College life starts in the next week or two for most Colleges. It is tempting to grab quick fix foods to help get you through the day and give you some energy for those study and learning needs. Advice and experience from those who have gone before is valuable. Choose a diet (not go on a diet) that will give you long lasting energy. Chuck out the late night chips and energy drinks and restock with great snacks. See some great ideas such as a downloadable shopping list and 20 super snacks at Keep Your Diet Real. There is also great advice from a experienced College Student.
From Health Services
It’s that time of year! If you have a garden, or are a frequenter of your local farmers market, you are sure to be wondering, “What the heck am I going to do with all this stuff!” Here are some of my favourite recipes, and resources, to tackle your vegetable growing and hoarding habit.
- Cucumbers, Peppers, Basil, and Beets – oh my! These are some my favourite all time recipes that I hope you can enjoy: Roasted Habanero Salsa, Beet Pickles, Perfect Pesto, Refrigerator Pickles.
- Got Fruit? If you have an abundance of apples, raspberries, cherries, and any other fruit (and you can’t keep up with picking) try this volunteer picking service. The fruit that is picked is shared with the volunteer, owner, and a charitable organization in the city.
- Grow a Row! Did you know that the good people in our RRC Pavement and Grounds Team are growing a garden full of potatoes and carrots and are donating the bounty to Winnipeg Harvest? You can too by dropping of your fruit and veggies at Winnipeg Harvest, Mondays – Sundays.
- Need more? Here are a bushel of great resources for you to peruse….. Food Manitoba, Prairie Fruit Growers Association, Dig In Manitoba, Peak of the Market.
Have fun and eat your fruit and veggies!
Planning to fish this summer? Travel Manitoba has a photo contest with 3 great prizes. You can enjoy your hobby, get great sun, enjoy a day or a camping trip! The first time I went fishing, it felt like I caught a whale. It turned out to be a tiny little sun fish but that didn’t change my opinion of the battle!
Here is a great recipe from Canola Growers of Manitoba Be Well e-newsletter for Pan Fried Pickerel fillets. HMMMMMMM
1/4 cup all-purpose flour (60 mL)
1/4 tsp salt (1 mL)
1/4 tsp pepper (1 mL)
2 lbs pickerel fillets (1 kg)
3 Tbsp canola oil (45 mL)
4 lemon wedges(4)
1. Combine flour, salt and pepper in a shallow dish. 2. Lightly coat one side of each fillet in flour mixture. Turn each fillet over and coat second side of each fillet. 3. Heat canola oil in large non-stick frying pan over medium heat. When oil is heated, fry the fillets for approximately 2-3 minutes on each side. 4. Garnish with lemon wedges and serve immediately.
May 17, 2013 • Written by Dayna Graham
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
- 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
- Whisk together: olive oil, red wine vinegar, Dijon mustard & salt
- Stir in: lentils, cucumber, tomatoes, onion, garlic & dill
- Crumble feta over the top
April 29, 2013 • Written by Dayna Graham
Here’s the last of my 2012 tomato crop. The line-up of jars reminds me of bookending things.
A few Bookends:
- Monday, April 22nd Friday, May 26th
- Earth Day Earth Year Mindframe
- Seedlings Jars of Stewed Tomatoes
As Monday was Earth Day, it’s exciting to take some of the practices you did to honour the day & incorporate these practices into our day-to-day.
One practice was to enjoy meals built around the offerings from the earth.
Here’s a recipe which was passed down orally (no written record of this one). Be prepared to try a recipe that has no ingredient amounts. My fam calls this “German Spaghetti.” In no way am I saying that this is “Germany’s Spaghetti.” The way my fam knew which recipe was from my mom’s side and which was from my dad’s side, was to add the Prefix: German to the name of the food/meal that came from my dad’s mom. We would start our day with “German Pancakes & bookend it with German Spaghetti.”
