Recipe of the Day

Sunrise Breakfast Sandwich

Spicy Steak Kabobs

Thu, 24 May 2012 04:00:00 GMT

Ingredients:

1/2 white onion, chopped

2 cloves garlic, chopped

1 piece (1 inch/2.5 cm) fresh ginger, peeled and chopped

3 tbsp tomato paste

1 tbsp red wine vinegar

2 tsp chili paste, (such as sambal oelek)

1 tsp packed brown sugar

1/2 tsp salt

1 lb beef top sirloin grilling steak

1 sweet red pepper, cut in 24 pieces

1 sweet green pepper, cut in 24 pieces

Preparation:

In food processor, pulse together onion, garlic and ginger until coarse paste. Add tomato paste, vinegar, chili paste, sugar and salt; pulse until smooth. Transfer to bowl.

Cut steak into 24 cubes; add to bowl and toss to coat. Let stand for 10 minutes.

Discarding tomato mixture, alternately thread beef and red and green pepper pieces onto 8 soaked wooden or metal skewers.

Place on greased grill over medium-high heat; close lid and grill, turning occasionally, until beef is medium-rare, 10 to 12 minutes.

Nutritional Info:

Per serving about:
cal: 177
pro: 24 g
total fat: 5 g
sat fat:2 g
carb: 9 g
fibre: 2 g
chol: 53 mg
sodium: 225 mg
potassium: 477 mg
RDI :
calcium: 2%
iron: 19%
vit A: 14%
vit C: 120%
folate: 8%

Suggested Recipes:

Sunrise Breakfast Sandwich

Updated Chicken Caesar

Wed, 23 May 2012 04:00:00 GMT

Ingredients:

4 boneless skinless chicken breasts, (1 lb/450 g)

4 tsp extra-virgin olive oil

2 tsp Montreal steak spice

2 heads romaine lettuce hearts

1/3 cup shaved Parmesan cheese

Vinaigrette:

1/4 cup lemon juice

1/4 cup extra-virgin olive oil

3 tbsp red wine vinegar

4 anchovy fillets, minced

1-1/2 tsp grated lemon zest

1 clove garlic, minced

1 pinch salt

1 pinch pepper

Preparation:

In bowl, toss chicken with half of the oil and the steak spice; let stand for 10 minutes.

In large skillet, heat remaining oil over medium-high heat; cook chicken, turning once, until golden brown and no longer pink inside, 8 to 10 minutes. Let stand for 5 minutes; thinly slice crosswise.

Meanwhile, trim end of each lettuce, leaving core attached. Quarter each head lengthwise through core.

Vinaigrette: In bowl, whisk together lemon juice, oil, vinegar, anchovies, lemon zest, garlic, salt and pepper. Arrange 2 lettuce quarters on each plate; top with chicken. Drizzle with vinaigrette; sprinkle with Parmesan.

Nutritional Info:

Per serving about:
cal: 406
pro: 38 g
total fat: 23 g
sat fat:4 g
carb: 13 g
fibre: 7 g
chol: 87 mg
sodium: 479 mg
potassium: 1200 mg
RDI :
calcium: 18%
iron: 29%
vit A: 274%
vit C: 138%
folate: 196%

Suggested Recipes:

Strawberry Fruit-Leather Rolls

Bengal-Style Fish Curry

Tue, 22 May 2012 04:00:00 GMT

Ingredients:

1-1/2 lb fish fillets

1 tbsp lime juice

1 tsp turmeric

1/2 tsp salt

1/4 cup vegetable oil

6 small dried red hot peppers

1 tsp black mustard seeds or yellow mustard seeds

3 cloves

1 bay leaf

2 cloves garlic, pressed or pounded to paste

2 tsp finely grated fresh ginger

1 onion, finely chopped

3 tbsp plain yogurt

3 green hot peppers, halved lengthwise and seeded

Cilantro sprigs

Spice Paste:

2 tbsp water

1 tbsp ground coriander

2 tsp dry mustard

1-1/2 tsp chili powder

1 tsp pepper

1 tsp ground cumin

3/4 tsp salt

Preparation:

Cut fish into large chunks; sprinkle with lime juice, turmeric and salt. Cover and refrigerate for 30 minutes.

Spice Paste: Stir together water, coriander, dry mustard, chili powder, pepper, cumin and salt; set aside.

In skillet, heat oil over medium-high heat; fry fish, turning once, until golden brown. Remove fish and set aside.

Discard all but 2 tbsp oil from pan; reduce heat to medium. Fry dried hot peppers until fragrant and slightly darkened, about 30 seconds. Add mustard seeds, cloves and bay leaf; fry until seeds begin to pop, about 1 minute. Stir in garlic and ginger; fry, stirring, until fragrant, about 1 minute.

Add onion; fry, stirring, until golden, about 5 minutes. Stir in spice paste; fry, stirring, for 4 minutes. Stir in 1/2 cup water and yogurt. Add green hot peppers; cover and simmer for
5 minutes.

Return fish to pan; cook, spooning sauce over top, until fish flakes easily when tested, 3 to 5 minutes. Discard bay leaf. Transfer to serving dish; garnish with cilantro.

