clean eating

  • 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 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.

  • Pita Pizza Recipe

Pita Pizza

All you need is five minutes for this versatile ‘go to’ snack, appetizer or meal. Start with a round of pita bread and top with whatever you’re in the mood for. Prepare as a snack or serve with a salad for lunch or dinner. Also makes for a great appetizer. Below is one of our family favourites, vegetarian pita pizza with a Mediterranean flair. pita bread pizza sauce fresh basil fresh spinach feta cheese sundried tomatoes olives Bake at 350 degrees Fahrenheit in oven or toaster oven until it looks good enough to eat! * meat free Recipe by Donna Sales from the Hope Café Kitchen. 

  • Veggie Lasagna Recipe

Vegetarian Lasagna

Lasagna, one of the most desirable comfort foods of all, is the ultimate casserole that allows for so much variation and creativity. This vegetarian version is hearty and satisfying but not too heavy. Excellent, of course, with Caesar salad and a fresh slice of garlic bread. Ingredients: 9 cooked whole wheat lasagna noodles Vegetarian Sauce ¼ cup olive oil 1 red pepper, chopped 5 mushrooms, chopped 1 medium sized zucchini, chopped 3 cups (700 ml or 23 ounces) tomato sauce. * See recipe below if needed. 3 cups baby spinach, unchopped ½ cup feta cheese Cheese Mixture. Mix together: 1 cup ricotta cheese 1 cup cottage cheese 2 eggs ½ tsp. pepper Mozzarella cheese, grated (however much you like) 1. Sauté red pepper, mushrooms and zucchini in olive oil for 3 - 5 minutes. 2. Stir in tomato sauce (recipe below if needed). Bring to a low boil then simmer, covered, for 10 – 15 minutes, stirring occasionally. 3. Spread ½ cup tomato sauce (without veggies) in the bottom of a lasagna dish and arrange one layer (3 noodles) on the bottom. 4. Cover with spinach and crumble feta over top. 5. Spread cheese mixture evenly over top the spinach and feta. 6. Cover with 3 more noodles and cover with half of the vegetarian sauce. 7. Cover with the remaining noodles and pour the rest of the vegetarian sauce over top. 8. Top with mozzarella cheese. Bake, uncovered, at 350 degrees Fahrenheit for 35 – 40 minutes. Freezes very well. * Rich and Tangy Tomato Sauce 1/4 cup extra virgin olive oil 3 cloves garlic, minced 1 small onion, chopped ½ bunch parsley, chopped 2 tsp. Italian seasoning 2 tsp. salt 1 tsp. fresh ground pepper 2 Tbsp. fresh basil, coarsely chopped Tomato Sauce 1 can tomato paste (5.5 ounces) Sauté garlic and onion in olive oil. Stir in parsley, Italian seasoning, salt and pepper and sauté for another few minutes. Stir in basil, tomato sauce and paste and bring to a low boil. Simmer, covered, for about 20 minutes, stirring occasionally. * Meat free Recipe by Donna Sales from the Hope Café Kitchen. 

  • Spinach and Beet Salad

Spinach and Beet Salad

Recipe by Donna Sales from the Hope Café Kitchen.  Very tasty and so good for you, too. Serve as a side salad or top with chicken or salmon for a light but satisfying meal. 8 cups spinach 5 medium sized beets ½ cup toasted nuts (we used almonds) ½ cup goat’s or feta cheese Dressing: 2 tbsp. red wine vinegar * 3 tbsp. agave syrup ** 3 tbsp. extra virgin olive oil ¼ tsp. salt ¼ tsp. fresh ground pepper • Extra nice if the red wine vinegar has fruit juice (like raspberry) added to it for more flavour and sweetness. • Agave syrup is an excellent natural sweetener to have on hand in the kitchen. It will add a touch of sweetness to anything you would normally use sugar or honey for. If you don’t have any hanging around when you make this recipe, replace the agave syrup with two teaspoons of honey. Peel the beets and cut into bite sized pieces. Steam for 20 - 30 minutes, until desired softness is reached. Cool. Place spinach in a bowl and add beets, nuts and cheese. Drizzle dressing over top and lightly mix. That’s it! Enjoy. * Gluten free * Meat free

  • Mediterranean Quinoa Salad - large

Mediterranean Quinoa Salad

This variation of a traditional Greek salad is the perfect introduction for someone who has never tried quinoa before. Light yet satisfying, this fantastic salad can be served with other foods or salads or on its own as a light, tasty meal. Perfect for lunches and picnics. Tastes even better the next day (if it lasts that long!). 1 cup quinoa, cooked * ½ cup red pepper, chopped ½ cup cucumber, chopped 2 green onions, chopped ¼ cup purple onion, chopped ½ cup feta cheese, crumbled ½ cup black olives, pitted and coarsely chopped 1/3 cup extra virgin olive oil ½ cup lemon juice (juice of one lemon) 1 clove garlic, crushed or finely chopped 1. * Cook quinoa. Bring 1 cup of quinoa and 2 cups of water to a boil (for extra flavour try 1 cup of water and 1 cup of vegetable broth). Reduce heat to simmer and cover and cook until all water is absorbed, about 15 minutes. Fluff with a fork, cool for ten minutes or so. 2. Add all remaining ingredients to the quinoa and stir well. That’s it, you’re ready to eat! * Gluten Free * Meat free