Christmas Food Court Flash Mob, Hallelujah Chorus - Must See!

Amazing! Beautiful! I can't even explain why but I teared up a little.
So good. Worth a watch.

Easy Peasy Salmon with Roast Potatoes and Spinach

Want something super simple for dinner, then this is the answer. I make this (or a variation on this) about once a week!

Ingredients:

Salmon fillet

1 Potato

2-3 small tomatoes.

Rosemary (fresh is better, but dried works as well)

1/2 tsp garlic powder

3 cups fresh spinach

1 tsp olive oil

1 tsp lemon juice

cracked pepper to taste

Peel and cube potato, par boil. (Boil on high for about 5-10 mins... until potato just starts to become tender)



In an oiled roaster, place salmon fillet, tomatoes and potatoes, and rosemary. Cover salmon and tomatoes with 1 tbsp Balsamic Vinegar. Sprinkle everything with garlic powder. Roast in the oven at 350 F until salmon starts to flake apart and potatoes start to crisp and turn golden. Occassionally the potatoes will need extra time, remove the salmon and tomatoes, keep them warm at the back of the stove... turn the oven on to broil/grill and watch as the potatoes gain some colour. As soon as they are a golden brown (or perhaps even darker, like I prefer) remove from the oven.

 As you wait for the fish and veg to be ready, wash spinach and steam in the microwave. As soon as they are wilted (about 45 sec. should do it) remove and toss with a little olive oil, lemon and pepper.

Serve.  I often add extra balsamic vinegar or balsamic glaze to the salmon just before serving. Enjoy!

"Can't Go Wrong" Curry

You can't go wrong with this delicious and 'good for you', chicken curry. (Feel free to substitute tofu if you want a vegetarian option, OR just leave the chicken out, you won't really miss it.)

Once again, there is a big ingredient list but it's well worth the effort. I usually make a double or triple batch so I can freeze meal sized portions, it tastes great even microwaved from the freezer.

Cook Time: Approx. 30-45 mins




Ingredients:
Spice Mix:
1 heaping Tbsp Mint sauce (make sure you buy one that is sodium free) or fresh mint chopped fine
2 1/2 tsp chopped garlic
2 1/2 tsp grated ginger
1 tsp paprika
1 1/2 tsp curry powder
1/2 tsp cinnamon
1/2 tsp cardamum
1/4 tsp dry mustard powder
1/4 tsp cumin

2 Chicken breasts cubed
2 cups zucchini diced
1 cup eggplant diced
1 cup par boiled* potato diced.
1 Lg onion diced small or grated.
1 can no salt added tomato puree (or diced tomatoes)

*par boiled means that you boil the potatoes until they are slightly tender.




In a large frying pan on high heat add chicken breast and onion, saute until the chicken starts to brown.



Mix together all the spices from the spice mix and add to the chicken and onions with 1/8th a cup warm water.



Add the tomato puree and continue to simmer on medium to low heat.



Add the potato, zucchini, and eggplant, and cook until all the vegetables are tender. Serve with bismati or brown rice (rice cook time varies - look at the packaging details to determine how soon you must start the rice for both to be ready together.) 

Chili!

I am a huge chili fan. But my normal chili con carne recipes just had WAY too much sodium. So, I decided I needed to come up with a tasty low sodium/heart healthy version. I've tried it a couple of ways. Once with extra lean ground beef and then with extra firm tofu... the results were surprisingly similar and absolutely delicious. Who knew I could enjoy tofu as a beef substitute!!  This recipe, like many of mine, has a lot of ingredients... but I find that not only does that mean a richer flavour, it also means more vitamins and nutrients  - you can't go wrong ! Also attached is a list for salt free chili powder - basically I looked at the ingredients listed on the chili powder I used to use and mixed my own but without the salt.

Ingredients:

Salt Free Chili Powder.

  2 tbsp paprika

  1 tsp garlic powder

  2 tsp onion powder

  1/2 tsp cumin

  1/2 tsp nutmeg

  1/4 tsp ground cloves

(mix together in bowl or shake together in ziploc bag)

Chili

2 onions finely chopped

2 tbsp finely chopped garlic

1/2 pack extra firm tofu, crumbled OR 1 1/2 cups extra lean ground beef

1/2 can kidney beans (for even les sodium, soak dried beans for 2 hours prior to cooking)

1/2 can brown beans

1 can no salt added diced tomatoes

1 large bell pepper (red, yellow, orange - it's your choice)

6 extra large white mushrooms sliced thin

2 stalks celery, chopped

Salt free Chilli powder mix

1/4 cup finely chopped fresh cilantro.

2-4 tbsp honey (depending on your preference)

1/2 tsp chopped jalepenos or cayan

1 tsp red wine vinegar

Method

In a deep saucepan saute onions, chopped garlic and tofu. Aproximately 5-8 mins

Blend spices for salt free chili powder

Add beans, tomatoes, mushrooms, pepper, celery, and salt free chili powder.
Simmer for 10-15 mins, add honey, jalepenos, vinegar, and cilantro.
Continue to simmer on medium heat until vegetables are tender.

serve and enjoy!



Garlic Herb Chicken with Broccoli, Leeks and Zucchini

This is one of my favorites... a lighter flavor than the tomato based pasta dishes.  I forgot to photograph the final product, I started tucking in right away and totally skipped that step,  but I'll hopefully add it the next time I make it.

