After-school Snack Platters

The best thing to occupy and motivate those hungry energy filled students is a GREAT snack.


Instructions:

Assemble all ingredients on a platter and serve.  Store covered in the fridge if preparing in advance

Ingredients:

Sliced Turkey Kolbassa
Sliced Light Cheddar Cheese
Crackers
Sliced Pear
Sliced Orange
Sliced Apple
Sliced Banana

Pictured Below
.

Other Ideas ......

Ingredients:

Sliced and rolled up Smoked Maple Turkey Breast
Sliced Light Cheddar Cheese
Crackers
Sliced Orange
Sliced Apple

Ingredients:

Sliced Celery
Baby Carrots
  Broccoli Segments
Sliced Banana

Sliced Orange
Sliced Apple
Ranch Dip

Fall Chocolate Chip Cookies

The addition of cookie cutters turns these delicious chewy chocolate chip cookies into a fun seasonal treat!

Ingredients:

1\2 cup (125 ml) softened butter
1\4 cup (63 ml) white sugar
3\4 cup (187 ml) brown sugar
1 egg
2 tsp (10 ml) vanilla extract
1 tsp (5 ml) baking powder
1\4 tsp (2.5 ml) salt
1.5 cups (375 ml) all-purpose flour
1\2 cup (125 ml) chocolate chips

Instructions:

Cream butter and sugars to a soft paste

Add the egg and whisk until combined

Dissolve the baking powder in the vanilla extract and add to the batter

Add the salt and stir in the flour to form a thick dough

Stir in the chocolate chips and refrigerate for at least 15 minutes to firm up

Preheat oven to 325 degrees and roll out the dough to an inch thick on a lightly floured counter top

Stamp out cookies with cookie cutters and bake for 8 - 12 minutes or until golden around the edges

Recipe yields 2 dozen small cookies

Easy Apple Cinnamon Muffins

Another perfect addition to any lunch-box! Just wrap individual muffins in plastic wrap and freeze! Muffins will thaw before noon!

Ingredients:

3 cups all-purpose muffin mix
1 egg
1 snack size container apple sauce
1 banana mashed
1\2 tsp (2.5 ml) cinnamon
1 cup milk
1 tbsp (15 ml) vegetable oil


Instructions:

Preheat your oven to 375 degrees

In a large bowl combine egg, apple sauce and banana,

Mix until combined and the add the cinnamon and oil

Add the mix alternating with the milk to form a thick lump-free batter

Spoon a 1\4 cup of batter into muffin cups and bake for 15-20 minutes or until golden brown

Recipe yields 18 muffins

Pictured below

Easy Banana Brownies

Less than 5 minute prep-time! Perfect for lunchboxes!

Ingredients:

1 package brownie mix
1 ripe banana
1 egg
1\4 cup milk
1 tbsp (15 ml) vegetable oil


Instructions:

Preheat your oven to 350 degrees

In a large bowl mash banana with egg and milk

Add the oil and whisk until combined

Gently stir in the brownie mix until it forms a smooth batter (around 2 minutes)

Scoop a 1\4 cup batter into muffin cups

Bake for 15 - 20 minutes

Recipe yields 1 dozen muffins

Easy Apple Cinnamon Muffins

Ingredients:

1 apple shredded
1 (111 gram) package apple sauce
1 tbsp (15 ml) cinnamon
2 eggs
1 cup (250 ml) milk
2 tbsp (30 ml) maple syrup
2 cups (500 ml) all-purpose muffin mix
1/4 cup (65 ml) bran muffin mix
1/4 cup (65 ml) quick cook oats

Instructions:

Preheat your oven to 375 degrees

In a large bowl grate apple to the core

Combine with apple sauce, cinnamon and eggs

Mix until smooth add the milk alternating with the muffin mixes until smooth

Add the oats and the maple syrup and mix well

Spoon into prepared muffin pan and bake for 20 minutes or until golden brown

Recipe yields a dozen large muffins

Chocolate Banana Bran Muffins

Healthy never tasted so good!

Ingredients:

1 cup (250 ml) bran muffin min
1 cup (250 ml) pancake mix
2 eggs
1 cup (250 ml) milk
1 mashed over ripe banana
1\2 cup (125 ml) cocoa powder
2 tbsp (30 ml) maple syrup
1 tbsp (15 ml) vegetable oil

Instructions:

Preheat your oven to 375 degrees

In a large bowl combine mashed banana and egg, mix well

Add the bran mix and mix to combine

Add the pancake mix alternating with the milk to form a thick batter

Add the cocoa powder, syrup and oil and mix until completely combined

Spoon into a prepared pan (muffin cups or lightly greased)

Bake for 20 - 25 minutes or until a cake tester can be inserted cleanly

Recipe yields a dozen muffins

Pictured below

Nova Scotian Boiled Dinner

This easy east coast supper with fill you up and keep you full!

Ingredients:

1 pound corned beef sliced into thick steaks
1\2 a head of cabbage, cut into wedges
1 cup (250 ml) baby carrots
8 small yellow potatoes
1 large sweet potato, peeled and sliced into 2 inch rounds

Instructions:

Combine beef, potatoes, carrots and sweet potato in a large stock pot and cover with water

Bring to a boil and cook until vegetables are fork tender

Add the cabbage and continue to cook for a few minutes

Remove the corned beef and slice into bite sized pieces

Arrange meat and vegetables on a platter

Pictured below with red eye gravy and biscuits

Sweet Potato Sheppard's Pie

This EASY and delicious recipe is a healthy twist on a traditional favorite!

Ingredients:

2 pounds (4 large) sweet potatoes, peeled and cut into uniform pieces
1\4 cup (67 ml) milk
2 tbsp (30 ml) butter

1 pound (0.5 kg) ground turkey, beef or chicken
1 small onion, diced
2 cloves garlic, minced
1\2 cup frozen peas and carrots
1 tsp (5 ml) black pepper
1 tbsp (15 ml) beef seasoning (oxtail or steak)
1 package brown gravy mix
1 and 1\2 cups (375 ml) water

1\2 cup mozzarella cheese

Instructions:

Cover the potatoes with water in a large pot and salt it heavily

Place the pot on the stove over high heat and bring to a boil

Once boiling reduce heat to simmer for around ten minutes to allow the potatoes to cook until fork tender

Brown the meat in a large non-stick pan over medium-high heat

Once no longer pink add the onions and garlic and scrape the bottom of the pan to remove any bits of meat that may have been stuck to the bottom of the pan

Add the frozen vegetables and black pepper

Stir to break apart the vegetables and season with beef seasoning

Add the gravy mix and stir to coat the meat

Add the water and bring to a boil

Reduce heat to medium and simmer until water is completely absorbed

Pour the meat into the bottom of an 9" x 9" baking dish and set aside

Drain the potatoes and mash with butter and milk

Scoop the potatoes onto the meat and smooth to a flat layer

Sprinkle with cheese and bake for 20 minutes in a 350 degree oven (or until cheese is bubbling and melted)

Pictured below

5 Minute Break-wich

Ingredients:

