Curried Sweet Potato and Lentil Stew

All women are at risk for breast cancer. 70% of women have no known risk factors.

Diet is crucial in protecting you against breast cancer.

Curried Sweet Potato and Lentil Stew

3 cups pieces (1 inch) peeled dark-orange sweet potatoes
1 small onion, finely chopped (1/4 cup)
1 1/2 cups ready-to-eat baby-cut carrots
3/4 cup dried lentils, sorted, rinsed
2 teaspoons olive or vegetable oil
1 tablespoon curry powder
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon pepper
1 teaspoon finely chopped ginger root
1 clove garlic, finely chopped
1 can (14 oz) vegetable broth or 1 3/4 cups chicken broth (from 32-oz carton)
1 1/2 cups frozen cut green beans, thawed
1/2 cup plain fat-free yogurt

Directions

  1. In 3- to 4-quart slow cooker, mix sweet potatoes, onion, carrots and lentils.
  2. In 8-inch skillet, heat oil over medium heat. Add curry powder, cumin, salt, pepper, gingerroot and garlic; cook 1 minute, stirring constantly. Stir in broth. Pour mixture into slow cooker; stir.
  3. Cover; cook on Low heat setting 5 to 6 hours.
  4. Increase heat setting to High. Stir in green beans. Cover; cook about 15 minutes longer or until green beans are crisp-tender. Serve topped with yogurt.

Broiled Salmon with Balsamic Raisin Syrup and Sauteed Garlic Greens

In the past 50 years, the lifetime risk of breast cancer has nearly tripled in the US from 1 in 22 in the 1940s to 1 in 8 today.

Diet is crucial in protecting you against breast cancer.

Broiled Salmon with Balsamic Raisin Syrup and Sauteed Garlic Greens

For the salmon:
4 (4-ounces each) boneless skinless salmon fillets
Juice of a lemon
Salt and pepper to taste

For the syrup:
1/2 cup balsamic vinegar
2 heaping tablespoons raisins

For the greens:
1 tablespoon olive oil
2 cloves garlic, thinly sliced
6 cups chopped leafy greens, such as chard, kale or spinach
Salt and pepper to taste

Directions:

  1. Turn broiler on high. Squeeze lemon juice on salmon and season salmon with salt and pepper. Place salmon on a broiler pan and broil for 6 to 8 minutes or until cooked through. Salmon is done when it easily flakes when pressed with the back of a fork. Tent salmon with foil to keep warm if it gets done before the syrup and greens.
  2. Meanwhile, puree vinegar and raisins in a food processor or blender. In a small saucepan over medium heat, bring vinegar mixture to a boil. Reduce heat and simmer until reduced by half and mixture has thickened.
  3. Heat oil in a stockpot over medium-high heat. Add garlic and cook, stirring, for 1 minute. Add leafy greens and season with salt and pepper. Cook, stirring, until leaves are tender and wilted. Add 1 tablespoon of water at a time if stockpot dries out.
  4. To serve, evenly divide greens among four serving plates. Place salmon on the plate and drizzle with the balsamic raisin syrup.

Recipe courtesy of sheknows.com

Magic Fridge vs. MacDonald’s

Sure, at an average price of just over $5.00 a meal (at McDonald’s) eating out seems like an easy alternative but what’s the real price in the long run?

In this edition, The Magic Fridge takes on McDonald’s. So, how will Crispy Baked Chicken Nuggets, Orange Sweet Potatoes and Strawberry Spritzer Punch stack up against a McDonald’s so-called healthier alternative?

Ready for the results? Here we go…

The Calorie Count

Overall in a Medium McDonalds McNugget meal there are 890 Calories, 39 Grams of Fat and 106 Grams of Carbs versus 480 Calories, 5 Grams of Fat and 76 Grams of Carbs. WOW, that’s a small change that can go a long way.

Hey McDonald’s, we’re not loving it!

My mom and dad came to visit for a few days…

My mom and dad came to visit for a few days… cooking for people you don’t usually cook for can be a challenge.  For example, my dad is lactose-intolerant and my mom doesn’t eat spicy food and has some issues with her teeth and jaws so her food can’t be too big, too chewy or too crunchy.  Here’s a menu that worked for both of them, used seasonal and simple foods, and was enjoyed by everyone!  I twittered about it last week, and recipes were requested, so here they are!

Crockpot hot chicken sandwiches with onion and roasted garlic gravy (my mom’s favourite)

1-2 onions, sliced
1 head of garlic
1 whole chicken (1.5-1.8kg)
Fresh thyme or sage
Bread to serve

Place the sliced onions in the crockpot.  Cut the top off the head of garlic, wrap the bottom it in foil, pour a little olive oil over top, wrap the foil up over the garlic and twist the top closed.

Place the chicken on the onions, and sprinkle thyme over top.  You don’t have to take the thyme off its stems.  Place the wrapped garlic in the crockpot wherever it will fit.

Do NOT add any liquid.  The onions will brown slightly on the bottom of the crock, then the chicken juices will drip out on top of them, so they won’t burn.

Cook on low for 5-7 hours.

Remove the chicken from the crock – it will fall apart, so tongs work well for this.  Place the chicken in a bowl to cool.  Remove the garlic package and the thyme stems from the crock, too.

Meanwhile, use a potato masher to mash the onions and chicken juices, right in the crockpot.  If you want a really smooth gravy, you can puree it in a smaller pot.

Open the top of the garlic package and squeeze out the cloves into the crock, holding the head using the foil wrapping.

Pour onions, garlic and juices into a smaller pot to make gravy.  Stir about 2 tablespoons of quick-blend flour into ¼ cup water and whisk this mixture into the juices.

Remove meat from chicken bones – it will be really easy, the crockpot makes the chicken sooo tender!

Place slices of bread on a plate, top with chicken and gravy.  Serve with peas or any other seasonal vegetable (I used green and yellow beans from Rosie’s roadside vegetable stand on Renaud Road)

Peach Rhubarb Crisp (Dad’s favourite)

2 cups chopped rhubarb
3 large peaches, peeled and chopped
¼ cup sugar
2 tablespoons flour

Put all in a large bowl and stir to combine; pour into baking pan (7×11 or 8×8 inch, or whatever pan works to be filled 2/3 of the way up)

Topping:

1/3 cup flour
1/3 cup brown sugar
1 cup oats
1 teaspoon cinnamon
¼ cup melted butter or margarine

Combine flour and sugar and mix well (I use my hands for this).  Add oats and combine, then pour butter in and stir with spoon or hands until butter is evenly mixed in.

Pour topping over fruit and spread evenly.

Bake at 350°F for 20-30 minutes until topping is browned and fruit is bubbling.

Serve warm with vanilla ice cream (I top Dad’s with soy or rice “ice cream” or maple syrup)