Light Panettone

Panettone is sweet fruit bread that is traditional at Christmas time in Italian homes. By reducing the egg yolks, adding low fat yogurt and omitting the butter, the calories can be reduced quite a bit. The traditional version has about 300 calories per slice. This one has about 160 calories per slice. Enjoy!

Ingredients:

-1 (.25 ounce) package active dry yeast
-1 cup warm water/110F

-1/4 cup white sugar
-2 eggs
-1/2 cup nonfat plain yogurt
-1 tsp vanilla extract
-1 tbsp grated lemon or orange zest
-1/4 tsp salt
-4 cups unbleached all purpose flour
-1/4 cup dried currants or cranberries (or more)
-1/4 cup of raisins or chopped dried dates (or more)
-1 tbsp confectioners sugar
-1 tbsp melted butter (this is optional and would be used to brush on top before baking---but it adds calories)

Directions:

1.

1. In a medium bowl, combine yeast, water and sugar. Cover and let stand 10 minutes, or until foamy. Add eggs, yogurt, vanilla, lemon zest, and salt. Mix well. Stir in flour 1/2 cup at a time until dough forms into a manageable ball. Turn out onto a lightly floured surface and knead for 5 to 10 minutes, adding flour as necessary, until dough is soft and pliable, but not sticky. (May need up to 5 cups flour.) Place dough in a large, lightly pan-sprayed bowl, cover, and let rise in a warm place until doubled, about 1 hour.
2. Preheat oven to 350 degrees F (175 degrees C) and spray a round 8-inch cake pan with non-stick spray. In a small bowl, toss dried fruit with confectioners' sugar. Punch down dough in bowl, transfer to floured surface, and knead in the fruit.
3. Form dough into a ball, place in prepared cake pan, cover loosely with dish towel, and let rise 30 minutes. (Loaf will rise above the pan sides.) Brush with melted butter, if desired. Bake for 45 minutes, or until loaf is golden brown and a toothpick inserted in the center comes out clean. Makes 10 wedges.

Slow Cooker Turkey Stuffing

I decided to do the stuffing in the slow cooker this Christmas! It is cooking as I type, so I will see how it turns out. This recipe serves four people but can easily be doubled or quadrupled (I have a 4 quart slow cooker, so you would obviously need a bigger one for a bigger batch of stuffing). Cook on high for about 4 hours---seems easy enough, so hopefully it all turns out well!

Ingredients:

-4 slices of whole grain bread, cubed
-1 apple, peeled and chopped into small pieces
-1 small sweet onion, peeled and chopped into small pieces
-1 cup walnuts, chopped
-1/8 cup butter, sliced up
-1/8 cup olive oil
-1/4 cup grated parmesan cheese
-2 tsp salt
-2 tsp freshly ground black pepper
-1 tsp dried thyme
-1 tsp dried oregano
-1 tsp dried basil
-1 tsp dried parsley

Directions:

Place everything in the slow-cooker. Stir to mix well. Cover and cook on high for about 4 hours. If it needs it, remove the lid and allow to cook uncovered for the last half hour.

Slow-Cooker Beef and Carrot Ragu

We don't usually eat red meat, but once a year we get a bit of a craving! This is a simple slow-cooker recipe that makes a complete meal on its own, but you can also use it as a topping over cooked quinoa, rice, or pasta. You can use fairly cheap cuts of meat (which usually means a lot less fat) because of the long slow cook that tenderizes the beef. I made this in a 4 quart slow-cooker, so that the slow-cooker between 1/2 and 3/4 full. Keep that in mind and add in more of the ingredients if you are using a larger slow-cooker. 

Ingredients:
 -1 lb stewing beef, cubed. 
- salt and freshly ground black pepper to taste
-6 garlic cloves, peeled and minced (or 3 tsp garlic powder)
-4 medium carrots, trimmed and chopped into large chunks
-4 large tomatoes (preferably Italian Roma), chopped
-small can tomato paste
-1 tsp each of dried basil and oregano
-1/4 cup low fat, low sodium beef broth
-1/4 cup dry red wine

Directions:

1. Place beef in bottom of slow-cooker. Sprinkle with salt and pepper. Top with minced garlic or garlic powder. Top with carrots and tomatoes. Top with basil and oregano. Whisk together tomato paste, broth and wine. Pour over meat and vegetables. Cook on high for 3 to 4 hours OR on low for 6 to 8 hours (this is what I did and the meat was very tender). Stir well in last 1/2 hour of cooking.

 

Pumpkin Seed Flax Seed Granola

Another great granola version---sprinkle it over fruit and yogurt or take a small portion with you in a little sandwich sac to have as a mid-afternoon pick-me-up. Delicious!

Ingredients:

3/4 cup of quinoa, uncooked (rinsed and drained--some quinoa comes already rinsed)
1/2 cup of pumpkin seeds (unsalted)
1/2 cup of almonds (put through food processor and processed to small chunks)
1/4 cup ground flax seeds
1/4 cup liquid honey
2 tbsp toasted sesame oil
1 tsp ground cinnamon
dash of salt (to taste)
3/4 cup dried cranberries or chopped pitted, dried dates (or a mixture of both)

Directions:

1. Preheat oven to 350 degrees F. In a large bowl combine quinoa, pumpkin seed, almonds, and flax seed. In a small microwave-safe bowl heat honey for 20 seconds. Stir in oil, cinnamon, and salt. Pour honey mixture over quinoa mixture; toss to coat. Spread on a lightly oiled baking sheet.

2. Bake, uncovered, 20 minutes or until golden, stirring twice. Stir in dried fruit. Cool in the pan. Transfer to an airtight container to store. Store up to 2 weeks in the refrigerator.

 
 

Banana Pancakes

I am making these for breakfast this morning, which will make a great meal before I go to the gym! You can top with maple syrup or make a quick rasberry sauce by heating a cup of rasberries with one tsp of sugar, a couple of tsp of water and a dribble of maple syrup in a small pan, stirring constantly until it boils, then reduce heat to low until desired consistency is reached and some of the moisture has cooked off. Makes 2 servings.


Ingredients:

-1 tsp ground flax seed
-1 tsp of equal amounts seed mixture (sesame, sunflower, pumpkin and flax)
-1 tsp sugar
-2 tsp cinnamon
-1 tsp cocoa powder
-1/2 cup whole wheat flour
-3/4 cup skim milk
-1/2 cup low fat plain yogurt
-dash salt

-3/4 tsp baking powder
1 medium banana, sliced(for garnish)

Directions:

1. Combine all dry ingredients in medium bowl. Stir in milk and yogurt. Put a little vegetable oil in a non-stick skillet and heat over medium high. Using 1/4 cup of batter per pancake, cook on one side until top bubbles, flip only once and cook on other side. Plate and top with sliced bananas and syrup.

