Mushroom Cauliflower Rice

Naturally gluten free, cauliflower rice is a great replacement for white rice and it's also low in carbs.

Ingredients:

 1 1/2 cups sliced mushrooms

2 tbsps butter, divided

1 tbsp olive oil

2 tsps minced garlic

1/2 tsp thyme

1/2 tsp dry minced onion

salt and pepper to taste

2 cups cauliflower rice

Heat 1 tbsp butter and 1 tbsp olive oil to medium high heat in a skillet. Add the mushrooms and sauté 3-4 minutes until golden. Add the garlic until fragrant, about 30 seconds. Add 1 tbsp butter to the pan and on medium low add the cauliflower rice, thyme, minced onion, salt and pepper. Heat through for 3-4 minutes.

Serves 2

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Savory Pork Medallions

Your mashed potatoes are begging for these savory and tender pork medallions! Saucy and simple to make in under 30 minutes.

Ingredients:

1 lb pork tenderloin, cut in 1" slices

Montreal steak spice

2 tbsps olive oil

Gravy:

2 tbsps butter

1 large onion, thinly sliced

2 tsps minced garlic

1 tbsp flour

1 cup beef broth

2 tsps worcestershire sauce

1 tsp dry thyme

Give the slices of pork a generous sprinkling of Montreal steak spice then cook them in a skillet on medium high heat with 2 tbsps olive oil. They'll need about 3-4 minutes per side then remove to a plate.

Melt the butter for the gravy in the same pan and on medium heat cook the onions for 8-10 minutes. Add the garlic until fragrant, about 30 seconds.

Whisk the flour into the broth, worcestershire sauce and thyme. Make a well in the center of the onions. Pour in and whisk to avoid lumps then stir together with the onions and cook 1-2 minutes to thicken.

Return the pork to the pan to heat through. The internal temperature should read 145°F.

Served up on mashed potatoes or if you prefer buttered egg noodles or rice.

Serves 3-4

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Squash, Black Bean, Orzo and Sausage

Pumpkin, butternut, spaghetti or acorn squash are all readily available at this time of year, fiber rich and full of nutritional goodness! Try one or more in this wholesome dish.

Ingredients:

 2 cups cubed pumpkin, butternut squash or other hard squash

1 cup cherry tomatoes

2 tbsps olive oil

salt and pepper to taste

10 oz Italian sausage, cut in 1" pieces

1 cup orzo

1 1/2 cups canned black beans

2 cups chopped spinach

Toss squash with 2 tsps olive oil, salt and pepper. Roast on a lined baking sheet and 400°F for 15 minutes. Add any tender squash (I had slices of miniature spaghetti squash here) tossed with 1 tsp olive oil, salt and pepper. Toss the tomatoes with 1 tbsp olive oil and spread each vegetable out beside the previously roasted squash along with the slices of sausage and return the pan to the oven for 15 minutes.

Cook the orzo in 2 cups of water. Bring to a boil then simmer 10 minutes. Remove from heat, add the spinach and cover.

Once the vegetables and sausage are cooked add the black beans to the pan and place back in the oven for 5-10 minutes or until the beans are heated through. Then toss everything together.

Serve along side the orzo and spinach or stir the vegetables, sausage, orzo and spinach together to serve.

You may like it served at the table with parmesan cheese. 

Serves 4

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Spicy Smashed Potatoes

These spicy spuds are crisp on the outside and fluffy on the inside. Spiced just right with chili crisp oil, but feel free to drizzle more on the finished potatoes if that's your jam!

Ingredients:

 6 small new potatoes

1-2 tsps olive oil

1/8 cup butter, melted

1 tbsp honey

2 tsps chili crisp oil

1/2 tsp dry thyme 

Extra honey for drizzling (and extra chili crisp oil too if you like them extra spicy!)

Preheat oven to 425°F

Clean and dry the potatoes then brush with olive oil and poke the tops with a knife. Place on baking sheet and roast at 425°F for 30-40 minutes or until fork tender. Press down, or smash, with a fork just until they crack opened.

Combine the melted butter, honey, chili crisp oil and thyme and spoon onto tops of potatoes. Bake another 10 minutes. 

Drizzle with honey (and chili crisp oil) to serve.

