Cranberry Crumble With Fall Fruit

Cranberry, Crumble With Fall Fruit

Cranberries have a lot going for them. They’re colourful, full of flavour and add excitement to baking and to the holiday season. Here’s a cranberry crumble recipe that will sure to be a star attraction at dinner time.

Cranberry Crumble with Fall Fruit

Serves 6

3 cups fresh or frozen cranberries
3/4 cups sugar
zest from 1 orange
1/2 cup fresh orange juice
4 apples
2 pears

Topping: 

3/4 cup rolled oats
3/4 cups all-purpose flour
3/4 cups brown sugar
1/2 cup butter

In a medium size saucepan simmer 2 cups cranberries with the sugar and orange juice, stirring occasionally until sugar is dissolved and berries burst. Remove pan from heat and stir in the remaining cranberries, zest, apples and pears. Spoon into a 2 1/2 quart baking dish.

Topping: In a bowl mix together oats, flour, and brown sugar. With fingers rub butter in, until mixture is the size of small peas (or put in a food processor and pulse ingredients together). Sprinkle topping over fruit and bake 40 minutes at 350 degrees F or until topping is golden and filling is bubbling. 

Try another fruit dessert:

Rhubarb, Strawberry, Blueberry Crumble

Cranberry Muffin Recipe

cranberry muffins

These delightful muffins are both tart and sweet….how good is that?  If you can get fresh cranberries, that’s awesome. But if not, frozen cranberries are just as good. Make sure to brush each muffin generously with the lemon glaze, it’s well worth the effort.  If you can’t eat them all within a couple of days, then freeze them for another day to graze on.

Makes 12

2 cups all purpose flour
1/2 cup sugar
2 teaspoons baking powder
1/4 teaspoon salt
Zest from 1 medium-sized lemon
1 cup coarsely chopped, frozen or fresh cranberries
2 eggs
1/2 cup melted butter
3/4 cup milk

Glaze:
2 tablespoons, fresh, squeezed lemon juice
1 tablespoon sugar

Preheat oven to 350° F.  Line muffin tin with paper cups. 

In a bowl combine the flour, sugar, baking powder, salt, lemon zest and cranberries.  Mix well.  Lightly beat eggs in a small bowl. Add eggs, melted butter and milk to the flour mixture and stir until all is combined.   Do not overmix.  Spoon equally into muffin tin and cook for 20 minutes or until done.

While muffins are baking, stir the lemon juice and sugar together until the sugar dissolves.  When muffins are cooked, generously brush the tops with the glaze.  

Other muffin recipes you may like to try:  Bran Muffins with wheatgerm or Pumpkin Walnut Date Muffins

Zany Black Bean Salad

Black Bean Salad

A fun, tasty and sweet-ish dish.  It may not be the prettiest but trust me, this dish tastes better than it looks!

Serves 4

Dressing:
Boiling water
8 dates, pitted and chopped
1/4 cup fresh lime juice (about 3 limes)
4 tablespoons olive oil
2 tablespoons water
1 teaspoon dried oregano
2 teaspoons honey
2 teaspoons ground cumin
2 teaspoons ground coriander

Salad:
2 - 15 ounce cans black beans, drained and rinsed
1 yellow or orange bell pepper, seeded and chopped
1/4 cup  chopped red onion
1/4 cup chopped cilantro
Salt and pepper 

Pour boiling water over dates in a small bowl and let stand 15 minutes.  Drain and transfer to a blender.  Add lime juice, oil, water, oregano, honey, cumin and coriander to the date puree.

In a medium bowl combine the beans, bell peppers, onion and cilantro.  Toss with dressing, to coat.  Season with salt and pepper and serve.

Not your salad?  Try the Kale Salad With Dried Cranberries, Feta and Green Grapes Recipe or Salad with Roasted Beets and Feta.

Pumpkin, Walnut And Date Muffin Recipe

Pumpkin, Walnut and Date Muffins

A perfect muffin for the fall/winter season. Filled with dates and walnuts, this recipe makes a perfect snack for the kids’ lunches.

Couscous Tabbouleh Salad

ingredients for Couscous Tabbouleh Salad

Tabbouleh is typically made with bulgur wheat, a staple of the middle east.  However, bulgur can be a challenge to find so this salad is made with whole wheat couscous.  It can also be made with quinoa.

