Points of Wellness Blog

Ingredients:

1 pkg spinach

2 cups peeled and thinly sliced butternut squash

1 lb frozen gnocchi

1 tbps extra virgin olive oil

1 can vegetable broth

1 1/2 tbsp balsamic vinegar

2-3 shallots, thinly sliced

3 cloves garlic, minced

1 tsp dried sage

1/4 tsp ground pepper

1 can chickpeas-rinsed

Directions:

1-cook gnocchi according to package, drain and set aside.

2-heat olive oil in skillet over Med.  Add gnocchi and cook stirring often until lightly browned-about 5 mins. transfer to a bowl.

3-Add squash, shallots and garlic to pan with a smidgeon of olive oil if needed-cook 2 mins.  Stir in broth, sage and pepper.  Bring to a boil then reduce heat to a simmer and cook about 6 mins.  Add spinach, gnocchi and chickpeas, stirring gently cook for 2 mins. until the spinach wilts. 

4-plate and drizzle balsamic vinegar on top.

• 2 zucchini
• 1 onion (or leeks)
• 2 garlic cloves
• 2 tablespoons of olive oil
• sea salt

Steam the zucchini and onions (or leeks) in steamer basket until slightly soft. Then put in a blender (or food processor), add garlic cloves and olive oil. Add water for desired consistency, then blend. Pour in bowl and add sea salt.

This soup can be broccoli or cauliflower soup by substituting the zucchini.

Ingredients:

1 1/2 lbs haddock, cod or halibut fillets
1/8 tsp salt
1/8 tsp pepper
1 med. chopped onion
1/3 cup minced fresh parsley
2 tsp grated lemon peel
2 tsp grated orange peel
4 tsp canola oil

Directions:

Place a 18 X 12 inch piece of heavy duty foil on a large baking sheet. Arrange fillets in a single layer on foil; sprinkle with salt and pepper. Top with onion, parsley, and lemon and orange peel. Drizzle with oil. Top with a second large piece of foil. Bring edges of foil together and crimp to seal-forming a large packet.

Bake at 450 degrees for 15-20 minutes or unitl fish flakes easily with a fork. Open foil carefully to allow steam to escape.

This gluten free tabouli is packed with protein without using wheat!

• 1 cup Quinoa (cooked as directed on package)
• 2 cups water
• 1/3 cup Olive Oil
• 1/2 cup fresh lemon juice
• 2 large ripe garden tomatoes
• 3/4 cup fresh parsley, chopped
• 1 1/2 cups scallions, chopped
• sea salt to taste

Directions

1. Prepare Quinoa as noted on package.  Be sure to rinse quinoa several times to remove the outer bitter layer.

2.  Chop tomatoes, parsley, scallion and mix with lemon juice and olive oil. 

3. Stir in quinoa, salt to taste and mix.

4. Refrigerate for the day to infuse flavors.  Then remove 1 hour before serving to reach room temperature.

Gluten free burgers

•  1 lb  ground turkey breast
• 1 small  onion, finely chopped
• ½  red bell pepper, finely chopped
• ½  green bell pepper, finely chopped
• 2  eggs, beaten
• 4 tbsp rice flour
• 2 tsp dried mixed herbs (your favorites)
• 2-3 dashes Tabasco sauce (optional)
• rice flour to stop burgers sticking when being shaped

1. Put all the ingredients except the eggs into a large mixing bowl and combine thoroughly. 

2. Add approximately ¾ of the eggs and mix until all the egg is absorbed into the mixture. You will probably need to add the rest of the egg if the mixture does not look sticky enough. 

3. shape into patties (use flour if sticking)

4. Grill patties until cooked all the way through, turning over halfway into the cooking time. Check they are cooked all the way through by cutting into the centre of one. 

Serve in a wheat free roll with lettuce and relish or with crispy oven baked potato wedges and salad or steamed greens.

