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

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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.
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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!
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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.
   

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
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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

broccoli and parmesan soup with biscuits

Here is a nice heartwarming meal to have during the cold winter. The broccoli and parmesan soup provides antioxidants and fibers from the broccoli and the biscuits contains carbohydrates for energy. Combine with a little cube of cheese to complete the meal with proteins.

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Broccoli and parmesan soup

6 servings

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1 tablespoon olive oil

1 onion, chopped

1 leek, chopped

3 potatoes, peeled and diced

4 cups broccoli florets

4 cups vegetable or chicken broth

3 tablespoons freshly grated parmesan

1/2 cup evaporated fat-free milk

salt and pepper

1. Heat the olive oil and cook the onion and leek until tender.
2. Add the potatoes, broccoli florets, and broth. Bring to a boil and simmer about 10 to 15 minutes or until the vegetables are tender.
3. Remove from the heat and allow the soup to cool slightly.
4. Transfer the soup in a food a processor and purée until smooth and creamy.
5. Return to the pot and heat at medium intensity until hot.
6. Turn off the heat. Add the parmesan and evaporated milk. Season to taste and serve!

Nutrition facts
[for 1 serving]
147 calories, 4.2 g fat, 1.7 g saturated,
22 g carbs, 2.5 g fiber, 8 g protein

Fresh light biscuits
16 biscuits

1 1/2 teaspoons dry yeast
2 tablespoons warm water
2 cups all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons sugar
1 tablespoon baking powder
3/4 teaspoon salt
1/2 teaspoon baking soda
1/4 cup chilled light butter, diced
1 1/4 cups buttermilk

1. Preaheat oven to 400F.
2. In a small bowl, combine the yeast and warm water. Stir gently and set aside.
3. In a large bowl, combine the flours, sugar, baking powder, salt, and baking soda.
4. Add the butter and cut it into the flour with a pastry cutter or a fork.
5. Add the buttermilk and yeast and mix gently.
6. Knead lightly for 1 minute.
7. Roll evenly and stamp out biscuits with a glass.
8. Place the biscuits on a baking sheet, leaving 1" between them.
9. Bake for about 15 minutes or until puffed and lightly browned.

Nutrition facts
[for 1 biscuit]
91 calories, 1.5 g fat, 0.5 g saturated,
16 g carbs, 1 g fiber, 3 g protein

blueberry frozen yogurt tartlet

What a nice treat you can enjoy guilt-free! These low-fat tartlets are loaded with calcium and protective antioxidants from blueberries. Prepare them ahead of time and keep them ready in your freezer for whenever you need to satisfy your sweet tooth.

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Blueberry frozen yogurt tartlet
18 tartlets .

graham crust
2 cups berry yogurt
1 cups frozen blueberries

2/3 cup nonfat powdered milk

1/4 cup maple syrup

2 cups fat-free frozen nondairy whipped topping

(i.e. light cool whip), thawed

1. Prepare the graham crust accordingly to the package instructions. Press in a muffin pan.
2. In a food processor, blend the yogurt, 1 cup blueberry, powdered milk, and maple syrup il smooth.
3. Transfer to a bowl. Add the remaining bluberries and the nondairy whipped topping. Mix gently.
4. Pour in the muffin pan. Garnish with additional blueberries if desired.
5. Feeze at least 4 hours.
6. Let stand at room temperature for 5 to 10 minutes before serving.

Nutrition facts
[for 1 tartlet]
100 calories, 1.4 g fat
18 g carbs, 3 g protein

hummus with roasted red pepper and garlic

Hummus is actually made of puréed chickpeas (or garbanzo beans). To boost the flavor, roasted red pepper, roasted garlic, and sun-dried tomatoes are added to the mix. The result is a delicious hummus that can be spreaded on crackers to accompany a soup or for a simple snack. Try it as a dipping for your veggies too!

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Hummus with roasted red pepper and garlic

Yield about 2 cups

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1 head garlic

1 teaspoon olive oil

1/2 cup roasted red peppers (in a jar)

15 oz chickpeas, rinsed

3 tablespoons water

2 tablespoons sun-dried tomatoes, chopped

2 tablespoons tahini

1. Preheat oven to 375F. Cut off the top of the head of garlic. Put in a small baking dish and sprinkle with the olive oil. Cover tightly with foil and bake for about 20 minutes. Remove the foil and roast 5 minutes more. Remove from the oven.
2. Remove the garlic cloves and add to a food processor. Add the roasted red pepper, chickpeas, water, sun-dried tomatoes, and tahini.
3. Purée until smooth.

Nutrition facts

[for 1/4 cup]

153 calories, 5 g fat,

21 g carbs, 5 g fiber, 6 g protein

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tex-mex skillet

If you enjoy mexican flavors, try this vegetarian meal loaded with tex-mex flavors! It's a good way to be introduced to beans. I used red kidney beans, but black beans would have been great too! Use the veggies you have on hand and adjust the heat by adding more or less chili powder.

.Tex-mex skillet

6 servings

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1 tablespoon canola oil

2 onions, chopped

1 zucchini, chopped

1 bell pepper, chopped

1 cup instant white rice

½ cup water

1 tablespoon chili powder

28 oz canned diced tomatoes

15 oz canned red kidney beans, rinsed

2 ½ cups frozen corn kernels

1 cup shredded cheese

1. In a large skillet, heat the oil. Cook the onions until transparent.
2. Add the zucchini and bell pepper and cook for a few minutes.
3. Add the rice, water, chili powder, diced tomatoes, beans, and corn.
4. Heat over medium-high intensity and bring to a boil. Reduce the heat and simmer a few minutes until the rice is tender.
5. Serve and garnish with shredded cheese.

Nutrition facts

[for 1 serving]

433 calories, 10 g fat, 4 g saturated

69 g carbs, 10 g fiber, 21 g protein

vegetables with cheesy béchamel

This is an excellent light meal my mommy used to make once in a while! Therefore, these vegetables with cheesy béchamel are definitely a comfort food for me. Luckily, it's a cinch to make and all these veggies provide plenty of vitamins, minerals, antioxidants, and fibers. Moreover, the cheesy béchamel contain protein and 50% of your daily calcium needs. If you like, have a slice of fresh whole-grain bread... or 2!

Vegetables with cheesy béchamel
2 servings
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2 tablespoons butter
2 tablespoons all-purpose flour
1 cup low fat milk
1 cup grated part-skim mozzarella
1/2 teaspoon salt
1 teaspoon mustard powder
1 teaspoon dried basil
1 cup cauliflower, chopped
1 cup broccoli, chopped
1 cup carrot, chopped

1. In a small saucepan, melt the butter.
   
2. Add the flour and whisk. Cook for 1 minute.
3. Add the milk, gradually, whisking constantly. Add the salt, mustard powder, and basil.
   
4. Heat at medium intensity until the mixture gets to a boil and becomes thicker.
5. Take off from the heat. Add the cheese and mix well.
6. Meanwhile, cook the vegetables.
7. When everything is ready, serve the cheesy béchamel over the vegetables and bon appétit!
   

Nutrition facts
for 1 serving
370 calories, 20 g fat, 11 g saturated,
31 g carbs, 9 g fiber, 20 g protein

n.b. okay, it's a little high in fat,
but all the veggies will make up for it! :p

tofu with coconut and peach salsa

You said tofu? This simple word can make many people shiver... But, it shouldn't be this way! Soy, which tofu is made from, has so much to offer. Besides containing omega-3 fatty acids and isoflavones, tofu provides all the proteins you need to enjoy a meatless meal. Moreover, by having tofu instead of meat, you get far less arteries-clogging saturated fat.

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Even if tofu is quite flavorless on its own, it can taste really good depending on the food you cook it with! Try this fruity recipe to sneak tofu into your menu.

Tofu with coconut and peach salsa

4 servings.

