Free Download: PWI Living Well Recipe Book

Click the link below to download a collection of delicious recipes submitted by CoM students!!! 


Props to Ali Thomson for compiling the recipes! 


PWI Living Well Recipe Book   (it's a PDF)

Wasabi & Ginger Baked Salmon

I had this for dinner tonight and it was really delicious!!! I replaced the freshly squeezed lime juice for bottled lime juice and I didn't notice a difference. I had a 9oz salmon fillet and didn't reduce the quantities - it worked fine this way.

2 teaspoons wasabi paste 

1 tablespoon water

1 tablespoon rice vinegar

1 tablespoon sodium-reduced soy sauce

1 tablespoon brown sugar

2 tablespoons freshly squeezed lime juice (or bottled lime juice)

1 tablespoon grated fresh ginger root

4 4-ounce salmon fillets

Preheat oven to 375 F (190 C).

In a small mixing bowl, combine wasabi, water, rice vinegar, soy sauce, brown sugar, lime juice and ginger root.

Place salmon, skin-side down, in a glass baking dish. Cover with wasabi-ginger mixture. Cover and bake for 25 to 35 minutes, or until fish is cooked through and flakes easily when tested with a fork.

Remove from heat, serve immediately.

Serves 4.

Per fillet: 226 calories, 23 grams protein, 12 g total fat (3 g saturated fat), 5 g carbohydrate, 67 milligrams cholesterol, 202 milligrams sodium. Excellent source of omega-3 fatty acids and vitamin D. Good source of potassium.

From Leslie Beck’s Longevity Diet © Leslie Beck, 2011. Reprinted by permission from Penguin Group (Canada), a division of Pearson Canada Inc. 


http://www.theglobeandmail.com/life/health/heart-friendly-recipe-wasabi-and-ginger-baked-salmon/article1882613/?from=1882561

Carrot-Apple Flax Muffins

· 1 1/2 cups Whole Wheat Pastry Flour, White Whole Wheat Flour or All Purpose Flour

· 3/4 cup Flax seed Meal

· 3/4 cup Oat Bran

· 1 cup Brown Sugar

· 2 tsp Baking Soda

· 1 tsp Baking Powder

· 1/2 tsp Salt

· 2 tsp Cinnamon

· 1 1/2 cups to 2 cups shredded carrots (about 4 medium)

· 2 Apples, peeled and shredded

· 1 cup chopped walnuts or pecans

· 1/2 cup Raisins (optional)

· 3/4 cup Buttermilk (can use regular milk)

· 2 Eggs, beaten

· 1 tablespoon vegetable oil (optional)

· 1 tsp Vanilla

· Mix the first eight dry ingredients in a large bowl until well combined. Add carrots, apples, raisins and nuts and mix again until well combined.

· Combine milk, beaten eggs, oil and vanilla and pour liquid ingredients into dry ingredients. Stir until ingredients are moistened. Do not over mix.

· Fill muffin cups about 3/4 full, and bake at 350° for 25 to 30 minutes, checking with a toothpick or knife (inserted in center of muffin, toothpick will come out clean when finished). Remove and cool on a rack.

Whole Wheat Flax'N Apple Muffins

1/4 c MILLED FLAX SEED
1 1/2 c 50/50 FLOUR
1/2 c sugar
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 egg, beaten
1 1/2 c finely chopped apples
3 Tbsp. vegetable oil
1/2 c milk
1/2 c chopped nuts

Blend dry ingredients together in a bowl. In a separate bowl; combine egg, vegetable oil and milk. Add dry ingredients to egg mixture and stir until just blended. Fold in apples and nuts. Batter will be thick. Fill well-greased muffin cups 2/3 full. Bake at 400 degrees F. for 18-20 minutes or until top springs back when touched.

Yield: 12 muffins.

Makes 12 muffins. Each muffin: 175 calories; 2 g dietary fiber; 23 g carbohydrates; 4 g protein; 9 g fat (less than 1 g saturated fat); 19 mg cholesterol; 227 mg sodium.

Banana Muffins

2 ½ c. flour (can use 1 cup of whole wheat if you wish)

2 tsp baking powder

1 tsp baking soda

4 ripe medium bananas, mashed (2 cups)

1 c. sugar

½ c. applesauce

3 egg whites

2 tbsp vegetable oil (I usually don’t add the vegetable oil, I just add 2 tbsp extra applesauce)

1 tsp vanilla extract

½ tsp ground allspice (optional)

chocolate chips (optional)

- I also usually add between 1/3 and ½ c. bran flakes and then add in an extra tbsp or so of water.

