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Shepherd's Pie

Shepherd’s pie has two names: traditionally called cottage pie, it was made with beef while shepherd’s pie was made with lamb. These English/Irish dishes were made with leftover roasted meat chopped finely and whatever mashed potatoes and cooked vegetables were left over from the Sunday night dinner. To put a healthier spin on this dish, I substituted extra-lean ground turkey for the lamb or beef and sweet potatoes for regular white potatoes. Whichever way you make it, this dinner is economical and easy to make, especially if you are using leftover cooked vegetables. Serve with a tossed green salad.

Did you know?

To thaw frozen vegetables, place them in a colander and run hot water over them until they thaw. Drain well and then add them to the recipe.

Tip

Sweet potatoes contain beta carotene, which our bodies convert into vitamin A. This vitamin is needed for cell growth and development; for healthy skin, bones, teeth, nails, and vision; and for maintaining healthy immunity.

Cocoa-crusted Chicken Breasts with Curried Peanuts

This recipe will give your spice rack a serious workout. The rub works equally well with tofu.

Fast Mexican Lasagna

This easy-to-make main meal is all about assembly. You don’t have to cook anything beforehand; just open one package, one can, and two jars; grate some cheese; and voila, dinner is ready. Serve with a tossed green salad.

Did you know?

Refried beans are traditionally made with a lot of fat, usually lard. To avoid extra saturated fat look for cans that say low-fat and vegetarian on the label.

Tip

Salsa is flavourful and adds zip to this dish, but most bottled brands are high in sodium. Look for fresh salsa in the deli, which tends to be lower in sodium, or make your own without adding any salt.

Apple Blueberry Crisp

You can make this delightful dessert gluten-free by using gluten-free flour and oats. Try serving with vanilla ice cream or frozen yogurt.

Beef Burgers with Gorgonzola Cheese and Sun-Dried Tomatoes

Gluten-Free Pumpkin Roll with Orange Cream Cheese Filling

This gluten-free pumpkin roll is so delicious, no one will suspect that it does not contain wheat flour.

Sorrel Soup

Sorrel is a hardy spring herb. It has a unique sour taste that is refreshing in a soup.

Henley Veggie Sandwich

A fresh-forward feast on its own, but feel free to work in marinated mushrooms, mixed greens, or the cheese of your choice.

Apple Red Cabbage Slaw

Ginger gives this slaw its kick, so for maximum flavour find a young ginger with a pale skin.

Smoked Salmon and Dill Quiche

Stick with free-range eggs for flavour and nutrition and work in diced red onion or capers for an added boost.

Blueberry Lavender Scones

The health benefits of blueberries are well known; coupled with the aromatic lavender, these scones are heavenly.

Easy Chocolate Almond Tart

Remember to source organic, estate-grown chocolate whenever possible to get the biggest flavour and health benefits out of this sinfully simple dessert.

Blue Cheese and Apple Coleslaw

This recipe is a play of soft and crunchy textures and tangy and sweet flavours that work perfectly together. It’s a great appetizer or light meal on a warm evening.

Seared Scallops with Pink Grapefruit and Radicchio

Scallops are naturally sweet, and the radicchio provides the ideal contrast. Err on the side of caution with the lemon juice–remember you have the juices from the grapefruit segments, too.

Roast Chicken with Tomatoes, Roasted Peppers, Olives, and Capers

This dish from Southern France is packed with flavour but is very light. This sauce also goes perfectly with halibut, sablefish, or lobster.

Arugula and Almond Pesto Sauce

1/4 cup (60 mL) plain, whole almonds
2 cloves garlic
2 cups (500 mL) fresh arugula leaves, trim stems (use small, young leaves they are less pungent and bitter)
1/2 cup (125 mL) extra-virgin olive oil
1/4 tsp sea salt
1/3 cup (80 mL) grated Parmigiano Reggiano cheese (optional)

Little Lemon and Green Tea Muffins

Soy milk and soy yogourt are sweeter than their dairy counterparts, making them a perfect choice for muffins.

Mango Rooibos Fruit Punch

Chill the tea, juice, and soda water before combining them in this delicious fruit punch.

