Recipes

Fluffy Ricotta Cheese Pancakes

Ricotta Cheese Pancakes

Use up any leftover ricotta cheese to make these soft and fluffy pancakes! They’re perfect for breakfast or brunch! Ricotta cheese also gives the pancakes a little extra protein.

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Course Breakfast, Brunch

Servings 4 servings

Ingredients

1 cup all purpose flour
1/4 cup sugar
1 1/2 tsp baking powder
1/2 tsp salt
3 eggs
3/4 cup ricotta cheese (I used regular 10% ricotta cheese)
1/4 cup milk (I used skim milk)
1 Tbsp vanilla extract
2 Tbsp unsalted butter, melted
Butter for cooking

Instructions

In a small bowl, mix the flour, sugar, baking powder and salt.
In a large bowl, whisk the eggs. Add the ricotta cheese, milk, vanilla extract and melted butter. Whisk together until smooth.
Add flour mixture to the egg mixture. Whisk until smooth and combined. The batter will be thicker than a typical pancake batter.
Melt a small amount of butter in a non-stick fry pan on medium-low heat. Use a ¼ cup measuring cup to scoop the batter and drop the batter in the shape of a circle into the fry pan. Allow enough space between the pancakes so that you can still fit a spatula to flip them. (I make 2 small pancakes in a 10 inch fry pan.)
Cook for about 2 to 3 minutes or until the bottoms begin to turn golden brown. (Note that the pancakes will not bubble as much as a regular pancake, so watch the pancakes carefully and check the bottoms for colour.) Flip the pancakes and cook for another 30 to 45 seconds or until the bottom is golden brown. Turn down the heat slightly if needed. Remove the cooked pancakes onto a plate.
Using a small piece of wet paper towel, carefully wipe any excess butter from the hot fry pan (otherwise it will cause the next pancakes to burn / brown too quickly.) You can also allow the pan to cool or decrease the heat slightly or use another clean pan. Add a small amount of butter and continue to cook the remaining pancakes.
Enjoy with maple syrup and fresh fruit! Makes 9-11 small pancakes.

Keyword pancakes, ricotta cheese pancakes

5-Ingredient Beef Stew

This recipe comes from my chef dad. It's the easiest beef stew you'll ever make, and it only uses 5 simple ingredients. The condensed tomato soup gives the stew a nice, slightly sweet flavour.

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Course Dinner

Servings 4

Ingredients

500 grams beef shank (may also use beef stewing cubes)
2 carrots, chopped in 1/4 inch circles
1 stalk celery, diced
1 can (284 mL) condensed tomato soup
2 medium sized potatoes

Instructions

Fill a medium sized saucepan or pot with 6 cups of water. Bring the water to a boil.
Meanwhile, cut beef into 1/2 inch chunks. Add beef chunks to the boiling water for 3 minutes. (This blanching helps to reduce the gaminess of the meat and remove some of the impurities.) Drain and rinse the beef chunks under cold water.
Add drained beef chunks to a large stock pot or Dutch oven. Add carrots and celery. Add the can of condensed tomato soup plus one full can of water.
Cover and bring to a boil. Reduce heat to simmer for 20-30 minutes (still covered), stirring occasionally. The beef should be almost fork tender.
Meanwhile, scrub and peel potatoes. Dice into 1/2 inch pieces.
Add diced potatoes to the stew and continue to simmer, covered for 40 minutes or until the potatoes are fork tender.
Serve with crusty bread or over rice if desired.

Keyword Beef Stew, Easy Beef Stew, Stew

Korean-inspired “Swicy” Meatballs

A bowl of meatballs with rice, carrots, broccoli and pickled red onions.

Korean-inspired "Swicy" Meatballs

These delicious meatballs are flavoured with gochujang, fresh ginger and a sweet glaze. It's a take on the "swicy" trend where sweet meets spicy! Add the meatballs to a grain bowl and then pack in your favourite veggies.

