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Baby Food

• Yummy Quinoa Zucchini Squash Puree

Breakfast

• Fresh Fruit Smoothie

• Immune Support Breakfast

• Blueberry Almond Breakfast Pudding

• Herb Frittata

• Crunch N' Munch Breakfast Salad

• Chestnut Pancakes

• Goat Cheese and Zucchini Frittata

• Gluten & Dairy Free Cranberry Bread

• Christmas Morning Gluten Free Apple-Cranberry Cake

Desserts and Baked Goods

• Baked Apples

• Cinnamon Raisin Cookies

• Crustless Pumpkin Pie

• Dairy Free, Gluten Free Yummy Muffins

• Holiday Treats - Millet Balls

• Gluten-Free Dairy-Free Banana Custard Pie

• Low Carb, Gluten Free Macaroons

• Mincemeat Cookies

• Creamy Date-Coconut Bars

• Super Gluten Free, Egg Free Shortbread Cookies

• Carob Goodie

• Avocado Fudgsicles

• Mango Popsicles

• Blueberry Watermelon Granita

Dips, Spreads and Condiments

• Babaganouj (Eggplant Dip)

• Dairy Free (Vegan) Pesto

• Guacamole

• Red Pepper Rouille

• Peanut Butter Fruit Dip

• Pumpkin Seed and Olive Pate

• Grilled Peach Salsa

• Mango Lime Salsa

• Broccoli Sprout Salsa

• Cashew Ricotta with Basil and Sun-dried Tomatoes

• Homemade Nut Butter

• Spicy Peach Chutney

Drinks

• Caffeine-free Cinnamon Chai

• Mulled Apple Cranberry Cider

Immune Enhancing

• Immune Boosting Salsa

• Astragalus & Vegetable Immune Boosting Soup

• Immune Boosting Chicken Broth

Main Dishes

• Almond Sole

• Cashew Chicken

• Have it Your Way Stir Fry

• Poached Salmon with Cucumber Dill Sauce

• Provencal Vegetable Stew

• Turkey Loaf

• Walnut Oatmeal Patties

• Osso Bucco

• Apricot Chicken with Ginger

• Broiled Lemon Herb Fish Steaks

• Spicy Turkey Breasts

• Chicken and Chickpea Casserole

• BBQ Pork

• Roasted Salmon with Salsa

• Tender Pork Tenderloin

• Shrimp and Quinoa Stir Fry

• Beef Stew

• Chickpea and Almond Curry

• Baked Trout with Parsley Pesto

• Chicken Bouillabaisse

• Solomon Gundy (Soused Herring)

• Chicken, Leek and Broccoli Pie with Potato Crust

• Latin American Chicken and Quinoa

• Chicken Breasts Stuffed with Goat Cheese

• Newfoundland Cod Cakes

• Turkey and Sweet Potato Enchiladas

• Roasted Salmon with Potatoes, Peas and Parsnips

• Chicken Cacciatore

• Coconut Chicken Curry Stew

• Grilled Tofu with Mediterranean Chopped Salad

• Moroccan Cod with Chick Peas

• Pomegranate Duck  

• Salmon en Papillote

• Italian Turkey Sausages

• Grilled Lime & Honey Pork Tenderloin

• Tilapia With Almonds

• Asparagus, Thyme and Tomato Halibut

• Marinated Grilled Turkey

• Asian Lettuce Wraps

• Ginger Glazed Mahi Mahi

• Flounder with Toasted Peppers and Pine Nuts

Miscellaneous

• Dried Blueberries

• Garlicky Pumpkin Seed Snack Mix 

Salads

• Bean Salad

• Spinach Avocado and Mango Salad

• Waldorf Salad

• Wild Rice Salad

• Carrot Salad

• Eggplant Salad

• Chinese Chicken Salad

• Apple and Fennel Slaw

• Seaweed Salad

• Spicy Carrot Salad

• Wild Rice Cranberry Pecan Salad

• Beet, Apple and Orange Salad

• Spicy Coleslaw

• Asparagus and Avocado Salad

• Carrot and Kale Salad

• Healthy Taco Salad

• Watermelon, Tomato and Watercress Salad

• Bean and Salmon Salad with Anchovy-Arugula Dressing

• Winter Salad with Warm Mushrooms

• Edamame Basil Salad

• Orange Fennel Salad with Warm Tomato Vinaigrette

• Kale Powerhouse Salad

• Asparagus, Tomato and Pine Nut Salad

• Carrot and Fennel Salad with Nuts and Seeds

• Tomato, Cucumber, Avocado, Cilantro and Lime Salad

Soups

• Chinese Chicken Herb Soup

• Cream of Squash Soup

• Great Gazpacho Soup

• Quinoa Vegetable Soup

• Pork, Apple and Sage Soup

• Bouillabaise (Fish soup)

• Curried Pumpkin Soup

• Mulligatawny Soup

• Turkey and Squash Soup

• Healing Cabbage Soup

• Green Tea Chicken Stock

• Creamy Asparagus Soup

• Avocado and Cilantro Soup

Vegetables

• Roasted Beets with Garlic and Rosemary

• Roasted Root Vegetables

• Broccoli with Lemon Sauce

• Broccoli Marinara

• Sautéed Zucchini

• Vegetable Stir-Fry with Mushrooms

• Grilled Vegetables

• Easy Italian Broccoli 

• Swiss Chard with Sesame Dressing

• Spaghetti Squash and Pork Stir-fry

• Spicy Sweet Potato Fries

• Baked Carrots, Turnips and Rutabaga

• Steamed Artichokes with Mayo Dip

• Carrot, Orange and Ginger Sauté

• Stuffed Eggplant

• Bok Choy with Water Chestnuts

• Swiss Chard and Mushroom Squares

• Stir-fried Mushrooms and Snow Peas

• Asian Asparagus

• Spaghetti Squash Primavera

• Grilled Acorn Squash

• Collard Greens with Peanut Sauce

• Cheesy Curly Kale

• French Baked Beets

• Squash Supreme

• East Indian Style Eggplant

• Roasted Cauliflower with Curry, Lemon and Cumin

• Spaghetti Squash with Pumpkin Seed Pesto

• Sweet Potato Squash Delight

• Dandelion Greens with Garlic and Onions

• Traditional Kim Chi NEW!

Weekly Recipe #1

June 18, 2007

Great Gazpacho Soup Recipe (Makes 5-6 servings)

Perfect cooling food for summer's hot sunny days!

6 large, very ripe tomatoes

1/2 English cucumber

1 sweet red pepper, seeded

1-2 jalapeno peppers, seeded

1/2 cup coarsely chopped sweet onion

1 tbsp olive oil

2 tbsp red wine vinegar

1 garlic clove, minced

1/2 tsp each of salt, celery salt, and dried oregano

1/4 tsp of Tabasco and Worcestershire sauce

1 large fresh basil leaves or 1/2 tsp dried basil

Cut tomatoes and cucumbers into chunks.  Coarsely chop peppers.  Place in a food processor with

remaining ingredients. 

Blend until vegetables are finely chopped.  Refrigerate at least 2 hours before serving. 

Weekly Recipe #2

June 25, 2007

Wild Rice Salad (Makes 10 servings)

Here's a nice vegetarian meal for a summer day, you could also add chopped chicken to

increase the protein content. 

2 cups wild rice/brown rice/red rice mixture

6 cups water

1 red pepper, chopped

1 sweet Vidalia onion, chopped

3 stalks celery, chopped

1/2 package of frozen peas, thawed

1/2 cup grated carrot

1/2 cup of chopped parsley

1/2 cup of slivered almonds

1/4 cup of sunflower seeds

Balsamic vinaigrette or oil and vinegar dressing

Cook rice, let it cool.  Add vegetables, almonds and dressing. 

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Weekly Recipe #3

July 2, 2007

Almond Sole (Makes 4-5 servings)

Simple, healthy, delicious and fast - what more can you ask for in a recipe?

6 sole fillets

1/2 cup slivered almonds

1/3 cup cold pressed extra virgin olive oil

2 tablespoons lemon juice

1/2 teaspoon dill

1/4 teaspoon salt

1/4 teaspoon pepper

Microwave almonds and olive oil until almonds are golden brown, about 3-4 minutes.  Mix in

lemon juice, dill, salt and pepper.  Lay sole fillets in a microwave safe dish.  Spoon over almond

mixture and microwave for 4 minutes or until fish is cooked and flakes with a fork.  Let sit for 2 minutes

and enjoy.

Weekly Recipe #4

July 9, 2007

You can modify these to make them low carb as well, see the notes below

1 cup applesauce

1/2 cup rice milk

2/3 cup brown sugar*

1 beaten egg

1/3 cup coconut oil

3/4 cup millet flour

3/4 cup buckwheat flour*

2 tsp baking powder

1 tsp baking soda

1/4 tsp salt

1 tsp cinnamon

1/4 tsp ground nutmeg

1/4 tsp ground cloves

*Low carb modifications: Use 3-4 packets of stevia instead of brown sugar, use 3/4 cup of unsweetened

protein powder in place of the buckwheat flour

Combine liquid ingredients: applesauce, rice milk, sugar/stevia, egg and oil.  Combine remaining dry

ingredients. 

