Super Cookbook!

Super
Super
Super
Super
Super
Super

Cookbook!
Cookbook!
Cookbook!
Cookbook!
Cookbook!
Cookbook!
 Amanda
Amanda
Amanda Bishop's
Bishop's
Bishop's
AmandaBishop's
Amanda
Amanda
Amanda CranBanStrawPeary
CranBanStrawPeary
CranBanStrawPeary
Bishop'sCranBanStrawPeary
Bishop's
Bishop's CranBanStrawPeary
CranBanStrawPeary
CranBanStrawPeary
Smoothie
Smoothie
Smoothie
Smoothie
Smoothie
Smoothie
Smoothie

Ingredients
1 piece of frozen banana (approximately
1/3 of a banana)
5 pieces of frozen pear (a handful,
approximately half a pear)
4-5 oz. / 120-150 ml strawberry purée
7-8 oz. / 210-240 ml cranberry juice

Directions
Blend to make a 16 oz. / 480 ml
smoothie.
 Averade
Averade
Averade
Averade
Averade
Averade
Averade

Ingredients
1/4 cup/60 ml berries, fresh or frozen
1 small banana, peeled
1 1/2 cup/375 ml low fat milk

Directions
Add berries, banana and milk to blender.
Whip until smooth.

Yield: 2 (6-oz/175 ml) servings

 Avery's
Avery's
Avery's Brilliant
Brilliant
Brilliant
Avery'sBrilliant
Avery's
Avery's
Avery's Brainberry
Brainberry
Brainberry
BrilliantBrainberry
Brilliant
Brilliant Crumble
Crumble
Crumble
BrainberryCrumble
Brainberry
Brainberry Crumble
Crumble
Crumble

In a medium bowl, add oatmeal, brown

sugar, flour, salt and cinnamon. Stir to
combine. Cut in butter by rubbing butter
into oatmeal mixture with your fingertips
quickly and thoroughly until butter is
incorporated. The mixture should look
like coarse clumpy crumbs.

Evenly sprinkle the crumble mixture on

top of the fruit. Bake crumble in
preheated oven until fruit mixture is
Ingredients bubbly throughout and topping is golden
brown, about 35 to 45 minutes. Baking
FRUIT LAYER
time depends on the type of pan and if
24 ounces / 680 grams fresh blueberries,
you use fresh or frozen blueberries.
rinsed, drained
2 tbsp / 30 ml maple syrup
Yield: 6 servings
2 tbsp / 30 ml brown sugar
Pinch of cinnamon
1 tsp / 5 ml lemon zest
1 tsp / 5 ml vanilla
1 tbsp / 15 ml unsalted butter, for
greasing the pan

CRUMBLY TOPPING
1 cup / 250 ml oatmeal, quick cooking
1/4 cup / 60 ml packed brown sugar
2 tbsp / 30 ml whole wheat flour
Pinch cinnamon
Pinch salt
1/4 cup / 60 ml unsalted butter

Directions
Preheat oven to 375F/191C.

Generously grease a 9- x 9- inch / 23 x 23

cm baking dish with 1 tbsp / 15 ml butter.
Leave extra butter in the pan.

In baking dish, add blueberries, brown

sugar, maple syrup, pinch cinnamon,
lemon zest and vanilla. Toss to combine.
 Avery's
Avery's
Avery's Crazy
Crazy
Crazy
Avery'sCrazy
Avery's
Avery's
Avery's Coaster
Coaster
Coaster
CrazyCoaster
Crazy
Crazy Wings
Wings
Wings
CoasterWings
Coaster
Coaster O'Fire
O'Fire
O'Fire
WingsO'Fire
Wings
Wings O'Fire
O'Fire
O'Fire

Transfer wings to the prepared pan and

bake.

Flip wings after 15 minutes of baking and

continue cooking for another 15 minutes.
(Total cooking time, about 30 minutes.)

Bake until wings are golden brown and

meat juices are clear and no longer pink.

In a medium bowl, mix barbecue sauce

Ingredients with hot sauce. If desired, heat in
microwave.
12 chicken wings, preferably drummettes
(about 1.3 lb/590 g), loose skin removed
Toss the baked wings in spicy barbecue
sauce.
Salt and pepper, to taste
1/2 tbsp / 7.5 ml flour
Serve with lots of veggie sticks. Makes 12
1 tbsp / 15 ml olive oil
wings.
HOT SAUCE
Yield: 4 servings (3 wings each)
1/2 cup / 125 ml barbecue sauce
1 tbsp / 15 ml Tabasco sauce or your
favourite hot sauce, or to taste
Veggie sticks, such as carrot, celery, bell
pepper, broccoli, cucumber, cauliflower,
for serving

Directions
Preheat oven to 425F / 218C.
Line a large baking sheet with foil or
using a roasting pan with rack, line
bottom pan with foil.

Remove any loose skin from wings with

fingers and then cut off with paring knife.

Season wings with salt and pepper.

Add flour and toss to coat.

Add olive oil and toss to coat.

 Avery's
Avery's
Avery's Grinning
Grinning
Grinning
Avery'sGrinning
Avery's
Avery's
Avery's Greek
Greek
Greek
GrinningGreek
Grinning
Grinning Potato
Potato
Potato
GreekPotato
Greek
Greek Fries
Fries
Fries
PotatoFries
Potato
Potato Fries
Fries
Fries

Ingredients
2 medium Yukon Gold potatoes, washed,
skin on
2 tbsp / 30 ml olive oil
1 clove garlic, grated or chopped
1/2 tsp / 2.5 ml dried oregano
Salt and pepper, to taste
1 cup / 250 ml tzatziki sauce, for dipping

Directions
Preheat oven to 400oF/205oC.

Cut potatoes in 1/4-inch/6mm slices.

Then cut into 1/4-inch/6mm thick pieces
so they measure approximately 1/4-inch
x 1/4-inch x 4 1/2-inch/6 mm x 6 mm x 11
cm.

Add potato shoestrings, olive oil to a

medium bowl. Season with salt and
pepper, oregano and garlic. Toss.

Transfer to baking sheet. Don't let potato

shoestrings overlap.

Bake fries until golden brown and centre

of potato is tender, about 20 minutes,
flipping fries once or twice while baking.
Adjust baking time depending on how
thin you like your shoestring fries. Serve
with tzatziki sauce.
 Avery's
Avery's
Avery's Guzzle-Worthy
Guzzle-Worthy
Guzzle-Worthy
Avery'sGuzzle-Worthy
Avery's
Avery's
Avery's Gazpacho
Gazpacho
Gazpacho
Guzzle-WorthyGazpacho
Guzzle-Worthy
Guzzle-Worthy Gazpacho
Gazpacho
Gazpacho

To make tomato juice or base of

gazpacho soup: Roughly chop 2 large
tomatoes (about 4 cups / 1 L) chopped
tomatoes and add to blender. Add garlic,
Worcestershire sauce, hot sauce, olive
oil, paprika, lemon juice. Season with salt
and pepper. Puree in blender until
smooth. Strain mixture through sieve
into a large bowl to remove tomato
seeds and skin.

Ingredients Add diced plum tomatoes, peppers,

onion, cucumber, jalapeno and parsley to
2 large tomatoes, roughly chopped, for
tomato juice. Stir to combine. Taste and
making tomato juice
adjust seasoning. Refrigerate and let
1 small clove garlic, chopped or grated
flavours marry and chill, about 1 hour.
2 tsp / 10 ml Worcestershire sauce
(optional)
Serve soup chilled. If desired, garnish
Hot sauce, to taste
each serving with a little crushed baked
1 tbsp / 15 ml extra virgin olive oil
tortilla chips and chopped avocado.
1/2 tsp / 2.5 ml paprika
Makes about 4 cups / 1 L.
2 tbsp / 30 ml lemon juice, (about 1/2 a
lemon)
Yield: 4 servings
Salt and pepper, to taste

1/2 English cucumber, diced

2 plum tomatoes, diced (optional)
1/2 yellow pepper, diced
1/4 small red onion, diced
1/2 small jalapeno, finely diced
2 tbsp / 30 ml chopped parsley

10 baked corn tortilla chips, crushed, for

garnish (optional)
1 avocado, chopped, for garnish
(optional)

Directions
 Avery's
Avery's
Avery's Magical
Magical
Magical
Avery'sMagical
Avery's
Avery's
Avery's Two
Two
Two
MagicalTwo
Magical
Magical Bean
Bean
Bean
TwoBean
Two
Two Chili
Chili
Chili
BeanChili
Bean
Bean Chili
Chili
Chili

1 cup/250 ml corn kernels, fresh or frozen

Grated cheese, for serving
Sour cream, for serving
Avocado, diced, for serving
Lime wedges, for serving

Ingredients
1 tbsp / 15 ml olive oil
1 small onion, diced (1/2 cup)
1 red bell pepper, diced (about 1 cup)
1 clove garlic, grated or minced
1 cup / 250 ml diced butternut squash or
sweet potato, diced (about 1/2-inch dice)
2 bay leaves
2 to 3 tsp / 10 ml to 15 ml chili powder
1/4 tsp / 1 ml cayenne pepper, or to taste
1/2 tsp / 2.5 ml ground cumin
Leaves from 1 sprig of fresh thyme or 1
tsp/5 ml dried thyme
1 tbsp / 15 ml Worcestershire sauce
1 can (27-oz/796 ml) diced plum
tomatoes
1 can (14-oz/398 ml) black beans
1 can (14-oz/398 ml) pinto beans
Salt and pepper, to taste
1 cup / 250 ml low sodium chicken stock
Whole wheat toasted bread or quinoa or
brown rice, for serving
Option to make it %u201CThree Bean
Chili%u201D if adding
1/2 cup / 125 ml orange lentils, rinsed
Optional ingredients
2 rib celery, diced, about 1/2 cup
1 lime
3 tbsp/45 ml chopped cilantro
1/4 tsp / 1 ml ground allspice
Directions
Heat large casserole pot over medium
high heat. When pot is hot, add olive oil
and onions, red peppers, butternut
squash (and celery, if desired). Season
with salt and pepper, 2 tsp/10 ml chili
powder, sprig of thyme, cumin, cayenne,
bay leaves (if desired, add allspice and
oregano). Cook until vegetables have
softened slightly, about 5 to 7 minutes.
Add garlic and continue to cook, until
garlic is soft, about 2 minutes. Add
Worcestershire sauce. Add black beans
and pinto beans. (Note: add lentils if
desired, or substitute whatever beans or
legume you like.) Add diced tomatoes
and chicken stock. Increase heat to high.
Bring chili to a boil.
Reduce heat to medium low. Add corn, if
desired. Let chili cook, covered, stirring
occasionally, until chili is slightly
thickened, beans and lentils are tender
and butternut squash is cooked through,
about 25 to 30 minutes. Add cilantro and
squeeze in about 1 tbsp/15 ml fresh lime
juice, if desired. Stir. Taste and adjust
seasoning with spices to your liking.
Serve chili with slices of toasted whole
wheat bread or quinoa or brown rice.
Garnish chili with grated cheese, sour
cream, avocado and lime wedges, if
desired. Makes about 6 cups.
Yield: 6 servings.
 Avery's
Avery's
Avery's Quirky
Quirky
Quirky
Avery'sQuirky
Avery's
Avery's
Avery's Comfy
Comfy
Comfy
QuirkyComfy
Quirky
Quirky Quesadilla
Quesadilla
Quesadilla
ComfyQuesadilla
Comfy
Comfy Quesadilla
Quesadilla
Quesadilla

Ingredients
1 small (8-inch/20 cm) whole wheat
tortilla
1/2 tsp / 2.5 ml Dijon mustard
1 tbsp / 15 ml cranberry sauce
1/2 ounce / 14 g brie cheese or
camembert, cut into small pieces
2 thin slices of turkey (about 1-oz/30 g)
Pinch of dried rosemary (optional)
1 tsp / 5 ml canola oil or olive oil, for
brushing pan

Directions
Spread mustard evenly over tortilla. Then
spread cranberry sauce over one half of
tortilla. Place turkey on top and dot with
pieces of brie. Crush pinch of rosemary
with fingertips and sprinkle on top of
turkey. Fold tortilla in half.

