Tuesday, March 20, 2007

spring risotto

This risotto is a sign... a sign that spring is coming! The fresh taste of asparagus perfectly suits this easy-to-make-risotto. I guarantee that no more than 25 minutes are required! Thanks to the bell peppers and asparagus, one serving of this risotto provide 80% of the daily value recommended vitamin C, as well as plenty of vitamin A and folate. The light cream cheese makes the risotto so creamy, it's hard to believe it's actually healthy, but believe me, IT IS!!! ;)

Spring risotto
[6 servings]
1 tablespoon olive oil
1 onion, diced
6 garlic cloves, minced
1 1/2 cup arborio rice
4 cups broth
1 pound asparagus, cut into 1 1/2 inches pieces
1/2 red bell pepper, diced
1/2 yellow bell pepper, diced
1 1/2 cup mushrooms, sliced
4 oz light cream cheese
1/2 cup parmesan cheese, grated
  1. Heat olive oil in a large skillet. Cook the onion until browned.
  2. Add the garlic and rice and cook 1 minute.
  3. Add the broth and cover. Simmer for 10 minutes.
  4. Add the asparagus and bell peppers without stirring. Cover and simmer another 5 minutes.
  5. Add the cream cheese and stir until the mixture is creamy.
  6. Return to a simmer and continue cooking until the liquid has evaporated, about 5 more minutes.
  7. Stir in the grated parmesan cheese.
  8. Serve hot and garnish with additional grated parmesan cheese if desired.
Nutrition facts
[for 1 serving]
252 calories, 9 g fat, 4 g saturated,
36 g carbs, 3 g fibers, 9 g protein

Monday, March 19, 2007

mexican polenta scramble

This is a very good recipe full of mexican flavors!!! Corn (polenta), tomatoes, beans, avocado and pepitas (sunflower seeds) are combined in this vegetarian dish to make your meal as healthy as tasty! Fibers, antioxidants, vitamin E, vitamin C, proteins... you got it all! ...enjoy!

Mexican polenta scramble
[6 servings]
1 tablespoon olive oil
1/2 red onion, chopped
1 red bell pepper, diced
2 cups cherry tomatoes, chopped
1 tablespoon chili powder
16 oz polenta, coarsly crumbled
2 cups black beans
1 avocado, diced
1/3 cup sunflower seeds , roasted
salsa, to taste
  1. Heat the olive oil in a large skillet.
  2. Add the red onion and cook 2 to 3 minutes.
  3. Add the bell pepper and cook 2 minutes more.
  4. Add the cherry tomatoes and heat 2 to 3 minutes.
  5. Add the polenta and the black beans and heat until hot.
  6. Garnish with the avocado and sunflower seeds and serve with salsa.
Nutrition facts
[for 1 serving]
426 calories, 13 g fat, 1.6 g saturated,
63 g carbs, 15 g fibers, 18 g protein

Wednesday, March 14, 2007

frittata with goat cheese and red bell peppers

Frittatas definitely make a super quick and easy meal! The eggs provide proteins, the goat cheese adds calcium, and the red bell pepper supplies fibers as well as antioxidants! Complete the meal with a salad and a slice of whole-grain bread and you're all set!

Frittata with goat cheese and red bell peppers
[6 servings]
2 tablespoons olive oil
1 onion, chopped
4 garlic cloves, minced
1 red bell pepper, sliced
8 eggs, beaten
1 tablespoon dried basil
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup goat cheese, crumbled
  1. Preheat broiler.
  2. In a ovenproof skillet, heat the olive oil at medium-high intensity. Add the onion and cook until translucent.
  3. Add the garlic and red bell pepper and cook 2 to 3 minutes.
  4. In another bowl, combine the eggs, basil, salt, and pepper.
  5. Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata to allow the uncooked egg to flow underneath, until the bottom is lightly golden, about 2 to 3 minutes.
  6. Add the goat cheese over the frittata.
  7. Transfer the pan to the oven and broil until puffy and lightly golden on top, 2 to 3 minutes.
  8. Let rest 2 minutes and serve hot or cold.
Nutrition facts
[for 1 serving]
238 calories, 17 g fat, 5 g saturated,
5 g carbs, 1 g fiber, 15 g protein

Sunday, March 11, 2007

Mediterranean vegetarian burgers

This vegetarian burger is perfect! Its Mediterranean flavors are highlightened by the kalamata olives ketchup. Moreover, unlike many other vegetarian burgers I've tried, this one is easy to shape and won't come apart. Finally, these burgers are low in fat, high in fiber and are even sources of calcium (25% daily value) and iron (20% daily value)!

