#Recipes

Sheet Pan Salmon with Broccoli and Bok Choy

/ Richelle Tabelon, RD / Leave a comment

Sheet Pan Salmon with Broccoli and Bok Choy

  • Servings: “6”
  • Difficulty: easy
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This Hunan inspired salmon and vegetables is an easy meal with quick clean up!

Ingredients

  • Salmon
  • 4 cups broccoli, cut into bite size pieces
  • ~350g baby bok choy (~3 whole), quartered lengthwise
  • 1/3 cup peanuts, chopped
  • Rice 

    • (if desired)

    Sauce:

  • ¼ cup Hoisin sauce
  • ¼ cup low sodium soy sauce
  • 2 Tbsp sesame oil
  • 4 cloves garlic, minced

Directions

  1. Preheat your oven to 400F.
  2. Start cooking rice (as per package directions) if desired with your meal.
  3. Prepare sauce by combining the above sauce ingredients, mix and set aside.
  4. Line a sheet pan (cookie sheet) with tin foil for easy cleanup.
  5. In a large bowl, combine broccoli, bok choy, peanuts and half the sauce. (reserve the other half of the sauce for the salmon)
  6. Place the bowl contents onto the sheet pan. Roast in the oven for ~5minutes. Remove from oven.
  7. Rearrange vegetables so that you can fit the salmon in the middle of the sheet pan. Pour the remaining sauce on top of the salmon.
  8. Roast an additional 10-15min or (depending on thickness) until the salmon is cooked. Do not overcook the salmon or it will be dry.
  9. Remove from oven and enjoy! We like ours served over rice.  

 

Spinach Pasta Salad with Chickpeas

/ Richelle Tabelon, RD / Leave a comment

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Spinach Pasta Salad with Chickpeas

  • Servings: “~6-8”
  • Difficulty: easy
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Have you ever put leafy greens in your pasta salad? This is a great recipe to try it out and then mix it up with different greens!

Ingredients

    Dressing:

  • 1/2 c olive oil
  • 1/4 c red wine vinegar
  • 3 Tbsp lemon juice
  • 1 tsp honey
  • 1/4 tsp salt
  • 1/2 tsp garlic powder
  • 1/2 tsp oregano

    • Salad:

  • ~5 cups fresh baby spinach, roughly chopped
  • ~400g pasta, uncooked (I used Fusilli Bucati Corti)
  • 1 can (19oz/540ml) chickpeas, drained and rinsed
  • 3/4 c feta, crumbled
  • 1/2 c red onion, diced
  • 1 bell pepper (red, orange or yellow), diced
  • 1/4 c fresh basil, chopped.

Directions

  1. I find it works best to make the dressing first and pour some over the spinach while putting together the rest of the ingredients to let the spinach soften and marinate.
  2. Cook pasta according to package. Drain and add 1 Tbsp olive oil so it doesn’t stick. Let cool.
  3. Add all other ingredients and the rest of the dressing to the pasta. Stir to combine. Let it sit in the fridge for better flavour. (great leftover as well!)

Sheet Pan Lentil and Veggie Dinner

/ Richelle Tabelon, RD / 5 Comments

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Sheet Pan Lentil and Veggie Dinner

  • Servings: ”5-6”
  • Difficulty: easy
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Here’s a delicious and easy meatless meal for something different!

Ingredients

    Vegetables:

  • 2-4 Tbsp canola or avocado oil
  • ½ red onion, sliced into wedges
  • 2 medium sweet potatoes, peeled and quartered
  • 1 large broccoli crown, divided into smaller pieces
  • 2-3 large Kale leaves chopped into smaller pieces, with big stems removed
  • ~½ tsp black pepper

    •  

    Lentils:

  • 1 – 540mL (19 fl oz) can of lentils (drained, rinsed and patted dry)
  • 1 Tbsp canola or avocado oil
  •  1 tsp garlic powder
  • 1 tsp oregano
  • 1 tsp chili powder
  • 1 tsp cumin
  • ½ tsp black pepper
  • ¼ tsp salt

    •  

    Sauce:

  • 3 Tbsp plain greek yogurt
  • 1 Tbsp maple syrup
  • 1 Tbsp lemon juice
  • 2 Tbsp hummus

Directions

  1. Preheat oven to 400˚ (You will need 1 sheet pan and 1 bowl that you can keep reusing to save on dishes.)
  2. Mix sweet potatoes and 2 Tbsp oil in a bowl until well coated. Sprinkle with black pepper. Transfer to your sheet pan. Place onion wedges around the sweet potato.
  3. Using the same bowl, mix together the lentils, oil, spices (all the lentil ingredients). Spoon lentil mixture relatively even over the sheet pan as well.
  4. Bake for 10 minutes.
  5. Meanwhile place broccoli in the bowl and drizzle a bit of oil on it. Remove sheet pan from the oven and now add broccoli. Continue baking for another 10 minutes.
  6. Then add the kale to the bowl and drizzle oil on it as well. Massage the oil into the leaves. Add the kale to the sheet pan and bake for another 5 minutes.
  7. While the lentils and vegetables are baking, prepare the sauce. Stir together all sauce ingredients until it’s a smooth consistency.
  8. Place sheet pan on the table for everyone to dish their own or you can serve dinner in bowls by dividing it up and topping with a drizzle of sauce!

