Food Matters
Almond Fresh Apple-tini
Ingredients:
1 oz Almond Fresh, Original 28 mL
2 oz apple juice 57 mL
Splash caramel syrup
Dash fresh lemon juice
1 apple slice
Directions:
1. Combine Almond Fresh, apple juice, caramel syrup and fresh lemon juice over ice in a martini shaker.
2. Shake vigorously and serve in a martini glass.
3. Garnish with an apple slice.
TOPS’ Ten Ways to Eat More Vegetables
Whether you’re trying to lose weight or just maintain a healthy lifestyle, it’s important to include a variety of vegetables in meal planning. The health benefits of eating vegetables are many and include reducing the risk of stroke, type 2 diabetes, coronary heart disease, and certain cancers, such as mouth, stomach, and colon cancer.
It can be a challenge to include a sufficient amount of this tasty and beneficial food group to menus. These tips from TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, offer some creative ways to eat more vegetables:
- Make a “pasta” dish with spaghetti squash instead of noodles.
- Puree cooked vegetables and add them to stews, gravies, and soups.
- Add raw spinach leaves and an extra-ripe banana to a fruit smoothie. It may sound strange, but the sweetness of the banana masks the taste of the spinach.
- Baking? Add shredded carrots to muffins or bread.
- Instead of cheese and meat, pile your morning omelet with onions, mushrooms, and red and green peppers. Chop vegetables the night before to save time in the morning.
- Add chopped spinach to meat when preparing meatballs or hamburgers.
- Try mashed cauliflower instead of mashed potatoes. Experiment with different flavorings such as garlic, a dab of butter, and Parmesan cheese.
- Add salsa to a breakfast burrito, pile it on a veggie burger, or use it in place of high-fat, creamy vegetable dips.
- Puree pasta sauce with vegetables such as winter squash or chopped broccoli.
- Add chopped carrots to casseroles or meat loaf.
TOPS Club Inc. (Take Off Pounds Sensibly), the original, nonprofit weight-loss support and wellness education organization, was established more than 63 years ago to champion weight-loss support and success. Founded and headquartered in Milwaukee, Wisconsin, TOPS promotes successful, affordable weight management with a philosophy that combines healthy eating, regular exercise, wellness information, and support from others at weekly chapter meetings. TOPS has about 170,000 members in nearly 10,000 chapters throughout the United States and Canada.
Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, visit www.tops.org or call (800) 932-8677.
Tikki Tikki Muffins
This chunky muffin is packed with fruit and sweet, tropical flavours. Don’t be heartless—share!
Get It Together: muffin pan, cooking spray, large bowl, dry measures, measuring spoons, mixing spoon, sharp knife, cutting board, small bowl, fork, can opener, strainer, oven mitts, wooden toothpick, wire rack
1. All-purpose flour 1 1/2 cups 375 mL
Quick-cooking rolled oats 1/2 cup 125 mL
Brown sugar, packed 1/4 cup 60 mL
Baking soda 1 tsp. 5 mL
Ground cinnamon 1/2 tsp. 2 mL
Salt, sprinkle
2. Chopped dried apple 1 cup 250 mL
Chopped dried apricot 1 cup 250 mL
3. Large egg 1 1
Can of crushed pineapple, well drained 14 oz. 398 mL
Unsweetened applesauce 1 cup 250 mL
Cooking oil 1/4 cup 60 mL
1. Place the oven rack in the centre position. Turn the oven on to 375°F (190°C). Grease the muffin cups with the cooking spray. Set aside. Put the first 6 ingredients into the large bowl. Stir well.
2. Add the apple and apricot. Stir until coated. Dig a hole in the centre of the flour mixture with the mixing spoon.
3. Break the egg into the small bowl. Beat the egg a little with the fork. Add the remaining 3 ingredients. Stir until well mixed. Pour into the hole in the flour mixture. Stir just until the flour mixture is moistened. Fill the muffin cups to the top with the batter. Bake for 20 to 25 minutes until golden and the toothpick inserted straight down into the centre of a muffin comes out clean. Remove the pan to the wire rack. Let stand for 5 minutes. Turn the oven off. Transfer the muffins from the pan to the wire rack to cool. Makes 12 muffins.
1 muffin: 208 Calories; 5.8 g Total Fat (3.1 g Mono, 1.7 g Poly, 0.6 g Sat); 18 mg Cholesterol; 37 g Carbohydrate; 3 g Fiber; 3 g Protein; 123 mg Sodium
Tip: It’s always a good idea to check your baking for doneness at the earlier time given in a recipe, because you don’t want your baking to dry out. If there’s still wet batter on your toothpick, bake for another 5 minutes and test again with another pick.
Reprinted from Kids Healthy Cooking
© Company's Coming Publishing Limited
www.companyscoming.com
Spicy Chipotle Sweet Potato Soup
Makes 6 servings.
Ingredients:
½ cup roasted peanuts, chopped (125 mL)
2 tbsp butter (30 mL)
2 onions, diced
3 cloves garlic, minced
1 tbsp gingerroot, grated (15 mL)
2 tsp minced chipotle pepper (1 medium) (10 mL)
2 tbsp tomato paste (30 mL)
5 cups diced, peeled sweet potatoes or butternut squash (3 medium potatoes or 1 butternut squash, 2½ lb/1.25 kg)
1 baking potato, peeled and diced
6 or 4 cups chicken broth or vegetable broth (1.5 L or 1 L)
1/4 cup sour cream (150 mL)
1 ripe avocado, diced
Directions:
1. In large Dutch oven over medium heat, toast peanuts until fragrant and slightly darkened, about 3 minutes. Remove half for garnish.
2. Add butter to peanuts in Dutch oven. When melted and foaming, stir in the onions, garlic and ginger. Fry, stirring often, until onions are tender, about 5 minutes. Stir in the chipotle pepper and tomato paste; fry, stirring, until darkened, about 2 minutes.
FOR STOVE-TOP METHOD:
1. Stir in the sweet and baking potatoes and the 6 cups (1.5 L) chicken broth. Bring to boil, reduce heat, cover and simmer until potatoes are fork tender, about 25 minutes.
2. Using an immersion blender, or stand blender in batches, puree until smooth.
3. Serve with dollop of sour cream, a few cubes of avocado and a nice sprinkle of reserved toasted peanuts.
FOR SLOW COOKER METHOD:
1. Scrape into slow cooker. Stir in sweet and baking potatoes and the 4 cups (1 L) chicken broth. Cover and cook on low until vegetables are tender, about 4 hours.
2. Using an immersion blender, or stand blender in batches, puree until smooth.
3. Serve with dollop of sour cream, a few cubes of avocado and a nice sprinkle of reserved toasted peanuts.
Tortilla crisps: Brush 6 small wheat or corn tortillas lightly with peanut oil; cut each into 8 wedges. Arrange on baking sheets; sprinkle lightly with chilli powder or sea salt if desired. Bake in centre of oven at 350°F (180°C) until crisp and darkened slightly, about 8 minutes.
Gingerbread Kids
Use candies or dried fruit to give these kids some style! Peanut butter or chocolate hazelnut spread can be used as “glue” to attach your accessories.
Get It Together: dry and liquid measures, measuring spoons, small bowl, medium bowl, cookie sheets, mixing spoon, lifter, rolling pin, 3 inch (7.5 cm) cookie cutter, cooking spray, wire racks, electric mixer.
