Baked Squash With Wild Rice

Adapted From: Sarah Brown’s World Vegetarian Cookbook

Serve this rich, elegant winter dish at a dinner party and they’ll never notice that it’s healthy & vegetarian. Instead of cooking the small amount of wild rice, I cook a large amount and use the leftovers for meals later in the week.

Serves: 4

2oz (50g)                   wild rice

4 small or 1 large    squash

2 TBSP                      vegetable oil

12oz (350g)              leeks, cleaned and finely chopped

1oz (25g)                   walnuts or hazelnuts, chopped

pinch                          nutmeg

300mL                       double cream

salt & pepper

1.    Cook the wild rice in plenty of boiling water for 35 – 40 minutes or until the grains have cracked and curled. Drain and leave to cool.

2.    Slice the lid off of each small squash and remove the seeds and cut away a little of the flesh, leaving a thick shell. If using a large squash, cut in half lengthways. Scoop out the seeds. Cut away a little of the flesh.

3.    Reserve the squash flesh. Cut a little slice off the base of each squash so that the shells do not wobble.

4.    Season the inside of each shell.

5.    Heat the oil in a large pan and gently fry the leeks for a few minutes, then stir in the squash flesh, chopped walnuts/hazelnuts, nutmeg and cooked wild rice. Season well.

6.    Divide the vegetables into the squash shells and pour over the cream. Cover with lids and/or foil.

7.    Bake at 350 degrees F for 45 – 60 minutes (until the squash is cooked).

8.    Serve hot & ENJOY!

Kristen Yarker, MSc, RD helps moms and dads support your picky kids to get good nutrition today…and instill a life-long love of healthy eating. After 7 years of moms asking for help with their eating too, Kristen created 40 Days to a Healthier, Happier You women’s weight loss program. Find out more at www.KristenYarker.com

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Quinoa Salad

Ingredients

1 Cup Quinoa
2 Cups Water

Salad:
1 Apple
1 Green Bell Pepper
1 Tomato
2 Stalks of Celery
1/2 Red Onion
1/2 Cucumber
6 Sprigs Cilantro
1/4 Cup Walnuts


Dressing:
8 Tbspn Olive Oil
6 Tbspn Balsamic Vinegar
3 Tbspn Lemon Juice
2 Sprigs Cilantro
1/2 Tspn Salt
1/2 Tspn Pepper


Directions 

1. In small pot, bring to boil 1 Cup Quinoa and 2 Cups of water.  
Turn down to simmer for 15 minutes, until water all absorbed in the quinoa.
Once Quinoa is done, put in the fridge/freezer to cool off (Do not freeze) so it is cold when added to salad.

Chop up Apple, Green Pepper, Tomato, Celery, Red Onion, Cilantro into small chopped pieces.  Put aside.

In a small blender, blend together Olive Oil, Balsamic Vinegar, Lemon Juice, Cilantro, Salt and Pepper.
Everyone is different, so try the dressing and add what you think will make it better for you! Be creative! 

In a large bowl, add the cooled down Quinoa to the chopped fruit and Vegetables.  Add your dressing and mix thoroughly.  

Sprinkle some crushed walnuts on top and voila!  A healthy salad that is absolutely delicious!

Quick Rocket Salad

Adapted from
Allrecipes.com



Ingredients

2 tbsp olive oil
1 tbsp balsamic vinegar
1 cup chopped cucumber
1 cup chopped tomato
1 cup alfalfa sprouts
4 cups arugula leaves
Salt and Pepper to taste
Directions

In a large bowl, whisk together the olive oil and balsamic vinegar.

Add the cucumber and tomatoes. Toss to coat thoroughly.

Gently mix in the alfalfa and arugula, until evenly distributed.

Season with salt and pepper to taste.


For a protein heavier salad:

You can add cubed avocado and pecans/walnuts or slices of chicken breast.


You can also switch up the Arugula for Baby Spinach 

Pear and Sour Cream Coffee Cake

Adapted from Bon Appetit

INGREDIENTS

Topping:
1 1/2 cups walnuts
1/3 cup packed brown sugar
2 tablespoons all purpose flour
1 teaspoon ground cinnamon
2 tablespoons chilled unsalted butter, cut into 1/2-inch cubes

Cake:

2 3/4 cups all purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon baking soda
1 cup unsalted butter, room temperature
1 cup sugar
3/4 cup packed brown sugar
3 large eggs
1 teaspoon grated lemon peel
1 teaspoon vanilla extract
1/2 cup sour cream
1/2 cup whole milk
1 1/2 cups 1/2-inch cubes peeled pears
 

DIRECTIONS

For the topping:
Blend walnuts, brown sugar, flour and cinnamon in food processor until nuts are coarsely chopped. Add butter; using on/off turns, blend until coarse crumbs form.

