Cupcakes- Easiest ever

These are the easiest moist cupcakes you can throw together within minutes, and best of all you are likely to have all the ingredients in your pantry. The recipe is from an old magazine clipping, but I've added a few tweaks to my taste. We didn't have a reason to bake, just that my daughter (no.1) woke up this morning with a desire for 'fairy cakes'. And since Daughter 2 can now tolerate eggs in baked foods (yippee!), I thought it would be fitting to celebrate with cupcakes and brighten up a gloomy Autumn day.

Ingredients

1 1/2 cups all purpose flour
2 teaspoons baking powder
3/4 cup granulated sugar
2 eggs, beaten
1/2 cup milk (Optional: I added 2 heaped tablespoons low fat sour cream)
1/2 cup sunflower oil
1 pinch salt
1 teaspoon vanilla extract

ICING: Icing sugar and fresh lemon juice (use water if you prefer)

Directions

Preheat the oven to 180 deg C (350 deg F)
Line a muffin pan with paper moulds.
Combine all ingredients; try not to overmix.
Spoon the mixture into the muffin tray.
Bake for 10-15 minutes, or until an inserted skewer/toothpick comes out clean. Note that the cupcakes do not brown.
Cool on a wire rack.
Combine icing sugar and lemon juice/water to form a thick paste.
Spoon icing onto cooled cupcakes, decorate as desired and allow to set.

Makes 12 cupcakes.

Mac and Cheese- Really simple comfort food

Now that the Summer holidays are officially over, it feels like Summer itself has decided to simultaneously disappear, at least in my part of the world. The last few rainy days have made me think of hearty stews and chunky vegetable soups, and the trusty comfort of mac and cheese.

This old recipe is at least 25 years old and I made sure I kept a copy of it from my mom's coveted recipe book before I left home. It is so simple, you'll wonder why you ever stood over a lumpy pot of bechamel sauce, trying to squash those lumps away (and hoping no one in the family notices them).

I improvised with ingredients I had in the house- I use Penne instead of macaroni, and Polish sausage instead of bacon. To make this dish lower in fat and calories, I usually use less butter and add some canola oil while frying the bacon. I sometimes add frozen peas to the mix if I don't want to cook vegetables separately. You can use a lower fat cheese, like mozzarella, in the sauce, but I recommend using at least some cheddar for the topping. Of course, you can use partly skimmed/ skimmed milk. I always leave out the eggs due to my toddler's egg allergy, but I recommend trying the eggs at least once as it adds another element of comfort to this home favourite.

Macaroni and Cheese recipe

250 g macaroni
125g rindless bacon, chopped
1 large onion, chopped
1 clove garlic, crushed
50 g butter/ margarine
50 g all-purpose flour
2 cups milk
Few drops of Tabasco sauce
1 cup grated Cheddar cheese
Salt and pepper to taste
Optional: 2 eggs, beaten

Topping
1/2 cup grated cheddar cheese, 4 Tablespoons parmesan cheese

Cook macaroni as directed, drain and set aside.
Fry bacon, garlic, and onion in heated butter for a few minutes.
Add flour and stir until blended.
Gradually add milk, stirring until mixture is smooth and boils.
Add Tabasco sauce, cheese, salt and pepper.
Stir until cheese melts.
Remove from heat and if including, stir in beaten eggs.
Add sauce to hot, cooked macaroni and stir until blended.
Turn into a greased oven-proof casserole dish and sprinkle cheese over.
Bake at 180 deg Celsius/ 350 deg F for approximately 30 minutes.

Garlic and Herb Pull Apart Bread: Simple Pleasures (but less salt, please)

For me there are some simple little things that make life more pleasurable- sunsets, crisp fresh sheets, sun-ripened peaches, nuzzling into my toddler's baby-soft skin, and hearing my girls laugh and watching them play.

When it comes to food, few things can beat experiencing a loaf of freshly baked bread: the earthy aroma of yeast, therapeutically kneading the dough to get the perfect consistency, the challenge of getting the yeasty dough to rise, and then the anticipation and waiting while it's in the oven. Then the comforting aroma, the crispy outside, and the soft fluffy warm inside- simple pleasure.

I have always tended to steer away from baking my own breads, either because I don't have enough time, or mostly because when the urge to bake hits I never have yeast in the house (or the yeast's expired). But I've been doing some studying lately and while researching a topic for an assignment, I came across this scary fact: About 80% of our salt intake in the Western world is from processed food, and bread is often a significant source of salt for many of us. What's more is that the food industry largely controls the world's salt consumption (except in a few countries where it's regulated).  Our need for salt is a learnt taste that can be unlearnt, not to say that we all need to have salt-free diets, but we can all benefit from less salt in our diets to lower our risk for developing high blood pressure, particularly if you're over 40, are African American, have diabetes, or have pre-hypertension- this alone makes up 70% of the US population.

So it came about one day (in the midst of a heatwave) that I ran out of bread with no plans to head to the shops, that I thought of making my own bread (with less salt, of course). Here's a recipe that is so easy and very versatile- you can add different garden fresh herbs, or cheeses, like feta or parmesan, or even olives and sundried tomatoes. Provided you're not tempted to eat the entire loaf, you'll be cutting down on salt too.


Garlic and Herb Pull Apart Bread


Adapted from http://www.taste.com.au and the fabulous Pastry Affair

1 1/2 cups tepid water (warmish)
2 teaspoons active dry yeast
2 tablespoons extra virgin olive oil
3 cups all-purpose flour
2 teaspoons salt
1/4 cup extra virgin olive oil (or butter)
3 garlic cloves, crushed
1 tablespoon dried mixed herbs (or 3 tablespoons fresh herbs, finely chopped)
1/4 cup finely grated Cheddar cheese

Combine water and yeast and set aside for 5 minutes in a warm, draught-free place, or until frothy.
In a large mixing bowl, combine flour, oil and salt. Make a well in the centre and combine with the yeast mixture to form a dough.
Knead the dough on a lightly floured surface for 7 to 10 minutes or until the dough is elastic.
Place the dough in an oiled bowl and cover with plastic wrap or a damp tea towel.
Set aside for about 1 1/2 hours or until doubled in size.
Combine the herbs, olive oil, and crushed garlic in a small bowl.
Punch down the dough.
Pull apart small pieces of dough, dip in the herb mixture and line the base of a standard-sized loaf pan.
Sprinkle a third of the cheese over this layer, continuing the layering process to three layers.
Cover with a tea towel and set aside for an additional 30 minutes or until dough has doubled in size.
Preheat the oven to 180 degrees C (350 deg F).
Bake for 25-30 minutes until golden and loaf sounds hollow when tapped on base.
Best eaten fresh out the oven.

Simple Roast Chicken: A Taste of Childhood

I remember my childhood Sunday lunches to be long lazy affairs around the pool, with delicious roasts or barbecues- lamb chops, chicken and boerewors (a South African traditional sausage)- and a variety of salads- always the standard lettuce-cucumber-tomato combination, and maybe carrot salad, coleslaw and potato salad. Somehow I recall always being roped into helping my mom in the kitchen while the rest of the family disappeared, which in retrospect seems unfair since I am the youngest of three children. But I think I at least learned a few things while helping out in the kitchen, and it likely fuelled my interest in cooking from an early age.

