture. Top with the remaining cheese mixture. Dust with remaining cocoa powder by putting the powder in a fine-mesh sieve and shaking the sieve over the surface. Chill 2 hours before serving.

Gingered Squash and Kale

2011-11-09T19:15:00.000-08:00

This recipe serves 2 people but can easily be doubled. It's a great cold weather side dish & can be served over a bed of rice or quinoa. I served it with turkey filets and sliced tomatoes.

Ingredients:

1 tbsp olive oil
1/2 vidalia onion, chopped
2 cups butternut squash, peeled and seeded and cut into 1 inch cubes
1 inch cube of peeled ginger root, grated
2 garlic cloves, peeled and minced
1 bunch of kale (about six large leaves), cleaned, stemmed and chopped
3/4 cup of water or vegetable or chicken broth
1/4 tsp salt
1/4 tsp freshly ground black pepper
juice of 1/2 a lime

Directions:

1. In a large non-stick skillet, heat oil over medium high. Saute onions until softened, a few minutes. Add the squash, ginger, garlic. Saute, stirring about 1 minute.
2. Add the chopped kale in handfuls, stirring as it wilts. Stir in the salt, pepper, and 3/4 cup water or broth; bring to a boil. Reduce heat and simmer until liquid is absorbed--about 20 minutes. Remove from heat & add the lime juice.

Dr. Oz's Green Drink

2011-10-23T18:09:00.001-07:00

This is a great way to get all of your greens for the day in one shot. It can be a bit thick, so I'm posting the original version (which I eat as a cold soup) and my version, which is very drinkable! Don't use a juicer, as that just separates out all the good fibre. I love this! It's clean and refreshing (my son says it tastes like grass, lol).

Original: Process all ingredients in a food processor or liquify in a blender.
Serves 3-4
-2 apples, cored but not peeled
-2 big handfuls of spinach
-1 medium cucumber
-3 sticks of celery, cut into thirds
-1/2 inch of ginger root, peeled and chopped
-1 bunch of italian parsley with long stems cut off
-juice of one lime
-juice of 1/2 a lemon
-2 cups of water
Like I said, a bit thick for a drink.
If you want it as a drink, halve all ingredients and add in the 2 cups of water; liquify in blender. Like a smoothie but still drinkable! If you want it sweeter you can add in a very ripe banana.

Heart Healthy Cranberry Walnut Cookies

2011-07-24T14:06:00.000-07:00

This recipe makes about 24 cookies.

Ingredients:

1/2 cup brown sugar
1/4 cup, plus 2 tbsps olive or sunflower oil
1 egg, lightly beaten
1/2 cup low fat, plain yogourt
1/2 cup dried cranberries
1/2 cup dried dates, chopped

3/4 cup whole wheat flour
3/4 cup 100% whole grain large flake oats
1/3 cup wheat bran
1/2 cup oatmeal crisp cereal, crushed
1/2 cup shredded coconut
2 heaping tbsps ground flax seed

1/2 tsp baking soda
1 tsp ground cinnamon (or more, to taste)
pinch of ground nutmeg
1/2 cup chopped walnuts

1. Preheat oven to 350 F. Line baking sheet with parchment paper, or very lightly oil.
2. In a medium bowl, mix together sugar, oil, egg and yoghurt and whisk well. Stir in cranberries & chopped dried dates.
3. In a separate bowl, combine all dry ingredients, including walnuts
4. Add dry ingredients to egg mixture a bit at a time and stir after each addition until just combined. At this point, if the mixture is too dry, you can stir in a little more yogourt.
5. Drop by slightly heaping tablespoons full onto baking sheet. Bake for about 17 to 19 minutes on centre rack of oven. Cool for 5 minutes on baking sheet and then transfer to wire rack to cool completely.

Roasted Veggies

2011-07-23T05:48:00.000-07:00

This is a good overall recipe for roasting vegetables, with a handy timetable for cooking different types of vegetables. As my husband just pointed, there is a large variation in cooking time. To clarify, the larger the chunk of vegetable, go for the longer cooking time based on that type of veggie. If the pieces are smaller, cook it less---simple, right?:) As always with my recipes, you can add some heat by sprinkling some dried red hot chili peppers or hot sauce into the mix.

Quick Roasting Time (10 to 20 minutes)	Medium Roasting Time (15 to 40 minutes)	Long Roasting Time (35 to 60 minutes)
Tomatoes Mushrooms Asparagus Scallions Corn	Bell peppers Broccoli Cauliflower Zucchini Summer squashes Onions Eggplant	Potatoes Sweet potatoes Winter squashes Turnips Brussel sprouts Carrots Beets

Oven temperature: 400F, drizzle with olive oil, salt, pepper, garlic in shallow roasting pan, toss lightly. Stir lightly half way through cooking time.

Start with the long roasting-time veggies, then toss in the mediums when their time is due; then the quick ones when their time is due.

Calabrese Potato and Pepper Salad

2011-06-08T12:59:00.001-07:00

This is a recipe that my husband's mother made for him back in Italy. It's quite delicious and represents a typical recipe from Calabria in the south of Italy. It makes about four servings and I will be serving it tonight with Cod.

Ingredients:

6 potatoes, scrubbed and cut into large bite-sized pieces (do not peel)
1/4 cup extra-virgin olive oil
6 sweet bell peppers (red, green, yellow & orange, of your choice), chopped into 2 inch chunks, stems and seeds removed
6 garlic cloves, crushed and peeled (or 2 tsps garlic powder)
1 Vidalia (sweet white) onion, peeled and chopped into large chunks
1/2 tsp salt
1/2 tsp dried hot chili peppers
freshly ground black pepper, to taste

Directions:

1. Place potatoes in a saucepan of water, with the water covering them & heat to a boil. Cook just until tender. Drain and cool and put in a large bowl. Toss with 1/4 tsp salt and some ground pepper.
2. In a large skillet, heat the olive oil over medium-high. Toss in the chopped peppers and stir-fry for about five minutes. Add the onions and garlic and cook another five minutes. Remove from heat and cool for a few minutes.
3. Add the peppers, onion and garlic to the potatoes in the bowl. Drizzle the oil from the skillet over everything and toss lightly with the remaining 1/4 tsp salt and the dried chili peppers. Add more freshly ground pepper if desired. Serve warm.

Lentil, Bean and Spinach Curry

2011-04-08T16:53:00.000-07:00

Ingredients

1 cup canned lentils
1/4 cup tomato puree
1/2 cup plain, low fat, probiotic yogurt
1/2 teaspoon ground dried turmeric
1/2 teaspoon ground cumin
1/2 teaspoon dried red hot chili peppers
2 tablespoons vegetable oil
1 onion, chopped
2 cloves garlic, chopped
1 (1 inch) piece fresh ginger root, grated
4 cups fresh baby spinach, coarsely chopped
2 tomatoes, chopped
1 tbsp dried parsley
1 16 oz can black beans, rinsed and drained

Directions

Rinse and drain beans and lentils and set aside in a large bowl.
In a small bowl, stir together tomato puree and yogurt. Season with turmeric, cumin, and dried chili. Stir until creamy.
Heat oil in a skillet over medium heat. Stir in onion, garlic, and ginger; cook until onion begins to brown. Stir in spinach; cook until dark green and wilted. Gradually stir in yogurt mixture. Then mix in tomatoes and parsley.
Stir lentils and black beans into mixture until well combined. Heat through, about 5 minutes.

Curried Chicken

2011-04-08T16:28:00.000-07:00

I have adjusted this recipe somewhat from a recipe for curried goat. You can use goat if you want, but I prefer to use chicken thighs. The special spice in this recipe is turmeric, which is an anti-inflammatory and anti-oxidant. Serve this over wild and brown rice with a side of your choice of greens.

Ingredients

2 teaspoon olive oil
2 onions, chopped
2 tablespoons freshly ground black pepper
2 tablespoons ground parsley
1/2 cup water
2 inch piece ginger, minced
4 cloves garlic, minced
2 tablespoons picante hot sauce
1/2 tsp salt
1 tbsp ground turmeric
1 lb chicken thighs, boned and skinned
1 cup water

Directions:

Heat oil in a saucepan over medium heat. Brown chicken on all sides & then remove from pan and set aside. Stir in the chopped onion, and cook until the onion turns translucent and the edges begin to brown, about 5 minutes. Stir in the pepper & garlic. Cook and stir 1 minute. Stir in the parsley and cook 1 minute more. Pour in 1/2 cup of water & stir, bringing any browned bits up from bottomof pan.
Stir in the ginger and continue cooking until the ginger is incorporated, about 2 minutes. Stir in the picante hot sauce, salt, and turmeric; continue cooking 2 minutes. Finally, stir in the chicken meat and the remaining 1 cup of water and again scrape up any brown bits on bottom of pan. Bring to a simmer, then reduce heat to medium-low, cover, and simmer until the chicken is tender, about 30 minutes.

Vegetable Tofu Soup

2011-03-29T18:48:00.000-07:00

Panfry the tofu cubes before adding them into the soup.
This is a wonderful vegetarian soup that makes 4 servings. Tofu is an excellent source of protein and calcium.

To panfry a delicious tofu dish there are a few basic ingredients you need: oil-- olive oil is good, salt, acid (apple cider vinegar, lemon or lime juice work great), plus ginger and pepper, along with onion & garlic for flavor. Marinate the tofu in this mixture for at least 30 minutes or longer and then panfry it until slightly crisp.

Ingredients:

2-3 tablespoons toasted sesame oil
1 onion, chopped
2-3 cloves garlic, minced
1 carrot, chopped
8 shitake mushrooms, cut into bite-size pieces
4 cups water
1/3 cup low sodium soy sauce
½ pound extra-firm tofu cut into 1/2 inch cubes and marinated (see above)
1 tablespoon freshly grated gingerroot
2 cups chopped kale (or spinach)
2 spring onions, cut into thin slices
1 cup cooked wild and brown rice
wasabi paste (if desired)
Directions:

1. Heat oil in a 4-quart soup pot. Add onion and garlic; sauté over medium heat until onion begins to soften. Add panfried tofu, carrot and mushroom pieces; sauté a few minutes more. Add water, soy sauce and gingerroot.
2. Bring heat up until mixture begins to simmer. Reduce heat, cover and let simmer for 10 minutes.
3. Add chopped kale and simmer, covered, for about 20 minutes. Spoon 1/4 cup of rice into each of four bowls. Ladle the soup over the rice.
4. Garnish with spring onions.

Spice it up by stirring in some wasabi, if desired.

Black Bean and Spinach Soup

2011-03-28T18:45:00.000-07:00

Black beans are high in fibre, protein and iron. Try this tasty vegetarian soup on a cold day and sop up the juices with a crusty artisan bread. Sprinkle some parmesan cheese or nutritional yeast over each individual serving.

Ingredients:

1 tbsp olive oil
2 cloves garlic, chopped
1 medium onion, chopped
3 cups baby spinach, chopped
3 cups water
1 tsp picante hot sauce
1 cup vegetable broth(low sodium, low fat)
1 can black beans
1 cup cooked wild and brown rice
salt and freshly ground black pepper to taste.

Directions:

1. In a large, heavy-bottomed sauce pan, heat olive oil over medium heat. Add onion and garlic and saute a few minutes, stirring occasionally. Stir in the spinach and saute for two minutes.
2. Add water, stock and hot sauce. Reduce heat to low and cook, covered, for about 20 minutes. Stir in beans and brown rice, salt and pepper to taste, and cook for another five minutes.
3. Ladle into bowls and sprinkle with either parmesan cheese or nutritional yeast. Serve with fresh bread.

Low Fat Yoghurt Cheese

2011-03-28T04:56:00.000-07:00

This is the greatest thing since sliced bread! It makes for a light "cream cheese" that you can flavour either savoury or sweet. Spread it on crackers, use as a veggie dip, or add to a sandwich instead of cream cheese. Delicious!

Ingredients:

2 cups low fat probiotic yoghurt
1/2 tsp garlic powder
1/2 tsp freshly ground black pepper
1/2 tsp dried hot chili peppers

Directions:

1.Place a sieve over a small bowl. Drape a coffee filter or cheese cloth over the sieve and put the yoghurt in the cloth. Cover lightly with plastic wrap and place in the refrigerator overnight. The longer you leave it (one to two days) the thicker the yoghurt cheese will be. The liquid that runs off into the bowl can be used in sauces rather than discarded.

2. Scoop the yoghurt cheese into a bowl and add your preference for either savoury or sweet. I made mine savoury by stirring in the garlic, pepper and dried chili peppers. Cover and allow flavours to blend in the refrigerator for at least 30 minutes.

3. If you prefer sweet, you can stir in a little organic honey and unsalted, hulled, sunflower seeds or chopped walnuts & cinnamon.

Vegetarian Spinach Lasagna

2011-03-28T04:38:00.000-07:00

I have been eating vegetarian for the past week and one important piece of information that I've discovered is that when you don't eat meat, poultry or fish, you have to be sure to get a good source of vitamin B12. The best vegetarian source of B12 is nutritional yeast. I used it at the table to sprinkle 2 tsp over my own lasagna instead of parmesan cheese as it has a kind of savoury, cheesy taste to it. This is not the same as brewer's yeast. It is a yeast that is grown on molasses and three tbsp contains more than your daily requirement of vitamin B12. You shouldn't eat more than 3 tbsp of it a day, because that can raise the uric acid levels in your blood, which is not good for your kidneys and can cause gallstones and gout.

I have not given up my eggs or my probiotic yoghurt. While I love the cheese in this lasagna, believe it or not, I am not a big cheese eater! I think it's all the delicious sauce that goes with it and makes the perfect combination. It was a big hit here yesterday!

Sauce:
2 tbsp olive oil
1 small onion, finely chopped
2 garlic cloves, finely chopped
2 cans (28 oz each) diced tomatoes & their juice
4 tbsp tomato paste
1/2 tsp salt (or less)
1/2 tsp coarsely ground black pepper
2 tbsp chopped fresh basil leaves (or 1 tbsp dried)
1 tsp dried red chili peppers
1 jalapeno pepper, chopped (optional)

Cheese filling:
1 large egg
1/4 tsp coarsely ground black pepper
1 container (16 oz) light ricotta cheese (5% milk fat)

½ cup grated mozzarella cheese
1 1/4 cup freshly grated parmesan cheese (set aside ¼ cup to sprinkle over lasagna later)

2 cups chopped baby spinach (chop before measuring)

1 tsp garlic powder

1 package fresh, no boil, lasagna noodles (6 noodles about 6 inches in width)

Directions:

Prepare sauce: Heat large heavy bottomed saucepan over medium high heat. Add olive oil, onion & garlic (& jalapeno, if using) and cook about 2 minutes.
2. Stir in tomatoes with their juice, tomato paste, red chili peppers and salt & ground pepper; heat to boiling. Reduce heat to low and cook uncovered, stirring occasionally, about 30 minutes. Stir in basil.
3. Meanwhile, prepare filling. In medium bowl, mix egg, pepper, ricotta, mozzarella, spinach and 1 cup of the parmesan until blended.
4. Preheat oven to 375F. In 13 x 9 inch glass baking dish, evenly spread 2 cups of sauce. Arrange one noodle over sauce ( noodles will expand while cooking). Top with 1 cup cheese filling, spreading across noodle. Place another lasagna noodle over the cheese and top that with 2 more cups of sauce. Continue to layer in this way until you have used 4 of the lasagna noodles. Top with 2 cups of sauce. (If making a day ahead, cover and refrigerate at this point).
5. Cover lasagna with foil and bake until heated through and bubbling, about 50-60 minutes (15 minutes longer if it was refrigerated). Remove foil. Sprinkle with remaining 1/4 cup parmesan and cook another 10 minutes. Let stand 10 minutes, uncovered, before cutting, for easier serving. Have some extra grated parmesan cheese on the table to sprinkle on top.

Vegetarian Chili

2011-03-23T15:41:00.000-07:00

This is a great vegan recipe that offers up comfort food without all the calories and artery clogging fats. I served it with some fresh italian bread--delicious! You can also just serve it over some wild or brown rice, or with a side of tortilla chips. This recipe makes about 6 servings.

Ingredients:

1 cup frozen corn kernels
2 cups fresh cremini mushrooms, chopped into large chunks
2 tbsps olive oil
3 cloves garlic, crushed and chopped
1 large onion, diced
1 green, red or yellow sweet bell pepper, seeded and diced
2 large carrots, diced
1 large bunch of collard greens, thick stocks removed and leaves chopped (you can substitute spinach or kale)
1 tsp dried red hot chili peppers
1 tbsp chili powder
1/2 tsp ground cumin
1 cup medium salsa
two 28 oz cans diced plum tomatoes
1 cup water
2 heaping tbsps tomato paste
one 28 oz can black or kidney beans (or use chickpeas if you prefer), rinsed well and drained
1 tsp picante hot sauce (optional)
1/2 tsp salt
1/2 tsp freshly ground black pepper

Directions;

1. In a large, heavy-bottomed saucepan, heat the oil over medium. Add the onions, bell peppers, mushroom and garlic. Cook, stirring occasionally, until softened (about 5 minutes). Add the carrots, collard greens, chili powder, dried chili peppers, and cumin; cook, stirring, about 1 minute.
2. Stir in the tomatoes, water, salsa, beans or chickpeas, tomato paste, corn, salt, pepper and hot sauce. Allow to come to a boil, then reduce heat to low and cover. Cook, stirring occasionally, for about 1 hour.

