Past Recipes of the Month

You will need a juicer for this delicious vegetable cocktail. Believe it or not this cocktail is sweet, smooth and satisfying. You don’t need to feel toxic to enjoy this drink. Raw spinach has properties necessary for the cleansing and regeneration of the intestinal tract.

Ingredients:

• 10 stalks parsley
• 1 handful spinach
• 3 stalks celery
• 3 medium carrots
   

Instructions:

Juice the parsley first. Follow with the spinach. Continue with the celery and finish with the carrots. (From the Juice for Life cookbook, Ruth Tal Brown)

Gazpacho (Spanish cold tomato and cucumber soup)

Ingredients:

• 1 red (Spanish) onion
• 3 tomatoes ½ medium cucumber
• ½ green pepper seeded
• ½ red pepper seeded
• 1 clove garlic crushed
• 3 ½ cups (875 ml/28 fl oz) tomato juice
• ½ teaspoon sugar
• Salt and pepper
• ¼ cup (60 ml/2 fl oz) olive oil
• ¼ cup (60 ml/2 fl oz) white wine vinegar

Instructions:

1. Finely chop the onion, tomatoes, cucumber and peppers. Place in a large bowl with the garlic.
2. Stir in the juice, sugar, salt and pepper, and combined oil and vinegar and mix well. Refrigerate.

Serve soup cold and enjoy. Modify the recipe to suit your dietary needs. The sugar can be eliminated; the salt can be replaced with salt substitute. Cool off this summer while enjoying a healthy intake of vegetables.

(Recipe from The Essential Vegetarian Cookbook, Whitecap Books Ltd., January 1996.)

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Ingredients:

• 1 can black beans, drained and rinsed
• 1 cup fresh or frozen cooked corn
• 1 red pepper, diced
• 1/3 cup chopped cilantro or flat leaf parsley
• ¼ cup fresh lime juice
• 1 Tbsp. olive oil
• 1 clove garlic, finely minced
• ¼ tsp black pepper
   

Instructions:

Combine beans, corn, red pepper and cilantro in a large bowl. Whisk together lime juice, olive oil, garlic and black pepper; pour over bean mixture and stir to combine. Serve as a side salad or filling for whole wheat tortillas. Optional: Add 1 chopped avocado just before serving.

Per 2/3 cup serving:
149 calories
6.6 g protein
28.4 g carbohydrate
7.7 g fibre
3.9 g total fat/ 0.5 g saturated fat
367 mg sodium
 

Ingredients:

• 1/4 cup minced basil
• 2 sprigs fresh rosemary, chopped
• 6 sprigs fresh thyme, chopped
• 1/4 cup walnuts
• 3 cloves garlic, minced
• 3 Tbsp fat-free, reduced sodium chicken broth
• 1 Tbsp plus 2 tsp olive oil
• Salt and pepper to taste
• 2 Tbsp freshly grated Parmesan cheese
• 4 4-oz boneless chicken breasts, skins on, 1 inch thick

Instructions:

1. In a food processor, add the herbs and pulse until fine. Add the walnuts, garlic, broth and 1 Tbsp of olive oil and pulse until the mixture is incorporated but still slightly chunky. Remove to a bowl and add the salt, pepper, and cheese.
2. Cut a pocket into each chicken breast. Stuff some of the pesto mixture into the pocket and rub some under the skin.
3. Rub each chicken breast with the remaining olive oil. Grill or broil the chicken for 5-8 minutes per side, turning frequently. Remove skin before eating.

Ingredients:

• 1 lb boneless, skinless chicken breasts
• Water
• 4 peppercorns
• 1/2 Tbsp olive oil
• 1/2 cup walnuts
• 1 medium red pepper, diced
• 1 tsp dried oregano
• 1/2 tsp dried basil
• 1 15-oz can artichoke hearts, drained and halved
• 10 pitted Kalamata olives
• 2 Tbsp minced parsley

Dressing

• 1 Tbsp olive oil
• 1 Tbsp fresh lemon juice
• 1 Tbsp red wine vinegar
• 1 garlic clove, minced
• 1/2 tsp sugar
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions:

1. Place the chicken breasts in a large skillet with enough water to cover them. Add the peppercorns. Bring to a boil over high heat, lower the heat, cover, and simmer for 7-10 minutes or until cooked through. Remove the chicken from the skillet with a slotted spoon, place on a plate, and refrigerate.
2. Heat the oil in a skillet over medium heat. Add the walnuts and sate for the 2 minutes. Add the red pepper, oregano, and basil and saute for 3 minutes. Remove from the heat and let cool.
3. Meanwhile, in a salad bowl, combine the artichoke hearts, olives and parsley.
4. Combine all dressing ingredients. Add the walnut mixture to the salad. Cut the chicken into 1-inch cubes and add it to the salad. Pour the dressing over it. Toss well and serve.
5.  

