Our Recipes

Our Recipe Book

Here is our collection of recipes. All of these have been tested, so we know that they work!

They are all credited as to who may or may not have invented them. If you would like to add to the collection please feel free to send us your favourites!

Kathryn's Breakfast Shake

(by Kathryn)

Ingredients:

• 1 1/2 cups milk
• 1 scoop chocolate protein powder
• 1/2 banana or 1/2 cup frozen blueberries or both
• 2 handfuls of ice cubes

Method:

1. In a blender combine milk, powder and fruit. Blend until very smooth.
2. Add ice and crush.
3. Serve in a really big cup, with a straw.

Butternut Squash Soup

(by Kathryn)

Ingredients:

• 1 tablespoon olive oil
• 1 medium butternut squash sliced in half length-wise
• 1 tablespoon butter
• 1 medium white onion, peeled and diced
• 1 tbsp finely grated fresh ginger
• 4 cloves garlic, peeled and chopped
• 1 tbsp dry sage
• 1/4 teaspoon cayenne
• A generous sprinkling of both ground cinnamon and nutmeg
• 2 cups broth (vegetable or chicken)
• 1 can unsweetened coconut milk
• salt and freshly-cracked black pepper, to taste

Method:

1. Preheat oven to 400°F,
2. Line a cookie sheet with parchment paper.
3. Brush or rub each half of the squash with olive oil.
4. Place squash halves, cut-side down, on the parchment paper and bake about 45 minutes or until fork tender.
5. In a large pot, melt butter and add onion. Saute, stirring occasionally until partially cooked.
6. Add ginger and garlic and cook, stirring for a few minutes.
7. Add sage, cayenne, cinnamon and nutmeg and stir for a few more minutes.
8. Add broth and bring to a simmer.
9. When tender, remove squash from the oven. Using a large spoon, scrape the flesh off the skin and add it to the pot. Continue to simmer for about 15-20 minutes.
10. Remove from heat. Use an immersion blender, blender or food processor to puree the squash mixture. If you need more moisture, add some of the coconut milk.
11. Once pureed, stir in the coconut milk and add salt and pepper to taste.

Roast Chicken with Vegetables

(by Kathryn)

Ingredients:

• 1.5kg (3 lb) chicken
• 1 1/2 tsp each dried sage, rosemary, thyme
• 1 tbsp dried parsley
• 1/2 tsp salt
• 1/2 tsp fresh ground pepper
• 3 cloves garlic, finely chopped
• 1 fresh lemon
• 1 tbsp olive oil
• Vegetables, for example cut up onion, sweet potato and carrot
• 1 cup chicken broth (or you can use a bouillon cube and water)

Method:

1. Preheat oven to 375°F and spray a small roasting pan bottom with Pam (or oil).
2. Rinse chicken and pat dry.
3. In a small bowl, mix all spices (sage, rosemary, thyme, parsley, salt, pepper and garlic).
4. Zest the lemon and add the zest to the bowl.
5. Cut the lemon in half and squeeze the juice of 1/2 lemon into the bowl, placing the rind and other 1/2 lemon inside the chicken.
6. Add olive oil to the bowl and mix.
7. Place cut up vegetables in the bottom of the roasting pan. Add chicken on top and rub on spice mixture from the small bowl.
8. Place in the oven and cook, uncovered, for 40 minutes.
9. Remove from oven and add chicken broth to the bottom of the pan. Return to the oven and bake an additional 20 minutes.
10. Remove from the oven and baste the chicken. Then bake another 30 minutes.
11. Remove from oven. Place vegetables and broth in a bowl and cover to keep warm. Cover the chicken and let rest 10 minutes before carving.

Broccoli Potato Cheddar Soup

(by Kathryn)

Ingredients:

• 2 tablespoons butter
• 1 medium yellow onion, coarsely chopped
• 2 garlic cloves, smashed and peeled
• 1/2 teaspoon red pepper flakes
• Freshly ground black pepper (a couple of turns)
• 1 bunch of broccoli
• 2 medium russet potatoes, no need to peel but cut into chunks
• 1 box of chicken broth (about 4 cups)
• 1 1/2 cups water
• 2/3 cup grated, sharp, cheddar cheese, cut into small chunks

Note: I used salted butter and chicken broth so I did not add salt. You may wish to add about 3/4 tsp or salt.

Method:

1. Melt the butter in a large Dutch oven or soup pot, over medium-low heat.
2. Add the onion, garlic, red pepper flakes and black pepper.
3. Stir to combine, then cover the pot and cook, stirring occasionally, until the onions have softened and are just starting to turn golden, about 8 to 10 minutes.
4. Meanwhile, cut a slice off the bottom of each broccoli stalk and remove the leaves or bits that don't look good. Slice the stalks off and cut them into pieces about 1 to 2-inches in size. Set aside.
5. Cut the florets close and add any additional stalk pieces to the ones set aside. Cut any large florets apart.
6. Add the chunks of broccoli stalk and potato to the pot and stir. Add the chicken stock, raise the heat to high and bring the mixture to a boil, then reduce the heat to medium-low and cover the pot. Simmer about 20-25 minutes until broccoli stalks and potatoes are tender.
7. Add florets to the pot and water so all are just floating. Simmer until tender, about 5-10 minutes.
8. Run though a blender in batches until smooth.
9. Stir in chunks of cheese until melted.

Helen's Pumpkin Muffins

(by Helen, obviously...)

Ingredients:

Streusel:

• 1/3 cup brown sugar (packed)
• 1/4 cup all-purpose flour
• 2 tbsp butter (cold)
• 1/2 tsp ground cinnamon

Muffins:

• 4 eggs
• 2 c white sugar
• 1/2 cup oil
• 1 3/4 cups pumpkin (small can)
• 3 cups all-purpose flour
• 1 tbsp cinnamon
• 2 tsp baking powder
• 2 tsp baking soda
• 1 tsp salt
• 2 cup raisins

Method:

For streusel:

1. In a medium mixing bowl combine all streusel ingredients except butter.
2. Use pastry cutter or knives to add butter until cut blended into small, pea-sized crumbles.
3. Set aside.

For muffins:

1. Beat eggs slightly.
2. Add sugar, oil, pumpkin and blend thoroughly.
3. Add dry ingredients and mix until smooth.
4. Stir in raisins.
5. Fill greased muffin cups 2/3 full and sprinkle tops with streusel.
6. Bake at 375°F for 15–20 min

Thai Carrot Soup with Coconut Milk

(by Kathryn)

Ingredients:

• 1 tbsp cooking oil
• 2 cups carrots, peeled and cut into 1/2 inch dice
• 1 tbsp Thai red curry paste
• 2 cloves garlic, minced
• 1 tbsp freshly grated ginger
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/4 tsp cumin
• 1/2 tsp cayenne pepper
• 1 1/2 cups pumpkin, peeled and diced or use a 14oz can of pumpkin puree
• 14 oz coconut milk (1 can)
• 4 cups vegetable or chicken broth
• 1 oz. shredded coconut (about 1/4 cup, run through a food processor or 2 tbsp of desiccated coconut)
• 1 fresh cilantro leaves (for garnish)
• Sour cream (for garnish)

Method:

1. In a large pot, heat oil over medium heat.
2. Add diced carrots and diced pumpkin (if using) and stir to coat with oil. If using canned pumpkin, just cook the carrots at this point and add the pumpkin puree later.
3. Cover the pot, reduce the heat to medium-low and cook for about 10 minutes, stirring a few times to make sure ingredients do not stick. Do not allow to brown. Reduce heat if necessary.
4. Remove the lid. Add garlic, Thai curry, salt, pepper, cayenne pepper, cumin and ginger to the pot. Stir and cook for two minutes.
5. Add chicken stock, canned pumpkin (if using), coconut milk and shredded coconut.
6. Cook on medium heat, stirring occasionally, for 35 minutes or until carrots are tender.
7. Puree with an immersion blender or in small batches in a blender.
8. Season to taste with more salt or pepper.
9. Serve, garnished with sour cream, fresh cilantro leaves and rustic, crusty bread.

Coconut-Maple Popcyiles

(by Kathryn)

Ingredients:

• 1 can coconut milk
• 1/2 cup maple syrup
• Juice from 2 limes
• 1/2 cup of your choice of fresh or frozen fruit (I used frozen raspberries)

Method:

1. Combine all ingredients in a blender and purée until smooth.
2. Pour into popcyile moulds and freeze for at least three hours before serving.

Chicken and Butternut Squash Curry

(by Kathryn)

Ingredients:

• 1 tablespoon cooking oil
• 1 medium onion, chopped
• 1 medium carrot, peeled and diced
• 3 boneless chicken breasts, cut into 1 inch cubes
• 4 cloves garlic, crushed
• 3 tablespoons Thai red curry paste
• 4 cups butternut squash or pumpkin, chopped into 1 inch cubes
• 400 ml can coconut milk
• 1 tablespoon brown sugar
• 1 tsp salt
• 1/2 cup frozen peas

Optional toppings:

• Crushed pineapple
• Shredded coconut
• Raisins
• Peanuts

Method:

1. Heat the oil in a large pan/skillet on high heat.
2. Saute the onion and carrot until the onion becomes soft and transparent.
3. Add the chicken and fry it until it is just beginning to brown.
4. Add the garlic and curry paste, stirring together quickly to blend in the heat of the pan for about a minute until fragrant.
5. Add the butternut pieces and keep cooking, while stirring occasionally for 5 minutes.
6. Stir in the coconut milk and bring to a simmer and reduce the heat to low.
7. Add the sugar and salt and continue to simmer for about 10-15 minutes, or until the pumpkin pieces have softened. (If you prefer a creamier pumpkin curry sauce, simmer for 5-10 minutes longer, until the pumpkin has completely melted through the sauce.
8. Stir in the frozen peas and heat through.
9. Serve over steamed rice, cauliflower rice or couscous.
10. Add one or all of the optional toppings.
11. Serves four.

Jalapeno Cornmeal Muffins

(by Kathryn)

Ingredients:

• 3/4 cup cornmeal
• 1 1/4 cup milk
• 1 cup flour
• 1 tbsp baking powder
• 1 tsp salt
• 1/2 tsp cayenne pepper
• 1/3 cup white sugar
• 1 egg, slightly beaten
• 1/4 cup veg oil
• 2 jalapeno peppers seeded and chopped
• 1/4 cup snipped chives
• 1 cup shredded cheddar cheese

Method:

1. Mix cornmeal and milk and set aside for 5 minutes.
2. Sift flour, baking powder, salt, cayenne pepper and sugar.
3. Stir egg, vegetable oil, jalapeno peppers, chives and cheese into cornmeal.
4. Add dry mixture to cornmeal mixture and stir only until combined (will be lumpy).
5. Put into paper muffin cups, greased muffin tins or a greased square pan.
6. Bake at 400°F (200 °C) approximately 15 minutes for muffins and 25 minutes for a pan, until a skewer inserted comes out clean and the top springs back when pressed.
7. Serve with soup or chili.

Jakobu’s Ginger Cookies

(by Jakobu)

Ingredients:

• 300 g (2 cups) flour
• 1/2 tsp. baking soda
• 200 g (3/4 cup) corn sugar
• 75 g (1/3 cup) syrup
• 125 g (1/2 cup) butter
• 1 egg
• 50 - 100 g fresh ginger - quantity to taste
• 1 tsp dried ginger
• 1 tsp grated or powdered coriander
• 1/2 tsp black pepper
• 1/2 tsp white pepper
• 1 1/2 tsp cardamom

Method:

1. With a sharp knife, cut and finely chop the fresh ginger, so that the juice does not run off.
2. Melt butter and syrup in a saucepan.
3. Stir in all the other ingredients.
4. Let the dough cool for 30 minutes in the refrigerator.
5. Roll about 35 round balls placed on parchment paper on a baking sheet at equal intervals. Note that they will spread out about three times the height of each ball of dough.
6. Bake at 175°C (350°F) for 15 minutes or until done. The cookies should be dark brown, but the bottom must not turn black.
7. Cool on a rack.
8. When cool store in an airtight container (or eat them right away, while still warm).

Molasses & Ginger Cookies

(by Kathryn)

Ingredients:

• 2 cups all-purpose flour
• 1 tsp baking soda
• 1 tsp baking powder
• 1-1/2 tsp ground ginger
• 1 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• 1/2 tsp ground cloves
• 1/2 cup margarine
• 3/4 cup sugar, plus extra sugar for rolling the cookie dough in
• 1/2 cup molasses
• 1 tbsp water

Method:

1. Preheat the oven to 350°F.
2. Line two baking sheets with parchment paper.
3. In a medium bowl, whisk together flour, baking soda, baking powder, ginger, cinnamon, nutmeg and cloves.
4. Using an electric mixer, beat the margarine, sugar, molasses and water until combined.
5. Slowly beat in the flour mixture.
6. Scoop one rounded tablespoon of dough at a time, roll into a ball by hand and roll in sugar. Arrange on the parchment paper.
7. Bake for 10 to 12 minutes.
8. Cool cookies on the pan.

Notes:

1. Makes about 18 cookies of 2.5 inch size.
2. The cookie dough can be made in advance. It can be stored in the refrigerator for a week or freezer for up to a month.

Crockpot Curried Chicken

(by Kathryn)

Curry Ingredients:

• 1 tbsp vegetable oil
• 1 large onion, peeled and chopped
• 3 chicken breasts, boneless, skinless, diced
• 3 cloves garlic, peeled and minced
• 1 large piece of ginger, about the size of your thumb, peeled and finely chopped
• 1 tsp salt
• 1/2 tsp ground black pepper
• 3 tsp hot chili powder
• 1 tbsp ground coriander
• 1/2 tbsp cumin
• 3 tbsp curry powder
• 1 tsp paprika
• 1 tsp cinnamon
• 240 ml (1 cup) chicken stock
• 400 g tin of diced tomatoes
• 2 tbsp tomato puree or tomato paste
• 2 tsp sugar, to offset the tomatoe's acidity
• 400 ml can full-fat coconut milk

Serving Ingredients:

• Rice, cooked and ready to serve
• Chopped coriander (cilantro) and/or finely chopped chilies
• Crushed pineapple
• Shredded coconut
• Raisins

Method:

1. Preheat the crockpot on high.
2. Heat oil in a large pan, add the onion and cook on a medium heat for 5-6 minutes just until softened.
3. Add the chicken and cook for 3-4 minutes until just sealed.
4. Add in the garlic, ginger, salt, pepper, chili powder, ground coriander, cumin, curry powder, paprika and cinnamon.
5. Stir to coat the chicken and cook for 1-2 minutes.
6. Add in the stock, tomatoes, tomato puree, sugar and coconut milk.
7. Stir, bring to a low boil.
8. Pour into slow cooker and cook for 3-4 hours on high or 5-6 hours on low.
9. Serve over with rice, sprinkle with coriander (cilantro), chilies, pineapple, coconut and raisins to taste.

