Cranberry Pumpkin Loaf

This is a tasty loaf that is easy to make! 

Ingredients:

1 cup whole wheat flour
1 cup all-purpose flour
1/4 cup ground flax seeds
1/8 cup roasted pumpkin seeds
2 tsp baking powder
1 tsp cinnamon
pinch of ground nutmeg
½ tsp salt
¼ tsp baking soda
1 cup dried cranberries
1 cup pure pumpkin puree
2 eggs
½ cup light brown sugar
¼ cup pure maple syrup
¼ cup canola oil
juice and zest of one lime  

Directions:


1. Whisk flours, baking powder, pumpkin pie spice, salt, and baking soda in bowl. Stir in cranberries.
2.Whisk pumpkin puree, eggs, sugar, syrup, vegetable oil, and lime juice and zest in another bowl. Stir flour mixture into pumpkin mixture until just combined.
3. Pour into a 9" x 5" loaf pan coated lightly with oil. Bake at 350°F until wooden pick comes out with crumbs adhering, about 1 hour. Cool in pan 15 minutes. Remove from pan and cool on rack before slicing.

Red Wine Reduction for Pork Tenderloin

This is a great sauce to make, instead of gravy. It works really well with pork tenderloin. I made it today for our Thanksgiving dinner. My husband came up with the idea and then we tweaked it a bit.
This makes about 1 cup of sauce but can the recipe can easily be doubled.

Ingredients:

1 tbsp olive oil
1 tbsp butter
1/4 cup sweet onion, chopped
1 cup of dry red wine (I used my favourite Merlot: Gatto Nero)
3/4 cup low sodium chicken broth
a few fresh rosemary leaves, finely chopped (a little goes a long way)
1 clove garlic, minced
1 tbsp honey
1 tbsp rasberry jam
salt and freshly ground black pepper to taste
1 tsp corn starch, mixed well in a small amount of cold water (say 1/8 of a cup) 

Directions:

1. Heat the olive oil and butter over medium heat in a skillet. Saute the onion for about 5 minutes. Add the minced garlic in the last minute and mix in with the onion. Stir in the wine, rosemary, honey and jam and cook down for about ten minutes, stirring frequently. Add in the chicken broth and salt and pepper, along with the corn starch/water mixture and cook down for another 10 minutes, stirring frequently until it thickens. Transfer to a gravy boat and drizzle over the pork tenderloin once it is plated.

Kale and Sweet Potato Salad

This is a fabulous salad that can be eaten as a meal or a side dish. Keep leftovers in the fridge for an easy lunch the next day--delicious! 


2 sweet potatoes, washed and diced (do not peel as that is where a lot of the fibre is)
1 tablespoon olive oil
1 teaspoon fresh thyme
1 bunch of kale, stemmed and chopped
¼ cup pumpkin seeds
1/4 cup dried cranberries
1/3 cup feta cheese, crumbled
3 tbsp olive oil
1 tbsp apple cider vinegar
juice of 1/2 a lime
salt and freshly ground black pepper to taste
Directions;

Preheat oven to 375F. Place sweet potatoes on baking sheet, toss in olive oil and thyme. Roast until tender, about 20 minutes.
In a large bowl, put kale, sweet potatoes, pumpkin seeds and cranberries. Drizzle with olive oil, vinegar and lime juice. Salt and pepper to taste. Toss lightly and top with crumbled feta cheese

Light Eggplant Parmesan

This is a lighter, easier version of the traditional Italian dish, Eggplant Parmesan. Delicious fresh ingredients guarantee a wonderful dish. Add a side salad and some fresh artisan bread and you've got a complete meal. This recipe makes 4 servings.



Ingredients:

2-3 smallish eggplant, cut into ¼" slices
¼ cup + 1½ tsp olive oil
1 tsp salt
1 clove garlic, minced
1 can (28 oz) good quality "San Marzano" tomatoes
20 fresh basil leaves or 4 tbsp dried basil
½ tsp freshly ground black pepper
¾ cup freshly grated Parmesan cheese





Directions:

1. Preheat oven to 400°F. Generously oil 2 non-stick baking sheets.
2. Place eggplant slices on pans and brush tops with ¼ cup of the oil. Sprinkle with ¼ teaspoon of the salt. Bake 30 minutes or until softened.
3. Heat remaining 1½ teaspoons oil in medium saucepan over medium-high heat. Add garlic and cook, stirring frequently, 1 minute.
4. Add tomatoes, basil, pepper, and remaining ¾ teaspoon salt and cook until sauce is thickened and reduced to about 2 cups, about 15 minutes. Season with salt and pepper to taste.
5. Put tomato mixture into food processor and puree until nearly smooth.
6. Coat bottom of 8" x 8" baking pan with 1/2 cup of the sauce. Add one-third of the eggplant, and top with another ½ cup of the sauce and 3 tablespoons of the cheese. Repeat twice (eggplant, sauce, cheese), ending with remaining 6 tablespoons cheese.
7. Bake until browned, about 30 minutes. Let rest 10 minutes before serving.

