Posts Tagged: Theresa Albert

Holiday Leftovers

When all is said and done, after those big holiday meals you are left with a fridge full of bits and pieces that will either bore you to death or set you up for quick second suppers.  Here are a few ideas of what to do with the leftovers.

Leftover Sweet Potato or Mashed Potatoes

There are many ways to use these starches again. Here are three including one of my relatively healthy recipes for a sweet potato topping that can be used for biscuits or in sweet potato pie.

  1. Thin mashed potatoes with broth and use as a base for soup.  Mix any cooked vegetables in and blend with an immersion blender or in a regular blender once cooled.
  2. Add sweet potatoes to pancake mix and stir in cinnamon. Pan fry and top with cooked apples or applesauce.
  3. Use in biscuits or as a pot pie topping (see recipe below)

Sweet Potato Biscuit Topping

1 cup all-purpose flour

1 cup whole wheat flour

1 tablespoon baking powder

1/2 teaspoon sea salt

1/4 teaspoon baking soda

3/4 cup whole milk

1 tablespoon honey

2 cup baked, mashed sweet potatoes (about 2 medium potatoes)

4 tablespoons unsalted butter, frozen

Combine flours, baking powder, salt and baking soda in a large mixing bowl and set aside. In a separate large bowl, mix together milk, honey and mashed sweet potato until evenly combined.

Grate frozen butter through the large holes of a box grater and toss with dry ingredients until butter is coated. Add milk mixture and mix lightly until dough comes together.

Turn out mixture onto a floured surface and knead just until it comes together. (The dough will not be smooth.)

Divide into two circles and use a floured rolling pin to roll dough to a thickness of about 3/4 inch. Place dough on top of meat pie mixture and freeze immediately. Once solid, wrap in plastic and a layer of foil.  Stores well in freezer for up to 2 months.

To bake: Place directly from freezer into a 375F oven uncovered for about 1.5- 2 hours depending upon the depth of the pie plate.

Cooked Chicken Recipe Ideas or Turkey Leftovers Tips

Of course you can make sandwiches or turkey soup but here are a couple more ideas for your pantry.

  1. Mash meat in a mini-chopper along with feta cheese, garlic and oregano. Spread on bread and bake to warm through or serve cold.
  2. Gather shredded lettuce, peppers, fresh herbs and pull meat into small pieces. Add boiled water to a large bowl and dip rice paper wraps in to soften. Roll veggies and meat into spring rolls and serve with peanut dipping sauce.

Leftover Greens

Most people throw away cooked broccoli or green beans thinking they will be too mushy to reuse. Here are some tips so those veggies won’t go to waste!

  1. Toss in a small amount of extra olive oil and spread onto a cookie sheet. Roast until crispy and top with sea salt.
  2. Use to top pizza.
  3. Mash or chop into Greek Yogurt with hot mustard and dry dill to serve as a dip.

Never ever throw away leftovers, they really are mother’s little helpers!

 

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

Diabetes the next health crisis?

Diabetes is on the rise. The International Diabetes Federation says that the global burden of those living with this disease will surge from 382 million to 592 million by 2035 and that approximately one in ten people have or will have diabetes worldwide.  The age of onset is getting younger and younger with kids as young as 8 being diagnosed with what used to be called “adult onset diabetes” and is also known as Type 2 Diabetes. According to Health Canada nine out of ten people with diabetes have Type 2. The Canadian Diabetes Association estimates that 9 million Canadians have diabetes or pre-diabetes, many of them without the diabetes symptoms that would prompt them to get help.

Most of this disaster is preventable. Ignoring the problem will further burden individuals and their families as well as put additional strain our health care system. Today is the day to start making changes.  What causes Type 2 diabetes? Lifestyle choices have the biggest impact on preventing this disease that causes nerve and kidney damage as well as increased risk of liver and heart disease.  Diabetes prevention is that simple. Maintain a healthy weight to reduce your risk. Weight loss of just 10% of your current weight has a massive impact on your health.

