The return of spring means a change from steaming comfort food that kept us warm all winter to lighter meals with a main course that includes fresh greens, vegetables and fruits.
It is also a time to de-clutter and check out all the corners of the house. This year we are renovating the kitchen so the contents of the cabinets had to be packed up. It helped me determine what to keep.
One nostalgic piece that graces our kitchen and will find a place after the renovations is an African violet dubbed Florence for the home’s former owner. It has never stopped blooming since 2007.
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Nutritious pork packed with vitamins, essential minerals
Recipes for pork
Spring Clean the Diet
Eating well helps your brain and heart function smoothly and reduces the risk of diseases such as cancer, dementia and diabetes by protecting cells. The brain likes an unrefined diet full of nutrient dense food that provides antioxidants and the right balance of proteins and natural sugars.
Fruits and vegetables with dark skins provide high amounts of naturally occurring antioxidants and fibre.
Greens such as spinach, lettuce, kale, asparagus, broccoli, peppers, green beans and tomatoes are great choices. Berries, oranges, apples, red grapes and cherries are also good brain food.
Add raw, unsalted nuts to your diet. A handful of almonds, pecans and walnuts are sources of vitamin E, protein and fibre.
Consume healthy fats that include fish (also a protein source), ground flaxseed, avocados and olive oil. Choose whole grains and get a boost of protein with some Greek yogurt.
Source: www.webmd.com.
Sustaining Smoothie
- 2 tbsp. rice protein powder 30 mL
- 2 tbsp. ground flax seed 30 mL
- 1/2 c. frozen berries 125 mL
- 1/2 banana
- one handful of spinach
- 1 tbsp. olive oil 15 mL
- 1 c. unsweetened vanilla almond milk 250 mL
- a squeeze of orange juice, optional
Blend ingredients together until the desired consistency. Add the dry ingredients last for easier mixing.
Makes one large serving. – Source: www.doctoroz.com.
Quesadillas
Try this quick skillet dish that uses leftover roast chicken or beef. Serve with soup or veggies and dip.
- 4 large whole grain flour tortillas
- 4 c. cooked chicken, diced 1 L
- 1/8 tsp. seasoning salt 0.5 mL
- 1/2 tsp. chili powder 2 mL
- dash of cayenne pepper
- 1 c. chopped onions 250 mL
- 1 c. chopped peppers 250 mL
- 1 c. chopped spinach 250 mL
- 2 c. shredded cheese of your choice 500 mL
- 2 c. medium salsa 500 mL
- sour cream
Season the chicken with seasoning salt, cayenne pepper and chili powder. Spread one cup (250 mL) of the chicken on half of each tortilla. Add onions, peppers, spinach and cheese over the chicken. Fold the tortilla in half and place in a large heated skillet, then flatten. Cook over medium heat for approximately five minutes on each side until lightly browned and cheese is melted.
Gently flip about halfway through the cooking. Cut into three wedges and serve with salsa and sour cream on the side for dipping.
You can add any chopped vegetables you desire to this entree or substitute in leftover meat.
This is a delectable chocolate cake that is quick, simple and elegant.
- 1 c. flour 250 mL
- 1 c. sugar 250 mL
- 1/3 c. cocoa 75 mL
- 3/4 tsp. baking powder 3 mL
- 3/4 tsp. baking soda 3 mL
- 1/4 tsp. salt 1 mL
- 1 egg
- 1/2 c. milk 125 mL
- 1/4 c. oil 60 mL
- 1/2 c. boiling water 125 mL
Preheat oven to 350 F (180 C). Grease and prepare a nine-inch round cake pan.
Mix together dry ingredients and add wet ingredients. Mix well. Spread into baking pan. Bake 35 to 40 minutes or until a toothpick comes out clean. Cool and place on a serving plate, decorate. Double if you want to have two cakes to stack.
If you prefer cupcakes, prepare muffin tins, pour into batter and bake at 350 F (180 C) for approximately 15 to 20 minutes. Makes 12 to 15 cupcakes.
Sprinkle batter with dark chocolate chips before baking if desired. – Source: Adapted from Prairie Pooches and Friends.
Fluffy white frosting
- 1 c. white sugar 250 mL
- 1 egg white
- 1 tsp. vanilla 5 mL
- 1/4 tsp. cream of tartar 1 mL
Rubber band easter eggs
In a mixing bowl, combine the ingredients. Add 1/2 c. (125 mL) of boiling water and beat the contents until firm and fluffy. Tint the frosting if desired or decorate with fruit.
Place assorted rubber bands around hard-cooked eggs before dipping in cups of colour. Let the eggs dry completely before removing the bands. Dip each end in a different colour for a two tone effect. – Source: www.kraftrecipes.com/recipes.
Jodie Mirosovsky is a home economist from Rosetown, Sask., and a member of Team Resources. Contact: team@producer.com.
