Monday, 30 July 2012

Warm Lentil Salad with
Roasted Red Peppers

Warm Lentil Salad with Roasted Red Pepper

This is a great lunch or side that you can use any day of the week.  It can be stored up to 3 days  and eaten cold, room temp or warmed through.  It's full of fiber to keep you full and satisfied. What a great picnic or work lunch this would make!

1 cup brown lentils
1 red pepper
1 tbsp tarragon
sea salt & pepper to taste
2 garlic cloves, minced
1/2 lime squeezed & zested

Fill  a medium saucepot 3/4 full, bring water to a boil.  Pour in lentils and cook until al dente 20-30min. Drain and set aside.

Meanwhile on broil or over a gas flame or on BBQ, char the pepper on all sides to blacken skin.

Using a serrated knife, scrape off the burnt skin.  Core and seed pepper.  It naturally will tear along the firbers into strips. Chop if you prefer.

Heat 1-2 tbsp EVOO in a skillet and sauteed garlic
for a few seconds, until fragrant.

Add lentils and saute for 5 min, stirring occasionally. 

Add peppers, season to taste.  Remove from heat  add herb, zest and juice.

Enjoy with love.

Saturday, 28 July 2012

Raspberry Peanut Butter
French Toast
Raspberry Peanut Butter French Toast

I woke up with a voracious appetite but, I still want something healthy! So this is what a came up with.  You might say it's a twisted version of Elvis's favourite food item!!

1 cup milk or non dairy beverage
1 egg
1 tsp cinnamon
1 tsp vanilla
4 slices whole wheat sandwich bread
natural peanut butter
2 tbsp chia seeds, separated (flax can be used)
1 pkg. fresh raspberries (any berry can be used)
extra virgin olive oil (butter can be used) for skillet

In a large bowl beat milk, egg, cinnamon and vanilla with a fork.  Set aside

Place a skillet on the stove and preheat on medium.

Spread some peanut butter on all the slices of bread, sprinkle with 1 tbsp chia seeds.  Top with washed raspberries, and top with slice of bread pressing together gently.

Dip sandwich into egg mixture, using a fork carefully turn sandwich over to coat both sides. 

Place sandwich into greased skillet and cook to golden brown on both sides.

Repeat for other sandwich.
Sprinkle with icing sugar if desired and enjoy with your choice of syrup. 

I used agave syrup which is made from a plant and does not increase your blood sugar level and is better for your glycemic index level.

Tuesday, 24 July 2012

Fennel Gratin

Fennel Gratin

2 fennel bulbs, cored & quartered in wedges

1/2c grated pecorino romano/parmesan

1/2c seasoned bread crumbs

1/ tsp rosemary

1/2tsp black pepper

1/4cup mayonaise


balsamic vinegar

black sesame seeds

2lbs mixed greens for salad

Preheat oven to 375

With a brush spread mayonaise evenly on all sides of fennel pieces. In a pie plate stir together crumbs, cheese, rosemary, pepper and seeds.

Place each wedge into the crumbs and coat using a fork to lift and coat wedges. Place on a lightly greased baking sheet. Sparingly drizzle some evoo over top and bake for 1/2hr.

Toss salad with oil and vinegar and place 2 wedges ontop of salad.

This could be an entree or side vegetable dish.

Tuesday, 17 July 2012

Chipotle Rosemary Filet Mignon w Mushroom Cognac Sauce

Chipotle Rosemary Filet Mignon w Mushroom Cognac Sauce

8-9 slices bacon

1  beef tenderloin 3.5 lb

1tsp each chipotle, rosemary, garlic pwdr, pepper flakes

sea salt

Cut silver skin away from tenderloin and cut into 3"pieces. You should get 8-9 pieces depending on thickness.
Sprinkle seasonings and herbs around all sides, top and bottom of Mignon.
Wrap bacon around outside edges, plumping into a round. Secure with toothpicks.
*This can be done 24hrs in advance*

Allow to sit at room temp 1hr  before cooking on BBQ or grill pan.

Preheat BBQ to high.  When BBQ is heated place meat down on grills and cook for 5min turning 1/4 turn and cook 5 more min.  Watch for flare ups as bacon grease can ignite.  Turn over and repeat on this side to your preference of doneness.  This method should not over cook  as the meat is quite thick. Remove from grill and place in a dish tented with foil to rest 5min.


1lb button mushroom sliced

1/2 tsp chipotle & rosemary

1/4 cup cognac

salt & pepper

2tbsp parsley, chopped fine

2 garlic cloves pressed

1/4 small onion chopped

sea salt & pepper

1tbsp olive oil

1lg dollop of original flavoured  yogourt

Preheat a skillet on med. high heat.  Add 1tbsp olive oil and chopped onions and pressed garlic.  Add salt  and continue cooking to soften onions.  Add mushrooms, seasonings and herbs cook for 5-8min until mushrooms release juices and it starts to tighten.  At this point add the cognac, (not straight from the bottle as it can flare up). Turn the heat to high to "cook off" the alcohol.  Reduce by 1/3 of the liquid in the pan.  Turn off the heat and remove the pan from the burner. Stir in the yogurt.

*This gives you body, and creaminess without the calories.*

Friday, 13 July 2012

BBQ Beer Ribs
Warm Sweet Potato Salad

BBQ Beer Ribs with Warm Sweet Potato Salad

Sometimes low and slow is a great way to have fun without the fuss.  This main cooks while you can enjoy yourself either preparing for your family and friends without rushing

1/2 lager beer
2 tbsp chipotle rub
2 tsp garlic powder
1 tbsp oregano
1cup BBQ sauce

1 side of ribs, breast bone removed
(if it is attached follow the horizontal bend in the ribs and cut it off.  This can be used for stew, or tomato sauce.  See post)

1 sweet potato peeled, cubed
1 large yellow onion, in jacket
1 ear of corn, in husk

1 tsp maple syrup
juice of  1 lime
1 tbsp chopped chives
1 tbsp chopped tarragon

salt & pepper to taste

Place ribs in a large non reactive roasting pan. Pour beer over ribs.  Sprinkle all of the spices, herbs, BBQ sauce and season to taste both sides.

