Some of my best friends are guinea pigs…..quinoa chipotle roast beef

So it seems like Sunday evenings are turning into ‘cook-whatever-I-happen-to-feel-like-and-invite-a-friend-(or-two)-to-hang-out-while-I-prep’ evenings.

Last week was the rockin’ capicolla, lemon,  & fresh sage chicken…this week it was supposed (emphasis on ‘supposed’) to be a very traditional roast beef dinner.

Until I encountered some gorgeous blue potatoes, and perfect sweet potatoes.  At which point everything went south, in a good way (of course!)

Had the roast ready to go, but decided to smear it w/ a spice rub of chipotle peppers, cloves, coriander, & fresh lime zest + juice.  And of course, made waaaay too much of the spice rub…so spiral cut & slashed the beef, spread the spice rub all over, rolled it up, tied it tight, spread the rest of the rub over the outside but was a wee bit unhappy w/ how it looked.

Rummaged around in the cupboards and decided to continue w/ the south of the border theme started by those darned chipotles and rolled the spiced rubbed roast in red whole quinoa seeds.  Pre-heated my ever faithful cast iron skillet, tossed the chunked blue & sweet potatoes w/ grapeseed oil, cinnamon, black pepper, & ground coriander, made a nest, & snuggled the quinoa coated roast into the middle.

Cranked the oven to 500°, waited oh-so-impatiently for the little red light to go off, put the skillet in, dropped the heat down to 300° & went home to change.

Got back to the kitchen & started playing w/ the salad.  I knew I wanted to use baby arugula, and mango, but wasn’t sure of what all else.  Finally decided on ribbons of golden sweet mangoes, julienned red peppers, shredded shiso leaves, toasted almonds, fresh lime juice, extra virg olive oil, and a touch of sea salt.  Mixed it all together w/ a bit of organic apple cider vinegar & let it sit.  Added the mango mix to baby arugula, tossed it, piled it into bowls, and we dug in.

 

While that was being devoured I did a quick mix of light feta, oregano, lemon zest, extra virg olive oil, & rough chopped kalamata olives, spread it on split ciabatta baguettes, ran it under the broiler till toasty, drizzled them w/ a little more extra virg olive oil, then sliced them into ‘fingers’ that we snacked on while the beef was resting.

And it was soooo cool how the quinoa seeds that slipped off the roast cooked in the beef juices mixed w/ the chipotle & lime…mmmmmmmm.  Mixed’em all in w/ the blue & sweet potatoes (blue were a bit of a disappointment cuz they went a little grey…but still tasted great!) and served the sliced beef on a bed of the potatoes/quinoa w/ a drizzle of juices & cooked quinoa seeds over top.

I am so blessed w/ guinea pigs in my life….thank you, merci beaucoup, to my guest this evening!!!

Pics to be added asap!

St Patrick’s Day Seekrit List — 13/03/11

Greetings!

Showing our love of the Irish this week with lots of green choices and extra special ‘Guinness Braised Ribs w/ Colcannon’ for one of the main courses.  Green soups, green sandwich choices, green salad, green in the tartes, green green everywhere, even in the dessert!  And we’re doing a whole grain version of classic ‘Irish Soda Bread’ to go with all that green-ness.

Same routine as usual, folks, with orders in by TUESDAY @ 6:00 and pick-ups starting THURSDAY @ 4:00, and (as usual!) if Thursday isn’t good for you just let me know and we’ll make alternate arrangements.

~*~*~*~*~*~

A NOTE FOR THE NEWBIES!

We’re thrilled to have had an influx of ‘newbies’ to the list over the past few weeks and this is just to let all of you know that if there’s something you don’t like, or have dietary issues with, to let me know!  Most of the time it’s not a problem at all to tweak the recipes so that they’re not spicy (or so that they’re extra spicy!), or have no lactose, or to leave the broccoli out, or whatever your issue may be; so please don’t be shy!!  We’re also more than happy to take requests so if there’s anything you’ve been craving or would like to see ‘healthified’ just let me know!

~*~*~*~*~*~

Hope you’re enjoying the extra hour of daylight!  Only one week & one day to go till (calendar at least) spring is  here!

See you Thursday!
Joann

>^.^<  ~~~  >^.^<  ~~~  >^.^<  ~~~  >^.^<

Fuss Free Fast’n’Easy Quinoa Crunch Pancakes — Our whole grain pancakes are very lightly sweetened with Quebec maple syrup and have chia, hemp, buckwheat, & flax added for a nutritional boost & are given an extra flavourful protein packed crunch with tri-colour organic quinoa.  For the flavour of the week we’re going with the springtime flavour of fresh strawberries with toasted almonds!
Two Lrg — Classic — $3.25            Four Lrg — Classic — $6.00
Two Lrg — Strawberry Almond – $4.50    Four Lrg  — Strawberry Almond– $8.50

“Cream” of Green Soup — A soup that will help beat off the sniffles & boost your immune system!  Sautéed finely shredded kale, swiss chard, & fresh spinach puréed till silken smooth in our veggie broth enhanced with fresh basil & Italian parsley, lightly thickened with whole grain flour, & “creamed” with low fat yogurt.  Just in time for St Patrick’s Day!
500 ml — $3.50            1 liter — $6.50

Bacon Barley Mushroom Soup — Combining one of our favourite client’s fave soup flavours all in one!  Whole grain barley slow simmered with carrots, onions, celery, and lots and lots and lots and lots of mushrooms in our home-made veggie broth with sage, garlic, crispy bacon bits, & Italian parsley.  Smoky, hearty, & filling…perfect for a quick week-day dinner w/ a crusty whole grain baguette & a fresh green salad. (Vegetarian?  No prob to leave the bacon out of yours!)
500 ml — $3.50                1 liter — $6.50

Green Lentil & Spinach Provençal — Big & teensy wee green lentils slow simmered in our home-made veggie broth with provençal herbes, carrots, onions, celery, green beans, & loads of nutrient packed spinach.  More green-ness to salute the Irishl!
500 ml — $3.50                1 liter — $6.50

Spicy Cilantro Chicken Salad — Chunks of high protein low fat chicken gently mixed with fine diced celery, spanish onion, fresh cilantro, lime zest + juice, roasted green chilies, and just a touch of mayo (light of course!) to hold it all together.  Great as a filling for whole grain tortillas, and of course it’s green too!
250 ml — $3.75                500 ml — $7.00

Lemon Mint Hommus — A zesty variation of our classic hommus of chickpeas, garlic, tahini & olive oil…this one is enlivened with lemon zest + juice and loads of zippy fresh (green!) mint.  Goes great on pita with baby greens & sliced tomatoes, or as a dip for baked pita crisps & raw veggies for a healthy after school snack!
250 ml — $3.50                500 ml — $6.50

Dilled Potato Salad w/ Fresh Lime — A mayo-free twist on potato salad with tender cubes of simmered potatoes, celery, green onions, petit pois, & green peppers (green! green! green!) tossed with fresh dill, lime zest + juice, and a touch of canola oil.  A taste of summer picnics to come!
250 ml — $3.50                500 ml — $6.50

Tarte of the Week — Greek “Wild” Greens & Feta — How could we not run the ‘Wild Greens’ on St Patrick’s Day?! A variation of the spinach & feta we use in our phyllo appetizers, this filling from Northern Greece has finely shredded kale, swiss chard, & spinach tossed with lemon zest, fresh mint & dill and crumbled light feta cheese….all wrapped in crispy low-fat phyllo, & baked till golden.
Deep Dish (4″ diameter) Tarte — $7.50

