Read over the entire recipe before beginning.
Place into the Instant Pot:
- 1 yellow onion, chopped
- big handful of baby carrots, chopped (or a couple of regular carrots, scrubbed and chopped)
- 1 large celery stock, chopped
- large bunch of broccoli, chopped roughly (2-3 crowns, plus their stems)
- 3/4 tsp salt
- freshly ground pepper
- 1 cup water
Set the Instant Pot to “Soup” for 7 minutes (most recently, I’ve been manually setting on High for 4 minutes, and it works very well). When the cycle ends, do a quick release of the pressure valve, and remove the lid.
Using a hand blender, or potato masher, puree the contents of the instant pot. If desired, add about:
and then add chicken stock until you reach the desired consistency; I use chicken stock paste and water. Add:
- 2 – 3 cups of shredded sharp cheddar cheese
Let sit for a moment in order to melt, then stir the soup or use the hand blender again.
Adjust the salt and pepper to taste.
Serve on cooked brown rice; add any other veggies that appeal.
- 1⁄4 cup brown sugar, packed
- 1⁄4 cup soy sauce
- 1 Tbsp sesame oil
- 1⁄2 tsp crushed red pepper flakes
Whisk the above ingredients together in a small bowl, and set aside.
- 1 Tbsp vegetable oil
- 3 cloves garlic, minced
- 1⁄2 tsp fresh ginger, grated
- 1 medium-sized cooking onion, diced
- 1 lb ground beef
- 3⁄4 cups frozen peas
- Heat vegetable oil in a large skillet over medium high heat. Add onion, and cook until softened.
- Add the garlic and ginger and cook for another minute.
- Add ground beef and sauté, breaking it apart, until no pink remains. Drain off excess fat.
- Add the peas and the sauce, mix well, and cook until hot.
- Serve immediately, on top of cooked brown rice.
adapted from Alexandra Stafford’s delicious recipe at Food52
- 3 Tbsp coconut oil or extra-virgin olive oil
- 1 Tbsp fresh ginger, peeled and minced (I use the fresh stuff in a tube)
- 2 large garlic cloves, minced
- 1 small onion, minced
- ½ tsp ground coriander
- ½ tsp cumin seeds PLUS ½ tsp ground cumin (or 1tsp of either)
- 1 tsp ground turmeric
- 1 cup split red lentils (they’re orange prior to cooking, then turn yellow-ish when cooked)
- 1 398ml can full-fat unsweetened coconut milk
- the empty coconut can filled with water
- 1 tsp salt (or use 2 tsp kosher)
- 2 Tbsp cilantro, finely chopped
[to serve, see below, after step 3]
- In a large saucepan over medium heat, slowly sauté the ginger, garlic, onion, coriander, cumin, and turmeric for about 10 minutes, or when all of the onion is softened, and the spices are very fragrant.
- Add the lentils, coconut milk, salt, and the emptied coconut can full of water. Stir together.
- Bring to a boil, then lower heat and simmer, uncovered, until lentils are completely soft, about 20 minutes; stir occasionally. Turn off heat. This will be quite loose, or soupy.
- Add the cilantro and stir gently until incorporated. Check for salt, and adjust, if necessary.
- Ladle on top of hot brown rice, then top with a spoonful of Greek yogurt and a tiny sprinkle of cilantro. You could also use basmati 🙂
- I love this beside, or on top of steamed, chopped fresh spinach.
- Whole wheat naan is great with this.
We made this at work today, and it was super quick and easy. Based on Mairlyn Smith’s recipe in her book “Healthy Starts Here!“.
- 3 cups chicken or vegetable broth
- 1 x 540ml tin of garlic & olive oil diced tomatoes (or just diced tomatoes)
- 1 x 540ml tin of black beans, drained and rinsed
- 1 cup frozen corn kernels (or fresh)
- ¼ cup salsa
- 1 Tbsp hot sauce
- 1 tsp cumin
- 1 clove garlic, or use garlic powder
- 1 cup fresh cilantro, chopped
- 1 cup thinly sliced green onions (about 5)
- 1 ripe avocado, cut into cubes or slices
- 1 lime, scrubbed well, and cut into wedges
- 40 unsalted whole-grain corn tortilla chips, or 4 fresh corn tortillas
- Bring the broth to a boil in a soup pot.