One of my family favourites is my mom's roast chicken. It's a classic dish with many variations, but there's something about the sweetness of childhood memories that's makes the familiar aroma and flavour combination my all time favourite. To reduce preparation and cooking time my mom would use chicken pieces instead of a whole chicken, which she would marinate the night before. Of course, this recipe is suitable for the barbecue too, and for a decadent burst of flavour, try a basting of melted butter, garlic and lemon juice.

Recipe Ingredients

10 Chicken pieces, fresh and free range preferable and trimmed of excess fat
1 tablespoon Montreal style chicken spice mix (or any other chicken spice mix)
1 teaspoon curry powder
Soya sauce to coat chicken (about 1-2 tablespoons)
Salt to taste (some spice mixes already contain salt, so be careful not to over-salt)
1 small grated onion (beware the tears!)
1 teaspoon mixed herbs
Lemon juice (optional)

Combine chicken with all the ingredients until well-coated. Store covered in the refrigerator overnight, or for at least 1-2 hours to allow the flavours to marinate.
Arrange chicken pieces on a roasting tray and place under the grill/ broiler for approximately 10 to 15 minutes on each side until golden brown and cooked through.
Serve hot with a side salad and fresh Garlic and Herb bread.

Salmon and Ricotta Phyllo Parcels: Wonder food

If there ever was a wonder food, I think salmon fits into this profile. Along with other fatty fish and seafoods, it is rich in the long chain omega-3 group of fatty acids known to have numerous health benefits:

• There is convincing evidence that eating one to two servings of fatty fish per week can lower your risk for dying from heart disease by more than one-third, by lowering blood pressure and lowering triglycerides.
• These fats are essential for the optimal development of brain and nerve development in the fetus and in infants, so it is essential if you are pregnant or breastfeeding.
• If you suffer from joint pain like rheumatoid arthritis, it can help to reduce joint tenderness and lower medication.
• Regular fish consumption may also benefit depression, Alzheimer's Disease, and is associated with lowering risk for certain cancers.

Now if you're like me and flinch at the high price of fresh salmon, don't despair as there are other ways to get your dose of omega-3's without breaking the bank. Fatty fish and seafood such as mackerel, sardines, shrimp, light canned tuna, herring, and pollock are other sources of this wonder oil. 

Don't be tempted to use flax seed oil supplements (or other plant sources of omega-3 fatty acids) as a cheaper alternative to duplicate the benefits as their health properties haven't been proven to be comparable to fish oils.

Note that shark, swordfish, king mackerel and tilefish (or golden bass/golden snapper) are high in mercury and should be avoided if you are pregnant, breastfeeding or a child.

On the other hand, you can always opt for canned salmon, which is much more affordable and is also an excellent source of calcium if you eat the soft bones. Here's a recipe idea that is great as a starter or main course that's also relatively healthy. Phyllo is much leaner that puff pastry provided you go slow on the butter or use oil instead. Ricotta cheese is generally a lower fat cheese compared to cream cheese and hard cheeses like cheddar and feta, and it's low in salt.

Salmon and Ricotta Phyllo Parcels

Ingredients

2 small heads of broccoli, broken into small florets

2 garlic cloves, finely chopped

3 sprigs scallions/green onions, chopped

1 small can pink salmon (210g), drained and flaked

250g ricotta cheese

Salt and pepper to taste

1 teaspoon lemon juice

1 teaspoon mixed dried herbs

Ready-made phyllo pastry, defrosted

Canola oil/butter for brushing

Directions

Preheat oven to 180 deg Celsius (350 deg F).

Braise the broccoli and garlic in a little oil for a minute or two, then add a little water, reducing heat to a simmer until just tender (about 3-4 minutes) then drain.

Add salmon, including mashed up bones for an excellent source of calcium.

Combine with ricotta, herbs, scallions, lemon juice, and salt and pepper to taste.

Roll out a sheet of phyllo pastry, covering the remainder with a damp paper towel to prevent drying out. On a clean work surface, brush sheet lightly with oil.

Fold sheet in half and cut it in half so that you now have two rectangles.

Spoon filling into the centre of each rectangle.

Scrunch up the edges to form a parcel, leaving the top open.

Place on a greased tray.

Brush pastry lightly with oil.

Repeat with the remaining filling and phyllo.

Place in the preheated oven for 20-25 minutes until crisp and golden.

Serve immediately with a fresh garden salad, or make smaller parcels and serve as a starter.

Flavoured Milk: What's all the Fuss?

I have a confession to make- I give Fussy Toddler flavored milk… Even after all the publicity about banning this controversial beverage from school cafeterias across the USA (read more at Jamie Oliver's Food Revolution). To be fair to myself, the reason I have given in to this ‘vice’ is that I’m concerned about said Toddler’s low calcium intake. Despite regularly offering her other rich sources, like cheese, tofu, beans and yogurt, being as she is, she will eagerly wolf down these foods today, only to reject them completely tomorrow, so there is no regular calcium source that’s as convenient as milk, and she drinks it almost everyday.

So what's all the hype about banning flavored milk from schools? It appears that the initial reason was to encourage milk consumption with the aim of improving nutritional quality and to discourage high intakes of sugary beverages, such as soft drinks (pop) and fruit juices. 

The findings of a fairly recent study of over 7000 children published in the Journal of the American Dietetic Association supported the inclusion of flavored milk for school children and adolescents, finding a positive influence on nutritional status with no effect on weight. Sugar intake did not differ between milk drinkers and non-milk drinkers. Bear in mind this study was funded by the Dairy Council.

Still, childhood obesity statistics in the US are alarming. The Centers for Disease Control and Prevention (CDC) report about 17% of children and adolescents between ages 2 and 19 are obese. Also, certain racial and ethnic groups, particularly in low-income societies, are at much higher risk. There is an urgency that we need to do something about this epidemic, and I guess sugar-loaded milk was an easy target.

Is it a step in the right direction? Children learn to eat a certain way through a variety of factors: it begins in their homes, but elements such as peer pressure, media, taste preferences (we all have a hedonistic preference for sweet things), and access to food/food availability, all influence their food choices. So yes, I think it is a very good place to start. With the right 'marketing', clever nutrition education and health promotion in schools, it can be very successful. All school districts are also revamping their menu's to reduce bad fats and sugary foods, and hopefully using innovative ways to encourage more fresh fruits and vegetables.

Until I get Fussy Toddler (Daughter #2) to drink plain milk exclusively, here are some strategies I use in the meantime:
I try to offer plain milk regularly, especially when her sister is drinking it, in a special cup with a colourful straw, and that seems to work sometimes. I prefer to use chocolate milk mix powder or strawberry-flavored syrup mixed with plain milk instead of buying the pre-made flavored milk, because I can easily control how sweet to make it (I use just enough to flavor it). Secondly, most commercially available flavored milks contain 1% fat, whereas I prefer to use 2% or whole milk for my petite toddler who could do with the extra calories. Other ideas are flavoring milk with blended fruit, offering smoothies, or adding a few drops of vanilla extract and honey to vary the taste. With the heat, I've also been making yogurt pops, which are the current favorite.Very occasionally I buy chocolate milk from the store as a treat for Daughter #1, and by diluting it with plain milk they both find it just as acceptable!

