January is a time for all of us to enjoy a sense of renewal.
Many of us crave simplicity and freshness in our menus as we recover from the indulgences of the holidays. During the dark winter, it is important to incorporate colour into our menus to satisfy all senses. A great start is to prepare meals from scratch and not out of a package. This puts us back in control of what we are eating.
Pomegranate smoothie
Consume some in-season ruby red pomegranate fruit juice for an antioxidant boost that can help support healthy joints, help to balance blood pressure and fight free radical damage in our bodies that can lead to many diseases. This refreshing smoothie will deliver a pop of taste along with some beverage goodness to start our days or as an afternoon boost.
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- 1/4 c. POM Wonderful 100 percent pomegranate juice or fresh juice from a pomegranate (for fresh juice use a citrus reamer and a strainer) 60 mL
- 3/4 c. plain or vanillayogurt with active bacteria listed on the label 175 mL
- 1 c. freshstrawberries 250 mL
- squeeze of fresh lemon juice
- handful of ice
Optional — add a small scoop of protein powder or marine collagen for skin health if desired.
Add the ingredients to a blender, process until smooth and enjoy. Makes one large or two small servings.
Pomegranate and greens
Why not try pomegranate seeds; little glistening gems that will take your food presentation to the next level. Remove them by cutting the fruit in half and gently flexing the skin. You can use a spoon to assist. The red juice can stain so protect your work surface. This salad is a great way to lighten your menu.
Vinaigrette
- 1/2 c. olive oil 125 mL
- 1/2 c. pomegranate juice 125 mL
- 1/4 c. lemon juice 60 mL
- 2 tbsp. Dijon mustard 30 mL
- 2 tbsp. honey 30 mL
- hint of garlic, finely chopped
- salt and pepper
Salad
- 10 c. greens of your choice (romaine, spinach, spring mix, etc.) 2.5 L
- 1/4 of a red onion, thinly sliced
- 1 c. pomegranate seeds 250 mL
- 2 slices of orange,cut into small segments
- light coating of Feta cheese
Preparation: Vinaigrette
In a bowl, blend all the ingredients with a whisk or hand blender. Season with salt and pepper to personal taste.
Salad
In a bowl, toss the lettuce and onion with the vinaigrette. Sprinkle with pomegranate seeds, orange pieces and feta. Serve immediately.
*Note: this salad is also good with a balsamic dressing. You can also add some protein to this salad in the form of cooked chicken pieces, cooked and cooled pulses such as chickpeas or lentils or chopped nuts. Adapted from www.ricardocuisine.com and www.allrecipes.com.
Simple perogy casserole
This week, many families will celebrate Ukrainian Christmas. Known for the cultural dishes and delicious flavours, preparation can be time consuming. We always enjoy this form of perogy. Truly a comfort food classic and delicious served with a green salad.
- 12 lasagna noodles (not oven ready)
- 2 c. cottage cheese 500 mL
- 1 large egg
- 1/4 tsp. onion powder 1 mL
- 1 1/2 c. shredded cheddar cheese 375 mL
- 2 c. mashedpotatoes 500 mL
- salt and pepper to taste
- 1 c. butter 250 mL
- 1 1/2 c. finely choppedonion 375 mL
Cook noodles as directed on the package, then cool and set aside.
Mix the cottage cheese, egg and onion powder together in a small bowl.
In another bowl, mix the mashed potatoes, cheese, salt and pepper together.
In a skillet, over medium, heat the butter and onions together until soft and melted.
Line the bottom of a 9×13 inch (22×33 cm) pan with four lasagna noodles.
Spread the cottage cheese mixture over those noodles.
Lay four more noodles on top. Spread the potato mixture over top.
Lay four more noodles on top. Pour the butter and onion mixture all over the top evenly.
Bake in a 350 F (180 C) oven for 50 minutes.
Remove and let sit for a few minutes before cutting. Serve with sour cream. Makes eight large servings.
Source: adapted from Company’s Coming Casserole by Jean Pare.
*Note: Add any seasonings you want to the mashed potato layer, such as some chopped fresh parsley or dill greens to personalize the taste.
Some prefer bacon bits with the sour cream side. We often serve this casserole with a ham, but it is satisfying alone if your family is recognizing the meatless tradition.
Blueberry pudding cake
Use blueberries in your menus to help slow aging, reduce blood pressure and cholesterol and to help balance blood sugar.
Blueberries are best fresh, but at this time of year frozen berries still offer a preventive hit and beautiful colour to the table. During winter, a warm dessert completes a meal.
- 2 c. fresh or frozen blueberries 500 mL
- 1 tsp. ground cinnamon 5 mL
- 1 tsp. lemon juice 5 mL
- 1 c. flour 250 mL
- 3/4 c. sugar 175 mL
- 1 tsp. baking powder 5 mL
- 1/2 c. milk (I used 2%) 125 mL
- 3 tbsp. butter, melted 45 mL
Topping:
- 3/4 c. sugar 175 mL
- 1 tbsp. cornstarch 15 mL
- 1 c. boiling water 250 mL
Vanilla ice cream or whipped cream
Preheat oven to 350 F (180 C) and prepare an eight-inch (20 cm) square baking dish.
Place the blueberries in a mixing bowl and toss with cinnamon and lemon juice. Then pour into the baking dish. In another bowl, combine flour, sugar and baking powder; stir in milk and butter. Spoon over berries.
For the topping, combine sugar and cornstarch; sprinkle over batter. Slowly pour boiling water over all.
Bake until a toothpick inserted into the cake portion comes out clean, 45-50 minutes. Serve warm.
If desired, top with ice cream or whipped cream. Makes nine small pieces or six regular. Source: Taste of Home
The above pudding uses cinnamon and according to a study featured in Diabetes Care, adding this spice to your foods will assist in lowering blood sugar naturally, fighting off bacteria and delivering antioxidants to the body.
As little as 1/2 tsp. a day added to your diet can provide immediate benefits. Hot tea with whole grain toast, covered with honey and a sprinkling of cinnamon on top, is a warming and healthy winter treat. Many enjoy a shake in their morning coffee or over their chai lattes.
Get creative. Source: www.medicalnewstoday.com.
Freshen indoor environment
Freshen your indoor space by cracking the windows slightly even during the cold weather (a few minutes a day can be beneficial), running an air purifying system with a Hepa filter and changing your furnace filter often.
Do yourself a favour and ditch the polluting synthetic air fresheners. Use a bit of vodka to disinfect your home with this do-it-yourself spray.
In a clean spray bottle mix 1/2 c./125 mL of each filtered or distilled water and vodka, and 20 drops of essential oil (I prefer lemon) and mist away.
You can also enhance your winter by bringing renewal to your indoor space in the form of fresh-cut flowers or living plants. Use the plants indoors not only for the pop of green, but also for air purification and oxygenation of your space. Jade plant, spider plants, peace lilies, orchids, golden pathos, english ivy and succulents are just some of the many options that help to remove toxins from the air.
Happy winter to all.
Jodie Mirosovsky is a home economist from Rosetown, Sask., and a member of Team Resources. Contact: team@producer.com.
