Category: Recipes

  • Egg Bites

    Egg Bites

    Egg Bites

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    Total Time 45 minutes
    Ingredients Method Notes

    Ingredients
      

    • 8 large eggs
    • 1 ½ cup shredded cheese such as cheddar or pepper jack
    • 2 cups cottage cheese
    • ½ teaspoon sea salt
    • ¼ teaspoon ground black pepper
    • 2 cups ready to eat ingredients such as cooked proteins, vegetables, and herbs

    Method
     

    1. Preheat oven to 350°F. In a mixing bowl, combine eggs, shredded cheese, cottage cheese, salt and pepper.
    2. Customize egg bites by stirring in approximately 2 cups of pre-cooked and cooled add-ins to the egg mixture.
    3. Grease 12 cupcake wells with nonstick cooking spray or softened butter or use cupcake liners.
    4. Divide egg mixture evenly into 12 pan wells and place in oven.
    5. Bake for 35 minutes or until centers are set. Cool for a few minutes then carefully turn them out onto a cooling rack. Enjoy!

    Notes

    Makes 12 bites
  • Classic Lemonade

    Classic Lemonade

    Classic Lemonade

    Print Recipe Pin Recipe
    Total Time 15 minutes
    Servings: 6
    Ingredients Method

    Ingredients
      

    • 2 ⅔ cups cold water divided
    • ½ cup sugar
    • 1 cup fresh squeezed lemon juice from about 4-6 lemons

    Method
     

    1. Combine sugar and ⅔ cup water in a saucepan. Heat over medium heat, stirring occasionally until sugar has dissolved. Set aside to cool, approximately 10 minutes.
    2. Combine sugar water, lemon juice, and remaining water in a pitcher. Stir well and chill before serving. Enjoy!
  • Kids Lunch Box

    Kids Lunch Box

    Kids Lunch Box

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    Total Time 30 minutes
    Servings: 1
    Ingredients Method

    Ingredients
      

    Sandwiches
    • 1-2 slices sandwich bread
    • 1 slice cheddar cheese
    • 5 pepperoni slices
    Vegetable Sticks
    • 1 small cucumber
    • 1 small red bell pepper
    • 1 medium carrot
    Pinwheels
    • 1 whole wheat flour tortilla 8" round
    • ¼ cup softened cream cheese plain or flavored
    Fruit and Cheese Sticks
    • 1 red apple
    • 2 cheddar cheese slices ¼" thick

    Method
     

    Sandwiches
    1. Using a cookie cutter, cut out two bread shapes for the sandwich using one or two slices of bread depending on the size and shape of the cookie cutter.
    2. Assemble sandwich by layering the pepperoni and cheese between the slices of bread.
    Vegetable Sticks
    1. Slice vegetables into ¼ inch thick slices. Use various shaped cutters to cut out shapes.
    2. Thread veggies onto blunt end toothpicks to create mini veggie skewers. Alternatively, place veggie cut outs into small cups and arrange in bento box.
    Pinwheels
    1. Spread cream cheese onto the tortilla and roll up. Chill in the refrigerator for 30 minutes then slice into ½" thick wheels.
    Fruit and Cheese Sticks
    1. Slice apple into ¼ inch thick slices. Use various shaped cutters to cut out different shapes.
    2. Cut shapes out of the cheese slices.
    3. Thread fruit and cheese onto blunt end toothpicks to create mini fruit and cheese skewers. Alternatively, place cut outs into small cups and arrange in bento box.
  • Vegan Crispy Bars

    Vegan Crispy Bars

    Vegan Crispy Bars

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    Total Time 1 hour 20 minutes
    Servings: 6
    Ingredients Method

    Ingredients
      

    • 1 cup smooth peanut butter unsalted
    • ⅔ cup brown rice syrup
    • ⅓ cup maple syrup
    • 1 ½ teaspoon vanilla extract
    • 5 cups rice cereal
    • 1 ½ cups vegan bittersweet chocolate chips
    • 1 tablespoon neutral oil
    • 3 tablespoons shredded coconut

