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]
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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

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
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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
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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

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.
   

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