Clean Eating from the Hope Cafe Kitchen

  • The Ultimate Energy Cookie

The Ultimate Energy Cookie

The Ultimate Energy Cookie (and it’s vegan and gluten free, too) Loaded with all things nutritious and delicious, this power cookie is terrific for breakfast, post workout, hiking, or any time of day ‘pick me up’. Make a batch, wrap individually, and toss in the freezer to grab and go (so yummy when they’re still cold from the freezer, too). Energy cookie ingredients This recipe has been triple tweaked and tested to bring you a healthy cookie that tastes great, too, but leaves lots of room for your own modifications and creative touches. Let us know how it goes and share your thoughts and ideas with us! 1. Place the following wet ingredients in a bowl for minimum 30 minutes, stirring occasionally to reduce clumping: 1/3 cup chia seeds 2 Tbsp. ground flax seed (optional, acts as a binding agent) 1 ½ cups almond milk 2/3 cup maple syrup 1tsp. vanilla (optional) 2. Place the following dry ingredients in a separate large bowl and mix with a fork: 2 ½ cups almond meal (ground whole raw almonds in food processor until very fine) 1 ½ cups unsweetened coconut 1 cup gluten free oatmeal 2/3 cup hemp hearts 1 ½ tsp. baking powder 1 tsp. baking soda 1 tsp. salt 3. Stir the following into the wet ingredient mixture at the top: ½ cup brown sugar (or other sweetener of choice, ie. coconut sugar, raw cane sugar) ½ cup unsweetened apple sauce 1/3 cup coconut oil, melted 4. Add the wet ingredients to the dry ingredients and fold in with spatula until well combined. 5. Fold in the following: ¾ cup dried blueberries ¾ cup raw pumpkin seeds raw sunflower seeds and chopped dates are also tasty additions Cookie to go 6. Allow the mixture to sit for 10 minutes. 7. Time to bake those cookies. Form into size of choice (I use an ice cream scoop) but don’t go too large because this cookie dough is soft. Place on buttered cookie sheet or parchment paper (non buttered, of course) and press down to flatten (I use a plastic pancake flipper with ridges). 8. Bake at 375 º F for approximately 20 minutes, depending on size of cookie and how well done you like them. You may choose to do a quick broil at the end for extra browning. After removing from oven let sit for about five minutes then move to cooling racks for a nice long time before covering or freezing. Makes about 20 medium sized cookies. Recipe by Donna Sales at

  • Spinach Phyllo Rolls

Spinach Phyllo Rolls

SO delicious and super nutritious, too. These amazing rolls make for a terrific snack, lunch, side dish or appetizer. If you haven’t worked with phyllo much and are a little hesitant, don’t be, it’s much easier than you think and a short video has been included to show how they are rolled up.  Have fun and enjoy. Getting Ready to Make Spinach Phyllo Rolls Ingredients: One package phyllo dough thawed to room temperature (16 ounces/454 grams) 600 grams of fresh spinach (approximately), coarsely chopped 5 green onions, finely chopped 1 small white onion, finely chopped 1 cup fresh mint, finely chopped (or 2 Tbsp. dried) 300 grams feta cheese, crumbled ½ cup extra virgin olive oil 1 cup lemon juice 2 tsp. salt 1. Preheat oven to 400° F. 2. Line a baking sheet with parchment paper. 3. Combine all ingredients thoroughly (except phyllo dough, of course) 4. Fold one sheet of phyllo in half. Place a large spoonful of the mixture at one end. Fold both sides in and roll up. Place on baking sheet and brush generously with melted butter. 5. Bake on lowest rack for 10 – 15 minutes, until the bottom of the rolls are brown and a little crispy. Broil the tops if needed to a golden brown colour. 6. Remove from oven, let sit for a few minutes and use a spatula to lift the rolls to a cooling rack. 7. These are so good when enjoyed hot from the oven. But are also yummy at room temperature or directly from the fridge, too. *meat free *can be dairy free if the feta cheese is eliminated or substituted Recipe by Donna Sales from the Hope Café Kitchen.  Let us know what you think of this recipe by sharing your comments below. Share this recipe with friends! See options below.