    Method
     

    1. In a 6-quart pot, melt together peanut butter, syrups, and vanilla on medium low heat. Stir in cereal.
    2. Spread mixture in a parchment-lined 9" by 9" pan and press down flat.
    3. Melt chocolate with oil and spread over bars. Sprinkle with coconut and chill until set, about 1 hour. Enjoy!
  • Summer Zucchini Chips

    Summer Zucchini Chips

    Summer Zucchini Chips

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    Ingredients Method Notes

    Ingredients
      

    • 2 medium zucchinis cut into ¼-inch slices
    • 1 ½ cup gluten free panko breadcrumbs
    • ¾ cup grated parmesan cheese
    • ¼ cup salt-free everything bagel seasoning
    • ½ teaspoon sea salt
    • 2 large eggs whisked

    Method
     

    1. Preheat your air fryer to 400°F. On a baking tray or shallow dish, combine panko breadcrumbs, parmesan cheese, and everything seasoning. In a separate bowl, whisk the eggs.
    2. In batches, coat each zucchini slice with the egg mixture. Transfer to the breadcrumb mixture, pressing to make a nice crust on each side.
    3. Air fry zucchini slices in batches. Place slices directly in fryer basket, leaving room for the air to circulate -do not crowd the basket. Cook for 8 minutes, flipping halfway through. Promptly remove zucchini chips from fryer basket and place on a cooling rack. Sprinkle with salt while hot. Repeat with remaining zucchini slices.
    4. Serve with your favorite dipping sauce. Enjoy!

    Notes

    Can’t find everything bagel seasoning? Substitute with ½ teaspoon onion powder, ½ teaspoon garlic powder, ½ teaspoon poppyseeds, and 2 teaspoons sesame seeds.
  • An elegant afternoon

    An elegant afternoon

    An elegant afternoon

    Celebrate Mom with recipes designed to nourish and delight

    Whether you call her Mom, Mother, Momma, or Mum, an afternoon tea is the perfect way to celebrate that special person in your life. It can not only be a fun and elegant occasion, but it can also offer a wonderfully relaxed celebration.

    With afternoon tea, there’s plenty of opportunity to visit and spend time together and enjoy delicious food; these recipes will help you prepare an afternoon tea to nourish body and soul and to celebrate Mom in style.

    Herby Chickpea Smash Tea Sandwiches

    Finger sandwiches are a classic component of afternoon tea, and these ones bring plenty of herby flavor to the party. Chickpeas are lightly smashed and dressed in fresh, bright flavors of cilantro, mint, tangy yogurt, earthy turmeric, and spicy paprika, before being sandwiched with pumpkin seeds and sunflower sprouts. Don’t be fooled by their small size—these sandwiches pack a hearty boost of fiber and protein and a whopping amount of iron too.
    Print Recipe Pin Recipe
    Servings: 16
    Ingredients Method Notes

    Ingredients
      

    • 1 14-ounce can chickpeas drained and rinsed
    • 1 tablespoon capers
    • ¼ cup green onions
    • ½ cup fresh cilantro
    • ¼ cup fresh mint
    • ¼ cup Greek yogurt
    • 1 teaspoon Dijon mustard
    • 1 tablespoon tahini
    • ¼ teaspoon turmeric
    • ¼ teaspoon spicy smoked paprika
    • ⅛ teaspoon salt optional
    • ¼ cup pumpkin seeds divided
    • 1 cup sunflower sprouts divided
    • 8 slices spelt bread or other hearty ancient grain bread

    Method
     

    1. With potato masher, in medium-sized bowl, mash chickpeas. Finely chop capers and add to bowl along with green onions, cilantro, and mint.
    2. In separate bowl, combine yogurt, Dijon mustard, tahini, turmeric, and paprika to make dressing. Pour over chickpea mixture and stir well. Taste for seasoning and add salt, if required.
    3. To assemble sandwiches, lay out 2 pieces of bread and cover each with a thin layer of chickpea mixture. Sprinkle about 1 Tbsp pumpkin seeds on 1 slice of bread and top with about 1/4 cup sunflower sprouts. Sandwich the 2 pieces of bread together, pressing down lightly. Repeat with remaining bread to make 4 sandwiches. Cut each lengthwise into 1 inch tea sandwiches.
    4. Enjoy!

