Cod Fish & Potato Cakes

This is a great way to eat cod, so that you don't taste that overwhelming "fish" flavour! Serve it with some sauteed vegetables and a dollop of low fat plain yogurt---delicious! Make sure that you refrigerate the mashed mixture for at least 30 minutes, before proceeding with the flour dusting and shaping---this makes for a much cleaner job and ensures that the cakes will hold together once in the frying pan. This recipe serves 8.

Ingredients:

4 large potatoes, peeled and quartered
2 pounds cod fillets, cubed
2 tbsp butter
2 tbsp finely chopped onion
2 tbsp dried, chopped parsley
2 eggs, lightly beaten
2tbsp or more olive oil for frying
4 to 6 tbsp white flour
1 tsp salt and 1 tsp freshly ground black pepper (divided)
2 tbsp garlic powder (divided)

Directions:

1. Place peeled potatoes in a large pot of water. Bring to a boil and cook until potatoes are almost tender. Add cod and cook until potatoes and cod are both soft. Drain well and transfer the mixture to a large mixing bowl. 

2.  Mix in the butter, onion, parsley, lightly beaten eggs, 1/2 tsp salt, 1/2 tsp pepper and 1 tbsp garlic powder. Mash the mixture together using a potato masher. Store in the refrigerator for at least 30 minutes to allow it to cool completely. 

3. In the meantime, in a small bowl, mix the flour with the remaining salt, pepper and garlic. Remove the cod/potato mixture from the fridge. Using an ice cream scoop, scoop out the cod mixture and form into a paddy, dredging both sides in the flour mixture. Lay them out on a plate as you work. 

4. Heat a large, non-stick skillet over medium-high heat, heating the 2 tbsp of oil. Carefully lay the cod cakes out in the hot oil using a spatula. Once golden brown on one side, flip only once and cook until golden brown on the other side. Remove to paper towels and drain off excess oil before serving. As you cook them, add more oil as needed. Serve with a dollop of low fat plain yogurt.



 

Middle Eastern Stuffed Peppers

This is a tasty version of stuffed peppers. It is the cinnamon and cumin that give it the special flavour! I used low fat ground turkey, instead of the usual beef. Since the green olives are already salty, I do not add any extra salt to this recipe. This recipe serves four. Enjoy:)

Ingredients:

4 medium sweet bell peppers (any color)
1/2 pound lean ground turkey
1/2 cup dried cranberries
1 8 ounce can tomato sauce
1/4 cup sliced stuffed green olives
1/2 teaspoon chopped garlic
1 teaspoon cinnamon
1 teaspoons ground cumin
1 cup precooked brown rice

Directions:

1. Preheat oven to 400°F.
2. Cut the tops off peppers, removing seeds and white membranes. Place in a baking pan.
3. In a nonstick skillet, cook turkey, garlic, cinnamon, and cumin on medium heat until turkey is cooked (3 to 4 minutes). Add cranberries and tomato sauce and cook until mixture is hot (about 3 more minutes).
4. Remove skillet from heat and mix in rice and sliced olives. Place equal amounts of the mixture into each pepper and replace tops. Cover pan tightly with foil.
5.Bake until peppers are soft (about 25 minutes). 

Avocado Pound Cake

This is a delicious way to use avocado. It is used in place of butter (although there is a 1/4 cup of a mixture of olive and sesame oil). Use your favourite spread on a slice or just eat is as is, with a cup of tea or coffee. A quick and easy recipe for a Sunday afternoon!

Ingredients:

• 3/4 cup all purpose flour
• 1/2 cup whole wheat flour
• 1/4 cup cornflour/cornmeal
• 4 teaspoons baking powder
• 1/3 cup ground walnuts (just a little less than 1/2 cup walnuts into food processor and grind)
• 1 teaspoon salt
• 1/4 cup light olive oil, topped up with a touch of sesame oil for added flavour
• 1/2 cup brown sugar
• 2 eggs
• 1 teaspoon vanilla
• 1 large ripe avocado
• 1/2 cup milk 

Directions:
 1. Preheat oven to 340F. Line 9 x 4 inch loaf pan with parchment paper, or lightly oil.
 2. Process walnuts in small tray of food process & set aside.
2. Add oils, sugar, eggs, vanilla, avocado and milk to large tray of food processor and process until smooth.
3. In a medium bowl combine flours, cornmeal, baking powder, ground walnuts & salt. Stir well.
4. Using a spatula, stir wet ingredients into dry. Pour into loaf pan and bake for approximately 55 to 60 minutes. Allow to cool and then remove to plate by placing plate over the loaf pan and then inverting. Peel away the parchment paper. Slice and serve with butter or your favourite spread.

