Tag Archives: food

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How to eat for a healthy, long life

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How to eat for a healthy, long life

“How’s the food?”

Gary McBlain — a Red Seal chef — is accustomed to hearing questions about dining at Amica Mature Lifestyles’ communities. But the queries typically depend on who’s asking. Sons and daughters want to be reassured that their aging parents will be eating wholesome meals. Seniors want to know if the food is delicious, fresh and varied.

“Fortunately, it’s all of the above,” says McBlain, who as Amica’s national director of culinary services, oversees the kitchens at premium senior living communities across Canada. “We know that coming to the dining room is an enjoyable part of the day for our residents and we create menus to keep them happy.”

Here, McBlain serves up healthy (and delicious) eating tips for seniors:

Get those veggies: It turns out that moms have been right for centuries — we can all benefit from the essential vitamins and minerals packed in fruits and vegetables. Opt for whole grains at least half the time, including oatmeal, brown or wild rice. Get the protein your body needs from lean meats and fish, and try going meatless by choosing beans, legumes, tofu and eggs. Amica’s menus flag dishes containing under 400 calories, 500 mg or less of sodium and less than 65 per cent of calories from carbohydrates.

Eat with the seasons: Anyone who’s ever eaten an apple off the tree or freshly picked corn on the cob knows that in-season produce is food at its best.

Shake up routines: Everyone has their personal favourites, but don’t be afraid to try new foods. You might find something you like, and you’ll give your body a different infusion of essential nutrients. “Imagine eating at the same restaurant every day,” says McBlain. “We go to great lengths to offer variety because we recognize that our residents don’t always want to eat the same things.”

Choose tender meats and fish: If you have trouble chewing due to weakened jaws or dental issues, choose your protein and cooking style wisely. Chefs at Amica braise ribs, beef stew or a leg of lamb to keep them moist. “We’d serve a pork tenderloin instead of other cuts of pork so the meat stays tender,” says McBlain. Most salads avoid the use of seeds and nuts so they’re easier for seniors to chew.

Keep your tummy content: The digestive system slows down as we age, so seniors need to pay special attention to fibre and hydration. Fresh vegetables, fruit and whole grains will help, along with staying active and drinking water. Hydration could include a glass of herb or citrus-flavoured water.

Right-size your meal: Most seniors lack the appetite to plough through a platesized steak or a mountain of pasta. Smaller portions are ideal to get a variety of delicious and healthy foods throughout the day.

Dine with a friend: Make meals an enjoyable experience. “If you live alone, have coffee with a friend or invite your neighbour for tuna sandwiches — it doesn’t have to be fancy,” says McBlain.

https://www.amica.ca/

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Lifestyle tips for healthier eating

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Lifestyle tips for healthier eating

Today’s on-the-go lifestyles and the abundance of tasty, tempting fast food options can make sticking to healthy eating goals challenging. But maintaining a nutritious and appetizing diet can be easier than you think.

The College of Family Physicians of Canada’s Prevention in Hand website offers one-stop-shopping for current information from numerous healthcare organizations to support your individual wellness, healthy lifestyles and the prevention of chronic diseases. Here is what some of their resources say about helping you and your family make good nutrition choices:

Make a plan: Take a few minutes on the weekend to plan out healthy meals and snacks for the upcoming week, including brown bag lunches for work and school. Having the dishes planned and ingredients purchased will encourage you to follow through on smarter eating and avoid reaching for the vending machine.

Find friendly fat: It’s a myth that all types of fat are bad for your body. Healthy fats and oils help us absorb nutrients and add flavour to foods. Opt for natural fats from avocados, nuts and seeds, and oils like olive, coconut and flaxseed.

Make it a ritual: Research shows that eating together as a family can help you make better food choices, so try to enjoy at least one meal together every day. If varying work and school schedules prevent you from eating together, try breakfast together instead of the traditional family dinners. An omelette bar loaded with veggies is a fun and nutritious way to start your day.

Eat the rainbow: Enjoying a variety of fruits and vegetables with all the colours of the rainbow ensures you receive lots of vitamins, nutrients, fibre and antioxidants. Aim for at least one dark green and one orange piece of produce every day.

Try a meatless Monday: Avoid foods that are high in sodium, fat or cholesterol and go with healthier options with natural ingredients and nutrition – fresh fruit, vegetables or grains. Try a meatless Monday with protein sources like lentils, beans and tofu. Reduce your sodium intake by seasoning dishes with herbs and spices rather than salt. Find more information at www.preventioninhand.com.

Prevention in Hand
Easy Home Cooking Contest
Grand Prize Winner

One meal bowls are so popular right now. Swap up the usual rice with delicious spaghetti squash (you can even use leftovers) to make this very flavourful and fibre rich dinner.

Robyn in Kelowna was inspired to make this dish after her first day at a new job in a new city. With limited cooking equipment in her new home (like a pot to make rice), she got creative making a rice bowl with spaghetti squash and a fish caught locally by a friend.

Preparation time: 20 minutes

Marinating time: 20 minutes
Cook time: 45 minutes
Serves: 4

Ingredients

  • 1/4 cup (60ml) sodium reduced soy sauce
  • 2 tbsp (30ml) vinegar
  • 1 tbsp (15ml) minced fresh ginger
  • 2 garlic cloves, minced
  • 1 lb (453gr) filet of salmon, skinned
  • 1 spaghetti squash
  • 2 cups (500ml) matchstick carrots
  • 1 cup (250ml) sliced mushrooms
  • 1 tbsp (15ml) canola oil
  • ¼ tsp (1ml) each salt and pepper
  • Kimchi mayo
  • ½ (125ml) prepared kimchi
  • Light mayonnaise

Directions
Combine soy sauce, vinegar, ginger and garlic in shallow dish. Add salmon and turn to coat both sides. Cover and refrigerate for 20 minutes.

Meanwhile, cut squash in half lengthwise and remove seeds. Place cut side down on parchment paper lined baking sheet and roast in 425F (220C) oven for about 30 minutes or until tender when pierced with a knife. Set aside.

Toss carrots and mushrooms with oil, salt and pepper; spread onto one side of parchment paper lined baking sheet. Place salmon on other side and drizzle with marinade. Roast in oven for 15 minutes or until fish flakes when tested.

In a blender, puree kimchi and mayonnaise until smooth.

Using a fork, scrape out squash and divide among 4 bowls. Top each bowl with 1/4 of the salmon and vegetables. Add avocado and a spoonful of kimchi mayo to serve.

