A visit with Mairlyn Smith

I am a huge fan of Mairlyn Smith. Why, you ask?

1. She's funny. 
2. She's a home economist, which means her profession paved the way for mine. 

(Thank you!)

3. Her recipes are healthful, whole food focused and accessible enough for real people (aka, me!) to actually be able to cook her food for their families on a regular basis. 

Mairlyn was in town last week to promote her new book, The Vegetarian's Complete Quinoa Cookbook, and I had the pleasure of sitting down with her for a little chat. The book was a compilation of recipes from the Ontario Home Economists Association and represents a huge range of cooking styles and flavours. I will review the book and hopefully share a recipe with you next week but in the mean time, I thought it would be fun to share a little rapid fire Q + A. 

What is your favourite, little known fact about quinoa?

If you don't rinse it, it tastes like hell! Don't trust those packages that say pre-rinsed, rinse anyways.

Name one food you can't live without.

Chocolate!

One recipe from the new book that everyone should try.

The Brownie Bite. I was jealous of that one; I tried to recreate the "two-bite brownie" in the past and it never worked.

Name one food that reminds you of childhood.

Anything creamy...my mother made the best rice pudding I have ever had.

What makes someone a good cook? 

Love. You have to love what you're doing. 

A Very Special Celebration

This weekend was my son's first birthday party. It is hard to believe that he has only been in our lives for a single year as I can hardly imagine life without him. Not that this past year hasn't been without its ups and downs but there is little in this world better than when he snuggles in for a kiss or learns something completely new and celebrates with a huge grin.

Parenting is filled with decisions that you may or may not get right every single time but I figured, since I am a dietitian and all...I had better get food "right". So far, I feel proud of what a good eater my little guy has turned out to be. He eats pretty much anything I put in front of him; from spinach and plums to black beans and steel cut oats. Today he even shooed away a sandwich in favour of grilled sweet corn rubbed with lime and smoked paprika.

So when it came to choosing a birthday cake for him, I had some decisions to make. I initially was going to go the sugar free route with a cake from my Organically Raised book but the amount of labour required to do the purees and all the extra ingredients I would have to buy were a little off-puting considering all the other preparations for the party. When my mom brought over her Quinoa 365 Cookbook, we decided to make the carrot cake. Using quinoa flour, the cake is gluten free, doesn't contain too much sugar, has plenty of carrots and was absolutely delicious. My son ate every crumb of his portion and I didn't have a sugar wired mess on my hands afterwards. I had purchased a more standard cake for the party as well and I pleased to say that in a crowd of very diverse appetites, the quinoa carrot cake ran out first.

The finished product....all ready for the candles!

At the requests of my guests, here is the recipe:

Carrot Cake
Excerpted from Quinoa 365 (Whitecap Books) by Patricia Green and Carolyn Hemming and used with permission.



Discouraged by the high-sugar, high-fat content of carrot cake? This recipe will satisfy your carrot cake craving without all of the empty calories.


Cake


2 cups (500 mL) quinoa flour
2½ tsp (12 mL) ground cinnamon
2 tsp (10 mL) baking powder
2 tsp (10 mL) baking soda
½ tsp (2 mL) salt
¼ tsp (1 mL) ground nutmeg
1 cup (250 mL) finely chopped pecans or walnuts
1 cup (250 mL) white or cane sugar
¾ cup (185 mL) vegetable oil (I used organic canola oil)
4 large eggs
1 cup (250 mL) unsweetened applesauce
2 tsp (10 mL) pure vanilla extract
3 cups (750 mL) grated carrots


Frosting


One 8 oz (250 g) package light cream cheese, softened
1⁄3 cup (80 mL) butter, softened
2 tsp (10 mL) fresh lemon juice
1½ cups (375 mL) icing sugar
¼ cup (60 mL) finely chopped pecans or walnuts (optional)




Preheat the oven to 350°F (180°C). Lightly grease a 9- x 13-inch (3.5 L) baking pan or spray with cooking oil. Cut a piece of parchment paper to fit the bottom of the pan. This will make for easy removal of the cake.
Combine the flour, cinnamon, baking powder, baking soda, salt and nutmeg in a large bowl. Stir in the pecans. Set aside.
Whisk the sugar and oil in a medium bowl. Whisk in the eggs, applesauce and vanilla. Stir in the carrots.
Blend the egg mixture into the flour mixture until just combined. Pour into the pan and bake on the center oven rack for about 45 minutes or until a knife inserted in the center comes out clean. Set aside to cool completely to room temperature.
Beat the cream cheese and butter together in a large bowl with an electric mixer until light and fluffy. Gradually add the lemon juice and icing sugar until smooth and creamy.
Spread the frosting evenly over the top of the cake and sprinkle with the nuts. Cut into 16 portions and serve. Refrigerate leftovers for up to 1 week.


