Quinoa Salad

I was looking for a healthy side dish to go with my veggie burger tonight. I decided to use up the leftovers in my fridge and came up with this salad. The ingredients were already prepped so it took only a minute to throw together. It was so satisfying! Next time I plan to have this as my main course along with some grilled chicken.

Here's what I used:

1/2 cup cooked quinoa, cooled

1/2 cup cooked frozen peas, cooled

Assorted chopped veggies (mushrooms, celery, red onions, sweet peppers and tomatoes)

1 tbsp Renee's Gourmet Spring Herb Italian Dressing

Simply combine and enjoy!

Renee's Italian Dressing is one of my favourites. One tablespoon has just 20 calories and 2 grams of fat... and it tastes great! It is gluten free, dairy free, egg free and has no added sugar, artificial flavours or colours. It must be refrigerated so you won't find it in the salad dressing aisle. It is stored in the refrigerated section typically near the produce.

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Low Fat Chicken Casserole

There is something very comforting about casseroles during the cold winter months. The trouble is, casseroles are often loaded with calories and carbs (probably why they are so comforting in the first place!) I decided to search for a healthy alternative and discovered this recipe. It is excellent! It will definitely be going into my regular meal rotation.

Ingredients:

4 boneless, skinless chicken breasts

1/4 cup all purpose gluten free flour

Freshly ground black pepper

1 tbsp oregano/Italian herbs

1 tbsp olive oil

1 medium yellow onion, chopped

4 stalks celery, chopped

4 large carrots, chopped

4 medium potatoes, chopped

1 1/2 cups low sodium chicken broth

1/2 cup white wine

Directions:

Preheat oven to 350 degrees F. 

Combine flour, pepper and herbs then coat the chicken in the flour/herb mixture. Heat the oil in a large frying pan and brown both sides of the chicken breasts. Remove and set aside.

Add the vegetables to the pan along with a few tablespoons of the broth and cook until vegetables begin to soften. Add remaining chicken broth and wine. Bring to a boil then reduce heat to a simmer.

Put the chicken breasts into a roasting pan. Pour the vegetables and liquid over the chicken and cover. Cook for 45 minutes in the preheated oven.

Recipe adapted from LowFatCooking.About.Com

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Potato-Dill Salad

This potato salad is so simple but it's one of my favourites! The fresh dill is key. I've served this a few times when having friends over for dinner and they all wanted the recipe. It is a perfect side dish for a summer barbecue and can conveniently be made a day ahead (the longer it chills, the better it gets!)

I always double the amount of potatoes that was called for in the original recipe. There was too much dressing otherwise.

Ingredients:

2 lb baby potatoes, cut into quarters

1/2 cup low fat mayo

1/4 cup chopped fresh dill

Fresh ground sea salt and pepper, to taste

1/4 cup chopped green onions (about 2)

Directions:

Boil the potatoes about 15 minutes, or until cooked (be careful not to overcook them). Drain and allow them to cool.

Once the potatoes are cool, prepare the dressing by combining the mayo, dill, salt and pepper in a small bowl.

Then in a larger mixing bowl, gently toss the dressing, potatoes and green onions until well coated. Cover and refrigerate for several hours, or until chilled.

Recipe adapted from Kraft Canada

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Cabbage Roll Casserole

It recently dawned on me that I have never made cabbage rolls…and the more I thought about them, the more I wanted them! I understand that making cabbage rolls can be time-consuming, so I decided to start with a simpler version. This met all of my expectations! All of the delicious flavour of cabbage rolls with very little work. The original recipe called for beef, but I have always associated cabbage rolls with pork so I decided to modify the recipe and it turned out perfectly. I hope you enjoy this as much as I did!

Ingredients:

1 lb lean ground pork

1 medium onion, sliced

2 cloves garlic, minced

Fresh ground salt & pepper, to taste

1-14oz can tomato sauce

1 can water

½ cup uncooked basmati rice

6 cups shredded cabbage (approx 1 lb)

Directions: Brown pork, onion, garlic, salt and pepper in a frying pan. Drain the fat. Add tomato sauce and water to the pan. Bring to a boil and stir in rice. Cover and simmer for 20 minutes. Place 3 cups cabbage into the bottom of a casserole dish and cover with half the pork/rice mixture. Repeat the layers and bake, covered, at 350 degrees F for 1 hour. It may be refrigerated before baking. This makes 8 servings (1 cup each).

