I do not know why I don't make this more often. It is so yummy, and refreshing on a hot summer day. The amounts are approximate and flexible.
2 cups roughly chopped tomatoes
1/3 cup each celery, green onion, red pepper, cucumber roughly chopped
2-4 T diced onion
1+ cup V8 juice (or tomato juice)
1/2 - 1 cup beef broth or consommé
Handful of chopped fresh herbs (I used thyme, rosemary, basil, parsley, oregano from my garden)
2 T Olive oil
1-2 T red wine vinegar
1-2 T lemon juice
Salt and pepper
Dash worcestershire sauce
Garnish - diced avocado
Coarsely chop veggies then pulse one at a time in the food processor (I may try dumping them all together next time and see what happens). Green onion is better diced by hand by hand.
Combine all ingredients. Adjust seasoning and consistency with more or less juice/broth. Chill 4 hrs or overnight if possible.
Most recipes also include raw garlic but not me. If you like it spicy, throw in hot peppers or hot sauce.
Monday, July 1, 2013
Saturday, September 22, 2012
Leek and Asparagus Soup
I got the base of this recipe from the cookbook "A Beautiful Bowl of Soup" and I adapted it.
1-2 T oil (or butter)
2-3 cups sliced mushrooms (crimini or white button)
2-3 leeks (depending on the size) white parts only, cleaned and sliced
Curry powder to taste (1-2 tsp)
Cumin to taste
2-3 cups vegetable stock
2 cups milk
Salt and pepper
Saute mushrooms and leeks in oil or butter until tender but not brown.
Add curry and cumin, salt and pepper and stir to blend.
Add the stock and asparagus and simmer 5 minutes.
Add milk and simmer until heated through.
Puree with a hand blender (or in batches in the blender). Consistency is up to you.
Adjust seasoning.
Add asparagus tips and heat through.
Update: I've also made this with the addition of grated carrots and chopped parsnips. I'm sure you can other root vegetables as well - sweet potatoes, butternut squash both come to mind.
Ingredients
1 lb asparagus, trimmed and cut in 1"-2" pieces1-2 T oil (or butter)
2-3 cups sliced mushrooms (crimini or white button)
2-3 leeks (depending on the size) white parts only, cleaned and sliced
Curry powder to taste (1-2 tsp)
Cumin to taste
2-3 cups vegetable stock
2 cups milk
Salt and pepper
Method
Steam asparagus until tender crisp. I like to set some of the tips aside to add later.Saute mushrooms and leeks in oil or butter until tender but not brown.
Add curry and cumin, salt and pepper and stir to blend.
Add the stock and asparagus and simmer 5 minutes.
Add milk and simmer until heated through.
Puree with a hand blender (or in batches in the blender). Consistency is up to you.
Adjust seasoning.
Add asparagus tips and heat through.
Update: I've also made this with the addition of grated carrots and chopped parsnips. I'm sure you can other root vegetables as well - sweet potatoes, butternut squash both come to mind.
Mulligatawny Lentil and Chickpea Soup
I got the base for this recipe from this site and then made quite a few changes. I adjust the seasoning to suit my taste (usually adding more) and the amount of liquid as needed.
http://www.wholeliving.com/132648/mulligatawny-chickpeas
Ingredients
- 3 tablespoons olive oil
- 2 cloves garlic, finely minced
- 1 stalk celery, diced
- 1 carrot, grated
- 1 leek (white part only) cleaned and sliced (or diced onion)
- 2 teaspoons grated peeled ginger (I keep mine in the freezer)
- 1 teaspoon ground cumin
- 1 teaspoon turmeric
- 1 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper
- Coarse salt and ground pepper
- 1 can (19 oz) cooked lentils, drained and rinsed
- 1 1/2 litres of vegetable broth (or more)
- 1 cup grated zucchini
- 2 tablespoons fresh lemon juice
- 1 can (19 oz) chickpeas, drained and rinsed
- Chopped green onions for garnish
- Cooked brown rice
Directions
- Heat 1 tablespoon oil in a large saucepan over medium. Add celery, carrot, leeks, garlic, ginger, cumin, turmeric, coriander, and cayenne; season with salt and pepper. Saute, stirring, until soft. Add a little broth if too dry. Add lentils and broth; bring to a boil. Reduce to a simmer; cover and cook until lentils are soft, 7 to 9 minutes. Add in zucchini, cook 2-3 minutes until soft. Puree soup with immersion blender. Add up to 2 additional cups of veg broth or water. Cook over medium until warmed through. Remove from heat and stir in lemon juice.
- Saute chickpeas in a little oil, S&P, cumin and/or other spices until crisp. Alternatively, you can add the chickpeas directly into the soup with the lentils and skip the saute part.
- Serve soup topped with green onions and sauteed chickpeas if using, with rice alongside.
Another Leek, Potato, and White Bean Soup
You can easily adapt the vegetables in this recipes. Use what you have, and what you like.
1-2 T oil
1 large leek (whites and light green part), cleaned and sliced
1/2 onion, diced
1 stalk celery, diced
2 cloves garlic, crushed
1/2 cup diced winter squash (buttercup is nice)
2 cups potatoes, coarsely chopped
1 parsnip, peeled and chopped
1 cup grated zucchini
1 1/2 litres (approx) veggie stock
1 540 ml can of white kidney beans, drained and rinsed
2-3 sprigs of thyme
2-3 sprigs of dill
1-2 cups of milk, if desired
Saute onions, leeks, garlic, and celery in oil. Season with salt and fresh ground pepper.
Stir in squash, potatoes, and parsnips.
Add stock, beans, and zucchini
Bring to a boil, adjust seasoning (S &P) and add herbs.
Simmer until veggies are soft. Check seasoning, add more herbs if necessary.
Use hand blender to break up at least half of the potatoes.
Add milk if using.
