Wednesday, October 04, 2017

Vegetable Soup

It's that time of year again where all I want to eat is warm, comfort food.  This soup is super easy to make and really hits the spot on those colder Autumn and Winter nights.

  • 1/2 large onion, chopped
  • 2 cups cauliflower
  • 1 cup brocolli
  • 3 medium carrots, sliced
  • 2 stalks celery, diced
  • 1 small zucchini, sliced and then quartered
  • 227g mushrooms, sliced
  • 350g potato,chopped (roughly 2 medium potatoes)
  • 540ml diced tomatoes
  • 4 vegetable bouillon cubes
  • 8 cups of water (more if vegetables aren't covered)
  • 1/8 teaspoon chili flakes (optional)
  • Salt and Pepper to taste

  • Chop up all the vegetables, throw them in a large pot along with the diced tomatoes, water, vegetable bouillon, water, chili flakes, salt and pepper.
  • Bring to a boil then lower to medium heat and let simmer for about 20-30 minutes or until the carrots and potatoes are cooked.

Makes 12 servings (1cup per serving) at 1 SmartPoints

Sunday, October 01, 2017

Quinoa and Lentil Chili

When someone mentions Autumn the first thing that pops in my head is chili.  This one pot, quick and easy chili will hopefully become a staple in your house.  It's great on it's own, paired with some crusty bread or even used as a topping for hot dogs.

  • 540ml canned red kidney beans
  • 540ml diced tomatos (I use Alymer's Accents with chili seasoning)
  • 2 - 398ml canned baked beans in tomato sauce
  • 540ml canned lentils
  • 798ml crushed tomatoes
  • 227g mushrooms, sliced
  • 1 green pepper, diced
  • 1 zucchini, sliced then quartered
  • 1 medium onion, diced
  • 2 cloves garlic,minced
  • 2 cups cooked quinoa
  • 2 tablespoons chili powder
  • 1/8 teaspoon chili flakes
  • Salt and Pepper to taste

  • Saute the onion, mushrooms, pepper, zucchini, and garlic in a splash of water until softened.  Add a pinch of salt and pepper.
  • Pour in all the canned ingredients, quinoa, and spices.  Stir util combined and then simmer on medium/low for up to 30 minutes make sure to stir occasionally.  The longer the chili simmers the better I think it tastes.

Makes 14 servings (1 cup per serving) at 4 SmartPoints.  I almost always have 2 servings at time, still low in points and super filling.

Friday, September 29, 2017

Oat Cakes

There is nothing better (in my opinion) than whipping up a batch of pancakes and then eating the whole stack and not feeling guilty about it because they are healthy and good for you!

  • 3/4 cup of quick oats
  • 1/2 cup water
  • 1 medium banana, mashed
  • 1/2 teaspoon chia seeds
  • 1 teaspoon cinnamon

  • Put the oats and chia seeds into your blender and blend until it becomes the consistency of flour.
  • Add the other ingredients into the blender and blend until the batter is smooth.  Add a bit of water if the batter seems to think, I add 1/2 tablespoon of water at a time.
  • I use a tablespoon to pour my pancake batter into a nonstick pan, I usually do a couple tablespoons per pancake.  Cook until the edges start to brown, flip and repeat.

This recipe yields 1 serving at 6 SmartPoints and is Simply Filling

**You can make this into a 4 SmartPoint recipe by using a 1/2 cup of quick oats, 1/4 cup of water, and half a banana**

Thursday, September 21, 2017

Tofu Scramble

Wanting something fast yet tasty to eat for breakfast or lunch?  I've got you covered then, my tofu scramble is pretty bomb if I do say so myself.

  • 6 mushrooms sliced
  • 1/2 small onion, chopped
  • 1/2 green pepper, diced
  • 1 tablespoon nutritional yeast
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon paprika powder
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 tsp black salt (sea salt will also work)
  • 1/4 tsp black pepper
  • 2 tablespoons water
  • 350g firm tofu, drained


  • Saute the garlic, onion, musrhooms, and green peppers in a bit of water until cooked.  
  • Crumble the block of firm tofu into a bowl using your hands to break it apart.
  • In a separate bowl mix all the spice together, including the water.
  • Pour the tofu and spice mixture into the pan with all the vegetables and stir until combined.  
  • Warm over medium heat for a few minutes, then serve.

Makes 2 servings at 5 SmartPoints or Simply Filling.

I like to serve mine with a slice or two of toasted bread and some hot sauce.


Monday, September 18, 2017

Deconstructed Stuffed Peppers

I don't know about you but I like when a meal comes together fast, is super easy to make and is of course delicious!!  This meal just happens to be one of those meals and is a staple in my home.


  • 2 cloves garlic, minced
  • 1 jalapeno, minced
  • 1 cup uncooked quinoa
  • 1 cup vegetable broth
  • 1 can (540ml) diced tomatoes
  • 1 can (540ml) black beans, drained and rinsed
  • 1cup corn
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1 lime, juiced
  • 5 sweet peppers, I like using a variety of colours but you use what you like
  • salt and pepper to taste


  • Preheat the oven to 400F, cut up peppers into quarters and place in a baking dish covered with tin foil. Once the oven is heated put the peppers in for about 30 minutes or until cooked to your liking.
  • Over medium heat cook garlic and jalapeno for a minute or so in a little splash of water
  • Add in the quinoa ,broth, diced tomatoes, black beans, corn, chili powder, cumin, salt and pepper to taste.  Stir everything together and then bring to a boil.  Once at a boil reduce to a simmer for 20 minutes or until the quinoa is cooked.
  • Squeeze in the lime juice and serve.

Makes 5 servings (1 cup of quinoa mixutre and 1 pepper) at 7 SmartPoints or Simply Filling

Topping ideas: avocado, cilantro, salsa

Wednesday, April 12, 2017

Baked Apple Pie Oatmeal

There's nothing better than having dessert for breakfast, especially if it reminds you of Apple Pie.

First lets make the cooked apple, you will need:
  • 1 medium apple diced (your choice if you peel it or not)
  • 1 tsp ground cinnamon
  • 1 packet sweetener of choice
  • 1 tsp corn starch
  • 2 tbsp of water
Place all ingredient into a microwave safe container, mix well and then cover.  Set your microwave to 2 1/2 minutes, stirring the apple mixture at the half way point.

While your apple is cooking we can start the oatmeal base, what you will need:
  • 1/2 cup of quick oats
  • 1/2 cup unsweetened soy milk (you can use other types of milk but your SmartPoints might change)
  • half a mashed banana (you can use a whole banana if you like, it just bulks up the recipe and adds a bit more of a sweetness)
  • 1 tsp ground cinnamon
  • half of the Cooked Apples (set the other half aside to top your baked oatmeal with)
Place the quick oats, unsweetened soy milk, mashed banana and ground cinnamon into a bowl and mix well. Add in half of your cooked apple once it is done and mix together with the oatmeal mixture.  Spray your baking dish with cooking spray of choice and pour the mixture in.

Bake for 20 - 30 minutes in a preheated oven set at 350°F.  Check at the 20 minute mark and give the Centre a touch, if it feels firm it’s done, if it’s not firm just put it in for another 10 minutes. 

Once your oatmeal is done, take it out of the oven and top with the remaining cooked apple.  This makes 1 serving at 4 SmartPoints.


**This recipe can also be made into muffins by placing the mixture into a muffin tin.  You should be able to get 3 muffins out of this recipe

Vegetable Soup