MAKE-AHEAD LOW-FAT HIGH PROTEIN BREAKFAST OATMEAL PUDDING

A nutritious portable breakfast or snack.

INGREDIENTS:

2 1/4 cups quick cooking rolled oats
3/4 cup firmly packed brown sugar
3/4 cup raisins
1 tbsp milled flax seed
1 tsp cinnamon
3 1/3 cups skim milk
4 egg whites  (1/2 cup)
1 tbsp vegetable oil
1 tsp vanilla


METHOD:

Preheat oven to 350F. In a large bowl, combine oats, brown sugar, raisins, flax seed and cinnamon.

In medium bowl, whisk together milk, egg whites, oil and vanilla. Stir into dry ingredients.  Mix well. Mixture will be very liquidy.

Pour into greased 8-inch square baking pan.  Bake in preheated 350F oven for 60 minutes.  Centre should be set and firm.

Cut into squares and serve warm or cold.

TIPS:

1.  You could substitute the raisins with currants or diced dried apricots.  However only choose one, do not use a mixture of them.
2.  You could also add 2 tablespoons of organic raw cacao nibs  (for added iron and magnesium) and omit the cinnamon.
3.  Leftovers are great as a between-meal snack.  This reminds me of bread pudding.  

   

HOT or MILD EASY WEEKNIGHT CHICKEN CURRY

Quick weeknight meal with Indian flavours

INGREDIENTS:

4 chicken breasts, cut into 1 inch cubes
3 tablespoons of minced garlic, about 6 cloves
2 1/2 tablespoons minced fresh ginger
1 onion, diced
2 tablespoons of MILD or HOT curry powder or paste
1/2 teaspoon ground turmeric
3 Yukon gold potatoes, diced same size as chicken cubes
2 cups chicken broth
3 tablespoons of flour
2 red peppers cut into 1 inch cubes
1 cup frozen peas
3 tablespoons of extra virgin olive oil
salt and pepper
1 tablespoon of butter
1/4 cup of white wine
1 chopped fresh green chili pepper (optional)

METHOD:

Heat 2 tablespoons of olive oil in a large sauteuse or skillet, over medium high heat, and saute the chicken in 2 batches.  Season chicken with salt and pepper while sauteing .  Cook until chicken is golden brown.  It will take approximately 5 to 6 minutes per batch.  Remove to a covered dish while you prepare the next steps.

Add a splash of white wine (1/4 cup) to the sauteuse to deglaze pan.  Let reduce for a minute or two and then add to the cooked chicken.

In the same skillet, add another tablespoon of olive oil, and saute diced onions for a couple of minutes and then add garlic and ginger for 30 seconds.  Add curry paste, and turmeric for another 30 seconds.  Follow with potatoes, broth, 1/4 cup of water, soy sauce, salt and pepper.  Raise heat to high and bring to a boil and then reduce to medium heat and simmer for 15 minutes.

After the 15 minutes, add the cooked chicken, red peppers, peas and flour whisked into 1/4 cup of water.  Again raise heat and bring to a boil and then lower to medium and simmer for about 8 minutes. Add tablespoon of butter.
The curry may appear watery at first,  but after it sits for a few minutes, the sauce will thicken.

Serve with warmed homemade Naan bread.


TIPS:


1.  Pat dry chicken pieces before sauteing.
2.  Season with salt and pepper in the pan, as you are sauteing.  Not before.
3.  Do not over crowd pan while cooking the chicken.  Otherwise chicken will boil not brown. Cook in as many batches as necessary in order to achieve this.  The above recipe amount can be done in 2 batches.
4.  If you prefer, you can deglaze the pan with a splash of water instead of the wine.
5.  If you like it spicy hot, add pepper at the same time as the ginger and garlic.  I prefer to add chopped green chili peppers as they have the right amount of heat for my family's taste.
6. For a vegetarian version, substitute paneer for the chicken. And use vegetable stock instead of chicken stock.

APPLE CRANBERRY CAKE with Homemade CARAMEL SAUCE

It's cranberry season! Cranberries, apples and caramel. A perfect combination.

