Spectacular Sushi Night!

I've lived in several Canadian cities in my life and have had sushi in the best of them. I live in a small city now, so small that there is only one sushi restaurant. I've heard it isn't very good, so I've never bothered to try it. I've eaten sushi in smaller cities that had great sushi. In fact, in a town of less than 1000, in the heart of the Acadian coast, there is a place called Caraquet, and it has one of the best sushi restaurants I've been to. It's called Mitchan Sushi and we got to go there tonight.

There's nothing quite like a Sapporo beer and a piece of Maguro (red tuna) sushi that's been dipped in soy sauce with enough wasabi in it to make your nasal passages feel like they're going to explode.

Or the satisfying crunch of a kappa (cucumber) maki, or my new discovery the Kamakazi maki roll (which is spicy raw tuna with avocado, tempura shrimp, red caviar eggs and hot pepper).... mmmm! It was so exciting and good I forgot to take a picture of it.

And finally a piece of lovely pickled ginger.

Somehow I always need to have a bowl of green tea ice cream as well. Not exactly sweet, but oh so tasty and the perfect dessert after the saltiness of soy sauce.

Mitchan has this specialty that is a tempura banana with ice cream and chocolate sauce.  Honestly, I only had the green tea!

 Sushi is a wonder. It's a good thing.

I think I struck the mother lode

For dinner tonight I made another recipe from Eating Well online. I think I found the pot of gold at the end of the healthy eating rainbow! (Honestly it isn't until now that I'm re-reading that I noticed the reference to my new blog name, but cool!) There is every conceivable recipe on this site, and you can sign up for weekly newsletters in a variety of categories – including Eating Well Diet. The recipe I made tonight,  Skillet Gnocchi with Chard and White Beans from this newsletter, was simple to make, quick and delicious to eat. I served it with my new favourite salad green, arugula, with cherry tomatoes and mushrooms and a balsamic fig dressing, plus a slice of rosemary foccacia bread. This recipe says it will serve 6 and it will, especially if you have a salad before.

You start by pan-frying the gnocchi in a bit of oil. It makes them plump up a bit, but also seals them (not to mention it's way easier than boiling them).

I was having a craving for fennel, so I added half a bulb. That's what the big chunks are below. Next time I'll cut them into smaller slivers.

Before adding the gnocchi and cheese – looks good enough to eat right here!

I used red swiss chard instead of green because that was all I could find today, but it didn't taste any different. The stalks just added a tinge of pink to the dish.

Gnocchi is in – just waiting for the cheese

Gnocchi, in case you didn't know, are Italian potato dumplings. I came to them recently when my good friend gave me a package of pink sun-dried tomato gnocchi for my birthday (along with a bunch of other pink things like Himilayan Pink Salt). I made something somewhat similar to this with it ("a thing" I made up) and I've looked for flavoured gnocchi ever since. She bought it at an Italian market, so I don't guess I'll find it here anytime soon. Still, plain white potato gnocchi is pretty tasty. 

and here it is plated, with wine and yummy salad

Everything goes well together in this recipe and although you probably don't need the fennel I think it adds an even more authentic Italian taste. The beans break down a bit from stirring, which intensifies the creaminess. The recipe doesn't ask for any added salt, and it definitely wasn't missing.

I would highly recommend taking a look at some of the Eating Well recipes. It's a very comprehensive site. Lots of meat-free options, which I'm really enjoying these days. I signed up for a newsletter called "Eating Well for Health" but haven't yet received it. I look forward to it.

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Skillet Gnocchi with Chard and White Beans

In this one-skillet supper, we toss dark leafy greens, diced tomatoes and white beans with gnocchi and top it all with gooey mozzarella. Serve with a mixed green salad with vinaigrette.

From EatingWell: January/February 2009

6 servings | Active Time: 30 minutes | Total Time: 30 minutes

1 tbsp plus 1 tsp extra-virgin olive oil, divided
16 oz pkg gnocchi
1 medium yellow onion, thinly sliced

1/2 bulb fennel, thinly sliced (Kathy's option)
4 cloves garlic, minced
1/2 cup water
6 cups chopped chard leaves, (about 1 small bunch) or spinach
1 15-ounce can diced tomatoes with Italian seasonings (I used a 19 oz can)
1 15-ounce can white beans, rinsed (I used a 19 oz can)
1/4 tsp freshly ground pepper
1/2 cup shredded part-skim mozzarella cheese
1/4 cup finely shredded Parmesan (or Romano) cheese

Heat 1 tbsp oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.

Add the remaining 1 tsp oil, onion and fennel (if using) to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

Nutrition
Per serving : 325 Calories; 7 g Fat; 2 g Sat; 3 g Mono; 8 mg Cholesterol; 55 g Carbohydrates; 14 g Protein; 6 g Fiber; 616 mg Sodium; 360 mg Potassium

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 fat

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And to think just a month ago I'd never eaten swiss chard!

A plate full of health to you all!

Kathy

I'm thinking of changing the name of this blog...

I flashed on something as I was looking through on of my online subscriptions (yes, to Oprah). I saw the words "Eat the Rainbow", which related to healthy eating, especially when it comes to fruits and vegetables. I loved the immediate picture I got of the colourful fruits and veggies and so I'm thinking maybe I might change  "Eating the Rainbow". Think multi-cultural, think healthy and fresh, think the poetry of it!

I've been thinking about where this blog came from and where it's going and I realize that although Oprah's  25 Superfoods List may have been the catalyst, it was the synchronicity behind it that made me think about doing a blog about eating healthfully while eating well. And as I've discovered by cooking my way through the Superfoods (I know, I know, I still haven't done horseradish, but I've eaten every other food from Alliums to Yogurt and back again), these recipes are mostly very good, but they aren't always recipes that would be healthy to eat every day because many of them contain a high amount of fat and salt.

I'm very happy the Oprah Superfoods has turned my focus towards trying new things like swiss chard, miso paste and steel cut oats (sorry, but I will not be returning to sardines anytime soon), but there is more out there, I know.

I'm also conscious of the Julie/Julia thing, and as one reader mentioned, the "Bridget Jones Diary" resemblance to my kitchen calamities. I doubt very much I'm going to get a devoted blog readership, newspaper interest, book deal and movie deal from muddling my way through trying to figure out how I should eat healthfully. (Don't get me wrong, I would not turn that down, but it's been done.)

So, I will stick to the Oprah Superfoods for the rest of the week, but like my focus, I'm going to change it up a bit. If you have any suggestions for what you'd like to see, I'm completely open to comments.

Thanks for reading!

Kathy

If at first you don't succeed – do the same stupid thing again!

Try as I might, I don't seem to enjoy the fruits of the sea – with a few exceptions. As a Westcoast Catholic kid, our family ate salmon or tuna casserole every Friday-night until suddenly we didn't have to anymore (Vatican II?). I didn't like salmon much as a kid, but now it is my favourite fish. Actually I seem to prefer fish that is meaty and not too moist. So, I adore fresh tuna and have declared halibut one of the few whitefishes I like.

Trying to eat more fish and non-meat choices, I made a baked version of a recipe that I've made on the barbecue before. The recipe calls for red snapper, but I find it too fishy and too moist. Halibut is just right for me. 


