Recipes From Jennifer Puri, Tasty Healthy and Nutritious

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Flatbread Pizzas

FLATBREADS are used to create wraps and quesadillas but the most popular use of flatbreads is pizza.

Rich in fiber, flatbreads are typically unleavened bread and do not contain yeast. Flatbreads originated in ancient Egypt but today are produced and enjoyed around the world. Some of the most popular flatbreads are Focaccia, Naan, Tortillas, Pita, Oatcake, Green Onion Cake, Torta and Injera.

Flatbreads have a lower caloric and carbohydrate content due to their thinner crusts and are ideal as appetizers or light entrees as shown in the FLATBREAD PIZZA recipes below.

ROASTED RED PEPPER AND OLIVE FLATBREAD

Prep Time: 10 min Cook Time: 10 - 12 min Servings: 2

Ingredients:

• 1 flatbread
• 1 1/2 cups of roasted red peppers sliced
• 1/2 cup seedless black olives halved
• 1/2 cup cherry tomatoes halved
• 1 cup shredded mozzarella cheese
• 3/4 cup crumbled feta cheese
• 1/2 cup coarsely chopped fresh basil leaves
• 1 tsp chopped fresh oregano leaves

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Directions:

Sprinkle mozzarella cheese on flatbread, then top with sliced roasted red peppers, cherry tomatoes, olives, feta cheese, oregano and basil leaves. Bake on middle rack of pre-heated oven (400 degrees Fahrenheit) for 10 -12 minutes. Serve immediately.

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PEACH AND PROCIUTTO FLATBREAD

Prep Time: 10 min Cook Time: 7 - 8 min Servings: 2

Ingredients:

• 1 flatbread
• 1 cup shredded mozzarella cheese
• 1 1/2 cups sliced peaches
• 6 – 8 slices prosciutto
• 3 tsps balsamic vinegar
• 3/4 cup shredded Gouda cheese
• 1/2 cup coarsely chopped fresh basil leaves
• 1 tsp chilli flakes (optional)

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Directions:

Sprinkle mozzarella cheese on flatbread, then top with sliced peaches, prosciutto, balsamic vinegar, gouda cheese, basil leaves and chilli flakes. Bake on middle rack of pre-heated oven (400 degrees Fahrenheit) for 7 – 8 mins. Serve immediately.

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Bacon and Herb Wrapped Chicken

THANKSGIVING is a holiday when family and friends gather together to express gratitude and enjoy a festive meal which usually includes a roasted turkey. However, BACON AND HERB WRAPPED CHICKEN is a great option for a smaller gathering. Bacon is the key ingredient to locking in moisture and flavour and this dish pairs well with mashed potatoes, garlic green beans, broccoli, caramelized carrots or pumpkin and cranberry sauce.

Thighs or drumsticks can be substituted instead of chicken breasts. If using chicken breasts make sure that each piece is roughly the same size, approximately 4- 5 ounces.

Prep Time: 15 min Cook Time: 30 - 40 min Servings: 4

Ingredients:

• 4 skinless Chicken breasts 4-5 oz each
• 12 thin slices of bacon
• 2 tbsp olive oil
• 1/3 cup maple syrup
• 2 tsps Dijon mustard
• 2 garlic cloves finely chopped
• 1/2 tsp of salt
• 1/4 tsp of coarsely ground black pepper
• 1 tbsp finely chopped parsley
• 1 tbsp finely chopped thyme

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Directions:

Pre heat oven to 375 degrees Fahrenheit.

In a small bowl mix together olive oil, garlic, maple syrup, dijon mustard, parsley, thyme, salt and pepper.

Place the chicken breasts on a cutting board and brush the olive oil mixture over each one making sure that each side of the breasts is covered. Wrap 2 – 3 slices of bacon around each breast and then place them seam side down on a foil covered baking pan or tray.

Drizzle any leftover olive oil mixture over the breasts and then bake for 30 – 40 minutes or until chicken is cooked and the bacon is crisp. Insert a meat thermometer in the thickest part of the breast to check if chicken is cooked through which should be at least 165 degrees Fahrenheit.

Allow the chicken to rest for a few minutes and garnish with parsley before serving.

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Peanut Butter, Coconut and Shrimp Stirfry

Korean Beef Bowl

Ceramic RICE BOWLS are believed to have originated in Japan and then migrated to Korea, China and other parts of Asia. Distinguished by their nature influenced designs, motifs, durability and water absorbency, Japanese earthenware is perhaps the oldest ceramic tradition in the world.

Incredibly versatile, rice bowls combine fresh vegetables, grains and protein making them a colourful and healthy dinner choice.

You can create different versions of rice bowls by layering the bowls with a combinaiton of cooked white, brown or yellow rice, raw or roasted vegetables, chicken or beef. Toppings could include pickled ginger, basil leaves, toasted peanuts or sesame seeds and a drizzle of gochujang or sriracha sauce.

Quick and easy to prepare KOREAN BEEF BOWL is a combination of fresh flavours and just the right amount of spice.

Prep Time: 12 min Cook Time: 15 minServings: 4

Ingredients:

• 1 lb lean ground beef
• 1 cup chopped red bell pepper
• 1 tsp minced ginger
• 1 tsp minced garlic
• 1⁄2 tsp salt
• 1⁄2 tsp coarsely ground black pepper
• 1 tbsp soya sauce
• 1 tsp sesame oil
• 1 tbsp honey
• 1 tbsp gochujang sauce
• 2 cups of thinly sliced cucumber
• 2 cups of thinly sliced carrots
• 2 cups of thinly sliced radish
• 3 green onions thinly sliced
• 4 fried or boiled eggs
• 4 cups cooked white rice

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Directions:

In a frying pan or skillet cook the ground beef until browned about 3 – 4 minutes. Add the ginger, garlic and red pepper and continue to cook.

In a small bowl blend together the soya sauce, honey, salt, pepper and the gochujang sauce. Pour the sauce over the browned beef and continue cooking for another 2 – 3 minutes or until beef is fully cooked. Add the sesame oil and remove the pan from the heat.

Assemble four bowls with warmed cooked rice, beef, sliced cucumbers, carrots, radishes and fried or boiled eggs. Garnish with green onions and a drizzle of gochujang or sriracha sauce and serve.

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Spring Recipes

Decadent Curry Chicken Salad

Delicious, easy to make Decadent Curry Chicken Salad gets its colour and flavour from Curry Powder.

Curry powder is a commercial spice blend that has a unique warm taste which was first manufactured by a British company, in the mid eighteen hundreds. Curry Powder’s popularity in England led to its journey to America and eventually Canada, where it can be found in the spice aisle of your local supermarket. Some versions can be spicier than others but either way, the combination of spices make this seasoning a great way to add flavour and nutritional benefits, to a wide array of recipes.

DECADENT CURRY CHICKEN SALAD is packed with nutritious ingredients and can be served for Lunch, Brunch or at a picnic. It can be sandwiched between a bagel, croissant or served open-faced on rye, wholewheat or pumpernickel bread. Leftover salad can be refrigerated in a sealed container for up to three days.

Prep Time: 30 min Cook Time: 10 min Servings: 4-6

Ingredients:

• 1 1⁄2 lbs Boneless, skinless Chicken Breasts
• 3⁄4 measuring cup Curry Powder
• 4 Tbsps Olive Oil
• 1⁄2 cup Fat Free Greek Yoghurt
• 1⁄4 cup Mango, Pineapple or Peach sweet Chutney
• 1 cup Vegenaise or Mayonnaise
• 1⁄2 cup chopped Cashews
• 1⁄2 cup golden Raisins
• 1⁄2 cup chopped Celery (opAonal)
• 1⁄2 cup finely sliced Green Onion (opAonal)
• 1⁄2 cup chopped Parsley
• 2 tsps Freshly squeezed Lemon Juice
• Salt and pepper to taste

Products Used In This Recipe:

SWEET MANGO CHUTNEY by Pataks Original available at Save-On-Foods and Walmart

CURRY POWDER by PTI available at Walmart

PUMPERNICKLE RYE BREAD available at Sunterra Foodmarket

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Directions:

Slice Chicken Breasts into strips and coat with half the Curry Powder.

In a Wok or Frypan heat the Olive oil and then add the chicken strips. Cook the chicken for approximately 8 – 10 minutes or until tender. Remove from Wok or Pan and allow to cool.

Once the chicken has cooled cut it into small pieces and set aside.

In a medium size bowl stir together Yoghurt, Chutney, Mayonnaise or Vegenaise and remaining Curry Powder. Add Cashews, Raisins, Celery, Green onion and Parsley. Finally add Lemon juice, salt, pepper and the chicken pieces and stir well.

Arrange slices of rye bread on a platter. Add a tablespoon of curry chicken to each slice, top with a cherry tomato, parsley and serve.

DECADENT CURRY CHICKEN SALAD can also be served on a bed of greens, or as a DIP with crackers.

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Ham and Pineapple Bake

CHEAP AND EASY TO PREPARE EGGS are an inexpensive source of high quality protein. Eating enough protein can help with weight loss, increase muscle mass, optimize bone health and lower blood pressure.

A whole egg contains a tiny bit of every nutrient you need and there are many ways to prepare eggs but poaching or boiling them preserves most of their nutritional benefits.

Tasty and filling, eggs have been popular for thousands of years and in many cultures eggs are a symbol of new life, fertility and re birth.

Eggs are a breakfast mainstay and frittatas, quiches, burritos, quesadillas, devilled, pickled or creamed eggs are just some of the delicious ways to consume eggs.

HAM AND PINEAPPLE BAKE can be enjoyed any time of the day and pairs well with a side of fingerling potatoes and a tossed salad.

