we're trying to eat more fish in this little house, but i have so little experience cooking it that i'm really struggling to find ideas. i had my first experience preparing scallops the other day (not really fish, but on the right track) and it was fine but nothing exceptional (pan fried with onions, garlic, red pepper, and rosemary, served with rice). i'm looking for some healthy and creative fish recipes, so if you have a favourite, please post it here!
in the mean time, this recipe has become a standard in our house. my husband (bless the man) will eat nearly anything with the same amount of enthusiasm ("mm. tastes good babe"), but this recipe got a much more enthusiastic "MMMM!" and a few "wow!"'s and a "we can make this ANYtime". and, since i usually have all the ingredients on hand, he's right!
thanks to my sister for posting such a delicious and husband-pleasing recipe:
Salmon Chowder - serves 6
prep time: 30 mins cook time: 30 mins
adapted from: my sister's toddler-tested and mommy-approved recipes!
1 can (7 1/2oz) salmon - i use low sodium, packed in water - you can use two cans (or the large sized can) if you want more salmon
1/2 cup chopped onions
1/2 cup chopped celery
1 clove garlic, minced
2 tablespoons butter or margarine - i've used both butter and low sodium margarine
1 cup diced potatoes
1 cup diced carrots
2 cups chicken broth - i use low sodium from the store, or homemade if i have it
1/2 teaspoon thyme
1/4 teaspoon pepper
1/2 cup broccoli
1 can (13oz) evaporated milk - i use skim
1 package (10oz) frozen corn kernels, thawed - i just sprinkle it from a big bag til i think there's enough!
minced parsley - dried is not as nice but more likely to be found in my kitchen
Drain and flake salmon, reserving liquid.
Saute onions, celery and garlic in butter or margarine. Add potatoes, carrots, reserved salmon liquid, chicken broth and seasonings. Simmer, covered, for 20 minutes or until vegetables are nearly tender.
Add broccoli and cook 5 minutes. Add flaked salmon, evaporated milk and corn. Heat thoroughly. Sprinkle with minced parsley to serve.
i wish i had a picture because it's a very pretty chowder! lots of colour. and so delicious, especially with a hearty piece of whole grain bread. you can add whatever vegetables you have - i've done peas instead of corn, i think a red pepper might be nice, and i'm very tempted to add a bit of frozen spinach next time. it's simple and delightful.
so that's my favourite easy fish recipe - what's yours? i need some more inspiration!
Monday, June 28, 2010
Friday, June 25, 2010
exercise tip - clean up!
we know exercise is important for a healthy lifestyle - the heart and stroke foundation recommends 30-60 minutes most days of the week. but who has that kind of time?? or the money for a gym membership or yoga classes or home equipment or, or, or...
not every form of exercise needs to be super structured or costly. there are lots of ways you can work a few minutes of exercise into an otherwise routine day, without spending any extra cash. one of the easiest ways is to clean your house!
mopping, vacuuming, and scrubbing the blasted tub (not my favourite) can all be pretty high energy and get the heart pumping. changing the sheets, doing the laundry, and wiping the counters take more moderate energy, while dusting, doing the dishes, and tidying up would be considered low energy. whether it's daily or weekly, you should be able to get a decent 30-60 minute workout just by taking care of your home!
as an added bonus, a clean house is a pretty good stress reliever, at least for me. it's much easier to relax in a tidy environment when i know everything is where it should be. and the physical exertion of cleaning will help relieve stress too - especially if you take all your frustrations out on that blasted tub instead of on whoever caused them!
and, if you need more incentive, i reluctantly read this article yesterday on the BBC news site. apparently a recent european study concluded that "housework cut breast cancer risk by 30% among the pre-menopausal women and 20% among the post-menopausal women". after sharing this with the dear husband, he smiled and said "so, for your health, i should leave all the housework to you?" he quickly got himself out of swatting range and immediately volunteered to vacuum the living room. what a guy. :)
mopping, vacuuming, and scrubbing the blasted tub (not my favourite) can all be pretty high energy and get the heart pumping. changing the sheets, doing the laundry, and wiping the counters take more moderate energy, while dusting, doing the dishes, and tidying up would be considered low energy. whether it's daily or weekly, you should be able to get a decent 30-60 minute workout just by taking care of your home!
as an added bonus, a clean house is a pretty good stress reliever, at least for me. it's much easier to relax in a tidy environment when i know everything is where it should be. and the physical exertion of cleaning will help relieve stress too - especially if you take all your frustrations out on that blasted tub instead of on whoever caused them!
and, if you need more incentive, i reluctantly read this article yesterday on the BBC news site. apparently a recent european study concluded that "housework cut breast cancer risk by 30% among the pre-menopausal women and 20% among the post-menopausal women". after sharing this with the dear husband, he smiled and said "so, for your health, i should leave all the housework to you?" he quickly got himself out of swatting range and immediately volunteered to vacuum the living room. what a guy. :)
Thursday, June 24, 2010
balsamic oven baked chicken
i wasn't even going to post this recipe because i thought it would just be so-so and there are so many other good recipes i want to post. but we had it for dinner tonight and WOW! ever flavourful! i especially loved how quick it was to prepare. i'm starting a collection of these "fix it and forget it" recipes that take very little time to get into the oven but taste fantastic. they're perfect for a busy day or when i'm too tired to spend much time cooking, like today.
i'd make a few changes next time (which i've noted below), but it turned out perfectly. i served it with brown basmati rice (love) and broccoli that had been steamed into a complete bland submission (just the way the husband likes it).