Chocolate Peanut Butter Coconut Balls

2011-03-12T12:04:00.000-08:00

I got this recipe from a friend and changed it up a bit because I wanted some crunch to it. You can omit the sunflower seeds and the flax seeds if you prefer. In that case, you would want to reduce the peanut butter to 3 tbsps. They are an easy, delicious, no cook treat! This is a vegan recipe.

In a food processor, grind 1/2 cup dried pitted dates, chopped.

add in the following:
1/4 cup oats
1/4 cup hulled sunflower seeds
1/4 cup dried coconut
1/4 cup cocoa
1 tsp cinnamon
4 heaping Tbs. peanut butter
dash of vanilla
tiny dash of salt

mix in the food processor for a minute or two until everything is well ground and mixed together.

turn into a bowl and stir in another 1/4 cup of sunflower seeds
roll into balls, whatever size you like (you will get about 20 or so one inch balls)

sprinkle 2 heaping tbsps golden roasted milled flax seed onto a plate; roll the balls in the flax seed to coat and place them on a serving plate

chill for a little bit, or eat at room temperature.

Pancake Tuesday!

2011-03-08T17:53:00.000-08:00

It is a tradition of mine to make english crepes, sprinkled with lemon and sugar for pancake tuesday. This is something my mom always did when we were growing up and I still absolutely love them. The secret is to only do it this one day out of the year and make it special. We always have them for dinner on pancake tuesday! Trouble is, today I FORGOT it was pancake tuesday until around 5pm and I didn't have any white flour (not very healthy but it makes for great crepes). SO, instead I made oatmeal flax pancakes and whippped up some fresh blueberry and fresh strawberry sauce to drizzle over top of them, along with the maple syrup. Delicious and much healthier than the lemon sugar crepes, although I won't be giving them up anytime soon. I will post both recipes here another time as I'm just setting up to relax right now!

LEMON SUGAR CREPES (english tradition) Makes about 12 crepes & serves 4.

Ingredients:

1 1/2 cups all purpose flour (if using self-rising flour, omit baking powder and salt)
1 tbsp sugar
1/2 tsp baking powder
1/2 tsp salt
2 cups milk
2 eggs
2 tbsps margarine or butter, melted
1/2 tsp vanilla
granulated sugar for sprinkling
bowl of lemon wedges for drizzling

Directions:

1. Preheat oven on low (250F) and have a oven-safe platter ready. Mix flour, sugar, baking powder and salt. Stir in remaining ingredients, except for granulated sugar and lemon. Beat on medium speed until smooth. Lightly butter 6-8 inch skillet; heat over medium high heat until bubbly.
2. Pour scant 1/4 cup batter into the skillet; IMMEDIATELY rotate the skillet until thin film covers the bottom. Cook until light brown; run wide spatula around edges to loosen; turn and cook on the other side until light brown.
3. Stack the crepes on the platter as they cook, separating with parchment or wax paper & keeping them in the oven to keep warm until you are finished with all of the batter.
4. To serve, lay out a crepe on each person's plate; sprinkle with sugar, roll it up and drizzle the fresh lemon juice over top; most people will want about three crepes.

OATMEAL FLAX PANCAKES WITH BLUEBERRY AND STRAWBERRY SAUCE (makes about 6 pancakes; serves 2)

Ingredients:

3 egss, lightly beaten
1/2 cup plain, low fat yoghurt
1 scoop protein powder (flavour of your choice)
1/2 cup uncooked oatmeal
1/2 cup ground flax seed
1 tsp baking powder
1 tbsp canola oil
1 tsp cinnamon
1/2 cup fresh blueberries
1/2 cup fresh strawberries

Directions:

1. In a medium bowl, mix together all ingredients, except eggs and berries.
2. Stir in the eggs until just blended.
3. Prepare a skillet with about a tsp of cooking oil & heat over medium. Using an icecream scoop, scoop up batter and pour into heated skillet, pressing down on the batter to spread it out a bit. Cook on both sides until browned.
4. To prepare the blueberry and strawberry sauce, place the berries in two small sauce pans, with about 1 tbsp of water and 1/2 tsp of sugar each. Mash the berries and bring the mixture to a boil, stirring constantly. When the mixture becomes syrupy, pour into small serving containers. Drizzle the berry mixture over the pancakes (or use maple syrup)

BLUE BERRY PANCAKES (FROM MEN'S HEALTH)

Using yogurt and cottage cheese to make these pancakes does two things: It brings extra protein to the breakfast table, and it helps produce the lightest, moistest pancakes you've ever tasted. And once you try this simple blueberry compote, you'll never go back to lackluster syrup again.

You'll Need:
2 cups frozen wild blueberries
1/2 cup water
1/4 cup sugar
1 cup plain Greek-style yogurt (such as Fage 0%)
1 cup low-fat cottage cheese or ricotta
3 eggs
Juice of 1 lemon
1 cup whole-wheat flour
1/2 tsp baking soda
pinch of salt

How to Make It:
*Mix the blueberries, water, and sugar in a saucepan. Cook over low heat, stirring often, for 10 minutes or until the blueberries begin to break apart. In a bowl, whisk together the yogurt, cottage cheese, eggs, and lemon juice.

*Mix the flour, baking soda, and salt in another bowl. Add the flour to the yogurt mixture and stir just until blended.

*Heat a large skillet or saute pan over medium-low heat. Coat with nonstick cooking spray and add batter in large spoonfuls (about 1/4 cup each). Flip the pancakes when the tops begin to bubble, 3 to 5 minutes, and cook the second side until browned. Serve with the warm blueberries.

Makes 4 serving

Beer Bread

2011-03-08T17:35:00.001-08:00

I used to make this bread years ago, because it is so easy to make and tastes great! I have made it healthier now that I eat healthier myself. Give it a try; you won't be sorry!

Ingredients:

1 1/2 cups all purpose flour
1 1/2 cups whole wheat flour
1/4 cup ground flax seed
1/4 cup hulled roasted sunflower seeds
3 tablespoons sugar
1 tbsp baking powder
1 1/2 tsps salt
12 ounces beer (your choice)
1 egg, beaten

Directions:

1) Preheat oven to 375F. Mix flours, flax, sunflower seed, sugar, baking powder and salt in a large bowl.
2) Add beer and stir with a fork until just combined.
3) Turn dough onto a floured board; knead quickly and form into a ball.
4) Place bread on a baking sheet and use a sharp knife to mark an "X" on top.
5) Brush loaf with beaten egg.
6) Bake on lower oven rack until golden, about 45 minutes. Transfer to a wire rack to cool.

Wild Rice Bean and Carrot Soup

2011-02-27T16:46:00.000-08:00

A reminder about how important beta carotene is for human health set me on a mission to make a delicious soup today. The primary source of beta carotene is carrots, sweet potatoes and canteloupe melon. This soup has lots of carrots!

Ingredients:

1 cup (uncooked) wild rice or a combination of wild and brown rice
4 tbsps olive oil
5 medium carrots, washed, peeled and diced
1 vidalia (or sweet) onion, diced
4 cups low sodium chicken or vegetable broth
2 cups water
2 garlic cloves, finely chopped
1 1/2 cups canned chickpeas, rinsed and drained
1 1/2 cups canned kidney beans, rinsed and drained
2 cups baby spinach
salt and freshly ground black pepper, to taste
2 tsps picante hot sauce (optional)

Directions:

1. Cook rice according to package directions. Generally wild rice will take about 50 minutes to cook and then another 10 minutes to sit.
2. In the meantime, heat olive oil in a large skillet over medium heat. Add carrots, onions and garlic and saute until soft, about 5 minutes.
3. In a large pot, heat the stock and water over medium high heat. Add the sauteed carrots, onions and garlic. Reduce heat to low. Gently stir in the beans, chickpeas and hot sauce. Simmer for about 15 minutes.
4. Gently stir in the baby spinach and allow time for it to wilt, about 2 minutes. Season to taste with salt and pepper.
5. Spoon some of the cooked rice into soup bowls. Ladle the soup over the rice and serve.

Berry Walnut Spinach Salad

2011-02-26T16:01:00.000-08:00

Although the weather is still cold, I served this as a side with some grilled salmon last night and it was quite delicious. You can improvise with the type of berry and nut you want to use. This is also a great stand alone salad for lunch! Serves 4.

Ingredients:

1/3 cup walnuts pieces
1/2 cup of fresh rasberries
1/2 cup of fresh blueberries
4 cups of baby spinach, washed
1/2 vidalia or sweet onion, chopped
4 square inches blue cheese, crumbled into large chunks
1/8 cup olive oil
1/8 cup cider vinegar
salt and freshly ground pepper to taste

Directions:

1. In a large wide bowl, place all ingredients except oil and vinegar.
2. Drizzle oil and vinegar over top and toss very lightly. Use a large serving spoon to gently transfer to individual salad plates for serving.

Baked Cod

2011-02-18T17:10:00.000-08:00

We had this tonight for dinner & I served it with roasted asparagus and slices of tomato that were lightly dressed with salt, pepper, olive oil and balsamic vinegar.
Cooking time is 15 to 20 minutes, depending on the thickness of the cod fillets. The asparagus can be roasted, for the final ten minutes, on the highest oven rack while the fish is baking. The asparagus is spread out on a baking sheet and lightly tossed with a mixture of olive oil, lemon juice, salt, pepper and garlic powder. Serves two.

Ingredients:

1 tsp Dijon mustard
2 cod fillets (each the size of your palm and the thickness of a deck of cards)
1/4 cup dry, finely ground whole-wheat bread crumbs
1/4 cup panko crumbs
1 tsp garlic powder
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 tsp dried basil
1/2 tsp dried hot chili peppers (optional)
2 tbsps grated parmesan or romano cheese

Directions:

1) Preheat oven to 425F. Brush both sides of the cod with mustard. Set aside.
2) Combine remaining ingredients in a tupperware type container and shake to combine well. Sprinkle contents out onto a dinner plate.
3) Using tongs, coat both sides of the cod in the crumbs. Place in a lightly oiled baking pan & bake for 15 to 20 minutes, until the fish flakes easily with a fork.

Prosciutto Wrapped Baby Spinach with Parmigiano Reggiano

2011-01-31T17:55:00.000-08:00

We had a special guest come and cook a wonderful meal at our place last week! The "salad" dish was baby spinach, lightly dress, wrapped in prosciutto (Italian ham), a slice of tomato and shaved parmigiano reggiano over top and then drizzled with extra-virgin olive oil and balsamic vinegar. Simple, yet divine. We went out and bought the ingredients today and ended up having it as our mid-afternoon snack this afternoon. Delicious!

Ingredients:

-Thinly sliced, lean prosciutto (depending on how many you want to make, you will need that number of strips)
-baby spinach, lightly dressed with a touch of olive oil and balsamic vinegar (you do not need to add any salt as the prosciutto is quite salty and flavourful)
-ripe but firm tomatoes
-fresh block of parmigianno reggiano cheese
-1/4 cup extra-virgin olive oil
1/4 cup balsamic vinegar

Directions:

1. On a large platter, lay out the strips of prosciutto. Spoon the dressed baby spinach generously at one end of the prosciutto and roll tightly enough that the spinach stays put, but don't "choke" it.

2. Slice the tomatoes and place one on top of each rolled prosciutto/spinach. Top with a couple of generous shaves of the parmesan cheese. You can add freshly ground black pepper to the finished product if you wish. You would eat these with a knife and fork. If you want a simpler version, you can skip the tomato and roll the cheese inside with the spinach. This can be eaten with your hands.

Left-over Mashed Potato Patties

2011-01-31T17:47:00.000-08:00

A great recipe for left over mashed potatoes! What a comfort food:)

Ingredients:

Leftover mashed potatoes (about 2 cups)
1 small sweet onion, diced
1 egg
1/4 cup parmesan cheese, grated
Flour or bread crumbs for coating
2 tbsps olive oil
Salt and pepper

Directions:

Combine mashed potatoes, onion, egg and cheese. Shape into large size balls. Roll into flour or bread crumbs and flatten into patties. Heat olive oil in skillet over medium high heat. Add patties and brown for about 3 minutes on each side. Salt and pepper to taste.

Maple Coconut Flax Cookies (Vegan)

2010-12-18T14:03:00.000-08:00

This is a very simple vegan recipe and makes about 24 delicious cookies. They are great with a little marmalade spooned on top as you eat them; yummy!

Ingredients:

-1 cup whole wheat flour
-1 cup rolled oats
-1/2 cup shredded coconut
-1/4 cup ground flax seeds
-1 tsp cinnamon
-1/2 tsp salt
-1/2 cup maple syrup
-1/2 cup olive oil or sunflower oil
-1 tsp granulated sugar & 1 tsp cinnamon, combined, for sprinkling over-top after baking

Directions:

1) Preheat oven to 350F. In a large bowl, whisk together flour, oats, coconut, flax, cinnamon and salt.
2) Add maple syrup and oil. Mix, just until the flour is absorbed.
3) Roll, by scant tablespoons, into balls.
4) Place, 1 inch apart, on parchment lined baking sheet.
5) Flatten with middle and index fingers in a "v" shape to make a little wave pattern.
6) Bake for 10 to 12 minutes, or until bottoms are golden. As soon as they are removed from the oven, sprinkle the granulated sugar/cinnamon combination over-top. Cool 5 minutes on baking sheets, then remove to a wire rack to cool completely. Makes about 24 cookies.

Cranberry & Olive Chicken

2010-12-14T10:21:00.000-08:00

This is a delicious chicken dish with a middle-eastern twist. It has lots of flavour and is great served over quinoa or rice. This recipe serves 2 but can be easily doubled. I served it with a side of steamed chinese broccoli, which I tossed with a little olive oil, salt and pepper.

Ingredients:

2 skinless, boneless chicken breasts, cut in half cross-wise
2 Tbsp chopped almonds or walnuts
1/4 cup black olives, pitted, flattened & chopped1 small onion, finely chopped
2 cloves garlic, crushed and chopped
1/2 cup dried cranberries
1/2 tsp each ground dried cinnamon, garlic & cumin
1/2 cup quinoa, rinsed well
1/2 cup roasted red peppers from jar, chopped
1/2 cup chicken broth
salt & freshly ground black pepper, to taste
1 tsp dried hot chili peppers (optional)

Directions:

1) Place chicken on a cutting board and cover with plastic wrap. Use a meat mallet (or rolling pin) to flatten slightly. Marinade chicken with oil, salt, pepper, garlic powder, cinnamon & cumin. Add some dried hot chili peppers if you want extra heat. Cover and refrigerate for at least 2 hours.

2) Heat 1 tsp olive oil in a frying pan on medium-high heat. Add chicken and marinade & cook, 2 minutes per side; put on a plate.

3) Heat another 1 tsp oil in pan on medium. Sauté onion until softened.Add chopped garlic and saute another minute. Stir in broth, cranberries and olives. Simmer, uncovered, 5 minutes. Increase heat to medium. Return chicken to pan and cook, turning occasionally, 5 minutes.

4) Meanwhile, add rinsed quinoa to 1 cup of water. Bring to a boil and reduce heat to low. Cook, covered for 15 minutes. Remove from heat and let stand 5 minutes. Fluff with fork and stir in almonds or walnuts, salt & pepper and roasted red peppers. Transfer to platter & top with chicken and cranberry & olive mixture.

Rosemary Garlic Lemon Chicken

2010-12-14T06:56:00.000-08:00

This recipe makes a delicious, savoury chicken breast that can be paired with your vegetables of choice. I had it with some sauteed onion and spinach and a side of roasted sweet potato wedges.

Ingredients:

-2 boneless, skinless chicken breasts
-3 garlic cloves, crushed
-3 tablespoons fresh rosemary leaves, stripped from stems
-3 tablespoons extra-virgin olive oil
- juice of 1 large lemon
-1 tbsp picante hot sauce
-1 tsp dried hot chili peppers (optional)
-salt and freshly ground black pepper, to taste

Directions

1) Preheat oven to 450 degrees F.

2) Marinate chicken in a large bowl for at least 2 hours or overnight, refrigerated and covered, mixing together all ingredients except the lemon juice to use as the marinade and coating chicken well on all sides.

3) Arrange chicken in a lightly oiled 9 x 13 inch baking pan. Toss and coat the chicken again, then place in oven.

