April 27, 2011
Another day down, another day closer to the royal wedding! Why not celebrate with a fancy tea sandwich?!? This one is based on a recipe from Royal Prince Apple but tweaked to be friendly to those expecting their own little prince or princess.
Ingredients
2 Red Prince Apples
1 TBSP Lemon Juice
3 TBSP Dijon Mustard
3 TBSP Honey
16 slices of whole grain bread
5 oz cream cheese – a flavour like herb and garlic is really tasty here too
2 cups of watercress
In a medium bowl, toss Red Prince apple slices with lemon and set aside.
In a small bowl, mix Dijon mustard and honey. Cut crusts off 2 slices of bread. Thinly spread Dijon on one slice. Spread cream cheese on second slice and top with 4 to 6 Red Prince apple slices and 1/4 cup watercress. Top with first slice and cut sandwich in half to make 2 triangles.
Repeat steps with remaining ingredients to make 8 sandwiches.
Source: www.redprinceapple.ca
Posted in Calcium, Green Leafy / Yellow Vegetables, Other Fruit and Vegetables, Whole Grains |
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April 19, 2011
With the Royal Wedding coming up Red Prince Apple is going all out with recipes to get you in the festive mood! Here is their recipe for Scones with Clotted Cream – a real british treat!
Ingredients
2 Red Prince Apples, cored and finely diced
2 TBSP Lemon Juice and brown sugar
1/4 TSP cinnamon
2 cups flour
2 TSP baking powder
1 cup milk
2 TBSP apple cider vinegar
1/2 cup butter, frozen, salted
Optional sugar for sprinkling and clotted cream
Preheat oven to 425°F (218°C).
In a medium-sized bowl, combine apples with lemon, sugar and cinnamon and let sit.
In a large mixing bowl, combine flour and baking powder, set aside.
In a small bowl, add milk and apple cider vinegar; let sit for a few minutes.
Grate frozen butter and add to flour, stirring to combine.
Drain the Red Prince apples and mix into flour and butter to coat. Pour milk into dry ingredients mixing with a fork until just combined being careful not to overwork the dough.
Roll dough to 1-inch (2.5 cm) thickness and with a cookie cutter cut into 1 ½” (3.5 cm) rounds. Sprinkle with sugar (if desired) and bake for 15 minutes or until bottoms are light golden brown.
Serve with clotted cream and good quality tea.
Makes 25 scones.
Source: www.redprinceapple.ca
Posted in Calcium, Other Fruit and Vegetables, Whole Grains |
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April 12, 2011
Normal meatloaf is so blah. A loaf of meat.
This however, is no ordinary meatloaf! Taken from an idea in one either Eat, Shrink and Be Merry or Crazy Plates (I’m at a loss for remembering which book it was) – this rolled up meatloaf is great because it adds cheese and veggies. Making it a more well rounded meal.
Ingredients
1 lb of ground turkey, chicken or lean ground beef or pork (I’ve never made it with veggie ground round but fear it would be too salty if you did).
1/2 a cup of oatmeal or bread crumbs
1/4 cup ketchup or BBQ sauce
1/2 a green and red pepper diced into small pieces
1/2 a red onion sliced into thin slices
2 cloves garlic, minced
1/2 cup mushrooms sliced
1/2 a zucchini diced
A few handfuls of washed spinach
A few handfuls of cheese ( I like something a little strong here like an old cheddar or swiss – but try out anything you like!)
In a large bowl mix together meat, oatmeal and BBQ sauce with your hands. It should be wet, but holding together if you form it into balls or patties. Adjust with oatmeal or BBQ sauce if it is too wet or dry.
Spread out a piece of parchment paper and form the meat into a thin rectangle on top. It should be about as wide as your loaf pan. Here is where you will be putting your veggies and cheese, using the parchment paper to help you roll it the way you would with sushi.
In a skillet heat a splash of olive oil and cook all veggies minus the spinach for 3-5 minutes or until slightly softened. Spread over meat. Top with handfuls of spinach and cheese.