Nutrition information per serving
Calories: 620 kcal
Protein: 30 g
Fat: 37 g
Carbohydrate: 48 g
Fibre: 11 g
Sodium: 1,127 mg (from the soy sauce)
Calcium: 162 mg
Iron: 3 mg

Source: News Canada

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Travel: Dominica

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Travel: Dominica

The Ultimate Island Retreat

By Kate Robertson

Dominica is a little-known Caribbean island, located above Martinique in the Lesser Antilles. Comprised mostly of mountainous rainforest, it has few beaches; however, with its hot springs, freshwater lakes and fabulous diving spots, it’s become an attractive eco-tourism destination. Here, the pace is so slow, the air and water so clean, and the food so fresh – every day feels like a a little piece of heaven.

LOCAL CUISINE AND LIBATIONS

After tourism, agriculture is the second most important economical source for Dominica. Much of the food on the island is still grown organically, as farmers have stuck to traditional planting methods. The island is self sufficient with fruit and vegetables, as long as severe weather doesn’t play havoc with the growing season.

A Kalinago Native, Traditional Basket Weaving;

Local cuisine has a creole influence. Stews, fish, and smoked, jerk-like meats are popular. Side dishes (root vegetables) are commonly called provisions. Protein is often served with starchy carbs like yams and potatoes, along with carrots, beans, rice and a green salad.

Portsmouth is the second largest city in Dominica, with approximately 3,000 residents. When visiting, check out the Strawberry Restaurant, with its brightly coloured pink and blue exterior. The daily specials are definitely worth trying, and pair it with an island-brewed beer called Kabuli. For a tropical taste explosion, the passion fruit and coco milk smoothie is a must.

Cabrits National Park

Roseau is the capital of the island, with more than 20,000 people – one-third of the island’s population. Located on the Castle Bruce Highway, between Roseau and Portsmouth, is the Islet View Restaurant. It’s not much to look at from the outside, and inside the decor could best be described as shabby-chic, but it’s the outside patio that’s worth the visit. With a stunning view of the ocean, locals claim that their local rums will treat whatever ails you. Here, they have a large selection of rums mixed with various herbs, as well as a killer rum punch.

Emerald Pool

JOURNEY THROUGH PARADISE

Commonly referred to as the Nature Island, Dominica has maintained a significant portion of land as a national forest reserve. It’s the only Caribbean island with a long-distance hiking trail, called the Waitukubuli – which means ‘tall is her body’, referring to the tall island mountains. You can walk the trail from one tip of the island to the other – 185 kilometres. The trail is divided into 14 segments. Ranging from easy to difficult, each segment takes four to five hours to complete. Through each stretch, you’ll pass through rainforests, coastal villages and old estates, and along beaches and coastal ridges. Hummingbirds and parrots are in abundance, as is the Jacko (or Sisserous), which is their national bird. The landscape is truly spectacular with lush greenery, vines, trees, ferns and orchids – some 85 different species on the island.

The forests on the north side of the island were hit hard by Hurricane Maria in September of 2017. Tall trees were topped, so without its full canopy, it’s somewhat surreal, but still beautiful. Regrowth is now evident, and several volun-tourism initiatives are now in operation.

Sunset at Picard Beach Cottages

After trekking through the forest, finish your day with a fresh-water swim at Emerald Pool. A short hike takes you to a waterfall, which empties into an emerald-coloured pool. The setting is so achingly beautiful that you will feel like you’re in a scene from a movie. In fact, several scenes from Pirates of the Caribbean: Dead Man’s Chest, were filmed on the island.

Dr. Birdy, a guide on the Waitukubuli Trail

TRAVEL TIPS:

  • Air Canada has daily flights from Toronto to Barbados. From there, Dominica is a one-hour flight on a small carrier.
  • Arrange for a rental car at the airport, or hire a guide who will help you with itineraries and take you anywhere on the island, for a very reasonable rate.
  • For the the Waitukubuli Trail, you will need to buy a pass. You can use a trail map or hire a guide for most sections of the trail.
  • Check with the Discover Dominica Authority for updates on activities and trails that may have been affected (or closed) due to Hurricane Maria.

FOUNTAIN OF YOUTH

If you’re looking for a less strenuous holiday, or want to mix the hiking with with some R&R, the Picard Beach Cottages in Portsmouth will quiet your soul and your mind, with crashing waves and polaroid sunsets. The salty, floral-sweet air and the sound of melodious birds, help to stimulate your other senses.

In Roseau, get lost in the Caribbean ambiance while floating in the infinity pool at the historical Fort Young Hotel. Indulge in a Dominican- style massage at Nature’s Caress for another level of relaxation.

This wild, largely untouched, island is being called the modern day fountain of youth, with more than their proportional share of centenarian residents.

dominica.dm

Kate Robertson can be reached at kateflyingsolo@gmail.com

 

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Celebrate Heart Month with healthy habits

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Celebrate Heart Month with healthy habits

With February being Heart Month, consider these ways to help keep your heart healthy.

Many risk factors for heart disease and stroke are in your control, including diet. With February being Heart Month, consider the following ways to help keep your heart healthy:

Maintain a healthy weight: Keeping your weight in check isn’t easy, but the payoff to your heart is worth it. Managing your weight through diet and exercise can help reduce high blood pressure.

Reduce stress: Stress can increase the risk of heart disease and stroke — and even that’s something to stress over. Everyone can get stressed from time to time, so learn what your stressors are and find coping strategies.

Get moving: Exercise does much more than get your heart rate up. Adding regular activity into your routine can also help manage weight, encourage healthy eating habits and reduce stress.

Eat well: Making heart healthy choices don’t have to be boring or bland. Including more plant-based foods in your routine is a good place to begin. Start with simple swaps like using margarine in place of butter.

Celebrate Heart Month with this tasty Quinoa Bowl or visit becel.ca for more delicious, plant-based recipes.

Quinoa Bowls with Golden Turmeric Cauliflower
Prep time: 10 minutes
Cook time: 25 minutes
Serves: 4

Ingredients:

  • 1 small head cauliflower (about 1 lb/450 g), trimmed and cut into bite-size florets, about 5 cups
  • 4 tbsp (60 mL) Becel with Avocado Oil margarine, melted and divided
  • 1 small red onion, chopped
  • 1 cup (250 mL) uncooked quinoa
  • 2 tbsp (30 mL) chopped fresh mint
  • 1/2 tsp (2 mL) turmeric
  • 1/2 tsp (2 mL) ground cumin
  • 1 large avocado, peeled and sliced
  • 1/4 tsp (1 mL) crushed red pepper flakes (optional)

Directions:

  1. Preheat oven to 425° (220°C). Combine cauliflower and 4 tsp (20 mL) margarine and arrange on two-thirds of a rimmed baking sheet. Combine red onion and 2 tsp (10 mL) margarine and arrange on remaining third of baking sheet. Roast until cauliflower is browned and slightly crispy and onion is tender; about 25 minutes.
  2. Meanwhile, cook quinoa according to package directions. Fluff with a fork and stir in mint. Combine remaining margarine, turmeric, cumin and red pepper flakes and stir into quinoa. Divide quinoa between four bowls. Top each evenly with cauliflower, red onion and avocado.