Couscous Tabbouleh Salad

1 1/2 cup water
1  cup whole wheat couscous
3 medium tomatoes, chopped
4 green onions, chopped
1 cup diced peeled cucumber
1/4 cup fresh chopped parsley
1/4 cup fresh chopped mint
1/4 cup olive oil
2 tablespoons fresh lemon juice
1 clove garlic, minced
Salt and pepper to taste

In a medium size saucepan add water and bring to a boil.  Stir in couscous.  Remove from heat, cover and let stand 5 minutes.  Fluff with a fork and then spoon into a bowl.  Add all other ingredients and mix well.  Refrigerate until ready to serve.  Serves 4.

Barbecue Salmon With Mango Salsa

Fresh Salmon Waiting For BBQ

Potato Benefits, Potato Varieties And Green Potatoes

Did you know that potatoes are good for you? Unfortunately, they have a reputation for being fattening. It’s true if you eat a lot of french fries from fast-food restaurants and bags of potato chips. But, if you cook your own potatoes at home and don’t slather them with gobs of butter and sour cream you’ll be okay. I often use olive oil on my potatoes, which is healthier and still tasty.

Potatoes are good for us; they contain all the vitamins and minerals necessary to sustain life (except vitamin D, which we get from the sun). They are also high in carbohydrates, which gives us energy.

There are many potato varieties to choose. Here is a helpful potato guideline:

New potatoes - steaming, boiling, pan fried, potato salad
Russet potatoes - baking, roasting and french fries, mashing
White potatoes - sautéing , steaming, boiling
Red potatoes - boiling, steaming, pan fried, potato salad
Yukon Gold potatoes - baking, roasting and french fries, mashing

Did you know the Idaho potato is a registered trademark? The same potato grown outside Idaho is called a russet or a baking potato. They are a starchy, low moisture potato and are great for baking, frying, and mashing.

The Idaho potato.  Also, know as the russet or a baking potato.

Green Potatoes

Are your potatoes green in spots? Potatoes can turn green when exposed to light. The process speeds up when potatoes are left at room temperature. The green colour is due to the presence of chlorophyll, a natural plant pigment. However, solanine, a toxic, bitter-tasting chemical can also develop in the same green area as the chlorophyll. If ingested in large quantities, solanine can be toxic.

So cut or peel away any green areas in a potato before cooking. Always store potatoes in a dark, cool, dry, and well-ventilated area (not plastic bags). Keep them away from onions because they produce a gas that will speed up the decay of both. New potatoes are picked before they are mature and ideally should be used right away. If not, store them in the refrigerator.

Oven Roasted French Fries

Here’s an Oven Roasted French Fries recipe to try which has a whole lot less fat when they’re made this way at home.

Serves 4

4 large russet potatoes, peeled (skins can be left on)
1 1/2 tablespoons olive oil
1/2 teaspoon salt

Preheat oven to 425° F. Cut potatoes in half. Cut halves lengthwise into 1/4” pieces. Place into a bowl and coat with olive oil and salt. Place flat on a cooking sheet lined with parchment paper and cook 10 minutes. Turn each potato over and cook another 10 minutes or until a light golden colour.



Looking for other potato recipes? Try our Cheese and Potato Soup or  Lentil Curry Soup Or Chicken Pot Pie

Cheese and Potato Soup

A comfort soup to cheer you up during the winter months. 

Cheese and Potato Soup

Lentil Curry Soup

Watch the video on How To Make Lentil Curry Soup!  It's super simple.

Lentil Curry Soup

A perfect soup to warm you up on a fall day.  Serve with crusty bread and a salad or sandwich.

Vegetarian Chili

Vegetarian Chili with Eggplant

The cook was a good cook, as cooks go; and as good

cooks go, she went.  Reginaold (1904)

There I was cooking dinner, as always, and my son was sitting at the well-worn table, reading. He suddenly slammed down his book and looked up at me as if I’d done something wrong.

“Mom, do you really like to cook?” he asked partly in disgust and partly in disbelief.

What an interesting question, I thought. Cooking is something I do every day of every week of every year, but do I like it?

Pondering the question I realized that cooking fills a creative urge that resides within me. It’s like a hunger pain that doesn’t go away until it’s fed. 

The other reason I cook is because I know that eating the right foods is good for our bodies. When we cook at home, we are eating whole foods that are full of nutrition, vitamins, minerals, fibre etc. 

When we cook at home we don’t eat take-out or pre-packaged foods, which are nutrient-poor, over-refined, high in sugar, salt and fat. I feed the family so that their bodies can function optimally, the way they were originally designed to do. Cooking is a daily function, for me, similar to taking the dog for a walk everyday,  I just do it.

Do I like to cook? Well, sometimes but sometimes not. Truthfully, I wish a robot could be invented who would cook for us, plus do the shopping, plus clean the house, take the dog for a walk, do the laundry, drive the kids etc.etc.

Do you like to cook?

Cauliflower Rice

Cauliflower

Cauliflower

When I was growing up vegetables were never the star attraction.  Don’t get me wrong…we ate our vegetables every night at dinner, but they were always the sideshow and never the main act. They were served to add colour to a plate of food.  Not unlike adding accent pillows to your living room couch!  As you might have guessed, the everyday home cook then was not so concerned about their nutritional merit because the knowledge wasn’t as abundant as it is today.  Vegetables were boiled for many minutes, leaching out all their colour, nutrition and taste.  Often a cheese sauce was spooned on top to cover up the anaemic-looking and tasteless veg.   And if not the sauce, then a hefty pad of butter was plopped on top along with multiple shakes of salt.

The one vegetable that was consistently smothered with an orange cheese sauce was cauliflower.  The thick velvety sauce would sit confidently on top of its bumpy, knobby, surface.  It was the perfect solution to a needed splash of colour for the white and bland-looking vegetable.

Life has changed a lot since then, thankfully!  Today, vegetables take a lead role on the food stage.  We cook vegetables to preserve their freshness, taste and vitamins. Cauliflower can be steamed, boiled, or even sautéed.  I particularly like it roasted. 

If you haven’t tried roasting cauliflower you must. Simply break up the florets and mix with 1 or 2 tablespoons of olive oil. Sprinkle with salt and pepper and roast in a 425° F oven for 20 minutes.  Toss, then roast for another 10-15 minutes until they look, well, roasted. 

Another trend today is to serve cauliflower rice…yes, I said rice.  It’s a fun side dish and a sneaky way to add more vegetables into your kids’ diet.  Here’s an easy recipe to try.  If you feel adventurous, spice it up by adding different herbs or spices such as curry, basil, or parsley.  Enjoy.

Cauliflower Rice

 Cauliflower Rice

1 head cauliflower, cut in half.  Grate the florets with a box grater using the large holes or in a food processor (working in small batches)
4 tablespoons olive oil
1 clove garlic
Salt and pepper to taste

Heat oil on medium-high heat in a large skillet.  Add garlic and sauté for 30 seconds, then add cauliflower.  Sauté for 8-10 minutes.  Season with salt and pepper and serve.

Here is a video on Cauliflower Rice from the Minimalist Baker.

Looking for a way to get motivated in the kitchen?  Check out our FREE online course: How To Menu Plan For The Everyday Home Cook.  It includes a video, templates and recipes. 

Power Cookies

Power Cookies

Power Cookies 

These cookies are great to take on the road or on the golf course when you need a boost of energy. They make lots, so freeze the extra.

Makes 2 dozen

1/2 cup butter
1/2 cup crunchy peanut butter
1 cup brown sugar
2 eggs
2 teaspoons vanilla
1 cup flour
1 teaspoon salt
1 teaspoon baking soda
2 cups rolled oats
3/4 cup whole wheat flour
1/4 cup wheat germ
1/2 cup raisins
1/2 cups walnuts, chopped
1/2 cup coconut, shredded
1/2 cup dates, chopped
1/2 cup chocolate chips

Preheat oven to 350° F.

In a large mixing bowl cream butter, peanut butter, and sugar. 

Add eggs and vanilla and beat well. 

Combine flour, salt, baking soda in a separate bowl and add to egg mixture. Mix until smooth. 

Stir in remaining ingredients. Roll into balls the size of a garlic head. 

Press down lightly on each one with the palm of your hand onto a cookie sheet lined with parchment paper. 

Bake for 12-15 minutes.

Power Cookies

Other Cookies To Try:

Moore's Oatmeal Cookies

Dad's Cookies

Chocolate Sugar Cookie

Cabbage Slaw | Recipes To The Rescue

Summer has definitely arrived.  It’s time to relax, kick back and chill.  Local produce is plentiful and each day brings new items on the shelves.  Not only are they full of colour, they have so much flavour there’s little cooking required…. it’s a good excuse to take a break from the stove. Here is a simple easy slaw that goes with many summer dishes.