For the cake:
Preheat oven to 350°F. Butter and flour a 13x9 inch metal baking pan. In a medium bowl, combine flour, baking powder, salt, and baking soda.

In a separate large bowl, beat butter until fluffy. Gradually add both sugars and beat until well blended. Beat in eggs, 1 at a time, then lemon peel and vanilla. In a separate small bowl, blend sour cream and milk.

Add to the butter and sugar bowl, the sour cream mixture, alternating with dry ingredients in 3 additions each. Spread half of cake batter in prepared pan. Sprinkle half of topping over; cover with pears. Spread remaining batter over; sprinkle with remaining topping.

Bake until top is brown and tester inserted into center comes out clean, about 50 minutes. Cool cake completely in pan on rack.

Can be made 1 day ahead. Cover and store at room temperature.

Arugula, Potato and Green Bean Salad

Adapted from Smitten Kitchen 

Serves 4-8, depending on how much everyone wants to eat

INGREDIENTS
 
1/3 cup ounce walnuts or almonds
1 1/2 pounds fingerling or other new potatoes, cut crosswise into 1/2-inch-thick rounds
6 ounces green beans, trimmed and cut into 2-inch segments
2 tablespoons white wine or other mild vinegar
2 tablespoons plain yogurt
1 teaspoon Dijon mustard
1 teaspoon coarse salt
Freshly ground pepper
2 tablespoons olive oil
3 ounces baby arugula

DIRECTIONS

Preheat oven to 375°. Toast nuts toast in oven until fragrant and slightly browned, about 8 minutes. Cool, chop and set aside.
 
Boil potatoes until tender, about 10 minutes. Drain, and set aside to cool.
 
Boil another pot of water; add green beans, and cook until tender and bright green, about 3 to 4 minutes. Transfer beans to bowl of ice water. Drain and set aside. 

Whisk together vinegar, yogurt, mustard and 1/2 teaspoon salt in a small bowl; season with pepper. Add oil in a slow, steady stream, whisking until emulsified.
 
Arrange arugula, potatoes, and green beans on a platter or bowl. Season with remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Drizzle with dressing and sprinkle with toasted nuts; toss to coat. Enjoy!

Sauteed Escarole with Parmesan and Toasted Walnuts

INGREDIENTS

1 large head of escarole
3 Tbsp walnuts, coarsely chopped
1 Tbsp olive oil
2 cloves garlic, peeled and diced
Red pepper flakes, pinch
1 Tbsp Parmesan cheese
Sea salt, to taste
Pepper, to taste

DIRECTIONS

Cut the escarole head in half. Cut off the core end and discard. Slice escarole into ribbons, just over one inch thick. Wash escarole and dry well. Set aside.

Heat a small frying pan. Add in walnuts and toast in the dry pan until nuts slightly turn brown, approximately 2 to 3 minutes. Shake pan while toasting. Set aside.

Heat a heavy non-stick pan over medium-high heat. Add olive oil, garlic, and red pepper flakes. Saute until garlic becomes translucent. Add in the escarole one handful at a time. Saute escarole until it is slightly wilted, but not completely soft, about 3 to 4 minutes.

Remove escarole and place on serving dish. Season to taste with sea salt and pepper, sprinkle with Parmesan cheese, and sprinkle toasted walnuts on top. This dish is best when served immediately.

Couscous with Spinach, Feta, and Beets

INGREDIENTS

1 large orange, juice and zest only
2/3 cups couscous (or can substitute quinoa)
1/4 cup walnut pieces
6 dried apricots, chopped roughly
4 beets, cooked, peeled, and quartered
1/4 cup cubed feta cheese
2 Tbsp extra virgin olive oil
Juice of 1/2 lemon (or 1 Tbsp of lemon juice)
Sea salt and pepper to taste
2 handfuls of spinach, chopped to desired size

DIRECTIONS

Add orange juice and zest to water and use it to cook couscous or quinoa per package directions. When finished, fluff with fork and allow to cool.

When cool add the walnuts, apricots, beets, and feta.

In a separate bowl, combine olive oil, lemon juice, salt, and pepper. Add dressing to the salad and stir well. When ready to eat, toss in the spinach.

Makes 2 servings.

Flour-Free Banana Bake

Contributed by Bonny D.  

INGREDIENTS

2 cups oats
1/2 tsp of cinnamon (or to taste)
Pinch of sea salt
3 bananas (mashed overripe bananas)
1/4 cup coconut oil, melted
1 cup chopped dates
1/2 cup of mix-ins (such as chocolate chips, chopped nuts, raisins, etc.)

