Cookbook

RECIPE BOOK

70 g powdered sugar

45 g granulated sugar

1 vanilla bean

1/4 teaspoon fine grain sea salt

8 tablespoons unsalted butter

1/2 teaspoon vanilla extract

55 g rye flour

70 g all-purpose flour

Touch of sugar / salt for topping

Prep time: 45 mins Cook time: 15 mins

Place the sugars in a food processor

along with the vanilla bean segments.

Pulse for a couple minutes, until the

bean is really broken down, then

pulse in the salt.

Add the butter and vanilla extract

and pulse until combined, check to

be sure there aren’t any big vanilla

bean chunks, pulse a bit more if so,

the butter should be creamy and

light at this point.

Add the flours and pulse until the

dough comes together into a ball,

5 - 10 seconds.

1

Whole Bean Vanilla Cookies2 dozen cookies100 cals per serving

2

3

-1-

4Because this dough is on the sticky side, place it in the middle

of a large piece of parchment paper, then cover it with a second

piece of parchment paper. Roll out the dough until it is 1/4-inch

thick.

5Refrigerate the dough for at least 30 minutes or until well chilled.

Heat the oven at this point to 175 °C while the dough is chilling.

6 Stamp out cookies with a cookie cutter, and arrange an inch

apart on parchment lined baking sheets.

7Sprinkle each cookie with bit of sugar, and a hint of salt if

you like (be carefull not to use too much salt).

Repeat with the remaining dough, which you can gather and roll out

from the scraps. Chill (well) again in the fridge or freezer - particularly

if your dough has warmed up. This will help prevent spreading. 8

9 Bake in the top and bottom-thirds of the oven for 10 - 15 min, or

until golden.

10 Remove from the oven, let cool for a few minutes, then

transfer to a cooling rack.

CO

OK

IES

-2-

Salmon en croûte 8 servings 745 cals per serving


30g butter

250g spinach

250g cheese

750 g pastry

4 (6-ounce) salmon fillets

1 egg, beaten

8 spring onions, sliced

Salt and black pepper

Plain flour

1

2

3

4

-3-

Sprinkle the salmon with lemon juice, salt,

and pepper. Cover and leave to marinate in

the fridge for an hour.

Melt butter in a pan, add the onions, and

cook for 2-3 minutes until soft. Add spinach

then butter. Drain any excess water. Stir in

the cheese, and add salt and pepper.

Roll out half of the pastry on a lightly

floured surface. Put the pastry on a baking

tray and place 1 salmon fillet, skinned side

down, on top.

Roll out the remaining pastry, cover the

salmon completely, then trim and seal

the edges. Brush with beaten egg and

bake at 200°C for 40-45 minutes.

Spread with spinach mixture, and then put

the second salmon fillet on top, skinned

side up. Brush the pastry border with

beaten egg.

5

FISH A

ND

SHELLFISH

Healthy NoteSpinach acts as anti-cancer agents, which help protect against osteopo-rosis, heart disease, colon cancer, and arthritis. Spinach also contains lutein which protects against cata-racts.

-4-

Baked Salmon

2 cloves garlic, minced

6 tablespoons light olive oil

1 teaspoon dried basil

1 teaspoon salt

1 teaspoon ground black pepper

1 tablespoon lemon juice

1 tablespoon fresh parsley

2 fillets salmon

2 servings 218 cals per serving

1

2

3

4

In a medium glass bowl, prepare

marinade by mixing garlic, light

olive oil, basil, salt, pepper, lemon

juice and parsley.

Place salmon fillets in a medium

glass baking dish, and cover with

the marinade. Marinate in the

refrigerator about 1 hour, turning

occasionally.

Preheat oven to 190°C. Place fillets

in aluminum foil, cover with mari-

nade, and seal.

Place sealed salmon in the glass dish,

and bake 35 to 45 minutes, until easily

flaked with a fork.


