Author: Anne Marie

Almond Crusted Chicken Strips

Serves: 5

Source: Heart Healthy Recipes

Ingredients:

  • 1 egg white
  • 1 tablespoon of water
  • 1/4 cup whole wheat flour
  • 1/2 cup Panko crumbs
  • 1/3 cup almond meal
  • 1 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon cayenne (optional)
  • 1/4 teaspoon pepper
  • 10 chicken breast tenderloins (1 pound)

Instructions:

  1. Preheat oven to 450°F. Line a baking sheet with foil and coat with cooking spray.
  2. Combine egg white and water in a shallow dish. Place flour in a second shallow dish. Combine panko, almond meal, paprika, garlic powder, salt, pepper and cayenne in a third shallow dish. One piece at a time, dip chicken in the flour, then in the egg, then in the crumb mixture to coat. Arrange on the prepared baking sheet.
  3. Bake the chicken, flipping the pieces halfway through, until golden brown and registers 165°F on an instant-read thermometer, 18 to 20 minutes .

Best Lentil Soup

Serves 6

Source: Cookie and Kate

Ingredients:

  • 1/4 cup extra virgin olive oil
  • 1 medium yellow or white onion, chopped
  • 2 carrots, peeled and chopped
  • 4 garlic cloves, pressed or minced
  • 2 teaspoons ground cumin
  • 1 teaspoon curry powder
  • 1/2 teaspoon dried thyme
  • large can (28 ounces) diced tomatoes, lightly drained
  • 1 cup brown or green lentils, picked over and rinsed
  • 4 cups vegetable broth
  • 2 cups water
  • 1 teaspoon salt, more to taste
  • Pinch of red pepper flakes
  • Freshly ground black pepper, to taste
  • 1 cup chopped fresh collard greens or kale, tough ribs remove

Instructions:

  1. Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup.
  2. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
  3. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.
  4. Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.
  5. Transfer 2 cups of the soup to a blender. Securely fasten the lid, protect your hand from steam with a tea towel placed over the lid, and purée the soup until smooth. Pour the puréed soup back into the pot. (Or, use an immersion blender to blend a portion of the soup.)
  6. Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. For spicier soup, add another pinch or two of red pepper flakes.
  7. Serve while hot. Leftovers will keep well for about 4 days in the refrigerator, or

Sweet Potato Muffins

Serves: 12

Source: Ricardo

Ingredients:

  • 1 pound of sweet potatoes (about 1 large sweet potato
  • 1 cup (140 g) whole wheat flour
  • ½ cup (120 g) lightly packed brown sugar
  • ½ cup (50 g) rolled oats
  • ½ cup (30 g) wheat bran
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 pinch cinnamon
  • 1 pinch nutmeg
  • 1 pinch salt
  • 2 eggs
  • ¾ cup (180 ml) milk
  • 1/3 cup (75 ml) canola oil
  • 3 tbsp (45 ml) molasses
  • 3 tbsp (30 g) raisins
  • 2 tbsp chopped dried figs (about 2 dried figs)
  • Toppings (optional)
  • 2 tbsp rolled oats
  • 2 tbsp pumpkin seeds
  • 3 dried figs, each cut into 4 slices

Instructions:

  1. With the rack in the middle position, preheat the oven to 350°F (180°C). Line 12 muffin cups with paper or silicone liners.
  2. Pierce the sweet potato with a fork. Place on a plate and cook in the microwave oven for 6 minutes, turning halfway through cooking, or until tender. Let rest for 5 minutes. Cut the potato in half and scoop the flesh into a bowl. Coarsely crush with a fork to obtain about ¾ cup (180 ml) of mashed sweet potato purée. Set aside.
  3. In another bowl, combine the flour, brown sugar, oats, bran, baking powder, baking soda, cinnamon, nutmeg and salt. Set aside.
  4. To the sweet potato purée, add the eggs, milk, oil and molasses. Beat with an electric mixer. On low speed, or with a wooden spoon, stir in the dry ingredients until just moistened. Add the raisins and dried figs. Spoon the mixture into the muffin cups.ToppingsSprinkle with the oats, pumpkin seeds and a fig slice, if desired.
  5. Bake for 25 to 30 minutes or until a toothpick inserted into the centre of a muffin comes out clean. Unmould and let cool on a wire rack.

