Pan-Fried Tilapia and Herbed Yogurt

This is a delicious and easy way to serve Tilapia, which requires very little cooking time and is delicious!

 

Ingredients

• 1/2 cup low fat probiotic yogurt
• 1/4 cup (60 mL) chopped fresh cilantro
• 2 green onions, finely chopped
• 2 tsp (10 mL) grated lime zest
• 2 tsp (10 mL) lime juice
• 2 pieces (each 4 oz/115 g) tilapia fillets
• 1/4 tsp (2 mL) salt
• 1/4 tsp (2 mL) pepper
• 1/4 cup (125 mL) all-purpose flour
• 1 tbsp (30 mL) extra-virgin olive oil

Preparation

In small bowl, mix together yogurt, cilanttro, green onions, lime zest and lime juice. Set aside.

Sprinkle both sides of fish with salt and pepper; coat in flour. In large skillet, heat oil over medium heat; fry fish, turning once, until golden and fish flakes easily when tested, 4 to 5 minutes. Serve with yogurt sauce.

Pineapple Salsa

This is a tasty salsa that you can use over fish or chicken to give it a nice zing! 


Ingredients:

• 1 can Dole pineapple rings, cubed
• 1 green onion, thinly sliced
• 1/4 cup diced red onion
• juice and zest of one lime 
• 1/2 tsp dried red hot chili peppers, or to taste (optional) 
•  Directions:
• Stir all ingredients together in a bowl and allow flavours to blend for about ten minutes
• serve over cooked fish or chicken

Stuffed Crimini Mushrooms

Ingredients:

36 mushrooms (crimini, stems removed)

12 cup olive oil

2 12 cups yellow onion (chopped)

13 cup shallot (minced)

6 cloves minced garlic

3 tbsps italian flat leaf parsley (chopped)

34 cup chopped fresh chives

3 ozs lemon juice

2 cups bread crumbs (fresh)

5 ozs gruyere cheese (shredded) 

	-Bring a large pot of water to a boil. Add mushrooms, and cook for about 3 minutes. Drain, and set aside to cool.
	-Heat olive oil in a large skillet over medium heat. Add the onion, shallot, garlic, parsley, and chives. Cover, and let the vegetables sweat for a few minutes to release the aromas. Remove from heat, and stir in the breadcrumbs and lemon juice.
	-Preheat the oven's broiler. Scoop out the mushroom caps, and fill with the bread crumb mixture. -Place on a baking sheet. Top with shredded cheese.
	-Broil for 3 to 5 minutes, until cheese is melted. Serve hot.

Balsamic Roasted Vegetables

Grilled and lightly dressed vegetables are delicious served warm or at room temperature. Red or yellow peppers (or a combination) add colour. Leftovers can be used in sandwiches the next day.

Ingredients

4 sweet bell peppers/red and yellow
2 medium zucchini
1 small red onion
Balsamic Dressing:
1/3 cup olive_oil
3 tbsp balsamic_vinegar
1 tsp minced fresh rosemary
1/2 tsp each salt and freshly ground black pepper

Preparation

Core and seed sweet peppers; cut into 1-inch (2.5 cm) widths and place in large bowl. Cut zucchini lengthwise into 1/4-inch thick strips; add to bowl.

Cut onion into 1/2-inch thick rings; set aside on plate.

Balsamic Dressing: In bowl, whisk together oil, vinegar, rosemary, salt and pepper. Toss half with vegetables, brushing over onions; let stand for 10 minutes.

Place vegetables on greased grill, or on grill pan on stove-top, over medium-high heat; cover and grill, turning once, until tender and lightly charred, 10 to 15 minutes. Remove to platter, drizzle with remaining dressing.
 

Grilled Greek Flatbread

Brush Greek Flatbread with olive oil (both sides) and then top with:

sundried tomatoes
Kalamata olives
Feta Cheese
dried oregano
roasted red peppers (from a jar)

Place in a grill pan on stove top at medium heat or on a pizza pan in the oven, preheated at 450F. Cook until cheese is melted and all ingredients are heated through, about 10 minutes. Don't overcook!

Raw Food Kalamata Sauce for Zucchini "Pasta"

Here is a different variety of sauce to use on Zucchini Pasta (made in the spiral slicer). Serves 4.


Ingredients:

3 cloves minced garlic
2 sundried tomatoes
1 sweet red bell pepper, cut into large chunks
6 tomatoes, quartered
1 cup kalamata olives, pitted
juice and zest  of 1 lime
1/2 cup fresh basil
2 tbsp olive oil
salt & freshly ground black pepper to taste
pinch of dried red hot chili peppers or hot sauce (optional)
1/2 tsp each of dried parsley, thyme & oregano


Place all ingredients in a food processor and process for a couple of minutes until well combined. Cover for at least one hour to allow flavours to blend. Toss over spiraled zucchini right before serving. Sprinkle with grated parmesan cheese.

Raw Food Marinara Sauce for Zucchini "Pasta"

We had my birthday lunch at a wonderful raw food restaurant in our area! They use a "spiral slicer": http://www.therawfoodworld.com/index.php?main_page=index&cPath=316_328 to make the zucchini "pasta". You can use other vegetables to get the same result (large carrots are a good option). To make the Marinara Sauce, put all ingredients in a food processor and process for a couple of minutes until well combined. It is a good idea to do this about an hour before you want to eat, so that the flavours have time to blend nicely. Put the zucchini through the spiral slicer at the last minute to maintain freshness. Be very careful with the blades on these slicers as they are extremely sharp!


Ingredients for sauce (serves 4):

-4 medium ripe tomatoes, quartered
-1 large red bell pepper, cut into large chunks
-4 sundried tomatoes packed in oil
-3 garlic cloves, minced (or 1 tsp garlic powder)
-6 or more large fresh basil leaves
-1/4 cup fresh oregano
-salt and freshly ground black pepper to taste
-pinch of dried, red hot chili peppers or hot  sauce (optional)
-2 tbsp olive oil


After processing in food processor of a couple of minutes, cover and store in air tight container for one hour before tossing with zucchini. Serve with freshly grated parmesan cheese.