Cocoa-Coconut Truffles

These are wonderful "whole food" snacks that are great after a workout, but anyone will enjoy them and at this time of year you can make them as a holiday treat or hostess gift. You can roll them in either coconut or ground flax seeds. This recipes makes approximately 24 balls.

 

Ingredients:

• 2/3 cup cocoa powder
• 1¼ cup almonds, ground
• 3/4 cup dried dates, pitted
• 2 tbsp extra virgin olive oil
• 1/4 tsp salt
• Shredded unsweetened coconut or ground flax seeds to roll balls in.

Directions:

1.  Process cocoa powder and almonds in food processor.

2.  Add dates, olive oil, and salt; puree until mixture sticks together. If needed, add a little more oil or dates to adjust texture to desired stickiness and level of sweetness.

3.  Roll into one-inch balls. Roll balls in coconut or flax seeds. Lay out on a baking sheet covered in parchment paper. Chill for a minimum of one hour.  Cover and store in fridge or freezer for up to three weeks.

Turkey Meatballs in Tomato Sauce

These are tasty roasted meatballs, that are then baked in the tomato sauce. Using lean ground turkey makes them much lower in fat and especially saturated fat, than using beef. Absolutely delicious! You can top your favourite pasta with them, or make a meatball sandwich, or even scoop them into a bowl topped with extra sauce and eat them as is. Makes about 60 small meatballs.

Ingredients:

3/4 cup bread crumbs
3 eggs
3/4 cup milk
1/3 cup Romano cheese, grated
3 cloves garlic, minced (or 1 tbsp garlic powder)
1/4 cup Italian parsley, chopped
1/4 cup sweet Vidalia onion, diced thinly and sauteed in olive oil until soft but not brown
1 tsp salt
2 tsp freshly ground black pepper
1-1/4 pound lean ground turkey
2 large jars of your favourite tomato pasta sauce or make your own from this recipe (see below). When I made them today, I used three large jars of pureed stewed tomatoes.

Directions:
1. Combine bread crumbs, eggs, milk, cheese, garlic, parsley, cooked onion, salt and pepper and mix well.
2. Add ground turkey, mixing by hand. (Be careful not to over-mix or finished product will be tough.)
3. Portion into small, round balls. (The recipe should make about 60 total.)
4.. Pre-heat oven to 450.
5. On wax paper lined cookie sheets (you will need two), sear meatballs for 8 minutes. (The purpose of this step is to create a nice crust on the meatball so it does not absorb the tomato sauce while roasting).
6. Place in roasting pan.
7. Cover with tomato sauce and bake at 350 for about 35-40 minutes.
8. Carefully remove from oven and place in serving dish along with additional tomato sauce.
9. Garnish with grated Romano cheese, chopped parsley and fresh basil.

For tomato sauce (if making your own):
2 tbsps olive oil
1 small onion, finely chopped
2 garlic cloves, finely chopped
2 cans (28 oz each) diced tomatoes & their juice
4 tbsp tomatoe paste
1/2 tsp salt (or less)
1/2 tsp coarsely ground black pepper
2 tbsp chopped fresh basil leaves (or 1 tbsp dried)
2 tsp dried red chili peppers (optional)
1. Prepare sauce: Heat large heavy bottomed saucepan over medium high heat. Add olive oil. Add onion and cook, stirring occasionally until onion is tender. Add garlic and cook about 1 minute.
2. Stir in tomatoes with their juice, tomato paste, red chili peppers and salt & ground pepper; heat to boiling. Reduce heat to low and cook uncovered, stirring occasionally, about 20 minutes. Stir in basil.

Celeriac

This is a slightly different version of Jamie Oliver's recipe for Celeriac. This is celery root and looks really ugly in the produce section of the grocery store! Once you peel it and chop it, it then looks like white potatoes. You can use whatever spices you like to flavour it, keeping in mind that it has a very pungent celery aroma. It is supposed to be really good for you (I'll have to find out why and post that info here later). Serve it as a vegetable side with chicken or fish.

Ingredients:

-1 medium sized celeriac
-olive oil
- 1 tsp dried thyme
-zest of one lime
-a dash of salt
-1/2 tsp freshly ground black pepper
-2 garlic cloves, minced (or 1 tsp garlic powder)

Directions:

1. Chop off the root end of the celeriac, then peel it and chop it into roughly one inch cubes. Toss it in a bowl with a touch of olive oil.
2. Put a casserole type pan on medium high. Add 2 tbsp olive oil. Toss in the thyme, lime zest, salt, garlic and celeriac. Turn the heat to medium and put the lid on the casserole. Cook for about 20 to 25 minutes, but stir frequently. You want it to fry lightly and steam in its own moisture. You can either serve it up like this or take the lid off and brown it up for another 4 minutes, stirring frequently.

Almond Granola with Toasted Quinoa

This is great on its own or on top of berries and yogurt! It is a great little snack to keep in your purse as a pick-me-up after a good workout or to get through that mid-afternoon slump. 

Ingredients:

 2 cups steel cut oats
1 cup unsweetened shredded coconut
1 cup almonds (or walnuts), coarsely chopped
1 cup dried and pitted dates, chopped (use kitchen scissors to make this job easier)
1/4 cup uncooked quinoa
2 teaspoons cinnamon
1/4 tsp salt
2 tbsp olive oil
2 tablespoons honey

Directions:

1.  In a bowl, combine the oats, coconut, almonds, figs, salt and cinnamon.
2. Place the quinoa in a small frying pan and toast over medium heat, constantly stirring so that it doesn’t burn. Once you hear popping noises it means the quinoa is toasted. Remove from heat and add to the bowl with the oat mixture. Stir the ingredients together until well blended.
3. Pour olive oil and honey into a small saucepan, and slowly warm on low heat. As it warms, whisk or stir with a fork until the oil and honey are thoroughly blended together. Pour over the oats and stir with a fork until the oats and other ingredients are evenly coated.
4. Spread out the oat mixture on a lightly oiled baking tray and bake at 325°F for 15 to 20 minutes. Granola should have a golden brown color to it. Just be careful not to over-brown.
5. Remove from the oven and let cool. Once cool place into a container with a tight fitting lid to store. Serve with yogurt and berries or just on its own. 