4) Roast for 20 minutes or until juices run clear. Add lemon juice to the pan and combine with pan juices. Return to oven and turn oven off. Let stand 5 minutes longer then remove chicken from the oven. Serve, spooning pan juices over the chicken pieces.

Roasted Beet and Sweet Pepper Soup

2010-12-09T04:49:00.000-08:00

If you look at the pumpkin soup recipe from my post of December 6th, you can make this beet soup very easily by using about four cups of roasted beets in place of the pumpkin. I had some left-over roasted beets, so I made this soup yesterday and it went over very well! To roast the beets, wash and trim some medium sized beets; cut them into quarters and lay them out in a baking pan. Toss them with some olive oil, salt, pepper and garlic powder to taste. Roast them in a preheated oven at 425F for about one hour, or until fork tender. There is no need to peel them. If you find that the soup is too thick, you can thin it with some more of the chicken or veggie broth, or even water.

Ingredients:

-2 tbsps extra virgin olive oil
-1 large sweet onion (I used vidalia), chopped
-2 cups low sodium chicken or vegetable broth
-4 cups roasted beets
-4 cloves of garlic, finely chopped
-1 sweet orange bell pepper, seed and thinly sliced
-1/2 tsp salt
-1 tsp freshly ground black pepper
-1 tsp dried red hot chili peppers
-1 tsp picante hot sauce

Directions:

1. Add oil to a medium skillet. Heat over medium high and saute sweet peppers until soft. Stir in chopped onion and saute until soft. Stir in chopped garlic and saute for 2 minutes.
2. In a medium sized saucepan, combine the broth, onions, sweet peppers, garlic, beets, salt, ground pepper, chili peppers and picante hot sauce. Bring to a boil. Lower heat and simmer, partially covered, for 30 minutes, stirring occasionally.
3. Pour soup carefully into food processor and puree until fairly smooth. Pour back into saucepan and cook on low, covered, for another 15 minutes. Serve hot with fresh bread.

Spicy Pumpkin and Sweet Pepper Soup

2010-12-06T15:55:00.000-08:00

It was the first snowfall of the season today and the temperature was minus 12C with the windchill, so I decided to make a spicy soup that would warm us up! The pumpkin and orange sweet peppers make a beautifully coloured soup. Soak it up with some fresh artisan bread or just use some fresh multi-grain. This makes two large bowls of soup, but the recipe can easily be doubled. If you find that the soup is too thick, you can thin it with some more of the chicken or veggie broth, or even water.

Ingredients:

-2 tbsps extra virgin olive oil
-1 large sweet onion (I used vidalia), chopped
-2 cups low sodium chicken or vegetable broth
-1 cup of canned pure pumpkin (not pumpkin pie mix)
-4 cloves of garlic, finely chopped
-1 sweet orange bell pepper, seed and thinly sliced
-1/2 tsp salt
-1 tsp freshly ground black pepper
-1 tsp dried red hot chili peppers
-1 tsp picante hot sauce

Directions:

1. Add oil to a medium skillet. Heat over medium high and saute sweet peppers until soft. Stir in chopped onion and saute until soft. Stir in chopped garlic and saute for 2 minutes.
2. In a medium sized saucepan, combine the broth, onions, sweet peppers, garlic, pumpkin, salt, ground pepper, chili peppers and picante hot sauce. Bring to a boil. Lower heat and simmer, partially covered, for 30 minutes, stirring occasionally.
3. Pour soup carefully into food processor and puree until fairly smooth. Pour back into saucepan and cook on low, covered, for another 15 minutes. Serve hot with fresh bread.

Baked French Toast

2010-12-05T12:56:00.000-08:00

We had a friend over for brunch yesterday and she brought the ingredients for mimosa (champagne and orange juice), which we sipped while we ate this delicious meal.This recipe is for four people.
Tip:grease the pan VERY well with some vegetable oil. A cooking time of 20 to 25 minutes is plenty; Be generous with the cinnamon and eggs; for four people you need at least 10 slices of bread, so use two pans. Garnish with strawberries, bananas, blueberries and blackberries. Have lots of maple syrup on the table to drizzle over top. You can use whipping cream (very decadent) or a dollop of low fat plain yoghurt on top as well.

Ingredients:

-Vegetable oil for greasing the baking pans
-10 to 12 slices of bread of your choice (extra-thick whole wheat is what I used) but egg bread is also a good choice.
-1/2 tsp of cinnamon per slice of bread (I had 10 slices of bread, so I used 5 tsps of cinnamon)
-6 extra large eggs
-3/4 cup of low fat milk
-3/4 cup maple syrup
-4 tbsps margarine or butter, melted
-fruit for garnish (use what you have on hand, but I used sliced strawberries, sliced bananas, blueberries and blackberries
-whipping cream or low fat plain yoghurt
-extra maple syrup to drizzle over top

Directions:

1. Liberally grease two 13 x 9 inch baking pans. Arrange bread slices to fit in single layer in pans.Sprinkle cinnamon evenly over bread slices. Preheat oven to 350F.
2. In a medium bowl, beat eggs with milk, syrup and margarine. Pour evenly over bread. Bake, uncovered for 20 to 25 minutes, or until firm to the touch.
3. Use spatula to remove to individual plates and then garnish with a variety of fruits. Top with a couple of tablespoons of whipping cream or yoghurt and drizzle with maple syrup. Serve immediately.

Mediterranean Sausage Stew

2010-11-14T18:26:00.000-08:00

This recipe is based on flavour-filled spicy turkey sausage and chicken breasts in a wonderful tomato broth with potatoes and sweet peppers. A real comfort food on a cold fall day. Makes 6 to 8 servings and is great as a left-over meal!

Ingredients:

2 tsp olive oil
4 to 6 hot italian turkey sausages (each piece sliced into 3 or 4 chunks)
4 skinless, boneless chicken breasts, sliced into 1 inch pieces
1 each red and green pepper, seeded and sliced into 1/2 inch thicks
3 large Yukon Gold potatoes, unpeeled and cut into 1 inch pieces
8 oz pkg cremini mushrooms, cut into slices
6 garlic cloves, coarsely chopped
1 small onion, coarsely chopped
20 oz (568 ml) chicken broth
1 tsp dried oregano leaves
28 oz can diced tomatoes
1 cup coarsely chopped fresh basil or parsely
1/2 tsp salt and freshly ground black pepper

Directions:

1. Heat oil in a large wide saucepan over medium high heat. Add sausage to pan and cook, turning often, until lightly browned, 3 to 4 minutes. Remove to a large plate as they are browned. Add sliced chicken to saucepan. Stir often until chicken is lightly golden, 3 to 4 minutes. Remove to plate with sausages.
2. Add peppers, garlic and onion to pan. Stir often until tender-crisp, 3 minutes. Stir in broth and oregano. Scrape up and stir any brown bits from pan bottom. Add potatoes, mushrooms and tomatoes. Return meat with any juices to pan. bring to a boil, stirring often. Reduce heat to medium-low. Cover and simmer, stirring occasionally, until potatoes are tender, 20 to 25 minutes.. Remove from heat and stir in basil. Add salt and pepper to taste.

Thai Green Curry Chicken with Peppers

2010-11-14T18:09:00.000-08:00

Spicy chicken thighs, paired with sweet potatoes and peppers; delicious! Serve over basmati rice. Serves 2

Ingredients:

2 large plum tomatoes, cut in half
2 large garlic cloves, cut in half
1 large onion, chopped
2 tbsps Thai Green Curry paste
1 tbsp olive oil
6 skinless, boneless chicken thighs
1 medium sized sweet potato, unpeeled & cut into one each pieces
1 each yellow and red pepper, seeded and chopped into one inch pieces
10 oz (284 ml) chicken broth
1/2 tsp salt
10 cups baby spinach
1/2 cup coarsely chopped fresh basil

Directions:

1. Cut tomatoes and garlic in half. Place tomatoes, garlic and chopped onion into food processor fitted with a metal blade. Add curry paste. Puree mixture, scraping down sides as necessary.
2. Heat oil in a large wide saucepan over medium heat. Add chicken and cook until gold-tinged, about 3 minutes per side. Once chicken is golden, stir in broth and salt. Using a wooden spoon, scrape up any brown bits from bottom of pan and stir. Stir in tomato mixture, potatoes and peppers. Bring to a boil. Cover and reduce heat to medium-low. Simmer, stirring occasionally , untiil chicken and potatoes are tender, about 25 minutes. Turn off heat. Stir in spinach until wilted, 1 to 2 minutes. Remove from heat and stir in basil. Serve over basmati rice.

Jerked BBQ Pork

2010-11-14T16:45:00.000-08:00

Don't be put off by the ingredient list, as you probably have most of these on hand and it only takes a few minutes to coat the tenderloin. This will serve 4 easily. It goes well with brown rice and a green vegetable, such as steamed broccoli.

Ingredients:

2 large garlic cloves
1 jalapeno or 1 tsp minced pickled jalapeno
1 green onion
2 tbsps coarsely chopped parsley
1 tbsp lime juice
1 tbsp paprika
2 tsps brown sugar
2 tsps ground ginger
2 tsps cinnamon
1 tsp salt and freshly ground black pepper
1/8 tsp ground nutmeg
2 pork tenderloins, each about 3/4 lb (375 grams)

Directions:

1. Slice garlic cloves in half. Core and seed jalapeno, then coarsley chop. Slice onion. Place in food processor. Add parsley, lime juice, paprika and seasonings. Pulse until paste forms, scraping down sides as needed. Rub evenly over pork. Place on a plate. Cover with a bowl so that coating won't be disturbed. Refrigerate at least one hour, preferrably overnight.
2. Preheat oven to 350F. Place tenderloins in a roasting pan and cook for about 25 minutes, or until a meat thermometer reads 155F. Allow to rest in pan on stove top for 5 minutes before slicing.

Easy Tomato Salads

2010-11-14T16:25:00.000-08:00

Tomatoes are so great for you---loaded with lycopene, which is thought to prevent cancer. Here are just a few ideas for easy salads to make with tomatoes.

1) Mediterranean Tomato Salad:
Thickly slice tomatoes and arrange on a large platter. Drizzle with olive oil and sprinkle with salt, pepper and dried oregano. Scatter slices of bocconcini cheese and pitted black olives overtop. Sprinkle heavily with freshly sliced basil leaves.

2) Double Tomato-Potato Salad:
Slice grape tomatoes in half and coursely chop oil-packed sundried tomatoes. Stir into a bowl of small new potatoes that have been cut in half, boiled and cooled to room temperature. Sprinkle with chopped fresh basil and sliced green onions, salt and pepper.

3) Veggie'n'Pasta Salad:
Cut ripe, firm plum tomatoes into large chunks & toss with chunky pieces of english cucumber and green pepper. Toss with cooked (al-dente) penne pasta and drizzle with a mixture of olive oil, garlic powder, salt, pepper, oregano and basil. Sprinkle with freshly grated parmesan or romano cheese.

4) Lightly toss chopped tomatoes with chopped avocado, strips of thinly sliced sweet red peppers and green onions. Drizzle with olive oil, lime juice, salt and pepper.

Grilled Veggie Sandwich

2010-11-14T15:56:00.000-08:00

You can use whatever bread you like for this--just use something substantial. The recipe calls for focaccia bread. I would also use a good 12 grain bread and lightly toast it before stacking it with veggies. Fresh tomatoes, with tender grilled peppers, onions, eggplant and zucchini sandwiched between your favourite bread make a delicious lunch or light dinner. This recipe makes 4 sandwiches.

Ingredients:

2 large firm but ripe tomatoes
1 japanese eggplant (smaller than the ones you are probably used to)
1 small yellow or green zucchini
1 red pepper
1 small red onion
1 tbsp olive oil
2 tsps balsamic vinegar
1 tsp dried basil or oregano
1/2 tsp salt and freshly ground black pepper
8 thick slices of focaccia or your choice of bread
2 tsps Dijon mustard
1 tsp liquid honey

Directions:

1. Lightly oil a baking sheet. Preheat oven to 450F. Slice each tomato into 4 thick rounds and set aside. Slice unpeeled eggplant diagonally into 1/2 inch thick rounds.Cut zucchini lengthwise into 8 long slices, about 1/4 inch thick. Core and seed pepper and then slice into eighths. Peel onion and cut into 1/4 inch thick rounds.
2. Place all veggies (except tomotaoes) into a large bowl. Pour in oil and vinegar and then sprinkle with basil, salt and pepper. Mix until well coated.
3. Place coated vegetables on baking sheet and bake in preheated oven for about 10 minutes, tossing lightly after 5 minutes. They should be tender and lightly browned. Lightly toast bread.
4. Meanwhile, in a small bowl, stir Dijon & honey. Spread on all slices of toasted bread. Layer with alternating slices of tomatoes and veggies. Top with other slice of bread and cut diagonally in half. Serve warm or at room temperature.

Simple Stawberry Cream Cake

2010-11-14T15:40:00.000-08:00

This recipe comes from an old Chatelaine magazine. I had a stack of them that I was tossing out, so I went through and cut out a bunch of the recipes, which I will post here and then get around to trying at some point. I may tweek them a bit to my liking. This one caught my eye because it looks so yummy! I am using low-fat yoghurt instead of full fat, but there are plenty of calories in the whipping cream!

Ingredients:

1 cup whipping cream
1/4 cup icing sugar
1 tsp vanilla
1 cup plain low-fat yoghurt
1/2 cup rasberry jam
2 (9 inch) store-bought, fluted flan cake bases
2 tbsps orange liqueur (optional)
2 cups thickly sliced strawberries

Directions:

1. In a chilled bowl, using an electric mixer, beat cream with sugar and vanilla until stiff peaks form when beaters are lifted. In a small bowl, stir yoghurt with 1/4 cup of the jam. Using a spatula, fold the mixture into the whipped cream. Refrigerate.
2. Generously brush tops and sides of cake with liqueur, if using. Divide and spread remaining jam over indented portion of cakes, spreading just to the rim. Sprinkle half of the berries on top. Repeat with the other cake layer, cream and berries, ending with the berries. Gently press the cake layers as they are layered. Refrigerate for up to 4 hours. Refrigerating overnight is NOT recommended. Makes 10 wedges.

Fresh Spicy Salmon Burgers

2010-10-29T10:21:00.000-07:00

We always have fresh wild pacific salmon on hand. If you do not, you can use the canned variety. This recipe makes 2 good sized burgers. If you are using canned salmon, one 8 oz (250 g) can should do you for 2 burgers. I grill some nice multi-grain bread to use as "buns". I use baby spinach as my greens inside the "bun". I make fresh guacamole to spread on the bread, along with whatever burger type toppings and condiments that we have on hand.

Ingredients:

2 slices (about 3 inches wide and 1 inch deep) of fresh pacific salmon (don't use the farmed variety as you don't know what they've been fed)
1 egg
1/4 cup (50 mL) fresh parsleyl, chopped (or 1/8 cup of dried)
1/2 of a vadalia (sweet) onion, finely chopped
1/4 cup (50 mL) fine dry bread crumbs
2 tbsps lemon or lime juice
1 tsp (5 mL) jalapeno hot sauce (optional)
2 tsps garlic powder
1 tsp freshly ground black pepper
1 tsp dried hot chili peppers (optional)
1/2 tsp (2 mL) salt
1 tbsp olive oil
4 slices whole grain bread

Directions:

If using canned, drain salmon. If using fresh, peel skin off and use a fork to break up salmon into fine pieces. Whisk egg and stir into salmon mixture. Add parsley, onion, bread crumbs, garlic, hot sauce, chili peppers, salt, pepper and 2 tbsp lemon or lime juice. Using a fork, break up salmon and stir until evenly mixed. If mixture is too wet, add another tbsp or so of bread crumbs and mix in. Form into 2 firmly packed burgers, about 1/2 inch thick.
Heat olive oil over medium-high heat in a large, non-stick skillet. When hot, add burgers. Cook, uncovered, until a deep golden crust forms on each side, about 3 to 4 minutes per side. Remove from skillet and add whole grain bread to hot skillet, grilling quickly on each side. Spread with guacamole and place baby spinach or other greens over top. Place salmon burgers between bread.

Super Moist Pumpkin Bread

2010-10-27T19:17:00.000-07:00

This is a variation of a recipe that I found on a vegan site, www.theppk.com

I reduced the sugar and increased the coconut content--personal preference. I also reduced the oil. If you find it needs more moisture, just add a little bit more of the coconut milk.

Great for this time of year! The recipe makes two loaves.

The bread gets its name Super Moist from the addition of an unusual ingredient: coconut milk!

