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Wednesday
Jul062011

Delicious Fruit & Nut Granola, as seen in "Breakfast and Fibre" (Webisode 6)

     Delicious Fruit & Nut Granola

Recipe adapted from "Cook!" by the Dietitians of Canada.

Recipe makes 20 1/2 cup servings. 

Preheat oven to 325 degrees F (160 degrees C)

  Ingredients

1/2 cup walnut halves

1/2 cup hazelnuts

1/2 cup almonds

2/3 cup peanut butter (or other nut butter)

1/2 cup liquid honey

2 Tbsp canola oil

3 cups old-fashioned rolled oats

3 cups barley flakes

1 cup wheat germ

1 tsp vanilla extract

1/2 cup chopped dried apricots

1/2 cup raisins

1/2 cup chopped dates

  Directions

1. Spread nuts on baking sheet.  Toast in preheated oven for 15 minutes or until fragrant and lightly browned.  Check often and stir during the final 5 minutes to avoid burning.  Remove from oven leaving oven on, and transfer nuts to a cutting board.  Let cool completely, then coarsely chop (or use a Slap Chop).

2. In a microwave-safe bowl, stir together peanut butter, honey and oil.  Microwave on high for 1 minute or until bubbly.  Set aside.

3. In a large bowl, stir together oats, barley flakes and wheat germ.  Stir in hot honey mixture.  Spread evenly on baking sheet. 

4. Bake for 10 minutes, remove from oven to stir and repeat two more times, baking for a total of 30 minutes.  Let cool completely on baking sheet on a wire rack.

5. Return to the bowl, stir in chopped nuts and dried fruits.

Enjoy!  This granola is great with yogurt or milk or added on top of other cereals.  

Friday
May202011

Quinoa Salad, as seen in "Using Whole Grains: Quinoa" (Webisode 5)

Moroccan Quinoa Salad (Created by Your Kitchen Dietitian)

Recipe makes 4 servings

Ingredients: 

1 cup quinoa

2 teaspoons olive oil

2 cloves garlic, minced

1/3 cup dried apricots, coarsely chopped

2 cups water

¼ tsp salt

1 cup red bell peppers, chopped

¼ cup shredded coconut

8 cups baby spinach

¼ cup sliced almonds, toasted

½ cup Tangy Moroccan Dressing

Directions: 

1. Toast quinoa in a pan over medium heat.  Stir until it becomes aromatic and begins to crackle (about 5 minutes). Transfer to a fine sieve and rinse.

2. Heat oil in a pan over medium heat. Add garlic and cook, until golden (about 1 minute). Add apricots and the quinoa, stirring often, until the quinoa has dried out and turned light golden (about 3 to 4 minutes).  Add water and salt, bring to a boil.  Reduce heat to medium-low and simmer, uncovered, until the quinoa is tender and the liquid is absorbed (about 15 to 18 minutes).

3. Make the Tangy Moroccan Dressing (see below).

4. Chop red bell peppers.

5. Transfer the quinoa to a bowl, let cool for 10 minutes, and toss with 1/2 cup of the dressing. 

6. Just before serving, add red bell peppers and shredded coconut. Toss spinach with the remaining dressing in a large bowl.  Divide the spinach among 4 plates.  Mound the quinoa salad on the spinach and sprinkle with slivered almonds.

Tangy Moroccan Dressing 

Ingredients:

4 Tbsp lemon juice

2 Tbsp nonfat plain yogurt

2 tsp honey

¼ tsp ground ginger

¼ tsp ground cinnamon

¼ tsp ground cumin

2-3 Tbsp olive oil

¼ tsp salt, or to taste

Freshly ground pepper to taste 

Directions:

1. Whisk lemon juice, yogurt, honey, cumin, cinnamon and ginger in a small bowl until blended. 

2. Slowly whisk in oil so that the dressing becomes smooth and emulsified. 

3. Season with salt and pepper.

4. Cover and refrigerate for up to 2 days.

Thursday
May052011

Chicken Curry: As seen in "Altering Recipes" (Webisode 2)

Chicken, Tomato and Green Bean Curry

Recipe adapted from Vij's At Home - Relax, Honey (See "Favorite Books" for Amazon link)

Recipe makes 6-8 servings

Ingredients

1/4 cup cooking oil

2 cups chopped red onion (1-2 onions)

2 Tbsp chopped garlic (6 cloves)

3-4 cups chopped tomatoes (6-8 medium or 28oz can of chopped tomatoes)

1 tsp tumeric

1 1/2 Tbsp ground cumin

1/2 Tbsp mild Mexican chili powder (or more for added spiciness)

1 tsp ground cayenne pepper (optional)

2 1/2 lbs skinless and chicken breasts, cut in 1-inch strips

1/2 cup water

1-2 lbs green beans, trimmed and cut in 1/2 to 1 inch pieces

Directions

In a large, heavy-bottomed pan, heat oil on medium-high for 1 minute.  Add onion and sauté for approximately 8 minutes, or until light golden on the edges.  Add garlic and sauté for 2-3 minutes, then add tomatoes and stir well.  Add spices and sauté for 5 minutes.  Stir in chicken, pour in water and bring to a boil.  Reduce the heat to medium, cover and cook for 10 minutes.  Remove the lid carefully and stir in green beans.  Cook, uncovered, for 5 minutes, or until beans are just slightly crunchy and chicken is cooked (juices run clear when it is poked with a knife).  

Thursday
May052011

Amazing Salad: As seen in "Making Salads Amazing" (Webisode 1)

Your Kitchen Dietitian's Amazing Salad

Recipe makes 8-10 servings

Ingredients

2-3 beets, roasted and chopped, or grated raw

1 green leaf lettuce

1 bunch endive

1 bunch arugula

2 bell peppers (yellow, orange, red, or green)

1 fresh apple, pear, orange, or 1 cup strawberries

1 avocado

2/3 cup olive oil

1/3 cup vinegar (balsamic, raspberry, apple cider, or other vinegar)

1 tsp mustard

2 tsp honey

1 tsp finely chopped ginger

pinch of herbs (basil, rosemary, or any other herb you grow or like)

1/2 cup nuts, chopped (walnuts, almonds, pecans, and/or pumpkin or sunflower seeds)

Directions

To roast beets, wrap in tinfoil, place in oven at 400 degrees farenheit for approximately 45-60min.  While beets are roasting, rinse and chop leafy greens, bell peppers, fresh fruit, and avocado and place in a large mixing bowl.  To make dressing, mix together olive oil, vinegar, mustard, honey, ginger, and spices and stir well to emulsify.  When beets are soft enough to puncture with a fork, take out of the oven, let cool, peel, chop, and add to salad.  Top the salad with chopped nuts.  Serve with approximately 1 Tbsp of dressing per serving.  Save extra dressing in fridge.  

Bon appetit!

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