Posts for healthy

Fall for this Hearty Beef Stew

Beef, Dinner - Chief Cook - November 16, 2015

My favorite part of fall? Bundling up by the fire with a hearty meal that warms the soul! One of my favorite recipes for the chilly fall days is this beef stew – the slow roasted chunks of beef just melt in your mouth!

Prep time
50 minutes
Total time
2 hours 30 minutes
Portion size
6 to 8 servings

1/4 cup (60 mL) all-purpose flour
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
1.5 kg well-marbled boneless beef blade roast, cut in 1-inch (2.5 cm cubes)
3 tbsp (45 mL) butter
1 tbsp (15 mL) vegetable oil
2 ribs celery, diced
1 onion, diced
2 tbsp (30 mL) tomato paste
1/2 cup (125 mL) dry red wine
450 g mini white potatoes, scrubbed and quartered
3 large carrots, cut in 1 1/2-inch thick (4 cm) chunks (halve bigger pieces)
10 sprigs fresh thyme
6 sprigs fresh parsley
2 bay leaves
3 cups (750 mL) sodium-reduced beef broth
1/2 tsp (2 mL) Worcestershire sauce
3/4 cup (175 mL) pickled cocktail onions, drained and rinsed
3/4 cup (175 mL) frozen peas

In large bowl, whisk together flour, salt and pepper; toss with beef to coat.

In large Dutch oven, heat 2 tbsp of the butter and the oil over medium heat; working in small batches, cook beef, stirring, until browned, about 20 minutes total. Using slotted spoon, remove to bowl; set aside.

Add remaining butter to Dutch oven; cook celery and onion over medium heat, stirring occasionally, until softened, about 5 minutes. Add tomato paste; cook, stirring, for 2 minutes. Add wine; cook, stirring and scraping up browned bits, for 2 minutes.

Return beef and any juices to Dutch oven. Add potatoes, carrots, thyme, parsley and bay leaves. Stir in broth and Worcestershire sauce; bring to boil, stirring occasionally to loosen any remaining browned bits from bottom.

Cover and braise in 350 F (180 C) oven for 45 minutes. Stir in cocktail onions; cover and braise for 15 minutes. Uncover and cook until vegetables are tender and beef offers no resistance when pierced with tip of knife, 30 to 40 minutes. Stir in peas; cook for 5 minutes.

Skim any fat from surface of stew; remove thyme, parsley and bay leaves. Let stand for 10 minutes before serving.

Recipe via Canadian Living

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Strawberry Banana Ice

Desserts, Fruit, healthy "fast" food, Uncategorized - rossana - May 20, 2013

On those really hot days that you don’t want to do much of anything, it is always nice to have a few frozen strawberries and bananas around to throw in a blender and make a really nice cool treat out of, this Strawberry banana ice  is a favorite round here!

Recipe originally found at the Primal Home   and adapted here

Strawberry banana Ice

1 banana sliced and placed in freezer on tray to freeze

½ cup of strawberries, washed and cut in quarters and placed in freezer

tablespoon coconut milk [optional]


Once fruit it frozen, place in blender or food processor together  with coconut milk  if using and blend until smooth*, place in a bowls and serve immediately.  Absolutely love this on a hot afternoon, such a great pick me up and best part is that  it is all natural too!

*As an extra special treat, when I am having some chocolate cravings, I sometimes add in a tablespoon of cocoa as well while blending.



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I love chicken!

Barbeque, Dinner, Recipes, Uncategorized - rossana - July 29, 2012

Chicken – one of our favorite meals around here, we love it any which way!

Now that it is BBQ season,  it is the only way to cook our chicken – I love grilled chicken breasts, (bone in or boned),  kebabs,   done in foil packets and of course, the famous beer can chicken (although ours isn’t really in a beer can, we have a special stand).


Chicken is such a fast and nutritious meal to prepare [it also one I know my daughter won’t balk at!]. So I know that my family is being fed well; both white and  dark meat are  nutritious and a  great  source of protein, niacin, phosphorous, B6, B12, Vitamin D, calcium, iron and zinc.


There are so many different ways of preparing chicken, being able to BBQ adds a new level to it.


If I am running out or busy, I know that I can prepare the chicken with a sauce in foil packet and it is ready to go on the BBQ when my husband gets home and they don’t have to  take any special precautions when handling  because I have taken care of all that! [makes me worry a lot less!].


Want to know more about chicken and our Chicken Farmers? Take a look at their website, lots of great information and articles as well as wonderful recipes!


I am going to have to try this Ginger-Lime grilled chicken soon, looks so good!


Ginger-Lime Chicken - image courtesy of Canadian Farmers


Join us this Wednesday for our #SCFoodChat on twitter at 1pm EST – We will be chatting Chicken!