1. Preheat oven to 375 degrees. Line 12 muffin cups with paper liners or spray with nonstick cooking spray.

2. In large bowl, flour, baking powder, baking soda and allspice.
3. In a medium bowl, combine mashed bananas, sugar, applesauce, egg white, vanilla and oil.
4. Stir applesauce mixture into flour mixture and mix just until moistened.
5. Spoon evenly into prepared muffin cups.
6. Bake 20 minutes or until toothpick inserted in center comes out clean. Immediately remove from pan and cool on wire rack for 10 minutes.

Mel’s Fruit Muffins

1 c. fresh or thawed fruit (ex/ blueberries, Saskatoon berries, strawberries, etc.)

1 ¾ c. all purpose flour

1 tbsp all purpose flour

2 tsp baking powder

1 tsp lemon zest (grated lemon peel)

½ tsp salt

½ c. applesauce

½ c. sugar

1 egg

1 egg white

2 tbsp vegetable oil *I usually don’t add the vegetable oil, I just add 2 tbsp extra applesauce.*

¼ c. skim milk

- I also usually add between 1/3 and ½ c. bran flakes and then add a tbsp or so of water.

1. Preheat oven to 375 degrees. Line 12 muffin cups with paper liners or spray with nonstick cooking spray.
2. In a small bowl, toss fresh fruit with 1 tbsp of flour.
3. In large bowl, combine 1 ¾ c., baking powder, lemon peel and salt.
4. In another small bowl, combine applesauce, sugar, whole egg, egg white and oil.
5. Stir applesauce mixture into flour mixture alternately with milk. Mix just until moistened. Fold in the fruit mixture.
6. Spoon evenly into prepared muffin cups.
7. Bake 20 minutes or until toothpick inserted in center comes out clean. Immediately remove from pan and cool on wire rack for 10 minutes.

Cranberry orange muffins

- Use 1 c. fresh cranberries (washed and drained) and add the zest of one large orange. You can also substitute orange juice for the skim milk for more flavour.

Apple cinnamon muffins

- Use 1 c. of chopped apple.

- Substitute apple juice for the skim milk.

- Substitute cinnamon for the lemon zest.

Peach-berry muffins

- Instead of apples sauce, use a puréed peach.

- Can substitute juice (peach, orange, etc) for the skim milk.

Peanut Noodles

Ingredients

• 8 ounces spaghetti
• 1 bunch green onions, sliced (white parts only)
• 1 cup snap peas
• 1/2 red pepper
• 1/2 habanero pepper (optional - instead of red pepper flakes)
  
• 2 tablespoons sesame oil (or 1 Tbsp tahini and 1 Tbsp olive oil)
  
• 1 teaspoon minced fresh ginger root
• 1/3 cup peanut butter
• 1/4 cup soy sauce
• 1/4 cup hot water
• 1 tablespoon cider vinegar
• 1 teaspoon white sugar
• 1/4 teaspoon crushed red pepper flakes

Directions

1. Cook pasta in a large pot of boiling water until done. Drain.
2. Meanwhile, combine oil, onions, snap peas, habanero pepper, and red pepper in a small skillet. Saute over low heat until tender. Add ginger; cook and stir for 1 to 2 minutes. Mix in peanut butter, soy sauce, water, vinegar, sugar, and red pepper flakes. Remove from heat.
3. Toss noodles with sauce, and serve. Can be served hot or cold.

"We are indeed much more than what we eat, but what we eat can nevertheless help us to be
much more than what we are."
- Adelle Davis

Tofu Pesto

• 1/4 cup olive oil
• 2 cups milk
• 1/2 cup pesto sauce
  
• 2 tablespoons olive oil
• 1 (16 ounce) package firm tofu, drained and cubed
• salt and pepper to taste
• 1 pound fresh mushrooms, coarsely chopped
• 1 cup sliced black olives
  
• 1 tablespoon capers
• 1/4 cup grated Parmesan cheese
• 1 sprig fresh basil

- I didn't have olives or capers so I threw in 2-3 Tbsp relish for a nice dill flavor

