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Recipes

We don't pretend to be gourmet cooks, but as it turns out it's not that difficult to choose and prepare good recipes if you have the time and the inclination.  Sometimes the results are better than others but we'll try to post a recipe here every so often as we enjoy them ourselves.  We'll also post a few of our not-as-healthy recipes because sometimes it's good to splurge.  Everything in moderation.

To read about culinary cuisine written by someone who actually know what she's talking about check out

Fresh Cracked Pepper

a cool little site maintained by Jen Ward, a friend of ours and someone who's generally very full of the love of life.  In fact she'd be a good candidate for TheTrainingCoop if it weren't that she'd probably put most of us to shame.

INDEX

Click on title below to go directly to recipe:

Chai Latte

Chantico - chocolate drink

Chocolate-Whiskey Souffle Tarts

Cornbread Muffins

Focaccia Bread

French Toast

Oatmeal

Oatmeal Apple Muffins

Pinto Bean Tacos

Veggie-Topped Couscous

Vegetable Chili

(Posted November 20, 2007)

Vegetable Chili (10 servings, 180 calories each)

Introduced at the Bourkevale CX season finale:

1 medium onion, chopped

2 cloves garlic, minced

1 cup celery, chopped

2 tsp canola oil

1/2 large red pepper, chopped

1/2 large yellow pepper, chopped

2 medium carrots, chopped

2 cups fresh mushrooms, sliced

2 cups zucchini, chopped

1/4 cup fresh parsley, chopped

14 oz. can of diced tomatoes, with juice

19 oz. can of red kidney beans, drained and rinsed

19 oz. can of chickpeas, drained and rinsed

14 oz. can of beans in tomato sauce

2 tsp chili powder

1/2 tsp ground cumin

1/2 tsp dried oregano

1/8 tsp dried crushed chilis

Saute onion, garlic and celery in oil in a large pot over very low heat, stirring occasionally, until soft.  Add the rest of the ingredients. Simmer and stir occasionally until carrot is tender, about 1 1/2 hours.

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(Posted November 20, 2007)

Cornbread Muffins (24 muffins, 160 calories each)

Introduced at the Bourkevale CX season finale:

1 1/2 cups yellow cornmeal

1 1/3 cups buttermilk

3 cups all-purpose flour

1/4 cup brown sugar, packed

2 tbsp baking powder

1 tsp salt

5 eggs

1/3 cup canola oil

14oz. can cream style corn

In a small bowl combine the cornmeal and buttermilk and let it sit for 15 minutes.  Combine flour, sugar, baking powder and salt in a large bowl. Combine eggs, oil and corn in a medium bowl add the cornmeal mixture. Mix well, then add to the flour mixture.  Mix just until combined and fill into 24 muffin cups.  Bake in 375 F oven for 14 to 16 minutes or until a toothpick inserted in the centre of a muffin comes out clean.  Let cool slightly before removing from muffin tins.

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(Posted July 6, 2007)

Oatmeal Apple Muffins (12 muffins, 140 calories each)

Mmmm, muffins:

1 1/4 cups all-purpose flour

1 cup quick-cooking rolled oats (not instant)

1/3 cup brown sugar, packed

2 1/2 tsp baking powder

1/4 tsp baking soda

1/4 tsp salt

1/4 tsp cinnamon

1/4 tsp nutmeg

1 cup 1% buttermilk (I used 1tbsp lemon juice + 1% milk to 1 cup - let sit for 5 minutes before using)

1 large egg, fork-beaten

2 tbsp canola oil

1 medium apple, peeled and diced

In a large bowl combine the first eight ingredients.  Combine milk, egg, and oil in a separate bowl, then add to the flour mixture along with the apple.  Mix just until combined and fill into 12 muffin cups.  Bake in 375 F oven for 12 to 15 minutes or until a toothpick inserted in the centre of a muffin comes out clean.  Let cool slightly before removing from muffin tins.

