Weekly Health Recipe

Grape Salsa

Ingredients

1 med navel orange, peeled and cut into 1/2-pieces
8 ounces seedless red grapes, stemmed and cut into quarters
1/2 cup chopped red pepper
... 1/4 cup chopped cilantro
1/4 cup chopped green onions
1 Tbsp minced jalapenos (optional)
1/2 cup 100% grape juice
About 1 Tbsp fresh lime juice
1 8-ounce bag baked tortilla chips

Directions

In a med. bowl, mix the orange, grapes, red pepper, cilantro, green onions, and jalapeno if using. Stir in the grape juice & lime juice. Taste and add more lime juice, if needed

Lentil Orange Soup

Ingredients

2 tsp canola oil
1 onion, finely chopped
4 cloves garlic, minced
1 jalapeno pepper, seeded and minced
2 tsp chili powder
1 tsp ground cumin
2 cups red lentils
3 cups 100% pure Florida orange juice
3 1/2 cups sodium-reduced vegetable stock
1/3 cup low-fat plain yogurt

Directions

In a pot, heat oil over med heat & cook onion, garlic, jalapeno, chili powder & cumin for 5 mins or until softened. Add lentils & stir to coat well.
Add orange juice & 2 cups of the vegetable stock & bring to a boil. Cover & simmer for about 20 mins or until lentils are cooked. Stir in remaining stock & heat through.
Serve in shallow soup bowls with a dollop of yogurt

Cheese Twists

Ingredients

3⁄4 cup whole-wheat flour
3⁄4 cup white flour, plus extra for rolling
1⁄4 tsp salt
2 tbsp light margarine, chilled
... 3 tbsp freshly grated
Parmesan cheese
1 large egg
2 tbsp skim milk
1 tsp paprika
1 tbsp sesame seeds
Cooking spray

Directions

Preheat the oven to 350°F. Sift the flours & salt into a bowl. Stir in the margarine until the mixture resembles fine bread crumbs. Stir in the Parmesan cheese.
Whisk the egg & milk together. Reserve 1 tsp of this mixture, & stir the rest into the dry ingredients to form a firm dough. Knead on a lightly floured surface until smooth.
Sprinkle the paprika over the floured surface, then roll the dough out on it to form a 9-in. square. Brush the dough with the reserved egg mixture and sprinkle with the sesame seeds. Cut the square of dough in half, then cut into 4 1⁄2-in. strips that are about 1⁄2-in. wide.
Coat baking sheet with cooking spray & line with parchment Paper. Twist the sticks and place on the baking sheet, lightly pressing the ends of the sticks down so that they do not untwist during baking.
Bake 15 mins or until lightly browned and crisp. Cool on the baking sheet for a few mins, then serve warm, or transfer to a wire rack to cool completely.

Potato Asparagus Soup

Ingredients

1/2 cup chopped onion
1/2 tsp dried thyme leaves
1 large potato, peeled and diced
1 1/2 cups low-sodium chicken broth or water
 500 g fresh asparagus, ends trimmed
2 tsp lemon juice
1/2 cup 1% plain yogurt
1 cup 1% milk

Beet and Tarragon Fusilli

Ingredients

1/3 cup extra-virgin olive oil
1 small leek (the white part only), thinly sliced
2 stalks Swiss chard, with leaves, thinly sliced
1 cup beets, boiled and diced
1 Tbsp bottled horseradish
2 Tbsp red wine vinegar
2 cups cooked fusilli (corkscrew) pasta
1/2 cup low-fat ricotta cheese
1 Tbsp fresh tarragon, chopped (if dried, use 1/2 the amount)

Directions

In a medium sauté pan, heat 2 Tbsp of olive oil. Add leek & Swiss chard, & sauté till tender. Add beets, remaining olive oil, horseradish & red wine vinegar, & heat through.
To this mixture, add pasta, low-fat ricotta & tarragon. Gently toss together. Season with salt and pepper. Serves two.

