Pumpkin Muffin-Top Cookies
by Teresa Makarewicz, PHEc Excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2015. “These yummy, big pumpkin cookies look and taste like the best part of a muffin—the top. They are wholesome, moist and easy to make.” —Teresa INGREDIENTS 2 cups (500 mL) whole wheat flour 1/2 cup + 2 Tbsp (155 mL) unsalted green pumpkin seeds, divided 3 Tbsp (45 mL) natural wheat germ 1 1/2 tsp (7 mL) ground cinnamon 1 tsp (5 mL) baking powder 1 tsp (5 mL) baking soda 1/2 tsp (2 mL) ground nutmeg 1/4 tsp (1 mL) iodized salt 2 omega-3 eggs 1 1/4 cups (310 mL) pure pumpkin puree (see note) 2/3 cup (160 mL) packed dark brown sugar (see note) 1/4 cup (60 mL) canola oil 1 tsp (5 mL) pure vanilla extract Ingredient Notes: METHOD 1. Position rack in the middle of the oven. Preheat oven to 350°F (175°C). Line 2 baking sheets with parchment paper. 2. In a large bowl, whisk flour, 1/2 cup (125 mL) pumpkin seeds, wheat germ, cinnamon, baking powder, baking soda, nutmeg and salt. 3. In a separate bowl, whisk eggs, pumpkin puree, sugar, oil and vanilla; stir into flour mixture until blended. 4. Drop batter onto prepared baking sheets in 1/4-cup (60 mL) portions, with each portion approx. 2 inches (5 cm) apart. Flatten portions slightly and sprinkle tops with remaining pumpkin seeds. 5. Bake cookies in batches for 15 minutes, or until a toothpick inserted into the centre of a cookie comes out clean. Remove from the oven and let cool on baking sheet for 3 minutes, then transfer to a wire rack to cool completely. Store in a covered container for up to 5 days or freeze for up to 2 months. Ingredient Notes: Pumpkin Puree—For optimum flavour use pure pumpkin puree and not a pumpkin and squash combination. Leftover pumpkin puree can be frozen in an airtight container for another batch of cookies. Brown Sugar—If your brown sugar is lumpy, pass through a sieve or crumble with fingertips. PHEC Tip: If you only have one baking sheet, let it cool between batches. A hot baking sheet will cause cookie batter to spread, resulting in a change in texture and shape. Makes 14 very large soft cookies One serving = 1 large cookie Per serving: 203 calories, 8.8 g Fat, 1.3 g Sat. Fat, 0.1 g Trans Fat, 170 mg Sodium, 26 g Carbohydrates, 3 g Fibre, 10.8 g Sugars, 9.7 g Added Sugars, 6 g Protein Carbohydrate Choices: 1 ½
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Roasted Sweet Potatoes and Cranberries
Recipe by Mairlyn Smith, P.H.Ec. Excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2015. The perfect side dish for Thanksgiving. Depending on the size of your turkey and how much oven space you have, this festive vegetable dish can be made the day of—or up to two days in advance— then warmed up in the oven while your turkey is having its “time out.” It’s also worth noting that this recipe can easily be halved. INGREDIENTS 2 lb (1 kg) chopped sweet potatoes (approx. 4 medium or large sweet potatoes, scrubbed well and cut into 1-inch/2.5 cm cubes) 1 Tbsp (15 mL) canola oil 1/4 tsp (1 mL) cinnamon 2 cups (500 mL) fresh or frozen cranberries 1/2 cup (125 mL) dried cranberries 1 cup (250 mL) natural apple juice (see note below) 1 Tbsp (15 mL) pure maple syrup METHOD 1. Preheat oven to 425°F (220°C). Line a 12 1/2- × 13 1/2-inch (3.5 L) covered casserole dish with wet parchment paper (see page 388). 2. In a large bowl toss together the sweet potatoes with oil and cinnamon. Add fresh or frozen cranberries and dried cranberries, toss. 3. Tip into prepared pan. Pour the apple juice over. Drizzle with maple syrup. Cover with the lid or parchment paper and bake in the oven. 4. Bake for 60 to 85 minutes or until the sweet potatoes are very soft. Serve. Ingredient Note: Natural Apple Juice—Natural apple juice is made from whole apples, including the peel, making it a more nutrient dense choice. Usually found where fresh cold juice is sold. Is It a Sweet Potato or a Yam? One of my personal pet peeves is the incorrect labelling of sweet potatoes and yams. Yams are covered in slightly hairy fibres and arenative to China and Africa. Sweet potatoes are native to Central and South America and are