Salad Tuesday April 17, 2018



This week is a creamy fruit Salad.



  • 2 cups 1% milk
  • 1/4 cup granulated sugar
  • 2 tablespoons corn starch
  • 1/2 teaspoon lemon zestoptional
  • 2 teaspoons vanilla
  • 1 lb fresh strawberrieshulled and quartered
  • 1 cup fresh blueberries
  • 1 cup fresh blackberries
  • 1 cup mandarin orangesoptional (see note)
  • 3 kiwi sliced, optional (see note)
  • 2 cups fresh pineapple chunks optional (see note)
  • 1 cup red grapes


  1. In a medium skillet, whisk together milk, sugar and corn starch. Cook over medium heat, whisking frequently, until thickened, about 8-10 minutes (it won’t be thick like pudding, it is a dressing — but it will thicken considerably).
  2. Stir in lemon zest (if using) and vanilla. Remove from heat and let cool to room temperature.
  3. In a large bowl combine strawberries, blueberries, blackberries, oranges, kiwi, pineapple and grapes. Pour dressing over and toss to coat (be gentle — you don’t want mush!).
  4. Serve at room temperature or chill to serve later. If making ahead, I prefer not to add the dressing until 3-4 hours or less before serving.

Recipe Thanks to:

Salad Tuesday April 3, 2018

Honey Lime Fruit Salad


Today we have more fruits, with a nice fruit salad.


  • 500 g | 1 pound strawberries , washed, hulled and sliced
  • 3 kiwi fruits , peeled and sliced into half moons
  • 2 mangoes , peeled and diced
  • 300 g | 10 ounces blueberries , washed
  • 1 cup green grapes , halved
  • 1 (250-g | 9-ounces) can pineapple chunks or pieces (or 1/2 of a fresh pineapple, peeled and diced)
  • 3 tablespoons honey
  • 1 tablespoon fresh squeezed lime juice
  • 1 tablespoon pineapple juice (from the canned pineapple, if using)


  1. Place prepared washed and sliced or diced fruits in a large salad bowl.
  2. Using a measuring jug, combine the honey, lime juice and pineapple juice. Pour the syrup through the fruit and mix well. Mix the juices accumulated at the bottom of the bowl once again before serving, if not serving immediately.

Find out more at:

Desseret Thuesday March 15, 2018

Raspberry Peach Smoothie Shake


Here we have a fruit smoothie to finish ff the week.


  • 1 cup frozen unsweetened raspberries*
  • ¾ cup chopped fresh peach**
  • ¼ cup REAL® Seal plain yogurt (I use plain Greek yogurt)
  • ⅓ cup REAL® Seal milk (I used Fairlife milk)
  • 1 teaspoon honey


  1. Place all ingredients in blender and blend until smooth, adding a bit more milk as needed if the smoothie is too thick. Serve immediately.

Provided by:

Fruit of the Week: Lemon pt. 3

Selection and Storage:

– When selecting lemons, choose those that are firm, plump and feel heavier
– Avoid selecting lemons that feel soft and spongy, and those that have bruised soft spots on the skin
– Store the lemon in a plastic or paper bag inside the fridge and it should keep for 1-2 weeks
– Lemons sealed in plastic ziploc bags and stored in the fridge can keep for even longer
– Lemons can also be stored outside of the fridge if you intend to use them between 2-5 days after purchasing them

Preparation and Serving:
– Wash lemons in cold water before using, particularly if you are using the skins for zest
– Lemons can be sliced in order to be used as garnish
– Otherwise the lemon can be cut in half in order to squeeze for juice, either by hand or with small juicer
– The skin can also be used for zest, and lemon can be zest by using a hand-held peeler or grater
– But when zesting a lemon make sure not to cut into the underlying white skin beneath the yellow as this part is very bitter.
– Lemons can be used for many different purposes including: in salads, soups, on pasta, meat, on vegetables that have been baked, steamed or raw, rice, for lemonade and much more!









