Recipes

5 Foods to Keep Your Heart Healthy!

Heart healthy foods Feb 20 2017 - Sue L - 1

February is Heart Month! Did you know that 9 out of 10 adults have at least one risk factor for heart disease? The good news is that eating the right foods can keep your heart healthy.

Watch my interview on CTV Your Morning

Whole grains
Barley and oats specifically contain a special type of fibre called beta-glucan. This type of fibre has been shown to lower blood cholesterol which is important since high blood cholesterol is a risk factor for heart disease. The beneficial amount is 3 grams of beta-glucan fibre which is found in 1 cup of cooked barley or 1½ cups of cooked oatmeal.

Try this recipe – Vegetable, Bean & Barley Stuffed Peppers

Nuts
Research shows that eating about 1.5 to 3.5 servings of nuts 5 times or more per week can also lower the bad LDL (low density lipoprotein) cholesterol. All nuts have high proportions of healthy fats – these are called monounsaturated and polyunsaturated fats – and it’s these fats which help to reduce our cholesterol levels. Nuts are packed with nutrition like protein, vitamin E, selenium, folate and even calcium but the calories do add up, so keep in mind that a portion size is about ¼ cup. One easy way to eat more nuts is to eat them as a snack. Or you can easily add nuts to your oatmeal, in your baking recipes or in a stir-fry.

Soy protein
About 20-25 grams of soy protein helps to lower blood cholesterol levels. Plus soy protein is a great vegetarian protein. To get this amount of soy protein, try any one of these options:
– ¾ cup cooked tofu or
– ¾ cup cooked edamame beans or
– 1 cup fortified soy beverage with ¼ cup roasted soy nuts

Fish
Fatty fish such as salmon, rainbow trout, artic char, mackerel and sardines are super sources of heart healthy omega-3 fats. These omega-3 fats can reduce inflammation and blood clotting. Aim to fish at least twice a week. A serving is 75 g of cooked fish or about the size and thickness of your palm.

Try this recipe – Salmon with Peanut Cucumber Relish

Veggies and Fruit
You can’t go wrong eating more fruit and veggies. Fruit and veggies are superstars for fibre, vitamins, minerals and antioxidants which protect us from not just heart disease but other health conditions too such as high blood pressure, cancer and diabetes. As a general rule, try to have 1-2 servings of veggies or fruit at every meal and snack. Or just think of filling half your plate with veggies and fruit at every meal.

Lucky Foods for the Lunar New Year!

Kung Hei Fat Choy! January 28, 2017 is the Lunar New Year and it’s the Year of the Rooster!

Watch my TV interview about the do’s and don’ts as well as lucky foods to ring in the new year!

DO…
• Wear red! It’s a lucky colour and is thought to scare away the bad spirits!
• Repay your debts so that you have no money owning going into the New Year.
• Give or accept lucky money envelopes. If you’re married, you give lucky money to your kids, nephews and nieces. If you’re single or unmarried, you can still receive these lucky money envelopes from your parents.

DON’T…
• Clean, sweep or dust your house because it will sweep out the good luck.
• Wash your hair. This is also thought to wash away the good luck and good fortune.
• Speak any negative words. For example, don’t talk about death and don’t say the number “four” because this sounds like the word for “death” in Chinese.

LUCKY FOODS

Fish
Fish
This is always on the menu for the Lunar New Year because the Chinese word for fish sounds like the word for “abundance” or “having a lot”. Fish symbolizes an abundance of money and wealth. The steamed white fish is served whole, with the head and tail intact, as this symbolizes a good start and end to the new year. The head of the fish is turned towards the elders as a sign of respect.

Chicken Wraps
Chicken
The Chinese word for chicken sounds like the word for “prosperity”. In this Lucky Chicken Lettuce Wrap recipe, you can use chicken breast or ground chicken. The fresh green lettuce (“choy”) represents wealth. Also, iceberg lettuce, bibb lettuce and romaine lettuce all symbolize longevity.