Roll up meatloaf and put into a loaf pan. Top with additional ketchup, BBQ sauce and /or cheese if desired. Bake at 350 degrees until the meat has reached a minimum internal temperature of 165 degrees.
Posted in Calcium, Green Leafy / Yellow Vegetables, Other Fruit and Vegetables, Protein |
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April 5, 2011
Risotto is something that many think is hard, but really it can be a quick and simple meal in a pot! This recipe does call for a splash of white wine, the alcohol in which cooks off with the heat of the pan. If you have any reservations about using wine in your cooking while pregnant feel free to skip it – though it does add a depth of flavour to the dish.
This recipe is adaptable and just the blue print to any kind of risotto you would like to make!
Ingredients
Olive oil
Onion – finely chopped
1 clove of garlic
Veg of your choice – I’ve used mushrooms, asparagus, spinach, zucchini the list goes on!
Arborio rice – about 3/4 cup per person
White wine
4 cups stock – your choice veggie, chicken or you can even use water. Warm it up so it is warmer than room temperature but not boiling
Parmesan Cheese (I’ve used other kinds of cheese before too and it works out well)
Butter
In a large pan heat a splash of olive oil and cook onions and garlic for 3-4 minutes until they soften. Add veg of your choice and cook 2-3 minutes longer.
Add rice – coat it well with the oil in the pan and allow it to toast a bit. This will bring out the flavour of the rice itself. This should take 3-5 minutes. Then give it a good douse of wine. About 1/4 to 1/2 a cup will do. Let that absorb into the rice.
Here is where the free forming begins. The next step is to add the warm liquid 1 ladle full at a time. Let it absorb into the rice then add another. Continue until the rice is soft. It will depend on the amount of rice you are cooking. Make sure it doesn’t stick to the bottom of your pan. If it is, you either need to stir it more, or turn down the heat. Either way you will need to stir it regularly, but not continuously.
Once your rice is soft it is time to mix in the cheese and a knob of butter. Just add to taste, it give it a bit more creaminess.
Enjoy!
Posted in Calcium, Green Leafy / Yellow Vegetables, Whole Grains |
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March 31, 2011
This is a great salad to take with you to pot lucks - you can make it the night before and it is even better for having sat for a few hours. It’s also very healthy so you know that there will be at least one option helping you to get your servings of calcium, green vegetables and protein. Broccoli also has loads of iron!
Ingredients
2 heads broccoli
1/2 cup chopped red onion
6-8 slices bacon *optional but yummy
1 cup shredded cheese
1/4 cup sunflower seeds
1/4 cup raisins
1 cup mayonnaise
1/4 cup vinegar
1/4 cup sugar
Fry bacon until crispy, drain grease and set aside.
Cut up broccoli flowerets into bite-sized pieces, leaving just a little stem. Cut up enough for about 4 cups of flowerets.
Add onion, cheese and seeds and raisins.In a separate bowl combine remaining ingredients to make a dressing. Toss with broccoli mixture
Refrigerate 2-3 hours or overnight.
Crumble bacon into bits, add to bowl and toss salad just before serving.
Posted in Calcium, Green Leafy / Yellow Vegetables, Protein |
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December 8, 2010
Quick, easy and when they are homemade they have a load of nutritious offerings. I make these on pita bread because the sodium content in regular tortilla shells is a bit much for my liking.
Ingredients
1 pita per quesadilla
Cheese
Toppings of your choice – I like chicken, avocado, graded carrot, mushroom, tomato, onion, peppers… the list goes on!
Salsa, guacamole and / or sour cream for dipping
Cut the pita in half so that you have two thin round pita halves. Place on a baking sheet and top with cheese and toppings. Add second pita bread piece and bake in a 300 degree oven for 20 minutes or until cheese has melted and pita has crisped. For best results add cheese first and last so that it will melt and stick the pita bread to all the toppings. Cut into wedges and serve with your choice of dipping sauce.
