Recipes

Barley & Butternut Squash Risotto

A bowl of barley butternut squash risotto

A bowl of barley and butternut squash risotto

Barley & Butternut Squash Risotto

This delicious recipe pairs two of my favourite fall ingredients - barley and butternut squash. The secret to getting a creamy texture is to gradually stir in warm broth.
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Course Side Dish

Ingredients
  

  • 5 cups sodium reduced chicken or vegetable broth
  • 2 tbsp canola oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 cups peeled and diced butternut squash (about 1 medium sized squash)
  • 1 cup barley
  • salt and pepper, to taste
  • 1/2 cup grated or shaved Parmesan cheese
  • fresh parsley for garnish

Instructions
 

  • Heat chicken or vegetable broth in a pot. Keep the broth warm on a low simmer as you continue to make the risotto.
  • In a stock pot, heat canola oil on medium heat. Add onion and sauté for about 1 minute. Stir in garlic and continue cooking until onions are soft.
  • Add butternut squash. Cook for about 2-3 minutes.
  • Stir in barley and cook for about 30 seconds, stirring frequently so that the barley does not stick to the pot. This helps to toast the barley and bring out the flavour.
  • Add 1 cup of warm broth. Keep the risotto uncovered. Bring to a gentle boil while stirring occasionally. The stirring allows the starches to release and yield a creamy texture. Turn the heat down to a medium simmer.
  • Add 2 cups of warm broth. Continue to stir occasionally to prevent barley from sticking to the pot. (Turn down the heat if needed.) Cook until the broth is absorbed, about 15 minutes.
  • Add 1 cup of warm broth. Stir frequently until the liquid is absorbed.
  • Add the remaining broth and stir until the liquid is absorbed.
  • Season with salt and pepper to taste.
  • Remove the risotto from heat. Stir in the Parmesan cheese. Garnish with fresh parsley.
  • Makes 4-6 servings
Keyword barley butternut squash risotto, barley salad, butternut squash, risotto

Lentil Bolognese

 

Lentil Bolognese

This delicious plant-based, vegan pasta has a hearty, "meaty" texture! Serve with long, wide pasta such as pappardelle, tagliatelle or fettuccine.
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Course Dinner
Cuisine Vegan, Vegetarian
Servings 6

Ingredients
  

  • 1 cup red lentils
  • 2 Tbsp olive oil
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 3 cups low sodium vegetable broth
  • 1 tube (150g) tomato paste (The tubed tomato paste offers more flavour than canned tomato paste.)
  • 1/4 cup walnuts, ground or finely chopped) (I ground the walnuts in a Magic Bullet.)
  • 3 medium tomatoes, diced (or 6-8 small tomatoes or a small can of crushed / diced tomatoes) (I used diced fresh tomatoes for a chunkier texture.)
  • 1/2 tsp salt (or to taste)
  • 1/2 tsp pepper (or to taste)
  • 1 package long, wide pasta (I used pappardelle. Tagliatelle or fettuccine would also be delicious!)
  • 1 Tbsp balsamic vinegar
  • Parley for garnish

Instructions
 

  • Rinse the red lentils and then soak them in cold water for 30 minutes.
  • Heat the oil in in large pan over medium-high heat. Sauté the onions for a few minutes until softened.
  • Add the garlic, oregano, thyme.
  • Stir in the broth and tomato paste.
  • Add the lentils and walnuts. Stir well and heat to a boil. Turn the heat to low for about 20 minutes and continue stirring occasionally to prevent burning.
  • Add the tomatoes, salt and pepper. Continue to stir and simmer for another 15-20 minutes or until the lentils are tender.
  • Cook pasta according to package instructions. Once cooked, drain the pasta but do not rinse it.
  • Stir the balsamic vinegar into the bolognese sauce. Taste the sauce and add more salt / pepper to your preference.
  • Serve the bolognese sauce over hot pasta. Garnish with chopped parsley.
Keyword Lentil bolognese

Air Fryer Chicken Fajitas

 