Nutritional Info:

Per each of 5 servings about:
cal: 220
pro: 29 g
total fat: 9 g
sat fat:1 g
carb: 7 g
fibre: 2 g
chol: 69 mg
sodium: 661 mg
potassium: 570 mg
RDI :
calcium: 6%
iron: 14%
vit A: 6%
vit C: 8%
folate: 18%

Suggested Recipes:

Vegetarian Burgers

Mon, 21 May 2012 04:00:00 GMT

Ingredients:

2/3 cup quick cooking rolled oats, (not instant)

3 tbsp vegetable oil

1 onion, diced

2 cloves garlic, chopped

1 tsp dried thyme

1/4 tsp salt

1/4 tsp pepper

1 egg

4 tsp Dijon mustard

1 pkg precooked ground soy protein mixture

1/2 cup mayonnaise

4 hamburger buns

4 leaves leaf lettuce

8 slices tomato

4 slices Swiss cheese, (optional)

Preparation:

In large skillet, toast oats over medium-high heat, stirring, until golden, about 3 minutes. Transfer to food processor; pulse until coarsely powdered.

In same skillet, heat 1 tbsp (15 mL) of the oil; cook onion, garlic, thyme, salt and pepper, stirring occasionally, until light golden, about 4 minutes; add to food processor. Add egg and half of the mustard; pulse until combined. Transfer to bowl; stir in ground soy; shape into 4 patties.

In skillet, heat remaining oil over medium heat; cook patties, turning once, until crisp and golden, 8 to 10 minutes.

Stir mayonnaise with remaining mustard; spread over buns. Sandwich lettuce, tomato, patties, and cheese (if using) in buns.

More Vegetarian Burgers:

Nutritional Info:

Per serving about:
cal: 626
pro: 26 g
total fat: 37 g
sat fat:5 g
carb: 48 g
fibre: 9 g
chol: 57 mg
sodium: 1042 mg
potassium: 686 mg
RDI :
calcium: 16%
iron: 54%
vit A: 10%
vit C: 15%
folate: 38%

Suggested Recipes:

Beef Stew With Cheese Biscuits

Nut-Free Carrot Cake With Cinnamon Cream Cheese Icing

Sun, 20 May 2012 04:00:00 GMT

Ingredients:

3 cups all-purpose flour

2 tsp baking powder

2 tsp cinnamon

1/2 tsp salt

3 eggs

3/4 cup packed brown sugar

3/4 cup granulated sugar

2/3 cup vegetable oil

1 tsp vanilla

1/2 cup unsweetened applesauce

2 cups grated carrots

1 can (14 oz/398 mL) crushed pineapple, drained

1/2 cup golden raisins

Cinnamon Cream Cheese Icing:

2/3 pkg (250 g pkg) cream cheese, softened

1/3 cup unsalted butter, softened

3 cups icing sugar

1 tsp vanilla

1/4 tsp cinnamon

Preparation:

In large bowl, whisk together flour, baking powder, cinnamon and salt ; set aside.

In separate bowl, beat eggs with brown and granulated sugars until pale and thickened. Beat in oil and vanilla. Stir in applesauce.

Pour over flour mixture and stir just until moistened. Fold in carrots, pineapple and raisins. Spread in parchment paper–lined 13- x 9-inch (3.5 L) cake pan. Bake in 325°F (160°C) oven until cake tester inserted in centre comes out clean, 50 to 60 minutes. Let cool on rack.

Cinnamon Cream Cheese Icing: In bowl, beat cream cheese with butter until fluffy. Beat in sugar, vanilla and cinnamon. Spread over cooled cake. (Make-ahead: Wrap in plastic wrap and refrigerate for up to 2 days or overwrap in foil and freeze for up to 2 weeks.)

Nutritional Info:

Per serving about:
cal: 297
pro: 3 g
total fat: 12 g
sat fat:4 g
carb: 46 g
fibre: 1 g
chol: 38 mg
sodium: 110 mg
potassium: 120 mg
RDI :
calcium: 3%
iron: 9%
vit A: 20%
vit C: 2%
folate: 17%

Suggested Recipes:

Spicy Steak Kabobs

Sun, 20 May 2012 04:00:00 GMT

Ingredients:

1/2 white onion, chopped

2 cloves garlic, chopped

1 piece (1 inch/2.5 cm) fresh ginger, peeled and chopped

3 tbsp tomato paste

1 tbsp red wine vinegar

2 tsp chili paste, (such as sambal oelek)

1 tsp packed brown sugar

1/2 tsp salt

1 lb beef top sirloin grilling steak

1 sweet red pepper, cut in 24 pieces

1 sweet green pepper, cut in 24 pieces

Preparation:

Nutritional Info:

Per serving about:
cal: 177
pro: 24 g
total fat: 5 g
sat fat:2 g
carb: 9 g
fibre: 2 g
chol: 53 mg
sodium: 225 mg
potassium: 477 mg
RDI :
calcium: 2%
iron: 19%
vit A: 14%
vit C: 120%
folate: 8%

Suggested Recipes:

Sunrise Breakfast Sandwich

Beef Stew With Cheese Biscuits

Cookies and Cream Cupcakes

Sat, 19 May 2012 04:00:00 GMT

Ingredients:

3 cups all-purpose flour

2 cups granulated sugar

2/3 cup cocoa powder

2 tsp baking soda

1/2 tsp salt

2 cups cold decaf coffee or water

1 cup vegetable oil

2 tsp vanilla

3 tbsp cider vinegar

Icing:

1 cup unsalted butter, softened

4 cups icing sugar

1/4 cup whipping cream or milk

1 tsp vanilla

4 chocolate sandwich cookies, (such as Oreo), finely chopped

Garnish:

6 chocolate sandwich cookies, (such as Oreo), quartered.

