SusanArruda.com

Super Shepherds Pie

By Rachel Hofing

INGREDIENTS:

6 potatoes, washed and cut into thick slices
1 small cauliflower, washed and cut into chunks
*2 Lbs. extra lean ground beef (preferable grass-fed beef from a local farm)
*(1 tbsp. butter and 1 tbsp. olive oil as necessary)
2 small onions, chopped
2 cloves of garlic, minced
1 1/2 cups frozen peas, thawed
1/2 tsp. chili powder
1 - 700 ml jar spaghetti sauce - Classico's Romano and Parmesan is what I use
1/2 cup sour cream
1/2 cup cream or milk (or Greek yogurt or more sour cream – Note by Susan of GetFitFaster.ca)
1 tsp. sea salt or Himalayan salt
Freshly ground black pepper to taste
1 1/2
 cups cheddar cheese, shredded
 

PREPARATION:

Put the potatoes and cauliflower in a large pot with water and bring to a boil. Cover and cook over medium heat for 20 minutes (or until tender).

While the potatoes and cauliflower are cooking you can start on the bottom layer. Scramble fry the ground beef until it is browned (8 minutes or so). *(see note below) Transfer the beef to a plate and cover to keep warm.

Put the onions in the same frying pan and cook in the butter and olive oil until they are golden and soft. Add the garlic and sauté for a minute longer. Add the beef back into the pan, along with the thawed peas, 1/2 tsp. chili powder and the jar of spaghetti sauce. Cook this for about 8 minutes.

Meanwhile, drain the potatoes and cauliflower and return them to their pot. Add the sour cream, cream or milk, salt and pepper and mash all together.

Spoon the meat mixture into a 9 x 13 baking dish. Sprinkle with the cheese and carefully top with the potato/cauliflower mixture. If desired, you can brush melted butter on top before baking this dish to get a nice golden top.

Bake in a 450 degree oven for 15 minutes. Let it cool for a few minutes and then serve and enjoy!

Recipe Notes:

*The butter and olive oil may not be necessary for sautéing the onions and garlic as there may be enough beef fat in the pan. Use them if there is not enough fat or if you like the extra flavour it provides.


*GetFitFaster.ca Notes: After cooking the beef, rinse it with warm water to remove excess fat if not using extra lean ground beef.

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Protein Bean Tofu Lean Veggie Burger

By Susan Arruda

YIELD: 6 burgers

INGREDIENTS:

1 cup pureed red kidney beans
2 tbsp. tomato sauce or paste
1/2 cup silken tofu
1 egg
1/2 tsp. Worcestershire sauce
1 garlic clove, minced
1 1/2 cups rolled oats
1 - 2 tbsp. green onion, finely chopped
1 tbsp. nutritional yeast flakes
1 celery stalk, finely chopped
1 tsp. basil
1 tsp. oregano
1/2 tsp. parsley
1/2 tsp. onion powder
Salt & pepper to taste


 

OPTIONAL:

1 tbsp. hot sauce or 1 tsp. chili flakes
1/2 cup of chopped nuts also adds great flavour and texture
 

PREPARATION:

Shape into patties.
Pre-heat a non-stick pan with a high oleic oil of choice and cook over medium heat until for a few minutes each side until slightly browned.
Burgers can also be grilled or barbecued.
Serve with condiments of choice.


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Portobello Burger!

By Susan Arruda

YIELD: 4 burgers

INGREDIENTS

4 large Portobello mushrooms caps, washed
¼ cup balsamic vinegar
2 tbsp. extra virgin olive oil
1 tsp. dried basil
1 tsp. dried oregano
2-3 cloves minced garlic
1 tbsp. finely chopped/minced sun-dried tomatoes
1 tbsp. finely chopped green onions
Sea salt and ground black pepper to taste

1 cup shredded mozzarella cheese, partly skimmed

OPTIONAL:

add 1 tsp. of chili pepper flakes or chopped fresh hot pepper for some heat

4 Whole wheat buns of choice
 

PREPARATION

Place the mushrooms in a large Ziploc bag.

Add all the listed ingredients into the bag.

Allow the mushrooms to sit and marinate with the dressing for 15 minutes.
(Don’t leave them longer than 30 minutes to avoid them going soggy.)

COOKING INSTRUCTIONS

For BARBECUE/GRILL instructions, preheat to high heat.

Brush the grill with oil and cook for approximately 2 minutes. Flip and cook for another 2 minutes.

Make sure the cap side of the mushroom is up and top with the green onions and sun-dried tomatoes from the marinade.
(any left over marinade can be poured over a salad as a dressing)

Add about ¼ cup mozzarella cheese to each Portobello mushroom.  Continue to grill for an additional 2 minutes or until cheese is melted.

For OVEN instructions, preheat oven to 350 oF.

Place the Portobellos on a perforated piece of foil (shiny side up; pierce with a fork throughout).

Cook for 10 mins. on one side. Flip and cook for 10 minutes on the other side.

Sprinkle with the sun-dried tomatoes and green onions (from the marinade) and ¼ cup of mozzarella cheese on each Portobello, crown side up, and cook for approx. another 5 minutes, until cheese is thoroughly melted and just beginning to brown.

Serve on a bun with toppings of choice or serve as an appetizer and omit the bread.

One cup of sliced Portobello mushrooms, approximately 121 g, makes up a single serving and has only 42 calories.  Portobello mushrooms are rich in the minerals: selenium, copper, phosphorus, potassium, iron, magnesium, manganese, calcium and zinc. They also contain the vitamins pantothenic acid, folate, choline, vitamin B6 and thiamin, also known as vitamin B1, and the nutrient betaine.  

The nutrition information below does not include the bread.

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Pump You Up Mighty Meatloaf

By Susan Arruda

Kick It Up with the Bangin' BBQ Sauce!

YIELD: 8 Servings


INGREDIENTS

1 ½ Lbs. extra lean ground beef
½ cup tomato sauce (I used our homemade recipe which is featured in our videos area)
1/3 cup tomato juice (I used the juice from a can of stewed tomatoes)
2 eggs
½ cup whole wheat bread crumbs
(
Scrutinize labels as most store bought bread crumbs are loaded with trans fats. Make your own by drying your own whole wheat bread or bagels in a low temp oven and then grinding it in a food processor. Italian style Misura brand dry toast also makes for a good option for grinding.)
1-2 green onion stalks, chopped
2 tsp. prepared mustard
½ tsp. garlic powder
½ tsp. onion powder
1/8 tsp. paprika
½ tsp. each salt and pepper
OPTIONAL: 2 hard boiled eggs (pre-boiled and peeled)

BANGIN' BBQ SAUCE

½ cup tomato paste
1 tsp prepared mustard
2 tsp. blackstrap molasses
2 tsp. brown sugar
1 tbsp. honey
2 tbsp. ketchup or tomato sauce or a combination of both
¼ tsp. Worcestershire sauce
1/8 onion powder
1/8 tsp. salt
 

PREPARATION

In a large bowl, combine tomato sauce & juice, mustard, eggs, breadcrumbs, and spices. Mix until thoroughly blended.

