Ingredients 2 (3 ounce) tilapia fillets 2 tablespoons olive oil salt and pepper to taste 1 lemon, halved 1/2 cup white wine 2 tomatoes, seeded and chopped 3 tablespoons capers 1 cup asparagus spears, trimmed      and cut in half 3 tablespoons butter Directions Heat a large non-stick skillet over medium heat.  Drizzle fillets with [...]

Celebrate Cinco de Mayo with flavour and flare! Original Recipe Yield:  8 servings   Ingredients 2 quarts water 8 skinless, boneless chicken breast halves 1 teaspoon ground black pepper 1 teaspoon garlic powder 2 tablespoons dried parsley 1 tablespoon onion powder 5 cubes chicken bouillon 3 tablespoons olive oil 1 onion, chopped 3 cloves garlic, [...]

  Original Recipe Yield:  5 burgers Ingredients 1      (15 ounce) can black beans, rinsed and drained 1/4      cup quinoa 1/2      cup water 1/2      cup bread crumbs 1/4      cup minced yellow bell pepper 2      tablespoons minced onion 1      large clove garlic, minced 1      1/2 teaspoons ground cumin 1/2 [...]

Drizzle over your favourite salad things – butter lettuce, arugula, goat cheese and carmelized pecans perhaps? Original Recipe Yield:  1 1/2 cups Ingredients 1 ripe pear – peeled, cored,      and chopped 1/2 cup white wine 1 clove garlic, chopped 2 teaspoons Dijon mustard 1/4 cup white balsamic vinegar      (or regular balsamic will do) [...]

Tasty, salt-free and versatile!  Use on seafood, chicken, beef, whatever’s for dinner!  Original Recipe Yield: ¼ cup Ingredients 1 1/2 tablespoons paprika 1 tablespoon garlic powder 1 tablespoon onion powder 1 tablespoon ground dried thyme 1 teaspoon ground black pepper 1 teaspoon cayenne pepper 1 teaspoon dried basil 1 teaspoon dried oregano  Directions Combine the [...]

Ingredients 1 avocado 1/2 teaspoon minced garlic 1/2 teaspoon minced fresh ginger root 1 teaspoon soy sauce   Directions Stir together garlic, ginger, and soy sauce; set aside for five minutes to allow the flavors to blend. Cut the avocado in half and discard the pit.  Divide the sauce between the avocado halves. Eat with [...]

Ingredients 1 1/2 cups boiling      water 1 1/2 cups bulgur 5 cups water 1 1/2 cups dry lentils,      rinsed 1 cup diced green pepper 1 cup diced sweet red      pepper 1/2 cup chopped green      onions 1/2 cup minced fresh      parsley 3/4 cup feta cheese Dressing: 1/3 cup cider vinegar 1/3 [...]

A tasty, curiously-named, crowd-pleasin’ way to serve up spinach! Original Recipe Yield:  24 servings Ingredients 1 (10 ounce)      package fresh spinach, rinsed and chopped 1 cup      all-purpose flour 1 teaspoon      salt 1 teaspoon      baking powder 2 eggs 1 cup milk 1/4 cup      butter, melted 1 onion,      chopped 1 cup [...]

Recipe Yield:  6 servings Ingredients 1 (4 pound) whole rockfish (sea bass, tilapia, or another non-bony whitefish), dressed 1/4 cup vegetable oil 1 green onion, thinly sliced diagonally 1 (1 inch) piece fresh ginger, peeled and cut into matchstick strips 1/2 cup soy sauce Directions Fill a large pot 1/2 full with water and place [...]

Ingredients 3/4 cup cashew halves 4 slices bacon, coarsely chopped (or omit for a vegetarian option!) 1 tablespoon melted butter 1 teaspoon chopped fresh rosemary 1 teaspoon curry powder 1 tablespoon brown sugar 1/2 teaspoon kosher salt 1/2 teaspoon cayenne pepper Dressing: 3 tablespoons white wine vinegar 3 tablespoons Dijon mustard 2 tablespoons honey 1/3 [...]

