New Year's Eve

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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)

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

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

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

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.

Magic Martinis

This is a great cocktail to enjoy on the patio on a warm summer night! This recipe makes about 6 martinis. The sambucca adds a nice sweetness with a subtle licorice flavour.

Ingredients:

2 cups low calorie 100% cranberry juice sweetened with sucralose
1 cup vodka
10 ice cubes
1/4 cup lime juice
2 shots of sambucca

Directions:

1. Place all ingredients in a blender. Process on low/ice crush for about 15 seconds.
2. Pour into chilled martini glasses & enjoy!

Corn Pineapple and Red Pepper Relish

This relish is great served cold in the summer as an accompaniment to salmon fillets. In the winter you can serve it hot beside pork chops. This recipe makes about 2 cups of relish.

Ingredients:

3/4 cup cream-style corn
3/4 cup crushed pineapple, drained
1/3 cup finely chopped red onion
1/2 cup finely chopped sweet red bell pepper
1 tbsp apple cider vinegar
juice of 1/2 a lemon
1/4 tsp salt
1/8 tsp freshly ground black pepper

Directions:

1. Combine all ingredients in a small saucepan. Cook over medium-high heat, stirring occasionally until heated through.
2. Reduce heat to low and simmer, partly covered, for 20 minutes, stirring occasionally. Remove from heat and let cool to room temperature.
3. Transfer to a bowl and cool in refrigerator, covered, until ready to serve (or just serve warm).

Sun-dried Tomato Tapenade

I was in a shop today and I saw a small jar of sun-dried tomato tapenade but it cost a small fortune. This recipe is full of fresh ingredients and no additives. It is great to spread on some crackers or on your favourite fresh bread---try some Italian or French stick, or even inside a wrap to flavour things up a bit! This will make about 2 cups.

Ingredients:

2 cups sun-dried tomato, drained (reserve oil)
4 medium cloves of garlic, peeled
2 heaping tbsps capers packed in brine, drained
2 tsps dried basil
1 tsp salt
1/2 tsp dried oregano
4 tbsps of reserved oil from the sun-dried tomatoes & 4 tbsps of olive oil infused with chili peppers and rosemary (see my recipe from earlier this month---this stuff is great to have on hand to spice up a recipe easily)
2 tbsps red wine vinegar

Directions:

1. Place all ingredients in food processor and chop into a coarse puree. Taste and add more seasoning or oil if needed, stirring in extras by hand to avoid over-processing.
2. Scrape into a bowl and store, covered, in refrigerator .

Pineapple-Cheddar Cornbread

The various dishes at our book club meeting were a huge success. We had a cold avacado soup; a peruvian pot roast with a wonderful cumin infused gravy; empanadas; a bean salad (with some steamed asparagus--but you have to read the book "Love in the Time of Cholera" to understand that one); vegetarian lasagna; cornbread; my Colombian rice and shrimp; and finally to finish off the meal, a traditional cake. This recipe for cornbread is fabulous---you've never had cornbread this delicious (and full of calories I would imagine). I halved the recipe and baked it for 40 minutes in a glass loaf pan. I also added a teaspoon of dried red chili peppers to give it some "heat". The recipe below is for the full 12 servings. Serve it warm; enjoy!

Ingredients:

1 cup all purpose flour
1 cup cornmeal
1/2 cup sugar
2 tbsps baking powder
1 tsp salt
1/2 cup butter, softened
4 eggs, lightly beaten
1 14oz can cream-style corn
1 8oz can crushed pineapple, drained
1 cup (4 oz) cheddar or monterey jack cheese, shredded

Directions:

1. Preheat oven to 375F; grease and flour 2 qt rectangular baking dish.
2. In a medium bowl, combine flour, cornmeal, sugar, baking powder & salt.
3. In large bowl beat butter with electric mixer on medium speed for 30 seconds. Add eggs one at a time, beating well after each addition. Beat in flour mixture on low speed until just combined. Stir in corn, drained pineapple and cheese. Spoon batter into prepared baking dish.
4. Bake for 35 minutes or until toothpick inserted in centre comes out clean. Cut into squares and serve warm.

Colombian Rice with Shrimp (Arroz con Camarones)

I made this recipe to take to my bookclub meeting today. We read the book "Love in the Time of Cholera" and it is set in a Latin American country, believed to be Colombia, so everyone brought a dish along that theme. This recipe makes 8 servings.