Add ground beef and mix gently, but thoroughly to combine.

Line a 9 X 5 inch meat loaf pan (the built in tray allows for fat to drain and for easy pull-out of  the meat loaf when cooked.

Bury the two hard boiled eggs (if using) evenly in the loaf pan of meat and cover with meat mixture.

In a separate bowl, combine the topping ingredients (if using) and mix together well.  Spread the topping over the meat loaf.


COOKING INSTRUCTIONS

Bake at 400oF for approximately 35-45 minutes until done.

Drain off fat and/or lift the inside meat loaf tray to remove the loaf from the pan.

Garnish with fresh herbs, if desired.

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Marvellous Mighty Mac and Cheese

By Susan Arruda

Slash the fat and power up the nutritional load with
an impressive 48% RDA of Vitamin A and a kick in iron.

YIELD: 8 – 1 cup servings

INGREDIENTS

2 cups whole wheat elbow pasta (Yields approx. 4 cups cooked pasta)
2 cups low fat cottage cheese, pureed
3/4 cup fresh, pureed or canned pumpkin (or squash, if pumpkin is not in season)
¼ cup Greek yogurt
½ tsp dry mustard powder
1/2 tsp Worcestershire sauce
¼ tsp paprika
¼ cup dried whole wheat breadcrumbs (use a food processor to grind your own for a ‘clean’ /no additives product; use Italian Misura or dried whole wheat bagels)
1 cup shredded cheddar cheese or marble (combination of cheddar & mozzarella) cheese

Salt & pepper to taste

PREPARATION AND COOKING INSTRUCTIONS

Cook pasta in boiling salted water which tastes like ‘a day at the beach’ until al dente (approx. 5-6 min.)  We used approx. ¾-1 tsp sea salt.

Use a food processor or blender to puree cottage cheese.

Combine pumpkin with pureed cottage cheese, Greek yogurt, seasonings and Worcestershire sauce and mix together well to combine. (Reserve the bread crumbs.) Add the cooked macaroni and cheese and stir to combine.

Put the combined mixture into a 9x13 inch pan. Sprinkle the bread crumbs evenly over the top followed by the shredded cheddar cheese.

Cook for approx. 12 min. or until slighlty browned.  Remove from oven and serve. 

*For added protein, add cooked, chopped lean turkey sausage or cooked lean grass fed ground beef, OR make our Marvellous Meat Muffins recipe as a great protein side option!


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Oatmeal Protein Power Pancakes

By Susan Arruda

YIELD: 6 servings

INGREDIENTS 

3 eggs (substitute 2 egg whites for one whole egg if cholesterol is a concern)
½ cup Greek yogurt
1 scoop vanilla protein powder OR 1/3 cup skim milk powder
½ cup rolled oats
¼ cup wheat germ or ground chia seeds
¼ cup flax seed
1 tsp. baking powder
½-1 tsp. cinnamon

1 tbsp. high quality vegetable oil (High-oleic oils are much less
susceptible to heat damage) such as grapeseed, for greasing cooking pan.

 

Variation - different toppings for variety


PREPARATION

Blend all ingredients together in a bowl. If batter becomes too thick, add a small amount of milk or water to the batter. 
Pour a disc sized amount of batter onto a pre-heated, slightly oiled pan. (a cooked serving size can be considered to be the size of a CD) Cook until you see bubbles start to surface and form along the edges. Flip pancake over using a spatula and cook other side for approximately 60 seconds. Remove from pan onto a serving dish.

Top with fresh fruit, maple syrup, peanut or almond butter.

*If using these pancakes for an on-the-go snack, or pre-workout meal and without toppings, add 1 tbsp. of agave nectar or maple syrup to cooking mixture. I’m always looking for a healthy pre-workout snack option and this recipe works well as it provides a great protein and a carb energy source.
Optional: add ½ cup of dried, fresh, or frozen blueberries to batter mixture.

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Nonna's Eggplant Lasagna

By Marisa Girgenti

Can also be a tasty vegetarian option. Just omit the meat.

YIELD: 12 squares

INGREDIENTS

4 small sized eggplant, peeled & sliced uniformly lengthwise
Bowl with flour (approx. ½-2/3 cup; can use whole wheat or spelt or any flour of choice)
1 tsp. salt – combine with the above flour mixture
Skim mozzarella cheese (approx. ½ cup)
Parmesan cheese (approx. 1/3 cup)
Tomato sauce - 1-2 hrs. cooking time

SAUCE INGREDIENTS
 
796 ml of pureed tomatoes
½ can (156ml) of tomato paste - 78ml/approx. 1/3 cup
1 Lb. extra lean ground beef
2 cloves of minced garlic or 1 tsp. garlic powder
1 tsp. dried oregano
1 tsp. dried basil
1-2 bay leaves
Salt and pepper to taste
Bring sauce to a boil & then simmer for approx. 2 hrs. stirring occasionally.

*For an added spicy kick, add a chopped hot pepper to the sauce mix or chili pepper flakes to taste.

 

PREPARATION

Prepare a pan (9 ½ X9 ½ inch) by lining it with foil.

Peel and slice your eggplant.

Coat the bottom of the pan with a thin layer of your prepared meat sauce.

Lightly coat the eggplant slices in the flour mixture as you layer and be sure to
shake off the excess flour before you place them onto the pan.

Position several eggplant slices to cover the pan (eggplant can overlap).

Spread your meat sauce over the first layer of eggplant.

Sprinkle mozzarella cheese over the sauce.

Repeat with eggplant slices that have been coated with the flour mixture.

Spread meat sauce over the eggplant slices.

Sprinkle with Parmesan cheese.

Cover the pan with foil (shiny side up).


COOKING INSTRUCTIONS

Preheat the oven to 400 oF. Bake at 400 oF for approx. 30 mins.
Reduce oven temperature to 350 and cook for another 30 mins.

We want to extend a very sincere thank you to Nonna/Mrs. Marisa Girgenti (Marco’s mom) for sharing this unique and very healthy creation! This is absolutely DELICIOUS and the first time I actually tried it, I didn’t know it wasn’t ‘true’ lasagna. No pasta in this creation, folks.  This version serves to lower both the calories and carbs and is an exceptional way to increase your vegetable intake. I was surprised to see how quickly and easily it all came together, minus the sauce prep.  For a vegetarian dish, simply omit the meat. Enjoy!

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Susan's Over The Top Oatmeal

By Susan Arruda - A video and print recipe

If you are looking for a morning boost that lasts for hours with the power of serious nutrition,
this recipe is a Susan original! Chia seeds, flaxseeds, blueberries and more!