Balsamic Oven Baked Chicken - serves 4
prep time: 5 mins cook time: 45 mins
adapted from: healthy quick meals
2 lbs/1 kg chicken pieces - i used 8 boneless skinless chicken thighs
2 tbsp olive oil - i only used one and next time i'd omit it altogether
1 cup apple juice
1 clove garlic, pressed - or minced, if you're press-less like me
1 tsp oregano
salt - omitted
pepper
1/4 cup grated parmesan cheese - if you are really being fat and sodium conscious, omit this. but if you can afford it, it's so good and browns up so nicely!
3 tbsp balsamic vinegar
Preheat the oven to 450F/230C.
Place the chicken in a baking dish. Sprinkle with olive oil, apple juice, garlic, oregano, salt, pepper, and parmesan cheese. Bake for 45 - 60 minutes, until no longer pink inside (45 minutes was perfect).
Pour the balsamic vinegar over the chicken and serve immediately (the leftover juice in the pan tastes great on rice!).
there you go - quick and easy chicken with fantastic flavour. let me know how you like it.
what's your best "fix it and forget it" recipe?
i'd make a few changes next time (which i've noted below), but it turned out perfectly. i served it with brown basmati rice (love) and broccoli that had been steamed into a complete bland submission (just the way the husband likes it).
Balsamic Oven Baked Chicken - serves 4
prep time: 5 mins cook time: 45 mins
adapted from: healthy quick meals
2 lbs/1 kg chicken pieces - i used 8 boneless skinless chicken thighs
2 tbsp olive oil - i only used one and next time i'd omit it altogether
1 cup apple juice
1 clove garlic, pressed - or minced, if you're press-less like me
1 tsp oregano
salt - omitted
pepper
1/4 cup grated parmesan cheese - if you are really being fat and sodium conscious, omit this. but if you can afford it, it's so good and browns up so nicely!
3 tbsp balsamic vinegar
Preheat the oven to 450F/230C.
Place the chicken in a baking dish. Sprinkle with olive oil, apple juice, garlic, oregano, salt, pepper, and parmesan cheese. Bake for 45 - 60 minutes, until no longer pink inside (45 minutes was perfect).
Pour the balsamic vinegar over the chicken and serve immediately (the leftover juice in the pan tastes great on rice!).
there you go - quick and easy chicken with fantastic flavour. let me know how you like it.
what's your best "fix it and forget it" recipe?
leftover fruit salad
keeping more fresh fruit in the house means keeping up with eating it before it spoils. i HATE throwing food away so i'm always trying to think of new ways to use up those last few pieces. over ripe bananas go straight into the freezer for that magical day i decide to bake (obviously not all that often), and the husband loves to experiment with different fruit on the grill - we've had apples, peaches, pineapple, and kiwi so far, with overwhelming approval all around.
buy my favourite standby to deal with leftover bits of fruit is to whip up a fruit salad for breakfast. i love fruit salad - you can put anything in it and it tastes great! here's the one i made this morning:
Leftover Fruit Salad - serves 3-4
prep time: 5-10 mins
1 apple, cored and cut into bite sized pieces
1 orange, peeled and cut
1 banana, sliced
1 sad little severely over-ripe peach
1/3 cup frozen blueberries
1/3 cup (or less) almond slices
1 inch (or less) grated fresh ginger root
cut the fruit into a medium sized bowl (tip: to prevent browning, cut the juicy fruits first and then mix the apples and bananas into them). stir in frozen blueberries. grate ginger root over top and mix well. garnish with almond slices (which i can't believe i forgot this morning!)
this is a great way to use up whatever leftover fruit you have - melons, grapes, berries, etc. i keep a bag of frozen blueberries in the freezer for this very purpose (freeze your own when they're in season and reasonably priced). you can also add canned fruit for a more juicy salad, but be careful of the added sugar. you can add any kind of nut you like, raisins, dates, etc. - anything that suits your fancy! the grated ginger is the real seller for me - it adds a fantastic little zip, even better if you let it sit in the fridge for an hour or so before serving. YUM!
