Tag Archives: healthy

Fruity Breakfast Pilaf (made with steel-cut oats)

Posted on by Andrea
Fruity Breakfast Pilaf with pecans (optional)

Fruity Breakfast Pilaf with pecans (optional)

fruity breakfast pilaf

fruity breakfast pilaf

I love this recipe, not only because it’s delicious, but because of it’s make-ahead ability, ensuring you have a healthy, low-glycemic breakfast that really sticks to your ribs.  Steel-cut oats are used, making this recipe a lower glycemic option to flaked oats or instant oats. Remember, the more processed oats are (or grains in general),  the quicker they convert to sugar in your body. So, it takes some extra time to cook these oats (30 minutes), but when you make a batch large enough for 4 or 5 days, it’s not really that much of a time investment. Just reheat in the microwave and Bob’s yer uncle, as they say.  Feel free to change up the fruit and nut component to your liking. You can find steel-cut oats in every grocery store in the cereal aisle.  ***You can use any grain in this recipe (rice, millet, quinoa – just adjust the water amount and cooking time according to package directions).***

Fruity Breakfast Pilaf

adapted from VB6 by Mark Bittman

serves 6 

Ingredients:

1.5 tbsp cooking oil (I used coconut oil)

I 1/3 cups steel-cut oats

1/2 tsp salt

1/4 tsp each nutmeg, cinnamon, ginger

2 tbsp real maple syrup

1/2 cup chopped pecans

2 cups berries, fresh or frozen (divided – 1 cup added at end of cooking)

4 cups water

Directions:

Put the oil in a large non-stick pan or medium-sized saucepan over medium heat.  When it’s hot, add the steel cut oats. Cook and stir for approximately 4 minutes until kernels are starting to colour and are well covered in oil. Add salt and spices, stirring until fragrant.  Add 4 cups of water, maple syrup and 1 cup of fruit. (I used blueberries). Stir, bring to a boil, then lower heat to a simmer. Cover and let cook, stirring occasionally for about 25-30 minutes, until most of the water is absorbed and oat kernels are tender.

Uncover, and stir in remaining cup of fruit (I used raspberries) and serve with milk product of choice (very nice tasting with nut milk or coconut milk beverage) and additional nuts, if desired.  You can eat these without any milk product if you prefer.

If making ahead, let cool (covered) then place in a container and refrigerate for up to 5 days.  Reheat individual portions in microwave, or in a pan on the stove with a little additional water.

steel cut oats

steel cut oats

Saute oats in oil, add spices

Saute oats in oil, add spices

add water, syrup, nuts and fruit

add water, syrup, nuts and fruit

simmer, covered (stirring occasionally) for 25-30 mins

simmer, covered (stirring occasionally) for 25-30 mins

serve with milk product of choice and nuts (optional)

serve with milk product of choice and nuts (optional)

Healthy Sweet Potato Breakfast Cookies

Posted on by Andrea
Healthy Sweet Potato Breakfast Cookies

Healthy Sweet Potato Breakfast Cookies

IMG_4760

I like to have a stash of these in the freezer.  They’re great for breakfast on the run, or as a snack you can throw in your purse on those days when you’re running around and lunch doesn’t look like an option.  Either way, they are a (gluten free) energy boost that is tasty with minimal sugar.  Using organic ingredients and local, farm-raised eggs ups the anti on nutrition here as well. Continue reading →

Butternut Squash and Apple Soup

Posted on by Andrea

Butternut Squash and Apple Soup

As the frosty days of January settle in, it’s such a comfort to have some warm and soothing soup. I made a batch of this squash soup and enjoyed it so much.  I’m sure it tastes better the second day too.  This is an easy recipe and the addition of a bit of orange or apple juice and a grated apple at the end just balance it out perfectly. I added 2 tsp of curry powder when I cooked the onions…for those of you who know me, you know I love me some curry. If you love it,  add the curry too…but this soup stands up beautifully on it’s own as well. Here’s to keeping cozy.

Butternut Squash and Apple Soup

Makes about 9 cups

1  2lb (approx) butternut squash diced (about 5 cups)

1/4 cup butter

1 large onion, diced

2 cloves garlic, minced

2 tbsp fresh ginger, minced

5 cups chicken or vegetable stock

2-3 tbsp orange juice or apple cider

1 large apple, grated

Directions:

In large saucepan, over medium heat, melt butter. Add onion and cook until softened, about 7-8 minutes. Add garlic and ginger, stir and cook 2 minutes. Add squash and stock. (enough to cover).  Increase heat, bring to a boil, then reduce heat to a simmer and cook until squash is tender, about 15 minutes.

Using handheld blender, puree soup.  Add orange juice or apple cider, and grated apple. Taste and adjust seasoning – salt/pepper.

*this soup is also excellent with the addition of curry powder. Stir 2 tsp. in after adding garlic and ginger.

Saute onions, garlic, ginger - add squash and stock.