(Desiree's note: you may want to omit for a children's party in case of allergy)
 
Here's to celebrations....whether big or small!
Desiree

Eat...Mediterranean Kale with Halloumi

I mentioned on Monday that I would be cleaning up my act this week but of course that doesn't mean eating only plain, boring "health" food. It means eating wholesome, veggie fueled meals made at home. So today I stopped by Yek-o-Yek on Main St and picked up some halloumi cheese thinking it might make a nice "steak" to serve with the gorgeous organic greens in my fridge. If you haven't had halloumi before, it is a wonderfully salty firm cheese from the Mediterranean region that is unique because it actually holds up to frying. 


I like using lacinato kale because I prefer its softer texture and milder flavour. And even if you don't like greens, give this a try. My husband, who merely tolerates greens, actually took a second helping. I then picked my jaw up off the floor and continued eating my delicious dinner.


Recipe


Mediterranean Kale with Halloumi Steaks


This recipe is so quick, it is absolutely weeknight dinner material. By the time the quinoa finishes cooking, dinner is done. And you think you don't have time to cook.


1 cup    quinoa
2 cups  water
Pinch    thyme
1 piece lemon rind


1 tbsp    extra virgin olive oil
1 large  sweet onion (I used a Walla Walla...love saying that!), thinly sliced
1 clove  garlic, minced
1/4         serrano pepper, minced 
1 bunch lacinato kale, shredded, stalks chopped and reserved
Pinch    salt, to taste
Remaining lemon rind, zested


1/2 tbsp extra virgin olive oil
250 grams halloumi cheese, sliced in 3 or 4 pieces...for 3 or 4 people


Juice of lemon


First, prepare the quinoa: place quinoa and water in pot (rinse quinoa first if not pre-rinsed) with thyme and lemon rind. Bring to a boil and simmer covered for 15 minutes.


While the quinoa cooks, saute the onion and the kale stalks in olive oil in a large pan over medium high heat until soft, about 3 minutes. Add serrano pepper, garlic and stir. Add remaining kale and saute over medium heat until glossy and wilted while searing the halloumi. Stir occasionally as halloumi cooks.


After you add the kale, heat the remaining olive oil in another pan to medium high heat. Place halloumi in pan and allow to caramelize, about 3 minutes a side.


When quinoa is finished, serve by scooping quinoa onto plate; top with kale and place halloumi on top of kale. Finish with a drizzle of lemon juice.


Serves 3-4


Enjoy!
Desiree


PS...where is the luscious food shot? Given my terrible photog skills, the photo didn't look half as delicious as the food tasted. Thought I would spare you :)

UnDiet...Week 21

Hello UnDieters,

I hope you are enjoying the summer sun. Did you get out to the farmers market today? My friends Heather, Melissa and I visited the Trout Lake market in Vancouver and I can't wait to show you the result of our trip. Hopefully in a week or two...

For today, however, let's talk UnDiet. With all that gorgeous summer produce out there, the same old crackers or pasta just won't cut it. You need a worthy grain to show off next to those heirloom tomatoes. So this week's challenge is to try a new whole grain. While some of us still might view grains as unneccessary carbs, let me differentiate a true whole grain from mere starch.

When research on the health benefits of whole grains started surfacing, manufacturers responded by adding "whole grains" to their products. Across the supermarket, "made with whole grain!" shouted at you from breads, granola bars, cereals and even yogurts. This marketing classic can be very deceptive: made WITH whole grain doesn't mean 100%. There is no guarantee how much whole grain you are getting. Technically, a product can be considered a whole grain if it contains all three parts of the original grain: the endosperm, the germ and the bran.Looking for a food made from 100% whole grains is a step in the right direction; however, eating intact whole grains is not the same as eating sugary cereals, aka candy, with added fibre.  However, you can then pulverize, gelatinize and puff up and sweeten the grain however you want to and still sell yourself as whole grain goodness. But whole grain Ritz crackers are not the same as cooking up some barley.

Intact, unprocessed whole grains are slowly digested, providing sustained energy that won't spike blood sugars. They are rich in minerals and vitamins and contain antioxidant phytochemicals. They also provide protein and fibre to help you feel satisfied. Most crackers, granola bars and pasta just spike your blood sugar and leave you hungry. Intact, unprocessed whole grains are a true superfood that are well worth the calories. They are also economical, great for any healthy eater on a budget.

For this week, go to your bulk bins or grains aisle and choose something you haven't cooked with before. Try barley as a base for risotto, black rice for a rich twist on traditional sushi, buckwheat toasted in a salad, amaranth sprinkled over berries and yogurt or even teff baked into a homemade granola bar. Teff??? Oh yes, get ready to be surprised by how many whole grains are out there that you haven't heard of before. Many grains cook up just like rice, but not all, so check out this cooking chart from dietitian Leslie Beck's website for water proportions and cooking time.

Note! Couscous is not a grain...it is a pasta. Ditto orzo. And buckwheat is not wheat.