1 tbsp (15 ml) olive oil
1/2 a small onion, (1/4 cup) diced
1/2 green pepper, (1/4 cup diced

4 eggs
2 tbsp (30 ml) milk
pinch salt
pinch pepper

4 slices maple roast turkey breast
2 large slices beefsteak tomato

4 slices rye bread
1 tbsp (15 ml) butter
1 tsp Louisiana hot sauce (optional)

Instructions:

Preheat a non-stick pan over medium high heat

Once hot add the oil, onion and green pepper

Fry until the edges begin to brown (approximately 2 minutes)

Put the toast in the toaster

In a small bowl mix eggs, milk, salt and pepper

Once vegetables have browned add the eggs and stir fry until completely cooked

Remove the pan from the heat and place the turkey slices on top off the eggs to warm up

Lightly butter the toast and then spoon a large scoop of the egg mixture on top

Cover with the turkey and slices of tomato and finally another piece of buttered toast

Makes two large sandwiches

Pictured below

Summer Picnic Menu

Menu:

Raspberry Jello Cups
Raspberry Lemonade
Oatmeal Chocolate Candy Cookies
Tuna pasta salad
Pear & Orange Slices
Red Grapes

Raspberry Jello Cups
Ingredients:

2 packages raspberry flavoured gelatin
2 cups (500 ml) boiling water
2 cups (500 ml) ice cubes
1\2 cup raspberries

Instructions:

Combine gelatin with boiling water and whisk to dissolve

Once completely dissolved add the ice cubes and whisk until melted

Arrange the raspberries in the bottom of your gelatin cups

Pour the mixture evenly into the cups and refrigerate to set

Yields 8 servings


Raspberry Lemonade
Ingredients:

1 cup (250 ml) fine white sugar
1 cup (250 ml) water
1 tbsp (15 ml) lemon zest
1\2 cup raspberries

An additional 4 cups (1 litre) water
1\2 tsp (2.5 ml) salt
1 cup (250 ml) freshly squeezed lemon juice

Instructions:

In a large saucepan combine sugar, water and lemon zest

Bring to a boil to dissolve the sugar

Remove from heat and add the raspberries

Pour into a large pitcher and add the rest of the water, salt and the lemon juice

Mix well and pour into empty water bottles with a few fresh raspberries

Serves 3-4 generously

Oatmeal Chocolate Candy Cookies

Ingredients:

1 cup brown sugar
1/4 cup white sugar
1/2 cup butter, softened
1 egg
1/4 cup milk
1 tbsp vanilla
1/2 tsp baking powder
1/2 tsp baking soda
1 tsp salt
1 1/3 cup flour
1 cup oats
1/2 cup chocolate candies (such as m & m's)

Instructions:

Preheat oven to 325 degrees

Cream butter and sugars to a smooth paste

Stir in vanilla, egg and milk

Add powder, soda and salt, beat one minute

Add flour and stir to form thick batter

Add oats and chocolate candies, stir until well distributed

Spoon onto cookie sheet a few inches apart

Bake 8 - 10 minutes

Remove to a rack to cool

Recipe yields 2 dozens cookies


Tuna Pasta Salad

Ingredients:

4 cups cooked penne pasta

2 cans of water packed chunk tuna
2 stalks celery, diced
2 green onions, diced
1 red pepper, diced
1 tbsp (15 ml) chopped parsley

Dressing:

1\2 cup (125 ml) lemon juice
1\2 cup (125 ml) olive oil
2 tbsp (30 ml) apple cider vinegar
1\2 tsp (2.5 ml) pepper
1\2 tsp (2.5 ml) salt

Instructions:

Drain tuna and place in a large bowl

Add the celery, onion, pepper and parsley, toss gently

combine dressing ingredients in a small bowl and mix well

Add the pasta to the bowl and pour over the dressing

Toss to combine and refrigerate until ready to eat

Add the celery, onion

Fruit

Slice pears and oranges and toss gently in your Tupperware

Wash grapes and pack them as well

Roast Salmon and Vegetable Salad

Ingredients:

2, 6 ounce skinless salmon fillets
2 sweet potatoes, peeled and diced
1 red pepper, diced
20 baby carrots
1 onion, peeled and diced
1 tsp (5 ml) ground cumin
1 tsp (5 ml) curry powder
1\2 tsp (2.5 ml) garlic powder
1\2 tsp (2.5 ml) pepper
1\2 tsp (2.5 ml) salt
2 tbsp (30 ml) olive oil

2 cups (500 ml) torn romaine lettuce

Dressing:

4 tbsp (60 ml) olive oil
1 tbsp (15 ml) apple cider vinegar
2 tbsp (30 ml) lemon juice
1 tbsp (15 ml) honey
1 clove garlic minced
Pinch salt
Pinch pepper

Instructions:

Preheat oven to 400 degrees

Combine vegetables in a large bowl and add spices and 2 tablespoons of olive oil

Toss the vegetables to coat and arrange in a roasting pan

Add the salmon fillets to the bowl and season heavily with salt and pepper and the remaining spices in the bowl

Place the fillets in the center of the pan of bake for 20 minutes

Mix the dressing in a bowl and toss with the lettuce

When ready arrange the lettuce in a flat layer on a plate and place a salmon fillet in the center

Arrange the vegetables around the salmon and drizzle with the remaining dressing

Serves two, generously

Pictured below

Camping Menu - Day 3

Final Day. 

Breakfast

Cereal Baggies with shelf stable milk
Fruit

Instructions:

Before departing measure out cereal into individual portions.

Pack shelf stable milk and fruits like apples and bananas

Lunch

Beef tortellini
Tomato sauce

Instructions:

Bring a large pot of water to boil

Cook pasta as per package directions

Drain pasta and add sauce to the pot

Serve with whatever is leftover

Pictured below

Camping Menu - Day 2

Breakfast

Sausages
Pancakes
Scrambled eggs

Instructions:

Before departing measure two cups of pancake mix and put into a resealable bag

Build a large fire or get out your camping stove

Crack two eggs and two cups of milk into bag when ready and mix well

Cook in a fire-proof pan over the fire or on your camping stove


Lunch
Hot dogs
Leftover pasta salad

Instructions:

Build a large fire and skewer hot dogs on large sticks

Cook over fire until completely brown

Serve with pasta salad

Dinner

Marinaded Steak
Corn on the cob
Baked potatoes

Instructions:

Before departing marinaded your steak in a resealable plastic bag

Wrap the corn and potatoes in aluminum foil

When ready, build large fire with concrete blocks and cover with an oven rack

 

Dessert

Campfire smores

Instructions:

Sandwich a marshmallow and piece of chocolate between two graham crackers and wrap in aluminum foil

Place directly into fire pit for a few seconds to toast

Camping Menu - Day 1

 **This is the first portion of a three-day camping menu.**

Day 1

Arrival Fire-Toasted Sandwiches:

You will be very busy setting up camp and un-packing. This easy campfire sandwich can be a life saver when hungry kids are jumping around.

