It’s been proven time and again that the family who eats together stays together. Kids who sit down to the family dinner table to share a meal not only have healthier eating habits but they do better in school and are less likely to get into trouble during those tumultuous teen years.

On the Eve of Jamie Oliver’s Food Revolution I believe along with Chef Oliver that we need to take it to the next level and get our family members into the kitchen to help cook. The act of preparing a meal together is a great way to bond. Teenage boys talk when they are engaged in an activity. When my son Andrew cooks with me in the kitchen I get a lot more than the grunting, “Fine” when asked how his day went.

There is so much more to learn in the kitchen aside from how to cook. There is: team play, the dying art of conversation, following directions, reading skills, math and science skills, and broadening their food repertoire.

Start off small and work your way up the kitchen help ladder by choosing age appropriate tasks for your kids. Andrew was my official salad green washer when he was 3 years old and yes the kitchen got quite wet, but when he served me Mother’s Day breakfast of French toast and tea when he was 6 years old, all those wet floors were a dim memory.

Jamie Oliver is trying to make a difference. His Food Revolution Day is tomorrow May 19 and his goal is to turn this day into the beginning a healthy eating movement. He wants to inspire the world to fight obesity with better food. How is he trying to inspire us? He is asking us to get back into the kitchen and cook together.

Tomorrow invite your family and friends into your kitchen to prepare a made from scratch meal.

Plan the menu together, visit your local farmer’s market together, prep together, chop together, sauté together, and eat together.

We can all make a difference to the future of our family’s health and it begins with you.

Eat real food. Throw out packaged convenience foods and get back to the basics. Your health depends on it.

For recipe ideas click here.

Fresh local asparagus, always the best choice.

Shaved Asparagus Salad    Spring early Summer

Raw asparagus? You can eat raw asparagus? You sure can, especially when it’s fresh and local.

Makes 4 cups (1 L)

One serving = 1 cup (250 mL)

Salad:

1 lb (500 g) fresh local asparagus

1 small shallot, sliced very thinly

1 tbsp (15 mL) capers, rinsed, patted dry and minced

Zest of 1 lemon

Dressing:

2 tbsp (30 mL) cold pressed canola oil or extra virgin olive oil

2 tbsp (30 mL) fresh lemon juice

1 tsp (5 mL) liquid honey

1. Rinse asparagus and pat dry.
2. Leaving the woody ends on – hold that end and then using a potato peeler peel the asparagus starting at the end and working your way down to the tip.
3. Place shaved pieces in a large bowl.
4. Add shallots, capers, lemon zest and toss.
5. Dressing: in a small bowl whisk together oil, lemon juice and honey.
6. Pour over salad and toss. Serve.

Nutrient breakdown per 1 cup (250 mL) serving = 97 calories, 7 g total fat, 0.5 g sat fat, 3 mg sodium, 7.6 g carbs, 2.8 g fibre, 3.9 g sugars, 3 g protein

Asparagus and Cheese Strata   Spring Early Summer

Makes 8 cups

One serving = 1 ¼ cups (310 mL)

This fabulous brunch idea has to be made the night before. You need at least 8 hours for the bread to soak up the egg mixture.

1 lb (500 g) fresh local asparagus
2 shallots, minced
¼ cup (60 mL) sun dried tomatoes, drained well and minced

1 ¾ cups (430 mL) loosely packed grated extra old cheddar cheese (4 oz /100 g)
8 cups (2 L) 100% whole grain bread stale sour dough bread cut into 1-inch (2.5 cm) cubes, 8 slices
6 – omega-3 eggs
2 cups (500 mL) skim milk
½ tsp (2 mL) freshly cracked black pepper

½ tsp (2 mL) dried basil leaves

1. Rinse asparagus, cut off woody ends, and then chop into 1-inch (2.5 cm) pieces trying to keep the tips intake. Set aside.
2. Line a 9×13 inch casserole pan with wet parchment paper.
3. In a large bowl: using a wire whisk beat the eggs until fluffy. Whisk in the milk, pepper and basil. Set aside.
4. Add half of the bread cubes into the bottom of the prepared pan and spread out evenly. Sprinkle evenly with half of the asparagus, shallots, sun dried tomatoes, and cheese. Repeat with the bread, asparagus, shallots, sun dried tomatoes, and cheese.
5. Pour the egg mixture over top. Cover and place in the fridge overnight or for at least 8 hours.
6. The next day or at least 8 hours later, take the strata out of the fridge and let sit on the counter for 20 minutes. Preheat the oven to 350 ° (180°C). Bake strata in the centre of the oven for 55 – 60 minutes or it has until puffed, is a dark golden brown, and has cooked through. Let sit for 5 minutes and serve.

