Dr. Bill’s Smoothie

by Dr. Bill Sears

March 18, 2011

Smoothie Recipe for Optimal Health

 

 

Dr. Bill’s anti-cancer, school aid for kids, healthy immune system smoothie:

Add juices: carrot, green, pomegranate (or a whole pomegranate when in season)

Add fruits – three berries: strawberries, blueberries, cranberries

Add GREEK yogurt (higher in protein, good probiotics)

Add tofu (you will never know it is in there)

Add kiwi

Add figs, raisins (for sweetener – NO artificial sweeteners)

Add a banana

Add cinnamon (for stable blood sugar)

Add flax seed meal (grind it up for great fibre and omega 3’s)

Add a sprinkle of wheat germ

Add a scoop of peanut butter (for extra energy days)

Drink it as your breakfast, mid morning snack, lunch or mid afternoon snack.

“The sipping solution:” sipping on it all day long will stabilize your blood sugar and it’s a great health drink.

Crunchy Mango Parfait

by Chef Dana, President’s Choice

March 7, 2011                                                              

                                          

Serves: 4                                                                                                                              

Prep time: 10 minutes                                                                                                      

Rest time: 10 minutes                                                                                                       

Measure	Ingredient
1 cup (250 mL)	PC Frozen Mango Chunks
2 tbsp (25 mL)	PC Manuka Honey
1 tub (350 g)	PC Greek Yogurt- Plain NEW
1 cup (250 mL)	PC Blue Menu Vanilla Almond Omega Cereal NEW

 

 

1. Let mango stand at room temperature for 10 minutes. Roughly chop the mango. Meanwhile, add honey to tub of yogurt; stir to combine.
2. Into four 1 cup (250 mL) glasses, layer half of yogurt, all of mango, half of cereal, remaining yogurt and remaining cereal.

 

Makes 4 servings

Per serving: 230 calories, fat 4 g (0.5 g of it saturated), sodium 140 mg, carbohydrate 37 g, fibre 4 g, protein 12 g 

Low in saturated fat pillar, Fibre Pillar

High in Fibre

Lead: The combination of creamy yogurt, rich Manuka honey and crunchy granola is a treat the entire family will love.  Allowing the mango to rest at room temperature makes it easier to chop.

Yogurt Panna Cotta

by Chef Dana, President’s Choice

March 1, 2011

                                     

Serves: 6                                                                                                                              

Prep time: 10 minutes                                                                                                      

Cook time: 5 minutes

Chill time: 4 hours                                                                                                            

Measure	Ingredient
1 envelope (7 g)	unflavoured gelatin
3 tbsp (45 mL)	skim milk
1 cup (250 mL)	skim milk
2/3 cup (150 mL)	PC Alfalfa Honey
1 tsp (5 mL)	vanilla extract
1 tub (500 g)	PC Greek Yogurt- Plain NEW

 

1. In small bowl, sprinkle gelatin over 3 tbsp (45 mL) skim milk. Set aside for 5 minutes to soften.
2. In small saucepan, heat 1 cup (250 mL) skim milk over medium-high heat until just before boiling. Remove from heat. Stir in honey and vanilla. Whisk in gelatin. Continue to whisk until gelatin is completely dissolved into hot milk. Stir in yogurt. Transfer to six tea cups, dividing evenly. Cover with plastic wrap. Chill for 3 to 4 hours or until set.
3. Serve garnished with raspberries, if desired.

 

Makes 6 servings

Per serving: 200 calories, fat 0 g, sodium 150 mg, carbohydrate 39 g, fibre 1 g, protein 11 g

Fat Free Pillar, Good Source of Calcium

Mardi Gras Sangrita

by Michael P. Clive

March 2, 2011

Kick your Mardi Gras party into high gear with this Mardi Gras specialty!

1 cup (250 mL) unsweetened grapefruit juice
1 cup (250 mL) tomato juice
1 tbsp (15 mL) juice from canned Jalapeno peppers
2 tbsp (30 mL) Grenadine

Combine ingredients, chill and serve.

Mardi Gras Catfish Gumbo

by Michael P. Clive

March 2, 2011

Serves 4

2 tbsp (30 mL) vegetable oil

1 cup (250 mL) each chopped celery, chopped green pepper and chopped onion

2 garlic cloves, minced

4 cups (1 L) low-sodium beef broth

14-oz (398-mL) can tomatoes

10-oz (300 g) package frozen cut okra

1 tsp (5 mL) salt

½ tsp (2 mL) each dried thyme and oregano leaves and cayenne pepper

1 bay leaf

4 U.S. Farm-Raised Catfish fillets, cut into 1-inch (2.5 cm) pieces

Heat oil in a Dutch oven or a large heavy saucepan over medium heat. Add celery, green pepper, onion and garlic and cook until softened, about 5 minutes.