Preparation:

In large bowl, whisk together flour, sugar, cocoa powder, baking soda and salt. Whisk in coffee, oil and vanilla. Stir in vinegar. Pour into 24 paper-lined muffin cups.

Bake in 350°F (180°C) oven until cake tester inserted in centre comes out clean, 18 to 20 minutes. Let cool in pan for 10 minutes. Remove to rack and let cool completely.

Icing: In large bowl, beat together butter, icing sugar, cream and vanilla until fluffy. Fold in chopped sandwich cookies. Spread over tops of cupcakes.

Garnish: Garnish each cupcake with cookie quarter. (Make-ahead: Seal in airtight container for up to 2 days.)

Nutritional Info:

Per cupcake about:
cal: 381
pro: 2 g
total fat: 19 g
sat fat:7 g
carb: 53 g
fibre: 1 g
chol: 24 mg
sodium: 178 mg
potassium: 100 mg
RDI :
calcium: 1%
iron: 11%
vit A: 8%
folate: 16%

Suggested Recipes:

Smashed Peas With Bacon and Basil

Fri, 18 May 2012 04:00:00 GMT

Ingredients:

3 slices bacon

3 cups fresh sweet peas or frozen sweet peas

1 tbsp olive oil

2 cloves garlic, minced

1 shallot, finely diced

1/4 cup 2% plain Greek yogurt

1 tbsp lemon juice

1/4 tsp salt

1/4 tsp pepper

4 fresh basil leaves, thinly sliced

Preparation:

In nonstick skillet, cook bacon over medium-high heat until crisp, about 5 minutes. Drain on paper towel.Drain fat from pan.

Meanwhile, in saucepan of lightly salted boiling water, cook peas until softened, about 4 minutes for fresh or 1 minute for frozen. Drain and transfer to food processor.

In same skillet, heat oil over medium heat; cook garlic and shallot, stirring often, until shallot is softened, about 3 minutes. Add to food processor.

Add yogurt, lemon juice, salt and pepper to food processor; pulse until coarsely puréed. Stir in basil. Transfer to serving dish; crumble bacon over top.

Nutritional Info:

Per serving about:
cal: 184
pro: 8 g
total fat: 9 g
sat fat:3 g
carb: 19 g
dietary fibre:7 g
sugar: 7 g
chol: 9 mg
sodium: 514 mg
potassium: 333 mg
RDI :
calcium: 5%
iron: 13%
vit A: 9%
vit C: 28%
folate: 31%

Suggested Recipes:

Strawberry Mint Freezer Jam

Strawberry Vanilla Jam

Beef Stew With Cheese Biscuits

Honey Rhubarb Cobbler

Thu, 17 May 2012 04:00:00 GMT

Ingredients:

8 cups chopped fresh rhubarb or frozen rhubarb

1/3 cup wild fireweed honey or wildflower honey

1/4 cup all purpose flour

1/4 cup granulated sugar

1 tbsp orange juice

Cobbler Topping:

1-1/2 cups all-purpose flour

2 tbsp granulated sugar

1 tsp baking powder

1/4 tsp baking soda

1 pinch salt

1/4 cup cold unsalted butter, cubed

2/3 cup buttermilk

Orange Sugar Topping:

3 tbsp granulated sugar

1 tbsp grated orange zest

1 tbsp butter, melted

Preparation:

In bowl, combine rhubarb, honey, flour, sugar and orange juice until well coated; scrape into greased 8-inch (2 L) square baking dish. Set aside.

Cobbler Topping: In separate bowl, whisk together flour, sugar, baking powder, baking soda and salt. Using pastry blender or 2 knives, cut in butter until crumbly. Drizzle with buttermilk, tossing with fork to make shaggy dough. Turn out onto lightly floured surface; knead 5 or 6 times until dough comes together. Roll or gently press into 8-inch (20 cm) square; cut into 9 pieces. Arrange on top of rhubarb mixture.

Orange Sugar Topping: In small bowl and using fingers, rub sugar with orange zest. Brush biscuit tops with melted butter; sprinkle with orange sugar.

Bake in 375ºF (190ºC) oven until cobbler topping is fluffy and golden and filling is bubbly (if topping browns too quickly, cover loosely with foil), about 50 to 55 minutes. Serve warm.

Nutritional Info:

Per serving about:
cal: 304
pro: 5 g
total fat: 8 g
sat fat:5 g
carb: 55 g
dietary fibre:3 g
sugar: 29 g
chol: 21 mg
sodium: 110 mg
potassium: 234 mg
RDI :
calcium: 29%
iron: 13%
vit A: 8%
vit C: 12%
folate: 29%

Suggested Recipes:

Fish With Chili Sambal

Wed, 16 May 2012 04:00:00 GMT

Ingredients:

2 lb skin-on fish fillets, (8 portions)

1/2 tsp salt

2 tbsp lime juice or lemon juice

1/2 tsp pepper

1/2 cup peanut oil or vegetable oil

Chili Sambal:

1/2 cup chopped shallots

6 red finger hot peppers, seeded and chopped

2 cloves garlic, smashed

1 tomato, peeled, seeded and chopped

2 tsp finely chopped fresh ginger

2 tsp chili powder, (or 1/2 tsp cayenne pepper)

1-1/2 tsp packed brown sugar

1/4 tsp salt

2 tsp lime juice or lemon juice

Preparation:

Rub fish all over with salt; sprinkle with lime juice. Cover and refrigerate for 30 minutes.

