This week’s recipe is for a crazy-awesome breakfast sandwich

Did you like reading Dr. Seuss books as a kid? All of us kids in my house growing up did. The stories are just put together in such a way that they make us smile and the rhymes, though they didn’t always make sense, were such fun to read. One of my favourites was always Green Eggs & Ham… so when I came across this recipe, I obviously had to try it out!

Trust me when I say that this recipe does not disappoint… it’s yummy, healthy satisfying and super fun to make and eat (when I first tried it, I literally “would not, could not” put it down….). Best served with a tall glass of chocolate milk.

Green Eggs and Ham Sandwich:

  • 1 hard-boiled egg
  • ½ peeled and pitted avocado
  • 2 teaspoons (10 mL) lemon juice
  • 2 slices whole-grain bread
  • 1 slice extra lean baked ham
  1. In a bowl, mash together egg with avocado until well blended to desired consistency
  2. Stir in lemon juice
  3. On one of the slices of bread, arrange slice of ham. Top with “green egg” mixture; cover with remaining slice of bread
  4. With serrated knife, slice into quarters and serve. 

 

Nutritional information PER SERVING: about 230 calories, 18g protein, 19g total fat, 3.3g saturated fat, 30g carbohydrates, 7g fibre, 220mg cholesterol, 520mg sodium % RDI: 4% calcium, 20% iron, 6% vitamin A, 20% vitamin C

 

(I originally found this recipe on the BestHealthMag website, where there are TONS of other healthy and yummy recipes… check it out!)

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“New Year, New You“ Meal Plan – week 4

Welcome to 2015!! This new year represents a new start, a fresh chance to really get going on your health and fitness goals. New years are a fresh chance to really get moving on changing how you live your life to make it healthier, happier and more effective. This Heroic Health & Well-Being meal plan has guided you through an entire month of eating healthier… how do you feel? How do you look? This is a BIG accomplishment! One that should be celebrated! But with one last week of eating and living healthy to go, we simply cannot fall off the wagon just yet…..

All we have left is the fourth and final week’s worth of healthy meals to get through! Remember: any and all of these dishes are flexible and can be substituted for another dish of relatively similar nutritional value.

WEEK FOUR

DAY 1

BREAKFAST: Bowl of bran flakes with semi-skimmed milk, 3 chopped Brazil nuts, 1 banana and 1 glass orange juice

LUNCH: Wholemeal pitta, crudités with tzatziki made with low-fat natural yogurt, garlic, lemon juice, grated cucumber. Enjoy a handful of grapes for dessert

DINNER: Yakitori chicken, plus 1 meringue nest with strawberries and 1 scoop vanilla ice cream

SNACKS: 1 currant bun

DAY 2

BREAKFAST: Toasted Granary bagel with low-fat soft cheese and 1 smoked salmon slice. Bowl of fresh fruit salad

LUNCH: Salad of lettuce, 1 skinless grilled chicken breast, 1 boiled egg and baked croutons with a little olive oil, 1 tbsp. Parmesan and 2 tbsp. reduced-fat Caesar dressing

DINNER: Picchi-Picchi spaghetti with prawns and chili

SNACKS: 50g unsalted cashew nuts

DAY 3

BREAKFAST: Toasted Granary bagel with low-fat spread and honey, 1 banana and 1 glass orange juice

LUNCH: Wholemeal pitta filled with grilled skinless chicken breast, watercress and reduced-fat mayo with salad. Plus a handful of grapes for dessert

DINNER: Chargrilled steak with roasted squash

SNACKS: 1 slice wholemeal toast with reduced-fat liver pâté and tomato

DAY 4

BREAKFAST: Smoothie made from mango, banana, passion fruit and melon. Plus a bowl of bran flakes with semi-skimmed milk

LUNCH: 2 poached eggs on 2 slices wholegrain toast with low-fat spread

DINNER: Paprika-spiced pork. Serve with baked potato wedges brushed with a little olive oil, and a salad

SNACKS: 5 dried apricots and 50g unsalted hazelnuts

DAY 5

BREAKFAST: Fresh fruit salad topped with 1 small pot low-fat natural yogurt and 2 tbsp. each oats and bran flakes

LUNCH: Baked stuffed tomatoes filled with lemon, basil and Parmesan rice, plus a green salad

