Sugar Free Blueberry Apple Pie Filling

This pie filling is naturally sweetened with maple syrup and, of course, the sweetness of the blueberries and apples. No refined sugar! The maple syrup gives it a subtle sweetness, but if you like more sweetness try subbing it with honey.

Ingredients:

2 cups blueberries

2 cups diced apple

1/4 cup maple syrup

1/2 cup water

1 tbsp cornstarch

1 tbsp lemon juice

zest of 1 lemon

In a saucepan, cook the blueberries and apples 6-8 minutes or until the diced apple is tender crisp. Stir in the syrup, lemon juice and zest. Mix the cornstarch with water and pour into the pot. Stir and cook until thickened, 1-2 minutes. Remove from heat to cool. Once cooled you can fill your pie and bake. This one is an 8" skillet pie baked at 350°F for 55-60 minutes.

Makes filling for 1 - 8" pie

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Zucchini White Bean Soup

Because it has enough protein and vegetables, this vegetarian soup is totally meal-worthy. Save this recipe for summertime when zucchinis abound!

Ingredients:

1 tbsp olive oil

1 onion, diced

3 medium carrots, sliced

2 medium zucchini, cut in 1/2" half moons or quarters

3 tsps minced garlic

1 tsp celery seed

1 tsp dry thyme

1/2 tsp red pepper flakes

1/2 tsp dry oregano

salt and pepper to taste

19 oz (540ml) can white kidney beans, drained and rinsed

5-6 cups vegetable broth

4 cups chopped kale

juice of 1/2 lemon

Add olive oil to a Dutch oven and cook onion on medium heat 3-4 minutes. Then add the carrots and zucchini and cook another 2-3 minutes before stirring in all the seasonings. Reserve 1/2 - 3/4 cup white beans then dump the rest into the pot. Add the broth and bring to a boil then reduce heat to medium low and simmer for 20 minutes. Finally, mash the reserved white beans with a fork and add to the soup along with the kale and lemon juice. Heat through for 2-3 minutes before serving.

Serves 6-8

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Golden Air Fryer Fries

Perfectly golden homestyle fries for two. So good we might have to make another batch!

Ingredients:

2 medium Yukon gold potatoes, unpeeled

1-2 Tbsps vegetable oil

Your favourite seasonings like salt, garlic powder, oregano, smoked paprika, etc.

Start by washing and brushing the potatoes clean. Then cut into 1/3 - 1/4" thick fries. Dump them in a bowl and fill with water. Drain and rinse until the water is clear to remove any excess starch. Then, no need to dry then, just remove from the water and place in the air fryer basket. They may be a little overlapped, that's ok. Air fry at 390°F for 10 minutes. Now transfer the fries to a bowl and toss with 1-2 tbsps of vegetable oil and your choice of seasonings. Return to the air fryer for another 7-9 minutes at 390°F. That's it! Ready for ketchup, Sriracha, mayo or whatever you like to dip them in!

Makes 2 servings.

Adapted from: www.thedadbriefs.com

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Vegetable Smothered Pork Chops

This home-style pork chop dinner is a savory, comforting meal with tender pork and a slew of tasty vegetables. Just add rice, noodles or potato for a complete meal.

Ingredients:

1 tbsp vegetable oil

4 cups shredded cabbage

4 bone-in pork chops

1 medium onion, sliced

1 large carrot, shredded

1 bell pepper, finely diced

1 tsp minced garlic

1/2 cup water

14 oz can diced tomatoes

1 tsp dry thyme

1 tsp savory

salt and pepper to taste

Brown the pork chops in hot oil, then add the onion, pepper and carrot. Cook for 2-4 minutes on medium heat adding the garlic in the last minute. Add water and cabbage. Cover and reduce heat to a simmer cooking for 30 minutes. Finally add the tomatoes and seasonings. Cover and bake in a 375°F oven for 30 minutes, uncovering for the last 5 minutes.