Chili Sambal: In food processor, whirl together shallots, hot peppers, garlic, tomato, ginger, chili powder, sugar and salt until almost smooth paste; set aside.

Pat fish dry with paper towel; sprinkle with pepper. In wok or skillet, heat oil over medium-high heat; fry fish, turning once and reducing heat as it browns, until crispy and fish flakes easily when tested, about 10 minutes per 1 inch (2.5 cm) of thickness. Drain and transfer to serving plate; keep warm.

Discard all but 2 tbsp oil from pan. Add sambal paste; fry over medium heat, stirring constantly and adding water, 1 tbsp at a time, every few minutes as paste dries, until fragrant, darkened and oil begins to separate, 18 to 20 minutes. Stir in lime juice. Spread over fish.

Nutritional Info:

Per each of 8 servings about:
cal: 222
pro: 22 g
total fat: 12 g
sat fat:2 g
carb: 7 g
fibre: 1 g
chol: 91 mg
sodium: 306 mg
potassium: 489 mg
RDI :
calcium: 3%
iron: 12%
vit A: 10%
vit C: 74%
folate: 10%

Suggested Recipes:

Barbecued Tuna Pizzas

Tue, 15 May 2012 04:00:00 GMT

Ingredients:

Preparation:

Spread pizza sauce over pitas. Divide tomatoes, green pepper, corn and artichoke hearts over sauce. Break tuna into chunks; arrange on pizzas. Sprinkle with pepper then cheese.

Place on greased grill over medium heat; close lid and grill until cheese is melted and toppings are hot, about 10 minutes. Or bake on rimmed baking sheet in bottom third of 450°F (230°C) oven for same time. Transfer to cutting board; cut into wedges.

Serve with: Spinach Salad

Nutritional Info:

Per serving about:
cal:399
pro:22 g
total fat:14 g
sat fat:6 g
carb:50 g
fibre:8 g
chol:38 mg
sodium:872 mg
RDI :
calcium:23%
iron:24%
vit A:17%
vit C:50%
folate:28%

Suggested Recipes:

Smoky Grilled Cheese With Ale Onions

Beer-Battered Corn Dogs

Waughburgers

Mediterranean Orzo Salad

Broiled Tofu With No-Cook Peanut Sauce

Mon, 14 May 2012 04:00:00 GMT

Ingredients:

1 pkg (454 g) firm tofu, cut in 8 slices

2 tbsp olive oil

1 large stalk broccoli, stems removed and separated in florets

1 tbsp toasted sesame seeds

No-Cook Peanut Sauce:

1/4 cup reduced-fat peanut butter

1 tbsp grated fresh ginger

2 tsp sodium-reduced soy sauce

2 tsp rice vinegar

1 tsp sesame oil

1/2 tsp Asian chili paste, (such as sambal oelek)

2 green onions, thinly sliced

Preparation:

Between paper towels, pat tofu dry. Brush baking sheet with 1 tsp of the oil. Arrange tofu on pan; brush remaining oil over top. Broil, about 8 inches (20 cm) from heat, until crisp and dry looking, about 15 minutes.

Meanwhile, in steamer, cover and steam broccoli until tender-crisp, about 3 minutes.

No-Cook Peanut Sauce: Meanwhile, in small bowl, whisk together peanut butter, ginger, soy sauce, vinegar, sesame oil and chili paste; slowly whisk in 1/4 cup hot water. Stir in onions.

Serve tofu over broccoli. Drizzle with peanut sauce; sprinkle with sesame seeds.

Nutritional Info:

Per serving about:
cal: 347
pro: 22 g
total fat: 24 g
sat fat:3 g
carb: 15 g
dietary fibre:4 g
sugar: 4 g
chol: 0 mg
sodium: 241 mg
potassium: 461 mg
RDI :
calcium: 21%
iron: 23%
vit A: 22%
vit C: 73%
folate: 38%

Suggested Recipes:

Jalapeño Green Onion Ale Corn Bread

Seared Cherry Tomato Pasta

Waughburgers

Mussels in Harissa Broth

Sun, 13 May 2012 04:00:00 GMT

Ingredients:

2 lb fresh mussels

1 tbsp butter

3 shallots, diced

3 cloves garlic, minced

3/4 cup white wine

1 cup clam juice or sodium-reduced chicken broth

1 tsp harissa

2 tbsp chopped fresh parsley

Preparation:

Scrub mussels and remove any beards. Discard any that do not close when tapped. Set aside.

In large skillet, melt butter over medium heat; cook shallots, stirring occasionally, until softened, about 5 minutes. Add garlic; cook until fragrant, about 2 minutes.

Add wine; simmer until reduced by half, about 5 minutes. Stir in clam juice and harissa; return to boil.

Add mussels; cover with tight-fitting lid and simmer until mussels open, about 5 minutes. Discard any that do not open. Remove from heat. Toss with parsley.

Nutritional Info:

Per serving about:
cal: 118
pro: 9 g
total fat: 5 g
sat fat:2 g
carb: 5 g
dietary fibre:trace
sugar: 1 g
chol: 28 mg
sodium: 291 mg
potassium: 274 mg
RDI :
calcium: 3%
iron: 21%
vit A: 10%
vit C: 13%
folate: 15%

Suggested Recipes:

Waughburgers

Milk Chocolate Scones

Sat, 12 May 2012 04:00:00 GMT

Ingredients:

3/4 cup whipping cream

2 eggs

1 tsp vanilla

2-1/2 cups all-purpose flour

2 tbsp granulated sugar

4 tsp baking powder

1/4 tsp salt

1/3 cup cold unsalted butter, cubed

2 bars (100 g each) good-quality milk chocolate, chopped

1 egg yolk

Preparation:

Whisk together cream, eggs and vanilla; set aside.

