Tag Archives: carrots

Loaf Potion #9: Cranberry Orange Nut Loaf with Zucchini and Carrot

14 Feb

Happy Valentine’s Day! February is heart month, where national organizations in both Canada and the US strive to increase awareness of heart disease. In addition to achieving a healthy body weight (check here to see where you’re at) and being physically active, diet plays an important role in reducing your risk for heart disease. Limiting sodium, saturated fat, and trans fats can help prevent heart disease along with increasing your intake of whole grains, fruits and vegetables, fish, nuts, and soy.

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Instead of making E’s favourite brownies for Valentine’s Day, I decided I would switch things up (much to his dismay) and make a healthy loaf full of whole grains, vegetables, and nuts— all for a happy heart. This loaf recipe has been one of my favourites since I discovered it many years ago. Grated carrots and zucchini add a hint of colour and texture, dried cranberries add a pop of sweetness, and the addition of orange zest and juice seem to bring all of  the flavours together really nicely. It tastes good the day it’s made, but even better the next, so make this loaf a day in advance for maximum flavour.

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In my opinion, there’s no better way to say “I love you” than with a heart-healthy loaf this Valentine’s Day. Or at least that’s what I keep telling E…

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Loaf Potion #9: Cranberry Orange Nut Loaf with Zucchini and Carrot
(from The Looneyspoons Collection)

1-1/2 cups whole wheat flour (the original recipe calls for all-purpose flour)
2/3 cup oat bran
1/2 cup lightly packed brown sugar
1 tablespoon baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon salt
2/3 cup chopped dried cranberries
1/3 cup chopped walnuts or pecans
1 cup plain low-fat yogurt
3 tablespoons vegetable oil
2 eggs
2 tablespoons frozen orange juice concentrate, thawed
2 teaspoons orange zest
1 cup grated carrot
1 cup grated, unpeeled zucchini

  1. Preheat oven to 350 degrees Fahrenheit. Spray a 9×5-inch loaf pan with cooking spray or coat lightly with oil. Set aside.
  2. In a large bowl, combine flour, oat bran, brown sugar, baking powder, baking soda, cinnamon and salt. Make sure you get all of the lumps out of the brown sugar. Stir in cranberries and nuts.
  3. In a medium bowl, whisk together yogurt, oil, eggs, orange juice concentrate, and orange zest. Stir in carrots, and zucchini. Add wet ingredients to dry ingredients and mix just until dry ingredients are moistened.
  4. Spoon batter into prepared pan and smooth top. Bake on middle oven rack for 45 to 50 minute, or until loaf is lightly browned and a toothpick inserted in centre of loaf comes out clean.
  5. Cool loaf in pan on a wire rack for 10 minutes. Remove loaf from pan and cool completely on rack. Cover with plastic wrap and store at room temperature or in fridge. To serve, cut loaf into 8 thick slices, then cut each slice in half (this is easier than trying to cut into 16 thin slices!)

Makes 1 large loaf (16 slices). Per slice: 150 kcal, 5.3 g fat (0.8 g saturated), 24 g carbohydrate, 2.6 g fibre, 268 mg sodium, 4 g protein

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The Salad that Keeps on Giving

22 Oct

Salad has never tasted so good.  After being away at a conference for five days, my body craved fibre and a plethora of colourful veggies when I arrived back home.  Conference food can be notorious for large quantities of nutrient-devoid food.  A typical day was as such: wake, eat breakfast, sit, snack, sit, eat lunch, sit, snack, sit, go out for dinner, bed.  The positive of having so much food provided is the considerable cost savings. The con?  Most snacks are carb-heavy, full of sugar, and hard to resist.  Cake at 10am? Sure! Danish for breakfast? Why not.

