Not long ago we received a letter from Melissa McQuarrie, a student of forensic sciences at Laurentian University in Sudbury, Ont. "I'm trying my best to eat healthily," she wrote, "but I never know what to make that is fast and easy."
Time, or the lack of it, is the No. 1 challenge Melissa faces. Her shared kitchen isn't big, and grocery shopping is time-consuming. Without a car, it's a 30-minute bus ride from campus to the closest supermarket. With her hectic schedule, she can only realistically go shopping once a week.
Melissa is also lactose intolerant, which can make preparing balanced, simple meals tough. She is keen to incorporate more variety into her meal-making repertoire, too. Melissa relies heavily on quick carbohydrate-based foods, such as instant oatmeal, bagels, toast, rice and crackers. "I like to eat chicken, vegetables, salads, soups, casseroles and stir-fries," she writes. "All in all I just want to be eating healthier, more nutritious food that I can call meals."
With these factors in mind, The Canadian Living Test Kitchen has developed five simple, healthy and hearty recipes for Melissa. They're all designed so she can cook many of her dishes on the weekend and freeze the leftovers for weekday meals. We've also included a meal schedule so Melissa can plan and make a week's worth of meals with minimal shopping and prep time.
Our easy planner to a week's worth of meals • Saturday Shop for groceries. Lunch: Make Vinaigrette Cabbage Salad; top one serving with sliced deli ham or smoked chicken. Refrigerate leftover salad. Dinner: Make Turkey Bolognese Sauce to serve over one serving of spaghetti. Boil extra spaghetti for Spaghetti Frittata and for remaining portions of sauce; freeze separately. Freeze leftover sauce in serving-size portions.
• Sunday Lunch: Make a green salad with vegetables, canned tuna and almonds; toss with store-bought vinaigrette. Dinner: Make Southwestern Beef Stew and serve with couscous. Freeze remaining stew in serving-size portions.
Page 1 of 2 - See next page for Monday to Friday simple meals designed for students on the go. Monday to Friday meal plan for students:
• Monday Lunch: Stuff pita bread with store-bought hummus and leftover Vinaigrette Cabbage Salad. Dinner: Make Garden Minestrone and serve with a green salad tossed with store-bought vinaigrette. Freeze leftover soup in serving-size portions.
• Tuesday Lunch: Reheat one portion of Southwestern Beef Stew. Dinner: Make Spaghetti Frittata using defrosted frozen cooked spaghetti. Serve with warmed tomato sauce, if desired. Refrigerate or freeze leftover frittata wedges.
• Wednesday Lunch: Reheat one serving of Garden Minestrone and serve with hummus and vegetable sticks. Dinner: Make a toasted sandwich with a leftover wedge of Spaghetti Frittata and leftover Vinaigrette Cabbage Salad.
• Thursday Lunch: Reheat one serving of the Southwestern Beef Stew; add frozen vegetables. Dinner: Reheat one serving each of the Turkey Bolognese Sauce and defrosted frozen cooked spaghetti. Serve with a green salad tossed with store-bought vinaigrette.
• Friday Lunch: Stuff a pita with a leftover wedge of Spaghetti Frittata and sliced fresh tomatoes. Dinner: Cook's night off!
Drop that takeout menu, and walk away from the fast food. These tips will make you an ace at Monday-to-Friday dinner prep.
Set for success
Shop once, eat all week
If it's Sunday and you haven't thought ahead to what you'll have for dinner on Thursday, you're missing out on the world's simplest time-saving tool: meal planning! Write out a list of what you'll need to prep your family's meals for the entire week, and get it all in a single supermarket trip before your busy weekday cycle begins. There's no need to worry about wilted veggies when you have a Bosch refrigerator that is equipped with the special VitaFresh system. It maintains just the right level of humidity and helps keep produce fresh longer.
Call in the troops!
You don't have to handle meal prep alone: enlist your family's help. Even young kids can gather ingredients from the fridge, and Bosch's large-capacity drawers and shelves mean it's highly unlikely the broccoli will have been flattened by a jar of pickles. (Everything in its place!) Plus, the efficient LED lighting system keeps items in clear view without hogging a lot of electricity. Once your ingredients are on the counter, kids can shift to sous-chef mode. Safe tasks for little ones include tearing lettuce, crumbling cheese and whisking dressing. Older kids can peel veggies and stir sauces or brown meat on the stove.
