Instead of processed white sugar, why not try:
- brown sugar
- organic sugar
- sucanat (raw sugar cane)
- molasses
- honey
- agave nectar

While these are all better options than white sugar, why not try sweet fruits instead? Depending on the recipe, you can try
- dates
- figs
- bananas
- raisins
- sweet fruit juice such as pear, white grape or nectarine

For example, molasses or agave nectar is great as a sweetener in BBQ sauce. Notice I haven’t mentioned corn syrup? It’s no better than white sugar.

So next time you need to sweeten something, why not use fruit and benefit from the nutrients and flavour too!

So here’s what I came up with!

Garlic and Cheese Galette

1 piece prepared frozen puff pastry, about 30 cm x 30 cm unrolled
1 cup leftover brown or wild rice
1 cup grated medium cheddar cheese
1 cup grated old cheddar cheese
1 tsp heavy cream (whipping or coffee cream)
1 – 2 cloves of garlic, finely chopped
~1/3 cup chopped almonds
1 tsp dried basil (or a few tbsp fresh basil if you have, chopped)
Few pinches of salt — I used himalayan rock salt
A pinch of nutritional yeast (optional)

Thaw puff pastry on the counter. Move it to a cookie sheet and unroll it. Pre-heat oven to 375 F. Mix all ingredients together in a bowl, then pour out into center of the pastry, leaving about 1″ of pastry showing on all sides. Starting at one corner and working your way around clockwise, fold the sides up until the filling is mostly enclosed – it’s okay if there are gaps. Put it in the oven for 25-30 minutes until pastry is golden brown.

You could try lots of other fillings and spices, like mushrooms, chopped bell peppers, cayenne pepper, pine nuts, etc. Let your leftovers inspire you!

Simple and Sweet Smoothie

- a little water
- frozen strawberries
- banana

Variation on a Theme Smoothie

- a little rice milk
- baby cucumber
- an orange
- banana

Purple Wonder

- blueberries (frozen, add a little water to get them moving)
- an orange
- half a banana
- flax seeds

Light Green Goodness
- 3 small green apples
- a little water
- half a cucumber
- banana
- flax seeds

“Let’s use every kitchen appliance” Smoothie

- carrot juice (from juicer)
- frozen strawberries
- apples
- banana
- kale
- ginger (from juicer)

That’s it! Stir and enjoy! You can have it on a pita, which is nice, or just plain on your plate!

If you need more excitement, you can add some diced celery, too.

My second favourite new lunch is a cold salad, too! A can of chick peas (or mixed beans), diced celery, almonds, and a little finely diced sundried tomato. A similar dressing as for the tomato-avocado salad, or a mixture of these spices, just a little of each: cumin, paprika, onion powder, sea salt. You can also add a little cubed cheese (whatever is handy)!

Place oven rack in lower-middle position and heat oven to 350 degrees. Spread nuts on rimmed baking sheet and bake until deep golden brown, 10 to 15 minutes. Transfer nuts to cutting board to cool; chop coarsely and set aside. Toast coconut on same rimmed baking sheet, stirring 2 to 3 times, until light golden, about 5 to 7 minutes; set aside. (Keep a close eye on the coconut when toasting as it can burn quickly.) Lower oven temperature to 325 °F. Lightly butter a 13- by 9-inch baking pan; set aside. If the pan is glass or Pyrex, turn the oven heat down to 300 °F.

Whisk flour, salt and baking soda together in a medium bowl; set aside.

In a Large bowl, whisk melted butter, brown and granulated sugars together until combined. Add egg, egg yolk, and vanilla and mix well. Fold dry ingredients into egg mixture until just combined. Do not overmix. Fold in chips, coconut, and nuts, if desired, and turn batter into prepared pan, smoothing top with spatula.

