Tag Archives: vegetable

Meal Plan January 24-30, 2011

Week plan #4 = comfort for cold weather, these are a variety of warming meals, loads of carbs!

Meal plan January 24-30 2011

Lunch:  leftover pasta with snap peas
Dinner:  Ratatouile with pan fried tilapia and quinoa (had to make a last minute sub, but had almost everything for this recipe in house, just picked up some fresh tilapia, and the veggies were in need of getting consumed!)

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Immune Boosting Chicken Soup

This is a fabulous recipe, especially as we are heading into the cold and flu season, or booger season, as I like to call it.  When everyone’s immune system can use a boost.  There are so many pluses to this recipe, among them are that if you are looking to clear out your fridge this is a great recipe, it has pretty much everything in it.

My kids will eat parts of this soup.  I can’t wait to make it again.  It’s from Chatelaine magazine.

I usually make my own stock, but if you are pressed for time, use store bought, but take a look at the recipe for the stock, you might want to give it a try too!  Honestly try it, it’s worth it!

Immune-Boosting Chicken Soup Recipe
2 tbsp extra-virgin olive oil
2 cups onion, chopped fine
2 inches ginger, chopped fine
2 cups leeks, chopped
2 cups shiitake mushrooms, chopped
2 cups carrots, cut into ¼-inch rounds
2 cups sweet potatoes, diced
1 cup celery, sliced
1/2 tsp grey or pink sea salt
8 cups chicken stock
1/2 cup parsley, freshly chopped
1/2 cup fresh basil, freshly chopped
1 tbsp of each oregano, thyme, and rosemary, chopped* (or 1 tsp dry)
2 bay leaf, whole
4 cups kale, washed and torn
1 cup snow peas or green beans, chopped
4 skinless chicken thighs, chopped into cubes
5 garlic cloves, sliced and divided


  1. Heat oil in a soup pot over medium heat. Add onions, 3 garlic cloves, ginger and leeks. Cook until softened—about 3 minutes.
  2. Add chopped vegetables, chicken, salt, chicken stock and bay leaf. Increase temperature to high, bring to a boil and reduce heat so soup simmers. Cook for approximately 25 minutes until vegetables soften, but aren’t mushy.
  3. Stir the kale, peas, fresh herbs, 2 cloves of fresh finely chopped garlic into the soup. Simmer for another few minutes to blend flavours and soften kale. Adding these ingredients at the end ensures that the veggies are bright green and the garlic is providing maximum immune benefit.

Easy Immune-Building Chicken Stock

This is a very simple stock recipe, and the best part is it use scraps, so it basically costs nothing to make.  You can freeze it like I do, just be sure to label the container, so you don’t sit in front of the freezer three months from now wondering what the mystery substance is.  Using the bones also releases calcium into the stock, so it’s  a win win win.

My suggestion would be to prep the veggies for the soup, take the scraps and make the stock out of them, and then use the stock for the soup, and store the leftovers.

Another tip, if you have a roast chicken carcass, and don’t feel like making stock right then and there, freeze it, and use it in the future, when you do want to make stock.

Whole chicken carcass (leftovers from roast chicken dinner)
12 cups (3 litres) of water
2 cups vegetable scraps- carrot skins, celery leaves, sweet potato peels ect.
Seasoning- parsley and basil stems,
Optional: unrefined sea salt to taste if desired

  1. Put the chicken, vegetable scraps and the water in a large pot and bring to the boil.
  2. Reduce to simmer and stir well. Cover and cook for 20 min.
  3. Remove any large bones or skin and either use to make the soup or cool before storing.

Honeyed Swiss Chard

This may sound gross and well it wasn’t.  I liked it, I might not have it everytime I serve swiss chard, but it was a nice change.  Others at the table well, moved on to other dishes!

This is from Chatelaine

Add 2 tbsp butter to a hot large frying pan set over medium-high. Stir in 1 minced clove of garlic.
Add 1 bunch thickly sliced Swiss chard. When chard begins to wilt, add 4 plums, cut into wedges.
Drizzle with 2 tbsp honey and sprinkle with 1/2 tsp ground cumin.
Sauté until chard wilts and plums are warm, 3 min. Serves 4

Sweet Potato Quesadillas

I found this recipe on the Taste and Tell blog’s Saturdays with Rachel Ray, not sure what that’s all about, but I do like it.  I am a fan of something fast for lunch, and next year when I have only 55 minutes to pick up my kids, walk them home, nag them to walk faster, feed them, nag them to eat faster, walk them back, nag them to walk faster, I will have to be very organized.

So I am training now for September.  And this lovely creation will be on my menus for sure!

  • 2 small sweet potatoes
  • One can of black beans, drained and rinsed
  • flour tortillas
  • cooked, shredded chicken (use as much you like, Rachel say 1.5 cups, I used less)
  • shredded Monteray jack, Cheddar or Mozzarella cheese (about 2 cups, but again, to taste more or less either will do)

  1. Poke holes in the sweet potato with a fork.  Cook in the microwave until softened, about 5 minutes, when cool enough to handle, peel.
  2. In a bowl mash the beans and sweet potatoes and mash; spread onto tortillas.
  3. Spread chicken and cheese and top with a second tortilla; press to flatten.
  4. In a skillet, cook each quesadilla over medium-high heat until the cheese is melted.
  5. Cut into wedges, tip here, use a pizza cutter, makes cutting so much easier.
  6. Serve with hot sauce for a hit of heat!

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