Notes:

1. Makes six servings.

Sweet and Sour Pineapple Meatballs

(by Kathryn)

Ingredients:

• 1/2 cup brown sugar loosely packed
• 1/2 cup rice vinegar
• 1/4 cup ketchup
• 1 tbsp soy sauce
• 2 cups pineapple juice, split 1 3/4 and 1/4 (I used the juice from two cans of pineapple chunks drained)
• 1 tbsp cornstarch
• 25 all-purpose meatballs (I used a full bag of IKEA pre-cooked vegetarian meatballs, which I baked)
• 2 cans pineapple chunks from above
• 2 bell peppers (I used red, but it would be more colourful with red and green) cut into bite-sized pieces
• rice for serving

Method:

1. Add brown sugar, vinegar, ketchup, soy sauce and 1 3/4 cups of pineapple juice to a large pot over medium-high heat. Bring to a boil.
2. In a small bowl, mix cornstarch and remaining 1/4 cup pineapple juice together, whisking to get out all the lumps. Whisk into the pot and add pineapple chunks and bell peppers. Bring to a simmer. Cover and cook 8-10 minutes, until sauce has thickened. Stir in the meatballs and heat through.
3. Serve warm over rice.

Notes:

1. You could just add frozen meatballs to the pot and simmer for the 8-10 minutes until warm, rather than warming them in the oven.

Roasted Pecan Clusters

Ingredients:

• 3 tbsp margarine
• 3 cups pecan pieces
• 1/4 lb white baking chips

Method:

1. Melt margarine and pour into large rectangular cake pan (approximately 9" x 14")
2. Spread pecans evenly in the pan
3. Bake at 300°F for about 30 minutes - stir pecans every 10 minutes.
4. Melt baking chips in a double boiler
5. Remove from heat, stir until smooth - cool 2 minutes
6. Add pecans and stir until well coated
7. Drop on parchment sheet on a baking sheet
8. Cool in the fridge

Cauliflower & Carrot Soup

(by Kathryn)

Ingredients:

• 1 cauliflower, cut up
• 1 carrot, shredded
• 2 1/2 cups chicken broth
• 3 tbsp margarine
• 3 tbsp white flour
• 3/4 tsp salt
• 1/8 tsp fresh ground pepper
• 1/2 tsp of nutmeg
• 2 cups skim milk
• 1 cup shredded cheese
• 3/4 tsp hot sauce

Method:

1. In a large saucepan, combine the cauliflower, carrot, celery and chicken broth.
2. Bring mixture to a boil.
3. Reduce heat, cover with a lid.
4. Simmer for 12-15 minutes, until vegetables are soft (do not drain vegetables).
5. In another saucepan melt the margarine.
6. Stir in the flour, salt and pepper until smooth.
7. Gradually add the milk.
8. Bring mixture to a boil over medium heat
9. Cook while stirring for two minutes or until mixture thickens.
10. Reduce heat.
11. Stir in the cheese until it is melted.
12. Add hot sauce.
13. Stir into the cauliflower mixture and serve.
14. Makes four servings.

Pear & Gingerbread Upside-Down Cake

(by Kathryn)

Ingredients:

• 3 tablespoons butter or margarine
• 1/2 can of pears, sliced
• 1/2 cup milk
• 1 tablespoon cider vinegar
• 1 large egg
• 1/2 cup packed dark brown sugar
• 1/3 cup molasses
• 1/4 cup melted butter or margarine
• 1 1/4 cups white flour
• 2 tsp ground cinnamon
• 1 tsp baking soda
• 1 tsp ground ginger
• 1/4 tsp salt
• 1/4 tsp ground cloves
• whipped cream, fresh or from a can

Method:

1. Using a small saucepan, melt the 3 tbsp of butter or margarine, over medium heat.
2. Stir in 1/3 cup brown sugar.
3. Spread the mixture over the bottom of a greased nine inch round baking pan.
4. Arrange the pears radially on top of the mixture.
5. For the cake portion: mix the milk and vinegar and then let it stand for five minutes.
6. In a large bowl, beat the egg, brown sugar, molasses, melted butter or margarine, and the milk mixture until it is well blended.
7. In another bowl, whisk the flour, cinnamon, baking soda, ginger, salt and cloves. Then gradually beat into the molasses mixture.
8. Spoon the mixture over pears so as not to disturb the arrangement of them.
9. Bake for about 25 minutes at 350°, or until a skewer or toothpick inserted into the centre comes out clean.
10. Cool for ten minutes on a rack.
11. Invert onto a serving platter.
12. Serve with whipped cream on top.

Cake Mix Chocolate Cookies

(by Kathryn)

Ingredients:

• 1 box devil's food cake mix
• 1/3 cup vegetable oil
• 1 teaspoon vanilla
• 2 eggs
• 1/2 cup sugar (or as needed)

Method:

1. In large bowl, mix the cake mix, oil, vanilla and eggs with spoon until a dough forms.
2. Refrigerate dough 15 to 30 minutes, to make handling easier.
3. Shape dough into 1-inch balls.
4. Roll balls in sugar.
5. Place balls about 2 inches apart, on an ungreased cookie sheet.
6. Heat oven to 350°F, or use 325°F for nonstick pans.
7. Bake 9 to 11 minutes or until set.
8. Cool for one minute.
9. Use spatula to move cookies to a cooling rack.
10. Cool completely, about 30 minutes.
11. To keep fresh store in a tightly covered container.

Easy Lemon Squares

(by Kathryn)

Ingredients:

• 1 box of lemon cake mix (preferably Duncan Hines Moist Deluxe)
• 1/2 cup margarine, melted
• 1 egg
• 2 cans (20 oz) sweetened condensed milk
• 3/4 cup lemon juice (I used juice of one lemon + bottled lemon juice)
• Zest of one lemon
• 1/4 - 1/2 cup sweetened shredded coconut (or to taste)

Method:

1. Preheat oven to 350°F.
2. Lightly grease a 9x13-inch baking pan with cooking spray; set aside.
3. Combine lemon cake mix, butter, and egg in a large bowl; mix until thoroughly combined. (Batter will be thick!)
4. Spread mixture evenly into bottom of baking pan. I used a spatula and then pressed lightly with fingers.
5. Whisk together sweetened condensed milk, lemon juice and lemon zest in a medium bowl. Pour over top of cake mixture.
6. Sprinkle with coconut.
7. Bake about 28 minutes or until fully set.
8. Cool completely before cutting into squares.

Thai Buddha Bowls

(by Kathryn)

Ingredients:

Tofu:

• 1 tbsp sesame oil
• 1 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp water
• 400 g block of extra firm tofu pressed and cubed (see notes below)
• 2 tbsp cornstarch

Rice:

• 1/3 cup jasmine or basmati rice
• Water according to package directions
• 1 cup canned coconut milk

Sauce:

• 2 cloves garlic, grated or minced
• 1 tbsp ginger, grated or minced
• 2 tbsp Thai red curry paste
• 1/2 cup peanut butter
• 1/2 cup warm water
• 3 tbsp soy sauce
• 3 tbsp lime juice
• 1 tbsp brown sugar

Veggies (see Notes):

• 1 medium-large carrot thinly sliced
• 20 cherry tomatoes, halved or quartered
• 20 snow peas, sliced in half
• 1 small mango diced
• 4 tbsp crushed peanuts
• Bean sprouts if desired

Method:

1. Mix the 4 liquids for the tofu in a large ziplock bag. Add tofu cubes, toss and marinate in fridge 30 minutes or overnight. Pour off any excess liquid and then add cornstarch, shaking to coat tofu. Saute tofu in oil, turning until browned. Set aside. (Alternatively, can bake at 350 on a foil lined cookie sheet sprayed with oil 20-45 min, tossing every 10 min, until well browned.)
2. Make rice per package direction using usual amount of water. Once it’s done, add coconut milk while still warm and stir through. Set aside.
3. To prepare the sauce, Heat a pot over medium high and add about a tbsp of oil. Fry garlic and ginger, stirring until soft and fragrant. Add curry paste and more oil if required and fry for a couple of minutes until paste darkens in colour and is very fragrant. Stir in peanut butter, ½ cup water, soy sauce, lime juice and brown sugar, mixing until smooth. Stir over low heat and add additional water if desired to get the consistency you want. I like mine not too runny.
4. Place all veggies except the peanuts in a wok or frying pan and stir fry until well heated. Then add in the tofu to heat well.
5. To assemble, pasta bowls work well. Place rice in each bowl, top with the veggie/tofu mix and then pour sauce on top. Garnish with peanut and/or bean sprouts. Would also be good with crushed pineapple or coconut.
6. Serves four.

Notes:

1. To press the tofu, pat dry and place on a plate with a couple of paper towels on it. Put another plate on top and then weight down with some large cans. Leave for 15-30 minutes.
2. Use whatever veggies you like. I have used chopped brocc and cauliflower (steamed lightly in the microwave) or broccoli slaw in place of the carrot and snow peas. Would be good with pineapple in place of mango. I serve with whole peanuts and bean sprouts and leave out the cilantro.
3. The tofu, sauce and rice can all be made ahead of time and any chopping of veggies can also be done.

Hummus

(by Kathryn)

Ingredients:

• 15-ounce can chickpeas, drained and rinsed
• 3/4 teaspoon baking soda (if required, see step 1 below)
• 1 clove garlic, coarsely chopped
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 2 tablespoons tahini
• 1 teaspoon ground cumin
• 3/4 tsp salt
• 1/4 teaspoon paprika
• 1/2 teaspoon cayenne pepper

Method:

1. If you like a very smooth hummus, proceed with this step, otherwise omit this step and go to step 2. Place rinsed chick peas in a pot, add baking soda and cover with water. Boil 1/2 hour. Drain and rinse.
2. Place the chickpeas and remaining 8 ingredients in a food processor or blender and process to desired consistency. If you did step 1, it will be very creamy. Add a little water if required. Taste and adjust spices to your liking.
3. Enjoy!

Sweet Potato & Carrot Soup

(by Adam & Kathryn)

Ingredients:

• 2 large sweet potatoes
• 6 carrots
• 1 large onion
• 3/4 teaspoon curry powder
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 2 cups chicken broth
• 2 cups water
• 1 tablespoon maple syrup (if desired)

Method:

1. Peel and slice the sweet potatoes, carrots and onion and place in crock pot
2. Add spices, chicken broth and water to about three inches below rim
3. Cook on high for about 6-8 hours, until everything is soft
4. Mash with a potato masher and then purée with an immersion blender, if desired
5. Add maple syrup, if desired

Coconut Chocolate Macaroons

(by Kathryn)

Ingredients:

• 19-oz of sweetened coconut (about 7-1/3 cups)
• One can, 300 ml sweetened condensed milk
• 1 1/2 teaspoons vanilla extract
• 3 large eggs whites
• 1/3 teaspoon salt
• 4 ounces semi-sweet chocolate

Method:

1. Line two baking sheets with parchment paper. (Do not use waxed paper.)
2. In a medium bowl, mix together the coconut, sweetened condensed milk and vanilla extract.
3. In a second bowl, beat the egg whites and salt with an electric mixer, until stiff peaks form.
4. Use a spatula to fold the egg whites into the coconut mixture.
5. Using a scoop or spoons heap tablespoons of the mixture into mounds on the baking sheet paper, spacing about one 1 inch (2.5 cm) apart.
6. Bake for 23 to 25 minutes at 325°F on middle oven rack.
7. Cool on the pans for a few minutes, then on a wire rack to cool completely.
8. Melt the chocolate in a double boiler or in microwave.
9. Dip the bottoms of the macaroons in the chocolate, smooth with a knife and place maccarons back on the lined baking sheets.
10. Place the macaroons in the refrigerator for about 10 minutes to allow the chocolate to set.

Creamy Pumpkin Soup

(by Kathryn)

Ingredients:

• 3 tablespoons unsalted butter
• 1 small white onion, finely chopped
• 1 clove garlic, finely minced
• 1 tablespoon firmly packed light brown sugar
• 1/2 teaspoon freshly ground cinnamon
• 1/4 teaspoon white pepper
• 1/4 teaspoon freshly ground nutmeg
• 1/8 teaspoon cayenne pepper
• One 15-ounce can pure pumpkin puree (pure, not pie filling with spices and sugar)
• 3 cups chicken broth
• 1/2 cup evaporated milk
• Kosher salt

Method:

1. In a large pot, melt the butter over medium heat.
2. Once the butter is just beginning to brown, add the onion and sauté for 5 minutes.
3. Add the garlic, sugar, cinnamon, pepper, nutmeg and cayenne pepper and cook for 3 minutes.
4. Add the pumpkin puree and broth, stir to incorporate, season with salt and bring to a boil.
5. Reduce the heat to low and simmer for 20 minutes.
6. Stir in the condensed milk and let cool for 10 minutes.
7. Serve warm, drizzled with crème fraiche or a dollop of sour cream, if desired.

Homemade Fibre Bars

(by Kathryn)

Ingredients:

• 1/2 cup cranberries
• 1/2 cup coconut
• 1/2 cup semi-sweet chocolate chips
• 1/2 cup roasted peanuts
• or use whatever ingredients you want to add up to 2 cups in total
• 1 cup Fibre One honey clusters cereal
• 2 cups Fibre One original cereal
• or use whatever cereal/oats you want to add up to 3 cups in total
• 3 cups mini marshmallows or 30 regular marshmallows

Method:

1. Spray a 9” square pan with cooking spray.
2. Prepare a 9” square of double layer tin foil.
3. Gently stir all of the ingredients except the marshmallows together in a bowl.
4. Melt the marshmallows in a large bowl by heating approximately 40 seconds on high in the microwave, or use a large pot to heat on the stove.
5. Toss in the fruit/cereal mixture and turn gently with a large spoon until well mixed.
6. Drop into the pan and use the square of double foil to press down well.
7. Cool in fridge for an hour.
8. Remove from pan and cut into 3/4 inch wide strips and then cut each in half.
9. Yield 24 bars.
10. Store in an airtight container.

Four Berry Crumble

(by Kathryn)

Ingredients:

Berry filling:

• 600 g frozen (not thawed) berries (blackberries, blueberries, strawberries and raspberries or similar)
• 3 tbsp granulated sugar
• 3 tbsp all-purpose flour
• pinch of salt

Oat crumble topping:

• 1 cup rolled oats
• 1/2 cup brown sugar
• 6 tbsp flour
• 1/2 cup margarine

Method:

1. Preheat oven to 350°F.
2. In a medium-sized bowl combine all berry-filling ingredients, mix and set aside.
3. In a second medium-sized bowl, combine all oat crumble ingredients and use fingers to mix the margarine into the dry ingredients.
4. Pour berry filling into an 8X8" baking dish or four individual dishes (can use souffle dishes).
5. Cover with the oat crumble topping.
6. Bake uncovered until berry filling bubbles and oat crumble is golden-brown (about an hour for one pan or 30-45 minutes for small dishes).
7. Serve with ice cream or whipped cream.

