Monthly Archives: November 2011

Fiber Granola Bars

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A quick, delicious and easy healthy snack…made of… LENTILS!

Every week I make more than once, healthy snacks for my husband. I try to make him snacks that will give energy overnight for work.

Fibers help with the acceleration of satiety, delay hunger pangs, and limit the risk of overeating.

Servings

8 large bars

Ingredients

*1/2 cup whole wheat flour

* 1 cup cooked green lentils, mashed

* 1/2 cup oat bran

* 2 cups oatmeal

* 1/3 cup ground flax seeds

* 2 tablespoons hemp seeds

* 2 large eggs

* 1/4 cup sugar

* 1/2 cup avocado oil

* 1 cup unsweetened dried cranberries

* 1/3 cup carob chips

* 1/3 cup chocolate chips

Directions

* Preheat oven 350′F

* In a bowl mix together whole wheat flour, oat bran, oatmeal, flax, hemp and sugar.

* In another bowl whisk together eggs, oil and mashed cooked lentils.

* Add the liquid mixture to the dry one. Mix. Add cranberries, chocolate and carob chips. Mix again.

* Pour the mixture into a 8-inch square baking pan greased or silicone.

* Bake for 25 minutes. Let stand before cutting into bars.

* Enjoy!

Turnip Soup

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Turnip, what a great vegetable rich in vitamin C…In fact I love both the raw and cooked version !

I had some leftover rice in the fridge, so I added it to the soup.

 Turmeric (a spice that I love) is responsible for the orange/yellow color of the soup!

Servings

4-6 bowls

Ingredients

* 1 tablespoon olive oil

* 2 leeks (white and light green parts)

* 2 cloves garlic, minced

* 4 cups vegetable broth

* 4 cups water

* 4 cups turnips (I used 4 small)

* 2 cups potatoes (I used 3 small)

* 1 cup cooked basmati rice

* 1/2 teaspoon parsley

* 1/2 teaspoon Herbes de Provence

* 1 teaspoon turmeric

* salt/pepper to taste

* 1/2 cup unsweetened almond milk

Directions

* In a large pot, heat (medium-high) olive oil, leeks and garlic.

* Add turnips, potatoes, cooked rice, vegetable broth, water, salt, pepper, Herbes de Provence and parsley, Stir and when the mixture is boiling, reduce heat and and simmer for  about 30-45 minutes. (Turnips are pretty long to cook)

* When the vegetables are tender, remove from heat and reduce with a blender, until you have a smooth texture.

* Put the soup in the pot and add milk. Reheat without boiling.

* Decorate with fresh parsley.

* Serve with homemade bread (I always do!) and enjoy!

Eggplant & Carob Muffins

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Another recipe for desserts and snacks made of vegetables.

Eggplants are a great source of protein, iron, fiber, folic acid and potassium. Eggplant is mainly composed of fiber. Eating a whole eggplant will provide more than half  of your daily fiber need. What a great vegetable!

Try them…you’ll be surprised!

Servings

12 large muffins

Ingredients

* 1 cup all-purpose flour

* 1 cup whole wheat flour

* 2 teaspoons baking soda

* 1/2 teaspoon salt

* 2 large eggs

* 1/2 cup butter or margarine, melted

* 3/4 cup pure liquid honey

* 2 teaspoons pure vanilla extract

* 3 cups grated eggplant (about 1 medium eggplant)

* 1 cup carob chips

Directions

* Preheat oven 350F

* In a bowl, combine the two kinds of flour, baking soda and salt. Set aside.

* In other bowl, whisk together eggs. melted butter, vanilla and honey.

* Pour the honey mixture into the flour. Mix. Add the grated eggplant and carob chips. Mix gently.

* Spoon the mixture into muffin pan and bake. The silicone molds are a great eco-friendly option. No need to throw papers muffins anymore.

* Bake for about 20-25 minutes. If a toothpick comes out clean, the muffins are ready.

Baked Beans

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This is a recipe for slow cookers.

Here’s another recipe for baked beans. It is less sweet and more thicker.

This weekend I made some for my father who loves the old fashioned version.

Servings

4-6 bowls

Ingredients

* 1 pound dry white beans

* water (soaking)

* 2 cups water (cooking)

* 1 small onion, chopped

* 1/2 cup tomato ketchup

* 1/4 cup molasses

*1 teaspoon old smokey mustard (or Dijon mustard)

* 1 tablespoon brown sugar

* 2 teaspoons cider vinegar

* 2 tablespoons maple syrup

* 1/2 teaspoon salt

* 1/4 teaspoon ground pepper

Directions

* Rinse and sort beans. Place in large bowl and cover with cold water. Let stand at least 12 hours.

