Dinner Friday March 23, 2018



This week we end with a nice beet soup.


  • 6 medium beets, scrubbed, divided
  • 6 cups low-sodium vegetable broth
  • 1 yellow onion, chopped
  • 2 teaspoons caraway seeds
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon fine sea salt
  • Large pinch sugar
  • 1 tablespoon finely chopped fresh dill
  • 1 tablespoon finely chopped fresh chives


Preheat the oven to 400°F. Wrap 3 of the beets in foil and place on a small baking sheet. Roast until tender, about 1 hour. Let cool, then unwrap beets and rub off skins with a paper towel. Halve and thinly slice.

Meanwhile, coarsely chop remaining 3 beets and place in a large saucepan. Add broth, onion and caraway seeds. Bring to a boil, lower heat and cook at a gentle simmer for 50 minutes, or until broth is deeply colored and beets are very tender. Strain broth and discard solids. Wipe out the pan, then return broth to the pan.

Add reserved sliced beets to the pan and stir in vinegar, salt and sugar. Reheat if necessary and serve sprinkled with dill and chives.

Recipe from: https://www.wholefoodsmarket.com/recipe/polish-style-beet-soup?crlt_pid=camp.PvnOkOZ28tNS

Lunch Wednesday March 7, 2018

Spinach Tortellini Soup


Here we have a nice spinach soup. It is something you can make for lunch, or have prepared ahead of time so you have some healthy food with easy access.


  • 2 tablespoons olive oil
  • 1 medium yellow onion, diced small
  • 2 large carrots, diced small
  • 2 large celery stalks, diced small
  • 1 teaspoon fine sea salt
  • 8 cups good low-sodium vegetable stock
  • 5 ounces baby spinach
  • 9 ounces tortellini
  • 1/4 cup chopped flat-leaf parsley
  • Freshly ground black pepper
  • Grated parmesan or pecorino, for serving


Heat the olive oil in a large pot over medium-high heat. Add onion, carrots, celery and salt and stir to coat with oil. Cook for about 5 minutes, stirring occasionally, until beginning to soften. If you happen to get distracted and the veggies brown a little bit, it’ll add some nice depth of flavor.

Stir in stock, bring to a boil, then cover and reduce heat to simmer until veggies are tender. Remove lid and add spinach and tortellini. Cook according to tortellini package instructions (usually just simmering for a couple of minutes). Off the heat, stir in parsley and black pepper to taste.

Ladle into bowls and serve with cheese to pass at the table.


This is by: Carolyn

at: https://umamigirl.com/spinach-tortellini-soup/

April 2015 Recipes

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photo 5 (4)

Kale Chips

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  • Approximately 6 cups of kale. We used three heads.
  • Approximately 1/3 cup olive oil *enough to coat the kale.
  • 1 pinch of salt
  • 1 pinch of paprika


  1. Wash kale and dry kale. Make sure that your Kale is well dried, this will help the oil and spices adhere to the leaves.
  2. Tear the kale into bite size pieces. Leave out the spines and stems.
  3. Arrange the kale in a single layer on a parchment lined baking sheet
  4. Bake in 350c oven until crisp and dark green, 12-15 minutes.

Borsht (Beet Soup)

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  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 cups vegetable broth
  • 1 medium russet potato, peeled and diced
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 1/2 cups steamed cubed beets, 1/2-inch cubes
  • 2 teaspoons red-wine vinegar
  • 1/4 cup reduced-fat sour cream
  • 1 tablespoon fresh chopped parsley


  1. Wash beets and place them in a pot of boiling water. Cook until beets are tender enough to insert a fork. Fill a bowl or sink with cold water. When beets are soft plunge them into the cold water. When the beets are just cool enough to handle cup them in your hands and use your thumbs to peel off the skins.
  2. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to brown, about 4 minutes. Add broth, potato, salt and pepper; bring to a boil. Reduce heat to a simmer, cover and cook until the potato is just tender, about 8 minutes. Add beets and vinegar; return to a boil.
  3. Cover and continue cooking until the broth is deep red and the potato is very soft, 2 to 3 minutes more.
  4. Serve the soup with a dollop of the horseradish sour cream and a sprinkle of parsley.