BUDGET TIP - FRESH GINGER: if you like the flavour of ginger, start buying and experimenting with fresh ginger root (it packs more of a punch than powdered ginger). cut and peel a small section and then slice, mince, or grate it to add to recipes. i buy the tiniest piece i can find, which routinely costs me about $0.28, and grate it into salads, stir fries, and soups. ginger tea (sliced ginger root boiled in water) is supposedly good for digestion. or add lemon and honey to fresh ginger tea for a homemade cold remedy. cheap and versatile, that's what we like!
what do you do with over-ripe fruit? any other good ginger tips or ideas out there?
buy my favourite standby to deal with leftover bits of fruit is to whip up a fruit salad for breakfast. i love fruit salad - you can put anything in it and it tastes great! here's the one i made this morning:
prep time: 5-10 mins
1 apple, cored and cut into bite sized pieces
1 orange, peeled and cut
1 banana, sliced
1 sad little severely over-ripe peach
1/3 cup frozen blueberries
1/3 cup (or less) almond slices
1 inch (or less) grated fresh ginger root
cut the fruit into a medium sized bowl (tip: to prevent browning, cut the juicy fruits first and then mix the apples and bananas into them). stir in frozen blueberries. grate ginger root over top and mix well. garnish with almond slices (which i can't believe i forgot this morning!)
this is a great way to use up whatever leftover fruit you have - melons, grapes, berries, etc. i keep a bag of frozen blueberries in the freezer for this very purpose (freeze your own when they're in season and reasonably priced). you can also add canned fruit for a more juicy salad, but be careful of the added sugar. you can add any kind of nut you like, raisins, dates, etc. - anything that suits your fancy! the grated ginger is the real seller for me - it adds a fantastic little zip, even better if you let it sit in the fridge for an hour or so before serving. YUM!
BUDGET TIP - FRESH GINGER: if you like the flavour of ginger, start buying and experimenting with fresh ginger root (it packs more of a punch than powdered ginger). cut and peel a small section and then slice, mince, or grate it to add to recipes. i buy the tiniest piece i can find, which routinely costs me about $0.28, and grate it into salads, stir fries, and soups. ginger tea (sliced ginger root boiled in water) is supposedly good for digestion. or add lemon and honey to fresh ginger tea for a homemade cold remedy. cheap and versatile, that's what we like!
what do you do with over-ripe fruit? any other good ginger tips or ideas out there?
Wednesday, June 23, 2010
barley and sun-dried tomato salad
i had no idea you could do anything with barley other than put it in soup. i was sadly misinformed! what a tasty little grain, and pretty easy to cook too. like other whole grains, it's full of fibre and helps you feel full. i served this salad with balsamic grilled salmon (below) and grilled peppers.
Barley and Sun-Dried Tomato Salad - serves 4
prep time: 5 mins cook time: 20-25 mins
adapted from: Chatelaine, June 2010, pg. 227
1 cup pearl barley
2 tbsp white wine vinegar - i used apple cider vinegar - a bit tart, but not too bad.
1 tsp dijon mustard - didn't have any, used a squirt of regular mustard, but it probably would have tasted better with the dijon.
1/8 tsp salt - omitted
2 tsp olive oil
1/2 cup sun-dried tomatoes, finely chopped - i use dried rather than the ones soaked in oil. they are half the price, easier to store, and a good deal healthier. you just soak them in boiling water for 2 minutes before using. apparently you can even make your own in your oven - waiting for a good batch of tomatoes to come to town before i test that one!
pepper to taste
i also added about a tablespoon of honey, just for kicks.
Rinse the barley under cold water and add to a medium saucepan with 3 cups of cold water. Gently boil, uncovered until tender - 20-25 minutes. Drain and rinse with cold water.
Whisk white wine vinegar with dijon and salt in a medium bowl. Whisk in olive oil. Stir in barley and sun-dried tomatoes. Season with pepper.
this was a pretty good salad, though i think next time i'd add something crunchy (maybe pine nuts?) and play with the dressing a little bit. i really enjoyed the barley cooked this way though, and am on the hunt for more similar recipes! what's your favourite barley recipe?
Barley and Sun-Dried Tomato Salad - serves 4
prep time: 5 mins cook time: 20-25 mins
adapted from: Chatelaine, June 2010, pg. 227
1 cup pearl barley
2 tbsp white wine vinegar - i used apple cider vinegar - a bit tart, but not too bad.
1 tsp dijon mustard - didn't have any, used a squirt of regular mustard, but it probably would have tasted better with the dijon.
1/8 tsp salt - omitted
2 tsp olive oil
1/2 cup sun-dried tomatoes, finely chopped - i use dried rather than the ones soaked in oil. they are half the price, easier to store, and a good deal healthier. you just soak them in boiling water for 2 minutes before using. apparently you can even make your own in your oven - waiting for a good batch of tomatoes to come to town before i test that one!
pepper to taste
i also added about a tablespoon of honey, just for kicks.
Rinse the barley under cold water and add to a medium saucepan with 3 cups of cold water. Gently boil, uncovered until tender - 20-25 minutes. Drain and rinse with cold water.
