French Onion Soup

Carmelize
1 1/2 cups of thinly sliced onion with
3 Tbsp of butter
(Be careful not to scorch the onions.)

Add 6 cups of beef broth and
1/4 tsp of pepper.

Simmer for half an hour.

In the meantime, cut bread into small cubes, bake @ 400F until crisp.

When the soup is ready, add to oven proof bowls, add bread and cover with cheese. Bake @ 275F for 5 minutes.

I prefer to use white cheddar. The Joy of Cooking cookbook suggests using a mixture of Parmesan and Gruyere cheese. It also suggests adding a dash of cognac or sherry, I suggest not adding it.

There are several places to purchase french onion soup bowls. If you live in Newfoundland, I purchased my French Onion Soup Bowls at Riff's Department Store for next to nothing...believe it or not.

Recommended Recipes for Chef Michael Smith

Blueberry Shortcake with Sour Cream Biscuits and Honeyed Cream
http://www.foodnetwork.ca/recipes/Dessert/Berries/recipe.html?dishid=8669

Broccoli and Potato Soup
http://www.foodnetwork.ca/recipes/Soup/Cheese/recipe.html?dishid=8038

Caesar Salad with Lemon Parmesan Dressing
http://www.foodnetwork.ca/recipes/Appetizer/Cheese/recipe.html?dishid=6450

Note: I use three large garlic cloves. A spoonful here means a large/soup size spoon.

Bread Machine Bread
http://www.foodnetwork.ca/recipes/Side/Rice-Grain/recipe.html?dishid=8672

Butterscotch Popcorn
http://www.foodnetwork.ca/recipes/Eggs-Dairy/recipe.html?dishid=7978

Cheddar Biscuits
http://www.foodnetwork.ca/recipes/Cheese/recipe.html?dishid=7979
Note: I used white cheddar as I prefer it, these went really fast!

Chocolate Molten Cakes - These are the ones we're all raving about.
http://www.foodnetwork.ca/recipes/Dessert/Chocolate/recipe.html?dishid=8011
Note: I made chocolate and caramel sauces for this and homemade cream instead of the coffee cream. If you wish to have those recipes let me know.

Country Inn Pancakes
http://www.foodnetwork.ca/recipes/Side/Berries/recipe.html?dishid=6445
Note: These are so good, especially with the blueberries, however, the amount of butter makes them quite unhealthy. Btw, 8 ounces of butter is one cup.

Frozen Butter Biscuits
http://www.foodnetwork.ca/recipes/Eggs-Dairy/recipe.html?dishid=6419

Honey Roast Turkey
http://www.foodnetwork.ca/recipes/Main/Poultry/recipe.html?dishid=6900
Note: Instead of honey you can use brown sugar. I used sea salt. I have to say, it had the best taste and was the most moist turkey I've cooked so far.

Little Vanilla Cakes
http://www.foodnetwork.ca/recipes/Dessert/Chocolate/recipe.html?dishid=8019
Note: These won't last long especially if you pair them with strawberries. They are amazing!

Roast Chicken with Apples and Rosemary
http://www.foodnetwork.ca/recipes/Main/Chicken/recipe.html?dishid=8630
Note: I use Mott's Hot Spiced Cider - Red Delicious Flavour and mix it with one cup of water....I add the whole cup to the recipe.

Tomato Onion Tart
http://www.foodnetwork.ca/recipes/Appetizer/Cheese/recipe.html?dishid=8611
Note: This is really good when you pair it with the Ceasar Salad Recipe above.

