Whole Wheat Blueberry, Carrot, and Chia seed Breakfast Muffins

Makes:  18 muffins

Ingredients

2 cups whole wheat flour
1/2 cup all purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
2 eggs
3/4 cup brown sugar
3/4 cup vegetable oil spread, softened (or applesauce)
4 medium size carrots, peeled and grated
1 cup fresh blueberries
1 teaspoon vanilla extract
1 teaspoon cinnamon

Directions

1.  Preheat oven to 200C degrees.
2.  Place whole wheat flour, all purpose flour, baking powder, and baking soda in a bowl.  Set aside.
3.  Beat 2 eggs in a large bowl.  Add brown sugar and vegetable oil spread (I use vitalite).  Mix further.
4.  Mix in grated carrots and blueberries, vanilla extract and cinnamon to the egg mixture.
5.  Gradually add flour mixture to large bowl with egg mixture using a large wooden spoon until a batter is formed.
6.  Spoon batter into lined muffin tin.  Bake for 15-20 minutes.
7.  Remove muffins from oven and let cool on wire rack.

Crockpot Vegan Chili

This is the easiest and hands down tastiest vegan chili you will ever try. If you prefer more heat, add chili peppers to the mix.


Makes: 10 servings

Ingredients

3 cups soy crumbles
2 cans chopped tomatoes
2 cans kidney beans
1 large onion, peeled and diced
2 green chili peppers
1 tbsp cumin
1 tbsp coriander powder
1 tbsp chili powder
1 teaspoon garlic powder
1 teaspoon cinnamon
3 tbsp tomato paste
2 vegetable boullion cubes
1 cup water
salt and pepper
fresh coriander (cilantro), chopped (optional)

Directions

1.  Mix everything in crockpot except the salt, pepper and cilantro.
2.  Cook on low for 6-8 hrs.
3.  Season with salt and pepper to taste.
4.  Serve topped with cilantro.

Whole Wheat Gnocchi

This whole wheat gnocchi recipe is so simple.  The whole wheat flour brings a hearty texture and the taste is almost nutty.  In addition, I added a few tablespoon of tomato paste to give it some color .  I served my gnocchi with sautéed cherry tomatoes, chestnut mushrooms, basil, and a teaspoon of black truffle salsa (as well as a simple roasted salmon). However, serve it with your favorite sauce for a wonderful fall dish that is both rich in fiber and flavor!





Makes:  4 servings

Ingredients

1 pound potatoes (roughly 3 potatoes)
1 egg
1 cup whole wheat flour
1/2 cup all purpose flour
salt
3 tbsp tomato paste (optional)

Directions

1.   Bring a large pot of water to a boil.  Add potatoes with skin on.  Cook for about 45 min until cooked through.
2.   Drain potatoes in sink and peel the skin off using a spoon and a hand towel.
3.   Mash the potatoes in a large bowl using a potato masher. Mash until smooth. Add a pinch of salt.
4.   Add egg and mix thoroughly into the mashed potatoes.
5.   Slowly add in whole wheat flour.  Mix well.
6.   Add white flour and mix further to form a dough.  (you may need additional white flour)
7.   Optional:  add tomato puree to dough to add color
7.   Dust a work surface with flour.  Roll out dough into 3 balls.
8.   Create long sausage shapes with your 3 individual dough balls.
9.   Take a knife and cut dough into small even squares.
10.  Place finished gnocchi onto a flour dusted tray.
11.  When ready to cook, place gnocchi in boiling water and cook for 2 minutes.
12.  Serve immediately with your favorite sauce or saute with your favorite vegetables.

Turkey Chorizo Burger

Makes:  4 servings

Ingredients

500g (l lb) ground turkey
1 green pepper
4 whole wheat burger buns
2 garlic cloves, minced
1 tbsp smoked paprika
1/2 tsp cumin
1 tsp chili powder
1 tsp coriander powder
1 tsp dried oregano
1/2 tsp salt
3 tbsp red wine vinegar
cooking spray or 1 tbsp olive oil

Directions

1.  Combine ground turkey, garlic and spices (paprika, cumin, chili powder, coriander, oregano, and salt)  in a large bowl.  Mix well using clean hands.
2.  Add red wine vinegar and mix further with hands.
3.  Create 4 patties, roughly 140g each
4.  Place patties in refrigerator. Letting the flavors marinate for at least 2 hrs.
5.  Meanwhile, roast green pepper by placing the pepper on a gas burner at high heat.  Making sure to turn regularly until most of the skin is blackened.
6. Once all the skin is blackened, place the pepper in a bowl and cover in saran wrap for 20 minutes. This will allow the steam from the heat to continue cooking the pepper and help remove the blackened skin.
7.  After 20 minutes, place the pepper under cold running water and rinse away the blackened skin. De-seed the pepper and rinse further, removing all seeds.  Cut into 4 large slices and set aside.
8.  When ready to cook, remove turkey patties from refrigerator and heat a large pan or grill pan.
9.  Spray the pan with cooking spray (or use 1 tbsp olive oil) and place patties on pan.  Cook patties at least 5-6 minutes on each side.
10.  To serve, place a burger on each bun and top with green pepper.