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Course Dinner

Ingredients

Meatballs

600 g lean ground beef (about 1.3 lbs)
1 egg, beaten
1 Tbsp light soy sauce
2.5-3 Tbsp gochujang (Korean chilli paste)
2 garlic cloves, minced
1.5 Tbsp fresh ginger, minced
1/2 cup panko breadcrumbs
1/4 tsp salt

Glaze

1/2 cup brown sugar
2 Tbsp rice vinegar
2 Tbsp light soy sauce
2 Tbsp gochujang

Garnish

3 Tbsp sesame seeds, toasted
2 green onions, sliced

Instructions

Preheat oven to 350 F. Line a baking sheet with foil.
In a large bowl, mix together all of the ingredients to make the meatballs.
Make 20-24 meatballs, rolling them between your hands. Or use a cookie scoop to form the meatballs.
Place meatballs on foil lined baking sheet. Bake for about 12-15 minutes or until the internal temperature is 165 F.
In a small saucepan, mix all of the glaze ingredients. Warm up the glaze on low to medium heat just until the sauce begins to thicken. Do not allow the glaze to boil. (If the glaze hardens upon cooling, gently warm it up again on the stovetop or in the microwave.)
Drizzle the glaze over the cooked meatballs. Garnish with toasted sesame seeds and green onions.

Keyword gochujang, Korean inspired meatballs, meatballs

Cheesy Scalloped Potatoes

Cheesy Scalloped Potatoes

A wonderful, cozy side dish for the holidays or potluck meal! Using warm milk is the secret to evenly cooked, creamy potatoes.

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Course Side Dish

Ingredients

3 lbs Yukon Gold potatoes
2 cups grated / shredded Cheddar cheese
2 cups grated / shredded Parmesan cheese
1 tbsp butter
2 cups milk (For less saturated fat, I use skim milk and it tastes great! For a higher fat, creamier texture, use 2% or whole milk)
3/4 tsp salt
pepper, to taste

Instructions

Preheat oven to 350 F. Grease a 9x13-inch baking dish.
Peel potatoes and slice thinly to about ¼ inch rounds.
Add milk and butter to a microwave-safe measuring cup. Warm up the milk and butter on high power in the microwave for 1 minute. Stir in the salt.
Layer half of the potato slices in the baking dish. Pour in 1 cup of the warm milk. Top with half of the Cheddar cheese and half of the Parmesan cheese. Add pepper to taste. Layer the remaining potato slices. Add the rest of the milk and finish off with a layer of the remaining Cheddar and Parmesan cheese.
Cover with foil and bake in preheated oven for 40 minutes. Remove the foil and continue baking for another 25-30 minutes or until golden brown.

Keyword potatoes, scalloped potatoes

Copycat Shake and Bake Chicken

Do you remember Shake and Bake? This homemade breadcrumb and spice mix tastes just like the real deal! This recipe makes enough for 2-3 meals of baked chicken. Store any extra breadcrumb mixture in the fridge.

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Course Dinner

Servings 4

Ingredients

1 1/2 cups breadcrumbs, plain
1/2 tbsp salt
1 1/2 tsp paprika
1 tsp sugar
1/2 tsp garlic powder
1/2 tsp black pepper
1/4 tsp cayenne pepper
1/4 tsp dried parsley
1/4 tsp dried basil
1/4 tsp dried oregano
2 tbsp canola oil
8 chicken thighs or chicken drumsticks, skin on

Instructions

Mix all ingredients (except the oil and chicken) in large bowl. Add the canola oil and mix well.
Preheat oven to 400 F. Put about 1 cup of the breadcrumb mixture onto a large plate. Press one piece of chicken, skin side down, into the breadcrumb mixture. (Alternatively, for the authentic shake and bake method: put about 1 cup of the breadcrumb mixture into a large plastic bag. Add one piece of chicken at a time. Seal and shake the bag so that the chicken is nicely coated with the breadcrumb mixture.)
Place the chicken piece on a foil lined baking sheet. Repeat with remaining pieces of chicken. Add more breadcrumb mixture to the plate or plastic bag, if needed, using a clean spoon.
Bake in preheated oven for about 45 minutes or until internal temperature is 165 F.
Discard any breadcrumb mixture that has touched the raw chicken. Store remaining breadcrumb mixture in a mason jar or container in the fridge.

