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and serve over rice with garnishes of diced avocado and shredded
Monterey Jack cheese.
Nutritional information per
1
/3 -cup (75 ml) serving:
Calories 113 (49% from fat) • carb. 12g • pro. 3g • fat 7g
• sat. fat 1g • chol. 0mg • sod. 584mg • calc. 35mg • fiber 3g
Rustic Tomato Sauce
This is a great basic tomato sauce that is ready in less than an hour.
Makes about 8 cups (2 L)
1 tablespoon (15 ml) extra virgin olive oil
1 onion (230 g), peeled and cut into ½-inch (1.25 cm) pieces
2 carrots (115 g), peeled and cut into ½-inch (1.25 cm) pieces
2 ribs celery, trimmed and cut into ½-inch (1.25 cm) pieces
4 cloves garlic, peeled
1 teaspoon (5 ml) dried oregano
1 teaspoon (5 ml) dried basil
4 roasted red bell peppers, cut into 1-inch (2.5 cm) pieces
½ cup (125 ml) dry white wine (such as vermouth)
2 tablespoons (30 ml) tomato paste
3 cans (15 ounces) recipe-ready diced tomatoes with juices
½ teaspoon (2 ml) kosher salt
¼ teaspoon (1 ml) freshly ground black pepper
In a 3¾-quart (3.5 L) saucepan, heat the olive oil over medium heat.
Add the onion, carrots, celery, garlic, and basil. Cover loosely and cook
until the vegetables are softened, 6 to 8 minutes. Stir in the roasted red
pepper, wine, tomato paste, and tomatoes. Bring to a boil, then reduce
heat and simmer for 35 to 40 minutes, loosely covered. Uncover and
simmer for 15 to 20 minutes longer to thicken. Turn off heat and let sit
5 minutes.
Strain the solids from the liquids, and return the liquid to the saucepan.
Place the solids in the blender jar with ½ cup (125 ml) of the cooking
liquid. Cover the blender jar. Select Liquefy and press Pulse 10 times
to chop. Use a plastic spatula to scrape the sides of the blender jar.
Blend for 30 to 40 seconds, until smooth. Return the puréed tomato
mixture to the liquid in the saucepan and reheat gently over medium
low heat. Add salt and pepper.
Nutritional information per ½-cup (125 ml) serving:
Calories 48 (17% from fat) • carb. 8g • pro. 1g • fat 1g
• sat. fat 0g • chol. 0mg • sod. 194mg • calc. 26mg • fiber 2g
Red Pepper Coulis
This coulis combines the sweet taste of the red pepper with its
roasted counterpart to create a flavour-packed, yet healthy sauce,
perfect for grilled vegetables, chicken and seafood.
Makes about 2 cups (500 ml)
2 pounds (1 kg) sweet red peppers
(approximately 5 medium peppers)
5 cloves garlic, unpeeled
1 shallot (about 1 ounce(30 g) )
1 teaspoon (5 ml)unsalted butter
1 teaspoon (5 ml) extra virgin olive oil
2 tablespoons (30 ml) white wine
1 cup (250 ml) chicken stock or broth
¼ teaspoon (1 ml) fresh lemon juice
¼ teaspoon (1 ml) kosher salt
freshly ground pepper to taste
Preheat oven to 425°F (220ºC).
Place 2 of the 5 (or half the original amount) peppers on a baking sheet
with 5 cloves of garlic. Roast in preheated oven for 15 minutes. Remove
the garlic cloves and place in a small heatproof bowl. Return baking
tray to oven and continue roasting peppers for an additional 30
minutes, turning peppers a few times to ensure even browning. When
peppers are charred evenly, place in the bowl with the garlic and cover
tightly with plastic wrap. Let peppers cool and steam to loosen skins,
at least 30 minutes. Once cool, peel the skins and remove seeds and
discard. Reserve cleaned peppers with peeled garlic cloves (may store
the peppers and garlic together in plastic food storage bag overnight in
refrigerator). Chop the remaining peppers into 1-inch (2.5 cm) pieces.
Place the shallot in the food processor attachment bowl fitted with the
chopping blade. Select Liquefy and press Pulse until finely chopped,
about 10 pulses. Reserve. Heat butter and olive oil in a 3-quart (2.8 L)
sauté pan over medium heat. Add chopped shallots, sauté for about 2
minutes, being careful not to pick up any colour. Add the chopped raw
peppers stir to coat with oil. Reduce heat to low and cover. Allow
peppers to sweat over low heat for about 30 minutes until tender,
stirring occasionally. Remove lid from pan and increase heat slightly.