Kabocha Squash & Chickpea Curry

(by Alfred, modified by Kathryn)

Ingredients:

• 1 small kabocha squash (or substitute 2-3 sweet potatoes)
• olive oil
• 1 teaspoon coriander
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 teaspoon garam masala
• 1 large onion
• 4 cloves of garlic
• 1 chunk of ginger
• 1 spicy Serrano pepper (optional)
• 1 tablespoon red curry paste
• 1 can of coconut milk
• 1 can of chickpeas, rinsed
• 1/2 cup raisins
• 1 whole zucchini, chopped
• 1/4 cup cilantro
• black pepper
• shredded dried coconut

Method:

1. Cut the squash in half, remove seeds, cut the squash into pieces, leaving skin on.
2. Sprinkle with olive oil, coriander, cumin, paprika and garam masala.
3. Roast the squash on a baking sheet for 30 minutes at 400°F, until soft.
4. In a pot saute the large onion, garlic and ginger in olive oil.
5. When the onions are nearly done, add the raisins, cooking until they are plump.
6. Add optional Serrano pepper.
7. Add red curry paste, coconut milk and chickpeas.
8. Add zucchini and cilantro.
9. Add pepper to taste.
10. When the squash is done add it to the pot.
11. Add about 1 to 1.5 cups of water, as needed.
12. Simmer until done.
13. Serve over basmati rice or scoop into bowls, top with shredded coconut and serve with naan bread.

Delicious Risotto with Fresh Mushroom

(by Lynn)

Ingredients:

• 300 grams fresh mushrooms, portobella or cremini
• 5 cups chicken broth (1 can chicken broth mixed with 4 cans water)
• 1/2 cup finely chopped shallots or yellow onion
• 1 finely chopped garlic clove
• 3 tbsps margarine or butter
• 2 tbsps olive oil or vegetable oil, plus extra for sautéing mushrooms and onions
• 1 1/2 cups raw Arborio rice
• 1/2½ cup freshly grated (coarsely) Reggiano Parmesan
• 1 tbsp finely chopped parsley

Method:

1. Slice mushrooms into 1/3” slices. In a large, thick bottomed pan, saute sliced mushrooms in a little olive oil or vegetable oil until lightly browned.
2. Saute finely chopped shallots or yellow onion and garlic in half the butter or margarine and all the oil, over medium-high heat, until soft and translucent but not brown.
3. Add the cooked shallots or onions and garlic to the mushrooms. Saute together for a few minutes.
4. Add the rice to the mushroom/onion mixture and stir until it is well coated with oil and butter or margarine. Saute lightly for a few minutes.
5. Then add ½ cup (1 ladleful) of simmering broth, stirring while cooking until absorbs the liquid. The heat should be medium-high. Once the liquid is absorbed, add another ½ cup of simmering broth, continuing to stir constantly, adding ½ cup of broth when the rice dries out, making sure rice does not stick to the bottom of the pan. Have ready an additional pot of simmering water, in case additional liquid is needed.
6. When the rice is tender but al dente turn the heat off. Add freshly ground pepper, salt to taste, the tablespoon of butter or margarine, chopped parsley, and the ½ cup of Reggiano Parmesan and mix thoroughly. Serve immediately, with a bowl of freshly grated Reggiano Parmesan on the table.
7. Makes 4 servings.

Low Fat Chewy Brownies

(by Lynn)

These brownies are really chewy and soft and have less than 4 grams of fat each. They were very popular out sailing.

Ingredients:

• 3/4 cup all-purpose flour
• 1 1/2 tablespoons unsweetened nonalkalized cocoa, sifted
• 1/4 teaspoon baking soda
• 1/4 teaspoon salt
• 4 ounces semisweet or bittersweet chocolate, coarsely chopped
• 2 teaspoons corn or canola oil
• 1/2 cup packed light brown sugar
• 1/4 cup white sugar
• 2 tablespoons light corn syrup
• 1 tablespoon water
• 2 teaspoons vanilla
• 2 large egg whites

Method:

1. Position a rack in the center of the oven and preheat the oven to 350°F.
2. Line an 8 x 8-inch baking pan with greased or nonstick spray-coated aluminum foil, allowing it to overhang the two opposing ends of the pan by about 1 inch.
3. Whisk together thoroughly the flour, cocoa, baking soda and salt.
4. Melt the chocolate with the oil, in a large, heavy saucepan over very low heat, stirring constantly.
5. Remove from the heat and stir in the brown sugar, white sugar, corn syrup, water and vanilla until well combined.
6. Stir in the egg whites, until the sugar is dissolved.
7. Scrape the batter into the pan and spread to the edges. Bake until the center of the top is almost firm when lightly pressed and a toothpick inserted in the center comes out clean, but still moist and fudgy at the bottom, 20 to 25 minutes.
8. Remove the pan, place on a rack and let it stand until it is completely cool.
9. Using the overhanging foil as handles, lift the brownie out and onto to a cutting board.
10. Carefully peel off the foil.
11. Cut into squares.

Fabulous Low-Fat Lemon Cheesecake

(by Adam)

This cheesecake recipe is not gluten-free, but it is low-fat and it did produce a very good cheesecake for Ruth's 2013 birthday. We made it up from previous experience with other recipes. Highly recommended.

Crust Ingredients:

• 2 cups of graham cracker crumbs
• 1/2 cup melted unsalted butter

Filling Ingredients:

• 4 small 250g tubs of 95% fat free cream cheese
• 1 cup granulated white sugar
• 3 tablespoons all purpose flour
• 5 large eggs
• Zest, pulp and juice from one medium lemon

Method:

1. Grease a 9 inch spring-form pan with cooking oil
2. Make the crust by mixing in a bowl: the graham cracker crumbs and the melted butter.
3. Press the crumbs evenly into the bottom and up the sides of the spring-form pan. Put covered into the refrigerator.
4. Make the filling: In a bowl mix the cream cheese, sugar and flour. Beat on medium speed with an electric mixer until smooth, which takes about about two minutes.
5. Add the eggs, one at a time, beating with the electric mixer after adding each one.
6. Add the lemon zest, pulp and juice and beat with the electric mixer
7. Remove the spring-form pan with the cooled crust from the refrigerator
8. Pour in the filling.
9. Place the cheesecake pan on a larger baking pan and place in the oven at 350°F.
10. Bake at 350°F for 15 minutes and then lower the temperature to 250°F and bake for 90 minutes.
11. When done the centre will be slightly wobbly. If more than just the centre is wobbly bake an additional 15 minutes at 300°F.
12. Cool on a rack.
13. Refrigerate at least 24 hours before serving, to allow flavour to infuse. It can be frozen, too.
14. Serve with chocolate sauce or fruit, or both!

Notes

To reduce cheesecake cracking: make sure the spring-form pan is well greased, do not over beat the batter or over-bake it. It is done when it is firm but the middle may still look a little wet or wobbly. It will firm up as it cools.

Gluten-Free Bread

(by Ruth)

Introduction

Ever since I was advised to give up gluten, I have tried to find a recipe for gluten-free bread. I know the art and science behind bread-making with wheat flour, but not with any non-wheat flour. A few words about gluten are in order here just so you understand the problem.

Gluten is a protein composite found naturally in wheat, barley, rye and spelt. Derivatives are also added to things like barbecue sauce, salad dressings and even in cereal like corn flakes and rice krispies* (look for the ingredient "barley malt" and you'll see what I mean). Gluten is what gives elasticity and cohesion to bread dough and is generated when bakers knead bread. It is also what the problem is for people with Celiac's disease and regular types like me who are just sensitive to gluten.

Knowing the problem is the first step. Knowing there is a solution - avoid gluten - is the next step. Finding ways to create cherished dishes that normally contain gluten but without using any gluten, ah, that's the challenge and it's the kind I really like.

So, after some experiments - most of which resulted in something for the recycling bin - I made a loaf of gluten free bread that:

• tastes like bread even though it's a tad bit drier and crumblier than regular wheat-based bread
• toasts up really nicely and requires such a small amount of margarine compared to a wheat-based bagel or baguette
• is still infinitely cheaper than buying a loaf of commercially prepared GF bread
• opens the door to immense creativity, provided the following rules are strictly adhered to. Then, I'll just give you the recipe, I promise.

RULE #1

While there are many different types of gluten-free flour out there, not all GF flours are the same. The general rule of thumb when making your own all purpose gluten-free flour is to use 40% protein based GF flour to 60% starchy GF flour. Stray from this formula and your friends will never invite you out for coffee.

RULE #2

Weighing the different flours is essential towards creating a good all purpose flour. If you look in the top cupboard above the fridge in your kitchen, you will probably find the old kitchen scale you got as a wedding or birthday gift and never thought you would use. Get it down, clean it up, check to make sure it still works and then keep it within handy reach.

RULE #3

Make a large quantity of all purpose GF flour rather than calculate, weigh and measure each different flour for each time you want to make something like biscuits or bread. Here is an example, to make 800 grams of GF all purpose flour, I used:

1. 40% of 800 grams = 320 grams of chick pea flour although any bean type flour can be used. Yes, I know quinoa is loaded with protein but its texture as a flour doesn't really seem to work well with the other flours
2. 60% of 800 grams = 480 grams of starchy non-wheat flours. I had four non-wheat starchy flours so I took 480 and divided it into 4 equal amounts of 120g tapioca flour, 120g glutinous rice flour, 120g of millet (re-ground into a flour) and 120g of sorghum.

If it seems as though I'm prattling a lot about weighing flours it's because I am. If you took a cup of chickpea flour and weighed it it would NOT be the same as a cup of sorghum or a cup of tapioca flour. Since success in baking, and especially GF baking, depends on weighing ingredients it's vital that you weigh each different type of flour. Aren't you glad I told you to take out that old kitchen scale you thought you would never need?

RULE #4

You will not wind up with a typical bread "dough". Gluten-free bread doughs are more like very thick batters. The resulting loaf will also not have the same chewy, elastic "loft" that you would find with regular wheat bread but will have a denser, richer flavour.

RULE #5

Many GF bread recipes call for the use of xantham gum, guar gum or even psyllium husk - the stuff that's in Metamucil. The purpose of these exotic sounding ingredients is to act as a substitute for the adhesive properties inherent in gluten. Without any of these ingredients, your GF bread will likely be quite dense and not rise too high in the oven. Xantham gum is breathtakingly expensive and guar gum isn't much cheaper. I do use psyllium husk but I also don't use psyllium husk and have found it makes little to no difference in loft. That's what yeast is for!

Now that I have bored you, here is the recipe for one loaf of gluten-free bread.

Ingredients:

• 5 cups of all purpose gluten-free flour
• 1 tsp salt
• 1 rounded teaspoon of active dry yeast dissolved in 2 cups of warm water and 1 teaspoon of honey
• 1 bowl of warm water - separate (it's for spreading the dough in the loaf pan)

Equipment:

• 1 food processor fitted with a metal blade - you will not need any kind of dough hook because you won't be making "dough" in the conventional sense
• 1 well buttered bread loaf pan
• 1 spatula for scraping the GF dough from the food processor
• 1 offset spatula dipped in water to help smooth the dough into the loaf tin
• 1 Oven, without a mood disorder or a tendency towards suicidality

Method:

1. butter the loaf pan
2. dissolve the yeast and honey in the warm water and let it sit for a few minutes to activate the yeast
3. set the oven to the lowest temperature you can, anything up to about 150°F will work - anything higher will be too much. This is where your loaf will rise before it is baked.
4. Mix all the dry ingredients in the food processor
5. With the food processor still running, pour the water/honey/yeast mixture into the food processor. You may need to add a bit more flour but only a bit. Remember, you aren't making regular bread dough.
6. Mix the dough together well. This is to ensure that all the flours have a chance to mix well with the water/yeast.
7. Spread the dough into the buttered loaf pan and smooth the top with the offset spatula. Dip it in water as needed. It won't be a problem.
8. Place the loaf into the warm oven, *turn the heat off* and let it sit on the middle rack for about 20-25 minutes. It won't "double in volume" but it should rise even just a bit in the residual heat. That proves the yeast is active and not lazy or inattentive. You don't want inattentive yeast!
9. Once the 20-25 minutes is up, remove the loaf from the oven and then set the oven to 350°F.
10. Once the oven gets to temperature, put the loaf back into the oven and bake for 35 minutes.
11. Remove loaf from oven and turn onto a rack. Let it cool completely before slicing it.

Notes

So, there you have it, gluten-free bread that doesn't taste like play-dough laced with deep fried sand.

*yes, that was meant to be ironic

Gluten-Free Biscuits

(by Ruth)

Ingredients:

• 2 cups GF flour mix (this is a bean based flour blend from bulk stores)
• 1 beaten egg
• 1 cup buttermilk*
• 1 tsp salt
• 1 tsp baking powder
• 3/4 tsp baking soda
• 6 tbsp of margarine
• 2 tbsp plain yogurt
• rice flour

Method:

1. In a large bowl, sift dry ingredients.
2. Rub in the margarine until the mixture resembles coarse crumbs.
3. Add yogurt, egg and buttermilk (or the milk/lemon juice combo).
4. The result will be a very thin dough so extra rice flour will be needed to thicken it up. Sprinkle enough rice flour until the desired consistency (that of a biscuit mixture which should be thicker than a cake batter but thinner than bread dough) is achieved (I needed roughly 3/4 cup).
5. Once you have got to that stage, you will have to work fast here as the dry ingredients will react with both the egg, the buttermilk and the yogurt and produce carbon dioxide. Your batter should be fluffy and have little bubbles throughout. If it doesn't, you're making something else like wallpaper paste.
6. On a greased cookie sheet, and using two spoons, spoon 12 good dollops of dough onto the sheet. Bake in a 350°F oven for 12-15 minutes.

Notes

*we don't have buttermilk so I simply used 1 cup of skim milk into which I added 1 tbsp of lemon juice.

These biscuits will spread out a bit and can be a little crumbly. However, they do taste pretty good and, best of all, they have no cat food gluten in them.