Lebanese Moussaka

We bought a "to go" dish of Lebanese Moussaka from our local grocery story (Adonis) the other night, to go with a roasted chicken. The flavours were so wonderful, I had to put something together that I can make on my own. This is great to have hot as a side to a meal, or to eat at room temperature with pita bread (or even nacho chips).

Ingredients:

2 medium sized eggplants, shopped and roasted (you have to put the chopped eggplant in a strainer and salt them---let them sit over a sink and put a heavy bowl on top and leave for 20 minutes, then rinse well before roasting with a little olive oil at about 450F for 30 minutes, along with the peppers)
2 sweet bell peppers--red, yellow or orange--chopped into large pieces and roasted
2 tablespoons of olive oil
1/2 cup of sweet onion, chopped into 1/2 inch pieces
2 large cloves of garlic, minced (or use 1 tbsp garlic powder)
1- 15 ounce can of  good quality diced tomatoes--the Italian San Marzano brand
1- 15 ounce can of chick peas, rinsed
1 tablespoon of tomato paste
1/2 teaspoon of sugar
1/2 teaspoon of salt
1teaspoon of freshly ground black pepper
1 teaspoon of dried basil---or use fresh basil if you have it---about 4 large leaves, chopped
1/8 tsp ground cinnamon
dash of ground cumin (go easy with this as it has a very dominant flavour)
A pinch of oregano
1 tablespoon of lemon
1 tablespoon of pomegranate molasses (optional)
1/4 cup of freshly chopped parsley
1 bag of your favorite Pita or Nacho Chips

Directions:

1. Over medium heat, add olive oil to a large saute pan. Once the oil is heated, add the onions and garlic, stir occasionally until the onions are translucent and soft, about 5-7 minutes. 
2. Add the remaining ingredients, except the parsley and cook until the mixture starts to boil.
3. Remove from heat, add the parsley and allow to cool for 10 minutes. Serve warm with pita or nacho chips, or as a side for roasted chicken.

Tomato & Nectarine Salad with Feta

This is a great combination of flavours that is so easy to put together in no time! A light lemony dressing makes it perfect. It serves 4 people as a side salad. Pair it with grilled chicken or fish.

Ingredients:

• 2 nectarines
• 2 tomatoes
• 1/4 cup crumbled feta cheese
• 8 fresh basil leaves, coarsely torn
• salt and freshly ground pepper to taste
• 1 tbsp dried oregano

Dressing:

• 1/4 cup olive oil
• 2 tsp finely grated lemon zest
• 2 tbsp  or more of lemon juice
• Directions:
• Cut nectarines in half and remove pits; cut each half into 6 wedges. Core and halve tomatoes; cut each half into 4 wedges. Arrange nectarines and tomatoes on platter.
  
  Dressing: Whisk together oil, lemon zest and lemon juice. Drizzle over salad. Sprinkle with feta, basil, oregano, salt and pepper.  

Tomato Arugula Basil Pesto

This is a fabulous pesto that you can make very easily in your food processor; all fresh ingredients and a lot of flavour! You can use this as a pasta sauce or as a dip with wedges of fresh bread or veggies. Another idea would be to toast some thick slices of Italian bread, spread it over the top and broil (like bruschetta). Yum!! I made a quick batch for my son to use on his pasta tonight and he loved it. This recipe is for a small batch that would serve two over pasta, but it can easily be doubled or tripled.

Ingredients:

-2 cups cherry tomatoes (you can cook them quickly in a skillet over medium heat, just long enough to soften the skin a bit---this helps them break down in the food processor). If you can''t find fresh cherry tomatoes, a company called Aurora sells them whole in the can and they are available at most grocery stores---in this case no need to cook.
-2 cups fresh basil leaves (it is a pesto after all:)
-2 cups arugula (this is a peppery green leaf that is usually found in the spinach section at the grocery store and adds a wonderful flavour)
-1/4 cup almonds, chopped (for a nuttier flavour you can also "toast" these in a dry skillet at medium high for a couple of minutes, but it is not necessary); the almonds give a great texture to the pesto
-3 garlic cloves, chopped (or, you can use 2 tsp garlic powder)
-1/8 cup good quality extra virgin olive oil
-1/4 cup freshly grated Parmesan or Romano cheese
-salt and freshly ground black pepper to taste

Directions:

Toss everything in the food processor and process for about 1 minute---that's it!! Make sure you have your favourite pasta ready to serve, so you can pour this right over it, give it a few tosses and dig in! The hot pasta will heat up the sauce. Some extra grated cheese for garnish is always great!