Dumplings
The boat shaped dumplings symbolize wealth and resemble the shape of the gold and silver ingots which were used as money 2,000 years ago. Legend has it that the more dumplings you can eat on New Year’s, the more money you will have in the year!

Noodles
Long noodles symbolize a long life. The noodle dish is often prepared as a vegetarian entrée and is made with a variety of vegetables – carrots for the lucky colour orange, and cabbage for the wealthy “choy”.

Oranges cookies Mandarin oranges and almond cookies
For a sweet start to the New Year, enjoy mandarins / clementines and almond cookies. Oranges with the stems and leaves intact symbolize life and longevity.

Lucky Chicken Lettuce Wraps

Chicken Wraps

January 28th, 2017 is Chinese New Year! Ring in the New Year with this lucky appetizer – chicken symbolizes prosperity while lettuce symbolizes wealth! Bonus – the wraps are fun to eat and taste great!

Ingredients
4 – 5 T hoisin sauce
2 T light soy sauce
2 T rice wine vinegar
1 tsp sesame oil
1 tsp cornstarch
1 pound ground chicken (or diced chicken breast)
2 teaspoons canola oil
1/2 onion, diced
2 carrots, diced
1 8-ounce can water chestnuts, drained and diced
3 cloves garlic, minced
1 T ginger, minced
1 head Bibb, Boston or romaine lettuce
Red pepper, julienned (for garnish)
Green onions, julienned (for garnish)

Directions
1. In a small bowl, mix the hoisin sauce, soy sauce, rice wine vinegar and sesame oil. Whisk in cornstarch. Set aside.
2. Heat 1 tsp of canola oil in a frying pan over medium heat. Add the ground chicken and crumble it with a spoon or spatula as you are cooking it. Cook for about 8 minutes or until the internal temperatures reaches 165 F. Transfer the cooked chicken to a clean bowl.
3. Heat 1 tsp of canola oil in the frying pan. Add the onions and carrots, and cook until tender. Add water chestnuts, garlic and ginger. Cook for about 30 seconds.
4. Add the chicken back to the pan. Stir in the sauce and continue cooking until the sauce begins to bubble and the chicken is thoroughly coated with sauce.
5. Gently separate the lettuce leaves. Wash and pat the leaves dry. Place a large spoonful of the chicken mixture in the centre of the lettuce leaf. Garnish with red pepper and green onions. Enjoy!

Makes 6 servings.

Last Minute DIY Holiday Gifts from the Kitchen!

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There’s something so special about making – and receiving – a homemade gift!
Here are my five gift ideas which use common ingredients from your kitchen!

Watch my interview video for step-by-step instructions.

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DYI Gift #1: Mini Clementine Wreath
Everyone loves clementines this time of year! Take this seasonal fruit to make a cute wreath.

Step 1: Cut a piece of clear wrapping paper or clear basket wrap about 2 feet long.
Step 2: About 6 inches from the top edge of the wrapping paper, place 8 mini clementines about 1 finger width apart.
Step 3: Fold the top edge of the wrapping paper over the clementines and continue rolling until you get to the end of the wrapping paper.
Step 4: Bring the two ends of the wrapping paper together to form a wreath shape and tie the ends together with floral wire or a large twist tie.
Step 5: Tie a little bow between each clementine.
Step 6: Finish off the wreath by tying a big bow at the bottom of the wreath to cover up the floral wire.

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DIY Gift #2: Soup in a Jar
A perfect gift for the health conscious person on your list. The fibre in beans and barley helps to lower blood cholesterol levels.

Step 1: In a 4 cup jar, layer 3/4 cup each of green split peas, red lentils and barley. Repeat the layers.
Step 2: Attach a wooden spoon or soup spoon.
Step 3: Include a gift tag with these cooking instructions: Heat about 2 T of vegetable oil on medium high heat in a heavy stockpot. Sauté one diced onion, 2 cloves minced garlic, 2 diced carrots and 2 stalks of chopped celery for about 5 minutes. Add the soup mix and 10 cups of broth. Bring the soup to a boil, then cover and simmer for 45 minutes or until barley is tender.

