Sunday, 21 August 2011

My Grandmother's Meat Loaf

Hey everyone! More apologies for the extremely slow posting, the summer school semester has just ended so I will be able to make up my absence with a few posts in the next coming days. To my knowledge, meat loaf does not have a great reputation in North America. Usually it is the dish that children abhor and are subjected to by their parents or grandparents. It is supposed to be dry or flavourless or too much flavour, but not a good flavour. I am no meat loaf connoisseur, I have only had my grandmother's meat loaf and it is divine. It is always moist and it is good cold or warm or in a sandwich the next day. The secret ingredient in the meat loaf is the spice called savory. Savory isn't the easiest spice to find but I think most major grocery stores carry it. Most of the time it is just labelled as "savory" but if your grocery store carries both summer and winter savory, buy the winter savory. Savory can be replaced by thyme if you can't find it, but trust me...this spice is worth the purchase. This is a great mid-week meal because it's very quick to make and the ingredients are not very expensive


Ingredients:
-450 grams lean or extra-lean ground pork
-1 egg
-1 onion, finely chopped
-2 cloves of garlic, minced
-1 tsp. nutmeg
-1 tsp. savory
-1/2 tsp. salt
-1/2 tsp. ground pepper
-about 1/2 cup bread crumbs, plus some more

Directions:
1. Preheat oven to 375 degrees Fahrenheit. Mix first 8 ingredients in a bowl until well combined. Add enough bread crumbs to this mixture so that it is no longer runny. Knead mixture for 3 minutes.
2. In another bowl, add about 1/8 or 1/4 cup bread crumbs. Gather the meat mixture together and shape into a loaf. If there are any cracks, return it to the bowl and knead again. Roll the exterior of the loaf in the breadcrumbs. Place onto a baking dish and bake for 45 minutes. If it starts to burn, cover it with aluminum foil.
Serve with a side of boiled broccoli or a side salad. Enjoy!

Nutritional Information:

(per 1 serving, should yield 5 servings): 214.9 calories, 9.9 grams of fat, 42 mg of cholesterol, 380.9 mg of sodium, 10 grams of carbohydrates, 1 gram of fiber, 21.6 grams of protein

Monday, 8 August 2011

Banana-Oatmeal Muffins

Hey everyone!
It became obvious to me that I've been posting predominantly dinner recipes so I thought I would change it up and throw in a breakfast recipe. These muffins were soooooo goooooood, including good for you and low in fat. I love love love bananas and thus, banana muffins. Bananas have lots of great things in them: the potassium in bananas help prevent high blood pressure, they have fiber which helps you fight against heart disease, they are a very good source of B6 (something us ladies will find to be very important ;) ), they are a good source of Vitamin C, and they help your body absorb calcium which helps you build better bones.
Now the muffins I made are a very, VERY tasty alternative to the commercial muffin. My muffins totalled 217 calories per muffin, while commercial muffins weigh in at double that: generally around 450 calories per muffin. These muffins were very moist because of the bananas and they all disappeared within a few days.
(courtesy of the Barefoot Contessa)
Ingredients:
-3 cups all-purpose flour
-1 cup white sugar
-1 cup golden brown sugar
-2 tsp. baking powder
-1 tsp. baking soda
-1 tsp. salt
-1 tsp. cinnamon
-2 eggs, lightly beaten
-3/4 skim milk
-2 tsp. vanilla extract
-1 cup melted butter, cooled
-3 bananas, mashed
-1 cup rolled oats
-1 cup chopped walnuts
-1 cup shredded coconut

Directions:
1. Preheat oven to 350 degrees Fahrenheit and line a muffin tin with muffin liners.
2. Sift the flour, sugars, baking powder, baking soda, and salt into a large bowl. Mix in the cinnamon, eggs, milk, vanilla, and butter. Fold in bananas, oats, walnuts, and coconut. Scoop into the prepared muffin tins, only fill each buffin cup 2/3rds of the way. Sprinkle the top with more oats.
3. Bake for 25 minutes or until a toothpick inserted in the centre most muffin comes out clean.

Nutritional Information:
(should yield 30 muffins, per 1 muffin): 217.7 calories, 10.3 grams of fat, 5.2 grams of saturated fat, 28.7 mg of cholesterol, 94 mg of sodium, 30.1 grams of carbohydrates, 1.4 grams of fiber, 16.9 grams of sugar, 2.9 grams of protein

Monday, 1 August 2011

Splurge Recipe #3: Boston Cream Pie-Cupcakes

Hi everyone! It's that time of the month again for our splurge recipe to satisfy those with a sweet-tooth like myself. I stumbled across this recipe on the Martha Stewart website and I just had to make them for a friend of mine who was leaving to work in Boston for a few months. They were absolutely delicious and really easy to make. This recipe does have three fundamental components that you have to make: 1. the batter for the cupcakes, 2. the custard/cream for the inside, and 3. the ganache topping. Each of these are simple to make so don't be intimated that it takes a little assembly and coordination to make these cupcakes. Anyone can make these, like I say it just takes a little bit of time and patience to be a good baker.

I would suggest to make the vanilla cream first so that while it cools in the fridge, you can make the cupcakes and the ganache.

Vanilla Cream
Ingredients:
   -2 large egg yolks
   -1/4 cup sugar
   -2 tbsp. plus 1/2 tsp. cornstarch
   -pinch of salt
   -1 cup whole milk
   -1/2 tsp. vanilla extract
Directions:
1.Whisk yolks until smooth. Mix sugar, cornstarch, and salt in a medium saucepan over medium heat. Add milk in a slow and steady stream. Cook, stirring, until mixture begins to bubble and thicken, about 5 minutes. 
2. Pour 1/3rd of milk mixture into egg yolks, whisking constantly. Return mixture to saucepan, and cook over medium heat, stirring often, until thick, 2 to 4 minutes. Stir in vanilla.
3. Pass vanilla cream through a fine sieve into a bowl (this is what Martha Stewart's recipe says to do and if you would like to do this you are more than welcome to but I did not since I don't have a sieve and it turned out just fine). Press plastic wrap directly on the surface of the mixture. Refrigerate until cold, at least 1 hour, and until 2 days.

