Category: Weight Loss

Magic Beans!

Easy vegetarian meals often call for canned beans. But in our efforts to watch our weight, we started to learn a lot more about label reading. One thing we’re really careful about is sodium – it makes a huge difference! A rule of thumb we learned was to read the calories per serving on the nutrition label. Then, if the milligrams of sodium per serving is higher than the calorie count, avoid it! Sounds easy, right? Unfortunately it’s the dirty secret of lots of canned foods – they have a lot of sodium. Even healthy choices like beans or soups are a problem. So we make our own beans now, on days when we’re busy working around the house, doing chores, laundry, or whatever. A few weeks ago we made some black-eyed peas…and they’re the star of today’s recipe. We grabbed a one-cup tub out of the freezer at breakfast time and let it thaw for the day…

Then we started dinner by putting some whole wheat pasta on to cook in a big pot of unsalted water. (Two ounces or 60g of dried whole wheat pasta per person is plenty!)

Then, while the past cooks…start a little onion (one small one) and garlic (two cloves) in a couple of teaspoons (10ml) of chili oil. We also chopped in a sweet, sweet pepper we picked up at Plank Road, around the corner. Next, some sliced mushrooms for texture, just rinsed and sliced. Keep stirring as you add the veg.

After the pepper, a good big handful of spinach, washed and chopped, and a diced fresh  tomato go in the pot. Put the lid on, and turn heat to low for about 5 minutes to wilt the spinach.

Finally, it’s time for the beans. Dump them into the pan, along with about a tablespoon (15 ml) of pesto (check the types and buy the one with the least sodium!) . Pop the lid back on and simmer all of this until it is bubbling hot and ready to receive the pasta – just a few minutes should do. Then tip in the pasta, stir, sprinkle with a little cayenne, and lid the pan again. Let it simmer over very low heat for the flavours to meld.

Finally, when the flavours have had a chance to come together, serve! If you want, shave a little sharp cheddar on top, but you won’t need too much. An ounce or so should do between the two plates (that’s about 30 grams). Happy eating!

Real Food to Start Your Day

oats spelt apples cinnamon walnuts raisinsOK, so the yogurt and berry breakfast from earlier this week was good. But it’s drizzling outside. The wind is blowing. We need something to keep us going! If you’re working out, you need protein for re-building. If you’re losing weight, you need fibre. This delicious breakfast gives you some of each.

We started with a mixture of rolled oats and rolled spelt (but any large flake oatmeal will work just fine). For breakfast for two, put 3/4 of a cup or 175ml of these grains in a microwavable casserole. Add a tablespoon or so (15 ml) each of pumpkin seeds or sunflower seeds, as well as chopped nuts (pecans or walnuts are great with apple). Dice in an apple (don’t peel, just wash it well). Then put in 30 ml or 2 tbsp. of raisins or dried cranberries or cherries. Don’t have those? Chop up some prunes, or dried apricots.

Sprinkle the whole thing with a teaspoon or so (5 ml) of cinnamon. Add 1-1/2 cups or 375 ml of water.

Our microwave has an automatic setting for oatmeal, so I just “fire it up”. Otherwise, cook on high for 5 minutes, then another 3-5 minutes at medium, depending on the power of your microwave. It’s easy. (Even though it’s April 1st, we’re not fooling!)

Divide into bowls. Top with a little brown sugar or maple syrup or honey (about 5 ml or a teaspoon each). Add half a cup or more of milk or soy milk or rice milk.

Enjoy!

But What About Breakfast?

Better Bulk, aka "The Bulky"We were at Better Bulk (aka around our house as “The Bulky”) the other day and picked up some awesome Hewitt’s yogurt. We started buying their skim milk yogurt a couple of years ago when the two of us collectively lost 60 pounds on the “eat less move more” diet.

When we first started eating it, we would add honey. But we’ve found this and a few other organic yogurts are so creamy and delicious, they don’t really need a sweetener, just some fruit and other tasty additions.

strawberries in bowlsWe start with about 1/2 a cup (125 ml) of sliced strawberries.  They usually have some at Jerry’s, or Kelly’s, or Plank Road Market. Then we add 1/2 cup or 125 ml of the yogurt.

Top each serving with a sprinkling of cinnamon – it tricks your myogurt and strawberries topped with nuts and cinnamonouth into tasting “sweet”. Sprinkle with some sunflower or pumpkin seeds, or chopped nuts (a tablespoon or two – 15 to 30 ml – altogether). To round out your breakfast, have half a whole-wheat English muffin with some crunchy peanut butter. A delicious healthy way to start the day!