Dr. Joe’s Chicken Paprikas

CHICKEN PAPRIKAS

½ cup canola oil
2 chopped onions
5 cloves of minced garlic
2 green peppers
3 tomatoes
½ teaspoon salt
½ teaspoon ground pepper
3 tablespoons paprika
15 pieces chicken with skin taken off (legs and/or thighs)
½ cup water

DIRECTIONS

Saute onions and garlic in oil until onions are translucent.
Add chicken and stir. Add chopped peppers, tomatoes,
salt, pepper and paprika. Stir. Add ½ cup water. Stir.
Cook 45 minutes on low heat. Place on bed of rice, dress
with parsley.

chicken-paprikash

Advertisements

Dr. Joe’s Cabbage Noodles

FLAX FORTIFIED CABBAGE NOODLES

2 Cups shredded green cabbage
2 tablespoons canola oil
1 cup chopped onions
2 teaspoons chopped garlic
½ teaspoon salt
¾ teaspoon black pepper
1.5 tablespoon paprika
2 tablespoons ground flaxseed

DIRECTIONS:

Saute the cabbage in 1 tablespoon of oil with occasional
stirring for 15 minutes. Stir in the flax seed. Set Aside.
In a separate pan, sauté the onions and garlic in 1
tablespoon of oil, add salt, pepper and paprika. Cook until
onions are translucent.
Add the cabbage and flax mixture and stir.
Separately cook two cups of noodles.
Stir the cabbage mix into the noodles.

Green Cabbage with Bowl of Spinach

Dr. Joe’s Goulash Recipe

GOULASH with tofu and hungarian paprika

Place enough canola oil in a 2 liter saucepan to just cover the bottom.

When the oil is hot, add two chopped onions and sauté until the onions are light brown and translucent.

Add two cubed tomatoes, a cup of cut green beans and three chopped peppers of different colors. Green, yellow and red are ideal.

Add 4-5 cloves of crushed garlic and a teaspoon of salt. Stir well.

Add 2 tablespoons of Hungarian paprika and stir well.

Peel about 10 red potatoes and cut them into approximately 2 cm cubes. Add these to the pot along with a cup of water. Stir well.

When the potatoes are starting to get a little soft, add two cups of mushrooms. Stir.

The goulash is done when the potatoes are soft, roughly five minutes after adding the mushrooms. At this point you can add more salt, depending on taste. A little black pepper may also be added.

In a separate pan, sauté some onions and garlic in a little canola oil. Take a one pound package of hard tofu and cut it into little cubes. Sauté tofu in the onion-garlic mix until the tofu starts to get a little brown. Sprinkle with paprika and keep cooking. Add a chopped red and a chopped yellow pepper. The tofu is done when the peppers get soft.

Place the goulash in a serving dish, and add the tofu mix to the top. Sprinkle liberally with fresh chopped parsley.

Enjoy!

(If you are the kind of person who likes to walk a little on the wild side, add a spoonful of sour cream. Even with this, the goulash will be low in fat. Your taste buds will thank you.)

Goulash soup

Weekend Tips from Diane – Travel Edition

It struck me yesterday that my diet habits change very drastically when I’m on “vacation”. The excitement of being somewhere different compels me to explore restaurants and eat out more often especially at places that aren’t available at home. Naturally, I forget about proper vegetable and fruit servings, portion control and eating regularly. It sometimes seems like there’s not much I can do about it. Visiting relatives means eating big meals with them all the time. Visiting friends means going out and eating too much. I am snacking all the time and trying new foods. It seems there is always a good reason to eat more than we can handle……

I thought about some things that have helped me be more careful with my diet when I’m on vacation and here they are!

1. Do groceries!
Find a grocery store where you can buy fresh fruits and vegetables. Fruits are something that a lot of people love, but for those who can live without it, it’s good to get your favorites. For example, I really like grapes and watermelon. Picking favorites will ensure that I will want to eat it and maybe even leave space for it. Find a way to get your favorite healthy foods.

2. First thing in the morning: Heathy Breakfast!
Eating a healthy breakfast starts your day of right. Opt for more fruits and even vegetables if you know that you will not be eating that much of it during the day.  Having oatmeal or whole wheat toast also helps with your day’s fibre intake.

It’s not that after eating a really wholesome breakfast, you can forget about eating well for the rest of the day, but it helps me reach a healthy standard when I know I will be BBQing with family, eating at restaurants (probably more high fat/high sodium) or too busy sightseeing to stop for a decent meal.

3. Set aside one meal where you pay more attention to the nutrition in your meal!
As a student, traveling means spending more money. Doing groceries saves money and helps me stay healthy. I like to save money and watch my total caloric intake very carefully while I am away.  I pick meals or days where I make sure I eat lower calories or just get more nutrients in much the same manner as I watch every dollar I spend.

I hope these tips are helpful! I admit that I don’t always follow them, but having them at the back of my mind helps keeps me in line.

How do you eat when you travel? How do you remind yourself to stay on top of your nutrition? What are some of YOUR tips?

With a satisfied stomach,
– D the Intern

Deep Dark Chocolate Cake

I discovered this chocolate cake cake recipe with an interesting twist. The recipe uses beetroot as a sweetener which lowers the amount of sugar in it! I think the idea is great to use to practice reducing sugar use.

I have a list of things that I think are weird enough to be cool. (Like a platypus? How is it part duck, part frog, part beaver? That’s not the case of seals though…) Anyways, I think beetroot in cake was weird enough to be cool so I decided to try it out and see. Hope you all enjoy!