Prep Time: 20 min Cook Time: 45 min Servings: 4-6

Ingredients:

• 1 small loaf of French bread
• 4 tbsps butter
• 1/2 lb cooked ham cut into small pieces
• 1 cup shredded cheddar cheese
• 3/4 cup drained pineapple bits
• 4 eggs
• 2 1/4 cups milk
• 1 tsp ground mustard
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp chopped chives

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Directions:

Butter a medium size glass baking dish. Slice the French bread and then spread butter on one side of each slice. Next slice the bread into one inch cubes and place in baking dish. Spread the ham cubes and pineapple bits on top of the bread and sprinkle with cheddar cheese.

In a mixing bowl, beat the eggs and then blend in the mustard, salt, pepper, milk and chives. Pour the mixture evenly over the bread mixture. Cover tightly with saran wrap and refrigerate overnight.

The next day Pre heat oven to 350 degrees Fahrenheit.

Remove baking dish from refrigerator and place on middle rack of oven. Bake un-covered for 45 minutes or until puffed and golden in colour. A knife inserted in the center should come out clean. Serve immediately.

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Hoisin Pork With Pineapple Rice

Deliciously yellow fruit, a pineapple is neither a pine or an apple but is a group of berries fused together.

Pineapples are indigenous to South America and are believed to have originated in the forests of Brazil and harvested by tribes who lived in the area. Christopher Columbus is credited with introducing the pineapple to Europe and “Pina Des Indes” or “ Pine Cone of the Indes” were the names used to describe the fruit by the Spanish.

The pineapple plant has a life span of up to fifty years , can take up to three years to grow and mature and only one pineapple is produced by a plant in a season.

Pineapple goes well with Ham, Seafood, Chicken, Tofu, Yoghurt and Cottage Cheese.

The combination of HOISIN PORK and PINEAPPLE RICE fuses together delicious flavours and can be prepped and cooked in a relatively short time. The filet or tenderloin used in this recipe is one of the healthier cuts of meat and is just as lean as skinless chicken breasts.

Prep Time: 15 min Cook Time: 30 min Servings: 2-3

Ingredients:

• 1 Pork tenderloin
• 2 tbsps Hoisin Sauce
• 2 tbsps Soya Sauce
• 1 Tbsp grainy Dijon Mustard
• 2 tsps Honey
• 1 1⁄2 tsps. Rice Vinegar
• 2 tbsps vegetable oil
• 4 cups COOKED white or Jasmin rice
• 2 tbsps butter
• 1⁄2 tsp Red Chilli Flakes
• 2 tbsps chopped Coriander leaves
• 1 can (398 ml) Pineapple Tidbits drained
• 1⁄2 tsp salt

Products Used In This Recipe:

HOISIN SAUCE by LEE KUM KEE available at Great Canadian Superstore and Walmart

PINEAPPLE TIDBITS in pineapple juice by DOLE available at Great Canadian Superstore and Walmart

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Directions:

In a small bowl mix together Hoisin sauce, Soya sauce, Honey, Dijon Mustard and HALF a teaspoon of Rice vinegar. Spread the marinade all over the tenderloin and let it sit for ten minutes.

Pre heat oven to 400 degrees Fahrenheit.

Add two tablespoons of oil to a large skillet and place the tenderloin in it. On medium heat brown the tenderloin on all sides approximately three to four minutes. Remove tenderloin from skillet and place on a foil lined baking tray. Pour any remaining marinade over it and then place it on the middle rack of the oven. Bake un-covered for 20 minutes or until cooked through.

On medium heat melt butter in a wok or skillet, add drained pineapple pieces, chilli flakes, chopped coriander, one teaspoon of rice vinegar and salt. Stir fry for a couple of minutes and then add the cooked rice and gently blend all the ingredients together. Remove from heat and garnish with coriander leaves and a few pineapple pieces.

Remove tenderloin from oven, cover and let stand for five minutes. Serve sliced tenderloin with small bowls of Pineapple Rice and use Hoisin sauce as a dip if desired.

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One Pan Chicken Fajitas

Originating in South and Central America, Bell Peppers have been cultivated for thousands of years. Available in a variety of colours, red, orange, yellow, green and even purple they are related to chilli peppers, tomatoes and breadfruit.

All bell peppers start out as green but their colour and ripeness depends on the amount of time the pepper spends on the plant. Red peppers are more ripe and their flavour is typically sweeter and milder and generally easier for most people to digest. They can be eaten raw, cooked, dried or powdered.

Bell peppers are an excellent addition to a healthy diet as they are mainly composed of water with smaller amounts of carbohydrates, protein, fiber and fat. Rich in many vitamins, antioxidants and carotenoids they are beneficial for eye health and reduced risk of anaemia.

Peppers can be enjoyed as a snack, in a salad, stuffed, grilled, roasted, pickled, raw or sautéed as shown in the ONE PAN CHICKEN FAJITAS recipe below.

Prep Time: 15 min Cook Time: 15 minServings: 4

Ingredients:

• 3 boneless chicken breasts
• 1 medium white onion
• 1 lime
• 3 red and yellow bell peppers
• 5 tbsps extra virgin olive oil
• 3/4 tsp chilli powder
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp cumin powder
• 1/4 tsp black pepper
• 1/4 tsp oregano
• Salt to taste

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Directions:

Slice onion and bell peppers (seeds and stems removed) into 1/4” thick slices.

In a small mixing bowl combine 3 tbsps of olive oil, juice of half a lime, chilli and garlic powder, paprika, cumin, black pepper, oregano and salt to taste. Slice chicken breasts into thin strips and add to the spice mixture.

Add half the chicken pieces to a large non- stick frying pan or skillet and saute over medium to high heat until cooked, about 4 to 5 minutes. Remove from pan and repeat with remaining chicken.

Set cooked chicken aside and add 2 tbsps of olive oil and the sliced onions to the frying pan. Saute for two minutes then add the sliced peppers and continue sauteeing until peppers are cooked and brown at the edges. Add the cooked chicken and combine with the peppers and onion until heated through.

Serve Chicken Fajitas over warm tortillas with a squeeze of lime, avocado, sour cream and pica de gallo.

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Shrimp and Rice Noodle Stirfry

SEAFOOD have a variety of nutrients that contribute to our wellbeing and are also low in calories.

A great source of lean protein, seafood is good for our eyes, heart, brain, muscles, skin and bones.

Generally fatty fish such as salmon and mackerel are better as they contain fat soluble nutrients our bodies can absorb.

Raw shrimp should be firm and their shells should always be translucent, greyish green, light pink or a pinkish tan in colour.

Delicious, healthy, cost effective and easy to prepare as shown in the recipe SHRIMP AND RICE NOODLE STIRFRY below.

Prep Time: 15 min Cook Time: 15 min Servings: 3 - 4

Ingredients:

• 225 gm rice noodles
• 16 jumbo size shrimp
• 1⁄2 red pepper thinly sliced
• 16 snowpeas
• 12 baby carrots sliced
• 8 brocoli florets
• 4 green onions thinly sliced
• 4 tbsps vegetable oil
• 4 -5 tbsps dark soya sauce
• 4 tbsps Green Curry Paste
• 1 tbsp Red chilli flakes

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Directions:

Prepare rice noodles in accordance with package instructions, drain and set aside.

Heat 3 tbsps of oil in a wok or skillet, add green onions and saute until they turn a light brown. Add the sliced carrots, red peppoer, broccoli and snow peas and stirfry for about 5 minutes or until tender then add the green curry paste and soya sauce and saute for another 2- 3 minutes. Remove from heat while you cook the shrimp.

In a frying pan or wok heat the remaining oil, add the shrimp and saute for 3 to 4 minutes or until the shrimp turn pink and are no longer translucent.

Add cooked shrimp and noodles to the veggies and return skillet to the stove allowing it to heat through before serving. Garnish individual bowls with sliced green onion and some chilli peppers if desired.

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Spicy Chicken Curry

SPICE IT UP - Spices improve the natural flavour and appearance of food. There are over 300 spices but the most popular are Black pepper, Mustard, Cumin, Turmeric, Cloves and Cinnamon.

Spices have been used for centuries for their medicinal and preservative qualities. In addition to their antibacterial and antifungal properties they are also a good source of vitamins, calcium, iron and antioxidants.

Saffron often referred to as “red gold” is the most expensive spice in the world and because of its disinctive yellow colour is used in everything from liquor, cheeses, curries, meat and rice dishes and soups.

Generally used in small amounts spices are probably the easiest way to create a great tasing meal.

Prep Time: 15 min Cook Time: 40 minServings: 5-6

Ingredients:

• 3 lbs boneless, skinless chicken breasts
• 2 small onions finely sliced
• 3⁄4 cup Canola oil
• 1 1⁄2 tbsps. minced ginger
• 1 1⁄2 tbsps. minced garlic
• 3 tbsps. curry powder
• 1 tsp ground cumin
• 1 tsp ground turmeric
• 1 1⁄2 tsps. powdered red chilli peppers
• 2 bayleafs
• 1 1/2 tsps salt
• 1 cup plain yoghurt
• 1⁄2 can (398 ml) crushed tomatoes
• 1 1⁄2 cups water
• 1 tsp sugar
• 3⁄4 cup coconut milk
• 1 1⁄2 tsp Garam Masala
• 3 – 4 tbsps chopped cilantro

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Directions:

Cut chicken breasts into bite size pieces. Heat oil in a large pot or skillet, add onions and saute until onions are lighly brown. Add ginger and garlic and saute for a minute then add chicken and continue sauteing until the chicken is no longer pink on the outside about 3 – 4 minutes.

Add curry powder, cumin, turmeric, red chilli peppers and the bay leafs and sWr fry for 2 – 3 minutes. If the mixture is sticking to the pot sprinkle a little water and reduce heat.

Next add the yoghurt and blend in followed by the water. Cover the pot and allow the curry to simmer for approximately 15 - 20 minutes or until chicken is tender.

You can now add the crushed tomatoes, sugar and coconut milk and simmer for 2 – 3 minutes.

Remove the curry from the heat and garnish with garam masala and chopped coriander leaves.

Serve SPICY CHICKEN CURRY with a tossed salad, steamed rice or naan bread.

