Salad Tuesday March 6, 2018

Tomato Avocado Salad


Here we have a nice avocado salad. a nice mix to make a healthy snack or side.


  • 1 lb Roma tomatoes
  • 1 English cucumber
  • ½ medium red onion, sliced
  • 2 avocados, diced
  • 2 Tbsp extra virgin olive oil or sunflower oil
  • Juice of 1 medium lemon (about 2 Tbsp)
  • ¼ cup (1/2 bunch) cilantro, chopped
  • 1 tsp sea salt or ¾ tsp table salt
  • ⅛ tsp black pepper


  1. Place chopped tomatoes, sliced cucumber, sliced red onion, diced avocado, and chopped cilantro into a large salad bowl.
  2. Drizzle with 2 Tbsp olive oil and 2 Tbsp lemon juice. Toss gently to combine. Just before serving, toss with 1 tsp sea salt and ⅛ tsp black pepper.


*Note: if you aren’t keen on cilantro, fresh dill is a good substitute

This recipe is from:

Dinner Friday March 2, 2018

Italian Roasted Potatoes


Here is a potato recipe. Any type of potatoes will work, baby ones can save time though, but personal preference and whats available is fine. A lot of the seasoning can be change to whatever you prefer too.


1 lb baby potatoes
1 tablespoon olive oil
2 cloves garlic, minced
1 teaspoon bottled Italian seasoning
1/4 teaspoon salt or to taste
2 dashes paprika
1/3 cup shredded Parmesan cheese
1 teaspoon chopped parsley leaves
2 tablespoons unsalted butter, cut into small cubes


  • Preheat the oven to 400F. Clean and rinse the baby potatoes, drain and cut into halves.
  • Heat up an oven-safe skillet (cast-iron preferred) and add the olive oil. Add the potatoes and cook until the surface turns crispy. Turn over the cook the skin side until nicely browned. Push the potatoes to one side and saute the garlic, follow by the Italian seasoning, salt and paprika, stir to combine well. Turn off the heat and sprinkle the cheese and parsley on top of the potatoes. Transfer the skillet into the oven, roast for 15 minutes. Add the butter cubes on top of the potatoes, serve immediately.


If you have bigger potatoes, roast for 20 minutes or until cooked. You may also roast the potatoes right away in the oven. Just combine the olive oil, garlic, potatoes, Italian seasoning, salt and paprika with the potatoes and follow the remaining steps. Roast for 20 minutes.


Find out more, and other recipes at:

Salad Tuesday February 27, 2018

Italian Chopped Salad


Today we have a nice Italian salad. A mix of healthy vegetables, and fruit to keep you going.

yield: 6- 8 servings

total time: 20 minutes


  • Half of a small red onion, halved through the core
  • 1 large head romaine lettuce
  • 1 medium head radicchio
  • 1 pint small sweet cherry tomatoes, halved through the stem ends
  • 1 large cucumber, peeled and seeded then cut in half and sliced
  • 1-1/2 cups canned garbanzo beans, drained and rinsed
  • 1/3 cup grated parmesan cheese (or 4 ounces aged provolone, sliced into strips)
  • 5 peperoncini, stems cut off and discarded, thinly sliced
  • 1/2 cup kalamata olives
  • 1/2 cup Oregano Vinaigrette
  • Juice of 1/2 lemon
  • Dired oregano, for sprinkling


  • 2-1/2 tablespoons red wine vinegar
  • 1-1/2 tablespoons dried oregano
  • 1 teaspoon dried basil
  • 1 tablespoon fresh lemon juice, plus more to taste
  • 2 garlic cloves, minced
  • 1-1/2 tablespoons minced kalamata olives
  • 2 tablespoons Parmesan cheese
  • 1/4 teaspoon freshly ground black pepper, plus more to taste
  • 1-1/2 cups good extra-virgin olive oil


  1. Slice the layers of onions lengthwise 1/16 inch thick. Place the onion slices in a small bowl of ice water and set aside.
  2. Drain the onion and pat dry with paper towels before adding them to the salad.
  3. Thinly slice the lettuce and radicchio.
  4. In a large bowl, combine the lettuce, radicchio, tomatoes,cucumber,  garbanzo beans, cheese, ,peperoncini, and onion slices.
  5. Toss to thoroughly combine the ingredients.
  6. Drizzle 1/2 cup of the vinaigrette and the juice of the lemon over the salad, then toss gently to coat the salad with the dressing.
  7. Taste for seasoning and add more lemon juice, or vinaigrette if desired.
  8. Sprinkle with extra oregano and serve.


