Wednesday, 23 May 2018

Grilled Salmon Steaks with Oregano Salsa

This recipe is DELICIOUS!!!

Quantity : 4 servings
Preparation : 5 min Cooking : 10 min
250 calories/serving
aluminum foil
1 1/2 tbsp butter, unsalted 20 g
4 salmon steaks 700 g
1/4 cup white wine 65 mL
4 tsp dried oregano 3 g
ground pepper to taste [optional]
4 tomatoes, diced 480 g
2 green onions/scallions, finely chopped
2 tbsp extra virgin olive oil 30 mL
1 pinch salt [optional] 0.2 g


Prepare one square of heavy-duty aluminum foil per each steak. Spread the butter on the foil, then lay one steak on top. Add the wine, then season with half of the oregano followed by ground pepper to taste. Wrap the salmon steaks loosely in foil, sealing the edges securely.
Cook on a medium-hot grill for about 10 min, until just tender. Alternatively, the fish may be broiled in the oven. Check with a fork to see if the fish is cooked through.
While the fish is cooking, finely dice the tomatoes and chop the scallions, then put them in a bowl. Add the olive oil, the remaining oregano, and salt to taste. Toss well.
Serve the salmon hot or cold, covered with the salsa.

Tuesday, 24 April 2018

Keto stuffed mushrooms

4 servings

12 mushrooms
8 oz. bacon
2 tablespoons butter
7 oz. cream cheese
3 tablespoons fresh chives, finely chopped
1 teaspoon paprika powder
salt and pepper

Preheat the oven to 400°F (200°C).
Start by frying the bacon until really crispy. Let cool and crush into crumbs. Save the bacon fat.
Remove the mushroom stems and chop them finely. Sauté in the bacon fat, adding butter if needed.
Place the mushrooms in a greased baking dish.
In a bowl, mix the crumbled bacon with the fried, chopped mushroom stems and the remaining ingredients. Add some of the mix to each mushroom.
Bake for 20 minutes or until the mushrooms turn golden brown.

Keto frittata with fresh spinach

4 servings


5 oz. diced bacon or chorizo
2 tablespoons butter, for frying
8 oz. fresh spinach
8 eggs
1 cup heavy whipping cream
5 oz. shredded cheese
salt and pepper

Preheat the oven to 350°F (175°C).
Fry the bacon in butter on medium high heat until crispy. Add the spinach and stir until wilted. Remove the pan from the heat and set aside.
Whisk the eggs and cream together and pour into a greased baking dish (9x9 inches) or in individual ramekins.
Add the bacon, spinach and cheese on top and place in the middle of the oven. Bake for 25–30 minutes or until set in the middle and golden brown on top.

Thursday, 15 March 2018

Cinzia's Shepherd's Pie

Quantity : 6 servings
Preparation : 25 min Cooking : 30 min
380 calories/serving

5 potatoes, peeled then halved 1 kg
1 1/2 onions, finely chopped 300 g
16 button (white) mushrooms, thinly sliced 220 g
2 tbsp olive oil 30 mL
500 g ground beef, extra-lean
3/4 cup canned tomatoes (diced) 200 g
2 tbsp tomato paste 30 mL
1 tbsp Worcestershire sauce 15 mL
1 cup beef broth 250 mL
1 cup frozen peas 120 g
1 cup milk, partly skimmed, 2% 250 mL
2 tbsp butter, unsalted 28 g
ground pepper to taste [optional]
1 pinch salt [optional] 0.1 g

Before you start

For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.


Preheat the oven to 205°C/400°F.
Prepare the vegetables: finely chop the onion; thinly slice the mushrooms; peel the potatoes, cut them in half then boil them 20-25 min until very tender. Drain them well and set aside.
Heat the oil in a pan over medium-high heat. Add the ground meat and sear it until it looses its red colour, about 4-5 min, then break it up with a fork. In order to brown the meat, it is important not to stir it at the beginning, otherwise it will release its juices and will «boil» rather than brown.
When the meat is golden-coloured, add the chopped onion then cook 2 min with stirring. Stir in the diced tomatoes, mushrooms, tomato paste, Worcestershire sauce, and broth. Add the frozen peas and continue cooking until heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and transfer the contents to one large baking dish, or distribute it into individual baking dishes.
Pour the milk into a large microwave-safe bowl. Add the butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked potatoes and mash the mixture until it is creamy. Add salt and pepper to taste. Place a spoonful of the potato mixture on top of the beef mixture, then gently spread it with a spoon to cover evenly.
Bake in the middle of the oven until the top is golden-brown, about 30 min. Serve.