INGREDIENTS:


3 Gala apples, diced, approximately 2 cups
6 ounces of fresh cranberries (170 grams)
1 tablespoon of cornstarch
Juice and zest of one large orange
1 teaspoon of cinnamon
1/2 cup firmly packed brown sugar
2 large eggs
1/2 cup melted butter
1 cup sugar
1 teaspoon vanilla
1/4 cup plain Greek yogurt
1 cup flour

Fresh whipped cream or Vanilla ice cream for serving

METHOD:

Preheat oven to 325 F
Filling:
In a large bowl, toss together the apples, cranberries, cornstarch, orange zest, orange juice, cinnamon, and brown sugar.

Pour into a large deep pie plate or round cake pan.

For the Batter:
In a large bowl beat eggs, sugar, melted butter, vanilla and yogurt. Beat with a mixer on medium high speed for at least 2 minutes. This step is important because the cake does not have any leavening agent.
Gradually stir in flour, just until blended.  Do not over beat.
Pour the batter over fruit. 

Bake for 60 minutes.


CARAMEL SAUCE:

3/4 cup packed dark brown sugar
1 1/4 cups whipping cream
1/2 cup butter, cut into pieces

Combine the sugar, cream, and butter in a saucepan. Bring to a boil, reduce heat and simmer until slightly thickened.  Approximately 6 to 8 minutes. Let cool to room temperature.
Serve over cake that has been topped with freshly whipped cream or vanilla ice cream .


TIPS:


1. Oven should always be preheated to the correct temperature before placing cake in the oven.
2. Always use correct measuring cups and spoons.  Use liquid measuring cups for fluids, such as oil or water. And dry measuring cups for larger powders such flour and sugar.
3. Flour should be spooned into a measuring cup, not poured in.  Once you spoon flour, do not shake or pack the measuring cup.  Carefully level off excess with a knife.  You should never use the measuring cup to scoop out flour from a container.   Even a tiny bit of too much flour creates a dense product.
4. Never over-mix a batter when adding flour.  Over mixing/beating/blending creates too much gluten and again will produce a dense product.  Gently mix in flour until it is just blended.
5.  If at anytime while the cake is baking, you notice that the top or sides of the cake are browning too quickly, just cover loosely with aluminum foil for the remainder of the cooking time.
6. When measuring liquid ingredients, fill the cup to the appropriate line and place cup on a flat surface. Always view at eye level as you pour the liquid. Viewing from the top is incorrect, because water surface curves downward.
7.  Semi liquids like yogurt, should be measured in a dry measuring cup.

QUICK SPICY SHRIMP and CHERRY TOMATO SPAGHETTI

 Easy week night dinner

INGREDIENTS:

500 grams spaghetti
400 grams large peeled and deveined shrimp
2 cups cherry tomatoes (not grape tomatoes)
4 garlic cloves, minced, approximately 3 tablespoons
4 tablespoons of extra virgin olive oil
1 tablespoon of butter
1/4 to 1/2 teaspoon of hot red chili flakes (optional and to taste)
1/2 cup of a light crisp white wine, such as a Pinot Grigio
1/2 cup fresh basil, torn or cut in chiffonade
additional olive oil for serving
salt and pepper


METHOD:


Start boiling the water in a large pot for the spaghetti.  Once it comes to a boil, salt generously.

Meanwhile, in a large sauteuse or large frying pan, heat 4 tablespoons of olive oil over medium heat. Saute minced garlic and chili flakes for 30 seconds to a minute, just until fragrant. Do not brown garlic.
Then add cherry tomatoes and a sprinkle of salt. Cook for 4 minutes.

At this point the water should be boiling, so add your spaghetti and cook for 1 minute less than the recommended package time.

Once the tomatoes have cooked for 4 minutes, add 1/2 cup of wine to deglaze pan.  Simmer for a couple of minutes until the liquid reduces down a bit. Then add the shrimp, that have been patted dry.  Salt the shrimp lightly.  Cook for approximately 5 minutes, just until shrimp have turned pink.
Do not overcook the shrimp.  Add a tablespoon of butter and take the pan off the heat.  Salt and pepper to taste.

Pasta should be ready at the same time.

Drain pasta well, but reserve 1/2 cup of the pasta water.

