Catch me on CityLine Wednesday, October 5. We are cooking with Ontario apples!
Apple Cheddar Soup Fall/Winter Kid Friendly
I wrote the method in kid-speque so your kids could help you prepare this soup! I Mairlynized this recipe from one I originally got from the Ontario apple Growers’ website. www.onapples.com
1 tbsp (15 mL) extra virgin olive oil or canola oil
3 Macintosh apples
1 cup (250 mL) chopped unpeeled carrots
1 cup (250 mL) chopped leeks
1 cup (250 mL) chopped celery
1 tbsp (15 mL) chopped fresh thyme, leaves only
1 tbsp (15 mL) chopped fresh rosemary, needles or leaves only
½ tsp (2 mL) cracked black pepper
2 cups (500 mL) water
2 cups (500 mL) natural apple juice – to reduce sweetness you can use lower sodium chicken stock
2 cups (500 mL) lightly packed grated extra old cheddar
1 cup (250 mL) evaporated fat free milk
- If your kids are helping you, it’s a great idea to prep all of the ingredients first.
- Everybody go wash their hands.
- Scrub the apples and carrots. Let drain.
- Cut the tops off of the leeks just where the white starts to turn dark green. Slice lengthwise but not through. Rinse under cold running water to make sure all of the dirt is gone, fanning out the layers under running water helps. Let drain.
- Wash the celery. Let drain.
- Cut apples into quarters and remove core. Chop coarsely. Set aside.
- Slice leeks into thin coin slices. Set aside.
- Chop carrots and celery into ½ -inch (1 cm) slices. Set aside.
- Rinse off the herbs – thyme and rosemary. Remove the leaves from the thyme and chop the leaves, set aside, discard the stem.
- Remove the needles or leaves from the rosemary and chop, set aside, discard the stem.
- Heat a large saucepan over medium heat.
- Add oil and leeks and sauté for 5 minutes. Add apples, celery, carrots, thyme, rosemary, and pepper. Cook, stirring often, until vegetables begin to soften, about 10 minutes.
- Add water and apple juice; bring to the boil, reduce heat to simmer, put a lid on the pot, and cook until vegetables are very tender, about 20-25 minutes.
- While waiting, grate cheese and set aside.
- When the vegetables are tender, puree the soup in a blender about 2 cups (500 mL) at a time or until smooth OR using a hand held immersion blender puree soup in the pot till smooth.
- Whisk in grated cheddar over medium heat until melted. Gently whisk in milk and warm through (do not boil again). Serve.
Makes 8 cups (2 L) One adult serving is 2 cups (500 mL) One kid serving is 1 cup (250 mL)
One adult serving contains: 407 calories, 23.4 g total fat, 12 g sat fat, 0.7 g trans fat, 447 mg sodium, 37.7 g carbs, 4 g fibre, 26.8 g sugar, 15 g protein
Diabetes Food Choice Values Per Serving: 2 ½ Carbohydrates, 2 Meat and Alternatives, 3 ½ Fat
Apple Chips Fall/Winter Kid Friendly
The first time I made these, our friends and fellow actors Jill and Larry were coming over to watch the Golden Globe Awards with us. The whole house was permeated with apple cinnamon smells while the apple chips cooked in the oven.
While they were cooling I thought I’d better try just one to make sure they were as good as they smelled, and the next thing I knew I had eaten all of them. So when Jill and Larry arrived for the before Awards snacks, we had nothing. Okay, I opened a bottle of champagne and served it with the lingering aroma of apples and some goat cheese. I adapted this recipe from www.onapples.com
2 Gala, Idared or Empire apples – no substitutions! Other apples may have too much water content and the apple won’t really ever get crisp!
2 tsp (10 mL) granulated white sugar
1 tsp (5 mL) cinnamon
- Set oven racks to the bottom third and the top third of the oven. Preheat to 200°F (100°C). Line two 9×13 inch rimmed baking sheet with parchment paper.
- Thinly slice apples crosswise with a mandolin or sharp knife. You want the slices to look like a potato chip slice. Arrange apple slices in a single layer on the parchment paper. You should be able to get 1 sliced apple per sheet.
- In small bowl, combine sugar and cinnamon. Sprinkle evenly over apple slices; I use my fingers, pinching bits and sprinkling. Great job for a child between the ages of 3-6.
- Place one rack on the bottom rack and the other one on the top. Bake about 1 hour. Switch racks and bake for 1 more hour.
