Quick & Tasty Brussel Sprouts

By Marco Girgenti

YIELD: 2 Servings


2 cups brussel sprouts, washed & sliced in half
1 tbsp. Extra Virgin Olive Oil
4 garlic cloves, minced
1 tsp. paprika
1 tsp. onion powder
1 tbsp. white wine vinegar
water; enough to coat bottom of pan


Add oil to pre-heated pan in med. heat
add the minced garlic and cook; don't let it brown (indicates burning)
Add the brussel sprouts and cook for 5 mins.
Add the dried spices and stir to mix
Add the water and cook for 7-10 minutes
Add the white wine vinegar and stir immediately and continue to stir and cook for another minute.
Transfer onto a plate and serve. Sweet potatoes Spcied

Spiced Oven Roasted Sweet Potatoes - Marco

The ABC's of vitamins show up strong in this comfort dish.

YIELD: 3 Servings


6 small sweet potatoes/yams or 3 large
2 tbsp. olive oil
1/2 tbsp. each of dried oregano, paprika, garlic powder, onion powder
Salt and pepper to taste
1 tsp. dried chili pepper flakes or to taste


Preheat oven to 375 0 Fahrenheit

Wash and scrub the sweet potatoes and slice into 2 inch cubes or slices. 
Toss the sweet potatoes with the olive oil until evenly coated.
Add the seasonings, salt and pepper to taste.
Spread onto a greased pan and bake for 30 minutes at 375 degrees Fahrenheit.
Set the oven to broil and cook for an additional 10-15 minutes.

Marco's Mediterranean Potato Bites

By Marco Girgenti

YIELD: Serves 4


  • 2  lbs mini potatoes, halved
  • 1/3 cup of olive oil
  • 2 tablespoons of tomato paste
  • 1 teaspoon of salt
  • 1 teaspoon of paprika
  • 1.5 teaspoons of white wine vinegar
  • 1-2 cloves diced garlic


Preheat the oven at 450°F/213°C

Thoroughly wash the potatoes and slice them in half. Set them in a strainer as you prepare the dressing/marinade.

In a jar, combine all of the other ingredients and stir thoroughly

Place all of the potatoes into 1 bowl (or roasting pan) and pour the mixture evenly over all of the potatoes.

Toss the potatoes and shuffle them around with your hands until they are covered with the mixture from the jar.

If you have not already done so, transfer the potatoes (now covered with the mixture) into the roasting pan.

Add enough liquid, your choice of chicken stock, diluted red wine (or even just water), to barely cover the bottom of the roasting pan. This will provide additional moisture which serves to make the potato skins crunchy on the outside, yet moist inside.

Season the potatoes to taste, I prefer ground coarse sea salt, but you can use table salt, of course.

Cover the roasting pan and place it in the middle rack of the oven.

About halfway through the cooking process, give the potatoes a shake and if the liquid (stock) has completely evaporated add a little more, then cover again and return to the oven.

The potatoes are ready when they are fork tender but don't let them cook to the point of becoming too mushy as they will continue to cook once you remove them from the heat anyway.

Bake at pre-heated temperature for approximately 30-35 minutes.



Per serving - 321 calories

Mostly from healthy fats and medium glycemic carbs.

However, keep in mind that the glycemic index changes based on how many potatoes you consume.

Awesome Avocado Bruschetta

By Susan Arruda


A delicious, fresh twist on an old favourite! 

Avocado offers a creamy texture and an impressive array of
nutrients, including 
vitamins B, C, E, and K, fiber, calcium and healthy monounsaturated fats.


1 ripe avocado
2 medium tomatoes, diced (approx. 2 cups)
3 stalks chopped, green onion
2 garlic cloves, minced
1 tbsp. extra virgin olive oil
2 tbsp. chopped cilantro
Juice of ½ a lime
1 tbsp. sun-dried tomatoes, diced
Sea salt and pepper to taste

1 tbsp. olive oil for brushing onto bread
Whole wheat baguette or dried whole wheat toasts/Friselle


Combine all ingredients. Optional: Let sit in the fridge for at least an hour to allow flavours to marinate.

Avocado chopping tip: Cut avocado in ½ , make cuts in the flesh while still in the shell, scoop out with a spoon.

                                                                                                                                                              Cut avocado while still in flesh

                                                                                                                                                           Cut avocado while still in flesh

Preheat oven to 400oF
Brush bread with olive oil and bake until crisp and edges begin to brown. (only a few minutes; don’t go far)

Top bread with the bruschetta mixture and serve.

Optional: Sprinkle additional cilantro over top, if desired.

Awesome Avocado Bruschetta