grown mostly in Ontario. They have a beige, orange, yellow or purple flesh. Nutrient-dense and full of fibre, sweet potatoes need to be stored in a cool dark place, not in the fridge which will harden them. Available all year long at your local grocery store. PHEc Tips: • You can prepare this recipe a day or two in advance of serving; ignore step 4 and bake for 40 to 45 minutes, or until the sweet potatoes are just tender. Remove from the oven and cool, refrigerating for up to two days. On the day you want to serve, finish cooking in the oven and bake for 20 to 40 minutes, or until the sweet potatoes are very soft and the dish has heated through. • If you’re not using a stainless steel knife, the sweet potatoes may turn brown when you cut them. Makes approx. 6 cups (1.5 L) One serving = 1/2 cup (125 mL) Per serving: 121 Calories, 1.4 g Total Fat, 0.1 g Saturated Fat, 0 g Trans Fat, 47 mg Sodium, 26.8 g Carbohydrate, 3.6 g Fibre, 10.8 g Sugars, 3.7 g Added Sugars, 1.4 g Protein Carbohydrate Choices: 1 ½ Enjoy this delicious recipe for White Bean Bundt Cake. The recipe was used in a cooking class that Pat taught called "Take Your Pulse". It is a lovely cake with great flavour, moist and delicious, best served with a scoop of ice cream or fresh fruit.
WHITE BEAN BUNDT CAKE Using beans allows us to cut down on butter, while adding moisture, structure and protein to the cake. INGREDIENTS 3 cups all-purpose flour 1 Tbsp. baking powder 1 tsp. Baking soda ½ tsp. salt 1 can (19 fl oz. /540 mL) white kidney beans, rinsed and drained ¼ cup butter, softened 2 cups granulated sugar 2 eggs 2 egg whites 1 cup buttermilk 1 Tbsp. PC Madagascar Bourbon Pure Vanilla Extract ½ tsp. almond extract DIRECTIONS
IMPORTANT Try not to over bake the cake as it’s dense and can suffer from dryness. Patricia Moynihan-Morris, P.H.Ec., is a food stylist, recipe developer, cooking instructor, and owner of Perfect Taste. She can be reached at [email protected] ![]() With the new school year just around the corner, it's time to start thinking about school lunches again. Here are some great tips from OHEA member Mairlyn Smith, P.H.Ec Tips for Packing Healthy lunches: 1. Choose a lunch that includes whole grains, lean protein, vegetables and fruit, and foods that contain calcium like dairy foods.
2. Tuck in a healthy treat such as a homemade muffin using whole grains. Try baking mini muffins for mini appetites. Many children like/need a snack at recess. When you bake a batch of muffins, wrap some individually and freeze them for quick lunch additions, or buy ready-made low-fat muffins such as bran or oatmeal and raisin. 3. Provide plenty to drink. Students who are dehydrated lose their ability to think and learn and can often be very distracted. Pack two or three drinks, if possible. Make it water for snacks and milk or a milk substitute for their lunch. (Tip: if using rice, nut or soy beverages as a milk substitute make sure you teach your kids to shake the container before they open it, the calcium that is added tends to stick to the bottom of the container) 4. Add lots of variety, so that lunches do not become predictable and boring. 5. Keep cold foods cold and hot food hot for safety. Use an insulated lunch bag with frozen 100% juice, milk or milk substitutes in Tetra Pak® containers to keep it cold. A wide-mouth thermos will hold a hot soup until lunch. Keep an assortment of baggies on hand for ease of wrapping. 6. Watch for school rules regarding the use of peanut butter due to allergies. 