Tabbouleh Quinoa Salad

Quinoa Tabbouleh Salad

A  variation of the lemony Middle Eastern tabbouleh salad made with quinoa grain instead of bulgur wheat. Quinoa is mixed with diced tomatoes, cucumber, red onion, fresh parsley leaf and mint; then lightly dressed in a lemon-olive oil dressing.

Tabbouleh Quinoa Salad

Ingredients                   Makes: 5 servings                   Time: 1 hour
1/2 cup dry quinoa
1 cup fresh parsley, de-stemmed and finely chopped
3/4 cup fresh mint, de-stemmed and separated
3 medium tomatoes, seeded and finely chopped
1 large cucumber, peeled, seeded and finely chopped
1/4 cup red onion, finely chopped
1 medium garlic clove, minced (optional)
1/4 cup lemon juice
3 Tbsp extra-virgin olive oil
1/4 tsp sea salt, or more to taste
pinch of black pepper, or more to taste

Instructions
Prepare quinoa. Using a mesh metal strainer, rinse the quinoa grains until the water runs clear. Transfer the quinoa to a small sauce-pot along with 1 cup of water and 1/5 teaspoon of sea salt. Heat the water up over medium-high heat until it reaches a light boil, then reduce the heat to a gentle simmer. Cook until the quinoa has absorbed all of the water and the grain is cooked through, about 10 to 15 minutes.

There may be a little water left in the pot which is fine, remove the cooked quinoa from the heat source and cover with a lid and let stand for about 5 minutes. This will guarantee all the grains are evenly cooked through. After 5 minutes, drain any remaining liquid from the quinoa using a mesh strainer and set aside to cool.

Prepare vegetable and herb ingredients. Clean and shake dry the parsley, then remove the stems. Roughly chop up the parsley leaf then transfer it to a large bowl. De-stem the mint leaf and then separate the individual leaves. Large mint leaves can be further split in half; then transfer the mint leaf to the large bowl.

Quarter the tomatoes and then remove the seeds by pushing them out with your thumb or a finger. Finely chop the tomatoes into 1/2-inch pieces and transfer the bowl. Peel the cucumber, cut in half lengthwise and also remove the seeds using a small spoon. Finely chop the cucumber into 1/2-inch pieces and then transfer to the bowl. Finely chop the red onion and mince the garlic clove and also transfer to the bowl.

Quinoa Tabbouleh SaladStir quinoa into prepared vegetable mixture. The quinoa should have cooled, fluff it up with a fork and then add it to the large bowl of vegetables and herb. Gently toss the ingredients until they are evenly combined.

Stir dressing into combined salad ingredients. Pour over the salad mixture the lemon juice, olive oil, salt and pepper then gently toss the salad until it is well mixed. Chill the salad in the fridge for at least 30 minutes before serving. The salad keeps well in the fridge for a few days. Enjoy!

Recipe shared by: J. Marshall

Nutritional Information

~This recipe is an excellent source for the essential nutrients: vitamin C, vitamin K, phosphorus and magnesium.

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Pickled Carrots (Refrigerator)

Refrigerator Pickled Carrots

 

Refrigerator-ready pickled carrots skip the canning process, making this a quick and easy recipe to make. Dill pickled carrots only require 1 day to marinate for a tasty and gut-healthy snack food.

 Pickled Carrots (Refrigerator)

Ingredients               Makes: 1 pint jar              Time: 40 minutes
1 1/2 cups carrots, peeled and cut into 1/4-inch thick sticks, 3.5-inch long
1 cloves garlic peeled, ‘X’ cut into top
1 tsp fresh dill weed
1/4 tsp dill seed
1/2 cup apple cider vinegar ~or~ white vinegar
1/2 cup purified water
1/2 Tbsp organic sugar (optional)
1/2 Tbsp pickling salt ~or~ sea salt (do not use table salt)

Instructions
Sterilize jar. Clean a single pint jar and lid in hot soapy water to ensure it is sterile. If jar has been used for other canning projects, a hot-water bath in boiling water for 1 minute will guarantee it is clean.