Pasta Sauce of the Week — Dilled Smoked Salmon & Asparagus ‘Alfredo’ –– Ribbons of smoked salmon, tender fresh asparagus, green onions, & fresh dill star in this surprisingly low fat, parmesan packed ‘cream’ sauce that’s perfect w/ penne, and (of course!) it’s green!
500 ml — $9.00            1 liter — $17.50

Spinach Gnocchi w/ Sautéed Kale & Arugula Almond Pesto –– Gnocchi comes back dressed in green for St. Paddy’s day!  Tender spinach gnocchi and sautéed shredded fresh kale, onions, & mushrooms all glazed with our home-made arugula, basil, & toasted almond pesto.
Single Serving — $9.50        Double Serving — $18.50

Guinness Braised Ribs w/ Colcannon –– Instead of the usual corned beef’n’cabbage we’re going with pork ribs marinated in garlic, sage, & Guinness then slow roasted & basted with more Guinness till tender & toothsome.  Served with the oh-so-traditional Irish side dish of creamy mashed potatoes mixed with sautéed kale, cabbage, & onions.
Single Serving — $10.50    Double Serving — $19.50

Whole Grain Irish Soda Bread — The classic round, soda-leavened bread given a healthy twist with whole grain flour and a touch of sweetness with dried currants. Available in single size, or family size!
Single Size (5″ diameter) — $3.50        Family Size (9″ diameter) — $6.50

Green Tea Tiramisu — Another twisted classic!  Savorardi biscuits dipped in honeyed green tea then layered with Dutch process cocoa, dark chocolate & our low-fat, matcha green tea laced version of the classic cream.  Double blast of antioxidants with the serotonin boost of dark chocolate…almost guilt free!
Single Serving — $8.00        Double Serving — $15.50

Surprise! Fruit Salad — The usual ‘whatever looks great at the fruit guy’s’ combination of fresh, healthy fruit!
500 ml — $4.50            1 liter — $8.50

>^.^<  ~~~  >^.^<  ~~~  >^.^<  ~~~  >^.^<

Seekrit List — 06/03/11

Greetings!

Well, I don’t know about anybody else but *I’m* ready for warm weather!  On the bright side we get to ‘spring forward’ next weekend, and then it’s just a few more days till spring! (well, calendar spring at least!)

A few new things on this week’s menu, starting w/ a ‘Lemongrass White Miso Soup w/ Green Tea Noodles‘ (partly inspired by a recipe my Aunt Shirley sent awhile ago, and by an exploratory food-finding trip to Chinatown where I stumbled on the green tea noodles), a new tarte (combining two old faves), a new twist on the ever popular pork loin roasts, and speaking of twists, a new variation on ‘rollatinis’ as well!  ‘Lavender Lemon Whole Grain Tea Biscuits‘ make their annual spring-time appearance, along with ‘Honey Vanilla Berry Medley‘ to build your own berry shortcakes! (Try using zero fat Greek yogurt instead of whipped cream!)

Same routine as usual, folks, with orders in by TUESDAY @ 6:00 and pick-ups starting THURSDAY @ 4:00, and (as usual!) if Thursday isn’t good for you just let me know and we’ll make alternate arrangements.  And if you’re one of the many ‘seekrit’ peeps who are traveling right now and you see something you *love* on the list we’re more than happy to pop it in the freezer to await your return!

Have a wonderful week, and we’ll see you on Thursday!

Joann

p.s.  The year in Vegetarian Mains is (finally!) up at http://wp.me/PCiNj-hL with a *ton* of pics…so if you wanna see what you missed, or simply want to reminisce over past meals, check it out!  And if you see anything you’d like to see soon IRL just let me know!

>^.^<  ~~~  >^.^<  ~~~  >^.^<  ~~~  >^.^<

Fuss Free Fast’n’Easy Quinoa Crunch Pancakes — Our whole grain pancakes are very lightly sweetened with Quebec maple syrup and have chia, hemp, buckwheat, & flax added for a nutritional boost & are given an extra flavourful protein packed crunch with tri-colour organic quinoa.  For the flavour of the week we’re going with a tropical blast of ‘Toasted Coconut &  Mango’.
Two Lrg — Classic — $3.25            Four Lrg — Classic — $6.00
Two Lrg — Coconut Mango – $4.50    Four Lrg  — Coconut Mango– $8.50

Lemongrass White Miso Soup w/ Green Tea Vermicelli — A delicate lemongrass scented white miso & green tea broth with a chiffonade of pan-asian veggies, toasted sesame seeds, and green tea vermicelli.  Enjoy the antioxidant, vitamin, & enzyme packed soup as it is, or pump up the protein with tofu, shrimp, or chicken!
500 ml — $3.50                1 liter — $6.50

Italian Wedding Soup — Crazy popular whenever we run it; this time we’re mixing it up a bit by adding extra lean ground beef to the lean’n’mean turkey meatballs for an extra flavourful protein punch!   We’ve taken the classic version and ‘health-ified’ it by using finely shredded kale as well as the traditional spinach, onions, celery, carrots, & mini-pasta in our herbed tomato vegetable broth along with parsley & fresh basil for a sweet summer-y flavour.  Definitely a meal-in-a-bowl!
500 ml — $4.00            1 liter — $7.50

Cuban Black Bean & Sweet Potato Soup — A hearty tropical soup with our home-cooked black beans, diced sweet potatoes, peppers, carrots, celery, & onions in our made-from-scratch veggie broth enlivened with our Cuban mojo spice blend and a dash of fresh citrus zest & juice.  A warm-your-bones soup for these last (hopefully few!) frigid days of winter!
500 ml — $3.50                1 liter — $6.50

Zesty Lemon Dill Tuna Salad –– Chunks of water-packed tuna combined with minced fresh dill, fresh lemon zest + juice, finely diced celery, green onions, low fat yogurt and just a touch of mayo…my fave of all the tuna salads we do!
250 ml — $3.50                500 ml — $6.50

Incan Veggie Pâté — Very lightly toasted pumpkin & sunflower seeds combined with beta-carotene packed roasted sweet potatoes, organic tri-colour quinoa, finely shredded kale, hemp, flax, & chia seeds, kasha, onions and herbes then baked till firm.  Complete proteins, healthy fats, complex carbs, beta-carotene, fiber, all that dark green kale-y goodness, and it tastes great too!  Wonderful spread on a whole grain tortilla for a quick wrap with some grated carrots & sprouts.
250 g. block — $3.50            500 g. block — $6.50

Moroccan Spicy Orange, Olive, & Couscous Salad –– Back by special request!  Chunks of sweet & juicy navel oranges combined with a spicy hit of harissa, red onions, black & green olives, steamed whole wheat couscous, wheatberries, parsley, extra virgin olive oil, & our own Moroccan spice blend.
250 ml — $3.50                    500 ml — $6.50

“Tarte” of the Week — Cheesy Scalloped Potato & Smoked Ham — Giving the phyllo a bit of a break this week & using thin sliced skin on potatoes as a ‘nest’ for layers of smoked ham, cheddar cheese, sliced sweet onions, & our low-fat herbed ‘cream’ sauce before baking till golden & bubbly.  Two requests in one tarte this week!
Deep Dish (4″ diameter) Tarte — $7.50

Andalucian Seafood & Basa Fillet Ragout — Delicate basa fillets, shrimp, scallops, calamari, & mussels in an anise & citrus scented tomato & peppers sauce with a touch of Pernod, served with ‘Paella Pilaf‘ made with long grain brown rice, petit pois, & saffron.  The classic Provençal bouillabaisse meets Spanish paella for another fish lovers’ fantasy fulfillment!
Single Serving — $10.50            Double Serving — $10.50