7. Avoid too many sweets and high fat foods as they add calories but often little food value. A child can experience fatigue sooner when a diet is too high in sugar. When packing juice, make sure it is 100% juice and only one serving of juice per day. 8. Make your own "trail mix" with dried cranberries, raisins or other dried fruits, and just a few mini chocolate chips or mini M&M’s for a hint of chocolate OR buy an already prepared mix and add some of the above favourites. Use the snack-size zip locks to tuck in this fibre-rich treat. Double-Chocolate Pumpkin Muffins Excerpted from Healthy Starts Here!, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2011 Next time you have to send a treat to school, pack up these muffins and tell your kids they’re chocolate cupcakes — they taste that good. Sometimes when you tell a kid there’s pumpkin in something they just won’t eat it, so I give you permission to omit that minor detail. (If you’re sending these muffins to school, check the chocolate chips’ label for any mention of peanuts, in case of allergies.) Makes 12 muffins | One serving = 1 muffin Ingredients 1 cup (250 mL) packed dark brown sugar 1 cup (250 mL) buttermilk 1 cup (250 mL) pure pumpkin purée (not pumpkin-pie filling; see page 16) 1/2 cup (125 mL) oat bran 1 omega-3 egg (see page 13) 1 cup (250 mL) whole wheat flour 3/4 cup (185 mL) ground flaxseed (see page 13) 1/2 cup (125 mL) natural cocoa powder (see page 12) 1/4 cup (60 mL) chocolate chips with at least 60% cocoa mass or chocolate chunks with at least 70% cocoa mass 2 tbsp (30 mL) wheat germ 2 tbsp (30 mL) cinnamon 1 1/2 tsp (7.5 mL) baking powder 1 tsp (5 mL) baking soda Preheat the oven to 400°F (200°C). Line a 12-cup muffin pan with paper liners. Whisk together the brown sugar, buttermilk, pumpkin, oat bran, and egg in a medium bowl. Set aside. Whisk together the flour, flaxseed, cocoa, chocolate chips, wheat germ, cinnamon, baking powder, and baking soda in a large bowl. Add the sugar / pumpkin mixture to the flour mixture and mix until just combined. Divide the batter evenly among the muffin cups (I use a 1/4-cup / 60 mL ice-cream scoop with a release lever). Bake until a toothpick comes out clean, 20 to 25 minutes. Let the muffins cool in the pan on a wire rack for 5 minutes. Remove the muffins and let them cool completely on the wire rack. (Store the muffins in an airtight container for up to 2 days, or freeze for up to 2 months.) Per muffin: 190 calories, 4.6 g total fat, 1 g saturated fat, 0 g trans fat, 183 mg sodium, 35.6 g carbohydrate, 5 g fibre, 18.4 g sugars, 5 g protein Diabetes Food Choice Values per muffin: 2 Carbohydrate, 1 Fat Pumpkin 101 Aside from making scary jacko’-lanterns, pumpkins are a storehouse of nutrients, but only the ones that are too small for lanterns are good for eating. By Jan Main, P.H.Ec.
Strawberries are ready just in time for Canada’s birthday. (Perhaps we should have a strawberry on the flag – they are certainly one of the most popular fruits.) If you are a die-hard picker, one who is out in the field on the first day and several more times during the picking season, you will have an abundance of this luscious, seductive fruit to enjoy, first, picked in the hand, then in pies, tarts, muffins, jam, and plenty left over to freeze for winter enjoyment. With all this sunshine, the berries should be especially sweet. There is no better way to capture the sweetness of the berries than to use them as soon after they are picked as possible, either in a recipe or frozen for future enjoyment. Easy preserving If you are lucky enough to have an abundance of strawberries, freeze them for future use. They keep well for up to a year and can be used in pies, crisps, muffins or even in preserving recipes. Consider making strawberry jam in the winter for a renewed taste of summer. To freeze, simply wash in cool water, remove hulls, pat dry with a towel and arrange berries in a single layer on parchment paper-lined baking sheets. Freeze until hard (four hours or overnight) then pack in freezer bags, filling each with 4 to 6 cups (1 to 1-1/2 L) berries. Date and label each bag. Return to freezer ready for a future recipe. Orange shortbread pastry This recipe is designed for those intimidated by the very thought of making homemade pastry. It takes virtually minutes with never-fail results and no rolling. 