Boost standard recipes with value-added nutritional ingredients
By including disease-fighting ingredients in standard recipes, cooks can get truly value-added meals. For example, for her latest book "Foods That Fight Disease," Leslie Beck had Toronto-based nutritionist Michelle Gelok develop recipes that included equally healthy ingredients.
Almost all of them, such as Coconut Curry Tilapia and Hot Apple and Cabbage Salad, have added disease-fighting ingredients like vegetables, fruit, grains, spices and herbs to give a healthy yet flavourful boost.
Here is a sample:
Coconut Curry Tilapia
Ingredients:
- 5 ml (1 tsp) canola oil
- 2 ml ( 1/2 tsp) cumin seeds
- 2 cloves garlic, chopped
- 5 ml (1 tsp) finely chopped ginger root
- 250 ml (1 cup) crushed tomatoes
- 125 ml ( 1/2 cup) light coconut milk
- 2 ml ( 1/2 tsp) ground cumin
- 2 ml ( 1/2 tsp) turmeric
- 0.5 ml (1/8 tsp) chili powder
- 4 tilapia fillets (each 120 g/4 oz)
- 50 ml ( 1/4 cup) chopped fresh cilantro
Directions:
In a skillet over medium heat, heat oil. Add cumin seeds; fry until they start to pop. Add garlic and ginger root; saute for 1 minute.
Add tomatoes, coconut milk, ground cumin, turmeric and chili powder; stir to combine. Gently place fillets in sauce and cook for 8 to 10 minutes or until fish flakes easily when tested with a fork.
Sprinkle with cilantro and serve immediately.
Makes 4 servings.
- Nutrients per serving: 198 calories, 24 g protein, 9 g total fat (6 g saturated fat), 6 g carbohydrates, 1 g fibre, 57 mg cholesterol, 148 mg sodium.
- Good source of iron, magnesium.
- Wine match: German Riesling.
Hot Apple and Cabbage Salad
- 250 ml (1 cup) water
- 1/2 medium red cabbage, shredded
- 2 apples, peeled, cored and grated
- 50 ml ( 1/4 cup) rolled oats
- 30 ml (2 tbsp) brown sugar
- 15 ml (1 tbsp) apple cider vinegar
- 1 ml ( 1/4 tsp) ground cloves
In a large saucepan, combine water, cabbage, apples, oats, sugar, vinegar and cloves and bring to a boil. Reduce heat and simmer for 40 to 45 minutes or until cabbage is tender.
Serve hot or cold.
Makes 6 servings.
Nutrients per 175 ml (3/4 cup) serving: 79 calories, 2 g protein, 1 g total fat (0 g saturated), 18 g carbohydrates, 3 g fibre, 0 mg cholesterol, 12 mg sodium.
Excellent source of vitamin C.
Blueberry Walnut Muesli With Rolled Oats and Flaxseed
Ingredients:
- 250 ml (1 cup) rolled oats
- 125 ml ( 1/2 cup) rye flakes
- 125 ml ( 1/2 cup) wheat germ
- 125 ml ( 1/2 cup) dried cranberries
- 50 ml ( 1/4 cup) whole flaxseed
- 50 ml ( 1/4 cup) chopped walnuts
- 5 ml (1 tsp) cinnamon
- 750 ml (3 cups) low-fat (1 per cent MF or less) plain or vanilla yogurt
- 375 ml (1 1/2 cups) fresh blueberries
Directions:
In a large bowl, combine rolled oats, rye flakes, wheat germ, cranberries, flaxseed, walnuts and cinnamon.
When ready to serve, mix with yogurt and fresh blueberries. Serve immediately.
Makes 6 servings.
Nutrients per 125 ml ( 1/2 cup) serving of dry muesli: 285 calories, 11 g protein, 9 g total fat (1 g saturated fat), 43 g carbohydrates, 9 g fibre, 0 mg cholesterol, 3 mg sodium.
Nutrients per 125 ml ( 1/2 cup) of muesli with 125 ml ( 1/2 cup) yogurt and 50 ml ( 1/4 cup) blueberries: 368 calories, 18 g protein, 9 g total fat (1 g saturated fat), 57 g carbohydrates, 10 g fibre, 2 mg cholesterol, 92 mg sodium.
With yogurt and blueberries: Excellent source of fibre, calcium, magnesium. Good source of folate, vitamin K, iron, essential fatty acids.