Heat pan over medium high heat. When

pan is hot, brush pan with oil.

Add folded tortilla to pan. Cook on each

side until golden brown and cheese starts
to melt, about 4 minutes per side.

Cut quesadillas in half or thirds. Serve

with Quatro Lettuce Salad.

Yield: Makes 1 small quesadilla.

 Avery's
Avery's
Avery's Special
Special
Special
Avery'sSpecial
Avery's
Avery's
Avery's Delivery
Delivery
Delivery
SpecialDelivery
Special
Special Dinner
Dinner
Dinner
DeliveryDinner
Delivery
Delivery Dinner
Dinner
Dinner

Unfold rectangle of parchment paper.

Open and grease centre of parchment
lightly with 1/2 tsp / 2.5 ml butter.

Add linguine, vegetables, shrimp onto

one side of the sheet of parchment
paper, next to the fold. Leave about a
1-inch / 2.5 cm margin around the filling.
Pour cream mixture evenly on top of
filling. Lightly toss to combine
ingredients. Dot with remaining butter
Ingredients and fresh thyme leaves.
1 cup / 250 ml cooked whole wheat
Seal the parcels by first folding over the
linguine
empty half of parchment paper. Then,
3 medium shrimp peeled, veined, tail
starting at one end, twist the edges of
removed
the paper together, crimping the edges
2 tsp / 10 ml butter
to form a tight
2 tbsp / 30 ml whipping cream
seal, working along the edge until you
1 tbsp / 15 ml chicken stock
have a half-moon shape. Twist the very
1 tbsp / 15 ml parmesan cheese
end tightly to create a good seal. Lay the
1 tsp / 5 ml grated garlic
parchment parcel on a baking sheet.
1 sprig fresh thyme
Bake about 10 minutes, parcels will puff
1 cup / 250 ml mixed vegetables
slightly and turn golden. Transfer the
Salt and pepper, to taste
parcels to a plate. Carefully, use scissors
to cut open the packages at the table - it
Directions will be hot and steamy.
Preheat oven to 350F/177C.
Yield 1 serving.
Note: if using frozen shrimp - should be
fully thawed.

Add whipping cream, chicken stock,

parmesan cheese, and garlic to small
bowl. Season with salt and pepper. Stir to
combine. Set aside.

Cut a rectangular piece of parchment

paper, about 13-inch x 16-inches / 32.5
cm x 40.5cm. Fold parchment in half.

(Alternatively use aluminum foil if you

don't have parchment paper, adjust
cooking time as needed.)
 Avery's
Avery's
Avery's Veggie
Veggie
Veggie
Avery'sVeggie
Avery's
Avery's
Avery's Kebabs
Kebabs
Kebabs
VeggieKebabs
Veggie
Veggie Kebabs
Kebabs
Kebabs

1 cucumber, cubed
1 large tomato, cubed
1 small red onion, cut in rings
Handful of black kalamata olives,
optional

Directions
PORK SOUVLAKI

For the marinade, combine olive oil,

Ingredients
(16 wooden skewers, soaked in water for
1 hour)
PORK SOUVLAKI
1 pork tenderloin, (about 375 grams,
cubed into 32 pieces)
Salt and pepper, to taste
Canola oil, for brushing grill
PORK SOUVLAKI MARINADE
2 tbsp/15ml olive oil
2 cloves garlic, minced
2 tsp/10ml oregano
Juice of 1 lemon juice
VEGGIE KABABS
2 small zucchini (or 1 large, sliced in
rings)
1 red onion, (large dice)
16 small mushrooms
16 grape tomatoes
16 cubes of pineapple
(Pork Souvlaki marinade, if desired)
Salt and pepper, to taste
(Canola oil, for brushing grill)
garlic, oregano and lemon juice. Pour
marinade on cubes of pork tenderloin
and refrigerate. Marinate for 1 hour. (Pork
tenderloin is already a tender cut of meat
so the marinade is more for flavour than
for tenderizing. Thread 4 pieces on each
skewer. Season with salt and pepper.
Make sure barbecue/grill is brushed
clean. Preheat grill on high heat. Reduce
heat to medium low. Brush grill with
canola oil. Grill souvlaki, turning ever 2
minutes to ensure even cooking. Cook
until meat is cooked through, about 10
minutes.
VEGGIE KABABS
Thread skewers with vegetables as you
like. Brush veggies with a Pork Souvlaki
marinade or just season with salt and
pepper.
Make sure barbecue/grill is brushed
clean. Preheat grill on high heat. Reduce
heat to medium low. Brush grill with
canola oil. Grill veggie kebabs, turning
ever 2 minutes to ensure even cooking.
Cook until veggies are tender but not
mushy, about 5 to 7 minutes.

ASSEMBLY
ASSEMBLY
Tzatziki, (store bought)
8 small whole wheat pita bread Serve kebabs with pita bread,
 Awesome
Awesome
Awesome Fuel
Fuel
Fuel
AwesomeFuel
Awesome
Awesome
Awesome Bars
Bars
Bars
FuelBars
Fuel
Fuel Bars
Bars
Bars

In medium bowl, add eggs, margarine,

honey and vanilla and whisk to combine.

Add wet ingredients to dry ingredients

and stir to combine. Spread evenly in
prepared pan.

Bake for 20 to 25 minutes, until edges

are golden.

Remove from oven. Transfer to wire rack

Ingredients and let cool completely. Cut into 24 bars.
Store in airtight container.
1 cup/250 ml whole wheat flour 1/2
cup/125ml brown sugar
Yield: Makes 24 bars/ 24 servings
1/4 tsp/1ml salt
2 tbsp/30ml wheat germ 1 1/2
cups/375ml quick cooking oats
1/2 cup/250ml chopped dried apricots
3 tbsp/45ml whole flax seeds
1/4 cup/60ml chopped walnuts
1/4 cup/60ml sunflower seeds, unsalted
1/4 cup/60ml unsweetened applesauce
2 large eggs, preferably Omega 3 eggs
1/4 cup/60ml margarine, melted
1 tbsp/15ml honey

1 tsp/5ml vanilla
Canola oil, for coating pan

Directions
Preheat oven to 350 degrees F./180
degrees C.

Line a 9x9-inch pan/2.5L baking pan with

foil or parchment paper. Brush with
canola oil to coat.

In large bowl, add flour, brown sugar and

salt and whisk to combine. Stir in wheat
germ, oats, apricots, flaxseed, walnuts
and sunflower seeds. Set aside.
 Chef
Chef
Chef Betteridge's
Betteridge's
Betteridge's
ChefBetteridge's
Chef
Chef
Chef Falafel
Falafel
Falafel
Betteridge'sFalafel
Betteridge's
Betteridge's Burgers
Burgers
Burgers
FalafelBurgers
Falafel
Falafel Burgers
Burgers
Burgers

Directions
FALAFEL BURGERS
1. Put the chickpeas in a large bowl and
add enough cold water to cover them by
at least 2 inches. Let soak overnight and
then drain.

2. Place the drained, uncooked chickpeas

Ingredients
FALAFEL BURGERS
1 cup / 250 ml dried chickpeas
5 oz /142 g of white cooking onion, finely
chopped
2 tbsp / 30 ml finely chopped Italian flat
leaf parsley
2 tbsp / 30 ml finely chopped fresh
cilantro
1 lemon rasped
1 tsp / 5 ml salt
1 tsp / 5 ml of smoked paprika
1/2 tsp / 2.5 ml of chili powder
2 cloves of garlic, rasped
1 tsp / 5 ml cumin
1 tsp / 5 ml baking powder
4-6 tbsp / 60-90 ml flour
8 oz / 227 g of pickled turnips
8 oz / 227 g of tahini sauce
4 large pieces of leaf lettuce
2 red hot house tomatoes
12 mini whole wheat buns
1 red pepper
1 bag of mini carrots
1 packet of mini cucumbers
and the onions in the bowl of a food
processor fitted with a steel blade. Add
the parsley, cilantro, salt, hot pepper,
garlic, and cumin. Process until blended
but not pureed.
3. Sprinkle in the baking powder and 4
tablespoons of the flour, and pulse. You
want to add enough bulgur or flour so
that the dough forms a small ball and no
longer sticks to your hands. Turn into a
bowl and refrigerate, covered, for several
hours.
4. Form the chickpea mixture into balls
about the size of walnuts and then form
them into round mini burger shapes
5. Sauté the patties in a lightly oiled pan.
If they fall apart, add a little flour. Then
sauté about 6 patties at once for a few
minutes on each side, or until golden
brown.
Alternately: Heat 3 inches of oil to 375
degrees in a deep pot or wok and fry 1
ball to test.

TAHINI 6. Build the mini falafel burgers by first

1/3 of a cup / 83 ml of tahini
1/3 of a cup / 83 ml of water
1 clove of garlic minced
1 lemon rasped and half of the juice
1 tsp / 5 ml of chopped Italian parsley
placing the leaf lettuce on the bottom on
the mini bun, followed by a slice of
tomato, then the cooked falafel, now a
slice of pickled turnip and then followed
by a drizzle of tahini.
TAHINI
Combine all of the ingredient together in
a large metal bowl.
 Chef
Chef
Chef Dufflet's
Dufflet's
Dufflet's
ChefDufflet's
Chef
Chef
Chef Chocolate
Chocolate
Chocolate
Dufflet'sChocolate
Dufflet's
Dufflet's Molten
Molten
Molten
ChocolateMolten
Chocolate
Chocolate Lava
Lava
Lava
MoltenLava
Molten
Molten Lava
Lava
Lava
Cakes
Cakes
Cakes
Cakes
Cakes
Cakes
Cakes
Bake until tops are shiny and cakes have
started to pull away from sides, approx
22-25 minutes. Let cool for 5 minutes.
Run knife around sides of ramekins to
loosen and turn out onto serving plates.
Serve with a scoop of vanilla ice cream.

