Roasted Brussel Sprouts with Balsamic Vinegar & Honey
2018-12-10 18:35:13
Serves 6
Fast and easy to make these brussel sprouts are roasted in a high temperature oven until golden brown and crisp, then tossed with a touch of balsamic vinegar and honey.
Total Time
30 min
Ingredients
- 1½ lbs. Brussels sprouts, halved, stems and ragged outer leaves removed. *
- 3 tbsp. extra-virgin olive oil
- ¾ tsp. kosher salt
- ½ tsp. freshly ground black pepper
- 1 tbsp. balsamic vinegar
- 1 tbsp. honey
- * If they are very large, cut into quarters. They should all be the same size to ensure even cooking.
Instructions
- Preheat oven to 425 degrees.
- Line a baking sheet with parchment paper. In a large bowl, toss brussel sprouts with 2 tablespoons extra-virgin olive oil, kosher salt and pepper. Transfer the brussel sprouts to a baking sheet and roast. Stir occasionally to ensure even browning. Bake until tender and caramelized, about 20 minutes.
- Place brussel sprouts back in the bowl. Add remaining tablespoon of olive oil, balsamic vinegar and honey and toss to coat evenly. Taste and adjust seasoning if necessary, then serve.
Adapted from Once Upon a Chef
Adapted from Once Upon a Chef
https://www.poppyinnovations.ca/
Cauliflower Mashed "Potatoes"
2018-12-10 18:25:43
Serves 4
Looking for an alternative to mashed potatoes? Mashed cauliflower is delicious, and healthy alternative to traditional mashed potatoes. both vegetables contain needed fibre but cauliflower is more dense in vitamins which can add a boost to our bodies especially in the winter. Garnish mashed cauliflower with chives, thyme, or your favorite finishing salt. If you want to add some fat, try a drizzle of extra virgin olive oil or pat of butter or cream cheese.
Prep Time
20 min
Ingredients
- 1 large cauliflower, cut into small pieces (about a pound)
- 3 garlic cloves, chopped
- 2 (14 oz.) cans low-sodium chicken broth (or beef broth)
- 2 tbsp. chives, chopped (or green onion)
- 2 tbsp. fresh parsley, chopped
Instructions
- Combine cauliflower, garlic and broth in a large saucepan. If the broth does not cover the cauliflower, add water to cover.
- Bring to a boil. Reduce heat to medium low and simmer until cauliflower is fork tender, about 15 minutes.
- Drain cauliflower and garlic, reserving 2 tablespoons broth.
- Hand mash, or transfer to a food processor and process until smooth. Add broth if necessary to moisten mixture.
- Season with salt and pepper. Add chives and parsley, and stir.
- Serve hot.
Adapted from Food.com
Adapted from Food.com
https://www.poppyinnovations.ca/
Stuffed Peppers with Garlic Cashew Spread
2018-12-10 18:08:20
Yields 12
Change up the raw veggie platter found at so many holiday gatherings with these fresh pepper bites stuffed with garlic cashew spread. Cashews are a great source of fibre, what a great combination with Vitamin C rich peppers especially in winter time.
Prep Time
10 min
Ingredients
- 2 bell peppers or use colourful mini peppers
Filling
- 1 cup organic raw cashews
- 3 cloves organic garlic
- ¼ cup organic lemon juice (freshly squeezed)
- 1 tsp. organic apple cider vinegar
- ¼ tsp. Himalayan pink salt
Optional
- Garnish with freshly chopped cilantro.
Instructions
- Slice off the top end of the bell peppers, then slice each pepper into 3 strips. If using mini peppers, slice in half. Set aside.
- Add all the ingredients for the filling into a high-speed blender or food processor. Blend until everything is well combined, but still thick. Do not over blend.
- Adjust seasoning to your preference.
- Take a spoonful of the filling at a time to fill the insides of the peppers and serve.
Adapted from The Healthy Family and Home
Adapted from The Healthy Family and Home
https://www.poppyinnovations.ca/
Some Healthy Holiday Swaps
- Skip the full-fat dips. You can use avocados, Greek yogurt or cashew cream (made of raw cashews and non-dairy milk) as high-nutritional substitutes when making creamy sauces, dressings and dips. Hummus is also a healthy swap.