Low Fibre Meal Suggestions

Breakfast

Cereal - Special K, Rice Krispies, Cheerios
Eggs & Bacon
Eggs & Toast with Molasses
Toast with 2 Tbsp Smooth Peanut Butter

Avoid - Any cereals with more than 2 grams of fibre per serving


Snacks

Grilled Cheese Sandwich - Add bacon for extra protein
Chicken Sandwich (Add cheese and grill...mmmmm)
At Dominion, check out the Rosemary and Focaccia breads
Peanut butter & crackers
Cheese & Crackers (Try different types of cheeses. The Laughing Cow is the spreadable cheese that Cynthia had.)
Ritz Sandwiches
Crackers must be made with white flour and have less than 2 grams of fibre per serving (Ritz, Tartinables, President's Choice Rich & Flaky)
Canned Fruit with Vanilla Yogurt
Daily Dose of Chocolate
Pudding
Cakes made with white flour are yummy desserts....bring on the McCain's cakes! :)


Drinks

Milk
V8 Splash
Presidents Choice 100% Juice Spritzer - Open and leave overnight

Avoid - carbonated drinks, caffeine, juices with pulp


Full Meals

Oliveri Tortelloni (Either beef or Prosciutto with Parmesan Cheese) with Marinara Sauce or Alfredo Sauce
BBQ Chicken with a small amount of Diana sauce, potatoes and green/yellow beans
Salmon with Maple Syrup and Sweet Potatoes
Fish with Toutons as mom found out
BBQ Hamburgers
Chicken dinner with potatoes and carrots
Add Garlic bread or cheese bread to your meal (you can pick up garlic butter in the dairy section)
Chicken with Teriyaki Sauce, White Rice with Soy Sauce


Hopefully you'll be treated to chocolate croissants from Tim's and yummy desserts from the bakeries at Dominion or Sobey's!

Low Fibre Diet

Vegetables

Potatoes without skin
Sweet Potatoes without skin
String Beans
Cooked Soft Carrots
Well cooked vegetables

Avoid - onions, broccoli, cauliflower, corn, peas, spinach, any juice containing pulp, cabbage, green pepper, turnip, brussel spouts


Fruit

Ripe banana
Any soft fruit without the skin
Any canned fruit

Avoid - Cantaloupe, Melons


Grains

White flour only
White rice

Avoid - whole wheat, whole grains, oats, nuts & seeds, chunky peanut butter, any nut butters other than peanut butter, any cereals with more than 2 grams of fibre


Protein

Meat, chicken, fish, cheese, smooth peanut butter



Other Items to Avoid

Jams
Pickles
Popcorn
Coconuts
Spicy Foods
Fried Foods

Make Ahead Meals - Fitness Magazine

Thanks Shelley for these recipes :)


http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/make-ahead-freezer-friendly-recipes/?page=5

Super Foods - What You Might Not Know

Beans - helps prevent Heart Disease and Diabetes
Leafy Greens - fight cancer and osteoporsis
Citrus - shows promise for fending off Lung Cancer
Olive Oil - helps keep your Cholesterol Levels in check
Tomatoes - rich in lycopene, help prevent both prostate and breast cancer
Bok Choy - cancer fighting
Nuts - multiple health boosting compounds
Shitake Mushrooms - deliver immune boosting chemicals called polysaccharides
Apples - are antioxidant that can reduce allergy symptoms
Barley - helps prevent heart disease and diabetes
Peanut Butter - magnesium-rich, helps lower diabetes risk
Low Fat Yogurt - prevents osteoporosis
Cinnamon - counteracts diabetes complications
Kiwi - Vitamin C rich eases asthma and allergies
Sesame Oil - may counteract PMS
Avocados - Rich in B vitamins can help ease depression
Eggs - may help keep your eyes healthy as you age
Onions - fight inflammation
Cherries and berries - can ease arthritis related symptoms
Bananas - contain tryptophan, which your body converts to mood boosting serotomin
Pomegranates - are rich in antioxidants

Iron Sources

Blackstrap Molasses
Seaweed
Pumpkin Seeds
Quinoa!!!!
Almonds
Cashews
Raisins
Sesame Seeds
Dates
Free Range Eggs
Kelp
Spinach

Remember Vitamin C helps the absorption of iron,drink orange juice with the above.