White Bean, Cabbage and Tomato Soup

Fall is here and so is soup season! Warm up with a bowl of this easy to make soup. You can also freeze it and keep it on hand when you need a bowl of something warm. Disclaimer, it pairs well with tuna sandwiches!

Recipe:
1 medium white onion, diced small
2 celery stalks, chopped fine
1 carrot, peeled and diced small
3 cups green cabbage, sliced thin (chiffonade)
1 cup cooked white cannellini beans
1.5 cups cherry tomatoes, halved
2 liters chicken or vegetable stock, no salt added
2 bay leaves
2 tbsp fresh dill
Salt and pepper to taste
Olive oil

Method:
– in a large pot on high heat add oil
– add onions, celery and carrots, stir, cook for 5 mins
– add cabbage, stir, cook for 10 mins
– add stock, stir, bring to a boil
– once boiled, reduce to a simmer
– add bay leaves, simmer 1 hour
– add beans, tomatoes, fresh dill, salt and pepper, simmer 10 mins
– pluck out bay leaves
– serve hot or freeze and save for later

Yield: 3 large bowls

Atlantic Salmon with Olive Tapenade

What are you making for dinner tonight? Fish is such a great alternative to meat. Its light, and full of omega-3’s and protein.

Recipe:
2 (140-200g) portions Atlantic salmon, with the skin on
1 garlic clove, peeled, minced
2 tbsp white onion, chopped fine
4 sun dried tomatoes, chopped
4 kalamata olives, pitted, chopped
extra virgin olive oil
salt and pepper

Method:
– preheat oven to 204C (400F)
– heat an oven safe pan on high heat, add olive oil
– season fish well with salt and pepper on both sides
– place fish skin side up in pan, sear 8 mins, or until fish is golden brown
– flip and sear, 4 minutes
– place in oven for 14 minutes
– heat a small pan on medium high heat, add olive oil
– saute garlic, onions, tomatoes and olives for 3 mins
– after 14 mins, top fish with tapenade, return to oven and cook another 5 mins or until fish is cooked (internal temp of 70C (158F)
– serve hot with an arugula salad and sauteed red peppers

Yield: serves 2

Spring Leek and Sweet Potato Soup

I know it’s warming up outside, but I eat soup all year round… Leeks are in season right now in Ontario and I thought I would use them in a traditional way. Classic leek and potato soup is usually cream based and heavy, so I lightened it up with this healthier alternative.

Recipe:
2 medium sized sweet potatoes, peeled and chopped rough
2 celery stalks, washed and chopped rough
2 large leeks, trimmed, cut in half lengthwise, washed and sliced thin
handful fresh parsley (curly or flat), chopped rough
2 tbsp fresh dill
3 bay leaves
3.5 liters water
salt to taste
olive oil

Method:
– in a sauce pot on high heat add olive oil
– add potatoes and celery
– cook 10 minutes
– add water, parsley, dill and bay leaves
– cover and bring to a boil
– reduce to a simmer and simmer 25 mins, or until potatoes are soft
– in the meantime, heat a pan on medium heat, add olive oil
– saute leeks for 10 mins, until soft
– set the leeks aside
– remove the pot with potatoes from the heat and pluck out the bay leaves
– with a blender or immersion blender, blend until smooth
– return to heat and add almost all of the leeks (reserve some for garnish) and salt to taste
– heat and serve, garnish with remaining leeks

Yield: about 2 litres

Bruschetta Stuffed Roasted Zucchini

Bruschetta is a crowd favorite, so why not jazz up your veggie side (or main) dish with it. If this doesn’t entice you to eat more veggies, I don’t know what will. In the summer, homegrown zucchini can grow to be huge and I think that would be a great opportunity to stuff them. I used small zucchinis in this recipe, so if you’re stuffing large ones, just make more bruschetta and go to town.

