Tasty Tuesdays

Chimichurri is one of most delicious and versatile sauces around. It's traditionally served with grilled steak, and is an essential part of the Argentinian parilla, but it goes great with chicken and fish too. Chimichurri works well as a marinade, and is also delicious on vegetables. This is known as Aregentina's "ketchup".  No wonder they are in great shape....try substituting this instead of ketchup and you'll be looking latino in no time.

Ingredients:
•2 cups fresh parsley and/or cilantro, firmly packed
•1/4 cup fresh oregano leaves (optional)
•3-6 cloves of garlic
•1/2 cup olive oil
•2 tablespoons red wine vinegar
•1 tablespoon lemon juice
•Salt and red pepper flakes to taste

Preparation:
1.Pulse the garlic and onion in the food processor until finely chopped.
2.Add the parsley and/or cilantro, and oregano if using, and pulse briefly, until finely chopped.
3.Transfer the mixture to a separate bowl. Add the olive oil, lime juice, and vinegar, and stir. (Adding the liquids outside of the blender gives the chimichurri the correct texture. You don't want the herbs to be completely puréed, just finely chopped).
4.Season with salt and red pepper flakes to taste.
5.Store in the refrigerator until ready to serve.

Tasty Tuesdays

Asian style Curry Veggie Stew

Makes 6 servings
Traditional curry dishes are high in saturated fat due to the use of coconut milk. This recipe uses no coconut milk, but maintains its spicy, curry flavour.

Ingredients

• ½ cup (125 mL) cauliflower florets
• 1 cup (250 mL) russet potato, peeled, cut into large chunks
• 1 cup (250 mL) yellow winter squash, peeled, cut into large chunks
• 1 cup (250 mL) Chinese cabbage cut into squares
• ½ cup (125 mL) long beans, sliced
• ½ cup (125 mL) tomato, quartered
• 3 tbsp (45 mL) onion, sliced
• 2 cloves garlic, minced
• 2 whole green chillies, sliced
• 2 cups (500 mL) oyster mushrooms, sliced
• 1 ½ tsp (7 mL) canola oil

Curry broth

• 1 tbsp (15 mL) non-hydrogenated margarine
• 1 ½ tsp (7 mL) canola oil
• 3 tbsp (45 mL) onion, thinly sliced
• 1 tsp (5 mL) fresh ginger, minced
• 1 tsp (5 mL) garlic, minced
• 2 tbsp (25 mL) flour
• 1 tbsp (15 mL) curry powder
• 2 ½ cup (625 mL) sodium-reduced chicken stock
• ½ tsp (2 mL) garam masala (mixed Indian spices)
  

Directions for the curry broth

1.Heat canola oil in a skillet and sauté garlic, ginger and onion slices on low heat until they are brown. Set aside.
2.Heat margarine in a medium pot. Add flour and sauté on low heat.
3.Add curry powder and mix well.
4.Add chicken broth little by little, stirring well.
5.Add the onion, garlic and ginger into the sauce.
6.Simmer the sauce until thickened. Finally, add garam masala to complete the curry soup.

Directions
1.Heat oil in a large pot. Brown garlic for a few minutes. Add onion and stirfry for 2 minutes before adding mushrooms. After the mushrooms become soft, remove them, leaving as much onion behind as possible.
2.Stir in potato and squash to the large pot with the leftover onion. When potato and squash are semi cooked, add the rest of the vegetables and simmer for another 8 minutes before adding curry soup. Simmer for another 10 minutes to intensify the flavour.
3.Enjoy with whole-grain brown rice.

Nutritional information per serving
(1 1/3 cup / 275 mL)

• Calories: 117
• Protein: 4 g
• Total fat: 5 g
• Saturated fat: 1 g
• Dietary cholesterol: 0 mg
• Carbohydrate: 16 g
• Dietary fibre: 3 g
• Sodium: 181 mg
• Potassium: 521 mg

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

Conquer Your Cravings (and lose your gut)


Toss out all your chips.  Then take this tip from Cornell University: You're 2.7 times more likely to eat healthy snacks if you place them on the middle shelf of your refrigerator than if you keep them in the crisper.