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Halibut Veracruz
A very flavourful and rustic Mexican-style dish
(from Canadian House and Home Magazine)


Fish:
1 tbsp lime juice
1 tbsp olive oil
4 cloves garlic, minced
1/2 tsp ground cumin
1/4 tsp each, salt and pepper
1-1/2 lb halibut, red snapper or monkfish fillets


Veracruz topping:
12 cherry tomatoes, sliced in half
1/4 cup sun-dried tomatoes (reconstituted in warm water for 5 minutes), chopped 
1/3 cup pimiento-stuffed olives (manzanilla),  chopped 
2 tbsp capers
1 tbsp pickled jalapenos, chopped (I didn't have any so added a decent pinch of red pepper flakes)
1/2 onion, finely chopped
1 tsp dried oregano
1/4 cup fresh cilantro or parsley, chopped (optional)


In small bowl, whisk together lime juice, oil, garlic, cumin, salt and pepper. Add fillets, turning to coat. Cover and refrigerate.


Stir together fresh and sun-dried tomatoes, capers, jalapenos, garlic, onion and oregano.


Barbecue method:
Cut two 18" square pieces of heavy aluminum foil. Brush one with oil and arrange fish fillets in one layer in centre. Evenly spread Verazcruz mixture over top. Seal with other foil piece to make a packet. Slide packet onto grill hon hight setting for about 10 minutes, or until fish is opaque and flakes easily when tested with a fork. Transfer to serving dish. Sprinkle with cilantro before serving, if using. 


Oven method:
Place fillets in a roasting dish with a lid that allows the fish to be arranged in one layer. Evenly spread Verazcruz mixture over top. Cover and place in 400 degree Farenheit oven for 20 minutes, or until fish is opaque and flakes easily when tested with a fork. Transfer to serving dish. Sprinkle with cilantro before serving, if using. 


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This is indeed very tasty, I served it on a bed of white basmati rice that had been cooked with herbes de provence. I usually use brown basmati, but for some reason bought white. Basmati is drier than regular long grain rice, so it soaks up the juices from this dish very nicely. It could also be served over couscous or with some new potatoes. 


While I was making this dish, I made sure I kept my apron on, so as not to get my clothes dirty (I'm a pretty messy cook). After I was done, I took it off, but then remembered I wanted to serve an arugula salad with the fish. I didn't realize I had no prepared dressings (part of my make fresh policy?) and so I had to make a lemon vinaigrette. Did I put on my apron again, BEFORE using the lemon reamer? NO. So, my lovely green cotton sweater has those not-so-lovely yellow splotches all over it AGAIN! Somehow when I washed it last time, the splotches came out of my sweater. I only hope I will be so lucky again. Stupid, just plain stupid.

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I know, I know, I said I was going to let you in on my new seriously healthy eating plan, but in all honesty, I haven't spent the time to gather my thoughts on how I'm going to do it. So, stay tuned – sorry for jumping the gun.


A happy and healthy evening to you all!


Kathy

Roasted Vegetable Galette with Olives

I can tell already that I'm NOT going to get around to talking about my plans for putting my change of eating habits into overdrive. I'm going to end up gushing about the Superfoods recipe I made today. It's that good!

It's called Roasted Vegetable Galette with Olives and I got it from Drs. Oz and Roizen's site, Real Age. I think the Real Age site a great resource because it's very encouraging and has everything from diet and exercise plans you can sign up for to answers to common health questions from the You Docs.

I'm assuming everyone knows who Dr. Oz is? He was on the Oprah show for years and now has a show of his own. His show and the Real Age site is full of snappy, digestible bites of health information. I signed up for the weekly newsletter and enjoy it very much. It boils down all the latest studies that are done on foods, exercise and other health-related tidbits. I think it's ideal because the pieces are short and positive. You can't help but be inspired to try eating whole grains or eat more yogurt. It has a very detailed (and free) Real Age quiz that tells you how old your body is, based on your diet, exercise, health, etc. . Once you find out your real age, they tell you how you can improve it. I'd highly recommend this site if you're interested in finding out the latest in health information that's written in a non-technical manner.

Anyway, the recipe link came from this site, but the actual recipe is from Eating Well magazine's site. I am going to have a closer look later because the front page features roasted sweet potatoes with warm black bean salad. How amazing does that sound?! Don't know a thing about Eating Well, but I think it's a magazine you can subscribe to. The website offers diet recipes as well.

Okay, so back to the Roasted Vegetable Galette with Olives. Not sure why they call it a galette, because French-Canadian Hubby tells me that Galette is cookie and this recipe is more tarte or pie than cookie. When he saw it in the oven, he exclaimed, "Holy Je***! that's one big cookie!" Call it whatever you like, but this is company-quality food right here. It takes a bit of time to prepare, but when I tasted my first bite, I couldn't help moaning. Serve this with a glass of wine and a salad to lead-in to the main course (I'm going to serve it with the Arugula and Fig salad next time) and you've got a Foodie Spectacular on your table!

You start by making the dough, which has whole wheat flour, olive oil and olives in it. I used the food processor as suggested, but I think I'd be faster in a big bowl. I like to feel the dough to know if I should add more water. But, either way...

Yes those dark bits are yummy black olives!

I forgot to take a picture of the veggies roasting, so here they are cooked and tossed with the feta cheese (the recipe calls for goat cheese but Hubby can't stand the stuff (long story involving +50 degree heat in Africa and a goat meat welcoming feast). It was great with feta, but goat would be superb too.

Roast veggies with salt, pepper and olive oil, including a head of roasted garlic, then add the cheese. 

Mmmmm... this already tasted heavenly!

You add the roasted veggies to the crust, and fold the crust up and over. I probably used more veggies than I should have, but I thought roasting only 1/2 a butternut squash was a bit on the goofy side. 

Just before popping it in the oven to bake, you add the remaining cheese and brush it with egg.

Then, bake for about 35 minutes. And it comes out of the oven looking like this...

How could your mouth not be watering?

And serve it like this...

and then this...

This my friends is nirvana on a plate! We shared the plate but only knowing that we would be eating this tomorrow stopped us from fighting over the last bite. (I was the one who gave Hubby the last bite by the way – how wonderful am I?)

Moments later I was moaning. Eaten with a glass of red wine... I'm veklempt just thinking about it! The vegetables are all root vegetables, so roast up super sweet, and with the the cheese and the savoury sweetness of the crust. Oh, I could go on and on!

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Roasted Vegetable Galette with Olives

The natural sugar in the vegetables caramelizes during roasting, giving this tart an incredible sweet-savory flavor. Roasted garlic adds a mellow note and moistens the filling. This is a very adaptable recipe: experiment with different vegetables – eggplant, bell peppers, zucchini – and cheeses like goat, fontina or Jarlsberg. From EatingWell: Fall 2003, The Essential EatingWell Cookbook (2004)

8 servings | Active Time: 1 hour | Total Time: 2-1/4 hours

Crust
1-1/4 cups all-purpose flour
1 cup whole-wheat pastry flour, (see Ingredient note)
2 tsps baking powder
1 tsp sugar
1/2 tsp salt
1/3 cup water
1/4 cup extra-virgin olive oil
1/2 cup finely chopped pitted Kalamata olives

Filling
1-1/2 cups diced peeled carrots, (3 medium)
1-1/2 cups diced peeled parsnips, (3 medium)
1-1/2 cups diced peeled butternut squash, (1/2 medium)
1 cup diced peeled beet, (1 medium)
2 tbsps extra-virgin olive oil, divided
2 tsps chopped fresh rosemary, or 1/2 tsp dried
1/2 tsp salt, or to taste
Freshly ground pepper, to taste
1 head garlic
1 cup crumbled feta (goat) cheese (4 ounces), divided
1 egg mixed with 1 tbsp water, for glazing

To prepare crust: Combine all-purpose flour, whole-wheat flour, baking powder, sugar and salt in a food processor; pulse several times. Mix water and oil; sprinkle over the dry ingredients and pulse just until blended. Add olives and pulse to mix. (Alternatively, combine dry ingredients in a large bowl. Make a well in the center and add the water-oil mixture, stirring until well blended. Stir in olives.) Press the dough into a disk; if it seems dry, add a little more water. Wrap in plastic wrap and refrigerate for 30 minutes or longer.