Smoky Chickpea Red Lentil Soup

Serves: 6 servings

Source: Once Upon a Chef

Ingredients:

  • 2 tablespoons olive oil
  • 1 medium yellow onion, finely chopped
  • 4 garlic cloves, minced
  • 1 large carrot, diced
  • Heaping 1/4 teaspoon smoked paprika
  • 3/4 teaspoon cumin
  • 4 cups low-sodium vegetable or chicken broth
  • 1 (14.5-ounce) can diced tomatoes
  • 1/3 cup red lentils
  • 1/2 teaspoon dried thyme
  • 2 bay leaves
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 (14.5-ounce) can chickpeas, drained and rinsed
  • 1 cup cooked vegetables, such as frozen peas or chopped green beanS

Instructions:

  1. In a large pot, heat the olive oil over medium heat. Add the onions and cook, stirring occasionally, until soft, about 5 minutes. Add the garlic, carrots, smoked paprika and cumin; cook, stirring frequently so the garlic doesn’t brown, about 2 minutes more.
  2. Add the broth, diced tomatoes, red lentils, thyme, bay leaves, salt, pepper and bring to a boil. Cover the pot and reduce the heat to a simmer; cook for ten minutes. Add the chickpeas, cover the pot and cook 10 minutes more. Fish out the bay leaves, then transfer 2 cups of the soup to a blender and purée until smooth. Add the puréed soup back to the pot and stir. Taste and adjust seasoning if necessary (I usually add a good bit more salt); if you want the soup to be thicker, purée a bit more soup.
  3. Add the cooked vegetables, frozen peas or chopped greens and simmer until the soup is hot and the vegetables are warmed through. Ladle the soup into bowls and serve.
  4. Freezer-Friendly Instructions: The soup can be frozen for up to 3 months. Defrost the soup in the refrigerator for 12 hours and then reheat it on the stovetop over medium heat until hot. through.

Ultimate Granola

Serves: 12 servings

Source: Sliced Ginger

Ingredients:

  • 3 Cups Gluten Free Rolled Oats
  • 1 1/2 Cup Unsweetened Flaked Coconut
  • 1/2 Cup Raw Almonds, roughly chopped
  • 1/2 Cup Raw Walnuts, broken in halves
  • 1/3 Cup Raw Pumpkin Seeds
  • 2 Tbsp Chia Seeds, ground
  • 1/3 Cup Raisins
  • 1 Tsp Vanilla Extract
  • 1 Tsp Cinnamon
  • 2 Tbsp Coconut Oil
  • 1/2 Cup Almond Butter
  • 1/4 Cup Maple Syrup
  • Fresh fruit, optional for garnish

Instructions:

  1. Preheat the oven to 300°C and line a baking tray with parchment paper.
  2. In a small pot heat the almond butter, coconut oil, maple syrup and vanilla extract on low until soft and well combined (about 5 minutes).
  3. In the meantime, in a large bowl mix the oats, coconut flakes, almonds, walnuts, pumpkin seeds, chia seeds and cinnamon. Pour the melted mixture into the dry ingredients and stir until coated.
  4. Spread the mixture on the baking tray in an even layer and bake for 20-25 minutes, stirring halfway. Keep an eye on it so it doesn’t burn (oven temperatures vary). It should become slightly crisp and have a golden colour when done. Remove from the oven and let cool.
  5. Once cooled add the raisins (or other dried fruit of choice) and mix. To serve, top with fresh fruit, almond milk or yogurt. It will keep up to two weeks in an airtight jar. Enjoy.

Almond Butter Energy Bites

Serves: 20 Balls

Source: Yum and Yummer

Ingredients:

  • 2/3 cup quick cooking oats
  • 1/3 cup unsweetened shredded coconut
  • 1/3 cup mini chocolate chips
  • 2 tablespoons ground flax seed
  • 1 cup natural almond butter
  • 1/4 cup of maple syrup or liquid honey
  • 1 teaspoon vanilla

Instructions:

  1. In a small bowl, combine oats, coconut, chocolate chips and ground flax seed.
  2. In a medium bowl, combine almond butter, maple syrup and vanilla.
  3. Add almond butter mixture to oat mixture and stir until well blended. It will look like raw cookie dough.
  4. Using about 1 tablespoon of dough for each ball, roll into balls and store in an airtight container in the fridge.

