Monday 26 March 2012

Fats


There are so many conflicting pieces of information when it comes to fat – what is good for you, what is bad for you – and it changes seemingly daily. Based on my own research and, of course, what tastes good I thought I would weigh in on the conversation with my favorite oil. (*insert note here that I am not a doctor or registered dietician so do your own research too*)
One method of classification for fats looks at the length of the carbon chain (the geometry is also in important) – remember like high school chemistry? There are short-chain, medium-chain, long-chain, and very long chain fatty acids (no joke, very long chain fatty acids are actually a thing). Sometimes you will see a triglyceride thrown in there so it might read ‘short-chain triglyceride’. You can Google all these terms, because in order not to bore you I am going to chat about the medium chain fatty acid. 
In particular, I want to chat about coconut oil. Coconut oil is interesting because unlike many of the other fats/oils/butters we eat it is predominately a medium-chain fatty acid (MCT). According to our friends in the world of science, MCTs are easily absorbed by the body because of their small molecule size (a good thing from a nutritional point of view) and because of the way they are absorbed your body is provided with a good source of energy. There is some research to show that MCTs are good for boosting metabolism (controlling weight) as well as providing better sustained energy through the day. The other major point is that they stand up well to heat. Coconut oil, for instance, does not turn into a trans fat when you cook with it at high heat, like many other oils do. This is important because trans fat = bad.
Ok, so that was the quickest science lesson of your life… and not very thorough so if you are interested do some more research. If you couldn’t care less about the science but like the idea of a good fat, just integrate coconut oil into your life. It truly is delicious and nutritious. You can get a great cold-pressed organic coconut oil from Bulk Barn.
And since you have read this far, be rewarded with a tasty cookie recipe, modified from a Meal Makeover Moms recipe (check them out) using coconut oil.
Berry Oatmeal Cookies

1/2 cup coconut oil (softened)
3/4 cup palm sugar (ok you can use another sugar if you don’t stock palm sugar in your house)
1 large egg
1 teaspoon vanilla extract
1 cup whole wheat or coconut flour
1½ cups old-fashioned oats
1 teaspoon baking soda
1/4 teaspoon salt
3/4 cup frozen mixed berries (yes you can use fresh)

1. Preheat the oven to 350°F
2. Mix all the wet ingredients, add the dry ingredients, and mix in the berries at the end.
3. Drop large spoonfuls of the batter onto an un-greased baking sheet (I line with parchment paper) and bake for 12 to 14 minutes, or until set around edges but still soft in the middle. Transfer to a wire rack to cool (I never transfer to a wire rack because I don't own one but I thought you should have the option).


Saturday 17 March 2012

Sometimes portable meat just doesn’t cut it


Sometimes, when I can’t eat any more meat a nut-loaf can be just the ticket. This recipe is super delicious… and as with most of my food, it is portable. If it can’t go in a cooler to work, I don’t want it. I also operate on a ‘cook on Sunday and never again until at least Wednesday’ principle. This is one of 3 recipes I am cooking up this weekend to stock the fridge with healthy dinners (the other two involve a seafood chili and grilled chicken with a fruity salsa).
Anyway, I hope you give this a try and that you enjoy it as much as I do. Now onwards, and forwards to the beautiful weekend.
Vegetarian Nut Loaf
½ tbsp coconut oil
2 stalks celery, diced
1 large onion, diced
2 cups chopped mushrooms
2 tsp thyme
1 tsp ground caraway seeds
1/3 cup chopped sundried tomatoes (not packed in oil, the dry kind)
¼ cup vegetable broth (in honesty I use beef broth because I am not actually a vegetarian)
3 eggs
1 cup whole wheat bread crumbs
1 tsp baking powder
1 cup chopped walnuts
½ raw unsalted sunflower seeds
½ cup strained diced tomatoes

1.     Preheat oven (or toaster oven) to 350 degrees
2.     In a large skillet heat oil over medium heat, add the celery, onion, mushrooms, sundried tomato, thyme, caraway and broth. Saute/cook until no liquid (or very very little) remains.
3.     In a bowl beat together eggs, bread crumbs and baking powder; fold in mushroom mixture, walnuts and sunflower seeds. Spread in parchment paper lined load pan. Pour strained tomatoes over top.
4.     Bake for approximately 1 hour, or until slightly puffed and firm.
* Makes 4 to 5 servings (i.e. if you eat this with salad I would say 4 servings, but if you are eating it with sweet potato fries and asparagus then probably 5 servings) 
* Don’t stress if you don’t have thyme or caraway seeds, just throw in some Italian seasoning or whatever you have on hand.

Sunday 4 March 2012

Portable Meat and Ice Cream – What I need in my Life


Well I never thought I would see the day where there would be a serious need to have portable meat I could eat without heating. Now I know there are lunch meats and strange dried meats you can buy at gas stations, but I am talking about real food, not faux food with ingredients as long as the alphabet. Anyway, I decided I would share my favorite portable meat with you, in the form of Chelle’s Chicken Mini Loaves (you can go to her blog recipeforfitness.com from my links). I have adjusted her original recipe, but if follows essentially the same idea. Obviously these are a favorite because they taste good both hot and cold but I really love that I can make them in a toaster oven. Four little loaves fit perfectly on that little pan (lined with parchment paper – I am in love with parchment paper for anything that gets baked).
Ingredients:
1 pounds lean ground turkey
½ cup chopped mushrooms
½ medium sized zucchini grated
½ small onion finely chopped
1 egg
Random seasoning – whatever is in arms reach (my favorite is a little Mrs. Dash and some Italien seasoning)
Frank’s Red Hot (if the children will not be eating any)

Instructions:
1)   Mix everything togther – preferably with your hands
2)   Form into four mini-loaves
3)   Cook at 375 until done (about 25 minutes)
Now ice cream, who doesn’t love ice cream? Of course, I can’t exactly have real ice cream but the next best thing can be found in a combination of Greek Yogurt and Chocolate Protein Powder (or vanilla). If you haven't learned this about me, I kind of hoard Greek Yogurt and use if for everything from dessert to making chicken salad. It is like my culinary life was made complete when I was introduced to the stuff. I am dreading the day I have to say good bye to it for a few weeks in advance of the June 2nd show.
Ingredients:
¾ - 1 Cup Greek Yogurt (I like President’s Choice)
1 Scoop Protein Powder of Choice (I like a natural chocolate sweetened with stevia)

Instructions:
1)   Mix together
2)   Put in the freezer until ice cream like in texture (maybe an hour
Oh happy day, happy day, there is ice cream!!!