Recipes

Harvest Soup with Carrots, Parsnips and Apple

Harvest Soup with Carrots, Parsnips and Apple

Fall on the Prairies brings to mind images of harvest – market stalls and larders brimming with root vegetables, gardens cleaned up and ready to go for next year and pantry selves lined with garden preserves.  We thought that this harvest vegetable soup was the perfect recipe for this time of year and perhaps for Thanksgiving lunch or dinner.  It’s simple to make and can be made ahead, leaving lots of time for outdoor hikes or games.  Serve it with equally simple open faced grilled cheese sandwiches (1 per serving) for a great lunch or simple supper.  Roasting vegetables brings out all the best of the flavour, which is lovely and fresh and sweet at this time of year. Harvest Soup with Carrots, Parsnips and Apple This soup has a sweet, garlicky flavour.  Serves 6.  Serving size about 1 cup (250 mL).   4-5                  parnips, peeled and sliced 1” (2.5 cm) thick                     4-5 2                      medium carrots, peeled and sliced 1” (2.5 cm) thick       2 1                      large onion, diced                                                                    1 2                      medium potatoes, peeled and diced                                    2 1                      apple, peeled and quartered                                                   1 3                      cloves garlic, peeled                                                                3 1 Tbsp.           canola oil                                                                                15 mL 4 c.                  low-sodium vegetable stock                                                 1 L pepper or cayenne pepper to taste   1.  Preheat the oven to 400 oF (200 oC). 2.  Spread the cut up parsnips, carrots and onions on a foil-lined baking tray.  Drizzle with canola oil.  Roast for 20 minutes. 3.  Add the whole garlic cloves and roast until the vegetables are tender, about 20 more minutes. 4.  While the vegetables are roasting, cook the potatoes in a large saucepan over medium heat in the vegetable broth.  Don’t worry if they start to fall apart. 5.  Add the roasted vegetables and cook 20-30 minutes longer, until all the vegetables are very soft.   Cool. 6.  Puree the soup in a blender or food processor, then return to the saucepan to reheat over medium heat.  Add pepper to taste.   For the photo, we used the idea of a “parsnip chip” from Spilling the Beans.  This is how to make them: After peeling a parsnip, use the vegetable peeler to make long strips (about 1 cup or 250 mL).  Heat some canola oil in a saucepan over medium heat until it’s very hot but not boiling.  (Or, use a deep fryer or electric wok.)  Working in batches, transfer the parsnip strips to the hot oil with a fork.  Cook until very lightly browned, 1-2 minutes, then transfer to a plate covered with paper towels to drain.  Parsnip chips can be stored in an airtight container, then crisped in the oven for a few minutes when you’re ready to use them.   Nutritional analysis (per serving):  202 kcal, 5 g fat, 1 g saturated fat, 35 g carbohydrate, 4 g fibre, 6 g protein 254 mg...

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Friday Night Dinner

Friday Night Dinner

It used to be a standing joke at our house – Friday night would come and someone would say “What should we have for dinner?” and I would say “Black Bean Quesadillas”, which always meant Black Bean Chèvre Quesadillas from Bonnie Stern’s Simply Heart Smart Cooking recipe book.  It was published over 20 years ago now (!) but the recipes are still amongst our favourites.  Even though her website says that it’s out of print, it still seems to be available on Amazon.  She also published a whole book of Friday Night Dinners – check it out on her website.   Black Bean Quesadillas are quick, easy and full of flavour.  We almost always used chèvre but you could substitute whatever cheese you have on hand.  Another option is to use the filling as a salad/side for almost anything (chicken breast, fish, mac and cheese, etc).  Whatever option you choose, it makes a great Friday (or any) night dinner.  Bonnie suggests barbecuing them for extra flavour or making them open faced like a pizza.  They can also be made ahead and reheated, and leftovers are great for lunches.   Black Bean Chèvre Quesadillas adapted from Simply HeartSmart Cooking   Serves 6 – Serving Size: 1 tortilla   Ingredients:   1 cup (250 mL) black beans 1 tomato, chopped and drained 1 sweet red pepper, preferably roasted, peeled and chopped 1 jalapeno pepper, chopped 1 clove garlic, minced ½ cup (125 mL) cilantro 2 Tbsp (30 mL) fresh chives or green onions 2 Tbsp (30 mL) fresh basil 1 ½ cups (375 mL) grated light Monterey Jack or Cheddar cheese ½ cup (125 mL) chèvre (soft goat cheese) or feta cheese 6  10 inch (25 cm) flour tortillas   Directions: 1.  Preheat barbecue or  heat oven to 400oF (200oC). 2.  Combine black beans, tomato, red pepper, jalapeno, garlic, cilantro, chives, basil, Monterey Jack and chèvre. 3.  Place tortillas on counter in a single layer.  Spread filling evenly over one half of each tortilla. 4.  Fold unfilled half over filled side and press together gently. 5.  Place in a single layer on heated grill on the barbecue or on a baking sheet or pizza stone in the oven.  Bake for 7 – 10 minutes until the filling is heated and the cheese has melted.   Nutritional Analysis (per serving): 340 kcal, 11 g fat, 6 g saturated fat, 43 g carbohydrates, 4 g fibre, 18 g protein.        ...