Love your leftovers
Plan to make a double batch of your favourite casserole, soup or stew, allowing you to easily transform leftovers into lunches or use them as a base for tomorrow's dinner. Consider cooking more than one recipe at a time: Bosch stoves have five burners and three oven racks, so you'll have space for it all. Don't your weeknights feel less stressed already?
Label and date all freezer foods so you can know at a glance what you have on hand at all times. This minimizes waste, as you're less likely to buy items you already have, and makes it easier to put dinner on the table efficiently by using up leftovers.
Thaw frozen dishes in the fridge, as opposed to on your kitchen countertop, to prevent the growth of harmful bacteria. To avoid freezer burn and keep food at its best, use airtight storage containers or large bags that are designed for the freezer.
To maximize storage space in your freezer, package items like soups and sauces in resealable freezer bags so you can flatten and stack them on top of one another.
Freezer staples—like peas, edamame, corn, bread, ravioli and puff pastry—make weeknight cooking easier. Have these on hand at all times and make a note when one of those items is running low so you never run out.
For more on how Bosch appliances can make prep, cooking and cleanup easier, visit bosch-home.ca.
Hardy noninvasive perennials, lavenders suit both informal and formal gardens. Mature lavenders form dense mounds of foliage, ranging from grey to green and from 30 to 60 centimetres tall – beautiful even when they're not blooming. And lavender's not just blue – you can choose a plant that flowers in white, pink or pale purple through to inky, intense blue or violet.
In a flowerbed, the blooming plants provide a cloud of hazy colour that softens the contours of leggy companions such as roses. Planted in a row, compact varieties form a low hedge to edge a bed or path, or trace the outline of a traditional knot garden filled with other herbs.
Perhaps the best part? Once you plant lavender, you can enjoy its fragrance – and its flavour – long after summer is gone.
How to grow it
Given a sunny, well-drained site, lavenders will thrive in dry, poor soil and even self-seed. An annual top dressing of compost and occasional watering during very dry spells is welcome, but avoid overfeeding with high-nitrogen fertilizers or rich manures. Follow the spacing recommendations on the plant tag (some lavenders spread up to 1 metre in diameter) when planting in a flowerbed, but shave off about a third of that when planting a row for a hedge. This is a good time to add new lavender to the garden; planting is recommended no later than two months before the first hard frost, to let plants get settled in.
Compact varieties grow happily in containers, but require a coarse potting mix that doesn't stay soggy, and you will need to water, sparingly, in the summer. In the fall, protect the roots from freezing by sinking the pot in a flowerbed for the winter or moving the potted plant into your garage until spring, then repot in fresh soil.
Harvest some or all of the flowers, if you like, or leave them all summer long. Either way, shear back lavenders by about one-third (avoid cutting into older, woody stems) each fall, leaving a compact cushion of leafy stems.
Page 1 of 2 – Learn how to get the most out of your lavender plants, from herbed butters, to fragrant sachets, to the bathtub on page 2. Three to try
• 'Pink Perfume' forms a mound of grey green foliage that produces pink flowers from July until the first frost.
• 'Hidcote Blue' forms compact plants with green foliage and deep blue-purple blooms that flower from June to August.
• 'Potpourri' white lavender forms a bushy plant of green foliage, with white blooms from June to September.
All three are hardy to zone 5; purchase plants at your local nursery, or find seeds and germinating tips at Veseys.
How to dry it – and enjoy it Harvest flower spikes just when the first few flowers are opening on each. Cut stems in the soft new growth, in the morning after the dew has dried and before the sun gets too hot. Gather into small bunches, and tie each near cut ends (or secure with elastic band), then hang upside down in dark, dry, airy, dust-free room.
When thoroughly dry, gently rub down each stem to remove flowers.