- Add the undrained tomatoes, black beans, corn, salsa, hot sauce, cumin, and garlic; bring back to a boil. Reduce heat to a simmer and cook, covered, for 5 minutes. Add cilantro, stir, and remove from heat.
- Ladle the soup into 4 deep soup bowls. Sprinkle each portion with the green onions, avocado, dividing evenly.
- Squeeze a lime wedge or two into each bowl. Crumble 10 tortilla chips into each bowl and stir gently. If using fresh tortillas, just tear into bite-sized pieces and add to each bowl.
- 1 lb ground beef
- 1 medium onion, minced
- 1 Tbsp minced garlic
- 1 green bell pepper, cored and minced
- 1 28oz can of diced tomatoes, with juice
- 1 Tbsp Worcestershire sauce
- 1 tsp dried oregano
- salt and pepper, to taste
- 1 ½ cups grated sharp cheddar cheese (plus more for sprinkling on top)
- 4 cups dried fusillii noodles
- In a large skillet, cook beef over medium heat, stirring occasionally to break up clumps, until brown all over. Drain excess fat.
- Increase heat, and add onions, green pepper, and garlic (add other vegetables, if using). Cook and stir for 5 minutes.
- Add tomatoes and their juice, Worcestershire sauce, oregano, and salt and pepper. Bring to a boil, lower heat, and simmer, uncovered, while you bring a large pot of water to a boil.
- When water boils, add noodles, and cook till al dente, according to package directions. Drain, reserving a bit of pasta water to loosen the noodles, if necessary.
- In the large pot, combine the noodles with the ground beef mixture. The ground beef mixture should be fairly dry, not soupy.
- Stir in the cheese until melted.
- To serve, sprinkle with more cheese.
- If desired, pour the mixture into a casserole dish, top with more cheese, and bake or broil till cheese is browned.
Note: Add any other vegetables you wish to — corn niblets cut off of the cob, a handful of broccoli or cabbage slaw, shredded carrot. Anything goes!
Sauté in a Dutch oven or large pot, until softened:
- 1/2 a small onion, finely minced
- 1large celery stalk, finely minced
- 1 medium size carrot, peeled and grated
- 1tsp garlic paste, or one finely minced garlic clove
- 1 28oz tin of diced tomatoes with Italian herbs, include juice*
- 1 14.5 oz tin of diced tomatoes, include juice
With a hand blender, purée the soup. Alternatively, dump the sautéed vegetables into a blender, and add half of the tomatoes. Purée until smooth, then pour into the soup pot. Add the second half of the tomatoes to the blender, purée until smooth, and add to pot. And put back on heat. Add:
- 3/4 cup cream (any fat content that you prefer)
Stir and heat through. Add salt and black pepper, to taste.
If desired, top with any of the following:
- Sour cream dollop
- Plain Greek yogurt dollop
- Fresh basil, chopped or chiffonaded
- Home made croutons
- A sprinkle of shredded sharp cheddar cheese
* you can use plain diced tomatoes and just add some Italian seasoning, or fresh basil and oregano.
Prep time: 15 minutes; Cook time: 15 minutes; Servings: 6
just add guacamole, sour cream, and salsa
- ½ cup chopped red bell pepper
- ½ cup chopped zucchini
- ½ cup chopped yellow squash (such as butternut)
- ½ cup chopped red onion
- ½ cup chopped mushrooms
- 1 Tbsp olive oil
- Cooking spray
- 6 x 9” whole wheat tortillas
- 1 ¼ cup shredded cheddar cheese
- guacamole, sour cream, salsa, etc
- In a large non-stick pan, cook red pepper, zucchini, yellow squash, onion, and mushrooms in the olive oil over medium heat for about 7 minutes, or until just tender. Remove vegetables from pan.
- Coat the same pan with cooking spray, and place one tortilla in pan.
- Sprinkle ¼ cup of the cheese evenly over the tortilla, and layer ¾ cup of the vegetable mixture over the cheese.
- Sprinkle another 2 Tbsp of the cheese onto the vegetables, and top with a second tortilla.
- Cook until golden on both sides, for approximately 2 to 3 minutes per side.
- Remove quesadilla from pan, and repeat with remaining ingredients.