Chicken Curry Something Or Other

(by Ruth)

Ingredients:

• 5 chicken breasts (the kind I used had been pre-flattened, no I am not making this up)
• 2 tsp of that awesome garam masala spice
• 1/2 tsp salt (to taste)
• 1/2 cup of thinly sliced sweet onion
• 125 mL of plain yogurt, fat-free, half-fat or even full fat will work
• about 3 Tbsp of unsalted butter

Utensils:

• a large skillet
• a small bowl
• a large bowl
• a spatula

Method:

1. Pour the yogurt and garam masala into a bowl and whisk until well blended. You can always add some more of the garam masala if you wish
2. Place the chicken breasts into a large bowl and pour the yogurt/spice mix on top
3. Marinate the chicken in the yogurt/spice mix ensuring the chicken breasts are well coated
4. Add the 3 Tbsp of butter into the skillet and set the skillet to about 325°F
5. When the butter is melted and well heated, add the 1/2 cup of onion and stir fry for at least a minute
6. Add the chicken breasts scraping in any extra yogurt and turn the heat up to 350°F
7. Fry, turning the breasts every minute or so, until the chicken is cooked completely. The onions should be quite well caramelized by this time
8. Once the chicken is done, turn off the heat and the chicken is ready to serve.

Notes

This chicken curry dish is best served on a plate of hot cooked plain rice. Refrain from making any kind of super spicy rice as that will offset the nice spiciness of this dish.

Severely Mild Garam Masala Chicken Curry Something Or Other

(by Ruth)

Ingredients:

• 1/4 tsp each curry powder (which you can get from any bulk grocery store), turmeric powder*
• 1/2 tsp each dried yellow mustard seeds; black peppercorns; coriander seeds
• 1/8 tsp each ground cumin powder, ground ginger powder, ground allspice, ground cinnamon, ground chili powder, Spanish paprika, ground black pepper
• the seeds from 4 green cardamom pods
• one open palmful of dried bay leaves

Utensils:

• a spice mill or coffee grinder. Actually you could use a mortar and pestle but you'll be there for hours grinding things.

Method:

1. Add the spices, in batches if need be, to the spice mill, coffee grinder or (gasp) mortar and pestle. After about 30 seconds, you should wind up with an even fine grind.
2. Pour into a clean and dried glass jar with a tight-fitting lid. Garam masala will keep in an airtight glass container for at least a month.

Notes

*A word, or few, about turmeric powder is called for here. Turmeric is that bright yellow spice that will permanently stain anything it touches and I'm not joking either. When you make any dish that has turmeric as one of the ingredients, do NOT wear white or any light coloured clothing. Turmeric has this weird habit of mysteriously appearing as a bright yellow spot on the most unlikely places (including an elbow, which happened to me a few years ago) and anything short of an Exocet missile won't fully get rid of the stain. Similarly, if you stir any kind of turmeric-infused dish with a wooden spoon, be prepared to then have to spend the next half hour with bleach cleaner, an SOS pad and maybe even some 50 grit sandpaper.

Lentil and Yellow Split Pea Soup

(by Ruth)

Ingredients:

• 1/2 cup dark green lentils (don't use the red ones as they tend to retain their shape no matter how long you boil them)
• 1/2-2/3 cup yellow split peas
• 1 tsp vegetable oil
• 1 bay leaf
• salt, pepper to taste (you can vary these, omit either and add anything else you prefer. Consider trying a touch of ginger for that fresh taste)
• 1 litre of water
• 1/2-3/4 tsp powdered stock (you can use chicken, or vegetable. I would refrain from using beef stock because it tends to be too heavy for the soup itself but if you want to use beef stock then give it a try!)

Utensils:

• sieve
• medium sized bowl
• large measuring bowl
• large stock pot with a tight fitting lid
• large spoon
• ladle

Method:

1. Pour the lentils and split peas into the sieve and rinse really well, removing any sticks or shrivelled pieces. Yes, I know lentils and split peas don't really "require" rinsing but I find this step can save a bit of time during the boiling/simmering phase. Besides, they've got to soak anyway, right?)
2. Pour the rinsed lentil/split pea mix into the medium sized bowl and cover with enough warm water to cover the lentils/split peas plus an extra 1/2" or so. Set this out to soak overnight. The lentil/pea mix will expand overnight.
3. The next day, drain off the soaking water and re-rinse the lentil/pea mix.
4. In a large measuring bowl, dissolve the powdered stock in 1 litre (about 4 cups) of hot water.
5. Add the vegetable oil into the stock pot and turn the heat on to medium.
6. After a few seconds, add the lentil/pea mixture. This is the time to add any spices you want to use.
7. Stir things for a few seconds and then add the water/stock mixture.
8. Turn the heat to medium high and stir until soup comes to the boil.
9. When the soup comes to the boil, turn the heat down to medium low or just until the soup simmers very lightly. Add the bay leaf at this time.
10. Put the lid on the stock pot and let the soup simmer on low for at least 1 1/2 to 2 hours.
11. Check the soup every so often, stirring to see that the lentil/split pea mixture is starting to break down in the heat of the soup.
12. Once the soup is done to your liking, remove the stock pot from the heat, turn the stove off, and let the soup cool down for about 5 minutes. You can serve the soup at this time or else let it cool even more and pour it into some containers. Store in the fridge overnight and enjoy it the next day.

Notes

The key to this soup's success lies in the time spent simmering on the stove. While it doesn't take too much time for the lentil/split peas to soften into a creamy delight, it still does take a good hour and half to two hours, so patience is very strongly advised. This is not a soup you want to rush.

This recipe will serve four.

Gluten-Free Potato-Rice Chapatis

(by Ruth)

Ingredients:

• 500g of peeled red skinned potatoes*
• 250g non glutinous rice flour
• 125g glutinous rice flour
• ~1/2 tsp baking powder (sorry for the shift from metric to imperious measurements but no one will get 2.5g of baking powder)
• salt to taste

Method:

1. Peel and boil the potatoes* in about 2 litres of water
2. Drain all but about 300ml of the potato water**
3. Sift dry ingredients into large heatproof bowl
4. Add potatoes and mash in the bowl
5. Roll out dough (it should be malleable but not sticky at all) on work surface to about 1/4" thickness
6. Cut out circles using glass or cut into squares if you're a wuss
7. Fry in lightly oiled skillet at 400°F until browned and crispy, turning as necessary until both sides are done
8. Serve to a grateful bunch

Notes

Makes about 8-10 pancake whatsits

*the type of potato used is important though not the difference between life and death. Generally, any potato that has a higher wax to starch ratio, like red skinned potatoes, will work. Potatoes that are used in salads are especially good for this recipe.

**the potato water will both moisten the dough so that it's workable and provide just enough starch to keep it all together.

Spicy Chicken

(by Ruth)

Ingredients:

• chicken breasts (however many you want is fine - the more you make the more leftovers you will have)
• turmeric (the yellow spice that will stain everything from clothes to hands to any wooden utensil)
• cumin power
• salt
• pepper
• chili powder (there are various strengths so use whatever kind you prefer)
• red pepper and garlic flakes
• any other spice you might want to use like some crushed cardamom or garlic powder

Method:

1. Place the spices of whatever amount you use inside a large ziploc bag and seal to prevent them from spilling
2. Cut the chicken breasts into large(ish) pieces roughly the same size
3. Rinse the pieces under cool running water
4. Open the bag of spices and place chicken inside. Re-seal the bag and coat the pieces in the spice mixture evenly
5. Heat a skillet to 400°F
6. Lightly oil the skillet
7. Add chicken pieces
8. Cook until the chicken is done. You may need to splash a bit of water in the skillet to prevent any of the spices from burning

Gluten-Free Brownies of Giggles

(by Ruth)

Ingredients:

• 85 grams (about 3/4 cup) of margarine or butter melted (I used margarine 'cause that's what we have)
• 85 grams (again, about 3/4 cup) white sugar*
• 125 (1/2 cup) cocoa powder (NOT hot chocolate mix)
• 2 eggs
• 5 mL (about 1 tsp) vanilla (optional but advised)
• 375-400g (1 and 1/2 cups) white glutinous rice flour (you can get this at any Asian grocery store)
• 5 mL (1 tsp) baking powder (you can use GF free baking powder)
• 1/4 tsp (a little more than a pinch) of baking soda
• 185-190mL (about 3/4 cup) of milk (I used skim milk because that's what we use)

Utensils:

• 1 9X9 square baking pan greased
• 1 whisk
• 1 spatula
• 1 medium mixing bowl
• 1 small mixing bowl

Method:

1. In the medium mixing bowl, combine the melted margarine (or butter) with the sugar
2. Mix the sugar/margarine combination until well blended and the sugar is mostly dissolved
3. Add the cocoa powder and mix well
4. Add eggs one at a time and mix gently to combine: the batter should be quite glossy at this point
5. Add the milk and mix (again, gently) until well combined
6. Set the medium bowl aside for the moment
7. In the small bowl, combine the glutinous rice flour, baking powder and baking soda
8. Add the dry ingredients in the small bowl to the wet ingredients in the medium bowl and stir until well combined
9. Pour the batter into the greased 9X9 baking dish
10. Bake in a 325-350°F oven for 35-40 minutes***
11. It is done when a toothpick inserted into the middle comes out clean**
12. Remove the brownies from the oven and set to cool in the pan on a wire rack
13. Do not even attempt to cut into individual brownies until completely cool. I am serious here!

Notes:

*Although I used white sugar, you can use brown sugar, but you will likely need to bake the brownies for a little longer as brown sugar does contain a bit more moisture than white refined sugar does

**It is okay if there are a few moist crumbs stuck to the toothpick. However, raw batter is not acceptable and your guests will despise you. No, you can't pass this off as one of those "combo cake and pudding" desserts; no one will buy it.

***The times given are, of course, based on averages. If your oven is like ours with a thermostat that isn't interested in the setting I gave it, then you will need to adjust your baking times accordingly.

Split Pea Soup Of Wonderment

(by Ruth)

Ingredients:

• 1/4 cup of yellow split peas well rinsed and soaked in warm water
• 1/4 cup chopped onion
• 1/4 cup chopped carrot
• 1 bay leaf
• 1/2 tsp vegetable stock powder
• 1-2 tsp vegetable oil
• 1/2 tsp turmeric
• 1/2 tsp cumin
• 1/2 tsp chili powder
• 2 1/2 cups water

Method:

1. On medium heat in a soup pot, saute onions and carrots in the oil until the onion is soft and translucent.
2. Add drained split peas, spices and water in soup pot.
3. Stir with (preferably) metal or other non-porous spoon. This is important as a wooden spoon will almost immediately turn a bright yellow thanks to the dye-ing power of turmeric.
4. Simmer in pot half covered for at least an hour.
5. Serve in two bowls and enjoy immensely

Split Pea and Apple Soup

(by Ruth)

Ingredients:

• 1/4 cup onion, chopped
• 1 1/2 tbsp vegetable oil
• 1/2 - 2/3 tsp turmeric
• 1/2 tsp cumin
• 1 tsp chili powder
• 1/2 cup yellow spilt peas
• 1 apple, cored and diced, peel left on
• salt to taste
• 2 cups water

Method:

1. Soak the split peas for three hours
2. Saute the onions in the oil on medium heat for about 8 minutes
3. Add all other ingredients
4. Bring to a boil and then simmer for 30 minutes
5. Puree

Notes:

1. Don't use a wooden spoon as the turmeric will stain it
2. Makes four servings

Tomato Sauce

(by Ruth)

Ingredients:

• 1 796mL tin of crushed tomatoes (el cheapo brands are fine)
• 1/2 red onion, peeled and chopped finely
• 1 tsp each salt, pepper, garlic powder
• 1 Tbsp oregano (it may also be called 'Italian herbs' - either will do)
• 1/4 cup vegetable oil
• 175mL water in which half a vegetable or beef broth cube is dissolved

Utensils:

• 1 large stock pot
• large knife
• stir spoon

Method:

1. Heat the oil in the stock pot on low heat
2. Add the onion and caramelize the onion on low heat. This is important as the onion's sweetness makes this sauce especially good
3. Once the onion is soft and mostly translucent, add everything else
4. Stir and then cover the stockpot and let it simmer on medium heat for at least 20 minutes
5. After 20 minutes, remove the lid, lower the heat and stir allowing the sauce to reduce to the thickness you want
6. Once done, let the sauce cool before pouring it into cleaned glass jars with lids or else use it in your dish

This sauce is REALLY good on cooked chicken and served on noodles or rice. This would also be a perfect sauce for a large lasagna dish.

Lentil-Bulghur Pilaf

(by Ruth)

Ingredients:

• 1 cup bulghur (dried)
• 1/2 cup dried lentils/split peas well rinsed and soaked
• 1 cup diced onion
• 1 1/2 tsp vegetable stock powder (you can use chicken or beef broth powder as well)
• 1 1/2 cups water
• 2 Tbsp vegetable oil

Utensils:

• medium saucepan
• wooden spoon*

Method:

1. In a medium saucepan, heat oil until a few bubbles climb the wooden spoon*. Add the diced onion and, on medium heat, cook the onion until soft and translucent.
2. Add the bulghur and mix thoroughly until the grains are evenly coated with the oil
3. Add the softened lentils and mix thoroughly
4. Add the water and the vegetable stock powder and simmer on medium to medium low heat until all the water is absorbed

Makes 2 good sized portions or 3-4 smaller side dish serving sized portions

* The reason I ask for a wooden spoon is that the oil used in this recipe should be hot but not smoking. The only way to test the readiness of the oil is to dip a wooden spoon into the oil and see if any bubbles form and start to climb or gather around the spoon. Chinese cooks use wooden chopsticks to test the readiness of oil. Anything else won't work.

Low Fat or Fat Free Gluten-Free Cheesecake

(by Ruth)

For the crust:

• 1/3 cup brown sugar
• 1 cup finely chopped pecans, almonds or any nut EXCEPT walnuts. Walnuts are too bitter for this recipe. Yes they are.

For the filling:

• 4 packages of low fat or fat free cream cheese softened. It doesn't matter what percentage of low fat/fat free cream cheese you use but the total volume is what counts here. You can use 4 packages of fat free cream cheese and you will wind up with the same results. You can use full fat cream cheese and also wind up with the same results - only several hundred calories per serving heavier. Keep the defibrillator handy.
• 1/2 cup sugar. You can vary this amount to between 1/4 cup and 1/2 cup. Most cheesecake recipes ask for WAY too much sugar. You can easily cut the sugar down but, for a cake, not less than 1/2 cup. The cake still needs *some* sweetness.
• 2 eggs

Crust:

1. In a food processor, add the nuts and brown sugar and mix together until a coarse crumb is formed.
2. Remove and pour into a 9x9 baking tin patting down and up the sides a wee bit. To avoid sticking, use a spoon to pat down. You can use the flat bottom of a measuring cup like they do on all those fancy cooking shows but that would make you unimaginative.
3. Put the tin aside for the moment.