For the cupcakes:
 Ingredients:
     -1 1/2 cups all purpose flour
     -1 1/2 tsp. baking powder
     -1/2 tsp. salt
     -1/2 cup whole milk
     -6 tbsp. unsalted butter, plus more for tins
     -3 large eggs
     -1 cup sugar
     -1 tsp. vanilla extract
Directions:
1. Preheat your oven to 350 degrees. Using a sheet of paper towel, wipe it either with some oil, margarine, or butter and use this to grease the cups in a muffin tin. Flour the cups as well too. In a small bowl, whisk together the flour, baking powder, and salt. In a small saucepan, warm milk and butter over low heat.
2.Beat eggs and sugar with a mixer on high until thick and pale, about 5 minutes. Beat in the dry ingredients slowly.
3.  When the milk and butter mixture comes to a boil, add this mixture to the batter and beat until smooth on low speed. Add vanilla. Divide batter among muffin cups, filling each halfway. Bake cupcakes until they are light gold in colour, about 15 minutes depending on your oven. Let cool in the muffin tray for 10 minutes, then transfer to wire racks. Let cool.
4. Using a serrated knife, cut each in half horizontally. Spread 1 tbsp. of vanilla cream on each cupcake bottom half. Sandwich with top. Spoon chocolate glaze over top and serve immediately.

Now while the cupcakes are baking, you can make the ganache which is very quick.

Chocolate-ganache glaze
Ingredients:
   -2/3 cup heavy cream
   -6 ounces semisweet chocolate, finely chopped
   -1 tbsp. light corn syrup
Directions:
1. Bring cream to a boil in a small saucepan. Remove from heat, and add chocolate and corn syrup. Let stand for 5 minutes. Whisk until smooth. Transfer to a bowl, and let cool, stirring often. Use immediately.

Makes 18 cupcakes.
Nutritional Information:
(as always, none! Enjoy yourself, without the guilt :) )

Tuesday, 26 July 2011

Curried Chicken Salad

Hey everyone! Now I'm a big fan of the plain, old, traditional chicken salad but unfortunately its deliciousness can be attributed to the use of mayonnaise in it, and some people tell me that it's the most evil thing to have when dieting/trying to eat healthily (it has 90 calories and 10 grams of fat per teaspoon). Now you can replace it with low-fat mayonnaise, but like every delicious highly-caloric thing that has a creamy texture, the low-fat versions taste kinda odd. In this group I'll add low-fat plain yogurts, sour cream, and cream cheese. The best way to be able to mask these slightly off-putting tastes is by making sure that whatever dish your using them with has tons and tons of spices. In the end, I can't tell the difference between a dish using the normal high-fat version of something or its oddly-tasting low-fat alternative when the dish is flavourful and bountiful with spices.
That brings me to the recipe that I'll be sharing with you guys which is a curried chicken salad. Low-fat mayonnaise and low-fat greek yogurt make the dish creamy like normal chicken salad but the spices, mango, grapes, and almonds is what makes this dish fabulous. It's very versatile since you can replace whatever nuts you want for the almonds (like walnuts or cashews) and you can replace the grapes or the mango with dried currants, cranberries, or apricots or with some chopped green apple. This is great for lunch, dinner, as a snack, or to take on a picnic. You should be able to find all the spices at your local grocery store and if not at the closest Asian market. You can serve it on a bed of lettuce, in a wrap, or in flatbreads as a sandwich.
Ingredients:
-2 boneless, skinless chicken breasts (about 1.5 pounds)
-1 3/4 cup chicken broth
-1/3 cup low-fat, low-calorie mayonnaise
-1/2 cup 0% fat Greek yogurt
-3 teaspoons curry powder
-1/2 teaspoon cumin
-1/4 teaspoon cayenne pepper
-a few dashes of turmeric
-a dash of garam masala
-1 tablespoon fresh lime juice
-1 teaspoon honey
-1/2 teaspoon ground or fresh ginger
-1/2 teaspoon salt
-1/4 teaspoon ground black pepper
-1 medium red onion, chopped (if you don't like the taste of raw onion, feel free to substitute 1/2 cup to 1 cup of chopped green onions)
-1 firm-ripe mango, pitted, peeled, and chopped
-1 large celery stalk, finely chopped
-1 cup red seedless grapes, halved
-1/2 cup almonds
-1/8th cup chopped cilantro

Directions:
1. Bring 4 cups of water to a simmer with chicken broth in a large saucepan or pot. Add chicken and simmer uncovered for 10 minutes. Remove pan from heat and cover; let stand until chicken is cooked through, about 15 minutes. Transfer chicken to a plate and let cool for 10 minutes. Chop into 1/2 inch pieces.
2. While chicken is cooling, mix together mayonnaise, Greek yogurt, spices, lime juice, honey, ginger, salt, and pepper in a large bowl. Add chicken, onion, grapes, mango, and almonds and stir to combine. Let sit for an hour before serving. Garnish with cilantro.

Nutritional Information:
(per 1 serving, should yield 6 servings): 256 calories, 9 grams of fat, 0.3 grams of saturated fat, 45 mg of cholesterol, 340 mg of sodium, 20 grams of carbohydrates, 2.9 grams of fiber, 13.5 grams of sugar, 23.5 grams of protein

Enjoy!:)

Monday, 18 July 2011

Snacking, Post 3: Lemon and Cilantro Hummus

Hey everyone! This was my first time making hummus and I'd like to think that I was pretty successful. You might be noticing a bit of a trend with the types of foods that I use for snacking and it's true: I tend to snack on things that are high in protein and high in fiber. Why is this? I think if you're going to be snacking on something, you're going to have to consider its Fullness Factor to keep you from overeating. You should want snacks to keep you full until dinner time rolls around but also to keep you full enough so that you can eat a smaller quantity at dinner as well too. Chickpeas balance keeping you full without consuming too many calories. Chickpeas are really, really nutritious and that's why I enjoy snacks that incorporate them (see my first snacking post with roasted chickpeas). Snacks should also be nutritious but most of all, they should also be tasty so you can keep snacking on what's good for you. This variation on hummus is refreshing and light and perfect for summer.