Ultimate Veggie Burger

2 cups garbanzo beans 4 large eggs

1/2 teaspoon sea salt

1/3 cup chopped fresh cilantro

1 onion, chopped

2 tablespoons grated lemon zest

1 cup alfalfa sprouts

1 cup bread crumbs

1 tablespoon olive oil

Prep time: 10 minsCook time: 20 mins12 mini servings 196 cals per serving

1Steam sprouted garbanzos for 10 min-

utes. Combine the garbanzos, eggs,

and salt in a food processor.

Pour into a mixing bowl and stir in the

cilantro, onion, zest, and sprouts.

Heat the oil, add 4 patties, cover,

and cook for 7 to 10 minutes.

Flip the patties and cook the second

side for 7 minutes, or until golden.

Remove the patties and cool on a wire

rack and you cook the remaining patties.

Carefully cut patty in half, insert favou-

rite fillings, and enjoy.

2

3

4

5

-5-

Prep time: 10 minsCook time: 20 mins

SA

ND

WIC

HE

STLT Sandwich


3 tablespoons olive oil

1/4 cup soy sauce

2 tablespoons balsamic vinegar

2 tablespoons brown sugar

8 ounces of tempeh

2 tomatoes

1/4 cup olive oil

1/2 teaspoon of salt

1 small head of romaine lettuce

1 large avocado

4 slices of toasted whole grain bread

1

2

3

4

Preheat oven to 176 °. Whisk togeth-

er olive oil, balsamic vinegar, and

brown sugar. Pour 1/3 of the tem-

peh marinade into a baking dish.

While the tempeh is marinating, roast

and cut the tomatoes. Mix together

the olive oil, sugar, and salt and pour

this over the tomatoes. Bake the to-

matoes in the oven for 45 mins.

When the tempeh is done marinat-

ing heat a large pan over medium-

high heat and cook the tempeh

slices for a few mins on each side.

To assemble each sandwich take one slice

of bread and slather a generous layer of

mashed avocado. Place a small shredded

lettuce on top of the avocado, a few toma-

toes, then a few slices of the tempeh.


-6-

1 pack brown rice pasta

1 cup Alfredo sauce

2 cups cilantro

1 green chilly

2 jalapeno

1 onion

1 tomato

1 bulb garlic

1 cup sliced black olives

1 teaspoon dry basil

2 teaspoon black pepper

3 teaspoon olive oil

Shredded Parmesan

Salt

Brown Rice Pasta4 servings 200 cals per serving

Boil water, add pasta with olive oil, salt,

and cook.

Strain pasta, rinse in cold water, drizzle

olive oil and fresh ground pepper.

Grind cilantro and green chilly to

fine paste.

Heat pan, add olive oil, finely chopped

garlic, de-seeded chopped jalapeno,

onion, tomato, ground cilantro paste

in order mentioned and cook until raw

smell subsides.

Add olives, alfredo sauce and cook in

low flame for 5 mins. Toss pasta and

sauce together with parmesan cheese

and serve.


1

2

3

4

5

-7-

PA

ST

AShrimp Scampi Pasta Prep time: 15 mins

Cook time: 15 mins4 servings 200 cals per serving

1/4 cup olive oil

1 lb peeled large shrimp

4 large garlic cloves

1/2 teaspoon red-pepper flakes

1/2 cup white wine

1 teaspoon salt

1/2 teaspoon black pepper

5 tablespoons unsalted butter

3/4 lb pasta noodles

1/2 cup chopped parsley

1

2

3

In a large pot of boiling salted

water, cook spaghetti. Add

shrimp to pot, and stir. Im-

mediately drain spaghetti and

shrimp, and set aside.

In the same pot, heat oil over

medium. Add garlic, rosemary,

and red-pepper flakes. Cook,

stirring, until garlic is golden, 1

to 3 minutes.

Remove from heat; return pasta and

shrimp to pot. Add lemon juice and

enough pasta water to create a thin

sauce that coats pasta. Season with

salt and pepper, and serve.

