Pumpkin Cornmeal Muffins

Ingredients

  • Egg – 1
  • Sugar – 40 grams
  • Honey – 1 TBSP
  • Milk – 2 cups
  • Butter (unsalted) – ¼ cup
  • Pumpkin puree – ½ cup
  • Cornmeal (cooked) or pre-cooked yellow – ½ cup
  • Flour – ¼ cup
  • Baking powder – ¼ TBSP
  • Baking soda – ¼ tsp

Directions

  1. Preheat oven to 375°F
  2. In a small bowl, combine flour, cornmeal, baking soda and baking powder.
  3. In a large bowl, beat the egg, then add sugar, honey, butter, pumpkin puree and milk.
  4. Add dry ingredients to wet ingredients, then stir until well-combined. Leave to rest for several minutes.
  5. Fill each muffin cup approximately ¾ full.
  6. Bake in pre-heated oven for 12-14 minutes or until toothpick inserted into center comes out clean.
  7. Enjoy!

Zesty Bean Dip and Chips

Ingredients:

  • 6 small whole grain flour or corn tortillas
  • 4 mL (3/4 tsp) chili powder
  • 1 can (540 mL/19 oz) black beans, drained and rinsed
  • 125 mL (1/2 cup) medium or hot salsa
  • 1 mL (1/4 tsp) grated lime rind
  • 30 mL (2 tbsp) lime juice
  • 1 small shallot, minced
  • 2 mL (1/2 tsp) ground cumin
  • Pinch fresh ground pepper
  • 45 mL (3 tbsp) chopped fresh cilantro
  • 30 mL (2 tbsp) chopped fresh basil (optional)

Method:

Cut each tortilla into 8 wedges and place in a resealable plastic bag. Spray tortillas with cooking spray and sprinkle with chili powder; seal and shake bag to coat tortilla wedges. Place on large baking sheet and bake in preheated 200°C (400°F) oven for about 8 minutes or until golden and crisp. Let cool completely before using.

In a food processor bowl, puree beans, salsa, lime rind and juice, shallot, cumin and pepper until smooth. Scrape into bowl and stir in cilantro and basil, if using.

Serve with tortilla chips.

Macaroni and Cheese with Kale & Cauliflower

Ingredients:
  • Dry macaroni – 200 g
  • Salt to taste
  • Oil – 10 ml to boil and 10 ml for draining
  • Cauliflower – 200 g (cut into small florets)
  • Kale – 1/2 bunch chopped
  • Onion – 1/2 chopped
  • Garlic – 2 cloves chopped
  • Oil – 15 ml
  • Milk – 400 ml
  • Butter – 50 g
  • Nutmeg – pinch
  • Flour – 50 g
  • Sugar to taste
  • Chedder cheese – 50 g
  • Parmesan cheese – 20 g

Method:

Boil the dry macaroni with salt and oil until tender. Do not over cook the pasta! Drain and cool with cold water. Drain again and coat with oil. Set aside. Boil chopped cauliflower with salt to flavor until tender. Saute kale with onion and oil, set aside with cauliflower. For the sauce, boil the milk while continually stirring. Melt the butter in a saucepan and add flour to create the roux. Cook until the roux turns a slight brown color. Pour boiled milk into roux and stir well with whisk. Add nutmeg, sugar, salt and check the taste. When ready, add the cooked pasta, vegetables and cheese. Mix well and enjoy!

Hummus

Ingredients:
  • White chickpeas – 100 g
  • Garlic – 1 clove (1 tsp)
  • Fresh basil – 1 tsp
  • Lemon juice – 1/2 tsp
  • Olive oil – 2 tbsp
  • Paprika powder – 1/4 tsp
  • Salt to taste

Method:

You will need a food processor for this tasty recipe.

Boil the chickpeas with salt. Cook until tender then drain. Set chickpeas aside to cool. In the food processor, add garlic and basil leaves. Grind them together. Add chickpeas, lemon juice, salt, paprika and blend well. Continue to blend with olive oil until teh mixture is smooth.

Enjoy with pita, chopped fresh veggies or tortilla chips.

Beet and Quinoa Salad

Ingredients:
  • Quinoa – 50 g
  • Beet Root – 1 medium
  • Baby spinach – 50 g
  • Corn kernels – 50 g
  • Romaine lettuce – 1 head
  • Carrot – 1 shredded
  • Tomator – 1 diced
Dressing:
  • Olive Oil – 30 ml
  • Salt to taste
  • Peper to taste
  • Balsamic vinegar – 10 ml
  • Dijoin Mustard – 1/4 tsp
  • Fresh basil – 4 leaves, chopped

Method:

Boil the quinoa with olive oil (few drops) and salt. Cook uncovered for 10 minutes on low heat. Set aside to cool. Fill pot with water just above the beet root, add sugar and boil until soft then cut into cubes and set aside. With pot filled with water just above corn kernels, add salt and boil until tender. Set aside. Chop romaine lettuce into bite sized pieces. Shred the carrot and dice the tomato. In a small bowl, mix the olive oil and balsamic vinegar slowly. Add salt, pepper, mustard and fresh basil. Mix all ingredients together in large salad bowl and serve.

Butter Chicken Masala

Ingredients for marinade:
  • Chicken Breasts – 2
  • Yogurt – 4 tbsp
  • Chili powder – 1/4 tsp
  • Tumeric powder – pinch
  • Salt to taste
  • Lemon juice – 2 drops
Ingredients for gravy:
  • Butter – 100ml
  • Onion – 2 medium, chopped
  • Garlic – 2 tbsp chopped
  • Ginger – 2 tbsp chopped
  • Tomato – 1 large chopped
  • Tomato sauce – 1 tin (600 ml)
  • Tumeric poweder – 1 tsp
  • Coriander powder – 1 tsp
  • Curry powder – 1 tsp
  • Cinnamon powder – 1/2 tsp
  • Nutmeg powder – 1/4 tsp
  • Bay leaf – 1 leaf
  • Clinatro – 1/4 bunch chopped
  • Cream – 50 ml

Method:

Preheat oven to 375 degrees. Combine ingredients for marinade together on baking sheet. Cook in oven until chicken is cooked thoroughly (165 degrees internal temperature). Cut into cubes and set aside.

While your chicken is baking, saute onions, garlic, ginger and bay leaf with butter. When onions are translucent, add chopped tomato, tomato sauce and cook well. Add the tumeric, coriander, curry cinnamon, nutmeg and clove spices, stirring until the gravy is thick. Add a little water to thin the gravy and cook until the raw flavors marry (5-6 minutes). Finally, add your chicken, cilantro and cream to sauce. Flavor with salt to taste.

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