 

YIELD:1 serving

INGREDIENTS     

¼ cup rolled oats (Not instant! Quick or 1 minute oats work well.)
½ serving size scoop (approx. 3-4 tbsp.) of vanilla flavoured protein powder (I use whey isolate)
1 serving scoop (1.5 tsp.) powdered glutamine
1-4 tbsp. unsweetened pumpkin
¼ cup frozen blueberries or fresh fruit of choice
½ - 1 tsp. ground flax seed (and/or wheat germ)
½ - 1 tsp. brewer’s yeast
½ - 1 tsp. chia seeds and/or amaranth seeds *
½ - 1 tsp. cinnamon
Water, milk, or coconut water, or combination - several tbsps. to desired consistency.
If desired, sweetener of choice to taste: Stevia, Splenda, Agave Nectar (agave has a lower glycemic index, is more slowly absorbed  & does not cause the same rapid increase in blood sugar as white sugar), maple syrup, brown sugar, etc.

OPTIONAL: Add 1 egg white  or 1-2 tbsp. free run/free range egg whites (for additional protein; great for pre-contest)
Ensure adequate cooking temperature (160 oF) is reached when using eggs.

MORE POWER OPTIONS:

Coconut water - Zero fat, gluten free, low calorie and loaded with electrolytes and potassium.
Greek yogurt - High in protein!
Maca root powder - Gluten free; native to Peru. Packed with vitamins and essential minerals and thought to increase stamina and combat fatigue.
Lecithin - Lecithin is also regarded as brain and nerve food. It helps the brain cells develop, is important in the transmission of nerve impulses in the brain, and plays a role in the neurotransmitters that govern short-term memory. Even though lecithin is largely composed of the B vitamin choline, it also contains linoleic acid and inositol.   It has been nicknamed "nature's emulsifier" because of its detergent-like effect on fat, keeping it suspended in the bloodstream and preventing it from settling on membrane walls. Lecithin acts as a solvent for cholesterol, triglycerides, and other fats. Therefore, it helps to prevent such ailments as high blood pressure, stroke, heart disease, hardening of the arteries, etc.

* If you dislike the small seeds because they get stuck in the crevices of your teeth, use a high powered blender to grind them into a powder.

PREPARATION
 
Combine all ingredients in a bowl. I whip this up in no time and generally I just eyeball the measurements. I have continued to fine tune and up the ante of nutrition on this powerhouse breakfast over the years and I'm happy to share it! Mornings are rushed and I’m often pressed for time. Measure the ingredients in the beginning to get a visual idea of the amounts required. Add enough liquid to create a medium to thick, soup like consistency. Too thick or too watery is not the desired outcome. Be careful not to overcook it, as it can become too clumpy.  If you’re choosing to use a banana or other fresh fruit, be sure to add it after cooking. This comes together in less than 60 seconds and I microwave it for 60 seconds (can vary depending on microwave wattage power).  This meal is nutrient dense, delicious, power packed and makes for a great way to jump start your metabolism for the day!

When traveling, I like to ensure I have a healthy breakfast to start my day and I opt to pre-package and prepare my oatmeal (minus the wet ingredients) combining all the dry ingredients into a ziploc baggie. I add 1 tbsp. dried fruit/cranberries or raisins to the dry mixture. When preparing, I add yogurt instead of pumpkin to the mixture.

Benefits of Over the Top Oatmeal

Glutamine 
Glutamine is the most important component of muscle protein, and helps repair and build muscle. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.
Flax
A top source of alphalinoleic acid (ALA); an omega-3 source that improves the workings of the brain’s cerebral cortex (an area that processes sensory information). Flax also contains the plant compound called lignans which act as antioxidants and may help boost immune function by fostering healthier gut bacteria. A tbsp of whole seeds contains 2 grams of protein and 3 grams of fiber.
Chia seeds
Super, power source seeds are nature’s perfect foods, containing essential fatty acids (an excellent vegetarian source of omega-3 alpha-linolenic acid), protein, soluble fiber, protective antioxidants, vitamins, minerals, phytonutrients and the essential minerals phosphorus, manganese, calcium, and potassium.
Brewer’s Yeast
Brewer's yeast is a rich source of minerals, particularly chromium, an essential trace mineral that helps the body maintain normal blood sugar levels; selenium, protein, and the B-complex vitamins. The B-complex vitamins in brewer's yeast help break down carbohydrates, fats, and proteins, which provide the body with energy. They also support the nervous system, help maintain the muscles used for digestion, and keep skin, hair, eyes, mouth, and liver healthy.
Pumpkin
Pumpkin is a rich source of vitamin A, potassium, iron, vitamin K  and has powerful antioxidant and anti-inflammatory properties.
One cup is loaded with iron (essential for hemoglobin transport in red blood cells), vitamin A (vital for retinal functions), 7 grams of fiber, vitamin K (research from Tufts University found that vitamin K helps keep insulin levels in check) and more!
Amaranth Seeds
Few grains can compete with this powerhouse. High in fiber, manganese, magnesium, phosphorus, iron and a “complete protein” which means it has all eight essential amino acids. Studies have also shown it to lower blood pressure and cholesterol.
Cinnamon
Rich in antioxidants that inhibit bacterial growth (includes the bad breath bacteria) and blood clotting and helps to control blood sugar, improves insulin response and cholesterol levels.
Isolate Protein powder
High in protein and amino acids necessary for muscle and repair. Look to a protein isolate powder as opposed to a whey concentrate. It’s a much purer form of protein because it has less additives and is less processed (contains between 90-94%) and gets to the muscles faster as a result, and it is easier for the body to digest.
Rolled Oats
Whole oats are an excellent source of thiamine, iron, and dietary fiber. Fiber is helpful in reducing cholesterol levels in the bloodstream. Whole oats are also the only source of antioxidant compounds known as avenanthramides; these are believed to have properties which help to protect the circulatory system from arteriosclerosis. Oat products also contain beta-glucan which may have significant influence in controlling blood glucose levels and may also help stimulate the immune system to fight off bacterial infections
Egg whites
The white of a large egg has only 16 calories, 3 g of protein, 2 mg of calcium, 4 mg of phosphorus, 55 mg of sodium, 45 mg of potassium, a small amount of riboflavin and no fat, cholesterol, or carbohydrates.

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Egg-ceptional Egg Salad Egg-cept the Mayo!

By Susan Arruda

Another protein packed favourite of Susan's!

YIELD: 4 Servings

INGREDIENTS

4 hardboiled eggs, diced (or substitute 2 egg whites for one whole egg; combination of both, or adjust to suit your dietary needs)
1 stalk green onion, chopped, or 1-2 tbsp. to taste
1 small stalk celery, finely chopped – approx. ¼ cup
½ tsp. mustard

½ tsp. lemon juice
¼ cup low fat cottage cheese, pureed
½ small avocado, flesh pureed or mashed
Sea salt and pepper to taste
Dash of paprika

PREPARATION

Combine chopped hardboiled eggs with green onion and celery. Puree in a food processor or blender until creamy, the cottage cheese with the avocado, lemon juice and mustard.

Add the creamy pureed mixture to the hardboiled eggs and stir to combine.

