There is something tranquil about watching big snowflakes fall. All I want to do is curl up with a good read. I especially like scanning for new recipe ideas.
Recently, I came across an interesting article in Weight Watchers magazine. The information suggested that the healthy food trend continues to be a major driver in Canada. The emphasis on better-for-you and organic foods will continue.
Also, expect to see a range of 100-calorie snack packs and timesaving quick-fix meals to be available in food stores. At our house, fast and easy meals are lifesavers and snacks that can be taken on the go are the norm. Here are some selections that I came across:
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Easy chicken cordon bleu
Kraft Kitchen developed this recipe to allow us to achieve the taste of an otherwise time consuming classic stuffed chicken dish in a fraction of the time. It takes 10 minutes to prepare and is ready to serve four within 40 minutes.
1 package (120 g) Stove Top Stuffing Mix
for Chicken
4 small boneless, skinless chicken breasts
(about one pound)
4 slices deli sliced ham
1 can (10 oz.) condensed cream 284 mL
of chicken soup
1 tablespoon Dijon mustard 15 mL
1 cup shredded Swiss cheese 250 mL
Preheat oven to 400 F (200 C). Prepare stuffing mix as directed on package; set aside.
Place chicken in eight-inch (20 cm) square baking dish; cover with ham. Mix soup and mustard; spoon over chicken. I used cream of mushroom and was pleased with the taste. Top with prepared stuffing.
Bake 25 minutes or until chicken is cooked through. Sprinkle with cheese. Bake an additional five minutes
or until cheese is melted.
Serve with steamed broccoli and rice.
Warm blueberry sauce
This sauce makes dessert easy. The bonus: blueberries are good for you. Blueberries have been touted as the food with the most antioxidant potential. Their power comes from anthocyanins, which give them their colour, and loads of vitamin C.
2 cups fresh or frozen blueberries 500 mL
1/3 cup sugar 75 mL
1/4 cup water 60 mL
1 tablespoon cornstarch 15 mL
1/8 teaspoon cinnamon 0.5 mL
In a saucepan, over medium heat, cook all ingredients about six minutes until the sauce thickens slightly. Remove from heat and cool slightly. Spoon sauce over vanilla ice cream.
Easy apple pie square
In the stores this time of year you can get a great deal on bags of apples. For your wintertime fruit craving, try this recipe that can be eaten on the go or enjoyed at home with some steamy tea.
Pastry:
21/2 cups flour 625 mL
1 teaspoon salt 5 mL
1 cup butter or margarine 250 mL
1 egg yolk
3/4 cup milk 175 mL
Measure the flour and salt into a large bowl. Cut in the butter until tiny pieces remain. Add the egg yolk and milk. Stir with a fork until all the liquid is absorbed and shape into a ball. Divide dough in half. Roll out one half into a rectangle and place on a cookie sheet.
Filling:
4 cups apples, peeled, cored and cut 1 L
1 cup sugar 250 mL
1 teaspoon cinnamon 5 mL
Stir the sugar and cinnamon into the apples until well coated. Turn onto the pastry.
Roll out second half of the dough. Place on top of the apple mixture. Crimp the edges to seal the pastry and cut slits in the top.
Brush the top with a bit of milk and sprinkle with sugar. Bake at 400 F (200 C) for 20 to 25 minutes or until top is golden.
Cool and drizzle with one cup (250 ml) icing sugar mixed with one tablespoon (15 mL) of milk.
Make wise choices
March 2006 marks the 25th anniversary of the Dietitians of Canada’s nutrition month campaign. This year’s theme is make wise food choices wherever you go.
“Food is available everywhere and
Canadians are eating out more than ever,” said Mary Sue Waisman, spokesperson for Dietitians of Canada.
“With this kind of lifestyle, it is increasingly important that we know how to make wise food choices, wherever we go.”
However, despite their interest and willingness to make healthful food choices, many Canadians find it difficult to do so, in part due to conflicting messages about healthy eating.
Canadians are looking for clear, trusted advice to help them make informed choices about the nutrient content of the foods they buy. So visit the group’s website at www.dietitians.ca/eatwell.
If you don’t have access to a computer, contact the
dietitian at your public health department, hospital or community health centre for more information.
Low-carb warning
Here is an article available on the dietitians’ website that I wanted to share with you about low carb diets.
“The media hype on weight gain and obesity has revived consumer interest in quick, effortless solutions to weight loss, including low carbohydrate diets. Low carb diets restrict the intake of carbohydrate-containing foods found in grain products, some vegetables, fruits, legumes, milk, yogurt and foods with added sugar.
“Instead, dieters eat generous amounts of protein and fats, found in meats, meat alternatives, and fats/oils. Some low carb diets encourage lean meats and healthier fats, while others permit bacon, butter and other foods high in saturated fats. Therefore, not all low carb diets are created equal.
“Studies have shown that in the short term, weight loss does occur on low carbohydrate diets. Because protein and fat help us feel full, and because of the limited number of foods allowed, calorie intake on a low carbohydrate diet is low. When fewer calories in the diet are consumed, weight loss occurs.
“Research has found that the amount of weight lost is the same on low carbohydrate or high carbohydrate diets when total calorie intake is the same.
“Most people cannot stay on a low carbohydrate diet for very long because the kinds of foods allowed are severely limited, and most people return to their old eating habits. Low carbohydrate diets are a poor
choice for long-term weight loss. Permanent lifestyle changes are needed to prevent weight regain seen on most diets.
“Foods with carbohydrate have important vitamins and minerals like iron, calcium, vitamin C, folic acid, potassium and magnesium. Cutting out carbohydrates puts you at risk for vitamin and mineral deficiencies.
“Carbohydrate-containing foods are important sources of fibre in the diet. Fibre has many health benefits including blood sugar control, reduced cholesterol and bowel health. …
“The Canadian Heart and Stroke Foundation, the Canadian Diabetes Association, and Dietitians of Canada do not endorse low carbohydrate diets. In the short term, low carbohydrate diets may not be harmful, however, their use should be supervised by a physician. …
“Consumers need to move away from black and white, all or nothing thinking to a more balanced approach. Include high fibre carbohydrates in your diet, along with moderate amounts of protein and healthy fats. Weight loss requires permanent changes to your lifestyle – you need to change how you eat and become more active.”
- Make 80 percent or more of your food choices from healthier foods like whole grains, vegetables, fruits, lower fat milk products and leaner meats, fish, poultry and meat alternatives. Limit your intake of low fat cookies, low fat muffins, sugary drinks and refined grain products to less than 20 percent of your choices.
- Choose products like whole grain bread and crackers, whole wheat pasta and rice, and high fibre cereals.
- Be aware of portion distortion. A serving of starch should be the size of your fist, a serving of protein the size of the palm of your hand and always aim for lots of vegetables (two open hands worth).
Jodie Mirosovsky is a home economist from Rosetown, Sask., and one of four columnists comprising Team Resources. Send correspondence in care of this newspaper, Box 2500, Saskatoon, Sask., S7K 2C4 or contact them at team@producer.com.