Raw Veggies and Fresh Fruit
These old standbys may be common-sense choices, but often they are passed up for easy-access convenience snacks. To ensure fruits and vegetables are always at the top of your snack list, clean and prepare a day or two's worth of produce when you get home from the store. Keep snack-size containers or bags of carrot sticks, celery sticks, red pepper slices and broccoli florets in your fridge, ready for the grabbing.



When it comes to fruit, apples and pears are great grab-and-go options. But if you'd like a little more variety, make a fruit salad with interesting fruits like mango, papaya and berries that you can eat while in the car or at work or school.

Tasty Tuesday's

Why Diets Fail

If you’ve tried — and failed — to lose weight, you’re certainly not alone. Up to 95 per cent of diets don’t work, according to Reader’s Digest.


Here are four reasons why your diet fails:
1. It’s too strict. You end up bingeing on foods that “aren’t allowed.”
2. It’s short-sighted. Go for long-term lifestyle change, not short-term satisfaction.
3. It’s too demanding. Go for gradual change and indulge a little.
4. You don’t exercise enough. Add a mix of different physical activities you enjoy.

Changes you should make to your eating habits:

1. Eat smaller portions more often.
2. Don't eat until you feel extremely full.
3. Eat slow to allow your body to digest the food.
4. Have your food prepared before hand (fruits and veggies already cut) so when you get home from work it makes it easier to grab and make.

Enjoy this tasty recipe that will leave you feeling full and satisfied.


Chicken jasmine (Caribbean)

Makes 4 servings

Ingredients
■1 lb (450 g) boneless, skinless chicken breast cut into ½ inch/1 cm squares
■1 tbsp (15 ml) olive oil
■2 cloves of garlic, chopped
■1 tsp (5 mL) ground ginger
■1 tsp (5 mL) black strap molasses
■1 sprig of fresh thyme or ½ tsp/2 mL dried thyme
■1 cup (250 mL) diced Spanish onion
■½ cup (125 mL) carrot, cut julienne
■1 cup (250 mL) diced red peppers
■1 cup (250 mL) diced green peppers
■1 cup (250 mL) bok choy, chopped
■1 tsp (5 mL) dried oregano
■Pinch of cayenne pepper
■1/8 tsp (0.5 mL) salt


Directions
1.Heat oil in a large fry pan over medium heat.
2.Cook the chicken, stirring often for about 10 minutes or until no longer pink inside.
3.Add garlic, ginger, molasses, thyme, onion and carrot. Cook for 2 minutes.
4.Add the peppers and bok choy. Cook for 5 minutes.
5.Sprinkle with oregano, cayenne pepper and salt.
6.Serve with baked sweet potatoes.

Nutritional information per serving
(1 ¼ cups/300 mL)
■Calories: 207
■Protein: 27 g
■Total fat: 5 g
■Saturated fat: 1 g
■Dietary cholesterol: 67 mg
■Carbohydrate: 12 g
■Dietary fibre: 3 g
■Sodium: 150 mg
■Potassium: 651 mg

Tasty Tuesday's

More than three million Canadians have diabetes



There are three main types of diabetes. Type 1 diabetes, usually diagnosed in children and adolescents, occurs when the pancreas is unable to produce insulin. Insulin is a hormone that controls the amount of glucose in the blood. Approximately 10 per cent of people with diabetes have type 1 diabetes.


The remaining 90 per cent have type 2 diabetes, which occurs when the pancreas does not produce enough insulin or when the body does not effectively use the insulin that is produced. Type 2 diabetes usually develops in adulthood, although increasing numbers of children in high-risk populations are being diagnosed.


A third type of diabetes, gestational diabetes, is a temporary condition that occurs during pregnancy. It affects approximately 2 to 4 per cent of all pregnancies (in the non-Aboriginal population) and involves an increased risk of developing diabetes for both mother and child.


Is diabetes serious?


If left untreated or improperly managed, diabetes can result in a variety of complications, including:

• Heart disease
• Kidney disease
• Eye disease
• Problems with erection (impotence)
• Nerve damage

The first step in preventing or delaying the onset of these complications is recognizing the risk factors, as well as signs and symptoms of diabetes.


What are the risk factors for diabetes?


If you are aged 40 or older, you are at risk for type 2 diabetes and should be tested at least every three years. If any of the following risks factors apply, you should be tested earlier and/or more often.


