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Barley Butternut Squash Risotto

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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.

Winners of the 2016 Grocery Innovations Show

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Here are a few of the winning products, as selected by the Canadian Federation of Independent Grocers.

black-water

blk. Alkaline Mineral Water
blk. is a pure alkaline water that is infused with fulvic trace minerals.This beverage is naturally black with no artificial dyes or colouring. Fulvic acid (also called humic acid) occurs naturally in soil and sediment. Like all plain, unflavoured waters, blk has zero calories, zero sugar and zero caffeine.
My take: Tastes earthy. There are no human requirements for fulvic acid. Might make a good Halloween drink.

goh-goh-granola
goh-goh cereal
goh-goh cereal is made with air-dried milk. The first two ingredients are whole grain rolled oats and goh-goh whole milk powder. After adding water (warm or cold), the cereal is reconstituted. Available in two flavours: Honey, Hemp & Flax; and Raisin & Almond. A servings contains: 270-290 calories, 6-9 g fat, 43-45 g carbohydrates, 8-10 g protein, 3-4 g fibre, 15-20 g sugars and 10-15% DV (Daily Value) for calcium.
My take: Higher in sugars than I’d like, but tastes quite nice and is very filling. A novel idea for those who are camping, travelling or on the “goh”.

chickpea-beverage
Chickpea beverage
Made from organic chick peas, this is the first fortified chickpea beverage in the world. A serving (1 cup) contains: 70 calories, 2.5 g fat, 1 g omega-3 fat (from flaxseed oil), 2 g carbohydrate, 10 g protein, 0 g sugars and 30% DV (Daily Value) for calcium. (Vitamin D content not available.)
My take: Really does tastes like chickpeas. Contains more protein than other plant-based beverages such as almond beverage or rice beverage.

Fresh Shrimp Spring Rolls

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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.

Food Day Canada – Hug a famer, kiss a chef, eat real food!

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FoodDayCanada_Logo

This annual summer event actually started in 2003 as the “World’s Longest BBQ” as a grassroots effort to support local farmers, especially the Canadian beef industry which was hard hit by the news of mad cow disease.

Today, on the Saturday of every August long weekend, foodies across the country celebrate Food Day Canada.

Spearheaded by writer, author and culinary explorer Anita Stewart, Food Day Canada is a chance for all Canadians to celebrate and praise our farmers, fishers, chefs, researchers and home cooks.

I just spent hours soaking up the amazing info on the FoodDayCanada.ca website! It’s literally bursting with ideas and recipes to help you celebrate:
– Enjoy a delicious restaurant meal that features Canadian cuisine!
– Cook like a Canadian! Take a look at this long this list of delicious, tested recipes. Drool alert! Which one will you try?
– Shop like a Canadian! Stewart has complied an incredible list of 149 Canadian ingredients (in honour of Canada’s 149th birthday) that can help set the table. All I can say here is WOW!!
– Share the love. Post your stories and pics on social media with #FoodDayCanada and #CanadaIsFood. Be inspired and inspire others to join the celebration!
– Embrace Stewart’s mantra: Hug a farmer, kiss a chef, eat real food!

Pomodori Gratinati (Crunchy Tomatoes)

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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.

Intermittent Fasting – the new weight loss trend?

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Clock made of spoon and fork, isolated on white background

Fasting has been practiced for centuries around the world, typically for religious reasons. Now, intermittent fasting is becoming a trendy way to lose weight. But does it really work and should you try it?

There are a few variations of intermittent fasting:

Alternate day fasting was researched by Dr. Krista Varady who is an Associate Professor of Nutrition at the University of Illinois in Chicago. The idea is to alternate back and forth between eating about 500 calories one day and then eating a moderate high-fat diet the next day. In her research trials, she found that adults lost an average of 11 pounds in 12 weeks. Plus, the alternate day fasting lowered the participants’ levels of the “bad” LDL (Low Density Lipoprotein) cholesterol which helps to lower their overall risk for heart disease.