Egg-free Cupcakes: Bittersweet Birthdays

Recently my daughter (Daughter #1) celebrated her fourth birthday. In the past few months, it's as if she has really blossomed out of her little shell. Although I feel as if I still have a little shadow that follows me around everywhere, even at home, it's become less intense. In the early years, she used to burst into tears if a stranger even looked at her, then later on it would be a certain glare that clearly communicated "don't come any closer!", even to friends and relatives. Any social occasion was always very stressful for me, as it entailed her sitting on my lap the entire time, or crying if I didn't carry her around with me everywhere I went. Adult conversations were almost impossible, and play dates were frustrating. I started to think there was something wrong with my parenting skills, that I wasn't challenging her to socialise and that I was being overprotective. Then Daughter #2 came along, and suddenly all the guilt evaporated: like almost complete opposites, Daughter #2 is friendly, outgoing, adventurous and independent. Same parenting, different personality. Even Daughter #1 notices the difference. The other day, she asked me why her sister 'talks to everyone' and I explained that she's being friendly and enjoys meeting new people.

The last four years have been testing and trying, but as we celebrate Daughter #1's birthday and proudly reflect on how she's grown and matured, it is also with a bit of sadness as I realize my Baby is growing up!

All the Birthday Girl requested were cupcakes with pink frosting and sprinkles to celebrate her day, so I thought I'd give these a try. Of course, to accommodate my toddler's egg-allergy, I needed something egg-free, but I wanted to avoid the usual banana muffin-type cupcake. I was impressed with the texture- not too heavy and moist -and my idea of using evaporated milk added a richness and depth of flavour that I like. I must admit that I don't think they would be as tasty without the buttercream frosting, but then again, a cupcake is not quite a cupcake without frosting!

Egg-free Birthday Cupcake Recipe

Adapted from Chef Chloe's Vegan cupcakes

Ingredients

1 1/2 cups all-purpose flour
1 cup granulated sugar
1 teaspoon baking soda
1/2 teaspoon salt
1 cup evaporated milk (or coconut milk, non-dairy milk, or water)
1/2 cup canola oil
2 teaspoons pure vanilla extract
2 tablespoons white vinegar

Directions

Preheat oven to 350 degrees F (180 degrees Celsius)
Combine flour, sugar, baking soda, and salt in a mixing bowl.
In another bowl, combine the milk, oil, vanilla and vinegar.
Combine the wet mixture with the dry ingredients until completely mixed.
Pour batter into a lined cupcake baking pan.
Bake for 15-20 minutes, or until an inserted toothpick comes out clean.

Buttercream frosting

1/2 cup softened butter or margarine
3-4 Cups icing sugar
3-4 tablespoons milk
1 teaspoon pure vanilla extract
Few drops food colouring

Combine all ingredients.
Beat until creamy (about 1-2 minutes).
Add more milk if necessary to reach spreading consistency.
Spread on cooled cupcakes.

This gives you an idea of the texture- a bit denser than with egg, but equally delicious.

Happy Birthday my Sweetie Pie!

Food with Conscience: Healthy Summer Holiday Eating

We've just returned from a great holiday in Washington DC, conveniently timed with Husband's long-time wish to attend the 111th annual US Open. We courageously decided to drive the 10 hours instead of flying, but chickened out 6 hours later by staying over at a popular hotel chain, with complimentary breakfast. There aren't many safe food options in the middle of nowhere, so we decided to play it safe and ordered hamburgers, fries and a high calorie salad (yes, ranch dressing with croutons) from a well-known food chain. The breakfast offered good variety, but turned out to be not very satisfying. Everything was plastic, including the food. Less than an hour later, my 4 year old was ready for a snack (and she had had a substantial-sized breakfast). So we jokingly called it the 'Dollar store' breakfast- looks good but will probably not last long.

When we arrived in Washington, I was pleasantly surprised by the number of healthy eating-out options available that are also child- and budget-friendly, all within walking distance from our hotel (Dupont Circle area). By healthy I mean amazing on-site open flame stone baked flat-breads such as that found at Cosi, who offer fresh sandwiches with wholesome toppings (with a side of baby carrots or chips with each meal) and the Mexican Grill Chipotle, who make a delicious gourmet burrito (see picture below) stuffed with cilantro-lime rice, black beans, a variety of barbecued meats, and fresh salsa and guacamole. Panera Bread offers yummy breads and pastries, but we opted for a refreshing strawberry poppyseed and blueberry salad, and the Sierra Turkey on Asiago Cheese Focaccia with smoked turkey, chipotle mayonnaise, field greens and onions. With our South African roots, Nando's Peri Peri Chicken is a firm family favourite, so we were happy to stumble upon one close by. The chicken marinade can be spicy for some kids, so opt for the lemon and herb sauce that has less of a zing (or the kids menu), but there are options like corn on the cob and fresh Portuguese rolls to complement the meal as an alternate to fries, and pita's and wraps. A whole chicken plus two large sides comes to less than $24.

If you're heading to the Capital, the frozen custard at the Shake Shack is creamy-delicious and so nice in the summer heat. Also good to know that all their dairy is hormone-free. The burgers looked good, but we didn't get to try them.

All restaurants have a kids menu, though we preferred to order two adult portions for all four of us. Most meals came to no more than $25-30 per meal. We always carried chilled bottled water, so there was no need to buy any drinks.

Incidentally, on writing this post, I discovered that three of the four restaurants we visited were chosen as one of America's 10 Best Family restaurants 2011 by Parents Magazine. Coming from Canada, we weren't familiar with these restaurant chains, so I was quite pleased to see our parent radars seem to work very well! Kudo's to Husband who picked many of our meals.

While most people may associate holidays with overindulging, I think we left Washington with good 'food conscience', despite our initial 'plastic' food encounter!

The Chipotle Burrito- tastes as yummy as it looks.

Food Revolution Part II: Lighting fires

This week I was very interested to tune in again to see Jamie Oliver's Food Revolution, and it was all about shock tactics- getting people to see and feel the consequences of their food choices.
The first was teaching teens the concept of calories, where students were given the choice of a snack and then had to work off the equivalent calories they had just consumed by doing laps around an athletic field (with weighted backpacks). To give you an example, one orange needed 3 laps to be worked off, while a candy bar needed 11 laps. There were other things like overfilling a car with a week's worth of fast foods, and people sharing their life stories of what it's like to live with their diabetes, obesity, hypertension etc. There's nothing like lighting a fire under your behind to get you moving, and I think Mr Oliver and his team are doing a great job in getting people to change their eating habits, despite barriers from the LA school board.

In practice most of us don't have the luxury of these same sensory shock tactics, but in the days before I had kids when I was in full time practice, I used to share rooms with a family physician. I don't know exactly what she said to her patients, but some of them used to run into my office to make an appointment as if their life depended on it (which in many cases it did). Now that's excellent healthcare- getting patients motivated in such a way as to seek dietary and lifestyle advice as if a fire had been lit under them.

Also, if you're a fan of Dr Oz, you may find his June cover story in Time magazine to be interesting reading. It's one thing to dispense advice to change your lifestyle, but when you become the patient it's funny how things change- this article provides excellent insight into what it's like to be the patient with the disease, and how important it is to take your doctor's advice seriously.

Take some time today to honestly review your health- it may just save your life!