Add sea salt and pepper to taste and a dash of paprika.

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Tuned Up Tuna Salad, With Mock Mayo

By Susan Arruda

Making tuna taste a little less like tuna and punching up the protein.

YIELD: 1 serving

INGREDIENTS

Solid white tuna  - 184 grams net weight can (open and drain)
1 celery stalk, chopped  (slap chopper works great!) - approx. 1/3 cup finely chopped - cucumber also a good substitute
1 stalk/piece green onion
2 tbsp lemon juice (approx. 1/2 lemon)
1/3 cup pureed cottage cheese/mock mayo - add the lemon juice to the cottage cheese & puree together in blender or food processor
2-3 tbsp tzatziki (low fat cream cheese also makes a good substitute)
Salt and pepper to taste, if desired
Spices of choice - I used 1/4 tsp paprika, sprinkle of onion powder, chives (if no green onion used) & dill

 

 

 

 

PREPARATION

Puree the cottage cheese/mock mayo - add the lemon juice to the cottage cheese & puree together in the magic bullet, food processor or blender of choice.

Add the remaining ingredients to the pureed mixture excluding the spices.

Combine the tuna with the prepared above mixture.

Add the spices, salt and pepper to taste.

OPTIONS

Fill a pita pocket, create a wrap or sandwich, serve over spinach or a bed of lettuce.
Open faced tuna melt - sprinkle with cheddar or mozzarella cheese & grill until melted.
Wash and hull a red bell pepper, stuff with tuna mixture and place in  a 350oF oven until cooked.

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YIELD: 1 serving

INGREDIENTS

½ small sweet potato, diced (approx. ½ cup)
1 stalk (approx. 2 tbsp.) green onion
Liquid egg whites – 9 tbsps. (3 tbsp. liquid egg whites=1 large egg)
1 Egg (preferably free run/free range or organic)
Extra Virgin Olive Oil - ½ to 1 tsp. for pan
2 leaves fresh basil
Salt and pepper to taste

 

PREPARATION

Pre-heat a skillet to medium high heat.

Add ½ -1 tsp. extra virgin olive oil.

Lightly cook the potato (stirring frequently)  & season with salt and pepper to taste. (approx. 4-5 mins.)

In a separate bowl combine 9 tbsp. liquid egg whites and 1 whole egg.

Add the chopped green onion and mix thoroughly.

Pour the egg mixture into the pan, over and around the sweet potato, adjusting the sweet potato to distribute evenly.

Cook until the eggs are no longer runny. (approx. 3 mins.)

Tear 2 basil leaves and add to the pan (or get creative and use cilantro or another herb of choice).

Place into the oven on broiler setting for 2-3 mins. (make sure the pan can withstand the high temp. and has no rubber attachments).

Slide the frittata off the pan onto a serving plate.

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Healthy, Hearty French Toast (2 ways)

By Gus Croteau

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Breakfast Anyone? 
All of the fats in Gus's Recipe are of a healthy nature.

 love French toast and I love making it the way I like, so I thought I would share my recipe with you.

INGREDIENTS

  • 2 large eggs (yokes are optional, I use them)
  • 2 slices of whole wheat bread (I like Sunflower Flax)
  • 1 table spoon of all natural peanut butter (optional)
  • 3/4 cup of fresh or frozen fruit (I use blueberries, strawberries and raspberries)
  • 2 table spoons of Agave syrup
  • 1 table spoon of olive oil (for your pan, optional)

PREPARATION

Before you start your French toast, get your syrup ready. Take your berries and Agave syrup and combine them in a magic bullet or similar device and blend until smooth. If you don't have a magic bullet, simply add the fruit and Agave to a cup and mash with a fork until smooth and most of the lumps are broken down.

Find a flat bottomed container large enough so you can place a slice of bread flat on the bottom. Crack your 2 eggs into the flat bowl or container and beat them together. Preheat your pan on the stove over a medium high heat. Dip your bread into the egg mixture (both sides) and assure that both sides are covered with the egg. Place your egg coated bread in your hot frying pan and allow to brown on both sides. Remove from the pan.

Place 1 slice on your plate and spread out the peanut butter (optional), place the second slice on top of the other and then pour on your home made syrup.
Enjoy your healthy breakfast.

Sprinkle with cinnamon, if desired.

 

NUTRITIONAL INFO:

 

 

 

 

 

 

NOTE: If you take out the peanut butter and the egg yolks, you can cut back the cals to 302, fat drops to 5.5g and your protein will go down slightly to 17g.

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Hot or Not Pumpkin Turkey Chili

By Susan Arruda

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You can sub out or add the chilli flakes, depending on your preference of the spice factor!

YIELD: 6

INGREDIENTS

2 lbs ground turkey (or extra lean ground beef)

1 tbsp. extra virgin olive oil

1 garlic clove minced

1 small onion, chopped (approx. 1 cup) or 2-3 green onions finely chopped

1 chopped red, orange or yellow pepper, medium size

½ zucchini, chopped (approx. 1/3-1/2 cup)

1 cup red kidney beans

1 can diced tomatoes (14.5 ounces / 798 ml)

1 can unsweetened pumpkin (14.5 oz / 798 ml)

1 ½ tbsp. chili powder

½-1 tsp. chili flakes

Salt and pepper to taste

Optional: top with shredded cheddar cheese before serving

PREPARATION

Cook ground turkey and set aside.  If using ground beef, rinse with hot water after cooking to remove excess fat.

Heat olive oil in pan and add garlic clove, onion and chopped vegetables.

Return beef to medium heat pan with cooked vegetables and add diced tomatoes and pumpkin.  Stir in the spices and salt and pepper to taste.

Lower heat and simmer for 15-20 mins.

Top with shredded cheddar cheese, if desired and serve.


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Creamy, Dreamy Fettuccine Alfredo

By Gus Croteau

YIELD: 4 Servings

Gus Croteau uses Greek Yogurt to ditch the cholesterol and fat, but retain a creamy and delicious texture. To cross this with a carbonara, add bits of turkey bacon.

Gus Croteau uses Greek Yogurt to ditch the cholesterol and fat,
but retain a creamy and delicious texture.
To cross this with a carbonara, add bits of turkey bacon.

INGREDIENTS

8 ounces whole-wheat fettuccine (or quinoa fettuccine, to go gluten-free)
1 tablespoon butter
2 teaspoons cornstarch
3/4 cup low-fat, low-sodium chicken broth
3/4 cup grated Parmigiano-Reggiano cheese
3/4 cup Greek yogurt
6 Large Basil leaves (fresh is preferred)
Salt, pepper, basil to taste

 

 

DIRECTIONS

1. Cook fettuccine according to box instructions.
2. While pasta cooks, melt butter in a large non-stick pan; saute over medium heat.
3.Whisk chicken broth and corn starch in a small bowl until smooth. Pour into pan, raise the heat, and bring sauce to a simmer, whisking occasionally.
4. Whisk in the cheese until melted. After removing the pan from heat, whisk in yogurt until smooth.
5. Toss fettuccine with the Alfredo sauce and season with salt, pepper, and basil.