Oven-Roasted Cod Fillets

These cod fillets have a bread crumb/herb coating that makes them very easy to prepare and cook! You can add whatever spices you want to the mix if you don't like, or don't have on hand, what I used. Serve with a side salad of mixed greens and a bean salad for a healthy, complete and delicious meal!
Serves 2.

Ingredients:

Enough cod fillets for 2 people, about one inch thick
1/2 cup whole wheat bread crumbs
1/2 tsp salt
1 tsp freshly ground black pepper
2 tsp cayenne
2 tsp garlic powder 
2 tbsp parsley flakes
1 tsp dried oregano
1 tbsp olive or canola oil

Directions:

1. Preheat oven to 400F. Lightly grease a 9 x 13 inch corning ware baking dish with low sides. Brush one side of cod fillets with oil.
2. On a large plate, mix bread crumbs with remaining ingredients. Press the oiled side of the cod fillets into the bread crumb mixture to coat well. Place the cod, breaded side up, in oiled baking dish. Bake in preheated oven for about 20 minutes or until firm to the touch. Cooking time will depend on the thickness of the fillets. Serve with a wedge of lime for garnish.

Ricotta Pancakes

These pancakes are made with a blend of whole wheat and white flour so that they are higher in fibre and nutrients than a regular pancake and still delicious! The ricotta cheese gives them a fluffiness and perfects the taste. This recipe makes about 10 pancakes and serves 2, but can easily be doubled. Enjoy!



Ingredients:

1/2 cup whole wheat flour
1/2 cup all-purpose flour
1 1/2 teaspoon baking powder
1/2 teaspoon salt
2 tablespoons sugar
1 tsp cinnamon
1/2 cup skim milk
1 egg
3 tablespoons ricotta cheese
2 tsp canola oil 

Directions:

1) Heat 1 tsp canola oil in skillet over medium heat.  In a large bowl, whisk the flours, baking powder, sugar, cinnamon and salt.

2) In a small bowl, whisk the milk and egg.  Pour into the dry ingredients and stir just until combined.  Add the ricotta cheese and give the batter one final stir.

3) Using an ice cream scoop, scoop about 1/4 cup of batter into the heated skillet.  Flip after 2 minutes, just as you notice bubbles forming around the edges of each pancake, and cook for an additional minute, or until golden and crispy. Remove to an oven safe plate and keep warm in a 250F oven as you cook remaining pancakes.

4) Once plated, serve with maple syrup and fresh berries.

Chicken Broccoli Carrot Stir Fry

This is what I made for dinner tonight and it was a hit! Stir-fry is fast, easy and delicious. Top with a few cashews or almonds for some added crunch. You can serve it as is, or serve it over rice or noodles of your choice (such as soba noodles). Serves 4.


Ingredients:


3 c sm broccoli florets with short stems (about ½ lb crowns)
2 lg carrots, cut into thin diagonal slices (2 c)
1 Tbsp olive oil
1 Tbsp minced fresh ginger
3 lg cloves garlic, minced
2 boneless, skinless chicken breast halves (6 oz each), pounded and sliced crosswise
1 Tbsp reduced-sodium soy sauce
1 tsp toasted sesame oil
1 small white onion, diced
1 orange, red or yellow sweet bell pepper, chopped
juice of one lime
freshly ground black pepper
1 tbsp hot sauce (optional)
½ c cashews or almonds as garnish (optional)

Directions:

1. Steam carrots for about 5 minutes; add broccoli to the steamer and steam about 2 minutes. Transfer to a wide bowl.
2. HEAT olive oil, ginger, and garlic in a large nonstick skillet over medium-high heat for one minute. Stir in onions and peppers. Cook, stirring,1 to 2 minutes. Add chicken, soy sauce, and sesame oil. Stir-fry 4 to 5 minutes, or until cooked through.
3. STIR in veggies, and lime and hot sauce and heat through. Sprinkle each portion with 2 tablespoons of the cashews.

Breakfast Egg Muffins

These are delicious hearty breakfast muffins!! Great to make for a group---this recipe makes 12 muffins but can be halved or  doubled depending on how many you need.