Herbed Chevre & Kale Whole Grain Rollatini — Tangy herbed chevre with garlic sautéed finely shredded kale & onions spread on whole grain pasta & rolled up into little bundles of joyful flavour nestled into a bed of fresh basil pesto & tomato sauce then baked till tender.  Something new for my beloved vegetarians!
Single Serving — $8.50                Double Serving — $16.50

Spiced Cider Pork Loin ‘Rouladen’ with Maple Glazed Apple & Cheddar Stuffing –– Boneless pork loin roasts spiral cut, marinated in spiced Quebec cider, then filled with maple glazed apples, herbed multigrain bread, sautéed onions, & grated cheddar cheese before being rolled up, tied, and baked till tender.  Served on a bed of brown rice pilaf with an ‘Herbed Cider Sauce‘ made of the pan drippings.  If we can do it with beef why not pork?!
Single Serving — $9.00                Double Serving — $17.50

Lemon Lavender Whole Grain Tea Biscuits — Classic tea biscuits ‘healthed up’ by using whole grain flour, golden flax, & just a touch of honey combined with lavender infused low fat milk, organic lemon balm tea, & tons of fresh lemon zest.  And they’re *perfect* for individual berry shortcakes so we’re offering those as well to make your life simpler!
Individual Scallop Edged 3″ Tea Biscuit — $2.00
Half Dozen Scallop Edged 3″ Tea Biscuits — $10.00

Wildflower Honey & Vanilla Berry Medley — A mélange of fresh blackberries, blueberries, & strawberries marinated with a touch of wildflower honey and a hint of real vanilla….don’t want to make shortcake with them?  They’re also perfect for fast smoothies, mixed into yogurt, or just as they are!
250 ml — $3.50                500 ml — $6.50

Surprise! Fruit Salad — And this week the surprise is that it’s back again despite having the ‘Honey Vanilla Berry Medley’ as well!  The usual ‘whatever looks fresh & delightful at the fruit guys’ combination of vitamin, antioxidant, & fiber-filled fruits to give your immune system an extra boost at the tail end of cold season!
500 ml — $4.50                1 liter — $8.50

>^.^<  ~~~  >^.^<  ~~~  >^.^<  ~~~  >^.^<

Seekrit List — 30/01/11

Greetings!

Wowza, where did January go??  Last ‘seekrit’ list of the month already, and we’re going onwards with the ‘nutritional density’ angle, this time focusing on boosting immune function in the midst of cold/flu season.

Antioxidant packed blueberries show up, along with pomegranates, dark chocolate, sundried tomatoes, mango, papaya….and a soup that’s seriously power-packed with veggies.  For comfort on these chilly days we have a trio of soups to warm your soul, and a trio of mains so you don’t have to worry about trudging through the slush to grocery shop.

‘Oh So REALLY Not Your Mom’s Meatloaf‘ is finally back…thank you for your patience to those of you who have been asking for it, the wait will be worth it! And, as promised, cookies are back this week with a chocolate packed twist on the ‘Peanut Butter Flax’ you know & love.  To go with those cookies we’ve got a serotonin & antioxidant packed ‘Dark Chocolate Hot Chocolate‘ mix sweetened with organic raw sugar and given a touch of spice with cinnamon.  Rounding it all out we’ve got a frighteningly good for you fruit salad that focuses on boosting your immune function to the max!

Same routine as usual, folks with orders in by TUESDAY @ 6:00 and pick-ups starting THURSDAY @ 4:00…and of course, as usual, if Thursday isn’t good for you just let me know and we’ll make alternate arrangements.  (Oh, and if you find you’ve missed the Tuesday deadline please feel free to drop me a line with a late order….we frequently have extras so if there’s any way we can fill your order we will!)

Hope you’re bundled up for the brrrrrr they’re forecasting for the morning!

See you Thursday!
Joann

>^.^<  ~~~  >^.^<  ~~~  >^.^<  ~~~  >^.^<

Blueberry Polenta Pancakes — A bit of a change from our usual multigrain faves these combine golden whole grain cornmeal with just enough whole wheat flour to hold them together, a touch of dark brown sugar, a drizzle of butter, a wisp of orange zest, and loads of fresh blueberries…along with the usual chia & flax for those omegas of course!  The Quinoa Crunch will be back next week!
2 Large — $4.00        4 Large — $7.50

Dark Chocolate Hot Chocolate Mix — An online friend let me in on the secret for this so I could share the end result with my ‘seekrit’ friends!  Dutch process cocoa, 72% dark chocolate, cinnamon, and a touch of organic raw brown sugar magically blended together for you to stir into a mug of hot milk, or try it added to hot coffee with a shot of brandy to warm you up after a day on the ski hills!   The 250 ml makes about eight – ten (8 oz millk or coffee) portions, depending on how chocolatey you like yours.  Start with a tablespoon of the mix then add more to your taste.  Works great with soy, almond, & hemp milks as well!
250 ml — $5.00            500 ml — $9.50

Black Bean & Smoked Ham Chowder w/ Roasted Corn — Our home-cooked black beans combined with roasted corn, tender smoked ham, carrots, onions, celery, and diced potatoes in our home-made veggie broth lightly thickened with whole grain flour and given a south of the border kick with salsa verde & roasted green chilies, creaminess provided via light sour cream this time around.  Definitely a meal in a bowl!  (Vegetarian? As usual no problem to leave the ham out of yours!)
500 ml — $3.50            1 liter — $6.50

Genovese “Cream” of Veggie — A plethora of fresh veggies (carrots, onions, broccoli, celery, fennel, mushrooms, spinach, kale, sweet potatoes, & Italian parsley, & peppers) gently simmered in our home-made veggie broth thickened w/ whole grain flour, ‘creamed’ with zero fat yogurt, and laced with fresh basil pesto & garlic with a touch of fresh lemon zest for zip.
500 ml — $3.50            1 liter — $6.50

Classic, But, Well, Better, Beef Noodle Soup — Slow braised blade roasts simmered with red wine & herbes are the base for this ‘Classic’ beef soup; the bones used for the (defatted of course!) home-made broth combined with the pan juices & beef from the roasts, carrots, onions, celery, whole wheat egg noodles, petit pois, tomatoes, & fresh herbes.  Add a quick green salad and you’ve got dinner ready!
500 ml — $4.00            1 liter — $7.50

Curried Red Lentil w/ Grilled Veggie Dip/Spread –– Teensy, sweet red lentils slow simmered in our home-made veggie broth with a spicy hit of curry, then combined with grilled eggplant, zucchini, peppers, & onions for a fabulous filling for fresh naan…works great as a dip for pepper strips & baby carrots too!
250 ml — $3.50            500 ml — $6.50

Sundried Tomato & Salmon Salad — Wild Pacific salmon fillets poached & gently crumbled then mixed with our ‘Sundried Tomato Pesto’, diced green & red peppers, red onion, lemon zest + juice, fresh basil, & Italian parsley.  Yet another “no mayo in sight” sandwich filling!
250 ml — $4.00            500 ml — $7.50

Tarte of the Week — Caribbean Tamarind Mango Chicken — Chunks of de-skinned roasted chicken with grilled mango, sweet peppers, onions, & celery gently tossed with a spicy Tamarind Mango sauce enlivened with fresh cilantro & lime zest…all wrapped in our signature low fat, crispy phyllo pastry.  Tropical flavours, protein packed, and betacarotene rich…total win/win!
Deep Dish (4″ diameter) Tarte — $7.50