Ingredients:

6 slices American cheese
12 sliced maple smoked turkey breast
3 large sub buns

3 tbsp (45 ml) margarine or softened butter

6, 8 inch squares of aluminium foil

Instructions:

Slice the buns in half and lay two slices of cheese and four slices of turkey breast on each bun

Butter the outside of the buns and cut in half

Wrap each half in a square of foil and store in your cooler until ready to use

Toast each sandwich for 30 seconds on a hot fire and serve

Arrival Supper:

BBQ Ribs
Foil-packed veggies
Summer Turkey Pasta Salad


BBQ Ribs:

Ingredients:

Two large racks of ribs cut into four bone portions
1\2 cup barbecue sauce
2 tbsp (30 ml) grill seasoning

Instructions:

Combine all the ingredients in a large Ziploc bag and put in your cooler

When ready wrap each rack in aluminium foil and set into the fire pit

Flip packs every five minutes for forty-five minutes

Serve with additional BBQ sauce

Foil-packed veggies

Ingredients:

16 mini yellow gold potatoes
20 green beans
1 zucchini squash, quartered
1 green onion, diced
1\2 tsp (2.5 ml) salt
1\2 tsp (2.5 ml) pepper
4 tbsp (60 ml) olive oil

4, 8 inch squares of aluminum foil

Instructions:

Lay each square of foil out on your table

Distribute the vegetables evenly on each square of foil

Season the vegetables with salt and pepper

Drizzle a tablespoon of oil on each bundle and fold up to seal

When ready roast packages in the fire for 5 minutes on each side

Summer Turkey Pasta Salad

Ingredients:

400 grams of penne, cooked al dente
1 pint grape tomatoes
1\2 cup (125 ml) shredded carrots
1\2 cup (125 ml) sugar snap peas
1\4 cup (68 ml) Cesar salad dressing
1 clove garlic, crushed
1 tsp (5 ml) freshly cracked pepper
2, 1 inch slices of smoked turkey breast, diced into 1 inch cubes

Instructions:

Combine all the ingredients in a large bowl or Tupperware and store in your cooler until ready to serve

This meal plan is designed for a family of four. Increase portions for larger family.

Pictured below

French Toast Sticks

Ingredients:

4 large eggs
1 cup (250 ml) milk
1 tsp (5 ml) cinnamon
1 tsp (5 ml) vanilla extract

10 slices of whole wheat bread

Instructions:

In a large shallow bowl, crack the eggs and mix well

Add the milk, cinnamon and vanilla and stir until completely incorporated

Preheat a large skillet over medium-high heat and add a little cooking oil to coat the bottom

Cut the bread into thirds and dip into the batter so that its completely coated

Fry until golden brown on both sides (around two minutes)

Serve with maple syrup for dipping

Pictured below

Summer Steak Salad

Ingredients:

1, 8 ounce strip loin steak
1 tbsp (15 ml) steak spice
1 tsp (5 ml) olive oil

1 zucchini squash, halved lengthwise
1 small eggplant cut into 1 inch slices and halved
1 potato, peeled and cut into bite sized pieces
1 small tomato, sliced

Dressing:

1 tbsp (15 ml) honey
1 tbsp (15 ml) olive oil
2 tbsp (15 ml) white vinegar
1 clove garlic, minced
1\2 tsp (2.5 ml) pepper

Instructions:

In a small bowl coat steak with spice and oil

Allow to marinade at room temperature for 30 minutes

Put the potato in a small pot and cover with water, bring to a boil

Reduce heat to simmer and cook until fork tender

Toss the sliced eggplant and zucchini with a tablespoon of olive oil and season with salt and pepper, set side

Preheat your grill to medium-high heat and allow to heat to 400 degrees

Once hot grill the steak for three or four minutes per side

Remove from the grill and set aside and cover until ready to serve

Grill the eggplant and zucchini slices for 2 minutes on each side and then set them aside as well

Combine dressing ingredients in a mason jar and shake well

Slice the steak and vegetables into bite sized pieces

Arrange some tomato slice on a plate and then a few pieces of potato

Top with some eggplant and zucchini and then fan out half the steak

Pour some dressing over the works and serve

This recipe yields two large portions


Pictured below

Oven BBQ Salmon and Shrimp

Ingredients:

4 (300 gram) salmon fillets
1\2 pound (500 grams), jumbo shrimp
4 tbsp (60 ml) BBQ sauce (I used cranberry)
Salt and Pepper for Seasoning

4 russet potatoes

Instructions:

Preheat oven to 400 degrees

Prick the potatoes with a fork and wrap them each individually with aluminium foil

Place the potatoes in the oven and bake for 45 minutes

Around 20 minutes later place a large roasting pan in the oven with the potatoes

In a large bowl toss salmon with 2 tablespoons of BBQ sauce and season heavily with salt and pepper

Remove the pan from the oven when very hot and coat the bottom with cooking oil

Place the salmon fillets in the middle of the pan and return it to the oven

Place the shrimp in the bowl and pour over the rest of the BBQ sauce

Season the shrimp with salt and pepper and toss to coat

Set aside until the salmon has baked for 10 minutes

Scatter the shrimp in the pan around the salmon and once again, return it to the oven

Bake until the shrimp are pink and have curled up (around 5 minutes)

Remove the pan from the oven along with the potatoes and serve immediately

Recipe yields four servings



Pictured below with coleslaw and corn on the cob

Shrimp Penne Rose ** Light

Ingredients:

200 grams (3 cups) penne rigate pasta
8 cups (2 liters) water
1 tbsp (15 ml) salt

1\2 pound (500 grams) 56\65 Shrimp
2 tbsp (30 ml) olive oil
1 tbsp (15 ml) butter
10 baby carrots, diced
1\2 an onion, diced
1\2 red pepper, diced
1 clove garlic, minced
2 tbsp (30 ml) flour
1\2 tsp (2.5 ml) pepper
1\2 tsp (2.5 ml) salt
1\2 tsp (2.5 ml) curry powder
1\2 tsp (2.5 ml) garlic powder
1 medium sized tomato, diced
4 tbsp (60 ml) tomato paste
1\2 cup (125 ml) half & half (5%) cream
1 cup (250 ml) pasta water


Instructions:

Bring a large pot of water to boil over high heat

Salt water heavily and cook pasta as per package directions

Heat a large skillet over medium-high heat

Melt the butter in the olive oil and begin to cook the carrots, onion, red pepper and garlic

Cook for a few minutes until the vegetables begin to soften

Sprinkle the flour over the vegetables and stir to coat them

Add the tomato and tomato paste to the pan and stir to distribute

Pour in the cream and stir to incorporate

Take a heat proof cup and remove a cup of water from the pasta pot

Whisk in the pasta water and allow the sauce to come to a boil, reduce the heat to simmer and allow to thicken

Chop the shrimp into bite-sized pieces and add to the sauce

When ready, drain the pasta and pour into the sauce

Toss pasta in the sauce to coat and serve immediately

Pictured below garnished with freshly cracked black pepper and Parmesan cheese

Oven Fried Cod with Coleslaw

Ingredients:

4, 4 ounce cod fillets
2 eggs, lightly beaten
2 tbsp (30 ml) milk
1\2 cup (125 ml) finely ground breadcrumbs
1\4 cup (62 ml) finely ground cornmeal
1\2 tsp (2.5 ml) salt
1\2 tsp (2.5 ml) pepper
1\2 tsp (2.5 ml) fish seasoning
1\2 tsp (2.5 ml) ground thyme
1 tsp (5 ml) lemon zest

Instructions:

Preheat your oven to 425 degrees

Pat the fish dry and arrange on a platter

Pour the flour into a large shallow bowl and shake it to flatten

In a separate 2nd, large shallow bowl combine eggs and milk, stir to incorporate

In another separate large shallow bowl, combine remaining ingredients and mix well

Take the fish and coat each piece with the flour

Then take each piece of fish and coat it in the egg mixture

Finally, carefully coat each piece of fish in the seasoned breadcrumb mixture

Set aside on a rack to set for around 5 minutes

Lightly grease a cookie sheet with oil and arrange the fish on the pan

Bake for 5 minutes on each side

Coleslaw

Ingredients:

4 cups (1 L)) shredded cabbage
2 carrots, grated
1 onion, sliced thin
1 clove garlic, minced

Dressing:

4 tbsp (60 ml) apple cider vinegar
4 tbsp (60 ml) olive oil
1 tbsp (15 ml) lemon juice
2 tbsp (30 ml) honey
1\2 tsp (2.5 ml) salt
1\2 tsp (2.5 ml) pepper

Instructions:

Combine dressing ingredients in a mason jar and shake well

Arrange vegetables in a large bowl and pour over dressing

Toss gently and refrigerate until ready to serve



Pictured below with mashed potatoes and seasonal vegetables

Curry Chicken Patties

These delicious patties are great for parties, lunch bags and picnics! Try out this delicious twist on a Caribbean classic.

Ingredients:

Pastry

Ingredients:

2 cups (500 ml) all-purpose flour
1\2 tsp (2.5 ml) salt
1 tbsp (15 ml) curry powder
1\4 cup (1\2 stick) butter
1\4 cup (4 tbsp) margarine
1\3 cup (85 ml) ice water

Instructions:

Sift flour, salt and curry in a large mixing bowl

Cut in the butter and flour to fold small crumbs

Slowly mix in ice water to form a stiff dough

Knead dough into a large ball and place it on your lightly floured counter

Roll out the dough to 1\4 cm (1\16 of an inch) thick and cut into 4 inch circles

Place the circle on a cookie sheet lined with wax paper and set aside to cool in the refrigerator

Allow dough to rest on your counter in a room temperature environment for at least 10 minutes before filling

Recipe yields 8 large or 16 mini patties

Filling:

Ingredients:

1 large (1\2 pound) boneless skinless chicken breast
1 tbsp (15 ml) vegetable oil
1 large onion, diced
2 cloves of garlic, minced
1\2 scotch bonnet pepper, minced seeds removed
1\2 a tomato, diced
1 large russet potato, peeled and diced
4 tbsp (60 ml) curry powder
1 tsp (5 ml) pepper
1\2 tsp (2.5 ml) salt
1.5 cups (375 ml) water
1 tbsp (15 ml) butter

Instructions:

Pulse the chicken breast in your food processor into small pieces or cut into small pieces

Heat a non-stick frying pan over medium-high heat

Fry the chicken in the oil until no longer pink (approximately 5 minutes)

Add the onion and scrape the bottom of the pan

Add the scotch bonnet and garlic and cook for one minute

Add the potato and spices and stir until everything turns yellow

Cover with water and bring to a boil

Reduce heat to medium and continue to cook until all of the water has evaporated into a thick sauce

Add the butter and allow to cool before filling the patties

Assembly

Preheat your oven to 400 degrees

Put about four tablespoons of filling into each round of dough (or 2 for mini-patties)

Coat one seem of the dough with water and pinch the edges closed

Prick the dough with the back of your fork to seal closed

Brush with egg wash (1 egg with 1 tbsp (15 ml) of water mined) and bake until golden brown (10 - 15 minutes)

Pictured below

German BBQ Menu

Try this healthy and delicious BBQ menu out tonight!
  
Featuring:

Grilled Bratwurst
Warm Cabbage Slaw
German Potato Salad


Grilled Bratwurst

Ingredients:

6 Large Sausage Rolls
6 Bratwurst Sausages (they also have turkey and vegetarian varieties)


1 small piece of onion
2 cups water

Instructions:

Heat a large shallow sauce pan over medium heat

Add the sausages, water and onion and bring to a simmer covered

Remove the lid and turn over the sausages, cook for an additional 30 seconds

Remove the sausages from the water and set aside

Heat your grill to medium high heat

Grill the sausages until brown on all sides

Serve with your favorite condiments



Warm Cabbage Slaw

Ingredients:

1 tbsp (15 ml) vegetable oil
3 cups (750 ml) grated cabbage
3 carrots, peeled and grated
1 onion, peeled and sliced thin
1 clove garlic, minced
1\2 tsp (2.5 ml) salt
1\2 tsp (2.5 ml) pepper
1 tsp (5 ml) Dijon mustard
2 tbsp (30 ml) apple cider vinegar
1 tbsp (15 ml) white sugar

Instructions:

Heat a large non-stick skillet over medium heat

Add the oil, cabbage, carrot and onion to the pan once hot and stir-fry for a few minutes

Once the vegetables begin to soften add the garlic and season with the salt and pepper

Toss gently and turn the heat off

In a small bowl combine sugar, mustard and vinegar

Pour the mixture over the vegetables and toss to coat

Refrigerate until ready to serve

German Potato Salad

Ingredients:

10 large russet potatoes
5 slices bacon, or poultry bacon
1 small onion, peeled and diced
4 stalks celery, diced
1 clove of garlic, minced
1 tbsp (15 ml) flour
1\2 cup (125 ml) apple cider vinegar
1\2 cup (125 ml) water
1\2 cup (125 ml) white sugar
1 tsp (5 ml) salt
1 tsp (5 ml) pepper
1\2 cup (125 ml) sour cream
2 green onions, sliced

Instructions:

Peel the potatoes and chop into 1 inch cubes

Boil the potatoes until fork tender in heavily salted water

Meanwhile, sliced the bacon into 1\2 inch slices and brown in a non-stick skillet over high heat

Once brown remove the bacon from the pan and set aside

Add the onion and celery to the left-over fat and cook until translucent

Sprinkle the flour over the vegetables and stir to coat

Add the sugar, water and vinegar and bring to a boil

Once thickened season with salt and pepper and turn off the heat

Drain the potatoes and pour into a large bowl

Pour the sauce over the potatoes along with the sour cream

Toss the potatoes as gently as possible and sprinkle over the green onions

Traditionally served warm or room temperature

All recipes are pictured below

Spicy Scramble with Fried Plantain ** Vegetarian

Ingredients:

1 large ripe plantain
2 tbsp (30 ml) vegetable oil

4 eggs
2 tbsp (30 ml) milk
Pinch salt
Pinch pepper
1 tsp (5 ml) Louisiana style hot sauce

1\2 an onion, sliced thin
1\2 medium sized red pepper, julienned
1\2 scotch bonnet pepper, minced seeds removed
1 clove garlic minced

