Ingredients

½ cup shredded Gouda cheese, preferably smoked

2 tablespoons chopped scallion

1 tablespoon sliced pimientos, chopped

1 teaspoon paprika, divided

4 small boneless, skinless chicken breasts (1¼-1½ pounds total), trimmed and tenders removed (see Tip)

½ teaspoon salt, divided

1 tablespoon extra-virgin olive oil

Preparation

1. Preheat oven to 400°F.
2. Combine Gouda, scallion, pimientos and ½ teaspoon paprika in a small bowl.
3. Cut a horizontal slit along the thin, long edge of each chicken breast, nearly through to the opposite side, and open like a book. Sprinkle the breasts with ¼ teaspoon each salt and pepper. Divide the cheese filling among the breasts, placing it in the center of each. Close the breast over the filling, pressing the edges firmly together to seal. Sprinkle the breasts with the remaining ½ teaspoon paprika, ¼ teaspoon salt and pepper.
4. Heat oil in a large ovenproof skillet over medium-high heat. Add the chicken and cook until browned on one side, about 2 minutes. Turn the chicken over and transfer the skillet to the oven. Bake until the chicken is no longer pink in the center and an instant-read thermometer inserted into the thickest part registers 165°F, about 15 minutes.

Ingredients

Zest and juice of 1 lemon, divided 

½ cup sliced almonds, coarsely chopped

1 tablespoon finely chopped fresh dill or 1 teaspoon dried

1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided

1¼ pounds cod (see Tip) or halibut, cut into 4 portions

4 teaspoons Dijon mustard

Lemon wedges for garnish

Preparation

1. Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.
2. Combine lemon zest, almonds, dill, 1 tablespoon oil, ½ teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.
3. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.
4. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining ½ teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.

INGREDIENTS

Vegetable Salad Rolls

½ pkg rice noodles

2 Tbsp rice vinegar

salt

8 large rice paper rounds

½ cup finely shredded zucchini

¼ cup finely shredded carrot

⅓ cup finely shredded cabbage

2 Tbsp chopped unsalted cashews

1 green onion, sliced on an angle

¼ cup fresh basil leaves (preferably Thai basil)

¼ cup fresh mint leaves

¼ cup fresh coriander leaves

Cashew Dipping Sauce

3 clove 3 garlic cloves, minced

tsp finely grated fresh ginger

¼ tsp chili pepper flakes

1 Tbsp sesame oil

1 Tbsp tomato paste

3 Tbsp cashew butter

3 Tbsp hoisin sauce

1 tsp sugar

1 cup water

DIRECTIONS

Vegetable Salad Rolls

1. In a bowl soak, noodles in very hot water to cover 15 minutes and drain well in a colander. Reserve half of noodles for another use. With scissors cut remaining noodles into 3- to 4-inch lengths and in a small bowl toss with vinegar and salt to taste.

2. In a shallow baking pan (or a pie plate works well) dip a round of rice paper in hot water until pliable, just about 15 seconds.

3. Carefully lay rice paper on a tea towel. Arrange a bit of zucchini, then carrot, then cabbage in a row at one end of rice paperl. Spread a small handful of rice noodles over and sprinkle with cashews and green onion. Top with basil leaves, mint and coriander. Tightly roll up rice paper, folding in sides when half rolled. (Don’t worry if the first one is messy – it usually takes at least one to get the feel of rolling the salad rolls). Repeat with remaining rice paper rounds. Wrap rolls with damp paper towel, store in a resealable bag and chill.

4. Salad rolls can be made up to a day in advance. To serve, slice each roll in half diagonally and serve with cashew dipping sauce.

Cashew Dipping Sauce

1. Bring all ingredients up to a simmer in a saucepot over medium heat. Simmer, stirring occasionally, for 5 minutes. Serve sauce warm or at room temperature

INGREDIENTS

½ cup chopped fresh parsley, plus 8 to 10 parsley stems

4 sprigs thyme

1 lb(s) green split peas, picked over and rinsed

1 large leek, white and green part only, halved lengthwise and thinly sliced crosswise

2 stalks celery, chopped

2 carrots, chopped

Kosher salt and freshly ground pepper

1 smoked turkey leg (1 to 1 1/2 lbs)

¼ cup nonfat plain yogurt

½ cup frozen peas, thawed

Crusty multigrain bread, for serving (optional)

DIRECTIONS

1. Tie the parsley stems and thyme together with kitchen string and place in a 6-quart slow cooker. Add the split peas, leek, celery, carrots, 1 teaspoon salt and 1/2 teaspoon pepper; stir to combine. Add the turkey leg and 7 cups water. Cover and cook on low until the split peas and meat are tender, 6 to 8 hours.