Nutrient Breakdown per 1 ¼ cup (310 mL) serving:  302 calories, 15 g total fat, 5.76 g sat fat, 365 mg sodium, 36 g Carbs, 6.6 g fibre, 7 g sugars, 23 g protein

Tip:

Any leftovers? Store covered in the fridge for up to 2 days. Reheat and serve.

Asparagus Salad  Spring/Early Summer from: Healthy Starts Here! (Whitecap 2011)

Makes approx. 4 cups (1L)

One serving = ½ cup

Salad:

1 lb (500 g) fresh local asparagus

½ large red pepper, diced

One – 6 oz (170 mL) jar marinated artichoke hearts, well drained, and chopped coarsely

2 tbsp (30 mL) diced fresh parsley

Dressing:

1 tbsp (15 mL) extra olive oil

1 tbsp (15 mL) white wine vinegar

½ tsp (2 mL) grainy Dijon mustard

Freshly cracked black pepper to taste

1. Wash asparagus, cut off the woody part of the stem and discard. Steam the spears till tender crisp, heavy on the crisp part. Don’t overcook them. Grey-green droopy spears of overcooked asparagus are a sin in the culinary world.
2. Once you have reached your desired level of tender/crisp, about 3 minutes, plunge them into a clean sink of cold water to stop the cooking. Drain in a colander.
3. In a large bowl whisk together the olive oil, vinegar, and the Dijon.
4. Add the red pepper, artichoke hearts, and the parsley. Toss well.
5. Cut the asparagus into 1-inch (2.5 cm) pieces keeping the heads intact. Add to the bowl and gently toss. Cover and store in fridge till serving time. It tastes better after a couple of hours but it’s still great if you eat it right away.

Nutrient Breakdown per ½  cup (125 mL) serving: 40 Calories, 1.7 g Total fat, 0 g Sat Fat, 0 g Trans Fat, 40 mg Sodium, 5.1 g Carbs, 2 g Fiber, 1.8 g Sugars, 2 g Protein

Me and the wonderful Tracy!

BALSAMIC-GLAZED ASPARAGUS

Here’s an easy, healthy and tasty way to prepare this short-season vegetable.

Preparation Time:                          5 minutes

Cooking Time:                                10 minutes

Baking Time:                                   8 to 10 minutes

                                                            Serves 4

Toss asparagus with oil, salt and pepper; place in single layer on baking sheet.  Bake in 400°F (200°C) oven for 8 to 10 minutes or until tender-crisp.

Meanwhile, in small saucepan, bring vinegar to boil; reduce heat and simmer until reduce by half and syrup-like, about 5 minutes.

Place roasted asparagus in serving dish; drizzle with vinegar reduction.  Sprinkle with Parmesan cheese.  Serve immediately.

Nutritional Information:

1 Serving:

PROTEIN:                                   4 grams

FAT:                                              4 grams

CARBOHYDRATES:                5 grams

CALORIES:                                 67

GRILLED ASPARAGUS SPEARS WITH LEMON CAPER MAYONNAISE

Launch the spring barbecue season with this spectacular starter.  It’s also delicious served as a side dish for grilled meat, fish or poultry.

Preparation Time:                          10 minutes

Cooking Time:                                5 minutes

                                                            Serves 4

Crush garlic; mix with oil, salt and pepper in small bowl.  Set aside.

Wash and trim asparagus spears; pat dry.  Brush with garlic oil.  Grill, turning often, until just tender and lightly browned, about 5 minutes.  Transfer to serving platter.  Garnish with cherry tomatoes.  Serve with Lemon Caper Mayonnaise for dipping or drizzled over top.

Lemon Caper Mayonnaise

                                                            Makes about 2/3 cup (150 mL)

GRILLED ASPARAGUS SPEARS WITH LEMON CAPER MAYONNAISE

In small bowl, combine mayonnaise, capers, lemon juice, lemon zest, parsley, chives, and salt and pepper to taste.  (Can be made a day ahead.)

Nutritional Information:

1 Serving:

PROTEIN:                                   3 grams

FAT:                                              18 grams

CARBOHYDRATES:                10 grams

CALORIES:                                 210

SOURCE OF FIBRE

SESAME ASPARAGUS

This simple stir-fry uses few ingredients and is ready in minutes.  It’s great with barbecued meat or fish and steamed rice.

