A traditional Pumpkin Scone from Starbucks has 480 calories, 17 g fat, 78 g of carbs, 43 g of sugar and 6 g protein. Sigh...that's like having a couple of chocolate bars. So, I wanted to create a scone that I'd eat too...and guess what...we like it even better than the original. I tested them side by side.
Our mission: make a soup with a list of healthy ingredients and see if my picky eaters might prefer bok choy to their usual green vegetable of choice, -- which is broccoli -- on occasion. My plan was for a vegetable-broth-based turkey soup, also including lentils, sweet potatoes, cauliflower, and squash with whole wheat pitas for dipping. What could possibly go wrong?
In my books, turkey makes the best stock for soup because it has so much flavour and body. Normally, I suggest making a proper, long, slow-cooked stock or using turkey bones left over from a roast turkey As a shortcut I'm making an express stock by simmering a turkey leg while prepping the rest of the ingredients.
The challenge presented to me was to come up with a lunch that was suitable for an entire family while using as many of a specific list of ingredients as possible. In this instance, my ingredient list was as follows: bok choy, apples, turkey, walnuts, lentils, whole wheat pita, edamame, squash, sweet potatoes, ricotta cheese, bananas and cauliflower.
As we head into the last of our challenges, for these 12 ingredients, no doubt you've already been inspired with some new ways to cook with all of them. For the last challenge, we have to dig deep and use every single one of the ingredients to prepare a smorgasbord (why is that word so funny?) of recipes still abiding by the same principles of nutrition and balance. Let's do this!
For my challenge meal, the main event would be a big salad. What else are you going to do with uncooked foods in the summer? I can't stand raw beets or broccoli, so I decided on carpaccio: paper-thin slices of (vegetable) flesh marinated and tenderized in olive oil and lemon juice, served on a bed of arugula, with anything else that would add vitamins and fibre, without clashing, flavour-wise.
This peach and berry crisp is a super easy way to use summer berries in concert with any stone fruit like peaches, nectarines or plums. The filling is entirely sweetened by the natural sugars in the fruit. To reduce the fat and sugar, reduce the crisp topping in half so you'll have more fruit than topping.
If we are told to limit our intake of saturated fat, but increase our intake of coconut (which contains saturated fat), how does this make any sense? Is coconut good for us or not? Coconut is in fact a nutritious superfood that is rich in fiber, vitamins and minerals. It's incredibly healthy, nourishing and versatile.
Superfoods are a category of foods found in nature; they are superior sources of essential, super-power nutrients -- nutrients we can't make ourselves. They are the most powerful foods on the planet, and are powerhouses for the transformation to a slender, healthier you. If you are what you eat, why not be super?
Nothing says comfort food like millet. As the evenings get chillier, it's a wonderful, warming food to tuck into and is one of the most unique and wholesome grains out there. Try adding the produce you already have sitting in your fridge, and create a delicious sauce to add protein, fibre, and chlorophyll to the mix. Here is what I put together, in less than an hour!