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Recipes

Miso Chicken Sheet Pan Supper

BT Toronto | posted Thursday, Sep 14th, 2017

chickennnn

Serves 4

4 boneless, skinless chicken breasts

Half a 250mL PC Black Label hatcho miso marinade

1 small bunch broccoli, cut into florets

1 cup grape tomatoes

1 tablespoon canola oil

1/8 teaspoon salt

Toasted sesame seeds (optional)

Sliced green onions (optional)

Combine chicken with miso marinade in a zip-lock bag or shallow dish. Let stand at room temperature 15 minutes or in the fridge up to 24 hours.

Preheat the oven to 400F. Line a large baking sheet with parchment paper.

Take the chicken out of the marinade let excess marinade drip off. Place chicken on prepared sheet. Bake 20 min. Combine broccoli and tomatoes with oil and salt in a medium bowl. Take pan out of the oven and place broccoli mixture in and around chicken. Bake 12 to 15 min or until chicken is springy when pressed and cooked through and broccoli is gold. Sprinkle with sesame seeds and green onions if desired.

 

www.clairetansey.com

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No-bake strawberry Greek yogurt cheesecake

BT Toronto | posted Wednesday, Aug 21st, 2013

aug19-cake

A simple, no bake strawberry cheesecake – we’ve made it healthier by using Greek yogurt and only one package of light cream cheese.

No-bake strawberry Greek yogurt cheesecake

Prep Time: 20 minutes | Total Time:  3 hrs 10 min
Makes: 8 servings

Ingredients:

Crust:

  • 1¼ cups (300 mL) graham cracker crumbs
  • ¼ cup (50 mL) margarine or butter, melted

Filling:

  • 3 tbsp (45 mL) cold water
  • 1 pkg (7 g) unflavoured gelatin
  • 1 pkg (250 g) light cream cheese softened
  • 1 tub (500 mL) strawberry Greek yogurt
  • ½ cup (125 mL) finely chopped strawberries (optional)

Topping:

  • 1½ cups (375 mL)  quartered strawberries
  • 1 tbsp (15 mL) granulated sugar

Method:

  1. Heat oven to 350°F (180°C).  Spray bottom of 9-inch (23 cm) pie plate with non-stick cooking spray.
  2. Combine crust ingredients and firmly press onto bottom and up sides of pie plate.  Bake 8 minutes.  Cool on wire rack.
  3. In small microwavable measuring cup, add cold water and sprinkle with gelatin; stir and let stand two minutes until gelatin has expanded and solidified.  Microwave on high power 30 to 40 seconds to turn gelatin back to a liquid.
  4. In medium bowl, beat cream cheese on medium speed until light and fluffy.  Add yogurt, dissolved gelatin and chopped strawberries; beat until smooth.
  5. Pour into baked crust.  Refrigerate until set; at least 3 hours.
  6. Prepare strawberry topping by sprinkling sliced strawberries with sugar; let stand 10 minutes.  Serve over sliced cheesecake.

**Vegetarian?  Replace gelatin with agar agar.  Found in most health food and bulk food stores.

Courtesy Yoplait Canada,
http://www.yoplait.ca/en/index.aspx

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Scrumptious super food smoothies

BT Toronto | posted Wednesday, Aug 21st, 2013

aug19-smoothie

Where’s the broccoli? It’s hidden beneath the flavour of Yopa! and blended with every sip.

Scrumptious super food smoothies

Prep Time: 5 minutes | Total Time:  5 minutes
Makes: 2 servings

Ingredients:

  • ½ cup  to 1 cup (125 mL to 250 mL) frozen cut broccoli
  • 1 cup (250 mL) skim milk
  • 1 medium banana
  • 3, 100 g containers (about 1 cup/250 mL) Yoplait® Yopa!™ Greek Yogurt – Very Berry Lush (or any other flavour Yopa! Greek Yogurt)
  • ½ cup (125 mL) frozen blueberries

Method:

  1. Cook broccoli as directed on package; rinse with cold water. Drain.
  2. In blender place all ingredients. Cover; blend on high speed 1 minute to 1 minute 30 seconds.
  3. Serve immediately.

**Leftover Broccoli?  If you have any leftover cooked broccoli from dinner, put it in the fridge and use it up the next day in this super healthy smoothie!

