Lentil and Spinach soup

Yes, I know we are in the middle of summer (and just coming off a record-breaking heat wave) but I still love starting a meal with soup!  Soup has a wonderful ability to fill your stomach before your "main meal" and help keep your portion size in check.  This soup is so filling, it is a meal unto itself.  I have long been a believer in the wonder of lentils - with approximately 26% of their calories derived from protein, lentils are the third best vegetarian protein source by weight (after soybeans and hemp).  Also, lentils have no cholesterol (as it is not an animal product), it is very low in saturated fat, very low in sugar, very high in dietary soluble fibre, high in iron, phosphorous and even high in Vitamin C.  It also provides antioxidants, necessary for a healthy body.  So, even if the weather IS a little warm, try this delicious soup anyway!  This recipe is courtesy of Jaimie Oliver.  I have made some small adjustments for ease of use.  As well, I doubled the recipe - this recipe serves 6.

Lentil and Spinach Soup
2 carrots - peeled and sliced
2 stalks celery - sliced
2 medium onions, chopped
1 1/2 litres vegetable broth.
olive oil
thumb sized piece of ginger, sliced into match-like slivers
1/2 - 1 fresh red chile, to your taste
10 grape or cherry tomatoes
2 cups red lentils
7 cups fresh spinach
sea salt and pepper
1 cup fat free yogurt to serve (optional)

Put the vegetable broth in a medium-sized soup pot and start to boil.  Meanwhile, get out a large fry pan and add 2 tablespoons olive oil on medium heat.  Once hot, add all your chopped and sliced ingredients (carrots, celery, onion) and mix together.  Cook for about 10-15 minutes with the lid askew, until the carrots have softened but are still holding their shape and the onion is lightly golden.  Seed and mince the chile (wear kitchen gloves!).  Slice the tomatoes in half.  Add the sauteed vegetables to the boiling broth along with the lentils, ginger, chile and tomatoes.  Give the soup a good still and bring to a boil.  Reduce the heat and simmer for about 10-15 minutes with the lid on, until the lentils are cooked.  Add the spinach and cook about another minute.  Season with salt and pepper.  Divide into bowls and add a dollop of yogurt on top to serve.

Tips and Tricks for the kitchen

So many of us do things in the kitchen a certain way because we saw our mothers or grandmothers (or fathers and grandfathers!) doing it that way.  I cut onions with a very precise criss-cross pattern in order to obtain a fine dice, after watching my mother do it countless times.  Some of the tips below are courtesy of "Fine Cooking"......next week, I will include tips and tricks for  fish, dairy and desserts.  


Kitchen equipment:  


Non-stick pans:  for many years now we have known that most non-stick pans are coated with perfluorooctanoic acid (PFOA) also know as C-8, a likely carcinogen that breaks down and likely releases toxic fumes when heated.  I threw out my non-stick pans years ago.  Now, many retailers (including Walmart in Canada, Target in the U.S. and many others) carry environmentally friendly and safe non-stick cookware.  Seriously consider changing over your pans, if you still use the old form of non-stick.
Burnt pans:  when you absolutely cannot clean out your pan, in spite of all the scrubbing and soaking, sprinkle a layer of baking soda (with enough water to cover) and wait a couple of hours.  Clean it again - your pan will come out sparkling.
Food Processor:  shredding carrots in the food processor always leaves an orange tinge on the bowl.  Pulse a few pieces of cheese (parmesan for example) and it will instantly remove the discoloration!  And then pop the cheese on your caesar salad!  

Keeping buns warm:  Fresh from the oven muffins or buns can be kept warm at the table for up to 30 minutes by putting a couple of cups of uncooked rice in a fabric sack (clean cotton tub sock, cheesecloth, etc) and heating the sac in the microwave until its warm to the touch, about 2 minutes.  Then hide the sac between two cloth napkins in the serving basket and place the baked good on top!