Recipe adapted from the Best of Bridge, Grand Slam Cookbook

Approximate nutritional information per serving (1 cup):
Calories: 205
Carbs: 19 g
Fat: 7 g
Protein: 14 g
Sodium: 64 mg
Fibre: 3 g

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Warm Apple Slaw

I found this recipe in a parenting magazine. I had seen Bob's team on Biggest Loser make something similar in a cooking challenge (and it happened to be the winning dish) so I had to try it. The cabbage and apples worked well together, and complimented the grilled pork chops perfectly.

The best part of this recipe, aside from being low-calorie, is that it didn’t take much time to make - and if you buy a bag of shredded cabbage there is very little prep work. Great for a week night!

Ingredients:

1 tsp margarine

1 or 2 tbsp olive oil

1 apple, cored and cut into 12 slices (they said to peel it but I didn’t)

1 medium onion

1 lb shredded cabbage

1/4 cup apple cider vinegar

3/4 cup chicken stock

Salt and pepper to taste (they also said to add caraway seeds but I didn’t have any so I left them out)

Directions:

Melt a small amount of butter or margarine in a frying pan. Add the apple and brown a couple minutes on each side (don’t overcook – should still be firm). When those are done, transfer them to a plate.

Add small amount of oil to pan and sauté onion.  Add cabbage and cook for another minute or so. Add apple cider vinegar and chicken stock and season with salt and pepper. Cook for about 5 minutes until the liquid has reduced and the cabbage is tender. Add the apples and serve immediately.

Recipe adapted from Canadian Family magazine.

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Turkey and Quinoa Stuffed Peppers

Appetizer

I had some peppers to use up over the weekend so I went through my pantry in search for ingredients to make stuffed peppers. I'm currently enjoying the leftovers as I type this up...my experimentation was a success!

Ingredients:

Main Course

4 bell peppers, sliced in half length-wise and seeded (use sweet mini peppers if making appetizers)

1 lb extra lean ground turkey

1 tbsp olive oil

1 ½ cup cooked quinoa

1 – 28oz can crushed tomatoes (I used about ¾ can)

1 small onion, chopped

2 cloves garlic, minced

½ tsp ground cayenne pepper

Freshly ground salt and pepper, to taste

½ cup of your favourite salsa

¼ cup grated cheese (Parmesan, mozzarella, cheddar, etc)

 

Directions:

Preheat oven to 400 degrees F.

Heat oil in skillet. Add turkey, onion, garlic, cayenne pepper, salt and pepper and cook until turkey is lightly browned, about 10 minutes. Remove from heat, stir in tomatoes, cooked quinoa and salsa.  Stuff peppers with this mixture and bake for 20 minutes. Top with cheese (optional) and bake for 5 minutes more. Serve immediately.

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Beef Stew

My mother-in-law makes a great beef stew - this is very similar to hers and is one of my favourites. I love that you don't have to worry about being exact with your measurements. Just throw what you have into the pot and you're good to go! It also freezes very well.

Ingredients:

Approx 3 pounds stewing beef, cut into bite-sized pieces

Gluten free flour (approx 1/2 cup, rice flour and all-purpose GF flour work well)

1 medium onion, chopped

1 tbsp canola oil

Salt and pepper, to taste

2 cups low sodium beef broth

2 cups water

6 large potatoes, peeled and chopped

6 large carrots, peeled and chopped

1 cup frozen peas or corn

Directions:

Coat beef in flour, add some salt and pepper. Heat oil in large pot and begin to brown the onions. Add the beef (and any leftover flour that was used in the coating) and brown the meat. The more generous you are with the flour, the thicker your gravy will be. Stir the meat often with a wooden spoon while browning to help prevent it from sticking to the bottom of the pot.

Once the meat is browned, add the beef broth and water. The meat should be covered completely so add additional broth or water if necessary. Cover and simmer for 2 hours, stirring occasionally to make sure it isn’t sticking to the bottom of the pot too badly.

Next add the carrots and potatoes and cook for 45 minutes or until the vegetables are tender. Add the frozen peas or corn in the last five minutes and salt and pepper to taste.

Makes 8 servings (1 cup each).

