Béchamel Sauce (White Sauce)

Bechamel is a creamy white sauce that can be eaten with pasta, with steamed vegetables or spread over pizza.

Prep Time: 5 min

Cooking Time: 10-15 min

Total:   15-20 min

Ingredients

1 cup milk or substitute "milk"

1-2 tbsp. butter or vegan margarine

1-2 tbsp. flour

1 tsp. mustard powder

1/2 cup grated cheddar cheese or 2 tbsp. nutritional yeast flakes
dried basil or oregano (optional)

salt and pepper

Directions

1. In a sauce pan, melt butter or margarine on medium heat.  When melted, slowly add flour, 1 teaspoon at at time.  At the same time, add mustard powder if using.
2. A thick paste (called a "roux") should form. Cook for 1 minute, stirring constantly to avoid burning.  For a thick béchamel sauce, use a ratio of 2 tbsp. butter/margarine to 2 tbsp. flour.
3. Gradually add milk, stirring constantly with a wooden spoon or using a whisk.
4. As the milk becomes heated, the sauce will thicken.  Stir constantly to avoid sauce becoming lumpy.
5. Once sauce has thickened, add grated cheese or yeast flakes, and dried herbs.
6. Season with salt and pepper to taste.

Carrot Muffins

Serves:  12, freezes well

Prep Time: 10-15 min

Cooking Time: 20 min

Total: 30-35 min

Ingredients

2/3 cup brown sugar
3/4 cup flour
1 1/2 cups quick oats
2 tsp. baking powder
1/4 tsp. baking soda
2 tsp. ground cinnamon
1/4 tsp. salt
1 tbsp. vegatable oil
3/4 cup milk or soy milk
1 tsp. vanilla extract
2 eggs
1 1/2 cups grated carrots
1/2 cup raisins (optional)

Directions

1. Combine sugar, flour, oats, baking powder, baking soda, cinnamon and salt in a large bowl.  Mix together.
2. Add oil, milk, vanilla, eggs and mix well.
3. Stir in grated carrots and raisins.
4. Spoon mixture into a muffin tin lined with paper baking cups.
5. Preheat oven at 350 F and bake for 18-20 min.  Check with toothpick

Adapted from lesliebeck.com

Tomato Barley Risotto

This thick and creamy tomato barley risotto makes a great side dish.

Serves: 4

Prep Time: 5-10 min

Cooking Time: 30 min

Total: 35-40 min

Ingredients

1 cup dry pot barley, rinsed

1 tbsp. olive oil

1 tsp. oregano

1 tsp. basil

1-2 garlic cloves, minced

1 1/2 cups pureed tomatoes, tinned

1 cup milk or plain soy milk

1/2 cup water

1/4 cup nutritional yeast flakes

1-2 tsp. soy sauce

pepper

Directions

1. Put rinsed barley, oil and herbs into medium sized pot that has a lid. Stir so to coat barley with oil. Heat at medium until barley begins to sizzle.
2. Add garlic and reduce heat to low-medium. Cook for 1 minute. 
3. Add tomato puree, milk, water and nutritional yeast. Stir and bring to a boil. Then, cover and reduce heat to low.
4. Cook covered for about 15-20 minutes, stirring every couple of minutes to avoid barley sticking to pot.
5. As the mixture thickens and the barley cooks, it will become less "soupy" and more "creamy".  Once this happens, stir constantly for another 10 minutes, or until barley is chewy and the sauce is creamy.
6. Add soy sauce and pepper to taste, mixing well.
7. Serve immediately with a side salad, and garnish with grated cheese.

Adapted from ohsheglows.com

Fresh Basil and Goats Cheese Stuffed Chicken

Serves:  2

Prep Time: 5 min

Cooking Time: 15 min

Total: 20 min

Ingredients

2 chicken breasts
2 tbsp. semi-soft goats cheese (plain, herb, or pepper)
6-7 fresh basil leaves
1 tsp. oil

Directions

1. Carefully slice chicken breast horizontally to make a pocket.
2. Spread goats cheese and place basil leaves inside the pocket and then close.
3. In a skillet, heat oil on medium heat.  Place chicken breasts side by side and cover with lid.  Let cook for 8-10 minutes.
4. Turn over chicken and return lid.  Cook for another 3-5 minutes.
5. Check to see that the inside of the chicken is fully cooked.
6. Serve with rice and vegetables or a salad.

Soy Sauce Almonds

Prep Time: 0 min

Cooking Time: 7-8 min

Total: 8-10 min

Ingredients

2 cups whole raw almonds

1-2 tbsp soy sauce

Directions

1. Spread almonds on a baking sheet and bake in a preheat oven at 350 F for 8-10 minutes.  Shuffle pan after 5 minutes to rotate almonds.  Be careful not to overcook.
2. When almonds are toasted, remove tray from oven and pour soy sauce over almonds.  Mix so that they are lightly coated.
3. As the almonds cool, they will soak in the soy sauce and become crunchy.
4. Store in an airtight container.

Broccoli Soup

This flavourful broccoli soup is so easy to make. Make this for dinner tonight!

Serves: 6, freezes well

Prep Time: 10 min

Cooking Time: 20-25 min

Total: 30-35 min

Ingredients

1 bunch of broccoli, washed and chopped
1 onion, sliced
1-2 cloves garlic, chopped
1 carrot, peeled and sliced (optional)
1 small-medium potato, peeled and cubed
1 tbsp. oil
4 cups of water
1 cube vegetable or chicken stock
salt and pepper

Directions

1. In a large pot heat oil. Saute onions and garlic until translucent.
2. Add potatoes, carrots, water and stock. Stir to combine.
3. Cover and bring to boil. Once the water boils, reduce the heat and simmer until potatoes are tender, about 15-20 minutes in total.
4. Add broccoli to the pot and let cook for 4-5 minutes.  Remove pot from heat.
5. Using a handheld blender, puree soup and season to taste.  If soup is too thick, thin with water or milk.
6. Serve garnished with grated cheddar cheese or a drizzle of cream, and a slice of bread.

