Try It This Weekend

 

Baked Camembert Apple Tart

 

With the American long weekend coming up, I'm sure a lot of you will be planning parties with friends and family.  Eric from eat well 101 has come up with 21 great appetizers for a party.  They include everything from shrimp to beef to scrumptious pastries. 

 

 

Cucumber and Goat Cheese Roll

 

This one really caught my eye.  So fresh looking and healthy too.  It's so easy to get carried away with appetizers at a party because it feels like you're only having small bites but with these ones you don't have to worry about the calories so much. 

 

I like the idea of switching to completely vegan foods but I'm sure I can't give up cheese!

 

 

Spicy Shrimp Tapas

 

No party is complete without shrimp and guests will devour these in a hurry, I'm sure.  These are easy to make and look fabulous!  Take a peek at eat well 101, it's one of my favourite places to visit.

 

Have a great weekend, everyone.

 

 

 

Recipes and Photography: eat well 101

 

How Much Sodium Do We Need?

 

There is so much information out there that sometimes it can be confusing and time consuming to sort through it all.  Here's a simple guide to the recommended daily sodium intake. 

•1,000 mg for children age one to three.

•1,200 mg for children age four to eight.

•1,500 mg for people age nine to 50.

•1,300 mg for adults age 51 to 70.

•1,200 mg for seniors over 70.

Consuming more than 2,300 mg of sodium per day increases your risk of health problems.

Canadians and Americans consume — on average — 3,400 mg of sodium every day, mostly through processed foods.

 

Roasted Raw Nuts and Seeds

Don't worry, there are lots of things you can do to lower your daily intake.

Besides pushing away the salt shaker, you can take steps such as:

•Eating more fresh fruits and vegetables.
•Choosing fresh, frozen or canned food items without added salts.
•Sticking to unsalted nuts and avoiding salty snacks like chips and pretzels.
•Opting for fat-free or low-fat milk, low-sodium, low-fat cheeses and low-fat yogurt.
•Selecting unsalted, fat-free broths, bouillons or soups.
•Seasoning your foods with herbs and spices instead of salt.

What do you do to reduce your salt intake?  Share your secrets with our readers.

Tomato, Avocado and Spinach....and maybe a little shrimp

I just wanted something simple this weekend.  After all, it's the reason I created this blog -  in my search for healthy, simple and super flavourful dishes.  If I'm in the mood to cook, I can spend all day in the kitchen but often times it's a rush and time is a factor for everyone.

 

 

Three ingredients that I love are tomatoes, avocados and spinach.  I made a simple salad of the three and topped with fresh lemon juice, salt and pepper.  Easy! And Delicious! I know one of my regular readers, Mindy, is going to be laughing and saying 'there she goes with that lemon again!'

 

 

 

  I just chopped up some tomatoes and avocados and added them to the spinach.  If you're new to cooking and unfamiliar with avocados, here's a short video on how to cut and peel them properly.

 



 

 

There's a helpful hint in the video to help you remove that dreaded pit.

 

This dish is great because you can make enough for just one person.....

 

......or the whole family.  Just serve up a big plate and let everyone help themselves.

 

Later in the day, I was craving some more and decided to add some sautéed shrimp.  I used a marinade that I  created a couple years ago and use at least once a month.  Have I ever mentioned I'm a shrimp addict?  It made for a scrumptious dinner.

 

 

 

P.S.  I've changed up the blog format - made it cleaner and simpler.  Let me know what you think - I want it to be as user-friendly as possible.  I also have a new camera so you'll have to bear with me while I try to figure out how to work it.  The display screen looks like the control centre at NASA!  Yikes! 

 

 

Recipe and Photography: Simply Fresh Dinners

Try It This Weekend

 

Quinoa Veggie Burger with Roasted Red Pepper Relish

 

I love cooking burgers in the warmer weather but am always struggling to find a healthy one.  This one from saveur.com is a definite winner, especially with that tasty red pepper relish.  It`s full of healthy veggies with plenty of texture and the quinoa gives it some substance so that meat eaters will go for it too.

