Red Beet and Kidney Bean Dip

The roasted beets add a wonderful colour and flavour to this heart healthy dip and the beans add a lot of fibre and protein. Spread this on crackers; put out a variety of fresh vegetables to dip; or use as a spread inside wraps. This recipe is also vegan. I like to keep a few roasted beets in my fridge, as they are great chopped up in salads.

Ingredients:

1 medium beet--roasted, peeled and chopped. To roast a batch of beets, preheat oven to 375F. Lay parchment paper onto a cookie sheet. Wash the beets well and trim any strings. Spread the beets out on cookie sheet and drizzle with one tsp olive oil & sprinkle with a little garlic powder. Cover tightly with foil and cook for 1 hour. Remove from oven and remove foil. Once cooled, skins slip off easily. Store in a tightly sealed container in fridge.
16 oz can red kidney beans, rinsed and drained
2 tsps extra virgin olive oil
1 tsp dry red chili peppers
1 tsp dried oregano
1/2 chopped vidalia onion
1 clove garlic, finely chopped
sea salt and freshly ground black pepper to taste

Place all ingredients in food processor or blender & blend well. Place in a bowl and cover in plastic wrap and refrigerate.

Blueberry Apple Crumble

This is a healthy dessert recipe; low in cholesterol and high in fibre. Serve it warm with a dollop of low fat plain yoghurt, or some mango sorbet.

Ingredients:

6 medium apples, peeled, cored and sliced
4 tbsps lime juice
2 cups fresh blueberries
1/4 cup whole wheat flour
1/4 cup dry old-fashioned oatmeal
2 tbsp canola oil
1/4 cup dried cranberries
1/8 cup of raw pumpkin seeds, shells removed
1 tbsp cinnamon

Directions:

1) Preheat oven to 400F. Lightly oil a 8" x 8" baking dish.
2) Peel, core and slice the apples and sprinkle with lime juice to keep from browning.
3)Place in a medium saucepan with the blueberries. Bring to a simmer over medium heat. Reduce heat to medium-low and simmer, uncovered, for 5 minutes. Pour into baking dish.
4) In a separate bowl, mix the flour, cinnamon and oatmeal. Stir in the oil and then rub mixture between fingers until it resembles crumbs (if needed add one more tbsp of oil). Stir in cranberries and pumpkin seeds. Sprinkle crumb mixture over fruit. Bake in oven for 25 minutes.

Serve warm with a dollop of low fat plain yoghurt or some mango sorbet.

Applesauce Oatmeal Muffins

This recipe is a variation on one found in the Eat-Clean Diet cookbook by Toscana Reno. These very healthy low fat, low cholesterol muffins are a perfect after workout snack or a quick breakfast! This recipe is for 12 muffins that contain about 120 calories each.

Ingredients:

1/4 cup brown sugar
1 cup dry old fashioned oatmeal flakes
1 cup unsweetened applesauce or 2 small very ripe bananas, mashed
1/2 cup skim milk (or use soy, almond or rice milk)
2 egg whites, beaten
2 tbsp ground flax seed
1/2 cup flaked coconut
1/2 cup low fat plain yoghurt
2 tbsps plus 1 tsp sunflower oil

1 tbsp baking powder
1/2 tsp baking soda
2 tsp cinnamon
1/4 tsp ground nutmeg
3/4 cup whole wheat flour
1 cup dried cranberries
1 cup chopped walnut pieces
6 dried, pitted dates, chopped

Directions:

1) Preheat oven to 375F. Lightly grease muffin tin for 12 muffins.
2) Combine oatmeal, applesauce (or bananas), milk, eggs, flax, coconut, sugar, yoghurt and oil in a medium bowl.
3) In another medium bowl, combine remaining dry ingredients, including dried fruit & walnuts. Make a well in the centre of the dry ingredients and pour wet ingredients into it. Stir until just combined. If mixture seems dry, add another 1/4 cup of yoghurt.
3) Using an icecream scoop, using heaping scoops, fill muffin cups. Bake for about 25 minutes, or until toothpick inserted in middle comes out clean. Let cool in pan for 10 minutes, then cool on wire rack.

Banana Bread (low cholesterol)

This banana bread is both low cholesterol and vegan. It is made without eggs and instead of butter or margarine, it is made with a combination of olive and sesame oil. Delicious!

