Sunday, December 28, 2008
Canadian Living Magazine – June 1998 P. 97
1/2 long English cucumber, peeled (seeded if nec)
1/2 tsp salt
8 oz cooked shrimp (frozen is fine)
3 T light cream cheese
2 T light mayonnaise
1/2 tsp grated lemon rind
1 T lemon juice
1/2 tsp dry mustard
1/4 tsp pepper
4 tsp chopped fresh dill
Grate cucumber into a sieve, sprinkle with salt, and let stand for 10 minute.
Drain, and squeeze dry in clean tea towel.
Pat shrimp dry and puree in food processor with cream cheese, mayo, lemon juice and rind, mustard, and pepper.
Pulse until chunky/smooth.
Stir in chopped dill and grated cucumber.
Garnish with a few whole shrimp and a sprig or dill.
Refrigerate for 1 hour.
3 g protein
1 g fat
1 g carb
Wednesday, December 17, 2008
Here's the recipe for a traditional Hot Rum Toddy, from http://www.foodandheritage.com/toddy.htm
1 cup of hot water
1 ounce of dark rum
2 teaspoons of brown sugar
1 teaspoon of creamed butter
2 teaspoons of freshly-squeezed lemon juice
dash of powder cinnamon
dash of powdered ginger
hint of powdered cloves
Mix your dry and wet ingredients (except the hot water and rum) into a paste. Pour into a serving vessel one cup of boiling water. Stir in the paste until dissolved. Add your once of rum. Garnish with a curl of lemon peel and a cinnamon stick. Serve when hot.
Serving for 1.
Jessup Food & Heritage, Ltd. 2000
Saturday, November 29, 2008
Baked Chicken Penne
1-1/2 cups whole wheat penne, uncooked
1 285 gram package baby spinach
1 T. olive oil
1 lb (450 gr) boneless, skinless chicken breast, cut into bite-size pieces.
6-8 mushrooms, sliced
1 tsp dried basil
1-1/2 cups pasta sauce (half 700 ml jar)
1-2/3 cups canned, diced tomatoes, drained (1/2 large can)
1/4 cup light cream cheese spread
1 cup grated mozzarella cheese
2 T. grated parmesan cheese
Heat oven to 375 degrees.
Cook pasta, adding spinach to boiling water for the last minute. Drain.
Meanwhile, heat olive oil in large skillet. Add chicken and mushrooms and cook over medium heat, stirring frequently, 3-5 minutes.
Add pasta sauce, tomatoes, and basil. Simmer 3-5 minutes, or until chicken is done.
Stir in cream cheese.
Put drained pasta/spinach into a 2 L casserole dish. Pour chicken mixture over the pasta and add 1/2 of the mozzarella. Stir until well-coated.
Bake at 375 for 20 minutes.
Sprinkle remaining mozzarella and parmesan cheese over and bake 3 minutes more, until cheese is melted.
Make 4 servings, 2 cups each serving.
Carb 42 grams
Protein 45 grams
Friday, November 28, 2008
3 Tbsp. olive or vegetable oil
1½ cups yellow onion, chopped
1 c. vegetable broth (or chicken broth, if you prefer.)
2 c. water
1 tsp. salt or to taste
Pinch of Cayenne pepper
8 - 10 fresh basil leaves
1/3 to ½ c. heavy cream (I recommend substituting w/non-dairy creamer or plain soy milk instead for obvious reasons! ;-))
Directions: Cut peppers in half lengthwise; remove stems, seeds & ribs. Lay cut side down on baking sheet; place under broiler. Roast until skins blister & blacken, 15-20 minutes. Remove & cover with foil. Let cool 10-15 minutes. Peel off skins, chop into medium pieces, & set aside. (Note: This can be done the night before. Refrigerate the pieces in a covered dish. Add the pepper juice to the soup as well.)
Warm oil in large saucepan over medium heat. Add onion & sauté until translucent. Add chicken broth, water, salt and cayenne. Cover partially & bring to a boil. Reduce heat; simmer 15–20 minutes. Add roasted peppers & cook for 10 minutes more.
Drain peppers & onion in colander, reserving liquid. In batches, puree peppers & onions in food processor or blender. Return puree & reserved liquid to saucepan and reheat. Cook, stirring for 3-4 minutes. Stir in lemon juice & cook 1 minute more. Taste & adjust seasonings. Stir in 1/3 of shredded basil. Serve & float 1-2 Tbsp. cream on top & sprinkle with remaining basil. Serves 4.