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Spinach, Mushroom and Red Pepper Strata

Spinach, Mushroom and Red pepper Strata

Never made a STRATA? Well, here is an easy to follow recipe that can be enjoyed straight out of the oven.

This delightful spinach and cheese dish should be prepared the day before and left over night in the fridge for best results.

Made with layers of ingredients and baked in custard the Strata is a classic comfort food which will be enjoyed by family and friends alike.

This recipe is vegetarian but flexible, so feel free to substitute the mushrooms and red bell pepper for small amounts of COOKED bacon, ham, sausage or pancetta but remember to adjust the salt accordingly.

The Strata pairs well with a side of GREEN or FRUIT Salad, Sausage or Ham.

Prep Time: 1 hour Cook Time: 60 – 75 min Servings: 6

Ingredients:

• 8 cups of stale white bread cut into one inch cubes
• 4 packed cups of fresh Spinach
• 1/2 cup of chopped Red Bell Pepper
• 1 cup of chopped cremini mushrooms
• 1 Onion finely chopped
• 3 cloves of Garlic finely chopped
• 1 1/2 cups shredded old Cheddar cheese
• 1/2 cup shredded Parmigiano cheese
• 3 Tbsps butter
• 9 eggs
• 2 cups Milk
• 1 level tsp salt
• 1 tsp ground black pepper
• 4 tsps of Dijon mustard
• 1/4 tsp Nutmeg

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Directions:

DAY ONE:

Melt the butter in a frying pan or Wok, add onions and saute until transparent. Then add the garlic, red peppers and mushrooms and saute for another minute. Finally add the spinach and saute until the spinach is wilted.

In a buttered baking dish spread one third of the bread cubes on the bottom. Layer one third of the spinach, red pepper and mushroom mixture on top of the bread cubes and sprinkle one third of the cheeses on top. Then repeat the process using one third of the bread cubes and one third of the spinach mixture and cheeses. For the last layer add the remaining bread cubes, spinach mixture, and sprinkle the cheeses evenly over the top of the Strata.

In a medium size bowl whisk the eggs, salt, black pepper, Dijon mustard and nutmeg and then add the milk. Pour the mixture evenly over the Strata, then cover with plastic wrap and let refrigerate over night.

DAY TWO:

Take Strata out of the fridge about 15 minutes prior to baking. Pre heat oven to 350 degrees farenheit

Place Strata on the middle rack in oven and bake for 60 to 75 minutes or until it turns puffy in the centre and brown. Remove from oven and let cool for 5 minutes before serving.

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Tuna Tostadas

TO FOLD OR NOT TO FOLD is the difference between a TOSTADA and a TACO.

The decision to stuff toppings in a Taco or pile toppings on a Tostada is up to you.

The early Mexicans determined that the best way to extend the shelf life of a stale tortilla was to toast it. It appears that avoiding food waste was as important then as it is now.

There are many popular Mexican food options but the taco is an international favourite, and there are few better ways to achieve a combination of flavours in one bite.

A tortilla fried or toasted is a delicious crunch base and can be topped with refried beans, cheese, Mexican rice, lettuce, tomatoes, ground beef, shredded chicken or AHI TUNA used in the recipe for TUNA TOSTADAS.

Prep Time: 20 min Cook Time: 8 min Servings: 4

Ingredients:

• 500 gm Ahi Tuna
• 2 cups thawed Mango chunks
• 1 Jalapeno pepper seeded and chopped
• 3 tbsps chopped coriander leaves
• 1⁄2 cup red onion finely chopped
• 1 cup chopped cucumber
• 3 tbsps extra virgin olive oil
• 2 tbsps freshly squeezed lemon juice
• 6 tbps Mayonnaise
• 2 Chipotle Peppers in Adobo Sauce finely chopped
• 4 x 6 inch Corn or Flour TorEllas
• 4 tbsps vegetable oil

Products Used In This Recipe:

Mango Chunks Frozen by Western Family available at Save –On –Foods.

Chipotle Peppers in Adobo Sauce by La Costena available at Real Canadian Superstore or Amazon.

Ahi Tuna available at Save-on-Foods

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Directions:

Slice Ahi Tuna into bite size pieces and set aside.

Cut mango chunks into half inch pieces and place in a medium size mixing bowl. Add chopped de-seeded jalapeno, red onion, cucumber, coriander leaves, lemon juice and olive oil. Now add Ahi Tuna pieces and gently blend together, cover and set aside.

Prepare the Adobo Mayo dressing by combining the chopped chipotle peppers and a little of the adobo sauce with the mayonnaise.

In a heated frying pan or skillet place a tablespoon of vegetable oil and one tortilla. Fry tortilla, flipping once or twice until crispy, approximately one to two minutes. Remove from pan and place on paper towel to drain of any excess oil. Repeat process with remaining tortillas.

Place individual tostadas on dinner plates and top with Ahi Tuna mixture. Garnish with a tablespoon of Adobo mayo dressing, a few coriander leaves and serve.

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Two Sides

They say there are two sides to everything and this is particularly true of side dishes.

A side dish refers to a smaller portion and can add vitamins, minerals, nutrients and flavours that you may not get from the main dish.

Garden or fruit salads, sautéed or roasted veggies, mashed potatoes or couscous, corn on the cob or garlic bread are all side dishes that excite our taste buds and can also in some cases serve to soak up sauces and gravies.

French beans and rainbow carrots are available to be enjoyed year round. They pair well with grilled, baked or roasted chicken, meat or fish entrees.

Prep Time: 10 min Cook Time: 20 Servings: 4

Ingredients: Glazed Rainbow Carrots

• 1 lb organic Rainbow Carrots
• 2 tbsps Olive oil
• 2 tsps sugar
• 2 tbsps fresh Thyme
• 1/4 tsp salt
• 1 cup water

Directions: Glazed Rainbow Carrots

Peel and wash carrots and place in a large pan. Add water, olive oil, sugar, thyme and salt and then cover and cook over medium heat until carrots are tender, about 10 – 12 minutes. Allow carrots to continue cooking another five minutes or until they are glazed and lightly browned. Serve immediately.

Prep Time: 15 min Cook Time: 15 min Servings: 4

Ingredients: French Beans With Red Pepper and Onion

1 lb French Beans with ends trimmed
1 Red bell pepper thinly sliced
1 white Onion thinly sliced
2 tbsps Olive Oil
1 tbsp butter
2 Garlic cloves finely chopped 1 tbsp lemon zest (optional)
Salt and Black pepper to taste

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Directions: French Beans With Red Pepper and Onion

Cook French beans in salted water until tender, drain and set aside. Melt butter and olive oil in a pan and then add the red pepper, onion slices and garlic and saute until tender. Add the beans, salt and pepper and stir for a couple of minutes until heated through. Sprinkle with lemon zest and serve.

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Summer Recipes

Bucket Salad

The GLASS ICE BUCKET typically used to chill beverages or wine is the perfect container to showcase this delicious salad in all its colour and texture.

An essential item, the bucket has been around since the beginning of time. Wood, leather or galvanized iron buckets have been used to haul water, wine, milk, waste and building materials, fire fighting and even to rescue victims of an earthquake.

Today we are more likely to associate inexpensive plastic buckets with a mop, ice cream, paint, frozen foods or toys.

Prep Time: 30 min Servings: 4-6

Ingredients:

• 4 cups baby spinach
• 2 cups mini carrots cut in half lengthwise
• 2 cups cooked peas
• 18 – 20 cherry or grape tomatoes
• 2 cups cooked ham, chicken or turkey
• 1/2 cup of chopped green or black olives
• 6 cups of cooked (al dente) Penne, Fusili or Farfalle Pasta
• 1 1/2 cups of Peppercorn Ranch or Caesar dressing
• 1 tsp. coarsely ground black pepper
• 3/4 tsp. salt
• 1 tsp dry Dijon mustard
• 1 cup shredded cheddar or parmesan cheese

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Directions:

Combine cooked pasta with Ranch or Caesar dressing, ham, chopped olives, salt, pepper and mustard.

In a glass Ice Bucket OR any medium size glass salad bowl, arrange spinach leaves on bottom, then carrots, followed by half the pasta salad. Next add a layer of peas and cherry or grape tomatoes and spread the remaining pasta salad evenly on top. Sprinkle with cheddar or parmesan cheese and garnish with spinach leaves and half a tomato.

Cover the salad with saran wrap and chill in the refrigerator for a minimum of two hours prior to serving.

Serve with cheese buns, garlic or French bread.

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Chicken Patties with Mango & Jalapeno Salsa

SALSA is dance – a mixture of passionate dance styles popular in Latino communities.

SALSA is music – a combination of African music and Spanish guitar with its own Latin style and rhythm.

SALSA is sauce - introduced by the Aztecs, Incas and Mayans it was a mixture of tomatoes, chillies and squash. The salsa in this recipe is simple to prepare, uses fresh ingredients, is a little spicy and can be served with tacos, burritos, tortilla chips or as a topping on delicious Mexican style CHICKEN PATTIES.

Prep Time: 30 min Servings: 4 Refrigerate Time: minimum 2 hours

Ingredients: Salsa

• 2 cups of chopped fresh mango
• 1/2 medium size red onion finely chopped
• 1 Jalapeno, seeds removed and finely chopped
• 2 tbsps coriander leaves
• 1 medium sized tomato chopped
• 1/2 tsp. salt
• 1 tsp ground cumin powder
• Juice of half a lemon
• 1 tsp sugar

Directions: Salsa

In a small bowl mix all the ingredients together, cover and refrigerate for a minimum of two hours before serving.

Prep Time: 20 min Cook Time: 10 – 12 min Servings: 4

Ingredients: Chicken Patties

• 1 lb ground chicken
• 1/2 yellow onion finely chopped
• 1/2 Jalapeno (fresh) finely chopped
• 2 garlic cloves finely chopped
• 1 tsp salt
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/3 cup shredded old cheddar cheese
• 2 tbsps vegetable oil
• 4 ciabatta, kaiser or regular hamburger buns , lettuce leaves, mayo and sliced avocado (optional).