The pies can be frozen right after having been covered with the mashed potatoes and individually wrapped. They can be baked (taken directly from the freezer) for about 50 min at 205°C/400°F.

Sweet Potato Muffins

Image result for sweet potato muffins

1 cup cooked and pureed sweet potatoes
2-1/4 cups flour
1 cup brown sugar
1 tsp cinnamon
1/2 tsp ground cloves
1/2 tsp nutmeg
2 tsp baking powder
1 tsp baking soa
1/2 tsp salt
1 egg beaten
3/4 cup vegetable oil
1/2 cup milk
Optional:  1 cup fresh or frozen cranberries coarsely chopped

Cook and mash sweet potatoes.  Combine flour, sugar, spices, baking powder, baking soda and salt in a large mixing bowl.  In a separate bowl combine mashed sweet potatoes, beaten egg, oil and milk.  Mix well.

Make a well in the dry ingredients.  Add sweet potato mixture just until combined.  Do not over-mix.  Fold in cranberries.

Spoon into muffin tins.  Bake for 16-20 minutes at 350 F.

Rice Cakes

Rice cakes


2/3 cup Basmati rice
250g skinless smoked chicken breast supreme, diced
2/3 cup semi-dried tomatoes, roughly chopped
1 1/3 cups grated mozzarella cheese
3 green onions, thinly sliced 
1/4 cup basil leaves, finely shredded
3 eggs, lightly beaten

Step 1
Preheat oven to 200°C. Grease an 8 x 2/3-cup capacity mini loaf pan. Line bases of holes with baking paper.
Step 2
Cook rice, following absorption method on packet. Rinse. Set aside to cool.
Step 3
Place rice, chicken, tomatoes, 1 cup of cheese, onions, basil, eggs, and pepper into a large bowl. Mix well to combine.
Step 4
Spoon mixture into prepared pan. Sprinkle with remaining cheese. Bake for 15 to 20 minutes or until cakes are firm to the touch and light golden. Stand in pan for 5 minutes. Run a flat-edged knife around edges of cakes. Turn onto a wire rack. Allow to cool completely. Place into an airtight container. Refrigerate until ready to pack into lunch boxes.

Sunday, 25 February 2018

Braised Brisket of Beef

This is probably the best pot roast I have ever made. Hubby is not a big meat eater and he had TWO plates . . . LOL. Served with cabbage salad and beet relish. The only thing I did different is that I put a lid on and cooked it in the oven.

Quantity : 6 servings
Preparation : 15 min Cooking : 2 h 30 min
410 calories/serving

4 carrots, cut into large pieces 400 g
4 potatoes, whole or halved 800 g
3 turnips, cut into large pieces 500 g
3 stalks celery, cut into large pieces 200 g
2 onions, finely chopped 400 g
3 cloves garlic, finely chopped 1.2 kg blade pot roast
3 1/2 tbsp butter, unsalted 45 g
1 1/2 tbsp canola oil 23 mL
1/2 cup beef broth 125 mL
1/2 cup water 125 mL
3 tbsp tomato paste 45 mL
ground pepper to taste [optional]
1 pinch salt [optional] 0.1 g

Before you start
A pressure cooker will reduce the cooking time from 2½ h to 40 min.

Prepare the vegetables: peel the carrots, potatoes and turnips, then cut the carrots, turnips, and celery stalks into large pieces (about 2-3 cm thick). Leave the potatoes whole or cut them in half if big. Finely chop the onion and garlic. Leave the meat whole.
Heat the butter and oil in a pressure cooker or in a thick-base roasting pan over medium heat. Brown the meat thoroughly on each side until golden, 7-8 min total. Take the meat out and set aside.
Add the onion and garlic to the pressure cooker or pan and sauté 3-4 min until translucent. Add the other vegetables and cook 2-3 min, then pour in the broth. Scrape the bottom of the pan using a wooden spoon, then pour in about 1 cm water. Add the tomato paste and put the meat back into the pan. Add salt and pepper.
If you are using a pressure cooker, cover and close, and bring to high pressure (*Follow the manufacturer's directions to determine when high pressure has been reached). Cook for 40 min. If you are not using a pressure cooker, cover the pan, lower the heat, and simmer for about 2 h 30 min.
Serve the meat and vegetables with the cooking juices.

This stew can be made a few days ahead and reheated over moderate heat.