charred corn, black bean and toasted barley salad.

spring is trying its hardest to come our way:

- once a week the sun comes out to play for a few hours

- cherry blossoms are starting to bloom

- mangoes went on sale at the grocery store

this salad reminds me of summer. cool, grainy salads full of fresh veggies bursting with flavor.

I decided to make this salad on a day when the sun was shining.

I pretended that I bbq'd corn on the cob rather than toasting the kernels on the stovetop.

I pretended that I picked the tomatoes straight from the vine on my parents' porch.

the sunshine only lasted for one afternoon. 

thankfully, the leftovers lasted longer, and I could play make believe as I enjoyed it during my lunch break on they grey, gloomy days to follow.

spring into summer a little early with this delicious salad!

charred corn, black bean and toasted barley salad

source: spilling the beans

the goodies:
- 1/2 c. pearl or pot barley, uncooked
- 1.5 c. chicken or vegetable broth or water
- 1 tsp. canola oil
- 1 c. fresh, frozen or canned corn kernels
- 1 c. black beans
- 1/2 bell pepper, seeded and chopped
- 1 small tomato, diced
- 1 ripe mango, peeled and diced
- 1/4 purple onion, finely chopped
- 1/4 to 1/2 c. chopped parsley or cilantro (optional)


dressing:
- 1/3 c. canola oil
- 1/4 c. fresh lime juice
- 1 tsp. cumin
- 1 tsp. ground cumin
- 1 tsp. honey
- 1 garlic clove, minced


the fun part:
1. in a medium saucepan, toast the dry barley over medium-high heat for a few minutes, or until golden and toasty-smelling. pour the the stock or water, bring to a boil, turn the heat down, cover and cook for 40 minutes, until tender.  transfer to a bowl to cool completely.
2. in a heavy skillet, heat the 1 tsp of canola oil over medium-high heat.  saute the kernels of corn for 5 minutes, or until starting to turn golden. set aside to cool.
3. in a small bowl or jar, combine all the dressing ingredients and whisk or shape to combine.
4. in a large bowl, toss together the cooled barley, corn, beans, pepper, tomato, mango, onion and parsley (if using). drizzle with dressing and toss to coat.
5. serve immediately or refrigerate for up to a few hours before serving.


what your body will like:
per serving: 351 calories - 38 g carbs - 20 g fat - 9 g protein - 6 g fiber

kamut greek salad.

as a dietitian-to-be I am in full support of finding ways to incorporate whole grains into our diets.

kamut is NOT a scary ancient grain.

kamut IS:

a.) high in fiber

b.) relatively high in protein

c.) low glycemic index

d.) delicious in this salad


**amendment amendment!!!**
kamut is NOT gluten free.
apologies to all my gluten intolerant, celiac friends!

whole grains include fiber, and fiber rich products play an important role in healthy weight maintenance.  not only do they take you longer to chew, but the bulk makes you feel fuller for longer. 

glycemic index refers to how much a carbohydrate-containing food is likely to raise a person's blood sugar.  

the lower a food ranks on the glycemic index, the more control you have over blood sugar and blood cholesterol levels. 

no, no, no type II diabetes!

mixing kamut into a familiar and tasty greek salad is a a great way to introduce this mighty grain to hesitant first-timers!


want whole grains, but maybe not greek salad? check out these other whole grain recipes!

- brussels sprouts with cranberries and farro

- pumpkin old fashioned oatmeal

- spiced up savory popcorn

------------------------------------------------------------------------------------

kamut greek salad

This recipe has the distinctive tastes of a classic Greek Salad.  The variety of crisp vegetables provide a fresh crunch, which are nicely contrasted by the nutty chew of the al dente kamut.  The crumbled feta add a creamy texture to each bite, as well as a level of complexity with its tangy flavor.  The simple vinaigrette didn’t overpower the flavors of the fresh vegetables, and the dried oregano lent a subtle aromatic flavor, which is characteristic of Mediterranean cuisine.  The acidity from the lemon, and the smoothness of the olive oil nicely complemented one another, without making the salad overly greasy.  

