03-04-10

5 Tips To Satisfy Even The Most Time-Starved Families

There’s no question Canadian families are time-starved. After all, according to Stats Canada 65% of all women with children under the age of three, work full time. So, just how do mom and dad juggle life to maintain healthy nutrition for the entire family?

“It’s not easy,” says Rose Reisman. But having raised four kids of her own—while at the same time managing her several businesses, writing her bestsellers, participating in charity events and corporate speaking—somewhere in there she makes a lot of family meals.

Still, equally as important as nutrition for Rose is the importance of families taking time to stop all other activities and eat together. “The dinner hour is our only hope of catching up with each member of the family and finding out what’s going on in their daily lives,” she writes in her book, Weekday Wonders: Healthy Light Meals for Every Day.

So, to make eating at home with your family more than a weekend activity, we offer the following 5 tips and thoughts to help make mealtime a delicious and nutritious reality. Also, be sure to check out a litany of Rose’s wonderful recipes (which includes those referenced below, plus many, many more) at The Art Of Living Well

1. Curb the enthusiasm for fast food
Avoid fast food at all costs. “It’s economical to eat at home—fast food is not healthy or cheap,” says Rose. The cost of the very same raw ingredients are literally about 20% of what you’d pay for the fast food. Instead, try sly spins on fast food, “a wrap can be a quick meal,” says Rose. “Fast-food wraps are not so healthy. I’m just showing people you can do this stuff with low fat.”

2. And steer clear of grocery junk food too
You and your kids cannot be fueled by overly processed, empty calories. “All we’re hearing every day is diabetes, obesity, cancer,” Rose says. Most prepared retail meals are laden with sodium and fat.

3. Make wow factor meals, everyday
Nutritionally prepared meals needn’t ever forsake flavour… Rose’s wonderful recipes defy any perception that healthy be bland, boring and unsatisfying. “We are getting away from the meat and potatoes family,” says Rose, suggesting modern stand-ins such as main-dish soups and salads, one-dish meals, stir-fries like mango-beef and tuna with coconut Thai sauce, and vegetarian entrées.

4. Snacking is a good thing!
Kids who eat lunch at 11:30 are ravenous by 4:30 p.m. So Rose suggests either feeding them dinner at 4:30 (if you work at home) and let them have a little at the family dinner table later, or instead of dinner set out fruit or veggies. “When it’s there, they’ll gobble it up.”

5. Approach family eating as a life skill
We carefully plan and schedule hockey and band practice, but don’t bother to organize a week’s worth of menus. “We seem to wing it most of the time…people are still not putting it as a priority.” Do not let other activities get in the way of meal times, and as best possible, try to set times for snacks and meals. And to help hone your shopping list planning check out an entire month’s worth of complete shopping lists in Rose’s Weekday Wonders: Healthy Light Meals for Every Day (Penguin Books).

02-25-10

3 Podium-Worthy (& Nutritionally Grounded!) Dishes To Enjoy As We Watch Canada Soar!

Whether it’s Alexander Bilodeau winning Canada’s first ever gold on home turf or Clara Hughs shining in her bronze finale, most Canadians will surely remain glued to their sets for the remainder of these truly spectacular Vancouver Olympic games. So as our women’s and men’s hockey teams advance to gold, and with the extraordinarily courageous, Joannie Rochette skating with a heavy heart… there are many hours of thrilling action ahead.

But as spirits soar and we get caught up in the festivities, how we eat and drink tends to nosedive. So, as you cheer on our athletes during the remaining week or so of competition, we present these 3 delicious and nutritiously grounded dishes and desserts we hope you, your family and friends will find podium-worthy…

Rose’s Tex Mex Chili

This is a great, lighter chili typically served in the Southwest. Using chicken rather than beef reduces the calories and fat. Dusting the chicken with flour maintains the moisture. Aged cheddar is the perfect accompaniment. Add diced avocado to the list of garnishes if you like.