TRUFFLE CENTRES
Chop chocolate into small pieces. Heat
cream until simmering and pour over
chocolate. Whisk until smooth.
Ingredients Refrigerate until firm, then spoon into 8
mounds. Roll into balls. Cover and freeze
CHEF DUFFLET'S CHOCOLATE MOLTEN
until frozen.
LAVA CAKES
3/4 cup / 175 ml butter
3/4 cup / 175 ml sugar
12 oz / 350 grams semi sweet chocolate
4 eggs
4 egg yolks
1 cup / 250 ml all purpose flour
2 tsp / 10 ml pure vanilla extract

TRUFFLE CENTRES
4 oz. / 115 g semi sweet chocolate
1/3 cup / 80 ml whipping cream
1 tsp / 5 ml pure vanilla extract

Directions
CHOCOLATE MOLTEN LAVA CAKES
Preheat oven to 350 degrees F. Grease 8
%u2013 3/4 cup ramekins with small
amount of soft butter. Line the bottoms
with parchment paper circles.
Melt the chocolate and butter over
simmering water. Let cool to room
temperature.
In a separate bowl, whip the eggs, egg
yolks and sugar until light and very thick.
Fold in chocolate mixture and vanilla.
Add the flour and blend just until
combined.
Spoon half into the prepared ramekins.
Place frozen truffle in centre of each.
Spoon remaining batter over top.
 Chef
Chef
Chef John
John
John
ChefJohn
Chef
Chef
Chef Klianis'
Klianis'
Klianis'
JohnKlianis'
John
John Spanakotriopita
Spanakotriopita
Spanakotriopita
Klianis'Spanakotriopita
Klianis'
Klianis' Spanakotriopita
Spanakotriopita
Spanakotriopita

Combine the Spinach, some of the Leeks,

Dill, Feta Cheese and a pinch of Green
Onion and mix in a bowl.

PREPARING THE PHYLLO PASTRY

Place two phyllo dough sheets (one on
top of the other) on a clean surface. If
using rectangular shaped dough, make
sure the shorter side is placed in front of
you so that it runs parallel to the edge of
the surface you are working on.
Ingredients
Brush the melted butter on the entire
1 leek, chopped
surface of the phyllo dough sheet that is
1kg/2lbs spinach
facing you. Place some of the filling onto
1 green onion, chopped
the sheet; preferably approximately an
30 ml/ 2tbsp dill
inch and a half away from the side of the
250ml/ 1 cup feta cheese
dough that is closest to you and an equal
2 sheets phyllo pastry
distance between the sides of the dough
melted butter, to brush on phyllo dough
to your right and left.

Directions Next, fold the right and left sides of the

PREPARING THE LEEK
Soak the chopped leek in a bowl of water
for 30 minutes. Then remove the leaves
from the bowl using a strainer and place
into a pot of boiling water for
approximately 1 minute to 2 minutes until
they get soft. Remove the leek from the
pot using tongs and a strainer
PREPARING THE SPINACH
In a separate pot of boiling water, slowly
place the Spinach into the pot and cook
until the leaves are dark green. Remove
using tongs and a strainer and place the
Spinach in an bowl containing water and
ice known as an ice bath to stop the
cooking process.
Remove the Spinach from the ice bath
and squeeze it thoroughly to remove as
much water from it as possible.
dough over the filling to meet at the
center. When folded, each side should
cover their half of the filling. In other
words, the right side would cover the
right half, and the left side would cover
the left half.
Brush some melted butter on the dough
closest to you. This will be extra dough
that will be used to fold on top of the
recently folded area. Then roll the dough
forward taking up the length of the
remaining dough, sealing the dough by
brushing melting butter on it so that the
sides stay together.
Place into an oven preheated to 350F for
40 to 50 minutes or un

PREPARING THE FILLING

 Chef
Chef
Chef Robert
Robert
Robert
ChefRobert
Chef
Chef
Chef Bartley's
Bartley's
Bartley's
RobertBartley's
Robert
Robert Fruit
Fruit
Fruit
Bartley'sFruit
Bartley's
Bartley's Energy
Energy
Energy
FruitEnergy
Fruit
Fruit Energy
Energy
Energy
Shake
Shake
Shake
Shake
Shake
Shake
Shake

Ingredients
5 bananas
1 pint strawberries
1 pint blueberries
1 pint raspberries
1 pint blackberries
2 cups water
A little maple syrup to taste for
sweetness.

Directions
Chop bananas, add to blender
Clean and hull strawberries, add to
blender
Wash blueberries, raspberries and black
berries and add to blender
Add water and maple syrup and blend
until smooth
 Chef
Chef
Chef Robert
Robert
Robert
ChefRobert
Chef
Chef
Chef Bartley's
Bartley's
Bartley's
RobertBartley's
Robert
Robert Penne
Penne
Penne
Bartley'sPenne
Bartley's
Bartley's with
with
with
Pennewith
Penne
Penne with
with
with
Tomato
Tomato
Tomato Sauce
Sauce
Sauce
TomatoSauce
Tomato
Tomato
Tomato Sauce
Sauce
Sauce

Ingredients
One package of whole wheat penne
1 medium onion, chopped
1 medium carrot, chopped
6 cloves of garlic, chopped
1/2 lb. mushrooms, chopped
1 28oz. can of chopped plum tomatoes
1 tbsp. extra virgin olive oil
1 tbsp. Italian seasoning
Salt and pepper, to taste
1 lb sliced cooked chicken breast

Directions
1. Heat oil in large saucepot. When hot,
add vegetables to "sweat." Be sure to
season.
2. Add canned tomatoes and Italian
seasoning. Bring sauce to boil and allow
to cook slowly approximately half an
hour. Then add cooked sliced chicken.
3. In the meantime, put on a large pot of
water to boil. Add a pinch of salt.
4. Once boiling, add pasta to water and
stir immediately and often for the
duration of the cooking.
5. Strain pasta and immediately add to
sauce. Do not rinse pasta.
6. Mix together and add parmesan
cheese.
7. Serve.

Serves 4
 Chef
Chef
Chef Winlai
Winlai
Winlai
ChefWinlai
Chef
Chef
Chef Wong's
Wong's
Wong's
WinlaiWong's
Winlai
Winlai Delicious
Delicious
Delicious
Wong'sDelicious
Wong's
Wong's Pork
Pork
Pork
DeliciousPork
Delicious
Delicious Pork
Pork
Pork
Pot
Pot
Pot Stickers
Stickers
Stickers
PotStickers
Pot
Pot
Pot Stickers
Stickers
Stickers
edges with water. Fold into a half moon.

To cook:

Have a pot of water boiling, pre-heat a

non stick pan over medium heat.
Place 5 or 6 dumplings in the water, cook
for 5 minutes or until the dumplings float
and remove with a slotted spoon. Once
the dumplings have been blanched, place
them onto the preheated pan and cook
Ingredients until golden brown in color. This should
take 1-2 minutes.
DUMPLING FILLING
1/2 cup ground pork
Yields 20 dumplings
2 tablespoons green onion
1/2 cup nappa cabbage, julienned
To make the sauce, combine the vinegar
1 tablespoon ginger, finely grated
and ginger.
1 teaspoon oyster sauce
1 teaspoon soy sauce
Extra tips:
1/2 teaspoon white pepper
You can make dumplings and freeze
1/2 teaspoon sesame oil
them.
1 package Chinese perogy wraps, round
You can steam the dumpling and not pan
1 tsp water for sealing edges
fry them.
2 tablespoons canola oil
You can make it with ground chicken or
vegetarian.
SOUR GINGER RICE VINEGAR SAUCE
1/2 cup red rice vinegar
slivers of fresh ginger

EQUIPMENT
1 non stick pan
1 pair tongs
pot filled with boiling water
1 slotted spoon

Directions
In a bowl, mix the pork, green onion,
cabbage, ginger and all the seasonings.
Wrap and let it sit in the fridge for at
least 2 hours.

To wrap, place a tablespoon of pork

mixture into the center of the wrap.
Lightly moisten the
 Chicken
Chicken
Chicken Fingers
Fingers
Fingers
ChickenFingers
Chicken
Chicken
Chicken Fingers
Fingers
Fingers

Finish cooking in oven, until chicken

fingers are cooked through, about 7
minutes depending on thickness of
chicken.

Ingredients
3 chicken breasts, boneless, skinless
1/2 cup/125ml flour
2 eggs
1 cup/250ml whole wheat bread crumbs
Salt and pepper, to taste
3 tbsp/45ml canola oil

Directions
Preheat oven to 375 degrees F./191
degrees C. /Gas Mark 5.

Set up breading station: Add flour to

shallow dish or large plate. Add egg to
shallow dish or bowl. Beat egg with fork.
Add bread crumbs to another shallow
dish or large plate.

Cut each chicken breast in 4 pieces.

Season chicken with salt and pepper.

Dredge each chicken piece lightly but

thoroughly in flour. Next dip flour-coated
chicken piece in beaten eggs. Finally
coat egg-coated chicken piece in bread
crumbs. Repeat with all chicken pieces.

Heat large frying pan over medium high

heat. Add canola oil. When oil is hot. Add
chicken pieces. Don't over crowd the
pan. Cook in batches in frying pan if
needed. Cook fingers on each side until
golden brown, about 2 minutes on each
side.
 Chili
Chili
Chili
ChiliÀ
Chili
Chili
Chili À
À
À La
La
La
ÀLa
À
À Lily
Lily
Lily
LaLily
La
La Lily
Lily
Lily

Ingredients
1 tbsp / 15 ml canola oil
1 lb / 454 g extra lean ground beef or
extra lean ground turkey
1 small onion, diced (about 1/2 cup)
1 red pepper, diced (about 1 cup)
2 cloves garlic, grated or minced
1 (14-oz/398 ml) can kidney beans, rinsed
and drained
1 can (27-oz/796 ml) diced plum
tomatoes
1 tbsp / 15 ml tomato paste
1 cup / 250 ml low sodium chicken stock
2 large bay leaves
2 to 3 tsp / 10 ml to 15 ml chili powder
1 tbsp / 15 ml Worcestershire sauce
Salt and pepper, to taste
Whole wheat toasted bread or quinoa or
brown rice, for serving
Optional ingredients
1 tsp/5 ml dried oregano
2 rib celery, diced, about 1/2 cup
1 jalapeno, diced (about 1 tbsp)
2 tbsp / 30 ml chopped cilantro, for
serving
Hot sauce, to taste, for serving
Grated cheese, for serving
Sour cream, for serving
Directions
Heat large casserole pot over medium
high heat. When pot is hot, add canola oil
and ground meat. Season meat with salt
and pepper. As meat browns, stir to cook
evenly. When meat is well browned,
about 5 to 8 minutes, season with 2
tsp/10 ml chili powder, oregano and bay
leaves. Add celery, onions, red peppers
and jalapeno. Cook until vegetables have
softened slightly, about 5 minutes.
Add garlic and continue to cook, until
garlic is soft, about 2 minutes. Add
Worcestershire sauce and kidney beans.
If you don't like a lot of beans in your
chili, mash some of the beans with a
potato masher. Add diced tomatoes,
tomato paste and chicken stock. Increase
heat to high and bring chili to a boil.
Reduce heat to medium low. Let chili
cook, partially covered, stirring
occasionally, until chili is slightly
thickened, vegetables are soft, about 25
to 30 minutes. Add cilantro, if desired.
Taste for seasoning. Adjust with more
chili powder. Serve chili with slices of
toasted whole wheat bread, or quinoa or
brown rice. Also serve with grated
cheese and/or sour cream if desired.
Makes about 6 cups.
Yield: 6 servings.
 Chocolate
Chocolate
Chocolate Salami
Salami
Salami
ChocolateSalami
Chocolate
Chocolate
Chocolate Salami
Salami
Salami

Add lady fingers to re-sealable plastic

bag and crush with rolling pin so they
resemble rough coarse crumbs. You need
about 1 cup / 250 ml.

Add lady finger crumbs, almonds, rice

cereal and dried cherries to the
chocolate mix. Stir to combine.