Add wine and stir until liquid is mostly evaporated, about 2 minutes.
Add chicken stock, bring to a simmer and reduce by half, about 5
minutes.
Place the cooked peppers with the reserved roasted peppers (discard
garlic or reserve for later use) in the blender jar. Add salt and lemon
juice. Select Purée and blend for about 30 seconds. Taste and adjust
seasonings as desired.
Nutritional information per ¼-cup (50 ml) serving:
Calories 51 (21% from fat) • carb. 9g • pro. 2g • fat 1g
• sat. fat 0g • chol. 1mg • sod. 103mg • calc. 16mg • fiber 2g
Basic Vinaigrette
This basic vinaigrette is perfect for a crisp green salad.
Makes about 1½ cups (375 ml); can be doubled or tripled
1 clove garlic, peeled
2 tablespoons (30 ml) Dijon-style mustard
½ cup (125 ml) wine vinegar
1 teaspoon (5 ml) kosher salt
½ teaspoon (2 ml) freshly ground pepper
2
⁄
3
cup (150 ml) extra virgin olive oil
2
⁄
3
cup (150 ml) vegetable oil
Place the garlic, mustard, vinegar, salt, and pepper in the blender jar.
Blend on Liquefy for 10 to 15 seconds. With the machine on, add the
oils in a slow, steady stream through pour lid. Continue to blend for an
additional 20 to 30 seconds until completely emulsified.
You may change the Basic Vinaigrette by using a different flavour of
vinegar, mustard or oil. Try using fresh lemon juice and a little honey
for a honey-mustard vinaigrette. Add fresh herbs, sun-dried tomatoes,
or pesto for other flavour changes.
Nutritional information per tablespoon (15 ml):
Calories 109 (97% from fat) • carb. 1g • pro. 0g • fat 12g
• sat. fat 2g • chol. 0mg • sod. 86mg • calc. 1mg • fiber 0g
Raspberry Vinaigrette
Try this pink dressing on a salad of baby spinach. Sprinkle with some
crumbled chèvre and dried cranberries to finish.
Makes about 3 cups (750 ml)
zest of ½ lemon (color only, no bitter white pith)
1 clove garlic, peeled
1 small shallot, peeled, quartered
1½ teaspoons (7 ml) kosher salt
1 teaspoon (5 ml) thyme
½ teaspoon (2 ml) freshly ground pepper
2
⁄
3
cup (150 ml) raspberry vinegar
¼ cup (50 ml) fresh lemon juice
½ cup (125 ml) fresh or thawed frozen raspberries
2 tablespoons (30 ml) honey
1 teaspoon (5 ml) xanthan gum* (optional – but helps keep
vinaigrette from separating)
1 cup (250 ml) walnut oil
¾ cup (175 ml) canola oil
Place the zest, garlic, shallot, salt, thyme, and pepper in the blender jar.
Pulse using Chop, 5 to 10 times to begin chopping garlic, shallot and
zest. Add remaining ingredients in order listed. Blend on Liquefy until
completely emulsified and homogenous, about 20 to 30 seconds.
Transfer to a resealable storage container. Let stand 30 minutes before
using to allow flavours to develop and blend. If not using immediately,
refrigerate. Remove from refrigerator 30 minutes before using.
*Can be found in most well-stocked natural foods or health food stores.
Xanthan gum is a naturally derived stabilizer that is produced from the
fermentation of corn syrup. Often used in baking breads, xanthan gum
will help stabilize marinades, vinaigrettes and salad dressings and
prevent them from separating. It is an optional ingredient.
Nutritional information per tablespoon (15 ml):
Calories 75 (93% from fat) • carb. 1g • pro. 0g • fat 8g
• sat. fat 1g • chol. 0mg • sod. 42mg • calc. 2mg • fiber 0g
Creamy Blue Cheese Dressing
Thick and creamy, this dressing is wonderful served over a
wedge of chilled iceberg lettuce, and is thick enough that it
can be used as a dip for crudités.
Makes 3½ cups (875 ml)
¼ ounce (7 g) shallot (about ½ shallot),
cut into ¼-inch (.6 cm) pieces
½ cup (125 ml)buttermilk
1 cup (250 ml) sour cream
1 cup (250 ml) mayonnaise
1 tablespoon (15 ml) lemon juice
6 ounces (170 g) crumbled blue cheese
½ teaspoon (2 ml) kosher salt
freshly ground pepper