Directions

1. In a medium bowl, blend 1/4 cup olive oil, milk, and pesto sauce mix.
2. Heat 2 tablespoons olive oil in a medium skillet over medium heat. Place tofu in the skillet, and season with salt and pepper. Cook and stir until evenly browned. Remove from heat, and drain on paper towels.
3. Place mushrooms into the skillet, and cook about 5 minutes. Stir in the olives, capers, and 2 tablespoons Parmesan cheese. Mix in the tofu and pesto sauce. Continue cooking about 5 minutes before serving over the rotini. Top with remaining Parmesan cheese and basil.
4. Serve with rice or pasta
   

Slow Cooker Vegetarian Chili

• 
  

• 1 (19 ounce) can black bean soup
• 1 (15 ounce) can kidney beans, rinsed and drained
• 1 (15 ounce) can garbanzo beans, rinsed and drained
• 1 (16 ounce) can vegetarian baked beans
• 1 (14.5 ounce) can chopped tomatoes in puree
• 1 (15 ounce) can whole kernel corn, drained
• 1 onion, chopped
• 1 green bell pepper, chopped
• 2 stalks celery, chopped
• 2 cloves garlic, chopped
• 1 tablespoon chili powder, or to taste
• 1 tablespoon dried parsley
• 1 tablespoon dried oregano
• 1 tablespoon dried basil

1. In a slow cooker, combine black bean soup, kidney beans, garbanzo beans, baked beans, tomatoes, corn, onion, bell pepper and celery. Season with garlic, chili powder, parsley, oregano and basil. Cook for at least two hours on High.


From: http://allrecipes.com/recipe/grandmas-slow-cooker-vegetarian-chili/detail.aspx

Mango and Black Bean Quinoa Salad

Ingredients:


1 cup quinoa


1 large mango (stoned, peeled and cut into bite sized pieces)


1 red bell pepper (cut into bit sized pieces)


1 cup black beans (rinsed)


1 jalapeño pepper (chopped)


1 green onion (sliced)


1 handful cilantro (chopped)


2 tablespoons olive oil


1 lime (juice and zest)


1 teaspoon cumin
salt and pepper to taste


Directions:


1. Cook the quinoa as directed on the package.


2. Mix the quinoa, mango, red bell pepper, black beans, jalapeño, green onion, and cilantro in a bowl.


3. Mix the olive oil, lime juice and zest, cumin, salt and pepper in another bowl.


4. Pour the dressing over the salad and toss to coat.

-Recipe courtesy of Brie A.

Broccoli and Cheddar Quiche with a Brown Rice Crust

(makes 6+ servings)

Ingredients:

2 cups cooked brown rice

1/4 cup cheddar cheese (finely grated)

1 egg

4 eggs

1 cup milk

2 cups broccoli (cut into bite sized pieces and blanched)

1 cup sharp cheddar cheese (grated)

4 green onions (sliced)

1 pinch nutmeg (optional)

salt and pepper to taste

Directions:

1. Mix the rice, cheese and egg in a bowl.

2. Press the rice mixture into a pie plate, about 1/4 inch thick.

3. Bake in a preheated 450F oven until the edges and bottom just start turning golden brown, about 5-7 minutes.

4. Mix the eggs, milk, broccoli, cheese and green onions in a bowl and season with salt and pepper.

5. Pour the egg mixture into the pie crust.

6. Bake in a preheated 375F oven until golden brown and set in the center, about 30-35 minutes.

- Recipe courtesy of Brie A.  

Article...

 Interesting article about physician burnout and what an Ottawa group is doing to prevent it...

http://www.huffingtonpost.ca/2011/08/29/patient-demands-frustrat_n_940479.html

Quinoa Breakfast Bowl

Quinoa is an ancient "grain" (actually a seed related to leafy greens like spinach and Swiss chard) that, unlike most breakfast cereals, is naturally very high in protein. It is also a good source of calcium and iron. This makes a delicious, filling, and nutritious breakfast that will keep you feeling full throughout the morning. If your morning is too busy to fit in quinoa-making, try making it the night before and microwaving it in the AM. (Source: Foods That Fight Disease by Leslie Beck, 2008)


1 cup of milk
1 cup of water
1 cup or red or yellow quinoa, rinsed
1 pint of mixed berries, or other fruit you have lying around
1/2 teaspoon of ground cinnamon (more to taste)
honey, to taste

1. Pour the milk, water and quinoa (stirring to combine) in a medium pot and bring the ingredients to a boil.
2. Reduce the heat to a low simmer, cover and cook for 15 minutes, stirring occasionally, until 3/4ths of the liquid is absorbed by the grains.
3. When the quinoa is done, take the pot off of the heat and let it stand, with the cover on, for about five minutes.
4. Pour in the fruit, sprinkle with cinnamon. Next, add about a teaspoon of honey and stir to mix.
5. Scoop into bowls and serve with additional berries and honey for the table.

