Pea Ricotta Ravioli

This is a super easy and interesting side dish to make.  Actually, you can make it into a meal on it's own with a little sauce over top if desired.  I serve it with roast chicken and sweet potatoes; or fish; or Sunday pot roast.  They are easy to make fresh, as well as freeze for another day.  Plus, you can get inventive and use beets and goat cheese, edamame and ricotta, corn and tarragon.  You get the point.

M.I.A.

I have to apologize for not posting any new recipes.  I just returned from a trip to Albuquerque, New Mexico to visit friends, and was completely without internet or phone.  It was actually quite relaxing.

I have also been in a food funk lately.  Nothing really appeals to me taste-wise.  Perhaps it's the change in seasons as spring brings in that awkward bi-polar weather - is it warm or cold?  Rain or sun?  Snow or wind?

That's why it was so refreshing to go to a new locale and taste a new cuisine.  New Mexican cuisine is similar to Mexican food, except there is a bit more cheese and everything is covered with chilies.  The question you will always get asked there is "red or green?" and you quickly get used to replying "which is hotter today?"

So, expect some spicy foods to appear and some unusual ingredients to take centre stage.  Thanks for your patience!

Red Lentil Sweet Potato Curry

I'm hunkered down in my house watching the blowing snow and dreariness, not wanting to venture out into this yucky spring snowstorm.  For dinner, I wanted to use what was available in my pantry and freezer, and came up with this Thai curry inspired stew.  You can add any veggies you like, and make it into a full and delicious meal in itself, but, as I had leftover roast chicken and since my husband loves vegetarian food as long as it has chicken in it, I added that in.  Very delicious and soul warming.

Red Lentil Sweet Potato Curry

2 medium sweet potatoes, small dice

1 T red curry paste

1 c chicken stock or water

400ml can coconut milk

2/3 c red lentils

3 kaffir lime leaves

juice of 1 lime

1 clove garlic

grated ginger - about 1 tsp

grated lemongrass - 1 stalk (bottom 3")

1 c peas

1/2 c edamame

1 c chopped, cooked chicken

In a large Dutch Oven, over medium high heat, drizzle olive oil.  Add the sweet potato and curry paste.  Cook for 2 minutes.  deglaze pan with stock.  Cook for 2 minutes.  Add the coconut milk and remaining ingredients.  Stir, reduce heat to low, cover pot and cook for 30-45 minutes.  Remove lime leaves and serve with bread.

Ginger Cookies

This was a recipe request from my niece.  As spring has suddenly turned into winter today, these are a nice "comfy" treat to make.  I know these have zero nutritional value, but, on the plus size (ha ha, pun intended), they have no preservatives.  And it's not like you bake and eat cookies every day, right?

 Grandma's Ginger Cookies

3/4 c margarine

1 c white sugar

1 egg

1/2 c molasses*

2 1/2 c all purpose flour

2 tsp baking soda

2 tsp ginger (fresh or ground is fine)

1 tsp cinnamon

1/2 tsp salt

1/2 c chopped candied ginger (optional)

Mix together all ingredients and roll into 1" balls.  Roll the balls in sugar.  Place on a greased or parchment lined baking sheet and bake 350F for 10-12 min.

*Spray a measuring cup with cooking spray and then measure in the molasses.  This ensures the molasses does not stick to the cup!

Pea Ricotta Mint "Ravioli's"

I have no picture of these as I brought them to a friend's house for dinner and they got gobbled up so quick, that I didn't have time to take a picture.  And I thought a photo of an empty plate was just mean, so use your imagination on these. 

It starts with those packaged wonton wrappers you buy in the Produce section of your grocery store.  These are the "ravioli."  You can then put absolutely anything in them.  So fun and quick and easy to make.  I put peas and ricotta and mint together to serve as a side with roast chicken and celery root puree.  A very nice twist to the traditional vegetable side.