Preparation Time:                          8 minutes

Cooking Time:                                10 minutes

                                                            Serves 4

In wok or large skillet heat sesame oil over high heat; stir-fry asparagus and red pepper for 2 minutes.  Add soy sauce and 1 tbsp (15 mL) water; reduce heat to medium-high and cook for 4 to 5 minutes, stirring frequently, or until tender-crisp.  Season with ground pepper and sprinkle with sesame seeds.  Serve immediately.

To Toast Sesame Seeds: Place in frying pan over medium heat and cook; stirring until lightly browned and popping.

Nutritional Information:

1 Serving:

PROTEIN:                                   4 grams

FAT:                                              4 grams

CARBOHYDRATES:                5 grams

CALORIES:                                 68

SOURCE OF FIBRE

WARM ASPARAGUS AND MUSHROOM SALAD

WITH BAKED GOAT CHEESE

This type of salad is popular in Provence, France, and makes a delicious lunch or supper dish.  Roasting the asparagus intensifies the flavour.

Preparation Time:                          20 minutes

Cooking Time:                                10 minutes

                                                            Serves 4

Slice goat cheese into 8 equal rounds.  Mix bread crumbs with paprika in small dish; coat each side of rounds.  Place cheese on baking sheet; set aside.

Arrange asparagus on rimmed baking sheet; drizzle with oil and toss to coat.  Roast in 475°F (240°C) oven for 7 to 10 minutes or just until tender.  Remove from oven; cover to keep warm.  Place goat cheese in oven and bake until hot, 3 to 4 minutes.

Meanwhile, heat butter in large skillet over medium-high heat.  Add mushrooms, red pepper and garlic; cook, stirring until mushrooms are lightly browned, 4 to 5 minutes.  Remove from heat; stir in water, vinegar and tarragon.

Arrange asparagus on warm salad plates; spoon mushroom mixture over asparagus.  Top each serving with 2 rounds of goat cheese.  Garnish with fresh herbs if desired.

Tip: Mushroom varieties include shiitake, cremini, chanterelle and oyster.

Variation: Season asparagus with salt and pepper to taste.  Serve on mesclun or baby spinach.  Top with mushroom mixture.

Nutritional Information:

1 Serving:

PROTEIN:                                   13 grams

FAT:                                              22 grams

CARBOHYDRATES:                14 grams

CALORIES:                                 306

I was all smiles BEFORE we discovered that the stove was broken.....note the two lovely omelette pans ready to go.

I love live TV but I think I love live TV to tape a bit better.

Case in point: Last week when we taped CityLine just before my segment was going to be taped we discovered that the stove top wasn’t working. It was kaput.

The problem was I was making two eggs dishes that use the stove top and one of them was going to be an Omelette-Off with Tracy.

My wonderful producer rose to the occasion and after establishing that stove top was totally unfixable she sent someone to buy a couple of mini stove elements. They continued taping the rest of the show.

A phone call later and the news was grim – Canadian Tire didn’t have any mini stove elements but they did have electric skillets. So Tracy and I cooked omelettes in huge electric skillets!

We rolled with the punches and it was a very funny segment – watch us on May 2 and I hope you learn how to make an omelette in a skillet, because you sure don’t learn how to make one in an omelette pan.

Basic Omelette

All-seasonal

Once you have mastered omelette making you are on your way to easy nutrient dense dinners ready in minutes.

Makes: one omelette for one person

2 – omega-3 eggs

2 tbsp (30 mL) water

Fillings of your choice:

Topping ready to go - I like to pre-chop and store them in glass containers in the fridge.

¼ cup (60 mL) grated or crumbled cheese of your choice

Chopped chives or any type of onion

Chopped olives

Cooked sliced mushrooms

Diced raw peppers

Chopped baby spinach

1. In a medium bowl: whisk together eggs and water until fluffy.
2. Heat a medium skillet over medium heat. Add oil or lightly spray and then quickly pour mixture into the pan.
3. Wait for the eggs to start to set at the edges and then using a spatula, gently push cooked portions toward the centre, trying not to make huge “wrinkles of cooked egg” this will help the omelette keeps its circular shape. Keep tilting and rotating the pan so the uncooked eggs flow into the empty spaces. Sort of like patting your head and rubbing your stomach at the same time.
4. When egg is almost set on the surface but still looks moist, cover one half of the omelette with fillings of your choice on the side that is opposite the handle.
5. Now the slightly tricky part: Slip spatula under the unfilled side and fold the omelette in half. Now bring the plate to the pan and gently flip the omelette onto a plate.

