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PREPARE BEETS PREPARE SAUCE
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PRINTER-FRIENDLY VERSION
| 3 to 4 2 Tbsp 1 clove 1 cup ½ cup |
Broccoli crowns - approx. 1 lb olive oil Garlic Bread crumbs - fresh Pine nuts |
MIX INGREDIENTS
- Cook the broccoli in a large pot of boiling water until crisp-tender, about 3 minutes.
- Heat the oil in a large skillet over medium heat and stir in the garlic. Add the crumbs and stir fry until they are golden, about 3 minutes. Add the pine nuts during the last minute.
- Reheat the broccoli and spoon it into a flat serving dish with a lip. Season with salt and pepper to taste. Top with crumb mixture and serve immediately.
Guacamole con Tofu (vegan)
• Makes approx. 2½ cups
• Truly delicious...& provides complete protein while being refreshingly light
• A healthier spread substitute for butter, sour cream or cream cheese
• Tofu adds more texture without taking away from the flavour
• Avocados are high in monounsaturated fat and 1/3 of an avocado daily is good as part of a healthful diet.
MASH AVOCADO & ADD INGREDIENTS
• In a large ceramic or glass bowl mash the avocado lightly
•Add all remaining ingredients except the tofu and mix well.
| ½ cup 2 medium 1 1 small 2 ½ small 2 tablespoons ¼ teaspoon 2 tablespoons To Taste To Taste |
Tofu - fresh & firm, finely cubed into ½ inch cubes Avocados - ripe, peeled and pitted tomato - ripe & chopped Jalapeno pepper - fresh, seeded and finely chopped garlic cloves - freshly pressed or minced Onion - chopped Lemon juice Hot sauce - such as Tabasco Cilantro - fresh & finely chopped Sea salt Pepper - freshly ground |
ADD REMAINING INGREDIENTS
• Add tofu, salt and pepper mixing well
• Add all remaining ingredients except the tofu and mix well.
• Serve with organic tortilla chips (baked tortilla chips and raw vegetables as healthier alternatives), or with fresh corn tortillas, beans and salsa as tacos.
Red Cabbage with Pear
• Makes 4 servings
| 1 2 1 cup 2 Tbsp 2 tsp ½ tsp |
Red cabbaged, thinly sliced Bosc pears - whole, firm, peeled, cored & thinly sliced Water Cider vinegar...or to taste Sugar Salt |
COMBINE & SIMMER
• Combine all the ingredients in a large saucepan
• Bring to a simmer, cover, and cook 10 – 15 minutes, until the cabbage is tender but not mushy.
• Taste and correct seasoning.
Carrots Julienne with Lemon & Almonds
• Makes 4 servings
| 1/2 Tbsp 4 large 1/4 cup 1/2 tsp 2 Tbsp 2 Tbsp To taste To taste |
Butter Carrots - cut into thin, julienne sticks Water Lemon peel - grated lemon juice - fresh Slivered almonds - toasted Salt Pepper - freshly ground |
COOK CARROTS
• Melt the butter in a medium saucepan over medium heat and stir
• Fry the carrots until they are coated and shining
• Add the water and salt, and cook, stirring, until the carrots are crisp-tender, about 5 minutes after the water boils, adding more if necessary
• Stir in the lemon peel and cook about 1 minute
• Transfer to a warm serving dish
• Stir in the lemon juice, almonds and white pepper to taste.
Potatoes & Broccoli with Caper Vinaigrette
• Makes 6 servings
| VEGETABLES | CAPER VINAIGRETTE |
| 6-7 splash 1 tsp splash 2/3 lb 1/3 cup 1/2 cup 1/2 cup 1/2 cup |
Red Potatoes - golf ball size White Grape Juice Sea Salt Sherry Vinegar Broccoli Florets Red Pepper - roasted, chopped Pepperoni slices - slivered Parmesan Cheese - freshly grated Red Onion - sliced |
2 1 Tbsp 1 Tbsp pinch 1/3 cup 2 Tbsp |
Garlic Cloves - minced Dijon Mustard Sherry Vinegar Red Pepper Flakes - cracked Olive Oil Capers - drained |
PREPARE VEGETABLES
• Boil potatoes in large pot of salted water - until barely tender -10 min.