Instructions:

Heat a pan over medium-high heat with the vegetable oil

Peel the plantain and then slice in half length wise and then into half inch slices

Fry the plantain until brown on both sides

Once brown remove from the pan and set aside to drain on a paper towel

Crack the eggs into a bowl, add the milk and season with salt, pepper and hot sauce

Add the onion and peppers to the pan and allow to caramelize (brown) for around 5 minutes

Add the garlic and stir gently

Mix the eggs with a fork until well combined and then add to the pan

Scramble the eggs gently until set

Remove from pan and serve immediately

Pictured below with whole wheat toast and fresh fruit

Garlic Shrimp with Brown Rice and Black Eyed Peas

Ingredients:

1 tbsp (15 ml) olive oil
1 cup (250 ml) brown rice
1\2 cup (125 ml) black eyed peas
1\2 a small onion, diced
1 clove garlic minced
1 tsp (5 ml) salt
1\2 tsp (2.5 ml) pepper
1 tsp (5 ml) ground cumin
1\2 tsp (2.5 ml) curry powder
3 cups water

10 whole jumbo shrimp
1\2 tsp (2.5 ml) salt
4 tbsp (60 ml) butter
1 tbsp (15 ml) chopped fresh parsley
1 tbsp (15 ml) chopped basil
1\2 tsp (2.5 ml) freshly cracked black pepper

Instructions:

Brown Rice with Black Eyed Peas

Heat a large saucepan over medium-high heat

Add the olive oil and heat until steaming hot

Add the onion, garlic, salt, pepper, cumin and curry powder

Once fragrant add the peas and around half a cup of water

Bring to a boil and simmer for 5 minutes

Add the rice and remaining water and bring to a boil covered

Reduce heat to simmer and continue to cook until all of the water has absorbed (30 - 45 minutes)

Shrimp

Preheat your oven to 450 degrees

Split the backs of the shrimp with a pairing knife and remove the vein

Press down on the shrimp to flatten, repeat with all of the shrimp

Place the shrimp in a large bowl and toss with remaining ingredients

Arrange the shrimp cut side up in a baking dish and bake for 10 minutes

Pictured below with pan-seared salmon and corn on the cob

Light Tuna Salad Sandwiches

Ingredients:

6 slices of whole wheat bread

2 (6 ounce) cans of chunk tuna packed in water
2 green onions, diced
2 stalks of celery, diced
2 tbsp (30 ml) chopped parsley
4 tbsp (60 ml) fresh lemon juice (about one lemon)
4 tbsp (60 ml) olive oil
1 tsp (5 ml) freshly cracked black pepper
1 tsp (5 ml) dried oregano
1 tsp (5 ml) Dijon mustard

1 large ripe tomato, sliced
3 leaves of romaine lettuce

Instructions:

Drain tuna well and place it in a large bowl

Add remaining ingredients and toss gently just to combine

Tear each lettuce leaf in half and arrange to cover a slice of bread

Then top with a few slices of salt and pepper and some of the tuna

Top with an additional slice of bread

If you like mayonnaise you can add some to the tuna mix before plating or spread some on the bread

Pictured below

Light Western Scramble

Ingredients:

1 egg and 3 egg whites
2 tbsp (30 ml) milk
Pinch salt
Pinch pepper

1 tsp (5 ml) olive oil
2 thin slices black forest ham or turkey
1\2 green pepper, diced
1\2 green onion, sliced
1 clove garlic, minced
1\2 tsp (2.5 ml) pepper

1\4 cup (60 ml) grated cheddar cheese

Instructions:

In a small bowl beat eggs and milk, season with salt and pepper

Heat a large non-stick skillet over medium high heat and add the olive oil

Once the pan is hot add the green pepper and ham

Allow to cook until brown (around 5 minutes)

Add the onion and garlic to the pan and scrape the bottom to remove any small bits that may be stuck to the pan

season with pepper and push the ham and vegetables over to the sides on the pan to create a well in the middle

Pour the eggs into the well and allow to cook until bubbling

Scramble the eggs in the center of the pan and slowly incorporate the ham and vegetables

Remove the eggs from the pan and top with cheddar cheese

Pictured below with fried plantain

Veggie Scramble

Ingredients:

4 eggs (or 1 egg and 3 egg whites)
2 tbsp (30 ml) milk
Pinch salt
Pinch pepper

1 tbsp (15 ml) olive oil
10 button mushrooms, sliced
1\2 green pepper, sliced
1\2 zucchini squash
1\2 small onion, diced (or around a quarter cup)
1 clove garlic, minced
1\2 ripe tomato, diced
1\2 tsp (2.5 ml) pepper
1 tbsp (15 ml) salted butter

1\4 cup (60 ml) grated cheddar cheese

Instructions:

In a small bowl beat eggs and milk, season with salt and pepper

Heat a large non-stick skillet over medium high heat and add the olive oil

Once the pan is hot add the mushrooms, green pepper and zucchini

Allow to cook until brown on both sides (around 5 minutes)

Add the onion and garlic to the pan and scrape the bottom to remove any bits of vegetables that may be stuck to the pan

Add the tomato and season with pepper

Add the butter and stir to coat

Push the vegetables over to the sides on the pan to create a well in the middle

Pour the eggs into the well and allow to cook until bubbling

Scramble the eggs in the center of the pan and slowly incorporate the vegetables

Remove the eggs from the pan and top with cheddar cheese

Pictured below with sliced strawberries

Triple Strawberry & Banana Muffins

One of my favorite muffins!
Ingredients:

1 ripe banana, mashed
1\4 cup (60 ml) melted butter
1 cup (250 ml) sugar
2 large eggs
1 tsp (5 ml) vanilla extract
1\2 cup (125 ml) apple sauce
1 cup (250 ml) milk
1 tsp (5 ml) baking soda
1 tsp (5 ml) baking powder
1 tsp (5 ml) salt
2 cups (500 ml) all purpose flour

6 large strawberries
1 tbsp (15 ml) strawberry jam
1 tbsp (15 ml) sugar

6 large strawberries
1\4 cup (60 ml) sugar
1\4 cup (60 ml) water
1 cup (250 ml) icing sugar

Instructions:

Preheat oven to 375 degrees and place rack in center position

In a large bowl combine banana, butter and sugar, beat until light and fluffy

Add the eggs one at a time mixing well to ensure completely broken down

Add the vanilla, milk and applesauce and mix well to complete the wet ingredients

In a separate bowl combine soda, powder, salt and flour with a fork toss to combine

Fold the wet ingredients into the flour mixture being careful not to over mix

Chop the strawberries into small pieces and mix with jam and sugar

Line your muffin tip with muffin cups and spoon a large dollop of batter into each cup filling them half way

Put a tablespoon of the berries on top of each scoop of batter and then cover the berries with more batter

Bake for 20 minutes or until golden brown

Chop the other six berries into small pieces and put them into a small sauce pan over high heat

Add the sugar and water and bring to a boil

Mash the strawberries with a potato mashed until they thicken (around 5 minutes)

Strain the strawberries over a bowl using a fine mesh tea strainer pushing gently down with the back of a
spoon


Once you have gotten out all of the liquid add in the icing sugar and stir

Spoon a large dollop of icing on each of the warm muffins and top with a slice of strawberry


Pictured below

Mango Smoothie

It's Bollywood weekend here in Toronto!