- Choose sweet potatoes over white potatoes. Sweet potatoes are rich in vitamin A, which help boost your immune system. They’ll also keep your blood sugar in check.
- Make mashed cauliflower instead of mashed potatoes.
- Instead of green bean casserole, have roasted Brussels sprouts.
- Skip the dark meat – it has about twice the fat and 40% more calories than turkey breast.
- Make homemade stuffing with cubes of whole-grain bread, no- or low-sodium chicken broth and your favourite herbs.
- Make your own gravy. Store-bought versions are full of sodium and MSG. Pesto also makes a great holiday substitute.
- Make your own homemade cranberry sauce with less sugar than canned ones.
- Choose whole-wheat rolls over white dinner rolls. Better yet, have veggies and dip instead.
- Skip apple pie and enjoy pumpkin pie instead – it has fewer calories and fat, and is high in vitamin A and other nutrients.
- Cook with coconut oil instead of vegetable oils.
- Skip the eggnog and drink hot apple cider or dark hot chocolate instead.
Healthy Eating Strategies
- Eat smaller meals throughout the day, instead of “saving yourself” for a large and heavy meal. This is easier on your digestive system and reduces bloating.
- When visiting or hosting others, make sure you include a healthy dish that you can snack on without hesitation.
- Drink water between meals instead of during. Did you know that water can dilute your digestive juices? This slows and inhibits digestion.
- Make sure you’re eating enough fibre (i.e., whole grains, fruits, veggies and legumes) to keep your digestive system healthy.
- Keep an eye on portion size.
- Take time to enjoy your food. You’ll eat less and avoid feeling bloated and uncomfortable.
Try some of our delicious recipes to put these tips into practice. Here’s some suggestions to check out in our Recipe Box.
Appetizer Recipes
- Sweet Potato and Avocado Bites
- Stuffed Peppers with Garlic Cashew Spread
Vegetable Recipes
- Cauliflower Mashed Potatoes
- Roasted Brussel Sprouts with Balsamic Vinegar and Honey
Purple Potato Gnocchi
2018-11-02 15:38:11
Serves 6
Youngsters in our Edible Education program love to make gnocchi and really work with their hands. Try at home with your young ones or serve purple potato gnocchi to your dinner party guests for a real wow factor. Gnocchi can be made with a variety of potato types to change up the colour. Serve with a fresh pesto or tomato sauce.
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Ingredients
- 1 kg floury potatoes (Russet, Yukon Gold, Vitelotte, etc)
- 300 gr plain flour + extra if needed
- 1 small free-range egg, beaten
- Pinch of sea salt
Instructions
- Boil the potatoes whole and unpeeled until fork-tender, about 20-30 minutes.
- Cut each potato lengthwise, and using a spoon, scoop potato flesh into a ricer fitted with the finest disk. Press the potato flesh onto a clean work surface, spreading it into an even layer, and season with a pinch of salt.
- Mix in ½ the amount of the flour, then add ½ the egg and knead. Repeat one more time, kneading the dough gently, and incorporating the remaining flour until you the dough reaches a soft but compact consistency.
- Slice a small portion of dough and gently roll into a thread about ½ inch thick.
- Cut the thread into 1-inch thick logs, then make an indent with your index finger and roll each gnocci on a gnocchi board, or "mark" them on the tines of a fork.
- Transfer gnocchi to a well-floured baking tray and repeat with remaining dough.
- Cook gnocchi in lightly salted soft-boiling water, for 1-2 minutes until they rise on the surface,
- Spoon them out with a slotted spoon, mix them with your favorite sauce and serve.
- if you don't intend to boil the gnocchi right away, you should freeze them in a single layer (see notes), and then drop them frozen directly into the boiling water when needed.
Notes
- To freeze gnocchi simply line them up on a baking sheet, pop them in the freezer for a few hours, then divide them into freezing bags and store them back in the freezer until needed.
https://www.poppyinnovations.ca/
Zucchini Feta Spinach Fritters
2018-11-02 15:24:20
Yields 12
Zucchini is a high water content vegetable. It helps to rehydrate us and is incredibly abundant in late Fall. It is also rich in potassium, magnesium and contains moderate levels of folate. This is a great recipe for young kids to help make for school lunches or form into a ball for tasty snacks.
