Summer Spinach Salad

This vibrant and fresh summer salad is simple yet totally satisfying! Featuring good-for-you baby spinach, sweet strawberries and blueberries, a tangy sweet poppy seed dressing and some creamy, salty feta to finish it off. 

Ingredients:

5 oz baby spinach leaves

1 cup halved strawberries

1/2 small red onion, thinly sliced

1/4 cup crumbled feta

3/4 cup blueberries

Poppy seed dressing:

1/4 cup balsamic vinegar

3 tbsps light olive oil

1 1/2 tbsps honey

1/2 tsp Dijon mustard

salt and pepper to taste

1 1/2 tbsps poppy seeds

First slice the onion and soak the slices in cold water for 5-10 minutes. This will mellow the onion out. Then combine the spinach, strawberries, blueberries and onion. Whisk the dressing ingredients together and when ready to serve toss together. Sprinkle crumbled feta on top. Serves 6 

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High Protein Cheesecake with Fresh Strawberry Topping

A quick little, healthy blender cheesecake. Not going to lie, this is no New York cheesecake, but in a pinch and in less than 10 minutes it might satisfy your craving. 

Ingredients:

2 eggs

1/4 cup cottage cheese

2 tbsps high protein vanilla Greek yogurt 

2-3 tbsps maple syrup

1 tsp lemon zest (optional) 

Strawberry topping:

1/2 lb fresh strawberries

2 tbsps sugar

1 1/2 tsps lemon juice

1/2 tsp cornstarch 

Blend the eggs, cottage cheese, Greek yogurt and maple syrup in a blender or food processor. I used low fat cottage cheese, but higher fat cottage cheese will yield a richer consistency. Add zest if using. Spray cooking oil on the bottom of 2 - 3" ramekins then pour the mixture in. Microwave each on medium (on mine it was level 6) for 1 1/2 - 2 minutes. Refrigerate for 1 hour. Meanwhile prepare the topping. Rinse the strawberries and remove the stems. Leave small berries whole and cut larger ones in halves or quarters. Place in a a small saucepan with the sugar. Mix the cornstarch with the lemon juice and add to the pan. Bring to a boil, then simmer 5-7 minutes or until the sauce has slightly thickened and the berries are tender. Serve topping warm or chilled. Makes 2 servings with a little extra sauce left over. Maybe on ice cream tomorrow?!

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Spicy Crispy Carrot Salad

This light, bright carrot salad is so simple to make with fresh crispy carrots, nutty pistachios and a zesty dressing highlighted with crispy chili oil!  

Ingredients:

3-4 carrots

1 tbsp fresh parsley, chopped

1/4 cup chopped pistachios

1/2 tsp black sesame seeds

1 tbsp chili crisp oil

1 tsp sesame oil

1 tbsp rice wine vinegar

1 tbsp soy sauce

Peel and cut the carrots. You can spiralize them, or ribbon them with a vegetable peeler or julienne your carrots in a snap if you have this little gadget! Add the parsley, pistachios and black sesame seeds then mix the rest of the ingredients together and toss together in a bowl. Let sit for 10 minutes or refrigerate for up to 4 days. Serves 2-4

Adapted from: theeastcoastkitchen.com

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Chocolate Chip Protein Muffins

Creamy goodness of cottage cheese with sweet chocolate chips in every bite!

Ingredients:

1 1/2 cups all purpose flour

1/2 cup whole wheat flour

3/4 cup sugar

1/2 tsp salt

2 tsps baking powder

1/2 cup vegetable oil

1/4 cup melted butter

2 eggs

1 cup cottage cheese

1 tsp vanilla

1 cup chocolate chips 

First off, put the cottage cheese in a blender or mini food processor and blend until smooth. Remove from the blender and set aside. Whisk the flours, sugar, salt and baking powder together. Melt butter and add the oil along with the eggs, vanilla and blended cottage cheese. Mix the wet ingredients into the dry just until combined. Fold in the chocolate chips.  Fill paper lined muffin tins to 2/3 full. Bake at 375°F for 18-22 minutes. Makes 15 medium sized muffins

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Crispy Pan Fried Walleye

Fresh fish Friday with fillets given to us by a neighbour. Who doesn't like a good plate of fish 'n chips? 

 Ingredients:

1 lb walleye fillets

1/2 tsp salt

1 egg

1 tbsp milk

1/4 cup Panko bread crumbs

 1/4 cup flour

1 tsp Old Bay seasoning

1/4 cup vegetable oil

1 tbsp butter

Tartar sauce:

1/4 cup mayo

1 tbsp relish

1/2 tsp lemon juice

salt and pepper to taste

1/8 tsp dill seed, crushed

Start by patting the fish dry with paper towels. Mix the flour and salt together and coat the fillets. Let sit 10-15 minutes. Whisk egg and milk together in a shallow bowl. Mix Panko and Old Bay together in another shallow bowl or a bag. Take the floured fillets and dip in egg/milk then coat in Panko/Old Bay. Heat vegetable oil and butter in a skillet to 350/375°F. Cook fish for 3-4 minutes per side or until they flake easily with a fork. While the fish cooks mix the ingredients for the tartar sauce together. 