Oh So REALLY Not Your Mom’s Meatloaf, v. 2.0 — Extra lean ground beef combined w/ slow sautéed onions, cremini & portabella mushrooms, carrots, garlic, & celery lightly seasoned w/ fresh herbs then layered w/ sautéed fresh kale, mushrooms, & roasted garlic and iced with w/ our smooth’n’creamy low fat mashed potatoes.  Back by many special requests!  And so we don’t disappoint our vegetarian friends we’ve also got a ‘Vegetarian Meatloaf, v. 2.0‘ this time with the beef subbed out for a combination of lentils, quinoa, & whole grain bulgar, all with the same veggie mix as the beef, and of course with the kale layer & mashed potatoes!
Single Serving — Beef — $9.00        Double — Beef — $17.50
Single Serving — Veggie — $8.00        Double — Veggie — $15.50

Apricot Balsamic Glazed Chicken Breast — Boneless chicken breasts marinated in zesty lime & red miso, seared, then baked’n’basted with a sweet & tangy glaze of apricot preserves & white balsamic vinegar till tender.  Served on a bed of Dilled Greek Orzo w/ Roasted Red Peppers.’
Single Serving — $8.50        Double Serving — $16.50

Lemon Tarragon Tilapia Filet w/ Roasted Fennel Pilaf-– Lean & protein packed tilapia filets given a light coating of whole grain breadcrumbs, drizzled with a beurre blanc sauce of white wine, fresh tarragon & lemon zest + juice, then flash baked till tender.  Served on a bed of whole grain brown rice & roasted fennel pilaf.
Single Serving — $9.50        Double Serving — $18.50

Dark Chocolate Peanut Butter Flax Cookies — A variation of the ‘Peanut Butter Flax Cookies’ you know and love…this time w/ dark Dutch process cocoa & 72% dark chocolate added, with the sweet touch of cinnamon, omega rich flax & chia, whole grain flour, a touch of butter, a wee bit of dark brown sugar, and a drizzle of more dark chocolate over top to guarantee a serotonin boost.  Sized extra big for a truly filling and good-for-you snack!
Half Dozen — $7.50        Bakers’ Dozen — $14.50

Immune-Booster Fruit Salad — Time to pull out the big guns with the cold coming back again this week!  Papaya, blueberries, clementines, oranges, and pomegranate are featured for their abundance of betacarotene, antioxidant, & vitamin C…and we’ve added crunchy toasted pumpkin seeds for a hit of zinc & a touch of protein.  Have it with low fat yogurt & a sliced banana for an extra boost of calcium & potassium.
250 ml — $4.50            500 ml — $8.50

>^.^<  ~~~  >^.^<  ~~~  >^.^<  ~~~  >^.^<

Seekrit List Alert — 23/01/11

Greetings!

The coldest day of the year so far has inspired more hearty, healthy, comforting choices this week, along with a few tropical options so you can *feel* like you’re down south somewhere, even if you’re not!

The ‘Happy’n’Harmonious’ is back again this week by special request with ‘Dates & Toasted Hazelnuts’ as the flavour this time around!  Berry studded quinoa crunch pancakes, soup to say ‘olé!’ to, sunny Moroccan flavours for one salad, and one of last summer’s faves for the other.  A variation on the much beloved ‘Smoked Ham & Caramelized Onion’ tarte, soul soothing ‘Whole Grain Barley Risotto’, spicy Cuban chicken’n’ribs, and a new dessert finishes it all off!

Cookies will be back next week (hint…will involve peanut butter & chocolate!) and we’ve got a home-made hot chocolate mix coming up to go with them…can hardly wait!  Oh, and the ‘2010 Carnivore’s & Pescatarian’s Main Courses’ are up at https://chantillyjw.wordpress.com/2010-carnivores-main-courses/ for you to check out…which were *your* faves?

Hope you’re coping with the brrrrrrrr-isk temps!  We’ve been spoiled so far this winter, but on the bright side, it *is* sunny out, and spring is only one month & twenty-seven days away!

See you Thursday!
Joann

p.s.  Bears or Packers?  Jets or Steelers?  (Personally?  I wanna see Bears vs Jets w/ the Jets takin’ it ALL the way, baby!)  Whoever you’re rooting for let me take the pressure off host(ess)ing your Superbowl party…we’ve got all the classic football snacks upgraded for today’s healthy lifestyle, along with some new flavour twists if you’re the unconventional type.  Drop me a line & we can talk!  Go, Jets!  🙂

>^.^<  ~~~  >^.^<  ~~~  >^.^<  ~~~  >^.^<

Happy’n’Harmonious Whole Grain Breakfast Mélange — Our own combination of ‘rolled’ whole grains (oats, wheat, spelt, barley, quinoa, rye) united w/ toasted buckwheat, chia, flax, & hemp to give you complete proteins, omegas, fiber, & complex carbs.  All lightly toasted & ready to be simmered into a hot’h’hearty breakfast.  Not a fan of hot cereal?  Try our lightly sweetened w/ honey, extra toasty granola version!  Not sure how to cook hot cereal?   Check out the blog entry with complete ‘how to’ instructions… http://bit.l?y/23vJfr

500 ml — Happy & Harmonious/Hot Cereal Version — $5.00
1 liter — Happy & Harmonious/Hot Cereal Version — $9.50

500 ml — Happy & Harmonious/Granola Version — $5.00
1 liter — Happy & Harmonious/Granola Version — $9.50

Fuss Free Fast’n’Easy Quinoa Crunch Pancakes — Our whole grain pancakes are very lightly sweetened with Quebec maple syrup and have chia, hemp, buckwheat, & flax added for a nutritional boost & are given an extra flavourful protein packed crunch with tri-colour organic quinoa.  For the flavour of the week we’re going with a springtime blast of berries w/ a summery citrus blend of clementine, lemon, lime, & orange zest added.
Two Lrg — Classic — $3.25        Four Lrg — Classic — $6.00
Two Lrg — Citrus Spiked Berries – $4.50
Four Lrg  — Citrus Spiked Berries– $8.50

Veracruz Chicken & Tortilla Soup — By special request from a frozen chica!  Crispy oven ‘fried’ julienned white corn tortilla strips to top our homemade crazy-rich defatted chicken broth swimming with chunks of chicken, tomatilloes, sweet peppers, onions, fresh coriander, roasted green chilies, & black beans.  Tortilla strips sent separately so they keep their crunch!  Just heat up your soup and add them when ready to serve.
500 ml — $4.00            1 liter — $7.50

Clementine’d Carrot & Sweet Potato Soup — Another faux “Cream” soup, this time with beta carotene packed carrots & sweet potatoes simmered in our home-made veggie broth w/ clementine zest and fresh coriander…puréed till smooth and given a tangy zip with low fat yogurt.  Fat free & fiber filled!
500 ml — $3.50            1 liter — $6.50

Bacon, Leek, & Potato Soup w/ Fresh Kale — A spin on the classic Portuguese ‘Caldo Verde’ this version has crispy bacon bits in lieu of the chorizo, and loads of slow sautéed leeks along with tender diced potatoes, celery, carrots, fresh parsley, & our fave nutrient powerhouse (ta!da!) finely shredded kale…all in our home-made veggie broth of course.  (Vegetarian? No problem to leave the bacon out of yours!)
500 ml  — $3.50            1 liter — $6.50

Mediterranean Tuna Salad — Yet another addition to our long list of mayo-free sandwich fillings!  Sun-dried tomatoes, capers, black olives, fresh basil, green peppers, red onion, & fresh parsley combined with chunks of tuna with a white balsamic & extra virgin olive oil dressing….perfect packed into a whole grain baguette or try topping a bed of baby spinach for a quick, punched-with-protein salad!
250 ml — $3.50            500 ml — $6.50