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Directions: Chicken Patties

In a medium size bowl gently mix together the chicken, onion, jalapeno, garlic, salt, cumin, paprika and cheese. Divide mixture into 4 portions. Using WET hands form each portion into patties about ½ inch thick and place on waxed paper.

Heat oil on medium heat in a large non-stick, heavy base skillet and then add the patties. Cook patties until they turn a light brown, approximately 10-12 minutes or until cooked through, flipping once.

Serve patties on toasted buns with mayo, lettuce, sliced or mashed avocado (optional) and Mango and Jalapeno salsa.

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Fresh Strawberry and Avocado Salad

Avocado is a large berry with a single seed and has much more fat than other fruit. Grown mostly in Central America and Mexico avocado trees can live up to 400 years.

Avocados have yellow or green flesh, a nutty flavour and are very popular in vegetarian cuisine. They are considered “heart friendly” as their fat is mono unsaturated plus they are gluten and cholesterol free and contain vitamins B, E, K, omega 3 fats and potassium.

Loaded with fiber avocados can be added to smoothies, used as a substitute for meat in salads and sandwiches, as a spread on tortillas or sushi.

The flesh of avocados can be prevented from browning by adding lime or lemon juice. Avocado slices can be added to hamburgers, soups or served with fresh strawberries and spinach leaves as shown in the recipe for SUMMER FRESH STRAWBERRY AND AVOCADO SALAD.

Prep Time: 15 min Cook Time: 15 min MARINADE TIME: 6 – 24 Hour Servings: 3 - 4

Ingredients:

• 150 gm fresh spinach leaves
• 500 gm fresh strawberries cut in halves
• 2 avocados
• 1⁄2 small red onion finely sliced
• 1⁄2 cup shredded almonds
• 1⁄2 cup olive oil
• 1 tbsp grainy Dijon mustard
• 2 tbsps maple syrup
• 1 tbsp lemon juice
• 1⁄2 tsp salt
• 1⁄4 tsp coarsely ground black pepper

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Directions:

Prepare dressing by combining the olive oil, Dijon mustard, maple syrup, lemon juice, salt and black pepper in a small bowl or jar, blend well and set aside.

Place the washed spinach, strawberries and sliced onion in a large bowl. Peel the avocados remove the seeds, slice and add to the salad mixture. Drizzle with the prepared dressing and gently toss until all the ingredients are combined. Garnish with shaved almonds and serve.

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Hawaiian Rice Bowl

RICE is a grain that grows to 4 ft in height, produces small edible seeds and thrives in warm, wet climates.

It is the world’s largest food crop and evidence of rice farming, dating back ten thousand years, has been found in the Yangtze River valley of China.

There are two types of rice – Asian Rice and African Rice and the length and width of the rice (once it is cooked) determines if it is short, medium or long.

White rice is more commonly consumed than brown, black or red due to its ease of cooking and long shelf life. Rice should always be washed before cooking as it will rid the rice of any starch that may be attached to the grain. It also prevents the grains from sticking to each other during the cooking process.

China is the world’s largest producer and contributes to the daily rice intake of 3.5 billion people in Asia, Africa and South America.

Steamed, boiled, fried or ground, rice shows up as an ingredient in Spain (paella), Italy (risotto), Japan (sushi), India (pillau), Malaysia (nasi lemak), Korea (bibimbap), Africa (jolloff), Brazil (galinhada) or in its simplest form poke or HAWAIIAN RICE BOWL.

Prep Time: 25 min Cook Time: 5 min Servings: 4

Ingredients:

• 2 medium size carrots
• 2 small beetroots
• 2 mini cucumbers
• 2 avocados
• 1 can pineapple tidbits
• 20 jumbo size shrimp (shelled and de-veined)
• 2 cups shredded leJuce
• 4 cups cooked white, brown or black rice
• 6 tbsps mayo
• 2 tbsps siracha sauce
• 2 tbsps rice vinegar
• 2 tbsps olive oil
• 2 tbsps soya sauce
• 4 tbsps of coriander leaves or nori nori (dry seaweed)

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Directions:

Wash and peel carrots and beetroots and then cut, along with the cucumbers into small even sized pieces.

Drain pineapple tidbits and set aside. Cut each avocado into half and then slice each half into 4 pieces.

In a small bowl prepare dressing by combining the mayo, siracha and rice vinegar.

Heat 2 tbsps of olive oil in a skillet or wok and then add the shrimp and stirfry for 3-4 minutes or until the shrimp turn pink and are cooked. Add 2 tbsps of soya sauce and toss the shrimp in it and then remove from heat.

Assemble four bowls by placing a cup of warm rice in each one and arranging the pineapple bits, carrots, cucumbers, beetroots and leJuce around the edges of each bowl. Add the shrimp and avocado slices and top with siracha mayo dressing. Garnish with coriander leaves or nori nori if desired.

You can substitute the shrimp for tofu and edamame or corn if you would prefer a vegetarian option.

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Lemon Chicken Salad

Nothing says FRESH like LEMONS..

Believed to have originated about eight million years ago, lemons are a hybrid between a bitter orange and a citron.

The mandarin orange, pomelo and citron are the lemon’s ancestors but the lemon is the most used of the citrus fruits.

Lemons start small and green but turn yellow as they grow and ripen. A lemon tree, properly cared for, can live up to a hundred years and can produce six hundred pounds of lemons per year.

Lemons play an important economic and cultural role in our world. They are used to make medicines, beauty products, candles, cleansers, preservatives and even invisible ink.

Regarded as one of the worlds healthiest foods, lemons are an important ingredient in the preparation of food such as tarts, meringues, liqueurs, the flavouring and seasoning of poultry and fish and of course lemonade.

The acidity of lemons is perfect for salad dressings as shown in LEMON CHICKEN SALAD.

Prep Time: 25 min Cook Time: 35 min Marinade Time: 35 min Servings: 3-4

Ingredients:

• 3 boneless, skinless chicken breasts
• 1/3 cup fresh lemon juice
• 2 garlic cloves finely chopped
• 1 tbsp Dijon mustard
• 1 tsp Worcestershire sauce
• 3/4 tsp salt
• 1/2 tsp coarse black pepper
• 3/4 cup extra virgin olive oil
• 2 tbsp honey
• 1 large head of organic romaine lettuce
• 1/2 pint of cherry tomatoes
• 1 cup seedless black olives
• 2 cups seasoned croutons
• 1 cup grated parmesan cheese

Products Used In This Recipe:

Extra Virgin Olive Oil by BERTOLLI

Lightly Seasoned Croutons by OUR COMPLIMENTS

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Directions:

Prepare lemon dressing by combining lemon juice, garlic, Dijon mustard, Worcestershire sauce, salt, pepper and olive oil in a small bowl. Next pour dressing into a small blender and blend for about one minute. Transfer dressing to small glass or ceramic bowl or into a Mason jar for easy storage.

Place chicken breasts on a cutting board and pat dry with a paper towel. Use a mallet to flatten any parts of the breasts that are more than 3/4 inch thick. Transfer chicken breasts to a bowl and add 3-4 tablespoons of lemon dressing. Cover and refrigerate for a minimum of six hours or a maximum of 24 hours. Refrigerate remaining lemon dressing.

Pre-heat oven to 400 degrees Fahrenheit.

Remove chicken from marinade and place in a large non-stick frying pan. Allow the breasts to brown or carmelize approximately 2 minutes each side.

Place browned chicken breasts on a baking sheet lined with foil. Bake un-covered for about 25 minutes or until a meat thermometer placed in the thickest part of the breast reads 170 degrees. Remove from oven, cover and let sit for about 10 minutes.

In a large bowl prepare salad by tearing romaine lettuce into bite size pieces. Add cherry tomatoes, olives, croutons and lemon dressing to taste. Portion salad on four plates and add sliced chicken breasts with a little lemon dressing to each one. Sprinkle with parmesan cheese, garnish with lemon slices and serve.

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Moroccan Style Meatballs

The RED (Marrakech), WHITE (Casablanca) and BLUE (Chefchaouen) CITIES of MOROCCO represent a vibrant mix of past and present and are a contrast of modernity with traditional customs and architecture.

Home to ancient palaces, mosques and colleges these cities are also famous for their gardens, fountains, medinas and souks.

Medinas are walled cities with narrow winding streets which are notable for their absence of cars but abundance of bicycles and donkey carts.

Souks are the captivating street markets where you could purchase leather goods, lanterns, lamps, textiles, carpets (not the flying kind), spices, tagines and good luck charms.

All sorts of food is also available to the hungry shopper including local breads, dried fruits and olives.

The most commonly cooked meals are couscous salads and spicy lamb and chicken stews, traditionally followed by cups of Moroccan Green Mint Tea.

MOROCCAN STYLE MEATBALLS can be enjoyed with Pita or Naan bread, couscous or salad greens or Moroccan style carrot salad.

Prep Time: 30 min Cook Time: 30 min Servings: 4

Ingredients:

• 500 gms lean ground beef
• 1/2 cup fine bread crumbs
• 1/2 onion finely chopped
• 3 garlic cloves minced
• 3 tbsps finely chopped mint
• 2 tsps smoked paprika
• 1 tsp ginger minced
• 1 tsp ground cumin
• 1/2 tsp ground cinnamon
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp red pepper flakes
• 1 egg
• 2 tbsps olive oil
• 1 red bell pepper sliced
• 1 400 ml jar of Moroccan style meatball sauce
• 3/4 cup water
• 12 seedless green olives (optional)
• 3 tbsps of yoghurt (optional)

Products Used In This Recipe:

Moroccan Style Meatball Sauce by Al’FEZ available at IGA, Sobeys and Amazon

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Directions:

Place ground beef in a medium size bowl and add breadcrumbs, onion, garlic, mint, smoked paprika, ginger, cumin, cinnamon, salt, black pepper, egg and mix well.

