June 22, 2011
This is a spin off Anna Olson’s Turkey Divan – same idea but no meat!
Ingredients
2 cups broccoli, cooked half way and then chilled in cold water to stop the cooking
3 TBSP butter
1 small onion, diced
2 cloved garlic, minced
2 carrots, shredded
2 spoonfulls all purpose flour
1 TBSP minced fresh oregano
2 cups veggie broth
1/4 cup half and half
1/2 cup white wine
2 TBSP mustard
1/4 cup un-cooked quinoa
2 cups shredded cheese of your choice (I used cheddar), divided
2 cups cooked chickpeas
1 cup bread crumbs
2 TBSP minced chives
In a non stick pan, melt butter, saute onions, garlic and carrots until soft. Add flour and stir to coat. Add liquid, mustard and quinoa and reduce until quinoa is soft and it is a thicker consistency.
Melt in 1.5 cups of cheese, add chickpeas and cooked broccoli.
Transfer to an oven safe dish, top with bread crumbs, left over cheese and chives. Bake at 400 for 10 minutes or until top is golden brown.
Posted in Calcium, Green Leafy / Yellow Vegetables, Other Fruit and Vegetables, Protein, Vitamin C, Whole Grains |
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June 9, 2011
Here is another great salad recipe that takes your thinking out of the box! Light and refreshing this salad offers grains, protein and some veg! Have with a glass of milk and you have got yourself a balance meal.
Ingredients
1/2 cup green beans
1/2 cup diced carrots
1 sweet yellow pepper, diced
1 cup whole wheat couscous
2/3 cup each cooked or drained canned chickpeas and red kidney beans
1 green onion, thinly sliced
1/4 cup extra-virgin olive_oil
1/2 TSP grated lemon zest
3 TBSP lemon juice
1 TSP Dijon mustard
1/2 TSP each dried oregano
Pepper and salt to taste
Cut green beans into 1/2-inch pieces. In saucepan, bring 2 cups water to boil; boil green beans, carrots and yellow pepper for 2 minutes. Drain, reserving water; set vegetables aside.
In large bowl, stir couscous with 1 cup reserved water; cover and let stand for 5 minutes. Add cooked vegetables, chickpeas, kidney beans and green onion; set aside.
In small bowl, whisk together oil, lemon rind, lemon juice, mustard, oregano, salt and pepper. Pour over couscous mixture and toss to combine.
*Recipe courtesy of Canadian Living Magazine
Posted in Green Leafy / Yellow Vegetables, Other Fruit and Vegetables, Protein, Vitamin C, Whole Grains |
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June 2, 2011
Last night I made the most fab roasted veggie dish – it’s a variation on one from Moosewood (a great series of vegetarian cookbooks). Theirs they make in the oven, but with BBQ season I figure why not roast over a flame?!?
Ingredients
1 onion, cut into 1/4-inch thick slices
1 zucchini, cut into 1/4-inch thick circles
1 eggplant, cut into 1/2-inch thick semi-cirlces
1 sweet potato, peeled and cut into 1/4-inch thick semi-cirlces
1 red pepper, cut into 1/4-inch strips
2 tomatoes, chopped
1 1/2 cups cooked chickpeas or 1 can (15.5-ounces), drained
3 cloves garlic, minced or pressed
2 TBSP vegetable oil
1 TBSP fresh lemon juice
1 TBSP ground cumin
1 1/2 TSP turmeric
1 1/2 TSP ground cinnamon
1 1/2 TSP paprika
1/4 TSP cayenne
2 teaspoons salt
Optional rice for serving
Add all ingredients to a very large bowl, stir to combine.
Wrap mixture in two large foil packets while your BBQ is preheating over medium high heat.
Cook at 400 degrees for 20 minutes. Carefully open the packets, stir contents, re-seal and cook another 20 minutes or until vegetables are cooked through. The sweet potato will take the longest so use that as your guide.
Serve on its own, with rice or another grain for a great meal! Also awesome with nuts, raisins or other dried fruit sprinkled on top.
Posted in Green Leafy / Yellow Vegetables, Other Fruit and Vegetables, Protein, Vitamin C, Whole Grains |
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June 1, 2011
This unusual salad is great for those summer nights when you don’t feel like cooking. It helps keep a balanced diet with lentils which are a great source of protein. It’s also great to bring to gatherings or parties because you can pack up the salad and the dressing separately and easily put them together before serving.