Chicken fajitas with red, green and yellow bell peppers

Air Fryer Chicken Fajitas

These are fast and flavourful fajitas! Everyone in the family can assemble their own fajitas by adding their favourite toppings. If you don't have an air fryer, follow the baking instructions.
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Course Dinner

Ingredients
  

  • 2 large bell peppers (any colour)
  • 1 lb chicken (about 2 medium chicken breasts or 4-5 boneless skinless chicken thighs)
  • 1 small red onion
  • 4-6 small tortillas (10 inch / 25 cm)
  • optional toppings: guacamole, sour cream, shredded cheese, salsa

Fajita seasoning

  • 1 1/2 tsp chili powder
  • 1/2 tsp cumin
  • 1 tsp paprika
  • 3/4 tsp salt
  • 1/2 tsp pepper

Instructions
 

  • Preheat airfryer to 390F for 5 minutes while you prepare the chicken and vegetables.
  • Slice the bell peppers and onion. Pat the chicken dry and slice into strips.
  • Mix the chicken strips with oil in a large bowl. Add the fajita seasoning and mix to coat. Mix in the veggies.
  • Place the chicken and veggie mixture in the air fryer. Air fry for about 15 minutes or until the internal temperature of the chicken is 165F.
  • Serve with your favourite toppings.
  • Baking option: Prepare the chicken and veggies as above. Spread onto a foil-lined baking sheet. Bake at 425F for about 25 minutes or until the internal temperature of the chicken is 165F.
  • Makes 4-6 servings
Keyword air fryer recipes, chicken fajitas, Fajitas

 

Green Smoothie

Green Smoothie

A refreshing smoothie made with fresh spinach and frozen fruit!
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Course Breakfast, Snack
Servings 1

Ingredients
  

  • 1/2 cup milk or fortified plant-based beverage
  • 1/4 cup plain or vanilla flavoured Greek yogurt or plant-based yogurt
  • 1 1/2 cups fresh baby spinach
  • 3/4 cup frozen pineapple
  • 1/2 frozen banana
  • 1-2 tsp honey (optional)

Instructions
 

  • Put all of the ingredients except the honey in a blender.
  • Blend until smooth.
  • Add honey and blend to adjust the sweetness of your smoothie (optional).
  • Enjoy immediately!

Beef Barley Soup

 

A bowl of beef barley soup, served with a green spoon.

Beef and Barley Soup

This hearty soup is a meal in a bowl! It's the perfect way to warm up on a chilly day.
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Course Soup
Servings 8

Ingredients
  

  • 1½ -2 lbs beef, cut into small 1-inch cubes (I usually use beef shank or sirloin)
  • 2 tbsp canola oil
  • 1 large onion, diced
  • 3 large carrots, diced
  • 2-3 ribs celery, diced
  • ⅔ to ¾ cup pearl barley (Use less if you prefer a "soupier" soup; use more if you prefer a thicker, stew-like soup)
  • 8 cups reduced sodium broth (I use 4 cups beef broth plus 4 cups chicken broth)
  • ¼ tsp dried thyme
  • 1 bay leaf
  • salt and pepper, to taste

Instructions
 

  • Season beef with salt and pepper.
  • In a large stock pot or Dutch oven, heat oil over medium-high heat. Add onions and sauté for a few minutes until soft.
  • Add carrots and celery. Cook for about 5 minutes or until the vegetables have softened.
  • Add beef and cook, stirring occasionally until beef is slightly brown on all sides.
  • Stir in barley and thyme. Pour in the broth.
  • Cover and bring soup to boil. Keep covered and reduce to simmer for about 40-45 minutes until barley is tender.

