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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Beans Etc

Baked beans amped up! There's so much good stuff going on here you'll just have to try it!

1 tbsp butter

2 tbsps BBQ sauce

398 ml (14 oz) can baked beans

1/2 cup canned black beans

1 cup canned white kidney beans

2 weiners sliced, plant based if keeping vegetarian 

2 rings canned pineapple

1 1/2 cups diced onion

1/2 cup diced bell pepper

2 green onions, sliced

1 cup sliced mushrooms

 

In a skillet, heat butter to medium high and add the onion, weiners and pineapple. Cook 5 minutes, then add the bell pepper, mushrooms and green onion and cook another 2 minutes. Next add all the beans and the BBQ sauce of your choice and heat through for a few minutes. Serves 2

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Sweet Potato Tofu Rice Bowl

Looking to boost your protein intake? Tofu, black beans, brown rice and edamame are all excellent choices to do just that.

Ingredients:

250g (9 oz) firm or extra firm tofu, cut in 1/2" cubes

1 medium sweet potato, about 1/2 lb, diced

2 tsps olive oil

1/2 tsp chili powder

1/4 tsp ground cumin

1/4 tsp smoked paprika

1/4 tsp garlic powder

 

3 cups cooked brown rice

1/2 tsp ground cumin

1/2 tsp garlic powder

salt and pepper to taste

3/4 cup frozen edamame beans, thawed

 

For tofu:

2 tsps cornstarch

2 tsps avocado oil

1/2 tsp smoked paprika

1/2 tsp dry minced onion

1/2 tsp garlic powder

salt and pepper to taste

 

Toppers:

sliced red pepper

some greens (I used sliced brussels sprouts leaves)

black beans 

sriracha sauce

First blot the tofu block with paper towels. Then place it on a plate lined with paper towels, put another towel on top then sit something heavy like a cast iron pan on top for 30 minutes. This will remove excess liquid. Once that's done cut the tofu into 1/2" cubes. Toss with cornstarch, avocado oil, and the seasonings listed under "for tofu". Air fry at 390°F for 10-13 minutes. Next toss the diced sweet potato with olive oil, chili powder, ground cumin, smoked paprika and garlic powder. Air fry at 400°F for 9-12 minutes. Mix the brown rice with ground cumin, garlic powder, salt and pepper and add the edamame beans. Zap in microwave to warm then spoon into bowls. Top with red pepper, greens and black beans and drizzle sriracha to finish. Serves 2

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Sautéed Asparagus and Mushrooms

A perfect light and flavourful spring side dish!  The addition of tahini gives it an earthy pungency, but if you prefer to not add tahini just increase the olive oil by 1 teaspoon.

Ingredients:

1/2 lb asparagus, cut in 2" lengths

1/2 lb mushrooms, sliced

1 tsp olive oil

2 tsps minced garlic

1 tsp tahini

1 tsp soy sauce

salt and pepper to taste

1/4 cup vegetable or chicken broth 

In a large skillet heat oil and tahini to medium heat. Add asparagus and sauté 4 minutes. Add the broth and heat for 2 minutes then add the mushrooms and soy. Sauté an additional 5 minutes before adding the garlic, salt and pepper for 1 more minute.

Serves 2-4

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Exceptional Minestrone

This one's got everything but the kitchen sink in it! Hearty doesn't even begin to cover it and there's just enough heat to warm you down to your toes!

Ingredients:

2 tbsps olive oil

1/2 cup diced carrots

1/4 cup diced celery

1/2 cup diced onion

1 tbsp minced garlic

28 oz can diced tomatoes

1 cup tomato sauce

4 cups vegetable broth

1 tsp garlic powder

1 tsp dry minced onion

1/2 tsp dried basil

1/2 tsp dried parsley

2 tsps dried oregano

1/2 tsp smoked paprika

1/2 tsp black pepper

1/4 tsp red pepper flakes

2 cups chopped spinach

1 bay leaf

19 oz can chickpeas

19 oz can red kidney beans

1/2 cup frozen peas

1/2 cup frozen kernel corn

1/2 cup medium shell pasta

First cook the pasta, then drain and rinse with cold water. Set aside. Heat olive oil to medium high and add the carrots, celery and onion. Cook 3-4 minutes. Add the garlic, stir together and cook 1-2 minutes. Pour in the diced tomatoes, tomato sauce and broth along with all the seasonings. Cover and bring to a boil, then simmer 15-20 minutes or until carrots are tender. Add the chickpeas, red kidney beans, peas and corn and simmer uncovered 5 minutes. Remove the bay leaf then add the spinach in the last couple of minutes. When ready to eat stir in the cooked pasta shells and heat through.