Being:

• A member of a high-risk group (Aboriginal, Hispanic, Asian, South Asian or African descent)
• Overweight (especially if you carry most of your weight around your middle)

Having:

• A parent, brother or sister with diabetes
• Health complications that are associated with diabetes
• Given birth to a baby that weighed more than 4 kg (9 lb)
• Had gestational diabetes (diabetes during pregnancy)
• Impaired glucose tolerance or impaired fasting glucose
• High blood pressure
• High cholesterol or other fats in the blood
• Been diagnosed with polycystic ovary syndrome, acanthosis nigricans (darkened patches of skin), or schizophrenia

What are the symptoms?


Signs and symptoms of diabetes include the following:

• Unusual thirst
• Frequent urination
• Weight change (gain or loss)
• Extreme fatigue or lack of energy
• Blurred vision
• Frequent or recurring infections
• Cuts and bruises that are slow to heal
• Tingling or numbness in the hands or feet
• Trouble getting or maintaining an erection

It is important to recognize, however, that many people who have type 2 diabetes may display no symptoms.

How is diabetes treated?



People with diabetes can expect to live active, independent and vital lives if they make a lifelong commitment to careful diabetes management, which includes the following:


Education: Diabetes education is an important first step. All people with diabetes need to be informed about their condition.


Physical Activity: Regular physical activity helps your body lower blood glucose levels, promotes weight loss, reduces stress and enhances overall fitness.


Nutrition: What, when and how much you eat all play an important role in regulating blood glucose levels.


Weight Management: Maintaining a healthy weight is especially important in the management of type 2 diabetes.


Medication: Type 1 diabetes is always treated with insulin. Type 2 diabetes is managed through physical activity and meal planning and may require medications and/or insulin to assist your body in controlling blood glucose more effectively.


Lifestyle Management: Learning to reduce stress levels in day-to-day life can help people with diabetes better manage their disease.


Blood Pressure: High blood pressure can lead to eye disease, heart disease, stroke and kidney disease, so people with diabetes should try to maintain a blood pressure level at or below 130/80. To do this, you may need to change your eating and physical activity habits and/or take medication.

Recipe

Blueberry-Lemon Country Cobbler

Ingredients:

• Filling
• 3 tbsp (45 mL) sugar
• 1 tbsp (15 mL) cornstarch
• ¼ cup (60 mL) water
• 1 lb (450 g) fresh (or partially thawed frozen) blueberries
• 1 ripe medium pear, peeled, halved, cored, and diced
• 1 tbsp (15 mL) lemon zest

Topping

• ¾ cup (180 mL) white whole-wheat flour, spooned into measuring cup and leveled
• 2 ½ tbsp (40 mL) sugar
• 1 tsp (5 mL) baking powder
• ½ cup (125 mL) fat-free buttermilk
• 2 tbsp (30 mL) canola oil
• 1 egg white
• 1 tsp (5 mL) lemon zest
• ¼ tsp (2 mL) ground cinnamon
• Canola oil cooking spray

Instructions:


1. Preheat oven to 400° F/200° C.
2. Coat an 11 × 7-inch baking pan with canola oil cooking spray.
3. Combine sugar, cornstarch, and water in a large non-reactive saucepan. Stir until cornstarch is completely dissolved, then stir in berries and pears. Bring to a boil over medium-high heat and boil 1 full minute. Remove from heat and stir in 1 tablespoon (15 mL) zest. Place fruit mixture in the baking pan.
4. Combine flour, 2 tablespoons (30 mL) of the sugar, and baking powder in a medium bowl. Combine buttermilk, canola oil, egg white, and remaining 1 teaspoon (5 mL) zest in a small bowl. Add buttermilk mixture to flour mixture and stir until just blended. Spoon batter into eight small mounds on top of the filling. Mix remaining sugar with cinnamon and sprinkle on top of cobbler. Bake 20-25 minutes or until filling is bubbly and a wooden pick inserted into the topping comes out clean. Let stand 20 minutes to absorb flavors.