 

Roasted Cauliflower and Broccoli

/ Richelle Tabelon, RD / Leave a comment

 

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Roasted Cauliflower and Broccoli

  • Servings: ”5”
  • Difficulty: easy
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Sometimes we need to change things up with our vegetables. This is a delicious twist!

Ingredients

  • 1 cauliflower head, chopped into smaller pieces
  • 1 large broccoli crown (similar size to the cauliflower), chopped into smaller pieces
  • ¼ cup canola oil
  • 5 cloves minced garlic
  • ½ tsp seasoning salt
  • 1 tsp smoked sweet paprika
  • 1 lemon cut into wedges

Directions

  1. Preheat oven to 425F.
  2. Line a sheet pan with foil or parchment paper.
  3. Mix all ingredients except lemon in a large bowl.
  4. Roast in oven for ~15-20minutes. Be careful it doesn’t burn.
  5. Remove from oven and squeeze lemon on it as desired. Enjoy!

Festive Cranberry Banana Muffins

/ Richelle Tabelon, RD / Leave a comment

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Festive Cranberry Banana Muffins

  • Servings: “12”
  • Difficulty: easy
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These muffins are the perfect balance of sweet and sour. My kids love them!  (If you prefer, you can substitute raspberries or blueberries for the cranberries.)

Ingredients

  • 3 ripe bananas (can use thawed frozen ripe bananas)
  • 1/4 cup white sugar
  • 1 egg beaten
  • 1/3 cup canola oil
  • 1 cup chopped cranberries (I used frozen)
  • 1 1/2 cups all purpose flour (I have also used 1 cup white and 1/2 cup whole wheat which worked well.)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp salt

Directions

    1. Preheat oven to 375F
    2. Mash bananas in a bowl.
    3. Add sugar, egg and oil. Mix well.
    4. Gently stir in cranberries.
    5. In a separate bowl stir together the rest of the ingredients (dry ingredients).
    6. Make a well in the dry mixture and pour wet mixture in. Stir just enough to combine (be careful not to over mix).
    7. Scoop into muffin liners or well greased muffin tin. Bake for 20-25min (until muffins spring back when pressed)
    8. Remove from pan and place on a cooling rack. Makes 12 muffins.

    *Let cool completely if you want to decorate. I used cranberries cut in half (as flowers) with pumpkin seeds (as leaves). Stick them on with a tiny bit of icing.

Roasted Salt & Vinegar Lentils

/ Richelle Tabelon, RD / Leave a comment

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Roasted Salt & Vinegar Lentils

  • Servings: “8”
  • Difficulty: easy
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If you love salt & vinegar flavouring you need to try these. High in fibre and protein these lentils make a delicious and nutritious snack!

Ingredients

  • 1 cup uncooked green lentils
  • 2-3 cups white vinegar
  • 1 Tbsp canola oil
  • 1/2 tsp salt

Directions

  1. Rinse lentils with cold water. Drain. Place in a pot.
  2. Cover lentils with white vinegar (until ~2 inches above lentils). Turn on your hood vent as they will smell strong!
  3. Cover with a lid and bring to a boil.
  4. Reduce heat to simmer ~25min. Cook until slightly tender but not mushy.
  5. Drain vinegar well.
  6. Prepare a foil lined pan (cookie sheet) with a layer of paper towel on top. Place lentils on the paper towel to dry for ~1hr or pat dry well if you don’t have time. Discard paper towel.
  7. Drizzle canola oil and sprinkle salt on lentils. Mix well and spread out evenly on pan.
  8. Bake at 400F for 10 min. Stir, then bake another ~10-15 min. Be careful not to burn them.
  9. Let cool completely before storing in a jar or container. Makes ~2 cups.

 

 

Prune Buns

/ Richelle Tabelon, RD / Leave a comment

teatime

Prune Buns

  • Servings: “many”
  • Difficulty: intermediate
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These buns were something my Babas and mom always made as part of Ukrainian holiday celebrations. My mom still makes them and shared the recipe with me!