Equipment
(2) 8″ x 4″ loaf pans

Ingredients
1 cup chopped walnuts
3 1/2 cups all-purpose flour
2 cups packed dark brown sugar
2 teaspoons baking soda
1 teaspoon salt
1 teaspoon ground nutmeg
1 1/2 teaspoons ground cinnamon
2 cups pumpkin puree
1/2 cup vegetable oil
2/3 cup coconut milk
1 cup flaked coconu

Directions
1. Preheat oven to 350 degrees F. Grease and flour two 8″ x 4″ loaf pans.
2. In a large bowl, stir together the flour, brown sugar, white sugar, baking soda, salt, nutmeg, and cinnamon. Add the pumpkin puree, oil, and coconut milk, and mix until all of the flour is absorbed. Fold in the flaked coconut and walnuts. Divide the batter evenly between the prepared pans.
4. Bake for 1 hour and 15 minutes in the preheated oven or until a toothpick inserted in the center comes out clean. Remove from oven, and cover loaves tightly with foil. Allow to steam for 10 minutes. Remove foil, and turn out onto a cooling rack. Tent loosely with the foil, and allow to cool completely.

Salmon in Bengali Mustard Sauce

2010-10-27T18:43:00.000-07:00

This is a great recipe that I found in the Toronto Star today. It really spices up this great fish!

Ingredients:

12 oz (375 g) boneless, skinless salmon

1/4 tsp (1 mL) each: turmeric, cayenne pepper, salt

Bengali Mustard Sauce:

1 tbsp (15 mL) ground mustard

1/2 tsp (2 mL) cayenne pepper

1/4 tsp (1 mL) each: salt, turmeric

8 tbsp (120 mL) water

2 tbsp (30 mL) extra-virgin olive oil

1/4 tsp (1 mL) each: brown mustard seeds, cumin seeds, fennel seeds

2 small green or red chilies (such as Thai bird’s eye), slit slightly

Directions:

For salmon, cut fish into bite-size pieces, about 2 inches by 1 inch (5 cm to 2.5 cm).

In small bowl, combine turmeric, cayenne and salt. Rub all over fish. Refrigerate, covered, 30 minutes to overnight.

For Bengali Mustard Sauce, put mustard, cayenne, turmeric and salt in small bowl. Add 1 tbsp (15 mL) water; whisk. Add remaining 7 tbsp (105 mL) water; whisk.

Heat oil in medium non-stick skillet over medium-high heat. Add mustard seeds. Cook until they start to pop. Add cumin and fennel seeds. Stir once. Quickly pour in mustard sauce. Add chilies; stir. Bring to gentle simmer. Add fish in single layer. Simmer minutes, spooning sauce over fish and turning once, until fish is just cooked through, about 5 minutes.

Spicy Chicken with Mustard

2010-10-22T18:43:00.000-07:00

This is a quick and delicious way to make chicken that is a little different than your ordinary roasted variety. Remove the skin to reduce the fat & calorie content. This recipe serves six.

3 Tbsps Dijon mustard
1/2 tsp freshly ground black pepper
6 chicken legs & thighs, without skin
1/2 cup whole wheat bread crumbs (fine)
1/2 cup panko bread crumbs
1 tsp garlic powder
1/2 tsp dried hot chili peppers

Directions:

1. Preheat oven to 400F. In a bowl mix mustard and pepper.

2. In a tupperware container with tight fitting lid, mix breadcrumbs, garlic powder and chili peppers.

3. Brush chicken with mustard, then dip in breadcrumbs. Make sure all sides are coated.

4. Arrange in lightly oiled baking pan . Bake for 20 minutes, till juices run clear when pricked with a fork. Remove from heat and allow chicken to sit for 5 minutes.

Light Cesar Salad

2010-10-18T17:35:00.000-07:00

This light cesar salad is a great variation of the usual and with as much flavour as ever! Serves four.

Dressing

1/4 cup low-fat plain yogurt
1/2 tsp Dijon mustard
1 garlic clove, minced (or 1/2 tsp garlic powder)
2 tsp extra-virgin olive oil
3 drops hot sauce
Salt and pepper to taste

Salad
1 head romaine lettuce, washed and ripped into pieces
4 whole-grain crackers, crumbled (to replace the croutons)
1/4 cup freshly grated Parmesan cheese

Directions:

In a small bowl, whisk together dressing ingredients. Adjust seasoning to taste. In a large bowl, add romaine, dressing, crackers and half the Parmesan cheese. Gently fold together. Divide on four plates and sprinkle with remaining cheese.

Warm Quinoa and Butternut Sqash Salad

2010-10-18T17:09:00.000-07:00

The quinoa provides a complete protein to this vitamin rich salad. The walnuts provide a crunchiness that makes it so delicious! Enjoy!

3 cups butternut squash, peeled, seeded and cut into small cubes

1 cup baby spinach, chopped
1/3 cup chopped walnuts

1 vidalia or sweet white onion, cut into small chunks
2 Tbsp (30 mL) fresh thyme (or 1 tsp dried)

1 tsp garlic powder
1/2 cup prewashed quinoa

1 cup water or vegetable broth (low sodium)

Dressing
1 tbsp sunflower or canola oil
Lemon juice
Salt& freshly ground black pepper to taste

Directions:

Preheat oven to 375°F. Combine squash, onion, garlic and thyme with a little olive oil and salt & pepper. Toss into a baking sheet and roast until tender, about 20 minutes.
Meanwhile, bring one cup of water or veggie broth to a boil. Add quinoa and reduce heat to low; cook, covered, for about 15 minutes. Remove from heat and let sit for 5 minutes & then fluff with a fork. Transfer to a salad bowl.
Drizzle with 1 tbsp oil and the juice of one lemon. Stir onions, squash and spinach into quinoa.Toss in walnuts. Season to taste.

Apple Sauce Cranberry Loaf

2010-10-16T17:24:00.000-07:00

Delicious; heart-healthy; full of fibre and nutrients! What more do you need?

Ingredients:

1 cup all-purpose flour

3/4 cup whole wheat flour

1/2 cup granulated sugar

2 tsp baking powder

1 tsp ground cinnamon

1/2 tsp baking soda

1/4 tsp salt

1/4 tsp ground nutmeg

1 cup dried cranberries

1 cup All-Bran Buds cereal

1 1/2 cups unsweetened applesauce

1/2 cup water

1 egg, lightly beaten

1/3 cup vegetable oil

Directions:

1. Preheat oven to 350F. Combine flours, sugar, baking powder, cinnamon, soda, salt, nutmeg and cranberries: set aside.

2. In large mixing bowl, combine cereal with applesauce and water. Let stand 5 minutes. Add egg and oil. Beat well. Add flour mixture, stirring just until combined. Spread evenly in lightly oiled loaf pan.

3. Bake in preheated oven for about 55 minutes or until wooden pick inserted near centre comes out clean, tenting with foil for last 15 minutes to avoid over-browning. Cool 10 minutes on wire rack before removing from pan. Cool completely before slicing

Crispy Potato Patties

2010-10-14T17:54:00.000-07:00

If you have left over mashed potatoes from Thanksgiving, this recipe is great! You can make them spicy by adding dried red hot chili peppers to the mix.

1/2 cup whole wheat flour
2 cups mashed potatoes
1 egg, beaten
1/2 onion, finely chopped
salt and freshly ground black pepper to taste
1 tsp garlic powder
2-3 Tbsp. olive oil
1 tsp dried red hot chili peppers (optional)

Directions:

1. Preheat oven to 400F. Mix together mashed potatoes, garlic, beaten egg and onion in a medium bowl. Mix in the flour a little at a time. Add salt and pepper (and chilie peppers if using) and stir.

2. Lightly grease a baking sheet. Using an icecream scoop, drop large scoops of the potato mixture onto the baking sheet. Flatten down with a spatula. Brush witha little olive oil. Cook until outside is lightly browned and crisp, about 30 minutes. Serve as a side with turkey or chicken and a green salad.

Warm Quinoa Salad with Walnuts and Cranberries

2010-10-12T18:10:00.000-07:00

Quinoa is an ancient grain that is also a complete protein. It takes on the flavour of whatever you add to it and it is a great source of fibre. Use this recipe as a side for chicken or salmon or on its own as a complete meal.

Ingredients:

1/2 cup (125 mL) coarsely chopped walnuts
1 cup water
1/2 tsp salt
1/2 cup quinoa
2 garlic cloves, minced (or 1 tsp garlic powder)
1 tsp orange zest
2 tsp grainy Dijon mustard
2 tbsp orange juice concentrate
1/8 cup apple cider vinegar
1/8 cup plus 1 tbsp olive oil
1/2 cup dried cranberries
1/2 red pepper, quartered lengthwise, thinly sliced
1 small vidalia onion, finely diced
1/2 cup green beans, sliced 1/4 inch on the diagonal
salt and freshly ground pepper to taste
1 tsp dried hot chili peppers (optional)

Directions:

In a dry skillet, toast walnuts over medium-high heat for 1 minute or until lightly browned.

In medium saucepan, bring water and 1/4 tsp salt to boil. Add quinoa, stir well, cover and reduce heat to simmer. Cook for 15 minutes or until all water has been absorbed. Remove from heat. Let stand 5 minutes & fluff with a fork.

In small bowl, combine garlic, orange zest and mustard; blend well. Whisk in orange juice concentrate and vinegar. Slowly whisk in 1/8 cup olive oil and remaining salt.

In skillet, over medium high heat, add 1 tbsp olive oil. Once heated, add red peppers, onions and beans and saute and cooked but still crisp. Stir in chili peppers if using and cook another minute.

Transfer cooked quinoa to a medium bowl. Add half the orange mixture and toss gently to coat well. Add walnuts, dried cranberries, red pepper, onions and beans. Toss. Add remaining dressing to lightly coat vegetables. Taste for seasoning and add salt and freshly ground pepper if needed. Toss again and serve.

Makes 4 servings.

GRAVY: Make ahead gravy

2010-10-08T10:54:00.000-07:00

This is a great gravy base to make ahead of time for Thanksgiving or Christmas dinner. You can keep it in the fridge for a couple of days, covered. When you are ready to use it, reheat and add the turkey pan drippings for a tasty, heart-healthy gravy. Use the discarded veggies and turkey or chicken to make a soup later.

2 tablespoons olive oil
2 (about 1 1/2 pounds) turkey wings, separated at joints (you can also use a sliced chicken breast as you are making this ahead, afterall!)
1 large onion, quartered
2 carrots, washed, peeled and cut into large chunks
2 cloves garlic, minced (or 1 tsp garlic powder)
1/4 cup dry white wine (or apple cider vinegar)
2 cups chicken or vegetable broth
sea salt and freshly ground black pepper to taste
3 tbsps all-purpose flour
1/8 cup low sodium soy sauce
1/8 cup red cooking wine

In deep 12-inch skillet, heat oil over medium-high heat until hot. Reduce heat to medium and add turkey wings (or chicken) and cook 10 to 15 minutes or until golden on all sides. Add onion, carrots and garlic. Cook 8 to 10 minutes or until turkey wings and vegetables are browned, stirring frequently.
Transfer turkey and vegetables to large bowl.
Add white wine (or vinegar) to skillet and stir until browned bits are loosened. Return turkey and vegetables to skillet. Stir in broth and 3 cups water; heat to boiling over high heat. Reduce to medium-low; simmer, uncovered, 45 minutes. Strain into an 8-cup measure or large bowl; Do not discard solids, as they can be used to make a soup base, so refrigerate them, covered for later use.
At this point you can put the liquid into a saucepan, cover and store in the fridge for up to 2 days.
At serving time, once your turkey is cooked, set the turkey aside to rest. Place roasting pan on top of stove and set heat at medium high. Remove all but 3 tbsps of fat from pan. Using a spatula, scrape browned bits from bottom of pan and mix it into the oil. Add 3 tbsps flour and stir constantly, mixing together the oil and browned bits and cook the flour in. Gradually add the prepared gravy broth and stir constantly as you go--this will ensure no lumps in your gravy! Stir in the soy sauce and the red wine. Stir and allow the alcohol to cook off. Continue to stir and bring to a boil until the gravy thickens somewhat, then reduce heat to low and allow to sit, uncovered until ready to serve. Taste for seasoning and add salt and freshly ground black pepper as needed.

Minestrone Soup

2010-09-30T16:37:00.000-07:00

Make sure that you have some fresh multi-grain bread to sop up this soup; it is hearty and delicious and a complete meal---the kidney beans add a lot of protein and fibre. If you use the veggie broth, it is a vegan dish. If you pefer your soup less spicy, leave out the chili & jalapeno peppers! This recipe makes about 6 large bowls of soup.

Ingredients:

4 baby bok choy (about 4 cups) or baby spinach (about 4 cups)
2 tbsps olive oil
1 onion, chopped
1/2 green & 1/2 red sweet bell pepper, chopped
1/2 a jalapeno pepper, sliced
1 small zucchini, chopped
1/2 sweet potato, chopped into 1/2 inch chunks
28 oz can diced tomatoes, with juice
750 ml chicken or veggie broth
28 oz can red kidney beans
2 large cloves minced garlic (or 1 tsp garlic powder)
salt and freshly ground black pepper to taste
1 tsp dried hot chili peppers (optional)
freshly grated parmesan cheese for garnish (optional)

Directions:

1. Slice hard white ends off of the bok choy and discard. Rinse the bok choy well under cold running water. Slice lengthwise into thin slices. Set aside.
2. Heat olive oil over medium high heat in skillet. Add onion, garlic, sweet peppers and jalapeno & saute until soft.
3. In a large sauce pan, over medium high heat, add tomatoes, sauteed vegetables and broth. Bring to a boil. Reduce heat to low and add sweet potato, zucchini and chili peppers. Stir; simmer, covered, for about 15 minutes or until sweet potato and zucchini are done (al dente).
4. Drain and rinse kidney beans. Stir into soup, along with bok choy (or baby spinach, if using), salt and ground pepper. Stir and simmer until bok choy is wilted, 5 more minutes. Ladle into soup bowls; sprinkle a couple of tsps of freshly grated parmesan cheese over soup (if using) and serve with fresh bread.

Quinoa Stuffed Peppers

2010-09-16T17:46:00.000-07:00

Quinoa is an ancient grain that is also a complete protein, so this is a perfect meal combined together in a delicious red pepper "dish". Unless you buy the pre-washed quinoa, be sure to rinse it very well before cooking it. This recipe serves two.

Ingredients:

Water
Sea salt to taste
2 large red bell peppers--make sure they can sit upright--remove the stems, pit and seeds
1 cup cooked quinoa
2 tsps olive oil infused with red hot chili peppers
1 large vidalia or white onion, peeled and chopped
3 cloves of garlic, minced through a garlic press (or 1 tsp garlic powder)
1 fresh roma tomato, chopped and set over a sieve to drain
1/2 cup frozen corn kernels, rinsed
1/2 cup frozen peas, rinsed
1/4 cup fresh chopped parsley
2 tbsps lemon or lime juice
freshly ground black pepper
1 tsp hot sauce
1 tbsp olive oil

Directions:

1. Preheat oven to 350F. Placed cooked quinoa in a bowl and set aside to cool.
2. Bring a large pot of water to boil; add salt to taste. Place the cleaned peppers in the boiling water and cook briefly---about 3 to 5 minutes. Remove peppers and drain upside down on a clean dish towel.
3. In a large skillet heat olive oil and saute onion until very soft. Add garlic, tomato, corn and peas. Cook about 5 minutes. Remove from heat. Add vegetable mixture to cooled quinoa. Season with parsley, citrus juice,hot sauce, sea salt and black pepper. Mix well with a fork.
4. Prepare a small corning ware pan with a light greasing of olive oil. Place each of the peppers right side up in the pan. Stuff each pepper with the quinoa filling. Don't pack it too tightly. Bake, uncovered, for 20 minutes. Remove from heat and serve immediately.

Roasted Red Pepper and Sweet Potato Soup

2010-09-16T17:22:00.000-07:00

Today was a cool, rainy day that felt very autumn-like. This soup was just right! The fresh basil that is still growing in our garden was a perfect garnish. I served this soup with grilled salmon and a tomatoe/cucumber salad, along with some fresh multi-grain bread to sop up the juices. This makes enough soup for at least four people. Leave the peel on the peppers and sweet potatoes; that's where so much of the fibre is! This is a vegan soup.

Ingredients:

1 large sweet red bell pepper, chopped into large chunks
3 tbsps olive oil
1 large white onion (vidalia is a good choice), peeled and chopped into large chunks
2 large garlic cloves, peeled and crushed (or 1 tsp garlic powder)
1 large sweet potato, cut into thick rounds
1 tsp fresh thyme
1 tbsp fresh basil
2 cups low sodium vegetable broth
1 cup water
1 tsp dried red hot chili peppers
sea salt and freshly ground black pepper to taste
basil leaves for garnish

Directions:

1. Preheat oven to 450F. Place sweet red bell peppers, sweet potatoes and onions in a roasting pan. Toss with olive oil, dried hot chili peppers, salt & pepper & garlic. Cook for 20 minutes, tossing occasionally.