Wednesday, November 26, 2008
4 cups fat free chicken broth
1 cup water
1 tsp olive oil
1 quick spray of cooking spray
3 medium carrots, chopped
2 medium parsnips, chopped
1 yellow onion, diced
2 cloves garlic, diced
2 tbsp fresh chopped thyme (or more, to taste)
1 or 2 medium bay leaves
salt and pepper, to taste
Add olive oil, a quick spray of cooking spray (to coat) onions, garlic, and thyme to a large pot and sautee until onions are soft.
Add carrots, parsnips and bay leaf, and sautee another 2 to 3 minutes.
In a colander, quickly rinse yellow peas, then add peas, broth, and water to sauteed vegetables.
Stir, and bring to a boil.
Cover and let sit until peas become soft. Add salt and pepper to taste.
(If you have a hand-held puree machine, I like to puree part of the soup while it is still in the pot. I also like to leave part of the soup chunky, so it's half pureed, half chunk. If not, the soup is delicious as it is!)
Tuesday, November 11, 2008
Prep Time: 10 minutes
- 1 16 oz can of chickpeas or garbanzo beans
- 1/4 cup liquid from can of chickpeas
- 3-5 tablespoons lemon juice (depending on taste)
- 1 1/2 tablespoons tahini
- 2 cloves garlic, crushed
- 1/2 teaspoon salt
- 2 tablespoons olive oil
Preparation:Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.
Place in serving bowl, and create a shallow well in the center of the hummus.
Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional).
Serve immediately with fresh, warm or toasted pita bread, or cover and refrigerate.
This is very similar to my recipe but I can't eat raw garlic so I often just omit the garlic altogether which I'm sure would make some purists freak out. However, I've was thinking that a roasted garlic hummus might be kind of nice. Anyone have a good recipe?
Also, a note - you can use a little peanut butter if you don't have any tahini in the house (which I often don't).
Rambonie also posted this interesting looking recipe. I'm almost afraid to try it but it does sound kind of good.
1 (16 ounce) can garbanzo beans
1 (15 ounce) can pumpkin puree
juice of one lemon
1/3 cup extra-virgin olive oil
1/2 cup tahini paste
1 cloves garlic, minced
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground allspice
salt to taste
Drain the garbanzo beans, reserving the liquid. Place the beans and 1/2 cup of the reserved liquid into a blender, and puree until a smooth paste forms. Add the pumpkin puree, lemon juice, olive oil, tahini, garlic, cinnamon, nutmeg, and allspice. Cover and puree again until smooth. Use additional cooking liquid as needed to achieve a smooth consistency. Season to taste with salt.
He later told me he thought the Pumpkin Hummus wasn't that great, and thought it was too garlicky. He said he thinks "the next batch will come out better, a little less spicy, a little sweeter and more pumpkinier."
I'd love to find a good recipe for 60 Peppercorn Hummus that I buy at the grocery store. Yummy. I've thought about just throwing a bunch of cracked pepper into my home made hummus but I haven't tried it yet.
Update: Maybe this one for Peppercorn Hummus?
or this one for Roasted Garlic Hummus?
I'll let you know after I've tried them.
Thursday, November 6, 2008
I've been trying to get more meat alternatives and more fruit and vegetables into my diet, and cut out as much processed foods as possible. The toughest thing is doing that when I'm tired, or busy. When I plan ahead, and shop properly, it's a lot easier to stay on track. Also, my family enjoys it when I make certain standards during the week and they are not always the best choices for me. We eat a lot of things made with burger so I've trying to replace beef with chicken or turkey for starters. I have also tried to replace regular pasta with whole wheat and often I will skip the wrap or the bread when the boys want to have soft tacos, burgers, or sloppy joes.
Things I've noticed.
When I was training, I ate about 55-60% carbs, 20-25% fat, 20-25% protein. Right now, in the off-season, I haven't paid a lot of attention to that balance but I doubt it's that far off.
To maintain my weight, I need to eat about 1400-1500 calories per day. If I eat extra to cover calories lost when working out, I have to be careful or I gain weight.
I would be happy if I could eat 1800-2000 calories a day because that's what I FEEL like eating. Anything less than 2000 calories a day feels like deprivation.
Last summer when I was training hard for 8-10 hours a week, I could eat 'normally' (probably about 2000 calories a day) and not gain weight. To lose weight, I need to work out 30-60 minutes a day AND cut down on calories. To maintain my weight, I need to eat carefully and exercise regularly.
I find all of this very challenging but I have maintained a 20+ lb weight loss for over two years now. It's a constant battle.
So a typical day, when I'm being "good" looks like:
Breakfast is always the same thing.