Whisk white wine vinegar with dijon and salt in a medium bowl. Whisk in olive oil. Stir in barley and sun-dried tomatoes. Season with pepper.
this was a pretty good salad, though i think next time i'd add something crunchy (maybe pine nuts?) and play with the dressing a little bit. i really enjoyed the barley cooked this way though, and am on the hunt for more similar recipes! what's your favourite barley recipe?
balsamic grilled salmon
alright, this one doesn't exactly scream "budget friendly" since the salmon fillet was about $15! but since i had every other ingredient already on hand, it worked out to about $3 per plate (five generous servings of salmon - you could do six). that's better than any salmon dish from any restaurant i know! but we're definitely relegating salmon to the "special occasions" menu and not the "everyday" menu.
i served this with a barley & sun dried tomato salad, which i'll post next, and grilled peppers. it was a fantastic summer meal!
Balsamic Grilled Salmon - serves 4-6
prep time: 20-25 mins (sauce) cook time: 20-25 mins (salmon)
adapted from: taste of home healthy cooking magazine, July 2010, pg. 17
3 garlic cloves, minced
1 tsp. minced shallot - green onion did just fine.
1 cup orange juice
1 tbsp balsamic vinegar
3 tbsp honey
1 tbsp. ground ancho chili pepper - didn't have it, didn't add it, don't like it anyways.
1/4 tsp salt - omitted
1/8 tsp pepper
1 salmon fillet (1 lb) - no idea how much ours weighed...
2 tsp canola oil
2 tbsp minced fresh cilantro
In a small saucepan coated with cooking spray, saute garlic and shallot (green onion) until tender. Add orange juice and vinegar. Bring to a boil. Reduce heat; simmer, uncovered, for 20-25 minutes or until reduced to 1/4 cup. Stir in honey, chili pepper, salt & pepper.
Oven method: in a large ovenproof skillet, brown salmon in oil on both sides. Brush with 1/4 cup sauce. Bake, uncovered, at 400F or until fish flakes easily with a fork .
Grill method #1 - carefully place salmon and 1/4 sauce in aluminum foil wrap. Place on medium heat on grill for 20-30 minutes, or until fish flakes easily with a fork.
Grill method #2 - place salmon on cedar plank (that has been soaked in water) and grill on medium heat, basting regularly with sauce, until fish flakes easily with a fork.
we did the last one because we had a cedar plank lying around from the last time we cooked salmon. it adds amazing flavour and didn't compete too much with the sauce, but i don't think i'd do it that way again. still... super good!!
i served this with a barley & sun dried tomato salad, which i'll post next, and grilled peppers. it was a fantastic summer meal!
prep time: 20-25 mins (sauce) cook time: 20-25 mins (salmon)
adapted from: taste of home healthy cooking magazine, July 2010, pg. 17
3 garlic cloves, minced
1 tsp. minced shallot - green onion did just fine.
1 cup orange juice
1 tbsp balsamic vinegar
3 tbsp honey
1 tbsp. ground ancho chili pepper - didn't have it, didn't add it, don't like it anyways.
1/4 tsp salt - omitted
1/8 tsp pepper
1 salmon fillet (1 lb) - no idea how much ours weighed...
2 tsp canola oil
2 tbsp minced fresh cilantro
In a small saucepan coated with cooking spray, saute garlic and shallot (green onion) until tender. Add orange juice and vinegar. Bring to a boil. Reduce heat; simmer, uncovered, for 20-25 minutes or until reduced to 1/4 cup. Stir in honey, chili pepper, salt & pepper.
Oven method: in a large ovenproof skillet, brown salmon in oil on both sides. Brush with 1/4 cup sauce. Bake, uncovered, at 400F or until fish flakes easily with a fork .
Grill method #1 - carefully place salmon and 1/4 sauce in aluminum foil wrap. Place on medium heat on grill for 20-30 minutes, or until fish flakes easily with a fork.
Grill method #2 - place salmon on cedar plank (that has been soaked in water) and grill on medium heat, basting regularly with sauce, until fish flakes easily with a fork.
we did the last one because we had a cedar plank lying around from the last time we cooked salmon. it adds amazing flavour and didn't compete too much with the sauce, but i don't think i'd do it that way again. still... super good!!
budget tip - a well stocked pantry
one of the best ways to save money when grocery shopping is PREPARATION. too often lack of time and forethought leave us living on unhealthy convenience food. but if you keep your fridge and cupboards full of some standard items, and learn how to use them, you'll be much better off in the long run. you'll make less trips to the grocery store, you'll waste less food, and you'll always be ready to prepare a healthy meal at home.
these are my staples:
canned:
diced tomatoes - low sodium if possible - good for soups, stews, chili, and pasta sauces
tomato paste - low sodium - good for chili and pasta sauce
beans - black, white, and kidney - for chili, soups, salads, etc.