Store dried flowers in an airtight jar to sprinkle into bathwater, or tie a handful into a pretty hanky to make an "instant" sachet for a linen cupboard or drawer (while the lavender lends its fragrance to the fabrics, it also deters moths). Slightly crush the dried flowers every so often to freshen their scent.
You can also use the dried flowers in the kitchen. Freeze them in ice cubes for summer drinks, and add to herbed butters, sweet desserts, tea mixtures and savoury meat and cheese dishes.
Or indulge in a recent trend and shower your just-married friends with dried lavender, instead of confetti.
Although it's not native to Canada, disease-resistant lavender is a good green choice, as well. Its easy-care attributes mean that it doesn't want any chemical help to grow and, once established, requires almost no watering. Its nectar-rich flowers attract butterflies, bees and other beneficial pollinators to the garden – more important than ever, now that these are being threatened worldwide.
When Health Canada announced they planned to expand food irradiation to ground beef earlier this week, we had some questions. Like, what's irradiation? Are we already eating irradiated food? And mostly importantly, is irradiation safe? Luckily, Dr. Rick Holley, professor of food science in the faculty of agriculture and food sciences at the University of Manitoba, was available to teach an impromptu Irradiation 101 class. Here are his answers to our five most pressing questions.
What exactly is food irradiation? Irradiation is a food-safety measure that involves the use of high-energy electrons to kill undesirable bacteria, like E. coli and listeria, both of which have caused serious food recalls in recent months. Holley explains that the electromagnetic energy makes changes to the bacteria’s DNA, effectively killing them.
Is it safe? Holley says there is absolutely no risk that irradiation will make your food radioactive: "The energy levels are not high enough," he explains. And he has years of research—from the World Health Organization, American Food and Drug Administration and even the Canadian government—to back him up. There has been some concern about whether chemicals produced by irradiation (what researchers call radiolytic products) are potentially harmful, but experts agree the levels found after irradiation are not toxic. In fact, when you compare the chemical changes involved in food irradiation with those involved in conventional cooking methods, the changes caused by irradiation are less significant. "The benzopyrenes that form in burnt animal tissue [when you barbeque] are far more risky," Holley says.
Does irradiating food change its nutritional value or taste? Holley says that irradiation can change the nutritional profile of a food, particularly by reducing levels of thiamine (also known as vitamin B1), but that change isn't nutritionally significant. And at the levels that irradiation are used in food, you won't notice a difference in flavour. "We did some work on beef three years ago with a test panel here at the University of Manitoba [using] a hamburger," says Holley. "They couldn't tell the difference."
How common is irradiation? Are any foods already irradiated in Canada? "Back in the 1960s, Canada was a pioneer in the area of food irradiation," says Holley. Onions, potatoes, wheat, flour and spices have already been approved to undergo irradiation in Canada. But the process is not actually used all that often, partly because of the cost associated with the process. This is true even in countries where it's more common, like the US, which has approved beef, pork, shellfish, fresh fruits and veggies, poultry and some sprouts. "Less than 0.002 percent of food in the United States, for example, is irradiated right now," says Holley. "And the biggest application is in insect control for elimination of transport of Mediterranean fruit flies." As we see the transport of more fruits and vegetables internationally, Holley says we'll likely see more irradiation to restrict the movement of pests from country to country.
Why add ground beef to the list? Ground beef is vulnerable to contamination by E. coli, which causes flu-like symptoms and can be particularly dangerous for young children and the elderly. "As we see more and more instances of illness that develop from hamburger as a result of contamination by E. coli, the need to have some additional means for control becomes quite evident," says Holley. "If irradiation were brought in, in the U.S., you would have a million fewer cases of food-borne illness in that country each year. It's really quite significant, the contribution that irradiation can make to the safety of food that we eat each day."
How much do you know about food safety? Get your results—and learn how to protect your family from foodborne illnesses like norovirus and salmonella—with our handy quiz.
Keep those toes nice and warm this winter with this super simple knit.
Keep your tootsies toasty with a cozy pair of hand-knitted socks that are sure to be the favourite pair in your drawer. This easy (and free!) pattern is knit in Fine Tweed Yarn, which is made up of a mix of superfine alpaca, soft merino wool and viscose for warm and soft sock.