Sandwich Ideas

Try some of these ingredient combinations on different breads, bagels, pitas, crackers or wraps, either fresh, toasted or grilled.  Many also work well as an open face sandwich.  Just experiment and enjoy!


Savory

• hummus, tomato, cucumber and alfalfa sprouts
• plain cream cheese, red onion and tomato slices
• smoked salmon, plain cream cheese and fresh chives
• avocado, lemon, salt and pepper
• butter, Marmite and cucumber slices
• cheddar cheese, mayonnaise, cucumber and tomato slices, lettuce
• pesto, grilled vegetable stack and crumbled goat cheese or feta
• caremelized onions, sundried tomatoes, brie and baby arugala
• cold meat slices (chicken, turkey etc.), mayonnaise, honey mustard and lettuce
• cream cheese (regular, onion and chive, herb and garlic) and bruschetta
• hummus, sundried tomato, avocado and baby spinach
• bocconcini slices, tomato slices, fresh basil, balsamic reduction and olive oil
• tuna salad and tomato slices
• hummus, grilled vegetables, feta cheese and alfalfa sprouts
• guacamole, cucumber and tomato slices
• baba ghanoush and grilled vegetables
• tapenade
• pesto, sundried red pepper and crumbled feta
• cottage cheese, cucumber slices and pepper
• cottage cheese, sauteed mushrooms, sundried tomato, sprouts and toasted seeds
• roasted red peppers, brie and baby arugala
• grilled eggplant slices, mayonnaise, cheddar cheese and baby spinach
• fried egg, stir fried mushrooms and cheese slices
• tzatziki, red onion pieces, grilled chicken, tomato and cucumber slices
• egg salad
• brie, sauteed mushrooms and baby arugala
• chicken salad with apple
• feta, sauted baby spinach, caramelized onions, sundried tomatoes
• bean "liver" spread
• roasted butternut, hummus, honey and pine nuts
• smoked salmon with avocado, capers and red onion slices
• edamame spread
• Spanish tomato spread
• avocado, goat cheese, arugula and toasted walnuts
• brie, chutney and arugula (try beet and apple chutney!)

Peanut butter, banana and honey
on toasted light rye

Sweet

• plain goat cheese and a drizzle of honey 
• extra-old white cheddar cheese slices and chunky marmalade
• peanut or almond butter, honey and banana slices
• peanut butter, jam and banana slices
• plain cream cheese and berry jam
• peanut butter, apple slices and honey
• plain cream cheese, apple slices, honey and cinnamon
• Nutella and banana slices, or in a wrap
• grated apple, grated carrot, almond butter and raisins
• grated apple, chopped pecans or walnuts, cinnamon and honey (charoset)
• dessert hummus or healthy chocolate spread with banana or apple slices
• cottage cheese, maple syrup and crushed toasted peanuts, pecans or walnuts

Sunrise Over Amsterdam

Sunrise Over Amsterdam. Unedited digital photograph, 2010.

This photograph was taken about 15 minutes before my trans-Atlantic flight landed in Amsterdam.  After the 7 hour flight, I was lucky to be sitting by the window and even more lucky to be awake to see the break of dawn and the sun rise as the plane descended.  It was a truly spectacular moment and a wonderful start to the day.

Strawberry, Peanut Butter and Oat Squares

Strawberry, peanut butter and oat come together to make these little squares irresistible.

Serves: 15-20 squares, freezes well.

Prep Time:  15 min (plus 20 min for homemade strawberry spread)

Cooking Time: 25-35 min.

Total: 45-50 min.

Ingredients

1 cup flour
1 1/2 cups rolled oats
3/4 cup brown sugar
1/2 tsp. baking soda
1/2 tsp. salt
1/2 cup margarine or vegan margarine
1/4 cup natural peanut butter (smooth)
2 tbsp. maple syrup
2 tbsp. milk or substitute
3-5 tbsp. water
1 tbsp. sesame seeds
1 1/2 cups berry jam (strawberry, raspberry, blueberry) OR homemade strawberry spread (recipe below)

Directions

1. In a large bowl cream together sugar, peanut butter and margarine
2. In a separate bowl combine flour, oats, baking soda and salt.  Slowly add to creamed mixture.
3. Add maple syrup and milk, and mix together to form a crumble.  If needed, add one tablespoon of water at a time to moisten crumble mixture.  Set aside about 1 cup.
4. Grease a square baking dish and pour in crumble.  Using your hands, press crumble to form an even base.
5. Spread jam or homemade strawberry spread evenly over base.
6. Sprinkle remaining crumble over jam, followed by sesame seeds.
7. Bake in a preheated oven at 350 F for 25-35 minutes, or until edges are golden brown.
8. Let cool and cut into squares.

Homemade Strawberry Spread

2 1/2 cups fresh strawberries, washed and cut into pieces

3-4 tbsp. sugar

2 tsp. corn starch

1 1/2 tbsp. water

1. In a small pot, mix together strawberries and sugar.  Cook for 15-20 minutes on medium heat, stirring continuously.  As strawberries cook, mixture should become more watery.
2. In a separate bowl, mix together cornstarch and water.  Make sure cornstarch is fully dissolved.
3. Add a teaspoon of cornstarch mixture to strawberries and stir.  Continue to add cornstarch mixture until spread becomes thicker.
4. Let cool.

Adapted from ohsheglows.com