* Drain the beans. In a large pot filled with water, place the beans and bring to a boil, reduce the heat slightly and cook 15 minutes. Remove from heat, sewer, and place in a bowl.

* In the same bowl, add all ingredients. Mix

* Pour mixture into slow cooker.

* Close the lid and cook for 9 hours on low.

* Preheat oven to 375’F.

* Pour beans into a baking dish and bake for about 30 minutes. (To evaporate more liquid)

* Remove from the oven and serve.

Broccoli Brownies

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You may start to know me a little, I love vegetables and…desserts made with them!
They may seem strange, but these brownies are simply delicious. However, you should expect a little discreet taste of vegetable.
Broccoli is High in vitamin C and fibers; Also it contains nutrients with anti-cancer properties.
Try them! You’ll see, it’s great!

Servings

12 medium brownies

Ingredients

* 1 cup chopped broccoli florets

* 3/4 cup flour

* 1/2 cup pure cocoa powder

* 1/2 cup brown sugar

* 1/4 butter or margarine, melted

* 1/2 teaspoon baking powder

* 1/4 teaspoon salt

* 2 large eggs

* 1 teaspoon pure vanilla extract

* 1/2 cup chocolate chips

* 2 tablespoons milk

Directions

* Preheat oven 350′F

* In a bowl combine flour, cocoa powder, baking powder and salt. Mix and set aside.

* In another bowl, whisk together melted butter and brown sugar. Add the eggs, milk and vanilla. Mix. Stir in the flour mixture. and mix until well blended.

* Add broccoli and chocolate chips. Mix.

* Pour into a 8 inch baking pan (greased or silicone)

* Cook for about 25-27 minutes. When a toothpick comes out clean, the brownies are ready.

* Let stand few minutes before cutting.

Brownies

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A quick, easy and delicious recipe!

Treat yourself with that non-guilty pleasure.

Servings

9 medium brownies (or 18 small)

Ingredients

* 1/4 cup pure cocoa powder

* 1/2 teaspoon baking powder

* 1/3 cup flour

* 3 tablespoons avocado oil

* 1/2 cup brown sugar

* 2 large eggs

* 1 teaspoon pure vanilla extract

* 1/4 cup walnuts, chopped

Directions

* Preheat oven 350′F

* In a bowl combine the cocoa powder, baking powder and flour. Mix and set aside.

* In another bowl, whisk the oil and sugar. Add the eggs and vanilla. Mix. Stir in the flour mixture. and mix until well blended.

* Pour into a 8 inch baking pan (greased or silicone)

* Cook for about 12-14 minutes. (don’t overbake, they will be dry..) When a toothpick comes out clean, the brownies are ready.

* Let stand few minutes before cutting.

Quinoa cookies

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After the lentils cookies, quinoa cookies!!

A simple snack, nutritious and how satisfying.

Try them, you will love!

Servings

18 cookies

Ingredients

* 1/3 cup uncooked quinoa

* 2/3 cup water (for cooking)

* 1 cup brown sugar

* 1 cup butter or margarine, softened

* 2 large eggs

* 1 1/2 teaspoon pure vanilla extract

* 2 cups whole wheat flour

* 1 1/2 teaspoons baking powder

* 1 teaspoon baking soda

* 1/4 teaspoon salt

* 1 1/4 cups old fashioned oats

* 1 cup unsweetened shredded coconut

* 1/3 cup sunflower seeds

* 1/3 cup flax seeds

* 1/3 cup hemp seeds

* 1/4 cup sesame seeds

Directions

* To cook quinoa, boil 2/3 cup water with the quinoa. Reduce heat, cover and simmer 10 minutes. Turn off heat and let the pot sit for about 5-6 minutes. Remove from heat and let cool.

* Preheat oven 350′F

* In a large bowl, cream butter and brown sugar. Add the eggs, cooked quinoa and vanilla. Mix.

* In another bowl, mix flour, baking powder, baking soda, salt, oats, coconut, sunflower seeds, flax seeds, hemp seeds, sesame seeds. Mix.

* Combine flour mixture into the quinoa mixture. Mix.

* Place balls of dough on a baking sheet and crush slightly with the hand. (I used an ice cream spoon to mesure dough)

* Bake for 8-10 minutes.

* Remove from the oven and let cool a few minutes before putting them on a cooling rack.

* Enjoy!

