Spicy Carrot Corn Bread

This is a delicious healthy bread with a little bite, thanks to the dried hot chili peppers! You can make it with or without the cranberries. If you do not use the cranberries, add an extra 1/2 cup of quick oats as a dry ingredient. Also, depending on your heat tolerance, you can adjust the amount of chili peppers.

Ingredients:

1 lb small sweet organic carrots, peeled and finely grated
1 cup whole wheat flour
1/4 cup quick oats (see note above)
1 1/4 cup cornmeal
1/3 tsp sea salt
1/4 cup ground organic flax seed
1 1/2 tsps baking powder
2 tsps dried red hot chili peppers (or to taste)
3 egg whites
1 egg yolk
2 tbsps sunflower oil
1/2 cup organic honey
3/4 cup skim milk or low fat soy or almond milk
1/2 cup dried cranberries (see note above)

Directions:

1. Preheat oven to 375F. Lightly oil a 5 x 9 inch loaf pan.
2. In a medium bowl, mix together dry ingredients: flour, cornmeal, oats, salt, flax, baking powder and chili peppers.
3. In a separate mixing bowl, beat egg whites until stiff.
4. In a separate bowl, mix together egg yolk, oil, honey and milk. Add to dry ingredients and mix until just combined. Fold in beaten egg whites. Add cranberries (if using) and cooked carrots. Mix until just combined.
5. Pour batter into loaf pan. Bake for about 65 minutes, or until toothpick inserted in centre comes out clean. Tent with foil during last 20 minutes of cooking time to avoid over-browning.

Chicken Parmesan

This is a traditional Italian recipe. You can make the sauce from my earlier recipe for Pasta Tomato Sauce from 29 April 2009. This recipe is enough food for four people if you are using large chicken breast. The recipe can easily be doubled. I served this with roasted sweet orange bell peppers & carrots and roasted asparagus.

Ingredients:

2 large skinless, boneless chicken breasts, butterflied and pounded down to about a 1/2 inch thickness & then sprinkled on both sides with salt, fresh ground pepper and 1/2 tsp of garlic powder & brushed with 1 tsp olive oil

1 egg
1/4 cup milk
1/2 cup fine bread crumbs, seasoned with a little salt, pepper, garlic powder, dried basil and oregano, 1 tsp dried red hot chili peppers
2 tbsps olive oil
1/2 a ball of skim milk mozarella cheese, sliced thinly into about 8 slices
2 cups pasta sauce
4 tbsps freshly grated parmesan or romano cheese

Directions:

1. After pounding and seasoning the chicken, cover and refrigerate for at least 2 hours.
2. Preheat oven to 350F. Whisk together egg and milk in a wide bowl. Spread bread crumb mixture out onto a dinner plate. Heat olive oil over medium high heat in a large skillet.
3. Dip chicken first in egg mixture and then in bread crumbs. Brown the chicken in oil for about 4 minutes each side. Place in a lightly oiled baking dish. Place 4 strips of the mozarella on each chicken breast. Pour the 2 cups of pasta sauce over the chicken. Sprinkle each breast with 2 tbsps parmesan cheese.
4. Bake, uncovered in preheated oven for about 45 minutes. Spoon some extra sauce over the chicken when serving, if desired.

To make the roasted peppers and carrots: peel and chop three medium carrots & one small onion. Slice a large orange or red bell pepper into large chunks. Toss with a tsp of olive oil, some salt, pepper and garlic. Roast, uncovered, in a small roasting pan at the same time that the chicken is cooking.

To roast the asparagus: wash asparagus; snap the woody bottoms off; lay out on a cookie sheet. Sprinkle with a little olive oil, salt, pepper and garlic. Grate the peel of 1/2 a lime over top & squeeze the juice of 1/2 a lime over the asparagus. Toss gently with hands. Roast in the oven, on top oven rack, during the last 10 to 15 minutes while the chicken is cooking. Cooking time for the asparagus will depend on the thickness of the stalks.

Cranberry Apple Crumble

This is a heart-healthy recipe and a variation on the apple cranberry crisp that I made earlier in the year. It includes dates and walnuts. You don't need any added sugar with this recipe as the dried fruit is sweet enough on its' own. The oats are great for lowering cholesterol. Serve on its' own or with a dollop of plain low-fat yoghurt.

Ingredients:

4 small organic apples of your choice, unpeeled & sliced
juice of 1 lemon
2 tsps cinnamon
1 cup dried cranberries (use what you like or what you have on hand here)
1/4 cup whole wheat flour
1/4 cup rolled oats
4 tbsps sunflower oil
1/4 cup dried pitted dates, chopped
1/4 cup chopped walnuts

Directions:

1. Preheat oven to 400F. Prepare baking dish by rubbing lightly with oil.
2. Core and slice the unpeeled apples and sprinkle with the juice of one lemon. Place in a medium saucepan with the cranberries. Cover and heat over medium-high. Lower to medium-low heat and cook for about 5 minutes, covered.
3. Pour the cooked fruit into the prepared baking dish and sprinkle with 1 tsp of the cinnamon. Toss lightly.
4. In a small bowl, mix the flour, oats and the other 1 tsp of cinnamon. Drizzle the sunflower oil over the mixture and stir with a fork until crumbly. Stir in chopped dates and walnuts. Sprinkle crumbly mixture over fruit. Bake in preheated oven for about 25 minutes.