Nutrient Breakdown Per Serving (without added fillings): 160 Calories, 12 g Total Fat, 3 g Sat Fat, 111 mg Sodium, 0 g Carbohydrate, 0 g sugars, 0 g Fiber, 12 g Protein

Not bad for an omelette made in a huge electric skillet. The trick is bringing the plate to the pan and then flipping it out.

Omelette pan or not - it still tasted great!

Note: There’s a segment at the end of the show when Tracy asked me the worst advise I had ever received – I told my story but forgot to include that the actor next to me is the one that told me to fib about my weight and sizes, critical part of the story…. Watch the show – it will all make sense.

We all know that wonderful childhood ditty, “Beans, beans the musical fruit the more you eat the more you toot!” Well here’s a news flash – the lyrics are wrong. First of all they aren’t a fruit, they’re a vegetable and secondly the more you eat the less you’ll toot.

Yes, more is better. I’ll explain.

All of our gastrointestinal tracts are unique to what we eat on a regular basis. Your flora, as it’s called in the gastro biz, produces an environment that helps digest what you just ate. So if you eat a lot of meat, you can digest that with no problem. If you haven’t had a bean since your Grade 6 field trip then Houston we have a problem.

We humans don’t have a lot of the enzyme needed to breakdown the sugars that beans produce, our personal flora helps digest what we just ate. Big bean eaters are relatively unscathed when they eat beans. Now give them a steak, maybe twice a year, and all I can say is, “Wow, scary!”

Basically your body gets used to what you eat and becomes more efficient at digesting it. It takes about two weeks of eating beans everyday to start to see the reduction of toots so hang in there, your heart will thank you, even though you neighbours won’t.

If you’re in your fifties or a Mel Brooks fan you’ve probably seen the movie Blazing Saddles and the famous tooting campfire scene that every guy I met, dated, or was married to, loved. My date that evening actually fell out of his seat into the aisle in the theater. Most men think farts are funny, women – not so much.

We all have flatulence episodes every day; each and every one of us has on average about fourteen episodes per day. You probably had one while you were reading this. I know most of my female friends claim to have never passed wind but let’s face it, they’re fibbing. Everyone has the toots at some time or other. It is one of the main reasons why I exercise. All that moving around helps gas exit my body, usually outside while I am walking my dog.

I am announcing that today, April 26 is National Farting Day. Come on – yesterday was National Zucchini Bread Day – why not give a shout out to your GI tract?

“Better out than in”, to quote Shriek! Have fun!

I started watching Oprah nineteen years ago when my son was three years old, he’d have a nap and I would chill on the couch with a cup of tea and Miss Oprah Winfrey, a breath of fresh air on any given day in my stressed out life.

I was separated from my husband, living alone with my son, struggling to make ends meet, uncertain of where I was headed, and downright scared about the future.

Oprah gave me hope every day to keep fighting the fight, to stand up for what I believed in, and to soldier on.

Many of her shows felt as if she’d read my mind and addressed issues that I was struggling with. Some shows made me laugh, others cry, and many just gave me hope to get off the couch and try my best to make it through that day.

One show changed my life.

It was about goals.

She gave a list of questions that could help focus your life, and I had one of those famous Oprah light bulb moments, I know it sounds corny, but that show made a huge difference in my life.

The pivotal questions to ask yourself were:

• What do I want to be?
• What do I want to do?
• What do I want to have?
• What do I want to give?
• What am I afraid of?

I hauled my big old butt right up off the couch, grabbed a piece of paper and started writing. And there in black and white was my life.

Instead of dealing in a negative mode I was suddenly propelled towards positive choices. I did know what I wanted to do with my life, who I wanted to be, what I wanted to have and what I wanted to give. Up until that moment I was either so bogged down with just getting by I had lost sight of the bigger picture.

I wrote for days bearing my soul and my life’s dreams.

I knew for sure that I wanted to be the best mom I could be, regardless of being alone. I wanted to pursue my career as an actor and as a home economist, and I wanted to help others find a way to eat healthy foods.

