Mains

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!

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!

Ingredients:
-Whole wheat tortilla
-1-2 Tbsp hummus
-Grated carrot, grated raw beet (squeeze out excess liquid in paper towel)
-Sprouts of choice (I used sunflower)

Directions:
Spread hummus onto tortilla. Line up grated carrot, beet and sprouts horizontally. Wrap & slice in 2.

If you like mushrooms, you will LOVE this dish!

Sautée a variety of chopped mushrooms (I used cremini, button and shiitake) with minced shallots, garlic and sliced green onion in butter. Add salt & pepper to taste.
Place mushroom mixture on top of a toasted ciabatta
Top with grated Parmesan cheese
Cover with a poached egg on top ( key to perfect poaching: crack egg into small bowl first and carefully slide into pot of simmering water that has been stirred to create a whirlpool effect. Cook for 2-4 minutes.)
Serve immediately. Cut into the egg to allow the yolk to flow over the mushrooms for an incredible flavour experience.

Who ever said vegetarian meals lacked flavour??

This is one of my long-time favorites- the crushed corn flake crust is sooo yummy!

Ingredients:

– 2-3 Garlic cloves, minced
– 1 Can black beans, drained and rinsed
– 2 Bell peppers (of different colors), chopped
– 2 Stalks celery, sliced
– 1 Can corn, drained and rinsed
– 1 Can diced tomatoes
– 1 Tbsp canola oil
– 1 Tsp chili powder
– 1 Cup grated cheese

Topping:
– 1 Cup Corn Flakes, crushed
– 1 Egg, beaten
– 1 Tsp Canola oil
– ¼ Tsp salt

Directions:

Pre-heat over to 350.
Saute garlic in oil.
Add beans, chili powder, stir to coat.
Add peppers, corn andtomatoes.
Allow to simmer until peppers soften.
Combine topping ingredients and mix.
Place bean mixture in casserole dish. Cover with topping and grated cheese.
Bake for 15 minutes or until cheese is bubbling.

Enjoy!

This Quinoa & Beet Salad is a complete meal in itself! So colourful & deceptively filling!

Ingredients:
– 2 cups cooked quinoa (1/2 cup dry)
– 1 cup frozen shelled edamame (raw soybeans), cooked according to package directions
– 1/3 cup toasted pine nuts
– 2 medium beets, peeled and grated or boiled and cubed
– 1 large carrot, grated
– 1 cup cucumber, diced
– 1 avocado, cubed

Dressing:
– 3 Tbsp white wine vinegar/ apple cider vinegar
– 2 Tbsp lime juice
– 2 Tbsp olive oil
– 2 Tbsp chopped cilantro (can use mint)
– 2 Tbsp honey
– 1 tsp Dijon mustard
– Salt & pepper to taste

Combine and enjoy! Feel free to substitute/ add ingredients based on what veggies you have hanging around! Double the recipe for quick & healthy lunches during the week.

Ingredients:
– 2 cups dried green lentils, rinsed
– 1 cup wheat kernels/ wheat berries (optional)
– 3 cups vegetable broth (I used 1/2 sachet of onion soup mix)
– 1 yellow onion, diced
– 3 carrots, sliced into 1 inch chunks
– 3 celery stalks, chopped
– 1 large potato, diced (with skin)
– 2 parsnips, peeled and sliced
– 1 can diced tomatoes
– 3 garlic cloves, minced
– 1 bay leaf
– 1/2 tsp smoked paprika (optional)
– 1/2 tsp turmeric
– 1/4 tsp cayenne pepper
– salt & pepper

Directions:
– Place all ingredients in slow-cooker on low heat for 5-6 hours.

Enjoy!

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Sweet Potato & Lentil Sherperd’s Pie

Chickpea Goulash

Pasta e Fagioli (Pasta with beans)

Walnut-crusted Salmon

Kale Frittata

Rainbow Wraps

Wild Mushroom & Poached Egg Ciabatta

Mexican Pie

Quinoa & Beet Salad

Hearty Lentil Stew