When squash is tender, puree soup with a handheld blender

Add orange juice or cider and grated apple. I like to use granny smith's.

So delicious and easy. And you can see me in the spoon. 😉

Asian Lemon Chicken

Posted on by Andrea

Asian Lemon Chicken

Here is an easy and fairly quick recipe for lemon chicken — the addition of soya sauce, toasted sesame oil and ground coriander give it some Asian flair.  Follow the steps and you will have a decent meal on the table in about 40 minutes. We enjoyed this with some basmati rice and a green salad.  Stir fried veggies would be perfect alongside instead of salad.

A critical step is in the preparation of the chicken. Preparing it “cutlet” style (as described below) makes all the difference.  Your surface area is doubled, meaning that you’ve got that much more area for flavour in every bite. So try to master that technique – it works well with chicken parmesan and my other lemon chicken recipe – Chicken Piccata.

Asian Lemon Chicken

adapted from Chatelaine magazine

serves 4

Ingredients

4 boneless, skinless chicken breasts

mixture #1

zest of one lemon

2  tsp ground coriander

1  tsp chili flakes (optional)

1  tsp salt

mixture #2

3/4 cup chicken broth

1/2 cup white wine

2 cloves garlic, minced

1 tsp toasted sesame oil

mixture #3

1 tbsp cornstarch

1 tbsp water

2 tsp soya sauce

Directions

Mix together each ‘mixture’ as outlined above.

Prepare Chicken Breasts:

Place one chicken breast on cutting board. Using a sharp knife (a fileting knife is ideal) and pressing your hand on top of breast to keep it in place, slice chicken breast in half horizontally, being careful to ensure you don’t cut your hand.  Continue with remaining chicken breasts until all are sliced.

Place 2 pieces of chicken on cutting board;  cover with plastic wrap and pound gently until evenly flattened. Continue until all pieces are flattened then place them in a medium sized bowl and coat with spice mixture #1.  Your flattened chicken pieces can now be referred to as “cutlets”.

Heat a large pan over medium-high heat. Coat pan with about 2 tsp of vegetable oil.  When pan is hot, place 4 of the chicken cutlets in pan and cook until browned on both sides, about 5 minutes. Remove from pan and place in a  bowl while you cook the remaining 4 pieces.  Add  browned chicken and any accumulated juices back into the pan and pour in mixture #2. Turn heat to medium and let chicken simmer for 10 minutes.

Move chicken to the sides of the pan, making an opening in the center of the pan juices and pour in mixture #3. Stir until thickened, lowering heat if necessary and sauce is evenly mixed. Serve and enjoy.

slice chicken breast horizontally, using a SHARP knife. (a dull knife is a waste of time)

pound your meat (gently, for gawd’s sakes)

Mixture #1 – spices – coat chicken pieces

brown chicken, 4 pieces at a time. Brown. So it has flavour.

after chicken is browned, add in Mixture #2, continue cooking.

pour in Mixture #3, stirring until thickened.

Turkey Apple Meatloaf

Posted on by Andrea

turkey apple meatloaf

I love turkey burgers…so thought I’d try this recipe when I saw it in the Kingston-Whig Standard while I was waiting for my oil change.   Give this a try, it’s easy and it’s seasonal with finely diced apples in it.  The recipe calls for 2 pounds of ground turkey, so I divided it into two 8 x 4 aluminum loaf pans, instead of one large loaf (but go ahead if that’s the size loaf pan you have on hand)-one for dinner, one for sandwiches the next day. I enjoyed both, but let’s face it, a meatloaf sandwich is special and this one does not disappoint.

Turkey Apple Meatloaf

adapted from Foodland Ontario

1 tbsp vegetable oil

1 medium apple, finely diced

2 cloves garlic, minced

2 small or 1 large firm apple, finely diced

1/4 cup chopped fresh parsley (if you have it, I didn’t use it)

2 lb ground turkey

1 egg yolk

1/2 cup bread crumbs

1 tbsp dijon mustard

2 tsp worcestershire sauce

1.5 tsp salt

1/2 tsp freshly ground pepper

2 tbsp bbq sauce (I used PC Louisiana style mustard based bbq sauce)

Directions

In large skillet, heat oil over medium heat. Add onion, stirring occasionally.

Stir in garlic and apples; cook for about 3 minutes or until apples are tender. Remove from heat. Stir in bread crumbs and parsley, if using.

In large bowl, combine ground turkey, egg, mustard, Worcestershire, salt and pepper; stir in apple mixture until well combined.

Press turkey mixture lightly into two 8 x 4 aluminum loaf pans sprayed with cooking spray.  Spread bbq sauce over top of loaf (loaves).  Bake in 350°F (180°C) oven for about 40 minutes to  1 hour or until digital rapid-read thermometer registers 165°F (74°C).

saute onion, add garlic and apples and continue to cook until tender.

mix turkey with mustard, spices, egg, bread crumbs…

press into pans, top with bbq sauce

yum