What was I afraid of? That was the only think I didn’t need to write down – I knew I was afraid of being a failure; of having all of these dreams and never accomplishing them. And then I had my second light bulb moment – how would I ever know if I didn’t try.

A dear friend of mine gave me this quote from Theodore Roosevelt:

“It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat.”

“Citizenship in a Republic,”
Speech at the Sorbonne, Paris, April 23, 1910

I fail on a regular basis, but what I learn from each set back is monumental, and I would have it no other way.

My goal list became my blue print and my map. All I had to do now was to figure out how to make it so. That was the creative fun part.

Knowing what I needed and seeing it on paper kick started me on the life’s journey.

This plan of action worked for me, and maybe it’s because I am goal driven that it helped so much, I’m not sure whether it was timing, serendipitous, or a gift from heaven, but I clicked that day.

I still have that paper I wrote my goal list on and I look at it once and awhile to make sure I am on the road that I want to be on. It’s a road less traveled but it’s my road and I’m owning it.

I was raised under the theory that a family who watches Hockey Night in Canada together, stays together.

My dad was a Boston Bruins fan until Vancouver got their own team and then he and my mom quickly became hometown fans of the Canucks.

If watching Hockey Night in Canada in our family was like attending weekly Church services then the Playoffs were like going on a full blown religious retreat.  I discovered early on that you either learned to love hockey or you had no family members to hang out with for most of the year.

I didn’t think you could actually watch too many games, until I met my partner Scott.

Last week, thanks to his skilled use of a remote controller, we watched two games at the same time, followed by a late night game in the West. I only got confused a couple of times – thank goodness their uniforms we are all very different colours.

Today he’s going for the marathon of playoffs games- a big three, luckily spaced out in three hours increments.

He’s been training for a day like this most of his life.

He had a pre-marathon playoff watching meal – carb loading for extra energy. He fit in fitness training – walking the dog prior to the puck dropping in Philadelphia – just to keep him loose for the rest of the day. And he’s making sure that he keeps hydrated to avoid any leg cramps. One concern is leaping off the couch for a much needed pee break during commercials and pulling a groin, but as long as he keeps changing positions on the couch I think he’ll be okay.

Stakes go up around 3:15 pm when his favourite team the reigning Stanley Cup Champions, the Boston Bruins for all of you who have no idea who that was, take to the ice. There are blood pressure issues involved in watching his beloved team and with an afternoon game and the Washington Capitals leading the series 3-2. I’m kicking myself for not owning a home defibrillator, but I am going to suggest that he take a baby aspirin before the game and do deep breathing instead of yelling at the TV and the refs during the big game.

Then it’s my turn for fan antics – the Canucks take to the ice at 8:00 pm – hopefully the Bruins won’t be in overtime – don’t know who is going to have to leave the house in pursuit of another television.

Food – I’ve got that covered – we’re eating whatever I can make between games. I’m thinking eggs. They’re easy, high in protein which will help him focus and I think an omelette and a salad is an excellent choice for tonight.

Blood pooling after hours spent reclined on the couch is another health concern, so moving around during commercials or pacing during games will help reduce any potentially life threatening blood clots. Yes, think airplane travel and you are in the zone.

Right now the Pittsburgh Penguins are down 3 -0 and it’s a long day ahead. Stay tuned. Hopefully years of training will pay off.

Update: The Penguins are out, the Bruins won in over time and now the Canucks play at 8:00 pm. So far so good! Keeping fingers crossed.

Barley and Beet Risotto

Whoops, a little purple pink on the rim!

You need cooked beets for this recipe so you can either cook them while the barley is cooking or the day before. Cooked beets will last up to seven days in the fridge so like to cook then when I have the oven on for something else, wrap them in foil, and the store in the fridge until the next beet attack hits me!

2/3 lb (350 g) beets – to = 1 ½ cups chopped

1 tbsp (15 mL) cold pressed canola oil or extra virgin olive oil

2 onions, diced

4 cloves garlic, minced

1 tsp (5 mL) dried thyme leaves

¾ cup (175 mL) pot barley NOT pearled

2 cups (500 mL) lower sodium chicken broth or vegetable broth

¼ cup (60 mL) Parmesan-Reggiano or a really good parmesan

1. Preheat oven to 375°F (190°C). Wrap beets loosely in foil. Roast in the centre of the oven for 40 to 45 minutes or until beets are tender when pierced with a tip of sharp knife. Remove from oven and let cool, when the beets are cool enough to handle peel and dice. Set aside.