Next time I will add in some grated carrots and chopped kale (the blanched kale I have in the freezer).
1-2 T oil
1 large leek (whites and light green part), cleaned and sliced
1/2 onion, diced
1 stalk celery, diced
2 cloves garlic, crushed
1/2 cup diced winter squash (buttercup is nice)
2 cups potatoes, coarsely chopped
1 parsnip, peeled and chopped
1 cup grated zucchini
1 1/2 litres (approx) veggie stock
1 540 ml can of white kidney beans, drained and rinsed
2-3 sprigs of thyme
2-3 sprigs of dill
1-2 cups of milk, if desired
Saute onions, leeks, garlic, and celery in oil. Season with salt and fresh ground pepper.
Stir in squash, potatoes, and parsnips.
Add stock, beans, and zucchini
Bring to a boil, adjust seasoning (S &P) and add herbs.
Simmer until veggies are soft. Check seasoning, add more herbs if necessary.
Use hand blender to break up at least half of the potatoes.
Add milk if using.
Next time I will add in some grated carrots and chopped kale (the blanched kale I have in the freezer).
Thursday, June 7, 2012
KG's Fish Tacos
I have no idea how 'traditional' these are but here's how I make mine at home. We all think they're yummy. :)
I usually use medium sized white flour tortillas, warmed through and, then we build the tacos with a little fish, cabbage, sauce, mango salsa and a squeeze of lime.
White fish - halibut is my fave, but any kind will do - even lightly breaded frozen filets. If I have fresh fish, I sometimes marinate it in a little lime juice, maybe some chili powder, S&P, then saute it.
Other ingredients
finely sliced cabbage (or lettuce)
(diced green onions if desired)
sprinkle with a little white wine or cider vinegar
salt and pepper
Sour cream / adobo sauce
Mix a little adobo sauce into some sour cream or plain greek yogurt. I've also used chipotle spice instead of adobo sauce.
Mango Salsa
diced mango (fresh or frozen)
diced avocado
diced green onion (and/or sweet white onion)
diced red pepper
sprinkle with lime juice
chopped cilantro
S&P
I usually use medium sized white flour tortillas, warmed through and, then we build the tacos with a little fish, cabbage, sauce, mango salsa and a squeeze of lime.
White fish - halibut is my fave, but any kind will do - even lightly breaded frozen filets. If I have fresh fish, I sometimes marinate it in a little lime juice, maybe some chili powder, S&P, then saute it.
Other ingredients
finely sliced cabbage (or lettuce)
(diced green onions if desired)
sprinkle with a little white wine or cider vinegar
salt and pepper
Sour cream / adobo sauce
Mix a little adobo sauce into some sour cream or plain greek yogurt. I've also used chipotle spice instead of adobo sauce.
Mango Salsa
diced mango (fresh or frozen)
diced avocado
diced green onion (and/or sweet white onion)
diced red pepper
sprinkle with lime juice
chopped cilantro
S&P
Tabbouleh, Hummus Lettuce Wraps
I can't take any credit for this idea - someone at work brought it and I loved it. Now I make a batch and leave it at work and make them at work all week.
The simple version is to drop a few spoonfuls each of hummus and tabbouleh onto a lettuce leaf, roll up, and eat. It's messy so lean over the plate when you're eating.
There are many recipes out there for both hummus and tabbouleh, or you can buy premade if you have more money than time, but here are two simple, non-garlicky versions that are work-friendly.
Quick Hummus
Dump the following into a food processor.
1 540 ml (19 oz) can chick peas, drained
2 T tahini (sesame paste)
juice of 1 lemon
a little lemon zest if you like
cumin ( maybe 2-3 tsp?)
S&P to taste (lots :)
Whir the food processor, stream in enough water to bring it to the right consistency (or more traditionally add 2-3 T olive oil instead of water - I don't find a huge difference but water has no calories...)
Tabbouleh
Basically this is a mixture of diced veggies, parsley, and cooked grain (such as bulgur wheat, cracked wheat, quinoa etc)
Cook the grain (with salt) according to the package (1 to 2 cups of cooked grain)
Finely chop a large handful of flat leaf or curly parsley.
Dice veggies - whatever you have on hand. I usually use green onions, red peppers, tomatoes, cucumber.
Mixed cooled cooked grain, parsley, veggies in a bowl. Adjust the ratio of veg/grain so it's fairly equal, usually there's quite a bit of parsley, but make it to your own taste.
Squeeze the juice of 1 lemon over the mixture.
Drizzle with 1/2 - 1 T olive oil
Sprinkle with salt and freshly ground pepper to taste.
Lettuce Wraps
Any kind of lettuce will do but I like romaine best because it's sturdy and has more nutrients than iceberg. Wash and dry the lettuce. Remove any large stems. Cut romaine leaves in half lengthwise.
Take a leave, put 1-2 T tabbouleh and 1-2 T of hummus onto the leaf. Roll up. Eat. Repeat.
Next time I make them, I'll put take some pictures.
The simple version is to drop a few spoonfuls each of hummus and tabbouleh onto a lettuce leaf, roll up, and eat. It's messy so lean over the plate when you're eating.
There are many recipes out there for both hummus and tabbouleh, or you can buy premade if you have more money than time, but here are two simple, non-garlicky versions that are work-friendly.
Quick Hummus
Dump the following into a food processor.
1 540 ml (19 oz) can chick peas, drained
2 T tahini (sesame paste)
juice of 1 lemon
a little lemon zest if you like
cumin ( maybe 2-3 tsp?)
S&P to taste (lots :)
Whir the food processor, stream in enough water to bring it to the right consistency (or more traditionally add 2-3 T olive oil instead of water - I don't find a huge difference but water has no calories...)
Tabbouleh
Basically this is a mixture of diced veggies, parsley, and cooked grain (such as bulgur wheat, cracked wheat, quinoa etc)
Cook the grain (with salt) according to the package (1 to 2 cups of cooked grain)
Finely chop a large handful of flat leaf or curly parsley.
