Recipes for Seasonal Salads and Family-Style Casserole with Barley

The Canadian Press, February 21, 2017 | Go to article overview

Recipes for Seasonal Salads and Family-Style Casserole with Barley


Recipes for seasonal salads, casserole

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Registered dietitian Emily Mardell has found more clients having difficulty coping with digestive woes or picky eaters.

"In my practice I have definitely noticed people are fighting with food and they need some help to find the joy again and to get rid of some of that everyday frustration and confusion that can come with figuring out how to eat well," she says from Edmonton.

Dietitians of Canada advise eating a balanced diet that includes fruits and vegetables, whole grains, lean proteins and some sort of food that is rich in calcium and vitamin B, whether that is dairy or an alternative dairy product.

It's not advised to completely cut out a food suspected of causing such problems as gassiness or bloating as you're losing those particular nutrients from your diet. Check with a dietitian or your doctor for suggestions.

"If you only eat beans or pulses once a month, you may experience a little bit of intestinal music or whatever you want to call it, but if you have them more routinely in sensible portions, then your body and your digestion starts to build up a tolerance and a capacity to digest those foods which are very healthy and very worth the effort in terms of including them in your diet," says Mardell.

Dietitians of Canada is showcasing a dozen new recipes incorporating healthy ingredients developed for their March Nutrition Month campaign. Here are three:

AVOCADO AND GRAPEFRUIT WINTER SALAD

This salad is a balanced entree because it calls for lean roasted chicken along with avocado and grapefruit, says Mardell.

"What I love about it is it includes avocado, which is considered a healthy plant-based fat. Winter salad grapefruit is in season right now so you're getting a very economical nutrient-rich fruit; that's a good idea as well. And any time you're able to incorporate a bunch of vegetables, whatever you have on hand, it just makes it better," she adds.

Cabbage is also a reasonably priced seasonal ingredient.

Dressing

15 ml (1 tbsp) lime juice

15 ml (1 tbsp) sugar

15 ml (1 tbsp) water

30 ml (2 tbsp) rice vinegar

15 ml (1 tbsp) fish sauce or soy sauce

1 Thai chili pepper, cut into fine rings or 2 ml (1/2 tsp) crushed hot pepper flakes

Salad

1 oven-roasted chicken breast (approx 400 g/0.9 lb)

1/2 Napa cabbage or Chinese cabbage (approx 500 g/1 lb), thinly sliced

60 ml (1/4 cup) fresh chopped cilantro

1 pink grapefruit

1 avocado, cut into strips

Fresh cilantro leaves, to serve

To roast chicken breast, place it on a lightly oiled baking dish. Cover with a sheet of parchment paper. Roast in a 200 C (400 F) oven for about 30 minutes (check doneness after 20 minutes).

Dressing: Mix lime juice with sugar, water, vinegar and fish sauce. Add Thai chili pepper.

Mix half the dressing with Napa cabbage and chopped cilantro and set aside to marinate at room temperature. Save remaining dressing for the last step of the recipe.

Slice off both ends of grapefruit and peel it down to pulp (no white film), following natural curve of the fruit. Slice grapefruit into fairly narrow rings (approx 5 mm/1/4 inch thickness) and cut each ring into quarters.

Divide cabbage onto two large serving plates, and arrange grapefruit and avocado pieces on each plate. Coarsely shred chicken breast and distribute pieces on the plates. Garnish with a few fresh cilantro leaves and drizzle with remaining dressing.

Makes 2 servings.

Source:

BROCCOLI AND LENTIL SALAD WITH TURMERIC YOGURT DRESSING

A salad of broccoli and lentils is economical and nutritious. Yogurt in the dressing provides dairy to the diet.

Prep Time: 10 minutes

Total time: 20 minutes

Dressing

60 ml (1/4 cup) Greek yogurt (2 per cent MF)

60 ml (1/4 cup) mayonnaise

10 ml (2 tsp) whole-grain mustard

10 ml (2 tsp) honey

5 ml (1 tsp) white wine vinegar

1 ml (1/4 tsp) ground turmeric

Salt and pepper, to taste

Salad

750 ml (3 cups) broccoli florets (approx 1 head of broccoli)

250 ml (1 cup) halved cherry tomatoes

250 ml (1 cup) cooked green lentils

125 ml (1/2 cup) finely chopped red onion

125 ml (1/2 cup) sliced toasted almonds (reserve some for garnish)

In a small bowl, whisk together dressing ingredients. …

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