Chunky potato and spinach curry

  • 4 tomatoes
  • 2 tbsp peanut or light olive oil
  • 2 onions, cut into thick wedges
  • 1 inch piece fresh ginger, peeled and finely chopped
  • 1 garlic clove, chopped
  • 2 tbsp ground coriander
  • 3 medium potatoes, peeled and cut into chunks
  • 2 1/2 cups low salt vegetable stock
  • 1 tbsp red curry paste
  • 225g spinach leaves
  • cooked brown basmati rice for serving
Put the tomatoes in a heatproof bowl and cover with boiling water. Let stand for 1 minute, then plunge into cold water and peel off the skins. Cut each tomato into quarters and remove and discard the seeds and central core. Set aside. Heat the oil in a preheated wok, add the onions, ginger and farlic and stir fry over medium high heat for 2-3 minutes, until starting to soften. Add the coriander and potatoes and stir fry for 2-3 minutes. Add the stock and curry paste and bring to a boil, stirring occasionally. Reduce the heat and simmer gently for 10-15 minutes, until the potatoes are tender. Add the spinach and the tomato quarters and cook, stirring for 1 minute, or until the spinach has wilted. Serve with rice!

Thai Green Chicken Curry

  • 2 tbsp coconut oil
  • 2 tbsp Thai green curry paste
  • 500 g skinless, boneless chicken. cut into cubes
  • 2 kaffir lime leaves, roughly torn
  • 1 lemongrass stalk, finely chopped
  • 1 cup coconut milk
  • 16 baby eggplants, halved
  • 2 tbsp Thai fish sauce
Heat the oil in a preheated wok or large heavy bottom skillet. Add the Thai curry paste and stir-fry briefly until all the aromas are released. Add the chicken, lime leaves, and lemongrass and stir fry for 3-4 minutes, until the meat is beginning to color. Add the coconut milk and eggplants and simmer gently for 8-10 minutes, or until tender. Stir in the fish sauce and serve immediately!

Mole Sauce

Who would've thought chili and dark chocolate would go together to make the perfect sauce for your best chicken dish?
  • 1 onion, sliced
  • 9 mixed chiles
  • 2-3 garlic cloves, crushed
  • 3/4 cup of sesame seeds
  • 1/3 cup toasted slivered almonds
  • 1 tsp ground coriander
  • 4 cloves
  • 1/2 tsp pepper
  • 2-3 tbsp olive oil
  • 1 1/4 cups low salt chicken or vegetable stock
  • 1 lb/450g ripe tomatoes, peeled and chopped
  • 2 tsp ground cinnamon
  • 1/3 cup raisins
  • 1 cup pumpkin seeds
  • 2 oz/55g 70% minimum cocoa solids dark chocolate
  • 1 tbsp red wine vinegar
Put the chiles into a blender with the onion, garlic, sesame seeds, almonds, coriander, cloves, and pepper and process to form a thick paste. heat the oil in a saucepan, add the paste, and cook for 5 minutes. Add the stock with the tomatoes, cinnamon, raisins, and pumpkin seeds. bring to a boil, reduce the heat, and simmer, stirring occasionally for 15 minutes. Add the chocolate and vinegar to the sauce. Cook gently for 5 minutes, then use as required. It's usually served with poultry and rice, but it can be served with any dish of your choice!

Turkey Chili

  • 1 cup chopped onion
  • 1 teaspoon minced garlic
  • 1-3 teaspoon chili powder
  • 1 teaspoon tomato paste
  • 1 lb. ground turkey
  • 1 19 oz. can whole tomatoes
  • 1 14 oz. can kidney beans
  • 1 teaspoon salt
  • 1 teaspoon pepper
Saute oninons and spices. Remove from heat. Fry ground turkey, add sauteed onions and spices. Add tomatoes and kidney beans. Reduce heat. cover and simmer for three quarters of an hour. Stir occasionally. Serves four.


The Portobello mushrooms and kale give this soup an unusually rich flavor. The surprise, is that this simple recipe is so rich with flavour!
  • 5 cups chicken or vegetable broth
  • 1 medium onion, finely chopped
  • 6 medium sized cloves garlic, chopped
  • 1 stalk celery, diced (about 1/2 cup)
  • 2 medium sized carrots, peeled and diced (about 1 cup)
  • 1-½ cups finely chopped kale
  • 1 portobello mushroom, diced, black gills cut out and discarded
  • 1 15 oz can diced tomatoes
  • 1 TBS dried Italian herbs
  • 1 15 oz can navy beans, drained and rinsed
  • salt and black pepper to taste
  • 1/3 cup quinoa
  1. Prepare ingredients by chopping and measuring.
  2. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.
  3. Add broth and rest of ingredients except beans and salt and pepper. Bring to a boil on high heat, reduce heat to low and continue cooking, uncovered for 25-35 minutes, or until vegetables and quinoa are tender.
  4. Add beans, cook for another couple minutes, season with salt and pepper, and serve.
Serves 6 and freezes well!

Recipe provided by Liz Manwaring, RHN Registered Holistic Nutrition Consultant


Ingredients: (family size)
1 lb chicken breasts, cubed 1 large onion, chopped 3 cloves garlic, minced 8 cups of low sodium broth (can be chicken or vegetable) 2-3 stalks of celery, chopped 1 small sweet potato, peeled and cubed 2 medium carrots, sliced 2 medium zucchini, sliced 14 oz. can of kidney beans, drained and rinsed 1 small head green cabbage, chopped water and pepper to taste
Place chicken, onion, and garlic in a large saucepan. Cover with broth and bring to a boil. Reduce heat; simmer for 30-40 minutes or until chicken is tender.  Add remaining ingredients – water and pepper to taste; simmer for 20 minutes or until vegetables are desired tenderness.
**For vegetarian option, omit chicken, and add some protein – such as 14oz. can of lentils, drained and rinsed, or some cubed tofu.  Simmer tofu, onion and garlic for 20 minutes before adding rest of ingredients.
Homemade soup is simple to throw together, and is a great thing to have on hand over the holidays.  Plus it freezes well, so you can make plenty, store, and re-heat for those lazy nights!
Recipe provided by Liz Manwaring, RHN Registered Holistic Nutrition Consultant

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