Slow Cooker Lamb Shoulder

This recipe is another easy slow cooker gem......place everything in there in the morning and by dinner time all is done & it is really delicious. The lime and honey compliment the flavour of the lamb and the meat is so tender! This recipe serves 4 people and I made it in a 4 quart slow cooker. If you use a larger slow cooker, you should add more ingredients so that it is at least 1/2 full and no more than 3/4 full.

Ingredients:

-1 1/2 lb lamb shoulder roast
-1 tbsp dried basil
-grated zest of one lime
-juice of one lime
-1 tbsp olive oil
-1/2 cup of low fat/low sodium chicken or vegetable broth
-1 tbsp freshly ground black pepper
-a dash of salt (to taste)
-3 garlic cloves, minced (or 1 tbsp garlic powder)
-2 tbsp liquid honey
-1 medium sweet (Vidalia) onion, chopped into large chunks
-3 medium carrots, ends removed and cut into large chunks (no need to peel--just wash)
-1 large yellow, red or orange sweet bell pepper, cut into large chunks
-1 medium sweet potatoe, cut into large chunks
-1 head of broccoli, stems peeled and florets trimmed
-2 tsp cornstarch or white flour

Directions:

1. Place lamb in bottom of slow cooker. Top with all seasonings, lime juice and zest and olive oil. Place all remaining ingredients (except cornstarch/flour and brocolli) on top of lamb. Turn on low, cover and cook in slow cooker for about 7 hours. Place broccoli stems and florets on top of other vegetables in slow cooker during last hour of cooking.

2. Remove all solids to a plate and cover to keep warm. Stir cornstarch or flour into 2 tsp cold water. Whisk into liquid in slow cooker. Cover and cook on high for about 5 minutes or until thickened. Serve over lamb.

Slow-cooker Hearty Chicken Tomato Soup

This soup is loaded with healthy protein and fibre and lycopene (found in tomatoes and red peppers) and it is a great "stew" type soup for a cold, damp day. You can spice it up with hot sauce if you want and even scoop it up with some tortilla chips. We just ladled it over some cooked quinoa (you can use rice as well) and grated some fresh parmesan cheese over-top. It is so easy to make and when you come home the aroma is there waiting for you:) I used a 4 quart slow-cooker and it was quite full. This recipe serves 4 people.

Ingredients:

-3 large uncooked, skinless, boneless chicken breasts (you can use thighs as well, but increase the number as they tend to be smaller than the breasts)
-1 28 oz can whole stewed tomatoes, including the juice (I used the San Marzano tomatoes, which are top quality and really make a difference to the flavour of the broth)
-1 cup low fat, low sodium chicken or vegetable broth
-1 cup frozen corn niblets
-1 19 oz can chickpeas, rinsed and drained
-1/2 cup pitted and sliced Kalamata olives, rinsed and drained to reduce the sodium content
-1 medium onion, chopped
-1 medium sweet red bell pepper, chopped
-6 large crimini (brown) mushrooms, cut into quarters
-2 tbsp garlic powder
-2 tsp freshly ground black pepper
-2 tbsp dried parsley
-1/2 a medium avocado, chopped (optional---my husband doesn't like this ingredient):
-2 tbsp tomato paste (optional---you can stir this in during the last hour of cooking if you feel you want a thicker broth)

Directions:

Place the chicken in the bottom of the slow-cooker. Top with remaining ingredients and stir to mix. Cook on low for 7 hours. At this point you can leave the chicken breasts whole or shred or chop them. Return to the slow-cooker and increase heat to high for the last hour of cooking---stirring in the tomato paste at this point if using). Spoon 4 tbsp of cooked quinoa or rice into individual serving bowls and ladle the soup over-top. Sprinkle grated parmesan cheese over-top and serve with a side-helping of tortilla chips, if using.

Slow Cooker Chicken Puttanesca

This recipe calls for anchovies and capers but some people don't like them, so you can leave them out if you want. It will still be very flavourful! Puttanesca means whore in Italian!! Those Italians, honestyly, they think nothing of using a curse word to describe their food---however it is really quite delicious. I have put it together this morning in my slow cooker and since it is snowing out there today, it should be a welcome dinner on a wintery day! I have a 4 quart slow cooker, so if you are using a bigger one than that you should be adding more chicken and tomatoes to fill it to at least half-way.

Ingredients:

-4 boneless, skinless chicken breasts or thighs (I used chicken breasts from frozen, because that is what I had on hand---the thighs would work very well though)
-4 anchovies, chopped (optional & you can rinse them if you want to reduce the salty taste)
-3 cloves garlic, minced (or 1 tsp garlic powder)
-1 28 oz can good quality Italian Romano tomatoes (I used San Marzano as they are top quality)--you are using only the tomatoes, chopped into chunks with kitchen shears---drink the juice that is left over or save it for another day to make sauce.
-1 cup kalamata olives, pitted and sliced (you can rinse these to get rid of some of the salt)
-3 tbsp capers (optional)--again, these are very salty, so you can rinse them first if you wish
-1/2 tsp dried hot chili flakes
-1 tbsp dried oregano
-1 tsp freshly ground black pepper
-4 slices of mozzarrella cheese (optional and you add this in the last 15 minutes of cooking, just to melt on top)

Directions:

1. Place chicken in slow cooker. Add everything but the cheese on top. Stir a bit. Cover and cook on low for 5 to 6 hours. In the last 15 minutes of cooking, place the slices of cheese on top (if using) and turn to high to allow them to melt. Enjoy!

Sunshine Bars

I decided to make these bars after tasting a less than satisfying one at my local cafe! Cut them in to squares or rectangles, whatever size you want and stick them in your bag for a quick and healthy snack. I'm taking one to the gym with me today:) There is no cooking involved, just a little refrigeration to set the mixture before cutting the squares. To make this a vegan option, you can substitute agave syrup for the honey.

Ingredients:

-1 cup granola cereal
-1/3 cup almonds
-1/3 cup sunflower seeds
-1/3 cup sesame seeds
-1/3 cup dried cranberries
 -1/3 cup ground flax seeds
-dash of salt
-1/3 cup creamy almond butter or 100% natural peanut butter
-1/3 cup honey or the same amount of agave syrup

-1 tbsp toasted sesame oil

Directions:

1. Place cereal and almonds in food processor and process until coarsely ground. Transfer to medium bowl.
2. Stir in sunflower seeds, sesame seeds, flax, salt and cranberries with cereal mixture. 
3. Mix almond or peanut butter with honey or agave syrup in a small bowl and microwave for 1 minute or until bubbling. Stir sesame oil into the mixture and then stir this mixture into the dry mixture.
4. Grease a small corning ware type baking pan and using a rubber spatula, press the mixture firmly into the pan. Cover and refrigerate for at least 30 minutes. Cut into squares and wrap individually in plastic wrap. Keep in the refrigerator. Makes about twelve 2 1/2 inch squares.

