Stuffed Eggplant – Italian style

eggplant 1Want to eat healthy Mediterranean style? Try this tasty stuffed eggplant dish. Wholesome ingredients, with a little bit of olive oil pack in lots of nutrients with a very high source of fibre to boot. If you took the pledge to make veggies #HalfYourPlate – this dish is for you.

Prep: 10 mins    Cook: 40 mins     Easy           Serves 4

INGREDIENTS

  • 2 eggplants
  • 1 large onion finely chopped
  • 3 garlic cloves, finely chopped
  • 15 cherry tomatoes, halved
  • 1/3 cup pitted black or green olives, chopped
  • 1 cup of spinach leaves chopped
  • handful basil leaves, chopped
  • 1 cup mozzarella cheese, shredded
  • 2 tbsp olive oil (divided)
  • Ground black pepper to taste

METHOD (see pictures below)

  1. Heat oven to 450 F
  2. Slice the eggplant in half lengthwise, leaving the stem intact. Use a small knife, cut a border inside each aubergine about 1 inch (2 cm). Using a teaspoon, scoop out the eggplant flesh, so that you have 4 shells. Brush these with a little of the olive oil, place on a baking sheet. Cover with foil and bake for about 25 mins.
    eggplant 2
  3. Chop the eggplant flesh you scooped out and place to one side. Chop onion and other veggies.
  4. Add the remaining (1 tbsp.) olive oil to a non-stick pot. Cook the onion and cook until soft. Add the chopped eggplant flesh and cook through. Add in the chopped garlic and halved cherry tomatoes and cook for 3 mins more. Stir in olives, basil and seasoning.
    eggplant 3
  5. When the eggplant shells are tender, remove from the oven and reduce heat to 400F. Pile stuffing into shells and sprinkle with shredded cheese
    .eggplant 4
  6. Bake for 5-10 min until the cheese is gooey and melted
    eggplant 5

Enjoy – #HalfYourPlate is veggies!

eggplant 6

Nutrient Analysis per serving
Calories: 250; Total fat: 15 g; Carbohydrates: 22g; Sugar: 9 g; Fibre 10 g; Sodium: 390 mg; Protein: 11 g

Very high source of fibre  Canada’s Food Guide Servings:  Vegetables  6.5, Milk and Alternatives 0.6

Adapted by Lucia Weiler RD, from bbcgoodfood.com

 

Roasted Buttercup Squash

roasted squash fall 2015 2014-09-24-06.27.02-3-940x705A warm and nourishing salad of roasted squash, cinnamon-y apples, and creamy feta atop tender greens with a generous drizzle of aged balsamic vinegar. Fits the bill for a light entree, or can fit in well with a larger meal.

Serves 4

Ingredients
1 small buttercup squash (or butternut or acorn), peeled, seeded, and cut into 1/4- to 1/2-inch thick wedges (about 11/2 cups)
4 tsp olive oil, divided
Salt and freshly cracked black pepper, to taste
2 small red apples, cut into rounds without skinning or coring, seeds removed
1 lemon, zested and juiced
1/2 tsp cinnamon
4 cups (about 4 big handfuls) mixed baby greens and/or baby spinach
Good quality extra virgin olive oil, to finish
3 T coarsely chopped fresh flat-leaf parsley
3 T coarsely chopped fresh chives (or 1 T dried chives)
3/4 cup (about 4 oz) creamy feta
Aged balsamic vinegar, to finish

Directions
1. Preheat oven to 395° F, and set a rack in the lower third.

2. Divide squash wedges between two large rimmed baking trays. Toss with 2 tsp olive oil, and a sprinkling each of salt and black pepper. Roast 30 minutes, or until the squash is tender and golden.

3. In the meantime, heat a large cast iron or other heavy-bottomed skillet over medium heat, and sauté the apple slices in 2 tsp olive oil until golden on both sides. Add the lemon zest, lemon juice, and cinnamon, and give the pan a good swirl. Immediately remove the skillet from the heat; set aside.

