MINT

Mint is the best. The best herb that is in my humble opinion. I add fresh mint leaves to my green smoothies for a burst of flavour, toss in a salad for a little je ne sais quoi that is delicious and unexpected, and boil in hot water for a soothing after dinner drink.

Mint is healthy too. Not only does it aid in digestion, it is an antioxidant that contains trace amounts of iron, fibre, vitamin A and potassium.

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ICE CREAM DAY

Have you heard? This Sunday (July 19) is Ice Cream Day! In fact, July is National Ice Cream Month in the United States thanks to a Presidential Proclamation signed by Ronald Reagan in 1984.

I know what we'll be doing this weekend ... yum, yum!

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RECIPE: SLOPPY JOES

When was the last time you had a Sloppy Joe? I had a hankering for this messy sandwich this past week and it did not disappoint. Take a trip back to your childhood with this recipe ...

Ingredients:
1 tablespoon canola oil (or vegetable oil)
1 medium onion, finely chopped
1/2 green bell pepper, finely chopped
1 celery stalk, finely chopped
2 cloves garlic, minced
Coarse salt
Ground pepper
1 pound ground beef (I use extra lean)
1 can (15 ounces) tomato sauce
1/4 cup ketchup
1 tablespoon Worcestershire sauce
4-6 buns, split and warmed (Monkey picked fresh Portuguese buns)

Directions:
In a large skillet, heat oil over medium-high heat. Add the onion, green pepper, celery and garlic. Add a pinch of salt and a few grinds of pepper. Cook, stirring frequently, until vegetables are softened, 5 to 7 minutes.

Add ground beef and cook (breaking it up with a wooden spoon) until it is no longer pink, 6 to 8 minutes.

Add tomato sauce, ketchup and Worcestershire sauce. Simmer until the mixture thickens, 6 to 8 minutes. Add more salt and pepper if needed. Spoon onto buns and enjoy!

RECIPE: ROASTED BROCCOLI

Until last week broccoli was probably my least favourite vegetable. I know it is one of the healthiest foods to eat (contains Vitamin C, Vitamin A and Vitamin K, dietary fiber and aids in lowering cholesterol), but the only way I could swallow it was smothered in cheese. Then, I discovered roasted broccoli. It is delicious.

Ingredients:
1 large bunch of broccoli
2-3 tablespoons olive oil
Sea salt and pepper to taste
2 tablespoons Parmesan cheese (optional, I can't shake the notion that broccoli needs cheese)

Directions:
Preheat oven to 425°F.

Wash broccoli and dry thoroughly. Cut into medium-sized spears and toss well with olive oil and Parmesan cheese. Spread onto parchment-lined baking sheet and sprinkle with salt and pepper.

Bake for 10 minutes, stir and then bake for 10 more minutes. 

Enjoy!

RECIPE: CAESAR SALAD WITH A TWIST

I typically order the same dishes over and over again at our local restaurants. At Terroni it's the C'T Mang pizza. At Swan it's the grilled pork chop. At Kalendar, it's Scroll 5. Tried and true, ol' faithful, call it what you will, I rarely stray from 'the usual'.

The other night we had dinner at Politica, one of our favourite neighbourhood restaurants. My husband and I always split the Caesar salad, but that night a slightly different salad caught our eye. It was a Caesar salad with apple and avocado. It was delicious and a welcome twist on the traditional version. I have since recreated this gem at home. Next time you make a Caesar salad, toss in apple and avocado chunks -- you won't be disappointed.

RECIPE: GLUTEN-FREE CHOCOLATE CHIP COOKIES

This recipe from the Sprout Right cookbook is my go-to recipe for chocolate chip cookies for Monkey. The cookies are gluten-free, sugar-free (aside from the yummy chocolate chips) and have protein, iron and potassium in each cookie. You could also add cranberries or raisins -- whatever suits your taste buds.

Ingredients:
1 cup unsalted butter, at room temperature
2 1/2 tsp vanilla
1 egg
1/4 cup plus 2 1/2 tbsp agave syrup
1 1/2 cups brown rice flour (I've used white rice flour when I can't find brown rice flour)
1/4 cup potato starch
1/4 cup tapioca starch
3/4 tsp baking powder
1/2 tsp salt
1/4 tsp xanthan gum
Chocolate chips, dark chocolate (optional)

Directions:
Preheat oven to 325°F. Beat butter, vanilla and egg in a mixer. Add agave syrup and beat.

Add the dry ingredients and mix thoroughly. Mix in the chocolate chips (if using). If possible, let batter stand 10 minutes at room temperature.