Prep Time
20 min
Cook Time
12 min
Ingredients for Fritters
- 2 medium zucchini, grated
- 3 handfuls baby spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1/4 cup minced fresh herbs (dill, mint, and oregano)
- 3 large eggs, lightly beaten
- 2 scallions, minced
- 2 cloves garlic, minced
- 1/3 cup all purpose flour
- 1/2 teaspoon baking powder
- Salt and black pepper, to taste
- Olive oil, for frying
Ingredients for Tzatziki
- 1½ cups greek yogurt
- 4 cloves garlic
- 1 small cucumber, peeled and chopped
- 2 teaspoons olive oil
- Juice of ½ lemon
- 2 tablespoons dill
- Kosher salt, to taste
Instructions
- In blender or food processor, combine all tzatziki ingredients. Blend until smooth. Refrigerate until ready to use.
- Place the grated zucchini in a fine mesh strainer over a bowl. Sprinkle with 1 teaspoon salt to draw out the liquid and let sit for 10-15 minutes. Then, wring all of the liquid out using your hands and set aside.
- In a large bowl, combine the zucchini, spinach, feta, herbs, eggs, scallions, and garlic. Stir to mix well. Then, sprinkle in the flour and baking powder, a bit at a time, until it all is incorporated and holding together.
- Heat about 1/4 cup olive oil in a skillet over medium heat. Once warmed, drop 3 scoops of batter into the skillet. (Aim for about 3 tablespoons worth of batter, each) After about 30 seconds, flatten them out a by pressing them down gently with a spatula. Pan fry for about 3 minutes, and then flip to fry the other side for an additional 3 minutes, or until golden brown.
- Place the fritters on a paper towel lined plate to absorb excess oil, and serve warm with the Garlic Tzatziki!
https://www.poppyinnovations.ca/
Easy Mushroom Risotto
2018-10-26 14:34:57
Serves 4
You can make restaurant style risotto at home in a few simple steps. A real crowd pleaser as a side dish or a vegetarian main dish. Did you know that mushrooms are the only vegetable in the produce section with natural Vitamin D?!
Prep Time
5 min
Cook Time
40 min
Ingredients
- 1 tsp vegetable oil
- 1 bunch spring onions, trimmed and chopped
- 300g risotto rice
- 1 garlic clove, crushed
- 200g mushrooms, sliced (Stronger flavour mushrooms work well like Shiitake)
- 900ml hot vegetable stock
- Ground black pepper
Instructions
- Heat the vegetable oil in a large frying pan or saucepan and cook the spring onions over a medium-high heat for a few seconds. Add the rice and cook over a low heat for about 1 min, stirring all the time until the rice looks glossy but not brown.
- Add the garlic and mushrooms, then pour in about half the hot stock and stir well. Cook over a medium heat for 20-25 mins, stirring often and gradually and adding the remaining stock a little at a time until the rice has absorbed all the liquid.
- Check that the rice is tender. It should have a nice creamy texture. If it needs cooking for a bit longer, add a little more hot water.
- Check the seasoning, adding some pepper if needed. Serve.
https://www.poppyinnovations.ca/
Whole Wheat Soft Pretzels
2018-10-26 14:19:17
Serves 8
Pretzels are a fun treat for your kids to make into different shapes and a good source of fibre. Also a great snack as pretzel bites for adult game night and entertaining. Try them with the Honey Mustard dipping sauce for a zingy burst of flavour. Great for school lunches where your kids can show off their kitchen success.
Prep Time
40 min
Cook Time
10 min
Ingredients
- 2½ c white whole wheat flour
- ½ tsp. salt
- 2 tbsp. honey
- 2½ tsp. active dry yeast
- 2 tbsp. melted butter or 2 tbsp. water
- 1 cup minus 2 tbsp. water, warm to the touch but not hot
- 2 tsp. baking soda
- Pretzel salt or coarse sea salt
Honey Mustard Dipping Sauce
- ¼ cup mayonnaise
- 1 Tbsp. yellow mustard
- ½ Tbsp. Dijon mustard
- 1 Tbsp. honey
Instructions
- Add all of the ingredients to the bowl of a stand mixer equipped with a dough hook. Mix on medium speed until combined, scraping the sides if necessary and adding up to an addition tbsp. water. The dough should be a little sticky.
