sweet potato salad

This recipe is great served cold or at room temperature, along side a grilled salmon fillet and accompanied by a mixed green salad. Great for a healthy summer meal.

Ingredients:

2 medium sweet potataoes, washed well and cut into 1 inch squares (leave the peel on it to add fibre to the dish!)
1 large white potatoe, washed well and cut into 1 inch squares
1 small sweet onion, finely chopped
1 red pepper, finely chopped
1/4 tsp sea salt
1/2 tsp freshly ground black pepper
1 clove garlic, finely chopped
4 fresh basil leaves, chopped
1/4 cup olive oil
juice of one lime
2 cap fulls of white vinegar

1. Bring a large pot of water to a boil. Add white and sweet potatoes. Reduce heat and simmer for approximately 10 minutes---do not overcook---potatoes should be firm, not mushy.
2. Rinse potatoes under cold running water and drain. Set aside to cool.
3. In medium bowl combine onions, red peppers, salt, pepper, garlic & basil. Add cooled potatoes. Drizzle with olive oil, lime juice and white vinegar. Toss lightly and allow to sit for five minutes before serving, to allow flavours to blend.

spicy meatball and vegetable soup

This soup is delicious and the meatballs are baked in the oven, so there is no messy frying. Add some fresh crusty Italian bread and you've got a meal. If you don't want it spicy, omit the chili peppers and if you want it vegan, omit the meatballs and add some chickpeas as your protein. You can also add some baby spinach at the end of the cooking time. This makes about 6-8 servings.

Ingredients for meatballs:

1/2 cup of freshly grated parmesan cheese
1/2 cup of finely grated bread crumbs
2 large eggs, lightly beaten
1 tsp dried basil
1 tsp dried hot chili peppers
1 garlic clove, crushed and finely chopped
1/4 tsp sea salt
1 lb extra-lean ground beef or chicken
1 tbsp olive oil

Ingredients for soup:

2 tbsp olive oil
1 medium onion, thinly sliced
1 sweet red pepper, finely diced
3 cups water
3 cups vegetable stock (low sodium)
3 thinly sliced medium carrots
2 spring onions, chopped
1 tbsp dried hot chili peppers
1 tsp dried basil
1/4 tsp sea salt
1/4 tsp freshly grated black pepper

Parmesan cheese for garnish

1. Preheat oven to 450F. Combine first seven ingredients in a large bowl. Add meat and mix well, blending ingredients with a fork. Roll into 1 inch balls. Lay out on a large non-stick baking sheet, which has been greased with one tsp olive oil. Bake for 15 minutes, turning once half-way through, until browned. Place cooked meatballs on paper towels to drain. Set aside.
2. Heat two tsps olive oil in large saucepan, with heavy bottom, on medium heat. Add onion and sweet peppers. Stir and cook for about 5 minutes, until softened.
3. Add the next 8 ingredients to saucepan, along with the cooked meatballs. Bring to a boil. Reduce heat to medium-low. Stir and cover. Simmer for about 10 minutes. Reduce heat to low and continue to simmer, covered, for about 30 minutes, stirring occasionally.
4. Serve in large soup bowls and sprinkle parmesan cheese over top.

Orange Sesame Tofu with Swiss Chard and Lime Rice

I had to post these recipes here, because they are from a great vegan cookbook that my daughter sent to my husband for Christmas, "eat, drink & be vegan" by Dreena Burton. If you have leftovers from the tofu recipe, you can try them in a wrap rolled with fresh veggies. Makes 4-5 servings.

Orange Sesame Tofu
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Ingredients:
2 tsp arrowroot powder (this is a thickening agent and you can use cornstarch instead)
1/2 cup freshly squeezed orange juice
1 tsp orange zest
3 tbsp tamari (this is a type of soy sauce that is wheat free---it was not available at my grocery store, so I just used sodium reduced soy sauce)
2 tbsp pure maple syrup
2 tbsp apple cider vinegar
2 medium cloves garlic, minced
1 tbsp toasted sesame oil (this oil is rich in flavour and absolutely delicious)
1/8 tsp sea salt
1 pkg (12 oz/350 g) extra-firm tofu, sliced 1/2 inch thick squares and patted to remove excess moisture
1/4 cup green onions, thinly sliced (for garnish)
1-2 tbsp sesame seeds (for garnish)

Preheat oven to 400F. In an 8x12 inch baking dish, combine arrowroot or cornstarch with 2 tbsp orange juice and stir until fully dissolved. Add remaining juice & ingredients, except tofu, green onions & sesame seeds, and stir to combine. Add tofu and turn to coat both sides. Cover and marinate in refrigerator for 1 hour or more, or bake it immediately. To bake, cover with foil and bake for 15 minutes. Turn over tofu, gently stir to cover with sauce & bake again, uncovered, for another 6-9 minutes or until sauce is thick and bubbly (sauce will continue to thicken as it cools). Remove from oven and sprinkle with green onions and sesame seeds and serve.