 

NUTRITION CONTENT (per serving)

Calories: 386
Carbs: 47g
Protein: 18g
Fat: 10g

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Baked or Roasted Butternut Squash

By Marco Girgenti

YIELD: Serves 2, one half each.

INGREDIENTS

1 butternut squash (washed)
1 tbsp of extra virgin olive oil
1 tbsp of maple syrup (or agave)
(optional, a dusting of cinnamon or nutmeg)

PREPARATION

Preheat oven to 350 deg, F/180 deg. C
Slice off the very top nub of the squash.
Cut the squash in half, from top to bottom.
The squash does not have a large pit like an avocado, so you will be able to slice right through it.

Once open, use a spoon to scoop out the inner flesh until you have a cleaner hole and make absolutely sure to save the seeds! Susan has a wonderful pumpkin seed recipe that will work with these seeds as well, just search the site for "pumpkin seeds."

Lay the squash on a baking sheet (covered with aluminium foil) or in a roasting pan.

Pour half of the olive oil into the hole of one half of the butternut squash, and the rest into the other. Repeat this for the syrup you choose.
With a basting brush, use the holes as a "mixing well" so to speak, to mix the two together.

Once thoroughly mixed, lightly brush both sides (inside only) of the butternut squash with the mixture. You will have a some of the mixture left in the holes, but much of this will be absorbed by the cooking process.

Again, if you wish you can also dust the butternut squash with cinnamon, or garlic... the choice is yours, be creative!

Bake 35 to 40 minutes, or until fork tender. Allow to cool, and serve as is.

NUTRITION INFO:

An entire, large butternut squash typically has about 150-200 calories, (raw).
Remember that the addition of oil adds 120 calories per tablespoon.
Also, 1 tablespoon of maple syrup adds about 53 calories.
So, in the final analysis, one half of the butternut squash as prepared in this recipe is equal to about 185 cal per serving.

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Chicken Cacciatore alla Marco

By Marco Girgenti

YIELD: 2 Servings

INGREDIENTS

* 2 boneless. skinless chicken breasts
* Sea (or coarse) salt and freshly ground pepper
* 2 slices lean turkey bacon,(or lean cold cuts) chopped
* 1/4 medium onion
* 4 ounces cremini mushrooms (about 2 cups, sliced)
* 1 teaspoon fresh rosemary leaves
* 1 tablespoon extra-virgin olive oil
* 1 28-ounce can whole tomatoes
* 1/4 cup dry red wine (optional)
* 1/3 cup pitted nioise or kalamata olives, plus 1 tablespoon brine from the jar

PREPARATION

In a medium frying pan, over medium heat, cook the chicken breasts for 5 minutes on each side, then remove from heat. 

As the chicken cooks, add the turkey bacon, onion, mushrooms and rosemary to a food processor and pulse it until it's chopped, being mindful not to liquefy it. Heat the olive oil in a large skillet over medium-high heat. Add the vegetable mixture plus 1/4 teaspoon salt; cover and cook, stirring occasionally, until softened, about 7-8 minutes.

Puree tomatoes in the food processor. If you are using the wine, add it to the skillet and boil it uncovered, until almost completely reduced, about 2 - 3 minutes. Add the pureed tomatoes and increase heat to return to a boil. Reduce the heat, partially cover and simmer, stirring occasionally, until slightly thickened, about 20 minutes.

Add the chicken breasts to the mixture and cook until done (about 20-25 minutes.)

Stir in the olives and brine and season with salt and pepper.
Serve the chicken with the sauce spooned over it.

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Susan's Power Pita

A Video Recipe

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Beef Quinoa Gourmet Burger

by Susan Arruda

YIELD: 7 Servings

INGREDIENTS:

1.5 lbs. extra lean ground beef
1 egg
1/2 cup cooked quinoa
3 tbsp. rolled oats
1 tbsp. flax
2 stalks chopped green onion
1 tsp. oregano
1 tsp. paprika
1/2 tsp. onion powder
1/2 tsp. mustard powder
1/2 tsp. worcestershire sauce
1/2 tsp. sea salt & pepper

PREPARATION:

Whisk the egg with a fork and combine it with the ground beef. Add all the remaining ingredients to the mixture and combine well. (You may choose to add the toppings mixture listed below) Shape the ground beef into patties.
Cook on pre-heated pan on medium heat for approx. 4 minutes per side.

Plate the burgers for several minutes to cool before assembling in buns.

Toppings for two burgers:
2-3 sliced mushrooms
2-3 sun dried tomatoes
1 tsp. olive oil or oil from sun dried tomato jar mixture, if used
Season with salt & pepper to taste
Cook the above toppings for several minutes until mushrooms are cooked.

Note that the above toppings are for 2 burgers. You can triple the above amounts and add to the ground beef mixture, if desired.

Add the desired condiments and toppings of choice. Some low fat options include: mustard, salsa, tzatziki, hot peppers,

Note: Nutrition info. does not include toppings and bun.


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Tuna Casserole Supreme

by Susan Arruda

YIELD: 4

INGREDIENTS:

2 cans 170 g solid white tuna
1/2 juice of half lemon
green onion stalk, chopped - approx. 1/4 cup
1 celery stalk, finely chopped - approx. 1/2 cup
1 cup Greek yogurt 
1/4 cup sour cream, light (or more Greek yogurt or mashed, ripe avocado)
1 cup cooked quinoa
1 tsp. mustard
1/4 tsp. cilantro
1/8 tsp. onion powder
1/8 tsp. dill
a dash of crushed chili flakes, if spice is desired
Season with salt & pepper to taste
1 medium zucchini, sliced
1/2 cup shredded mozzarella, swiss cheese, provolone, or light cheddar cheese

 

 

PREPARATION:

Combine all ingredients together in a large bowl with the exception of the zucchini. Place tuna mixture in 2 quart casserole dish safe for oven. Slice the zucchini and spread evenly over top of the tuna mixture. Sprinkle with cheese of choice, if desired. Bake at 350 degrees Fahrenheit for 30 minutes.
Sprinkle top with 1 chopped tomato upon serving, if desired.

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PREPARATION:

Bake pierced whole squash @ 375 for approx. 40 minutes

Remove from oven and set aside until cool enough to handle.

Slice squash in half lengthwise and spoon out seeds (set aside and cook afterwards using our pumpkin seeds recipe found in miscellaneous section).

Using a fork, flake & shred downwards, the inside of the squash, onto a large bowl to remove the strands of squash.

