By Elizabeth Whalley, RHN
This is a great recipe for the end of the week when your vegetable drawer is full of those last few veggies that are past their prime. In my frittatta, I used lots of winter market staples like potatoes and carrots, however this recipe is so versatile that almost any veggie combo could work. This recipe’s flexibility goes beyond its ingredients; transform those veggies headed for the bin into a quick weeknight dinner, weekend breakfast or even serve it cold for lunch. Fritattas work well served with a salad or even on toast.
My heart breaks every time I see an egg white omelette on a brunch menu, somehow egg yolks have gotten a bad rap! Perhaps in the wake of the low fat diet craze or in an effort to avoid high cholesterol foods. I want to shed some light on these misconceptions. The simple facts are that our bodies needs some good quality fat, like that which is found in egg yolks, to function properly and eating high cholesterol foods do not increase our bodies’ cholesterol. Egg yolks are a great source of vitamins A, E and K as well as omega-3 fats and a whole host of other nutritious minerals. Most of the an eggs selenium, a powerful antioxidant hard to find in today’s food supply, is found in the yolk. The better part of the nutrition in a egg is in fact packed inside the yolk. So make whole eggs part of your regular routine and reap all the benefits!
- 6 eggs
- 1 small potato
- 1 small onion
- 1 large carrot
- 1 small bunch greens*
- 2 Tbsp butter
- salt and pepper to taste
*I used Swiss chard in my frittata but any green would work depending on what you can find at the market or at the back of your fridge. Kale, collard greens, spinach, beet greens, ect.
Preheat oven to 375 degrees. Mandoline your potato into thin slices. Grease the bottom of a pie dish with 1 Tbsp butter and layer the potatoes along the bottom and sides of the dish. Pop the pie dish lined with potato into the oven while you prepare the vegetables.
Heat a pan over medium heat with the remaining butter. Dice the onion and carrot and sweat in the preheated pan. While your onion and carrot are sauteing chop your greens and beat your eggs in a small bowl. Add the greens in with the onions and carrots once they have become translucent and saute for a few minutes more. Season as desired.
Remove the pie dish from the oven and spread the cooked vegetables evenly over the potatoes. Pour the beaten eggs over the top and spread them evenly with a rubber spatula if needed. Reduce of the oven to 325 degrees and bake the frittata for 25 minutes or until the egg is the centre has hardened.
Once baked flip over onto a cutting board and serve.
By Elizabeth Whalley, RHN
Spread the love this February with this heart-y healthy soup, chock-full of winter market staples! Beets are not only high in fibre (essential for moving cholesterol out of your colon), but they are also a great source of potassium (a key mineral in maintaining a healthy blood pressure). This powerful heart-saver is paired with the incredible cholesterol fighting super powers of the humble cabbage.
My borscht has even more hearty flavour for your heart to enjoy with a few simple twists on tradition;
- Forget the pesky peeler and leave the skins on for even more fibre
- Add a dash of cayenne or red pepper flakes for a kick AND a great boost in circulation.
- Swap your regular refined salt for a pink (Himalayan rock) or grey (unrefined sea) salt and reap the benefits from less sodium
Roasted Beet Borscht
- 3 large red beets
- 1 large onion, diced
- 1 large carrot, diced
- 1 small head cabbage (I used a neat heirloom variety I found at the market; January King)
- 1 1/2 – 2 litres of vegetable stock (or if your feeling particularly resourceful make your own veggie or chicken stock, the flavour is always unbeatable!)
- 2 Tbsp apple cider vinegar (a beautiful little gem you can pick up at the market!)
- 2 bay leaves
- 2 Tbsp fresh dill (1 Tbsp dried will work just fine this time of year)
- Olive oil
- Pepper and quality salt to taste
- Cayenne powder or red pepper flakes to taste
- Quality sour cream and extra dill for garnish
Preheat oven to 375 degrees. Scrub the beets well and chop into 1 inch cubes. Place the chopped beets on a baking tray and drizzle with 1 Tbsp extra virgin olive oil and sprinkle with salt and pepper. Pop them into the oven for about 20 minutes. No need to fuss over their tenderness, the beets can finish cooking in your soup pot.