Serves 2-4

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Balsamic Dijon BBQ Pork Tenderloin

The juiciest, most tender pork tenderloin is right here with a tangy, flavourful balsamic glaze that you'll want to make again and again! 

Ingredients:

2 pork tenderloins

2 tbsps soy sauce

2 tbsps grainy Dijon mustard

1/4 cup balsamic vinegar

2 tbsps olive oil

3 tbsps maple syrup

4 tsps minced ginger

salt and pepper to taste

a dash of hot sauce

1 tsp rosemary

1/2 tsp dry thyme

fresh parsley to garnish 

Combine everything except the fresh parsley and place in a plastic bag, saved waxed cereal bag or plastic wrap along with the pork. Remove as much air as possible and refrigerate a minimum of 6 hours or overnight, turning over every now and then. Take the meat out of the fridge 1 hour before cooking. Oil the grill and set heat to medium high. Remove the meat from the marinade and place on the oiled grill. Reserve the marinade. Barbecue 12-15 minutes turning the pork over every 3 minutes. While the meat cooks bring the reserved marinade to a boil in a small pot for 5-8 minutes, whisking every few minutes until the marinade is reduced to a glaze. The internal temperature of the pork when ready should read 140°F. Brush glaze over the tenderloins and let rest 5-10 minutes before slicing in 3/4 - 1" pieces. Serves 4-6

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Copycat Bistro Sandwich

My sister in law had this sandwich at a popular bakery/bistro then recreated it for us the next day at home. She nailed it!

Ingredients:

Kalamata ciabatta roll

Black Forest ham

Bocconcini balls

Tomato

Baby spinach leaves 

Balsamic glaze

Slice bun lengthwise and drizzle cut sides with balsamic glaze. Then add sliced fresh tomato, halved bocconcini balls, sliced ham and spinach leaves. Yum!

 

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Rhubarb Custard Kuchen

A buttery shortbread crust filled with creamy custard and topped with tangy, sweet rhubarb. For when you feel like rhubarb custard pie but don't like making pies. 

Ingredients:

1 cup flour

2 tbsps sugar

1/4 tsp salt

1/2 cup cold butter

2 1/2 cups chopped rhubarb, in 1/2" pieces

2 eggs and 2 egg yolks (or 3 eggs)

1 1/2 cups sugar

dash of salt

1/2 cup 10% cream

1 tsp vanilla 

Mix flour, 2 tbsp sugar and 1/4 tsp salt together then cut in the cold butter with a pastry blender or 2 knives. When crumbly press into an 11 X 7" baking pan with 1" up the sides. Distribute the chopped rhubarb evenly over the crust in a single layer. Now prep the custard. In a bowl mix the eggs, sugar, salt, cream and vanilla together and pour over the rhubarb. Bake at 350°F for 55-60 minutes. The edges should be golden and the center just a little bit jiggly. It will set when cooled. Chill in the fridge for 2 hours before cutting. That's spring right there!

Makes 18 servings

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Chicken Cashew Stir Fry

Why bother with takeout when this easy one pot meal with tender chicken and vibrant, crisp veggies can be whipped up in less time than it takes to order and wait for delivery! 

Ingredients:

1 lb boneless, skinless chicken breast, cut in strips

salt and pepper to taste

2 tbsps cornstarch

2 tbsps vegetable oil

1/4 cup soy sauce

1/2 cup chicken broth

3 tsps minced garlic

2 tsps brown sugar

1 tbsp hoisin sauce

1 tsp sesame oil

1/2 cup unsalted cashews

1/2 red pepper, sliced

1/4 lb snow peas

4 mushrooms, sliced

1/2 cup sliced sweet onion

13 oz (370g) bean sprouts

1 tsp cornstarch

1 tsp cold water

Season the chicken by shaking it in a bag with salt, pepper and cornstarch. Heat vegetable oil in a wok to medium high. Add chicken and cook through, 6-8 minutes. Whisk the soy sauce, broth, brown sugar, hoisin and sesame oil together and set aside. Add red pepper, snow peas, onion and mushrooms to the pan and cook 3 minutes. Add the garlic for 1 minute before adding the cashews, sprouts and sauce. Stir together and cook for 3-4 minutes. Make a well in the center, mix the cornstarch and water together and pour into the pan then stir together for 1 minute. Serves 2-3

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No Bake 8 Minute Cheesecake Pie

Creamy, dreamy light as a feather cheesecake pie. Just right for those hot summer nights when you really don't want to put the oven on. And it has Greek yogurt in it to make you feel like you are eating something good for you!