Tortillas: Avoiding 'sliced bread fatigue'

I think my girls and I have 'bread fatigue'. Okay, it might just be me (and something to do with this heat wave), but the idea of having anything bread-like for lunch today was not appealing. I already did pasta, Chinese noodles, English muffins, and pizza in the preceding days, so my options were few. Also, with temperatures soaring to 40 deg C, I was not going to drag my already cranky children to the grocery store. That's when I thought of making tortillas. I used to do a simple batter version- flour and polenta (maize meal) mixed with milk- but I think the recipe is packed away somewhere (we moved house recently). The recipe below is a simple dough version of tortillas and is healthier than the classic recipes that tend to use animal fat or lard. By adding wholewheat flour, I increased the nutrient and fibre content. It's so easy to make, and it provided an excellent activity for my preschooler who loves to help me in the kitchen. Nothing beats 'home-made' and to me, it tasted so much better than sliced bread!

Recipe

1 1/2 cups all purpose flour
1/2 cup whole wheat flour
1 teaspoon salt
1/3 cup vegetable oil
2/3 cup warm water

Combine flour and salt in a mixing bowl.
Add oil and water and mix together to form a dough.
Place the dough on a floured surface and knead until smooth.

Divide the dough into 10-12 pieces and roll into balls.
Place in the fridge for about 30 minutes (or more if you have time) to allow it time to rest.
Roll each ball out to about 6 inches (15 cm) in diameter, or to your desired thickness.
Fry on a good non-stick or cast iron pan - high heat if you want them soft, medium-high heat if you like them crispy. When bubbles start to form, flip over to brown the other side.

Food Revolution: Food for Thought

Lately I've been following the reality show "Jamie Oliver's Food Revolution- Season 2" and I must say, I was shocked by what I saw. Yesterday's episode showed Jamie asking 17-year-old students basic questions about food, something like "Where does butter come from- a cow, corn, or cheese?". You wouldn't believe the answers he got. This most basic lack of knowledge about where our food comes from really gets me fired up. It's no wonder we're facing a multitude of health problems related to poor diet.

Here's a preview of Jamie giving an education session to elementary school children, another eye-opener. Of course it's a good idea to include topics about nutrition and healthy eating in schools, but our homes should be the first place our children learn basic things, like what a tomato looks like.

Although my preschooler already has a keen interest in cooking and foods, I for one am making sure my girls are involved in shopping and cooking, and that they are aware of the benefits and pleasures of fresh, home-made, free-range, organic, locally-produced foods.

Blueberries, a Super-food: No mother's guilt today

Did you know there are only three fruits native to North America? Commercially viable fruits, that is. They are blueberries, cranberries and concord grapes. Blueberries have been labelled a superfood for their numerous health benefits. According to the USDA database of the antioxidant activity of over 40 different fruits and vegetables, blueberries rank among the highest on a per serving basis, and wild blueberries outranked cultivated blueberries.

Why blueberries are super:

Rich in Vitamin C- a serving of blueberries provides almost 25 % of your daily requirement.
Anthocyanins are the 'blue' in blueberries. They are members of the flavonoid group of phytochemicals that are thought to provide a whole host of benefits:
Like cranberries, blueberries contain a substance that can assist in preventing urinary tract infections by inhibiting bacteria attachment to the bladder wall.
They may aid in the prevention of cancer, particularly from eating wild blueberries.
Blueberries may help reduce stroke damage in the brain.
They may reduce the risk for heart disease by protecting blood vessels in the heart and potentially reduce the build-up of cholesterol in artery walls.
Blueberries also show anti-ageing benefits and may reduce the risk for Alzeimer's.
A more recent study showed an improvement in insulin sensitivity in a group of obese adults when supplemented with a blueberry smoothie over a six week period, suggesting anti-diabetic potential.

Before you overdose on blueberries and do a 'Violet Beauregarde' from Charlie and the Chocolate factory, take note that many of these studies have been conducted in animals and have yet to be translated to human studies.

I currently have about seven to eight different boxes of cereal in my pantry, not because I like it that way, but because I have two fussy palates to appease (they get bored easily) and a strong motherly and nutritionist's determination to feed my family well. Now that the weather's finally warmed up, this morning I decided to make a fruit smoothie. I mashed up some frozen wild blueberries, banana, low fat vanilla yoghurt, crushed bran flakes and some milk. No hand blender necessary. And the best part is it was lapped up without complaint and the kids got their boost of superfoods, fibre, and calcium. Healthy mission accomplished! No mother's guilt today.

Chicken and Vegetable Pot-Pie: How to get your children to eat their vegetables

Children's tastes and preferences change like the wind, at least my children's do. At one meal, my toddler and preschooler might guzzle down a chicken and vegetable stir-fry, only to completely reject it the next time it's served. So how do you get your kids to eat their vegetables? Perhaps you like to disguise them like Jessica Seinfeld does in her recipe book "Deceptively Delicious", sneaking things like spinach into chocolate brownies (yes, spinach!). Or maybe you can't bear to throw out another plate of untouched vegetables and have compromised by just about not serving them at all, relying on vitamin supplements and fruit instead. This is not meant to make you feel guilty- ask almost any parent and you'll find you're not alone.

I don't always get it right, but I've found a few things to be worth trying:

Perseverance
It's easy to get put off if your child rejects something the first time, but by offering a small piece every now and then will get them used to the idea and you may be pleasantly surprised.
Get them involved
At the grocer (or even better, in your garden) ask them to help you pick out a vegetable they would be willing to try; at home involve them in the preparation, safe things like rinsing or arranging them on a plate.
Be aware of textures
Daughter #1 is very sensitive to certain textures so she tends to dislike cooked mushrooms and peppers ('too slimy!').
Don't nag or get involved in a power struggle
I still use mushrooms and peppers regularly in my cooking, and Daughter #1 knows she will not be forced to eat them, maybe just asked to give it a try once in a while.
Variety
Colour, presentation and varied cooking methods will prevent boredom. Soups, vegetable kebabs, interesting dips or dressings, and stir-fries are worth a try.
Peer pressure
My toddler loves to get what everyone else in the family gets, even if it's a serving of Korean-style bean sprouts.
Set a good example
Do you eat your veggies?
Compromise
Don't feel bad if you land up peeling the cucumber or eggplant, or sprinkling cheese on cauliflower again, if it means they will eat it.

Which brings me to today's recipe. I know puff pastry is not the healthiest thing to eat, but making a pot-pie means you use less pastry than a pie with a base and you can combine it with almost any vegetable/meat mix you fancy. I used what I had in the house (I had some leftovers from a chicken I poached for some chicken soup), but I also like to use a mushroom/spinach/fish combination in a white sauce. I brushed the pastry with milk instead of egg as Toddler has an egg-allergy. The kids loved it, for today at least!

Chicken and Vegetable Pot-Pie

Ingredients

Shredded chicken from a whole poached/roasted chicken, skin removed
1-2 large cloves garlic, finely chopped
1 medium onion, chopped
1 punnet (200g) mushrooms, sliced
1 cup frozen peas
1 teaspoon dried herbs
1 small head of broccoli, cut into pieces
1 cup chicken stock
2 heaped teaspoons corn flour, adjust depending on thickness of sauce
Salt and pepper to taste
1 sheet puff pastry, defrosted in fridge
Little milk (or egg) for brushing pastry

Directions

Sauté onions and garlic in a little oil until tender.
Add mushrooms, peas, broccoli and herbs.
Toss in chicken.
Add about 1 cup of chicken broth/stock and bring to the boil.
Season to taste.
Combine corn flour with a little cold water and pour into the mixture. Let it boil until liquid thickens to a gravy consistency.
Pour the mixture into a pie dish.
Unroll defrosted pastry and cover the pie dish.
Use a fork to poke holes into the pastry to allow hot air to escape.
Brush pastry with milk (or beaten egg).
Bake at 180 degrees Celsius for about 20 minutes or until the pastry is golden brown.