4. Divide the greens between four plates or pile them onto one large serving platter. Drizzle lightly with the extra virgin olive oil, and add a sprinkling of salt and black pepper. Arrange the warm squash wedges and apple slices on top of the dressed greens, and scatter over the parsley and chives. Garnish with the feta, and finish with a good drizzle of aged balsamic vinegar. Serve immediately.

Nutrient Analysis per serving
Calories: 219; Total fat: 15 g; Carbohydrates: 18 g; Sugar: 10 g; Sodium: 287 mg; Protein: 6 g

— RECIPE from Today’s Dietitian Magazine, COURTESY OF HEATHER GOESCH, MPH, RDN, LDN, AT HEATHER GOESCH NUTRITION, WWW.HEATHERGNUTRITION.COM.

Everyday Vinaigrette Recipe

everyday vinaigrette salad dressing recipe

This is one of my all-time favourite salad dressing recipes. It tastes great on any combination of salad greens and is so easy to make. Try the different vinaigrettes for a variety of flavours. After a while you won’t even need the recipe just remember 3 key ingredients (oil, vinegar and water in equal proportions ie. 2 tablespoons of each) flavoured with 3 more ingredients (garlic, mustard and black pepper.)  Enjoy!

Makes 6 tbsp (90 mL)

Ingredients

  • 2 tbsp (25 mL) olive or vegetable oil
  • 2 tbsp (25 mL) of either lemon juice, or rice vinegar, or apple cider vinegar or balsamic vinegar
  • 2 tbsp (25 mL)  water
  • 1 small clove garlic, minced
  • 1 tsp (5 mL)  Dijon mustard
  • Freshly ground pepper (and a pinch of salt if desired)

Directions

1.     In small measuring cup or bowl, or jar with screw top, combine all ingredients (oil, lemon juice /or vinegar, water, garlic, mustard, salt and pepper)

2.     Mix well.

Nutrition information per serving per 1 Tbsp (15 mL)

  • Calories: 42 calories
  • Protein: 0 g
  • Total fat: 5 g
  • Saturated fat: 1 g
  • Cholesterol: 0 mg
  • Carbohydrate: 1 g
  • Fibre: 0 g
  • Sodium: 11 mg
  • Potassium: 9 mg

 

by Anne Lindsay

Best Bean Salad Recipe

Best Bean SaladCanned beans are a time saver and work very well in this dish.

2- large tomatoes, chopped
1 can (540 mL/19 oz.) – mixed bean medley, drained and rinsed
¼ cup- finely sliced red or greeen onion
¼ cup – chopped fresh cilantro
2 tbsp – chopped fresh basil

Dressing

1 – clove garlic, minced
¼ tsp – hot pepper flakes
¼ tsp – freshly ground black pepper
A pinch of salt
1½ tbsp – extra virgin olive oil
2 tsp – balsamic vinegar
1 tsp – freshly squeezed lemon juice

  1. In a medium bowl, combine tomatoes, bean medley, red onion, cilantro and basil
  2. Dressing: In a small bowl, whisk together garlic, hot pepper flakes, black pepper, salt, oil, vinegar and lemon juice
  3. Pour dressing over bean mixture and toss gently to coat. Cover and refrigerate for at least 1 hour, until chilled, or for up to 1 day.

Makes 6 servings

Tip: Be sure to wash cilantro thoroughly, as it may have some soil hidden among the leaves
Serving Idea:  Add half an egg salad sandwich and a glass of milk for a satisfying lunch.

Nutrients per serving:

  • Energy:  143 calories,
  • Fat  4.3 g
  • Saturated fat 0.7 g
  • Sodium 379 mg (16 %DV)
  • Carbohydrate 21 g
    Fibre  6 g (24 % DV)
  • Protein: 7 g
  • Calcium 43 mg (4%DV)
  • Iron  1.2 mg (9% DV)
  • High in Vitamin A, C and Folate

 

by Lucia Weiler, RD as published in COOK! by Dietitians of Canada

Recipes