Parmesan Lemon Zucchini
Makes 4 servings

– 3 tablespoons butter
– 2 cloves garlic, minced
– 4 zucchinis, thinly sliced to 1/2-inch thick rounds
– 1/2 teaspoon dried thyme
– Zest of 1 lemon
– Salt and black pepper, to taste
– 1/4 cup grated Parmesan
– 2 tablespoons lemon juice, or more, to taste

1. Melt butter in a large frying pan or skillet over medium high heat. Add garlic to the skillet, and cook, stirring frequently, until fragrant, about 1 minute.
2. Working in batches, add zucchini, thyme and lemon zest. Cook, flipping once, until golden, about 1-2 minutes on each side; season with salt and pepper, to taste.
3. Serve immediately, sprinkled with Parmesan and lemon juice.

Note: Ingredients for today’s recipe can be found at the St. James campus Good Food Market (200 King Street East, main lobby every Thursday 11:45 am – 3:00 pm)! Lemon ($0.40 each or 3 for $1.00), Garlic ($0.50), Zucchini ($0.50)

(Recipe adapted from

Fruit of the Week: Lemon pt. 2


– One of the major health benefits of lemons is their high Vitamin C content

– One lemon can contain between 36% and 50% of daily Vitamin C requirements, depending on the size of the fruit

– Lemon juice is among the juices containing the highest amount of antioxidants

– Lemons contain up to 8% citric acid, which helps digestion and can assist in dissolving kidney stones and gallstones







Avgolemono (Greek Lemon and Egg Soup)

– 4 cups chicken broth (if prefer can also use vegetable broth)
– 1/3 cup uncooked white rice
– 2 eggs
– Juice of 1 lemon, or to taste
– 1/2 cup cold water
– 1 cup warm broth (from the cooking soup)

1. Bring broth and rice to a boil in a large saucepan. Reduce heat to a simmer and cook until the rice is very tender, about 15 minutes.
2. Separate 2 eggs (whites in one bowl and yolks in another). Whisk the egg whites till creamy and fluffy. Add the egg yolks to the egg whites and mix them until creamy.
3. Slowly add the lemon juice to the eggs .
4. Mix half of a cup cold water and half of a cup warm broth/soup together in a medium/large bowl (making one cup of lukewarm water/broth so the eggs do not curdle)
5. Slowly add the lemon/egg mixture to the water/soup mixture. Stir slowly till blended. Then add another half cup of broth. Stir slowly till blended.
6. Slowly pour the mixture into the rice soup and stir till blended.

*If you like you can add a little dill, parsley, pepper to taste or green onions for extra flavour

Note: Ingredients for today’s recipe can be found at the St. James campus Good Food Market (200 King Street East, main lobby every Thursday 11:45am – 3:00pm)! Lemon ($0.40 each or 3 for $1.00), Green onion ($0.50 per bunch)

(Recipe adapted from

Fruit of the Week: Lemon

– A lemon is a small citrus fruit about 5-8 centimetres in diametre
– Lemon trees are classified as evergreens and originate from southern China/northern India
– Lemon trees typically grow to stand between 10 and 12 feet tall and grow best in tropical environments
– One study on the lemon’s genetic origins demonstrated that it was likely originally a hybrid between the citron (larger citrus fruit) and the bitter orange
– Most citrus fruits, the lemon included, originate as natural hybrids from one or more of four original citrus fruits: citron, mandarin, papeda and pummelo
– Because of its low pH balance, lemon juice is also antibacterial
– China and India are the world’s top lemon producers









Buttery Lemon Parsley Noodles
Makes 6-8 servings

– 1 pound Pasta (according to preference, for example fettuccine, Linguine, Angel Hair)
– 4 Tablespoons Butter
– 1/4 cup Finely Minced Parsley
– 1 whole Lemon
– Salt and Pepper, to taste

1. Cook the noodles according to package instructions. (If using angel hair, stop just short of the al dente stage.) Drain and set aside.
2. Melt butter in a large skillet over medium-high heat. Throw in the cooked pasta and cook it around in the butter for a couple of minutes so that a few of the noodles get a little bit of a pan-fried texture to them.
3. Zest the lemon. Squeeze in the juice, then add the zest of half the lemon.
4. Add salt and pepper to taste, then toss around and serve.

