Irish Beef & Barley Stew
Serves 4

1 Tbsp (15 ml) vegetable oil
1 lb (450 g) diced stewing beef
1 - 2 tsp (5-10 ml) VE Roasted Garlic
1 - 2 Tbsp (15-30 ml) VE Minced Onion
2 large carrots, roughly chopped
6 cups (1.5 L) low sodium beef or vegetable stock
½ lb (225 g) small potatoes, quartered
1/3 cup (80 ml) quick cooking barley
1 - 2 Tbsp (15-30 ml) VE Fines Herbes
VE Sea Salt & Pepper, to taste

1. Heat a large pot to medium; add vegetable oil and brown stewing beef on all sides. Stir in VE Roasted Garlic, VE Minced Onion and carrots, cooking until aromatic.
2. Add beef or vegetable stock, potatoes and barley. Bring to a gentle simmer, cover and cook for 15 - 20 minutes, or until potatoes are tender. Before serving, sprinkle with VE Fines Herbes and season with VE Sea Salt and VE Pepper.

Per serving: Calories 430, Fat 17 g (Saturated 6 g, Trans 0.4 g), Cholesterol 60 mg, Sodium 280 mg, Carbohydrates 36 g (Fibre 6 g, Sugars 4 g), Protein 34 g.

Oktoberfest One Dish Dinner
Serves 4

4 - 4 oz (115 g) ½" (1cm) thick pork chops
1 - 28 oz (796 ml) can sauerkraut, drained
2 tart apples, sliced
4 small potatoes, quartered
2 large carrots, sliced
2 cups (500 ml) apple juice
3 crushed VE Juniper Berries
VE Sea Salt & VE Pepper, to taste
1 Tbsp (15 ml) VE Fines Herbes

1. Preheat oven to 375° F (190° C).
2. Heat a large Excalibur® coated frying pan to medium high and brown pork chops on both sides. Remove from pan.
3. Remove frying pan from heat and spoon sauerkraut across bottom. Lay browned pork chops on top. Layer sliced apples, potatoes and carrots. Pour apple juice over all. Sprinkle with crushed VE Juniper Berries and season with VE Sea Salt and VE Pepper.
4. Cover tightly with foil and bake for 35 minutes. Sprinkle with VE Fines Herbes and serve.

Per serving: Calories 380, Fat 8 g (Saturated 3 g, Trans 0 g), Cholesterol 65 mg, Sodium 1300 mg, Carbohydrates 48 g (Fibre 12 g, Sugars 12 g), Protein 27 g.

Poached Salmon with Lemon Herb Sauce
Serves 4

Salmon is an excellent source of omega 3 fat, vitamin D and other minerals. Olive oil, in moderation, is a good source of monosaturated fat and contributes to a healthy heart.

1 lb (450 g) boneless, skinless salmon fillet
VE Sea Salt & VE Lemon Pepper, to taste
1 - 2 tsp (5 - 10 ml) VE Seafood & Fish Seasoning
Zest and juice of 1 lemon (divide juice and use Microplane® grater to finely grate zest)
Approximately 3 cups (750 ml) water
2 Tbsp (30 ml) olive oil
1 Tbsp (15 ml) VE Fines Herbes

1. Sprinkle salmon fillet with VE Sea Salt and VE Lemon Pepper and VE Seafood & Fish Seasoning.
2. Combine approximately 2 Tbsp (30 ml) lemon juice with water in an Excalibur® coated frying pan and bring to a gentle simmer. Gently add prepared salmon fillet, cover pan and reduce heat to medium low. Poach fish for 8 -10 minutes or until it begins to easily flake.
3. While salmon is poaching, whisk together remaining lemon juice, finely grated lemon zest, olive oil and VE Fines Herbes.
4. With a slotted spoon, remove salmon fillet from poaching liquid and place on serving platter. Drizzle with prepared lemon herb sauce immediately prior to serving.

Per serving: Calories 200,Fat 11 g (Saturated 1.5 g, Trans 0 g),Cholesterol 60 mg, Sodium 250 mg, Carbohydrate 3 g (Fibre 1 g, Sugars 0 g),Protein 23 g.

Herbed Lentil Cabbage Soup
Serves 4 to 6

Cabbage provides potassium, vitamin K, fibre and special pigments that help with cancer prevention. Lentils are a good source of lean protein, fibre and vitamin B complex.

