Broccoli Soup

I'm on a soup kick this week! It is easy to pack it full of veggies; puree it in the food processor and then take it with you in a thermos, so you are getting a full dose of healthy veggies on the run. I add some cooked quinoa (pronounced keenwa) which is a full protein grain. My friend Anne gave me that idea:) This gives you a complete meal in a cup!

Ingredients:

1-1/4 cups chopped carrots (about 2 medium)

3/4 cup chopped onions (about 1 medium)

1/2 cup chopped celery (about 2 stalks)

2 Tbsp. olive oil

2 cups 25%-less-sodium chicken or veggie broth

2 cups water

4-1/2 cups broccoli florets (about 2 small bunches)

2 cups milk (optional): if not using, add 2 cups water or broth to make up the liquid

1/4 cup grated Parmesan Cheese (optional)

Directions:

COOK and stir carrots, onions and celery in hot oil in large saucepan on medium-high heat 3 min. Add broth and water; stir. Bring to boil.

STIR in broccoli. Reduce heat to medium-low; simmer 10 to 15 min. or until vegetables are tender, stirring frequently.

ADD soup, in batches, to blender or food processor; cover. Blend until pureed. Return soup puree to saucepan. Add milk (if using) & cook until heated through, stirring occasionally.

Serve with grated Parmesan cheese to sprinkle over top.

Swiss Chard Recipe

Swiss Chard is a wonderful vegetable that is rich in vitamins and minerals. To make it tasty you just need a little olive oil, garlic and seasoning. This is a quick recipe & the result is a delicious side dish for salmon or chicken. The healthy fat in olive oil actually helps your body to absorb the vitamins from the vegetables.

Ingredients:

• 1 large bunch of fresh Swiss chard
• 1 clove garlic, chopped
  
• 2 Tbsp olive oil
• 2 Tbsp water
• 1 tsp dried red hot chili peppers
• salt & freshly ground black pepper to taste
  

Directions:

1. Rinse out the Swiss chard leaves thoroughly. Remove the toughest third of the stalk, discard.

2. Roll & roughly chop the leaves into inch-wide strips.

3. Heat olive oil in a skillet on a medium heat setting, add garlic and the crushed red pepper. Sauté for about a minute.

4. Add the chopped Swiss chard leaves. Cover. Check after about 5 minutes. If it looks dry, add a couple tablespoons of water. Toss the leaves over in the pan, so that what was on the bottom, is now on the top. Cover again & cook for another 5 minutes. Add salt & pepper to taste. Serve immediately.

Parsnip and Lemon Zest Soup

Parsnip & Lemon Soup

1 tbsp (15 mL) olive oil

1/2 cup (125 mL) diced Vidalia onion

2 cloves garlic, minced

2 cups (500 mL) diced parsnips (about 1 lb/450 g)

4 cups (1L) chicken stock, vegetable stock or water

1 tbsp (15 mL) finely grated lemon zest (from about 2 lemons)

1/4 tsp (4 mL)salt & freshly ground black pepper

In large saucepan over medium heat, heat olive oil. Add onions. Cook, stirring, 2 minutes to soften. Add garlic and cook another minute. Add parsnips and stock or water. Raise heat to high; bring to boil. Stir in zest. Reduce heat to medium. Simmer 15 minutes or until parsnips are tender. Remove from heat; cool slightly.

In blender or food processor, purée soup, in batches if needed. Season with salt & pepper. Makes about 4 cups (1L) for 4 servings.

Leftover Turkey Jalapeno Panini

Tired of turkey leftovers but still have a lot in the fridge? Make these paninis for a flavour that is not at all like Christmas! The jalepeno peppers really spice things up nicely and the cheese takes away the dryness of the turkey leftovers. If you don't have a panini press (I don't), just use a grill pan and sit a cast iron fry pan on top of the sandwiches as your "panini grill". This recipe makes four servings.