Recipe:
2 green zucchinis (the bigger the better, you may have to make extra bruschetta if they’re large zucchinis), washed, sliced in half lengthwise (leave the ends on)
1/2 orange or red bell pepper, diced small
4 whole, canned tomatoes or 2 beefsteak tomatoes, diced small
2 garlic cloves, peeled and minced
1 tsp oregano, fresh or dried
1 tsp basil, fresh or dried
extra virgin olive oil
salt
1 tbsp fresh parsley, chopped fine

Method:
– preheat the oven to 204C (400F)
– line a baking sheet with parchment paper
– scoop out seeds from zucchini, leaving a boarder around all edges, place on parchment paper with the skin side down
– in a bowl, mix together the diced pepper, tomato, garlic, herbs and salt
– fill the zucchinis with bruschetta
– drizzle olive oil over the zucchinis
– bake in oven for 20 minutes
– garnish with parsley, serve hot

Yield: 2 zucchinis

Vegetable Broth 101

Making soup is so easy and even more rewarding when you use your own homemade broth! Everyone should know how to make an easy vegetable broth, and always have some on hand in the freezer.
You can use whatever veggies you have on hand, just avoid bitter veggies like broccoli, Brussels sprouts or rapini, and always include a basic mirepoix of onions, carrots and celery at a ratio of 50% onions, 25% carrots and 25% celery.

Recipe:
white onion, chopped rough with the skin
carrot, chopped rough with the skin, or use leftover ends or trimmings
celery, chopped rough, or use leftover ends or the leaves
garlic, whole smashed with the skin, or use leftover skin and trimmings
fresh rosemary, whole
fresh parsley, whole
salt
pepper
water
extra virgin olive oil

Method:
– in a pot on high heat, add oil
– add onion, carrot, celery and garlic
– saute for 5 mins
– cover the veggies with water, allowing about 2 inches of water above the amount of veggies you are using
– add rosemary, parsley, salt and pepper
– being to a boil, then reduce to a simmer
– simmer for 1 hour
– adjust salt to taste
– strain
– store in the fridge or freezer until use (thaw in the fridge before using frozen stock)

Caesar-Style Avocado Dressing

Caesar dressing is a crowd favorite. But finding a healthy, dairy-free store bought alternative is near impossible. Make your own, and feel like you’re doing your body some good, rather than feeling like you’re indulging in something guilty! Use it as a dip for veggies or as a salad dressing (adjust the water accordingly).

Recipe:
1 ripe avocado
1 garlic clove, smashed, peeled
2 tsp capers, drained
2 tsp tahini
1 tsp extra virgin olive oil
2 tbsp water (add more depending on if you prefer a thicker dip or thinner for a dressing)
2 tbsp fresh lemon juice
black pepper to taste
salt if needed (I find the capers have enough salt for me, but adjust per your taste buds)

Method:
– add all ingredients in a food processor, blender or mortar and pestle
– blend until smooth
* this consistency is thicker, and more like a dip, if you intend to use it for a salad dressing, add 3 tsp more water and blend until smooth (you can keep adding water if you prefer it even thinner)
– serve with veggies or toss with salad

Yield: about 3/4 cup

Baked Parmesan Zucchini Fries

Make these tonight! More nutritious than potatoes and all the crisp, without the grease.

Recipe:
3 green zucchini, washed, sliced lengthwise into long strips
1 cup Parmesan cheese, finely grated
2 cups breadcrumbs
1 tbsp dried basil
1 tbsp dried oregano
salt and pepper
1 1/2 cups all purpose flour
2 eggs, whisked
1/2 cup milk
lemon wedges for garnish

Method:
– preheat oven to 218C (425F)
– place flour in a large bowl, set aside
– place eggs and milk in a large bowl, whisk together, set aside
– place Parmesean, breadcrumbs, basil and oregano in a large bowl, mix together, set aside
– create a breading station, place ingredients from left to right: sliced zucchini, flour, eggs, breadcrumbs, and a baking sheet lined with parchment paper
– taking one at a time, dip zucchini into flour to evenly coat, shake off any excess, place in egg mixture
– wish a fork, toss the zucchini until it is evenly coated, using the fork, lift the zucchini out of the eggs and place in the breadcrumbs (using a fork allows your hands to stay clean so you don’t get the breadcrumb mixture wet with egg)
– toss zucchini in breadcrumbs until evenly coated
– place on baking sheet
– continue this process until all zucchinis are battered
– ensure all zucchini are side by side on baking sheet, not overlapping
– bake in oven for 20 mins, until crispy
– serve hot, sprinkled with coarse sea salt and garnish with lemon wedges on the side 

Yield: Serves 4

Loaded Chicken and Greens Soup

If you’re sick with a cold, or want to warm up from the snow, this soup is what you need! It’s packed with tons of greens, veggies, iron and protein. Safe for my gluten free, lactose-free and diabetic friends.