All I did was put 1/2 cup of thawed (frozen) peas in a food processor, along with 1/4 cup ricotta, 1 tsp freshly chopped mint, salt and pepper.  On a flat, clean work surface, spoon a teaspoon of the pea/ricotta mixture on a wonton wrapper.  Moisten the edges of the wonton with water and fold over into a triangle.  Secure the edges with your fingers, ensuring they stick.  Once you've made as much as you desire, you can freeze* them, or cook them in a pot of boiling water until they float to the top (3-5 min).  Easy peasy.  Serve with roast chicken or roast pork with gravy, or just on their own.

*To freeze, lay each ravioli on a baking sheet covered in parchment paper, ensuring none are touching.  Place in the freezer until frozen, then you can transfer them to a plastic bag and none of them will stick together! 

250 Calorie Scones

I had a litre of buttermilk in my fridge leftover from a recipe, and never know what to do with the remains.  Fortunately, in my internet search, I came across these  Cranberry Scones that use buttermilk, but also whole wheat flour and a no-calorie sweetener.  These scones turned out wonderful.  I would interchange cranberries for blueberries for more fibre, but any fruit you have on hand would work.

Braised Short Ribs

I found this recipe for Braised Short Ribs in a magazine and decided to try it.  What I like about this recipe is that you can mix it up a lot.  Don't get hung up on the ingredient list as this turned out to be similar to beef stew.  You could interchange the panchetta for back bacon, or eliminate it altogether.  I don't think it's essential to get the most expensive and exotic mushrooms, but it does call for something "meaty," so cremini's or portobellas would work best.  Some good beef stock would be excellent in this if you have an aversion to alcohol, and, while you're at it, you can even use a a different cut of beef.  Essentially, it's a good base, and if you like short ribs, you will enjoy this.

Breakfast Quinoa

This is the best breakfast ever!  So good for you.  No added sugar or salt.  Just simple, plain, healthy ingredients to play around with.  All I did was cook up some quinoa with fruit.  In this case, I used pears, but apples or peaches would work well.  Added cinnamon and some lemon juice.  Cooked it until the quinoa was done.  That's it!  Excellent way to start the day!

1/2 c dry quinoa

1 c water

1 pear, peeled and diced

1 tsp cinnamon

juice of 1/2 lemon

In a saucepan, add all ingredients.  Bring to a boil, reduce heat and simmer, covered, for 10-15 min, or until quinoa is cooked.

Celery Root

This weird looking tubor is called "celeriac," or celery root, a cousin to celery.  The stalks are not edible, and you have to peel the outer husk off the actual root, like a turnip.  As it is a root vegetable, it is nice to use in soups and stews, and can even be included grated raw in a salad as it tastes like celery with a hint of parsley.  It is high in dietary fibre, and very high in potassium and vitamin c. 

I've committed myself to locating an unknown grocery/vegetable item and figuring out how to prepare it.  I used a friend as a guinea pig as she recently got out of hospital and I wanted to cook her a comforting, easily digestible meal.  So, I chopped up a celery root with some white potatoes and apples, poured some organic apple juice over top and cooked it on the stove until soft.  Added a bit of cream and blended it to make an interesting and delicious accompaniment to roasted chicken.  It would taste great thinned out as a soup as well - just add a bit of stock.  Everyone loved it, especially the guest of honor!  Although I shouldn't pat myself on the back too much.  I mean, hospital food is kind of bland. :) 

Celery Root, Potato, Apple Puree

Serves 6

3 T olive oil

1 celery root, peeled and diced into 1" cubes

4 small/medium white potatoes, peeled and diced into 1" cubes

3 Golden Delicious apples, peeled, cored and diced into 1" cubes

1/2 organic apple juice

salt and pepper

1/4 c half and half cream

In large stock pot, over medium heat, saute the celery root, potatoes and apples in the olive oil, until softened (about 5 min).  Sprinkle with salt and pepper, add the apple juice, cover and reduce heat to low.  Simmer for about 45 min, until the vegetables and fruit are very soft.  Add the cream.  Transfer the mixture to a food processor and blend until smooth (can also use an immersion blender).  Taste for salt and pepper and serve warm.

