Recipe of the Week - Heirloom Tomato and Beet Salad

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This wonderful late summer side delivers a vibrant and delicious vegetable salad showcasing sweet and juicy tomatoes.

Ingredients

  • 2 medium-sized red beets
  • 2 medium-sized golden beets
  • 3 tablespoons chopped fresh chives
  • 2 tablespoons chopped fresh tarragon
  • 2 tablespoons chopped shallots
  • 1 tablespoon capers
  • 3 tablespoons extra-virgin olive oil $
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 3 cups heirloom cherry tomatoes, halved
  • 2 pounds heirloom tomatoes, sliced
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper

Preparation

  1. 1. Preheat oven to 400°.
  2. 2. Trim roots and stems from beets. Pierce beets with a fork, and wrap in foil. Bake at 400° for 1 hour or until tender. Cool; peel beets and cut into 1/4-inch-thick slices.
  3. 3. Combine chives and next 6 ingredients (through mustard) in a small bowl, stirring with a whisk. Combine cherry tomatoes and about 5 teaspoons mustard mixture; toss to coat. Divide sliced beets and sliced tomatoes evenly among 6 plates. Drizzle each serving with about 3 teaspoons remaining mustard mixture. Top each serving evenly with cherry tomatoes. Sprinkle with salt and pepper.

David Bonom, Cooking Light 
JUNE 2013

Source

Exercise of the Week - Dumbbell Standing Calf Raise

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Instructions

Preparation

Grasp dumbbell in one hand to side. Position toes and balls of feet on calf block with arches and heels extending off. Place hand on support for balance.

Execution

Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Comments

Exercise step that will not overturn can be used as calf block. Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as synergists muscle if knees are bent slightly during stretch. If holding heavy dumbbell becomes too difficult, try single leg calf raise.

Muscles

Target

Synergists

Stabilizers

Source

Recipe of the Week - Middle Eastern Chicken Kofta

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Serves: 5
Hands-on time: 35 minutes
Total time: 45 minutes

INGREDIENTS: 
TAHINI SAUCE

  • 1/4 cup tahini paste
  • 2 tbsp fresh lemon juice
  • 1 clove garlic, peeled

KOFTA

  • Olive oil cooking spray
  • 1 lb ground chicken breast
  • 1/4 cup finely chopped yellow onion
  • 2 cloves garlic, minced
  • 1/3 cup BPA-free canned or pouched pumpkin purée (NOTE: Not pumpkin pie filling.)
  • 1/4 cup chopped fresh flat-leaf parsley leaves
  • tbsp unsalted pine nuts, toasted and roughly chopped
  • 3/4 tsp ground cinnamon
  • 3/4 tsp ground allspice
  • 1/2 tsp kosher salt
  • 1/2 tsp fresh ground black pepper
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground cayenne pepper

SALAD

  • 3 plum or vine-ripened tomatoes, seeded and chopped
  • 2 Persian cucumbers, peeled and diced (about 1 cup diced)
  • 1/3 cup finely chopped red onion
  • 1/3 cup chopped fresh flat-leaf parsley leaves
  • 2 tbsp fresh lemon juice
  • 1 tsp Za’atar seasoning (NOTE: This is a seasoning blend that you can find in the ethnic section of grocery stores or in specialty Middle Eastern stores. The exact blend of spices can vary, but it typically includes sesame seeds, thyme and sumac.)

INSTRUCTIONS:
1.  Prepare tahini sauce: In a small food processor or blender, combine all tahini sauce ingredients and 5 tbsp water; process until smooth. (TIP: You can also do this step in a bowl with a whisk, however you’ll need to mince the garlic first.) Set aside.

2. Arrange an oven rack 5 to 6 inches from top heat source and preheat broiler to high. Line a large, rimmed baking sheet with foil and mist with cooking spray.

