Original recipe makes 6 servings Change Servings
• 1 1/2 cups water
• 1 cup uncooked quinoa, rinsed
• 1/4 cup red bell pepper, chopped
• 1/4 cup yellow bell pepper, chopped
• 1 small red onion, finely chopped
• 1 1/2 teaspoons curry powder
• 1/4 cup chopped fresh cilantro
• 1 lime, juiced
• 1/4 cup toasted sliced almonds
• 1/2 cup minced carrots
• 1/2 cup dried cranberries
• Salt and ground black pepper to taste
1. Pour the water into a saucepan, and cover with a lid. Bring to a boil over high heat, then pour in the quinoa, recover, and continue to simmer over low heat until the water has been absorbed, 15 to 20 minutes. Scrape into a mixing bowl, and chill in the refrigerator until cold.
2. Once cold, stir in the red bell pepper, yellow bell pepper, red onion, curry powder, cilantro, lime juice, sliced almonds, carrots, and cranberries. Season to taste with salt and pepper. Chill before serving.
(Image courtesy of Google Images)
• 1 pound frozen or shelf-stable gnocchi
• 1 tablespoon plus 1 teaspoon extra-virgin olive oil
• 2 cups thinly sliced peeled butternut squash or unpeeled delicata squash (1- to 2-inch-long slices)
• 1/2 cup sliced shallots (1-2 medium)
• 2 cloves garlic, minced
• 1 14-ounce can vegetable broth
• 2 tablespoons currants
• 1 tablespoon chopped fresh sage or 1 teaspoon dried rubbed
• 1/4 teaspoon freshly ground pepper
• 8 cups fresh spinach, coarsely chopped
• 1 15-ounce can chickpeas, rinsed
• 1/4 cup balsamic vinegar reduction or 2 tablespoons balsamic vinegar (see Note)
1. If using frozen gnocchi, cook in a large pot of boiling water according to package directions. Drain, rinse and pat dry. (If using shelf-stable gnocchi, skip this step.)
2. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until starting to brown, 5 to 7 minutes. Transfer to a bowl.
3. Add the remaining 1 teaspoon oil, squash, shallots and garlic to the pan and cook, stirring, for 2 minutes. Stir in broth, currants, sage and pepper. Bring to a boil. Reduce heat to maintain a simmer and cook, stirring, until the squash is almost cooked through, 6 to 8 minutes. Add spinach, chickpeas and the gnocchi and cook, gently stirring, until the spinach is wilted, about 2 minutes more. Serve drizzled with balsamic reduction (or balsamic vinegar).
Tips & Notes
Note: Balsamic vinegar reduction, simply balsamic vinegar that is cooked down until thick and syrupy, is sometimes called balsamic glaze or balsamic drizzle. Look for it with other vinegars in well-stocked supermarkets. Or make it yourself: Bring 1 cup balsamic vinegar to a boil in a small saucepan over medium-high heat. Cook until syrupy and reduced to about 1/4 cup, 10 to 14 minutes. (Watch the syrup carefully in the last few minutes of reducing to prevent burning.)
Per serving: 458 calories; 7 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 88 g carbohydrates; 0 g added sugars; 15 g protein; 10 g fiber; 620 mg sodium; 597 mg potassium.
Nutrition Bonus: Vitamin A (225% daily value), Vitamin C (53% dv), Folate (33% dv), Iron (28% dv), Magnesium (19% dv), Potassium (17% dv), Calcium (16% dv).
Carbohydrate Servings: 5
Exchanges: 5 starch, 1 vegetable, 1 lean meat, 1 fat
Makes: 6 servings
Active Time: 20 minutes
Total Time: 30 minutes
• 1 pound prepared crust (whole wheat) or homemade and prepared Pesto or Homemade
• 2 cups chopped broccoli florets
• 1/4 cup water
• 5 ounces arugula ,any tough stems removed, chopped (about 6 cups)
• Pinch of salt
• Freshly ground pepper to taste
• 1/2 cup prepared pesto
• 1 cup shredded part-skim mozzarella cheese
1. Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.
2. Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
3. Meanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper.
4. Spread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.
Per serving: 323 calories; 13 g fat (4 g sat, 7 g mono); 19 mg cholesterol; 33 g carbohydrates; 15 g protein; 3 g fiber; 511 mg sodium; 241 mg potassium.
Nutrition Bonus: Vitamin C (45% daily value), Calcium (34% dv), Vitamin A (31% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 vegetable, 1 medium fat meat, 1 1/2 fat
Caroline’s Energy Cookies
• ¼ cup (approx.) organic coconut oil
• ¼ cup black strap molasses
• 1 cup presoaked sunflower seeds (can soak 1-4 hours)
• 1 cup brown rice flour
• 1 cup unsweetened shredded coconut
• 1/4 cup – 1/2 cup date paste (or dates soaked and mashed)
• Handful pumpkin seeds
• 1 cup brown sesame seeds
• Handful raisins (optional)
• Dash cinnamon
• Small sprinkle sea salt and baking soda
• Drizzle maple syrup
1. Combine coconut oil and molasses and then add and combine all other ingredients in order listed.
2. Form into balls, add water if necessary for smoother consistency.
3. Place on greased cookie tray and flatten each ball with a fork.
4. Bake in preheated oven at 350 degrees Fahrenheit for 7-8 minutes.
5. Turn oven off and leave in oven with door closed for at least half an hour. Enjoy! (Can freeze)
Look for my “Vegan Tales of Improvising In The Kitchen” in the near future!!
