Pumpkin Spice Latte

Nothing screams Fall like a pumpkin spice latte or coffee. This “Pumpkin Spice Milk” is easy to make, healthy… and a cheaper alternative to the Starbucks latte which I love.

You will need the following ingredients:

• 1 cup canned pumpkin puree
• 1/4 cup skim milk
• 1/4 cup light coconut milk
• 2 tsp pumpkin spice
• 1 tsp vanilla extract
• 1 tbsp brown sugar

Combine everything in a bowl and whisk.

Keep refrigerated in, for example, a mason jar.

To make coffee or latte, add 1 tsp to cup.

Pumpkin Spice Mix

The first thing I do to get ready for pumpkin season is make a pumpkin spice mix. This can be used in everything from pumpkin lattes, pumpkin treats, pumpkin bread, pumpkin soup…must I go on?

You will need the following ingredients:

• 2 1/2 tbsp ground cinnamon
• 1 1/2 tsp ground ginger
• 1 1/2 tsp ground nutmeg
• 1/2 tsp ground cloves
• 1/2 tsp ground all spice

Combine it all together and mix!

Jamaican Jerk…Chicken!

One of my favorite ways to dress up chicken breasts is by using a Jamaican jerk rub. Regardless of the level of spice you choose for this rub, you are guaranteed to get an explosion of flavors.

You will need the following ingredients:

• 3 scallions
• 4 large garlic cloves
• 1-2 tbsp fresh ginger
• 1 small onion
• 2-3 spicy peppers: Jalapeño (slightly hot), Hungarian (hot), Habanero (very hot)
• 1 tbsp thyme
• 2 tsp ground all spice
• 2 tsp ground black pepper
• 1 tsp ground nutmeg
• 1 tsp ground cinnamon
• A pinch of salt
• 3 tbsp olive oil
• 1/4 cup lime juice
• 1/4 cup soy sauce
• Red pepper flakes
• Flour
• 6 chicken breasts

Serves 6

*Note: Choose spice level with your choice of pepper and with the amount of red pepper flakes you add.

Combine the first 12 ingredients in a blender (from the scallions to the olive oil). You will have to chop the scallions, the onion and the peppers first, and mince the garlic and ginger. Do not remove the pepper`s seeds.

Blend until smooth. This is your rub

In a small bowl (or measuring cup) combine lime juice and soya sauce.

In a dish, cover chicken breast with a bit of flower – I find the jerk rub sticks to the chicken better.

Cover each chicken breast with the rub and place in dish.

Pour lime and soya mixture over the chicken and sprinkle with red pepper flakes. Refrigerate for at least 6 hours.

Cook chicken on the barbecue (about 10 minutes each side).

Delicious!

You can serve it with my Spicy Bean Salad!

Spicy Bean Salad

Don’t you ever get tired of eating the traditional garden or ceasar salad with every meal. This spicy bean salad is a great way to mix things up, and it is the perfect mixture of spicy and zesty!

You will need the following ingredients:

• 1 can of red kidney beans
• 1 can of green lima beans
• 2 cups of corn (I use the frozen corn)
• 1 large red pepper
• 1/2 large red onion
• Fresh cilantro
• Red pepper flakes
• 2-3 tsp tabasco sauce
• 3-4 tbsp zesty dressing (I use Renées Sweet Onion Vinaigrette)
• Lime juice

Serves 4-5

This salad requires just  few steps! Start by draining and rinsing the beans under cold water. Combine in large bowl with corn.

Chop red pepper and red onion into small pieces.

Add all ingredients to the bowl and toss. Refrigerate for a few hours to intensify the flavors.

Voilà! So easy!

Maple Walnut Loaf

I don’t have to say much to describe and sell this load, the title is pretty self explanatory and who doesn’t love Canadian maple syrup?

You will need the following ingredients:

• 1 cup walnuts
• 1/3 cup maple syrup
• 2 1/4 cups whole wheat flour
• 1/4 tsp salt
• 1 tbsp ground cinnamon
• 1 tsp ground nutmeg
• 1 tsp ground ginger
• 1 tbsp baking powder
• 1 cup brown sugar
• 3 eggs
• 1 cup skim milk
• 1 tsp vanilla
• 1 cup applesauce

Makes 2 loaves

Preheat the oven at 350 degrees. Add walnuts in a small bowl and soak in maple syrup.

In a larger bowl combine the flour, salt, nutmeg, ginger, cinnamon and baking powder. Mix together.

Add the brown sugar to the mixture.

In another bowl combine the eggs, milk and vanilla. Whisk together.

Add egg mixture, walnuts, and applesauce to the dry ingredients. Mix well.

Separate the mixture into two grease pans and bake for 35-40 minutes. Check that the inside is cooked properly with a toothpick!

Mmmm! Enjoy warm!

Tomato Basil Soup

Fall is finally here! …Although we can barely tell with the amazing hot weather we have been having! Either way, fall means the return of soups. This light and refreshing tomato basil soup is a great way to get back into soups.

You will need the following ingredients:

 

• 3 tbsp olive oil
• 5 cloves or about 1 tbsp of pre-minced garlic
• 1 onion (white or yellow)
• 3-4 carrots
• 6 tomatoes
• 1 green pepper (any other color would work as well)
• 2 cups of vegetable broth (I used organic)
• 2 tsp ground paprika
• 1 tsp ground thyme
• Ground black pepper
• 1/2 cup of skim milk
• 1 small can of coconut milk
• Fresh basil leaves

Start by chopping the onions in chunks.