Makes 8 servings • Serving size: ½ cup (125 mL)


Notes:
Nutrient analysis per serving


Calories: 165 g
Total fat: 4.0 g
Saturated fat: 0.3 g
Trans fat: 0.0 g
Cholesterol: 0 mg
Sodium: 70 mg
Carbohydrate: 31 g
Fibre: 4 g
Sugars: 17 g
Protein: 3 g

Tasty Tuesday's

There are many types of special populations in today's world.  Some people have high cholesterol, some people consume far too much sodium, and some people are diabetic.  Whatever the case may be, you are required to adapt your eating habits.  Here is a tasty and healthy recipe I found on the Canadian Diabetes Association website that is sure to infuse your taste buds.

Greek Lentil Salad

Ingredients:

1 19 oz. can (540 mL) lentils, rinsed and drained
½ cup (125 mL) calamata olives (optional)
½ cup (125 mL) onion, chopped
1½ cups (375 mL) grape tomatoes, halved
½ cup (125 mL) green peppers, chopped
1 cup (250 mL) cucumber, diced
¼ cup (50 mL) feta cheese, crumbled
¼ cup (50 mL) fresh parsley, chopped
¼ cup (50 mL) canola oil
¼ cup (50 mL) lemon juice
1 tbsp (15 mL) dried oregano

Makes 10 servings • Serving size: 2/3 cup (175 mL)

Instructions:
1. In a large bowl, combine lentils, olives, onion, tomatoes, green pepper, cucumber, feta cheese and parsley.
2. In a small bowl, whisk canola oil, lemon juice and oregano together.
3. Add dressing and parsley to lentil mixture and toss to coat.
4. Can be eaten right away or covered and left in refrigerator to marinate for 2 hours before serving. Salad can be made a day in advance.

Nutrient analysis per serving

Calories: 133g
Total fat: 6.0 g
Saturated fat: 1.0 g
Trans fat: 0.0 g
Cholesterol: 4 mg
Sodium: 112 mg
Carbohydrate: 15 g
Fibre: 3 g
Protein: 6 g

OPA!

Tasty Tuesday's

Health Benefits of Eating Fish

Did you Know? A single 150 gram serving of fish or other seafood provides from 50%-60% of daily protein needs of an adult. All seafood is low in fat, generally less than 5%. The majority of fish types are low in cholesterol with the exception of prawns, squid and fish roe. However the higher amounts of cholesterol in these foods is offset by the higher levels of beneficial EPA and DHA omega 3 oils that they contain.


In comparison with meat, most seafood types have similar levels of cholesterol, but only a fraction of the saturated fat. A 150 gram fillet of fresh fish has less than 1 gram of fat and most of this fat is polyunsaturated.  The leading reason for fish being a health hero is fish and seafood is practically the only natural source of Omega 3 fatty acids.  Omega 3 fatty acids are an essential nutrient.  There are three main omega-3 fatty acids, ALA, EPA and DHA. EPA and DHA appear to provide the greatest health benefits.

Grill it, poach it, broil it, or bake it. Any way you cook it, fish really is brain food. Not only that, but according to research, also food for your heart, prostate and more. Fish, particularly fatty fish, is an excellent source of the Omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).


Sources of Omega-3 Fatty Acids

• Fish
• Pecans
• Eggs
• Meat
• Milk
• Cheese
• Flaxseed
• Walnuts
• Wheat Germ
• Omega-3 tablets made with plant source ingredients

Try this low calorie, Omega 3 enriched recipe below.


Baja-Battered Fish

Serves: 8

Prep Time: 40 min.

Total Time: 30 min.

You may not think of fish as a taco ingredient, but the Mexican-inspired fish-taco craze is beginning to spread. Once you've had one, you'll understand. This recipe is a healthful version of the battered, deep-fried and crispy fish at Rossy's Tacos in Baja California.

Ingredients

3/4 cup beer, preferably lager or pilsner

1/2 cup all-purpose flour

1/4 cup whole-wheat pastry flour

1/2 teaspoon salt

1/4 teaspoon dried oregano

1/4 teaspoon dry mustard

1/4 teaspoon cayenne pepper

1/4 teaspoon freshly ground pepper

1-1 1 pounds tilapia, or other firm white fish, sliced into 1/2-inch-by-2-inch strips

3 tablespoon canola oil, divided

Cooking Directions

Step 1

Place beer, all-purpose flour, whole-wheat flour, salt, oregano, mustard, cayenne and pepper in a blender; blend until smooth, scraping down the sides as necessary. Transfer the batter to a shallow baking dish. Add fish, turning to coat all sides.