Drop spoonfuls of dough onto parchment-lined baking tray and bake for 15 to 20 minutes, until golden brown around the edges. 

Enjoy!

RECIPE: TURKEY VEGETABLE BARLEY SOUP

Cooler temperatures are prevailing, which means for the next two seasons I can devour hearty soups that warm and comfort your soul. As much as I love soup, it just doesn't appeal to me in the heat of summer. This recipe for hearty turkey vegetable barley soup comes from the Looneyspoons cookbook and is a staple in our house. Add a fresh baguette with olive oil and balsamic vinegar for dipping and you have one of my favourite meals.

Ingredients:
2 teaspoons vegetable oil
1 pound boneless, skinless turkey or chicken breasts, cut into cubes
1 1/2 cups celery, chopped
1 1/2 cups carrots, chopped
1 cup onion, chopped
4 cups chicken broth
1 can (28 oz) whole tomatoes
1/3 cup pearl barley
3/4 teaspoon dried marjoram
1/2 teaspoon ground thyme
1/2 teaspoon ground sage
1/2 teaspoon salt
1/2 teaspoon fresh ground pepper
1/4 cup fresh parsley, chopped for serving

(Makes approximately 6 servings)

Directions:
Heat oil in a large pot over medium-high heat. Add turkey cubes and cook until no longer pink.

Add all remaining ingredients. Mix well (I use my big wooden spoon to chop up the whole tomatoes). Bring soup to a boil over high heat. Reduce heat to low, cover and simmer for 30-35 minutes until turkey and barley are tender.

Enjoy!

RECIPE: PEANUT BUTTER CHOCOLATE PIE

Growing up, peanut butter chocolate pie was my mom's go-to recipe when she made dessert for guests, and it has since become one of my favourites. I'm not sure if it's considered a pie or a cake, but regardless, it is a rich and decadent treat that is easy to make.

Ingredients:
8-ounce package of cream cheese, diced
1 1/2 cup peanut butter
1 cup icing sugar
2 tablespoons milk
4-ounce container Cool Whip
Chocolate syrup, for drizzling
Crushed peanuts
1 chocolate pie crust (it's very easy to make one using the Oreo cookie baking crumbs, recipe on package)

Directions:
In a bowl, mix cream cheese and peanut butter using a mixer. Add icing sugar and milk, continue to mix.
Scoop in Cool Whip and stir gently. Spoon mixture into pie crust, sprinkle peanuts and drizzle melted chocolate syrup.

Enjoy!

THE CROOKIE

Have you heard of The Crookie? It's a decadent treat that has made international headlines. Created and found at Clafouti, our local patisserie, The Crookie is a mash up between an Oreo cookie and a croissant. I had my first one today, and yes, it really is decadent. I think I have had my sugar quota for the entire week ... if only I had had enough restraint to wait and share it with my husband.

RECIPE: SUMMER POTATO SALAD

Every summer I seem to have a go-to potato salad. Last summer it was a potato salad with grape tomatoes, and this year I'm gravitating towards a more tangy version with roasted garlic, sundried tomatoes, capers and Dijon mustard. Try it -- it's perfect for a BBQ or park picnic.

Ingredients:
2 pounds red potatoes, washed and cut in half
1/2 cup mayonnaise
1/4 cup whole grain Dijon mustard
1 tablespoon roasted garlic paste
1 tablespoon capers, drained
2 tablespoons sundried tomatoes, drained and coarsely chopped
4 stalks of celery, finely diced
Salt and pepper, to taste
2 tablespoons fresh dill, coarsely chopped

Directions:
In a large saucepan with salted water, boil potatoes for 10-15 minutes until they are tender (but not overcooked). Drain and transfer to large bowl.

Add mayonnaise, mustard, garlic paste, capers and sundried tomatoes. Mix gently to combine. Add celery, salt and pepper and toss until combined. Garnish with fresh dill.

This potato salad can be served warm or chilled. Enjoy!

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RECIPE: LASAGNA ROLL UPS

Not too long ago, I was part of a recipe exchange. This recipe for lasagna roll ups is a result of that exchange (although I can't remember who sent it to me), and it has become a family favourite. It's easier to make than standard lasagna, but it tastes just as good. Best part, it's Monkey approved!

Ingredients:
Package of lasagna noodles
1 cup ricotta cheese
3 cups shredded mozzarella cheese
1 cup shredded Parmesan cheese
2 tablespoons olive oil
1 jar strained tomatoes (650 ml)
2 garlic cloves, minced
1 bunch spinach, chopped

Note: This will make 6-8 lasagna roll ups so you can adjust based on the number you'd like to make. I generally serve 2-3 per person.