Roasted Sweet Potato and Farro Salad

Serves: 2 – 4

Source: Cookie and Kate

Ingredients:

  • 3/4 cup of farro
  • 1 large or 2 small sweet potatoes, sliced into 1 inch cubes
  • 2 teaspoons of ground sumac
  • 3 cups of chopped kale, ribs removed and chopped into bite size pieces
  • 1 small red onion, halved and thinly sliced
  • 2 tablespoons rice vinegar or white wine vinegar
  • 2 tablespoons of sugar or maple syrup
  • 1 medium lemon, juiced
  • 1 handful of fresh mint leaves
  • 3 tablespoons of toasted pumpkin seeds
  • 1/3 cup of crumbled feta

Instructions:

  1. Preheat oven to 400 degrees F.
  2. To cook farro, bring a large pot of water to a boil over high heat. Add farro, the reduce heat and let simmer for 20 minutes until farro is still chewy. Drain excess water and set aside.
  3. To pickle onions, combine sugar, vinegar and half a cup of water with onions in a small saucepan. Cook over medium heat for 4 to 8 minutes. Remove from heat and set aside.
  4. Line a large rimmed baking sheet with parchment. Place cubed sweet potatoes on lined baking sheet, drizzle with oil and toss with sumac. Roast for about 35 to 40 minutes until they are caramel iced and fork tender.
  5. Add chopped kale to cooked farro and drizzle with oil and stir to combine.
  6. Drain excess liquid from onions and add to farro mixture. Add roasted sweet potatoes and squeeze entire lemon into farro, kale and sweet potatoes. Stir to combine and season with salt and pepper.
  7. Divide into individual bowls and top with mint leaves, toasted pumpkin seeds and crumbled feta.

Roasted Asparagus

Serves: 6

Source: Yum and Yummer

Ingredients:

  • 1 1/2 pounds fresh asparagus
  • 2 tablespoons hoisin sauce
  • 1 tablespoon lemon juice
  • 2 teaspoons of olive oil
  • 1 teaspoon sesame seed oil
  • 1 to 2 tablespoons sesame seeds
  • freshly ground pepper to taste

Instructions:

  1. Preheat oven to 425 degrees F. Trim rough woody ends from asparagus. Spread asparagus on a large non-stick rimmed baking sheet.
  2. In a small bowl, mix together hoisin sauce, lemon juice, olive oil and sesame seed oil. Pour mixture over asparagus. Using your hands rub the glaze all over asparagus, then sprinkle with sesame seeds.
  3. Roast for 10 to 12 minutes. Exact cooking time will depend on the size of the asparagus. Be careful not to over cook. Serve immediately.

Date & Apricot Balls

Serves: 20 Balls

Source: Clean Eating, Healthy to Go, 2017

Ingredients:

  • 1/3 cup dried apricots
  • 2 cups of pitted dates
  • 1 cup of rolled oats
  • 3 tablespoons almond butter
  • 1/4 unsweetened shredded coconut

Instructions:

  1. Place apricots in a heat proof bowl and cover with boiling water. Let stand for 5 minutes. Drain and finely chop.
  2. In a food processor, process dates and apricots for 2 to 3 minutes, stopping to scrape down the bowl if necessary. Add oats and almond butter and pulse 4 to 5 times. Form into 1 inch balls (about 1 1/4 teaspoon per ball). Place coconut in a small bowl and roll balls in coconut.
  3. Store in an air tight container at room temperature for 3 days. Refrigerate or freeze for longer term storage.

Carrot Walnut Bread

Serves: 1 loaf

Source: Leslie Beck, Heart Healthy Food for Life

Ingredients:

  • 1 cup whole wheat flour
  • 1 /4 cup all purpose flour
  • 1/2 cup rolled oats
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1 egg
  • 2 tablespoons canola oil
  • 1/3 cup brown sugar
  • 1/2 cup milk
  • 1 cup shredded carrots
  • 1/4 cup chopped walnuts
  • 1/2 teaspoon lemon zest (optional)

Instructions:

  1. Preheat oven to 375. Grease a 9 by 5 inch loaf pan or line with parchment.
  2. Combine the flours, baking soda, baking powder, salt and spices in a large bowl.
  3. Combine egg, canola oil, brown sugar, milk, carrots, walnuts and lemon zest.
  4. Add wet ingredients to dry ingredients and mix just enough to combine.
  5. Bake for 30 to 35 minutes.