Ingredients:

-4, 4 oz portions of fillet of Atlantic salmon
-2 teaspoons roasted garlic powder
-1 teaspoon freshly ground black pepper
- 3 tablespoons E D Smith dietetic maple syrup
-1 tablespoon sodium reduced soy sauce (note if anyone has an allergy to wheat be sure the soy sauce doesn't have wheat)

Instructions:

-take baking pan and for easy cleanup, line with aluminum foil
-place layer of parchment paper over the foil (so that you are not cooking directly onto aluminum)
-sprinkle roasted garlic over the salmon
-grind black pepper (a course grind) over the salmon
-in a small bowl, mix together soy sauce and maple syrup  (note:  If you like ginger, it is also nice to add some ginger as well -- freshly grated or even powered is OK)
-gently pour the soy/syrup mixture over the salmon
-spoon the pool of syrup mixture well over the salmon
-preheat oven to 350 Degrees F
-Cook salmon for 20 minutes --- be careful with the time so that the fish doesn't overcook and become dry. 

Basic Salmon --Serves 4

This recipe is one that is a base and it can be very easily adapted to adding all kinds of different spicing such as for instance adding a layer of Dijon or Dijon honey mustard on top of the salmon.

Ingredients:

-4  4 oz portions of fillet of Atlantic salmon
-2 teaspoons roasted garlic powder
-1 teaspoon freshly ground black pepper
-1/4 teaspoon freshly ground sea salt
-1 tablespoon extra virgin olive oil (first cold press)
(any extras that you might want to have such as olives etc.)

Instructions:

-take baking pan and for easy cleanup, line with aluminum foil
-place layer of parchment paper over the foil (so that you are not cooking directly onto aluminum)
-sprinkle roasted garlic over the salmon
-grind black pepper (a course grind) over the salmon
-grind sea salt over salmon
-drizzle olive oil over fish
-preheat oven to 350 Degrees F
-Cook salmon for 20 minutes --- be careful with the time so that the fish doesn't overcook and become dry. 

Stir Fry Vegetables -- Serves 4

This can be adapted to a combination of most vegetables. Consider adding lots of colour -- such as red, yellow, orange peppers, broccoli

Ingredients:

-2 cloves fresh garlic chopped
-2 red onions chopped or coarsely sliced
-2 cups baby boc choy chopped roughly
-1 cup snow pea pods
-2 cups chopped broccoli
-1 red pepper sliced in strips
-1 yellow pepper sliced in strips
-1/2 cup carrots, sliced

-(any other vegetables you might like to add)
-1 tablespoon olive oil
-1/4 teaspoon sesame oil
-1/4 to ½ teaspoon black pepper (coarsely ground)

Instructions:

-Heat a wok (or large deep fry pan) on medium heat
-when pan heated, add olive oil
-add chopped red onions and stir till softened
-add chopped garlic
-add vegetables (adding the "hardest" vegetables first
-before you are finished add sesame oil (remember to be very sparing with the sesame oil because it is highly flavoured and a little goes a long way)
-stir fry to level of "crunchiness" you prefer

Spinach/Walnut Salad --Serves 4

This is a very basic salad. One can add all sorts of things such as dried fruit -- other nuts - different dressings-- even chopped boiled eggs and bacon bits (don't use bottled)

Ingredients:

-6 cups baby spinach leaves (well washed)
-1 cup baby arugula (optional)
-1/4 cup walnuts
-4 tablespoons thinly shaved Parmesan cheese (grate or make curls from a slab, not bottled or pre-ground)

Instructions:

-place baby spinach leaves into a salad bowl
-add walnuts (broken)
-add dressing and freshly grated cheese just before serving

Ingredients:

-2 Tablespoons honey Dijon mustard
-1/2 teaspoon hazelnut oil
-1/2 teaspoon extra virgin olive oil -- first cold pressing (use a good olive oil)
-1/8 teaspoon black pepper
-2 sachets Splenda
-2 Tablespoons water

Instructions:

-in a small bowl put in the honey mustard
-add freshly ground black pepper
-add Splenda
-whisk the mustard paste together (to mix the ingredients)
-add hazelnut oil and olive oil
-whisk mixture together
-add water to reach the consistency you want to have

Ingredients:

Imperial                      Ingredients                                             Metric
4 (5 oz. each)               trout fillets, raw                                         4 (150 g)
2 tsp.                            Fresh rosemary leaves, Finely chopped   10 mL
2 tsp.                            Fresh oregano, finely minced                    10 mL
1 tsp.                            Fresh thyme, finely minced                        5 mL
1                                   red pepper, seeded, sliced into 1” strips   1
1                                   green pepper, seeded, sliced 1” strips      1
4 tsp.                            Lemon juice                                                20 mL
2 tsp.                            Olive oil                                                      10 mL

Instructions:

1.     Preheat the oven broiler (or heat the BBQ) to 400ºF.
2.     Place the trout on a foil-lined baking sheet or broiler pan.
3.     In a small bowl, combine all the fresh herbs together and then sprinkle them over the fish.
4.     Surround the fish with the pepper strips.
5.     Sprinkle the fish and the peppers with the lemon juice and olive oil.
6.     Broil (or BBQ) about 5” from the heat source for about 5 – 8 minutes until the fish is tender and the peppers are slightly charred.

Substitutions:

1. use any thin fish fillets
2. if fresh herbs not available, use dry and cut amounts in half
   
    

Nutrition Information: Serving Size 4 oz (120g) Amount % Daily Value Calories 157   Total Fat 6.8 g 10%   Saturated 1.7 g Trans Fat 0 g Omega 3 Fats 888 g   9% Cholesterol 56.5 mg   Sodium 35.0 mg 1% Total Carbohydrate 2.6 g 1%    Fibre 0.8 g 3%   Sugars 1.4 g Protein 20.4 g   Vitamin A 20% Vitamin C 78% Calcium 7% Iron 3%

Adapted from American Diabetes Association Italian Diabetic Meals in 30 Minutes - Or Less. --Robyn Webb
 

Ingredients:

Imperial                    Ingredients                                  Metric
½ cup                         cooking onion, sliced                       125 mL
2 tbsp                         olive oil                                              25 mL
¼ tsp                          garlic, minced                                   1 mL
¼ tsp                          ground ginger                                   1 mL
¼ tsp                          ground turmeric                                1 mL
¼ tsp                          chili powder                                      1 mL
1 lb.                            fresh okra (cleaned & trimmed)         500 g
1 cup                          tomatoes, sliced                                250 mL
1/8 tsp                        table salt                                            0.5 mL

Instructions:

1. In a frying pan, sauté onion in 2 tbsp olive oil until golden.
2. Add garlic, ginger, turmeric and chili powder and continue to sauté for a few more minutes.
3. Add okra to spices and continue to cook for another few minutes.
4. Finally, add sliced tomatoes and sauté until all liquid is evaporated.
   
    

Substitutions:

1. use canola oil in place of olive oil
2. use frozen, cut okra instead of fresh
3. for a cream curry, add ½ cup plain 1% M.F. yogurt or ½ cup 2%
   evaporated milk
   
    

Nutrition Information: Serving Size ½ cup (143 g) Amount % Daily Value Calories80   Total Fat 4.7 g 7%   Saturated 0.7 g Trans Fat 0 g Omega 3 Fats 0 g   3% Cholesterol 0 mg   Sodium 59.0 mg 2% Total Carbohydrate 9.0 g 3%    Fibre 3.5 g 14%   Sugars 2.7 g Protein 2.2 g   Vitamin A 8% Vitamin C 40% Calcium 8% Iron 5%

Adapted from Simply In Season – Mary Beth Lind & Cathleen Hockman-Wert
 

Serves 4
Prep Time: 10 Minutes
Total Time: 25 Minutes

Another heart healthy turmeric spice recipe!  Did you know that in India, turmeric is used to heal wounds?  For minor cuts and irritations try making a paste of turmeric and water, apply the paste to the area for up to an hour, rinse and enjoy the natural healing benefits!

Ingredients:

• 3 tablespoons olive oil
• 2 cloves garlic, finely minced
• 2 teaspoons grated peeled ginger
• 1 teaspoon ground cumin
• 1 teaspoon turmeric
• ½ teaspoon ground coriander
• ¼ teaspoon cayenne pepper
• Coarse salt and ground pepper
• 8 ounces dried yellow lentils, rinsed
• 2 cans (14.5 ounces each) low sodium vegetable broth
• 2 tablespoons fresh lemon juice
• 1 can chickpeas (19 ounces), drained and rinsed
• ¼ cup scallion greens for garnish
• Brown basmati rice for serving

Directions:

1. Heat 1 tablespoon oil in large saucepan over medium.  Add garlic, ginger, cumin, turmeric, coriander, and cayenne; season with salt and pepper.  Cook and stir for 30 seconds.  Add lentils and broth; bring to a boil.  Reduce to a simmer; cover and cook until lentils are soft; 7-9 minutes.  Working in batches, transfer to a blender and puree soup.  Return soup to pot, add 2 cups water.  Cook over medium until warmed through.  Remove from heat and stir in lemon juice.
2. Meanwhile, heat remaining 2 tablespoons oil in a large non-stick skillet over medium-high.  Add chickpeas; cook, stirring occasionally, until golden brown and crisp, 7-8 minutes.  Serve soup topped with chickpeas and scallion greens with rice alongside.