    Notes

    Each serving contains: 102 calories; 4 g protein; 6 g total fat (1 g sat. fat); 15 g total carbohydrates (2 g sugars, 3 g fiber); 211 mg sodium

    Orange Tarragon Chicken in Belgian Endives

    Orange and tarragon make wonderful friends as they flavor this take on a chicken salad sandwich. Slightly bitter endives offer a great complement to the licorice flavor of tarragon and are robust enough to hold the mixture while adding a satisfying crunch. Each filled leaf contains about 20 g of protein and 40 percent of the recommended daily value of iron.
    Print Recipe Pin Recipe
    Servings: 20
    Ingredients Method Notes

    Ingredients
      

    • 2 boneless, skinless chicken breasts about 6 ounces each
    • 2 strips orange zest made using vegetable peeler
    • 1 teaspoon peppercorns
    • 1 small carrot cut in a few pieces
    • ½ onion skin removed, root intact
    • 2 thyme sprigs
    • 4 tarragon sprigs leaves removed and reserved for use below
    • 1 bay leaf
    • 1 teaspoon mustard
    • 1 tablespoon apple cider vinegar
    • 3 tablespoons orange juice
    • 1 tablespoon extra virgin olive oil
    • 3 tablespoons finely chopped fresh tarragon leaves
    • 1 tablespoon chives
    • 1 tablespoon orange zest
    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • 20 Belgian endive leaves washed and dried (from about 2 or 3 endives)
    • ¼ cup slivered almonds

    Method
     

    1. In shallow saucepan wide enough to accommodate all ingredients in a single layer, place chicken, orange zest, peppercorns, carrot, onion, thyme and tarragon sprigs, and bay leaf. Pour in cold water to cover chicken by about 1 inch. Place pan on stove and heat on high. The moment water begins to simmer, reduce heat, and keep at a gentle simmer for 15 to 20 minutes. Do not allow water to boil. After time has elapsed, turn off heat, and remove chicken to plate and allow to cool thoroughly. Place in container with lid and refrigerate once cool.
    2. In small jar or bowl, combine mustard, vinegar, orange juice, olive oil, tarragon leaves, chives, orange zest, salt, and pepper.
    3. Using 2 forks or stand mixer with paddle attachment on low setting, shred chicken.
    4. Pour dressing over chicken and stir well. Fill endive leaves with small amount of mixture, sprinkle with slivered almonds, and serve.
    5. Enjoy!

    Notes

    Each serving contains: 221 calories; 22 g protein; 9 g total fat (1 g sat. fat); 17 g total carbohydrates (2 g sugars, 6 g fiber); 109 mg sodium

    Mini Lemon Yogurt Cheesecakes

    Despite their small size, these dainty cheesecakes are bursting with bright lemon flavor. Substituting yogurt for often-used sour cream adds to the tangy taste, adds some protein, and helps cut down the fat content a bit, while the pistachios in the crust add a delicious flavor not usually found in a straight graham cracker crust. For best results, chill in the refrigerator for several hours and top with blueberries just before serving.
    Print Recipe Pin Recipe
    Servings: 12
    Ingredients Method Notes

    Ingredients
      

    • 2 tablespoons graham crumbs
    • 2 tablespoons ground pistachios
    • 1 tablespoon coconut palm sugar
    • 1 tablespoon melted butter
    • 3 ½ ounces natural soft cream cheese
    • ¼ cup yogurt
    • 1 tablespoon honey
    • 1 ½ teaspoons lemon juice
    • 1 teaspoon lemon zest plus about 1 teaspoon more for garnish
    • ½ teaspoon vanilla extract
    • ¼ cup fresh blueberries for garnish