Mix together liquid and dry ingredients until still lumpy.  Pour into greased muffin cups and bake in preheated

425 degree oven for 17 minutes or until a toothpick inserted in the middle comes out clean and centre

springs back when lightly touched.

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Weekly Recipe #5

July 16, 2007

Fresh Fruit Smoothie

Easy to make, tasty and you can be creative to make any flavour you want!

1 cup of unsweetened soy or almond milk

1 packet of stevia

1/2 cup of water

1/2 cup of fresh or frozen fruit - banana, strawberries, raspberries, blueberries, peaches,

blackberries, mango, papaya, pineapple

Extras: Cinnamon, nutmeg, bee pollen, almond butter, tofu, spirulina, chlorella, acidophilus,

UltraMeal protein/vitamin/mineral powder, ice, lecithin, flaxseed oil, fish oil

Blend in a blender on high speed until smooth. 

Weekly Recipe #6

July 23, 2007

Walnut Oatmeal Patties

1 1/2 cups of chopped walnuts

2 cups of rolled oats

3 eggs slightly beaten

1/2 cup of soy milk

1 large onion chopped

1 tsp sage

1 tsp iodized sea salt

pepper

Combine walnuts, oats, eggs, soy milk, onion, sage, salt and pepper. Form patties. Brown in a

trace of oil in a frying pan.  Dissolve 1-2 soya cubes in 2 cups of boiling water.  Pour over patties.

Cover. Simmer until moisture is absorbed, about 20 minutes.

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Weekly Recipe #7

July 30, 2007

Baked Stuffed Apples

2 apples

1/4 cup walnuts

2 tbsp brown rice flour

1 tbsp honey

1 tbsp lemon juice

2 tbsp water

1 tsp cinnamon

2 dashes nutmeg

1 dash ground cloves

Carefully carve out the apples to form a shell about 1/2 inch thick.  Discard the core and seeds and save

any leftover flesh.  Chop all the saved apple innards and mix well with remaining ingredients.  Heap filling

into apple shells.  Place in baking pan and add 1/4 inch of water to bottom of pan.  Bake at 400 degrees for

20 minutes.  Serve warm.

Weekly Recipe #8

August 6, 2007

Cinnamon Raisin Cookies

Gluten free, flourless and dairy free.  Makes a tasty treat!

1.5 cups Almond Flour

1 tablespoon Cinnamon

2 egg whites, whisked until frothy

1/4 cup honey

2 handfuls of raisins (amount can be modified)  

Bake at 350.   I cover the cookie sheet with parchment paper instead of greasing it.   Use a teaspoon to spoon

batter onto the baking sheet into clumps - bake for 15 minutes then flatten each cookie as much as you like

and bake for another 5 minutes. 

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Weekly Recipe #9

August 13, 2007

Have it Your Way Stir Fry

Looking to up your vegetable intake?  Here's a great way!

1 onion

2 cloves of garlic

1 teaspoon minced fresh ginger

1 red pepper

1 cup of snow peas

1/2 cup chopped celery

1 zucchini, diced

1 cup of bok choy

1 cup of bean sprouts

1 cup of thinly sliced carrots

Protein options: Fish, tofu, chicken breast, cashews, almonds, sesame seeds

Seasoning options: Wheat-free soy sauce, almondaise sauce, kelp, hot pepper, salt, herbs, cumin, coriander,

turmeric

Sauté protein options until done.  Stir fry vegetables in water or olive oil add protein option and seasonings. 

For low carb, help yourself to a heaping serving of the stir fry as is, otherwise serve over a bed of rice or

noodles.

Weekly Recipe #10

August 20, 2007

Crustless Pumpkin Pie (with low carb, gluten free, egg free and sugar free substitutions)

Can it be free of all that and still taste good you ask? You bet!

4 eggs*

1 - 796 ml can of pure pumpkin (not pumpkin pie filling)

2 cups of brown sugar***

2 tsp ground cinnamon

1 tsp ground nutmeg

1/2 tsp ground ginger

1/2 tsp salt

1 1/2 cups unsweetened soy or almond milk

1/2 tsp vanilla

1 tbsp cooking oil

*Egg substitute: 1/4 cup rice flour**, 2 tbsp. melted shortening or cooking oil, 2 tsp. baking powder and 1/4

cup of water

**To make the recipe lower carb, you can replace the flour with protein powder and use the sugar substitute

stevia or xylitol

***Sugar substitute: 5-6 packets of stevia

Note: Each of the above substitutions will tend to change the taste and consistently of the resulting pie slightly

Beat together egg or egg replacement.  Add pumpkin, sugar or stevia, cinnamon, nutmeg, ginger and salt

until well combined. 

Blend in milk, vanilla and oil.  Pour filling into greased 9 inch pie plate.  Bake at 425 degrees F for 15 minutes.  Reduce

oven temperature to 350 degrees F and continue baking for 30-35 minutes or until knife inserted in the middle

comes out clean. 

Makes one delicious pie. 

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Weekly Recipe #11

August 27, 2007

Weekly Recipe #12

Monday Sept. 3, 2007

Poached Salmon with Cucumber Dill Sauce

Fast, easy, elegant and a good source of protein and essential fatty acids.

Weekly Recipe #13

Monday Sept 10, 2007

Cashew Chicken

3 lbs chicken pieces

1/4 cup vegetable oil

1 cup coarsely chopped raw cashews

2 onions finely chopped

1/2 cup coconut milk

4 whole cloves

2 tbsp fresh lime or lemon juice

Freshly ground pepper to taste

Rinse chicken and pat dry.  Brown chicken evenly in oil over moderate heat and transfer to a dish.  Pour off

excess fat from the pan and add the onions, stirring frequently until translucent (about 5 minutes).

Add chicken stock, coconut milk and cloves.  While stirring constantly, bring to a simmer over moderate heat. 

Return chicken and juices to the sauce and cook slowly, partially covered for about 30 minutes until chicken

is cooked. 

Transfer chicken to a plate and keep warm.  Sieve the cooking liquid to remove cloves.  There should be

about 1 cup of liquid, add more stock or water if necessary.  Simmer in pan, stirring, add cashews, citrus

juice and pepper. 

Add chicken to warm.  Serves 6.

Weekly Recipe #14

Monday Sept 17, 2007

Winter Immune Support Breakfast

4 cups of rolled grains - rye, barley, oats, spelt

2 cups of oat bran

1/2 cup of dried organic fruit

1 cup of raw, unsalted nuts

1 cup of lecithin granules

1 cup of flax seeds

1 cup of Milk Thistle seed

Keep this mixture refrigerated and grind only as much as you need when you need it.  Soak for at least 30

minutes (overnight is better) in soy milk, almond milk or water.  Top with some fresh or frozen berries.

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Weekly Recipe #15

Monday Sept 24, 2007

Chinese Chicken Herb Soup

This soup will require a trip to Chinatown to pick up some exotic sounding ingredients.  These are all

tonifying and  immune boosting herbs.

1-2 lbs of chicken (1/2 chicken or chicken pieces)

1 astragalus root strip (boosts the immune system, available at a Chinese supermarket)

1 burdock root (boosts the immune system)

1 tbsp of each: Codonopsis, Dioscorea, Lycium, Polygonatum

½ teaspoon thyme

½ teaspoon sage

2 cloves of fresh garlic, minced

2 slices of fresh ginger

6 cups of vegetables cut into bite sized pieces (broccoli, cauliflower, carrots, celery, green peppers,

onions, parsley, potatoes, squash, string beans, zucchini – good for vitamins A and C important for

the immune system)

1 cup of cooked barley (soothing to the digestive tract)

In a glass or stainless steel pot, simmer  the chicken, astragalus, burdock, codonopsis, dioscorea,

lycium and polygonatum in the water with the thyme, sage, garlic and ginger for 40-45 minutes.  Strain

out the herbs and use the water and chicken as a broth for the soup.

Add the vegetables and barley to the broth and cook.  Allow to simmer slowly for 1 hour.

Serve warm.  The soup can be strained and served as a broth or served with all the vegetables. 

Makes six servings.

Weekly Recipe #16

Monday October 1, 2007

Cream of Squash Soup

1 tbsp olive oil

1 onion chopped

2 cups sliced carrots, steamed until tender

3 cups cooked and mashed acorn or butternut squash or sweet potatoes

2-3 cups almond milk, soy milk or vegetable soup stock

1/2 tsp each nutmeg, cinnamon, coriander, ginger or curry powder

Sauté onions in oil until tender, adding water if needed.  Add carrots and squash and 2 cups of stock/milk. 

Bring to a simmer and heat through for 10 minutes.  Transfer to a blender and puree until smooth.  Transfer

back to pot and thin with stock/milk until desired consistency is reached.  Adjust seasonings to taste using

the nutmeg, ginger and cinnamon for a sweeter soup or curry and coriander for a more savory soup.

