Archives for posts with tag: recipe

IMAG0225This recipe was my attempt to replicate the kale salad found at my local whole foods market. It isn’t exactly the same, but it is pretty good! I find that the salad is best if allowed to sit refrigerated overnight.

Ingredients:

1 bunch of kale, washed and chopped (about 8 cups)

2 tbsp tahini

3 tbsp nutritional yeast

1 tbsp olive oil

2 tsp sesame oil

2 tbsp apple cider vinegar

juice of 1/2 lemon

1 tbsp soy sauce (or tamari)

1-3 cloves garlic, crushed

enough water to reach desired consistency

Directions:

For the dressing, stir together all ingredients, except the kale and water. Add water to the dressing until the desired consistency is reached (about the thickness of a creamy dressing). Coat the kale with the dressing. Enjoy!

Nutrition (per 1/8 of the recipe or 1 cup):

  • Calories: 92
  • Protein: 4.5 g
  • Fat: 5.3 g
  • Carbs: 10 g
  • Fibre: 2.7 g

 

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squash pastaThis dish is rich in beta carotene, iron, magnesium, phosphorus and zinc. I made it with buttercup squash, but it would work well with any dense winter squash.

Ingredients:

2 cups cubed buttercup squash (kabocha or butternut works as well)

1 tbsp butter or olive oil

1/4 cup half and half (optional)

1/4 cup grated parmesan

1 tbsp chopped fresh sage

1 tsp ground cinnamon

salt and pepper to taste

4 servings of cooked whole grain pasta (8 cups cooked)

Directions:

Place the cubed squash in a saucepan over medium heat and cover with water. Bring to a boil, reduce the heat to low and simmer until the squash is tender.  Drain the water and mash the squash.  Over low heat, add butter or olive oil to the mashed squash and stir. Whisk in the cream, parmesan, cinnamon and sage. Season to taste with salt and pepper.

Add the sauce to your cooked pasta and stir to coat. Serve as a main course with a side of salad or greens, or as a side dish.

Nutrition (per serving or 1/4 recipe of sauce plus 2 cups cooked whole wheat pasta):

  • Calories: 450
  • Carbs: 83 g
  • Protein: 18 g
  • Fat: 8 g
  • Fibre: 9.2 g

Agua FrescaThis recipe is great with watermelon, but can be made with any fruit that is soft enough to puree. Examples include canteloupe, strawberry, pineapple, or mango.

Ingredients:

5-6 cups scooped watermelon (or other fruit)
2 cups cold water
enough agave syrup or sugar to taste

Directions:

Puree watermelon in a blender or food processor and pour through a fine sieve to eliminate the pulp. In a pitcher, mix strained fruit puree with water and sweeten with agave or sugar to taste. Makes about 2 liters of watermelon agua fresca (about 8 servings).

Nutrition (made with 1/4 cup sugar (whole recipe); per serving):

  • Calories: 60
  • Carbs: 15 g

Feta watermelon saladjpg

It seems like an odd combination, but this salad is surprisingly delicious.

Ingredients:

2 cups cubed watermelon

2 tbsp chopped fresh mint

2 tbsp fresh lemon juice

2 tsp olive oil

1/4 cup crumbled feta

fresh black pepper

Directions:

Combine all ingredients together in a bowl. That’s it! Serves 4.

Nutrition (per serving or 1/4 of the recipe):

  • Calories: 70
  • Carbs: 6.7 g
  • Protein: 1.8 g
  • Fat: 4.5 g
  • Fibre: 0 g

roasted salmon with asparagusThis recipe is nutritious, easy and delicious–and it is ready is less than half an hour. Serve with a side of mashed sweet potatoes, whole grain bread or cooked grains for a complete meal.

Ingredients (for 2 servings):

2 tbsp fresh lemon juice

1/2 tsp grated lemon rind

2 tbsp minced red onion

1 tsp olive oil

1 tbsp drained capers

1 tsp fresh thyme

3/4 lb fresh salmon (enough for 2 servings)

1 lb asparagus (or one bunch), trimmed

1 tbsp olive oil

Directions:

Preheat the oven to 450°F. Whisk the first six ingredients together in a small bowl and season with salt and pepper. Arrange the asparagus in an even layer on a rimmed baking sheet. Drizzle with oil and sprinkle with salt and pepper. Turn to coat. Place the salmon atop the asparagus and sprinkle with salt and pepper. Roast until the salmon is just opaque in the centre, about 15-20 minutes. Cut the salmon into two pieces and top with sauce to serve.

Nutrition (per serving):

A note about farmed salmon nutrition: If you eat salmon for the omega-3’s, then be careful of buying farmed salmon. Because of their diet, wild salmon is high in omega-3 fats. If you choose to buy farmed salmon, try to find out what the salmon are fed. Often farmed salmon are fed corn and soy (which is cheap, but low in omega-3) and the salmon meat is therefore low in omega-3. However, some farms feed their fish fish meal and fish oil such as this farm: http://www.creativesalmon.com/, which results in a salmon that is high in omega-3.

  • Calories: 378
  • Carbs: 10 g
  • Protein: 39 g
  • Fat: 20 g
  • Fibre: 5 g

Vitamin A (12% DV), B1 (57% DV) B2 (72% DV), B3 (98% DV), B6 (123% DV), B12 (225% DV), Folate (41% DV), Iron (44% DV), Magnesium (20% DV), Phosphorus (65% DV), Potassium (28% DV), Zinc (15 % DV)

DV= Recommended Daily Value

Photo credit: http://www.apeekatparadise.com/

2013-02-12 14.07.20This is a very easy bar to make. There is no baking, barely any prep time and only four ingredients. For those of you with food allergies, they are gluten-, dairy-, and egg-free. For more flavours, check out this awesome blog (from where I adapted this recipe). Makes 6 bars.

