Asian-inspired Cucumber Cups

This healthy and refreshing appetizer is perfect because it won't fill your guests up before a meal. Plus they're pretty to look at! And it's a perfect way to use up some of the to die for spicy peanut sauce from my Chicken Nood Wraps recipe! 

Yield: 10 cucumber cups (+/- depending on length of cucumber)

• spicy peanut sauce: 

• 6 cloves garlic, minced
• 1-inch section of fresh ginger, minced
• 2 small chilis, minced, with seeds 
• 1/4 cup fresh lime juice (1-2 limes) 
• 2/3 cup reduced-fat creamy peanut butter
• 1/4 cup light soy sauce
• 2 tbsp sesame seeds
• 1/2 tsp cayenne
• note: this yields more peanut sauce than you will need, but it lasts a few days in the fridge, and can easily be used up for stir-fry, thai curry, veggie dip, etc. 
• 1 cucumber
• 1 small carrot
• 30 lo-mein  noodles (approx) 
• 10 peanuts, crushed

Prepare peanut sauce. Start by mincing the garlic, ginger and chilis. Heat a small amount of olive oil to a small frying pan over med-high. Add garlic, ginger and chilis. Cook for a few minutes, stirring, til fragrant and the edges of the garlic turn golden brown. Remove pan from heat and set aside. 

Juice lime(s) and pour into small sauce pan with lid. Combine all other peanut sauce ingredients, including the cooked garlic, ginger and chili peppers with lime juice in sauce pan. Cook over low heat til peanut butter melts. Stir frequently to mix and prevent the sauce from sticking to the bottom. Remove from heat, cover with lid and set aside. 

Set a small pot of water to boil and cook noodles per package instructions. Rinse with cold water and strain. 

Peel carrot. Cut carrot into thin strips using peeler and set strips aside (note: you'll likely only need half of a small carrot). 

Wash cucumber. Using a peeler, strip the length of the cucumber four times, creating a stripe pattern (optional step, just to make it look pretty). Slice cucumber into 1 1/2 inch "cups". Using a small spoon, scoop out the center. Be sure to leave 1/8-1/4 inch at the bottom to hold cup contents. 

Scoop a small dollop of peanut sauce to coat the bottom of the cucumber cup. 

* Make sure your hands are washed and clean for this part! *

Gather 1-2 noodles with 1-2 strips of carrot, holding them at one end between your finger and thumb. Use your other hand to twirl the length of the noodles and carrot around your finger. Carefully slide the coiled noodles and carrot off your finger and into the cucumber cup. Press the coil gently into the cup to ensure the ends don't spring loose. Repeat until all cucumber cups are stuffed. 

Top each coil with another small dollop of peanut sauce. Sprinkle crushed peanuts over top. 

Volcano Wraps

On our honeymoon, we went volcano boarding at Cerro Negro in Nicaragua. It was a challenging hike given the strong winds, and overall a petrifying experience. The rewards of this adventure came in the form of a gash in my left shin caused by fallen volcanic rock, black ash lodged firmly into every crevasse of my body, a wind-designed hairstyle that impenetrable by brush, comb or fingers, and a delightful lunch made by our guide at Quetzaltrekkers. This meal tastes extraordinarily good devoured while sitting on a hammock, sipping on a Toña cerveza, but tastes just as good now that we're back home, reminiscing about the goodtimes in Nica. 

Going down the side of Cerro Negro
as slowly and fearlessly as possible. 

Victory meal for volcano boarding survivors.

Makes 4-5 medium wraps. 

Nica journaling

• 3 large carrots
• 1/2 cucumber
• 1 roma tomato
• 1 ear of corn (use frozen if fresh isn't available)
• 1 very small onion (more or less to taste)
• 1 squeeze of lime
• salt and pepper, to taste
• soft, medium, whole wheat tortilla wraps
• 14oz squeeze pouch Ducal refried beans (canned variety is close enough if you don't live near any Mexican & South American grocery stores)
• topping: spicy nacho Doritos

 

Peel carrots, then shred through large-hole shredder of your grater. Place shredded carrots into large salad bowl. 

