Tasty Tuesday's

Gobble, Gobble! Thanksgiving is this weekend for our neighbours across the border so I decided to repost one of my earlier entries. 

Does your turkey always turn out dry? Do you burn the turkey and then have to resort to take out? For so many, cooking a turkey is one of the most difficult things to make. I have found the solution and....it's a healthy one. Cook the perfect turkey sure to leave your guests wanting the recipe. http://www.eatingwell.com/

Herb Roasted Turkey

12 servings, 3 ounces each, plus plenty of leftovers
Active Time: 30 minutes
Total Time: 3 1/2 hours

Ingredients
1 10-12-pound turkey
1/4 cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano and/or marjoram, divided
2 tablespoons canola, oil
1 teaspoon salt
1 teaspoon freshly ground pepper
Aromatics, onion, apple, lemon and/or orange, cut into 2-inch pieces (1 2-Jan cups)
3 cups water, plus more as needed

Preparation
1.Position a rack in the lower third of the oven; preheat to 475°F.
2.Remove giblets and neck from turkey cavities and reserve for making gravy. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced herbs, oil, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place aromatics and 10 of the herb sprigs in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water and the remaining 10 herb sprigs to the pan.
3.Roast the turkey until the skin is golden brown, 45 minutes. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover the breast with a double layer of foil, cutting as necessary to conform to the breast. Reduce oven temperature to 350° and continue roasting for 11/4 to 13/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water. The turkey is done when the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F.
4.Transfer the turkey to a serving platter and cover with foil. Let the turkey rest for 20 minutes. Remove string and carve.

Tips & Notes

Make Ahead Tip: Equipment: Large roasting pan, roasting rack, kitchen string, thermometer
NutritionPer serving (without skin): 155 calories; 5 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 0 g added sugars; 25 g protein; 0 g fiber; 175 mg sodium; 258 mg potassium.
Exchanges: 3 1/2 lean meat

Tasty Tuesday's

Who said you can't bake healthy desserts for the holidays?

Pecan Cranberry Tart
10 servings

Active Time: 30 minutes
Total Time: 1 hour plus cooling time

Ingredients

Crust
1/2 cup old-fashioned oats
1/2 cup all-purpose flour
2 tablespoons granulated sugar
3/4 teaspoon baking powder
1/4 teaspoon salt
2 tablespoons canola oil
3 tablespoons water

Filling
1 cup pecan halves, divided
2/3 cup packed dark brown sugar
2 large eggs
2 large egg whites
1/3 cup light corn syrup
1 1/2 tablespoons cider vinegar
1 tablespoon butter, melted
2 teaspoons vanilla extract
1 Pinch salt
1/3 cup dried cranberries, coarsely chopped

Preparation
1.Preheat oven to 375°F. Coat a 9-inch tart pan with a removable bottom with nonstick spray.
2.To make crust: Spread oats in another pie pan and bake, stirring occasionally, until toasted, 6 to 12 minutes. Let cool. Place the oats in a food processor and process until coarsely ground.
3.Stir together oats, flour, sugar, baking powder and salt in a large bowl. Drizzle oil onto dry ingredients and use a fork or your fingers to blend until crumbly. Using a fork, stir in water, 1 tablespoon at a time, until dough just comes together.
4.Turn the dough out onto a floured surface and knead 7 to 8 times. Roll the dough out to an 11-inch circle, dusting with flour if necessary. Transfer the dough to prepared pan, pressing to fit. Trim edges. (If necessary, use scraps to patch any holes in crust.)
5.To make filling & bake: Spread 1/2 cup pecans on a baking sheet and bake until fragrant, 5 to 10 minutes. Let cool and coarsely chop.
6.Whisk brown sugar, eggs, egg whites, corn syrup, vinegar, butter, vanilla and salt in a medium bowl until smooth. Stir in dried cranberries and the chopped pecans. Spoon filling into crust. Arrange remaining 1/2 cup pecans on top of the filling.
7.Bake the tart until filling is set and crust is golden, 20 to 25 minutes. Cool completely in the pan on a wire rack.

NutritionPer serving: 276 calories; 13 g fat (2 g sat, 6 g mono); 45 mg cholesterol; 38 g carbohydrates; 4 g protein; 2 g fiber; 152 mg sodium; 129 mg potassium.

2 1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 1 1/2 other carbohydrate, 2 fat

Tasty Tuesday's

Today's post may not be so tasty after all.  Salads are generally healthy for you; when you make them yourselves.  Knowing what goes into your food at restaurants is crucial.  This is why there are a lot of obese people in the world.  If you were to eat out almost every night of the week, you would gain a substantial amount of weight.  Learning to cook meals at home and buy your own groceries is so important, not only for yourself, but for you family too.  It's quick and easy to order out, but think about your children...what you are passing down to them is something they are going to reproduce with their kids.  It's a never ending chain.  This is why we need to get educated now so our children don't follow in our foot steps and adopt unhealthy eating habits at an early age.  If you are forced to eat take-out for whatever reason, here are the best and worst meals to order at 5 famous fast food chains.

