Dinner Friday 23, 2018

Teriyaki Grilled Chicken and Veggie Rice Bowls

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This dinner is a Teriyaki dish is another international dishes. We finish off the week with a nice looking, and healthy meal for supper that can make multiple servings.

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Ingredients

Teriyaki sauce

1/2 cup low-sodium soy sauce

  • 1/2 cup water
  • 3 Tbsp packed light-brown sugar
  • 3 Tbsp honey
  • 3 cloves garlic , minced (1 Tbsp)
  • 1 Tbsp minced ginger
  • 1 Tbsp rice vinegar
  • 1 1/2 Tbsp cornstarch

Chicken, veggies and rice

  • 3 1/2 Tbsp olive oil , divided, plus more for brushing grill
  • 1 1/2 lbs bonless skinless chicken breasts
  • Ground black pepper
  • 1 medium zucchini , diced into half moons and quartered (1 1/2 cups)
  • 1 1/2 cups matchstick carrots
  • 2 1/2 cups small diced broccoli florets
  • 1 1/2 – 2 cups white or brown rice , cooked according to directions on package (I prefer short grain brown rice)
  • Sesame seeds , optional

 

Instructions

  1. For the teriyaki sauce:
  2. In a small saucepan whisk together low-sodium soy sauce, 1/4 cup + 2 Tbsp of the water, the brown sugar, honey, garlic, ginger and rice vinegar. Bring mixture to a light boil over medium-high heat. Whisk together cornstarch with remaining 2 Tbsp water, then add to sauce mixture in saucepan. Reduce heat slightly and allow to boil 1 minute, stirring constantly. Remove from heat, set aside.
  3. For the chicken:
  4. Brush both sides of chicken with 1 1/2 Tbsp of the olive oil and season pepper (you won’t need salt since the teriyaki sauce is plenty salty). Preheat a grill over medium-high heat (to about 425 – 450 degrees). Brush grill grates lightly with oil then grill chicken until center registers 160 – 165 degrees on an instant read thermometer, about 4 minutes per side. Remove and let rest 5 minutes then dice into cubes.
  5. For the veggies:
  6. Heat remaining 2 Tbsp olive oil in a saute pan over medium-high heat. Add zucchini, broccoli and carrots and saute 4 – 5 minutes until crisp tender.
  7. To assemble bowls:
  8. Layer rice into 4 bowls then top each with 1/4 of the chicken and 1/4 of the veggies. Drizzle desired amount of teriyaki sauce over tops (you’ll have extra left over – use it for chicken or salmon the next day), sprinkle with sesame seeds. Serve warm.

Find out more at: https://www.cookingclassy.com/teriyaki-grilled-chicken-and-veggie-rice-bowls/

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Food Education Thursday February 22nd, 2018

How much education is out there on healthy eating, and how much of it is easy to access? The reality this should be a focus on our education, and what better place to start then in schools? Children should know how the food they eat effects them, and what are some healthy alternatives.

Children our the future, and they should be learning what is best for them. We owe it to them to do what we can to give them he best life possible, and this should be the goal of the government as well.

“Children who go to school without eating a nutritious breakfast are less likely to succeed in school, and face bullying, anxiety and depression, impacting their mental health.”

 

Canada national school food program

Imagine if we had a national school food program? if students were learning about more that effects them on a daily basis. Skills like math, writing, and reading are great of course, but they should also learn about their health, and how what they eat actually has an affect on them. access to healthy food at the schools should also be increased.

Children should be learning these necessary skills at school, because parents don’t always have the time. Simple steps like this can go a long way to helping improve the overall health in our children, and society as a whole.

“In Finland’s national food school program, children are fed a balanced, healthy meal every day while sitting around a table in a communal way, as a supervisor teaches them about nutrition, healthy eating and about table manners.”