2. In a heavy bottomed sauce pan, combine all ingredients, including cooked vegetables, and heat on medium. Reduce heat to low and simmer, covered, for about 10 minutes.

3. Place everything in a food processor and puree until smooth. Return to saucepan and & keep warm on low heat until ready to eat. Ladle into bowls and garnish with a fresh basil leaf.

Sweet Sour and Spicy Dipping Sauce

2010-09-16T17:08:00.000-07:00

This is a delicious dipping sauce that I made to accompany breaded chicken strips, but we used the left-overs as a salsa type topping on grilled salmon; fabulous!

Ingredients:

1 can pineapple, drained (14 oz)
1/4 cup honey mustard
2 tbsps lemon juice
1/2 a jalapeno pepper, including seeds (for extra heat!)
1/4 cup roasted red peppers from the jar
1 tsp picante hot sauce
salt & freshly ground pepper to taste
1/2 tsp dried red hot chili peppers
3 garlic cloves, chopped (or 1 tsp garlic cloves)

Place all ingredients into a food processor and puree (your taste will decide whether you want it chunky or smooth).

Greek Potatoes in Tomato Sauce

2010-06-12T16:03:00.000-07:00

I love the greek potatoes at a certain chain restaurant, but they are deathly high in sodium and the next morning I wake up very puffy! This can't be good for you, so I have come up with my own version that tastes just as good, if not better. Serve this as a side with chicken or pork and add a mixed green salad for a complete meal.

Ingredients:

1 lb potatoes, peeled and cut into quarters
1/4 cup olive oil (or less)
1 cup stewed tomatoes
salt and freshly ground black pepper to taste
1 tbsp dried oregano
1 tbsp dried thyme or basil
1 tsp garlic powder
1 cup low fat, low sodium chicken broth

Directions:

1. Combine all ingredients, except potatoes, in a saucepan. Bring to a boil. Reduce heat and simmer about 20 minutes until flavours are blended.
2. In the meantime, par-boil potatoes, for 10 minutes, in water with 1/4 tsp salt. Drain and rinse in cool water.
3. Preheat oven to 400F. Toss the potatoes in the sauce. Place in a lightly greased 13 x 9 inch baking dish. Poor enough sauce over them to 1/2 cover the potatoes.
4. Bake, uncovered, about 30 minutes or until potatoes are tender, tossing 1/2 way through cooking time. If you need more liquid, add a little more sauce, but just enough to 1/2 cover the potatoes.

Chicken Complete Meal Salad

2010-06-05T18:21:00.000-07:00

This is a heart healthy chicken dish. It is made as a salad that is a complete meal--perfect for a warm summer day. I forgot the photo, so I will have to post it the next time I make it!

Dressing:

2 tablespoons apple cider vinegar
1 tablespoon finely grated fresh ginger
1/2 teaspoon granulated sugar
2 tablespoons sunflower oil
1/2 teaspoon freshly ground black pepper

Salad:

2 medium organic carrots, peeled
6 ounces green beans or snow peas, trimmed and, if using beans, cut into 2-inch-long pieces (about 1 1/2 cups)
1 large skinless, boneless chicken breast, cut into thin strips & marinaded for 30 minutes in a sprinkle of salt, pepper, garlic, a tsp of olive oil and a tsp of lime juice.
1/2 a large red onion, sliced
1 medium english cucumber, cut in half lengthwise and thinly sliced
5 cups arugula
1/4 cup roasted sunflower seeds
1/4 cup dried cranberries
salt to taste

Directions:

Using a vegetable peeler, peel carrot into strips and set aside.
Saute marinated chicken in a lightly oiled, heavy bottomed skillet over medium heat, until nicely browned. Set aside.
Bring a small saucepan of lightly salted water to a boil. Add green beans or snow peas and cook for 5 minutes. Drain and transfer to a bowl of ice water. When chilled, drain again and pat dry.
In a large bowl, place carrots, beans or peas, chicken, onions, cucumber, and arugula. Add vinaigrette and toss until well coated. Sprinkle sunflower seeds & cranberries over salad and serve immediately.

Spicy Carrot Corn Bread

2010-05-21T15:45:00.000-07:00

This is a delicious healthy bread with a little bite, thanks to the dried hot chili peppers! You can make it with or without the cranberries. If you do not use the cranberries, add an extra 1/2 cup of quick oats as a dry ingredient. Also, depending on your heat tolerance, you can adjust the amount of chili peppers.

Ingredients:

1 lb small sweet organic carrots, peeled and finely grated
1 cup whole wheat flour
1/4 cup quick oats (see note above)
1 1/4 cup cornmeal
1/3 tsp sea salt
1/4 cup ground organic flax seed
1 1/2 tsps baking powder
2 tsps dried red hot chili peppers (or to taste)
3 egg whites
1 egg yolk
2 tbsps sunflower oil
1/2 cup organic honey
3/4 cup skim milk or low fat soy or almond milk
1/2 cup dried cranberries (see note above)

Directions:

1. Preheat oven to 375F. Lightly oil a 5 x 9 inch loaf pan.
2. In a medium bowl, mix together dry ingredients: flour, cornmeal, oats, salt, flax, baking powder and chili peppers.
3. In a separate mixing bowl, beat egg whites until stiff.
4. In a separate bowl, mix together egg yolk, oil, honey and milk. Add to dry ingredients and mix until just combined. Fold in beaten egg whites. Add cranberries (if using) and cooked carrots. Mix until just combined.
5. Pour batter into loaf pan. Bake for about 65 minutes, or until toothpick inserted in centre comes out clean. Tent with foil during last 20 minutes of cooking time to avoid over-browning.

Chicken Parmesan

2010-05-13T14:21:00.000-07:00

This is a traditional Italian recipe. You can make the sauce from my earlier recipe for Pasta Tomato Sauce from 29 April 2009. This recipe is enough food for four people if you are using large chicken breast. The recipe can easily be doubled. I served this with roasted sweet orange bell peppers & carrots and roasted asparagus.

Ingredients:

2 large skinless, boneless chicken breasts, butterflied and pounded down to about a 1/2 inch thickness & then sprinkled on both sides with salt, fresh ground pepper and 1/2 tsp of garlic powder & brushed with 1 tsp olive oil

1 egg
1/4 cup milk
1/2 cup fine bread crumbs, seasoned with a little salt, pepper, garlic powder, dried basil and oregano, 1 tsp dried red hot chili peppers
2 tbsps olive oil
1/2 a ball of skim milk mozarella cheese, sliced thinly into about 8 slices
2 cups pasta sauce
4 tbsps freshly grated parmesan or romano cheese

Directions:

1. After pounding and seasoning the chicken, cover and refrigerate for at least 2 hours.
2. Preheat oven to 350F. Whisk together egg and milk in a wide bowl. Spread bread crumb mixture out onto a dinner plate. Heat olive oil over medium high heat in a large skillet.
3. Dip chicken first in egg mixture and then in bread crumbs. Brown the chicken in oil for about 4 minutes each side. Place in a lightly oiled baking dish. Place 4 strips of the mozarella on each chicken breast. Pour the 2 cups of pasta sauce over the chicken. Sprinkle each breast with 2 tbsps parmesan cheese.
4. Bake, uncovered in preheated oven for about 45 minutes. Spoon some extra sauce over the chicken when serving, if desired.

To make the roasted peppers and carrots: peel and chop three medium carrots & one small onion. Slice a large orange or red bell pepper into large chunks. Toss with a tsp of olive oil, some salt, pepper and garlic. Roast, uncovered, in a small roasting pan at the same time that the chicken is cooking.

To roast the asparagus: wash asparagus; snap the woody bottoms off; lay out on a cookie sheet. Sprinkle with a little olive oil, salt, pepper and garlic. Grate the peel of 1/2 a lime over top & squeeze the juice of 1/2 a lime over the asparagus. Toss gently with hands. Roast in the oven, on top oven rack, during the last 10 to 15 minutes while the chicken is cooking. Cooking time for the asparagus will depend on the thickness of the stalks.

Cranberry Apple Crumble

2010-04-10T15:52:00.000-07:00

This is a heart-healthy recipe and a variation on the apple cranberry crisp that I made earlier in the year. It includes dates and walnuts. You don't need any added sugar with this recipe as the dried fruit is sweet enough on its' own. The oats are great for lowering cholesterol. Serve on its' own or with a dollop of plain low-fat yoghurt.

Ingredients:

4 small organic apples of your choice, unpeeled & sliced
juice of 1 lemon
2 tsps cinnamon
1 cup dried cranberries (use what you like or what you have on hand here)
1/4 cup whole wheat flour
1/4 cup rolled oats
4 tbsps sunflower oil
1/4 cup dried pitted dates, chopped
1/4 cup chopped walnuts

Directions:

1. Preheat oven to 400F. Prepare baking dish by rubbing lightly with oil.
2. Core and slice the unpeeled apples and sprinkle with the juice of one lemon. Place in a medium saucepan with the cranberries. Cover and heat over medium-high. Lower to medium-low heat and cook for about 5 minutes, covered.
3. Pour the cooked fruit into the prepared baking dish and sprinkle with 1 tsp of the cinnamon. Toss lightly.
4. In a small bowl, mix the flour, oats and the other 1 tsp of cinnamon. Drizzle the sunflower oil over the mixture and stir with a fork until crumbly. Stir in chopped dates and walnuts. Sprinkle crumbly mixture over fruit. Bake in preheated oven for about 25 minutes.

Stewed Cod with Tomatoes and Potatoes

2010-04-07T16:19:00.000-07:00

My husband suddenly recalled a recipe that his (Italian) mom used to make, so I decided to try it out and it was a hit! You can also add black olives to this for a different flavour. Serve this with a ciabatta baguette, or other italian style bread of your choice---it is great for soaking up the juices! This recipe makes four servings.

Ingredients:

2 lb fresh cod
4 tbsps olive oil
1 medium onion, peeled and chopped
4 medium potatoes, unpeeled, cut in 1/2 lengthwise and very thinly sliced
16 oz stewed chopped roma tomatoes, with juice (use italian style roma tomatoes imported from italy, if possible, as they have a much richer flavour than the regular canned tomatoes)
salt & pepper to taste
2 tsp garlic powder
2 tsps dried red hot chili peppers (or to taste)

Directions:

1. Heat olive oil in a large skillet over medium high heat; cook the onions until golden brown. Add the cod and brown lightly on both sides. Remove from heat. Cut cod into large chunks.
2. In a large heavy-bottomed sauce pot with a tight fitting lid, combine all ingredients. Heat to a boil; stir and immediately reduce to low. Cover and cook for about 45 minutes, stirring gently a few times. If sauce gets too thick, add one cup of water. Once potatoes are tender the dish is done.
Serve with sliced ciabatta baguette to soak up the juices.

Quinoa Tabbouleh

2010-04-06T15:29:00.000-07:00

Tabbouleh is usually made using bulgar, but this recipe uses the grain quinoa, which is a grain that is very high in fibre and iron, low in fat, as well as being a complete protein. This is a vegan recipe. It serves four as a side dish.

Ingredients:

1/2 cup quinoa (rinsed well and drained)
1 cup water
1/4 tsp sea salt
1 tomato, chopped
1 small english cucumber, unpeeled and chopped
1 tbsp lime juice
1 tbsp lemon juice
1 tsp olive oil
1/2 tsp garlic powder
1/2 tsp freshly ground black pepper
1/4 cup fresh chives, finely chopped
1/4 cup fresh parsley, finely chopped
1/4 cup fresh basil, finely chopped

Directions:

1. Combine quinoa with water and salt in a pot and bring to a boil. Reduce heat to low and let simmer, covered, for 15 minutes. Remove from heat and let sit for 5 minutes. Fluff with a fork. Allow to cool somewhat.
2. Put all ingredients in a large serving bowl and toss with two forks. Serve at room temperature as a side dish.

Orange Kiwi Smoothie

2010-04-05T18:03:00.000-07:00

Today was so warm and sunny, I'm pretty sure we broke a temperature record for the 5th of April! This is a refreshing, very healthy drink on a hot day! It can be your breakfast on the go or something to sip slowly on the patio. This recipe makes 2 smoothies.

Ingredients:

1 mineola orange, peeled
1 kiwi, peeled
1 tsp protein powder, chocolate, vanilla or plain
1 cup non-fat plain pro-biotic yoghurt
1 tsp sunflower or canola oil
2 tsps lime juice
6 ice cubes

Directions:

Place all ingredients in a blender & puree. Serve in a tall glass with a straw as some of the ice cubes will still be a good size. Delicious!

Heart Healthy Apple-Cranberry Crisp

2010-03-23T11:48:00.000-07:00

This is a wonderfully healthy dessert that I served last night with low fat plain yoghurt and strawberries on the side. You can serve it with ice cream or frozen yoghurt if you prefer. It is best served warm. This recipe is enough to fill a 8' x 10' baking dish. It can be kept covered in the fridge for a few days and warmed again before serving.

Ingredients:

1/2 cup quick cooking rolled oats
4 tbsps brown sugar
1 heaping tablespoon whole wheat flour
4 tsps sunflower oil
6 or 7 large apples (your choice), peeled, cored and sliced thinly
1 cup dried cranberries
1 tbsp lemon or lime juice
1 tsp cinnamon
1/8 tsp nutmeg

Directions:

1. Preheat oven to 375F. Lightly oil an 8' x 10' glass baking dish.
2. In a small bowl, combine the oats, 2 tbsps brown sugar & the flour. Drizzle the four tsps sunflower oil over the mixture and then mix together with a fork until mixture is crumbly.
3. In a large bowl, combine the apples, cranberries, remaining 2 tbsps brown sugar, the lemon or lime juice, cinnamon & nutmeg. Toss well to combine.
4. Spoon apple mixture into the baking dish. Sprinkle with the oat mixture. Bake until the filling is bubbly and the topping is golden brown--about 35 to 40 minutes.

Jerk Pork Tenderloin

2010-03-13T15:57:00.000-08:00

We love jerk flavouring! Chicken and pork are both great with a jerk marinade. You can make this as hot or as sweet as you like. The point is the blending of flavours, not that it be so hot you can't tolerate it. I used a one pound pork tenderloin and marinated it for about 24 hours. It serves 3 people. Serve it with roasted root vegetables for an easy meal.

Ingredients:

1 1b pork tender loin
1 small chopped onion
1 tsp garlic powder
3 tsps dried red hot chili peppers (depending on your heat preference)
2 tbsps picante hot sauce
1/8 cup lime juice
1/8 cup low sodium soy sauce
1/8 cup brown sugar
1/8 cup cider vinegar
2 tbsps sunflower oil
1/8 tsp nutmeg
1/2 tsp cinnamon
1 tsp dried basil
1/2 tsp salt
1 tsp freshly ground black pepper

Directions:

1. Puree all ingredients, except pork, in food processor. Place pork in a glass bowl or a plastic bag. Pour marinade over pork and coat well. Place in fridge and marinade for 24 hours.
2. Preheat oven to 375F.
3. In a large, heavy bottomed skillet, heat 2 tbsps olive oil over high heat. Carefully place the marinated pork in the skillet and brown on all sides. Transfer to a roasting pan.
4. Roast, uncovered, in preheated oven for about 20 to 25 minutes or until juices run clear, basting occasionally with remaining marinade. Allow to sit for five or ten minutes before slicing.

Asian Marinated Barramundi Fish

2010-03-13T15:44:00.000-08:00

Barramundi is a fabulous Australian fish that we were introduced to on our last cruise. It is an excellent source of protein, as well as Omega 3 and 6 fatty acids. Barramundi fillets are easily pan-fried. This fish is not easy to find. We bought it at our local Metro store. This recipe includes a nice spicy marinade. It will serve two people. I served it with sauted red and yellow sweet peppers and mushrooms and some steamed broccoli.

Ingredients:

2 barramundi fillets
1/8 cup low sodium soy sauce
1/2 teaspoon thai green curry paste
1 tbsp sunflower oil
1 tbsp lime juice
1 tsp garlic powder
1 tsp dried hot red chili peppers
1 small onion, finely sliced
1 tsp freshly ground black pepper

Directions:

1. Whisk together all ingredients, except fish. In a large flat bowl, pour marinade over the barramundi, skin side down. Marinade in fridge, covered, for at least 30 minutes.
2. Heat a small amount of olive oil in a heavy bottomed skillet over medium high heat. Add marinated barramundi, skin side up, and whatever is left of the marinade and the onions. Cook for 3 to 4 minutes. Flip the fish and cook another 3 to 4 minutes or until the fish flakes easily with a fork.

Heart Healthy Cranberry Walnut Cookies

2010-03-01T16:11:00.000-08:00

These cookies are very healthy, full of fibre and while they are a good size, they only contain about 150 calories each. Grab one as you go out the door for a light breakfast on the go! Makes about 20 cookies.

