Bits & Bites

Frozen Pesto Cubes

Frozen Pesto Cubes

This is a great way to store any extra basil from the garden.  Just wash basil leaves.  Shake off any excess liquid and partially dry in a tea towel/paper towels.  Place in a blender or food processor and add oil.  I like to use some vegetable oil.  Puree and place in plastic lined ice cube trays for easy removal without any grease.  Then freeze in plastic wrap.  When needed just unroll a cube and pop it into any stew, tomato sauce or add parmesan and ground nuts for a great easy Pesto!

Lemon Red Pepper Pork Ciabatta

Lemon  Red Pepper Pork Ciabatta

1 pork chop

1 tsp lemon pepper

1/2 red pepper, cored and cubed

2 mushrooms, sliced

2 sundried tomatoes in oil, julienned
salt & pepper to taste

2 slices provolone cheese
1 tbsp extra virgin olive oil
1 Ciabatta bun

Drizzle oil into a heated medium skillet and place pork chop into pan to saute.  Add all vegetables around pan and add lemon pepper, season to taste.  Brown on both sides cooking for no more than 10 min, continuing to stir vegetables.  Slice Ciabatta bread in half, drizzle lightly with extra oil. Top with vegetables.  Cut bone away from chop and slice into 1/2" pieces on a bias.  Layer over vegetables, top with cheese.  Press in a grill pan or sandwich maker. 

 Dolce de Leche Mascarpone & Chocolate Bun

Dolce de Leche Mascarpone & Chocolate Bun

3 tbsp mascarpone cheese or (cream cheese)

1 tbsp dolce de leche or caramel topping

3 mint leaves

3 strawberries, sliced

2 oz caramel filled chocolate, chopped

2 oz white almond chocolate, chopped
1 Chocolate, walnut bun or any sweet bun

Hallow out a circle with a knife in the top 1/3 of the bun.  Beat cheese to soften, add dolce de leche and fold in chocolate bits and some pieces of strawberries. Spoon into hollowed out part of bread, top with strawberries and mint. Dig in!

Spicy Jalepeno & Chipotle Chicken
Triangle Bun

Spicy Jalepeno & Chipotle Chicken Triangle

1 chicken breast

1 tsp chipotle rub
1tbsp extra virgin olive oil
salt & pepper to taste

1" slice red onion

1/2 red pepper

2 tbsp jalepano yogourt dip

 3 oz jalepano brie (regular bried can be substituted)

1 small handful of arugula
1 Triangle bun

Sprinkle chicken with chipotle powder and place in refrigerator for 30min or overnight to marinate.

In a small heated skillet add the oil.  Season both sides with salt & pepper and saute the chicken for 5 minutes on both sides until caramelized and no pink shows.  Set aside.  In same pan, saute onion and pepper, adding more oil if necessary, until slightly softened for 2-3 minutes.

Cut bread, spread top and bottom with jalepeno dip, top with hot chicken, brie and arugula.  Brush top and bottom lightly with oil and press in sandwich maker or grill pan.

Tzatziki Sauce

Tzatziki Sauce

1 500ml container of greek yogourt (or regular)

1/2 grated English cucumber

1 clove garlic, pressed

pinch of salt & pepper

2 tbsp mint, parsley or both

Greek yogourt is much thicker than regular yogourt and it is more creamier and costly. Regular yogourt has more whey in it.  This is the clear fluid that you see sometimes at the top of the container.  If you are using plain yogourt any fat percentage it should be drained in a coffee filter in the refrigerator for 2hrs. or up to 3 days!.
The Thicker the Better!

Grate cucumber onto a double thickness of paper towel.  Gather edges and squeeze out the excess liquid.  Mix everything in a bowl large enough to hold all ingredients.  Store up to 2 weeks in refrigerator.

This is low in fat, tonnes of flavour and a delicious substitute on sandwiches or in tuna, chicken and egg salads, without the calories!

Salmon Patties

This is a great lunch or even a great appetizer for any meal! It uses a can of salmon and is fast and delicious High in protein and low in cholesterol.

213g can of salmon
1tbsp yogourt or tzatziki sauce
1 egg
1/2cup seasoned bread crumbs
pinch of salt
olive oil for cooking

In a small bowl mix all of the ingredients and form into 3  round patties, 1/2" thickness and flattened on top.  If you are using  them as appetizers divide into 6 smaller patties.

Heat a skillet and drizzle some oil into it. Cook patties 5min on each side until golden brown.
Serving Suggestion: use a large dollop of tzatziki on top
Enjoy with Love!

24 Carrot Gold

This smoothie is Deceptively Delicious, chock full of flavours blended with fruits and vegetables, but no one can see them!! Win Win!!
It is a great detox drink that will give you plenty of  protein, energy and nutrients to get you going

1/2 carrot, scrubbed and chopped
1cup mango, peeled chopped
1 small wedge of lemon, washed, peel on!
4" piece English cucumber, washed, peel on
4 strawberries, washed and hulled
2 asparagus spears, washed and woody end off
1/4cup silken or firm tofu
1 tbsp macca powder
1 tbsp chia seeds
1 cup milk or non-dairy beverage
1 cup water or ice
In a blender whiz all ingredients together and grab a straw!
Serving: 3

Lean Green Fighting Machine

Do you need lose some extra pounds from the Holidays?