Peanut Power Balls

Ingredients

2 cups (500 mL) granola
1/3 cup (75 mL) chopped peanuts
1/4 cup (50 mL) each dried cranberries and raisins
1/4 cup (50 mL) wheat germ or ground flaxseed
2 tbsp (30 mL) each pumpkin seeds and shredded coconut
1/2 cup (125 mL) honey
1/2 cup (125 mL) peanut butter

Directions
 

In a large bowl, stir granola with peanuts, cranberries, raisins, wheat germ, pumpkin seeds and coconut. In a small saucepan bring honey to boil. Boil vigorously for approximately 30 seconds then whisk in peanut butter. Add to granola mixture and stir to combine.

While mixture is warm, firmly form into 1-1/2-inch (3.5 cm) balls. Refrigerate until firm. Store in an airtight container up to 2 weeks.  Twist balls in waxed paper for perfect portability.

Makes 20

 Per serving: 144.1 calories, 3.9 g protein, 19.7 g carbohydrates, 2 g dietary fibre, 51.7 mg sodium, 6.6 g total fat

Eggs Benedict

Ingredients

1 teaspoon vinegar
4 eggs
4 whole-wheat English muffins, halved
4 slices prosciutto, about 50 g in total, trimmed of all visible fat
pepper to taste
paprika to garnish
1 tablespoon snipped fresh chives to garnish

Yogurt and Chive Hollandaise Sauce
2 egg yolks
1 teaspoon Dijon mustard
150 g Greek-style yogurt
1 tablespoon snipped fresh chives
pepper to taste

Directions

To make the hollandaise sauce, whisk together the egg yolks, mustard and yogurt in a heatproof bowl. Set over a saucepan of barely simmering water and cook for about 12–15 minutes, stirring constantly, until thick—the sauce will become thinner at first, but will then start to thicken. Stir in the chives, and season with pepper. Remove from the heat and keep the sauce warm over the pan of hot water.
Half-fill a frying pan with water. Bring to a boil, then add the vinegar. Reduce the heat so the water is just simmering gently, then carefully break the eggs into the water, one at a time. Poach for 3–4 minutes, spooning the hot water over the yolks toward the end of cooking.
Meanwhile, preheat the broiler. Lightly toast the muffin halves for about 1 minute on each side. Place one half on each of 4 warmed plates and top each with a slice of prosciutto, crumpled slightly to fit. Season with pepper.
Using a slotted spoon, remove the poached eggs from the pan, one at a time. Drain on paper towel and, if desired, trim off any ragged edges of egg white with scissors. Place an egg on each prosciutto-topped muffin half.
Spoon the warm hollandaise sauce over the eggs, and sprinkle each serving with a pinch of paprika and the chives. Serve immediately with the remaining toasted muffin halves.

PER SERVING

291 calories
19 g protein
12 g total fat
25 g total carbohydrate
5 g sugars
3 g fibre
590 mg sodium

Artichoke Dip

Ingredients

2 cans (398 mL each) 
artichoke hearts, canned 
in water and drained
4 tsp (20 mL) capers, rinsed
4 garlic cloves, whole
1/2 cup (125 mL) Parmesan cheese, finely grated
1/4 cup (60 mL) fresh parsley
2 Tbsp (30 mL) extra-virgin olive oil
2 Tbsp (30 mL) lemon juice
2 Tbsp (30 mL) water
Salt and pepper to taste

Directions 

In a food processor, add ingredients and process till smooth. Adjust seasoning to taste. Store in an airtight container in the fridge. To serve warm, transfer to an ovenproof dish and heat in preheated 375°F oven for 25 minutes until bubbly, or cover and microwave on high for two minutes.

Smoked Turkey and Apricot Bites

Ingredients

24 dried apricots
Juice of 1 orange
2 tsp (10 mL) no-sugar-added orange marmalade
2 tsp (10 mL) Dijon mustard
6 slices turkey bacon
1 tsp (5 mL) olive oil

Garnish
Chopped fresh parsley

Directions

 Place the apricots in a small bowl, pour over the orange juice, and toss so that the apricots are moistened all over
Mix the marmalade with the mustard. Spread each slice of turkey bacon with a little of the mustard mixture; then, cut it in half lengthwise. Cut each piece in half again, this time across the middle, to make a total of 24 strips of turkey bacon.
Preheat a ridged grill pan or oven broiler to medium. Drain the apricots. Wrap a strip of turkey bacon around each apricot and secure it with a toothpick.
Arrange the turkey bites on the grill pan, then brush each with a little oil. Grill on each side until the turkey is just cooked, about 1 minute.
Pile the bites in a small, shallow bowl and sprinkle with chopped parsley, if using. Serve hot.
Preparation time 10-15 minutes   
Cooking time 2 minutes   
Makes 24 bites