 

I'm sure lots of the Canadian readers will be having Victoria Day parties on this first long weekend of the summer.  Why not try making a few of these along with your regular burgers and see if they`re a hit?

 

I'm going to take Monday off with the rest of the Canucks so you'll see me back here Tuesday.

 

Have a great weekend, Everyone.

 

 

Photography: saveur.com

Berry Berry Good

 I love berries.  I love them for breakfast, lunch and dinner.  Every time I open the fridge, I pop a few raspberries into my mouth.  I can't help but wonder if I was a black bear in a previous life because I'm convinced I could exist on berries alone.  The best thing about having a berry addiction is that they are actually one of the healthiest fruits you can eat.  The following are some great facts I dug up while trying to justify my berry obsession.

Nutritional Content

Berries are extremely rich in antioxidants which help protect the cells in our bodies from damage, and in so doing prevent disease and aging. Blueberries in particular contain more disease-fighting antioxidants than any other fruit or vegetable.

Blueberries, raspberries and especially strawberries are an excellent source of Vitamin C and soluble fiber. They also contain a powerful antioxidant called ellagic acid.

Health Benefits

The powerful phytonutrients alone in blueberries and other berries would make these fruits among the best of healthy food choices. These antioxidants help prevent cancer and lower the risk of cardiovascular disease. They also help to preserve younger looking skin and can reduce skin sagging.

There is also a powerful connection between blueberries and memory. Research has shown that blueberries might help reverse the short term memory loss that often comes with aging. Blueberries are thought to be a key in preserving a healthy young brain.

And finally, another in the list of blueberry benefits, as well as strawberries and raspberries, is that they are low in carbohydrates relative to other fruits. This makes berries a great choice for diabetic recipes and for those following a low carb diet.

Include berries in your diet:

•  Fix yourself a delicious smoothie for breakfast or a snack and add in any of these berries (or try a mix of all three) either fresh or frozen.
• Toss berries into a salad.
• Sprinkle berries on yogurt or ice cream and enjoy the health benefits of blueberries, raspberries and strawberries while you are snacking.

Sources: womenshealthmag.com, mayoclinic.com, eatingwell.com

Photography: Simply Fresh Dinners and google images

Mediterranean Kale and Cannellini Stew with Farro

 

Spring is here but that doesn't mean you can't use your slow cooker for the cooler rainy days.  This super healthy spring stew will warm tummies and let you take the credit for a delicious meal that takes only 20 minutes of your time.

 

Also known as emmer wheat, faro is an  Italian staple and Old World heirloom wheat variety and a rich source of fiber, B vitamins, vitamin E and carbohydrates. According to recent studies, it is also higher in antioxidants than common wheat varieties. Even from a culinary perspective farro is a gold mine, offering a nutty, full-bodied flavour and firm texture to soups, risottos, pilafs and whole grain salads.

 

Mediterranean Kale and Cannellini Stew with Farro

 

Serves 6     Active Time: 20 minutes      Slow Cooker:  3 hours (high)

 

Ingredients

 

4 cups  reduced-sodium chicken broth or reduced-sodium vegetable broth                                    

14 1/2ounce can no-salt-added fire-roasted tomatoes                

1 cup  farro, rinsed, or kamut                                               

 1 cup  coarsely chopped onion (1 large)                    

2 medium carrots, halved lengthwise and thinly sliced crosswise                                                 

1 cup  coarsely chopped celery (2 stalks)                                                

 4 cloves garlic, crushed                    

1/2 teaspoon  crushed red pepper

1/4 teaspoon  salt                                                   

4 cups  coarsely chopped fresh green kale or Swiss chard                    

1 15 ounce can no-salt-added cannellini beans (white kidney beans), rinsed and drained

3 tablespoons  fresh lemon juice

1/2 cup  crumbled feta cheese (2 ounces)                                                

Snipped fresh parsley or basil

Green Beans - Nature's Multivitamin

 

Green beans are an excellent source of protein and fibre; vitamins A, B complex, C, and K; and the minerals iron, magnesium, manganese, and potassium. This makes green beans one of the most nutritious foods on the planet - sort of like a vegetable multivitamin.