Apple Raspberry Crumble with Oat-Walnut Topping

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For the Topping:

  • 7 tablespoons unsalted butter, softened, plus more for the baking dish
  • 1/2 cup rolled oats
  • 3/4 cup all-purpose flour
  • 1/2 cup packed light brown sugar
  • Pinch of salt
  • 3/4 cup chopped walnuts

For the Filling:

  • 3 pounds baking apples (such as Macintosh or Cortland)
  • 2 cups raspberries
  • 3 tablespoons granulated sugar
  • 2 tablespoons all-purpose flour
  • 1 teaspoon vanilla extract
  • Pinch of nutmeg
  • Pinch of ground cinnamon
  • Pinch of salt
  • 2 tablespoons cold unsalted butter, cut into small pieces


  1. Preheat the oven to 375 degrees F. Butter a shallow baking dish.
  2. Make the topping: Whisk the oats, flour, brown sugar and salt in a bowl. Stir in the walnuts. Work in the butter with your fingers until evenly moistened.
  3. Make the filling: Peel the apples and cut into 3/4-inch chunks. Toss with the raspberries, granulated sugar, flour, vanilla, nutmeg, cinnamon and salt in a large bowl.
  4. Transfer the filling to the prepared dish or ramekins and dot with 2 tablespoons butter. Squeeze handfuls of the crumble mixture and scatter on top of the fruit. Bake until golden and bubbly, 40 to 45 minutes.
  5. Let sit 10 minutes before serving. Top with whipped cream or ice cream, if desired.

Better Late Than Never: Our May Supper Club Recipes!

SOUP: Deceptively Simple Gazpacho

By Kendra PeloJoaquin at Food.com



  • 6 -8 tomatoes, chopped (Roma or plum are best Don’t lose the juice!)
  • 1/2 large white onion, chopped finely (red is a nice alternative)
  • 1/2 large white onion, chopped in 1/4 inch chunks
  • 2 small cucumbers or 1 large cucumber, chopped
  • salt (preferably sea salt)
  • fresh ground black pepper
  • virgin olive oil
  • 1 lemon, juice of
  • chopped basil or cilantro (preferably fresh)
  • 2 cloves garlic (or a tablespoon of diced garlic from a jar)


  1. Dump 1/3 cup olive oil and lemon juice into a blender or food processor.
  2. Add the vegetables, then the seasonings.
  3. I start with a little and add more after I’ve mixed it all up.
  4. Use the “chop” or”grate” function until the gazpacho is soupy but still has some good sized chunks.
  5. Taste and then add more salt, pepper, oil or basil to your preference.
  6. I usually serve this*very* cold as a summer appetizer or meal w/ tabasco and parmesan cheese on the side, and some good crostini or bread.


SALAD: Avocado and Cucumber Salad

By Emma Braz at Taste.com



  • 175g baby salad leaves
  • 2 medium avocados, chopped
  • 4 green onions, thinly sliced
  • 2 cucumbers, halved, thinly sliced
  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • Salt


  1. Combine salad leaves, avocado, onion and cucumber in a bowl.
  2. Place lemon juice and olive oil in a screw-top jar and shake. Season with salt to taste and drizzle on top of salad.


MAIN ATTRACTION: Stuffed Tomatoes

By Sunny Anderson at FoodNetwork.com



  • 2 vine-ripened tomatoes
  • Salt
  • 1/2 cup bread crumbs
  • 1 clove garlic, minced
  • 1/4 cup finely chopped fresh basil leaves
  • Freshly ground black pepper
  • 1/2 cup grated Parmesan
  • 1/4 cup olive oil


  1. Preheat oven to 400 degrees F.
  2. Slice tomatoes in half horizontally and scoop out pulp and seeds.
  3. Salt insides and rest upside down on a sheet pan lined with a wire rack to extract juices, about 15 minutes.
  4. Meanwhile, in a medium bowl, mix together bread crumbs, garlic, basil, pepper, 1/4 cup of the grated Parmesan and oil.
  5. Stuff tomatoes with the filling, sprinkle with remaining Parmesan, and bake until tomatoes are cooked through and tops are golden brown, about 30 minutes.