fish - low sodium, packed in water - for soups, casseroles, and sandwiches
one generic pasta sauce - for a quick spaghetti dinner, or for adding to chili
chicken stock - low sodium - as a base for soups and used in many other recipes
dry:
rice, barley, and other whole grains - brown basmati is a current favourite
lentils, chick peas, and other beans - for soups, stews, chili, pasta sauce, salads, casseroles, anything!
oats - for cooking and baking
nuts - for snacks, salads, baking, or to add crunch to any dish that needs it
whole wheat pasta
dry cereal
baking supplies - flour, sugar, baking powder/soda, etc. (though i'm not much for baking...)
frozen:
vegetables - peas, corn, and broccoli - an easy side dish when we have nothing fresh left in the house
frozen spinach - one of the best things to keep in the freezer - adds a swift nutritional punch to homemade soups!
meat - chicken and hamburger are the most versatile
orange juice - shows up in more recipes than i thought, so i try to keep one on hand
fresh:
whole wheat bread
fruits - apples, oranges, and bananas
vegetables - carrots, onions, potatoes, sweet potatoes, peppers
garlic and ginger root
dairy - milk, cheese, and yogurt
lemon juice - for fish, salad dressings, etc.
spices, etc:
herbs - parsley, basil, oregano, thyme, and rosemary - if you can grow and dry any of these yourself, that's even better (and send me some!)
seasonings - onion powder, garlic powder, ginger powder, curry, and pepper
vinegars - white, balsamic, and apple cider (can be a substitute for white wine vinegar) - to make my own salad dressings, rather than buying expensive bottled dressings
extra virgin olive oil
worcestershire sauce
if i have all of the above in my kitchen, i know i'm ready to make a whole host of easy meals - chili, pasta sauce, chicken soup, stir fries, tuna casserole, hamburgers, etc. i still need to buy special ingredients from time to time, but i try to only buy them if i already have a recipe in mind to use them. otherwise, they just end up as a rotten good intention.
make your list of staples around the things you and your family like to eat. watch for case lots sales for canned goods and the bulk section for dry goods. buy meat in bulk and separate into meal-sized portions in ziplock bags for freezing (then you're not stuck defrosting a club pack of hamburger for one pot of chili!).
what have i forgotten?? what are the staples you keep stocked in your house?
these are my staples:
canned:
diced tomatoes - low sodium if possible - good for soups, stews, chili, and pasta sauces
tomato paste - low sodium - good for chili and pasta sauce
beans - black, white, and kidney - for chili, soups, salads, etc.
fish - low sodium, packed in water - for soups, casseroles, and sandwiches
one generic pasta sauce - for a quick spaghetti dinner, or for adding to chili
chicken stock - low sodium - as a base for soups and used in many other recipes
dry:
rice, barley, and other whole grains - brown basmati is a current favourite
lentils, chick peas, and other beans - for soups, stews, chili, pasta sauce, salads, casseroles, anything!
oats - for cooking and baking
nuts - for snacks, salads, baking, or to add crunch to any dish that needs it
whole wheat pasta
dry cereal
baking supplies - flour, sugar, baking powder/soda, etc. (though i'm not much for baking...)
frozen:
vegetables - peas, corn, and broccoli - an easy side dish when we have nothing fresh left in the house
frozen spinach - one of the best things to keep in the freezer - adds a swift nutritional punch to homemade soups!
meat - chicken and hamburger are the most versatile
orange juice - shows up in more recipes than i thought, so i try to keep one on hand
fresh:
whole wheat bread
fruits - apples, oranges, and bananas
vegetables - carrots, onions, potatoes, sweet potatoes, peppers
garlic and ginger root
dairy - milk, cheese, and yogurt
lemon juice - for fish, salad dressings, etc.
spices, etc:
herbs - parsley, basil, oregano, thyme, and rosemary - if you can grow and dry any of these yourself, that's even better (and send me some!)
seasonings - onion powder, garlic powder, ginger powder, curry, and pepper
vinegars - white, balsamic, and apple cider (can be a substitute for white wine vinegar) - to make my own salad dressings, rather than buying expensive bottled dressings
extra virgin olive oil
worcestershire sauce
if i have all of the above in my kitchen, i know i'm ready to make a whole host of easy meals - chili, pasta sauce, chicken soup, stir fries, tuna casserole, hamburgers, etc. i still need to buy special ingredients from time to time, but i try to only buy them if i already have a recipe in mind to use them. otherwise, they just end up as a rotten good intention.
make your list of staples around the things you and your family like to eat. watch for case lots sales for canned goods and the bulk section for dry goods. buy meat in bulk and separate into meal-sized portions in ziplock bags for freezing (then you're not stuck defrosting a club pack of hamburger for one pot of chili!).
what have i forgotten?? what are the staples you keep stocked in your house?
chickpea and veggie pasta sauce
i made a huge pot of this a couple weeks ago when i had time to cook and froze it in 3-4 cup portions (about the size of one jar of spaghetti sauce). this is a great "cleaning out the pantry & veggie drawers" recipe - you could probably put pretty near anything that sounds good to you in this sauce!
i pulled one out of the freezer today and mixed it with whole wheat fussili for a quick dinner (since i'm clearly too busy starting a new blog to cook anything more complicated!). i love all the colour from the vegetables and the chickpeas give it just a bit more staying power.
