Nutrition - Food and Recipes

Here are some of the delicious things that our previous Dietitian Tara made from the wonderful food she picked up on the Powassan & Area Farm Tour.

Want to eat more vegetables AND make them more delicious?

I routinely roast a large tray (or 2) of vegetables and use them as a starting point for various meals throughout the week. With a little prep up front this saves loads of time through the week! Some delicious ways to use roasted veggies:

• Frittata (see recipe)
• Tomato sauce
• Homemade soups
• Pasta Salad
• Add to pizza dough or naan bread for homemade pizza

Directions:

1. Line a large-rimmed baking sheet with parchment paper (for easy cleanup). Peel root-type vegetables (beets, carrots, parsnips).
2. Cut a wide variety of veggies in approximately the same size chunks.
3. Drizzle with olive oil and salt, toss gently to evenly coat.
4. Bake in 350° F oven for 30-60 minutes or until nicely browned. More delicate veggies will take less time than root-type vegetables.

• 12 eggs
• 2-3 cups any type vegetable (I included roasted broccoli, zucchini, pepper, 3 sliced raw green onions, roasted potatoes). Most vegetables you will want to add cooked. Leftovers or cooked frozen are a great option.
• 1/2 cup sharp old cheddar cheese/cheese of your choice.
• 1/4 cup milk (any type) or water
• salt and pepper to taste

Directions:

1. Heat and grease a large oven-proof skillet over medium heat. If your pan has a plastic handle, wrap it in tin foil.
2. In the meantime, in a large bowl, beat eggs, and the remaining ingredients and pour into hot pan.
3. Cook over low-medium heat until almost cooked through. The top of the frittata will still be a little runny.
4. Finish cooking by putting the pan in the oven under BROIL until the top is cooked and set.
   This will only take a minute or two. Watch carefully to prevent it from burning.

• beets, peeled & roasted (see Roasted Vegetables Recipe)
• maple syrup
• goat's cheese
• red onion, thinly sliced
• lettuce greens, washed & torn
• balsamic vinaigrette (see recipe)

Directions:

With the roasted beets, in the last 10 minutes of roasting, remove beets from the oven. Drizzle with maple syrup and toss gently to coat. Place the pan back in the oven for approximately 10 minutes. 

Add onions and vinaigrette to the greens and toss. Add beets and sprinkle crumbled goat's cheese on top.

These are so delicious that I think chocolate cupcake is a better descriptor!

• 3/4 cup plain Greek Yogurt (0-2%)
• 1/2 cup packed light brown sugar
• 1 banana, mashed
• 2 eggs
• 2 tbsp vegetable oil
• 1 cup grated unpeeled zucchini (pat dry with a paper towel to remove extra moisture)
• 3/4 cup all purpose flour
• 1/2 cup whole wheat flour
• 1/2 cup unsweetened cocoa powder
• 1 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1/2 cup chocolate chips

Directions:

• Preheat the oven to 350° F. Spray or line 12-cup muffin tin.
• In a medium bowl, whisk together yogurt, sugar, banana, eggs and oil until well blended. Stir in zucchini and set aside.
• In a large bowl, whisk together both flours, cocoa powder, baking powder, baking soda and salt until well blended. Stir in chocolate chips.
• Add wet ingredients to dry ingredients and stir until just moistened. Spoon into prepared cups and bake for 20-22 minutes or until a wooden pick inserted into the center comes out clean (or just a few mist crumbs. Cool on a wire rack)

So I have to admit, I don't LOVE kale for the most part. This one is so easy and tasty that I may be changing my mind. This snack fits the bill for when i'm craving something savoury.

• kale, bunch washed and dried
• 1/8-1/4 cup olive oil
• 1/4 tsp salt
• 1 cup nutritional yeast

Line a large-rimmed baking sheet with parchment paper. Preheat oven to 200° F.

Remove kale leaves from the stem and place in a large bowl. 

Drizzle with olive oil (I used 1/8-1/4 cup for a full bunch) Sprinkle with salt and nutritional yeast.

Gently toss with hands until evenly coated. 

Spread in a single layer on the baking sheet. Cook for 40-50 minutes, turning every 15 minutes until crisp and dry, watching carefully that they don't burn.

Nutritional Yeast has a naturally "cheesy" flavour that is low in fat and loaded with vitamins You can find in the health food section of your grocery store or a bulk food store.