Honey Garlic Salmon

A quick and healthy dinner that couldn't be easier to make!  Delicious and nutritious with an easy after dinner cleanup thanks to individual foil parcels. 

Ingredients:

4 salmon fillets

1 bell pepper, sliced

1/2 large onion, sliced thinly

a handful of asparagus for each piece of fish

4 tbsps olive oil

 

Sauce:

1/4 cup olive oil

2 tsps minced garlic

1 tbsp honey

1 tsp Dijon

salt and pepper to taste 

Have 4 pieces of foil cut to 10 X 12" each and spray with cooking oil. Layer onion, asparagus and bell pepper. These shown were very young, thin asparagus so each packet had 10-12 asparagus but if yours are thicker 4 or 5 will do. Drizzle a tablespoon of olive oil on each and add salt and pepper. Top with salmon. Take the sides of each piece of foil and bring up to form a little container or boat then place side by side in a 13 X 9" baking dish. Do not cover the tops, leave the foil opened. Mix the sauce ingredients together and divide evenly over each piece of salmon. Bake at 350°F for 20 minutes or until the fish flakes easily with a fork. You could broil 1-2 minutes if you like. Serves 4

 Adapted from: mediterranean.diet.plan

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Pan Roasted Cherry Tomato Rice

A simple side dish of fiber filled brown rice, a good serving of cottage cheese and deliciously sweet pan roasted cherry tomatoes. 

Ingredients:

2 cups cooked brown rice

1/2 cup cottage cheese

10-12 black olives, halved

1/2 tsp dry oregano

2 cups cherry tomatoes

pinch of sugar

1 tsp olive oil

1 tsp minced garlic

salt and black pepper to taste

1/4 tsp dry minced onion

1/4 tsp red pepper flakes

In a deep skillet heat olive oil to medium high then add the tomatoes and a pinch of sugar. After 8-10 minutes the tomatoes will start to burst. Add garlic for 1 minutes. De-glaze the pan with a little water or broth. Add the rest of the ingredients and stir all together. Transfer to a microwave safe baking dish and heat through in the microwave. Serves 4 

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Buttery Mandarin Upside Down Muffins

Buttery, dense vanilla muffin topped with a bright and juicy slice of mandarin to start the day.

Ingredients:

1 1/4 tbsps butter

8 tsps brown sugar

5 mandarins

2 cups flour

1 1/4 tsps baking powder

1/2 tsp salt

1 cup sugar

1/4 cup brown sugar

1 1/4 cups butter, at room temperature 

1 tsp vanilla

4 eggs

1/3 cup vanilla Greek yogurt 

Spray oil into 15 muffin cups. Divide the 1 1/4 tbsps of butter with a dab in each cup then add approximately 1/2 a tsp brown sugar to each. Peel and cut the mandarins into 3 slices and sit on top of brown sugar and butter cut side up. Whisk the flour, baking power and salt together and set aside. Cream the sugar, brown sugar and butter together then add the vanilla, eggs and Greek yogurt. Add dry ingredients to wet in 3 additions and mix just until combined. Scoop batter into muffin cups then bake at 350°F for 25-30 minutes or until a cake tester comes out clean. Let cool 2-3 minute then gently give each cake a turn in it's place. Let cool another 2-3 minutes then place a rack over the pan and flip over to release the cupcakes. Makes 15

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Baked Chicken and Cheese

Easy, cheesy chicken with a crispy, crunchy coating that pairs beautifully with pasta, rice or potatoes. Or nice, sweet corn on the cob.

Ingredients:

4 boneless chicken thighs

1/4 cup cottage cheese

1 tsp olive oil

salt and pepper to taste

1/2 tsp garlic powder

1/4 - 1/2 tsp Everything Bagel seasoning

1/4 cup shredded aged cheddar

1/4 cup Panko crumbs

fresh parsley to garnish 

Dry chicken with paper towels, rub with olive oil and place in an oiled baking dish. Mix cottage cheese, salt, pepper, garlic powder and Everything Bagel seasoning and stuff 1 tbsp of filling into the center of each piece of chicken. Then combine the cheddar and Panko and top each piece. Bake at 400°F for 25-30 minutes. The internal temperature should read 160°F. Garnish with fresh parsley. Serves 2

 Adapted from: hood.com

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Honey Garlic Slow Cooker Pork Chops

Sweet, succulent and slow cooked to fork tenderness. 

Ingredients: 

4 - 1/2" thick bone-in pork chops

1 tbsp olive oil

salt and pepper to taste

2 tsps minced garlic

1/2 cup honey

1/2 cup apple juice

3 tbsps apple cider vinegar

2 tbsp cornstarch

2 tbsps cold water

fresh parsley to garnish

Salt and pepper the chops then brown in a skillet in hot olive oil. Sear both sides 3-4 minutes per side. De-glaze the pan with 1/2 cup apple juice. Place the pork in the slow cooker. In the skillet, whisk the minced garlic, honey and apple cider vinegar with the juices in the pan. Pour over the pork, cover the slow cooker and cook on low for 4 hours or on high for 2-3 hours. Whisk the cornstarch and cold water together and pour into the slow cooker, mixing together in the last half hour of cooking to thicken the sauce. Serve garnished with parsley. Makes 4 servings  

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One Pan Poached Cod and Rice

Melt-in-your-mouth tender cod poached with brown rice along with the last of this summer's cherry tomatoes and basil. 