DIY Gift #3: Homemade Pancake Mix
The holidays can spell cookie overload! Give the gift of breakfast with this homemade pancake mix.

Step 1: In a tall clear bag, add 1 cup white flour, 1 cup whole wheat flour, 2 T sugar, 4 tsp baking powder and 1/4 tsp salt.
Step 2: Tie the bag with a festive ribbon.
Step 3: Attach these instructions on a gift tag: In a large bowl, whisk together 1 egg, 2 1/4 cups milk or buttermilk, 2 T oil or melted butter. Use a whisk to stir the pancake mix into the egg mixture. Heat a skillet with butter on medium high heat. Pour 1/4 cup of batter at a time per pancake. Cook for 1 1/2 to 2 minutes until bubbles form on the pancake. Flip over and cook for another 30 to 60 seconds or until the pancake is set. Makes 12 pancakes.
Step 4: Attach a colourful whisk and/or a bottle of maple syrup.

chai-tea-mix
4. Chai Tea Mix
An aromatic mix for the tea lover on your list!

Step 1: In a small jar, combine: 1/2 T ground black pepper, 2 T ground cinnamon, 2 T ground ginger, 1 T ground cardamom, 1 T ground cloves, 1/2 T ground nutmeg.
Step 2: Attach a gift tag with these instructions: To make a cup of chai tea, add 1/2 tsp of the tea mix with 1 cup of hot milk and 2 tsp of black tea. Optional – add sugar to taste.
Step 3: Pair the chai tea mix with a festive mug and you’re all set!

coupons
5. DIY Coupons
Give the gift of your time or service.
Think beyond the kitchen and offer gifts that continue to give all year long.

Step 1: Hand write or print your own coupons.
Step 2: Place them in a tin or stocking stuffer. Have fun and be creative!

Here are some coupon ideas:

To spouse / partner / friend:
– No cooking tonight. Dinner on me at the restaurant of your choice.
– One month no garbage duty.
– Lunch on me today!
– One free night of babysitting.

To child from parent:
– Breakfast in bed!
– Stay up one hour past your bedtime.
– Dinner and movie with mom.

To parent from child:
– Free car wash by hand.
– Breakfast in bed!
– I’ll clean up my room without complaining.

Happy holidays and all the best for the New Year!

5 Ways to Up Your Protein

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Want to build those muscles? For optimal muscle protein synthesis, aim to have 20-30 grams of protein at every meal. For most of us, this means pumping up the protein at breakfast and dialing down the protein at dinner time.

Watch my TV interview to see if you’re getting enough protein at every meal.

Here are 5 easy ideas to help you get enough.

1. Egg Sandwich – Start with 2 large eggs and add 2 T of grated cheese. Whip up some scrambled eggs or an omelet with veggies. Roll it up in a whole wheat tortilla. 20 grams of protein.

2. Greek Yogurt Smoothie – Make your favourite smoothie with 1 cup of Greek yogurt. Easy! 20 grams of protein.

3. Soup and Sandwich – Warm up to a bowl of minestrone soup and 1/2 veggie sandwich. For the sandwich, try Canadiana Rustic Bean Bread (made by Country Harvest) with with 2 T hummus and your favourite fresh veggies. Add a slice of cheese to the sandwich or add 3/4 cup Greek yogurt for dessert. 30 grams of protein.

4. Super Salad – Fill at least half your plate with leafy salad greens and colourful veggies. Top it with 3 ounces of cooked lean meat (about the size of a deck of cards). 20 grams of protein

5. Protein Power – Grab a handful of nuts and team it up with a latte made with 1 cup of milk or fortified soy beverage. 20 grams of protein.