Slow Cooker Black Bean Stew

A cup of black beans has 15 grams of fiber, plus an equal amount of muscle-building protein.  Hot peppers are also said to boost calorie-burning. This is an easy recipe to make in the slow cooker. Just toss everything in; give it a good stir; turn on low and leave for 6 to 8 hours. Serves four. This was a big hit with my family tonight! Very fresh and tasty; healthy and filling, yet low in calories. Garnish with diced fresh avocado, grated cheese, or plain low fat yogurt.

Ingredients;

-2 tsp olive oil
-1 diced onion ( I had a whole roasted onion in the fridge from the night before, so I chopped it up and tossed it into the mix)
-1 sliced carrot
-1 cup frozen corn niblets
-1 19 oz can black (or kidney or mixed medley) beans, rinsed and drained
-1 28 oz can diced tomatoes
-1 cup chicken or vegetable broth
-1 cup sliced, roasted peppers (I get them in the jar at the supermarket or if I have left-overs from another night, I will use them)
-1/4 tsp ground cumin
-1/2 tsp ground cayenne
-1 tsp garlic powder
-freshly ground black pepper to taste
-salt to taste (optional)
-zest and juice of one lime
-1/2 cup of medium or hot salsa
-3 tbsp tomato paste

Directions:

1. Toss everything in to a 4 quart slow cooker; stir; set on low and cover. Cook for 6 to 8 hours.
Ladle into bowls and top with diced, fresh avocado or grated cheese or low fat plain yogurt.

Slow Cooker Chicken and Butternut Squash

Today I went out and bought myself a slow cooker---the original Crock Pot to be exact! I will be trying this recipe in it tomorrow, because I have a lot of chicken and a big butternut squash. My slow cooker is a small one (enough for about 4 serving recipes or 4 litre capacity). I will report back on how this one turned out. Keep in mind that if you cook in a slow cooker, you need to have it at least 1/2 full and no more than 3/4 full for ideal cooking.

Ingredients:

-4 small chicken breasts (no bones or skin). If you use chicken with bones still in it your cooking time will increase, according to the instruction booklet that came with my Crock Pot.
-2 tbsp each of some kind of vinegar & citrus juice (red wine vinegar/balsamic vinegar/lime juice/lemon juice). I will be using balsamic vinegar and lime juice.
-a dash of salt 
-1 tsp freshly ground black pepper

-4 medium sized carrots, scrubbed clean but not peeled, slice length-wise and then coarsely chopped (or you can use some of those prewashed & peeled baby carrots)
-1/2 a butternut squash, peeled and chopped into bite-sized cubes
-2 medium red/new potatoes, washed and cut into bite-sized cubes
-4 whole garlic cloves, peeled (option is to use garlic powder, about 1 tbsp)
-1 tsp each dried oregano, basil, thyme and parsley
-2 tsp olive oil  

Directions:

1. In a small bowl,  combine oil, spices, salt and pepper.

2. Place chicken in base of slow cooker and sprinkle citrus or vinegar over chicken. 

3. Add the carrots, butternut squash & potatoes over and around the chicken. Drizzle the oil and spice mixture over everything. (it is not a lot of oil, but believe me you don't need it in the slow cooker). 

4. Set the slow cooker on low for 8 hours. You can stir everything together about an hour before the end of cooking time if you are able, to blend the flavours, otherwise just do it before serving. 

Chickpea Spinach Patties

I made these for dinner tonight, to go as a side with chicken and salad. They were delicious dipped in plain yogurt and much healthier than the store bought versions. You can make them as spicy as you want. I would say these had a medium amount of heat. This recipe makes about 15 small patties. We had 3 each, so serves about 5 as a side.

Ingredients:

19 oz can Chickpeas, rinsed and drained
2 tbsp olive oil (plus extra for pan frying)
1/2 medium sweet onion, finely chopped
2 garlic cloves, minced
2 cups baby spinach, washed
2 tbsp hot sauce
1/2 cup plain, low fat yogurt (plus extra for dipping)
1 tsp freshly ground black pepper
1 tsp dried oregano
1 tsp dried basil
1/4 cup dried parsley
1 tsp ground turmeric
1 tsp ground cayenne
1 egg
1 1/2 cups fine bread crumbs

Directions:

1. Put all ingredients in food processor and process until combined.
2. In heaping tablespoons full, arrange on a baking sheet with a layer of parchment paper on it and shape each one into round discs about 1/2 inch thick. Place them in the freezer for about 5 minutes to help them set.
3. Preheat oven to 350F. Heat 2 tbsp olive oil in a large, non-stick skillet over medium high heat. Place the patties in the heated oil, without crowding them, and brown on each side for a few minutes.
4. Place on a lightly oiled baking sheet and bake in preheated oven for about 15 minutes. Remove to a serving platter and serve with plain low fat yogurt (and extra hot sauce if desired).

Rice Balls

These are seaweed wrapped rice packets, yummy:) For a soy free version you can use pickled ginger in place of the miso.

Ingredients:

-2 cups sushi rice
-4 cups water
-2 tbsp miso or pickled ginger
-3 to 4 sheets Nori seaweed

Directions:

1. Cook rice as per directions--set aside to cool.
2. Fill a small bowl with water and wet both hands to stop rice from sticking.
3. Using hands, form 1/4 cup rice into a triangle. Spread 1/4 tsp miso or ginger on rice, covering all of rice; then cover with another 1/4 cup of rice, making sure that miso or pickled ginger is completely covered. Shape into one triangle.
4. Fold the Nori sheets in half and tear apart. Using half a sheet, wrap the rice triangle in nori, making sure to completely cover the rice. Repeat with remaining ingredients.

Lentil Mushroom Burgers

These are a great vegan option for burgers and very tasty. You can make them as spicy (or not) as you want. They can be frozen for later use---just layer them on wax paper and wrap them in plastic wrap before freezing.