Ingredients:
12 oz skinless boneless chicken breasts (about 3 breasts), diced 1/4 cup all-purpose flour

2 tsp vegetable oil

1 1/2 cups chopped onion

1 cup canned corn, drained

2 tsp finely chopped garlic

1 1/2 cups canned black beans,
drained and rinsed

2 1/2 cups tomato sauce (or store-bought spaghetti sauce) 3/4 cup chicken (or beef) stock
1 Tbsp chili powder
1 1/2 tsp dried basil
1 tsp dried oregano
1 1/2 tsp seeded and finely
chopped jalapeño pepper (or 1½ tsp hot chili sauce)
pinch of salt and pepper
1/4 cup chopped cilantro or parsley
1/2 cup shredded aged light cheddar cheese
1/4 cup low-fat sour cream

Directions:
Place the chicken and flour in a bowl and toss to coat. Lightly coat a nonstick saucepan with
cooking spray, add 1 tsp of the vegetable oil and set over medium heat. Sauté the chicken for
5 minutes or until it is lightly browned on all sides, but do not cook through. Set aside.

Re-spray the same saucepan, add the remaining vegetable oil and set over medium heat. Add
the onion and cook until soft, stirring frequently, about 5 minutes. Stir in the corn and garlic
and continue to cook and stir for 5 minutes or until the corn is browned.

Stir in the beans, tomato sauce, stock, chili powder, basil, oregano, jalapeño, salt and pepper.
Bring to a boil, reduce the heat and cover. Simmer for 15 minutes. Add the diced chicken and
simmer, uncovered, for 5 minutes or until the chicken is just cooked through and the chili
thickens. Serve the chili in bowls, and garnish with cilantro, cheese and sour cream.
These burgers are extremely moist and flavorful due to the hoisin sauce. Instead of meat, use ground chicken, veal or pork, or try a combination.

Serve these on miniature hamburger buns and add some sautéed onions. If you prefer, make 4 or 5 burgers instead of the minis.

Miniature Hoisin Garlic Burgers

Ingredients:
1 lb extra-lean ground beef
1/4 cup dry breadcrumbs
1/4 cup chopped green onion
1 egg
3 Tbsp chopped cilantro or parsley
4 Tbsp hoisin sauce
2 tsp minced fresh garlic
1 tsp minced fresh ginger
2 Tbsp water
1 tsp sesame oil

Directions:

Heat the barbecue to high and spray with cooking oil, or preheat the oven to 450°F.

Combine the beef, breadcrumbs, green onion, cilantro or parsley, 2 Tbsp of the hoisin sauce, garlic, ginger and egg in a bowl. Mix thoroughly and form into 10 mini burgers.

Whisk the water, remaining 2 Tbsp hoisin sauce and sesame oil together in a small bowl. Brush half of the sauce over the burgers. Barbecue, or place on a rack on a baking sheet and bake for 10 to 15 minutes (until no longer pink in the center). Turn the patties once, halfway through, and brush with the remaining sauce. Serve on mini hamburger buns, if desired, and garnish with sautéed onions.

Cappuccino Rocky Road Cheesecake

A great combination for a cheesecake is coffee, chocolate chips, marshmallows and toasted almonds. This cheesecake is not only delicious but beautiful to present to your family and guests, especially if you drizzle it with more chocolate.

Ingredients:
1 2/3 cups chocolate wafer crumbs
2 Tbsp water
1 Tbsp vegetable oil
11/2 Tbsp instant coffee or espresso powder
1 1/2 Tbsp hot water
2 cups light ricotta (5%)
1/2 cup light cream cheese (about 4 oz), cubed
1 large egg
3/4 cup low-fat sour cream
1 cup granulated sugar
3 Tbsp all-purpose flour
1/3 cup miniature marshmallows
3 Tbsp semisweet chocolate chips
3 Tbsp slivered toasted almonds

Directions:
Preheat the oven to 350°f. Lightly coat a 9-inch springform pan with cooking spray. In a small bowl, combine the crumbs, water and oil. Pat onto the bottom and partially up the sides of the pan. Dissolve the coffee in the hot water. In the bowl of a food processor, add the ricotta and
cream cheese, egg, sour cream, sugar, flour and dissolved coffee. Purée until smooth. Pour
into the pan and bake for 35 minutes.

Remove from the oven. Sprinkle the marshmallows, chocolate chips and almonds over the cake and bake for another
5 minutes. Allow to cool, and chill before serving.

02-04-10

Enlightenment Through Chocolate?!

Pasta, red wine and chocolate. Not exactly a trio of ideal foods that pops to mind when on a path to mind and body enlightenment. But last Friday, food columnist for The New York Times, Julia Moskin, transitioned smoothly from downward dog to a cinnamon-spiked butternut squash puree… followed by a roasted tomato pasta, all chased with good dark chocolate and glass of wine. The class is called, “Yoga For Foodies”, and of course, only in New York.

