Save the Dates!

Honestly, I've always really enjoyed eating dates. I would usually consume a date when it was in it's natural form or in those really awesome date squares my Grammy (and probably a lot of other Grammy's out there) used to make. 

I came to the realization that I had never actually cooked with dates. 
So I bought myself a little 375 g package of pitted dates and decided to try it out. 
I was not disappointed! 

Dates are greats! 
Not only because they are fun to cook with (and easy) but they are actually a natural form of sugar AND a source of fibre. 

Here's the thing. Usually fibre tends to be associated with those not-so-appealing, brown, pellet cereals BUT there are actually many forms of fibre. 

Just to drive the point home, fruits and vegetables are a great source of fibre especially those with edible seeds or skins. This includes but is not limited to potatoes with skin, broccoli, corn, peas, raspberries, strawberries, blueberries, pears, apples, prunes, dates, figs, dried apricots or raisins.

Typically, people are not consuming enough fibre which means many are not reaping the benefits! I won't get into the details but let's just say it should be a regular part of your diet...regular. Lastly, if you are planning to up your fibre intake, you should also increase your fluid intake. 
Just remember,  fibre and water are friends.

So enough about that, here's a delicious energy bar recipe you can try that uses this sweet little fruit!

Pre-oven.

Servings: 12-15 squares (~50g per square)

Ingredients

In a saucepan combine:

1/2 375 g package of pitted dates (chopped)
1 tbsp vegetable oil
1/4 water
1 tbsp reduced fat peanut butter

In a separate bowl combine:

1 egg
1/4 cup milk (soy, almond, regular, whatever you have)
1 3/4 cup oats
1 tbsp flour
1/4 cup chopped unsalted almonds
1/4 cup dried cranberry
2 tbsp unsweetened coconut (or a handful)

A block of pitted dates (pits are removed).


Fun Facts: 
Dates are a fruit that grow from a particular 
type of  palm tree. 
Originating from the Middle East;
Egypt, Saudi Arabia and Iran are 
among the top date producing countries. 

Make sure you chop your dates using a knife and cutting board. 
Basically, when the date mixture in the sauce pan turns to a mushy brown texture, you can add it to the bowl of ingredients. Mix well until all ingredients are well blended and moist. Place this mixture in a pan (like the one in the picture). Bake at 350 F for 15-20 mins (until lightly browned on top).

There you have it! Home made energy bars!

Mmm, final product.

                   Nutrients Per  (50g) Serving

Calories (kcal)	132.2
Fat (g)	4.2
Saturated Fat (g)	0.9
Trans Fat (g)	0.0
Cholesterol (mg)	10.1
Sodium (mg)	12.2
Potassium (mg)	175.0
Carbohydrate (g)	21.3
Fibre (g)	2.6
Sugar (g)	10.2
Protein (g)	4.1
Vitamin A (RAE)	8.2
Vitamin C (mg)	0.0
Calcium (mg)	24.9
Iron (mg)	0.9
Vitamin D (μg)	0.1
Vitamin E (mg)	1.0
Thiamin (mg)	0.1
Riboflavin (mg)	0.1
Niacin (NE)	1.3
Folate (DFE)	11.1
Vitamin B6 (mg)	0.0
Vitamin B12 (μg)	0.1

References

Dietitians of Canada. Planning Meals: Fibre Facts;  2013 [cited 2013 Apr 17]. Available from: http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Seniors/Planning-Meals--Fibre-Facts.aspx

Easy Chick-Peasy.

Everyone loves a little hummus in their life, right? 

Well, I know I do. 

Chick peas (french) are also called 'garbonzo beans' (spanish). I'm sticking with 'chickpea' because that's how I know these trusty legumes. FYI, Chickpeas contain fibre and protein! You can find them in dried or canned form at your local grocery store (between $0.80-$1.00 per can; here in Canada, eh). I usually always keep a few cans in my cupboard. 

Here's why: Chickpeas are great because they can keep for quite some time AND you can use them in a variety of ways, including salads, soups, dips, and so on and so fourth.  

So let's get down to business. Here's an easy-peasy (no pun intended) hummus recipe for you. 

What you need:

1 can chickpeas (16oz)
1 clove garlic
1/2 onion
6-8 cherry tomatoes
1 tbsp vegetable oil
2 tbsp water
1/2 lime (for squeezing)

salt & pepper

bullet (or blender)
knife
cutting board
medium sized bowl
spoon

pita chips 


What you do:

You can start by opening that can of chickpeas, rinse them and place them in the bullet or blender (if you're using a bullet, you may have to do 3/4 can and the rest following; i.e. 2 rounds). Grab your knife and cutting board, chop up the 1/2 onion a little before placing it in the bullet/blender. Add the garlic clove, the vegetable oil, the cherry tomatoes and the water. Squeeze the lime over the mixture and place the lid on. Blend away. 

Scoop the hummus out of the bullet/blender into a medium sized bowl (like the one in the picture below). Add a little salt & pepper. 

Mmm Hummus.

