Monday, October 27, 2008

Phil (AKA Snowshadow)'s Four Favourite Recipes

Phil loves curry I think. :) He sent me jpg's of the recipes so I thought I'd add them here. I have NOT tested Becky or Phil's recipes, but I trust them :)

Just click on the recipe and you'll have a larger, more 'readable" image.

Salmon Stir-Fry

Tuna and Tomato Salad

Vindaloo Curry

Monday, October 20, 2008

Becky (AKA Seriouschick)'s Two Favourites!

Here are couple of interesting sounding recipes that Seriouschick from Twitter emailed to me today. I think I'll try them out on the weekend! Thanks Becky! Anyone else have any tried and true recipes to share?

Curried Lentils with Butternut Squash

1 cup dry lentils
1 small butternut squash
1 tablespoon olive oil
1 tablespoon curry powder
1 teaspoon grated fresh ginger root
1 teaspoon chili powder
Salt and pepper to taste
1/4 cup shredded coconut (optional)

Spray a two-quart baking dish with cooking spray and set aside. Pour the lentils into a deep pot and cover with cold water. Bring the water to a boil, reduce the heat, and add raw chunks of the squash (go ahead and leave the skin on to add nutrients and texture to the dish). Simmer until the squash is soft (about one hour). Remove the pot from the heat, drain, and set aside. With tongs, pull out the chunks of squash and mash them roughly, skins and all, with a fork, ricer, or potato masher.

Preheat the oven to 400°F. In a large bowl, mix the drained cooked lentils and mashed squash with the olive oil and all the spices (including the salt and pepper). Spoon the mixture into the baking dish. At this point, you can cover the dish and refrigerate it for a few hours or even overnight. When you're ready, bake until piping hot, which will be about 20 minutes if you're putting it into the oven right after mixing it or about 30 minutes if it's been refrigerated. Serve warm, garnished with shredded coconut if you like and with a serving of wild greens, such as blanched chard. Serves two as a hearty main dish or four as a side dish.

Calories: 530
Protein: 32 g
Carbs: 94 g
Fat: 8 g


Roasted Sweet Potatoes with Spicy Feta-Olive Salad

2 large sweet potatoes
1/2 lb block good feta cheese , cut into 1/2-inch (1 cm) cubes
2/3 cup black oil-cured olives, pitted and chopped
1/2 red onion, chopped
1/2 red bell pepper, chopped
1 clove garlic, minced (optional)
1/2 cup (packed) chopped fresh coriander/cilantro
1/2 teaspoon cumin seeds (ground ok)
1/2 teaspoon coriander seeds (ground ok)
1/4 teaspoon cayenne pepper
1/4 teaspoon black pepper
2-3 tablespoons extra virgin olive oil
juice of 1/2 lemon
salt and pepper
something cool and creamy to dollop on top: sour cream, yogurt, tzaziki... even hummus!

Preheat the oven to 375F. Wash the potatoes to rid them of any dirt and place on a foil-lined baking pan in the oven (no need to prick them). Bake until they are completely soft, about 45-60 minutes (depending on their size).

While the potatoes are roasting, make the salad. I like to toast the cumin and coriander seeds before using them, but you don't have to. If you do, just heat them in a dry pan, stirring often, until they smell fragrant and toasty. Set aside to cool, then crush them coarsely in a mortar or with the back of a heavy knife (if using whole seeds). Mix together all the salad ingredients in a bowl and leave to marinate in the fridge until the potatoes are done (add a little more olive oil if it seems dry). When they are, remove them from the oven and place on plates. Slice them lengthwise down the center, folding open to reveal the orange flesh inside. Sprinkle with a little salt and pepper. Pile half the feta salad on each potato, and eat!

Notes: I can't get enough of this dish. The contrasts between hot and cold, sweet and salty, crunchy and soft are mind-blowing. It is so simple, so quick, and so delicious. Who decided that this versatile vegetable could only be served slathered in marshmallows?

Yellow Bows of Texas (Turkey Chili)

From the Looney Spoons Cookbook - Crazy Plates.

I made this today and quite liked it. I had it on brown rice instead of pasta. It freezes well and makes a nice lunch.

1 lb lean ground turkey/chicken
1 cup chopped onion
1 clove of garlic minced
1 cup chopped red pepper
1 cup chopped carrot (I used grated because I had some)
1 1/2 cups tomato sauce
1 small can diced tomatoes (I added this)
1 1/2 cups salsa
1 19 oz can black beans, rinsed and drained
1 1/2 tsp chili powder
1 tsp ground cumin
1/2 tsp oregano

12 oz bow tie pasta (I cooked 1 cup raw brown rice)

Low-fat sour cream
Shredded reduced fat cheddar cheese
Chopped green onions

Spray a large non-stick skillet with Pam, or a little olive oil. Cook ground turkey, breaking up with a spoon. Add onions, garlic, red pepper, and carrots. Cook another 5 minutes, stirring until veggies are tender.