Produce:

Blueberries:  Big is best. The fattest berries are the sweetest - look for a graying purple colour and covered with a silvery sheen.  Unlike other fruits, don't bother sniffing - ripe blueberries aren't very fragrant.
Strawberries:  For lovely strawberries to serve in a fruit salad or as a topping, put the berries in an egg slicer - it's fast and easy and the berries come out picture perfect!
Citrus zest:  always remember to wash thoroughly any fruit before zesting.  Especially with non-organic produce, you will want to ensure you have washed off any pesticide residue and waxes before including the zest in your cooking.
Lemon juice:  to get the most juice out of the lemon, roll the lemon on the counter first and then microwave for about 30 seconds.  Then squeeze!
Cleaning hands after handling chiles:  rub a small amount of vegetable or olive oil on your hands.  Then wash as usual.  The oil removes the capsaicin, which is what irritates your skin / eyes.
Potatoes:  Don't peel!!!  Potato skins contain vitamin C, vitamin B6, Copper, Potassium, manganese and dietary fiber.  Peeling potatoes wipes away so many of it's vital nutrients - save yourself time, stop peeling!
Tomatoes:  to retain the sweet flavor of your tomatoes, store them out of the refrigerator.  Once a tomato falls below 50 degrees F, it's flavor enzymes are destroyed.  
Pesto: if you made a homemade pesto, store the extra in a plastic egg carton.  Put a portion into each egg cup, snap the top shut and pop into the freezer.  
Eggplant:  this veg soaks up oil like a sponge!  To avoid this, salt your sliced eggplant and let it sit for about 30 minutes.  Rinse, pat dry, cook as normal.

"...but what do I do now with all these STRAWBERRIES?"

Strawberry picking is certainly one of the joys of summer.  Packing a measly 55 calories per one cup serving, and containing 140% of the recommended daily dose of vitamin C for children, it makes sense to try to add this fruit to your diet as often as possible.  Strawberries were also prized in ancient Rome for their medicinal uses, and indeed, this delicious berry is recognized as having more vitamin C than some citrus fruits! And if this all wasn't enough, they are also high in fiber, folate, potassium and antioxidants, making them a potential natural means of reducing the chances of heart disease, high blood pressure and certain cancers. 


"But my kids picked four huge buckets and I don't know what to do with all of them!"


Recipes abound for strawberries.  The usual suspects include cakes, pies, ice cream and other delicious delicacies.  However, when you have LOTS of berries left over and you don't know what to do with them, try this delicious summertime drink....


Strawberry Lemonade


I make this summertime drink by taste, not numbers, so please adjust as necessary.


Strawberries - washed but no need to hull...about 4 cups
Fresh lemons - squeeze out all the juice....about 6 or 7
Maple syrup - one to one and a half cups, depending on your taste preference.


Wash the berries but don't bother spending the time to hull them (pop off the green tops).  Put them into a big pot with the maple syrup and lemon juice.  Boil.  As the berries are boiling, use a potato masher to mash up as many of the berries as possible.  You are trying to pull off as much strawberry juice as possible.  Boil no more than about 10-12 minutes.  Pour into a colander, over a large bowl.  The juice that you have already pressed will pour into the bowl.  Use your masher again to push out that last little bit of juice.   Throw out the "strawberry mush" that remains in the colander.


Allow strawberry syrup to cool.  Taste.  It should be very sweet.  If not, add a bit of maple syrup and mix thoroughly.  If too sweet, add some more lemon juice.


When cool, pour strawberry syrup into a pitcher, along with 4 cups of water to start.  Add more water if still too sweet.  Drop in some mint leaves (optional) and chill.


Delicious and NO WHITE SUGAR!!! 

Snacking on the go!

Do you spend a lot of your day in your vehicle?  Whether you are a taxi cab driver, salesperson, police officer or bus driver, being on the go and eating healthy are sometimes difficult to merge.  For convenience, we stop at drive-thru restaurants, coffee shops and the like...certainly having a quick caffeine and sugar fix will give you a short-lived energy kick, but what happens two hours later, after the sugar crash, when all you really want to do is have a  nap??  Nutritious snacking IS possible, costs less than take-out food and is far less damaging to your health.  Having snacks that offer a slower release of sugar provide a more stable, energy-filled day.  But really, who has time to prepare these great nutritional snacks?  ANSWER = YOU DO!!!  Here are some great ideas - more to follow soon!