  1. Combine the vinegar, oregano, lemon juice, garlic, kalamata olives, Parmesan cheese, and pepper in a medium bowl and whisk to combine the ingredients.
  2. Set aside for 5 minutes to marinate the oregano and basil.
  3. Add the olive oil in a slow thin stream, whisking constantly to combine. You can also add all the ingredients to a glass jar with a lid and shake to combine.

This recipe is tanks to: Deborah


Breakfast Monday February 26, 2018

Healthy 2 Ingredient Pancakes


Today we have some pancakes made healthy. Pancakes can be great, but are not always the healthy. Here is a way to fix that.
Prep time: 
Cook time: 
Total time: 
Serves: 8-10 small pancakes


  • 2 medium ripe banana
  • 2 medium eggs
  • Butter or oil, for the pan
  • Optional extras:
  • 2-3 tablespoons almond meal
  • 1 tablespoon cocoa powder or protein powder
  • ¼ teaspoon baking powder (for fluffy pancakes)
  • ¼ teaspoon vanilla
  • ¼ cup chocolate chips or fresh berries
  • pinch of cinnamon


  1. Peel the banana and break it up into several big chunks in a bowl. gently mash the bananas into smaller chunks using a fork. Add the eggs to the mashed bananas and stir with the fork until you have a custard-like consistency. The batter will be runny and should have a few clumps of bananas. (optional: add ¼ teaspoon baking powder, ¼ teaspoon vanilla, pinch of cinnamon, 1 tablespoon coco-powder)
  2. Heat a griddle over medium heat and Melt in about ¼ teaspoon of butter in the pan. Drop the batter on a hot griddle: Drop roughly 2 tablespoons of batter onto the hot griddle. This would be a good time to add the nuts, chocolate chips or berries if desired.
  3. Cook for 1 minutes or until the bottoms look browned and golden when you lift a corner.
  4. Gently flip the pancakes and cook for another minute on the other side.Transfer the cooked pancakes to a serving plate and continue cooking the rest of the batter.
  5. Serve Pancakes warm; they are best when eaten fresh off the griddle and still warm. Serve with maple syrup, honey, or any extra toppings.

This recipe is by: Layla


Supper Club Thursday February 22, 2018


This months supper club we had a variety of different dishes. There was a Warm Cauliflower Salad, and a Hearty Potato, Kale and Mushroom Soup. The main course was a Middle Eastern Rice (Mejadra) with turkey, and roasted vegetables. Followed by a desert of Apple Pie Bread. It was a great meal, and thank you to everyone who came.


Warm Cauliflower Salad



  • 1 head of cauliflower
  • Olive oil
  • 1 onion
  • 1 package of mushrooms
  • 1 yellow pepper


For Dressing 

  • 1 cup of olive oil
  • 1/2 cup of brown sugar
  • 1/4 cup of vinegar
  • Cumin
  • Juice from 1 orange
  • 1 bunch of green onions



  • Wash and cut the cauliflower into bite-sized pieces
  • Coat with olive oil and roast on baking sheet at 400F until brown
  • Sautee the onion (minced), the mushrooms (minced) and the yellow pepper (minced)


  • Mix the olive oil, brown sugar, vinegar, season with cumin (to taste) and the orange juice
  • Cut the green onions into small pieces
  • Mix everything together and top with green onions


Hearty Potato, Kale and Mushroom Soup20180222_183014.jpg


  • Potatoes
  • 1 Onion
  • Kale
  • Mushrooms



  1. Boil the stock (follow instructions on package). We made approx. 8 cups of stock
  2. Add cubed potatoes and finely diced kale. Allow to cook until potatoes are tender when pierced with a fork.
  3. In the meantime, sauté 1 onion, diced and some mushrooms, sliced. We used shitake mushrooms.
  4. Add the onions and mushrooms to the pot when the potatoes and kale are cooked.


