Recipes

Breakfast:
Open-Faced Egg Florentine

Per serving: Calories: 263

Total Fat: 13 grams
Saturated Fat: 6.5 grams
Protein: 15 grams
Total carbohydrates: 21 grams
Sugar: 2 grams
Fiber: 1 gram
Cholesterol: 207 milligrams
Sodium: 463 milligrams
Ingredients: cup ricotta, cup grated Parmesan, 6 1/2-inch-thick slices
crusty bread, 2 Tbsp unsalted butter, softened, plus more to fry eggs, 6 large
eggs, 6 to 8 ounces steamed and drained baby spinach (about 1 cup), kosher
salt and freshly ground black pepper
Directions:1. Preheat the oven to 400 degrees F.
2. In a bowl, combine the ricotta and Parmesan. Place the bread slices on a
baking sheet and spread with the softened butter and equal amounts cheese
mixture. Bake until the cheese is bubbly and the bread is crisp, 8 to 10
minutes.
3. While bread is baking, fry the eggs sunny-side up.4.

4. Top each bread slice with some steamed spinach and a fried
egg. Sprinkle with salt and pepper. Serve.

I decided to pick this item for breakfast because it was

low in calories and not too high in fat. It also had a decent
amount of carbs and protein which athletes need in their
bodies. It was overall a healthy choice and is also eggs
which means that it would be tasty.
Banana-Oatmeal Pancakes with Lentils

Ingredients: cup (60 mL) dry red lentils, 1 cup (250 mL) old-fashioned
(large flake) oats, 1 cup (250 mL) all-purpose flour, cup (60 mL) brown
sugar, 1 tsp (5 mL) cinnamon, 2 tsp (10 mL) baking powder, tsp (2 mL)
baking soda, tsp (1 mL) salt, cup (185 mL) plain yogurt, cup (185 mL)
milk, cup (60 mL) canola oil or melted butter, 2 large eggs, 2 over-ripe
bananas, mashed
Directions: 1. In a small saucepan of boiling water, cook the lentils for 1015 minutes, until soft. Drain well and set aside.
2. In a large bowl, stir together the oats, flour, brown sugar, cinnamon,
baking powder, baking soda, and salt. In a smaller bowl, whisk together the
yogurt, milk, oil, eggs, and vanilla. Add to the dry ingredients along with the
banana and lentils, and stir until just combined.
3. Set a heavy skillet over medium-high heat, add a drizzle of oil and wipe it
around with a paper towel to coat the bottom of the pan. Cook about 1/2 a
cup of batter at a time, spreading it out with the back of a spoon if needed (it

will be thick). Cook for a couple of minutes, until bubbles begin to break
through the surface and the bottom is golden. Keep the heat to medium, as
these will take longer to cook through than most pancakes, and you do not
want them to burn on the bottoms.
4. Flip with a thin spatula and cook until they are golden on the other side,
and springy to the touch. Keep the pancakes warm on a rack set on a baking
sheet in a 250F oven while you finish cooking the rest.
5. Serve drizzled with maple syrup.
Bulgar Salad With Green Onion Vinaigrette

Ingredients: cup medium-grind bulgur, small red onion, finely diced,2

plum tomatoes, 1 cup finely chopped fresh flat-leaf parsley, cup finely
chopped fresh mint leaves, 4 green onions, sliced, plus 1/2 cup chopped
green onions, cup fresh lime juice, 1 Tbsp buckwheat honey, 1 serrano
chile, chopped, cup canola oil or olive oil, 1 tsp kosher salt, tsp freshly
ground black pepper.
Directions: 1. Place bulgur in a large bowl, pour 3 cups boiling water over,
cover the bowl with plastic wrap and let sit until tender, about 15 to 20
minutes
2. Drain well, squeezing out as much water as possible, if needed
3. Return the cooked bulgur to the bowl and mix in the onion, tomatoes,
parsley, mint, and 4 sliced green onions

4. Place the lime juice, honey, serrano, and 1/2 cup chopped green onion in a
blender and blend until smooth
5. With the motor running, slowly add the oil until emulsified
6. If the mixture appears too thick, blend in a few tablespoons of cold water,
and season with salt and pepper, to taste
7. Transfer the salad to a platter and drizzle with the green onion vinaigrette
Roasted Garlic Vegetable Tart

Ingredients: 1 heads garlic, 1 cup canola oil, 6 cup peeled and diced
butternut squash, salt and pepper, 1 red bell pepper, diced, heads sliced
fennel, 1 Tbsp finely chopped fresh sage, finely grated lemon zest, 3 sheet
phyllo pastry, 4 oz feta cheese.
Directions: 1. For roasted garlic oil, preheat oven to 375 F. Peel garlic cloves
and place in a baking dish. Cover with oil, stir to coat, and cover dish. Bake
until garlic cloves are golden, about 40 minutes. Let cool.
2. Toss squash with 3 tbsp garlic oil and season lightly. Bake squash, covered
for 15 minutes at 375 F, then uncover and reduce temperature to 350 F, and
bake until tender, about 20 more minutes.