If you want to know more information about the Fullness Factor, you can read about it here: http://nutritiondata.self.com/topics/fullness-factor

Ingredients:
-1 400 gram can of chickpeas (not dried, the consistency will not be right if you use dried chickpeas)
-2-3 garlic cloves, peeled
-3 tbsp. 0% fat Greek yogurt
-1.5 tbsp. tahini paste
-1 tbsp. olive oil
-zest and juice of 1 lemon
-1 tbsp. cilantro, chopped
-salt, to taste
-paprika
-pine nuts

Directions:
1. Drain chickpeas in a colander and rinse them off. Pat them dry with paper towel and transfer to food processor.
2. Add all the ingredients except the cilantro and pulse on high until smooth. If the hummus seems a bit coarse or you are having trouble pulsing it, add water by the tsp. until it becomes smoother.
3. Transfer to a bowl and stir in cilantro. Garnish with a drizzle of olive oil, salt, paprika, and some pine nuts. Serve with whole wheat pitas.

Nutritional Information:
(per 1/5th of the total recipe): 196.7 calories, 7.8 grams of fat, 0.76 mg of cholesterol, 16.5 mg of sodium, 25.5 grams of protein, 7.7 grams of fiber, 4 grams of sugar, 9.2 grams of protein

Sunday, 10 July 2011

Mushroom-Barley "Risotto"

Hey there, my fabulous readers! I may sound like a broken record, but I really can't keep emphasizing how important fiber is in your diet. Just in case you didn't know, adult males should be consuming on average 30 grams of fiber every day and adult women should be consuming 20 grams of fiber per day. Good sources of fiber include: oatmeal, nuts and seeds, legumes, beans, lentils, apples, pears, strawberries, blueberries, carrots, cucumbers, zuccini, celery, tomatoes, and whole grains.

The average North American doesn't even get half their daily amount of fiber and it's easy to see why. Many grain based dishes don't taste nearly as good when you substitute whole grains for white grains. For example, one of my favourite comfort foods is my grandmother's mushroom risotto, honestly there is no better mushroom risotto out there. Unfortunately it is made with white rice and I really can't see the flavours working as well together if you replaced the white rice for brown rice. Even if you could make this substitution, there is still a ton of cheese, cream, and butter that jacks up the caloric and fat content. When I found this recipe for risotto that replaces the rice with barley, it seemed to solve all the nutritional problems that normal risotto has. Barley has a ton of fiber, magnesium, and selenium. When you cook barley, it's almost a bit like a porridge and thus has a natural creaminess, which takes away the need to add cream and butter.
Ingredients:
-1 tbsp. olive oil
-1 medium onion, chopped
-12 oz. chopped button and crimini mushrooms
-1 large portobello mushroom, stemmed and chopped
-3 tbsp. chopped fresh parlsey
-1 tbsp. chopped fresh thyme
-1 tbsp. minced garlic (about 3 cloves)
-1 cup pearl barley
-5 cups low-sodium chicken or vegetable broth
-2/3 cup white white, I find Chardonnay works best
-1 bay leaf
-1/4 cup grated parmesan cheese

Directions:
1. Heat oil in a heavy, large pot over medium-high heat. Add onions, sauté 4 minutes. Add all mushrooms; sauté until golden brown, adding 1-3 tbsp. of water if mixture is dry, about 15 minutes. Stir in herbs and garlic. Add barley and cook 1 minute.
2. Add 4 cups of broth and the white wine and bring to a boil. Add the bay leaf. Reduce heat to medium-low; cover and cook until liquid is absorbed and barley is almost tender, about 40 minutes.
3. Stir in 1 cup of broth and cook uncovered until barley is tender and mixture is creamy, about 10 minutes. Stir in cheese. Season with salt and pepper.

Should yield 6 servings

Nutritional Information
(per 1 serving):221 calories, 3.9 grams of fat, 0.71 grams of saturated fat, 3.7 grams of cholesterol, 535 mg of sodium, 32.4 grams of carbohydrates, 5.6 grams of fiber, 2.3 grams of sugar, 9.75 grams of protein

Thursday, 7 July 2011

Turkey-Pesto Meatballs and Spaghetti

Hey everyone! This week's recipe is a great spin on the classic spaghetti and meatballs dish. I realize that I've been posting a lot of vegetarian dishes and I need to throw in a few meat recipes into this blog to satisfy my fellow omnivore readers. Now this dish is really delicious because it takes plain, old, boring ground turkey and jazzes it up with some pesto, making it a great alternative to beef. Turkey is much lower in calories and fat than beef so I think it's great to find recipes that can make it just as appetizing. The meatballs also freeze well so can be made in advance for a last minute meal.
Ingredients:
-one package of extra lean ground turkey, about 450 g
-3/4 cup of breadcrumbs
-1 egg white
-1 can of tomato pasta, we prefer any of the Classico varieties
- 5/7th of a package of whole wheat spaghetti

Directions:
Preheat oven 350 degrees Fahrenheit. Mix pesto, ground turkey, breadcrumbs, and egg white in a bowl. Roll the mixture into 15 meat balls. Place in the oven and bake for 20 minutes, or until they are done. Serve over spaghetti with tomato sauce.

Enjoy!

Nutritional Information:
(per 1 serving, should yield 5 servings): 523.2 calories, 14.9 grams of fat, 70.7 mg of cholesterol, 670.4 mg of sodium, 56.4 grams of carbohydrates, 16.75 grams of fiber, 57.48 grams of protein

Sunday, 3 July 2011

Splurge Recipe #2: My Infamous Coconut Cream Pie

This weekend was the Canada Day long weekend and barbeque invites abound during these 3 days every year. I believe that whenever you're invited to someone else's house for dinner or for an event, you should always bring something to show your gratitude; whether that be flowers, wine, or a dessert. I almost always bring a dessert because I love to bake and was very pleased this weekend when I was invited to a friend's family barbeque/housewarming. I haven't been baking a lot in the past few weeks and so I wanted to pull out all the stops and make my "infamous" (amongst my mother, sister, step-father, and boyfriend to be specifiic haha) coconut cream pie.

Now, if you are a novice baker but also are not very confident in your abilities-I wouldn't make this pie. I do think that being a good baker means having a good solid base in baking before moving to more difficult recipes but at the same time, baking a more difficult dish doesn't require any more skill than an easier dish, it just has more steps. The only way you can be a good baker is just by following the directions *exactly*, and this skill works just as well if you're making cookies, or if you're making a pie. I am going to add as many directions and tips as I can to help reduce any sort of ambiguity in the recipe and to make it as clear cut as possible. I hope many of you attempt this, even if you haven't baked very much! It is such a delicious pie and very worth the trouble.
Okay so the first thing you need to have with a pie recipe is a solid pie crust recipe. I haven't experimented very much with pie crust recipes because the first one I ever used turned out so well, and has always turned out so well, that I never went to look for another one. There is some debate over using a shortening based crust over a butter based crust and I'm sure there are some merits to both, but I use a butter based crust because I have never had problems with it.