Wash cucumber (you only need half), then quarter lengthwise before slicing thinly. I prefer thin slices, but you can make chunkier if it suits you. Add sliced cuke to salad bowl. 

Wash tomato, slice in half, then remove seeds and slime. Dice, then add to bowl. 

Shuck the corn, then take a sharp knife to slice the kernels off in swaths. I lay the corn flat on a large chopping board instead of holding it vertically so the kernels don't fall everywhere. Add kernels to salad bowl. 

Dice as much onion as you'd like and add to the mix. I use most of a small onion, because although I don't mind the taste of raw onion, it is not meant to overpower the salad. 

Add a squeeze of lime, salt and pepper to the salad, then toss to mix. 

Wrap assembly can be done however you like, but this is the order I like:  Squeeze a good dollop of refried beans into the center of the wrap. Pick up the wrap and fold lightly to evenly distribute beans. Re-open the wrap, crush a few spicy doritos into the beans, then pile high with salad mix, before topping off with a few more crushed spicy doritos. Hot sauce can be added if you are a fan of goodness. Fold up, enjoy and repeat as necessary! 

Craisin Quinoa Salad with Grilled Balsamic Basil Chicken

Time to shake up our usual quinoa salads with something a little sweeter and citrusy for the summer. 

Makes 2 dinners with chicken and 2 leftover vegetarian lunches for the next day. 

• 1 boneless, skinless chicken breast
• Chicken marinade: 
• 2 tbsp balsamic vinegar
• 1 tsp apple cider vinegar
• 1 tsp olive oil
• 2 tsp dried basil
• 1 tsp salt
• fresh ground pepper (a few shakes or grinds)
• 1 1/4 cups quinoa
• 2 1/4 vegetable broth (or water)
• 1 tsp salt
• 1 tsp cumin
• 1 ear of corn
• 1 1/3 cup diced cucumber
• 1 cup diced celery
• 1 ripe avocado
• 1 5oz (142 gr) package craisins (50% reduced sugar is best!)
• Dressing: 
• 1 1/2 tbsp fresh basil
• 1 tbsp orange juice
• 1 tbsp fresh squeezed lime juice
• 1 tbsp olive oil (I used a Mediterranean blend of extra virgin olive oil, canola & grapeseed)
• 1 tbsp apple cider vinegar
• 1 tsp salt

A few hours in advance (or overnight), trim any fat off chicken breast and place in a bowl. Add all marinade ingredients, mixing well to coat. Set aside in fridge to allow marinade to soak in.

The quinoa should also be prepared in advance to allow time for it to cool. Add vegetable broth/water, salt and cumin to quinoa in a small pot over high heat. Bring to a boil, reduce to low, cover, and set a timer for 15min. Let cool completely after it has cooked, then set aside in fridge. 

De-husk the corn, then take a sharp knife to slice the kernels off in swaths. I prefer laying the corn flat on a large chopping board instead of holding it vertically so the kernels don't fall everywhere. Place kernels in a large salad bowl. 

Slice the celery and cucumber lengthwise into thin strips before dicing. If the cucumber has a lot of mushy wet seeds in the center, take a small spoon to carve out the seeds in the center after slicking the cuke in half before slicing and dicing. Add diced veg to the salad bowl. 

Cut avocado in half and remove pit. Slice lengthwise into 8 strips and remove the peel. Give the peeled avocado a quick cold water bath to prevent them from turning brown. Remove from water and dice into bite size pieces. Add to salad bowl along with the craisins and cooked, cold quinoa, tossing well. 

Put all dressing ingredients into a jar, then shake/stir to mix. Pour over quinoa salad, mixing well to combine. 

To cook the chicken, I use a 2-sided grill (ie. George Foreman). Once the grill has pre-heated, place chicken breast in the center and set timer for 8min. Slice and arrange over salad. 

Mexi-style Quinoa Salad, Chipotle-Lime Dressing

I've decided this deserves a post even though it's pretty similar to my other post for Grilled Chicken over Quinoa Salad, Cilantro-Lime Dressing because it's a meatless version that incorporates the best part of the chicken into the salad - the chipotle peppers of course!

We went to a Mexican themed potluck this weekend, and this salad, with a slight chipotle kick, got a lot of love!