Serves 8-10

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Zucchini White Bean Soup

Because it has enough protein and vegetables, this vegetarian soup is totally meal-worthy. Save this recipe for summertime when zucchinis abound!

Ingredients:

1 tbsp olive oil

1 onion, diced

3 medium carrots, sliced

2 medium zucchini, cut in 1/2" half moons or quarters

3 tsps minced garlic

1 tsp celery seed

1 tsp dry thyme

1/2 tsp red pepper flakes

1/2 tsp dry oregano

salt and pepper to taste

19 oz (540ml) can white kidney beans, drained and rinsed

5-6 cups vegetable broth

4 cups chopped kale

juice of 1/2 lemon

Add olive oil to a Dutch oven and cook onion on medium heat 3-4 minutes. Then add the carrots and zucchini and cook another 2-3 minutes before stirring in all the seasonings. Reserve 1/2 - 3/4 cup white beans then dump the rest into the pot. Add the broth and bring to a boil then reduce heat to medium low and simmer for 20 minutes. Finally, mash the reserved white beans with a fork and add to the soup along with the kale and lemon juice. Heat through for 2-3 minutes before serving.

Serves 6-8

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Sweet Potato Vegetarian Chili

Perfectly spiced and wonderfully satisfying for a cool weather, meat free Monday!

Ingredients:

1 tbsp olive oil

2 cups diced onions

2 cups diced sweet potato 

4 tsps minced garlic

2 tbsps chili powder

1 tsp ground cumin

3 cups vegetable (or chicken) broth

2 cups red kidney beans

2/3 cup black beans

2 cups chickpeas

14 oz canned diced tomatoes

2 tbsps lime juice

salt and pepper to taste

sour cream, shredded cheddar, edamame beans to serve

Heat oil in Dutch oven to medium high. Add onion and sweet potato and cook until onion is soft, about 5 minutes. Add garlic, chili powder and cumin then pour in the broth and bring to a boil. Reduce heat and simmer for 15 minutes until sweet potato is tender. Add the beans and tomatoes along with the lime juice, salt and pepper. Simmer to heat through about 5-10 minutes. Spoon into bowls and add your favourite toppings.

Serves 6

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Hearty Potato and Cabbage Soup

Cold weather calls for a cozy, comforting bowl of hot soup. So easy to make and packed with nutrients! Leave out the bacon and use vegetable broth in place of chicken broth for a vegetarian option.

Ingredients:

1/2 lb bacon, cut in 1 1/2" pieces

1 - 1 1/2 cups diced onion

8 cups roughly chopped cabbage

1/2 lb potatoes, diced

1 large carrot, sliced thinly

1 1/2 cups roughly chopped spinach

5 cups chicken broth (or more)

1 bay leaf

salt and pepper to taste

1 cup cooked rice (optional)

Cook bacon in a large pot to crispy, 6-10 minutes. Remove and set aside. Take excess bacon fat out of the pot but leave about 2 tbsps. In the remaining bacon fat cook the onion until translucent, 2-3 minutes. Add the carrot for 2 minutes then add the potatoes, cabbage, spinach, salt and pepper (and rice is using). Pour broth in and add the bay leaf. Bring to a boil then simmer until potatoes, carrots and cabbage are tender, about 15 minutes. I used 5 cups of broth and achieved more of a cabbage stew/soup. If you want it soupier just add more broth. Now remove the bay leaf, add the bacon and serve alongside some crisp garlic toast. 

Makes 4 servings

 

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Lentil Stuffed Pepper Squash

Nutty lentils, sweet pineapple and tender, colourful pepper squash combine for a fiber rich vegetarian dinner.