DESSERT: Rhubarb crumble

By Felicity Rooney at Taste.com




  • 10 stalks of rhubarb, rinsed and chopped
  • 75g caster sugar

Crumble Topping:

  • 125g cold unsalted butter, chopped
    175g plain flour
  • 50g brown sugar
  • 25g raisins


  1. Preheat oven to 170°C degrees.
  2. Place rhubarb and caster sugar in a saucepan over medium low heat and cook for 5 minutes, stirring occasionally. Remove from the heat and set aside.
  3. Prepare the crumble topping by roughly rubbing the butter with the flour and brown sugar, then stir through the raisins. Pour the rhubarb mixture into a 4-cup capacity oven-proof dish or four 1-cup capacity oven proof ramekins.
  4. Sprinkle the crumble mixture on top and bake for 15 minutes. Serve warm with custard.

Vegetable of the Week: Mushroom

– Mushrooms are actually a fungus and not a vegetable
– Mushrooms are classified as edible when they are not toxic to humans as well as based on taste and aroma
– Mushrooms are the fruiting bodies of any number of types of macrofungi (fungi with fruiting structures visible to the naked eyed)
– Mushrooms are typically made up of a cap, stipe (stem) and gills/pores, and can vary greatly in size depending on species and maturity level
– One of the most popularly eaten mushrooms is Agaricus bisporus, which has several common names depending on maturity
– Agaricus bisporus is called a white mushroom (or button mushroom) when white in colour and immature, or a brown mushroom when brown in colour and immature
– A portobello mushroom is an Agaricus bisporus that has reached maturity
– Other types of mushroom often found in grocery stores are shiitake, oyster, enoki and chanterelle
– The earliest evidence of humans consuming edible mushrooms is 13,000 years ago in Chile
– Edible mushrooms are also known to have been eaten in ancient China, Greece, Egypt and Rome
– Unlike plants, mushrooms do not grow through photosynthesis, but through biochemical decomposition processes
– Growers grow mushrooms in specially produced compost made up of ingredients such as corn and hay
– Growers must wait 30 days from the time that compost is mixed with mushroom spawn in order to begin harvesting
– The majority of commercially available mushrooms are produced on indoor trays
– Other mushroom growing techniques include outdoor log harvesting and wild harvesting
– China is currently the biggest mushroom producer in the world

Pureed Mushroom Soup

Pureed Mushroom Soup
Makes 4-6 servings

2 tbs. olive oil
1 onion, coarsely chopped
3 cloves garlic, coarsely chopped
Salt and pepper, to taste
20 oz. white mushrooms, trimmed and quartered
1 medium-to-large potato, peeled and cut into 1″ chunks
2 sprigs thyme, leaves taken off the stem
2 14.5 oz. cans of chicken stock (or vegetable stock)

In a large pot, heat the oil over medium heat. Add the onion and garlic and season with salt. Cook, stirring occasionally, until softened, about 5 – 7 minutes. Add the mushrooms, potato, thyme, broth and enough water to cover, about 2 – 3 cups. Bring to a boil, reduce the heat to medium and simmer until the mushrooms and potatoes are tender, about 20 – 30 minutes. Using a blender or an immersion blender, puree the broth and veggies until smooth. If using a blender, work in batches and fill only halfway, allowing the heat to escape. Transfer to a clean pot as you work. Adjust the soup’s consistency with a little water if needed, and season to taste with salt, pepper and lemon juice.

(Source: Recipe adapted from http://une-deuxsenses.blogspot.ca/2011/09/pureed-mushroom-soup.html)