Keyword Baked Chicken, Chicken, Shake 'n Bake Chicken

Chicken Pesto Pasta

Chicken Pesto Pasta

A hearty meal made with savoury pesto sauce and a chef's tip for the most tender chicken ever! Recipe by Sue Mah, NutritionSolutions.ca

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Course Dinner

Servings 6

Ingredients

1 lb chicken (about 4-5 chicken thighs or 2 chicken breasts), cut into 1-inch pieces
2 tsp light soy sauce
1 1/2 tsp cornstarch
3 tbsp canola oil, divided (1 tbsp + 2 tbsp)
2 cups sliced mushrooms (about 6-8 large mushrooms)
1 box 410 grams of dried pasta (e.g. penne, farfalle, rotini, gemeilli) [Or substitute with about 7 cups cooked pasta]
1 cup pesto [For convenience, I use store bought jars of De Cecco Pesto (not sponsored)]
1/3 cup sundried tomatoes, drained, sliced
salt and pepper to taste
fresh basil or parsley for garnish

Instructions

Prepare the chicken: Add the diced chicken to a bowl. Season with soy sauce and cornstarch. (This is a tip I learned from my chef Dad. The cornstarch and soy sauce help to tenderize the meat. Cornstarch also keeps the meat soft and velvety.) Toss to coat and allow to rest while cooking the pasta and mushrooms.
Cook the pasta: Cook pasta according to pasta directions. Reserve 1/2 cup of the cooking water. Drain the pasta, cover and set aside.
Cook the mushrooms: Heat 1 Tbsp oil in a large skillet over medium high heat. Sauté the mushrooms for a few minutes. Add salt and pepper to taste. Toss the mushrooms and continue cooking until lightly browned. Remove from pan.
Cook the chicken: Heat the remaining oil in the skillet. Add the chicken and cook, stirring occasionally for 7-8 minutes or until the internal temperature reaches 165 F.
Make the meal: Turn heat to medium low. Toss pasta and mushrooms into the skillet and toss with the chicken. Stir in the pesto sauce until pasta is heated throughout. Toss in the sundried tomatoes. Add a splash of reserved cooking water or oil from sundried tomatoes if needed or if the pasta seems dry. Season with salt and pepper to taste. Garnish with fresh basil or parsley.

Keyword Chicken Pesto Pasta, Chicken recipes, Pasta, Pesto Pasta

Cottage Cheese Bagels

Cottage Cheese Bagels

You can make your own bagels with a few simple ingredients! Cottage cheese adds a boost of protein! Recipe by Sue Mah, NutritionSolutions.ca

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Course Breakfast, Snack

Servings 4

Ingredients

1 cup all purpose flour
2 tsp baking powder
1/2 tsp salt
1 1/4 cup plain cottage cheese Strain 1 1/4 cup of cottage cheese to remove some of the moisture. This should yield about 1 cup of strained cottage cheese.
1 egg + 1 tsp water
Toppings: sesame seeds, poppy seeds, everything bagel seasoning

Instructions

In a large bowl, whisk together flour, baking powder and salt.
Add strained cottage cheese to flour mixture.Stir with a fork to combine and form a shaggy dough. (Straining the cottage cheese prevents the dough from becoming too sticky.)
Knead the dough on a lightly floured surface and shape into a ball. Allow the dough to rest for about 10 minutes. (This allows the gluten to relax, making it easier to stretch the dough.)
Cut dough into 4 pieces. Shape each piece into a ball. Use your thumb to poke a hole in the ball and stretch the hole to about 1 1/2 nches as it will shrink upon baking.
Beat egg with 1 tsp water to create an egg-wash. Brush a small amount of egg wash on the top and sides of each bagel.(This helps the toppings stick to the bagel.)
Invert bagel and dip into a plate of toppings.
Cook bagels in the air fryer: Spray air fryer basket with oil. Bake the bagels at 275ºF for about 15 minutes or until golden brown. There is no need to flip the bagels. Allow bagels to cool for 15 minutes before cutting or eating.
Cook bagels in the oven: Preheat oven to 375ºF. Line a baking sheet with parchment paper. Spray parchment paper with oil. Bake bagels on the top rack of the oven for about 25 minutes or until golden brown. Allow bagels to cool for 15 minutes before cutting or eating.

