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Recipes

Quinoa à la Med

Makes 6 servings 1 cup Quinoa, rinsed 250 mL 2 cups Bite size broccoli florets, blanched and drained 500 mL 1 cup Diced tomatoes 250 mL 2/3 cup Drained, diced oil marinated artichoke hearts, patted dry 150 mL 2/3 cup Diced, roasted red bell peppers 150 mL ¼ cup Finely […]

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Pepper Crusted Rainbow Trout

Makes 4 servings 4 tbsp Coarsely ground black pepper 60 mL ¼ tsp Coarse sea salt 1 mL 4 Rainbow trout fillet (about 1 lb/ 500g) 4 1 tbsp Canola oil 15 mL 1 cup Dry white wine 250 mL ¼ cup Freshly squeezed lemon juice 60 mL In a […]

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Nutty Tofu and Green Vegetable Stir Fry

Makes 4 servings Preparation Time: 20 minutes | Cooking time: 30 minutes 1 tbsp Vegetable oil 15 mL 8 oz Firm tofu, cubed 250 g 1 Green bell pepper, thinly sliced 1 1 ½ cups Green beans, trimmed 375 mL ½ tsp Salt 2 mL 4 Cloves garlic, minced 4 […]

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Couscous Salad

Makes 8 servings Preparation Time: 30 minutes | standing time: 15 minutes | chilling time: 1 hour  2  Shallots, finely chopped  2  1  English cucumber, diced  1  1  Tomato, diced  1  1  Carrot, grated  1  1  Clove garlic, minced  1  ½  Red or yellow pepper, diced  ½  1 ½ cup […]

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Banana Smoothie

Makes 1 to 2 servings Preparation Time: 1 minute  1  Ripe banana  1  ½ cup  Low- fat plain yogurt  125 mL  ½ cup  water  125 mL  ½ cup  milk  125 mL  3  Ice cubes  3 In a blender, on high speed, blend banana, yogurt, water, milk and ice for 45 […]

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Apple Berry Muesli

Makes 6-8 servings 2 cups Quick cooking rolled oats 500 mL 2 cups Low- fat plain yogurt 500 mL 1 cup milk 250 mL 3 tbsp Granulated sugar or liquid honey 45 mL 2 Large apples, cored 2 ½ Lemon, juiced ½ 1 cup Chopped berries 250 mL In a […]

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3,2,1 Tomato Lentil Salad

Makes 6 servings 3 Green onions 3 2 Tomatoes, coarsely chopped 3 1 can (19 oz) Lentils, drained 540 mL ¼ cup Loosely packed, chopped parsely 60 mL ½ cup Fat free Italian salad dressing 125 mL In a medium bowl, combine green onions, tomatoes, lentils and parsely. Pour dressing […]

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Thai turkey stir fry

Makes 4 servings This recipe is a great introduction to Thai cuisine. It’s not too spicy, so it appeals to all ages, making it a great way for parents to introduce new foods and cultures to their family. Preparation: 15 minutes | Cooking: 25 minutes 1 tbsp vegetable oil 15 […]

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Banana-berry wake-up shake

Makes 2 servings This creamy shake, which can be made the night before, is a great way to use up ripe bananas that have been frozen. When bananas start to get brown, pop them in the freezer and take out as needed. 1 banana 1 1 cup fresh or frozen […]

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Mediterranean roast beef and veggies

Makes 6 servings, with leftovers This colorful, nutrient-rich dinner cooks all at once, for minimal fuss. Serve with cooked couscous, quinoa, rice or pasta. Preheat oven to 275°F (140°C) Rimmed baking sheet, lined with foil, foil greased Heavy ovenproof sauté pan or skillet with rack       vegetable cooking […]

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