Smokin’ Picante Tofu — Tofu blended till smooth with chipotle peppers & our own TexMex spice mix then combined w/ finely diced sweet peppers, red onion, & roasted corn.  A multi-tasking dip that rocks tortilla chips, is great in wraps, adds protein (and extra flavour!) to nachoes, and is the perfect ‘sneak tofu’ attack!  Great to give a health-ful spin to Superbowl snacks!
250 ml — $3.50                500 ml — $6.50

Minted Feta & Watermelon Salad — Another in the ranks of ‘sounds weird, tastes great!’ menu selections!  Inspired by a version an online friend made ours combines chunks of seedless watermelon with cubes of low fat feta & cucumber with a light & refreshing vinaigrette of fresh lime, mint, & extra-virgin olive oil.  I love it piled on baby arugula with soft multigrain pita on the side!
250 ml — $3.50                500 ml — $6.50

Moroccan Spicy Orange, Olive, & Couscous Salad —  Chunks of sweet & juicy navel oranges combined with a spicy hit of harissa, red onions, black & green olives, steamed whole wheat couscous, parsley, extra virgin olive oil, & our own Moroccan spice blend.  A fave from last winter we’re bringing back for it’s summery flavours!
250 ml — $3.50                    500 ml — $6.50

Tarte of the Week — Smoked Ham, Leek, & Cheddar — A gentler variation of the caramelized onion, ham, & cheddar tarte that so many of you love!  Slow sautéed leeks with roasted red peppers, chunks of smoked ham, & shredded light cheddar…all wrapped in our signature light’n’crispy phyllo.
Deep Dish (4″ diameter) Tarte — $7.50

Whole Grain Barley & Butternut Risotto — Slow simmered & constantly stirred whole grain barley is combined with our home-made veggie broth, sage, fresh grated parmesan cheese, caramelized onions & red peppers, and diced roasted butternut squash. Classic technique with ‘healthed up’ ingredients!
Single Serving — $8.50            Double Serving — $16.50

Cuban Chicken’n’Ribs w/ Caramelized Pineapple & Black Bean Salsa — Pork side ribs & bone-in, skin off chicken marinated in fresh lime, orange, & lemon zest & juices, toasted cumin, garlic, & oregano, slow roasted with a spicy citrus cilantro glaze, and topped with our sweet’n’sassy caramelized pineapple & black bean salsa.  Served w/ ‘Spicy Sweet Potato & Plantain Oven Fries’
Single Serving — $11.50        Double Serving — $21.50

Maple Pumpkin ‘Cheesecake’ Crumble — Creamy Greek yogurt (0% fat!) and low fat cream cheese take the dietary sting out of this sweet treat! We help with that by using beta carotene (and fiber!) packed pumpkin to further cut the calories, and maple syrup for it’s sweet smooth flavour (and it’s selenium!)  Nestled in a ginger spiked whole grain ‘crumble’ crust w/ flax & chia added for an omega boost, topped with the whole grain crisp topping you know & love, and baked till firm.  A twist on the usual phyllo crust cheesecakes we do!
(Please note!!  A ‘single’ this week is a deep dish 4″ diameter round tarte pan, and a ‘double’ is the usual rectangular ‘single.’  And if you’d like a four serving option just let me know!)
Single (4″ diam. tarte) — $7.50    Double (the usual ‘single’) — $14.50

Surprise! Fruit Salad — Yup, the usual “whatever-looks-gorgeous-at-the-fruit-guy’s” selection…so happy to see the Chilean fruits starting to arrive!
500 ml — $4.50            1 liter — $8.50

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Diving Back In Again!

I keep thinking I’m going to have time to get caught up here but things keep getting in the way and I keep getting further and further behind so I decided to just dive back in and get caught up (or not!) later.  So here’s this week’s Seekrit List Alert!

Nice to “see” you all again!

xxoo

Joann

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Greetings!

Inspired by the slightly chilly day to do a bunch of our fall & winter faves this week along with a few fulfilled requests.  It’s also a ‘But, Well, Not’ kind of week with our healthed-up versions of classic recipes, along with items that work wonderfully either hot or cold, so if the weather changes you’ve got a choice!

Cookies (by crezy popular demand!) are back again, this time with a twist on the ever-popular ‘Peanut Butter Flax’ cookies given a beta carotene boost w/ pumpkin & extra spiciness via crystallized ginger.  The ‘Quinoa Crunch’ pancake flavour (Toasted Hazelnut & Date) is a special request from a fave client, and the ‘Keffir Lime Edamame Dip/Spread’ from last spring is back with a new flavour twist.  Something for everyone this week!

Same routine as usual, folks, with orders in by TUESDAY @ 6:00 and pick-ups starting THURSDAY @ 4:00, and as usual if Thursday isn’t good for you just let me know and we’ll make alternate arrangements.  Also if you’d like to bring your own containers for your soups, salads, & sandwich fillings/dips just let me know…we’re happy to do whatever we can to help the environment!

Joann

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Fuss Free Quinoa Crunch Whole Grain Pancakes —  Our whole grain pancakes are very lightly sweetened with Quebec maple syrup and have chia, hemp, buckwheat, & flax added for a nutritional boost & are given an extra flavourful protein packed crunch with tri-colour organic quinoa.  For the ‘Flavour of the Week’ we’ve got ‘Toasted Hazelnut & Date’ to delight your tastebuds!
Two Large — Classic — $3.25         Four Large — Classic — $6.00
Two Lrg — Toasted Hazelnut & Date — $4.50
Four Lrg — Toasted Hazelnut & Date — $8.50

Beef’n’Barley Soup, But, Well, Not — The first of our ‘But, Well, Not’ options this week!  Our homemade super-rich beef broth (made w/ a combination of top sirloin, bottom blade roast, & beef bones) that’s been de-fatted & loaded with chunks of beef, veggies (carrots, onions, celery, petit pois, corn, green beans, turnips, tomatoes, zucchini, Italian parsley, & navets.) We’ve supplemented the traditional barley with fiber filled whole grain wheatberries this time around.  Rich & hearty it’s a meal in a bowl!
500 ml — $4.00            1 liter — $7.50

Chilled (Or Not!) Watercress, Kale, & Spinach Soup — A smooth’n’creamy low fat soup thickened with a combination of local potatoes & cauliflower with the nutritional (and flavourful) grand slam of watercress, baby spinach, & kale.  Have it chilled or feel free to heat it up…it’s great either way!
500 ml — $4.00            1 liter — $7.50

Classic, But, Well, Not, Tomato Rice Soup — I’ve been craving this for weeks now so it’s back again!  Local field & Roma tomatoes quick simmered with sautéed onions, carrots, celery, Italian parsley, & fresh basil to keep the flavours fresh, and instead of boring old rice we’re using the ‘Seven Grain Mix’ you know & love from our salads.  Add a dollop of plain yogurt or low fat sour cream & a sprinkle of parmesan for a whole new flavour sensation.
500 ml — $3.50            1 liter — $6.50

Bavarian Bacon Potato Salad — Tender chunks of local crop potatoes tossed while still warm with an apple cider vinaigrette spiked with Dijon mustard, then combined with sliced green onions, crispy bacon bits, celery, & fresh parsley.  Traditionally served warm or at room temperature it’s also great cold!  (Vegetarian?  No problem for us to leave the bacon out of yours!  Just let me know!)
250 ml — $3.50            500 ml — $6.50

Mediterranean White Bean & Pesto Salad w/ Roasted Fall Veggies — Our home-cooked white beans combined with high heat roasted zucchini, peppers, spanish onions, & eggplant all lightly coated with an extra virgin oilive oil, basil pesto, & balsamic vinaigrette.  Another salad that’s great warm or cold!
250 ml — $3.50            500 ml — $6.50

