Sunny Side of the Street…

We stay this week in the Mediterranean with…
Hummus
Makes 20 servings
Shopping List:

2 cloves garlic, chopped
540 g or 1 (19 ounce) can garbanzo beans/chickpeas, drained [reserve some of the juice]
60 ml or 4 tablespoons lemon juice
45 g or 3 tablespoons tahini [sesame paste]
3 g or ½ teaspoon salt
freshly crushed cumin seeds to taste
30 ml or 2 tablespoons [...]

Welcome to…

Caribbean Fruity Salsa
Makes 4 servings
This is a delicious salsa that’s perfect with granola and yogurt for a healthy breakfast! But you can also serve it with tortilla chips as a snack.
Shopping List:

120 gr or 1/2 cup diced fresh mango
40 gr or 1/4 cup diced fresh pineapple
35 gr or 1/4 cup diced papaya
1/2 fresh jalapeno pepper, [...]

Orange Flavour on Orange Day

Thurday Recipe on a Wednesday. Tomorrow is a national holiday so shops will be closed.
Orange-Lemon Pangasius
Makes 4 servings
Shopping List:

15 ml or 1 tablespoon olive oil
4 (125 gram or 1 ounce each) fillets pangasius or tilapila
1 orange, juiced
1 lemon, juiced
1 gram or 1/2 teaspoon lemon pepper

TO MAKE:

Heat oil in a large skillet over medium-high heat.
Arrange fillets [...]

Let’s go Veggie…

Black Bean Veggie Burgers
Makes 4 servings
Shopping List:

1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
2 eggs
8 gram or 1 tablespoon chili powder
6 gram or 1 tablespoon cumin
5 ml or 1 teaspoon Thai chili sauce or hot sauce
55 gram or 1/2 [...]

Chez Pierre

Chicken Breasts
– Chez Pierre
Low Cal Recipe
Makes 6 servings
Shopping List:

6 skinless, boneless chicken breast halves
30 gram or 1/4 cup all-purpose flour
3 gram or 1/2 teaspoon salt
1 gram or 1 pinch ground black pepper
45 gram or 3 tablespoons butter
1 (14.5 ounce) can stewed tomatoes, with liquid
120 ml or 1/2 cup water
25 gram or 2 tablespoons brown sugar
30 [...]

Zucchini Pancakes

Zucchini Pancakes
Makes 4 servings [16 pancakes]
Shopping List:

500 gram or 4 cups grated zucchini
25 gram or ¼ cup grated Parmesan cheese
15 gram or ¼ cup fresh basil, chopped
2 tablespoons fresh chives, chopped
1 packet artificial sweetener [Splenda or Canderel]
6 tablespoons egg white substitute
cooking spray.
fat-free sour cream
salt and pepper to taste

TO MAKE:

Place grated zucchini in a colander, let [...]

Food for all seasons…

Tomato Lentil Stew
Makes 4 servings
Shopping List:

190 gram or 1 cup dry lentils
475 ml or 2 cups vegetable stock [or chicken stock]
280 gram or 10 ounces chopped tomatoes
40 gram or ¼ cup chopped onion
4 stalks celery, chopped, with leaves
1 gram or ½ teaspoon curry powder
3 cloves garlic, minced
salt to taste
ground black pepper to taste

TO MAKE:

Add lentils to [...]

It’s in the sauce #5

Green Goddess Sauce
Low Cal, Low Carb & Low Fat recipe
Shopping List:

60 ml or ¼ cup plain fat-free yogurt
120 ml or ½ cup light sour cream
3 tablespoons fresh tarragon
2 tablespoons snipped fresh chives
10 ml or 2 teaspoons lime juice
1 clove garlic, smashed

TO MAKE:

In a blender container or food processor bowl combine yogurt, 1/4 cup sour cream [...]

Let’s Salsa…

Low Cal Recipes to spice up your food
Pineapple Salsa
Makes 8 servings
Shopping List:

165 g or 1 cup finely chopped fresh pineapple
80 g or ½ cup diced red bell pepper
75 g or ½ cup diced green bell pepper
165 g or 1 cup frozen corn kernels, thawed
1 (15 ounce) can black beans or kidney beans drained and [...]

Thursday Recipe on a Wednesday…

Samosas with beef

Makes 18 servings
Shopping List:

2 large potatoes, peeled and diced
150 gram or 1 cup frozen peas, thawed
30 ml or 2 tablespoons vegetable oil
1 gram or ½ teaspoon cumin seeds
1 bay leaf, crushed
2 large onions, finely chopped
450 gram or 1 pound ground beef
4 cloves garlic, crushed
6 gram or 1 tablespoon minced fresh ginger root
1 [...]