Combine chocolate mixture with dry

mixture. Stir with spatula to thoroughly
Ingredients combine. Let cool for 10 to 15 minutes.
This will make it easier to roll the
3.5 oz / 100 g dark chocolate
mixture.
3.5 oz / 100 g milk chocolate
3 tbsp / 45 ml butter
Place a piece of plastic wrap, then
2 tbsp / 30 ml honey
parchment paper on top, each about 60
Pinch of cinnamon
inches / 152 cm in length on work
Pinch of salt
surface. Plop spoonfuls of the chocolate
1 tsp / 5 ml vanilla
mixture onto parchment paper, forming a
4 lady finger cookies
log shape (about 40-inches x 3-inch/102
1/2 cup / 125 ml almonds, chopped, skin
cm x 7 cm).
on, toasted
1 cup / 250 ml rice cereal
Tightly roll log in plastic wrap so width is
1/2 cup / 125 ml dried cherries (finely
about 2-inches/5 cm. Taper ends so
chopped, if desired), or cranberries or
rounded like a salami. Refrigerate until
apricots,
set, about 2 to 3 hours.
finely chopped
Cut chocolate salami into 1/2-inch/1.3 cm
Directions slices. Serve with small dollop (about 1
Fruit, for serving with salami (try tsp/5ml) of yogurt cream. Store in
strawberries, kiwis, pomegranate or refrigerator. Makes about 20 slices.
raspberries)
Yield: 20 servings
Melt dark chocolate, milk chocolate and
butter, over double boiler. (A double
boiler is when you place a heat safe bowl
over a pot of simmering water. Do not let
the bowl touch the water. If the heat is
too high, it will scorch the chocolate.)

When chocolate is melted, stir in honey,

cinnamon, salt and vanilla.
 Crêpes
Crêpes
Crêpes
Crêpes
Crêpes
Crêpes
Crêpes

Cover and refrigerate for 1 to 2 hours or

overnight. Letting the batter rest makes a
smooth batter and tender finished crêpe.
Consistency of batter should be that so
able to easily pour it, similar to
consistency of whipping cream. Thin with
a little water or milk if batter is too thick.

Heat pan over medium heat. Use

5-inch/13cm or 7-inch/18cm crêpe pan or
non stick fry pan works. When pan is hot,
Ingredients brush with oil. Remove excess with paper
towel. Pour 2 tbsp/30ml to 3 tbsp/45ml
2 large eggs
of batter into centre of pan, swirling pan
1 1/4 cups/310ml low fat milk (1%)
so batter evenly coats the bottom of the
1/4 cup/60ml whole wheat flour
pan. Cook until set, about 1 minute.
1/2 cup/125ml all purpose flour
Loosen and flip crêpe with oven heat
1/4 tsp/1ml salt
proof spatula or fork. Let cook for
1 tsp/5ml sugar
another 30 seconds.
1 tbsp/15ml melted butter
Canola oil, for brushing the pan
Transfer to parchment lined dish or
cookie rack. Stack crepes one on top of
For Orange Cinnamon Crêpes
the other.
For 1 serving:
1 tsp cinnamon sugar
Makes: 2 cups of batter
1/4 cup Mandarin oranges
Icing sugar, for dusting
Yield: sixteen 5-inch crêpes or twelve
7-inch crêpes
For 12 servings:
12 tsp/60ml cinnamon sugar
For Orange Cinnamon Crêpes
3 cups Mandarin oranges
Icing sugar, for dusting
For 1 serving:
1 tsp cinnamon sugar
Directions 1/4 cup Mandarin oranges
Whisk eggs, milk, whole wheat flour, all Icing sugar, for dusting
purpose flour, salt, sugar and melted
butter in large bowl until combined, For 12 servings:
alternatively mix in a blender. 12 tsp/60ml cinnamon sugar
3 cups Mandarin oranges
Icing sugar, for dusting

Sprinkle each crêpe with 1 tsp/5ml

cinnamon sugar and 1/4 cup mandarin
oranges. Roll. Dust with a little icing
sugar.
 Granola
Granola
Granola Breakfast
Breakfast
Breakfast
GranolaBreakfast
Granola
Granola
Granola Parfait
Parfait
Parfait
BreakfastParfait
Breakfast
Breakfast Parfait
Parfait
Parfait

Ingredients
1/2 cup/125ml granola
1/2 cup/125ml fruit (use plums and
peaches, cherries)
3/4 cup/185ml yogurt (175gram
container)

Directions
Layer yogurt, fruit and granola in parfait
glasses or other 6-ounce to 8-ounce
glass.

Yield: 1 serving
 Home-Made
Home-Made
Home-Made Orange
Orange
Orange
Home-MadeOrange
Home-Made
Home-Made
Home-Made Soda
Soda
Soda
OrangeSoda
Orange
Orange Pop
Pop
Pop
SodaPop
Soda
Soda Pop
Pop
Pop

Ingredients
1 tbsp/15ml frozen orange juice
concentrate (100 % pure juice) (thawed
slightly)
1 cup/250ml soda water or sparkling
water (chilled)

Directions
Add orange juice concentrate to tall
glass. Fill with soda water. Stir. Add ice if
desired.
Yield: 1 serving (8-ounce)
 Jennifer
Jennifer
Jennifer Italiano's
Italiano's
Italiano's
JenniferItaliano's
Jennifer
Jennifer
Jennifer Raw
Raw
Raw
Italiano'sRaw
Italiano's
Italiano's Lasagna
Lasagna
Lasagna
RawLasagna
Raw
Raw Lasagna
Lasagna
Lasagna

Ingredients
This lasagna has a few steps but is truly
worth it. Skip or add some of your
favorite ingredients instead.
NOODLES
6-8 zucchini that have been mandolin or
sliced horizontally as thin as possible
RICOTTA 'CHEESE'
4 cups / 1 L of soaked cashews
2 cloves of garlic
2 heaping tbsp / 30 ml of nutritional
yeast (optional)
2 tbsp / 30 ml of yellow onion
2 tbsp / 30 ml of fresh herbs of your
choice (thyme, basil, parsley, or a
combination)
Juice of 2 lemons
1 cup / 250 ml of water
2tbsp / 30 ml of olive oil
FRESH BASIL PESTO
2 cups / 500 ml of packed fresh basil
1/2 cup /125 ml of sprouted sunflower
seeds
3/4 cup / 188 ml of olive oil
1 tsp / 5 ml of Celtic sea salt
Pinch of ground black pepper
Directions
RICOTTA CHEESE
Blend onions and garlic in food processor
with 1/4 of water to obtain a paste. Add
cashews and remaining ingredients
except for fresh herbs. Process until
smooth. You may want to add water
slowly as you go. You do not want this to
be too watery. It should have a thick
consistency. Once smooth, add fresh
herbs and mix.
Add water as needed to make smooth.
FRESH BASIL PESTO
Place all ingredients, except for
sunflower seeds and blend. Add
sunflower seeds and pulse. You want
chucky pieces of sunflower seeds. Do not
over blend.
ASSEMBLE:
Horizontally lay slices of the zucchini
noodle on the bottom of a 12" by 20"
lasagna pan (or whatever size you have).
Be sure to overlap ends of noodles and
double up. Spread marinated tomatoes
and all their juices on first layer. Top this
layer with a double layer of noodles the
opposite direction, still overlapping.
Spread ricotta 'cheese' on next layer. You
may want to use a little bit of water on
your hands or spatula in order to spread
the 'cheese' smoothly. Top 'cheese' with
basil pesto. Layer a third layer of noodles
going the opposite direction again, still
overlapping and topping with sundried
tomato tapenade. Top with another layer
of noodles. Garnish with fresh basil.
Serve at room temperature. Yields 12
pieces.
 Joanne
Joanne
Joanne Yolles'
Yolles'
Yolles'
JoanneYolles'
Joanne
Joanne
Joanne Incredible
Incredible
Incredible
Yolles'Incredible
Yolles'
Yolles' Crème
Crème
Crème
IncredibleCrème
Incredible
Incredible Crème
Crème
Crème
Brûlée
Brûlée
Brûlée
Brûlée
Brûlée
Brûlée
Brûlée
Bake the custard until almost set in the
centre when the pans are gently shaken,
about 40-45 minutes.

Using a metal spatula, transfer custards

to work surface and cool about 30
minutes. Chill at least 3 hours before
serving.

To serve, preheat oven to "broil."

Ingredients
4 cups (900 ml) 35% cream
3/4 cup (150 gm) sugar
1 vanilla bean, split lengthwise
9 large egg yolks
Approx. 1/2 cup (100gm) sugar for
caramelizing
Directions
Preheat oven to 300F.
Place 8 fluted flan dishes into each of
two roasting pans. (Depending on the
size of your oven, you may have to bake
the custards in two stages)
Sprinkle about 1 tbsp of sugar evenly
over each custard. Place crème brûlées
on cookie sheet before broiling in oven
for 1-2 minutes, or until sugar melts and
browns evenly. Let crème brûlées sit to
allow sugar to harden, then serve.
Alternately:
To serve, sprinkle about 1 tablespoon
sugar evenly over each custard. Working
with one dish at a time, hold a blowtorch
so that the flame is 2 inches above the
surface. Direct the flame so that the
sugar melts and browns evenly. Serve
immediately.

Mix cream and sugar in a medium size

saucepan. Using a small sharp knife,
scrape the seeds from the vanilla bean
then add seeds and bean to saucepan.
Stir over medium heat until the sugar
dissolves and the mixture comes to a
simmer. Remove from heat and steep for
10 minutes.

Whisk yolks in a medium bowl until

blended. Gradually whisk in the hot
cream mixture just to blend. Strain the
mixture then divide among flan dishes.

Place the roasting pans on the centre

rack of the oven. Carefully pour hot
water into the outer pan to come about
halfway up the sides of the flan dishes.
 Lily's
Lily's
Lily's Clever
Clever
Clever
Lily'sClever
Lily's
Lily's
Lily's Strawberry
Strawberry
Strawberry
CleverStrawberry
Clever
Clever Cobbler
Cobbler
Cobbler
StrawberryCobbler
Strawberry
Strawberry Cobbler
Cobbler
Cobbler

In baking dish, add strawberries, sugar,

honey, allspice, orange zest and vanilla.
Toss to combine. Set aside and make
cobbler topping. Add whole wheat flour,
all purpose flour, baking powder, sugar
and salt to a large bowl. Stir to
thoroughly combine the dry ingredients.