Ingredients
1 loaf whole wheat or whole grain bread
1 jar (12 oz) roasted red bell peppers, drained and chopped
1 cup finely chopped sweet white Vidalia onion
1 cup baby spinach, coarsely chopped
6 eggs
1 1/2 cups skim milk
1 Tbsp Dijon mustard (optional)
1 cup grated Parmesan or Romano cheese
1/4 tsp salt and freshly ground black pepper
Directions
1. Heat oven to 350°F. Coat 12-cup muffin pan lightly with oil. Remove crust from bread and cut into 1/2" cubes to get 3 3/4 cups. Set aside. Pat roasted peppers dry. Set aside.
2. Whisk together eggs, milk, mustard (if using), and 1/4 tsp each salt and black pepper in large bowl. Stir in cheese, reserved peppers, onion and spinach. Gently fold in bread cubes and let stand 15 minutes.
3. Divide mixture evenly among prepared muffin cups. Bake until puffed and set, 20 to 25 minutes. Let stand 5 minutes before removing.

Roasted Cherry Tomato Sauce

This is an easy, light, delicious sauce that you can whip up in no time to top those pasta cravings! This recipe serves 4.

Ingredients:

2 cups cherry tomatoes, halved
1 tbsp chopped fresh rosemary
2 large basil leaves, chopped
1 tsp freshly ground black pepper
2 tbsp extra virgin olive oil
4 servings of pasta of your choice, preferably fresh and whole wheat (one serving of pasta is a lot less than what most people think: 1/2 cup of cooked pasta is one serving)
2 cloves minced garlic or 1 tsp garlic powder
2 tbsp balsamic vinegar
1/2 tsp dried hot chili peppers (optional for extra heat:)
salt to taste (optional)
Freshly grated Parmesan or Romano cheese (a little goes a long way!)

Directions:

1. Preheat oven to 425F. Toss the tomatoes with 1 tbsp of the olive oil, rosemary, basil and black pepper. Lay it out on a baking sheet and roast about 20 minutes, until the tomatoes begin to brown, tossing in the garlic in the last five minutes of cooking.

2. Cook the pasta as per package directions; drain and reserve 1/4 cup of the cooking water. Add pasta, tomato mixture, vinegar and 1/4 cup cooking liquid to the pot and cook for 2 minutes. Stir in the chili peppers if using (or offer as a garnish for individual dishes at the table). Season to taste with salt and drizzle with remaining tbsp olive oil. Sprinkle with cheese to taste.

Crispy Baked Red Snapper

You can use other types of white fish for this recipe as well. It makes a nice crispy batter but you just bake it in the oven---delicious! Quick and easy too! This recipe makes 4 servings. Serve with a side salad of mixed greens, onions, cucumbers and tomatoes for a full meal.

Ingredients:

-4 snapper fillets (about 1/2 to 3/4 of an inch thick)
-1/4 cup flour
-pinch of salt & freshly ground black pepper
-1 tbsp garlic powder & oregano
-1 egg
-1 tsp hot picante sauce of your choice (optional)
-1/4 cup milk
-1 cup bread crumbs
-1/4 cup grated parmesan cheese
-lemon or lime wedges (for garnish)

Directions:

1. Preheat oven to 450F and line a baking sheet with non-stick foil.
2. In one bowl, mix flour, salt, pepper, garlic and oregano.
3. In another bowl, beat egg, hot sauce and milk together.
4. On a plate, mix together bread crumbs and cheese.
5. Coat each fish fillet with flour mixture; then dip into egg mixture; then coat with bread crumb mixture.
6. Arrange fillets on baking sheet and bake for about 15 minutes or until fish flakes easily with a fork. Serve with a wedge of lemon or lime for garnish.

Lentils and Italian Sausage Stew

Delicious comfort food for a cool spring evening!  You can add your leafy greens here by adding some baby spinach to the stew at the end (optional). Serve with fresh Italian bread to sop up the juices!

Ingredients:

1 tbsp (15 mL) extra-virgin olive oil + more for drizzling

1 medium white onion, diced

1 large carrot, peeled, diced

4 cloves garlic, minced

1 tomato, chopped

2 cups (500 mL) green lentils, rinsed

6 cups (1.5 L) water

6 large Italian-style sausages--spicy of course!

1/2 tsp salt

Freshly ground black pepper

Directions:

In large pot, heat 1 tbsp (15 mL) oil over medium. Add onion, carrot, celery and garlic. Cook, stirring, 5 minutes. Add tomato. Cook, stirring, 5 minutes. Add lentils. Stir until coated in oil. Add water, sausages and 1 tsp (5 mL) salt. Raise heat to high; bring to boil. Reduce heat to medium-low; cover. Simmer until lentils and sausages are cooked through, about 30 minutes.

