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!

Thursday, November 24, 2011


They're super tasty. Also, very simple and easy to prepare. That's pretty much all I have to say about these bad boys.

Seasoned Pumpkin Seeds
2 tbs melted butter
Cleaned pumpkin seeds
Lawry's Seasoning Salt (or your own preference)
1/2 tsp salt
1 tbs oregano

Preheat the over at 350 degrees. Spread the seeds evenly over a baking sheet and dry the seeds out in the oven for about 2 minutes. Remove the seeds from the oven. Combine butter, salt, seasoning salt, and oregano, and toss the pumpkin seeds with the mixture. Replace the seeds in the oven and bake for another 10 minutes - 13 minutes or so depending on the strength of your oven. Be sure to turn the seeds over at about 7 minutes. They are ready when they are golden brown and delicious!


Wednesday, November 23, 2011


This is truly an autumn treat. My friend passed on this recipe and now I make it every fall when we bring in the pumpkins, and so I thought I'd share it with you. On that note, I'm sorry for the lack of posts. November is not the most pleasant time for university students, but I certainly am glad to catch up on recipes.

I've included a great recipe for cream cheese frosting, but I tend not to spread it over the loaf as a whole as firstly, it has to stay in the fridge, and two, I like to warm a slice of pumpkin loaf and spread some butter on it. So good. Do try. Enjoy!

Fall Pumpkin Loaf
Recipe makes two loaves

Dry Ingredients
3 1/3 cups flour
1/2 tsp salt
2 tsp baking soda
1 tsp cinnamon
1 tsp nutmeg
1 tsp cloves
3 cups sugar

Wet Ingredients:
1 cup oil
2/3 cup water
4 eggs
1 28 oz or 796 ml of pumpkin (See instructions for how to handle below) You can also use a can, but real pumpkin is so much better.

For the pumpkin:
Cut through the pumpkin and make a wide opening so that you can core it easily. Remove the seeds (and save them for my next recipe!) and keep as much of the centre as you can. Then, grab a sturdy spoon and carve out a good bit of pumpkin flesh until you have a bowl-ful. Place the pumpkin in a blender and add a bit of water. Blend until smooth (it took me about 3 to 4 minutes as you want to get rid of the stringiness.)

For the loaf:
Mix the dry ingredients well. Then, make a well in the middle and add combined wet ingredients. Stir until combined. Bake in two well-greased loaf pans at 350 F for 1 and a half hours. It might take a bit longer depending on the oven. A good test is to stick a knife or a skewer into the middle of the loaf. When it comes out clean, your loaf is ready. The reason I don't use a toothpick is because it doesn't reach far enough to catch the bottom.

Cream Cheese Frosting
1 package cream cheese
1/2 cup butter
1 tsp. vanilla extract
5 cups confectioner's sugar, sifted

With an electric mixer, blend the butter and cream cheese together well. Then, add the vanilla and blend well. Slowly add the sugar, one cup at a time. 5 cups of sugar will make it spread-worthy. If you want to use it for piping, then add another cup of confectioner's sugar.

Sunday, November 6, 2011


Just a warning in advance that the recipe makes precisely the amount that is in this image. I normally cook for one, so my portion sizes are relatively smaller than when making a meal for many people. Just something to consider. Other than that, this pasta dish is easy, simple, and done in about 15 to 20 minutes.

Spaghetti with Shrimp, Peppers, and Peas

1 good handful of spaghetti
1/4 peas (if frozen, make sure to thaw)
1/2 cup frozen shrimp, thawed
1/4 diced green bell pepper
1/4 cup diced tomatoes
4 tbs lemon juice
3-4 tbs olive oil
1 1/2 tbs butter
1/4 white wine, preferably dry
4-5 tbs heavy cream
salt and pepper
few sprigs of parsley for garnish

Boil the pasta in salted water as per the direction on the box.

In the meantime, heat a large pan (I always prefer non-stick) to med-hi and add the oil and butter. Once the butter starts to bubble, drop in the peas, peppers, tomatoes, and shrimp and cook for 3-4 minutes. Add lemon juice and cook for another minute. Add wine and heavy cream and reduce head to about med. Add salt and pepper and allow the sauce to reduce until it is creamy.

By then, your pasta should be done. Toss it in to the pan, mix ingredients well, then pour. Garnish with about a tbs chopped parsley.


Sunday, October 30, 2011


I was in the mood for pizza, and for something Greek. So, I decided why not combine the two and make something delicious? Let me tell you something about this pizza, it is unbelievably easy to make, and so so so good. I actually didn't expect it to be this good. It took me approximately 15 minutes to make this. The reason being, I used pre-made pizza crust. I don't opt for this often, but the little grocery store near my house didn't have fresh dough, nor was I in the mood to make some. But this crust worked well! If you have fresh dough, or feel like making some, I would suggest that. But if you don't, it's still super good!

1 pre-made pizza crust
1 tbs olive oil
2 tbs pizza sauce (I don't like too much, but it's really up to you)
1 cup grated whole milk mozzarella
1 small thinly sliced tomato (I like them very thin)
1 handful of thinly sliced onion, rounds broken up
1/4 cup crumbled feta cheese
1 1/2 tsp oregano
1/4 tsp red pepper flakes

Preheat oven to 450 degrees (This was the instruction for my pizza crust - follow whatever yours says). As it is heating, place your crust on a pizza baking sheet. With a baking brush, spread the olive oil all over the crust's surface. Spread pizza sauce on the crust. Proceed by sprinkling the mozzarella, layering the tomato, adding the onion, and then the feta. Then, sprinkle with oregano and red pepper flakes.

This is what it should look like before just before you put it in the oven. Leave it in the oven for 8-10 minutes, or until the cheese is melted and golden.