• Preserve pot of water. Use slotted spoon to move potatoes to a large salad bowl
• Immediately douse with juice, vinegar & salt. The hot potatoes soak up the flavour
• Quickly blanch broccoli in preserved water - florets should remain green yet tender. Drain & rinse until cool water immediately.
• Combine with all ingredients
PREPARE VINAIGRETTE DRESSING
• Add capers to whisked ingredients
• Toss dressing with vegetables. Chill vegetable dish.
Recipe courtesy of www.grouprecipes.com
Swiss Green Beans
• Serves 4-5
• A healthy snack for the whole family.
STEAM
• Steam the green beans until just tender.
• Remove from heat, and immediately rinse under cold running water.
• Drain well
| 1 ½ lbs | Green beans (approx. 6 cups) fresh, whole |
COMBINE & TOSS
• Combine & add the drained beans to the bowl
• Toss until everything is well distributed
• Cover tightly and let marinate, at room temperature or refrigerated, for at least 2 to 3 hours. (longer is fine).
| 2 large 1/4 cup 1 tsp 1 Tbsp ½ tsp to taste |
Clove garlic - minced Extra virgin olive oil Tarragon - dried Dill - fresh, minced Salt Pepper - freshly ground |
2 tsp ½ cup 1/3 lb 1/2 cup 1 small 1 small |
Dijon mustard Parsley - fresh minced Swiss cheese - cut into thin strips Olives - ripe, chopped Green bell pepper - sliced Red bell pepper - sliced |
BLEND & SERVE
• Stir in lemon juice and vinegar within about 10 minutes of serving.
• Serve cold or at room temperature.
• Top with almonds immediately before serving.
| 3-4 Tbsp 1 Tbsp ½ cup |
Lemon juice - freshly squeezed Red wine vinegar Almonds - toasted & chopped |
Grilling Vegetables
• Makes 10 servings (One 4 oz. cake-filled ramekin per serving)
• IN GENERAL:
- Cut the vegetables into pieces that will cook quickly and evenly, with a consistent thickness of no more than 3/4 to 1 inch.
- Soak vegetables in cold water for about 30 minutes before you grill them to keep them from drying out.
- Pat dry, then brush lightly with oil to prevent sticking.
- Assemble kabobs, fill a grilling basket... or wrap vegetables in heavy-duty aluminum foil to bring attractive colour to your meals!
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ASPARAGUS • Cut off ends • Soak in water for 30 minutes to an hour • Pat dry and brush with olive oil • Place on grill, turning every minute • Remove when tips start to turn brown • Add some extra flavor by mixing a little sesame oil in the olive oil before you brush them. |
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BELL PEPPERS CHILI PEPPERS |
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CORN ON THE COB - with husks tied back CORN ON THE COB - wrapped in aluminum foil |
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EGGPLANT • Cut lengthwise for smaller eggplants or in disks top to bottom for larger eggplants • Soak in water for 30 minutes • Pat dry, brush with oil and grill 2-3 minutes. |
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GARLIC • Take whole bulbs and cut off the root end • Brush with olive oil and place cut side down over a hit fire • Grill garlic bulbs for about 10 minutes or until the skin is brown. |
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MUSHROOMS • Rinse off dirt and pat dry • Brush with oil and grill: 4-5 minutes for small mushrooms, 6-8 minutes for large. • Use a grill basket or topper for small mushrooms. |
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ONIONS • Remove skin and cut horizontally about 1/2 inch thick. • Brush with oil and grill 3-4 minutes. |
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POTATOES • Wash thoroughly and dry. • Rub with oil. Wrap in aluminum foil and grill 35-40 minutes, turning occasionally. |
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TOMATOES - technically a fruit • Cut in half, top to bottom. • Brush with a light coating of oil and grill cut side down 2-3 minutes. |
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ZUCCHINI & SMALL SQUASH • Slice 1/2 inch thickness. Brush with oil and grill 2-3 minutes per side. • Small squash can be cut down the middle and grilled in halves. • Optional: Heat olive oil in a small pan, and add garlic cloves. Cook over medium heat until the garlic starts to sizzle and become fragrant. Brush the slices of squash with the garlic oil, and season with salt and pepper. Wrap in aluminum foil & grill 5-10 minutes per side, turning occasionally to prevent sticking or burning...or use a grilling basket to easily brush on additional garlic oil. Onion & sweet potato are great additions. |
Heavenly Pineapple Fried Rice
Step 1 - Click here to learn how to cut a pineapple into a 'boat'.