    Method
     

    1. Preheat oven to 350°F. Line mini-muffin tin with parchment liners.
    2. In small bowl, combine graham crumbs, ground pistachios, sugar, and butter. Stir well with fork until mixture is evenly moistened. Add heaping 1 tsp to each cup of lined mini-muffin tin and press down with clean finger or back of spoon. Bake in oven for 5 minutes.
    3. Fill electric kettle and set it to boil. Set aside.
    4. In bowl of stand mixer, beat together cream cheese, yogurt, honey, lemon juice, 1 tsp lemon zest, and vanilla until smooth. Scrape down sides of bowl as necessary to ensure mixture is evenly combined. Place muffin tin on larger rimmed baking tray. Transfer mixture from mixer to a jug with spout and pour into individual muffin cups, filling them to just under the rim. Move baking tray to top rack of oven, pulling it out halfway so you can add a bit of boiled water to the baking tray. Bake cheesecakes for 20 minutes until surfaces jiggle slightly. Remove tray carefully from oven, then remove muffin tin from water bath and allow to cool thoroughly. Chill in refrigerator for a minimum of 4 hours.
    5. To serve, carefully remove cheesecakes from their parchment shells and top with fresh blueberries and additional lemon zest.
    6. Enjoy!

    Notes

    Each serving contains: 177 calories; 1 g protein; 11 g total fat (6 g sat. fat); 18 g total carbohydrates (14 g sugars, 1 g fiber); 120 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Spanish Style Fish Stew

    Spanish Style Fish Stew

    Spanish Style Fish Stew

    Print Recipe Pin Recipe
    Total Time 30 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 plant-based chorizo sausages sliced
    • 3 tablespoons olive oil
    • 1 small onion minced
    • 2 garlic cloves minced
    • 3 cups vegetable broth or water
    • 1 14-ounce can crushed tomatoes
    • 2 large yellow potatoes peeled and chopped
    • 1 ½ teaspoon sea salt
    • 1 teaspoon smoked paprika
    • ½ teaspoon whole cumin seeds
    • 1 large red bell pepper chopped
    • 1 pound cod cut into 2" pieces
    • 1 small lemon
    • 2 tablespoons fresh minced dill
    • Crusty bread optional

    Method
     

    1. In a Dutch oven, add oil and heat over medium flame. Add chorizo sausage and cook until browned, about 3 minutes. Remove and set aside.
    2. Add onion to pot and sauté until translucent. Stir in garlic and cook for a few seconds then add broth, tomatoes, potatoes, salt, smoked paprika, and cumin seeds. Bring to a gentle simmer and cook for 10 minutes then add in peppers. Cook until potatoes are barely tender.
    3. Add in chorizo and cod. Simmer on low until cod flakes easily with a fork, approximately 3-5 minutes.
    4. Stir in lemon juice and dill. Serve with crusty bread. Enjoy!
  • Scissor-Cut Tofu Pasta

    Scissor-Cut Tofu Pasta

    Scissor-Cut Tofu Pasta

    Print Recipe Pin Recipe
    Total Time 1 hour
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 14 ounces silken tofu
    • 2 ¾ cup all-purpose flour
    • 1 ½ teaspoon sea salt
    • ⅓-½ cup olive oil
    • 2 cups wild assorted mushrooms trimmed
    • 1 teaspoon crushed red chilis
    • 4 large garlic cloves thinly sliced
    • 1 bunch asparagus trimmed and cut into 1" pieces
    • ½ cup frozen or fresh sweet peas
    • ½ cup shaved aged sheep's cheese optional

    Method
     

    1. Drain liquid from the tofu. In a food processor or blender, process the silken tofu until smooth.
    2. Make the pasta dough: Combine flour, blended tofu, and salt in a medium size bowl. Stir until the mixture forms a dough. Transfer dough to a lightly floured surface and knead for 8-10 minutes, using small amounts of flour to prevent sticking. Cover with a damp towel and rest for 15-20 minutes.
    3. Fill a large pot of water with salt and set over medium-high heat to bring to a boil. 
    4. Meanwhile, heat olive oil over medium-high heat in a large skillet. Add mushrooms and crushed red chiles. Sauté for 3 minutes or until starting to brown. Add garlic and cook until lightly browned. Turn turn off heat. 
    5. Using scissors, cut small pieces of dough, approximately 1-inch by ¼” in size and drop into boiling water. Cook for 3 minutes or until pasta floats then add in peas and asparagus. Cook for an additional minute.
    6. Immediately strain and add pasta to the skillet. Toss pasta to coat and season with salt and pepper to taste. Serve with an aged sheep cheese grated on top. Enjoy!
  • The rainbow test

    The rainbow test

    The rainbow test

    Color your menu!

    Does your meal pass the rainbow test? What’s the rainbow test, you ask? Check out the colors on your plate—when it comes to fruits and veggies, the brighter the colors, the more nutrient dense your meal is. Try out these recipes—and you’ll pass the rainbow test with flying colors!

    Beautiful Rainbow Prawn Salad

    Chock full of healthy ingredients, this salad is a bell ringer that’ll satisfy the fussiest of eaters. Heart-healthy antioxidants with enormous eye appeal and delicious flavor—what more do you need in a dish?
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    Salad
    • 3 cups spring greens washed and spun dry
    • 1 small, raw red beetroot peeled and spiralized
    • 1 small carrot peeled and thinly shaved on the diagonal
    • ½ cup sugar snap peas blanched in lightly salted water
    • 4 large red radishes thinly shaved
    • 2 Belgian endive separated into leaves
    • 1 Persian cucumber cut into matchsticks
    • ½ cup thinly shaved red onion
    • ½ cup pea shoots
    • 1 tablespoon olive oil
    • 8 large prawns tail on, peeled, and deveined
    • 1 teaspoon ground cumin
    • ½ teaspoon smoked paprika
    • ¼ teaspoon salt
    • 2 tablespoons toasted cashews chopped
    • 1 tablespoon black sesame seeds
    Dressing
    • ¼ cup tahini sauce
    • 2 tablespoons lemon juice
    • 1 tablespoon maple syrup
    • 1 small garlic clove smashed and minced
    • Pinch of salt

    Method
     

    1. On large serving platter, scatter spring greens. Top with beet, carrot, snap peas, radishes, endive, cucumber, red onion, and pea shoots. Lightly toss to mix. Set aside.
    2. In skillet, heat oil. In bowl, toss prawns with cumin and smoked paprika. Tumble into skillet and stir-fry over medium-high heat for 1 to 2 minutes, until almost opaque. Transfer to plate and cool. Season with a little salt.
    3. In blender, combine dressing ingredients. Whirl until creamy. Add a splash or two of water, if necessary, to thin dressing as you like.
    4. Place prawns on rainbow salad. Drizzle with dressing and scatter chopped cashews and sesame seeds overtop.

    Notes

    Each main course serving contains: 254 calories; 10 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 24 g total carbohydrates (8 g sugars, 6 g fiber); 281 mg sodium

    Delicious Vegetarian Spaghetti Squash Bake

    This dish is a satisfying “bowl-in-one” supper. It’s low in calories, high in fiber, and a valuable source of vitamin C, manganese, and B6. You can even bake the squash ahead of time for an easy weekday meal.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 medium spaghetti squash each cut in half horizontally
    • 1 tablespoon olive oil divided
    • 1 medium sweet onion finely diced
    • 3 large garlic cloves smashed and minced
    • 1 7-ounce package plain tempeh crumbled
    • 2 large yellow or red bell peppers seeded and finely diced
    • 8 inch long unpeeled zucchini finely diced
    • 1 tablespoon coconut aminos (or soy sauce)
    • 1 teaspoon smoked paprika
    • ¼ teaspoon crushed red pepper flakes
    • Freshly ground black pepper to taste
    • 3 cups lightly packed baby spinach leaves chopped
    • ½ cup ricotta cheese
    • ¾ cup shredded mozzarella divided
    • ¼ cup grated Parmesan