Add pasta to pan with shrimp and tomatoes.  Add some of the water, if necessary, to loosen the sauce.
Sprinkle with fresh basil.  Drizzle additional olive oil just before serving.


TIPS:

 
1. The sauce should always be ready first, waiting for the pasta to finish cooking.
2. Always under cook pasta by 1 or 2 minutes (the time depends on how "al dente" you prefer your pasta) when you are adding pasta to a hot sauce, because the pasta will continue to cook as you toss the two together.
3. Do not overcook shrimp, or shrimp will be rubbery.  Shrimp should taste fresh and with a slight crunch.  To avoid overcooking the shrimp, turn off the heat right after the shrimp have turned pink and take the pan off the heat source.  The shrimp will continue to cook while you are waiting for the pasta to be ready. 
4. I like to add a tablespoon of butter to most quick cooking sauces at the end of cooking time, it adds richness and depth. Giving the dish a restaurant quality.
5. Add salt to tomatoes once you add them to the pan to help release their juices into the sauce and to avoid burning the garlic.
6. Do not burn garlic, or chili flakes. If at anytime you notice that that there might be too much browning, add splash of wine to deglaze as you continue through the steps.
7. Avoid cooking with oaky chardonnay.  Otherwise the smell and taste will over power all the other flavours in this dish.


SERVINGS: This recipe will serve 4 generous portions

PUMPKIN GNOCCHI with BUTTER , CRISPY SAGE and PINE NUTS

You can substitute the pumpkin with pureed squash, or mashed sweet potato. Either way, it is simply delicious.

 

INGREDIENTS:

2 cups pumpkin puree
1/2 cup grated Parmesan cheese
1 large egg
1 tsp salt
1/4 tsp ground nutmeg
2 cups flour
1/2 cup butter
1/3 cup pine nuts
10 fresh sage leaves
chili flakes to taste
additional 1/2 cup of freshly grated Parmesan cheese to serve


METHOD:

 Gnocchi

In a medium sized bowl, mix pumpkin puree, parmesan cheese, egg, salt and nutmeg.
On a large work surface dusted with flour, drop the 2 cups of flour and make a well in the center.
Add the pumpkin mixture to the center of the flour.
Mix in the sides of the well, first with the tips of your fingers, gathering all the ingredients and then with your hands.
Gently knead to form a uniform dough, do not over knead. It should be a soft and sticky dough.
Roll dough out into a log.
Cut into 4 equal portions and then again, so that you have 8 portions to work with.
With lightly floured hands, gently roll and shape each eighth into a 3/4 inch diameter rope.
Cut each rope on the diagonal, approximately 1/2 inch long pieces.
And transfer to a lightly floured tray, as you continue preparing the rest of the dough.
 
In a large pot, bring salted water to a boil. Cook gnocchi in 3 or 4 batches. Add each batch gently to the boiling water. Gnocchi is cooked when they float to the surface, approximately 1 minute. Remove with slotted spoon to a large wide bowl, to prevent clumping, as you continue to cook rest of gnocchi.

Sauce

In a large skillet, melt butter and add pine nuts.
Cook pine nuts for about 3 minutes or less, until lightly toasted.
Add sage leaves and cook until crispy, approximately 1 minute.
Add chili flakes to taste. (optional)


Assembly:

Pour the sauce over the gnocchi and serve with the additional grated parmesan cheese.

TIPS:

1. Do not over knead the dough. It should be soft and sticky, in order for the gnocchi to be light pillows of goodness.
2. Always make sure surface is well floured.
3. If gnocchi is too soft after forming, place in refrigerator for 15 minutes before cooking.
4. When boiling any pasta, salt the water after it comes to a boil and salt generously.
5. Gnocchi should be cooked in batches. Do not over fill pot, or they will clump together.
6. Do not over cook gnocchi, they are ready once they come to the surface of the pot, it only takes a minute or 2.
7. Avoid burning butter, cook over medium heat. Butter should have a light brown colour when ready to serve.
8. You can substitute the pureed pumpkin, with mashed sweet potato, or pureed butternut squash.

ROASTED FILLET of SALMON

Easy and delicious roasted fillet of salmon. This will definitely become your favourite salmon recipe.