The 5:2 fasting diet is a modified version of the alternate day fasting diet. The general idea here, according to proponent Dr. Mark Mattson, is to eat no more than 500 calories on two non-consecutive days each week. On the other five days of the week, you can eat your usual diet. Mattson is a Professor of Neuroscience at the John Hopkins University. In his research, overweight and obese women who followed the 5:2 diet for six months lost just slightly more weight than women who were following a low calorie diet. Mattson is now exploring whether this diet can help improve brain health in seniors.

Time-restricted eating is another type of intermittent fasting where you only eat during a small window of time. This includes ideas such as a longer nighttime fast (for example, not eating from 7 pm to 6 am) or eating just one big meal a day instead of three typical meals. Animals who fast in these ways do lose weight, but there are hardly any scientific studies with people.

Here’s our advice:

1. Intermittent fasting is not easy. In fact, 10 to 20% of participants who try intermittent fasting find it too difficult and quickly stopped. Those who stick with the diets admit that it is very challenging for at least the first few weeks.
2. Intermittent fasting isn’t a miracle weight loss cure. The studies show that you can lose about the same amount of weight whether you fast intermittently or just cut back on calories every day.
3. Intermittent fasting is NOT for everyone. For example, if you are pregnant, underweight or have type 2 diabetes, then intermittent fasting is not suitable and can be dangerous for you.
4. The best “diet” is the one you can stick with for the rest of your life. Healthy eating is about enjoyment, not deprivation. If you’re interested in trying intermittent fasting, perhaps start with the least extreme option of extending your nighttime fast. Think of the motto “Done after dinner.” Eat your dinner and then skip any bedtime snack. Refuel with a good breakfast in the morning.
5. Talk to a registered dietitian for safe and expert advice on diets and weight loss.

Lemon Garlic Pasta

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Lemon pasta crop.JPG

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.

10 Things I Want for the New Canada’s Food Guide

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It’s been nine years since the release of the last Canada’s Food Guide and based on emerging research and trends, it’s sure time for an update! In fact, Health Canada is in the process of revising the Guide. Help all Canadians eat better and fill in this online questionnaire from Health Canada to help shape the new Food Guide.

Here’s my wish list of the top 10 wants for the new version.

1. Create age-specific Food Guides – how about a different one for kids, teens, adults and older adults. Each Food Guide could address the specific nutritional needs and issues for each of these age groups. For example…
• The Food Guide for young kids could include tips for feeding picky eating and food literacy/cooking skills.
• In the teens’ Food Guide, there could be messages around sodium and sugar sweetened beverages, maximizing bone density, and the benefits of cooking and eating meals with your family.
• The adult’s Food Guide could include tips for meal planning and healthy eating in the workplace.
• For older adults, the Food Guide could highlight the need for certain supplements, bone health, and the important role of protein in the prevention of age-related sarcopenia.
2. Take the emphasis off “low-fat” foods. Highlight foods that naturally contain healthy fats such as avocados, nuts, seeds and olives in addition to healthy oils.
3. Include advice about eating protein – evenly throughout the day, at every meal, and especially breakfast to help with satiety and to maintain muscle mass.
4. Include visual images of portion sizes – for example, a fist is about 1 cup (250 mL) and the size of your palm is about one serving size of meat, poultry or fish. Encourage Canadians to fill half their plate with vegetables and fruit to help keep other foods in the right proportions.
5. Add ideas for eating sustainably and locally. We are eating for the health of ourselves, our families and our planet.
6. Encourage individuals and families to connect with food. Cook meals, grow a garden and create healthy eating environments at work, home, school and play.
7. Focus not just on what to eat, but also how to eat. Sit down and eat mindfully. Enjoy meals with family and friends.
8. Consider creating a vegetarian Food Guide or include more vegetarian options in the new Guide.
9. Add a message about alcohol that echoes the national low risk alcohol drinking guidelines.
10. Include lifestyle messages about the importance of sleep and physical activity that are essential partners to a healthy, wholesome diet.

Revising the Food Guide is no easy task! It requires an extensive review of the evidence-based research as well as consultation with health professionals and consumers. Here’s hoping that some of my top 10 – and your comments too – will make it to the final round!