Serves 4-6

• 1 1/3 cup quinoa
• 2 1/3 cups water
• 1/2 tsp salt
• 1/2 tsp cumin
• 1 bay leaf
• Dressing
• Juice squeezed from 1 lime
• 4 cloves garlic, minced
• 1/4 cup fresh cilantro
• 3/4 tsp ground cumin
• 3/4 tsp ground pepper
• 1/2 tsp salt, or to taste
• 1/4 cup olive oil
• 2 chipotle peppers in adobo sauce
• 1 (14oz) can black beans, drained and rinsed 
• 1 1/3 cup frozen corn, thawed
• 1/2 hothouse cucumber 
• top half of a bunch of green onion
• 1/4 cup fresh cilantro
• 1 ripe avocado

Quinoa should be cooked in advance so it has time to cool. Add quinoa, water, salt, cumin and bay leaf to a medium pot over high heat. Once it reaches a boil, reduce to low and cover with lid. Set timer for 15min. Remove from heat, let stand 5min. Discard bay leaf. Fluff and set aside to cool to room temperature (or refrigerate if making well in advance).

Drain and rinse black beans in a colander. Measure out frozen corn and place in colander with black beans. 

Mince the chipotle peppers with a little bit of adobo sauce. Store remaining peppers in airtight container. Add all dressing ingredients to a cup/jar, stirring well to incorporate. Set aside.

Dice cucumber. Chop green onion and cilantro.

Remove pit from avocado. Slice lengthwise into 8 strips and remove the peel. Give the peeled avocado a quick cold water bath to prevent them from turning brown. Remove from water and dice into bite size pieces. 

Place cooled quinoa, beans and vegetables in a large salad bowl and toss well with dressing. Add salt and pepper to taste. Cover and set aside until ready to serve.

Shredded Chicken Soft Tacos

There are days when I don't get asked "what's for sups?" so much as I get told what's for sups. This recipe came from one such decisive day. The request was for soft tacos, specifically with shredded chicken if possible, so I tried my best to deliver on this demand. As it turned out, the tacos were a hit and B now wants this meal added to the list of regulars on our dinner rotation!

Yields approx 6 soft tacos (depending on how heavily or lightly you stuff them)

• 1 boneless, skinless chicken breast
• Chicken marinade: 

• 1 1/2 tbsp coke (the carbonation & chemicals in coke work great to tenderize meat)
• 1 tsp paprika
• 1 tsp ground cumin
• 1 tsp chili powder
• 1/2 tsp ground pepper 
• 1/2 tsp cayenne powder
• 1/2 tsp cajun powder
• pinch red chili flakes
• 1 cup tomato sauce (or spicy pasta sauce!)
• 1 package whole wheat/multigrain 6-inch soft tortillas (I like the Mission brand pictured below as they are high in fibre)
• 1/2 hothouse cucumber
• 3 cups fresh spinach
• 1/2 cup fresh cilantro
• 3/4 cup skim mozzarella (or low-fat cheese of your choosing)
• optional: taco sauce or hot sauce, to taste

Start by marinating the chicken well in advance (a couple hours up to overnight). Trim any fat off the chicken breast, slice in half to maximize the surface area being coated in saucy goodness. Add all marinade ingredients, mixing well to coat evenly. Cover and set aside in fridge til closer to serving time. 

  

Heat a small amount of olive oil (~1tsp) in a small non-stick pan over med-high heat. Add chicken breast halves, including any excess marinade. Cook for 3min, flip, then cook the other side for another 3min. Pour the tomato/pasta sauce over the chicken, reduce heat to low, cover the pan, and let simmer for 20min (or til chicken is no longer pink inside).

While the chicken is simmering, wash and prepare the taco fixins: Slice cucumber and spinach into thin strips. Chop cilantro. Grate mozzarella. Set aside on a serving plate, keeping refrigerated until the chicken is ready.

Preheat the oven to 350. Wrap tortillas in tin foil, and warm in preheated oven for 5-7min.

Once the chicken is cooked, remove from pan, and shred with two forks. Place the shredded chicken back in the pan, stirring to coat in the remaining sauce, cover, and continue simmering for another 10-15min. 

