The Dish

Thanks for your comment. Adding more recipes has been on my list of things to do. Check out a couple of new recipes I just posted.

I am wondering how everyone is finding the printer friendly versions of recipes and other documents? I know the font is small, I may change to PDF files depending on feedback. You can comment on this post to let me know what you think.

Thanks,

Rosie

Chickpea Curry
(Makes 6 servings) 

2 tbsp vegetable oil
1 small diced onion
1 tbsp curry powder
1-2 tbsp all purpose fl our
½ cup water (approximate)
1 small red bell pepper, diced
1 small yellow bell pepper, diced
1 small zucchini, diced
1 can chickpeas (19oz/ 540ml), drained
½ cup vegetable broth
¼ cup chopped parsley or cilantro 

In a large skillet, heat oil over medium heat. Saute onions until softened, add curry powder.
Sprinkle with 1 tbsp fl our and add water, stirring constantly to prevent lumping.
Add red and yellow peppers and zucchini and bring to a boil. Cook, stirring often for 10 minutes. Add more water if the sauce is too thick or remaining fl our mixed with a little water if it is too thin.
Add chickpeas and broth and reduce heat to medium-low and simmer for 10 minutes or until chickpeas are heated thoroughly. Add parsley/cilantro just before serving. 

Tips
This curry is delicious inside a whole wheat pita or try on top of brown rice. 

Nutrition Tips
Chickpea curry is high in dietary fiber, vitamin B6 and magnesium.
Per serving: 170kcal, 5g protein, 26g carbohydrate, 5g fiber and 6g fat. 

This recipe adapted from Dietitians of Canada Simply Great Food Cookbook.

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Taco Soup
(Makes 12 servings) 

1lb extra lean ground beef
1 can (28oz/796ml) tomatoes
1 can (19oz/540ml) kidney beans, drained and rinsed
1 can (5 oz/156ml) tomato paste
2 cups water
1 cup fresh or frozen, thawed corn kernels
2 tbsp chili powder
1 tsp dried oregano
1 tsp hot pepper sauce
1/2 tsp ground cumin
1/4 tsp hot pepper flakes
Shredded cheddar cheese
Crushed tortilla chips

In a large saucepan, over medium-high heat, brown ground beef, breaking up with a spoon. Drain off any fat.
Add tomatoes, kidney beans, black beans, tomato paste, water corn, chili powder, oregano, hot pepper sauce, cumin and hot pepper flakes.
Cook for 20 minutes, adding water if soup is too thick. Ladle 1 cup into bowls and garnish with cheese and tortilla chips.

Tips
You can substitute “veggie ground round” instead of ground beef.
This recipe is freezer friendly, so save some for a rainy day! 

Nutrition Tips
Taco soup is very high in dietary fiber, vitamin B12 and zinc.
Per serving: 167kcal, 14g protein, 22g carbohydrate, 7g fiber and 4g fat.

This recipe adapted from Dietitians of Canada Simply Great Food Cookbook.

Printer-Friendly Version – Taco Soup

Energy bars can be smart sports snacks but some can be more like an expensive chocolate bar stuffed with ingredients you can’t pronounce. Try these easy, no bake bars that taste great and give you energy to burn!

Booster Bar

(Makes 16)

1 cup (250ml) each of rolled oats, raisins, crunchy peanut butter

½ cup (125ml) each of chocolate chips, honey, oat bran, toasted wheat germ and skim milk powder

Mix all dry ingredients together. Add peanut butter and honey and mix well, you may have to use your hands.

Press mixture into a square pan. Chill and cut into bars.

Store in fridge or freezer.

Tips

You can use other nut or seed butters to change it up. For those with allergies to peanuts try sunflower seed butter.

To toast the wheat germ, spread onto a cookie sheet and bake at 350F for 5 minutes.

Nutrition Tips

These bars give you a combination of protein, carbohydrate and fat – ideal to help you power up and feel great.

Per bar: 251kcal, 9g protein, 34g carbohydrate, 3g fiber and 11g fat.

This recipe adapted from the Dairy Farmers of Canada.

Printer-Friendly Version – Booster Bar

Big-Batch Blueberry Banana Muffins

Makes 24

3 cups whole wheat flour

3 cups ground flaxseed

2 cups lightly packed brown sugar

1 tbsp baking powder

1 tbsp baking soda

3 eggs

3 ripe bananas, mashed (about 1 1/3 cups)

½ cup unsweetened applesauce

2/3 cup vegetable oil

2 tsp vanilla

2 cups fresh or frozen blueberries

In a large bowl, combine flour, flaxseed, brown sugar, baking powder, baking soda and salt.

In a very large bowl, combine eggs, bananas, applesauce, oil and vanilla. Fold in flour mixture until just combined. Fold in blueberries.

Divide batter evenly among two 12-cup muffin cups.

Bake in preheated 350 degree oven for 20 minutes, rotating pans halfway through, until tops are firm or a tester inserted into the center of a muffin comes out clean. Let cool in tin for 10 minutes.

Tips

Cut back on fat and improve nutrition when baking with this substitution: try 3 tbsp ground flaxseed instead of 1 tbsp butter, margarine, shortening or oil

This recipe is freezer friendly, take some out before going to bed and defrost in the fridge. Grab a yogurt, piece of fruit and your muffin for a quick breakfast on the go!

Nutrition Tips

Flaxseed is a great source of fiber and omega 3 fats.

Most Canadians aren’t getting enough of either of these!

Per muffin: 148kcal, 28g carbohydrate, 4g protein and 3g fat.

This recipe adapted from Dietitians of Canada Simply Great Food Cookbook.

Printer-Friendly Version – Big Batch Banana Blueberry Muffins

I love eggs at breakfast, lunch or dinner – try this easy recipe!