1. Heat a medium saucepan that has a tightly fitted lid over medium heat; add oil and onions and sauté for 3-5 minutes or until golden in colour.
2. Add garlic and thyme and continue sautéing for 1 minute.
3. Add the pot barley and the broth, stir, bring to the boil, reduce the heat to simmer, cover and simmer for 40-45 minutes or until the barley is tender but not mushy.
4. Gently stir in the parmesan, and then add the beets and even more gently fold in. Cover, remove from heat and let sit for 10 minutes. Serve.

Makes – 4 cups (1 L)

Serves -8 – ½ cup (125 mL) servings

Each ½ cup (125 mL) serving contains: 122 Calories, 3 g Total Fat. .8 g Sat Fat, 0 g Trans Fat, 202 mg Sodium, 18 g Carbs, 4 g Fiber, 3.3 g sugars, 4 g Protein

Beet and Arugula Salad

Raw beets? You can eat raw beets? You sure can! The trick is to julienne them – so you’ll need a mandolin for this one – if not grating works, not quite so pretty, but it works, use a box grater so you won’t stain your food processor.

2 cups (500 mL) baby arugula, chopped

2 tbsp (30 mL) diced red onion

2 tbsp (30 mL) finely chopped fresh mint

1 medium-large beet, peeled and julienned or grated = approx 1 cup (250 mL)

1 Cara Cara orange, peeled and cut into bite sized pieces – see below

Dressing:

1 tbsp (15 mL) fresh lemon juice

1 tbsp (15 mL) cold pressed canola oil or extra virgin olive oil

1 tbsp (15 mL) Ribena – see below

1. In a large bowl toss together: arugula, red onion, and mint. Gently toss in beets.
2. For the Dressing: In a small bowl whisk together the lemon juice, oil, and Ribena
3. Pour over salad and gently toss. Add oranges and gently toss. Serve.

Cara Cara oranges are a type of navel orange with a dark pink to almost red interior.  They are sweet and not only add delicious to this salad but a gorgeous colour as well. Found in larger grocery stores or higher end fruit markets. Can’t find a Cara Cara? Then use a regular navel orange.

Ribena is a black currant concentrate that is popular in the UK. Very sweet it adds a huge hit of flavour to salad dressings. If you are worried about how many Carbs you’re eating – reduce the Ribena to 1 tsp (5 mL) and the change in the per serving nutrient breakdown = 82 calories and 13 g Carbs.

Tip: For an even bigger hit of flavour add 2 oz (50 g) fig goat cheese, crumbled and toss in when you add the oranges. Woolwhich, a goat cheese  producer in Ontario, distributes fig goat right across Canada.

Makes – approx 3 cups (750 mL)

One serving = ¾ cup (180 mL)

Nutrient Breakdown: (without goat cheese) Per one ¾ cup (180 mL) serving = 90 calories, 3.6 g total fat, .5 sat fat, 0 trans fat, 17 g carbs, 12 g sugars, 3.3 fibre, 2 g protein

Spicy Oven Roasted Beets

Tracy thought these looked like brownies - sorry - I'll have to make them another time!

This spicy version of plain roasted beets might even sway a beet abstainer, might, here’s hoping!

1 ½ lb (750 g) small-medium beets, peeled and cut into quarters, approx 1-inch (2.5 cm) pieces

1 tbsp (15 mL) cold pressed canola oil or extra virgin olive oil

1 tsp (5 mL) turmeric

1 tsp (5 mL) cinnamon

½ tsp (2 mL) cracked black pepper

1. Preheat oven to 375°F (190°C). Line an 9×13-inch metal baking pan with wet parchment paper.
2. In a large bowl whisk together: oil, turmeric, cinnamon, and cracked pepper. Add beets and toss until well coated.
3. Place into prepared pan, scraping any extra oil onto the beets, and roast in the oven for 50-60 minutes or until desired tenderness – I like them slightly tender. Serve.

Makes about 3 cups (750 mL)

One serving = ½ cup (125 mL)

Nutrient Breakdown: Per ½ cup (125 mL) serving contains: 54 Calories, 2.4 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 56 mg Sodium, 7 g Carbs, 1.6 g Fiber, 4.5 g Sugar, 1 g Protein

Tip: Turmeric has anti-inflammatory properties that are even stronger when mixed with cracked pepper.