Here are some ridiculously simple weight loss tips to help protect yourself:

  1. Get more sleep. A lack of sleep has a profound impact on weight gain, even or perhaps especially in children. Cut back on one superfluous activity each day (TV? Gaming? ) and go to bed.
  2. Simply dropping liquid calories from your day can make up the difference.  We drink 300-500 calories each day from beverages such as cream and sugar loaded coffee beverages, juice and pop.  Go for 50% reduction today. Ditch the soda, water down your juice and half the sugar in your java.  Go all the way ASAP!
  3. Implement NEAT in your life. Non-exercise activity thermogenesis. That simply means all the action you do in your day that isn’t actually working out.  Parking at the end of the lot and walking an extra 3 minutes actually saves you time trying to troll for that spot near the door. And, it pumps up your metabolism. Walking up or down a flight of stairs is more efficient that waiting for an elevator and goes a long way toward getting an extra 30 minutes of movement into your day. That is all you will need.
  4. Be sure you are getting enough fibre. Not only does it bulk up your stool, new evidence shows that a healthy gut converts fibre to a chemical called acetate which passes the blood brain barrier to activate the brain’s “full” sensors.
  5. Add chia to your day. This tiny, tasteless grain contains plenty of micronutrients plus is the best form of both fibres you can find.

 

Managing diabetes is a difficult, uphill battle but preventing it is almost completely within your control. Do you have any tips or a diabetic diet for weight loss to share?

 

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 make Fast and Frozen Fantastic!

Frozen food doesn’t have to be scary!

After you’ve juggled all of your to-dos for the day, and put out a few “fires” there are times when suppertime suddenly sneaks up on you, and you realize you haven’t prepared a thing. Usually this means panicking-and tossing whatever you have in the pantry and freezer together, shelving your healthy recipes for the night. But wait! Last minute meals can be healthy, even when they come from the freezer. Yes, that’s right…just make sure that your freezer is stocked with the following ingredients for and you can make healthy recipes for dinner in a flash.  Here are some dinner ideas:

Frozen shrimp or other cooked fish

  • Cooks in minutes, great for stir fries.
  • Cook ½ cup whole-wheat pasta per person. Drain. In a skillet sauté for 4 minutes: ½ cup scallops/shrimp per person, 1 cup frozen peas per person, 1 tsp extra virgin olive oil per person, 1 tbsp Parmesan cheese. Add the cooked pasta and mix.

Frozen Brussels sprouts

  • Steam and toss with dill.

Frozen broccoli

  • Simmer 2 cups of broccoli and one potato in one quart of broth. Purée to soup consistency. Stir in 1 tbsp Parmesan cheese.

Frozen soybeans/lima beans

  • Steam for 2 minutes. Add seasoned rice vinegar.
  • Makes a high-protein snack.

Frozen apple or pineapple juice concentrate

  • Use to replace some sugar in baked goods with real fruit sugar (see recipe below for Pantry/Freezer Apple Spice Muffins).

Frozen whole-wheat tortellini

  • Great as a small portion loaded up with veggies (crushed tomatoes, sliced pepper and onions, etc.

Frozen berries

  • Irreplaceable superfoods-smoothies/baking.

Frozen pizza

  • Thin-crust and whole-wheat: add seeds, veggies, etc

Here is one of my quick and easy chicken recipes that will make a healthy dinner in a snap!

 Skillet Chicken

This meal comes together in a flash with barely the basics from the fridge. It is a fool proof, adaptive formula that can be cooked on the stovetop, stuffed into the oven or the whole skillet can go on the BBQ depending upon your gear and energy level. Just about any frozen veg does the trick, mix ‘em up if you have to. Any mustard flavour, and any jam or jelly works, water or broth can sub for wine…you really can’t mess this one up.  It is your go to “cook’s night off” solution.

 

Serving Size: 4     Preparation Time: 20 minutes

  • 4   boneless skinless chicken breasts
  • 1 teaspoon Italian seasoning
  • salt and pepper
  • 1 teaspoon grapeseed oil
  • 2 red pepper — sliced
  • 4 cups frozen broccoli
  • 1 tablespoon grainy mustard
  • 2 tablespoons red pepper jelly
  • 1/4 cup white wine
  • 1 teaspoon butter

 

Rub chicken breast with Italian seasoning, salt and pepper as you warm a cast iron skillet.

Add oil and brown chicken breasts on both sides for 2 minutes.

Add red peppers and stir for 2-3 minutes.

Stir in broccoli. Mix in mustard and red pepper jelly, cover and allow to cook through for 10-15 minutes. Pour in wine, add butter and simmer for 1 minute to finish.

 

 

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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