- Increase to medium speed and knead for 10 minutes. Cover and let rise for 30 minutes.
- In the last few minutes of rise time, fill a wide pot with a couple of inches of water and bring to boil. Add 2 tsp of baking soda to the water and whisk to dissolve.
- Preheat oven to 450 degrees F and spritz a baking sheet with non-stick spray.
- Divide the dough into 8 portions. Roll the dough into long snakes using your hands and twist into your favorite pretzel shape. The dough will puff up more, so make them just a little thinner than you want your pretzels.
- Drop your pretzels one or two at a time into the water, boiling for about 20 seconds or until they float. Scoop out with a slotted spatula, shake off the excess water, and place on the baking sheet. Sprinkle with a little coarse salt. Repeat with remaining pretzels.
- Let boiled pretzels rest for 5 to 10 minutes. Bake for 9 minutes then switch to broil for 1 or 2 minutes until brown and toasty on top.
Directions for Dipping Sauce
- Combine mayonnaise, yellow mustard, dijon mustard, and honey in a small bowl with whisk.
- Serve or refrigerate until ready to serve.
Notes
- Be firm when shaping the pretzels to ensure they don’t come apart in the water bath (i.e. press the seams together securely).
https://www.poppyinnovations.ca/
Halloween Sweet Potato Fries
2018-10-26 13:52:17
Serves 4
Looking for a fun Halloween side that is healthier than all that candy? These home-baked sweet potato fries are all that -- and quick and easy too!
Prep Time
10 min
Total Time
30 min
Ingredients
- 3 large sweet potatoes
- 1 tbsp pumpkin pie spice
- 1 tbsp sugar
- 1 tbsp oil
- ½ tbsp salt
Instructions
- Scrub the sweet potatoes clean and cut into ¼ rounds. Pre-heat oven to 400℉.
- Use mini-cookie cutters to cut shapes into the rounds, or carve faces using a knife.
- Place on parchment lined sheet. Drizzle with oil, sprinkle with pumpkin pie spice, sugar, and salt.
- Bake in oven for 18-22 minutes, until tender.
Adapted from tbsp.
Adapted from tbsp.
https://www.poppyinnovations.ca/
It’s October again, which often means an excuse to eat many tiny chocolate bars and indulge. While we believe in everything in moderation, here are a few tips to help you have a healthy (or at least healthier) Halloween!
Healthy Halloween Swaps
- In the mood for chocolate? Try a glass of chocolate milk instead. Your body will get a boost from calcium and vitamin D as well.
- Instead of gummy candies, how about some dried fruit like apricots, apples, pineapple or raisins?
- Try some frozen grapes for a sweet and crunchy treat that tastes more indulgent than it is.
- Instead of salty chips, have some healthy nuts like pistachios.
- Instead of a full-sized chocolate bar, go for a fun-size bar to save approximately 475 calories and more than 20 grams of fat.
- Opt for longer-lasting candy like lollipops over mindless sugary shovelling.
Non-Candy Treats
- Glow sticks, stickers, pencils and bubbles can be fun non-candy alternatives, especially for younger kids.
- Play-Doh, tattoos and bouncy balls are also good options.
- Pre-packaged pretzels or Goldfish can be a nice alternative to candy.
- How about activity pads with assorted coloring sheets, puzzles and games for a treat that will last longer than five seconds?
- A drink packet for a mug of hot chocolate or hot apple cider is a nice option.
Switch Witch
- Some families swear by the Switch Witch. The Switch Witch is a good witch that visits your home on Halloween night and “switches” some or all of the kids’ stash for a gift or toy instead.
- Kids can still trick-or-treat and keep some favourites, and the rest can be dumped or donated.
- This might be a good solution for kids with allergies or special dietary requirements.
Everything in Moderation
- Don’t buy Halloween candy until a couple of nights before. This will help you avoid temptation (and you might score some good sales too!).
- Don’t buy treats that you personally love to eat. Try to give out all the candy by the end of the night to avoid leftovers.
- Give your kids a full, nutritious meal before going trick-or-treating.
- Let your children make a pile of likes and dislikes at the end of the night. Dump or donate the dislikes.
- Limit the number of pieces of candy you and your kids can have each day.
- If the candy is still around after a couple of weeks, toss it out.