Step 2 - Click here to view eitherof the following versions for their ingredients & instructions:
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Salsa
• Makes approx. 15 pints (30 cups)
• Mild yet mouthwatering
| 10 lbs 6 medium 3 cups 12 5 10 1 1/3 cups 1/3 cup |
Roma Tomatos - diced Onions - diced Bell Peppers - assorted colours; diced Jalepeno Peppers - seeded; chopped Chili Peppers - chopped Garlic Cloves - finely chopped Vinegar - white Cilantro - fresh; chopped |
1/4 cup 1 1/2 tsp 1 1/2 tsp 1/4 cup 1/4 cup 2 Tbsp 3 cans 1 tsp. |
Sea Salt Pepper - black Pepper - Mexican Sugar - white Sugar - brown Lime Juice Tomato Paste - thicken with extra cans (up to 3) Cumin |
REDUCE & SIMMER
• Set aside peppers, onion and tomato paste.
• In a large pot, combine remaining ingredients and bring to boil.
• Reduce heat and simmer for approx. 30 minutes, stirring occasionally.
REDUCE & SIMMER
• Add peppers and onions, simmer for 10 minutes.
• Then add tomato paste, 1 can at a time until miture is thick.
• Simmer 20 minutes, stirring occasionally.
CAN
• Spoon into hot jars, cap and proccess for 15 minutes in boiling water.
• Let cool. Enjoy!
• The part of chiles that makes them hot is the level of 'capsaicin oil'.
• These levels are measured by what 'Scoville units'. The more capsaicin, the hotter the chile.
• So if your mouth is on fire, eat peanut butter, because the oil in the peanut butter will dilute the capsicin oil. That why water won't help ...oil and water don't mix!
Orange-Glazed Tarragon Carrots
Ingredients
- 1 pound carrots, with the tops still on
- 2 tablespoons butter
- juice of 2 oranges
- Salt and pepper to season
- A handful of tarragon leaves
Directions
- Cut the tops off the carrots, leaving a few inches of green on for looks. Quarter the carrots lengthwise, getting a bit of green with each spear. Place in a sauté pan large enough to hold them comfortably. Add the butter and orange juice, then pour over just enough water to cover. With lid on, cook until the carrots are half done.
- Remove the lid and continue cooking until the carrots are tender and the liquid has reduced to a glaze. Shake the pan so the carrots are nicely coated with the glaze. Season with salt and pepper. Tear up the tarragon leaves and throw them in. Remove the carrot spears with tongs to a platter, drizzle over the liquid in the pan, and serve.
Recipe From: Laura Calder, www.foodnetwork.ca
Asparagus with Orange Sauce
Ingredients
- 2 oranges
- 1 pink shallot
- 3 tablespoons white wine vinegar
- 1/2 teaspoon Dijon mustard
- 4 tablespoons olive oil
- Salt and pepper
- 20 spears green asparagus, trimmed
- Parmesan cheese, for shaving
Directions
- First, make the dressing: Zest one orange into a bowl, then juice both oranges and boil the juice down in a small saucepan to about 3 tablespoons. Meanwhile, mince the shallot and put it in a ramekin with the vinegar poured over. Set aside five minutes. Add the mustard to the zest. When the orange juice has reduced, strain it over the zest. Drain the shallot, discarding the vinegar, and add. Whisk all together, then slowly whisk in the oil. Taste, and season with salt and pepper. Set aside.
- Bring a sauté pan full of water to the boil. Salt it, then add the asparagus and cook until tender. Drain, and immediately rinse under ice-cold water to set the colour. Pat dry with paper towels and transfer to a serving platter. Spoon over the sauce. Shave over Parmesan cheese. Grind over some pepper and serve.
Recipe From: Laura Calder, www.foodnetwork.ca