This refreshing summer smoothie it's inspired by the popular Mango Lassie from India.  Try it!

Ingredients:

2 cups (500 ml) fresh mango chunks
1/2 cup (125 ml) plain yogurt
2 tbsp (30 ml) honey

Instructions:

Combine all of the ingredients in your blender and puree until smooth

If the smoothie is too thick add some mango juice or water

** Ice and rum makes this a perfect summer cocktail **

Pictured Below

Pineapple Muffins

Instructions:

1 cup (250 ml) brown sugar
4 tbsp (60 ml) softened butter
2 eggs
1 and 1\2 cups (375 ml) milk
1 tsp (5 ml) lemon juice
1\2 cup (125 ml) apple sauce
1 tsp (5 ml) vanilla
1 cup (250 ml) whole wheat flour
1 cup (250 ml) all-purpose flour
1 tsp (5 ml) baking soda
1 tsp (5 ml) baking powder
1 tsp (5 ml) salt
1 cup (250 ml) diced pineapple


Instructions:

Preheat your oven to 375 degrees

In a small bowl combine butter and sugar whisk until smooth

Add the eggs one at a time mixing to ensure they are well incorporated

Pour the milk into a separate cup or bowl and mix with the lemon juice

Then pour the milk into the egg mixture

Add the apple sauce and vanilla and mix well to complete the wet ingredients

In a separate bowl sift flours, baking powder, soda and salt

Whisk together to ensure well combined

Gradually add the dry mixture into the wet and stir just to combine

Add the diced pineapple and stir to distribute

Pour approximately a quarter cup of the mixture into a muffin tray lined with muffin cups and bake for 20 minutes or until a cake tester can be inserted and removed cleanly

Recipe yields 18 large muffins

Pictured below

Chocolate Zucchini Muffins

Vegetables for Dessert!!

Instructions:

1 cup (250 ml) brown sugar
4 tbsp (60 ml) softened butter
2 eggs
1 and 1\2 cups (375 ml) milk
1 tsp (5 ml) lemon juice
1\2 cup (125 ml) apple sauce
1 tsp (5 ml) vanilla
1 cup (250 ml) whole wheat flour
1 cup (250 ml) all-purpose flour
1\2 cup (125 ml) cocoa powder
1 tsp (5 ml) baking soda
1 tsp (5 ml) baking powder
1 tsp (5 ml) salt
1 and 1\2 cups (375 ml) grated zucchini squash

1\4 cup chocolate chips

Instructions:

Preheat your oven to 375 degrees

In a small bowl combine butter and sugar, whisk until smooth

Add the eggs one at a time mixing to ensure they are well incorporated

Pour the milk into a separate cup or bowl and mix with the lemon juice

Then pour the milk into the egg mixture

Add the apple sauce and vanilla and mix well to complete the wet ingredients

In a separate bowl sift flours, cocoa, baking powder, soda and salt

Whisk together to ensure well combined

Gradually add the dry mixture into the wet and stir just to combine

Add the grated zucchini and stir to distribute

Pour approximately a quarter cup of the mixture into a muffin tray lined with muffin cups and sprinkle the top with chocolate chips

Bake for 20 minutes or until a cake tester can be inserted and removed cleanly

Recipe yields 18 large muffins

Pictured below

Turkey Sloppy Joes on Garlic Toast

Ingredients:

1 pound (0.5 kg) ground chicken or turkey
2 tbsp (30 ml) olive oil
1 onion, diced
2 cloves garlic, minced
1 can tomato paste
1 tbsp (15 ml) cornstarch
1 tsp (5 ml) black pepper
1 tbsp (15 ml) chili powder
1 tbsp (15 ml) ground cumin
1 tsp (5 ml) paprika
1 cup (250 ml) water

4 leaves of romaine lettuce, sliced thin
1 tbsp (15 ml) Caesar salad dressing

10 slices whole grain bread
4 tbsp (60 ml) salted butter, softened
1 clove of garlic minced
1\2 tsp (2.5 ml) pepper
1\2 tsp (2.5 ml) Italian herb blend

Instructions:

Preheat your oven to 400 degrees

In a small bowl combine butter, garlic, pepper and dried herb blend, stir to combine

In a single layer arrange the bread on a cookie sheet

Lightly butter both sides of the bread and bake for 5 minutes on each side (so you have to turn them once)

Heat a large non-stick pan over high heat

Brown the turkey in the olive oil breaking it apart gently with your spoon or spatula

Add the onion, garlic and stir to remove any brown bits stuck to the bottom of the pan

Add the tomato paste, cornstarch and spices

Stir the mixture until the spices have coated the meat and gradually stir in the water

Simmer until liquid has reduced to a thick gravy

In a small bowl toss lettuce with dressing and set aside

Top the garlic toast with a large scoop of turkey and then pile on the salad!



Pictured below

Watermelon-Berry Smoothie

This refreshing smoothie is an amazing after work-out recharge refresher!

Ingredients:

2 cups (500 ml) watermelon
1 cup (250 ml) strawberries
1\2 cup (125 ml) blueberries
2 tbsp (30 ml) whey protein powder
1 banana (optional makes a thicker smoothie)
3 leaves of fresh mint


Instructions:

Combine all the ingredients in your blender and puree until smooth

Pictured below garnished with watermelon and strawberry

Steak Omelet Light

Ingredients:


2 tsp (10 ml) olive oil
4 eggs
2 tbsp (30 ml) milk
Pinch salt
Pinch pepper

1, Grilled 8 ounce strip sirloin (left-over)
1 cup (250 ml) sliced button mushrooms
1\2 a small onion, diced
1 clove garlic, minced
1 zucchini squash, sliced (optional)

1\4 cup cheddar cheese

Instructions:

Heat a large non-stick pan over medium-high heat

In a small bowl mix eggs and milk, season with salt and pepper

Add the olive oil to the pan and pour in half of the eggs

Swirl the eggs around the pan to form a large pancake

Once its bubbling lift the edges and flip it over and allow it to cook for an additional 30 seconds

Slide the egg pancake onto a plate

Pour the rest of the eggs into the pan and repeat the process

Add another tablespoon of olive oil to the pan and add the mushrooms and zucchini

Slice the steak diagonally into one inch pieces and stir the vegetables in the pan

Add the steak, onion and garlic and stir

Allow to cook for two more minutes and then divide the mixture between the two eggs pancakes and roll the sides as shown below

Top with grated cheddar cheese, recipe yeilds two large omelettes

Pictured below

Chili Cheese Dog Casserole

 This twist on an American favorite is a delicious and healthy way to use up leftovers from your Mexican taco fiesta!

