What do you think the most consumed vegetable in North America is?
…Potatoes! I don’t have anything against potatoes nutritionally, but they are likely eaten way to often and usually in their deep fried form.
A varied diet is something I always promote when I do my grocery store tours — it ensures you are getting all the nutrients you need and makes your meals more exciting! So, ditch the potato fries once in a while and make polenta chickpea fries!
Thanksgiving dinner is my favorite dinner of the year. Spending time in the kitchen with family is a great way to spend a weekend. Plus, the fall harvest brings so many delicious ingredients to our kitchen, perfect for recipes like this one.
This recipe makes great use of left over turkey. If you don’t have any then buying a rotisserie chicken and shredding it is an easy alternative, or just skip it all together. It makes a great vegetarian dish.
Us dietitians LOVE to get together and cook deliciously healthy food! The more recipes we have on hand to convince our clients that healthy food can be wonderfully tasty the better! So, UpBeet Nutrition and Wealth of Health teamed up (our idea of an exciting Saturday night ;) ) to make a popular traditional Trinidad dish, doubles!
Doubles are a common street food in Trinidad and Tobago. It is a sandwich made with bara (flatbread) filled with chana (curried chickpeas). Toppings usually include mango, shadon beni (cilantro), cucumber, coconut, and tamarind. This dish is the most popular fast food in Trinidad and Tobago. It is usually eaten for breakfast, or sometimes lunch… although, we’d consider it more of a dinner food!
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!
1/4 cup (60 mL) chopped fresh cilantro (or green onions)
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.
Ever since I made socca, chickpea flour has become a staple in my house and I have been looking for more recipes to use it in. These baked pakora were a fantastic solution – easy to make, full of veggies and delicious!
If you have eaten Indian lately you know it is not the lightest of meals (at least the westernized version of it) and it may leave you feeling a little bogged down. So if you are looking to skip all the oil but still get some delicious Indian flavor these baked pakora are what you’re looking for! I am not claiming to be replacing the deep fried ones but I can try my darndest!
When I made these I only had about 1/4 of a head of cauliflower so I just increased all the other veggies a bit and they worked out really well, so feel free to play around with the ratios a bit, especially if it means avoiding a trip to the grocery store.
I found using a baking stone will help prevent burning (heat it in the oven for ~10 minutes first while it preheats). I love my baking stone for homemade pizza, crisping up leftovers, homemade free-form bread etc — it is an essential kitchen item for me!
Make sure you watch the pakoras carefully so that they don’t burn and keep your oven fan on.
They also re-heat well in the oven (not microwave) — so hope for leftovers! If you have a baking stone, heat it in a hot oven (~10min), then place the pakora on the hot stone and reheat them in the oven for ~8-10 min at 350-375 F. This will help crisp them up again beautifully.
½ head small cauliflower, chopped into small bite-size pieces (about 3 cups)
1 small/medium onion, finely chopped
½ cup peas (fresh/frozen)
1 large carrot, grated
1 small red potato, grated
Preheat oven to 500F. Grease a large baking sheet very well with your favorite mild, cooking oil
In a large bowl, mix together dry ingredients (down to the dashes in the ingredient list). Stir in enough water to create a batter, almost pancake-batter consistency, but a little thicker. It took me about 1¼ cups of water. Don't add extra water! If you're using curry paste instead of powder mix it into the batter with the water. Let batter sit.
Prepare veggies and then dump them all into the batter, mixing well to coat
Using a tablespoon (the kind you eat with), take scoops of battered veggies and drop onto the well oiled baking sheet
Bake for 8-9 minutes, then flip and bake another 10 minutes, until golden brown. You can spray or brush them with oil before putting them back in the oven if you're looking to resemble the deep-fried version a little more closely.
Serve hot with 'Raita' or an Indian tomato sauce or just enjoy them on their own! I like to mix garlicky, tomato sauce with a little greek yogurt or sour cream and some curry paste to taste.
There’s nothing like sitting down with a fuzzy blanket, a feel good movie (go see Silver Linings Playbook, I loved it), a glass of wine and a steaming hot noodle bowl. Perfect Friday night? I think so. This recipe is fast, easy and versatile. What a perfect way to unwind after a tough week (especially if you are recovering from a cold like everyone seems to be, load up on that ginger!).
I love bok choy so I added extra, it is such a delicious little cabbage and nutrient packed! If you have never tried it run to the grocery store, buy some, come home, wash it, chop it, throw it in a pan with some garlic, olive oil, a little sesame oil, ginger, caramelized onions and a little soy sauce. It’s an awesome side dish. I like it even better topped with a fried egg and served with a piece of fresh bread or on rice for dinner.
If you don’t like rice noodles, or just want something with a little more fiber, you can replace the rice noodles with whole wheat linguine or spaghetti noodles. To make adding ginger to dishes a breeze, peel it using the back of a spoon to scrape the skin off and then freeze it. The frozen chunk will grate nicely into your dish, my freezer is always stocked with this ready to go.
Gold Star Nutrient: Vitamin K, 1 cup cooked bok choy has 74%DV. Vitamin K allows your blood to clot normally, helps strengthen your bones, helps prevent postmenopausal bone loss, and helps prevent calcification of your arteries
1 tbsp ginger root, grated (or to taste, I like more)
4 cloves garlic, crushed
1 large sweet onion
3 tbsp fish sauce (can replace with ½ soy and ½ Worcestershire sauce)
1 8oz package of wide rice noodles
2 cups bok choy, chopped, stems and leaves separated
1 cup bean sprouts
4 green onions, minced
4 tbsp chopped, roasted peanuts
Preheat a large saucepan/pot over medium-high heat. Add the curry paste and a bit of butter and saute the onion until soft. Add the chopped cilantro stems and chicken and stir-fry until the chicken is cooked through, about 5 minutes.
Add the coconut milk, chicken stock, garlic and fish sauce. Grate the ginger into the broth.
Simmer for 15-20 minutes, until the broth has begun to thicken slightly. Add the bok choy stems after about 10 min.
Add the prawns in the last 5 minutes or so of cooking.
Remove from the heat, or turn to low.
Place the rice noodles, remaining bok choy and bean sprouts into the broth and let sit for about 5 minutes to soften.
Add all but 2 tablespoons of the cilantro leaves and stir gently.
Ladle into large bowls and garnish with the green onions, peanuts and the remaining cilantro.