Cut in butter, that is, rub butter into flour

mixture with your fingertips quickly and
thoroughly until butter is incorporated
Ingredients into flour. The mixture will look like
coarse crumbs. It's okay if the crumbs are
FRUIT LAYER
not the same size. Try not to overwork
2 lb / 907 g fresh strawberries, washed,
the mixture - the butter will melt out and
stems removed, quartered
the texture of the topping won't be as
2 tbsp / 30 ml sugar
fluffy.
2 tbsp / 30 ml honey
1 tsp / 5 ml orange zest
Add milk and vanilla to flour mixture. Stir
1 tsp / 5 ml vanilla
in the milk with a wooden spoon - don't
Pinch of allspice
overmix - you just want the batter to
1 tbsp / 15 ml butter, for greasing the pan
start coming together.
COBBLER TOPPING
Plop spoonfuls of batter onto top of fruit
1/4 cup / 60 ml whole wheat flour
mixture. (Note: You don't spread the
1/2 cup / 125 ml all purpose flour
batter on top, you want some of the fruit
2 tsp / 10 ml baking powder
mixture to show through so you have a
1/4 tsp / 1 ml salt
cobblestone
3 tbsp / 45 ml sugar
effect when the cobbler bakes.)
3 tbsp/ 45 ml cold butter, cut in cubes
1 tsp / 5 ml vanilla
Bake in preheated oven until fruit
1/2 cup / 125 ml milk (2% milk)
mixture is bubbly throughout and
topping is golden brown, about 35 to 40
Directions minutes, depends how juicy the
Preheat oven to 375F/191C. strawberries are. (Note: If topping is
getting too brown, loosely cover cobbler
Generously grease a 9- x 9- inch / 23 x 23 with foil paper.)
cm baking dish with 1 tbsp / 15 ml butter.
Leave extra butter in the pan. Cut Yield: 6 servings
strawberries in quarters, about 6 cups /
1.5 L.
 Lily's
Lily's
Lily's Cran-Orange
Cran-Orange
Cran-Orange
Lily'sCran-Orange
Lily's
Lily's
Lily's Crinkle
Crinkle
Crinkle
Cran-OrangeCrinkle
Cran-Orange
Cran-Orange Pops
Pops
Pops
CrinklePops
Crinkle
Crinkle Pops
Pops
Pops

Ingredients
1/4 cup / 60 ml chopped frozen
cranberries
3 tbsp / 45 ml orange juice concentrate,
slightly thawed (100% orange juice)
1 tsp / 5 ml grated orange zest
1 tbsp / 15 ml honey
1 cup / 250 ml frozen vanilla yogurt

Directions
Thaw frozen cranberries slightly so easier
to chop. For a less puckering power ice
pop, use fewer cranberries.
Add chopped cranberries, orange juice
concentrate, orange zest and honey to a
medium bowl.

Stir with spoon to combine. Fold in

frozen vanilla yogurt and stir with to
combine.
Evenly divide orange cranberry mixture
among the 4 paper cups.
Cover each cup with plastic wrap. Double
the cup to hold the plastic wrap in place.
Cut a small slit in top of plastic wrap.
Place wooden stick through slit. This will
also help the stick stay upright.
Freeze ice pops until frozen solid, about
4 to 8 hours depending on the
temperature of your freezer.
Yield: 4 servings
 Lily's
Lily's
Lily's Fruit
Fruit
Fruit
Lily'sFruit
Lily's
Lily's
Lily's Gazpacho
Gazpacho
Gazpacho
FruitGazpacho
Fruit
Fruit Gazpacho
Gazpacho
Gazpacho

Yield: 4 servings

Ingredients
3 1/2 cups / 975 ml roughly chopped
seedless watermelon
2 tbsp / 30 ml fresh lime juice
1 tbsp / 15 ml honey 1-inch piece of
ginger
2 kiwi, diced
1 small mango, diced
1 cup / 250 ml diced cantaloupe
12 seedless red grapes

Directions
To make watermelon juice or base of
fruit gazpacho soup: Roughly chop
watermelon and add to blender. Grate
ginger into small bowl. Optional: Gather
with fingers and squeeze to make 1 tsp /
5 ml fresh ginger juice. Add ginger juice,
lime juice and honey to blender. Puree
ingredients in blender until smooth.
Transfer to large bowl.

Add diced kiwi, mango, cantaloupe and

grapes. Stir to combine. Taste and adjust
seasoning.

Refrigerate and let flavours marry and

chill, about 1 hour.

Serve soup chilled.

Makes about 4 cups / 1 L.

 Lily's
Lily's
Lily's Green
Green
Green
Lily'sGreen
Lily's
Lily's
Lily's Zucchini
Zucchini
Zucchini
GreenZucchini
Green
Green Zpectacular
Zpectacular
Zpectacular
ZucchiniZpectacular
Zucchini
Zucchini Zpectacular
Zpectacular
Zpectacular

Simmer the soup until the potatoes are

fork tender, falling a part, about 20
minutes. Add peas and cook another 2 to
3 minutes until heated through. Add
spinach and basil, let cook until spinach
has wilted, about 1 minute. Add a pinch
of nutmeg.

Remove from heat and puree soup with

hand blender. Alternatively puree in
blender. Blender will yield a smoother
Ingredients soup but hand blender is easier. If using a
blender, carefully puree hot soup in
2 tbsp / 30 ml butter
batches and do not fill blender full.
1 small onion, chopped
Process carefully with clean dish
2 cloves garlic, grated or sliced
towel/oven mitts on top of lid while
3 medium zucchini, roughly chopped
blending to protect hands from hot soup.
1 cup / 250 ml tightly packed baby
spinach
If desired, serve soup with a sprinkle of
1 cup / 250 ml frozen peas
grated parmesan cheese.
1 medium potato, roughly cut in small
cubes
Makes about 5 1/4 cups / 1310 ml to 1375
3 cups / 750 ml chicken stock or
ml.
vegetable stock, preferably low sodium
10 fresh basil leaves, torn Pinch of freshly
Yield: 4 servings (about 1 1/4 cup/310 ml
grated nutmeg (optional)
per serving)
Grated parmesan cheese, for serving
(optional)

Directions
Add butter to a large saucepan over
medium-high heat. Add onion. Cook,
stirring, until the onion has softened,
about 3 minutes. Add garlic and cook
until soft, about 2 minutes.

Add zucchini. Cook, stirring, until

softened slightly, about 3 to 5 minutes.

Add potatoes and chicken stock.

Increase heat to high and bring to a boil.
Reduce heat to medium, medium low.
 Lily's
Lily's
Lily's Guacamole
Guacamole
Guacamole
Lily'sGuacamole
Lily's
Lily's
Lily's Guacamole
Guacamole
Guacamole

Ingredients
1 ripe avocado
1/4 small onion, minced
1 small garlic clove, minced
Juice of 1/2 lemon or lime
1/4 tsp/2 ml ground cumin
8-10 cilantro leaves, roughly chopped
Salt and pepper, to taste

Directions
Cut avocado in half. Remove pit. Scoop
out meat with spoon into medium bowl.
Mash with fork.

Add onion, garlic, lemon juice, cumin and

cilantro to avocado. Season the mixture
with salt and pepper. Gently stir to
combine.

Taste for seasoning and adjust with salt

and pepper and lemon juice.

Yield: 12 (2 tbsp/30 ml) servings

 Lily's
Lily's
Lily's Pork
Pork
Pork
Lily'sPork
Lily's
Lily's
Lily's Souvlaki
Souvlaki
Souvlaki
PorkSouvlaki
Pork
Pork Souvlaki
Souvlaki
Souvlaki

Directions
For the marinade, combine olive oil,
garlic, oregano and lemon juice. Pour
marinade on cubes of pork tenderloin
and refrigerate. Marinate for 1 hour. (Pork
tenderloin is already a tender cut of meat
so the marinade is more for flavour than
for tenderizing. Thread 4 pieces on each
skewer. Season with salt and pepper.

Ingredients Make sure barbecue/grill is brushed

(16 wooden skewers, soaked in water for clean. Preheat grill on high heat. Reduce
1 hour) heat to medium low. Brush grill with
canola oil. Grill souvlaki, turning every 2
1 pork tenderloin, (about 375 grams, minutes to ensure even cooking. Cook
cubed into 32 pieces) until meat is cooked through, about 10
Salt and pepper, to taste minutes.
Canola oil, for brushing grill
ASSEMBLY
PORK SOUVLAKI MARINADE
Serve kebabs with pita bread
2 tbsp/15ml olive oil
2 cloves garlic, minced
2 tsp/10ml oregano
Juice of 1 lemon juice

ASSEMBLY

Tzatziki, (store bought)

8 small whole wheat pita bread
1 cucumber, cubed
1 large tomato, cubed
1 small red onion, cut in rings
Handful of black kalamata olives,
optional
 Lily's
Lily's
Lily's Quintessential
Quintessential
Quintessential
Lily'sQuintessential
Lily's
Lily's
Lily's Quirky
Quirky
Quirky
QuintessentialQuirky
Quintessential
Quintessential Quesadilla
Quesadilla
Quesadilla
QuirkyQuesadilla
Quirky
Quirky Quesadilla
Quesadilla
Quesadilla

Ingredients
1 small (8-inch/20 cm) whole wheat
tortilla
2 shaved slices of genoa salami
5 sprigs of dandelion greens, chopped
1/2 small clove garlic, chopped or pinch
of granulated garlic (optional)
1/2 ounce / 14 g bocconcini cheese,
thinly sliced
1 tsp / 5 ml canola oil or olive oil, for
brushing pan

Directions
On one half of the tortilla, layer
dandelion greens, a sprinkle of garlic,
salami and bocconcini slices. Fold tortilla
in half.

Heat pan over medium high heat. When

pan is hot, brush pan with oil.

Add folded tortilla to pan. Cook on each

side until golden brown and cheese starts
to melt, about 4 minutes per side.

Cut quesadillas in half or thirds. Serve

with Quatro Lettuce Salad.

Yield: Makes 1 small quesadilla.

 Lily's
Lily's
Lily's Thrillin'
Thrillin'
Thrillin'
Lily'sThrillin'
Lily's
Lily's
Lily's Chillin'
Chillin'
Chillin'
Thrillin'Chillin'
Thrillin'
Thrillin' Wings
Wings
Wings
Chillin'Wings
Chillin'
Chillin' Wings
Wings
Wings

Alternatively, mix in a large re-sealable

plastic bag. Add chicken wings and toss
to coat. (If desired, for more flavour, let
chicken wings marinate, refrigerated, for
as little as 30 minutes or overnight.)

Preheat oven to 425F / 218C.

Line a large baking sheet with foil or

using a roasting pan with rack, line
bottom pan with foil. Transfer wings to
Ingredients prepared pan and bake.
Flip wings after 15 minutes of baking and
12 chicken wings, preferably drummettes
continue cooking for another 15 minutes.
(about 1.3 lb/590 g), loose skin removed
(Total cooking time, about 30 minutes.)
Cook wings until dark golden brown,
sticky and meat juices are clear and no
MARINADE
longer pink.
2 cloves garlic, grated
2 tsp / 10 ml grated ginger
Serve with lots of veggie sticks. Makes 12
1/2 tsp / 2.5 ml allspice
wings.
1/4 tsp / 1 ml cayenne pepper, or to taste
Yield: 4 servings (3 wings each)
1/2 tsp / 1 ml red chilli flakes, or to taste
1 tbsp / 45 ml orange juice
1 tbsp / 15 ml honey
1 tbsp / 15 ml soy sauce
1 tbsp / 15 ml Dijon mustard
Salt and pepper, to taste
Veggie sticks, such as carrot, celery, bell
pepper, cucumber, broccoli, cauliflower,
for serving

Directions
Remove any loose skin from wings with
fingers and then cut off with paring knife.
Add garlic, ginger, allspice, cayenne,
chilli flakes, orange juice, honey, soy
sauce, Dijon mustard and salt and pepper
to a large bowl. Stir to combine.
 Lily's
Lily's
Lily's Wacky
Wacky
Wacky
Lily'sWacky
Lily's
Lily's
Lily's Italian
Italian
Italian
WackyItalian
Wacky
Wacky Wedges
Wedges
Wedges
ItalianWedges
Italian
Italian Wedges
Wedges
Wedges

Ingredients
2 medium Yukon Gold potatoes, washed,
skin on
2 tbsp / 30 ml olive oil
1/2 tsp / 2.5 ml granulated garlic or 1
clove fresh garlic, grated
Salt and pepper, to taste

Directions
Preheat oven to 400oF/205oC

To cut potatoes in wedges: first cut

potato in quarters lengthwise. Then cut
each piece in half or thirds, lengthwise,
depending on size of potato.