EAT MORE VEGGIES

As one of the top food trends, everyone is talking about the power of plant-based eating— but putting it into practice can seem daunting. Choosing a plant-based diet isn’t necessarily an overnight switch, nor does it have to mean a complete diet overhaul. Simplify the pressures of doing the plant-based diet “right” with swaps to introduce plant-based eating into your daily routine.

  • Swap zucchini noodles for pasta to get another serving of vegetables into your dinner.
  • Add natural sweetness to your oatmeal and smoothies with bananas or dates.
  • Get your omega-3s from flax and chia seeds.
  • Trade your taco shell for a lettuce cup, adding extra crunch.
  • Forget the mayo — use avocado to make your salad dressing creamy.
  • Opt for chickpeas or lentils as a protein-packed meat alternative.
  • Replace butter with margarine, which is made with plant-based oils, in cooking and baking.

Try these recipe for inspiration.

Vegan Kale and Chickpea Sauté
Prep time: 10 minutes
Cook time: 8 minutes
Serves: 4

Ingredients:

  • 1/4 cup (60 mL) Becel Vegan margarine, divided
  • 1/2 cup (125 mL) chopped onion
  • 1 can (470 g) chickpeas
  • 2 tsp (10 mL) chopped garlic
  • 1 bunch kale, chopped, with tough stems removed (about 9 cups)
  • 1 small lemon, cut into wedges

Directions:

  1. Melt 1 tbsp (15 mL) margarine in large non-stick skillet over medium-high heat and cook onion, stirring occasionally until tender and starting to brown; about 5 minutes. Stir in chickpeas and garlic and cook, stirring until fragrant; about 1 minute.
  2. Stir in remaining margarine and kale and cook, stirring frequently until wilted; about 2 minutes. Serve with lemon wedges and season if desired with salt and pepper. Find more plant-based recipes and nutrition information at becel.ca.

Lentil and Mushroom Stew
Prep time: 15 minutes
Cook time: 70 minutes
Serves: 8

Ingredients:

  • 2 tbsp (30 mL) Becel Salt-Free margarine
  • 1 medium onion, chopped
  • 2 stalks celery, chopped
  • 2 medium carrots, chopped
  • 1 medium zucchini, chopped
  • 8 ounces (250 g) cremini mushrooms, sliced
  • 3 cloves garlic, finely chopped
  • 1/4 tsp (1 mL) ground red pepper
  • 2 1/2 cups (625 mL) water
  • 2 cups (500 mL) fat-free reduced-sodium vegetable broth
  • 1 can (411 g) diced tomatoes
  • 1 cup (250 mL) lentils, rinsed and drained
  • 1 tbsp (15 mL) balsamic vinegar

Directions:

  1. Melt margarine in large saucepot and cook onion, celery, carrots, zucchini and mushrooms over medium heat, stirring occasionally until vegetables are tender; about 8 minutes.
  2. Stir in garlic and ground red pepper, stirring frequently for 1 minute.
  3. Stir in water, broth, tomatoes and lentils, and bring to a boil over high heat.
  4. Reduce heat to low and simmer covered until lentils are tender; about 55 minutes.
  5. Stir in vinegar.

www.newscanada.com

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The perfect tender roast of the season

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The perfect tender roast of the season

NC — Looking for a tender and juicy roast recipe to serve? Look no further than this milk-braised pork shoulder recipe. It includes dry vermouth, which is also referred to as white or French vermouth. If you can’t find it, opt for a dry white wine, such as sauvignon blanc or pinot grigio.

Milk-Braised Pork Shoulder

Prep time: 20 minutes
Cook time: 1 hour, 10 minutes
Serves: 8

Ingredients:

  • 15 pearl onions, root ends trimmed
  • 1 2.2 lb/1 kg boneless pork shoulder roast, trimmed and tied at 1-inch intervals
  • 1 tsp salt
  • 1 tsp freshly ground black pepper
  • 2 tbsp pure first-pressed canola oil
  • 2 cloves garlic, peeled
  • 2 bay leaves
  • 2 sprigs fresh thyme
  • 1 small onion, thinly sliced
  • 1/2 cup dry vermouth
  • 2 cups homogenized milk
  • 1 tbsp Dijon prepared mustard
  • 1 tbsp fresh lemon juice
  • 1 tbsp finely chopped fresh parsley

Directions:

  1. Preheat oven to 325F (160C). Bring small saucepan of water to a boil. Add pearl onions, return to a boil. Cook 30 to 60 seconds. Transfer with slotted spoon to bowl of ice water to chill. Drain and peel off skins. Set pearl onions aside.
  2. Sprinkle pork with salt and pepper. Heat oil in Dutch oven over medium heat. Add pork and cook turning often until browned all over, about 10 minutes. Transfer to large plate. Set aside.
  3. Heat same Dutch oven over medium heat. Add pearl onions and cook, stirring occasionally until golden, about 5 minutes. Transfer with slotted spoon to small bowl. Set aside.
  4. Smash garlic with flat side of chef’s knife. Heat same Dutch oven over medium heat. Add garlic, bay leaves, thyme and sliced onion. Cook, stirring occasionally, until onion is softened, 2 to 3 minutes. Add vermouth and cook, stirring and scraping up browned bits from bottom, until liquid is reduced by half, about 3 minutes.
  5. Return pork to Dutch oven. Add milk and bring to a gentle simmer. Cover and transfer to oven. Bake, flipping pork once, until instant-read thermometer inserted in centre of pork reads 160F (71C), about 40 to 45 minutes.
  6. Discard bay leaves and thyme sprigs. Transfer pork to cutting board; cover loosely with foil and let rest 15 minutes.
  7. Meanwhile, transfer milk mixture to blender and add mustard. Remove plastic stopper from blender lid and cover lid with kitchen towel. Purée until smooth. Return to Dutch oven and stir in pearl onions. Bring to a gentle simmer over medium heat. occasionally, until thick enough to coat back of spoon, about 10 minutes. Stir in lemon juice.
  8. Thinly slice pork and arrange on large serving platter. Spoon milk mixture over top. Sprinkle with parsley. Cook, stirring

The showstopper dessert of the holiday season

Every year, there is always one hero recipe that leaves your guests craving for more. This holiday, whip up this rich and delicious brioche pudding that features a soft and buttery sweet loaf made in France that is hand-braided before baking for European- style flavour and flair.

