Flowfit

As I sit here eating my lunch, I am in awe of how beautiful all that green looks.  Something about green makes me think spring, life, energy and health.  All that would explain why spring is one of my favorite seasons.

This salad will take you less than 2 minutes to throw together – perfect healthful lunch!  Grab a plate and add a good handful of washed baby spinach, a whole avocado (TIP – cut avocado in half lenghtwise, remove pit and make cuts into flesh going both directions – so you’ve made little diamond shapes – now squeeze the avocado in the palm of your hand facing down.  All those little diamonds will spill out and you’ll be left holding nothing but the rind – COOL!).  Squeeze a quarter lemon onto entire thing, add a table spoon of hummus on the side, sea salt and fresh cracked black pepper and you’re done!  I added some left over roasted organic chicken breast as well.  A can of tuna or some garbanzo or cannelli beans would also be great.

Try it!  Time yourself… betcha it’s 2 minutes!

The Hummus on this plate is from Sunflower Kitchens.  As I’ve mentioned before, I have a bit of a love affair with their products.  This Wednesday April 20th, Marilou’s Market in Burlington will be carrying a new selection of all of their wonderful products.  They will have pestos, hummus, soups and dips.  I highly recommend the Oregano and Kale Pesto, the Cilantro pesto and of course all of the hummus!  Hurry in, they won’t last long!

To read about Sunflower Kitchens, go here:

http://www.sunflowerkitchen.com/about.html

Yesterday was snack day at John T. Tuck school.  We served (surprise!) – Hummus with french green beans, organic baby carrots and Mary’s Rice Crackers.  A hit overall, especially with the younger students.  What was interesting to me is that a couple of the moms commented that they considered raw green beans to be an “odd” choice for a snack.  Surprising?  No, but it still a little discouraging to see such old fashioned thinking.  In all honesty, the green beans were a bigger hit than the all too familiar baby carrots.

I so didn’t see that rant coming….but I feel a little more on it’s way….

For me, there really isn’t anything “odd” about eating a raw vegetable – even one that is typically eaten cooked.  But that’s me.  From where I’m standing (on my apparent high horse at the moment), this is the proverbial miss in why there are so many picky eaters out there.  Well intended parents feeding their children only a handful of choices (albeit healthy ones) because “it’s what they like”.  Sadly, what they are creating is a limited pallet reluctant to trying new things.  What they are missing is introducing their children to so many more wonderful flavours, textures and nutrients.  A shame really.

Rant complete.

I guess that’s one of the GREAT things about the healthy snack program.  Not only does it offer nutrition, healthful education and sustenance but it also gives some students the opportunity to try something they may have never been introduced to before – like raw green beans.  I can’t tell you the high I get when one of the students approaches me and says, “what were those green things called?  I love them and want my mom to buy them“.  BIG SMILES. Or when a parent writes to me asking what I served at snack because their son or daughter is raving about the new vegetable or fruit they’ve tried.  Awesome, isn’t it?!  I think so.

Lastly, something so important to remember, especially when introducing new foods… everyone EATS WITH THEIR EYES FIRST.  I put it in caps and bold because I think it is so important.  A little more effort, yes, but I really do believe that if it looks good, kids especially, are more apt to try new things.

Go ahead, make it pretty…. have fun with it!

Peace.

In my opinion, this is the perfect Sunday night dinner.  Fresh, wild, line caught ocean cod – one of my favorite fishes.  Done simply, but with such a sophisticated flavour, and served with zucchini and toasted almonds.  Delicious and nutrutious!

Oven Baked Cod with Rosemary and Lemon:

• 2 large cod fillets
• 4 sprigs fresh rosemary
• 1 lemon, thinly sliced (use your mandoline!)
• extra virgin olive oil
• sea salt and fresh cracked black pepper
• paprika

Preheat oven to 450 degrees, lie cod on sheet pan, drizzle with olive oil and sprinkle with salt and pepper and paprika.  Lie fresh rosemary sprigs along fish and top with lemon slices. Bake in oven for 30-35 minutes. Serve with side of choice (I served with Toasted Zucchini and Almonds).

Although the list of ingredients is super simple, the combination of toasted almonds and delicate zucchini is wonderful and the texture perfect.

Zucchini and Toasted Almonds:

• 2 medium sized zucchini cut into matchsticks on mandonline (or by hand)
• 1/4 cup slivered almonds
• extra virgin olive oil
• sea salt and fresh cracked black pepper

Into hot saute pan add oil and almonds.  Stir continually until almonds are toasted.  They will smell really fragrant and get a little brown around the edges.  Remove from pan, set aside. To pan add another drizzle of oil and zucchini.  Toss for approximately 2 minutes.  Return almonds and add salt and pepper to taste.  Simple and simply wonderful!

YUM!

I call this “Rainbow Pasta” because it’s filled with colour, and what kid wouldn’t like to eat a rainbow?!  Depending on what veggies I have on hand the colours will change, but the recipe is pretty much the same.  Please use this ‘recipe’ as a  jumping off point, as inspiration…. and of course, share your ideas!  Make it your own.  If your little one can not tolerate broccoli, replace it with something he/she does like, can’t stand red peppers, again make a change.  The point is to make this your own… or more specifically, something your kids will happily gobble up!

Rainbow Pasta Salad:

• Pasta shape of choice
• broccoli, finely chopped
• red peppers, rinely chopped
• small white onion, finely chopped
• 1 garlic clove, finely chopped
• fresh squeezed lemon juice
• fresh baby spinach leaves, cut into thin strips
• extra virgin olive oil
• sea salt and grated black pepper

Cook pasta according to package directions in salted boiling water. Do not over cook. When pasta is nearly cooked (last 2 minutes) add broccoli. Rinse pasta and broccoli under cold running water to stop cooking process and rinse off extra gluten.

To mixing bowl add all ingredients.  Taste…. is something missing?  Go ahead and add it. Tasting as you go is an important thing to get comfortable with…. plus, if you get your kids involved in the tasting process, they may be more likely to eat their own creations!  Have fun and think COLOUR!

To this lunch I added a deconstructed tomato sandwich…. do it yourself style along with a perfectly ripe pear – one of my kids favorites.  Funny thing about pears though – did you notice they only stay perfectly ripe for about 10 minutes?  They go from under ripe to perfectly ripe to over ripe SO fast!  Eat em while they’re good!

Notes on Pasta – I find kids really dig farfalle (bow ties) and fusilli (sprials) the best. Whenever possible choose a good quality pasta – the difference is substantial.  I like De Cecco, Barilla, Delverde and La Molisanna the best.

I wouldn’t really call it a salad, but this side easily falls into the “raw food” category.  The last few weeks, my plan B box has been cheerily full of sunny yellow patty pan squash (also called scallop squash).  I’ve always liked them gently sauteed or mixed into soups, but this time I wanted to eat them as is.  One of the wonderful things for me about eating raw food is that if you are used to eating these foods cooked….the texture is such a nice surprise!  Even better – the nutrients and goodness are all left intact.  Awesome!  Try this out, you are sure to love it!  My kids (6 and 8 years old) gobbled it up!

Patty Pan Squash “Salad”:

serves 4

• 3 fist sized patty pan squash, cut into small matchsticks
• 4 tbsp finely chopped red onion
• juice 1/4 lemon
• 1 tbsp olive oil
• 1/4 tbsp maple sugar (maple syrup can be used – use 1/2 tbsp)
• 1 clove garlic, finely chopped
• small handful fresh basil, rough chopped
• 1/4 cup unsalted cashews, finely chopped
• sea salt and freshly ground pepper

Combine all ingredients and serve immediately.  Add fresh pea shoots or spinach to bulk up if you wish.  Enjoy!   Tastes just like summer….

YUM!

Looking for a healthy appetizer to serve at your next party or to take to a BBQ?  Here is a simple and EASY alternative to veggies and dip.  Casual or fancy, these can cover both a BBQ and an elegant dinner party!  Get creative, think colour and texture – have fun and enjoy!