CABBAGE SLAW WITH AN ASIAN TWIST

Serves 6

1 cup carrot, grated
1 apple, grated
2 cups thinly shredded green cabbage
2 cups thinly shredded purple cabbage
4 green onions, thinly sliced
1 jalapeño pepper, seeded and chopped
1 tablespoon fresh ginger, peeled, finely chopped
3 tablespoons rice vinegar
2 tablespoons sugar
1/4 teaspoon chili paste such as Sambal Oelek
2 tablespoons toasted sesame seeds

In a bowl, combine carrot, apple, green and purple cabbage, green onions, jalapeño pepper and ginger.  In a small bowl whisk together rice vinegar, sugar and chili paste.  Toss the cabbage with the dressing.  Season with salt and pepper.  Sprinkle toasted sesame seeds on top.


For another Coleslaw Recipe with an Asian taste check out Asian Cabbage Slaw.

Cherries Clafouti

Cherries Are Fun!  

Everything about cherries screams fun. First, they’re only available in the summer and summer is definitely fun.  And, their deep purple colour is positively jubilant, the sweet, lively taste is a delight, and the pits are just an added fun factor somehow.  There’s great freedom in eating a cherry and spitting out the pit into a flowerbeds, or directly at your friend.  As a kid, we’d squeeze the pits between our fingers and flick them at each other in that prankish, yet semi hostile kinda way…definitely summertime fun. 

Right now cherries are plentiful so it’s time to gobble up as many as you can.  Here is a super easy to make recipe that’s always a big crowd pleaser.  It’s definitely worth a try.  

Cherries Clafouti Ready To Go In The Oven

Cherries Clafouti

Serves 6

3 large eggs
1/2 cup sugar
1/3 cup all-purpose flour
1 cup milk
1/4 cup butter, melted
1 teaspoon vanilla extract
1 teaspoon lemon peel, grated
1 pound dark cherries, pitted
Pinch of salt
Vanilla ice cream (optional)

Preheat oven to 350° F.  Grease an 8 x 8-inch baking dish.  Whisk eggs, sugar and salt in a medium bowl.   Whisk in flour, milk, butter, vanilla and lemon peel.  Arrange cherries evenly on the bottom of prepared dish and spoon batter on top.  Bake until set in the centre and golden, about 50 minutes.  Can be served with ice cream.

Cherry Clafouti

Rhubarb-Strawberry-Blueberry Cobbler

A must make dessert!  Your family will love you when you serve this.

rhubarb, blueberries and strawberries

Serves 4

Filling:
3 cups rhubarb, thinly sliced
1 cup fresh or frozen blueberries
2 cups fresh or frozen strawberries, sliced
2/3 cup sugar
2 tablespoon flour
1 tablespoon fresh squeezed lemon juice

Toppings:
1 cup all purpose flour
¼ cup sugar
1 ½ teaspoons baking powder
Pinch of salt
¼ cup butter
½ cup orange juice
1 teaspoon vanilla

Filling:  preheat oven to 350 degrees F.  Place fruit in a 9” casserole dish.  Mix in sugar, flour, and lemon juice

Rhubarb Strawberry and Blueberry Cobber

Topping:  In a mixing bowl, combine flour, sugar, baking powder and salt.  Add butter and rub mixture with your fingers until it resembles small peas.  Add orange juice and vanilla and with fork, stir until all is combined.  Drop blobs of dough on top of fruit and bake 45 minutes until top is golden.

Rhubarb Strawberry Compote

Strawberry and Rhubarb Compote

Rhubarb is very versatile.  This Rhubarb, Strawberry Compote would be great on pancakes, ice cream, yogurt, porridge and our vanilla pudding.  It's worth a try.

Bundles of rhubarb

Rhubarb and Strawberry Compote

Makes 4 servings

2 cups rhubarb sliced, about 4 stalks
2/3 cup sugar
2 tablespoons fresh lemon juice
2 cups fresh, sliced strawberries

Combine rhubarb, sugar and lemon juice in a medium size saucepan over medium-high heat.  Stir until sugar is dissolved then lower temperature to simmer. Cover and cook until tender, about 10 minutes.  Add strawberries and simmer 5 more minutes.  

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Rhubarb and Strawberry Compote on Yogurt

Want to try another rhubarb and strawberry recipe?

Rhubarb and Strawberry Cobbler

10 Ways To Reduce Food Waste And Save Money On Your Monthly Food Bill

Only buy the veggies you need to reduce food waste

There’s so much guilt around food these days. We’re bombarded every day with guilt about our eating,  I suggest it’s time to by-pass the guilt and just enjoy food.  Appreciate all the tastiness, pleasure and health benefits it gives us, guilt-free…even if it’s a chocolate bar.

Unfortunately we're now being heaped on with another guilt called food waste.  Did you know that 40 per cent of all food produced is wasted?  Yep, it’s bad, but the sad part is that we as consumers, are to blame for most of it.  

You know how it goes. You buy veggies expecting to eat them, but they sit wilting in your fridge day after day until you finally throw them out.  Or, you have leftovers that you plan to eat, but end up tossing them because your dinner plans changed and the leftovers got forgotten.  Or, you decide to try a new recipe with an ingredient you rarely use, such as buttermilk, and you’re left with a half carton, which eventually gets chucked.   

We’re going to waste food at home, it’s inevitable.  But what’s troubling about it all is that producing food in the first place is hard on our environment. The entire food chain from farm to table creates loads of greenhouse gases, which contributes to climate change. So when we waste 40 percent of it, the environment gets compromised with no benefit to anyone. 

It’s not only a tragedy for the environment but also a huge loss to our pocket books. Imagine all the money you lose by throwing out food.  According to Save The Food Website a family of four will waste approximately $125.00 per month.  That is $1,500 per year.  Ouch! I don’t do math well, but this I understand is too much money.

By reducing food waste, we save money on our monthly grocery bill, and we also save the environment.  It’s a win-win.  Right?

So, here are 10 ways to save money on your monthly food bill by eliminating food waste. 

10.  Be Mindful of food 

visit a farm near by

Food appears to have lost its value. We don’t grow it ourselves so it’s hard to really understand where are our food comes from and how difficult it is to grow.  If there’s a farm nearby, I suggest you sign up for a tour and experience something of the hard life of a farmer or watch this video on the life of Saskatchewan farmer Keith.

9.  Only buy what you need

I’m guilty of over-buying.  I often go grocery shopping and buy things on sale.  Or, I purchase new products  I think I might like.  Of course, I don’t have a plan for them and so, I forget about them. Eventually, they end up in the garbage or compost (guilty).  This wouldn’t happen if I shopped only from a shopping list and just bought the food I needed.

8.  Love your leftovers! 

Freeze extra veggies before they go bad

Eat them for lunch. Heck you can even eat leftovers for breakfast.  Freeze leftovers that you can’t eat right away.  Write the date on the outside of the package and remember to eat the older food first.  There’s probably a meal in your freezer right now that you could serve for dinner tonight.

7.  Show off your leftovers

Keep leftovers front and centre, and don’t let them sneak to the back of the refrigerator where they can hide for days (or months!).  

6.  Freeze bread 

Freeze your loaf of bread before it goes stale.  Bread is a huge contributor to food waste.  Think how often you throw it out because it's mouldy or stale.  Grind stale pieces into crumbs and freeze them to use later on this crusty pepper salmon recipe.   

5.  Check the shelf life 

Understand best before dates so you don’t waste food unnecessarily. Here’s a breakdown of what you need to know. 

4.  Freeze veggies 

If you have vegetables that are just about to go bad throw them in the freezer and use them in soups, stews, vegetable stock or fruit smoothies.

3.  Eat from your fridge 

Once a week create a meal with food already in your pantry, vegetable crisper or refrigerator. Don’t buy anything more. Be creative, this quiche recipe is a great way to use up veggies.  

Try feeding your dog left-overs to reduce food waste

2. Dogs love leftovers

Consider feeding leftovers that are past their prime to your dog.  We’ve been doing this for ten years, and our dog loves it and is thriving.

1.  Menu plan

Meal planning is the best way to keep you on track to using the food you buy.  If you need motivation to meal plan sign up for our free course here.

Think of all the money you’ll save by diligently buying and using only the food you need.  You’ll have so much money, you’ll be able to buy more food!

Cabbage

It's time to cozy-up with Cabbage. Cabbage is a versatile vegetable that can be eaten raw or cooked.  Cabbage Rolls are typically cabbage leaves stuffed with beef or pork, rice and raisin.  Here's a simpler version that's easy to make ahead of time. It's a family favourite. 