 

Creamy Ceasar Salad

Ingredients

Dressing

1/4 cup (60 mL) fat-free sour cream 
1/4 cup (60 mL) low-fat plain yogurt
1/4 tsp (1 mL) Dijon mustard
1/4 tsp (1 mL) Worcestershire sauce
1 garlic clove, minced
2 tsp (10 mL) extra-virgin olive oil
3 drops hot sauce (optional)
Salt and pepper to taste

Salad
1 head romaine lettuce, washed and ripped into pieces
2 strips cooked turkey bacon, chopped
4 whole-grain crackers, crumbled
1/4 cup (60 mL) freshly grated Parmesan cheese

Directions 

In a small bowl, whisk together dressing ingredients. Adjust seasoning to taste. In a large bowl, add romaine, dressing, bacon, crackers and half the Par­mesan cheese. Gently fold together. Divide on four plates and sprinkle with remaining cheese.

Tuscan Tuna Wrap

Ingredients

3 ounces light tuna, drained                                                                                                                                                                                                            2 tablespoons fresh parsley, chopped
 1/2 lemon, juiced
 1 tablespoon olive oil
 1/2 cup diced tomatoes
 Dash of salt and pepper
 2 whole-grain tortillas
 1/2 cup baby spinach

Directions

Combine tuna with parsley, lemon, oil, tomatoes, salt, and pepper. Wrap in tortillas and top with spinach

Greek Chopped Pita Salad

Ingredients

2 cups romaine lettuce
2 tablespoons crumbled feta cheese 

1/2 cup canned garbanzo beans, rinsed and drained 
 1/2 cup cucumber, sliced 
 1 whole wheat pita, chopped 
 2 tablespoons low-fat vinaigrette

Directions

 Combine all salad ingredients in a bowl and toss thoroughly.
 

Peanutty Thai Noodles & Snap Peas

Ingredients

12  ounces  thin rice noodles
2  cups  low-sodium chicken broth
1/4  cup  peanut butter, creamy or chunky
3  tablespoons  reduced-sodium soy sauce
2  cups  fresh or frozen sugar snap peas, thawed if frozen
1/4  cup  chopped fresh cilantro 
 Salt 
Freshly ground black pepper 
Juice of 1 lime

 Directions

Soak the rice noodles in hot water for 10 minutes; drain and set aside.  In a medium saucepan, whisk together the chicken broth, peanut butter and soy sauce. Set pan over medium heat and bring the mixture to a simmer. Add noodles and the sugar snap peas; cook 2 to 3 minutes or until peas are crisp-tender and liquid is absorbed. Remove from heat; stir in the cilantro. Season to taste with salt and black pepper. Drizzle the lime juice over the top. 

Pineapple & Papaya Muffins

Ingredients

1 1/2 C whole-wheat flour
1 1/2 tsp baking powder 
1/2 tsp baking soda 
2 tsp cinnamon 
1/2 C crushed pineapple, drained 
1 C cubed papaya 
1/3 C yogurt 
1 egg, beaten 
2 tbsp canola oil 
1/4 C sugar 
1/4 C agave syrup 
1/4 C walnuts 
1/2 C dried cranberries

Directions

1. Preheat oven to 375 degrees F. 2. In a large bowl, whisk together flour, baking powder, baking soda, and cinnamon. 3. In a food processor or blender, puree pineapple, papaya, and yogurt. Mix in egg, oil, sugar, and syrup. 4. Combine pineapple and flour mixtures; fold in walnuts and cranberries. 5. Spoon batter into paper-lined muffin cups. Bake for 20 to 22 minutes or until tops spring back when lightly touched. Cool on a wire rack. Makes 12.