Mexican Black Bean and Butternut Squash Stew

This is a great stew for a cold, rainy day like we are having today! It is high in fiber, low in fat, and the beans are a great source of iron and protein. Serve it with some tortilla chips or crusty bread and grated cheese if you want. If you use vegetable broth instead of the chicken broth and use mock cheese, this is a great vegan alternative. This recipe serves four people and can easily be doubled.

Ingredients:

2 tbsp olive oil
1/2 a Vidalia onion, finely chopped 
1 medium sized orange or yellow sweet bell pepper, seeded and chopped
1/2 of a small butternut squash, peeled and chopped into bite sized pieces
1 large carrot, peeled and cut into bite sized pieces
2 cloves garlic, peeled and finely chopped
1 cup hot salsa
1 tbsp very hot pepper sauce (optional)
4 large fresh basil leaves, torn into small pieces
2 tbsp dried parsley
1/2 tsp cumin powder
1 can (28 oz) diced tomatoes
1 cup low sodium, low fat chicken or vegetable broth
1 cup water
1 can (16 oz) black beans
1/2 cup of fresh, frozen or canned corn
salt and freshly ground pepper to taste


Directions:

1. In a medium sized, heavy bottomed sauce pan, heat olive oil over medium heat. Add onion and peppers and saute and soft, about 5 minutes. Add in butternut squash, carrot and garlic and basil & saute for another 2 minutes.

2. Stir in salsa, hot sauce, parsley, cumin, tomatoes, broth and water. Cook over medium low, stirring occasionally, until vegetables are soft, about 30 minutes. Add in the corn and beans, season with salt and pepper to taste, stir and cook for another few minutes. Ladle into soup bowls and grate cheese over top if using. Serve with tortilla chips or crusty bread.

Pan Fried Cod with olive and pepper sauce

This is a great way to cook cod fish, so that you don't know that you are eating cod fish! Very flavourful, with a little zing from the spices and lime. I served this with sauteed onions, mushrooms and spinach. This recipe serves 2 but can easily be doubled.

Ingredients:

2 boneless cod fillets, fresh or thawed
1 tbsp olive oil
1/4 cup of green olives, chopped
1/4 cup of roasted red peppers (from a jar), chopped
1 tbsp picante hot sauce 
freshly ground black pepper to taste

1 tsp lime zest and juice of 1/2 a lime

1/2 cup low fat, low sodium chicken stock
1 tbsp chopped parsley

Directions:

In a large non-stick frying pan heat olive oil over medium-high heat, then gently sear fish on both sides, about 1 minute per side. Remove fish from pan and set aside.

2. Add green olives, roasted red peppers, lime zest, hot sauce and stock. Bring to a gentle simmer and return fish to pan, cover and cook on medium-low heat for 8-10 minutes.

3. Remove fish and keep warm. Turn heat to high and reduce sauce by half, about 2 minutes.

4. Remove from heat, stir in ground pepper, parsley and lime juice and generously spoon sauce over fish.

Chicken Fennel Carrot White Bean Soup

This is a great, tasty soup for a cool autumn dinner. Soak up the juices with a crusty artisan bread. Delicious and so easy! Just toss everything in one pot, cover and cook on low for 7 hours. To speed up the cooking time, you can increase the heat to medium low and cook for about 5 hours.

Ingredients:

6 boneless, skinless chicken thighs (they stay juicier than breasts in this type of recipe)
4 cups low sodium, low fat chicken broth
4 cups water
4 carrots, chopped
1 large fennel bulb, chopped (including the fronds)
1 large onion, chopped
1 large garlic clove, peeled and flattened (just bang it under a wide knife to let the flavours out as the soup cooks---remember to remove it before serving the soup)
1 small jar fire roasted red peppers, including liquid (that is where a lot of the flavour is)
1 can (28 oz) white kidney beans, drained and rinsed
salt and freshly ground black pepper to taste

Directions:

1. In a large dutch oven with a heavy lid, combine all ingredients, except the jar of peppers and beans. Heat on medium until just beginning to boil. Reduce heat to low and cook for about 7 hours, until chicken is cooked through and vegetables are tender.
2. Remove chicken from pot about 20 minutes before serving (take the garlic clove out at this point as well and discard it). Chop the chicken into bite sized pieces and return to pot, along with the beans and jar of peppers. Cook on low, covered, for another 10 minutes, stirring once or twice. Serve with the bread.

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.