Ingredients:
-1 1/8 cups all-purpose flour
-1/2 tsp salt
-8 tbsp cold, unsalted butter, cut into 8 pieces
-3 tbsp. ice water, plus more if necessary (I would say that this is the average amount of ice water I would use year round. In Canada during the winter the air can be so dry that I end up using sometimes at least 5 tbsp. of ice water and in the summer sometimes I use 1-2 tbsp. So depending on your environment, start with 1 tbsp. and keep gradually adding water until you can tell that you don't need anymore, I will explain later on how you can tell)

Directions:
1. Combine flour, salt, and sugar in a food processor, pulse once or twice. Add the butter and process until mixture looks like cornmeal-about 10 seconds.
(mixture should look like this)
2. Place the mixture in a bowl and sprinkle 1 tbsp. of ice water over it. Gradually gather mixture into a ball, keep adding ice water until the mixture holds together well and isn't crumbling apart. Do not add so much water that it becomes so sticky that it is unmanageable, if you do this just add some flour until it is less sticky. Wrap the ball of dough in plastic wrap, flatten into a disc, and freeze for 10 minutes (or refridgerate for 30 minutes). You can refridgerate it for 1-2 days and freeze it indefinitely.
3. Unwrap the dough and place it on a lightly floured work surface; sprinkle its top with flour and rub some flour onto your rolling pin (if you don't have a rolling pin, you can use a clean wine bottle). If the dough is hard, let it rest for a few minutes.
4. Roll with light pressure from the centre out (if the dough seems very sticky at first, add flour liberally; if it only becomes sticky after rolling it for a few minutes, return it to the fridge for 10 minutes). Continue rolling and adding flour when needed until dough is about 10 inches in diameter (or depending on how large your pie plate is, take the plate and place it face down over your rolled out dough and there should be about 2-3 inches of pie dough around your pie plate).
5. Move the dough to a pie plate by draping it over the rolling pin. When the dough is in the pie plate, press the dough into the bottoms and sides. Trim the excess dough to about a 1/2 inch around and then tuck it under itself around the edge of the plate. If some areas are uneven, you can always use the left over pie dough from trimming the edges to press into spaces where there isn't enough pie dough. Pie dough is very malleable and it doesn't have to look perfect initially, you can always move it around to make it more even. Decorate the edges by pressing a fork over it or by pinching it with your fingers. Freeze for 10 minutes (or refridgerate it for 30 minutes).
6. When you're ready to bake, prick the base all over with a fork.
Now onto prebaking the pie crust. We do this for recipes like coconut cream pie or any other custard-based pie because the actual filling doesn't need to be put into the oven, but the crust itself does need to be baked. The problem with doing this is that with a fruit pie, the fruit will weigh down the crust in the oven and keep it from puffing up. To prevent the puffing up from happening when you prebake the crust, you can either purchase some pie weights (they're generally around $10) or use dried beans or a tight-fitting sauce pan. The directions follow:

1. Preheat oven to 425 degrees Fahrenheit.
2. Tear off a piece of aluminum foil large enough to fit over the entire crust when folded in half. Smear butter on one side of the folded piece of aluminum foil, then press it into the crust. Weigh the foil with a pile of dried beans or rice, pie weights, or a tight-fitting skillet or saucepan.
3. Bake 12 minutes. Remove from the oven, reduce the heat to 350 degrees Fahrenheit and carefully remove the weight and foil.
4. Bake another 10-15 minutes, or until the crust is brown. Remove and cool on a rack.

Just a note about prebaking the pie crust: sometimes crusts can be finicky. It has happened to me more than once that after I bake the pie without the pie weights, the crust has still puffed up in some places because the weight was not evenly distributed enough or it did not spend enough time baking with the weights on. This is fine. May be it wouldn't be fine if you were selling the pie in a bakery, but for casual purposes such as for a dessert or for a party, you can just pop any of the crust "bubbles" with the tip of a sharp knife and they will deflate even more when you pour the filling onto it.

Alright! If you've made it this far, pat yourself on the back. Now we can move on to the actual coconut filling part of the recipe (courtesy from Emeril, with some changes as always, http://www.foodnetwork.com/recipes/emeril-lagasse/best-ever-coconut-cream-pie-recipe/index.html)

Ingredients:
-3/4 cup of sugar
-2 cups unsweetened coconut milk
-1 cup whole milk (if you don't have whole milk and have skim milk or any other lower-fat milk, you can use the same amount but add 1 tbsp. of butter. If you have a higher fat milk, like 5% cream, this is fine. I'm not sure if this rule applies for creams like whipping cream or heavy cream but a 5% cream has worked for me, so it should be okay)
-1/4 cup cornstarch
-5 egg yolks
-1/4 teaspoon of salt
-1 cup flaked, unsweetened coconut
-2 tsp. vanilla extract
-1 tbsp. butter
-1/3 cup toasted coconut
-whipped cream, for garnish

Directions:
1. In a medium-sized, heavy-bottomed saucepan, combine sugar, coconut milk, and 1/2 cup of milk on medium-high heat. Heat until you can see small bubbles around the edges of the mixture, it's almost frothy looking, and this is called scalding milk. Remove from heat
2. Meanwhile, in a small mixing bowl, combine the remaining 1/2 cup of milk and cornstarch to make something called a slurry. In a medium bowl, whisk the egg yolks and salt. From the saucepan, take 1/2 cup of the scalded milk mixture and add it to the bowl that contains the egg yolks and whisk together well.
3. Add yolk mixture and the slurry into the scalded milk mixture in the saucepan and whisk over medium-high heat until thickened. This is the tricky part. Reading a lot of the comments on the original recipe page, this is the part that people had the hardest time with. The mixture should be as thick as a pudding, not just slightly thickened and should have large boiling bubbles like this:

This is where the sort of intuitive, not so cut and dry aspect of baking can at times come into play. It takes me me about 5 minutes for the mixture to get to this point, and then you want to keep it boiling like this for about 2 minutes. However long it takes you to get there, it doesn't matter, just make sure that it does and that when it does you boil it there for 2 minutes. Otherwise it's never going to set. A lot of the commenters mistakenly thought that these types of recipes do the majority of their thickening and setting in the fridge over night when it cools. This is a big mistake. The point of refridgerating is just to cool it, not to thicken it. Anyway, let's get back to the recipe, shall we?

