Roasted cauliflower and broccoli - use olive oil spray to save 100+ calories

Save the calories by using spray not liquid olive oil

I used bagged, pre washed vegetables, I cut them int smaller pieces.

I use spray o save on calories; any oil has 100 calories or more in 15 mL

Stir the roasted vegetables 1/2 way through cooking.

Lemon zest and finely chopped parsley (I did not use a blender on mine)

Toss the parsley mixture, salt/pepper/season to taste, then serve.

Pulled pork (cheap cut of pork + Bulls eye Bbq sauce) with roasted veg

Beef roast - use moisture for a cheaper, tougher cut

Use an oven safe dish, slightly bigger than the cut of beef

I use parchment or aluminum foil so the pan stays clean. I cooked the roast as recommended on the wrapper

Start root vegetables in cold water, then bring to the boil. Ready when fork tender

Purple yams taste the same as the orange ones!

To thicken gravy add flour to water and shake to avoid lumps. I use cornstarch for gluten free.

Another thickening trick is to add the flour or cornstarch to the oil left in the pan from browning the roast.

Drippings from the roast, and the roasted garlic

Add the flour mixture slowly, while stirring, bring to a full boil

I added colour and extra flavour

Finished!

Pea Soup - spiral ham bone (allrecipes.com)

Ham bone

Any brand of split peas - read the cleaning instructions on the bag

Water and split peas, chopped white and green onion, celery and garlic

peas take a very long time to soften. Some people use their slow cooker

Tons of ham was cut off the bone, make the pieces small

I put my wand blender in the soup BEFORE adding ham

Once cool, I put my soup in freezer containers.

Starbuck's blueberry bar - copycat from relish.com, from foodlibrarian.com and Food.com ........

I microwave the filling, make sure to mix the sugar and cornstarch to prevent lumping.

Bring to a complete boil.  High level stirring every 2 minutes.

Add all dry ingredients to a bowl (I placed the bowl in my glass baking dish to avoid making a mess)

I use the lines on the butter pack to measure accurately.

Use a large grater instead of a pastry blender/cutter. Again, thank you Alton Brown

My butter was very hard, right out of the fridge.  Stir into dry ingredients as you grate. You want the butter  coated
with flour. 

Make sure the butter in mixed in evenly.

I greased the pan with the butter wrapper, just like my Mom used to!!

Reserve 1/2 of the crumbs for the top crust. Press down with the measuring cup (careful not to snap off the handle)

Play connect the dots with the filling - it prevents the bottom layer from pulling up! 

Smooth out the filling (connect the dots).

Sprinkle the filling with the topping.

Pat down the topping, gently.  I used a different measuring cup this time.  BAKE

Croutons -home made for less calories (use up left over bread)

I bought a loaf of bread to make croutons (used the remainder for french toast). Slice into small cubes. Good bread knife is necessary.

Coat the bottom of your frypan with olive oil and butter.  Butter on its own will burn, Olive oil prevents that.

Add bread cubes slowly, stirring until all are coated.

To save calories, you can spray with olive oil or any baking spray.

Use medium heat and keep stirring.

freeze leftover bread cubes (for stuffing).

Fried chicken thighs - buy boneless and skinless (Costco is my favourite)

 any dry rub will work, next time I am trying a green chili rub.  Patrick got me cooking thighs for the flavour and they are juicy compared to boneless, skinless chicken breasts.

Roasted brussels sprouts

My sisters recipe:  Roast brussel sprouts that have been cut in half. I did mine for 5 minutes in my toaster oven, on broil. Stir and layer grated cheese on top - mozzarella, fontina,  havarti, cheddar, any cheese that melts well. Bake again  until cheese bubbles.

Butter chicken - used a jar and added chick peas

I stir fried chunks of boneless, skinless chicken, added the sauce  + a small jar of garbanzo (chick) peas
my sister  makes her butter chicken this way.

another recipe from my sister; roast cut brussels sprouts in olive oil, top with cheese that melts well

Basmati rice made in the microwave, I added 10 mL of garam marsala.

rice with chicken on top (I took most of the cheese....)

Red River hot cereal -winter breakfast

I use the recipe on the box, one serving.  I use the microwave, You can see how high the cereal boiled.  The bamboo chop sticks do a great job of keeping the water from boiling over!

Ready to eat, with milk and brown sugar