Lentil Watermelon Summer Salad

By Pulse Canada and USA Pulses on

This refreshing salad is ready in no time!


Ingredients

  • 3 cups 1-inch cubed watermelon
  • 3/4 cup cooked black lentils
  • 1/8 cup crumbled feta
  • 5 fresh mint leaves, finely sliced
  • 1/8 cup extra virgin olive oil
  • 1 tablespoon white wine vinegar
  • Salt and pepper

Instructions

  1. In a large salad bowl, combine the watermelon, lentils, half of the feta and half of the mint.
  2. In a small container, whisk together the olive oil and vinegar. Season with salt and pepper to taste.
  3. Pour olive oil mixture over the watermelon mixture. Toss gently to combine. Top with remaining feta and mint before serving.


Recipe and photo courtesy of USA Pulses/Pulse Canada.

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Black Bean and Corn Salsa

By Pulse Canada and USA Pulses on

This hearty salsa can be served with tortilla chips or enjoyed on its own.


Ingredients

  • 2 cups cooked seasoned black beans (drained well)
  • 2 cups frozen corn,
  • medium green bell pepper, diced
  • 1/2 medium red onion, diced
  • medium tomato, diced
  • 1/4 cup minced fresh cilantro
  • 1/4 cup extra virgin olive oil
  • 1/4 cup red wine vinegar
  • 1/4 cup fresh lime juice
  • salt to taste
  • tortilla chips, for serving

Instructions

  1. Combine all ingredients, except for the tortilla chips, in a large bowl, and toss to coat. Taste for seasoning, adding more salt if necessary.
  2. Let salsa meld for at least 10 minutes before serving.


Recipe and photo courtesy of USA Pulses/Pulse Canada.


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Roast Chicken with Butternut Squash and Apples

By Sugar Free Team on

There are as many ways to roast a chicken as there are cooks. This basic method is my favourite. Roasting the chicken perched on top of a thick bed of vegetables not only helps you prepare an entire meal at once but also guarantees that not a drop of flavour is lost. You can also skip all the normal laborious of slicing by simply shredding the meat into the works and tossing together a pan stew of sorts!


Instructions

Vegetable base

  • 1 medium butternut squash, cut into large chunks
  • 2 apples, cut into large chunks
  • 2 large onions, chopped
  • 1 head of garlic, separated into cloves and peeled
  • 2 tbsp vegetable oil
  • 1 tbsp ground cumin
  • 1 tsp ground cinnamon
  • 1/2 tsp salt
  • Lots of freshly ground pepper

Chicken

  • A fresh whole chicken (3 to...
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Cauliflower Pizza Crust

By Sugar Free Team on


Ingredients

  • 1 medium cauliflower
  • 1 tsp Italian seasoning
  • 1/2 tsp garlic, crushed
  • salt and pepper, to taste
  • 1/4 cup shredded Parmesan cheese (use the real stuff!)
  • 1/4 cup reduced-fat mozzarella cheese
  • 1 egg


Instructions

  1. Preheat oven to 425. Line a sheet pan with oiled parchment paper.
  2. Slice cauliflower into florets, steam for 10 minutes. Once cauliflower has cooled, place a few at a time in a food processor and pulse until it resembles rice. **
  3. Cool the cauliflower then wring it out in a cheesecloth or clean towel to remove as much water as you possibly can – this will help the crust stick together!
  4. Once you've removed as much water as you can, mix with cheeses, egg and seasoning. Mix until dough is formed then press onto the...
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Eggplant lasagna

By Sugar Free Team on

Savoury comfort foods are always a hit during the chilly winter months. With this eggplant lasagna, you can have a hearty winter meal AND ditch the starch! Eliminate lasagna noodles in favour of a more nutritious and wholesome eggplant take that your family won’t be able to get enough of.