Filling:

1. In a bowl, cream together the softened cream cheese and the sugar.
2. Add eggs ONE AT A TIME and beat JUST until evenly combined. Over-mixing will create bubbles and will result in a cracked surface which people will think is a sign of the impending apocalypse when, really, it just means you're impatient. This is what baking with eggs is like.
3. Pour the filling into the tin and bake in the oven for 30-35 minutes at 325°F. The centre of the cake may look a little undercooked when you take it out of the oven but, be assured, it will continue to bake with the residual heat of the tin.
4. Cool completely on a rack and in the tin for at least an hour or so before putting in the fridge.
5. This cake really needs to "mellow" in the fridge overnight before devouring the next day.

Storing:

While it is customary to store cheesecake in the fridge, presumably as it will be eaten in fairly short order, you can also freeze this. Wrap securely in tin foil. To serve, remove from freezer and let it stand at room temperature for about 20-30 minutes to thaw out enough so you'll be able to taste it.

Crustless, Gluten-free Cheesecake

(by Ruth)

• Three 8 ounce packages of reduced fat cream cheese or fat free cream cheese
• 1/2 cup granulated sugar
• 4 eggs
• 1 1/2-2 Tbsp vanilla

1. Pre-heat oven to 350°F
2. Grease the bottom and sides of a 9" spring-form pan with margarine
3. In a bowl mix the cream cheese, the granulated sugar and the eggs and beat until combined.
4. Add the vanilla and mix.
5. Pour the batter into the spring-form pan and bake at 350°F for 50 minutes.
6. Leave in the pan and cool for 90 minutes on a rack to ensure even cooling.
7. Carefully remove the sides of the pan.
8. Refrigerate to set completely.

Cocoa Meringue Cookies

(adapted by Ruth)

To make about 20 of these yummy, low cal cookie-thingies, you will need:

• 3 egg whites
• 1/4 tsp cornstarch
• 1/2 cup sugar*
• 2 Tbsp cocoa powder**

1. Sift the cornstarch and cocoa powder in a bowl. Put aside
2. In a second spotlessly clean and dry bowl and using a spotlessly clean and dry hand mixer, whip the egg whites until soft-bordering-on-stiff peaks form
3. Add sugar in 2 or 3 batches continuing to whip eggs until stiff peaks form
4. Fold in the cornstarch/cocoa mixture***
5. Drop in heaped teaspoons onto a wax paper lined cookie sheet and bake in a preheated 300°F oven for 25-30 minutes
6. Once baked, turn off oven for ten minutes and let cookies cool slightly in oven
7. Remove cookies from oven and allow to cool completely before removing from cookie sheet

Notes:

* The sugar amount can be played with, though do not reduce the amount to lower than about 2 Tbsp. Sugar is needed to both sweeten and facilitate stiffening of egg whites.

** The original recipe called for only 1 Tbsp but I used 2 on the recommendation of other bloggers.

*** When folding in the cocoa powder/cornstarch, you may see a slight deflation of the egg whites. Do not worry too much about this. As long as you have whipped the egg whites to the stiff peaks stage, the cookies will turn out.

A Little About Egg Whites

Egg whites are often depicted as a temperamental ingredient. This is largely due to the fact that over-whipped egg whites cannot be salvaged unlike, say, seized chocolate which can be saved (generally). Consequently, many of us (including me) tend to under-whip egg whites out of fear of ruining the perfect meringue or pavlova.

So, how stiff is stiff in the world of egg whites? Here is a very simple test I use: for egg whites whipped to stiff peaks, remove the beaters and note what the egg whites do. If the peaks they form bend over, then the egg whites are at the soft peak stage and can be whipped further. If the peaks remain upright, then the egg whites are at the stiff peak stage and should not be whipped any further. That's well enough but, to confirm the matter, invert the bowl. If the egg whites remain stiff then you have stiff peaks. If the whites begin to pour even slightly (don't worry, there won't be any spillage), then you can whip them further with no problems.

Egg whites develop their peaks and ability to retain their shape purely by having air whipped into them. The actual physical structure of egg whites allows them to retain the air whipped into them much the same way as soap bubbles do. And, like soap bubbles, whipped egg whites left unattended will deflate into some kind of gelatinous sludge.

Thus, it is important to ensure that egg whites are used as soon as they are whipped to the correct consistency. Otherwise, you will wind up with something that looks like it was found under a rock in some godforsaken cave.

Pasta e Fagioli

(adapted by Ruth)

Pasta e Fagioli is a soup that contains both pasta and beans. It makes a nice warm winter soup, that is easy to make.

• 1 cup red kidney beans and white navy beans, dried or canned
• 1 cup whole wheat elbow pasta
• 1 package of dried tomato-noodle soup or one can of tomato soup or similar

1. If using dried beans soak for two days, changing the water regularly
2. Simmer beans for 45 minutes to soften
3. In a separate pot, cook the pasta for ten minutes or until done
4. Make the soup as per the package instructions
5. When beans, pasta and soup are all cooked separately, combine and simmer a few minutes before serving

Gluten-Free Pancakes

(adapted by Ruth)

This is the perfect breakfast dish for people who have trouble with gluten. It produces pancakes that are every bit as good as wheat-based pancakes, but without the consequences.

• 1 cup rice flour
• 1 tbs sugar
• 2 tsp baking powder
• 1/2 tsp salt
• 1 cup skim milk, rice milk or soy milk (for dairy-free also)
• 1 egg
• 2 tsp vegetable oil

1. In a small bowl mix the rice flour, sugar, baking powder and salt
2. Add milk, mix until smooth
3. Add in the egg, already beaten, plus the vegetable oil and mix just enough to blend
4. Heat a lightly-oiled non-stick griddle to 375°F
5. Spoon the pancake mixture onto the griddle to form 4 inch pancakes
6. Turn once browned and bubbles appear on the tops

Cauli-Corn Hash

(invented by Adam)

This is a very simple dish that turned out to be a really good side-dish or a vegetarian meal by itself. Ruth made up the name for it.

• one cauliflower
• 14 oz can of creamed corn
• half an onion, chopped
• BBQ sauce

1. Cut up the cauliflower and boil until cooked through.
2. Mash the cauliflower with a potato masher
3. Mix in the can of corn and the chopped onion
4. Warm until evenly heated on the stove or in the microwave
5. Serve with BBQ sauce or another favourite sauce to taste

Simple Bean Spread

(invented by Adam)

Tired of the same old stuff in your sandwiches? This recipe produces a very nice bean spread for sandwiches, that can also be used as a dip.

• 1 1/2 cups of dried white and red kidney beans - soaked for 48 hours, water changed often
• water
• 2 tbsp dried red pepper and garlic flakes
• 45 ml BBQ sauce

1. Cover beans in water and place in a crockpot, cook on high for about six hours or until soft.
2. Cool beans and puree in a food processor or blender, adding water as needed to make a thick paste.
3. Add dried red pepper and garlic flakes, blend
4. Add BBQ sauce to taste, blend

Potato Chili

(invented by Adam)

This is a very mild chili recipe that substitutes potatoes for meat and makes it a nice vegetarian dish.

• 14 oz can of creamed corn
• 1 1/2 cups of dried white and red kidney beans - soaked for 48 hours, water changed often
• one carrot - peeled and sliced
• one onion - peeled and chopped
• three medium-sized potatoes - not peeled, sliced
• 45 ml BBQ sauce
• one cup of water
• salt and pepper

1. Combine all ingredients in a crock-pot.
2. Cook on high for about six hours or until potatoes and carrots are cooked.
3. Serve with bread.

Rice Pilau

(invented by Ruth)

To serve 4 as a side dish or 2 as an entree

• 250g (1 cup) of rice - long grain, basmati or any combination but not instant rice*
• 3 or 4 shallots, peeled and sliced thinly
• 1/2 - 3/4 cup sweet onion, thinly sliced
• 500 ml (2 cups) of water
• 125 g (1/2 cup) either almonds or cashews**
• 125 g raisins or finely chopped dates
• 45 ml (3 Tbsp) vegetable oil
• Cumin
• 2-4 cardamom pods
• Turmeric
• Coriander powder
• Salt and pepper

Utensils

• Large stock pot or dutch oven
• Non-staining spoon - meaning not wooden (stainless steel and slotted is best)
• Sieve or colander

1. Rinse the rice in cold water thoroughly and then set in cold water bath for 30-45 minutes with the cardamom pods***
2. Peel and thinly slice both the shallots and the onion. Set aside the onion and shallots separately.
3. Heat the 45 ml of vegetable oil in a stockpot set on medium high heat.
4. Fry the onion until translucent and browned.
5. Add the shallots, nuts, raisins or dates, spices and salt and pepper (to taste) and mix thoroughly.
6. Add the very well rinsed rice and cardamom and mix until all the grains of rice are coated with spice mixture.
7. Add the 500mL of water and simmer on medium heat covered.
8. After about 12-15 minutes, check to see if the rice is done al dente.

Notes

*The rice must have its starch rinsed away beforehand, otherwise, you will wind up with something that resembles a risotto. The starch on rice grains must be rinsed in cold water because hot water will result in the starch coming out of solution and rendering the rice a sticky morass.

**The use of nuts, like the use of raisins/dates is entirely discretionary. However, it is important not to toast the nuts ahead of time as they will burn when cooking with the remaining ingredients. Do not use regular peanuts as they do not cook well. Walnuts are too bitter and, no matter how careful you are, will only become unpalatably bitter if cooked.

***I add the cardamom pods to the rice bathwater to infuse the water with that lovely aroma. I also add the cardamom pods to the pot when cooking up the dish. I do discard the pods at the end of the cooking time. Cardamom pods are used in much the same way bay leaves are used, they flavour a dish, but are not eaten with the food.

Apple, Cinnamon & Oatmeal Muffins

(invented by Adam)

This is a variation on the Bran Muffin recipe, using oatmeal instead of bran cereal and adding apple and cinnamon. It produces really nice moist muffins, that won't last long!

• 125 ml (1/2 cup) all-purpose flour
• 125 ml (1/2 cup) whole wheat flour
• 10 ml (2 tsp) baking powder
• 1 ml (1/4 tsp) baking soda
• 1 ml (1/4 tsp) salt
• 300 ml (1 1/4 cups) quick oatmeal
• 125 ml (1/2 cup) skim milk
• 125 ml (1/2 cup) water
• 1 egg
• 45 ml (3 tbsp) cooking oil
• 125 ml (1/2 cup) brown sugar (packed)
• 2 medium-sized apples or one large apple, skin left on, cored and chopped or grated
• 5 ml (1 tsp) cinnamon

1. Mix flour, baking soda, baking powder, salt.
2. In a second bowl mix oatmeal, milk and water. Let stand until liquid absorbed. Add egg, oil, brown sugar, apple and cinnamon.
3. Add flour mixture to oatmeal mix. Stir in until just combined. Do not over-mix.
4. Spoon batter into greased 12-space muffin tin.
5. Bake at 400°F (200°C) for 20 minutes or until browned or toothpick comes out clean.

Bran Muffins

(modified by Ruth)

• 300 ml (1 1/4 cups) all-bran cereal
• 125 ml (1/2 cup) skim milk
• 125 ml (1/2 cup) water
• 125 ml (1/2 cup) all-purpose flour
• 125 ml (1/2 cup) whole wheat flour
• 1 ml (1/4 tsp) baking soda
• 10 ml (2 tsp) baking powder
• 1 ml (1/4 tsp) salt
• 1 egg
• 45 ml (3 tbsp) cooking oil
• 125 ml (1/2 cup) brown sugar (packed)

1. In a bowl mix all-bran, milk and water. Let stand until liquid absorbed.
2. Meanwhile, in a second bowl mix flour, baking soda, baking powder, salt.
3. In first bowl, add egg, oil and brown sugar.
4. Add flour mixture to all-bran mix. Stir in until just combined. Do not over-mix.
5. Spoon batter into greased 12-space muffin tin.
6. Bake at 400°F (200°C) for 20 minutes or until browned or toothpick comes out clean.

Estimated nutritional information (per muffin):

145 Calories (606 kJ) | 4g Fat | 3.1g protein | 26g carbohydrates | 3.5g fibre

Cheap, Fast & Very Tasty Chapati

(by Ruth)

I was inspired by watching some online recipe videos to try my hand at making this flatbread dish. Originally from India, chapati has its analogues from around the world, ranging from pita in the Middle East to tortillas in Mexico.

Flatbreads may vary from culture to culture but they all have two things in common - they only require a few ingredients and they take very little time to prepare and cook. Chapati is no different.

To make chapati, you will need:

• flour, white or whole wheat
• water
• salt, to taste
• vegetable oil, anywhere from 1 to 2 Tbsp
• medium mixing bowl
• some flour for dusting
• wooden spoon
• rolling pin, or the nearest equivalent

To cook the chapati, you will need:

• skillet or frying pan
• spatula
• plate onto which you can place cooked chapati

You will notice that I did not provide any real amounts for the flour, salt or water. That's because the amounts will vary depending on how much dough you want to make. Essentially, you will want to create a moderately stiff dough that isn't sticky when rolling out. As a guide, start with about 250g of flour to 250 ml of water and adjust as necessary.

Do the following:

1. In the mixing bowl, combine the flour, salt, vegetable oil and water with the wooden spoon. Adjust the flour and/or water as necessary to make a stiff dough.
2. Dust the surface of a countertop with some flour and place the dough on top. Dust your hands and knead the dough until it is smooth. The vegetable oil you added should help there.
3. Once you have kneaded the dough into a smooth and elastic ball, you can either let it rest for a few minutes or not. I've tried it both ways and it doesn't seem to make a difference.
4. Pull off a golf ball sized knob of dough and, still on a flour dusted work surface, place the knob on top.
5. Dust the rolling pin and begin rolling and flattening the knob until it becomes a thin and even disc. Don't be afraid to add a bit of flour if the dough starts to stick to the countertop.
6. Heat the skillet to about 375-400°F or frying pan on medium high and add a couple of drops of vegetable oil.
7. When the skillet/frying pan is up to temperature, add the first chapati disc. In fact, you may want to have a few ready to fry up.
8. Cook the chapati using the spatula to turn each chapati disc. You are looking to cook the discs through. If you can get them to bubble and expand, then that's perfect. The original recipe will ask for you to subsequently flip the chapati disc onto the stove flame or ring but that step is entirely unnecessary and will make a nasty mess to clean up.
9. Once the chapati disc is cooked all the way through, flip it onto a waiting plate and continue cooking the remaining discs. This will be an exercise in pulling off a knob of dough, rolling and flattening it into a disc shape, cooking it and then flipping it onto a plate.
10. Repeat until all the dough is used. These taste great dipped in barbecue sauce. You can also add chopped onion (about 1/4 of an onion for the amount specified in this recipe) or garlic but your chapati will not be as flat. Try frying the onions up first before adding them to the dough.