DINNER: Lean beef fillet and veg stir-fry with Chinese five spice and 1 tbsp. reduced-salt soy sauce with whole wheat noodles cooked in 1 tsp sunflower oil

SNACKS: 1 banana and 50g unsalted cashew nuts

DAY 6

BREAKFAST: 1 small wholegrain roll with 1 grilled reduced-fat sausage and tomato. Plus 1 glass grapefruit juice to drink

LUNCH: Salad made from 2 slices lean ham, pineapple chunks, ½ ripe mango, 1 slice cantaloupe melon, cooked brown rice and fat-free dressing

DINNER: Cod en papillote with tomatoes and pesto . Serve with 10cm piece Granary baguette and a green salad

SNACKS: 50g sunflower seeds

DAY 7

BREAKFAST: Bowl of bran flakes with chopped dried apricots, 1 tbsp. raisins and 1 tsp. sunflower seeds with semi-skimmed milk

LUNCH: 10cm piece Granary baguette with 50g reduced-fat Ardennes pâté, cherry tomatoes and a green salad

DINNER: 3 slices lean roast lamb, 2 roast potatoes, steamed greens, peas and carrots with gravy and mint sauce. Plus lemon and lime granita

SNACKS: 2 Satsuma’s

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Use some neat winter veggies with this dish

Winter is no time to shy away from the produce aisle. In fact, some of the produce that is in season during the winter is the yummiest, in our opinion! Especially when combined skillfully and with the right seasonings, you can create something truly magical in the kitchen using all in-season ingredients this winter.

This pasta dish is everything that you need to get through those cold winter nights. Warm, hearty, satisfying… and super duper yummy! We just know that you will love this one as much as we do.

Whole-wheat rigatoni with greens

Whole Wheat Rigatoni with Greens:

  • 2 cups whole wheat rigatoni or fusilli pasta
  • ½ zucchini (diced)
  • 1 head of small radicchio (chopped)
  • 4½ to 5-oz. pre-washed baby arugula
  • 4 to 6 artichokes, canned in water
  • 4 cloves garlic chopped or minced
  • 3 tbsp. extra-virgin olive oil
  • 1/8 cup shaved Pecorino Romano cheese
  1. Bring water to a boil in medium sauce pan. Add rigatoni to boiling water. Cook until al dente (about 10-12 minutes). Drain, and set aside
  2. While the pasta is cooking, heat 2 tablespoons of olive oil in a large skillet. Add chopped radicchio and arugula. Stir, letting the greens cook-down (they shrink significantly)
  3. After 1 to 2 minutes, add zucchini. Stir and let cook for 2 to 3 minutes more
  4. Add garlic, artichokes, and a bit more olive oil if needed. Let all vegetables sauté together for about five more minutes, depending on how browned you would like the veggies
  5. Add pasta to vegetables and mix well. Immediately add cheese and stir to combine (so the cheese melts)
  6. Season with salt and pepper and a drizzle of olive oil and serve
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Feeling icky because it’s winter? Try drinking this Flu Fighting Tea!

If you are anything like me, you are probably not all that into winter and all of the “fun” that it brings (i.e. cold days and colder nights, itchy long johns, needing to put on layer after layer of clothing just to successfully go outside… and the list goes on). I mean, sure you have Christmas (though it’s situated right at the start of the cold weather, a fact which is baffled me for years!), but for the most part, all you have is cold. And dark.  And yuck.

However, weather like this is just one more incentive to get all cuddled up in front of the fireplace with a huge mug of warm tea… and this tea has all of your winter needs covered! Not only will it pump up your immune system, but it also will make you feel all toasty and warm from the inside out. Give it a try next time the snow starts to fall!

All healing ingredients...

Flu Fighting Tea:

  • 1 bag good qualityorganic Echinacea tea (optional)
  • 3 or 4 thin slices of fresh organic gingerroot
  • 3 tbsp. organic lemon juice, fresh squeezed
  • 2 tbsp. raw organic honey
  • ½ tsp. organic ground cinnamon
  • ¼ tsp. organic ground clove
  • Cayenne pepper, to taste
  1. In a large cup of hot filtered water, steep the tea bag and the sliced ginger (you may omit the tea bag if you’d like)
  2. Add the lemon juice, honey and spices and stir well. The tea will be cloudy
  3. If you’d like, you may strain the tea through cheesecloth to remove the ground spices and ginger. At our house, we just drink it as is

 

 

(We originally found this recipe through one of our Facebook friends… you should definitely check them out if you want more great recipes and healthy living tips)

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“New Year,New You” Meal Plan – week 3

Welcome to 2015!! This new year represents a new start, a fresh chance to really get going on your health and fitness goals. New years are a fresh chance to really get moving on changing how you live your life to make it healthier, happier and more effective. Heroic Health has put together a meal plan guide that will take you through the next month or so… when you follow these menu guidelines and combine them with our “New Year, New You” workout, you WILL see results!

