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.