Courtesy Yoplait Canada,
http://www.yoplait.ca/en/index.aspx

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Carrot and squash soup

BT Toronto | posted Tuesday, Aug 13th, 2013

Carrot and squash soup

Ingredients:

  • 2 cups fresh carrot juice, room temp.  (Best if you have a juicer and can make your own.)
  • 1/2 butternut squash, meat only, no skin, cubed (about 2 C)
  • 1/2 -2 very ripe avocados
  • 4 green onions OR 1 medium-sized leek washed very well, chopped
  • 3 tbsp hempseed or hemp hearts
  • 2 tbsp raw pine nuts
  • 1 tbsp olive oil
  • 1 tsp cumin
  • 1/2 tsp ginger
  • Sea salt
  • Fresh ground pepper

Method:

  1. To blender, add juice, squash, onions and pine nuts.  Blend on HIGH for 30 seconds, and then bringing down to medium speed for about 2 more minutes.  Your aim is to puree it well, but to also slightly warm the soup.
  2. Once you are happy with the consistency, add the avocado, oil, cumin, ginger and a pinch of sea salt and pepper (to taste.)  Run on low to medium for another 30 – 60 seconds.
  3. Top each serving with 1 tbsp hempseeds.

Courtesy Meg Pearson,
www.twitter.com/mapwellness

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Vegan endive tacos, chickpea hummus, and sunseed pate

BT Toronto | posted Tuesday, Aug 13th, 2013

Vegan endive tacos, chickpea hummus, and sunseed pate

No-meat endive tacos

Ingredients:

  • 1 cup raw sunflower seeds
  • ½ cup + 1 tbsp raw almond butter
  • 4 sundried tomatoes, soaked and chopped
  • 3 tbsp fresh basil, shredded
  • 1 tbsp nutritional yeast
  • 1 clove of garlic
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1 tsp olive oil
  • Pinch cumin
  • sea salt to taste

Method:

  1. Combine all ingredients in food processor and blend until the mixture reaches a texture similar to ground meat.
  2. Scoop the mixture out by into heaping teaspoons and form each meatball.  Try not to over-roll them; we are going for “rustic” Italian here!
  3. This mix can be served as balls over raw zucchini pasta as seen here, but it can also be a great vegetarian stand-in for any recipe you’d use ground meat.  Try it as a taco or sandwich filling, a base for a raw chilli, or as a crunchy topping for salad or soup!  This protein-packed flavour blend pairs well with marinara sauce, cashew sour cream or pesto!

Sprouted chickpea hummus

Ingredients:

  • 2 cup sprouted chickpeas (mine had tails about ¾ inch in length)
  • 2 tbsp tahini (sesame butter)
  • 1/3 cup extra virgin olive oil
  • 1 lrg clove garlic
  • 1 tbsp fresh lemon juice
  • ½ tsp sea salt
  • ½ tsp sweet paprika
  • 1 tbsp tamari or soy sauce

Method:

  • Add all ingredients to bowl of your food processor.  Process on low until well incorporated and smooth.  You will need to scrape down the sides of the bowl with a spatula from time to time.

Sunseed pate

  • 1 ½ cup raw sunflower seeds
  • ½ inch fresh ginger
  • 1 tbsp hemp hearts
  • 1 clove garlic
  • 3 dates
  • 2 tbsp nutritional yeast
  • ¼ tsp turmeric
  • 1 tsp onion powder
  • 1 tbsp yellow curry powder
  • 1 tsp cumin
  • 2 tbsp fresh basil, firmly packed
  • 1 ½ tbsp fresh lemon juice
  • Sea salt to taste

Method:

  1. Add all ingredients to small bowled food processor of high powered blender.  Puree until well incorporated and smooth.  Serve with fresh crudité or crackers

Courtesy Meg Pearson,
www.twitter.com/mapwellness

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Not-cho vegan cheese dip

BT Toronto | posted Tuesday, Aug 13th, 2013

Not-cho cheese dip

Ingredients:

  • 1 cup soaked raw cashews
  • 1-2 tablespoons lemon juice
  • 2 teaspoons onion powder (or ¼ cup fresh, grated)
  • 1 teaspoon garlic powder (or 1 clove fresh, grated)
  • 2 teaspoons cumin
  • 4 oz jar of chopped (or 1 large whole roasted pimento)
  • 1 teaspoon of salt
  • 2 tbsp. Nutritional Yeast
  • 1 tbsp. Hemp Seeds
  • 1/2 cup water**

Method:

  1. Whiz above ingredients in blender until smooth. Serve with fresh veggies, nacho chips or crackers.

**You can also add more water to this mix to reach a saucier consistency, which is super as a sauce for raw zucchini noodles!

