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Roasted Sweet Potato Soup

bowl of soup

One of my favourite winter soups is African Peanut Soup, a combination of stock, peanuts, sweet potatoes, onions and some heat. There are many variations of this soup, but in general it’s a very thick, hearty, slightly spicy main course soup that is usually served with rice. Peanuts are widely available in Africa but with […]

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National Farting Day

There’s a National Zucchini Bread Day, National Cream Puff Day, and National Vinegar Day, just to name three of the ever-burgeoning list of National Food Days– so I say – why not give a shout out to your gastro-intestinal tract and celebrate National Farting Day with one of my favourite healthy foods – pulses, aka […]

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Blueberry Crumble serves 8

I love to use frozen fruits and berries in the middle of winter. It really makes me feel like a bit of summer is in the house. To glam this blueberry crumble up serve it warm in tea cups with a small scoop of vanilla frozen yogurt or ice cream your call. Berries: 6 cups […]

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Chocolate Chip Cookies

Bake a batch of chocolate chip cookies using whole wheat flour, wheat germ, oat bran and rolled oats. ½ cup (125 mL) unsalted non hydrogenated margarine (see baking note below) ½ cup (125 mL) dark brown sugar, packed ¼ cup (60 mL) granulated white sugar 1 omega-3 egg 1 tsp (5 mL) pure vanilla extract […]

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Cocoa Season

Looks like winter is finally hitting us here in the Great North! Oh, joy, oh bliss, let’s shovel snow! Always an optimist – on a positive note – the snow signals COCOA SEASON! Love my cup of heart healthy hot cocoa. Yes, depending on the ingredients, cocoa can be the perfect winter drink for your […]

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Holiday Traditions

Growing up in the Smith house Christmas was THE most magical time of the year for me. My Mom was Christmas itself. She loved everything about Christmas.  (For the record my birthday or as I like to call “It’s all about Mairlyn Day” is the other most magical day) Our house was so festooned over the […]

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Decadent Chocolate and Toffee Christmas Squares

These easy to make Christmas squares are going to become a family favourite.  Squares are quicker and easier to bake than cookies. And they are way easier to eat, so better hide these really well if you want any left for company! And you don’t even want to know how many grams of fat they have….remember […]

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Gingersnaps – a Smith family tradition

Baking gingersnaps is a Christmas family tradition at the Smith house. My dad was diagnosed with heart disease when I was in university and it was one of my missions to create heart healthy foods for him. When I discovered canola oil I switched the original gingersnap recipe that contained shortening to heart healthy canola […]

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Oat Bran Cereal

A hot breakfast made with oat bran cereal can be ready in about 5 minutes. Quicker to make than regular steel cut oats or regular large flake rolled oats, hot oat bran cereal is high in cholesterol lowering fibre aka soluble fibre. New research suggests that diets filled with fibre can not only support the […]

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Masala Chai

Chai is made with black tea, spices and milk and is served all over India.  With the huge influence of Indian cuisine in the UK, the best cup of chai I’ve ever had was at Dishoom’s in Edinburgh With a big nod to them, here is my spin on their house chai, a strong cup of […]

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