Mains


One of the best perks of my job is getting to talk about food all day and discovering new recipes. Well, when I heard my client describe this salmon recipe, I had to try it. Indeed, it tasted just as delicious as it sounded!

Ingredients:
– Salmon filets
– 1 bunch fresh chopped mint
– 1 bunch fresh chopped parsley
– 1 large tomato, diced (or 1 cup sliced cherry tomatoes)
– 1 garlic clove, minced
– Juice of large lemon
– 1 Tbsp olive oil
– Salt & pepper.


Directions:
1- Preheat oven to 350
2- Cover salmon with toppings
3- Bake, uncovered for 20-25 minutes.

I served mine with roasted cauliflower and kale and baked fries. Enjoy!

 



Looking for a healthy burger option? Try these tasty Black Bean & Quinoa Patties!

Made from scratch, they are loaded with taste but light on calories. The steak seasoning adds a great depth to the flavor. Feel free to make a double-recipe and freeze a few for a quick meal. Bake ahead of time and they can be tossed onto the BBQ to re-heat.

Ingredients:
– 1.5 cups cooked quinoa (1/2 cup dry)
– 1 small onion, finely chopped
– 6 sundries tomatoes (packed in oil), drained and minced
– 1 can black beans, drained and rinsed, divided
– 2 cloves garlic, minced
– 1 Tablespoon steak seasoning

Directions:
– Sauté onion together with sundries tomatoes (oil from tomatoes should be enough to cook with)
– Add in half the black beans, garlic, steak seasoning and 1.5 cups of water. Simmer about 5 minutes until most of liquid is absorbed.
– Transfer bean mixture to a food processor with 3/4 cup quinoa and process until smooth
– transfer to a large bowl and add the remaining beans and quinoa. Allow to cool slightly.
– Shape 1/2 cup of mixture at a time into 8 patties. Bake 20 minutes at 350. Flip and bake another 10.
Serve on your favourite buns or topped on a salad.

Enjoy!



I have a rule in my house: dinner on the table in less than 30 minutes during the week. This recipe is ready in 23 minutes flat!

A time saver is using canned chickpeas instead of soaking- just rinse off the salt contained in the liquid. My (no longer) secret sauce is made from olive oil, tamari sauce, maple syrup, garlic and nutritional yeast. Topped over my favorite grain mixture of brown rice, barley and spelt from President’s Choice Blue Menu.

 

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Ingredients:
– 1 onion, chopped
– 1 pint mushrooms
– 1 can black beans, drained and rinsed
– 1/3 cup nutritional yeast
– 1/4 cup seasoned bread crumbs
– 2 Tbsp onion soup mix
– 1 Tbsp avocado oil
– Salt & pepper, to taste.

Directions:
– Chop mushrooms in food processor, remove
– Pulse beans in food processor
– Sauté onion in oil until fragrant and add mushrooms, beans, onion soup mix
– Remove bean mixture from pan and place in large bowl. Add nutritional yeast, bread crumbs, salt and pepper. Combine.
– Make patties with hands, using approx 1/3 mixture. Pan fry for about 3 minutes per side or until golden.
– Serve in bun with favourite toppings or or topped on a salad.

Enjoy!



This Watercress & Ricotta Frittata is a perfect Easter inspired dish! Watercress is an under appreciated green: loaded with nutrients such as folate and vitamin K. The flavour is slightly reminiscent of fresh-cut grass (in a good way!). On top of that, the lemon zest in the recipe adds delightful freshness. Makes a great addition to brunch a supper dish paired with a side salad!

Ingredients: 
– 2 Tbsp canola oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 large bunch (3 cups) watercress, rough ends trimmed, coarsely chopped – 8 large eggs, beaten
– 1.5 cups ricotta
– 1/3 cup grated parmesan
– Zest of 1 large lemon
– ¼ tsp freshly grated nutmeg
– Salt & pepper

Directions: 

  • Preheat oven to 375
  • In large, ovenproof skillet, heat oil, swirling to coat edges
  • Sauté garlic and onion until translucent. Season with salt and pepper
  • Add watercress and sauté until wilted (1-2 minutes)
  • In large bowl, combine eggs, ricotta, parmesan, lemon zest and nutmeg 6) Pour ricotta mixture over watercress
  • Bake for 15-20 minutes, until just set. Slice and serve.

Enjoy!



I’ve seen recipes for lentil & sweet potato “Shepherd’s Pie” going around for quite some time, yet never bothered trying it…. I admit, it did not sound appealing, and I assumed it would come out rather “blah”. Well, seeing as I happened to have all the ingredients on hand, I gave it a go and modified the recipe a little. How wrong I was! It was great and the whole family loved it (a very rare event indeed!).