Add potato wedges and olive oil to

medium bowl. Season with salt and
pepper and garlic. Toss to combine.

Transfer to baking sheet. Don't let

wedges overlap.

Bake wedge fries until golden brown and

centre of potato is tender, about 25
minutes, flipping fries once or twice while
baking. Adjust baking time depending on
how thick you like your wedges fries.
Serve with Tomato Dipping Sauce.

Yield: 4 servings
 Mashed
Mashed
Mashed Potatoes
Potatoes
Potatoes
MashedPotatoes
Mashed
Mashed
Mashed Potatoes
Potatoes
Potatoes

Ingredients
4 medium Yukon Gold potatoes, washed,
peeled and cut into large cubes
1/2 cup / 125 ml milk (1% or 2%)
1 tbsp / 15 ml butter
Salt and pepper, to taste
Pinch of nutmeg (optional)

Directions
Add potatoes to medium pot. Cover
potatoes with cold salted water.

Bring to a boil over high heat. Reduce

heat to medium low and partially cover
with lid. Let simmer until fork tender,
about 15 to 20 minutes.

Drain potatoes well. Add potatoes back

to pot.

Transfer pot back to stove top over low

heat. Add butter and milk. Season with
salt and pepper, and nutmeg. Mash with
potato masher. Add more milk if mixture
seems dry. Mash until smooth but don't
overmash . . . you'll get gluey mashed
potatoes.
 Matt's
Matt's
Matt's Black
Black
Black
Matt'sBlack
Matt's
Matt's
Matt's Bean
Bean
Bean
BlackBean
Black
Black Salsa
Salsa
Salsa
BeanSalsa
Bean
Bean Salsa
Salsa
Salsa

Ingredients
1/2 cup/125ml canned black beans, rinsed
and drained
1/2 cup/125 ml cooked corn kernels
1/2 cup/125 ml chopped cucumbers
1/2 cup/125 ml red pepper
3 tbsp/45 ml chopped red onion
1 small garlic clove, minced
8-10 cilantro leaves, roughly chopped
(optional)
Juice of 1 lime juice
1 tbsp/15 ml olive oil
1 tsp/5ml chili powder
Salt and pepper, to taste

Directions
In a medium bowl, add black beans, corn,
cucumbers, red pepper, red onion, garlic,
cilantro, lime juice and olive oil. Season
with salt and pepper and chili powder.
Stir to combine.

Taste for seasoning and adjust with salt,

pepper, chili powder and lime juice.

Servings: 16 (2 tbsp/30 ml) servings

 Matt's
Matt's
Matt's Ragin'
Ragin'
Ragin'
Matt'sRagin'
Matt's
Matt's
Matt's Cajun
Cajun
Cajun
Ragin'Cajun
Ragin'
Ragin' Sweet
Sweet
Sweet
CajunSweet
Cajun
Cajun Potato
Potato
Potato
SweetPotato
Sweet
Sweet Potato
Potato
Potato
Fries
Fries
Fries
Fries
Fries
Fries
Fries
Bake fries until golden brown and centre
of potatoes are tender, about 15 minutes,
flipping fries once or twice while baking.
Adjust baking time depending on how
thick or thin you like your sweet potato
fries. Serve with salsa for dipping.

Ingredients
1/2 tsp / 2.5 ml chili powder
1/4 tsp / 1 ml cumin
1/4 tsp / 1 ml garlic powder
1/4 tsp / 1 ml ginger powder
Pinch cayenne pepper (optional)
1/4 tsp / 1 ml salt
1/4 tsp / 1 ml freshly ground pepper
2 medium sweet potatoes, washed,
peeled
2 tbsp / 30 ml olive oil
1 cup / 250 ml salsa, for dipping

Directions
Preheat oven to 400oF/205oC.

To make Cajun seasoning mix: In a small

bowl, add chili powder, cumin, garlic,
ginger, cayenne, salt and pepper. Stir to
combine.

Cut potatoes in 1/2-inch/1 cm slices. Then

cut into 1/2-inch/1 cm thick pieces so
they measure approximately 1/2-inch x
1/2-inch x 5-inch/1 cm x 1 cm x 12 cm.

Add sweet potatoes fries, olive oil to a

medium bowl. Season with Cajun
seasoning mix. Toss.

Transfer to baking sheet. Don't let fries

overlap.
 Oven
Oven
Oven Baked
Baked
Baked
OvenBaked
Oven
Oven
Oven Vegetable
Vegetable
Vegetable
BakedVegetable
Baked
Baked Chips
Chips
Chips
VegetableChips
Vegetable
Vegetable Chips
Chips
Chips

Ingredients
1 potato
1 sweet potato
1 zucchini
Olive oil or Canola oil, for brushing
Coarse salt, to taste
Freshly cracked black pepper, optional

Directions
Preheat oven to 350 degrees F.

Line 3 baking sheets with parchment

paper.

Slice vegetables to 1/8-inch thickness

with knife, mandolin or food processor.

Brush or spray vegetables with a little

olive oil or toss in a bowl. Sprinkle with
coarse salt and freshly cracked black
pepper.

Transfer vegetable slices onto baking

sheets in single layer, not overlapping on
a baking sheet.

Bake until golden and crisp, about 10 to

15 minutes.

Yield: 3 servings
 Oven
Oven
Oven Dried
Dried
Dried
OvenDried
Oven
Oven
Oven Fruit
Fruit
Fruit
DriedFruit
Dried
Dried Chips
Chips
Chips
FruitChips
Fruit
Fruit Chips
Chips
Chips

Ingredients
1 apple
1 banana or plantain
1 kiwi
Lemon juice, freshly squeezed for tossing

Directions
Preheat oven to 250 degrees F.
Alternatively use dehydrator.

Line 3 baking sheets with parchment

paper.

Slice fruit to paper thin with knife,

mandolin or food processor.

Toss fruit with lemon juice.

Transfer fruit slice single layer onto

baking sheets in single layer, not
overlapping on a baking sheet. Bake in
low oven until dry and crisp, about 4 to 5
hours. Alternatively, use dehydrator and
follow manufacturer instructions.

Yield: 3 servings
 Paper
Paper
Paper Lily
Lily
Lily
PaperLily
Paper
Paper
Paper Lily
Lily
Lily

Add sesame oil, soy sauce, chicken stock,

garlic, ginger, curry powder, to small
bowl. Stir to combine. Set aside.

Cut a rectangular piece of parchment

paper, about 13-inch x 16-inches / 32.5
cm x 40.5 cm. Fold parchment in half.

(Alternatively use aluminum foil if you

don't have parchment paper.)

Ingredients Unfold rectangle of parchment paper.

Open and brush centre of parchment
About 3/4 cup / 175 ml rice noodles (use
lightly with vegetable oil.
rice noodles the thickness of linguine)
Add rice noodles, vegetables, shrimp
3 medium shrimp peeled, veined, tail
onto one side of the sheet of parchment
removed
paper, next to the fold. Leave about a
1 tsp / 5 ml sesame oil
1-inch / 2.5 cm margin around the filling.
1 tsp / 5 ml soy sauce
Pour soy sauce
1 1/2 tbsp / 22.5 ml chicken stock
mixture evenly on top of filling. Lightly
1/2 tsp / 2.5 ml grated ginger
toss to combine ingredients.
1/2 tsp / 2.5 ml grated garlic
1/4 tsp / 1 ml mild curry powder
1 cup / 250 ml mixed vegetables
Seal the parcels by first folding over the
1/2 tsp / 2.5 ml vegetable oil, for oiling
empty half of parchment paper. Then,
parchment paper
starting at one end, twist the edges of
1 tsp / 5 ml toasted sesame seeds, for
the paper together, crimping the edges
garnish
to form a tight seal, working along the
1 green onion, sliced on the diagonal, for
edge until you have a half-moon shape.
garnish
Twist the very end tightly to create a
good seal. Lay the parchment parcel on a
Directions baking sheet.
Preheat oven to 350F / 177C.
Bake about 10 minutes, parcels will puff
Note: if using frozen shrimp - should be slightly and turn golden; shrimp will be
fully thawed. cooked through. Transfer the parcels to a
plate. Carefully, use scissors to cut open
Soak rice noodles in hot water until the packages at the table - it will be
pliable, about 15 minutes. (Rice noodles steamy.
should be immersed in hot water when
soaking.) Drain. Rice noodles measure
approximately 1 cup / 250 ml once
soaked.
 Pita
Pita
Pita Chips
Chips
Chips
PitaChips
Pita
Pita
Pita Chips
Chips
Chips

Ingredients
4 medium (8-inch/20 cm) whole wheat
pitas (preferably pocket-style pitas)
2 tbsp/30 ml olive oil

Directions
Preheat oven to 400 degrees F/204
degrees C.

Cut each pita into 6 wedges. If using

pocket-style pitas, split wedges in half to
total 12 wedges.

Transfer pita wedges to baking sheet and

brush with olive oil.

Bake in middle rack until golden and

toasted, about 4 to 5 minutes.

Yields: 8 servings
 Pizza
Pizza
Pizza
Pizza
Pizza
Pizza
Pizza

Ingredients
STRETCHY PIZZA DOUGH
1/4 cup/60ml warm water
1 envelope active dry yeast (1/4 ounce,
scant tbsp/15ml)
1 tsp/5ml sugar
1 cup/250ml warm water
1/2 cup/125ml whole wheat flour
2 1/2 cups/625ml (to 2 3/4 cups/675ml)
all purpose-flour
3 tbsp/45ml olive oil
2 tsp/10ml salt
Flour, for kneading
(2 tbsp/30ml cornmeal or flour, for
dusting the pizza pans)
ASSEMBLY
1 cup/250ml tomato sauce (about 1/2
cup for each pizza)
12-ounces/340gram mozzarella(, grated)
(6-ounces/120grams per pizza)
Pizza toppings of your choice (like fresh
basil, red onion, bell peppers, garlic)
Salt and pepper, to taste
(1 tbsp/15ml extra virgin olive oil, (1/2
tbsp for drizzling on each pizza),
optional)
TOPPINGS TO CHOOSE FROM:
Olive oil
Ham
Red and green bell peppers
Red onion
Pineapple
Pepperoni (note high in fat) so no
pepperoni
Garlic
Olives
Hot peppers or hot pepper flakes
Mushrooms
Plum tomatoes, sliced, or grape
tomatoes, halved
Salt and pepper, to taste
Chicken
Broccoli
Directions
To activate or proof yeast: add 1/4 cup of
warm water and sugar to a small bowl.
Add yeast. Stir to combine and let sit
until foamy, about 5 to 10 minutes.
In a large bowl, add 1 cup water, olive oil
and salt. Add yeast mixture. Gradually
add 1/2 cup/125ml whole wheat flour and
2 1/2 cup/625ml all purpose flour, stirring
to combine into a ball. If dough is too
sticky add 1/4 cup/60ml more all
purpose flour.
Transfer to floured work surface. Knead
until smooth and elastic, adding more
flour if dough is sticky. Knead about 10
minutes.
Transfer dough to large oiled bowl.
Cover with plastic wrap. Let rest in a
warm spot until doubled in size, about 45
to 60 minutes.

Fresh basil
Oregano, dried
Punch down dough. Divide dough in half.
Using your hands, stretch and pull each
ball of dough into a 10 to 12-inch round.
Alternatively, use a rolling pin.

Preheat oven to 425 degrees F.