3. Toss cooled squash with diced red pepper, sliced fennel, sage and lemon
zest. Season to taste.
4. To assemble tart, increase oven temperature back to 375 F. Spread out 1
sheet of phyllo (keeping other sheets covered). Brush lightly with garlic oil
and lay another sheet over. Continue layering remaining phyllo sheets,
brushing with garlic oil between each layer. Fold phyllo in half lengthwise and
gently lift and place in an ungreased rectangle (4-x- 10 inch) removablebottom tart pan. Spoon squash filling into tart shell and crumble feta over.
Bake for 20-25 minutes, until phyllo is a rich brown.
5. Serve tart warm or at room temperature.

I decided to pick this food lunch because it is a light food

that is good for lunches. It is also easy portable so kids
like me can take it to school. As far nutrition goes, it is
healthy and doesnt contain too many calories and is very
tasty.
Healthy Pasta with Spicy Crab

Ingredients: 2 Tbsp canola oil, 2 Fresno chiles, finely chopped, 2 clove

garlic, minced, 1 cup dry white wine, 1 lb(s) jumbo lump crabmeat, picked
over,1 lb(s) spaghetti, cooked al dente, drained; 1 cup of pasta cooking
water reserved, 2 Tbsp finely chopped fresh flat-leaf parsley, 1 Tbsp finely

chopped dill, 1 Tbsp finely chopped fresh mint, 2 tsp finely grated lemon
zest, extra virgin olive oil, salt and freshly ground black pepper.
Directions: 1. Heat the canola oil in a large high-sided saute pan over
medium heat. Add the chiles and garlic and cook until soft and the garlic is
pale golden brown. Add the wine and cook until reduced. Add the crab and
cook until just heated through.
2. Add the pasta and some of the cooking water to the pan and cook for
another minute. Stir in the parsley, dill, mint, lemon zest. Drizzle with olive
oil and season with salt and pepper.

Mushroom Ravioli With Asparagus and Tarragon

Ingredients: Pasta- 2 cup all-purpose flour, tsp salt, 3 large eggs, 1 Tbsp
cool water

Filling- 2 Tbsp olive oil, lb(s) cremini mushrooms, sliced, 1

clove garlic, minced, 1 tsp chopped fresh thyme, 2 Tbsp white wine, 2 Tbsp
chopped Italian parsley, cup dry breadcrumbs, cup finely grated
Parmesan cheese, salt and pepper
Sauce- 1 cup chicken stock, 1 cup chopped asparagus, cut
into 1-inch pieces, cup white wine, 1 Tbsp chopped fresh tarragon, 3 Tbsp
cold butter, salt and pepper, grated Parmesan cheese
Directions:
Pasta
1. For the pasta, pulse the flour, salt, eggs and water in a food processor
until the mixture is crumbly (it will not come together).
2. Turn the crumbs out onto a work surface and bring the dough together,
shaping it into 4 small discs.
3. Wrap and chill for at least 2 hours.

Filling
1. For the filling, heat the oil over medium high heat in a large saut pan and
add the mushrooms, sauting until tender and all liquid has evaporated,
about 5 minutes. Add the garlic and thyme and saut one minute more. Add
the wine and cook until it has been absorbed. Scrape this mixture into a food
processor, add the parsley, breadcrumbs and Parmesan and puree until
finely ground. Season to taste and cool to room temperature.
2. To assemble the ravioli, ready a pasta rolling machine. Roll out a piece of
pasta dough (only lightly floured, if necessary) so that it can fit through the
roller on the widest setting, and begin rolling out the pasta into long sheets,
as thin as setting #5. Once all the pasta is rolled, keep it covered under
plastic while filling the ravioli.
3. Place one sheet of pasta dough on a work surface and using a 2-inch
cutter (round or square), gently mark the dough so you know where to place
the filling. Place a teaspoonful of the cooled mushroom filling in the centre of
each marked ravioli. Brush water around the filling, then place a second
sheet of pasta overtop the first, using your fingers to secure the 2 sheets of
pasta around the filling. Use the reverse or dull side of a smaller cutter to

press the pasta tightly together close to the filling, then use the 2-inch cutter
to cut out the ravioli. Continue with the remaining 2 sheets of pasta, and any
remaining pasta can be re-rolled and filled. Chill (or freeze) the ravioli until
ready to cook.
Sauce
1. To serve the pasta, bring the stock up to a boil in a large saut pan. Add
the asparagus and cook uncovered for 2 minutes, then spoon out the
asparagus to drain and reserve, keeping the stock in the pan. Add the white
wine and tarragon to the pan and simmer for 5 minutes, to reduce the liquid
by a third.
2. In a separate pot, bring salted water to a boil and add the ravioli, cooking
them until they float to the surface, about 5 minutes. Drain, and add them to
the sauce. Reduce the heat to low and add the reserved asparagus. Add the
butter, a tablespoon at a time, shaking the pan until each piece melts before
adding the next. Serve the ravioli immediately, topped with Parmesan
cheese.