- Cut each quesadilla into 8 triangles with a pizza cutter.
- Serve hot with sour cream, salsa, and guacamole)
From the Basic Shelf Cookbook. Good for when there’s “nothing in the fridge”.
- 1 tin light tuna, drained
- 1 cup grated sharp cheese
- 1/2 cup finely chopped celery
- 1/4 cup finely chopped red onion
- 2 Tbsp (or more) mayonnaise
- 6 slices whole wheat bread or English muffins
Preheat oven to 375F
Mix tuna, cheese, celery, onion and mayo in a medium bowl. Add freshly ground black pepper to taste.
Put equal amounts of tuna mixture on each bread slice and spread out evenly.
Bake in oven until cheese is melted, about 10 minutes.
Cut each slice of bread into four pieces. Serve immediately.
Filed under food, Protein
Betty didn’t specify how much couscous to cook , or how much feta to add for her delicious version of this salad, so I just wing it…
- 1 tbsp red wine vinegar
- 2 tbsp olive oil
- 1 tbsp freshly squeezed lemon juice
- 1 clove garlic, crushed/minced
- 2 tbsp snipped fresh dill
- 1/2 tsp dried oregano
Whisk all ingredients together, or shake up in a jar.
- 2 ripe tomatoes, cut into small pieces
- 1 cucumber, unpeeled and cut into small pieces
- red onion, sliced (to taste)
- black olives, to taste
- feta cheese, crumbled or cut up
- Cook the couscous, stir, and set aside to cool (follow the directions on the box); whole wheat is my preference.
- Combine the salad ingredients in a bowl.
- Add the dressing to the vegetables and toss.
- Add the couscous to the vegetables, toss. Just before serving, gently stir in the feta cheese.
- 2 cups cold water or broth
- 1 cup quinoa (rinse well before using – I use organic white quinoa)
Combine water and quinoa in a pot, bring to a boil and simmer until quinoa “pops” (~15-20 min). The water should all be absorbed and the quinoa should be tender. Let cool to room temperature. I like to cook the quinoa in the morning and then make the salad in the afternoon when it is cool.
- 1 sweet onion (Vidalia or similar) finely chopped
- 2 cloves garlic (crushed)
- 2 tblsp olive oil/butter/coconut oil
- Pinch each of white sugar and salt
Caramelize onions and garlic in the oil with salt and sugar over med-low heat, for about 25 minutes or until golden yellow and very soft. Remove from heat and let cool slightly.
- 2 stalks celery
- 1 red pepper (half and half red and yellow)
- 1 peeled carrot
- 1 peeled apple
- 1/3 cup raisins or cranberries
- 1/3 cup sunflower seeds
You can add any nuts, seeds, fruit or veggies that you like – be bold! If you use apple, get the dressing on the quinoa quickly so the apple does not go brown. Combine the quinoa, fruits, veggies, nuts, seeds and berries in one large bowl/pot. Pour on the dressing.
- 1/4 cup olive oil (or less)
- 1/3 cup apple cider vinegar
- a squeeze bragg or soya sauce
- bloop maple syrup (up to 1/8 cup)
- squeeze of lime juice
- 1/2 tsp mustard
- 1 tsp dill weed
- Orange zest (to taste)
- Salt and pepper as suits your taste
Combine all the dressing ingredients together in a glass container and give them a good shake. Pour over quinoa and veggies. Fold to disperse dressing. I stir the salad every hour or so to combine the flavours. Refrigerate for an hour or overnight – enjoy!
- 7 ounces chocolate crumbs (or graham wafer crumbs)
- 3 Tbsp sugar
- 6 to 8 tablespoons unsalted butter, melted
- 8-ounce block light cream cheese
- 1/3 cup sugar
- 2 tablespoons freshly squeezed lemon juice
- 1/4 cup heavy cream (“whipping cream”)
- Combine chocolate crumbs and 3 tablespoons sugar in a bowl.
- Add 6 tablespoons melted butter, and mix well until crumb mixture holds together. If needed, add remaining 2 tablespoons butter.
- Transfer cookie mixture to a 6-inch springform pan, and pat out evenly to make the crust, lining sides of pan about 3/4 of the way up. Place in freezer while proceeding.