Astoundingly Fantastic Spinach Lasgana

(by Ruth)

Making this lasagna involves two separate preparatory steps, making the ricotta mixture and assembling the lasagna, but nothing that will cause headaches...I promise. To make the Ricotta mixture, you will need:

• 1 egg plus one egg white
• 600g chopped, frozen spinach, thawed and dried*
• 1/2 cup parmesan cheese, grated
• 1 15oz. tub of ricotta cheese
• 1 tsp each Italian seasoning and salt
• 1/3 tsp of ground black pepper

The ricotta cheese/spinach mixture takes the place of the ground beef that is normally seen in lasagna. To make the ricotta cheese/spinach mixture, do the following:

1. Take the 600g of frozen spinach and thaw it in a colander. Don't be afraid to use warm water to help thaw it out.
2. In a large mixing bowl, add the egg and egg white, the cheeses, seasonings and the thawed spinach. Mix until uniform in texture. Place bowl in refrigerator until ready to use.

Assembling the lasagna will involve the following ingredients:

1. The ricotta mixture, which you just made
2. 1 1/2 cans (total of 1020mL) of Hunt's thick'n'rich 4 cheese pasta sauce, although any pasta sauce will do.
3. 15 lasagna noodles**
4. 1 1/2 cups parmesan cheese and 980g of mozzarella cheese, mixed together in a bowl and both shredded***

Assembling the lasagna is pretty straightforward. You will need a 9x13" baking dish. Do the following:

1. Spoon a thin layer of the pasta sauce on the bottom of the baking dish. Doing this will help prevent the noodles from sticking to the dish.
2. Next, add a layer of the ricotta mixture. It will be thick so you may need to use two spoons to help spread it around.
3. Add a generous sprinkling of the mozzarella/parmesan cheese mixture on top of the ricotta mixture.
4. Layer 4 or 5 of the lasagna noodles. Don't worry if they seem too small for the dish, they will expand as the dish cooks. Also, don't worry if the noodles overlap slightly, it'll still work and taste fabulous.
5. To create the next and subsequent layers, repeat steps 1 through 4, ending with a final sprinkling of the mozzarella/parmesan cheese. This will be your topping.
6. Cover the finished product with tin foil and place in a 400°F oven for 40 minutes
7. After the 40 minutes is up, remove the foil and allow the top layer of cheese to brown for about 10 minutes.
8. Remove the lasagna from the oven and let it rest for 5-10 minutes before slicing into it. Though this dish tastes fantastic, it just isn't worth the second degree burns on your tongue.

Using a 9x13" pan will yield 12 human sized portions or 9 teenage-boys sized portions.

*Recipes for spinach lasagna typically ask for varying amounts of thawed and dried spinach. I used 2x300g packages of frozen chopped spinach but you can certainly add a third box.

**Many cooks feel that using so-called oven ready lasagna noodles will save you the step of parboiling regular lasagna noodles. While I used oven-ready noodles (they were on sale), it just isn't necessary to use oven-ready noodles, nor is it necessary to parboil lasagna noodles. Using regular, run-of-the-mill lasagna noodles will work just fine PROVIDED that the sauce you use is both plentiful and sufficiently thin. The lasagna noodles will cook to a perfect consistency in the sauce while the lasagna is in the oven. I'm not kidding.

***To be honest, I haven't the foggiest notion of precisely how much mozzarella cheese I used. I bought a large brick of mozzarella cheese, shredded it myself using the food processor and just used it in the dish. It's entirely up to you how much mozzarella cheese you want to use but I would not use less than about 450g. You can buy the pre-shredded cheese but it will be more expensive than to buy the brick style mozzarella cheese and just shred it yourself.

Really Soft Chocolate Chip Cookies

(by Ruth)

• 1 cup all-purpose flour
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup oats
• 4 tablespoons plain fat-free yogurt
• 2/3 cup packed brown sugar
• 1/2 cup white granulated sugar
• 1 large egg
• 1 1/2 teaspoons vanilla
• 1/3 cup fat-free sour cream
• 3/4 cup semisweet chocolate chips
• 1/2 cup walnuts (optional)

1. Preheat oven to 375°F.
2. Grease two cookie sheets.
3. In a bowl mix flour, baking soda, and salt.
4. Stir in oats.
5. In a large bowl cream yogurt, brown sugar and granulated sugar in large bowl with an electric mixer on high speed until well blended.
6. Add egg and vanilla and beat until light yellow and creamy, about 3 minutes.
7. Add sour cream.
8. Add flour mixture all at once, just until combined.
9. Stir in chocolate chips and walnuts.
10. Using two spoons, drop dough 2 inches apart onto cookie sheets.
11. Bake ten minutes or until golden.
12. Cool on baking sheets 2 minutes
13. Use a spatula to transfer to a wire rack.

Split Pea Soup

(by Ruth)

• 200 g bacon, chopped
• One large onion, chopped
• Two carrots, peeled and chopped
• Two stalks of celery, washed and chopped
• Two cloves of garlic, minced
• Two cups of dried yellow split peas
• Eight cups of chicken or vegetable stock
• Two bay leaves
• One tbsp dried rosemary
• Salt and pepper to taste

1. Fry bacon in a large soup pot on medium high heat.
2. When the bacon is brown and crispy drain some of the fat, leaving about 2 tbsp of fat in the pot.
3. Add onion, carrots, celery and garlic to the pot and saute.
4. Add the dried peas, stock, bay leaves, rosemary and salt and pepper to taste.
5. Simmer until the soup is thick and the peas are completely soft.
6. Puree with an immersion blender.

Whole Wheat Pancakes

(by Ruth)

• 2 cups 500 mL whole wheat flour
• 1 tbsp. 15 mL packed brown sugar
• 1 tsp. 5 mL baking powder
• 1 tsp. 5 mL baking soda
• 1/2 tsp. 2 mL salt
• Two large eggs, beaten with a fork
• 1 3/4 cups 425 mL buttermilk or 1 3/4 cups 425 mL milk and 2 tbsp lemon juice
• 1 tbsp. 15 mL cooking oil

1. Measure first 5 ingredients into bowl.
2. Stir by hand.
3. Add eggs, buttermilk and cooking oil.
4. Mix until moistened.
5. Cook on an oiled griddle or frying pan at 350°F.
6. Makes about 12 pancakes of about 4 1/2 inch (11 cm).

Estimated nutritional information (per pancake):

86 Calories (359 kJ) | 2g Fat | 4g protein | 210 mg sodium

Banana Bread of Joy

(by Ruth)

• 2 cups all-purpose flour
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon ground cinnamon
• 1/8 teaspoon ground allspice
• 1 beaten egg and 1 egg white
• 3 medium mashed ripe bananas
• 1 cup sugar
• 1/2 cup plain yogurt
• 1/4 cup chopped walnuts
• Optional: 1/4 cup chocolate chips

1. Grease bottom and 1/2 inch up the sides of one 9 X 5 X 3-inch or two 7 1/2 X 3 1/2 X 2-inch loaf pans. Set aside.
2. Combine flour, baking powder, baking soda, cinnamon, allspice, and 1/4 teaspoon salt. Make a well in center of flour mixture. Set aside.
3. In a medium bowl combine eggs, bananas, sugar and yogurt. Add egg mixture all at once to flour mixture.
4. Stir just until moistened. Batter should be lumpy.
5. Fold in nuts.
6. Spoon batter into prepared pan or pans.
7. Bake in a 350°F oven for 55 to 60 minutes for 9 X 5 X 3-inch or 40 to 45 minutes for 7 1/2 X 3 1/2 X 2-inch pans, or until a wooden toothpick inserted near centre comes out clean.
8. Sprinkle optional chocolate chips on top.
9. Cool in pan on a wire rack for 10 minutes. Remove from pan. Cool completely on a wire rack.
10. Wrap and store overnight before slicing.

You'll notice that there is no oil, margarine, butter or shortening used. I used plain yogurt because the fat called for in the original is just not necessary. No, really, it's true.

Oatmeal Chocolate Chip Cookies

(by Ruth)

• 1-1/4 cups flour
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup firmly packed brown sugar
• 3/4 cup butter or margarine
• 2 eggs
• 1 teaspoon vanilla
• 2-1/2 cups quick or regular oats, uncooked
• 6 ounces semi-sweet chocolate chips
• 1/2 cup chopped walnuts (optional)

1. In a small bowl, combine flour, baking soda, and salt. Mix well.
2. In a large bowl, beat together sugar and butter with a mixer until light and fluffy.
3. Blend in eggs and vanilla.
4. Add flour mixture. Mix well.
5. Stir in oats, chocolate chips and walnuts.
6. Drop dough by rounded tablespoonfuls onto greased cookie sheets. Because these don't change shape much while baking you will want to form them into cookie shapes by hand and press them flat.
7. Bake for 10 to 12 minutes at 350°F.
8. Cool on a rack.

Makes about 2 dozen cookies.

For a pleasant variation you can substitute butterscotch chips in place of the chocolate chips and substitute 1 cup of peanut butter for the 1/2 cup chopped walnuts.

Quick Yogurt Biscuits

(highly modified by Ruth)

• 2 3/4 cups 700 mL all-purpose flour
• 1 tbsp 15 mL sugar
• 4 tsp 20 mL baking powder
• 1/2 tsp 2 mL salt
• 6 tbsp 100 mL plain yogurt
• 1 large egg
• 2/3 cup 150 mL skim milk

1. Stir flour, sugar, baking powder and salt together in bowl.
2. Add yogurt, cut in until it is crumbly.
3. Make a well.
4. Beat egg in small bowl.
5. Add milk.
6. Beat to mix.
7. Pour into well.
8. Stir to form a soft ball.
9. Knead 6 to 8 times.
10. Pat or roll on lightly floured surface 3/4 inch (2 cm) thick.
11. Using a glass, cut into 2 inch (5 cm) rounds.
12. Arrange on a lightly greased baking sheet 1 inch (2.5 cm) apart for crisp sides, 1/4 inch (6 mm) apart for soft sides.
13. Bake in 425°F (220°C) oven for 10 to 15 minutes until browned.
14. Makes 12 biscuits.

Estimated nutritional information:

90 Calories (377 kJ) | 1g Fat | 3 g Protein | 191 mg Sodium

Baked Wontons

(highly modified by Adam & Ruth)

• 0.5 kg of ground pork
• 2 pinches of salt
• 2 pinches of sugar
• 2 pinches of pepper
• 2 tsp of canola oil
• 1 egg
• 1 package of wonton wrappers (3 inch square)
• 2 tsp of corn starch or potato starch

1. Preheat oven to 350°F
2. In a bowl combine pork, sugar, starch, oil, salt and pepper.
3. Mix well by hand.
4. Break egg into a bowl and mix with a fork.
5. Lay out one wonton wrapper.
6. Brush two adjacent edges of wonton wrapper with egg, place a small ball of pork mixture in the centre and fold over corner to corner, using egg to seal.
7. Place on greased baking sheet.
8. Make more wontons until all the wrappers or pork mixture is used up.
9. Bake for 20 minutes, or until pork is cooked through.
10. Note: Any unused pork mixture can be formed into meatballs and baked on a baking sheet for 20 minutes.

Serve baked wontons with BBQ or sweet and sour sauce for dipping. May be refrigerated or frozen.

Spinach Pastries

(invented by Ken Gagnon)

• 2 cups of flour (I used 1/2 cup of whole wheat flour and 1 1/2 cups of unbleached white flour)
• 1 cup of butter or 1 cup of lard as desired. (use lard at room temperature)
• 2/3 cup of cold water, best to keep the water cold in the fridge till it's time to use it
• 1 teaspoon of salt
• One 10oz package of fresh spinach leaves
• Cheese
• Garlic powder

1. Pre-heat oven to 350°F.
2. Mix flour and salt.
3. Add butter/lard, chopping the mixture with knife and fork until the mixture forms little bits about the the size of peas.
4. Add cold water stir, with knife till it makes a ball.
5. Scoop out with hands onto floured surface and gently knead only 1 minute.
6. Cut into 4 or 6 or even 8 portions(if you want smaller pastries) then gently roll into rounded flats turning each one over once to roll both sides. Ensure enough extra flour is used to keep it from getting sticky.
7. Place as much spinach as you think will fit into your pastry pocket, pressing spinach down a bit.
8. Shake some garlic powder onto spinach and add about a tablespoon of crumbled cheddar cheese, or the cheese of your choice.
9. Roll the dough over the spinach and cheese until it makes a pocket. If pockets do not close completely or there are spaces in the pastry dough, you may help close them by wetting your fingers in water and manipulating the dough in order to get a closed pocket.
10. Pop into the oven on a lightly greased cookie sheet and bake for half and hour or until golden brown.
11. You may wish to touch pastries to see if they have become crisp.
12. Remove from oven, place on a plate, allow to cool and enjoy!

Tiger Wonder Graham Treats

(highly modified by Ruth)

• About 15 Graham crackers
• 6 squares of semisweet baking chocolate
• 1/2 a cup of peanut butter
• 3 squares of white baking chocolate

1. Line a 13X9 inch pan with aluminum foil. Leave the ends sticking up for handles.
2. Arrange the Graham crackers so as to cover the bottom of the pan.
3. Place the semisweet baking chocolate and peanut butter in a bowl and microwave on medium for 1 1/2 to 2 minutes, stirring every 30 seconds.
4. Remove from microwave when the chocolate is melted.
5. Stir until well blended.
6. Pour the mixture over the Graham crackers and spread evenly with a spatula.
7. Place the white chocolate in a bowl and microwave on medium for 1 1/2 to 2 minutes, stirring every 30 seconds.
8. Remove from microwave when the white chocolate is melted.
9. Drop white chocolate onto the mixture in the pan by the spoonful.
10. Run a knife blade through the mixture to create the tiger stripe effect.
11. Refrigerate for at least one hour or until the mixture is firm.
12. Lift foil handles to remove from pan.
13. Cut into bars.
14. Store in a sealed container in the refrigerator.

Makes about 18 bars, depending whether you can get it to break right or not. Still edible even if the shapes turn out oddly.

Warning: Do not eat all of this yourself, or you will regret it.

Prime Fudge

(mostly by Ruth)

• One package (eight squares) of dark baking chocolate or two bags of dark chocolate chips
• One 300 ml can of sweetened condensed milk
• Two teaspoons of vanilla extract or artificial vanilla extract (optional)
• 1 1/2 cups of chopped cookies (optional) (we used chocolate chip, but almost any kind can be used - we have also successfully substituted whole Mini-M&Ms)

1. Heat the chocolate and condensed milk in a bowl in a microwave oven on medium setting for 2-3 minutes just until the chocolate is almost melted. Stir the mixture each minute.
2. Add the optional vanilla and mix well.
3. Stir in the optional chopped cookies (or whole Mini-M&Ms).
4. Line an 8 inch square pan with foil and extend the foil to make handles for later lifting of the fudge.
5. Spread the mixture in the pan
6. Refrigerate for two hours or until firm.
7. Cut into a prime number of squares (i.e. 17, 19, 23, 31).