Note: Ingredients for today’s recipe can be found at the St. James campus Good Food Market (200 King Street East, main lobby every Thursday from 11:45 am to 3:00pm)! Lemon ($0.40 each or 3 for $1.00)

(Recipe taken from

Fruit of the Week: Avocado pt. 3

Selection and Storage:
– Avocados do not begin to ripen until picked, so they will be very hard when fresh.
– When selecting an avocado avoid those with blemished textures, bruises or soft spots, and try to choose those that are uniformly hard/soft. To test an avocado, shake the fruit to make sure that the pit is not loose inside.
– If you want to select a ripe avocado, test them by gently pressing the skin. If the skin has a slight give then it is ripe, but make sure that the softness is not limited to one area of the fruit because this means that it is bruised rather than just ripe.
– The safest way to be sure of your avocado’s ripeness is to ripen them yourself. Select hard avocados from your food market/store, bring them home and store them outside of the fridge for 2-5 days.
– Storing avocados next to bananas or apples can help speed up the ripening process.

Preparation and Serving:
– In order to prepare an avocado for eating, use a kitchen knife to slice the fruit down its centre around the pit.
– After cutting it down the middle, use both hands to twist the two halves of the avocado apart.
– When the two halves have been separated, use a spoon to dislodge the pit by slipping it underneath.
– Avocados can be used to make guacamole/dips/salsas, raw in salads, sandwiches, sushi, stuffed, or spread on bread, in soups, grilled, deep-fried, baked.










Crema de Aguacate (Colombian Creamy Avocado Soup)
Makes 4-6 servings

– 1 tablespoon butter
– 1/2 cup finely chopped onion
– 1 garlic clove, minced
– 4 cups chicken stock
– 2 ripe avocados, peeled and mashed
– 1 teaspoon lime juice
– 2 cups heavy cream
– 1/4 teaspoon ground cumin
– Salt and Pepper
– 1/4 cup fresh cilantro, chopped

1. Heat the butter in a medium pot over medium heat. Add the onion and cook for about 3 minutes. Add the garlic and cook for about 30 seconds more.
2. Add the chicken broth, lime juice and avocados in the sauce pot and bring to a boil. Reduce the heat to medium and cook for about 7 minutes.
3. Transfer to the blender and blend until smooth. Return the mixture to the pot. Add the heavy cream, cumin, salt and pepper.
4. Cook over medium heat for about 5 minutes. Add fresh cilantro and serve warm.

Note: Ingredients for today’s recipe can be found at the Good Food Market at GBC (200 King Street East, main lobby every Thursday from 11:45am – 3:00pm)! Avocados ($0.75), Onions ($0.10), Garlic ($0.50), Limes ($0.25)

(Recipe taken from

Fruit of the Week: Avocado pt. 2

– Avocados are a significant source of monounsaturated fat, associated with reducing LDL (“bad”) cholesterol and potentially helping to protect against coronary heart disease
– Avocados are very rich in vitamins, with 53% of daily Vitamin K values, 33% Vitamin C, 26% Vitamin B6, 21% Vitamin E among others.
– They are also very high in Potassium at 26% of daily values. 1 avocado contains more Potassium than 1 banana.








Chickpea Avocado Mash with Lemon

– 15 oz. can chickpeas
– 1 ripe avocado
– Juice from 1/2 lemon
– Salt/pepper to taste
– Optional toppings/add-ins: sprouts, tomato, spinach, green onion, etc.