While the beets are roasting, heat 1 Tbsp of olive oil on medium heat in a large saucepan. Add the diced carrots and onions and sweat until the onions become translucent. Then add your chopped head of cabbage, dill and bay and continue sweating for approximately 5 minutes. Add the stock, vinegar and roasted beets to the pot, turn the heat to medium low and simmer for 30 minutes.
Once the soup has simmered, blend with an immersion blender until the beets look as though they were grated.
Serve with a sprinkle of dill and a dollop of sour cream. This soup is great either hot or cold, especially as the veggies are in season almost all year round.
Here are 5 fast facts about one of the most versatile superfoods; Quinoa:
- Quinoa is not a member of the grass family, therefore it is not grain. It is in fact a seed.
- Quinoa is one of the few plant-based foods that is a complete protein, meaning it is a source of all 8 essential proteins.
- Quinoa is gluten free.
- Unlike most grains, quinoa is very anti-inflammatory (simply put it supports good health) due to both its high levels of omega-3 fats and antioxidants.
- Quinoa will make you happier! It is a good source of tryptotphan a precursor to serotonin; one of the feel good brain chemicals.
Savoury or sweet, quinoa is easy to slip into so many recipes. Try it today in my salad fit for any cold December day.
- 1 small Butternut Squash
- 3/4 cups Quinoa
- 1 small red onion
- Small Bunch Kale
- 1/3 cup Pumpkin Seeds
- 1/3 cup Dried Cranberries
- 1/2 tsp Cumin
- 1/2 tsp Paprika
- 1 Tbsp Extra Virgin Olive Oil
- The juice of half a Lemon
- 1 Tbsp Apple Cider Vinegar
- 1 Tbsp Honey
- 1/3 cup Extra Virgin Olive Oil
- Salt and Pepper to taste
Preheat oven to 375 degrees
Prepare squash: peel, remove seeds and cut into 1 1/2 cm cubes. Spread out on a baking pan, sprinkle with cumin and paprika and season to taste. Drizzle with 1 tbsp olive oil. Roast in preheated oven for 20-30 minutes or until tender.
Rinse quinoa in warm water, until the water runs clear. Combine quinoa in a pot with 1 cup water and bring to a boil over high heat. Once the quinoa begins to boil, reduce heat to low and cook for 10 minutes more.
Finley chop red onion and kale and place in a large bowl with the cranberries.
Toast pumpkin seeds in a frying pan over medium-high heat, until the seeds become slightly puffed and golden.
Pour the warm squash, quinoa and pumpkin seeds in to the large bowl the kale. The heat from these ingredients will work to slightly steam the kale. Cooked kale rather than raw is always a nice gift for your thyroid.
Combine the honey, lemon juice and vinegar in a small bowl. Whisk while adding the olive oil to emulsify. Add salt and pepper to taste.
Pour dressing over salad and toss.
Even pre-dressed this salad keeps well in the fridge. Make a big batch and pack it for a quick and healthy lunch!
By Elizabeth Whalley, RHN
By Elizabeth Whalley, RHN
My favourite breakfast classic gets a market makeover in this recipe. Centered around A Bread Affair’s Love at First Bite; a delicious loaf of bread that incorporates the flavours and ingredients of the Lower Mainland. Best of all the rest ingredients can be found at the market year round.
Hazelnut Crusted French Toast with Blueberry Compote
- 1 loaf Love at First Bite from A Bread Affair
- 6 eggs
- 1/2 cup milk
- 1 tsp vanilla
- 1/2 tsp cinnamon
- 1 cup hazelnuts
- 2 cups blueberries (vendors often sell them frozen at the winter market)
- 1 tbsp maple syrup
- Butter or coconut oil
Place the blueberries in a small sauce pan and simmer over a medium heat for about 20 minutes.
While the blueberries simmer, slice the bread into 1 inch thick slices.
Chop the hazelnuts into a small pieces, place on a plate and set aside.
Combine eggs, milk, vanilla and cinnamon in a shallow bowl. Whisk until light and frothy.
Melt 1 tsp butter(or coconut oil) in a frying pan over medium high heat. Dip once slice at a time into the egg mixture, once on each side. Press one side into the chopped hazelnut and transfer to the hot frying pan. Continue until all of the bread slices have been coated and cooked. Add more butter between slices if necessary.
