We've Moved!!!

I have moved my blog to my company website so that I can post more... and I don't want to lose you!!!

For yummy Monday to Friday Vegetarian recipes PLUS weekend meat & fish recipes, nutrition tips, articles and videos please visit

www.wholefoodtherapy.ca

.... and head to the blog!

Much love & good eating,

Stephanie

Kale & mushroom pasta with lentils

Ingredients:
Makes 4 servings

2 Tbsp olive oil
1 shallot or small onion, minced
1 red pepper, chopped
2 cups kale, chopped
4 cups mushrooms, chopped
1 tsp EACH parsley, oregano, chili flakes
2 tsp basil Salt & pepper * as desired
2 cloves garlic, minced
1 can pureed tomato (approximately 796 mL)
2 cups uncooked pasta
1 1/2 cups uncooked red lentils

Instructions:

1. Heat olive oil in a deep skillet on medium heat. Add onion, pepper, kale & mushrooms. Sauté 5 minutes until onion is translucent.

2. Add parsley, oregano, chili, basil, a pinch of salt, freshly ground pepper, garlic and tomato. Simmer for 15 minutes.

3. Meanwhile, in a large pot of boiling water add pasta and red lentils. Be careful to time this right as your pasta might take less or more time depending on what kind you use (i.e. wheat, rice, corn, whole wheat, etc.). If you’re pasta needs more time, add it first and then add lentils in the last 10 minutes of cooking time.

4. Drain pasta & lentils when cooked & mix with sauce. Serve immediately.

Homemade Mac & Cheese

Ingredients:
(Makes 4 servings)

1 shallot, minced
1 Tbsp olive oil
2 cups cauliflower
2 cups water
1 can (2 cups) white kidney beans
Ground pepper
Dash of cayenne
1 cup old cheddar cheese, grated
1/4 cup parmesan, grated
4 cups cooked macaroni pasta

Instructions:

1. Heat olive oil in a medium-sized saucepot on medium heat. Add shallots & cook until translucent, 4 to 5 minutes.

2. Add cauliflower, water, beans, freshly ground pepper & a pinch of cayenne. Heat to a simmer and cook for 5 to 7 minutes, until cauliflower is tender. Puree with a hand–blender.

3. Mix both cheeses together and set 1/4 aside. Add 3/4 cheese to pureed sauce. Mix in the macaroni pasta.

4. Pour sauce & pasta into a baking dish and top with the rest of the cheese.

5. Broil in oven for 3 to 5 minutes until top is golden.
Serve warm with veggies or salad.

Lentil Quinoa Salad

Ingredients:

(Makes 4 servings)

1 1/2 cups uncooked quinoa 

2 cups cooked lentils

2 large red peppers, minced

1/2 red onion or 2 shallots, minced

2 Tbsp olive oil

1 Tbsp balsamic vinegar 

1 tsp dried herbs (tarragon, parsley, basil, cilantro)

Pinch of salt

Freshly ground pepper

6 cups argula

1 pint cherry tomatoes

Instructions:

1. Add 1.5 cups quinoa in 2 cups water. Bring to a boil. Cover & simmer 12 to 15 minutes until all water is absorbed. Remove lid, stir and let cool.

2. Mix together olive oil, vinegar, herbs, salt & pepper.

3. Mix oil blend with peppers, lentils and quinoa.

4. Serve on top of arugula & cherry tomatoes.

3 salad tips that will keep you satisfied & energized

Many of my clients and friends love to include salad as one of their "Go-To" lunches. Salad can be so diverse, easy to pack and full of nutrient-dense, calorie light vegetables - a wonderful meal to help you maintain your health. It's important to make this meal complete and include all the foods that will keep you going for the rest of your day. Here are 3 tips when planning your salads:

1. Include a source of protein

• You need to stay full from lunch hour all the way until your afternoon snack or dinner, so include foods that are going to fill you up - like protein. Include 1/4 cup of nuts or seeds OR 1/2 cup of legumes to your bowl of veggies OR include some hummus, low-fat cheese or boiled eggs on the side.

This leafy green salad has pine nuts and cheese to help pack in the protein and is also shown with a side of hummus.

2. Continue on with carbs

• Carbohydrates are the macronutrient that provide us with energy. Without it, you may feel tired, lathargic and/or unmotivated. Make sure to include good quality, high-fibre sources of carbohydrates in your day like oatmeal, barley, whole grain breads and fruit. Add carbs to a salad by mixing in a lovely whole grain, adding fruit like apples or pears, or serving bread on the side.

1/2 cup quinoa adds good quality carbs and bonus... is a complete protein!

3. Variety is key

• Don't get bored of the same old salad. Try different seasonal greens - right now in Ontario we can get greenhouse arugala, spinach and boston lettuce. Add fresh fruit like pears, apples or orange slices. Add protein with chickpeas, lentils, hummus, quinoa or low-fat cheese. Use avocado, nuts and olive oil for healthy fat. Try shredded winter vegetables like carrots, cabbage or beets!