Ingredients:

400g (about 14 oz) cod fillets

2 tbsps olive oil

salt and pepper to taste

3/4 cup brown rice

2 tbsp olive oil 

1 1/3 cups water

salt and pepper to taste

zest of 1/2 lemon

1/2 cup frozen peas

1 cup cherry tomatoes, cut in half

1 tbsp olive oil 

1 tbsp capers

a handful of fresh basil leaves 

Brush both sides of the cod fillets with 2 tbsps olive oil, then salt and pepper. In a deep skillet add 2 tbsps olive oil and heat to medium. Add rice and gently toast 1 minutes. Add the water, salt, pepper, lemon zest and peas and stir together. Cover and bring to a boil. In a bowl toss the tomato halves with 1 tbsp olive oil, salt, pepper and torn basil leaves. Once the rice is boiling, turn the heat down to a simmer for 5 minutes. Then add the cod and let it be partially covered with liquid. Top with tomatoes, then add the capers and more basil. Cover 10 to 15 minutes or until fish flakes easily and rice is fully cooked. Remove lid and simmer until the liquid is absorbed by the rice. Serves 2-3

 Adapted from: sugarlovespices.com

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Peach Blueberry Pie

Hanging on to summer a little longer with this juicy, double crust peach and blueberry pie!

Ingredients:

3 cups sliced fresh, unpeeled peaches

2 cups blueberries

2/3 cup sugar

1/4 cup brown sugar

1/4 cup cornstarch

2 tsps vanilla

1/2 tsp cinnamon

1 tbsp lemon juice

1 tbsp cream or milk 

dough for 9 or 10" pie 

Here's the link to the pie dough recipe I like:

https://www.hotandcoldrunningmom.ca/2025/07/easy-flaky-pie-crust.html 

Move the rack to the lowest position in your oven and set temperature to 375°F. Toss the peaches, blueberries, sugar, brown sugar, cornstarch, vanilla, cinnamon and lemon juice together and let sit for 15 minutes.  Roll out dough and place bottom crust in pie plate or cast iron pan. Pour in the filling then wet the edge of the dough with water. Roll out the top and place it over the filling sealing the edges together. Cut a few slits in the top and brush with cream. Then bake at 375°F for 50-60 minutes. Cool 2 hours before slicing.

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Air Fryer Buffalo Cauliflower Bites

Spicy, crispy and just waiting for game day! (NHL pre-season starts in 2 1/2 weeks! NFL ... tomorrow!!) 

Ingredients:

1 small cauliflower, cut in bite size florets

1/2 cup flour

1/2 cup water

1 tsp garlic powder

1/2 tsp smoked paprika 

1/2 tsp salt or salt free chicken seasoning

black pepper to taste

1 cup Panko

1/4 - 1/2 cup hot sauce

1 tbsp melted butter 

Whisk the flour, garlic powder, smoked paprika, chicken seasoning or salt and black pepper together, then add the water. Add the florets and stir to coat, pressing into the crevices of the cauliflower. Then roll in Panko. Spray the air fryer basket with oil and place the prepared florets in a single layer. Fry at 375°F for 12-15 minutes shaking halfway through. You may need to do the cooking in two batches. Once done mix the hot sauce and melted butter together and toss with the cauliflower to coat. You may want to make a second batch of sauce if you really want them dripping with it. Serve as is or with ranch dressing on the side. Makes 4 servings.

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Quinoa Beef Stuffed Peppers

Fiber rich quinoa and lean ground beef pack a protein punch in these delicious stuffed peppers while the scotch bonnet pepper adds a little heat.

Ingredients:

1/3 cup dry quinoa

3/4 cup water

1 lb lean ground beef

1 egg

1/2 cup chopped fresh parsley

1/2 cup chopped onion

1/2 - 1 scotch bonnet pepper, finely chopped

2 tsps ground cumin

1 tsp chili powder

1 tsp garlic powder

salt and pepper to taste

1/2 cup cottage cheese

1 cup tomato sauce

4 bell peppers

1 cup shredded cheddar 

First cook the quinoa. Bring the water and quinoa to a boil then cover and reduce heat to a simmer. Cook 15 minutes then remove from heat, fluff and let cool. Mix the beef, egg, parsley, onion, scotch bonnet, cumin, chili powder, garlic powder, salt, pepper and cottage cheese together. Add 1/2 cup tomato sauce. Fold in the cooled, cooked quinoa. Cut the peppers in half and clean out, then stuff each with the beef/quinoa filling and place in an oiled 13 X 9" baking dish. Flatten the top of the filling then spoon 1 tbsp of tomato sauce on each pepper half. Bake uncovered at 375°F for 40 minutes, then add the shredded cheese and broil 2 minutes. The internal temperature should read 160°F.  Serves 4

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Mini Air Fryer Pizza Bites

Quick and easy air fryer pizza roll ups are ready in no time for a light lunch, snack or informal appetizer. 