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Weekly Recipe #17

Monday October 8, 2007

Turkey Loaf

Here's a healthy way to use up the leftovers from Thanksgiving.

3 cups of diced, cooked turkey

1 cup of spelt bread crumbs

1 tbsp extra virgin olive oil

1/2 tsp salt

1/8 tsp pepper

1 cup unsweetened almond milk

2 eggs, beaten

1/4 cup finely chopped celery

2 tbsp finely chopped green pepper

2 tbsp finely chopped parsley

Combine all ingredients and mix thoroughly.  Pour into greased loaf pan and bake at 350 degrees F

for 35-40 minutes.  Let stand for 5 minutes, remove from pan.

Weekly Recipe #18

Monday October 15, 2007

Waldorf Salad

½ small head red cabbage

2 granny smith apples, cored and chopped

2 carrots grated

¼ cup raisins

½ cup nuts (almonds, walnuts, hazelnuts)

1 jicama, peeled, grated and drained (optional)

½ cup plain, organic yogourt or Nayonaise

1.       Combine all the ingredients, except the yogourt/Nayonaise, and mix well.

2.       Add enough yogourt/Nayonaise to moisten and hold the salad together.

Jicama is a root vegetable that tastes similar to a pear or an apple when raw.

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Weekly Recipe #19

Monday October 22, 2007

Babaganouj (Eggplant Dip)

1 large eggplant

2 cloves garlic, chopped

2 dashes cayenne pepper

¾ tsp cumin

½ tsp basil

½ cup parsley, chopped

Juice of 1 lemon

1/3 cup tahini

1-2 tbsp tamari soy sauce

1.  Pierce eggplant in several places with a fork.  Bake at 450 for about 35 minutes until tender and shriveled. 

Allow to cool.

2.  Meanwhile, rub dry herbs between your hands to grind.

3.  Peel eggplant and mash or purée in blender

4.  Add garlic, dry spices and parsley and mix

5.  Add lemon juice and tahini and mix again

6.  Season to taste with tamari.  Serve with raw veggies or whole wheat pita bread.

Weekly Recipe #20

Monday October 29, 2007

Bean Salad (Serves 2-4)

2 cups cooked beans (navy, kidney, pinto, chickpeas etc)

1 green pepper, seeded and chopped

1 red pepper, seeded and chopped

½ onion, chopped

4-5 cloves garlic, peeled and minced

2 stalks celery, chopped

Drained, marinated artichoke hearts, chopped

Chopped parsley and spinach

Combine all ingredients in a bowl and mix well.  Cover with your favourite vinaigrette and toss well.  Serve over

a bed of spinach with sliced tomatoes.

Vinaigrette Dressing

¼ tsp each of salt, pepper and mustard powder

2 tbsp lemon juice

4 tbsp olive oil

1 crushed garlic clove

Mix together in a glass jar.  Shake well before using.  Use as a dressing for bean salad, salad greens or for

marinating cold or steamed veggies.

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Weekly Recipe #21

Monday November 5, 2007

Guacamole

2 ripe avocados

Juice of one lime

2-3 cloves of crushed garlic

1 finely chopped tomato

1/2 tsp salt

Cayenne and black pepper to taste

Peel and mash the avocado.  Add the remaining ingredients and mix well.

You can vary the texture and taste by adding any of the following chopped vegetables: green, red or jalapeno

pepper, onion, cucumber, tomatillas and cilantro.

Weekly Recipe #22

Monday November 12, 2007

Kenyan Style Kale

You know those dark green leafy vegetables I'm always going on about?  Well here's a great way to enjoy them.  What you

get out of them is lots of folic acid, fiber, B vitamins, beta carotene, calcium, magnesium and trace minerals.

2-3 cloves garlic, minced

3-4 scallions, greens and whites, chopped

2 tbsp olive oil

1 large bunch kale, washed with stems removed, chopped into small pieces

2-3 fresh tomatoes, chopped

Begin sautéeing garlic and scallions in oil in a heavy skillet.  Add kale and begin to cook until kale is slightly

wilted; then add tomatoes and cook until warmed through.  Sprinkle with wheat-free tamari soy sauce.

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Weekly Recipe #23

Monday November 19, 2007

Provencal Vegetable Stew

1 tbsp olive oil

5-6 large cloves of garlic, peeled and minced

1 large onion or leek, peeled and chopped

2 large carrots, sliced

1 tbsp powdered rosemary

2 tsp each: dried sage, thyme and basil

1/2 tsp black pepper

1 eight oz package tempeh, cubed

3 cups cooked white navy beans

1 cup water or vegetable stock

4-5 large tomatoes, peeled and chopped

1 cup miso broth or 1 tbsp miso paste and 1 cup warm water

Sauté the onion and garlic in olive oil, adding water to steam sauté.  When soft and translucent, add the carrots.  Add

the herbs, rubbing them between your palms to release the volatile oils.  Stir well and steam sauté for 5 minutes. 

Add tempeh, cooked beans, water and tomatoes with their juice.

Bring stew to a boil, stirring, then cover and simmer over low heat 20 minutes until vegetables are tender.  If

stew does not seem juicy enough, add 1 cup miso broth.  Adjust herbs and seasonings to taste.

Weekly Recipe #24

Monday November 26, 2007

Red Pepper Rouille

Great with steamed cauliflower

4 red peppers, roasted and peeled*

4-6 cloves garlic, peeled

3 tbsp olive oil

1/8 cup sun-dried tomatoes, rehydrated

1/4 tsp red pepper flakes

Pour boiling water over sundried tomatoes, allow to soak 5 minutes, then drain.

Place all ingredients in food processor and coarsely process until blended.

*Note: Roasted red peppers - you can easily roast your own by brushing cut, seeded halves with olive oil and

broiling until the skin blisters - watch that they don't burn.

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Weekly Recipe #25

December 3, 2007

Weekly Recipe #26

December 10, 2007

Roasted Beets with Garlic and Rosemary

Beets are really two vegetables in one, a root vegetable and a green leafy vegetable.  Don't throw away the

leaves, you can  chop them up and toss them in a salad, lightly steam them or sauté in a little garlic and olive

oil.  The leaves are great for fiber, folic acid, iron and minerals, while the roots have B vitamins, iron, calcium,

magnesium, copper, potassium, sodium, phosphorous and folic acid.

1 tbsp vegetable oil

8-10 small whole scraped beets

2 cloves thinly sliced garlic

Salt and pepper to taste

Sprig of fresh rosemary

Grease a medium sized baking dish with oil, put in beets and shake until all sides are coated.  Sprinkle with

seasonings and top with rosemary.  Bake covered in a 350 degree F oven for 15 minutes or until tender to a

fork.  Discard rosemary before serving.

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Weekly Recipe #27

Monday December 17, 2007

Holiday Treats - Millet balls - Wonderfully sweet, gluten and dairy free (NOT however low carb so enjoy

in moderation)

½ cup nut butter (try raw organic almond, cashew or macadamia nut butter)
½ cup honey or brown rice syrup
¼ cup soymilk powder
1 tsp vanilla
2 cups puffed cereal such as millet or rice
Optional: cocoa powder, unsweetened coconut

Mix nut butter, honey or rice syrup, soymilk powder and vanilla together in a mixing bowl. Add puffed cereal and

mix gently until thoroughly coated. Use greased hands to form the mixture into small (1") balls.  For variety, you

can roll some in cocoa powder or coconut. Refrigerate at least 2 hours. 
 

Weekly Recipe #28

Monday December 24, 2007

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Weekly Recipe #29

Monday December 31, 2007

Carrot Salad

Mix together and chill for several hours:

2 cups shredded carrots

1/2 cup diced celery

1/4 cup sunflower seeds

3-4 tbsp olive, flax, sesame or sunflower oil

2 tbsp pineapple juice

Weekly Recipe #30

Monday February 4, 2008

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Weekly Recipe #31

Monday February 11, 2008

Low Carb, Gluten Free Blueberry Almond Breakfast Pudding

Ingredients:

• 1/3 cup almond meal
• 2 Tablespoons water
• 1 egg
• 1/4 cup blueberries - frozen or otherwise
• Sweetener and flavoring to taste - see list below

Preparation:

Mix almond meal, egg, and water in a microwave-safe bowl. Microwave on high for about 45 seconds.

Move the cooked part of the pudding towards the center of the bowl and add blueberries and/or any mix-ins

you want. Microwave for about 45-60 more seconds, depending on mix-ins (frozen fruit will need even longer

cooking, as it will cool down the pudding). Stir and eat.

