Lemon Rice

  • 2 c long-grain rice
  • Olive Oil
  • 1 medium onion
  • 1 garlic clove, minced
  • 1/2 c orzo
  • 2 lemons, juiced, plus the zest of 1 lemon
  • 2 c chicken broth
  • 1 tsp salt
  • 1 large handful, chopped parsley
  1. Soak rice for 15-20 minutes
  2. Heat olive oil in a large pot. Add onion and cook until translucent.
  3. Add garlic and orzo, toss to coat. Add lemon juice and broth, then the rice and salt.
  4. Bring to a boil, then turn heat to low and cover and cook for 20 minutes.
  5. Remove from heat and let stand 10 minutes. Stir in parsley and lemon zest.

Southwest Spicy Chicken Soup

Ingredients:

  • 1 Tbsp olive oil
  • 1 onion, chopped
  • 1 garlic clove
  • 6 c chicken stock
  • 2 cans (287 ml) Original Rotel tomatoes & chillies (use ‘Mild’ if you don’t want it too spicy)
  • 1 can (19 oz) black beans
  • 1 can (10 oz) corn kernels
  • 2 chicken breasts, cooked and shredded
  • 1 Tbsp chilli powder
  • 2 tsp ground cumin
  • 1 tsp smoked paprika
  • 3/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 c cream cheese, cubed
  • 1/2 c chopped cilantro

Directions:

  1. Heat the olive oil in a large pot. Add onion and garlic and sweat over medium heat until translucent.
  2. Add chicken stock, Rotel tomatoes, black beans, corn kernel, shredded chicken, chili powder, ground cumin and smoked paprika. Bring to a boil.
  3. Reduce heat and simmer for 20 minutes. Add salt and pepper, cream cheese and chopped cilantro. Continue to cook and stir until the cream cheese melts.
Southwest Spicy Chicken Soup

Nutritional Information*

  • Servings: 8
  • Calories per serving: 208
  • Total Fat: 6.1 g
  • Saturated Fat: 2 g
  • Total Carbohydrates: 20.1 g
  • Dietary Fiber: 5.9 g
  • Sugar: 6.2 g
  • Protein: 20.7 g

*Nutritional Information approximated using MyFitnessPal

Back to School Mini Banana Loaves

Ingredients:

  • 2 c flour
  • 2 tsp baking soda
  • 1/4 tsp baking powder
  • 1 tsp salt
  • 3 tsp cinnamon
  • 3 eggs
  • 1 c vegetable oil
  • 1 1/2 c sugar
  • 2 tsp vanilla
  • 2 c mashed bananas (about 5)

Directions:

  1. Preheat oven to 350 degrees. Grease a mini loaf pan.
  2. In a large bowl, whisk together flour, baking soda, baking powder, salt and cinnamon.
  3. In a separate bowl, combine eggs, oil, sugar, vanilla and mashed bananas.
  4. Fill mini loaf pans about 3/4 full (they will rise).
  5. Bake for 25-30 minutes.
Back to School Mini Banana Loaves

Nutritional Information*

  • Servings: 12 mini loaves
  • Calories per serving: 393
  • Total Fat: 20.4 g
  • Saturated Fat: 3.1 g
  • Total Carbohydrates: 51.5 g
  • Dietary Fiber: 2.3 g
  • Sugar: 31 g
  • Protein: 4.1 g

*Nutritional Information approximated using MyFitnessPal

Cherry Tomato Basil Pasta Sauce

Cherry tomatoes have a high water content which is why they are not usually used to make pasta sauce because you have to cook them down a long time, but they’re nice and sweet, so one could say it’s worth it.

Ingredients:

  • 4 lbs cherry tomatoes
  • 2 Tbsp olive oil
  • 5 garlic cloves, chopped
  • 1 c fresh basil
  • 3/4 tsp sea salt

Directions:

  1. To prepare the tomatoes, score each of them on the bottom with a sharp knife – just a little slice in each one. Prepare a large pot of cold water with ice in it, or your sink. Bring another large pot of water to a boil and add in the tomatoes. After 30 seconds, transfer them to the ice bath using a slotted spoon. Pop each one out of its skin into a large bowl.
  2. In another large pot, heat the olive oil over medium-low heat and add the garlic. Cook for a couple of minutes, then add the tomatoes. Cook for about 45 minutes until they boil down to a sauce that’s thick enough to your satisfaction. Mash the tomatoes on the side of the pot with the back of a wooden spoon as they cook.
  3. At the end, add the basil and salt.