Pumpkin Risotto

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What a pleasure to see my little Dalie grow and what a pleasure to see her eat more food like without having to use the food processor.

I taste everything that a cook for her, and frankly, I would eat a good portion of this risotto! It’s pretty good!

I used pumpkin puree that I made this October, but you can use canned puree. (but Homemade is always better!)

Servings

4 cups

Ingredients

* 1 cup arborio rice

* 4 cups chicken broth (homemade or from the store, but try to buy one with less salt)

* 2/3 cup pumpkin puree ( I made my own in October)

* 1 carrot, into small cubes

* 1/2 onion, finely chopped

* 2 tablespoons butter or margarine

* 1/8 teaspoon ground nutmeg

* 3 tablespoons grated Romano cheese (it’s from sheep’s milk)

* water

Directions

* Wash, peel and cut veggies.

* Heat half of the butter in a large saucepan.

* Add chopped onion and cook until they are soft, about 2 minutes.

* Add pumpkin puree and carrot. Mix. Cook for 7-8 minutes or until the carrot is cooked.

* Add the rice to the veggies and cook while stirring for 2-3 minutes.

* Add chicken broth to cover the rice. (You may need to add some more during the cooking)

* Reduce heat and cook for about 20 minutes, stirring often.

* Remove from heat and add the rest of the butter, Romano cheese and nutmeg. Mix.

* An effective method of preservation is freezing. The muffins molds (cannot use ice tray anymore.. my daughter is too old and eats too much) are very useful, inexpensive and reusable as many times as we wish. Simply place the puree in the mold to freeze it and once it is frozen, remove it and put it put in a freezer container. Don’t forget to write the date on it. you can keep it for at least 1-2 months.

Dates, walnuts & seeds Bars

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Great healthy snack alert!

Psyllium helps reduce blood cholesterol, helps prevent cardiovascular disease and is an ally in terms of our digestive and intestinal health.

Fibers are also good to help maintain a healthy weight. (Psyllium and flax)

Hemp Seeds and walnuts contains omega-3.

I love honey! And even more since I bought it from an organic producer in Quebec. Gosh, it’s incredible!

Servings

12 bars

Ingredients

*1/2 cup whole wheat flour

*1 teaspoon baking powder

*1/4 teaspoon salt

* 2 large eggs

* 2/3 cup psyllium fiber flakes (for example All Bran cereals)

* 1 cup chopped dates

* 1/2 cup chopped walnuts

* 1/4 cup sunflower seeds

* 2 tablespoons hemp seeds

* 1 tablespoon flax seeds

* Zest of 1 medium orange

* 3/4 cup pure organic liquid honey

Directions

* Preheat oven 375′F

* In a bowl mix together whole wheat flour, baking powder, salt, psyllium flakes, dates, walnuts, sunflower seeds, hemp seed and flax seeds.

* In another bowl, beat eggs, honey and orange zest. Stir in flour mixture. Mix.

* Pour the mixture into a 9-inch square baking pan greased or silicone.

* Bake for 25-30 minutes or until a toothpick comes out clean. Let stand before cutting into bars.

* Enjoy!

Pineapple and Fiber Muffins

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These muffins are rich in fiber.
Psyllium helps reduce blood cholesterol, helps prevent cardiovascular disease and is an ally in terms of our digestive and intestinal health.

Fibers are also good to help maintain a healthy weight.

Add some molasses in your recipes..it adds iron!

Servings

12 large muffins

Ingredients

* 1 cup all-purpose flour

* 1 cup whole wheat flour

* 1/2 cup sugar

* 2 1/3 cup crushed fresh pineapple

* 3 cups psyllium fiber flakes (for example All Bran cereals)

* 1/4 cup molasses

* 1 egg

* 1/3 cup avocado oil

* 4 teaspoons baking powder

* 1/2 teaspoon baking soda

* 1 teaspoon ground cinnamon

* 1/3 cup chopped walnuts

Directions

* Preheat oven 400′F

* In a bowl, combine the two kinds of flour, sugar, baking soda, baking powder and cinnamon. Set aside.

* In other bowl, combine cereals with crushed pineapple. Let stand for few minutes or until cereals have softened enough. Add the egg, oil and molasses. Mix.

* Add the pineapple mixture to the flour. Gently mix.

* Spoon the mixture into muffin pan and bake. The silicone molds are a great eco-friendly option. No need to throw papers muffins anymore. Decorate muffins with chopped walnuts.

* Bake for about 25-30 minutes. If a toothpick comes out clean, the muffins are ready.