Here are the 5 worst salads in Canada

Burger King


The culprit: The Tendergrill Chicken BLT

This salad, which is topped with bacon and cheese and chicken, weighs in at 350 calories, 23 g fat and 1,060 mg sodium. But load on the Kraft Balsamic Vinaigrette and you add 180 calories, 17 g fat and 420 mg sodium.

What to order instead
Try a BK Veggie Burger (270 calories, 6 g fat, 740 mg sodium) along with a Side Garden Salad (25 calories, 0.3 g fat, 5 mg sodium) with the Kraft Calorie-Wise Zesty Italian Dressing (20 calories, 1 g fat, 660 mg sodium).

McDonald’s


The culprit: Southwest Salad with Crispy Chicken

This dish comes with fried chicken, chilli-lime tortilla strips and two kinds of cheese. Altogether, that’s 420 calories, 19 g fat and 1,220 mg sodium. Squeeze on the Caesar dressing and you add 260 calories and 29 g of fat.

What to order instead
Swap out the Southwest Salad’s crispy chicken in favour of warm, grilled chicken and you’ll drop 80 calories, 7 g fat and 340 mg sodium. Better yet, order the Mediterranean Salad with Warm Grilled Chicken (210 calories, 7 g fat, 770 mg sodium), which still offers the flavour combo of chicken, veggies and cheese.

Swiss Chalet


The culprit: Grilled Chicken Caesar Salad

A grilled chicken salad always sounds like such a good idea. But in the case of this one, which packs 680 calories, 41 g fat and 1,550 mg sodium, you may want to reconsider your order. If you’re in search of a healthy salad option, Caesar salad isn’t your best bet due to the fatty dressing, the croutons, Parmesan cheese and bacon that comes with this dish.

What to order instead
If you’re really craving creamy and garlicky greens, order a Side Caesar Salad with your Swiss Chalet meal. It weighs in at 210 calories, 19 g fat, and 320 mg sodium. Better yet, get the Classic Quarter Chicken dinner (with white meat, Chalet dipping sauce, fresh vegetables or garden salad), which contains 360 calories, 11 g fat and 745 mg sodium.

Taco Bell


The culprit: Fiesta Taco Salad

This salad contains dish comes in a tortilla bowl loaded with cheese, beef, sour cream and tortilla strips, so think of it as a fast-food indulgence rather than a healthy salad option. Order this salad and you’ll be consuming 850 calories, 45 g fat and 1,690 mg sodium—that’s 190 mg more than the recommended daily sodium intake for adults.

What to order instead

Sidestep the salad altogether and order yourself two portion-friendly beef Fresco hard tacos, which add up to 280 calories, 14 g fat and 820 mg sodium.

Wendy's
 
The culprit: Baja Salad


This dish comes with tortilla strips, guacamole and cheese, but the Creamy Red Jalapeno dressing really pushes this salad into the junk-food category. With the dressing, the Baja Salad contains 740 calories, 48 g fat and 1,995 mg sodium.

What to order instead
Dig into a Grilled Chicken Go Wrap (260 calories, 10 g fat, 730 mg sodium) plus a Garden Side Salad (25 calories, 0 g fat, 30 mg sodium) with Fat Free Italian Vinaigrette (20 calories, 0 g fat, 180 mg sodium).

Tasty Tuesday's

Most of us are going to have to scoop 1,2 or 3 pumpkins before Sunday.  Instead of throwing the insides out, save everything!  I have posted 2 recipes so you don't allow the pumpkin to go to waste. These recipes are from Canadian Living.  Enjoy!

Toasted Pumpkin Seeds

Preparation time: 5 minutes.

Cooking time: 35 minutes.
This recipe makes 16 1 tbsp (15 mL) servings

Ingredients

2-1/2 2-1/2cups cups(625 mL) (625 mL) fresh pumpkin seedpumpkin seeds

2 2tsp tsp(10 mL) (10 mL) olive oil
1/2 1/2tsp tsp(2 mL) (2 mL) salt
1/2 1/2tsp tsp(2 mL) (2 mL) smoked paprika

Preparation:

• Rinse pumpkin seeds; dry thoroughly with towel. Spread on baking sheet; drizzle with oil and toss to coat. Sprinkle with salt and paprika; stir.
• Bake in 300°F (150°C) oven, stirring several times, until golden, about 35 minutes.

Nutritional Info


per 1 tbsp (15 mL) : about -
calories 52
protein 2 g
total fat 5 g
saturated fat 1 g
carbohydrates 2 g
fibre trace
cholesterol 0 mg
sodium 73 mg
potassium 71 mg

% RDI: -

iron 9%

vitamin A 1%

folate 2%

Pumpkin Gnocchi

Preparation time: 20 minutes.

