Daily Independent (Ashland, KY)

February 7, 2012

Hearty, healthy eating can help prevent disease

Lee Ward
The Independent

ASHLAND — Wintertime presents special challenges for eating healthy and staying active.

Knowing that, health expert Keri Glassman, M.S., R.D., C.D.N., has teamed with CanolaInfo.com to present the “Hearty and Healthy Winter Recipe Collection,” a collection of hearty dishes full of disease-preventing ingredients. The common ingredient, canola oil, boasts less saturated fat and the most omega-3 fat of all cooking oils. It’s also a good source of vitamins E and K.

Glassman said with obesity rates up and heart disease a leading cause of death, it’s important to strive to eat healthy all year.

“From the B vitamin-packed sweet potatoes in the bisque to the protein-rich quinoa and chickpeas in the vegetarian mushroom dish, every ingredient was chosen for its taste and health benefits,” Glassman said. “It’s important for people to know the value of healthy food ingredients and most of all, how they can combine to make mouth-watering meals!” 

Additional recipes are available at canolainfo.org/recipes.     

ZESTY BEEF STIR-FRY OVER BROWN RICE

2 cups brown rice, cooked 500 mL

Beef:

1 tablespoon canola oil

4 tablespoons reduced-sodium soy sauce

2 teaspoons cornstarch

3 tablespoons agave sweetener

1 tablespoon white vinegar

1 tablespoon fresh grated ginger

1/4 teaspoon red pepper flakes

1 pound lean sirloin, sliced across grain in 1/4-inch strips

Vegetables:

1 tablespoon canola oil

1 medium onion, sliced

1 cup broccoli florets

1 cup chopped cauliflower

1 small red bell pepper, sliced into 1 x 1/2-inch pieces

1 small yellow pepper, sliced into 1 x 1/2-inch pieces

3 carrots, sliced into 1 x 1/2-inch pieces

1/2 cup chopped green onion

Cook brown rice according to package instructions. Set aside.

In small bowl, combine all beef ingredients, tossing to coat sirloin. Cover and refrigerate 10 to 15 minutes.

In large sauté pan, heat canola oil over medium heat. Add onion and sauté 2 to 3 minutes. Add broccoli, cauliflower, red and yellow peppers and carrots; sauté 5 minutes. Set aside and keep warm.

Return sirloin with marinade to sauté pan and cook until meat is well done, 3 to 4 minutes per side. Add vegetables back in and heat through. Serve over brown rice. Garnish with chopped green onions.

Yield: 6 servings. Serving Size: 1 cup (250 mL) stir-fry with 3/4 cup (175 mL) rice.

VEGETARIAN GREEK 

PIZZA FLATBREAD AND SPINACH SAUTE

1 tablespoon canola oil

2 to 3 cloves garlic, finely chopped

1 small (or 1/2 large) red onion, sliced in half moons

3 medium tomatoes, diced

2 whole wheat sandwich thins or flatbread

canola oil cooking spray

1/4 cup original flavor hummus

2 tablespoons reduced fat feta, crumbled

1/4 cup shredded reduced fat mozzarella

6 pitted Kalamata olives, chopped

1/4 to1/2 teaspoon oregano

Preheat oven to 350 °F.

In a medium sauté pan heat canola oil over medium flame. Add garlic and onion and sauté 1 to 2 minutes. Add tomatoes and sauté another 5 minutes; set aside. In a small sauté pan heat 1 teaspoon canola oil over medium high flame, add red onion and sauté 10 minutes or until tender; set aside.

Separate deli flats into 4 halves, lightly coat each side with cooking spray, place on baking sheet and bake 15 minutes, turning once halfway through.

To serve, divide ingredients equally between the 4 halves of the sandwich thin. Spread hummus on each toasted sandwich thin and top with tomatoes, mozzarella, feta, and olives. Sprinkle with oregano and broil about 5 minutes until cheese is melted. Serve with a side of Spinach Saute (Recipe below).

Yield: 4 servings.

Serving Size: 1 sandwich thin or flatbread.