1. Butter, softened 1/4 cup 60 mL
Brown sugar, packed 1/4 cup 60 mL
Large egg 1 1
Fancy (mild) molasses 1/4 cup 60 mL
2. All-purpose flour 1 1/4 cups 300 mL
Whole-wheat flour 1/4 cup 60 mL
Baking soda 1/2 tsp. 2 mL
Ground ginger 1/2 tsp. 2 mL
Ground cinnamon 1/4 tsp. 1 mL
Salt 1/4 tsp. 1 mL
Ground cloves 1/8 tsp. 0.5 mL
1. Place oven rack in centre position. Turn oven on to 350°F (175°C ). Grease cookie sheets with cooking spray. Set aside. Put butter and brown sugar into medium bowl. Beat until light and fluffy. Add egg and molasses. Beat well.
2. Put next 7 ingredients into small bowl. Stir. Add half of flour mixture to butter mixture. Mix well. Add remaining flour mixture. Mix until no dry flour remains. Roll out dough on lightly floured surface to 10 inch (25 cm) square. Cut out shapes with 3 inch (7.5 cm) cookie cutter. Roll out scraps to cut more shapes. Arrange about 2 inches (5 cm) apart on cookie sheets. Bake in oven, 1 sheet at a time, for about 9 minutes until firm. Let cookies stand on cookie sheets for 5 minutes before removing to wire racks to cool. Put last sheet of cookies on stovetop for 5 minutes. Turn oven off. Makes about 20 gingerbread kids.
1 cookie: 76 Calories; 2.5 g Total Fat (0.6 g Mono, 0.1 g Poly, 1.5 g Sat); 17 mg Cholesterol; 12 g Carbohydrate; trace Fibre; 1 g Protein; 83 mg Sodium
Reprinted from Kids Do Baking
© Company's Coming Publishing Limited
www.companyscoming.com
(Bunless) Mini Turkey Burgers
Approx. 4 servings
(12 burgers)
Section A:
-2 tablespoons of Panko or bread crumbs
-1 package (1.5 to 2 lbs) of ground turkey
-1/2 of a bundle of parsley, finely chopped
-6 medium to large mushrooms, diced
-1 egg, cracked and scrambled
-1 tablespoon of bbq sauce
-1 tablespoon of Canadian Whiskey
-1 clove of garlic, minced
-1 medium sweet onion, minced
-fresh ground pepper and salt, to taste
Section B:
-1 lime, freshly squeezed
-2 ripe avocadoes, mashed
-2 tablespoons of plain yogurt
-1 teaspoon of hot sauce (Frank’s or Tobacco)
-1/2 of a bundle of cilantro, finely chopped
-1 clove of garlic, minced
-1 green onion, finely sliced
-1/2 teaspoon of white sugar
Section C:
-1 medium sized, block of herb havarti cheese, sliced
-1/2 of a package of snow peas, thinly julienned or deli sprouts
Let’s make it:
Mix all of the ingredients from Section A in a large bowl. Then put some wax paper on the bottom of a large plate, (this is where the turkey patties will “rest” until it’s time to bbq.) Make the turkey mixture into mini turkey patties. (Approx. 1 large tablespoon). Once the patties have been prepared, place them on the plate with wax paper and put them in the fridge while you prepare the other ingredients. Chill the patty’s for approximately 20 minutes; this will help ensure the binding of the burgers, for better quality grilling.
Section B, mix all ingredients in a medium bowl, cover and set aside.
Take the ingredients from Section C, slice items and place on a plate.
Have your bbq on a medium-low temperature. Grill the turkey patty’s for approximately seven to ten minutes on each side. (The lower temperature and mushrooms, generally help prevent a dried out burger.) Put a slice of havarti cheese on each patty, then top with the avocado mixture (guacamole) and lettuce or sprouts!
Safety Tips for Preparing Thanksgiving Turkey
By: Health and Safety Watch
Whether you're a seasoned chef or a novice preparing your first holiday meal, be aware of safety issues when thawing, preparing, stuffing and cooking your turkey.
Food safety is especially important as you prepare a holiday meal. Within the last couple of years, public health officials have investigated outbreaks of foodborne illness that were caused by bacteria in jalapeños, spinach, peanut butter, frozen pizza, frozen pot pies, and frozen beef patties. Many consumers are now more aware of the ongoing importance of food safety.
