October 26, 2011
I’ve been under the weather lately and craving soup! Here is one of my all time favorite winter soups.
Ingredients
2 lbs potatoes diced
3 TBSP flour
5 cups veggie broth
2 leeks,rinsed and chopped
1 TBSP dried dill, or 2 TBSP fresh
2/3 cup half and half
1 cup shredded cheddar cheese
Salt and Pepper
Add potatoes and leeks to slow cooker, sprinkle with flour and stir to coat. Add broth and dill and salt and pepper to taste and cook 7 hours on low until potatoes are tender.
Puree soup in batches in a blender or using a hand blender. Stir in half and half and cheese. Enjoy!
Posted in Calcium, Other Fruit and Vegetables |
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October 6, 2011
Noodles of any kind are always a big hit at my house. There is something about them that the whole family loves. So warm, so comforting. But sometimes I grow tired of the same old same old. That’s why when I saw a recipe for Japanese Noodles in my Moosewood cookbook I was keen to give them a go. But of course in the hustle that is my week night I needed to make a couple of changes to the recipe for time sake. The finished product was something a little off the beaten path, but close enough to home that the kid gave it a thumbs up!
Ingredients
3 single serve packages of Udon Noodles (you can find these in most grocery stores near the rice noodles)
2 TBSP sesame oil
2 TBSP soy sauce
1 TBSP olive oil
2 cups diced salt free canned tomatoes
5 spring onions chopped finely
Salt and pepper to taste
In a small pot add all ingredients minus the udon noodles. Bring to a simmer and let sit on low heat to warm through.
Bring a large pot of water to a boil and cook the udon noodles for 3 minutes, or by package instructions. Drain and return to large pot. Add heated sauce and serve immediately.
Posted in Other Fruit and Vegetables, Vitamin C, Whole Grains |
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September 2, 2011
Peaches are out and in season in Ontario and we should take advantage! Here is an ice cream recipe that you can easily make without an ice cream maker. Though if you do have an ice cream maker just pop this recipe in and follow the directions that came with it.
Ingredients
4 ripe peaches
1/2 cup each lemon juice and sugar
1 cup milk
3/4 cup sugar
2 cups heavy whipping cream
Wash and mash peaches. mix with lemon juice and first amount of sugar in a small air tight container. Chill in fridge for 2 hours.
Mix milk and sugar together, dissolving sugar in a wide air tight container. Metal mixing bowls work best as they freeze well, but plastic will work too. Add juices from peach mixture. Stir in heavy cream. Place in the fridge for one hour. Once chilled place in freezer for 30 minutes.
Beat with an electric mixer until smooth.
Place back into the freezer for 40 minutes. Then beat again. Repeat the 40 minute freezer, then beat cycle 3 times. The more you beat it the softer it will be. If you like hard ice cream feel free to freeze after the first time you beat it.
During your last session with the mixer, add the peaches. Usually after a couple of hours of freezing so they don’t just sink to the bottom.
Posted in Calcium, Other Fruit and Vegetables |
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August 18, 2011
Here is a great little recipe from ‘Moosewood Restaurant: Cooking for Health’. It takes about a half hour to put together, then 2 hours in the fridge but the results are well worth the effort!
Ingredients
2 TBSP Olive Oil
1 cup chopped onions
3 chopped garlic cloves
3 cups sliced mushrooms – use a variety of button, portabella and chremini, or anything you fancy
1 TSP fresh rosemary, minced
3 TBSP dry sherry (optional – add water if you choose to omit)
Salt to taste
3/4 cup toasted walnut pieces
15oz can of red kidney beans, drained and rinsed
2 TBSP light miso paste
1/4 cup chopped fresh parsley
Pepper to taste
Warm the oil in a skillet on medium low. Cook onion and garlic until soft, about 6 minutes. Add mushrooms, rosemary and sherry and sprinkle with a little salt. Cook 5-10 minutes until mushrooms are soft and juicy.
In a food processor process beans, mushrooms and walnuts until smooth. Add miso, parsley and pepper.
Chill well before serving.
Posted in Other Fruit and Vegetables, Protein |
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July 25, 2011
I made a version of Anna Olson’s Bruschetta Quinoa Salad this weekend and it turned out so lovely I had to share! For the original recipe check out the bulk barn website here.
Ingredients
1/2 cup Quinoa
2 cups water
2 ripe tomatoes diced
1 TSP garlic powder
1 TBSP each red wine vinegar and pesto
Salt and Pepper to taste
Cook Quinoa in lightly boiling water until tender, about 6 minutes. Drain. Add rest of ingredients while quinoa is warm. Allow to cool. Adjust seasonings once cooled. Serve cold.