Add broth, tomatoes, okra, salt, thyme, oregano, cayenne and bay leaf. Bring to a boil. Reduce heat to medium-low, cover and simmer stirring occasionally 30 minutes.

Add catfish pieces and simmer, uncovered, 15 minutes or until fish flakes easily tested with a fork. Discard bay leaf. Serve gumbo in large shallow pasta bowls over cooked rice.

Mardi Gras King Cake

by Michael P. Clive

March 2, 2011

 

The King Cake is baked with a small plastic baby or edible treat (for safety) hidden inside and whoever receives the slice with baby or bean in it has to host the next party!

Important Safety Note: Be sure to tell everyone to inspect their piece of cake before eating. To be extra careful, use a plastic toy baby that is too large to swallow, or hide an orange wedge or 3-4 pecan halves inside the cake (avoid items that may hurt someone’s teeth) and then simply place the toy baby outside on the top of the cake for all to admire!  Recipe yield: 2 cakes.

 

For pastry:

1 cup milk

¼ cup butter

2 packages active dry yeast

⅔ cup warm water (110° F)

½ cup white sugar

2 eggs

1 ½ teaspoons salt

½ teaspoon freshly grated nutmeg

5 ½ cups all-purpose flour

For Filling:

1 cup packed brown sugar

1 tablespoon ground cinnamon

⅔ cup chopped pecans

½ cup all-purpose flour

½ cup raisins

½ cup melted butter

For Frosting:

1 cup confectioners’ sugar

1 tablespoon water

To Make Cake:

1. Scald milk, remove from heat and stir in ¼ cup of butter. Allow mixture to cool to room temperature. In a large bowl, dissolve yeast in the warm water with 1 tablespoon of the white sugar. Let stand until creamy, about 10 minutes.

2. When yeast mixture is bubbling, add the cooled milk mixture. Whisk in the eggs. Stir in the remaining white sugar, salt and nutmeg. Beat the flour into the milk/egg mixture 1 cup at a time. When the dough has pulled together, turn it out onto a lightly floured surface and knead until smooth and elastic, about 8 to 10 minutes.

3. Lightly oil a large bowl, place the dough in the bowl and turn to coat with oil. Cover with a damp cloth or plastic wrap and let rise in a warm place until doubled in volume, about 2 hours. When risen, punch down and divide dough in half.

4. Preheat oven to 375° F. Grease 2 cookie sheets or line with parchment paper.

5. To make filling: Combine the brown sugar, ground cinnamon, chopped pecans, ½ cup flour and ½ cup raisins. Pour ½ cup melted butter over the cinnamon mixture and mix until crumbly.

6. Roll dough halves out into large rectangles (approximately 10×16 inches or so). Sprinkle the filling evenly over the dough and roll up each half tightly like a jelly roll, beginning at the wide side. Bring the ends of each roll together to form 2 oval shaped rings. Place each ring on a prepared cookie sheet. With scissors make cuts one-third of the way through the rings at 1 inch intervals. Let rise in a warm spot until doubled in size, about 45 minutes.

7. Bake in preheated oven for 30 minutes. Push the doll into the bottom of the cake. Frost while warm with the confectioners’ sugar blended with 1 to 2 tablespoons of water.

King Cake recipe courtesy of allrecipes.com

Banana Breakfast Quinoa

by Chef Dana, President’s Choice

March 1, 2011

 

                                                            

Cookbook Index: Breakfast                                                                                           

Serves: 6                                                                                                                              

Prep time: 5 minutes                                                                                                        

Cook and chill time: 25 minutes                                                                    

Measure	Ingredient
1 pkg (225 g)	PC Organics Quinoa
2 cups (500 mL)	PC Blue Menu Vanilla Soy Beverage
1	cinnamon stick
2	ripe, medium-size bananas, peeled and mashed
½ cup (125 mL)	PC Blue Menu Natural Pecans, roughly chopped

 

1. In large saucepan, combine quinoa, soy beverage, cinnamon stick and 2 cups (500 mL) water. Bring to a simmer over medium-high heat. Reduce heat to low; cover and cook, stirring once or twice, for 20 to 25 minutes or until liquid is absorbed. Remove from heat.
2. Discard cinnamon stick. Stir in mashed banana. Serve sprinkled with chopped pecans and, if desired, drizzled with more soy beverage.

