Tag: Recipes

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Healthy Cooking while on Self-Isolation

Refreshing Strawberry Treats

It’s starting to feel a lot like summer.  Here are two refreshing recipes to enjoy the first fruit of the season, our well-loved Ken’niiohontésha.

 

Enjoy and keep well,

By Chantal Haddad PDt, Nutritionist

Fresh Fruit with Strawberry Sauce

Strawberry sauce:

2 cups            fresh or frozen strawberries (thawed)

2 tbsp            maple syrup

1 tbsp            fresh lemon juice

 

1                      melon

1 cup             fruit; blueberries, kiwi, raspberries

 

  • In blender, puree strawberries.  Add maple syrup and lemon juice

  • Halve melon; scoop out seeds.  Cut flesh into bite-size pieces. 

  • Drizzle sauce over fruit.

  • Makes 4 servings.

Note: You can use any fresh fruit in season instead of cantaloupe and blueberries.

Recipe from “New Light Cooking” by Anne Lindsay

Wild Berry Frozen Yogurt Bark

3 cups                vanilla Greek yogurt

1 Tbsp                maple syrup

4                         fresh strawberries, chopped

¼ cup               fresh raspberries

¼ cup               fresh blueberries

  • Line a baking tray with parchment or wax paper or foil and spread the yogurt about ½ inch thick.
  • Drizzle the maple syrup over the yogurt
  • Sprinkle the fruits on top and place in the freezer for 2-4 hours or until it is completely frozen.
  • Remove from the freezer and use a sharp knife to break the bark into pieces. Eat immediately after serving.

 

NOTE:  The yogurt will start to defrost after sitting out for more than 10 minutes, so only pull this delectable treat out only when ready to consume! Leftover bark can be stored in the freezer in food bags or airtight containers for up to 2 weeks.

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Daily Bulletin

Healthy Cooking while on Self-Isolation

Homemade Bread

It seems like everyone is making bread these days.  Flour is hard to find, and yeast even harder, if not impossible.  If you want to try your hand at making homemade bread, without too much kneading or lining up to buy yeast, try one of these simple recipes using baking powder.  Both of these breads recipes a great sidekick to a soup meal while adding in some whole wheat flour for extra fiber.  If you don’t have any whole wheat flour, you can use oatmeal which you can process into a fine powder in a food processor. The recipes will also work well using regular flour. Enjoy and keep well!

By Chantal Haddad PDt, Nutritionist

Sweet Potatoes Biscuits

1                                 small sweet potato, peeled, cooked and mashed

2 tbsp                       margarine, melted

1 tbsp                       brown sugar

1 cup                        all purpose flour

1 cup                        whole wheat flour

2 tsp                         baking powder

½ tsp                       baking soda

¾ cup                      buttermilk (or ¾ cup of milk + 1 tbsp vinegar)

  • In mixing bowl; combine sweet potato, margarine and brown sugar, beat well.
  • In a separate bowl, combine flours, baking powder and baking soda.  Add the buttermilk.  Combine the sweet potato and flour mixtures.
  • Turn the dough out on a lightly floured surface.  Knead only for 8 strokes.  Roll the dough out to 1-inch thickness.  Cut with the floured rim of a glass or use a floured biscuit cutter. 
  • Place on an ungreased cookie sheet and bake for 12-15 minutes in 350°F preheated oven.  Makes 12 biscuits.

Recipe from “More Diabetic Meals in 30 minutes or less” by Robyn Webb

Bannock

1 ½ cups                          All-purpose flour

1 cup                                 Whole wheat flour

3 tbsp                               Granulated sugar

2 tbsp                               Baking powder

1 tap                                  salt

2 tbsp                               Margarine

1 cup                                 Leftover mashed potatoes or sweet potatoes

1 cup                                 Milk

  • In a large bowl, combine all-purpose flour, whole wheat flour, sugar, baking powder and salt. Using a pastry cutter or two knives, cut in margarine until mixture resembles coarse crumbs.  Stir in mashed potatoes and milk until a wet dough forms.
  • On a floured work surface, knead dough until smooth and elastic. Shape into a round about 1 ½ inches thick and place on a prepared baking sheet.  Prick the top with a fork.
  • Bake in 350 F, preheated oven for about 20 minutes or until top is golden and a tester inserted in the center comes out clean. Let cool on baking sheet for 10 minutes, and then remove to a wire rack to cool completely.

