Posts Categorized: Food

Easy Ways to get Greens into Your Day

It is spring! And nothing says spring like the budding of green from the earth. I am not talking about the crocuses and daffodils, I am talking about the herbs and baby greens.

One of the best ways to get kids to eat veggies is to let them plant seeds and grow tasty herbs like mint on the window sill. In colder climates, these can be started in April in separate small pots and transferred to a larger group pot when the frost warnings have passed. A pizza pot is a great way to start!

Plant:
• Parsley
• Oregano
• Chives
• Basil
• Baby spinach

 

Cut a handful of fresh herbs to sprinkle on top of a cooked (or delivered) pizza. Before you know it, you will be growing enough to add to a salad each day. Graduating to baby kale, Swiss chard and mustard greens is only a step away and can be done mid season as they are hearty through fall. It doesn’t have to be a big ordeal or an expensive process, the idea is to bring on the green.

Other spring vegetables that should be honored this season are green beans, asparagus and leeks. The easiest cooking method is to roast them all together. Rinse leeks well under cold running water and cut into rings, and then place on a large baking sheet lined with parchment paper or foil. Rinse the tips of asparagus and lop off the woody ends and place on the same sheet. Rinse green beans and line up one end to even out the tips for trimming. Line up the other end and do the same to maximize the amount of bean and minimize the waste. Drizzle with a mere tablespoon of extra virgin olive oil and bake in a hot oven at 400F for 12 to 20 minutes depending upon the thickness and size of the veg. Stir once or twice so that the veg on the end doesn’t burn.

You can do a huge batch of these at a time and serve them in salads or as a cold side dish any time. Feel free to store in the fridge in glass jars in vinegar with a little sea salt like pickles. They go great on sandwiches or as a perk next to baked fish.

Working more vegetables into your day gives your body the spring clean that the house and garden are getting. Your skin and vitality will thank you.

About the Author

Theresa Albert

Theresa Albert is a Food Communications Specialist and Toronto Personal Nutritionist. She is @theresaalbert on twitter and found daily at www.myfriendinfood.com

How to properly clean your kitchen

How long should things last in the fridge? In the cupboard? What about cutting boards and wooden spoons? Do you throw them away? How do you know if they are still safe or if they are bacteria laden?

Here are the things you should do weekly, monthly and yearly to keep your kitchen safe and tidy.

Weekly:
• Clean out the fridge and toss any leftovers that have been there more than 5 days.
• Rotate your vegetable bin and roast whatever is left in there.
• Chop all fruits and either freeze for smoothies, cook for compote or make into a fruit salad. They will be more likely to be consumed and enjoyed.

Monthly:
• Label all containers in the freezer with dates & use up anything that has been there more than 3 months
• Toss anything more than 6 months old or anything that has freezer damage.

Yearly:
• Go through the spice drawer and throw away any that have been there for a year (or more, yikes!)
• And since it is Mabel’s birthday month, March is your “deal with scary dishes” month

Plastic containers
Pull out all your plastics and have the gang match up lids. If they don’t have a cover, toss them. Any with cracks or discolouring should go too.

If you are a yogurt tub re-user, know that the plastics used are not intended to handle the heat of the dishwasher or repeated washings as they can leach toxic substances. Buy decent dishes with lids and label them so they don’t go missing and you will be further ahead.

Water bottles and sippy cups need to be paired and managed just like the other plastics. Then, scrub a sink clean and fill w soapy hot water and a capful of bleach. Soak bottles for 10 min to kill bacteria they may have formed in cracks and let air dry.

Cutting boards
Wooden cutting boards can harbour bacteria and mold. They shouldn’t go in the dishwasher as that can cause splintering and drying. Instead, wipe down with vinegar after each use, rub with cooking oil and get a new one if you start to see black spots of rot or mold.

Plastic cutting boards can go in the dishwasher and, even though, they can look rough and discolored, they should be soaked in a sink of hot water with a cap of bleach on occasion.

I am not a big fan of anti-bacterial washes, soaps and sprays, they tend to do more toxic harm than good but a good old fashioned annual rotation of attention to a kitchen is in order.

 

About the Author

Theresa Albert

Theresa Albert is a Food Communications Specialist and Toronto Personal Nutritionist. She is @theresaalbert on twitter and found daily at www.myfriendinfood.com

How to save on food and eat healthy, too!

“It’s so expensive to eat healthy!!” is the mom’s lament.  But I’m here to tell you not to believe it!

Yes, it’s true that the cost of fresh fruits and vegetables are variable, seasonal and can take a good chunk of your money. But, did you know that there are perfectly nutritious, dirt cheap healthy food items on store shelves that you ought to be tossing into your cart?

Frozen foods
Frozen spinach – The frozen stuff represents about 3-4 whole bags of fresh spinach cooked down and ready to eat.  And it costs pennies per serving.

Frozen Brussels sprouts – The frozen sprouts are normally trimmed and ready to serve so there is no waste.  When you buy the fresh ones, you do lose a few leaves and ounces from each batch.

Frozen Organic Edamame – On a price per pound basis, a little goes a long way and they cost much less than even the cheapest cut of beef.

Canned goods
Canned peaches – Most canned peaches come from California at the peak of the season and retain their nutrients as well as texture.  Each can holds about 3 peaches which is less than a buck a peach.  Even in peak season, fresh, local peaches can cost more than that. These peaches are available in juice rather than sugar water and are great in smoothies, on pancakes or ice cream.

Canned tomatoes – This convenience is heaven sent. All the prep that goes in to peeling and poaching tomatoes can’t be quantified. The buck or so per can contributes one of the best sources of lycopene and vitamin A.

Dry Goods

Brown rice (even instant) – It contains more nutrients than white rice. For pennies per plate you can have the foundation of a variety of nourishing meals.

Red Lentils – These legumes can be stirred into any soup, pasta or sauce and they virtually disappear while adding phytonutrients and critical fibre.

Cost per nutrient fresh veg

Onions – Cheaper by the dozen and powerhouses of trace minerals.

 

Bagged Carrots – Not the baby ones! The whole carrot has much more to offer and is a fraction of the cost.

 

Cabbage – Ounce for ounce cheaper than broccoli and more versatile.  Shred into soup, pasta or make cole slaw.

 

There are hundreds of ways to cut corners on the household budget; your health need not be one of them.

 

About the Author

Theresa Albert

Theresa Albert is a Food Communications Specialist and Toronto Personal Nutritionist. She is @theresaalbert on twitter and found daily at www.myfriendinfood.com

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