Blue Sky Family Health Team Staff Favourites
Updated regularly, come back and check for the latest delicious recipes.
Andrea, one of our Registered Dietitians has been having fun with her new Instant Pot. Here are 4 recipes that are tried and true!
Sounds great for cold winter nights!
A one-pan, ‘go-to’, super-easy, super-quick, budget-friendly, family-friendly, flavorful dinner recipe from our Executive Director Cory.
Nak’d Egg Roll – all the goodness of an egg roll but without the deep fried wrapper!
Main Ingredients (measurements are estimated by RD):
500g ground chicken or pork (chicken preferred)
1 bag of coleslaw mix
2 tbsp chopped garlic
1 tbsp chopped ginger
1 tbsp sesame oil
1 tbsp tamari or soy sauce
garnish to taste:
sunflower seeds and/or sesame seeds
thin sliced green onions
*serve over rice if desired*
Cooking instructions are straight forward and takes 15min. total:
1. Brown garlic and ginger in sesame oil.
2. Add ground meat and brown.
3. Add soy to taste.
4. Add bag of coleslaw mix , cover and let simmer until desired vegetable tenderness.
5. Once ready to serve, top with seeds of choice and green onion slices.
Cauliflower Cheese Soup
Laura, one of our amazing Administrative Assistants shared this recipe. Look fantastic, I’m sure her and her young family love it!
1 large potato (2-3 cups diced)
1 large cauliflower, cut into florets
1 medium carrot, peeled & chopped
1 ½ cups chopped onion
3 medium cloves garlic
4 cups chicken stock (recipe calls for water and salt, I omitted this and added chicken stock for flavour)
2 cups grated cheddar cheese (plus extra for garnish)
¾ cup milk or cream (I used 5% cream)
1 tsp dill
Black pepper to taste
1. Place potato, cauliflower (recipe asks to set aside 2 cups to add after the puree step, to add chunkiness to the soup, I skipped this step), carrot, garlic, onion, salt and chicken stock into a large saucepan. Bring to a boil, then simmer until all the vegetables are very tender. I waited for the soup to cool a bit and I used an immersion blender in the pot to puree it. You can transfer to a food processor if that’s all you have.
2. If you reserved the extra cauliflower, you can steam it until tender at this point and add to the pureed soup. Now you can add the cheese, milk/cream, dill and black pepper to taste. Serve topped with a little extra cheese and fresh dill if you have some on hand for colour.
This recipe calls for organic peanut butter, don’t feel bad, use regular if you don’t have organic. You can also cut pieces smaller if you are trying to watch your calorie intake.
I’m a sucker for legumes, they’re cheap, tasty and easy to cook with. I get protein, fibre and so much flavour without using meat, what’s not to like? It’s BBQ season, I love my burgers too, but this recipe is a bit of a twist on the old beef burger. I spiced this recipe up with about a 1 teaspoon of cumin, a pinch of cinnamon and 1/2 teaspoon of pepper.
Beware, does not freeze well!
Mark our Registered Social Worker isn’t the only one using the Pinch of Yum Website. Here is a favourite recipe from Jean our Registered Nurse. Imagine using some of the ingredients growing in your own backyard! YUM!
I LOVE barley. I love beef barley soup, I make a killer beef barley soup. Here’s another recipe with barley. Did you know the type of fibre in barley may help reduce your cholesterol? It’s good for you and delicious!
Enchilada Lasagna – Serves 8
2 ½ pounds ground beef
2 small onions
Chili flakes (according to preference, depending how hot you want it)
4 garlic cloves
2 tsp dried oregano
2 tsp ground cumin
½ tsp chili powder
2 tbsp olive oil
4-5 large sweet potatoes, peeled and sliced ¾ inch thick
½ onion, finely chopped
4 garlic cloves
32 oz canned tomato sauce
1 cup chicken stock
¼ cup chili powder
1 tsp dried oregano
1 tsp ground cumin
1 tbsp olive oil
Sea salt and freshly ground black pepper
Mozzarella cheese is optional, add desired amount to top layer.
Optional, garnish with cilantro, serve with sour cream.
- To make the sauce, heat a sauce pan over medium high heat, add 1 tbsp olive oil, cook the onion until soft (approx. 3 min).
- Add garlic and continue to cook for an additional minute.
- Add remaining ingredients for the sauce and bring to a boil.
- Turn the heat down to low and simmer for 15 minutes, stirring occasionally, until the sauce thickens slightly.
- Once simmering, taste and adjust seasoning with more chili powder if needed.
- While the sauce is simmering, heat 2 tbsp of olive oil in a large skillet over medium heat.
- Sauté the 2 chopped onions and 4 garlic cloves until translucent, about 6 minutes
- Add ground beef, chili flakes, oregano, cumin, chili powder and season well with salt and pepper to taste.
- Cook until the meat is browned, about 6-8 minutes. Remove from the heat. Preheat oven to 350F°
- Once the sauce has thickened, remove from the heat.
- In a casserole dish, spread a thin layer of sauce on the bottom and then layer with sweet potatoes slices, overlapping slightly. Add a layer of ground beef then more sauce. Repeat, starting with the sweet potatoes, ground beef then sauce.
- Repeat until you use all the ingredients and just leave enough sauce to cover the top. Cover with mozzarella cheese if desired.
- Cover with a piece of tin foil and put in a preheated oven (350F°) for an hour or you can do this in a slow cooker and cover and cook for 4 hours.
- Optional, garnish with cilantro and serve with sour cream.
Thanks Laura for your recipe contribution! Your lunches always smell so great, I’m sure this recipe is a winner! Keep up all your hard work at the front desk.
Here is a recipe from Pinch of Yum that my wife and I cook on the regular. The fish bowl recipe is simple and doesn’t contain much that should be new to people. Black beans and fish, doesn’t get much healthier!