Mediterranean vegetarian burgers
[8 burgers]
1 1/2 cup vegetable broth
1/2 up millet, rinsed
2 tablespoons olive oil, divided
1 large onion, chopped
4 garlic cloves, minced
3 cups spinach, chopped
1/2 cup feta cheese
4 sun-dried tomatoes, chopped
1 tablespoon dried basil
2/3 cup breadcrumbs
1/4 teaspoon freshly ground pepper
8 whole-wheat buns
  1. In a medium saucepan, bring the vegetable broth to a boil. Add the millet and simmer about 20 minutes, until cooked. Let cool about 20 minutes.
  2. In a large skillet, heat 1 tablespoon olive oil. Cook the onion until translucent. Add the garlic and spinach and cook 2 more minutes. Take off from the heat.
  3. In a large bowl, mix the cooked millet with the spinach mixture and the feta, sun-dried tomatoes, basil, breadcrumbs, and pepper.
  4. Shape into 8 patties.
  5. In a large skillet, heat the remaining olive oil and cook the vegetarian patties until browned, about 4 to 5 minutes each side.
  6. Serve with whole-wheat buns and olive ketchup!

Olive ketchup
1 cup
1 cup kalamata olives, pitted
2 tablespoons dried parsley
2 tablespoons onion, chopped
2 garlic cloves, minced
2 tablespoons olive oil
2 teaspoons balsamic vinegar
4 teaspoons tomato paste
  1. Combine all the ingredients in a food processor.
  2. Blend until smooth.
  3. Transfer to a small bowl.
Nutrition facts
[for 1 burger]
270 calories, 8 g fat, 3 g saturated,
43 g carbs, 6 g fiber, 10 g protein
Nutrition facts
[for 1 tablespoon olive ketchup]
46 calories, 4 g fat, 1 g saturated,
2 g carbs, 0 g fiber, 0 g protein

frozen mango mousse with raspberries

This is a delicious refreshing dessert that you can keep in the freezer for whenever you need a healthy fruity treat. Besides being low in fat, the mango provides vitamin A and C as well as fiber. I hope I don't need to say anymore to get you trying it!

Frozen mango mousse with raspberries
10 servings
1 ripe mango, peeled and diced
3/4 cup milk, 1% m.f.
1 packet gelatin (or 2 teaspoons)
1/2 cup low-fat sour cream
1/3 cup sugar
1 teaspoon rum extract (facultative)
1 1/2 cup frozen raspberries
  1. Put 1/4 cup milk in a small saucepan and sprinkle the gelatin over. Let stand 5 minutes. Heat at low-medium intensity until the gelatin dissolves (do not allow to boil). Remove from the heat and let cool.
  2. In a blender, combine the mango, 1/2 cup milk, sour cream, sugar, and rum extract. Purée until smooth.
  3. Add the gelatin mixture and blend again.
  4. Pour in a muffin pan.
  5. Divide the raspberries among the mango mousse.
  6. Cover with plastic and chill at least 1 hour before serving.
Nutrition facts
[for 1 serving]
75 calories, 0.2 g fat, 0 g saturated,
17 g carbs, 2.5 g fiber, 1 g protein

Tuesday, February 20, 2007

vanilla yogurt with pistachios and pineapple chunks

This is a simple yet tasty dessert that can be made in no more than 2 to 3 minutes! The sweetness of pineapple combines perfectly with the creamy vanilla yogurt and and the crunchy pistachios!
Vanilla yogurt and pistachios
pineapple chunks

1 serving

1 cup pineapple chunks
1/4 cup vanilla yogurt (I used Activia 3.5% m.f.)
10 pistachios, choopped
  1. Place the pineapple chunks on a plate.
  2. Garnish with yogurt.
  3. Sprinkle the pistachios.
  4. Enjoy!
Nutrition facts
[for 1 serving]
180 calories, 6 g fat, 1.8 g saturated,
31 g carbs, 2.6 g fiber, 4.5 g protein

Saturday, February 17, 2007

vegetarian chili

This vegetarian chili is a favorite of my boyfriend and I cook big batches so I always have some ready in the freezer! Of course, I use my favorite bean, black bean, but I also use crumble tofu so I get a delicious healthy comforting meal!