Middle Eastern Rice (Mejadra)

(With Turkey and roasted Vegetables)20180222_183003.jpg


Vegan, Gluten free

∙ Serves 4


  • 400 g Brown lentils, canned
  • 3 Large or 4 small onions

Pasta & Grains:

  • 1 cup Basmati rice

Baking & Spices:

  • 1 Black pepper
  • 1 1/2 tsp Cinnamon, ground
  • 1 1/2 tbsp Coriander seeds
  • 1 tsp Salt
  • 1 Salt
  • 1 tsp Sugar
  • 1/2 tsp Turmeric, ground

Oils & Vinegars:

  • 2 tbsp Olive oil
  • 1 cup Vegetable or sunflower oil

Nuts & Seeds:

  • 2 tsp Cumin seeds


  • 1 1/4 cup Water



Crispy Onions:

  1. Heat oil in a medium saucepan over medium high heat. Add about 1/3 of the onions and cook for 5 minutes until golden and crispy. Drain on paper towels.
  2. Repeat with remaining onions, in two batches.


  1. Put the olive oil, cumin seeds and coriander in a saucepan over medium heat.
  2. Cook for a couple of minutes until the spices are fragrant.
  3. Add the rice and stir to coat with the oil and spices.
  4. Add the water and lentils.
  5. While it comes to boil, add all the other spices, salt and pepper.
  6. When it comes to a boil, turn it down to medium-low, cover with lid and let cook for 10 to 12 minutes, or until all the liquid has mostly been absorbed.
  7. Remove from heat and let it rest for 10 minutes – during this time, any residual liquid will absorb.
  8. Fluff rice with a from and adjust the seasoning with more salt if you wish.
  9. Just prior to serving, stir through most of the onions and top with remainder. Sprinkle with chopped coriander if desired. Best served warm.


Apple Pie Bread




∙ Serves 8


  • 1 1/4 cup Apples


  • 2 Eggs, large

Baking & Spices:

  • 1 1/2 cups All-purpose flour
  • 1 1/2 tsp Baking powder
  • 1/2 cup Brown sugar, packed
  • 1 1/2 tsp Cinnamon
  • 2/3 cup Sugar
  • 2 tsp Vanilla extract


  • 1/2 cup Butter
  • 1/2 cup Milk



  1. Preheat oven to 350f degrees. Spray a large loaf pan with nonstick cooking spray (the kind with flour in it – like Baker’s Joy.) In a bowl, mix together brown sugar and cinnamon. Set aside.
  2. Using a stand mixer (or in a large bowl with an electric mixer), mix together sugar and butter until smooth. Mix in eggs and vanilla extract until fully combined. Finally, stir in flour and baking powder and milk. Mix until combined. Pour half the batter into prepared loaf pan. Cover batter with half the diced apples. Press the apples down slightly into the batter.
  3. Sprinkle the apples with half the cinnamon sugar mixture.
  4. Pour the remaining batter over the apple layer.
  5. Top with remaining diced apples (again, pushing the apples gently into the batter.)
  6. Sprinkle the remaining cinnamon sugar mixture on top.
  7. Bake for about 50-60 minutes (until a toothpick inserted comes out clean.)
  8. apple-pie-cake-copyright
  9. Allow to cool completely before removing from baking pan.

Dinner Friday 23, 2018

Teriyaki Grilled Chicken and Veggie Rice Bowls


This dinner is a Teriyaki dish is another international dishes. We finish off the week with a nice looking, and healthy meal for supper that can make multiple servings.