I love this recipe because it's short and sweet. This is a good Go-To snack dish or dinner party dip. Don't forget the pita chips! Homemade or store bought, whatever you choose.

Cheers!

'Rice Rice Baby'

Today was one of those days where I literally had a look in my cupboard, made a mental list of some of the items I have and got creative. I knew I had a can of lentils, a can of low-sodium diced tomatoes, rice and a sweet potato. I did a little perusing on the inter-web (aka internet) to get some ideas and voila, I made this...

My version of Mujaddara (a middle eastern dish)

I made a middle eastern dish called Mujaddara, I just added the sweet potatoes to give it a little flare.

Serves 2-4 people

What you need

1 small peeled sweet potato

1 can of lentils

1/4 can low sodium diced tomatoes

1 clove of garlic

1 tsp of margarine

2 cups brown rice

plain yogurt (Balkan style yogurt is particularly delicious)

1 onion

2 tsp vegetable oil

paprika 

garlic salt

1 baking sheet

1 frying pan

1 pot

1 cutting board

1 knife 

1 strainer

What you can do

Preheat your oven to 350F.

Grab your cutting board and knife. You can start by chopping up your onion into long thin pieces. Throw them in your frying pan with 1 tsp of vegetable oil and cook slowly until they are caramelized (this can take anywhere from 20-30 mins or so). While the onions are-a-cookin', go ahead and peel the sweet potato, chop it into smaller pieces and place on the baking sheet (you can use tinfoil with a shot of cooking spray to line the sheet if you like). Drizzle 1 tsp over the sweet potato bits and flip them with your hands until they each have a little oil on them. Sprinkle a little paprika and garlic salt over the potatoes and place them in the oven for about 20 minutes. While this is happening you can cook your rice. I am going to go ahead and let you figure that one out on your own (read the package). 

Here's the thing, some people like onions that are slightly caramelized and others like onions that are super caramelized. You decide! Once the onions are finished you can place them in a little dish with some tinfoil over them (so they stay warm). 

Open the can of lentils, drain and rinse them using a strainer. Throw them in the same frying pan you used for the onions. Open the diced tomatoes, add 1/4 can to the frying pan and save the rest for another time. add 1 tsp of margarine and let simmer for a few minutes. When your sweet potatoes are finished you can go ahead and add those to the lentil mixture. Mix the ingredients up and let simmer for a few minutes.

When the rice is finished it can be added to whatever serving dishes you like. I find bowls (like the one in the picture) are generally good for a dish like this. I added about 1 cup of rice to the bowl. 

Basically you're just going to layer the rice with the lentil mixture, add 1/2 cup of yogurt next and top it off with the caramelized onions! 

So here's my final thought. 

Next time you're thinking 'oh man, I have nothing to eat', do this:

1. Walk to your kitchen
2. Open you cupboards/open your fridge
3. Make a little mental note of what ingredients you have
4. Do a little research on the inter-web; Use your ingredients as your key search terms
5. Be creative 
6. Make something unexpectedly delicious
7. Thank Bethany for giving me great advice 

Cheers!

Green Goodness

This is what Green Goodness looks like.

In the spirit of St. Patty's Day, I thought I should pick one of my favorite green beverages and share it with you.

Green Goodness is a delicious fruit smoothie that you can find at your local grocery stores (it's usually close to the produce area). It's made by 'Bolthouse Farms', a California based company with a slew of tasty products available.  In fact, there is a whole line of smoothies made by this company. Something for everyone. 

So what's so good about Green Goodness?

Well, this drink is full of green deliciousness. 

From kiwi, broccoli and spinach, to spirulina. 

Spirulina is actually a green cyanobacterium which is chalk full of vitamins,  minerals and it's a source of protein. Don't be frightened, it's safe to consume!

This green beverage provides you with Vitamin C and B12 as well.

If you're like me and you need to 'see it to believe it', I've added the Nutrition Fact Panel and the ingredients list below.

Oh, and I have to mention the fact that one of the ingredients is Nova Scotia Dulse (Nova Scotia is where I live, silly). Otherwise known as purple seaweed, which is a source of iron and other nutrients.

Yes, there is certainly a variety of ingredients in this smoothie and that's why you should try it! In fact,  if you're feeling a little 'Green' tomorrow, you might want to pick some up!

Click here for more about Bolthouse Farms

Dude, Sweet Potatoes.

The beloved sweet potato is definitely one of my GO-TO foods.
Why you might ask?

 Because you can make SO many dishes with them, that's why. 

Sweet potatoes are high in Vitamin A and Vitamin C.
They are also a source of fibre. 

CALM down, I know it's exciting but I haven't even finished yet. 

I make these so often that I thought I should share this EASY recipe with you.
Did I mention it's easy? 

I get it, life is busy.
That's why I am going to share my favsie recipe with you, to make your life easier!

What can I say? I yam always looking out for you (see what I did there).

This is what a sweet potato looks like.

