Posts Tagged ‘recipes’

Half of the respondents to a recent survey by The Heart and Stroke Foundation admitted to not having enough time to exercise and eat healthy, despite knowing these actions can help ward off conditions like heart disease and stroke.

Many cite long commute times, busy family lives and stressful careers as reasons why they can't find time to lead a healthy life.

Do you watch too much TV?
Experts from The Heart and Stroke Foundation believe time can be found if Canadians opt for implementing healthy living strategies instead of watching so much TV.

Stats Can has noted that 29 per cent of the Canadian population over the age of 20 spend at least two hours a day in front of the television. The Heart and Stroke Foundation recommends using some of this time to exercise or cook a healthy meal.

The Heart and Stroke Foundation predicts heart disease and strokes can be reduced by 40 per cent with simple lifestyle changes such as eating right, doing at least 150 minutes of exercise a week and quitting smoking.

Looking to make some changes? Check out these delicious, healthy recipes your whole family will love. Also, discover these great tips for staying fit this winter.

Do you find it hard to find the time to eat right and exercise? How do you fit it in?

There's no denying that it's tomato harvest season. Every time I go to the garden, I come back with a bag full of white, red, black and yellow tomatoes. Don't get me wrong, I'm not complaining. These tomatoes are some of the tastiest I've ever eaten. Seeing as I can't share some with you for a little taste, I am posting a photo of some of this morning's harvest. You'll also see a little baby green pepper and a few fish peppers (they're only a little spicy).

We all are enjoying an abundance of local tomatoes this time of year, and you know what? It's a good thing. Tomatoes are one of the healthiest foods you can eat!

Read on for 5 tomato health benefits.

Tomatoes for breakfast, lunch and dinner ...

5 tomato health benefits
1. Tomatoes contain lycopene - a phytonutrient believed to have cancer fighting benefits. Lycopene has been proven to play a role in preventing colorectal, prostate, breast, endometrial, lung and pancreatic cancers. It can also help prevent heart disease. According to WHFoods, organic tomatoes and ketchup deliver a substantially more lypcopene than their non-organic counterparts.

2. One cup of tomatoes deliver almost 58 per cent of the daily recommended amount of vitamin C. This vitamin helps your body fight infection, increase your iron absorption, maintain the health of your connective tissues, improve your skin, and reduce stress.

3. Tomatoes also contain a good amount of vitamin A, helping your skin, eyes and immune system stay healthy.

4. They're a good source of fibre, keeping your cholesterol and blood sugar levels in check.

5. They also contain vitamin K, which help maintain the strength of your bones.

Did you know
• Phytonutrient means plant nutrient
• Lycopene helps give tomatoes (and watermelon) their red colour
• Tomatoes are native to South America
• They're a fruit
• 130 million tons (!) of tomatoes were produced worldwide in 2008
• China is the largest tomato producer
• There are about 7500 varieties of tomato
• You're not supposed to store tomatoes in the fridge (they lose their flavour AND nutritional value)
• The heaviest tomato ever grown was close to eight pounds

6 tasty tomato recipes
If you have a bumper crop of tomatoes (or you just love them to death), you're most likely trying to figure out what to do with them. Here are some delicious options:

1. Baked Tomatoes
2. Golden Gazpacho
3. Just-Like-Momma's Pasta Sauce
4. Canned Tomatoes
5. Tomato Salad with Crushed Croutons (from Smitten Kitchen)
6. Tomato Basil Cream Pasta (from Oh She Glows)

Pass me the tomatoes!!

Do you love tomatoes? What's your fave way to eat them?

I usually wait in anticipation at the arrival of delicious summer plums at the grocery store, and when they finally make their appearance my sights are set on that container of those tiny yellow Ontario plums. Sweet and tart all at the same time, these tasty suckers are what summer's all about.

I've been munching on them for a few weeks now, and I'm delighted to learn about the health benefits of plums. Read on to find out how this delightful fruit packs a nutritional punch.

Little yellow plums are my favourite!