Carbs 28.1 G

Sugar 15.3 G

Fiber 2.8 G

Protein 3.4 G 

Breakfast Burrito

Ingredients

2 tbsp salsa 
1/4 C shredded low-fat cheddar cheese 
1/4 C fresh cilantro 
1 large egg plus 4 large egg whites, beaten 
1/2 C diced lean ham 
1 large (8'') whole-wheat tortilla

Directions

1. In a nonstick skillet coated with cooking spray, saute the diced ham over medium-high heat, just until the surface starts to brown. Place the cooked ham in the tortilla, then add more cooking spray to the skillet and scramble the eggs together with the cilantro. Add the eggs to the tortilla, top with the cheese and salsa, and fold.

345 Cal
9.6g Fat
25g Carbs
2.5 Sugar
42.8g Pro

 

Fruity Pasta Salad

Ingredients 

50 g fine green beans
125 g lean cooked ham
1 pear
350 g mixed coloured pasta shapes
75 g 25% reduced-fat mature Cheddar cheese, grated
100 g peeled fresh pineapple, diced
1⁄2 small onion, finely chopped
4 tablespoons mayonnaise
4 tablespoons plain low-fat yogurt
1⁄2 teaspoon chopped pickled gherkin, or to taste (optional)
1 teaspoon caster (superfine) sugar, or to taste
juice of 1⁄4 lemon, or to taste
pepper to taste
cayenne pepper (optional)
120 g mixed salad greens, such as arugula, watercress or baby spinach
1 tablespoon sunflower oil (optional)
1⁄2 teaspoon balsamic vinegar, or to taste
2 tablespoons coarsely chopped walnuts
2 tablespoons dried cranberries (optional)

Directions

Top and tail the green beans. Dice the ham,  Peel, core and dice the pear.
Cook the mixed pasta shapes in boiling water for approximately 10–12 minutes, or according to the package instructions, until al dente. Drain and rinse the pasta in cold water, then drain again.
Cook the beans in boiling water for about 3 minutes or until bright green and just tender, but still crisp. Drain and rinse under cold water, then drain again. Set aside.
Combine the cooked pasta with the Cheddar cheese, ham, pear, pineapple, onion, mayonnaise, yogurt, gherkin (if using) and sugar. Add a little extra gherkin or sugar, if desired. Mix together well, then adjust the flavour of the dressing with lemon juice, pepper and cayenne pepper, if using.
Dress the mixed salad greens with the sunflower oil (if using), the balsamic vinegar and a squeeze of lemon juice. Divide the dressed leaves among 4 plates and top with the fruity pasta salad.
Arrange the green beans, walnuts and dried cranberries (if using) around the salad and serve immediately.

Serves 4

479 calories
22 g protein
15 g total fat
4 g saturated fat
35 mg cholesterol
64 g total carbohydrate
12 g sugars
6 g fibre
766 mg sodium

Pumpkin Muffins

Ingredients

Makes 36 Muffins

1 1/2 cups raisins
4 3/4 cups all-purpose flour
4 cups white sugar
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1 1/2 teaspoons salt 1 1/2 teaspoons nutmeg
1 1/2 teaspoons cinnamon
1 1/2 teaspoons ground cloves
6 eggs 1 (29 ounce) can pumpkin
1 cup unsweetened applesauce
1 cup chopped walnuts

Directions

Preheat oven to 350 degrees F (175 C). Grease three 12 cup muffin pans, or line with paper muffin liners. Soak raisins in hot water for ten minutes to plump, then drain.
In a large bowl, combine the flour, sugar, baking powder, baking soda, salt, nutmeg, cinnamon, and ground cloves. In a separate bowl, mix the eggs, pumpkin, and applesauce, until smooth. Add this mixture to the dry ingredients and stir thoroughly to make a smooth batter. Stir the raisins and walnuts into the batter. Spoon batter into the prepared muffin cups.
Bake for 30 to 35 minutes in the preheated oven, or until a toothpick inserted into the center comes out clean.

