Eat your Veggies

I don't like broccoli.  I'm really trying.  The other night I made carrots and broccoli and used a 'veggie gravy' I got from the Woman's show.  You can find them with the other packaged instant gravies in your local supermarket.  It was basically a cheese sauce and it was really good.  I had to drown my broccoli in it but I ate it. : )  I do like raw broccoli or at least I tolerate it.  So that's something.  It's a super food!  If you have any recipes for broccoli, send them my way.

Chicken and Gravy with Puff Pastry

This recipe is from one of my favourite food blogs, Picky Palate.  She has some great recipes and ideas!!  Check it out.

This dish is super easy to make.  Tonight I made it with rice because I was out of puff pastry.  It is SO DELICIOUS!  A link to Picky Palate is in my sidebar as well.

Click on 'Picky Palate' above to get the recipe.

Enjoy!

Tuna Cakes with Tartar sauce - round 2

So I made tuna cakes a while back if you recall, without an egg. They turned out not too bad but this one was a little bit better, just because it wasn't so mushy in the middle and it held together a bit better. I also made tartar sauce to go along with it this time and it was nummers. I doubled the tuna cake recipe to feed all five of us. I used less saltines than it called for and I added some feta cheese to it!!

~ 1 (6 oz.) can tuna, drained
~ 1 egg, beaten
~ 1 tbsp. onion, minced
~ 1/4 tsp. Worcestershire sauce
~ 12 Saltines, crumbled
~ 1/4 c. skim milk
~ 1/4 tsp. butter
~ Dash of pepper
~ handful of feta cheese (optional)

In medium bowl combine all ingredients except butter and shape into 6 equal patties. In 10 inch nonstick skillet, heat butter until bubbly and hot; add patties and cook over medium heat, turning once, until browned on both sides.
Makes 2 servings, 3 cakes each.

Tartar sauce

~ 1 cup mayonnaise
~ 1 tablespoon sweet pickle relish
~ 1 tablespoon minced onion
~ 2 tablespoons lemon juice (optional)
~ 1 tsp. dill weed
~ salt and pepper to taste

Mix altogether and refrigerate for 1 hour before using.

Curried Sweet Potato Soup

My friend who contributed this recipe said her hubby raved about this soup. They both loved it!! And it has 3 super foods in it!! This sounds perfect for a crisp, fall day!

~ 1 large sweet potato
~ 3/4 cup canned light coconut milk
~ 2 1/4 cups vegetable or chicken broth
~ 1 red bell pepper, cored, seeded and diced in to 1/2 inch pieces
~ 1 1/2 tsp curry powder
~ 1 15 ounce can adzuki beans (she used Kidney beans and they were great)
~ 2 packed cups coarsely chopped baby spinach leaves
~ 1/4 cup coarsely chopped mint or cilantro
~ 1/2 tsp sea salt

Microwave sweet potato until very tender. Split potato in half with a knife. Use a pot holder to hold each half and scoop pulp into a medium saucepan.

Add coconut milk and mash with a potato masher until fairly smooth. Stir in broth, red pepper and curry powder. Bring to a boil and then reduce heat and simmer 10 minutes.

Stir in beans and heat through. Stir in spinach; keep stirring until just wilted. Ladle into 4 shallow bowls and top with mint or cilantro and salt.

Enjoy!

~ Courtesy of Sarah B.

Super Foods

We've all heard of these foods that are super healthy for us and how we need to increase our consumption of them to reduce heart disease, reduce our risk of cancer and lower cholesterol. I was reading my recent copy of FITNESS magazine and they had an article on super foods as well as a calendar of recipes for the entire month of October.

I was pleasantly surprised that I am better now than I used to be about incorporating these foods into my diet. All except maybe broccoli. Not a fan. But I'm trying! If anyone has any yummy recipes for broccoli or recipes that include any of these super foods, email me and I'll share them with our bloggies.

Broccoli

Good for your bones and reducing risk of cancer

Microwave it to preserve up to 90% of broccoli's vitamin C (Steaming or boiling holds just 66% of nutrient).

Salmon

Source of Omega-3 fatty acids which help to reduce heart disease, cancer and depression. Also good for your brain and memory!

Dark Chocolate

Just one-fourth of an ounce daily can reduce blood pressure. Rich in antioxidants which reduces bad cholesterol and increases good cholesterol.

Potatoes

Red and sweet potatoes help in cancer fighting and are immune-boosting. Contain about same amount of folate as spinach or broccoli!
Let potato cool before eating. It helps you burn about 25% more fat after a meal due to a fat-resistant starch.

Walnuts

Contains the most omega-3 fatty acids of all nuts. Improves mood and fights cancer. Helps to regulate sleep, have a few for dessert!

Spinach

Contains lutein - good for your eyes, immune-boosting antioxidants. Most effective out of all cancer-fighting fruits and veggies.

Avocado

Rich in healthy fats, lowers cholesterol. Contains folate and fiber which helps reduce heart disease. Add it to your salad to increase absorption of key nutrients in other foods!

Garlic

Powerful disease fighter, can inhibit bacterial growth including E. coli.

Anti-inflammatory properties, lowers cholesterol and blood pressure. Don't expose garlic to high heat for more than 10 minutes or it will lose it's important nutrients.

Beans

Eating a serving of beans, peas or lentils 4 times a week can lower risk of heart disease by 22%. May also help to reduce risk of breast cancer.

The darker the bean, the more antioxidants (good stuff) it contains.

Click on the word calendar above and it will take you to the super food recipes for everyday of this month! It also has a link to print a calendar out if you wish. Now go out and buy some superfood! Or at least one, it's a good start. : )

~ Info courtesy of Fitness Magazine