Bake until top is light golden brown, slightly firm to the touch, and edges start pulling away from sides of pan, about 25 to 30 minutes. Cool to room temperature on wire rack, 1 to 2 hours. Transfer to cutting board, cut into bars and serve. Mine did not pull away from the sides of the pan at all (glass pan), but they were done and still a little moist, the way they should be.

Makes about 3 dozen (1 1/2- by 2 1/2-inch) bars.

Ingredients

- 4 medium eggplants (or less, just scale ingredients accordingly)
- 3 cups breadcrumbs, or use croutons and pound them into crumbs
- 3 eggs beaten
- 1 tablespoon milk
- 4 cups mozzarella, shredded
- jar of pasta sauce, any variety, or plain tomato sauce and add your own spices (oregano, basil, onion salt, celery salt, garlic powder)

Preheat oven to 400.

Slice the eggplant (leave the skin on) into 1/3 inch thick discs. Whisk the milk and eggs together.

Line two baking sheets with parchment or spray with cooking spray (do not use foil).

Dip each piece of eggplant into the egg mixture then coat well with breadcrumbs and place on baking sheet.

Bake eggplant until lightly browned, about 20 minutes.

Spread 1/4 cup of pasta sauce all over the bottom of a 9×12 glass baking dish (or smaller one if you’re using less eggplant) and layer single pieces of the baked eggplant until the bottom is covered.

Spread a thin coating of pasta sauce over the eggplant.

Sprinkle the layer with 1/2 cup of the mozzarella.

Continue to create layers until all of the eggplant has been used.

Sprinkle final layer with 1/2 cup of mozzarella.

Tent loosely and return to oven.

Bake at 400 for 20 minutes. Remove foil and bake for another 5-10 minutes until the shredded cheese on top is melted and slightly bubbly. Delicious! 

Protein Pancakes

Ingredients                        Supplies/Equipment

1 cup               ricotta cheese             food processor
2                     eggs                           frying pan
1/4 cup           water
1/3 cup           all-purpose flour
1 Tbsp             brown sugar
1 Tbsp             vegetable oil
1/4 tsp            salt
1/4 tsp            baking soda
1/8 tsp            cinnamon

Measure all ingredients into a food processor. Pour 1/4 cup bat-
ter for each pancake; makes 8 pancakes.

Herbed Goat Cheese Toasts

Ingredients

170 g             fresh chevre-style goat cheese
1/2 cup         ricotta
1/4 cup         chopped fresh herbs (basil, oregano, parsley, thyme, tarragon,
.                       etc) If using dried, use 4 tsp instead.
1                   egg
1                   baguette-loaf French bread
sea salt and fresh ground pepper

In bowl, mash together with a fork: goat cheese, ricotta, and herbs. Season with salt and pepper, then beat in egg. Cut the baguette into diagonal slices 1/3 to 1/2 inch thick. Toast slices lightly to firm them up, spread with goat cheese mix and broil lightly and serve. Serves 8 – 12 as an appetizer.

Cheddar Beer Bread

Ingredients

3 cups             flour
1 Tbsp             baking powder
3/4 tsp            salt
2 Tbsp             sugar
2 cups             grated sharp (old) cheddar cheese
1/2 cup           finely chopped onion
3                     garlic cloves, minced
12 oz. can       beer

Preheat oven to 350°F. Combine all ingredients except the beer in a bowl with a fork. Add beer a quarter at a time until all the ingredients are blended. Spoon into a greased 4 X 8 loaf pan. Bake for 1 hour. Remove from pan and cool on a wire rack.

Lemon Garlic Hummus

Ingredients

1 can               chick peas
2 Tbsp            Tahini paste (sesame paste)
1/3 cup           lemon juice
1/2 tsp            cumin
1 tsp                corriander (I used seeds, but I think ground would be better)
1/2 tsp            cayenne
1/2 tsp            salt
2 – 3                garlic cloves, minced
fresh ground pepper

In a blender, combine all ingredients together and mix until smooth. (A food processor may also work.) Serve with pita bread or veggies.