Dice veggies - whatever you have on hand. I usually use green onions, red peppers, tomatoes, cucumber.
Mixed cooled cooked grain, parsley, veggies in a bowl. Adjust the ratio of veg/grain so it's fairly equal, usually there's quite a bit of parsley, but make it to your own taste.
Squeeze the juice of 1 lemon over the mixture.
Drizzle with 1/2 - 1 T olive oil
Sprinkle with salt and freshly ground pepper to taste.
Lettuce Wraps
Any kind of lettuce will do but I like romaine best because it's sturdy and has more nutrients than iceberg. Wash and dry the lettuce. Remove any large stems. Cut romaine leaves in half lengthwise.
Take a leave, put 1-2 T tabbouleh and 1-2 T of hummus onto the leaf. Roll up. Eat. Repeat.
Next time I make them, I'll put take some pictures.
Sunday, January 15, 2012
Rye Flax Crackers
I got this recipe from the Canadian Living Vegetarian cookbook - its a great book - check it out!
3/4 rye flour (I use dark rye)
3/4 cup all purpose flour
1/4 cup flaxseeds
1/4 cup ground flaxseeds
1/4 cup sesame seeds (my preference, not in the original recipe)
4 tsp butter
1/2 tsp baking powder
1/2 tsp salt
1/2 cup milk
Mix all dry ingredients together then cut in butter until crumbly. Stir in milk and mix until dough is soft, pliable, and sticky. Add additional water 1 tbsp at a time if necessary.
Knead just until smooth, then wrap and let stand for 10 minutes.
Divide the dough into quarters, roll each piece into a circle or square about 10" across, about 1/8 thick. Try to make it as even as possible.
Place on ungreased rimless cookie sheets, 2 per sheet. I use parchment paper.
Bake 2 sheets at a time in top and bottom thirds of the oven (325 degrees), rotating and switching top to bottom half way through cooking.
They take about 20 minutes until they are golden, and crisp. These are crisp, dry crackers - a lot like Scandinavian flatbread.
Let cool on rack and break into pieces. Store in an airtight container for up to a week, or freeze for up to one month.
Using Sparkpeople, I have calculated that approximately a half round (or 1/8 of the recipe) is about 168 calories. Carb 21 g Fat 8gr protein 5 gr
3/4 rye flour (I use dark rye)
3/4 cup all purpose flour
1/4 cup flaxseeds
1/4 cup ground flaxseeds
1/4 cup sesame seeds (my preference, not in the original recipe)
4 tsp butter
1/2 tsp baking powder
1/2 tsp salt
1/2 cup milk
Mix all dry ingredients together then cut in butter until crumbly. Stir in milk and mix until dough is soft, pliable, and sticky. Add additional water 1 tbsp at a time if necessary.
Knead just until smooth, then wrap and let stand for 10 minutes.
Divide the dough into quarters, roll each piece into a circle or square about 10" across, about 1/8 thick. Try to make it as even as possible.
Place on ungreased rimless cookie sheets, 2 per sheet. I use parchment paper.
Bake 2 sheets at a time in top and bottom thirds of the oven (325 degrees), rotating and switching top to bottom half way through cooking.
They take about 20 minutes until they are golden, and crisp. These are crisp, dry crackers - a lot like Scandinavian flatbread.
Let cool on rack and break into pieces. Store in an airtight container for up to a week, or freeze for up to one month.
Using Sparkpeople, I have calculated that approximately a half round (or 1/8 of the recipe) is about 168 calories. Carb 21 g Fat 8gr protein 5 gr
Sunday, November 6, 2011
Quinoa, Chick Pea, Avocado Salad
I had a recipe for something similar in a vegetarian cookbook but I didn't have all he ingredients so this is what I made. The recipe I was supposed to make is at the bottom of the page.
1/2 cup cooked quinoa
1/2 cup chickpeas (drained and rinsed)
1/2 avocado, cut up
1/2 cup celery, chopped
2 green onions, sliced
2 small tomatoes, chopped
1 small apple, chopped
1/4 cucumber, peeled and chopped
Put it all in a bowl then sprinkle with:
Juice of 1/2 lime
1 T of olive oil
Salt and Pepper
Makes one big serving.
629 calories, 77g carb, 32g fat, 15g protein
************************************
Actual recipe for Black Bean, Chick Pea, Avocado Salad
1 can black beans, rinsed and drained
1 can chick peas, rinsed and drained
2 green onions, sliced
2 plum tomatoes, chopped
1 red or yellow pepper, chopped
1 avocado, diced
1/4 chopped, fresh coriander
1 tsp grated lime rind
1/4 cup lime juice
1/4 cup olive oil
1 jalapeno pepper, seeded and minced
1 small clove garlic, minced
1/4 tsp each salt and pepper
Toss the veggies and coriander in a large bowl.
Whisk together the lime rund and juice, oil, jalapeno, garlic, salt and pepper.
Pour over the salad and toss to coat.
Makes 6 (small) servings :)
About 320 calories, 11 g protein, 16 g fat, 36 g carb, 8 g fiber
1/2 cup cooked quinoa
1/2 cup chickpeas (drained and rinsed)
1/2 avocado, cut up
1/2 cup celery, chopped
2 green onions, sliced
2 small tomatoes, chopped
1 small apple, chopped
1/4 cucumber, peeled and chopped
Put it all in a bowl then sprinkle with:
Juice of 1/2 lime
1 T of olive oil
Salt and Pepper
Makes one big serving.
629 calories, 77g carb, 32g fat, 15g protein
************************************
Actual recipe for Black Bean, Chick Pea, Avocado Salad
1 can black beans, rinsed and drained
1 can chick peas, rinsed and drained
2 green onions, sliced
2 plum tomatoes, chopped
1 red or yellow pepper, chopped
1 avocado, diced
1/4 chopped, fresh coriander
1 tsp grated lime rind
1/4 cup lime juice
1/4 cup olive oil
1 jalapeno pepper, seeded and minced
1 small clove garlic, minced
1/4 tsp each salt and pepper
Toss the veggies and coriander in a large bowl.
Whisk together the lime rund and juice, oil, jalapeno, garlic, salt and pepper.
Pour over the salad and toss to coat.
Makes 6 (small) servings :)
About 320 calories, 11 g protein, 16 g fat, 36 g carb, 8 g fiber
Saturday, October 22, 2011
Spicy Sweet Potato Soup
I had this for lunch at my Pro-D day on Friday - it was so yummy but it'll make your nose run. Perfect for a rainy afternoon. It comes from a Michael Smith cookbook I think, but I'm not sure which one, so I guess you'll have to go buy all of them. :)
2 onions, chopped
4 cloves of garlic, minced
2-4 tablespoons oil (I only used 2, recipe called for 4)
2 large sweet potatoes, peeled and grated
1 to 2 litres (quarts) of chicken or veggie stock (depending on how big the sweet potatoes are)
1 chipotle pepper in adobo sauce (I just bought a can of chipotle peppers, it didn't say adobo sauce but it seemed "saucy" ;)
Salt to taste
1 teaspon cinnamon
1 teaspoon cumin
Toppings:
cilantro
sour cream
corn of flour tortilla wedges made into 'chips'
1. Saute onions in oil until browned.
2. Add garlic and saute a little longer.
3. Add broth and grated sweet potatoes. (My sweet potatoes must have been really big compared to what the recipe called for because 1 litre was nowhere near enough. I added a second litre and it was perfect.)
4. Bring to simmer then add cinnamon, cumin, chopped chipotle pepper (only use 1/2 a pepper if you don't like it mild-med hot), and salt.
5. Simmer until sweet potatoes are soft.
6. Puree with immersion blender, or process in batches in your regular blender. Thin with more stock or water if needed. Check seasoning - salt?
7. Serve with sour cream, cilantro, and/or home made tortilla chips.
(Brush tortillas with a little oil and bake in oven until crisp. Cool and break into pieces.)
2 onions, chopped
4 cloves of garlic, minced
2-4 tablespoons oil (I only used 2, recipe called for 4)
2 large sweet potatoes, peeled and grated
1 to 2 litres (quarts) of chicken or veggie stock (depending on how big the sweet potatoes are)
1 chipotle pepper in adobo sauce (I just bought a can of chipotle peppers, it didn't say adobo sauce but it seemed "saucy" ;)
Salt to taste
1 teaspon cinnamon
1 teaspoon cumin
Toppings:
cilantro
sour cream
corn of flour tortilla wedges made into 'chips'
1. Saute onions in oil until browned.
2. Add garlic and saute a little longer.
3. Add broth and grated sweet potatoes. (My sweet potatoes must have been really big compared to what the recipe called for because 1 litre was nowhere near enough. I added a second litre and it was perfect.)
4. Bring to simmer then add cinnamon, cumin, chopped chipotle pepper (only use 1/2 a pepper if you don't like it mild-med hot), and salt.
5. Simmer until sweet potatoes are soft.
6. Puree with immersion blender, or process in batches in your regular blender. Thin with more stock or water if needed. Check seasoning - salt?
7. Serve with sour cream, cilantro, and/or home made tortilla chips.
(Brush tortillas with a little oil and bake in oven until crisp. Cool and break into pieces.)
Tuesday, October 18, 2011
Yummy Black Bean, Brown Rice, Swiss Chard Mess
I made this for dinner tonight, tossing in stuff as I went. It was SO good but then, anything that begins with sauteed onions and mushrooms HAS to be good. What follows is my recipe. Obviously you can use different veggies and beans etc. All measurements are approximate and can be easily changed.
Ingredients
1/4 cup chopped onion
1/2 cup chopped or sliced mushrooms
Butter/olive oil/margarine or ?
1/2 cup cooked brown rice
1/2 cup black beans, rinsed and drained
2 cups swiss chard, stems removed, coarsely chopped
Juice of 1 lemon
S&P
1-2T light soy sauce
Other herbs - basil, oregano, thyme, whatever you like
Method
1. Cook the swiss chard in pan with a little water and a lid for 6-8 minutes
2. Saute onions and mushrooms in a non stick pan (oilve oil, butter, maraginze whatever you want). Add freshly ground salt and pepper.
3. Add rinsed black beans, cooked rice, and drained swiss chard to the pan and mix well. Let heat through for a few minutes.
4. Season any way you like - I squeezed in the juice of one lemon and added a dash or two of light soy sauce, more salt and pepper, and some dried herbs ( - what ever you like.)
I had some left over sliced, sauted zucchini so I threw that in too. I would have put in some diced red pepper but I was out.
This meal had about 425 calories - depending on how much fat you use. Nutrient info is approximate and comes from Sparkpeople.com
Calories - 425
Carbs - 67 grams
Fat - 15 grams
Protein - 17 grams
* I'll admit, I was really hungry and ate two helpings..... Oops.
Ingredients
1/4 cup chopped onion
1/2 cup chopped or sliced mushrooms
Butter/olive oil/margarine or ?
1/2 cup cooked brown rice
1/2 cup black beans, rinsed and drained
2 cups swiss chard, stems removed, coarsely chopped
Juice of 1 lemon
S&P
1-2T light soy sauce
Other herbs - basil, oregano, thyme, whatever you like
Method
1. Cook the swiss chard in pan with a little water and a lid for 6-8 minutes
2. Saute onions and mushrooms in a non stick pan (oilve oil, butter, maraginze whatever you want). Add freshly ground salt and pepper.
3. Add rinsed black beans, cooked rice, and drained swiss chard to the pan and mix well. Let heat through for a few minutes.