You see, you really are what you eat! By now you’ll have more energy, clearer skin, improved digestion, a trimmer figure and a stronger immune system.

So, here we go! The third week’s worth of meals! Remember: any and all of these dishes are flexible and can be substituted for another dish of relatively similar nutritional value.

WEEK THREE

DAY 1

BREAKFAST: 4 rye crisp breads with cottage cheese and a handful of grapes

LUNCH: Jacket potato with egg-and-cress mayo (made using reduced-fat mayonnaise) and salad. Plus 1 Satsuma for dessert

DINNER: Sticky soy beef in do-fo-run with garlic mushrooms . Plus a bowl of fruit salad.

SNACKS: 1 pear and 50g unsalted cashew nuts

DAY 2

BREAKFAST: Bowl of bran flakes with chopped dried dates, 1 tbsp. chopped mixed nuts and semi-skimmed milk

LUNCH: Whole wheat pasta salad with 2 tbsp. each red kidney and cannellini beans, sweetcorn, salad veg and fat-free dressing

DINNER: Vegetable lasagne (pick a supermarket healthy eating ready meal) with salad. Plus low-fat tiramisu

SNACKS: 4 sesame seed- covered breadsticks

DAY 3

BREAKFAST: Home-made porridge (made with water/no salt) with dried apricots and a drizzle of honey. Plus 1 glass grapefruit juice to drink

LUNCH: Tin or carton of low-fat carrot and coriander soup. Serve with 2 slices wholegrain toast

DINNER: Turkey fajitas with fajita seasoning and veg, cooked in a spray of oil. 2 tortillas, salsa, 2 tbsp. soured cream and 2 tbsp. grated Cheddar

SNACKS: 1 small pot low-fat yogurt and 1 apple

DAY 4

BREAKFAST: 1 banana, low-fat natural yogurt and semi-skimmed milk smoothie. Bowl of sultana bran with semi-skimmed milk and strawberries

LUNCH: Wholegrain roll with low-fat spread, 2 slices lean ham and tomato. Plus 1 punnet of blueberries and a cereal bar

DINNER: Salmon and ginger fishcakes with sweet-and-sour salad . Serve each with 1 jacket potato with 1 tbsp. reduced-fat crème fraîche

SNACKS: 50g sunflower seeds

DAY 5

BREAKFAST: Wholemeal scone topped with low-fat spread and jam. Plus 1 apple for dessert

LUNCH: Moroccan spiced soup with jewelled couscous

DINNER: Chicken stir-fry made with sunflower oil, mixed veg, cashew nuts, brown rice. Plus a bowl of fresh fruit salad

SNACKS: Bowl of salad topped with 1 hard-boiled egg  

DAY 6

BREAKFAST: Bowl of bran flakes with semi-skimmed milk and blueberries

LUNCH: Tuna, fennel and white bean salad

DINNER: Grilled rump steak with baked potato wedges (brushed with olive oil), grilled mushrooms, tomatoes, and salad. Enjoy a bowl of fresh fruit salad for dessert

SNACKS: Small piece of home-made flapjack

DAY 7

BREAKFAST: 2 scrambled eggs and grilled tomatoes on 1 slice wholegrain toast with low-fat spread and pomegranate juice

LUNCH: Tuna mayo sandwich made with wholegrain bread, canned tuna in water and reduced-fat mayo. Plus 1 apple for dessert

DINNER: Balti prawn parcels with spinach rice. Serve with 1 grilled skinless chicken breast

SNACKS: 1 small pot low-fat yogurt and a bowl of sultana bran with semi-skimmed milk

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This week’s Creamy Lemon Pepper Orzo with Grilled Chicken will knock your socks off!

