15 mL ( 1 tablespoon) whole milk or
Pinch of sea salt and freshly ground
15 mL ( 1 tablespoon) soft goat cheese,
such as chevre
15 mL ( 1 tablespoon) finely chopped chives
or scallions, green part only
In a bowl, whisk together the eggs, milk, salt and
pepper. Heat a 20 centimetre (8-inch) non-stick
skillet over medium-low heat and spray with
cooking spray. Pour the eggs into the skillet and
cook until they start to firm up around the edges.
Lift up the edges with a rubber spatula to let the
eggs run underneath, repeating until the eggs are
set. Sprinkle the goat cheese and chives over the
top. Using the spatula, fold the omelet in half and
slide onto a plate. Makes 1 serving.
1 head cauliflower
30 mL ( 2 tablespoons) extra-virgin olive oil
2 mL (½ teaspoon) curry powder
1 mL (¼ teaspoon) ground cumin
1 mL (¼ teaspoon) onion powder
1 mL (¼ teaspoon) garlic powder
2 mL (½ teaspoon) sea salt
2 mL (½ teaspoon) freshly ground black pepper
5 mL ( 1 teaspoon) lemon juice
30 mL ( 2 tablespoons) chopped fresh cilantro
Preheat the oven to 250 C (475 F).
Cut the cauliflower florets into 6-centimere
(2-inch) pieces. On a large baking sheet, combine
the cauliflower, olive oil, curry powder, cumin,
onion powder, garlic powder, salt and pepper. Toss
to coat and spread out in a single layer. Roast until
tender and nicely browned, 15 to 20 minutes.
Remove from the oven, sprinkle with lemon juice
and cilantro, and serve. Makes 5 servings.
quick green smoothie. I’m often short on
time, and my to-do list is as big as a sheet of
wallpaper! But by relying on natural fare that
requires minimal preparation, I can get dinner on the table in just a few minutes.
Steaming your veggies is unbelievably
fast, and if you have no time at all, just eat
them raw. Need another idea? Grilling is
always delicious and there’s hardly any
cleanup. The trick is to learn a few cooking
techniques that you can pull off in a flash.
Once you have the exercise and nutrition
aspects down pat, you’ve got to maintain
these great habits, and trust me when I tell
you that it’s not hard at all. I’m often asked if I
feel as though I am missing out when I can’t
eat potato chips. My answer is a resounding
no. It’s precisely when I eat a bowl of potato
chips, in fact, that I feel neglected.
When your body becomes accustomed to
eating clean, you’ll start to crave those fantastic nutrients. Once you get to this point, you
won’t think that you’re making painful sacrifices, but that eating clean is the best way to
care for yourself. Job well done!
The bottom line is that health and wellness are within reach for all of us. If you’re willing to change a few small habits, the big picture
will start to look much brighter. C
Goat Cheese and
Prep: 5 minutes • Cook: 5 minutes
Prep: 10 minutes • Cook: 15 to 20 minutes
Ragu is an Italian sauce that is traditionally
served with pasta. But it’s also delicious over
whole grains such as brown rice (or quinoa)
and steamed or grilled vegetables.
½ yellow onion, cut into large chunks
1 carrot, peeled and cut into large chunks
1 celery rib, cut into large chunks
500 mL ( 2 cups) white button or cremini
2 garlic cloves
30 mL ( 2 tablespoons) extra-virgin olive oil
454 g ( 1 pound) lean ground beef,
lean ground turkey or a combination
2mL (½ teaspoon) salt
2 mL (½ teaspoon) black pepper
5 mL ( 1 teaspoon) dried oregano or dried
15 mL ( 1 tablespoon) tomato paste
125 mL (½ cup) dry red wine
1 can (795 gram/28-ounce) crushed tomatoes
(preferably low-salt or no-salt)
250 mL ( 1 cup) whole milk or reduced-fat milk
1 package whole-grain spaghetti, linguine,
fettuccine or similar pasta
Fresh basil leaves, thinly sliced, for garnish
In a food processor, pulse the onion, carrot, celery,
mushrooms and garlic until finely chopped, or
finely chop with a large knife.
Heat the olive oil in a large pot over medium-high
heat. Add the chopped vegetables and cook, stirring occasionally, until softened, about 5 minutes.
Add the beef or turkey, salt, pepper and oregano,
breaking up the meat with a wooden spoon, and
cook until no longer pink, about 5 minutes. Add
the tomato paste, red wine, tomatoes and milk.
Bring to a boil, then reduce the heat and simmer,
partially covered, until slightly thickened, about 30
minutes. Stir occasionally to prevent the bottom
When the ragu is almost done, bring a large pot of
salted water to a boil and cook the pasta according to package directions. Drain the pasta and toss
with the ragu. To serve, mound in bowls and top
with fresh basil. Makes 5 servings.
Note: This ragu makes great leftovers! It can be
refrigerated for up to 5 days or frozen for up to
Prep: 10 minutes • Cook: 40 minutes
Recipes excerpted from The Start Here Diet by Tosca Reno and Billie Fitzpatrick. Copyright
© 2013 Tosca Reno. Excerpted by permission of Appetite by Random House, a division of
Random House of Canada Ltd. All rights reserved.
The Costco Connection
The Start Here Diet by Tosca Reno is available in most Costco warehouses along with
a variety of healthy, fresh foods. Costco
warehouses and Costco.ca carry a variety
of exercise equipment.