Pre heat oven to 400 degrees Fahrenheit.

Divide beef into 20 portions, shape into golf ball size meatballs and place on a foil lined baking tray. Bake on middle rack of oven for 18 to 20 minutes or until cooked.

Add two tablespoons of olive oil to a wok or skillet and saute the red pepper for 3-4 minutes. Next add the Moroccan style sauce, water and COOKED meatballs and simmer for 4 to 5 minutes. Remove from heat, garnish with olives, yoghurt and fresh mint or coriander leaves and serve.

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Tuna on a Leaf Salad

The city of General Santos in the Philippines is known as the Tuna capitol of the world. Tuna and the ocean are the inspiration behind the Tuna festival held annually in September. The festival showcases delicious cooked tuna, street carnivals, local dance, beauty pageants, water based sport competitions and extravagant float parades.

Hundreds of pounds of grilled tuna is displayed in the colourful streets accompanied by lively and vibrant music. The festival is an amazing event, celebrating culture, heritage, traditions and of course everything fish.

Tuna fishing is at least 2000 years old and it is a saltwater fish packed with proteins, vitamins and minerals. In this recipe the combination of tuna and cannellini beans adds to this salad’s flavour and nutritious value.

Prep Time: 20 min Refrigerate Time: 2 hrs Servings: 4-6

Ingredients:

• 4 cans of tuna in olive oil (80 gms each)
• 1 small can Cannellini beans drained and rinsed
• 1/2 red onion thinly sliced
• 2 tbsps Capers
• 1 tsp salt
• 1 tsp coarsely ground black pepper
• 2 tsps Tabasco sauce
• 2 tbsps fresh mint
• Juice of half a lemon
• 4 -6 Butterleaf lettuce leaves

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Directions:

In a medium size bowl toss together the tuna, cannellini beans, onion, capers, salt, pepper, tabasco sauce, fresh mint and lemon juice. Cover salad bowl with saran wrap and refrigerate for a minimum of two hours.

Arrange 4 Butterleaf Lettuce leaves on a platter. Add two tablespoons of tuna and bean mixture to each leaf. Garnish platter with sliced cucumber, tomato and boiled eggs. This salad can be enjoyed on its own or with your favourite whole grain crackers.

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Fall Recipes

Bacon and Herb Wrapped Chicken

Thighs or drumsticks can be substituted instead of chicken breasts. If using chicken breasts make sure that each piece is roughly the same size, approximately 4- 5 ounces.

Prep Time: 15 min Cook Time: 30 - 40 min Servings: 4

Ingredients:

• 4 skinless Chicken breasts 4-5 oz each
• 12 thin slices of bacon
• 2 tbsp olive oil
• 1/3 cup maple syrup
• 2 tsps Dijon mustard
• 2 garlic cloves finely chopped
• 1/2 tsp of salt
• 1/4 tsp of coarsely ground black pepper
• 1 tbsp finely chopped parsley
• 1 tbsp finely chopped thyme

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Directions:

Pre heat oven to 375 degrees Fahrenheit.

In a small bowl mix together olive oil, garlic, maple syrup, dijon mustard, parsley, thyme, salt and pepper.

Allow the chicken to rest for a few minutes and garnish with parsley before serving.

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Brunch Asparagus With Goat Cheese

Native to the Mediterranean, the roots of the ASPARAGUS plant can be traced back to the ancient Egyptians, Romans and Greeks. Records show it was a prized vegetable in Rome during the middle ages. Asparagus saw a rise in popularity in France during the reign of Louis X1V and was enjoyed by fashionable society across Europe. Asparagus was always considered a luxury item until recent times.

ASPARAGUS or “sparrow grass” has been referred to as the King of Vegetables and is low in calories, high in fiber and folate and rich in vitamins, minerals and antioxidants.

There are 300 species of Asparagus and people have been eating these dark green vegetable spears with tiny leaves on top, for centuries. Asparagus has a distinct flavour and is related to onions, leeks and garlic. GREEN Asparagus is eaten worldwide but WHITE and PURPLE asparagus is considered to be sweeter and more flavourful.

Contrary to popular belief, thickness or thinness is not an indication of toughness or tenderness. Asparagus stalks are thick or thin from the moment they spring from the ground.

>Asparagus can be steamed, sautéed, grilled or roasted as in BRUNCH ASPARAGUS WITH GOAT CHEESE.

Prep Time: 20 min Cook Time: 25 min Servings: 3-4

Ingredients:

• 1 lb Asparagus spears
• 1 tbsp Dijon Mustard
• 2 tbsp rice wine vinegar
• 1/2 tsp salt
• 1/2 tsp coarse ground black pepper
• 1/2 cup Extra Virgin Olive oil
• 2 cups of cubed white, brown or multigrain bread
• 2 cups of cherry tomatoes
• 1/2 cup of crumbled goat cheese or feta cheese
• 2 tbsps of finely chopped parsley, basil or chives

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Directions:

Prepare marinade by combining mustard, vinegar, salt, pepper and olive oil in a small bowl. Stir until all ingredients are blended together and form a smooth mixture.

Heat Oven to 375 degrees Fahrenheit.

In a medium size bowl toss together bread cubes, cherry tomatoes and 2 tbsps of the marinade. Spread the bread cubes and cherry tomatoes in a single layer on a baking tray. Place tray on the middle rack of the oven and bake until bread cubes turn a light brown and cherry tomatoes have softened approximately 12 minutes. Remove from oven and set aside.

Increase oven heat to 400 degrees Fahrenheit.

Prep the asparagus spears by rinsing under cold water and patting dry with paper towel. Remove and discard the tough bottom parts of the spears and then spread them in a single layer on a foil lined baking tray. Drizzle remaining marinade over the spears and then place on the middle rack in oven. BAKE TIME for thin spears is 8 – 10 minutes, medium spears is 10-12 minutes and thick spears is 12-14 minutes.

Remove asparagus when cooked and arrange on a serving platter. Top with croutons, cherry tomatoes, crumbled goat cheese and garnish with chopped fresh parsley, chives or basil leaves.

BRUNCH ASPARAGUS with GOAT CHEESE can be served at lunch or brunch and pairs well with eggs, roast ham, chicken or turkey.

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Creamy Potato Salad

POTATOES are normally used in place of bread, pasta or rice. More than a billion people consume potatoes and they are considered the third most valuable food crop around the world.

Potatoes contain several important vitamins and are 99% fat free. They also contain half the number of calories of an equivalent portion of cooked rice or pasta as they have a high water content.

To get the most antioxidants out of potatoes leave the skins on and choose colourful varieties like red or purple. Baked potato skin is a good source of potassium, magnesium and fiber which is beneficial for digestive health.

Raw potatoes contain a lot of water making them un-suitable for freezing so only cooked or partially cooked potatoes should be frozen.

Boiled, roasted or mashed potatoes can be found in soups, casseroles, latkes, gnocchi, samosas or curries to name a few, or as shown in this crowd pleaser CREAMY POTATO SALAD recipe below.

Prep Time: 15 min Cook Time: 20 min Servings: 4 - 6

Ingredients:

• 2 lbs mixed red, purple or golden baby potatoes
• 1 cup thinly sliced celery
• 1⁄2 cup thinly sliced green onions
• 1⁄2 cup chopped dill pickles
• 1 cup mayonnaise or veganaise
• 2 tbsps whole grain Dijon mustard
• 3⁄4 tsp salt
• 1⁄2 tsp coarsely ground black pepper
• 4 hard boiled eggs peeled and quartered
• 1 cup whole black or green pitted olives
• Juice of half a lime
• 1 tsp paprika (optional)

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Directions:

Place potatoes in a large saucepan or pot and add enough salted water to cover. Bring to a boil and then reduce heat and simmer covered for about 15 minutes or until potatoes are tender. Drain and set aside to allow potatoes to cool.

In a medium size bowl add mayonnaise or veganaise, mustard, dill pickles, salt, pepper, olives, celery, green onions and the lime juice. Next slice the cooked potatoes in halves (leaving the skins on) and add to the dressing. Finally, gently stir in the cooked eggs until potatoes and eggs are nicely covered. Cover with saran wrap and allow potato salad to chill in the refrigerator for a minimum of six hours but preferably overnight.

Prior to serving garnish the Creamy Potato Salad with green onions and smoked paprika if desired.

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Flatbread Pizzas

FLATBREADS are used to create wraps and quesadillas but the most popular use of flatbreads is pizza.

Flatbreads have a lower caloric and carbohydrate content due to their thinner crusts and are ideal as appetizers or light entrees as shown in the FLATBREAD PIZZA recipes below.

ROASTED RED PEPPER AND OLIVE FLATBREAD

Prep Time: 10 min Cook Time: 10 - 12 min Servings: 2

Ingredients:

• 1 flatbread
• 1 1/2 cups of roasted red peppers sliced
• 1/2 cup seedless black olives halved
• 1/2 cup cherry tomatoes halved
• 1 cup shredded mozzarella cheese
• 3/4 cup crumbled feta cheese
• 1/2 cup coarsely chopped fresh basil leaves
• 1 tsp chopped fresh oregano leaves

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Directions:

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PEACH AND PROCIUTTO FLATBREAD

Prep Time: 10 min Cook Time: 7 - 8 min Servings: 2

Ingredients:

• 1 flatbread
• 1 cup shredded mozzarella cheese
• 1 1/2 cups sliced peaches
• 6 – 8 slices prosciutto
• 3 tsps balsamic vinegar
• 3/4 cup shredded Gouda cheese
• 1/2 cup coarsely chopped fresh basil leaves
• 1 tsp chilli flakes (optional)

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Directions:

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Korean Beef Bowl

Incredibly versatile, rice bowls combine fresh vegetables, grains and protein making them a colourful and healthy dinner choice.

Quick and easy to prepare KOREAN BEEF BOWL is a combination of fresh flavours and just the right amount of spice.