Vegetable of the Week: Carrot pt. 5

Preparation and Serving:
– Once at home, wash them thoroughly in cold water to remove dust, soil, or insecticide/fungicides
– Trim both ends; gently scrape off outer skin and smaller hairy roots
– Boiling them in water for a few minutes enhances the bioavailability of nutrients
– Carrots are widely used in many kinds of cooking, and carrot salads are a tradition in many cultures
– Only 3 percent of the β-carotene in raw carrots is released during digestion: this can be improved to 39% by pulping, cooking and adding cooking oil
– Carrots may be chopped and boiled, fried or steamed, and cooked in soups and stews, as well as baby and pet foods
– The greens are edible as a leaf vegetable, but are only occasionally eaten by humans
– When used for this purpose, the greens are harvested young, before significant root development, and typically used stir-fried, or in salads
– In India carrots are used in a variety of ways, as salads or as vegetables added to spicy rice or dal dishes
– A popular variation in north India is the Gajar Ka Halwa carrot dessert, which has carrots grated and cooked in milk until the whole mixture is solid, after which nuts and butter are added
– Carrot salads are usually made with grated carrots with a seasoning of mustard seeds and green chillies popped in hot oil
– Carrots can also be cut in thin strips and added to rice, can form part of a dish of mixed roast vegetables or can be blended with tamarind to make chutney
– Since the late 1980s, baby carrots or mini-carrots (carrots that have been peeled and cut into uniform cylinders) have been a popular ready-to-eat snack food available in many supermarkets
– Carrots are puréed and used as baby food, dehydrated to make chips, flakes, and powder, and thinly sliced and deep-fried, like potato chips
– The sweetness of carrots allows the vegetable to be used in some fruit-like roles
– Grated carrots are used in carrot cakes, as well as carrot puddings
– Carrots can also be used alone or with fruits in jam and preserves
– Carrot juice is also widely marketed, especially as a health drink, either stand-alone or blended with fruits and other vegetables

Curried Carrot Soup

Curried Carrot Soup
Makes 6 servings

2 tablespoons vegetable oil
1 onion, chopped
1 tablespoon curry powder
2 pounds carrots, chopped
4 cups vegetable broth
2 cups water, or as needed

1. Heat oil in a large pot over medium heat.
2. Saute onion until tender and translucent.
3. Stir in the curry powder.
4. Add the chopped carrots, and stir until the carrots are coated.
5. Pour in the vegetable broth, and simmer until the carrots are soft, about 20 minutes.
6. Transfer the carrots and broth to a blender, and puree until smooth.
7. Pour back into the pot, and thin with water to your preferred consistency.
8. Enjoy!

Veggie of the Week: Snap Pea pt. 3

Selection and Storage:
– Choose fresh, tender bright-green pods, which give an audible “snap” when broken
– Buy full, round, pods with smooth skin
– Avoid over-matured pods as they tend to have less flavor
– Avoid those with surface cuts, cracks, mold, and discoloration
– Snap peas may be frozen but should not be canned since high temperatures destroy the structure of the pods
– Fresh pods are sweeter and more nutritious so use them as soon as possible
– Snap peas can be stored in a plastic cover and placed inside the vegetable compartment of a fridge where they will remain tender and crispy for 2-3 days

Chilled Pea Broth with Lemon Cream

Chilled Pea Broth with Lemon Cream
Makes 6 servings

2 medium onions, chopped
3 tablespoons olive oil
2 lb sugar snap peas, cut crosswise into 1/2-inch pieces
1 teaspoon sugar
6 cups plus 2 1/2 tablespoons water
2 teaspoons salt, or to taste
3 tablespoons sour cream
1 teaspoon finely grated fresh lemon zest

1. Cook onions in oil in a wide 6-quart heavy pot over moderately low heat, stirring occasionally, until softened, 5 to 7 minutes.
2. Add sugar snap peas and cook, stirring occasionally, until crisp-tender and bright green, 6 to 8 minutes. 3. Add sugar and cook, stirring, 1 minute.
4. Purée pea mixture with 6 cups water in a blender in 6 batches until very smooth, about 30 seconds per batch, then pour through a very fine sieve, discarding solids (do not press on solids).
5. Stir in salt and chill broth, covered, until very cold, about 8 hours. (Do not chill longer or soup will discolor.)
6. Whisk together sour cream, zest, and remaining 2 1/2 tablespoons water in a small bowl, then pour through a very fine sieve into another small bowl (to remove air bubbles).
7. Serve broth topped with lemon cream.
8. Enjoy!