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2 tablespoons canola oil

1 pound firm tofu

1/3 cup unsweetened grated coconut

2 tablespoons all-purpose flour

3 fresh or canned peaches, diced

1 teaspoon dried lemongrass

1 teaspoon dried basil

1 tablespoon rice vinegar

1 tablespoon brown sugar

1. Preheat oven to 350F.
2. Mix the coconut and flour.
3. Cut the tofu block into 8 "steaks".
4. Press the tofu "steaks" into the coconut mixture on each side.
5. Heat 1 tablespoon of the canola oil over medium-high heat in a skillet. Add half of the tofu "steaks" and cook until brown on each side. Put the grilled tofu "steaks" in the oven and repeat with the remaining tofu.
6. To prepare the salsa, mix the peaches, lemongrass, basil, rice vinegar, and brown sugar in a small bowl.
7. Serve the over the tofu.

* Make it a meal by serving it with basmati rice and sautéed vegetables!

Nutrition facts
[for 1 serving]
251 calories, 16 g fat, 4 g saturated,
19 g carbs, 3 g fiber, 11 g protein

tapioca parfaits

At first sight, tapioca is surely not the most appealing dessert of all! However, presented with pieces of fruit such as slices of strawberries and mango, it can become a real treat. You can also layer pieces of fruit and tapioca in a transparent glass to give it a sophisticated look.

Tapioca parfaits
6 servings
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1/4 cup quick-cooking tapioca
2 cups milk (1-2% m.f.)
1/2 cup maple syrup
1 egg, beaten
1 teaspoon vanilla extract

1. In a medium saucepan, whisk the tapioca, milk, maple syrup, and egg.
   
2. Cook over medium heat, stirring constantly, until the mixture begins to boil. Remove from the heat, add vanilla and transfer to another bowl.
3. Cover and refrigerate at least 2 hours.
4. Serve with pieces of fruit.
   

Nutrition facts
[for 1 serving of tapioca without fruit]

134 calories, 4,2 g fat, 0,7 saturated,
22 g carbs, 0 g fiber, 2 g protein

mango, black bean and roasted corn salad

Here's a delicious salad to enjoy as a side dish or as a topping for chicken or fish. The black beans provides numerous phytochemicals as well as fibers and proteins, while the mango brings sweetness which contrasts perfectly well with the flavor of roasted corn. It's a very good way to give beans a try!

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Mango, black beans, and roasted corn salad

4 servings

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1 tablespoon canola oil

1 cup corn kernels

1 mango, diced

1 cup black beans

1/4 cup red onion, diced

1 ½ tablespoons lime juice

1 teaspoon fresh coriander (cilantro)

1. Heat oil in a skillet and roast the corn several minutes, until fragrant and lightly brown.
2. Transfer to another bowl.
3. Add all the other ingredients.
4. Mix lightly and serve!

Nutrition facts for 1 serving
125 calories, 2 g fat, 0 g saturated,

26 g carbs, 4 g fibers, 4 g protein

barley-mushroom soup

A soup in the middle of a canadian winter is so heartwarming. The recomforting barley suits perfectly the taste of hearty shiitake mushrooms. Moreover, this tasty low-fat soup is deliciously healthy with the viscous fibers of barley and the vitamins and minerals of shiitake.

Barley-mushroom soup

8 servings

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1 tablespoon oil (olive or canola)

2 onions, chopped

4 garlic cloves, minced

4 cups shiitake mushrooms

2 cups button mushrooms (regular white mushrooms)

1 1/2 tablespoons all-purpose flour

6 cups vegetable broth

2/3 cup barley

1/2 teaspoon salt

1/2 teaspoon pepper

1/2 cup sour cream

1. Heat oil at medium intensity and cook the onions and garlic until softened.
2. Increase the heat at medium-high intensity and add the mushrooms. Cook until the liquid evaporates.
3. Reduce the heat to medium and sprinkle the flour over the mushrooms. Cook, mixing constantly, for 1 minute.
4. Add the broth. Reduce the heat and simmer for about 20 minutes.
5. Season with salt and ppper. Add sour cream and mix well.
6. Serve!