If you love risotto but want to create something a wee bit quicker, then you just might love that this orzo takes half the time! Rich cheese and cream are switched out for tangy Greek yogurt and goat cheese for equally-satisfying creaminess. Sweet green peas and fragrant fresh tarragon and basil combine perfectly to make for a dinner that not only the entire family will love, but also one where everyone will be scrambling for seconds.

Lemon Pepper Orzo with Grilled Chicken

Creamy Lemon Pepper Orzo with Grilled Chicken:

  • ¼ cup plain fat-free Greek yogurt, at room temperature
  • 1 tbsp. extra-virgin olive oil
  • 1 large clove garlic, minced
  • Zest and juice of 1 lemon
  • Kosher salt and freshly ground black pepper
  • 3 boneless-skinless chicken thighs
  • 1 cup whole wheat or other whole grain orzo
  • 1 cup frozen petite peas, thawed and patted dry
  • 2-oz. finely crumbled goat cheese, at room temperature
  • 4 tbsp. chopper fresh herbs, such as basil and tarragon
  1. Whisk together the yogurt, 2 tbsp. of the oil, garlic, lemon juice and ½ tsp. each of salt and pepper in a medium bowl until well combined
  2. Bring a pot of water to a boil and preheat and outdoor or indoor grill to medium heat. Run the chicken thighs with the remaining 1 tsp. of oil and sprinkle with ½ tsp. pepper and ¼ tsp. salt. Grill until nicely marked and cooked through, 10 to 12 minutes per side. Transfer to a cutting board to let stand for at least 5 minutes
  3. Add the orzo to the boiling water and cook according to package directions for al dente, stirring in the peas for the last minute of cooking. Drain the orzo and peas, reserving 1 cup of the cooking liquid
  4. Stir the orzo and peas into the yogurt mixture, along with the goat cheese, 3 tbsp. of the fresh herbs, and at least ¾ cup of the cooking liquid, until well combined. Transfer to a platter
  5. Thinly slice the chicken and arrange on top of the orzo. Sprinkle with the lemon zest and the remaining 1 tbsp. of fresh herbs and serve

 

(This recipe was found on The Food Network, so you know that it is tried, tested and truly amazing!)

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Drink up! This water will help flatten your tummy

It’s true, don’tcha know…

 

Flat tummy water

It may seem like drinking 6 cups+ of water in one day is a bit extreme… but when you consider that you should drink ½ an ounce of water for every pound of body weight that you carry, and if the average adult human being weighs about 140 pounds (and 1 cup is equal to 8 ounces), then the average human being should be drinking at least 70 ounces of water per day. 6 cups of water will only bring you up to 48 ounces… so drink up!

It IS true though… especially if you start your day off by drinking this mixture (or even just plan lemon water), your tummy should flatten out nicely.

Doesn’t hurt that this mixture is also incredibly tasty!

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The “Fat Melting Meal Plan”

You know that point in your fitness journey that is known as a plateau? That point you reach when you stop losing weight and even the amount of muscle that you gain slows to a halt? And I am certain that you all know how difficult it can sometimes be to break out of those plateaus and start making headway again… right?

Well luckily, at Heroic Health & Well-Being, we’ve all been there too. Everyone that works out can probably identify. But what everyone may not know is that it IS possible to break through that wall and start moving forward again (and faster than you might think!). So we have made it really simple for all of you and broken the steps for success down into small, easily-managed steps. Simply follow these guidelines and watch as the pounds melt away!

Now there is one thing that I feel I must state before we really get into all of this… these rules are basically just simple common sense! They are not mysterious, elusive, tricky or even untaught! These are all things that we have known for pretty much our entire lives. We were taught them as children… so when did they become so easy to forget??

