Yummy Winter Veggies

Yummy winter veggies.
(yes really!)

Well, here it is, the dead of winter. You’ve resolved to eat healthy and lose weight, so you go to the produce section of your local grocery store and are met with some whitish-pink tomatoes and some tired looking broccoli for several dollars per pound. Aw man, you mutter, now what? Well, don’t fret because Health Canada has declared that frozen and canned veggies count towards your 5 to 10 servings per day. And with a little help from you, they can be delicious.


1 teaspoon vegetable oil
1 medium chopped onion
2 1/2 teaspoons curry powder
1 teaspoon ground cumin
Generous pinch of dried crushed red pepper
1 cup evaporated skim milk
2 cups fresh or canned cubed potatoes
1 large can of diced tomatoes
2 cups fresh, canned or frozen broccoli florets
1 can chickpeas
2 cups fresh, canned or frozen sliced carrots
1 cup fresh, canned or frozen cauliflower florets

Heat oil in large skillet over medium-low heat. Add onion, cook until tender, stirring occasionally, about 10 minutes. Add curry powder, cumin and crushed red pepper; stir until fragrant, about 1 minute. Add milk; bring to boil. Add potatoes and tomatoes. Cover; simmer until potatoes are almost tender, stirring occasionally, about 15 minutes. Add broccoli, carrots, chickpeas and cauliflower. Cover; simmer until all vegetables are tender, stirring occasionally, about 7 minutes. Season with salt and pepper. Serve over rice.
PS-feel free to add some cut up chicken pieces or even beef if you want a non-vegetarian one-pot meal.

Cauliflower Bake
Serves 6

1 head of cauliflower, cut into bite sized pieces, or use a 1 kg bag of frozen broccoli and cauliflower
2 cups sour cream
1 cup cheddar cheese, grated

Partially cook cauliflower by steaming on the stove or in the microwave. Don’t forget to season it with salt. Place half of the cauliflower in a medium size casserole dish, then spread half of the sour cream on top, then half of the cheese. Repeat the layer. Use low fat or fat free dairy products if you’re counting calories.
Bake 30 minutes at 350F.

Hummus (or however you spell it)

2 large cloves of garlic
1/2 tsp paprika
1 can garbanzo beans, drained
zest and juice of 1 lemon
2 Tbsp tahini
1 Tbsp olive oil
1/2 cup fat free plain yogurt
1/2 tsp cumin, ground
1/2 tsp chili powder

Throw the garlic in the food processor while it’s running. Then add everything else and puree until it’s smooth and creamy. A non “diet” version would use enough olive oil to make the mixture smooth and creamy and no yogurt, but this version is tasty and has only 50 calories per 2 tablespoon serving.

The raw garlic delivers a bite, which increases as the dip matures in your fridge. Next time I would roast the garlic a little to tame it. Then you might need 4 cloves.