You can keep the sauce in the refrigerator for a few days, in the freezer for a few weeks, or you can choose to can the sauce. For good instructions on how to can tomato sauce go here.

Cherry Tomato Basil Pasta Sauce

Double Chocolate Zucchini Muffins

Ingredients:

  • 1 1/2 c all purpose flour
  • 1/2 c unsweetened cocoa powder
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1/2 c canola oil
  • 1/2 c milk
  • 2 eggs
  • 1 tsp vanilla
  • 1/2 c white sugar
  • 1/4 c brown sugar, packed
  • 1 1/2 c shredded zucchini
  • 1/2 c semi-sweet chocolate chips

Directions:

  1. Preheat oven to 350 degrees. Grease or line muffin tins.
  2. In a large bowl, whisk together flour, cocoa powder, baking powder, baking soda and salt.
  3. In a separate bowl, whisk together oil, milk, eggs, vanilla, white sugar and brown sugar. Stir in shredded zucchini. Stir in dry ingredients. Fold in chocolate chips.
  4. Fill the prepared muffin tins and bake for 20-25 minutes until they spring back when lightly poked.
Double Chocolate Zucchini Muffins

Nutritional Information*

  • Servings: 6 jumbo muffins, 12 regular-sized muffins or 24 mini muffins
  • Calories per serving: 256
  • Total Fat: 13.7 g
  • Saturated Fat: 3 g
  • Total Carbohydrates: 30.2 g
  • Dietary Fiber: 2.5 g
  • Sugar: 11.5 g
  • Protein: 3.8 g

*Nutritional Information approximated using MyFitnessPal

Smoked Paprika Chicken Stew

Ingredients:

  • 4 Tbsp olive oil, divided
  • 1 Tbsp butter
  • 2 c leeks, chopped
  • 2 c celery, diced
  • 2 garlic cloves
  • 1 tsp red pepper flakes
  • 2 lbs chicken breast, large diced
  • 3/4 c all purpose flour
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 Tbsp smoked paprika
  • 4 c chicken stock
  • 3/4 c white wine
  • 3 Tbsp sour cream
  • 1Tbsp dijon mustard
  • 8 mini potatoes, halved
  • 2 c swiss chard, chopped
  • salt & pepper
  • brown rice

Directions:

  1. Preheat oven to 350 degrees.
  2. Heat 1 Tbsp of olive oil and butter in a large cast iron pot over medium-high heat. Add leeks, celery, garlic and red pepper flakes. Sautee until soft then remove from the pot and set aside.
  3. Combine flour, salt, pepper and smoked paprika in a large ziplock bag. Toss the chicken in the flour mixture.
  4. Add 1 Tbsp of olive oil back in the cast iron pot and cook chicken in batches to brown on the outside, adding more olive oil as needed.
  5. Add all the chicken and leek mixture back into the pot. Add white wine, then chicken stock.
  6. Add sour cream, dijon mustard and potatoes.
  7. Place in oven for 45 minutes, until the potatoes are cooked through.
  8. Remove from oven, add swiss chard and more salt and pepper to taste.
  9. Serve with brown rice.
Smoked Paprika Chicken Stew

Nutritional Information*

  • Servings: 8
  • Calories per serving: 380
  • Total Fat: 11 g
  • Saturated Fat: 5.2 g
  • Total Carbohydrates: 39 g
  • Dietary Fiber: 3.5 g
  • Sugar: 4.9 g
  • Protein: 40.6 g

*Nutritional Information approximated using MyFitnessPal

Harissa Red Curry Lentil Sweet Potato Soup

Harissa is a spicy hot red spice from North Africa. It’s usually made into a paste with olive oil but I used the powdered spice in this fusion dish that also has red curry and coconut milk. This recipe can be made vegetarian/vegan by using vegetable stock.