Unsalted or lightly salted almonds:  available in just about every grocery store in town,  almonds had long been considered too fatty to be a healthy snack, but research has shown that the nuts actually lower blood cholesterol levels. 90 percent of the fats in almonds are unsaturated, and the nuts are high in protein, fiber, calcium, magnesium, potassium, vitamin E and other antioxidants. Almonds may also help prevent osteoporosis and regulate blood pressure.  And the beauty of almonds is that it only takes a few handfuls to feel full.  For variety, throw in some extra goodies and make a trail mix of your own.  Where possible, organic is the way to go.  Try adding some dried fruit (cranberries, raisins, dried blueberries), seeds (unsalted sunflower, pumpkin or flax) or even some shredded coconut.  It will stay for days and days if in a tightly sealed zip-loc bag!


Granola:  a fantastic granola recipe is provided in my blog update of April 27th,  Make a double or even triple batch.  Munch on it during the day (as above) or better yet, pop it into a thermos with some cold skim milk or almond milk.  Grab your spoon and you will have healthy cereal with cold milk for at least six hours!


Air popped popcorn:  popcorn has been given a bad rap, thanks in large part to the unhealthy fats used by the movie theaters.  Did you know that a large popcorn with butter has 1640 calories and 126 grams of fat!!!  That's approximately the same fat content as 4 Big Macs!!  However, air popped popcorn is a fat-free crunchy treat that fantastic to munch on all day long!  Pop up a big batch in the morning, sprinkle with a bit of salt and even throw on a bit of nutritional yeast for a healthy energy-boost with a  slightly cheese-like flavour




Berries:  perhaps nature's most perfect fruit, berries (particularly blueberries) are steeped in antioxidants.  Antioxidants are phytochemicals, vitamins and other nutrients that protect our cells from damage caused by free radicals. Free radicals have been implicated in both heart disease and cancer.  As always, I prefer organic berries but all berries are liquid gold!  Before you start your day, wash your favorite mixture of berries (blueberries, blackberries, strawberries, raspberries), pat down well with paper towel to dry up moisture which can cause sogginess and pack in a small plastic (NON BPA!) container.  Beware of your over-the-top energy levels that day!!!  lol


An apple a day.....that's right, good old plain apples!  Quercertin, an antioxidant that is found mainly in the skin of apples, has proven more effective than vitamin C at protecting brain cells from oxidative damage.  AND they taste good!!!  According to one study, women who consumed an apple each day were 28% less likely to develop type 2 diabetes.  Simply cut up an apple or two in the morning, sprinkle with some lemon juice to prevent browning (optional) and perhaps a drizzle of cinnamon or maple syrup as an added treat. 


Smoothie:  Keep that thermos close at hand and whip up a smoothie before you head out onto the road.  The delicious thick smoothie will keep you feeling full, is a decadent way to beat the summer heat and will boost your fruit intake tremendously.  With a blender, combine skim milk or almond milk, your fruits of choice (strawberries, blueberries, mangoes, pineapples are some of my favorites) and a few teaspoons of either maple syrup or stevia.  Pour into a thermos and sip all day long.  You will be satisfied and energized!

Frozen Grapes:  another treat to beat the summer heat...simply pop a bunch of grapes (red if possible) in the freezer overnight...pack up and nibble on these frozen delights...they won't keep frozen all day (an ice pack or thermos or cooler or foil might help delay the inevitable thaw!) but even thawed, grapes are a great treat.  


Keep your eye on the blog in the coming weeks as we detail more healthy snacks-on-the-run. And as always, post your comments or suggestions - they are always welcome!

Bistro Fish Soup - slow cooker recipe

This delicious, low-fat soup is a meal unto itself!  Just add a salad and voila, dinner is ready minutes after you arrive home from work.  This recipe comes from The Healthy Slow Cooker by Judith Finlayson.  It's a treasure trove of easy, healthy slow cooker recipes.  I have adapted it for ease of use.  Don't be intimidated by the number of ingredients - it is truly no more than about 10 - 15 minutes of prep time and the rest is the slow cooker doing all the work!  Ready made (frozen) fish stock is available at Pusateri's amongst other retailers.