Ingredients:

540 ml can green lentils
1 tsp parsley
1 tsp freshly ground black pepper
3 garlic cloves, minced
1 large sweet onion, finely chopped
3/4 cups finely chopped walnuts
2 cups whole wheat bread crumbs, finely ground
1/2 cup ground flax meal
3 cups finely chopped cremini or brown mushrooms
1 1/2 cups finely chopped kale (stems removed)
2 tbsp olive oil
3 tbsp balsamic vinegar
2 tbsp Dijon mustard
1/2 tsp ground cayene pepper

Directions:

1. Combine walnuts, bread crumbs, flax, pepper and cayene in a bowl and mix well.
2. Saute remaining ingredients in oil, except vinegar and mustard.
3. Mash lentil mixture in a large bowl, along with vinegar and mustard, to a thick paste.
4. Add in dry ingredients and mix well. Refrigerate for 15 minutes.
5. Shape into patties and lay out on wax or parchment paper. Lightly fry, broil or grill for 3 to 5 minutes or until crisp and lightly browned. Serve with the usual condiments as you would a regular burger. Enjoy!

Skinny Bitch Margarita

Crystal Light is very low in calories. Buy the lemonade flavour. You can top this with club soda for some fizz too! 

Ingredients:

-tequila (or vodka)
-crystal light (lemonade flavour)--
-fresh limes

Directions:

Mix 8 ounces of prepared Crystal Light to 2 ounces of tequila or vodka. Add ice to glasses and  pour into glasses; garnish with lime. You can rim the glasses with salt before pouring, or serve sans salt.

Beet Salad with Balsamic Dressing and Crumbled Goat Cheese

This is a really tasty salad! The secret is in roasting the beets and also using a high quality balsamic vinegar. Make the beets ahead of time and keep them covered in the fridge until ready to use (within a few days). We had this tonight as a side with gnocchi. Delicious!! Serves four as a side dish.

Ingredients:

-4 medium sized beets, washed and rough ends cut off (no need to peel)
-3 tbsp olive oil
-2 cloves garlic, minced (or 1 tsp garlic powder)
-freshly ground black pepper & salt to taste
-1 tsp hot picante sauce (optional)
-2 tbsp balsamic vinegar
-6 large fresh basil leaves, chopped
-2 tbsp/about 50 grams/ of soft, unripened goat cheese (enough to add some nice flavour but not a lot of saturated fat and calories!)

Directions:

1. Preheat oven to 450F. Slice the beets into rounds that are about one inch thick. Place in a shallow roasting pan and toss with oil, garlic, salt, pepper and hot sauce. Cook, uncovered, until a fork easily pierces centres (about 30 minutes).
2. Remove from oven and allow to cool. Cut each round into quarters. Place in a serving bowl and toss with the fresh basil and balsamic vinegar. Crumble to goat cheese over top and serve.

Endive Salad with Honey Mustard Dressing

Endive is a bitter leafy green, which I don't particularly care for on its own. However, this slightly sweet salad dressing balances everything out perfectly. This makes enough side salads for 4 people.

Ingredients:

-one head of endive, torn into bite sized pieces
-one small sweet/vidalia onion, diced
-1/4 cup olive oil
-2 tbsp lime juice
-2 tbsp rice wine vinegar
-1 tsp liquid honey
-1 tsp whole grain mustard
-1/4 tsp salt
-1/2 tsp freshly ground black pepper

Directions:

1. Wash endive well and pat dry with a clean dish towel. Combine onion and endive in a large bowl.
2. In a small dish, combine all other ingredients for dressing and stir well with a fork to combine.
3. Drizzle the dressing lightly over the salad and toss well. Allow to sit for 5 minutes before serving.

Swiss Chard Sauteed in Balsamic Vinegar and Olive Oil

This is a quick and simple way to cook Swiss Chard. Make sure that you soak the chard in a bowl of cold water and then rinse it well under running water before you cook it---there tends to be a lot of gritty sand in it otherwise. It is a delicious leafy green vegetable that goes well as a side to chicken or fish. This recipe serves 4 people as a side dish.

Ingredients:

-2 tbsp extra virgin olive oil
-2 cloves garlic, crushed (or 1 tsp garlic powder)
-1 bunch of Swiss Chard (it looks like a lot, but it reduces down quite a bit). Remove the stalks, right up to the thick stalks in the greenery. Cut the chard crossways into large strips.
-1/4 cup balsamic vinegar
-salt and freshly ground black pepper to taste
-dash of hot picante sauce to taste (optional)

Directions:

1. Heat olive oil in a large skillet over medium heat. Add garlic and stir until tender, about 1 minute.
2. Add the chard and balsamic vinegar. Cook, stirring occasionally until the chard is wilted, about 5 minutes. In the 30 seconds of cooking stir in the salt and pepper and hot sauce (if using).

Fish Chowder with Tomato Broth

I had a number of sole fillets that I wanted to use up as they don't really work on their own, so I decided to use them in a chowder. Delicious! This recipes serves about 4 people. Have some fresh bread with it to sop up the juices.

Ingredients:

4 sole fillets (or other white fish), cut into 2 inch chunks
1 tbsp olive oil
1/2 large sweet (vidalia) onion, diced
1 red sweet bell pepper, chopped
1 14 oz can diced tomatoes
1/2 cup of fish or chicken broth (low fat/no sodium)
1/8 cup dry red wine
2 garlic cloves, crushed (or one tsp garlic powder)
2 tbsp fresh basil, chopped
1 tbsp dried oregano
1 tbsp chopped parsley
1/4 cup kalamata olives, sliced
1 15 oz can red kidney beans or navy beans, drained and rinsed
1 tsp fennel seeds, lightly crushed
freshly ground black pepper to taste
1/4 cup parmesan cheese (optional)

Directions:

1. In a large pot, saute onion and red pepper. Stir in broth, diced tomatoes, wine, garlic, herbs and olives. Simmer 20 minutes.
2. Add beans, fish, fennel seeds, salt and pepper. Simmer until fish is done, about 10 minutes.  Ladle into bowls; sprinkle with cheese.

Chicken Tomato Saute

This is an easy, delicious and very healthy one pot meal. The flavour of the tomatoes and spices explodes in your mouth and compliments the chicken very nicely. You can make it as fiery or calm as you want, depending on your personal tastes. Make sure you pound the chicken cutlets a bit and then marinade them for about an hour in the fridge. I do not use any added salt in my recipes anymore, so if you want to use salt you can season the chicken with it to taste when you marinade. This recipe serves four people. Enjoy!