Step 2

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer one-third of the battered fish to the pan, placing each piece into a little oil. Cook until golden brown, 3 to 4 minutes per side. Transfer cooked fish to a plate; keep warm. Add 1 tablespoon oil and half the remaining fish to the pan; cook as directed above, reducing the heat if necessary. Cook the remaining fish with the remaining 1 tablespoon oil. Serve immediately.

NUTRITION INFO

Per serving

Calories: 120

Carbohydrates: 4g

Fat: 6g

Protein: 11g

Dietary Fiber: 0g

Saturated Fat: 0g

Monounsaturated Fat: 3g

Cholesterol: 33mg

Potassium: 180mg

Sodium: 112mg

Exchanges: 2 lean meat
Carbohydrate Servings: 0

Tasty Tuesday's

Snacking

Snacking shouldn't be something that you shy away from.  Instead, you should welcome it.  Eating 3 meals a day with snacks in between will not only help you keep your portion sizes small, but it will also keep you less hungry throughout the day.  This will inturn keep your blood sugar levels steady and make you alert as opposed to falling asleep at your desk because of blood sugar deficit.  Bringing a lunch and snacks with you to work is always the best way to monitor what you are consuming, however, sometimes your day isn't so perfect and you are forced to rush out the door in the morning without preparing a meal in advance causing you to have to purchase fast food.  If this is true for you, try to make the healthiest choices possible by substituting salad for fries or water for soda. 

Choosing the proper snack is difficult when a chocolate bar is staring you in the face begging you to eat it.

Some healthy snacks to keep in your car, desk or bag:

• Nature Valley Crunchy granola bars 
• Nuts (unsalted almonds)
• Muesli or Kashi Cereal
• Whole Wheat Rice Cakes

Why crunchy granola bars?  They are more nutritious especially if you can get them nuts or fruit.  Granola bars (such as Dips) contain a lot of hydrogenated oil (a.k.a. the evil Trans-Fat).  You know when you bite into one and it's chewy and stuck together?  This is an indication that hydrogenated oil has been used in the product.

Nuts should be consumed in small doses.  Although they have healthy omega fatty acids, too much can be harmful to your body.

Cereal can be nutritious, however, make sure to read the label before purchasing.  Many cereals contain high doses of sugar.  Even some Kashi cereal isn't all that healthy for you.

Rice cakes don't have a lot nutritious value to them but they will definitely hold you over if you're really hungry.  You would not want to overconsume these; 1-2 should be more than enough.

We have all been guilty of snacking on the wrong foods at one time or another but it is out duty to gain longevity out of our lives, not diminish them.  If you have a challenging time finding the right foods to grab when you're hungry, try making these easy Muesli Cookies.  They are tasty and super nutritious.  It's only fitting that this recipe would be found on the Hearth and Stroke Foundation Website.

Mmmuesli Cookies

Makes 15 cookies

Introduction

These cookies are very easy to make and are much healthier than most store-bought varieties. Take a whole batch to work and brighten everyone's day!

Ingredients

• 2/3 cup (150 mL) non-hydrogenated margarine
• 1/2 cup (125 mL) brown sugar, packed
• 1 tsp (5 mL) vanilla extract
• 1 egg
• 2 cups (625 mL) Swiss muesli cereal
• 1/2 cup (125 mL) whole wheat flour
• 1 tsp (5 mL) baking powder
• 1 tsp (5 mL) baking soda
• 1/8 tsp (1 mL) salt

Directions
1.Preheat oven to 375°F (190°C). Line a cookie sheet with parchment paper.
2.In a large bowl. Mix margarine and brown sugar together.
3.Add the rest of the ingredients and mix with a large spoon.
4.Spoon 2 tbsp (25 mL) portions of the batter onto a cookie sheet (makes about 15 cookies) and bake for 10 minutes.

Nutritional information per serving
(1 cookie)

• Calories: 116
• Protein: 2 g
• Fat: 4 g
• Saturated fat: 1 g
• Dietary cholesterol: 9 mg
• Carbohydrate: 18 g
• Dietary fibre: 2 g
• Sodium: 155 mg
• Potassium: 125 mg