Pan Seared Filet with Kale and Spinach Saute

There is nothing my husband loves more than a good filet.  Filet or beef tenderloins are the most tender cut of beef and tend to have the least amount of fat.  The best way in my opinion to cook a filet is pan seared.  If you don't have a grill pan, then a stainless steel pan will also work.  The key to searing a steak is making sure the pan is nice and hot!

The mildly crunchy and earthy kale and spinach sauté pairs extremely well with the tender and buttery smooth filet.  Serve the steak and greens ensemble with a simple baked sweet potato or just as is.  It is so easy to make and is oh so wonderful to eat!


Makes:  4 servings

Ingredients

4 Filet Beef, 6 oz each
2 cups kale, washed
2 cups spinach, washed
3 tbsp olive oil
1 garlic clove, chopped
1 tablespoon water
salt and cracked pepper

Directions

1.  Make sure filet have been sitting out of the fridge for 20-30 minutes
2.  Sprinkle filets with salt and cracked pepper
3.  Heat a grill pan at medium heat.  Add 2 tablespoon of olive oil.
4.  Add filet steaks and let cook for about 3-4 minutes on each side, depending on how you prefer your steaks cooked and thickness of steaks. (I normally sear/cook steaks at 4 minutes on each side for medium).  Let stand for 4-5 minutes when done.
5.  Meanwhile heat a pan with remaining olive oil.  Add garlic.
6.  Gently fry garlic for 1-2 minutes.
7.  Add kale, spinach and water.   Cook through until lightly wilted and vibrant in color.. about 3-5 minutes.
8.  Salt and pepper to taste.
9.  Serve immediately with your filet.

The Ultimate Vegetarian Breakfast

Ok, this is not a 100% vegetarian.  Eggs are part of the dish. However, you can always omit the egg. Regardless, I've made this countless number of times.  It is one of my favorite ways to eat poached eggs and is always a hit with house guests.

Makes: 2 servings

Ingredients

4 eggs

2 white or wheat english muffins

4 tsp hummus 

4 cups fresh spinach leaves

4 portobello mushroom caps

1/4 cup marinated sundried tomatoes (or 4 tsp sundried tomato paste)

2 tbsp olive oil
salt and pepper

1.   In a large frying pan, heat olive oil at medium heat.

2.   Add portobello mushrooms.  Cook 3 minutes on each side or until golden and cooked through.

3.   Place cooked mushrooms on a plate and cover to keep warm.

4.   In same pan, add spinach and saute till leaves are wilted.  This should take no more than 2 minutes. Add salt and pepper to taste.

5.   Place cooked spinach on a plate and cover to keep warm.

6.   At the same time, poach eggs using an egg poacher or heat a pan of water (should be enough to cover eggs) until you see bubbles rise.  Carefully add eggs to simmering water.  Let cook for 1 minute.

8.   After 1 minute, remove pan from heat. Let eggs continue to cook in heated water for 10 minutes.

9.   Halve and toast english muffins.

10.  Place 2 toasted muffin halves on each plate.  First spread 1 tsp hummus on each muffin.

11.  Then top each muffin half with sauteed spinach followed by sundried tomatoes and finally a portobello mushroom cap, top side down.

12.  Finally remove eggs from pan using a slotted spoon and place a poached egg on top of the mushroom cap.

13.  Enjoy!

Yummy Baby Mango, Mint, and Quinoa

Quinoa is a wonderful addition to anyone's pantry.   It is a great alternative to couscous or rice, with its high fiber and protein content.  Plus it is filling and delicious.   I've added these tiny little seeds (which many think is a grain) to fresh pureed mango and mint.  The result is a yummy and very nutritious little sweet snack or dessert for your baby.  Also try adding a dollop of plain greek yoghurt for an extra special treat!

Makes: approximately 9 servings, 50ml each

Ingredients

1 large mango, peeled and chopped
1 tsp fresh mint, chopped
1/2 lemon
1/4 cup cooked quinoa

Directions

1.  Blend chopped mango and mint in a food processor or with a blender until you reach a desired consistency.
2.  Stir in juice from half a lemon and quinoa.
3.  Serve to your little one and freeze the remainder in storage pots.