“Toasting the brioche in the oven is a key step to the recipe. It helps to dry out the bread, which makes it even better at soaking up the custard for a moist, cake-like texture,” shares Tom Filippou, executive chef for President’s Choice Cooking School. “To make this more indulgent, serve it with vanilla bean ice cream or freshly whipped cream and garnish with a sprinkling of dark chocolate shavings.”

Chocolate Orange Brioche Bread Pudding

Prep time: 15 minutes
Cook time: 1 hour, 15 minutes
Cool time: 20 minutes
Serves: 12

Ingredients:

  • 1 loaf PC brioche loaf, cut into 1-inch cubes
  • 8 large eggs
  • 1 1/4 cups homogenized milk
  • 1 cup 35% whipping cream
  • 1/2 cup granulated sugar
  • 1/4 cup packed brown sugar
  • 1 tbsp grated orange zest
  • 1/4 cup fresh orange juice
  • 1 tbsp orange-flavoured liqueur
  • 1 tsp pure vanilla extract
  • 1/2 tsp cinnamon
  • 1/2 tsp salt
  • 1 pkg PC dark chocolate with candied orange peel, finely chopped
  • 2 tbsp PC pure orange marmalade
  • 1 1/2 tsp water

Directions:

  1. Preheat oven to 350F (180C). Spread brioche in single layer on parchment paper- lined large baking sheet. Bake, stirring once, until golden, about 10 minutes.
  2. Meanwhile, whisk together eggs, milk, cream, granulated sugar, brown sugar, orange zest, orange juice, liqueur, vanilla, cinnamon and salt in large bowl until well combined.
  3. Spread a third of the brioche in bottom of a 9-cup (2.25 litre) casserole dish and sprinkle with a third of the chocolate. Repeat layers twice with remaining brioche and chocolate. Pour egg mixture over top, gently pressing down on brioche mixture to moisten.
  4. Cover with foil, bake 35 minutes. Uncover, bake until puffed, golden brown and set in centre, about 30 to 35 minutes, covering with foil if top begins to overbrown.
  5. Stir together marmalade and water in small bowl; brush on bread pudding. Let cool 20 minutes.

Must-try festive holiday punch

Greet guests with a beautiful and fragrant holiday cocktail. This punch can be prepared in advance, allowing for easy serving during celebrations. It’s the perfect way to entertain your guests when you are busy preparing the food for your dinner or party. The punch looks magazine-ready with sliced orange rounds, fresh green mint and bright red pomegranate seeds. Tom Filippou, executive chef for President’s Choice Cooking School, shares more tips on how to elevate this recipe.

“It’s best to rub the mint gently with your fingers to release the oils of the herb. By bruising the mint, you’ll bring this punch to life with flavour.”

Sparkling Pomegranate Citrus Berry Punch

Prep time: 5 minutes
Serves: 10


Ingredients:

  • 4 cups ice cubes
  • 1 bottle (750 mL) Sicilian Lemon Italian Soda
  • 1 bottle (750 mL) Blood Orange Italian Soda
  • 2 cans (250 mL each) PC pomegranate cranberry 100% sparkling fruit juice
  • 1/2 cup frozen PC pomegranate arils
  • Half orange, thinly sliced into rounds
  • Fresh mint, for garnish

Directions:

  1. Place ice in a 3-litre (12-cup) pitcher or punch bowl. Add lemon soda, orange soda, juice and frozen pomegranate arils; stir to combine.
  2. Add orange slices and mint.

Chef’s tip: Swap out one of the bottles of Italian soda for a 750-mL bottle of sparkling wine.

Two-way holiday canapés

Tender puff pastry is prepared with two different toppings to whet the appetites of your party guests. In one hand, they’ll have tart pears topped with walnuts and sweet honey, and in the other, a salty prosciutto and sundried tomato with bitter arugula. Both are layered on a creamy ricotta cheese base. Everything needed to make this budget-friendly, delicious decadence can be found at Walmart for less than $1.70 a serving.

Puff Pastry Canapés
Prep time: 15 minutes
Cook time: 30 minutes
Serves: 8 (4 canapés each)

Ingredients:

  • 1 450 g package butter puff pastry, thawed
  • 1 egg, lightly beaten
  • 1 cup ricotta cheese
  • 1/2 pear, thinly sliced
  • 1/4 cup toasted walnuts, chopped
  • 3 tbsp honey
  • 1 cup arugula
  • 8 slices prosciutto, cut in half lengthwise
  • 1/4 cup sundried tomatoes, chopped

Directions:

  1. Heat oven to 400F (200C). Line two rimmed baking sheets with parchment.
  2. Unroll one sheet of puff pastry. Cut pastry evenly into 4 strips. Cut each strip evenly into 4 parts to make 16 squares. Place on prepared pan, score 2 or 3 times with a fork and brush with egg wash. Bake until golden and puffed; about 14 minutes. Repeat with remaining sheet. Cool 5 minutes.
  3. Spread each square with 1 1/2 tsp ricotta cheese. Top 16 squares with pear slices, walnuts and a drizzle of honey. Top remaining 16 squares with arugula, prosciutto and sundried tomatoes.

Find more great recipes online at walmart.ca/recipes.

A twist on avocado toast

The popular brunch staple gets a holiday appetizer makeover in this phyllo-crusted pocket version. The avocado toast is a delicious combo of creamy avocado, fresh tomato, onion and tart lime, and is beautifully paired with a cilantro-sour cream for dipping. Serves eight for less than $0.70 each.