Makes either 23 squares if you cut them small enough, or one big one if you don't.

Margarine Croissants

(created by Ruth)

Makes 24 crescents

I enjoy making crescent rolls at the end of the year. Last year, I made them using the standard ingredients of flour, yeast, warm milk, sugar, salt and butter. This year, however, I thought I would try something a little different.

Conventional wisdom states in no uncertain terms that butter is best in making pastries of any kind. This is due mostly to both the high temperature stability and the physical properties of butter. Yet, I wondered what the difference would be if I made croissants using margarine instead. This isn't a 'butter versus margarine' debate nor is it a matter of being able to afford to buy butter, despite the relative volatility of the price of butter. I was simply curious about making croissants using margarine instead of butter.

I was pretty sure I wasn't the first or only one who wanted to know what the results would be and so I asked around on various Internet forums. I asked if anyone else had tried to make crescent rolls with margarine and, if so, what the results were. Simple question. Simple answer...right?

Wrong.

Instead of learning from the experiences of others, I was treated to a series of opinions on the virtue of butter and how butter makes croissants taste - well - buttery, as if margarine tasted like soap or particle board. I was even remonstrated for even thinking such heretical things. Purists implored me to back away from the abyss and to abandon such silly ideas like using margarine.

Opinions are what I got. But what I didn't get, however, was an answer to my question.

PHHhhhhhhhhhhhhhhhhhht!, said I, refraining from pointing out to these same purists that 'real' croissants can only be made with a particular type of flour milled somewhere in France and that all-purpose flour was an abomination to all things croissant-y.

So, getting no satisfaction from anyone (it was just a question), I decided to find out for myself what the results would be. The results are outlined below for your information.

There are really three reasons why I wanted to make croissants using margarine and not butter. They are:

• margarine does not contain any saturated fat whereas butter does
• the recipe calls for such a small amount of butter and I thought it would be a waste to buy some great big huge block of something, most of which I won't use
• no butter means no lactaid tablet to take; even the milk used is skim

Margarine Croissants:

• 2 packages of yeast or about 25g plus a bit of sugar to 'cheat' or 'proof' the yeast
• 150mL warm - but not boiling - skim milk
• 25g margarine, chilled from the fridge
• 1 tsp salt and 1 Tbsp sugar
• 350-500g all purpose flour
• 100g of margarine, chilled

1. dissolve yeast and a bit of sugar in a large bowl with some hot - not boiling - water and let rest for 10-15 minutes until frothy
2. Add warm milk and the 25g of margarine to yeast and stir well
3. Add the 1 tsp salt and the 1Tbsp sugar and stir
4. Gradually add the 350-500g of flour and stir with wooden spoon until the dough pulls away from the sides of the bowl.
5. Turn dough onto lightly floured flat surface and knead for 8-10 minutes until the dough is elastic and smooth.
6. Place dough in lightly oiled bowl, cover with clean cloth and leave for about 45 minutes or until dough is springy.
7. Once dough is springy or doubled in size, turn out onto surface and re-knead until smooth. Return it to lightly oiled bowl, cover it with the clean cloth and place in fridge for about 30 minutes.
8. Then, roll the dough on a lightly floured surface to a rectangle about 13-38 centimetres, although nobody's going to measure it.
9. Dot some of the 100g of margarine evenly in rows across the dough.
10. Fold the dough into thirds and lightly press down. Turn dough 90 degrees, roll until flat once more and place on a cookie sheet. Chill in fridge for 10-15 minutes.
11. Remove from fridge and re-roll until you get back to the original 13-38 centimetre shape.
12. Dot a bit more of the margarine evenly in rows across the dough. Fold into thirds and put back in the fridge.
13. Remove from fridge and repeat steps 8 to 12 at least two more times.
14. Remove dough from fridge and place on lightly floured surface.
15. Using a very sharp knife, press down straight to cut the dough in half being careful not to drag the knife through the layers as the layers will come apart if you are not careful.
16. Let the dough rest in situ for a few moments and then cut each half into six squares for a total of 12 squares.
17. Take each square and cut from one corner to another to make a total of 24 triangles
18. Roll each triangle until fairly flat. It's okay if one corner is longer than the others.
19. From one corner, roll the triangle and place on lightly oiled baking sheet. Repeat with the remaining 23 triangles.
20. Let the croissants rest on the baking sheets (you will need more than 1) covered and let rise for about 20 minutes.
21. Place croissants in a 425°F oven for 15 minutes.
22. Remove and enjoy.

Italian Nut and Spice Biscotti

(created by Ruth)

Makes about 20 pieces

• vegetable oil
• 2 1/2 cups all-purpose-flour
• 2/3 cup sugar
• 2/3 cup packed dark brown sugar
• 1/2 cup chopped hazelnuts/filberts, toasted
• 3/4 tsp allspice
• 3/4 tsp cinnamon
• 2 large eggs
• 2 egg whites
• 1 tablespoon canola oil
• 2 teaspoons vanilla extract

1. Preheat oven to 350°F
2. Lightly spray baking sheet with oil. Flour sheet generously.
3. In a bowl, combine flour, sugar, brown sugar, hazelnuts/filberts, and spices.
4. In another small bowl, lightly beat eggs, egg whites, oil, and vanilla extract.
5. Stir egg mixture into dry ingredients to form a dough. You may need to use a handmixer as the dough is likely to be rather dry. Ingredients can also be mixed in a food processor.
6. Shape dough into a flat loaf and bake on the floured sheet for 30-35 minutes at 350°F.
7. Remove from oven cut on an angle into 3/4 inch slices
8. Place on clean baking sheet and bake for an additional 15 minutes or until crispy.
9. Cool pieces on a wire rack.

Variation: For lemon hazelnut biscotti omit the allspice and cinnamon and add the zest from two lemons, plus 15 ml of lemon juice.

Irish Soda Bread

(created by Ruth)

Makes 1 loaf

• 650 g unbleached white flour
• 1 1/2 tsp salt
• 1 1/2 tsp bicarbonate of soda
• 2 teaspoons cream of tartar
• 25-30 ml margarine
• 450 ml skim milk

1. Combine flour, salt, bicarbonate of soda and cream of tartar together in a large bowl
2. Rub in the margarine and stir in the milk to make a soft dough
3. Mix the dough (it will be soft and airy) until all the ingredients are thoroughly mixed

Crockpot method:

1. Turn into lightly greased Pyrex or oven safe bowl
2. Gently place bowl inside crockpot making sure the bowl does not touch bottom of crockpot
3. Cover with tin foil and pour about 250 ml of water between the bowl and crockpot liner. This way, the bread can “steam” for the required time
4. Turn the crockpot on “high” until the bread is dry to the touch, about 3-5 hours

NOTE: The bread will not bake into a crispy loaf as it would in a conventional oven. You will wind up with rather springy bread

Conventional oven:

1. Place the loaf on a baking sheet and place in a preheated oven at 400°F for 25-30 minutes until risen and golden brown.
2. Tap the base of the soda bread
3. If it sounds hollow it is done

NOTE: As with all quick breads and especially soda breads, this loaf, no matter how it's cooked, will not keep much beyond a day. So, do plan on eating it within twenty-four hours.

Apple Pizza

(from Jane McKerroll)

Serves: 10

Pizza:

• 1 package pizza dough
• 6 apples, peeled, cored, sliced
• 1/3 cup sugar
• 1 teaspoon cinnamon

Topping:

• 3/4 cup flour
• 3/4 cup sugar
• 1/4 cup butter, melted

For the pizza:

1. Roll out dough
2. Place on round pan
3. Arrange apple slices on dough
4. Combine the sugar and cinnamon and mix well
5. Sprinkle over apples

For the topping:

1. Combine flour, sugar and melted butter in a bowl
2. Mix with hands until crumbly
3. Sprinkle topping over the pizza

Bake pizza at 400°F for 20 minutes. Cut into slices and serve warm

Not Starbucks Iced Cap

(Ruth's One and Only)

• seven frozen coffee ice cubes, any flavour*
• 1/4 to 1/2 cup fat free vanilla yogurt
• 1/4 to 1/2 cup vanilla soy milk

1. Blend everything until it's smooth and not too lumpy.

*Making frozen coffee is quite simple. First, make some coffee. Then, let it cool just long enough to fill an ice cube tray (without melting it). Freeze it without forgetting to tell others just what those brown things are.

Hilo Beans Vegetarian Chili

(invented by Adam)

• one hot banana pepper, sliced, seeds removed
• two jalapeno peppers, sliced, seeds removed
• two tablespoons of chili powder
• one 28 oz can of crushed tomatoes
• one 19 oz can of white kidney beans
• one 19 oz can of mixed beans (Unico “Bean Medley”) or one 19 oz can of black beans
• one 19 oz can of corn kernels in water
• 50 ml of water
• one white onion, chopped

1. In a crockpot combine all ingredients.
2. Set crockpot on low and cook for four hours or until cooked through.
3. Serve with fresh bread.
4. Serves at least four.

No Nonsense Chili

(invented by Adam)

• half a kg of extra-lean Ground Beef
• one hot banana pepper, sliced, seeds removed
• two jalapeno peppers, sliced, seeds removed
• one tablespoon of chili powder
• one 28 oz can of crushed tomatoes
• one 19 oz can of white kidney beans
• 50 ml of water
• 125 ml of Ruth's Secret Patented Onion Confit or, lacking that, substitute one white onion, chopped

1. Brown the ground beef in a skillet until almost cooked.
2. In a crockpot combine the cooked ground beef with all other ingredients.
3. Set crockpot on low and cook for four hours or until cooked through.
4. Serve with fresh bread.
5. Serves four.

Chicken Dijon

(from Jane McKerroll)

• salt & pepper
• 1/4 cup Dijon mustard
• 1/3 cup plain yogurt
• 1/2 cup breadcrumbs
• 1 tsp thyme*
• 6 chicken breasts (boneless, skinless and all visible fat removed)**

1. Sprinkle chicken with salt and pepper
2. Mix mustard into yogurt
3. Mix breadcrumbs, thyme*, 1/2 tsp salt and 1/4 tsp pepper.
4. Spread chicken with mustard/yogurt mixture.
5. Roll chicken breasts into crumbs and place on lightly greased baking sheet
6. Bake in oven at 350°F for 30-35 minutes until done**

* in place of thyme, you could use one fresh rosemary sprig per chicken breast

** this can also be used on bone-in chicken breasts but you'd have to bake them in the oven for 40-45 minutes.

Sweet Potato & Parsnip Soup

(invented by Ruth)

• 500mL beef broth, preferably homemade but canned is acceptable, although powdered is not!
• 2 sweet potatoes (aka yams) peeled and diced
• 4 small parsnips also peeled and diced
• 1/4 tsp each pepper and salt
• 125mL skim milk
• 1/4 cup sweet onion, such as a vidalia finely chopped

1. Saute onion in a bit of vegetable oil until onions are translucent
2. Place sweet potatoes and parsnips in a large pot with the beef broth
3. Cook vegetables until very tender
4. Place vegetables in a blender with a ladle of broth and puree until very smooth
5. Add the 125mL of skim milk and puree until very smooth
6. Return to pot and simmer approximately 5 minutes or until heated all the way through

Enjoy this sweet soup with a bit of thyme (optional). Storing whatever is left over (assuming there is any) in the fridge in a covered bowl will only intensify the flavours.

Canoeing Granola Bars

(also invented by Ruth)

• 2 cups of oatmeal (instant will work just fine!)
• 2 cups of Kashi Go Lean Crunch (the stuff that looks like Cracker Jack)
• 1/2 cup of white flour
• 1 cup Raisin Bran
• 1/2 cup craisins (any flavour)
• 1 cup of corn syrup
• 2 egg whites
• about 2 tablespoons of peanut butter
• sprinkling of semi-sweet chocolate chips (optional)

1. Combine dry ingredients in a large bowl and mix well
2. In a large pot, heat corn syrup and peanut butter until well blended
3. Take pot off heat and cool slightly before adding egg white
4. Mix well and add dry mixture and mix well
5. Place in a 13x9" lightly oiled baking pan or glass dish
6. Sprinkle chocolate chips, if using
7. Bake in oven at 350°F for 20 minutes

Very Low Fat Cheescake

by the one and only Ruth

• 1 1/2 cups of low fat chocolate cake crumbs or pulverized Oreo cookies
• 4 cups of yogurt cheese*
• 1 cup of "Tofutti Better than Cream Cheese"
• 1 cup sugar
• 1/2 cup brown sugar lightly packed
• 2/3-3/4 cup unsweetened cocoa powder
• 1 cup egg white (one of those small cartons of egg white)
• 2 Tbsp corn starch
• 1 tsp vanilla

1. Press cookie crumbs/chocolate cake crumbs into a 9" spring-form pan to form the crust.
2. *Make the yogurt cheese first. To do this, take a colander and line it with cheesecloth (note the irony) and place colander over a bowl (this is important).
3. Pour 4 cups of 0% milkfat plain yogurt into the lined colander, cover and allow the whey to drain into the bowl overnight in the fridge.
4. Remove yogurt cheese which should have the consistency of soft cream cheese and place it along with the 1 cup of tofutti "Better than Cream Cheese" in a large mixing bowl.
5. Don't forget to discard the whey!
6. Mix well with electric hand mixer.
7. In another bowl, combine both sugars, cocoa powder, egg white, corn starch and vanilla until well blended.
8. Combine contents of both bowls with electric mixer
9. Preheat oven to 325°F
10. Pour the batter into the 9" spring-form pan on top of the crust.
11. Bake for 1 hour and 20 minutes.
12. Remove from oven and let the cake cool. A crack (or three) will form; this is normal.
13. When cake is cool, place in refrigerator, cover with plastic wrap and chill overnight.

This cake makes 12 servings and each serving has approximately 250 calories and roughly 5 grams of fat.

Flax & Sunflower Seed Bread

(not invented, but certainly modified by Ruth)

• 1/4 cups of hand-hot water*
• 2 Tbsp oil - preferably non-hydrogenated
• 3 Tbsp liquid honey
• 2 cups white flour
• 1 cup wholewheat flour
• 1 1/2 tsp salt
• 1/3 cup flax seed
• 2 Tbsp UNSALTED sunflower seeds
• 2 tsp yeast

1. Activate the yeast in the water* with the liquid honey.
2. Add oil, white flour and salt and mix well.
3. Knead in the wholewheat flour, flax seed and unsalted sunflower seed. If the mixture is still too tacky (it probably will be) then add more white flour. DO NOT add any more wholewheat flour. I'll explain why in a bit.
4. Turn onto lightly floured surface and knead well, adding a bit more white flour as needed.
5. Put into lightly oiled bowl, turn once to coat the other side of the dough, cover and let rise until doubled (roughly 1 hour, depending on the temperature of the kitchen).
6. When the dough has doubled in bulk, punch down, turn onto floured surface and knead until the air bubbles are more evenly distributed (that should take about 2-4 minutes).
7. Divide the dough in half, shape into loaves and place in lightly oiled baking pans; dredge with flour for a soft crust
8. Bake in a 350°F oven for 35-40 minutes.