Remove sausages to cutting board. Thickly slice on diagonal. Return to pot with any juices. Taste; season with salt and pepper.

Serve bowls of lentil stew drizzled with oil, if desired. Have a good portion of Italian bread on hand to finish off this dish!

Makes 4 to 6 servings.

Lamb Meatballs with Feta

These meatballs are such a tasty version because of the lamb and the feta! Easy to make---and if you want to make an extra batch, just freeze them for later use. Delicious!

Ingredients:

-1 lb ground lamb
-90 g feta cheese, crumbed
-2 garlic cloves, minced (or 1 tsp garlic powder)
-1/3 cup bread crumbs
-1 egg
-1 tbsp fresh chives, chopped
-1 sprig fresh rosemary, chopped
-freshly ground black pepper, to taste

Directions:

1. Preheat oven to 425F. Combine all ingredients in a medium bowl and combine well with hands. Form into small balls (1" diameter). Place in an oven safe baking dish (corning ware is good). Cook for 20 to 25 minutes, turning once to brown evenly. Serve with roasted cherry tomatoes or you favourite sauce and pasta.
 

Spicy Walnut Basil Pesto

This is a great little pesto recipe that you can use to top pasta, tossing it in with the tomato sauce. This is enough for 4 main pasta servings, as it packs a lot of flavour. You can easily increase the recipe to what you need. Serve with a side spinach salad for a complete meal.

Ingredients:

-1/2 cup of  packed fresh basil
-1/4 cup walnut pieces
-1 garlic clove or 1 tsp garlic powder
-1 tbsp extra-virgin olive oil
-1/8 tsp salt
-1/8 tsp dried red hot chili pepper flakes
-1 heaping tbsp grated Parmesan or Romano cheese
-Whole wheat pasta and pomodoro/tomato sauce of your choice

Directions:

Place all ingredients--except the pasta and tomato sauce-- in a food processor and process until pureed, stopping the machine and scraping down the sides a couple of times. Place in a small bowl, covered until your pasta is cooked. After cooking your pasta and tossing it with tomato sauce, transfer the pasta to individual serving bowls and toss in  a tbsp of the pesto for each serving. Serve with a side spinach salad for a complete meal.

Pistachio-Crusted French Toast

This is a wonderful French toast recipe with a bit of a twist. Serve it to your mom for breakfast on mother's day for a special treat!

Makes 4 servings.

Ingredients:

• 2 large eggs
• 1 cup skim milk
• 1 1/2 tsp granulated sugar
• 1 cup finely ground pistachios or walnuts
• 1/4 tsp ground cinnamon
• 4 slices whole wheat bread
• 2 Tbsp pure maple syrup
• fresh sliced bananas, along with fresh berries of your choice

Directions:

1. Mix the eggs, milk, sugar just until combined and pour onto a plate.
2. Combine the pistachios or walnuts and cinnamon and put on another plate.
3. Dip the bread in the egg mixture, soaking until just  before the bread breaks. Dip in the pistachio mixture.
4. Spray a skillet with vegetable oil and brown the bread for 4 minutes on each side or until browned.
5. Garnish with maple syrup and fresh fruit.
Preparation time: 5 minutes

Avocado Pumpkin Seed Paprika Sandwich

I wanted a snack to tide me over until dinner today and I felt like something savory, rather than sweet. I put together this sandwich with just one slice of bread---of course you can make it bigger by using two slices---it is delicious!

Ingredients:

1 slice whole grain bread
1/2 a ripe avocado, mashed
juice of 1/4 of a lemon plus one tsp of lemon zest
1 tsp garlic powder
sprinkle of salt and freshly ground black pepper to taste
2 slices of tomato
1 tsp pumpkin seeds
sprinkle of  paprika

Directions:

1. Mash the avocado well in a small bowl with the lemon juice and zest, the garlic, salt and pepper. Spread mixture onto the bread. Top with the pumpkin seeds and paprika and tomato slices. Enjoy!

Banana Peanut Butter Walnut Bread

I had a few over-ripe bananas here today, so I decided to put together a recipe that will hopefully turn out well---it is still in the oven:) It has very little sugar in it and the ripe bananas are very sweet, so I am hoping that covers for the lack of sugar.