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(Posted April 16, 2007)

Focaccia (12 pieces, 121 calories per piece)

There's nothing like a good piece of focaccia right out of the oven.  This is a pretty simple recipe that's hard to mess up:

2 cups all-purpose flour

1/2 cup whole wheat flour

1 package (8 grams) quick rising yeast (or 1 tbsp/15ml)

2 tsp crumbled dried rosemary

1 tsp salt

1 cup hot water or hot milk (120 to 130 F / 50 to 55 C)

2 tbsp extra virgin olive oil

1 tsp granulated sugar

Topping:

1 tsp extra virgin olive oil

1 tsp each dried Italian herb seasoning and dried rosemary

1/2 tsp course salt

1/4 tsp coarsely ground pepper

In a large bowl combine all-purpose flour, whole wheat flour, rosemary and salt.  Combine water, oil and sugar, pour over flower mixture.  Using wooden spoon stir until dough begins to come together and rough ball forms.  Turn out dough onto lightly floured surface; knead for about 10 minutes or until smooth and elastic.  Place in lightly greased bowl turning to grease all over.  Cover with plastic wrap and let rest in a warm place for 1 hour.

Turn out dough onto lightly floured surface, pat and stretch into 11 x 10 inch rectangle about 1 inch thick.   Transfer to lightly floured baking sheet, press back of spoon into dough to create dimples.

Topping: Spread oil over dough.  Cover lightly with plastic wrap, let stand at room temperature for 30 minutes.

Sprinkle dough with Italian herbs, rosemary, salt, and pepper.  Bake in 400 F oven for 15 to 20 minutes or until golden brown and bread sounds hollow when tapped.  Let cool slightly on pan on rack before cutting.

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(Posted April 16, 2007)

Pinto Bean Tacos (4 servings, 276 calories per serving)

It doesn't get much simpler or faster than this:

 8 taco shells

1 15 ounce can pinto beans, rinsed and drained

1/2 cup reduced sodium tomato sauce

1 4 ounce can diced green chili peppers, drained

1 teaspoon chili powder

1/4 teaspoon dried oregano, crushed

1/4 teaspoon ground cumin

1 1/2 cups shredded lettuce

1 medium tomato, chopped

1/2 cup shredded reduced fat cheddar cheese (2 ounces)

Heat taco shells according to package directions.

Meanwhile, in a medium saucepan combine pinto beans, tomato sauce, chili peppers, chili powder, oregano, and cumin.  Bring to boiling.  Reduce heat; simmer, uncovered, for 5 minutes, stirring occasionally.  Mash beans slightly, if desired.

Spoon bean mixture into taco shells.  Pass lettuce, tomato, and cheese for toppings.  Serve with salsa, if desired.

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(Posted March 24, 2007)

Starbuck's Chantico (4 servings, mucho calories considering the size of drink - 5 or 6 ounces)

Starbuck's hasn't had many failures, but this is one of them.  They unveiled this drink to much hoopla a couple of years ago (they referred to it as a liquid chocolate bar) and then tried to quietly drop it soon thereafter.  We love it though and have adopted it as a Valentine's Day and other special day favourite.

1 can evaporated milk (12 oz or 350ml)

3 heaping tbs cocoa

1/4 cup light corn syrup

3 oz or 100 grams good quality semisweet baking chocolate, chopped

1/4 cup or 60 ml heavy cream (although we used half & half)

1 tsp vanilla extract

dash of cinnamon

Place everything except the heavy cream together in a small saucepan, stirring occasionally, over medium low heat until the chocolate melts and the liquid is heated through.  Don't let it boil.  Add the heavy cream and heat another minute or so.  Pour into 4 individual small cups.

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(Posted March 24, 2007)

Veggie-Topped Couscous - from Better Homes & Garden's Quick, Healthy and Delicious Cooking

(4 servings, 451 calories per serving)

This is a very fast recipe with common ingredients most of which you probably have in the kitchen at any time, yet it's surprisingly flavourful.