.Vegetarian chili
12 servings
2 tablespoons olive oil
2 large onions, chopped
1 1/2 red bell pepper, diced
1 zucchini, diced
2 x 28 oz canned diced tomatoes
1 pound tofu, crumbled
6 cups cooked black beans
2 cups frozen corn kernels
2 tablespoons chili powder
salt and pepper to taste
  1. In a large skillet, heat the olive oil.
  2. Add the onions and cook until transparent.
  3. Add the bell pepper and zucchini. Cook 3 to 5 minutes.
  4. Add the tomatoes, tofu, black beans, corn, and seasonings.
  5. Simmer at medium intensity about 30 minutes.
  6. Serve with corn tortilla chips and garnish with a little cheese!
Nutrition facts
[for 1 serving]
269 calories, 5 g fat, 0.8 g saturated,
44 g carbs, 11 g fiber, 15 g protein

Wednesday, February 14, 2007

mini chocolate cheesecake for valentine's day

Happy valentine's day! Whether you have a lover or not, chocolate is definitely a must for everyone today! That might sounds like an excuse, but chocolate has antioxidants, doesn't it?
Mini chocolate cheesecake
[10 servings]

3/4 cup oat flakes
1/4 cup sugar
2 tablespoons cocoa
3 tablespoons non-hydrogenated margarine
8 oz light cream cheese
1/4 cup sugar
1/4 cup cocoa
1 egg
2/3 cup chocolate chips
1/4 cup light sour cream (5.5% m.f.)
1 1/2 teaspoon sugar
  1. In a food processor, grind the oat flakes. Add the sugar, cacao, and margarine and blend until coarse.
  2. Press the crust in a muffin pan.
  3. Melt 1/3 cup chocolate chips in the microwave oven for 60 seconds. Stir. Heat another 30 seconds if necessary, until melted.
  4. In another bowl, cream the cream cheese. Add the egg, sugar, and cacao and blend until smooth.
  5. Add the melted chocolate chips. Blend until smooth.
  6. Add the other 1/3 cup chocolate chips and blend.
  7. Pour the cream cheese mixture over the crust.
  8. Bake in a preheated oven at 350°F for 15 minutes.
  9. Take off from the oven and let cool.
  10. In another bowl, mix the sour cream and the 1 1/2 teaspoon sugar.
  11. Spread over the mini chocolate cheesecake.
  12. Garnish with the raspberries and share with the people you love!
Nutrition facts
[for 1 serving]
258 calories, 14 g fat, 7 g saturated,
28 g cabs, 1.6 g fiber, 6 g protein

Monday, February 12, 2007

green tea tapioca

Tapioca is one of my favorite dessert! Besides being delicious, tapioca is low in fat and calories while being loaded with calcium and protein. This dessert is definitely a winner! Here, I added a touch of matcha green tea, and it's sooo good!... if you love green tea! However, some people, like my boyfriend for example ;) , might think it has a hay taste...
Well, good! That makes more for me!!!

Green tea tapioca
6 servings
3 cups milk (1% m.f.)
1/4 cup sugar
1/4 tapioca pearl
1 egg, beaten
2 teaspoons matcha green tea
  1. In a medium saucepan, combine all the ingredients and heat over medium intensity.
  2. Stirring constantly, bring the mixture to a boil and let simmer 1 minute.
  3. Take off from the heat and let cool.
  4. Serve warm or cold.
Nutrition facts
[for 1 serving]
117 calories, 2 g fat, 1 g saturated,
20 g carbs, 0 g fiber, 5 g protein

Sunday, February 11, 2007

vegetarian mexican tortillas

This is another fast and easy recipe you can costumize according to the food you have on hand! Sour cream, avocado, black beans, salsa, red onion, yellow bell peppers and shredded mozarella served on a whole-wheat tortilla make a nutritious and satiating meal!