INGREDIENTS:

2.6 pound center cut boned fillet of salmon
1/4 cup soya sauce
1/2 cup white wine
2 bay leaves
2 tablespoons extra virgin olive oil
6 garlic cloves, pressed through a garlic press (approximately 1 1/2 tablespoons)
1/2 teaspoon red chili seeds (or more to taste)
1/2 teaspoon freshly ground black pepper


METHOD:

Preheat oven to 375 degrees F.
Lightly grease bottom of roasting pan (glass or corning wear is ideal) with 1 tablespoon of olive oil.
In a liquid measuring cup, mix soya, wine, garlic, chili, black pepper, bay leaves, and remainder tablespoon of olive oil.
Pour marinade over the fillet and cover loosely with aluminum foil.
Roast for 20 minutes covered.
Uncover after 20 minutes and baste with pan juices.  And continue to roast for 15 additional minutes.
Remove from oven, baste again and cover loosely with aluminum foil for 5 to 10 minutes before serving.
Serve with pan juices drizzled over top.


TIPS:


1.  2.6 pound salmon fillet yields approximately 5 servings.
2.  To test if a fish fillet is fresh, press the flesh with your finger.  Your finger indentation should disappear.  If the imprint remains, the fish is not fresh.

ROASTED CARROT SOUP with RED LENTILS and KALE

Healthy and nutritious carrot and kale soup

INGREDIENTS:


2 pounds of carrots, large dice
1 large cooking onion, large dice
2 garlic cloves
3 tablespoons of extra virgin olive oil
2 cups diced yukon gold potatoes (about 2 medium potatoes)
1/2 cup rinsed dry red lentils
1/2 teaspoon cumin
pinch of turmeric
pinch of cayenne
1 bay leaf
6 cups (1 1/2 liters) of chicken stock
5 cups stemmed chopped kale
1 cup freshly grated cheddar or gouda for serving

METHOD:

Preheat oven to 400F.
In a large bowl, combine carrots and onions.  Add 2 tablespoons of olive oil and salt to taste.
Spread on a parchment lined cookie sheet and roast for approximately 25 minutes.  Stirring halfway through cooking time.

In a large pot, warm the remaining 1 tablespoon of olive oil and saute 2 crushed garlic cloves for 30 seconds.  Add the roasted carrots and onions, potatoes, lentils, cumin, turmeric, cayenne, bay leaf, and stock to cover.
Bring to a boil and then lower heat and simmer for 20 minutes.
Remove bay leaf and then add chopped kale. Simmer for an additional 15 minutes.
Turn off the heat and puree the soup with an immersion blender. 
Adjust seasoning.
Serve sprinkled with freshly grated cheddar cheese or gouda cheese.


TIPS:

1. Do not crowd vegetables on cookie sheet.  Spread evenly, in order to allow vegetables to roast, not steam.
2. Do not burn garlic.
3. Always remove bay leaves before pureeing soup.
4. Be sure to stem kale. The stems are tougher than the leaves and need longer cooking time.
5. I always add 1/2 to 3/4 cup of dry red lentils to almost any pureed soup because it adds protein without significantly altering taste or texture of soup.








 

HEALTHY AVOCADO, BLACK BEAN and FARRO SALAD

A great side salad or light lunch. Flavours are fresh and remind me of summer. A low-fat, nutritious and filling dish.

 
INGREDIENTS:

2 cups cooled cooked Farro
1 cup frozen corn (or shucked grilled corn)
1 can drained and rinsed black beans
1 medium jalapeno, seeded, ribbed and minced
half a sweet red pepper diced
2 avocados diced
15 to 20 grape tomatoes, sliced in half
1 tablespoon of finely chopped purple onion or shallot
1/2 cup chopped fresh cilantro (or more to taste)

Dressing:

zest of 1 lime
juice of 3 limes, approximately 1/4 cup
2 tablespoons apple cider vinegar
3 tablespoons  extra virgin olive oil
1 tablespoon honey
pinch of cayenne
pinch of salt
pinch of freshly ground black pepper

METHOD:

In a large bowl, combine farro, corn, black beans, jalapeno, red pepper, avocado, grape tomatoes, purple onion and cilantro.
In a medium bowl, whisk the ingredients for the dressing .
Add dressing to salad and toss gently until mixed .
Let stand for 20 minutes for flavours to blend.