4. Season any way you like - I squeezed in the juice of one lemon and added a dash or two of light soy sauce, more salt and pepper, and some dried herbs ( - what ever you like.)
I had some left over sliced, sauted zucchini so I threw that in too. I would have put in some diced red pepper but I was out.
This meal had about 425 calories - depending on how much fat you use. Nutrient info is approximate and comes from Sparkpeople.com
Calories - 425
Carbs - 67 grams
Fat - 15 grams
Protein - 17 grams
* I'll admit, I was really hungry and ate two helpings..... Oops.
Monday, October 10, 2011
Homemade Fruit, Nut, and Seed Bars
Healthy homemade bars are really easy to make if you have a food processor although I'm guessing they could also be made with a blender or even by hand if you want. With home made bars, there are no unknown ingredients, and I assume, they are cheaper.Here's a recent batch I made. You can mix and match any kind of dried fruit, nuts, and seeds that you want of course. This time I weighed everything because I wanted to get a rough idea of how many calories were in each bar. This picture only shows 1 oz each of dates and prunes. I added another oz of each because the mixture was a bit too dry.
Ingredients
2 oz dried dates
2 oz dried prunes
1 oz dried apricots
1/2 oz raisins
1/2 oz dried cranberries
1/2 oz walnuts
1/2 oz almonds
1/2 oz sunflowers seeds (I used toasted)
Throw all of this into a food processor and whir for a few minutes until the mixtures looks like this. Test the consistency to see if it holds together easily. Add in more dried fruit if it's too dry.
Makes 5 bars
150 calories each
Carbs - 27 grams
Fat - 5 grams
Protein - 2.4 grams
(Nutrient info is approximate. Analysis based on data from http://sparkpeople.com)
Monday, July 18, 2011
Falafel Pita
I will type up the instructions tomorrow but here are the pics now for my friends Brian. :)
Strained yogurt in a coffee filter for 30 min, add dill, S&P, and garlic if you like.
Heat pita and falafels (cut in half) in a non stick pan. Keep flipping until warm through.
Cut up veggies. Lots of choices here, you can add other stuff too of course.
Start layering on the warmed pita.
According to Sparkpeople, it has 325 calories. Check out the dinner info here http://www.sparkpeople.com/mypage_tracker.asp?id=KELOWNAGURL&dte=7%2F18%2F2011
Strained yogurt in a coffee filter for 30 min, add dill, S&P, and garlic if you like.
Heat pita and falafels (cut in half) in a non stick pan. Keep flipping until warm through.
Cut up veggies. Lots of choices here, you can add other stuff too of course.
Start layering on the warmed pita.
According to Sparkpeople, it has 325 calories. Check out the dinner info here http://www.sparkpeople.com/mypage_tracker.asp?id=KELOWNAGURL&dte=7%2F18%2F2011
Sunday, February 20, 2011
Chocolate Avocado Frosting
I found this recipe on the internet today, after hearing about it from Erin337, and adapted it a little. It tastes AMAZING and is way lower in fat and calories than regular frosting. It's also vegan for those of you who are looking for more vegan recipes.
This is a great frosting for my non fat, no egg, Chocolate Banana Cake (see the recipe list on the right.)
1 ripe avocado
1/2 - 2/3 cup confectioner's sugar (depending on the size of the avocado)
1/4 cocoa (unsweetened)
1.2 tsp vanilla
Whir in a food processor and spread on a cake or eat from a spoon. :)
For comparison:
1/2 cup pureed avocado - 180 calories
1/2 cup butter - over 800 calories
This is a great frosting for my non fat, no egg, Chocolate Banana Cake (see the recipe list on the right.)
1 ripe avocado
1/2 - 2/3 cup confectioner's sugar (depending on the size of the avocado)
1/4 cocoa (unsweetened)
1.2 tsp vanilla
Whir in a food processor and spread on a cake or eat from a spoon. :)
For comparison:
1/2 cup pureed avocado - 180 calories
1/2 cup butter - over 800 calories
Super Easy Spicy Sweet Potaotes
OK, my twitter friend Rhonda, (@ramavery) from Ontario, gave me this recipe and it's too good not to share.
Peel and slice sweet potatoes in 1/2 inch slices.
Coat with a little olive oil.
Sprinkle and toss with cumin, garlic powder, salt and pepper (and anything else you like).
Spread on a baking sheet (I put it on parchment paper first for easy clean up).
Bake at 400 degrees for about 20 minutes. Watch them after 15 mins.
Ooh la la... yum!
Quick and Easy Chipotle Mayo
I make this when I have sweet potato fries but it would probably be good with the recipe above as well.
Mix mayo and dry chipotle powder to your taste.
When I'm being healthy I use low fat mayo, or sour cream, or plain yogurt, or low fat Miracle Whip or a mixture of any of these, but truthfully, decadent mayo is the yummiest.
Peel and slice sweet potatoes in 1/2 inch slices.
Coat with a little olive oil.
Sprinkle and toss with cumin, garlic powder, salt and pepper (and anything else you like).
Spread on a baking sheet (I put it on parchment paper first for easy clean up).
Bake at 400 degrees for about 20 minutes. Watch them after 15 mins.
Ooh la la... yum!
Quick and Easy Chipotle Mayo
I make this when I have sweet potato fries but it would probably be good with the recipe above as well.
Mix mayo and dry chipotle powder to your taste.
When I'm being healthy I use low fat mayo, or sour cream, or plain yogurt, or low fat Miracle Whip or a mixture of any of these, but truthfully, decadent mayo is the yummiest.
Sunday, January 30, 2011
Quinoa, Black Bean, Chick Pea Salad with Chili Lime Dressing
This was based on a recipe from my new Vegetarian Collection cookbook from Canadian Living, but I changed quite a bit.