CDC is a food safety partner with the United States Department of Agriculture (USDA), Food Safety and Inspection Service (FSIS), which is responsible for the safety of meat and poultry. The FSIS has assembled preparation tips intended to serve as safety reminders to those who are already familiar with meat and poultry preparation safety and as guidelines for the first-time chef. There are three safe ways to thaw food: in the refrigerator, in cold water, and in a microwave oven. For instructions, see "Safe Methods for Thawing." Following these cooking guidelines can help you prepare a safe holiday dinner that everyone will enjoy. For more safety tips, product recalls and advisories, visit www.healthandsafety.com.
Turkey Basics: Safely Thaw, Prepare, Stuff, and Cook
When preparing a turkey, be aware of the four main safety issues: thawing, preparing, stuffing, and cooking to adequate temperature.
(1) Safe Thawing
Thawing turkeys must be kept at a safe temperature. The "danger zone" is between 40 and 140 F (4 - 60°C) - the temperature range where foodborne bacteria multiply rapidly. While frozen, a turkey is safe indefinitely, but as soon as it begins to thaw, bacteria that may have been present before freezing can begin to grow again, if it is in the "danger zone."
(2) Safe Preparation
Bacteria present on raw poultry can contaminate your hands, utensils, and work surfaces as you prepare the turkey. If these areas are not cleaned thoroughly before working with other foods, bacteria from the raw poultry can then be transferred to other foods. After working with raw poultry, always wash your hands, utensils, and work surfaces before they touch other foods.
(3) Safe Stuffing
For optimal safety and uniform doneness, cook the stuffing outside the turkey in a casserole dish. However, if you place stuffing inside the turkey, do so just before cooking, and use a food thermometer. Make sure the center of the stuffing reaches a safe minimum internal temperature of 165°F (74°C). Bacteria can survive in stuffing that has not reached 165°F (74°C), possibly resulting in foodborne illness. Follow the FSIS' steps to safely prepare, cook, remove, and refrigerate stuffing.
(4) Safe Cooking
Set the oven temperature no lower than 325°F and be sure the turkey is completely thawed. Place turkey breast-side up on a flat wire rack in a shallow roasting pan 2 to 2-1/2 inches deep. Check the internal temperature at the center of the stuffing and meaty portion of the breast, thigh, and wing joint using a food thermometer. Cooking times will vary. The food thermometer must reach a safe minimum internal temperature of 165°F (74°C) [Health Canada recommends to cook turkey until the temperature of the thickest part of the breast or thigh is at least 85ºC (185ºF)]. Let the turkey stand 20 minutes before removing all stuffing from the cavity and carving the meat.
School Lunch Makeover
By: Beth Engelman
Back to School does not have to be “back to boring” when it comes to your kids’ lunches. Try these tips, tricks and twists courtesy of chefs, nutritionists, moms and kids.
Make it Mini
Instead of making one big sandwich, opt for several tiny ones instead. Often the bite-sized sandwiches are easier for kids to eat and you can add variety by including several different minis in one lunch. Some suggestions include: Cream cheese and jelly on a mini bagel, turkey and cheese on whole grain crackers, Homemade hummus on whole-wheat bread rounds or grill up a mini version of a Modified Count of Monte Cristo sandwich.
Homemade Hummus
Ingredients: 2 cups canned garbanzo beans (drained and rinsed), 1/2 cup tahini (sesame paste), ?1/4 cup olive oil, 1/2 -1 teaspoon minced garlic, ?1 teaspoon salt, ?1 tsp lemon juice
Directions: Toss everything into a blender and pulse until smooth. Store in an airtight container.
Mini & Modified Count of Monte Cristo Sandwich
Ingredients: 2 mini whole-grain waffles, 1 small slice of cheddar, veggie or Swiss cheese, 1 small slice of ham and 1 pat of butter (as needed).