2. Discard the herb bundle. Discard the skin and bones from the turkey leg and shred the meat. Vigorously stir the soup to break up the peas and make the soup smoother. Thin with water, if desired. Stir in the chopped parsley and about three-quarters of the turkey meat; season with salt and pepper.

3. Ladle the soup into bowls. Thin the yogurt with a little water, then spoon onto the soup. Top with the thawed peas and the remaining turkey. Serve with bread, if desired.

INGREDIENTS

4 5-oz center-cut salmon fillets (about 1″ thick)

3 Tbsp fresh lemon juice

3 Tbsp olive oil

Kosher salt

1 bunch kale, ribs removed, leaves very thinly sliced (about 6 cups)

¼ cup dates

1 Honeycrisp apple

¼ cup finely grated pecorino

3 Tbsp toasted slivered almonds

Freshly ground black pepper

4 whole wheat dinner rolls

DIRECTIONS

1. Bring the salmon to room temperature 10 minutes before cooking.

2. Meanwhile, whisk together the lemon juice, 2 tablespoons of the olive oil and 1/4 teaspoon salt in a large bowl. Add the kale, toss to coat and let stand 10 minutes.

3. While the kale stands, cut the dates into thin slivers and the apple into matchsticks. Add the dates, apples, cheese and almonds to the kale. Season with pepper, toss well and set aside.

4. Sprinkle the salmon all over with 1/2 teaspoon salt and some pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-low heat. Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on one side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch, about 3 minutes more.

5. Divide the salmon, salad and rolls evenly among four plates

INGREDIENTS

Crumble

3 ½ cups gluten-free oats

2 ½ cups raw almonds

1 tsp cinnamon

¼ tsp sea salt

4 cups dates, pitted

Filling

2 cups natural peanut butter

2 ripe bananas

½ tsp sea salt

1 cup dates, pitted

2 Tbsp water

1 cup jam of your choice

3 Tbsp chia seeds (optional)

DIRECTIONS

Crumble

1. Grind almonds in a food processor until they become a fine meal and place into a mixing bowl. Grind oats the same way, then add the almond meal back in.

2. Add cinnamon and sea salt, and with the food processor running add in dates a few at a time, until the mixture starts to come together. Press 3/4 of this mixture into a parchment lined 9-inch x 13-inch pan.

Filling

1. Blend peanut butter, bananas and sea salt together in a food processor.

2. In the same style as the almonds/oats mixture, feed the dates in a few at a time until the mixture is smooth. If the mixture seems too thick to spread with a spatula, add a little water as necessary.

3. Spread this mixture over the pressed base in the pan.

4. You can mix chia seeds into the jam if you like, then spread the jam over top of the peanut butter layer.

5. Then add the remaining crumble on top.

6. Refrigerate overnight and cut into squares. Store squares in the fridge to prevent melting.

INGREDIENTS

1 zucchini, peeled and chopped (about 2 cups)

½ avocado

¼ cup tahini

¼ cup fresh lemon juice

2 Tbsp olive oil

½ inch fresh ginger

½ clove garlic (or a full one, if your friends can handle it)

½ tsp salt

Pinch of cayenne (optional)

DIRECTIONS

1. Place all the ingredients in a food processor and process until smooth.

2. Stop occasionally to scrape down the sides of the bowl with a rubber spatula.

3. Store in the fridge in an airtight container for up to 4 days.

INGREDIENTS

1 bunch asparagus, ends trimmed (about 20 spears)

2 Tbsp olive oil

1 Tbsp chopped fresh rosemary leaves

1 pinch kosher salt

1 pinch freshly ground black pepper

4 – 6 oz thinly sliced smoked salmon (1 slice per asparagus spear)

DIRECTIONS

1. Preheat the oven to 400ºF.

2. Lay the asparagus on a foil-lined baking sheet. Drizzle with olive oil. Sprinkle with rosemary, salt, and pepper. Roast until cooked and starting to brown around the edges, about 10 minutes. Remove from the oven and transfer to another baking sheet to cool.