1 19 0z (540 ml) can of black beans, drained and rinsed
1 19 0z (540 ml) can of chick peas, drained and rinsed
1 red pepper, chopped
3-4 green onions, chopped
1 avocado, chopped
1/2 cup cilantro
2 cups cooked quinoa
(You could also add chopped tomatoes and any other salad veggies you like.)
Put all ingredients in a large bowl, toss with dressing.
Chili Lime Dressing
1 tsp grated lime peel
1/4 cup fresh lime juice
1/4 cup olive oil
1 tsp (or more) chili powder
Lots of freshly ground salt and pepper
(1 clove of garlic, crushed, if desired)
1 19 0z (540 ml) can of black beans, drained and rinsed
1 19 0z (540 ml) can of chick peas, drained and rinsed
1 red pepper, chopped
3-4 green onions, chopped
1 avocado, chopped
1/2 cup cilantro
2 cups cooked quinoa
(You could also add chopped tomatoes and any other salad veggies you like.)
Put all ingredients in a large bowl, toss with dressing.
Chili Lime Dressing
1 tsp grated lime peel
1/4 cup fresh lime juice
1/4 cup olive oil
1 tsp (or more) chili powder
Lots of freshly ground salt and pepper
(1 clove of garlic, crushed, if desired)
Sunday, December 26, 2010
Chicken Tortilla Soup
This version is from the Whitewater Cooks: At Home cookbook. I couldn't find it on Amazon but the other Whitewater cookbook is on my list on the right. -->
1/4 cup vegetable oil, divided
1 1/2 cups onions, thinly sliced
4 cloves of garlic, crushed
1/2 cup cilantro, chopped
28 oz can tomatoes, drained (I didn't drain them)
2 tbsp masa harina (I had to use regular flour)
4 cups chicken stock (veggie stock would be ok too)
1 cup water
1 lb chicken breasts, cut in bite size pieces
2 tsp salt
1 tsp pepper
I also added cumin, coriander, chili powder, a tbsp taco spice mix, and oregano to taste.
Saute onion, garlic, 1/2 cup cilantro in 2 tbsp oil over medium heat for 10 minutes, until brown.
Put sauteed mixture in food processor, add tomatoes, and puree until smooth.
Add 2 tbsp more oil in the pan and return the onion/tomato mixture to the pan.
Add flour and spices and cook for 10 minutes, stirring frequently.
Add stock and water and bring to boil.
Add raw chicken and simmer for 10 minutes or until chicken is cooked.
Check seasonings, salt and pepper.
Serve with the following toppings.
Toppings
1/2 cup cilantro, chopped
2 avocados, diced
1 cup monterey jack cheese, grated
Juice of two limes
2-3 corn or flour tortillas, cut into thin, 2" long strips and then fried in small batches in 1/4 -1/2 cup oil, in deep frying pan. Drain on paper towel.
Serves 8.
1/4 cup vegetable oil, divided
1 1/2 cups onions, thinly sliced
4 cloves of garlic, crushed
1/2 cup cilantro, chopped
28 oz can tomatoes, drained (I didn't drain them)
2 tbsp masa harina (I had to use regular flour)
4 cups chicken stock (veggie stock would be ok too)
1 cup water
1 lb chicken breasts, cut in bite size pieces
2 tsp salt
1 tsp pepper
I also added cumin, coriander, chili powder, a tbsp taco spice mix, and oregano to taste.
Saute onion, garlic, 1/2 cup cilantro in 2 tbsp oil over medium heat for 10 minutes, until brown.
Put sauteed mixture in food processor, add tomatoes, and puree until smooth.
Add 2 tbsp more oil in the pan and return the onion/tomato mixture to the pan.
Add flour and spices and cook for 10 minutes, stirring frequently.
Add stock and water and bring to boil.
Add raw chicken and simmer for 10 minutes or until chicken is cooked.
Check seasonings, salt and pepper.
Serve with the following toppings.
Toppings
1/2 cup cilantro, chopped
2 avocados, diced
1 cup monterey jack cheese, grated
Juice of two limes
2-3 corn or flour tortillas, cut into thin, 2" long strips and then fried in small batches in 1/4 -1/2 cup oil, in deep frying pan. Drain on paper towel.
Serves 8.
Tuscan Harvest Soup
Here's another wonderful recipe from the Moosewood Restaurant: Cooking For Health cookbook. This recipe is just a teaser - please go buy the book by clicking on the link to the right.
I followed this recipe fairly closely but I added more spices (see italics).
2 cups chopped onion
1 tsp salt
2 tbsp olive oil
4 garlic cloves, chopped
2 tsp ground fennel seed (I didn't add this - I don't like fennel seed)
1 cup celery, chopped
1 1/2 cup carrots, chopped
1 cup fennel bulb, chopped
2 cups green cabbage, chopped
2 cups peeled and cubed butternut squash (I used buttercup squash)
4 cups vegetable stock (I used chicken stock)
1 cup water
1 15 oz can cannellini beans, drained (white kidney beans)
1/4 tsp black pepper
2 tbsp minced thyme (I had to use dry, 2 tsp)
1/4 cup chopped fennel leaves (or parsley)
3 tbsp lemon juice
I also added ground cumin, ground coriander, and oregano.
In a covered soup pot on medium-low heat, cook the onions and salt in the olive oil for about five minutes.
Add the garlic, ground fennel, and celery and cook for about three minutes.
Stir in the carrots and cook for about three minutes.
Add the chopped fennel bulb and cabbage, and cook for about five minutes.
Add the squash, vegetable broth, and water. Bring to a boil.
Reduce heat, cover, and simmer until the squash softens but does not fall apart, five to ten minutes.
In a blender, puree 1 cup of the beans with 1 cup of the soup. Stir the puree into the soup pot.
Add the remaining beans, black pepper, thyme, and fennel leaves. Simmer, covered for about 10 minutes until all of the vegetables are tender and flavors have melded.