Ingredients:

1 cup of granulated sugar
1/4 cup olive oil
1/4 cup sesame oil
2 to 3 very ripe bananas, mashed well
1 cup whole wheat flour
1 cup white flour
1/4 tsp baking powder
1/4 tsp baking soda
1 tsp cinnamon
1/4 tsp salt
1 tsp vanilla
1/2 cup soy milk mixed with 2 tsps apple cider vinegar
1/2 cup chopped walnuts

Directions:

1. Preheat oven to 350F
2. Lightly oil an 8" x 4" bread pan with a little olive oil
3. Sift together all dry ingredients, except sugar, in a medium bowl
4. Beat together sugar and oils, in a medium bowl. Add mashed banana, soy milk and vanilla and beat again.
5. Beat dry ingredients into wet ingredients, about 1/2 a cup at a time, scraping side of bowl with a rubber spatula between additions. If mixture appears too dry, add a little soy milk a tbsp at a time.
5. Stir in walnuts gently with a wooden spoon.
6. Cook in centre of preheated oven for about 20 minutes. Tent with foil and continue to cook for another 40 to 50 minutes, or until toothpick inserted into centre comes out clean.

Roasted Carrots with Dried Apricots and Onions

This is a sweet and savoury way to change up the usual boring carrot dish! The apricots, in addition to a variety of vitamins, are a good source of iron and potassium. Both carrots and apricots are also good sources of beta carotene, which converts to Vitamin A when consumed. I have made this dish very light on the oil, which reduces the calories without compromising the taste.

Ingredients:

1 tsp olive oil infused with red chili peppers and rosemary
-1/2 cup dried Turkish apricots, chopped (measured after chopping)
-6 medium carrots, peeled and cut lengthwise, then halved
-1/2 a vidalia onion, chopped
-1/2 tsp ground cumin
-1 tsp garlic powder
1/4 tsp sea salt
1/2 tsp freshly ground black pepper

1. Preheat oven to 350F
2. Toss all ingredients in a 13" x 9" baking dish & bake, covered for about 30 minutes, tossing lightly half way through cooking time.

Peruvian Style Roasted Turkey Breast

This is a delicious low fat dish. The cumin and sesame oil add a smokey flavour to the turkey. This recipe will make two or three servings. If you need more than that, you can use a larger turkey breast and add an extra half hour or so to the cooking time (just check for doneness by piercing with a fork and see that the juices run clear).

Ingredients:
1 lb skinless, boneless turkey breast
1/4 tsp sea salt
1/4 tsp freshly ground black pepper
2 tbsps olive oil infused with dried hot chili peppers and rosemary
1 tbsp sesame oil
1/4 tbsp ground cumin
1 tsp garlic powder
2 tbsps red wine vinegar

1. Mix all ingredients, except turkey, in a shallow dish.
2. Add turkey and spoon marinade over it. Cover and refrigerate for at least 3 hours.
3. Preheat oven to 450F.
4. Transfer turkey to a 13" x 9" lightly greased baking dish or roasting pan. Drizzle with remaining marinade and roast, uncovered, for 15 minutes.
5. Reduce oven temperature to 350F & cook another 30 minutes or until juices run clear when pierced with a fork. Let stand for 10 minutes before slicing.

Lentil Bean and Veggie Salad

This is a fabulously healthy and tasty salad for a hot summer's day! The lentil and beans add a boost of both protein and fibre and the crunchiness of the veggies makes for a perfect blend. It is also vegan! I prefer to add the tomato at the end so that it doesn't go soft.

Ingredients:

1/2 an english cucumber (not peeled), chopped into small pieces
1 sweet red pepper, chopped finely
1 small zucchini (not peeled), chopped into small pieces
1 small sweet vidalia onion, chopped into small pieces
1 large tomato, chopped into small pieces
2 medium sized carrots, peeled and chopped finely
1 16 oz can of kidney beans (or use chick peas if you prefer), rinsed and drained
1 16 oz can of lentils, rinsed and drained
2 garlic cloves, crushes with a large knife and then very finely chopped
2 tbsps extra virgin olive oil
3 tbsps balsamic vinegar
1 tsp dried oregano
1/3 cup fresh basil leaves, chopped
sea salt and freshly ground black pepper to taste

1. Combine all ingredients, except oil, vinegar and tomato, in a large non-reactive bowl.
2. Toss lightly with oil and vinegar.
3. A few minutes before serving, chop the tomato and toss lightly.
4. If making ahead, you can cover and store in the refrigerator for up to one day.