Possible Additions:

• Fresh or frozen berries or other fruit
• Unsweetened coconut
• Peanut butter or other nut butters
• Small cubes of cream cheese (any fat level)
• Sugar-free maple or other syrup
• Sugar-free jam
• Chopped nuts
• Stevia or xylitol

Weekly Recipe #32

Monday Feb 18, 2008

Weekly Recipe #33

Monday Feb. 25, 2008

Gluten-Free, Dairy Free Banana Custard Pie
 

1/2 cup hot water or hot rice milk
1 tbsp unflavoured gelatin powder
1/2 cup pineapple or pear juice
1 egg
1/4 c safflower or flaxseed oil
1/2 tsp vanilla
4 ripe bananas
2 tbsp unsweetened coconut

Heat the water or rice milk in a microwave safe container for 30 seconds.  In a blender, combine the hot water or

rice milk and gelatin.  Let the blender run until the gelatin is dissolved.  With the blender running, add the juice,

egg, oil and vanilla.  Cut up 3 of the bananas and add them to the mixture while it is blending.  Slice one banana

into the bottom of an ungreased pie plate, sprinkle with the coconut.  Pour the blender mixture over the banana

slices.  Garnish with coconut.  Refrigerate until set, about 30 minutes. 

Substitutions:  You can substitute 1 1/2 cups of berries for the bananas.

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Weekly Recipe #34

Monday March 3, 2008

Quinoa Vegetable Soup

6 cups of water

1/2 cup quinoa

1-2 medium carrots, diced

1/2 cup chopped celery, onion and green pepper

2 cloves garlic, minced

1 tsp olive oil

1 cup chopped tomatoes

1/2 cup chopped cabbage

1 tsp salt

chopped parsley

Sauté quinoa, carrots, celery, onions, green pepper and garlic in oil until brown.  Add water, tomatoes and cabbage

and bring to a boil.  Simmer 20-30 minutes or until tender.  Season to taste and garnish with parsley. 

For more flavour, try brushing the onion, garlic and green pepper with a little olive oil and roasting in the oven first.

Weekly Recipe #35

Monday March 10, 2008

Sautéed Zucchini - serves 6

1 tbsp cold pressed, extra virgin olive oil
2 pounds zucchini, sliced into 1/2-inch-thick rounds
1/2 cup toasted almonds, ground
2 tbsp minced almonds
1 tbsp nutritional yeast
1/4 cup fresh parsley, chopped
1 tbsp chopped fresh oregano or 1/2 tsp dried oregano
1 clove garlic, minced
freshly ground black pepper to taste

In a nonstick skillet, heat oil over medium-high heat. Add zucchini, and sauté until just tender and lightly browned,

5-8 minutes. Combine remaining ingredients and add to zucchini. Remove from heat, toss gently and serve

immediately.

Weekly Recipe #36

Monday March 17, 2008

Happy St. Patrick's Day!

Apricot Chicken with Ginger - serves 2

Preparation time - 15 minutes, cooking time - 30 minutes.

2 chicken breasts, cut in half lengthwise
 

Sauce:
1/2 cup twice the fruit jam - apricot
2 tbsp apple cider vinegar
1 clove garlic, minced
1 tbsp light soy sauce
1 tsp ginger, minced
1/2 cup chopped pecans
Fresh black pepper

Preheat oven to 350 degrees F.
Mix together all sauce ingredients, set aside.
Place chicken breasts on a roasting pan. Baste with apricot mixture and bake for about 30 minutes or until cooked

through. Keep basting and turning over every 10 minutes.
Last 5 minutes of cooking, turn the oven to broil. Lightly brown the chicken just before serving.  Watch it closely so

it doesn't burn.

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Weekly Recipe #37

March 24, 2008

Dressing
1/3 cup orange juice
1 tablespoon red-wine vinegar
2 tablespoons hazelnut or almond oil
1 teaspoon Dijon mustard
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste

Salad
10 cups baby spinach leaves
1 1/2 cups radicchio, torn into bite-size pieces
1 bunch small red radishes, sliced
1 small ripe mango, sliced

1 yellow pepper, chopped
1 medium avocado, sliced

1. To prepare dressing: Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl.
2. To prepare salad: Just before serving, combine spinach, radicchio, radishes, yellow pepper and mango in a

large bowl. Add the dressing; toss to coat. Garnish each serving with avocado slices.

Weekly Recipe #38

March 31, 2008

Broccoli Marinara

This dish gives you the health benefits of broccoli and tomatoes.

Ingredients:

• 2 teaspoons extra virgin olive oil

• 2 teaspoons minced garlic

• 14.5-ounce can diced Italian style tomatoes

• 5 cups broccoli florets

• Pepper to taste

• 1/4 cup shredded Parmesan cheese or cheese substitute

Preparation:
1. Heat oil in a large, covered, nonstick skillet over medium heat. Add garlic and sauté

for a minute or two, stirring constantly.
2. Pour in the diced tomatoes with puree and cook about five minutes (reduce heat to

medium-low, if needed, to keep it at a gentle boil).
3. Place the broccoli on top of the tomatoes and season with pepper. Cover skillet and

simmer over low heat for five minutes. Sprinkle Parmesan or substitute over the top,

cover skillet again, and continue cooking until broccoli is tender (about 4 minutes more).

Do not overcook the broccoli; it should be a vibrant green. Serve as is, or toss the broccoli

with the marinara sauce and enjoy!

Weekly Recipe #39

April 7, 2008

Broiled Lemon Herb Fish Steaks - serves 6

6 fish steaks, approximately 1/2 inch thick, about 5 ounces each
2 tbsp reduced-calorie mayonnaise
1 tbsp lemon herb seasoning
Paprika to taste
Garnish:
1 lemon, sliced thin
6 sprigs fresh parsley

Preheat broiler. Rinse fish and pat dry. Lightly coat both sides of each fish piece with mayonnaise.
Place in a shallow baking dish. Sprinkle with half of the lemon herb seasoning and paprika. Broil 3 to 4 minutes.
Turn fish and sprinkle with remaining seasonings. Broil for another 3 to 4 minutes, or until fish flakes when tested

with a fork or is no longer translucent.
Garnish with lemon slices and a sprig of fresh parsley. Serve immediately.

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Weekly Recipe #40

April 14, 2008

Crunch N’ Munch Breakfast Salad

Ingredients for 3 servings

1 apple (Empire or Spartan)

1 medium orange

1 plum

1 cup seedless green grapes

1 cup strawberries

1 cup blueberries

1 small banana

Topping

1 cup slivered almonds

1 cup raisins

1 cup unsalted pumpkin seeds

2 tbsp unsweetened shredded coconut

6 dried apricots, chopped

Directions

Wash, peel (if necessary), de-pit or core all fresh fruit. Cut in bite-size pieces and place in a mixing bowl. Mix

together.  In a separate bowl, mix together almonds, raisins, pumpkin seeds, shredded coconut and apricots.

Spoon over fruit mixture before serving.

Note: You can make this salad up to one day in advance, but add the banana and topping just before serving

Weekly Recipe #41

April 21, 2008

Peanut Butter Fruit Dip (Makes 4 servings)

1/2 cup creamy, natural Peanut Butter
1/4 cup unsweetened orange juice concentrate, thawed
1/2 cup plain, organic yogurt

Enjoy for breakfast with cut-up fruit like Kiwi, Mango, Papaya or Strawberries or as an appetizer

Weekly Recipe #42

April 28, 2008

Spicy Turkey Breast

Ingredients:

1 lb. boneless and skinless turkey breast
1 1/2 tsp. ground cumin
3 garlic cloves, minced
2 tbsp. red wine vinegar
2 tsp. xylitol
2 tsp. cornstarch
1 c. tomatoes, chopped
1/2 c. each zucchini, yellow squash and onion, chopped
2 tbsp. fresh cilantro, chopped

Directions:

Preheat broiler.

Combine cumin and garlic in a small bowl and rub mixture on both sides of turkey.

Place turkey on broiler pan and broil for 5 minutes. Turn and broil another 5 minutes or until internal temperature

reaches 185 degrees Fahrenheit. Juices should run clear and the turkey should not be pink in the center.

While turkey is cooking, combine vinegar, xylitol and cornstarch in a saucepan and mix until smooth.

Stir in zucchini, squash, onions and cilantro.

Cook and stir vegetables over medium heat until mixture boils and thickens. Cook and stir 2 minutes more after

mixture begins to thicken.

Spoon over turkey.

Weekly Recipe #43

Monday May 5, 2008

Eggplant Salad

Ingredients
6 medium eggplants
2 cloves garlic, minced
3 tablespoons olive oil
1/4 cup balsamic vinegar
2 tablespoons sugar
dried oregano
basil
salt and pepper to taste

Directions:
Preheat oven to 350 degrees F (175 degrees C). Pierce eggplants several
times with a fork, and place on a baking sheet.
Bake in the preheated oven for 1 1/2 hours, or until completely softened.
Cool completely. Remove skin and chop fine. Transfer to a large mixing
bowl, and set aside.
In a skillet, cook garlic in 1 tablespoon of oil over medium heat until
lightly browned. Transfer to a small bowl. Stir in the remaining 2
tablespoons oil, the vinegar, sugar, oregano, and basil until well blended
and sugar is dissolved. Pour over the eggplant, and toss to coat. Season
to taste with salt and pepper, and toss again. Cover and refrigerate for
at least one hour before serving.
 

