NO BAKE CHOCOLATE PEANUT BUTTER HEART HEALTHY COOKIES

I made these cookies tonight because my oven is on the fritz and we are awaiting the delivery of our new one. I tried to use a lot of the same ingredients as in my heart healthy breakfast cookies but, obviously, left out a few things. I think they turned out really well! You can change up the ingredients as you see fit, the important thing is you want everything to hold together well at the end. If the mixture seems too dry, drizzle in a little more honey or peanut butter and stir well. If it is too wet, add in more oats or flax.

Refrigerate them on some parchment paper on a baking sheet, covered with a sheet of plastic wrap, for about 30 minutes before placing them in an air tight container and keeping them in the fridge.

Ingredients:

1 cup quick cooking steel cut oats
1/2 cup unsweetened shredded coconut (I put it through a coffee grinder to shred it even more)
1/2 cup of peanut butter ( I use all natural peanut butter, so it is just smoothly ground peanuts without added salt or preservatives)
 1/4 cup ground flax seed
1/4 cup pure cocoa powder
1/4 cup brown sugar
1/4 cup honey
1/2 cup raw, hulled, unsalted sunflower seeds
1/4 cup chopped prunes or dates
2 tsp ground cinnamon
1/4 cup sesame seeds

Combine all ingredients, except the sesame seeds, in a medium bowl. Use a pastry cutter to mix everything together well if you don't want to wear yourself out with stirring it with a wooden spoon.
You can make these as big or as small as you want too---even roll them into small balls. I took a heaping tablespoon; rolled it into a ball and then flattened it between my palms.

Sprinkle the sesame seeds onto a plate and press both sides of the flattened cookie into the seeds (or roll the ball in them). Place them on a baking sheet covered in parchment paper. Cover with plastic wrap and refrigerate for about 30 minutes. Place them in an air tight container and store in the refrigerator. Enjoy!

Slow-Cooker Jamaican Curried Chicken

I made this slow-cooker dish for dinner tonight and my husband loved it! If you want to add more heat you can use a Scotch bonnet pepper (I used a Jalapeno, including the seeds and I found it had enough heat for me). I put everything together in a large bowl the night before and then placed it in the slow-cooker in the morning and left it on low all day (8 hours). Serve it with some roasted sweet peppers and a mixed greens & bean salad.

Ingredients:

Skinless chicken thighs, bone in (for extra flavour) I used about 10 thighs

½ can ( 200 ml) coconut milk

1 onion cut in 1-inch (2.5 cm) chunks

Ground pepper to taste

1 cup good quality strained tomatoes (I used the Molisana brand in a jar)

·  3 tablespoons tomato paste

·  1 Scotch bonnet pepper seeded and chopped (this is VERY hot---I used a Jalapeno pepper for a little less kick, seeds and all, sliced, but if you want extra heat, use the Scotch bonnet

·  2 tablespoons curry powder

·  1 tablespoon dried oregano

·  1 tablespoon ground ginger

·  3 cloves garlic minced or 1 tablespoon garlic powder

·  2 teaspoons ground allspice ( or pinch of nutmeg and dash of cinnamon)

·  2 tablespoons all-purpose flour

Fresh parsley for garnish (optional)

Directions:

In slow cooker, combine all ingredients except flour & parsley. Cover and cook on low until chicken is tender, about 8 to 9  hours.

Whisk flour with 3 tbsp water until smooth; stir into slow cooker. Cover and cook on high until thickened, about 15 minutes. Garnish with parsley (if using).  

Spinach and Ricotta Gnudi with Tomato Sauce

We watched a program tonight where they made Gnudi (a version of the word "nude" in Italian). It is called that because it is like a pasta dish without the pasta, so "nude":) Sounds delicious, so I have put together my own version of the recipe with some changes. There is no salt in this recipe as we are going very low sodium these days, but Parmesan is a "salty" cheese, so I don't find the lack of salt is a big deal. I have gone with low fat ricotta to reduce the amount of saturated fat and I have decreased the amount of Parmesan cheese and eggs for the same reason!

Ingredients:

Pomodoro Sauce to pour over the finished gnudi (you can make it from scratch or buy the bottled stuff to make this a lot easier!)

2 eggs
1 (454 gram) tub low fat ricotta
6 tbsp. olive oil
1/2 cup grated Parmesan cheese
1 cup baby spinach, blanched, squeezed dry and chopped
1 1/2 cups whole wheat flour
Semolina flour or all-purpose flour, for coating
Fresh basil leaves (optional) 

Directions:

Bring large pot of water to a boil.

Beat eggs with whisk. Add ricotta, olive oil, Parmesan cheese. Stir with wooden spoon to mix. Stir in spinach. Stir in flour, just until smooth. If it doesn’t hold its shape as you form the balls, add more flour to the dough.

Roll into 1 1/2-inch balls. Transfer to large baking tray and lightly toss with semolina or flour so they don’t stick. (Makes about 35 gnudi.)
Drop into simmering water. When gnudi start to float, cook another 1 minute. Total cook time is about 3 minutes. Remove gnudi with slotted spoon, blotting with paper towel to remove excess water.
To serve, spoon Pomodoro Sauce into pasta bowl, top with 4 to 6 gnudi. Top with more Pomodoro Sauce. Garnish with freshly grated Parmesan cheese and a drizzle of olive oil. If you have fresh basil on hand, place a couple of the leaves on top.