We should be able to learn from other countries about what works, and what doesn’t. Not everything that works somewhere else might work here, but we can always use it as a starting point to find out what works best for us. The main thing is always improving how we do things. Here is an article on the the benefits, and all quotes in this post are from there.

http://www.cbc.ca/news/health/school-food-1.4275520

 

Lunch Wednesday February 21, 2018

Vegetarian Pad Thai

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This lunch is an interesting mix to make a vegetarian lunch. It can always be nice to try different types of food to see what we like. Prep time is low to so it can be done in repetitively short amount of time.

Ingredients

  • 1 lime
  • 2 Tbsp canola oil
  • 3 Tbsp soy sauce
  • 1 Tbsp chili sauce
  • 1 Tbsp brown sugar
  • 1 Tbsp water
  • 1/4-inch flat rice noodles
  • 3 cloves garlic, chopped
  • 2 eggs, beaten
  • 2 carrots, peeled and shredded
  • 8 scallions, white and green parts separated and chopped
  • 2 cups bean sprouts
  • 1 red bell pepper, slivered
  • 2 Tbsp roasted salted peanuts, chopped

Directions

  • 1. Cook the noodles as directed on the package and drain.
  • 2. In a small bowl, whisk together the juice from 1 lime, soy sauce, chili sauce and brown sugar.
  • 3. In a large pan, heat the oil over medium-high heat. Add the garlic and stir for 15 seconds, then add the white chopped scallions and red pepper. Cook for 1 minute, then push to the side of the pan and cook the whisked eggs until scrambled. Add carrot shreds, and cook for about 1 minute.
  • 4. Mix in the noodles along with 1 tablespoon of water. Once mixed, pour in soy sauce mixture and bring to a simmer.
  • 5. Mix in bean sprouts and green scallions.
  • 6. Plate the dish, and sprinkle on the crushed peanuts.
  • 7. Season with salt and pepper. Bon appétit!

 

 

  • prep time15 min
  • total time 30 min
  • serves 2 – 3

 

This recipe is courtesy of Renee Reardin at:

http://www.foodnetwork.ca/recipe/vegetarian-pad-thai/14777/

 

 

 

 

 

Salad Tuesday February 20th 2018

Kale Orange Salad

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A nice healthy kale salad that can be eaten through out the week as a healthy snack. It can be hard to always find the time to make something, so having something prepared ahead of time can help a lot when looking for something to eat.

Ingredients

  • 1 bunch curly kale (about 9 oz), thick ribs removed, remaining thinly sliced (about 6 cups)
  • 2/3 cup sliced almonds , toasted
  • 1/3 cup sliced green onions
  • 3 oz goat cheese , crumbled
  • 1 blood orange , peeled and sliced into rounds then halved (navel orange can be substituted)
  • 2 mandarin oranges , peeled and segmented

Vinaigrette Dressing

  • 3 Tbsp white balsamic vinegar
  • 3 Tbsp extra virgin olive oil
  • 2 Tbsp fresh orange juice*
  • 1/2 tsp sea salt (do scant if using table salt)
  • 1 1/2 tsp dijon mustard
  • 1 tsp honey

 

Instructions

  1. For the salad:
  2. Add kale, half of the almonds, half of the green onions and the mandarin oranges to a salad bowl. Pour over vinaigrette dressing then toss salad. Top with remaining almonds and green onions, add blood oranges and goat cheese and serve.
  3. For the vinaigrette:
  4. In a mixing bowl whisk together all ingredients. Chill until ready to serve.
  5. *If you don’t want to buy a navel orange for the juice you could sub mandarin orange juice if you bought a pack of them.

This recipe is provided by: https://www.cookingclassy.com/kale-orange-salad/

Breakfast Monday February 19th, 2018

Comforting Apple Pie Oatmeal Bake

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This may not be as simple as other meals listed here, but it can be nice to make when you do have the free time. This wont be your average breakfast, but its always nice to treat ourselves!