Meanwhile, preheat oven to 400º F. Coat a large baking sheet with cooking spray.

To prepare filling: Combine carrots, parsnips, squash, beet, 1 tbsp oil, rosemary, salt and pepper in a large bowl; toss to coat. Spread the vegetables on the prepared baking sheet. Cut the tip off the head of garlic. Set on a square of foil, sprinkle with a tbsp of water and pinch the edges of the foil together. Place the packet on the baking sheet with the vegetables. Roast, stirring the vegetables every 10 minutes, until they are tender and beginning to brown and the garlic is soft, about 35 minutes. (The garlic may take a little longer.)

Transfer the vegetables to a bowl. Unwrap the garlic and let cool slightly. Squeeze the garlic cloves into a small bowl; add the remaining 1 tbsp oil and mash with a fork. Add the mashed garlic to the roasted vegetables and toss to mix. Add 3/4 cup goat cheese and toss to coat.

To assemble galette: Roll the dough into a rough 14-inch circle about 1/4 inch thick. Coat a baking sheet with cooking spray and place the dough on it. Arrange the roasted vegetables on the dough, leaving a 2-inch border all around. Fold the border up and over the filling to form a rim, pleating as you go. Scatter the remaining 1/4 cup goat cheese over the vegetables. Stir egg and water briskly; brush lightly over the crust.

Bake the galette at 400 degrees F until the crust is golden, 30 to 35 minutes. Let cool for 10 minutes. Serve warm.

Nutrition
Per serving: 385 Calories; 20 g Fat; 6 g Sat; 12 g Mono; 41 mg Cholesterol; 42 g Carbohydrates; 1 g Protein; 5 g Fiber; 667 mg Sodium; 423 mg Potassium
2 1/2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 2 vegetable, 1/2 lean protein, 3 1/2 fat

Make Ahead Tip: Store the unbaked crust (Step 1) well wrapped in the refrigerator for up to 2 days.

Ingredient Notes: Milled from soft wheat, whole-wheat pastry flour contains less gluten than regular whole-wheat flour. It helps ensure a tender result in baked goods while providing the nutritional benefits of whole grains. It is available in natural-foods stores and large supermarkets. Store it in an airtight container in the refrigerator or freezer. (I had no trouble finding this at my Bulk Barn. I won't be storing it in the fridge.)

The vegetables should be cut to a uniform size so they cook evenly. Aim for 3/4-inch pieces.

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Honestly, this is worth the effort if you love good food as I do, but if you don't want to make it, come for a visit and I'll make it for you!

Happy healthy eating everyone!

Kathy

Didja miss me?!

My work life absconded with my blog life for the past few weeks, but I wrestled it back today. Since I was working until 9:00 p.m. most nights last week, I didn't cook at all, so I thought there was no reason to blog. But one reader actually snapped me out of it by asking why she wasn't getting her posts via email anymore, so I guess I'm baaaaack.

I haven't exactly been eating Superfoods-good the past week either – not super bad, still eating at least one a day (thank goodness pepper is a Superfood!), but definitely missing my veggies.

To remedy my laziness, I just put on a pot full of steel cut oats so that hubby and I will have breakfast for the next several days. This time just plain oats. I'm trying it in the slow cooker, which is a dream. Once again I bought the oats at Superstore (PC Blue Label Brand, which is their health brand) and I made double the recipe on the can.

Slow Cooker Steel Cut Oatmeal
1 cup steel cut oats
4-1/2 cups water
1/4 tsp salt
Because I am compelled to fiddle, I added: 
2 tsp cinnamon
1 tbsp vanilla
(I really have no idea if I should have waited to add these, but I'll let you know).

You can spray the inside of the slow cooker with spray oil so the oatmeal doesn't stick if you wish, but I learned this after I'd already put it in. Turn the slow cooker onto low and let cook overnight. The oatmeal will be ready when you get up. I expect that the quantity above would probably make 4 servings.

We'll each add our own flavours as we eat them. I will add walnuts, frozen blueberries and brown sugar to mine. As I think I've mentioned before I don't really care for mushy oatmeal, so I'll just skip the milk.

After we've eaten breakfast, I'll put the rest in single-serving plastic containers and stick them in the freezer. Since I've become very squeamish about microwaving plastic, I have a small handy-dandy glass casserole dish with a lid that is perfect for oatmeal. When I used to work outside the home I'd have one of these dishes at work, and bring the oatmeal ingredients to work in plastic, then transfer over. Such is my mania about plastic.

How did I get that way you may wonder? I used to work at a government department of environment and one day struck up a conversation with a contaminants specialist. It was a conversation that changed my life and I've been on an anti-plastic kick ever since. I haven't even unpacked my plastic containers from when we moved. They're all downstairs waiting to be used. Now I use my glass bowls for everything. Of course, not having to carry my lunch to work has made it a lot easier to stick to my principals. I googled the topic and here's an article you can read if you like: How Bad Are Plastic Water Bottles For Your Health, Really?

I still prefer the taste of filtered water, but ever since that conversation I've been drinking it from a stainless steel container. I bought my mother-in-law a glass bottle that looked just like a plastic water bottle for Christmas. She loves it! I think one of those neoprene beer bottle sleeves would be a perfect way to not only keep your water cool longer, but also to protect the glass from shattering if you're clumsy like me.

Anyway, I think this growing awareness about things like heating plastics feeds my ever-strengthening belief that my body is affected by whatever I put in it  – be it healthy Superfoods or the scary stuff like the hormones from milk and meat products. And since my body is nearing 50, it won't have the ability to sustain the abuse for much longer without serious repercussions. So, this is one way of giving back to the body that has done so much for me, despite the abuse I've put it through.

Okay, so now that I've gone on and on and on, do me a favour, buy a stainless steel bottle will ya?

Tomorrow, I plan to make a new dinner dish that's chock full of wonderful vegetables and show you an amazing plan I found for going hard core healthy, plus a few other sites that I think are pretty good as well.

Until tomorrow then, happy healthy eating everyone.

Kathy

I ate sardines and lived to blog about it!

Well, I did it? In three words: NOT FOR ME.

The recipe itself didn't taste so bad, there was plenty of stuff to cover up the fishy taste of sardines, but I just couldn't get past the fact that it was brown and there was skin and little bitty bones in there. I managed not to gag while making the sardine 'salad'. I think I did well getting a half-sandwich down. I could have forced it, but didn't want to push my luck.

On bright note – well three:

1. You don't have to try it because I did (unless like one reader and hubby, you actually like sardines);
2. I don't have to worry about it anymore; and 
3. The spelt bread that I made is actually quite good.

I was in such a hurry to get the eating part over with, I didn't take many pictures of the sandwich, but here's one:

Well, it doesn't look that bad, I guess

I did follow the recipe pretty much exactly. I'm not sure about the egg, but it adds more protein. If you like sardines, or want to try it, let me know what you think by posting a comment.

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Sardine Salad Sandwich

Serves 4

2 tins boneless, skinless sardines packed in olive oil
2 tbsp canola oil mayonnaise, or more to taste
1/4 cup drained and finely chopped dill pickles
8 slices spelt or whole grain bread, toasted
1 avocado, sliced
2 ripe tomatoes, thickly sliced
2 cups fresh arugula or dark, leafy greens
3 to 4 hard-boiled eggs, sliced (optional)
salt and freshly ground pepper

Remove sardines from tin, draining oil. Transfer to a small bowl, and combine with mayonnaise and pickles.