  • Spinach Phyllo Rolls

Oven Roasted Lemon Herb Potatoes

These little gems are a real crowd pleaser. I took them to our first annual block party last year and they were back by popular demand again this year. When enjoyed fresh from the oven, they're simply irresistible - slightly crisp on the outside and creamy and steaming hot on the inside. And lucky you because the cook always gets the first one! These potatoes not only make a great accompaniment to any meal but are also terrific served with brunch or as an appetizer. If you don't have baby potatoes, simply cut up big ones and follow the same recipe below. Soft (room temperature) butter for greasing the baking dish One bag of baby red potatoes, about 680 grams or 1.5 lbs ¼ cup extra virgin olive oil ¼ cup lemon juice 1½ tsp salt 1 tsp pepper 2 tsp dried oregano* 2 tsp dried rosemary* 6 garlic cloves (optional). * If you use fresh herbs instead of dried, use a lot more (at least three times as much) and add at the half way point, along with the garlic. Preheat oven to 400 degrees Fahrenheit. Generously butter your favourite baking dish. Mix together all ingredients, except for the garlic, and pour into baking dish. Be sure to scrape the bowl so none of the yumminess gets left behind. Loosely lay a piece of aluminum foil over top and bake for 30 minutes. Remove foil and add the garlic cloves if you are including them. Stir everything together very well, coating the potatoes thoroughly. Return to the oven for another 30 minutes, uncovered. Remove from the oven and turn over the potatoes again, mixing very well. Serve immediately if you can. *meat free *gluten free *dairy free Recipe by Donna Sales from the Hope Café Kitchen. 

  • Roasted Red Pepper Hummus Recipe

Creamy Roasted Red Pepper Hummus

We had a lot of fun in the Hope Café kitchen creating this irresistible roasted red pepper hummus that’s so good you’ll want to skip the pita and go right for the spoon! Two batches were made, one with fresh garlic and one with roasted fresh garlic. Both were fantastic but there was a distinct difference between the two. Using fresh garlic gives a little more bite to the dip and slightly more pungent flavour. Using roasted garlic gives a more even and creamy taste and is slightly more mellow in flavour. Roasting the garlic is easy and definitely worth a try. You can also use both fresh and roasted to get the best of both worlds. Serve with pita bread, pita chips, crackers or vegetables. This dip is healthy and quick and easy to make. Keep on hand as an appetizer, easy snack or side dish. Your guests will love it, too. 1 – 19 ounce can chick peas (540 ml) drained and rinsed with cold water ½ cup tahini (sesame seed paste) ½ cup lemon juice 1 tsp. salt 1 head roasted garlic (*roasting instructions below) or 3 cloves fresh garlic ½ cup jarred roasted red peppers  (**instructions below if you prefer to roast your own. If you do add two tablespoons of olive oil to the recipe as the jarred peppers already come in oil) olive oil for drizzling on top paprika for sprinkling on top 1.  Place all ingredients except peppers in a food processor and mix very well, stopping to scrape sides as needed with a spatula. 2.  Add peppers and mix thoroughly until creamy smooth (do not undermix). 3.  Spread into serving dish, finish off with a drizzle of olive oil and dash of paprika and dig right in. To roast garlic: Remove outside casings from garlic bulb, leaving cloves intact. Chop off the very top of the bulb so cloves are slightly exposed. Place on a piece of aluminum foil and drizzle with a little olive oil, about 1/4 tsp. Wrap the bulb and bake in 375 degree Fahrenheit oven for about 30 minutes (toaster ovens are perfect for this if you have one). To roast peppers: There are a few options for roasting peppers, this is one of the easiest… Slice peppers into quarters, removing stem, seeds and membranes Place on a baking sheet and bake in preheated 450 degree oven until skin is soft and charred, turning as needed for even baking (approximately 30 minutes). Remove from oven, peel off skins and place in a sealed container, allowing the steam to soften peppers for about 30 minutes. *meat free *gluten free *dairy free Recipe by Donna Sales from the Hope Café Kitchen. 