Avocado Toast Pockets
Prep time: 20 minutes
Cook time: 10 minutes
Serves: 8 (5 pockets each)

Ingredients:

  • 2 avocados, diced
  • 1 plum tomato, seeded and diced
  • 1/2 cup frozen corn, thawed
  • 1/4 cup minced red onion
  • 2 tbsp. lime juice, divided
  • 2 tsp chilli powder
  • 1 garlic clove, grated and divided
  • 1/2 tsp salt, divided
  • 6 sheets phyllo pastry
  • 2 tbsp. salted butter, melted
  • 1 egg, lightly beaten
  • 2/3 cup sour cream
  • 1/2 cup (125 mL) cilantro, finely minced

Directions:

  1. Heat oven to 375F (190C). Line two rimmed baking sheets with parchment.
  2. Stir together avocado, tomato, corn, red onion, 2 tsp lime juice, chilli powder, half the garlic and 1/4 tsp salt in a medium bowl.
  3. On clean countertop, place one sheet of pastry. Brush evenly with butter and top with another sheet, smoothing to flatten. Brush second sheet with butter and top with a third sheet. Cut sheet along the long edge into 5 even strips. Cut each strip in half crosswise and in half again to make 4, 3-inch (8 cm) squares. Repeat with remaining strips.
  4. Fill one half of each square with 1 tbsp filling, leaving a 1/2 inch (1 cm) border. Brush border with egg wash. Fold pointed edge of unfilled half over to create a triangle and press firmly to adhere to egg-washed edges. Place on prepared sheet and brush triangles with egg wash. Bake until golden, about 10 minutes. Repeat with remaining pastry sheets and filling.
  5. Meanwhile, mix sour cream, cilantro, remaining lime juice, garlic and salt in a small bowl. Serve with pockets.

Find more great recipes online at walmart.ca/recipes.

Santa-worthy cookies

Whether you’re participating in a cookie exchange with friends or making a treat for St. Nick, add these adorable reindeer cookies to your holiday baking this year. As sweet to look at as they are to eat, the salty pretzel antlers complement the season’s favourite flavours of ginger, cinnamon, cloves and sweet molasses. These homemade treats won’t break the bank either. Costing 25 cents each, buying all ingredients at Walmart can help stretch your holiday dollars further.

Ginger Molasses Reindeer Cookies
Prep time: 15 minutes
Cook time: 1 hour
Makes: 35 cookies

Ingredients:

  • 1-3/4 cups flour
  • 1 tsp baking soda
  • 1 tsp ground ginger
  • 1/2 tsp cinnamon
  • 1/2 tsp salt
  • 1/4 tsp cloves
  • 1/2 cup unsalted butter, softened
  • 3/4 cup granulated sugar
  • 1 egg
  • 1/4 cup fancy molasses
  • 70 mini pretzel twists
  • 1 package (200 g) prepared red cookie icing
  • 70 candy eyeballs

Directions:

  1. Heat oven to 325F (160C). Line two baking sheets with parchment paper.
  2. In a medium bowl, whisk together flour, baking soda, ginger, cinnamon, salt and cloves.
  3. In a large bowl using a hand mixer or in the bowl of a stand mixer, cream together butter and sugar until light and fluffy, about 2 minutes. Add egg and molasses, mixing until fully combined. In 2 equal parts, add flour mixture, mixing until just combined.
  4. Roll dough into 1 tbsp. balls and place on prepared baking sheets 1 1/2 inches apart, pressing down lightly with palm. Place two pretzels next to one another 1/4 inch inside the edge of each cookie to resemble antlers; press pretzels lightly to adhere to cookie dough.
  5. Bake in batches until just set; about 12 minutes. Let cool 4 minutes on sheets before cooling completely on racks. Once cooled, use cookie icing to adhere candy eyeballs to cookies and draw noses. Allow to set completely.

Find more great recipes online at walmart.ca/recipes.

http://www.newscanada.com/

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Iconic Canadian foods we’re not sorry about

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Iconic Canadian foods we’re not sorry about

(NC) — Enjoy some classic national treasures the next time you visit a local restaurant, diner or food truck. Learn more about favourites we love eating again and again and get some patriotic inspiration for your next meal.

Poutine

Created in rural Quebecois snack bars in the 1950s, this national staple is now adapted in many weird and wonderful ways, like Mexican-inspired pulled pork and guacamole variations. Data from mobile payments company Square shows that only about 20 per cent of poutine sold in Quebec is traditional style, with the most popular poutine twists being chicken and sausage.

Nanaimo Bars

Named after the city of Nanaimo, B.C. on Vancouver Island, sales data shows London, Ont. actually sells the most of these sweet treats. While British Columbians prefer the traditional layer of custard-flavoured butter icing, only 40 per cent of Londonites bought Nanaimo bars in the traditional style. Most prefer a mint flavour for the middle layer instead.

Maple Syrup

A popular souvenir for tourists, Toronto surprisingly sells the most maple syrup in Canada. But getting your maple syrup here will is expensive, whereas if you’re in Quebec you get a better deal. In Quebec, most sales happen during the month of April, the sugaring season, whereas in Toronto most sales happen in the summer month of August. Drizzle some on top of your pancakes at brunch or ask for some to add to your salad for a little sweetness.

DELICIOUS DESSERTS FEATURING CANADIAN HONEY

Your kids will think they are getting dessert when you pull out this fun treat made with bananas, nuts and honey. Simple and nutritious, it’s also perfect for entertaining or taking to work as a mid-afternoon snack.

When shopping for the ingredients, make sure to support locally produced foods by double-checking your labels. Try BeeMaid honey, packed by producer-owned co-ops that have been a part of the Canadian food landscape for over 60 years.

“Our over 300 beekeeper owners take great pride in their ownership, and take extreme care to provide the best quality honey,” explains CEO Guy Chartier. “We source it all from our owners, and this structure ensures that our honey is of consistent quality year after year, bottle after bottle.”

Honey Banana Pops
Ingredients:

  • 1 1/3 cups (315 mL) ground toasted almonds, ground coconut, candy sprinkles and/or graham cracker crumbs
  • 4 just-ripe bananas, peeled
  • 1/2 cup (250 mL) honey
  • 8 popsicle sticks

Directions:

  1. Spread your topping choices on a plate. Cut bananas in half crosswise. Insert a popsicle stick into each cut end.
  2. To assemble, hold each banana half over plate or waxed paper to catch drips. Spoon about 1 tablespoon of honey over banana, rotating and smoothing with back of spoon to coat all sides. You can also squeeze honey from a plastic honey bear container and smooth out with a spoon.
  3. Roll banana in topping of choice until coated on all sides, pressing with fingertips to help topping adhere. Place pops on waxed paper lined cookie sheet.
  4. Repeat with remaining bananas, honey and topping. Serve at once.

www.newscanada.com

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Healthy Summer Eats and Great Drinks!

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Healthy Summer Eats and Great Drinks!

It’s officially summer-time! Soon enough we will spending more time with our kids and having plenty more BBQ’s with family and friends – which is great!

But sometimes we get sick and tired of the same old burger and hotdogs routine. So I have created some summer recipes that you can use this season to spice up your taste buds, leaving you both nourished and totally satisfied.

These recipes include my favorite vegetable, the American organic sweet potato. While I’m as Canadian as you can get, I love the orange gems from the U.S. as they’re so commonly available due to the short Canadian growing season, and packed full of nutrients. I so enjoy these beauties I challenge myself each season to come up with new recipes and have gone way beyond fries, including sweet potatoes in smoothies, grilling them and including them in sauces.

These recipes incorporate my two new favorite kitchen appliances. Investing in a few great small kitchen appliances is well worth the price – you can use them for a multitude of recipes, and will have them for years to come, plus they make eating healthier a snap for everyone.

The KitchenAid® Artisan® Mini Stand Mixer does far more than just baking; with 16 available attachments, the culinary possibilities are endless. Powered by the Stand Mixer for hands-free operation, the KitchenAid Spiralizer attachment reinvents classic meals into healthier recipes using fresh fruits and vegetables.

And for those times when you want simplicity in your kitchen, I love the Philips Smokeless Indoor Grill’s unique design and powerful 1800W rapid infrared heating technology that delivers great tasting grilled food with minimal smoke and smell. The one-set temperature of 446oF, along with advanced infrared technology, grills your food all at once, without the need for temperature adjustment, for perfectly seared meat on the outside and juiciness on the inside. No more need to fuss with a BBQ when you have this great appliance on hand!

And now to start making a summer meal to remember …

Chili Lime Sweet Potatoes

  • 2 large American Non-GMO Sweet Potatoes, skinned and sliced into wedges

Marinade:

  • 1 whole lime juiced
  • 1/4 cup Organic Olive Oil
  • Chili Powder to your liking
  • 1 Tsp garlic powder
  • Salt and Pepper to your liking
  1. Evenly coat your sweet potatoes in a large bowl and let sit for 1-4 hours
  2. Spread on a cookie or stoneware bake sheet and cook at 400° for 25 minutes turning once.

Bean Rainbow Chard Salad

  • 1 can Eden Organic Black Beans, rinsed
  • 1 can Eden Organic Chickpeas, rinsed
  • 2 – 3cups Rainbow chard, chopped
  • 1 cup shredded red cabbage
  • 1 cup diced yellow peppers
  • 1/4 diced red onion
  • 1 medium tomato chopped
  1. Toss all ingredients into a pretty serving dish or bowl.
  2. Top with Jenn’s Fave Dressing

Jenn’s Favourite Dressing:

  • 1⁄3 cup olive oil
  • 2 Tbsp apple cider vinegar
  • 1 Tbsp fresh orange juice
  • 1 Tbsp maple syrup
  • 1 tsp Dijon mustard
  • Salt and pepper to taste

Greek Inspired Sweet Potato Zucchini Pasta (You’ll love having the KitchenAid Spiralizer attachment for this one!)

  • 1 large sweet potato, spiraled
  • 1 large zucchini, spiraled
  • 2 large handfuls pea shoots
  • 1/2 cup goat feta cubed
  • 2 Tbsp chia seeds
  • Raw pumpkin seeds to your liking
  1. Take a handful of each noodle and plate how you like; maybe 1/2 on one side, 1/2 on the other or combine the two together
  2. Top with pea shots, feta and pumpkin seeds
  3. Sprinkle the chia seeds over the feta for a poppyseed look but with way more nutrient density
  4. I love to drizzle a little olive oil, apple cider vinegar, dried oregano, sea salt and pepper over this or shake it all up in a jar and pour over top.
  5. *You could also lightly sauté this dish and serve warm before topping with your feta and seeds

Watermelon, Cucumber, Basil, Feta Salad
I prep this differently each time in terms of quantities and measurements depending on how many people I am serving.

  • Cubed watermelon
  • Cubed cucumber
  • Freshly stripped basil
  • Cubed goat cheese feta
  1. Toss your watermelon and cucumber together
  2. Top with cubed feta and basil

Fresh Citrus Dressing:

  • 3/4 cup olive oil
  • 1/4 cup apple cider vinegar
  • 2 tbsp each lemon and orange juice freshly squeezed
  • 1/2 tsp grated lemon zest
  • Sea salt and pepper to taste

Strawberry, Cucumber, Pea Shoot Salad
I prep this differently each time in terms of quantities and measurements depending on how many people I am serving

  • Organic Spinach
  • Sliced Organic strawberries
  • Cubed cucumbers
  • Handful of Pea Shoots
  • Raw pecans
  • Hemp Seeds
  1. I love to serve this one over a bed of fresh vibrant organic spinach to get extra green power
  2. Pile your berries and cucumbers on top of your spinach
  3. Arrange your pea shoots, nuts and seeds to your liking
  4. Dress and lightly toss

I love using the same Fresh Citrus Dressing I posted above for this salad too!

Featured Drinks:
Gingerberry Lime Kombucha
Purchased GT Kombucha brand and added 2 whole sliced limes

Lemon Lime Basil Infused Water
Using fresh water and stacking the glass high with fresh cut lemon and lime wedges and topped with fresh stripped basil

Spiced Ginger Kombucha
Purchased GT Kombucha brand and added 1/2 tsp nutmeg and fresh lime wedges.

Cheers to a Simplicious meal!!

Jenn Pike is a mom of two, nutritionist, master personal trainer and author. For more quick and healthy tips and to learn more about Jenn, her best-selling book The Simplicity Project and more, visit “The Simplicity Project” and follow her on Instagram @jennpike and Facebook under The Simplicity Project.

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Canada Day means lots of good food to help celebrate

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Canada Day means lots of good food to help celebrate

(NC) — As you get ready for Canada’s 150th birthday, you must be wondering how to really commemorate this occasion. The spirit of being Canadian is togetherness and what better way to bring everyone together than to indulge in the perfect Canada Day burger.

This recipe is guaranteed to make you look like a pro.

“Preparing this patriotic burger is sure to draw a crowd,” says Tom Filippou, executive chef for President’s Choice cooking school. “The Canadian burger bun with Montreal steak seasoning pairs with a maple-leaf shaped burger for the perfect combination. Top it off with a tangy Thousand Islands-style dressing for a colourful barbecue staple all season long.”

Canada Day Burgers with Thousand Island Sauce
Prep time: 15 minutes
Cook time: 10 minutes
Serves: 4

Ingredients:

  • 1/2 shallot, finely chopped
  • 1/2 cup mayonnaise
  • 1/4 cup PC Sriracha Tomato Ketchup
  • 1/4 cup baby dill pickles with garlic, drained and finely chopped
  • 1 tbsp fresh lemon juice
  • 1 tbsp Worcestershire sauce
  • 4 frozen PC Our Great Canadian Thick & Juicy Maple Leaf Beef Burgers
  • 1/2 red onion, cut into half-inch (1 cm) thick rounds
  • 4 PC Canadian Burger Buns, split
  • 2 leaves Boston lettuce, halved
  • 2 beefsteak tomatoes, sliced
  • 4 slices zesty garlic deli-sliced dill pickles (optional)

Directions:

  1. Preheat barbecue to medium heat.
  2. Stir together shallot, mayonnaise, ketchup, baby dill pickles, lemon juice and Worcestershire sauce in small bowl. Cover and refrigerate until needed.
  3. Place frozen burgers on greased grill; close lid. Cook, turning once, until instant- read thermometer reads 160F (71C) when inserted sideways into burgers, about 10 to 12 minutes.
  4. Meanwhile, place red onion on greased grill and close lid. Cook, turning once, until grill-marked, about 6 to 8 minutes. Place buns, cut sides down, on greased grill and close lid. Cook until light golden, about 1 to 2 minutes.
  5. Divide lettuce among bottom halves of buns. Top with burgers, shallot mixture, red onion, tomatoes and sliced dill pickles (if using), dividing evenly. Sandwich with top halves of buns.

Nutritional information per serving: Calories 750; fat 51 g (14 g of which is saturated); sodium 1,070 mg; carbohydrates 46 g; fibre 5 g; sugars 9 g; protein 30 g. More recipe ideas are available online http://www.presidentschoice.ca/en_CA.html

REDISCOVER CANADIAN CUISINE

As you celebrate our special anniversary year, don’t miss the amazing foods we have to offer. Here Lynn Crawford, one of Canada’s most iconic chefs, shares some of the food trends she’s currently seeing trend in our 150th year.

Canadian-international fusion

From far and wide, our multicultural mosaic means infusing Canadian favourites with international flavours.

“Earlier this year, Canadian-international fusion made Loblaw’s list of 2017 food trends, and they couldn’t have been more right,” remarks Crawford. Use spice mixes like Za’atar, Togarashi and Ras El Hanout to kick up the flavour in dips and barbecue meats. Or turn your meal routine upside down with sushi burritos made from British Columbian salmon, a steaming plate of butter chicken poutine, or a kimchi grilled cheese.

French-Canadian cuisine

With popular restaurants like Joe Beef and Le Toqué, it’s no surprise that Montreal recently topped a list of 10 rising star foodie destinations. It continues to get the attention of food blogs and food writers as the city celebrates its own 375th anniversary. Embrace our Quebecois heritage with hearty dishes like poutine, creton, baked beans, pea soup, tourtiere, ragoût de pattes de porc, and tarte au sucre. You can also try the bounty of locally produced cheese, bagels and smoked meats.

First Nations food

Discover foods with a history richer than our country’s modest 150 years by learning about First Nations household favourites that have been enjoyed here for millennia. “Some of my favourites to cook with are huckleberries, Saskatoon berries and baked apples. For meats I like pickerel, goose, quail and moose. And for grains wild rice barley and corn,” says Crawford.

Dip into the First Nation’s cookbook scene and you’ll find outstanding recipes like green corn leaf bread, traditional bannock, smoked salmon and roasted partridge.

Patriotic colour palette.

Desserts are an easy place to add a pop of red and white to your party. Fresh strawberries, raspberries, cranberries and rhubarb are the perfect accompaniment to white chocolates, cakes, creams and meringues in airy summer desserts. “Try ingredients like cranberry juice and Clamato for a festive touch in the drink department,” advises Crawford.

CELEBRATE CANADA

Canada turns 150 this year and families can feel fortunate for the many healthy and delicious local foods that inspire gatherings with great friends. In fact, more than eight out of 10 Canadians want to cook with more fresh, local or regional ingredients according to a recent study.

Fortunately, celebrated Canadian chefs, like Toronto’s Cory Vitiello, make it easy with delicious recipes for any kind of family gathering.

For an easy-to-share winner made with wholesome ancient grains pasta, try this effortless dish Cory created for Catelli Pasta’s 150th anniversary recipe collection in honour of its shared birthday with Canada.

Fresh Halibut, Pistachio & Cherry Tomato Fusilli
Prep time: 30 minutes
Cook time: 25 minutes
Serves: 4-6

Ingredients:

  • 1 pkg. (340 g) Catelli Ancient Grains fusilli
  • 10 oz. Pacific halibut fillet (cut into one-inch cubes)
  • 1/2 cup (125 mL) pistachios, shelled and chopped
  • 2 cups (500 mL) cherry tomatoes
  • 2 handfuls of washed baby arugula
  • 10 slices pancetta
  • 12 Brussels sprouts
  • 1 clove of garlic
  • 1/4 cup (60 mL) extra virgin olive oil
  • 1/3 cup (83 mL) flat leaf parsley, chopped
  • Salt and pepper to taste

Directions:

  1. Bring a large pot of salted water to a boil.
  2. Slice pancetta into half-inch pieces. Over medium heat, cook pancetta in large sauté pan until it begins to brown and tender. Add garlic, cherry tomatoes and olive oil and cook until tomatoes begin to blister and burst.
  3. Add pasta to boiling water and cook fusilli according to package instructions.
  4. Add halibut to pan; lightly season with salt and sauté over medium heat, turning pieces over for 3 to 4 minutes until lightly browned and just cooked. Fish should be flaky and fork tender.
  5. Roughly chop pistachios and thinly slice Brussels sprouts, removing root ends.
  6. Add pistachios, Brussels sprouts and arugula to sauté pan and stir on medium heat until greens are wilted — no more than two minutes.
  7. Drain cooked pasta and add to sauté pan; gently stir in chopped parsley and a pinch of salt. Add pepper to taste. Drizzle with olive oil and garnish with extra parsley leaves.

Find more recipes at https://www.catelli.ca/en/.

From News Canada http://www.newscanada.com/

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Enjoy a truly Canadian meal to celebrate Canada 150

Latest News


Enjoy a truly Canadian meal to celebrate Canada 150

By News Canada

Canada’s 150th birthday is a time to celebrate all things Canadian. Being Canadian brings on thoughts of salmon swimming upstream to spawn, peameal bacon sizzling in a pan, beavertails on Ottawa’s Rideau Canal and tapping maple trees for fresh syrup when the cold winter starts to break.

Sifto is celebrating its 150th anniversary along with Canada’s milestone birthday so the company commissioned leading Canadian gastro chef Mike Shedden to create a perfect Canadian dish of salt-cured maple Canadian Atlantic salmon. This dish is best served cold on top of a dill crème fraiche with fried capers on French bread.

Sesquicentennial Salt Cured Maple Salmon

Serves: 25 1-oz slices

Ingredients:

  • 1 kg Atlantic salmon, skin on
  • 1 kg Sifto table salt
  • 1/2 kg granulated sugar
  • 2 oranges, zested
  • 250 g cracked and roasted black pepper
  • 1/4 cup smoked paprika
  • 3/4 cup real maple syrup

Directions:

  1. Mix all dry ingredients together in a mixing bowl until completely combined.
  2. Coat salmon in cure and reserve 40 per cent of mixture.
  3. Lay salmon skin side down on a baking sheet with half of remaining cure underneath.
  4. Mix in maple syrup to remaining cure and coat the exposed salmon in the wet cure.
  5. Wrap tightly in cellophane and leave in refrigerator for three days.
  6. Flip salmon once every 24 hours for best results.
  7. Once salmon is cured, rinse cure off well and slice salmon thinly and on a slight bias.

www.newscanada.com

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eNewsletter February 2017

Beans Are Really Really Good For You

Latest News


Beans Are Really Really Good For You

(News Canada) — Beans are part of the superfood family known as pulses, which also includes chick peas, lentils and dry peas. It’s commonly known that beans are good for you — but do you know how good? Here are five reasons to include more beans in your diet.

Beans may fight cancer: Research by Dr. Henry Thompson of the University of Colorado links bean consumption with the ability to fight the spread of cancer in rats. The study showed the more beans the rats ate, the greater their protection against cancer. While all the beans used in the research had some affect, white kidney beans (also called cannellini beans), in particular, had amazing results and inhibited the spread of the cancer by as much as 70 per cent.

Beans help control weight: Beans contain soluble fibre that slows down digestion, making you feel fuller longer. The World Health Organization recommends people increase their pulse consumption to help prevent obesity.

Beans help control diabetes: Research shows that bean consumption can be beneficial in the management of blood sugar levels. Beans are a great food choice for diabetics as they have a low glycemic index, are high in fibre, low in fat and include slowly digestible starches.

Beans help reduce the risk of cardiovascular disease: Eating beans lowers blood glucose, insulin, blood pressure, bad cholesterol and the likelihood of obesity — all factors that can lead to cardiovascular disease if too high.

For pregnant women, beans help build a better baby: Beans contain folate (folic acid), which protects against neural tube defects and birth defects of the spine and brain, including spina bifida.

While beans are a superfood, they shouldn’t take the place of any prescription medicines you’re currently taking.

To make beans more palatable, try them in some surprisingly yummy and nutritious sweets, or mix them into a soup.

This receipe brings together two classic Canadian ingredients — white pea beans (or navy beans) and maple syrup. Don’t feel too guilty for indulging; using beans in your baking ups the protein and fibre content and adds important vitamins and minerals you wouldn’t normally find in a sweet treat.

Bean & Maple Syrup Bars
Makes: 24 bars

Ingredients:

  • 2 cups (500 mL) all-purpose flour
  • 1 cup (250 mL) brown sugar
  • 1/2 cup (125 mL) butter, cut into pieces, at room temperature
  • 1 1/2 cups (375 mL) white pea beans, soaked and cooked or canned in water; drained and rinsed
  • 2/3 cup (150 mL) maple syrup
  • 3 eggs
  • 1/2 cup (125 mL) brown sugar
  • 1/2 cup (125 mL) melted butter
  • 1 cup pecans, chopped
  • 2 oz. (60 g) semi-sweet chocolate (optional)
  • 24 halved pecans (optional)

Directions:

  1. Preheat oven to 350F (180C).
  2. In a food processor or mixing bowl, combine flour and sugar. Add butter pieces and pulse or cut in until crumbly. Transfer into a greased 9×13-inch pan and press evenly into bottom. Set aside.
  3. Filling: In a food processor or blender, purée beans and maple syrup. When smooth, add the eggs, sugar, and butter and blend well.
  4. Sprinkle chopped pecans evenly over base, then pour filling over top. Bake for 30 minutes or until set in the middle and lightly browned. Cool to room temperature.
  5. In a double boiler, melt chocolate over barely simmering water. Drizzle chocolate over bars in a criss-cross pattern. Refrigerate bars until chocolate has set. Cut into triangles and garnish each one with a pecan half.

Nutrition information (for 1 bar): Energy 271 kcal; protein 4 g; fat 14 g; carbohydrates 34 g; total dietary fibre 1.6 g; sodium 96 mg.

Creole-Style Bean Soup
Prep time: 10 minutes
Cook time: 90 minutes
Makes: 4 servings

Ingredients:

  • 2 1/2 cups (625 mL) white pea beans, soaked and drained
  • 3 cups (750 mL) chicken broth
  • 1/2 cup (125 mL) diced cooked ham or smoked sausage
  • 2 stalks celery, diced
  • 1 onion, chopped
  • 1 clove garlic, minced
  • 1/4 tsp (1 mL) salt
  • 1/8 tsp (0.5 mL) pepper
  • 1 bay leaf
  • 1 tsp (5 mL) thyme
  • 1 tsp (5 mL) Worcestershire sauce
  • 1 can (19 oz./540 mL) tomatoes
  • 1 can (5 1/2 oz./156 mL) tomato paste
  • 1 tbsp (15 mL) dry mustard
  • 1 (300g) pack frozen okra, partly thawed and sliced
  • 1 cup (250 mL) medium-sized shrimp, fresh or thawed frozen
  • 2-3 drops hot pepper sauce (optional)

Directions:

  1. In a large saucepan combine beans with broth. Cover and bring to boil. Reduce heat, simmer 45 minutes until beans are tender.
  2. Add ham, celery, onion, garlic, seasonings and sauces. Break up tomatoes; mix with tomato paste and mustard; stir into bean mixture. Simmer 15 to 20 minutes.
  3. Bring to boil; add okra and cook 6 to 8 minutes. Stir in shrimp, cook 3 to 4 minutes until shrimp and okra are cooked. Serve with whole grain bread or cornmeal muffins.

Nutrition information (for 1 serving): Energy 356 kcal; protein 28 g; fat 5.1 g; carbohydrates 53.2 g; total dietary fibre 16.3 g.

Find more recipes online at http://ontariobeans.on.ca/ www.newscanada.com

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