The Best Meatballs EVER!

You can call me a boaster, but I guarantee that if you make these meatballs for a guy he will ask you to marry him.  If you are already married, your husband will marry you all over again.  If you make these for a friend they will exclaim "Mmmmm....yummm...nummy nummy nummy" and request it for every birthday dinner you ever make them.  If you make them for your boss, you will get a raise.  If you make these......well, you get the point.


These little morsels of meat delight are the most requested food I make.  Once people try them, they beg me to always make them, and beg me for the recipe.  I deliberated over posting this recipe, and then figured I needed a break.  Maybe someone will make them for me now :)  AND, imitation is the greatest form of flattery.


The two key ingredients are pomegranate molasses and the spice called Sumac which is reddish/brown/purple and has a lovely lemon taste and fragrance.  Sprinkling it on couscous, rice or hummus adds a wonderful tang. You can locate these two important ingredients at specialty Middle Eastern grocers.

Lamb Meatballs

Serves 4-6

1 lb ground lamb

1 tsp sumac

1 tsp allspice

1/2 tsp cinnamon

1 clove garlic, minced

1 egg

1/3 c bread  crumbs

salt and pepper

Sauce:

1 c water

zest and juice of 1 lemon

4 T pomegranate molasses

In a bowl, mix together the lamb with all the spices, egg and bread crumbs.  Roll into approximately 1" diameter balls.

In a skillet over medium-high heat, fry the meatballs in 1-2 T oil.  When brown on all sides, remove meatballs from skillet and drain on paper towel.  Add the water, lemon juice and zest and pomegranate molasses  to the skillet and turn the heat down to low.  Add the meatballs back into the skillet and and cover with a lid.  Cook until the meatballs are cooked through (approximately 5-10 min).  Remove the meatballs from the skillet.  Turn the heat to high and boil the remaining liquid until it reduces into a thick sauce.  Pour over the meatballs.  Serve with couscous and whole wheat pita.

Couscous

1 2/3 c water or stock

1 c whole wheat couscous

1 peeled, seeded and chopped cucumber

1 seeded and chopped tomato

1 seeded and chopped red pepper

1/2 c chopped fresh parsley

1/4 c chopped fresh mint

1 tsp sumac

salt and pepper

1 T olive oil

zest and juice of 1 lemon

In a medium saucepan, bring the water or stock to a boil.  Add the couscous and cover the pot, removing it from the heat.  After 5 min, fluff with a fork and all remaining ingredients.

Butternut Squash Lasagna and Horseradish Marmalade Ham

Lasagna is one of those meals I make sparingly.  Because of it's heaviness, I indulge in it only for a very special occasion.  There are so many different versions out there for meat and vegetable lasagnas, that, basically, anything goes.  If you break it down, it's just a casserole, so it's not hard to mess it up.

For my husband's office Christmas party, I made two lasagnas.  One meat and the other was this butternut squash one, which received rave reviews from a lot of the guests.  I guess because it was different, and the fact that the main ingredient was a vegetable made it seem all that more healthy.  I roasted the butternut squash and then pureed it.  What is nice about the squash, is that if you don't have time to make lasagna or ravioli or soup with it, you can just freeze the puree for another day.  Well, that day came for me, and I made a quick butternut squash lasagna with, basically, leftovers.  My 1 year old son loved it.  I added minced chicken because that was leftover, and, well, my husband always thinks vegetarian food tastes great, but would taste even better with chicken!

The ham is my husband's cooking highlight which we have made often over the years.  Super simple sauce, and it can be whipped up for a big feast (like Easter), or for a weekday treat.

