Recipes

Recipe of the Month – Curry Coconut Shrimp

Coconut shrimp recipe - 2

This has become one of my go-to dinners when I’m pressed for time. I always have all of the ingredients on hand, including frozen shrimp which I defrost quickly under cold running water as I’m chopping the onion. Thanks to AllRecipes.com for this wonderful recipe!

Ingredients
1 tsp canola oil
1/2 cup minced onion
1/2 cup minced red bell pepper
1 clove garlic, minced
1 tsp ground cumin
3/4 tsp ground coriander
1/2 tsp curry powder
1/2 cup light coconut milk
1 tsp sugar
1/2 tsp crushed red pepper flakes
1 lb shrimp, peeled and deveined
1 T cornstarch
1 T water
2 T chopped fresh cilantro

Directions
1. Heat oil in a large, nonstick pan over medium heat. Sauté onion, red pepper and garlic until vegetables begin to soften, about 3 minutes.
2. Season with cumin, coriander and curry powder. Cook for 1 more minute. Stir in coconut milk, sugar and crushed red pepper flakes. Bring to a boil. Reduce heat and simmer, uncovered for 2 minutes.
3. Sir in shrimp, and increase heat to medium-high. Cook and stir until shrimp is cooked through, about 4 minutes.
4. In a small bowl, combine cornstarch with 1 T water. Stir into shrimp mixture and cook until sauce has thickened. Stir in cilantro and remove from heat.
5. Serve with your favourite grain.

Recipe – Prosciutto-wrapped Mango Bites

Prosciutto wrapped mango bitesI found this fantastic appetizer recipe at myrecipes.com. Just 5 ingredients and takes 10 minutes to make. The taste is out of this world! Definitely a keeper!

Ingredients
1 ripe mango, peeled
1 ½ cups loosely packed arugula
1 package fresh basil
4 very thin slices of prosciutto or ham
1/4 teaspoon coarsely ground pepper

Preparation
1. Cut mango into 1/4- to 1/2-inch slices (about 16 slices in total). Place 1 mango slice on top of 3 arugula leaves and 1 to 2 basil leaves.
2. Cut each prosciutto slice lengthwise into 4 strips. Wrap center of each mango bundle with 1 prosciutto strip. Arrange on a serving platter, and sprinkle with pepper.

To make ahead, prepare recipe as directed. Cover with damp cloth and chill 30 minutes.

Options: You can substitute slices of honeydew, cantaloupe, apple or pear for the mango. If using apple or pear slices, dip them in lemon or lime juice first to prevent them from browning.

5 Reasons Why I LOVE Lentils!


1. Lentils are cheap. I paid $2.99 for a big package of dried green lentils which should be enough for at least 10 servings. Costing it out, that’s about 30 cents for a solid serving of protein! Not bad, especially when foods costs are skyrocketing these days.

2. Lentils are nutritious. A 3/4 cup serving of cooked lentils is a substitute for meat, an excellent source of iron and packs in about 25% of my daily quota for fibre.

3. Lentils need no soaking. Unlike many other dried beans, lentils don’t have to be soaked prior to cooking – a real time saver!

4. Lentils are versatile. For week 3 of my Pulse Pledge, I made Easy Lentils and Rice. Last week, I used a can of lentils to make an amazing Lentil Shepherd’s Pie.

5. Lentils are delicious. They add texture and soak up any spices or flavours in your recipe. Give these nutritious gems a try!

Easy Lentils and Rice
Makes 4 servings

Ingredients
1 tbsp canola oil
1 onion, chopped
2 cloves garlic, chopped
2 stalks celery, chopped
1 red or orange pepper, diced
1 tsp ground cumin
salt to taste
1 cup dried green or brown lentils
2 cups sodium-reduced chicken or vegetable broth

Directions
1. In a saucepan, heat oil over medium heat. Fry onion, garlic, celery and red pepper for a few minutes. Add cumin and salt. Continue cooking until onions are soft.
2. Stir in the lentils.
3. Add broth and bring to boil.
4. Simmer for about 35-40 minutes until the lentils are tender.
5. Serve over cooked rice, whole grain couscous or quinoa.

Pulse Pledge Week 2 – Lentil Shepherd’s Pie

[Thrilled to meet Chef Michael Smith!]

If you haven’t yet signed up for the Pulse Pledge, I encourage you to do it now and join this amazing global food movement! The challenge is to eat pulses once a week for 10 weeks – and you can do that!

Pulses are dried peas, lentils, beans and chickpeas. They’re super nutritious, delicious, versatile, economical and a sustainable food!

For Week 1 of my Pulse Pledge, I whipped up a delicious gluten-free Chickpea Chocolate Cake and shared with my friends and family.

This week, I made Lentil Shepherd’s Pie – it’s my all time favourite lentil recipe and tastes fantastic! I hope you’ll give it a try! I think Chef Michael would approve!

Lentil Shepherd’s Pie
Makes 6 servings
Serve with a side salad or other vegetable.