Per Muffin
Calories: 207
Total Fat: 3.3g
Cholesterol: 35mg
Sodium: 236mg
Total Carbs: 42.1g
    Dietary Fiber: 1.6g
Protein: 3.6g

 

Spiced Lentil Soup

Ingredients

1 cup lentils, rinsed and drained 
1 can (28 oz) stewed tomatoes 
2 potatoes, peeled and chopped 
2 carrots, peeled and sliced 
1 onion, chopped 
1 rib celery, chopped 
3 cloves garlic, minced 
3 bay leaves 
3 tbsp curry powder 
1 tsp ground cumin 
1 tsp ground coriander 
2 cans (14.5 oz each) low-fat, low-sodium chicken or vegetable broth 
1 tsp freshly ground black pepper

Directions

Place all ingredients plus 1 teaspoon freshly ground black pepper in 4-quart or larger slow cooker. Stir to combine. Cover. Cook on low 8 to 10 hours or on high 4 to 5 hours, or until lentils are tender. Discard bay leaves before serving. Serves 4

Calories 273
Fat 1.6 g 
Sodium 931.1 mg
Carbs 53.9 g
Total sugars 10.3 g
Protien 13.8 g 

Lemon Dijon Chicken

Ingredients

2 skinless,boneless chicken breast halves - cut into 2 inch pieces
1/4 lime, juiced
1/2 Lemon Juiced

4 tablespoons Dijon mustard
freshly ground black pepper

Directions

Place chicken in a skillet over medium heat. Pour in lime and lemon juices, and stir in Dijon, black pepper, and Creole-seasoning. Cook, turning chicken occasionally, until the chicken pieces are done, about 15 minutes. Makes 2 servings

Amount Per Serving
Calories: 301
Total Fat: 3.1g
Cholesterol: 137mg

Chai Fruit Skewers

Ingredients

Chai spice
1 tsp (5 mL) cinnamon
1 tsp (5 mL) ground ginger
1 tsp (5 mL) ground cardamom
½ tsp (2 mL) ground cloves
pinch of black pepper
2 cups (500 mL) pineapple, 8 large chunks
2 kiwi fruit, cut into 8 large chunks
8 strawberries
4 blackberries
4 skewers
2 cups (500 mL) low-fat frozen yogurt

Directions

In a clean shaker combine the chai spice ingredients.
On each skewer place two pieces of pineapple, kiwi fruit, strawberries and 1 blackberry. Lightly sprinkle each side with chai spice. You will have some of the spice mixture left over.
Heat barbeque to medium heat. Grill fruit for 5 minutes or until warm. Serve over frozen yogurt.

(1 skewer and cup/125 mL yogurt)

Calories: 182
Protein: 6 g
Fat: 2 g
Saturated fat: 1 g 
Carbohydrate: 38 g
Dietary fibre: 3 g
Sodium: 65 mg

Honey Glazed Carrots

Ingredients

2 tbsp olive oil 
1 1/2 lb carrots, cut into 1/4"-thick slices 
2 tbsp honey

Directions

1. Heat oil in skillet over medium-high heat. add carrots and salt to taste, and saute 2 minutes.

2. Cover and reduce heat to low. Cook until tender, about 15 minutes. add a few tablespoons of water if necessary to prevent sticking.

3. Add honey and toss to coat. Season with freshly ground black pepper.  Makes 4 Servings

Calories153.7 CAL
Fat 7.1 G
Sodium105 MG
Carbs 23.2 G
Total sugars 15.8 G
Dietary Fiber 4.3 G
Protien 1.4 G

Bruschetta

Ingredients

Italian bread: 8 slices, 1 cm thickness
Romano tomatoes: 5-6 medium
Garlic: 1 clove
Olive oil: 2 tbsp
Balsamic vinegar: 1 tbsp
Sweet basil: 2 tbsp, chopped
Fresh mozzarella: 1-2 tbsp, shredded
Salt
Pepper

Directions

1. Bring some water to boil and add tomatoes to it. Wait for about 20-30 second.

2. Strain the hot water and leave tomatoes in a bowl of ice-cold water for a couple of min.

3. Peel off tomato skins. Discard juice and seeds and dice tomatoes.

4. Add chopped basil, olive oil and balsamic vinegar to tomatoes. Season with salt and pepper. Leave to marinate for 10-15 min.

5. Meanwhile, grill bread slices for 1 min on each side and rub garlic on them.

6. Transfer bread slices into an oven plate and spoon over the tomato mixture. Sprinkle over with shredded mozzarella cheese.

