Cheddar Biscuits

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2 cups all-purpose flour
1 tbsp baking powder
1/2 tsp baking soda
4 tbsp salted butter, chilled (OR 4 tbsp unsalted butter & 1/4 tsp salt)
3/4 cup (2 oz) shredded sharp Cheddar cheese
1 cup Kefir, chilled (OR buttermilk)

food processor (or pastry blender)
biscuit cutter

Cooking Instructions:
1. Preheat the oven to 450°F.
2. In a bowl, sift the flour, baking powder, baking soda and salt (if using). Put it in a food processor (or pastry blender) together with butter, pulse until the mixture resembles coarse meal. Add the cheese; toss to coat. Stir in the buttermilk just until the dough comes together. Do not over-knead!
3. Turn the dough out onto a lightly floured work surface and pat (or roll very easy, do not push on) it into a 1/2 -inch thickness. Dip a biscuit cutter in flour and cut out 8-12 biscuits.
4. Transfer the biscuits to a baking sheet covered with cooking spray.
5. Bake for 12 minutes, or until golden brown. Do not open the oven during baking!

Nutritional info: 8-12 biscuits
    * Calories: 142
    * Fat: 6g Carbs: 18g (fiber: 1g) Protein: 4g

Quinoa Chili

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Quinoa, dry, 1/2 cup
Water, tap, 1 cup
Salt, a dash
Kidney Beans Dark Red, 1 cup (with juice)
Jalapeno pepper, seeded and chopped (OR a pinch of Cayenne pepper)
Curry powder, 1/2 tsp
Cinnamon, ground, 1/8 tsp
Cumin, ground, 1/8 tsp
Chili powder, 1/4 tsp
Tomato, medium, diced
Green Onions, fresh, 2-4 tbsp, chopped

Cooking Instructions:
Put quinoa, water and a dash of salt in a pot and cook for 15 minutes.
In another pot put beans and spices together, add 1/4 cup of water and simmer it for 10 minutes till beans are thick. Add cooked quinoa. Mix together.
Cut tomato and green onions in small pieces. Put it on top of chili and serve warm.

Nutritional info: 2 servings (1 cup)
    * Calories: 286
    * Fat: 3g Carbs: 51g (fiber: 10g) Protein: 16g

Cranberry-Apple Chutney

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Orange juice, 1/3 cup
Lemon juice, 1 tbsp
Orange zest (or Lemon zest), grated, 1/4 tsp
Ginger Root, fresh, grated, 1/4 tsp (or 1/8 tsp ground)
Cinnamon, ground, 1/4 tsp
Brown Sugar, 1/3 cup
Cranberries, fresh (or frozen), 2 cups
Apple, fresh, 1 large, peeled, cored and cut into pieces

Cooking Instructions:
Put all the ingredients into a small pot or a sauce pan. Bring to a boil, reduce the heat, steer gently, cover the pot with lid and let simmer for 10-12 minutes.

Nutritional info: 8-10 servings (1/3 cup)
    * Calories: 43
    * Fat: 0g Carbs: 13g (fiber: 1.5g) Protein: 0g

Roasted Butternut Squash

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    Butternut Squash, 1 small (800-900 grams), peeled, seeded and cut into pieces
    Black pepper, ground
    Olive Oil

Cooking Instructions:
1. Preheat oven 400F.
2. Cover the baking sheet with aluminum foil and spay it with a non-stick spray.
3. Clean the squash - peel skin, take seeds out, cut into pieces.
4. Put the squash on baking sheet in a single layer. Sprinkle with salt and ground pepper, drizzle with olive oil.
5. Bake at 400F for 35 minutes, until tender.
Nutritional info: 4 servings (1 cup)
    * Calories: 95
    * Fat: 2g Carbs: 21g (fiber: 6g) Protein: 2g