3. Prepare kofta: In a large bowl, combine chicken, onion, 2 cloves garlic, pumpkin, ¼ cup parsley, nuts, cinnamon, allspice, salt, pepper, nutmeg and cayenne. Using your hands, mix until combined. Divide mixture into 20 1-oz meatballs, and form each into an oval shape. (TIP: Wet your hands to keep mixture from sticking.) Place meatballs on sheet. Broil for 7 to 8 minutes, turning once, until cooked through.

4. Meanwhile, prepare salad: In a medium bowl, combine all salad ingredients. Divide kofta and salad among serving plates
and drizzle kofta with tahini sauce.

By: Cara Lyons

NUTRIENTS PER SERVING (4 KOFTA, 1 1/2 TBSP TAHINI SAUCE, 1/2 CUP SALAD): CALORIES: 236, TOTAL FAT: 12 g, SAT. FAT: 2 g,
MONOUNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 5 g, CARBS: 11 g, FIBER: 3 g, SUGARS: 3 g, PROTEIN: 22 g, SODIUM: 260 mg, CHOLESTEROL: 50

Recipe of the Week - Soy-Lime Scallops with Leeks

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A delicious, low in fat high on flavor, BBQ alternative.

Blaine Moats

Blaine Moats

Makes: 4 servings

Prep: 10 minutes

Marinate: 30 minutes

Grill: 8 minutes

Ingredients 
1 pound fresh or frozen sea scallops
1/4 cup reduced-sodium soy sauce
1/4 cup rice vinegar
4 baby leeks, rinsed well and trimmed
8 medium scallions
1 medium lime, halved

Directions 
1. Thaw scallops, if frozen. Rinse and pat dry. For marinade, combine soy sauce and rice vinegar in a small bowl; set aside.

2. Place scallops, leeks, and scallions in a resealable plastic bag set in a shallow dish. Add marinade. Seal bag; turn to coat. Marinate in refrigerator for 30 minutes.

3. Discard marinade. Place leeks, scallops, scallions, and lime halves (cut sides down) on the rack of an uncovered grill directly over medium coals. Grill 8 to 10 minutes, turning scallops and vegetables occasionally.

4. To serve, top veggies with scallops. Squeeze limes over the top.

Nutrition facts per serving: 130 calories, 20g protein, 9g carbohydrate, 1g fat (0g saturated), 1g fiber

Recipe of the Week - Fish Tacos with Salsa Verde and Radish Salad

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Fish tacos often involve deep-frying and heavy sauces. But here, broiled tilapia is topped with a crunchy radish salad and zingy cilantro-lime sauce -- fresher and tastier!

  • PREP: 15 MINS

  • TOTAL TIME: 20 MINS

  • SERVINGS:4

 

INGREDIENTS

 

  • 1 bunch fresh cilantro (roots and thick stems removed)
  • 4 tablespoons fresh lime juice (from 2 limes)
  • 3 tablespoons olive oil
  • Coarse salt and ground pepper
  • 1/2 bunch radishes (about 4 ounces), trimmed, halved, and thinly sliced
  • 3 scallions, thinly sliced
  • 1/2 jalapeno chile (ribs and seeds removed, for less heat), minced
  • 1 1/2 pounds skinless tilapia fillets (about 4)
  • 1/2 teaspoon ground coriander
  • 12 corn tortillas (6 inches each)

DIRECTIONS

  1. STEP 1

    Heat broiler, with rack set 4 inches from heat. In a blender, combine cilantro, 2 tablespoons lime juice, 2 tablespoons oil, and 2 tablespoons water; season with salt and pepper. Blend until pureed. Set salsa aside.

  2. STEP 2

    In a small bowl, mix together remaining 2 tablespoons lime juice, remaining tablespoon oil, radishes, scallions, and jalapeno; season with salt and pepper. Set radish salad aside.

  3. STEP 3

    Place tilapia on a rimmed baking sheet; season with coriander, salt, and pepper. Broil until opaque throughout, 4 to 5 minutes; break up into chunks.

  4. STEP 4

    Meanwhile, using tongs, hold tortillas over a gas flame until lightly toasted, about 30 seconds per side (or wrap stacked tortillas in damp paper towels, and microwave on high until warm and soft, about 1 minute). To assemble, fill tortillas with fish and radish salad; top with salsa verde and fold.