The red and green colours make for a lovely and delicious Christmas cookie!   Original Recipe Yield:  3 dozen Ingredients 1/4 cup light olive oil 3/4 cup white sugar 2 teaspoons vanilla extract 1/2 teaspoon almond extract 2 eggs 1 3/4 cups all-purpose flour 1/4 teaspoon salt 1 teaspoon baking powder 1/2 cup dried cranberries [...]

Original Recipe Yield:  4 servings Ingredients 1 cup chopped pistachios 1/2 cup bread crumbs 2 tablespoons Dijon mustard 2 tablespoons olive oil 2 tablespoons honey salt and pepper to taste 2 large skinless, boneless chicken breast halves, cut into 1-inch strips Directions Preheat oven to 500 degrees F (260 degrees C). Lightly coat a baking [...]

Turmeric has anti-oxidant properties and fights inflammation.  Especially at this time of year, from a sore throat to chronic body inflammation, tipple some turmeric! ½ tsp turmeric powder 4 cardamom pods, crushed 6-10 granules fenugreek 1.8 tsp ground, dried ginger 1-2 to 1 tsp unpasteurized honey 1/3 cup almond milk 2/3 cup water   Combine [...]

(Bon Appetit – with or without the meat!)   Original Yield:  6 servings Ingredients   1 tablespoon canola oil 1/4 pound chorizo sausage, chopped (optional) 1/3 pound cooked ham, chopped (optional) 1 medium onion, chopped 2 cloves garlic, minced 2 (1 pound) sweet potatoes, peeled and diced 1 large red bell pepper, diced 2 (14.5 [...]

Nutritious and crispy … Nutrispy! Original Recipe Yield:  2 servings Ingredients 1 bunch kale 1 tablespoon extra-virgin olive oil 1 tablespoon sherry vinegar (or red wine vinegar, or whatever is your favourite) 1 pinch sea salt, to taste Directions Preheat oven to 300 degrees F (150 degrees C). Cut away inner ribs from each kale [...]

Original Recipe Yield:  6 servings Ingredients 1/4 cup butter 2 large sweet potatoes, peeled and chopped 3 large carrots, peeled and chopped 1 apple, peeled, cored and chopped 1 onion, chopped 1/2 cup red lentils 1/2 teaspoon minced fresh ginger 1/2 teaspoon ground black pepper 1 teaspoon salt 1/2 teaspoon ground cumin 1/2 teaspoon chili [...]

Basic pesto is made with basil, olive oil, pine nuts, and Parmesan cheese. Toss with your favourite pasta.  Add diced tomatoes, chicken or shrimp!   Original Recipe Yield:  2 cups Ingredients 3 cups packed fresh basil leaves 4 cloves garlic 3/4 cup grated Parmesan cheese 1/2 cup olive oil 1/4 cup pine nuts 1/2 cup [...]

For a delicious, brain and body-fuelling beverage, mix a large spoonful of 100% organic cocoa powder with a bit of espresso, organic unsweetened soy milk and a dash of cinnamon.  For the more adventurous, also add a sprinkle of cayenne red pepper.   Enjoy in the morning (and sometimes again in the afternoon!) to make a [...]

Ingredients 1/2 cup olive oil 1 tablespoon Dijon mustard 3 cloves garlic, minced 1 lemon, juiced 1 orange, juiced 1 teaspoon dried basil, or to taste 2 tablespoons white wine (optional) 30 tiger prawns, peeled and deveined Directions In a glass dish, mix together the olive oil, mustard, garlic, lemon juice, orange juice, basil and [...]