Antioxidant-rich watercress shows sports nutrition potential

http://www.nutraingredients.com/Research/Antioxidant-rich-watercress-shows-sports-nutrition-potential

This salad is a terrific blend of peppery watercress greens with the tart and sweet coming from the grapefruit and the dried cranberries, this salad is beautiful to look at, and fabulous to eat. Good enough for company, but don’t save it for special occasions, for heart health eat it once a week.

1 bunch watercress

1 large Ruby Red grapefruit

¼ cup (60 mL) dried cranberries

Salad Dressing:

1 tbsp (15 mL) cold pressed canola oil

1 tbsp (15 mL) orange juice concentrate, thawed

1 tbsp (15 mL) apple cider vinegar

1 tsp (5 mL) honey

1. Place watercress in a clean sink of cold water. Swish well to make sure there isn’t any sand or dirt clinging to it. Place watercress in a salad spinner and spin or pat dry. Chop watercress into 2-inch (5 cm) pieces. Place in a large bowl. Set aside.
2. Peel and segment a grapefruit.
3. Whisk together the oil, orange juice concentrate, vinegar, and honey in a small bowl.
4. Pour dressing over watercress and toss well.
5. Divide watercress equally between four plates. Equally distribute grapefruit between the four plates. Sprinkle each plate with 1 tbsp (15 mL) dried cranberries. Serve.

Makes four servings One serving contains: 105 Calories, 3.8 g Total fat, 0 g Sat Fat, 0 g Trans Fat, 8 mg Sodium, 18.5 g Carbs, 2 g Fiber, 14 g Sugars, 1 g Protein

Diabetes Food Choice Values Per Serving: 1 Carbohydrate, 1 Fat

From: Healthy Starts Here!

Tracy was away on holiday, mayhem ensued! Kevin even tried to sneak some of the icing off my cake!

This is my go-to-it cake for birthdays and any special occasion when it has to be chocolate. It’s been on my top ten hit list for years and deserves to be showcased again.

Laughing and baking, a match made in heaven!

For a healthier version make it as is – for the over the top version I demmed on CityLine make the cake as is – bake in two – 8-inch round cake pans and ice with the Decadent Icing at the bottom of the recipe.

OR – for a healthier version serve it with a scoop of frozen vanilla yogurt. Sprinkle with icing sugar.

Yummy!

Cake:

1 cup (250 mL) whole-wheat flour

2/3 cup (150 mL) all purpose flour

1½ cups (375 mL) granulated white sugar

2/3 cups (150 mL) natural cocoa powder

1½ tsp (7 mL) baking soda

¼ cup (60 mL) canola oil

1 cup (250 mL) fortified organic chocolate soy beverage

2 tsp (10 mL) fresh lemon juice

1 – omega-3 egg

1 – 4.5 oz. (128 mL) jar baby food strained prunes

1 tbsp (15 mL) pure vanilla extract

Icing: Optional (for Decadent Icing keep scrolling down!)

2 tbsp (30 mL) unsalted non-hydrogenated margarine

1 oz (25 g) unsweetened dark chocolate, at least 70% cocoa mass

6 tbsp (90 mL) fortified organic chocolate soy beverage

2 ½ cups (650 mL) icing sugar

1/3 cup (75 mL) natural cocoa powder

Decadent Icing:  (which I demmed on CityLine) needs to be made for the two-8-inch round cake pan version

8 oz (200 g) bittersweet or semi-sweet chocolate (I use bittersweet for a less sweet icing)