Ingredients:

2 pounds fresh shrimp
7 cups water/liquid, including 1/4 cup of lime juice
2 cups brown rice
4 tbsps olive oil,divided
2 tbsps butter or olivina
2 medium tomatoes, chopped
2 garlic cloves, finely chopped
1/2 tbsp dried red chili peppers
1 medium onion, finely chopped
2 medium red bell peppers, chopped
1/2 tsp ground cumin, divided
1 can tomato paste
sea salt and freshly ground black pepper to taste

Directions:

1. Marinate shrimps, for at least one hour, in 1/2 each of olive oil, salt and pepper, cumin, and all of the garlic and chili peppers.
2. In a large skillet, heat butter over medium high heat & add the marinated shrimp, along with all of the marinade. Cook for about 3 minutes or until the shrimp is pink.
3. Transfer the shrimp to a bowl and set the liquid aside for later.
4. Heat the remaining olive oil in a large heavy bottomed pot over medium high heat. Add the onions and cook for 1 minute; add the red pepper and cook for 5 minutes; add the garlic and cook for 1 minute; add the tomato. Stir well and cook for about 10 minutes, stirring frequently.
5. Add the rice to the tomato mixture, stirring until well coated. Add the liquid that was used to cook the shrimp, plus 1/4 cup lime juice and enough water so that the total liquid equals 7 cups. Stir in the tomato paste, remaining ground cumin, salt and pepper to taste. Bring to a boil; reduce heat to low; cover and simmer for 30 minutes. Add the shrimp and cook for an additional 5 minutes.

Garnish with fresh parsley, if desired.

Mango Salad

This mango salad is a wonderful & easily made accompaniment to any meal. I served it alongside roasted strips of chicken and steamed baby bok choy. Make some extras as it will last well in the refrigerator until the next day as leftovers. Be sure to use mangos that are not quite ripe (green skins) as they hold together much better than the ripe ones.

Ingredients:

2 firm mango, sliced into thin strips
1/2 purple onion, sliced into thin strips
1 sweet red pepper, sliced into thin strips
2 cloves of garlic, flattened and chopped finely (or 1/2 tsp garlic powder)
1 tsp sea salt
1/4 tbsp freshly ground black pepper
juice of 1/2 a lime
2 tbsps apple cider vinegar
1 tbsp toasted sesame oil
1/4 cup fresh blueberries
1/4 cup dried cranberries

1. Combine all ingredients, except blueberries and cranberries, in a salad bowl. Toss lightly.
2. When ready to serve, sprinkle with blueberries and cranberries.

Roasted Root Vegetable Soup

If you made enough leftover Roasted Root Vegetables from yesterday's recipe, this soup can be made up in a snap, otherwise you will have to start from scratch by roasting the vegetables as per recipe directions from yesterday. Because they were made with chili pepper and rosemary infused olive oil, there is little extra spices to add to make the soup today. Just get some fresh artisan bread---olive ciabatta is great with this soup---and dunk away! This makes about four servings.

Ingredients:

Roasted root vegetables as per yesterday's recipe (about four cups)
2 cups vegetable or chicken broth--low sodium
2 cloves fresh garlic, mashed and chopped (of 1/2 tsp garlic powder)
1/2 tsp freshly ground black pepper
1/4 tsp sea salt
2 tsps dried basil

1. Add all ingredients, except basil, to food processor and puree until well blended.
2. Place in a medium sized heavy bottomed pot with a tight fitting lid.
3. Heat on medium, stirring occasionally, for about five minutes.
4. Reduce heat to low; add basil and stir.
5. Cover and allow to simmer for about 30 minutes---if soup is too thick, add more stock or water and reheat. Ladle into large bowls and serve with artisan bread.

Roasted Root Vegetables

I love this recipe, because it is a one dish wonder and is packed with vitamins and fibre. Do not peel the vegetables, because that is where the main source of fibre comes from! If you are using beets, note that the colour of the beets will also colour the other vegetables. If that bothers you, cook the beets in a separate pan. I add sweet red peppers to compliment the root vegetables. I usually make this dish to go with oven grilled salmon fillets. This recipe makes enough for about 4 servings, but if you make enough for leftovers you can make a fabulous soup, which is my recipe for tomorrow!!

