Take 5!

   Today’s lunch is a new twist on an old favourite: rice and beans. Veggie bowls like these are a cheap and cheerful way to get your five to ten servings of fruit and vegetables, too. We started with reheated leftover brown rice and cooked beans. Then we topped this with grilled pattypan and orange bell pepper, and some diced avocado. Finally, a dressing (for two) with 1 T (15ml) each lemon juice, soy sauce, maple syrup, sesame oil and 1 t (5ml) wasabi paste for just the right fusion of flavour.

DIY Delicious…

It’s everywhere! Messages touting packaged foods that will make my life easier and, it’s suggested, better. Truly, I can’t imagine how. Cooking delicious food is absolutely satisfying. Fortunately, there are lots of counter-messages out there, including those from Michael Pollan (“Eat real food. Not too much. Mostly plants.”) And I credit my fellow blogger and Twitter sister, Anne-Marie Bonneau, aka the Zero Waste Chef, with an inspiring house rule,  which I’ll paraphrase as “Sure, you can have that treat, but you have to find a recipe and make a homemade version”.

In our family we are very fortunate to have raised kids who can both cook and bake. They experiment with their own recipes. Adults now, we are provided with delicious things to eat whenever we visit their homes. Do yourself and your family a favour, and make something from scratch this weekend. Your health will thank you.


Squeezing in some Summer Salads

The nights are cooling and everyone’s talking about back to school…so we are making it a priority to enjoy the harvest, and especially salads! Today’s included lots of homegrown veg, supplemented by other not so local favourites.

For two: 

4-6c chopped mixed greens

2 diced peaches

1 diced avocado

4 cherry tomatoes, halved

1 small cucumber, diced

Dress with (shaken):

2 T Dijon

Zest and juice of half a lemon

1 T olive oil

Top with:

1 oz feta

1 T toasted no salt shelled sunflower seeds



No Fish Were Harmed in the Making of this Chowder

One of the great things about this time of year is the fantastic selection of vegetables. Although it isn’t tomato season quite yet on the coast, everything else on this tray came from our garden: red onions, pattypan squash, and turnip. Diced with our own oregano and a splash of olive oil and vinegar, we roasted this tray for 30 minutes at 400F, then let them rest in the oven 30 minutes or so while we boiled water and made pasta. Half the batch formed our pasta topping, so then today…what to do with the leftovers?


We diced a potato and cooked it in 2c water until tender (about 6 minutes). To this we added the 2c roasted veg, and an equal amount of 1% milk (plant milk would work just as well). Heat until piping hot and serve with a sprinkle of smoked paprika and basil on top.

Smooth move!

  We had an amazing weekend, including dinner with some good friends from Montreal. Of course the weekend hi jinks take their toll, so Monday’s a great opportunity to get back on track with healthier choices. That included an early morning workout and this fabulous smoothie (for 2):
1 stalk celery

2 nectarines

1 Clementine

2 small bananas 

500 ml/2c almond milk, unsweetened

125ml/1/2c plain fat free yogurt

15ml/1T sunflower seeds, unsalted 

30ml/2T peanut butter 

Blend until smooth and enjoy!

This is how we roll…

Buns? Or rolls? Growing up we called them hamburger rolls. But now that we are more selective about what we eat, our favourites are these whole wheat sun dried tomato rolls.

They’re great on their own, or filled with cheese, hummus, or a burger. This morning we filled them with home grown greens (lettuce, mustard, romaine, beet, kale) and a couple of slices of tomato. Then we added a soft cooked egg, some sharp cheddar, and a smear of Dijon. Magic!


No Toast? Try Rost(i)…

Not wanting to heat up the kitchen to make bread, potatoes were just the ticket for today’s breakfast. We’re keeping an eye on the Open Championship while we catch up on our reading.

To make this:   

We grated two potatoes and chopped some greens, green onions, and herbs from our garden. In a well seasoned or nonstick pan with just a touch of olive oil, we cooked them until they were getting golden. A flip (messy is okay) and we added an egg for each. Once more over easy, we served them with some avocado and tomato, and a sprinkle of smoked paprika. They were, in a word, the breakfast of Champions.