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.