Ingredients:

-Four medium sized chicken cutlets, lightly pounded to tenderize
-freshly ground black pepper, to taste
-1 tsp garlic powder (or 2 garlic cloves, minced)
-1 tsp turmeric (this is a very mild curry spice---optional)
-1/2 tsp dried hot chili peppers (optional)
-2 tbsp olive oil
1/4 cup dry white wine
-1 pint cherry tomatoes
-1/2 a medium sweet onion (Vidalia), chopped
-4 fresh basil leaves, chopped

Directions:

1. After pounding the cutlets, coat them with the ground pepper, garlic, turmeric and chili peppers. Brush one tbsp of the oil over them; cover and place in refrigerator for at least an hour.

2. Heat the other tbsp of olive oil in a large skillet over medium heat. Add the chicken and saute until browned and cooked through, 2 to 3 minutes per side. Transfer to warm plates.

3. Saute the onion until soft, about two minutes. Add the tomatoes and cook, stirring occasionally for about 2 minutes. Add the wine and simmer for about 2 minutes. Stir in the basil and allow to wilt. Add the chicken, just to warm for about 30 seconds. Serve and enjoy!

Breakfast Egg Casserole

This is a great egg recipe to whip together for a crowd. It serves about 10 people, but you can cut it in half and use a smaller baking dish.

Ingredients:

-8 large eggs
-2 cups whole milk
-freshly ground black pepper to taste
-2 cups crumbled feta cheese
-1 loaf multi-grain whole grain bread, torn into one inch pieces (8 cups)
-1 lb sliced deli turkey, cut into 1/2 inch pieces (4 cups)
-1 large sweet Vidalia onion, chopped
-2 pints cherry tomatoes
-2 tbsp chopped parsely
-2 tbsp dried oregano or basil

Directions:

1. Preheat oven to 375F. In a large bowl, combine all ingredients, except tomatoes. Pour into a lightly oiled 9 x 13 inch Corning Ware baking dish. Top with the tomatoes. Cover with foil and bake for about 35 minutes, until set. Remove foil and bake another 35 minutes until top is golden brown. Keep an eye on it so that it does not over-brown. Serve with a mixed green salad.

Pear Mimosas

This is a light refreshing drink to have with a late lunch on a special occasion:) Serves 8.

Ingredients:

2 bottles of Champagne or dry white wine (my preference is for the wine), chilled
4 cups pear nectar
1 lime, cut into 8 wedges

Directions:

1. Chill 8 wine glasses; pour 3/4 cup of Champagne or wine into each glass.Top with 1/2 cup of pear nectar. Squeeze and drop in one wedge of lime; stir lightly. Enjoy!

Margarita Made Simple

This is an easy, refreshing alcohol drink to put together for a hot summer evening. Serves 4.

2 cups limeade
1 cup tequila
1/4 cup Triple Sec
lime wedges and fresh mint sprigs for garnish

Directions:

In a large pitcher, combine limeade, tequila and Triple Sec. Serve over ice and garnish each glass with a lime wedge and a mint sprig. Enjoy!

Soy-Balsamic-Honey Roasted Rosemary Chicken

The name says it all: Delish!! Serves 4

Ingredients:

1/4 cup balsamic vinegar
1/8 cup soy sauce
1/4 cup fresh rosemary leaves
1/8 cup honey
freshly ground black pepper to taste
about 4 lbs of chicken pieces, breast, thighs, legs or your choice--bone in but skinless
1 medium sweet Vidalia onion, chopped
1 tbsp olive oil

Directions:

1. Heat oven to 425F.
2. Combine the vinegar, soy, rosemary and honey in a lightly oiled, 9 x 13 inch shallow baking dish, such as Corning ware. Add the chicken and toss to coat.
3. Toss the onions with the tablespoon of oil in a small bowl and arrange on top of the chicken.
4. Roast the chicken for 30 minutes. Turn the pieces and baste occasionally for another 15 minutes---tenting with foil to avoid over-browning.

Baked Haddock or other white fish

This is a quick and tasty recipe for making Haddock fillets. It is a healthy alternative to deep frying! This recipe serves 2 people but can easily be doubled. I served this with roasted asparagus; roasted mushrooms, onions and sweet bell peppers. The cooking time for the vegetables is about the same and you can just toss them with a little olive oil, pepper and garlic and lay them out on a baking sheet and roast them at the same time as you are baking the fish.

Ingredients:

2 Haddock (or other white fish) fillets, about an inch thick
1/8 cup Almond "milk" beverage or skim milk
1/8 cup bread crumbs (preferably whole wheat)
2 tsp grated Parmesan cheese
freshly ground black pepper to taste
1 tsp dry thyme 
1 tsp dry basil
1 tsp ground turmeric 
several lemon wedges

Directions:

1. Preheat oven to 450F. Lightly oil a glass baking dish (such as Corning ware).
2. On a dinner plate, mix together the bread crumbs, cheese, pepper, thyme, basil and turmeric.
3. Place the almond milk or skim milk in a wide shallow dish. Dip the fish in the liquid and then press it into the bread crumb mixture to coat both sides well. Place in the oiled baking dish and and bake on lower rack of oven for first part of cooking time (about 7.5 minutes). Move to upper rack of oven to bake for remaining 7.5 minutes. 
4. Serve immediately, with lemon wedges to flavour.
 

Fusilli in Pomodoro Sauce with Shrimp, Arugula & Feta

This is a wonderfully easy pasta to toss together. If you prefer a thicker pasta, you can use Rotini or any other pasta of your choice. Serves 4.

Ingredients:

2 cups uncooked pasta
1 tbsp olive oil
1 lb peeled and cleaned medium shrimp
2 cloves garlic, finely chopped
1/2 a Vidalia (sweet) onion, finely chopped
1 19 oz can diced tomatoes, preferably San Marzano
1 tbsp tomato paste
freshly ground black pepper to taste
1/2 teaspoon cayenne pepper (optional)
4 cups arugula
4 heaping tbsp crumbled Feta

Directions:

1. Cook the pasta according to the package directions. Drain the pasta and return it to the pot.
2. Meanwhile, heat the oil in a large skillet over medium-high heat. Add the onion and saute until soft. Add the shrimp, garlic, cayenne and pepper and cook, tossing occasionally, until the shrimp are opaque throughout, 2 to 3 minutes.
3. Add the shrimp and tomatoes to the pasta. Stir in the tomato paste. Cook over medium heat, tossing, until the liquid is slightly thickened and coats the pasta, 2 to 3 minutes. Fold in the arugula. Serve in wide pasta bowls. Sprinkle each serving with a heaping tbsp of Feta.