Cooking time: 10 minutes.
This recipe makes 8 servings

Ingredients

1/3 1/3cup cup(75 mL) (75 mL) butter
1/4 1/4cup cup(50 mL) (50 mL) pine nutpine nuts

12 12fresh sage leaffresh sage leaves

Gnocchi:
2 2cups cups(500 mL) (500 mL) roasted pumpkin purée or roasted squash purée, (see Perfect Puree,

below)

1/2 1/2cup cup(125 mL) (125 mL) grated Parmesan cheese

1 1eggeggs

1 1tsp tsp(5 mL) (5 mL) salt
1/4 1/4tsp tsp(1 mL) (1 mL) ground nutmeg

3 3cups cups(750 mL) (750 mL) all-purpose flour, (approx)

Preparation:

• Gnocchi: In large bowl, stir together pumpkin purée, Parmesan cheese, egg, salt and nutmeg. Using wooden spoon, stir in 2 cups (500 mL) of the flour. Stir in enough of the remaining flour, 1/4 cup (60 mL) at a time, to make soft, sticky dough that pulls away from bowl but still sticks to spoon and fingers.
• On well-floured surface and with floured hands, roll dough into log; divide into quarters. Gently roll and shape each quarter into 3/4-inch (2 cm) diameter rope. With sharp knife, cut each rope diagonally into 3/4-inch (2 cm) pieces.
• In large pot of boiling salted water, cook gnocchi, in 2 batches and stirring gently, until floating; about 3 minutes. Using slotted spoon, scoop onto large serving platter.
• Meanwhile, in large skillet, melt butter over medium heat; cook pine nuts until lightly toasted and butter just begins to brown, about 2 minutes.
• Add sage leaves; cook until fragrant, about 30 seconds. Scrape over gnocchi; toss to coat
  

Additional Information:

Perfect Puree

• When choosing a cooking pumpkin, look for sugar pumpkins. These little gourds are firmer and sweeter than those grown for jack-o'-lanterns. The roasting time will vary depending on the size and age of the pumpkin or squash.
• Halve and seed pumpkin or squash. Prick skin all over with fork. Roast, cut side down, on rack on foil-lined baking sheet in 350°F (180°C) oven until flesh is browned and tender, 60 to 75 minutes. Let cool. Scoop out flesh and puree in food processor. Refrigerate in airtight container for up to 48 hours or freeze for up to 3 weeks.
• 2 lb (1 kg) sugar pumpkin yields about 1-3/4 cups (425 mL) puree.
• 2 lb (1 kg) butternut squash yields about 2-1/2 cups (625 mL) puree.

Nutritional Info

Per each of 8 servings: about -
calories 325
protein 9 g

total fat 14 g

saturated fat 7 g

carbohydrates 42 g

fibre 3 g

cholesterol 49 mg

sodium 710 mg

potassium 222 mg

% RDI: -

calcium 9%

iron 24%

vitamin A 129%

vitamin C 3%

folate 49%

Tasty Tuesday's

5 Things You Need To Know About Iron

Iron plays a key role in keeping your body healthy, but how can you tell if you're getting enough? Here are five things you need to know about iron.

Fortified foods seem to be all the rage these days and that includes items such as iron-fortified cereals, breads and pastas. But why would you wantto eat foods fortified with iron? As it turns out, iron is essential for maintaining good health.


Here are five things you need to know about this important mineral.

1. Your whole body needs iron
We need iron to make hemoglobin for our red blood cells, which deliver oxygen from the lungs to every cell in our bodies. Iron is also essential for brain development in children, and for lifelong brain functioning.

2. You’re probably not getting enough iron
The recommended intake for adult women is 18 mg per day, and for men it’s 8 mg per day. Women are at risk of iron deficiency because of blood loss through menstruation, and also because they eat less meat (and less food overall) than men. Vegetarians, people who don’t eat a lot of red meat, and athletes who do distance running or cycling must also be careful to get enough iron. (Discuss blood tests with your doctor if you're concerned about your iron levels.)

3. Iron boosts your immune system
If you’re iron-deficient, one of the signs is that you get sick very often, and can be sick for longer. Not only are you more vulnerable to infection, but a lack of iron can cause fatigue, shortness of breath during exercise, a rapid heartbeat, dizziness, headaches, irritability and a pale appearance.