Does coffee cause cancer?

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coffee cup

Nutrition is a relatively young science with new research constantly emerging. The recent headline about coffee and cancer is a good example of this.

Twenty-five years ago, the World Health Organization (WHO) had identified coffee as a possible carcinogen linked to bladder cancer. On June 15, 2016, the WHO updated their advice.

The WHO’s International Agency for Research on Cancer, which is an international working group of 23 scientists, reviewed 1000 scientific studies, and found that drinking coffee and maté (a tea made from the dried leaves of the yerba mate plant) is not linked to cancer. In fact, coffee may be protective against cancers of he liver and uterine endometrium.

The new findings however do see a connection between high-temperature beverages and their potential link to cancer. According to the WHO, drinking beverages (even water) that are very hot – which is defined as anything above 65°C (149°F) – is linked to a higher risk of cancer of the esophagus. It’s thought that the hot temperature scalds the delicate tissue in the esophagus. This damage may then trigger a faster turnover of the cells which in some cases can lead to out of control malignant growth.

Esophageal cancer is the eighth most common cancer worldwide with the highest incidence in Asia, South America, and East Africa where drinking very hot beverages is common. Maté is traditionally consumed at very hot temperatures (70°C). Certain countries such as China and Iran also tend to drink their teas prepared at very high temperatures, above 65°C or 70°C.

It’s likely that your favourite hot drink from the coffee/tea shop is made at very hot temperatures. Here are my tips for enjoying your hot cuppa:
– Allow your hot drink to cool down a bit before taking that first sip.
– Add some milk or cream to lower the temperature of your hot drink.
– Brew your own tea using hot but not scalding hot water.
– Stick to four cups of coffee or less (4 x 8 ounces or 4 x 250 mL) – any more will put you over your daily caffeine limit.

FDA introduces new Nutrition Facts Table

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The Nutrition Facts Table (NFT) in the USA is over 20 years old. On May 20, 2016, the FDA (U.S. Food and Drug Administration) introduced the new label to help consumers south of our border make informed choices about the food they buy and eat.

NFT old versus new 2016 v2

Here’s a brief summary of the key changes that will take effect by July 2018 on USA food labels:

1. Serving size and servings per container – are now highlighted in larger font and/or bold. Serving sizes have been updated.
LIKE: This underscores the importance of portion sizes.
DISLIKE: The serving sizes are based on the amounts of food and beverages that people are actually eating, not on the amounts that they should be eating. For example, the serving size of ice cream was previously ½ cup but is changing to 2/3 cup.

2. Calories – are now highlighted in extra large font (how can you miss it?)
LIKE: With a global obesity crisis, calories have become the simple currency of weight. We tend to underestimate the calories that we consume.
BUT…Calories does not tell the whole story. Remember to look at the bigger picture of nutrient density and food quality. A Greek yogurt parfait with nuts and fruit may have more calories that a donut – but which is the healthier choice?

3. Calories from fat – have been removed
LIKE: We know that the quality and type of fat is more important that the amount of fat.

4. Added sugars – makes a debut on the new USA NFT. The %DV (% Daily Value) is set at 50 grams.
LIKE: Consumers are hearing more about sugar and health. According to the FDA, research shows that it is difficult to meet nutrient needs while staying within caloric limits if you consume more than 10% of your total calories from added sugars. Disclosing the amount of added sugars on the label will help consumers better distinguish between the natural sugars versus the added sugars in the food.

5. Vitamin D and potassium – are required to be declared on the USA NFT, along with calcium and iron. For each of these, both the actual amount and the %DV amount are listed. Vitamins A and C are no longer mandatory, and can be listed on a voluntary basis.
LIKE: Since many of us are probably not getting enough Vitamin D, potassium, calcium and iron, these nutrients are of public health significance.

6. Footnote – is added to help put the %DV into context for consumers.
LIKE: The %DV is an easy way for consumers to determine whether the food has a little (less than 5% DV) or a lot (15% DV or more) of a nutrient.

The real question now is – will Health Canada follow suit with our NFT?
Stay tuned, I’ll let you know as soon as it happens!

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