Recipe of the Week - Avocado, Feta and Freekeh Dinner Salad

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Freekeh, a supergrain that's relatively new to supermarkets, takes about the same time to cook as brown rice.

  • Prep time 20 Minutes
  • Total time 50 Minutes
  • Portion size 4 Servings

Ingredients

  • 1/4 cup (60 mL) extra-virgin olive oil
  • 2 tbsp (30 mL) red wine vinegar
  • 2 tbsp (30 mL) chopped fresh parsley
  • 1 tbsp (15 mL) chopped fresh mint
  • 1/4 tsp (1 mL) each sweet paprika, and ground coriander
  • Pinch each salt and pepper
  • 1-1/2 cups (375 mL) freekeh
  • 6 cups (1.5 L) chopped, stemmed Swiss chard
  • 1 avocado, peeled, pitted and chopped
  • 1/3 cup (75 mL) crumbled feta cheese
  • 1/3 cup (75 mL) chopped, toasted slivered almonds

 

Preparation

In large bowl, whisk together oil, vinegar, parsley, mint, paprika, coriander, salt and pepper; set aside.

In large pot of boiling salted water, cook freekeh for 40 minutes. Stir in Swiss chard; cook until freekeh is tender and Swiss chard is wilted, about 2 minutes. Drain well in fine-mesh sieve; let cool slightly. Add to dressing; toss to coat.

Stir in avocado and half each of the feta cheese and almonds; sprinkle with remaining feta cheese and almonds.

Tip from The Test Kitchen: To speed up your prep, cook the freekeh the night before and refrigerate it so it's ready to toss with the rest of the ingredients when you get home.

Source

Recipe of the Week - Kale and Potato Cakes With Paprika Lemon Mayo

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The crunchy exteriors and tender, green flecked centres make these cakes a tasty way to get your daily dose of healthful greens. If you have time in the morning, prep, shape and refrigerate the cakes— they'll be ready to fry for a nearly instant dinner when you get home.

  • Prep time 35 minutes
  • Total time 35 Minutes
  • Portion size 4 Servings

Ingredients

  • 675 g yellow-fleshed potatoes, peeled and cut in 1-inch (2.5 cm) cubes
  • 4 cloves garlic, smashed
  • 4 cups (1 L) packed finely chopped kale
  • 1/2 cup (125 mL) dry bread crumbs
  • 1/2 cup (125 mL) shredded mozzarella cheese
  • 1 egg
  • 2 green onions, sliced
  • 1 tbsp (15 mL) grainy or Dijon mustard
  • 1/2 tsp (2 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 2 tbsp (30 mL) vegetable oil

Paprika Lemon Mayo:

  • 1/3 cup (75 mL) light mayonnaise
  • 2 tbsp (30 mL) extra-virgin olive oil
  • 1/2 tsp (2 mL) grated lemon zest
  • 1 tbsp (15 mL) lemon juice
  • 1/4 tsp (1 mL) smoked paprika

 

Preparation

Paprika Lemon Mayo: Stir together mayonnaise, oil, lemon zest, lemon juice and paprika; set aside.

Meanwhile, in large pot of boiling water, cook potatoes and garlic, adding kale during last 3 minutes of cooking, until potatoes are tender, 10 to 12 minutes.

Drain and return to pot; cook, shaking pan occasionally, over low heat until dry, about 2 minutes.

Using potato masher, mash gently until almost smooth with a few small chunks remaining. Stir in bread crumbs, mozzarella cheese, egg, green onions, mustard, salt and pepper.

In large nonstick skillet, heat half of the oil over medium heat; using 1/3 cup for each cake, drop half of the potato mixture into pan, pressing to make 1/2-inch (1 cm) thick rounds. Cook, turning once, until crisp and golden, about 6 minutes. Keep finished cakes warm; repeat with remaining oil and potato mixture. Serve cakes with mayo.

Source

Recipe of the Week - Endive and Apple Salad with Fried Camembert

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To make an elegant first course for six or a main course for four, accompany this salad with a crisp baguette or a crusty country boule (or ball) and a dry white wine, such as herbaceous Sauvignon Blanc, crisp unoaked Canadian Chardonnay or a French Chablis. 

  • Portion size 4 - 6

Ingredients

  • 4 cups (1 L) chopped belgian endive
  • 4 cups (1 L) mâche or watercress
  • 1 red-skinned apple, quartered, cored and thinly sliced
  • 1/2 cup (125 mL) thinly sliced sweet onion
  • 1 wheel Camembert cheese, (about 370 g)
  • 1/4 cup (60 mL) all-purpose flour
  • 1 egg, beaten
  • 1-1/4 cups (300 mL) fine fresh bread crumbs
  • 2 cups (500 mL) vegetable oil, for deep frying, enough for 1/2 inch deep skillet

Vinaigrette:

  • 2 tbsp (30 mL) cider vinegar
  • 2 tsp (10 mL) Dijon mustard
  • 1 pinch salt
  • 1 pinch pepper
  • 2 tbsp (30 mL) vegetable oil
  • 2 tbsp (30 mL) extra-virgin olive oil

Preparation

Vinaigrette: In small bowl, whisk together vinegar, mustard, salt and pepper; whisk in vegetable and olive oils. In large bowl, combine endive, mâche, apple and onion. Set bowls aside.

Cut cheese into 4 to 6 wedges. Place flour, egg and bread crumbs in separate shallow bowls. Coat each wedge with flour; dip in egg, letting excess drip off. Dip again in flour, then egg. Coat with bread crumbs, pressing to cover completely. 

In skillet, heat 1/2 inch (1 cm) deep vegetable oil over medium-high heat; fry cheese, turning once, until golden brown, 1 to 2 minutes per side. Drain on paper towels. 

Toss salad with vinaigrette; divide among plates. Top each with cheese wedge.

Source

Moroccan Chicken With Grilled Vegetables

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Chicken breasts marinated with ginger, garlic and aromatic spices make for a flavourful dinner. This dish tastes better the longer it marinates, so leave it overnight if you can. Serve with our Marinated Chickpea Salad. Stuff any leftovers in a pita pocket for a quick lunch.

Moroccan Chicken with Grilled VegetablesJeff Coulson/TC Media

Moroccan Chicken with Grilled Vegetables
Jeff Coulson/TC Media

  • Prep time 30 Minutes
  • Total time 2 hours 45 minutes
  • Portion size 4

Ingredients

  • 1/3 cup (75 mL) Greek yogurt
  • 1 tbsp (15 mL) tahini
  • 1 tbsp (15 mL) lemon juice
  • 2 cloves garlic, minced
  • 2 tsp (10 mL) minced fresh ginger
  • 1 tsp (5 mL) ground coriander
  • 1/2 tsp (2 mL) ground cumin
  • 1/4 tsp (1 mL) cinnamon
  • 1 pinch salt
  • 1 pinch pepper
  • 1 lb (454 g) boneless skinless chicken breasts

Grilled Vegetables:

  • 2 tbsp (30 mL) lemon juice
  • 2 tbsp (30 mL) olive oil
  • 1 clove garlic, minced
  • 1 tsp (5 mL) minced fresh ginger
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 1 pinch cinnamon
  • 1 small red onion, cut in 1/2-inch thick rounds
  • 1 zucchini, cut lengthwise in 1/2-inch thick slices
  • 2 portobello mushrooms, stems and gills removed
  • 1 sweet red pepper, seeded and quartered
  • 2 tbsp (30 mL) chopped fresh cilantro

Preparation

In bowl, combine yogurt, tahini, lemon juice, garlic, ginger, coriander, cumin, cinnamon, salt and pepper.

Add chicken to bowl; toss to coat. Cover and refrigerate for 2 hours. (Make-ahead: Refrigerate for up to 24 hours.)