Ingredients:

  • 2 cups large-flake rolled oats
  • 1/2 cup toasted walnuts, chopped
  • 1/4 cup packed dark brown sugar
  • 1 Tbsp chia seeds
  • 2 tsp baking powder
  • 1 tsp ground cinnamon
  • 1/4 tsp ground cloves
  • 1/4 tsp salt
  • 1 Tbsp coconut oil, plus more for dish
  • 2 small or 1 large apple, cored and cut into small pieces
  • 2 cups unsweetened nut milk or oat milk
  • 1 tsp vanilla extract

Directions:

1. Preheat oven to 350ºF

2. In a large bowl, mix to combine oats, walnuts, sugar, chia, baking powder, cinnamon, cloves and salt.

3. For the topping, take out 1/2 cup of oat mixture and transfer to a small bowl, then cut in coconut oil until combined and resembling an apple crumble crust.

4. Stir apples into large bowl of oat mixture (not crumble topping), followed by milk and vanilla.

5. Grease an 8×8-inch or medium casserole dish with a bit of additional coconut oil, then carefully transfer oat and apple mixture to dish. Crumble over topping and bake for 30 to 40 minutes, until dry to the touch and beginning to brown on top. Serve warm.

Prep Time: 10 minutes
Bake Time: 40 minutes
Total Time: 50 minutes
Serves: 4 to 5

This recipe is from: Allison Day

at: http://www.foodnetwork.ca/healthy-eating/blog/healthy-apple-pie-oatmeal-bake/

Lunch Wednesday February 14th 2018

creamy-spinach-and-feta-cheese-wraps

This is a good lunch recipe that can be made in advance so you don’t have to try and rush to make something that day. It can be frozen, and microwaved in just a few minutes meaning it is perfect for preparing on the weekend.

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 6
Calories: 281 kcal

Ingredients

  • 4- ounces light whipped cream cheese
  • 3 tablespoons extra virgin olive oil
  • 1 small yellow onion , diced
  • 1 red bell pepper , cut into thin strips
  • pinch of salt
  • 1 garlic clove , finely chopped
  • 1 bag (6 to 8 ounces) baby spinach leaves
  • salt and fresh ground pepper , to taste
  • 2 green onions , thinly sliced
  • 1/4 cup shredded parmesan cheese
  • 1/3 cup crumbled feta cheese
  • 6 to 8 (8-inch) gluten free, low carb or whole wheat flour tortillas, room temperature
  • Cooking Spray

 

Instructions

  1. Preheat oven to 350.
  2. Grease a baking dish with cooking spray and set aside.
  3. Place cream cheese in a medium sized mixing bowl and set aside.
  4. Heat olive oil in a large skillet; add onions and pepper strips.
  5. Season with salt and cook for 3 to 4 minutes, or until tender.
  6. Stir in garlic and continue to cook for 30 seconds.
  7. Add spinach; season with salt and fresh ground pepper and continue to cook and stir for 3 minutes, or until spinach is cooked down.
  8. Remove from heat and add spinach mixture to the cream cheese.
  9. Add green onions and cheeses; mix and stir until creamy and well incorporated.
  10. Place about 1/4-cup filling onto each tortilla; roll it up.
  11. Arrange tortilla wraps in the previously prepared baking dish.
  12. Lightly coat each tortilla wrap with cooking spray.
  13. Bake for 15 minutes, or until lightly browned and heated through.
  14. Cut each roll in half and serve.

 

This recipe is from  Katerina Petrovska at

https://diethood.com/creamy-spinach-and-feta-cheese-tortilla-wraps/

Salad Tuesday February 13th 2018

Southwestern Salad With Avocado Dressing

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A nice healthy salad that can be made when having guests. It can be hard to entertain people, and come up with healthy food to server them.

INGREDIENTS

Serves 5-6

Dressing

  • 1 avocado, halved
  • 1 clove garlic
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ¼ cup olive oil
  • 1 tablespoon cilantro
  • 1 lime, juiced

Salad

  • 1 head of lettuce, chopped
  • 1 cup bell peppers, chopped
  • ¼ cup cilantro
  • 15 ounces (1 can) black beans
  • ½ cup red onion, chopped
  • 15 ounces (1 can) corn
  • ¼ cup scallions
  • ¾ cup tomatoes, chopped

 

PREPARATION

  • 1. Add all dressing ingredients to a blender, blend until smooth.
  • 2. In a large bowl add lettuce, peppers, cilantro, beans, onion, corn, green onion, and tomatoes.
  • 3. Top with prepared dressing; toss to coat.
  • 4. Enjoy!