Gingered Lemongrass Edamame Dip/Spread — Steamed edamame (young soybeans) puréed with miso, fresh ginger, lemongrass, green chilies, a touch of sesame oil, & sliced green onions.  A  dip filled with pan-Asian flavours for my beloved vegetarians that’s back by special request…fabulous as a dip for fresh veggies & crispy rice crackers.
250 ml — $3.50            500 ml — $6.50

Chicken Salad w/ Sundried Tomato Pesto — Chunks of oven-roasted chicken with red & green peppers, onions, & our herbed home-made sundried tomato pesto.  Great piled into a whole grain baguette, or topping a bed of baby arugula, or you can heat it up and toss it with fresh cooked pasta for a speedy weeknight dinner.
250 ml — $3.50            500 ml — $6.50

Tarte of the Week — Beef Pot Pie, But, Well, Not — Tender cubes of lean beef marinated in red wine & herbes, seared, then slow simmered in a low fat peppercorn sauce with diced carrots, onions, celery, petit pois, corn, potatoes, & green beans….all wrapped in our infamous light’n’crisp phyllo pastry for a down home taste without the extra calories of “real” pastry!
Deep  Dish (4″ diameter) Tarte — $8.50

Greek Feta & Roasted Veggie “Torta” — A twist on the classic Italian torta this time made with layers of roasted eggplant, sweet peppers, mild spanish onions, & low fat feta seasoned with garlic, fresh lemon, mint, & dill then baked till golden.  Another ‘back by special request’ menu item!
Single Serving — $8.50        Double Serving — $16.50

Citrus Fig Balsamic Glazed Roast Pork Loin — Boneless pork loin marinated in fig balsamic vinegar, lemon, lime, & orange zest + juice, & extra virgin olive oil then slow roasted with a sweet & tangy glaze of Iranian preserved figs & citrus zest.  Served on a bed of ‘Zataar Roasted Baby Potatoes‘ with ‘Sautéed Fresh Kale & Mint.‘
Single Serving — $9.50        Double Serving– $18.50

Gingered Pumpkin & Peanut Butter Flax Cookies –– Organic crunchy peanut butter, pumpkin, crystallized ginger, whole wheat flour, flax/chia/pumpkin seeds, real butter, and a touch of sugar’n’spice….high fiber, a cold busting blast of zinc, a great source of omegas & betacarotene, and totally yummy!  Perfect for a mid-afternoon pick-me-up or a tide-me-over-till-dinner snack.
Half Dozen — $7.50        Bakers’ Dozen — $14.50

Surprise! Fruit Salad — And again we’re going with suprises so what goes in will depend on what’s luscious & gorgeous at my fruit guy’s on Thursday. Try freezing it for fast & nutritious school day smoothies!
500 ml — $4.50            1 liter — $8.50

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Pics from Mother’s Day Seekrit Alert

A very pretty thank-you!!

“Veracruz Tuna Salad” on Turkish Flatbread w/ Baby Arugula &  Roma Tomatoes

Tamarind Mango BBQ Chicken Wrap

Stacked Up “Jacked Up Burritoes”

“Whole Wheat Gnocchi w/ Seared Asparagus, Grape Tomatoes, Wilted Arugula & Light Cheddar” that wasn’t on the list but *was* my dinner!  Gnocchi coming to the list soon!

Three stages of “Oh So REALLY Not Your Mother’s Meatloaf”

“Tamarind Mango BBQ Chicken & Ribs” w/ Pigeon Pea & Brown Rice Pilaf

Fresh Blueberry & Mango Whole Grain Bread Pudding

Pics & Menu from Last Week’s Seekrit List!

Curried Three Lentil & Spinach Soup

Perfect mandarins for in the sauce for the ribs and the Marvelous Minted Mandarin & Melon Madness Medley.

Chicken & Rice, But, Well, Not (Seven Grain Mix Instead)

Bacon-ized Bavarian Potato Salad

Mediterranean Tuna Salad

Mandarin Miso Ribs w/ Szechuan Pepper & Tamarind

Whole Grain Barley & Butternut Risotto

Dark Chocolate & Fresh Strawberry Brownie Pudding Cake

Marvelous Minted Mandarin & Melon Madness Medley

Fuss Free Whole Grain Pancakes — Well, looks like these are here to stay for awhile!  Hearty, filling, & healthy our whole grain pancakes are very lightly sweetened with Quebec maple syrup and have chia, hemp, buckwheat, & flax added for a nutritional boost & extra flavourful crunch.  And since a few of you asked about the possibility we’re now doing a ‘Flavour of the Week’ to go along with the classic version starting with ‘Berried Coconut’ by special request!
Two Large — Classic — $3.00                        Four Large — Classic — $5.50
Two Large — Berried Coconut — $4.00      Four Large — Berried Coconut — $7.50

Classic Chicken and Rice Soup, But, Well, Not — Our extra-rich, de-fatted homemade chicken broth with carrots, onions, celery, peas, zucchini, Italian parsley, generous chunks of chicken, and the whole-grain goodness of a seven grain mix (brown rice, oats, wheat, spelt, kamut, wild rice, & barley) instead of plain old rice.  Perfect for these damp & chilly days!
500 ml — $3.75                1 liter — $7.00

Curried Three Lentil & Spinach — Big green, little green, and teensy wee brown lentils slow simmered in our home-made vegetable broth with carrots, onions, celery, & spinach given a flavourful zap with a cinnamon & ginger laced curry paste.  Try adding a dollop of yogurt or sour cream for a hit of zippy creaminess.
500 ml — $3.50                1 liter — $6.50

Swingin’ Bavarian Bacon & Potato Salad –– Gently simmered diced skin-on potatoes tossed while still warm with an apple cider vinaigrette spiked with Dijon mustard, then combined with sliced green onions, crispy bacon bits, celery, & fresh parsley.  (Vegetarian?  No prob to leave the bacon out of yours, just lemme know!)
Veggie Version — 250 ml — $3.00        Veggie Version 500 ml — $5.50
Bacon Version — 250 ml — $3.50          Bacon Version — 500 ml — $6.50

Zaatar Mint Hommus — An interesting twist on classic hommus…our home-cooked chickpeas puréed till smooth with fresh mint, lemon zest, tahini, extra virgin olive oil, & garlic given an extra zip with a zaatar spice blend.  Perfect as a dip for whole grain pita crisps & fresh veggies or filling a whole wheat pita along with baby spinach for a quick’n’healthy lunch.
250 ml — $3.00                500 ml — $5.50

Mediterranean Tuna Salad — Yet another addition to our long list of mayo-free sandwich fillings!  Sun-dried tomatoes, capers, black olives, fresh basil, green peppers, red onion, & fresh parsley combined with chunks of tuna with a white balsamic & extra virgin olive oil dressing that’s perfect packed into a whole grain baguette or try topping a bed of baby arugula for a quick, punched w/ protein salad!
250 ml — $3.50                500 ml — $6.50

Whole Grain Barley & Butternut Risotto — Quite a few of you have requested a risotto of some sort but doing a nice risotto with brown rice isn’t *quite* possible so we’re offering this variation with whole grain barley instead.  Slow simmered & constantly stirred whole grain barley is combined with our home-made veggie broth, sage, fresh grated parmesan cheese, caramelized onions & red peppers, and diced roasted butternut squash. Classic technique with ‘healthed up’ ingredients!
Single Serving — $8.50            Double Serving — $16.50

Southern Style Oven “Fried” Chicken — Marinated in buttermilk with fresh thyme, parsley, crushed peppercorns, and a touch of garlic then rolled in seasoned multigrain organic toasted breadcrumbs and baked till crispy and golden.  Served w/ our infamous ‘Low-Fat Herbed Mashed Taters‘, and ‘Maple Glazed Baby Carrots’….totally classic comfort food!
Single Serving — $9.50            Double Serving — $18.50

