Low-Fat Pesto


Low-Fat Pesto
1 1/2 cups fresh basil
4 cloves garlic
1/4 cup pine nuts
1/4 cup parmesan cheese, grated
1/8 cup lemon juice
1/8 cup extra virgin olive oil


Mix basil, garlic, pine nuts and parmesan cheese together in the food processor. Once all ingredients are blended well, drizzle in lemon juice and olive oil, mixing until blended.
Super easy and freezes well!

Source: The Last 15 by Dr. Joey Shulman
ISBN 978-0-470-84075-7

Swiss Chard Gartin


1 potato, (5 oz/150 g), peeled and quartered
2 tbsp butter (30 mL)
1/4 cup diced onion (60 mL)
1 garlic clove, minced
1/4 cup all-purpose flour (60 mL)
1-3/4 cups milk (425 mL)
1/4 tsp cayenne pepper (1 mL)
1 pinch salt
1 pinch pepper
1 pinch nutmeg
1/3 cup shredded Gruyere cheese (75 mL)
3 tbsp grated Parmesan cheese (45 mL)
2-1/2 cups shredded Swiss chard (625 mL)


In small saucepan of boiling salted water, cook potato until tender, 10 to 12 minutes. Drain and let cool for 5 minutes. Thinly slice and overlap in greased 3-cup (750 mL) shallow gratin dish.

Meanwhile, in small saucepan, heat butter over medium heat; cook onion and garlic until softened, about 3 minutes. Stir in flour; cook for 1 minute. Whisking constantly, add milk, 1/2 cup (125 mL) at a time. Whisk in cayenne pepper, salt, pepper and nutmeg. Reduce heat to low; simmer, whisking occasionally, until thickened, 5 to 7 minutes. Stir in Gruy? and Parmesan cheeses.

Pour 1/2 cup (125 mL) sauce over potato. Top with Swiss chard, pressing to compact. Pour remaining sauce over top. Bake in 400°F (200°C) for 20 to 25 minutes or until bubbly and browned.

Source : Canadian Living Magazine: February 2008

Sauage and Swiss Chard Rigatoni


4 tsp olive oil 4 4tsp tsp (18 mL)
3 Italian sausages, casings removed
3 cloves garlic, minced
1/2 tsp hot pepper flakes (2 mL
1 can (28 oz/796 mL) diced tomatoes
1/4 cup chopped fresh basil (60 mL)
1/4 tsp salt (1 mL)
1 pinch granulated sugar
1 cup rinsed drained canned navy beans (250 mL)
5 cups mezzi rigatoni (1.25 L)
8 cups chopped Swiss chard (13 oz/380 g)
2/3 cup shredded mozzarella cheese (150 mL)
1/4 cup grated Parmesan cheese (60 mL)


In large skillet, heat oil over medium-high heat; sauté sausages, breaking up with spoon, until browned, about 8 minutes. Stir in garlic and hot pepper flakes;
cook for 2 minutes.

Add tomatoes, basil, salt and sugar; bring to boil. Reduce heat and simmer for 20 minutes. Stir in beans. (Make-ahead: Let cool; refrigerate in airtight container for up to 24 hours.)

Meanwhile, in large saucepan of boiling salted water, cook pasta until still slightly firm in centre, about 8 minutes. Drain and return to pot, reserving 1/2 cup (125 mL) cooking liquid. Add sauce, reserved cooking liquid and Swiss chard; toss to coat. Transfer to 10-cup (2.5 L) glass baking dish.

Sprinkle with mozzarella and Parmesan cheeses; cover with greased foil.
Bake in 375°F (190°C) oven for 20 minutes. Uncover and bake until bubbly and browned, about 10 minutes.

Fresh Salsa


3 tablespoons finely chopped onion
2 small cloves garlic, minced
3 large ripe tomatoes, peeled and seeds removed, chopped
2 hot chile peppers, Serrano or Jalapeno, finely chopped
2 to 3 tablespoons minced cilantro
1 1/2 to 2 tablespoons lime juice
salt and pepper


Put chopped onion and garlic in a strainer; pour 2 cups boiling water over them then let drain throughly. Discard water. Cool. Combine onions and garlic with chopped tomatoes, peppers, cilantro, lime juice, salt, and pepper. Refrigerate for 2 to 4 hours to blend flavors. Makes about 2 cups of salsa.

Strawberry Spinach Salad with Poppy Seed Dressing


4 cups spinach
2 cups strawberries
1/2 cup feta cheese (crumbled)
1/2 cup candied pecans or slivered almonds

Poppy Seed Dressing
1/2 cup fat-free miracle whip
1/4 cup milk 1/4 cup white sugar
1/8 cup distilled white vinegar
1 tbsp. poppy seeds


Whisk together all ingredients for dressing. Cut strawberries into slices.
Combine all ingredients into a bowl. Toss in the dressing.

Leola’s Radish Potato Salad


10 potatoes – red
1 bunch of green onions chopped up
1 bunch of radishes sliced up
Mayonnaise (like Hellmann’s Light)
2 Garlic cloves
Pepper and salt to taste


Boil potatoes with skins on and cut into cubes. Add chopped onions and radishes, garlic, salt and pepper. Stir in mayonnaise until salad is the right consistency.

Chili-Roasted Kale


4 cups kale, washed and stems removed
1 tablespoon extra-virgin olive oil
1 tablespoon chili powder
1/2 teaspoon kosher salt


Preheat an oven to 400'F. Place the kale into a large mixing bowl, and drizzle with
olive oil, chili and salt. Toss until evenly coated.

Spread the seasoned kale onto a baking sheet. Roast until a little crispy, 5 to 8 minutes. Serve immediately.

Sweet and Spicy Swiss Chard


1 tbsp olive oil
1 bunch of rainbow chard- leaves and steams separated and chopped
1/3 cup chopped onion
2 slices of ginger root, peeled
1 tbsp maple syrup
Salt and pepper to taste


Heat oil in a large skillet over medium heat. Cook the chopped chard
stems and onion, and ginger in the hot oil until they begin to soften; season
with salt and pepper.

Add the chopped chard leaves to the skillet; reduce heat to low.
Continue cooking until the leaves have wilted, about 2 minutes more. 

Drizzle the maple syrup over the mixture, stir to coat evenly. 

Remove from heat and serve.

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