source: dietitians of canada: simply great food
serves: 8

the goodies:
- 1 c. kamut 
- 2 c. water      
- 2 green onions, chopped         
- 1 small carrot, grated
- ½ red bell pepper         
- ½ c. finely diced English cucumber
- ¼ c. freshly chopped parsley
- ¼ c. finely chopped black olives
- ¼ c. freshly squeezed lemon juice
- 2 tbsp olive oil
- ½ tsp dried oregano    
- ½ c. crumbled feta


the fun part:

1. Rinse kamut and then place in small saucepan and cover with water.  Bring to a boil over high heat, then reduce heat to medium and cook until kamut is soft, about 1 hour. Drain and rinse under cold water to cool kamut. Drain well. Set aside to cool completely.
2. Meanwhile, prepare your remaining ingredients.  
3. In a large bowl, combine cooled kamut, green onions, carrot, red pepper, cucumber, parsley, olives, lemon juice, olive oil, oregano and salt and pepper to taste.  Sprinkle with crumbled feta.
4. Think about how easy this recipe was, and enjoy!

what your body will like:

- per serving: calories: 152 - carbs: 20 g - protein: 5 g - fat: 6 g
- all of the fantastic fun facts I have listed above!

brussels sprouts with cranberries and farro.

I am a creature of habit.  

I get it from my papa.  

I like cooking my oatmeal the same way every night before bed.  

I have a running route I like, and I stick to it. 

I like to grocery shop on sundays and do laundry on mondays.

I have the gym class scheduled memorized.  

lentils, squash and kale?  

they became a habit.  every day.

delicious, but two problems:

1. my body turned orange from the beta carotene (no, not really)

2. I had nothing new to blog about

but remember, there are no problems, only solutions! 

thanks to a visit from mama this past week, and the introduction of some new ingredients to my pantry, things are getting exciting again.

this recipe caught my eye immediately, and I have fallen in love with a brand new cyber recipe box at cookie and kate.  

I give her full credit for this delicious recipe, and would have followed it, had I the appropriate ingredients on hand.  instead, I strayed where needed and came up with this (delicious!) variation.  I would recommend checking her recipe out if you're interested in trying it yourself, but if you too don't have all the ingredients hiding in your kitchen, this version is tasty as well.

brussels sprouts with cranberries and farro.

source: cookie and kate
serves: 4 sides, 2 full servings


the goodies:
- 1 lb brussels sprouts, ends trimmed + cut in half length wise
- 1 tbsp. olive oil
- salt & pepper
- 2/3 c. fresh cranberries
- 1/3 c. walnuts, chopped and toasted
- 1/3 c. parmesan cheese, shaved
- 1 tbsp. balsamic vinegar
- 1 tbsp. maple syrup
- 1.5 c. farro (or barley, quinoa, or brown rice), cooked

the fun part:
1. if you do not have any left over grains to heat up, start to cook these now.

1 c. farro + 2.5 c. water + bring to boil, cover on low heat for 30 minutes
1 c. quinoa + 2 c. water + bring to boil, cover on low heat for 15 minutes
1 c. rice + 2 c. water + bring to boil, cover on low heat for 45 minutes

2. preheat your broiler.
3. set a 12-inch cast iron skillet over medium-high heat on the stove.  let it heat up for 2-3 minutes.  it should be so hot that a few drops of water sizzle and quickly disappear after contact
4. in a medium sized bow, toss the prepared brussels sprouts with olive oil and salt and pepper.  toss well so that the sprouts are evening coated in a thin layer of oil
5.  once the pan is hot, dump the sprouts into the pan and quickly rearrange them so that the flat sides are face down.  let them cook for 2 minutes.
6. toss the fresh cranberries into the pan and transfer the pan to your broiler.  the pan will be heavy and hot so use oven mitts and be careful!  let the brussels broil for about 2 minutes.  check the sprouts for doneness - their tops should be a little browned and the bottoms caramelized.  how long you leave them there depends on your preferences and your oven.  the cranberries should have started popping by now.
7. toss the warm farro, sprouts, cranberries, cheese and nuts in a bowl and drizzle with balsamic vinegar and maple syrup.  season with salt and pepper, if you choose.