Lay out 4 slices of bread. Top each with avocado, tomato, sardine mixture, arugula, and egg (if using). Salt and pepper to taste; finish each sandwich with a slice of bread.

For an alternate take on the sardine sandwich, pair the fish with ripe tomato and savoy cabbage or Swiss chard.

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Now onto more palatable things. I've never had spelt bread, and this one is super easy. I added a bunch of different nuts and seeds to make it hardier, but this is already an incredibly dense bread. The recipe makes two loaves and so I took out enough for one loaf and then added cinnamon, dried blueberries and pecans (walnuts would have been Superfood, but I wanted a nut I truly like in baked goods). 

Spelt Bread 

Makes 2 loaves

8 cups spelt flour
1/2 cup sesame seeds
1/2 tsp salt, or to taste
1 tbsp blackstrap molasses
2 tsp baking soda
4 1/4 cups milk

Preheat the oven to 350°F. Grease two 9x5 inch loaf pans.

In a large bowl, mix together the spelt flour, sesame seeds, salt, molasses, baking soda and milk until well blended. Divide the batter evenly between the prepared pans.

Bake for 1 hour and 10 minutes in the preheated oven, or until golden.

Notes:

1. To remedy the crumbly nature of spelt bread, add about 1 tsp. xanthan gum or guar gum powder during the mixing. 
2. This recipe is very forgiving and easy to experiment with. Try with flax, sesame and sunflower seeds. 
3. You can substitute molasses for about 1/8 cup honey. 
4. To make cinnamon raisin spelt bread add 3/4 cup raisins (soaked in water for 15 minutes and drained) and 2 tsp cinnamon. Tastes fantastic when toasted with butter!

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Lessons Learned:

I followed the notes and used both honey and guar gum, which I found at Bulk Barn (I think I may have said how amazing that store is already).

I think the recipe, when made as above, could stand to be a bit sweeter. I would use 1/4 cup honey next time (doubling the amount). Since I divided the recipe and made a sweet loaf, I'd add a full 2 tsp of cinnamon to just the one loaf. I'd also add more salt to the overall recipe. 

Hubby really liked the bread. With the guar gum it wasn't crumbly at all, and I was able to cut it quite thinly. I would like to smooth out the top a bit next time so the top is a bit more even for sandwiches. 

I'm not ready to switch over to spelt bread yet, but this could be an option if I ever decided to. It' so easy to make it's crazy. Apparently the yeast bread version of spelt bread doesn't rise any more than this, so why bother? These loaves probably increased in size by 1/3 to 1/2 in the centre.

All in all, a good recipe. Let me know if you think you might try it. 

Health Eating!

Kathy

Curry Up!

I think I may have said that when it gets colder, all I can think about are hearty stews and soups. Well, the cold has passed, but not the craving. I was trying to remember the last time I made curry and I think it was last spring... maybe? Suffice it to say that I was out of practice. I almost forgot to add the onions and garlic! And I forgot to get papadum. Papawha? Papadum. They are the absolute best crispy cracker-like flat thing that is often eaten with Indian food. The only kind I've ever eaten are from Patak's which is everywhere.

My favourite are these black peppercorn, but they also come in garlic and plain. They are kind of a cross between a potato chip and a cracker.

My friend Sheila, who is Indian on her father's side and Irish on her mother's side, taught me how to make these very simply. She put them in the oven instead of deep-frying them. I put them in the microwave and they work just as well. I put three in at a time, for 30 seconds. I usually have to do two times, but you don't want to do a full minute, or they may burn. They kind of puff up when they are ready. If there are any oily looking spots, that means you should keep going for a few more seconds.

Another thing I love with curry is naan bread. After years of only being able to eat it in restaurants, the President's Choice brand came up with one that I think is really good.

If I remember correctly, Sheila's father is from the South of India, where they use a lot of tomatoes in their cuisine. Her curry is nose-running hot, but you can make curry as hot, or not, as you like it. Hubby can't handle really hot food, so I buy Patak's Curry Paste (my favourite brand) in mild for him and hot for me. I flavour with the mild and add a kick with mine. I can always add more heat by adding some pepper flakes if I want to.

Maybe some day I will learn to make my own garam masala, but if it's good enough for an Irish-Indian, hey, it's good enough for me. I would definitely go with paste because you get much more curry and you can have it as flavourful as you like. I've used the sauces and I prefer the paste by a long shot.

This curry is nothing like something you would make with curry powder. It is rich and flavourful and oh so good!

Here's my recipe from what I remember of how Sheila makes her curry:

Sheila's Curry

2 tbsp olive or canola oil
2 or 3 boneless/skinless chicken breasts, or 8 boneless skinless thighs
3 or 4 cloves garlic, chopped
1 large onion, chopped
1-28 oz can diced tomatoes (it might need 2 cans)
4 tbsp curry paste (mild)
vegetables of your choice, like:
4 carrots, chopped in bite-sized pieces (I don't bother to peel, but you might want to)
2 red peppers, seeded and chopped in bite-sized pieces
2 small zucchini or 1 bunch swiss chard, or 1 package of frozen spinach
1 can beans such as chickpeas or kidney (I used up the frozen edamame beans, tasted good)
salt and pepper to taste

Brown the chicken in oil with the garlic and onion in a large pot. When cooked through, add tomatoes, curry paste, all the chopped veggies and beans. Bring it to a boil and then turn down the heat and simmer with the lid on, for an hour or more. Stir occasionally.

Serve with brown basmati rice (or white is good too), papadum and/or naan.

Mmmmm....

I guarantee if you think you don't like curry, this will make you a curry convert!

Enjoy!

Kathy

Check-in

As I sit here eating strawberry yogurt, feeling tired, but pleased with life, I thought I'd check-in with my thoughts on this Oprah's Superfood journey.

I didn't cook tonight because I went to a business networking event for my local Chamber of Commerce. As I said to several people, it is my second least favourite thing to do. The first is sales calls or telephone soliciting of any kind. But the event went well and I made some contacts, and at the very least got my name and face out there a bit.

When I got home, I popped sweet potato fries in the oven. Granted, not the best choice, but lately when we do eat fries, they are sweet potato, so a Superfood. I even had a salmon sandwich for lunch with arugula, lemon juice, green onions and olive and canola oil mayo. So yes, I'm making choices that include Superfoods every day.

I need to state the obvious about these recipes I'm trying and sharing with you: they are not exactly low fat or meant for someone trying to lose weight. Most of them can be tinkered with to lower the fat content, as one of my followers did when making the salmon cakes and leeks vinaigrette for her husband, who is trying to lose weight as she is breastfeeding and eating as much as she can. She said, "Those two recipes, even though they contain great superfoods, would have been too high in [Weight Watchers] points (a calculation based on calories, fat and fibre) for [my husband] for one meal had I not cut out the sesame seeds and a lot of the oil from the vinaigrette and cake frying."

When I started this I didn't really have a plan in mind, but it's funny how things happen for a reason and how they fall into place when you let them. Prior to committing myself in this blog, I had been doing some research and signed up for some health-related websites. I knew I wanted to start eating better in 2010. It's not like I don't know how to eat healthy – I actually like to eat lots of vegetables, whole grains and little meat. However, I'm basically lazy and I have a terrific sweet and salt tooth that seems only chocolate, cookies and potato chips can satisfy. Oh there is more to it than that, for sure, (a sedentary lifestyle, evening cravings, etc., etc.), but one thing at a time.

After I finish these Oprah Superfoods (still have to get past the sardines hurdle and have a couple of appetizers and a dessert to make) I plan to explore a more 'hardcore' if you will, way of eating. I'll talk about it more in upcoming blogs. I also want to move more, and work on the inner me.

