Fresh Fruit Bowl

6/21/2013

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Ingredients
2 oranges
1 small mango, peeled and sliced 

1 cup (250 mL) halved strawberries

1 cup (250 mL) red or green seedless grapes

1 cup (250 mL) blueberries or raspberries

2 kiwis, peeled and sliced

1 star fruit, sliced (optional)

1 tbsp (15 mL) granulated sugar

2 tsp (10 mL) fresh lemon juice

Pinch ground ginger

Chopped crystallized ginger (optional)

Directions: 
  
Using serrated knife cut both ends off oranges. Using sawing motion cut peel
and pith off oranges. Cut sections between membranes over a large bowl. Squeeze
any juice into another small bowl from reserved membranes; set aside.

Add mango, strawberries, grapes, blueberries, kiwi and star fruit, if using
to oranges. Toss to combine.  

Add sugar, lemon juice and ginger to reserved orange juices. Pour over fruit.
Sprinkle with crystallized ginger if using.

Storage: Cover and refrigerate for up to 2 days.

Serving Option: You can sprinkle your bowlful with sliced almonds or dollop
with yogurt if desired.

Tip: You can use frozen thawed strawberries for fresh and frozen blueberries
for fresh. You could also substitute 1 pear or apple, cored and sliced for the
star fruit.

You can burn this off with: 38 minutes of walking or 22 minutes of cycling


 




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Chocolate walnut brownies

6/13/2013

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  • INGREDIENTS
  • 1 can (19 oz/540 mL) white kidney beans, drained and rinsed
  • 2/3 cup (150 mL) packed brown sugar
  • ½ cup (125 mL) skim milk
  • 2 egg whites
  • ¼ cup (50 mL) soft non-hydrogenated margarine, melted
  • 1 tbsp (15 mL) vanilla
  • ½ cup (125 mL) whole-wheat flour
  • ½ cup (125 mL) unsweetened cocoa powder
  • 1/3 cup (75 mL) wheat germ
  • 1 tsp (5 mL) baking powder
  • 1/3 cup (75 mL) chopped toasted walnuts

  •  DIRECTIONS

    1. In food processor, puree beans until coarse. Add in sugar, milk, egg whites,
      margarine and vanilla and puree until smooth, scraping down sides a few
      times.

    2. In a large bowl whisk together flour, cocoa, wheat germ and baking powder.
      Pour bean mixture over flour mixture. Stir in walnuts to combine. Scrape batter
      into parchment paper lined 8-inch (1.5 L) square baking pan, smoothing top.

    3. Bake in 350F (180 C) oven for about 22 minutes or until cake tester inserted
      comes out clean. Let cool on rack.

    These brownies need to covered with plastic wrap or cut and stored in
    airtight container in refrigerator for up to 4 days. They can also be frozen for
    up to 2 weeks.
  • YOU CAN BURN THIS OFF WITH: 34 minutes of walking or 19 minutes of cycling


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    Florentine Frittata

    6/6/2013

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    Ingredients: 
    2 tsp (10 mL) extra virgin olive oil
    1 small onion, diced
    2 cloves garlic, minced       
    1 red bell pepper, chopped
    2  tbsp (25 mL) chopped fresh oregano or 2 tsp (10 mL) dried ·        
    1  bag (10 oz/300 g) fresh baby spinach ·        
    6  eggs         
    ¼  cup (50 mL) skim milk     
    Pinch  pepper

    Directions: 
    In a non-stick skillet heat oil over medium-high heat, add onion, garlic, red
    pepper and oregano. Cook, stirring for about 5 minutes or until golden. Add
    spinach; cover and cook for about 2 minutes or until spinach is wilted. 

    In  a bowl, whisk together eggs, milk and pepper. Pour into skillet, stirring gently
    to combine with spinach mixture. Cook, stirring gently for about 2 minutes
    lifting sides to let egg flow underneath. Cook for another 3 minutes or until
    top is set. Place skillet under broiler for about 3 minutes or until golden
    brown and knife inserted in centre comes out clean.

    Tip:  Use to make sandwiches for another meal or lunch

    YOU CAN BURN THIS OFF WITH: 43 minutes of walking or 24 minutes of cycling

     
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