The Rules

  • Eat one meal every 3 to 4 hours: now we aren’t talking about a five-course feast here. Eat something small and healthy every couple of hours because that will keep your metabolism running on high gear all day long, which in turn means that you will burn through more calories while in a relatively relaxed state
  • Combine the following – ONE fruit or veggie, ONE food from the protein list and ONE healthy fat – in each and every meal: this sort of balanced eating will help you digestive system run at it’s best while providing you with all of the nutrients that you need to get through the day
  • Have ONE “cheat” (some sort of snack) of your choice every day: this can be literally anything! Pretty much whatever you are craving that you gave up because it is simply too unhealthy to continue eating regularly… eat a small amount of it, gain the satisfaction, and then put the rest of it away to enjoy another time
  • No alcohol, juice or soda: these three types of drinks are all positively loaded with sugars and sweeteners… and add nothing of any real value to your health! When a food or a drink is not adding anything to your health, then it must be (by simple logic) subtracting from it. Stop eating things that subtract from your health, and see if you feel any different
  • Drink at least ONE cup of green tea per day: now I am not talking about these sweetened or bottled teas that are available on store shelves everywhere. Those drinks, while they may claim to be healthy (if it says “green tea”, it must be good for you… right??), are really chock full of sweeteners, artificial ingredients and chemicals. Do you really want to be putting all of that into your body?? Opt for honest-to-goodness straight up REAL green tea
  • Drink a TON of water (8 glasses each day at minimum!): health experts have said that you should have about ½ an ounce of water for each pound of body weight you have… so for the average 140 pound human, that would be 70 ounces of water each and every day
  • Tell your friends to back you up and hold you accountable: have a support system in place for those times when you feel as though you might slip up. It’s ok to make a mistake every once in a while, but try not to make a habit of it!
  • Don’t forget that following an exercise program while eating like this plays a vital role in shedding those unwanted pounds of fat: getting in shape and shedding those unwanted pounds is actually only roughly 20% about exercise… and the other 80% is based on what you eat. Your nutrition plays such a vital role in how much weight you will lose and what your overall body will look like after you put in all of that work to get in better shape. Eat right, and you may be surprised at how much better you will feel and function, as well as how much better you will look!

To make it super simple and easy for everyone to choose the correct foods that will lead them to success on their weight loss and fitness journeys, we want to provide you with a basic list of a bunch of the foods that will help you to achieve success. Eat these foods, and you WILL reach your weight loss goals!

Fruits and Veggies:

  • Spinach
  • Kale
  • Broccoli
  • Apples
  • Oranges
  • Berries
  • Kiwi
  • Asparagus
  • Celery
  • Carrots
  • Green peppers
  • Mushrooms
  • Red peppers
  • Onions

Healthy Fats:

  • Natural peanut butter
  • Flax seed
  • Hulled hemp seed
  • Chia seed
  • Olives
  • Avocados
  • Almonds (unsalted)
  • Walnuts (unsalted)
  • Cashews (unsalted)
  • Pecans (unsalted)
  • Sunflower seeds (unsalted)
  • Extra-virgin olive oil (cold-hard pressed)
  • High-potency fish oil (up to 6 pills per day)

Proteins:

  • Tuna fish
  • Grilled chicken breast
  • Whey protein (1 scoop)
  • Low-fat cottage cheese
  • Low-fat Greek yogurt
  • Omega 3 eggs
  • Turkey breast

Try using these food guidelines as a substitute for the menu included with our “New Year, New You” fitness plan… you may be surprised at how easily the pounds will melt off!

Until next time, the whole Heroic Health team is, as always, committed to helping you attain your peak physique.

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“New Year, New You” Meal plan – week 2

Welcome to 2015!! This new year represents a new start, a fresh chance to really get going on your health and fitness goals. New years are a fresh chance to really get moving on changing how you live your life to make it healthier, happier and more effective. Heroic Health has put together a meal plan guide that will take you through the next month or so… when you follow these menu guidelines and combine them with our “New Year, New You” workout, you WILL see results!

So, behold! The second week’s worth of meals! Remember: any and all of these dishes are flexible and can be substituted for another dish of relatively similar nutritional value.

WEEK TWO

DAY 1

BREAKFAST: 1 slice wholegrain toast with 1 small can baked beans in tomato sauce. Have 1 glass pomegranate juice to drink

LUNCH: Salad made from 1 hard-boiled egg, 1 grilled tuna steak, sliced tomato, lettuce, 5 anchovy fillets and reduced-fat French dressing

DINNER: Oven-Roasted Pepper and Garlic Gnocchi . Serve with a rocket and lettuce salad

SNACKS: Wholemeal pitta with tomato and ½ small avocado

DAY 2

BREAKFAST: Bowl of bran flakes with semi-skimmed milk, dried apricots and 1 small pot low-fat yogurt. Drink 1 glass of grapefruit juice

LUNCH: Smoked chicken and papaya salad with ginger and sesame dressing

DINNER: Bolognese made with extra-lean minced beef, veg and whole wheat spaghetti. Serve with 1 tbsp. Parmesan and salad

SNACKS: 3 rye crisp breads with low-fat soft cheese and a handful of grapes

DAY 3

BREAKFAST: 2 scrambled eggs, grilled tomatoes and mushrooms on 1 slice wholegrain toast with low-fat spread.