4. Remove from heat and add the non-toasted coconut, vanilla, and butter. Whisk until uniform.
5. Pour the filling into the prepared pie shell. Cover the pie with plastic wrap and press the plastic into the custard mixture and place in the refridgerator. Chill the pie completely, about 2 hours.

(The filling should be as thick as this when it is poured into the pie shell, and not be, as some commenters on the original Food Network Recipe page called it, "coconut soup")
6. During this time, to toast the coconut for the garnish, heat your oven to 300 degrees Fahrenheit. Spread the coconut as a single layer onto a baking sheet. Place in the oven for 15-20 minutes, stirring the coconut every 5 minutes, until it is brown.
7. Top the pie with toasted coconut and whipped cream and serve!

Enjoy!
Sorry for the very long post, but I love baking and I think that if you have the time and patience, everyone can be a great baker. I hope that my many pointers helped some of you out and may be made your pie-making experience more successful! If you have anymore questions please feel free to leave them in the comment section.
(Nutritional Information: It doesn't matter :) Enjoy yourself!)

Sunday, 26 June 2011

Portobello-Black Bean Burgers

Hey everyone! I know I only recently put up a post but I'm doing another one today to make up for my slow posting in general. We finally got our long-anticipated grill (delivered by Puralator since we're in the midst of a postal strike in Canada) and so we've been pretty much grilling everything we can. I wanted to find a vegetarian meal that we could grill and that would be a good replacement for red meat since I'm trying to reduce my red meat intake. I have made the classic portobello burger in the past but wasn't too keen on a mushroom cap acting as the replacement for the burger meat itself and wanted to find something that incorporated mushrooms but was more like a patty. I came across a recipe for portobello-black bean burgers in SELF magazine, where the portobellos and black beans are ground up (and with other ingredients) formed into patties. I love this recipe because it's so healthy and it's a great way to get your daily servings of vegetables into a meal. Be warned though, these "burgers" are a practical replacement for a red meat burger but they really do not taste anything like meat, though they are very delicious.

Ingredients:
(for the burgers)
-1 tbsp. olive oil
-10 oz of portabellos mushrooms, stems cut, coarsely chopped
-1 onion, chopped
-2 or 3 garlic cloves, minced
-1 jalapeno pepper, de-seeded and finely chopped
-salt and pepper
-1 19 oz can of black beans
-1/4 tsp. chili powder
-1/4 tsp. paprika
-1/4 tsp. cumin
-1/4 tsp. garlic powder
-1/4 tsp. dried basil
-1/4 tsp. cayenne pepper
-1/4 cup bread crumbs
-1/2 cup panko
-1 egg
-5 whole grain flat breads
-1 avocado, sliced

(for corn relish)
-1 small can of corn
-2 tomatoes, diced
-1 bunch of cilantro, chopped
-2 tsp. fresh lime juice
-1 tsp. paprika

Directions:
1.  In a frying pan, heat olive oil on medium-high. Add onions and mushrooms and cook until brown, about 10 minutes. Towards the end, after about 8 minutes, add the garlic and cook for 2 minutes. Be careful not to burn the garlic. Set pan aside to cool.
2.  Meanwhile, rinse the black beans in a collander. Place them into a food processor and blend for 1 minute. Add the mushrooms, garlic, and onion when they are cool. Blend until mixture is smooth. Transfer into a bowl. Mix in the spices (you can really use how much or how little you want, it depends on your palate), salt and pepper to taste, egg, panko, and breadcrumbs. The mixture should not be runny and should be easily made into patties, if your mixture can not do this continue to add breadcrumbs and panko until the mixture is thick. Shape the mixture into 5 patties and put aside or wrap in plastic wrap and you can freeze them or store them until later.
3. Add all the relish ingredients into a bowl, keep aside.
4. Heat your grill to high or sear (or heat a pan with some vegetable oil in it to medium-high). Add patties and cook for 5-10 minutes per side, until a crust develops on the outside and they are firm. Serve in a flatbread topped with the avocado slices and the corn relish.

Note: When calculating the nutritional information, I corrected for the fact that there was A LOT of relish left over, and among the 5 "burgers", we only consumed about half of the recipe. But we did eat it on the side as well too. The nutritional information then only includes half of the relish recipe.
Another option for this recipe would be to add goat cheese on top of the cooked "burgers" as well.

Nutritional information:
(per 1 serving, should yield 5 servings): 496 calories, 11.5 grams of fat, 400 mg of sodium, 37.2 mg of cholesterol, 76.8 grams of carbohydrates, 12.5 grams of fiber, 3.37 grams of sugar, 19.6 grams of protein

Enjoy!

Thursday, 23 June 2011

Eggplant Cannelloni

Hi everyone! I'm slowly starting to adopt the DASH diet at the recommendation of my mother-in-law. It's a diet aimed specifically at helping to lower blood pressure through increasing the intake of fruits and vegetables, moderating the amount of grains intake, and eating more lean meats and meat less dinners. For more information if you're interested, you can go to the following link: http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3862329/k.4F4/Healthy_living__The_DASH_Diet_to_lower_blood_pressure.htm


Now one of my problems that I've noticed is that I rely too much on grains to make me feel full after I eat a meal. I can be pretty uncreative when it comes to finding ways to feel full without having having both protein and grains be a part of a meal, which is why I have trouble eating just a salad for lunch or dinner. I stumbled across this fabulous recipe which is for cannelloni but replaces the pasta with roasted eggplant slices. It's a great little meal because it takes the grains away and boosts your vegetable intake, but keeps you full due to eggplant's higher fiber content. When you're dieting it is very, VERY important to be increasing your fiber intake because it will help you feel fuller longer but it also helps you lose weight and prevent cancer, heart disease, and diabetes.
This recipe does take a bit of time, so it may be best to give it a shot during the weekend.