Serves 4

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Slow Cooker Turkey Stock

Homemade turkey stock, a.k.a. liquid gold or Jewish penicillin, is chalk full of good stuff made unseasoned so it's ready to go into any recipe where you need a good stock.

Ingredients:

1 turkey carcass

Stems from broccoli, cauliflower, kale

2 bay leaves

Enough water to cover everything

Put everything in a large piece of cheesecloth and tie up with kitchen string. Place in a 7 quart slow cooker and fill with water enough to cover bones. Cook on low for 8-12 hours. Take the cheesecloth packet out of the pot. Remove the bay leaves, take all the turkey off the bones and chop up the vegetable stems. You might need to strain the broth but the cheesecloth should have kept the broth pretty clear.  You can freeze containers of stock for future use or make a nice turkey soup with some of the broth, the chopped vegetables and tender cooked turkey pieces. Just add your favourite seasonings and you're all set!

Makes about 14 cups of stock. 

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Deconstructed Egg Roll Bowl

All the flavours of an egg roll but without the fried wrapper. Super simple to make and tastes great! If you want to save even more time, precook the beef and prep all the veggies ahead of time. Put everything in the fridge and throw it together in no time! 

Ingredients:

1 lb ground beef

1 onion, finely chopped or shredded

3 tsps minced garlic

1 tsp fresh minced ginger

4 cups shredded cabbage

1 cup shredded carrot

1 red bell pepper, thinly sliced

5 or 6 button mushrooms, finely chopped

1/4 cup soya sauce

1 tbsp sesame oil

1 tbsp rice wine vinegar

1/2 tsp red pepper flakes

salt and pepper to taste

sesame seeds to garnish

First brown the beef in a wok or large frying pan, then add onion, garlic and ginger and cook until onion is translucent, 2-3 minutes. Add the rest of the vegetables, soya, sesame oil, rice wine vinegar, red pepper flakes, salt and pepper and cook until vegetables are tender crisp, 2-3 minutes. Quick and easy! Serve in bowls sprinkled with sesame seeds. You might also like a drizzle of Sriracha sauce!

Serves 3-4

Adapted from: charmrecipes.com

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Easy Roasted Mixed Vegetables

These easy and healthy roasted mixed vegetables are tender, crisp and packed with flavour!

Ingredients:

1 zucchini, cut in 1/2" half moons

2 bell peppers, cut in 1" squares

4 oz white mushrooms, cut in quarters

2 medium red onions, cut in 1" wedges (6 wedges each onion)

2 carrots, thinly sliced

2 cups broccoli florets

2 cups cauliflower florets

3 oz olive oil

1 tsp dry oregano

1 tsp dry basil

2 pinches fennel seed

1 tsp garlic powder

salt and pepper to taste

lemon to serve

Toss everything together and place on a rimmed pan, large enough to have everything almost single layered. Roast in a 400°F oven for 25 minutes tossing halfway. And serve with lemon wedges for an extra pop of flavour! 

This may be made ahead of time and reheated at about 350°F for 10-15 minutes.

Serves 8

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Sausage, Beef and Veggie Sauce

This variation on a flavour-packed classic bolognese sauce is perfect for a plate of al dente spaghetti! Without the hours of simmering.

1 lb ground beef

2 hot Italian sausages, casings removed

1 small onion

1 medium carrot

1 celery stalk and leaves

1 tsp minced garlic

1/4 tsp fennel seeds

28 oz (798ml) can diced tomatoes

16 oz (500ml) pasta sauce

1 tbsp tomato paste

First brown the beef and sausage meat together in a large saucepan. Remove any excess fat then add the onion, carrot, celery, garlic and fennel seeds and cook 2-3 minutes. Add the rest of the ingredients and simmer uncovered for 30 minutes. 

Then plate your pasta and smother it up!