• 3 ½ cups peeled, seeded and thinly sliced cucumbers
• 1 tablespoon extra-virgin olive oil
• 3 cloves garlic, minced
• 1 onion, diced
• 1 tablespoon lemon juice
• 1 1/2 cups chicken or veggie broth
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• Pinch of cayenne pepper (optional)
• 1 avocado, finely chopped
• 1/4 cup chopped fresh parsley, plus more for garnish
• 1/2 cup plain yogurt

 Heat olive oil in a large saucepan on medium-high.  Add onion and garlic and cook about 5 minutes-under tender and translucent.  Add lemon juice and cook for 1 minute. Add cucumber, broth, salt, pepper and cayenne; bring to a simmer. Reduce heat and cook at a low simmer until the cucumbers are soft about 7 minutes.

2. Pour into blender. Add avocado and parsley; blend on low until smooth.  Pour into a serving bowl and stir in yogurt. Serve the soup warm or refrigerate and serve it chilled.  Garnish with parsley.

Ingredients

• 1 1/2 lbs sweet potatoes peeled and cut into 1-inch pieces
• 4 cups chicken broth (or veggie broth)
• 1 tbsp butter
• 1 cup chopped onion
• 2 small celery stalks, chopped
• 1 medium leek, sliced (white and pale green parts only)
• 1 large garlic clove, chopped
• 1 cinnamon stick
• 1/4 teaspoon ground nutmeg
• 1 1/2 cups half and half
• 2 Tbsp maple syrup

Directions

Melt the butter in a large, pot over medium-high heat.  Add chopped onion and sauté for 5 minutes.  Add chopped celery and leek, sauté about 5 minutes. Add garlic and sauté 2 minutes.

Add sweet potatoes, broth, cinnamon stick, and nutmeg; bring to boil. Reduce heat and simmer uncovered until potatoes are tender, about 20 minutes.

Remove cinnamon stick and discard. Working in batches, puree soup in blender until smooth. Return to pot and add half and half and maple syrup and stir over medium-low heat.

Ingredients

Ingredients:

2 large leeks, white part only, trimmed and chopped

1 1/2 -2 lbs  mixed fresh mushrooms, coarsely chopped

2-3 cloves garlic, peeled and minced

2 boneless, skinless chicken breasts cut into 2 in. pieces

3 tbsp extra-virgin olive oil

Pinch of nutmeg

8 cups low-sodium chicken broth

¼ cup heavy cream

Chopped parsley

Salt and pepper to taste

*can easily convert to vegetarian/vegan by omitting the chicken and using vegetable broth. Instead of cream can use cornstarch mixed with 2 tbsp of water to use as a thickener. 

*can add additional ingredients such as ditalini pasta, thinly sliced celery

Preparation

In a large stock pot, heat 1 1/2 tbsp oil on medium heat and saute chicken 4 minutes. Remove chicken from pot, set aside. Add remaining 1 1/2 tbsp oil, leeks, garlic, and nutmeg. Cook until leeks are soft, about 3 minutes. Transfer mixture to a small bowl, leaving excess oil in pot, and set aside. Add mushrooms to pot and cook until golden brown. Return chicken and leek mixture to pot, salt and pepper to taste and saute about 5 minutes. Pour in broth and bring to a simmer. Simmer about 5 minutes.  Stir in cream just until incorporated and remove from heat.  Pour soup into bowls and garnish with parsley to taste.

Serve immediately with whole grain bread and side salad for a complete meal.

 Ingredients:

4 cups of water
2 stalks of green onions, thinly sliced
1 package of medium or regular tofu, cubed
4 teaspoons of dried wakame flakes
4 tablespoons of white miso paste

Directions:

1. Boil 3 cups of water in a pot.

2. Soak wakame flakes in a bowl of cold water until they expand, about a few minutes.

3. Add thinly sliced green onions and cubed tofu into the pot of water.

4. Drain the wakame flakes and add to the boiling water.

5. In a separate bowl, add miso paste to a cup of water. Whisk miso paste until it dissolves.

6. Turn off the boiling water and add the whisked miso paste. Mix well and enjoy!

extras: you can add mushrooms, garlic and/or ginger to the recipe too!