Ingredients:

1 cup dried, unsweetened pineapple

Warm water for soaking

1 cup cashews (I used blanched almonds)

1/3 cup unsweetened coconut flakes

1 tsp lemon zest

Directions:

Soak the pineapple in warm water for 5-10 minutes. Drain. Add all ingredients (except water) to a food processor and process until the mixture sticks together (about 60 seconds). Press the mixture evenly into a loaf pan. Chill for 10 minutes then cut into 6 bars. These can be stored in the refrigerator for up to two weeks.

Nutrition (per 1 bar):

  • Calories: 223
  • Carbs: 25 g
  • Protein: 4.5 g
  • Fat: 13 g
  • Fibre: 2 g

Thai black rice with mango

This modern twist on a classic Thai dessert is low in calories and high in nutrients. It is typically made with white sticky rice (which is good as well), but the black rice adds colour and texture.

Ingredients:

2/3 cup thai black sweet rice

1 1/3 cups water

2 tbsp sugar

1 ripe mango, peeled and sliced

1/2 cup coconut milk

Directions:

Place the rice, water and sugar in a small saucepan over high heat and bring to a full boil. Reduce the heat to a simmer and cover with a tight-fitting lid. Cook for 40-45 minutes or until the liquid is absorbed. Remove the rice from heat, fluff with a fork and let stand 5 minutes.

While the rice is cooking, peel and slice the mango. Serve 1/2 cup of rice with 1/4 of the sliced mango and drizzle with 2 tbsp coconut milk.

Nutrition (per serving, or 1/4 of the recipe).

  • Calories: 160
  • Carbs: 25 g
  • Protein: 2.5 g
  • Fat: 6.7 g
  • Fibre: 2. 3 g
  • Vitamin C: 51% DV

Is there a better way to eat a vegetable than in the form of a chip? Kale is low in calories and rich in many nutrients including fibre, calcium, iron, magnesium, potassium, vitamin A and  vitamin C.

Ingredients:

One bunch of kale, washed and dried

1 tbsp olive oil

salt (to taste)

Optional: 3 tbsp nutritional yeast

Directions:

With a knife or kitchen shears, remove the leaves from the thick stems. Tear the kale into bite-sized pieces. Toss with olive oil, salt, and nutritional yeast (if desired).

In the oven: Set the oven to 350ºF. Spread the kale pieces in a single layer on a parchment paper-lined cookie sheet. Bake 10-15 minutes, until crisp (be careful not to burn them).

In a food dehydrator:  Spread the seasoned kale pieces in a single layer on the dehydrator racks. Dehydrate for about 4 hours (until crisp).

Nutrition (per 1/6 of the recipe):

  • Calories: 55
  • Carbs: 6.7 g
  • Protein: 2.2 g
  • Fat: 2.8 g
  • Fibre: 1.3 g

You may be able to find crackers similar to these at your local gourmet grocery store (for about $7/box). However, I discovered not too long ago that they are very easy to make at home. This is just a basic recipe, so feel free to be creative with your choice of nuts, seeds and fruit (the crackers pictured are made with figs and pumpkin seeds).

Ingredients:

2 cups whole wheat flour

1/4 cup brown sugar

1 tsp salt

2 tsp baking soda

2 tbsp flax seeds

2 tbsp sesame seeds

3/4 cup seeds and/or nuts (I used pumpkin and sunflower seeds)

3/4  cup dried fruit (I used chopped figs and cranberries)

2 cups of milk (or milk alternative such as almond milk)

1/4 cup molasses

Directions:

Mix the dry ingredients together in a medium-sized bowl. In a separate container, stir together the milk and molasses. Pour the wet ingredients into the dry  and stir just until moistened. Turn the batter into a greased loaf pan (or two very small loaf pans). Bake at 350°F for about 45 minutes, or until a toothpick inserted into the center comes out clean. Remove from the pans and let cool to room temperature on a cooling rack. Wrap the loaf in plastic wrap, or place in a sealed container and refrigerate overnight (you can skip this step, but it will make slicing the crackers much more difficult).

The next day, preheat the oven to 250ºF and slice the loaf thinly (ideally about 3-4 mm) using a sharp knife. Lay the slices on a cookie sheet and bake until crisp (about 30-40 minutes). Cool and store in a sealed container up to 3 weeks. Makes about 100 crackers, depending on the size of your loaf pan and how thinly you slice them.

Nutrition (per 4 crackers, if 100 are made):

  • Calories: 100
  • Carbs: 15.4 g
  • Protein: 3.4 g
  • Fat: 3.2 g
  • Fibre: 1.8 g
  • Magnesium: 49 mg (12% DV)
  • Iron: 1 mg (7% DV)

Use this flavourful dressing on shredded cabbage to create and Asian slaw, or simply toss with your favourite salad.

Ingredients:

2 tbsp whole grain mustard

2 tbsp apple cider or white wine vinegar

3 tbsp olive oil

1 tbsp sesame oil

Salt and pepper to taste

Directions:

Whisk all ingredients together in a small bowl or shake in a plastic squeeze bottle or jar. Makes 1/2 cup of dressing.

Nutrition (per 1 tbsp):

  • Calories: 65
  • Carbs: 0.2 g
  • Protein: 0 g
  • Fat: 7 g