It seems that black bean is my favorite bean... I'm always using black beans!!! I like them because they are smaller and less starchy. Moreover, they are ranked #1 in the legume category for their antioxidant content! For you information, I think red kidney beans are second. Feel free to use any bean that please your own taste buds because legumes are so good for your health anyway! Low in fat, full of fibers and packed with proteins, beans are definitely the perfect substitute for meat.

Vegetarian mexican tortillas

1 serving

.1 10'' whole-wheat tortilla
1 tablespoon light sour cream (I used Liberty 5.5% m.f.)
2 tablespoons salsa
1/4 cup mashed avocado
1/3 cup black beans
bell peppers, sliced
red onion, sliced
lettuce, chopped
2/3 oz shredded part skim mozarella
  1. Spread the sour cream, salsa, and mashed avocado (guacamole) on the whole-wheat tortilla.
  2. Garnish with the balck beans and veggies.
  3. Sprinkle with the shredded cheese.
  4. Roll up and enjoy!
Nutrition facts
[for 1 serving]
414 calories, 17 g fat, 3.7 saturated,
54 g carbs, 13 g fibers, 15 g protein

Saturday, February 10, 2007

vegetarian pizza

Pizza is often considered as an unhealthy fast-food, but it doesn't have to be! When it's filled with veggies, and not loaded with processed meat and full-fat cheese, pizza can really be healthy! Sometimes I use whole-wheat tortilla for a quick pizza when I'm in a hurry, but when I have a little time, actually no more than 45 minutes are required, I do the real stuff: homemade whole-wheat pizza dough... mmmmm!

Whole-wheat pizza dough
for a 12" pizza
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 1/4 teaspoons quick-rising yeast
1/2 teaspoon garlic salt (or regular salt)
1 teaspoon dried basil
1/4 teaspoon sugar
2/3 cup hot water (~120°F)
2 teaspoons olive oil
  1. In a large bowl, combine the flours, yeast, salt, basil, and sugar. Mix well.
  2. In another bowl, combine the hot water and olive oil.
  3. Add to the flour mixture and blend with a wooden spoon. Use your hand if necessary and work the dough until the formation of a ball.
  4. Cover with a damp towel and let rise for 20 to 30 minutes.
  5. Roll the dough into a 12" inches wide circle.
Vegetarian pizza
8 slices
1 12" pizza dough
1 cup marinara sauce
4 garlic cloves, minced
1/2 red onion, sliced
1/2 cup mushrooms, sliced
1/2 orange bell pepper, sliced
1 cup shredded part skim mozzarella
1/4 cup feta cheese
1 teaspoon dried basil
  1. Spread the marinara sauce on the pizza dough.
  2. Place all the ingredients and garnish with the cheeses and basil.
  3. Bake, preferably on a pizza stone, in a preheated oven at 425°F for about 15 minutes or until golden.

Nutrition facts
[for 1 slice]
203 calories, 7 g fat, 4 g saturated,
23 g carbs, 3 g fiber, 12 g protein

Friday, February 09, 2007

chocolate and peanut butter treats

Mmmm! Doesn't it look good? I adapted this recipe by substituting the flour by whole-wheat flour and by cutting the amount of butter and sugar, but I promise you no-one could tell!!!
Chocolate and peanut butter treats
28 treats
1 1/2 cup whole-wheat flour
1/2 cup unsweetened cocoa powder
1/2 teaspoon baking soda
1/3 cup butter
1/3 cup brown sugar
1/3 cup sugar
3/4 cup peanut butter
1 egg
2 tablespoons milk
3/4 cup powdered sugar
  1. In a large bowl, mix the flour, cocoa, and baking soda.
  2. In another bowl, blend the butter, brown sugar, sugar, 1/4 cup peanut butter, egg, and milk until smooth.
  3. Add to the flour mixture and combine until homogeneous.
  4. Shape the dough into 28 balls.
  5. In another bowl, combine the remaining 1/2 cup peanut butter and the powdered sugar and mix until smooth.
  6. Shape into 28 balls.
  7. Halve a cocoa ball and place a peanut butter ball between. Flatten and place on a cookie sheet covered with parchment paper.
  8. Bake in a preheated oven at 350°F for 8 minutes.
Nutrition facts
[for 1 treat]
120 calories, 6 g fat, 2.3 g saturated,
15 g carbs, 2 g fibers, 3 g protein

Wednesday, February 07, 2007

pita chips

What a wonderful snack idea!!! Pita chips can be bought, but why don't make them yourself! It really is easy to do and believe me, you'll love to munch on them for snack, dipped in hummus, and you'll want to trade your bag of potato chips when renting movies! Here, I made plain pita chips, but you can easily customize them to your own taste! Garlic, salt, peper, herbs... you're the cook!
Pita chips
1 serving

1 whole-wheat pita bread
olive oil (facultative)
salt, pepper, garlic powder, etc. (facultative)
  1. Preheat oven to 375°F.
  2. Halve the pita and cut it in triangles.
  3. If desired, brush one side of the pita with olive oil and sprinkle with your favorite seasonings.
  4. Place in a single layer on a baking sheet and bake about 10 minutes or until crispy and lightly golden.
  5. Enjoy!!!
Nutrition facts
[plain pita chips from 1 pita bread]
120 calories, 0.5 g fat, 0 g saturated,
24 g carbs, 3 g fibers, 5 g protein

Tuesday, February 06, 2007

italian tomato pasta

Another easy pasta recipe that is really a cinch to make! In less than 20 minutes, you have a delicious Italian meal. Okay... I agree... maybe using whole-wheat pasta and sneaking in zucchini and bell peppers is not traditionally done in Italy, but maybe they wouldn't even notice since it's really, really, really good!

Italian tomato pasta
4 to 6 servings
1 package (375 g) whole-wheat penne
2 tablespoons olive oil
28 oz canned whole Italian tomatoes (preferably Pastene)
4 garlic cloves, minced
1 bell pepper, sliced
1 zucchini, sliced
6 tablespoons parmesan, grated
  1. Cook the penne until aldente.
  2. In a large skillet, heat 1 tablespoon olive oil and cook the garlic until fragrant.
  3. Add the canned tomatoes.
  4. In another skillet, heat 1 tablespoon olive oil and cook the bell pepper and zucchini.
  5. Drain the pasta and add to the tomato sauce with the vegetables.
  6. Serve immediately and sprinkle with grated parmesan.
Nutrition facts
[for 1/6 recipe]
333 calories, 7 g fat, 1,7 g saturated,
59 g carbs, 9 g fibers, 14 g protein

Monday, February 05, 2007

peanut butter and flaxseed chewy bars

These easy and yummy power bars make a perfect snack for busy people. Prepare them and wrap them individually so you can grab one when needed! I used puffed rice cereals made from whole rice grain to boost the fiber content, ground flaxseed to add omega-3, and peanut butter for its protein and good fat... and I'm sure that will please all the peanut butter fans out there!
Peanut butter and flaxseed chewy bars
8 servings
1 tablespoon non-hydrogenated margarine
1/3 cup peanut butter
2 cups marshmallows
1 cup low-fat granola cereals
1 cup puffed rice cereals
1/3 cup ground flaxseed
1/3 cup dried fruits (facultative)
  1. Put the margarine, peanut butter, and marshmallows in a large saucepan and melt over medium intensity.
  2. Wehn melted, turn off the heat and add the granola cereals, puffed rice cereals, ground flaxseed, and dried fruits if desired. Stir.
  3. Spread the mixture in a 8 x 8 coated baking pan and press lightly.
  4. Let cool and cut into 8 bars.
Nutrition facts
[for 1 bar (without dried fruits)]
205 calories, 8 g fat, 2 g saturated,
31 g carbs, 4 g fiber, 6 g protein

Sunday, January 28, 2007

vegetarian spring rolls

This is a taste of Asian cuisine without all the clogging-artery fat of deep-frying. I made a vegetarian mixture composed of cabbage, carrots, celery, green onions, and peanut-ginger marinated tofu. The result is just yummy, especially when dipped in plum sauce!