I would love to hear how you used your grains this week....enjoy!
Desiree

Eat...Winter Apple Parsnip Bake

One of the things I love most about my SPUD produce box (besides the fact that the groceries come to me and they use local and organic producers first) is that my cooking strategy changes from "what do I feel like making" to "how can I use the contents of my produce drawer?" It forces you to get a bit more creative which is good for your health and good for your taste buds. 


I have been staring down some parsnips for a while and wasn't sure what I wanted to do with them. Parsnips, called "carrots with attitude" by Rachel Ray, are a local root veggie that have a sharp spiciness to them that lends well to a bit of time in the old oven. Even though they lack colour, parsnips aren't just nutritional filler: they are a source of fibre, heart loving potassium, bone building calcium and folate for a healthy nervous system. I figured I would sweeten them up a bit so my husband might like them. He thinks that this would be a nice side dish for some pork tenderloin but I served it, of course, as a vegetarian main course over organic quinoa. The nice thing about this recipe is that it can be a completely 100 mile meal with a few adjustments.


Here is what resulted...I had a photo but it turned out so badly I thought I wouldn't bother putting it up. I am hoping Santa will deliver a new camera. 


Recipe: Winter Apple Parsnip Bake


Preheat oven to 375 degrees


4 medium parsnips, cubed or sliced
2 medium apples, cubed or sliced
1 medium leek, sliced
2 cups canned or precooked chick peas, drained


2 tbsp extra virgin olive oil (substitute butter for a 100 mile recipe)
1/2 cup demerara sugar (substitute honey for a 100 mile recipe)
pinch salt


2 tbsp butter, cut into small pieces


In a 9x9 baking dish or a 9 inch pie plate, combine all ingredients except for butter and toss well. Then add butter on top. You could cube the parsnips and apples so they are uniform with the chick peas or slice them. 


Bake for 15 minutes, stir and bake for 15 more minutes or until parsnips are tender. I think this would also be tasty curried: Add 1-2 tbsp curry powder and reduce sugar by half and add 1/4 cup raisins if you like them. 


Serve over your favourite whole grain like quinoa, barley, brown rice or buckwheat.


Happy Holidays,
Desiree

Eat...more beans

Beans, beans, the musical fruit....yes, you know the rest! My clients get pretty sick of me talking about the health benefits of beans but they are on a very important list of the healthiest foods that you are not eating! As a vegetarian, beans are a huge part of my diet but most of us tend only to eat beans in chili, hummus or refried form. So I've come up with 5 good reasons to get to know the lowly bean...


1. Fibre: No plant food has more fibre and since the average Canadian only gets 14 grams of fibre a day - it is time to reach for beans! Depending on the bean, the average is 5 grams of fibre per half cup. Not too shabby indeed.


2. Protein: we all need to eat more plant based protein for our health, the health of the environment and the health of our wallets. Beans are a great source of protein and are easy to add to salads, soups, casseroles and more to beef up (no pun intended!) the protein. Just rinse canned beans and add them to your favourite foods.


3. Slow Carbs: the ultimate slow carb source, the carbohydrates in beans (and nutrient balance in general) ensure a nice steady rise in blood sugar for sustained energy and hormone balance.


4. Potassium: 3/4 cup of lentils, like other beans, have 540 mg of potassium. Potassium is severely lacking in our processed food world and is vital for healthy blood pressure regulation.


5. Magnesium: another "if only we ate more whole foods" nutrient, most of us don't get enough magnesium...and not because it doesn't exist in foods! Magnesium is vital for muscle contraction and heart health; magnesium also has a calming effect on the body 3/4 cup of most beans have about 50 mg of magnesium...you only need about 350 mg a day.


So here is a little comfort food for the last days of winter....my Beans and Greens Casserole! This recipe will easily serve 4-6 hungry people -


1 cup quinoa
2 cups water


Bring quinoa and water to a boil and simmer, covered, for 15 minutes. Turn off heat, fluff and re-cover for later.


1 tbsp extra virgin olive oil
1-3 cloves garlic
1/2 large sweet onion
1/2 tsp dried oregano
1/4 tsp dried rosemary
2 19oz cans of your favourite beans, such as white cannellini beans or chickpeas


1 lb of your favourite greens, such as broccoli, kale or spinach
2 tbsp soy sauce
chili flakes to taste


1 cup 1% cottage cheese
2 cups light (not low fat) aged cheddar, grated


Chop onion, garlic and greens. Drain and rinse one can of beans. Leave the other can with liquid intact.
Heat oil over medium heat, add onions and saute until glossy. Add garlic, oregano and rosemary and saute for a minute more - don't let the garlic brown.


Add both cans of beans and simmer for 10 minutes then add greens and simmer until tender. Add soy sauce and chili flakes.


Place quinoa, cottage cheese and beans mixture into a 9 x 12 baking dish and mix until thoroughly combined. Top with cheddar and bake in a 375 degree oven for 25 minutes.


To lower the sodium, use salt free beans and reduced sodium soy sauce.


Enjoy!
Desiree