Cream of Cauliflower – Lentil Soup

 

Cream of Cauliflower and Lentil Soup – low fat and high protein – shown with mixed vegetables (corn, peas, edamame beans, tomatoes) drizzled with balsamic vinegar glaze

1 head cauliflower, washed and cut into small pieces
1 onion, chopped
canola oil, to taste
3 tbsp flour
1 C red lentils, cooked in salted water
1 C 1% milk
1/2 C plain, low fat Greek yoghurt
1/2 C shredded ‘tofu cheese’ (store bought)
salt and pepper to taste

Heat oil in a large pan. Add onion and cauliflower, salt and pepper. Fry until cauliflower cooked through. Partially mash lentils with a potato masher. Once the cauliflower is ready, add flour, stirring constantly. Gradually whisk in the milk. Stir constantly until the sauce thickens. Mix in the yoghurt and lentils, then add the ‘tofu cheese’ and salt and pepper. Serve warm.

 

Home Made Caesar Salad

---

Home Made Caesar Salad

 

1 small head of Romain lettuce
3-4 slices of bread
Canola oil to taste
2-3 cloves of garlic, chopped
1 heaping tbsp of mayonnaise
2 tbsp olive oil
Juice of 1/2 a lemon
I tbsp mustard
I tbsp brown sugar
Salt and pepper to taste
Parmesan Cheese to taste

Add lettuce leaves to clean, empty sink or very large bowl and cover with water. One at a time, remove rusty parts and stems then tear into bite size pieces. Add to salad bowl without drying (the water adds to the dressing).

Add canola oil to a frying pan on moderate heat. Tear bread into chunks and add. Stir frequently. Add more oil as necessary (you want the bread to soak up a fair amount of oil). Once browned, remove from heat.

Mix remaining ingredients except for Parmesan cheese. Shortly before serving, add dressing to salad. Use salad tongs to ensure it’s evenly distributed. Add Parmesan to taste and toss thoroughly again (I only add a little bit then serve with Parmesan on the side for those who want more). Add croutons and toss lightly. Serve.

Tip: For added protein, serve with chopped walnuts on the side (to sprinkle on top of each serving).

Roast Beets

Roast Beets – so easy, so good

3 – 4 beet roots
canola oil to taste
apple cider vinegar to taste
salt and pepper to taste

Preheat oven to 350 degrees. Wash, peel and chop beets (large chunks work best). Pour enough oil in the bottom of your casserole dish to coat the bottom and sides. Add beets and drizzle with oil and a touch of vinegar. Season with salt and pepper. Put the lid on the casserole dish and bake for approximately 1 hour.

Best Ever Guacamole

Best Ever Guacamole – full of heart healthy fats

2 ripe avocados
1/4 C plain skim milk Greek yogurt
2 cloves garlic, finely chopped
1/2 lemon, juice and zest of
4-5 drops hot sauce
2 tbsp brown sugar
salt and pepper to taste

Mash avocados in a bowl. Add remaining ingredients and stir well.

Serve with whole wheat crackers or tortilla chips and bite sized pieces of fresh vegetables. It’s also great spread on toast and in wraps or scooped alongside beans and rice or chile.

Avocado Prep Tip: Cut avocados in half. Slap pit with blade of knife and pivot to remove pit. Score avocado flesh (slice flesh to skin lengthwise and crosswise). Scoop into a bowl.

Pineapple and Olive Pizza — Delicious and Light

Low fat, but delicious, pineapple and olive pizza

Pre-made pizza crust with sauce
2 tbsp canola oil
1/2 small jar pesto sauce
1/2 cooking onion, chopped
1/4 green pepper, chopped
1/4 red pepper, chopped
2 slices fresh pineapple, chopped
3 tbsp sliced green olives
3 tbsp sliced black olives
1/2 C 1% cottage cheese
12 g fresh mozzarella, finely sliced and torn into pieces
2 tbsp Parmesan
Salt and pepper to taste.

Preheat oven according to crust instructions. Spread some canola oil on cooking sheet or pizza pan. Place crust of it. Spread sauce on the crust. Add dollops of pesto sauce and cottage cheese. Add vegetables and pineapple, then salt and pepper and olives. Finish with a light sprinkle of mozzarella and Parmesan. Bake pizza according to crust instructions.

Tip: Chop vegetables relatively small and evenly for best results — 1/2 cm works well