Notes

Keyword Barley, Beef, Beef and Barley Soup, Soup

Beet Salad with Goat Cheese and Arugula

 

Beet Salad with Goat Cheese and Arugula

Beet Salad with Goat Cheese and Arugula

This colourful salad combines so many different flavours and textures - sweet beets, creamy goat cheese, crunchy walnuts and peppery arugula! Enjoy!
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Course Salad, Side Dish
Servings 8

Ingredients
  

Salad

  • 6-8 cups arugula
  • 6-8 cooked beets, diced See note below to roast or boil beets. Or buy prepackaged cooked beets.
  • 1/2 to 1 cup goat cheese, crumbled
  • 3/4 cup toasted walnuts

Dressing

  • 1/2 cup olive oil
  • 1/4 cup balsamic vinegar
  • 1 Tbsp maple syrup
  • 1 tsp Dijon mustard
  • salt and pepper to taste

Instructions
 

  • Place arugula in a large bowl or serving platter.
  • Top arugula with beets, goat cheese and walnuts.
  • Place dressing ingredients in a jar, add lid and shake well. Or, whisk together dressing ingredients in a cup.
  • Toss salad gently with dressing just before serving.

Notes

To roast beets: For best flavour, roast beets. Trim the beet roots and stems, leaving about 2 inches of stem on each beet. Scrub beets clean under cold water and pat dry. Wrap each beet completely in aluminum foil. Place beets on an aluminum foil lined baking sheet and roast in oven at 400 F for 45 minutes to 1 hour, or until the beets are fork tender. Remove foil and allow beets to cool, about 10-15 minutes. When beets are still warm but cool enough to touch, peel off the skins. If beets are completely cooled, it will be more difficult to remove the skins. (Note that the beets will stain your fingers. You may choose to wear plastic gloves or use paper towels. )
To boil beets:  Trim the beet roots and stems, leaving about 2 inches of stem on each beet. Scrub beets clean under cold water. Place beets in a large pot and cover with water. Bring to a boil, then reduce to simmer. Cover and cook for about 30 minutes (for small beets) or 45 minutes to 1 hour (for large beets) or until the beets are fork tender. Drain beets and rinse under cold water. Remove the skins while the beets are still warm. If beets are completely cooled, it will be more difficult to remove the skins. (Note that the beets will stain your fingers. You may choose to wear plastic gloves or use paper towels.)
 
Keyword Beet Salad, Beet Salad with Goat Cheese and Arugula, Goat Cheese

Goat Cheese Tarts with Sautéed Mushrooms

 

Goat Cheese Tarts with Sautéed Mushrooms

The sautéed mushrooms pair wonderfully with creamy goat cheese for a wonderful appetizer!
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Course Appetizer

Ingredients
  

Crust

  • 1/4 cup melted butter
  • 1/2 cup breadcrumbs
  • 1 Tbsp granulated sugar

Filling

  • 1 egg
  • 1 cup fresh goat cheese
  • 1/2 cup sour cream (light or regular)
  • 2 Tbsp maple syrup
  • 1/4 cup 10% cream

Mushrooms

  • 1 1/2 Tbsp olive or canola oil
  • 2 cups sliced, fresh mushrooms (white, cremini or blend of mushrooms)
  • 1 1/2 Tbsp fresh, chopped rosemary
  • salt and pepper, to taste

Instructions
 

  • Preheat oven to 350F.
  • In a bowl, combine melted butter, breadcrumbs and sugar. Press mixture evenly into three mini (4-inch) cheesecake tins.
  • Add eggs, goat cheese, sour cream, maple syrup and cream into a food processor. Mix until smooth. Pour over the crusts into each cheesecake tin. Place cheesecake tins onto a cookie sheet and bake for about 30 minutes or until the cheese is set.
  • In a frying pan, heat oil and sauté the mushrooms for about 4 minutes. Season with chopped rosemary and salt and pepper to taste.
  • Spread mushrooms over each tart and serve with crackers.
  • I prefer serving the tart cold. Prepare the cheese tart and mushrooms in advance and keep them both refrigerated. At serving time, heat up the mushrooms and spread over each tart. Serve with crackers such as Rosemary Triscuits (shown in photo).