Cut and blanch carrots. Peel the carrots sticks and then cut into 1/4-inch thick sticks between 3 to 4-inches long. Stuff the carrot sticks into the jar snuggly lengthwise to make sure there is enough carrots to fill the jar.

Add a couple cups of water to a small sauce-pot and bring to a boil. Blanch the carrot sticks in the boiling water for about 3 to 4 minutes or until tender but still crisp. Then immediately strain the water out using a colander and transfer the carrots to a bowl of cold water to stop the cooking process.

Prepare seasoning ingredients. Peel a garlic clove and cut an “x” into the top of it about half-way through, but not all the way so it holds together. Transfer the garlic clove along with the fresh dill leaf and dill seeds to the bottom of the cleaned pint jar.

Make vinegar brine. In a sauce-pot add the vinegar, water, salt and sugar. Stir the solution constantly to dissolve the salt and sugar. Bring the brine to a low boil then immediately remove from heat.

Fill jar. Stuff the jar with the carrot sticks on top of the seasonings. Pour the hot vinegar solution over the carrots leaving about 1/4 to 1/2-inch headspace at the top.

Storage. Allow the jar to cool for 30 minutes before transferring to a fridge. Allow the carrots to marinate for 1 full day up to a week for best pickling results. Carrots will keep good for up to 4 weeks in the refrigerator. Since this is not a canning recipe, the carrots do need to stay refrigerated.

Recipe shared by: J. Marshall

Nutritional Information

~Carrots are an excellent source for the essential nutrient Vitamin A.

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Herbed Tomato Sauce

Herbed Tomato Sauce

A tomato-canning recipe for those who like preserving foods or have an abundance of tomatoes coming in from the garden. This tomato sauce is seasoned with an Italian-style variety of fresh and dried herbs and spices and can be used in most tomato-based pasta recipes.

Herbed Tomato Sauce (Canning Recipe)

Ingredients                Makes: 5 pints                 Time: 5 hours
20 lbs. tomatoes (making approx.10 cups cooked-down tomato – about 45 medium-sized tomatoes, preferably paste)
2 Tbsp extra-virgin olive oil
1 1/2 cups sweet onion, diced
6 garlic cloves, minced
1/4 cup fresh basil, chopped
2 Tbsp fresh parsley, de-stemmed and chopped
1 Tbsp dried oregano
1 tsp crushed red pepper flakes
2 bay leaves (remove before canning)
1/2 Tsp ground black pepper
2 tsp Worcestershire sauce
3 Tbsp honey ~or~ 2 Tbsp + 1 tsp cane sugar
1 Tbsp pickling salt, or more to taste
approx. 1/2 cup lemon juice (2 Tbsp per quart jar ~or~ 1 Tbsp per pint jar)

Instructions
Sterilize jars and prepare canning equipment. Sterilize jars by boiling them with the lids removed in a large stockpot for a couple of minutes; only necessary if jars have been used for other canning purposes. If the jars are relatively clean, a soap and water bath is good enough. Ensure that the seal on the lids are not damaged in any way, otherwise replace. Take out the stockpot or canner, the canning wrack, jar lifter and any other tools you will require when getting ready to can.

Prepare the tomatoes for blanching. Blanching is a cooking process wherein a food, in this case the tomato, is scalded in boiling water then plunged into an ice-water bath to halt the cooking process. Begin by preparing an ice-water bath for the tomatoes by filling a large bowl 3/4 full with ice-cold water and some ice-cubes.

Wash the tomatoes and remove the stems. Cut out the top of the tomatoes and any wounds, then cut a small ‘x’ on the bottom of each one. Gently squeeze out any seeds, then transfer tomatoes to a large bowl.

Blanch the tomatoes. In a large sauce pot, fill half-way with clean or purified water and then bring to a boil. Place the tomatoes in the boiling water in batches, full but not enough to over crowd. Cook for about 1 min. then using a slotted spoon, transfer the tomatoes to the ice bath to cool.

When the tomatoes have cooled for a couple of minutes in the ice-bath, the skins should slide right off. Remove the skins and then gently squeeze each tomato to discard the seeds and extra water; then transfer the skinned and gently squeezed tomatoes to a large clean bowl. When finished, drain the excess water out of the tomatoes using a large fine mesh strainer.

