Tuesday, April 30, 2019

Simplified No-Crust Quiche

Quantity : 4 servings
Preparation : 15 min Cooking : 40 min 
Cooking Dish : 21 cm diameter
220 calories/serving

4 eggs size large
1/3 cup cream cheese 45 g
1/3 cup cream 15% 85 mL
2/3 cup Cheddar cheese, grated 50 g
5 sun-dried tomatoes (oil packed), finely chopped 20 g
1 serving Oven-Roasted Peppers
butter, unsalted, to grease the pie-dish
1 pinch salt [optional] 0.2 g
Before you start
Peppers must be roasted in advance.

Preheat the oven to 175°C/350°F. Butter a pie-dish.
Drain the sun-dried tomatoes and chop them finely. Peel, clean and pat dry the roasted peppers, then cut them into strips of about 1 cm.
In a bowl, beat the eggs with the cream cheese and cream using a fork. Add salt. Mix in the grated cheese, peppers, and tomatoes.
Pour into the prepared pie-dish and bake in the middle of the oven 35-40 min until firm. Check with a tooth-pick or knife if it is cooked through. If it comes out clean, the quiche is ready.
Let rest a few minutes before cutting.


Oven-Roasted Peppers

Quantity : 6 servings
Preparation : 5 min Cooking : 30 min Standing : 45 min
70 calories/serving

6 yellow or red sweet peppers 1.2 kg
2 tbsp extra virgin olive oil 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start
Only red and yellow peppers are used in this recipe. They are harvested from the same plant as the green ones but are plumper and sweeter after changing colour since they are picked when fully ripe.

Preheat the oven to 215°C/425°F.
Clean the peppers with a wet towel, pat dry, and place into an ovensafe dish or a roasting pan. Cook in the middle of the oven about 30 min, or until peppers are soft and browned in spots. Turn them a couple times during cooking.
Remove from oven, cover or wrap in a paper bag, and let cool down about 15-20 min (the moisture kept in the bag or under the cover will help the peeling). Remove the stem. Peel and cut each pepper lengthwise into 3-4 strips and remove seeds. Drain in a colander for about 30 min.
Add salt and pepper to taste only when ready to use. Drizzle with extra virgin olive oil. Serve.


Sausage Gravy and Biscuit Skillet

This recipe takes Biscuits and Gravy to a whole new decadent level . . .


Sausage Gravy
1 lb sage breakfast sausage (bulk)
4 Tbsp unsalted butter
4 Tbsp all-purpose flour
3 cups milk
2 tsp fresh ground black pepper
Optional garnish: fresh parsley, chopped

Drop Biscuits
2 cups all-purpose flour
½ cup shredded Parmesan cheese
1 Tbsp baking powder
1 Tbsp granulated sugar
½ tsp kosher salt
1 cup whole milk

Preheat oven to 450°F.

In a large (10”) oven safe skillet over medium high heat, cook sausage until lightly browned. Use a slotted spoon remove sausage from skillet and place in a bowl.

Meanwhile; prepare biscuit mixture. In a large bowl combine flour cheese, baking powder, sugar and salt. Mix with a fork until combined. Add milk and stir with a fork, until mixture comes together. Set aside.

Add butter to hot skillet and whisk until melted. Sprinkle flour over butter and whisk together. Allow mixture to bubble for 2 minutes to cook out the flour-y taste, whisking occasionally.

Add milk and whisk to combine, be sure to pick up the little sausage bits on the bottom of the skillet (they add a lot of flavor). Allow gravy to come to a bubble, about 3 minutes. Mixture will start to thicken as it cooks. Add sausage back to skillet/ Add black pepper and stir to combine. Remove from heat.

Place skillet on a cookie sheet. Add biscuits to pan, use a ¼ cup scoop or a heaping tablespoon full. Drop biscuits all around pan.

Bake for 10-12 minutes until biscuits are lightly browned, you may have to turn your pan half way through cook time if you oven does not cook evenly.

Remove from oven, sprinkle with fresh parsley.

Serve and enjoy!

From: http://www.theslowroasteditalian.com/2013/11/sausage-gravy-and-biscuit-skillet-recipe.html

Monday, April 29, 2019

Sweet Potatoes with Marshmallows

Image result for sweet potatoes with marshmallows

Boil 4 to 6 medium sweet potatoes until tender, but not soft.

Drain, peel, and put through ricer or mash with fork.  Add milk, butter, 4 tbsp chopped walnut meats, brown sugar, and salt to taste.

Turn mixture into buttered baking dish, allowing enough room between layer of potatoes and top of dish for a layer of marshmallows, which swell and spread during cooking.  

Bake in slow oven 325F until marshmallows are puffed and browned.  Serve in baking dish.

Serves 6.

Sunday, April 28, 2019

Italian Wedding Soup

Image result for italian wedding soup

1/2 lb. ground chicken
1 egg, lightly beaten
2 tbsp dry breadcrumbs
1 tbsp grated Parmesan cheese
1/2 tsp dried basil
1/2 tsp onion powder
5-3/4 cups chicken broth
2 cups thinly sliced escarole (I use baby spinach)
1 cup uncooked orzo pasta
1/3 cup finely chopped carrots

In medium bowl, combine meat, egg, breadcrumbs, cheese, basil and onion powder; shape into 3/4 inch balls.

In large saucepan, heat broth to boiling; stir in escarole, orzo pasta, chopped carrot and meatballs.  Return to boil, and then reduce heat to medium.  Cook at slow boil for 10 minutes or until pasta is al dente.  Stir frequently to prevent sticking.

Serves 8.

Fiddlehead soup

Fiddlehead Soup

2 servings
Soaking 10 min / Prep 15 min / Cooking 20 min
110 calories per serving

1 Tbsp. rice, long grain
240 g fiddleheads
1 Tbsp. butter, unsalted
1/2 shallots, finely chopped
2 cups chicken broth
salt and ground pepper to taste
2 tsp. slivered almonds (optional)

Fiddleheads may be poisonous if eaten raw. Make sure you wash them well, soak at least 10 minutes also to reduce their bitterness, and cook them in plenty of water.

A blender of food processor will be very useful to puree the soup.

Cook the rice and set aside.

Prepare the fiddleheads: wash them well, soak them at least 10 minutes, then blanch them 15 minutes in a pot of boiling salted water. Set them aside.

Melt the butter in a saucepan over medium-low heat. Add the finely chopped shallot and saute 2-3 minutes until it is translucent, taking care not to let it burn. Add the fiddleheads and cook 1 minute, then pour in the broth and the rice. Bring to a boil, cover and simmer 5 minutes. Add salt and pepper to taste.

Puree the soup in a blender, then distribute it into bowls and serve. If desired, garnish each bowl with sliced almonds.

The almonds were a very nice touch of texture. Hubby enjoyed this soup so much I thought he was going to scrape the finish off the bowl . . . LOL . . .

from soscuisine.com

Saturday, April 27, 2019

A Trip to the Passport Office . . . and if you read down far enough you will see my problem with them . . .

I wish I could have taken a photo to decorate this blog post but you aren't allowed to take photos in the Passport Office.  Here's one from google instead . . . 

Image result for canada passport office

I had a passport years ago when I used to travel fairly frequently to the US to attend board meetings for an international non-profit . . . and one very memorable trip to Trinidad & Tobago.  When it expired I didn't bother to renew it . . . 

. . . and then dear hubby became a long-distance truck driver and we were planning on travelling together.  I went to renew my passport and realized it was past due and I needed to reapply.  Well, times have changed since the first passport application and I was asked for more ID which I had not brought.  I walked away un-passported and didn't go back.

Anyway, we decided to try a short Canadian run for my first run and learned that I can not sit still for that many hours at a time, washing my hair in a bathroom sink in a truck stop isn't fun, and all I got to see were industrial areas and lots and lots of highways.  We tried a couple of other short trips but it just wasn't fun.  My least favourite was driving to Montreal in freezing rain.  Not something I plan to ever repeat.  So I didn't bother to renew my passport.  

Times change.  Dear hubby and I have found we love long road trips.  We've planned a road trip to the east coast this spring and we want to cut across Maine to shorten the mileage.  So off I went to the passport office, so organized that the lady behind the desk actually complimented me.  Turns out she is from Newfoundland so we had a lovely conversation while processing my application.  My passport will be in the mail shortly!

It has taken a bit of time to get to my main point . . . 

Passport applications and processes are set up to be simple.  As long as your life is simple it is a smooth and flawless process.  The problem is most of us do not have simple lives.  In my own case, the time I remained un-passported was because I didn't have a copy of my first marriage license with me.  I didn't need it the first time around.  Nowhere on the paperwork could I see information that suggested this was a requirement.  So I remained un-passported.

As I sat waiting for my turn earlier this week I couldn't help but overhear a few conversations (the place is very echo-y and sound carries very well).  I believe almost half of the people in there were turned away for one problem or another .  . . because life is complicated.  Some were turned away for things that they should have known about like a guarantor's signature on the back of the passport photo.  But some cases were very complex.  A lady with children had no proof of custody . . . because her ex and herself were apparently being civil and had a handshake agreement.  One older gentleman who spoke English as his second (or third?) language was having trouble understanding why he couldn't travel home with his expired citizenship card.  He is still a Canadian citizen despite the fact his id card needs to be renewed.  The passport agent was very helpful but I could tell (and so could he) that the gentleman really wasn't understanding.  Finally he suggested the gentleman go to a library and they could help him get is citizenship renewed.

(You know the libraries that are putting out sandbags to protect themselves from the storm of Conservative cuts.)

Anyway . . . I digress . . . 

I'm no expert on the world and how it should be but I am wondering if we shouldn't have clinics where people with complicated lives can go for help in preparing their passport applications . . . just a thought . . . because the current process is fraught with frustration and confusion . . . and repeated trips to stand in lines and find out something else is missing.

Tuesday, April 23, 2019

Potato Puree

Image result for potato puree

2 potatoes, Russet, Yukon Gold, or Idaho-type
1 tbsp butter
1/3 cup milk
salt and pepper to taste

Prepare the potatoes, leaving the skin on.  Boil or steam until tender, about 20 to 25 minutes.  Drain well and peel.  In a microwave-safe bowl, pour in the ilk with the butter and microwave on medium-high for a couple of minutes until hot.  Pass the potatoes through a food mill or potato ricer, then put the puree back into the pot used to cook the potatoes.  Pour in the butter-milk mixture.  Season with salt and pepper and blend well.  Reheat and serve warm.

Makes 2 servings.

Saturday, April 20, 2019


Image result for parsnip


Buy 1-1/2 pounds for 4 servings.  Buy smooth, firm, well-shaped parsnips, small to medium in size.


Scrape or peel.  Leave whole or cut into halves, quarters, or slices.


Cook, covered, in a small amount of boiling salted water until tender, about 30 minutes.


Season with salt, pepper, and melted butter or margarine and serve hot with a sprinkling of minced parsely.


Image result for mushrooms


Buy 1 pound for 4 to 6 servings.  Buy clean, firm, moist mushrooms which are free of spots.


Clean by brushing well.  Do not wash unless loam (aka dirt) clings to them.  If it is necessary to wash mushrooms, was quickly; do not soak.  Do not peel unless skin is tough.  Leave whole, or remove stems and chop fine, leaving caps whole.


Cook in a covered skillet in 1/4 cup butter or margarine for 8 to 10 minutes.  Season with salt and pepper.


Serve as a hot vegetable, or combine with other freshly cooked hot vegetables.  

Serving raw

Prepare mushrooms as suggested.  Excellent served raw in salads and vegetable trays.

There is more than one way to mash a potato

Image result for mashed potatoes

Boil potatoes.  Force through a ricer or mash well.  Season to taste with salt and pepper.

Add 1/3 cup of hot milk or potato liquid and 3 tbsp butter, margarine, sour cream, or sour milk for every 5 potatoes.  Beat well until light and fluffy.

To keep hot, set over pan of hot water or pile lightly in casserole and place in slow oven 325F.

Friday, April 19, 2019

Green Peas

Image result for green peas

Buy 3 pounds for 4 servings.  Look for bright green, fresh-looking pods that are somewhat velvety to the touch.


Prepare and serve as soon as possible after purchase.  Shell and wash just before cooking.  Reserve a few pods to cook with the peas.


Cook peas, covered, in 1 inch boiled salted water for 8 to 12 minutes.  Drop in a few of the pods for additional flavour.


Remove the pods.  Season with pepper and butter or margarine.  Try adding a sprinkling of chopped fresh mint leaves for variety.  Serve at once while the colour is bright and the flavour is fresh and sweet.

Thursday, April 18, 2019

Green Lentil Stew with a Tomato Sauce

Quantity : 4 servings
Preparation : 5 min Cooking : 30 min
190 calories/serving

1 cup green or brown lentils (dried), rinsed and drained 150 g
2 cups My Mother's Tomato Sauce 500 mL
1 pinch salt [optional] 0.2 g

Before you start
It is not necessary to soak the lentils in advance.

Rinse the lentils and pick out any small stones and debris. Cook them in a saucepan of salted water, about 20-25 min until tender but still somewhat al dente. Drain the lentils, discard the liquid, and set them aside.
Heat My Mother's Tomato Sauce in a saucepan over medium-low heat. Add the lentils and cook 5-7 min, with occasional stirring, until the lentils are fully cooked.

My Mother's Tomato Sauce

Quantity : 625 ml
Preparation : 10 min Cooking : 20 min

1 2/3 cup canned tomatoes (diced) 400 g
1 clove garlic
1/2 onions, finely chopped 100 g
1/2 carrots, finely chopped 50 g
1/4 stalk celery, finely chopped 18 g
1 tbsp olive oil 15 mL
1 1/2 tbsp butter, unsalted 20 g
1/2 tsp salt 2 g
1/4 tsp ground pepper 1 g

Before you start
A food processor to chop the vegetables and a pressure cooker to reduce the cooking time would make things easier with this recipe.

Finely chop the onion, carrot, celery, and garlic.
Heat the oil and butter in the pressure cooker or in a saucepan over low heat. Add the chopped vegetables. Cook 4-5 min, stirring a few times: the vegetables must soften without burning. Add the diced tomatoes, salt and pepper to taste.
If you are using a pressure cooker, cover, close, and bring to high pressure. Cook 15 min from the time it starts to spatter. (Follow the manufacturer's directions to determine when high pressure has been reached). If you are not using a pressure cooker, simmer, covered, for about 45 min.

This sauce can be stored up to 2 weeks in the refrigerator. Freeze larger quantities.


Image result for cauliflower


Buy one large head (about 3 pounds) for 4 to 6 servings.  The flowerets should be white of cream white, and they should have a fresh green jacket of outer leaves.  The head should be clean, heavy, and compact.


Wash well.  Remove the green stalks.  Leave the head whole or separate into flowerets.


Cook, covered in 1 inch of boiling salted water only until tender when tested with a fork.  Flowerets will require no more than 8 to 15 minutes; a whole head of cauliflower will require 20 to 30 minutes.


Serve hot with butter or margarine or serve with cheese sauce, almond butter, or Hollandaise sauce.

To serve raw cauliflower

Break into flowerets and serve on a relish plate.  Use as an appetizer with a dunking sauce.  Add to vegetable salads.

Candied Carrots

Image result for candied carrots

Cut cooked carrots in halves or quarters, if large.  Melt 1/2 cup butter in heavy pan; add 1/2 cup brown sugar.  Stir until melted; add carrots and cook until well glazed.

Wednesday, April 17, 2019


Image result for carrots


Buy 1 bunch (about 1-1/4 pounds) for 3 servings.  Choose firm, clean, well-shaped, smooth carrots with a bright gold colour.  Tops should be fresh and green.


Remove tops.  Scrape or pare carrots thinly with a knife or scru well with a stiff brush.  Leave whole, dice, cut into slices or strips, or shred.


Cook, covered, in 1 " of boiling, salted water.  Boil gently about 5 minutes for shreds, 10 to 20 minutes for cut pieces and 15 to 20 minutes for whole carrots.


Serve hot with a sprinkling of parsley and season with salt, pepper, and butter or margarine, or serve with lemon butter, or with white sauce.  Carrots may be mashed and served hot seasoned with pepper and melted butter or margarine.

Tuesday, April 16, 2019

Potato Skewers

Quantity : 1 serving
Preparation : 5 min Cooking : 15 min
190 calories/serving

3 small potatoes 140 g
2 shallots 80 g
1/2 tbsp olive oil 8 mL
1 pinch salt [optional] 0.2 g

Before you start
Metal skewers are needed for cooking.

Precook the potatoes in salted boiling water for about 5 min. Halve the shallots.
Drain the potatoes well, then thread them onto metal skewers alternating them with the shallots. Brush the skewers with olive oil and sprinkle with salt.
Cook for about 10 min over a hot grill, turning often, until the potatoes are tender. Serve.

Healthy Grilled Steak

Quantity : 1 serving
Brining : 30 min. Preparation : 5 min. Cooking : 10 min. Standing : 5 min
340 calories/serving

1/2 clove garlic, crushed or pressed
1 tsp olive oil 5 mL
ground pepper to taste [optional]
1/2 tsp herbes de Provence 0.4 g
1 pinch salt [optional] 0.2 g
1 T-bone steaks 260 g


Mash or press the garlic, then blend it with the oil, herbs, freshly ground pepper, and salt to form a paste. Pat the steaks dry with paper towels, then rub the garlic paste on both sides of the steaks. Let stand at room temperature for 30 min or refrigerate overnight.
Take the steaks out of the refrigerator at least 15 min before grilling. Grill the steaks with medium-high heat to the desired level of doneness, about 3 min per side for medium-rare (for a 1 cm thick steak), turning them once. Alternatively, cook the steaks under the broiler.
Let the steaks stand for a couple minutes before serving.

Monday, April 15, 2019


Image result for cabbage


Buy 1-1/2 pounds for 4 servings.  Heads of cabbage should be reasonably solid and heavy for their size and have a fresh green colour.


Wash well.  Cut into wedges and remove the core, or shred for cooking.

To cook wedges

Cook, covered, 10 to 15 minutes or until just barely tender in 1 " of boiling salted water or the water in which a ham or corned beef was cooked.

To cook shreds

Cook rapidly, uncovered, in a small amount (not more than 1/2") of boiling salted water for about 5 minutes, or until just crisply-tender.


Serve at once while hot.  Season with pepper and butter or margarine.

Buttered Cabbage

Add 1-1/2 to 2 tbsp of melted butter or margarine to each cup of drained, cooked cabbage.

Broccoli Cheese Custard

Image result for broccoli cheese custard

500 g pkg frozen broccoli
1/2 cup shredded Swiss cheese
1/2 cup grated Parmesan cheese
1/2 cup sour cream
1/2 tsp salt
1/4 tsp each of pepper and garlic powder
1/4 cup all-purpose flour
1/4 tsp baking powder
3 eggs, well beaten
1 tbsp butter or margarine

Place frozen broccoli in 1/2 cup of boiling water in a covered saucepan.  Place over heat.  Bring to a boil.  Simmer for 5 minutes until broccoli is broken up.  Drain well.  Chop into smaller pieces.

Combine broccoli, Swiss cheese, Parmesan cheese, and sour cream.

In a separate bowl, mix together the salt, pepper, garlic powder, flour, and baking powder.  Add to the broccoli.  Stir in the eggs.

Spoon broccoli mixture into a buttered 1-1/2 quart casserole dish.  Bake at 350F for 35 to 40 minutes until set.

Serve hot or warm.  Serves 4 to 6.

Note:  You can substitute 1/2 tsp of dried basil or oregano for the salt.

Note:  Good served with grilled steak, broiled tomato halves, and French bread.


Image result for broccoli


Buy 1-1/2 pounds for 4 servings.  Broccoli should be fresh and clean with stalks that are firm and tender.  It should have tightly closed green flower buds in compact clusters or heads; there should be no yellow colour evident in the buds.


Wash well and trim off a bit of the end of the stem, but do not remove the stems.  The whole stalk is edible.  If any of the stems are more than 1" in diameter, it is good to make lengthwise gashes through them (about 4 to 6) almost to the flowerets.  The stalks will then cook as quickly as the flower buds.


Drop the prepared broccoli into a small amount of boiling salted water.  Cover and cook quickly until just tender - 10 to 15 minutes.


Remove broccoli carefully from water to avoid breaking flower buds.  Serve at once seasoned with salt, pepper, and melted butter or margarine, or with lemon or almond butter, or with Hollandaise or a cheese sauce.

To serve raw broccoli

Use the flowerets in a lettuce and tomato salad or serve on a relish tray.

Sunday, April 14, 2019

Beets and Beet Greens

Image result for beets


Buy 2 bunches for 4 servings.  Beets are sold in bunches with tops on; tops should be fresh and green.  Beets should be smooth, clean and firm.


Cut off all but about 2 inches of the tops*.  Save the tops.  Wash beets well.


Cook whole beets, covered in boiling, salted water to cover until tender - 30 to 45 minutes.  Very old, woody beets will never cook tender.


Drain.  Pour cold water over beets and rub off skins.  Serve small beets whole; slice or dice large ones.  Reheat with butter or margarine, salt, pepper and a little fresh lemon juice or vinegar.

To serve Raw Beets

Shred fine and add to a salad.

*Cooking Beet Tops (Greens)

Rinse the greens well.  Cook, covered, using only the water that clings to the leaves after washing.  Boil for about 3 minutes until tender.  Serve at once seasoned with salt, pepper, and butter.  You could also use a little vinegar or fresh lemon juice.

Beans - Snap or Wax

. . . another favourite vegetable . . . 

Image result for wax or snap beans


Buy 1-1/2 pounds for 4 servings.  They should be clean, firm, crisp, tender and free from blemishes.


Young, tender beans need only to be washed and have the ends nipped off.  Cut crosswise into inch lengths, or sliver them lengthwise for French style beans.


Cook, covered, in 1/2 inch of boiling saled water.  Allow 15-20 minutes for cut beans; 10 minutes for French style beans.


Season with salt and pepper, and butter or margarine.  For variety, bacon or ham drippings or crumbled crisp-cooked bacon will add a good flavour.

To serve raw

Reserve a few young beans to cut into mixed green salads.

Brussels Sprouts

. . . one of my favourite vegetables . . . 

Image result for brussels sprouts


Buy 1 pound for 3 servings.  Brussels sprouts should resemble firm miniature heads of cabbage.  They should be compact and bright green in colour.


Remove any loose or discoloured leaves.  Cut off a bit of the stem.  Wash thoroughly in cold water.


Cook, covered in 1 inch of boiling salted water only until tender, about 8 to 1 minutes.


Serve at once seasoned with pepper and a generous amount of melted butter or margarine or serve with Hollandaise sauce . . . or . . .

Friday, April 12, 2019

Braised Brussels Sprouts with Marjoram

Quantity : 2 servings
Preparation : 5 min Cooking : 20 min
110 calories/serving

7 Brussels sprouts, cut in half or quartered 180 g
1/2 shallots, finely chopped 20 g
3 1/2 tsp butter, unsalted 16 g
2 tbsp pine nuts [optional] 16 g
1/2 cup chicken broth 125 mL
1/2 tbsp marjoram, fresh, chopped 4 g
2 tbsp cream 15% 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]


Prepare the vegetables: cut the sprouts in half (or into quarters, if large) and chop the shallot(s) finely.
Melt half the butter in a large pan over medium heat. Add the nuts and sauté until golden, about 3 min, with constant stirring, taking care not to let them burn. Transfer the nuts to a small bowl and set aside.
Add the sprouts to the pan and cook 2 min, with stirring, then pour in the broth, cover, and simmer until the sprouts are almost tender, about 7 min. Uncover and simmer until the broth evaporates, about 7 min.
In the meantime, melt the remaining butter in a small pan over medium-low heat. Add the shallot(s) and sauté until tender, about 2 min. Transfer the shallots to the pan with the sprouts, then stir in the chopped marjoram and cream. Cook over low heat, stirring frequently, about 3 min. Add salt and pepper. Mix in the pine nuts then serve.

Wednesday, April 10, 2019

Baked Potatoes

Image result for baked potato

Scrub potatoes, dry, and rub skins with soft butter or margarine.

Bake in preheated very hot oven 450F until tender, 45-60 minutes.

Remove from oven, cut slit, and pinch potato until it opens at slit.

Serve with butter or margarine, sour cream, or sprinkle with paprika.

Baked Mashed Potatoes

Image result for baked mashed potatoes

1-1/2 cups mashed potatoes
2 tbsp butter or margarine
1 egg
1/2 cup hot milk or cream
salt and pepper to taste

Combine ingredients, beat well, and place in greased baking dish.

Sprinkle with a little paprika and bake in moderate oven 375F until top is lightly browned.

Serves 4 to 6.

Tuesday, April 9, 2019

Salmon and Rice Buddha Bowl

Quantity : 2 servings
Preparation : 15 min Cooking : 10 min Standing : 1 h
500 calories/serving

5 tbsp rice, long grain 60 g
2 eggs size large
1 carrots, grated 100 g
1 stalk celery, finely diced 70 g
1 green onions/scallions, finely chopped
3/4 cup green kidney / flageolet beans (canned), rinsed and drained 190 mL
4 tsp extra virgin olive oil 20 mL
1 tbsp lemon juice, freshly squeezed 1/2 lemon
200 g salmon, canned
1 cup baby arugula 20 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tbsp fresh cilantro [optional] 2 g


Cook the rice. Let stand in the refrigerator at least 1 h.
Boil the eggs (10 min), cool them down immediately in cold water. Set aside.
When ready to serve, prepare the vegetables : grate the carrots, dice the celery, and chop the green onions. Put them in a salad bowl, with the rice, flageolet beans and arugula. Drizzle with the oil and lemon juice. Adjust the seasoning, then toss.
Transfer the salad to serving bowls. Cut the salmon into pieces and quarter the eggs. Place them on top of the salad, garnish with cilantro and serve.

Because of my fussy-eater husband, instead of mixing the ingredients I put each in a separate dish so he could pick and choose what to put in his bowl.  It worked out quite well.

Monday, April 8, 2019

Lightened-up Cream of Mushroom Soup

Image result for cream of mushroom soup

Cream of mushroom soup is usually quite high in fat, with about 9 grams per 1 cup (250mL) serving. Stock is the base of this soup, which has a touch of light cream for a bit of richness and only 111 calories and 4 grams of fat per serving. For an even lighter soup, use milk instead of the cream.

Portion size 8 servings
Credits :Canadian Living Magazine: October 2004

2 teaspoons extra virgin olive oil
1 onion chopped
6 cups sliced white and/or cremini mushrooms (1 lb/500 g)
6 garlic cloves minced
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 cup all-purpose flour
6 cups chicken stock (or vegetable stock)
3 tablespoons lemon juice or wine vinegar
1 cup 5% cream
1 tablespoon finely chopped fresh chives
1 tablespoon finely chopped green onion


In large saucepan, heat oil over medium heat; cook onion, mushrooms, garlic, thyme, salt and pepper, stirring occasionally, until liquid is evaporated, about 8 minutes. Sprinkle with flour; cook, stirring, for 1 minute.

Gradually stir in stock and lemon juice, scraping up any brown bits; bring to a boil. Reduce heat, cover and simmer for 10 minutes. (Make-ahead: Let cool for 30 minutes; refrigerate in uncovered container until cold. Cover and refrigerate for up to 24 hours. Reheat over medium heat.)

Stir in cream; heat until steaming but not boiling. Serve garnished with chives.

Friday, April 5, 2019

Grilled Salmon Steaks with Mango Dip

Quantity : 2 servings
Preparation : 10 min Cooking : 10 min
220 calories/serving

2 salmon steaks 340 g
1 tbsp olive oil 15 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/2 mangoes 150 g
1/2 tbsp fresh cilantro, chopped 1 g
1 tbsp gingerroot, grated 14 g
1/4 dried chili peppers 0.1 g
1 tbsp lime juice, freshly squeezed 1/2 lime

Before you start
The steaks can be cooked using either a broiler in the oven or an outdoor grill.
A blender or food processor will be very useful to purée the dip.

Place the salmon steaks in a glass baking dish. Brush them with the oil and a few drops of the lime juice, then let them marinate 10 min while preparing the barbecue, or preheating the broiler, and preparing the mango dip.
Peel the mango, cut the flesh from the pit and add it to a blender. Coarsely chop the fresh cilantro, grate the ginger and mince the chili pepper, then add them to the blender. Pour in the remaining lime juice and pulse the blender until a smooth consistency is reached.
Prepare the barbecue (medium-high heat) or preheat the broiler. Cook the salmon until just opaque, about 4-5 min per side. Check with a fork to see if the fish is cooked through. Add salt and pepper to taste.
Serve the steaks with the dip on the side.

Sauteed Zucchini

Quantity : 2 servings
Preparation : 5 min Cooking : 15 min
110 calories/serving

2 zucchini, sliced into 3-4 mm rounds 260 g
1 tbsp Parsley and Garlic Base  15 mL
1 1/2 tbsp olive oil 23 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start
A mandolin will make slicing the zucchini easier.

Prepare the zucchini. Slice them into 3-4 mm rounds.
Heat the oil in a pan over medium heat. Add the parsley and garlic base. Add the zucchini rounds and cook 5 min uncovered, stirring frequently.
Add salt and pepper, cover, and cook on low heat about 8-10 min, or until the zucchini is soft, but still a bit al dente.

Egg-Celery Sandwich Filling

Image result for egg salad sandwich

3 hard-cooked eggs
salt and pepper
1/2 cup finely chopped celery

Chop hard-cooked eggs well.  Season with salt and pepper.  Mix with celery and mayonnaise.  

Makes 4 sandwiches.

Thursday, April 4, 2019

Denver or Western Sandwich

Image result for western sandwich

For each sandwich, fry 1 tbsp onion in butter until slightly browned.

Add 1 tbsp minced cooked ham and stir in 1 slightly beaten egg.

Cook slowly until firm and season with salt and pepper.  

Serve hot.

Chicken Salad #1

Image result for chicken salad sandwich

1 cup minced, cooked or canned chicken
1/2 cup minced celery
1/4 cup mayonnaise or salad dressing
1/2 tsp salt
1/8 tsp pepper
pinch of Accent (I never use this)
1/4 tsp prepared mustard

Combine all ingredients.  Makes 4 sandwiches.

Tuesday, April 2, 2019

Tomato Salad with Oregano

Tomato Salad with Oregano

2 tomatoes cut into quarters
1 tbsp extra virgin olive oil
Salt & pepper to taste
¾ tsp dried oregano

Put all ingredients into a bowl and toss well.

Makes 2 servings.