 

Makes 6 servings

Per serving: 290 calories, fat 10 g (1 g of it saturated), sodium 60 mg, carbohydrate 43 g, fibre 4 g, protein 8 g 

Fibre pillar; Low in Saturated Fat pillar; Low in Sodium pillar

High in Fibre

TIP: Toast the pecans to enhance flavour.

Make ahead: Can be made ahead and kept in refrigerator for up to 3 days. Add some water or soy beverage while reheating.

Quinoa Salad Toss

by Chef Dana, President’s Choice

March 1, 2011

                                                                         

Serves: 4                                                                                                                              

Prep time: 20 minutes                                                                                                      

Cook time: 15 minutes                                                                                                     

Rest time: 5 minutes

Measure	Ingredient
1 pkg (225 g)	PC Organics Quinoa
½ cup (125 mL)	PC Frozen Edamame
1 cup (250 mL)	dried cranberries
Half	small red onion, diced
½ cup (125 mL)	diced sweet red pepper
3 tbsp (45 mL)	white wine vinegar
2 tbsp (25 mL)	olive oil
1 tsp (5 mL)	Dijon mustard
½ tsp (2 mL)	salt

 

 

1. In small saucepan, bring 2 cups (500 mL) water to a boil. Stir in quinoa. Bring to a boil. Reduce heat to low and simmer, covered, for 15 minutes. Remove from heat and let stand for 5 minutes. Fluff with a fork.  Rinse under cold water and drain.
2. Add frozen edamame to 1 cup (250 mL) of boiling water; lower heat and let simmer 3 to 4 minutes. Drain. Rinse under cold water; drain.
3. In large bowl, stir together quinoa, cranberries, red onion, red pepper and edamame. In small bowl, whisk together vinegar, oil, mustard and salt; pour over quinoa and toss to coat.

 

Makes 4 servings

Per serving: 470 calories, fat 12 g (1.5 g of it saturated), sodium 330 mg, carbohydrate 81 g, fibre 9 g, protein 10 g 

Low in Saturated Fat pillar; Fibre Pillar

Very High in Fibre

Lead: The sophisticated flavours in this quick and colourful salad are sure to impress. Very high in fibre and packed with protein, this makes a delicious side or a substantial meal on its own.

Shrimp Fried Rice

by Chef Craig Nazareth

February 18, 2011

Ingredients

2 tablespoons vegetable oil

8 large shrimp, peeled and deveined

2 cloves garlic, finely chopped

1/2 cup chopped onion

1/2 cup diced carrots

1 egg, lightly beaten

2 cups cooked white rice

3 tablespoons soy sauce

3 scallions, thinly sliced

Directions

In a large non-stick skillet or wok, heat oil over medium high heat. Cook shrimp quickly until pink. Remove to board and chop coarsely. Discard shrimp tails. Add garlic and onion to skillet and cook for 1 minute. Stir in carrots and cook for 2 minutes. Add egg and rice and toss quickly to distribute egg. Stir in soy sauce. Toss in scallions and serve.

Mega Mango Smoothie

February 16, 2011

Using cottage cheese instead of yogurt in this smoothie adds extra protein for lasting energy to get through your morning or afternoon work-out.

Ingredients:

1 1/2 cups frozen mango chunks 375 mL
1 cup Nordica 1% Cottage Cheese 250 mL
1 cup ice cubes 250 mL
1/2 cup each orange juice and cold water 125 mL
1 small banana, cut into chunks 1
2 tbsp honey 30 mL
1 tbsp flax oil 15 mL
1 tsp vanilla extract 5 mL

Instructions:

Place the mango, cottage cheese, ice cubes, orange juice, water, banana, honey, flax oil and vanilla in a blender. Blend for 2 minutes or until very smooth; serve immediately.

Makes 2 to 4 servings or 4 cups (1 L).

Tips:

1. Substitute coconut extract for the vanilla extract for a tropical flavour experience.
2. Substitute frozen strawberries, mixed berries or pineapple for the mango. Adjust honey to taste depending on the sweetness of the fruit.
3. Adding flax oil to the smoothie provides 1.9 g of beneficial omega 3 fatty acids per 1 cup (250 mL) serving.

Per serving (1 cup/250 mL): 190 calories, 4 g total fat [0.9 g saturated fat, 0.8 g monounsaturated fat, 2.2 g polyunsaturated fat, 1.9 g omega-3 fatty acid, 0.6 g omega-6 fatty acid], 140 mg sodium, 31 g carbohydrates, 1 g fibre, 8 g protein. Excellent source of vitamin A. Good source of vitamin C. Source of calcium.