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Weekly Recipe #44

Monday May 12, 2008

Vegetable Stir-Fry with Mushrooms

Ingredients:
200 g snow peas
1 small yellow pepper, sliced
1 small red pepper, sliced
4 yellow squash, sliced
1 zucchini, sliced
1 onion, sliced
1 150g packet oyster mushrooms, sliced
6 fresh shitake, button or dried shitake mushrooms
1 tablespoon peanut oil

Sauce
1 tablespoon oyster sauce
2 teaspoons soy sauce, reduced-salt light
1 teaspoon sesame oil
1 teaspoon corn flour, mixed with a little water

Method:
1. Wash and slice all vegetables
2. Heat wok, add oil and heat until oil begins to smoke. Add vegetables,
stir-fry, turning the vegetables quickly until they are glazed with the
hot oil.
3. Add ¼ cup water or stock. Cover with lid, cook over moderate-to-high
flame 2 minutes.
Push vegetables to sides, making a well in centre of base of wok. Add
sauce, stir until sauce thickens and lightly coats the back of the
spatula. Mix through vegetables.
 

Weekly Recipe #45

Monday May 19, 2008

Chicken and Chickpea Casserole (Serves 4)

3 medium chicken breasts

1 medium red onion

1 large carrot

1/2 can chick peas

1 1/4 cups of corn

1 1/4 cups of canned tomatoes

1 bouillon cube

5 dashes of Tabasco sauce

1 teaspoon of lemon juice

Preheat the oven to 300°F. Chop the onion into sections, break the layers apart and

put them into an ovenproof casserole dish. Peel and slice the carrots about a quarter of an inch thick. 

Cube the chicken breast and add to the dish with the carrots and all the remaining ingredients. 

Mix the ingredients and then cover with a lid. Bake in the preheated oven for 55 minutes, then serve.

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Weekly Recipe #46

Monday May 26, 2008

Pork, Apple and Sage Soup

1/2 onion

1 apple

1 pork chop

1 tbsp bouillon

1 teaspoon sage

1 tablespoon cooking sherry

Pepper

2 cups boiling water

Chop the onion and the apple into small pieces and sauté in a little olive oil until the onion is slightly

brown.  Slice the pork chop into thin strips and then chop into small pieces and sauté for one minute

being careful not to overcook.  Add the bouillon, sage, sherry and boiling water to the pan. Cover and

reduce the heat to low. Simmer for 30 minutes then serve.

Weekly Recipe #47

Monday June 2, 2008

BBQ Pork Ribs

Not actually cooked on the barbeque, they just taste that way.  They melt in your mouth because of the slow

cooker.

BBQ PORK INGREDIENTS
1 (14 oz) can organic beef broth
3 pounds boneless pork ribs
1 recipe barbeque sauce (below)
 

Barbeque Sauce Ingredients

1 - 8 oz can tomato sauce
1/4 cup cider vinegar
1/4 cup ketchup
1/4 cup water
2 tablespoons molasses
2 tablespoons Dijon mustard
1 tablespoon Worcestershire sauce
1/4 teaspoon salt
1/8 teaspoon black pepper

Barbeque Sauce Directions

Combine the tomato sauce, vinegar, ketchup, water, molasses, mustard, Worcestershire sauce, salt

and pepper in a small non-metallic saucepan. Bring to a boil, uncovered, over moderate heat. Reduce

the heat to low and simmer, uncovered, for 15 minutes or until the flavors mellow and the sauce thickens

slightly. If you are not using all the sauce within a few days, spoon it into sterilized 1 pint preserving jars.

Keep in the refrigerator for up to 2 weeks.

BBQ Pork Directions
Pour can of beef broth into slow cooker, and add boneless pork ribs. Cook
on High heat for 4 hours, or until meat shreds easily. Remove meat, and
shred with two forks. It will seem that it's not working right away, but
it will.
Preheat oven to 350 degrees F (175 degrees C). Transfer the shredded pork
to a Dutch oven or iron skillet, and stir in barbeque sauce.
Bake in the preheated oven for 30 minutes, or until heated through.

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Weekly Recipe #48

Monday June 9, 2008

2 medium plum tomatoes, chopped
1 small onion, roughly chopped
1 clove garlic, peeled and quartered
1 fresh jalapeno pepper, seeded and chopped
2 teaspoons cider vinegar
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon salt
2-4 dashes hot sauce
1 1/2 pounds salmon fillet, skinned and cut into 6 portions

1. Preheat oven to 400 degrees F.
2. Place tomatoes, onion, garlic, jalapeno, vinegar, chili powder, cumin, salt and hot sauce

to taste in a food processor; process until finely diced and uniform.
3. Place salmon in a large roasting pan; spoon the salsa on top. Roast until the salmon is

flaky and a consistent pink throughout, about 15 minutes.

Weekly Recipe #49

Monday June 16, 2008

1 cup cooked chicken, cubed
1/2 cup bean sprouts

1/2 cup Chinese cabbage, shredded
1/4 cup water chestnuts, chopped
1 green onion, thinly sliced

Dressing:
4 teaspoons soy sauce
1 tablespoon white wine vinegar
1/2 teaspoon sesame oil
1/8 teaspoon pepper

lettuce leaves
2 large tomatoes, cut in wedges

Combine chicken, bean sprouts, cabbage, water chestnuts and green onion in a bowl. In

another small bowl, mix all of the dressing ingredients.

Pour over the chicken and toss well. Cover and chill.

Serve on a bed of lettuce leaves with tomato wedges.

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Weekly Recipe #50

Monday June 23, 2008

Weekly Recipe #51

Monday July 14, 2008

Apple and Fennel Slaw

Weekly Recipe #52

Monday July 21, 2008

Tender Pork Tenderloin

Weekly Recipe #53

Monday July 28, 2008

Low Carb, Gluten Free Macaroons

until slightly browned (usually 12-15 minutes).  Allow to cool before serving.

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Weekly Recipe #54

Monday August 4, 2008

Shrimp and Quinoa Stir Fry

Ingredients:
1 cup quinoa, soaked and rinsed
Pinch of iodized sea salt

2 cups water
1 tablespoon fresh ginger, grated
3 stalks celery, sliced
2 tablespoons Tamari soy sauce
1 tablespoon sesame oil
1 medium onion, chopped fine
1 cup frozen green peas
1 cup cooked shrimp

Place quinoa, water and sea salt in a saucepan and bring to a boil. Simmer covered until all of the

water is absorbed, about 15 minutes. Heat oil in a wok or large skillet, add ginger. Over medium

heat, add onion and celery and sauté until softened. Add 4 cups cooked quinoa and tamari, stir once,

cover and cook for 5 minutes. Add peas and shrimp, cover and cook for 2 minutes.
 

Weekly Recipe #55

Monday August 11, 2008

Easy Italian Broccoli

Ingredients:

4 cups broccoli florets
1/2 cup water
2 medium tomatoes, cut into wedges
1/2 teaspoon dried Italian seasoning
1/2 teaspoon dried parsley flakes
1/4 teaspoon salt
1/8 teaspoon black pepper
1/2 cup shredded part-skim mozzarella cheese or mozzarella flavored rice
cheese

1 teaspoon cold pressed extra virgin olive oil

Place broccoli and water in 2-quart microwavable casserole dish and
cover. Microwave on HIGH 5 to 8 minutes or until crisp-tender; drain. Stir
in tomatoes, Italian seasoning, parsley, salt and pepper. Microwave,
uncovered, on HIGH 2 to 4 minutes or until tomatoes are hot. Sprinkle with
cheese. Microwave 1 minute or until cheese melts.  Drizzle with oil and serve.

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Weekly Recipe #56

Monday August 18, 2008

Cinnamon Chai  
No dairy, no sugar and no caffeine, but lots of flavour

Chai Mix:
1 tablespoon whole cloves
1 tablespoon whole fennel seeds
1 tablespoon whole cardamom seeds (not in pods)
4 small cinnamon sticks, broken into small pieces

1 cup vanilla soy or rice milk
1 teaspoon honey

Stir together all chai mix ingredients. Add 1 tablespoon chai mix to a tea ball, add to soy or rice milk

and bring to a boil. Remove from heat and steep for 3 minutes. Strain and stir in honey. Store extra

chai mix in an airtight container.   Also good over ice in the summer.

Weekly Recipe #57

Monday August 26, 2008

Seaweed Salad

3/4 oz dried wakame seaweed (whole or cut)
3 tablespoons rice vinegar
3 tablespoons soy sauce
2 tablespoons Asian sesame oil
1 teaspoon fructose
1 teaspoon finely grated peeled fresh ginger
1/2 teaspoon minced garlic
1 small Granny Smith apple, diced
2 scallions, thinly sliced
2 tablespoons chopped fresh cilantro
1 tablespoon toasted sesame seeds

Soak seaweed in warm water to cover, 5 minutes. Drain, then squeeze out excess water. If wakame is

uncut, cut into 1/2-inch-wide strips. Stir together vinegar, soy sauce, sesame oil, fructose, ginger, and

garlic in a bowl until fructose is dissolved. Add apple to dressing with seaweed, scallions, and cilantro,

tossing to combine well. Sprinkle salad with sesame seeds.