TIPS:

1. You can substitute farro with quinoa or barley.
2. If you prefer this to be spicy, do not seed jalapeno.
3. If you have a bit more time to prepare the salad, prepare the dressing while the farro is cooking. After draining the farro, while it is still hot, mix in 2 to 3 tablespoons of the dressing.  A warm/hot grain will absorb more of any dressing/flavours. Let the farro cool and then continue with the directions in the METHOD part of the recipe. 
4. You can also make the above salad without any farro/grain. It is just as delicious without the farro/grain.

 f

LOW-FAT BLUEBERRY - RASPBERRY - PEACH CRISP

This crisp has lower fat than most fruit crisp recipes. Delicious served all year round.

INGREDIENTS:

4 to 5 cups of fresh blueberries, raspberries and sliced, peeled peaches
1/4 cup sugar
1 tablespoon of cornstarch
1 tablespoon of freshly squeezed lemon juice
3/4 cup of quick (not instant) cooking oats
1/3 cup of flour
1/4 cup of firmly packed brown sugar
1/8 teaspoon of salt
3 tablespoons of butter
Plain Greek yogurt or vanilla ice cream

METHOD:

Preheat oven to 375 degrees F.
Toss fruit, sugar, cornstarch and lemon juice in a large bowl . Let the mixture rest while you prepare the topping.
In a medium size bowl, mix oats, flour, brown sugar and salt. Cut in butter with pastry cutter or two knives.
Place fruit mixture in a 8 inch by 8 inch glass baking dish or 9 inch pie plate. Spread topping over fruit.
Bake for 30 to 35 minutes, until top is golden.


TO SERVE:
 
Serve warm with a dollop of plain Greek yogurt or vanilla ice cream .


TIPS:

1. If fruit is tart, add an extra tablespoon of sugar to the fruit mixture.
2. Fresh fruit is best for this recipe.

BARBEQUED ROSEMARY and LEMON CHICKEN

Quick, easy and flavourful without the need to marinate ahead of time.

 INGREDIENTS:

12 boneless skinless chicken thighs
1 tablespoon Dijon mustard
1 1/2 tablespoons grainy mustard
1/4 cup freshly squeezed lemon juice (approximately 1 lemon)
1/4 cup of honey
pinch of cayenne pepper
1 1/2 tablespoons of minced fresh rosemary
2 additional lemons
salt and freshly ground black pepper to taste


INSTRUCTIONS:

1. Heat barbeque to medium high heat.
2. Pat dry chicken. Leave at room temperature while you prepare next steps.
3. Make basting/finishing sauce. Whisk both mustards, lemon juice, honey, rosemary, salt, pepper and pinch of cayenne. Set aside.
4. Slice 2 lemons in half.
5. Grease grill.
6. Place lemons cut side down on grill until there are smokey grill marks. Once ready remove and set aside.
7. Generously salt and pepper chicken.
8. Place chicken on grill at the same time that you grill the lemon. Cook chicken for 8 minutes covered (lid down), baste uncooked side and then flip.
9. Grill for an additional 6 to 8 minutes. Chicken is ready when juices run clear when pierced with a fork.
10. Cover cooked chicken with aluminum foil and let rest for 5 minutes before serving.
11. Serve with a squeeze of the barbequed lemon.


TIPS:

1. Always pat dry chicken before seasoning.
2. Be sure to grease barbeque grills before cooking. I use grapeseed oil.
3. Salt chicken just before it is put on the grill, not before. If you salt too soon before the chicken is cooked, the chicken will be dry, since the salt will draw out the moisture.

KALE SALAD with LEMON DRESSING

It's all about the lemon

INGREDIENTS:
1 bunch of kale, stemmed and julienned
8 brussels sprouts, cored and thinly sliced
1 head of radicchio, cored and thinly sliced
1/2 cup of Craisins
zest of half lemon
1/4 cup of fresh lemon juice
1/2 cup of extra virgin olive oil
salt and pepper to taste

Dressing:
Whisk lemon juice, olive oil and salt and pepper.

To ASSEMBLE:

Place washed and dried salad ingredients in a large bowl.
Add Craisins.
Toss in emusified dressing.