Sumptuous Spaghetti Squash

by Marco Girgenti

YIELD: 4 Servings for entire squash

INGREDIENTS:

1 spaghetti squash
2 tbsp. butter or EVOO
2 garlic cloves
2 chopped sun dried tomatoes
1/2 cup freshly chopped basil, or to taste
OPTIONAL: freshly grated parmesan cheese
NOTE: The above ingredients are for one half of the shredded squash

In a pan heat 2 tbsps. extra virgin olive oil or butter with 2 large cloves garlic (left whole or minced) & 2 chopped sun dried tomatoes (or olives) for 3-4 minutes.
Add 1/2 the spaghetti from the whole squash to the frying pan and stir to combine.

Season with salt & pepper to taste. Heat and stir for approximately 3-5 minutes until heated through.

Serve and sprinkle with 1 tbsp. chopped fresh basil (or parsley) and 1 tbsp. shredded parmesan (if desired) in each serving.

To cook the entire squash, use a wok or large frying pan and double the ingredients listed.


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Susan's Super Sloppy Joes

by Susan Arruda

YIELD: 6-8 Servings

INGREDIENTS:

1 lb gr. extra lean ground beef
1 tbsp. extra virgin olive oil
2 cloves garlic, minced
1 celery stalk, finely chopped
1 green onion stalk, chopped or 1/2 small onion, finely chopped
1/2 sweet red bell pepper, chopped
1 1/2 cups tomato sauce (we used our homemade sauce; find it in our recipes area as a video)
1 tbsp. Worcestershire sauce
1 tbsp. nutritional yeast
1/2 tsp. chili powder or flakes, if desired
Salt & pepper to taste

 


PREPARATION:

Pre heat olive oil in a pan at medium heat until sizzling. Add the garlic and vegetables and cook for approximately 2 minutes until partially cooked.
Add the ground beef and cook until no longer pink. Add the remaining ingredients and simmer on low heat until stock has reduced and thickened to the desired consistency.  Add salt and pepper to taste and the chili powder, if using.


Please note; the nutritional information below does not include the buns/bread.

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Cabbage Supreme

by Marisa Girgenti


A delicious, economical dish!

"I'm normally not a big fan of cabbage or coleslaw but I was very impressed with this dish; versatile and so delicious!" – Susan

YIELD: 4 Servings

INGREDIENTS:
One medium sized cabbage head
1 cup water
Spice and season to taste with sea salt, pepper and paprika
Spicy sauce of choice, to taste
3/4 cup pure white vinegar
2 tbsp. EVOO (extra virgin olive oil)
2 bay leaves
Optional: add turkey sausage at onset of cooking or serve with Polenta or other lean protein source of choice

PREPARATION:
Peel off the outermost leaves of one full cabbage head and discard. Cut the cabbage in half and then chop and slice, julienne style.
Place into large pan with 1 cup of water and bring to a boil.
Add seasonings and spicy sauce to taste.
Add remaining ingredients and cover and let simmer for approximately 15 minutes or until al denté.

Serve hot or cold.


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Deluxe Organic Beef Burger

by Susan Arruda

YIELD: 6 Servings

INGREDIENTS:

1 lb. extra lean organic ground beef
1 egg
1/4 cup parsley
1 garlic clove, minced
1 green onion stem finely chopped or 1/4 cup chopped onion
1/4 cup whole wheat bread crumbs
1/4 cup tomato sauce
1/4 cup freshly grated parmesan cheese
1 medium sized mushroom, finely diced
1 tsp. Worcestershire sauce
1 tsp. onion powder
1/2-3/4 tsp. each salt & pepper or to taste


PREPARATION:

Whip an egg using a fork or whisk in a large bowl. Add raw ground beef and mix together using a large wooden spoon. Combine all ingredients together and shape into burger patties.

Barbecue or cook the burgers on a medium heated grill or pan for 5-6 minutes per side or desired cooked meat preference. 
Remove from heat and rest the beef on heated plates for about 5 minutes before serving.

Serve with condiments of choice: mustard, lettuce, tzatziki sauce, hot peppers, onions, tomato, mushrooms, etc...

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Healthy Whole Grain Power Pancakes

by Susan Arruda - Great for Breakfast!

YIELD: 6 servings

INGREDIENTS:

1 cup whole wheat flour
½ cup oat bran
¼ cup ground flax seeds
1 tsp. baking powder
½ tsp. baking soda
1 cup milk soured with 1 tsp. vinegar  (or kefir or buttermilk) 
½ cup Greek yogurt
1 egg
½ tsp. pure vanilla extract
1 tbsp. high oleic oil (I used grapeseed)

PREPARATION:

Preheat a pan or electric griddle to medium-high heat.

Combine dry ingredients in a bowl. Combine the milk in a measuring cup with the vinegar and Greek yogurt. Beat the egg with the vanilla and oil together and add to the milk mixture. Add the liquid ingredients to the dry and mix using a large spoon or spatula and combine until moistened being careful not to over mix.

Drizzle or spray pan lightly with oil.

Spoon approx. 2 tbsp. of batter onto hot pan or griddle aiming for compact disc size, about 5 inch diameter circles. Cook until underside is lightly brown and bubbles start to form and pop along edges of the batter. Flip pancakes and cook until other side is lightly browned, approx. 2-3 minutes. Please note: As you cook the pancakes, you may have to add additional milk to keep the batter from becoming too thick.

Drizzle pancakes with pure maple syrup and enjoy!

NUTRITIONAL TIDBIT:

Singing the praises of MAPLE SYRUP! Scientist have recently discovered that pure maple syrup contains 54 compounds beneficial to health, and many of those compounds contain antioxidant and anti-inflammatory properties similar to those found in berries, tea and flaxseed. Choose pure, organic maple syrup and steer clear of imitations containing HFCS/high fructose corn syrup.


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Probiotic Power Pancakes - featuring Kefir

by Susan Arruda

Some serious Breakfast power to get you going!

YIELD: 10

INGREDIENTS:

2 eggs
2 tbsp. maple syrup (add more if making them for on-the-go snacks throughout your day)
1 tbsp. grapeseed oil or melted butter (can be omitted, if desired)
1  1/2 cups kefir
1/4 cup coconut water (or milk of choice)
1/2 cup barley flour (for gluten free, substitute sorghum or amaranth)
1/2 cup millet (gluten free) or spelt flour
1  1/4 cups quick cooking rolled oats (use uncontaminated rolled oats for GF option)
1/4 ground chia or flax seeds (add an additional 1 tbsp. of seeds, if desired)
1/2 tsp. cinnamon
Pinch/sprinkle of sea salt
1 tsp. baking powder
1 tsp. baking soda

PREPARATION:

Combine all wet ingredients together and mix using a mixer or beater, whip all ingredients together to combine.

Heat a pan over medium heat with additional grape-seed oil (a few drops; approx. 1 tsp.) (until oil slides easily across the pan).

Pour batter onto center of pan (serving size is considered the size of a CD disc). Cook until small bubbles start to form along the edges of the batter.

Flip the pancake and cook for an additional minute, approx.

Serve with pureed fresh fruit or pure maple syrup.