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Weekly Recipe #58

Monday September 1, 2008

Swiss Chard with Sesame Dressing

1 large bunch of washed, chopped Swiss chard leaves and stalks

2 tbsp tahini

1 tsp wheat-free soy sauce

1 tbsp cold pressed extra virgin olive oil

1 tsp sesame oil

Juice of 1 lime

Dash of hot sauce

Sesame seeds

Toss the chard with a splash of water in a pot.   Cover, cook over medium heat for a few minutes until the

chard is bright green and the stems tender.  Whisk the rest of the ingredients together.   When the chard is

cooked, toss it with the dressing, sprinkle with sesame seeds and serve.

Weekly Recipe #59

Monday September 8, 2008

Bouillabaise (Fish Soup)

Ingredients

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Weekly Recipe #60

Monday September 15, 2008

Spicy Carrot Salad

2 c. julienned carrots

3 tbsp chopped parsley

2 tbsp chopped cilantro

1 tbsp chopped mint

2 tbsp lemon juice

2 cloves garlic

1/2 tsp ground cumin

1/2 tsp ground cinnamon

1/2 tsp paprika

1/8 tsp cayenne

1 tsp sugar

1/3 cup olive oil

Lemon slices

Steam carrots until barely tender then run under cold water and drain.

Combine carrots, parsley, cilantro and mint in a large salad bowl.

Mix the lemon juice, garlic, cumin, cinnamon, paprika and cayenne in a small bowl.  Stir in sugar and

olive oil whisking until dressing no longer separates. Pour over carrots, toss well and refrigerate at least 2 hours.

Let the salad come to room temperature before serving and top with a lemon slice.

Weekly Recipe #61

Monday September 22, 2008

Yummy Quinoa Zucchini Squash Puree
 

1 cup quinoa, rinsed well to remove the bitter taste
2 cups water
1 medium butternut squash, peeled and chopped
2 zucchini
4-5 pitted prunes, chopped
1-2 tbsp chopped parsley
1 clove garlic

Place all ingredients in saucepan, cover and simmer for 30-40 minutes or
until soft. Add a bit of extra water at the end if you want it to be
mushier and let it be absorbed. Mash or puree to desired consistency.
 

Weekly Recipe #62

Monday September 29, 2008

Spaghetti Squash and Pork Stir-fry

1 3-pound spaghetti squash, cut in half
1 pound pork tenderloin, trimmed
2 teaspoons toasted sesame oil
5 medium scallions, thinly sliced
2 cloves garlic, minced
1 tablespoon minced fresh ginger
1/2 teaspoon salt

3 carrots, thinly sliced

1 sweet red pepper, thinly sliced
2 tablespoons reduced-sodium soy sauce
2 tablespoons rice vinegar
1 teaspoon Asian red chile sauce or chile oil

1. Place squash, skin side up (one half at a time), on microwave-safe 

dish; cover with microwave-safe lid. Microwave on HIGH 10-12 

min, until tender. Let cool for 10 minutes then shred the flesh with a fork into a
bowl. Discard the shell.
2. Slice pork into cross wise into rounds then slice those into strips.
3. Heat a large wok over medium-high heat. Swirl in oil, then add
scallions, garlic, ginger and salt; cook, stirring, until fragrant, 30
seconds. Add the pork; cook, stirring constantly, until just cooked
through, 2 to 3 minutes. Add the carrots and red pepper, stir fry for 1 minute.  

Add the squash threads and cook, stirring, for 1 minute. Add soy sauce, rice vinegar 

and chile sauce (or chile oil); cook, stirring constantly, until aromatic, about 30 seconds.

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Weekly Recipe #63

Monday October 6, 2008

Wild Rice Cranberry Pecan Salad

Weekly Recipe #64

Monday October 20, 2008

Spicy Sweet Potato Fries

1 sweet potato per person
1 tbsp olive oil

Master Seasoning Mix (enough for several batches)
2 tbsp ground coriander
1 tbsp ground fennel
1 tbsp dried oregano
1/2 tsp cayenne pepper
2 tbsp kosher salt

Weekly Recipe #65

Monday October 27, 2008

Curried Pumpkin Soup

In a large soup pot, sauté onion and garlic in olive oil until translucent. Stir in curry powder, oregano and thyme. Add

broth and pumpkin and mix well. Bring to a boil and then reduce to a simmer. Puree carefully in a  blender. Return to

soup pot and stir in cream or soy milk. Season with salt and pepper.

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Weekly Recipe #66

Monday November 3, 2008

Mulled Apple Cranberry Cider

2 cups apple cider
2 cups pure cranberry juice
2 strips fresh orange zest
1 cinnamon stick

Combine cider, cranberry juice, orange zest and cinnamon stick in a saucepan. Bring to a simmer over low heat. Simmer for 20 minutes.

Weekly Recipe #67

Monday November 10, 2008

Beef Stew

1 lb stewing beef cut in 1" cubes
2 tbsp canola oil
1 large onion, minced
2 cloves garlic, minced
5 medium carrots, 1/2" pieces
1 large potato, 1/2" cubed
1 large parsnip, 1" pieces
2 cups frozen peas

1 sweet potato, 1"  pieces
1/2 cup tomato sauce
1/2 cup dry red or white wine
2 bay leaves
1 tsp dried thyme
1 tsp Worcestershire sauce
1/2 cup water
Salt and pepper to taste

Heat the oil in pressure cooker and sauté the onion and garlic.  Add meat and brown well on all sides lifting meat frequently with a long

wooden spoon to prevent sticking—about 2 to 3 minutes per side.  Add extra oil as needed.  Add the rest of ingredients and stir.

Lock lid into place and bring to pressure over medium heat, then lower heat and cook for the suggested time.  Allow pressure to drop

by the quick release method or automatic release method and remove the lid.  Stir and add the frozen peas.

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Weekly Recipe #68

Monday November 17, 2008

Mulligatawny Soup

Serves 6-8

Ingredients:

1 1/2 quarts chicken or vegetable stock

2 tbsp. oil

2 small apples, sliced

1 medium onion, chopped

2 medium tomatoes, quartered

1 clove garlic, chopped

1 celery rib, chopped

1/2 green pepper, chopped

1 tbsp. curry powder

1 1/2 cup red lentils, rinsed chopped parsley

1. Heat stock to a boil. Sauté the vegetables and apples in the oil with the curry powder until the tomatoes start to fall apart.

2. Add the lentils to the stock and cook for half an hour or more, until tender.

3. Puree in blender or food processor and reheat before serving. Garnish with parsley.

Weekly Recipe #69

Monday November 24, 2008

Pumpkin Seed and Olive Pate

Use sparingly on vegetables

• ingredients:

1/4 cup shelled pumpkin seeds OR walnuts

20 large oil cured olives (Morrocan, Greek), pitted

3-4 cloves garlic, peeled and chopped

small handful chopped parsley, spinach and/or cilantro

1 tbsp. virgin olive oil

• method:

1. Place all ingredients in a food processor and coarsely grind until well mixed.

2. If no food processor available, grind in mortar and pestle until well mixed.

3. Refrigerate

• variation:

1.      Add roasted red peppers, various fresh herbs: basil, marjoram, oregano, thyme.

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Weekly Recipe #70

Monday December 8, 2008

Chestnut Pancakes (gluten free, lower carb)

1 C chestnut flour (stone milled or extra fine)
1/2 C gluten free flour
1/2 C arrowroot
1 1/2 tsp baking soda
1 1/2 tsp cinnamon
1 1/2 C warm water
3 tbsp canola oil
2 tbsp maple syrup or honey
2 tbsp lemon juice

In a large bowl, combine the flours, soda and cinnamon.  In a small bowl
combine the water, oil, syrup (or honey) and lemon juice.  Stir into the
flour mixture.  Pour 1/3 C at a time onto a hot griddle.  Cook until brown
on each side.  Makes 8 5" pancakes.  These can be frozen and heated in a
microwave for later use if desired.
 

Weekly Recipe #71

Monday December 15, 2008

Chickpea and Almond Curry
 

Ingredients:
2 large onions, chopped
4-5 cloves garlic, minced
1 inch piece ginger, peeled and grated
2 tbsp. cold-pressed extra virgin olive oil
1 tbsp. mustard seed
2 tsp. each: curry powder, turmeric, coriander and cumin
1 tsp. each: cinnamon, ground ginger and ground cloves
2 cups water
3 cups cooked chickpeas
1/2 cup almonds, chopped finely
Juice of one lemon (optional)


1.  Sauté onion, garlic, ginger and spices in oil until onion is soft.
2.  Add water and chickpeas and cook at a simmer for 10 minutes. Add more
water if the curry becomes too dry, it should have a juicy gravy.
3.  Add in chopped almonds, cook 10 minutes. Stir in lemon juice and adjust seasonings.
 