Green beans can be called by many other names: French beans, runner beans, winged beans, string beans and snap beans. Essentially, green beans are the unripe fruit of of any kind of bean. All over the world, they're enjoyed steamed, boiled, stir-fried, or baked in casseroles. Green beans are much easier to digest than mature dried beans, so they are well tolerated by most people.

Here's why green beans are a must have on your dinner plate:

1. Eat green beans to lessen your chances of a painful sunburn: Green beans are high in carotenoids like beta-carotene and lutein. Carotenoids are normally found in fruits and vegetables that are red or orange in colour. These pigments are masked in green beans by their high amounts of chlorophyll, which turns the plant green. Beta carotene and lutein have been shown to stop erythema, which is the redness and inflammation that occur on the skin when you get sunburned.

2. Green beans are high in chlorophyll: Chlorophyll is researched for its ability to stop the multiplication of tumor cells caused by benzopyrene toxicity. Benzopyrenes are created when meats are charred and overly well-done. Be sure to include green beans at your next barbecue to counteract the toxic effects of these known carcinogens.

3. They have the highest antioxidant value of the bean family: Green beans contain quercetin and kaemferol, two very potent antioxidants. These antioxidants are being researched as a complementary treatment for Parkinsons disease to stop the death of dopamine-creating cells and potentially slow the progression of the disease.

4. Green beans promote healthy skin and joints: Green beans are high in the mineral silicon, used to support the integrity of our connective tissue including cartilage, ligaments, skin and bones. Silicon has also been shown to improve bone health in post-menopausal women.

5. Decrease your chances of bone fractures: Green beans are high in vitamin K, which is needed to moderate blood clotting as well as aid in the development and strength of the bone matrix. Vitamin K has been directly linked to the prevention of bone fractures and osteopenia.

The picture below is from the blog Bron Marshall and offers the following unique receipe. This will be sure to please your family and dinner guests.

Green Bean, Goat Cheese and Kalamata Salad

250 grams of fresh green beans, topped and tailed

75 grams of Kalamata olives, stoned and sliced

Juice of 1 lemon

2 tablespoons of extra virgin olive oil

freshly ground black pepper

maldon sea salt to taste

75 grams of goat’s milk fromage blanc, ricotta, soft feta or similar

1. First blanch the green beans in boiling water for 2 to 3 minutes and refresh in iced water.
2. When cool, slice the beans as thinly as you can lengthwise.
3. In a bowl toss the beans, with sliced olives, lemon juice, extra virgin olive oil, pepper and salt to taste.
4. Lastly, crumble the cheese and very gently fold through the beans so as not to break it up too much or turn it to a creamy dressing!
5. Divide into 4 portions and serve immediately.

Sources: womenshealthmag.com, chatelaine.com



Spinach Salad with Berries, Goat Cheese and Candied Pecans

 

I love spring - the green grass, the warmer weather, the blooming flowers and the return and awakening of wildlife.  I also love making spring salads.  I keep it simple and flavourful and this is one of my favourites.  It's perfect with a glass of chardonnay and a crusty roll and I find that the candied pecans give it texture and a nice change from the usual almonds or walnuts.

 

All it requires is spinach, strawberries, blueberries, goat cheese, red onions and pecans.  I often put sliced pears in as well.  I have included my Simply Fresh Salad Dressing recipe or you could use a nice raspberry vinaigrette.

 

 

You can do this as a side salad or a dinner salad.

  

Spinach Salad with Berries, Goat Cheese and Candied Pecans

 

Serves 4     Start to Finish: 15 minutes

 

Ingredients

 

16 ounces of organic spinach

1 pint of strawberries

1/2 pint of blueberries

sliced pears or any other berry of your choice

handful of pecans

1/2 half of small red onion, sliced

4 ounces of goat cheese, crumbled

 

Directions

 

Mix spinach, berries, pecans and onions.  Top with goat cheese and salad dressing.