Dry Ingredients (Combine First!)
– 1½ cups self-rising flour (buy it! Or make it yourself!)
– 1/4 cup finely ground almonds
– 5 tbsps cocoa powder
– 1 tsp baking soda
– 1/4 tsp salt

Wet Ingredients (Combine Second, Then add Dry Ingredients)
– 3 large eggs
– 3/4 cup sugar
– ½ cup beets, peeled and finely grated
– ½ cup buttermilk (buy it! Or make it yourself with white vinegar)
– 2 tbsps strong black coffee

For the icing, you need:
– ½ cup dark chocolate, cut into pieces (melted on a double boiler)
– 2 tbsps strong black coffee
– 2 tbsps honey

self-rising flour (can be bought pre-mixed or for every cup of flour, add 1.5 tsps of baking powder and 0.5 tsps of salt)

Notice the whole wheat flour? 😉

Make the icing in a double boiler, chocolate is really sensitive to burning.

Happy Birthday to me!

Some tips: Use an 8′ springform pan if you have one. If you don’t like really really dark chocolate, use milk chocolate in your icing! Or maybe instead of 3/4 cup sugar for the cake, use 1 1/4 cup. This cake rises a lot so it serves up to maybe 15 people or more, so it’s a lot!! And if whole wheat is too much for you, split it half whole wheat and half white flour!

Another idea: make a raspberry couli to go with the cake, all you need is fresh/frozen rapsberries, syrup/honey and a blender.

Hope the summer heat is bearable for you all and, for those of you who went out to see F1, hope you all liked it! 🙂 I love Montreal!!!!

– D the Intern

Which RICE is the healthiest?

Rice is the basic food for millions of people across the world, and the varieties, I’ve discovered, are endless (100 000+!). One of the conversation topics I always have ready if there is ever an awkward silence at the dinner table is, “Would you rather have rice, noodles or bread exclusively for the rest of your life?” I would choose rice because I personally love stews and curries. What is your pick (Leave a comment!)?

Rice is first divided into 3 subcategories: short, medium and long-grain. Popular types that we come across frequently here in Montreal and North America are Brown, White, MinuteRice, Parboiled, Basmati, Jasmine, Arborio and Wild-rice. However, note that within Jasmine and Basmati Rices, there is the choice between brown and white also.

What is the difference between brown and white rice anyway? Raw rice, also named “paddy”, is taken from the rice plant and divided into 1) brown rice, also called whole grain rice or “husked” rice, and 2) husks, which is the inedible part that grows with the grain. The brown rice/husked rice then goes through processing to arrive at the final product, white rice. The general rule is “the whiter the grain, the lower the nutrient content,” exceptions are parboiled rice which is pretreated to contain more nutrients.

Through this milling process, the brown rice is stripped of it’s bran layer and the germ (the embryo of the rice) is lost, leaving the starchy endosperm known as white rice. These losses contain the vast majority of the nutrients in rice, such as vitamins, fibre content, trace elements and mainly, B-complex vitamins (B1, B2, B3, B5 and B6) as well as vitamin E. Which is why it is always best to choose brown rice over white rice, even though both are low in sodium and high in potassium which helps the body maintain it’s water balance. Wild-rice also has similar benefits as brown rice.

Here’s a breakdown of nutritional contents of different rices per 2 servings (approx. 1 cup cooked).

*Daily Value based on a 2000 calorie intake diet
*Glycemic Index: Measure of the effect of carbohydrates (sugars) on blood sugar levels. So the faster the carbs break down into sugars (starch -> glucose), the faster blood sugar will spike (bad). So we want to avoid High GIs to balance our blood sugar levels and stick with Low GI foods.  For more info on GI.

I’m thinking of making coconut curry to go with Brown Rice! Be on the lookout with our Facebook Fan Page or follow us on Twitter!

D the Intern

Ernie’s Success Story

I have a friend that I have known since kindergarten. Let’s call him Ernie.  As long as I have known Ernie, he has been on the pudgy side.  He was never obese but could always stand to lose a few pounds.

Earlier this year he started asking me nutrition questions.  He would call me, text me, email me and I started to realize that he was serious about changing his eating habits. Ernie is a bachelor and lives alone.  He didn’t used to cook for himself .  I am not really sure how he ate.  All I know is he had an epiphany and new he needed to make some changes. He was always semi active with golf, tennis and skiing but he suffered from back issues.  If his back was out then he was not active at all.  Since losing over 20 pounds his back is better and he enjoyed a lot of tennis this summer.  Actually, he is now active at least 5 times a week!

Ernie made and continues to make small dietary changes.  Each change that he makes is something that is manageable for him.  For example, he switched from white refined pasta to whole wheat.  He did the same for all breads and other grains like rice. He believes one of his keys to success was cutting out all refined processed white foods. Whole grain is more satiating than white resulting in less calories consumed which leads to weight loss.

Ernie started to scrutinize his portions.  This was a significant step in reducing his calories. Ernie started cooking more and learning how to prepare food in a healthier way.  He had a few cooking disasters along the way like burnt sweet potato fries but that is part of the learning process.  Cooking mistakes always lead to greater success later on.

I guess the biggest change that Ernie made was developing an awareness of what he put in his mouth.  I don’t think he ever thought much about it before.  He was at my house over the weekend and it got to be supper time but he didn’t want to eat with us because he was expected at his parent’s house for supper.  I could tell he was hungry and Richard offered him some homemade wrap pizza he had just made.  Ernie took 3 small slices equivalent to one bread serving just to tide him over.  In the past, he probably would have eaten a lot more at our house and then gone for supper anyway.

Why is Ernie so successful?  You can read about all of his changes here in his own words. But, in my opinion the reason he doing so well is simply because he was ready!