Once the tortillas are warm and the shredded chicken is ready, I set up a build-your-own-adventure style taco station on the kitchen counter or at the dinner table. I put a bottle of taco sauce and hot sauce out as well. 

Blackberry Spinach Salad

Blackberries are my favorite of all the berries - not as tart as raspberries and not as sweet as strawberries - perfect! I might also be partial because black is my favorite color, but these juicy little guys are also a great source of fiber, Vitamin C, Vitamin K and manganese!

Yields 2 large salads

• 4.5oz baby spinach
• 1/2 hot house cucumber
• 170gr blackberries
• 1 small avocado
• 1/4 cup sliced almonds
• balsamic vinaigrette (I used a sweet strawberry balsamic blend with blood orange organic evoo from Olive Crush, but any other kind will do!)

I bought a 9oz bag of washed baby spinach so I wouldn't have to wash and wait for the spinach to dry. Just dumped about half the bag into a large salad bowl (makes it easy if you're doubling the recipe too, just use the whole bag!). 

Wash hot house cucumber (I prefer these to the English ones as the seeds are smaller), section off the half you are using, and refrigerate the rest for another use. Cut lengthwise in half again, then into thin semi-circled slices. Toss with spinach. 

Wash blackberries and pat dry before adding to salad bowl.

Cut avocado in half and remove pit. Slice lengthwise into 8 strips and remove the peel. Give the peeled avocado a quick cold water bath to prevent them from turning brown. Remove from water and cut into bite size chunks. Add to salad bowl. 

Add sliced almonds to the salad and toss with 3 tablespoons of balsamic vinaigrette, or to taste. 

This salad goes great with grilled chicken and a large glass of white wine.

Cucumber Grape Salad, Honey Balsamic Vinaigrette

Mmm, cool, crunchy, juicy, and sweet, but not too sweet... I don't typically dream up salads that don't involve quinoa or spinach, but this quick and simple combination turned out quite nicely! 

Cukes (with peel!) are loaded with water, fiber, vitamins & minerals, grapes are rich in anti-oxidants, vitamins & minerals, and walnuts are an excellent source of omega-3 fatty acids, Vitamins E & B-complex, various minerals, and of course, protein! 

Note: I chose hothouse cucumbers because I prefer fewer seeds and a peel that isn't so tough. 

Makes 2 large sides

• 2-1/2 cups hothouse cucumber (approx 1 medium-sized cuke)
• 1-1/2 cups seedless green grapes
• 1/2 cup (heaping) walnut halves
• Dressing: 
• 1 tbsp olive oil
• 1 tbsp honey
• 1 tbsp balsamic vinegar
• 1/2 tsp salt
• 1/2 tsp dried parsley
• 1/2 tsp dried tarragon
• fresh ground pepper, to taste

Wash the skin of the cucumber thoroughly to remove any pesticides. The peel contains many important nutrients, so we definitely want to make sure to include this!  Cut into approximately 1cm thick slices, then quarter. 

Wash the grapes thoroughly as well and slice in half. 

Combine the sliced cucumber and grapes in a salad bowl. Do not add the chopped walnut halves until just before serving so the walnuts stay crunchy!

Each dressing ingredient can be added directly to the salad before tossing. When measuring out the liquid ingredients, start with olive oil as the slickness that remains on your measuring spoon will ensure all of the measured honey slides right off the spoon. With the dried parsley and tarragon, I measured out what was needed, then rubbed the herbs between my fingers to sprinkle over the salad. Rubbing the dry herbs this way releases essential oils and flavor. Make sure your hands are clean and dry before doing this! 

Toss salad and dressing with walnuts. Enjoy :)

Greens & Yellows Summer Salad with Smoky Grilled Chicken

Another salad idea that packs a protein punch and a sweet summer kick! It's also a pretty assortment of bright greens and yellows that sets off the dark red-browns of the grilled chicken, if presentation matters to you! 

The health benefits of legumes are always so highly praised, and edamame is no different, being high in protein, dietary fibre, folate and Vitamin K. Spinach, of course, is a dark, leafy green, full of iron and Vitamins A, C, and B. Nectarines are a great source of antioxidants, vitamins and minerals, and give this salad some juicy sweetness. Chicken breast is an excellent lean protein, but the chili powder seasoning is also rich in Vitamin A and minerals like potassium and phosphorus. Avocado acts as a nutrient booster, helping your body to better absorb the goodness in all of these ingredients! 