- Remove from oven and let cool the baking sheet cool completely on a wire rack.
- Gently peel off the apple chips from the paper and store then in an air tight container for 3 days if they last that long. Honestly I ate the whole thing in about 20 minutes.
Makes about 2 cups (500mL) of apples chips. One serving = ¼ cup (60 mL)
One serving contains: 32 calories, 0 g total fat, 0 g sat fat, 0 g trans fat, 1 mg sodium, 8.4 g carbs, 1.1 g fibre, 6.4 g sugar, 0 g protein
Diabetes Food Choice Values Per Serving: ½ Carbohydrate
Spinach Salad with Apples Fall/Winter
¼ cup (60 mL) low fat mayo
2 tbsp (30 mL) apple cider vinegar
1 tbsp (15 mL) pure maple syrup
8 cups (2 L) baby spinach
1 large red pepper
1 Honeycrisp apple
¼ cup (60 mL) walnuts, chopped coarsely
8 thin slices red onion
- In a small bowl whisk together the salad dressing ingredients: mayo, vinegar, and maple syrup. Set aside. Can be made up to one day in advance and stored in the fridge.
- Rinse baby spinach under cold running water. Place in a salad spinner and spin or pat dry. Place in a large bowl.
- Julienne the red pepper – (that’s sliced into really thin slices.) Add to spinach.
- Scrub the apple well, cut into quarters, remove core, and then slice the apple into 16 slices. Set aside. They won’t turn brown by the time you need them, unless you are going out somewhere right now.
- Toss the spinach and the red pepper with the salad dressing.
- Divide the salad equally between four medium plates. I like the way this salad looks on a large white or black plate.
- Arrange the apple slices equally between the four plates of salad. Sprinkle each serving with 1 tbsp (15 mL) chopped walnuts and top with 2 slices of red onion.
- Serve right away and get ready for people asking for seconds, oops, there aren’t any.
Makes four servings One serving contains: 162 Calories, 8.6 g Total fat, 0.6 g Sat Fat, 0 g Trans Fat, 206 mg Sodium, 18.8 g Carbs, 4 g Fiber, 7.9 g Sugars, 4 g Protein
Diabetes Food Choice Values Per Serving: 1 Carbohydrate, ½ Meat and Alternatives, 1 ½ Fats
French Toast Peanut Butter Sandwich for One Year Round Kid Friendly
A great recipe for those nights when it’s only you! And you deserve something fabulous! This quick and easy dinner idea is nutrient dense and is one of my favourite comfort dinners in the fall and winter months.
1 omega-3 egg
2 tbsp (30 mL) skim milk or fortified organic soy beverage
¼ tsp. (1 mL) cinnamon
2 slices 100% whole grain whole wheat bread – slightly stale works best!
2 Tbsp. (30 mL) natural peanut butter
½ apple, scrubbed well, peel on, cored, cut into thin slices
- Whisk together the egg, milk or soy beverage and the cinnamon in a shallow bowl.
- Make a peanut butter banana sandwich using the two slices and bread and the slices of apple. Spread each slice of bread with 1 tbsp (15 mL) peanut butter and then place the slices of apple on top of one of the slices. Top with second slice of peanut buttered bread. Press down lightly to make sure the apple doesn’t fall out.
- Heat a non-stick pan over medium heat.
- While the pan is warming dip the sandwich into the egg mixture. Let it soak up half of the egg mixture then flip it over. Let it soak up the rest of the egg mixture.
- Lightly grease pan with canola oil or canola oil spray.
- Place the egg dipped sandwich into the heated frying pan, reduce heat to medium/low and cook till browned on one side. Flip over and gently press down. Continue cooking until browned on the second side and all of the egg is cooked. When I make it on my stove it takes 5 minutes a side to make sure that the egg in the bread is cooked all the way through.
- Remove from frying pan, cut in half and serve as is or with a small amount of pure maple syrup.
Makes one One serving contains: 479 Calories, 23.1 g Total Fat, 3.5 g Sat Fat, 0 g Trans Fat, 421 mg Sodium, 51.7 g Carbs, 8 g Fibre, 10.8 g Sugar, 22 g Protein
Diabetes Food Choice Values Per Serving: 3 Carbohydrates, 2 Meat and Alternatives, 3 ½ Fats
Thanks to Suzanne Ellis at CityLine for the picture of the french toast!