Ingredients:

1/2 cup brown sugar
1/4 cup plus 2 tbsps sunflower oil
3 egg whites
1/2 cup plain, low fat yoghurt
1/2 cup dried dates, chopped
1/2 cup dried cranberries
1 tsp vanilla extract
3/4 cup rolled oats
3/4 cup whole wheat flour
1/2 cup oatmeal crisp cereal
2 tbsps ground flax seed
1/2 tsp baking soda
1 tsp ground cinnamon
1/8 tsp ground nutmeg
1/2 cup chopped walnuts

Directions:

1. Preheat oven to 350F/177C
2. Combine sugar, oil, egg whites & yoghurt in a large mixing bowl. Stir in chopped dried dates and cranberries.
3. In a separate bowl, combine flour, oats, oat cereal, baking soda, flax, cinnamon and nutmeg. Stir with a fork.
4. Add flour mixture to egg white mixture, stirring until just combined. Fold in walnuts.
5. Drop by heaping tablespoon full onto lightly oiled baking sheet. Bake for 15 minutes (until almost set). Cool on baking sheet & transfer to wire rack to cool completely.

Red Sweet Peppers Stuffed with Rainbow Trout Fillets

2010-02-19T15:43:00.000-08:00

You can also use tilapia fillets in this recipe. Cooking the fish inside the red peppers gives it a wonderful sweet flavour. Serve it with a mixed green salad on the side for a wonderful healthy meal.

Ingredients:

2 red peppers
2 rainbow trout or tilapia fish fillets, about 1/2 1b (250 grams) each
1 tsp smoked paprika
1/2 tsp dried red hot chili peppers
1/4 tsp garlic powder

Sauce:

1/2 cup dried basil
3 large garlic cloves or 1 tsp garlic powder
3 tbsps apple cider vinegar
3 tbsps olive oil

Directions:

1. Preheat oven to 400F. Cut peppers in half length-wise. Remove seeds and pith. Place cut side up on lightly oiled baking sheets.
2. Pat fish dry and sprinkle both sides with paprika and garlic. Cut eat fillet in half length-wise. Fold each piece of fish and stuff into pepper half. Roast for 20 minutes.
3. Prepare sauce: In a bowl, combine basil and garlic. Whisk in vinegar, then oil. When fish is ready, serve with sauce drizzled over top. Serve with a mixed green salad.

Spicy Peanut Chicken and Spinach Stir fry

2010-02-19T14:27:00.000-08:00

Serve this delicious dish over some quinoa or brown rice. This recipe serves about four.

Ingredients:

1 tbsp olive oil
1/4 cup freshly squeezed orange juice (about one medium orange)
1/4 cup peanut butter
1/4 cup vegetable or chicken broth (low fat & low sodium)
2 tbsps picante hot sauce mixed with 1/2 tsp dried hot red chili peppers and 1 tsp garlic
2 chicken breasts, sliced thinly and marinated for 2 hours in a little olive oil, salt, pepper, garlic
1 red sweet pepper, sliced or 2 cups green beans, cleaned and trimmed
1/2 onion, diced
1 large carrot finely chopped
3 cups baby spinach

Directions:

1. In a small sauce pan, put 1/2 cup of quinoa and 1 cup of water. Cover and bring to a boil. Reduce heat to low and allow to simmer for 15 minutes, while you prepare the remainder of the dish. After 15 minutes, remove the quinoa from heat and allow to cool for 5 minutes. Fluff with a fork before serving.

2. Whisk orange juice with peanut butter, broth & hot sauce mixture. Set aside.
3. Heat oil in a large, heavy bottomed skillet, over medium high heat. Sir fry onion and chicken for about 5 minutes. Remove to a plate.
4. Add a touch more oil to hot skillet and stir fry carrots and peppers or beans for about 5 minutes. Return chicken to skillet with vegetables and continue to stir fry for another 5 minutes.
5. Stir in sauce and spinach & stir until spinach is just wilted.
6. Spoon cooked quinoa into the centre of plates and serve stir fry ingredients over top.

Heart-healthy Banana Nut Bread

2010-02-12T17:17:00.000-08:00

I have been making a banana bread for years and it has always gone over well. Now that my husband is on a low cholesterol diet, I decided to change up the recipe a bit & worked quite well! Oats are very good for reducing cholesterol & using egg whites and sunflower oil make for a very low cholesterol loaf. This recipe makes one loaf.

Ingredients:

2 very ripe bananas, well mashed. (if you have bananas that are ripe but you can't use them right away, just toss them in the freezer--you don't need to wrap them as they come prepackaged! Once you are ready to use them, let them thaw and then mash them)
1 egg or two egg whites, beaten
1 cup granulated sugar
1/4 cup sunflower oil
1/3 tbsp baking soda
1/2 tbsp baking powder
1/3 tbsp vanilla extract
1/2 cup whole wheat flour
1/2 cup white flour
1/2 cup quick oats
1/4 tsp salt
1 tsp cinnamon
1/2 cup of low fat plain yogurt
1 cup chopped walnuts (optional)

Directions:
Preheat oven to 325F & lighly oil a glass loaf pan.
1. Mash bananas very well with a fork.
2. In a separate medium-sized bowl, combine oil, vanilla, egg or egg whites & sugar. Beat well with electric mixer at high speed for two minutes. Add banana mixture and beat again.
3. In a separate bowl, sift flour, baking soda, baking powder, salt and cinnamon together. Stir in oats. Add to banana mixture a bit at a time and beat between additions, using a rubber spatula to scrape bottom of bowl to ensure everything is incorporated. Stir in yogurt and stir until well incorporated. Stir in walnuts.
4. Transfer to loaf pan & bake in preheated 325F oven for 45 minutes. Tent with foil to prevent further browning. Continue to bake for about another 30 minutes. Test for doneness by inserting a toothpick in centre. The loaf is ready when the toothpick comes out clean. Allow to cool in pan on wire rack.

Orange Avocado Salsa

2010-02-12T16:59:00.000-08:00

This is a great salsa to use over baked salmon fillets, or just to scoop with crispy tortilla chips! Sorry, by the time I thought about taking a photo, it was all gone! When I make it again, I'll post a photo.

Ingredients:

1 large mineola orange
1 medium avocado (not too ripe), peeled and diced
1 plum tomato, diced
1/2 medium onion, peeled and thinly chopped
1 tsp lime juice
1/4 tsp sea salt
1/2 tsp freshly ground black pepper
1/2 tsp garlic powder
1/2 tsp dried red hot chili peppers
1 tsp olive oil

Directions:

1. Slice both ends of orange; peel and separate each segment; slice each segment in half lengthwise and carefully remove orange, discarding membrane. Squeeze out any remaining juice from membrance before discarding. Place orange in a medium sized glass bowl.
2. Add remaining ingredients and toss lightly. Use immediately, or cover and refrigerate for one day.

Kidney Bean, Rapini & Vegetable Soup

2010-02-09T14:32:00.000-08:00

Kidney beans are great for reducing cholesterol and are also a good source of protein. This is a vegan dish that packs a great vitamin and nutrient punch!

Ingredients:

2 tbsps extra virgin olive oil
1 large carrot, peeled and chopped
1 bunch of rapini, rinsed well under cold water and chopped
1 small onion, peeled & diced
1 sweet red or yellow pepper, seeded & de-veined, chopped
2 cloves of garlic, minced (or 1 tsp garlic powder)
1 tsp dried cumin
1 tsp dried basil
1 tsp dried hot red chili peppers
1 tsp picante hot sauce
2 cups low sodium vegetable broth
2 cups water
1 can kidney beans, rinsed and drained
1 jar pureed tomatoes (about 2 cups)
sea salt and freshly ground black pepper to taste

Directions:

1. In a large skillet, heat oil over medium-high heat. Add carrot, onion and peppers. Saute until onion becomes translucent, about 5 minutes. Add garlic and spices. Stir and cook another 2 minutes.
2. In a large pot, with a tight fitting lid, stir together vegetable broth and water, beans and tomatoes, rapini & picante sauce. Bring to a boil and stir in sauted onion mixture. Reduce heat to low. Cover and simmer for 20 minutes.
3. Transfer to a food processor and process just until ingredients are still coarse. return to pot, stir and heat through. Season with salt & pepper. Serve with a wholesome, multi-grain bread.

Chicken Vegetable Spicy Thai Soup

2010-02-04T14:23:00.000-08:00

This is a delicious hot spicy soup with a Thai twist! You can really decide on the vegetables you want to use, the spices are what give it a Thai flavour. Enjoy!

Ingredients:

2 cups low sodium, low fat chicken broth
4 cups water
2 skinless, boneless chicken breasts (marinated for several hours in 1 tsp garlic powder, 1 tbsp olive oil, salt, freshly ground black pepper and 1 tsp dried hot chili peppers---you can add a tbsp of picante hot sauce if you don't have the chili peppers)
1 tbsp green thai chili paste
1 onion, coarsely chopped
1 red sweet pepper, coarsely chopped
1 yellow sweet pepper, coarsely chopped
2 medium sized sweet potatoes/yams, unpeeled and cut into bite sized pieces
2 cups cremini mushrooms, sliced
2 garlic cloves, minced
1 inch square of fresh ginger, peeled and minced
1 tsp freshly ground black pepper
1/4 tsp sea salt
2 tbsps lime juice
3 spring onions, chopped (optional)

Directions:

1. In a large pot with a tight fitting lid, bring chicken broth and water to a boil. Add remaining ingredients, including the marinated whole chicken breasts but not the spring onions. Reduce heat to low and cover, simmering for about 20 minutes.
2. Remove chicken breasts and cover pot, allowing vegetables to simmer.
3. Using a knife and fork, cut the chicken breasts in to bite sized pieces. Return to pot and cover, simmering for another 10 minutes. Ladle soup into large bowls and garnish with chopped spring onions (optional)

New Year's Eve

2009-12-30T15:07:00.000-08:00

New Year's Eve is tomorrow and we plan on staying in, lighting the fireplace & having some delicious but healthy appetizers. I will make "fake" meatballs (using chickpeas, instead of meat); sweet potato oven "fries" sprinkled with some fabulous spices and baked to perfection; black olive and avocado guacamole with carrot and sweet pepper sticks to dip (or crackers or nacho chips). The three recipes follow. Happy New Year and all the best in 2010!

Hot and Sour Viet-Thai Chicken Soup

2009-12-28T15:28:00.001-08:00

This soup is a meal in itself & very spicy! Great to boost the immune system on a cold winter day. You can make it vegan by omitting the chicken and using a can of chickpeas in its' place. You can also add rice noodles during the last few minutes of cooking. This recipe makes about 4 large--meal size--servings.

Ingredients:

2 large chicken breasts, thinly sliced (or the can of chickpeas). Whichever you choose, marinate them in a large bowl with a couple of tbsps olive oil, freshly ground black pepper, 2 tsps thai green curry paste, 1/2 tsp dried crushed hot chili peppers, 1 tsp of lime juice, 1 tsp garlic powder. Cover & put in refrigerator until ready to use.
450 ml low sodium, low fat chicken or vegetable broth
3 cups of water
1 tsp fresh ginger, grated
2 tsps garlic powder
1 tsp freshly ground black pepper
1 cup chopped cremini mushrooms
4 small organic carrots, peeled and chopped
3 tbsps apple cider vinegar
1 tbsp sesame oil
1/2 tsp dried crushed hot chili peppers
2 cups mixed greens or baby spinach, chopped
3 green onions, chopped

Directions:

1. In a large, lightly oiled skillet, over medium high heat, add sliced, marinated chicken and sear over medium high heat (if using chickpeas, just add directly to soup mixture in last 15 minutes of cooking time). Remove chicken to a bowl, cover and refrigerate.
2. In a medium sized sauce pan, stir together all remaining ingredients except chicken, spinach and green onions. Bring to a boil. Lower heat and simmer, stirring occasionally, for about 20 minutes.
3. Stir the marinated chicken into the hot soup. Cook for about 20 minutes longer over low heat.
4. Stir the chopped greens or spinach into the soup (add the chickpeas at this point if using). Cook for about fifteen minutes over low heat.
5. Stir in the chopped green onions and serve immediately.

Sweet Potato Crusted Salmon

2009-12-21T14:08:00.000-08:00

I was out at a fabulous restaurant for Christmas lunch the other day & I had a salmon fillet crusted with sweet potato--very delicious! I decided to make my own version. Serve with a side of mixed greens, avocado and tomatoes for a very healthy meal. Just toss the side salad with some salt, pepper, olive oil and apple cider vinegar. This recipe is for 2 people but can easily be doubled or tripled.

Ingredients:

2 6oz salmon fillets, marinated in a little olive oil, lemon juice, salt & pepper
1 medium sweet potato, peeled and cubed
1/2 tsp or less of salt
2 tsps olive oil
1 tsp freshly grated ginger (or 1/4 tsp of ground ginger)
1/2 tsp ground cumin
1/2 tsp freshly ground black pepper
1/8 tsp ground nutmeg

Directions:

1. Bring 2 cups of water to a boil in a small saucepan. Add sweet potatoes and cook, covered, until soft, about 8 minutes or so.
2. Drain sweet potatoes, reserving 2 tbsps of cooking liquid. Place all ingredients, except salmon and 1 tsp of olive oil, in a medium bowl and mash with a hand masher or electric mixer.
3. Preheat oven to 450F. Place the salmon in hot oil in a skillet & quickly sear on both sides. Transfer to a baking dish and spread the mashed sweet potatoes thickly over top of the salmon. Cook, uncovered in preheated oven for about 20 minutes.

Quinoa Shepherd's Pie

2009-12-17T14:27:00.000-08:00

This vegan version of Shepherd's Pie is a variation of a recipe found in Tosca Reno's great cookbook, "The Eat-Clean Diet Cookbook". It is a complete meal; full of vitamins & protein and great for a winter dinner. This recipe makes about six servings.

Ingredients:

1 tbsp olive oil
1 medium onion, peeled and chopped
4 garlic cloves, minced
2 cups quinoa, rinsed well and drained
1 tsp dried oregano
1 tsp dried basil
1 tsp dried red chili pepper flakes
1 1/2 cup low sodium vegetable broth
1 cup stewed tomatoes, from a jar
2 sweet potatoes
1 can (19 oz) chickpeas, rinsed and drained
1 cup frozen peas, thawed
2 cups lettuce greens, chopped
1/2 tsp ground cumin
salt & freshly ground black pepper to taste

Directions:

1. Preheat oven to 400F. In a large skillet heat olive oil over medium heat. Add onion, garlic, quinoa, greens, oregano, basil & chili peppers. Cook until onion is soft---about five minutes. Add vegetable stock and tomatoes and stir. Allow mixture to come to a boil. Reduce heat and cover. Cook until the quinoa is tender and has absorbed most of the liquid, about 20 minutes.

2. Scrub sweet potatoes and slice across into four large pieces each. Wrap in tin foil and bake in 400F oven for about 20 minutes. Remove from foil and let cool.

3. Add chickpeas, peas, salt, pepper and cumin to the tomato and grain mixture. Stir well. Place all of these ingredients in a lightly oiled 13" x 9" baking dish. Slice the cooked potato in rounds on top. Season with salt & pepper. Bake in oven, uncovered, for about 15 minutes.

Baked Penne with Sauteed Vegetables

2009-12-13T14:14:00.000-08:00

This is an easy lasagna-like dish. You can use a sauce that is meatless (as in this recipe) or brown some ground beef, turkey or chicken to add to the sauce. Use wholewheat penne (or rotini or fusilli) for fuller flavour and nutritional value. This recipe makes about 4 servings, but can be easily doubled (just use a 13" x 9" baking dish instead of the smaller one used in this recipe).

Ingredients:

2 cups (uncooked) whole wheat penne, rotini, or fusilli pasta
1 cup medium salsa
1 cup meatless spaghetti sauce (use good quality sauce in from a jar)
1 each red & yellow pepper, cleaned and diced
1 small onion, peeled and diced
2 garlic cloves, minced
2 tbsps extra virgin olive oil
1/2 tsp dried hot chili peppers (or more if you like things hot!)
1/4 tsp salt
1/2 tsp freshly ground black pepper
1 tbsp chopped fresh basil (or 1 tsp dried)
1/2 cup shredded mozzarella cheese
1/2 cup freshly grated parmesan or romano cheese

Directions:
1. In a medium sized pot of boiling water, add pasta and cook over high heat until al dente, about 7 minutes. Drain, rinse under cold water and drain well.
2. Toss peppers, onions and garlic with oil. Sautee in a skillet over medium high heat until soft.
3. Preheat oven to 375F. Combine all ingredients, except 1/4 cup of the parmesan, in a large bowl. Transfer to a greased 8" x 6" glass baking dish. Sprinkle remaining parmesaan on top. (If making ahead, you can cover and refrigerate for one day at this point. Bring to room temperature before cooking). Cover & bake in oven for 30 minutes. Uncover and bake for another 10 minutes or until hot and bubbly throughout. Serve with a green side salad for a complete meal.

