Category: Appetizers

Chicken wings, with spice rub

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1 Tbsp chili powder (or ancho chili powder, or a mix of the two)
1 Tbsp paprika (or smoked paprika, or a mix of the two)

2 tsp brown sugar

1 ½ tsp onion powder
1 ½ tsp salt

1 tsp cumin

½ tsp garlic powder
½ tsp cayenne pepper
½ tsp mustard powder

¼ tsp freshly ground pepper
¼ tsp oregano
¼ tsp thyme

2 lbs fresh or thawed chicken wings

  1. Combine all dry ingredients in a mixing bowl.
  2. Toss the chicken wings to coat them in the spice mix.
  3. Place wings on a baking sheet and bake at 400 degrees for 45 minutes.

Tip: The organic split tip wings at Costco are good. The pkg is about 4 lbs so it will do a double batch.

Butternut Squash Soup (Instant Pot or Stovetop)

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Butternut-Squash-Soup1 apple, medium
1 butternut squash, medium (about 3 pounds)

1 large clove garlic, minced
1 yellow onion, diced
1/2 tbsp cooking oil

1/8 tsp cayenne pepper
1/4 tsp ginger
1/4 tsp cinnamon, ground
1/4 tsp nutmeg, ground

3/4 cup coconut milk, canned (use full fat for a creamier soup)
2 cups vegetable (or chicken) broth

Pumpkin seeds, chopped (for garnish, if you like)

Instant Pot Instructions:

  1. Peel the butternut squash (go around twice with a vegetable peeler), scoop out the seeds and cut into about 2” cubes. Set aside.
  2. Peel, core and chop the apple. Set aside.
  3. Sauté the oil, onion and garlic in the Instant Pot, using the sauté function for about 3-4 minutes, or until fragrant.
  4. Add the butternut squash and apple. Sprinkle on spices and pour in broth. Stir to mix.
  5. Cook on high pressure for 10 minutes. Then, quick release.
  6. Let cool for about ten minutes. Blend the soup, either using an immersion blend or a regular blender (in batches if needed). Be careful as it will still be hot.
  7. To serve, garnish with a little extra coconut milk (or sour cream), and pumpkin seeds.

Stovetop Instructions

    1. Peel the butternut squash (go around twice with a vegetable peeler), scoop out the seeds and cut into about 2” cubes. Set aside.
    2. Peel, core and chop the apple. Set aside.
    3. Saute, over medium-high heat, the oil onion and garlic for about 3-4 minutes, or until fragrant.
    4. Add the butternut squash and apple. Sprinkle on spices and pour in broth. Stir to mix.
    5. Bring to a boil, then reduce to simmer for about 15-20 minutes, or until squash is tender.
    6. Let cool for about ten minutes. Blend the soup, either using an immersion blend or a regular blender (in batches if needed). Be careful as it will still be hot.
    7. To serve, garnish with a little extra coconut milk (or sour cream), and pumpkin seeds.

Macaroni Salad

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2 cups uncooked macaroni noodles
1 can tuna or salmon, drained (save the liquid)
½ cup celery, chopped
3 green onions, chopped
½ green pepper, chopped*
1 large carrot, grated
2/3 cup mayonnaise
¼ cup tuna water or oil
2 Tbsp vinegar

  1. Boil macaroni until tender. Rinse with cold water until it is completely cooled. Drain.
  2. Mix in a large bowl the mayonnaise, tuna water and vinegar to make a dressing.
  3. Add the noodles, tuna and all the vegetables. Toss until completely coated with dressing.
  4. Season with salt, pepper and parsley.
  5. Chill until ready to serve.

* If you don’t have green onions, substitute with red onion. Adjust the amount according to your taste.

Spinach Dip

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1 (300g) pkg frozen spinach, thawed, squeezed dry and chopped
2 cups sour cream
1 cup mayonnaise
1 (40 g) pkg Knorr vegetable soup mix
1 (10 oz) can water chestnuts, drained and chopped
3 green onions, chopped

  1. Mix all the ingredients, except the bread, and refrigerate.
  2. When ready to serve, hollow out the bread and break into bite-sized pieces. Fill the bread cavity with the spinach mixture.
  3. Place on a serving tray and surround loaf with the bread pieces.

* If you don’t like pumpernickel, you can use a loaf of round white bread instead.

Bean Salad

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1 (16-ounce) can red kidney beans, drained
1 (16-ounce) can chick peas, drained
1 (16-ounce) can black beans, drained
½ cup onion, minced

½ cup sugar
½ cup cider vinegar
½ cup avocado oil (or another kind of oil you prefer)
1 tsp salt

  1. In a large bowl, combine the beans.
  2. In a small microwavable bowl, combine the dressing ingredients and microwave for 60 seconds on high. Stir until the sugar dissolves.
  3. Toss with beans and onion to coat.
  4. Refrigerating for at least six hours will blend the flavours.

Lentil Salsa

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P1120759
2 (19 oz) cans lentils

1 (10 oz) can corn

1 (pint) container cherry tomatoes, cut in quarters

1 ½ cups feta

4-6 green onions, chopped

4 cloves garlic, minced

½ cup parsley, chopped

1 tsp dried oregano

½ tsp cumin

Juice of 2 lemons

5 Tbsp olive oil

  1. Drain the canned ingredients. (Rinse to reduce sodium.)
  2. Combine ingredients. Refrigerate until ready to serve.
  3. Serve with Tostitos.

Warm spinach salad

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6 slices of bacon, choppedSpinachSalad
¼ cup olive oil
1 small onion, chopped
2 cloves of garlic, minced
Salt and freshly ground pepper to taste
¼ cup balsamic vinegar

6 cups baby spinach, washed and patted dry

¼ cup (or more) goat feta

  1. Cook the bacon until it is crispy. Add the olive oil, onion, salt and pepper and continue to cook.
  2. Once the onion is almost completely cooked, add the garlic and cook for about one minute. Add the vinegar and the rest of the olive oil and cook until it’s warm.
  3. Place spinach in a large bowl. Add dressing and toss completely. Crumble cheese on top. Serve immediately.

Suggestion: If you’re making this for company, you can cook the bacon and cut up the onion and garlic ahead of time so it only takes a few minutes to make the dressing.

Bacon-wrapped water chestnuts

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1 lb. bacon
1 can (16 oz.) water chestnuts (whole & peeled)

Sauce:
3/4 cup ketchup
3/4 cup brown sugar
1 tsp Worcestershire sauce

  1. Cut bacon strips in half. Wrap half a slice of bacon around a water chestnut and secure with a toothpick. Repeat with the rest of the bacon and water chestnuts.
  2. Place “wraps” in an ungreased, glass 9 x 13 inch pan. Bake at 350 degrees for 40 minutes. Remove from oven and drain grease.
  3. Mix the sauce ingredients in a saucepan and heat until sugar is dissolved. Pour over “wraps”. Return to oven and bake 10 minutes longer. Serve warm.