Recipe:
1 medium size white onion, diced fine
2 carrots, peeled, diced small
2 celery stocks, washed, trimmed, diced small
4 garlic cloves, peeled, minced
2 liters no salt added chicken stock
1 liter water
4 bay leaves
1/4 cup fresh flat-leaf parsley, chopped fine
2 tbsp fresh dill, chopped fine
1 cup cooked white kidney beans, rinsed
1/2 bunch rapini, trim the ends, chopped into 1 inch pieces
2 cups fresh spinach
1 1/2 cups cooked chicken, shredded (white or dark)
salt and pepper to taste
olive oil (or flax oil if you have it)

Method:
– heat a large stock pot on medium heat, add oil
– saute onions, carrots and celery for 3 mins
– add garlic, saute for 5 mins
– add chicken stock, water, bay leaf, parsley and dill, cover and let simmer for 45 mins
– add rapini, cook uncovered for 10 mins
– add spinach, beans and chicken, cook uncovered for 5 mins
– add pepper and a generous amount of salt (there is no salt in the broth so you will need a good amount to bring out all the flavours)
– serve hot
Note: for my vegetarian friends, you can sub for veggie stock and omit the chicken!

Yield: about 2 1/2 litres, 5-6 servings

Veggie Curry Bowl with Spicy Garlic Potatoes

If you go to a shawarma joint and all you smell is garlic, you’re in the right spot. Every place makes their garlic potatoes a bit differently but this reenactment is sure to taste similar. This recipe is safe for my gluten-free, lactose-free and vegan friends.

Recipe:
10 mini red potatoes, washed (leave the skin on)
7 garlic cloves, minced as fine as possible to a paste consistency (use mortar and pestle if you have one)
1 tbsp + 1 tsp Louisiana style hot sauce (I used Frank’s)
extra virgin olive oil
salt and pepper
your choice of veggies (I used 1 yellow bell pepper and 1 large carrot), chopped into large pieces lengthwise
1 cup chickpeas, cooked
1 tsp turmeric
1 tsp coriander
1 tsp cumin
1 tsp curry powder
1 tsp dried thyme
fresh cilantro

Method:
– preheat oven to 204C (400F)
– toss veggies and chickpeas with olive oil, turmeric, coriander, cumin, curry powder, thyme and salt and pepper
– place on baking tray lined with parchment paper and bake in the oven until veggies are soft and chickpeas are crunchy, about 20 mins
– place potatoes in a pot, cover with water and bring to a boil
– boil until soft, about 15 mins
– drain and set aside to cool
– in a large bowl mix together garlic, hot sauce, olive oil, salt and pepper
– add potatoes and toss until coated
– pour out onto a baking tray lined with parchment paper
– smash each potato with the palm of your hand to flatten
– bake in oven until crispy on the outside, about 8 mins
– serve everything in a bowl, garnish with fresh cilantro

Yield: 2 servings

Southern Cornbread

Treat yourself with a classic comfort food. Pair it with chili, baked beans or anything covered in barbecue sauce!

Recipe:
1 cup cornmeal
3/4 cup all purpose flour, sifted
1 tbsp white sugar
1 1/2 tsp baking soda
1/2 tsp baking soda
1/4 tsp salt
2 large eggs
1 1/2 cups buttermilk (if you don’t have any, make your own with 1 1/2 cups 2% milk and 1 tbsp lemon juice, let sit for 5 mins before using)
6 tbsp unsalted butter, melted

Method:
– preheat oven to 218C (425F)
– grease an 8 inch square pan
– in a large bowl blend together the cornmeal, flour, sugar, baking soda, baking powder and salt
– in another medium bowl blend together the eggs, buttermilk and butter
– add the wet ingredients to the dry and mix until just incorporated (the batter will still be lumpy)
– place in the middle rack of the oven
– bake for 24 mins
– remove from oven and let rest in the pan for 10 mins
– remove from pan, cut into 9 squares, serve

Yield: 9 slices