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Roasted Vegetable Penne Bake

Roasted Vegetable Penne Bake

With the bounty of fall vegetables available in gardens and markets at this time of year, we thought we’d serve up a recipe that takes full advantage of the best of fall flavours.  Roasted Vegetable Penne Bake is one of our favourites from the Pure Prairie Eating Plan.  It can be made ahead and served with barbecued chicken for quick weeknight dinner and leftovers, if there are any :), are great for lunches the next day. Roasted Vegetable Penne Bake Serves 6 Ingredients: 2 large zucchinis, cut into 1-inch (2.5 cm) pieces 1 medium sweet red pepper, cut into1-inch (2.5 cm) pieces 1 small onion, cut into 1-inch (2.5 cm) pieces 1/2 lb (225 g) medium fresh mushrooms, halved 2 Tbsp (30 mL) canola oil 1 1/2 tsp (7 mL) Italian seasoning 2 cups (500 mL) uncooked penne pasta 14 oz (398 mL) crushed tomatoes, undrained 2 oz (60 g) shredded provolone cheese 3/4 cup (175 mL) frozen peas, thawed 1/4 cup (60 mL) shredded part-skim mozzarella cheese 3 Tbsp (45 mL) grated Parmesan cheese 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) pepper 1 Tbsp (15 mL) butter or margarine 1 Tbsp (15 mL)grated Parmesan cheese   Directions: 1. In a large bowl, combine the zucchini, red pepper, mushrooms, onion, oil and Italian seasoning; toss to coat. Arrange in a single layer on an ungreased 15-inch (38 x 25 cm) baking pan. Bake, uncovered, at 425°F (220 °C) for 20-25 minutes or until tender. 2. Meanwhile, cook pasta according to package directions; drain. In a large bowl, combine the pasta, roasted vegetables, tomatoes, provolone cheese, peas, mozzarella cheese, . cup (60 mL) Parmesan cheese, and salt and pepper. 3. Transfer to a greased 11 x 7 inch (28 x 43 cm) baking dish. Sprinkle with remaining Parmesan cheese; dot with butter. Cover and bake at 350°F (180°C) for 10 minutes. Uncover; bake for another 10-15 minutes or until bubbly. 4. Cut into six squares and garnish with fresh herbs, if available. About This Recipe: Get your veggies in a delicious way with this vegetable bake! There are also three types of cheeses in this recipe. Need I say more? Per Serving: 317 kcal, 12 g fat, 5 g saturated fat, 33 g carbohydrate, 6 g fibre, 13 g protein Serve with a 3 oz serving of grilled chicken and add: Per Serving: 199 kcal, 13 g fat, 1 g saturated fat, 1 g carbohydrate, 0 g fibre, 20 g...

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Grilled Pork Ribs with Homemade Barbecue Sauce