Teriyaki sauce

1/2 cup low-sodium soy sauce

  • 1/2 cup water
  • 3 Tbsp packed light-brown sugar
  • 3 Tbsp honey
  • 3 cloves garlic , minced (1 Tbsp)
  • 1 Tbsp minced ginger
  • 1 Tbsp rice vinegar
  • 1 1/2 Tbsp cornstarch

Chicken, veggies and rice

  • 3 1/2 Tbsp olive oil , divided, plus more for brushing grill
  • 1 1/2 lbs bonless skinless chicken breasts
  • Ground black pepper
  • 1 medium zucchini , diced into half moons and quartered (1 1/2 cups)
  • 1 1/2 cups matchstick carrots
  • 2 1/2 cups small diced broccoli florets
  • 1 1/2 – 2 cups white or brown rice , cooked according to directions on package (I prefer short grain brown rice)
  • Sesame seeds , optional



  1. For the teriyaki sauce:
  2. In a small saucepan whisk together low-sodium soy sauce, 1/4 cup + 2 Tbsp of the water, the brown sugar, honey, garlic, ginger and rice vinegar. Bring mixture to a light boil over medium-high heat. Whisk together cornstarch with remaining 2 Tbsp water, then add to sauce mixture in saucepan. Reduce heat slightly and allow to boil 1 minute, stirring constantly. Remove from heat, set aside.
  3. For the chicken:
  4. Brush both sides of chicken with 1 1/2 Tbsp of the olive oil and season pepper (you won’t need salt since the teriyaki sauce is plenty salty). Preheat a grill over medium-high heat (to about 425 – 450 degrees). Brush grill grates lightly with oil then grill chicken until center registers 160 – 165 degrees on an instant read thermometer, about 4 minutes per side. Remove and let rest 5 minutes then dice into cubes.
  5. For the veggies:
  6. Heat remaining 2 Tbsp olive oil in a saute pan over medium-high heat. Add zucchini, broccoli and carrots and saute 4 – 5 minutes until crisp tender.
  7. To assemble bowls:
  8. Layer rice into 4 bowls then top each with 1/4 of the chicken and 1/4 of the veggies. Drizzle desired amount of teriyaki sauce over tops (you’ll have extra left over – use it for chicken or salmon the next day), sprinkle with sesame seeds. Serve warm.

Find out more at:

Lunch Wednesday February 21, 2018

Vegetarian Pad Thai


This lunch is an interesting mix to make a vegetarian lunch. It can always be nice to try different types of food to see what we like. Prep time is low to so it can be done in repetitively short amount of time.


  • 1 lime
  • 2 Tbsp canola oil
  • 3 Tbsp soy sauce
  • 1 Tbsp chili sauce
  • 1 Tbsp brown sugar
  • 1 Tbsp water
  • 1/4-inch flat rice noodles
  • 3 cloves garlic, chopped
  • 2 eggs, beaten
  • 2 carrots, peeled and shredded
  • 8 scallions, white and green parts separated and chopped
  • 2 cups bean sprouts
  • 1 red bell pepper, slivered
  • 2 Tbsp roasted salted peanuts, chopped


  • 1. Cook the noodles as directed on the package and drain.
  • 2. In a small bowl, whisk together the juice from 1 lime, soy sauce, chili sauce and brown sugar.
  • 3. In a large pan, heat the oil over medium-high heat. Add the garlic and stir for 15 seconds, then add the white chopped scallions and red pepper. Cook for 1 minute, then push to the side of the pan and cook the whisked eggs until scrambled. Add carrot shreds, and cook for about 1 minute.
  • 4. Mix in the noodles along with 1 tablespoon of water. Once mixed, pour in soy sauce mixture and bring to a simmer.
  • 5. Mix in bean sprouts and green scallions.
  • 6. Plate the dish, and sprinkle on the crushed peanuts.
  • 7. Season with salt and pepper. Bon appétit!



  • prep time15 min
  • total time 30 min
  • serves 2 – 3


This recipe is courtesy of Renee Reardin at:






Salad Tuesday February 20th 2018

Kale Orange Salad


A nice healthy kale salad that can be eaten through out the week as a healthy snack. It can be hard to always find the time to make something, so having something prepared ahead of time can help a lot when looking for something to eat.