Butternut Squash Lasagna

Serves 8-10

1 large butternut squash, peeled and chopped into 1" cubes

olive oil for drizzling

salt and pepper

no boil lasagna noodles (or lasagna noodles of your choice)

2 c grated mozarella cheese

1/4 c butter

approximately 3 T flour

1 c milk (I use skim, but use whatever you have on hand)

1 c chicken stock

1/4 tsp nutmeg

3 sprigs fresh thyme, chopped

2 cloves garlic, minced

Preheat the oven to 375F.  Peel and chopped the butternut squash.  Pour into a baking pan and drizzle with olive oil, and sprinkle with salt and pepper.  Mix with your hands so the oil and spices are incorporated.  Ensure the squash is on the pan in an even layer.  Roast in the oven for 45 min, or until the butternut squash is soft.  Cool for about 5 min and put into a food processor to puree.  Add the garlic and thyme and puree until smooth.  Set aside. (if you are adding chicken, just add it to this puree).

Meanwhile in a medium size saucepan, heat the butter over medium high heat.  Once it is melted, add enough flour that the butter is absorbed and the mixture looks like a paste.  Cook for 1 min.  Add the chicken stock, mixing with a whisk so there are no lumps.  Incorporate the milk.  Let the mixture thicken (if it is too thick, add more liquid).  Add the nutmeg.

Spray a lasagna pan with cooking spray.  Add a few spoonfuls of the puree and white sauce to the bottom of the pan (just a thin layer to cover the bottom and allow the noodles to cook).  Add a layer of lasagna noodles, cover with a 1/3 of the squash mixture, 1/4-1/2 c white sauce, 1/2 c mozzarella.  Repeat layers until the squash mixture is used up, ending with the cheese on top.  Cover with tinfoil.

Bake in 350F oven for 45 min.  Increase the temperature to 375F and remove the tinfoil and bake for 5 min, until the top is golden brown.

Horseradish-Marmalade Ham

(Adapted From Epicurious.com)

1, 18 pound bone in smoked ham, room tempertaure

About 48 whole cloves

4 c water

1 c orange marmalade (or apricot jam or peach jam)

1/4 c brown sugar

1/4 c prepared horseradish

2 c orange juice (or pineapple juice)

Position rack in bottom third of oven and preheat to 325°F. Place ham on rack set in large roasting pan. Using sharp knife, score ham in diamond pattern. Press 1 clove into center of each diamond. Pour 4 cups water into roasting pan. Roast ham 1 hour 30 minutes. 

Meanwhile, blend marmalade, horseradish, and sugar in medium bowl*.

Remove ham from oven. Transfer ham to baking sheet. Discard pan juices. Return ham to roasting pan. Add orange juice to roasting pan. Brush top of ham with 1/3 of marmalade glaze. Bake ham 10 minutes. Baste with orange juice in pan, then brush with half of remaining glaze. Bake ham 10 minutes. Baste with orange juice in pan and brush with remaining glaze. Roast ham until heated through, basting every 5 minutes, about 20 minutes longer. Let ham rest 15 minutes. Transfer to platter. Serve ham hot, warm, or at room temperature. 

*reserve some of the horseradish sauce as a condiment to put on top of the ham

Shanghai Stirfry

Shanghai noodles is one of my favorite dishes to order at our local Peking restaurant.  This dish kind of made itself, and I was quite pleased with the outcome.  I made this with tofu, but if you have another type of protein on hand, it can be incorporated.  Any vegetable would work, and I used edamame, crimini mushrooms and green beans.  

Shanghai Noodles

1 T vegetable oil

1 package firm tofu

1 c green beans

1 c frozen edamame beans

10 crimini mushrooms, chopped

1 package noodles 

Sauce:

3/4 c chicken (or vegetable) broth

2 T cornstarch

2 T rice wine vinegar

2 T soy sauce

1 tsp sesame oil

1 tsp minced ginger

1 clove garlic, minced

1/2 tsp chinese hot sauce 

toasted sesame seeds 

In hot skillet or wok with 1 T vegetable oil, sear the tofu on both sides until golden brown.  Remove the tofu from the skillet and add the vegetables, cooking for 2 min.

