BANANA OATMEAL PANCAKES Submitted by Varneega T.

Transcription

1 SPRING COOK BOOK

2 BANANA OATMEAL PANCAKES Submitted by Varneega T. 5 minutes 2 bananas 2 eggs ½ cup rolled oats ½ tsp baking powder 1 tbsp peanut butter ½ tsp cinnamon Pinch of salt Toppings Maple syrup Fresh fruit Nuts 15 minutes 2 people 1. In a blender, combine all ingredients. 2. Blend until the mixture is as smooth as you want it. Allow the batter to stand for minutes until thickened slightly. 3. Heat a non-stick frying pan over medium heat. 4. Fry spoonfuls of the batter until golden brown on both sides. 5. Serve with a drizzle of maple syrup and fresh fruit of your choice.

3 FIDDLEHEAD OMELET Submitted by Donna W. - sourced from 5 minutes 25 minutes 6 people Filling 225g fiddleheads 4 slices bacon, cut in 1 cm pieces ½ onion, finely sliced 1 tbsp chives, chopped Salt and pepper Omelet 12 eggs, lightly beaten ¼ cup half-and-half cream or milk 1 tbsp flat-leaf parsley, chopped 1. Blanch the fiddleheads in boiling salted water for about 2 minutes. Drain and rinse under cold running water. Set aside. 2. Brown the bacon in a skillet over medium heat. Pour off the rendered fat. Add the onion and sauté until tender. Add the fiddleheads and chives. Sauté for 1 or 2 minutes. Season with salt and pepper. Set aside. 3. In a bowl, whisk togheter the eggs, cream and parsley. Season with salt and pepper. 4. Melt the butter in 2 preheated 12-inch (30 ml) non-stick skillets. Pour half the eggs into each skillet. Cook over medium heat for 1 to 2 minutes, using a spatula to pull apart the omelets and let the uncooked eggs run to the bottom. When the edges (not the centre) of the omelets are almost done, sprinkle 1 side of each with half of the filling and half oh the Gruyère. Using the spatula, fold the omelets over the filling and slide onto plates. 2 tbsp butter ½ cup Gruyère cheese, grated (optional) Salt and pepper

4 THAI CUCUMBER SALAD Submitted by Yolanda S. - sourced from Total time 15 minutes 4 people 2-3 long English cucumbers 3 green onions ¼ cup peanuts, chopped ¼ cup cilantro, chopped Dressing 1/3 cup rice vinegar 1. In a small bowl, combine the rice vinegar, sugar, sesame oil, red pepper flakes, and salt. Set the dressing aside. 2. Peel and slice the cucumber using your favourite method. Place the sliced cucumbers in a large bowl. 3. Chop the peanuts into smaller pieces, if desired. Slice the green onions and chop the cilantro. 4. Add the dressing, peanuts, and green onions to the sliced cucumbers. Stir to combine. Serve immediately or refrigerate until ready to eat. Give the salad a brief stir before serving to redistribute the dressing and flavours. 2 tbsp granulated sugar ½ tsp toasted sesame oil ½ tsp red pepper flakes ½ tsp salt

5 ASPARAGUS SLAW Submitted by Anthony P. - sourced from Total time 15 minutes 4 people 1 bunch asparagus 2 carrots 4 green onions, sliced 2 tbsp sesame seeds Dressing 4 tbsp tahini 2 tbsp cider vinegar 1 tbsp low sodium tamari 1 lemon, juiced 1 clove garlic, minced 1 tbsp parsley, minced 1 tsp raw honey 1. Bring a large pot of water to a boil. 2. While the water is heating prepare the asparagus by washing thoroughly then snap off the woody ends at the bottom. Cut the tips off and reserve for use in a recipe we ll post later this week. 3. Drop the prepared stalks in the boiling water for 5-10 seconds and then remove to a bowl of ice water. 4. Julienne or shred the asparagus spears and the carrots. Add the onions and toss together into a bowl. 5. Prepare the dressing by whisking together the tahini, vinegar, tamari, lemon juice, garlic, parsley, and honey. Mix thoroughly. 6. Slowly whisk in the oil. 7. Pour the dressing over the asparagus mixture and toss to evenly coat. Let sit minutes to allow the dressing to soak in and flavor the vegetables. 8. Serve sprinkled with sesame seeds. 2 tbsp sesame oil