Notes

Keyword bagel, cottage cheese, cottage cheese bagels

Hearty Morning Oatmeal

A bowl of cooked oatmeal topped with walnuts, hemp seeds, bran cereal, blueberries and raspberries. The bowl is on a yellow towel with a yellow spoon.

Hearty Morning Oatmeal

This hearty breakfast is packed with cholesterol-lowering ingredients like oats, walnuts, hemp seeds, bran cereal and fresh berries.

5 from 1 vote

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Course Breakfast

Servings 1

Ingredients

1/3 cup quick cooking oats
1 cup skim milk
1 tsp brown sugar (optional)
2 tbsp All Bran Buds cereal
1/4 cup walnuts
1 Tbsp hemp seeds
1 cup fresh or frozen berries
1 scoop collagen powder (optional)

Instructions

Add oats and milk into a microwave safe bowl. Microwave for 1 1/2 to 2 minutes or follow package directions.
Stir in brown sugar and collagen powder (all optional).
Add toppings - walnuts, hemp seeds, Brazil nut, bran cereal and berries.

Notes

1. This recipe provides about 21 grams of protein and 11 grams of fibre. With a scoop of collagen, the protein is increased to 31 grams. Adults need between 21-38 grams of fibre every day.

2. All Bran Buds cereal (different from All Bran) contains psyllium - a special type of fibre shown to lower blood cholesterol levels.

Keyword berries, breakfast, cholesterol, heart health, hearty morning oatmeal, nuts, Oatmeal, oats, seeds

Maple-Pistachio Crusted Salmon

A white plate with a piece of salmon cut in half, green beans, wedge of lemon and yellow cutlery.

Maple-Pistachio Crusted Salmon

Salmon and pistachios team up with Canadian maple syrup for this easy, heart-healthy meal!

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Course Dinner

Servings 1

Ingredients

4 salmon filets (about 4 oz each)
1/3 cup finely chopped pistachios
2 Tbsp Canadian maple syrup
1 Tbsp soy sauce
salt and pepper to taste

Instructions

Preheat oven or toaster oven to 375 F.
Pat dry salmon with a paper towel. Season with salt and pepper.
Combine pistachios, maple syrup and soy sauce in a small bowl.
Divide the pistachio mixture evenly onto the salmon filets. Use your fingers to press mixture onto the filets.
Bake for 12-15 minutes or until salmon is flaky. Serve with a side salad or veggies.

Notes

Note: The salmon may also be cooked in the air fryer, however the nuts will brown more quickly.

Keyword maple-pistachio crusted salmon, pistachio crusted salmon, salmon, salmon recipes

Nutrition Tip of the Month: Eat a plant-based meal this week

It’s Heart Month and our food choices can have a big impact on our heart health.

The Portfolio Diet is a way of eating that has been shown to reduce blood cholesterol levels and lower your risk of heart disease. One element of the Portfolio Diet is to eat 50 grams of plant protein every day. Compared to animal proteins, there’s less saturated fat and more fibre in plant-based proteins. If you find it tough to eat plant-based proteins, start by aiming for 25 grams.

Make meals using plant-based ingredients like: beans, chickpeas, lentils, tofu, edamame beans / soy beans, fortified soy beverage, tempeh, veggie burgers and soy based “meats.” Blend these ingredients with some of your favourite meals. For example, add a cup of canned lentils to a spaghetti sauce, toss a handful of edamame beans into a salad or make a latté with fortified soy beverage.

Here are a few recipes ideas:

– Black Bean, Corn and Avocado Salad (pictured)

– BBQ Tofu Burger

– Lentil Bolognese

– Chickpea Lettuce Wraps

Enjoy!