Tag Archives: healthy

Healthy Breakfast Yogurt Parfait

Posted on by Andrea

yogurt/berry/almond delight

This is so good, I had to share.  Such a good breakfast or snack – delicious, nutritious and probiotic.  Check it out. I use  plain organic yogurt, organic kefir (which is a high probiotic yogurt-type substance), local organic maple syrup, pure vanilla, oat bran and organic raspberries. Oh, and toasted sliced almonds for some crunch-factor.

So, wash and smoosh your raspberries, then place in bottom of glass or bowl. In separate bowl, mix up 1 cup of yogurt, 2 tbsp kefir, 1 to  2 tsp maple syrup, 1/2 tsp vanilla, 1 tbsp oat bran. Mix. Scoop on top of raspberries. Top with almonds (dry roasted in pan until brown and aromatic). It’s so good, plus, I practically fainted from hunger photographing my breakfast for you, so give it a try — it does hold you over until lunchtime. YUM!

smoosh raspberries

 

yogurt, kefir, maple syrup, vanilla, oat bran

 

it’s so good.

Middle Eastern Spiced Kebabs with Raita

Posted on by Andrea

Indian Spiced Kebabs

If you enjoy the exotic flavours of Middle Eastern foods, you will love these kebabs. They are as easy as mixing up a batch of burgers, but the flavour is so awesome — you might forget about standard burgers altogether.

You can adjust the heat in these depending on how spicy you enjoy your food– add more cayenne as necessary. The cucumber raita cools things down and compliments the flavour of these kebabs perfectly. I make them in a log shape–kebabs without the sticks– about 5 inches long by 2 inches wide.   They are also great in a burger shape, served on a bun with raita, lettuce and tomato. Once you make them, you will be asked to make them again. Use a good quality ground beef. I buy pasture-raised, grass-fed beef and it does taste alot better. { Investigate your local farmer’s market to find organic beef and many other wholesome products.}

*once you have mixed up your mixture and shaped them into logs- they freeze perfectly too.

Middle Eastern Spiced Kebabs

makes 8 (4 oz) kebabs, or 4 (8 oz) burgers

2 lb ground beef

1 medium onion, grated

2 tbsp grated fresh ginger

4 cloves garlic, finely diced

2 tsp  ground cumin

1/2 tsp cayenne pepper

2 tsp garam masala (spice mixture available at asian / indian markets)

2 egg yolks

1 tsp salt

a handful of fresh coriander, chopped finely (if you have it)

Mix up ingredients. Shape into logs or patties. Cover and refrigerate, let the flavours meld for at least 1/2 an hour.  Heat bbq up to medium (about 325-350F). Cook directly on the grill, turning frequently, until cooked through and kebabs have reached an inner temp of 170F. Serve with raita. (see recipe below)

meat mixture with all ingredients

kebabs shaped into 5 inch logs

grill kebabs

Cucumber Raita

1 cup plain yogurt

1/3 cup grated (and squeezed out on a paper towel) cucumber

1/2 tsp cumin

Mix ingredients. Serve with kebabs.

raita mixture

kebab with raita and salad – a healthy lunch or dinner

Watermelon Salad with “Mojito” Dressing

Posted on by Andrea

This is a fun and delicious summer salad.  The presentation is great and the flavour even better. I made this to accompany our bbq tonight, and it was delicious. It would be perfect to bring to a summer bbq — your friends will think you are so creative, and one 6 or 7 pound watermelon makes enough for about 6 people. The ‘mojito’ dressing is reminiscent of your last Caribbean adventure and the watermelon reminds you of when you were a kid on a hot day and watermelon was the absolute best thing you could be offered.  The ingredients are simple and work together so well. Pick up your ingredients and make it on the weekend — I’ll bet this becomes a summer family favourite.

Watermelon  Salad

adapted from Pastry Queen Parties

1 seedless watermelon  (about 6-8 pounds)

1/2 cup thinly sliced red onion

1/4 cup chopped fresh mint

2/3 cup diced feta cheese

Mojito Dressing

2 ounces fresh lime juice

2 tbsp rum (I used amber)

1/4 cup honey

1/2 tsp salt

2 tbsp chopped fresh mint

2 tbsp rice vinegar

Salad:

Set the watermelon on its side and slice off a piece, just cutting into the rind, to make a flat surface so the watermelon is flat and sits securely on that flat surface. So, flip it to sit on the cut side and with a sharp knife (I used serrated), cut off the top quarter of the melon. Using a large metal spoon, carefully scoop out the flesh in large chunks.  Cut all the flesh into 1 to 2 inch chunks. Place in a large bowl. Carve and scrape out your watermelon ‘bowl’ (eating or saving any watermelon that you scrape out). Cover and refrigerate until ready to use.

Mix the watermelon chunks gently with the chopped mint and red onion slices. Refrigerate until ready to serve.

Dressing:

Whisk together all dressing ingredients. Refrigerate until ready to serve.