Meanwhile, in a bowl, combine all sauce ingredients.  Once incorporated, add to the vegetables in the skillet and stir until thick.  Add the tofu.  If the mixture is too thick, add more stock to thin out.  Sprinkle with toasted sesame seeds.

Nutrients per Serving (per one serving of recipe) Calories (kcal) 263.9 Fat (g) 11.2 Protein (g) 12.1 Carbohydrate (g) 33.9 Sugar (g) 8.3 Fibre (g) 4.7

Terri's Apple Strudel

My friend recently gave birth to a beautiful baby boy, and while trying to think of what to bring a postnatal mother, it dawned on me that nothing is more comforting than baked apples.  I then  remembered that when my sister-in-law gave birth to her second child in Australia, and I was there visiting, her mother made these simple and delicious apple strudels for everyone to snack on.  Well, the plate would get cleaned up right away and we ended up making a batch of these almost daily!  Since then, I have made these every-so-often for a potluck, or a comforting treat, and I am brought back to the fond memories of slicing apples in a hot Australian kitchen with Nana Terri, while my 4 year old niece (at the time) snatched lemon-soaked apples from the bowl.  Sadly, Terri passed away 5 years ago, but her delicious and comforting treats always bring a smile to everyone's faces and happy memories of her to me.

Terri's Apple Strudel

 Serves 24

1 box frozen phyllo pastry, thawed

16-20 small-medium apples *

juice of 2 lemons

1/2 c white sugar

2 tsp cinnmon

1/2 tsp ground ginger (optional)

breadcrumbs
1 c butter, melted


Peel and cut the apples into approximately 1/2" pieces.  Place in a large bowl filled half full with cold water and juice of the lemons (this prevents the apples from browning).


In a smaller bowl, mix the sugar with the cinnamon and ginger (if using).

On a large, clean workspace, remove the pastry from the box and gently unfold it from it's wrapping.  As phyllo pastry dried out very quickly, always cover it with a lightly damp tea towel.  Remove one sheet of pastry from the pile and place on the clean countertop, ensuring you always cover the pile of pastry with the damp towel.  Using a pastry brush, brush melted butter over half of the rectangle of pastry, folding the unbuttered half overtop.  

Brush that with butter, and at the bottom, closest to you, and approximately 1" from the edge, place about 2 Tablespoons of the apples on the pastry.  Sprinkle with about 1 teaspoon of the sugar/cinnamon mixture, and sprinkle 1 teaspoon of the breadcrumb mixture (this is used to soak up the juices so the pastry is not "wet").  

Gently pull the pastry sides over the apples, and brush with butter.  

Roll the pastry over the apples, until it looks like a tight little spring roll.  

Brush the top with butter and sprinkle with a little cinnamon/sugar.  

Place on a parchment lined, or greased baking sheet.  Continue this process with the remaining phyllo and apples.  Bake 375F oven for 20-30 min, until the pastry is golden brown.


If the phyllo tears, not to worry, as you can add another piece.  It's a very forgiving pastry!


* Any fruit such as pears and peaches can be added to these, but because the pastry is so thin, it is not a good idea to add a jam-like substance such as a cherry or blueberry pie filling.  That would work better in the thicker puff pastry.

Salmon With Corn and Rice Edamame

Super simple meal tonight as a fitting end to a very busy week.  I picked up some fresh salmon from my fish monger, steamed some rice while adding frozen edamame, and cooked up some corn.  I find it amazing how delicious such a simple and quick meal can taste.  The best part is that my 1 year old loves fish, so I am trying to incorporate it into meals as much as possible.

