After the indulgences of the Christmas season, getting back to normal may be difficult. Rich foods with an excess of butter and carbohydrates can become a comfortable habit but not a healthy one.
Brothy soups are a good way to break the habit of eating rich foods. Make a few batches of stock and freeze or pressure can for future soup making. This will make for quick meals that are light and healthy.
Winter is citrus season. Take advantage of the prime produce. Add lemon juice and honey to a mug of hot water for a healthy, cleansing beverage. Citrus is an excellent source of vitamins C, A and B6, as well as calcium, potassium and magnesium.
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Eat foods that are in season or from the freezer and cold room. Root vegetables, squash and cabbage are local vegetables available this time of year. Why buy blueberries from Peru when you have saskatoons and other local berries in the freezer?
Add whole grains and pulses to your menu. These are high in nutritional fibre and aid in digestion, add valuable nutrients to your diet and are in season. Fermented foods like sauerkraut or kimchi also aid in digestion.
Cut sugars. Don’t feel that substituting with honey or maple syrup is fine. Simply cut as much as you can. Warm spices like cinnamon and star anise give the sense of added sweetness without actually adding a sugar.
Focus on lean proteins and poach everything, not only the eggs. Poached fish or chicken are delicious. Choose canola oil or olive oil if you need to use a fat.
Forget the deep fryer, don’t drown your salad in dressings and toppings, watch the condiments, watch the beverages.
Nutritious food is the starting point for better health.
Vegetarian Stuffed Pasta Shells
- 24 jumbo pasta shells
- 1 1/2 tsp. kosher salt, divided, plus more 7 mL
- 2 tbsp. canola or olive oil 30 mL
- 1/2 lb. fresh mushrooms, thinly sliced 250 g
- 1 tsp. freshly ground black pepper 5 mL
- 1/2 c. dry white wine or vermouth 125 mL
- 9 oz. frozen baby spinach, with water squeezed out 250 g
- 6 garlic cloves, thinly sliced
- 2 tbsp. unsalted butter 30 mL
- 3 c. marinara sauce 750 mL
- 1/2 tsp. crushed red pepper flakes 2 mL
- 2 c. whole-milk ricotta 500 mL
- 1 c. finely grated Parmesan, plus more for serving 250 mL
- 1 tbsp. dried oregano, divided 15 mL
Cook shells in a large pot of boiling salted water, stirring occasionally, until very al dente, about nine minutes, drain. Run under cold water to stop the cooking, drain again.
Meanwhile, heat oil in a large skillet over high. Add mushrooms and cook, stirring occasionally, until they release juices, then are dry again and nicely browned, five to six minutes; season with black pepper and salt.
Reduce heat to medium, add wine and cook, stirring, until reduced by half, one to two minutes.
Add spinach, cover and cook until most of the liquid is evaporated, two to four minutes more. Transfer mushroom mixture to a large bowl.
In the same skillet, cook garlic and butter over medium-high heat, stirring occasionally, until garlic is fragrant and beginning to brown, two to three minutes. Add marinara sauce and red pepper flakes and bring to a simmer over low heat. Cook, stirring occasionally, until warmed through, six to eight minutes.
While sauce cooks, add ricotta, Parmesan, 1/2 tablespoon (7 mL) oregano and salt to mushroom mixture and stir to combine. Spoon about two tablespoons (30 mL) ricotta mixture into each shell. The shell should be filled to capacity but not overstuffed.
Nestle stuffed shells into hot sauce in skillet. Cover with a lid or kitchen foil and cook over medium heat until shells are warmed through, four to six minutes. Or bake in a 350 F (180 C) oven for 15 minutes. Remove from heat and let sit five minutes. Sprinkle with Parmesan and remaining oregano. Serves six.