{bon appetit!}

what your body will like:
per serving: 243 calories - 36 g carbs - 11 g fat - 9 g protein - 8 g fiber

squash curry stew.

how many of you made new year's resolutions to:

a.) eat healthier

b.) stop buying lunch

c.) be more organized

d.) all of the above

for those of you who circled 'd', I have the one dish wonder that will keep your resolutions going strong... well beyond january.  

this is my go-to sunday stew, which I prep and portion out into tupperware at the beginning of the week.
when time is tight, these pre-portioned goodies go straight from the freezer into my bag and are thawed by lunch.  

it's delicious.  it's healthy. 

it's convenient.  it will save you money.  

WIN!

----------------------------------------------------------------------------------------------------------------------------

squash curry stew

servings: 4
source: slightly adapted from oh she glows


the goodies:
- medium kabocha squash (japanese pumpkin squash) ~ 500 g
- 1 tsp. extra virgin olive oil
- 1 large onion, chopped
- 3 cloves of garlic, minced
- 1 tbsp. curry powder
- 1/2 tbsp. cayenne pepper *optional
- 1/2 tbsp. chili powder *optional
- 1 c. red lentils
- 1 carton low sodium broth
- 2 cups of greens, chopped (I use kale, de-stemmed)
- freshly grated ginger, to taste
- salt and pepper, to taste

the fun part:
1.) preheat the oven to 375 degrees.  cut the squash into 1 inch pieces, arrange on foil lined baking sheet and bake until tender, and browned slightly.  approximately 30 minutes.
2.) meanwhile, in a large pot, heat extra virgin olive oil.  add chopped onion and minced garlic and sauté for about 5 minutes over low-medium heat.
3.) stir in curry powder, cayenne and chili powder and continue to stir to prevent burning.  after a couple of minutes, add lentils and broth and bring to a boil.  reduce heat and cook for 10 minutes.
4.) stir in cooked squash and greens. cook over medium heat for 5-8 minutes.  season with salt, pepper and freshly grated ginger.


what your body will like:
1 serving = 1.5 cups
per serving: 340 calories - 49 g carbs - 3 g fat - 23 g protein - 18 g fiber

for a vegetarian dish, this is PACKED with PROTEIN! as we've discussed before, it is the winning combination of protein and fiber that will keep you fill you up and keep you satisfied for longer.

chilly outside. chili inside.

thanksgiving leftovers = depleted.

fridge stock up = necessary.

soup season is upon us.

1 batch = 8 servings?

yes please!

I've portioned mine out into tupperware containers and tossed them in the freezer, and now I have a hearty meal when I need to pack a lunch but am in a hurry.

pre-portioned chili + overnight oats = sleep in.  

I've also mixed in some cooked quinoa for some extra sustenance when I have the time to enjoy it at home.
per usual, the options are endless.  pick your favorite veggies and... go!

I might take this opportunity to mention that self proclaimed carnivores gave this one the stamp of approval.  yippee!

spicy vegetarian chili

recipe: whole foods
serves: 6-8


the goodies:
- 2 tbsp. canola oil
- 1 medium onion, chopped
- 1 large carrot, chopped
- 1 stalk celery, chopped
- 1 medium red bell pepper, cored, seeded and chopped
- 1 medium green bell pepper, cored, seeded and chopped
- 3 cloves of garlic, minced
- 1-3 tbsp. pureed chipotles in adobo sauce (I used 3)
- 1 tbsp. dried oregano
- 2 tsp. ground cumin
- 1 tbsp. chili powder
- 1 1/2 tsp. salt
- 1 (28 oz) can diced tomatoes
- 2 cans of beans (I used black beans, and a fava bean/chickpea mix)

the fun part:
#1.) heat the oil in a large pot over medium heat.  add onions, carrots, celery, peppers and cook for 10 minutes.  add garlic and cook for another two minutes.  you want your vegetables to be softened, but not browned.
#2.) add chipotles, oregano, cumin, chili powder and salt.  stir gently to blend.
#3.) add tomatoes and 4 cups of water.
#4.) gently simmer over low heat, uncovered, for 45 minutes.
#5.) add beans and simmer for an additional 30 minutes.


what your body will like:
1 serving = 1.5 cup:
200 calories - 30 g carb - 5 g fat - 10 g protein

can you do the can can?

sound familiar?  remember the time I went to india and got a bonus day?  

with my new found time I wrote a post about delicious 

cranberry oatmeal.

fast forward 5 months, and here I am with a bonus day before I leave for africa.  