Just before serving, stir in lemon juice. If desired, place a piece of toasted bread in individual soup bowl, and drizzle with a little olive oil. Ladle the soup over the bread and drizzle a little more olive oil on top.
January 23rd addendum
I have made this soup many times and right now it is my absolute favourite. 1 cup is only about 150 calories and has chock full of nutrients.
I change the recipe almost every time I make it - adding in or substituting various vegetables as well as herbs and spices. I've used different types of squash, I often skip fennel although I love it, but it's pricey right now, I've thrown in parsnips and other root veggies. And almost always, I added chopped greens near the end, such as kale, spinach, or swiss chard.
One of the keys to making this soup yummy, is pureeing part of it. It really gives substance to the broth so don't skip that step.
I make a big pot every weekend and freeze it in 1 1/2 - 3 cup containers to take to work during the week. 1 1/2 cups is the perfect amount for lunch for me, add a few pieces of fruit and I'm good. If I want more protein, I sometimes cook up from barley or quinoa and throw in 1/2 cup cooked grain into the soup just before I heat it up.
Enjoy!
I followed this recipe fairly closely but I added more spices (see italics).
2 cups chopped onion
1 tsp salt
2 tbsp olive oil
4 garlic cloves, chopped
2 tsp ground fennel seed (I didn't add this - I don't like fennel seed)
1 cup celery, chopped
1 1/2 cup carrots, chopped
1 cup fennel bulb, chopped
2 cups green cabbage, chopped
2 cups peeled and cubed butternut squash (I used buttercup squash)
4 cups vegetable stock (I used chicken stock)
1 cup water
1 15 oz can cannellini beans, drained (white kidney beans)
1/4 tsp black pepper
2 tbsp minced thyme (I had to use dry, 2 tsp)
1/4 cup chopped fennel leaves (or parsley)
3 tbsp lemon juice
I also added ground cumin, ground coriander, and oregano.
In a covered soup pot on medium-low heat, cook the onions and salt in the olive oil for about five minutes.
Add the garlic, ground fennel, and celery and cook for about three minutes.
Stir in the carrots and cook for about three minutes.
Add the chopped fennel bulb and cabbage, and cook for about five minutes.
Add the squash, vegetable broth, and water. Bring to a boil.
Reduce heat, cover, and simmer until the squash softens but does not fall apart, five to ten minutes.
In a blender, puree 1 cup of the beans with 1 cup of the soup. Stir the puree into the soup pot.
Add the remaining beans, black pepper, thyme, and fennel leaves. Simmer, covered for about 10 minutes until all of the vegetables are tender and flavors have melded.
Just before serving, stir in lemon juice. If desired, place a piece of toasted bread in individual soup bowl, and drizzle with a little olive oil. Ladle the soup over the bread and drizzle a little more olive oil on top.
January 23rd addendum
I have made this soup many times and right now it is my absolute favourite. 1 cup is only about 150 calories and has chock full of nutrients.
I change the recipe almost every time I make it - adding in or substituting various vegetables as well as herbs and spices. I've used different types of squash, I often skip fennel although I love it, but it's pricey right now, I've thrown in parsnips and other root veggies. And almost always, I added chopped greens near the end, such as kale, spinach, or swiss chard.
One of the keys to making this soup yummy, is pureeing part of it. It really gives substance to the broth so don't skip that step.
I make a big pot every weekend and freeze it in 1 1/2 - 3 cup containers to take to work during the week. 1 1/2 cups is the perfect amount for lunch for me, add a few pieces of fruit and I'm good. If I want more protein, I sometimes cook up from barley or quinoa and throw in 1/2 cup cooked grain into the soup just before I heat it up.
Enjoy!
Sunday, December 19, 2010
Italian Stew with Winter Squash and Chickpeas
I picked up a couple of Moosewood Restaurant cookbooks, popular with the vegetarians out there, and made this delicious stew. Even Erik liked it!
The recipe can be found online here so I feel ok reprinting it for you. I followed the recipe fairly closely but I doubled the spices and added at least one teaspoon of cumin as well. My changes are in italics.
Serves 4-6 (I made half the recipe and had one cup left over)
3 cups chopped onions
1 1/2 tsp salt
2 T olive oil
6 cloves of garlic
1/2 tsp ground coriander (I used about 1-2 tsp)
1/2 tsp thyme (I used 1 tsp)
1 tsp cumin
1/4 tsp black pepper
2 cups water
15 oz can chickpeas, drained
2 cups chopped butternut squash (I used buttercup squash from my garden)
28 oz can diced tomatoes
1 cup chopped carrots
1/2 cup diced bell pepper
5 cups chopped kale (not stems)
1 T chopped fresh basil
2 tsp red wine vinegar (I actually forgot the vinegar and it was still good but it would have been a nice addition)
Saute onions and salt over medium heat for 12-15 minutes until onions are soft and beginning to carmelize.
Stir in garlic and spices.
Add water and all of the vegetables except the kale. Cover and simmer for 15 minutes or until vegetables are tender.
Add kale and simmer 5-10 minutes, until kale is tender but still bright green.
Adjust seasoning. Stir in basil and wine vinegar.
I served this over brown rice. Very yummy.
1 cup has:
315 calories
14g protein
53g carb
7g fat
14g fiber
The recipe can be found online here so I feel ok reprinting it for you. I followed the recipe fairly closely but I doubled the spices and added at least one teaspoon of cumin as well. My changes are in italics.
Serves 4-6 (I made half the recipe and had one cup left over)
3 cups chopped onions
1 1/2 tsp salt
2 T olive oil
6 cloves of garlic
1/2 tsp ground coriander (I used about 1-2 tsp)
1/2 tsp thyme (I used 1 tsp)
1 tsp cumin
1/4 tsp black pepper
2 cups water
15 oz can chickpeas, drained
2 cups chopped butternut squash (I used buttercup squash from my garden)
28 oz can diced tomatoes
1 cup chopped carrots
1/2 cup diced bell pepper
5 cups chopped kale (not stems)
1 T chopped fresh basil
2 tsp red wine vinegar (I actually forgot the vinegar and it was still good but it would have been a nice addition)
Saute onions and salt over medium heat for 12-15 minutes until onions are soft and beginning to carmelize.