“The past decade has produced thousands of new foodies and new yogis, all interested in healthier bodies, clearer consciences and a greener planet,” writes Moskin, “Inevitably, the overlap between the people who love to eat and the people who love to do eagle pose has grown.”

The core idea behind the yoga-foodie program is to enable yogis to taste, smell and digest food in a heightened state of awareness. In 2007, a similar combination yoga studio and fine dining restaurant, Ubuntu, opened in Napa, California.

But Moskin explains that not everyone agrees that rich foods, especially those containing animal protein are compatible with yoga enlightenment. The culture of judgment is very real within North American yoga communities… aptly dubbed, “yogier than thou”, she writes.

Others argue that it’s not written anywhere that one must exclusively eat vegetarian to enjoy an optimal yoga practice. “We do not live in the time of the founding fathers of yoga, and we don’t know what they wanted us to eat,” yoga instructor, Sadie Nardini, told Moskin.

Many would agree with Moskin that there are many ways to “do” yoga: after all, the term embraces meditation, worship, study, action and physical activity – and over the 5,000 years of its evolution has always been broadly understood as a route to enlightenment and purification. It’s unquestionably a compelling lifestyle, having grown to a $6 billion dollar business across North America… no matter how it’s interpreted and expressed.

The owner of Exhale Spa on Madison Avenue, which hosts the “Yoga For Foodies” program every Friday night, believes that any profound pleasure of the senses can bring on the “yoga high” that is a gateway to divine bliss.

In the end, we believe it’s all about what makes us personally feel good… mentally and physically. When we slow down and listen to our bodies, it’s  amazing what it tells you. Be sure to shift some meaningful time amid a hectic schedule to shop for seasonal whole foods, then prepare and share them with your family and friends you’re sure to achieve ‘divine bliss’.

And when mindful of moderation and balance there’s no reason to ever ditch the pasta, red wine or chocolate… yogi or no yogi!

01-28-10

5 Amazing Approaches to Cooking Lighter in 2010

Two weeks ago we launched our first posts in a series of Core Approaches to achieving a more balanced life. This week we’re thrilled to present the first in a series of Rose’s very hands-on, Approaches that focus on actual meal preparation, body care and beauty. So read on and learn 5 simply delicious, yet calorie-altering tips and techniques to cooking lighter everyday…

Approach #1: Keep it whole…

Most Canadians claim they cook from scratch at least once a day… but they actually don’t, they assemble using a variety of processed and raw, whole ingredients. Obviously for time-starved, busy families, augmenting meals with prepared foods is essential – ready to eat bagged lettuces, for instance, have become a meal mainstay.

But when it comes to processed foods, especially fully prepared sides and main dishes (either dehydrated or from the freezer case) beware of sky high sodium and fat levels, as well as sugar—it’s a little known fact that heavy doses of each deliberately crammed into a single serving can physiologically create cravings for more, and possibly food addictions.

Approach #2: Punch up the flavour…

In the same vein as cooking with whole, fresh foods, get reacquainted with the natural, potent flavours of citrus – whether from lemons, oranges, limes or grapefruits, acidity actually works much better than salt to sharpen the other flavours in your dish. Marinating boneless chicken, lean beef or pork in a simple marinade of lime or orange juice, plus the zest, cumin and garlic packs grill-ready, flavour punch. Also, ditch the lite, bottled salad dressings and make your own – try simply squeezing fresh lime or orange juice over a salad along with a quick drizzle of olive oil.

Approach #3: Take an aromatic journey

Because of the endless combinations and permutations of fresh and dry herbs and spices, nothing goes further in a recipe to create richness and decadence—even though it’s actually light and healthy! In addition to infusing simple, acid based marinades with dry herbs—think oregano, cumin, thyme—after grilling fish fillets or chicken breasts, scatter with a handful of roughly chopped fresh herbs.

Also use fresh herbs as actual components in your salad – one of the most wonderful combos (and perfect accompaniment to grilled fish) is topping chilled, torn romaine leaves with a heap of freshly chopped dill, green onions, liberal squeeze of lemon and dash of good olive oil.

Approach #4: It’s all in the ‘mouth feel’

Professional product developers call it, “mouth feel”, just a fancy term for texture, which makes or breaks the quality of any dish. The processed food industry also knows that fat goes a long way to create a very pleasing texture for a consumer’s palate. But when you cook from scratch, it’s easy to cheat. For example, for soups and sauces, which call for heavy cream, substitute with evaporated milk, or whisk in 2% dry milk powder.

