The food we put in our bodies affects how we feel. If we eat food that lacks nutrients, our body will continually be searching for something with which to fuel itself. We will never be satisfied and often we will reach for unhealthy options for a fast fix.
This type of eating shows on our skin, on the health of our hair and on how well we feel each day. Highly processed, low-fat, low-calorie foods have been marketed very well. The food industry has appealed to our food senses.
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We can take back control of our food by making good choices and following up-to-date information.
For example, new research suggests that artificial sweeteners may trigger appetites but don’t provide the calories to satisfy the cravings. Or, that the sweeteners could inhibit brain cells that make us feel full, and so they prompt more eating. When we put something in our mouth, our body prepares for calories. When no calories come, cravings occur.
Our plates should be filled with nutritious food filled with bright colour and contrast. I would like to share a menu that is nutritious, easily prepared at home and satisfying.
Fresh Green Side Salad
Try to add a serving of tossed greens to your menu each day. It can be very refreshing.
- 8 c. greens, torn (can include lettuce varieties, kale, spinach) 1 L
- Additions to top the greens:
- chopped cucumber, finely chopped red onion, grated carrots, chopped tomatoes
- Basic oil dressing:
- 1 c. oil 250 mL
- 1/2 c. vinegar 125 mL
- 1/2 c. sugar 60 mL
- 1/2 c. mustard 125 mL
- 2 shakes salt and pepper
Combine the ingredients in a lidded jar. Shake well. Pour over top of the greens just before serving and toss. This makes a large amount of dressing. Keep leftovers in the fridge. Source: www.chefmichaelsmith.com. Serves six.
Sweet and Sour Beef with Rice
This sweet and sour recipe is a favourite. You can prepare this meal on the stove top or roasted in the oven. I now prepare meals like this in a cast iron Dutch oven that works well on the stove top or in the oven. The cast iron Dutch oven is making a comeback, as are cast iron skillets. The main benefit of cooking with a Dutch oven is its versatility. Dutch ovens are ideal for braising, sauteing, boiling, roasting and baking. This is because cast iron material gives uniform heat distribution, moisture, heat retention and durability. Some people also say it improves flavour. Two brands that I have tested are Le Creuset, which would be considered a top-rated option, and the President’s Choice brand, which would be my choice in the good quality, low price category. I bought the President’s Choice for my kitchen.
Sauce ingredients:
- 1/2 c. ketchup 125 mL
- 1/2 c. chili sauce 125 mL
- 4 tbsp. soy sauce 60 mL
- 1/2 c. water 125 mL
- 1 c. brown sugar 250 mL
- 2 tbsp. vinegar 30 mL
- 2 tbsp. mustard 30 mL
- 1 medium chopped onion 1
- 1/2 c. finely chopped celery 125 mL
- 1 c. chopped yellow pepper, (or any colour of pepper you have on hand or prefer) 250 mL
Meatball ingredients:
- 2 lb. ground beef 900 g
- 1 c. bread or cracker crumbs 250 mL
- 1/2 c. milk 125 mL
- 1 tsp. salt 5 mL
- 1/2 tsp. pepper 2 mL
- 1 tsp. Worcestershire sauce 5 mL
- 1 medium to large onion, finely chopped 1
- 2 eggs (at room temperature) 2
- 2 tbsp. fresh cut parsley for extra flavour (optional) 30 mL
Method:
In a small mixing bowl, combine the sauce ingredients. Let sit.
In a large bowl, mix the meatball ingredients and form into one-inch balls.
Heat oil in a large skillet or Dutch oven. Add meatballs and lightly brown. Then add sauce ingredients and bring sauce to a gentle boil. Stir and let simmer until 30 minutes.
If you are short of time, I have used hamburger patties, (store bought or home made) cut into strips, browned and simmered in sauce. The taste was as good as the prepared meatballs. You could also use chicken or pork instead of beef. Home cooking is about experimenting and using ingredients you have on hand.
Prepare rice:
- 1 1/2 c. uncooked rice 375 mL
- 2 tbsp. butter or oil 30 mL
- 3 c. water 750 mL
- dash salt 1 mL
Combine rice, butter, water and salt in a large pot. Bring to a boil, and then stir and simmer for about 20 minutes or as on package directions until light and fluffy. Serve with the above sweet and sour sauce.
Note: The dish can also be prepared in the oven. Bake at 350 F (180 C). Put rice and meatballs with sauce in separate Dutch ovens or baking pans. Roast the beef and sauce for 1 to 1 1/2 hours, and the rice for approximately 45 minutes, until tender. Serves six.
Berry Parfait
This is a healthy way to satisfy a craving for something sweet. You can add any fresh fruit you desire.
- juice of 2 fresh squeezed oranges 2
- 2 c. each sliced fresh blueberries, raspberries and sliced strawberries 500 mL
- 1 apple, peeled, cored and sliced 1
- 1 banana, sliced, optional (add just before serving) 1
- 4 chunks dark chocolate, optional 4
- 1/2 c. chopped nuts of your choice, optional 125 mL
- 2 c. whipped cream, optional 500 mL
In a large serving bowl, combine the oranges with the fresh fruit. Let sit for a minimum of one hour.
Scoop the colourful fruit mix into small parfait or fruit dishes. If adding bananas, mix in to individual cups just before serving. Top with whipped cream if desired. Garnish with a piece of dark chocolate and some chopped nuts if desired. Store leftover whipped cream and salad in airtight containers in the refrigerator.
Note: To properly whip cream, add the cool cream to a mixing bowl. Add approximately 1/4 cup (60 mL) of sugar to the cream (depending on your taste) and a teaspoon of vanilla. Whip on medium speed for one to two minutes or until soft peaks form when the beaters are lifted.
Banana spice bites
This is a small banana muffin with some spice. It’s great for a snack or served with a dessert of fresh fruit.
These muffins were made in a Trudeau brand silicone muffin pan, another new addition that we are experimenting with in our kitchen. This pan comes highly recommended. The muffins baked evenly and the silicone enables you to just pop them up and out of the pan after cooling.
- 1/3 c. butter, softened 75 mL
- 1 1/4 c. sugar 300 mL
- 2 eggs 2
- 1 tsp. vanilla 5 mL
- 1 1/4 c. mashed bananas (4 large) 300 mL
- 2 c. all-purpose flour 500 mL
- 1 1/4 tsp. baking powder 6 mL
- 1 tsp. baking soda 5 mL
- 1/2 tsp. salt 2 mL
- 1/2 tsp. cinnamon 2 mL
- 1/4 tsp. nutmeg 1 mL
- 1 c. plain Greek or regular yogurt 250 mL
- 1/2 c. dark chocolate chips (optional) 125 mL
- 1/2 c. chopped nuts (optional) 125 mL
Preheat oven to 350 F (180 C).
In a mixing bowl, cream the butter and sugar. Beat in the eggs one at a time, then add the vanilla. Add bananas and mix well.
In a separate bowl mix together the flour, powder, soda, salt, cinnamon and nutmeg.
Fold the dry ingredients into the creamed mixture, alternating with the yogurt, until well combined.
Stir in chocolate chips and nuts if desired.
Spoon into a small muffin tin.
Bake for 12 to 15 minutes or until a toothpick comes out clean.
Cool, remove from the pan and dust with icing sugar if desired.
Small pan makes 20 muffins. Serves 10.
Variations: Batter done in a bundt pan, bake for 35 to 40 minutes; done in a large muffin tin, bake for 20 minutes.
Jodie Mirosovsky is a home economist from Rosetown, Sask., and a member of Team Resources. Contact: team@producer.com.