Cook the tomatoes. Transfer tomatoes to a large sauce-pot over medium heat and cook gently for about 30 minutes or until much of the clear liquid is cooked off and a thick saucy/chunky tomato mixture begins to form; then reduce heat to medium-low. Stir occasionally with wooden spatula to prevent burning. Chop the larger tomatoes into smaller pieces using the spatula while cooking.

Prepare the other ingredients. Dice the onion and set aside, then mince the garlic and set aside. In a skillet over medium-low heat add the olive oil and the diced onion and cook until transparent and tender; stirring occasionally to prevent burning. Stir in the garlic and cook for another minute or until fragrant. Transfer the onions and garlic to the sauce-pot of tomatoes.

Chop the fresh basil leaf and then also transfer to the tomato mixture. Stir in the remaining seasonings which include the dried oregano herb, red pepper flakes, bay leaves, black pepper, Worcestershire sauce, honey and pickling salt.

Simmer the sauce. Allow the seasoned tomato sauce to simmer on low heat for about 40 minutes to allow flavours to blend. Remove the bay leaves when ready to can.

Fill the jars. Add 1 tablespoon of lemon juice to each single pint jar or 2 tablespoons to each quart jar. Using a large ladle, fill the jars with the tomato mixture to about 1/2-inch from the top; then give the contents a gentle stir to remove any bubbles or air-pockets and then refill if necessary again to 1/2-inch from the top. Wipe the rims and tighten the lids on until finger tight; not loose but not too tight.

Process the jars. Fill the canner or stockpot to about 2/3 full of luke-warm water. Transfer the filled jars to the canner into the rack using the jar lifter. Ensure the jars are covered by 1 to 2-inches of water, then bring the water to a boil. When water reaches a rolling boil, reduce the heat to medium to a gentle boil.

Process the jars in the water bath for 40 minutes for elevations up to 1000 Ft (for elevations 1,001 to 3,000 feet process for an additional 5 minutes; add 10 minutes for 3,001 to 6,000 feet; add 15 minutes for 6,001 feet to 8,000 feet). After the jars have finished processing, turn off the heat and allow the jars to rest in the hot water bath for at least ten minutes before removing.

Transfer jars to counter to cool. Line some clean dish towels on a counter to transfer the jars when they are done processing in the water-bath. Carefully remove the jars with a jar lifter without tilting or shaking to the towel to be left undisturbed for 24 hours. Do not re-tighten the lids if they have become loose. As the jars cool you should hear a “popping sound” telling you that your jars are sealing.

Cool jars undisturbed. Allow the jars to cool upright completely undisturbed for 24 hours to guarantee success. Check the jars have sealed properly by pressing down on the middle of the lid, if it pops back, it is not sealed. The disc on top should be curved downward and not move when pressed if properly sealed. Label the jars including the date they were made. Store the sealed jars in a cool dark place like a pantry, cellar or cold-storage room. Canned tomato sauce keeps well for 1 year.

If the jars did not seal properly, just put the jars in the fridge and use within a week. Any extra left-over tomato sauce that does not fill a jar or if you are not canning, can be stored in a refrigerator, just use within a week.

Recipe shared by J. Marshall

Nutritional Information
~Tomatoes are excellent sources for the essential nutrient Vitamin C.

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Banana Pepper Salsa

Banana Pepper Salsa

 

A canning recipe for a delicious, perfectly balanced medium-heat salsa that can be adjusted to be mild or hot by reducing or increasing the amount of banana peppers used in the recipe.

Banana Pepper Salsa (Canning Recipe)

Ingredients                Time: 4 hours                 Makes: 4 pints +
6 cups tomatoes, cooked down (approximately 20 medium-sized tomatoes)
1 large sweet onion, diced (approximated 1 1/2 cups)
2 large bell peppers, diced (approximately 1 cup)
4 large banana peppers, finely diced
4 large garlic cloves, finely minced
3 Tbsp fresh cilantro, de-stemmed and chopped
1/2 tsp cumin
1/4 tsp black pepper
1 1/4 Tbsp pickling salt
3 Tbsp sugar (optional)
3/4 cup apple cider vinegar

Canning Equipment
4 clean or sterile pint jars, rims and lids
stockpot or canner
canning rack (to hold jars in canner)
jar lifter

Instructions
Sterilize jars and prepare canning equipment. Sterilize jars by boiling them with the lids removed in a large stockpot for a couple of minutes; only necessary if jars have been used for other canning purposes. If the jars are relatively clean, a soap and water bath is good enough. Ensure that the seal on the lids are not damaged in any way, otherwise replace. Take out the stockpot or canner, the canning wrack, jar lifter and any other tools you will require when getting ready to can.

Prepare the tomatoes for blanching. Blanching is a cooking process wherein a food, in this case the tomato, is scalded in boiling water then plunged into an ice-water bath to halt the cooking process. Begin by preparing an ice-water bath for the tomatoes by filling a large bowl 3/4 full with ice-cold water and some ice-cubes.

Wash the tomatoes and remove the stems. Cut out the top of the tomatoes and any wounds, then cut a small ‘x’ on the bottom of each one. Gently squeeze out any seeds if you can, then transfer tomatoes to a large bowl.

Blanch the tomatoes. In a large sauce pot, fill half-way with clean or purified water and then bring to a boil. Place the tomatoes in the boiling water in batches, full but not enough to over crowd. Cook for about 1 min. or until the skin just starts to wrinkle and peel off. Using a slotted spoon, transfer the tomatoes to the ice bath to cool.

When the tomatoes have cooled for a couple of minutes in the ice-bath, the skins should slide right off. Remove the skins and then gently squeeze each tomato to discard the seeds and extra water; then transfer the skinned and gently squeezed tomatoes to a large clean bowl. When finished, drain the excess water out of the tomatoes using a large fine mesh strainer.

Cook the tomatoes. Transfer the peeled and drained tomatoes to a large sauce-pot over medium heat and cook gently for about 10 to 15 minutes or until much of the liquid is cooked off and a thick saucy/chunky tomato mixture begins to form. Stir occasionally with wooden spatula to prevent burning. Chop the larger tomatoes into smaller pieces using the spatula while cooking. When the tomatoes are finished cooking, remove from heat and set aside.

Prepare the other ingredients. Dice a large sweet onion and a couple large green bell peppers and then transfer to a large bowl. Finely dice the banana peppers and finely mince the garlic cloves, then also transfer to the large bowl. Lastly, de-stem the cilantro and then roughly chop the leaves, then also add to large bowl.

Prepare salsa. In a dutch oven or large soup pot, add the cooked down tomatoes along with the other prepared vegetable ingredients. Stir in the remaining ingredients which include the cumin, black pepper, pickling salt, sugar and apple cider. Bring the mixture to a light boil over medium heat then reduce the heat to a medium-low and simmer for 10 minutes, stirring often.

Fill the jars. Using a large ladle, fill the jars with the salsa mixture to about 1/2-inch from the top; then give the contents a gentle stir to remove any bubbles or air-pockets and then refill if necessary again to 1/2-inch from the top. Wipe the rims and tighten the lids on until finger tight; not lose but not too tight.

Process the jars. Fill the canner or stockpot to about 2/3 full of luke-warm water. Transfer the filled jars to the canner into the rack using the jar lifter. Ensure the jars are covered by 1 to 2-inches of water, then bring the water to a boil. When water reaches a rolling boil, reduce the heat to medium to a gentle boil.

Process the jars in the water bath for 15 minutes for elevations up to 1000 ft (for elevations 1,001 to 3,000 feet process for an additional 5 minutes; add 10 minutes for 3,001 to 6,000 feet; add 15 minutes for 6,001 feet to 8,000 feet). After the jars have finished processing, turn off the heat and allow the jars to rest in the hot water bath for at least ten minutes before removing.

Transfer jars to counter to cool. Line some clean dish towels on a counter to transfer the jars when they are done processing in the water-bath. Carefully remove the jars with a jar lifter without tilting or shaking to the towel to be left undisturbed for 24 hours. Do not re-tighten the lids if they have become loose. As the jars cool you should hear a “popping sound” telling you that your jars are sealing.

Cool jars undisturbed. Allow the jars to cool upright completely undisturbed for 24 hours to guarantee success. Check the jars have sealed properly by pressing down on the middle of the lid, if it pops back, it is not sealed. The disc on top should be curved downward and not move when pressed if properly sealed. Label the jars including the date they were made. Store the sealed jars in a cool dark place like a pantry, cellar or cold-storage room. Canned salsa keeps well for up to 2 years.

If the jars did not seal properly, just put the jars in the fridge and use within three weeks. Any extra left over salsa that does not fill a jar can be stored in a refrigerator without canning, just use within a few weeks. Enjoy!

Recipe shared by J. Marshall

Nutritional Information
Tomatoes and bell peppers are excellent sources for the essential nutrient Vitamin C.

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Mediterranean Cucumber Cups

 

Mediterranean Cucumber Cups

 

Attractive, flavourful and always popular salad appetizers that can compliment many types of dinners and pot-lucks.

 

Mediterranean Cucumber Cups

Ingredients                Makes: 20 to 24 cucumber cups                  Time: 45 minutes
2 large cucumbers
2 Tbsp red onion, finely chopped
1/2 bell pepper, finely chopped
15 cherry tomatoes, seeded and finely chopped
12 black olives, pitted and chopped
2 garlic cloves, finely grated
1/4 cup fresh parsley, de-stemmed and chopped
1/4 cup fresh feta, crumbled
1/4 tsp dried oregano
1 Tbsp lemon juice
1 Tbsp extra-virgin olive oil
sea salt and black pepper to taste

Instructions
Prepare the cucumbers. Peel the cucumbers fully or with the option of leaving thin strips of skin going down the entire length of the cucumber for a more decorative appearance. Trim the ends of the cucumbers and then cut the cucumbers into 1-inch thick pieces. Scoop out the seedy center of each slice with a small spoon, leaving a thin lining on the bottom in order to form little bowls.

Prepare the Mediterranean stuffing and then combine ingredients. Finely chop the red onion and bell pepper, then transfer to a large mixing bowl. De-seed the tomatoes and also finely chop and add to the same bowl. Finely grate the garlic cloves. Pit the olives, slice and then quarter the pieces. De-stem the parsley and then chop and then transfer all to the bowl. Crumble in some rinsed feta, sprinkle in the oregano, sea salt and pepper; and then add the lemon juice and olive oil. Give the salad stuffing mixture a stir just until it is evenly mixed.

Scoop about 1 tablespoon of the Mediterranean salad mixture into each of the cucumber cups. Garnish with small additional pieces of parsley and feta, for best appearances if desired.

Storage. The Mediterranean cucumber cups keep well and can be made ahead of time and stored in a refrigerator for up to 12 hours, though they are best if eaten within a few days.

Recipe shared by: J. Marshall

Nutritional Information

~This recipe is an excellent source for the essential nutrients: Vitamin C, Vitamin K, Vitamin A, Vitamin B6, Iron and Calcium.

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Macaroni Salad

Macaroni Salad

A flavourful pasta salad that serves great at potlucks and compliments many summer menus; made with bell pepper, celery, red onion, pickles and a creamy yogurt-based dressing.

 

Macaroni Salad

Ingredients                    Makes: 6 cups                    Time: 1 hour
2 cups uncooked elbow macaroni
1 red onion, diced
1 cup of celery, diced
1 bell pepper, diced
1/4 cup pickles, diced (sweet or dill)
1 jalapeño pepper, minced
3/4 cup Greek yogurt
1 tsp Dijon mustard
2 tsp maple syrup ~or~ liquid honey
2 Tbsp cider vinegar
1 Tbsp lemon juice
1/2 tsp sea salt or to taste
Freshly ground black pepper

Instructions
Prepare pasta. Bring a large pot of lightly salted water to a boil. Add the macaroni, and cook until tender, about 8 minutes. Rinse the cooked pasta under cold water until completely cool, drain and set aside.Macaroni Salad

Prepare vegetables. Dice the red onion, celery, bell pepper and pickles, then mince the jalapeño and set aside.

Combine sauce ingredients. In a medium to large bowl combine the Greek yogurt, Dijon mustard, maple syrup, apple cider vinegar, lemon juice, sea salt and pepper.

Stir in vegetables. Sir the prepared vegetables into the yogurt dressing until well mixed. Taste test the salad and add any additional sea salt or black pepper if required.

Chill. Chill the pasta salad for at least 1 hour. While the salad cools the sauce will thicken, and the flavours will absorb into the pasta. Taste test the salad before serving and add any salt or pepper needed for final seasoning. A tablespoon of yogurt could also be stirred in to give the salad a creamier and fresher appearance, but not necessary. Serve chilled and enjoy. Keeps for up to 5 days.

Recipe shared by: J. Marshall

Nutritional Information

*This recipe is an excellent source for the essential nutrients: Vitamin C, Vitamin K and Calcium.

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Dads Favourite Oatmeal Cookies

Oatmeal Cookies

 

Perfect oatmeal cookies just the way you like them. Baked to be chewy or crispy, as well can be made with chocolate chips or raisins, depending on your personal preference.

Dads Favourite Oatmeal Cookies

Ingredients           Makes: approx. 20 cookies           Time: 1 hour
1/2 cup unsalted butter (sub. 1/4 cup for coconut oil)
2/3 cup organic sugar
1 tsp vanilla extract
1 egg
2/3 cup all-purpose flour
1/2 tsp cinnamon powder
Pinch sea salt
1/2 tsp baking soda
1 1/2 cup quick rolled oats (sub. 2 Tbsp for ground flax and/or chia seed)
1/4 cup chocolate chips ~or~ raisins (optional)

Note: The substitute options offer nutritional alternatives to the recipe. The coconut oil substitute will cause the cookies to flatten out more when baking than if using only butter.

Instructions
Prepare cookie sheets. Line two cookie sheets with parchment paper to prevent sticking and to reduce burning bottoms of cookies.

Combine wet ingredients. Cream the butter and sugar together well. Add egg and vanilla and beat until light and fluffy.

Combine dry ingredients. Sift together the flour, cinnamon, sea salt and baking soda.

Combine wet and dry ingredients. Fold the dry ingredients into the creamed mixture. When the dry ingredients are almost incorporated, add the rolled oats; as well the ground flax and chia seeds if including. Lastly stir in the chocolate chips or raisins.

Create cookies. With slightly wet hands, create walnut-sized balls of cookie dough and place them onto the parchment lined aluminum cookie sheet about 2-inches apart. Wet hands prevent the cookie dough from sticking to the hands. Slightly wet hands to flatten cookies to just under 1-inch thickness, they will flatten more while cooking.

Bake. Bake at 350 degrees F. for about 8 to 10 minutes. For a chewy texture bake cookies for 8 minutes, for crispy cookies bake for a full 10 minutes.

Remove cookies from oven immediately after baking and transfer to a cooling rack with a spatula. Cookies keep good for a week, enjoy.

Recipe shared by: J. Marshall

Nutritional Information

~Rolled oats are an excellent source for the essential nutrients: Vitamin B1, Magnesium, and Protein.

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Mixed Greens and Herbs in Balsamic Vinaigrette

Mixed Greens and Herbs in Balsamic Vinaigrette

 

Mixed salad greens along with fresh herbs create a very attractive, delightfully scented and flavourful salad. Topped with radish, sunflower seeds and dried cranberries along with a simple balsamic vinaigrette dressing.

Mixed Greens and Herbs in Balsamic Vinaigrette

Ingredients                Makes: 4 servings                Time: 30 minutes
4 cups baby spinach ~or~ mixed salad greens
1/4 cup fresh parsley, de-stemmed
1/4 cup fresh mint, de-stemmed
2 Tbsp unsalted sunflower seeds, de-shelled
2 Tbsp dried cranberries
2 to 4 radish, thinly sliced
~Dressing~
small mason jar with lid
1/4 cup extra-virgin olive oil
2 Tbsp balsamic vinegar
2 Tbsp liquid honey ~or~ maple syrup

Instructions
Prepare salad ingredients. Clean and gently shake dry the spinach and/or mixed salad greens and then the herbs separately. De-stem the parsley and mint and separate the leaves. When the greens have been shaken dry, transfer to a large salad bowl.

Thinly slice the radish and then add the radish, sunflower seeds and cranberries to the salad and gently toss.

Prepare salad dressing. In a small mason jar add the olive oil, balsamic vinegar and the honey. Apply the lid firmly and then shake well to combine ingredients.

Add dressing. When you are ready to eat, add about half of the dressing to the salad and gently toss. If more dressing is desired it can be added as preferred. Eat immediately and enjoy.

Recipe Shared by: J. Marshall

Nutritional Information

Salad greens are an excellent source for the essential nutrients: Vitamin K, Vitamin A, Folate, Magnesium, Iron, Vitamin B2, Vitamin B6, Vitamin E and Vitamin C.

Sunflower seeds are an excellent source for the essential nutrients: Vitamin E, Vitamin B1, Selenium, Phosphorus, Vitamin B6 and Magnesium.

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Chicken Chilli Stuffed Banana Peppers

Chicken Chilli Stuffed Banana Peppers

 

Banana peppers are roasted, filled with a sweet and spicy pulled chicken chilli mixture and served with seasoned rice.

 

Chicken Chilli Stuffed Banana Peppers

Ingredients                  Makes: 4 servings               Time: 2 hours
8 banana peppers, sliced lengthwise just above stems to form boats
~Rice~ 
1 cup uncooked long-grain white rice
2 cups of chicken broth    –see recipe below
1 Tbsp extra-virgin olive oil
1/4 cup onion, diced
1 garlic, minced
1/4 cup stewed tomatoes    –see recipe below
~Chicken Chilli Mixture~
1 cup stewed tomatoes
2 Tbsp extra-virgin olive oil
1/4 cup sweet onion, diced
2 garlic cloves, minced
1/2 bell pepper, diced
2 boneless, skinless chicken breasts, each cut in half crosswise
1/8 tsp cumin
1/4 tsp chilli powder
1/4 tsp sea salt
pinch of black pepper
1 tsp maple syrup ~or~ honey

Instructions
Prepare rice. Rinse the uncooked white rice a couple of times or until the water runs clear; then set aside. In a large saucepan, bring the broth to a boil. Stir in the rinsed rice and then reduce the heat, cover with a lid slightly cracked and simmer for 10 minutes without further stirring.

Check the rice after 10 minutes to see if the water has largely reduced and steam holes can be seen through the rice. When the steam holes can be seen, turn off the heat and cover the rice completely with a fitting lid and leave for another 10 minutes. After this time the rice should have absorbed all the water moisture. Fluff the rice with a fork and set aside covered.

Dice one-quarter cup of onion and mince a garlic clove. In a skillet or non-stick pan over medium-low heat add a tablespoon of olive oil. Add the diced onion to the pan and cook for about five minutes stirring constantly to prevent burning. Then add the minced garlic and cook for about 1 minute longer or until fragrant, then add the quarter cup of stewed tomatoes.

Increase the heat on the element to medium heat and cook mixture for about 5 minutes, cooking down any access liquid from the tomatoes to prevent adding any more moisture to the rice. Stir constantly to avoid burning the onions and garlic. Turn off the heat and then add the rice. Stir the tomato-onion mixture into the rice until evenly mixed. Season rice with salt if desired and then set aside, covered to keep warm until ready to use.

Prepare vegetables for stuffing mixture. Slice the banana peppers lengthwise just above the stems to form boats that can later be filled with the chicken chilli mixture; and set aside. Finely dice the sliced off tops of the banana peppers and then set aside in a bowl with diced bell pepper and minced garlic. Dice the onion and set aside in its own bowl.

Prepare chicken chilli mixture. Slice two chicken breasts in half crosswise and then set aside in a bowl. In a large skillet over medium-low heat add the olive oil and then the diced onion. Cook onion stirring occasionally to prevent burning for about 5 minutes or until onion becomes translucent. Then add the bowl of diced peppers and minced garlic. Cook for one more minute or until garlic becomes fragrant, then add the tomato sauce and the seasonings which include the cumin, chilli powder, sea salt, black pepper and maple syrup. Stir to combine ingredients then add the halved chicken breasts.

Simmer this mixture on low heat for 15 to 20 minutes; stirring occasionally, or until the sauce is slightly thickened and the chicken is cooked through and no longer pink inside. Using two forks gently shred the chicken, pulling it apart into long pieces. Simmer the chicken chilli mixture for another 2 to 3 minutes so the chicken can absorb some of the sauce.

Prepare banana pepper boats. Preheat the oven to 400 degrees F (200 degrees C). Spoon the chicken chilli mixture into the banana pepper boats and bake for about 15 minutes or until the peppers have softened. Serve the roasted banana pepper boats atop the seasoned rice for an attractive presentation.

Recipe shared by: J. Marshall

*Try our Chicken Bone Broth recipe here.
*Try our Stewed Tomatoes recipe here.

Nutritional Information
This recipe is an excellent source for the essential nutrients: Vitamin B6, Vitamin C and Protein.

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Broccoli and Feta Soufflé

Broccoli and Feta Soufflé

 

A light and fluffy egg dish made by adding stiffly beaten egg whites to a savoury yolk mixture. This flavourful soufflé dish is especially attractive with the added colour provided by the broccoli florets and the diced red pepper.

Broccoli and Feta Soufflé

Ingredients                Makes: 4 servings                Time: 1hr 15min
1 tsp coconut oil ~or~ butter (for greasing)
2 cups broccoli, cut into small florets
1/3 cup feta, grated or crumbled
1 sweet onion, diced
1 red bell pepper, diced
4 to 5 garlic cloves, minced
2 Tbsp unsalted butter
6 eggs, separated
1/4 cup  + 1/2 cup milk
3 Tbsp all-purpose flour
1/5 tsp sea salt
black pepper to taste

Instructions
Prepare oven and soufflé dish. Preheat the oven to 375 degrees F. Grease a 4-cup soufflé dish with coconut oil and then very lightly coat with flour.

Prepare ingredients. Break apart a cleaned head of broccoli into small florets. Steam the broccoli for 4 to 5 minutes or until softened and then set broccoli aside in a colander to drain off any liquid.

Grate the feta or if the feta is in brine, rinse under clean water and then fully drain and then set aside to air-dry before crumbling.

Dice the sweet onion and then set aside on its own. Dice the bell pepper and the garlic and set aside together. Melt the butter in a large saucepan over medium-low heat. Add the diced onion and cook for 8 to 10 minutes or until the onion has turned translucent, released its moisture and the moisture has been mostly cooked off. Then add the finely chopped garlic and diced bell pepper and cook for a couple minutes longer. Stir the onion mixture often to prevent burning, when softened, transfer to a medium-sized bowl. Add the drained and air-dried broccoli to the onion mixture and stir to combine, then set aside.

In a small bowl mix together the flour, salt and pepper. Separate your egg whites from your yolks; putting the yolks in a small dish and the egg whites into a large mixing dish. Whisk the egg whites until stiff, then set aside. Pour 1/4-cup of the milk into a medium-sized bowl and set aside. Pour the other 1/2-cup of milk into a pot and gently bring to a boil and then immediately remove from heat.

Mix it all together. In the medium-sized bowl of cold milk, stir in the egg yolks and then the flour mixture until smooth. Next, stir the hot milk into the egg yolk mixture and then turn the mixture into the frying-pan to simmer on low heat (2 to 3 on the electric stove) for a few minutes and slowly thicken. Stir frequently until mixture has thickened, then remove from heat.

Add the broccoli and onion mixture to the thickened egg yolk and then stir in the grated or air-dried feta. Whisk the egg whites again if needed until stiff. Gently fold the soufflé mixture into the egg whites, stirring just until mixed.

Bake the soufflé. Turn the mixed soufflé ingredients into the prepared soufflé dish.  Bake in a preheated oven for approximately 30 minutes, or until it is puffed and golden brown. Timing is critical with soufflés as the can begin to deflate within minutes, so have everyone at the table ready to be served.

Recipe shared by:  J. Marshall

Nutritional Information

-Broccoli is an excellent source for the essential nutrients: Vitamin K, Vitamin C, and Folate.
-Eggs are an excellent source for the essential nutrients: Vitamin B12, Selenium and Protein.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~