Yogurt, 1/4 c oatmeal, 1/2 oz walnuts, 1/2 banana or 1/2 cup mango.
Coffee with 2 sugar and cream
- 1-2 pieces of fruit
- 2-3 raw veggies (carrots, peppers, snap peas most often)
Plus one of the following:
- turkey chili on brown rice (with veggies), 1/2 slice whole grain bread
- one of my filling vegetable/grain/bean soups
- whole grain crackers and hummous, tuna, cottage cheese, 1 oz cheddar
- big salad with a protein and a slice of whole grain bread
Snack - fruit, green tea
- 3-4 oz lean meat or alternate protein
-1/2 cup brown rice, whole grain pasta, sometimes 1/2 baked potato
- more raw veggies or salad with lemon juice or low fat dressing
- sometimes cooked veggies
dessert= fruit (blueberries or raspberries) with 1 piece dark chocolate
1 glass red wine.
I TRY TO EAT:
- to eat blueberries, walnuts, kale, and other 'high nutrient' foods every day.
- olive oil only
- olive oil becel when I want butter
- strained plain yogurt instead of mayo on everything
- green tea, cold or hot
- low-glycemic carbs except after training
I TRY NOT TO EAT:
- white flour products
- processed junk food - chips, crackers, donuts....
- more than one cup of coffee a day (1 T creamo, 2 tsp sugar, can't stand it any other way)
- food high in fat
- food high in nitrates (processed meats, sausage etc)
AFTER A WORKOUT:
- I drink chocolate milk and eat a lean turkey and veg sandwich. Depending on how hard the workout is, I will allow myself high-glycemic carbs at this point.
garlic or garlic powder
salk and pepper
1-2 T olive oil
Chop 2-3 carrots, 2-3 celery, 1/2 onion
Could also add chopped mushrooms, peppers, tomatoes. snap peas....)
1 litre (1 quart?) chicken stock (or homemade or veggie or cubes...)
1/4 - 1/2 cup brown rice
(You could also add pasta or black beans or ?)
Chop one large chicken breast and brown with garlic powder, salt and pepper, (or diced garlic) in a little olive oil in a medium soup pot. Add chopped carrots, celery, onion, any other vegetable you want to add (mushrooms, peppers, diced tomato, snap peas...). Stir the mixtures to coat well and soften the vegetables. Scrape bits off the bottom. Stir in 1/4c -1/2c brown rice. Add 1 quart of chicken stock and bring to a boil. Simmer for 15-20 minutes, stirring occasionally. If you simmer low, keep a cover on. If you cook higher, do not cover and add a bit more water as needed.
Check seasonings. Add oregano, basil, or thyme if you like.
You could make this with veg broth if you wanted.
Make about three 2 C servings.
I made this and I like it for lunch on school days.
1 cup wheat berries (I had to buy bulgher wheat)
1 cup pot or pearl barley
2 cups grape or cherry tomatoes
1/4 cup olive oil
1/4 cup balsamic vinegar
2 cloves minced garlic(I only used one)
1/4 tsp dried thyme
1/4 tsp each salt and pepper
2 green onions, thinly sliced
1/4 cup goat cheese, crumbled
Rinse wheat berries, place in bowl. Cover with 2" water and soak for 12 hours., Drain
Stir into a pot of boiling salted water. Reduce to medium-low, cover and simmer stirring occasionally, for 30 minutes.
Stir in barley, cook covered another 20 minutes. Drain and transfer to large bowl.
Meanwhile cut tomatoes in half. Heat oil in skillet and cook tomatoes, vinegar, thyme, S&P until warm and softened, about 5 minutes. Pour over wheat / barley mixture. Toss well. Sprinkle with cut green onions and goat cheese.
Make 6 servings
Pro - 7g
Carb - 52g
Fibre - 7g
Fat - 11 g (2g saturated)
* I think when I made this, I also added some diced red peppers to the final mix.
Monday, October 27, 2008
Just click on the recipe and you'll have a larger, more 'readable" image.
Tuna and Tomato Salad
Monday, October 20, 2008
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.
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?
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.
Nutrients (with pasta)
Carbs: 65 grams
Fat: 6 grams
Protein: 34 grams
Fiber: 5 grams (probably more fiber with brown rice)
Sunday, October 19, 2008
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
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 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)
Preparation time 15 min
Cooking time 10 min
Makes 12 cups (3 L)
Wednesday, October 15, 2008
Mango cubes (thawed or fresh)
Chopped red or yellow peppers
Diced cooked chicken
Strained plain yogurt
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
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
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
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!