Sprinkle 2 pizza pans with cornmeal or

flour and place a round of dough on top
of cornmeal on each pizza pan.

Spread 1/2 cup/125ml tomato sauce over

each round of dough on top of cornmeal
on each pizza pan.

Spread 1/2 cup/125ml tomato sauce over

each round of dough. Sprinkle with
cheese and finish with toppings of your
choice and a light drizzle of olive oil.

In preheated 425 degree F. oven, bake

pizza until cheese is bubbly and crust is
golden brown, about 10 to 15 minutes.

Yield: two 10 to 12-inch pizzas

Servings: 8
 Quatro
Quatro
Quatro Lettuce
Lettuce
Lettuce
QuatroLettuce
Quatro
Quatro
Quatro Salad
Salad
Salad
LettuceSalad
Lettuce
Lettuce with
with
with
Saladwith
Salad
Salad Quirky
Quirky
Quirky
withQuirky
with
with Quirky
Quirky
Quirky
Croutons
Croutons
Croutons
Croutons
Croutons
Croutons
Croutons
Directions
QUIRKY CROUTONS
Preheat oven to 350F/177C.

In a large bowl, add both cereals, pecans,

peanuts, sesame seeds and flax seeds.
Toss to combine. Set aside.

In a small bowl, add melted butter, maple

Ingredients
QUIRKY CROUTONS
2 cups / 500 ml shredded wheat or oat
crisp square-shaped cereal
2 cups / 500 ml multigrain O-shaped
cereal
3/4 cup / 175 ml pecans
3/4 cup / 175 ml peanuts
2 tbsp / 30 ml sesame seeds
1 tbsp / 15 ml flax seeds
2 1/2 tbsp / 37.5 ml melted butter
1 tbsp / 15 ml maple syrup
1 tbsp / 15 ml Worcestershire sauce
1 1/2 tsp/7.5 ml granulated garlic
1 tsp / 5 ml soy sauce
1 tsp / 5 ml chili powder
Pinch of cayenne
Salt and pepper, to taste
QUATRO LETTUCE SALAD
6 cups / 1.5 L of four different lettuces
(like romaine, Boston bib, leaf lettuce
and baby spinach)
4 tbsp / 60 ml olive oil
2 tbsp / 30 ml apple cider vinegar
1 tsp / 5 ml honey
1 tsp / 5 ml Dijon mustard
1/2 cup / 125 ml quirky croutons
Salt and pepper, to taste
syrup, garlic, soy sauce, Worchestershire
sauce, chili powder and pinch of cayenne.
Season with salt and pepper. Stir to
combine.
Toss seasoning mix with cereal mixture.
Transfer to large baking sheet.
Bake until golden and toasted, about 10
to 12 minutes. Stir mixture while baking
to ensure evenly toasted quirky croutons.
Makes about 5 cups.
QUATRO LETTUCE SALAD
Wash and dry lettuces. Tear or cut into
bite size pieces.
To make dressing: Add apple cider
vinegar, olive oil, honey, Dijon mustard
and salt and pepper in a bowl. Whisk to
combine. Alternatively, add to
re-sealable jar, tightly seal and shake to
combine.
Add lettuces to a large bowl. Toss with
dressing. Garnish with quirky croutons.
Serve.
Alternatively, make salad rolls: Keep 8
Boston bib leaves whole. Tear or chop
remaining lettuces and add to a large
bowl. Toss with salad dressing. Add salad
to whole leaves of Boston bib.

Sprinkle with Quirky Croutons and roll up

to eat salad in a nice little package.
Yield: 4 servings
 Quiche
Quiche
Quiche
QuicheÀ
Quiche
Quiche
Quiche À
À
À La
La
La
ÀLa
À
À Avery
Avery
Avery
LaAvery
La
La Avery
Avery
Avery

To make the dough by hand, combine the

flour, salt, and butter in a medium bowl,
and mix with a pastry blender or your
fingertips until the mixture resembles
coarse crumbs. Add the water 1
tablespoon at a time and mix until the
dough comes together and is no longer
dry, being careful not to over mix. Form
into a disk, wrap in plastic wrap, and
refrigerate for at least 1 hour.

Ingredients To make the dough in a food processor,

combine the flour, salt, and butter in the
SPECIAL THANKS TO CHEF
processor and process until the mixture
JEAN-JACQUES TEXIER
resembles coarse crumbs, about 10
FLAKY CRUST
seconds. With the machine running, add
1 1/4 cups / 310 ml all-purpose flour
the ice water through the feed tube and
1/4 tsp / 1 ml salt
pulse quickly 5 or 6 times, or until the
7 tbsp / 105 ml unsalted butter, chilled
dough comes together and starts to pull
and cut into pieces
away from the sides of the container.
1 to 2 tbsp / 15-30 ml ice water, or more
Gather the dough into a ball, flatten it
as needed
into a disk, and wrap in plastic wrap.
Refrigerate for at least 1 hour.
QUICHE
1 (9 inch) pastry dough (you can use
frozen)
QUICHE
14 pc asparagus, blanched & cut in 1-inch
1. Heat the oven to 450°F.
segments
2. Sprinkle asparagus, cheese and onion
1 cup / 250 ml shredded Swiss cheese
in pastry-lined pie pan.
1/3 cup / 79 ml minced onion
3. Whisk eggs slightly, beat in remaining
4 eggs
ingredients.
2 cups / 500 ml whipping cream
4. Pour mixture into pie pan.
3/4 tsp / 4 ml salt
5. Bake for 15 minutes at 450°F.
1/4 tsp / 1 ml sugar
6. Reduce oven temperature to 300°F.
1/8 tsp / 0.5 ml cayenne pepper
7. Bake an additional 30 minutes.
8. Quiche is done when knife inserted 1
Directions inch from edge comes out clean.
FLAKY CRUST 9. IMPORTANT: Let stand 10 minutes
before cutting.
 Spaghetti
Spaghetti
Spaghetti and
and
and
Spaghettiand
Spaghetti
Spaghetti
Spaghetti Turkey
Turkey
Turkey
andTurkey
and
and Meatballs
Meatballs
Meatballs
TurkeyMeatballs
Turkey
Turkey Meatballs
Meatballs
Meatballs

Salt and pepper, to taste (season well)

Directions
TOMATO SAUCE

Heat large casserole pot over medium

Ingredients
TOMATO SAUCE
2 tbsp/30ml olive oil
Pinch of hot pepper flakes, optional
1/2 small onion, finely diced (about 1/4
cup)
1 carrot, sliced thinly on the diagonal
1 small zucchini, quartered and sliced
1/2 red bell pepper, large dice
2 cloves garlic, chopped
2 bay leaves
1 tbsp/15ml tomato paste
2 796ml/27 ounce cans of Italian plum
tomatoes, squished or pureed tomatoes
8-10 large basil leaves, chopped or torn
Salt and pepper, to taste
1/4 cup/60ml grated Parmesan cheese
high heat. Add 2 tbsp olive oil, onions,
carrots, zucchini, red pepper, cook until
vegetables have softened slightly, about
5 minutes. Add garlic and continue to
cook another 2 minutes. Season the
veggies with salt and pepper and hot
pepper flakes. Add 2 bay leaves, tomato
paste and tomatoes. Increase heat to
high, bring sauce to a boil. Reduce heat
to medium low and let cook until
vegetables are soft and sauce has
thickened, about 20 to 25 minutes.
Add meatballs. Let meatballs cook in
sauce for 10 to 15 minutes. Add fresh
basil and stir in grated Parmesan cheese.
Serve with whole wheat spaghetti and
spinach.
TURKEY MEATBALLS
Preheat oven to 400 degrees F./204
degrees C.

TURKEY MEATBALLS Line baking sheet with parchment paper.

1 pound/454 grams extra lean ground
turkey
1 tbsp/15ml olive oil
1/2 small onion, finely diced and sautéed
until soft
1 clove garlic, finely minced and sautéed
until soft
1 egg
3 tbsp/45ml bread crumbs
1 tsp/5ml dried oregano leaves
1 tsp/5 ml paprika, preferably sweet
Hungarian paprika
In a large bowl, add the lean ground
turkey, onion, garlic, bread crumbs, egg,
oregano, paprika and salt and pepper.
Mix with clean hands and gently
combine. Form into 1-inch/2.5ml balls.
Transfer to prepared baking sheet. Bake
in preheated oven until meatballs are
cooked through, about 12 to 15 minutes.
Yield: makes 24 meatballs.
ASSEMBLY
1 pound/500gram package of whole
wheat spaghetti (1 cup cooked pasta per
serving 2/3 cup uncooked pasta)
2 cups packed baby spinach leaves

Cook pasta according to package

directions. Serve spaghetti with tomato
sauce and meatballs. Serve on a bed of
spinach. The heat from the sauce and
pasta will gently cook the spinach so it
doesn't over wilt.

Yield: Serves 6
 Spanish
Spanish
Spanish Omelette
Omelette
Omelette
SpanishOmelette
Spanish
Spanish
Spanish Omelette
Omelette
Omelette

Ingredients
1 tbsp./15ml olive oil or butter
2 large eggs
1 tsp/15ml water
1 small new potato, washed, skin-on,
cooked and cubed
1 green onion, sliced
1 cherry tomato, diced
2 olives, sliced, optional
Salt and pepper, to taste

Directions
Cook potato in boiling salted water until
fork tender, about 15 to 20 minutes.
Drain. Set aside.

Beat eggs with water. Season with salt

and pepper. Heat a 6 to 8-inch pan over
medium high heat. Add the olive oil or
butter and allow it to heat up. Add the
eggs to the pan. Immediately shake pan
to swirl eggs around, until eggs start to
set. Add potato, green onion, tomatoes
and olives. When eggs are fully set,
about 1 to 2 minutes, transfer to plate.
For a rolled omelette, first roll one third
of the omelette over to the center. Slide
the omelette out of the pan onto a plate
folded in thirds.

Yield: 1 serving
 Strawberry
Strawberry
Strawberry Shortcake
Shortcake
Shortcake
StrawberryShortcake
Strawberry
Strawberry
Strawberry Shortcake
Shortcake
Shortcake

With electric beaters in large bowl, beat

butter and sugar until light and fluffy.
Add eggs one at time and beat well after
each addition. Add vanilla and beat to
combine. Add flour to butter mixture in
three additions, alternating with milk.
Transfer batter evenly to prepared pans.
Bake in preheated oven until cake tester
or toothpick inserted deep in the middle
of comes out clean (without any batter
sticking to it), about 20 to 25 minutes.
Ingredients Cool cakes in pans on wire racks, about
10 minutes.
BASIC VANILLA CAKE
Remove cakes from pans and cool
completely on wire racks.
1/3 cup + 1 tbsp/90ml butter (unsalted)
1 cup/250ml sugar
Layer cakes with strawberry jam, then
2 eggs
sliced strawberries and top with whip
1 tbsp /15ml vanilla
cream.
1 3/4 cups/425ml all purpose flour
2 tsp/10ml baking powder
Yield: 12 slices
1/4 tsp/1ml salt
1 cup/250ml low fat milk (1%)
Shortening and flour, for greasing the
pan

ASSEMBLY

4 tbsp strawberry jam (or strawberry

fruit spread)
2 cups/500ml strawberries (1pint sliced)
1/2 cup/125ml whipping cream

Directions
Preheat oven to 350 degrees F. Grease
and flour pans two 9-inch round cake
pans. In medium bowl, sift flour, baking
powder and salt. Set aside.
 Tomato
Tomato
Tomato Dipping
Dipping
Dipping
TomatoDipping
Tomato
Tomato
Tomato Sauce
Sauce
Sauce
DippingSauce
Dipping
Dipping Sauce
Sauce
Sauce

Ingredients
1 cup / 250 ml tomato sauce
1 clove garlic, chopped (optional)
1 tsp / 5 ml chopped oregano or basil
(optional)
1/2 cup / 125 ml grated low fat
mozzarella (fresh mozzarella might be
stretchier)
1 tbsp / 30 ml grated parmesan cheese
(this should be the real deal good kind)

Directions
In a small saucepan over medium high
heat, add tomato sauce, garlic and herbs.
Bring to a boil. Reduce to medium heat.
Cover and cook until sauce is heated
through, about 5 to 8 minutes, stirring
occasionally. Stir in mozzarella and
parmesan. Serve with fries as a dipping
sauce.