1-1/2 cups (375 mL) all-purpose flour 2 tbsp (30 mL) granulated sugar 1 tbsp (15 mL) grated orange rind 1/2 tsp (2 mL) salt 1/2 cup (125 mL) cold butter Pre-heat oven to 400°F (200°C). Spray a 9-inch spring-form pan with baking spray or a 10-inch pie plate with baking spray. In a mixing bowl, stir together flour, sugar, rind and salt using a fork. Using a pastry blender or two knives, cut butter into pastry mixture until the size of a small crumb. Press crumbs over the bottom and ½ inch (1.5 cm) up the side of pan. Line the pie shell with parchment paper and weight with several cups of rice to bake pastry blind (that is to bake a pastry without a filling, but weighted so that it does not bubble up). Bake until a pale golden colour, about 15 minutes. Using both hands, gently remove parchment paper and empty used rice into jar for future pastries. Discard parchment paper. Cool pastry on rack. Cheesecake and berry filling This filling will be sublime with any berry, sliced plums or peaches later in the season. Mascarpone cheese is a high fat cheese with a mild, rich taste ideal for fruit, available in the cheese section of the supermarket. 1 cup (250 mL) 8 oz mascarpone cheese or cream cheese 1/3 cup (80 mL) sifted icing sugar 1 tbsp (15 mL) grated orange rind 6 cups (1-1/2 L) fresh strawberries or other seasonal berry or fruit Sprigs of mint While pastry is cooling, beat cheese, sugar and rind together until smooth. Spread evenly over bottom of cooled pastry. Cover and refrigerate. For best results, pastry should be made and served the same day. Berries taste best at room temperature. Spoon berries into pie and garnish with mint just before serving. Makes six mouth-watering servings. By Jan Main, P.H.Ec. From her regular column, The Main Menu, in the Beach Metro News Statistics tell us that when it comes to what’s really cooking in the kitchen, most have 10 to 15 recipes in their repertoire and rotate them ad nauseum. While this research may infer there is boredom in the kitchen, there’s more to it than meets the frypan. Finding recipes all the family will enjoy is one challenge, what with individual preferences, downright fussy eaters, vegetarian teens, and yes, let’s not forget healthy and tasty. Then there is the issue of time - or rather the lack of it. According to those same statisticians the average time spent preparing and cooking dinner is 20 minutes or less.
Organizational specialists suggest stocking the pantry and the freezer with a stealth-like hoarding mentality. The reality is, we often find ourselves staring at shelves bulging with packages of rice, pasta and beans, or frozen hunks of chicken or stewing beef, often in a Zen-like trance after a wild day at the office. What we really need are some short-order supper survival tips that offer variety with few ingredients and minimal time and effort. Well, here to the rescue are the culinary cavalry, so to speak, fighting kitchen boredom with little-time, no-whine recipes. These busy professional home economists, with culinary skills at their very capable fingertips, face the same stresses as the typical Canadian family - juggling jobs, kids, and the family’s car pool pick up schedule. Barb Holland, P.H.Ec. is a freelance Professional Home Economist and recipe developer. While many envy her home office - the kitchen is steps away and commuting non-existent, variable schedules are her personal juggling act. Holland finds it disconcerting how many people take the route of fast food, take-away and restaurant meals. All can be tough on the waistline and the wallet. Her super-quick recipe is based on that hoarded pasta and a jar of pesto. Barb’s Warm Pesto Pasta Salad When summer tomatoes are at their best, toss a quick meal together with a jar of prepared pesto. While this pasta salad can be made with the more traditional basil pesto, you could also use arugula pesto with fresh arugula for a very peppery kick. 12 oz. (375 g) rotini pasta ½ cup basil (or arugula) pesto (or more to taste) 1 bunch fresh arugula 1 large ripe tomato, chopped or 8 cherry tomatoes, quartered Bring a large pot of water to a boil and cook pasta until tender. Wash arugula, spin dry and remove stems. Drain pasta (don’t rinse) and place in large bowl. Toss with pesto. Add arugula leaves and tomato, toss again and serve. Makes 4 servings. Ellie Topp, P.H.Ec., is the co-author of nine cookbooks including “The Complete Book of Small-Batch Preserving, 2nd edition” by Ellie Topp and Margaret Howard, Firefly Books, 2007 and "Fresh