Thai Roast Chicken Thighs with Brown Rice
- 1 lime, zest and juice
- 1 inch ginger, peeled, finely grated, plus 3 peeled slices 2.5 cm
- 2 garlic cloves, finely chopped
- 2 tbsp. light brown sugar 30 mL
- 1/4 c. fish sauce 60 mL
- 14 fl. oz. can unsweetened coconut milk, divided 400 mL
- 2 tbsp. olive oil, plus more for brushing 30 mL
- 2 tsp. freshly ground black pepper, plus more 10 mL
- 2 lb. skin-on, bone-in chicken thighs 1 kg
- 1/2 medium head of green cabbage, stem trimmed, sliced into 1”-thick wedges (2.5 cm)
- 1/2 tsp. kosher salt, plus more 2 mL
- 1 c. brown jasmine rice, rinsed until water runs clear 250 mL
- cilantro leaves with tender stems and lime wedges, for serving
Whisk lime zest and juice, grated ginger, garlic, brown sugar, fish sauce, 1/2 cup (125 mL) coconut milk, 2 tablespoons (30 mL) oil and 2 teaspoons (10 mL) pepper in a large bowl to combine. Set 1/4 cup (60 mL) marinade aside for serving. Place chicken in remaining marinade and toss to coat. Cover and chill at least one hour and up to 12 hours.
Preheat oven to 400 F (200 C). Generously brush cabbage wedges on both sides with oil, then season with salt and pepper. Arrange, cut side down, in a medium cast-iron skillet. Remove chicken from marinade and set, skin side up, on top of cabbage.
Roast 35 minutes.
Increase oven temperature to 450 F (230 C) and continue to roast, rotating pan halfway through, until chicken thighs are browned and crispy, five to seven minutes more.
Meanwhile, bring rice, ginger slices, remaining one cup (250 mL) coconut milk, remaining 1/2 teaspoon (two mL) salt, and 1 cup (250 mL) water to a boil in a medium saucepan over medium-high heat.
Reduce heat, cover, and simmer until liquid is absorbed, 20-30 minutes. Remove pan from heat. Discard ginger slices. Cover pan and let rice sit until ready to serve.
Arrange chicken and cabbage on a platter, drizzle with reserved marinade and top with cilantro leaves. Serve with coconut brown rice and lime wedges for squeezing over. Serves four.
Millet pancakes
These cook up similar to regular pancakes. There are bubbles that burst when it is ready to turn. My dough was quite soft but worked well. Scoop by large spoonfuls and press to flatten. Brown rice or quinoa can be substituted for the millet, but I have not tried it myself.
Millet is traditional in many cultures. Studies have shown that it reduces blood triglycerides and probably is effective in combating cardiovascular disease. It helps in combating high blood sugar levels and cholesterol. It is a good choice for a diabetic eating program and is high in antioxidants.
- 3/4 c. millet 175 mL
- 1 1/2 tsp. kosher salt, plus more 7 mL
- 1/3 c. reduced-sodium soy sauce 65 mL
- 3 tbsp. unseasoned rice vinegar 45 mL
- 2 tsp. sugar 10 mL
- 2 tsp. toasted sesame seeds 10 mL
- 1 tsp. Sriracha 5 mL
- 8 green onions, thinly sliced, divided, plus more for serving
- 2 large eggs
- 6 tbsp. buttermilk or yogurt 90 mL
- 3 tbsp. cornstarch 45 mL
- 1 tbsp. toasted sesame oil 15 mL
- 6 tbsp. vegetable oil 90 mL
Cook millet in a large saucepan of boiling salted water, stirring occasionally, until tender, 15-20 minutes. Drain, shaking off as much water as possible. Spread out on a rimmed baking sheet and let cool.
Meanwhile, whisk soy sauce, vinegar, sugar, sesame seeds, Sriracha and two thinly sliced green onions in a small bowl. Set sauce aside.
Whisk eggs, buttermilk, cornstarch, sesame oil and 1 1/2 teaspoon (2 mL) salt in a medium bowl. Fold in millet and the remainder of scallions.
Working in three batches, heat two tablespoons (30 mL) vegetable oil in a large nonstick skillet or well-seasoned cast-iron pan over medium-high heat. Add heaping spoonfuls of millet batter to skillet, press to 1/4-inch (one mL) thickness, and cook until golden brown, about three minutes per side. Transfer pancakes to a paper towel–lined plate.
Garnish pancakes with green onions and serve with Greek style yogurt and a salad. Serves eight.
Millet can be cooked two days ahead; cover and chill. Millet batter can be made six hours ahead; cover and chill. The cooked pancakes can be frozen and crisped in a hot pan before serving.
Sarah Galvin is a home economist, teacher and farmers’ market vendor at Swift Current, Sask., and a member of Team Resources. She writes a blog at allourfingersinthepie.blogspot.ca. Contact: team@producer.com.