This recipe and thanks to: Merle O’Neal, Tasty, and Eva Merz

Find out more at: https://www.buzzfeed.com/merleoneal/southwestern-salad-with-avocado-dressing?bffbtasty&ref=bffbtasty&utm_term=.ouZ3X1rOP#.ms3Vy9Yop

Healthy Food Thursday February 15th 2018

  Healthy Eating

Food is an important aspect or our life. We need it for energy, and even just to live. How often do we find ourselves not really thinking about what we are putting into our bodies though. We live in a busy world where we always need to be going, some appointment to get to, getting to and from work, and even just getting some shopping done. It can be hard to find time to relax, let alone prepare a healthy meal.

The important think to remember is how much a healthy diet can help your through these busy days. You will have more energy, and just overall feel a lot better about yourself. Even simple things like grabbing an apple for a snack instead of a chocolate bar. Eating a healthier brand of cereal instead if something covered in sugar can go a long way to a better life.

No change is to small to start you down the path of healthy eating. Here at the Good Food Market we strive to give you easy accesses to these healthy alternatives, and provided advice, and recipes, to help you get started. It might not always be easy, but you deserve to have a healthy life style. Not because someone says you should, but because you want it. With the help of places like food by ward this can be made easier.

Food by Ward

Finding healthy food is not always easy, and it is very important to know where you can find it near you. Food by ward will help you find the nearest food bank to you. Community gardens that are in your areas, and where you can find farmer markets in the city.

They work at showing how complex it can be to to even find these resources, Help with building the tools, and skills you need to be a food leader. Work towards strengthening local, and city-wide food networks

You can find out more at

http://tfpc.to/food-by-ward

http://tfpc.to/food-by-ward/food-by-ward-resources

Dinner Friday February 16th 2018

Fully Stuffed Sweet Potatoes

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A healthy roasted potato that can be for dinner itself, or be a nice side for a bigger meal. A healthy meal that can be made for 1 or 2, but can also be great for guests.

Ingredients

  • 2 medium sweet potatoes
  • 1 tsp cumin
  • ¼ tsp coriander
  • ¼ tsp salt
  • freshly ground black pepper
  • 1 medium tomato, diced small
  • 2 scallions, finely sliced
  • ¾ cup black beans
  • ½ lime, juiced
  • 1 Tbsp freshly minced cilantro for garnish

Directions

  • 1. Preheat the oven to 450F.
  • 2. Wash, scrub and dry the sweet potatoes.
  • 3. Place a drying rack on top of a cookie sheet and put the sweet potatoes on top. By baking on a rack, no part of the skin will get soggy which will make stuffing them easier. Bake for approximately an hour turning every 20 minutes. (The sweet potatoes are done when they are soft to the touch and just starting to puff up, so you can tell the flesh is shifting away from the skin.)
  • 4. Remove from the oven and let cool enough to handle, about 15 minutes.
  • 5. Using a sharp knife gently slice away the top third of the sweet potato. With a small spoon carefully scoop away the inside of the sweet potato and put the flesh into a medium bowl.
  • 6. Mash the flesh with a fork and whip in cumin, coriander, salt and a generous amount of freshly ground pepper. Stir in tomatoes, scallions, black beans and lime juice.
  • 7. Divide the mixture in half and carefully stuff back into the potato skins, you can overfill them as long as they can stay upright.
  • 8. Place potatoes back on the rack and bake for another 15 minutes.
  • 9. Serve hot garnished with cilantro.

 

  • Prep Time: 20min
  • Cook Time: 55min
  • Total Time: 95min
  • Serves: 2

Read more at http://www.foodnetwork.ca/recipe/fully-stuffed-sweet-potatoes/12094/#DSsOlahwgl2VqLKP.99