Adzuki Bean and Squash Saute

  • 1 (15-ounce/425g)can adzuki beans, drained and rinsed or 2/3 cup (160 mL) dried beans
  • 3 tablespoons (45 mL) extra-virgin olive oil
  • 1/2 yellow onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon (5 mL) chili pepper flakes
  • 1 large butternut squash, diced into 1-inch cubes
  • 1 cup (250 mL) water
  • 1 small bunch of kale, chopped (about 2 cups /500 mL)
  • 1 tablespoon (15 mL) dried oregano
  • 1 teaspoon (15 mL) sea salt
  • 1 teaspoon (5 mL) freshly ground pepper
  • Juice of half a lemon

1.  if using dried aduki beans, add 3 cups (750 mL) of water to a large saucepan with the aduki beans, cover, and bring to a boil.  Reduce the heat and simmer, covered for another 60 minutes, or until the beans are tender.

2.  Start on the rest of the dish by by heating 1 table spoon (15 mL) of the olive oil in the sauce pan over medium low heat.  Add the onion, garlic, and chili flakes and cook, stirring constantly, being careful not to burn the garlic.

3.  Add the squash and water, turn the heat up to medium, cover, and let cook for 20 minutes, or until the squash is tender (easily pierced with a fork).

4.  Add the kale, oregano, salt, and pepper and cook for another 10 minutes before adding the cooked or canned adzuki beans.

5.  Stir and let cook, covered for another 15 mintues.

6.  For the last minute of cooking, stir in the remaining 1 tablespoon (15 mL) of the olive oil and the lemon juice.


Gluten Free Shake and Bake


1 cup rice flour or other gluten-free flour
2 teaspoons sea salt
1 1/2 teaspoons black pepper
1 tablespoon garlic powder
4 teaspoons paprika
1/2 teaspoon thyme
1/4 teaspoon dried oregano
Combine all ingredients in a bowl and mix well with a fork until all seasonings are evenly distributed. Store in an airtight container until ready for use.
Use about half of this mixture for every 4 lb of chicken, pork, or beef you wish to dredge lightly. Pour into a shallow bowl or pie pan, lay meat into spice mixture, press down, and flip, patting until evenly coated.



  • 1 lb. ground beef
  • 1/2 cup diced onion
  • 1/2 cup of corn
  • 1/2 black beans
  • 1 packet of taco seasoning
  • 1 package hard or soft taco shells
  • Shredded cheddar cheese
  • 1 jar of salsa
  • 1 cup. chopped lettuce
  • 1 container sour cream


A large pan

Step 1: Brown ground beef with onion

Brown the beef with the onion in large pan and drain. Return beef to pan.

Tip: For a healthy alternative, use diced or shredded chicken.

Step 2: Add taco seasoning

Add the taco seasoning and half cup water.

Step 3: Add black beans and corn

Add black beans and corn.

Tip: For spicy tacos, add a diced jalapeno pepper.

Step 4: Cook meat mixture

Cook the taco mixture over low heat for 20 minutes, stirring occasionally.

Step 5: Set out, buffet style, the taco mix, taco shells, shredded cheese, salsa, lettuce, and sour cream, and build your own tacos.

Chilli Rice Noodles

  • 4 teaspoons seasoned rice vinegar
  • 1 tablespoon sugar
  • 1 teaspoon thai fish sauce
  • 1 tablespoon soy sauce
  • 3 1/2 oz or 100g dried rice ribbon noodles
  • 1 tablespoon vegetable or or refined peanut oil
  • 1 small red chili seeded and finely shredded
  • 1 cup/50g sugar snap peas sliced thinly lengthways

1.  Mix vingar, sugar, fish sauce and soy sauce.  Put noodles in a bowl and cover with boiling water for 3-4 minutes until soft.

2.  Heat oil in skillet and fry chili, red bell pepper, and sugar snap peas, for 3min until softened.

3.  Drain noodles, add to pan with sauce mixture.  Toss and serve immediately.

Jerk Chicken


Equipment: parchment paper
roasting pan
2 lbs chick drumsticks
1 tbsp oyster sauce
1 tbsp prepared jerk seasoning or to taste
2 tbsp prepared jerk powder
2 tbsp oil

1. Rinse, drian and pat dry with paper towels
2. Place meat in a bowl. Mix or rub the jerk seasoning, oyster sauce and jerk powder into the chicken
3. Place chicken pieces in roasting pan and bake at 400 degrees, turning chicken halfway throught cooking time, until chicken is done, about 30 minutes (note – if the skin of the chicken is left on the bon, the can be charcoled, grilled slowly if turned frequently, over medium-low flame or even started on th grill and finished in the oven.)

Oven method:
Preheat oven to 400F, place chicken in a lined baking pan. Roast until chicken is cooked through about 30minutes. The chicken is done when the juices run clear (not pink) when a knife tip is inserted into both the chicken about 165-170f.

Lentil salad

Preparation: 10 minutes
Cooking: 20 minutes

1 cup of lentils
1 lemon
1 celery stalk diced
1 carrot sliced
1/2 parsely

Boil lentils. Add the juice of one lemon. Mix celery and carrots in with lentils