Roasted Sweet Potato Bits

You'll Need

1 sweet potato peeled (any size really)

salt or salt seasoning (optional)

dried parsley 

paprika

olive oil or vegetable oil

garlic powder

cooking spray

1 baking sheet

tin foil

cutting board and large knife

What you'll do

 You can start by preheating your oven to 350 F. Then you're going to want to peel the sweet potato and give it a little rinse. Grab your cutting board/knife and cut the sweet potato into fairly thin pieces (see picture below). The nice thing about this is that you can't really mess it up. 
Basically try to cut the sweet potato into uniform bits. 

Line your baking sheet with tinfoil (I do this to make my baking sheet last longer), add a little cooking spray to the foil and spread the sweet potato on the sheet evenly. 

Here's the thing. I didn't give you measurements for the ingredients because in truth, I actually don't measure when I make this recipe. I drizzle a little olive oil (or vegetable oil)  over the potatoes (about 1 tbsp if you need an estimate) and I use my hands to toss them until all the potato bits have a little oil on them.

Now you can sprinkle a little salt or salt seasoning (if you choose to), dried parsley, garlic powder and paprika over the potatoes.

Bake those delicious morsels for about 25-30 minutes. 

Give them a flip or two after about 15 minutes for best results.

These make for a great side dish!

Bethy's Black Bean Brownies

I know what you're probably thinking...black beans, really?

Yes, really. These little beans are a nice alternative for flour and a source of protein and iron. 

However unconventional this recipe may sound, it actually creates a moist, unique spin on 'the brownie'. 

You can find black beans at your
local grocery store

Serves: 12-15

Goods

1 can (16oz) drained black beans
3 eggs
3 tbsp vegetable oil
1/4 cup cocoa powder

Rinsing the beans

1 tsp vanilla extract
1/2 tsp salt
1/2 cup brown sugar
1/2 cup semi-sweet chocolate chips (if you like)
1/3 cup chopped walnuts or pecans (if you like)


Actions

First things first, preheat your oven to 350 F and grease an 8x8 baking dish (see picture).

Drain and rinse those lovely black beans. Combine the black beans, eggs, oil, cocoa powder, salt, vanilla extract, and brown sugar in a blender (or food processor). Blend until smooth. Gently stir in the walnuts or pecans, if you choose to use them.

Pour the mixture in the 8x8 baking dish and sprinkle the semi-sweet chocolate chips (if you chose to use them) over the top of the mixture.

Bake for about 30 minutes. Let the brownies cool. Cut and serve.

Don't forget to pat yourself on the back for trying a new recipe or perhaps you've already tried these before. Either way, you have now become one with the black bean. Here's to you for being a true food adventurist!

Cheers!

                 Nutrients per Serving

Calories (kcal)	137.8
Fat (g)	6.6
Saturated Fat (g)	1.5
Trans Fat (g)	0.1
Cholesterol (mg)	0.0
Sodium (mg)	180.0
Potassium (mg)	177.4
Carbohydrate (g)	18.1
Fibre (g)	3.3
Sugar (g)	11.0
Protein (g)	3.8
Vitamin A (RAE)	0.1
Vitamin C (mg)	0.9
Calcium (mg)	23.9
Iron (mg)	1.2
Vitamin D (μg)	0.0
Vitamin E (mg)	2.4
Thiamin (mg)	0.1
Riboflavin (mg)	0.1
Niacin (NE)	1.1
Folate (DFE)	21.9
Vitamin B6 (mg)	0.0
Vitamin B12 (μg)	0.0

Hearty Oatmeal Cookies w/ Applesauce

So you like cookies...

Did you know you can use applesauce as a (fat) butter substitute when baking?

Well you can! I have this quick and easy oatmeal cookie recipe so you can test out your mad skills.

You Need:

1 tbsp vegetable oil

2/3 cup packed brown sugar 

1/2 tsp cinnamon 

1/4 tsp baking soda

1 egg

3/4 cup applesauce 

1 cup all purpose flour

1 cup rolled oats

Hearty handful of dried cranberries (or 85% dark chocolate or both)

Actions:

I would start off by combining the vegetable oil and applesauce, give it a stir. Now you can add the brown sugar, cinnamon, baking soda and egg. Mix well. Add flour a little bit at a time, mix. Add oats and cranberries (or chocolate or both). 

I usually line a large baking sheet (see picture) with parchment paper and drop heaping spoonfuls of the mixture on the pan evenly. If you want you can make smaller cookies but you may need more than one baking sheet. Bake these little gems at 350 F for roughly 10-15 minutes. 

Final Thoughts

The nice thing about these cookies is the use of applesauce rather than butter. The oil (and chocolate, if you use it) contributes to a the fat component of the cookies but overall these are lower in fat than your average cookie. For future reference, the replacement is usually on a 1:1 basis.
Another interesting fat source I've tried when baking these cookies, (and succeeded) is avocado. Perhaps we'll explore this ingredient another time.

I find these hearty cookies are enjoyable anytime, particularly during storms or on Sunday afternoons ;)

Your Welcome

-B