Dietary Denunciation of the Week — Mandarin Miso Ribs w/ Szechuan Pepper & Tamarind — Sweet, tangy, & spicy all at once these ribs are marinated for 24 hrs in a vinaigrette of fresh mandarin zest + juice, red miso, szechuan pepper, & tamarind paste before being slow roasted till fork tender, then glazed with a reduction of the marinade.  Served on a bed of ‘Sesame Ginger Steamed Brown Rice‘ with a quick stir-fry of ‘Pan-Asian Veggies.’
Single Serving — $12.50        Double Serving — $24.00

Tarte of the Week — Herbed Polenta & Ratatouille — A change from our usual phyllo!  Cheesy herbed polenta ‘crust’ filled with generous chunks of oven roasted eggplant, sweet peppers, onions, tomatoes, & fresh herbes, topped with a touch more cheese & baked till golden.
Deep Dish (4″ diameter) Tarte — $7.00

Pasta Sauce of the Week — Creamy Pesto Printanier –– Our low-fat version of a classic Italian sauce this one combines basil pesto, roasted garlic, broccoli, fennel, carrots, peppers, onions, zucchini, & mushrooms in our home-made veggie broth lightly thickened with whole grain flour and given a smooth creaminess via low-fat sour cream.  Perfect with penne & for an extra hit of green goodness add a handful (or two!) of baby spinach at the last minute.
500 ml — $6.50                1 liter — $12.00

Dietary Denunciation of the Week; v. 2.0 — Goddess Popcorn — Back by popular demand! We make crispy Smoked Bacon Bits then pop popcorn in the drippings and add chopped tamari almonds, skorr caramel chips, the bacon bits themselves, and coarse sea salt before drizzling it all with melted dark chocolate.  Salty, smoky, sweet, & crunchy…the perfect food for the PMSing goddess in your life!
1 liter bag — $5.50                2 liter bag — $10.00

Dark Chocolate & Fresh Strawberry Brownie Pudding Cake — Fresh, sweet strawberries gently tossed with just a touch of honey & vanilla, topped with a light, but rich, dark chocolate cake…then “chomeur-ized” with a low fat, reduced sugar, cocoa based hot fudge ‘sauce’ and baked.  Rich & gooey goodness we’ve “healthed up” with whole wheat flour, ground & whole flax, hemp, & chia seeds.
Single Serving — $7.50            Double Serving — $14.00

Marvelous Minted Mandarin & Melon Madness Medley –– Fresh’n’sweet canteloupe, honeydew, & watermelon with juicy mandarin segments tossed with a touch of honey & a chiffonade of fresh mint.  A mouthful of springtime freshness!
500 ml — $4.00                1 liter — $7.50

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Walkin’ the Walk — Today’s Post-Run Meal

Post-run meal today was a ‘perfect storm’ of nutrition, flavour, fuel, & prettiness.   Here’s what it looks/ed like….

…and here’s what’s on it.

Clementine Peach Juice (Oasis Fruit Zoo w/  Vitamins &  Minerals) & Iced Decaf Green Tea w/ Lime Seltzer Splash — Trixie says: A great thing to do in the summer is make ice cubes of fruit juices, then toss them in a glass of zero cal seltzer, flavoured or not.  I make a bunch of different flavours & put them in ziploc bags once they’re frozen so I can mix’n’match.  And every time I make tea at home I go ahead and make a pot full, then pour the leftovers into a water bottle to be added to/mixed with juices or cytomax.  Healthy Hit: Taking a single serving of juice (crazy good for me, but also high in calories/sugars) and stretching it w/ anti-oxidant & flavanoid rich green tea.  Using seltzer adds bubbles that help you feel full faster, and are a lot more fun!

Sesame Ginger Pan-Asian Veggie & Brown Rice Salad — Trixie says: I used some of the “Sesame Ginger Brown Rice” from this week’s seekrit list but usually have a package or two of frozen brown rice.  Anytime you have to cook brown rice cook double what you need and slip the rest into ziploc bags that you flatten & freeze.  They thaw out really fast  and are great to have on hand for quick meals.  The same thing goes for beans (or chickpeas) of any sort.  One of the biggest problems people have with eating healthily is having the stuff actually *there* and *fast* to fix.  For the Pan-Asian veggies I used a frozen veggie mix (this time Arctic Gardens) that I quickly rinsed w/ boiling water to thaw…added those to the leftover rice with a squirt of ‘rooster’ sauce, a shake or two of soy, and a squeeze of fresh lime.  Healthy  Hit: The veggies in the frozen mix are a nice combo of colours & flavours so I’m getting a wide variety of vitamins/minerals.  (and yeah, fresh would be better but when I buy fresh they end up rotting in the fridge so these are more practical/economical since I”m actually eating them)  Brown rice instead of white for complex carbs/fiber, and by mixing the rice w/ the veggies my head *thinks* I’m getting a big bowl of rice when actually I’m having about half of a regular portion.

Sliced Navel Orange — Healthy Hit: Potassium & electrolyte replacement, vitamin C, fiber…’nuff said.  Trixie says; Eating it sliced slows you down rather than eating via segments or wedges.

Baby Field Greens w/ Seared Steak Strips — Healthy HIt: Using the mixed baby greens gives me a mix of colours, lightly dressing them w/ straight up extra virgin olive oil, sea salt, & pepper gives me healthy fats & none of the crap that’s (often) in commercial dressings (I would’ve added a splash of balsamic but had none at home.)  Seared streak strips are a great source of iron, B vitamins (especially B12), and (of course) protein.  Good rule of thumb for eating red meats is ‘four legged twice a week, and double (or no) legged the rest of the time.’  Keep an eye on portion size….single portion of protein should be about the size of a deck of cards.  Trixie says: Keep a big box of those field greens or other salad mixes on hand.  They have practically zero calories, are crazy good for you, taste terrifiic in sandwiches, add an extra hit of health to soups (stir in a handful right before serving), don’t need to be washed (or dried), and last a reasonably long time in the fridge.  When you’re cooking your steak (or other lean protein) do up a double portion, slice & ziploc it, then toss in the fridge….ready to be used in a sandwich, eaten as quick protein packed snack, or tossed in another salad.  Please note though that it’s really important to cut it up, bag it, and get it put away before you start eating (it really only takes an extra minute or so to do) cuz otherwise you’ll be nibbling on it while you do dishes or whatever.

Toasted Whole Wheat Bagel with Light Brie, Baby Greens, & Steak — Healthy Hitt: Bagel for complex carbs, fiber, & B vitamins, baby greens & steak for the same reasons as in the salad, & light brie cuz I loooooove cheese, especially brie…plus it’s got calcium & protein in it.  Trixie says: If you’re watching caloric intake cut this in half, wrap one half & put in fridge RIGHT AWAY.  You can always go and have it if you really want it but you won’t be tempted to eat it cuz it’s just sitting here calling your name ever so plaintively.  Havng (whole grain) bagels or baguette instead of sliced (whole grain of course) bread slows you down cuz you actually have to *chew* it due to the yummy crust they both have covering them.  If you take the pan juices and drizzle them on the toasted bagel you can skip butter or mayo, which saves calories that can be used towards something else, like, say, light brie.

Plate & Platter Psychology

First of all…the size.  This is one time that bigger is not better.  Have a single portion (or slightly less) on a smaller plate instead of putting it on a big plate.  It looks lonely on a big plate so you’ll add more to the plate to keep it company.  And then, so that none of it is left sadly sitting there all alone, you’ll  end up eating the entire plate.  Plus, if you put slightly less than a full portion on a small plate you can go back for totally guilt-free seconds and feel like you’re spoiling yourself.  (NOTE:  Seconds must **NEVER** be larger than firsts!  And licking the spoon or having the last little bit out of the pot counts.  Srsly.)

