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Category: yogurt

yogurt breakfast bowl

What is your morning routine like?

Are you the rushed and stressed-out type who spends 10 minutes searching for keys every morning? Or, the (somewhat annoying) type who can leisurely wake-up without an alarm, do some yoga, and spend an hour slowly getting ready, including a nice relaxing breakfast?

I aim for the latter, but somehow (AKA I spend too long on Twitter or watching the morning news) find my way closer to the former.

Did you know that you should try and wake-up at the same time every morning even on weekends? Going to bed late and sleeping in on the weekend really messes with your circadian rhythm. There is actually a term for this: social jet leg. Our social calendars and our internal clock don’t mix well. It’s like you’re flying to a different time zone and back every weekend, which is not so great for your health.

I love this recipe.

It’s perfect to make with friends on a Friday night — cheap, quick and easy so you have more time to catch up (and have a glass of wine), instead of focusing on a complicated recipe! Although, if you are planning to go out after, just be aware that you may smell like curry, we learned this the hard way!

This dahl also freezes really well. I separated the left over dahl into old yogurt containers, labelled them, and threw them in the freezer. The rice doesn’t freeze very well so keep a cooked grain on hand in the fridge — I always do this anyway.

These were so perfect to grab for a healthy, warm lunch on a cold winter day…apparently it’s spring in Prince George, but there’s 2 feet of snow on my deck so I call it winter still!

butternut squash dahl

Butternut Squash Dahl

Source: 2013 BC Dairy Association Milk Calender

Ingredients
  • 1 cup (250 mL) dried red lentils
  • 1 1/2 cups (375 mL) reduced-sodium vegetable broth
  • 1 tbsp (15 mL) butter
  • 1 chopped onion
  • 2 cloves garlic, minced
  • 2 tbsp (30 mL) minced gingerroot
  • 2 tbsp (30 mL) Indian yellow curry paste
  • 1/2 tsp (2 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 3-4 cups (750 mL) chopped peeled butternut squash
  • 1 1/2 cups (375 mL) milk (or milk alternative)
  • 1/4 cup (60 mL) chopped fresh cilantro (or green onions)
  • Garam masala
  • Greek Yogurt

Directions

  • Place lentils in a fine sieve and pick through to remove any stones or grit. Rinse well and drain; stir into broth and set aside.
  • In a large, deep saucepan, melt butter over medium heat; sauté onion for 3 min or until starting to soften. Add garlic, ginger, curry paste (to taste), salt and pepper; sauté for 2 min or until softened. Add lentils in broth, squash and milk. Bring to a simmer, stirring often.
  • Cover, leaving lid ajar, reduce heat and simmer, stirring occasionally, for 25 min or until squash and lentils are soft and tender. Remove from heat and mash lightly with a potato masher. Sprinkle with cilantro, yogurt and garam masala (if using). Serve with papadum, brown rice, or naan.

Better-4-You Biscuits

3 COMMENTS

I love warm flaky biscuits but, sadly, all that flakiness = a lot of butter!

This recipe is a great, super simple alternative if you make biscuits frequently (if not — just enjoy all that butter once in a while).

Biscuits are so great for sopping up gravy/soup and they are delicious toasted for breakfast. They do go stale very fast so freeze what’s left of them the day you bake them.

This recipe calls for buttermilk, a RD’s best friend when it comes to baking. It gives a lot of flavour to baking and tenderizes products but is very low fat.

BUTTERmilk is LOW fat?

Yup!

It is actually the liquid left over from the butter-churning process. It is thick, tangy and has a longer shelf life than regular milk so it is great to keep on hand and use in baking, pancakes, soups, salad dressings, or add to tomato sauce (one of my favorite uses).

For each cup of buttermilk used instead of regular milk in a recipe you will want to use 2 teaspoons less baking powder and add 1/2 teaspoon of baking soda.

1 cup buttermilk can also be replaced with 1 cup regular milk and a tbsp of vinegar or lemon juice (mix and let stand 5 min) or combine 2/3 cup plain yogurt with 1/2 cup 1 percent milk, but the real thing will result in a better product.

Better-4-You Biscuits

Slightly modified from allrecipes.com

Ingredients:

  • 1 cup all-purpose flour
  • 1 cup whole wheat flour
  • 4 teaspoons baking powder
  • 1 tablespoon white sugar
  • 3/4 teaspoon salt
  • 1/4 cup butter
  • 1 cup buttermilk
  • 2-3 tbsp flax seed (optional)

Directions:

1. Preheat oven to 450 degrees F (230 degrees C).

2. Combine all-purpose flour, whole wheat flour, baking powder, sugar, and salt in bowl. Cut in butter with a knife or pastry blender until mixture resembles coarse crumbs (or make sure the butter is very cold and grate it in); stir in buttermilk until just moistened.

3. Turn dough out on a lightly floured surface; knead gently 6 to 8 times. Roll to about 3/4-inch thickness; cut with a 2 1/2-inch biscuit cutter (or be ghetto like me and press is out with your fingers and then cut them with a glass ;) ). Place biscuits on an ungreased baking sheet.

4. Bake in preheated oven until biscuits are lightly browned, 10 to 12 minutes.

Note: to spice these up experiment with adding different herbs and cheeses



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