Turn the heat on the simmering blueberries down to low and add the maple syrup.
Serve the French Toast with the blueberry compote and dollop of strained yogurt, plus maple syrup if needed
- 1 1/4 cups sugar
- 1/2 cup fresh orange juice
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- about 12 ounces of fresh cranberries
Combine all ingredients in a medium saucepan. and bring to a boil over medium to high heat. Reduce to medium and cook for 10 to 12 minute or until cranberries pop. Remove from heat and cool completely. Serve chilled. You can play around with the measurement for the spices depending on your own personal preference.
By Dan McCash
You don’t often need to read a recipe’s specific ingredient amounts like you’re translating Morse Code ( “2 Tbsps with 1 cup and ½ quart” does not equal “S.O.S.”)
Pesto is an exceptional recipe to flex your own personal taste buds by “approximating” the amount of each ingredient that’s combined and today we’re making it with arugula!
- 2 or more big bunches of fresh Arugula, stem to leaf
1 or two Tbsp of citrus juice
- as MUCH raw garlic as you please (proportionally, probably about ¾ cup)
- A cup of any nuts, toasted (toasted almonds are dynamite, giving this pungent sauce a very nutty undertone)
- 1/3 cup of grated or powdered parmesan cheese (NO mac & cheese powder, yech!)
- Dash of salt
Olive oil – however much you can work with adding but appox. 1 cup
Pack arugula into your food processor (or a friend’s processor if you haven’t got one)
-blitz at the leaves to give an initial chop
-drizzle some olive oil into chopping leaves to help speed it up
Add all your garlic, nuts, and keep pouring in some oil as you go. Drop in some citrus juice and taste. Season to your liking. Keep blending and pour in parmesan cheese.
Once the recipe’s saucy and to your taste, pour in a jar, drizzle a thin layer of oil, seal and refrigerate
Cheese, jam, olives, tapenade, sauces: including basil & tomatoes, there’s a myriad of pantry items that will sit atop crostini crackers to make your dinner party into a tapas lounge for the night!
- 1 bagette
- 1/4 cup olive oil
- some good ol’ S&P
With the baguette, cut 1/2 cm slices until you can cut no more. Lay slices on parchment-covered cookie sheet. Lightly brush them with olive oil and sprinkle your salt, pepper, and maybe there’s some herbs that you may fancy (ie- a pinch of rosemary is always a hit)
Lay another parchment over baguette tray and seal with a 2nd cookie sheet. Toast in the oven, preheated for 400 F for approx. 7 – 10 minutes. Be sure to poke in to see how things are toasting–it’s a very short amount of time in the oven before Golden Brown skips to “Burnt Toast”
HINT: if your bread knife is dull, baguettes are much easier to slice when they’ve been in the freezer for an hour.
By Elizabeth Whalley RHN
As the conventional food industry is becoming more and a more globalized, I have opted for a more local diet, as I’m sure many of you have. I will continue to wait patiently for the first tomato of the season after a long winter of countless root vegetables. Eating local allows us to connect to the environmental changes going on around us, changes that are often as innate as the changing of the seasons.
Thus, you can understand my excitement in seeing the many varieties of peppers at the market last week after a long, pepper-less winter. All of the different shapes, sizes and colours were so alluring. If you’re lucky you’ll even get a history for your pepper varietal from your knowledgeable farmer. If you’re not so lucky (as I seem to have found myself), you’ll be led astray to the land of incredibly hot peppers. Not to worry, as possibilities for peppers are endless and roasting helps to mellow out those spicy peppers. Here is my homage to local market peppers of any shape, colour and size;
Basil Goat Cheese Stuffed Peppers
- A few pounds of your favourite peppers
- 4 cloves garlic
- 1 small bunch basil
- 1 small bunch chives
- 3 tablespoons cream cheese
- 3 tablespoons goat cheese (I used feta, it added a great depth of flavour)
- 2 tablespoons quality olive oil
- Salt & pepper to taste
Preheat oven to 375 degrees.