One big change I notice in my life right now is that with my new career taking off, cooking from scratch most nights and blogging afterward, I haven't had time to watch TV since I began this journey. It's hard to eat while you're typing. And I also don't feel like it. Even when I do have a piece of chocolate, it's just a piece or a few bites. As a night-time snacker, this busyness has been a godsend.

I know diets don't work, I hear this constantly and I've lived it myself. The losses and the gains, the binges, the starting over – again. If I deny myself the occasional treat, and think of food as the enemy, there will always be the binge and the slide back into old, unhealthy habits. Instead, I want to make peace with food, continue to enjoy it (but the good stuff without all the chemicals and preservatives), learn when to stop and learn that "occasionally" makes it taste even better. It's the only way I can think of to make lasting changes, because, unlike other addictions, abstinence is not an option.

I know that if I do this, the weight will start to come off. It has to – the rules of food in and energy out demand it. But it's not about that. Like Oprah, I need to believe at the core of me that I am worth the effort of caring for the body that houses my soul. I wouldn't treat my dog the way I treat myself, so why am I doing what I'm doing?

When you look at it like that, it's a bit on the crazy side, non?

Here's to sanity in 2010!

Kathy

In what world is KD a Superfood?

This blog installment is dedicated to Jenn: 
finder of errors, defender of berries.

I made an error on my last blog that was caught by the aforementioned blog follower, Jenn. (I actually make a lot of mistakes, but I guess Jenn just got tired of them.) I missed out the berries in my triple berry oatmeal recipe. Add anywhere from a 1/2 cup to a cup with everything else before microwaving. I use frozen berry mix and it works just great. 

So, yesterday and why there was no blog... I may have mentioned that I officially started my freelance communications business on January 1 of this year. I was to attend a two-week business start-up workshop, but I got a call from a former employer asking for some help on a project. It's so exciting when you get called by people who know your work and think you're good at what you do!

Of course I took the job on, but it meant pulling out of the workshop and frantically scrambling to get the project started. I haven't been using all that many communications brain cells since I've been unemployed, so yesterday I felt like my brain went from couch potato to triathlete in five hours. (The strain in brain ends mainly in great pain!)

I had great plans to make a wonderful curry dish that I learned from a friend. Whenever it gets cold, as it did yesterday, I always want something warm and comforting to eat. Stews, hearty soups. No salads or cold plates. Give me heat! That's why curry is perfect. It's packs the double whammy of spice hot and heat hot.

I was wiped already by the time hubby came home. He took one look at the glazed look on my face and my inability to make words come out in an understandable sentence and hauled out the macaroni and cheese (in his defense, he has a pinched nerve in his back). He made me sit at the table and eat it. I was grateful to have something to eat as I babbled incoherently, trying to explain what my day had been. Thank goodness I didn't have wine. Actually, I wouldn't do that to the wine.

Even though today was only marginally less of a brain drain, I was determined to make dinner. I opted out of curry because I couldn't bear the thought of the chopping (it's on my mind to make Thursday though). Instead, I made an Oprah.com Superfood Arugula Salad with Figs and Warm Shallot Vinaigrette and a poached salmon fillet that I invented a while back.

I had to use up the arugula. It was initially intended for the sardine salad sandwich, but I managed to dodge that bullet on Sunday by making the apple oatmeal instead (whew!). Presuming I'll have time next weekend to make the spelt bread, I will make the sandwich... I promise.

Okay, so as I'm thinly slicing the shallots in order to flour and fry them, I'm thinking, "This is crazy, who goes to all the trouble of making crispy shallots for a salad?". Apparently me, although hubby actually did a great job of frying them up while I ran to do one last bit of work.

I couldn't find fresh figs, so had to go with sun-dried and I nuked the salad dressing instead of cooking it in yet another saucepan for 1 minutes. Sheesh!

Anyway, I am here to tell you that this salad is pure genius! The peppery taste of the arugula, combined with the sweetness of the figs and the crispy fried onion, against the tangy saltiness of the dressing –  I swear I could have eaten an entire salad for dinner and skipped the salmon and potatoes! I will definitely make this salad again. I don't even have any changes to the recipe. And yes, it is entirely worth frying the shallots! I wonder how incredible fresh figs would have tasted in this salad?

 Just looking at it makes me want to make it again tomorrow!

Hubby made the potatoes, simple with a bit of butter, salt and pepper. How can you go wrong with that?

For the salmon, we used Atlantic (which I think is farmed, but mild and tasty). We used two fillets of way more than a portion each (I saw what they call a portion in the Superstore. Suffice it to say I have work to do on portion control.)  So, what I do is put about 1 cup of chicken or vegetable broth and a cup of white wine in a deep frying pan with 3 or 4 cloves of garlic chopped, add a pinch of hot pepper flakes and a generous 1/2 tsp of herbes de provence, and a bit of salt and pepper. When it comes to a boil, add the salmon, skin side down and poach gently (medium low) with the lid on for about 10 minutes or until the salmon flakes. The wine gives something relatively ordinary an extraordinary lift. It's very simple, but you can still serve it to company (also works with boneless, skinless chicken breasts, but salmon is my hands-down favourite.)

I know, the plate is crying out for green, but we already ate the salad and this 

is a weekday! 

We used up the rest of the onions on the potatoes and salmon. The recipe calls for a fair bit of oil, but there was at least half of it left in the pan afterwards. I'm not sure you could get the crispy oniony flavour without it, but it's up to you if you're conscious of using too much fat. 

So, that's it for tonight. It's times like these when I'm very happy to be trying new foods.

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Arugula Salad with Figs and Warm Shallot Vinaigrette

Makes 4 servings

6 cups baby arugula, washed and spun dry
6 ripe Mission figs, trimmed and quartered lengthwise (I used sun-dried Kalamata)
3 shallots
1/4 cup all-purpose flour
1 tsp salt
2 pinches freshly ground pepper
1/2 cup extra-virgin olive oil
1 tbsp fresh lemon juice
1 tsp fresh thyme

Place arugula and figs in a serving bowl.

To make the dressing, thinly slice 2 shallots and separate into rings. In a self-sealing plastic bag, toss sliced shallots with flour, 3/4 teaspoon salt and a large pinch of pepper until well coated. Shake any excess flour mixture off shallots and transfer them to a plate.

In a 10-inch skillet, heat 6 tablespoons olive oil over medium heat. Add sliced shallots in batches and cook, stirring, until golden brown and crisp, 2 to 3 minutes. Remove shallots with a slotted spoon; drain on paper towels.

Mince remaining shallot. In a small saucepan, heat remaining 2 tablespoons olive oil, minced shallot, lemon juice, thyme, remaining 1/4 teaspoon salt and a large pinch of pepper over low heat; cook 1 minute, until just warm. Pour dressing over arugula mixture and toss well. Sprinkle with crisp shallots and serve warm.

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What's the difference between a shallot and a green onion you ask?

I didn't know this, but the two are completely different. I always thought they were one and the same.

Here is a picture of shallots:

According to Shallots.com: "Shallots are often thought to be another variety of onion, but they are actually a species of their own. They grow in clusters, where separate bulbs are attached at the base and by loose skins. The shallot has a tapered shape and a fine-textured, coppery skin, which differentiates it from onions. Shallots were first introduced to Europeans during the 12th Century. Crusaders brought them home as “valuable treasure” from the ancient Palestinian city of Ascalon. Shallots have a mild taste that combines the flavor of a sweet onion with a touch of garlic."