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Weekly Recipe #72

Monday December 22, 2008

Mincemeat Cookies

Sugar free cookies for the holidays!

Weekly Recipe #73

Monday December 29, 2008

Goat Cheese and Zucchini Frittata

1 medium zucchini

1 tsp butter

1 clove garlic

1/2 red onion

4 large eggs

1/8 tsp salt

1 tbsp Parmigiano-Reggiano cheese

1 ounce goat cheese

freshly ground black pepper

Preheat the oven to 425°F.

Place the zucchini on a non-stick cookie sheet and lightly spray with olive oil. Place the cookie sheet in the oven and roast the zucchini for about 7 – 10 minutes turning once. Remove, cool and slice.

Heat 1/2 teaspoon butter in a small non-stick skillet over low-medium heat and add the garlic. Increase the heat and cook slowly over medium heat stirring frequently. Do not allow the garlic to brown. Add the sliced red onion and continue to cook until translucent. Set aside.

Whisk the eggs and salt in a bowl until frothy. Fold in the Parmigiano-Reggiano cheese.

Heat the remaining butter in a small non-stick skillet over high heat and when bubbling add the eggs. Reduce the heat to medium and simmer for about 2 minutes. Add the onion/garlic mixture distributing it across the top of the eggs.

Layer the zucchini slices on top in a crisscross pattern and then crumble the goat cheese over the top of the zucchini. Grind fresh pepper on top to taste.

Place in oven and cook for about 15 minutes until it puffs and is firm to the touch.

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Weekly Recipe #74

Monday January 5, 2009

Happy Healthy New Year!

Dried Blueberries
 

Dried blueberries have a sweet concentrated flavour and chewy texture. They are a great snack or

can add a nutritional boost to trail mixes, cereals, salads, desserts.

Organic fresh ripe blueberries, rinsed
1 small lemon, juiced
Rinse the blueberries and discard any that are mouldy, soft, or bruised. Place the blueberries in a

mixing bowl. Squeeze the juice of half a lemon in the mixing bowl with the blueberries.

Gently mix to coat all the berries. Strain them through a strainer and then spread them in a single

layer on a dehydrator tray.

Dehydrate anywhere from 6 - 10 hours or longer – depending one how you want the finished texture -

longer means smaller and more leathery. When the blueberries are completely dry, turn off the

dehydrator and allow them to cool to room temperature before storing.

Store the dried blueberries in an airtight container, glass jar, or re-sealable plastic bag. Label and

date the container; store in a cool dry place.

Three Methods for Rehydrating or Softening Dried Blueberries
Method 1: Soft Pliable Rehydrate Blueberries - Rinse the desired amount of blueberries with cold water

and drain well. Place the rinsed blueberries in a glass jar with lid or re-sealable plastic bag;
refrigerator overnight.

Method 2: Rehydrated Blueberries - Place 1 cup dried blueberries in a bowl or glass jar, add ½ cup 

cold water, mix well and cover; refrigerate overnight.

 

Weekly Recipe #75

Monday January 19, 2009

Turkey and Squash Soup

2 tsp olive oil

2 leeks, trimmed, chopped and rinsed

1 red bell pepper, chopped

3 cloves garlic, minced

4 cups chicken broth

1 small to medium butternut squash, peeled, seeded and cut into 1 inch cubes

2 tsp dried thyme

1 1/2 tsp ground cumin

1 lb turkey cutlets, cubed

2 cups frozen corn

2 tbsp lime juice

1/2 tsp crushed red pepper

1/4 tsp salt

Freshly ground pepper

Heat oil in a Dutch oven over medium-high heat. Add leaks and bell pepper, cook, stirring often until the vegetables

begin to soften - 3-4 minutes.  Add garlic and cook, stirring for 1 minute more.  Stir in broth, squash, thyme and cumin. 

Cover and bring to a boil.  Reduce heat to medium-low and cook until the vegetables are tender, about 10 minutes.  Add

turkey and corn; return to a simmer and cook until the turkey is just cooked through, 3-4 minutes.  Add lime juice and

crushed red pepper.  Season with salt and pepper. 

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Weekly Recipe #76

Monday January 26, 2009

Baked Carrots, Turnips and Rutabagas

2 large carrots, sliced them
1 medium turnip, cut in 1" cubes
1 medium rutabaga, cut in 1" cubes
1/4 cup veggie broth
1 Tbsp. apple juice
1 Tbsp. honey
1 tsp. grated lemon rind

Preheat oven to 350. Grease a 2 quart casserole dish. Arrange veggies in dish. In small bowl combine broth, apple

juice, honey or brown sugar, and lemon rind. Drizzle over root veggies. Cover with aluminum foil and bake till tender,

about 40-50 minutes.
 

Weekly Recipe #77

Monday February 9, 2009

Baked Trout with Parsley Pesto

For pesto
1 garlic clove
1 cup packed flat-leaf parsley leaves

6 basil leaves
1/3 cup extra-virgin olive oil
2 tablespoons walnuts, lightly toasted
1/4 teaspoon fine sea salt
Juice of one fresh lemon juice

For trout
2 tablespoons extra-virgin olive oil, divided
3 trout fillets
2 tablespoons fresh lemon juice
3/4 teaspoon fine sea salt
1/2 teaspoon dried hot red-pepper flakes

To make pesto:

With motor running, drop garlic into a food processor and process until finely chopped. Add parsley, oil, nuts, sea salt,

1/8 teaspoon pepper and purée until smooth. Transfer to a bowl and stir in lemon juice.

Bake trout:
Preheat oven to 350°F with rack in middle. Brush bottom of a large shallow baking pan with 1 tablespoon oil. Put fillets,

skin sides down, in baking pan and drizzle with lemon juice and remaining tablespoon oil. Sprinkle with sea salt, red-pepper

flakes, and 1/4 teaspoon pepper.

Bake fish until just cooked through, 12 to 15 minutes (depending on thickness). Serve fish with pesto.
 

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Weekly Recipe #78

Monday February 16, 2009

Beet, Apple and Orange Salad

1 lb beets

1 large orange

1 tbsp olive oil

1 clove garlic

1 1/2 cups shredded spinach

2 apples, peeled and sliced

1 tbsp apple cider vinegar

1/4 tsp salt

2 tbsp unsalted sunflower seeds, toasted

Place beets in a saucepan with enough water to cover.  Bring to a boil, cover, reduce heat and simmer for 20 minutes or until tender.  Drain

and run cold water over them.   Allow beets to cool, then trim and peel off skins, cut into 8 wedges.  Peel and section orange.  In a bowl,

combine orange sections, beets and apples.  Whisk together olive oil, vinegar, salt and garlic.  Pour over beet mixture and toss well.  Arrange

1/2 cup of greens on 4 salad plates.  Top with beet mixture, sprinkle with sunflower seeds and serve.

Weekly Recipe #79

Monday February 23, 2009

Spicy Coleslaw

4 cups thinly sliced red cabbage (You can also use green cabbage)
2 green onions, thinly sliced
1/2 cup chopped flat leaf parsley
4 tbsp mayo
3 tbsp fresh lime juice (more or less to taste)
Hot sauce to taste (about 1/2 tsp. Tabasco sauce)

Pinch ground cayenne pepper
Salt to taste

Weekly Recipe #80

Monday March 2, 2009

Chicken Bouillabaisse

1 tbsp olive oil
1 tbsp garlic, coarsely chopped
1/2 tsp saffron threads
1 tsp grated orange zest
3/4 tsp sea salt
1/2 tsp black pepper
1/4 tsp fennel seeds
1/4 tsp Herbes de Provence
1/2 cup onion, chopped
1/4 cup celery, chopped
1/4 cup carrot, peeled and chopped

4 chicken thighs (about 2 lb), skin and fat removed
1 cup diced tomatoes
1/2 cup dry white wine
3/4 cup water
5 red or Yukon Gold potatoes, peeled and quartered
10 oz kielbasa sausage, cut into 1 inch chunks

In a large bowl, mix the olive oil, garlic, saffron, lemon zest, salt, pepper, fennel seeds, Herbes de Provence, onion, celery and carrot.  Add the chicken to the bowl and coat with oil mixture.  Note:  the chicken can be combined with the oil mixture and allowed to sit the bowl, covered and in the refrigerator for up to 8 hours in advance.

Transfer ingredients in the bowl to the pressure cooker.  Add tomatoes, wine, water and potatoes.  Lock the lid in place and bring to 15 psi pressure, then lower heat and cook for 7 minutes.  Allow pressure to drop by the quick release method or automatic release method and remove the lid.

Add the sausage to the pressure cooker. Lock the lid in place again and bring to 15 psi pressure, then lower heat and cook for 2 minutes.  Allow pressure to drop by the quick release method or automatic release method and remove the lid.
 