Stir in the tomato sauce, diced tomatoes, salsa, =beans, chili powder, oregano and cumin. Add salt and pepper to taste. Bring to a boil and lower heat. Cover and simmer 10 minutes, stirring occasionally.

Cook pasta or rice. Drain.

Serve on top of rice or pasta with any desired toppings.

Serves 6

Nutrients (with pasta)

441 calories

Carbs: 65 grams
Fat: 6 grams
Protein: 34 grams
Fiber: 5 grams (probably more fiber with brown rice)

Sunday, October 19, 2008


So what do I eat for breakfast?

Well it varies from day to day but I try to get some good carbs in the form of whole grains, fruit, yogurt for protein, and a few walnuts or almonds every morning. (They're a super food!)

Here are my two main work day breakfast meals:

Steel Cut Oats with toppings (yogurt, fruit, and/or nuts)

Steel Cut Oats are the best choice - they are more nutrient dense - higher calorie but also higher in protein and fibre than regular oatmeal. I find them more filling and they have a chewy texture.

Bob's Redmill Brand has 140 calories for 1/4 cup. The toppings vary in caloric content.

They do take longer to cook but I have found a simple method that works quite well.

Just before I go to bed, I put 1/4 cup of steel cut oats and 1 cup of fully boiling water into a thermos and close the lid. I leave it on the counter overnight. In the morning, I pour the oatmeal into a bowl and give it a quick zap in the microwave oven to warm it up a bit more. I top it with plain yogurt and fruit. I often sprinkle some chopped walnuts or almonds on top as well. No sugar for me but I'm used to not having it sweet. Bananas work well if you have a sweet tooth.

1/4 steel cut oats (140 calories)
1/2 banana (54 calories)
1/3 cup liberty Plain Organic yogurt (48 calories)
1/3 oz walnuts (56 calories)

Total: 290 calories

Carbs: 46 grams
Fat: 10 grams
Protein: 12 grams
Fibre: 6 grams

Plain yogurt with fruit and quick cooking oatmeal

I tend to eat this as a snack, as well as a breakfast. I make it when I've forgotten to put steel cut oats in the thermos overnight. I just mix it up in a bowl and eat. The oatmeal softens up in the yogurt quite quickly and doesn't need to be cooked first (at least not for me. :)

3/4 cup plain yogurt (110 calories)
1/4 cup quick cooking oats (75 calories)
1/3 oz walnuts, broken or chopped (56 calories)
1/2 banana cut up (54 calories) (or any other fruit)

Total: 311 calories

Carbs: 38 grams
Fat: 11 grams (6g from the walnuts)
Protein: 15 grams
Fibre: 4 grams


I also eat an apple every day at about 10am when my students have their snack break.

Saturday, October 18, 2008

Italian Meatball Soup

I found this in my latest Chatelaine magazine (also online). Very tasty, filling, and fairly healthy. Could be made vegetarian if you used beans instead of making the meatballs. Serve with some grated fresh parmesan and a crusty whole grain roll.

8 cups chicken broth (could use veggie)
1 1/2 tsp Italian seasoning or 1/2 tsp each dried oregano leaves, thyme and basil
2 cups bite-size pasta pieces, any type
1 egg
1 tsp dried basil
1/2 tsp salt
1/2 cup freshly grated Parmesan
1 lb ground chicken or beef (I used turkey)
2 large tomatoes, chopped (or two cups canned, diced)
1 medium zucchini, chopped

1. Pour broth into a large saucepan and set over high heat. Add Italian seasoning and bring to a boil. Measure out uncooked pasta. If using spaghetti or lasagna, for example, simply break into bite-size pieces. When broth boils, stir in pasta. Reduce heat to medium.

2. Immediately crack egg into a large bowl. Sprinkle with basil, salt and Parmesan. Whisk until mixed. Crumble in chicken. Using a fork or your hands, work in until evenly mixed. With wet hands, form mixture into small balls about the size of a cherry and drop right into the soup as each is formed. Stir occasionally. Then add tomatoes and zucchini. Continue to boil gently until pasta and vegetables are tender and meatballs are cooked through. Total cooking time for pasta will be at least 10 min.