Prep Time: 12 min Cook Time: 15 minServings: 4

Ingredients:

• 1 lb lean ground beef
• 1 cup chopped red bell pepper
• 1 tsp minced ginger
• 1 tsp minced garlic
• 1⁄2 tsp salt
• 1⁄2 tsp coarsely ground black pepper
• 1 tbsp soya sauce
• 1 tsp sesame oil
• 1 tbsp honey
• 1 tbsp gochujang sauce
• 2 cups of thinly sliced cucumber
• 2 cups of thinly sliced carrots
• 2 cups of thinly sliced radish
• 3 green onions thinly sliced
• 4 fried or boiled eggs
• 4 cups cooked white rice

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Directions:

In a frying pan or skillet cook the ground beef until browned about 3 – 4 minutes. Add the ginger, garlic and red pepper and continue to cook.

Assemble four bowls with warmed cooked rice, beef, sliced cucumbers, carrots, radishes and fried or boiled eggs. Garnish with green onions and a drizzle of gochujang or sriracha sauce and serve.

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Lemony Pasta With Baked Feta and Squash

The early Greeks believed that the art of making Feta or “white gold” was taught to them by Aristaios, the son of the Greek god, Apollo. However, despite being the oldest cheese in human history its discovery was more likely to have been accidental.

Feta is an essential part of Greek cuisine, culture and tradition and contributes to the livelihoods of thousands of families, directly or indirectly involved in its production and distribution.

A versatile cheese, Feta is made from a combination of sheep and goat’s milk. It is tangy, fresh, creamy and crumbly but it is the “brining” that makes Feta unique by giving it a distinctive salty flavour. It can be added to salads, pizza, side dishes and sandwiches for a little extra heavenly flavour.

Lemony Pasta and Baked Feta with Squash is delicious on its own or as a side dish with rotisserie chicken or grilled salmon.

Prep Time: 20 min Cook Time: 40 min Servings: 2-3

Ingredients:

• Spaghettini or Linguini 250 gm
• Feta (140 gm or 1 slab)
• Half Acorn Squash seeds removed, peeled and cut into small pieces
• 16 Cherry Tomatoes
• 16 Black Olives
• 1 tsp dry Oregano
• 3 tbsps fresh Basil chopped
• 3 tbsps fresh parsley chopped
• 4 tbsps Olive Oil
• 4 tbsps butter
• 4 tbsps lemon juice
• Black pepper (optional)
• Salt (optional)

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Directions:

Heat oven to 400 degrees Fahrenheit.

Add six cups of water and squash to a sauce pan and bring to a boil. Reduce heat to medium and cook squash until its tender about 10 – 12 minutes. Remove from heat, drain and set aside.

Spread one tbsp. of olive oil on the bottom of a medium size oven proof dish. Place Feta slab in the center of the dish and arrange the squash, olives and cherry tomatoes around it. Dribble two tbsps. of olive oil on the Feta and vegetables and then sprinkle the oregano and 2 tbsps of the basil on it. Place dish in oven and bake for twenty minutes un-covered.

Cook Spaghettini or Linguini according to package instructions. Once cooked (al dente) remove from heat, rinse and drain.

In a frypan add one tbsp. of olive oil, four tbsps. Of butter, the parsley and lemon juice and saute for one minute. Add cooked pasta and toss until the noodles are evenly covered with the lemon butter sauce. Add salt and pepper to taste (optional).

Serve Lemony Pasta topped with Baked Feta and vegetables. Garnish with fresh basil leaves.

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Pan Fried Salmon and Beans Almondine

Our modern Pacific Salmon appeared 4 to 6 million years ago and have been part of the spiritual and cultural identity of the indigenous people of the Pacific Northwest for centuries. Salmon is also part of their social network, their history and their employment. Generally associated with long life and wisdom the salmon is also a primary food source for the indigenous people and considered an important gift of food from the Creator.

Chinook or King salmon are the largest averaging 30 lbs though there are some that could weigh as much as a 100 lbs. On the opposite end of the scale are Pink salmon which weigh less than 5 lbs.

Classified as an oily fish, salmon is a popular food choice due to its rich, buttery flavour. It is also considered to be healthy as it is high in protein, Omega 3 fatty acids and Vitamin D content. The Omega 3’s in salmon can help protect our skin from the ageing effects of the sun, decrease inflammation and support brain, eyes and heart health.

Wild salmon is overall better for health and particularly Pacific Salmon of which there are five types in North America – Chinook, Coho, Chum, Sockeye and Pink.

The flesh of fresh salmon fillets should be orange or bright pink in colour with no darkening, discolouration or drying around the edges. Salmon should appear moist rather than dried out as dryness is an indication that the fish is old or was not handled correctly.

Prep Time: 12 min Cook Time: 12 min Servings: 4

Ingredients:

• 4 X 5oz Salmon fillets with skin
• 3 1/2 tbsps. of Extra Virgin Olive Oil
• Rock salt to taste
• Coarse black pepper to taste
• 1 lb cooked whole green beans
• 4 shallots finely chopped
• 2 garlic cloves finely chopped
• 1/2 cup sliced almonds
• 1/4 cup lemon juice
• 3 tbsps honey
• 1 tbsp Dijon Mustard
• 1/2 cup Extra Virgin olive oil

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Directions:

Season SALMON FILLETS with salt and black pepper. Over medium heat warm 2 tbsps of olive oil in a large non- stick skillet. Add the salmon fillets SKIN SIDE UP and cook for about 4 minutes. Turn fish over and cook for an additional 5 minutes or until skin is crisp.

Prepare CITRUS DRESSING by combining lemon juice, honey, half the chopped shallots, 1/2 tsp each of salt and black pepper and ½ cup of olive oil in a small bowl. Mix well and set aside.

Prepare BEANS ALMONDINE - In a frying pan or wok saute garlic and remaining shallots in 1 1/2 tbsps. of olive oil for a couple of minutes. Add cooked green beans and cook for another couple of minutes. Add sliced almonds and salt and pepper to taste and cook for two minutes or until beans are warmed through.

Placed cooked salmon fillets on plates and top each one with a little citrus dressing. Serve with Beans Almondine and a side of Spanish or Coconut rice if desired.

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For more information on Salmon and its uses refer to blog post THE BENEFITS OF EATING SALMON published on September 22nd 2023

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Turkey and Brie Crostinis

Appetizers are an artistic interpretation of cusine which first appeared in North America in the mid eighteen hundreds.

Primitive versions of appetizers would have been consumed long ago by Hunter –gatherers in the form of seeds, fruits, tiny portions of snails, sea urchins and pickled cabbage.

In one form or another appetizers or finger foods are designed to stimulate the appetite and have popped up in every civilization. There are no rules for the preparation of appetizers other than not to combine too many foods in one tidbit or nibble. Every culture has its own favourites such as the French “crudites”. The Spanish “tapas”, the Chinese “dim sum” the Russians “zakuski” and the Indians “samosas”.

The Turkey and Brie appetizers use crostinis as a base, which are thin slices of bread brushed with olive oil and toasted. Crostinis can be served with soup, salads, dips, cheeses and flavourful meats.

Prep Time: 40 min Cook Time: 12 min Servings: 10 pcs

Ingredients:

• One French baguette
• 1/4 cup olive oil
• 10 thin slices of deli turkey
• 10 thin slices of Brie cheese with rind removed
• 1 cup of whole cranberry sauce
• 1/2 cup of drained mandarin orange segments in light syrup
• Rosemary sprigs for garnish (optional)

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Directions:

Pre-heat oven to 350 degrees Fahrenheit. Slice baguette diagonally into approximately ¼ inch thick pieces. Lightly brush olive oil on both sides of bread slices and place on baking sheet. Bake for 12 minutes or until crostinis turn a light golden colour. Remove from oven and let cool.

Arrange 10 crostinis on a platter and place one slice of Brie on each one. Next fold turkey slices twice and place on the brie followed by a teaspoon of cranberry sauce. Garnish with mandarin oranges and small sprigs of rosemary.

Store leftover crostinis in an air tight container for up to five days at room temperature.

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Vietnamese Chicken and Pork Balls

“Yerba Bueno” or the Good Herb refers to the dark green leaves of MINT which are packed with nutrients, particularly Vitamin A which is essential for eye health and night vision.

MINT is big business and is used across the globe in everything from chutneys to mojitos. Commercial mint oils have become associated with toothpaste, candies, gum, chocolates, fragrances and skin products.

We associate fresh mint flavour with oral hygiene but for thousands of years we have also used it to clean our skin and as a “stomach soother”. Fresh mint leaves are edible cooked or raw. Cooking can help add flavour and it can also be added to water, smoothies, herbal teas, salads, dips, sauces and chocolate chip cookies. Peppermint tea is the perfect calorie and caffeine free tea that can be drunk any time of the day.

A generous portion of fresh mint and coriander leaves have been used in the preparation of this delicious version of VIETNAMESE CHICKEN AND PORK BALLS.

Enjoy.

Prep Time: 35 min Cook Time: 22 min Servings: 4 - 6

Ingredients:

• 1/2 lb ground chicken
• 1/2 lb ground pork
• 2 eggs
• 1 cup finely ground bread crumbs
• 3 garlic cloves minced
• 1 tbsp fresh ginger minced
• 3 green onions finely sliced
• 1 pale yellow lemon grass stalk ( located under the tough outer leaves ) finely chopped (optional)
• 1/2 tsp red pepper flakes
• 4 tbsps fish sauce
• 3 tbsps fresh mint leaves finely sliced
• 3 tbsps of fresh coriander leaves finely sliced
• 1/2 cup un-salted peanuts
• 8 ozs cooked vermicelli noodles
• 2 butterleaf lettuce heads
• Pickled vegetables
• Sweet chilli sauce
• Thai dipping sauce
• Coriander leaves for garnish

Products Used In This Recipe:

Vietnamese Dipping Sauce by Blue Dragon available at Amazon and Great Canadian Superstore

For more information on mint and its uses refer to blog post MINT A HELPFUL HERB published on October 5th 2023

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Directions:

Pre Heat Oven to 400 degrees Fahrenheit.