And now my saviour: the ultimate salad to “cure” me of a week of poor nutrition.  I first spotted this Asian Kale and Tofu Salad on Pinterest over a year ago.  Why it took me so long to finally make it remains a mystery but I sure won’t wait another year before making it again.  There are a few things you should know about this salad…

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  1. It yields more than one can possibly eat in a week.  And I can eat a lot of salad.  Share it with someone or halve the recipe if you’re solo.
  2. Kale salad can be an acquired taste.  It holds its shape even when dressed, but the crunch can be too much for some.  If you’re weary, use half the recommended amount of the kale and substitute the other half with spinach (add shortly before serving to prevent it from getting soggy).
  3. The ratio of kale to other vegetables was too high for my liking.  Feel free to add more bell pepper, carrot, cucumber, or all of the above.

Below is the original recipe from Clean Eating magazine.  Keep in mind that the recipe serves FAR more than 4 (even 8 servings would be an underestimate!) despite what is written.

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Asian Kale & Tofu Salad
(from Clean Eating magazine)

“Can’t find pressed tofu? Press it yourself with our easy three-step method! Simply wrap firm tofu in a clean dish towel and transfer to a plate. Place another plate over tofu and top with one or two heavy cans. Let sit for 1 to 8 hours.”

Olive oil cooking spray
14 oz firm pressed tofu, sliced into 1/2-inch cubes
2 cloves garlic, minced
1/3 cup rice wine vinegar
1/4 cup 100% orange juice
2 tbsp fresh lime juice
2 tbsp low-sodium soy sauce or tamari
1 tbsp raw honey
1 tbsp peeled and grated fresh ginger
1 tsp sesame oil
1 tbsp ground flaxseed
12-1/2 cups chopped kale (about 16 oz)
2 small field-grown cucumbers, diced
2 carrots, peeled and shredded
2 scallions, white and light green parts only, thinly sliced
1 red bell pepper, thinly sliced
2 cups shredded red cabbage
1/2 cup shelled edamame, cooked
4 tsp sesame seeds

  1. Preheat oven to 500ºF. Mist a ceramic 9 x 13-inch baking dish with cooking spray. Add tofu and set aside.
  2. In a blender, blend garlic, vinegar, orange juice, lime juice, soy sauce, honey, ginger and sesame oil until smooth, about 1 minute. Remove ¼ cup mixture and pour over top of tofu. Toss to combine and spread evenly in dish. Bake, turning 3 to 4 times, until golden and crisp, 25 to 30 minutes.
  3. Meanwhile, to remaining mixture in blender, add flaxseed and process until smooth, about 10 seconds.
  4. In a large bowl, add kale and pour vinegar-flaxseed mixture over top. With your hands, massage kale to coat thoroughly until wilted, 3 to 4 minutes. Add cucumbers, carrots, scallions, bell pepper, cabbage and edamame and toss to combine. Add tofu and toss to combine. To serve, top with sesame seeds.

Serves “4” as per original recipe.  Per ENORMOUS serving: 341 calories, 10 g fat (1 g saturated), 46 g carbohydrate, 11 g fibre, 22 g protein, 374 mg sodium

‘Souper’ Easy, Hearty and Healthy Lentil Soup

7 Jan

Celery, carrots, and onion are a trio commonly known as a ‘mirepoix.’ During the winter, I like to make sure my kitchen is always stocked with these three staple ingredients which together form the basis for a wide variety of soups and stews. You’d be surprised how long celery and carrots will last in the fridge. If they start to wilt, store them in a bowl of cold water and watch them spring back to life. It’s like magic!

Mirepoix

We’re one week into 2013 and so far I’ve managed to keep my New Year’s resolution. I cooked one of my favourite hearty soups yesterday afternoon, a soup that my Mom first made during my university years. It brings back fond memories; years of dismal cooking spotted with frozen homemade meals that I would always save for when I was craving a taste of home.

This isn’t your ordinary lentil soup. Sweet potato chunks are little gems of bliss (I’ve been known to pick out all of the pieces from the pot!) and contrast nicely with the robust cumin, coriander, and oregano. It’s thick, hearty, and an easy one-dish meal.  Bonus: it makes a LARGE pot, so you’ll have plenty of leftovers plus several portions that can be frozen.

Now I get to sit back and relax because lunch for the week is made!

Fundalentilly delicious!

Nom nom nom

Fundalentil Soup
(from Crazy Plates)

Feel free to substitute the can of tomato soup for a can of tomato paste + a bit of sugar or honey for just the right amount of sweetness.  Add the water or broth last.  My soup pot is not quite large enough to hold all of the ingredients so I often use a fraction of the fluid at first, then add the rest once I’ve eaten a bowl or two.

1 tsp olive oil
1-1/2 cups chopped onions
1 cup chopped celery
2 cloves garlic, minced
7 cups low-fat chicken or vegetable broth, preferably low-sodium
1 can (28 oz) diced tomatoes, undrained (preferably no-salt-added)
1 can (10-3/4 oz) reduced-fat tomato soup, undiluted
2 cups dried brown or green lentils
2 cups chopped carrots
2 cups peeled, diced sweet potatoes (I left the skin on this time)
2 tsp dried oregano
1-1/2 tsp ground cumin
1 tsp each ground coriander and salt
1/2 tsp black pepper
1/8 tsp ground nutmeg
2 cups packed, chopped, fresh spinach (I like to use an entire 227 g bag of spinach)

  1. Heat olive oil in a large soup pot over medium heat. Add onions, celery, and garlic. Cook and stir for 3 or 4 minutes, until vegetables begin to soften.
  2. Add all remaining ingredients, except spinach. Bring to a boil. Reduce heat to medium-low, cover and simmer for 30 minutes, stirring occasionally.  Add spinach and simmer for 15 more minutes.  Serve hot.

Makes 12 servings.  Per serving: 198 calories, 2 g fat (0.1 g saturated), 12 g protein, 35 g carbohydrate, 12 g fibre, 355 mg sodium.

Colourful Moroccan Quinoa Salad

4 Mar

It’s official.  I’m the worst blogger ever.  Since January of this year I’ve been averaging one post per month.  Yikes!  Common excuses that keep me away from the computer include being too busy and the fact that I should use my time to do “real” work (or clean my apartment, or watch Top Chef).  In actuality, I’ve been in a bit of a rut for most of February.  It could be the weather, being in a rotation that I don’t love, or just the time of year.  Life is not overly busy and yet I don’t feel like doing ANYTHING.  Except for sitting on the couch after a day of work and watching TV.

Despite my lack of motivation, I’ve managed to do a fair bit of cooking and baking over the past couple of months.  I made this Moroccan-spiced quinoa salad a couple of weeks ago and it was an instant lift-me-up.  It’s colourful, bright in flavour, and full of wholesome ingredients.  A bowl of sunshine on an otherwise dreary day.

On a more positive note, it’s March and I already feel like my spirits are lifting.  Next weekend is one of my favourite times of the year.  Any guesses?  Drumroll please…

Next weekend we “spring forward” for Daylight Saving Time!  I may be the only person on the planet who gets excited about turning the clocks forward.  Yes, it’s a drag to lose an hour of sleep but I firmly believe that the joy of leaving work in daylight is worth a day or two of sleep deprivation.  Spring is just around the corner…

Moroccan Quinoa Salad

 

Moroccan and Rollin’ Quinoa Salad (from The Looneyspoons Collection)

1 cup uncooked quinoa, rinsed
2 cups reduced-sodium vegetable broth
1/4 cup dried currants
1 tsp curry powder
1 tsp ground cumin
1/2 tsp ground coriander
1 tsp honey
1/2 tsp salt (I omitted the salt)
1 cup canned no-salt-added chickpeas, drained and rinsed (I used an entire 19 oz can)
1/2 cup each finely chopped red bell pepper, grated carrot, and diced English cucumber
1/3 cup chopped green onions (I think I would use a little bit less next time)
2 tbsp olive oil (I used only 1 tbsp)
2 tbsp freshly squeezed lemon juice
2 tbsp minced fresh mint leaves (I omitted the mint)
1/4 tsp freshly ground black pepper