Austrian Mushroom Stew

My good friend Renate gave me this recipe. She is from Vienna and this is a Austrian recipe. The first version is the original one from Austria, the second version is the one that Renate uses now. Sounds delicious! I will be making this one soon for sure. This recipe serves 2 people but can easily be doubled.

Ingredients:

1 large Vidalia onion, chopped into small pieces
1 tbsp olive oil
1 tsp red paprika
1 tbsp tomato paste
1/2 tsp caraway seeds
2 cups sliced mushrooms of your choice
1 large potato, peeled and cubed

Directions:

1. Heat olive oil over medium in a large, deep skillet. Add chopped onions and cook until onions are soft and yellow. Stir in the paprika, tomato paste, caraway seeds and mushrooms. Cook, stirring occasionally, for about 10 minutes. Add in the small cubes of potatoes and continue to cook until the potatoes are done and the sauce is thick.

Renate's way:

Ingredients:

1 large yellow oinion, diced
1 tbsp olive oil
2 cups sliced portabello mushrroms
1/2 tsp dried red chili peppers
salt & freshly ground black pepper to taste
1/2 cup water
1 tsp flour


Directions:





Brown yellow small cut onions with sliced  portabello mushrooms. Add chili pepper and  black pepper & just very little salt. When you see mushrooms cooked ( very brown) add 1/2 cup water to heat and after couple minutes stir in a little flour to thicken the sauce. Serve with a small slice of rye bread.

Roasted Radicchio with Balsamic Drizzle

Pronounced "radeekeo", this was my father-in-laws favourite "lettuce" type vegetable to have in a salad. This version is roasted and then drizzled with a (good quality) balsamic vinegar at the end. Delicious! If you are making this, you might want to make my roasted asparagus at the same time, the recipe is also on this sight---both are simple recipes that bring out a wonderful flavour in these two vegetables. This recipe serves 4 but can easily be halved for two.

Ingredients:

2 large heads of radicchio, halved through the core. Then, cut each half into 3 wedges, leaving some of the core attached.
3 tbsp extra-virgin olive oil
1 tbsp chopped fresh basil
Freshly ground salt and pepper to taste
Good quality balsamic vinegar for drizzling

Directions:

1. Preheat oven to 450F. Wash radicchio in cold water and allow water to drain off but don't dry completely. Place in a large bowl and drizzle with olive oil, salt & pepper and basil. Toss to coat.
2. Arrange wedges on rimmed baking sheet; roast for about 12 minutes, turning half-way through cooking time. Arrange on a plate and drizzle with balsamic vinegar.

tabouleh

Great middle-eastern vegetarian dish! Healthy and full of flavour.

Tabbouleh

Ingredients:

1/4 cup bulgur

1/2 cup boiling water

1 cup chopped parsley

1/4 cup chopped fresh mint leaves

5 tomatoes, diced

1 large spring onion, finely diced

2 teaspoons olive oil

Juice from 1 lemon

salt to taste

Directions

1. Place the bulgur in a small mixing bowl. Add the boiling water, mix and cover with a towel; Let stand for 1 hour. Drain any excess water.
2. Combine the parsley, mint, tomatoes, onion, olive oil, lemon juice and salt. Add the bulgur; mix well and serve.

 

Caprese Salad with Tomato or Beet

We have this salad a few times a week! In the summer we use fresh tomatoes and in the fall and winter we use roasted beets. Try it with the Buffalo mozzarella cheese, which is a softer, creamier mozzarella. Also, fresh basil and extra-virgin olive oil make all the difference. Delicious! This recipe makes 4 appetizer size salads.

Ingredients:

-2 large ripe (but firm) tomatoes or 2 large, roasted red beets at room temperature (you can roast the beets by putting them in a roasting pan, drizzling a little olive oil over them and covering them with foil---roast in a 450F oven for about an hour, or until a knife can easily be inserted in the middle---I make a batch and keep them covered in the fridge as they last about a week). Have some fresh bread of your liking to sop up the oil and vinegar at the end:) best part!
-8 large fresh basil leaves
-8 thinly sliced pieces of Buffalo mozzarella (about 2 inches by 2 inches by 1/4 inch thick)
-4 tbsp extra-virgin olive oil
-4 tbsp good quality balsamic vinegar
-freshly ground black pepper to taste
-salt to taste, if using (I don't use the salt and it really is not needed as the flavours are already fabulous)

Directions:

1. Slice the tomatoes or beets to even thickness to make 8 slices & plate 4 of them on 4 small salad plates. Top each with one slice of the cheese and one basil leaf. Pepper to taste. Drizzle each with 1/2 tbsp olive oil and 1/2 tbsp balsamic vinegar. Repeat the layers again and voila! 
Sop up the oil and vinegar that is left on the plate with some fresh bread. 
 


 

Herb Roasted Chicken with Potatoes and Peas

This is a delicious, savoury chicken dish to warm you up on a cold winter day. You do not need to add salt to this dish as the herbs and spices give it a wonderful flavour and keep the sodium content low. This recipe serves 4 but can easily be doubled. Enjoy!

Ingredients

8 Fingerling potatoes, washed but not peeled

3 tbsp olive oil

1 tsp freshly ground black pepper

1 tbsp garlic powder

1 tbsp picante hot sauce (low sodium)

1 tbsp dried oregano, basil and parsley

4 skinless, boneless chicken breasts, pounded to about 1 inch thickness

1 cup frozen peas

2 tbsp fresh lemon juice, plus lemon wedges for serving

Directions

1. Heat oven to 450° F with a rack in the highest position. On a rimmed baking sheet, toss the potatoes with the oil and pepper. Season the chicken with herbs and spices and pepper and brush with oil.
2. Nestle the chicken in the potatoes and roast, tossing the potatoes once, until the potatoes are tender and the chicken is cooked through, 25 to 30 minutes.
3. Add the peas to the chicken and potatoes and continue to roast until warmed through, 2 to 3 minutes. Drizzle with the lemon juice and serve with the lemon wedges.

Chickpea Vegetable Soup

This is a delicious, hearty, vegan soup (if you use the brewer's yeast instead of grated parmesan cheese). The chickpeas really give it the heartiness and it is such a great soup for a cold winter meal. The combination of chickpeas and green beans make it a complete protein meal and the other vegetables balance everything out. It is also low in sodium. Grab some of your favourite crusty bread to sop up the juices. Enjoy!