*The most common error people make when making any kind of bread that contains yeast is using water (or whatever liquid is used) that is either too hot or too cold. Yeast is a living micro organism and, like all life forms on this planet, can only survive within a narrow range of conditions. Temperature is an important one for yeast! If you do not have a thermometer (you don't need one, actually), then making sure the liquid is hot enough for you to stick your finger in will work. Liquid that is too cold will not activate the yeast; liquid that is too hot will prematurely kill it.

As for not adding any more wholewheat flour during step 4, here is why. Kneading the dough actually has a purpose; to activate the gluten which is a protein found in a higher density per unit volume in white flour. Without kneading the bread dough, you will be lucky if you end up with something that is edible! The reason not to use more wholewheat flour is that it does not contain as much gluten per unit volume as white flour does.

Chewy Brownie Cookies

(not invented by Ruth)

• 1 1/3 cups Crisco
• 1 cup granulated sugar
• 2/3 cup firmly packed brown sugar
• 1 tbsp vanilla
• 2 eggs, slightly beaten
• 2 1/4 cups all-purpose flour
• 2/3 cup low fat cocoa
• 1 tsp baking soda
• 1 tsp salt
• 1/4 cup milk
• 1 1/2 cups large broken pecan or walnut pieces
• 1 cup chocolate chips (semi-sweet)

1. Combine Crisco, granulated sugar, brown sugar and vanilla in a large bowl - beat with electric mixer on low speed for one minute or until creamy.
2. Add beaten eggs.
3. Combine flour, cocoa, baking soda and salt - add to creamed mixture alternately with milk, beating on low speed about one minute or until just blended.
4. Stir in nuts and chocolate chips.
5. Drop dough by heaping spoonfuls (about 30 ml or 2 tbsp) about 3" apart on an ungreased cookie sheet.
6. Bake in oven at 350°F for 10 - 12 minutes.
7. Cool for 2 minutes on cookie sheet, then remove to cooling rack.

Note: Cookies will still appear soft when baked, but will become crispy on the outside after cooling.

Makes about 3 dozen cookies.

Whole Wheat Bannock

(not at all invented by Ruth)

• 1 1/2 cups all purpose flour
• 1 cup whole wheat flour
• 2 1/2 tsp baking powder
• 1/2 tsp salt (optional)
• 1 cup skim milk, room temperature

1. In a medium bowl combine flour, baking powder and salt.
2. With fork stir in milk until evenly blended. Knead 10 to 12 times.
3. Turn out onto lightly floured board; roll or pat into a circle about 1 1/2 inches thick.
4. Bake on greased baking sheet at 400°F for 20 to 25 minutes or until golden.

Serve warm. (Note: plan to eat these when warm as they don't store well)

Makes 6 servings

Nutritional information: (without salt added)

Calories 195 | Carbohydrates 40g | Protein 7.4g | Fat 0.8g | Fibre 3.5g

Quick and Easy Mediterranean Bean Soup

(not invented by Ruth)

• 1 tbsp olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 canned diced plum tomatoes
• 1 canned white kidney beans, drained 4 cups vegetable or chicken broth
• 1 tbsp dried basil (optional)

1. In a large saucepan, heat the olive oil over medium heat.
2. Cook the onion until soft.
3. Add the garlic and cook for another minute.
4. Add the tomatoes, beans, broth, and basil (if using).
5. Bring to a simmer and cook 10 minutes.
6. Partially puree the soup with an immersion blender and season with salt and pepper to taste.

Post Christmas Wonder Soup

(invented by Adam Hunt)

• 1 1/2-2 cups of mashed sweet potatoes
• 1/4 cup finely diced onion
• 2 cups water with chicken flavoured soup mix or chicken broth and a pinch of salt
• 2 cups of hand-hot skim milk
• 1 1/2 cups of arborio (or any short grain) rice
• broccoli florets and/or cauliflower florets

1. In a large pot or Dutch Oven, saute the onion in a little oil on medium heat until the onion just starts to turn a light golden colour.
2. Add the water/chicken flavoured soup mix or chicken broth and pinch of salt and let simmer for about 5-8 minutes.
3. Heat up skim milk in microwave until it is hand hot.
4. Remove milk from microwave and add mashed sweet potatoes.
5. Using an immersion blender (a simple potato masher won't work), puree the skim milk/sweet potato mixture until you get the consistency you want.
6. Add this to the simmering onion/liquid and re-mix.
7. At this point, add the arborio rice and stir relentlessly on low simmer until reaching the desired consistency.
8. Serve in bowls*

*Bowls are certainly the conventional container for soup but this dish can be rendered thick enough to be served as a side dish. Arborio rice is very starchy, which is why it is used in risotto dishes. If you have to use a knife at any time, you have overcooked the dish.

Lemon Cake Dessert*

(from Jane McKerroll)

• 1 pkg. lemon cake mix with pudding
• 4 eggs
• ½ Cup cooking oil
• 5 TBsp milk
• 1 Can lemon pie filling or your favourite homemade lemon pie filling recipe

1. Mix first 4 ingredients and spread in greased 9 x 13 cake pan.
2. Spread 1 can lemon pie filling over top of batter.
3. Bake at 325°F for 40 – 45 minutes.
4. You may top dessert with whipped cream or cool whip, if desired.
5. Freezes well.

*This is an excellent and very light dessert. The fact that this freezes well is a perfect invitation to make a double batch. Serve one and freeze the other. This cuts down on the amount of work you would have to do. Imagine having a dinner party, serving this scrumptious dessert and just knowing that there is an extra one in the freezer for a birthday party you are planning on having in a few weeks. Can you tell we really REALLY liked it???

Ruth's Mother's Beef Stew

by Ruth's mother (d-uh)

This is a stew which can be cooked in a regular stockpot, but is perfect for the crockpot. If you do use a crockpot, however, you will need a frying pan to first brown the beef cubes. Ideally, you would make this stew for a family of four but as this stew tastes great the next day after being refrigerated (avoid freezing this since it contains potatoes), it's easy to portion it out for lunch, have it for dinner again...et cetera... Yes, it will keep in the refrigerator for about a week, provided you haven't devoured it all by then!

For about 4 to 6 servings, you will need:

• About 2 or 3 "steaks" (preferably as lean as possible). Since most stores now sell "stewing beef" already cut into chunks, then it becomes a matter of judgement as to how much you want!
• 3-5 potatoes (or 2-3 potatoes and 2 yams) peeled and cut into chunks
• 2 celery stalks, scrubbed and sliced into bit sized pieces
• 1 onion, peeled and cut into chunks
• 2-3 carrotts, peeled and cut into 1" chunks
• 1-2 parsnips, peeled and cut into 1" chunks*
• 6-8 cups of water and 1 OXO beef cube*
• flour to dredge beef
• 2-4 bay leaves

1. Place flour in a ziploc bag, along with any spices you would like to add (ie pepper, salt even ginger would work, but don't use a lot of ginger). Rinse the beef chunks and then place them in the ziploc bag. Shake to coat the beef chunks and place them in the stockpot. If you are using a crockpot, you will first need to brown the beef in a frying pan or griddle.
2. When the beef is coated, cook the beef on medium high just until lightly browned. Then, if using a stockpot, add the water and all the remaining vegetables, bring to a boil, lower the heat and let simmer very gently for about 3-6 hours.
3. If using a crockpot, place the vegetables in the crockpot first, followed by the beef chunks, any spices, the water and the bay leaves. As water does not "boil away" in crockpots, you may want to reduce the amount of water by about 1/4. Turn the crockpot on "low" and let it cook over a period of about 8-10 hours.
4. Enjoy this with some homemade bread, especially on a cold winter's night!

*Parsnips are lovely in this stew but their fresh sweet flavour can be overpowering. Generally, the more stew you are making, the more parsnips you can use.

*Although this stew had traditionally been made with OXO cubes or even Knorr Swiss beef flavoured powders, these both contain a very high amount of sodium which can contribute to hypertension, darkening of nose hairs, moodswings, split ends, spontaneous decapitation and an incredible urge to buy all the Don Ho records at your local Salvation Army store. This can be avoided by making your own beef stock, using only half an OXO cube or by purchasing some of those foil-lined broth boxes, which are available in a low sodium variety.

The Spanish Inquisition

(Very Much Invented by Ruth)

• 2 chicken breasts
• 1 head of broccoli, chopped into bite sized bits
• 1 can of cream of chicken soup UNRECONSTITUTED
• 5 Yukon gold potatoes, unpeeled and cut into chunks
• grated parmesan cheese (not the powdered stuff) - about 125ml, but it's really a matter of taste
• 1 large can of creamed corn* or ordinary canned corn (drained)
• salt and pepper to taste
• peeled parmesan cheese (quarter sized pieces)

1. Cook the chicken breasts in a skillet until the juices run clear and there is no pink inside.
2. Add the broccoli and the unreconstituted cream of chicken soup.
3. Meanwhile, in another pot, cook the scrubbed and (preferably) unpeeled Yukon Gold potatoes in a large pot with lots of water (at least 1 inch over the top of the potatoes).
4. While they're boiling away, heat the creamed corn* in another pot on low heat. Do not let the corn boil as it scorches very easily. The idea is just to heat it all the way through.
5. When the chicken/broccoli/cream of chicken soup mixture is thoroughly heated (the corn will also be heated through), remove them both from stove just to avoid overcooking.
6. When the potatoes are cooked all the way through, drain as much of the water as possible. Mash the potatoes, add the grated parmesan cheese and puree the daylights out of 'em (a hand mixer is useful here).
7. Add any extra salt or pepper you desire.
8. In a casserole dish, spoon the chicken/broccoli/cream of chicken soup to form the bottom layer.
9. Add the creamed corn and then top with the pureed parmesan potatoes.
10. Dot the potato layer with the quarter sized pieces of parmesan and broil until the cheese is bubbly and the potatoes are just golden coloured.

Serve with great delight, knowing that nobody would ever have expected this!

*The use of creamed corn tended to result in a somewhat watery casserole. While this is still a very good dish, it would probably hold up better if you were to use ordinary canned corn (drained) and not the creamed corn.

Shortbread for All

(From the back of a CANADA Corn Starch box)

• 1/2 cup CANADA corn starch (125 mL)
• 1/2 cup icing sugar (125 mL)
• 1 cup all-purpose flour (250mL)
• 3/4 cup of butter, softened (175mL)

1. Sift together corn starch, icing sugar and flour. With a wooden spoon, blend in butter until soft, smooth dough forms.
2. Shape into 1 in (2.5 cm) balls. If dough is too soft to handle, cover and chill in fridge 30-60 minutes.
3. Place 11/2 (4cm) apart on ungreased cookie sheet; flatten with lightly floured fork.
4. Alternatively, roll dough to 1/4in (6mm); cut into shapes with cookie cutters.
5. Decorate with candied cherries, coloured sprinkles or nuts if desired.
6. Bake in 300°F (150°C) oven 15-20 minutes or until edges are lightly browned.
7. Cool on wire rack.

Makes about 24 cookies.

Brownie Bites

Highly modified by Ruth

You will need:

• 2/3 cup flour
• 1/3 cup unsweetened cocoa powder (seriously. DO NOT use hot chocolate mix or you will never get a second date)
• 2 Tbsp corn starch
• 1 tsp baking powder
• 1/4 tsp baking soda (believe it or not, you can get away with not using baking soda. Baking soda is an important ingredient but if you do not have any, then simply use a smidgy bit more baking powder and accept somewhat less "fluffy" brownies)
• 1/4 tsp salt
• 1 cup packed light brown sugar
• 1/4 prune butter*
• 4 Tbsp fat free yogurt (the original recipe says "plain" but you can use vanilla or likely any flavour although I'd shy away from using any "chunky" {ie fruit bottom} variety)
• 2 large egg whites

OPTIONS**

• 3 Tbsp semisweet chocolate chips
• 1/2 coarsely chopped walnuts

Now do the following (you want that second date, don't you?):

1. Preheat the oven to 350°F.
2. Stir together all the dry ingredients in one bowl and set aside.
3. Beat together brown sugar, prune butter*, yogurt and egg whites in large bowl with electric mixer.
4. Stir dry ingredients until combined.
5. Pour batter into one 8x8 square baking pan and bake for 18-20 minutes. To check for done-ness, insert toothpick into the centre. If a few "moist" crumbs remain, then the brownies are done.
6. Remove from oven and let cool atop a wire rack for 5-10 minutes.
7. Cut into 16 pieces

Nutritional information: One brownie contains (roughly)

Calories 141 | Saturated fat 1g | Total fat 4.5g | Cholesterol 0mg | Sodium 51mg | Total carbohydrates 25g | Fibre 1g | Protein 2g

*PRUNE BUTTER

You can either use baby food or else buy a bag of prunes and simmer about 5 or 6 in about 1/4 cup of water and a tablespoon of sugar. When the prunes are sufficiently mushy, snip them and then puree them (an immersion blender works really well) until you get, well, prune butter.

If you neither have nor desire prunes, then you can substitute dried cranberries. I have used a combination of prunes and raspberry dried cranberries (available at most bulk stores)

**OPTIONS

To keep these brownies a low-fat treat, cooks use a typically high fat ingredient and make it the main showcase. In this case, using the small amount of chocolate chips and walnuts as a topping, rather than as something mixed in. However, you need not use anything at all. No, really, it's true!

Basic Lentil Dip

(From someone we met at a recent winter party)

You will need:

• 1 cup red lentils (remember that lentils do not need to be presoaked, unlike, say dried kidney beans)
• 4 cups water and/or beef stock
• 1 tsp jaffna curry
• 1 tsp salt

You must then do:

• Place all the ingredients in a large stock pot and boil (simmer gently) until the whole concoction attains a puree-able consistency.

OPTIONS:

1. For a thicker dip, add up to 1 cup of pressed yogurt (yogurt cheese*)
2. 2 Tbsp olive oil

*Yogurt cheese:

Line a colander with at least two layers of cheesecloth and add anywhere from 1-3 cups of yogurt (n.b. NOT fat free yogurt as it will drain completely through - stick to using regular yogurt)

Fold over the cheesecloth and weigh the mass down (with a plate, for example) to "force" (read: gently encourage) the whey from the yogurt to drain. Place the colander (with a plate underneath to catch any whey) in the refrigerator and let it sit overnight. In the morning, you will have yogurt cheese.