Quinoa Salad

I added shrimp to this for my husband, but it could easily be left out as well. Next time, I think that I will add a can of chickpeas (rinsed and drained of course) for me.

About 30 large shrimp (I used frozen)
2 cups quinoa
1/4 cup sundried tomatoes, chopped
12 kalamata olives, pitted and chopped
1/4 cup toasted pine nuts
1/4 cup goats cheese, crumbled

Cook quinoa according to package directions. Sometimes I use vegetable stock to give it more flavour.

While quinoa is cooking, prepare sundried tomatoes, olives, pine nuts and goats cheese in a large bowl.

Once vegetables and cheese are assembled, cook shrimp in a frying pan. Drain the water from the shrimp if you are using frozen.

Once the quinoa and shrimp are ready, add them both to the sundried tomato mixture. You can either serve this warm or cold.

Mushroom Stroganoff

Approx. 4 cups dry whole wheat egg noodles
1 tbsp olive oil
1 onion, finely diced
4 cups sliced mushrooms (I used crimini mushrooms)
1 cup frozen peas
2 cups vegetable broth
1 ½ cups low fat sour cream
3 tbsp spelt flour
¼ cup freshly chopped parsley
Freshly grated parmesan cheese

Saute onion in oil until translucent. Then add mushrooms and cook until brown. Place cooked vegetables in a bowl and set aside.

While vegetables are sautéing, cook egg noodles according to package directions.

In the same skillet that vegetables were cooked in, add the vegetable broth. Let cook for several minutes (about 10 minutes) on high or until it has reduced in half. Return vegetables to the pan. Add peas.

In a small bowl combine sour cream and flour. Add this mixture to vegetables and broth. Cook for a few minutes until sauce has thickened. Add fresh parsley and noodles. Stir until all noodles are evenly coated with the sauce. Serve with extra fresh parsley if desired and freshly grated parmesan cheese.

Lime Coconut Muffins

2 cups spelt flour
1/2 cup coconut, and another ¼ cup for sprinkling on top of muffins
2 tsp lime zest
½ tsp salt
1 tsp baking soda
½ cup organic sugar cane
1/4 cup butter, melted
1 egg white
¼ cup skim milk
1 cup vanilla yogurt
2 tbsp freshly squeezed lime juice

Preheat oven to 350 degrees

In a large bowl, combine flour, coconut, baking soda and salt.

In a medium bowl combine sugar, butter, egg, milk, vanilla and lime juice. Add to flour mixture.

Evenly divide batter into 12-muffin tin, and top each with coconut.

Cook for 18 minutes.

Apple Sauce Muffins

1 1/4 cups Spelt Flour
1 1/4 cups oats
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 tsp cinnamon
1 cup sweetened applesauce
1/2 cup skim milk
1/4 cup organic sugar cane, plus 2-3 teaspoons for the tops of the muffins
1 large egg, lightly beaten
1/2 cup plain or vanilla yogurt
1/2 cup raisins


Preheat oven to 400 degrees

Combine flour, oats, baking powder, baking soda, salt and cinnamon in a large bowl.

In a small bowl, mix together applesauce, milk, sugar, yogurt and egg.

Add applesauce mixture to flour mixture. Add raisins.

Pour evenly into 12-muffin tin. Top each muffin with a sprinkle of sugar.

Cook for 16 minutes.

Pina Colada Muffins

¼ cup egg whites
14 oz can crushed pineapple, drained
½ cup plain yogurt
1/3 cup organic sugar cane, and 2-3 tsp more for topping
¼ cup butter, melted
1 ½ cups spelt flour
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
3/4 cup Shredded coconut


Preheat oven to 400 degrees

In a medium bowl combine egg, pineapple, yogurt, sugar and butter.

In a small bowl combine flour, baking powder, baking soda and salt.

Add flour mixture to pineapple mixture. Stir until combine – do not over-mix. Add coconut.

