In this edition of Be Well, Chinweoke gives us a great overview about the benefits of food, Kristy reminds us about getting active and planning activity into our daily lives. Kristy also provides some great links to check out and I am suggesting 3 recipes, a soup, pasta and cupcakes.
Be Well…Ellen
Thursday, July 2, 2009
What are the natural benefits in the food we eat everyday?
Many of us do not put much thought into the foods that we eat everyday. Have you ever wondered what your food does for you other than fill your stomach? There are many foods that have been shown to have an added benefit to them that can enhance your nutritional health. Check out this link http://health.msn.com/nutrition/nutrient-library/ to see all the different vitamins and minerals your body needs where you can find them and what they do for your body.
Vitamins and Minerals
Some of the obvious benefits in foods are the abundance of vitamins and minerals that the body needs to function. Some of these are vitamins A, C and E, and minerals such as calcium and potassium. There are many foods that provide these needed substances, the best choice is a fresh food source. If you reach for fresh produce and vegetables, and natural unprocessed foods like eggs and lean meats you are sure to be getting a variety of vitamins and minerals in the foods you eat everyday.
Fibre
Fibre is often neglected as something that is needed and important in the body. But in reality fibre plays a large role in the health of the body, especially the colon. Fibre is obtained from lots of foods we eat everyday, mostly whole grains, broccoli and fruits like apples. Fibre in the diet ensure passing of wastes from the body and maintains the health of the bowel.
Antioxidants
Antioxidants work to prevent oxidative damage to cells of the body from free radicals. Free radicals are molecules that have an unpaired electron which allows it to be reactive to the cells in the body. Uncontrolled oxidation due to this can damage and kill cells of the body. Some examples are vitamin E and vitamin C; these antioxidants can work to prevent this cell damage.
Supplements or nutrient dense foods – Is one better for me?
Supplementing is something that is dependant on every person’s different health needs, concerns and goals. For most vitamins and minerals can be achieved in needed amounts through a well balanced diet based from Canada’s Food Guide. For those who have medical conditions and possibly difficulty eating supplementation may be something that is a source for reaching nutrition goals. It is always best to talk to your physician when thinking of starting a supplement in your dietary pattern.
Live Well…Chinweoke
Vitamins and Minerals
Some of the obvious benefits in foods are the abundance of vitamins and minerals that the body needs to function. Some of these are vitamins A, C and E, and minerals such as calcium and potassium. There are many foods that provide these needed substances, the best choice is a fresh food source. If you reach for fresh produce and vegetables, and natural unprocessed foods like eggs and lean meats you are sure to be getting a variety of vitamins and minerals in the foods you eat everyday.
Fibre
Fibre is often neglected as something that is needed and important in the body. But in reality fibre plays a large role in the health of the body, especially the colon. Fibre is obtained from lots of foods we eat everyday, mostly whole grains, broccoli and fruits like apples. Fibre in the diet ensure passing of wastes from the body and maintains the health of the bowel.
Antioxidants
Antioxidants work to prevent oxidative damage to cells of the body from free radicals. Free radicals are molecules that have an unpaired electron which allows it to be reactive to the cells in the body. Uncontrolled oxidation due to this can damage and kill cells of the body. Some examples are vitamin E and vitamin C; these antioxidants can work to prevent this cell damage.
Supplements or nutrient dense foods – Is one better for me?
Supplementing is something that is dependant on every person’s different health needs, concerns and goals. For most vitamins and minerals can be achieved in needed amounts through a well balanced diet based from Canada’s Food Guide. For those who have medical conditions and possibly difficulty eating supplementation may be something that is a source for reaching nutrition goals. It is always best to talk to your physician when thinking of starting a supplement in your dietary pattern.
Live Well…Chinweoke
Activities that the whole family can enjoy
Summer is a great time to get the whole family active together. Plan a picnic and rather than just the food being the central gathering, make an afternoon of activities the focus.
Here are some great (and fun) ideas to get active this summer:
Plan a soccer game! No need to get all the rules right, just run, kick and shoot!
Softball...or catch
Bicycle ride
Tag
Create an obstacle course with whatever you have around. Go up and over play structures, go in and out of goal posts, and try for your best time sprinting.
Go for a nature walk. Hiking through woods and up hills.
Bocce ball
Play a game of ultimate frisbee
Go to a lake and play volleyball in the water
Learn how to play tennis or badminton
Plan a camping trip with water sports such as canoeing or kayaking
Touch football game
Street hockey
Basketball
The main objective is to get everyone moving. No matter what you say to your kids, your actions will speak louder than your words. If you are active they will follow closely in your footsteps! Enjoy the time you have outside with the people you love, doing the things that make you healthier.
Great websites to check out:
http://www.kaboose.com/features/healthykids/active-families.html
http://www.actnowbc.ca/families/ideas_for_an_active_family
http://www.fvsd.ab.ca/stm/end_of_the_year_and_summer_activ.htm
Keep Well…Kristy
Here are some great (and fun) ideas to get active this summer:
Plan a soccer game! No need to get all the rules right, just run, kick and shoot!
Softball...or catch
Bicycle ride
Tag
Create an obstacle course with whatever you have around. Go up and over play structures, go in and out of goal posts, and try for your best time sprinting.
Go for a nature walk. Hiking through woods and up hills.
Bocce ball
Play a game of ultimate frisbee
Go to a lake and play volleyball in the water
Learn how to play tennis or badminton
Plan a camping trip with water sports such as canoeing or kayaking
Touch football game
Street hockey
Basketball
The main objective is to get everyone moving. No matter what you say to your kids, your actions will speak louder than your words. If you are active they will follow closely in your footsteps! Enjoy the time you have outside with the people you love, doing the things that make you healthier.