1. Rinse and drain chickpeas and place in a bowl. Mash with a potato masher or a fork.
2. Cut avocado in half and remove pit. Scoop out the avocado and place in bowl.
3. Mash again to combine avocado with the chickpeas.
4. Add lemon juice and stir. Salt/pepper to taste if desired

Note: Ingredients from today’s recipe can be found at the Good Food Market at GBC (200 King Street East, main lobby every Thursday from 11:34am – 3:00pm)! Avocados ($0.75), Lemons ($0.40 each or 3 for $1.00), Plum tomatoes ($0.50), Spinach ($1.25 per bunch), Green onions ($0.50)

(Recipe taken from

Fruit of the Week: Avocado

– Avocados are a fruit/large berry that grows on an avocado tree (Persea Americana)
– The avocado tree is a flowering tree with greenish-yellow flowers approximately 5 to 10 mm wide
– Avocado trees can grow as tall as 20 metres or 66 feet
– Avocado trees are best grown in sub-tropical or tropical climates that do not reach sub-zero temperatures, that are without frost and have very little wind
– Avocados are native to Central America and the earliest evidence of human avocado use dates back to approximately 10,000 BC in Coxcatlán, Puebla, Mexico
– The avocado was introduced to the US in the 1800s, but its production is largely limited to southern California due to the fact that avocados require a very specific climate to grow
– Michoacán, Mexico leads global avocado production and produces approximately 92% of Mexico’s avocados.
– The primary cultivar commercially grown in Mexico is the Hass cultivar, but other cultivars include Fuerte, Bacon, Criollor, Reed and Zutano
– Avocados are grown all year round in Mexico, meaning they are always in season
– However, the best quality avocados are grown between December and June
– Approximately 85% of Mexico’s avocado crop remains in the country while the rest is exported
– The majority of Mexican avocado exports go to the United States, but they also export to countries like Canada, Spain, France, Japan, Hong Kong and China








Avocado Quesadillas

– 1/2 avocado, more if you prefer
– 1 small tomato of your choice, diced
– 1 green onion, sliced
– 2 tsp. nutritional yeast
– Seasonings of choice (Paprika, cumin, garlic powder, etc.)
– Salsa (optional)
– 1 large tortilla

1. Smash avocado and spread out on one half of the tortilla. Sprinkle with nutritional yeast and any seasonings. Add tomato, green onions, and salsa. (Or save the salsa for dipping!)
2. Fold over the top half of the tortilla, and place on a skillet or frying pan over medium heat.
3. Heat for a few minutes on each side until warmed through.

Note: Ingredients for today’s recipe can be found at the Good Food Market at GBC (200 King Street East, main lobby every Thursday from 11:45am – 3:00pm)! Avocados ($0.75), Plum Tomatoes ($0.50), Green Onions ($0.50)

(Recipe adapted from

Fruit of the Week: Plum pt. 4

Selection and Storage
– When selecting plums look for those that yield slightly to gentle pressure
– Avoid plums that have bruises, shriveled skin or soft spots
– After purchasing plums, check to see if some are riper than others
– Ripe plums can be stored in the fridge for up to a week
– Plums that are hard can be stored in a brown paper bag outside of the fridge until they ripen
– Avoid storing plums in direct sunlight
– Avoid washing plums before storing, only wash before eating


Chilled Plum-Oatmeal Pudding
Makes 1 serving

– 1/2 cup oats
– 1 cup almond milk
– Pinch of salt
– 2 teaspoons maple syrup or table syrup
– 1 plum, pitted and chopped
– Pinch of ground cinnamon

1. Combine oats, 3/4 cup each almond milk and water, and salt in a saucepan. Bring to a boil; reduce heat. Simmer until oats are tender, about 4 minutes. Transfer to a bowl; let cool slightly. Stir in remaining 1/4 cup almond milk and 1 teaspoon maple/table syrup; chill overnight.

2. Toss plum, remaining 1 teaspoon maple/table syrup, and cinnamon in a bowl. Let stand 5 minutes. Serve oatmeal topped with fruit and accumulated juices.