In place of sour cream, use 2% plain, but Balkan style or Greek yogurt, which is strained and retains a wonderful, creamy texture. An easy way to de-fat sauces, soups and gravies is to pour them into a baggie, chill, then remove the hardened parts.

Approach #5: Have your cake and eat it too…

When making desserts use heart healthy oils instead of butter or vegetable shortening and substitute some pureed bananas, applesauce and light sour cream for some of the fat – for instance, if a muffin recipe calls for a cup of oil, use half the oil and the other puree. Use cocoa to replace some of the chocolate; cut back half the chocolate chips in cakes and cookies and use dark or flavored chips to enhance flavor.

12-23-09

A Decadent Black & White Dessert Duo To Ring In 2010…

Miniature Chocolate Mudpies & Coconut Layer Cake With Italian Meringue Icing

Go ahead and indulge with two of Rose’s dessert classics—your guests will never know they’re both easy on the fat and calories…

Miniature Chocolate Mudpies

When you deal in miniature, you’re working with the perfect way to maintain the presence of all

your favourite desserts in any diet. Don’t deny yourself – just make it mini!

1 cup chocolate wafer crumbs 1/2 cup cocoa powder 1 tbsp water 2 tbsp all purpose flour 2 tsp vegetable oil 2 1/2 oz light cream cheese 2 tbsp chocolate chips

2 large eggs 2 tbsp hot water 1/4 cup low fat sour cream 1 tsp instant coffee 3 tbsp corn syrup 1 cup brown sugar 1 tsp vanilla Garnish with icing sugar

Preheat oven to 350 F.  Spray a 12 cup muffin tin with vegetable oil.

In small bowl combine wafer crumbs, water and oil until mixed.  Divide and pat into bottom of muffin tins. In small bowl combine chocolate chips, water and coffee.  Microwave for 40 seconds or just until chocolate begins to melt.  Stir until smooth.

In bowl of food processor add sugar, cocoa, flour, cream cheese, eggs, sour cream, corn syrup and vanilla.  Puree until smooth.  Add chocolate mixture and puree until smooth.  Divide among muffin cups and bake for 12 minutes or just until centre is still slightly loose.

Cool and chill before serving.  Remove from tin with a knife. Garnish with icing sugar.

Coconut Layer Cake with Italian Meringue Icing

Rose used to avoid coconut desserts entirely but now that light coconut milk is available, she always looks for ways to use it. To toast the coconut, brown it in a skillet over high heat for approximately 2 to 3 minutes.

1 1/4 cups granulated sugar 2 egg whites 3/4 cup light coconut milk 1/4 tsp cream of tartar 1/3 cup vegetable oil 2 eggs 3 large egg whites 1 1/2 tsp pure vanilla extract

3/4 cup granulated sugar 1 1/4 cups all-purpose flour 1/4 cup water 1 1/2 tsp baking powder 1/4 tsp cream of tartar 1/4 tsp salt 3 Tbsp coconut, toasted

Preheat the oven to 350°F. Spray two 9-inch round cake pans with cooking oil.

For the cake, beat 1 cup of the sugar, the coconut milk, oil, eggs and vanilla in a large bowl, using a whisk or electric mixer.

Combine the flour, baking powder, salt and coconut in another bowl, mixing well. Stir the dry ingredients into the coconut milk mixture by hand, mixing just until combined.

Beat the 2 egg whites with the cream of tartar in a clean bowl until foamy. Gradually add the remaining 1/4 cup sugar, beating until stiff peaks form. Stir one-quarter of the egg whites into the cake batter. Gently fold in the remaining egg whites. Divide the mixture between the prepared pans.

Bake in the center of the oven for approximately 15 minutes or until a tester inserted into the center comes out clean. Cool in the pans on a rack.

For the icing, combine the 3 egg whites, sugar, water and cream of tartar in the top of a double boiler over simmering water (or use a heatproof glass or metal bowl over a saucepan). Beat the mixture with an electric mixer for 6 to 8 minutes or until it thickens and soft peaks form. Remove it from the heat. Beat for 1 minute or until stiff peaks form. Stir in 2 Tbsp of the toasted coconut.

When the cakes are completely cooled, spread one-quarter of the icing over 1 cake layer. Place the second layer on top of the first and ice the top and sides with the remainder. Sprinkle with the remaining 1 Tbsp toasted coconut.