Ingredients
2 tsp vegetable oil
1 onion, chopped
2 carrots, chopped
2 cloves garlic, minced
1 can (19 oz/540 mL) stewed tomatoes
1 can (19 oz/540 mL) green lentils (drained and rinsed)
pepper
3 cups mashed potatoes (about 3 large)
1 cup low fat cottage cheese
4 green onions
salt

Directions
1. In a large skillet, heat oil over medium heat; cook onion, carrots and garlic, stirring occasionally, for 3-5 minutes or until softened.
2. Add tomatoes and break them up (if needed) with a potato masher or back of a wooden spoon. Reduce heat to medium and cook, uncovered for 15-20 minutes or until thickened.
3. Stir in lentils, season with pepper to taste. Transfer to a deep 8 cup (2 L) baking dish.
4. Combine potatoes with cottage cheese and green onions. Season with salt and pepper to taste. Spoon over lentil mixture to cover completely.
5. Bake, uncovered, in 400 F (200 C) oven for 35 minutes or until heated through.

Recipe Source: The Canadian Living Light and Healthy Cookbook, 1991

Comments/Review: You could also use dried green lentils instead of canned. Just simmer 1 cup (250 mL) of rinsed lentils with about 5 cups (1.25 L) of water for 25 minutes or until tender, then drain well and add to recipe.

Chickpea Chocolate Cake (gluten-free)


What can you make with one can of chickpeas? A delicious gluten-free chickpea chocolate cake! I raved about this cake in my recent nutrition trends interview on BreakfastTV Toronto. Super easy and tastes amazing!

Ingredients
1 1/2 cups semisweet chocolate chips
1 (19 ounce) can chickpeas, rinsed and drained
4 eggs
3/4 cup white sugar
1/2 tsp baking powder
1 T icing sugar (for dusting)

Directions
1. Preheat the oven to 350 F. Grease a 9-inch round cake pan and line with parchment paper.
2. Place the chocolate chips in a microwave-safe bowl. Melt chocolate chips for about 2 minutes, stirring every 20 seconds after the first minute, until chocolate is melted and smooth. If you have a powerful microwave, set the power at 50%.
3. Combine the beans and eggs in the bowl of a food processor. Process until smooth. Add the sugar and baking powder. Pulse to blend.
4. Pour in the melted chocolate and blend until smooth. Transfer batter to the prepared cake pan.
5. Bake for 35-40 minutes or until a knife inserted into the centre comes out clean. Cool in the pan on a wire rack for 10-15 minutes. Invert the cake onto a serving plate and dust with icing sugar just before serving.

Recipe Source: http://allrecipes.com/recipe/149550/garbanzo-bean-chocolate-cake-gluten-free/

Comments/Review: Instead of a food processor, I simply used a Magic Bullet to blend the chickpeas and eggs (half of the chickpeas with 2 eggs at a time). I then poured everything into a large bowl and added the sugar, baking powder and melted chocolate. When I first made this recipe, my then 7 year old daughter declared gleefully, “I’m so lucky. I got the piece of cake without any bean in it!” Fooled her!

Get ready for International Year of Pulses!

The United Nations has declared 2016 as International Year of Pulses!

Dried peas, beans, lentils and chickpeas are examples of pulses. Packed with nutrition, pulses are are a super sources of fibre, iron and protein.

Research from the Canadian Medical Association Journal found that eating 1 serving (3/4 cup) of pulses three times a week lowered the “bad” LDL cholesterol by 5%. Because pulses are a low Glycemic Index food, they cause a slower rise in blood sugar – that’s good news for people with diabetes or anyone watching their blood sugar levels.

Here are some of my favourite pulse recipes which I’ve collected over the years! Enjoy!

Vegetarian Shepherd’s Pie (made with lentils)

Black Bean Veggie Burgers

Red Lentil & Vegetable Dal

Chickpea Chocolate Cake (you’ve got to try this!)

Book Review: The Essential Cancer Treatment Nutrition Guide & Cookbook

Whether you’ve been diagnosed with cancer, are a cancer survivor, or are a caregiver to someone with cancer, this new book is a must-have resource.

Author and fellow dietitian Jean LaMantia shares easy-to-read information about cancer basics and conventional cancer therapies. Her glossary of cancer terms, guide to preparing for cancer therapy, and tips for managing the side effects of cancer treatments are all welcome knowledge for anyone who may be feeling overwhelmed with the fear, pain and worry of cancer.

LaMantia knows what she’s talking about. She herself is a cancer survivor and was a key member of the support team for her father’s journey with cancer. Specializing in cancer care, LaMantia is also a program leader for Wellspring, a national cancer support agency.

The book has been very well researched and includes a detailed reference section. Oncologist Dr. Neil Berinstein assisted in interpreting the latest evidence-based information about cancer and nutrition.

Understanding how cancer can impact appetite and nutritional needs, LaMantia offers sample menus for dealing with common side effects. To make meal planning easier, all of the 150 recipes are identified as suitable for dealing with various side effects such as constipation, dehydration, sore mouth, low appetite, taste aversions and taste alterations. High fibre, high protein and risk reduction recipes are also noted. The array of FAQs and survivor wisdom quotes throughout the book add extra insight and helpful advice.

LaMantia’s hope is that her book will make your cancer journey a little easier. With her personal insights, detailed information and sound professional advice, I believe it will.