Use the freshest and ripest ingredients for the best flavor. Serve with a loaf of crusty bread and enjoy!   Original Recipe Yield:  2 servings Ingredients 4 large tomatoes (or canned tomato juice if you are pressed for time!) 1 avocado – peeled, pitted and diced 1/2 cup fresh corn kernels 2 tomatoes, diced 1/4 [...]

Healthy, hearty, summer-flavoured fare with a dose of Omega-3! Original Recipe Yield:  4 servings Ingredients 1 (16 ounce) package extra firm tofu 3 tablespoons olive oil 1 egg white 1 tablespoon barbeque sauce 1 cup all-purpose flour 1 teaspoon salt 1/2 teaspoon pepper 1 cup barbeque sauce Directions Drain tofu, and slice into strips.  Place [...]

Fresh, salty, sweet and tangy! Original Recipe Yield:  6 servings Ingredients ¾ cup halved, thinly sliced red onion 1 tablespoon fresh lime juice 1 ½ quarts seeded, cubed watermelon ¾ cup crumbled feta cheese ½ cup pitted black olive halves ½ cup chopped fresh mint 2 tablespoons olive oil Directions Place the onion slices in [...]

Enjoy barbeque season with these tasty kebabs. Serve with fresh pitas, chopped onion and sour cream to tame the heat! Original Recipe Yield:  4 servings Ingredients 2 tablespoons beef bouillon granules 2 tablespoons water 3 cloves garlic, minced 2 teaspoons cayenne pepper 1/2 teaspoon salt 1 teaspoon black pepper 1 1/2 pounds beef sirloin, cut [...]

Ingredients 4 cups (1 L) thinly sliced radishes 1/2 tsp (2 mL) salt 2 tbsp (25 mL) rice vinegar 1 tsp (5 mL) granulated sugar 1 tsp (5 mL) sesame oil 1 (green part only) green onion, sliced   Preparation: In bowl, toss radishes, salt, let stand for 15 minutes. Drain and squeeze out liquid. Add vinegar, sugar, sesame oil and green onion. Toss to combine.   Nutritional [...]

Colourful, fragrant rice which can be pressed into a small, lightly-oiled bowl, inverted and unmolded onto a decorative serving plate, then garnished with fresh cilantro and slices of lime and tomato.  Original Recipe Yield: 6 servings Ingredients 1 tablespoon vegetable oil 1 1/2 cups basmati rice 1 (14 ounce) can coconut milk 1 1/4 (14 [...]

Celebrate Cinco de Mayo and serve with tortilla chips!   Ingredients 1 (15 ounce) can black-eyed peas 1 (15 ounce) can black beans, rinsed and drained 1 (15 ounce) can whole kernel corn, drained 1/2 cup chopped onion 1/2 cup chopped green bell pepper 1 (4 ounce) can diced jalapeno peppers 1 (14.5 ounce) can [...]

An elegant yet easy side dish! Original Recipe Yield:  4 servings Ingredients 1/2 pound prosciutto, sliced 1/2 (8 ounce) package Neufchatel cheese, softened (Any plain or spiced cream cheese can be substituted) 12 spears fresh asparagus, trimmed Directions Preheat oven to 450 degrees F (230 degrees C). Blanch the asparagus and immediately cool in ice [...]

Enjoy for breakfast … or afternoon tea! Published in USA WEEKEND 2006 by columnist Pam Anderson Original Recipe Yield:  8 scones Ingredients 2 cups all-purpose flour (OR 1 ½ cups whole wheat flour + ¼ cup ground flax seeds + ¼ cup wheat germ) 1/3 cup sugar 1 teaspoon baking powder 1/4 teaspoon baking soda [...]

Farro is a delicious alternative to rice or pasta.  Try it (something new!) in this Tuscan-inspired soup. Ingredients 1 1/8 cups uncooked whole cereal farro grain or pearl barley 4 ounces pancetta or deli ham, chopped 1 small onion, sliced 2 cloves garlic, minced 1 teaspoon dried thyme leaves, crushed 4 cups chicken broth 2 [...]