Baked Salmon 

Preheat oven to 350F.  Line a baking pan with tinfoil and spray with cooking spray.  Place the salmon fillets on the sheet and flavor as you prefer.  Some suggestions are:

• Sprinkle with salt and pepper and add minced garlic, and sliced fresh lemons
• Sprinkle with lemon pepper seasoning, add chopped fresh dill and sliced lemons
• Baste with a favorite glaze such as Thai red pepper sauce, apricot jam, or BBQ sauce

 The rule of thumb is to bake the salmon until it is opaque in the middle (about 10-12 min), or 10 min per inch of thickness.

Chicken Spinach Mushroom Artichoke Penne in a Lemon Cream Sauce

This was a quick dinner to make tonight.  I went very light on the lemon cream sauce.  You can add any vegetable you like, and even cutup skinless, boneless chicken breast.  I just happened to use what was on hand.  The pasta was Catelli Smart Pasta, which has a higher fibre content, but a good whole wheat pasta would work nicely in this.

Chicken Spinach Mushroom Artichoke Penne in a Lemon Cream Sauce

Serves 6

1 pound high fibre or whole wheat penne

1 pound ground chicken

1/4 tsp dried red pepper flakes
1 garlic clove, crushed

4 T butter

1/4 c flour

1/2 c skim milk

1 c reduced sodium chicken or vegetable stock

juice and zest of 1 lemon

1 package frozen, cutup spinach

20 cremini mushrooms, sliced

1 can artichoke hearts in water

6 sundried tomatoes, sliced

*chopped, fresh parsley (optional)

*freshly grated parmesan cheese (optional)

 

In a large pot of boiling water, add the penne and cook until al dente (about 10 min).  

 

Meanwhile, in a skillet, cook the chicken, adding the red pepper flakes and garlic, until chicken is no longer pink.  Drain all fat from chicken.  Wipe skillet clean of all fat.  

In same skillet, melt butter, and add flour, cooking it for about a minute on med-high heat.  Pour in the chicken stock and milk until it thickens.  Add the lemon zest and juice.  Add the chicken, spinach, mushrooms, artichoke hearts and sundried tomatoes to the cream sauce.  Mix in the pasta, adding the pasta water if the sauce is too thick.

You can add chopped fresh parsley and freshly grated parmesan cheese on top.

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	526.8
Fat (g)	15.3
Protein (g)	27.8
Carbohydrate (g)	77.9
Sugar (g)	3.9
Fibre (g)	11.9

 

Granola Bars

I have always tried to make granola bars, but many of the recipes are so extensive, containing ingredients that are not common, that I end up just buying them at the store.  Now, I have found a healthier version which can be altered to whatever dietary restrictions you may encounter.  Normally, this recipe calls for wheat germ, but I had ground flax seed in my fridge to use as a substitute.  It also calls for almonds, but since my husband is allergic to nuts, I omitted that.  As well, I had leftover dried tropical fruit from my son's birthday party, but any dried fruit will work well.  I halved the sugar content, and I think it can be omitted altogether as the honey, coconut and dried fruits add enough sweetness.

Granola Bars
(Adapted From The Barefoot Contessa)

Makes 40 small squares

2 c old-fashioned oatmeal

1 c shredded coconut, loosely packed

*1 c sliced almonds (not included in mine, but can use sunflower seeds, pumpkin seeds, or any other nut)

1/2 c ground flax seed *recipe normally calls for wheat germ

3 T unsalted butter

2/3 c honey

1/8 c light brown sugar *recipe normally calls for 1/4 c, but I halved it

1 1/2 tsp vanilla extract

1/4 tsp salt

1 1/2 c chopped dried fruit (can use dried dates, cranberries, apricots, mango, papaya, pineapple, etc)

On a baking sheet, combine oats and coconut (and nuts if using), and cook in a 350F oven until lightly toasted (about 10 min).  Pour into a large bowl and add the flax.  reduce the oven temperature to 300F.