{can you do the can can revisited}

for the last three weeks I've avoided grocery shopping so that don't leave the country with a a fully stocked fridge.  

perhaps a little too preemptive, but it's forced me to be creative and to make some picnics out of my pantry.

I plumped up my fresh produced with some protein packed canned foods and voila, a well balanced meal is born.

of course, due credit goes to my mother who recently replaced our rickety old can opener because she feared it may give us tetanus.  more proof she's a major contributor to this blog.

canned goods + sparse veggies = delicious salad

summer salmon salad.

the goodies:

salad:
- 1 can of salmon
- 1 can of artichoke hearts
- 1 can of lentils
- 1/2 cucumber, cut into bite sized pieces
- 1/2 bell pepper, cut into bit sized pieces
- 1/2 c. grape tomatoes, halved
- 1 green onion, chopped
- 1/4 c. quinoa, uncooked

dressing: 
from: KathEats

- 2 tbsp. olive oil
- 1 tbsp. dijon mustard
- 1 tbsp. honey
- 1 tsp. salt
- 1/3 tsp. pepper


the fun part:


#1.) get your quinoa cooking while you prepare the rest of the salad: add 1/2 c. of water to uncooked quinoa in a small pot and bring to a boil.  lower heat, cover with a lid and let simmer for 15 minutes.
#2.) crank open your cans, and toss in bowl with remaining chopped vegetables.
#3.) prepare your dressing in a small bowl.
#4.) add quinoa to veggies, drizzle dressing over top and stir until combined.

minimal grocery shopping + minimal dishes = maximum satisfaction.

what your body will like:


#1.) salmon: all those good omega-3s we talked about last time!
#2.) lentils: fiber and protein? win!  eating your carbohydrates with protein slows down their digestion, and prevents blood sugar levels from spiking.  lentils are full of this dynamic duo!
#3.) quinoa: not only is quinoa a whole grain, but it is also a complete protein.  want a refresher on all quinoa's health benefits?  check out this versatile quinoa recipe!

excuse me, I have a plane to catch and a few extra items in the refrigerator that need to be polished off before take off.  

stay tuned, the next picnics and pantries post will likely be coming from kenya!

omg [omega-3s].

  I have finally crawled out from underneath that huge mountain of notes, and I am ready to share a semester worth of nutrition knowledge with all of you. 

I'm here to redeem myself for disappearing from the blogosphere... it happened with good reason!

my brain is full, my tummy is hungry and I'm ready to be 

back on the blog.

soy maple salmon

recipe by: lauren gibson
serves: 4

the goodies:
- 4 6oz wild BC salmon fillets
- 3 tbsp maple syrup
- 1/4 c. soy sauce
- 3 tbsp dark sesame oil
- 2 tsp grainy mustard
- 1/2 tsp hot chili sauce
- 2 green onions, chopped
- 2 cloves of garlic, minced
- 2 tbsp fresh ginger, finely chopped

the fun part:
#1.) preheat the oven to 400 degrees and line an 8 x 8 baking dish with tinfoil.

#2.) in a small bowl whisk together maple syrup, soy sauce, sesame oil, mustard and chili sauce.  stir in scallions, garlic and ginger.

#3.) pour marinade into your prepared baking dish and place salmon in marinade, skin up.  allow salmon to marinate for 30 minutes to one hour.

#4.) once marinated, bake for 10-14 minutes, or until white protein appears and fish flakes.