Ingredients:

2-3 tbsps olive oil infused with chili peppers and rosemary
1/4 tsp salt
2 medium sized beets, washed well and cut into 2 inch squares
2 medium sized carrots, washed well and cut into 2 inch rings
1 large sweet potatoe, washed well and cut into 2 inch squares
1 medium onion, peeled and chopped into large chunks
2 medium sweet red peppers, cut into quarters

Preheat oven to 400F.
Place all vegetables, including onion, in a large roasting pan. Drizzle with infused olive oil and sprinkle with salt. Toss well to coat. Roast, uncovered, for about 35 minutes, tossing once after 20 minutes.

olive oil infused with chili peppers and rosemary

This oil makes cooking so easy and adds a delicious flavour to any meal. It is also great to just poor a tbsp on a plate and soak it up with fresh bread of your choice. You need a glass bottle with a good stopper to seal it.

Ingredients:

2 cups good quality extra virgin olive oil
2 tbsps dried red chili peppers
1 tbsp dried rosemary

1. Combine all ingredients in glass bottle. Place stopper on top and shake well.
2. Allow to sit at room temperature, sealed, for at least one week. Depending on how intense you want the flavouring you can leave it for up to 2 weeks.
3. Strain out the chili peppers and rosemary. Return oil to bottle, seal with stopper and refrigerate to stop the oil from going rancid.

Cranberry Walnut Breakfast Cookies

These cookies are great to grab as an easy breakfast as you rush out the door, or to pack as a quick after-workout snack for the gym. They are very healthy and full of fibre.This recipe makes about 24 cookies. You can make the cookies larger if you wish, then bake for about 19 minutes and you will get about 18 cookies.

Ingredients:

1/2 cup brown sugar
1/4 cup, plus 2 tbsps olive or sunflower oil
3 egg whites, or 1 egg, lightly beaten
1/2 cup low fat, plain yoghurt
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 tbsp ground flax seed
1/2 tsp baking soda
1 tsp ground cinnamon
1/8 tsp ground nutmeg
1/2 cup chopped walnuts

1. Preheat oven to 350 F. Line baking sheet with parchment paper, or 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.
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 yoghurt.
5. Drop by slightly heaping tablespoons full onto baking sheet. Bake for about 15 minutes on centre rack of oven. Cool for 5 minutes on baking sheet and then transfer to wire rack to cool completely. Makes about 24 cookies.

sweet potato salad

This recipe is great served cold or at room temperature, along side a grilled salmon fillet and accompanied by a mixed green salad. Great for a healthy summer meal.

Ingredients:

2 medium sweet potataoes, washed well and cut into 1 inch squares (leave the peel on it to add fibre to the dish!)
1 large white potatoe, washed well and cut into 1 inch squares
1 small sweet onion, finely chopped
1 red pepper, finely chopped
1/4 tsp sea salt
1/2 tsp freshly ground black pepper
1 clove garlic, finely chopped
4 fresh basil leaves, chopped
1/4 cup olive oil
juice of one lime
2 cap fulls of white vinegar

1. Bring a large pot of water to a boil. Add white and sweet potatoes. Reduce heat and simmer for approximately 10 minutes---do not overcook---potatoes should be firm, not mushy.
2. Rinse potatoes under cold running water and drain. Set aside to cool.
3. In medium bowl combine onions, red peppers, salt, pepper, garlic & basil. Add cooled potatoes. Drizzle with olive oil, lime juice and white vinegar. Toss lightly and allow to sit for five minutes before serving, to allow flavours to blend.

spicy meatball and vegetable soup

This soup is delicious and the meatballs are baked in the oven, so there is no messy frying. Add some fresh crusty Italian bread and you've got a meal. If you don't want it spicy, omit the chili peppers and if you want it vegan, omit the meatballs and add some chickpeas as your protein. You can also add some baby spinach at the end of the cooking time. This makes about 6-8 servings.

