Wednesday, February 28, 2018

Minestrone Soup

  • 1 medium onion, chopped
  • 2 cloves of garlic, minced
  • 2 ribs of celery diced
  • 1 medium carrot, sliced and then quartered
  • 1 medium zucchini, sliced and then quartered
  • 1/2 cup of green beans cut into 1" pieces
  • 540ml can of white beans (cannellini, kidney, etc.)
  • 28oz can of diced tomatoes, no salt added
  • 43g uncooked macaroni pasta
  • 1 large handful of baby spinach
  • 1 vegetable bouillon cube
  • 6 cups water
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

  • In a soup pot over medium heat add in the onion, celery, carrots and garlic, I use water to sauté them until the onion is translucent.
  • Add in the diced tomatoes, white beans, water, bouillon cube, and spices.  Give a good stir and then bring everything to a boil.  Once boiled lower the heat to a simmer and cook for 20 minutes.
  • Now add in the green beans and uncooked pasta, continue to simmer for another 12 minutes.
  • Add in the spinach and stir until wilted.

Makes 10 servings at 1 SmartPoint per serving (1 cup)

Sunday, January 14, 2018

Vegetable Stew

  • 1 small onion, minced
  • 1 small carrot, minced
  • 1 celery stalk, minced
  • 1 large onion, chopped
  • 2 tablespoons garlic, minced
  • 2 medium carrots, chopped
  • 2 celery stalks, chopped
  • 1 cup green beans, chopped into 1" pieces
  • 1 cup corn
  • 15oz potato, chopped (roughly 2 medium potatoes)
  • 8oz cremini mushrooms, chopped into large pieces
  • 6oz portobello mushrooms, chopped into large pieces
  • 1 1/2 cups frozen green peas
  • 540ml diced tomatoes, no salt added
  • 398ml tomato sauce, no salt added
  • 3 3/4 cups vegetable broth, no salt added
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon dried sage
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon kitchen bouquet (browning gravy liquid)
  • 2 tablespoons cornstarch
  • 2 tablespoons water
  • salt and pepper to taste

Directions with an Instant Pot
  • Place your Instant Pot onto Saute and toss in the minced onion, carrot, celery and 1/4 cup of vegetable broth and cook until the onion starts to go translucent.  
  • Add in minced garlic and cook for another minute, stirring often.
  • Add in the mushrooms and cook until all liquid has been evaporated
  • Press Cancel on the Instant Pot and add in the rest of the ingredients except for the cornstarch, water and peas
  • Place lid on Instant Pot and turn the Steam Release Valve to Sealing.  
  • Press Pressure Cook and adjust cooking time to 15 minutes.
  • After your stew is done cooking you can either allow your Instant Pot to releasr the pressure on it's own or you can manually release the pressure.  If you are manually releasing the pressure please be careful, do not put your face or body parts near the steam release valve.  I cover the valve with a cloth and then release the pressure to keep myself from getting burned from the extremely hot steam.
  • Once the lid is off the Instant Pot stir in your frozen peas, the heat from the stew will heat them through.
  • Mix together the cornstarch and water and add to the stew to help thicken it, stirring a few times.

Directions without an Instant Pot
  • Place 1/4 cups vegetable broth into your pot along with the minced onion, carrot and celery.  Cook on medium/low until the onion is translucent.
  • Add in the garlic and cook for a few more minutes, stirring often.
  • Add in the mushrooms and cook until all the water has evaporated.
  • Add in the rest of the ingredients except for the cornstarch, water and peas.
  • Stir and bring to a boil.  Once boiling reduce heat and simmer, covered for 30 minutes or until the potato and carrots are cooked.
  • Add in your peas and stir, the heat from the stew will heat them through.
  • Mix together the cornstarch and water and add to the stew to help thicken it, stir a few times and then serve.

Makes roughly 16 servings (1 cup) at 1 SmartPoint per serving

Tuesday, January 09, 2018

Curried Sweet Potato Stew

  • 1 medium onion, diced
  • 2 tablespoons garlic, minced
  • 4 teaspoons ginger root, minced
  • 1 teaspoon curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon turmeric powder
  • 1 teaspoon ground coriander
  • 1/4 teaspoon chili flakes
  • 15oz sweet potato, pealed and diced (about 1 large)
  • 1 small head of cauliflower, cut into bite sized pieces
  • 540ml chickpeas, drained and rinsed
  • 540ml diced tomatoes
  • 400ml light coconut milk
  • 1 cup vegetable broth, no salt added
  • 5oz baby spinach
  • 3/4 teaspoon salt, or to taste
  • 1/4 teaspoon black pepper, or to taste
  • 2 tablespoons water