I also found this out from Ask.com: "Shallots look like small onions, and are cased in a papery skin that is usually rust colored (the American variety) but sometimes a bluish, gray (the French variety.) Shallots sometimes come in clusters with two or three bulbs or cloves attached."

Here is a scallion, or green onion:

According to About.com: "Scallions are most commonly referred to as green onionsin the United States. They are a variety of young onions with a long, thin white base that has not yet developed into a bulb and long straight green stalks that look like giant chives. Both the white base and the green stalks are commonly eaten.

Scallions have a milder flavor than mature onions, but a bit stronger than chives. The tops of these green onions may be used as a substitute for chives in many recipes."

who knew?!

Happy, healthy eating to you!

Kathy

Eye on the Prize!

Anyone that knows me, knows I love dessert for breakfast. One of my faves is Triple Berry Crisp. It has everything: fruit, oatmeal, dairy (well butter) -- everything the old me wanted for a yummy breakfast. New me says, "we'll be doing no more of that!".

So, when I happened to come across a recipe that promises fruit and oatmeal, but is technically still a breakfast food, I'm on it. Cue Oprah.com's: Apple Oatmeal Crème Brûlée. It's the perfect marriage of "oatmeal, apples and brown sugar broiled to sweet perfection"!

I've made Crème Brûlée before. It's cream and eggs and flavouring with a wonderful sugar topping that forms a hard shell when you use a cook's torch (or broil it, which I've never done). It is truly a sensational and decadent dessert.

I made the breakfast version this morning for Sunday breakfast (well more brunch). It's an easy recipe to make. I used steel-cut oats, but the recipe above used ordinary rolled oats, which cook a lot faster. Because steel-cut oats need more time to cook, they need more water. I bought enough apple juice for 4-1/2 cups, but needed 8-1/2, so I used 3 cups of water as well. I also added cinnamon in when I added the oats. The recipe on the oats said not to add salt until after cooking, so I held back.

All was well, it cooked in about 25 minutes and then I sampled the oatmeal. It is spectacular! You could stop the recipe right there and just eat it, but of course, as your guinea pig, I followed the recipe through. The recipe says to use 1-1/2 cups of brown sugar, which is a huge amount of sugar. I didn't pack it down though. It also said to make sure you cover the entire surface of the bowls. I did. I put it under the broiler, watched it for a few seconds and was no more than 30 second away from it. When I opened the door of the oven, the smell of burn sugar and smoke assailed my nostrils! I got it out as quickly as I could, but the brown sugar had burned. That's what I get for taking my eyes off it.

Sigh... eyes on the prize stoopid!

Now, I use the darker brown sugar, which has more molasses, but I'm pretty sure the Oprah recipe used golden brown sugar because the picture has a much lighter colour.

Lessons Learned:
After letting the sugar cool down a bit to harden, we scraped off most of the burnt brown sugar and set to eat it. Sorry, but way too sweet. I don't think it needed any sugar at all, maybe a tablespoon at best. Hubby, who still yearns for Froot Loops and Captain Crunch for breakfast, said it was fine. So, depending on your tastes, I would suggest perhaps using half apple juice and half water, then decide if you want to add brown sugar. If you do add that much brown sugar, expect a massive spike in your blood sugar (hubby tested his).

I personally wouldn't do the brûlée thing with the sugar again. To do it properly you'd have to let the oatmeal cool completely first, then do the sugar (so the hard shell formed properly), then heat it up again to eat it. Sorry, I'll do that for an impressive dessert, but not for breakfast foods.

I'd also add nuts because I need protein to keep me from getting hungry before lunch. Walnuts, pecans, raw pumpkin seeds, sunflower, almonds -- whatever you have on hand.

To ramp up the Superfoods quotient from using whole grains, in addition to adding walnuts, consider subbing frozen blueberries for the apples. You're kids might light eating purple porridge!

One more thing: this recipe makes four MASSIVE bowls of oatmeal. I couldn't finish it, and there is no way I could eat that much first thing in the morning. Maybe steel-cut oats are more filling, but I say, this would be an excellent recipe to divide into 8 portions, freezing what you don't eat immediately into microwavable containers (I use plastic, but always microwave in a glass bowl with a lid). That way you will have a breakfast that's ready in 4-1/2 minutes. How perfect is that?!

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Mmmm...mmm... good!

Apple Oatmeal Crème Brûlée 

Serves 8

4-1/4 cups apple juice or cider (or 1-1/2 cups if using rolled oats)
4-1/4 cups water (or 2 cups if using rolled oats)
2 McIntosh apples, cored and cut into large chunks
2 cups steel-cut oats (or 2 cups rolled oats)
1 tbsp cinnamon
1-1/2 cups golden brown sugar (if broiling), or to taste

In a large saucepan, bring apple juice and apple chunks to a boil. Add oatmeal and cook according to package directions, 20 to 25 minutes for steel-cut oats. Stir in cinnamon and serve immediately, adding brown sugar, if desired.

Crème brûlée-style:
Divide oatmeal among four ovenproof bowls. Divide brown sugar among bowls, sprinkling it over entire surface of oatmeal.

Heat broiler to high and set oven rack 5 to 6 inches from heat source. Place bowls on a baking sheet and place in broiler; broil until brown sugar turns dark brown and begins to bubble, 1 to 3 minutes. Watch carefully! Wait a few minutes to allow melted brown sugar to cool down and harden before serving.

So there you go, even for you 'refuse-to-eat-mush' types, this is a great way to get whole grains in a satisfying breakfast.

----------------------

One last suggestion: Even I didn't really always eat triple berry crisp for breakfast, but I did make an oatmeal version of it that drove my workmates wild. 

Use 1/3 cup of rolled oats (or your favourite quick-cooking porridge oats) with 2/3 cup boiling water, 1/2 tsp cinnamon, a pinch of salt and nuts if you desire. Cook in the microwave (only partially covered as it will bubble up) for 2-1/2 minutes. Let stand for 5, then add a bit of brown sugar before eating. Ta-da! Triple Berry Oatmeal!

Healthy eating to you all!

Kathy

Bitter Greens They Call Me...

Today is Saturday, which in my household means enjoying a wonderful cup of extra bold French Roast coffee that kicks you in the ass and gets you out the door no later than 10 a.m. to go for breakfast and then onto errands. Brunch is definitely the thing about the weekend I enjoy the most. I love a good breakfast!

There is a phenomenon in Quebec and the Maritimes known as Cora (or Cora's in English). Cora Tsouflidou who was born in Caplan, Quebec, a little village in the Gaspe peninsula, is the founder. She was a single mother who was looking for a way to support herself that would allow her to have time with her kids when they came home from school. So she started a breakfast/lunch restaurant. That was more than 20 years ago and today these restaurants are big in the east, especially Quebec.


The food is always fresh, the menu variety huge, and most everything I've tried has been delicious. Lots of fresh fruit that is actually very tasty. Today I had the western crepe omelette (an omelette rolled inside a crepe). It is absolutely an indulgence, because it's topped with hollandaise sauce (on the side is my preference).  Served with toast and fresh fruit. In a word – delish!

Hubby had the "10 Star Omelette", which has everything from spinach to weiners in it. It appeals to his east coast sensibilities. I wish I had my camera with me (it was still awaiting a battery), but this shot from Cora's website will have to do. The food is so beautifully presented it's more like art on a plate. And oh the taste!

From my perspective, a visit to Cora's should be on any tourist's must-see/must-taste list, right up there with Hopewell Rocks and the Confederation Bridge, so any visitors we get will be taken to Cora's for brunch.