LUNCH: Warm chicken Thai salad

DINNER: Grilled lamb’s liver with 2 grilled rashers lean back bacon, mash, steamed broccoli and carrots with gravy

SNACKS: 1 wholemeal scone with low-fat spread

DAY 4

BREAKFAST: Toasted Granary bagel with low-fat soft cheese and tomato. Have 1 glass pomegranate juice to drink

LUNCH: 1 large grilled salmon fish cake with tartar sauce and salad. Enjoy 1 Satsuma for dessert

DINNER: Cod en papillote with tomatoes and pesto. Plus 1 small pot low-fat yogurt

SNACKS: 1 apple and 50g pumpkin seeds

DAY 5

BREAKFAST: Fruit salad made with kiwi fruit, mango, melon, pineapple and 1 small banana. Top with 1 small pot low-fat natural yogurt

LUNCH: Wholemeal pitta filled with 1 small can tuna in water, sweetcorn, 2 tsp reduced-calorie mayo and tomato. Plus 1 cereal bar for dessert

DINNER: Mussels with savoy cabbage and shrimp

SNACKS: Guacamole made from 1 avocado, lemon juice, garlic, Tabasco and chopped tomato with crudités

DAY 6

BREAKFAST: Fresh grapefruit, bowl of bran flakes with semi-skimmed milk and 1 croissant with jam

LUNCH: 10cm piece Granary baguette with a few thin slices of Brie and a handful of grapes. Plus 1 small pot low-fat yogurt

DINNER: Balsamic and thyme steak with Dijon mash and cabbage, plus a bowl of fruit salad

SNACKS: 50g raisins

DAY 7

BREAKFAST: 2 slices wholegrain toast with low-fat spread and jam. Plus 1 apple

LUNCH: Green salad with ½ small ball mozzarella, ½ avocado, balsamic vinegar, tomato and basil. Serve with a 10cm-piece Granary baguette

DINNER: 3 slices lean roast beef, 1 small Yorkshire pudding, 2 roast potatoes, steamed red cabbage and gravy. Rhubarb, stem ginger and cinnamon fool

SNACKS: 2 Satsuma’s

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Early dinner tonight… so good I had to share!

I totally had a moment this evening… I spent most of the afternoon cleaning up my apartment (like I’m talking thoroughly cleaning), and so when I got to the fridge I was already pretty hungry from the previous three rooms I had just cleaned. The fact that Sean and I are leftover fiends is always beneficial, but today it took the cake.

When I opened the freezer, I discovered a tupperware full of one of my absolute favourite dishes – Tri-Coloured Noodles, Feta Cheese & Tomatoes! If the name alone doesn’t make you drool, then you need to try it to experience why it is one of the best dishes in the Heroic Health arsenal.

I originally got this recipe from something that my mom tried to make one day when I was a kid. I remember that I used to pick out and only eat the feta cheese (cow’s milk, at that point) and the white noodles. Years went by before I fully grasped the awesomeness that is this dish.

This is best served with garlic crusty bread on the side. Enjoy!

Tri-Coloured Noodle/Feta/Tomato Dish:

  • 1 package tri-coloured noodles
  • 1 package (4 ounces) Roasted Garlic feta goat cheese
  • 7 to 8 plum tomatoes, chopped into bite-sized pieces
  • 1 package cherry tomatoes
  • 1 red onion, halved and chopped into rings
  • 3 medium cloves garlic
  • Juice of 1 lemon
  • 2 tsp. dried sweet basil
  1. Cook noodles in large pot of boiling, salted water. Set aside when done
  2. While noodles are cooking, chop up tomatoes and onions and put in another pot. Add garlic and basil. Cook on low for about half an hour
  3. Pour noodles in with tomato mixture. Add feta cheese and lemon juice. Stir to combine well
  4. Cover and allow to simmer for 30 to 45 minutes on low
  5. Serve hot with garlic toast on the side
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