Approximate nutritional information per serving:
Calories: 522
Carbs: 60 g
Fat: 14 g
Protein: 40 g
Sodium: 313 mg
Fibre: 7 g

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Hearty Turkey Chili

The inspiration for this recipe came from Martha Stewart, but I put my own twist on it. The beauty with chili is that you can easily modify the recipe to accommodate what's in your pantry (which is key to sticking to the grocery budget!)

Ingredients:

1 lb extra lean ground turkey

6 slices bacon, chopped

1 small yellow onion, chopped

1 red or yellow bell pepper, seeded and chopped

3 large carrots, peeled and chopped

3 celery stalks, chopped

3 garlic cloves, minced

1 - 28oz can diced tomatoes

2 - 19oz cans beans, rinsed and drained (black, kidney or pinto)

2 tbsp chili powder

1 tbsp cumin

2 tbsp Frank’s Original Hot Sauce

Freshly ground sea salt and pepper, to taste

Shredded cheese and jalapenos for garnish

Directions:

Cook bacon in skillet over medium-high heat until crisp. Drain off the fat and set bacon aside. Put onion, bell pepper, carrots and celery into the skillet and cook for 3-5 minutes. Return bacon to the pan along with the garlic and cook for one minute more. Add turkey, chili powder, cumin, salt and pepper and cook 8-10 minutes, or until the turkey is cooked throughout.

Transfer the mixture from the skillet to a large pot. Add the tomatoes, beans, 2 cups water and hot sauce. Bring to a boil over medium-high heat then simmer, stirring occasionally, for 20 minutes.

Serve over rice and top with shredded cheese and jalapenos.

Makes 6 servings (1 cup each). 

Approximate nutritional information per serving (1 cup, does not include garnish):
Calories: 351
Carbs: 41 g
Fat: 9 g
Protein: 28 g
Sodium: 492 mg
Fibre: 12 g

Recipe adapted from MarthaStewart.com

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Turkey Spinach Lasagne

 

I owe my cousin and aunt all the credit for finding this recipe. Last year when we were visiting them they served us this meal and it has been one of my favourites ever since!

If turkey and spinach doesn’t appeal to you, I’ve also used this recipe to make a more traditional lasagne by simply leaving out the spinach and using ground beef instead of turkey (also very good!). This freezes very well and is great even with gluten free noodles.

 

Ingredients:

1 tbsp olive oil

1 small onion, chopped

4 cloves garlic, minced

1 pound ground turkey

1 28oz can crushed tomatoes

1 5.5oz can tomato paste

Salt and pepper, to taste

1 tbsp chopped fresh parsley

1 tbsp chopped fresh basil

¾ cup grated Parmesan cheese

1 large egg

500g low-fat cottage cheese (can substitute with ricotta cheese)

1 pound fresh spinach, washed but not dried

9 oz oven-ready, GF lasagne noodles (Rizopia brown rice noodles work well)

250g light mozzarella cheese, grated

Directions:

Preheat oven to 400 degrees F. Heat oil in skillet over medium heat. Add onion and cook for 2 minutes. Add garlic and cook for another minute. Add ground turkey and cook about 10 minutes. Once turkey is fully cooked, add tomatoes, tomato paste, salt and pepper then simmer for 20 minutes. At this point the sauce should be fairly thick. Stir in parsley and basil and set aside.

While the sauce is simmering, beat the egg in a medium bowl. Stir in cottage cheese, 1/2 cup Parmesan cheese, salt and pepper. Set aside.

In a separate skillet, cook spinach over medium heat until wilted. Set aside.

Spread 1/3 of the meat sauce into a 9x13 in baking dish. Lay down pasta sheets in a single layer over the meat sauce (do not overlap the noodles). Sprinkle on 1/3 of the mozzarella cheese, 1/2 of the cottage cheese mixture, 1/2 of the spinach and another 1/3 of the meat sauce. Repeat the process one more time (pasta, 1/3 mozzarella, 1/2 cottage cheese, 1/2 spinach, 1/3 meat sauce). Sprinkle the remaining mozzarella and Parmesan cheese over the meat sauce.

Line a piece of tin foil with parchment paper. Spray the parchment with non-stick cooking spray. Cover lasagne with the prepared foil, parchment-side down and bake for about 30 minutes, or until bubbly. Let stand for 5 minutes before serving.

Recipe adapted from MarthaStewart.com

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Banana Cranberry Muffins

These moist muffins are one of my favourites! They freeze very well so I always double this recipe to have plenty on hand. This recipe is adapted from ‘the Best Gluten-Free Family Cookbook’ by Donna Washburn and Heather Butt. Many of my favourite baking recipes are from this cookbook, I would highly recommend it!