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So, what' was cooking today? Well, it was the first meal with meat since I started blogging on January 4, 2010, and I felt pretty excited –  Pasta with Walnut Pesto, Sausage, and Broccoli Rabe. I think it's the only meat recipe from Oprah's Superfoods list. I'd never made my own pesto, and never tried broccoli rabe (aka rapini) before.

This recipe is relatively simple to prepare. I started with the pesto sauce, increasing the garlic (of course), but otherwise made it to the recipe below. Then I put the water on to boil for the pasta while I prepared the sausage and rabe. I didn't use any oil when cooking the sausage, and there wasn't any left over drippings from the sausage. I also wouldn't use any more oil when cooking the broccoli rabe, water to steam is all that's really necessary.

I used whole grain rotini instead of rigatoni (scoring superpoints for whole grains!) and dutifully tossed it with the pesto. Then I plated it, added the broccoli rabe and sausage mixture, topped it with ricotta and chopped walnuts.

Pretty appetizing, non?

Well, what I have to say about this recipe is that it's very good, but very bitter. At first I thought it was the walnut pesto (I find walnuts quite bitter), but then I tasted a broccoli rabe stalk, and 'Holy bitter greens Batman!' Hubby is way more sensitive to bitter tastes even than me, so had to put sugar (Splenda) on it. I could eat it, but it reminded me of those surprising bits you get in an Italian spring greens salad (the red radicchio). Otherwise, it was delicious, especially with a glass of red wine. It made the wine taste absolutely sweet.

About broccoli rabe

According to Wiki, broccoli rabe is "a common vegetable in Sicilian, Galician, Chinese, Italian, and Portuguese cuisine... The flavor of rapini has been described as nutty, bitter, pungent, and "an acquired taste". The Italian cultivar is similar to, but much more bitter than the Chinese. The Chinese cultivar is of a lighter green color, not at all bitter or pungent, and more tender. Rapini is a source of vitamins A, C, and K, as well as potassium, calcium, and iron." 

So I totally 'get' why it's a Superfood.

Lessons Learned:
I'm actually glad I didn't research broccoli rabe before tasting it. I probably would have switched it for something else. But that's not what this blog is about, is it? It's about trying new things. And now that I've tried it... I will make this again, but will sub out the broccoi rabe for some other dark leafy green, perhaps kale (although I haven't tried that either, Wiki does not mention the word bitter). Or else I'd try the Chinese variety if I could find it because I was very pleased that it's like having broccoli and greens in one dish.

Again, there is a lot of fat in this recipe, so I'd only use it in the pesto. I wouldn't bother having the pasta separate from the rabe/sausage mixture. I'd toss it all together, even tossing in the ricotta. That's what we're going to do with the leftovers tomorrow. Poor hubby, but he said he would eat it again tomorrow...

Ricotta was a big surprise as well. I always thought of it as a richer cottage cheese (I truly detest cottage cheese), but it's much more like a very low fat version of marscapone cheese – almost sweet and very smooth. I might even try to make my annual Christmas Tiramisu with it next year. It has about 1/4 the fat of marscapone.

This make 4 very generous servings, maybe even 6 smaller servings, especially when served with an appetizer. I had originally intended to make an arugula salad with figs and shallot dressing to go with it, but I'm glad I didn't. There was plenty of veggies with the broccoli rabe.

I wonder how this recipe would be with a fresh tomato and basil sauce rather than pesto? I think that would be incredibly tasty with the ricotta mixed in. Mmmmm...

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Walnut Pesto, Sausage, and Broccoli Rabe 
(this is the way I would make it next time)

Serves 4 (generously)

1/2 cup walnuts
2 cups basil leaves, loosely packed
2 cloves garlic
salt and freshly ground pepper
1/2 cup olive oil
1 lb whole grain rotini
1 lb sweet Italian sausages, casings removed
1 bunch broccoli rabe, tough stem ends trimmed and coarsely chopped (or 1 bunch kale)
1/2 cup fresh ricotta cheese

Preheat oven to 300°F. Spread walnuts on a baking tray, and toast until golden, 5 to 7 minutes. Cool completely.

Combine 1/4 cup nuts, basil, garlic, and 1/4 teaspoon salt in the bowl of a food processor. Process and, while motor is running, drizzle in 1/2 cup olive oil to form pesto; set aside. Chop rest of nuts, and set aside.

Bring a large pot of salted water to a boil; cook rotini until tender. Meanwhile, heat a large skillet at medium temperature. When hot, add sausage and cook, breaking up meat, until brown, about 5 minutes. Transfer meat to a small bowl, and leave 1 tablespoon fat in pan.

Return skillet to heat. Add broccoli rabe; cook until it starts to wilt, about 2 minutes. Add 1/4 cup water, cover skillet, reduce heat to medium, stirring occasionally, and cook until tender, about 5 minutes. Add 1/4 teaspoon pepper; return sausage to pan to heat through.

Toss cooked pasta with pesto, then sausage, broccoli rabe and ricotta cheese. Serve topped with chopped walnuts.

So, did anyone out catch the pun in my title? 

Healthy eating everyone!

Kathy

Blogging on a Friday Night

First of all, my apologies to my email list who apparently get my blogs whenever I publish them, no matter how many times I accidentally publish them in the same night. I'll try to be more careful.

Which brings me to why I'm blogging on a Friday night. I pressed the wrong button and published my unfinished blog about chocolate as Superfood before it was finished. Since I had to finish it, I published it twice. Sigh... so here I sit on a Friday night, blogging. How sad is that?

Oh well, at least there was a recipe that was simple for the end of the week – Popcorn with Dried Oregano and Lemon. I don't cook on Friday nights. That's our night for take-out or those lovely processed, but oh-so-easy take-out pizzas or other frozen delights. But, that's what I get for thinking I would prepare a blog in advance so I could relax after my first week of being self-employed (turns out I'm a bit of a slave driver and I'm exhausted).

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Popcorn with Oregano and Lemon

4 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
zest of 1 lemon
1/2 cup popcorn kernels

1 tsp sea salt
2 tsp dried oregano
2 tsp sesame seeds
1/8 tsp freshly ground pepper

Whisk together olive oil, lemon juice, and lemon zest in a small bowl. Set aside.

Pop kernels according to package directions then transfer popcorn to a large serving bowl. Pour reserved oil-lemon mixture on top, and mix well. Season with remaining ingredients, and toss. Serve immediately.

Impressions:
In this foodie's humble opinion, this is not one of Oprah.com's best recipes. It may have Superfoods oregano, sesame seeds and black pepper, but definitely two thumbs down. My husband took two bites and that was it for him. He just made his own batch of popcorn with the highly salty and fake toppings to get over his misery. The combination of the lemon zest, oregano and sesame seeds was bitter, so it was not very pleasant to eat.  Just be glad you have me to taste-test these recipes for you.

The recipe doesn't specify what kind of popcorn to use. I thought I had kernels for air popping, but I had to use microwave popcorn, which I don't like at the best of times. I didn't use salt, otherwise it would have been too salty. Maybe unsalted, unprocessed air popper popcorn kernels would have made a difference? I'm doubtful.

The lemon juice did set off the olive oil nicely, so I think just lemon juice, olive oil, salt and pepper would have been much tastier. But those aren't Superfoods. Too bad dill wasn't a Superfood. I think it might be better (think dill pickle).

Did you know that lemon juice takes the colour out of cotton sweaters?!

 One of my favourite sweaters now has yellow spots all over it.
Damn you Friday night gremlins! 
Damn you juice reamer that I usually adore!

Definitely DO NOT try that part at home kids!

On the bright side, my camera isn't dead permanently, just the batteries. We tried it with some batteries from the remote and it's still ticking!