Knitting Tips: The Anthony Socks are an intermediate level pattern, and a great first foray into knitting socks. You'll have lots of practice picking up stitches, purling and knitting in the round on double pointed needles. Don't be intimidated by the heel, it isn't as hard as you think. By the time you finish the first sock, you'll be tackling the second with confidence and excitement.
Materials: - 1 skein (Women's size S, M, L), 2 skeins ( Men's S, M, L) of Americo Fine Tweed (25% Superfine alpaca / 55% Merino Wool/ 20% Viscose) 100g / 465 yards (425 m) - 2.5 mm (US 1) set of 4 or 5 Double-pointed NeedlesNOTE: if you prefer a denser fabric, you can use 2.25 mm needles. Socks will be slightly smaller, but not significantly - Yarn needle or crochet hook - Stitch holder
Note about the yarn:Americo Fine Tweed is available through Americo Original online and at select yarn stores. You can substitute for other fingering weight yarns in your stash. Remember that you will need 1 skein for women's size S, M, L and 2 skeins for men's S, M, L.
Gauge: 36 stitches and 44 rows = 4 inches (10 cm) in stocking stitch using 2.5 mm (US 1) size needles or size needed to achieve gauge.
Abbreviations and Terminology: K, k: knit P, p: purl Rib: Rib (bed), ribbing – a pattern stitch – has vertical columns of knit and purl stitches, side by side, with elastic properties. Examples: (K1, P1) aka 1 x 1 ribbing; (K2, P2) aka 2 x 2 ribbing etc. k2t (slant to R): Knit 2 together - Insert the needle into the front of the 2 knit stitches from left to right. Draw the yarn through to the front knitwise, and drop both stitches from the needle. p2t (slant to R):Purl 2 together - Insert the R needle into the front of the next 2 stitches, from R to L. Draw yarn through both stitches purlwise and drop these stitches from the needle. ssk (slant to L): Slip-Slip-Knit - Slip 2 stitches knit wise onto the R needle. Insert L needle into the front of both slipped stitches and draw yarn through to the front. Drop both stitches from the needle. DPN(s): double pointed needle(s) - A needle with points at both ends; used in sets of used singly or in sets or 4 or 5, for knitting in the round; also used for working narrow pieces of knitting, or for cable patterns Grafting: Hold the needles parallel with the purl sides facing each other and the needle tips pointing in the same direction. Thread a tapestry needle with a tail of yarn long enough to get across the entire row of stitches that are being grafted. Before you begin grafting you need to do two actions to set up for the technique one time only. First: Insert the tapestry needle into the first stitch on the needle closest to you as if to purl it and pull the yarn through leaving the stitch on the needle. Second: Insert the needle into the first stitch on the back needle as if to knit the stitch. Leave the stitch on the needle and pull your yarn through. Now you are ready to follow the 4-step technique called grafting: Step 1: Insert the tapestry needle into the first stitch on the front needle knitwise, and slip the stitch off the needle. Step 2: Insert the needle into the next stitch on the front needle purlwise and leave it on the needle. Pull the length of yarn through gently. Step 3: Insert needle into the first stitch on the back needle purlwise, and slip it off the end of the needle. Step 4: Insert the tapestry needle into the next stitch on the back needle knitwise and leave it on the needle. Pull the length of yarn through gently. Repeat these four steps for a few inches / cm. End at the end of your steps so you know where to start up again. Use a crochet hook to adjust the tension of the yarn you have been weaving through the stitches to match your gauge. Continue to end. Tip: I find an easy way to remember what I am doing after the initial set up row is to say over and over: Knit 1 slip it off, purl 1 leave it on, purl 1-slip it off, knit 1 leave it on. Eventually you just remember what you are doing.
Finished Foot Circumference: Woman's S, Woman's M, Women's L, Man's S, Man's M, Man's L 7.5 8* 8.5 9 9.5 10 inches 19 20.5 21.5 23 24 25.5 cm
Instructions: Leg: Using a 2.5 mm (US 1) size needles, cast on 68(72, 76, 80, 84, 88). For a stretchy cast on, we used the Twisted German Cast on for our sample. Instructions for it can be found here. Alternatively, you can use a long tail cast on using a needle one size larger for the cast on only. Arrange stitches as evenly as possible on 3 DPN's. Place marker and join, being careful not to twist the stitches.
