Saturday, March 31, 2012


You know when you have no time to make anything, but want to make something anyway? Make this.  The things about this Salsa Salad is that it's extremely refreshing, filling, healthy in so many ways, and just great to snack on. I've seen many versions of this kind of salsa, but I feel that this one here really hits the mark! Plus, it doubles as both lunch and snack. It just makes your day that much better.

Summer Salsa Salad
1 1/2 cups black beans (you can either find them in the canned foods aisle (be sure to rinse these) or rehydrate your own according to package instructions)
1 1/2 cups frozen corn, thawed
1 bunch scallions, chopped
1 of each: red, green, and orange red bell peppers, diced
1 1/2 cup diced tomatoes (I prefer Roma as the flesh tends to be more firm)
1 cup of chopped pickled pepperoncini - note that the seeds contain the heat, so be careful as to how much you're including
1/3 cup Light Italian Dressing
salt and pepper to taste
Now, for the easiest recipe instructions you will ever receive: mix all the items together and allow to chill in the refrigerator for at least half an hour so that the flavours really come together. Enjoy with corn chips or with endive spears for a fresh change!

Thursday, March 29, 2012


Flour Cup has undergone redesigning and is now back and better than ever! Now I have to admit that this blog, as I'm sure many are, is always going to be in the making, but I must say that I love the new look. I've also creates pages in the effort of making my foodie-love more useful to you! I am quite techno-challenged, but I hope to keep upgrading Flour Cup so that you can enjoy it, learn from it, and love it as much as I do.

Now after having said all of the above, I have to apologize for my lack of posts. It has been quite a busy term for me. I have been in the process of applying for my Masters' Degree (accepted!), of organizing various events on my campus, writing incredible amounts of papers, and am now getting ready to write final essays and exams. But even amongst this, I will post! How can I not when my blog is now so nice to look at?

But until I do post a recipe, here are some photos to anticipate what is yet to come.

Thursday, January 26, 2012


I never know what to write in the introduction to a recipe. That's why I take so many pictures - they're worth a thousand words, right? But for the sake of it, let me tell you that these fish sticks are healthily prepared, baked to golden perfection, and really quite delicious. And the dipping sauce? I came up with it from scratch and it is beyond tasty! Also, keep in mind I normally cook for one - adjust measurements accordingly.

For the fish, you will want to try and get a centre-cut piece, as sticks will be sliced and cooked evenly.

Also, let me apologize for my lack of posting - I have been stupidly busy with school.

Healthy Breaded Fish Sticks with Homemade Dipping Sauce
Inspired by Giada De Laurentiis

For the Fish:
1 large center-cut filet of fish, your choice, skinned - (I used salmon as I recently watched Giada and wanted to try it out, but I think I will go for white fish next time.)
1/2 cup breadcrumbs
1/4 cup flour
1 egg white
2 tbs heaped, grated parmesan cheese
salt and pepper

For the Dipping Sauce:
1 tbs heaped, low-fat sour cream
1 tbs heaped, organic plain yogurt
1 tbs honey-dijon mustard
1 tsp ketchup
1 tsp sugar
1 squeeze fresh lemon juice
salt to taste - i think i used about 1/4 of a tsp

For the fish:
Heat the oven to 415 degrees.

Slice the fish in slices just less than an inch thick. Season with salt on both sides. You'll want to let that sit in the fridge for a little, and then pat the fish sticks with a paper towel to remove the moisture that the salt will produce. Re-season, this time with salt and pepper.

Arrange the flour, beaten egg white, and combination of breadcrumbs and parmesan in respective bowls. Coat the fish - one stick at a time - entirely with flour, being sure to shake off excess, dip it in the egg white, and coat it with breadcrumb mixture. Be sure to really press the crumbs into the fish as this will make it extra crispy and delicious. Do this for all the fish sticks. Place them on a non-stick baking sheet, lightly greased with vegetable oil cooking spray. Lightly spray the fish sticks with the vegetable oil cooking spray as well.

Bake for 15-17 minutes, flipping the sticks 10 minutes in. Be careful, though, as all ovens are different.

For the Dipping Sauce:

As the fish is cooking, combine all the ingredients together and refrigerate until the fish sticks are done baking. Dip, bite, and enjoy!