Mediterranean Pasta Salad


  • 2 tablespoons plain hummus
  • 1 tablespoon water
  • 2 teaspoons extra-virgin olive oil
  • ½ cup chopped red bell pepper Red and Yellow Field Bell ½ cup canned quartered artichoke hearts, drained and cut in half
  • 1 cup lightly packed baby kale
  • 4 pitted Kalamata olives, roughly chopped
  • 1 (3 ounce) can no-salt-added light tuna in water, drained
  • ½ cup cooked farfalle, preferably whole-wheat
  • 1 tablespoon crumbled feta cheese
  • 1 tablespoon toasted chopped walnuts
  • Juice from ¼ lemon (optional)


  1. Whisk hummus and water in a small bowl. Set aside.
  2. Heat oil in a medium nonstick skillet over medium-high heat. Add bell pepper; cook for 1 minute. Add artichoke hearts, kale, and olives. Gently stir in tuna, trying not to not break up large pieces; cook until the tuna is warmed, about 1 minute more. Stir in pasta. Remove from heat and toss with the hummus sauce. Top with feta and walnuts and drizzle with lemon juice, if desired.
  • To make ahead: Cook pasta up to 1 day ahead and refrigerate.
Mediterranean Pasta Salad

Berry Cream Cheese Ambrosia(Keto)

cream cheese ambrosia

Prep Time: 15 minutes | Total Time: 15 minutes

Nutritional Facts: 3/6g Net Carbs| 494 Calories | 47g Fat | 3/6g Carbs | 7g Protein | 0g Fiber


  • 1 package cherry gelatin, prepared and chopped (yes chopped) or 3 sugar-free cups of cherry jello
  • 3 cups, roughly chopped mixed berries (chopped strawberries, blueberries and/or raspberries)
  • 1 cup heavy cream
  • 6 oz, cubed room temperature organic cream cheese
  • 1 tsp vanilla extract
  • 4 packets Splenda Naturals or 1 tbsp Steviva Blend


  1. In a chilled bowl (add to the freezer for about 5 minutes), add heavy cream, then use a hand mixer for 3-5 minutes until it becomes whipped cream and can make peaks.
  2. Add sweetener and vanilla and whip again. Add cream cheese and blend for another couple minutes until smooth (or mostly smooth).
  3. Gently fold in the mixed berries.
  4. Now gently fold in the gelatin.
  5. Enjoy!
Amanda C. Hughes

Rainbow Chopped Vegan Salad

Rainbow Chopped Vegan Salad (Low Carb, Low FODMAP)by Ashley Sauvé, CHN December-4-2017This colourful chopped salad is low FODMAP, high-flavour, and won’t leave you feeling bloated! It’s the perfect side dish to bring along to a dinner party but has enough healthy fat and protein to stand alone as a meal. Ingredients

  • 2 cups cherry tomatoes, halved
  • 1 large yellow bell pepper, chopped
  • 1 large orange bell pepper, chopped
  • 1 english cucumber, chopped
  • 1 cup kalamata olives, pitted
  • 2/3 cup hemp seeds
  • 1/4 cup raw pumpkin seeds
  • 1/4 cup extra virgin olive oil
  • 1 mdium lemon, juiced
  • to taste sea salt and black pepper


Combine all ingredients in a large bowl and mix well. Season to taste with salt and pepper. Keeps well in the fridge for up to 4 days.


Prep time: 20 mins Cook time: Total time: 20 mins Yield: 4 meals or 8 sides

Sesame Soy Cucumber Salad/Recipe Share

Sesame Soy Cucumber Salad


  • 1 english cucumber, spiralized
  • 1 red bell pepper, small dice
  • 2 green onions, thinly sliced
  • 1 tsp. sesame oil
  • 1 Tbsp. rice vinegar
  • 1 tsp. reduced-sodium soy sauce
  • 1 Tbsp. toasted sesame seeds
  • ¼ tsp. red chili flakes
  • 2 drops stevia (optional)


  1. After spiralizing the cucumber, place in a colander and sprinkle with 1 tsp. sea salt. Allow the cucumbers to rest for 15 to 20 minutes to remove excess water.
  2. Whisk together sesame oil, rice vinegar, soy sauce, chili flakes and stevia if using.
  3. In a bowl, gently toss together cucumbers, red bell pepper and dressing. Sprinkle with sesame seeds and serve immediately.