Healthy Hot or Cold…

Healthy Turkey Loaf
Makes 10 servings
Shopping List:

450 gram or 1 pound ground turkey
2 eggs
120 ml or ½ cup salsa
40 gram or ¼ cup chopped red bell pepper
40 gram or ¼ cup chopped yellow bell pepper
80 gram or ½ cup chopped onion
50 gram or ½ cup dry bread crumbs
lemon pepper to taste

TO MAKE:

Preheat oven to [...]

Cool as a Cucumber…

Cool yogurt cucumber soup
Makes 4 servings
Shopping List:

1 cucumber
2 spring onions
8 mint leaves
400 ml or 2 cups low-fat plain yogurt
2 limes
30 ml or 2 tablespoons olive oil
pepper and salt

TO MAKE:

With a small, sharp knife, peel cucumber and slice it lengthwise into halves.
Scoop out the seeds by running the tip of a teaspoon down the [...]

Low on Everything

Tomato-Cucumber Gazpacho
Makes 6 servings
A fresh and mild gazpacho that takes advantage of all that summer has to offer. Super easy too. Garnish with a sprig of fresh dill and serve chilled.
Shopping List:

6 medium ripe tomatoes, finely chopped
2 cucumbers, peeled and finely chopped
1 onion, finely chopped
1 green bell pepper, finely chopped
1 jalapeno pepper, seeded and minced
1 [...]

Keep it Simple…

Farfalle With Red Pepper Sauce – Low Cal [less than 100 calories]
Serves 4
Shopping List:

200 gram or 1-1/3 cups red bell pepper, chopped
80 ml or 1/3 cup chicken broth
4 gram or 2 teaspoons chopped fresh oregano
1 gram or 1/8 teaspoon salt
1 gram or 1/4 teaspoon ground black pepper
10 gram or 2 teaspoons tomato paste
10 ml or [...]

Sweet Pepper…

Sweet Pepper Balsamic Bean Salad – Low Cal
Makes 4 servings
Shopping List:

150 gram or 1 cup chopped yellow bell pepper
1 (15 ounce) can kidney beans, drained and rinsed
200 gram or 1 (7 ounce) jar roasted red peppers, drained
12 cherry tomatoes, halved
8 gram or 2 tablespoons chopped fresh parsley
45 ml or 3 tablespoons balsamic vinegar
15 ml or [...]

Go Nuts…

Go Healthy !
Green Beans with Hazelnuts and Lemon – Low-Cal Recipe
Makes 4 servings
Shopping List:

340 gram or 3/4 pound fresh green beans, washed and trimmed
15 ml or 1 tablespoon olive oil
2 gram or 3/4 teaspoon lemon zest
3 tablespoons and chopped toasted hazelnuts
salt and pepper to taste

TO MAKE:

In a large pot of salted boiling water, cook [...]

Fresh Tomato Pie

Fresh Tomato Pie – Low Cal, Low Carb
Makes 8 servings
A great way to use surplus tomatoes from your garden. Tasty served warm or cold! You may want to add chopped fresh herbs for flavor.
Shopping List:

a 22 cm or 9 inch pie shell
8 ripe tomatoes, sliced, and seedless
1 yellow onion
180 ml or 3/4 cup mayonnaise
35 gram or [...]

Cucumber Salad

Cucumber salad – Low Cal
Makes 8 servings
Shopping List:

1 long or 2 small cucumbers, thinly sliced lengthwise
1 thinly sliced green onion [spring onion]
1 teaspoon Kikkoman soy sauce
½ tablespoon rice vinegar
3 tablespoons sunflower oil
black sesame seeds to sprinkle

TO MAKE:

Mix the thinly sliced cucumber with the sliced green onion, the soy sauce, rice vinegar and sunflower oil.
Divide over [...]

Leftovers… I call them ingredients!

Mexican Turkey – Low Cal
Serves 4
It’s a great and easy way to use leftover holiday turkey! You can make tacos, burritos, Mexican sandwiches (tortas), etc.
Ingredients:

5 ml or 1 teaspoon vegetable oil
1 onion, chopped
455 gr or 1 pound shredded cooked turkey
3 gr or 1 teaspoon garlic powder
1 large fresh tomato, chopped
120 ml or 1/2 cup water
3 [...]

Better save then…

… to late for shopping!
Blue Turkey Sandwich
Makes 4 servings
Shopping List:

85 gr or 3 oz package cream cheese, soft [light variety]
60 gr or 2 oz package blue cheese
1 teaspoon minced onion
1 dash of worcestershire sauce
1 tablespoon mayonnaise [reduced fat or fat-free]
12 slices sandwich bread, toasted
8 slices tomato
8 slices cooked turkey or chicken
4 slice swiss cheese
salt and [...]