Ingredients:

4 large chicken hot dogs
1 cup leftover taco meat
1 tomato, diced
1 onion, diced
1 clove of garlic, minced
2 tbsp (30 ml) flour
1 cup (250 ml) milk
1\2 cup (125 ml) shredded cheddar cheese

1, 400 gram package of elbow noodles (macaroni)

Instructions:

Preheat your oven to 400 degrees

Bring a large heavily salted pot of water to boil and cook pasta as per package directions

Heat a large non-stick skillet over medium heat

Slice the hot dogs diagonally into one inch slices

Brown the hot dogs on both sides for around two minutes

Add the onions and garlic and stir to combine

Sprinkle the flour over the mixture and stir to coat

Add the tomato and slowly stir in the milk

Scrape the bottom of the pan and stir and allow it to begin to bubble

Add the cheese and ground beef and bring to a boil to thicken for around a minute

Drain the pasta and pour it into the sauce

Stir to coat the pasta and pour it into a 9 x 12 inch baking dish

Top with some additional cheddar cheese and bake until bubbly (around 5 minutes)

Pictured below

Kids Cooking - Apple Crumble

Ingredients:

6 apples (such as gala, mcintosh or granny smith)
1 tsp (5 ml) cinnamon
2 tbsp (30 ml) white sugar

Crumble:

1/2 cup (125 ml) oats
1/2 cup (125 ml) flour
1/2 cup (125 ml) brown sugar
1/2 tsp (2.5 ml) cinnamon
1/2 cup (125 ml) butter


Instructions:

Preheat your oven to 375 degrees

Have your child peel the apples and cut them into bite sized chunks

Then toss the apples with the cinnamon and white sugar

In another bowl, have your child combine oats, flour, brown sugar, butter and cinnamon with their hands to form a rough ball

Have your child pour the apples into a baking dish (8" x 8" or 9" x 9")

Next, have your child break apart the ball of crumb topping into small chunks to cover the apples completely

Bake for 35 - 45 minutes or until apples are bubbly and crumb topping is golden brown


Pictured below topped with a scoop of vanilla ice cream

Kids Cooking - Roast Chicken Fettucine

Ingredients:

2 tbsp (30 ml) olive oil
2 cups (500 ml) leftover roast chicken
1 tomato, sliced
1 green onion, sliced
1 clove garlic, crushed

1 cup prepared Alfredo sauce
1, 400 gram package penne pasta

Instructions:

Fill a large stock pot with water and bring it to a boil

Have your child shred the chicken into bite sized pieces and set aside

On a cutting board have your child slice the green onion and tomato into small pieces (don't be too
concerned with consistency)

Heat a non-stick pan over medium heat

Have your child add the onion and tomato and stir gently

Using the garlic crusher have your child crush the garlic into the pan and stir once again

Instruct your child to add the chicken and stir gently to combine

It is now time to add the sauce and reduce heat to low

Allow the mixture to simmer while you guys cook the pasta

Add a little bit of pasta water (half a cup (125ml)) and the pasta and stir until all of the noodles are coated


Pictured below garnished with green onion prepared by my Fabulous 9 year old Tiana

Kids Cooking - Roast Chicken Dinner

Ingredients:

1 whole chicken (or a 1\4 per person your serving)
1 tsp (5 ml) salt
1 tsp (5 ml) pepper
1 tsp (5 ml) oregano
1 tsp (5 ml) dried thyme
1 tsp (5 ml) ground rosemary
1 tsp (5 ml) sweet paprika
1 tbsp (15 ml) cooking oil

8 new or yellow fleshed potatoes (or 2 per person)
8 thin carrots carrots
4 small yellow onions
1 head garlic

Instructions:

Mix the seasoning in a small bowl to combine

Set up a work station for your child with all of the ingredients

Instruct your child to peel the vegetables and slice them in half

Have your child arrange the peeled vegetables in the pan as a base for the chicken

Next have  your child to rub the whole chicken with the cooking oil

Then season the chicken liberally with the spices and herbs you prepared

Place the chicken on top of the vegetables and bake in an oven preheated to 375 degrees

Bake for one and a half hours per kilograms


Pictured below once again prepared by my Fabulous 9 year old Tiana

Kids Cooking - Mexican Lasagna

Lighten your workload while keeping those little hands busy! Try this delicious meal/lesson out Tonight!

Ingredients:

1 pound (1\2 kg) ground sirloin, chicken or turkey
1 onion, diced
4 cloves garlic, minced
2 tbsp (30 ml) Mexican chili powder
1 tbsp (15 ml) ground cumin
1 tsp (5 ml) ground coriander
1\2 tsp (2.5 ml) ground cardamom
1 tsp (5 ml) garlic powder
1 tsp (5 ml) ground ginger
1 tbsp (15 ml) freshly cracked black pepper
1\2 tsp (2.5 ml) salt
1 cup water

1 cup (250 ml) salsa
1 cup (250 ml) mixed shredded cheese (such as medium cheddar and mozzarella)
6 large corn tortillas, halved

Instructions:

Heat a large non-stick skillet over high heat fry the beef until browned (5 minutes)

Add the onion and stir scraping the bottom of the pan to remove bits of beef

Add the garlic and all of the spices and stir to coat

Add the water and bring to a boil

Reduce heat to simmer and allow all of the water to cook down to a thick sauce (5 minutes)

Set aside to cool


Kids Work Station:

Line up 3 bowls beside the halved tortillas

Fill one with salsa, one with cheese and one with beef

Call your child and hand them a 8 x 8 baking dish

Instruct your child to spread some salsa in the bottom of the pan and cover it with tortilla shells

By first lining up the flat side of the shell with the flat side of the pan to cover the salsa completely

Then cover the shells with half of the beef and a little cheese

Repeat the process beginning with the salsa and leaving the top covered with most of the cheese

This recipe can be used successfully with most children aged 5 and up

Pictured below prepared by my 9 year old and topped with her own new special guacamole recipe and some chopped cilantro

Pan-seared Salmon with Eggplant, Asparagus Ragu

Ingredients:

2 tbsp (30 ml olive oil)
4 skinless salmon fillets
Pinch salt
Pinch pepper

1 large eggplant, diced into 1 inch cubes
1 red pepper, julienned
10 thin asparagus spears
1 tomato
1 onion, diced
10 fresh basil leaves
2 garlic cloves minced

Instructions:

Heat a large non-stick pan over medium-high heat

Once hot add the olive oil

Season the salmon heavily with salt and pepper

Fry the salmon for 3 - 4 minutes per side or until golden brown

Remove the salmon from the pan and set aside covered

Add the eggplant and asparagus to the hot pan and stir it

Season with additional salt and pepper

Once the vegetables begin to brown add the onion, tomato and garlic

Allow to cook until tomatoes have cooked down into a sauce (around five minutes)

Add the basil, stir and turn off the heat


Pictured below with brown rice

Weekend Treat - Chocolate Buttercream Genoise Cake

Genoise Cake

Ingredients:

4 eggs
3\4 (185 ml) cup sugar
1 tsp (5 ml) vanilla
1\2 cup (125 ml) flour
3 tbsp (45 ml) melted butter

Instructions:

In a large bowl or stand mixer beat the eggs and sugar until tripled in volume (around 15 minutes)