In large bowl, whisk together flour, sugar, baking powder and salt. Using pastry blender or 2 knives, cut in butter until in coarse crumbs with a few larger pieces. Stir in chocolate. With fork, stir in cream mixture until dough forms.

Turn out onto lightly floured surface; knead once or twice until dough comes together. Roll out or pat into 9-inch (23 cm) square; cut into 9 squares. Halve each square diagonally. Place, 1 inch (2.5 cm) apart, on parchment paper–lined baking sheet. (Make-ahead: Cover with plastic wrap and refrigerate for up to 24 hours.)

Whisk egg yolk with 1 tsp water; brush over scones. Bake in 450ºF (230ºC) oven until tops are golden, 11 to 12 minutes. Serve warm.

Nutritional Info:

Per scone about:
cal: 201
pro: 4 g
total fat: 11 g
sat fat:7 g
carb: 22 g
dietary fibre:1 g
sugar: 8 g
chol: 56 mg
sodium: 120 mg
potassium: 81 mg
RDI :
calcium: 6%
iron: 8%
vit A: 8%
folate: 19%

Suggested Recipes:

Asparagus and Gouda Bread Pudding

Fri, 11 May 2012 04:00:00 GMT

Ingredients:

1 tbsp butter

1 bunch (1 lb/450 g) asparagus, cut in 1-inch (2.5 cm) pieces

3 shallots, thinly sliced

10 cups cubed day-old bread

2 cups shredded Canadian Gouda cheese

1/4 cup chopped fresh parsley

10 eggs

4 cups milk

1 tbsp Dijon mustard

1/4 tsp salt

1/4 tsp pepper

Preparation:

In skillet, melt butter over medium heat; cook asparagus and shallots, stirring occasionally, until asparagus is tender-crisp, about 6 minutes.

In lightly greased 13- x 9-inch (3 L) baking dish, toss together asparagus mixture, bread, half of the cheese and the parsley.

Whisk together eggs, milk, mustard, salt and pepper; pour over bread mixture, pressing to submerge. Sprinkle with remaining cheese. Cover with plastic wrap and refrigerate for 1 hour. (Make-ahead: Refrigerate for up to 24 hours.)

Uncover and bake in 350ºF (180ºC) oven until puffed, golden and set enough that centre does not jiggle when gently shaken, about 1 hour. Let cool for 10 minutes before cutting into squares.

Nutritional Info:

Per serving about:
cal: 392
pro: 24 g
total fat: 20 g
sat fat:10 g
carb: 30 g
dietary fibre:2 g
sugar: 10 g
chol: 279 mg
sodium: 696 mg
potassium: 488 mg
RDI :
calcium: 40%
iron: 19%
vit A: 28%
vit C: 10%
folate: 73%

Suggested Recipes:

Lightened-Up Lemon Drop Cheesecake

Thu, 10 May 2012 04:00:00 GMT

Ingredients:

16 reduced-fat graham wafers, broken

2 tbsp granulated sugar

1/4 cup unsalted butter, melted

Filling:

1 cup 2% cottage cheese

3 pkg (250 g each) light cream cheese

1/2 cup 2% plain Greek yogurt

3/4 cup granulated sugar

1 tbsp grated lemon zest

3 tbsp lemon juice

1 tsp vanilla

3 eggs

Topping:

1/2 cup whipping cream, (35%)

2 tbsp granulated sugar

1/4 cup 2% plain Greek yogurt

Candied Lemon Zest:

4 lemons

1 cup granulated sugar

Preparation:

Candied Lemon Zest: Using vegetable peeler, peel off strips of lemon zest, without white pith, from end to end. (Reserve lemons for another use.) Cut lengthwise into scant 1/8-inch (3 mm) wide strips.

In skillet, bring 2 cups water to boil; boil lemon strips for 1 minute. Drain and set strips aside.

In same skillet, bring 1 cup water and sugar to boil over high heat; boil for 2 minutes. Add lemon strips; reduce heat and simmer until translucent, about 10 minutes. Let cool in syrup for 10 minutes; drain, discarding syrup. Place strips, without them touching, on rack over waxed paper; let dry, about 12 hours.

Grease bottom and side of 9-inch (2.5 L) springform pan. Line side with parchment paper. Centre pan on large square of heavy-duty foil; press foil up side of pan.

In food processor, pulse graham wafers with sugar to make scant 1 cup fine crumbs. Add butter; pulse until moistened. Press over base of prepared pan. Bake in 325°F (160°C) oven until firm, about 15 minutes. Let cool on rack.

Filling: Drain cottage cheese in strainer over bowl for 30 minutes; shake to drain any excess whey.

In food processor, whirl cottage cheese until paste. Add cream cheese and yogurt; whirl until smooth, scraping down bowl often, about 2 minutes. Add sugar, lemon zest, lemon juice and vanilla; process until combined. Add eggs, 1 at a time and pulsing to combine after each. Spread over base, smoothing top.

Set springform pan in larger pan.Pour enough hot water into large pan to come 1 inch (2.5 cm) up sides. Bake in 300°F (150°C) oven until shine disappears and edge is set yet centre still jiggles slightly, 1-1/2 hours.