1 large onion, cut into thin wedges

2 cloves garlic, minced

1 teaspoon olive oil or cooking oil

2 cups thinly sliced carrots

1/2 cup water

1 teaspoon dried basil, crushed

1/2 teaspoon ground cumin

1/4 teaspoon salt

1/8 teaspoon ground red pepper

2 medium zucchini, quartered lengthwise and cut into 1/2 inch pieces (2 1/2 cups)

1 15 ounce can garbanzo beans, rinsed and drained

1 14 1/4 ounce can reduced sodium stewed tomatoes

2 tablespoons water

2 teaspoons cornstarch (we found that we needed at least double the cornstarch listed here)

2 cups reduced sodium chicken broth

1 cup couscous

1/4 cup chopped unsalted dry roasted peanuts

In a large saucepan cook onion and garlic in hot oil over medium low heat till crisp-tender.  Stir in carrots, 1/2 cup water, basil, cumin, salt, and, red pepper.  Bring to boiling.  Reduce heat.  Cover and simmer for 10 minutes.  Stire in zucchini, garbanzo beans, and tomatoes.  Cover and cook for 2 minutes,  Stir together 2 tablespoons water and cornstarch.  Stir into tomato mixture.  Cook and stir till thickened and bubbly.  Cook and stir for 2 minutes more.

Meanwhile, in a medium saucepan bring chicken broth to boiling.  Add couscous; cover and let stand for 5 minutes or till liquid is absorbed; fluff with fork.  Serve vegetable mixture over hot couscous.  Sprinkle with peanuts.

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(Posted March 24, 2007)

Deanna's World Famous Chai Latte (2 to 3 servings, 265 calories per recipe)

Scott finds that this recipe really soothes his digestive system, and makes a great before-bed snack.

1 cup boiling water

4 teabags

2 cups milk - skim works fine

1/2 tsp ginger

1 cinnamon stick

1/4 tsp cloves

1/8 tsp anise seed

1 tbsp honey

1/8 tsp cardamon

Add teabags, spices, and honey into a medium pot.  Add boiling water and stir.  Let steep 1-2 minutes.  Turn on element; add milk (preheat in microwave if desired).  Heat and stir until almost boiling.  Serve.

Decaf tea trick:  According to the good folks at Cornelia Bean you can decaffeinate your own 'regular' tea simply by steeping the tea for a few minutes, discarding the water, and then steeping again.  Most of the caffeine is discarded with the water from the first steep.

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(Posted March 11, 2007)

We'll start off with, what else, breakfast.  Actually, breakfast for us usually alternates between 3 things: Eggs and toast, French Toast, and Oatmeal.  Obviously none of them are complicated to prepare, but after much tweaking here is how we like to prepare our breakfasts best:

French Toast (for two servings, 500 cal. each serving)

2 eggs

approx. 1 1/2 cups of milk

1 tablespoon of vanilla

ground cinnamon to taste

1 tablespoon of butter

6 pieces of French bread

8 tablespoons light syrup.

Mix first 4 ingredients in large bowl while heating skillet.  Add butter to skillet surface, dip both sides of bread into egg mixture, place bread on skillet.  Turn when underside is golden brown (approx. 1 minute), and remove after both sides are golden brown.  Serve with light syrup (4 tablespoons per serving of 3 pieces of bread each).  Sprinkle with icing sugar.

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Oatmeal (for two servings, 450 cal. each serving)

1 cup of rolled quick oats

1 cup of water

1 1/3 cups of skim milk + 2/3 cup of skim milk = 2 cups total

2 tablespoons brown sugar

Start boiling water while separately mixing oats with 1 1/3 cup of milk in large pot, then add boiling water to pot and apply medium heat, stirring constantly until oatmeal is desired consistency (approx. 5 - 10 minutes).  Serve with 1 tablespoon each of brown sugar and an additional 1/3 cup of milk.

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