Vegetarian spring rolls
18 spring rolls

1 tablespoon canola oil
3 green onions, chopped
1 cup shredded cabbage
1 carrot, shredded
1 celery rib, chopped
1/2 pound marinated tofu, crumbled
2 tablespoon soy sauce
1 teaspoon sugar
6 phyllo sheets
  1. In a wok, heat the oil and cook the green onions, cabbage, carrot, and celery for 5 minutes.
  2. In another bowl, mix the soy sauce with the sugar until disolved.
  3. Add to the cooked veggies.
  4. Add the tofu and mix well.
  5. On a work surface, place 1 phyllo sheet. Cut crosswise into 3 strips. Place about 2 tablespoons of the filling at the short end of the strip. Roll up the strip and filling once. Fold the left and right sides of the pyllo over the filling and continue rolling to the end.
  6. Place the roll, seam side dowon, on a baking sheet.
  7. Repeat with the reamining filling.
  8. Bake for 15 minutes at 375F, until golden.
  9. Serve with plum sauce.
Nutrition facts
[for 1 spring roll]
55 calories, 0.7 g fat, 0.1 g saturated,
8 g carbs, 0.7 g fiber, 4 g protein

Thursday, January 25, 2007

salmon with spinach and mustard seeds, served with roasted portobello caps and cauliflower and potato purée

Here's a delicious healthy meal ready in less than 30 minutes if you bake the salmon and the portobello caps at the same time! Proteins, omega-3 fatty acids, protective phytochemicals, and satisfying fibers are all combined in this appetizing plate.
The salmon is topped with a mixture of spinach and mustard seeds, while the portobello caps are topped with a little tasting parmesan. As you know, mashed potatoes are surely defined as a comforting side dish, but rarely as a very healthy choice... But, I've managed to make them healthier by mixing equal amount of cauliflower and unpeeled potatoes to boost their antioxidant and fiber content!
Give it a try and you won't regret it! Mmmmm!

Salmon with spinach and mustard seeds
2 servings

2-150 g (5oz) salmon fillet
4 cups baby spinach
1 tablespoon mustard seeds
salt and pepper to taste
  1. In a large skillet, cook the washed spinach.
  2. Drain well and chopped finely.
  3. Add the mustard seeds, salt and pepper.
  4. Spread on the salmon.
  5. Cook in a preheated oven at 450F for about 15 minutes.
Roasted portobello caps
2 servings

2 portobello mushrooms
2 tablespoons breadcrumbs
1 tablespoon shredded parmesan
1 teaspoon olive oil
salt and pepper
  1. Remove the stems of the portobello mushrooms.
  2. Roast the portobello in a preheated oven at 450F for 20 minutes.
  3. In a small bowl, combine the breadcrumbs, parmesan, olive oil, and salt and pepper.
  4. Sprinkle on the portobello caps.
  5. Cook 5 more minutes.
Cauliflower and potato purée
2 servings

1 medium potato, washed, but unpeeled
1 cups cauliflower florets
1 tablespoon butter
milk, to taste
  1. In a medium saucepan, cook the potato and cauliflower.
  2. Drain.
  3. Mash and add the butter and milk until the consistency is creamy.

Wednesday, January 24, 2007

mexican salad

This is a taste of summer in the middle of the winter! This Mexican salad combines healthy food that provide a large range of protective antioxidants such as bell peppers, black beans, salsa, olive oil, and corn. I realise I've been posting a lot of recipes using beans recently, but I hope it will get you inspired to try some of them, because beans are a wonderful food and they provide so many benefits!
.Mexican salad
6 servings
1 ½ cooked brown rice, cooled
3 green onions
2 cups black beans, cooked
2 cups corn
1 red bell pepper, diced
1 yellow bell pepper, diced
1/3 cup olive oil
3/4 cup salsa
1 tablespoon fresh lime juice
tabasco, to taste
salt and pepper, to taste
1/2 cup shredded cheese
  1. In a large bowl, combine the brown rice, green onions, black beans, corn, and bell peppers.
  2. In a small bowl, mix the olive oil, salsa, lime juice, tabasco, and salt and pepper until homogeneous.
  3. Add the dressing to the the salad.
  4. Serve cold and garnish with shredded cheese.
Nutrition facts
[for 1 serving]
371 calories, 15 g fat, 1 g saturated,
40 g carbs, 7 g fiber, 19 g protein