“The Golden Milk for cold, flues or a tasty drink”
From: FreshBitesDaily Recipe Blog
• 2 cups of milk (or substitute coconut milk)
• 1 teaspoon dried turmeric (or one-half inch fresh turmeric thinly sliced or diced)
• 1 teaspoon dried ginger (or one-half inch fresh ginger thinly sliced or diced)
• A sprinkle of black pepper
• Honey to taste
1. Place milk in a saucepan over medium heat.
2. Add turmeric, ginger, and pepper. Stir well if you are using the dried spices.
3. Let the milk begin to simmer- small bubbles will form on the sides of the saucepan. Stir.
4. Allow to heat for another minute or two being careful not to let the milk overheat. Continue to stir at this point to get better heat distribution.
5. Turn off heat, cover, and allow the mixture to sit for ten minutes or so to improve the infusion.
6. Strain the milk through a strainer if you have used fresh ingredients.
7. Serve warm.
• 2 tablespoons minced garlic, divided
• 1 teaspoon salt
• 3/4 teaspoon freshly ground black pepper
• 1/2 teaspoon dried rubbed sage
• 1 (3 1/2-pound) roasting chicken
• Cooking spray
• 12 ounces red potatoes, cut into wedges
• 1 1/2 cups cubed peeled butternut squash (about 8 ounces)
• 2 tablespoons butter, melted
1. 1. Preheat oven to 400°.
2. 2. Combine 1 1/2 tablespoons garlic, 1/2 teaspoon salt, 1/2 teaspoon pepper, and sage in a small bowl. Remove and discard giblets and neck from chicken. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Lift wing tips up and over back; tuck under chicken. Rub garlic mixture under loosened skin. Place chicken, breast side up, on rack of a broiler pan coated with cooking spray. Place rack in broiler pan.
3. 3. Combine potatoes, squash, butter, 1 1/2 teaspoons garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Arrange vegetable mixture around chicken. Bake at 400° for 1 hour or until a thermometer inserted into meaty part of thigh registers 165°. Let stand 10 minutes. Discard skin.
4. Wine note: For an affordable wine to pair with this dish, pick a dry riesling from Washington state, like Chateau Ste. Michelle’s 2007 (Columbia Valley; $9). It has peach and orange flavors that create a tempting aromatic package with the sweet flavors of Roast Chicken with Potatoes and Butternut Squash. —Sara Schneider
From Best Health Magazine
• 3 cups (750 mL) cooked brown rice fusilli or whole wheat
• 1/4 cup (60 mL) peas
• 1/4 cup (60 mL) diced red onion
• 1/4 cup (60 mL) diced yellow pepper
• 1/4 cup (60 mL) carrots, peeled and shredded
• 1/4 cup (60 mL) diced celery
• 1/4 cup (60 mL) finely diced parsley
• 1/4 cup (60 mL) halved cherry tomatoes
• 1/4 cup (60 mL) diced cucumber
• 1/4 cup (60 mL) dried cranberries
• 1/3 cup (75 mL) crumbled blue cheese, divided
• 1/3 cup (75 mL) walnut pieces, divided
• 1 tbsp (15 mL) red wine vinegar
• 2 tbsp (30 mL) extra virgin olive oil
In a medium bowl, add all ingredients, reserving a couple of tablespoons of blue cheese and walnuts. Gently fold together. Season to taste with salt and pepper. Top with reserved walnuts and blue cheese.
Yield: Serves four.
Cookies with a conscience! These hearty nugget-style treats feature cinnamon and cranberry goodness, natural sweetness, fibre, and are as tasty as can be.
Makes 12 cookies
4 cups Kashi® GOLEAN® Crunch!® cereal (granola- can find in cereal section of Chartrand’s)
1 teaspoon baking powder (aluminum free)
¼ cup egg whites
½ teaspoon cinnamon
½ cup cane syrup (or you can use maple syrup/honey)
2/3 cup dried organic cranberries (if you would like, feel free to add any nuts, fruit or dark chocolate pieces into the cookie or use as a for the cranberries)
1. Preheat oven to 350°F.
2. Pulse cereal(granola) in a food processor about 10 times. Add baking powder, egg whites, cinnamon and syrup and process for about 20 seconds or until the mixture is tacky and well blended. Stir in cranberries.
3. Spray a ¼-cup measuring cup with nonstick cooking spray. Place a piece of foil on a cookie sheet and spray with non-stick cooking spray.
4. Use measuring cup to drop ¼-cup mounds of cookie mixture onto foil. Spray the bottom of a glass with non-stick cooking spray and flatten the cookies by pressing down gently with the bottom of the glass.
5. Bake for 10 to 13 minutes. (Be careful not to over-bake. The cookies will still feel a little soft when you pull them out of the oven, but they will harden as they cool. Store in an airtight container.
Makes: 16 oz.
Prep Time: ~5 minutes
• 1/2 banana, frozen
• 6 ice cubes
• 1 cup non-dairy milk
• 1 tbsp. chia seeds
• 1/4 cup pumpkin puree
• 1/2 tsp. vanilla extract
• 3/4 tsp. pumpkin pie spice
• 1/4 tsp. cinnamon
Directions: Place your frozen banana and ice in a blender and pulse until crushed. Add the remaining ingredients and liquefy until smooth.