Serves 3-6

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Green Tomato Snack Cake

Did your fall garden clean out leave you with a bunch of green tomatoes? This green tomato snack cake is similar to carrot cake so it goes well with cream cheese frosting. But frosting is just an option as it is moist and spicy on it's own.

Ingredients:

1 cup whole wheat flour

1/2 cup all purpose flour

1/2 tsp salt

1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp cinnamon

1/2 tsp allspice

3/4 cup brown sugar

1/4 cup vegetable oil

1/4 cup applesauce

2 eggs

1 tsp vanilla

1/2 cup chopped walnuts

1/2 cup raisins or dried cranberries

1 1/4 cups diced green tomatoes

Combine the whole wheat flour, all purpose flour, salt, baking powder, baking soda, cinnamon and allspice. Set aside.

In a separate bowl, mix the brown sugar, vegetable oil, applesauce, eggs and vanilla together. Next mix the dry ingredients into the wet and stir to combine.

Fold in the walnuts, raisins and green tomatoes and spoon into an 8 X 8" baking pan that has been sprayed with oil and lined on the bottom with parchment paper.

Bake at 350° for 40-45 minutes. A cake tester should come out clean when it's done.

Makes 9 servings

If you still have a load of green tomatoes try this sweet relish:

https://www.hotandcoldrunningmom.ca/2015/10/green-tomato-sweet-relish.html 

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Ground Beef Ramen

When you are craving ramen but trying to eat healthy. Toss those high sodium flavour packets and replace them with these tasty seasonings and sauce. Beef for protein and lots of veggies for vitamins, minerals and fiber. 

Ingredients:

3 tbsps vegetable oil, divided

1 small onion, thinly sliced

2 tsps minced ginger

2 tsps minced garlic

1 lb ground beef

black pepper to taste

1 red pepper, thinly sliced

1/4 - 1/2 scotch bonnet pepper, very thinly chopped

1 small carrot, julienned

1/2 cup frozen edamame beans

2 packages ramen, noodles only not flavour packet

2 tsps cornstarch

3 tbsps sodium reduced soya sauce

1/3 cup chicken broth

2 tsps sesame oil

1 tbsp brown sugar

1 tbsp rice wine vinegar

1 tbsp hoisin sauce

1 tbsp oyster sauce

white sesame seeds and sliced green onion to garnish

 

Fry beef in a skillet with 2 tbsps vegetable oil, breaking up as it cooks, for 4-5 minutes on medium high heat. Then add onion and scotch bonnet for 2 minutes. Stir in the ginger, garlic and black pepper cooking 1 minute.

Cook ramen as directed on package, drain and toss with 1 tbsp vegetable oil then set aside.

Add red pepper, carrots and edamame to the beef cooking 4-5 minutes, covering for the last 2 minutes.

For the sauce, mix the chicken broth, sesame oil, brown sugar, rice wine vinegar, hoisin and oyster sauce together. Whisk the cornstarch and soya sauce together then whisk into the sauce.

Add the sauce and ramen to the beef and veggies, stirring to coat. Cook 1 minute. Then plate and garnish with sesame seeds and green onion.

Serves 4

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Baked Mozzarella Chicken Breasts

Tender chicken smothered in fresh cherry tomato sauce topped with melty mozzarella!

Ingredients:

1 boneless, skinless chicken breast, cut through lengthwise

1 cup cherry tomatoes, halved

1/4 cup chopped onion

1/4 cup tomato sauce

2 tsps minced garlic

salt and pepper to taste

1/2 tsp oregano, divided 

1/2 tsp basil, divided

1 tsp olive oil

1/8 tsp red pepper flakes

1/2 cup shredded mozzarella

fresh basil leaves to garnish

Mix the cherry tomatoes, chopped onion, tomato sauce, minced garlic, salt, pepper, 1/4 tsp oregano and 1/4 tsp basil together in a 1.8L baking dish.

Pat the chicken breast dry with paper towels then brush with olive oil and nestle into the tomato mixture. Sprinkle chicken with 1/4 tsp each of oregano and basil. Add the red pepper flakes and bake at 400°F for 20 minutes. Top with mozzarella, and more oregano and basil if you like, and return to the oven for 5-10 minutes. The internal temperature should read 165°F.

Garnish with fresh basil and serve with parmesan cheese if desired.

Serves 2

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