(original recipe with some adjustments courtesy of epicurious at: http://www.epicurious.com/recipes/food/views/Eggplant-Cannelloni-240811)
Ingredients:

  • 1 tablespoon olive oil
  • 4 large shallots, sliced
  • 4 cloves garlic
  • 2 jars (12 ounces each) roasted red peppers, drained
  • Juice of 1 orange (about 1/2 cup)
  • 2 medium eggplants, cut lengthwise into 1/2-inch slices
  • Olive oil cooking spray
  • 2 ounces goat cheese
  • 2 ounces low-fat ricotta
  • 1/8 of a cup of finely chopped walnuts
  • 1/8 of a cup chopped basil
  • 2 tablespoons chopped fresh parsley
Directions:
1.       Heat oil in a medium skillet over medium heat. Cook shallots and garlic until soft, about 1 minute. Reduce heat. Cook until golden, 3 to 5 minutes. Add peppers and juice; bring to a boil. Lower heat; simmer until peppers are soft, about 5 minutes. Cool. Puree in a blender. Pour into a 9" x 13" baking dish.

2.      Coat eggplants with cooking spray and broil on a baking sheet until golden on both sides, about 15 minutes. Heat oven to 400°F. Mash cheeses, walnuts, basil, and 1 tablespoon of the parsley in a bowl. Place 1 tablespoon of filling at the end of each eggplant slice; roll up and pin together with a toothpick if you need to. Lay seam side down in dish. Bake 10 to 15 minutes. Top with remaining 1 tablespoon parsley.

I have two notes about this recipe:
Firstly, the original recipe calls for olives and capers. You are more than welcome to add these instead of the walnuts. I am not a huge fan of olives or capers so to give the filling a little more texture I thought I would add some chopped walnuts.
Secondly, when it comes to the nutritional information, the numbers may be slightly inflated because in the end we didn't end up using all of the filling or the sauce and actually ended up freezing the left overs. We have no idea how much is actually left over so we can't correct for this. The sodium amount will especially be lower in reality since most of the sodium comes from the canned roasted red peppers in the sauce. Enjoy!

Nutritional Information:
(per serving, meal should yield 3 servings)=386 calories, 13 grams of fat, 6 mg of cholesterol,753 mg of sodium, 42 grams of carbohydrates, 10.4 grams of fiber, 14 grams of sugar, 10.9 grams of protein

Sunday, 12 June 2011

Quinoa, Black-bean, Vegetable Salad with Lime Dressing

Hey everyone! Sorry for the slow posting, I am currently taking summer courses and their condensed nature seems to be occupying a lot of my time! Because I have been so busy lately, I've been focusing more and more on quick, easy meals and this week I decided to make a fabulous quinoa salad that is chock full of tasty things. I've only recently discovered quinoa and am enjoying how cheap and versatile it is. I am also very impressed by how good it is for you: 1 cup of uncooked quinoa has 41% of your daily intake of thiamine, 41% of your daily intake of vitamin B6, 78% of your daily intake of folate, 5061 mg of Omega-6 fatty acids, 84% of your daily intake of magnesium, and 43% of your daily intake of iron. I find that it reminds me of couscous in the way that you can pretty much add anything to it and it stretches your meals but I find the texture to be more interesting and enjoyable than couscous. I personally think that quinoa should be part of anyone's diet.

(with some adjustments, courtesy of serious eats: http://www.seriouseats.com/recipes/2008/09/black-bean-tomato-quinoa-healthy-delicious-recipe.html )
Ingredients:
-2 teaspoons grated lime zest
-2 tablespoons fresh lime juice
-1 tablespoons unsalted butter, melted and cooled
-1 tablespoon vegetable oil
-1 teaspoon sugar
-1/2 teaspon salt
-1/4 teaspoon pepper
-1 cup quinoa
-1 vegetable stock cube
-1 (14- to 15-ounce) can black beans, rinsed and drained
-2 medium tomatoes, diced
-2 avocadoes, diced
-4 scallions, chopped

Directions:
1. Whisk the first 4 ingredients in a bowl, set aside.
2. In a pot, bring 2 cups of water to a bowl. Add quinoa and vegetable stock cube and bring back to a boil, cover, and reduce heat to medium. Cook for 12 minutes and remove from heat. Fluff quinoa with a fork and let stand for 15 minutes, or until cool.
3.Transfer quinoa to a bowl and add dressing, stirring until well combined. Add the rest of the ingredients and serve.

Should yield at least 5-6 servings.
Nutritional information (per 1 serving, if there is 5 servings in total): 454.1 calories, 18.6 grams of fat, 3.2 grams of saturated fats, 661.2 mg of sodium, 6 mg of cholesterol, 57.7 grams of carbohydrates, 17.12 grams of fiber, 2.4 grams of sugar, 16.52 grams of protein
-1/4 cup chopped fresh cilantro

Saturday, 28 May 2011

Snacking, Post 2: Guacamole

Hello all my lovely readers!
With the advent of all this warm weather, I become extremely excited to grab a beer with friends on a patio, go to some barbeques, and most importantly of all, to be able to buy some decent avocados at most grocery stores. Avocados can be tricky when it's not their prime season, I find they're either way too far from being ripe or they are way past their due date. For those who are not very familiar with avocados, you want to make sure that their skin is at least somewhat dark and that they are slightly soft to the touch but not too soft. If you buy an avocado that isn't ripe yet, you can leave it out on a counter in a brown paper bag to help ripen it.

Now I know that avocados are notoriously high in fat, so you might be asking me why I'm including a recipe with avocados on a blog that's supposed to have low-fat recipes. Avocados are chalk full of the Omega-6 (3396 mg per avocado, in fact) and Omega-3 fatty acids (221 mg per avocado) and have a ton of fiber in them, which has been shown to help with weight loss. Avocados have also been shown to reduce cholesterol levels, they help you to feel full, the monounsaturated fats that they contain help boost metabolism, and they are a good source of Vitamin B6. It's for these reasons that I think avocados are a staple in anyone's diet. Here I'm going to share my recipe for guacamole, which I think is a great snack either after or before a light dinner.

Ingredients:
-3 avocados
-2 or 3 garlic cloves, minced (actually, you can just use however many cloves you want depending on your preference)
-1/3 cup chopped chives or green onions (I find it doesn't make much of a difference and I use either one depending on what I already have available)
-1/3 cup chopped cilantro
-a few shakes of any hot pepper/chili sauce that you have
-a pinch of salt to taste
Optional ingredients: chopped tomatoes, some low-fat sour cream if you want it to be creamier

Directions:
1. Peel and de-pit the avocados and place them in a bowl. Using the back of a fork or a potato masher, mash the avocados until smooth.
2. Add all the other ingredients and mix well. Serve with tortilla chips or vegetables.