  • Chile Chicken Pasta

Chile Chicken Pasta

A favourite dish in my family, Chile Chicken Pasta is devoured for dinner and enjoyed for lunch the next day. Fusilli pasta works best as its shape so nicely absorbs the chile flavour, which is the hallmark of this sure to please recipe. 200 grams fusilli pasta, just cooked (best if the pasta is still hot when it’s added to the other ingredients) 2 hot chile peppers (yellow, red or green or combine). Look for them with the bell peppers at your grocer. 1 tsp. dried crushed red chile pepper ½ cup extra virgin olive oil 2 chicken breasts cut into small strips Butter for cooking chicken, about 1/3 cup Salt and Pepper to taste (don't be stingy) 1 bunch asparagus, cut into 1inch strips 1 red bell pepper, cut into strips 8 (or so) mushrooms, sliced 60 g basil, coarsely chopped or torn 3 cloves garlic, chopped ½ cup olive oil Olive oil for drizzling (optional) ½ cup grated parmesan cheese 1. Chop chile peppers into small rings and place in a bowl with crushed chile pepper. Add olive oil, stir and set aside 2. Heat butter in a saucepan. Add chicken breast strips and cook until done, turning as needed. Sprinkle the chicken with salt and pepper while it is cooking 3. With a slotted spoon, remove chicken and place in a bowl, leaving drippings in the saucepan. 4. Toss asparagus and red pepper strips into the saucepan, cooking for 3 – 5 minutes, stirring occasionally. Remove with a slotted spoon and add to the bowl with the chicken. 5. If needed, add more butter to the saucepan. Saute the mushrooms in the same saucepan. When done, add to the bowl with chicken and veggies, including all the contents from the saucepan (leave no flavours behind!). 6. In a large heated pot sauté the garlic and chile olive oil you made in Step 1. Stir in the basil and chicken/veggie mixture. Add more salt and pepper to taste. Cook and stir for a few more minutes. 7. Now it’s time to add the pasta. Gently fold it in, allowing all the flavours to absorb together. Cook on low heat for five minutes, continuing to fold occasionally, drizzling with more olive oil as desired. 8. Turn off heat and let sit for a few minutes before turning into a serving bowl. 9. Sprinkle with parmesan cheese and serve. Recipe by Donna Sales from the Hope Café Kitchen. 

  • Veggie Patties

Veggie Patties

Quick and easy! Enjoy these delicious nutrient packed patties for breakfast, lunch, dinner, or a satisfying snack. Excellent served with yogurt or hommous (some even like to pull out the ketchup bottle for this one). To eat on the run, wrap in pita bread, maybe adding other veggies and/or cheese. I used fall harvest veggies from the market for this recipe, try including shredded yams, too, for a touch of sweetness that blends in beautifully with all the flavours. Gluten Free option: Don't include the flour and use 4 eggs instead of 5. Just be prepared for softer patties that require a little more attention when frying so they don't fall apart. You won't compromise any of the flavour by leaving out the flour. 1 ½ cups shredded potato 1 ½ cups shredded zucchini 1 cup shredded carrot 2 green onions, chopped 2 Tbsp. white or yellow onion, chopped 1 Tbsp. fresh chives, chopped (optional) 2/3 cup parsley, chopped 5 eggs 1/3 cup flour 1 tsp. salt ¾ tsp. pepper Canola oil for frying Combine all ingredients in a bowl and stir until completely mixed. Heat oil in pan and add mixture by spoonfulls to create patties in the size of your choice. Once browned on one side turn over and brown the other side. Remove and place on a plate lined with paper towels to absorb oil. Delicious hot or cold! * Meat free * Can be adapted to Gluten Free, see above Recipe by Donna Sales from the Hope Café Kitchen. 

  • Veggie Panini Large

Veggie Paninis

Roasted garlic, fresh herbs and reduced balsamic vinegar are the secret ingredients (not so secret anymore, I guess!) that make these paninis so incredibly good. 1 – 2 zucchinis, sliced 4 - 6 cremini mushrooms or 1 portabello mushroom, sliced 1 – 2 red peppers, sliced 8 cherry tomatoes Extra Virgin Olive Oil 6 cloves of garlic Fresh spinach Cheese(s) of your choice (I used Monterey Jack and medium cheddar for the recipe in the photo). 2/3 cup coarsely chopped fresh oregano Salt Pepper Fresh basil Butter Reduced balsamic vinegar (very easy to make your own, instructions are below) Sliced bread of your choice for 4 paninis (Ciabatta is my favourite and is used in the photo) 1. Place the zucchini, mushrooms, red peppers and cherry tomatoes in a bowl and coat completely with olive oil. Spread evenly on a baking sheet. 2. Wrap six 6 cloves of garlic in a small piece of aluminum foil. Place on the baking sheet beside the vegetables. 3. Roast in a preheated 400 degree Fahrenheit oven for 30 minutes, turning vegetables half way through. 4. Remove from oven. Set aside foil with the garlic and open to let it cool. Return the veggies back to the bowl you used to coat them with olive oil. Add the oregano and salt and pepper to taste. Stir thoroughly, return to cookie sheet, and place back in oven. 5. Roast for 10 more minutes and remove. While the veggies are roasting for those final 10 minutes… - Peel garlic and place cloves in a small bowl. Add 1 – 2 Tbsp of the butter and cream well with a spoon. - Lay out the bread and coat one side of the bread for each sandwich with the garlic butter. Lay fresh basil leaves on top. - Cover the other side of the bread for each panini with cheese. Lay fresh spinach leaves on top. - Add the veggies to the panini. Drizzle with reduced balsamic vinegar. Close it up, butter both sides (non garlic butter) and toast in your Panini maker! Serve with salad for a delicious, satisfying meal. To reduce balsamic vinegar pour balsamic vinegar in a saucepan, bring to a boil, then simmer until it is reduced to 1/4 of what you started with. Takes approximately 20 minutes for 1 cup (1 cup of balsamic vinegar becomes 1/4 cup of reduced balsamic vinegar). You know it's done when you dip in a spoon and the back of it stays coated with it. *Meat free Recipe by Donna Sales from the Hope Café Kitchen. Click here to share this recipe page with a friend. Click here for more recipes from the Hope Cafe Kitchen