Ingredients:

1 pepper squash

1 tsp olive oil

salt and pepper to taste

1/4 cup red lentils, rinse and drain

3/4 cup water

1/4-1/2 tsp curry powder

1/4 tsp garlic powder

1/4 cup pineapple juice, reserved from canned pineapple below

1/4 cup green peas

1 small onion, diced

2 canned pineapple rings, cut in chunks 

2 tsps butter or coconut oil

1/2 tsp fresh minced ginger

1/4 tsp red pepper flakes 

First cut the squash in half and clean out the seeds. I found using an ice cream scoop works well for this job. Brush the flesh with olive oil then add salt and pepper to taste. Lay cut side down on a lined baking sheet and roast in a 400°F oven for 30 minutes or until fork tender.

 

While the squash cooks microwave the lentils and water 8-10 minutes. Once cooked add the curry powder, garlic powder, pineapple juice and green peas. Set aside.

In a frying pan heat butter to high and add the onion and pineapple chunks to brown for 4 minutes, then toss and cook another 3 minutes. Remove from heat and add the ginger and red pepper flakes.

 

Fill the squash halves with the lentils/pea mixture and top with the onions and pineapple.

Bake in a 350°F oven for 30 minutes. 

(And yes, you can eat the skin too!)

Serves 2

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Cheesy Lentil Bake

An easy meatless meal that's pleasantly spiced, packed with protein and fibre!

Ingredients:

1-2 tbsps vegetable oil

2 carrots, peeled and shredded

1 onion, finely chopped

1 cup dried red or green lentils

3 cups vegetable broth, heated

1 cup shredded cheddar, divided

1/3 cup Panko crumbs

1 tsp ground cumin

1/2 tsp turmeric

1 tsp allspice

salt and pepper to taste

Heat oil to medium high in a large skillet. Cook carrot and onion 5-6 minutes then add the lentils. Add about 1/2 cup hot broth and bring to a boil. Continue adding broth, about 1/2 cup at a time as you would for risotto, only adding more broth once absorbed. Add seasonings and stir regularly. The lentils should be cooked in about 15 minutes.

Preheat oven to 350°F.

Add 1/2 cup cheese and the Panko to the skillet and stir just until cheese starts to melt. Line an 8" pie plate with parchment paper and firmly press the mixture into the plate. Sprinkle the rest of the cheese on top.

Bake for 30 minutes. Remove from oven and let cool 10-15 minutes before lifting pie out of the pan and slicing.

Serves 4

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Smashed Sweet Potato Pizza

Who knew a baked sweet potato could turn into a pizza? This little gem is a tasty gluten-free option to pizza crust. Don't get me wrong, I love me a good pizza but if you're looking for a quick and healthy alternative this is it!

Ingredients:

1 medium sweet potato 

3-4 tsps BBQ sauce

3/4 cup shredded mozzarella 

1/4-1/2 cup cooked chopped chicken 

Some thinly sliced red bell pepper

Olive oil, regular or spicy 

First, scrub the sweet potato clean and pierce a few time with a fork. Microwave on high 4 minutes until tender. 

Split it down the middle but don't cut right through. Splay it opened on a parchment lined baking sheet peel side down. Cover with another piece of parchment and press down with a heavy skillet or use a rolling pin to press the potato to about 1/4" thick. Peel off top layer of parchment.

Spread with your favourite BBQ sauce then add mozzarella, chicken, red pepper and a drizzle of oil.

Pop into a 350°F oven for 10-12 minutes then broil a couple of minutes to bubble up the cheese. 

Serves 2 for a light lunch

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Mushroom Cauliflower Rice

Naturally gluten free, cauliflower rice is a great replacement for white rice and it's also low in carbs.

Ingredients:

 1 1/2 cups sliced mushrooms

2 tbsps butter, divided

1 tbsp olive oil

2 tsps minced garlic

1/2 tsp thyme

1/2 tsp dry minced onion

salt and pepper to taste

2 cups cauliflower rice

Heat 1 tbsp butter and 1 tbsp olive oil to medium high heat in a skillet. Add the mushrooms and sauté 3-4 minutes until golden. Add the garlic until fragrant, about 30 seconds. Add 1 tbsp butter to the pan and on medium low add the cauliflower rice, thyme, minced onion, salt and pepper. Heat through for 3-4 minutes.

Serves 2

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