Nutrition Information: Per Serving: 530 calories; 27g protein; 15g fat; 77g carbohydrate; 24g fiber

Serves 4
Prep Time: 15 Minutes
Total Time: 35 Minutes

This heart healthy recipe contains turmeric spice, known in India for its medicinal and antibacterial properties.  Turmeric spice contains the anti-inflammatory Curcumin, which has been shown to prevent chronic illnesses such as Alzheimer’s, Cancer and Arthritis.

Ingredients:

• 4 boneless, skinless chicken breast halves
• ½ teaspoon red curry powder
• Coarse salt and ground pepper
• 2 tablespoons plus 1 teaspoon vegetable oil
• 2 packed cups fresh cilantro leaves
• ½ teaspoon grated peeled ginger
• 1 tablespoon fresh lime juice
• 1 tablespoon rice vinegar
• ½ teaspoon sugar
• 1 shallot, chopped
• 1 teaspoon turmeric
• ¾ cup coconut milk
• 1 cup basmati rice

Directions:

1. Sprinkle chicken with curry powder, season with salt and pepper.  In a large skillet, heat 1 tablespoon oil over medium low.  Add chicken and cook until golden, 30-35 minutes, turning once.
2. In a blender, combine 1 tablespoon oil, cilantro, ginger, lime juice, vinegar, sugar, and 3 tablespoons water.  Puree until smooth.
3. In a medium sauce pan, heat 1 teaspoon oil over medium heat.  Add shallot and turmeric; season with salt and pepper.  Cook, stirring occasionally, until shallot is softened, 1-2 minutes.  Add coconut milk and 1 cup water; bring to a boil.  Stir in rice; return to a boil.  Reduce to simmer, cover, and cook until rice is tender, 12-14 minutes.  Remove pan from heat, let stand 5 minutes, fluff with a fork.  Serve rice topped with chicken and drizzle with sauce.

Nutrition Information:

Ingredients:

Instructions:

1. Drain water from the chickpeas and rinse under running water thoroughly.
2. In a food processor (or blender) place all ingredients and puree until smooth.
3. If mixture is too thick, thin with a little water (1/4 cup/50 mL) plus an extra tablespoon of lemon juice.
4. Serve as a dip with warm whole wheat pita bread, fresh chopped veggies or in your favourite holiday sandwich such as a turkey wrap.
    

Substitutions:

1. Use natural peanut butter in place of tahini.
    

Nutrition Information: Serving Size 1/4 cup (91g) Amount % Daily Value Calories163   Total Fat 5.9 g 9%   Saturated 0.8 g Trans Fat 0 g Omega 3 Fats 0 g   4% Cholesterol 0.5 mg   Sodium 13.0 mg 1% Total Carbohydrate 21.5 g 7%    Fibre 3.5 g 14%   Sugars 4.0 g Protein 7.7 g   Vitamin A 0% Vitamin C 8% Calcium 6% Iron 13%

Adapted from Canadian Living magazine
 

Ingredients:

Instructions:

1. In a large (pasta) pot, cook pasta according to package directions.
2. In a large skillet, heat the oil.
3. Add garlic, and onion and sauté for 4 minutes.
4. Add broccoli and sauté for 2 minutes.
5. Add the white wine and drained chickpeas and simmer for 3 minutes.
6. Add the tomatoes and simmer for 4 minutes.
7. Drain the pasta and add to the skillet. Toss well.
8. Place in a serving bowl and top with grated Parmesan.
    

Substitutions:

1. Use asparagus or any other vegetable in season
    
2. Use any cut of pasta eg bow tie
    
3. Use fresh, chopped tomatoes and dried chickpeas in place of canned
    

Nutrition Information:

   Calories 480
   Total Fat 7g
   SFA 1.3 g
   Omega 3 Fats 0
   Cholesterol 2 mg
   Sodium 253 mg
   Total Carbohydrate 85.5 g
   Fibre 13 g
   Protein 18.5 g
 

Adapted from American Diabetes Association Italian Diabetic Meals in 30 Minutes - Or Less. --Robyn Webb

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