Directions:
Heat olive oil in saucepan. Add minced garlic and sauté for one minute. Stir in chopped spinach. Stir in strained tomatoes and bring to a boil. Lower temperature and simmer tomato sauce for at least 30 minutes.

Preheat oven to 350◦F. When the tomato sauce is ready, boil lasagna noodles according to package directions. Drain noodles and toss with a sprinkling of olive oil.

Lay noodles flat, and on each noodle spread ricotta cheese, spread a slick of tomato sauce and sprinkle shredded mozzarella cheese. Roll up each noodle and sprinkle mozzarella cheese and Parmesan cheese on top. Place in a casserole dish and bake for 45 minutes, or until the cheese on top bubbles.

Enjoy!

RECIPE: SPAGHETTI LIMONE PARMEGGIANO

This recipe is from the cookbook My Father's Daughter, and it's one of my favourite pasta dishes. I especially like making it in the summer since the flavour is light and we pick the basil right out of our garden. It is so easy that you can make a side salad while the pasta is cooking. And, it is Monkey approved.

Ingredients:
Box of spaghetti
Coarse salt
1 lemon
1 1/2 cups grated fresh Parmesan cheese
1/2 teaspoon freshly ground black pepper
2 1/2 tablespoons extra virgin olive oil
3-5 tablespoons of pasta water, to thin
Handful fresh basil leaves

Directions:
Boil spaghetti in salted boiling water, according to the package directions.

Grate the zest (skin) from the lemon into a large mixing bowl. Cut the lemon in half and squeeze the juice into the bowl (I like to squeeze the lemon into a smaller bowl to remove the seeds before adding it to the lemon zest).

Add Parmesan cheese, pepper, a pinch of salt and mix in the olive oil to form a wet paste.

When the spaghetti is cooked, add 2 or 3 tablespoons of the pasta cooking water to the lemon and cheese mixture and mix. Add the spaghetti to the bowl and toss thoroughly to coat each spaghetti strand (add more pasta water if needed to thin lemon and cheese mixture). Roughly tear in basil leaves.

Enjoy!

RECIPE: EASY SALMON

After reading about the benefits of the Mediterranean way of eating, I'm determined we will eat more fish. Thankfully, Monkey adores salmon. His favourite recipe for salmon is so simple to make -- it only takes 20 minutes of preparation and cooking time.

Ingredients:
Salmon fillets (one serving size is about 6 ounces)
Minced garlic
Lemon
Maple syrup

Directions:
Preheat oven to 425◦F. Place salmon fillets (skin down) in a baking dish.

On each fillet, spread 1/4 teaspoon of minced garlic, squeeze fresh lemon juice and drizzle 1/4 teaspoon of maple syrup.

Bake for 10-15 minutes, depending on the thickness of your fillets. The salmon is ready when it easily flakes apart with a fork.

This recipe can also be done on the BBQ in the warmer weather. Enjoy!

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THE MEDITERRANEAN WAY OF EATING

Have you heard of the Mediterranean way of eating? It is a diet rich in olive oil, fruit, nuts, vegetables, fish and legumes. It even allows wine with meals. Just imagine yourself sitting in a small restaurant overlooking the Mediterranean Sea, enjoying fish caught that very morning and sipping a glass of red wine. It sounds idyllic, but it turns out this way of eating can also be good for you. I recently read an article in the New York Times about an impressive study that found about 30 per cent of heart attacks, strokes and deaths from heart disease can be prevented in those at high risk if they follow the Mediterranean diet.

So, what does the Mediterranean diet actually mean? The basic premise is as follows:

- Olive oil each day, in salads, drizzled over food
- Nuts, a generous handful a day (combination of walnuts, almonds and hazelnuts)
- Fruits, at least three servings a day
- Vegetables, at least two servings a day
- Fish, at least three times a week
- Legumes, at least three times a week
- Wine, at least seven glasses with meals a week
- Eat white meat (poultry, pork) instead of red meat
- Avoid commercially-packaged sweets

The study was so conclusive that researchers ended the study early (after almost five years) to ensure all participants benefited from the findings. Very interesting, and just one more reason to eat more fish each week!

(The image is one that I took of the beach at Albufeira, Portugal).

CORONATION GRAPES

I'm happy to report that coronation grapes are now in season. They are like eating a natural, juicy sweet tart. This week Mama Earth, our organic food delivery service, came with a full basket of these tangy grapes. Delicious!

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