Ingredients

2 tbsps Walnut Oil

1 Lg. Chicken Breast per person

4-5 cloves garlic, finely chopped (these days I buy the prepared, organic type and use 1 level tsp per clove)

2 lg Leeks sliced thin.

3 tbsp Basil, dried OR Fresh Basil, chopped fine.

1 sm. zucchini, diced small

1 sm. head of broccoli, cut into small pieces.

Smart or Healthy Harvest Penne pasta

1 cup skim milk

1 tsp Mrs. Dash Lemon Herb spice OR zest of one lemon.

If you are allergic to Walnuts substitute EV Olive Oil, but Walnut oil is "good" fat, and a great source of Omega 3 and 6.  It also adds a smooth, almost buttery flavor to this meal.



In 1 tbsp Walnut oil, saute 2 cloves finely chopped garlic. 



With the pan screaming hot, add in chicken breast, so that you quickly brown the outside. Then turn the heat to medium and continue to cook with a lid covering the pan.

When the Chicken is almost cooked through sprinkle with half of the basil, cover again and finish cooking them. (This is a good time to get the water for the pasta heating on high) Then remove them from the pan and keep them covered (and hot) -either on a warmer or in the oven on low.  Before covering them again sprinkle with 1/2 the Mrs. Dash or Lemon Zest.

In the same pan add the milk and remaining oil, garlic and basil heat until it starts to bubble, then add the leeks, followed a few minutes later by the zucchini and broccoli.  This is also a good time to be cooking your pasta. By the time your vegetables are tender your pasta should be ready to toss with the vegetables.



Cut off the long green parts of the leek, and thoroughly wash, there is often dirt hiding in the tight layers of the leeks so check well that it is clean inside... the last thing you want is a meal that tastes like dirt. Chop into thin rings and add to the milk, oil, basil garlic mix.



Slice the chicken and fold in, or serve on the side. When food is plated, sprinkle again with the remaining lemon zest or Lemon Mrs. Dash.

Enjoy!







Zucchini e Pollo con Spaghettini

Here is another flavorful favorite. Using fresh herbs and Balsamic vinegar to add a big kick of flavor while remaining low in Sodium!! 

Ingredients:

1 tbsp olive oil

1 chicken breast

1 large yellow onion

4 cloves garlic

1 small carrot

1 med. sized zucchini

1 yellow bell pepper

4 med-lg. mushrooms

2 large sprigs fresh rosemary (or 1 1/2 tbsp crushed dried rosemary)

2-3 Tbsps Balsamic Vinegar



 

In a large pan add 1 tbsp olive oil, heat on high until pan is HOT, add 2 cloves of garlic finely chopped, 1 lg onion diced small, and 1 small carrot -grated.  Cook down until onions are golden.



Add sliced mushrooms and 1-2 sprigs rosemary, continue to saute until mushrooms become tender.



Fold in 1 can of no salt added diced tomatoes and continue to simmer on medium heat with lid over pan.



I do the chicken seperately and add it in at the end because I found that otherwise the chicken got too dry. If you saute it first in the pan you will be cooking everything in, you'll get the maximum flavor from the chicken.  Saute the chicken in 1 tsp olive oil, and 2 cloves garlic (crushed or chopped small).

Add Zucchini, Bell Pepper and Vinegar and continue to simmer until zucchini and pepper are tender. Remove rosemary sprigs... some (or many) of the needles will have fallen off in cooking, this is fine... they are absolutely edible.

Serve over Healthy Harvest or "Smart" Spaghettini. (Any of your favorite pastas are fine to use really, but the "Smart" and the whole grain pastas really do add a lot of health benefits)
The Rosemary garnish is purely ornamental :D
Enjoy!

Borsht

This is one of my favorite recipes, so it will also be my very first post. Power packed with all sorts of delicious vegetables that lower blood pressure and promote heart health, this chunky soup is not only my favorite, but a family favorite  - and no one misses the salt!

Ingredients

1 Tbsp Olive oil
1 Large Onion, diced small
3 cloves crushed garlic
1 Bay leaf
2 medium sized beets
2 heaping tbsps dried dill or 1 small bundle of fresh dill
1 tsp fresh ground pepper
2 Lg. stalks of celery (chopped)
2 cups cabbage (chopped in 1 in. squares)
2 large carrots (sliced about 1/2 cm thick)
1 can (no salt added) diced tomatoes
1 stalk of kale (chopped in 1 in. pieces)
6 cups water
2 tbsps vinegar (white works best... unless you like sweet soups, in which case apple cider or red wine vinegar work well)

Method

In a medium sized sauce pan, boil peeled beets whole in 2 cups of water.

In a separate large pot (on high) heat oil and add onions and garlic. As onions and garlic cook a brown glaze will develop on the bottom of your pan, this is your stock. 

Add bay leaf, dill, ground pepper and celery.

Slowly add 1 cup of water. If you pot is still scorching hot this will quickly pull up the glaze  from the bottom of the pan and voila, you have stock!

Now add the remaining 3 cups water, carrots, cabbage.

As this cooks, remove beets from water in separate pot, the beet water will be a dark magenta color and full of fantastic heart healthy nutrients... pour it directly into the large pot.  The beets will now be much easier to chop. Dice into 1 inch squares. I usually wear latex gloves when handling beets now... it's easier than explaining the "blood" on your hands :P

Add chopped beets, kale, vinegar and can of no salt added diced tomatoes

Feel free to play with this recipe, and make it to suit your own tastes... I just find that this combination has fantastic flavor and texture and carries in it all the recommended characters of heart healthy foods!

ENJOY.