Pumpkin Soup

I have an extra (large) can of pumpkin puree that I did not use at Christmas for my pumpkin pie, so I have decided to make a pumpkin soup. It has been cool and rainy here the past few days and a warm soup just gets the heat back into your bones!  We are doing low sodium in my household from here on in, so there is no added salt in this recipe. It is also vegan. We use certified organic ingredients for the best quality and flavour.

 

Ingredients:

• 2 tablespoons olive oil
• 1 large can of pure pumpkin puree (796 ml)
• 1 large sweet onion, finely chopped
• 1 large, sweet red bell pepper, chopped
• 2 medium carrots, washed, trimmed and chopped (don't peel)
• 4 large or 6 medium garlic cloves, pressed or minced (or 2 tbsp garlic powder)
• 1/8 teaspoon ground cinnamon
• 1 tbsp dried hot chili peppers (optional) 
• Freshly ground black pepper and 1 tbsp chopped parsley
• 2 cups vegetable broth
• 2 cups water
• ½ cup low fat, plain yogurt (optional)
• -------------------------------------------------------------------------------------------------
• Directions:
• heat olive oil in a large heavy bottomed dutch oven/saucepan, over medium heat
• add chopped onion, peppers and carrots and cook, stirring until the vegetables are soft
• add garlic and cinnamon and chili peppers; cook for another minute
• add vegetable broth and water and stir well until liquid comes to a boil. Reduce heat to simmer
• stir in freshly ground black pepper and parsley and cook on low for about 20 minutes. 
• ladle into bowls and top with a dollop of yogurt
   

VEGAN LEEK SOUP with Chick Peas

Leeks are full of fibre and have a very light onion flavour. At my husband's request, I made a very simple and delicious leek soup tonight! It is low sodium and low fat but is full of flavour and the chick peas add plant protein to the mix.

Ingredients:

Medium onion, diced
1 large leek, washed and chopped into small pieces (use the entire stock and the greenery)
2 tbsp olive oil
1 red or yellow pepper, sliced
1 large can of chick peas, rinsed and drained
3 large kale leaves, washed and chopped
2 cloves garlic, peeled and chopped
1 tsp freshly ground black pepper
1 tsp dried hot chili peppers
1 tsp oregano, basil and lemon rind
2 cups vegetable broth, low sodium and low fat
2 cups water

Directions:

1. In a large stock pot, heat oil at medium heat. Add onions, leeks, kale and peppers. Reduce heat to medium low and saute for a few minutes until the veggies are soft. Add chopped garlic and chili peppers and saute another minute.
2. Add broth, water and chickpeas. Increase heat to medium high. Bring to a boil and add ground pepper and spices and lemon rind. Stir and reduce heat to medium low.
3. Simmer, partially covered for about 20 minutes, stirring occasionally. Ladle into bowls and enjoy!

Warm Brussels Sprout, Chickpea and Walnut Salad

SERVINGS: 4
1 lb. Brussels sprouts, trimmed and lightly brushed with canola oil, pepper and garlic powder (roasted on parchment paper coated baking sheet at 450F until soft--about 20 minutes)
1 15-oz can chickpeas, drained, rinsed, and dried well
⅓ c chopped walnuts
Drizzle of good quality extra virgin olive oil
1 Tbsp balsamic vinegar
 Freshly ground black pepper to taste
1. Combine all ingredients in a large bowl and toss well. 
2. Optional: grate a small amount of fresh Parmesan cheese overtop

Chicken Curry

My husband is in on a low salt, low fat diet. We had to come up with something really tasty that he would love and not be craving all of the unhealthy stuff he shouldn't be eating and this recipe does it all! Delicious!! Make a big batch and you can reheat it all week. Add a side salad of mixed greens and beans and you have a very healthy, complete meal.

Ingredients

• 4 pounds Chicken Pieces (I Used Legs And Thighs), Rinsed, Skin And Fat Removed
• Cracked Black Pepper
• 1 whole Medium Onion, Halved
• 1 whole Tomato, Quartered
• 8 cloves Garlic
• 2 Tablespoons (rounded) Curry Powder
• 2 teaspoons Turmeric
• 2 Tablespoons Extra Virgin Olive Oil
• Jalapeno Pepper, Sliced (optional)
• sweet potatoes and carrots
• 2 cups of chick peas

Preparation

Place chicken in a bowl.
 

Chop half the onion, tomato, garlic, and black pepper (or jalapeno/habanero).

Add mixture to the bowl. Stir the whole mixture together so that the chicken is totally coated in the seasoning ingredients. Allow chicken to marinate for at least two hours.

After chicken has marinated, make the curry slurry: Add curry powder and turmeric to a bowl. Pour in 3/4 cup water and stir until dissolved.

In a large skillet, heat the vegetable oil over medium-low heat. Pour in the curry slurry and cook for a few minutes, stirring constantly. Curry slurry will deepen in color. If the mixture becomes too dry during cooking, add a little water. When the curry slurry has become a thick paste, chop the other half of the onion and add it in. Allow the onions to soften, then add in the chicken. Stir to coat the chicken, then cook, half covered, for five minutes. Turn the chicken, then add in 1 to 2 cups of water. Shake the pan and allow the chicken to cook until done, stirring every five minutes. Reduce heat to low and add 2 cups of water and 2 cups of chick peas; cover and simmer for a couple of hours.

At the end, be sure to taste and adjust spices. . Serve chicken and vegetables over chick peas and quinoa (optional); spoon sauce over top.