What a successful week trying new recipes!

I have a year’s supply of recipes that follow my nutrition strategy, but once in a while I like to try some new recipes. Sometimes I am driven by areas that I don’t feel are included enough, such as Tofu and healthy snacks. At other times, it’s because there’s something in the fridge I need to use up, like spinach, broccoli and zucchini. This week, it was one successful recipe after another. Here they are:

Balsamic-glazed Salmon with Spinach, Olives, and Golden Raisins


Broccoli, Carrot and Dill Vegetable Strudel
Page 266 Rose Reisman’s light vegetarian cookbook

Indian-Style Tofu and Cauliflower with Chutney
Cooking Light APRIL 2010


Raisin-Cranberry Granola Bars
Page 200 Cooking Light way to bake, Oxmoor House. 2011

Zucchini Walnut Cake
By Marg, perhaps copied while at The Bay. This was the highlight of the week.

2 cups all purpose flour
2 tsp baking powder
¾ tsp baking soda
1 ¼ tsp cinnamon
½ tsp nutmeg
½ tsp salt
½ tsp allspice

4 eggs
1 ½ cup sugar
I cup vegetable oil

1 ½ tsp vanilla
2 tsp freshly grated orange peel
1 cup chopped walnuts
1 ½ cup shredded unpeeled zucchini

Preheat oven to 350 degrees.
Grease and flour a nine inch flute pan

Sift flour with baking powder, baking soda, cinnamon, nutmeg, salt, and allspice

In large mixing bowl, beat eggs until light.
Beat in sugar until mixture is fluffy (???). I tried for a long time, but couldn’t get it “fluffy”, at least in my eyes.
Slowly beat in oil.
Blend in the sifted dry ingredients.
Fold in vanilla, orange peel, walnuts, and zucchini.
Spoon into tube pan.

Bake for 45 minutes to 1 hour, or until toothpick comes out dry.

Cool in pan for 15 minutes.
Remove to wire rack to cool completely.


A U.K. menu

Dot and Dave are British. What to cook when they come over for dinner? Here’s what worked for us.


Hot Mushroom Dip, anonymous, from Good Life Fitness

Asparagus Tart, modified based on combining Gordon Ramsay World Kitchen  and

James Martin at 


Potato Scones from


Cheese (Gruyère & Zamojsky Smoked) & Crackers


Prime Rib of Beef au Jus with Yorkshire Pudding from page 123, from Mom, With Love, Kay Spicer, Doubleday Canada Limited, Toronto, 1990


Cauliflower & Potato Bake from


Roasted Parsnips & Carrots, courtesy of Ina Garten:


Corn on the Cob


Apple Charlotte, Gordon Ramsay World Kitchen

It was a great party and I learned a few things.

Dave taught us to make Shandy, a simple summer drink to get the party going:

Fill a glass half full of beer (lighter beer works better).

Fill the rest with Lemonade.

You can also use Ginger Ale or 7-Up.

Potato Scones are actually from Scotland.

Bread puddings are so prevalent since, during tough times, it was served at the beginning of the meal to fill up on something less expensive.

Crème Fraiche should be prepared two days before to thicken properly.

Dinners for Days 103 to 108

103 Honey Mustard Basil Salmon Steaks, #95204 at Food.com:


104 Bean Stroganoff & Noodles, page 109 Full of Beans

105 Pan-Seared Red Snapper & Butter Beans, Tomato & Corn from Fresh Every Day by Sara Foster with Carolyn Carreno


108 Cajun Grilled Chicken & Pasta Toss from Primo

106 Cauliflower au Gratin from dairygoodness.ca:


107 Open Faced Healthy Tuna Melt w/Pita from Cathy Lowe at foodnetwork.com

Dinners for Days 43 to 48

43 Salmon steaks Braised with Bell Peppers, Olives, and Lemons Bon Appetit Jan-08


44 Georgian Bean Salad w/Walnuts from Full Of Beans page 75

This bean salad is more like a side dish. Sometimes our veggie-day is a very low calorie day. Today we accompanied the bean salad with raw carrots, celery, green pepper, red onion and cucumber with two dips:

Avocado dip

Hot mushroom dip – this dip was excellent and is now in Marg’s “Best” file.

45 Pacific Snapper or Sole Fillets w/Herbs from Lighthearted page 102

46 Cauliflower & Pasta Bake w/Croutons Ultimate Kitchen Companion p545

47 Tuna, Red Onion, & Parsley Salad w/Endive epicurious.com


48 Chicken Fajitas from Light Kitchen page 125

Day 7: Bodybuilder’s Shepherd Pie

Remember my approach is based on a 6 day strategy. On day 7 “anything goes”. I usually do something different. Sometimes, but not often, it may not be as healthy as during the week. We might even have red meat barbecued! This weekend I head 2 heads of cauliflower staring at me. Thank goodness for Graeme Thomas.