5 health benefits of plums
1. They're a great source of vitamin C, helping your body fight infection, as well as increasing your iron absorption.

2. According to some studies, dried plums (prunes) may help restore bone mass, helping in the prevention of osteoporosis.

3. Both plums and prunes are known to be an effective natural laxative. This can be either good or bad - depending if you're, er, backed up, or suffer because you ate a few too many.

4. Some studies have connected plums to cancer prevention, specifically breast, gastrointestinal and respiratory tract cancers.

5. They contain vitamin A and beta carotene - both good for your giving your eyesight.

Did you know?
• Plums are related to the peach, nectarine and almond
• China is the leading producer of plums
• There are over 2,000 varieties

4 delicious plum recipes
1. Lemon Plum Compote
2. Frosty Plum Sorbet
3. Plum Crumble
4. Honey Roasted Plums (from Joy the Baker)

Do you love plums? What's your favourite way to eat them?

'Tis the season of fabulous rhubarb. I cut about a dozen stalks from my garden the other day, and as I was researching what to make with them - right now, Rhubarb Lemonade tops the list (is it healthy to add processo to it?) - I thought I'd also take a look at its health benefits.

Rockin' rhubarb will give you an awesome health boost.

5 ways rhubarb will boost your health
1. Rhubarb contains antioxidants like lycopene and anthocyanins, helping to fight off disease.
2. It apparently can help lower cholesterol, boosting your heart health.
3. Rhubarb stalks are a good source of fibre, benefiting your digestive health.
4. It contains vitamin K, an essential property that helps with blood clotting, protecting the bones and help fighting off liver and prostate cancer.
5. Rhubarb is also a good source of vitamin C (great for a healthy immune system), calcium, potassium and magnesium.

Did you know
• Rhubarb doesn't only come in red. You can also find pink and green rhubarb.
• The redder the stalk, the sweeter the rhubarb.
• Rhubarb has been used as a laxative for a long time.
• According to Wikipedia, rhubarb leaves are poisonous. So, um, don't eat those.
• My aunt once told me in old movies, crowds used to repeat "Rhubarb. Rhubarb. Rhubarb." over and over again to create background noise. This is probably true because she knows lots of things.

How to use rhubarb
Take your pick from pies, punch, muffins, smoothies and loaves! Rhubarb can be added to lots of things, but due to its bitter nature, it's usually paired with something sweeter (hence the popularity of summer's Strawberry Rhubarb Pie). It's best to pair it with naturally sweet foods - like apples and strawberry. In my opinion, rhubarb doused in sugar would negate its powerful health benefits. Though I'm not against a treat once in a while.

In his book Supereating, Ian Maber says "Like many fruits, rhubarb is best eaten with a fat to help absorption of carotenoids and vitamin K. The refined sugar often added to rhubarb can affect magnesium levels in other foods, so sweeten with apple juice instead."

Though I'm sure there are some folks out there who eat the stuff raw, most people like to bake or cook it first. When using it for punch or smoothies, it's best to pour boiling water over it and let it sit for a while to soften up.

Find out how to choose and store rhubarb here.

Rhubarb recipes to enjoy
• Lamb and Rhubarb Stew with Mint
• Rhubarb Frozen Yogurt
• Strawberry Rhubarb Sorbet
• Healthy Rhubarb Muffins from Sweet Basil
• Rustic Rhubarb Tarts from Smitten Kitchen

Do you love rhubarb?

You know what I've been spotting lately? Ontario radishes. Nothing adds bite to your salad like some thinly sliced fresh radishes. They're crunchy, refreshing and spicy all at the same time! Oh, and they're good for you too.

5 reasons why radishes rocks
1. Some studies show that radish root can help lower cholesterol.
2. Radishes are high in vitamin C - and the leaves contain close to six times as much as the root!
3. They're a cruciferous vegetable, so are believed to have anti-cancer properties.
4. Radishes are a good source of potassium, which can help regulate blood pressure.
5. Radish greens are high in calcium and vitamin C.