Grilled Pork Ribs with Homemade Barbecue Sauce

Like making homemade salad dressing, barbecue sauce can be made in minutes and is limited only by your creativity and taste.   This recipe is modified from Ly’s Grilled Fire Ribs in The Chez Piggy Cookbook.  Chez Piggy (www.chezpiggy.com) is a restaurant in Kingston, Ontario where Cathy once stopped for lunch while driving across Canada with her family.  The lunch was so good, she bought the cookbook and the ribs are definitely top of the list for great recipes.  We’ve modified the sauce to reduce the sugar.   Grilled Pork Ribs with Homemade Barbecue Sauce Serves 4.   450 g (1/2 lb) of pork baby back ribs, per person, cut in serving sized pieces 125 ml (1/2 cup) water Juice of half a lemon (about 15 ml (1 Tbsp))   Heat the oven to 325 F.  Add the lemon juice to the water.  Put the ribs on a broiler pan and baste the top with the lemon-water.  Bake about 2 hours, basting with lemon-water every 30 minutes or so.  This will soften and tenderize the ribs.   When the ribs are almost done, you can make the barbecue sauce.   125 ml (1/2 cup) ketchup 30 ml (2 Tbsp) apple cider vinegar or beer 15 ml (1 Tbsp) molasses 15 ml (1 Tbsp) oyster sauce or low-sodium soy sauce 7 ml (1 ½ tsp) Worchestershire sauce 15 ml (1 Tbsp) grated fresh ginger 15 ml (1 Tbsp) minced garlic 1 fresh Thai chili pepper or 7 ml (1 ½ tsp) chili powder or 2 ml (1/2 tsp) red pepper flakes (adjust the heat to taste)   Mix all the ingredients for the barbecue sauce together in a microwave safe container such as a pyrex measuring cup.  Microwave 30 seconds, 3 times, stirring in between.  Makes about 175 ml (3/4 cup).  Can be stored in the fridge for at least two weeks.   Brush the ribs with sauce.  Return to the oven for 20 minutes. Nutritional Analysis (per serving):  Ribs: 242 kcal, 18 g fat, 7 g saturated fat, 0.3 g carbohydrate, 0 g fibre, 18.5 g protein, 87 mg sodium.  Canada Food Guide Servings: 1 Meat and Alternatives.  Sauce: 60 kcal, 0.2 g fat, 0 g saturated fat, 15 g carbohydrates, 1 g fibre, 1 g protein, 498 mg sodium.  Canada Food Guide Servings:  0.5 Vegetables and Fruit. Handy Tip:  When you buy fresh ginger, cut it in different sized chunks, put it in a ziplock bag and freeze it.  When you need it, take a chunk equal to the amount you need and let it sit on the counter for about 5 minutes.  It won’t dry out in storage and will be a snap to grate into your favourite recipe.  Try adding it to a fruit or green smoothie for extra...

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The Best Protein You Can Eat, According to Nutritionists

The Best Protein You Can Eat, According to Nutritionists

“Protein is the key to keeping cravings at bay, building lean muscle and dropping those last few pounds. But according to a new review published in Applied Physiology, Nutrition and Metabolism, it’s not just how much protein you eat that’s important: It’s where you get your protein that also matters.”  This is the opening statement to a recent article in the Huffington Post. The article goes on to explain that protein is made up of an assortment of amino acids, and each source of protein differs in the amino acid mix.  Some amino acids are ‘essential’, in other words, we can only get them from food so it’s important that we get enough of these particular amino acids.  Most plant-based proteins don’t have all the essential amino acids so it’s important to either combine them with other plant-based sources or to get your protein from animal sources, which are the most complete source of essential amino acids.  It also explains that each food ‘packages’ protein along with other important key nutrients such as vitamin B12 and iron. Eat a variety of protein rich foods to take advantage of their full value. The article lists some of the healthiest sources of protein – eggs, cottage cheese, chicken, whole grains, fish, legumes, Greek yogurt, nuts and leafy greens – and describes their particular benefits.  Click here for the complete article, which also has links to the scientific article.  You may also be interested in this post with high protein breakfast ideas.  It has simple, easy, fresh and tasty ideas....

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Quick and Easy Peach Frozen Yogurt

Quick and Easy Peach Frozen Yogurt

Sweet juicy BC peaches are making their way into the stores these days.  They are delicious just as they are, but for an equally healthy and yummy treat, try peach frozen yogurt or frozen yogurt popsicles.  They could be made with any fresh seasonal fruit.  Freezing the fruit first before blending it with yogurt speeds up the process and makes the end product a bit creamier. We tried frozen strawberry popsicles – they were a hit – as well as frozen peach yogurt.  The frozen peach yogurt was a bit soft.  Letting it freeze overnight probably would have made it a bit firmer, but it disappeared before we had a chance to test that out :)!     Frozen Peach Yogurt adapted from http://www.eatingwell.com/recipes/instant_peach_frozen_yogurt.html Makes: 4 servings, 3/4 cup (188 mL) each Active Time: 10 minutes Total Time: 10 minutes INGREDIENTS 4 cups  (1 L) coarsely chopped frozen peaches (about 16 ounces) 3 Tbsp (45 mL) honey 1/2 cup (125 mL) plain Greek yogurt 1 tablespoon (15 mL) lemon juice PREPARATION Place peaches in a blender or food processor; pulse until coarsely chopped. Combine yogurt, honey and lemon juice in a measuring cup; with the machine on, gradually pour the mixture through the feed tube. Process until smooth and creamy, scraping down the sides once or twice. Serve immediately or pour into a container or popsicle trays and freeze overnight. NUTRITION Per serving: 145 calories, 1 g fat, 0.4 g saturated fat, 30 g carbohydrates, 0 g fibre, 3 g protein, 24 mg sodium.  Canada Food Guide Servings 1.7 Vegetables & Fruits, 0.2 Milk & Milk Alternatives.          ...

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