Ingredients:

3 tbsp granulated sugar
2  large eggs
1/4 cup of oil (I used 1/2 olive and 1/2 sesame oils to make a 1/4 cup)
3/4 cup all natural peanut butter (smooth or crunchy is fine)
3 medium, very ripe bananas, mashed
1 cup low fat, plain yogurt 
1 cup whole wheat flour
3/4 cup all purpose flour
2 tsp cinnamon
2 tsp baking powder
1/2 tsp baking soda
3/4 cup of walnuts, chopped (optional)
1/2 cup dried cranberries (optional) 

Directions:

1. Preheat oven to 350F. Lightly grease a 9x5 in loaf pan (I used a glass one---makes a difference for cooking time). 
2. In medium bowl, combine sugar, eggs, yogurt and oil. With electric mixer, beat until well blended. Beat in peanut butter and mashed bananas until smooth. 
3. In a separate bowl, add all dry ingredients and stir with a fork until combined. 
4. Using a wooden spoon, add dry ingredients to wet ingredients and stir until just combined. 
5. Scrape into greased loaf ban and bake for about 45 minutes. If it starts to over-brown, tent with foil. Loaf is ready when a tooth pick inserted in centre comes out clean. 
6. Allow to cool and then slide out using a large spatula and place on a plate to cool completely. 

Slow Cooker Lemon-Honey Lamb Shoulder

This is a delicious & easy recipe for a lamb shoulder. The slow cooker is the secret to its success. Serve with roasted sweet potatoes and green beans. Fabulous!

• Ingredients:
• 3 cloves garlic, thinly sliced
• 1 tbsp (15 mL) chopped fresh rosemary
• 1 tsp (5 mL) grated lemon zest
• 1/2 tsp (2 mL) each salt and pepper
• 1.24 kg boneless lamb shoulder roasts
• 3 tbsp (45 mL) lemon juice
• 1 tbsp (15 mL) liquid honey
• 6 shallots, quartered
• 2 tsp (10 mL) cornstarch
• Directions:
• 
  1) Combine garlic, rosemary, lemon zest, salt and pepper; rub all over lamb. Place
  in slow cooker. Whisk lemon juice with honey; pour over lamb. Add shallots. Cover and cook on low until lamb is tender, 7 to 8 hours.
  
  2) Remove lamb to cutting board; tent with foil and let stand for 10 minutes before slicing. Skim fat from cooking liquid.
  
  3) If you want to make a gravy, just whisk cornstarch with 2 tsp water; whisk into slow cooker. Cover and cook on high until thickened, about 10 minutes. Serve with lamb.

Recovery Smoothie

A great smoothie to pack in a thermos for after your workout.

• 2 Tbsp walnuts
• 2 squares Lindt 85% cocoa dark chocolate
• 1 Tbsp all natural peanut butter
• 1 Tbsp pitted and chopped dates
• 1 tbsp or serving of good quality protein powder
• 1 cup skim milk
• ¼ cup honey or maple syrup (optional)
  *the optional here is recommended if your workout has exceeded 90 minutes
• About 1 cup (250 mL) ice cubes

Serves 1.  Makes 2 cups [500 mL]

Combine all ingredients in a blender and blend on high speed until smooth. Store in a thermos to keep cold while traveling. 

Quinoa Tabbouleh with Kale, Walnuts, Apples, and Pomegranate

This is a delicious, easy to make salad that you can serve as a side dish with fish or chicken, or have it alone as a lunch dish. The quinoa adds a complete protein that is low in fat and high in iron and fibre. Serves 4.

Ingredients:

2 cups cooked quinoa
2 cups of kale leaves, chopped in food processor, stems removed
½ cup of sweet white onions, finely diced
2 small organic apples, diced with the skin on
1 cup of toasted walnuts, chopped in food processor (pecans work well too)
seeds of 2 pomegranates
2 tbsp of lemon or lime juice
2 tbsp of olive oil
½ tsp of coarsely ground black pepper
dash of salt to taste
dash of cinnamon to taste (optional)

Directions:

Mix all ingredients together in a large bowl. Divide into 4 salad bowls to serve. 

Spicy Falafels in Pita Bread

This is a tasty way to eat chickpeas, which are a great source of protein and fibre. Use firm pita bread so you can stuff the halves with all sorts of goodies and they will hold up! I used romaine lettuce, tomato slices, guacamole/avocado, low fat plain probiotic yogurt and a dash of hot sauce to stuff the pita bread. You can use whatever you have on hand that suits your fancy. Enjoy!

Ingredients:

-2 plus 2 tbsp olive oil
-1 small sweet onion, finely chopped
-2 cloves garlic, minced
-28 oz can chickpeas, rinsed and drained
-1/2 tsp ground cumin
-1/2 tsp ground cayene
-1/2 tsp ground turmeric
-2 tsp dried parsley
-1/2 tsp salt
-1 tsp freshly ground black pepper
-1 egg, beaten
-pita bread of your choice, each one cut in half

Directions:

1. In a small skillet, heat 2 tbsp olive oil over medium heat. Reduce to medium-low and saute the onions until soft, about 5 minutes. Add the minced garlic and saute one minute.
2. Place drained chickpeas in a large bowl. Add the cooked onion and garlic and other spices and mash with a fork or a potato masher until well mashed. Add the egg and mix together with your hands. Form into  six large balls and then flatten into patties.
3. Heat the remaining 2 tbsp olive oil in a large skillet over medium heat. Fry the falafels for about 3 minutes each side until golden brown and heated through. Stuff them into the pitas along with whatever else you decide to use.