If you need a little inspiration buy a salad cookbook, the pictures and ideas can help you stick to your healthy eating goals while being satisfied, enjoying tasty food & feeling good.

Much love & good eating,

Stephanie

Make it Tonight - Winter Lasagna

It's important to continue using local and seasonal ingredients throughout the winter. Although it can be a challange at times, it is completely possible to have yummy foods you enjoy and tweaking the recipe a little to include some seasonal items. This is my take on a homemade lasagna... Canadian winter style!

Ingredients:

1 butternut squash, thinly sliced
1 Tbsp olive oil

1 lbs cremini mushrooms, sliced

1 container ricotta cheese (look for low-fat, low-salt options)

1/2 ball mozzarella cheese

8 eggs

1 box pasta noodles, cooked & drained or 1 pack fresh noodles

1 medium onion, diced small

2 carrots, diced small

1 Tbsp olive oil
2 cans plum tomatoes, low-sodium
3 cloves garlic, minced
2 tsp parsley
2 tsp basil
1 tsp oregano
Freshly ground pepper & salt to taste

Instructions:

1. Preheat oven to 425°. Place squash in a baking dish and toss in a little olive oil. Cook for 20 minutes.

2. Meanwhile heat a little olive oil in a large pot on medium heat. Add onion & carrots. Cook 5 minutes. Add tomatoes, garlic, parsley, basil, oregano, pepper & a pinch of salt. Bring to a simmer. Cook 25 to 30 minutes while you finish roasting your vegetables.

3. Make hard-boiled eggs: place eggs in a saucepan and cover with water. Bring to a boil. Let eggs boil 10 minutes. Drain and immediately rinse with cold water to cool down. Dice small.

4. Grate your mozzarella cheese & cook pasta if needed.

5. After squash has cooked for  20 minutes. Remove from oven and mix in mushrooms. Return to oven for five to 10 minutes more, until cooked through. Remove from oven and drain any liquid. Turn the oven DOWN to 350°.

6. Layer lasagne in a deep dish baking tray. First a little sauce, then a layer of pasta, then squash & mushrooms & half of the mozzarella cheese. Another layer of pasta, sauce, then spread out the ricotta cheese and top with diced egg. The last layer of pasta, the rest of the sauce & top with the second half of mozzarella cheese.

7. Bake in the oven for 20 to 25 minutes, until cheese is golden and pasta is heated throughout. 

Enjoy!

Much love & good eating,

Stephanie

Saturday morning breakfast hashbrown

I love hashbrowns, but am not the biggest fan of scrambled eggs. So this morning I thought I would mix my eggs with my hashbrown and some other yummy ingredients to make a tasty & satisfying breakfast ... AND I only used one pan! This is a healthy take on your usual restaurant style hashbrown, with 9 grams of protein, extra nutrients from veggies & cooked in a healthy fat you need (olive oil) instead of butter.

Add your favourite veggies as if you are making an omelet - try mushrooms, tomatoes or peppers, switch the cheese out for cheddar or brie. You could even substitute sweet potato for regular potato! Then cook it all together to make it crispy & delicious. What a treat!

Saturday morning breakfast hashbrown

Ingredients:

1 potato (about 1 cup size)
2 green onions, diced small
1 egg & 1 egg white
1 tsp parsley
1 roasted red pepper, diced small
1 Tbsp goat's cheese, crumbled
pinch of salt & pepper

Instructions:

1. Wash potato and then run along a cheese grater, making little shreds of potato. Place in a bowl and microwave for 2 minutes.

2. Remove potato from microwave. Add green onion, eggs, parsley, red pepper, cheese, salt & pepper. Whisk together.

3. In a non-stick pan, heat 1tsp of olive oil on medium-high heat.

4. Add egg & potato mixture. Cook for 3 to 4 minutes until toasty brown. Flip or toss mixture around pan until the mixture is browned & crunchy all over, hashbrown style. Should take about 5 to 10 minutes.

Serve warm.

Spinach tomato sauce

Hello everyone,

This week I have a nice treat for you, hopefully you will try it out and like it. This week's recipe is big in my home country, Egypt. I have seen some modifications to it in North America. Spinach tomato sauce is characterized by its nice thick texture and is as nutritious as it is colorful. When added on grains such as rice or quinoa, you have a nice healthy low-calorie complete meal, and what's more, it will leave your stomach full and your taste buds satisfied. This recipe combines 2 of the most nutritious vegetables out there, spinach is well known for being loaded with vitamin A, K, folate and iron. On the other hand, tomatoes are packed with cancer-fighting lycopenes. This recipe will only take 15-20 minutes to prepare and can be used with grains as a complete meal or served as a side dish/soup with a main course. Use rice or quinoa to complete this meal, I generally prefer quinoa because it has triple the amount of protein than rice! Enjoy.