Graeme Thomas is a personal trainer and then some. In his post he was trying to coax bodybuilders to eat more veggies. Why not replace the potatoes in Shepherd Pie with cauliflower? How about using cottage cheese and beans? Makes sense to me.

I made some modifications to his original recipe which can be viewed at:


Here’s my version


6 cups              water
7 cups              florets from 1 head of cauliflower
¾ cup               carrots, diced
½ cup               frozen corn
1 cup                cooked red kidney or black beans (optional)
1 lb                    lean ground beef
2 cups              mushrooms, sliced
1                        large onion, chopped, about 1 cup
2                        large garlic cloves, minced
½ cup               celery, diced
1/8 tsp              nutmeg
1 cup               cottage cheese
To taste           salt, pepper, chili powder


Pre-heat oven to 350 degrees.

Add 6 cups water to a large pot and bring to a boil.
Add cauliflower florets to the boiling water and cook until soft, 5-10 minutes.
Drain, remove cauliflower and set aside.

Steam carrots and frozen corn until soft.

Thoroughly rinse beans, if canned, in a strainer until water runs clear.

Brown ground beef in a large skillet.
When no longer pink drain fat off, remove beef and set aside.
Add mushroom, onion, garlic and celery to skillet and cook until onions are translucent.
Add beans, ground beef and nutmeg to vegetable mixture.
Cook another 2 minutes.

Season with salt/pepper/chili powder or other seasonings as desired.

Add cauliflower and cottage cheese to a large pot and mash well.

Spread meat mixture evenly in a 9 x 9 pan.
Spread carrots and corn in a second layer.
Spread cauliflower mixture on top.

Bake at 350 degrees for 25-30 minutes.

Makes 6-8 servings.

Sweet Potatoes – Two Ways

Sweet Potatoes are in Mayo Clinic’s Top 10 Foods. Today we prepared them in two ways and also had a garden salad.

First was Curried Cauliflower, a recipe from Sobey’s. I used walnuts instead of pecans. The recipe follows and  can be viewed at:


Serves: 4

Prep Time: 10 min.

Total Time: 30 min.

1 tbsp               Compliments Pure Olive Oil 15 mL

2 tbsp               grated ginger                                                     30 mL

1 tbsp               cumin powder                                                   15 mL

1 tsp                 turmeric powder                                                 5 mL

1 tsp                 salt                                                                          5 mL

1 cup                finely chopped raw sweet potatoes               250 mL

1 cup               water                                                                      250 mL

4 cups             small head of cauliflower, cut or broken into 1 to 2 in. pieces

1/4 cup             Compliments Chopped Pecans 60 mL

  1. Heat oil in a large saucepan. Add ginger and cumin and cook for about 1 min. Add turmeric, salt, sweet potatoes and water. Cover with a lid and simmer on medium–low heat for 10 to 12 min., stirring from time to time. The sweet potatoes will become very soft.
  2. Add cauliflower, cover tightly and cook for 10 min. Meanwhile, lightly toast pecans by tossing in a dry skillet over medium heat for 5 min.
  3. When cauliflower is just fork tender and the sweet potatoes are soft (some may combine with the water to make a bit of a sauce), turn off heat, tip into a serving dish and garnish with toasted pecans.

Energy:                                            170  Calories

Protein:                                           4 g

Fat:                                                    10 g

Carbohydrates:                            18 g

Sodium:                                          620 mg

Fibre:                                               5 g

The side dish was Spiced Sweet Potato Wedges, a recipe from Go South which can be viewed at:


Flavour takes center stage in this healthy version of the French fry. The cumin, coriander and peppercorns kick this lil’ ol Southern potato into high gear.

1-1/2 lbs Southern U.S. Sweet Potatoes (2-3 medium potatoes) 750 g
1/2 tsp each cumin seeds, coriander seeds and peppercorns 2 mL
1 tsp coarse salt 5 mL
1 tbsp olive oil 15 mL

Cut sweet potatoes lengthwise into quarters. Slice each quarter lengthwise into four pieces.

In small skillet, over medium high heat, combine cumin, coriander and peppercorns. Toast seeds just until fragrant and start to pop, about 3 minutes. Transfer to spice grinder and process until smooth.

In large bowl, combine sweet potatoes, spices, half of the salt and olive oil. Toss to coat.

Arrange in a single layer on a rimmed baking sheet. Roast in a 450°F (220°C) oven, turning once, until potatoes are golden and tender, about 30 minutes. Sprinkle with remaining salt.

Serve immediately.

Makes 4 servings.

Cauliflower &/or Broccoli Soup

This is Recipe #19083 by Redsie at Recipzaar.com. At only 49 calories a serving it’s a great low calorie accompaniment to a main dish. I hand mashed the vegetables to have a thicker soup rather than puree them in a food processor. If you have some liquid left over you can use it as stock in the future.

The only concern I have with this recipe is the 4 bouillon cubes – that’s a lot of salt! You can guess I didn’t add any salt.

This was such a nice tasting soup that Marg added it to her “Best” folder!

It can be viewed at: