Category: Recipes

Kohlrabi – How do you eat this unique veggie?

kohlrabi soup 4Kohlrabi is tender, crunchy vegetable, a cousin of cabbage and turnip. Kohlrabi is an excellent source of vitamin C and is also a good source of fibre which can help keep you regular, lower your cholesterol and control your blood sugar. It’s great tasting raw and cooked! Be sure to peel the rough skin of the bulb before eating, and you can use the leaves like any other green leafy veg. It’s a favourite in our family and here are some ways we enjoy kohlrabi most:

Raw – Kohlrabi adds a lot of crunch and a bit of a kick to dishes. Peel kohlrabi bulbs and then slice, chop or grate. For a veggie snack cut kohlrabi into sticks & serve with a hummus dip, for salads and slaws chop finely or grate.

Cooked – bake, steam or boil as you would with other veggies.  My family loves soups and Kohlrabi soup is favourite. Here is my version of using this fresh veggie for taste and nutrition boost:

Kohlrabi Soup (makes 4 servings)

kohlrabi soup 1

  • 4 kohlrabi bulbs (500 g) peeled and diced small
  • 1 cup kohlrabi leaves finely chopped
  • 1 onion chopped
  • 1 tbsp vegetable oil
  • 3 1/2 – 4 cups ( ~1 liter) water or unsalted vegetable broth
  • 1/2 cup chopped parsley
  • hot red pepper flakes, ground black pepper and salt to taste
  1. Peel kohlrabi and onion, dice into small (1 cm cubes)
  2. Wash Kohlrabi leaves well and chop finely
  3. Heat oil in a medium size pot
  4. Add onion and kohlrabi to pot and sauté for 3 minutes, stirring continuously
  5. Add kohlrabi greens saute for 2 more minutes
  6. Cover vegetables with water (or unsalted broth) and bring them to a boil. Cover and simmer until the kohlrabi is tender
  7. Season with chopped parsley, hot red pepper flakes, ground black pepper and salt to taste

Did you know NEW nutrition facts table formats will be appearing on Canadian packaged foods soon? Since we develop nutrition facts tables for clients, we wanted to show you what they look like using this Kohlrabi Soup recipe as an example. See the Nutrition Facts Table below. Notice the prominence of calories and the explanation of  % Daily Values – where 5% is a little and 15 % is a lot.  Our Kohlrabi soup, per 250ml serving is only 60 calories and gives you 4 grams of fibre (13% of the daily value) making it a good source fibre!  A serving of this soup is also an excellent source of Vitamin A and C. Enjoy it for taste and good health! What’s your favourite way to eat kohlrabi? Share your recipes here.

kohlrabi soup NFT

 

 

 

Savory granola bars with ancient herbs

Be adventurous with food! These savory granola bars are super trendy with ancient herbs such as rosemary and thyme, and are tailored for gut-health.  Created with Chef Eric Deletroz  this health-booster recipe is high in fibre, easy to make and tastes GREAT! Presented at the 2016 Digestive Health Summit in Toronto to healthcare professionals and consumers these unique on the go bars were a hit and are ready to fill your hunger gap too. Enjoy!

gut health digestive health recipe 2016

Try one today:www.CDHF.ca/GutBoosterRecipes
http://ow.ly/d/5BpO

How to Cook Perfect Green Veggies – make ahead 2 step blanching method

green-veg-cook-recipeHere is my secret tip for tasty make ahead vibrant green veggies. It’s called blanching – where the veggies are placed briefly into boiling water then removed and plunged into an ice bath that stops the cooking. Blanching is a terrific preparation method to partially cook veggies making them a bit softer and removing any strong taste without compromising nutrition. You can serve blanched veggies directly or keep them in the fridge for up to 5 days. Use blanched veggies as salad boosters or reheat for a quick dinner side dish. It’s also a terrific pot luck dinner contribution where you prep ahead at home, store in fridge and upon arrival at the host’s home you only need to reheat briefly for a healthy and tasty side dish.

  1. Boil a large pot of water (you can add 2 Tbsp lemon juice to the water for flavour boost). Prepare your ice water bath and a dish with a tea towel to dry the veggies. (see pictures top row)
  2. Wash and clean you green veggies.
  3. Drop a small batch of veggies into boiling water for 2 min (3 min max. if you must). Repeat steps below until all your veggies are blanched.
  4. Take out veggies from boiling water using long handle tongs or slotted spoon & toss them into ice water bath for a few minutes to stop the cooking.
  5. Remove cooled veggies from ice bath, shake out water and place them on clean tea towel to dry.
  6. Place all your blanched veggies in a covered container and store in the fridge for up to 5 days.
  7. Enjoy cold in salads or reheat on stove top in a pan with 1 Tbsp vegetable oil. Top with toasted almonds for a tasty and nutritious side dish.

Bon appétit

Hardy Pulse & Tomato Soup

I love making this hardy soup on a weekend afternoon when it can simmer for over an hour. It makes a terrific meal and is great for lunches or a 2nd meal during the week. The health boost comes from pulses (split peas), whole grains such as barley and the veggies of course. Enjoy!

Ingredients

1 tbsp. vegetable oil
1 onions diced
1/2 cup of split peas (mix up green, red and yellow)
¼ cup rice
¼ cup pearl barley
28 oz (796) ml can diced tomatoes
6 cups low sodium broth
Cilantro or parsley for garnish

Preparation

Chop onion and saute in 1 tbsp vegetable oil
Add split peas, rice and pearl barley, saute for 2 minutes
Add tomatoes and broth, stir well
Bring to a boil, reduce heat, cover and cook for 70 minutes. (Stir occasionally, add a cup of water if you prefer more broth in your soup.)
Garnish with cilantro or parsley and serve.

10 servings.

Crunchy Edamame Salad with Fibre & Protein Boost

Do you love crunchy salads? Try my nutritious, tasty and easy dish that’s a hit every time. One serving of this salad is a source of fibre, has 6 grams of protein and you get 10% of your recommended daily intake of iron! What’s the secret of this nutrition boost? A little serving of Edamame! Edamame is a green soybean that is harvested when soybeans are still young. It is packed with fiber, protein and has a bit of iron too.  You can find Edamame beans in the frozen food section of your grocery store. Enjoy them warm or cold – as a snack, side dish or in salads.

crunchy-salad

1 c Edamame
1/3 c cucumber chopped
1/3 c celery chopped
1/3 c radish chopped
1 green onion chopped
2 Tbsp of your favourite vinaigrette

Chop, mix, top with your fave vinaigrette & enjoy. (Serves 2)

Nutrition Information per serving:  Calories 145, Fat 11 g, Carbohydrate 7 g (including Fibre 3.5 g), Protein 6 g.

TIP: Make a double batch and take it for lunch the next day. 

Dietitian’s 3 Ingredient Healthy Smoothie:

smoothie 2015 dec

Smoothies are all the rage and rightly so. It’s a fun and easy way to combine tasty and good for you ingredients. Take this 3 ingredient recipe and make it your own.

  • 1 cup fruit (fresh or frozen) and/or veggies (try some spinach or kale)
  • 1 cup liquid (milk,  or almond or soy milk, 100% fruit juice)
  • 2 Tbsp. Protein Boost – (whey powder or skim milk powder).
  • Mix in all ingredients in a blender and enjoy!

Cauliflower – a best bet veggie & recipe tips

cauliflower recipe

Cauliflower is a member of the cabbage family and is a surprisingly nutritious and delicious veggie. 1 cup of cauliflower is only 28 calories, with 2 grams of protein and 6 grams of total carbs which includes 2grams of fibre.[1]  Cauliflower is also chock full of vitamins and minerals. It is an excellent source of Vitamin C and Folate and a good source of potassium and vitamin K. Researchers found calciferous vegetables which includes cauliflower contain phytochemicals that help the liver eliminate cancer-causing substances.[2] So why not give cauliflower a try? It is in season most of the summer and fall. You can enjoy it raw (think salads, veggies and dip) or cooked. Toss it into soups, steam it, grill it or bake it. Here is one of my family’s favourite cauliflower recipes – it’s so simple with only 3 ingredients and everyone loves it.

Smoked Paprika Cauliflower

Makes 4 servings

  • 1 head cauliflower broken into florets
  • 3 tablespoons of olive oil
  • 1 teaspoons of smoked paprika. ( You may substitute with regular paprika, but the taste will be quite different).
  1. Mix oil and smoked paprika in a small bowl and pour mixture in a baking dish
  2. Add cauliflower florets  and mix well till coated with oil/paprika mixture
  3. Bake in 350 F oven for about 30 minutes till tender.

Nutrition Information per serving:  Calories 130,  Fat 11 g, Carbohydrate 7 g (including Fibre 4 g), Protein 3 g. Excellent Source of Vitamin C, Folate and Vitamin K; Source of Potassium, Vitamin E.

What is your favourite way to eat cauliflower?

[1] Health Canada, Canadian Nutrient File (2016)

[2] Richard Beliveau & Denis Gingras, Foods that Fight Cancer (2006)

 

Stuffed Chinese Wontons (Soup)

Stuffed wontons are easy to make! These classic Chinese dumplings are one of our favourites. We add them to soups along with cooked veggies for tasty meal. Wontons can be made ahead and individually frozen. I use a small cookie sheet to freeze the uncooked wontons. Once frozen, I move them to a sealed plastic container and store them in the freezer until needed.

Ingredients for 25 wontons

25 wonton wraps – 3 inch square each (200 g package of wonton wraps makes about 25 wontons)

Filling

¼ lb ground pork (you may substitute ground TOFU for a veggie option)
2 TBSP (about 5) water chestnuts chopped
2 dried mushrooms (soak 5 min, drain, chop)
2 TBSP green onions chopped
1 TBSP soy sauce (sodium reduced)
1 tsp sesame oil
1 tsp garlic, grated
1 tsp fresh ginger root, grated
½ tsp oyster sauce
Salt pepper to taste
¼ tsp hot sauce (optional)

  1. Mix filling ingredients and stir well to form an even mixture
  2. Lay wonton wraps on counter, fill the centre of the wonton wrap with about 1 teaspoon of filling
    wonton prep
  3. Wet the edges of thewonton and fold wonton in half (forming a triangle). Join the edges, press to seal
    wonton steps
  4. Fold over the wontons pressing the tips together  [If freezing wontons do so before cooking them]
  5. Add wontons to simmering stock or soup. Simmer for about 10 minutes. (12 minutes if using from frozen)

    Veggie boost for your wonton soup

        In a skillet, stir fry 1 cup of veggies you have on hand.  (mix of carrots, onions, broccoli or bokchoy, frozen peas) Add to the soups broth and wontons for a more filling meal. Enjoy!

wonton soup

Nutrients per serving (5 meat wontons only)  Calories 170; Fat 4 g, Protein 8.6 g, Carbohydrate 25 g

 

Garlic mushroom bulgur with chickpeas

bulgur chickpea take 2My husband loves to cook and has always started his meal planning with the question ‘What’s the meat?’ Since our daughter has been favouring vegetarian dishes, his meal planning for her birthday dinner started with a new question “What’s the veggie?”  He came across this terrific looking recipe by Becca on her Amuse Your Bouche website. Our first taste of Garlic mushroom bulgur with chickpeas was a hit. I made some modifications to suit Canadian ingredients for family meals and we’ve enjoyed this delicious recipe many times. Whether you’re looking for a Meatless Monday Meal or taking on the pulse challenge, this dish is a best bet! Enjoy.

Prep time 10 mins; Cook time 20 mins;  Total time 30 mins
Recipe type: lunch or dinner
Yield:  4 servings

Ingredients

  • 1 Tbsp (15 g) butter
  • 1 Tbsp (14 ml) olive oil
  • 4 cups (1000 ml) mushrooms sliced (a mix of shitake and/or cremini add a unique flavour)
  • 6 cloves garlic, minced
  • 1 cup (170 g) bulgur wheat
  • 2 cups (500ml) vegetable stock
  • 1 can (400 mL) drained chickpeas (yields about 250 g edible portion)
  • Black pepper
  • 2 Tbsp fresh basil, chopped
  • ½  cup (60g) sharp cheddar cheese, grated
  • 1 bunch (340 g) fresh spinach or one package frozen spinach (300 g, about 1 ½ cups) thawed and drained

Instructions

  1. Melt the butter in a large saucepan along with the olive oil, and cook the mushrooms and garlic over a medium-low heat for 5 minutes, until soft.
  2. Add the bulgur wheat, vegetable stock and the chickpeas. Season with plenty of ground black pepper. Simmer very gently for around 10 minutes, or until the bulgur is al dente. Stir every couple of minutes to ensure the bulgur doesn’t stick to the pan. If the liquid has nearly all been absorbed / evaporated before the bulgur is ready, just add a little more.
  3. When the bulgur is cooked and there is minimal excess liquid add the spinach, and cook for 5 more minutes until the spinach is tender.
  4. Stir in the chopped basil and cheese stirring continually, until the cheese has melted.

Nutrition Information per serving:
Calories 350; Fat 13 g; Carbohydrate 45 g;  Fibre 11 g;  Sugars 3.5 g; Protein 18 g;  Very high source of fibre and chock full of naturally occuring vitamins and minerals.

Modified by Lucia Weiler RD, from Becca @AmuseYourBouche

 

Orange and Cucumber Navy Bean Salad

2016 is the year of PULSES (dry peas, beans, lentils, chickpeas) Eating pulses is easy, delicious, good for you and good for the planet. Find more recipes, information and ways to get involved at www.pulsepledge.com

pulse recipe 2016 salad