DIRECTIONS

Preheat oven to 350 degree Fahrenheit.

Mix all ingredients together and put in a small oven safe dish. Mix should be 3/4 inches deep.

Let sit for 10 minutes, then bake for 35 to 40 minutes. Cool, then cut into squares to serve.

Sunny Date and Nut Bread

INGREDIENTS

1 cup chopped pitted dates
1 tsp baking soda
1 small orange
1 1/2 cup flour
1 cup chopped hazelnuts, walnuts, pecans, or other nuts
3/4 cup sugar
2 eggs
2 Tbsp butter, cut into 4 pieces
3/4 tsp sea salt

DIRECTIONS

Preheat over to 350 degrees Fahrenheit. Grease and flour a 9 x 5-inch loaf pan.

In a small mixing bowl, combine dates and baking soda. Add 3/4 cup of boiling water and set aside.

Without peeling, cut the orange in 6 pieces and remove the seeds. In a food processor, chop the orange pieces for about 15 seconds. Add the flour, nuts, sugar, eggs, butter, salt, and about half of the date mixture. Process to mix, about 5 seconds. Add the remaining date mixture and process until well mixed, about 15 to 20 seconds.

Pour the batter into the loaf pan. Bake for 55 to 65 minutes, until the loaf springs back when touched lightly in the centre.

Allow to cool for about 10 minutes, then loosen the sides with a spatula and remove from pan.

Raisin Cookie Refrigerator Oatmeal

A satisfying breakfast for fast-moving mornings. This is a very flexible recipe: start with oats, chia seeds, yogurt, and a liquid, then sweeten and flavour however you want. Also delicious with fresh fruit instead of dried.

INGREDIENTS

1/4 cup rolled oats
1 Tbsp chia seeds
1/4 cup Greek yogurt
1/3 cup milk
1 tsp raw agave
1/8 tsp vanilla
2 - 4 Tbsp raisins
1/2 tsp cinnamon
2 - 4 Tbsp toasted and coarsely chopped walnuts (optional)

DIRECTIONS

The night before, combine all the ingredients except the walnuts in a container with a tight fitting lid. Stir well and leave in the refrigerator overnight. In the morning, stir in the walnuts, if using, and enjoy!

Variations:

1. Combine rolled oats, chia seeds, yogurt, milk, and agave with a tablespoon of cocoa powder. In the morning, add half a banana or a handful of strawberries, chopped.

2. Combine rolled oats, chia seeds, yogurt, and milk with a teaspoon of amaretto agave (or another sweetener and 1/8 teaspoon of almond extract). In the morning, add a handful of fresh blueberries and a couple of tablespoons of chopped roasted almonds.

3. Combine rolled oats, chia seeds, and yogurt. Use 1/3 cup chai concentrate in place of milk and add 2 to 4 tablespoons of raisins (optional). Stir well. In the morning, sweeten to taste with agave or honey.

Oatmeal Pancakes with Dried Fruit and Nuts

INGREDIENTS

1/2 cup hazelnuts, walnuts, or almonds, roughly chopped
2 eggs
1 cup milk
2 cups quick cooking rolled oats
1/2 cup dried cranberries, raisins, or dried currants
2 tsp demerara sugar or brown sugar
1 tsp vanilla
1/2 cup vanilla yogurt

DIRECTIONS

Place the nuts in a single layer in a frying pan over medium-high heat. Stir or shake the nuts continually for 5 to 7 minutes or until they start to turn golden. Remove them from the pan.

In a bowl, mix the eggs and milk. Add the oatmeal, dried fruit, brown sugar, and vanilla to the bowl.

Heat and butter the frying pan. Ladle batter into the pan and cook pancakes until just brown on each side (about 2 minutes).

Top pancakes with yogurt and toasted nuts.

Gluten-free Chocolate Pecan Drop Cookies

INGREDIENTS

Slightly heaping 3/4 cup Earth Balance whipped buttery spread (softened)
1 1/2 cups sugar
2 eggs
2 Tbsp vanilla extract
2 1/4 cups gluten-free baking flour
1/2 tsp xanthan gum
2/3 cup cocoa powder
3/4 tsp baking soda
1/2 tsp sea salt
2 cups crushed pecans (or walnuts)

DIRECTIONS

Preheat oven to 350 degrees Fahrenheit.

In a large bowl, cream together Earth Balance spread, sugar, eggs, and vanilla until fluffy. Add in gluten-free flour, xanthan gum, cocoa powder, baking soda, and salt, and mix until well combined. Stir in the nuts.

