Learning to make your own dressings is a great way to add new flavor to your salads and also to eat healthier. I've read many articles about the health benefits of salads being wiped out in one fell swoop of heavy, creamy dressings full of additives and unhealthy fats.

Although creamy dressings are a big hit (my kids love'em), they are often not the best choice for the heart or the hips; however, I have discovered that if you add fat free Greek yogurt to almost any oil and vinegar dressing, you've got your creamy texture without the fat.

Here's how to do it: Take any oil & vinegar that you like ( i.e. balsamic & olive oil) put equal parts of each into a mason jar with some salt & pepper & whatever spices you like, then add a couple heaping tablespoons of non-fat Greek yogurt. Put the lid on and shake! Adding a little orange juice or lemon juice adds health benefits and more flavor. (For better texture mix all other ingredients first and then whisk in yogurt.)

Last night I discovered a very simple dressing that paired wonderfully with my beet and greens salad:
1/8 cup walnut oil
3 tablespoons sherry vinegar
3 tablespoons minced shallot

If you don't have walnut oil try olive, canola, or grapeseed oil and put some nut extract in it.

Spaghetti Night

Tonight was spaghetti night, but I was tired of my regular spaghetti routine. Fry the beef with a little garlic, throw in a can of crushed tomatoes and spices. Make the pasta, & toss together a fresh salad using whatever veggies need to be eaten first. As much as the family loves spaghetti, as the cook I need to feel inspired to prepare it or else cooking becomes a chore and a bore.

That's when I thought of meat balls! I found leftover rice in the fridge and added that to my beef together with spices and and some eggs. I sauteed these in a little olive oil and then added my crushed tomatoes. But this time I added some paprika & a heaping spoon of pesto (had that left over in the fridge too) to my sauce. It simmered for a while, & was finally rewarded with a very tasty twist to spaghetti night. I'll admit, it took a little longer than usual, but I had a lot more fun & felt like I had created a masterpiece, rather then a paint-by-numbers.

Beef and Rice Meat Balls with Pesto Spaghetti Sauce

Meat balls

• 1 lb of lean ground beef
• 1 1/2 cups of cooked brown or white rice
• 2 eggs
• crushed garlic and garlic flakes
• paprika
• red pepper flakes
• salt and pepper
• (I also added a Organic No-Salt Seasoning that I get from Costco)

Sauce

• 1 large can of crushed tomatoes
• paprika
• basil
• red pepper flakes
• 1 heaping tablespoon of pesto
• white wine (optional)
• salt and pepper

After sauteing the meat balls, pour the sauce ingredients over the top & let it simmer, stirring occasionally. Serve this dish over wholewheat pasta or brown rice, and don't forget to make a big fresh salad and eat that first!

It's been a while, but I'm back!

First I have some fun news, and then I'll tell you about a savory recipe I tried last night.

The news?

I'm beginning culinary school this fall so I should be turning out many new trips for you.

The recipe?

Paella!

This is a dish may not be familiar with, but it's basically a savory, Spanish rice with all kinds of tasty sea food & veggies. Saffron makes the rice a bright yellow colour!

I remembered the flavors from when I was a child living in Spain & always wanted to recreate them. As a child I loved the savory rice and would eat every bit of it, though my picky palette drove me to remove all those "strange looking" sea creatures.

Long story shot, I was dissuaded many times from attempting to make it. First I needed this special pan that could go on the stove and in the oven, and then it all just sounded too complicated. Well, last night my 11 year old son and I attempted Paella and I discovered that it can be a simple, fun, one pot meal.

Here's what we did:

1. We cheated and bough the already flavored Spanish rice. (To make it healthier you could use brown rice.)
2. We heated some olive oil in a pan (Yes, I bought that special Paella pan, only to discover that any pan with a metal handle will do).
3. Then we toss in crushed garlic, onions, colourful bell peppers, tomatoes and an array of herbs that Richard helped me pick from the garden.
4. Once tender we added the rice, and some white wine, and some tomatoe paste. Here we tossed in some peas, but you can add any veggie you like. And we couldn't forget salt, pepper and red pepper flakes, and I can't even remember what else.
5. I had put a tea pot full of water (broth is even better) on to boil when we started and after the rice was nice and fried we began adding water a bit at time, while stirring.
6. While this was happening we began sauteing some scallops and shrimp.
7. Once the rice was almost cooked we added the sea food (chicken works too!) and put the whole thing in the oven for about 20 minutes. Altogether dinner took us a little over an hour. My son learned a lot of cooking techniques, and we got in some good bonding time, and we got a thumbs up from all the family on our one pot colourful meal.