Ingredients
1 cup green or brown lentils
1 lb yellow beans, trimmed and cut in half
1 bunch arugula, trimmed
Half red onion, diced
1 sweet red pepper, diced
1 can (14 oz /398 ml) artichoke hearts, drained and quartered
1/3 cup olive oil
1/4 cup white wine vinegar
2 TBSP chopped fresh mint
1 TSP mild curry paste (or 1 TSP curry powder mixed with 1 TSP olive oil)
Salt and pepper
In large pot of boiling salted water, cook lentils for 30 minutes or until tender. Drain and chill under cold water; drain. Spoon lentils into large deep bowl or wide jar.
Meanwhile, in separate pot of boiling salted water, cover and cook beans for 4 to 7 minutes or until tender-crisp. Drain and chill under cold water.
Tear arugula into bite-size pieces. Top lentils with layer each of onion, red pepper, yellow beans and arugula. Top with artichokes.
In bowl, whisk together oil, vinegar, mint, curry paste, salt and pepper. To serve, drizzle over salad and toss to coat.
* Recipe courtesy of Canadian Living Magazine
Posted in Green Leafy / Yellow Vegetables, Other Fruit and Vegetables, Protein |
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May 26, 2011
A fresh and tasty appetizer that’s sure to please, while helping you to get your much needed veggies! Serve with a low sodium dipping sauce for added flavour.
Ingredients
1 Eggplant
1 cup Julienned carrots
2 cups shiitake mushrooms
1 TSP vegetable oil
1/4 cup thinly sliced red onion
1/2 TSP salt
1 cup chopped water chestnuts
Rice paper wrappers
1 head boston or leaf lettuce
Fresh Basil – I like Thai basil in this dish but regular works great too!
Cut eggplant into 2 inch by 1/2 inch rectangles. Cook in boiling salted water for 2 minutes until slightly tender. Use a slotted spoon and transfer them to a colander. Press to drain out any water. Blanch carrots in the remaining boiling salted water for 20 seconds. Drain.
Stem shiitake and save for stock – slice caps. In a non stick skillet heat oil and cook onions for 1 minutes. Add mushrooms and cook until tender, about 4 minutes. Stir in water chestnuts and cook 30 seconds longer. Transfer to a bowl with carrots and eggplant. Mix well.
Fill large pie plate with hot water and spread clean tea towel on work surface. Dip rice paper wrapper into water until pliable, about 10 seconds. Place on tea towel. Place half of a lettuce leaf on lower half of rice paper wrapper, top with 1 or 2 basil leaves and loosely packed 1/4 cup eggplant mixture. Fold bottom edge over filling; tuck in sides and roll up into tight cylinder. Place roll on platter, seam side down, cover with damp towel to prevent drying. Repeat with remaining wrappers and filling.
Source: Homemakers Magazine: Dec./Jan. 2007
Posted in Green Leafy / Yellow Vegetables, Other Fruit and Vegetables |
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May 4, 2011
Quinoa is a perfect first grain to get your baby eating textured food. It’s light taste packs a real nutritional punch. Full of protein, fiber, potassium and folate – quinoa is often called a ‘super food’. Introduce this to babies 7 months and older. If they prefer the consistency a little smoother, just add the recipe to the blender with a little bit of water.
Ingredients
1 cup homemade vegetable broth or water
1/2 cup quinoa
1/2 cup shredded carrots
1/2 cup finely chopped celery
1/4 cup shredded zucchini
2 TSP canola oil
In saucepan, bring broth to boil over medium-high heat. Stir in quinoa, carrot and celery; return to boil. Reduce heat to low; cover and simmer until no liquid remains, about 15 minutes.
Remove from heat. Stir in zucchini; cover and let stand until quinoa and vegetables are softened, about 10 minutes.
Drizzle with oil; fluff with fork. Serve warm or at room temperature. Store in air tight container in fridge for up to 3 days.
Source: Canadian Living Magazine: March 2009
Posted in Baby Food, Green Leafy / Yellow Vegetables, Protein, Whole Grains |
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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 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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