Stir in garlic and spices.
Add water and all of the vegetables except the kale. Cover and simmer for 15 minutes or until vegetables are tender.
Add kale and simmer 5-10 minutes, until kale is tender but still bright green.
Adjust seasoning. Stir in basil and wine vinegar.
I served this over brown rice. Very yummy.
1 cup has:
315 calories
14g protein
53g carb
7g fat
14g fiber
Saturday, October 2, 2010
Potato, Leek, and Mushroom Soup
Here's a new one for you. But I have to be honest, when I make soup, I don't measure very carefully. I'll try to remember more or less how I made it before I forget.
2 large leeks (or 4 smaller ones)
1 to 1 1/2 lbs of potatoes
6-8 oz mushrooms
1 to 1 1/2 litres (4-6 cups) of chicken stock
Butter
Olive oil
Milk
Creamo if desired
Salt and pepper
Thyme
Any other dried or fresh herbs that you like
Trim leeks, use mostly the white and a bit of the light green part. Slice in half length-wise and wash under running water, fanning out the leaves to get the dirt out. Shake dry and slice in 1/4 in half circles.
Peel and cube potatoes, about 1/2 inch chunks.
Heat a little butter and oil in a pot. Saute leeks in the butter for a few minutes. Add mushrooms after a few minutes, and then potatoes a few minutes later. Leeks and mushrooms should be soft, potatoes should be coated and just starting to cook.
Add thyme and any other herbs you'd like. I have fresh thyme, rosemary, basil, and oregano in my garden so I tend to add whatever's handy. Add salt and pepper to taste. I like lots of freshly ground pepper to make the soup 'warm'.
Add about 4-6 cups of chicken broth and simmer until potatoes are cooked. Adjust seasoning.
Add some milk (I just poured some in - maybe a cup or two? - and then I added about 1/2 cup creamo which is higher fat - you can decide)
Eat!!
I'm not sure if this would freeze very well - potatoes get weird when frozen, but you could try it if you want. I just put mine in a container and ate it at work every day for the week.
2 large leeks (or 4 smaller ones)
1 to 1 1/2 lbs of potatoes
6-8 oz mushrooms
1 to 1 1/2 litres (4-6 cups) of chicken stock
Butter
Olive oil
Milk
Creamo if desired
Salt and pepper
Thyme
Any other dried or fresh herbs that you like
Trim leeks, use mostly the white and a bit of the light green part. Slice in half length-wise and wash under running water, fanning out the leaves to get the dirt out. Shake dry and slice in 1/4 in half circles.
Peel and cube potatoes, about 1/2 inch chunks.
Heat a little butter and oil in a pot. Saute leeks in the butter for a few minutes. Add mushrooms after a few minutes, and then potatoes a few minutes later. Leeks and mushrooms should be soft, potatoes should be coated and just starting to cook.
Add thyme and any other herbs you'd like. I have fresh thyme, rosemary, basil, and oregano in my garden so I tend to add whatever's handy. Add salt and pepper to taste. I like lots of freshly ground pepper to make the soup 'warm'.
Add about 4-6 cups of chicken broth and simmer until potatoes are cooked. Adjust seasoning.
Add some milk (I just poured some in - maybe a cup or two? - and then I added about 1/2 cup creamo which is higher fat - you can decide)
Eat!!
I'm not sure if this would freeze very well - potatoes get weird when frozen, but you could try it if you want. I just put mine in a container and ate it at work every day for the week.
Monday, September 6, 2010
Tortilla Soup
Once again, I found a lot of different recipes on the net and this is the version I made.
2 Tbsp olive oil
1/2 onion, chopped
2-3 carrots, chopped
1-2 cloves garlic, crushed
1 litre (4 cups) chicken stock
1 15 oz can diced tomatoes
1/2 cup salsa
1 15 oz can chick peas or black beans, drained and rinsed
Juice from one lime
1 tsp cumin
1 tsp oregano
1 shake of chipotle spice
1/2 tsp chili powder
1/4 pkg taco seasoning mix
2 chopped cooked chicken breasts
Serve with:
Tortilla chips
Sour cream
Cheddar cheese, grated
Green onion, diced
Diced avocado
Cook onion, garlic, and carrot in oil until tender, about 5 minutes. Add broth, tomatoes, salsa, beans, herbs and seasoning. Bring to a boil, then reduce heat, cover, and simmer for 20-30 minutes. Add diced chicken and heat through.
Stir in grated cheddar and sour cream, then top with avocado and green onions. Serve with tortilla chips.
2 Tbsp olive oil
1/2 onion, chopped
2-3 carrots, chopped
1-2 cloves garlic, crushed
1 litre (4 cups) chicken stock
1 15 oz can diced tomatoes
1/2 cup salsa
1 15 oz can chick peas or black beans, drained and rinsed
Juice from one lime
1 tsp cumin
1 tsp oregano
1 shake of chipotle spice
1/2 tsp chili powder
1/4 pkg taco seasoning mix
2 chopped cooked chicken breasts
Serve with:
Tortilla chips
Sour cream
Cheddar cheese, grated
Green onion, diced
Diced avocado
Cook onion, garlic, and carrot in oil until tender, about 5 minutes. Add broth, tomatoes, salsa, beans, herbs and seasoning. Bring to a boil, then reduce heat, cover, and simmer for 20-30 minutes. Add diced chicken and heat through.
Stir in grated cheddar and sour cream, then top with avocado and green onions. Serve with tortilla chips.
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