Courtesy Meg Pearson,
www.twitter.com/mapwellness

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Chocolate vegan macaroons

BT Toronto | posted Tuesday, Aug 13th, 2013

Chocolate vegan macaroons

Ingredients:

  • 3 cups of shredded coconut
  • 1 cup of raw cacao
  • 1 tsp lucuma powder
  • 1 tsp sea salt
  • 1.5 tbsp of maca root powder
  • 3/4 cup of raw honey
  • 1/4 cup of coconut oil

Method:

  1. In large bowl mix all ingredients with a spatula.  Create “igloo” shape using an ice cream scoop or rounded tablespoon. Dehydrate until desired texture is reached, anywhere from 5 to 14 hours!

*Oven option: set oven on lowest heat setting, line baking sheet with parchment and spread macaroons evenly.  “Bake” for an hour, with the oven door propped open (I used the thin end of my rolling pin to hold the door slightly ajar). 

Adapted from Cyrstal Bruneau’s recipe, owner of Hacienda Del Sol, a beautiful rustic retreat center located on the remote Guanacaste Peninsula of Costa Rica.  And my new soon to be home. 

Courtesy Meg Pearson,
www.twitter.com/mapwellness

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Encastry pastry of spinach and roasted red pepper

BT Toronto | posted Wednesday, Aug 7th, 2013

Encastry pastry of spinach and roasted red pepper

Ingredients:

  • 1 cup spinach, cooked, drained and chopped
  • ½ roasted red pepper, diced
  • ½ cup feta cheese, crumbled
  • 1 tsp fresh garlic, minced
  • 1 egg, beaten
  • 6 leaves fresh basil, chopped
  • To taste salt & pepper
  • 6 sheets phyllo dough

Method:

  1. Pre-heat toaster oven to 400F. In a large bowl mix together all of the ingredients except the Phyllo dough.
  2. Spread out the sheets of parchment on a flat surface while keeping covered with a moist towel to not dry out. Brush three pieces of Phyllo dough with melted butter and lay each piece on top of each other. Cut the dough into 2-inch wide strips.
  3. Place one tbsp of the filling on the end of each strip of Phyllo. Starting at the end with the filling, fold one corner of the dough over the spinach filling to the opposite side of the strip to form a triangle, like point folding a flag.
  4. Place the triangles onto the baking sheet pan and brush with melted butter. Bake for 15 minutes until brown and crispy. Serve with mixed greens and lemon thyme vinaigrette.

Courtesy Michael P. Clive,
www.twitter.com/michaelpclive

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Sole en papillote

BT Toronto | posted Wednesday, Aug 7th, 2013

Sole en papillote

Ingredients:

  • 1 red pepper, julienne
  • 1 carrot, grated or julienne
  • 15 snow peas, julienne
  • 8 cherry Tomatoes, halved
  • 4oz. sole fillets
  • 2 tbsp butter
  • 2 sprigs fresh dill, chopped
  • 1 tbsp white wine (optional)
  • To taste salt & pepper

Method:

  1. Preheat the oven to 425F. Cut 2 heart-shaped pieces of parchment paper large enough to contain the fish and vegetables when folded in half.
  2. Toss the vegetables together. Place the half of the vegetables on half of each piece of the parchment paper. Place one of the sole filets on each portion of vegetables. Place half of the butter and dill on top of each piece of fish. Season with salt & pepper. Add a splash of white wine (optional)
  3. Fold the parchment paper over the fish and seal well on all sides. Carefully slide the fish onto the tray and slide into toaster oven for 8-10 minutes.
  4. Remove the tray from the toaster oven, place the envelope on a big plate, take it to the table and break open the parchment paper.

Courtesy Michael P. Clive,
www.twitter.com/michaelpclive

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