SPINACH SAUTE

1 Tbsp canola oil

2 cloves garlic, minced

4 large handfuls baby spinach, rinsed and pat dry

In a large sauté pan heat canola oil over medium-high flame. Add garlic and sauté 2 to 3 minutes. Add spinach, one handful at a time, stirring frequently. Continue adding spinach as space becomes available in pan and cook until wilted, about 8 to 10 minutes.

LEMON WALNUT 

CHICKEN WITH KALE CHIP

4 boneless, skinless chicken breasts

1/4 teaspoon pepper

2 teaspoon canola oil

1 large shallot, chopped

1 tablespoon cornstarch

1 cup low-sodium, fat-free chicken broth

1/2 cup white cooking wine

2 fresh lemons, juiced

2 tablespoons lemon zest

1 teaspoons tarragon

1/4 teaspoons black pepper

1/4 teaspoons granulated sugar

4 fresh lemon wheels

1/4 cup chopped walnuts

Preheat oven to 400 °F.

Sprinkle chicken breast with pepper. Roast for 25 to 30 minutes until cooked.

In a large sauté pan heat canola oil over medium high heat. Add shallots and sauté 3 to 5 minutes until golden. Add cornstarch and stir until incorporated. Add chicken broth, cooking wine, lemon juice, lemon zest, tarragon and pepper and sugar and cook about 5 minutes, stirring often.

Transfer chicken to serving platter, pour sauce over it and top with walnuts and lemon wheels. Serve with kale chips.

SPICED KALE CHIPS

1 small bunch kale, stems removed and sliced into 1/2 inch strips

1 tablespoons canola oil

4 cloves garlic, minced

1/4 teaspoons salt

1/4 teaspoons freshly ground black pepper

1/8 teaspoons cayenne pepper

Preheat oven to 400° F.

In a large bowl combine the kale, canola oil, and garlic, tossing to coat. Season with salt, freshly ground black pepper and cayenne pepper. Transfer to small baking sheet bake for 15 minutes, tossing once halfway through.

Yield: 4 servings. Serving Size: 1/4 cup (60 mL)

THAI SWEET POTATO BISQUE WITH PARMESAN WHOLE-WHEAT CROSTINI

1 tablespoons canola oil

1 cup chopped yellow onion

2 cloves fresh garlic, chopped

1 to 1 1/2 inches fresh ginger root, finely chopped

4 medium sweet potatoes, peeled and cubed

3 carrots, peeled and cut into 1/2-inch pieces

1 small chile pepper or jalapeño, chopped

4 cups reduced-fat and reduced-sodium vegetable stock

1/2 cup light coconut milk

2 tablespoons fresh lime juice

1/2 teaspoons curry powder

1/4 teaspoons ground red pepper

14 ounces extra firm tofu, cubed

1/4 cup cilantro, chopped

In large stockpot, heat canola oil over high heat. Add onion, garlic and ginger and sauté 2 to 3 minutes. Add sweet potatoes, carrots, chile pepper and vegetable stock and bring to boil over high heat. Reduce to medium-low and simmer until vegetables are tender (35 to 40 minutes), stirring occasionally.

Allow to cool slightly. Transfer to blender in batches, and purée until smooth. Return to stockpot and add coconut milk, lime juice, curry powder and red pepper; stir well to blend.

Add tofu and cook another 10 minutes over medium heat, gently stirring once or twice.

Garnish soup with cilantro and serve with Parmesan Whole-Wheat Crostini.

Yield: 10 servings. Serving Size: 1 cup (250 mL).

PARMESAN 

WHOLE-WHEAT

 CROSTINI   

1 1/2 Tbsp canola oil

3 cloves garlic, minced

10 slices fresh, crusty whole-wheat bread or baguette

2 tablespoons Parmesan cheese

In small bowl, combine canola oil and garlic. Brush bread slices equally with mixture.

Sprinkle equally with Parmesan cheese and broil 3 to 5 minutes until toasted.

Yield: 10 servings. Serving Size: 1 slice.

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While I don’t claim to be an expert cook, I do like to cook and love to eat. Readers are encouraged to send questions about food and cooking; I’ll try to find the answers. Also, if you’re looking for a specific recipe, send your request, or if you can offer a recipe to someone looking for something specific, please send e-mail to lward@dailyindependent.com.