{one day, if summer ever comes, I'll provide you with the bbq method.  however, judging by the hail storm I was caught in during my run yesterday, that won't be any time soon.}

what your body will like:
essential fatty acids: just like our body isn't able to make some of its own protein, it's also not able to make all of the fats necessary for your body to function properly.  there are two classes of essential fatty acids that we need to obtain from our diets:

omega-6s: vegetable and plant based oils
omega-3s: leafy green vegetables, flaxseeds and salmon

the ratio of omega-6s to omega-3s in our body is really important.  the more we consume of one, the less we are able to utilize the other.  unfortunately, on average our diets contain more omega-6 rich foods than omega-3s.  this means that not only are we not getting consuming enough omega-3s, but the ones we do eat aren't being used by the body properly, because they are being overpowered by the omega-6s.

omega-3s and omega-6s have completely opposite roles, so balance is key.

so what does this mean?  

pump up the omega-3 intake! 

marine sources, like salmon, are the best way to do this because they have more of the essential acids necessary for:

#1.) important structural and functional cellular components

#2.) roles in prevention of chronic heart disease

#3.) beneficial effects on brain and cognitive functions

#4.) health of women during pregnancy and breast feeding

who's your mama?

caterer + doctor = nutrition student.

my mom is the reason why: I love to cook and have big feet. 

my dad is the reason why: I love science and look german.

hannah the hybrid.

picnics and pantries has reason to be thankful for my mother:

#1.) all my cook books and utensils have been acquired from her overflow collection

#2.) she has been giving me kitchen appliances since my 13th birthday

#3.) she takes me grocery shopping for expensive ingredients when she comes to visit

she is the reason why I was making pleas for pate sandwiches at age 3, was taking quinoa mango salad for lunch in middle school, and most recently, show up to bake sales with raspberry cheesecake brownies.  

she may also be partially responsible for my quick wit and sass.

[yes, she came up with the blog title herself.]

the lady has some credentials:

dessert baker turned freezer food home business owner and operator turned full fledged caterer.
[all while providing her family with the best tasting meals of all!]

not to mention, she's picnics and pantries editor and number one promoter.  

what's next? 

a guest food blogger, of course!

here she is folks, this martha is the real meal deal.

::::::::::::::::::::::::::::::::::::::::::::::::::::::

April and May, while the rest of us are waiting for spring to finally come, students are waiting for exams to finally be over. Everything else piles up while the midnight oil is burned... including blogs.

What's a blogger to do? Call home of course! I can't write her exams, prepare for the trip to Kenya or train for her half marathon, but try my hand at a food blog?  

Why not.

During busy times [did I mention exams?], your freezer can be your best friend.  If you have a few things stashed, worrying about eating properly can be crossed off your list of things to do.  Make extras each time you cook so that you can freeze the leftovers... instant, healthy meals are ready when you need them, and the pots have already been washed.

Make batches of the basics, beans and rice can be prepared in bulk, measured and packaged and pulled out ready to go.  2 cups of beans is equivalent to a 540 ml can, and if you bag your cooked brown rice in 260 ml packages, you can throw this recipe together in no time at all.

Don't need 12 Brown Rice Patties for one meal?

You can freeze the rest, of course!

Brown Rice Patties 

recipe from: clean eating

serves: 12 servings 

the goodies:

- 1 sweet potato, peeled and grated 

- 1 zucchini, washed, trimmed and grated 

- 3 carrots, peeled and grated 

- 1 1/2 c.// 260 ml. cooked brown rice 

- 1/2 c. flour [whole wheat, rice, kamut...you get the idea, not white!] 

- juice of 1 lime 

- juice of 1 lemon 

- 1 tbsp sesame oil 

- 1/4 c. / 60ml. raw unsalted almonds, coarsely chopped 

- 1/2 c. / 60 ml. raw unsalted sunflower seeds, coarsely chopped 

- 1 tsp. sea salt 

- 2 cloves garlic, chopped 

- freshly ground black pepper 

- 1 egg 

- 1 egg white 

the fun part:

#1.) preheat the oven to 375. and line a baking sheet with parchment. 

#2.) using a clean dishtowel, press any extra water out of the grated vegetables. 

#3.) process almonds and sunflowers in a food processor, or chop by hand. 

#4.) combine all the ingredients in a large mixing bowl.  mix well.  mixture should be fairly stiff. 

#5.) measure patties using your 1/2 cup measuring cup.  

#6.) place all 12 on your baking sheet and bake for 40 - 45 min, or until lightly golden on top.