Ravishing radishes rock! (Alliteration is way too easy with the letter "r". Seriously.)

Did you know?
• You can eat radish greens. Simply sautee them in a little olive oil with some garlic. Delish!
• The heaviest radish was recorded at 100 pounds
• There are white radishes (I know. It's totally crazy!).
• The citizens of Oaxaca, Mexico hold a festival every year called Noche de los Rábanos (Night of the Radishes) to honour this tasty veg. It takes place just before Christmas, and folks carve religious figures out of radish and display them in the town square (fun fact courtesy of Wikipedia).

How to eat radishes
Most people enjoy radishes raw as an addition to salads, sandwiches, and veggie and dip platters. It's also quite common to lightly sautee them. Don't forget that you can also eat the radish greens - they're high in vitamin C and calcium. They're great sauteed or added to soup, and a quick search on Google told me that some folks like to juice them or add them to smoothies.

Really good radish recipes
• Quick Radish Pickles
• Red Potato and Radish Salad
• Grilled Trout with Radish Slaw
• Sauteed Radishes with Sugar Snaps and Dill (from Smitten Kitchen)
• Tuna Pasta Salad with Spinach and Radishes (from Joy the Baker)

Do you like radishes?

To my delight, a copy of Heidi Swanson's new cookbook Super Natural Every Day landed on my desk this past Friday. I enjoyed flipping through the pages and looking at her fabulous photos and delicious vegetarian dishes. Swanson's meals are simple to prepare, most being suitable for weeknight preparation. Plus, she's committed to using natural foods, featuring easy-to-find, fresh ingredients that come straight from the plant or animal. They're healthy, too! I also love how she uses so many different flours and grains.

Recipe I can't wait to try
Here's a delicious breakfast recipe from her new book for you to enjoy:

Baked Oatmeal
By Heidi Swanson author of Super Natural Every Day
I’ve enjoyed oats a thousand different ways in my life, and this is my favorite. A layer of fruit lines the base of a well-buttered baking dish. The fruit is then topped with a blend of rolled oats, nuts, and spices. A wet mixture of milk, egg, melted butter, and vanilla is drizzled over the dry ingredients before baking to a golden-topped, fruit-scented finish. Be sure to use rolled oats and not instant oats.

2 cups / 7 oz / 200 g rolled oats
1/2 cup / 2 oz / 60 g walnut pieces, toasted and chopped
1/3 cup / 2 oz / 60 g natural cane sugar or maple syrup, plus more for serving
1 teaspoon aluminum-free baking powder
11/2 teaspoons ground cinnamon
Scant 1/2 teaspoon fine-grain sea salt
2 cups / 475 ml milk
1 large egg
3 tablespoons unsalted butter, melted and cooled slightly
2 teaspoons pure vanilla extract
2 ripe bananas, cut into 1/2-inch / 1cm pieces
11/2 cups / 6.5 oz / 185 g huckleberries, blueberries, or mixed berries
Preheat the oven to 375°F / 190°C with a rack in the top third of the oven. Generously butter the inside of an 8-inch / 20cm square baking dish.

In a bowl, mix together the oats, half the walnuts, the sugar, if using, the baking powder, cinnamon, and salt.

In another bowl, whisk together the maple syrup, if using, the milk, egg, half of the butter, and the vanilla.

Arrange the bananas in a single layer in the bottom of the prepared baking dish. Sprinkle two-thirds of the berries over the top. Cover the fruit with the oat mixture. Slowly drizzle the milk mixture over the oats. Gently give the baking dish a couple thwacks on the countertop to make sure the milk moves through the oats. Scatter the remaining berries and remaining walnuts across the top.

Bake for 35 to 45 minutes, until the top is nicely golden and the oat mixture has set. Remove from the oven and let cool for a few minutes. Drizzle the remaining melted butter on the top and serve. Sprinkle with a bit more sugar or drizzle with maple syrup if you want it a bit sweeter.

Serves 6 generously, or 12 as part of a larger brunch spread.