- Combine cream cheese, lemon juice, and remaining 1/3 cup sugar in a mixer, and beat until combined.
- In another bowl, lightly whip cream to soft peaks, then gently fold into cream-cheese filling.
- Remove crust from freezer, and spoon filling evenly into pan.
- Cover with plastic wrap, place in freezer for 30 minutes, then transfer to refrigerator until firm, at least 30 minutes, or up to 24 hours.
To serve, top with fruit of your choice. Fresh berries are especially good.
Whole Wheat English Country Bread
White English Country Bread
I was thrilled when I discovered this recipe at Food 52; it really is just like the “country bread” that I love so much in England. It is dense, and substantial. It’s unbelievably quick to make and bake (no kneading or second rising — just a 45 minute rise, then into the oven).
- 1 package dry yeast, or equivalent (I use 2 1/4 teaspoons of bread machine yeast)
- 1 teaspoon white sugar
- 1 teaspoon kosher salt
- 3 cups unsifted, unbleached all purpose flour OR 3 cups Canadian whole wheat bread flour (with 1 Tablespoon gluten flour, if desired)
- 3/4 cups boiling water
- 1/2 cup cold skim milk
- Stir dry ingredients together and set aside.
- Add boiling water to cold milk in a large bowl.
- To the milk & water, add half of the flour mixture and beat well by hand. Stir in the rest of the flour mixture, kneading in the last of the flour. Knead a few times and shape into a “bread shape” 🙂
- Place the dough into a greased loaf pan.
- Cover with a clean towel and allow to rise in a warm place for 45 minutes.
- Preheat oven to 400 degrees.
- Bake, uncovered, for 25 minutes (I consistently need to bake the bread for 8 additional minutes).
- Remove from pan and allow to cool.
For original recipe, including the story behind it, go to Food 52 . Liz Schmitt, aka “Liz the Chef’s” blog is here.
Another lower-sugar recipe from my friend Anne S.
- 1 mashed banana
- ½ cup white sugar
- 1 tbsp. molasses
- ¼ cup oil
- 1 beaten egg
- ½ cup yogurt
- 1 ¾ cup flour
- 2 tsp. baking powder
- 1 cup halved cranberries
- ¼ cup chopped nuts (optional)
- Beat together egg, banana, molasses, oil, sugar, and yogurt.
- Sift in flour & baking powder
- Stir in cranberries & nuts
- Spoon into greased 8×8 pan or ring mold
- Bake at 375′ for 35-45 mins, depending on pan
- Cool on rack before removing.
This recipe is courtesy of Chuck Hughes. It is fabulous on a green salad that includes crumbled blue cheese and crumbled bacon. SO GOOD!
- 1 tbsp maple syrup
- 2 tbsp balsamic vinegar
- 1 tbsp Dijon mustard
- 1/2 cup Canola oil
- Salt & pepper
In a small bowl, whisk together the maple syrup, balsamic vinegar, and mustard. Slowly drizzle in the canola oil, whisking until the dressing emulsifies. Taste, add freshly ground black pepper and salt until it’s just right!
There is nothing special about this very basic salad dressing, but N. craves it, and loves this clone recipe. She eats it tossed with iceberg lettuce, rounds of red onion, hot pickled peppers , croutons and freshly grated parmesan cheese.
- 1/2 cup vegetable oil, e.g. canola or sunflower
- 1/4 cup white vinegar
- 1/4 cup freshly squeezed lemon juice
- 1 teaspoon sugar
- 1/2 teaspoon salt
- 1/4 teaspoon dry mustard, like Keene’s
- 1/4 teaspoon onion powder
- 1/4 teaspoon paprika
- 1/4 teaspoon dried oregano, crushed
- 1/4 teaspoon garlic powder
- pinch of dried thyme
- Put all of the ingredients into a jar and shake until well mixed.
- Refrigerate for at least an hour.