Drink Tip: On the side I blended up some left over watermelon, a few peaches that had gotten over ripe, & some frozen strawberries, which made a refreshing drink to complete our meal!

For any of you that look for your afternoon pick-me-up in a cup of coffee, here's an idea that's great for these hot summer months. Ice Coffee!!!

In advance percolate some strong coffee, giving it time to cool.
Blend:
1 cup of ice
1 cup of coffee (mix your raw sugar, agave nectar, or stevia into the coffee)
1 cup of low-fat milk (use goat milk for easier digestion)
Enjoy your refreshing, creamy, energy blast.

You'll be amazed and how satisfying, yet low-fat this coffee is.
On special occasions I treat myself by adding a couple of tablespoons of Kahlua or melted dark chocolate, & curb my chocolate craving in a low-fat way.
If you're not a coffee drinker, you can also make some strong black or green tea and blend it with a little honey.

summer squash

Hope you've been enjoying some delicious summer squash. I've been getting tons from my mother and sister's gardens, which has kept me busy trying new ways to prepare them.
My favorite so far was one of the simplest:
I chopped zucchini, yellow squash, grape tomatoes & red onions. I mixed in 1 can of chopped tomatoes (drained), added some fresh oregano, spicy basil and chives & a little white wine. Topped it with olive oil, a little feta and salt and pepper. Mixed it all and let it bake for about an hour, stirring occasionally.
The feta dissolved in all the juices and made it creamy, while the fresh herbs gave it so much flavor. It was delish!
Put that over from mixed rice pilaf and you've got a meal!!!

Spring Tips! Got a question? send an e-mail or add a comment!

Tips: Craving Sweets? Keep'em healthy by making your own trail mix. Choose your favorite dried fruits (w/o added sugar or preservatives), raw nuts and dark chocolate chips. Mix'em up and put into small containers in your freezer. When you're needing something sweet take out one small container or zip lock bag and savor it slowly. You'll be getting extra vitamins, minerals and healthy fats while satisfying your craving.

Do this for your kids too! Ask them what munchies they like, then find the "healthy version" of their favorites at Organic Harvest. Keep small portions ready for them to grab on busy days.

Save money buy buying your raw nuts & dried fruit in bulk & toasting them yourself for more flavor.

A Fruity Spring Salad can also add a sweet touch to your evening meal (mix greens, your favorite fruits, and nuts) and keep you from needing to end with dessert.

Tips: Cut the fat, add the flavor! Spring is a wonderful time to begin adding fresh herbs to your cooking. Fresh herbs provide flavor and nutrients. Add chopped parsley, rosemary, or thyme to you mayo. Then make it lower in fat by adding equal parts mayo and low-fat sour cream or Greek yogurt. You will discover that your burgers and sandwiches are much more satisfying, and healthier.

Tips: Kids want pizza? Don't order in-make healthy pizzas in 15 min or less!

Stock your fridge with whole grain pitas, flat breads or baguettes, organic tomato sauce, low-fat mozzarella, and tomatoes, olives, mushrooms, summer squash (call it "sun" pizza), broccoli, etc. Toss ingredients on your breads and toast!

Pictures of Healthy Salads-that love U back!

Creamy Couscous

So many satisfying favors and nutrients in one salad

Chicken Crunch

chicken breast combined perfectly with fruit, veggies and nuts

for a low-fat, energy boost

Citrus Chicken Salad


Citrus Chicken Salad
those flavors you want in a chicken salad with a fresh twist
and a dressing of Greek yogurt



Creamy Couscous
had to show this one again since it's a favorite



Take advantage of healthy options during these busy summer months
by ordering my salads and sides.
Also see my catering menu!