 |
 These black bean burgers with avocado-lime mayo are a vegetarian dish with pizazz. (QMI files) |
Cookies and eggnog, minced pies — oh, my!
After what seems like weeks of giving in to the gluttony, we're all heading back to healthy eating.
And health is the operative word here — let's face it, we are a nation struggling with obesity issues, cholesterol woes, diabetic and heart heartache.
But no need for drastic measures — a few simple lifestyle changes, like cutting out mindless junk food snacking, taking the stairs instead of the elevator and eating smart can start you on the road to a happy, healthy new year.
Just in time for 2010 is the Heart-Smart Diabetes Kitchen Cookbook (Canolainfo.org, endorsed by the American Diabetes Association.) — fresh, fast and flavourful recipes made with canola oil. It's a book full of zest and ideas, a great guide for those looking for healthy, homemade meals who also don't want to spend hours in the kitchen.
Having a healthy diet is one of the most important things you can do for yourself. It's all about reducing your risk and improving the management of chronic diseases such as diabetes, heart disease, stroke and cancer. And it's surprisingly easy to do.
|
Canola oil's the star in the Heart-Smart Diabetes Kitchen as it has the least saturated fat of all common culinary oils and is free of trans fat and cholesterol. Ask for the Heart-Smart Diabetes Kitchen cookbook at your local bookstore, online at Amazon.ca or Canolainfo.org. In the meantime, enjoy the following recipes.
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
A vegetarian dish with pizazz!
Mayo
1/2 ripe medium avocado, peeled and pitted
2 Tbsp. (30ml) canola oil
1 Tbsp. (15ml) EACH fresh lime juice and water
1/4 cup (50ml) chopped fresh cilantro leaves
Burgers
1 can (15oz./425g) black beans, rinsed and drained
1/2 can (7.5oz/200g) dark kidney beans, rinsed and drained
1/2 cup (125ml) finely chopped green bell pepper
1/3 cup (75ml) quick cooking oats
2 large egg whites
1 Tbsp. (15ml) canola oil
Pinch cayenne pepper, or to taste
Canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup (50ml) thinkly sliced red onion
Tomato slices, lettuce leaves and lime wedges
Place mayo ingredients in a blender, secure lid and puree until smooth. Set aside
Place beans in a large, resealable bag. Using a meat mallet, pound beans to a coarse texture until they resemble lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with cooking spray and heat over medium heat. Add patties and cook four minutes on each side or until they begin to lightly brown. Patties will be fragile, so be sure to turn gently.
To assemble, spoon a large dollop of may mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice and lettuce leaf. Place bun tops over each. Serve with lime wedges.
Serves 4.
SPINACH AND MUSHROOM BARLEY PILAF
This hearty side dish goes will with steak or pork.
1 cup (250ml) water
1/2 cup (125ml) quick-cooking barley
1 1/2 Tbsp. (20ml) canola oil, divided
1 1/2 cups (375ml) diced onions
4 oz. (125g) sliced mushrooms
2 cloves garlic, minced
2 cups (500ml) loosely packed baby spinach
1 tsp. (5ml) crushed dried oregano
1/2 tsp. (2.5ml) salt
Bring water to a boil in a small saucepan over high heat. Stir in barley, reduce heat, cover tightly and simmer 10-12 minutes or until tender. Remove from heat and let stand five minutes.
Meanwhile, heat 1/2 Tbsp. (7.5ml) canola oil in a large nonstick skillet over medium-high heat. Tilt skillet to coat bottom evenly; add onions and cook 6 minutes or until richly browned, stirring frequently. Add mushrooms and cook 4 minutes or until tender. Add garlic and cook 30 seconds, stirring constantly.
Remove from heat. Add spinach, oregano, salt and undrained barsley. toss well to blend. Drizzle remaining canola oil evenly over all and toss gently until just coated.
Serves 4.
CANOLA GRANOLA
A healthy granola to have on hand when you need a quick pick-me-up or to layer with yogurt and fresh fruit.
Cooking spray
2 cups (500ml) rolled oats
1/3 cup (75ml) wheat germ
1/2 cup (125ml) almond slices
2 tsp. (10ml0 ground cinnamon
1/4 tsp. (1ml) plus 1/8 tsp. (.5ml) salt, divided
1/4 cup (50ml) canola oil
1/4 cup (50ml) maple syrup
1 Tbsp. (15ml) skim milk
2 tsp. (10ml) vanilla extract
1 cup (250ml) dried cherries
1 Tbsp. (15ml) orange zest
Preheat oven to 300F (150C). Coat a baking sheet with cooking spray.
Combine oats, wheat germ, almonds, cinnamon and 1/4 tsp. (1ml) salt in a large bowl. Add canola oil, syrup, milk and vanilla, stirring constantly.
Spread mixture in a thin layer on baking sheet. Bake 25-30 minutes until browned, stirring 2-3 times during cooking while breaking up large pieces. Remove from oven, sprinkle evenly with remaining salt, cherries adn zest. Cool completely. Store in an airtight container in refrigerator for up to 2 weeks.
Serves 12.
HEART-SMART TIPS:
Healthy eating, especially combined with regular physical activity, ensures that you get important nutrients, helps control your weight and blood glucose levels, keeps your blood pressure down, and lowers your cholesterol. Here are ten top tips courtesy of CanolaInfo to help get you get healthy:
- Eat a balanced, varied diet containing healthy ingredients from the four key food groups. (Check out Canada's Food Guide at healthcanada.gc.ca/foodguide for more info.).
- Bulk up on 100% whole grains for fibre and 5-10 servings per day of richly colored fruits and vegetables.
- Trim bad fats like saturated and trans and get healthy monounsaturated fats from ingredients like canola oil, salmon or other fatty fish, nuts and avocados.
- Eat seafood 2-3 times per week.
- Try meat alternatives like beans and tofu and milk alternatives like soy milk.
- Pass on adding salt to your food to keep blood pressure in check.
- Be mindful of serving sizes and the daily of calories you consume.
- Limit your intake of alcohol, caffeine and sugar.
- Strive for 30-60 minutes a day of exercise, and 60-90 minutes of physical activity per day for children (visit the Canadian Diabetes Assoc. at diabetes.ca.
- Minimize stress and get plenty of sleep.