Yield: 4 servings
 Tomato
Tomato
Tomato Salsa
Salsa
Salsa
TomatoSalsa
Tomato
Tomato
Tomato Salsa
Salsa
Salsa

Ingredients
1 1/4 cup/310 ml grape tomatoes or
cherry tomatoes
1/4 small onion, minced (1 tbsp/15ml)
1 small clove of garlic, minced (1 tsp/
5ml)
1/4 small red bell pepper, minced (about
1 tbsp/15ml)
1/2 small jalapeno, finely diced, optional
Juice of 1/2 lime (1 tbsp/15ml)
8 cilantro leaves, roughly chopped (2
tsp/10ml chopped cilantro)
Salt and pepper, to taste

Directions
Cut grape tomatoes in quarters and add
to bowl.

Add onion, garlic, red pepper, jalapeno,

lime juice and cilantro. Season with salt
and pepper. Stir to combine.

Taste for seasoning and adjust with salt

and pepper and lime juice.

Yield: 1 1/2 cups

Servings: About 12 servings if size is 2
tbsp.
Check yield and serving size
 Turkey
Turkey
Turkey Clubhouse
Clubhouse
Clubhouse
TurkeyClubhouse
Turkey
Turkey
Turkey Sandwich
Sandwich
Sandwich
ClubhouseSandwich
Clubhouse
Clubhouse Sandwich
Sandwich
Sandwich

Ingredients
2 slices whole grain bread
1 slice cheese (preferable smoked ie
substitute for bacon)
2 slices turkey
2 slices avocado
1 tsp/5ml mustard
2 tomato slices
2 cucumbers slices (on the diagonal)
handful alfalfa sprouts, optional
2 leaves of lettuce (dark green)
(1/2 cup/125ml veggies, for serving on
the side)
(2 large toothpicks, for holding sandwich
together)

Directions
Toast bread slices. Cut each toasted slice
in half. Stack toppings between layers of
bread. Secure sandwich layers with 2
large toothpicks, if desired. Cut sandwich
in half. Serve with veggies on the side.

Yield: 1 serving
 Tzatziki
Tzatziki
Tzatziki Sauce
Sauce
Sauce
TzatzikiSauce
Tzatziki
Tzatziki
Tzatziki Sauce
Sauce
Sauce

Ingredients
175 g plain unsweetened plain yogurt
2.5% milk fat, drained
3-inch/8 cm piece of cucumber
1 small clove garlic, grated
1 tsp/5 ml olive oil
2 tsp / 10 ml lemon zest
Pinch of oregano
Salt and pepper, to taste

Directions
Add the yogurt to a sieve lined with
coffee filter or cheesecloth and place
over a bowl. Drain for a minimum of 30
minutes to overnight in the refrigerator.
The longer you drain the yogurt, the
thicker the sauce will be.

Squeeze or drain cucumber to remove

excess liquid. Grate cucumber and garlic
into the yogurt. Add oregano, lemon
zest, salt and pepper. Let sit for 5 to 10
minutes. Mix in olive oil. Serve with fries.
Make about 1 cup/250 ml.

Yield: 2 to 4 servings
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Purple
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Down
Down Berry
Berry
Berry
PurpleBerry
Purple
Purple Muffins
Muffins
Muffins
BerryMuffins
Berry
Berry Muffins
Muffins
Muffins

Directions
Preheat oven to 400 degrees F.

Lightly grease 12 muffin cups.

Make the topping:

Sprinkle 1 tsp/5ml of brown sugar in

Ingredients
MUFFIN
1/2 cup/125ml all purpose flour
1/2 cup/125ml whole wheat flour (pastry
flour will work best)
3/4 cup/185ml cornmeal (fine grind)
1 tbsp/15ml baking powder
1/4 cup/60ml sugar
1/2 tsp/2.5ml salt
1 large egg, beaten
1 cup/125ml low fat milk (1%)
1/4 cup/60ml canola oil
1 1/2 tsp/7.5ml pure vanilla extract
Zest of 1/2 lemon zest or orange,
optional
Pinch of allspice
Butter or shortening, for greasing the
muffin pan
bottom of each muffin cup. Add 1/2
tsp/2.5ml of butter on top of the brown
sugar. Then add heaping
tablespoon/15ml of berries in each muffin
cup.
Make the muffin batter:
In large bowl, add all purpose flour,
whole wheat, cornmeal, baking powder,
baking soda, salt, sugar and allspice to
large bowl. Stir with whisk to combine
the dry ingredients. Add lemon zest and
stir to combine.
In medium bowl, add egg, milk, canola oil
and vanilla. Mix to combine.
Add wet ingredients to dry. Stir until just
combined. Don't over mix or muffins will
be tough.

TOPPING Bake until toothpick inserted in middle of

muffin comes out clean, about 12 to 15
12 tsp/60ml brown sugar minutes.
6 tsp/30ml butter
12 tbsp/180ml blackberries or blueberries Let cool slightly about 5 minutes before
(heaping tablespoon) removing from muffins from pan.

Loosen edges of muffins with small

paring knife. Turn pan over on a baking
sheet.

Eat upside down!

Yield: 12 normal size muffins

 Veggie
Veggie
Veggie Burgers
Burgers
Burgers
VeggieBurgers
Veggie
Veggie
Veggie Burgers
Burgers
Burgers
Ingredients
1/2 cup/125ml lentils 1/4 cup +2
tbsp/90ml oatmeal
1 cup/250ml water
1/2 small onion, minced (1/2 cup/125ml
minced onions)
1 small carrot, grated (1/2 cup/125ml
grated carrots, packed)
1 small zucchini, grated (1/2 cup/125ml
grated zucchini, packed)
2 cloves garlic, minced
1 tbsp to 2 tbsp/15ml to 30ml canola oil
2 tbsp/30ml barbecue sauce (Bull's-Eye's
Bold)
1 tsp/5ml Montreal steak spice or your
favourite steak spice blend
1/2 cup/125ml unsalted sunflower seeds
1/4 cup/60ml chopped parsley
1 large egg
2 tbsp to 3 tbsp/30ml to 45ml whole
wheat bread crumbs or Italian seasoned
bread crumbs
1 to 2 tbsp/15ml to 30ml canola oil
Salt and pepper, to taste
8 Whole Wheat Buns, smaller size bun
Burger toppings such as lettuce, tomato,
onion
Condiments such as mustard, ketchup
Directions
Bring salted water to a boil. Add lentils
and oatmeal. Stir. Reduce heat to low
and let simmer, covered until lentils are
soft but not broken down, about 10
minutes. Let cool.
Over medium high heat, add canola oil
and sauté onions, carrots, zucchini, garlic
in frying pan until vegetables are soft,
about 5 minutes. Season with salt and
pepper. Let cool.
In a large bowl, add oatmeal and lentil
mixture, vegetable mixture, barbecue
sauce, steak spice, sunflower seeds and
chopped parsley. Mix to combine. Add
egg and 2 tbsp/30ml bread crumbs. Mix
and gently combine. If mixture feels too
wet, add 1 more tbsp/15ml of bread
crumbs.
Divide mixture into 8 balls and then
flatten and shape into patties.
Heat large frying pan on medium high
heat. Add canola oil. Cook burgers in
batches. Do not overcrowd the pan.
Cook until golden brown on each side
and cooked through, about 5 minutes on
each side. Assemble burgers in whole
wheat buns and add favourite
condiments and toppings.
Yield: 6 large burgers or 8 medium
burgers
 Veggie
Veggie
Veggie Swiss
Swiss
Swiss
VeggieSwiss
Veggie
Veggie
Veggie Panini
Panini
Panini
SwissPanini
Swiss
Swiss Panini
Panini
Panini

Ingredients
2 slices Swiss cheese
3 thin tomato slices
4 arugula or baby spinach leaves
Focaccia bread, cut into squares (cut into
4-inchx4-inch/10cmx10cm square)
2 tsp/10ml canola oil or olive oil, for
brushing pan

Directions
Assemble sandwich with lettuces leaves,
cheese and tomato slices.

Heat pan over medium high heat. When

pan is hot, brush pan with oil.
Add sandwich to pan. Squish down
sandwich with firmly spatula to flatten,
alternatively use another pan or Panini
press. Cook on each side until golden
brown, about 1 to 2 minutes on each side.
Cut sandwich in half.

Yield: 1 serving if whole sandwich or cut

in half for 2 sample size sandwiches
 Yogurt
Yogurt
Yogurt Cream
Cream
Cream
YogurtCream
Yogurt
Yogurt
Yogurt Cream
Cream
Cream

Ingredients
3/4 cup / 175 g plain unsweetened plain
yogurt 2.5% milk fat, drained
2 tsp / 10 ml honey
1/2 tsp / 2.5 ml vanilla

Directions
Add the yogurt to a sieve (you can also
line it with a coffee filter or cheesecloth)
and place over a bowl. (Make sure the
yogurt is not touching the bottom of the
bowl or it will not drain.)

Drain for a minimum of 2 hours or

overnight in the refrigerator. If you don't
drain the yogurt, the yogurt cream will
be looser. Stir in honey and vanilla. Serve
with
Chocolate Salami slices. Makes about 1/2
cup.
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Carrot
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Mini
Mini Carrot
Carrot
Carrot
Cupcakes
Cupcakes
Cupcakes
Cupcakes
Cupcakes
Cupcakes
Cupcakes
Makes 24 mini cupcakes or 12 regular
cupcakes

CREAM CHEESE ICING

Stir cream cheese and butter together in
a bowl until smooth. Stir in icing sugar
slowly until combined. Pipe or spread
icing on cupcakes.

Ingredients
CUPCAKES
1 cup / 250 ml sugar
1 cup / 250 ml oil
3 eggs
1 1/2 cups / 375 ml flour
1/2 teaspoon / 2.5 ml salt
1/2 teaspoon / 2.5 ml baking soda
1 1/4 teaspoon / 6.25 ml baking powder
1 teaspoon / 5 ml cinnamon
2 cups / 500 ml peeled, grated carrots

CREAM CHEESE ICING

1/2 cup / 125 ml butter (very soft)
1/2 cup / 125 ml cream cheese (very soft)
2 cups / 500 ml icing sugar

Directions
CUPCAKES
Combine dry ingredients in a bowl. Mix
sugar, eggs & oil in a separate bowl with
a whisk until combined. Add dry
ingredients; stir/whisk until dry
ingredients are incorporated. Fold in
carrots.

Scoop onto mini muffin tin, lined with

cupcake cups. Bake at 350F for
approximately 12 minutes.

Cool to room temperature.