Serves 4-6

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Chocolate Chia Pudding

Similar to tapioca in texture, but chia pudding is, as I read somewhere recently, "tapioca on steroids!" Packed with nutrition these little guys are energy seeds! So long "frog eyes", hello chia seeds. And here's an interesting little tidbit... "chia" means "strength" in the Mayan language.

Ingredients:

1/2 cup chia seeds

4 tsps cocoa powder

2 cups milk

2 tbsps maple syrup

1/2 tsp vanilla extract (optional)

 

Simply whisk everything together, let sit 5 minutes then whisk again. Spoon into serving dishes, cover and refrigerate at least 7 or 8 hours or best overnight. It will thicken the longer it sits.

Serves 3-4

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High Protein Orzo and Chicken

This recipe hits the trifecta ... nutritious, easy to make and yummy! Oh, plus only one dish to wash! Change up the cream cheese with different flavours like jalapeño, chive and onion, herb tzatziki or good old original for a different flavour profile every time.

Ingredients:

2/3 cup orzo

250g (1/2 lb) chicken breast, cut in 1 - 1 1/2" cubes

100g (3 1/2 oz) cream cheese (I used herb and roasted garlic)

1/2 cup chickpeas

1/2 bell pepper , sliced thinly

150g (1/3 lb) grape tomatoes

2 cups packed spinach

1 tsp smoked paprika

salt and pepper to taste

1 1/4 cups chicken broth

crumbled feta to serve

Combine all the ingredients except the cream cheese in a 13 X 9" baking dish. Then sit the cream cheese in the center of the mixture, cover the dish and bake at 350°F for 40-45 minutes. Stir together and serve sprinkled with crumbled feta.

Serves 2-3

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Sweet Potato Vegetarian Chili

Perfectly spiced and wonderfully satisfying for a cool weather, meat free Monday!

Ingredients:

1 tbsp olive oil

2 cups diced onions

2 cups diced sweet potato 

4 tsps minced garlic

2 tbsps chili powder

1 tsp ground cumin

3 cups vegetable (or chicken) broth

2 cups red kidney beans

2/3 cup black beans

2 cups chickpeas

14 oz canned diced tomatoes

2 tbsps lime juice

salt and pepper to taste

sour cream, shredded cheddar, edamame beans to serve

Heat oil in Dutch oven to medium high. Add onion and sweet potato and cook until onion is soft, about 5 minutes. Add garlic, chili powder and cumin then pour in the broth and bring to a boil. Reduce heat and simmer for 15 minutes until sweet potato is tender. Add the beans and tomatoes along with the lime juice, salt and pepper. Simmer to heat through about 5-10 minutes. Spoon into bowls and add your favourite toppings.

Serves 6

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Hearty Potato and Cabbage Soup

Cold weather calls for a cozy, comforting bowl of hot soup. So easy to make and packed with nutrients! Leave out the bacon and use vegetable broth in place of chicken broth for a vegetarian option.

Ingredients:

1/2 lb bacon, cut in 1 1/2" pieces

1 - 1 1/2 cups diced onion

8 cups roughly chopped cabbage

1/2 lb potatoes, diced

1 large carrot, sliced thinly

1 1/2 cups roughly chopped spinach

5 cups chicken broth (or more)

1 bay leaf

salt and pepper to taste

1 cup cooked rice (optional)

Cook bacon in a large pot to crispy, 6-10 minutes. Remove and set aside. Take excess bacon fat out of the pot but leave about 2 tbsps. In the remaining bacon fat cook the onion until translucent, 2-3 minutes. Add the carrot for 2 minutes then add the potatoes, cabbage, spinach, salt and pepper (and rice is using). Pour broth in and add the bay leaf. Bring to a boil then simmer until potatoes, carrots and cabbage are tender, about 15 minutes. I used 5 cups of broth and achieved more of a cabbage stew/soup. If you want it soupier just add more broth. Now remove the bay leaf, add the bacon and serve alongside some crisp garlic toast. 

Makes 4 servings

 

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