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If “Supersize Me” Didn’t Turn You Off, This Just Might

healthy "fast" food - Jennifer - June 23, 2011

I have consumed some fast food in my time. Who hasn’t, right? And once in a while, the kids still talk me into something quick when we’re heading for the park, or shuttling from one activity to the next. But this infographic has some details that certainly give me pause (click to enlarge):

Despite the somewhat stomach-churning factoids here, the tidbit that I find hardest to believe is that the US is so far down on the list of self-professed once-a-week-fast-food-consumers. But I wonder how specific that data is, anyway. If I run through the drive-thru at Burger King every other day for an iced coffee, would I then have to put myself into that category, even though I’m not eating any so-called fast food? Hmmm.

I found the infographic above at the Recipe Finder blog, where there is also some helpful information on DIY fast food, as well as some recipes which I will definitely be exploring for my own family.

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Solo dining can be enjoyable

Dinner, Recipes, Soups & Stews - Kayla - February 15, 2009

In this day and age with the world rushing by, overly independent children and work late partners, one often finds oneself eating alone, but this dose not mean one has to curl up to a lean cuisine.

Solo dining can be tasty, healthy, convenient and enjoyable. Just follow these three rules:

* Plan ahead.
* Make your cooking count: make extra large batches, freeze for later.
* Create a pleasant one-person dining atmosphere

Here are some of my favorite recipes for one

Clam Chowder for One
1/2 cup cubed peeled potato
1/4 cup chopped onion
1/8 tsp. salt
Pinch pepper
1/2 cup water
1 (6-1/2-oz.) can chopped clams, drained
2/3 cup milk
Just enough chicken broth to cover potato and vegetables
1 tbsp. butter or margarine
1 bacon strip, cooked and crumbled
Chopped parsley, optional

In a small saucepan, cook potato, onion, salt and pepper in minimal amount of chicken broth until vegetables are tender (do not drain).

Add clams, milk, butter and bacon; heat through (do not boil).

Sprinkle with parsley.

Yield: 1 serving

Beef Stir Fry for One

1 tbsp. soy sauce
2 tsp. cider or red wine vinegar
1 garlic clove, minced
1/2 tsp. sugar
1/4 lb. sirloin steak, cut into 1/4-in. strips
1/4 cup broccoli florets
1/4 cup cauliflowerets
1/2 tsp. vegetable oil
1/4 cup diced green or sweet red pepper
1/4 cup diced cabbage
1/4 cup sliced water chestnuts
2 green onion, sliced
3 tbsp. beef broth
1 tsp. cornstarch
Hot Cooked Rice

In a large resealable plastic bag or shallow glass container, combine the first 4 ingredients; add beef and turn to coat. Seal or cover and refrigerate for at least 10 minutes.

In a skillet or wok, stir-fry broccoli and cauliflower in oil until vegetables begin to soften.

Add beef and marinade; cook on medium-high for 3 minutes.

Add green pepper, cabbage and water chestnuts; stir-fry for 2-3 minutes or until the vegetables are crisp-tender.

Add onions.

Combine broth and cornstarch until smooth; add to skillet. Bring to a boil; cook and stir for 2 minutes or until thickened.

Serve over rice.

Yield: 1 serving

For more great recipes visit: Razzle Dazzle Recipes

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Wooed by SPECIAL K*

breakfast - Kayla - January 26, 2009

After being subconsciously wooed by Special K*’s  current television commercials, I decided to Google the brand and found the following recipe:

SPECIAL K* Banana Muffins


* 325 ml             1 1/3 cup        all-purpose flour

* 75 ml               1/3 cup           granulated sugar

* 15 ml               1 tbsp             baking powder

* 2 ml                 1/2 tsp            ground cinnamon

* 1 ml                 1/4 tsp            ground nutmeg

* 1 ml                 1/4 tsp            salt

* 375 ml            1 1/2 cup        Cereals Special K* cereal

* 1                                               egg

* 75 ml              1/3 cup          skim milk

* 50 ml              1/4 cup          vegetable oil

* 250 ml           1 cup              mashed ripe bananas (about 2 medium)


* In large mixing bowl, combine flour, sugar, baking powder, cinnamon, nutmeg and salt. Stir in crushed cereal.
* In small bowl, beat egg slightly; stir in milk, oil and bananas. Add to dry ingredients, stirring just until combined. Portion batter evenly into lightly greased or paper lined muffin-pan cups.
* Bake at 200°C ( 400°F ) for about 20 minutes or until golden brown and firm to the touch.

Nutritional Information

* 145 Calories (610 kJ)
* 3.0 g Protein
* 25 g Carbohydrate
* 4.5 g Fat
* 1.0 g Dietary Fibre

* In keeping with good allergy practices, we remind you to be aware of allergens and to check labels on any packaged goods used. This recipe has been tested using Kellogg’s* products. Results with other products may vary.

*Percent Daily Values are based on a 2,000 calorie diet.

I don’t know if  Special K* cereal is the end all of cereals but I do know this,  it makes an already great banana muffin recipe even better.

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