Caprese Salad with Tomato or Beet

We have this salad a few times a week! In the summer we use fresh tomatoes and in the fall and winter we use roasted beets. Try it with the Buffalo mozzarella cheese, which is a softer, creamier mozzarella. Also, fresh basil and extra-virgin olive oil make all the difference. Delicious! This recipe makes 4 appetizer size salads.

Ingredients:

-2 large ripe (but firm) tomatoes or 2 large, roasted red beets at room temperature (you can roast the beets by putting them in a roasting pan, drizzling a little olive oil over them and covering them with foil---roast in a 450F oven for about an hour, or until a knife can easily be inserted in the middle---I make a batch and keep them covered in the fridge as they last about a week). Have some fresh bread of your liking to sop up the oil and vinegar at the end:) best part!
-8 large fresh basil leaves
-8 thinly sliced pieces of Buffalo mozzarella (about 2 inches by 2 inches by 1/4 inch thick)
-4 tbsp extra-virgin olive oil
-4 tbsp good quality balsamic vinegar
-freshly ground black pepper to taste
-salt to taste, if using (I don't use the salt and it really is not needed as the flavours are already fabulous)

Directions:

1. Slice the tomatoes or beets to even thickness to make 8 slices & plate 4 of them on 4 small salad plates. Top each with one slice of the cheese and one basil leaf. Pepper to taste. Drizzle each with 1/2 tbsp olive oil and 1/2 tbsp balsamic vinegar. Repeat the layers again and voila! 
Sop up the oil and vinegar that is left on the plate with some fresh bread. 
 


 

Herb Roasted Chicken with Potatoes and Peas

This is a delicious, savoury chicken dish to warm you up on a cold winter day. You do not need to add salt to this dish as the herbs and spices give it a wonderful flavour and keep the sodium content low. This recipe serves 4 but can easily be doubled. Enjoy!

Ingredients

8 Fingerling potatoes, washed but not peeled

3 tbsp olive oil

1 tsp freshly ground black pepper

1 tbsp garlic powder

1 tbsp picante hot sauce (low sodium)

1 tbsp dried oregano, basil and parsley

4 skinless, boneless chicken breasts, pounded to about 1 inch thickness

1 cup frozen peas

2 tbsp fresh lemon juice, plus lemon wedges for serving

Directions

1. Heat oven to 450° F with a rack in the highest position. On a rimmed baking sheet, toss the potatoes with the oil and pepper. Season the chicken with herbs and spices and pepper and brush with oil.
2. Nestle the chicken in the potatoes and roast, tossing the potatoes once, until the potatoes are tender and the chicken is cooked through, 25 to 30 minutes.
3. Add the peas to the chicken and potatoes and continue to roast until warmed through, 2 to 3 minutes. Drizzle with the lemon juice and serve with the lemon wedges.

Chickpea Vegetable Soup

This is a delicious, hearty, vegan soup (if you use the brewer's yeast instead of grated parmesan cheese). The chickpeas really give it the heartiness and it is such a great soup for a cold winter meal. The combination of chickpeas and green beans make it a complete protein meal and the other vegetables balance everything out. It is also low in sodium. Grab some of your favourite crusty bread to sop up the juices. Enjoy!

Ingredients:

-one tbsp olive oil
-2 medium carrots, diced
-1/2 a vidalia onion, diced
-1 16 oz can chickpeas, rinsed and drained
-2 cups low sodium, low fat vegetable broth
-1 cup water
-2 cups green beans, cut in half cross-wise
-1 small red bell pepper, diced
-1 tsp hot picante sauce (optional)
-1/2 cup frozen corn
-1/2 cup frozen peas
-1 tsp dried parsely
-1 tsp garlic powder
-1/2 tbsp freshly ground black pepper




Directions:

1. Heat the oil in a large pot over medium heat. Add the carrots, onion and 1/2 teaspoon black pepper and cook, stirring occasionally, until softened, 5 to 7 minutes.
2. Add the vegetable broth, green beans, chickpeas, and frozen peas. Simmer until the vegetables are tender, 15 to 20 minutes. Top with the freshly grated parmesan cheese (or brewer's yeast for a true vegan meal).

Savoury Steel Cut Oats

Steel cut oats are the ones with the highest fibre content. They take a little longer to cook, but are well worth it for their fibre and nutrition content. Oats are generally used as a sweet or breakfast type food in North America, but this recipe incorporates them into a savoury dish that can be used as a side at the dinner table. Spices can be added or omitted based on your liking. This makes 2 servings but can be doubled.

Ingredients:

1/4 cup steel cut oats
1 cup chicken or vegetable stock (fat and sodium free)
1 tsp olive oil
1/4 tsp dried oregano
1/2 tsp garlic powder
1/4 tsp ground cumin
1/2 tsp turmeric powder
1/2 small vidalia onion, finely chopped
1 cup chopped swiss chard
salt and freshly ground pepper to taste

Directions:

1. Bring broth to a boil and stir in oats. Reduce heat to medium-low and simmer, uncovered for 20 to 25 minutes.
2. In a separate, non-stick skillet, heat olive oil over medium heat. Add onion and saute until soft. Add chopped swiss chard and spices and saute for a few minutes.
3. Stir the onion mixture into the cooked oats. Salt and pepper to taste.

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.