In a medium mixing bowl gently combine ground chicken, pork, eggs, fish sauce, garlic, ginger, green onions, lemon grass, bread crumbs, cilantro and mint.

Use wet hands to form golf ball size balls (approximately 18 – 22) and arrange on a foil lined baking sheet taking care to leave space between each ball. Bake for approximately 20 minutes, flipping once during cooking or until balls are cooked through.

To serve place a spoonful of vermicelli in each lettuce cup and sprinkle with Thai fish sauce. Top with chicken and pork balls, pickled veggies, sweet chilli sauce, peanuts and coriander leaves to taste.

Alternatively serve chicken and pork balls on a platter attached to a toothpick and fresh or canned pineapple pieces. Garnish with pickled veggies and sweet chili sauce.

Bon Apetit....

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Wrap it up Tandoori

Versatility and convenience were some of the reasons for the creation of the Wrap in regions that were once part of the Ottoman Empire.

The Wrap may have also been inspired by the Dolma (grape leaves stuffed with rice, meats, herbs and spices) or by the Spring Roll.

The objective may have been to create food that was tasty and practical, did not require to be served on a plate, eliminated the need for handwashing and could be consumed anywhere, anytime.

Today the Wrap is enjoyed stuffed with a variety of vegetables, cheeses, pickles, sauces, meats, poultry and fish. The creation of a wrap is limited only by your imagination.

The Tandoori Wrap featured in this recipe is flavourful, exciting and successfully merges the cooked spices of the chicken with the raw ingredients of the chutney and vegetables.

Prep Time: 40 min Cook Time: 10 min Servings: 4

Ingredients:

• 1lb boneless/skinless chicken breasts
• 1 cup of Greek Yoghurt
• 1 tsp Lemon Juice
• 1/2 tsp minced ginger
• 1/2 tsp minced garlic
• 1/4 tsp salt
• 1/4 tsp red chilli powder
• 1/4 tsp garam masala
• 1 1/2 tbsps Tandoori Masala Powder
• 2 tbsps Canola Oil
• Green Chutney
• 4 Tortilla wraps
• Mayonaise or Vegenaise
• Romaine or Leaf lettuce
• 2 Tomatoes
• 1/2 Cucumber
• Red Onion
• Fresh Coriander leaves

Products Used In This Recipe:

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Directions:

Slice the chicken breasts into ¼ inch thick slices, place in a bowl and set aside.

Prepare marinade by blending together the yoghurt, lemon juice, ginger, garlic, salt, chili powder, garam masala, tandoori masala and oil.

Spoon the marinade onto the chicken making sure that it coats all the chicken pieces evenly. Cover bowl with lid or saran wrap and refrigerate for a minimum of 6 hours or a maximum of 24 hours.

Cook marinaded chicken in a small amount of oil, in a Wok, Non-stick pan or Karahi on a setting that is halfway between medium and high, for 7 to 10 minutes or until chicken is tender. Stir often to prevent the chicken from sticking to the wok, pan or karahi.

Prepare wraps by spreading a teaspoon of mayonnaise or vegenaise on each one. Place lettuce leaves, sliced tomato, cucumber, red onion and chicken on top of the lettuce. Add Green chutney, a sprinkle of coriander leaves, then fold wrap and secure with paper napkins. Enjoy.

Bon Apetit...

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Winter Recipes

Burrito Beef and Bean Soup

BEANS AND RICE have been a staple dish around the world for centuries. If eaten together the combination of rice and beans creates a complete protein. They provide a healthy plant based protein and eating more protein can help build muscle mass and maintain a healthy weight.

The other benefit of eating rice and beans together is their fiber content which can help to improve digestion, maintain healthy blood sugar levels and to lower blood pressure and cholesterol.

The black bean also known as Frijoles Negros is found in both Latino and Hispanic cultures and is served in a variety of Mexican dishes. It can be added to burritos, quesadillas, salsas, rice, salads or soups as in the BURRITO BEEF & BEAN SOUP recipe below.

Prep Time: 20 min Cook Time: 60 min Servings: 6-8

Ingredients:

• 2 lbs lean ground beef
• 1 small yellow onion chopped
• 3 garlic cloves minced
• 3 tbsps of hot and spicy taco seasoning
• 2 cups of low sodium corn kernels drained and rinsed
• 2 cups black beans drained and rinsed
• 2 cups diced tomatoes
• 1 cup of un-cooked white or brown rice rinsed
• 1 small can tomato puree
• 2 cartons of beef broth 900 ml each
• Salt to taste
• Sour cream (optional)
• 2 ready to eat avocados (optional)
• Queso taco chips (optional)

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Directions:

In a large pot or saucepan saute ground beef, garlic and onion until the beef turns brown.

Add taco seasoning and mix together. Next add the black beans, corn, diced tomatoes, tomato puree and salt to taste. Stir all ingredients well together and then add the rice and the beef stock.

Bring pot or saucepan to boil, then cover and let simmer for about 45 minutes. Check to see if rice is cooked especially if using brown rice which takes longer to soften than white rice.

Ladle soup in to bowls and garnish with chopped avocado and sour cream and serve queso taco chips on the side if desired.

NOTE: This recipe can also be made in a Slow Cooker which can be a big time saver for busy families. Add sautéed beef, vegetables, rice and stock to a slow cooker and simmer on LOW setting for 6 – 8 hours or on HIGH for 4 – 6 hours.

Bon Apetit....

Learn more about the benefits of BEANS in the blog/aricle PULSES – THE NUTRITIONAL POWERHOUSE published on September 7th 2023.

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Eggplant and Sundried Tomato Pasta

SIMPLE, HEALTHY, DELICIOUS EGGPLANTS also referred to as aubergines or brinjals are used in the cusines of many countries around the world but particularly China (Sichuan Eggplant) and India (baingan bharta).

Glossy, purple, green or white in colour the eggplant is a member of the nightshade family and has white flesh and small edible seeds. Due to its “meaty” texture it is sometimes used as a meat substitute in vegan and vegetarian dishes.

Eggplants are a high fiber and low calorie food rich in nutrients and vitamins, which can help control blood sugar and aid in weight loss. Antioxidants such as lutein which may help prevent age-related macular degeneration and zeaxanthin along with natural plant chemicals called polyphenols are also present.

There are many tasty ways to eat eggplant as it can be steamed, stir fried, roasted, stewed, curried, pickled or added to pasta noodles with whipped ricotta cheese and sundried tomatoes as shown in the recipe below.

Prep Time: 20 min Cook Time: 30 min Servings: 3 - 4

Ingredients:

• 1 large eggplant
• 2 small shallots finely chopped
• 3 garlic cloves finely chopped
• 1 small jar oil packed sundried tomatoes
• 1 cup extra virgin olive oil
• 500 gm cooked spaghetti (al dente)
• 1 cup whipped ricotta cheese
• 1/2 cup fresh basil leaves
• 2 medium sized tomatoes chopped
• Salt to taste
• Black pepper to taste
• 1 tsp red chilli flakes
• 1 cup shaved parmesan cheese

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Directions:

Heat oven to 425 degrees Fahrenheit.

Arrange eggplant slices on a foil lined baking tray. Brush each slice with a little olive oil and then flip over and repeat. Place the tray on the middle rack of the oven and bake for about 20 minutes or until eggplant slices turn a light brown. Remove tray from oven and set aside.

Add 2 tbsps of olive oil, chopped shallots and garlic to a large frying pan and saute on medium heat for two minutes. Separate the sundried tomatoes from their oil, slice each piece in half and add to the pan along with the fresh chopped tomatoes and a few basil leaves. Stirfry for about 2 minutes then add the ricotta cheese, red chilli flakes, salt and pepper to taste.

Finally add the cooked spaghetti to the pan and gently blend with the sauce. Remove from heat and garnish with shaved parmesan cheese, a few basil leaves and serve.

EGGPLANTS A DELICIOUS ADDITION TO ANY HEALTHY DIET - VIEW BLOG

Bon Apetit....

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Makeover Turkey Soup

The origins of soup are unknown but what is known is that there is no food as comforting and versatile as soup.

There are more than two hundred and fifty soups around the globe and almost every region has a soup that is distinctive to them. Miso from Japan, Borscht from Russia, Sopa from Spain, Potato soup from Ireland, Split Pea from Canada, Wonton from China, Minestrone from Italy, Daal from India and the Gumbo from the Southern United States to name a few.

Vegetables, beans, noodles, legumes, pasta, meats, herbs and spices are common ingredients and in addition to taste provide essential nutrients, vitamins and minerals.

The perfect remedy for a cold day, MAKEOVER TURKEY SOUP is quick and easy to prepare, has a creamy consistency and is an inexpensive way to use up leftover turkey and vegetables.

Prep Time: 20 min Cook Time: 15 min Servings: 4

Ingredients:

• 8 slices of bacon
• 4 cups of cooked Turkey
• 3/4 cup chopped onion
• 3/4 cup chopped celery
• 3/4 cup chopped carrots
• 2 cloves of garlic minced
• 2 tsps Poultry Seasoning Mix chopped
• 1/2 tsp coarsely ground black pepper
• 6 tbsps of all purpose flour
• 3 cups of chicken broth
• 2 cups of milk
• Shredded Lettuce (optional)
• Cherry or Grape Tomatoes halved (optional)

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Directions:

Cook bacon in a large saucepan until crisp. Remove bacon and drain on paper towels and set aside.

Add garlic, onions, celery and carrots to the drippings in the pan and saute until tender, approximately six minutes. Sprinkle flour over the vegetables and cook for one minute. Gradually add milk, poultry seasonings and black pepper and cook for another two minutes or until sauce thickens. Add cooked turkey and broth and cook for three to five minutes or until heated through.