Chick Pea and Veggie Pasta Sauce - makes approximately 10 cups
prep time: 30mins cook time: 1 hour
adapted from: heart and stroke foundation
1 tbsp extra virgin olive oil
1 onion, chopped
1 large carrot, chopped
2 stocks of celery, chopped - i added this because i had celery that needed to be eaten!
4 cloves of garlic, minced
1 tbsp dried oregano
1/2 tsp red pepper flakes
1 zucchini, sliced
1 each sweet red & green peppers, chopped - i used one red and one yellow for more colour
2 cans (28oz/796mL) diced tomatoes - i actually found diced tomatoes with no added salt!
1/2 cup tomato paste, low sodium - i had some leftover from a previous recipe so i threw it in
1 can (19oz/540mL) chickpeas, drained and rinsed - you could use dried if you hydrate them overnight and cook for two hours first - obviously that takes a bit more preparation, but it's cheaper too.
1/3 cup chopped fresh basil - about 1 tbsp dried
1/4 cup chopped fresh italian parsley - about 2 tsp dried
In a large saucepan, heat oil over medium heat and cook onion, carrot, celery, garlic, oregano and red pepper flakes for about 5 minutes, or until softened. Add zucchini and red and green peppers. Cook, stirring for about 2 minutes, or until well coated.
Add tomatoes, chickpeas, basil and parsley and bring to a boil. Reduce heat, cover partially and simmer for about 1 hour or until thickened and vegetables are very tender.
Sauce can be served as is or pureed for a smoother, thicker sauce. Simply ladle sauce into food processor or blender and puree until smooth. Return to saucepan and heat through.
Storage: Let sauce cool to room temperature and place in freezer bags or airtight containers and freeze for up to 3 months.
i pulled one out of the freezer today and mixed it with whole wheat fussili for a quick dinner (since i'm clearly too busy starting a new blog to cook anything more complicated!). i love all the colour from the vegetables and the chickpeas give it just a bit more staying power.
Chick Pea and Veggie Pasta Sauce - makes approximately 10 cups
adapted from: heart and stroke foundation
1 tbsp extra virgin olive oil
1 onion, chopped
1 large carrot, chopped
2 stocks of celery, chopped - i added this because i had celery that needed to be eaten!
4 cloves of garlic, minced
1 tbsp dried oregano
1/2 tsp red pepper flakes
1 zucchini, sliced
1 each sweet red & green peppers, chopped - i used one red and one yellow for more colour
2 cans (28oz/796mL) diced tomatoes - i actually found diced tomatoes with no added salt!
1/2 cup tomato paste, low sodium - i had some leftover from a previous recipe so i threw it in
1 can (19oz/540mL) chickpeas, drained and rinsed - you could use dried if you hydrate them overnight and cook for two hours first - obviously that takes a bit more preparation, but it's cheaper too.
1/3 cup chopped fresh basil - about 1 tbsp dried
1/4 cup chopped fresh italian parsley - about 2 tsp dried
In a large saucepan, heat oil over medium heat and cook onion, carrot, celery, garlic, oregano and red pepper flakes for about 5 minutes, or until softened. Add zucchini and red and green peppers. Cook, stirring for about 2 minutes, or until well coated.
Add tomatoes, chickpeas, basil and parsley and bring to a boil. Reduce heat, cover partially and simmer for about 1 hour or until thickened and vegetables are very tender.
Sauce can be served as is or pureed for a smoother, thicker sauce. Simply ladle sauce into food processor or blender and puree until smooth. Return to saucepan and heat through.
Storage: Let sauce cool to room temperature and place in freezer bags or airtight containers and freeze for up to 3 months.
heart health
in the past year, my husband's two living grandparents have both gone into the hospital - one with heart issues and one with a major stroke. it's completely changed their lives and the care they need, as well as adding a lot of extra stress to the family. while we kind of expect to face it in our families eventually, it can still come as a shock, especially if you and your family aren't prepared. and now as i walk with a close friend recovering from her heart attack, this is becoming a major topic of conversation in our home!
three main contributing causes of heart disease (and a whole host of other medical conditions to boot) are poor diet, lack of exercise, and too much stress. i'm becoming a firm believer that it's never too early to begin taking good care of your heart, after all no one else can do it for you. you can start by taking a good honest look at your diet, exercise, and stress level and picking something you can know you can change in each area. don't go for a huge one-day lifestyle transformation - because unless you're superman, i'm pretty sure you'll just be setting yourself up to fail. pick something small that you can do in each of those three areas, and then keep building on your successes.