Ingredients

  • 2 cups lukewarm water
  • 4 beaten eggs
  • ½ cup sugar
  • 1.5 tsp salt
  • ½ cup canola oil
  • 2 cups all purpose flour + ~4-5 cups all purpose flour divided (6-7 cups total)
  • 1 package quick rising yeast
  • 1 bag of pitted prunes

Directions

  1. Mix water, eggs, sugar, salt and oil in one bowl.
  2. In a separate bowl mix 2 cups of flour and yeast.
  3. Then pour liquid mixture into the flour/yeast mixture.
  4. Gradually add the additional 4-5 cups flour until dough stiffens (you can use a mixer which is easiest).
  5. Brush the top of the dough with a little bit of oil.
  6. Let the dough rise in the bowl until double (~2hrs). Punch it down.
  7. Roll out the dough into a circle and cut into triangles (see picture below).
  8. Place a prune in the middle and roll up into buns.
  9. Place buns on a greased cookie sheet, put in a warm place and let them rise again (~30min).
  10. Bake in oven till golden for ~15min at 350 F. Enjoy!

prunebuns

Sweet & Sour Chicken Rice Bowls

/ Richelle Tabelon, RD / Leave a comment

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Sweet & Sour Chicken Rice Bowls

A kid-friendly one pan meal for easy cleanup!

Ingredients

  • 2 Tbsp tomato paste
  • 2 Tbsp brown sugar
  • 2 Tbsp soya sauce
  • 2 Tbsp white vinegar
  • 3 cloves minced garlic
  • 1 tsp red pepper flakes (optional)
  • 5 Chicken breasts cut into 1” cubes
  • 1 Tbsp vegetable oil
  • 3 cups low sodium chicken broth
  • ~1 cup fresh pineapple cut into chunks (or 1 can of pineapple chunks, juice drained)
  • 1.5 cups uncooked white rice
  • 1 cup carrots sliced thinly
  • ½ cup each diced red and green pepper
  • 1 tsp onion powder
  • ½ cup green onion thinly sliced (optional garnish)

Directions

  1. Mix together tomato paste, brown sugar, soya sauce, vinegar, garlic and optional red pepper flakes in a small bowl. Set aside.
  2. Sauté chicken breast chunks in oil in a large deep frying pan (you need a lid) over medium heat until no longer pink.
  3. Add remaining ingredients except green onion.
  4. Stir and cover. Bring to a boil, reduce heat to simmer and cook until most of the liquid is gone and rice is cooked. ~20 minutes. Garnish with optional green onion. Enjoy!

Olive Tapenade

/ Richelle Tabelon, RD / Leave a comment

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Olive Tapenade

A great spread if you are an olive lover! Thanks to my friend @melanieyyc for sharing the recipe...

Ingredients

  • 1/2 cup pitted kalamata olives
  • 1/2 cup pimiento stuffed green olives
  • 1-2 cloves minced garlic
  • Drizzle of olive oil

Directions

Blend in blender until mixed but still a chunky consistency. Great with crackers or a charcuterie board spread!

 

Sheet Pan Lemon Chicken with Potatoes & Spinach

/ Richelle Tabelon, RD / Leave a comment

sheetpan

Sheet Pan Lemon Chicken with Potatoes & Spinach

  • Servings: ”4-5”
  • Difficulty: easy
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Our family loves this easy and delicious supper recipe!

Adapted from Taste of Home

Ingredients

  • 6 medium red potatoes cut into 1 inch pieces
  • 1 large onion, coarsely chopped
  • 2 Tbsp olive or avocado oil
  • 3 garlic cloves minced
  • 1 tsp salt, divided
  • 1 tsp dried rosemary, crushed, divided
  • 1 tsp ground black pepper, divided
  • ½ tsp paprika
  • 6-8 bone in chicken thighs, skin removed (or remove yourself)
  • 8 cups fresh spinach
  • Juice of 1/4 – 1/2 a lemon (to taste)

Directions

  1. Preheat oven to 425˚F
  2. Mix potatoes, onion, oil, garlic, ½ tsp salt, ½ tsp rosemary, ½ tsp pepper in a bowl until nicely coated. Transfer to a greased sheet pan (cookie sheet) Option: cover in foil for easy cleanup.
  3. In another small bowl, mix together paprika, and the rest of the salt, rosemary and pepper. Sprinkle over chicken and then place chicken in between potatoes on the pan. Roast for ~35min or until chicken is no longer pink.
  4. Remove chicken from pan and stir in spinach with the potatoes. Roast for another ~10min until spinach is wilted and potatoes are tender.
  5. Return chicken to pan and sprinkle lemon juice over entire pan. Serve and enjoy!