Pumpkin Spiced Muffins

15 oz pumpkin purée
4 eggs
1 cup unsweetened applesauce
⅔ cup water
2 cups brown sugar
3 ½ cups whole wheat flour
2 tsp baking soda
1 ½ tsp sea salt
2 tsp ground cinnamon
1 tsp ground nutmeg
½ tsp ground cloves
¼ tsp ground ginger

1. Preheat oven to 350°F (175°C).
2. Grease and flour 2 medium dozen muffin pans.
3. In a large bowl, mix pumpkin purée, eggs, applesauce, water and brown sugar until fully blended.
4. In a separate bowl, mix together whole wheat flour, baking soda, salt, cinnamon, nutmeg, cloves and ginger.
5. Slowly add dry ingredients to the first bowl until completely blended.
6. Pour into muffin trays and bake for 50 minutes.
7. Muffins are done when toothpick inserted in centre comes out clean.

Serves 22.


Calories per serving: 148
Fat: 1.1g
Cholesterol: 34mg
Carbs: 31.5g (1.3g fiber)
Protein: 3.4g

Great source of selenium and vitamin A. Good source of vitamin C, calcium and iron. Low in saturated fat.

When I first made this recipe I had used only 1 tsp of cinnamon and ½ tsp of ginger and had baked a loaf, I found that it was a bit too much ginger for me and I really like cinnamon, so for these muffins I adjusted accordingly. And I am very glad I did, these muffins are super moist, fluffy and yummy with just the right amount of spice. This is a great autumn treat.

Homemade Lamb Leg Steaks

2 large lamb leg steaks
1 tsp butter or oil
1 small onion
1 clove of garlic
1 tbsp of apple cider vinegar
2 tsp rosemary
2 tsp mint
2 tsp brown sugar
½ tsp salt
½ tsp black pepper

1. Brown garlic and onion in butter/oil in large skillet.
2. Add lamb leg steaks.
3. Add apple cider vinegar.
4. Sprinkle half of remaining spices evenly over one side of the steaks.
5. Flip over and sprinkle remaining half of spices on the other side of steaks.
6. Cook for about 10 mins maximum.
7. Serve with your favourite side dish.

Serves 2.


Calories per serving: 518
Fat: 23.3g (7.8g saturated)
Cholesterol: 209mg
Carbs: 8.4g (1.6g fiber)
Protein: 65g
Great source of selenium, niacin, vitamin B12, zinc, iron. Good course of vitamin A, vitamin C and calcium. Low in sugar. 


At first I was afraid I used too much rosemary, but was pleasantly surprised that it turned out pretty yummy. The steaks were really tender and juicy.

Lee Lee's Pesto

3 cups fresh basil
¼ cup coriander
1 fresh jalapeño pepper, seeds removed
¼ roasted pine nuts
½ ground parmesan cheese
½ olive oil
4 cloves garlic

1. Mix all ingredients in a blender/food processor (I used my magic bullet) and have it with your favourite pasta.

Serves 12.


Calories per serving: 118
Fat: 12g (2.1g saturated)

Cholesterol: 4mg
Carbs: 1.1g

Protein: 2.2g
Good source of vitamin A and calcium. Very low in sugar and low in cholesterol. 

I am in love with this pesto, I added a few non-traditional ingredients (jalapeño and coriander) to make it my own. The jalapeño pepper gives it an extra zip. 

Homemade Vegetable Black Bean Chili and Rice

1 can of black beans
1 tomato, chopped
2 mushrooms, sliced
½ cup coriander
1 tsp cinnamon
½ oregano
1 tsp chili powder
1 tsp cayenne
1 dash nutmeg
½ tsp salt
½ tsp black pepper
1 cup rice

1. Mix all ingredients, except rice, and cook over medium heat until done.
2. Cook rice until fluffy.
3. Place chili over bed of rice and serve. 

Serves 3.


Calories per serving: 858
Fat: 4.7g (1.1g saturated)
Carbs: 163.4g (30.9g fiber)
Very high source of fiber and iron. Very low in saturated fats and no cholesterol. Low in sodium and sugar. High source of vitamin A, calcium, manganese, magnesium and thiamin.

This was very easy to make, flavourful and hearty. It doesn't take much to get full and the coriander really accents the whole meal, wouldn't be the same without it. 

Paul's Homemade Mustard Chicken and Salad

2 chicken breasts filleted
5 tbsp old style mustard

½ tsp sea salt

2 cups mixed greens

4 sprigs of fresh basil

1 tomato

1 tbsp fig flavoured balsamic vinegar

1. Sautée Chicken with mustard and salt until cooked
2. Cut chicken into strips
3. Mix greens, basil, tomato and balsamic vinegar
4. Place chicken strips on bed of salad and serve

Serves 3.

Calories per serving: 424
Fat: 13.4g (3.4g saturated)

Cholesterol: 148mg
Carbs: 18.5g (5.6g fiber)
Very high source of  vitamin A. High source of selenium, niacin, iron, fiber, calcium, vitamin B6 and vitamin C.


This is a very easy to make meal that is very flavourful. It's strange how only some mustard and salt can turn chicken into something amazing.

Chipotle-Black Bean Chili

1 tbsp vegetable oil
1 medium onion, chopped
1 medium green bell pepper, diced
2 jalapeño chilies, minced
1 cloves garlic, minced
1 tbsp chili powder
1 tsp cumin
1 tsp oregano
½ tsp ground chipotle
1/8 tsp cayenne pepper
1 can of mexican-style diced tomatoes (14 oz.)
2 cans of black beans, rinsed and drained (16 oz.)
1 cup fresh or frozen corn
⅓ cup of fresh cilantro

1. In a large pot over medium heat, warm the oil.
2. Add the onion, bell pepper, jalapeño, and garlic and cook, stirring often, until the vegetables begin to soften, about 5 minutes.
3. Add the spices, tomatoes, and beans and simmer for 15 minutes.
4. Stir in the corn and cook for 1 minute.
5. Stir in the cilantro and serve.

Serves 4 to 6. Recipe by Kathy Farrell-Kingsley from The Big Book of Vegetarian.

Calories per serving: 578
Fat: 5.1g (1.1g saturated)
Carbs: 103.3g (25g fiber)
Low in Saturated fats. No colesterol. Very low in sodium. High source of fiber, magnesium, potassium, thiamin, calcium, iron, vitamin A and vitamin C.

This recipe turned out great, really simple and filling. Took me less than 30 minutes to prepare and cook. I omitted the corn due to my love's allergy, but somehow I don't think it would effect the taste much. And I didn't find Mexican-style diced tomatoes, so I opted for the herb-style. 

Homemade Vegetable Soup

12 cu. Water

2 ½ tbsp. Sea salt

2 tbsp. Olive oil

1/2 cu. Brown rice

Whole black pepper corn, to taste

Fresh coriander, to taste

Chili powder, to taste

1 Large eggplant

2 Zucchini

4 Carrots

5 Mushrooms

2 Stems of green onion

1 Bunch of broccoli

1. Combine the first 7 ingredients and bring to a boil in large pot on high heat.
2. Turn the temperature down to medium-low.
3. Let it simmer until rice is almost cooked.
4. Cut up remaining ingredients into bite-sized pieces and add to pot.
5. Let it continue to simmer until rice is fully cooked.

Calories per serving: 126

Fat: 3.7g (0.5g saturated)

Carbs: 21.4g (5.8g fiber)

High source of manganese, magnesium, potassium, vitamine A, vitamine B6 and vitamine C

Serves 10