  • 1 bunch curly kale (about 9 oz), thick ribs removed, remaining thinly sliced (about 6 cups)
  • 2/3 cup sliced almonds , toasted
  • 1/3 cup sliced green onions
  • 3 oz goat cheese , crumbled
  • 1 blood orange , peeled and sliced into rounds then halved (navel orange can be substituted)
  • 2 mandarin oranges , peeled and segmented

Vinaigrette Dressing

  • 3 Tbsp white balsamic vinegar
  • 3 Tbsp extra virgin olive oil
  • 2 Tbsp fresh orange juice*
  • 1/2 tsp sea salt (do scant if using table salt)
  • 1 1/2 tsp dijon mustard
  • 1 tsp honey



  1. For the salad:
  2. Add kale, half of the almonds, half of the green onions and the mandarin oranges to a salad bowl. Pour over vinaigrette dressing then toss salad. Top with remaining almonds and green onions, add blood oranges and goat cheese and serve.
  3. For the vinaigrette:
  4. In a mixing bowl whisk together all ingredients. Chill until ready to serve.
  5. *If you don’t want to buy a navel orange for the juice you could sub mandarin orange juice if you bought a pack of them.

This recipe is provided by:

Breakfast Monday February 19th, 2018

Comforting Apple Pie Oatmeal Bake


This may not be as simple as other meals listed here, but it can be nice to make when you do have the free time. This wont be your average breakfast, but its always nice to treat ourselves!


  • 2 cups large-flake rolled oats
  • 1/2 cup toasted walnuts, chopped
  • 1/4 cup packed dark brown sugar
  • 1 Tbsp chia seeds
  • 2 tsp baking powder
  • 1 tsp ground cinnamon
  • 1/4 tsp ground cloves
  • 1/4 tsp salt
  • 1 Tbsp coconut oil, plus more for dish
  • 2 small or 1 large apple, cored and cut into small pieces
  • 2 cups unsweetened nut milk or oat milk
  • 1 tsp vanilla extract


1. Preheat oven to 350ºF

2. In a large bowl, mix to combine oats, walnuts, sugar, chia, baking powder, cinnamon, cloves and salt.

3. For the topping, take out 1/2 cup of oat mixture and transfer to a small bowl, then cut in coconut oil until combined and resembling an apple crumble crust.

4. Stir apples into large bowl of oat mixture (not crumble topping), followed by milk and vanilla.

5. Grease an 8×8-inch or medium casserole dish with a bit of additional coconut oil, then carefully transfer oat and apple mixture to dish. Crumble over topping and bake for 30 to 40 minutes, until dry to the touch and beginning to brown on top. Serve warm.

Prep Time: 10 minutes
Bake Time: 40 minutes
Total Time: 50 minutes
Serves: 4 to 5

This recipe is from: Allison Day


Lunch Wednesday February 14th 2018


This is a good lunch recipe that can be made in advance so you don’t have to try and rush to make something that day. It can be frozen, and microwaved in just a few minutes meaning it is perfect for preparing on the weekend.

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 6
Calories: 281 kcal


  • 4- ounces light whipped cream cheese
  • 3 tablespoons extra virgin olive oil
  • 1 small yellow onion , diced
  • 1 red bell pepper , cut into thin strips
  • pinch of salt
  • 1 garlic clove , finely chopped
  • 1 bag (6 to 8 ounces) baby spinach leaves
  • salt and fresh ground pepper , to taste
  • 2 green onions , thinly sliced
  • 1/4 cup shredded parmesan cheese
  • 1/3 cup crumbled feta cheese
  • 6 to 8 (8-inch) gluten free, low carb or whole wheat flour tortillas, room temperature
  • Cooking Spray



  1. Preheat oven to 350.
  2. Grease a baking dish with cooking spray and set aside.
  3. Place cream cheese in a medium sized mixing bowl and set aside.
  4. Heat olive oil in a large skillet; add onions and pepper strips.
  5. Season with salt and cook for 3 to 4 minutes, or until tender.
  6. Stir in garlic and continue to cook for 30 seconds.
  7. Add spinach; season with salt and fresh ground pepper and continue to cook and stir for 3 minutes, or until spinach is cooked down.
  8. Remove from heat and add spinach mixture to the cream cheese.
  9. Add green onions and cheeses; mix and stir until creamy and well incorporated.
  10. Place about 1/4-cup filling onto each tortilla; roll it up.
  11. Arrange tortilla wraps in the previously prepared baking dish.
  12. Lightly coat each tortilla wrap with cooking spray.
  13. Bake for 15 minutes, or until lightly browned and heated through.
  14. Cut each roll in half and serve.


This recipe is from  Katerina Petrovska at