Prepare the peppers for roasting; for smaller peppers chop off the top, for larger cut into quarters. Be sure to remove as much of the seeds and membrane as possible, after roasting hot peppers can actually be quite mild without them. Chop off a small portion of the top of the garlic cloves (this allows them to roast much better).
Arrange the peppers on a baking sheet, along with the garlic cloves. Drizzle with 1 tablespoon olive oil (reserving the remaining tablespoon for the filling), sprinkle with salt and pepper. Roast for 20 minutes.
While the peppers cool combine the remaining ingredients, along with the now roasted garlic in a food processor. Pulse until a smooth consistency is reached. Season to taste, I found with the feta no additional salt was needed.
Transfer the filling to a piping bag. If you don’t have one a zip lock bag with the tip cut off works in a pinch. Pipe the filling inside the peppers. Place tops on the peppers and return to a 375 degree oven for an additional 5 minutes. Serve warm with freshly cracked pepper and grated Parmesan or asiago cheese (optional).
The day is much cooler today so you might be thinking about using your oven again after our record breaking sunshine in July. Many of us picked up blueberries from the market yesterday, so why not treat ourselves, our family or our friends to a heart warming, classic comfort dessert made from these delicious berries. Jodi’s tip for this one is to add 1/2 cup of chopped walnuts to the topping.
- 4 cups of fresh blueberries
- 1 Tbsp brown sugar
- juice of half a lemon
- 1 Tbsp of cornstarch
- 2/3 cup almond flour
- 1 cup oats or gluten-free oats
- 2/3 cup brown sugar
- 1/2 tsp cinnamon
- 4 Tbsp cold, cubed, unsalted butter
Preheat oven to 350º. Wash and pat the blueberries dry.
Mix blueberries, lemon juice, brown sugar and cornstarch and place mixture in a greased, ovenproof dish. In a separate bowl, rub together almond flour, oats, brown sugar, cinnamon and butter until mixture is crumbly.
Sprinkle dry mixture over the berries. Place in the oven and bake for 30-35 minutes until topping begins to brown and it smells too good to leave in any longer.
Enjoy with some heavy cream or ice cream to top it off.
- 2 pounds of potatoes, halved or cubed
- 6 boiled eggs
- 1 cup sliced radishes
- 1/2 -1 cup sliced green onion
- mayonnaise (to taste)
- mustard (to taste)
- salt an pepper to taste
- Boil potatoes and set aside to cool
- Boil eggs, cool and peel and chop
- Chop radishes and green onion
- Add potatoes, eggs, radishes and green onion to a boil
- Add mayonnaise, mustard, salt and pepper
As the summer heat persists, two things should be on your mind; where is the closest beach and how am I going to stay hydrated today?
Hydration is so important to almost all of our body systems; it keeps your blood flowing, flushes your kidneys, gets your digestive system moving, keeps your skin looking fresh.. I could go on and on but you get the idea.
Your daily needs for water not only depend on your body type and activity level but also the type of environment you live in. As temperatures rise during the summer months, so do your hydration needs. Use this great hydration calculator to figure out your specific needs.
Along with how much to drink, finding the right type of water can always be confusing. We are fortunate in the Lower Mainland to have great quality water at the turn of a tap, with no need to worry about fluoridation and other environment toxins. However, the added chlorine posses a laundry list of health risks and in a city like New Westminster where you are more likely to have an older house with lead pipes. But bottled is not the answer. Plastic bottles are not only hard on the environment but they also leach toxins into your overpriced water. Not to worry, inexpensive filtering units are easy to install and can be easily found at your local hardware store. Better yet,chlorine dissipates from tap water left to stand for 30 minutes or more.
Counting your 8 glasses a day can get monotonous so why not look to the market stalls to add some sparkle to your water, naturally. I’ve created a simple recipe for flavoured water that will tickle your taste buds.
Savoury Summer Sipper
- 1 litre filtered water
- 1 inch cucumber, thinly sliced
- Handful of cilantro
- The juice of half a lemon
Combine all the ingredients in 2 to 8 hours. The long the fruit and/or herbs sit in the water the more intense the flavours will be.
You can experiments with all kinds of different flavours; berries, citrus, other fruit or herbs like; mint or thyme.