I decided to pick this item because it is healthy and

contains a good amount of carbohydrates and protein. It is
also very tasty and has green vegetables in it which
makes it even more healthy. It has a good number of
calories and doesnt have a lot of fat.
Honey Yogurt Cheesecake

Ingredients: Yogurt "Cheese"- 2 cup (500 mL) 2% yogurt, 2 cup (500 mL)
ricotta cheese (low-fat is fine)
Crust- 2 cup (500mL) graham cracker crumbs, 1 tsp (5 mL) finely grated
lemon zest, tsp (1 mL) salt, cup (125 mL) unsalted butter, melted
Filling- 1 recipe Yogurt cheese, cup (60 mL) honey, 1 large egg, 1 tsp (5
mL) finely grated lemon zest, 1 tsp (5 mL) vanilla extract
Topping- 1 cup diced fresh mango
Directions:
Yogurt "Cheese"
1. Prepare yogurt cheese a day before needed. Stir yogurt and ricotta
together and place in a cheese cloth (or large paper coffee filter) in a
strainer. Place strainer over a bowl, wrap loosely with plastic wrap and chill
for 24 hours. Discard whey (liquid in bowl), and refrigerate yogurt cheese
until ready to use.
Crust
1. Preheat oven to 325 F (160 F).
2. Combine graham cracker crumbs, lemon zest, salt and melted butter and
press into an ungreased 9-inch (22 cm) pie plate. Bake for 10 minutes, then
cool while preparing filling.

Filling
1. For filling, stir yogurt cheese with honey, egg, lemon zest and vanilla.
Spoon into cooled pie shell and bake for 30 minutes. Cool to room
temperature, then chill at least 4 hours before serving.
Topping
1. Top with diced mango immediately before slicing.

I decided to pick this item because it is fairly healthy as it

doesnt contain a lot of salt and fat. It is actually healthier
than a lot of other desserts while tasting just as good. It
contains mangos which is a fruit which makes it healthy
(Real mangos too).
Deep Dish Vegan Apple Pie

Ingredients: Dough- 3 cups all-purpose flour, plus more for rolling, 2 Tbsp
vegan granulated sugar, 2 Tbsp white vinegar, Fine salt, 1 cup unrefined
virgin or extra-virgin coconut oil, 8 - 10 ice water

Filling- 4 lb(s) mixed apples (8 or 9), such as Golden Delicious, Granny

Smith and McIntosh, cup vegan granulated sugar, plus more for sprinkling,
2 Tbsp fresh lemon juice, 4 Tbsp unrefined virgin or extra-virgin coconut oil, 3
Tbsp all-purpose flour, 1 tsp ground cinnamon or apple-pie spice, tsp fine
salt, 2 Tbsp unsweetened almond or soy milk.

Directions:
Dough
1. Put the flour, sugar, vinegar and 1/2 teaspoon salt in a food processor, and
pulse to combine. Add the coconut oil in small spoonfuls, and pulse until the
largest pieces are pea-size. Add 8 tablespoons ice water, and pulse until
evenly combined. Squeeze a handful of the dough together; it should just
hold its shape. If the mixture is very powdery, pulse in an additional 1 to 2
tablespoons ice water. Divide the dough between 2 large pieces of plastic
wrap, pat each into a 1/2-inch thick discs and chill for at least 1 hour up to
overnight.
Filling
1. Meanwhile, peel and core the apples; cut into 1/2-inch-thick slices. Toss
with the sugar and lemon juice in a large bowl. Melt the coconut oil in a large
skillet over medium-high heat. Add the apples and cook, stirring occasionally,
until the firmer apples soften but hold their shape, about 12 minutes. Add
the flour, cinnamon and 1/4 teaspoon salt, and stir to combine. Remove from
the heat, and let cool completely. (The filling can be made up to 2 days
ahead; cover and refrigerate.)
2. To assemble: To make rolling easier, let the dough soften a bitit should be
slightly soft when pressedat room temperature (this may take anywhere from
20 to 40 minutes depending on the temperature of your kitchen). Roll 1 disc
of dough out into a 13-inch round on a lightly floured surface or between two
pieces of floured parchment or wax paper. If the dough gets too warm,
refrigerate it to firm it up. Ease the crust into a 9 1/2-inch deep-dish pie pan.
Add the cooled filling, mounding it slightly in the center.
3. Roll out the remaining dough disc into a 12-inch round; place it over the
filling, and press the 2 crusts together around the edges. Fold the
overhanging dough under itself, and crimp as desired. Brush the top and
edges with the almond milk, and sprinkle generously with sugar. Pierce the

top with a knife (or make decorative cutouts) a few times to let steam
escape. Chill for at least 1 hour.
4. Position an oven rack in the lowest position in the oven, place a baking
sheet on the rack and preheat to 425F; preheat for at least 30 minutes.
Place the pie on the hot baking sheet, and lower the oven to 375F. Bake
until the pie is golden and the filling is bubbly, 1 hour to 1 hour 20 minutes,
rotating as needed. (Cover the edges with foil if they brown too quickly.)
Transfer to a rack, and cool until set, about 3 hours.