Ingredients:

Topping:
– 3 large sweet potatoes
– 2 Tbsp olive oil
– 1/4 cup milk
– 1/2 tsp garlic powder
– Salt & pepper
– Seasoned bread crumbs (optional, for topping)

Lentil mix:
– 2 cans lentils, drained and rinsed
– 1 Tbsp canola/ avocado oil
– 1 onion, chopped
– 3 stalks celery, minced
– 2 carrots, grated
– 1 cup mushrooms, minced
– 1/2 tsp rosemary
– 1/2 tsp thyme
– 2 Tbsp onion soup mix, diluted in a little water
– 1 large can corn, drained and rinsed (middle layer)

Directions:
1- Peel and dice sweet potato. Boil for 10-15 minutes or until soft.
2- Drain potatoes and mash with oil, milk, garlic powder and salt & pepper. Set aside.
3- Sauté onion in oil and add mushrooms, carrots and celery. Stir until veggies softened. Add lentils, seasonings and onion soup mixture. Allow to simmer for 10 minutes.
4- Arrange lentil mixture in casserole dish. Cover with layer of corn and top with mashed sweet potato. Sprinkle with bread crumbs.
5- Bake at 350 for 15 minutes.

Enjoy!



In need of a quick & healthy meal amidst all the rich holiday dishes? I loved this chickpea goulash!

Ingredients:
– 1 onion, diced
– 1 zuchini, sliced
– 1 green pepper, chopped
– 1 can diced tomatoes
– 1 can chickpeas, drained & rinsed
– 1 cup red wine
– Olive oil, 1 tbsp
– Paprika, 1-2 tsp
– Chili powder, pinch

Directions:

  • Sauté onion in olive oil, add zuchini and pepper and chickpeas.
  • Pour wine over and sauté for a few minutes.
  • Add tomatoes and spices and let simmer for 20 minutes.
  • Serve on top of garlic quinoa.

Enjoy!

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This is my Mother-in-law’s easy & delicious recipe for ‘pasta e fagioli’ (pasta with beans). I add the cauliflower to increase the veggie content. Feel free to add any extra ones you enjoy!

Ingredients:
– 2 Tbsp olive oil
– 3-4 garlic cloves, minced
– 1/2 can small white beans (cannellini/ navy beans), with liquid
– 1/3 can chopped tomatoes
– 1/2 head cauliflower, minced
– 1/2 box small pasta (ditali)
– Parsley, fresh or dried
– 2 cups chicken/ vegetable stock
– Pepper, to taste.

Directions:
– saute garlic in olive oil
– add beans in juice, cauliflower, diced tomatoes and parsley. Saute until heated through.
– add pasta and stir to coat
– gradually add stock, stirring regularly until pasta is cooked (thick, stew consistency)
– season with black pepper to taste

Enjoy!



A great easy way to reach our “fish at least twice a week” goal. The added walnuts add an extra boost of omega-3!

Ingredients:
-4 x3-4 ounce salmon or trout fillets
-4 tsp honey
-4 tsp Dijon mustard
-1/2 cup finely ground walnuts
– 2 tablespoons bread crumbs
– 1 tsp olive oil
-0.5 tsp thyme

Directions:

  • Mix honey with mustard and spread over fillets.
  • Mix remaining ingredients and press over coated fillets.
  • Bake at 400 for 12-15 minutes.

Enjoy!



This super-simple kale frittata is loaded with protein, veggies and flavour!

Ingredients:
– Vegetable oil, 1-2 tablespoons
– 1 small onion, sliced
– 2-3 garlic cloves, chopped
– 2 cups kale, chopped
– 6-8 small round potatoes (or 1 regular sized), sliced, with skin, boiled
– 8 eggs, whisked
-1/2 cup shredded cheddar
– salt & pepper, to taste

Directions:

  • Preheat oven to 350.
  • Boil sliced potatoes for a few minutes.
  • In medium skillet/ oven-safe pan, fry onion for a few minutes.
  • Add garlic and kale, stir 5 minutes until kale wilts.
  • Add potatoes and season with salt & pepper.
  • Mix beaten eggs with grated cheese, and pour over potato & kale mixture. Allow to cook for a few minutes.
  • Transfer to oven and bake until eggs set (5-7 minutes).
  • Broil for 1 minute until top is golden.
  • Slice and serve with green salad.

Enjoy!