4. Not all iron is absorbed equally
There are two types of iron: heme and non-heme. Heme iron, which our bodies absorb much more readily, is only available in meat, poultry, fish and shellfish. (The richest sources are red meat, dark poultry, organ meats such as liver, oysters and clams.) Non-heme iron is found in plant sources, including dried lentils, beans and peas; whole-grain and enriched pasta and bread; leafy green veggies; dried fruits; nuts and seeds; fortified cereal; and eggs. (Pumpkin seeds have a surprising 8.6 mg per quarter-cup!) Because non-heme iron isn’t absorbed as well, vegetarians need to consume 32 mg of iron per day—almost twice as much as meat eaters.

5. Adding iron to your diet is easy
Aim to include iron-rich foods in each meal. You can boost the absorption of non-heme iron by eating it with foods high in vitamin C, such as oranges, strawberries, tomatoes, broccoli, cauliflower, cantaloupe, kiwi, peppers and citrus juices. You can also increase iron consumption by using cast-iron or stainless steel cookware. Wait for an hour after eating before having coffee or tea, which can cut iron absorption by 35 and 60 percent, respectively.

Below is a great vegetarian recipe sure to provide a flavourful medley.



Egyptian Edamame Stew

A riff on the Egyptian classic ful medames, a highly seasoned fava bean mash, this version is made with easier-to-find edamame. Edamame (fresh green soybeans) have been shown to lower LDL cholesterol. They can be found shelled in the freezer section of well-stocked supermarkets. This stew is great served with couscous, bulgur or warm whole-wheat pita bread to soak up the sauce.


4 servings, about 2 cups each
Active Time: 30 minutes
Total Time: 30 minutes


Ingredients

1 1/2 10-ounce packages frozen shelled edamame, (about 3 cups), thawed
1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large zucchini, diced
2 tablespoons minced garlic
2 teaspoons ground cumin
1 teaspoon ground coriander
1/8 teaspoon cayenne pepper, or to taste
1 28-ounce can diced tomatoes
1/4 cup chopped fresh cilantro, or mint
3 tablespoons lemon juice


Preparation

1) Bring a large saucepan of water to a boil. Add edamame and cook until tender, 4 to 5 minutes or according to package directions. Drain.
2) Heat oil in a large saucepan over medium heat. Add onion and cook, covered, stirring occasionally, until starting to soften, about 3 minutes. Add zucchini and cook, covered, until the onions are starting to brown, about 3 minutes more. Add garlic, cumin, coriander and cayenne and cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes and bring to a boil; reduce heat to a simmer and cook until slightly reduced, about 5 minutes.
3) Stir in the edamame and cook until heated through, about 2 minutes more. Remove from the heat and stir in cilantro (or mint) and lemon juice.


Tips & Notes
Tip: Edamame are found in the natural-foods freezer section of large supermarkets and natural-foods stores, sold both in and out of the “pods.” For this recipe, you'll need the shelled edamame. One 10-ounce bag contains about 2 cups of shelled beans.


Nutrition
Per serving: 257 calories; 8 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 15 g protein; 10 g fiber; 520 mg sodium; 304 mg potassium.
Nutrition Bonus: Vitamin C (90% daily value), Vitamin A (35% dv), Iron (25% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat

Tasty Tuesday's

Gobble, Gobble!  Thanksgiving is next week and it's your turn to cook the turkey.  Does yours always turn out dry?  Do you burn the turkey and then have to resort to take out?  For so many, cooking a turkey is one of the most difficult things to make.  I have found the solution and....it's a healthy one.  Cook the perfect turkey sure to leave your guests wanting the recipe.  http://www.eatingwell.com/ 

Herb Roasted Turkey

12 servings, 3 ounces each, plus plenty of leftovers

Active Time: 30 minutes

Total Time: 3 1/2 hours

Ingredients

1 10-12-pound turkey

1/4 cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano and/or marjoram, divided

2 tablespoons canola, oil

1 teaspoon salt

1 teaspoon freshly ground pepper

Aromatics, onion, apple, lemon and/or orange, cut into 2-inch pieces (1 2-Jan cups)

3 cups water, plus more as needed

Preparation


1.Position a rack in the lower third of the oven; preheat to 475°F.

2.Remove giblets and neck from turkey cavities and reserve for making gravy. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced herbs, oil, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place aromatics and 10 of the herb sprigs in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water and the remaining 10 herb sprigs to the pan.

3.Roast the turkey until the skin is golden brown, 45 minutes. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover the breast with a double layer of foil, cutting as necessary to conform to the breast. Reduce oven temperature to 350° and continue roasting for 11/4 to 13/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water. The turkey is done when the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F.

4.Transfer the turkey to a serving platter and cover with foil. Let the turkey rest for 20 minutes. Remove string and carve.

Tips & Notes

Make Ahead Tip: Equipment: Large roasting pan, roasting rack, kitchen string, thermometer
NutritionPer serving (without skin): 155 calories; 5 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 0 g added sugars; 25 g protein; 0 g fiber; 175 mg sodium; 258 mg potassium.
Exchanges: 3 1/2 lean meat