“Why all those little bowls?  You gotta maid or something to do all those dishes?!”  By ‘breaking up’ the meal into a couple of different bowls you eat slower.  Even if you do have the unfortunate habit of shoveling your food you’ll still have to pause long enough to put down one bowl/plate and pick up another.  And again, portion size portion size portion size.  It’s *much* easier to portion things out into a couple of bowls rather than ‘guesstimating’ on a big plate.  Added bonus for OCD sufferers:  Your meat will *never* touch your veggies.  It also *looks* like more food when it’s spread out like that.  But if your heart is set on a proper dinner plate then there are a couple of rules to follow….one half of your plate should be veggies, one quarter complex carbs, and one quarter lean protein.  The height of what’s on your plate should NOT exceed one inch, unless it’s fluffy pretty much calorie free salad and not fluffy pretty much calorie loaded mashed potatoes.

Oh yeah, no maid, but I burn extra calories by having to wash all those little bowls & plates!

Last Week’s Seekrit Pics + Menu

Simply beautiful sweet & luscious navel oranges for the “Moroccan Spicy Orange, Couscous, & Olive Salad“,

wish I had’ve bought more!

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Lean’n’mean turkey meatballs for the “B.Y.O.Sketti Sauce” being gently shaped by the lovely Miss Carole.

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“Tuscan White Bean & Kale Soup w/ Smoked Sausage“….vegetarian version!

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” Gingered Pumpkin Molasses Spice Cookies”….soft’n’chewy yumminess!

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This week’s phyllo offering of “Beef Pot Pies, But, Well, Not” snuggled up with the “Surprise! Fruit Salad“

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Tender chicken & pan-asian veggies together in the “Thai Coconut Red Curry Chicken Salad“

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Phyllo bite hors d’oeurves for a party this week; “Mini Tortieres w/ Sweet Potato” and “Greek Spinach & Feta Bundles“

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Our über-healthy, just-as-good-for-breakfast-as-for-dessert “Multigrain Dutch Apple & Pear Crisp“

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Fuss Free Whole Grain Pancakes — Wow!  Had such a great response & fabulous reviews for these that we decided to run them again this week.  Hearty, filling, & healthy our whole grain pancakes are very lightly sweetened with Quebec maple syrup and have chia, hemp, buckwheat, & flax added for a nutritional boost & extra flavourful crunch.  Just pop them in the toaster for a fast & fun hot breakfast.  Add a container of yogurt and some of the ‘Surprise! Fruit Salad’ and you’ve got a meal that will definitely carry you through to lunch!
Two Toaster-Sized Pancakes — $3.00        Four Toaster-Sized Pancakes — $5.50

Tuscan White Bean & Smoked Sausage Soup w/ Fresh Kale — Sunny, warm Tuscan herbes & spices flavour this fiber-rich, nutrient-packed soup of finely shredded fresh kale, onions, carrots, tomatoes, and our home-cooked white beans simmered together with an extra dollop of sun-dried tomato pesto and thin sliced smoked sausage.  Add a fresh, multigrain baguette & a quick baby arugua salad & you’ve got a full meal!  Vegetarian?  No problem, we’re ‘Swingin’ Both Ways‘ with this soup!
500 ml — Veggie Version — $3.25        1 liter — Veggie Version — $6.00
500 ml — Smoked Sausage — $3.75    1 liter — Smoked Sausage — $7.00

“Cream” of Roasted Garlic & Zuchinni ––  Mellow slow roasted garlic blended w/ shredded zuchinni, Italian parsley, & fresh basil in our home-made veggie broth lightly thickened w/ puréed skin-on potatoes & given a velvety tang with light sour cream.  Full flavoured & fat free, what’s not to love?
500 ml — $3.50                    1 liter — $6.50

Spicy Mint & Mango Tofu — Another returning tofu sandwich filling by special request…soft & firm tofu blended with spicy Indian pickled mango, green onions, fresh mint, carrots, & lime zest + juice.  Great on soft whole grain naan or as a dip for sweet’n’crunchy baby carrots!
250 ml — $3.50                    500 ml — $6.50

Thai Coconut Red Curry Chicken Salad — Chunks of moist, tender chicken breast mixed with thai red curry paste, coconut milk, diced sweet peppers, baby corn, sesame, & green onions. Fabulous in a quick wrap or try mixing it w/ chilled rice noodles for a protein packed salad.
250 ml — $3.75                    500 ml — $7.00

Moroccan Spicy Orange, Olive, & Couscous Salad —  Something new for the list!  Chunks of sweet & juicy navel oranges combined with a spicy hit of harissa, red onions, black & green olives, steamed whole wheat couscous, parsley, extra virgin olive oil, & our own Moroccan spice blend.
250 ml — $3.50                    500 ml — $6.50

Aubergine & Kale Pasta Rollatini — Sliced of oven baked eggplant layered with kale, mushrooms, & cheese on sheets of multigrain pasta then rolled up, topped with our herbed tomato sauce & more cheese & baked.  Another treat for you eggplant lovers out there!
Single Serving — $8.00                Double Serving — $15.50

Persian Pomegranate & Lime Glazed Roast Pork Loin — Boneless lean pork loin seasoned w/ zataar & sumac then seared, roasted, & glazed w/ a sweet & tangy pomegranate lime sauce…served on a bed of minted chickpeas & wheatberries.  Back by popular demand!
Single Serving — $8.50                Double Serving — $16.50

Tarte of the Week — Beef Pot Pie, But, Well, Not — Tender cubes of lean beef marinated in red wine & herbes, seared & slow simmered in a low fat ‘gravy’ with diced carrots, onions, celery, petit pois, corn, & green beans….all wrapped in our infamous light’n’crisp phyllo pastry for a down home taste without the extra calories of “real” pastry!
Deep Dish (4″ diameter) Tarte — $7.50

Pasta Sauce of the Week — B.Y.O.Sketti, Meatlballs’n’Sauce By Us! — Uber-traditional ‘sketti and meatballs, but you’ll have to DIY the ‘sketti part, and the meatballs are lean’n’mean ground turkey mini-meatballs that are baked & not fried, then simmered in our rich’n’hearty herbed tomato sauce till tender.  Great as a sub sandwich filler as well as on the whole grain pasta of your choice!
500 ml — $7.50                    1 liter — $14.00

Gingered Pumpkin Molasses Spice Cookies ––  Yes, they’re back!! Our usual low fat high fiber whole grain cookie base with pumpkin, applesauce, & bananas for moistness, vitamins, & fiber…dates & molasses as healthy sweeteners, and flax, hemp, & chia seeds for an extra omega blast, all given a sweet’n’spicy hit of crystallized ginger.
Half Dozen — $7.50                Bakers’ Dozen — $14.00

Dutch Apple Pear Crisp — Diced fresh apples & pears combined w/ currants, light sour cream, a touch of honey, and whole wheat flour then topped with our hemp, chia, flax, & buckwheat enhanced low fat high fiber ‘Spiced Multigrain Crisp Topping’ and baked till bubbly.  Great with a sploosh of vanilla yogurt or go all out & top w/ a scoop of ice cream, especially since it’s pretty much guilt-free as it is!
Single Serving — $7.50                Double Serving — $14.00

Surprise! Fruit Salad — Once again we have two baked treats on the list this week so we’ve got fruit salad again!  Not sure what’s going to go into it right now, that will depend on what looks good at the fruit guy’s on Thursday…. trust me, it’ll be great!
500 ml — $4.00                    1 liter — $7.50

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