Posted in Calcium, Green Leafy / Yellow Vegetables, Other Fruit and Vegetables, Protein, Whole Grains |
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November 5, 2010
I make this whole wheat bread in the bread maker but you could go the old fashion route and knead it and leave it over night to rise if you like. The milk and lentils add protein and calcium and help the bread to have a really great consistency. I find it a bit heavier than store bought whole wheat or Italian breads, but lighter than rye or pumpernickel. During the end of the 3rd trimester is it important to load up on foods that have carbohydrates such as bread in order to store energy for delivery, just like a marathon runner does before a race!
Ingredients
3 TBSP warm water
2 1/4 TSP yeast
1 cup warm milk ( I heat it in the microwave for 30 seconds)
5 TBSP olive oil (any oil will work… I’ve used mixtures as well such as 3 TBSP canola oil and 2 TBSP flax seed oil. Melted butter works too)
3 TBSP sugar
1 egg
1 TSP salt
4 cups whole wheat bread flour
1/2 cup cooked green lentils
Put all ingredients into your bread maker and turn it onto the dough cycle. When finished put into a corn meal dusted loaf pan and allow to rise until it is desired height. Bake at 300 degrees until golden brown on top – about 25 minutes depending on loaf size.
Posted in Calcium, Protein, Whole Grains |
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October 25, 2010
Salmon is a great source of Calcium, Protein and Omega 3 Fatty Acids. While it is important to try to avoid fish with high levels of Mercury while pregnant, canned salmon is perfectly safe. Just try to limit your servings to a couple of times a week.
Ingredients
2 large baking potatoes
2 cans salmon – large bones removed, smaller ones left in for added calcium
Salt and Pepper
3 green onions thinly sliced
1 egg lightly beaten
Handful of fresh dill, chopped
Olive oil
Steam or boil potatoes until tender. Mash using a potato masher. Allow to cool slightly then add to a large bowl with remaining ingredients adding salt and pepper to taste.
Mix well together and form into 4 large patties. If mixture seems too wet add a handful of breadcrumbs.
In a large skillet heat a splash of Olive Oil and fry salmon cakes until golden brown on the outside and heated through the middle. Serve warm.
Posted in Calcium, Protein |
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October 18, 2010
Making sure you get higher amounts of calcium is key during and after pregnancy – especially if you are breast feeding. These cheesy mushroom crepes are a great way to keep the calcium coming!
Ingredients
1 box of cremini mushrooms – or Portobellos
2 TBSP butter
1 TSP garlic powder
Pepper
2 TBSP all purpose flour
1/3 cup skim milk
3 TBSP parmesan cheese
1 hand full grated monteryjack cheese, mozzarella or cheddar work well too
Crepes:
1 cup all-purpose flour
1 egg
1/2 cup milk
1/2 cup water
1/4 teaspoon salt
2 TBSP melted butter
Clean and slice mushrooms. In a large skillet melt butter over medium heat, add garlic powder and a bit of pepper. Add mushrooms once butter has melted. Allow mushrooms to cook for 3-5 minutes.
Add flour, milk and cheeses. Turn burner to low heat and allow mixture to reduce to a sauce like consistency.
For the crepes mix all crepe ingredients together to form a watery batter. Heat a skillet over medium heat, spray with a little oil or melted butter to keep the crepe from sticking. Add batter to pan – approx. 1/4 cup per crepe – and turn pan so that batter covers the entire bottom of the skillet in a thin layer. Allow to cook 1-2 minutes or until edges start to dry out. Flip and cook 1 minute more on other side. Set crepe to the side until you have finished all of them.
Stuff crepes with a couple spoonfuls of mushroom mixture, fold and top with a little extra grated cheese if you like. Enjoy!
Posted in Calcium, Other Fruit and Vegetables, Protein, Whole Grains |
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October 1, 2010
To finish off smoothie week let’s try one with frozen berries! Using frozen berries allows you to use less ice in your mixture thus getting a greater concentration of flavour. They are also PACKED with antioxidants and other healthy goodies, so much so that they are often on refered to as a ‘super food’.
Ingredients:
1/2 cup frozen blueberries
1/2 cup yogurt (vanilla, strawberry or blueberry work best)
1/2 cup milk
2 TBSP honey
Combine in blender, pulse until smooth.
Posted in Calcium, Other Fruit and Vegetables |
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