Ingredients for meatballs:

1/2 cup of freshly grated parmesan cheese
1/2 cup of finely grated bread crumbs
2 large eggs, lightly beaten
1 tsp dried basil
1 tsp dried hot chili peppers
1 garlic clove, crushed and finely chopped
1/4 tsp sea salt
1 lb extra-lean ground beef or chicken
1 tbsp olive oil

Ingredients for soup:

2 tbsp olive oil
1 medium onion, thinly sliced
1 sweet red pepper, finely diced
3 cups water
3 cups vegetable stock (low sodium)
3 thinly sliced medium carrots
2 spring onions, chopped
1 tbsp dried hot chili peppers
1 tsp dried basil
1/4 tsp sea salt
1/4 tsp freshly grated black pepper

Parmesan cheese for garnish

1. Preheat oven to 450F. Combine first seven ingredients in a large bowl. Add meat and mix well, blending ingredients with a fork. Roll into 1 inch balls. Lay out on a large non-stick baking sheet, which has been greased with one tsp olive oil. Bake for 15 minutes, turning once half-way through, until browned. Place cooked meatballs on paper towels to drain. Set aside.
2. Heat two tsps olive oil in large saucepan, with heavy bottom, on medium heat. Add onion and sweet peppers. Stir and cook for about 5 minutes, until softened.
3. Add the next 8 ingredients to saucepan, along with the cooked meatballs. Bring to a boil. Reduce heat to medium-low. Stir and cover. Simmer for about 10 minutes. Reduce heat to low and continue to simmer, covered, for about 30 minutes, stirring occasionally.
4. Serve in large soup bowls and sprinkle parmesan cheese over top.

Orange Sesame Tofu with Swiss Chard and Lime Rice

I had to post these recipes here, because they are from a great vegan cookbook that my daughter sent to my husband for Christmas, "eat, drink & be vegan" by Dreena Burton. If you have leftovers from the tofu recipe, you can try them in a wrap rolled with fresh veggies. Makes 4-5 servings.

Orange Sesame Tofu
================
Ingredients:
2 tsp arrowroot powder (this is a thickening agent and you can use cornstarch instead)
1/2 cup freshly squeezed orange juice
1 tsp orange zest
3 tbsp tamari (this is a type of soy sauce that is wheat free---it was not available at my grocery store, so I just used sodium reduced soy sauce)
2 tbsp pure maple syrup
2 tbsp apple cider vinegar
2 medium cloves garlic, minced
1 tbsp toasted sesame oil (this oil is rich in flavour and absolutely delicious)
1/8 tsp sea salt
1 pkg (12 oz/350 g) extra-firm tofu, sliced 1/2 inch thick squares and patted to remove excess moisture
1/4 cup green onions, thinly sliced (for garnish)
1-2 tbsp sesame seeds (for garnish)

Preheat oven to 400F. In an 8x12 inch baking dish, combine arrowroot or cornstarch with 2 tbsp orange juice and stir until fully dissolved. Add remaining juice & ingredients, except tofu, green onions & sesame seeds, and stir to combine. Add tofu and turn to coat both sides. Cover and marinate in refrigerator for 1 hour or more, or bake it immediately. To bake, cover with foil and bake for 15 minutes. Turn over tofu, gently stir to cover with sauce & bake again, uncovered, for another 6-9 minutes or until sauce is thick and bubbly (sauce will continue to thicken as it cools). Remove from oven and sprinkle with green onions and sesame seeds and serve.

Swiss Chard
=========
Ingredients:

1 bunch red, green or rainbow swiss chard, rinsed and dried
1 tsp toasted sesame oil
2-3 pinches sea salt
freshly ground black pepper to taste
1/2 tsp tamari
1/2 tsp freshly squeezed lemon juice

Remove thick stem and spine from each chard leaf by folding leaf over and cutting stem and spine out down length of leaf. Stack the leaves; roll them up tightly in a cylinder shape , and julienne. In a large frying pan on medium-low, heat 1 tsp sesame oil. Add chard, season with salt & pepper, and toss to lightly coat. Saute for 4-5 minutes, tossing occasionally, until chard reduces slightly, but is still vibrant green. Do not overcook. Toss in 1/2 to 1 tsp of sesame oil, tamari and lemon juice. Serve immediately.

Lime Rice
========
(the recipe is actually for coconut lime basmati rice, but I'm not big on coconut milk and I always have a large supply of brown rice in my cupboard, so I used that--the recipe below is the original from the cookbook)
Ingredients:

1 cup dry brown basmati rice
1 can (13 oz/400 ml) light coconut milk
1/2 cup water
2-2 1/2 tbsp freshly squeezed lime juice
1/4 tsp sea salt
1 1/2 tsp lime zest
lime wedges (for serving)

In a saucepan, combine rice, coconut milk, water, lime juice and salt. Bring to a boil on high heat, stir, then reduce heat to low, cover and cook for 35-45 minutes, until liquid is absorbed and rice is cooked through. Turn off heat, stir in lime zest and let sit for 5 minutes. Serve with lime wedges to squeeze on individual portions.