Barley Butternut Squash Risotto

barley-butternut-squash-risotto-crop
I made this wonderful side dish for Thanksgiving dinner this year! It’s one of my all-time favourite recipes from Lucy Waverman’s cookbook Dinner Tonight.

Barley contains a unique fibre called beta-glucan. This type of fibre has been shown to reduce blood cholesterol levels. Butternut squash is filled with beta-carotene, which is converted to vitamin A, and important for vision and a healthy immune system.

Ingredients
5 cups chicken stock or water (I use lower sodium chicken stock)
2 T olive oil or canola oil
1 onion, chopped
2 cloves garlic, chopped
2 cups diced butternut squash (about 1/2 small butternut squash)
1 cup uncooked pearl barley
salt and pepper to taste
2 T chopped parsley
1/2 cup grated Parmesan cheese

Directions
1. Heat stock in pot until simmering.
2. Heat oil in heavy pot on medium heat. Add onion and cook for 1 minute. Add garlic and cook for 1 minute or until onion is soft.
3. Add squash and cook for 2 minutes. Stir in barley and sauté for 1 minute or until barley is coated with oil.
4. Add 1 cup stock, bring to boil and simmer, stirring occasionally, until barley absorbs most of stock. Add 2 more cups stock and cook for 20 minutes or until most of stock has been absorbed.
5. Stir in 1 cup more stock and cook, uncovered, stirring frequently, until stock is absorbed, about 5 minutes. Add remaining stock and cook and stir until barley is tender, about 10 minutes longer. Season well with salt and pepper.
6. Beat in parsley and cheese. Serve immediately. Risotto thickens as it sits, but it can be reheated by beating in more stock or water.

Makes 4 servings.

Fresh Shrimp Spring Rolls

Shrimp Rice Rolls

A refreshing light meal or cool summertime appetizer when it’s just too hot to cook! Bonus – you can use fresh mint and basil straight from your garden!

Ingredients
2 ounces rice vermicelli noodles
8 rice wrappers (about 8.5 inches in diameter)
12 cooked, large shrimp – peeled, deveined, and cut in half lengthwise
Fresh basil leaves
Fresh mint leaves
1-2 carrots, julienned about 2 inches long
1/2 cucumber, julienned about 2 inches long

Shrimp Rice Rolls ingreds

Directions
1. Boil water in a kettle. Pour boiling water into a large bowl. Soak rice vermicelli in hot boiling water for about 5 minutes or until noodles are soft. (Or boil rice vermicelli in water for 5 minutes.) Drain.
2. Fill another large bowl with warm water. Carefully dip one rice wrapper into the warm water for 8-10 seconds so that the rice wrapper softens.
3. Place rice wrapper flat on a cutting board. Place 3 shrimp halves in the middle of the rice wrapper. On top of the shrimp, layer on 3 basil leaves, 3 mint leaves, about 1 Tbsp of rice vermicelli noodles, 2 carrot sticks, 2 cucumber sticks. Leave about 2 inches uncovered on each side of the rice wrapper.
4. Fold the short uncovered sides in towards the centre. Tightly roll up the rice wrapper.
5. Repeat with the remaining ingredients. As you are rolling up the remaining rice wrappers, cover the already made spring rolls with a damp towel to prevent the rice wrappers from hardening.
6. Serve with a sweet chili or peanut dipping sauce.
Makes 8 spring rolls.

Asian Pork Tenderloin

Pork tenderloin recipe
Flavourful and tender, you’ll love this on its own, in a Bánh Mì or in a Cuban-style sandwich.