Chocolate Almond Coconut Macaroons

2009-12-13T13:44:00.000-08:00

These cookies are easy to make, don't contain any flour & are simply delicious! You can make a vegan version of them by omitting the egg whites and substituting 2 tbsps of ground flax seeds, mixed with 6 tbsps of hot water. Stir the mixture and allow to sit for about 5 minutes before adding it where you would otherwise use the egg whites. Each cookie contains about 60 calories.

Ingredients:

1 cup almonds
1/2 cup sugar
1/4 cup unsweetened cocoa powder
1 square (one ounce) unsweetened chocolate, chopped OR 3 squares 85% cocoa Lindt chocolate, chopped
1/8 tsp salt
1 cup sweetened coconut flakes
2 large egg whites (or 2 tbsps ground flax seeds mixed with 6 tbsps hot water)

Directions:

1. Preheat oven to 350F. Line 2 large cookie sheets with foil or parchment paper.
2. In food processor, with knife blade attached, process almonds, sugar, coconut, cocoa, chocolate and salt, until chocolate and nuts are finely ground. Add egg whites (or flax seed mixture) & process until blended.
3. Drop dough by generously rounded teaspoons, using a second spoon to release batter, 2 inches apart, on prepared cookie sheets. Bake until tops feel firm when pressed lightly, about 15 minutes, rotating sheets between upper and lower oven racks halfway through baking. Cool on cookie sheets on wire racks.

Spicy Chickpea Chicken Soup

2009-12-08T19:22:00.001-08:00

You can make this into a vegan recipe by using veggie broth and leaving out the chicken.

Ingredients:

4 cups Basic Soup Broth
1 large chicken breast, sliced thinly & marinated for one hour in olive oil, lemon juice, salt/pepper/garlic/ chili peppers and cumin (to taste with all spices)
1 cup chickpeas
1 cup frozen peas, thawed
1 large cubed potato
1 cup baby spinach, small stalks removed
1 inch cube fresh ginger, grated

Directions:

1. Saute chicken until browned
2. Add to heated Basic Soup Broth, stir and heat to medium high. Reduce heat to low and cook for one hour. Add ginger and potatoes and cook another 30 minutes.
3. Add chickpeas, stir and cook 20 minutes
4. Add peas and spinach. Cook ten minutes.
Serve immediately, along with a multi-grain bread for dipping

Basic soup recipe

2009-12-08T19:22:00.000-08:00

This is a great recipe for a hearty, healthy soup stock that you can keep in the freezer until ready to use. The recipe makes enough for 3 separate batches of soup. I have followed with a recipe that starts with the basic stock and builds on it---very wholesome, healthy soup for a cold winter's day, yummy! You can make this a vegan recipe by omitting the chicken and using veggie broth.

Ingredients:

1 tbsp olive oil
1/2 pound organic carrots, chopped
1 medium organic onion, chopped
2 stocks organic celery, diced
2 large garlic cloves, minced
1 large jar stewed tomatoes
2 cups chicken or veggie broth, low sodium, low fat version
8 cups water
1 tsp sea salt
1 tsp freshly ground black pepper
1 cup baby spinach, small stems removed

Directions:

1. In large saucepan or Dutch oven, heat 1 tbsp olive oil over medium high heat. Add carrots, onion, celery and garlic, stir and cook for about 8 minutes.
2. Add tomatoes, broth,water, salt & pepper. Heat to boiling over high heat, stirring occasionally.
3, Reduce heat to low, cover and simmer for 20 minutes. Add spinach, salt and pepper. Cook, covered for 10 minutes.
4. Divide into 3 separate batches. Freeze two batches in well sealed containers. Use the third batch to make the Spicy Chickpea Chicken Soup.

Stuffed & Roasted Calamari with Arugula Spinach Salad

2009-12-04T15:39:00.000-08:00

This is a recipe of my husband's that was inspired by our favourite local Greek restaurant. The Greek name for it is Kalamaria Gemista. He paired it with a delicious salad of arugula, spinach, tomatoes and avocado. Calamari (squid) has a wonderful flavour when it is roasted. This recipe makes enough for 2 people but can easily be doubled or tripled.

Ingredients for stuffed calamari:

4 fresh calamari, cleaned and trimmed (we bought our calamari already trimmed, so one end is open for easy stuffing---it looks a bit like a blimp)
1 small onion, peeled and diced
4 small red, orange or yellow tomatoes, diced
4 heaping tbsps feta cheese, crumbled
2 tbsps extra virgin olive oil
juice of 1/2 a lemon
1 clove garlic, minced
1 tsp dried oregano
1 tsp dried basil
sea salt and freshly ground black pepper to tasted
1/2 a lemon, cut into wedges

Ingredients for salad:

4 cups baby spinach and arugula mix (washed and rinsed)
1 tomato, sliced into eighths
1 avocado, peeled and cut into large chunks
1 tbsp olive oil
1 tbsp lemon juice
sea salt & fresh ground black pepper to taste

Directions for calamari:

1. Toss onions, tomatoes, garlic, 1 tbsp oil, lemon juice, oregano, basil, salt & pepper in a bowl. Cover and marinade, in refrigerator, for 30 to 6o minutes. Remove from fridge and lightly toss in crumbled feta cheese
2. Rinse calamari inside and out under cold running water. Pat dry. Using a spoon, stuff the calamari with tomato/cheese mixture. Use a tooth pick to close the open end. You want them pretty full, but not full enough that anything is coming out the ends. Season with salt & pepper to taste.
3. Heat remaining tbsp full of olive oil in a large ridged skillet over high to medium high heat. Preheat oven to 400F. Brown the stuffed calamari in the hot oil for about 3-4 minutes, turning regularly.
4. Place the calamari in a very lightly oiled roasting pan with low sides. Place in oven, uncovered, and roast for about 10 minutes. Serve immediately, with lemon wedges on the side.

Directions for salad:

Place all ingredients in a large bowl and toss lightly. Spoon onto plate with stuffed calamari. Enjoy!

Spicy Teryaki Chicken with Peas & Mushrooms

2009-12-02T15:24:00.001-08:00

This recipe is made with soy sauce, which is high in sodium. Even the reduced sodium soy sauce tends to have a lot of sodium, so please avoid this if you are on a sodium-reduced diet. When making this, do not add any salt. I served it with side salad of spinach and arugula with some cranberries and walnuts tossed in for good measure! It serves about four.

Ingredients:

2 large chicken breasts, chopped into cubes and marinated for a couple of hours in two tbsps olive oil & two tbsps lime juice.
1 onion, diced
1 clove garlic, minced
2 tbsps olive oil
3 cups cremini mushrooms, sliced
4 tbsps reduced sodium soy sauce
2 tbsps maple syrup
1 cup frozen peas, thawed
1 1/2 cups quick-cooking brown rice
1 cup water
1 tsp freshly ground black pepper
1 tsp dried hot chili peppers
1 tsp chipotle hot sauce

Directions:

1. Heat olive oil over medium high heat in a large, heavy-bottomed skillet. Saute onion and garlice for about 3 minutes. Add chicken & discard marinade. Cook, stirring occasionally for about 5 minutes, until chicken is browned.
2. Add mushrooms and saute for about 2 minutes. Add soy sauce, maple syrup and water. Stir to remove brown bits from bottom of pan and incorporate.
3. Add rice and stir, bringing liquid to a boil.
4. Add black pepper, chili pepper & hot sauce. Stir and cover, cooking on low for about 20 minutes.
5. Return heat to medium high and add peas. Stir and reduce heat to low. Cook for about 5 minutes. Serve immediately.

Spicy Mashed Sweet Potatoes

2009-11-29T13:59:00.000-08:00

Sweet potatoes are such a great comfort food. This recipe adds some exotic spices into the mix. This recipe serves about four.

Ingredients:

3 medium sweet potatoes, washed, peeled and chopped
1 onion, chopped and sauted in 1 tsp olive oil
1/2 tsp sea salt
1/4 cup low sodium chicken or vegetable broth
1 tbsp sesame oil
1/2 tsp ground nutmeg
1/2 tsp ground cumin
1 tsp minced garlic
1 tsp dried hot chili peppers
chopped walnuts for garnish (optional)

Directions:

1. Place sweet potatoes in medium saucepan; cover with water and add pinch of salt. Bring to a boil over high heat. Reduce heat to medium and cook, covered for about 10 to 15 minutes until soft. Remove from heat and drain.
2. Add chicken stock, sesame oil, sea salt, nutmeg, cumin, garlic, sauted onion, ground black pepper & chili peppers to sweet potatoes.
3. Mash potatoes with a potato masher, then use electric hand mixer to blend until relatively smooth. Add more stock if potatoes are dry. Transfer to a small baking dish that has been lightly oiled with sesame oil. Cover with foil and bake in preheated oven at 400F for about 10 minutes. Garnish with chopped walnuts if desired.

Chickpea Tomato Olive Salad

2009-11-29T13:49:00.001-08:00

This is my husband's recipe. A wholesome, easy salad with protein from the chickpeas and a variety of vitamins and minerals from the vegetables. Very tasty!

Ingredients:

1 can (19 oz) chickpeas, rinsed and drained
10 cherry tomatoes, quartered
1/2 cup sliced green olives
3 tbsps olive oil
3 tbsps apple cider vinegar
1 tsp picante hot sauce
1 tsp dried oregano
1 tsp garlic powder
1 tsp chopped parsley
sea salt and freshly ground black pepper, to taste

Directions:

1. Combine chickpeas, tomatoes & olives in a medium sized bowl.
2. Add remaining ingredients and toss lightly. Let sit for 10 minutes to allow flavours to meld.

brussels sprouts & mushrooms oven roasted

2009-11-26T15:49:00.000-08:00

Oven roasting gives a very different flavour to brussels sprouts! Anyone who doesn't usually like these vegetables will gobble these ones down.

Ingredients:

1 lb brussels sprouts, washed and trimmed
3 tbsps olive oil
1/3 tsp sea salt
1 tsp freshly ground black pepper
1 clove garlic, minced
1 sweet vidalia onion, chopped into large chunks
2 large portobello mushrooms, sliced
1/4 cup chopped walnuts (for garnish)

Directions:

1. Preheat oven to 400F
2. After washing brussels sprouts, trim hard ends off bottoms and cut a small cross in the bottom of each sprout. Place in a large bowl.
3. Mix together olive oil, salt, pepper, minced garlic, chopped onions and sliced portobello mushrooms. Drizzle mixture over the brussels sprouts and toss lightly to coat.
4. Line a baking sheet with parchment paper and transfer ingredients to the baking sheet. Place in oven and bake until lightly browned for about 30 minutes. If they are browning too quickly, you can place another piece of parchment paper lightly over top during the last 10 minutes of cooking.
5. Transfer to a bowl and sprinkle with chopped walnuts.

Quinoa Pilaf

2009-11-04T18:59:00.000-08:00

This is a variation of a recipe from the Eat Clean Diet Cookbook. Quinoa (pronounced "Keenwa") is an ancient Inca grain that is a complete protein. This recipe serves four but can easily be doubled. This is a vegan recipe.

Ingredients:

2 tsps extra virgin olive oil
1/2 large onion, peeled and chopped
1 garlic clove, minced
1 cup red or white quinoa, well rinsed and drained (quinoa has a bitter coating that must be rinsed off before you cook it). It is best to rinse it in a strainer, then place it in a large bowl of hot water for 5 minutes. Then rinse it again in a strainer under cold water and drain well.
1 cup low sodium vegetable broth
2 tbsps freshly grated lemon zest
2 cups mixed greens, chopped
2 carrots, peeled and finely chopped
1 sweet yellow pepper, finely chopped
juice of 1/2 a lemon
juice of 1/2 a lime
sea salt and freshly ground black pepper
2 green onion, trimmed and chopped for garnish

Directions:

1. Place olive oil in a large skillet and heat over medium heat. Add onion, garlic, carrots and peppers. Cook until onion is translucent, about 8 minutes, stirring regularly.

2. Stir in rinsed and drained quinoa and cook for 5 minutes. The grains should become lightly browned. Add veggie broth, lemon zest & mixed greens. Bring to a boil. Reduce heat and let cook, covered for 20 minutes, until quinoa becomes translucent.

3. Remove pan from heat and let stand for 10 minutes. Fluff with a fork and toss in the citrus juices. Season with salt & pepper. Serve immediately. Garnish with chopped green onion.

Chicken Vegetable Stew

2009-10-26T16:58:00.001-07:00

At this time of year a hot stew goes a long way! This one is full of great vegetables and tasty marinated chicken. Sop up the juices with some fresh whole grain bread. If you don't appreciate the strong taste of parsnip, substitute another vegetable of your choice, such as butternut squash.

Ingredients:

4 large chicken breasts, marinated for several hours or overnight in 2 tsps olive oil; 1/2 juice of one lemon; salt & pepper. Chop the chicken into 1 inch cubes.
8 cups water
2 cups low sodium vegetable or chicken broth
2 tbsps olive oil
1 onion, peeled and chopped
2 garlic cloves, minced
3 cups (large jar) strained tomatoes
8 kalamata olives, pitted and chopped
small can of tomato paste (about 4 heaping tbsps)
3 large carrots, peeled and chopped
2 sweet potatoes, peeled and chopped
2 large white potatoes, chopped (leave peel on but scrub well)
2 parsnips, peeled and chopped
10 brussel sprouts, chopped
2 cups frozen peas, thawed
2tsps dried basil
1 tsp dried hot chili peppers
1 tsp freshly ground black pepper

Directions:

1. In a large, heavy-bottomed sauce pan, over medium heat, saute onion and garlic in 2 tbsps olive oil until onion is soft. Add chopped chicken and saute until the chicken is lightly browned.
2. Stir in water, broth, tomatoes. Bring to a boil on medium high heat. Lower heat to medium and stir in tomato paste until incorporated. Add remaining ingredients, except peas. Stir well. Reduce heat to low and simmer, covered for about one hour.
3. Add peas and basil; stir and continue to cook for about 15 minutes, covered. Ladle into large bowls and serve with whole grain bread.

Spicy Vegetable Bean Soup

2009-10-19T09:59:00.000-07:00

This soup is full of so many different vitamins & nutrients! The beans add protein and fibre & the spices just top it off. I served this with some homemade crispy tortilla chips by slicing up some store bought soft tortillas into triangle shapes, laying them out on a very lightly oiled baking sheet & seasoning lightly with sea salt and freshly ground black pepper. Bake the tortillas in a 350F oven for about 10 minutes (keep an eye on them so they don't brown).This is a vegan recipe & makes a complete meal.

Ingredients:

1 tbsp olive or canola oil
1 tsp toasted sesame oil
1/2 an onion, chopped
1 large sweet red bell pepper, chopped
1 sweet potato, scrubbed and chopped into one inch pieces
2 large carrots, peeled and chopped
1 head of broccoli, barky part of stem removed & remaining stem peeled, chop everything and you want the flowers to be fairly small
2 large portobello mushrooms, cleaned and chopped
4 cloves of garlic, chopped (or two teaspoons of garlic powder)
1 19 oz can of 3 bean medley, rinsed and drained
1 19 oz can of white kidney beans, rinsed and drained
5 cups of water (or you can use 1 cup of low sodium vegetable broth and 4 cups of water)
1/2 tsp sea salt & 1/2 tsp freshly ground black pepper
1 tsp dry chili peppers (or to taste)
1 tsp picante hot sauce
1 tsp chipotle hot sauce
2 tsps chopped parsley

Directions:

1. In a large heavy saucepan, heat one tbsp oil over medium heat. Add onion, garlic and sweet pepper and saute until softened. Add all ingredients, except parsley & stir softly. Reduce heat and cover. Simmer for one hour, stirring occasionally. Add parsley and stir.

2. Remove 2 cups of the soup and put it through the food processor or blender until well pureed. Return this to the soup pot and stir---this will thicken the broth. Serve in large bowls and scoop with toasted tortilla chips or a spoon. You can also sprinkle a tsp of parmesan cheese over the soup in the bowls (of course then it would not be vegan).

Baked Vegetable Samosas

2009-10-16T14:14:00.000-07:00

These samosas have a nice kick to them and because they are baked, not fried, they are much healthier and lower in calories than the fried ones. This recipe makes 8 large or 16 small samosas. This is a vegan recipe.