Swiss Chard
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Ingredients:

1 bunch red, green or rainbow swiss chard, rinsed and dried
1 tsp toasted sesame oil
2-3 pinches sea salt
freshly ground black pepper to taste
1/2 tsp tamari
1/2 tsp freshly squeezed lemon juice

Remove thick stem and spine from each chard leaf by folding leaf over and cutting stem and spine out down length of leaf. Stack the leaves; roll them up tightly in a cylinder shape , and julienne. In a large frying pan on medium-low, heat 1 tsp sesame oil. Add chard, season with salt & pepper, and toss to lightly coat. Saute for 4-5 minutes, tossing occasionally, until chard reduces slightly, but is still vibrant green. Do not overcook. Toss in 1/2 to 1 tsp of sesame oil, tamari and lemon juice. Serve immediately.

Lime Rice
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(the recipe is actually for coconut lime basmati rice, but I'm not big on coconut milk and I always have a large supply of brown rice in my cupboard, so I used that--the recipe below is the original from the cookbook)
Ingredients:

1 cup dry brown basmati rice
1 can (13 oz/400 ml) light coconut milk
1/2 cup water
2-2 1/2 tbsp freshly squeezed lime juice
1/4 tsp sea salt
1 1/2 tsp lime zest
lime wedges (for serving)

In a saucepan, combine rice, coconut milk, water, lime juice and salt. Bring to a boil on high heat, stir, then reduce heat to low, cover and cook for 35-45 minutes, until liquid is absorbed and rice is cooked through. Turn off heat, stir in lime zest and let sit for 5 minutes. Serve with lime wedges to squeeze on individual portions.

Moroccan Chicken and Lentils

The "secret" ingredients in this recipe are cumin and dried chili peppers. This is a variation of a recipe from the Eat Clean Diet Cookbook. I served it with a side of roasted vegetables--you can use whatever is on hand, but I chopped up a couple of carrots; one sweet potato, a head of broccoli, and 1/2 an onion; place all vegetables in a roasting pan and toss with a couple of tbsps of olive oil, some chopped garlic, salt & pepper and roast beside the chicken at 400F for about 30 minutes. This recipe makes 4 servings.

Ingredients for lentils:

1 can (19 oz) lentils
2 tbsp olive oil
1 clove chopped garlic
1/2 onion, chopped
1 tsp ground cumin
2 cap fulls red wine vinegar
1 tsp dried red chili peppers
1/4 tsp sea salt
1/2 tsp fresh coarsely ground black pepper

Ingredients for chicken:

4 skinless, boneless chicken breasts
4 tbsps olive oil
salt & pepper to taste
1 tsp chili peppers
2 tsps cumin

1. Combine oil, salt, pepper, chili peppers and cumin in a bowl. Add chicken and marinate, covered in refrigerator for 2-3 hours.
2. Rinse lentils well under cold water in colander. Place in a medium sized bowl. In a small bowl, combine oil, cumin, chili peppers, vinegar, salt & pepper. Pour over the lentils and toss gently. In the meantime, saute onions in olive oil until carmelized, about 5 mintues. Add chopped garlic and saute another 1 minute. Toss onions and garlic into lentil mixture. Cover and keep at room temperature.
3. Place marinated chicken and an oiled roasting pan. Roast in a 400F oven for 30 minutes.
4. Spoon lentils onto a plate; place the chicken on top. Spoon roasted vegetables on the side.

Pasta Tomato Sauce

This pasta sauce can be made meatless if you wish. I made it with extra-lean ground beef (you could use ground turkey or chicken as well). I served it over whole wheat rotini pasta, with a generous sprinkling of freshly grated parmesan cheese. Add a side salad and you've got a healthy, balanced meal. This recipe makes about 5 litres of sauce.


Ingredients:

2 tbsps olive oil
1 lb extra lean ground beef, chicken or turkey (if using)
1 medium onion, finely chopped
2 garlic cloves, crushed and chopped
2 cans (28 oz each) Italian-style plum tomatoes in puree, diced (if using whole canned tomatoes, just pour the contents of the can into a dish and use a pair of scissors to chop them into about 1 inch pieces)
1 cup chicken or vegetable broth
3 heaping tbsps tomato paste
2 tbsps red wine or red wine vinegar
1/2 tsp salt
1/2 tsp coarsely ground black pepper
1 tsp dried chili peppers
1/2 cup fresh basil, chopped

1. In large dutch oven or saucepot, heat oil over medium heat until hot. Add ground meat and break up with a fork. Stir and cook until about almost done and meat is just slightly pink. Add onion and cook until tender and golden, about 5 minutes. Add garlic and cook, stirring, about 1 minute.

2. Add tomatoes with puree, chicken broth, salt, and pepper to meat mixture; heat to boiling over high heat, stirring occasionally. Reduce heat to medium. Add tomato paste and red wine & stir to incorporate; cover and cook five minutes. Add chili peppers & basil; reduce temperature to low and cook, partially covered for one hour, stirring occasionally.