2 tsp (10 ml) vegetable oil
1 large onion
6 cups (1.5 L) low sodium vegetable stock
1 1/2 cups (375 ml) shredded Savoy or other green cabbage
1 – 10 oz (284 ml) can lentils, drained and rinsed
1 Tbsp (15 ml) VE Fines Herbes
VE Sea Salt & VE Pepper, to taste

1. Place a large multi pot over medium heat. Add vegetable oil, swirl pot and sauté onion until soft and aromatic, about 3 minutes.
2. Add vegetable stock and bring to a simmer. Reduce heat to medium low; add shredded cabbage and drained lentils. Stir and gently simmer for about 8 minutes or until cabbage is cooked tender crisp.
3. Sprinkle with VE Fines Herbes and season with VE Sea Salt and VE Pepper. Stir well and serve.

Per serving: Calories 170, Fat 4.5 g (Saturated 1 g, Trans 0 g),Cholesterol 0 mg, Sodium 1390 mg, Carbohydrate 17 g (Fibre 7 g, Sugars 5 g),Protein 14 g.

Green Beans with Toasted Almonds
Serves 4
Green beans are a source of fibre, folate and potassium. In small amounts, almonds provide valuable monosaturated fats.

1 lb (450 g) trimmed green beans, fresh or frozen
3 Tbsp (45 ml) toasted almond slivers
1 Tbsp (15 ml) olive oil
1 Tbsp (15 ml) VE Fines Herbes
VE Sea Salt & VE Pepper, to taste

1. Cook green beans in a large multi pot of boiled salted water until tender crisp. Drain and keep warm.
2. While green beans are cooking, carefully toast almond slivers over medium heat in an Excalibur® coated frying pan.
3. Add toasted almonds, olive oil and VE Fines Herbes to warm green beans. Stir well and season with VE Sea Salt and VE Pepper before serving.

Per serving: Calories 120, Fat 9 g (Saturated 1 g, Trans 0 g), Cholesterol 0 mg, Sodium 75 mg, Carbohydrate 9 g (Fibre 5 g, Sugars 2 g),Protein 3 g.

New Potatoes with Herb Butter
Serves 4

Keeping the peel on potatoes will help you meet your daily fibre intake target of 25 - 35 g.

1 1/4 lbs (575 g) new unpeeled potatoes, scrubbed and halved
3 Tbsp (45 ml) soft butter
1 Tbsp (15 ml) olive oil
1 Tbsp (15 ml) VE Fines Herbes
VE Sea Salt & VE Lemon Pepper, to taste

1. Add potatoes to a large multi pot of cold salted water. Place over high heat and cook uncovered until potatoes are fork tender.
2. While potatoes are cooking, cream together butter, olive oil, VE Fines Herbes and VE Sea Salt and VE Lemon Pepper.
3. Drain potatoes and toss with prepared herb butter. Serve immediately.

Per serving: Calories 240, Fat 12 g (Saturated 6 g, Trans 0.3 g), Cholesterol 25 mg, Sodium 320 mg, Carbohydrate 30 g (Fibre 3 g, Sugars 2 g),Protein 4 g.

Ham & Swiss Frittata
Serves 4

6 eggs
2 tsp (10 ml) VE Fines Herbes
VE Sea Salt & VE Pepper, to taste
1 Tbsp (15 ml) vegetable oil
3/4 cup (180 ml) diced cooked ham
3/4 cup (180 ml) shredded Swiss cheese

1. Preheat oven to broil. Whisk eggs with VE Fines Herbes, VE Sea Salt and VE Pepper.
2. Heat a large Excalibur® coated frying pan to medium; add vegetable oil and swirl to coat pan. Pour in egg mixture and diced ham. Stir with a silicone spatula until eggs begin to set.
3. Sprinkle shredded Swiss cheese over top and place under broiler until cheese is melted and pleasantly browned.

Per serving: Calories 320, Fat 23 g (Saturated 9 g, Trans 0 g), Cholesterol 410 mg, Sodium 570 mg, Carbohydrate 2 g (Fibre 0 g, Sugars 1 g),Protein 24 g.

Crunchy Herbed Chicken
Serves 4

Chicken is a good source of lean protein and essential minerals like phosphorus, potassium, and selenium.

1 egg, lightly beaten
3 Tbsp (45 ml) milk
1 cup (250 ml) corn flake crumbs
1 Tbsp (15 ml) VE Fines Herbes
4 – 4 oz (120 g) boneless, skinless chicken breasts

1. Preheat oven to 375° F (190° C).
2. Combine egg and milk in a shallow bowl. On a large plate mix together corn flake crumbs and VE Fines Herbes.
3. Dip chicken pieces in milk and egg mixture and roll in prepared corn flake crumbs until all sides are fully covered.
4. Place coated chicken pieces onto a parchment-lined baking sheet and bake for approximately 30 minutes, or until juices run clear and chicken is no longer pink.

Per serving: Calories 230, Fat 4.5 g (Saturated 1.5 g, Trans 0 g), Cholesterol 125 mg, Sodium 250 mg, Carbohydrate 21 g (Fibre 0 g, Sugars 2 g), Protein 27 g.