A meal in itself!  Good fat (olive oil), green vegetables (broccoli), whole grains (quinoa), and protein (chick peas) … It’s also vegan! Yield:  4 servings  Ingredients ½ cup uncooked quinoa 1 cup water 1 (15 ounce) can chick peas, drained ¾ cup chopped broccoli (raw or slightly steamed – as you wish!) 1 clove garlic, [...]

Roasted eggplant dip that is easy, delicious and healthy! Enjoy on pita bread or with raw veggies. Ingredients 1 eggplant 1/4 cup lemon juice 1/4 cup tahini 2 tablespoons sesame seeds 2 cloves garlic, minced salt and pepper to taste 1 1/2 tablespoons olive oil Directions: Preheat oven to 400 degrees F (200 degrees C). [...]

Most store-bought granola is high in fat and calories.  By making your own, you can control the fat content and boost the goodness with nuts and seeds.  Use it for everything from a healthy snack to a topping for yogurt or a baked apple. Preparation time 10 minutes      ♦      Baking Time 30 minutes     ♦      Makes [...]

    Ingredients 2 pounds smoked sausage, cut into 1 inch slices 3 (15 ounce) cans black beans, rinsed and drained 1 1/2 cups chopped onion 1 1/2 cups chopped celery 1 1/2 cups chopped green pepper 1 cup water 1 (8 ounce) can tomato sauce 4 cloves garlic, minced 2 teaspoons dried thyme 1 [...]

La Viglia di Natale On December 24, Italian families all over the world gather together for La Viglia di Natale – the Christmas vigil – where fish is on the menu instead of meat.  Also called The Feast of the Seven Fishes, the ritual of La Viglia has been handed down from generation to generation [...]

Choose kale with small leaves as they will be more tender and offer a sweeter taste. Serves 6 Ingredients Salad: 2 12-oz. bunches kale, stems removed, leaves cut into thin strips or chiffonade 2 Tbs. olive oil 1 Tbs. apple cider vinegar 1 1/2 tsp. salt, divided 1 cup whole pecans 1/4 cup pure maple [...]

Broccoli carries a powerful cancer-fighter, sulforaphane, and garlic is packed with anti-oxidants to fend off cancer, heart disease and all-over aging. Combine them in this quick and easy salad for eternal youth!  Ingredients 4 cloves garlic, peeled 1 1/2 teaspoons salt 1 bunch broccoli, cut into florets (blanch or leave raw – whichever you prefer) [...]

Juicy, fiber-rich pears and fresh thyme add a new twist to your basic boneless chicken breasts. Cook the combo in apple cider to add moisture and sweetness without spiking your blood sugar. Top with calcium-rich crumbled blue cheese for a low-fat, bold-flavored bite. SERVES: 4; Serving = 1/4 recipe PREP: 20 min COOK: 30 min [...]

An old favourite to enjoy this weekend. Happy Halloween! Ingredients 3 tablespoons margarine, melted (or olive oil) 1 teaspoon seasoning salt 1/4 teaspoon garlic salt 4 teaspoons Worcestershire sauce 2 cups raw whole pumpkin seeds Directions Preheat oven to 275 degrees F. Combine the margarine, salt, garlic salt, Worcestershire sauce and pumpkin seeds. Mix thoroughly [...]

2 cups all-purpose flour 1 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon ground cloves 1/2 teaspoon cinnamon 1/2 cup chopped walnuts 1/2 cup butter, softened 3/4 cup white sugar 2 eggs 1 teaspoon vanilla extract 2 cups apples (about 1 medium apple) – peeled, cored and shredded Directions Preheat oven [...]

12 fresh beets, trimmed 6 large carrots, thinly sliced 1 cup crumbled goat cheese or feta cheese 2 tablespoons minced shallot 1/3 cup tarragon vinegar (or whatever vinegar is in your cupboard!) 1/3 cup chopped fresh mint 1/4 cup olive oil 1 1/2 teaspoons sugar 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup minced chives [...]