When ready to serve your salad, add the dressing and the feta to the watermelon mixture. Mix gently then spoon into watermelon ‘bowl’. Place on a platter and enjoy. So good!

slice piece off bottom of watermelon

slice off top and scoop out flesh

prep your ingredients, hello, could this be easier?

see how good you can look with this salad in hand? 😉

be careful when carrying it, it's so heavy!

Delicious!

Tandoori Chicken

Posted on by Andrea

tandoori chicken

This is a great recipe for this time of year–bbq season– but also very good in the oven – and you will want to make this all year long. It’s got great concentrated flavour, and all you have to do is put together a super-easy,  yogurt-based marinade, score your chicken, let it marinate and then bbq or bake it.  The yogurt base tenderizes your chicken and the Middle Eastern spices make it aromatic and exotic tasting.  Make sure your spices are fresh –  it makes all the difference. You will be making this again and again, so you might as well get some fresh spices.  I like to serve some cucumber raita alongside. (recipe below). You can use any type of chicken pieces you like. I usually use bone-in chicken breast, skinned and cut in two.  You can marinate a big batch of chicken and put half in the freezer — it’s perfect for that. This recipe makes enough marinade for about 5-6 pounds (3 kg) of chicken. It will be a family favourite. Great the next day for lunch on a salad or with rice. TRY!

Tandoori  Chicken Marinade

1 medium onion, grated (or minced in processer)

2 cloves garlic

1 tbsp minced  fresh ginger

1 tbsp ground cumin

1 tsp ground coriander seed

1/2 tsp tumeric (for colour, if you don’t have any, don’t worry about it)

¼ tsp cayenne (more if you like it hot)

1 tsp salt

1 cup plain yogurt

Juice of ½ lemon

[1-3 kgs of chicken pieces]

[½ cup melted butter for basting at the end.]

Mix up ingredients except chicken and  melted butter–feel free to throw it all in the processor or grate and chop and mix by hand.  Remove skin from chicken, and score deeply. Massage marinade into chicken. Best if meat is marinated for 24 hours. (minimum 6 hours)

*divide remaining marinade into freezer containers (1/2 cup each approx) and freeze. You can marinate the chicken and freeze it too -it works out perfectly.  Defrost and use when needed.

Cooking Instructions

If using BBQ

Turn one side of bbq on med-high. Put chicken in a  foil pan. Place it on upper level on side of bbq that is unlit, to create a ‘convect’ affect. Cook until internal temp of 165 F., approx. 30-40 minutes. Remove chicken from pan with tongs and place on direct heat of grill. Baste with butter , turning until nicely charred. Serve with Cucumber Raita.

If using Conventional Oven

Preheat oven to 325 degrees. Place chicken in roasting pan. Cook until internal temp of 165F. Melt butter. Baste chicken with butter. Turn on broiler, and place chicken under broiler until browned and glistening. Baste again before serving. Serve with Cucumber raita.

mixing up the marinade ingredients

use a cleaver to chop breast in half, then score the meat about 1/2 inch deep

massage marinade into the crevices, and let sit in the fridge to marinate

after baking on top shelf, place on grill, baste with butter until charred nicely

delicious with a salad ( healthy and low fat, low carb)

Cucumber Raita

1/2 cup plain yogurt

1/4 cup grated cucumber

1/2 tsp cumin

1/4 tsp salt

2 tbsp chopped fresh coriander (optional)

Grate cucumber and squeeze out liquid with paper towel. Mix into yogurt with cumin and salt.  If you have some  fresh coriander (cilantro) around, add that in too.  Serve with chicken.

Caesar Salad

Posted on by Andrea

caesar salad

Okay, I know it sounds so boring that I am putting in a recipe for Caesar Salad. Who doesn’t just buy Renee’s dressing? I was left without any salad greens today, and the only lettuce I could buy at our local store was a head of romaine.   I thought this dressing sounded pretty good, and it did turn out to be easy and flavourful, so what the hell. It can be used as dip for veggies too.  A 6.5 oz serving is 150 calories, that’s almost a cup! A cup of delicious dip when you are starving, hello.

Caesar Salad – Low Fat

adapted from Moosewood Restaurant Low-Fat Favourites

Dressing: (makes about 1 cup)

2 hard-boiled eggs

1 tsp dijon mustard

1 clove garlic, minced

1/3 cup low fat cottage cheese

2 kalamata olives, pitted and minced

2 Tbsp olive oil

1 Tbsp red wine vinegar

3 Tbsp fresh lemon juice

2 tsp worchestershire sauce (*to make this GF, use GF tamari sauce instead)

salt and pepper to taste

Salad

1 medium head of romaine lettuce, torn into bite size pieces

1/2 cup freshly grated parmesan cheese

2 hard-boiled eggs, sliced

In food processor or blender, combine dressing ingredients, except salt and pepper — puree until smooth. Add salt and pepper to taste. Cover and refrigerate. (will keep for several days in fridge).

Wash and dry lettuce, tear into bite-size pieces. Toss with about 1/3 cup of dressing to coat. Sprinkle with grated cheese, add sliced hard-boiled egg. Serve immediately. (serves 4)

simple ingredients

put dressing ingredients into processor

mixed dressing ready to go

Caesar salad