Maple Coconut Flax Cookies (Vegan)

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

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

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

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

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

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

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

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

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

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

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

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

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:

1. 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.
2. 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

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

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

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

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

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:

1. 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.
2. 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.
   
3. 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

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

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

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

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
  

---

Directions

1. 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.
2. Transfer turkey and vegetables to large bowl.
3. 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.
4. At this point you can put the liquid into a saucepan, cover and store in the fridge for up to 2 days.
5. 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

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

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

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

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

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

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:

1. Using a vegetable peeler, peel carrot into strips and set aside.
2. Saute marinated chicken in a lightly oiled, heavy bottomed skillet over medium heat, until nicely browned. Set aside.
   
3. 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.
4. 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

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

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

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

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)
1/2 cup grated parmesan cheese


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, except cheese. 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. Ladle into individual bowls & sprinkle a couple of teaspoons of parmesan cheese over top of each serving.
Serve with sliced ciabatta baguette to soak up the juices.

Quinoa Tabbouleh

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

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

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

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

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

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

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

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

I decided to change up my banana bread recipe a bit and it worked quite well! Oats are very good for reducing cholesterol levels; adding in fibre with flax and quinoa and using sesame oil instead of butter make for a very heart-healthy loaf. This recipe makes one loaf.

Ingredients:

1 large, 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)
2 eggs, beaten
1/2 cup granulated sugar
1/4 cup sesame oil
1/2 cup plain low fat yogurt
1/3 tbsp baking soda
1/2 tbsp baking powder
1/2 cup whole wheat flour
1/2 cup white flour
1/2 cup quick oats
1/3 cup unsweetened coconut
1/3 cup uncooked quinoa
2 tsp ground flaxseed
1/4 tsp salt
2 tsp cinnamon
1 tbsp cocoa powder
1 cup chopped walnuts (optional)

Directions:
Preheat oven to 325F and  lightly oil a glass loaf pan.
1. Mash banana very well with a fork.
2. In a separate medium-sized bowl, combine all wet ingredients and sugar. Beat well with electric mixer at high speed for two minutes. Add banana mixture and beat again.
3. In a separate bowl, combine all dry ingredients and mix well. Add to banana mixture about 1/3 at a time and beat between additions, using a rubber spatula to scrape bottom of bowl to ensure everything is incorporated.
4. Transfer to loaf pan; bake in preheated 325F oven for 30 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

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

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

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)