Bake covered for 1 1/2hrs in a preheated 350F oven.

After ribs have been cooking for 1/2 hr, drizzle, the sweet potato lightly with EVOO.  Season to taste then place in oven to roast. Place the onion in oven on the rack.

Prepare salad dressing, season to taste, set aside.

Remove ribs from oven and BBQ to crisp on a heated BBQ on med high, check for seasoning, brush the marinating liquid to baste every 10min.  This should take 30-60min more to cook depending on your desire of crispness.

Place corn in it's husk on BBQ and blacken turning to distribute heat 5-10min.  The corn steams in its own moisture and the silk/husk peels off easily.

Remove husk from corn when cool enough to handle and discard.  Cut corn off cob by placing in a bowl flat end down and using a sharp knife against cob, slice off kernels downwards.

Check doneness of sweet potato & onion.  If a sharp knife pierces through easily it is cooked.
Peel onion and slice crosswise.

In a large mixing bowl combine potato, corn, onion, season to taste. Pour over dressing.  Toss to coat.

Serve warm salad with ribs.

This can be marinated up to 2 days in advance, refrigerated

Enjoy with love!

Saturday, 7 July 2012

Pepper Pesto Stack

Pepper Pesto Stack
1 cup short grain brown rice ( or white)
2  cup chicken or vegetable stock
1 cup each cooked mung beans and brown lentils
2 cloves garlic, minced
1 " ginger, peeled minced
1 1/2 diced red pepper, cored and seeded
1 jalapeño, cored and seeded, minced
1 ripe red tomato, diced
2 green onions chopped fine, white & green part separated
1/3 cup toasted almonds peel on
3-4 basil leaves or (Thai basil), finely sliced
salt & pepper to taste
Bring broth to a boil add rice.  Cook for approx 20min until there is still some chew, season to taste. Drain and set aside.
Meanwhile in a medium skillet heat 2 tbsp oil and add 1 garlic clove and 1/2 of white ends of green onion, sauté until softened and fragrant approx. 1 min.  Add peppers and cook for 5 min until they begin to soften add tomato and continue cooking another 3-5min until all vegetables are softened, season to taste.  Place in processor with toasted almonds start machine.  Pour 2 tbsp EVOO through feeding tube and continue pureeing, mixture will thicken and have some texture.
Rinse & dry the same skillet. Add 2 tbsp EVOO and add the remaining garlic and white ends of onion,  jalapeño and ginger .   Add rice (should be approx 2 cups)  to skillet along with mung beans and lentils, season to taste. Saute for 3-5min to heat through and blend ingredients.  Then gently stir in green onions and basil. 
Serving: spread pepper pesto onto plate and top with grain & legumes. Garnish with herbs.

Thursday, 5 July 2012

Fresh Herb & Zucchini Omelet with Avocado

Fresh Herb & Zucchini Omelet with Avocado

2 large eggs
1tbsp chopped fresh basil
1tbsp chopped fresh tarragon
pinch of salt & pepper
3" quartered and chopped zucchini
1/2 avocado sliced
1tbsp EVOO
1tbsp chopped onion
1tbsp water or milk
tomato and extra herbs for garnish

Heat a non stick skillet on med high (#6).  Pour in EVOO and swirl around pan to distribute. Add onion, zucchini, seasonings and cook to a golden colour, stirring frequently for 2min approx. 

In a small bowl, using a fork beat eggs lightly with 1tbsp of water or milk, season to taste.

Pour egg mixture over vegetables.  Swirl pan to distribute mixture coating all vegetables. Turn heat down to med low (#4)

Using the same fork gently push mixture away from sides of pan allowing uncooked liquid to fill the space.  If any bubbles appear use fork to break and allow liquid to fill space.

(This cooks the bottom without disturbing the mixture in order to achieve a solid bottom)

When there is no more liquid on top shake pan over heat to loosen the whole omelet in preparation to flip. Flip mixture with spatula or pushing pan away from you then towards you quickly. Turn off heat and allow bottom to continue cooking while you prepare the avocado.

(The Italian flip: place a same size flat plate on pan. Holding the plate firmly with one hand and other hand on pan handle, flip the omelet onto plate.  Then slide the omelet uncooked side down back into pan to cook)

Place cut slices of avocado on the edge of omelet and using a spatula flip the other side to cover.

Enjoy with love!

Monday, 2 July 2012

Lasagna Rotolo
Lasagna Rotolo

1 c broccoli stem, outside fiber removed and stem diced, par boiled
1 270g Philadelphia Cooking Creme Savoury Garlic
1 cup chopped flat leaf parsley
1/4 tsp nutmeg
1/3 c parmesan
3 cup prepared homemade tomato sauce
14 instant lasagna sheets
Soften the lasagna sheets for easy rolling in a large pot of salted boiling water for 5 min.
Drain and place in a large bowl with ice water
In a med size bowl mix all ingredients together except tomato sauce.
Pour 1 cup of sauce onto bottom of cassarole dish large enough to hold everything. Set aside
Place 1 pasta sheet on a flat plate and spread approx 3 tbsp of filling on  the length of the sheet.
Roll edge facing you away from you and place seam side down on casserole dish.  Continue until mixture and pasta are finished. Pour 2 cup sauce over pasta. Cover with foil and bake in a 350F oven until knife can pierce through easily. Let sit out to rest and absorb any excess liquid for approx.15min.