in our house, one of the easiest changes we've made was to stop snacking on cookies, crackers, and chips and start snacking on fresh fruits and vegetables. we can get a bag of apples or oranges for about the same price as two bags of cookies or chips, and i don't have to worry about portion sizes or poor self-control. they're easy to grab when we're running out the door, they're great to share when someone stops by, they're awesome to add to salads, smoothies, baking, or breakfast - you just can't get all that from a bag of chips! it's taken a few months to get used to, but now i even find myself craving fruit when i'm looking for a snack (this from a complete salt addict!). without really even realizing it, we've changed our habits and our preferences. score!
what about you? what are you doing to take care of your heart? and what is your best low-budget tip for healthy living?
since my friend's heart attack, i've been visiting the heart and stroke website almost daily. i can't believe the wealth of information on there! there are tons of great recipes (many of which i'll be posting here) and healthy living tips. there's also valuable information on the warning signs of heart attacks and stroke. this is especially important information for women since the signs are different and harder to associate with heart trouble.
three main contributing causes of heart disease (and a whole host of other medical conditions to boot) are poor diet, lack of exercise, and too much stress. i'm becoming a firm believer that it's never too early to begin taking good care of your heart, after all no one else can do it for you. you can start by taking a good honest look at your diet, exercise, and stress level and picking something you can know you can change in each area. don't go for a huge one-day lifestyle transformation - because unless you're superman, i'm pretty sure you'll just be setting yourself up to fail. pick something small that you can do in each of those three areas, and then keep building on your successes.
in our house, one of the easiest changes we've made was to stop snacking on cookies, crackers, and chips and start snacking on fresh fruits and vegetables. we can get a bag of apples or oranges for about the same price as two bags of cookies or chips, and i don't have to worry about portion sizes or poor self-control. they're easy to grab when we're running out the door, they're great to share when someone stops by, they're awesome to add to salads, smoothies, baking, or breakfast - you just can't get all that from a bag of chips! it's taken a few months to get used to, but now i even find myself craving fruit when i'm looking for a snack (this from a complete salt addict!). without really even realizing it, we've changed our habits and our preferences. score!
what about you? what are you doing to take care of your heart? and what is your best low-budget tip for healthy living?
wheat berry and broccoli salad
i'm learning a lot about cooking with whole grains! they're cheap (especially in bulk) and nutritious. they take some time to cook (like rice), but you can add them to all sorts of things and i'm learning they make a great base for salads!
wheat berries are basically whole dried wheat kernels. i wish i could remember where i bought mine (which clearly means it was beyond time to cook them up!) but i'm sure you could find them in a bulk food store (maybe even in your grocery store, if they have a good bulk section. ours doesn't). like anything dried, a little goes a long way - 1 cup dried yields about 3 cups cooked.
i can't remember where i first saw this recipe (which is driving me nuts!) but there are a number of variations of it online (just google wheat berry and broccoli), although i didn't follow any of them exactly. i served this salad with white fish with dill sauce and corn (frozen).
Wheat Berry and Broccoli Salad - serves 4
prep time: 5 mins cook time: 45 mins
1 cup dried wheat berries
1 cup broccoli florets - the smaller you chop them, the easier they'll mix with the salad
1/3 cup chopped walnuts
1 tbsp olive oil
1 tsp red wine vinegar - i didn't have any red so i used white. i'm guessing you could substitute apple cider vinegar as well
1 tbsp parmesan cheese
Rinse the wheat berries under cold water and cook them in 3 cups of boiling water for approximately 45 minutes, or until they are chewy.
Steam the broccoli florets until just tender. Rinse them under cold water to keep the bright green colour.
Mix the wheat berries, broccoli, and walnuts in a bowl. Add the olive oil, vinegar, and parmesan cheese. Mix to blend. Serve warm.
have you ever cooked with wheat berries? have any other recipes for me?
wheat berries are basically whole dried wheat kernels. i wish i could remember where i bought mine (which clearly means it was beyond time to cook them up!) but i'm sure you could find them in a bulk food store (maybe even in your grocery store, if they have a good bulk section. ours doesn't). like anything dried, a little goes a long way - 1 cup dried yields about 3 cups cooked.
i can't remember where i first saw this recipe (which is driving me nuts!) but there are a number of variations of it online (just google wheat berry and broccoli), although i didn't follow any of them exactly. i served this salad with white fish with dill sauce and corn (frozen).
Wheat Berry and Broccoli Salad - serves 4
prep time: 5 mins cook time: 45 mins
1 cup dried wheat berries
1 cup broccoli florets - the smaller you chop them, the easier they'll mix with the salad
1/3 cup chopped walnuts
1 tbsp olive oil
1 tsp red wine vinegar - i didn't have any red so i used white. i'm guessing you could substitute apple cider vinegar as well
1 tbsp parmesan cheese
Rinse the wheat berries under cold water and cook them in 3 cups of boiling water for approximately 45 minutes, or until they are chewy.
Steam the broccoli florets until just tender. Rinse them under cold water to keep the bright green colour.
