Category: Healthy Eating

Stacking up Flavour

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We’re back on track after a flurry of holiday eating. Despite seeing a flurry of faddish food recommendations, we know what works: eat less, move more. The minus twenty temperatures don’t help encourage us to get out and walk, so we spent some time on the treadmill and the rower today. This breakfast is a tasty way to start a busy day.

It’s half a whole wheat English muffin, topped with a tomato slice and a thin shaving of red Leicester cheese. Over that, a poached egg, a sprinkling of chili powder, and some chopped basil. Filling, flavourful, but doesn’t pack in more calories than we need.

Friday Fish and…Frugality

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Long day! The bathroom reno revealed that we have been sitting on the upstairs toilet on a wing and a prayer. Weather made us late for an important appointment. It’s payday and we haven’t shopped but have leftovers from the last meal plan. What to do?

We cooked some long whole wheat pasta. Meanwhile, we used a tiny bit of olive oil and sautéed a shallot and half a bulb of fennel. When the pasta was nearly done, we added a can of wild-caught salmon, a diced tomato, and some red pepper pesto to the pan. Then we tipped in the cooked pasta and let it sit for 5 minutes to gain flavour.

When it was ready we stirred, served, and sprinkled with some chopped dill.

Now…off to the couch to forget the day. (Thanks East Dell, we’re sure you’ll help with that).

Playing Chicken

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’twas in the dead of wintertime…yet it hardly seems it. We had a great walk around the neighbourhood today, and it was chilly but the sun was blazing. We spent the afternoon readying the house for the New Year, after the post-Epiphany cleanup.

Then to dinner. An amazing chicken breast (the whole thing, not just parts) from Plank Road Market. The husband did it as a simple roast, nothing added. We mad a little garlic mash and served it with a salad of Ontario veg, many hothouse-grown. Lettuce, arugula, cukes, tomatoes, and mushrooms. Dressing of mustard, chicken fat, and cider vinegar. A little candlelight, some East Dell wine. Ahhh…

Feeling a Little Cheesy…

It’s the time of year when minds turn to winter weight loss. But we’re not big believers in the quick fix. What gets us into a mess can often be turned around to get us out. We’re free of holiday distractions and back into our normal “eat less, move more” routine. Today though, the Toronto weather is still in the deep freeze. (Yes Winnipeg, we hear you laughing…) it made us want a warm and satisfying breakfast.

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For 330 calories, here’s what we had: 2 large eggs, scrambled in a nonstick pan and topped with 1/2 ounce of Shropshire Blue cheese. On the side, a slice of whole wheat toast with 2 teaspoons of blueberry-raspberry jam we made back in the summer (thanks, East Lynn Farmer’s Market!) and half a small hothouse local tomato.

Starting the day in a satisfied frame of mind!

What ELSE Can I do with Leftover Turkey?

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Even though we’ve been featuring all sorts of gorgeous treats around our house for the last few days, sooner or later calmer heads must prevail. So for lunch, we made this delicious Turkey Avocado Salad. Next on the agenda, a long, calorie-burning walk, before heading to another holiday open house…

I'm Dreaming of a White (Bean) Christmas

20111221-192955.jpg White Christmas? Think what you will about Canada, but in these parts, snow this week is an unlikely prospect. However we did have a wonderful life filled with freezing rain and other niceties today.

The cupboard is pretty bare…shopping is tomorrow. So we made a great warm-up dinner. For two, we cooked 3 ounces/90 g of whole wheat spaghettini. At the same time we sautéed a red onion in some olive oil. We chopped and tossed in a couple of small pepperoni. Then we added a 2c/500ml jar of diced tomatoes, put up in the summer. When it was simmering, we added 2c/500ml cooked white beans from Better Bulk (check our recipe page for baking beans). After the pasta reached al dente, we stirred it into the sauce, turned it to low, and simmered for 4 or 5 minutes. We served it with some thinly-sliced basil on top, and a nice glass of Cab-Shiraz.

Veggies Bursting with Colour

20111214-202416.jpg. Don’t you love a meal that looks fussy, but isn’t? Tonight we made Beet Wellingtons (check our recipe page!) and a tasty salad with hothouse greens, tomatoes and mushrooms.

For the dressing, we used some of the red pepper and rosemary pesto we made in the summer, thinned with some wine vinegar.

Tasty, fast and packed with colours. Mmm.

Fast Fennel Chicken

Healthy food! It’s all around us, but with so many tempting treats beginning to make an appearance, being able to cook up a fast feast of healthy food is essential. Today we made a veggie-packed pasta dish.

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We started by putting 2 ounces or 60 grams per person of whole wheat pasta on to cook. In the meantime, we diced four skinless, boneless chicken thighs into a sauté pan with some olive oil. As the cooked, we finely diced and added a shallot and a clove of garlic. Next came a carrot, peeled and diced fine, and 1/4 head of fennel, finely diced. While it was cooking over low heat,we ground up about a teaspoon/5 ml of fennel seed, and zested a lemon. we juiced the lemon into a small bowl and got rid of any seeds.

When the pasta was al dente, we drained and tipped into the sauté pan with the lemon juice, zest, fennel seed, a small amount of pasta water if needed, and a couple of tablespoons (10 ml) of light whipped cream cheese. We left it in the pan, covered but off the heat, for about 3 minutes for the flavours to come together, and ate it up. The cooking took less than half an hour, including boiling the water…leaving more time to watch Christmas specials and make some presents.

Cold Comfort, my Friend

20111205-213315.jpg. There’s a forecast of snow tonight, so some cold weather food was in order. And after several days of traveling, comfort food would be even better. Luckily we always have some cooked beans in the freezer. We sautéed some diced pancetta from Plank Road Market with a shallot and any oyster mushroom. Then we added some yellow pepper and celery. The last things to go in were a couple of servings of cooked white beans and some dried thyme from this summer’s garden. The whole thing went in the oven in a covered casserole for the flavours to meld.

We served it with some leftover roast beets, warmed in the oven with a sprinkling of thyme and a crumbling of Ontario feta. Then we settled in to watch the hockey game and A Charlie Brown Christmas (a classic message about how secular consumerism can’t obscure the true meaning of the holiday).

Let it snow!

Advent Begins with Christmas Tree Cauliflower

20111127-205228.jpg Today Advent begins. We’re well underway with the secular preparations for Christmas, but now we start the real work of preparing ourselves to celebrate the holy feast.

Even the food begins to take on a more symbolic character. So for our dinner, we prepared a roast chicken breast, the whole thing, just with legs and wings removed. We coated the roast with some Daily Dijon from Kozlik’s, thyme, and orange zest. After nestling it on a bed of onion in a Dutch oven, we added the juice of the orange, and a splash of white wine.

We popped the whole thing in a 450F oven uncovered for half an hour. Then we covered it until done. (Depending on the size and how cold it is when you start, this will take 1/2 hour to an hour more. Your instant-read thermometer should be at 185.

At the same time we roasted some beets.

While the finished chicken rested for 10 minutes or so, we steamed this varietal cauliflower – it looks like tiny Christmas trees on the plate. It was delicious and for that we’re very thankful.