Work k2, p2 ribbing until piece measures 3 inches (7.5 cm). Now work in stocking stitch, until piece measures 8 inches (20.5 cm), or desired length, from the beginning.
Heel: Knit across 17(18, 19, 20, 21, 22) stitches. Turn work, and purl across 34(36, 38, 40, 42, 44) stitches. These are the heel stitches.
Place the remaining 34(36, 38, 40, 42, 44) stitches on a spare needle or stitch holder to be worked later (called Instep stitches ).
Heel Flap (using the Eye of Partridge stitch pattern) Work back and forth on the heel stitches as follows: Row1: (RS) *Slip 1 purlwise with yarn in back (wyib), k1: rep from *. Row 2:(WS) Slip 1 purlwise with yarn in front (wyif), purl to end. Rep Rows 1 and 2 until the following number of rows have been worked 34(36, 38, 40, 42, 44)
There will be 17(18, 19, 20, 21, 22) chain selvedge stitches on both edges of your work.
Turn Heel: Row 1 (RS): Knit across, 19(20, 21, 22, 23, 24) stitches, ssk, k1, turn work. Row 2 (WS): Slip 1 purlwise, purl 5, p2t, p1, turn. Row 3 (RS): Slip 1 purlwise, knit to 1 stitch before gap, ssk (1 stitch from each side of gap), k1, turn. Row 4(WS): Slip 1 purlwise, purl to 1 stitch before gap, p2tog (1 stitch from each side of gap), p1, turn.
Repeat Rows 3 and 4 until all heel stitches have been worked, ending with a WS row.
There will remain 20(20, 22, 22, 24, 24) stitches.
Heel Gusset: Knit across all heel stitches and, with same dpn (needle 1), pick up and knit: 17(18, 19, 20, 21, 22) stitches, along the selvedge edge of heel flap: with another dpn, (needle 2) work across the held instep stitches; with another dpn (needle 3), pick up and knit: 17(18, 19, 20, 21, 22) stitches along the other side of the heel, and knit across half of the heel stitches. Total stitches: 88(92, 98, 102, 108, 112) stitches.
The round now begins at the Centre Back Heel:
Round 1: Knit to the last 3 stitches on needle 1, K2tog, k1; knit across all instep stitches on needle 2; at beginning of needle 3, k1, ssk, knit to end - 2 gusset stitches have been decreased.
Round 2: Knit.
Repeat Rounds 1 and 2 until there remain: 68(72, 76, 80, 84, 88) stitches.
Foot: Work even in stocking stitch until piece measures from the back of heel: 6.5(7.5, 8, 8, 8.5, 9) inches [ 16.5, (19, 20.5, 20.5, 21.5, 23) cm ]OR about 1.75(2, 2, 2.25, 2.25, 2.5) inches [4.5(5, 5, 5.5, 5,5) cm ] less than desired total foot length.
Toe: Round 1: Needle 1- knit to last 3 stitches, k2t, k1; Needle 2- k1, ssk, knit to last 3 stitches, k2t, k1; Needle 3- k1, ssk, knit to end (4 toe stitches decreased). Round 2: Knit.
Repeat Rounds 1 and 2 until there remain: 32(36, 40, 40, 44, 44) stitches.
Repeat Round 1 only until there remain 12 stitches for all sizes.
Knit the stitches from Needle 1 onto Needle 3. There will now be 6 stitches on each of the two needles. Cut yarn leaving an 18 inch (46cm) tail. Graft the two sides of the toe together.
Finishing: Sew in all loose ends.
Americo Original is a Canadian yarn company and online knitting shop with its own line of quality yarns, knitwear patterns and accessories. Americo’s yarns are made exclusively in the Andean highlands of South America, using only natural fibres, including luxurious wool, llama, alpaca, cotton, linen, silk and cashmere. Americo and its in-house design lab are based in Toronto, offering international shipping from its online store: americo.ca/shop.