and Healthy Cooking for Two - Easy Meals for Everyday Life" by Ellie Topp and Marilyn Booth, Formac Publishing, 2011. Ellie’s Barbecued Pork Tenderloin with Soy-Mustard Sauce Lean pork tenderloin grills to perfection in short order for an easy meal. If the grill is not handy, simply roast it in the oven. Serve with couscous and steamed broccoli for quick dishes to round out the meal. 1 lb. (500 g) pork tenderloin(s), 1 or 2 1/4 cup soy sauce 1/4 cup grainy Dijon mustard 1/4 cup honey 1 clove garlic, minced Trim any visible fat and membrane from meat. Combine remaining ingredients. Pour over meat, turning to coat thoroughly. Set aside. Preheat barbecue to high and lightly oil the grill. Place meat on grill and reduce heat to medium-high. Turn meat and brush with sauce frequently until outside is caramelized but inside still pink, about 10-12 minutes. Alternatively, bake in 375F oven for 40 minutes or until meat has just a hint of pink remaining. Slice and serve immediately. Makes 4 servings. Couscous with Lemon and Fresh Herbs Couscous with a hint of lemon and fresh herbs is a perfect accompaniment to pork. Garnish with currants or sunflower seeds if you desire. In small saucepan heat 2 tsp. vegetable oil over medium heat; cook 1 minced shallot until soft, about 2 minutes. Add 1-1/2 cups chicken broth and bring to a boil. Stir in 1 cup couscous and grated rind of 1 lemon. Remove from heat, cover and let stand for 5 minutes. Stir in 2 tbsp. chopped fresh herbs such as basil, oregano, thyme or rosemary or 1 tsp. dried. Diane O’Shea, P.H.Ec., is a professional home economist and Family Studies (Home Economics) educator. Days are kept busy as a secondary school teacher, department head and Family Studies lecturer at the Faculty of Education, Western University. Now retired from O'Shea's Farm Fresh Vegetables and Berries, there is time for the four children, their spouses and three grandkids. Diane is presently busy planning for the Canadian Symposium for Home Economics and Family Studies Educators in February 2017. Here she shares her favourite topping for seasonal fruit. Diane’s Strawberries ‘N’ Cream O’Shea fell in love with strawberries and Devonshire cream during a trip to England many years ago. The O’Shea farm proudly produced summer and day neutral strawberries for over 20 years. This is her Greek yogurt-based alternative. While similar to Devonshire cream in consistency, this recipe provides a delicious richness with the bonus of being low in fat. Enjoy the berries and all the seasonal Ontario fruits coming to the markets with this simple topping. And, it’s short order, too! 2 cups fresh strawberries, hulled and sliced or other seasonal fruit Topping: 2 cups low fat, Greek-style natural yogurt 3 tbsp. granulated sugar 1 tbsp. lemon juice or 1 tsp. almond extract Combine yogurt, sugar and lemon juice or almond extract. Spoon over fresh berries or fruit. Garnish as desired. Makes 4 servings. By: Joyce Parslow, P.H.Ec., Director Consumer Relations, Canada Beef
Canadian beef is world-class in quality and availability. Beef is raised in each and every province. Cattle feed on grass and forage for the most part with a blend of grains such as barley, wheat or corn mixed-in as they reach maturity. Breeds and feeds give Canadian beef the flavour and tenderness you expect in a great steak. Making the Grade: Canadian beef bought in-store is federally or provincially inspected for safety – no compromises. The best in beef is given an 'A' GRADE quality designation. Just as in hockey, look for Canada AAA as the top in the league, followed by double A (AA) and then single A. Shopping Simplified: Canadian steaks are sorted into three basic cooking categories. Package labels identify the cut and the recommended cooking method (e.g. Top Sirloin grilling steak, Flank marinating steak). Grilling Steaks are ever tender – simply season and sear; Marinating Steaks are best marinated before grilling, but require advanced planning. These steaks often have the boldest beefy flavour and can be value-priced; Simmering Steaks are not BBQ steaks – best simmered low and slow in a winter stew. TIPS to ensure no mis-steaks:
Cedar Planked Steak with Charred Garden Salsa (from the Canada Beef Test Kitchen) Cooking steak on a cedar plank imparts fantastic wood-smoke flavour reminiscent of deli-smoked meat. Here, the marinade doubles as the base for the fresh salsa – just be sure to *remove what you need for the Salsa, before using the remainder to marinate the meat. Marinade/Dressing 1-3/4 cups (425 mL) barbecue sauce (your favorite brand) 1/4 cup (50 mL) lemon juice 2 Tbsp (30 mL) prepared horseradish 6 sprigs fresh rosemary (leaves only) coarsely chopped 1 Flank Marinating Steak or Top Sirloin, about 1-1/2 lb (750 g) Sea salt and freshly ground pepper Cedar Plank 1 can or bottle (440 mL) beer Vegetable oil Salsa 2 cups (500 mL) grape tomatoes 8 cloves garlic, peeled 4 ears of fresh corn, husked 4 green onions, trimmed 1 EACH sweet yellow and sweet red pepper, seeded, cut into large chunks 2 Tbsp (30 mL) vegetable oil Sea salt and freshly ground pepper 1. MARINADE: In large re-sealable freezer bag, combine barbecue sauce, lemon juice, horseradish and rosemary. * Remove 1/2 cup (125 mL) and set aside for Salsa. Pierce steak all over; place in bag with marinade. Seal.Refrigerate for 2 hours or up to 24 hours.Soak plank for at least 2 hours in enough beer and warm water mixture to cover, weighing down with heavy jars to submerge. 2.Heat plank in closed barbecue over medium-high heat until plank crackles and smokes, about 3 minutes. Brush top side with oil. Remove steak from marinade. Pat dry with paper towel; discard used marinade. Season both sides with salt and pepper. Place on plank. Cook in closed barbecue, without turning until digital instant-read thermometer reads 145°F (63°C) for medium-rare, about 15 minutes. Remove steak from plank. Let rest for 10 minutes before carving across the grain into thin slices. 3. SALSA: Alternately thread grape tomatoes and garlic onto soaked wooden skewers. Brush vegetables all over with oil and season with salt and pepper. Grill over medium-high heat in closed barbecue, starting with corn, until charred all over, turning occasionally. Let cool slightly. Cut kernels from cobs. Coarsely chop remaining vegetables. Combine with reserved barbecue sauce mixture. Serve with steak. Makes 4 to 6 servings Our friends at Canada Beef recently shared their 'Learn to Cook' Videos with us. Click here to watch all 14 videos or simply click on each of the videos below.
Thank you to recipe contributor and OHEA Executive member Erin MacGregor, RD, P.H.Ec., for sharing this Roasted Sweet Potato & Lentil Salad recipe from our latest cookbook collaboration Homegrown!
The book has been released just in time for the holidays (subtle hint: buy it for gifts!) and I got my 3 pre-ordered copies this week. You can find it in stores now. PS It’s currently Amazon’s #1 Hot New Release. Fancy! Because I tested and re-tested my own recipes while this book was in the works, I’ve been looking forward to trying some of my colleague’s recipes. This one comes from Rosemarie Superville, PHEc and food stylist. It is SO insanely good. And healthy and colourful. Ooh, and quick and easy. It’s all the things a great recipe should be. And lookie whose recipe is on the opposite page! You’ll notice there are some pretty obvious non-Canadian spices in the recipe. Using a variety of spices and condiments was the one rule we bent, because as Mairlyn says “we’re not writing a pioneer book!”. If you want your own copy of Homegrown (and trust me, you do) you can buy it through Amazon or Indigo-Chapters online or at a brick and mortar bookstore near you.
Erin
Update your knowledge of wholesome food produced in Canada and enjoy the time-saving convenience of seasonal menus ready-planned for you!
Explore Canada by travelling the pages of Homegrown. Discover foods that are unique to each geographic region. Look for family and regional favourites in this showcase of Canadian cuisine. In stores, Dec. 1, 2015, Homegrown is an ideal gift for beginners, seasoned cooks or collectors. Also available online at Chapters and Amazon. |
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