  1. Combine quinoa, broth, currants, curry, cumin, coriander, honey, and salt (if using) in a medium pot.  Bring to a boil.  Reduce heat to low, cover and simmer for about 20 minutes or until quinoa has absorbed all liquid.  Remove from heat.  Let stand covered for 10 minutes.  Fluff with a fork and leave uncovered to cool completely.
  2. Whisk together olive oil and lemon juice in a small bowl.  Set aside.
  3. When quinoa is cool, transfer to a large mixing bowl.  Stir in all remaining ingredients, including the olive oil and lemon juice mixture.  Mix well and refrigerate for at least an hour or two before serving.  Tastes even better the next day!

Makes 6 servings.  Per serving: 231 kcal, 7.4 g fat, 5.4 g fibre, 256 mg sodium

Nutritious and Delicious Kale Slaw with Red Cabbage, Carrot, and Apple

14 Nov

In the summer, I discovered that raw kale is far superior to cooked kale.  If left to marinate long enough, raw kale goes from being “grassy” (in the wise words of E) to fairly neutral in taste.  Best of all, it’s a sturdy green that keeps its texture days after being dressed.

The most recent addition to my cookbook collection, the Moosewood Collectives, is full of tasty, nutritious, and hearty recipes.  I’m itching to try each and every one of them… if only there were more hours in the day.  Last week, I came across a delicious sounding recipe for a “Raw Slaw.”  Kale, red cabbage, carrot, and apple.  It sounded easy enough, plus it was another way to lessen my apple stockpile.  The recipe also called for the addition of fresh thyme, which I was hesitant to purchase.  Not because I don’t like thyme (in fact, I love it– the smell reminds me of my Mom’s old garden), but simply because I knew the leftover thyme would sit in my fridge and spoil.  As it turns out, the thyme was a nice addition but does not make the salad.  Feel free to include it or omit it as you see fit.

All in all, this salad was deeeeeeeeelicious!  So delicious that I made it not once but TWICE last week.  Partially because I now have a massive head of red cabbage in the fridge that needs to be used up.  Rotkraut anyone?

Kale Slaw with Red Cabbage, Carrot, and Apple

 

Our Favorite Raw Slaw (from Moosewood Restaurant: Cooking for Health)

3 tbsp olive oil
2 tbsp cider vinegar
1/2 tsp salt
1/8 tsp ground black pepper
1-1/2 tsp minced fresh thyme
dash of cayenne pepper
3 cups shredded kale, ribs removed
1 cup shredded red cabbage
1-1/2 cups grated carrots
1 cup grated apples

  1. In a cup, whisk together oil, vinegar, salt, pepper, thyme, and cayenne.  Set aside.
  2. In a large bowl, toss the kale, cabbage, carrot, and apple.  Add the marinade, stir well, and let sit at room temperature for at least 30 minutes.
  3. Serve at room temperature or chilled.

Makes 6 servings.  Per 1 cup serving: 92 kcal, 7 g fat, 1 g fibre, 212 mg sodium

 

Curried Sweet Potato, Carrot, and Red Lentil Soup with Ginger

27 Oct

With the weather now getting chillier, I’ve been craving soup.  More specifically, a hearty split pea soup.  I decided to pick up a package of green split peas on my way home from work yesterday so that I could whip up a soup for dinner.  First stop: Metro.  No green split peas in sight.  Afer perusing the price tags on the shelf, I realized that this particular Metro does not even SELL green split peas.  Geez.  I then swung by the Sobey’s upstairs that just opened last week.  Green split peas  = Sold out.  Oh the joys of downtown grocery stores.  On a related note, I also wanted to buy canned diced tomatoes and there was only one brand available… and they were charging $2.59 per can!!!! Outrageous!