2 TBSP olive oil
2 large leeks, white part with a bit of green, cleaned and thinly sliced
1 onion, diced
1 bulb fennel, trimmed, cored and chopped
4 sprigs parsley
4 cloves garlic, minced
1 tsp fennel seeds (omit if you don't have on hand)
1/2 tsp each - salt and cracked black peppercorns or black pepper
1 can (28 oz) tomatoes, including juice, coarsely chopped (San Marzano tomatoes are the sweetest by far!)
6 cups fish stock (the actual recipe calls for vegetable stock but use fish stock instead - it gives it an awesome flavor boost). If you don't have fish stock, cook with vegetable stock and instead place 2 lbs fish bones and pieces in a cheesecloth and drop in as well)
2 potatoes, diced

Rouille (optional)
1/4 cup low fat mayo
1 roasted red pepper, peeled and chopped
2 cloves garlic, minced
hot pepper sauce
finely chopped parsley

In a pan, heat oil for 30 seconds (but never allow it to smoke!)  Add leeks, fennel, onion and cooks, stirring, until fennel is soft, about 6 - 10 minutes.  Add parsley, garlic, fennel seeds (if using), peppercorns and salt and cook for one more minute while stirring.  Add tomatoes with juice and fish stock and bring to boil. Transfer to slow cooker. If using vegetable stock, add cheesecloth filled with bones, and potatoes, and stir well.  Cover and cook on low for 8-10 hours or high for 4 -5 hours, until vegetables are very tender.

Rouille:  In a mini-chopper, combine mayo, red pepper, garlic and hot pepper sauce to taste.  Process until smooth.

To serve:  ladle hot soup into bowls, add a crostini on top.  Garnish with a dollop of rouille.

Chef Erin Greene's Toasted Nut Quinoa

Chef Erin is a Toronto-based personal chef with whom I have worked on many occasions.  Her meals are always so creative and delicious!  This is a quinoa dish that she recently made for us.  Pronounced "keen-wah", it is very nearly  a perfect balance of all eight essential amino acids.  It is gluten-free and a great source of protein, although it looks like a grain.  It packs a tremendous nutritional punch!  As with most great chefs, she adjusts seasoning to taste, so while the recipe is a bit vague, it's very easy to create to perfection.  I have done it several times with awesome results.


2 cups quinoia, cooked according to package
1/4 cup finely chopped mint and 1/4 cup finely chopped basil
Zest of 1 lime
Fresh squeezed lime juice - start with about 1/4 of the lime and add per your taste
1/4 cup very finely chopped red onion
Soy sauce to taste (I prefer to use low-sodium, wheat-free tamari sauce)
Toasted almonds and hazelnuts - chopped / crushed
Ground pepper




Cook the quinoa according to package directions.  While cooking, crush and toast the nuts.  Don't pummel the nuts to smithereens - some crunch and texture adds to the dish!  Allow quinoa to cool.  Add zest of one lime.  Toss in  sesame oil ( 2- 3 tablespoons), lime juice and soy sauce to taste.  Add chopped basil and mint plus finely chopped onion.  Add nuts and pepper (to taste), toss together and taste.  Adjust seasoning as necessary.  Delicious hot or at room temperature.  

Two potato topped vegetable pie

I have been making this recipe for so long, I don't even remember where it originated!  It is a very low-fat vegan recipe that is deliciously filling and can easily used as a main entree.  Bring it along to a potluck dinner and the guests will be thrilled!   
   


 5 Medium Kohlrabi - peeled and chopped (if you cannot find, substitute turnip or rutabaga)    
1/2 cup barley
1 onion, chopped
1 rib celery, sliced
1 carrot, diced
1/2 cup mushrooms, chopped
2 teaspoons basil
2 teaspoons fresh parsley
salt and pepper to taste
1/2 cup red wine
1 cup vegetable broth
2 cups mashed potatoes
2 cups sweet potatoes, mashed



Place all ingredients, except the potatoes, in a large saucepan & bring to
a boil.  Cover, reduce heat & simmer until the vegetables & barley are tender,
about 45 minutes.  Preheat the oven to 350F.  Transfer the cooked mixture
to a lightly oiled casserole dish & top with alternate diagonal rows of both
kinds of potato. (For a more decorative look, try piping the potatoes).
Bake for 35 to 40 minutes or until the edges bubble & the potatoes are golden
brown.  Serve immediately.