Cabbage Roll Casserole

Serve with boiled new potatoes and a green salad

2 teaspoons canola oil
2 small onions, chopped
1 clove garlic minced
1 pound ground beef
1 – 28 fl oz can chopped tomatoes with juices
1 - 5.5 fl oz can tomato paste
1 teaspoon Worcestershire sauce
1 bay leaf
1 cup cooked rice
1 tablespoon brown sugar
Salt and pepper to taste
4 cups shredded cabbage


Preheat oven to 350 degrees F.  In a large pot, heat 2 teaspoons of oil over medium high heat.  Sauté onions and garlic until soft, about 3-4 minutes.  Turn up heat to high; add ground beef and sauté until no longer pink about 3-4 minutes.  Add tomatoes and their juices, tomato paste, Worcestershire sauce, bay leaf, cooked rice and brown sugar.  Simmer on stove for 5-10 minutes.  Season with salt and pepper.  In a 9 x 13 x 2 inch dish spread half the cabbage.  Spread half the meat mixture on top.  Then add remaining cabbage and top with remaining meat.  Cover with tin foil and bake in oven for 50 minutes.  Can be made a day ahead.  Serves 6.

Cabbage Roll Casserole

Butter Lettuce with Pineapple Ginger Dressing

Butter Lettuce Salad

Butter Lettuce Salad with Pineapple Ginger Dressing

A perfect salad to serve that the family will love
Serves 6

6 cups torn butter lettuce, lightly packed
1 medium cucumber, thinly sliced
3 radishes, thinly sliced
¼ cup thinly sliced scallions
 

Dressing:

5 tablespoons pineapple juice
1 tablespoon soy sauce
1 tablespoon canola oil
2 teaspoons sesame seed oil
2 teaspoons lime juice
½ teaspoon honey
1 teaspoon fresh grated ginger
1 clove garlic, minced
1 large pinch of crushed red pepper flakes
¼ cup small diced fresh or canned pineapple
1 tablespoon finely chopped fresh cilantro
Salt and pepper to taste.
 
In a small bowl, whisk the pineapple juice, soy sauce, canola oil, sesame oil, lime juice, honey, ginger, garlic and pepper flakes to blend. Stir in the pineapple and cilantro.

In a large bowl, toss the lettuce, cucumber and radishes with about half the dressing. Season with salt and pepper. Taste, add more dressing if needed.

Chicken Enchiladas

      

Easy-to-make, topped with tomato salas and cheese is packed with flavor!

This is a dish that is super easy to make.  For the cooked chicken, you could buy some chicken tenders and stir-fry them up, or you could purchase a cooked whole chicken from the grocery store.

Veggie Quiche with Swiss Chard

Veggie Quiche With Swiss Chard

A super simple dish, with lots of veggies.  Serve it for dinner with a salad and have leftovers for lunch the next day. If you don't have Swiss chard, then spinach. It's definitely worth a try!

Veggie Quiche with Swiss Chard

Serves 6-8

Crust:
1/2 cup whole wheat flour
1 cup grated Cheddar cheese
1/2 teaspoon dry mustard
1/4 cup butter
Pinch of salt

Filling:
1 tablespoon olive oil
1 cup onion, finely chopped 
1 clove garlic, minced
2 cups broccoli florets, cut into 1 inch pieces
1 carrot, diced small
1 cup red bell pepper, diced small
1 bunch Swiss chard, stems removed, coarsely chopped, about 4 cups
5 large eggs
1 cup milk
1/2 cup cottage cheese
1/4 teaspoon salt
1/4 teaspoon ground pepper

1 cup feta cheese
1/2 cup parmesan cheese
Pinch of cayenne pepper (optional)

Preheat oven to 350 degrees F.

Crust:  In a bowl combine flour, cheese, salt, and mustard together.  With fingertips rub in butter.  Press into a quiche pan or 10” pie pan.

Filling: Heat oil in a skillet over medium-high heat.  Sauté onions and garlic until soft, about 5 minutes.  Add broccoli, carrot, red bell pepper, and sauté about 5 more minutes until tender crisp.  Add Swiss chard and cook, tossing often until just wilted, about 2 minutes.  Cool slightly.  

In a bowl whisk together eggs, milk, cottage cheese, salt, pepper and cayenne.  Add cheeses, and then onion mixture.  Pour into crust and bake 50-60 minutes or until the eggs are set.