Ingredients:

4 - 6" soft tortillas, cut in quarters

1/2 cup shredded mozzarella

1/2 cup pizza sauce

16 slices of pepperoni

olive oil 

After quartering the tortillas take each triangle and spoon about 3/4 tsp of sauce and spread. Add a slice of pepperoni and some cheese. Roll them up from the large side to the point and lay seam side down in the air fryer basket. Brush with olive oil and bake at 400°F for 5-7 minutes. Could be served with more sauce for dipping if desired. Serves 2-3

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Lasagna with Zucchini

Lasagna noodles layered with creamy cottage cheese, tomato or meat sauce and veggies, featuring sliced zucchini for added nutrition.

Ingredients:

9 lasagna noodles

1 cup sliced zucchini (plus more for the top)

1/2 cup sliced onion

1/2 cup sliced mushrooms

1 tbsp olive oil

3 cups tomato or meat sauce

1 cup cottage cheese

1 cup shredded mozzarella

1/4 cup Parmesan (plus more for the top)

1 egg

zest of 1/2 a lemon (adds a nice pop!)

salt and pepper to taste

1 tbsp fresh chopped basil 

Start by cooking the lasagna noodles, drain then set aside. Meanwhile, on medium high heat, cook the zucchini, onion and mushrooms in 1 tbsp olive oil for about 5 minutes or until just lightly golden. Remove from heat. In a bowl mix the cottage cheese, mozzarella, Parmesan, egg, zest of lemon, salt, pepper and basil together. Spread a scant amount of the tomato or meat sauce on the bottom of a 9 X 13" baking dish and place 3 noodles on top. Spoon the cottage cheese mixture on top then distribute the cooked zucchini, onion and mushrooms on top of that. Now continue adding noodles and sauce, noodles and sauce, finishing with sauce to cover the last layer of noodles. Slightly overlap thin slices of zucchini over the sauce and sprinkle with Parmesan. Cover dish with foil and bake at 350°F for 45 minutes. Uncover and return to the oven for 10-15 minutes. Broil 2-3 minutes then cool 10 minutes before cutting.

Serves 6

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Cottage Cheese Stuffed Tomatoes

Prep ahead of time high protein side dish or starter using garden fresh tomatoes. Stuffed with vegetables and cottage cheese this is a light cousin of the more familiar rice or grain stuffed tomatoes.  

4 large tomatoes

3/4 cup cottage cheese

2 tbsps Parmesan

1/4 cup finely chopped bell pepper

1/4 cup finely chopped onion

1/2 cup thinly sliced zucchini (quartered if large)

2 or 3 green onions sliced

1 tbsp olive oil

2 tbsps fresh chopped basil

1 tbsp fresh chopped parsley

1 tsp minced garlic

1 egg yolk

salt and pepper to taste

Topping:

1/4 cup Panko bread crumbs

1 tbsp olive oil 

Slice the tops off the tomatoes and scoop out the seeds and flesh. (Save to add to a soup) Turn the tomatoes over for 15-20 minutes then dry insides with paper towels. To a skillet add 1 tbsp olive oil and heat to medium high. Then add the bell pepper, onion, zucchini and green onion. Sauté a few minutes until slightly golden. Cool, then stir in the rest of the ingredients. Spoon filling into the tomatoes and place in a baking dish. They may be refrigerated until later in the day at this point. Mix the Panko and olive oil together and add to the top of the tomatoes. Press very gently. Bake uncovered at 400°F for 18-22 minutes.

 

Serves 2 as a light meal or 4 as a starter.

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Loaded Mediterranean Potatoes

Super easy to make using frozen fries as a starting point then adding garden fresh cherry tomatoes and lots of Mediterranean flavours. Bye bye boring fries! 

Ingredients:

12 oz (340g) frozen fries (we used wedge cut here)

1 red onion, halved and sliced

1 tbsp olive oil

1 tbsp lemon zest

1 tsp dry oregano

1 tsp dry parsley

1 tsp garlic powder

salt and pepper to taste

16 cherry tomatoes

24 pitted black olives

3 oz (100g) feta, crumbled

handful of fresh parsley

Toss onion slices and fries together with olive oil in a roasting pan or baking sheet. Combine the lemon zest, oregano, parsley, garlic powder, salt and pepper and add. Roast at 425°F for 10 minutes. Then add the olives and tomatoes and return to the oven for 25-30 minutes, stirring halfway through. Top with feta and chopped fresh parsley and plate. Serves 4

 Adapted from tinnedtomatoes.com

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