The Wonders of Asparagus: Quick Asparagus and Ham Pasta

There are many reasons to include asparagus in your diet, especially when they are in season and they become much more affordable. Asparagus is part of the lily family- its cousins include onions, leeks and garlic- so it's no wonder this vegetable is so good for you.

Some facts: Asparagus is an excellent source of folic acid, potassium, thiamin, vitamin B6, rutin and glutathione.
Rutin is a bioflavonoid and has anti-inflammatory and antioxidant properties, as well as the ability to improve vitamin C uptake in the body.
Glutathione has powerful antioxidant properties. According to the Oxford Food and Fitness Dictionary,

It is used in the body to make glutathione peroxidases, chemicals that act as antioxidants, protecting red blood cells from damage and destruction by mopping up toxic free radicals. It is also needed for the action of insulin.

When shopping, choose asparagus that is bright green in colour, and has tightly closed compact spears. The white butts of asparagus are woody and inedible so avoid these if possible.
The best way to store asparagus is by placing a moistened paper towel around the tips and placing the whole bunch in a plastic bag in the fridge, or by standing the bunch upright in 2 inches of water in the fridge.

Here's a quick and easy pasta recipe - I like to add low fat cream cheese to my dishes to give it a bit of creaminess yet keep the calories down instead of using cream. 

Note to moms with fussy-eater-toddlers: I sprinkled grated cheddar cheese in my toddler's dish to increase the calorie, protein and calcium content.

Quick Asparagus and Ham Pasta

Ingredients

1 Onion, chopped

1 Clove of garlic, finely chopped
One sprig of fresh rosemary, finely chopped
20 spears of asparagus, cut into bite-size pieces
7 slices of ham, shredded
1 heaped tablespoon Low fat cream cheese
Salt and pepper to taste

Canola or Olive oil
Pasta, any shape
Parmesan cheese (optional)

Directions

Boil pasta according to package directions.
Steam asparagus in a over the pot of boiling water until crunchy but tender.
Heat a pan with a little oil. Sauté onions, ham and rosemary until onions are tender. Add the asparagus.
Turn off the heat and stir in the cream cheese until melted.
Toss the mixture into steaming pasta; moisten with a bit of milk or water if necessary and season to taste.
Top with finely grated Parmesan cheese if desired.

Shedding a few pounds - simply and sensibly

Today I thought I would share ten useful tips on weight loss based on what I've come across in practice over the years.

1. Drink Water first

We've all heard the recommendation to drink 6-8 glasses of water a day, but it is especially important when trying to lose weight. Control your appetite better by deciding if you’re really hungry or actually thirsty. Quench your thirst with a glass or two of water or caffeine-free herbal tea before deciding if you really need that extra helping or snack. Caffeine is a diuretic so drinking caffeinated tea or coffee will defeat the purpose of rehydrating your body. Also, if you're in the habit of adding milk (or cream) and sugar in your tea or coffee that’s extra calories that could be keeping you from reaching your goal.

2. Bulk up meals with Vegetables

Aim to fill at least half your dinner plate with a variety of vegetables - the fibre and high water content fills you up, with relatively few calories. Soups, salads, roasted veggies, and stir fries are all great ways to include vegetables. Go easy on the oils and dressings though.

3. Eat enough Protein

Most people skimp on this part of the meal, but it is important to have enough protein as it increases satiety levels- that feeling of fullness that helps you know you've had enough to eat. A typical example is this: substitute your turkey sandwich for a plateful of salads from last night's dinner topped with a whole chicken breast, avocado and a few pecans. Replace your bread with a few spoons of cooked pasta or cous cous thrown into the salad. You'll be amazed at how great you feel and it will likely prevent those mid-afternoon slumps.

4. Choose your Carbohydrates wisely

Choosing the right carbs at the right time is probably the most significant thing you can change in your diet, especially if you suffer from frequent dips in energy through the day, get sugar cravings (mostly with the mid-afternoon slump), or struggle to control your appetite. 

The physiology lesson: Refined carbohydrates and carbohydrates with a high glycaemic index are absorbed (as glucose) into the blood stream rapidly, which causes a surge in your insulin response (the hormone responsible for blood glucose regulation). Think of insulin as a 'building hormone' - it promotes fat storage and fat retention - so it makes sense to choose foods that don't cause surges in your insulin response, particularly if you are part of the growing population that has Insulin Resistance, a condition that can result in excessive amounts of insulin secretion and is a precursor to type 2 diabetes and other chronic lifestyle diseases (approximately 1 in 4 people in the US have this condition).

If bread makes you feel bloated and lethargic or just doesn't fill you until you've had at least half the loaf, try things like corn, boiled baby potatoes, pasta or brown rice. You may need to rethink your lunches especially if you're usually on the go during the day and rely on portable foods. 

Also, many people forget that fruit is a rich source of carbohydrates and tends to have a more favorable effect on blood glucose and insulin levels, so it is an ideal choice for snacks and is a great substitute for starches, which often need to be eaten with something.

5. Plan your meals

A few minutes a week of planning your grocery shopping and meals will go a long way in achieving long term change to your eating habits and managing your weight, not to mention improving your budget. Each week draw up a grocery list of things you will need for the week. If your pantry and kitchen are well-organized, it will be easy to identify items that need to be replenished. 

I usually browse the store flyers for specials every Thursday evening and draw up a shopping list, making a mental note of meals that I can make the following week. If you prefer to be less spontaneous and work with recipes and planned meals, then by all means draw up a week's worth of menu's. See what works for the family and adjust as necessary.

6. Eat in context 

Unless you're a socialite and eat meals out most days, eating in context means that it's OK to have a slice of cake on your birthday without feeling guilty, but it's not alright to have the rest of the cake for breakfast the morning after.
Make your calories count- whatever goes in your mouth should be worth it. At social gatherings scan the table for suitable foods to fill your plate. If you have little choice and don't want to be rude to the host choose the best option.
Summer strawberries dipped in expensive Belgian chocolate are a prudent choice compared to double chocolate fudge brownies topped with cream.

7. Alcohol adds up

Don't forget that alcohol is high in calories and can slow down fat metabolism, increase appetite, and increase insulin levels. If you can't do without, try to extend drinks by having a glass of water between drinks, try white wine spritzers, or have a tot of whisky with water. Set a limit and goal though. I suggest halving whatever you're used to having as your initial challenge.

8. Eat mindfully

How often do you snack on the run, gulp down the last few mouthfuls of your kids leftovers while clearing the dishes, or gobble up your dinner while glued to the television or your laptop- And still feel like you haven't eaten?

Make an effort to set the table, use a plate, knife and fork, sit at the dining table, put away your distractions and be present at your own meal. Focus on the different tastes and textures, and chew each mouthful well.

9. Keep a Food diary and you’ll be amazed at what you actually put in your mouth. This alone can be a powerful problem-solving tool to give you insight into what habits need to change.