Directions: Make a sandwich by placing the ham and cheese in between the mini-waffles. Add butter to the pan and grill sandwich over medium heat until the waffles are brown and the cheese is melted.
Make it Easy
Few things are as easy as making a pocket pita sandwich. All you have to do is stuff the pocket with a filling and the sandwich is complete. At our house, the Gooey Pocket Pizza is a big hit. My son loves the pizza filling and I love that it includes tomato sauce, which is rich in disease fighting anti-oxidants. Just be sure to pack a few extra napkins because as the name indicates, the sandwich can be quite gooey!
Gooey Pocket Pizza
Ingredients: 1/2 whole-wheat pita, 1-2 tablespoons of tomato or pizza sauce, a handful of shredded part-skim mozzarella cheese, a few slices of turkey pepperoni or other topping favorites such as spinach, pineapple, or grilled chicken.
Directions: Spoon pizza sauce into pita pocket. Add additional toppings such as pepperoni or spinach and cheese. Place in toaster-oven until the bread is toasted brown and the cheese is melted.
Make it with Whole Grains
When considering your child’s dessert, remember this rule that comes courtesy of Heidi Diller, who is a nutrition expert for Albertsons: “Carbohydrates without fiber digest quickly, leading to a spike in serotonin levels which can make students drowsy.” Help combat this problem by packing high-fiber desserts such as oatmeal cookies, chocolate chip banana bread, or homemade animal crackers.
Homemade Animal Crackers
Ingredients: 1/2 cup oats, 1/8 cup honey, 1/4 teaspoon salt, 3/4 cup flour, 1/4 teaspoon baking soda, 1/4 cup softened butter, ¼ cup buttermilk
Directions: In a blender, grind oats until fine. ?In a bowl, mix oats, honey, salt, flour and baking soda. Slowly knead in butter (in ¼ inch increments). Add buttermilk and roll dough until very thin. Cut with animal cookie cutters, place on cookie sheet and bake at 400 degrees until brown, approximately 10-12 minutes.
Thank you to Matt Kaplan and Recipelion.com for contributing this recipe.
Chicken Adobo & Peanut Quesadillas
The fresh taste in these quesadillas will make them everyday dinner favourites. More great recipes can
be found online at www.peanutbureau.ca.
Prep time: 15 minutes
Cook time: 3 minutes
Makes 4 to 6 servings
Ingredients:
3 cups shredded cooked chicken 750 mL
2 cups packaged grated Tex Mex or Mexican cheese blend 500 mL
¾ cup peanuts, coarsely chopped 175 mL
½ cup frozen corn, thawed 125 mL
½ cup roasted red pepper, patted dry and chopped 125 mL
¼ cup chopped coriander 60 mL
1 lime 1
1 to 2 tsp chilli in adobo sauce, minced 5 to 10 mL
vegetable oil
4 to 6 large tortillas, your favourite flavour 4 to 6
Garnish: sour cream, guacamole and salsa (optional)
Directions:
1. Place chicken, cheese, peanuts, corn, red pepper and coriander in a large bowl. Cut lime in half and
squeeze juice of one half over top. Add half the adobo sauce and stir. Taste and if you like things
hotter, stir in a little more adobo.
2. Brush a large frying pan, preferably non-stick, lightly with oil. Set over medium heat. Depending on
the size of your tortillas, filling will be enough for 4 or 6. Add 1 tortilla to pan. Spoon about 1 cup
(250 mL) of filling over half the tortilla. Fold other half over filling, pressing together. Cook until
underside of tortilla is golden brown, about 2 minutes. Carefully, turn and cook other side until
golden brown, 1 to 2 minutes. Keep warm in the oven. Repeat with remaining tortillas and filling.
3. Slice each into 4 wedges. Serve with sour cream, guacamole and salsa on the side.