In a pot add olive oil, garlic, and saute onions on high heat. Saute until onions are brown.

Chop up the carrots. Add to pot.

Chop up the tomatoes and pepper into chunks.

Add to pot as well, place the lid and let the tomatoes get soft.

In a small saucepan combine and heat on low the paprika, thyme, black pepper and broth.

 

Add broth to veggies – turn off heat and let cool before blending.

Blend mixture with the fresh basil. Blend on low if you want the soup to be slightly chunky.

Add milk and coconut milk to the mixture and heat until it reaches the desired thickness.

Enjoy!

Banana Crumble Muffins

I love having a muffin in the morning with a coffee or latte, and maybe some Greek yogurt. Mmmm. All of my muffins (including these ones) are perfect for freezing and then can be defrosted in less than 1 minute in the microwave.

You will need the following ingredients (Notice my adorable pup in the background):

• 3 bananas
• 1 egg
• 1 ½ tsp vanilla extract
• ⅓ cup applesauce
• ¾ cup brown sugar
• 1 tsp baking soda
• 1 tsp baking powder
• ½ tsp salt
• ¾ tsp ground cinnamon
• 1 ½ cup all-purpose brown flour

Crumble (you can double these amounts):

• 1/3 cup brown sugar
• 2 tbsp brown flour
• 1/4 tsp ground cinnamon
• 1 tbsp applesauce
• Walnuts or chocolate chips (optional)

Makes 1 1/2 dozen

Preheat oven 375°.

Combine the bananas, egg, vanilla extract, applesauce, and brown sugar

Mash the bananas (I used a fork) and whisk the ingredients together

Mix in the baking soda, baking powder, salt and cinnamon separately. Add the flour

Separate evenly into muffin wells

Make crumble and add to the tops of each muffins – add chopped walnuts or chocolate chips (I made a few of these for my brother, the rest I made with walnuts).

Bake 18 minutes

Enjoy!

 

 

Avocado Salsa – with Salmon

I wanted to try something else to garnish fish – lemon and rice gets old fast! This avocado salsa really dressed up the fish nicely!

You will need the following ingredients:

• Fresh cilantro
• 1 hot green peppers
• ¼-½ a red onion
• 1 lime
• 1 avocado
• ¼-½ a mango
• Some olive oil

Serves 4

Slice the avocado

Slice the red onion

Dice the peppers

Dice the mango

Chop the cilantro

Combine in small bowl

Add olive oil and juice from lime – mix

I still spiced up the salmon: chili, paprika, cayenne…etc – Cook on the BBQ of course!

 

 

 

 

Red Thai Turkey Meatballs

This recipe turned out absolutely amazing! I ended up eating twice as much as I should of – everyone did! So make lots!

You will need the following ingredients:

• 2-3 green onions
• Fresh cilantro leaves
• 3-4 mushrooms
• 1 green Hungarian hot pepper
• 1 egg
• 2 tsp minced ginger
• 5 tsp curry paste
• 1 tsp sugar
• 2 tbsp fish sauce
• 450g extra lean minced turkey
• 2 tbsp vegetable oil (or peanut oil, or canola oil)

For the sauce:

• 1 green onion
• 2 tsp red curry paste
• 1 can coconut milk
• 1 tsp minced garlic
• ½ lime

Serves 4

Start by chopping and slicing the first set of green onions, the cilantro, the mushrooms and the hot pepper

Combine the chopped ingredients in a bowl along with the egg (whisk a little first), ginger, curry past, sugar and fish sauce – Mix

Add turkey – get your hands dirty!! Mix ingredients together. Form small balls

In large flat skillet, add the oil and heat over medium-heat. Cook the meatballs on each side until nicely brown – will take 10-15 minutes (cut one in half to make sure it’s well cooked)

Remove meatballs from pan, set aside. In oil add the rest of the green onion and the garlic

Add a can of coconut milk and squeeze the lime. Add the meatballs to the sauce and heat

Serve with naan bread! Basmati rice would also go nicely with the dish.

 

Moroccan Dish with Mango Couscous

You will need the following ingredients for the Moroccan Dish:

• 3 boneless chicken breasts
• 10 large raw shrimp
• 1 can chick peas
• 3 tablespoons extra virgin olive oil
• 2 tsp minced garlic
• ½ tsp ground cumin
• ½ teaspoon ground coriander
• 1 tsp chili powder
• 1tsp cayenne pepper
• 1 medium white onion
• 1 dozen+ cherry tomatoes
• Lemon wedges (optional)

You will need the following for the Mango Couscous:

• 1 cup uncooked couscous
• 1 tsp curry paste
• ½ mango
• 1 tsp lime juice

Serves 5

In a small bow combine the olive oil, garlic and all spices

Drain and wash the chickpeas

 

Dice the chicken and shell the shrimp

Divide the seasonings between the chicken, shrimp and chickpeas – set aside (or refrigerate)

Slice and dice the tomatoes and the onion

Slice the mangos

In a large saute pan, heat olive oil and add chicken – cook almost all the way through

Remove chicken to a bowl

Add the onions and shrimp with more olive oil, until onions become brown and shrimp are almost ready

Remove the shrimp if you do not want to overcook them, add the chickpeas

After 5 minutes add the tomatoes – cook another 5 minutes

Stir in chicken and shrimp until fully cooked and reheated

While reheating the meat, boil water and make couscous (add in the curry paste with the dry couscous). Once ready add mango bit and fluff with a fork

Serve together with a wedge of lemon – delicious!