-8-

Skinny Omelette Wrap2 servings 140 cals per serving

2 large eggs

Pinch of fine grain sea salt

3 tablespoons of chopped chives

Goat cheese or feta

A handful of mixed salad greens

Pesto sauce


1

2

3

4

5

Use a fork to beat the eggs and salt in a

small bowl. Beat well, until the eggs are

mostly uniform in color.

In your largest skillet over medium heat

pour the egg mixture and give it a good

swirl.

Sprinkle the eggs with some of the chives

and let them set, this happens quickly

depending on the heat of your pan - 15

seconds to one minute.

Run a spatula underneath the omelette

and slide it out of the pan (flat) onto a

countertop or large cutting board.

Spread the pesto across the surface of

the omelette and then sprinkle with the

cheese and salad greens. Starting with one

end, roll the omelette away from you. Cut

in half and season with a bit more salt if

needed.

Healthy Note

-9-

Lutein in eggs lower the risk of devel-oping cataracts. Choline, a substance found in egg yolks, also stimulates brain development and function. Eggs are also a great source of protein and con-tains numerous vitamin A, potassium and many B vitamins.

WR

AP

S

3 cups shredded romaine lettuce

2 cups chopped cooked chicken

1/4 cup bacon bits

1/4 cup parmesan cheese

1/4 cup croutons

1/4 cup caesar dressing

1 small tomato

4 large flour tortillas

Chicken Caesar Wrap4 servings 150 cals per serving


1

2

In a small bowl, mix dressing ingredi-

ents.

To assemble each wrap, spoon 1/8 of

chicken mixture down center of each

tortilla

-10-

3

4

In large bowl, stir together chicken,

lettuce, and tomato. Add ceasar

dressing.

Sprinkle the tortilla with cheese. Roll

up.

5 Serve immediately with salsa and sour

cream.

Blackberry Limeade8 servings 140 cals per serving

4 cups fresh blackberries

1 cup sugar

1 tablespoon grated lime zest

1 green cardamom pod, crushed

1/2 cup fresh Key lime juice

Thin lime slices, for garnish

2 cups ginger ale

Ice cubes

1

2


Lay a doubled piece of cheesecloth on

a nonporous work area.

Place the blackberries on top of the

cheesecloth and gather into a bundle.

3

-11-

Twist the top of the sack to squeeze the

juice from the berries into the recep-

tacle. Refrigerate the juice until needed.

Hold the sack of berries over a glass,

stainless steel, plastic, or ceramic bowl.

4

DR

INK

STo serve, stir the ginger ale

(or water) into the pitcher, fill

glasses with ice, and pour in the

blackberry limeade.

95 In a saucepan, combine the sugar, 1

cup water, and the cardamom pod.

In a 1-quart pitcher, combine the

blackberry juice, sugar syrup, and lime

juice. Stir to combine and then refrig-

erate until cold.

Healthy NoteFresh limes are a good source of vitamin C, which is important for your immune system. Limes are also a low-calorie fruit.

-12-

Simmer over low heat for ten minutes,

or until the mixture is reduced to a thin

syrup.

6

7 Remove the lime leaf and cardamom.

Allow the sugar syrup to cool.

8

Garnish drink with slices of

lime.10

Heavenly Pie12 servings 390 cals per serving

2 cups well-crushed graham crackers

1/3 cup melted butter

2 tablespoons honey

8 ounces cream cheese, softened

8 ounces organic silken tofu

1 large egg

6 ounces chocolate chips

1 teaspoon vanilla

Whipped cream

1

2

3

To make the crust combine the cracker

crumbs, butter, and honey. Press into a

9-inch pie pan.

In a food processor, or with the mixer at

medium speed, blend together the cream

cheese, tofu, egg, chocolate, and vanilla.

Scrape down the sides once or twice.

Blend until filling is very smooth, with no

visible lumps.

Spoon the filling into the pie pan and

bake at 350F degrees for about 30 min-

utes. Serve with whipped cream.