    Method
     

    1. Preheat oven to 400°F. Line baking sheet with parchment paper. Scrape seeds from cut squash and discard. Brush insides of squash halves with 1 tsp oil. Place cut side down on baking sheet. Bake for 35 to 45 minutes, or until cut edges are turning golden. Baking time will depend on size of squash. You want the rind to give a bit when pressed with your finger. Remove and set aside until cool enough to handle.
    2. While squash bakes, in heavy saucepan, heat remaining 2 tsp oil over medium heat. Add onion and saute until soft. Do not brown. Add garlic, crumbled tempeh, and finely diced pepper and zucchini. Continue to saute until tempeh is golden-tinged and vegetables are soft, about 7 minutes. Stir in coconut aminos (or a little less soy sauce, if using) and seasonings. Fold in chopped spinach, cover, and remove from heat.
    3. Scrape inside of baked squash with fork to remove spaghetti-like strands and place strands in clean dish towel, reserving squash boats. Squeeze strands until barely moist and place on cutting board. Coarsely chop. Add to tempeh/spinach mixture along with ricotta and half the mozzarella. Fold together until evenly mixed. Add more seasonings to taste, if you wish.
    4. Place squash boats, cut side up, on baking sheet. Spoon mixture evenly into boats. Sprinkle remaining mozzarella and Parmesan evenly over each.
    5. Increase oven temperature to 425°F. Bake for 20 minutes or until piping hot. Then turn oven to broil, and broil squash until cheese is bubbly and golden, about 30 seconds.

    Notes

    Each serving contains: 366 calories; 24 g protein; 18 g total fat (7 g sat. fat, 0 g trans fat); 32 g total carbohydrates (12 g sugars, 5 g fiber); 440 mg sodium

    Vegan Blueberry Crumble Top Tart

    Eating a rainbow of colorful foods, including dark blue and purple, is essential to good health. Considered the king of antioxidant-rich foods, the rich blueberries in this delectable tart are especially amazing health givers.
    Print Recipe Pin Recipe
    Servings: 10
    Ingredients Method Notes

    Ingredients
      

    • 1 cup oat flour
    • ½ cup almond flour
    • ½ cup coconut flour
    • ¼ cup coconut or raw sugar
    • ⅓ cup coconut oil softened, plus extra for oiling tart pan
    • 2 tablespoons plain coconut or tofu yogurt
    • 2-3 tablespoons ice water
    • 3 cups fresh blueberries
    • 2 tablespoons cornstarch
    • 3 tablespoons sliced natural almonds

    Method
     

    1. Preheat oven to 400°F. With coconut oil, grease 9 inch high-sided tart pan with removable bottom.
    2. In food processor, combine oat, almond, coconut flour, and coconut sugar. Pulse to blend. Add softened coconut oil and yogurt and pulse until crumbly. Add ice water, 1 Tbsp at a time, until mixture begins to stick together. Remove 1/4 of the mixture and place in small bowl. Refrigerate while preparing tart shell. Place remaining 3/4 of dough into oiled tart pan, pressing mixture into bottom and halfway up the sides.
    3. In another bowl, combine blueberries with cornstarch. Toss to evenly coat. Tumble into prepared tart pan. Remove remaining quarter of dough and add sliced almonds. Toss to mix. Sprinkle berries overtop. Place tart pan on baking sheet and bake in lower third of preheated oven for 25 to 30 minutes until crust is golden. Remove to rack to cool. Refrigerate.
    4. To serve, remove tart pan sides from chilled tart and cut tart into wedges. It’s delicious with coconut yogurt infused with lemon zest.

    Notes

    Each serving contains: 235 calories; 5 g protein; 12 g total fat (7 g sat. fat, 0 g trans fat); 29 g total carbohydrates (11 g sugars, 6 g fiber); 4 mg sodium

    By Irene McGuinness

    Article Courtesy of Alive Magazine

  • Cabbage and Apple Sauté

    Cabbage and Apple Sauté

    Cabbage and Apple Sauté

    Print Recipe Pin Recipe
    Total Time 15 minutes
    Servings: 6
    Ingredients Method

    Ingredients
      

    • 3 tablespoons olive oil
    • 1 ½ pounds green cabbage 1" chop
    • 2 teaspoons curry powder
    • 1 teaspoon sea salt
    • 1 large Gala apple sliced
    • 3 tablespoons apple cider vinegar
    • 2 tablespoon agave

    Method
     

    1. Heat oil in a large skillet over medium heat. Add cabbage and sauté for 5-8 minutes.
    2. Add curry powder and salt and continue to cook for another minute.
    3. Add sliced apple, vinegar, and agave and cook to desired tenderness.