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Eggstatic Eggnog French Toast

by Susan Arruda

YIELD: 6 Servings

INGREDIENTS:

3/4 cup low fat eggnog
1 or 2 eggs (nutrition info. reflects one)
1/2 tsp. maple extract or pure vanilla extract
A dash of allspice

6 slices 14 grain whole wheat bread (including the germ)
Grapeseed oil (or other high quality cooking oil) to lightly coat the pan (approx. 1 tsp. at a time, or as needed)
Cinnamon


PREPARATION:
Preheat a small non-stick frying pan (size large enough to fit a slice of bread) with a small amount of cooking oil on medium heat. 

Whip the eggs together in a square container or rectangular/square ceramic bowl using a whisk. Add the eggnog and remaining above ingredients and mix together well. 

Quick dip the bread into the mixture to saturate one side and flip over to soak the other side of bread slice. You want the bread to be coated with milk/egg mixture but not soggy. 

Place the coated bread immediately onto the pre-heated pan and cook until lightly browned on underside (approx. 90 seconds). Flip bread and cook another 90 sec. (approx.) until lightly browned. 

Once bread is cooked on both sides, serve.
Sprinkle with cinnamon to taste and pure maple syrup, if desired.

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Quinoa Stuffed Mediterranean Peppers 

by Marco Girgenti

YIELD: 3 large bell pepper servings

INGREDIENTS

3 bell peppers
1 cup rinsed quinoa

Extra Virgin Olive Oil (EVOO)
1 medium sized zucchini
2-3 medium mushrooms, chopped (preferably cremini)
Half an onion, finely chopped
2 garlic cloves, minced
4-5 dried, chopped sun-dried tomatoes
Handful of chopped fresh basil

PREPARATION

Preheat oven to 350 oF.

Wash all vegetables.

Rinse 1 cup of quinoa in cold water and let sit for 20-30 minutes (as you move ahead with prep).

Slice crowns off of bell pepper and set aside; Do not discard as these will be your lids after filling with quinoa mixture.

Hollow, seed and core peppers; set aside.

Quinoa Cooking Instructions

Bring 2 cups of water to boil. Salt (should taste like a day at the beach/beach water).

Add the rinsed quinoa. Cover until water with quinoa returns to boiling point.

Reduce heat and cook until quinoa has a sprouted look to it (about 15 minutes).


FILLING INSTRUCTIONS

2 tsp. Extra Virgin Olive Oil in medium-high heat pan.

Mince onion and garlic, place into pan with the olive oil.

Saute until translucent.

Finely chop zucchini, mushrooms and sun dried tomatoes and add to pan.

Season to taste.

Continue to saute for 4-5 minutes, set aside.

BRINGING IT ALL TOGETHER

When quinoa has cooked, strain if necessary. 
Re-heat the filling and add quinoa, stir until combined.
Season to taste with salt and pepper.
Spoon the mixture evenly into the 3 peppers and cover with crowns (lids).
  
Option: Brush the insides of the peppers with olive oil, if desired, or spray to season upon serving. 

Stand upright in a roasting pan and cover.
Cook for approximately 30 minutes, or until peppers are cooked and softened. 

To speed the oven cooking time, consider placing the peppers in a bowl with water  and microwave for several minutes to pre-cook, or steam in a double boiler.

VARIATION 

Add lean ground turkey or beef to the mixture to boost the protein content.
This dish is loaded with nutrients including iron, vitamins A, Vitamin B-6, a powerhouse source of Vitamin C, and fiber, just to name a few.


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Marvellous Meat Muscle Muffins

by Susan Arruda

YIELD: 24

INGREDIENTS

1-½ Lbs extra lean ground beef
3 eggs
2-3 stalks chopped green onions
¾ whole wheat bread crumbs (Scrutinize labels when buying bread crumbs and steer clear of those with added oils and sugars OR purchase dried whole wheat bagels and grind it yourself.)
1 cup milk (skim, 2% or evaporated)
½ cup Greek yogurt
¼ cup soy sauce
¼ cup tomato paste
½ tsp. garlic powder (or use 1-2 fresh minced garlic cloves)
1 tsp. onion powder
½ tsp. paprika
½ tsp. ground ginger spice (or freshly grated ginger)
1 tsp. ground black pepper (or to taste)
¼ -½ tsp. sea salt (or to taste)
2 tsp. dried mustard (or regular mustard)
2 tbsp. ground flax seeds
1 tbsp. dried parsley or ¼ chopped fresh parsley
If spice is desired, add some chili flakes to taste

PREPARATION

Pre-heat oven to 350oF.

Beat eggs together in a large bowl. 

Add remaining ingredients except the ground beef and mix together well using a mixer. 

Add the ground beef to the mixture and combine together well using a large wooden spoon.

Separate mixture evenly into a muffin tin lined with muffin liners.

Bake at 350oF for approx. 15 minutes or until cooked.

These unique muffins are a versatile protein source that can be added to a meal or enjoyed alone as a quick and delicious source of protein, for a snack anytime, and especially great following your weight training session (within 30 mins.) to capitalize on protein nutrient timing.

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A quesadilla is a flat tortilla (made of corn or flour) filled with a savory mixture containing cheese, and other ingredients (vegetables, chicken, etc…) and then folded in half to form a half-moon shape. Another alternative is to fill the whole tortilla  with toppings and then add a tortilla on top instead of folding. This dish originated in the Mexican culture. The name is derived from tortilla and the Spanish word for cheese, which is queso.

A quesadilla is a flat tortilla (made of corn or flour) filled with a savory mixture containing cheese, and other ingredients (vegetables, chicken, etc…) and then folded in half to form a half-moon shape. Another alternative is to fill the whole tortilla  with toppings and then add a tortilla on top instead of folding. This dish originated in the Mexican culture. The name is derived from tortilla and the Spanish word for cheese, which is queso.

Quick Quesadilla 

by Susan Arruda

YIELD: 1 Serving

INGREDIENTS:

1 tsp. extra virgin olive oil or avocado oil
Tortilla (we used Dempster’s Whole Grains/Asian grains large tortilla – 61 g serving size)
Tzatziki or salsa, Greek yogurt, guacamole (mashed ripe avocado, in a pinch), light cream cheese, light sour cream is another traditional option.
¼ cup meat of your choice (pre-cooked organic extra lean ground beef, chicken, or turkey)
or firm tofu for a vegetarian option
¼ cup vegetables (mushrooms, zucchini, onions, red & green pepper, eggplant, etc.)
¼ cup chopped lettuce or spinach
½ tomato, chopped
Cheese, shredded - of choice (cheddar is the classic choice for quesadillas) – We used low fat cheddar, approx. 2 tbsp.

Optional: Extra salsa and Greek yogurt on the side for dipping

COOKING METHODS can include stovetop/frying pan, oven, and grill (such as the George Foreman Grill)

PREPARATION for Stovetop Method:

Prepare all ingredients (pre-cook meat, if used) and chop vegetables of choice.

Use a frying pan that is similar to the size tortilla used. Heat the oil on medium heat.

Place the tortilla in the pan. Heat to slightly brown the tortilla on one side (60-90 sec. approx.), and then flip onto other side.

Spread half the tortilla lightly with spread of choice (1-2 tbsp., approx.)

Sprinkle with chopped vegetables and remaining toppings (don’t overfill; leave ½ inch from edge clear of toppings) and cook for approx. 60-90 sec.

Fold the uncovered portion of the tortilla over the toppings and press down slightly with spatula.

Carefully flip the tortilla over and cook for another 60-90 seconds.

Remove from pan onto a serving dish, using the spatula, and serve.
Nutrition info. below Includes tzatziki for tortilla spread, extra lean ground beef, mixed vegetables as the optional choices.


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By Mistake Meatless Moussaka

By Mistake Meatless Moussaka GetFitFaster.ca

One night as I prepared my ingredients to make this dish, I realized I had forgotten to buy the meat and so, a dish wash born!


A meatless version of this popular dish, Moussaka is considered one of Greece's national dishes. Although this recipe rendition is not authentic to the traditional recipe using meat and traditional béchamel sauce, today Moussaka is made in many different ways to suit various tastes and dietary preferences.

By Mistake Meatless Moussaka GetFitFaster.ca Susan Arruda

 

 

 

YIELD: 8 Servings

INGREDIENTS:
2 tbsp. EVOO (plus approx. ¼ cup extra for brushing the sliced eggplant)
2 large onions, finely chopped
3-4 garlic cloves, minced
2 – 14oz. cans of plum tomatoes, chopped
½ - ¾ cup red wine or water, if preferred
¼ cup tomato paste
2 cinnamon sticks
½ tsp. ground allspice
1/3 – ½ chopped oregano or parsley leaves
Sea salt and black pepper to taste
2 large eggplants, sliced and brushed with EVOO
Sea salt and black pepper to taste


CHEESE SAUCE:
¼ - 1/3 cup butter
½ cup of spelt flour
2 ½ cups of whole milk (3.25%)
¾ cup shredded cheddar or mozzarella cheese
2 medium eggs, beaten
Sea salt and black pepper to taste

PREPARATION:
Heat the olive oil in a large saucepan over medium heat. Add the onions and cook until slightly translucent and soft. Add the garlic and cook until just beginning to turn golden in colour. Add the tomatoes, tomato paste, and red wine. Simmer uncovered, stirring occasionally for approximately 30 minutes. Add the fresh chopped herbs of choice after 15 minutes of simmering.
Pre-heat the oven to 400 degrees Fahrenheit.

While the sauce is simmering, prepare the eggplant. Slice the washed eggplant into 1/2 inch thick slices and brush them with olive oil. Season them with salt and pepper to taste. Pan fry the eggplant slices over med-high heat until lightly browned on each side; approximately 2 minutes per side.

CHEESE SAUCE PREPARATION:
Melt the butter in a saucepan over low-med. heat. Add the flour and stir using a large mixing spoon. Over low heat, slowly whisk in the milk a small amount at a time. Allow mixture to simmer for about 8 minutes. Stir in about 1/2 cup of the shredded cheese and season with salt and pepper to taste. Remove from the heat and allow to cool slightly for a few minutes before beating in the eggs.

Arrange a layer of the eggplant slices (approx. 1/3 of the batch) in an 8”X13” ovenproof dish. Remove the cinnamon sticks from the sauce mixture. Cover the eggplant with 1/2 of the sauce. Add a third of the cheese sauce. Repeat and cover with a layer of eggplant slices and repeat process. The final layer of eggplant is topped with remaining cheese sauce along with the remaining 1/4 cup of shredded cheese.

Bake in 400 o F for about 35-45 minutes, until top is golden brown and bubbling. Remove from oven and allow to cool slightly before cutting and serving.



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Terrific Turkey Burgers

By Gus Croteau

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YIELD: 4 patties

Here is another light meal for you to try. I like these because I can prepare 4~6 burgers and freeze them for my lunches during the week.


INGREDIENTS

0.5 kg (500g/18oz) of Lean Ground Turkey
1/4 cup chopped onions
2 garlic cloves or 1 tablespoon of minced garlic
1/4 cup of water
1 teaspoon of ginger root or powdered ginger
1 teaspoon of cinnamon
1/4 cup of rolled oats (not instant)
2 tablespoons of low sodium Kikkoman Soy Sauce
2 tablespoons of fresh squeezed orange juice
Salt & pepper to taste

Light whole wheat burger buns (I like the PC Burger First Multi Grain Buns)


PREPARATION

Combine all ingredients in a large glass bowl and mix thoroughly by hand. Prepare 4~6 burger patties on wax or parchment paper. Put 1 table spoon of EVOO in your nonstick pan and place pan over medium high heat.

Once the pan comes to temperature place 2~3 patties in the pan and cover for 4 minutes. After 4 minutes, remove the cover from the pan and flip your patties over and cook for another 3 minutes uncovered. Repeat these same steps for the remainder of your patties.

Top your burger with a little mustard, onions, tomato and spinach leaves or choice favourite toppings.

Please note; nutritional information does not include burger bun.

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SIZZLING STIR FRY (with Ginger Soy Sauce)

By Marco Girgenti

Ginger Soy Sauce

INGREDIENTS:

1 tbsp. minced ginger
1 garlic clove, minced
1 cup soy sauce

PREPARATION:

Combine all above ingredients and store in a pour bottle.
Refrigerate.

SIZZLING STIR FRY

YIELD: 2 servings

INGREDIENTS:

2 tbsp. sesame oil
3 radishes, sliced thinly (or substitute water chestnuts, if desired)
2 cloves garlic clove, minced
1/2 medium sized onion
1 tsp. or 1 small red chili pepper, finely chopped
4 stalks baby Bok Choy (approx. 350-400g)
1 red pepper, sliced
2 stalks green onions, chopped
1-3 large cremini mushrooms, chopped
8 oz. / 1 cup pressed & strained firm Tofu, cubed
2 tbsp. sliced or slivered almonds
1/4 Lb. ( 114g) / 2 dry squares instant egg noodles
Garnish:
Dried cilantro
Zest of 1/2 orange

 

PREPARATION:

Cook the noodles following package instructions until tender, being cautious not to overcook . Strain & set aside.

Heat 2 tbsp. sesame oil in sauce pan
Add the chopped onion & garlic gently on medium heat stirring until onions turn opaque in colour, approx. 4 minutes.

Turn the heat up and add the remaining vegetable ingredients.
Cook for a several minutes, stirring constantly until tender. Do not overcook.
Add 2 tbsp. of soy-garlic sauce mixture.
Add the tofu and stir to combine all ingredients together well.
Add the cooked noodles & stir to coat.
Add 3 additional tbsp. of soy sauce mixture and stir/toss until thoroughly combined.
Add the almonds & stir to combine.

Plate on a dish and serve. Sprinkle with dried cilantro & orange zest to taste.
Enjoy!

Stir Fry Nutritional Info:






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