Directions
2 pork tenderloins (about ¾ – 1 lb each)
¼ cup light soy sauce
2 Tbsp brown sugar
2 Tbsp Dijon or honey mustard
2 Tbsp sesame oil
2 cloves garlic, minced
salt and pepper to taste

Directions
1. Trim off the silver skin on the pork tenderloin.
2. In a small bowl, make the marinade: whisk together the soy sauce, sugar, mustard, oil, garlic, salt and pepper.
3. Place the pork tenderloin in a large re-sealable plastic bag and pour in the marinade. Seal the bag and refrigerate for at least 2 hours or ideally overnight, turning the bag occasionally so that the pork is all coated.
4. Preheat oven to 375°F.
5. Transfer the pork tenderloin to a foil-lined baking dish.
6. Cook in preheated oven for 35-45 minutes or until a thermometer inserted into the centre reads 160°F.
7. Let stand 5-10 minutes before slicing.
8. Pour any remaining marinade into a small saucepan and bring to a boil. Drizzle over pork slices. Serve with green a green salad.
9. Use leftovers to make a Bánh Mì sandwich or a Cuban-style sandwich (see recipes below).

Makes 4-6 servings

Bánh Mì Sandwich
Slice a piece of French baguette lengthwise. Spread mayonnaise on each half of the bread. Add leftover pork slices, julienned cucumbers, julienned pickled carrots*, cilantro and a few slices of jalapeño pepper.

*To make Pickled Carrots: Combine ¼ cup white vinegar (or rice vinegar or cider vinegar) and ¼ cup white sugar in a small saucepan over medium heat. When the sugar has dissolved, remove from heat and stir in the carrots. Let the carrots stand for at least 30 minutes or overnight so that carrots soften. Drain well before adding to sandwich.

Cuban-style Sandwich
Slice a Panini roll lengthwise. Spread butter on the outside of each half. Spread mustard on the inside of each half. Add leftover pork slices, Swiss or provolone cheese and a few thin slices of pickles. Place sandwich in a heated Panini grill or sandwich press. Grill the sandwich until cheese has melted.

Pomodori Gratinati (Crunchy Tomatoes)

tomatoes cruncy recipe Florence

On my recent trip to Italy, Chef Stefania Borgioli taught me how to make this delicious dish! A great recipe for your garden tomatoes!

Ingredients
10 ripe tomatoes ( Sammarzano or Roma type)
1 garlic clove
Parsley
Basil
3 handfuls of bread crumbs
4 tbsp extra virgin olive oil
Parmesan cheese to taste
Salt

Directions
1. Cut tomatoes in half; gently remove the seeds, and salt them a little.
2. In a blender put all of the other ingredients to make a “panure” (breadcrumb mixture).
3. Put the tomatoes in a baking pan lined with parchment paper. Stuff the tomatoes with the panure.
4. Bake at 400F for about 20 minutes or until golden on top.
5. Enjoy hot or at room temperature. Perfect also to dress pasta.

Recipe printed with permission from Chef Stefania, Toscana in Bocca, Florence, Italy.

Lemon Garlic Pasta

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My kids love the taste of fresh lemons, so we created this pasta dish together.
It’s super easy, and best of all, I always have the ingredients on hand. Use this recipe as a guide and feel free to adjust to your own taste – add more garlic if you’re a garlic fan, add more lemon if you like it more lemony.

To make this a meal, top the pasta with your favourite protein and a big handful of vegetables. I like adding pan-seared shrimp with peas or grilled chicken with diced cherry tomatoes!

Ingredients
4 cups cooked, hot, drained linguine or spaghetti pasta
2 T olive oil
2 cloves garlic, minced
zest of 1 lemon
1-2 T fresh lemon juice
salt and pepper to taste

Method
1. In a pan, heat olive oil on medium heat. Sauté the garlic over medium heat for about about 45 seconds or until you can smell its wonderful aroma!
Be careful not to burn the garlic.
2. Add the cooked pasta to the pan and toss to coat. Remove from heat.
3. Sprinkle in the lemon zest and 1 T lemon juice. Toss.
4. Add salt and pepper to taste.
5. Taste test and add another 1 T of lemon juice if needed.
Optional: Add fresh basil leaves.