Form dough into 1-inch balls and place on an ungreased baking sheet. Bake for 9 minutes and then let cool on a wire rack.

Date-Stuffed Apples

INGREDIENTS

4 large apples
1/3 cup pitted dates, chopped
2 Tbsp granola
2 Tbsp walnuts, chopped
2 Tbsp demerara sugar
4 tsp butter, melted
2 tsp lemon juice
1 tsp orange peel, grated
1/8 tsp cinnamon
4 Tbsp orange juice
1/4 cup water
Maple syrup, optional

DIRECTIONS

Preheat oven to 350 degrees Fahrenheit.

Core the apples and set in a baking dish.

Combine remaining ingredients except for orange juice, water, and maple syrup. Divide the mixture evenly amongst the four apples, filling the cavities.

Combine the orange juice with the water and pour around the apples. Cover with foil and bake for 30 minutes. Remove foil and continue baking about 15 minutes longer, or until apples are tender when pierced with a fork. Serve warm or cold, drizzled with maple syrup if desired.

Warm Stuffed Dates

INGREDIENTS

12 dates, sliced lengthwise
3 oz chevre
1/8 cup finely chopped pecans or walnuts

DIRECTIONS

Preheat your oven's broiler and move an oven rack to the top position. Line a baking sheet with parchment paper.

Stuff each date with chevre, sprinkle with nuts, and place on the parchment paper. Broil for 3 to 4 minutes and serve warm.

Bird's Nest Cookies

INGREDIENTS

1/2 cup butter, at room temperature
1/4 cup sugar
1 egg, separated
1/2 tsp vanilla
1 cup flour
Pinch sea salt
1/2 cup of your favourite nut (suggestions: almonds, walnuts, hazelnuts, etc.)
1/2 cup of your favourite jam

DIRECTIONS

Cream together butter and sugar at high speed. Add the egg yolk and vanilla and mix in. Add the flour and salt and mix until just combined; don't over mix. Refrigerate the dough for 30 minutes.

Preheat oven to 350 Fahrenheit. If your nuts are raw, toast them to bring out the flavour: Spread the nuts on a baking sheet and bake for about 8 to 10 minutes (about 15 minutes for hazelnuts), until light golden-brown and fragrant. Let cool completely, then process in a food processor until finely chopped, or chop them by hand.

Whisk egg white until bubbly and frothy. Roll the chilled dough into about 1 inch balls. Dip each ball into the egg white then roll it in the chopped nuts. Place on a cookie sheet and press down gently with your thumb to flatten the cookie slightly and make a shallow well. Fill the indentation with about 1/2 teaspoon of jam.

Bake for about 12 to 15 minutes, until slightly brown.

The jam will tend to soften the cookie after a couple of days. To keep them longer or make them easier to freeze, bake them without the jam (reduce the baking time by a few minutes), then just fill the cookies with jam the same day as serving.

Broccoli and Cornmeal Upside Down Cake

INGREDIENTS

One head of broccoli
3/4 cup cottage cheese
1/2 cup plain yogurt
2 eggs
1 Tbsp extra virgin olive oil
Sea salt & black pepper, to taste
1/2 cup yellow cornmeal
1/2 cup whole wheat flour
1 1/2 tsp baking powder
A handful of raisins
A handful of walnuts, toasted and chopped

DIRECTIONS

Wash the broccoli and cut it into florets. Steam until bright green - cooked but not limp. Run cold water on it to stop the cooking and set aside in a colander to drain thoroughly.

Preheat the oven to 350 degrees Fahrenheit. Use a little olive oil to grease an 8-inch cake pan.

Whisk together the cottage cheese, yogurt, eggs, and oil, and salt and pepper to taste. In a medium mixing-bowl, combine the cornmeal, flour, and baking powder. Fold the liquid mixture into the dry mixture until just combined (the batter will be thick). Do not overmix; it's fine if it's a little lumpy.

Arrange the cooked broccoli at the bottom of the cake pan. Sprinkle with the walnuts and raisins. Pour the batter evenly over the broccoli and smooth it out a bit with a spatula.

Bake for 30 to 40 minutes, until the top is golden and crispy. Let rest on the counter for 5 minutes before cutting.

To serve, run a knife around the pan to loosen the cornmeal crust, cover the pan with a serving plate, and flip quickly (protect your hands with oven mitts, of course) so the cake lands, broccoli-side up, on the plate.

Cut in wedges, preferably with a sharp knife so as not to smoosh the broccoli. Serve warm, at room-temperature, or cold. Reheat leftovers for ten minutes in the oven if you wish to revive the crispiness of the crust.