Turn off oven and leave door open a crack. Let cake stand in warm oven for 1 hour. Remove from water and transfer to rack; remove foil and let cool completely. Cover and refrigerate until chilled, 4 hours. (Make ahead: Refrigerate for up to 24 hours.)

Topping: Whip cream with sugar; fold in yogurt. Spread over top of cake. Refrigerate for 1 hour. Remove side of pan; arrange candied lemon zest around top edge of cheesecake.

Nutritional Info:

Per each of 20 servings about:
cal: 218
pro: 7 g
total fat: 13 g
sat fat:8 g
carb: 19 g
dietary fibre:1 g
sugar: 15 g
chol: 70 mg
sodium: 280 mg
potassium: 122 mg
RDI :
calcium: 7%
iron: 2%
vit A: 15%
vit C: 7%
folate: 3%

Suggested Recipes:

Cheddar Maple Mustard Pork Burgers

Wed, 09 May 2012 04:00:00 GMT

Ingredients:

Preparation:

Patties: In bowl, beat egg with water; stir in Cheddar cheese, bread crumbs, garlic, salt, sage and pepper. Mix in pork. Shape into four 3/4-inch (2 cm) thick patties. Set aside.

In small bowl, whisk together Dijon mustard, maple syrup and cider vinegar; set aside.

Cut onion into 4 generous 1/4-inch (5 mm) thick slices. Push metal or soaked wooden skewer horizontally through centre of each slice.

Brush both sides of onion slices with oil; sprinkle with salt and pepper. Place on greased grill over medium heat; close lid and grill, turning once, until tender, about 10 minutes. Remove skewers from onion slices.

Meanwhile, place patties on greased grill over medium heat; close lid and grill for 5 minutes.

Turn patties and brush with half of the mustard mixture; grill for 5 minutes.

Turn patties again and brush with remaining mustard mixture; grill until digital thermometer inserted sideways into centre of patties reads 160°F (71°C), 2 to 4 minutes.

Sandwich burgers and grilled onion in buns.

Nutritional Info:

Per serving about:
cal:586
pro:34 g
total fat:28 g
sat fat:10 g
carb:47 mg
fibre:3 g
chol:140 mg
sodium:979 mg
potassium:536 mg
RDI :
calcium:27 %
iron:28 %
vit A:8 %
vit C:2 %
folate:39 %

Suggested Recipes:

Peanut Butter Cheesecake Squares

Tue, 08 May 2012 04:00:00 GMT

Ingredients:

1-1/2 cups graham cracker crumbs

1/2 cup finely chopped unsalted peanuts

1/3 cup butter, melted

2 tbsp packed brown sugar

Cheesecake:

1/2 cup packed brown sugar

2 pkg (each 8 oz/250 g) cream cheese, softened

1/2 cup crunchy peanut butter

2 eggs

1 egg yolk

1/2 tsp vanilla

3 tbsp whipping cream

Chocolate Sauce:

1/3 cup whipping cream

3 oz bittersweet chocolate, chopped

1 tbsp butter

2 tbsp corn syrup

Preparation:

In bowl, stir together crumbs, peanuts, butter and sugar until moistened; press into parchment paper–lined 8-inch (2 L) square metal cake pan. Bake in 350°F (180°C) oven until firm, about 10 minutes. Let cool on rack.

Cheesecake: Press brown sugar through sieve into large bowl to remove lumps. Add cream cheese and peanut butter; beat at medium speed for 3 minutes. Beat in eggs and egg yolk, 1 at a time; beat in vanilla then cream. Pour over crust.

Bake in 325°F (160°C) oven until edges are set, about 30 minutes. Let cool on rack. Cover and refrigerate until firm, about 2 hours. Cut into squares.

Chocolate Sauce: In saucepan, heat cream just until boiling; pour over chocolate and butter in bowl, whisking until smooth. Stir in corn syrup. Let cool for 5 minutes. Drizzle over cheesecake.

Nutritional Info:

Per square about:
cal: 165
pro: 3 g
total fat: 13 g
sat fat:6 g
carb: 11 g
fibre: 1 g
chol: 41 mg
sodium: 108 mg
potassium: 83 mg
RDI :
calcium: 2%
iron: 5%
vit A: 9%
folate: 5%

Suggested Recipes:

Scoop and Freeze Double-Chocolate Cookies

Tue, 08 May 2012 04:00:00 GMT

Ingredients:

8 oz bittersweet chocolate, chopped

1/2 cup unsalted butter

1-1/2 cups granulated sugar

2 eggs

1 tsp vanilla

1-1/2 cups all-purpose flour

1/2 tsp baking soda

1/4 tsp salt

Preparation:

In large heatproof bowl over saucepan of hot (not boiling) water, melt half of the chocolate with butter; let cool to lukewarm. Stir in sugar, eggs and vanilla.

Whisk together flour, baking soda and salt; stir into chocolate mixture. Stir in remaining chopped chocolate. Cover and refrigerate for 30 minutes.

Drop by 2 tbsp or by 1 oz ice-cream scoop onto parchment paper–lined baking sheets. (Make-ahead: Freeze until firm. Transfer to airtight container and freeze for up to 2 weeks. Bake frozen, adding 2 minutes to baking.)

Bake in 350°F (180°C) oven until tops are crackled and no longer glossy, 12 to 15 minutes. Let cool on pan for 2 minutes; remove to rack and let cool completely.

