Tuesday, May 04, 2010

Walnut and Oregano Velouté

This Walnut and Oregano Velouté is light and creamy, full of delicious nutty flavor with a touch of aromatic sweetness of oregano. It is great as a soup and also can be used as a sauce for pasta or ravioli. This version is vegetarian, and a vegan version can easily be created with butter and cream substitutes.


⅔ cup walnuts
2 tablespoons fresh oregano, chopped
2½ cups vegetable stock
2 tablespoons flour
3 tablespoons butter
½ cup cream
Salt, pepper to taste


1.In a food processor, place walnuts and oregano and mix until the the walnuts are finely ground. Add to a pot and cover with stock. Bring to boil and then turn the heat to very low.

2. Meanwhile, heat butter in another pot until just starts to foam, then swirl in the flour and stir until a paste forms (do not brown). Add the walnut and stock mixture slowly, stirring, and cook for about 1 minute or until the mixture is smooth and just starts to thicken. Strain through a fine mesh strainer.

3. Add cream, season with salt and pepper to taste, and blend with an immersion blender.

Sweet Potato Salad

Sweet Potato Salad (Serves:6)

Cook time: 30 minutes


¼ cup red wine vinegar
5 garlic cloves, 2 minced and 3 peeled but whole
2 teaspoons cumin
½ teaspoon smoked paprika
dash chili powder
1 teaspoon salt
½ cup extra-virgin olive oil
3 pounds sweet potatoes, peeled and cut into 1½ to 2 inch chunks
2 poblano peppers, seeded, roasted, skinned and diced*
2 cups corn
2 red bell peppers, diced
3 scallions, chopped
½ cup cilantro, chopped


1. Whisk together vinegar, seasonings and the two minced garlic cloves. Slowly whisk in olive oil; set aside. Boil sweet potatoes and remaining three whole garlic cloves in salted water just until fork tender – approximately 20 minutes. Drain and let cool, discarding garlic cloves.

2. In a large serving bowl, stir together vinaigrette, poblano peppers, corn, bell peppers, scallions and cilantro. Add sweet potatoes and toss together. Add additional salt and coarse black pepper to taste.

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.