Recipe adapted from http://www.turntablekitchen.com/2009/07/quinoa-breakfast-bowl-a-fresh-start/

(dad's) Seafood Corn Chowder

Ingredients:

3 Slices bacon chopped

7 ½ oz minced clams

½ Cup Chopped onions

Dash Hot sauce

17 oz Can cream style corn ( 1 can)

16 oz can whole white potatoes drained diced ( 1 can)

4 ½ oz can shrimp, Drained

2 Tbsp Snipped parsley

1 ½ cup Milk

2 Tbsps all purpouse flour.

Instructions:

Place bacon in a 2 quart casserole cover with paper toweling. Microwave cook till crisp about 3 mintues remove bacon drain. Reserve 1 tablespoon drippings in casserole. Drain clams reserve liquid. To reserved bacon drippings stir in reserved clam liquid onion hot sauce and ½ teaspoon salt. Cook covered till onion is tender about 4 minutes. Stir in clams corn potatoes shrimp and parsley. Blend ¼ cup of the milk into the flour stir into soup with remaining milk. Cook covered till thickened and bubbly about 10 Minutes stirring every 4 minutes. Before serving sprinkle with bacon pieces makes 4-6

Mushroom Soup

Ingredients:

3/4 - 1 lbs mushroom (brown or white)

1 Small Onion

1 Stalk Celery

4 Tablespoons Butter

4 Cups HOT Water

2 Tbs Chicken Stock (or powdered chicken base)

1 1/2 Cups Heavy Cream

3/4 Cup Whipped Cream

Taste Tarragon (I like to add lots, adds flavour)

Taste Fresh Parsley

Taste Salt/Pepper

Small amount cinnamon for color and taste

Instructions:

Slice Mushrooms into cubes, and chop onions and celery into small pieces. ( I tend to use 2 parts mushroom 1 part onion and 1- 1/2 parts celery.)

In large pot melt butter and lightly brown onion celery. Add mushrooms and cook 10 minutes over medium heat until soft. Sprinkle in flour and cook another 2 minutes.

Add HOT water and chicken base and bring to a boil, then reduce and simmer for 30 minutes. While simmering add in salt pepper, parsley and tarragon to taste. Continue to taste during simmering and add a touch of cinnamon (just a pinch), some people don't like the added taste so be careful when adding tarragon and cinnamon.

-Taylor

Roasted Root Vegetables - Jordan Marit

2 Butternut Squash, peeled, seeded ad cut into 1 1/2 inch pieces
2 lb new potatoes, cut into 1 1/2 inch pieces
1 lb red onion, quartered
1 lb carrots, cut into 1 1/2 inch pieces
5 cloves garlic, crushed
3 tbsp olive oil
course salt and freshly ground pepper

Directions:
1. Preheat oven to 450 degrees F, with racks in upper and lower thirds.
2. Divide vegetables and garlic evenly between two rimmed baking sheets, drizzle with oil and season with salt and pepper. Toss to combine and spread in single layers.
3. Roast vegetables 40-50 minutes (rotating from top to bottom rack halfway through) until tender and beginning to brown.

Santa Fe Salad - Robyn Tenaski

Cilantro Lime Dressing:
1/4 cup olive oil
juice of 2 limes
1/4 cup chopped cilantro
1 tsp cumin
salt and freshly ground pepper to taste

Salad:
19 oz. can of black beans, rinsed and drained
1 red bell pepper, diced
12 oz. can kernel corn, drained
1/3 cup chopped red onion
1 jalapeno pepper, seeded and minced

Directions:
In medium bowl, wisk together oil and lime juice. Add cilantro, cumin, salt and pepper and mix well. Stir in salad ingredients and correct seasoning as you like. Serve at room temperature. Serves 6.