This GREEN smoothie is delish and nutritious.  It has lots of fibre, protein, minerals and vitamins to keep you going while reducing the calories and will keep you full until your next meal. This is chock full of fruit and will be your full portion for the day, 1 portion of protein and 1 portion of vegetables!

1 mango, peeled and sliced
3-4 strawberries
2 large kale leaves, washed and chopped
4 tbsp firm tofu
1 cup water or ice
1 cup coconut milk
1 tbsp chia seeds (omega 3)
4 slices fresh pineapple
1tbsp honey or agave nectar
1/2 pear, cored, skin on and chopped

Place all ingredients in a blender, whiz until smooth and frothy. Grab a big straw!

Enjoy with love!

Have 1 for breakfast and another for snack time!

Rise'n Shine Strawberry Surprise Shake

This is a nutritious shake full of flavour, sure to wake you up and get you going. It is packed with fiber and protein. Chia seeds give you Omega 3's which help reduce cholesterol, adds calcium and dietary fibre to your meal.

4 strawberries

1/2c blackberries

1/2c blueberries

1 1/2c almond or soy milk

3tbs vanilla yogurt

2tbsp bran

2tbsp peanut butter

1tbsp chia seeds

In a blender/processor blend all ingredients.

Serving: 2

Enjoy with Love!
From Alyse

Protein Packed Ponzos

These make a fabulous weekend meal.  Easy and delicious packed with protein! Make extra to freeze or pack for lunches. They are so nutritious they can be eaten for breakfast. You can cook these ingredients fresh or utilise your leftovers. 

Remember every time I cook, I make more so that I can use it in another recipe to make meals faster and easier.
Change the filling to suit your families needs.

Preheat oven to 375F

1 whole wheat pizza dough
6 lg eggs, lightly beaten
2 chicken breasts, no skin
1 roasted red pepper, largely chopped*
1 clove garlic, chopped
1 pkg. frozen spinach, thawed
2 cups shredded mozzarella
sea salt & pepper to taste
EVOO (extra virgin olive oil)

In a small skillet, cook seasoned chicken with 1tbsp. olive oil cook until no pink juices flow, approx. 10min.  Remove from skillet and dice into large chunks, set aside to cool to room temp. In the same skillet saute garlic until slightly softened, add spinach, salt & pepper to taste and cook until water evaporates 5-8 min. Set aside.  In the same skillet drizzle some more oil and cook seasoned eggs.  Set aside.

Cut pizza dough into 6-8 pieces. Place on a floured surface.  Roll  1 piece of dough at a time to approx. 6"-8" circle. Place a tablespoon or two of each mixture on one side of pizza dough topping with a mound of cheese.  With a pastry brush wet the edges of one half of the circle where the filling is  and fold over the other half to make a half circle.  Press together with your fingers. Use the tynes of the fork to press edges or turn over one edge after another sealing edges together.  Poke holes gently on top to allow steam to escape.

Sparingly brush tops with EVOO and dust with salt, pepper or sesame seeds. Bake until golden brown approx 20-25min.

*Roasted Pepper*

This is a delicious Mediterranean recipe that brings sooo much flavour to foods.  You have many options of preparation.  In the summer you can blacken the skin on the BBQ.  In winter you can use your broiler or even on top of a GAS burner.

Wash peppers, how many is up to you! Place on BBQ or GAS burner or place on a baking sheet under the broiler and blacken the skin.  Turning with tongs as the skin blackens. This is where it gets it's fabulous grilled taste! When blackened, place on a baking sheet.  DO NOT COVER as many chefs will tell you to do. This wilts the vegetable! When cooled enough to handle, using a knife gently scrape off the black skin.  Cut the pepper to allow the juice to escape and remove core.

Now you have roasted red peppers ready to add to anything or dressed with a simple oil, parsley, salt & pepper dressing on their own.

Enjoy with love!

Zesty Chicken Salad

I buy whole chicken breasts and debone them. This is much more economical and then I use the bones to make a chicken broth. When the chicken is cooked, remove and cool to room temp. Carefully remove the chicken from the bones and you have enough pieces for sandwiches

4 - 6 slices whole grain bread

2cup cooked chicken, cubed

3-5 tbsp  original Greek yogourt

2tbsp salsa

2tsp whole grain mustard

1 green onion minced

3"  piece of celery minced

3" piece of English cucumber minced
In a medium bowl mix all ingredients. Spread a generous amount of chicken on 1 slice top with another. Cut on a diagonal.
This can be made the night before and refrigerated.

Serving suggestion: add some cut vegetable strips to the lunch box for an exciting snack.
Tarragon Goat Cheese Appetizer

What a great bite for spring or summer. Refreshing and savoury all in your mouth.

1 pkg. goat cheese, room temp.
2 tbsp. chopped tarragon
2 tsp. coarse ground pepper
1 pear
1 box of crackers
1 pkg. fresh raspberries

In a small bowl mash cheese, tarragon and ground pepper together. Set aside.  Slice pear thinly down centre and cut into 2 pieces.

Place a spoonful of the cheese mixture on a cracker of your choice. Place a thin slice of pear on top and repeat procedure to build tower. Place a small dollop on top and top with a raspberry.

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