7. Broil in 450 F preheated oven for 3 min until the cheese has melted completely.
 

Couscous Breakfast Cereal

Makes 3 to 4 servings

This pasta is great to try for breakfast, warm or cold. With an added dollop of yogurt on top, this will become your favourite on-the-go breakfast.

Ingredients

1 1/2 cups (375 mL) 1% milk
1/2 cup (125 mL) chopped apple
1/3 cup (75 mL) diced dried apricots
1/4 cup (50 mL) dried cranberries or chopped pitted prunes
1/2 tsp (2 mL) cinnamon or nutmeg
3/4 cup (175 mL) whole-wheat couscous

Directions

In saucepan, combine milk, apple, apricots, cranberries and cinnamon and bring to a gentle boil. Stir in the couscous and remove from heat.
Cover and let stand for 5 minutes or until couscous is tender and milk is absorbed. Fluff with a fork and serve with fresh fruit and yogurt if desired.

Tuna and White Bean Salad

Ingredients

Tuna: 1 can (190 grams), drained
White bean: 1 can (540 ml), drained
Pickles: 1/2 cup, chopped
Fresh parsley: 1-2 tbsp, chopped
Fresh mint: 1 tbsp; chopped
Onion Spring: 1-2 tbsp, chopped
Red bell pepper: 1/4 cup, chopped
Fresh lemon juice: 1-2 tbsp
Olive oil: 1-2 tbsp
Salt and pepper

Directions

1. In a bowl, combine all ingredients and mix thoroughly.

2. Taste and adjust the seasoning, lemon juice and olive oil.

Carrot Ginger Soup

Ingredients

1 lb chopped Carrots
1 medium Onion, chopped
1 stalk celery, peeled and chopped
1 tsp, Ginger grated
 5 cups Chicken broth
Zest and juice of half a lime
3 tbsp Butter (or replace with olive oil)
Pinch of salt 

Directions

1. Heat butter in a large pan over a moderate heat.

2. Add the onions, carrots, celery and salt.

3. Reduce heat and saute until the vegetables are soft.

4. Add ginger and cook for another two minutes.

5. Pour in the broth, reduce heat to low and bring to the boil.

6. Puree the soup using a blender. Stir in the lime zest and juice.

7. Chill and serve in individual bowls.

Tips: For a vegetarian version of this soup, use vegetable stock instead of chicken broth

Turkey Meatballs

Ingredients

1 20 oz. package ground turkey
¼ cup oatmeal
1 cup frozen chopped spinach (defrosted and squeezed dry)
½ cup onion, finely chopped
¼ cup Parmesan cheese
2 egg whites (beaten)
2 cloves garlic, minced
½ teaspoon salt
½ teaspoon ground pepper

Directions

Preheat oven to 400 degrees. Combine all ingredients in a medium-size bowl. Shape meat mixture into 12 balls and place on a non-stick baking sheet. Bake for 10 minutes, flip and bake another 10 minutes or until browned.

 

Hummus

Ingredients

2 cups canned garbanzo beans, drained
1/3 cup tahini
1/4 cup lemon juice
1 teaspoon salt
2 cloves garlic, halved
1 tablespoon olive oil
1 pinch paprika
1 teaspoon minced fresh parsley

 

Directions

Place the garbanzo beans, tahini, lemon juice, salt and garlic in a blender or food processor. Blend until smooth. Transfer mixture to a serving bowl.
Drizzle olive oil over the garbanzo bean mixture. Sprinkle with paprika and parsley.

 

Quinoa Salad

Ingredients

• ½ cup quinoa
• ½ cup water
• ½ cup Hot apple cider
• ¼ tsp cinnamon
• 1 green apple chopped
• ¼ cup pecan pieces
• ¼ cup dried cranberries
• 2 stocks of celery chopped into bite sized pieces
• 3/4 cup non fat plain yogurt
• 1 tsp lemon juice 

Directions

Boil Quinoa, water, apple cider and cinnamon in a pot over med heat Bring to a boil, cover and reduce to low. Let simmer for approx. 10-15 minutes until fully cooked.  Remove from heat and allow Quinoa mixture to fully cool. Once cooled, stir in apple, celery, pecans and celery. In a small bowl combine Add lemon juice to yogurt and stir. Add yogurt to the mixture and stir.