Salsa Meat Loaf

Nothing says comfort food more than a piping hot slice of meat loaf served with mashed potatoes and gravy. Of course, the fat in a slice of meat loaf alone amounts to about 17 grams, even when you use lean ground beef. To lighten it, this uses extra-lean ground beef, rolled oats and vegetables for increased fibre plus a salsa topping instead of the usual high-sugar ketchup or chili sauce. Cooking the loaf free form on a baking sheet drains away the fat, which results in only 206 calories and 7 grams of fat per serving.

Roasted Pickerel with Mixed Grain Risotto, Sautéed Root Vegetables, and Rosemary Honey

My inspiration for the recipe began with an amazing cheese course I had at a dinner party at my sister's house. Rosemary honey drizzled on sharp cheese on a gourmet cracker. Divine! I knew my recipe had to have a rosemary honey component (and lucky for me I had overwintered a rosemary plant from my garden.) Thyme honey, my alternate choice and made the same way, was also delicious. I also wanted to focus on local prairie ingredients...you can't find lemons or olive oil here so I didn't put any in my recipe! I love risotto and thought it a good way to bring the sharp cheese into the recipe. I don't like the constant stirring of the usually method so tried local grains baked instead. The oats are creamy and the barley still has slight bite so it is a great combination. A friend who was sampling my recipe stated, "the risotto was a real surprise, the star of the show." I choose pickerel because it is a local prairie fish, is quite mild, and blends nicely with the other flavours. Rainbow trout also works nicely. The carrots and parsnips were grown locally and the rosemary honey just brings out the flavours wonderfully. To serve: Scoop a generous portion of risotto onto plates. Place an array of vegetables to the side of risotto, then top with a half fillet of pickerel. Drizzle with remaining rosemary honey and garnish with sprig of parsley. Excellent with any British Columbia Meritage or Pinot Grigio Note: If you have any leftover risotto, it is delicious for breakfast with crispy bacon on the side!

Low Fat Apple Cinnamon Muffins

192 calories, 3.9 g fat

Pumpkin Date Squares

These delectable pumpkin squares are sweetened with dates and spiced with nutmeg for that quintessential fall flavour combo we love!

Date and Raisin Squares

Granola Bars

This recipe is a favourite of the Mildmay Carrick Public School Morning Munchers Breakfast Program.

Orange Date Squares

Morning, midday or afternoon, these squares are satisfying and delicious.

Gluten-Free Strawberry Crumble

Shredded coconut in the crumble topping adds tropical flair to an otherwise classic recipe. Many people with celiac disease can still consume oats, but to be absolutely sure yours haven't been in contact with gluten from other products, look for bags labelled "pure uncontaminated oats." You'll find them in health food stores or the natural foods aisle of your supermarket.

Two-Grain Cranberry Bread

You can slice, wrap and freeze individual pieces of this dense loaf for a portable breakfast. Spread it with light cream cheese and add some fresh fruit and a glass of orange juice for a satisfying breakfast.

Cranberry Almond Squares

Sweet-tart cranberries are cooked with a hint of orange to make an easy jam-like filling, then sandwiched between layers of crisp almond pastry. Freshly ground almonds are crunchier than the storebought ground variety, so whirl whole nuts in a food processor for the ultimate nutty crust.