Ingredients:

1 pkg of fresh whole wheat pizza dough---enough to make two pizzas (readily available at Italian grocery stores)
2 tsps olive or canola oil
1/2 tsp ground cumin
1/2 onion, finely chopped
1/2 red sweet pepper, finely chopped
2 medium carrots, peeled and finely chopped
1 garlic clove, minced
One 28 oz can chickpeas, rinsed and drained
3/4 cup of water
1 tsp dried crushed hot chili peppers
1 tsp picante hot sauce
2 cups frozen green peas, thawed
1 tbsp fresh lemon juice
1/4 tsp sea salt
1/4 tsp freshly ground black pepper

1. Place the dough in a very lightly oiled bowl. Cover with a clean tea towel & let stand at room temperature for about one hour to allow it to rise.
2. To prepare the filling, place the drained chickpeas in a food processor or blender. Add 3/4 cup of water and puree until fairly smooth (this is a personal choice as some may prefer their filling to be more chunky).
3. In a large skillet, heat the oil over medium high. Add the cumin and stir constantly for about 30 seconds. Add the onion, sweet red pepper, carrot and garlic; cook, stirring as needed, until the onion and vegetables are softened, about 5 minutes. Add the chickpeas, dried chili peppers & hot sauce; cook, stirring gently until most of the liquid is absorbed, 4-5 minutes. Remove from heat and gently stir in the green peas, lemon juice, salt and pepper, taking care not to mash the peas. Let stand about 15 minutes.
4. Preheat oven to 425F. Lightly oil a baking sheet. Sprinkle a work surface with flour. Have a small bowl of water close by.
5. Divide the dough into four equal pieces and roll each into a ball. Using a dusted rolling bin, roll out each ball into a thin 8 inch round & cut each in half. Scoop two tbsps of filling into the centre of each round of dough. (You can make 16 smaller samosas by cutting the 8 inch round into quarters and using one heaping tbsp of filling in each one). Dip your fingers in the bowl of water and moisten the edges of dough with a few drops. Fold dough over the filling and pinch edges firmly together to seal. Repeat until all samosas are made. Brush all sides very lightly with vegetable oil. Place on baking sheet and bake for 15 minutes, until lightly browned.

Butternut Squash Casserole

2009-09-28T17:42:00.001-07:00

This dish goes great as a side with chicken or turkey. Butternut squash is high in fibre and low in fat and has lots of vitamins A, C and B1. This recipe serves about 4 people. It can easily be doubled.

Ingredients:

1 tsp olive oil
1 sweet vidalia onion, chopped
1/2 red sweet pepper, chopped
1/2 large butternut squash, roasted (see instructions for roasting in recipe for butternut squash soup)
3/4 cup baby carrots, boiled & drained
1 tsp freshly ground black pepper
1/4 cup vegetable or chicken broth
1 tbsp brown sugar
1 tsp garlic powder
1/3 cup chopped walnuts

Directions:

1) Preheat oven to 400F. Lightly oil a small 6"x6" corning ware or baking dish. Saute onion and sweet pepper in a small, lightly oiled skillet, until soft. Add garlic and saute another minute.
2) In a medium bowl, combine all ingredients except walnuts. Mash squash & carrots lightly. Stir in walnuts. Scoop into baking dish and flatten a bit, then run a fork along the top to even out.
3) Bake, covered, for about 20 minutes. Remove cover and bake another 10 minutes.

Butternut Squash and Carrot Soup

2009-09-28T17:10:00.000-07:00

This soup is so delicious and now that autumn is here, it's the perfect accompaniment to a meal. It is low in fat, high in fibre and a great source of vitamins A, C & B1. Makes about 6 servings.

Ingredients:

2 cups baby carrots, boiled until soft
1/2 a large butternut squash, roasted
2 tsps olive oil
1 sweet vidalia onion, chopped
1/2 red sweet pepper, chopped
4 garlic cloves, minced (or 2 tsps garlic powder)
1 tsp freshly ground black pepper
1/2 tsp dried red hot chili peppers
2 cups low fat, low sodium chicken or vegetable broth
1 cup water

Directions:

1) Boil carrots until soft, drain and set aside.
2) Cut butternut squash in half and scrape out seeds. Brush one tsp of olive oil on cut side of squash. Place squash, cut side down on baking sheet and bake in a 400F oven for approximately 40 minutes or until tender when pierced with a fork. Set aside and cool slightly.
3) In a medium size saucepan with a heavy bottom, heat one tsp olive oil over medium heat and saute onion & sweet pepper until soft, about five minutes, stirring occasionally. Add garlic and saute another minute.
4) Using a spoon, scoop out cooked squash and add to onion mixture. Add black and chili peppers and stir to combine. Add boiled carrots.
5) Pour in broth and bring to a boil. Reduce heat to medium low and continue to cook, stirring occasionally, for about 2 minutes.
6) Ladle mixture into a blender or food processor and puree until smooth. Return to saucepan and cook on low heat, covered, for another 10 minutes.

Stuffed Portobello Mushrooms

2009-09-24T15:41:00.001-07:00

Portobello mushrooms have a fabulous rich flavour. When you are eating these stuffed mushrooms, you feel like you are really eating something sinful, but this is, in fact, a very healthy dish. You can make this completely vegan by making some fake "parmesan" to sprinkle on top. Just use 1/2 cup of slivered almonds & 1/2 cup nutritional yeast. Grind to a powder in food processor, along with 1 tsp garlic pepper, sprinkle of sea salt and fresh ground black pepper. Do not discard the stems. I chop them, along with 1/2 a vidalia or other sweet onion & saute them in a little olive oil, with some garlic, salt and pepper. Scoop the sauted stems onto the middle of the plate and place the stuffed mushroom caps around them. Serve my mango salad (see recipe 21July09) as a side dish for a cool finish!

Ingredients:

10 portobello mushroom caps, cleaned and stems removed
extra virgin olive oil
1 plum tomato, chopped
8 sun dried tomatoes, chopped
1 sweet green pepper, chopped
1 vidalia onion, chopped
1 clove garlic, finely chopped
1/2 tsp dried hot red chili peppers
sprinkle of salt
1 tsp freshly ground black pepper
about 5 tsps grated parmesan cheese

Directions:

1) Preheat oven to 400F. Lightly oil a large baking sheet.
2) Brush the mushroom caps with olive oil & place gill side up on baking sheet. Bake for about 7 minutes to soften. Remove from oven and let cool. Drain off any juices.
3) In a skillet, over medium high heat, saute onion & green pepper until soft. Add garlic and saute one minute. Add tomato, sun-dried tomato, chili peppers, salt and pepper and saute another minute or until warmed through.
4) Top each mushroom cap with tomato mixture and then sprinkle about 1/2 tsp grated parmesan cheese over each one. Return to the oven and bake at 400F for about 5 minutes. In the meantime, saute the stems and onions in a little olive oil, garlic, salt and pepper.
5) Arrange 5 caps around the edge of each plate and scoop the sauted stems into the middle of the plate. Serve some mango salad in a side dish.

Taco Soup

2009-09-20T16:01:00.000-07:00

This recipe is one that I made for many years when my children were young. One of my children actually cut this recipe out of a library book about 20 years ago! I know, I know, but after I read the riot act, I must admit that I kept the page with the recipe on it and it is now yellowed and sitting in my old recipe box. I still make it regularly, with some additional ingredients & serve it with grated cheddar or monterey jack cheese and a big bowl of tortilla chips. You can make this a vegan dish by omitting the cheese and using ground round (soy) instead of ground beef.

Ingredients:

1 tbsp olive oil
1 lb extra lean ground beef, chicken or turkey
2 envelopes taco seasoning mix
1 jar (700ml) sugo casa stewed pureed tomatoes with basil
1 can diced plum tomatoes in their juice
2 cups frozen or canned corn (optional)
1 tsp garlic powder
1 tsp dried red hot chili peppers
1 tsp freshly ground black pepper
2 cans (14 oz each) baked beans in tomato sauce
2 cups salsa (mild, medium or hot)
2 cups chicken or vegetable broth
2 cups water
grated cheddar, mozzarella or monterey jack cheese
1 large bag tortilla chips

Directions:

1) In a large sauce pan with a heavy bottom, heat olive oil over medium heat. Add ground meat or ground round. Break up with a fork and cook thoroughly.
2) Stir in taco seasoning mix, garlic, chili peppers and beans.
3) Add remaining ingredients (except cheese and chips); bring to a boil and then reduce heat to low. Cover partially and simmer for about 30 minutes, stirring occasionally.

Ladle into large bowls and top with grated cheese. Use tortilla chips to scoop.
Makes about eight servings.

Red Beet and Kidney Bean Dip

2009-09-18T14:03:00.000-07:00

The roasted beets add a wonderful colour and flavour to this heart healthy dip and the beans add a lot of fibre and protein. Spread this on crackers; put out a variety of fresh vegetables to dip; or use as a spread inside wraps. This recipe is also vegan. I like to keep a few roasted beets in my fridge, as they are great chopped up in salads.

Ingredients:

1 medium beet--roasted, peeled and chopped. To roast a batch of beets, preheat oven to 375F. Lay parchment paper onto a cookie sheet. Wash the beets well and trim any strings. Spread the beets out on cookie sheet and drizzle with one tsp olive oil & sprinkle with a little garlic powder. Cover tightly with foil and cook for 1 hour. Remove from oven and remove foil. Once cooled, skins slip off easily. Store in a tightly sealed container in fridge.
16 oz can red kidney beans, rinsed and drained
2 tsps extra virgin olive oil
1 tsp dry red chili peppers
1 tsp dried oregano
1/2 chopped vidalia onion
1 clove garlic, finely chopped
sea salt and freshly ground black pepper to taste

Place all ingredients in food processor or blender & blend well. Place in a bowl and cover in plastic wrap and refrigerate.

Blueberry Apple Crumble

2009-09-08T14:54:00.000-07:00

This is a healthy dessert recipe; low in cholesterol and high in fibre. Serve it warm with a dollop of low fat plain yoghurt, or some mango sorbet.

Ingredients:

6 medium apples, peeled, cored and sliced
4 tbsps lime juice
2 cups fresh blueberries
1/4 cup whole wheat flour
1/4 cup dry old-fashioned oatmeal
2 tbsp canola oil
1/4 cup dried cranberries
1/8 cup of raw pumpkin seeds, shells removed
1 tbsp cinnamon

Directions:

1) Preheat oven to 400F. Lightly oil a 8" x 8" baking dish.
2) Peel, core and slice the apples and sprinkle with lime juice to keep from browning.
3)Place in a medium saucepan with the blueberries. Bring to a simmer over medium heat. Reduce heat to medium-low and simmer, uncovered, for 5 minutes. Pour into baking dish.
4) In a separate bowl, mix the flour, cinnamon and oatmeal. Stir in the oil and then rub mixture between fingers until it resembles crumbs (if needed add one more tbsp of oil). Stir in cranberries and pumpkin seeds. Sprinkle crumb mixture over fruit. Bake in oven for 25 minutes.

Serve warm with a dollop of low fat plain yoghurt or some mango sorbet.

Applesauce Oatmeal Muffins

2009-09-05T18:20:00.000-07:00

This recipe is a variation on one found in the Eat-Clean Diet cookbook by Toscana Reno. These very healthy low fat, low cholesterol muffins are a perfect after workout snack or a quick breakfast! This recipe is for 12 muffins that contain about 120 calories each.

Ingredients:

1/4 cup brown sugar
1 cup dry old fashioned oatmeal flakes
1 cup unsweetened applesauce or 2 small very ripe bananas, mashed
1/2 cup skim milk (or use soy, almond or rice milk)
2 egg whites, beaten
2 tbsp ground flax seed
1/2 cup flaked coconut
1/2 cup low fat plain yoghurt
2 tbsps plus 1 tsp sunflower oil

1 tbsp baking powder
1/2 tsp baking soda
2 tsp cinnamon
1/4 tsp ground nutmeg
3/4 cup whole wheat flour
1 cup dried cranberries
1 cup chopped walnut pieces
6 dried, pitted dates, chopped

Directions:

1) Preheat oven to 375F. Lightly grease muffin tin for 12 muffins.
2) Combine oatmeal, applesauce (or bananas), milk, eggs, flax, coconut, sugar, yoghurt and oil in a medium bowl.
3) In another medium bowl, combine remaining dry ingredients, including dried fruit & walnuts. Make a well in the centre of the dry ingredients and pour wet ingredients into it. Stir until just combined. If mixture seems dry, add another 1/4 cup of yoghurt.
3) Using an icecream scoop, using heaping scoops, fill muffin cups. Bake for about 25 minutes, or until toothpick inserted in middle comes out clean. Let cool in pan for 10 minutes, then cool on wire rack.

Banana Bread (low cholesterol)

2009-09-01T17:03:00.000-07:00

This banana bread is both low cholesterol and vegan. It is made without eggs and instead of butter or margarine, it is made with a combination of olive and sesame oil. Delicious!

Ingredients:

1 cup of granulated sugar
1/4 cup olive oil
1/4 cup sesame oil
2 to 3 very ripe bananas, mashed well
1 cup whole wheat flour
1 cup white flour
1/4 tsp baking powder
1/4 tsp baking soda
1 tsp cinnamon
1/4 tsp salt
1 tsp vanilla
1/2 cup soy milk mixed with 2 tsps apple cider vinegar
1/2 cup chopped walnuts

Directions:

1. Preheat oven to 350F
2. Lightly oil an 8" x 4" bread pan with a little olive oil
3. Sift together all dry ingredients, except sugar, in a medium bowl
4. Beat together sugar and oils, in a medium bowl. Add mashed banana, soy milk and vanilla and beat again.
5. Beat dry ingredients into wet ingredients, about 1/2 a cup at a time, scraping side of bowl with a rubber spatula between additions. If mixture appears too dry, add a little soy milk a tbsp at a time.
5. Stir in walnuts gently with a wooden spoon.
6. Cook in centre of preheated oven for about 20 minutes. Tent with foil and continue to cook for another 40 to 50 minutes, or until toothpick inserted into centre comes out clean.

Roasted Carrots with Dried Apricots and Onions

2009-08-19T12:56:00.000-07:00

This is a sweet and savoury way to change up the usual boring carrot dish! The apricots, in addition to a variety of vitamins, are a good source of iron and potassium. Both carrots and apricots are also good sources of beta carotene, which converts to Vitamin A when consumed. I have made this dish very light on the oil, which reduces the calories without compromising the taste.

Ingredients:

1 tsp olive oil infused with red chili peppers and rosemary
-1/2 cup dried Turkish apricots, chopped (measured after chopping)
-6 medium carrots, peeled and cut lengthwise, then halved
-1/2 a vidalia onion, chopped
-1/2 tsp ground cumin
-1 tsp garlic powder
1/4 tsp sea salt
1/2 tsp freshly ground black pepper

1. Preheat oven to 350F
2. Toss all ingredients in a 13" x 9" baking dish & bake, covered for about 30 minutes, tossing lightly half way through cooking time.

Peruvian Style Roasted Turkey Breast

2009-08-19T12:42:00.000-07:00

This is a delicious low fat dish. The cumin and sesame oil add a smokey flavour to the turkey. This recipe will make two or three servings. If you need more than that, you can use a larger turkey breast and add an extra half hour or so to the cooking time (just check for doneness by piercing with a fork and see that the juices run clear).

Ingredients:
1 lb skinless, boneless turkey breast
1/4 tsp sea salt
1/4 tsp freshly ground black pepper
2 tbsps olive oil infused with dried hot chili peppers and rosemary
1 tbsp sesame oil
1/4 tbsp ground cumin
1 tsp garlic powder
2 tbsps red wine vinegar

1. Mix all ingredients, except turkey, in a shallow dish.
2. Add turkey and spoon marinade over it. Cover and refrigerate for at least 3 hours.
3. Preheat oven to 450F.
4. Transfer turkey to a 13" x 9" lightly greased baking dish or roasting pan. Drizzle with remaining marinade and roast, uncovered, for 15 minutes.
5. Reduce oven temperature to 350F & cook another 30 minutes or until juices run clear when pierced with a fork. Let stand for 10 minutes before slicing.

Lentil Bean and Veggie Salad

2009-08-17T13:18:00.000-07:00

This is a fabulously healthy and tasty salad for a hot summer's day! The lentil and beans add a boost of both protein and fibre and the crunchiness of the veggies makes for a perfect blend. It is also vegan! I prefer to add the tomato at the end so that it doesn't go soft.

Ingredients:

1/2 an english cucumber (not peeled), chopped into small pieces
1 sweet red pepper, chopped finely
1 small zucchini (not peeled), chopped into small pieces
1 small sweet vidalia onion, chopped into small pieces
1 large tomato, chopped into small pieces
2 medium sized carrots, peeled and chopped finely
1 16 oz can of kidney beans (or use chick peas if you prefer), rinsed and drained
1 16 oz can of lentils, rinsed and drained
2 garlic cloves, crushes with a large knife and then very finely chopped
2 tbsps extra virgin olive oil
3 tbsps balsamic vinegar
1 tsp dried oregano
1/3 cup fresh basil leaves, chopped
sea salt and freshly ground black pepper to taste

1. Combine all ingredients, except oil, vinegar and tomato, in a large non-reactive bowl.
2. Toss lightly with oil and vinegar.
3. A few minutes before serving, chop the tomato and toss lightly.
4. If making ahead, you can cover and store in the refrigerator for up to one day.