Back in the 1940s, did lentils hold real estate in my Grandma’s cold room?  Were they included in any of her German dishes? This is one question Google can’t answer for me, unless there is a Time Machine Camera App which can take a photo of my Grandma’s Lowe Farm pantry circa 1940.  Passing on information between family members through story-telling and through sharing memories & traditions is one of the most fundamental and purest ways humans pass on knowledge.

German Spaghetti

I do know that Canned Tomatoes coloured my Grandma’s shelves & globs of everything fat was put into casseroles. See the recent post on German Spaghetti as a gooey example.

Let’s give our arteries a breather &  use canned tomatoes in a heart happy recipe.  It takes no time at all to make, is colourful, and will absolutely make you the potluck star at your next picnic.
Middle Eastern Salad

Ingredients:

• 2 Tbsp Olive Oil
• 2 Tbsp Red Wine Vinegar
• 2 tsp Dijon Mustard
• 1/2 tsp salt
• 19 oz can of lentils (drained & rinsed)
• 1/2 English Cucumber
• 2 chopped tomatoes (Roma)
• 1/4 chopped onion
• 1 minced garlic glove
• 2 Tbsp chopped fresh dill
• Feta

Instructions:

• Whisk together:  olive oil, red wine vinegar, Dijon mustard & salt
• Stir in:  lentils, cucumber, tomatoes, onion, garlic & dill
• Crumble feta over the top

There is nothing like sunshine and warmer weather in Winnipeg after a long winter.  Well…this year we were fortunate to have a warmer winter than the previous ones.

I moved to Winnipeg about eight years ago in the middle of winter.  Yes, got the boots, the jacket, everything I needed to keep warm.  I experience -60 C with the windchill.  I used to wonder why Winnipeggers talk all the time about the weather.  By now, I consider myself a Winnipegger, so I totally understand.  Now, I find it cute when I see teenagers wearing T-shirts when the weather gets above 0 C and in the beginning, I found it strange.

Since spring is here, I decided to share some salad recipes I found in the on-line Chateline magazine.  I am definitely going to try them out. Bon appetit!

Beets and greens salad

Swiss chard with lemon and onions

Directions: 1. Toast 1/4 cup sliced skin-on almonds in a large frying pan over medium-high until golden, about 2 min. Transfer to a plate. 2. Add 1 tbsp olive oil to frying pan, then 8 cups packed chopped Swiss chard and 1/4 tsp salt. Cook, stirring frequently, until chard is wilted, about 3 min. 3. Remove from heat and stir in 2 tsp lemon zest, 1/2 tsp lemon juice and toasted almonds. Serves 4. Per serving: 77 calories, 3 g protein, 4 g carbs, 6 g fat, 2 g fi bre, 189 mg sodium. Excellent source of vitamin A.

Sesame cucumbers

Directions: 1. Cut 2 English cucumbers into french-fry-sized sticks. Transfer to a large bowl. 2. Add 1/4 cup rice vinegar, then 4 tsp each sesame oil and honey, 2 tsp toasted black sesame seeds and 1/4 tsp salt. Toss until coated. 3. Refrigerate at least 20 min before serving. Serves 4. Per serving: 99 calories, 2 g protein, 14 g carbs, 6 g fat, 2 g fi bre, 148 mg sodium.

Pumpkin orzo

Directions: 1. Heat a medium saucepan over medium. 2. Add 1 tbsp olive oil, 1 minced garlic clove, 1 1/4 cups orzo, 1/2 cup pumpkin purée and 1/2 tsp dried sage. Stir until orzo is coated. 3. Add 2 cups vegetable broth. Stir often until orzo is tender, about 10 min. Reduce heat to medium-low if needed. 4. Stir in 1/2 cup grated parmesan. Serves 4. Per serving: 299 calories, 13 g protein, 45 g carbs, 8 g fat, 3 g fi bre, 574 mg sodium. Excellent source of vitamin A.

Happy Spring everyone!

Submitted by Margarita Natcheva Rowley, Diversity and Immigrant Student Support

I don’t know if you are like me, but no matter how healthy I may try to eat, I have to have a treat at least couple of times a week.  I seem to be okay.  Well, here is a Heart-Healthy Chocolate Chip Cookie recipe to try from the Vegetarian Times site.  I know I am going to!

Submitted by Margarita Natcheva Rowley, Diversity and Immigrant Student Support

 

Like Halloween and Easter, Valentine’s Day is a mecca of treats and chocolates. While a box of candy or truffles might make a nice gift for a sweetheart, they’re not necessarily the best choice for your heart – or your waistline. Valentine’s Day is typically a day where you show your love through traditional gifts of candy and sweets, but why not share the gift of a healthy heart with your loved one instead?

Cook a Healthy Meal at Home

There’s nothing that says “romance” like taking the time out to cook your significant others’ favorite meal at home. Valentine’s Day is typically one of the busiest days for restaurants, so skip the reservations and spend time alone without all the chaos of a crowded restaurant. Because you’re not paying for an expensive dinner date, splurge on finer ingredients to make fresh, healthy dishes like Pomegranate Duck, Mussels, Roasted Rack of Lamb, or Filet Mignon with Mushroom-Wine Sauce.

Get Active

Who says you have to go to dinner and a movie? Think outside the box and plan a Valentine’s Day date that’s both romantic, and active. What not try skating? Many community centers across Winnipeg have outdoor skating rinks, and The Forks offers both a skating rink and skating trails, as well as rentals. There’s also the Assiniboine Credit Union River Trail on the Assiniboine River.

Dance lessons at one of Winnipeg’s dance studios, bowling, or even a romantic walk with hot chocolate along the Assiniboine River in St. Boniface are all great active date ideas.

 Make Healthy Valentine’s Day Treats

Eating some sweets on Valentine’s Day is almost inevitable. It would be cruel to deny yourself a treat or two, but at least you can have some control over what you’re consuming if you make them yourself. Whether it’s for the office, around the house, or for your child’s elementary school Valentine’s Day party, try these simple tricks and recipes to make this year’s Valentine’s Day treats a little bit more health-conscious.

• Dark Chocolate – Substitute milk or white chocolate for dark chocolate (choose 70% coco or higher) in your recipes to maximize your health benefits, while still retaining that chocolate-y flavor. Dark chocolate has been proven to help lower blood pressure, curb cravings for sweet and healthy foods, and even help lower cholesterol.
• Fruits – Strawberries, raspberries, and cherries are all romantic fruits, so why not try and build a tasty dessert around them? Dip berries in (dark) chocolate for a fondue, use them to make a fruit sorbet instead of ice cream, or top vanilla frozen yoghurt with berries and chocolate sauce for a sundae.

• Triple Chocolate Black Bean Brownies – Cut out the fat and pump up the protein with this healthier version of the usually rich and buttery triple chocolate brownie. http://joythebaker.com/2012/01/triple-chocolate-black-bean-brownies/
  
• Whole Wheat Sugar Cookies – Decorate these high-fiber cookies with low-fat cream cheese icing, and colour and flavor them with pomegranate juice for extra calcium and antioxidants. http://www.food.com/recipe/whole-wheat-sugar-cookies-63179

Submitted by Hayley Brigg, Creative Communications Student