Tiramisu

I made Tiramisu tonight, because I need it for a birthday lunch on the weekend and it is better if it sits in the fridge for a day! It is a very rich, sweet & delicious desert that is a favourite in Italy. Tiramisu means "pick me up." A little goes a long way with this desert, which is loaded with calories!!

Ingredients:

1 cup freshly brewed, very strong espresso coffee
3 tbsps brandy or rum
2 tbsps plus 1/2 cup sugar
24 crisp Italian ladyfingers (soviardi)
1/2 cup milk
1 container (500 grams or 16 to 17 oz) mascarpone cheese
3/4 cup heavy or whipping cream
unsweetened cocoa
rasberries, strawberries or blackberries for garnish

1. In bowl stir espresso, brandy and 2 tbsps of the sugar until sugar has dissolved; cool to room temperature. Dip both sides of 12 of the lady fingers into coffee mixture, one at a time, to soak completely (you only need a few seconds on each side as they soak up the coffee very quickly); arrange in a single layer in a 8 inch square corningware pot or baking dish. Sprinkle about a teaspoon of unsweetened cocoa, evenly, over the ladyfingers.
2. In large bowl, stir milk and remaining 1/2 cup sugar until sugar has dissolved. Beat in mascarpone until blended.
3. In small bowl, with mixer at high speed, beat cream until soft peaks form (chilling the bowl and the beaters first helps this process along). With rubber spatula, gently fold whipped cream into mascarpone mixture until blended. Spread half of the mixture over the ladyfingers in the baking dish. Sprinkle another tsp of cocoa evenly over the cheese mixture.
4. Dip remaining 12 ladyfingers into coffee mixture and arrange on top of mascarpone mixture in baking dish. Sprinkle another tsp of cocoa over the ladyfingers. Spread with remaining mascarpone mixture & sprinkle top liberally with cocoa. Cover and refrigerate at least 4 hours or overnight. To serve, cut into squares and spoon into goblets or desert dishes. Garnish with your choice of berries.

Cranberry Chicken Curry with Roasted Vegetables

This is a variation of a recipe found in a great cookbook that I bought recently, called "The Eat Clean Diet Cookbook". You can find more information on this book & the author, Tosca Reno, at www.eatcleandiet.com or www.toscareno.com -- No, I am not on a diet, but this book is more about a lifestyle, rather than depriving yourself of healthy, wholesome food. The original recipe called for skinless, boneless chicken breasts, but I used chicken thighs with the bone in and skin on---I just browned the chicken first, removed the skin and then put it in the marinade. I found the chicken thighs were juicier ( I tried the skinless breast version but did not like it). The original recipe called for dried apricots, but I used dried cranberries--only because that was what I had on hand and I knew they would make a great alternative. Also, instead of "garam masala", which is a blend of dry roasted spices often used in Pakistani/Indian cuisine, I used a combination of cumin and hot dried chili peppers. This recipe is for 3 servings but can easily be doubled.

Ingredients for cranberry chicken curry:

6 chicken thighs, bone in and skin on
1tsp cumin
1 tsp dried chili peppers
1, one inch piece fresh ginger root, grated
2 garlic cloves, crushed and chopped
1/4 cup orange juice
1/4 cup fresh lemon or lime juice
1/2 cup dried cranberries (or apricots--if using apricots, chop them into thirds)
1/3 cup low fat, low sodium chicken broth
2 tbsp olive oil
1 sweet onion, finely sliced
6 tbsps medium salsa
sea salt and fresh ground pepper to taste

Ingredients for roasted vegetables:

2 tbsp olive oil
1 garlic clove, crushed and chopped
sea salt and fresh ground pepper to taste
2 large carrots, peeled and chopped into one inch pieces
1 sweet potato (yam), sliced into one inch rings and then quartered
1 large red sweet pepper, thinly sliced
1 bunch of broccoli, flowerets cut off & stalks peeled and sliced
1/2 red onion, cut into large chunks

Preparation for chicken:

1. In a large skillet, brown chicken well over medium heat, turning once. Remove skin & discard. Dispose of pan drippings.
2. Prepare marinade of chili peppers, cumin, ginger root, garlic, orange juice and lemon or lime juice. Place chicken in marinade, cover and refrigerate for about 2 hours.
3. In a separate bowl, cover dried cranberries (or apricots) with water & soak for 2 hours. Drain.
4. Preheat oven to 350F. Coat a shallow casserole dish with olive oil. Layer onions and cranberries (0r apricots) on the bottom. Remove chicken from marinade and place, bone side down, over onions and cranberries. Pour marinade and chicken stock over top of the chicken. Spoon one tbsp of salsa over each piece of chicken. Season with sea salt and pepper. Cover and bake for 45 minutes. Remove cover and bake for a further 15 minutes.

Preparation for roasted vegetables:

1. In a medium sized shallow roasting pan, drizzle olive oil across the bottom. Add garlic and vegetables, including onions. Do NOT cover. Place in the same 350F oven with the chicken and roast for one hour, tossing gently once after 30 minutes.