Nutritional Info:

Per cookie about:
cal: 136
pro: 2 g
total fat: 6 g
sat fat:4 g
carb: 19 g
fibre: 1 g
chol: 21 mg
sodium: 45 mg
potassium: 12 mg
RDI :
calcium: 1%
iron: 5%
vit A: 3%
folate: 6%

Suggested Recipes:

Watercress and Orange Couscous Salad

Mon, 07 May 2012 04:00:00 GMT

Ingredients:

1/4 cup olive oil

3 tbsp red wine vinegar

2 tsp Dijon mustard

2 tsp liquid honey

1/4 tsp salt

1/4 tsp pepper

2 navel oranges

1-1/3 cups whole wheat couscous

1 bunch watercress, trimmed

1/4 cup red onions, thinly sliced

1/4 cup soft goat cheese

Preparation:

Whisk together oil, vinegar, mustard, honey, salt and pepper. Set dressing aside.

Cut tops and bottoms off oranges, slice away peel and white pith. Working over bowl, cut between fruit and membranes to release segments into bowl; squeeze juice from remaining membranes into bowl.

Strain juice from oranges into liquid measure. Add enough water to make 1-1/3 cups. Pour into small saucepan and bring to boil.

Place couscous in clean bowl; pour boiling orange juice mixture over couscous and cover with plastic wrap. Let stand until liquid is absorbed, about 5 minutes. Fluff with fork and toss with 1/4 cup of the dressing. Spread in serving dish.

In large bowl, toss together watercress, onion, oranges and remaining dressing. Arrange on couscous. Gently break apart cheese; sprinkle over top.

Nutritional Info:

Per serving about:
cal: 437
pro: 13 g
total fat: 18 g
sat fat:4 g
carb: 60 g
dietary fibre:9 g
sugar: 8 g
chol: 7 mg
sodium: 245 mg
potassium: 311 mg
RDI :
calcium: 9%
iron: 19%
vit A: 14%
vit C: 62%
folate: 13%

Suggested Recipes:

Strawberry Mint Freezer Jam

Strawberry Vanilla Jam

Lambic Cherry Ice Cream Sundaes

Summertime Barley Salad

Pork Sandwiches With Asian Mango Slaw

Sun, 06 May 2012 04:00:00 GMT

Ingredients:

4 crusty rolls, halved and toasted

1 lb boneless fast-fry pork chops, (4 pork chops)

1 pinch salt

1 pinch pepper

2 tsp vegetable oil

Mango Slaw:

2 tbsp rice vinegar

2 tsp granulated sugar

1 tsp sesame oil

1/2 tsp salt

1 pinch hot pepper flakes, (optional)

3 cups thinly sliced napa cabbage

1 ripe mango, peeled, pitted and sliced in thin strips

1/2 sweet red pepper, thinly sliced

Spicy Mayo:

1/4 cup light mayonnaise

1 tsp rice vinegar

1 tsp sriracha sauce

Preparation:

Mango Slaw: In large bowl, whisk together vinegar, sugar, oil, salt, and hot pepper flakes (if using) until sugar dissolves. Add cabbage, mango and red pepper; toss to coat.

Spicy Mayo: Whisk together mayonnaise, vinegar and sriracha; spread over cut sides of rolls.

Sprinkle pork with salt and pepper. In batches in large skillet, heat oil over medium-high heat; cook pork until lightly browned and juices run clear when pork is pierced, about 1 minute per side. Sandwich pork and slaw in rolls.

Nutritional Info:

Per serving about:
cal: 490
pro: 32 g
total fat: 19 g
sat fat:4 g
carb: 49 g
dietary fibre:3 g
sugar: 13 g
chol: 65 mg
sodium: 797 mg
potassium: 641 mg
RDI :
calcium: 11%
iron: 21%
vit A: 11%
vit C: 98%
folate: 50%

Suggested Recipes:

Smoky Grilled Cheese With Ale Onions

Tomato Shrimp Soup

Sat, 05 May 2012 04:00:00 GMT

Ingredients:

1 head garlic

2 lb ripe tomatoes

1 large white onion, peeled and quartered

3 tbsp olive oil

1 lb large shrimp, (with shells)

2 green hot peppers, (serrano, jalapeño or other), seeded and chopped

1 cup coarsely chopped fresh cilantro, stalks and leaves

1 celery rib, with leaves, chopped

2 cloves garlic, minced

2 dried chipotle chili peppers or canned chipotle peppers, split lengthwise and seeded

1/2 tsp ground cumin

1/4 tsp pepper

1 bottle (236 mL) clam juice

1 tsp dried oregano

1 tsp salt

2 tbsp lime juice

Fresh cilantro leaves

Preparation:

Slice garlic head in half crosswise. In roasting pan, toss together garlic halves, tomatoes, onion and 1 tbsp of the oil. Roast in 450°F (230°C) oven, turning onion and garlic halfway through, for 40 minutes.

Let cool until warm; scrape into blender. Pour 1 cup water into roasting pan; with wooden spoon, stir and scrape up brown bits. Pour into blender; purée.

Meanwhile, reserving shells, peel and devein shrimp; slice each in half lengthwise. Set aside.

In large saucepan, heat remaining oil over medium-high heat; sauté hot peppers, chopped cilantro, celery, garlic, chipotle peppers, cumin and pepper for 3 minutes. Stir in shrimp shells; sauté until shells are pink.

Stir in clam juice, roasted tomato mixture, 3 cups water, oregano and salt; bring to boil. Reduce heat to low; cover and simmer for 30 minutes. Strain through fine sieve into clean saucepan, pressing solids to extract juices.