Fish Stew in Tomato Broth

This is a delicious fish stew that can be adapted to your own tastes in terms of spices and vegetables. Whatever white fish you use, you need something that is a bit thick so that it holds  together once it is added to the broth. You can also add a variety of seafood, rather than just white fish, such as shrimp, calamari, mussels and clams. I have kept it simple and I like it that way. This dish has a bit of a kick to it from the red chili peppers but that is optional. You can sprinkle with freshly grated parmesan cheese and sop up the juices with some fresh bread. This recipe makes about 4 entree servings.

Ingredients:

-3 tbsp olive oil
-1 onion, chopped
-1 tsp salt
-2 garlic cloves, minced
-3/4 tsp dried red hot chili peppers (optional)
-1 tsp hot picante sauce (optional)
-1 small can tomato paste
-1 (28 oz) can superior quality diced tomatoes in juice
-2 cups fish or vegetable broth, low fat, low sodium
-1 cup water
-2 cups swiss chard, chopped (measure once chopped)
-2 tbsp chopped parsley
-2 tsp freshly ground black pepper
-2 tbsp dried basil
-4 large, thick white fish fillets (I used wild haddock), chopped into bite sized pieces, about 2 inches thick
-freshly grated Parmesan or Romano cheese (if using) 

Directions:

1.  In a large, thick bottomed stock pot, heat olive oil over medium heat. Stir in onions and salt and saute until soft, about five minutes. Stir in minced garlic and dried chili peppers and saute another minute. Add a bit of broth and scrape bits from bottom of pan with a wooden spoon. 
2. Add tomato paste and stir in. Add tomatoes and juice, remaining broth and water. Heat to a simmer and stir in swiss chard and spices. Reduce heat to medium low, cover and cook at a simmer for about 30 minutes to allow the flavours to blend. 
3. Stir in the chopped fish and whatever other seafood you are using. Stir gently and cook at a low simmer for another five minutes, or until the fish and seafood is cooked through. Ladle into large soup bowls and sprinkle with a tsp of Parmesan or Romano cheese (if using).  

Kombu Shiitake Dashi

Dashi is a japanese soup broth that is made with brown seaweed (kombu). There was a BBC story today about how an  alginate found in brown seaweed inhibits the body's ability to digest fat. Apparently this information is not new and people in Japan, Korea and China have known it for years! That is why, in general, those populations tend to be thin!! Of course, you still have to pay attention to what and how much you eat, but every little bit helps, right? So, off I went to the grocery store and bought some dried kombu, which you can use to make this broth. This recipe uses Shiitake mushrooms, but there are many varieties. This dashi is an excellent soup stock, and can be used as a base for a noodle dish or just eaten as is. 

Ingredients:

• 4 cups cold water
• 2 pieces dried kombu seaweed
• 1 cup shiitake mushrooms, sauted in the olive oil
• 1 tbsp olive oil
• 1/2 a small onion, chopped and sauteed with the mushrooms
• 2 small carrots, chopped and sauteed with the mushrooms
• 1 tsp soy sauce---use low sodium
• 2 inch cube finely minced or grated ginger
• 1 tsp freshly grated black pepper 
• 1 tsp hot sauce

Preparation:

1. Heat water and kombu in a medium saucepan and bring to a high simmer. Do not boil. Remove the kombu and discard after simmering for about 4 minutes. In the meantime, heat the olive oil in a large skillet over medium heat and saute the onions, ginger, mushrooms and carrots until soft, about 10 minutes.
2. Add the sauteed vegetables to the broth, reduce the heat to low, and simmer gently, uncovered, for 30 minutes. Stir in the grated pepper and hot sauce and cook for another few minutes. Ladle into soup bowls.

Kidney Bean and Butternut Squash Stew

I made this, kind of by accident, tonight for dinner and it was a big hit, so I thought I'd better write it all down while I remembered what I did. It is high in fibre and protein and full of nutrients but low in calories. You can top it with a teaspoon of grated parmesan cheese and soak up the juices with some fresh bread if you wish. We just added some quinoa to the bottom of our bowls, since I already had a batch in the fridge. Delicious!