Yield: 4-5 Servings | Prep Time: 30 Minutes | Cook Time: 45 Minutes


Ingredients

Eggplant

  • 3 medium eggplants, sliced into 1 inch rounds
  • 2 eggs
  • 1 egg white
  • 1 1/2 cups Italian breadcrumbs
  • non-stick cooking spray

Marinara Sauce

  • 1 yellow onion, diced
  • 1 cup cremini mushrooms, diced
  • 1 carrot, diced
  • 1 zucchini, diced
  • 2 cloves garlic, crushed or finely chopped
  • 1 can whole tomatoes
  • 2 tbsp tomato paste
  • 3-5 basil leaves, to taste
  • 1/2 tsp pepper
  • ...
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Roasted broccoli and cauliflower crustless quiche

By Sugar Free Team on

This satisfying veggie pie screams “comfort food” for the cooler fall and winter months. Good for breakfast, lunch or dinner, this savory quiche is packed with veggies, protein, and flavour!


Ingredients

  • 3 cups
  • Chopped broccoli and cauliflower florets
  • 1 tbsp Extra Virgin Olive Oil
  • 1 Garlic Clove minced
  • 2 tsp Chopped Fresh Thyme Leaves, diced
  • 1/2 tsp Salt, divided
  • 1/4 tsp Fresh Ground Pepper, divided
  • 4 Eggs
  • 1 1/4 cups Milk
  • 1 tbsp All Purpose Flour
  • 1/2 cup Shredded Gruyere or old cheese


Instructions

  1. In a bowl, toss together broccoli, cauliflower, oil, garlic, 1 tsp (5 mL) of the thyme and half each of the salt and pepper. Spread onto parchment paper lined baking sheet. Roast in preheated 400 F (200 C) oven for about 20 minutes...
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Carrot and squash ginger soup

By Sugar Free Team on

Soup doesn’t have to be high in fat to be satisfying. Perfect for a chilly fall evening, this healthy recipe is sure to warm up your whole family. This quick and easy soup feels like indulgence, but without the guilt, so eat up!


Ingredients

  • 2 tsp olive oil
  • 2 cups baby carrots packaged
  • 1 large onion chopped
  • 2 tbsp ginger minced
  • 1 clove garlic minced
  • 1 lb butternut squash peeled, cubed
  • 1 apple Granny Smith, peeled, cored and chopped
  • 2 tsp lemon juice
  • 4 cups chicken broth or vegetable broth, no sodium added


Instructions

  1. In large saucepan heat oil over medium heat.
  2. Cook carrots, onion, ginger and garlic, stirring until softened, about 6 minutes.
  3. Stir in squash, apple, lemon juice, salt and pepper; cook, stirring for 2 minutes.
  4. ...
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The Ultimate Veggie Pizza

By Sugar Free Team on

Pizza is a beloved comfort food, but it doesn’t usually spring to mind when we’re thinking about planning for healthy family meals. Next time you’re craving pizza, skip the takeout and try this delicious, healthy take on the classic. By loading on the veggies and skipping the fatty meats, you really can have your cake (er, pizza) and eat it too!


Ingredients

  • 26 oz fresh whole wheat pizza dough
  • 1 1/2 cup baby red potatoes
  • 1 pkg cremini mushrooms
  • 1 pkg cherry tomatoes
  • 1 sweet red or yellow bell pepper
  • 1/2 red onion
  • 1 tbsp olive oil
  • 1 clove garlic minced
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 tsp red wine vinegar
  • 1 1/2 cup grated part-skim mozzarella cheese
  • 3 cups baby arugula
  • 1 1/2 tsp red wine vinegar


Instructions

  1. Set oven rack to...
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Mediterranean Tuna Salad

By Sugar Free Team on

Heaps of veggies and Mediterranean flavours make this tuna salad a healthy and delicious lunch, perfect for school or work. Get creative - serve it over a bed of salad greens, in a whole grain wrap or in lettuce boats as a tasty alternative to a traditional sandwich.


Ingredients

  • 2 tsp dijon mustard
  • 1 lemon juiced plus zest
  • 2 tbsp olive oil
  • 1 cup cherry tomatoes halved
  • 1/2 cucumber chopped
  • 1/2 red pepper chopped
  • 2 radishes chopped
  • 2 tbsp olives chopped
  • 1 can chick peas drained and rinsed
  • 1 can white tuna drained


Instructions

  1. Whisk the mustard, lemon juice and zest, and olive oil in a large bowl.
  2. Add all other ingredients and toss to coat.



Recipe courtesy of Half Your Plate.

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