Nutritional Information:
(per 1 serving, or 1/4 of the recipe): 244.75 calories, 21.75 grams of fat, 10.5 mg of sodium, 13.5 grams of carbohydrates, 9.75 grams of fiber, 0.75 grams of sugar, 3 grams of protein

Enjoy!:)

Sunday, 22 May 2011

Splurge Recipe #1: Lemon Bars with Coconut Crust

Hi everyone! This week was my 22nd birthday and I decided this would be a perfect time to give myself a treat and bake something delicious. Subsequently, this became a perfect opportunity to share my first splurge recipe. Since it's spring, I thought it would be perfect to make a lemony dessert and chose to make lemon bars with a coconut crust (a perfect pairing).
Ingredients:
For the crust:
-1 cup all purpose flour
-1/4 cup sugar
-1/4 teaspoon salt
-3/4 cup sweetened flaked coconut, toasted, cooled
-6 tablespoons chilled unsalted butter, cut into 1/2 inch cubes
 
For the filling:
-1 1/2 cups sugar
-4 large eggs
-1/2 cup fresh lemon juice
-2 tablespoons (packed) finely grated lemon peel
-2 teaspoons all purpose flour
-1 teaspoon baking powder
-pinch of salt
 
-1/4 powdered sugar (for dusting)
 
Directions:
1. To make the crust: preheat oven to 350°F. Line 8x8x2-inch metal baking pan with parchment paper, leaving overhang. Butter the paper. Combine flour, sugar, and salt in processor; blend 5 seconds. Add coconut and butter; process until mixture resembles fine meal and begins to clump together. Gather dough into ball. Press dough evenly over bottom of prepared pan. Bake crust until golden at edges, about 25 minutes.
2. Meanwhile, to make the filling: combine sugar, eggs, lemon juice, lemon peel, flour, baking powder, and salt in processor. Blend filling until smooth. Remove crust from oven. Pour filling evenly over hot crust. Return to oven and bake until filling begins to brown at edges and is just set and springy to touch in center, about 30 minutes. Transfer pan to rack; cool lemon bars completely. Using paper as aid, transfer lemon bars to work surface. Flatten foil edges. Cut into 16 bars. Sift powdered sugar over. (Can be made 5 days ahead. Store airtight in single layer in refrigerator.)

Nutritional Information: (not going to provide it because what you don't know, won't hurt you :) )

Monday, 16 May 2011

Pesto Pasta with Chevre and Cherry Tomatoes

Hey wonderful readers! I'm sharing with you my all-time favourite quick, mid-week meal. It takes about 20 minutes or less to prepare and it's extremely tasty. First of all, I suggest you purchase one of these small little chopper gizmos at the dollar store for around $10 because they really help with making your own pesto (trust me, once you try home made pesto you will never want to eat store-bought pesto again)
The beauty of the pesto recipe that I'll be sharing is that there are no measuring cups or spoons used, which makes this dinner very quick to make and less dishes for you as well :)


Ingredients:
-1 bunch of basil
-1 handful of pine nuts (you can toast them if you wish)
-1 handful of parmesan
-half a clove of garlic
-a drizzle of olive oil
Directions:
Place all the ingredients into the chopper. Put on high until mixed. You can add a bit of lemon juice or salt and pepper if you wish.
This is a handy little visual reference for the pesto.

Now onto the pasta recipe
Ingredients:
-2 batches of pesto
-half a 900 gram bag of pasta
-1 package of cherry tomatoes, quartered
-113 gram of package of chevre

Directions:
Put on a large pot of water on high heat until it boils, add pasta and cook until done. Meanwhile, prepare pesto with chopper and cut the cherry tomatoes into quarters. When pasta is finished, drain it and put it back into the pot. Add pesto and cherry tomatoes. If you want, you can add another sprinkling of parmesan to the pasta. Crumble the chevre with a fork into the pasta and serve. Should yield 4 servings.

Nutritional Information:
(per serving): 518.75 calories, 13.55 grams of fat, 66.9 grams of carbohydrates, 3.9 grams of fiber, 171 mg of sodium, 4.25 grams of sugar,  19 grams of protein

Friday, 6 May 2011

Low-fat Moussaka

Hi everyone! This week I decided to attempt to make the infamous Middle-Eastern dish, Moussaka. It makes a great weekend meal but be forewarned, do plan ahead when making this dish because it doesn't take quite some time. I'm a bit proud of myself because Moussaka generally averages 820 calories per serving but thanks to a few adjustments, my version totals to 394 calories per serving.

(recipe courtesy of BBC Good Food: http://www.bbcgoodfood.com/recipes/10610/the-ultimate-makeover-moussaka, with some adjustments)
Ingredients:
-2½ tbsp olive oil
-1 onion , chopped
-2 plump garlic cloves , finely chopped
-2 large carrots, diced
-1 package of 5% fat minced beef
-1/2 cup white wine
-1 tsp ground cinnamon , plus extra
-¼ tsp ground allspice
-1 large can plum tomatoes
-2 tbsp tomato purée
-1 heaped tbsp chopped oregano leaves
-2 good handfuls chopped flat-leaf parsley , plus extra to garnish
-2 medium eggplants (about 750g/1lb 10oz total weight), ends trimmed
-1 tbsp lemon juice
For topping:
-1 tbsp cornflour
-1 cup of 0% fat Greek yogurt
-1/4 cup Parmesan , grated

