Thursday, September 03, 2009

Avocado and Feta Cheese Salad Wraps


1 ripe avocado, seeded and diced
1/2 cup crumbled feta Cheese
2 tsp. fresh lime juice
Freshly ground black pepper to taste
1/2 cup sliced scallions
2 Tbs. soy “Bacon” bits
1/4 cup sunflower seeds, preferably toasted
2 Tbs. fat-free soy mayonnaise
16 grape tomatoes
1 cup shredded leaf lettuce plus half head for garnish
4 8-inch low-fat plain or flavored flour tortillas


1. Preheat oven to broil.

2. Put diced avocado into a mixing bowl, and stir in feta Cheese, lime juice and black pepper. Add scallions, “Bacon” bits, sunflower seeds and soy mayonnaise, stirring gently to combine. Stir in grape tomatoes and shredded lettuce.

3. Spray tortillas lightly with nonstick cooking spray, and heat in oven until softened, for about 30 seconds. Remove from oven, and place each tortilla on individual plates.

4. To serve, line each tortilla with whole lettuce leaf, and mound salad mixture on top.

Tuesday, May 19, 2009

Tahini Salad

A very quick and easy Middle Eastern salad that can be made in minutes. Sometimes I add a little cumin to this or sprinkle some cayenne pepper on the top.


1 (8 ounces) can Chickpeas (garbanzo Beans)
3 medium tomatoes
2 tablespoons tahini
1 tablespoon fresh lemon juice


Strain the chick Peas and rinse in cold water.
Chop the tomatoes.

Mix together the chick Peas, tomatoes, tahini and lemon juice.

Add salt to taste and adjust the lemon and tahini to your liking.

Monday, May 04, 2009

Vegetarian Tofu Chili

This is a delicious colourful chili with a perfect blend of many vegetables with tofu in a thick spicy tomato base. This original recipe came from Runner's World magazine, although I have altered it to suit my likings. Frying tofu gives it a more meat like texture. For those who like chili very spicy, more chili powder may be added.

Ingredients (Serves 5)

1 medium Onion, chopped
1 medium green pepper, chopped
2 cloves garlic, minced
1 teaspoon olive oil
16 ounces extra firm tofu, drained and crumbled
1 (19 ounces) can red kidney beans, drained
1 (19 ounces) can white kidney beans, drained
1 (28 ounces) can diced tomatoes
1 (14 ounces) can tomato sauce
3 medium carrots, sliced
2 tablespoons chili powder


Saute first 4 in meduium heat.

Add tofu and saute until crisp and lightly browned (10 min).

Add rest of ingredients (Beans, tomatoes, tomato sauce, carrots, and chili powder).

Boil, reduce heat and simmer 45 to 55 minutes.

Sunday, May 03, 2009

Cheese Spinach Pie

This is a simple one-dish meal, a cousin to Quiche Lorraine. It is just the thing needed for a night when you don't want to fuss. Since the pie can be frozen after baking, you can make this in advance to eat on nights when you don't have time to cook.
Cook Time: About 45 minutes

Ingredients (Serves: 4)

1/3 Cup chopped onion
1 tbsp. margarine
1/4 lb. sliced Swiss cheese
1 cup cooked, chopped spinach(drained)
3 large eggs
1/3-1/2 cup of milk
1/2 tsp. salt
dash pepper
9-inch pie shell


1.Cook onion in margarine until tender; cool. Lay slices of cheese over pie dough, follow with spinach, then onions.

2.Beat eggs, adding enough milk to make 1 cup. Add seasonings and pour over ingredients in the pie shell.

3.Bake in 400° oven about 35 minutes, or until a knife comes out clean. Serve piping hot.

Variations: Substitute cooked, chopped broccoli, green beans, zucchini, or peas for spinach.

Friday, May 01, 2009

Jicama Salad

Jicama is a popular Latin American vegetable that tastes similar to an apple or a pear. The cilantro and lime juice give this recipe an added Latin flavor.
Cook Time : 10 minutes

Ingredients (serves 4)

1 large jicama, peeled and thinly sliced
1 small red onion, peeled and thinly sliced
2 Tbsp finely chopped cilantro
2 Tbsp finely chopped mint
3 Tbsp lime juice
1 tsp salt


1. Arrange jicama and red onion slices on a serving plate.

2. Sprinkle with salt, lime juice, mint, and cilantro.

Jicama looks like a turnip or a large radish with brown skin.
Look for jicama that are firm with dry roots and not bruised or flawed. Peel skin before eating or cooking.


Serve on top of mixed greens and drizzle with a light vinaigrette for a more traditional salad.

Thursday, April 30, 2009

Curried Vegetable Pot Pie


* 1 recipe pastry topping from Down-Home Vegetable Pot Pie
* 1 1/2 Tbs. vegetable oil
* 1 large Onion, chopped (1 1/2 cups)
* 1 clove garlic, minced
* 4 tsp. curry powder
* 1 head Cauliflower, cut in florets (4 1/2 to 5 cups)
* 1 large all-purpose Potato, peeled and diced (1 1/2 cups)
* 1 cup frozen Peas
* 1 3/4 cups vegetable broth
* 1 tsp. salt
* 1/2 cup canned crushed tomatoes or tomato puree
* 1/2 cup sour cream
* 2 1/2 Tbs. all-purpose flour


1. Prepare and refrigerate pastry. Lightly grease 10- or 11-inch deep-dish pie pan and set aside.

2. In 5-quart Dutch oven or flameproof casserole, heat oil over medium heat. Add Onion and cook, stirring often, until softened, 8 to 9 minutes. Stir in garlic and curry powder, reduce heat to low and cook, stirring, 1 minute.

3. Add vegetables, broth and salt and stir to mix well. Bring mixture to a boil. Cover, reduce heat, and simmer 4 minutes; stir in tomatoes.

4. In small bowl, mix sour cream and flour until smooth. Stir into vegetable mixture and simmer, uncovered, until thickened, 3 to 4 minutes. Transfer vegetables to prepared pie pan and let cool 15 minutes.

5. Preheat oven to 400ûF. On sheet of lightly floured wax paper, roll pastry into circle just slightly larger than pie plate. Invert pastry over pie pan, then peel off paper. Tuck edges of pastry inside edge of pan. Poke steam vents in pastry with knife. Bake until pastry is golden, 50 to 60 minutes. Let stand 10 minutes before serving.