September has come and almost gone. It is hard to get back into the groove. It takes many days of the alarm blaring for us to wake up on time and what seemed routine before summer holidays is hard to get done.
With our busy schedules we are tired, but we must not forget to look after ourselves physically and mentally. Take some time for yourself and try to prepare nutritious meals. Good food can bring good moods.
Unhealthy diets in children can lead to problems, said nutritionist Patrick Holford, author of Optimum Nutrition for the Mind, recently interviewed on Balance TV.
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Nutritious pork packed with vitamins, essential minerals
Recipes for pork
Holford said depression, suicide, autism and attention deficit hyperactive disorder are all on the rise among children. How much of that is related to environment, lifestyle and eating habits and how much of it is genetically predetermined?
Holford insists that while there may be genetic factors, the fact that the incidence is rising means it is something we’re doing or not doing.
Many children consume too much junk food. He compares some kids to jets. They refuel on the move, going from a sugary drink to a sugary snack, without consuming enough vitamins and minerals and essential fats.
Here are some of Holford’s nutrition tips for parents who want their children to have a healthy diet of brain food:
- More fish. Fish are rich in omega-3 fats.
- Add ground seeds such as flax to your child’s cereal.
- It seems that many children still aren’t eating enough fruit. Holford said the three best are berries, apples and pears.
- B vitamins, particularly folic acid, are important for the brain. Be sure your child eats plenty of dark green vegetables such as broccoli. Beans and lentils are also rich in folic acid.
Here are some simple and nutritious recipes that take into account this information. I hope you and your family enjoy them.
Barley lentil soup
1 pound lean ground 500 g
beef
1 medium onion, chopped 2 cups cubed red 500 mL
potatoes
1 cup chopped celery 250 mL
1 cup diced carrots 250 mL
1 cup dry lentils, 250 mL
rinsed
1/2 cup pearl barley 125 mL
1 19-ounce can 540 mL
tomatoes, chopped
1 14-ounce can 398 mL
kidney beans, rinsed and drained
8 cups water 2 L
2 teaspoons beef 10 mL
bouillon powder
1 teaspoon salt 5 mL
1/2 teaspoon lemon 2 mL
pepper seasoning
1 teaspoon dill weed 5 mL
Cook meat and onion in a skillet over medium heat until meat is no longer pink. Drain and place in a five quart (five L) slow cooker. Top with potatoes, celery, carrots, lentils, barley and tomatoes and beans. Combine the water, bouillon, salt, lemon pepper and dill weed. Pour over vegetable mixture. Cover and cook on low for eight hours. Yield: 10 servings.
Note: I substituted ground chicken for beef with good results.
Dinner buns
11/4 cups milk, room 300 mL
temperature
1 egg, beaten
2 tablespoons butter 30 mL
or margarine, softened
1/4 cup sugar 50 mL
3/4 teaspoon salt 3 mL
33/4 cups bread flour 925 mL
11/4 teaspoons active dry 6 mL
yeast
1 tablespoon butter 15 mL
margarine, melted
In the bread machine, place the first seven ingredients in order suggested by the manufacturer. Select the dough setting. Check the dough after five minutes and add one to two tablespoons (15-30 mL) of milk if dry, or sprinkle in flour if the dough is sticking. When the cycle is complete, turn the dough onto a floured surface and punch down.
Divide dough in half. Roll each portion into about 3/4 inch (two cm). Then cut with a 21/2 inch (six cm) biscuit cutter. Place on lightly greased baking sheets. Brush tops with melted butter. Cover and let rise in a warm place for approximately one hour. Bake at 350 F (180 C) for 10-15 minutes, until light brown. Yield: 11/2 dozen.
Pumpkin cake
An easy and delicious autumn dessert from Light and Tasty magazine. I liked it so much, I tried it on the in-laws, with great success.
1 cup cooked or 250 mL
canned pumpkin
1 teaspoon vanilla 5 mL
extract
1/2 teaspoon ground 2 mL
cinnamon
1/2 teaspoon ground 2 mL
nutmeg
1/4 teaspoon ground 1 mL
cloves
1/8 teaspoon ginger 0.5 mL
1 package of one-step
angel food cake
1 cup whipping cream 250mL
2 teaspoons cinnamon, 10mL
optional
Combine pumpkin, vanilla, cinnamon, nutmeg, cloves and ginger. Mix angel food cake according to the package. Fold a fourth of the batter into the pumpkin mixture. Gently, fold in the remaining batter. Carefully, spoon into an ungreased tube pan. Cut through the batter with a knife to remove air pockets.
Bake on the lowest rack at 350 F (180 C) for approximately 40 minutes or until the top is golden brown and springs back when touched. Immediately invert pan and let cool for about one hour. Remove from pan by running a knife around the side of the pan. Serve topped with whipped cream and a sprinkle of cinnamon.
The meal plan is complete, what about the snacks?
Flax oatmeal cookies
1 cup butter or 250 mL
margarine
1 cup sugar 250 mL
1 cup brown sugar 250 mL
2 eggs
1 teaspoon vanilla 5 mL 2 cups all-purpose 500 mL
flour
1 cup oatmeal 250 mL
1/2 cup milled flaxseed 125 mL
(whole flax ground in
a coffee grinder)
1/2 teaspoon salt 2 mL
1 teaspoon baking 5 mL
powder
1 teaspoon baking 5 mL
soda
11/2 cups pecans, 375 mL
chopped
1 cup chocolate 250 mL
chips
Cream margarine or butter and sugars until light and fluffy. Add eggs and vanilla and beat.
Mix flour, oatmeal, flax, salt, baking powder and soda together. Stir into creamed mixture. Add pecans and chocolate chips. Mix until blended. Form into one inch (2.5 cm) balls. Place on an ungreased cookie sheet, leaving about two inches (five cm) apart. Bake at 350 F (180 C) for about 10 minutes. Yield: 72 cookies.
Sour salt
Dear TEAM: I am hoping you can help me with a question. I have been trying to find sour salt to use in borscht. My baba always used to put it in her soup and it came in a “rock candy” form. I cannot find anyone who carries it from co-ops, to small stores to Windsor Salt Co. I wonder if it is called by another name? Many people remember seeing it used, but cannot locate it. – M.M., e-mail.
Dear M.M.: Thank you for writing. When I received your letter, I fondly remember my husband’s baba stirring borscht over a steaming stove. The first time I tasted this amazing beet soup was at her house. I inquired as to whether she used sour salt in her Ukrainian dish and the reply was no. But many people who cook these ethnic dishes often go to Mom’s Bulk Foods for ingredients. I called the store and indeed it carries sour salt, a salt that is made with citric acid for preserving. It is not at all similar to table salt. You can contact Mom’s Bulk Foods at 306-652-1118, or call the health food-bulk food stores in your area.
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.
