Tag Archives: fall

Fall Inspiration

I go to a school in East Vancouver weekly where I spend time cooking with the students and teaching them about nutrition & healthy food choices. It’s something that I am very passionate about and look forward to doing weekly. This week however, I have been so busy that I have had no time or inspiration to think of a recipe that I could cook & teach to a class of 25.  I was stressed but as soon as I stepped out of my apartment I saw these beautiful fall trees.

I was shocked- I have seen these exact trees everyday for the last month or so but have never taken the time to notice or appreciate them. They are absolutely beautiful and they gave me some much needed fall inspiration .

There is something warm, colorful & comforting about these trees. I wanted to in-cooperate this into my cooking.

A little inspiration can go a long way

Fresh Salsa with all the colors of fall.

Slowly caramelized onions & red peppers. Minted Yogurt sauce.

Can you see where I’m going with this?

Chicken Fajitas with Fresh Salsa and Minted Yogurt Sauce
 Adapted from Jamie Oliver


 For the Fajitas

1 red bell pepper- sliced into thin strips
1 medium red onion -thinly sliced
1 chicken breast sliced into medium size strips
½ tsp of cumin, paprika and cayenne pepper
2 tsp of Fajitas Seasoning (this is usually found beside the refried beans)
2 garlic cloves minced
1 lime
1 tablespoon olive oil
2 x 8-inch whole wheat or multi grain tortillas

Heat pan with olive oil. When hot add red onion, red bell pepers and minced garlic.

Turn heat to medium low and allow for this mixture to cook slowly for about 20 minutes.

In the meantime marinate chicken with the juice of ½ a lime, a little drizzle of olive oil and the spices; cumin, paprika, cayenne pepper, fajita seasoning.

Add chicken to the vegetable mixture after the 20 minutes is up- or until the onions are soft and translucent. Cook chicken for about 5-7 minutes depending on how thick you cut the strips.

Once chicken is cooked go ahead and squeeze the remaining lime juice.

Fresh Salsa

½–1 fresh jalapeno pepper
2 large and firm tomatoes
¼ cup of chopped fresh cilantro
1/16 teaspoon sea salt
freshly ground black pepper, to taste
1 lime

Finely chop the jalapeño pepper- you can adjust the heat of the salsa by how much you put in.  Give the tomatoes and cilantro a rough chop. Add lime juice and mix together. Top with sea salt.

Recipe for the minted yogurt can be found under Fall& Homechilli post. https://smallgirlbigplate.com/2011/11/fall-homemade-chilli/

Nutritional Tip: The Minted Yogurt sauce is not only light & refreshing but it is also a much healthier option than using sour cream; less fat and sodium content!

-romina xo



Fall & Homemade Chilli

Nothing says fall like some hearty homemade chilli! I have two tricks to my homemade chilli- the first being the addition of a bayleaf. Once the chilli is simmering the bayleaf gives off this amazing pungent & savory taste. My next trick is to add a can of cambells tomato soup- yes, I know this may seem odd at first! However, it thickens the chilli up while giving it an amazing almost sweet flavor.

I’m not going to jump to any conclusions…but I think the addition of tomato soup is also Tim Hortons little secret- since this chilli tastes almost identical!

Beef & Corn Chilli w/ Minted Yogurt

Minted Yogurt

This chilli is sweet, savory and hearty. I loved it but It needed a littlesomething something. I thought a light and fresh minted yogurt paired perfectly!

½ cups greek yogurt (2%)
Small handful of fresh mint leaves
1 clove garlic, peeled and finely minced
1 teaspoon honey
 ½ teaspoon lemon zest


Blend all the ingredients above together. Taste. Enjoy!


Beef&Corn Chilli

1 lb (454 g) lean ground beef
1 onion, chopped
1 celery stalk, chopped
1 carrot, chopped
3 cloves garlic, minced
1 tbsp (15 mL) chili powder
1 can of condensed tomato soup ( I use Cambells but any brand will work)
1 (14.5 ounce) can crushed tomatoes
I tsp ground cumin
1/2 tsp (2 mL) dried thyme
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
1/4 tsp (1 mL) dried oregano
1 bayleaf
1/4 tsp (1 mL) sirracha
1 can (19 oz/540 mL) black beans, drained and rinsed
½ (15 ounce) can corn kernels
2 tbsp (25 mL) minced fresh parsley


In Dutch oven, sauté beef over medium heat until no longer pink- about 4-5 minutes. Drain off fat.
Add onion, celery, carrot, garlic, bay leaf, chili powder, cumin, thyme, salt, pepper, oregano and sirracha, fry, stirring occasionally, until onion is softened, about 4 minutes. You can adjust the sirracha to your own preference depending on how spicy you like it.
Stir in tomatoes, tomato soup, black beans, and corn kernels. Bring to boil. Reduce heat and simmer until thickened, about 35 minutes.
Top with Minted yogurt. Serves 4.


Nutritional tip: If you are watching your weight or just wanting to make healthier food choices in general then I suggest using 1% greek yogurt instead of 2%. Also since canned tomato soup has a high sodium content I would consider substituting 1/2 cup of tomato paste instead of the 1 can of condensed tomato soup. You still get the same thick consistenty- but you will now need to add a few teaspoons of sugar if you would like it to taste the same as the original recipe.


Enjoy xo!