Now you have 12 meals ready to go.  Pack them in a pita, with tzatziki, cucumbers and tomatoes, have them on top of a salad or treat them like a regular burger.  Truth be told, Iʼve even eaten these for breakfast.

what your body will like:

being full and being fueled!

who's your mama?

caterer + doctor = nutrition student.

 my mom is the reason why: I love cooking and have big feet.

my dad is the reason why: I love science and look german.

hannah the hybrid.

picnics and pantries has reason to be thankful for my my mother:

#1.) all cook books and utensils have been donated from her overflow collection

#2.) she has been giving me kitchen appliances since my 14th birthday

she is the reason why I was making pleas for pate sandwiches at age 3, was taking quinoa mango salad for lunch in middle school, and most recently, show up to bake sales with raspberry cheesecake brownies.  

she may also be partially responsible for my quick wit and sass [yes, she came up the the blog title].

the lady has some credentials: dessert baker turned mass creator and distributor of freezer meals turned full-fledged caterer.  

she's picnics and pantries editor and number one promoter.  what's next?  a guest post, of course! 

here she is folks, this martha is the real meal deal.

:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

April and May, while the rest of us are waiting for spring to finally come, students are waiting for exams to finally be over.  Everything else piles up while the midnight oil is burned...including blogs.  

Whatʼs a blogger to do?  Call home of course!  I canʼt write her exams, prepare for the trip to Kenya or train for her half marathon, but try my hand at a food blog?  Why not. 

During busy times [did I mention exams?], your freezer can be your best friend.  If you have a few things stashed, worrying about eating properly can be crossed off of your list of things to do.  Make extras each time you cook so that you can freeze the leftovers...instant, healthy meals are ready when you need them, and the pots have already been washed. 

Make batches of basics, beans and rice can be prepared in bulk, measured and 

packaged and pulled out ready to go.  2 cups of beans is equivalent to a 540 ml can, and if you bag your cooked brown rice in  260 ml packages...you can throw this recipe together in no time at all.  

Donʼt need 12 Brown Rice Patties for one meal?  

You can freeze the rest, of course! 

Brown Rice Patties 

recipe from: clean eating

serves: 12 servings 

the goodies:

- 1 sweet potato, peeled and grated 

- 1 zucchini, washed, trimmed and grated 

- 3 carrots, peeled and grated 

- 1 1/2 c.// 260 ml. cooked brown rice 

- 1/2 c. flour [whole wheat, rice, kamut...you get the idea, not white!] 

- juice of 1 lime 

- juice of 1 lemon 

- 1 tbsp sesame oil 

- 1/4 c. / 60ml. raw unsalted almonds, coarsely chopped 

- 1/2 c. / 60 ml. raw unsalted sunflower seeds, coarsely chopped 

- 1 tsp. sea salt 

- 2 cloves garlic, chopped 

- freshly ground black pepper 

- 1 egg 

- 1 egg white 

the fun part:

#1.) preheat the oven to 375. and line a baking sheet with parchment. 

#2.) using a clean dishtowel, press any extra water out of the grated vegetables. 

#3.) process almonds and sunflowers in a food processor, or chop by hand. 

#4.) combine all the ingredients in a large mixing bowl.  mix well.  mixture should be fairly stiff. 

#5.) measure patties using your 1/2 cup measuring cup.  

#6.) place all 12 on your baking sheet and bake for 40 - 45 min, or until lightly golden on top.

now you have 12 meals ready to go.  pack them in a pita, with tzatziki, cucumbers and tomatoes, have them on top of a salad or treat them like a regular burger.  truth be told, Iʼve even eaten these for breakfast.

what your body will like:

a night off.

spice up your life.

{easy-peasy cauliflower and potato curry}

guess what? I keep promises.

remember the time I told you I'd keep you posted with my attempts to recreate indian meals?  taaaa-daaa!

we all know I love lentils, but for those you not so keen on legumes, I've got just the dish for you.

{lentil-less indian}

if you're intimidated by ethnic cuisine, fear not:

1.) this is very quick and easy to prepare.  

once you have the spices on hand... BAM.