Notes

Recipe is adapted from: Maple from Canada.
Keyword Goat Cheese, Mushrooms

Beet Hummus

 

Beet Hummus

Beet Hummus

A vibrant and tasty hummus that pairs perfectly with pita and fresh veggies!
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Course Appetizer
Servings 6

Ingredients
  

  • 1 small-medium sized beet, cooked Beet may be roasted, boiled or pre-cooked– see instructions below*
  • 1 can 15-ounce can chickpeas
  • 2 Tbsp tahini
  • 2 Tbsp lemon juice
  • 2-3 Tbsp olive oil
  • 2 cloves garlic, minced
  • salt and pepper to taste

Instructions
 

  • Dice the cooked beet. (Note: Beets will temporarily stainyour hands and cutting board. Wear food-safe gloves if you wish.)
  • Rinse and drain chickpeas. (You may keep the chickpea water, called aqua faba, and use it as an egg white substitute in baking!) Discard anyloose skins.
  • Add all ingredients to a food processor and blend untilsmooth. If hummus is too thick, blend in a little more olive oil.  
  • Serve with pita bread and your favourite raw veggies.

Notes

*You may boil or roast beets, or use packaged, pre-cooked beets found in the produce section at the grocery. Roasting beets accentuates their natural sweet flavour. I suggest making a batch of roasted beets and use the extras in salads like my Quinoa Salad with Beets, Oranges and Arugula.
To roast beets: Preheat oven to 400F. Cut off beet leaves and use for a soup or stir fry. Cut stems leaving about ½ inch of stem attached to the beet (this helps to prevent the beet from “bleeding” during cooking). Wash beets and wrap each one in aluminum foil. Place on an oven safe baking sheet and roast for about 1 hour or until fork tender. Allow beets to completely cool and easily rub off the skins with your fingers. (Beets will stain your hands and cutting board temporarily. You can wear food-safe gloves when touching / peeling the cooked beets.)
To boil beets: Cut off beet leaves and use for a soup or stir fry. Cut stems leaving about ½ inch of stem attached to the beet (this helps to prevent the beet from “bleeding” during cooking). Place beets in a pot of cold water, ensuring that beets are fully covered. Boil beets until fork tender (about 20 minutes for small beets, up to 40 minutes for larger beets).  
Keyword appetizer, Beet hummus, Dip, Hummus

Cashew Chicken

 

cashew chicken served with rice

Cashew Chicken

This easy weeknight meal gets 5/5 stars from my family! Enjoy!
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Course Dinner
Servings 4

Ingredients
  

  • 1 lb boneless, skinless chicken thighs (or breast)
  • 2 tsp cornstarch
  • 1 Tbsp soy sauce
  • 1 tsp lime juice
  • 2 Tbsp canola oil, divided
  • 1 clove garlic, minced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 cup roasted, unsalted cashew nuts
  • 2 Tbsp chili paste
  • black pepper to taste
  • 1/2 orange, cut into small wedges

Instructions
 

  • Dice chicken into 1 inch pieces and place in a bowl. Mix in cornstarch, soy sauce and lime juice.
  • Heat 1 Tbsp canola oil in wok or large frying pan.
  • Add garlic and stir-fry for about 30 seconds. Add chicken and stir-fry until cooked throughout. Transfer cooked chicken to a clean plate.
  • Heat remaining 1 Tbsp oil in wok or large frying pan. Stir-fry carrots and celery until soft.
  • Add cashew nuts and stir-fry for about 1 minute.
  • Add reserved chicken and mix well. Stir in chili paste and mix well. Add black pepper to taste.
  • Serve with steamed rice and garnish with orange wedges.
Keyword Cashew Chicken, Chicken

Strawberry Ricotta Toast

 

Strawberry ricotta toast

Strawberry Ricotta Toast

A fast, easy and colourful breakfast. Pair with a smoothie or latte for extra protein.
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Course Breakfast

Ingredients
  

  • 1 loaf whole grain bread
  • 1 cup ricotta cheese
  • 1 Tbsp honey, plus extra for drizzle
  • 1 cup sliced strawberries
  • fresh mint for garnish

Instructions
 

  • Slice bread and toast it.
  • In a small bowl, combine honey with ricotta cheese.
  • Spread the ricotta mixture on toast and top with sliced strawberries.
  • Drizzle with honey and garnish with mint leaves.

Notes

Strawberry ricotta toast
Keyword breakfast, ricotta toast, strawberry, Strawberry Ricotta Toast