Recipe from Dietitians of Canada: Simply Great Food

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Healthy Cooking while on Self-Isolation

Making the Most of Your Food Dollar

These days it is more important than ever to make your food dollar go a long way.  A lot of people believe that it is impossible to eat healthy on a limited budget. In fact many of the healthiest foods are actually the most economical.  Think of the simple, classic super foods like carrots, cabbage, broccoli, beets, onions, apples, bananas, sunflower seeds, raisins, eggs, lentils, black beans and plain yogurt.  Remember that plants are your best healthy eating companion.  Fruits and vegetables can be fresh, frozen or canned, they are still healthy no matter what form.  Meat can be expensive to eat every night, so why not try canned beans and dry lentils  for a plant-based protein a few times a week. Canned beans can be enjoyed in a salad, dressed up with a bit of spice for a salsa or mashed as a quesadilla filling. Lentils cook up in less than 30 minutes, and can cost less than $5 for a large bag at the grocery store. Eat produce that is in season and local, it is often more affordable but also at its best quality.

Stay away from processed and pre packaged foods as they are usually more expensive and less healthy. You can make your own salad for about $1 and skip the $8-plus pre-made salad from the store. Buy a large pack of lettuce to last the week and garnish with hardboiled eggs, chopped cucumber, sunflower seeds and dried fruit. Olive oil, balsamic vinegar and a bit of salt are all  you need to dress it up. Before heading out to the grocery store make sure you have a plan:  what are you planning to cook for the next few days?  Make a grocery list and stick to it and of course never shop on an empty stomach. 

Here are 2 healthy and economical recipes that help you include fruits and vegetables every day. Enjoy and keep well!

By Chantal Haddad PDt, Nutritionist

Carrot & Apple Slaw

4 cups        shredded of spiraled Carrots

2 cups        chopped or spiraled apples

½ cup         chopped celery

½ cup         raisins (optional)

1                  fresh lemon (juice of)

1 tbsp        honey

¼ cup        plain yogurt or mayonnaise

Chop all vegetables and mix

Whisk together dressing ingredients

Add to vegetables and mix

Fruit Crisp

6 cups              Fruit (3 apples,3 pears,3 plums,1/3 cup cranberries)

2/3 cup           Oatmeal

1/3 cup           Whole wheat flour

1/3 cup           Brown Sugar

1 tsp                Cinnamon

1/3 cup           Margarine

 

Wash and cut fruit and place in a baking dish

Combine oats, flour, sugar and cinnamon, mix well.  Cut in margarine until mixture resembles coarse crumbs.

Put topping over fruit

Bake in 375 F oven for about 30 minutes or until topping is slightly browned.

 

Note: You can use any combination of fruit that you have on hand for this recipe as long as it all adds up to about 6 cups of fruit

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Healthy Cooking while on Self-Isolation

Kids in the Kitchen

This time spent together at home is a great opportunity to spend quality time with your children. Why not get them into the kitchen where they can practice responsibility, cooperation and following directions?  Cooking together is a bonding experience that can boost self-esteem and creativity; it is also a great way to pass on culture and tradition.  The kitchen is the perfect place to learn basic math, science and language skills.  So roll up your sleeves and have some fun in the kitchen.  Here are two child approved recipes to get you started.  Enjoy and keep well!  

By Chantal Haddad PDt, Nutritionist

Mini Omelette Cups

                      Cooking Spray

1-2                Eggs, per person

1/4 cup       Milk, for every 4 eggs

1 tbsp          Shredded Cheese, per person

                      Green Onions

                      Mushrooms

                      Baby Spinach

                      Red Pepper

                      salt

                     pepper

 

  • Mix eggs, milk, and spices
  • Chop vegetables into small dice
  • Spray muffin tin with non-stick spray
  • Pour in egg mixture
  • Add vegetables and cheese
  • Bake at 350 F for about 10-15 minutes or until ready.

Please note: Cooking time will vary depending on the size of the muffin tin used

Remove omelettes from the oven just before they look dry (they will continue to set for a few minutes after they come out of the oven)

Wait about 5 minutes before removing muffins from tins, to avoid sticking

Mini omelettes can be frozen for last-minute meals or snacks

Banana Ice Cream (Serves 4)

  • Cut bananas into chunks and freeze overnight or until frozen solid
  • Add vanilla and whip up the bananas using a food processor or blender
  • Serve as is, or add your favourite topping such as chocolate shavings, nuts, berries etc

Peanut Butter, Banana Ice cream

  • Add 1 tbsp peanut butter before whipping

Chocolate Banana Ice cream

  • Add 1 tbsp cocoa powder before whipping

Berry Banana Ice cream

  • Add ½ cup fresh or frozen berries before whipping
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Healthy Cooking while on Self-Isolation

We are all washing our hands more than ever these days; that much is true.  It is important to keep this up, especially when it comes to meal times and food preparation.  So here it goes: before starting to cook, make sure your work area is nice and clean.  Use a bleach solution (about 1 part bleach to 9 parts water) to sanitize counters, sinks, appliance handles and all other surfaces frequently touched by hands.  Change your kitchen towels and dishcloth or kitchen sponge every day.  And of course, remember to always wash your hands before and after preparing meals as well as before and after eating.  Here are two more soup recipes to warm up to.  Enjoy and keep well!