2.) spice up your life?  

check out the 'what your body will like section' to find out how giving your taste buds a jolt will keep you fit and fab.  

this is another versatile meal that you can:

1.) have in a big bowl for lunch or dinner

2.) serve as a side dish as part of an indian feast

3.) enjoy on a bed of spinach for a tasty salad

4.) add some crunch by sprinkling with your favorite roasted chickpeas

indian potatoes and cauliflower.

adapted from: epicurious
serves: 4


the goodies:
- 1 tbsp. canola oil
- 1 lb of potatoes, diced
- 1/2 medium sized onion, diced
- 1 clove of garlic, diced
- 1 tbsp. ginger, finely grated
- 1 tsp. tumeric powder
- 1 tsp. salt
- 1 tsp. paprika
- 1 tsp. cumin
- 1/2 - 1 tsp. cayenne
- 1/2 c. water
- 1 head of cauliflower
- 1/2 c. peas

the fun part:
#1.) heat olive oil in a large, non stick skillet.  add the onion and garlic and sautee for about 2 minutes.
#2.) add the potatoes and ginger and sautee for around 3 minutes, or until slightly browned.  add the spices and cook for another minute.
#3.) add the cauliflower and water, stir and then cover and let simmer for 5 minutes, or until vegetables are tender.
#4.) stir in peas and cook for another 2 minutes.
#5.) serve individually seasoned with salt and pepper, or as a side dish to a delicious indian feast.

what your body will like:
a.) metabolism: I have a fun nutrition lesson for you today.  as some of you know, energy balance is one of the keys to weight maintenance.  energy in (calories from food) = energy out (calories burned).

the three factors leading to energy expenditure, or calories burned, are:
1.) physical activity: the energy required for activity.  this can be anything from daily chores to purposeful exercise.
2.) basal metabolic rate: the energy required to maintain all your internal physiological functions when you're at complete rest.
3.) thermic effect: the energy required to eat, digest and metabolize the food you eat.

spicy foods affect the thermic effect. to put it simply, the spicier your foods, the more calories your body will burn on its own to digest them!  so be brave and burn some bonus calories!


b.) resistant starch: leftovers are delicious served cold over a bed of spinach.  cold potatoes = resistant starch. click here if you need a friendly reminder of all the health benefits!

[patty's] pesto potatoes.

{potatoes + green = happy st. patrick's day!}

between missing pi day earlier this week (march 14 = 3.14) and getting grief for not including a recipe in my last post, I was left with no other option than to completely redeem myself with a holiday appropriate meal for st. patrick's day. 

included are all things festive:

the color green.

potatoes.

possibly even a pint of green beer at your own discretion.

    

go ahead, make this meal, and claim that you're irish just like everyone else.  

[just don't run around wearing a 'kiss me I'm irish' shirt.  

no one likes to kiss green beer and pesto.]

pesto potato salad

adapted from: smitten kitchen

serves: 4

the goodies:

- 1 lb purple majesty potatoes, cubed

- 1 lb yukon gold potatoes, cubed

- 1/2 lb green beans, ends trimmed and cut into 1 inch pieces

- 1/3 c. chopped green onions

- 2 tbps. pesto

- 2 tbsp. red wine vinegar

- 1/4 c. pine nuts, toasted

- parmesan cheese

- salt and pepper

the fun part:

#1.) bring a large pot of salted water to a boil while you wash, and cube the potatoes.  when the water is ready, add the potatoes and cook until tender - about 10 minutes.  add the green beans and cook for an additional 4 minutes.

#2.) drain, transfer to a large bowl and cool in fridge*.  when ready, toss the beans and potatoes with pesto.  stir in the vinegar, green onions and season to your liking with salt and pepper.  

#3.) if you are serving it as a side in a large bowl, shave large flecks of parmesan and sprinkle toasted pine nuts on top.  or, serve into individual bowls and garnish separately.

* this recipe is intended to be a cold potato salad, but if you'd prefer to have it warm, feel free to forgo the refrigeration step and toss with pesto immediately.  

what your body will like:

restistant starch: unlike regular starch, these guys aren't digested in the small intestine and pass through your gastrointestinal tract for fermentation rather than digestion.  resistant starches can occur naturally, or they can be formed when starch containing foods are cooked and then cooled... see, now you know why I made you cool your potatoes in the fridge!  the benefits?  

- protection of the colon

- increased absorption of minerals like magnesium and calcium: hello bone health!

- improved insulin sensitivity and glucose tolerance: let me remind you!