 

Meanwhile, in a saucepan, combine butter, honey, brown sugar, vanilla and salt.  Bring to a boil over medium heat and stir for a minute.  Pour over the oat mixture and add in the chopped dried fruit, mixing well.

 Pour into a greased baking sheet, and press into the pan with wet fingers.  Bake in oven for 25-30 min, until golden brown.  Let cool 2-3 hours and slice.

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	88
Fat (g)	2.3
Protein (g)	1.4
Carbohydrate (g)	16.8
Sugar (g)	11
Fibre (g)	1.5

 

Tilapia With Lemon and Capers Over Quinoa Edamame and Sweet Potatos

This was a phenomenal dish I made for Friday night dinner.  It was so quick and easy to make.  I used frozen tilapia fillets, but any nice white fish would work.  The capers add a nice saltiness to the lemon butter, but if you do not like capers, they can be omitted.

I have mentioned quinoa in a previous post, and it's versatile uses.  It is common to locate in a grocer's organic bulk foods section, and I have recently noticed that wholesale stores now sell it.  Here, it is used as a pilaf, but any whole grain or brown rice would work well.  Edamame is also easy to find in the frozen vegetable section of your local grocer, in the shell, or just the beans.  It is a nice accompaniment to the quinoa, or used just as a quick, healthy side dish on its own.

Tilapia With Lemon and Capers
Serves 6

6 frozen tilapia fillets, thawed

juice and zest of 1 lemon

4 T butter

3 sprigs fresh thyme

lemon pepper seasoning

1 jar capers, drained

In a large skillet over medium-high heat, melt the butter.  Add the lemon juice and zest.  Sprinkle the fillets with lemon pepper seasoning and position in the skillet with the butter lemon sauce. Sprinkle the fish with thyme and capers and cook for 5-8 minutes, depending on the thickness of the fillets.  To check for doneness, cut into the fish with a fork.  If it flakes, the fish is cooked. 

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	135.5
Protein (g)	4.7
Fat (g)	9.5
Carbohydrate (g)	8.3
Sugar (g)	1
Fibre (g)	0.8

Quinoa Salad With Edamame

Serves 6

1 c dried quinoa

2 c water

2 c frozen edamame, removed from shell

In a saucepan, combine the quinoa and water over high heat.  Once it comes to a boil, add the edamame and cover with a lid and simmer for 15 minutes, until the quinoa has absorbed all the water.

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	257
Fat (g)	8.1
Protein (g)	16
Carbohydrate (g)	32.9
Sugar (g)	0
Fibre (g)	6.1

Baked Sweet Potato

Serves 6

6 small sweet potatoes

2 tsp cinnamon

1/4 c butter or margarine

Heat oven to 400 F.  Poke holes with a fork or knife into each sweet potato and wrap in tinfoil.  Cook for 45 min, or until soft.  Remove the flesh from the skin and place in a large bowl.  Mash with a fork.  Add cinnamon and butter.

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	240.3
Fat (g)	8.3
Protein (g)	2.3
Carbohydrate (g)	40.3
Sugar (g)	0.7
Fibre (g)	6

Saskatoon Spelt Muffins

Spelt is not a common grain that I use to bake with.  Probably because it's not commonly found.  It is a very healthy alternative to flour, containing less gluten and higher protein.  You can locate it at a health food store, and even some big supermarket chains carry it in their organic bulk section, which is where I located mine.  

These muffins are not overly sweet, and are delicious and very nutritious.  You can add any frozen or fresh fruit that you have.  I just happened to have saskatoons in my freezer, but blueberries, raspberries, bananas or even chocolate chips would work well.  When rhubarb is up in the spring, I will try that with some fresh strawberries.

This recipe has been adapted from Basic Spelt by Janet Feirin who owns a fabulous Spelt Bakery in Vancouver. If you are ever in that great city, check out her bakery for a yummy bite of baked goods, or buy her cookbook which contains delicious and easy recipes using spelt.