Nutrients per cup (250 mL)
13g protein
6g fat
16g carbohydrates
1g fibre
67mg calcium
777mg sodium
Preparation time 15 min
Cooking time 10 min
Makes 12 cups (3 L)

Wednesday, October 15, 2008

Mango Chicken Salad

I just mix up the following ingredients in a container and take it to work. I added the dressing just before I eat it. I usually eat about 2 cups total.

Mango cubes (thawed or fresh)
Chopped celery
Chopped red or yellow peppers
Diced cooked chicken
Quartered walnuts
Grapes halves


Strained plain yogurt
Curry powder
A little sugar or Splenda or ?

(I love Liberty Organic Plain Yogurt for everything. I thicken it a bit by dumping some into a coffee filter set in a strainer. In 30 minutes or less, it's as thick as sour cream, leave it over night and it's almost like cream cheese. It doesn't have a sour yogurt taste to it and I use it in place of sour cream all the time as well as in place of mayo in sandwiches etc. I'll admit I use the full fat version (4g). The low fat isn't quite as tasty but would work just as well, especially in a dressing.)

Tuesday, October 14, 2008

Lentil and Kale Soup

1 cup dried lentils, soaked overnight and drained
1/2 cup dried barley
2 T olive oil
10 cups stock, veggie or chicken
1 cup chopped onion
2 cloves garlic, crushed
2 cups chopped carrot
2 cups chopped celery
2-3 cups chopped sweet potatoes (chunks)
3-4 cups coarsely chopped kale
1 large can diced tomatoes (791 ml or 28 oz)
½ - 1 tsp thyme, oregano
1+ T cumin
A few shakes of cayenne
Salt/Pepper to taste

Heat olive oil in pan and sauté onions, garlic, carrots, celery, and kale until softened. Add stock, sweet potatoes, lentils, barley, and herbs. Cook for an hour or more until veggies and cooked through and barley is softened. Add more water or stock as needed. Add more seasoning if needed.

1 ½ cups is about 200 calories.
3.5 g fat, 35 g carb, 8 g protein

Black Bean and Rice Soup Recipe

I can't remember where I got the original recipe which has been adapted to suit my tastes. If I find the source, I will post it here.

1 T olive oil
1 medium chopped onion
1-2 cloves crushed garlic
3-4 stalks diced celery
2-3 diced carrots
1 large can diced tomatoes (790 ml / 28 oz)
3-4 cups cooked black beans (I soak 1 cup overnight then drain. I cook them in a crockpot with fresh water, all day on low before I make the soup. You can also used canned, drained beans.)
1 cup dry brown rice
6-8 cups chicken broth (use veggie if you want)
salt and pepper
1-2 T cumin
1-2 T chili powder
1 tsp thyme
1 tsp oregano
Fresh lime juice

• Saute chopped onion, garlic, diced celery and carrot in a little olive oil (and/or butter).
• Add beans, tomatoes, chicken stock and herbs/spices
• Simmer gently for awhile until rice is cooked. Add more stock as necessary.
• Serve in a bowl with a big squeeze of lime juice.
• You could add cilantro but I don't like it.

1 ½ cups is about 220 calories.
2.5 g fat, 39 g carb, 9 g protein

Butternut Squash and Kale Soup

Adapted from a recipe in the Canadian Living cookbook "Eat Right: Your Guide to Good Health."

2 T butter or olive oil
1/2 onion, diced
2 stalks celery, diced
1 clove garlic, pressed
2 tsp diced fresh ginger
1 1/2 tsp curry powder
Salt and pepper
5 cups butternut squash, peeled and cubed
1 large potato, peeled and cubed (try sweet potato next time)
4 cups chicken broth (veggie broth might also work)
2 T tomato paste
2 T fresh lemon juice
2-3 cups finely chopped kale.
1/2 c. milk if desired

Experiment with the seasonings. I added some thyme and savory. Oregano, basil, and/or cumin might also be nice.

Saute onion, celery, garlic in butter. Add ginger, curry, S&P. Stir in squash and potato. Stir to coat. Add broth, tomato paste and lemon juice. Bring to boil. Reduce heat, cover and simmer for 20 minutes. Mash in pot with potato masher (or hand blender). Stir in kale and simmer covered 10 minutes or until kale is soft. Adjust seasoning. Serve with 1-2 T milk stirred in to each bowl. Yum!

Edit Update: I made this again today and added 2-3 cups of grated carrots that I had left over. I also used a sweet potato (dark orange) instead of regular potato. Still delish!

Something New!

I've been trying to figure out how to add recipes and other nutrition information that I have found useful but I wanted it to be easily accessible and not all mixed up with my training talk on my Kelownagirl Blog. I decided to add a separate blog just for recipes and tips and will try to add new information and ideas whenever I come across them. Please feel free to post your own recipes and tips in the comment section!