Veggie of the Week: Celery pt. 2

– Low in calories
– High in dietary fibre
– Great source of vitamin K
– Celery seed has been used in pills for thousands of years to relieve pain
– Celery seed contains a compound that has been shown to lower blood pressure
WARNING: Celery seeds and oil should be avoided during pregnancy as they can act as a uterine stimulant
WARNING: Seeds intended for planting should not be eaten as they are often treated with fungicides

Cream of Celery Soup

Cream of Celery Soup
Makes 4 servings

¼ cup butter
1 small yellow onion, finely chopped (about 1 cup)
2 cups very finely chopped celery (about 5 large stalks)
1 large clove garlic, minced
⅓ cup all-purpose unbleached flour
1½ cups chicken broth
1½ cups whole milk (or use ¾ cup milk and ¾ cup cream for even tastier results)
1 teaspoon salt
½ teaspoon sugar
⅛ teaspoon ground pepper

1. Melt the butter in a Dutch oven over medium-high heat and cook the onions, celery and garlic until soft and translucent, 5-7 minutes.
2. Add the flour and cook for another minute.
3. Add the chicken broth and milk/cream and stir until the mixture is smooth.
4. Increase the heat and bring it to a simmer.
5. Reduce the heat to medium, add the remaining ingredients, and simmer, uncovered, for 15 minutes.
6. Add salt to taste.
7. Enjoy!

Fruit of the Week: Pear pt. 4

Prep and Serving:
– Wash under running cold water before use
– Trim both ends and cut into two equal halves, take out small seeds, slice the pear into cubes or pieces
– Pear slices will turn brown on exposure to air (this is because of iron converting to ferric oxide due to the oxygen), if serving peras sliced, rinse the slices in water added with a few drops of lemon juice
– Pear juice can be fermented to make perry or pear cider
– Can be eaten fresh, canned, as juice, dried, made into jellies or jams, made into pie or fruit salad

Pear and Celery Soup

Pear and Celery Soup
Makes 8 servings

3 tbsp (45 mL) butter
5 cups (1.25 L) finely chopped celery
4 onions, sliced
1/4 cup (60 mL) minced fresh chives
1/2 tsp (2 mL) dried thyme
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
6 cups (1.5 L) vegetable stock
3 pears, peeled, cored and sliced
1/2 cup (125 mL) 10% cream

1. In saucepan, melt butter over medium heat.
2. Cook celery, onions, chives, thyme, salt and pepper, covered and stirring occasionally, for about 10 minutes or until softened and translucent.
3. Pour in stock; bring to boil.
4. Reduce heat and simmer for 10 minutes or until celery is very tender.
5. Add pears; cook for 5 minutes or until pears are tender.
6. In batches, purée in blender.
7. Return to saucepan; pour in cream and heat through without boiling.
8. Enjoy!

Veggie of the Week: Beet pt. 2


– Low in calories
– Excellent source of folate aka Vitamin B9 (essential to various bodily functions including synthesizing DNA, repairing DNA, and aiding cell division and growth which is crucial during infancy and pregnancy)
– Good source of manganese (necessary for development, metabolism, and the antioxidant system)
– Beets have a specific colour compound (betanin) which after ingesting can cause urine and/or stool to appear red, but do not be alarmed, it is harmless!


Makes 4 servings

2 tablespoons extra-virgin olive oil
1 medium onion, chopped
2 cups beef broth, or vegetable broth
1 medium potato, peeled and diced
1/2 teaspoon salt
1/4 teaspoon pepper
**1 1/2 cups steamed cubed beets, 1/2-inch cubes (see instructions below)**
2 teaspoons red-wine vinegar
1/4 cup sour cream
1 tablespoon prepared horseradish
1 tablespoon parsley

**How to Prep and Steam Beets:
1. Trim greens (if any) and root end
2. Peel the skin with a vegetable peeler
3. Cut beets into 1/2- to 1-inch-thick cubes

To steam on the stovetop: Place in a steamer basket over 1 inch of boiling water in a large pot. Cover and steam over high heat until tender, 10 to 15 minutes.

To steam in the microwave: Place in a glass baking dish, add 2 tablespoons water, cover tightly and microwave on High until tender, 8 to 10 minutes. Let stand, covered, for 5 minutes.**

1. Heat oil in a large saucepan over medium heat.
2. Add onion and cook, stirring, until beginning to brown, about 4 minutes.
3. Add broth, potato, salt and pepper; bring to a boil.
4. Reduce heat to a simmer, cover and cook until the potato is just tender, about 8 minutes.
5. Add beets and vinegar; return to a boil.
6. Cover and continue cooking until the broth is deep red and the potato is very soft, 2 to 3 minutes more.
7. Combine sour cream and horseradish in a small bowl.
8. Serve the soup with a dollop of the horseradish sour cream and a sprinkle of parsley.
9. Enjoy!