3. Once the asparagus have cooled, wrap each spear in a slice of smoked salmon. Arrange on a serving platter and serve at room temperature.

INGREDIENTS

2 Tbsp extra-virgin olive oil

1 small green bell pepper, diced

1 small red bell pepper, diced

½ red onion, thinly sliced

2 cups packed baby spinach

¼ cup sun-dried tomatoes (not packed in oil), chopped

1 clove garlic, sliced

10 large eggs, beaten

Kosher salt and freshly ground black pepper

Hot sauce, for serving

DIRECTIONS

1. Preheat the oven to 375ºF.

2. Heat the oil in a medium oven-safe nonstick skillet over medium-high heat. Add the bell peppers and onion and cook, stirring occasionally, until softened, 6 to 7 minutes. Add the spinach, sun-dried tomatoes and garlic and cook, stirring frequently, until the spinach is just wilted and still vibrant green, about 1 minute.

3. Reduce the heat to low and add the eggs, 1 teaspoon salt and a few grinds of black pepper. Stir gently to distribute the vegetables. Bake until the eggs are set, 13 to 15 minutes.

4. Let stand for 5 minutes, then slice into 6 pieces. Serve with hot sauce. Refrigerate in an airtight container for up to 1 week.

INGREDIENTS

Yogurt “Cheese”

2 cup (500 mL) 2% yogurt

2 cup (500 mL) ricotta cheese (low-fat is fine)

Crust

2 cup (500mL) graham cracker crumbs

1 tsp (5 mL) finely grated lemon zest

¼ tsp (1 mL) salt

½ cup (125 mL) unsalted butter, melted

Filling

1 recipe Yogurt cheese

¼ cup (60 mL) honey

1 large egg

1 tsp (5 mL) finely grated lemon zest

1 tsp (5 mL) vanilla extract

Topping

1 ½ cup diced fresh mango

DIRECTIONS

Yogurt “Cheese”

1. Prepare yogurt “cheese” a day before needed. Stir yogurt and ricotta together and place in a cheese cloth (or large paper coffee filter) in a strainer. Place strainer over a bowl, wrap loosely with plastic wrap and chill for 24 hours. Discard whey (liquid in bowl), and refrigerate yogurt cheese until ready to use.

Crust

1. Preheat oven to 325 F (160 F).

2. Combine graham cracker crumbs, lemon zest, salt and melted butter and press into an ungreased 9-inch (22 cm) pie plate. Bake for 10 minutes, then cool while preparing filling.

Filling

1. For filling, stir yogurt cheese with honey, egg, lemon zest and vanilla. Spoon into cooled pie shell and bake for 30 minutes. Cool to room temperature, then chill at least 4 hours before serving.

Topping

1. Top with diced mango immediately before slicing.

INGREDIENTS

Spinach Balls

2 pkg frozen chopped spinach (defrosted), approx 300 grams each

1 egg

2 egg whites

4 green onions

1 pkg chicken stuffing mix, approx 120 grams

1 cup grated light Parmesan Cheese

¼ cup extra virgin olive oil

Cooking spray

Sweet Hot Mustard

¼ cup dry mustard

¼ cup vinegar

2 Tbsp white sugar

1 egg yolk

DIRECTIONS

Spinach Balls

1. Preheat oven to 350F.

2. Squeeze a small portion of the moisture from defrosted spinach and place in a large mixing bowl.

3. Add whole egg and egg whites (reserve 1 yolk for the Sweet Hot Mustard).

4. Finely chop green onions, adding to bowl as you chop.

5. Add stuffing mix, Parmesan cheese and extra virgin olive oil. Stir ingredients until well combined. Feel free to use your hands.