Ingredients:

-2 tbsp olive oil
-1/2 a medium sweet onion, peeled and chopped
-1 inch square of fresh ginger, minced
-2 garlic cloves, minced
-1/2 large sweet red bell pepper, chopped
-1 small butternut squash, peeled and chopped into bite-sized pieces
-2 large carrots, peeled and chopped
-1/2 cup low sodium, non-fat chicken or vegetable broth
-1 can (28 oz) San Marzano tomatoes, with juices (chop the tomatoes with kitchen shears)
-1 can (19 oz) small red kidney beans, rinsed and drained
-a few dashes of hot picante sauce (optional--jalapeno, habanero)
-1/2 tsp salt
-1 tsp freshly ground black pepper
-1/4 cup chopped parsley
-1/4 cup dried basil

Directions:

1. Heat olive oil in heavy-bottomed, large sauce pan, over medium heat. Saute onions and peppers until soft. Add garlic and ginger and saute for one minute. Add butternut squash and carrots and saute until lightly browned.
2. Stir in broth and scrape bits from bottom of pan. Add tomatoes with sauce. Stir and reduce heat to medium low.
3. Stir in hot sauce, salt, pepper, parsley and basil. Reduce heat to low and simmer, partially covered, for about 30 minutes or until butternut squash is cooked through. Stir occasionally.
4. Lightly stir in kidney beans and continue to cook for another 10 minutes or so. Ladle into bowls and top with grated parmesan cheese (if using).
Makes about 6 servings.

No-Bake Honey Peanut Butter Cookies

These simple to make no bake cookies contain the great flavor combination of peanut butter and chocolate along with a little hint of sweetness from honey. The addition of oats adds a punch of fiber and plant protein that makes them very satisfying. 

Combine the following ingredients in a bowl: 2 ½ cup rolled oats, ⅓ cup natural peanut butter, 3 tbsp honey, ½ cup dark chocolate chips (or just chop up whatever you need from a Lindt 85% cocoa bar to make 1/2 cup) . Mix thoroughly and then use a mini muffin tin as the mold to form the cookies. Or, lay parchment paper on a cookie sheet and use an ice cream scoop to lay them out. Refrigerate to set. It makes about 16 - 125 calorie cookies -- so one is perfect:) Store in an air-tight container in the refrigerator. Enjoy!

Moroccan Style Vegetable Quinoa

First of all, I used quinoa in this recipe in place of the couscous, because it is something that I always have on hand. It worked great! Quinoa is an ancient grain that is also a complete protein; low in calories and high in iron and fibre. This is a vegan recipe, but if you want to add some stir fried chicken into the vegetable mix it works well. Just stir fry the chicken on its own in about a tbsp of olive oil about 10 minutes before the vegetable mixture is due to be ready. Stir it into the pot just before you stir in the spinach at the end.

Ingredients: 

-1 tbsp olive oil
-2 cloves garlic
-1/2 tsp grated fresh ginger
-1 small onion, sliced
-1 tsp turmeric
-1/2 tsp cinnamon
-1tbsp parsley flakes
-2 tbsp tomato paste
-1 cup vegetable or chicken broth/low fat/low sodium
-2 large carrots, halved lengthwise and cut into 1/2 inch chunks

-1 can (19 oz) chickpeas, rinsed and drained
-1 head of broccoli florets and stems, peeled and chopped
-1/2 cup pitted prunes/halved
-dash of salt and freshly ground pepper
-quinoa made separately as per package instructions (enough to make 2 cups)
-4 cups fresh baby spinach
-1 tbsp lemon juice
-3 tbsps chopped almonds (I put these through the food processor)
-3 chicken breasts, if using, sliced into bite sized pieces and stir fried separately in a tbsp of olive oil, salt and pepper to taste
-hot sauce (optional) 

Directions:

In large heavy-bottomed saucepan, heat oil over medium heat; cook garlic and ginger, stirring, until fragrant, about 1 minute. Add onion, coriander, turmeric and cinnamon; cook, stirring often, until onion is softened, about 5 minutes. Stir in tomato paste; cook for 1 minute.

Add broth and carrots; bring to boil. Reduce heat, cover and simmer until carrots are softened, about 15 minutes.

Cook quinoa as per package instructions; fluff with a fork. 

Stir in brocolli, chickpeas, prunes, salt and pepper; bring to boil. Reduce heat, cover and simmer, stirring occasionally, until brocolli is tender, about 10 minutes. Stir in cooked chicken cubes & parsley.
 
Stir spinach and lemon juice into vegetable mixture; cook just until spinach is wilted. Serve over quinoa; sprinkle with almonds.
Have some hot sauce on the side for anyone who wants some extra heat!