Eating right is about thinking straight
TEN GUIDELINES AND TWO RECIPES FOR LIVING RIGHT
Wouldn’ t it be great if the next big health craze was simple common sense: eat more foods that are good for you and less foods that are bad for you. Here’s a list of 10 guidelines I try to follow when it comes to nutrition:
Eat more vegetables and fruits — fresh or frozen. The more colourful the better.
Eat more grains and legumes.
Eat leaner cuts of meat and poultry. Eat more fish. Eat vegan or vegetarian dinners once or twice a week.
Eat less processed foods. Salt, sugar and fat occurs in much greater quantities in processed foods than in the food we cook at home.
Use limited amounts of butter or oil. I use extra virgin olive oil for cooking, salad dressings and in desserts where recipes call for vegetable oil or melted butter.
Cook more at home and eat out less. If you have children, teach them to cook.
You don’t have to eliminate steak, butter, high fat cheese, desserts, fried foods, takeout foods and such, but save them for treats. Walk more. Here are a few recipes that utilize some of these principles:
RED QUINOA SALAD WITH ROASTED SWEET POTATOES AND POMEGRANATE DRESSING
All the i ngredients in this salad come together to provide deliciousness and good health. Quinoa is high in protein, fibre, vitamins and minerals. It’s quick to cook and gluten- free. Sweet potatoes contain complex carbohydrates and are a good source of fibre, vitamin A and antioxidants. They are also one of the best antiinflammatory foods. This can be served as a side dish or a vegan or vegetarian main course.
The technique of roasting the sweet potatoes works well for most vegetables but the time may have to be adjusted.
2 sweet potatoes, washed and peeled if necessary, sliced into 1/2” rounds, (about 1 1/2 lbs) 6 tbsp extra virgin olive oil — divided
Kosher salt and freshly ground black pepper to taste
1 tbsp za’atar or dried oregano
1 cup red quinoa ( or regular quinoa) 2 cups boiling water 2 tbsp each lemon juice, pomegranate molasses and maple syrup Grated peel of 1/2 orange 1/4 cup pomegranate seeds, divided 1/4 cup chopped fresh cilantro (or parsley or mint), divided
1/4 cup chopped toasted hazelnuts or almonds, divided
1. In a large bowl toss sweet potato slices with 2 tbsp olive oil, 3/4 tsp salt, pinch of pepper and za’atar. Spread in a single layer on a sheet pan lined with parchment paper. Roast in a preheated 425F oven 20 to 25 minutes or until lightly browned and tender. Cool.
2. Combine quinoa and boiling water in a large saucepan. Bring to a boil. Reduce heat, cover and cook gently 15 minutes. Stir and let rest, off heat, covered 10 minutes longer. Cool.
3. Make dressing by whisking lemon juice, pomegranate molasses and maple syrup together. Add 3/4 tsp salt and pepper to taste. Whisk in remaining 4 tbsp olive oil.
4. Combine quinoa with grated orange peel and half pomegranate seeds, cilantro, nuts, and half the dressing. Spoon into a shallow bowl or individual bowls or plates. Top with sweet potato slices, drizzle with remaining dressing and sprinkle with remaining pomegranate seeds, cilantro and nuts.
Makes 4 to 5 servings.
ROASTED ARCTIC CHAR WITH HERBS AND LEMON
Fish does not have to be cooked in a fancy complicated way to be healthful. In fact, the quicker and easier the better — you will make it more often. The trick is to buy fresh fish and don’t overcook it — it cooks very quickly. Serve with a salad or roasted vegetables.
1 1/2 lbs Arctic char filets, 4 to 5 pieces, ( about 1/2” to 3/4” thick) 3 tbsp extra virgin olive oil Grated peel of 1/2 lemon 1 tsp kosher salt 1/4 tsp freshly ground black pepper 10 sprigs fresh thyme 5 sprigs fresh oregano Sprigs of fresh herbs for garnish and 1 lemon thinly sliced
1. Arrange fish filets in a single layer on a sheet pan lined with parchment paper. Drizzle with olive oil and sprinkle with lemon peel, salt and pepper. Turn fish over a few times to coat with olive oil and seasonings. Put sprigs of thyme and oregano on fish. (Refrigerate or roast right away.)
2. Roast fish in a preheated 425F oven 5 to 8 minutes or until fish is just cooked when the thickest part is gently broken apart with a spoon.
3. Discard dried out sprigs of herbs on top and replace with fresh sprigs. Place a slice of lemon on each piece.
Makes 4 to 5 servings.