Egg Filled Tortilla Cups

(Makes 4 servings)

4 eggs

½ cup cottage cheese

½ tsp dry mustard and chili powder*

Freshly ground black pepper to taste

2 tbsp chopped green onion

2 tbsp chopped celery

2 tbsp chopped red pepper

4 small, whole grain tortillas

Butter

Beat eggs with cottage cheese, dry mustard, chili powder and pepper. Stir in green onions, celery and red pepper. Set aside.

Use butter to grease 4 small ramekins (oven safe bowls) with cooking spray. Place one tortilla in each ramekin, pressing to fit.

Pour an equal amount of egg mixture into each tortilla cup.

Bake in a 375°F (190°C) oven for 20 to 25 minutes or until eggs are set. Let stand for 5 minutes and serve.

Tips

Make this recipe for dinner, then have the leftovers cold for lunch the next day! Don’t forget to refrigerate any leftovers right away.

Nutrition Tips

Eggs are rich in B vitamins and iron. Serve with salad or a piece of fresh fruit to balance the meal.

Per serving these egg cups contain: 300kcal, 12g fat, 24 g carbohydrate, 3g fiber and 26g protein.

This recipe adapted from the Egg Farmers of Canada, www.eggs.ca

Printer-Friendly Version – Egg Filled Tortilla Cups 

Vinaigrettes Galore

Makes 1 cup (16tbsp)

Classic Vinaigrette

2 tbsp Dijon mustard

3 tbsp red wine vinegar

¼ tsp salt

2 tsp honey

½ cup extra virgin olive oil

Balsamic Vinaigrette

1/3 cup balsamic vinegar

1 clove garlic, minced

½ tsp fresh thyme (optional)

1 tbsp dark brown sugar

2/3 cup extra virgin olive oil

Honey Mustard

3 tbsp Dijon mustard

1 tbs honey

3 tbsp orange juice

¼ cup mayonnaise

1/3 cup canola oil

Greek Vinaigrette

2 tbsp fresh lemon juice

3 tbsp fresh orange juice

1 clove garlic, minced

½ tsp fresh oregano

¼ tsp salt

¼ cup crumbled feta cheese

Mix ingredients in a blender or use a container with a tight lid to shake like mad! Each recipe makes about 1 cup of dressing. Store any extra in the fridge for up to 5 days. If it solidifies, just bring it back to room temperature.

Tips

You can also use these dressings to marinate chicken, fish, tofu or vegetables or toss with warm beans, lentils or whole grains.

Nutrition Tip

Each of these dressings has less than 200mg of sodium per 2 tablespoons. The recommended daily intake of sodium from all sources is between 2000 and 2500 mg of sodium per day. One teaspoon of salt has 2400 mg of sodium!

Per serving (2 tbsp) these vinaigrettes contain 110-180kcal.

These recipes are adapted from the Nutrition Action Health Letter, November 2008.

Printer Friendly Version – Vinaigrettes Galore

Thank you for your comments and feedback. My perspective on oils and fats is in line with Health Canada as well as Dietitians of Canada in that we recommend choosing monounsaturated fat such as canola, olive or peanut oil in cooking and baking.

I recognize other issues surrounding oil due to its processing and will leave that choice up to the consumers.

Thanks again!

Easy Salsa Chicken
Makes 4 Servings

1 tbsp vegetable oil
4 boneless skinless chicken breasts
1.5 cups salsa
1 cup shredded nacho cheese blend
Salt and pepper

In a large skillet, heat oil over medium high heat.
Brown chicken breasts on both sides until lightly browned on the outside but still pink on the inside.
Season with salt and pepper (to taste) and add salsa.
Reduce heat and simmer for about 15 minutes or until chicken is no longer pink on the inside and has reached an internal temperature of 170F (77C).
Sprinkle each chicken breast with cheese and cook for 5 minutes or until cheese is melted.

Tips
This dish can also be cooked in a 350F (180C) over for 20-30 minutes, you can broil it for 5 minutes at the end to melt the cheese.
Try serving with brown rice and corn kernels for a Mexican themed dinner.

Nutrition Tip
Aim for 3 of the 4 food groups from Canada’s Food Guide at each of your meals. Meat and Alternatives and Grains are most important to fuel your body and mind!
Per serving this dish contains: 145kcal, 1g carbohydrate, 26g protein and 3g fat.

This recipe adapted from Dietitians of Canada Simply Great Food Cookbook.

Printer-Friendly Version – Easy Salsa Chicken

Rate or review this recipe by posting a comment below!

Middle-Eastern Burgers
Makes 4

Quick Tzatziki Sauce:
1 cup low-fat plain yogurt
½ English cucumber, finely chopped or grated
1 tbsp chopped fresh mint (optional)
1 large clove garlic, minced
Pinch salt

4 burger patties (beef or veggie)
4 whole-wheat pita rounds
Shredded lettuce

In a small bowl, combine yogurt, cucumber, mint, garlic, and salt; mix well and set aside.
Broil or grill burger patties until thoroughly cooked.
Cut open each pita bread, pull apart to form opening. Heat pitas in microwave or oven until warm.
Place hot burger patty and shredded lettuce inside pita; divide Tzatziki sauce over each patty.

Tips
Buy plain yogurt made without gelatin for a thicker Tzatziki sauce.

Nutrition Tip
Beef or veggie burgers (soy–based) are a good source of Vitamin B12.
Per serving these burgers contain approximately: 333kcal, 10g fat, 38 g carbohydrate, 5g fiber and 24g protein.

This recipe adapted from The New Light Hearted Cookbook.

Printer-Friendly Version – Middle Eastern Burgers

Rate or review this recipe by posting a comment below!