Waldorf Salad

A colourful and exciting salad for every occasion.

1. chop up celery, onion, apples, and grapes, and toss with mixed greens [boston lettuce or romaine work well] add walnuts, and chunks of cheddar cheese.

2. mix dressing: 1/4 cup low fat mayo, 1 tablespoon dijon mustard, 1/2 tablespoon honey, 1 teaspoon lemon juice, salt & pepper.

3. toss and serve, also great as a pasta salad. 

Southern Chicken Salad

These can be really junky. This one is lightened up but with all the same flavour!

1. prepare chicken or use leftover chicken [shredded, breast, whatever, with some BBQ sauce]

2. toss Romaine lettuce with black beans, corn, onion.

3. mix with chicken.

4. top with low-fat ranch dressing

Mushroom & White Wine Cream Sauce

A great sauce. FOR:

Schnitzel

Pasta

Seafood

Chicken

Any meat, really

Vegetables

Whatever.

1. in a pan, heat 1 tablespoon butter.

2. add 2 cloves minced garlic, and sliced mushrooms. onions are optional.

3. add 1/4 cup white wine, simmer until absorbed, add 2 tablespoons low fat sour cream, 1 tablespoon lemon juice

4. simmer, add a bit of corn starch or flour if extremely liquid.

5. add 1.4 cup parmesan cheese.

6. simmer until melted, once almost done, top with fresh parsley, and fresh ground black pepper. 

Easy "Risotto"

Risotto minus the labour-intensivesness.

1. boil rice with half water, half chicken or vegetable broth.

2. cook other ingredients, such as chicken, sausage, broccoli, onion, or spinach

3. in a pot, heat 2 tablespoons butter. add rice and other ingredients, and 3 cloves minced garlic. stir until tasty, about 10 mins on medium-low heat. add any other liquid if getting too sticky, and a bit of sour cream to thicken. 

4. add cheese, turn to low, stir until melted. 

RISOTTO IDEAS?

Chicken, Broccoli & Cheddar

Tomato, Basil & Parmesan

Italian Sausage, Tomato Sauce, Red Onion, Parmesan

Mushroom, Swiss, Ham

Parmesan & Mushroom [the classic]

Bacon, Cheddar, & Green Onion

Olives, Roasted Red Peppers, Feta Cheese

Parlsey, Tomato, Zucchini & Goat Cheese

Sauteed Asian Spinach with Garlic

Spinach and garlic.... is there anything healthier? Deliciously sauteed with a sweet and tangy asian glaze. 

1. get fresh spinach.

2. heat a pan or wok with 1 tablespoon sesame oil. gently fry 3 cloves of minced garlic.

3. add spinach, sautee until wilted. onions are a good addition, and any other vegetables if you like.

3. once soft, add 1 tablespoon soy sauce and 1 tablespoon sweet chili sauce or plum sauce [a makeshift sweet and sour sauce, if you will]

4. sautee until flavours have blended. taste and adjust with salt and pepper, and rec chili flakes for spice. 

Hearty Ground Meat & Vegetables Soup

The most satisfying soup, ever!

1. fry lean ground beef or chicken or turkey, drain excess fat.

2. in a pot, heat 1 cup vegetable or chicken broth and 1 can crushed tomatoes. season with pepper, dry herbs, add any chopped vegetables you desire [corn, onions, mushrooms, peas,  peppers, potatoes, etc]

3. if using, boil pasta separately and add. also add ground meat. 

4. simmer, taste, and adjust with any other herbs or garlic. 

5. let simmer for about an hour before serving. refrigerate any leftovers. 

Garlicky Chickpea & Basil Salad

Garlic plays up this healthy protein-packed power salad!

1. drain 1 can chickpeas. put in bowl.

2. add a handful of halved cherry tomatoes, a bit of red onion to chickpeas.

3. chop up a handful of fresh basil, add to salad.

4. mix together 2 cloves minced garlic, 1 tablespoon olive oil. 1 tablespoon lemon juice, salt, and ground pepper. 

5. toss and serve!