Moroccan Chicken and Lentils

The "secret" ingredients in this recipe are cumin and dried chili peppers. This is a variation of a recipe from the Eat Clean Diet Cookbook. I served it with a side of roasted vegetables--you can use whatever is on hand, but I chopped up a couple of carrots; one sweet potato, a head of broccoli, and 1/2 an onion; place all vegetables in a roasting pan and toss with a couple of tbsps of olive oil, some chopped garlic, salt & pepper and roast beside the chicken at 400F for about 30 minutes. This recipe makes 4 servings.

Ingredients for lentils:

1 can (19 oz) lentils
2 tbsp olive oil
1 clove chopped garlic
1/2 onion, chopped
1 tsp ground cumin
2 cap fulls red wine vinegar
1 tsp dried red chili peppers
1/4 tsp sea salt
1/2 tsp fresh coarsely ground black pepper

Ingredients for chicken:

4 skinless, boneless chicken breasts
4 tbsps olive oil
salt & pepper to taste
1 tsp chili peppers
2 tsps cumin

1. Combine oil, salt, pepper, chili peppers and cumin in a bowl. Add chicken and marinate, covered in refrigerator for 2-3 hours.
2. Rinse lentils well under cold water in colander. Place in a medium sized bowl. In a small bowl, combine oil, cumin, chili peppers, vinegar, salt & pepper. Pour over the lentils and toss gently. In the meantime, saute onions in olive oil until carmelized, about 5 mintues. Add chopped garlic and saute another 1 minute. Toss onions and garlic into lentil mixture. Cover and keep at room temperature.
3. Place marinated chicken and an oiled roasting pan. Roast in a 400F oven for 30 minutes.
4. Spoon lentils onto a plate; place the chicken on top. Spoon roasted vegetables on the side.

Pasta Tomato Sauce

This pasta sauce can be made meatless if you wish. I made it with extra-lean ground beef (you could use ground turkey or chicken as well). I served it over whole wheat rotini pasta, with a generous sprinkling of freshly grated parmesan cheese. Add a side salad and you've got a healthy, balanced meal. This recipe makes about 5 litres of sauce.


Ingredients:

2 tbsps olive oil
1 lb extra lean ground beef, chicken or turkey (if using)
1 medium onion, finely chopped
2 garlic cloves, crushed and chopped
2 cans (28 oz each) Italian-style plum tomatoes in puree, diced (if using whole canned tomatoes, just pour the contents of the can into a dish and use a pair of scissors to chop them into about 1 inch pieces)
1 cup chicken or vegetable broth
3 heaping tbsps tomato paste
2 tbsps red wine or red wine vinegar
1/2 tsp salt
1/2 tsp coarsely ground black pepper
1 tsp dried chili peppers
1/2 cup fresh basil, chopped

1. In large dutch oven or saucepot, heat oil over medium heat until hot. Add ground meat and break up with a fork. Stir and cook until about almost done and meat is just slightly pink. Add onion and cook until tender and golden, about 5 minutes. Add garlic and cook, stirring, about 1 minute.

2. Add tomatoes with puree, chicken broth, salt, and pepper to meat mixture; heat to boiling over high heat, stirring occasionally. Reduce heat to medium. Add tomato paste and red wine & stir to incorporate; cover and cook five minutes. Add chili peppers & basil; reduce temperature to low and cook, partially covered for one hour, stirring occasionally.

Tiramisu

I made Tiramisu tonight, because I need it for a birthday lunch on the weekend and it is better if it sits in the fridge for a day! It is a very rich, sweet & delicious desert that is a favourite in Italy. Tiramisu means "pick me up." A little goes a long way with this desert, which is loaded with calories!!