To cook the chicken, you will need a two-sided grill or a BBQ. 

Makes 2 dinner sized salads

• 2 boneless, skinless chicken breasts
• 2 tsp white vinegar
• 2 tsp ground black pepper
• 1 tsp paprika
• 1/4 tsp cayenne
• enough chili powder to coat chicken breast (approx 1 1/2 tbsp)
• 3/4 cup frozen edamame beans
• 3/4 cup frozen corn
• 3 cups baby spinach
• cucumber
• 1 ripe avocado
• 1 nectarine
• Dressing: 
• 1 tsp balsamic vinegar
• 3 tsp olive oil
• 1 tsp tarragon

A couple hours in advance, trim any fat off chicken breasts, then sprinkle seasoning, covering all sides of the chicken. Set aside in fridge, allowing marinade to soak in. 

Bring 2 cups of water to a boil in a small pot over high heat. Add frozen edamame and corn. Boil for 3min, strain in colander, and let cool completely. 

To cook the chicken, I use a 2-sided grill (like a George Foreman). Warm up the grill, then place chicken breasts in center and set timer for 8-10min, depending on thickness of chicken. 

Meanwhile, wash and dry baby spinach, and divide evenly over two plates. 

Very thinly slice as much cucumber as you want in your salad. The more cuke, the more crunch! I slice into paper thin coins. Arrange over half of the spinach bed on both plates. 

Slice avocado in half and remove the seed. Slice each half in half, then carefully remove the skin from the flesh. Place avocado flesh in a bowl of cold water for a minute (the cold water bath will ensure the avocado doesn't turn brown). Remove from water, and slice each quarter into 4, then arrange over the other half of the spinach bed on both plates. 

Slice nectarine into slim wedges around the pit (may take some patience!). Arrange over salad. 

Sprinkle the cooled edamame and corn over salad. 

Mix all dressing ingredients together and drizzle over salad. 

Slice grilled chili chicken and serve along with salad. 

Strawberry Spinach Salad, Balsamic Vinaigrette

Summertime!! The BBQ's hot and the meat's a-sizzlin.. Beat the heat and pair your grilled goods with this sweet and refreshing salad! 


This salad isn't just pretty to look at... These ingredients combined form quite the nutritional powerhouse. Strawberries are full of vitamin C and manganese, spinach is full of vitamins K and A, almonds are rich in vitamin E, magnesium and manganese, while avocado acts as a nutrient booster, helping your body to better absorb the goodness in all of these ingredients! 

Yield: 2 servings - Double up the recipe for 2 big bowl salads!

• Dressing: 

• 2 tbsp extra virgin olive oil
• 2 tbsp balsamic vinegar
• 1/2 tsp white sugar
• 1/2 tsp tarragon 
• 15 unsalted almonds
• 3 cups spinach, packed
• cucumber
• 4 large strawberries
• 1 small avocado

Stir all dressing ingredients together in a jar or glass. Cover and refrigerate. 

Slice almonds, each one roughly into 3 pieces. Set aside. 

Measure out 3 cups of spinach, packed, and distribute evenly onto 2 salad plates. 

Very thinly slice as much cucumber as you want in your salad. The more cuke, the more crunch! I slice paper thin, then halve them into semi-circles. Toss cucumber with spinach to mix. 

Wash ripe strawberries and pat dry. Remove stems and hull. Slice, then arrange over spinach and cucumber. 

Slice avocado in half and remove the seed. Slice each half in half, then carefully remove the skin from the flesh. Place avocado flesh in a bowl of cold water for a minute (the cold water bath will ensure the avocado doesn't turn brown). Remove from water, and slice each quarter into 4, then arrange over salad.

Sprinkle sliced almonds over salad.

Remove dressing from fridge - it will have thickened somewhat - and give it a stir or a shake. Drizzle as much or as little as you'd like over the salad and serve!  Optional: garnish with a few leaves of fresh mint if you have some.