Salad of Belgian Endives with Roquefort Dressing

Italian White Bean Soup

Best-Part-of-the-Day Power Juice

The ginger in this juice helps put a little pep in your step! Ginger is high in antioxidants and has been shown to be more potent than vitamin E. It helps fight cancer and is also a remedy for nausea. The garlic is also a potent ingredient, but you may want to reduce the amount used. Even half a clove will help boost immunity.

1 Tbsp (15 mL) ginger root, fresh, unpeeled
1 or 2 cloves garlic
1 cup (250 mL) fresh parsley leaves
1 apple, cut
4 carrots

Start the juicer. Wrap garlic and ginger in parsley and use carrot to push them through the juicer. Alternate apples and carrots until done. Drink within 20 minutes. Serves 1.

French Onion Soup

Miso comes in different "colours" depending on the grain used. In this soup, use any kind of miso: blond, red, or dark. I like to use up whatever I have on hand.

1 Tbsp (15 mL) extra-virgin olive oil
4 yellow onions, thinly sliced
2 cups (500 mL) water
3 Tbsp (45 mL) miso paste
4 slices whole wheat French bread
4 tsp (20 mL) seeded mustard
1 cup (250 mL) low-fat Swiss or mozzarella cheese or soy equivalent, grated

In large pot, warm oil over low heat. Add onions and caramelize by cooking them slowly for 1 1/2 hours, stirring every 20 minutes.

When cooked, add the water and bring to boil. Remove approximately 1/2 cup (125 mL) of the broth and dissolve the miso paste in it. Remove soup pot from heat and stir miso mixture back into broth.

Preheat broiler. Pour equal amounts of broth into 4 ramekins or oven-proof bowls. Place bowls on baking tray. Spread French bread with mustard and place slices, mustard side down, on top of broth. Sprinkle with cheese. Broil 2 to 3 minutes until cheese softens and bubbles. Serve hot. Serves 4.

Minestrone Soup

This recipe makes a meal complete with grains from the pasta, protein from the beans, and plenty of vitamins, minerals, and fibre from the veggies. Try adding a little sesame tahini to the finished dish to add calcium and a little more protein. As a garnish use a quality Parmesan cheese for additional flavour or substitute nutritional yeast to add B vitamins and many more minerals.

4 cups (1 L) vegetable stock
2 14-oz (398-mL) cans crushed tomatoes
2 Tbsp (30 mL) tomato paste
1 large potato, skin on and cubed
1 onion, chopped
2 stalks celery, chopped
2 carrots, chopped
2 to 4 Tbsp (30 to 60 mL) Italian seasoning, fresh or dried
1 14-oz (398-mL) can kidney beans
1 large zucchini, sliced, or 2 cups (500 mL) green beans, chopped
1 cup (250 mL) uncooked whole wheat rotini or shell pasta
1 Tbsp (15 mL) sesame tahini (optional)
Salt and pepper to taste
1/2 cup (125 ml) Parmesan cheese, coarsely grated

In a large soup pot combine vegetable stock, tomatoes, tomato paste, potato, onion, celery, carrot, and Italian seasoning. Bring to boil and reduce heat. Simmer for 15 to 20 minutes.

Stir in kidney beans, zucchini or green beans, and pasta. Simmer another 10 to 15 minutes until vegetables are tender. Add tahini, if desired. Season to taste with salt and pepper.

Ladle into soup bowls and garnish with Parmesan cheese or nutritional yeast. Serve with warm crusty peasant bread. Serves 8.

Spiced Apple Cider

4 cups (1 L) fresh apple cider
4 pieces orange zest, 2-in (5-cm) long
2 cinnamon sticks
6 allspice berries
6 whole cloves
1 slice peeled fresh ginger

Heat apple cider in a large heavy pot over medium heat. Add remaining ingredients to the cider. Reduce heat to low and slowly simmer for 20 to 30 minutes, but do not allow cider to boil. Strain cider through a fine-mesh sieve and serve warm or cold. Garnish with a cinnamon stick. Serves 6.