Ingredients:

1 cup freshly brewed, very strong espresso coffee
3 tbsps brandy or rum
2 tbsps plus 1/2 cup sugar
24 crisp Italian ladyfingers (soviardi)
1/2 cup milk
1 container (500 grams or 16 to 17 oz) mascarpone cheese
3/4 cup heavy or whipping cream
unsweetened cocoa
rasberries, strawberries or blackberries for garnish

1. In bowl stir espresso, brandy and 2 tbsps of the sugar until sugar has dissolved; cool to room temperature. Dip both sides of 12 of the lady fingers into coffee mixture, one at a time, to soak completely (you only need a few seconds on each side as they soak up the coffee very quickly); arrange in a single layer in a 8 inch square corningware pot or baking dish. Sprinkle about a teaspoon of unsweetened cocoa, evenly, over the ladyfingers.
2. In large bowl, stir milk and remaining 1/2 cup sugar until sugar has dissolved. Beat in mascarpone until blended.
3. In small bowl, with mixer at high speed, beat cream until soft peaks form (chilling the bowl and the beaters first helps this process along). With rubber spatula, gently fold whipped cream into mascarpone mixture until blended. Spread half of the mixture over the ladyfingers in the baking dish. Sprinkle another tsp of cocoa evenly over the cheese mixture.
4. Dip remaining 12 ladyfingers into coffee mixture and arrange on top of mascarpone mixture in baking dish. Sprinkle another tsp of cocoa over the ladyfingers. Spread with remaining mascarpone mixture & sprinkle top liberally with cocoa. Cover and refrigerate at least 4 hours or overnight. To serve, cut into squares and spoon into goblets or desert dishes. Garnish with your choice of berries.

Cranberry Chicken Curry with Roasted Vegetables

This is a variation of a recipe found in a great cookbook that I bought recently, called "The Eat Clean Diet Cookbook". You can find more information on this book & the author, Tosca Reno, at www.eatcleandiet.com or www.toscareno.com -- No, I am not on a diet, but this book is more about a lifestyle, rather than depriving yourself of healthy, wholesome food. The original recipe called for skinless, boneless chicken breasts, but I used chicken thighs with the bone in and skin on---I just browned the chicken first, removed the skin and then put it in the marinade. I found the chicken thighs were juicier ( I tried the skinless breast version but did not like it). The original recipe called for dried apricots, but I used dried cranberries--only because that was what I had on hand and I knew they would make a great alternative. Also, instead of "garam masala", which is a blend of dry roasted spices often used in Pakistani/Indian cuisine, I used a combination of cumin and hot dried chili peppers. This recipe is for 3 servings but can easily be doubled.

Ingredients for cranberry chicken curry:

6 chicken thighs, bone in and skin on
1tsp cumin
1 tsp dried chili peppers
1, one inch piece fresh ginger root, grated
2 garlic cloves, crushed and chopped
1/4 cup orange juice
1/4 cup fresh lemon or lime juice
1/2 cup dried cranberries (or apricots--if using apricots, chop them into thirds)
1/3 cup low fat, low sodium chicken broth
2 tbsp olive oil
1 sweet onion, finely sliced
6 tbsps medium salsa
sea salt and fresh ground pepper to taste

Ingredients for roasted vegetables:

2 tbsp olive oil
1 garlic clove, crushed and chopped
sea salt and fresh ground pepper to taste
2 large carrots, peeled and chopped into one inch pieces
1 sweet potato (yam), sliced into one inch rings and then quartered
1 large red sweet pepper, thinly sliced
1 bunch of broccoli, flowerets cut off & stalks peeled and sliced
1/2 red onion, cut into large chunks

Preparation for chicken:

1. In a large skillet, brown chicken well over medium heat, turning once. Remove skin & discard. Dispose of pan drippings.
2. Prepare marinade of chili peppers, cumin, ginger root, garlic, orange juice and lemon or lime juice. Place chicken in marinade, cover and refrigerate for about 2 hours.
3. In a separate bowl, cover dried cranberries (or apricots) with water & soak for 2 hours. Drain.
4. Preheat oven to 350F. Coat a shallow casserole dish with olive oil. Layer onions and cranberries (0r apricots) on the bottom. Remove chicken from marinade and place, bone side down, over onions and cranberries. Pour marinade and chicken stock over top of the chicken. Spoon one tbsp of salsa over each piece of chicken. Season with sea salt and pepper. Cover and bake for 45 minutes. Remove cover and bake for a further 15 minutes.

Preparation for roasted vegetables:

1. In a medium sized shallow roasting pan, drizzle olive oil across the bottom. Add garlic and vegetables, including onions. Do NOT cover. Place in the same 350F oven with the chicken and roast for one hour, tossing gently once after 30 minutes.