- 1/2 lb skinless, boneless chicken breasts, cut into very thin strips
- 3 Tbsp soy sauce (divided)
- 1 Tbsp cornstarch
- 1/4 tsp freshly ground black pepper
- 2 cups finely shredded green cabbage
- 1/3 cup chopped fresh beansprouts
- 2 green onions, chopped
- 4 large fresh mushrooms, sliced
- (1/4 cup chopped water chestnuts)
- 2 Tbsp dry sherry
- 1/2 tsp granulated sugar
- 1 tsp chicken bouillon granules
- 1/2 tsp sesame oil
- 3 Tbsp hoisin sauce (divided)
- 4 (6.5″ or 7″) flour tortillas, warmed
In a small bowl, combine chicken with 1 TBSP soy sauce, the cornstarch, and the pepper.
In a wok or large skillet, heat oil over high heat until very hot. Add chicken mixture, and stir fry until chicken turns white, about 3 minutes.
Add cabbage, bean sprouts, scallions, mushrooms, and waterchestnuts to wok. Stir fry for 2 minutes. Add beaten egg and stir fry 1 to 1.5 minutes, until egg is just scrambled.
Add remaining 2 Tbsp soy sauce, sherry, sugar, bouillon granules, sesame oil, and 1 TBSP hoisin sauce to wok. Stir fry for 1 minute.
Brush centres of heated tortillas with remaining 2 Tbsp hoisin sauce. Spoon chicken mixture down the centre of each. Fold in sides of tortilla. Fold bottom quarter of tortilla up over filling, then roll up to enclose. Serve immediately with additional hoisin sauce for dipping, if desired.
I can’t even begin to express how good these are! They freeze very well when wrapped in parchment paper, then sealed up in a heavy-duty ziplock freezer bag.
- 1 cup all purpose flour
- 1/3 cup packed brown sugar
- ¼ cup pecans, toasted and chopped coarsely
- 1 teaspoon kosher salt
- ¼ tsp baking powder
- 6 Tbsp cold, unsalted butter, cut into pieces
- ½ cup packed brown sugar
- 1/3 cup corn syrup
- ¼ cup unsalted butter, melted and cooled
- 1 Tbsp dark rum (don’t leave this out)
- 2 tsp vanilla extract
- ½ tsp kosher salt
- 1 large egg, lightly beaten
- 1 ¾ cups pecans, toasted and chopped coarsely
For the crust:
- Adjust an oven rack to the middle position and heat the oven to 350F. Line an 8” square pan with foil, then butter the foil.
- Process the flour, brown sugar, pecans, salt, and baking powder in a food processor until the mixture resembles coarse cornmeal, about 5 pulses. Sprinkle the butter pieces over the top and pulse until the mixture is pale yellow and resembles coarse cornmeal, about 8 pulses.
- Sprinkle the mixture in the prepared pan and press firmly into an even crust using your fingers. Bake until the crust starts to brown, 20 to 24 minutes.
For the filling:
- As soon as the crust finishes baking, whisk the brown sugar, corn syrup, melted butter, rum, vanilla, and salt together until just combined. Whisk in the egg until incorporated, then pour over the hot crust. Sprinkle the pecans over the top. Bake until the top is brown and cracks start to form across the surface, 25 to 30 minutes.
- Let cool completely on a wire rack without removing from pan. This will take about 2 hours.
- When completely cool, use the foil to lift out of the pan, and cut into squares or triangles.
This recipe is from a Healthy Eating booklet distributed by the Ontario government, and is very good! I add about 1/2 cup of mini chocolate chips to the recipe. Without chocolate chips, each muffin has 8g fat, 3g fibre, and 4g protein.
- 1 cup mashed ripe bananas (approximately 2 medium bananas)
- 1/2 cup packed brown sugar
- 1/3 cup low-fat plain yogurt
- 1 large egg
- 3 Tbsp canola oil
- 1 1/2 cups whole wheat flour
- 1/4 cup ground flax seed (we use a “split” flax seed that doesn’t need refrigeration — adds a wee bit of crunch)
- 1 tsp baking soda
- 1 tsp baking powder
- 1/8 tsp ground nutmeg
- Preheat oven to 350F, and line a 12-cup muffin pan with paper liners.
- In a large bowl, whisk together the bananas, brown sugar, yogurt, oil, and egg.
- Add flour, ground flax seed, baking soda, baking powder, and nutmeg. Using a wooden spoon, stir just until blended. Do not over mix!
- Spoon batter into prepared muffin pan. Bake for 18-20 minutes, or until tops are firm to the touch and a tester inserted in the centre of a muffin comes out clean.