Ingredients:

1 - 8 oz (250g) pkg cream cheese, at room temperature

1/3 cup sugar

1 cup vanilla Greek yogurt

2 tsps vanilla extract

2 1/2 cups Cool Whip, plus more for topping

1 - 8" graham crumb pie crust

Start by beating the cream cheese until smooth, then add the sugar and whisk in the yogurt and vanilla. Fold in the Cool Whip and spoon into the prepared pie crust. You can make your own graham crust but the pre-made ones make this recipe easy as, well... "pie"! Chill the pie for at least 4 hours or you can freeze it for up to 2 months. Just defrost in the fridge overnight. Then spread more Cool Whip on top and add berries or a dusting of cocoa powder. Serves 8

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Hot and Sticky Chicken Wings

To borrow from KFC's trademark line... They're Finger Lickin' Good!

Ingredients:

2 lbs chicken wings

1 tbsp baking powder

1/2 - 3/4 cup of your favourite BBQ sauce

We used this one:

https://www.hotandcoldrunningmom.ca/2025/03/johns-homemade-all-purpose-bbq-sauce.html 

Take the wings and separate drumsticks and flats. We left the wing tips on the flats. Pat the chicken dry then place in a bag with the baking powder. Shake to coat. Line baking sheets with foil and sit racks on top. Spray the rack with cooking oil and place the wings on top leaving space between each piece. I used two pans. Bake at 375°F for 45 minutes. Now brush with sauce and return to the oven for 10 minutes. Flip them over, coat with sauce again and back in the oven for a final 10 minutes.

Serves 2-3

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Tiramisu Chia Pudding

Getting on the viral Tiramisu Chia Pudding train here with this easy dessert (or breakfast) packed with all the good stuff - fiber, protein and flavour!

Ingredients:

1/2 cup chia seeds

2-3 tbsps maple syrup 

1 tsp vanilla

1 1/2 cups milk (18% protein milk to up protein)

1/4 cup strong coffee, cooled

1 1/2 cups vanilla Greek yogurt

2 tsps cocoa powder

30 g scoop protein powder (optional)

Reserve 1/2 cup Greek yogurt, then combine the chia seeds, maple syrup, vanilla, milk, coffee and 1 cup Greek yogurt (and protein powder if using) in a bowl. Let sit 15 minutes then stir and spoon into serving bowls. Refrigerate at least 2 hours or overnight. Top with the balance of the Greek yogurt and dust with cocoa powder. Makes 6 - 1/2 cup servings.

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Honey Mustard Air Fryer Salmon

This is an incredibly simple way to prepare salmon. Just add some tender spring vegetables like these hosta shoots and snow peas for a fresh, light dinner.

Here's the link to the veggie recipe:

https://www.hotandcoldrunningmom.ca/2025/05/hosta-shoots-and-snow-peas.html 

Ingredients:

2 salmon fillets, 4 oz each

1 tbsp grainy Dijon mustard

2 tsps honey

lemon slices

Pat the salmon fillets dry with paper towels. Mix the Dijon and honey together and brush on the tops of the fillets. Spray the air fryer basket and place the salmon. Top with a couple of thin slices of lemon and air fry at 375°F for 8-10 minutes or until an internal temperature of 145°F is reached. Serves 2 

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Ground Chicken Enchiladas

These tasty ground chicken enchiladas are an easy make-ahead meal that can even be frozen and thawed in the fridge overnight for when you need them.

14 oz ground chicken

10 - 6" whole wheat tortilla wraps

1 tsp garlic powder

1/2 tsp black pepper

1 tsp ground cumin

1 1/2 tbsps chili powder

2 tbsps finely chopped red bell pepper

1/2 cup canned black beans, drained

1/2 cup chopped, packed spinach

1/2 cup kernel corn

1/2 cup cottage cheese (optional)

2 cups shredded cheddar or mozzarella

2 cups salsa

In a non-stick skillet brown chicken on medium high heat breaking it up until no pink remains, about 8-10 minutes. Add the garlic powder, black pepper, cumin and chili powder in the last couple of minutes. Remove from heat. Add the black beans, corn, red pepper, cottage cheese and spinach. Spoon 1/3 to 1/2 of the salsa on the bottom of a 13 X 9" baking dish. Lay out the tortillas on a work surface and spoon out the filling evenly on one side of each. Roll them up, leaving the ends opened and lay seam side down in the baking dish. Pour the balance of the salsa on top and sprinkle on the shredded cheese. Bake uncovered at 400°F for 25 minutes. Broil 2-3 minutes if you want a golden top. You can garnish with chopped tomatoes, sliced avocado, sour cream, ranch dressing, etc. Serves 6

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