Sweet Potato Pear Soup

Easy, nutritious and absolutely luxurious! A savory, sweet and satisfying soup. And you can make it 3 days ahead of when you plan to serve it.

Ingredients:

1 1/2 tbsps butter

2 small onions, finely chopped

2 lbs sweet potatoes, peeled and diced

28 oz can pears (drain, reserve liquid and dice)

8 cups chicken broth

2 tsps fresh thyme

1 serving cup plain Greek yogurt and fresh thyme to garnish 

Melt butter in a large pot on medium heat. Sauté onions 2-3 minutes. Add diced sweet potato for 3-4 minutes before adding broth. Bring to a boil, then reduce to a simmer for 20-25 minutes or until sweet potato is tender. Cool the soup. Drain the pears, reserving the liquid. Dice and add to the soup along with 2 tsps fresh thyme leaves. Add soup to a food processor (you may have to work in batches) and purée until smooth. Return to the pot and gently reheat. Taste and add more reserved pear liquid or more broth if needed. Ladle into bowls and add a dollop or swirl of Greek yogurt and a sprig of thyme. For the swirl simply spoon some yogurt into a plastic zip bag and snip off a corner. Get creative! Makes 12 servings.

Adapted from: callieknutrition.com

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Glazed Gingerbread Cookie Bars

Incredibly soft and spiced just right. These gingerbread cookie bars are lightly glazed not overwhelmed by frosting. Perfect not too sweet dessert! 

Ingredients:

2 cups flour

1/4 cup whole wheat flour

1 1/2 tsps baking soda

2 tsps ginger

1 tsp cinnamon

1/2 tsp allspice

1/4 tsp nutmeg

pinch of salt and pepper

3/4 cup unsalted butter, melted

1/2 cup brown sugar

1/2 cup white sugar

1/3 cup molasses

1 egg

1 tsp vanilla

Glaze:

1 1/4 cups icing sugar

3 tbsps milk

1/4 tsp almond or vanilla extract

sprinkles 

Preheat oven to 350°F and line a 13 X 9" baking dish with parchment leaving enough overhang to lift the bars later. Mix the dry ingredients together and set aside. Mix the melted butter, brown and white sugars and molasses together then whisk in the egg and extract. Add the wet ingredients to the dry until thick and shiny. Spoon into prepared dish and bake at 350°F for 23-26 minutes. Cool completely then lift out of the pan. Mix the glaze ingredients together. Start with 2 tbsps milk. If you want a thinner glaze add the 3rd tbsp. Add sprinkles then let set before cutting into squares or bars. Store in an airtight container. Makes 24

 Adaped from: sallysbakingaddiction.com

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Blueberry Bliss Balls

No bake, no sugar little energy balls for your little ball of energy! Toddler approved! Great for breakfast, snacking or even when an adult needs a little boost. 

Ingredients:

1 cup oats

1/3 cup almond flour

1 tbsp chia seeds

1 cup blueberries, or other berries (fresh or frozen)

1/2 cup desiccated or finely shredded  unsweetened coconut

Plus 3 tbsp more coconut for coating 

Add all the ingredients to a food processor and combine until it can be formed into 1 1/2" balls. Then roll in more coconut. That's it! Refrigerate or freeze them. Makes 15 balls.

Yummy!

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Chocolate Cherry Chia Pudding

Light and easy dessert for two. Maraschino cherries sweeten the pudding with just a slight cherry taste complimenting the cocoa. Chia seeds are high in lots of healthy nutrients (to balance out the sugar-laden maraschinos!)

Ingredients:

7 oz milk

3 tbsps chia seeds

1 tsp maple syrup

1 1/2 tbsps cocoa powder

14 maraschino cherries

Whipped cream or whipped topping

Blend the milk, chia seeds, syrup, cocoa powder and cherries together in a blender. Then pour into serving cups and refrigerate at least 2 hours. Add your favourite topping. Serves 2 

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Protein Packed Tomato Soup

This is the easiest recipe you'll see all day! Just blend three ingredients together, warm and it's ready. The cottage cheese alone gives you 14g of protein in each serving along with that of the broth and this soup packs a protein punch!

Ingredients:

1 cup marinara sauce (homemade or store bought)

1 cup cottage cheese

1 cup broth (bone broth has the highest protein)

Your choice of seasoning (optional)

Blend everything together until the cottage cheese is smooth (or at least not lumpy), heat it up and ladle into bowls. Add seasonings if you like. I added a little Mrs. Dash and some dried parsley but the marinara sauce probably had enough flavour of it's own. Serves 2

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Smash Dumpling Tacos

Cooked smash-burger style, these Smash Dumpling Tacos are an easy way to enjoy homemade dumplings without the painstaking chore of wrapping them.

Ingredients:

28 dumpling wrappers 

1 lb ground pork

2 tbsps minced garlic

2 tsps minced ginger

1/4 cup chopped green onion

4 tsps rice vinegar

1/4 cup soy sauce

pepper to taste

vegetable oil for cooking

sesame seeds and green onion slices to garnish

Sauce:

1/4 cup soy sauce

4 tsps rice vinegar

1 tsp chili crisp oil 

Combine the sauce ingredients and set aside. Mix the ground pork, garlic, ginger, chopped green onion, rice vinegar, soy and pepper together. This can be done early in the day and refrigerated for the flavours to meld. Lay the dumpling wrappers out on a counter. Take 1 tbsp of meat mixture, form a ball then press or smash onto the wrapper. Prepare all the dumplings stacking them between sheets of wax paper. Heat oil in a frying pan or griddle to medium. Place the dumplings pork side down on the pan and fry 1-2 minutes. Flip them over then fold over like a taco and cook another 1-2 minutes until crisped.

Serve with dipping sauce on the side and topped with sesame seeds and sliced green onions. Makes 28 or enough for about 4 servings.

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Quinoa Stuffed Acorn Squash

Serve this quinoa stuffed squash as a vegetarian dish or side to any meat. Healthy quinoa, tart cranberries, mushrooms, green onions and crunchy pecans all finished with a sweet note from the balsamic glaze. 

Ingredients:

 1/4 cup quinoa

2 tbsps chopped pecans

2 tbsps dried cranberries

1 cup roughly chopped mushrooms

2 green onions, sliced separating green and white

1/2 cup vegetable or chicken broth

2 tbsps olive oil

salt and pepper to taste

1 tsp dry thyme

1 tsp dry parsley

balsamic glaze

To start, cut the squash in half from stem to blossom end and remove the seeds. Brush with 1 tbsp olive oil, salt and pepper. Place cut side down on a lined baking sheet and roast in a 350°F oven for 45-50 minutes or until tender. Reduce oven heat to 300°F. Bring broth to a boil and add the quinoa, cover and reduce heat to a simmer for 20 minutes. Meanwhile heat 1 tbsp olive oil to medium heat in a skillet. Add the white slices of green onion and the chopped mushrooms. Sauté 5-8 minutes. Add the cranberries, thyme, parsley and pecans. Once quinoa is cooked add to the skillet. Spoon into squash halves and bake in a 300°F oven for 10-15 minutes. When ready to serve drizzle with balsamic glaze and green slices of green onion. Serves 2

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