Directions:
  1. Heat 1 tbsp oil in a large, wide sauté pan. Tip in the onion and garlic, then fry for 6-8 mins until turning golden. Add the carrots and fry for 2 mins more. Stir the meat into the pan, breaking it up as you stir. Cook and stir over a high heat until the meat is no longer pink. Pour in the wine and briefly cook until most of the liquid has evaporated. Stir in the cinnamon and allspice. Tip in the tomatoes, tomato purée and 1 tbsp water (mixed with any juices left in the can), then stir to break up the tomatoes. Season with some pepper, add all the oregano and half the parsley, cover, then simmer on a low heat for 50 mins, stirring occasionally. Season to taste. Mix in the remaining parsley. Can be done a day ahead and refrigerated overnight.
  2. While the meat cooks (unless you are doing this a day ahead) prepare the eggplants. Heat oven to 375 degrees fahrenheit. Brush a little of the remaining oil onto 2 large baking sheets. Mix the rest of the oil with the lemon juice. Slice the eggplants into 1/2 cm thick slices and then lay them on the oiled baking sheets. Brush with the oil and lemon mix, then season with pepper. Bake for 20-25 mins until soft, then set aside. Lower oven to 180C/fan 160C/gas 4.
  3. Spread 2 big spoonfuls of the meat mixture on the bottom of an ovenproof dish (about 28 x 20 x 6cm deep). Spoon the meat mixture into the dish and lay the eggplant slices on top. . Beat the eggs in a bowl. Slacken the cornflour with a little of the yogurt, stir in the rest of the yogurt, then mix this into the eggs with half the cheese. Season with pepper. Pour and spread this over the eggplant to cover it. Sprinkle with the rest of the cheese, a little cinnamon and a grating of pepper. Bake for 50 mins-1 hr until bubbling and golden.
  4. Leave moussaka to settle for 8-10 mins, then scatter over some chopped parsley and cut into squares.
Nutritional Information:
(per 1 serving): 394 calories, 10 grams of fat, 19.6 grams of carbohydrates, 141.4 mg of cholesterol, 7.25 grams of fiber, 7.83 grams of sugar, 28.78 grams of protein, 366.9 mg of sodium

Sunday, 1 May 2011

Cajun Chicken with Pomegranate Quinoa Salad

Hi everyone! Spring is finally here, though wet and rainy at least where I am. I decided to celebrate the onset of this fabulously warm weather with a delicious, light spring dinner. The great thing about this dinner is that it's extremely quick to make, which makes it a wonderful weekday meal wiith some tasty left overs

Cajun Chicken (recipe courtesy of All Recipes http://allrecipes.com/Recipe/Cajun-Chicken/Detail.aspx)

Ingredients:
-2 boneless, skinless chicken breasts
-1/2 tablespoon of Cajun seasoning
-1/2 tablespoon of Italian seasoning
-1/2 tablespoon of black pepper
-1 tablespoon of lemon juice
-2 garlic cloves, minced
-1/4 cup of olive oil

Directions:
1. Use a meat hammer to hammer the chicken breasts until they are 1/2 inch thick.
2. Mix spices, lemon juice, garlic, and oil in a bowl. Add chicken and coat it with the mixture. Cover and put in the fridge for an hour.
3. Preheat oven to 350 degrees. Place chicken in a cooking tray and bake in oven for 30 minutes or until the chicken breasts reach an internal temperature of 160 degrees.

Nutritional Information:
(per 1 serving): 242 calories, 16.5 grams of fat, 3 grams of carbohydrates, 1 gram of fiber, 23.5 grams of protein, 173 mg of sodium

Pomegranate Quinoa Salad (recipe courtesy of BBC Good Food http://www.bbcgoodfood.com/recipes/4545/quinoa-herb-and-pomegranate-salad)

Ingredients:
-1 cup of quinoa
-2 cups of water
-1 vegetable stock cube
-1/4 cup of pine nuts
-1 pomegranate, seeds removed
-a handful of mint, chopped
-a handful of cilantro, chopped
-1 lime, juiced
-1 tablespoon extra virgin olive oil

yields 4 servings, or 2 sides and 3 lunch servings

Directions:

1. Bring water in a small pot to a boil. Add quinoa and vegetable stock cube. Bring back to a boil, cover, and turn down the heat so that it simmers for 12 minutes or until quinoa has absorbed all the water. remove from heat, fluff with a fork, and cover for 15 minutes. Let cool
2. Toast the pine nuts in a dry frying pan until golden brown. Mix the pine nuts, pomegranate seeds, mint, cilantro, lime juice, and olive oil with the quinoa. Serve.

Nutritional information:
(per 1 serving): 360 calories, 17 grams of fat, 44 grams of carbohydrates, 7 grams of fiber, 7 grams of protein, 10.25 grams of sugars

Tuesday, 26 April 2011

Snacking, Post 1: Roasted Chickpeas

Hi everyone! Diet experts will say that snacking can sabbotage any dieters weight loss attempts. Now while this is certainly true, avoiding snacking on foods in those in-between meal hours can be very difficult. I study quite a lot for school and there is nothing more distracting than a rumbling tummy just before meal time. I believe that when dieting it's still important to snack so as to avoid over-eating during meals but just like meals need healthy adjustments, so do snacks. Personally, I make sure that none of the following even makes it into my grocery cart: ice cream, cookies, chips, pretzels, popcorn, candy, etc. What do I snack on then, you might be asking. I thought it was important to look at healthy, low-calorie food items that would be possible to snack on and that I already enjoy. That is the most important thing when snacking. You can try to get low-calorie versions of the not-so-healthy snacks that you're already eating but they will never be as tasty as their higher-calorie counterparts and in my experience I found myself craving those ones instead. Now I  know to have snacks that incorporate things I already like, and my grocery cart is generally filled with lots of fruits (my favourite snack is a bowl of fresh strawberries), vegetables, hummus, baba ganouj (make sure to check the ingredients to see if there's mayonnaise in it or not), chickpeas, granola bars, avocados for guacamole, and nuts.

So today I'm going to share one of my favourite new snacking recipes, courtesy of my delightful friend Sydney and her equally delightful vegan parents. I was at their house recently and while we were watching the hockey game, her parents made a batch of roasted chickpeas. Ever since I have been making this snack at least once a week and it feels like a healthy alternative to popcorn; it's light, crunchy, delicious, and full of fiber and iron.  The recipe follows the picture

Ingredients:
-1 can of chickpeas
-a drizzle of olive oil
-a few shakes of cayenne pepper
-a few shakes of garlic powder
-a pinch of salt

Directions:
Preheat the oven to 350 degrees. Rinse the chickpeas and pat dry on paper towel. In a bowl, mix all the ingredients together and then put in a single layer on a baking sheet covered with aluminum foil. Place in the oven for 20 minutes. Take out the chickpeas and give them a bit of a shake. Increase the heat to 450 degrees and put the chickpeas back for another 10-15 minutes (depending on your oven). Take them out of the oven, put them in a bowl, and if you want add a bit more cayenne pepper and garlic powder.

Enjoy :)!

Nutritional Information:
per 1 serving (about 1/4 of the recipe): 160 calories, 6.5 grams of fat, 6.5 mg of sodium, 23 grams of carbohydrates, 6 grams of fiber, 7.5 grams of protein