Divide batter evenly in greased muffin tin. Top each muffin with a sprinkle of sugar.

Cook for 22 minutes or until a toothpick comes out clean.

Sweet Potato Chili

This has a REALLY smoky flavour.

1 large sweet potato, diced
1 onion, diced
2 cloves garlic, minced
3 tsp chilli powder
2 tsp cumin
1 28oz can diced tomatoes
1 19oz can black beans
1 19oz can mixed beans
2 tbsp canned chipotle peppers, chopped
1 tsp paprika
½ cup orange juice
½ cup of water
3 tbsp. red wine vinegar
Salt to taste
½ cup fresh cilantro, chopped (optional)

Add all ingredients to a slow cooker on low for 8 hours, or high for 4 hours.

Top with fresh cilantro when serving. I also served it with whole wheat egg noodles.

Quinoa and Blueberries

1 cup milk
1 cup water
1 cup quinoa
1 1/2 cups frozen blueberries
1 tsp. organic sugar cane
1 tbsp. maple syrup
2 tbsp. slivered almonds

1. In a pot on medium high, combine milk, water and quinoa. Cook for about 15 minutes. Add sugar and maple syrup and cook for another 2 minutes.
2. Top with slivered almonds.

Asian Vegetable Stir-Fry

1 tbsp olive oil
1 portabella mushroom, diced
2 carrots, grated and sliced thinly
3 stalks celery, sliced thinly
1/3 cup red onion, sliced
1 bell pepper, diced
About 30 snow peas, with the ends trimmed
1 cup edamame beans
¾ cup green beans (I used frozen)
3 cloves garlic, minced
About 10 oz. soba noodles (if you can’t find these, a whole grain spaghetti will also work)

Sauce:
1/4 cup light soy sauce
4 tbsp. Hoisin sauce
2/3 cup vegetable stock
1 ½ tbsp. corn starch

1. Cook soba noodles according to package directions.
2. Heat oil in a wok. Add vegetables, beans and garlic. Saute until all vegetables are soft, a few minutes.
3. While vegetables are cooking, make sauce by combining all ingredients in a bowl, and stir until the corn starch has dissolved.
4. Add sauce and cooked noodles to vegetables. Let it continue to cook until sauce thickens.

Oatmeal and Carrot Muffins

This is modified from the "Everyday Health" website

1 cup skim milk
1 cup oats
2 carrots, grated
1/2 cup sugar
1/4 cup butter
1/4 cup egg whites
1 cup spelt flour
1 tbsp baking powder
1/2 tsp salt
1/2 tsp baking soda
1 tsp cinammon
1/2 cup raisins

1. Preheat oven to 400 degrees.
2. In a bowl, combine milk and oats. Set aside.
3. Cream together 1/4 cup of sugar, butter and eggs. Add to oatmeal and milk mixture. Add carrots.
4. In another bowl, combine flour, remaining sugar, baking powder, salt and baking soda. Add to sugar and butter mixture. Add raisins.
5. Bake in a muffin tin that has been sprayed with non-stick spray, or lined with muffin tins for 20 minutes, or until a toothpick comes out clean.

Tortilla Soup

Soup:
1 onion, finely chopped
1 28 ounce can of diced tomatoes
1 19 ounce can of black beans, rinsed and drained
2 cups vegetable stock
1.5 tbsp soy sauce
A splash of hot sauce (depending on how spicy you like it)
3 cloves garlic, minced
2 tsp chili powder
2 tsp cumin

Toppings:
Cilantro
Yellow corn tortilla chips
Avocado

Combine all soup ingredients in a slow cooker, and cook on low for about 6 hours.

Top with diced avocado, chopped cilantro, and yellow corn tortilla chips.