Bring soup to boil; add shrimp and return to boil. Reduce heat and simmer, covered, for 3 minutes. Stir in lime juice. Ladle into bowls. Garnish with cilantro leaves.

Nutritional Info:

Per serving about:
cal: 179
pro: 14 g
total fat: 8 g
sat fat:1 g
carb: 12 g
fibre: trace
chol: 87 mg
sodium: 572 mg
potassium: 681 mg
RDI :
calcium: 8%
iron: 19%
vit A: 21%
vit C: 40%
folate: 14%

Suggested Recipes:

Strawberry Mint Freezer Jam

Strawberry Vanilla Jam

Beef and Bean Casserole With Cheese Biscuits

Fri, 04 May 2012 04:00:00 GMT

Ingredients:

1 tbsp vegetable oil

1 onion, diced

1 sweet red pepper or green pepper, diced

1-1/2 cups diced kielbasa, (about 8 oz/225 g)

1 lb lean ground beef

2 tsp chili powder

1/2 tsp salt

1/4 tsp pepper

1 bottle strained tomato puree, (passata)

1/4 cup fancy molasses

3 tbsp packed brown sugar

1 tbsp dry mustard

1 tbsp wine vinegar or cider vinegar

3 cans (each 540 mL) navy beans, drained and rinsed

Biscuits:

2-1/4 cups all-purpose flour

1 tbsp baking powder

3/4 tsp salt

1 pinch cayenne pepper

1/2 cup cold butter, cubed

1 cup buttermilk, (approx)

1-1/2 cups shredded old Cheddar cheese

Preparation:

In Dutch oven, heat oil over medium-high heat; saute onion, red pepper and kielbasa until vegetables are softened, about 5 minutes.

Add beef, chili powder, salt and pepper; cook, breaking up meat with back of spoon and stirring often, until meat is no longer pink, about 6 minutes.

Stir in tomato puree, 1/4 cup water, molasses, brown sugar, mustard and vinegar. Stir in beans; bring to boil. Reduce heat and simmer, uncovered and stirring occasionally, until thickened, about 15 minutes. Pour into 13- x 9-inch (3 L) baking dish; place dish on rimmed baking sheet.

Biscuits: Meanwhile, in bowl, whisk together flour, baking powder, salt and cayenne pepper. Using pastry blender or 2 knives, cut in butter until crumbly. Drizzle in buttermilk, stirring just until soft sticky dough forms. Turn out onto floured surface; knead 6 times or just until smooth. Roll out into 10- x 8-inch (25 x 20 cm) rectangle; brush with 1 tbsp more buttermilk. Cut into 12 biscuits. Arrange over casserole; sprinkle with cheese.

Bake in 375°F (190°C) oven until bubbly and biscuits are golden brown and no longer doughy on bottom, about 35 minutes.

Nutritional Info:

per each of 12 servings about:
cal: 528
pro:26 g
total fat: 23 g
sat fat:12 g
carb: 54 g
fibre: 3 g
chol: 72 mg
sodium:1113 mg
potassium:656 mg
RDI :
iron: 33%
vit A: 16%
vit C: 30%
folate: 52%

Suggested Recipes:

Jalapeño Green Onion Ale Corn Bread

Beer-Battered Corn Dogs

George's Skinny Pancakes

Brian's Sour Cherry Pie

Fresh Pasta With Lamb and Currant Meatballs

Thu, 03 May 2012 04:00:00 GMT

Ingredients:

1-1/4 cups sodium-reduced chicken broth

1/4 cup chopped fresh parsley

1 tbsp all-purpose flour

1 tbsp lemon juice

1 tsp chopped fresh rosemary

1/2 tsp chopped fresh thyme

1 pkg (350 g) fresh linguine pasta

Meatballs:

1 lb ground lamb or lean ground beef

1/2 cup dried bread crumbs

1/4 cup dried currants

1 tbsp Dijon mustard

1/2 tsp finely grated lemon zest

1/2 tsp salt

1/4 tsp pepper

1 egg

2 tsp olive oil

1 onion, diced

2 cloves garlic, minced

Preparation:

Meatballs: In bowl, combine lamb, bread crumbs, currants, mustard, lemon zest, salt, pepper and egg; set aside.

In large nonstick skillet, heat oil over medium heat; cook onion and garlic, stirring frequently, until onion begins to soften, about 5 minutes. Scrape half into small bowl; set aside. Stir remaining onion mixture into lamb mixture until combined. Shape into 20 balls.

In same skillet, cook meatballs over medium-high heat, turning often, until browned, about 8 minutes; drain off fat. Add reserved onion mixture.

Whisk together broth, parsley, flour, lemon juice, rosemary and thyme; add to pan and bring to simmer. Cook, stirring occasionally, until thickened and digital rapid-read thermometer inserted into several meatballs reads 160ºF (71ºC), 3 minutes.

Meanwhile, in large pot of boiling salted water, cook pasta according to package directions, about 3 minutes; drain and return to pot, reserving 1/4 cup of the cooking liquid. Add meatball mixture. Toss to coat, adding reserved cooking liquid as needed.

Nutritional Info:

Per serving about:
cal: 632
pro: 35 g
total fat: 23 g
sat fat:9 g
carb: 70 g
dietary fibre:4 g
sugar: 10 g
chol: 184 mg
sodium: 919 mg
potassium: 560 mg
RDI :
calcium: 8%
iron: 36%
vit A: 7%
vit C: 10%
folate: 84%

Suggested Recipes: