Strawberry Mango Smoothie

2013-05-13T14:14:42-04:00

Prep Time:

5 minutes

Servings:

4 servings

Shopping List

Equipment:

Blender

Knife

Measuring cups

Measuring spoons

Ingredients:

2 cups (500 mL) Almond milk
1 each Banana, cut in half
2 cups (500 mL) Mango, frozen
2 cups (500 mL) Strawberries, frozen
2 tbsp (30 mL) Honey

Method:

In a blender, purée all ingredients until smooth.
Pour into an airtight container and keep refrigerated.

Pina Colada Cupcakes

2013-05-13T14:14:27-04:00

Prep Time:

10 minutes

Cook Time:

25 minutes

Servings:

12 servings

Shopping List

Equipment:

Mixing bowls

Measuring cups

Measuring spoons

Muffin pan

Medium cupcake liners

Strainer

Whisk

Knife

Rubber spatula

Toothpicks

Ingredients:

Cupcakes:

1¼ cup (300 mL) All-purpose flour
¼ cup (60 mL) Dried shredded coconut, unsweetened
½ cup (125 mL) Sugar
½ tsp (2 mL) Baking powder
½ tsp (2 mL) Baking soda
¼ tsp (1 mL) Salt
½ cup (125 mL) Coconut milk
¾ cup (175 mL) Crushed pineapple, canned and well drained. Reserve juice.
½ cup (125 mL) Pineapple juice, from drained pineapple
¼ cup (60 mL) Vegetable oil
½ tsp (2 mL) Vanilla extract

Coconut Glaze:

1 cup (250 mL) Confectioner’s sugar
1 tbsp (15 mL) Butter, softened
3 tbsp (45 mL) Coconut milk
1 tsp (5 mL) Vanilla extract

Method:

Cupcakes:

Preheat oven to 350˚F (180˚C). Line cupcake pan with liners and set aside.
In a large bowl, combine flour, shredded coconut, sugar, baking powder, baking soda and salt.
In a separate bowl, whisk together coconut milk, pineapple juice, vegetable oil and vanilla extract.
Add wet ingredients to dry ingredients and stir to combine.
Lastly, gently stir in crushed pineapple until just incorporated.
Using an ice cream scoop, divide batter into lined pan.
Bake for 25-30 minutes or until inserted toothpick comes out clean. Allow to cool in pan for 5 minutes, and then transfer to a wire rack to cool completely.

Coconut Glaze:

Whisk confectioner’s sugar, butter, coconut milk and vanilla extract together until combined. About 30 seconds.
When cupcakes are completely cooled, frost with 2 tsp (10 mL) of icing each.

Fruit Bars

2013-05-13T14:14:09-04:00

Prep Time:

10 minutes

Cook Time:

20 minutes

Servings:

24 servings

Shopping List

Equipment:

8 in. (2L) square pan

Parchment paper

Small sauce pan

Mixing bowls

Measuring cups

Knife

Cutting board

Rubber spatula

Ingredients:

Base:

¾ cup (175 mL) Rolled oats, large flakes
½ cup (125 mL) All-purpose flour
½ cup (125 mL) Tapioca flour
½ cup (125 mL) Brown sugar, loosely packed
½ cup (125 mL) Dried shredded coconut, unsweetened
½ cup (125 mL) Dried apricots, finely chopped
½ cup (125 mL) Dried cranberries, roughly chopped
½ cup (125 mL) Raisins
½ cup (125 mL) Butter, softened

Topping:

½ cup (125 mL) Semi-sweet chocolate

Method:

Preheat oven to 350˚F (180˚C). Line an 8 in. (2L) square pan with parchment paper and set aside.
In a medium bowl, blend all the dry ingredients together with fingers. Add mixture to softened butter and continue mixing with fingers until crumbly.
Spread into the lined baking pan and pat down firmly.
Bake for 15 to 20 minutes. You will know bars are ready when they are golden brown on the top.
Remove from oven and let cool to room temperature for 15 minutes. Refrigerate for 15 minutes until it is cold.
Melt chocolate in microwave and let cool to room temperature.
Spread onto cold fruit bars with a rubber spatula and return to refrigerator until chocolate is set. Cut into 24 bars.

Chocolate & Orange Date Cake

2013-05-13T14:13:56-04:00

Prep Time:

30 minutes

Cook Time:

35 minutes

Servings:

16 servings

Shopping List

Equipment:

Knife

8 in. (2L) square pan

Small sauce pot

Wooden spoon

Measuring cups

Measuring spoons

Orange zester

Ingredients:

1¾ cup (425 mL) Dried dates, pitted and chopped
⅓ cup (75 mL) Maple syrup
1 each Orange zest
¾ cup (175 mL) Water
½ cup (125 mL) Butter, room temperature
½ cup (125 mL) Sugar
1½ cup (375 mL) Tapioca flour
½ cup (125 mL) Cocoa powder
¼ tsp (1 mL) Baking soda
Pinch Salt
3 tbsp (45 mL) Almond milk

Method:

Preheat oven to 350˚F (180˚C). Line 8 in. (2L) square pan with parchment paper and set aside.
In a sauce pan combine the dates, maple syrup, orange zest and water.
Simmer until mixture thickens to a jam consistency, approximately 15 minutes.
In a large mixing bowl, cream together butter and sugar and set aside.
In a separate bowl combine the tapioca flour, cocoa powder, baking soda and salt. Stir to combine.
Mix dry ingredients into the butter and sugar. Stir in the thickened cooked dates and almond milk.
Spread mixture into lined pan and bake for 30 to 35 minutes. Let cool completely before slicing.

Banana Berry Smoothie

2013-05-13T14:13:39-04:00

Prep Time:

5 minutes

Servings:

4 servings

Shopping List

Equipment:

Blender

Measuring cups

Measuring spoons

Knife

Ingredients:

2 cups (500 mL) Orange juice
2 each Banana, cut in half
2 cups (500 mL) Blueberries, frozen
1 cup (250 mL) Strawberries, frozen
2 tbsp (30 mL) Honey

Method:

In a blender, purée all ingredients until smooth.
Pour into an airtight container and keep refrigerated.

Apple Crumble Squares

2013-05-13T14:13:27-04:00

Prep Time:

15 minutes

Cook Time:

45 minutes

Servings:

24 servings

Shopping List

Equipment:

Measuring spoons

9 x 13 in. (3.5 L) baking pan

Whisk

Parchment paper

Knife

Cutting board

Rubber spatula

Toothpicks

Ingredients:

1½ cups (375 mL) All-purpose flour
1 tsp (5 mL) Baking powder
1 tsp (5 mL) Cinnamon
½ tsp (2 mL) Salt
½ cup (125 mL) Sugar
½ cup (125 mL) Brown sugar, loosely packed
2 each Eggs
⅓ cup (75 mL) Vegetable oil
1 tsp (5 mL) Vanilla extract
4 cups (1 L) McIntosh apples, unpeeled, cored and ½ in. diced

Method:

Preheat oven to 350˚F (180˚C). Line a 9 x 13 in. (3.5 L) pan with parchment paper and set aside.
Sift flour, baking powder, cinnamon, and salt together in a medium bowl and set aside.
In a large bowl, whisk together sugar, brown sugar, eggs, vegetable oil and vanilla extract until smooth.
Mix dry ingredients into wet ingredients until just incorporated.
Fold apples into the batter and spread evenly with spatula onto lined baking pan.
To prepare topping, place the ingredients in a medium bowl and gently rub together with fingertips until crumbly.
Top batter with crumb topping, and bake for 45-55 minutes. Cake is ready when an inserted toothpick comes out clean.

Tartar Sauce

2013-05-13T14:13:16-04:00

Prep Time:

5 minutes

Servings:

8 servings

Shopping List

Equipment:

Small bowl

Knife

Cutting boards

Measuring cups

Measuring spoons

Ingredients:

¾ cup (175 mL) Mayonnaise
¼ cup (60 mL) Relish
1 tbsp (15 mL) Lemon juice
2 tbsp (30 mL) Green onion, chopped
¼ tsp (1 mL) Cayenne pepper (optional)
1 tsp (5 mL) Onion powder
1 each Lemon, zest and juice
1 each Egg
1 can (540 mL) Black beans, drained and rinsed
3 -213g cans Salmon, drained
½ cup (125 mL) All-purpose flour
¼ cup (60 mL) Vegetable oil

Method:

Combine all ingredients and mix well. Refrigerate in an airtight container until ready to serve.

Southwestern Style Chicken & Quinoa

2013-05-13T14:13:05-04:00

Prep Time:

30 minutes

Cook Time:

30 minutes

Servings:

4 servings

Shopping List

Equipment:

Shallow baking dish

Medium pot

Fine mesh sieve

Tongs

Knife

Cutting board

Measuring cups

Measuring spoons

Wooden spoon

Ingredients:

4 each Chicken breasts, boneless and skinless
¾ tsp (4 mL) Salt
¼ tsp (1 mL) Black pepper
Pinch Paprika
1 tbsp (15 mL) Garlic powder
⅓ cup (75 mL) Lime juice, reserve 2 tbsp (30mL) for dressing
2 tbsp (30 mL) Olive oil, reserve 1 tbsp (15 mL) for dressing
1 cup (250 mL) Quinoa
½ cup (125 mL) Monterey Jack cheese, grated
4 each Green onion, chopped
¾ cup (175 mL) Corn, canned and drained
¾ cup (175 mL) Black beans, canned and drained
2 each Plum tomatoes, seeded, ½ in. diced

Method:

Preheat oven to 350˚F (180°C).
Season chicken breast with salt, black pepper, paprika, garlic powder, 3 tbsp (45 mL) lime juice and 1 tbsp (15 mL) olive oil. Transfer to baking dish and place in preheated oven. .
Rinse quinoa under running water for 3 minutes using a fine mesh sieve. Cook quinoa according to package instructions. Once quinoa is cooked let rest, uncovered.
After 15 minutes of cooking, turn over chicken and continue to cook for an additional 10 minutes.
After 10 minutes, sprinkle chicken breasts with grated cheese and return to oven for an additional 3 minutes, or until cheese is melted. Remove from oven and cut into ½ in. slices.
Add ½ cup (125 mL) green onions, corn, black beans, and tomatoes to cooked quinoa.
Drizzle remaining 2 tbsp (30 mL) lime juice and 1 tbsp (15 mL) olive oil over quinoa. Season to taste with salt and toss to coat. Use remaining green onions as a garnish.

Salmon Fish Cakes

2013-05-13T14:12:36-04:00

Prep Time:

20 minutes

Cook Time:

30 minutes

Servings:

4 servings

Shopping List

Equipment:

Mixing bowls

Knife

Cutting boards

Measuring cups

Measuring spoons

Can opener

Lemon zester

Spatula

Non-stick frying pan

Thermometer

Ingredients:

4 each Green onion, chopped
1 tbsp (15 mL) Dried dill
¼ tsp (1 mL) Salt
¼ tsp (1 mL) Black pepper
½ tsp (2 mL) Cayenne pepper (optional)
1 tsp (5 mL) Onion powder
1 each Lemon, zest and juice
1 each Egg
1 can (540 mL) Black beans, drained and rinsed
3 -213g cans Salmon, drained
½ cup (125 mL) All-purpose flour
¼ cup (60 mL) Vegetable oil

Method:

Combine green onion, dill, salt, black pepper, cayenne pepper, onion powder, lemon zest and juice, and egg in a medium bowl. Mix until well combined.
Using a fork, slightly mash beans in a small bowl and add to egg mixture.
Flake salmon into large pieces with a fork. Incorporate into bean and egg mixture. Add in ¼ cup (60 mL) flour and stir until combined.
Form into 8 cakes. Approximately ½ cup (125 mL) - ¾ cup (175 mL) of the mixture for each cake. Gently press together to hold and dust cakes with remaining flour.
Heat half the vegetable oil, 2 tbsp (30 mL) in fry pan over medium heat.
Bake for 10 minutes, flip potatoes using a spatula and return to oven for another 15 minutes
Place fish cakes in heated pan and cook for 4 minutes. Gently flip and cook for an additional 5 minutes or until the internal temperature reaches 160°F (71°C).

Veg Medley Stew

2013-05-13T14:12:22-04:00

Prep Time:

15 minutes

Cook Time:

50 minutes

Servings:

8 servings

Shopping List

Equipment:

Cutting board

Knife

Measuring cups

Measuring spoons

Large stock pot

Large saute pan

Hand held immersion blender

Can opener

Ingredients:

¼ cup (60 mL) Butter
1 each Onion, diced
3 each Garlic, minced
1 tsp (5 mL) Thyme, dried
1 tbsp (15 mL) Tomato paste
½ each Cauliflower, roughly chopped
3 cups (750 mL) Vegetable broth, low sodium
2 each Carrot, diced
1 each Red bell pepper, diced
2 each Zucchini, diced
1 can (796 mL) Diced canned tomatoes, with juices
1 tsp (5 mL) Salt
¼ tsp (1 mL) Black pepper

Method:

In a large stockpot, heat 2 tbsp (30 mL) of butter. Add onions, garlic, tomato paste and thyme. Cook over a low heat, stirring occasionally, until onions are transparent.
Add in cauliflower and 2 cups (500 mL) of stock. Bring to a boil and cook for approximately 5 minutes, until cauliflower is soft. Purée with hand blender until smooth.
Heat remaining 2 tbsp (30 mL) of butter in a large sauté pan and add carrots. Cook for 2 minutes and add red bell pepper. Cook until carrots and peppers are caramelized.
Stir carrots and peppers into cauliflower purée along with zucchini and diced tomatoes. Bring to a boil.
Add remaining stock and salt and pepper. Return to a boil and reduce to a simmer.
Cook for 20 minutes uncovered on a medium heat until stew has thickened. Season to taste. .