Moroccan Couscous - Kiel Luhning

1 cup couscous
2 cup water or low sodium stock
1 tbsp curry powder
Handful of raisins
1 sweet bell pepper
1 white onion
1/2 tsp cinnamon
Sprig of thyme
Dash of chili flakes
1 tbsp coconut oil
Sea salt

Directions:
Bring water to boil. Add couscous, raisins, sea salt. Simmer with heat off and lid on. Fry pepper and onion in coconut oil. Add spices. After 15 minutes, fluff couscous with fork. Combine veggies and couscous. Enjoy!

Creamy Dill Potatoes

INGREDIENTS

5-7 small potatoes ( or roughly the amount you want to eat)
1 Tbs butter
1 small carton Whipping cream(250 ml)
Pinch of flour
Dill to taste
Salt and pepper to taste

DIRECTIONS

-Cut the potatoes into desired size I prefer to cube them. Then boil for 15-20 mintues or until tender.
-Cut dill to desired size and amount.
-Once the potatoes are done, drain the water. Start a pan heating with butter to fry the potatoes.
-Put potatoes in heated pan and lightly fry, while adding the dill to fry along side the potatoes.
-Once the dill and potatoes are just slightly fried, take a small pinch of flour and dust the potatoes. ( Truly just a pinch, you can always add more)
-Pour in small amount of whipping cream and turn potatoes over. (they should be thick while coated with flour and cream.
-Add cream and flour to your liking as flour makes it thicker and cream makes it more liquid. But too much flour can make for very thickand unflavoured potatoes.
-Reduce until at desired thickness and serve with salt and pepper.

Moroccan Chicken Stew with Sweet Potatoes

1/4 cup all-purpose flour
4 chicken breasts cut into chunks
Coarse salt and ground pepper
2 tablespoons olive oil
1 green onion, diced
1 piece fresh ginger (2 inches long), peeled
1 cinnamon stick
1 can (14 1/2 ounces) reduced-sodium chicken broth
2 medium sweet potatoes (about 1 pound total), peeled and cut into 1-inch chunks
2 tablespoons fresh lemon juice
1 cup couscous
Cilantro sprigs, for garnish (optional)

1. Place flour in a wide, shallow bowl. Season chicken with salt and pepper; dredge in flour, shaking off excess. Heat oil in skillet over medium-high. Add chicken, and cook until browned; transfer to a plate.

2. Add onion, ginger, and cinnamon. Cook, stirring occasionally, 2 to 3 minutes. Return chicken to pot. Add broth, sweet potatoes. Bring to a boil; reduce heat, and simmer until chicken is cooked through and sweet potatoes are tender, 10 to 15 minutes. Discard ginger and cinnamon. Stir in lemon juice, and season stew with salt and pepper.

3. While stew is simmering, prepare couscous according to package instructions. Serve chicken stew with couscous, garnished with cilantro, if desired.

Absolutely delicious!

Chili Lime Chicken Wings

My supper last night. Turned out quite splendidly.

Chili Lime Chicken Wings

	5 pounds chicken wings
	1 cup lime juice
	2 -3 green chilies, diced
	2 tablespoons garlic powder
	2 tablespoons dried oregano, crumbled
	2 1/2 tablespoons paprika
	1 tablespoon sugar
	1 tablespoon salt
	1 tablespoon lemon pepper
	1 tablespoon soy sauce
	1/4 cup olive oil
	1 tablespoon cayenne pepper
	4 limes, cut in wedges

Bake them in the oven (350 for 30 min) or bbq them until nice and crispy!

Food + Music = Turntable Kitchen

Here is a blog I just discovered...

It combines food + music. What could be better?!?

http://www.turntablekitchen.com/


-Dorian

Sahar's Creamy Hummus

What you’ll need:

1 16 oz can of chickpeas, drained, with ¼ cup of the liquid reserved
4 Tbsp fresh-squeezed lemon juice (about 1 ½ lemons)
1 ½ Tbsp Tahini (available at most supermarkets)
2 cloves of garlic, minced
1 tsp salt
2 Tbsp extra virgin olive oil

How to make it:
Place all of the ingredients, including the ¼ cup of the reserved liquid, into a blender or food processor and slowly blend until the hummus is creamy, about 4 minutes