  • In a nonstick pan add in your water, onion, and garlic and sauté on medium until onions become translucent
  • Add in ginger and cook for 1 minute.
  • Add in the curry powder, cumin, turmeric, coriander and chili flakes and cook for another minute or until spiced become fragrant
  • Add in sweet potato, cauliflower, chickpeas, diced tomatoes, coconut milk, vegetable broth and mix well. 
  • Bring the pot to a boil, reduce to a simmer, cover and let cook for 15 minutes.  At the 15 minute mark remove the lid, stir and continue cooking, uncovered for another 15 minutes.
  • Add in spinach and cook for another 3 minutes, stirring to help wilt the spinach.

Makes 8 servings (1 cup) for 3 SmartPoints.  I like to serve the stew over some basmati rice for a few additional SmartPoints.

Sunday, January 07, 2018

Chocolate Chip Banana Bread Baked Oatmeal

  • 1/2 cup quick oats
  • 1/2 cup water
  • 1 ripe banana, mashed
  • 1 teaspoon pure vanilla extract
  • 1/2 teaspoon chia seeds (optional)
  • 1/2 teaspoon baking powder
  • 5g Enjoy Life mini chocolate chips

  • Preheat your oven to 380F
  • Place the quick oats, water, mashed banana, vanilla, chai seeds, and chocolate chips into a bowl and mix well. Spray your baking dish with cooking spray of choice and pour the mixture in.
  • Bake for 30 - 35 minutes.  When you take the oatmeal out the centre should feel a bit firm to the touch.

This recipe makes 1 serving and is 5 SmartPoints


Tuesday, December 12, 2017

Split Pea Soup

  • 1 medium onion, chopped
  • 2 medium carrots, sliced and then quartered
  • 3 ribs of celery, chopped
  • 25oz potatoes, diced
  • 2 cups dry green (or yellow) split peas
  • 1 tablespoon Better than Bouillon Vegetable
  • 8 cups water*
  • 2 tablespoons Nutritional Yeast
  • 1/2 teaspoon red pepper flakes
  • salt and pepper to taste

  • Throw everything into a large pot and bring to a boil, reduce heat and simmer, covered for 30-45 minutes or until you get a thick creamy consistency.
  • I like to mash mine up a bit using a potato masher (you don't have to) and I serve it with some rice.  

Makes 12 servings, 1 cup per serving works out to 1 SmartPoint

* Water should be covering all the vegetables, if not add more until it is.

Tuesday, December 05, 2017

Red Lentil and Chickpea Dal

  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 4 teaspoons ginger, minced
  • 2 cups dry red lentils
  • 540ml canned chickpeas, drained and rinsed
  • 500ml diced tomatoes
  • 3/4 cups light coconut milk
  • 3 cups and 2 tablespoons water 
  • 1 tablespoon ground cumin
  • 1 tablespoon chili powder
  • 2 tablespoon curry powder 

  • Add 2 tablespoons of water to your nonstick pan with the chopped onion, cook onion for a few minutes on medium-high until translucent.  Add more water if needed.
  • Add in minced ginger, cumin, chili powder, and curry powder.  Stir well and let cook for a minute or two.
  • Add in lentils, chickpeas, tomatoes, water and coconut milk.  Stir everything together, bring to a boil and then reduce to medium-low, cover and simmer for 25-30 minutes stirring occasionally.

Makes 6 servings (1 heaping cup per serving) at 1 SmartPoints per serving.  I like to serve mine with some rice and/or over some baby spinach.

Monday, November 13, 2017

S'mores Donuts

Donut Ingredients
  • Preheat oven to 375F
  • Mix the dry ingredients together, then add the wet ingredients and mix well.
  • Lightly spray your donut tray with some nonstick spray and then divide the mixture into your donut tray trying to keep the mixture as equal as possible in each individual donut mould.  
  • Bake for 10-15 minutes
Makes 6-8 servings depending on how you divide out the mixture.  6 donuts is 2 SmartPoints per donut and 8 donuts is 1 SmartPoints per donut.

Chocolate Icing Ingredients
  • 2 teaspoons sifted icing sugar
  • 1/2 teaspoon sifted unsweetened cocoa powder
  • 1 teaspoon water (more or less depending on how thick or runny you want your icing to be)

  • Mix dry ingredients together add in the water a little bit at a time so that you are able to control the thickness of your icing.  
  • Drizzle chocolate mixture over all the donuts evenly and enjoy!

6 Servings at 0 SmartPoints per serving

Minestrone Soup