6. Spray baking sheet with cooking spray.

7. Form mixture into bite size balls and place on baking sheet. Place in hot oven. Set timer for 15 minutes.

Sweet Hot Mustard

1. Whisk dry mustard and vinegar together in a small stove top pot. Whisk in sugar and egg yolk until combined.

2. Cook mustard at medium heat until slightly thickened.

3. Remove from heat and let stand to cool.

INGREDIENTS

Grilled Vegetable Kebabs

1 japanese eggplant, sliced into 1-inch/2.5cm rounds (1)

1 zucchini, sliced into 1-inch/2.5cm rounds (1)

1 red pepper, cut into 2-inch/5cm long rectangles (1)

8 red cherry tomatoes (8)

3 Tbsp extra virgin olive oil (45ml)

2 tsp balsamic vinegar (10ml)

pinch each salt and freshly ground pepper (pinch each)

6 12 inch long wooden skewers (30cm)

Pizza Dip

1 7 ½ oz can pizza sauce

½ cup shredded mozzarella cheese (125ml)

¼ cup cream cheese, softened (50ml)

¼ cup finely chopped pepperoni (50ml)

Pesto Aioli

½ cup mayonnaise (125ml)

2 Tbsp sour cream (30ml)

2 Tbsp prepared pesto (30ml)

2 tsp fresh lemon juice

DIRECTIONS

Grilled Vegetable Kebabs

1. Grease grill lightly and preheat to medium-high. In a small bowl whisk the olive oil with the balsamic vinegar, salt and pepper. Set aside.

2. Put the cherry tomatoes together on 1 skewer. Thread the other skewers by alternating with remaining vegetables, according to taste. Each skewer will fit about 10-12 pieces. Lightly brush prepared skewers with olive oil mixture and set all but the cherry tomato skewer on the grill.

3. Grill vegetables, turning and basting occasionally, until tender-crisp, about 10 -15 minutes. Add cherry tomato skewer to the grill during the last 3-5 minutes of cooking. Serve vegetables alone, or with pizza dip.

Tip: To prevent wooden skewers from burning, soak for 30 minutes in warm water before threading with ingredients and setting on the grill. You could also brush vegetables with your favourite prepared vinaigrette before grilling.

Pizza Dip

1. Combine ingredients together in a microwave safe bowl and cover. Microwave on medium heat for 3-5 minutes, stirring halfway during cooking time, until cheese is melted and dip is bubbling.

Makes 1 1/4 cups/300 mL

Tip:

You could double this recipe for the whole family to enjoy as a fondue, using grilled or fresh vegetables, as well as breadsticks, for dipping.

Pesto Aioli

1. Stir ingredients together and serve with grilled vegetables.

Makes 1/2 cup/125 mL

Tip: Double the batch and use on sandwiches with leftover grilled vegetables or other fillings, such as cooked chicken.

Ingredients

Ingredients

Ingredients

Ingredients

1 tablespoon smoked paprika

1¼ pounds wild salmon, cut into 4 portions

Preparation

1. Position racks in upper third and middle of oven; preheat to 425°F.
2. Combine 1 tablespoon oil, paprika and ¼ teaspoon salt in a medium bowl. Very thoroughly pat chickpeas dry, then toss with the paprika mixture. Spread on a rimmed baking sheet. Bake the chickpeas on the upper rack, stirring twice, for 30 minutes.
3. Meanwhile, puree buttermilk, mayonnaise, herbs, ¼ teaspoon pepper and garlic powder in a blender until smooth. Set aside.
4. Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add kale and cook, stirring occasionally, for 2 minutes. Add water and continue cooking until the kale is tender, about 5 minutes more. Remove from heat and stir in a pinch of salt.
5. Remove the chickpeas from the oven and push them to one side of the pan. Place salmon on the other side and season with the remaining ¼ teaspoon each salt and pepper. Bake until the salmon is just cooked through, 5 to 8 minutes.
6. Drizzle the reserved dressing on the salmon, garnish with more herbs, if desired, and serve with the kale and chickpeas.

Ingredients

1¼ cups low-fat plain yogurt

1½ cups chopped fresh berries (strawberries, blueberries, raspberries and/or blackberries)

4 teaspoons pure maple syrup, divided

Carrots replace cocktail wieners in this healthy update of pigs in a blanket. Soaking the carrot “dogs” in a smoky marinade is the key to giving them that hot dog flavor, for a vegan app meat-eaters will love too. Serve with dipping sauces like honey mustard or ranch dressing to take these to the next level.

Ingredients

Ingredients

Ingredients

8 ounces whole-wheat elbow macaroni (about 2 cups)

1 cup chopped red bell pepper

½ cup thinly sliced celery

2 scallions, chopped

2 tablespoons chopped fresh parsley or cilantro

1 ripe medium avocado

¼ cup mayonnaise

Ingredients

Ingredients

Ingredients