Mix the wheat berries, broccoli, and walnuts in a bowl. Add the olive oil, vinegar, and parmesan cheese. Mix to blend. Serve warm.
have you ever cooked with wheat berries? have any other recipes for me?
budget tip - compare prices
when i went to the grocery store to buy fish for white fish with dill sauce, i had no idea what to look for. we don't have much of a fresh fish section in our store, so i checked frozen. i found out i could buy two frozen fillets in a box (approx. 350g) on sale for $7 or a 650g bag of frozen fillets for less than $6!
learning how to check the net weight against the price is really helpful when you're shopping for the best deal. often the label on the store shelf will have some sort of price per unit or per 100g in small print below the item price. for instance, green lentils were about $0.50 per 100g in the package vs. $0.25 in bulk!
if you have a good bulk food section in your grocery store, it may be well worth your time to check the prices of things you buy regularly to find the best deal. happy shopping!
learning how to check the net weight against the price is really helpful when you're shopping for the best deal. often the label on the store shelf will have some sort of price per unit or per 100g in small print below the item price. for instance, green lentils were about $0.50 per 100g in the package vs. $0.25 in bulk!
if you have a good bulk food section in your grocery store, it may be well worth your time to check the prices of things you buy regularly to find the best deal. happy shopping!
white fish with dill sauce
i have almost zero experience cooking fish, other than making a tuna sandwich! but we're aiming to eat fish at least once a week, so i'm learning quick. we tried this last night and it was a very tasty and very easy success! i served it with corn (frozen) and a wheat berry and broccoli salad (next recipe).
i adapted this recipe to lower the fat and sodium and my changes are in italics.
White Fish with Dill Sauce - serves 4
prep time: 15 mins cook time: 10-20 minutes
adapted from: healthy quick meals
Preheat oven to 425F/220C
1 tbsp butter, melted - i used salt-free becel margerine
1 lb/500g fish fillets - i used a 650g package of frozen sole fillets (thawed)
1/2 cup sour cream - i used fat free
2 tbsp butter, melted - margerine
2 tbsp minced onion
2 tsp dried dill
1/2 tsp salt - i completely omitted it and didn't miss it!
1/4 tsp thyme
1/4 tsp pepper
Grease a baking dish with the first amount of melted butter.
Place the fish in the baking dish. since the sole fillets were so thin, i layered them - about 3 fillets thick
Combine the sour cream, melted butter, onion, and spices. Spread this over the fish.
Bake until the sauce is bubbly and the fish flakes easily with a fork (about 10 minutes per inch of thickness or 5 minutes per cm.) i think i left it in about 15 minutes total.
i adapted this recipe to lower the fat and sodium and my changes are in italics.
White Fish with Dill Sauce - serves 4
prep time: 15 mins cook time: 10-20 minutes
adapted from: healthy quick meals
Preheat oven to 425F/220C
1 tbsp butter, melted - i used salt-free becel margerine
1 lb/500g fish fillets - i used a 650g package of frozen sole fillets (thawed)
1/2 cup sour cream - i used fat free
2 tbsp butter, melted - margerine
2 tbsp minced onion
2 tsp dried dill
1/2 tsp salt - i completely omitted it and didn't miss it!
1/4 tsp thyme
1/4 tsp pepper
Grease a baking dish with the first amount of melted butter.
Place the fish in the baking dish. since the sole fillets were so thin, i layered them - about 3 fillets thick
Combine the sour cream, melted butter, onion, and spices. Spread this over the fish.
Bake until the sauce is bubbly and the fish flakes easily with a fork (about 10 minutes per inch of thickness or 5 minutes per cm.) i think i left it in about 15 minutes total.
a start
not too long ago, a very good friend of mine had a heart attack. she's been staying with us since, as she recuperates and we all learn what her new "heart healthy" lifestyle is going to look like. we've been having wonderful adventures in cooking and healthy eating, but we're also learning that eating well can be expensive! especially compared to eating quick - fish sticks, hot dogs, bologna, drink crystals, $0.49 kd, $0.28 ramen noodles, $0.99 white bread... the cheapest food is, across the board, the worst stuff for you.
not to mention the cost of organics. or vitamins and supplements. or a gym membership, or good running shoes, or even a bike for that matter! it starts to feel like healthy living is really only an option for those who can afford it.
but i'm out to prove that wrong. i'm hoping this blog will be a (free!) resource of tips and tricks and links for living well on a limited income - how to eat healthier, exercise, manage your stress, and challenge your lifestyle. and i'm hoping that anyone who reads will add their own tips!
for now, we'll start with some of the heart healthy recipes my friend and i have tried recently, so she can easily find them and make them again when she's back home. i'm going to try to include prep time and estimated costs whenever i can (though i'm terrible at remembering details like that), and picture whenever i remember to get my camera out!
disclaimer: this is my third blog attempt and is strictly an "in my spare time" endeavour. kinda hoping it'll fly but don't hate on me if it's wasted away to nothing in a month. :)
enjoy!
lori.
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