6 GRILLED CHICKEN & STRAWBERRY SALAD Submitted by Carol T. - sourced from 5 minutes 25 minutes 4 people Salad 2 skinless, boneless chicken breasts Sauce 1 tsp olive oil ¼ tsp salt 3 cups packed baby arugula 1 cup fresh, coarsely torn basil leaves 1. Whirl 1/3 cup oil with 1/3 cup berries, vinegar, chives, honey and 1/4 tsp salt in a blender until smooth. Season with pepper. 2. Preheat barbecue to medium and brush chicken breasts with 1 tsp oil. Season with 1/4 tsp salt and pepper. Barbecue chicken for 6 min; turn and continue barbecuing, 8 to 10 more min. Remove and let rest 5 min, then slice. 3. Toss arugula with basil in a bowl and divide among 4 plates. Top with strawberries, apple, onion, walnuts and chicken. Drizzle dressing and add feta. 454g tub strawberries, hulled and sliced 1 Granny Smith apple, thinly sliced ¼ cup sweet onion, thinly sliced ½ cup toasted walnuts 150g feta, crumbled Dressing 1/3 cup olive oil 1/3 cup sliced strawberries 2 tbsp white balsamic vinegar 1 tbsp finely chopped chives 2 tsp honey ¼ tsp salt

7 ONE-PAN SALMON WITH ROAST ASPARAGUS Submitted by Shoghig C. - sourced from 20 minutes 60 minutes 2 people 400g potato, halved 2 tbsp olive oil 8 asparagus spears, trimmed and halved ½ cup cherry tomatoes 1 tbsp balsamic vinegar 2 salmon fillets, about 140g/5oz each 1. Heat oven to 220C/fan 200C/gas 7. Tip the potatoes and 1 tbsp of olive oil into an ovenproof dish, then roast the potatoes for 20 mins until starting to brown. Toss the asparagus in with the potatoes, then return to the oven for 15 mins. 2. Throw in the cherry tomatoes and vinegar and nestle the salmon amongst the vegetables. Drizzle with the remaining oil and return to the oven for a final mins until the salmon is cooked. Scatter over the basil leaves and serve everything scooped straight from the dish.

8 SPINACH & SHRIMP PESTO PASTA SALAD Submitted by Cynthia A. - sourced from 5 minutes 45 minutes 4 people Pesto Pasta 2 cups fresh baby spinach 1 cup fresh basil leaves ½ cup flat-leaf parsley ½ cup plum tomato, seeded & chopped 6 tbsp toasted walnuts, chopped 2 tsp fresh lemon juice ½ tsp kosher salt ½ tsp black pepper ½ cup Parmesan cheese, grated 1 garlic clove, chopped 2 tbsp extra-virgin olive oil 2 cups uncooked wholewheat penne pasta 3 cups fresh asparagus, cut into pieces 1 tbsp olive oil 1 tbsp unsalted butter 35 large fresh shrimp, peeled and deveined ¼ tsp ground red pepper ¼ tsp black pepper ½ cup grape tomatoes, halved 1. To prepare pesto, bring a large saucepan filled with water to a boil. Add spinach and basil; cook 20 seconds. Remove spinach mixture to a bowl filled with ice water (reserve water in pan); let stand 30 seconds. Drain and pat dry with paper towels. 2. Place parsley and next 7 ingredients (through garlic) in food processor; process until finely chopped. Add spinach mixture and 2 tablespoons oil; process to combine. Place 3/4 cup pesto in a small bowl; place plastic wrap directly on pesto. 3. To prepare pasta, return water in pan to a boil. Add pasta; cook according to package directions, adding asparagus during last 5 minutes of cooking. Drain in a colander over a bowl, reserving 3/4 cup cooking liquid. 4. Heat 1 tablespoon oil and butter in a large skillet over medium-high until butter melts. Sprinkle shrimp with red pepper and 1/4 teaspoon black pepper. Add shrimp to pan; cook 1 to 2 minutes on each side or until done. Remove shrimp from pan. 5. Add pasta mixture and reserved 3/4 cup cooking liquid to pan; cook 1 minute. Stir in remaining 6 tablespoons pesto, shrimp, grape tomatoes, and 1/4 teaspoon salt. Divide pasta mixture evenly among 4 bowls.

9 SPRING VEGGIE & GRAPEFRUIT SALAD Submitted by Pamela F. - sourced from 40 minutes 15 minutes 4 people 3 cups fiddleheads, cleaned ¾ lb yellow wax beans, cut into pieces ¾ lb asparagus, cut into pieces 3 grapefruits of various colours (white, pink, red) 1. In a steamer over a pan of boiling water, cook the vegetables, one at a time, until tender. Place the cooked vegetables in ice cold water to stop the cooking. Drain. Keep aside in a bowl. 2. Cut the grapefruit into skinless segments. Keep the juice for the vinaigrette. Cut each skinless segment in three pieces. Keep aside in the bowl. 3. In a bowl, combine all vinaigrette ingredients with the grapefruit juice. Pour over the salad and toss gently. Season with salt and pepper. Vinaigriette ¼ cup olive oil 2 tbsp lime juice 2 tbsp fresh chives, chopped Salt and pepper

10 GNOCCHI WITH SPRING VEGGIES Submitted by Katie C. - sourced from 15 minutes 30 minutes 6 people 2-3 stems of kale (or 2 cups kale leaves) 1 lb (450g) fresh asparagus 1 tsp olive oil 1 garlic clove 8oz (250g) stringless sugar snap peas ¼ tsp salt 1 cup vegetable broth 1/3 cup milk 450g potato gnocchi 1 lemon 125g fresh mozzarella (approx. ½ ball), torn into pieces ¼ cup, loosely packed fresh mint leaves 1. Over a large mixing bowl, remove the leaves from the kale. Coarsely chop the leaves. 2. Cut off the woody ends of the asparagus and then cut them into 5-cm pieces; set aside. 3. Mince garlic 4. Heat the oil in the large skillet over medium heat for 3 5 minutes. Add garlic to pan. Cook and stir for seconds, or until the garlic is fragrant. Add the kale, asparagus, snap peas, and salt. Cook and stir for 2 3 minutes. 5. Add the broth, milk, and gnocchi, and stir to combine. Bring to a boil, uncovered, over medium-high heat. 6. Reduce the heat to low, cover, and simmer for 4 6 minutes, or until the vegetables are crisp-tender and the gnocchi is cooked through. 7. Meanwhile, zest the lemon and juice to measure 1 tbsp. 8. Remove the skillet from the heat. Add the lemon zest and juice, then top with the fresh torn mozzarella. 9. Top with mint.

11 STRAWBERRY LIME MANGO CRISP Submitted by Amber D. - sourced from 20 minutes 35 minutes 8 people Filling 5½ cups fresh strawberries, hulled and chopped 2 cups chopped fresh mango (about 3 mangoes) 1 tbsp arrowroot powder 3 tbsp coconut sugar (or granulated sugar of choice) 1½ tbsp lime zest 1 tbsp fresh lime juice Topping 1 cup rolled oats 1 cup thinly sliced almonds 1/3 cup almond meal or almond flour ¼ cup unsweetened shredded coconut 1 tsp cinnamon 1. Preheat oven to 375F. Lightly grease an 8-cup (2 litre) casserole dish. 2. For the filling: Place the chopped strawberries and mangoes in a medium bowl and sprinkle the arrowroot powder on top. Toss until the fruit is coated. 3. Stir in the sugar and zest. Drizzle on the lime juice and lightly toss to combine. Pour the fruit mixture into the prepared dish and spread out evenly. 4. For the topping: In a medium bowl, stir together the oats, almonds, almond meal/flour, shredded coconut, cinnamon, salt. Pour in the maple syrup and melted coconut oil and stir until combined. 5. Sprinkle the topping all over the fruit mixture in an even layer. 6. Cover the dish with foil and poke a couple holes in the foil. Bake for 20 minutes or until the fruit is tender. Remove the foil and bake for another 15 to 20 minutes until the topping is golden and the filling is bubbling up around the sides. 7. Store in the fridge for 3-4 days. ¼ tsp fine grain sea salt ¼ cup virgin coconut oil, melted ¼ cup pure maple syrup