Crumble bacon slices into small pieces. Portion soup into four bowls, add a few drops of tabasco sauce (optional) and garnish with shredded lettuce, tomato halves and bacon bits. Serve with crusty bread or crackers.

Bon Apetit...

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Mini Me Meatloafs

Eat well and save money with this old fashioned dish which is a modern day favourite due to its versatility and low cost ingredients.

Meatloaf first appeared hundreds of years ago in the Mediterranean and was made with a combination of meat, fruit, nuts and bread but it was the invention of the meat grinder in Germany, that allowed producers to give new life to meat left overs.

There is no one way to create a delicious meatloaf and its popularity is due to its affordability, adaptability and requiring only basic skills to prepare.

Access to global ingredients in grocery stores has led to many new versions and you can now enjoy Turkey and Feta cheese, Chile and Chorizo, Mushroom and Ricotta cheese meatloafs and for vegetarians, meat can be replaced with beans, rice or soy flour.

MINI ME MEATLOAFS get their tangy, zesty flavour from the Grilled Onion and Garlic bbq sauce used in this recipe. You can substitute the Grilled Onion and Garlic barbecue sauce with any other barbecue sauce that you prefer.

Prep Time: 20 min Cook Time: 20 min Servings: 4-6

Ingredients:

• 1 lb lean ground beef
• 1 level tsp coarsely ground black pepper
• 1/2 cup breadcrumbs
• 1/2 cup finely chopped yellow onion
• 2 garlic cloves finely chopped
• 2 tsps finely chopped parsley
• 1 cup Grilled Onion and Garlic barbecue sauce
• 1 egg

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Directions:

Preheat oven to 400 degrees Fahrenheit.

In a medium size bowl mix together the ground beef, black pepper, breadcrumbs, onion , garlic, parsley, egg and HALF the bbq sauce until evenly combined.

Divide the meat mixture into six portions and shape into balls. Next place the mini meatloafs on a foil lined baking tray.

Place baking tray on the middle rack of the oven and bake for 20 minutes or until meatloafs are slightly browned and cooked through. Remove from oven, cover and allow to sit for 5 minutes. Spoon on the remaining bbq sauce on each meatloaf and serve.

MINI ME MEATLOAFS go well with steamed veggies such as green beans, broccoli, carrots, squash and mashed or fingerling potatoes.

Bon Apetit...

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Old Fashioned Fish Pie

Simple and traditional, Fish pie is a comfort food that originated in Scotland and is an integral part of the culinary heritage of the British Isles. The concept of fish pie became popular sometime in the Middle Ages and were made with a mixture of seafood, herrings, apples, potatoes, wine and sugar.

Sweet, soft, salty and smooth, comfort foods are associated with a feeling of emotional well being.

Mashed or fried potatoes were the original comfort food along with Chicken soup, meatloaf, perogies and Mac and Cheese.

Comfort foods are a trend that is constantly evolving and is reflected in our modern day versions such as chips, ice cream, cookies, pizza, pasta and burgers.

A classic cold weather dish, Old Fashioned Fish Pie uses white fish fillets, prawns, leeks and spoonfuls of fresh herbs. It pairs well with soups, salads, cooked peas or carrots.

The mashed potatoes used in this recipe can be substituted with sliced potatoes, puff or crust pastry.

Prep Time: 40 min Cook Time: 1 hr 45 min Servings: 4-6

Ingredients:

• 1 1/2 lbs skinless white fish fillets
• 12 raw tiger prawns
• 2 1/2 lbs of peeled potatoes
• 3.5 cups milk
• 2 cups leeks finely chopped
• 2 Bay leaves
• 10 peppercorns
• 10 tbsps of butter
• 1/2 cup all purpose flour
• 5 tbsps of chopped fresh parsley
• 4 tbsps of chopped fresh dill
• Salt and black pepper to taste

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Directions:

Place the milk, bay leaves, peppercorns and leeks in a saucepan and bring to boil. Simmer on low heat for 10 minutes and then strain the mixture and set aside.

Arrange the fish fillets in a large pan and pour the strained mixture over them and simmer on stove for 5 to 7 minutes. Remove fish fillets from pan, flake the fish and then place in a medium size baking dish. Arrange shelled prawns on top of the fish and set aside.

Melt half the butter in a saucepan over medium heat, stir in the flour and gradually add the flavoured milk. Simmer until sauce thickens about 10 minutes. Remove saucepan from stove and stir in the parsley, salt and pepper to taste. Pour the sauce over the fish and prawns.

Boil peeled potatoes in salted water until soft then drain and mash. Add the remaining butter, chopped dill and salt to taste. Spoon the mashed potatoes onto the fish and prawns spreading it evenly. Bake in a pre-heated oven at 350 degrees Fahrenheit for about 45 minutes or until the potatoes are crusty and golden brown. Serve immediately.

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Peanut Butter, Coconut & Shrimp Stirfry

Lightweight, multipurpose, non-stick and affordable the “cooking pot” or Wok was most likely introduced to the world by the Mongols. The Wok enabled the Mongols to cook several ingredients quickly, over high heat, making it the perfect utensil to take with them on their nomadic journeys and to be absorbed by other cultures.

Nobody would be more surprised than the Mongols, to know that eight hundred years later the ability to cook a single meal, in a small amount of oil, in a short time, is just as important to us as it was to them, admittedly for different reasons.

PEANUT BUTTER, COCONUT & SHRIMP STIRFRY combines a delicious blend of flavours with nutritious veggies and Shrimp. Any or all of the vegetables in this recipe can be substituted with carrots, broccoli, zucchini or egg plant.

If you like Peanut Butter this is for you..

Prep Time: 15 min Cook Time: 20 min Servings: 2-3

Ingredients:

• 3 tbsps of Vegetable Oil
• 3 Green Onions thinly sliced
• 3 Garlic Cloves chopped
• 1 Serrano Pepper OR 1 Green Chili thinly sliced (op-onal)
• 2 tbsps of Green Curry Paste
• 200 gms of frozen Long French Beans
• 1⁄2 Red bell pepper sliced
• 1⁄2 Orange bell pepper sliced
• 10 Cremini Mushrooms cut in half
• 2 tbsps Peanut Butter
• 2 tbsps Soya sauce
• 1 1⁄4 cups Coconut Milk
• 10 raw Jumbo Shrimp peeled and deveined

Products Used In This Recipe:

PREMIUM COCONUT MILK by THAI KITCHEN available at Great Canadian Superstore

GREEN CURRY PASTE by PRESIDENTS CHOICE available at Great Canadian Superstore

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Directions:

Heat one Tbsp of oil in a Wok or skillet on medium heat and saute the shrimp for about 3 minutes or until they turn pink, opaque and form a “C” shape. Remove shrimp from Wok and set aside.

In a CLEAN Wok heat 2 tbsps of oil and then saute the green onions, garlic and Serrano Pepper OR Green Chili for about 3 minutes.

Add Green curry paste and the green beans and fry for about 5 minutes. Add the orange and red bell peppers, mushrooms, peanut butter and soya sauce and saute for another 5 minutes.

Finally add the coconut milk and cooked shrimp and saute for 2 minutes.

Serve immediately with plain steamed or Jasmine rice garnished with sliced green onion.

Bon Apetit...

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Roasted Squash and Pesto Baguettes

PUMPKINS AND SQUASH ARE A LOW CALORIE FOOD as they are more than 90% water and have more fiber than kale and more potassium than bananas.

Technically a fruit they are a member of the gourd family which includes cucumbers, honeydew, watermelons, cantaloupe and zucchini.

Pumpkins and squash come in all different sizes, shapes and colours including tan, blue, white, orange, green and red. Every single part of the pumpkin, (flowers, stems, pulp, seeds and leaves) is edible and it can be stewed, roasted, baked and even pickled. Roasted pumpkin seeds are an easy to prepare snack and can be sprinkled on salads and pasta dishes for a little extra nutrition.

Pumpkins are a good source of beta carotene which after its eaten becomes Vitamin A and is beneficial for eye, skin and digestive health.

One of the most popular ways to enjoy pumpkin is pumpkin pie and the early version of the pie involved scooping out the insides, filling it with milk, honey and spices and then baking it on hot ashes.

ROASTED SQUASH AND PESTO BAGUETTES is an easy to prepare and assemble recipe which combines the nutritional goodness of pumpkin with pesto and almonds making it a delicious and inexpensive way to serve pumpkin over the holidays.

Prep Time: 25 min Cook Time: 40 minServings: 4-6

Ingredients:

• 1 butternut squash
• 1/2 tsp salt
• 1/2 tsp coarsely ground black pepper
• 2 level tsps of Italian seasoning
• 1 1/2 tbsps. of extra virgin olive oil
• 1 small tub Herb and Garlic Cream cheese
• 1 small jar of pesto
• 3 baguettes or ciabatta buns
• 1/2 cup sliced almonds
• 6 cherry tomatoes
• A handful of basil leaves

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Directions:

Heat oven to 375 degrees Fahrenheit.

Wash squash and pat dry with paper towel, remove seeds and slice it into 1/4 inch thick pieces. Place squash pieces in a mixing bowl, add olive oil, Italian seasoning, salt and pepper.

Next arrange the squash on a foil lined baking tray and bake on middle rack of the oven for about 20 minutes. Toss cherry tomatoes in a little olive oil and add to the squash in the oven. Continue baking for another 15 – 20 minutes or until squash is tender. Remove from oven and allow to cool before removing the skin and slicing squash pieces into strips.

Slice baguettes into half and then half again. Spread cream cheese on baguettes followed by the squash and top with pesto and sliced almonds. Garnish with cherry tomatoes and basil leaves and serve.

Baguettes can be lightly toasted before adding the toppings and you can also add thinly sliced prosciutto or ham for even more flavour.

Bon Apetit....

For more information on pumpkins and squash and its uses refer to blog post THE NUTRITIONAL GOODNESS OF PUMPKINS AND SQUASH published on November 2nd 2023.

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Bacon and Herb Wrapped Chicken

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