Grilled Vegetables: In bowl, combine lemon juice, oil, garlic, ginger, salt, pepper  and cinnamon. Place onion, zucchini, mushrooms and red pepper on greased grill over medium-high heat; close lid and grill, basting frequently with lemon mixture, until tender, about 7 minutes. Cut mushrooms in half. Place on platter along with remaining grilled vegetables; sprinkle with cilantro.

Place chicken on greased grill over medium-high heat; close lid and grill, turning occasionally, until no longer pink inside, about 8 minutes. Let stand for 3 minutes before slicing. Serve with grilled vegetables.

Recipe of the Week - Lemon Herb Scallops

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This meal is perfect for summer and incorporates fresh seafood into a healthy easy dish.

Photography by Joe Kim/TC Media

Photography by Joe Kim/TC Media

  • Prep time: 25 Minutes 

  • Total time: 25 Minutes

  • Portion size 2

Ingredients

  • 1 tbsp (15 mL) butter
  • 2 tsp (10 mL) light-tasting olive oil
  • 1 small leek, (white and light green parts only), thinly sliced
  • 1/2 cup (125 mL) frozen edamame, thawed
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 4 large sea scallops, (about 8 oz/ 225 g), patted dry

Lemon Cilantro Oil:

  • 1 cup (250 mL) packed fresh cilantro
  • 1/3 cup (75 mL) light-tasting olive oil
  • 1 tbsp (15 mL) grated lemon zest
  • 2 tbsp (30 mL) lemon juice
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) pepper
  • 1/4 tsp (1 mL) crumbled saffron threads

Preparation

Lemon Cilantro Oil: In blender, blend cilantro, oil, lemon zest, lemon juice, salt and pepper until smooth, about 2 minutes. Stir in saffron. Set aside. (Make-ahead: Refrigerate in airtight container for up to 5 days; bring to room temperature to use.)

In nonstick skillet, heat half each of the butter and oil over medium-high heat; sautée leek until softened, 5 to 6 minutes. Stir in edamame and half each of the salt and pepper. Remove from pan and keep warm; wipe skillet clean.

In same skillet, heat remaining butter and oil over medium-high heat until foaming. Sprinkle scallops with remaining salt and pepper; sear all over until browned and centres are opaque, 4 to 6 minutes.

Divide leek mixture between 2 small plates. Top each with 2 scallops; drizzle each with 2 tsp of the lemon cilantro oil. Serve immediately.

Source

Recipe of the Week - Tomato Jalapeño Ceviche

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Tomato Jalapeño Ceviche

Fresh raw fish is cured in citrus juice and combined with flavorful fruits, veggies and herbs for a most spectacular summer seafood ceviche.

Serves: 8
Hands-on time: 25 minutes
Total time: 35 minutes

INGREDIENTS: 

  • 1 lb boneless, skinless cod fillets, cut into 1/2-inch cubes
  • 3/4 cup fresh lime juice (about 6 limes)
  • Pinch sea salt or kosher salt, plus additional to taste
  • 2 vine tomatoes, seeded and diced
  • 1 jalapeño chile pepper, seeded and minced
  • 1/2 red onion, diced
  • 1 cup loosely packed chopped fresh cilantro

INSTRUCTIONS: 

  1. Transfer serving dishes to freezer to chill.
  2. In a large stainless steel, glass or ceramic bowl, add cod, lime juice and pinch salt; toss gently to coat. Cover and refrigerate for 20 to 30 minutes, until cod is opaque throughout and springy to the touch.
  3. Drain and discard lime juice from cod. Return cod to bowl and add tomatoes, jalapeño, onion and cilantro. Season with additional salt and toss gently to combine. Serve immediately in chilled bowls.

Nutrients per serving (1/2 cup): Calories: 56, Total Fat: 0.5 g, Sat. Fat: 0 g, Carbs: 2 g, Fiber: 1 g, Sugars: 1 g, Protein: 10.5 g, Sodium: 63 mg, Cholesterol: 24 mg