Ingredients (Makes 3-4 Servings):

• 1.5 - 2 cups tomato paste
• 3-4 fresh tomatoes
• 4-5 handfuls spinach, chopped
• 1 medium onion, diced
• 2-3 garlic cloves, peeled & minced
• handful of cilantro, diced
• 1/2 cup quinoa or rice (optional)
• 2-3 Tbsp olive or canola oil
• Spices desired (optional)

  
Instructions:

1.   In a medium-sized pot add oil & heat on medium

2.   Add the chopped onions and saute for 5 minutes. Add garlic for 1 minute more.

3.   Add the tomato paste to the pot and wait 1-2 minutes before adding the next addition.


4.   Combine the tomatoes, cilantro and desired spices in a food processor and blend until consistent (about 10 seconds)

5.   Add the tomato & spice mixture to the pot and stir until mixed well. Add the spinach and stir until the chopped spinach leaves are immersed in the tomato sauce.

Tip: Add 1/2 cup of water if the mixture is too thick, or add more chopped spinach leaves if the mixture is too thin

7.   Heat until the leaves turn dark green and appear consistent throughout the tomato sauce, the sauce should be boiling lightly. This should take 15-20 minutes.

Optional: add 1/2 cup of uncooked quinoa or rice to the mixture to add more texture to it, the grains will get rid of excess water.

10.   Cook for an additional 10-15 minutes if you added quinoa or 15-20 minutes if you added rice, until desired texture is achieved, it should not be too watery or clumpy. If too clumpy, turn off the heat, add some water and stir.

11.   Serve alone or with quinoa/rice. If you already added quinoa/rice while cooking then decrease your additional grains serving by half.



I hope you enjoy this recipe. Comments or questions are always welcome :)

Merry Christmas & happy holidays :)
Mohamed R.

Make it Tonight - Creamy mushroom soup (dairy-free!)

Seriously, it is cold out there. A perfect day for a creamy soup. Usually cream soups are full of saturated fat and loaded with calories, so you might feel like it's not a good, healthy choice. Check out this recipe, originally from http://www.joythebaker.com/. I love Joy's original idea of cooking a whole whack of mushrooms and using cashew cream to make it creamy. For all of us that avoid dairy for various reasons, allergy, intolerance, IBS, digestive issues, preference, health, etc.... what an awesome way to enjoy a creamy soup! And it's almost vegan! (if you use a worcestershire sauce that is vegan)

Love it so much... and I promise you will too. Except you crazy mushroom haters - you heard me Andrew!Go out and buy a pound of mushrooms, you won't be sorry!

Creamy Mushroom Soup

Makes 2-3 servings

Ingredients

3 Tbsp olive oil
1 large shallot, minced
8 cups mushrooms ( I used 1/2 cremini, 1/2 shitake - awesome)
4 cloves garlic,minced
4 cups water
1 Tbsp light tamari
1 Tbsp worcestershire sauce
2 tsp thyme
1 tsp rosemary
1 tsp parsley
freshly ground pepper

1/2 cup of unsalted cashews
1/2 cup of water

Instructions

1. Warm oil in a large pot on medium heat. Add shallot and cook for 5 minutes. Add mushrooms, garlic & freshly ground pepper. Cook for 5 minutes more.

2. Add water, tamari, worcestershire, thyme, rosemary, and parsley. Cook for 10 to 15 minutes, until mushrooms are tender.

3. Meanwhile, combine 1/2 cup cashews with 1/2 cup water in a small food processor "i.e. magic bullet" and blend until smooth.

4. Once soup is cooked through, using a hand or "emulsifier" blender, puree soup until smooth. (I did this for several minutes to make sure there were no little bits. Add cashew cream and season if needed. Serve warm with some sautéed mushrooms on top and a few slices of fresh bread.

ENJOY!

(Stu did!)

Much love & good eating,

Stephanie

Local Eats: Winter CSA in KW - Waterloo Region

I just wanted to let all my local followers know there is a wonderful winter CSA being offered in the Waterloo Region. Stu & I participated last year and it was a wonderful way to continue to cook and eat local dishes throughout the winter... which can be a real challange - especially with organics! I find often the grocery store may have seasonal items like squash, beets, carrots and other root vegetables but they are still travelling distances to the shelves. And often organics are being shipped from California or across the ocean.

Click on the PDF below to learn about this great CSA, where you get to select what you want every 2 weeks, instead of just a big pick-up of weird things you don't know what to do with! Theresa also has yummy canned foods and frozen items too. As well as specialty items on occasion... like fresh citrus from Florida.




Here are some yummy items I got from Garden Party last year (parsnips, onions, apples, yams...)

 

http://www.gardenparty.ca/files/www/winter_share_2012.pdf