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 [...]

  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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 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 [...]

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 [...]

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 [...]

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 [...]

(Quinoa is a whole grain that’s rich in carbohydrates and is as easily prepared as rice.) A Runner’s Dream Diet “This delicious high-carb, high-protein is the perfect postrun meal” 4 boneless, skinless chicken breast halves, grilled and thinly sliced For the Quinoa Tabbouleh: 3 cups cooked quinoa, at room temperature ½ cup cucumber, diced with [...]

“ A yummy way to get your calcium!” 2 cans of salmon 4 large baking potatoes 1 Tbsp butter 100 grams mozzarella cheese 75 grams cheddar cheese 2 tsp chopped fresh chives, plus a few extra for garnish salt and freshly ground pepper Directions: Drain the salmon and break into large chunks, mashing the bones [...]