  • Yam Fries Large

Oven Baked Yam Fries

The sweetness from the yam and touch of Cajun-style spice makes these a really good snack, appetizer, or side dish with any meal. Yummy on their own or served with dip. 1 large yam ¼ tsp. garlic powder ½ tsp. paprika ½ tsp. chile powder 1/8 tsp. nutmeg salt and fresh ground pepper to taste 2 Tbsp. extra virgin olive oil 1. Wash the yam and cut into strips (leave skin on). Place in a bowl. 2. Add the remaining ingredients and toss well. 3. Turn onto greased baking sheet and bake at 350 degrees F for 30 minutes (or until desired), turning fries over once while baking. *Meat free *Gluten free *Dairy free Recipe by Donna Sales from the Hope Café Kitchen.

  • Carrot Zucchini Apple Cake Recipe

Carrot Zucchini Apple Cake

Vegetables and fruit in a cake and still this moist and delicious? Absolutely. This is one fantastic recipe everyone will love (even if they don’t think they like zucchini). 4 eggs ½ cup maple syrup 1 cup sugar 1 cup canola oil Dry Ingredients: 2 cups flour 2 tsp. baking soda 1 tsp. baking powder 1 ½ tsp. cinnamon 1 ½ tsp. nutmeg 1 ½ tsp. salt 1 ½ cups shredded carrot 1 ½ cups shredded zucchini 1 cup shredded apple 1 cup chopped walnuts or pecans (optional) Icing: 3 Tbsp. cream cheese, softened 1 Tbsp. butter, softened 2 cups icing sugar 1 ½ Tbsp. milk, half and half or cream ½ tsp. vanilla 1. Butter and flour cake pan and preheat oven to 350 degrees Fahrenheit. 2. Beat eggs until slightly thickened. Add maple syrup, sugar and oil and beat again (but do not over beat). 3. Sift dry ingredients and add to wet ingredients. Blend until smooth. 4. Fold in carrot, zucchini and apple (nuts, too, if you are including them). 5. Transfer to cake pan and bake until cake springs back to touch or a toothpick can be inserted and removed clean. In a bunt cake pan this takes approximately 50 minutes, would require less baking time if using a flat cake pan. 6. For icing, beat cream cheese and butter together first then add remaining ingredients, blending thoroughly. Spread over cake once it cools. Recipe by Donna Sales from the Hope Café Kitchen.

  • Recipe - Chicken Fried Rice

Amazing Chicken Fried Rice

It’s a one dish meal packed with flavour and nutrition. Make for dinner and enjoy the following day for lunch, too. 3 Tbsp butter, divided 3 – 5 mushrooms, chopped 3 green onions, chopped 1 Tbsp. white or yellow onion, finely chopped 1 red pepper, chopped 2 celery stalks, chopped 2 carrots, chopped 2 chicken breasts, diced into small pieces 1 cup long grain brown rice, rinsed 2 ½ - 3 cups water 1 ½ tsp. salt (or to taste) 1 ½ tsp. fresh ground pepper (or to taste) 2 cups fresh spinach, coarsely chopped 1. Heat 1 tablespoon of butter in a saucepan. Add mushrooms, green onions and white onion and sauté. 2. Add red pepper, celery and carrots and sauté. 3. Remove this vegetable mixture from the saucepan and place in a bowl, leaving juices in the saucepan if you can. 4. Heat the remaining 2 tablespoons of butter and add the chicken pieces. Cook until lightly browned. 5. Place the vegetable mixture back into the saucepan along with the chicken. Stir in the rice, water, salt and pepper and bring to a boil. Reduce heat and simmer until the rice is done, about 45 – 50 minutes. Turn off stove. 6. Turn off the stove and fold in the spinach. Return lid and let sit for a few minutes. Remove lid and enjoy! * gluten free * dairy free if you substitute the butter for oil (ie. sesame oil) Recipe by Donna Sales from the Hope Café Kitchen.