Although I love this huckleberry version, feel free to substitute your favorite in-season berries, or any other fruit
for that matter. Another version I love is made with plump, amaretto-soaked golden raisins in place of the berries and sliced almonds in place of the walnuts.

I can't wait to give the cover recipe (White Beans and Cabbage) and her Millet Muffins a try.

Cookbook giveaway!
For your chance to WIN one of two copies of Super Natural Every Day, simply leave a comment below telling us about your favourite healthy cooking ingredient. I'll announce the name of the two winners on Friday, April 8.

Check out Heidi Swanson's blog 101 Cookbooks.

Wow, you folks are a wealth of information when it comes to suggesting how to sneak more fibre into your day. The tips you're providing for our August 19 contest are super-fabulous, so keep 'em coming! You have until next Wednesday, September 2, to enter for your chance to win a copy of The Fiber 35 Diet.

Here are a few more Tested 'Till Perfect high-fibre recipes for you to enjoy:

Gardener's Pie
(15 grams of fibre per serving)

Turkey Chili
(16 grams of fibre per serving)

Black Bean Soup with Lime Coriander Sauce
(17 grams of fibre per serving)

Couscous Bean Salad
(16 grams of fibre per serving)

Four-Bean Tomato Salad with Roasted Garlic Dressing
(16 grams of fibre per serving)

Yeah, even though they're under 300 calories, you still have to keep an eye on that 'portion control' thing.

It's worth being wary of salads, especially those served in restaurants where you can't control the ingredients and the portions are often better suited to a family of four rather than a single, weight-conscious individual.

If your salad contains cheese, ham, bacon bits, egg, and/or giant croutons, all slathered in a creamy dressing, it could also contain more calories than a burger.

And, really - wouldn't you just rather have the burger?

I would, but without the guilt. With that in mind, here are six great recipes for burgers, each less than 300 calories.

Chipotle Turkey Burgers
234 calories

Tasty Extra-Lean Burgers
235 calories

Smoky Barbecue Burgers
278 calories

Green Pepper Burgers
299 calories

Herb and Spice Lamb Burgers
251 calories

Bulgur and Mushroom Burgers
220 calories

I've know I've blogged a few times about my love of CanadianLiving.com's Slow Cooker Vegetable Soup. I'm crazy about it. I make it at least once a week and each pot lasts two or three days.

That's a lot of Slow Cooker Vegetable Soup.

As the husband and I settled down on the patio tonight in 25°C heat to tuck into our hot, hearty bowls of Slow Cooker Vegetable Soup, I realized I needed to find a new dish for the summer.

"No," my husband protested. "We could just eat this cold."

I guess we could. I mean, I have. But maybe it's time for me to find a more seasonally-appropriate go-to meal. Any ideas? What's your favourite CanadianLiving.com summer dish?

You could check out our Simple Recipe Search to find your faves, then post a reply to share your suggestions. Much appreciated!

In other news, we launched our new fan page on Facebook this week. Join up! It’s good times. And don’t forget to follow Canadian Living on Twitter.

It's Week Four of Bikini Boot Camp and I hope you're starting to notice some changes in yourself!

I have a lot more energy, I've lost a pound each week and thanks to Maureen Hagan's challenging Boot Camp workout videos, I can feel my muscles!

All this good news means it's time for a little reward. There are many ways to reward yourself for a job well done, from a bubble bath to a shopping trip to a pedicure.

But for many of us, the most coveted reward is chocolate.

Willie Harcourt-Cooze's new book, Willie's Chocolate Factory Cookbook, shows you how to use the ultimate luxury ingredient in a collection of over 60 mouth-watering recipes. And these aren't just desserts — Harcourt-Cooze works this magical ingredient into all kinds of dishes!

For a chance to WIN a copy of Willie's Chocolate Factory Cookbook, just Subscribe To This Blog and post a reply to let us know your favourite way to reward yourself when you've reached a healthy living goal.

You have until Tuesday, June 2 to let us know. I'll announce the winner here on Wednesday, June 3.