Add the vanilla and fold in the flour and butter

Pour batter into a 8 inch by 8 inch cake pan and bake for 20 minutes

Allow to cool completely


Chocolate Buttercream

Ingredients:

1\2 cup (125 ml) sugar
3 tbsp (45 ml) water
2 tbsp (30 ml) honey

2 eggs
Beaten until frothy

1 cup butter (250 ml) (soft but not melted)
1\2 cup (125 ml) melted chocolate

Instructions:

In a small saucepan combine sugar, water and honey

Turn the heat on to medium and boil to 117 degrees (approximately 5 minutes)

Remove from heat and pour into beaten eggs

Beat on high speed for 5 to 15 minutes

Slowly whisk in the chocolate and butter

Refrigerate until ready to use


Cake assembly

Cut the cake in half through the middle

Spoon some frosting onto the base of the cake and smooth along to create a flat surface

Cover with your favorite fruit and then spoon some frosting on top and then cover with the other half of the cake

Spoon the remaining frosting along the outside of the cake and cool until ready to serve

Pictured below with raspberries

Tropical Fruit Smoothie

Another FABULOUS rejuvenating smoothie!  Get all your servings of fruit and keep hydrated!

Ingredients:

1 banana
1 cup (250 ml) diced pineapple
1/2 cup (125 ml) canned mango or mandarin oranges
1/2 cup (125 ml) pineapple juice
2 tbsp (30 ml) whey protein powder (optional)

Instructions:

Combine all the ingredients in the blender and puree until smooth

Use frozen pineapple for a colder smoothie

You can also add some ice to thicken the smoothie

Banana Berry Smoothie

Summer weather makes exercise so much more difficult!  This delicious and healthy smoothie makes a perfect breakfast and after-work out pick me up.

Try it, it's Fabulous

Ingredients:

1 banana
1\2 cup (125 ml) blueberries
1\2 cup (125 ml) strawberries
1 cup (250 ml) acai blueberry vitamin water
2 tbsp (30 ml) whey protein powder

Instructions:

Combine all the ingredients in your blender and puree until smooth


** Try frozen berries for a colder smoothie **

Ackee and Saltfish Omelet !!!

This twist on a Jamaican classic is simplified by using frozen fish!

Fish for breakfast? If it's this delicious we could start a trend!

Ingredients:

1 tsp olive oil
1\2 cup red pepper, julienned
2 green onions, chopped
1 frozen cod fillet
1/2 cup (125 ml) water
1 tsp (5 ml) fish seasoning
1 tsp garlic powder
1 tsp ginger
2 cloves garlic, minced
1\2 scotch bonnet pepper, minced
1 can ackee (540 ml) drained and rinsed

4 eggs
1\8 cup milk
Salt
Pepper

Instructions:

Heat a large non-stick skillet over medium-high heat

Put the red pepper and half of the green onions into the pan

Fry for around a minute and then place the frozen fish fillet into the pan

Pour the water over the fish and cover with a lid

Allow to steam for five minutes or until the water has evaporated

In a small bowl mix the eggs and milk and season with salt and pepper

Add the olive oil to the pan and season the mixture with the fish seasoning, garlic powder and ground ginger

Add the scotch bonnet pepper and remaining green onion

Stir to make sure all of the ingredients are well combined before carefully adding the ackee

Push the mixture to the sides revealing the pan and pour a little olive oil to coat

Pour the eggs into the center of the pan and let them set until bubbling

Scramble the eggs in the center of the pan and mix in the fish and ackee

Serve garnished with green onions and hot pepper sauce



Pictured below with fried plantain

Garlic Shrimp, Pan-seared Salmon with Brown Butter Brown Rice

Ingredients:

Salmon:
2 skinless salmon fillets
Pinch of salt
Pinch of pepper

Shrimp:
10 Jumbo Shrimp, peeled and de-veined
1 tbsp (15 ml) butter
1 tsp olive oil
1 clove of garlic, minced
1\2 tsp (2.5 ml) crushed chili's
Pinch of salt

Rice:
1 cup brown rice
1\4 cup onion, diced
2 tbsp (30 ml) butter
1\2 tsp (2.5 ml) salt
1\2 tsp (2.5 ml) pepper
2 1\2 cups (375 ml) water

Instructions:

In a small sauce pan melt butter over medium heat

Once melted add the onion, salt and pepper

Fry for around two minutes until softened and beginning to brown

Cover with water and bring to a boil

Once boiling reduce heat to low and simmer until all of the water is absorbed

To begin the shrimp, heat a large non-stick pan over medium heat

Add the butter and olive oil and swirl the pan around to combine

Add the garlic and chili's and once again swirl the pan around to combine

Lay the shrimp in the pan in a flat layer and season with salt

Once the shrimp turns pink flip over to allow to cook completely through

Remove the shrimp to your serving dish and pour the butter over the shrimp

Return the pan to the heat and season the salmon with salt and pepper heavily on both sides

Place the salmon fillets into the hot pan and allow to cook undisturbed for 4 minutes per side

Remove the salmon and cover until serving


Pictured below with a fresh mango mint salsa

Chicken Fettuccine Light

Ingredients:

2 boneless skinless chicken breasts scallopini (pounded thin)
1\2 tsp (2.5 ml) olive oil
Pinch of salt
Pinch of pepper

1 package (400 grams) fettuccine pasta

1 tbsp (15 ml) olive oil
1 tsp (5 ml) crushed chilies
1 zucchini squash, sliced
1 tomato, diced
1 clove garlic, minced
Pinch of salt
1\2 tsp (2.5 ml) pepper
2 tbsp (30 ml) butter
2 tbsp (30 ml) whole wheat flour
1 cup (250 ml) 2 % milk

Instructions:

Season the chicken breasts with the salt, pepper and olive oil

Bring a large pot of water to a boil and cook the pasta as per package directions

Heat your grill to high heat and once it's hot grill the chicken for 3 minutes on each side

Once ready set aside and cover

Heat a large non stick skillet over medium-high heat

Add the olive oil, chili's, squash and tomato

Stir fry for two minutes until fragrant, add the garlic and season with salt and pepper

Stir the mixture and make a well in the center by pushing the vegetables aside so the pan is empty in the center

Put the butter in the center until its melted and the sprinkle the flour on top

Stir the butter and flour together to combine and then mix it into the vegetables

Pour the milk into the pan and stir constantly until thickened

Add the grilled chicken and then immediately toss with the pasta


Pictured below garnished with fresh parsley

Cinnamon French Toast

Ingredients:

10 slices whole wheat bread
2 eggs
2 egg whites
2 tsp (10 ml) cinnamon
1 cup (250 ml) milk
1 tbsp (15 ml) vanilla extract

Instructions:

In a large bowl whisk eggs, whites, cinnamon, milk and vanilla

Heat a large non-tick pan over medium-high heat

Pour a teaspoon (5ml) of light cooking oil into the pan and swirl it around to coat

Slice the bread in half diagonally and dip each slice in the egg mixture on both sides

Shake off the excess batter and fry in the pan for around a minute per side

Serve with maple syrup and fresh fruit

Pictured below