Saskatoon Muffins

Makes 1 dozen muffins

1 3/4 c spelt flour

1/3 c sugar

2 tsp baking powder

1 egg, beaten

3/4 c milk (I used skim)

1/4 canola oil

zest of 1 lemon or orange (optional)

1 tsp cinnamon (optional)

1 c fresh or frozen saskatoons (or any fruit you have on hand)

In a bowl, mix the flour, baking powder and sugar.  In another bowl, combine the eggs, milk and oil and add to the flour mixture.  Stir just until combined.  Fold in the zest, cinnamon (if using) and fruit.  Bake in a lightly greased muffin tin 375 F for about 20 min, or until golden brown on top and a toothpick inserted in a muffin comes out clean.

Irish Stew

What is better to celebrate St. Patrick's Day than with a hearty bowl of Irish Stew, Irish soda bread, and Irish beer? 

I make my Irish stew with lamb, ensuring the fat is trimmed off.  If you do not have lamb available, you can certainly use beef.  I do make my own stocks because it is so easy, cheap, and I control the salt.  They also freeze well.  Lamb stock is easy to make if you have a bone leftover from a leg that has been roasted.  The recipe uses the same fundamentals as a beef stock.  Once I roast a bone-in lamb, I will make stock and share the basic premise behind it.  Until then, enjoy St Patty's Day!

Irish Stew

Serves 6

1 boneless leg of lamb

4 c lamb or beef stock

4 sprigs fresh rosemary

4 sprigs fresh thyme

3 bay leaves

1/2 tsp salt

1/2 tsp pepper

2 T tomato paste

3 cloves garlic, whole

6 potatoes, peeled and chopped

4 carrots, peeled and chopped

1 large sweet potato, peeled and chopped

1 c peas 

Trim fat off lamb and cut into 1" cubes, or bite sized pieces.  Place in crockpot.*  Pour stock overtop, and add rosemary, thyme, garlic, bay, salt and pepper and tomato paste.  Mix together, cover with lid and turn on low heat for 6-8 hours.

Approximately an hour and a half before serving, add potatoes, carrots and sweet potato.  Add peas at the last minute.

Ladle into bowls and serve with Irish soda bread.

* If you do not have a crockpot, you can brown the lamb in oil in a large pot, adding the stock and herbs, garlic and paste.  Place in the oven on 300 degrees F to slow cook, and follow the rest of the recipe.

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	560.8
Fat (g)	18.6
Protein (g)	38.9
Carbohydrate (g)	58.9
Sugar (g)	6.1
Fibre (g)	7.1

Chicken Salad

This recipe has been my "go to" chicken salad recipe for well over a decade.  I have never had one disparaging comment about it, and it has been served at bridal and baby showers, tea parties and even for casual, quick dinners.

What makes it so good is the yogurt, which adds a nice, light tang, instead of the heaviness of mayonnaise.  The pimentos are a necessity as they add a terrific flavor.  

The rest of the ingredients are fresh, and enable the chicken salad to be served over a bed of lettuce, a lovely wholegrain bread, or even siljans (highly addictive and very attractive looking!).  I have used leftover chicken from a Sunday roast, or a rotisserie I bought from the grocer.  Either way, it is healthy and delicious!

Chicken Salad

Serves 4 sandwiches

1/3 c diced celery
1/4 c finely chopped green onions
3 T mayonnaise
3 T fresh, chopped parsley
1/2 c plain yogurt
1 T lemon juice
1/4 tsp salt
1/2 tsp pepper
1/2 tsp dried basil
1 2 oz jar diced pimentos
1 3/4 c chopped, roasted chicken

Combine all ingredients in a bowl.  Cover with plastic wrap and chill.  Serve on a bed of lettuce, or on whole grain bread.

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	395.1
Fat (g)	8.3
Protein (g)	70
Carbohydrate (g)	5.7
Sugar (g)	0.5
Fibre (g)	0.8