Ingredients:

  • 1 Tbsp olive oil
  • 1 whole onion, diced
  • 3 garlic cloves, minced
  • 1 Tbsp grated ginger
  • 2 Tbsp red curry paste
  • 6 c chicken or vegetable stock
  • 1 1/2 c red lentils
  • 2 large sweet potatoes, diced
  • 1 (28 oz) can diced tomatoes, undrained
  • 1 tsp harissa seasoning (I got mine at Bulk Barn)
  • 1 tsp salt
  • 1/4 tsp ground black pepper
  • 1 (14.5 oz) can light coconut milk (approx. 1 3/4 c)
  • 1 c chopped fresh cilantro

Directions:

  1. Heat olive oil in a large pot over medium heat. Add onion, garlic and ginger. Sautee until onions are soft and translucent.
  2. Add red curry paste and stir.
  3. Add chicken stock, lentils, sweet potatoes and diced tomatoes and bring to a boil. Simmer for 20 minutes until the lentils are cooked.
  4. Add harissa, salt and pepper, coconut milk and cilantro.
  5. *Optional: I like a little creaminess to my soups, so I will sometimes take a hand-blender and blend the soup for a couple of seconds, just to break up a few of the chunks, but not all of them.
Harissa Red Curry Lentil Sweet Potato Soup

Nutritional Information*

  • Servings: 8
  • Calories per serving: 164
  • Total Fat: 4.6 g
  • Saturated Fat: 2.4 g
  • Total Carbohydrates: 23.7 g
  • Dietary Fiber: 3.4 g
  • Sugar: 5.9 g
  • Protein: 6.8 g

*Nutritional Information approximated using MyFitnessPal

Four-Ingredient Cookies

Yes, you can start with these four basic ingredients but then add whatever you like – ground flax seed, pumpkin spice, dried cranberries, pumpkin seeds, walnuts and white chocolate chips all make great additions.

Yield: 12 cookies

Ingredients:

  • 6 very ripe bananas, mashed
  • 2 c quick-cooking oats
  • 1 tsp cinnamon
  • 2 Tbsp chocolate chips

Directions:

  1. Preheat oven to 350 degrees. Line a baking pan with parchment paper.
  2. In a large bowl, combine banana, oats and cinnamon.
  3. Use an ice-cream scoop to portion out 12 cookies onto the baking pan.
  4. Divide the chocolate chips evenly between the cookies.
  5. Bake 10-12 minutes until firm.
Four-Ingredient Cookies

Nutritional Information*

  • Servings: 12
  • Calories per serving: 81
  • Total Fat: 1.2 g
  • Saturated Fat: 0.5 g
  • Total Carbohydrates: 18.2 g
  • Dietary Fiber: 2.3 g
  • Sugar: 8.7 g
  • Protein: 1.4 g

*Nutritional Information approximated using MyFitnessPal

Balsamic Chicken with Roasted Tomatoes

This restaurant-worth balsamic chicken is ready in about as much time as it takes to prepare the rice on the side.

Ingredients:

  • 4 chicken breasts, thinly sliced
  • 2 tsp fresh rosemary
  • 2 tsp dried sage
  • 1 tsp salt
  • 1/4 tsp black pepper
  • 1 Tbsp olive oil, divided
  • 1/4 small sweet onion, thinly sliced
  • 2 garlic cloves, minced
  • 2 Tbsp dark balsamic vinegar
  • 2 c cherry tomatoes, halved
  • 1/4 c chicken stock

Directions:

  1. Heat the oven broiler. Line a baking sheet with parchment paper and then spread the halved cherry tomatoes on the pan. Sprinkle with olive oil, salt and pepper. Place under broiler until brown/charred. Remove from oven.
  2. Meanwhile, pat the sliced chicken dry with paper towel then sprinkle with salt, pepper and a little rosemary.
  3. Heat 2 tsp olive oil in a large non-stick skillet. Add chicken and cook until browned and cooked through. Transfer cooked chicken to a bowl and cover with tin foil.
  4. Add sliced onion and garlic to the skillet. Cook for a minute.
  5. Add balsamic vinegar, cook for another minute or two.
  6. Stir in tomatoes and their juices, chicken stock and remaining rosemary and sage, 1/4 tsp salt and 1/4 tsp pepper. Cook for 1-2 minutes.
  7. Add in the chicken and the juices from the bowl. Cook for about 5 minutes allowing the chicken to soak in the sauce.
  8. Serve over brown rice.
Balsamic Chicken with Roasted Tomatoes

Nutritional Information*

  • Servings: 4
  • Calories per serving: 281
  • Total Fat: 2.9 g
  • Saturated Fat: 0.7 g
  • Total Carbohydrates: 6.7 g
  • Dietary Fiber: 2.3 g
  • Sugar: 3.5 g
  • Protein: 71.8 g

*Nutritional Information estimated using MyFitnessPal