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Zesty Quinoa & Bean Casserole

This meal is a great way to introduce pulses into your family's diet. Pulses are part of the legume family, but the term pulse refers only to the dried seed and include (but are not limited to) dried peas, beans, lentils and chickpeas. Pulses are a good source of fibre, protein and folate, and they make a great alternative to meat. This meal freezes well for workday lunches, or for busy family evenings.  Pre-heat oven to 400 F Ingredients: 1, 540ml can diced tomatoes 1, 540ml can black beans (or dark red kidney beans), rinsed 1 large garlic clove, minced 1 jalapeno pepper, de-seeded and diced small 1 medium green or orange pepper, chopped 1 cup frozen kernel corn 1 cup vegetable broth (see our home made recipe here) 1 cup quinoa 1...

Ancient Grains & Shiitake Mushroom Pilaf

In my kitchen, shiitake mushrooms are one of our top choices of fungi. Not just for the quality, texture, and versatility of the mushroom, but for potential other health benefits. Nutritionally they are a good source of B vitamins and the antioxidant, selenium. But they may also play a role in boosting immune function. Shiitake's are cited widely for their medicinal properties but few human intervention studies exist. Early trials in Japan have studied effects of shiitake's on cancer risk reduction, and while outcomes are promising, the results have to be assessed with caution due lack of randomized or controlled research methods leaving room for error and bias. More recently, research from the University of Florida showed increased immunity...

Parmesan Crusted Eggplant

It took me awhile to really appreciate and enjoy eggplant. It's a beautiful colour that is so enticing, but really has the potential to get mushy or soggy during cooking. This recipe is perfect finger food for the family and the eggplant stays pretty crispy! You can use any size of eggplant but I like the the petite rounds that the long eggplant makes.   Preheat oven to 400F Ingredients: 1 long eggplant, cut into 1/4 inch rounds 1/2 cup flour 2 eggs, whisked 1/3 cup Panko or bread crumbs 1/3 cup parmesan cheese 1 tsp basil, dried 1 tsp oregano, dried 1 tsp parsley, dried 1/4 tsp garlic powder   Directions: 1) Lay the cut up eggplant pieces out and salt one side of them. Let sit for 15 minutes. This will draw out some...

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