Are you ready for the transition to spring?
You can smell it in the air. I have had the urge to crank up the tunes and drive the vehicle with the windows open. Then my children reminded me of how embarrassing that would be for them, so I refrained.
Splash pants, mud-caked clothes and rubber boots are common in Canadian closets. Who can resist puddle jumping with their good shoes on? Not my children.
I think that we are all ready for some colour. Whether it is the first lush sprigs of green grass, a beautiful yellow blooming tulip or a pink-tinged prairie sunset, it is amazing what colour will do for our emotional health.
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Not only does March signify the beginning of spring, it also is known as nutrition month in Canada, which shines the spotlight on food and what and how we eat.
Go to www.dietitians.ca/eatwell for trusted nutrition information and fun healthy eating ideas.
Spring wake-up recipes
Peel two bananas, throw them in the blender with some frozen fruit, like strawberries, ice, fruit juice, yogurt and hit the puree button. Pour it into glasses.
Cranberry punch
11/2 cups cranberry 375 mL
juice
2/3 cup white grape 150 mL
juice
10 fresh or frozen strawberries 6 ice cubes
1/2-1 teaspoon sugar, 2-5 mL
optional
2 tablespoons protein 25 mL
powder (whey, rice), optional
In the blender, combine the juices, six strawberries, ice and sugar and protein powder, if desired. Cover and process until smooth. Pour into glasses. Garnish with remaining strawberries.
Zippy devilled eggs
12 hard-cooked eggs, peeled
1/3 cup light mayonnaise 75 mL
or salad dressing
3 tablespoons chili sauce 45 mL
1 teaspoon Dijon-style 5 mL
mustard
1/4 teaspoon hot pepper 1 mL
sauce
snipped chives or paprika Slice eggs in half lengthwise; remove yolks and set whites aside. Mash yolks in a small bowl. Stir in the mayonnaise, chili sauce, mustard and hot pepper sauce. Put egg yolk mixture into egg whites with a spoon. Sprinkle with chives or paprika. Refrigerate until serving.
Source: Egg Marketing Board.
Warm spinach salad
1/2 cup vinaigrette of 125 mL
your choice
6 cups packed, torn 1.5 L
spinach leaves
2 cups julienne strips 500 mL
of cooked chicken breast
or beef
1 cup sliced 250 mL
mushrooms
1/4 cup thinly sliced 60 mL
red onion rings
2 tablespoons chopped 25 mL
bacon or bacon bits
1/2 cup shredded 125 mL
cheese of your choice
Heat the dressing in the microwave or on the stovetop until warm. Pour over combined spinach, meat, mushrooms and onion in large bowl; toss to coat. Sprinkle with
bacon and shredded cheese.
Serves four.
Sweet time
With Easter approaching, there is chocolate everywhere you look. Here are some homemade chocolate bar recipes that everyone will love. They are great treats in moderation.
Coffee crisp bar
This is my favourite.
3/4 cup corn syrup 175 mL
3/4 cup brown sugar 175 mL
3/4 cup peanut butter 175 mL
1/4 cup butter or 60 mL
margarine
1 teaspoon vanilla 5 mL
3 cups crushed Corn 750 mL
Flakes
3 cups Rice Crispies 750 mL
Topping:
2 tablespoons cocoa 25 mL
2 tablespoons butter 25 mL
1 cup icing sugar 250 mL
3 tablespoons hot coffee 45 mL
Grease a nine by 13 inch (22 x 33 cm) pan.
In a saucepan, mix the corn syrup and brown sugar. While stirring constantly, melt and cook over medium heat until syrup bubbles. Remove from heat and add peanut butter, butter and vanilla. Mix well.
Then add the two cereals and mix. Press into the pan.
In a bowl, mix the topping ingredients until smooth. Spread over the cereal mixture.
Skor bar
3/4 cup butter or 175 mL
margarine
3/4 cup packed brown 175 mL
sugar
11/2 cups flour 375 mL
1 can condensed milk 300 mL
2 tablespoons butter 25 mL
or margarine
1 package milk 300 g
chocolate chips
1 package Skor chips 225 g
Preheat oven to 350 F (180 C).
Cream the first three ingredients together and press lightly into a greased nine by 13 inch (22 x 33 cm) pan. Bake for 20 to 25 minutes or until light brown. Remove from the oven. Heat the condensed milk and two tablespoons (25 mL) butter or margarine in a saucepan until thickened. Spread over baked base. Bake for another 10 minutes. Remove from oven.
Spread chocolate chips over the top. As they melt, spread evenly over the top. Sprinkle with Skor bits and press them lightly into the chocolate.
Source: A Collection of Favourite Recipes from the Prairie Centre Credit Union Ltd. Rosetown, Harris and Administration Branches.
Caffeine levels
Caffeine in its natural and added forms is found in a growing list of products including coffee, tea, cola beverages, energy drinks, chocolate and even some medicines. The increasing presence of caffeine in our lives raises the question of how much is too much.
Caffeine is a natural ingredient found in the leaves, seeds or fruit of a number of plants, including coffee, tea, cocoa, kola, guarana and yerba maté. It is also manufactured and used as a food additive in some carbonated drinks, and as an ingredient in cold and headache remedies.
Tolerances to caffeine vary widely among people. For healthy adults, a small amount of caffeine may have positive effects such as increased alertness or ability to concentrate.
For those who are more sensitive to caffeine, a small amount could cause insomnia, headaches, irritability and nervousness.
There have been many studies over the years dealing with caffeine and human health. Health Canada scientists recently reviewed these studies and found that:
- The general population of healthy adults is not at risk for
potential adverse effects from caffeine if they limit their caffeine intake to 400 milligrams per day.
- People who get an adequate daily amount of calcium have greater protection against the possible
adverse effects of caffeine on bones.
- Children are at increased risk for possible behavioural effects from caffeine.
- Women of child-bearing age are at increased risk of possible reproductive effects.
These conclusions prompted Health Canada to create new recommendations on maximum daily caffeine intakes for higher risk groups.
For children age 12 and under, Health Canada recommends a maximum of 2.5 mg per kilogram of body weight. Based on average body weights of children, this means a maximum daily caffeine intake of 45 mg for children aged four to six; 62.5 mg for children aged seven to nine and 85 mg for children aged
10 to 12.
For women of child-bearing age, it recommends a maximum of 300 mg, or a little over two eight-ounce (237 mL) cups of coffee.
For the rest of the general population of healthy adults, Health Canada advises a daily intake of no more than 400 mg, which is about three cups of coffee.
An average eight oz. (237 mL) serving of blended tea has 43 mg of caffeine, while the same serving of green tea contains 30 mg of caffeine.
A 12 oz. (355 mL) can of regular cola has between 36 and 46 mg of caffeine. Using Health Canada’s recommendations, children aged four to six could drink one 12 oz. can of regular cola a day, as long they do not eat or drink other products containing caffeine.
Check with your doctor or pharmacist to see if any of your prescriptions contain caffeine. You should also ask if there is a potential for caffeine to interact with any of your medications.
For more information, call 866-225-0709 or visit www.hc.sc.gc.ca/iyh.
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.