Writer’s Note: Feel free to make a healthier version of this one! A lot can be done to ‘healthify’ this one. To make it authentic to a farming community in the 1950s, this is what was done:)
- spaghetti noodles
- canned tomatoes (1 large jar)
- Velveeta cheese (globs)
- butter (globs)
- salt & pepper
- wieners (cut into small pieces)
- Preheat oven to 350 degrees
- Cook spaghetti according to package
- Drain spaghetti
- Put 1 layer of spaghetti on bottom of roaster
- Pour 1/3 of stewed tomatoes over spaghetti
- Add globs of Velveeta & butter
- Place another layer of spaghetti
- Pour 1/3 of stewed tomatoes over spaghetti
- Add globs of Velveeta & butter
- Add rest of spaghetti
- Pour remaining stewed tomatoes on
- Top with wieners
- Sprinkle with salt and pepper
- Bake covered for about 45 min.
- Uncover and bake another 15 min. to brown the tomatoes and weiners
Next post will greet you with a heart healthy recipe using stewed/canned tomatoes.
April 19, 2013 • Written by Cristy Kubara
Spring is bound to come eventually! Here are another set of fantastic Wellness-related links to help inspire you this week.
If you have a link or a photo that you’d like to share send an email to email@example.com and we’ll try to include it in a future “Mash” edition.
February 6, 2013 • Written by Mike Krywy
February is Heart and Stroke Awareness Month, and the Wellness Committee is is once again promoting our Heart-Smart Potluck Challenge. The Wellness Committee challenges our college community to host a Heart-Smart Pot Luck between February 11th and February 22nd. Get together with your colleagues or challenge another department to a “Potluck Throw Down” to see who can make the tastiest Heart-Smart dish.
If you’re not sure what to make, head over to the Heart and Stroke Foundation website and browse their extensive set of Heart-Smart recipes. While there, you can also check out their 10 simple suggestions for healthy eating.
Here’s some Potluck tips + folklore
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For those of you who are vegetarian, here is a vegetarian chili which is yummy:
Makes 8 servings:
1 table spoon of olive oil
1/2 medium onion, chopped
2 bay leaves
1 teaspoon ground cumin
2 tablespoons dried oregano
1 tablespoon salt
2 stalks celery, chopped
2 green bell peppers, chopped
2 jalapeno peppers, chopped
3 cloves garlic, chopped
2 (4 ounce) cans chopped green chile peppers, drained
2 (12 ounce) packages vegetarian burger crumbles
3 (28 ounce) cans whole peeled tomatoes, crushed
1/4 cup chili powder
1 tablespoon ground black pepper
1 (15 ounce) can kidney beans, drained
1 (15 ounce) can garbanzo beans, drained
1 (15 ounce) can black beans
1 (15 ounce) can whole kernel corn
- Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
- Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.
Some of us like our chocolate very much. Who said that chocolate recipes can’t be healthy? Apparently, chocolate doesn’t have to be a guilty pleasure. Here are some recipes I found. I hope you like them!
Chocolate Ricotta Mousse
10 servings Serving size:
- 6 ounces dark chocolate, chopped
- 1 15 ounce container part-skim ricotta cheese
- 1/4 cup fat-free half-and-half
- 1/2 teaspoon vanilla
- Raspberries or small strawberries (optional)
- Mint leaves (optional)
Place chopped chocolate in a 2-cup glass measure or small microwave-safe bowl. Microwave, uncovered, on 70% power (medium-high) for 1 minute; stir. Microwave on 70% power for 1 to 2 minutes more, or until chocolate is melted, stirring every 15 seconds.
In a food processor bowl combine cheese, half-and-half, and vanilla. Cover and process until combined. Add melted chocolate while food processor is running. Process until well combined. Spoon into demitasse cups or small bowls. Serve immediately, or cover and chill for up to 24 hours. If desired, garnish with fresh berries and mint leaves.
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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
Directions: 1. Whisk 3 tbsp red-wine vinegar with 2 tsp olive oil , 1 tsp Dijon, 1 minced garlic clove and 1/8 tsp salt in a bowl. 2. Stir in 1 large grated beet and 2 cups shredded beet greens. 3. Let stand 10 min before serving. Serves 4. Per serving: 41 calories, 1 g protein, 4 g carbs, 2 g fat, 2 g fi bre, 149 mg sodium.
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.
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.
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.
To end my blog, I will share with you an upbeat song with you to carry you through the day and set you in the right mood. Yes, in fact, there is so much beauty around us, we just need to pay attention:
Happy Spring everyone!
Submitted by Margarita Natcheva Rowley, Diversity and Immigrant Student Support