Posted in Other Fruit and Vegetables, Protein, Whole Grains |
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July 19, 2011
I love the ease of a wrap. Tasty and good for you, without having to cook and heat you up even more than you are already! But have you ever seen the sodium levels on some of these tortilla wraps?! It’s pretty high. So as a substitute, sometimes I like to use large lettuce leaves. Romaine or bibb lettuce works well, but really as long as its large enough for filling, any lettuce will do. And hey, it helps you get even more veggies in your diet!
Ingredients
1 can low sodium black beans, rinsed
1 can low sodium canned diced tomatoes, or two fresh ones diced
1 handful fresh basil, finely chopped
1 TBSP cayenne pepper, or to taste if you don’t love spicy food
1/2 TSP garlic powder
Salt and Pepper to taste
Juice and zest of one half a lemon
2 TBSP olive oil
Lettuce as wraps
Mix all ingredients, minus lettuce in a bowl. Allow to sit for 1 hour in fridge. Serve in wrap form!
Posted in Green Leafy / Yellow Vegetables, Other Fruit and Vegetables, Protein |
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July 11, 2011
These tacos are served cold, so they are super easy to put together ahead of time for a quick dinner, or make a great lunch the next day. Feel free to grill the corn the night before when you are BBQ or just used cooked corn from frozen or salt free corn from the can.
Ingredients
2 cups grilled corn, cut off the cob into kernels
1 cup black beans
1 avocado, cubed
1 lime
1 TSP cumin, ground
2 TBSP olive oil
Mix all ingredients together and allow to sit in refrigerator for at least an hour for the flavours to meld. Serve with taco shells, salsa, cheese and lettuce.
Posted in Calcium, Green Leafy / Yellow Vegetables, Other Fruit and Vegetables, Protein |
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July 8, 2011
A great little appetizer that is low in fat and high in vitamin A!
Ingredients
2 sweet potatoes
2 TBSP butter
1 small clove garlic sliced
2 TBSP toasted coconut
1 TBSP lime juice
1 TSP zested lime peel
Dash of hot sauce
Salt to taste
Peel potatoes and cut into 1/2-in (1 cm) cubes. Place in a medium saucepan and cover with cold salted water. Bring to a boil and simmer until almost fork tender, about 3 minutes. Drain well and pat dry with paper towel.
In a skillet set over medium-high heat, melt butter. Add garlic and cook, stirring, for 1 minute. Remove garlic and discard. When pan is hot, add cubes of potato and cook, turning until golden on each side, about 8 minutes.
Add coconut, lime juice, lime peel and hot pepper sauce to pan; toss potatoes to coat evenly. Taste and add salt if necessary. Skewer each potato cube with a toothpick and arrange on a platter. Serve at room temperature
** From Dana McCauley of Homemakers.com
Posted in Other Fruit and Vegetables, Vitamin C |
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June 30, 2011
Here’s a guest post from my friend Elise who made these for her beautiful baby Leo! Though she likes them too 
Ingredients
1 1/2 cups quick rolled oats
1/4 cup whole wheat flour
2/3 cup dates, chopped
1/2 teaspoon salt
1/4 cup orange juice
1 1/2 cups raw apples, shredded
Combine all ingredients. Let stand 10 minutes. Press mixture into 8″ x 8″ baking dish. Bake at 375 degrees until lightly browned, about 25 minutes. Loosen with spatula, and cut into bars while warm. Serve hot for breakfast or snack. Freezes well.
Posted in Baby Food, Other Fruit and Vegetables, Vitamin C, Whole Grains |
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June 29, 2011
Light and fluffy, these blueberry muffins are hiding a secret, good for you punch… brown rice and bran! They are a wonderful way to make sure you are getting complex carbs in your diet. They give you energy that lasts, and help you to feel full in between meals.
Ingredients
2 cups all purpose flour
1 cup cooked short grain brown rice (though medium or long would work too) cooled, and ground up in a food processor or blender until a fine grain
1 TBSP baking soda
1/2 TSP salt
2 large eggs
4 TBSP maple syrup
1/2 cup sugar
1/2 cup vegetable oil
1 1/2 cup milk
1 cup fresh or frozen blueberries
1/2 cup wheat bran
Preheat your oven to 400 degrees. Grease or line a muffin tin.
In a large bowl, whisk together flour, rice, baking soda and salt. Separately beat together eggs, syrup, sugar, oil and milk. Stir egg mixture into the flour mixture. Add berries and bran. Fill the muffin cups 3/4 full.
Bake for 25 minutes or until golden brown. Cool completely before removing from the pan.
Makes 12 large muffins
Posted in Other Fruit and Vegetables, Whole Grains |
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