-13-

DE

SS

ER

TTropical Icebox Cake


1 can crushed pineapple

1/2 cup mashed banana

1/3 cup sugar

1 teaspoon cornstarch

1/2 teaspoon vanilla extract

1 loaf fat-free pound cake

1 container frozen whipped topping

1/2 cup flaked coconut, toasted

Prep time: 15 mins Cook time: 8 hours

Drain pineapple, reserving 1 table-

spoon juice. Measure 1/2 cup pine-

apple; reserve remaining pineapple

for another use. Combine 1/2 cup

pineapple, banana, and sugar in a

small saucepan.

1

2

3

Combine cornstarch and reserved

1 tsp pineapple juice; add to fruit

mixture, stirring well. Cook over

medium heat until mixture comes

to a boil and thickens. Remove

from heat, and stir in vanilla.

Cut cake into 4 slices. Place bottom slice

on a serving platter. Spread 1/3 of pine-

apple mixture over cake slice. Top with

another cake slice. Repeat procedure 2

times with remaining pineapple mixture

and cake slices, ending with cake slice.

Spread whipped topping over top and

sides of cake. Gently press coconut on

top and sides of cake. Cover and freeze

at least 4 hours.

4

Healthy NotePineapple is high in manganese, a mineral that is critical to development of strong bones and connective tissue. A cup of fresh pineapple will give you nearly 75% of the recommended daily amount.

-14-

CREDITS

http://www.101cookbooks.com/

http://www.google.ca/imgres?q=brown+rice+pasta&um=1&hl=en&sa=N&biw=1920&bih=847&tbm=isch&tbnid=H8DMIdkSe3BwgM:&imgrefurl=http://soundspicy.blogspot.com/2010/11/brown-rice-pasta.html&docid=NxfCQ_dtA9UA7M&imgurl=http://1.bp.blogspot.com/_gjXvxrUrI_c/TNuPqSBRE9I/AAAAAAAAAFQ/H0cKAX7bhB4/s1600/BrownRicePastaHD.jpg&w=1600&h=1067&ei=fytvUL-fF8GLjAKdrYGQCg&zoom=1&iact=rc&dur=217&sig=117446550880574239222&page=1&tbnh=110&tbnw=140&start=0&ndsp=59&ved=1t:429,r:22,s:0,i:138&tx=47&ty=50

http://www.google.ca/imgres?imgurl=http://api.foodnetwork.ca/images/dmm/S/A/Salmon_En_Croute_003.jpg&imgrefurl=http://www.foodnetwork.ca/recipes/Fish/recipe.html?dishid%3D9064&h=230&w=460&sz=25&tbnid=FDzj9qb-ZXo1TM:&tbnh=64&tbnw=127&prev=/search%3Fq%3Dsalmon%2Ben%2Bcroute%26tbm%3Disch%26tbo%3Du&zoom=1&q=salmon+en+croute&usg=__JxI4gK0_N6cwgX5408TBcv6RZNk=&docid=WhTatefd9tSQqM&hl=en&sa=X&ei=tS1vUP39FoeniAKUyYHQCg&sqi=2&ved=0CC4Q9QEwAw&dur=210

http://www.google.ca/imgres?q=Shrimp+Scampi+Pasta&um=1&hl=en&sa=N&biw=1920&bih=895&tbm=isch&tbnid=xjwd0aQnAB5-1M:&imgrefurl=http://www.dineouthere.com/restaurants/recipe-pasta-with-shrimp-scampi&docid=Z46L9t-opY6XXM&imgurl=http://www.dineouthere.com/images/pasta-with-shrimp-scampi.jpg&w=690&h=460&ei=1S1vUMOKC4TTigL8kYFY&zoom=1&iact=hc&vpx=160&vpy=152&dur=1654&hovh=183&hovw=275&tx=151&ty=90&sig=117446550880574239222&page=1&tbnh=128&tbnw=155&start=0&ndsp=48&ved=1t:429,r:0,s:0,i:71

Cookbook

Documents

remaining dough

hint of salt

vanilla bean segments

big vanilla bean chunks

remaining pastry

couple minutes

ounce salmon fillets1

salmon en crote