½ cup (125 mL) natural cocoa powder

¾ cup ( 180 mL) water

½ cup (125 mL) unsalted butter

3 cups (750 mL) icing sugar

1. Preheat the oven to 350°F (180°C). Lightly spray a 9×13-inch (23×33 cm) metal cake pan, or line with parchment paper or two – 8-inch round pans.
2. In a large bowl mix together the whole wheat flour, all-purpose flour, sugar, cocoa powder, and baking soda.
3. Add the chocolate soy beverage, lemon juice, oil, egg, strained baby food prunes and the pure vanilla.
4. Using a hand mixer blend or wire whisk beat the ingredients together for 1 minute, scraping the bowl often.
5. Turn the speed up to medium or whisk like your life depended on it for 2 minutes.
6. Pour into prepared pan or pans, even out the top, and bake in the centre of the oven. For the 9×13-inch pan bake for 30-35 minutes or until a toothpick inserted in the centre of the cake comes out clean. For the two-8-inch round cake pans bake for 30-35 minutes or until a toothpick inserted in the centre of the cake comes out clean.
7. Cool on a wire rack for 10 minutes then remove from the pans and continue cooling.
8. Prepare icing, if using. Put the margarine, unsweetened chocolate and chocolate soy beverage in a microwaveable dish. Heat on medium-low for 45 seconds. Stir. Repeat till almost melted. Stir till totally melted. The key is to underdo it. Scorched chocolate is ruined chocolate. And in some countries it’s considered a sin. Or melt over the stove on low heat.
9. Pour the melted chocolate into a medium bowl, don’t lick this – it’s unsweetened. Add the icing sugar and the cocoa powder and beat till smooth. If it is too thick add a little bit of chocolate soy beverage until you reach the desired thickness. When finished lick beaters if desired.
10. OR if making the Decadent Icing: put the chocolate, cocoa powder, water, and butter into a small saucepan and let the chocolate and butter melt very slowly. Stirring occasionally. When almost melted remove from the heat and stir until totally melted. Pour into a large bowl. Add icing sugar and beat until well combined. This will be very runny. Cool in the fridge until set about 3-4 hours. Beat until fluffy and ice the cake. (If the icing is too stiff – if you saw the show this will all make sense!then add 2-4 tbsp (20-60 mL)[more if needed] milk, chocolate soy beverage or water and beat until soft and fluffy!
    

    Here's what the iced cake from the segment with Kevin looked like after I added some chocolate soy beverage and beat it until it was fluffy! Seriously, you will have to watch the show to understand how funny this was!

11. Ice cooled cake. Lick bowl if you must! The cake can now be eaten immediately or the next day.
12. Remember that tomorrow it will taste better. Your choice.

9×13 inch (23×33 cm) cake with icing, serves 30:

1 Serving = one 2×2-inch (5×5 cm) square contains: 159 Calories, 3.8 g Total fat, 0.8 g Sat Fat, 0 g Trans Fat, 83 mg Sodium, 29.8 g Carbs, 1 g Fiber, 22 g Sugars, 2 g Protein

Diabetes Food Choice Values Per Serving: 2 Carbohydrates, 1 Fat

OR One two layer cake with Decadent Icing – serves 16 – one slice equal to: you don’t want to know! Have a tiny piece. Go for a huge walk later or tomorrow. Do weight lifting, squats, and some yoga. Okay – that should do it!

Poppy Seed Cake with Lemon Icing

From: Lick the Spoon by Mairlyn Smith (Macmillan 1998)

Poppy Seed Cake with a hint of Lemon Icing.

Cake:

¼ cup (60 mL) poppy seeds

1 cup (250 mL) skim milk

2/3 cup (150 mL) unsalted butter

1 ½ cups (375 mL) granulated sugar, divided

4 large eggs, separated

2 cups (500 mL) cake and pastry flour

2 ½ tsp (12 mL) baking powder

Lemon Icing:

½ cup (125 mL) unsalted butter at room temperature

2 cups (500 mL) icing sugar

4 tbsp (60 mL) fresh lemon juice

2 tbsp (30 mL) lemon zest – approx the zest from one large lemon

1. Preheat the oven to 350°F (180°C). Lightly spray two – 9-inch round metal cake pans, or line with parchment paper.

1. Mix the poppy seeds and the milk together in a small bowl and set aside.
2. In a large bowl, cream the butter. Gradually add the sugar until the mixture is light and fluffy.
3. Beat in the yolks one at a time.
4. In a separate bowl: sift together the flour and the baking powder.
5. Cake Method: add half of the flour and gently mix in. Add all of the poppy seed milk mixture, gently mix in. Add the rest of the flour and gently mix in.
6. In a clean non plastic bowl beat the egg whites until stiff.
7. Gently fold the egg whites into the flour mixture using a rubber spatula until there are no visible whites.
8. Pour the batter into the prepared pans and even out the top.
9. Bake in the centre of the oven for 20-25 minutes or until a toothpick inserted in the centre of the cake comes out clean.
10. Cool on a wire rack for 10 minutes then remove from the pans and continue cooling.
11. When completely cooled ice with Zesty Lemon Icing: In a large bowl cream the butter, add icing sugar and lemon juice and beat until fluffy. Add lemon zest and beat in. Ice the centre and the top of the cake. There is just enough for a hint of icing! Serve. If making the night before make sure that you cover it.

Make one large two layer cake. Serves at least 12 people. No nutrition breakdown – it’s a treat!

Stiff peak stage on your egg whites!