Needless to say, I did not have soup for dinner last night.  Tonight was a different story, though.  I had red lentils on hand, along with a couple of sweet potatoes that have seen better days.  A search for “red lentil soup” led me to a recipe for a curried sweet potato, carrot, and red lentil soup with ginger. YUM.  You must make this soup!  Incredibly tasty, plus it’s full of heart-healthy soluble fibre (along with lots of other good stuff).  The spice from the curry powder perfectly balanced the sweetness of the sweet potato and carrots.

I was also really excited to use my not-so-new immersion blender for the first time.  I don’t know if I will go so far as to say that it was my best purchase ever, but it was much easier (and cleaner) than pureeing soup in batches using a food processor.  I’m definitely looking forward to making more soups this winter!

Curried Sweet Potato, Carrot, and Red Lentil Soup with Ginger

Curried Sweet Potato, Carrot, and Red Lentil Soup with Ginger
(from DinnerwithJulie.com)

1/2 tbsp olive oil
1 medium onion, chopped
2 garlic cloves, coarsely minced
1 tbsp grated fresh ginger
1/2 cup dry red lentils, rinsed several times to remove excess starch
1 medium sweet potato, peeled and cubed (approx 2 cups)
2 medium carrots, peeled and chopped
1 tsp curry powder
4 cups vegetable (or chicken) stock, preferably low-sodium
1/2 cup plain low-fat yogurt
salt and freshly ground pepper, to taste

  1. In a large pot, heat olive oil over medium heat.  Saute the onion, garlic, and ginger for 3 to 4 minutes.
  2. Add the lentils, sweet potato, carrots, curry powder, and stock, along with 1 cup of water.  Bring to a boil, then reduce the heat to low and simmer, covered, for 20 to 30 minutes until vegetables are tender.
  3. Add yogurt, season with salt and pepper to taste, and puree soup using an immersion blender.  Alternatively, allow soup to cool slightly then transfer it in batches to a blender or food processor, and puree until smooth.

Makes 4 servings.  Per serving: 220 kcal, 2.2 g fat, 8 g fibre

Spinach Lentil Salad

2 May

This blog is not all about spinach, despite the name, and yet oddly enough my first post is a recipe that includes (drumroll please)… spinach.  Surprise!  Totally unintentional but I happened to have some on hand and it’s such a versatile (and healthy!) ingredient.

I don’t usually use canned lentils but I had some leftover from a lentil cookie recipe that I recently whipped up (more on that another day).  I’d imagine the recipe would work just as well with dried lentils cooked in boiling water.

Spinach Lentil Salad

Spinach Lentil Salad


Spinach Lentil Salad

1/3 cup light vinaigrette (recipe below)
1 can (19 oz) lentils, drained and rinsed well
1 green onion, minced  (approx 1/4 cup)
1 large carrot, peeled and grated
2-3 tbsp raisins
2 large handfuls of baby spinach, coarsely chopped

  1. Combine lentils, green onion, carrot, raisins, and spinach in a medium bowl.
  2. Toss with light vinaigrette and let sit in the fridge for a couple of hours before serving to allow flavours to meld.

Makes 4 servings.  Per serving: 180 kcal, 4.2 g fat, 9 g fibre, 85 mg sodium

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Light Vinaigrette (from “Power Eating”)

1/2 cup no-salt added chicken or vegetable stock (or 1/2 cup water + a few dashes each of onion powder and garlic powder)
3 tbsp canola oil
3 tbsp white wine vinegar
1 tbsp Dijon mustard
1/4 tsp freshly ground pepper
1/8 tsp salt

  1. In a jar, combine all ingredients.  Secure lid and shake to mix well.
  2. Store in fridge for up to 1 week.

Makes approx 3/4 cup.  Per 1 tbsp serving: 36 kcal, 4 g fat, 55 mg sodium