Stewed Cod with Tomatoes and Potatoes

My husband suddenly recalled a recipe that his (Italian) mom used to make, so I decided to try it out and it was a hit! You can also add black olives to this for a different flavour. Serve this with a ciabatta baguette, or other italian style bread of your choice---it is great for soaking up the juices! This recipe makes four servings.

Ingredients:

2 lb fresh cod
4 tbsps olive oil
1 medium onion, peeled and chopped
4 medium potatoes, unpeeled, cut in 1/2 lengthwise and very thinly sliced
16 oz stewed chopped roma tomatoes, with juice (use italian style roma tomatoes imported from italy, if possible, as they have a much richer flavour than the regular canned tomatoes)
salt & pepper to taste
2 tsp garlic powder
2 tsps dried red hot chili peppers (or to taste)
1/2 cup grated parmesan cheese


Directions:


1. Heat olive oil in a large skillet over medium high heat; cook the onions until golden brown. Add the cod and brown lightly on both sides. Remove from heat. Cut cod into large chunks.
2. In a large heavy-bottomed sauce pot with a tight fitting lid, combine all ingredients, except cheese. Heat to a boil; stir and immediately reduce to low. Cover and cook for about 45 minutes, stirring gently a few times. If sauce gets too thick, add one cup of water. Once potatoes are tender the dish is done. Ladle into individual bowls & sprinkle a couple of teaspoons of parmesan cheese over top of each serving.
Serve with sliced ciabatta baguette to soak up the juices.

Quinoa Tabbouleh

Tabbouleh is usually made using bulgar, but this recipe uses the grain quinoa, which is a grain that is very high in fibre and iron, low in fat, as well as being a complete protein. This is a vegan recipe. It serves four as a side dish.

Ingredients:

1/2 cup quinoa (rinsed well and drained)
1 cup water
1/4 tsp sea salt
1 tomato, chopped
1 small english cucumber, unpeeled and chopped
1 tbsp lime juice
1 tbsp lemon juice
1 tsp olive oil
1/2 tsp garlic powder
1/2 tsp freshly ground black pepper
1/4 cup fresh chives, finely chopped
1/4 cup fresh parsley, finely chopped
1/4 cup fresh basil, finely chopped

Directions:

1. Combine quinoa with water and salt in a pot and bring to a boil. Reduce heat to low and let simmer, covered, for 15 minutes. Remove from heat and let sit for 5 minutes. Fluff with a fork. Allow to cool somewhat.
2. Put all ingredients in a large serving bowl and toss with two forks. Serve at room temperature as a side dish.

Orange Kiwi Smoothie

Today was so warm and sunny, I'm pretty sure we broke a temperature record for the 5th of April! This is a refreshing, very healthy drink on a hot day! It can be your breakfast on the go or something to sip slowly on the patio. This recipe makes 2 smoothies.

Ingredients:

1 mineola orange, peeled
1 kiwi, peeled
1 tsp protein powder, chocolate, vanilla or plain
1 cup non-fat plain pro-biotic yoghurt
1 tsp sunflower or canola oil
2 tsps lime juice
6 ice cubes

Directions:

Place all ingredients in a blender & puree. Serve in a tall glass with a straw as some of the ice cubes will still be a good size. Delicious!

Heart Healthy Apple-Cranberry Crisp

This is a wonderfully healthy dessert that I served last night with low fat plain yoghurt and strawberries on the side. You can serve it with ice cream or frozen yoghurt if you prefer. It is best served warm. This recipe is enough to fill a 8' x 10' baking dish. It can be kept covered in the fridge for a few days and warmed again before serving.

Ingredients:

1/2 cup quick cooking rolled oats
4 tbsps brown sugar
1 heaping tablespoon whole wheat flour
4 tsps sunflower oil
6 or 7 large apples (your choice), peeled, cored and sliced thinly
1 cup dried cranberries
1 tbsp lemon or lime juice
1 tsp cinnamon
1/8 tsp nutmeg

Directions:

1. Preheat oven to 375F. Lightly oil an 8' x 10' glass baking dish.
2. In a small bowl, combine the oats, 2 tbsps brown sugar & the flour. Drizzle the four tsps sunflower oil over the mixture and then mix together with a fork until mixture is crumbly.
3. In a large bowl, combine the apples, cranberries, remaining 2 tbsps brown sugar, the lemon or lime juice, cinnamon & nutmeg. Toss well to combine.
4. Spoon apple mixture into the baking dish. Sprinkle with the oat mixture. Bake until the filling is bubbly and the topping is golden brown--about 35 to 40 minutes.