Ciambotta

I have been very busy and neglecting my blog! Today it is cold and rainy outside and I decided that this recipe would warm us & it sure did the trick---my husband loved it! The ingredients for Ciambotta can be varied according to what you have on hand and the flavours you prefer. It is a vegetable stew and I added beans to mine to increase the fibre and protein content.I added baby spinach to increase the iron content. I also added chili peppers to "heat" it up a bit. You can serve it with some crusty italian bread or any bread of your choice.This recipe makes 6 accompaniment servings or 3 main meal servings. It is also vegan!

Ingredients:

3 tbsps olive oil
1 medium onion, chopped
2 garlic cloves, finely chopped
2 red peppers, cut into 1 inch pieces
1 1/2 pounds zucchini (3 medium), cut lengthwise in half, then into 1/2 inch pieces
1 1/2 pounds ripe tomatoes (3 medium), peeled, seeded and chopped
1/4 tsp salt
1/3 cup chopped fresh basil
1/2 tsp dried chili peppers (or more to taste)
1/4 tsp freshly ground black pepper
1 can (16 oz) mixed beans: kidney; white and chickpea
2 cups baby spinach

1. In non-reactive 12 inch skillet, heat 2 tbsp oil over medium heat. Add onion & garlic and cook, stirring frequently, until onion is tender, about 5 minutes. Add red peppers and cook, stirring frequently, until red peppers are tender-crisp, about 5 minutes longer.
2. Add remaining 1 tbsp oil and zucchini; cook, stirring, until zucchini are tender-crisp, about 5 minutes. Add tomatoes, salt, pepper, chili peppers; spinach and canned beans; heat to boiling. Reduce heat; cover and simmer until vegetables are very tender, about 10 minutes. Stir in basil.

Strawberries in Anice

This is a quick and easy recipe and is a nice sweet finish to a heavy meal! You can do the same with any fruit salad to zing it up a bit! This recipe makes 4 servings.

Ingredients:

1 pint strawberries, hulled and cut in half
2 tbsps Anice liqueur
1 tsp sugar
juice of half a lemon

In small bowl stir Anice liqueur, sugar and lemon juice together until sugar has dissolved. Divide strawberries among four glass serving bowls & pour liqueur mixture over fruit, tossing very gently.

Roman Artichokes

Artichokes require a bit of preparation and a lot of cooking time! I varied the recipe by using chicken broth instead of water and lemon juice instead of white wine. They were quite tasty & my husband, who grew up eating artichokes, absolutely loved them! This is a classic dish called "carciofi alla romana". This recipe is for 8 first course servings. I reduced it in half and it worked well. I served these with roasted salmon fillets and roasted red peppers with onions.

Ingredients:

8 medium artichokes
1 large lemon, cut in half
1/4 cup extravirgin olive oil
6 large mint sprigs, plus 1/2 cup loosely packed fresh mint leaves, chopped (I am not a big mint person, so I didn't use mint, but I did add about a tablespoon of fresh chopped parsley)
3 large garlic cloves, finely chopped
2 cups water or 2 cups reduced sodium chicken broth (or vegetable broth)
1/2 cup dry white wine or the juice of 1 lemon
1/2 teaspoon salt (or less)
1/2 tsp ground black pepper (or more)

1. Trim artichokes: Bend back outer green leaves from around the base of artichoke and snap off. With kitchen shears, trim thorny tops from remaining outer leaves, rubbing all cut surfaces with lemon half to prevent browning. Lay artichoke on its side and cut off stem level with bottom of artichoke. Peel stem; place in bowl of cold water and juice of remaining lemon half. Cut 1 inch off top of artichoke; add artichoke to lemon water. Repeat with remaining artichokes.

2. In non-reactive 8 quart saucepot, heat oil over medium heat until hot. Add mint (or parsely--depending on what you are using) and garlic and cook, stirring frequently, 3 minutes. Add water (or chicken/veggie broth if using), wine (or lemon juice if using), salt & pepper; heat to boiling over high heat.

3. Reduce heat to medium. Place artichokes, stem sides down, and stems in boiling liquid in saucepot. Cover and cook until knife inserted in bottom of artichokes goes in easily, 30 to 40 minutes.

4. Transfer the artichokes and some of the cooking liquid into 8 shallow soup bowls; serve warm or cool to room temperature. Sprinkle with remaining chopped mint, if using.