Frittata

1 cup whole grain pasta (I like to use penne or linguine, but any will do)
3 Roma tomatoes, diced
2 tbsp fresh basil, chopped
1/4 tsp salt and pepper
3/4 cup egg whites
1 whole egg
1 cup sharp cheddar cheese

1. Cook pasta according to package directions
2. In a bowl, combine all other ingredients, except cheese. Add cooked pasta once that is finished.
3. Spray with medium sized frying pan with non-stick spray, or drizzle with olive oil.
4. Pour all ingredients into the pan, on medium heat. Top with a lid, so that the top of the egg also cooks.
5. Cook until egg is mostly cooked, and only minimally jiggles. Then, slide the frittata onto a plate, and then flip it back into the pan, on the other side that hasn't been cooked yet. This can be a little tricky, but it does work. Just be patient.
6. Add cheese to the top. Replace lid. Cook until cheese is melted.
7. Remove from heat. Let cool for a few minutes before serving. If you serve it too fast, it will fall apart.

You can use any veggies or ingredients that you want to. Brocolli and cheese is also good.

Thai Pizza

This is adapted from Eat, Shrink and Be Merry, but I have changed the sauce, added more vegetables, and taken out the chicken (which can be easily added in if you wanted).

Peanut Sauce
1/4 cup all natural peanut butter
2 tsp soy sauce
2 tsp sesame oil
1/4 cup water
pinch red chilies
1 tsp honey
1 tsp red wine vinegar
pinch of salt
2 cloves garlic

Combine in a pot, bring to a simmer until all ingredients combine. Set aside.

Pizza
4 personal sized whole grain pizza shells
2 carrots, juliened or grated
1 bell pepper, sliced
5 green onions, sliced
1.5 cups bean sprouts
1 cup cheese of your choice, I like to use cheddar
2 tbsp chopped, fresh cilantro


1. Spread an even amount of peanut sauce on each pizza.
2. Top with the vegetables and cheese.
3. Cook at 425 for about 10 minutes, or until cheese is golden brown. Broil for a couple minutes for an extra crispy pizza.
4. Top with cilantro.

White Bean and Tomato Soup

This is super easy, and great for a quick meal.

3 cups vegetable stock
1 28oz can of diced tomatoes
1 can white beans, rinsed and drained
1/2 cup red lentils
1/4 cup fresh basil
Salt and Pepper to taste
2 cloves garlic, roughly chopped

Combine all ingredients in a large pot, and let simmer for about 20 minutes. Puree until smooth. Top with a drizzle of olive oil, fresh asiago cheese, and more fresh basil.

If you want to make this in the slow cooker, add all ingredients but basil to the slowcooker, and cook on high for 4 hours or low for 8 hours. Puree once cooked. Top with fresh basil. Don't add the basil while it is cooking, as it won't taste as good if it sits in the pot for the whole day.

Bean Salad

Super easy, and a great side dish!
Either chickpeas or white beans can be used in the recipe.

1 can chickpeas or white beans
1/4 cup roasted red pepper, chopped
1/4 cup sun-ripened tomatoes, chopped
10 kalamata olives, pitted and chopped
1 tsp fresh basil, finely chopped
4 tbsp red onion, finely chopped
2 garlic cloves, finely chopped
1 tbsp olive oil
Salt to taste

Combine all ingredients into a bowl, mix well.

Black Bean Patties

Adapted from Tosca Reno's Eat Clean recipes.
These can be used as a meatless burger, or on their own.

1 can black beans
1 small onion, chopped
2 cloves garlic
1 carrot, chopped
1/2 cup oats
1/4 cup almond butter (all natural peanut butter will also work)
3 tbsp raw pumpkin seeds
1 1/2 tbsp Worcestershire sauce
1/4 cup raw sunflower seeds
2 tbsp olive oil
2 egg whites
pinch red pepper flakes
1/2 tsp paprika
1/2 tsp curry powder
1/2 tsp salt (or to taste)


Preheat oven to 425.

Blend all ingredients in a blender until smooth. Scoop into patties on a cookie sheet lined with parchement paper.

Cook for about 25 minutes, or until golden brown.