I also had the leftover Miso Noodle Soup for supper and it was even better than the first night. Combine that with my whole grain porridge with walnuts and blueberries this morning and I had a super Superfoods day!

So that's how I spent my Friday night on the east coast.

Coming Up:

This weekend I'm going to bake spelt bread from a recipe I found. I will report and provide the recipe. And then I'm going to try my nemesis in this project – the dreaded Sardine Salad Sandwich. Just the thought of the skin and bones makes me quiver. The one thing I couldn't find was the boneless, skinless version that Oprah recommends. Oprah, how could you do this to me?!

Healthy eating everyone!

Kathy

Itchy trigger finger...

My chocolate bog as Superfood blog was a work in progress, but I pushed the wrong button. I need to stop and go eat some leftover Miso Noodle Soup.

Oh well, two blogs for the price of none!

Kathy

Chocolate as Superfood?! Sign me up!

And I thought I was losing it. When I first read the Superfoods article in the printed January 2010 Oprah Magazine, I saw 20 in the title (20 Foods That Love You Back). But when I went online for the recipes, I saw 25 Superfoods to Incorporate into Your Diet Now. Here are the extra 5:

• Green Tea (we all knew about this one, I'm sure)
• Dark Chocolate (Uh-oh!)
• Flax (I was eating an extra Superfood in my Salmon Cakes and didn't even know it)
• Figs (What a coincidence that I ate Fig and Goat Cheese appetizers with my Sweet Potato Soup)
• Seaweed (Dulce is really big here, maybe I'll give it a go...)

A great benefit of the internet over print is that space isn't a limitation – it goes to infinity – or at least as big as your bandwidth!

So now I have three more recipes to prepare. No, not five. I'm sorry, but you can figure out how to fix a cup of green tea.

Chocolate is one Superfood that I like to eat in all its processed glory. My current fave is Lindt's Excellence Chili. It's infused with red chili and has a wonderful warmth to it. Try it and let me know what you think.

In actuality, I still prefer milk chocolate, but then I eat in quantity. However, one square of this, or any other dark chocolate from Lindt, satisfies my need for sweet and chocolate in a way that no amount of even the best quality milk chocolate can.

This is what Oprah.com has to say about chocolate as Superfood:

DARK CHOCOLATE

It's just like chocolate to crash the party, but it's no mistake that the dark variety confers health benefits. Dr. Aviva Romm, President of the American Herbalists Guild, says that the high antioxidant levels make it a perfect indulgence. Chocolate is high in flavonoids, substances that have been shown to improve blood flow, suppress coughs, improve memory, and give you hydrated, smooth skin. A 1 oz. dose of chocolate a day is now officially the doctor's order.

I'm a bit uncomfortable with dark chocolate as a Superfood  –  it takes away the guilty pleasure aspect of eating it. It also feeds into my nagging question about who decides when or how an ordinary food becomes a Superfood. Is there a panel of experts that gets together each year and examines all the applications from the food industry? But since I know of no woman who can live without chocolate, if Dr. Aviva Romm says it's okay with me  –  [like I serve on this mystical panel (insert sheepish grin)].

Quel horreur! I just tried to take an enticing picture of the chili chocolate (I just happen to have some), but it appears that standing over a steaming pot of Miso Noodle soup didn't agree with it. I love my camera! It's an old Pentax from 2003 but it takes great pictures. (I bought ostensibly as a business expense but it was I used it on my honeymoon cruise) . I hope it isn't actually broken, but I checked the batteries and that's not it. Argh, I can't really afford a new one right now, but I will if I have to. Curses!

Anyway, healthy eating everyone!

Kathy

Ingredients for success!

The other day I went to the big box Atlantic Superstore and found everything on my Superfoods list! What a relief. The total between my local Atlantic Food Co-operative, Atlantic Superstore and Bulk Barn (the best find since I've been here – it has every dry good you could need or want including Amaranth Seeds) was about $100. It might be cheaper to buy these things where you live. Atlantic Canada is not exactly the hotbed of nouveau cuisine. I'm pretty sure I couldn't buy all these foods ready-made for $100, so I'm happy.

There's a common misconception about the cost of buying fresh ingredients vs. buying ready-made processed food. Some people think it's more expensive. But as I've waffled between banning processed foods from my shopping cart to backsliding and allowing bake and serve pizzas (and those steel cut oats – yikes!) I can assure you, buying heat-and-serve meals is MUCH more expensive than making it yourself. There might be some extra cost involved for your initial outlay of ingredients, but for example, there are enough buckwheat soba noodles to make four batches of the Miso Noodle Soup  from Oprah Magazine's 20 Superfoods article. The soup also makes 6 to 8 servings, which is 3 to 4 meals in my 2-person household. We also ate two full meals from the Salmon Cakes and Leeks Vinaigrette recipes. Now that's a bargain my friends! So freeze the leftovers, take them for lunch – whatever suits your style. Your body will thank you because you won't be consuming preservatives, excess salt and fat, your pocketbook will be happier, and just think of all the surprised and pleased people you'll be able to feed when you bring some leftovers to work to share the next day!


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Miso Noodle Soup 

Serves 6–8

2 tbsp  canola oil or olive oil

2 leeks (white part only), split, rinsed, and sliced

2 cloves garlic, minced 

1 medium bunch chard (about 1/2 pound)

4  medium carrots (about 3/4 pound), peeled and coarsely chopped

4 oz  buckwheat (soba) noodles 

1 cup edamame (fresh or frozen)

1/2 cup miso

2 scallions, finely sliced

Set a large pot over medium-low heat. Add oil and heat for 1 minute. Add leeks and garlic; cook, stirring occasionally, while preparing chard. Remove stalks and ribs from chard (I just ripped the leaves down each side of the spine); set leaves aside. Coarsely chop stalks and ribs, and add to pot. Cook, stirring occasionally, until tender, 8 to 10 minutes.

Add 10 cups water to pot. Increase heat, and bring to a boil. Add carrots then reduce heat to simmer. Continue simmering until carrots are tender, about 10 minutes more. Meanwhile, bring a separate pot of water to a boil. Add buckwheat noodles, and cook until tender, about 3 minutes (do not cook in soup pot because they will soak up too much broth). Drain with a colander and run under cold water; set aside.

I had to include a pic of the cooking noodles  – they reminded me of a sea urchin as they tumbled in the pot!

Coarsely chop reserved chard leaves, and add to soup along with edamame. Cook until just wilted, then quickly increase heat and bring liquid to a boil. Remove 1 cup boiling liquid, and swirl into a bowl with miso. Add noodles, and whisk miso mixture into soup.

Serve immediately: Divide soup among bowls, and garnish with scallions.

Lessons Learned:

I had no disasters while doing this recipe. I made sure I looked at it before attempting to make it this time. The recipe suggested you might not want to add the chicken because the edamame has quite a bit of protein, so I didn't even bother with it. In any recipe involving cooked garlic I always double the amount specified at the very least, because I don't think it's possible to have too much garlic. I was craving noodle soup, so I also doubled the amount of noodles, using half the package.

Taste Test:
This is really good soup! I love, love, loved the edamame (soy beans) and the extra noodles sure helped with the satisfaction factor. This was also my first experience with swiss chard and I must say it holds up better in a soup than spinach. Maybe I'm still weaning myself off of salt, but I found it a little flat. I'd suggest that you add a bit more miso when you taste it, or add a bit of that lovely Asian hot sauce that is both sour and spicy. The recipe needed a bit of a lift. I didn't have the Asian hot sauce, so I just used a couple of splashes of Frank's Hot Sauce. The tang was perfect! I just wish I had a Kirin beer to drink with it...

Here's to a healthy living in 2010!

Kathy