Thursday, October 20, 2016

Which of the following has the most fibre per 1 cup?

Avocado, pureed 
Kiwi, sliced
Apple with skin  
Acorn Winter Squash, baked
Potato, baked no skin

Avocado has the most fibre.

Avocado 15.6 grams. Florida can boast having the first avocado tree in North American. However, today 80 % of the crop comes from California.

Acorn Squash 9 grams. Winter squash has a hard thick skin and a firm interior which needs to be cooked longer than summer squash such as zucchini and pattypan.

Kiwi 5.4 grams.  Kiwi is also known as the Chinese gooseberry.  Its sweet/tart flavour is unique among all fruits.

Apple 3 grams. There are thousands of apple varieties to choose from with a range of different colours, textures and flavours.

Potato  0.9 grams. Russet potatoes are also known as the Idaho potato, or baking potato. They have a high starch but low moisture content which makes them best for making french fries.

From USDA Food Composition Database

Tuesday, October 18, 2016

Simple Chicken Chow Mein

Looking for a fast simple dinner to it is!

Serves 6
2 tablespoons soy sauce
1 teaspoon vegetable oil
1 teaspoon honey
1 clove garlic, minced
2 boneless, skinless chicken breasts, cut into strips
4 cups chow mein noodles

1 tablespoon cider vinegar
2 teaspoons honey
2 tablespoons soy sauce
1 tablespoon tahini
2 teaspoons cornstarch
2 teaspoons fresh ginger root, minced
1 clove garlic, minced
1 red bell pepper, seeded, cut into strips
1 cup broccoli florets
2 carrots, sliced
1 celery stick, sliced thinly
2 handfuls green beans, trimmed, cut into 1” pieces
1/2 cup bean sprouts

Combine soy sauce, vegetable oil, honey and garlic together in a small bowl.  Add chicken strips, mix well, cover and place in refrigerator while preparing the rest of the dish.
In a large pot of boiling water cook chow mein noodles 3 minutes or until cooked.  Drain and rinse under cold water and set aside. 

In a separate bowl prepare the sauce.  Combine cider vinegar, honey, soy sauce, tahini and cornstarch.  Stir and set aside.  Heat wok over medium high heat.  Add chicken and stir-fry until cooked through and no longer pink.  Remove chicken and set aside. Add ginger and garlic to wok, stir-fry 1 minute, then add red bell pepper, broccoli, carrots, celery and green beans.  Stir-fry until tender, about 5 minutes, adding a little water if bottom gets dry.  Add sauce, bean sprouts, chow mein noodles and chicken.  Stir until thick then serve.  

Wednesday, October 5, 2016

Healthy Food and Eating Program | Eat Better | Feel Better

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Introducing Cooking Reboot:  A 4-week online program that will reboot your love for food and cooking.  Starts November 2nd.  Receive a 50% discount by using the coupon code novembercooking.  Register today at

Sunday, September 25, 2016

Cheddar and Stilton Biscuits

--> This recipe is taken directly form Bon Appetite October 1999 Magazine.  I found it while looking for Thanksgiving recipes.  It would be superb with winter/fall soups, and is super simple to make.  

Cheddar and Stilton Drop Biscuits

Makes 12
2 ½ cups unbleached
all purpose flour
2 tablespoons sugar
1 tablespoon baking powder
¾ teaspoon cream of tartar
½ teaspoon salt
7 tablespoons chilled unsalted butter, cut into ½ pieces
1 cup (packed) coarsely grated sharp cheddar cheese, chilled
½ cup coarsely crumbled Stilton cheese (about 2 ounces), chilled
1 ¼ cup chilled buttermilk
1 large egg

Preheat oven to 375 degrees F.  Line two baking sheets with parchment paper.  Whisk first 5 ingredients in large bowl to blend well.  Add butter and rub in with fingertips until mixture resembles coarse meal.  Add both cheeses; rub in with fingertips until cheeses are reduced to small pieces.  Blend buttermilk and egg in small bowl.  Add to flour mixture, stirring just until dough is evenly moistened.
    Using 1/3-cup dough for each biscuit, drop 6 mounds onto each prepared sheet, spacing 2 to 3 inches apart.  Bake biscuits 20 minutes until golden brown and tester inserted into center comes clean.  Serve warm

Monday, September 12, 2016

Greek Salad

Ingredients for Greek Salad
This recipe was in the September RTTR Newsletter.  It has avocado in it which always makes a salad taste better!  If you are not on our subscriber list, then you can sign up by entering your email in the box on the left hand side of this page.  Enjoy!

Greek Salad

Serves 4
2 large tomatoes, chopped into bite-size pieces
1 medium cucumbers, cut into bite-size pieces
1/2 cup pitted kalamata olives sliced in half
1/2 small red onion thinly sliced
1/2 cup feta cheese, crumbed
1 1/2 teaspoons fresh oregano chopped
1 avocado, peeled and sliced
4 tablespoons olive oil
2 tablespoons fresh lemon juice
Salt and pepper to taste

In a bowl combine tomatoes, cucumber, olives, onions, feta cheese, avocado and oregano.  Add olive oil and lemon juices.  Toss to coat.  Season with salt and pepper.