1 tbsp oil 1 ½ lbs beef in small uniform pieces 12 cups water 1 – 28 oz can of diced tomatoes 2 carrots, medium diced 2 celery stalks and leafy parts, medium diced 1 medium onion, diced 1 cup sliced mushrooms ¾ cup barley ½ cup fresh parsley leaves, chopped ½ tsp salt 1 [...]

A mild, creamy curry.  Add in your own selection of veggies, plus hot peppers for some heat! Ingredients: * 1 tablespoon canola oil * 1 (12 ounce) package extra-firm tofu, drained and cubed * 1 tablespoon seasoned salt, or to taste * 1 tablespoon butter or margarine * 1 small onion, chopped * 3 cloves [...]

A wonderfully light salad for a warm summer night. Try it with the addition of grilled chicken or cherry tomatoes, or both! 1 (16 ounce) package orzo pasta 1 1/2 tablespoons butter 1/4 cup extra-virgin olive oil 1 1/2 teaspoons minced garlic 1/2 teaspoon dried basil 1/2 teaspoon dried thyme 1/4 teaspoon crushed red pepper [...]

The perfect smoothie to get your day moving, give you a boost, or serve as a kid-friendly snack! Servings: 2 Ingredients: * 1 tablespoon flax seed meal or wheat germ * 1 banana * 1/2 cup frozen blueberries * 1 tablespoon peanut butter * 1 teaspoon honey * 1/2 cup plain yogurt * 1 cup [...]

Bring some tropical flavours to your dinner table with this delicious and easy chicken recipe! 4 (4 ounce) boneless skinless chicken breast halves 1 teaspoon dried thyme 1/2 teaspoon salt 1/8 teaspoon pepper 1 tablespoon vegetable oil 1 (20 ounce) can unsweetened sliced pineapple 1 tablespoon cornstarch 1/4 cup Dijon mustard 1/4 cup honey 2 [...]

Both the squash and the apples used for this recipe should be available from local sources, kept in cold storage through the winter. For a completely local meal, find local potatoes and protein, and pair with a Fraser Valley wine. Apple-Stuffed Acorn Squash Recipe 1 medium acorn squash 1 cup chopped apple 4 teaspoons honey [...]

“Thank you to Randolph B. for this yummy recipe!” 1 cup All Bran ¾ cup brown sugar ½ cup raisins 1 ½ cups flour 1 teaspoon baking soda 1 teaspoon vanilla 1 ¼ cups low fat yogurt (any flavour) ½ cup oil (not olive) 2 eggs ¼ teaspoon salt 1 teaspoon baking powder Directions: Mix [...]

1 ½ cups wheat bran 1 cup non-fat milk ½ cup unsweetened applesauce 1 egg 2/3 cup brown sugar ½ tsp vanilla extract 1 cup whole wheat flour 1 tsp baking soda 1 tsp baking powder ½ tsp salt 1 cup blueberries Directions: 1. Preheat oven to 375˚F (190˚ C). Grease muffin tins, or use [...]

When you need a high-energy snack, try one of these. 1 cup whole wheat pastry flour or spelt flour 1 cup rolled oats 1 cup chopped dried fruit or fresh apples 1 cup raisins or currants 1 cup coconut flakes ½ teaspoon baking soda 1 teaspoon cinnamon 1 teaspoon allspice ½ cup mango puree (or [...]

2 cups milk 2 Tbsp blackberry jelly (or favorite flavor) 2 Tbsp peanut butter 1 banana (frozen and chunked) 2 Tbsp honey 2 tsp wheat germ Nutritional Info per Serving 158 calories, 8mg chol, 80mg sodium, 24.1g carbs, 1.1g dietary fiber, 5.4g protein Did you know? Wheat germ is a powerhouse ingredient! It is a [...]