Ingredients:

-one tbsp olive oil
-2 medium carrots, diced
-1/2 a vidalia onion, diced
-1 16 oz can chickpeas, rinsed and drained
-2 cups low sodium, low fat vegetable broth
-1 cup water
-2 cups green beans, cut in half cross-wise
-1 small red bell pepper, diced
-1 tsp hot picante sauce (optional)
-1/2 cup frozen corn
-1/2 cup frozen peas
-1 tsp dried parsely
-1 tsp garlic powder
-1/2 tbsp freshly ground black pepper




Directions:

1. Heat the oil in a large pot over medium heat. Add the carrots, onion and 1/2 teaspoon black pepper and cook, stirring occasionally, until softened, 5 to 7 minutes.
2. Add the vegetable broth, green beans, chickpeas, and frozen peas. Simmer until the vegetables are tender, 15 to 20 minutes. Top with the freshly grated parmesan cheese (or brewer's yeast for a true vegan meal).

Savoury Steel Cut Oats

Steel cut oats are the ones with the highest fibre content. They take a little longer to cook, but are well worth it for their fibre and nutrition content. Oats are generally used as a sweet or breakfast type food in North America, but this recipe incorporates them into a savoury dish that can be used as a side at the dinner table. Spices can be added or omitted based on your liking. This makes 2 servings but can be doubled.

Ingredients:

1/4 cup steel cut oats
1 cup chicken or vegetable stock (fat and sodium free)
1 tsp olive oil
1/4 tsp dried oregano
1/2 tsp garlic powder
1/4 tsp ground cumin
1/2 tsp turmeric powder
1/2 small vidalia onion, finely chopped
1 cup chopped swiss chard
salt and freshly ground pepper to taste

Directions:

1. Bring broth to a boil and stir in oats. Reduce heat to medium-low and simmer, uncovered for 20 to 25 minutes.
2. In a separate, non-stick skillet, heat olive oil over medium heat. Add onion and saute until soft. Add chopped swiss chard and spices and saute for a few minutes.
3. Stir the onion mixture into the cooked oats. Salt and pepper to taste.

Cod Fish & Potato Cakes

This is a great way to eat cod, so that you don't taste that overwhelming "fish" flavour! Serve it with some sauteed vegetables and a dollop of low fat plain yogurt---delicious! Make sure that you refrigerate the mashed mixture for at least 30 minutes, before proceeding with the flour dusting and shaping---this makes for a much cleaner job and ensures that the cakes will hold together once in the frying pan. This recipe serves 8.

Ingredients:

4 large potatoes, peeled and quartered
2 pounds cod fillets, cubed
2 tbsp butter
2 tbsp finely chopped onion
2 tbsp dried, chopped parsley
2 eggs, lightly beaten
2tbsp or more olive oil for frying
4 to 6 tbsp white flour
1 tsp salt and 1 tsp freshly ground black pepper (divided)
2 tbsp garlic powder (divided)

Directions:

1. Place peeled potatoes in a large pot of water. Bring to a boil and cook until potatoes are almost tender. Add cod and cook until potatoes and cod are both soft. Drain well and transfer the mixture to a large mixing bowl. 

2.  Mix in the butter, onion, parsley, lightly beaten eggs, 1/2 tsp salt, 1/2 tsp pepper and 1 tbsp garlic powder. Mash the mixture together using a potato masher. Store in the refrigerator for at least 30 minutes to allow it to cool completely. 

3. In the meantime, in a small bowl, mix the flour with the remaining salt, pepper and garlic. Remove the cod/potato mixture from the fridge. Using an ice cream scoop, scoop out the cod mixture and form into a paddy, dredging both sides in the flour mixture. Lay them out on a plate as you work. 

4. Heat a large, non-stick skillet over medium-high heat, heating the 2 tbsp of oil. Carefully lay the cod cakes out in the hot oil using a spatula. Once golden brown on one side, flip only once and cook until golden brown on the other side. Remove to paper towels and drain off excess oil before serving. As you cook them, add more oil as needed. Serve with a dollop of low fat plain yogurt.



 

Middle Eastern Stuffed Peppers

This is a tasty version of stuffed peppers. It is the cinnamon and cumin that give it the special flavour! I used low fat ground turkey, instead of the usual beef. Since the green olives are already salty, I do not add any extra salt to this recipe. This recipe serves four. Enjoy:)

Ingredients:

4 medium sweet bell peppers (any color)
1/2 pound lean ground turkey
1/2 cup dried cranberries
1 8 ounce can tomato sauce
1/4 cup sliced stuffed green olives
1/2 teaspoon chopped garlic
1 teaspoon cinnamon
1 teaspoons ground cumin
1 cup precooked brown rice

Directions:

1. Preheat oven to 400°F.
2. Cut the tops off peppers, removing seeds and white membranes. Place in a baking pan.
3. In a nonstick skillet, cook turkey, garlic, cinnamon, and cumin on medium heat until turkey is cooked (3 to 4 minutes). Add cranberries and tomato sauce and cook until mixture is hot (about 3 more minutes).
4. Remove skillet from heat and mix in rice and sliced olives. Place equal amounts of the mixture into each pepper and replace tops. Cover pan tightly with foil.
5.Bake until peppers are soft (about 25 minutes). 

Avocado Pound Cake

This is a delicious way to use avocado. It is used in place of butter (although there is a 1/4 cup of a mixture of olive and sesame oil). Use your favourite spread on a slice or just eat is as is, with a cup of tea or coffee. A quick and easy recipe for a Sunday afternoon!

Ingredients:

• 3/4 cup all purpose flour
• 1/2 cup whole wheat flour
• 1/4 cup cornflour/cornmeal
• 4 teaspoons baking powder
• 1/3 cup ground walnuts (just a little less than 1/2 cup walnuts into food processor and grind)
• 1 teaspoon salt
• 1/4 cup light olive oil, topped up with a touch of sesame oil for added flavour
• 1/2 cup brown sugar
• 2 eggs
• 1 teaspoon vanilla
• 1 large ripe avocado
• 1/2 cup milk 

Directions:
 1. Preheat oven to 340F. Line 9 x 4 inch loaf pan with parchment paper, or lightly oil.
 2. Process walnuts in small tray of food process & set aside.
2. Add oils, sugar, eggs, vanilla, avocado and milk to large tray of food processor and process until smooth.
3. In a medium bowl combine flours, cornmeal, baking powder, ground walnuts & salt. Stir well.
4. Using a spatula, stir wet ingredients into dry. Pour into loaf pan and bake for approximately 55 to 60 minutes. Allow to cool and then remove to plate by placing plate over the loaf pan and then inverting. Peel away the parchment paper. Slice and serve with butter or your favourite spread.