March Healthy Recipe
As a general rule the greener the vegetable the better it is for you, and this recipe combines 2 of my favorites. Green beans and celery are packed full of vitamins, minerals and antioxidants. This recipe is a good source of fibre with a lovely soya ginger flavour. Cook if for your family this evening. This recipe is compliments of Rachelle Wood Nutrition.
Chinese Green Beans serves 5 
3 cups green beans cut diagonally
1 cup celery, cut diagonally
½ cup onion, diced
1 can sliced mushrooms, drained
1 TBSP minced gingerroot
1 TBSP organic olive oil
1 TBSP cornstarch
2 TBSP light soy sauce or Braggs
½ TBSP low sodium beef soup mix
1 TBSP water
Cook beans in boiling water until tender crisp. Do not overcook. Meanwhile in large skillet heat oil, add ginger and cook for 2 minutes. Add celery, onion, and mushrooms. Blend last 4 ingredients and add to skillet. Then add drained beans. Cook for 3 minutes and serve. Rachelle likes to serve this dish with grilled salmon and brown rice.
February Healthy Recipe
If you’re looking for a quick flavourful supper this dish promises to satisfy. Many of my in office weight loss clients have made it again and again. Spinach and lentils are high in fibre, calcium and iron. Curry powder, often used in Indian cooking, kicks up the flavour a notch while the tomatoes stick all ingredients together. A plesent dish to serve for lunch or supper, why not make it for supper tonight? This recipe is compliments of Rachelle Wood Nutrition.
Quick Curried Lentils 
1 TBSP hemp or canola oil
1 onion, chopped
3 cloves garlic, chopped
1 TBSP chopped ginger root
1 tsp ground cumin
1tsp ground coriander
2 tsp curry powder
1 cup green or brown lentils dried, washed and sorted
1 can tomatoes, chopped 19 oz
1 ½ cups vegetable stock
¼ cup chopped fresh parsley
In a large saucepan heat oil on medium high heat. Add onion, garlic and spices and cook for 3 more minutes. Add lentils, tomatoes and stock. Bring to a boil, reduce heat and simmer, covered, for 40 minutes or until lentils are tender. Stir in parsley and serve. Rachelle enjoys serving this recipe with a salad and brown rice for lunch or supper. It freezes well and tastes great the next day.
January Healthy Recipe
I use to love Chinese food when I was younger thinking it was a healthy choice. Wrong. Chinese food is usually packed full of MSG and high in fat, sodium and calories. It’s easy to make healthy homemade Chinese food. Here’s a recipe that my weight loss clients. It’s a great way to get your children to eat vegetables. Happy Chinese New Year! This recipe is compliments of Rachelle Wood Nutrition.
Chicken Lo Mein serves 4
2 cups cooked whole wheat linguine 
1 pound cubed chicken breast
1 TBSP organic olive oil
2 tsp cornstarch
1 tsp low sodium vegetable broth powder
½ cup hot water
4 TBSP low sodium soy sauce or Bragg’s
½ pound fresh mushrooms, chopped
½ pound fresh snow peas
8 green onions chopped
2 cups broccoli chopped
1 red pepper, sliced
1 cup bean sprouts
In a small bowl combine cornstarch, broth, water and soy sauce. Set aside. In a saucepan heat oil on medium heat. Add chicken and ½ sauce mixture. Cook for 4 minutes. Add mushrooms and cook 2 more. Add broccoli, peppers, and remaining sauce and cook 2 more minutes. Add remaining ingredients and cook 1 minute. Serve over ½ cup cooked pasta. Enjoy this healthy low fat Chinese dish with your family tonight!
December Healthy Recipe
Happy Holidays to you and your family from all of us at Rachelle Wood Nutrition! It’s that special time of year where we tend to indulge in decadent desserts. If you’re looking for a dessert to bring to a holiday function this recipe is the perfect fit! It’s simple to prepare and tastes heavenly.
Tart green apples and juicy red cranberries make this dish look festive. Cinnamon, orange peel and cloves spice the fruit combination, with the oat mixture inculding high fibre wheat flour and protein rich skim milk powder. This seasonal recipe is packed full of Vitamin C which provides compliments of Rachelle Wood Nutrition, www.rachellewood.ca
Cranberry Apple Crisp
8 cups sliced and peeled green apples
3/4 cup white sugar
1/2 cup dried cranberries
1/4 cup all purpose flour
2 tsp grated orange peel
1/2 cup brown sugar
1/3 cup whole wheat flour
1/3 cup non-fat skim milk powder
1 tsp cinnamon
1/4 tsp cloves
5 TBSP cold butter
1/3 cup quick cooking oats In a bowl combine the first 6 ingredients, toss to coat. Transfer into a 13X9' baking dish coated with non-stick spray. For the topping combine in a bowl combine next 4 ingredients and mix well. Cut in butter until coarse crumbs. Stir in oats, and then sprinkle over apples. Bake uncovered at 350 for 45 minutes until cooked. Serve and enjoy this low fat, high fibre dessert recipe.
Do you have a yummy low fat recipe to share with us? Email it to rachelle@rachellewood.ca so we can test it out!
