Saturday, 7 July 2012

5 Easy Steps to Healthy Cooking

5 Easy Steps to Healthy Cooking 
500 Recipes for Lifelong Wellness
by Camilla V. Saulsbury

Paperback, 552 pages

"The actions and choices we make at the market, in our kitchens, and around the dining table can affect our health (for better or for worse) and are the most powerful steps we can take toward well-being. And remember no one food can make you healthy on its own -- aim instead for a varied and balanced diet. The diversity of the recipes in this collection offers ways to enjoy a wide variety of nutritious foods throughout the day."

This is not only a great cookbook, with 500 delicious and healthy recipes, but it is a guidebook packed with information on how to easily transition to the ideal eating habits for a long and healthy life.

You will not find diet foods here, only whole and fresh ingredients to make your body strong and happy and the information you need to make healthy choices - and eat well!

The five steps are:

• Choose fresh, whole foods.
• Eat mostly vegetable- and fruit-based foods.
• Opt for healthy fats and proteins.
• Select superfoods (nutrient-dense foods).
• Eat more whole grains.

This is definitely a book whose time has come and deserves a place in every home. The five steps are simple and will help you lead a healthier life.


Contents include:
Introduction
The Five Steps
Common Nutrition Terms
About the Nutrient Analyses
Ingredients for Healthy Cooking

Breakfasts
Power Snacks, Spreads and Nibbles
Salads
Soups, Stews and Chilis
Sandwiches, Wraps, Burgers and Pizzas
Meatless Main Dishes
Multigrain Pasta and Noodles
Side Dishes
Breads
Natural Sugar Sweets

I chose a couple of fun, healthy recipes from the book that you can sample this weekend - see how easy and delicious healthy eating can be!

Walnut Flax Waffles (page 50)
Makes 8 waffles

Great for Steps 3, 4 and 5
You might try these waffles because of all you've heard about the benefits of flax seeds - from the omega-3s to the lignans to the fiber - but you'll fall in love with them (and make them many times over) for the flavor.

•    Preheat waffle maker to medium-high
•    Blender

1½ cups    plain almond milk    375 mL
2 tbsp    vegetable oil    30 mL
1 tbsp    pure maple syrup    15 mL
2 tsp    vanilla extract    10 mL
1½ tsp    cider vinegar    7 mL
3 tbsp    ground flax seeds (flaxseed meal)    45 mL
1 cup    whole wheat flour    250 mL
1½ tsp    baking powder    7 mL
1⁄2 tsp    baking soda    2 mL
1⁄8 tsp    fine sea salt    0.5 mL
1⁄2 cup    chopped toasted walnuts    125 mL
    Nonstick cooking spray

1.    In blender, combine almond milk, oil, maple syrup, vanilla and vinegar. Let stand for 10 minutes. Add flax seeds and blend for 1 minute or until slightly frothy.
2.    In a large bowl, whisk together flour, baking powder, baking soda and salt. Add almond milk mixture and stir until just blended. Gently stir in walnuts.
3.    Spray preheated waffle maker with cooking spray. For each waffle, pour about 1⁄3 cup (75 mL) batter into waffle maker. Cook according to manufacturer's instructions until golden brown.

Tip: Look for packages of ready-ground flax seeds, which may be labelled "flaxseed meal," or use a spice or coffee grinder to grind whole flax seeds to a very fine meal.

Nutrients per Waffle
Calories    114
Total fat    10 g
Saturated fat    1 g
Cholesterol    0 mg
Sodium    201 mg
Carbohydrate    5 g
Fiber    1 g
Protein    3 g
Calcium    43 mg
Iron    0.4 mg

Excerpted from 5 Easy Steps to Healthy Cooking by Camilla V. Saulsbury © 2012 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

Spicy Chickpea Burgers (page 235)
Makes 4 servings

Great for Steps 2, 3, 4 and 5
This two-in-one indulgence combines the irresistible toppings of top-notch burgers - goat cheese and chiles - with the classic flavors of deep-fried falafels.

•    Food processor

1    can (14 to 15 oz/398 to 425 mL)     1
    chickpeas, drained and rinsed
1    can (4 oz /114 mL) diced mild green     1
    chiles
3⁄4 cup    packed fresh cilantro or flat-leaf (Italian)     175 mL
    parsley leaves
1    large egg, lightly beaten    1
2⁄3 cup    fresh whole wheat bread crumbs    150 mL
1 tsp    ground cumin    5 mL
3⁄4 tsp    hot smoked paprika    3 mL
1⁄2 tsp    fine sea salt    2 mL
2 tsp    extra virgin olive oil    10 mL
1⁄2 cup    crumbled soft goat cheese    125 mL
4    whole-grain hamburger buns, split     4
    and toasted
Suggested Accompaniments
    Sliced tomatoes
    Mesclun greens
    Sliced cucumbers
    Tahini

1.    In food processor, combine chickpeas, chiles and cilantro; pulse until finely chopped.
2.    Transfer chickpea mixture to a medium bowl and stir in egg, bread crumbs, cumin, paprika and salt. Form into four 3⁄4-inch (2 cm) thick patties.
3.    In a large skillet, heat oil over medium-low heat. Add patties and cook for 4 minutes. Turn and cook for 3 minutes. Top patties with goat cheese and cook for 1 minute or until patties are golden brown and hot in the center.
4.    Transfer patties to toasted buns. Top with any of the suggested accompaniments, as desired.

Tip: If you can only find larger 19-oz (540 mL) cans of chickpeas, you will need about 11⁄2 cans (3 cups/750 mL drained).

Nutrients per serving
Calories    325
Total fat    9 g
Saturated fat    4 g
Cholesterol    54 mg
Sodium    553 mg
Carbohydrate    48 g
Fiber    8 g
Protein    15 g
Calcium    100 mg
Iron    3.2 mg

Excerpted from 5 Easy Steps to Healthy Cooking by Camilla V. Saulsbury © 2012 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

Grilled Tilapia Tacos with Mango Salsa (page 366)
Makes 4 servings

Great for Steps 1, 3, 4 and 5
This dish showcases tilapia's outdoorsy side and the bright, fresh flavor of early summer mangos in tropical tacos that are perfect for lunch with friends or a light dinner eaten al fresco. Brushing the delicate fillets with a spiced lime vinaigrette seals in their juices and intensifies the flavor of the tacos.

•    Preheat barbecue grill to medium-high


Salsa
1 cup    chopped fresh or thawed frozen     250 mL
    mango
1⁄2 cup    chopped red bell pepper    125 mL
1⁄2 cup    packed fresh cilantro leaves,     125 mL
    chopped
1⁄4 cup    finely chopped red onion    60 mL
1⁄4 tsp    fine sea salt    1 mL
1 tbsp    freshly squeezed lime juice    15 mL
Tacos
1 tsp    ground cumin    5 mL
1⁄2 tsp    chili powder    2 mL
1⁄4 tsp    fine sea salt    1 mL
1 tbsp    freshly squeezed lime juice    15 mL
2 tsp    vegetable oil    10 mL
4    skinless farmed tilapia fillets (each     4
    about 6 oz/175 g)
4    8-inch (20 cm) whole wheat tortillas,     4
    warmed
2 cups    shredded purple or green cabbage    500 mL

1.    Salsa: In a small bowl, combine mango, red pepper, cilantro, red onion, salt and lime juice.
2.    Tacos: In a small cup, whisk together cumin, chili powder, salt, lime juice and oil. Brush on both sides of fish, coating evenly.
3.    Grill fish on preheated barbecue, turning once, for 2 to 3 minutes per side or until fish is opaque and flakes easily when tested with a fork. Flake fish into small pieces.
4.    Fill warmed tortillas with fish, cabbage and salsa.

Tip: According to the Monterey Bay Aquarium Seafood Watch, U.S.- and Canadian-farmed tilapia are the best choices because the supplies are abundant, well managed and farmed in an environmentally friendly way. A good alternative is tilapia farmed in Brazil, Costa Rica, Honduras or Ecuador.

Nutrients per serving
Calories    370
Total fat    9 g
Saturated fat    2 g
Cholesterol    88 mg
Sodium    579 mg
Carbohydrate    34 g
Fiber    5 g
Protein    41 g
Calcium    52 mg
Iron    1.7 mg

Excerpted from 5 Easy Steps to Healthy Cooking by Camilla V. Saulsbury © 2012 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.