Practically perfect polenta!

My kids love polenta!  We have it for breakfast, served with eggs on top of polenta squares.  Or  we have it for lunch with grilled veggies on top and often we  serve it as a side dish for supper. Polenta is a staple food of northern Italy since the 1700s, though it is not as well known as other Italian mainstays such as pasta. Polenta is made from ground yellow or white corn that has had the germ removed. 

Nutrition:  

Each 100 gram serving of polenta contains almost 69 grams of carbohydrates. Polenta is a complex carbohydrate, meaning that it rests low on the glycemic index and takes the body longer to digest, according to Health and Nutrition Tips. In fact, polenta's carbohydrate content is almost entirely complex carbohydrates, with only .6 grams per serving existing as sugars. 

A standard serving of polenta has slightly more protein than a large egg. Each 100 grams of dry polenta cooks up into a serving that contains 8.1 grams of protein  and for those who do not eat eggs or meat, it can be an alternative protein resource.

Polenta is a rich source of vitamins and minerals. Each 100 gram serving offers up 10 percent of the RDA for vitamin C and six percent of the RDA for vitamin A, according to Health and Nutrition Tips. Polenta also contains 152 mg of potassium, 220 mg of phosphorus, and 42 mg of magnesium per serving. Trace amounts, less than 1 milligram per serving, of iron, zinc, thiamin, and niacin can also be found in polenta. (nutritional info: Livestrong)

Polenta does not contain gluten and can be used by those seeking an alternative to pasta as a base for their favorite Italian dishes. Polenta counts as one of the grains and starches that are allowed in a gluten-free diet, according to MayoClinic.com.

How to serve

Polenta is like pasta in that it can be served a thousand different ways but it so simple to make.  To make a basic polenta (as shown) simply boil 1 litre well-salted water.  Once you have achieved a rolling boil, take the polenta off the stove and add in (while stirring) 250 grams of polenta (not instant polenta).  Return to a simmer for a few minutes, stirring the entire time.  Once the polenta starts to thicken, pour it into a pyrex tray that has been lightly greased.  Taste a bit of the polenta to ensure it is salted to your satisfaction, otherwise it can be quite bland. Cook at 375 for about an hour.  If the polenta is still quite runny in the middle, you may need to add 5 or 10 minutes.  During the last ten minutes of cooking, brush a light coating of olive oil on top.  The water has to be quite well salted for the polenta to have flavor.  This is entirely done to taste.  If you find the polenta too bland once it is removed from oven, you can lightly sprinkle a bit of extra salt on top.  

Plain polenta - bake as above and cut into squares.  Eat plain or top with baked beans, eggs, sautéed vegetables, or just about anything else!

Mushroom polenta - add 1/2 - 3/4 cup sauteed shiitake mushrooms to the polenta just before you put it in the oven.

Ratatouille polenta - while the polenta is baking, sauté one diced onion.  Add one can of diced tomatoes, sliced mushrooms, sliced zucchini and simmer until zucchini is soft.  Add salt and pepper to taste.  Pour warm ratatouille on top of cooked polenta and serve.

Butternut squash polenta:  Roast squash in 375 degree oven, having cut it in half.  Rub each side with olive oil and a bit of salt.  When the squash is soft (about 45 minutes), puree.  Measure out about 2 1/2 cups.  Add to polenta just prior to baking in oven.  

Vegan Strawberry Shortcake

This recipe can really be made decadent, depending on the amount of vegan whipped cream you decide to add or by adding warm chocolate (non dairy) sauce overtop.  Either way, it is a delicious and healthy treat. I have amended a recipe by Kim Barnouin (the Skinny Bitch) to make it more nutritious.

8 servings

2 cups whole wheat flour
1/4 cup organic or regular cane sugar plus 1 Tablespoon extra (if you have neither available, plain sugar will do fine)
2 cups sliced fresh (preferably organic) strawberries
1 tablespoon baking powder
1/2 teaspoon salt
2/3 cup Earth Balance, cold and cut into cubes (Earth Balance is an organic, healthy margarine-type product)
3/4 cup almond milk
1 1/2 teaspoon vanilla
Vegan whipped cream (or dairy low-fat if you prefer)

Preheat oven to 400F.  In a large bowl, add the strawberries and 1 Tablespoon of the sugar.  Mix until the strawberries are well coated with sugar and then place in fridge until the biscuits are done.

In a large bowl, mix the flour, baking powder, the remaining 1/4 cup sugar and the salt.  Add the Earth Balance and mix with a pastry cutter (or a fork).  The batter should look crumbly.  In a measuring cup, combine the almond milk and the vanilla.  Add the milk mixture to the flour mixture and stir only until just combined.  Lightly flour a flat surface (like a large cutting board) and knead the dough with your hands adding more flour if necessary.  Don't overknead the dough, just keep going until it is not terribly stick and is a decent texture. (You will likely have to add more flour - no worries - just keep adding bit by bit until the dough becomes manageable)  Roll out the dough, then use a round drinking glass turned upside down to cut out about 8 circles.  Place them on a lightly sprayed cookie sheet.  You will need to remold and the dough and roll it out a few times in order to get all 8 shapes cut out.  Bake for 10 minutes.

All biscuits to cool for a few minutes.  Slice the biscuit in half horizontally (so that you have a bottom and top half).  Add strawberries and whipped cream to the bottom half, place the top biscuit on top and enjoy!  If desired, add another dollop of whipped cream on top of the shortcake.  YUM!!!

Healthy and Delicious Potato Salad - it's not just for BBQ season!

I love potato salad but hate the ones that are saturated with mayo.  This easy and delicious recipe, originally by Jaimie Oliver, offers the goodness of yogurt (lots of probiotics!!) without the fat of mayo.  It's even more delicious while still warm, so consider using it as a side dish to a dinner or serve cold as a side salad.

Bring a pan of salted water to a boil. Peel 1 3/4 pounds of baby potatoes (round, small potatoes)  and chop any larger ones in half, leaving the smaller ones whole. When the water is boiling, add the potatoes to the pan and bring back to a boil for about 10 to 15 minutes, depending on the size of your potatoes. Test them with the point of a knife to make sure they’re cooked through. As soon as they’re ready, drain them well in a colander and put them into a bowl. The trick is to dress the potatoes while they are still hot. Mix 5 tablespoons of extra virgin olive oil and 2 tablespoons of fresh squeezed lemon juice in a bowl. Season with sea salt and freshly ground black pepper and stir well. Toss the hot potatoes in the dressing. Finely chop a small bunch of fresh chives and sprinkle them over the potatoes. Add to the dressed potato salad and chives  the zest of 1 lemon and 1/4 cup of natural yogurt.  Toss well and serve.