10. Don’t weigh yourself

If you find weighing yourself to be more harmful than helpful put the scale somewhere inconvenient, like the garage or basement. It is self-defeating to measure your weight too frequently as it does not truly reflect success; rather take monthly body measurements (waist, hip, thighs) and body fat percentage.

Of course, this information is quite general. Don't be shy to consult a Registered Dietitian for expert advice that is tailored to your unique needs and lifestyle- most of us are friendly and we generally don't bite!

Ideas for Leftover Chicken...And thoughts of being a Mother

Being a mother of two children under the age of four is a funny phase of life. It’s so busy, yet at the end of the day you can feel as if you’ve achieved very little. I always had the idea that one day when I had kids I would easily go back to work and life would continue as normal. Not so! Being a perfectionist in the area of work and parenting is not a good combination, so in my mind I could only choose one or the other. Of course, not everyone has a choice, but in my case I chose parenting full-time, at least until my youngest is potty-trained and can speak coherently. It’s not an easy road, and some days I wonder if I’ll ever get over the "Baby brain" thing. This too shall pass…

To be creative as a mother is a useful skill for teaching, disciplining and entertaining, but it can be exhausting! To be creative with cooking and using your leftovers wisely requires less brainpower (at least for me), and it can really stretch your budget.

We’ve all had it at some point- leftover roast chicken, whether store-bought or home-made. What to do with the leftovers that aren’t really appealing to eat on it’s own? Here are a few suggestions for getting the most out of your already-cooked chicken. If you have some basic cooking skills and you have your pantry basics sorted, these should work for you.

Leftover roast chicken, skin-removed (if you want to keep things lean), deboned and shredded, can be used in multiple ways:


Chicken in mushroom sauce

Sauté onions, garlic, mushrooms, and frozen peas (or any other veg you have- zucchini, broccoli, or spinach). Add shredded chicken. Pour in a bit of chicken stock to make a sauce, thicken with corn flour if necessary. You can add some milk to make it creamy (or plain yoghurt/cream cheese, but add this last or it will curdle if you boil it). Season to taste with freshly ground black pepper, salt and herbs. Serve with long grain white rice, brown rice or pasta.

Variations:
Chicken a la king- use mixed peppers and mushrooms.
Chicken pot pie- put some ready-made puff pastry over the chicken mixture in a casserole dish, brush with beaten egg, and bake in the oven till golden.

One pot chicken dinner, Chinese-style

My mom used to make this dish often, as we always seemed to have leftover chicken breast from our roast chicken. I prefer to leave the bones in as it adds more flavor to the sauce.

Cut chicken in pieces. Sauté onions until translucent; add fresh green beans and a dash of water and simmer for a few minutes. Add 1 tablespoon of Hoisin sauce (Chinese oyster sauce) with the chicken. If you don’t have Hoisin sauce, soya sauce is just as tasty. Add enough water to make a bit of a gravy; thicken with corn flour if necessary. Season to taste. Serve on a bed of steaming long grain white rice.

Variations:
Add 1 tablespoon of finely chopped black bean paste and 1 clove of minced garlic.
For a stew-like meal add some chunky cubes of boiled potatoes to the mixture.
Sprinkle finely chopped green onions (scallions/spring onions) over the prepared chicken.


Chicken in pita bread 

This is great for a do-it-yourself quick dinner. Just put all your fillings out and the family can help themselves to whatever they like. It’s like a chicken mayonnaise sandwich, but with more options.

Stuff your pita with chicken, shredded lettuce/cabbage, chopped tomatoes, cucumber, sliced peppers, pickles, shredded raw beetroot, avocado- whatever salady things you like. If you want to increase the protein content, add some grated cheese.

Flavour your leftover chicken bits with mayonnaise or plain low fat yoghurt (to keep the fat content down) and your favourite salad dressing. Or, if you’re like me and love a bit of spice, add some peri-peri sauce, like Nando’s peri-peri sauce, mixed with mayonnaise.

Tortilla wraps are a nice variation.

Chicken in cous cous with chickpeas, diced cucumber, finely chopped red peppers, fresh parsley, avocado chunks, seasoned with olive oil, salt, black pepper, fresh lemon juice/ red wine vinegar/ balsamic vinegar. A lovely salad that can be served warm or cold.

Chicken pasta with a twist
Sauté chopped celery and onions. Add raisins, a little chicken stock, and shredded chicken. Toss into cooked pasta shells. Sprinkle with roasted sunflower seeds.

From my dearest Daughters.

Easy Peasy Wholesome Bran Muffins

Besides the usual childhood kitchen experiments with oat crunchies and fudge (which invariably always turned into toffee), these delicious muffins were one of the first recipes I attempted as a child. My mom, who has a knack for finding good recipes, spotted it on the outside of a flour packet and gave it a try. It soon became a family staple in our home, since it's so simple and economical to make.

If you’ve stocked up your pantry with the basic essentials you should have all the ingredients on hand.

These muffins are a convenient and healthy snack to have in the house for the whole family. It’s ideal for my daughter who has an egg allergy, and it gives her a good dose of dietary fibre. For a fussy toddler like mine who needs extra calories, you can serve the muffins with margarine, jam or grated cheese.



Easy Peasy Wholesome Bran Muffins
(Egg-free; Suitable for vegans)

Makes 12

1 cup boiling water
1 cup raisins
1 cup brown sugar
1 tablespoon soft margarine (for vegans) or butter
2 cups whole wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
1 pinch of salt

Directions:

Preheat oven to 180 degrees Celsius (355 degrees Fahrenheit).
Pour boiling water over the raisins and allow to cool slightly.
Mix the sugar and butter together (no need to cream).
Add the whole wheat flour and the sifted dry ingredients.
Make a well in the centre and add the raisin mixture.
Stir till well blended.
Spoon into greased muffin tins.
Bake for 20 minutes or when a toothpick comes out clean.

Variations and tips:

• I prefer my muffins with more moisture so I tend to add a little more than a cup of water. Your batter should be moist but not runny. 
• You can add 1 teaspoon of cinnamon for extra flavor. 
• For a softer moist texture add 1 large ripe mashed banana. 
• Sprinkle sunflower seeds on muffins prior to baking for a nutty taste and a boost of vitamin E. 
• Adding grated carrots is a great way to sneak some veggies into the family's diet. 
• Add some roughly chopped apple (skin on). 
• Chopped dates will add a sticky sweetness to the muffins and are a healthy variation. 
• These muffins keep well in an airtight container in the freezer.

Deliciously Simple Barbecue Ribs- Everything in Moderation

I have many fond memories from when I was a child; many of the memories are around food. Saturday’s were baking days in our house: beautifully risen chiffon cake, chocolate éclairs filled with fresh cream, my mom’s famous milk tart. Sundays were huge family roasts and barbecues, but not before breakfasts of granny’s homemade roasted pork buns (char siu bau) and pork dumplings (siu mai), and in later years, freshly baked rolls smothered in butter and strawberry jam, and sticky raisin buns.

The rest of the week was healthy, but delicious nonetheless: My father’s oatmeal porridge boiled to creamy perfection with a drizzle of honey and a sprinkling of wheat germ, simple tasty stir fries with lean beef or chicken; even a phase of home-made fruit/vegetable juices before it became fashionable (admittedly, not my favourite). My parents were never dogmatic or forceful about healthy eating while we were growing up, and there were never any banned foods, though I do remember wondering why some of my friends at school could have white bread (crusts off) with chocolate spread, while I had a wholegrain sandwich with fillings like baked beans and tuna mayonnaise (too smelly for a self-conscious preteen).

Now that I am older I’m most grateful to my parents for teaching me this principle: 'Everything in Moderation', because when you apply this principle to your diet you’re able to enjoy all sorts of foods while keeping your daily healthy eating habits as your baseline. Sadly, I've encountered so many people in my practice over the years that have a warped sense of 'good' and 'bad' foods, and who struggle with their weight and the guilt of failed diets.

So it is with this in mind that I include this easy barbecue ribs recipe for the sheer enjoyment of food, and as a tribute to my parents for teaching me such an invaluable life lesson.

Some rib facts
Ribs are usually the cheaper cuts of meat, but require longer cooking periods (low and slow) due to, besides bone, more connective tissue and cartilage. The down side is the high fat content in ribs, but balance this by serving a light salad with new potatoes instead of fries. Also, shop for rib cuts that have plenty of meat, fewer bones and a small amount of fat, though some fat is necessary to keep the meat moist during cooking.

To make you feel better about having your oven on for so long, try sneaking something else into it. I roasted a butternut at the same time on a separate roasting tray. Cut it into strips, scoop out the seeds and drizzle with olive oil. Leave the skin on- it not only saves time, but it becomes deliciously chewy, and the flesh is tender and sweet.

I’ve significantly pared down this recipe from the original, only because I didn’t have any of the other ingredients, but the family seemed to enjoy it, fussy toddler included.

Deliciously Simple Barbecue Ribs (serves 4-6)

Recipe frugally adapted from Tyler Florence

Ingredients

2 slabs baby back ribs (about 1.4 kg or 3 pounds)
Salt and freshly ground pepper
Canola Oil
2 bacon slices
1 heaped teaspoon of dried mixed herbs
½ onion
3 garlic cloves, crushed
2 cups ketchup
2 tablespoons brown sugar
¼ cup molasses
2 tablespoons red or white wine vinegar
1 heaped teaspoon chilli paste

Directions

Preheat the oven to 120 degrees celsius (250 degrees F). Put the ribs on a baking sheet, season with salt and pepper and drizzle with oil. Put them in the oven, and let the ribs bake for 1 ½ hours.

For the sauce, fry the bacon with a little oil in a saucepan over medium heat for 3 to 4 minutes. Add the garlic and onion and cook slowly, without colouring, for 5 minutes. Add the rest of the sauce ingredients, then turn the heat down to low. Cook slowly for approximately 10 minutes. Keep some sauce aside in a bowl for basting, reserve the rest for serving.

Baste the ribs with the sauce and let them continue cooking, basting twice more, for 30 more minutes. When the ribs are cooked, take them out of the oven.

When you are ready to eat, preheat your broiler for 5 minutes and broil the ribs, basting with the sauce, for about 5 minutes on each side until they are crisp and charred.

Fruits and Vegetables: A Buying and Cooking Guide

Besides having your pantry sorted, the next biggest challenge to cooking healthily and economically is to have a regular supply of fresh fruit and vegetables. Here are a few tips on what to consider and how to get the most out of your fresh produce.

Shop seasonally
It is usually cheaper (and environmentally friendly) to buy fruits and vegetables that are in season, so forgo the strawberries from Mexico in the dead of winter and opt for different varieties of locally grown apples, which are available year-round, at least in Canada. See the Foodland Ontario website for a guide to what's available according to season.

Shop organic (or not?)
Is it really worth the extra cost to buy organic? No, according to a recent scientific study, whose findings claim there is no nutritional benefit to eating organic foods compared to non-organic foods. As a dietitian and mother of two young children, my concern is more with regards to contaminants, mainly pesticides, found in commercially grown, non-organic foods. Consider this: the level of toxicity per kilogram of body weight for a toddler is far greater than it would be for a grown adult. Now I know it is not always feasible to shop organic- paying 30 cents more for organic apples hurts when you’re trying to be the ‘queen’ of frugal, but there are ways to get around this:

• Compare prices at different stores- larger stores tend to be cheaper and have greater variety of organic produce.
• Consider joining a co-op where you are able to order a regular supply of organic produce- it can work out cheaper than a grocery store especially if you are prepared to collect it yourself rather than have it delivered.
•  The Environmental Working Group (EWG) has provided a useful list that ranks 47 of the most popular fruit and vegetables according to their level of pesticide contamination. You’re able to see which are ‘the dirty dozen’, that is, which products are most contaminated (and should be bought organic), as well as those that are least contaminated and can thus be bought non-organic. An easy way to remember this list: pests tend to like sweet things, so more pesticides are used to keep them away from sweeter foods such as tomatoes, sweet bell peppers, berries, apples and peaches.

Then again, consider this: a diet that includes some form of fruits and vegetables (organic or not) will be far better than eating no fruits and vegetables at all.


Shop locally
Support local farmers’ markets, then you’re sure to find things in season, and find a variety of organic produce.

Shop for variety
Aim for a colorful variety of fruits and vegetables. Firstly, the nutritive value will most likely be higher- not only in vitamins and minerals but also in phyto-nutrients. Secondly, a colourful plate is far more appealing and appetizing (especially for fussy eaters) than a monotone of mush. Think roasted baby beetroot and butternut with baby spinach drizzled with balsamic vinegar (delicious!) versus over-cooked cauliflower with a gloopy white sauce.

Cook creatively
By varying your cooking methods, not only do you avoid boredom (and leftovers), but you also increase the nutritive value depending on your method of preparation. Raw vegetables are not always healthier.  Some examples:

• Cooking vegetables, such as carrots, spinach, mushrooms, asparagus, cabbage, and peppers, releases more antioxidants such as beta carotene and ferulic acid than when eaten raw. 
• lycopene, a powerful antioxidant linked with lowering cancer and heart attacks, is most available when tomatoes are cooked (even ketchup is a good source).
• vitamin C is highly unstable, is destroyed by cooking and dissolves in water, so make sure you include some raw vitamin C-rich fruits and vegetables, such as oranges, kiwifruit, and sweet peppers.

Don’t buy in bulk
Fresh fruit and vegetables bought in bulk often gets wasted, otherwise freeze it. I recently bought two punnets of organic blueberries (they were on sale) thinking they would be gobbled up. The girls soon lost interest halfway through punnet #1, so I threw everything into a freezer bag and into the freezer. A week or two later, the frozen berries made a wonderful afternoon snack on a rare warm Spring day- frugal and nutritious! Berries, mangoes, pineapple, peaches, spinach, corn, and peas freeze well. Starchier vegetables such as carrots and potatoes don’t hold as well.

Plant your own
Herbs like basil and parsley grow easily on a sunny porch and taste best fresh rather than dried, but oregano is actually better dried. Vegetables such as peppers and tomatoes are also easy options if you’re just starting out.

Frugal Baking: Choc-chip Cupcakes

Every mother who is looking to save a bit and wants to impress is looking for the perfect home-made cake recipe for her child’s next birthday party. I finally found a delicious Victorian sponge cake recipe from one of Jamie Oliver’s cookbooks that I made two years in a row for Daughter#1. It's very decadent and not very cheap to make, but so worth it. So I thought I found my recipe for all future birthdays, until we discovered (the hard way) that Daughter#2 is allergic to eggs. Initially she also had a wheat allergy (tricky combination- toddlers are fussy enough as it is!), but thankfully she's outgrown that. I’ve been trying to find the ultimate egg-free cake for her second birthday and gave this recipe a try today. Interestingly, it’s derived from a World War II recipe during times of egg and milk rationing, so it’s egg-free, can be dairy-free and it's cheap to make. If you've read my previous post on organizing your pantry and stocked up on essentials you should have all the ingredients except for choc-chips/cocoa and white vinegar (cider vinegar is also acceptable).

I’ve adapted the recipe slightly by omitting cinnamon and since I didn’t have cocoa, I used choc-chips instead. Also, I tried baking them as cup cakes, but this can be made into a cake too.  

CHOC-CHIP CUPCAKE RECIPE (Adapted from Veteran Affairs Canada)

Preheat the oven to 180 deg C (350 deg F).

Ingredients

Combine dry ingredients:
1 ½ cups all purpose flour
1 teaspoon of baking powder
1 cup of granulated sugar
1 teaspoon of baking soda
½ teaspoon of salt
2/3 cup choc-chips (use 3 tablespoons cocoa if you want to keep it dairy-free)

Add:
1 teaspoon of vanilla extract
1 tablespoon of white vinegar*
1/3 cup vegetable oil (I prefer Canola)
1 cup of lukewarm water

Combine all ingredients and fill a paper-lined muffin tin. Bake for 25-30 mins.

The recipe doesn’t seem to need any frosting with choc-chips, but as a chocolate cake one could dust it with icing sugar or make a rich butter icing.

* The science behind including vinegar- the acidity of vinegar reacts with baking soda and produces carbon dioxide, which gives the batter the lift it needs.

Yes, that's my daughter's hand, ready to pounce!

Organizing your pantry- Spring metamorphosis

This is my first post in a series on how to get organized in the kitchen to get you eating better.

Last week was the first time I ventured out into the backyard to potter around clearing away old leaves and doing some early weeding. The girls enjoyed it too, mimicking their mom and enjoying the sunshine. Daughter#1 was particularly excited as each time she saw a new green bud or emerging leaf she'd exclaim, 'Look Mom! What's that?' and, 'Wow that's so exciting!'. I was also excited until I saw her pulling out what I did not consider to be a weed.The change of seasons in Canada are distinct and beautifully dramatic. The African seasons I am accustomed to seem to merge into one another like the blurry edges of my daughter’s over-diluted paint. This being my first Spring in the Northern Hemisphere I feel a strong urge to clean out, get fit and start afresh... coming out of 'hivernation', in the adorable words of my 4-year old.

If you're in that frame of mind and you want to start eating better, getting your pantry organized is a fantastic place to start. Knowing what you have in the kitchen will help with more efficient shopping habits and better meal planning. So here are a few tips that work for me:

·          Step 1

Empty out the pantry and give the shelves a good wipe down. If you’re vertically challenged like me, make sure you use a stepping stool so you can see into all your shelves. Don’t fall into the trap of skimming the shelves on tip-toes as you may be bombarded with a falling packet of 2-minute noodles you never thought you had, or worse, a flying can of tuna. You may be surprised at what you find.

*Frugal challenge- see how creative you can be by trying to put a meal together with just the items in your pantry.

·          Step 2

Check expiry dates and throw out anything that is past its best before date. Give away items you know you’ll probably never use.

*Frugal tip- If your cake flour has recently expired, why not make a batch of home-made play dough or drop it off at your child’s school to be used for their crafts.

·          Step 3

Organize each food item according to category, for example, staples and starches like rice, pasta, polenta, popping corn, lentils and oatmeal could all go on the same shelf. I usually store large items like cereals in the top shelves as they’re easy to identify and retrieve. Use see-through containers and trays to store smaller items.  Lazy susans (rotating round trays) within a pantry can also be useful for storing condiments and small bottles.

For those with toddlers, make sure you child-proof your cupboards. I prefer to put all breakables and food items out of reach rather than locking cupboards (I find the locks impractical), though the layout of your cupboards may necessitate locking. If you can spare the space, keep a cupboard/drawer with unbreakable pots, old pans, and plastic bowls that your children can play with while you cook.

*Frugal tip- I keep large clear plastic containers from the grocery store to organize and separate smaller items in the pantry, such as bags of lentils/ spices.

·         Step 4

      Make a shopping list of things to stock up on. With two kids under the age of 4 I have had to trim down my shopping expeditions – not only are they fewer, they’re also faster. Online shopping for groceries, if it's available in your area, can also be a huge time-saver. Not only does planning ahead help with meal planning, but it can also save you money since you’re not shopping on impulse. 

      Here’s a list of my basics that I keep in the kitchen for cooking and baking.

      Dry ingredients:

      Pasta -different shapes for different moods.

      Oats- The glycaemic index of oats seems to vary widely so shop around till you find one that suits you. Avoid instant oats, especially flavoured ones as they tend to have a very high glycaemic index.

      Rice- Brown rice and white long grain rice both have a low glycaemic index.

      Cake flour- I like to keep a small packet of wholewheat flour to add to homemade muffins or pancakes to increase the nutrient and fibre content.
Canned foods:
Fish- tuna, salmon, mackerel. Salmon and mackerel are considered oily fish so they are rich in omega-3 fatty acids, which have numerous health benefits.

Beans, Chickpeas- beans are an economical and nutritious way to bulk up meat dishes.

Creamed corn- I like to add this to my chicken soup (recipe coming soon).
Whole peeled tomatoes (canned)

Oils- Canola is my basic cooking oil. It's rich in monounsaturated fats and is relatively inexpensive. I reserve the more expensive oils like extra virgin olive oil for drizzling over salads and sesame oils for specific Asian dishes.

Soya sauce- 'less sodium' versions are available. I prefer to avoid ones with added corn syrup, water and caramel; the flavour of a premium brand is worth the cost. 

Dried mixed herbs

Black peppercorns

Garlic- rich in anti-oxidants and the kids won't really notice it in their meals. 

Onions- same as garlic

Baking:

Cinnamon- useful for adding flavour to oatmeal, pancakes, greek yoghurt, puddings, and muffins, and there's evidence to suggest it's good for the heart.

Baking powder

Baking soda

Vanilla extract

Fridge:

Eggs

Milk- I keep both semi-skimmed (2% fat) for my preschooler and homogenized/whole (3.5% fat) for my toddler. Current recommendations say that toddlers need the extra calories until age 2. If your preschooler's diet is low in fat, then 2% should be fine; if it is too high then skimmed is best.

Butter- I know it's not the healthiest, but some baking is just not the same without butter, so this is my compromise.

Cheese- mozzarella, cottage and feta are lower fat options. Always read labels if you are unsure.

Freezer:

Peas

Mixed vegetables- for quick veggie options or when you just can't get to the shops.

Oven-baked chips- always a favourite with the kids. The fat content varies by brand so compare the labels.

Frozen berries -useful for adding a boost of vitamin C, antioxidants and brilliant colour to smoothies, pancakes, or muffins.

This is the brand of soya sauce I prefer. Shop around for prices as it may be cheaper at your local Chinese grocer.

There's nothing better than collective wisdom, so if you have any useful tips to share, please do. I'd love to hear them.

A beautiful spacious pantry (http://www.closettailors.com)