Salad Skewers:

Choose a selection from the following:

• cherry or grape tomatoes
• cucumber (cut into quarters)
• red, yellow, orange or green peppers
• marinated artichokes
• fresh whole herb leaves – basil, dill, cilantro, oregano, parsley
• pitted olives
• organic or vegan cheese cubes
• avocado
• red onion
• radish
• beans

The list goes on and on…. be creative, you really can’t go wrong here.  Choose wooden skewers, the veggies will hold better than on plastic.  Choose ones larger than toothpicks – these don’t leave enough to hold on to.  The super long ones for the grill are fun too as they leave really long handles and look interesting on a buffet.

Keep in mind veggies that hold better should be your anchors.  Use these (peppers, cucumbers, onions) on the top and bottom to stop them from sliding off.

Once you choose your veggies, skewer and arrange on platter of choice – round or rectangle – in a circle or lined up in neat little rows… it’ll look beautiful no matter what you do!  Make a simple dressing like my BEST EVER Lemon Dressing, or use your favorite bottled dressing.  I really like the natural flavours in  ”The Best Dressed Salad Dressings” as they have no MSG, no added preservatives or additives and no eggs.  Drizzle dressing over veggies and sprinkle with fresh herbs of choice and sea salt and fresh cracked black pepper.  Serve to oohs and aahs…

YUM!

Notes – The Best Dressed Salad Dressings are available at Marilou’s in Burlington and various other locations in Oakville and Toronto.  Click here for a list of locations:

http://www.thebestdressed.com/Locations.asp

My sister often finds a quiet spot to read and write in a local Lebanese restaurant. She says it’s the perfect place for a cozy quiet moment. This is the soup she often orders, and asked the owner one day how to make it. Of course, as always, recipes passed down always change. Play with this and make it your own!

Lebanese Lentil Soup

• 2 cups split red lentils
• 6 cups of water
• 1tbsp cumin powder
• 1 cooking onion
• 1 cup grated carrot
• 1 lemon (juiced – save rinds)
• 2 cloves garlic
• 2 tbsp extra virgin olive oil
• Sea salt and fresh cracked black pepper to taste.

Saute onions in olive oil for 2 minutes on medium heat. Add garlic and cumin and continue to sauté until it smells really yummy. Approximately one minute. Add lentils, water, carrots and lemon juice. Stir to combine. Cut lemon ride into 4 pieces and put directly into soup (remove before serving).
Cook on medium heat uncovered for approximately 35-45 minutes, adding water as necessary.
Serve with side salad, fresh limes and big hunks of whole grain crusty bread!
YUM!

This is classic comfort food with a twist. When you’re short on time, this is a cinch to whip up. Feeds a hungry brood in no time at all!

Hot from the oven!

• 1 pkg boneless, skinless chicken thighs (approx 16 pieces)
• 4 red skinned potatoes
• 4 green onions, chopped
• 2 cloves garlic (finely chopped)
• ¼ cup chicken broth
• 3 tbsp cumin
• 2 lemons
• 2 tbsp Olive oil
• Cilantro (about a handful) – chopped, but save some whole leaves for garnish

Preheat oven to 410 degrees.

In a bowl, combine chicken broth, cumin, cilantro, juice of both lemons, zest of one lemon, olive oil, onion, garlic, salt and pepper. Mix with fingers. Set aside.

Wash and cut potatoes into chunks. In a casserole dish, place chicken and potatoes. Pour mixture over and bake uncovered for 45-55 minutes depending on oven. You’ll know it’d done when fork comes out of potatoes easily. I usually take one out and do a taste test to be sure. Sprinkle with cilantro leaves before serving.

YUM!

Dinner is served!

Serve with green vegetable of your choice. We like ours with chopped Brussel sprouts sprinkled with sesame seeds.

TIPS – You can also allow this to sit in the marinade, omit potatoes and grill chicken on bbq!

My family’s favourite salad dressing is super easy and really yummy!

Delicious!

The BEST EVER Lemon Dressing:

• Juice a whole lemon
• Extra virgin olive oil
• Sea salt, cracked pepper
• 1 -2 cloves garlic cut in half

ensure layers are even

Squeeze juice of lemon. Put juice into recycled jam jar. Pour in enough olive oil so that the layers are equal (using clear jar is important). Add cut clove of garlic, salt and pepper to taste. Tighten lid and shake shake shake!