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Weekly Recipe #81

Monday March 9, 2009

Steamed Artichokes with Mayo Dip

How to Cook and Eat an Artichoke

You can trim the ends off the leaves for aesthetic reasons, or leave them intact.  Cut about 3/4 inch off the top of the artichoke. Pull off any of the smaller

leaves at the bottom and trim the stem to 1".  Rinse the artichokes in cold water.  In a large pot, put a couple inches of water, a clove of garlic, a slice of lemon, and a bay leaf. Insert a steaming basket. Add the artichokes. Cover. Bring to a boil and reduce heat to simmer. Cook for 25 to 45 minutes or until the outer leaves can easily be pulled off. Cooking time depends on how large the artichoke is.  Artichokes can be eaten hot or cold.  You pull off a leaf, dip the end that was attached in either melted butter or one of the dips below, then run the inside of the leaf over your bottom teeth and use them to strip the delicious flesh off. Discard the rest of the leaf. 
 

Pesto Mayonnaise

1 c. mayo

3 tbsp pesto sauce

Mix thoroughly and adjust proportions to your taste.

Herbed Mayo Dip

1 c. mayo

1 tsp chopped chives and parsley

1/4 tsp tarragon

Mix well.

Weekly Recipe #82

Monday March 16, 2009

Carrot, Orange and Ginger Sauté

2 teaspoons olive oil
3 cups grated carrots (6 medium-large)
2 teaspoons minced fresh ginger
1/2 cup freshly squeezed orange juice
1/4 teaspoon salt
Freshly ground pepper to taste

Heat oil in a large non-stick skillet over medium-high heat. Add carrots and ginger; cook, stirring often, until wilted, about 2 minutes. Stir in orange juice and salt; simmer, uncovered, until the carrots are tender and most of the liquid has evaporated, 1 to 2 minutes. Season with pepper and serve.

Weekly Recipe #83

Monday March 23, 2009

Weekly Recipe #84

Monday March 30, 2009

Stuffed Eggplant

1 eggplant

2 garlic cloves, minced

1 zucchini, chopped

4 mushrooms, chopped

1/2 cup celery, chopped

1 cup mozzarella cheese or mozzarella flavoured rice cheese, grated

1 cup tomato sauce

3 tbsp olive oil

1 medium onion, chopped

2 eggs (these can be left out if trying to avoid eggs)

1 tbsp dried thyme

Cut eggplant in half lengthwise, do not peel.  Hollow out centre of eggplant leaving about 1/2 inch of flesh in the shell and set aside.  Layer cut out centre with liberal amounts of salt, put a weight on top and let sit for 1 hour to extract the bitter juices.  Parboil hollowed out halves for 5 minutes.  Next, rinse salt off the eggplant centre and chop it.  In a large frying pan, combine olive oil, eggplant centre, garlic, mushrooms, onion, zucchini and celery.   Sauté until translucent.  Transfer to a mixing bowl.   Add eggs (if using) and thyme.  Mix well.  Fill eggplant halves halfway with cooked mixture.  Sprinkle with grated cheese.  Add remaining stuffing and top with grated mozzarella, sauce and more grated cheese.  Place in a baking dish and bake at 350 degrees for 45-60 minutes, until tender.

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Weekly Recipe #85

Monday April 6, 2009

Weekly Recipe #86

Monday April 13, 2009

Swiss Chard and Mushroom Squares

1 large bunch Swiss Chard
1/4 teaspoon hot pepper flakes
Salt
1 tbsp cold pressed extra virgin olive oil
1 small onion, finely diced
1 clove garlic, minced
1/4 pound mushrooms, stems removed, caps finely diced
1/2 teaspoon soy sauce
4 large eggs
1/2 cup Gruyère, Swiss or mozzarella rice cheese, grated
1/4 cup fine dry bread crumbs (rice bread crumbs for us gluten-free types)

Remove the centre ribs from the chard and wash the leaves well in cold water.  Place them in a large pot and add the hot pepper flakes

and 1/2 teaspoon salt. Add water to cover by several inches and bring to a boil about 3-5 minutes. Drain well and cool slightly, then
squeeze dry and finely chop.

Meanwhile, heat the olive oil in a small frying pan over medium heat. Add the onion and garlic, sprinkle lightly with 1/4 teaspoon

salt and cook, stirring, for 5 minutes. Add the mushrooms and the soy sauce and sauté until they are tender, about 5-7 minutes. Remove

from the heat and cool slightly.

Heat the oven to 350 degrees. Grease a 9-by-9-inch baking dish.

Combine the well drained Swiss chard and mushroom mixture in a bowl. Add the eggs, cheese and bread crumbs and mix well.

Spread into the prepared pan. Bake 20 minutes. Cut into squares to serve.
 

Weekly Recipe #87

Monday April 20, 2009

Healing Cabbage Soup

You can add protein to this soup with sliced cooked sausages, chopped cooked chicken breast, or cooked lentils.

3 tablespoons olive oil

1 small onion, chopped

2 cloves garlic, chopped

1 cup celery, chopped

1 cup carrots, thinly sliced

8 cups of water

4 chicken or vegetable bouillon cubes

1/2 tsp dried basil, thyme and oregano

1/8 tsp cayenne pepper

1 teaspoon salt, or to taste

1/2 teaspoon black pepper, or to taste

1/2 head cabbage, cored and coarsely chopped

1 (14.5 ounce) can Italian-style stewed tomatoes, drained and diced

In a large stockpot, heat olive oil over medium heat. Stir in onion, garlic and celery; cook until onion is transparent, about 5 minutes.

Stir in water, bouillon cubes, basil, thyme, oregano, salt, and pepper. Bring to a boil, then stir in cabbage and carrots. Simmer until cabbage wilts, about 10 minutes.

Stir in tomatoes. Return to a boil, then simmer 15 to 30 minutes, stirring often.

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Weekly Recipe #88

Monday April 27, 2009

Chicken, Leek and Broccoli Pie with Potato Crust

1 large or 2 medium red potatoes

1 cup of broccoli, chopped

1 leek, well washed

2 cloves garlic, minced

1 tbsp butter

1 tbsp olive oil

1 cup diced cooked chicken breast

1 cup shredded Swiss, cheddar or rice cheese

6 eggs

3/4 cup plain rice or soy milk

1/2 tsp dry mustard

Sweet Hungarian paprika

Parsley to garnish

Preheat oven to 375 F. Grease a 9-1/2-inch round, deep pie dish with a few drops of olive oil. Bring a large pot full of salted water to a boil.

Peel the potato and rinse. Cut into 1/4-inch thick slices. Place in boiling water along with the broccoli. Simmer 4 minutes. Drain and rinse in cold water to stop cooking process. Pat potato slices dry with paper towels and place in a circular pattern around the bottom and sides of the pie dish to form a crust. Sprinkle with kosher salt and freshly ground pepper. Top with drained broccoli. Set aside.

Slice leeks into 1/4-inch thick rounds, including about 2 inches of the green part and the center tender core.

Heat a large heavy skillet on medium heat. Add butter, olive oil, garlic and leeks. Gently cook, stirring often, until leeks are lightly browned and soft, about 5 to 8 minutes. Remove from heat and cool slightly. Place leeks on top of broccoli in pie pan. Cover with diced chicken and sprinkle with cheese.

Blend eggs, milk, and dry mustard powder. Pour carefully over the top of the pie. Sprinkle lightly with paprika.

Bake 30 to 45 minutes until egg custard is set. Remove and let cool 15 minutes before cutting into wedges to serve. Sprinkle with chopped parsley, if desired. May be served warm or at room temperature.
 

Weekly Recipe #89

Monday May 4, 2009

Stir-fried Mushrooms and Snow Peas

1/2 pound fresh snow peas

1/2 pound mushrooms

1 tablespoon water

1 teaspoon minced garlic

1 tablespoon sesame oil

1 teaspoon lemon juice

1/2 teaspoon Italian seasoning

In a medium sauce pan, combine the snow peas, mushrooms, water and garlic. Stir-fry on high for 3-4 minutes or until crisp-tender; drain. Combine the sesame oil, lemon juice and Italian seasoning. Drizzle over peas; toss to coat.

Weekly Recipe #90

Monday May 11, 2009

Latin American Chicken and Quinoa

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Weekly Recipe #91

Monday May 25, 2009

Avocado and Asparagus Salad

2 lb of asparagus
2 medium avocados
Juice and zest of 1 lemon
2 tablespoons of olive oil
2 tablespoons of fresh parsley
1 tablespoon of fresh coriander
1 tablespoon of white wine vinegar
½ tablespoon of balsamic vinegar
1 teaspoon of fructose
1 teaspoon of fresh mint
Salt and pepper, to taste

Trim off the tough ends of the asparagus, then steam until just tender and
bright green.

Plunge the asparagus into cold water to halt the cooking time and drain
well. Set aside.

Peel the avocados then dice the flesh. Toss with the lemon juice and lemon
zest, then add to the asparagus.

For the dressing, whisk the white wine vinegar, balsamic vinegar, olive
oil, fructose, mint and parsley.

Add salt and pepper to taste, then pour over the asparagus.

Toss lightly, refrigerate and serve.

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