From Chantal Haddad Community Nutritionist

Mediterranean Lentil Soup

8 cups          chicken broth, low-salt

2 cups          dried brown lentils, rinsed

6                    celery stalks, chopped

6                    carrots, chopped

2                    onions, chopped

6                    garlic cloves, crushed (optional)

2                    potatoes, diced

2 cans          diced tomatoes, low-salt, (540ml cans)

2 tsp             cumin

2 tbsp          parsley (optional)

1 tsp            salt

2 tsp            pepper

 

  • In a large pot, combine all ingredients.
  • Bring to a boil. Reduce heat, cover and simmer for 35-45 minutes until lentils are soft.
  • Serve. Makes 12 servings.

 

Recipe by Chantal Haddad

Kale & Chickpea Soup

 

  • In large saucepan, heat oil over medium heat; fry onion, garlic, sage, salt and pepper, stirring occasionally, until onion is softened, about 5 minutes.
  • Add stock, 3 cups (750 mL) water, potato, ham, red pepper and chickpeas; bring to boil. Reduce heat, cover and simmer until potatoes are tender, 15 minutes.
  • Add kale; simmer until tender, about 5 minutes. (Make-ahead: Let cool for 30 minutes; refrigerate until cold. Refrigerate in airtight container for up to 3 days.)

https://www.canadianliving.com/food/recipe/kale-and-chickpea-soup

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Daily Bulletin

Healthy Cooking while on Self-Isolation

Spending a lot of time at home on self-isolation?  Now is a perfect time to relax and nourish ourselves with some good old fashioned home cooking.  Remember that eating well is an essential part of taking care of yourself, boosting your immune system and staying healthy!

Here are two homey and comforting soups with a minor healthy twist (added vegetables and whole grains).  Enjoy and keep well!

Hamburger Soup

500 g             lean ground beef

1                      (28oz/796mL) can tomatoes

1                      (19oz/540mL) can kidney beans

1                     (10oz/284ml) can tomato soup

5 cups           water

1                     onion, chopped

1                     carrot, chopped

½ cup            chopped celery

½ cup            sliced mushrooms

½ cup            barley

1 tsp              Worchestershire sauce

¼ tsp             pepper

 

  • In large pot on medium heat, brown beef until crumbly; drain fat.
  • Add tomatoes, kidney beans, tomato soup, water, onion, carrot, celery, mushrooms, barley and seasonings. Bring to boil.  Reduce heat, and simmer for 45 minutes.  Makes 12 cups.

 

“Eat Well, Live Well” by Helen Bishop MacDonald and Margaret Howard

Chock Full of Chicken & Noodles Soup

Stock:

5 lb                 chicken legs

16 cups         water

2                     carrots, coarsely chopped

2                     celery stalks, coarsely chopped

1                     onion, coarsely chopped

1                     bay leaf

1 tsp              salt

1 tsp              thyme

½ tsp             whole peppercorns

 

  • In stockpot, bring chicken to boil; skim off foam. Add carrots, celery, onion, bay leaf, salt, thyme and peppercorns; simmer, uncovered, over medium-low heat for 2 hours.
  • Remove chicken; cover and refrigerate. Strain soup into large bowl, pressing vegetables to extract liquid.  Refrigerate for 12 hours or until fat congeals on the surface.  Lift off and discard fat.

 

Soup:

2 cups            sliced carrots

2 cups            sliced celery

1 cup              chopped onions

1 tbsp             salt

½ tsp              pepper

2 cups            whole wheat pasta

½ cup             frozen or canned peas

2 tbsp            chopped fresh parsley       

 

  • In large saucepan, bring stock to simmer. Add carrots, celery, onions, salt and pepper; cook for 20 to 25 minutes or until tender.
  • Meanwhile, remove chicken from bones; add to soup. Add noodles; cook for 10 minutes or until tender.  Stir in peas and parsley. Makes 16 cups.

 

“The Complete Canadian Living Cookbook”

All our recipes can be found on the What To Do? page.

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