Once bananas become too ripe I peel them, put them in a freezer bag and freeze until I need them for this recipe (peeling them before freezing makes for much less mess when you're ready to use them!) Thaw at room temperature as needed.

Ingredients:

1 cup sorghum flour
1/3 cup brown rice flour
1/3 cup tapioca starch
1/2 cup sugar
1 tsp xanthan gum
1 tbsp baking powder
1 tsp baking soda
1/4 tsp salt
2 eggs
3 large bananas, mashed
1/4 cup canola oil
1 tsp apple cider vinegar
3/4 cup dried cranberries

Directions:

Combine first 8 ingredients. Mix well and set aside. Then in a separate bowl, beat eggs, mashed banana, oil and vinegar until combined. Add dry ingredients and mix just until combined. Stir in cranberries.

Spray muffin tin with canola oil or non-stick cooking spray. Spoon batter into muffin tins and let stand for 30 min. Bake at 350 degrees F for 20 minutes or until a toothpick inserted into the center comes out clean. Remove from pan immediately and place on cooling rack. If they stick to the pan, let stand for 2 to 3 minutes then try removing them again. If making a loaf, you will need to bake for approximately 1 hour or until a toothpick inserted into the center comes out clean. Wait 10 minutes before removing from the loaf pan. Then let it cool completely on a rack. 

This recipe makes 12 muffins or 1 loaf.

Approximate nutritional information per serving (1 muffin):
Calories: 104
Carbs: 13 g
Fat: 3 g
Protein: 1 g
Sodium: 107 mg
Fibre: 1 g

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Apple Cinnamon Oatmeal

Oatmeal is one of my favourite breakfast foods. Not only does it taste good, it’s low on the glycemic index and very filling. I'm always finding new ways to enjoy it. Today I made ½ cup regular (not quick) oats. I added a tablespoon of protein power and a few raisins. I also mixed in ¼ cup unsweetened applesauce, a sprinkle of cinnamon and ¼ of an apple (I save the rest of the apple for a mid-morning snack). Approx 265 calories with 24g protein and 7g fiber!

Note the Canadian Celiac Association states that commercial oats are contaminated with wheat or barley and therefore should not be consumed by individuals with celiac disease. There are some companies dedicated to producing oats that are free from contamination and these are considered safe to consume (although there are a very small number of individuals who cannot even tolerate pure oats). I buy Only Oats brand, Pure Whole Grain Rolled Oats, from my local health food store.

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Low-Cal Balsamic Bruschetta

This is amazing! And it’s great for entertaining because it can be made a day ahead or can be quickly thrown together on short notice.

Ingredients:

6-8 Roma tomatoes, diced

1/2 small red onion, diced

1/3 cup chopped fresh basil

2-3 cloves garlic, minced

1 tsp olive oil

3 tbsp balsamic vinegar

Salt and pepper to taste

Directions:

Simply combine all ingredients and serve with gluten free crackers, tortilla chips or toasted bread. Leftovers keep well in the fridge for a few days.

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Say Hello to Sandwiches Once Again

Wow! I just enjoyed the most amazing sandwich. Not toasted. Not even warmed. How is this possible, you ask? I have discovered Udi's whole grain bread thanks to a suggestion from Gluten Free Niagara.

If you're like me, you may have given up the idea of ever eating a "real" sandwich again. I had...until now! A statement on their packaging says it all: "our delicious recipe makes it possible for you to enjoy gluten free bread without having to toast or microwave it. Simply thaw at room temperature as needed and enjoy." Given my past experience with store-bought gluten free breads I was skeptical at first, but was pleasantly surprised to find that they were absolutely right. Then combined with the great taste of Natural Selections oven-roasted chicken breast (no nitrites!), Dijon mustard and fresh veggies it was to die for. How exciting to know that packing a sandwich for lunch is finally an option again!

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Breakfast Sandwich

This breakfast sandwich is my definition of a perfect weekend brunch. I add some fruit on the side and a hot coffee and I am all set.

To prepare, toast your favourite GF bread, bagel or English muffin (I prefer to use Glutino English muffins) and top with a fried egg, cheese and breakfast meat of your choice. Simple, but tasty!

To cut calories, use only egg whites and opt for a lean breakfast meat like chicken or ham.

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