TIPS:
1. Be sure to remove tough middle stem of kale leaves.
2. Whisk dressing to emulsify. Ratio is 2 to 1 for lemon juice and olive oil.
3. Dress salad at least half hour before serving in order to soften the kale.

4. To juice a lemon, invert the single handle grater, that you used to zest, to catch the seeds and squeeze directly into a measuring cup.

WARM ROASTED VEGETABLE ORZO SALAD

A colourful and nutritious side dish.  Delicious served warm, room temperature or cold from the fridge.

INGREDIENTS:

1 medium sweet potato, diced
2 medium carrots, diced
1 large beet, diced 
1 medium turnip, diced
8 brussels sprouts, quartered
1 parsnip diced
4 tablespoons of extra virgin olive oil
1 tablespoon of salt
1 teaspoon of coarsely ground black pepper

500 grams of Orzo pasta, or Quinoa, or Barley or Wild Rice  (I have made this with all of the different grains and all are delicious. But do not mix the grains, choose only one)

For the Dressing: 
2 tablespoons soya sauce
3 tablespoons balsamic vinegar
3 tablespoons of extra virgin olive oil
1 bunch of green onions, thinly sliced ( white and light green part only)
1 tablespoon of finely minced fresh ginger
1/2 teaspoon of sesame oil
1/4 cup of chopped cilantro

METHOD:
Preheat oven to 400 Degrees F.
Cook orzo for only 6 minutes and drain well. It is important to under cook the orzo, otherwise it will taste overcooked (mushy) after you add it to the warm vegetables. 

In a large bowl, place the diced vegetables (except the diced beet). Toss with 3 tablespoons of olive oil, salt and pepper. In another bowl, toss the diced beet with  remaining tablespoon of olive oil, salt and pepper.  Spread the vegetables on a parchment lined cookie sheet, keeping the diced beet separate. This is to minimize the bleeding of the beet onto all the other vegetables. Roast for 25 minutes, stirring every 10 minutes.

Meanwhile whisk all dressing ingredients in a small bowl.

To ASSEMBLE:

In a large bowl, add the drained orzo, roasted warm vegetables and dressing.  Toss gently with a large fork and large spoon.  Mix gently until orzo is fluffy .

Serve warm, room temperature or cold from the fridge .

COOKING TIPS:

1. Always under cook any pasta that is being tossed with anything warm. Such as the warm roasted vegetables in this recipe. Because the pasta will continue  to cook as it absorbs the warm liquid of the vegetables.
2. When roasting, oven should be preheated to the correct temperature.
3. Evenly spread cut up vegetables on a cookie sheet.  Do not over crowd.  Otherwise the vegetables will steam not roast.
4. Before seasoning vegetables, they should be as dry as possible, not wet, to ensure that they caramelize.
5. When mixing any dressing, use a whisk to emulsify .

QUEIJADAS - TRADITIONAL PORTUGUESE TARTS

QUEIJADAS  - Traditional Portuguese Tarts.  Also known as my sister Cecilia's famous recipe

Ingredients:


3 eggs
2 cups of sugar
2 cups of whole milk
zest of one lemon
3/4 cup flour
cinnamon for dusting
12 muffin liners



Bake at 350 degrees F. for 45 minutes to 1 hour



Method:

Preheat oven to 350 degrees F.
Butter a 12 cup muffin tin.

In a bowl, add eggs, milk, sugar, and lemon zest and mix well.  Mix in flour at the end.

Pour into muffin cups. Divide mixture evenly.
Bake for the required time.

Once you remove from oven, dust with cinnamon.

Once cooled, remove from pan and place into muffin liners .

Enjoy at room temperature or cold from the fridge.

A big thank you to my sister for introducing this simple awesome recipe to the family!


COOKING TIPS:

Always preheat oven when baking. Oven should always be at the correct temperature.

Whenever making any pourable batter recipes, such as pancakes, crepes, or custard,  always prepare in an extra large measuring cup. This allows easy pouring.

Also when baking, if the top of a recipe browns too quickly and the recipe isn't fully cooked,  just cover loosely with aluminum foil for the remainder of the cooking time.

Do not double recipe.