INGREDIENTS:

8 slices bread (your choice: I like multigrain; my husband prefers the Italian ciabatta)
4 slices Monterey Jack or Mozarella cheese
Sliced jalapeno peppers (the amount of jalapeno you use depends on the amount of "heat" you enjoy:)
Leftover roast turkey, sliced

Dijon mustard

Olive oil for grill

DIRECTIONS:

Preheat the grill pan to medium-high heat with about 2 tsps of olive oil.

For each sandwich: On one bread slice, layer on a slice of cheese, jalapeños & leftover turkey. Spread a thin layer of mustard on another slice of bread, and place it mustard-side down to close the sandwich.

Grill about 2 1/2 to 3 minutes each side, until the cheese is melted and the bread is toasted. Cut in half, serve immediately.

Sweet Potato Muffins

We had quite a few baked sweet potatoes left over from Christmas dinner, so I made these muffins and they were delicious!

Ingredients:

1 and 1/2 cups whole-wheat flour
1 cup quick oats (ideal for baking)
1/2 cup brown sugar
2 level teaspoons baking powder
1 tsp cinnamon
pinch of nutmeg
1/4 tsp baking soda
1/3 cup olive or canola oil
1 cup mashed cooked sweet potato
1 egg, beaten
1/2 cup low fat probiotic yogurt
1/2 cup chopped walnuts (optional)

Directions:

1) Heat oven to 375° F. Lightly oil a 12 cup muffin pan.

2) In a medium bowl, combine all dry ingredients.

3) In a separate medium bowl, whisk together wet ingredients (including mashed sweet potatoes).

4) Gradually add dry ingredients to wet and stir just until combined with each addition. If the mixture is overly dry, stir in a little more yogurt at this point.

5) Use an ice cream scoop to transfer batter to muffin pan.

6) Bake for 20 to 25 minutes. Allow to cool on wire rack and then remove from pan to a plate.

Spiced Almonds

This is a great little snack recipe that I am using at Christmas. It adds a salty snack to all of those sweet ones we usually eat around this time of year. I am having a fairly large group for Christmas dinner and they will need something to munch on until the turkey is done, so I'll put these out with some cookies and whatnot.

This recipe makes about 8 servings of 1/4 cup each.

Ingredients

• 2 cups whole unsalted almonds
• 1 teaspoon ground cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon salt
• 2 teaspoons olive oil
• 1/4 teaspoon hot pepper sauce

• Directions

• Toast the almonds in a dry skillet over a medium heat, stirring frequently, until fragrant, about 3 minutes. Transfer the almonds to a bowl.

  In a small bowl, stir together the cumin, garlic, cayenne pepper and salt.
• Heat the oil in the skillet over medium heat. Stir the spices into the oil and cook, stirring until warm, about 30 seconds. Add the almonds and cook, stirring frequently, until the nuts are warm and the spices are evenly distributed.
  
• Add the hot pepper sauce and stir to distribute. Remove the almonds from the pan and allow them to cool before serving.

Roasted Vegetables and Goat Cheese Paninis

ROASTED VEGETABLES AND GOAT CHEESE PANINIS

The slight sweetness of the roasted vegetables with an aromatic pesto pairs well with a robust goat cheese for this classic Italian sandwich.

Ingredients:

4 large pieces roasted red pepper

8 pieces roasted zucchini

1/4 cup (125 ml) roasted onions

1 cup (250 mlL) crumbled goat cheese

8 slices multigrain bread

2 Tbsp. (30 ml) olive oil

Directions:

Preheat oven to 450F.

To roast the vegetables, slice them into large chunks and lay out the peppers and onions in a roasting pan.Drizzle with a little olive oil & garlic powder. Cook, uncovered for about 20 minutes. Put the zucchini in for the last 10 minutes & toss with the peppers and onions to coat with the oil, as it cooks quite quickly. You can make a batch of these ahead of time & use them warm in the sandwiches.

Crumble the cheese onto each slice of bread. Divide peppers, zucchini and onions over 4 of the slices of bread.

Brush sandwiches with a little olive oil and grill in pan or in a panini press until golden and cheese is melted.

Makes 4 sandwiches.

TIP: You could substitute an equal amount of any of the many varieties of Ontario goat cheese (i.e. Brie, mozzarella, chevre, gouda)