Nutrition facts for 1 serving:

165 calories, 4 g fat, 1 g saturated,

28 g carbs, 4 g fiber, 8 g protein

banana-chocolate cake

The smell of a cake baking in the oven is so comforting! Here is one of my personal favorite: banana-chocolate cake. What's even better? Well, you can have it, guilt-free! In this recipe, I substituted all of the oil for unsweetened applesauce, and as you can see, I got a delicious result!

I use unsweetened applesauce to substitute the fat in almost all my baked goods recipes, especially muffins and cakes. This allow to lower the fat content while keeping a moist and chewy texture. Try the recipe below and you'll see for yourself! It's a piece of cake to make! (sorry, I just HAD to use this expression! lol ;)

Banana-chocolate cake

12 servings

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1 cup smashed bananas

2 eggs

1/2 cup unsweetened applesauce

1 teaspoon vanilla extract

2/3 cup sugar

1 cup all-purpose flour

1 cup whole-wheat flour

1 1/2 teaspoon baking soda

1 1/2 teaspoon baking powder

2/3 cup chocolate chips

1. Preheat the oven to 350F.
2. Mix the bananas, eggs, applesauce, vanilla, and sugar in a bowl.
3. In another bowl, combine the flours, baking soda, baking powder, and chocolate chips.
4. Add the banana mixture to the dry ingredients and blend until moisten.
5. Pour in a cake pan.
6. Bake for 50 minutes or until a wooden toothpick inserted in the center comes out clean.

Nutritional facts for 1 serving

(1/12 recipe)

175 calories, 4 g fat, 2 g saturated,

34 g carbs, 2.2 g fibers, 3.4 g protein

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Compared to the original recipe, which used 1/2 cup oil

instead of the same quantity of unsweetened applesauce,

you save 75 calories and 8 g fat!!!

Enjoy! Mmmm!

tomato pasta with brocoli

Pasta is one of the easiest and fastest meal to cook! Luckily, making it healthy is also a cinch! Try one or more of the followings to improve the nutritional profile of your favorite pasta:

• try whole-wheat pasta
• add veggies
• sneak in garlic to boost the flavor
• choose low-fat cheese like part-skim mozzarella
• use only a small amount of tastier cheese like parmesan
• prefer tomato-based sauce to cream-based sauce
  

Garlicky vegetarian pasta

4 servings

.4 cups whole-wheat dry pasta

1 tablespoon olive oil

1/2 cup sun-dried tomatoes

12 garlic cloves

4 cups brocoli chopped

2 cups tomato sauce

1/4 cup fresh basil

1/2 cup part-skim mozzarella

1/4 cup parmesan

1. Cook the pasta.
2. Hydrate the sun-dried tomatoes with boiling water at leat 15 minutes. Drain and chop.
3. In a large saucepan, heat the olive oil and cook the sun-dried tomatoes, garlic, and brocoli. Add the tomato sauce and heat until hot. Add the basil and add the drained cooked pasta. Blend well.
4. Serve with cheese.
   

Nutrition facts for 1 serving : 450 cal, 11 g fat, 3 g saturated, 82 g carbs, 5 g fibers, 19 g protein

seafood

Seafood is always a nutritous winner! Salmon is loaded with heart-protecting omega-3 while shrimps are deliciously low in fat. Served with sautéed vegetables such as red bell peppers and broccoli wich are packed with plentiful of good-for-you phytochemicals and antioxydants as well as with oven-fried potatoes, this meal definitely is both yummy and healthy!

Oven-fried potatoes are really good and contains less fat! Try it, it really is easy! Wash your potatoes thoroughly, because it's better to keep the skin of the potatoes since it's full of fibers, iron and other nutrients. Cut your potatoes and mix evenly with olive or canola oil and a pinch of salt. Place on a baking sheet and bake in a preheated oven at 425F for 30 to 45 minutes or until tender and crispy. Believe me, it's good!