YUM!

Great as is or can add:

1 tbsp honey and 1 tbsp Dijon mustard… la voila! Instant French vinaigrette!!

OR

½ ripe avocado smashed – let sit in lemon juice for 10 minutes before adding other ingredients and you have a creamy dressing!

Pour over fresh baby spinach or your favourite mixed greens… yummy!

To store – keep sealed jar in fridge for up to a month. Remove from fridge 20 minutes before using to allow dressing come to room temperature.

This recipe has changed over the years. It has gotten better and better and somehow much simpler. I guess sometimes it’s the simple things that are life’s sweetest treats!

Salmon ready to come off the grill

MAPLE SOY GLAZED SALMON
Serves 4
• 4 salmon fillets
• 4 tbsp dark Soya sauce
• 2 lemons (one juiced, one sliced for serving)
• 4 tbsp maple syrup
• 2 green onions, chopped
• 2 tbsp toasted sesame seeds
• 2tbsp peanut oil (can use olive oil)
• 2 cloves garlic, pressed or chopped
• Cracked black pepper
• 1 lemon, cut into wedges
• chopped parsley for garnish

Preheat oven or grill to 400 degrees.

The best way to prepare this salmon is on the BBQ, however a well seasoned cast iron skillet is also tops in my book. Alternately, if you do not have either of these, a good non stick (that can go into the oven) will do.

Juice one lemon into a bowl, add all other ingredients except salmon and parsley. Mix with fingers, add salmon to bowl. Gently coat salmon in mixture. Let sit for 20 minutes.

BBQ:
Place salmon skin side up in middle of bbq. Close lid and cook for 3 minutes. Flip salmon, and cook another 3 minutes. Turn off middle burner (ensure salmon is over the “off” section of your bbq). Close lid and cook for another 3-5 minutes, depending on thickness.

Stove:
Heat pan over high heat. Add olive oil and reduce heat to med/high. Place salmon in pan skin side up and sauté for 3 minutes. Flip salmon over and continue to sauté for another 3 minutes. Sprinkle with ½ of the sesame seeds. Place in oven. Cook salmon in oven for 5-7 minutes depending on thickness.

Remove from heat and let rest for 3-5 minutes. Sprinkle with additional sesame seeds, green onions and parsley. Serve with lemon wedge.

all dressed and ready for the table!

YUM!

TIPS:

Since all BBQ’s and ovens are different, your times may very. Test doneness by flaking one of the ends. If it falls apart easily, it is done.

This is one of those quintessential summer recipes. Can be served casually as a main over salad or as an awesome starter!

Lemony Ginger Shrimp

GRILLED LEMONY GINGER SHRIMP
Serves 8

• 3 lb (1.5 kg) raw jumbo shrimp, skin removed, tails on
• 1/2 cup extra virgin olive oil
• 2 tsp sesame oil
• Juice and grated zest of lemon (should have at least ¼ cup of juice)
• 2 green onions, chopped
• 2 garlic cloves crushed or finely chopped
• 2 tbsp grated fresh ginger
• 4 tbsp fresh corriander (cilantro) leaves

Shell shrimp, leaving tails intact, and remove vein.

Mix all ingredients (except shrimp) in a bowl. Swish around with your fingers to blend. Pour out ¼ of the marinade to use for basting. Now add shrimp to marinade (use either zip lock bag or cover your mixing bowl). Refrigerate for at least 2 hours.

Thread the skewer through the shrimp from tail to head, so the shrimp are poked (technical word) twice (about 4 on each). Grill shrimp for about 5 minutes, turning and basting frequently with reserved marinade. Just before serving, brush shrimp with any remaining marinade and sprinkle with more cilantro and cracked black pepper.

YUM!

Serve with salad of your choice.

TIPS –
• if using bamboo skewers, soak them for about an hour before – this helps prevent them burning.
• I use the smallest side of a cheese grater to grate my ginger. Wash it, but no bother peeling it.
• if you want to get really fancy-schmancy, use rosemary sprigs as your skewers ;o)