Great websites to check out:
http://www.kaboose.com/features/healthykids/active-families.html
http://www.actnowbc.ca/families/ideas_for_an_active_family
http://www.fvsd.ab.ca/stm/end_of_the_year_and_summer_activ.htm
Keep Well…Kristy
Summer is here! School is done! Here comes summer camp, holidays, festival and great local food.
A great recipe to cool down during the summer is a gazpacho. http://www.mcgacanola.org/food_recipe_individual.cfm?id=122
A wonderful cold soup that is pureed and can be as spicy as you would like it. The homemade croutons are a great touch.
When I have too much bread in my home and needing to decide what to do with it, I cut the bread into cubes and freeze it so it is ready for homemade croutons or for a great, fast and easy try the recipe Rapini n’ Orecchiette. It calls for bread cubes.
http://www.mcgacanola.org/food_recipe_individual.cfm?id=300
Rapini is a common vegetable in Chinese and Italian cuisine. Also known as Broccoli Rabe, it is a good source of many vitamins and minerals. Orecchiette is an Italian pasta that is shaped as an ear. If you cannot find orecchiette pasta, try this recipe with small shell pasta.
And now for something sweet, try the Lemon-Lime Cupcakes. Easy to take to the lake, cabin or for that Canada’s Day celebration
http://www.mcgacanola.org/food_recipe_individual.cfm?id=254
A wonderful cold soup that is pureed and can be as spicy as you would like it. The homemade croutons are a great touch.
When I have too much bread in my home and needing to decide what to do with it, I cut the bread into cubes and freeze it so it is ready for homemade croutons or for a great, fast and easy try the recipe Rapini n’ Orecchiette. It calls for bread cubes.
http://www.mcgacanola.org/food_recipe_individual.cfm?id=300
Rapini is a common vegetable in Chinese and Italian cuisine. Also known as Broccoli Rabe, it is a good source of many vitamins and minerals. Orecchiette is an Italian pasta that is shaped as an ear. If you cannot find orecchiette pasta, try this recipe with small shell pasta.
And now for something sweet, try the Lemon-Lime Cupcakes. Easy to take to the lake, cabin or for that Canada’s Day celebration
http://www.mcgacanola.org/food_recipe_individual.cfm?id=254
Summer is here! School is done! Here comes summer camp, holidays, festival and great local food.
A great recipe to cool down during the summer is a gazpacho. http://www.mcgacanola.org/food_recipe_individual.cfm?id=122
A wonderful cold soup that is pureed and can be as spicy as you would like it. The homemade croutons are a great touch.
When I have too much bread in my home and needing to decide what to do with it, I cut the bread into cubes and freeze it so it is ready for homemade croutons or for a great, fast and easy try the recipe Rapini n’ Orecchiette. It calls for bread cubes.
http://www.mcgacanola.org/food_recipe_individual.cfm?id=300
Rapini is a common vegetable in Chinese and Italian cuisine. Also known as Broccoli Rabe, it is a good source of many vitamins and minerals. Orecchiette is an Italian pasta that is shaped as an ear. If you cannot find orecchiette pasta, try this recipe with small shell pasta.
And now for something sweet, try the Lemon-Lime Cupcakes. Easy to take to the lake, cabin or for that Canada’s Day celebration
A wonderful cold soup that is pureed and can be as spicy as you would like it. The homemade croutons are a great touch.
When I have too much bread in my home and needing to decide what to do with it, I cut the bread into cubes and freeze it so it is ready for homemade croutons or for a great, fast and easy try the recipe Rapini n’ Orecchiette. It calls for bread cubes.
http://www.mcgacanola.org/food_recipe_individual.cfm?id=300
Rapini is a common vegetable in Chinese and Italian cuisine. Also known as Broccoli Rabe, it is a good source of many vitamins and minerals. Orecchiette is an Italian pasta that is shaped as an ear. If you cannot find orecchiette pasta, try this recipe with small shell pasta.
And now for something sweet, try the Lemon-Lime Cupcakes. Easy to take to the lake, cabin or for that Canada’s Day celebration
Lemon-Lime Cupcakes
Yield: 2 dozen cupcakes
1 (18 oz) pkg lemon cake mix 1 (515 g) pkg
1/3 cup canola oil 75 mL
1 1/4 cup water 300 mL
3 eggs 3
2 Tbsp grated lime zest 30 mL
2 Tbsp grated lemon zest 30 mL
Preheat oven 375 F (190 C). Line muffin pans with 24 paper baking cups. In large mixing bowl, combine all cupcake ingredients and beat well, about 2 minutes. Spoon the batter into baking cups. Bake cupcakes for 14 - 18 minutes or until toothpick inserted into the cupcakes comes out clean. Remove from pan and cool on wire rack. Remove cupcakes from baking cups.
Cream Cheese Frosting
1 (8 oz) pkg cream cheese 1 (250 g) pkg
2 1/2 - 3 cup confectioners' sugar 625-750 mL
1 tsp lime zest 5 mL
1 tsp lemon zest 5 mL
candied fruit pieces
1 (8 oz) pkg cream cheese 1 (250 g) pkg
2 1/2 - 3 cup confectioners' sugar 625-750 mL
1 tsp lime zest 5 mL
1 tsp lemon zest 5 mL
candied fruit pieces
Place cream cheese in mixing bowl and beat until smooth and creamy. Add confectioners' sugar and continue to beat until well mixed. Add any additional confectioners' sugar as needed. Add lime and lemon zest and beat until combined. Spread frosting over cupcakes and decorate with candied fruit pieces.
Gazpacho
Yield: 12 servings
3 cup tomato juice 750 mL
2 Tbsp canola oil 30 mL
1/4 tsp hot sauce 1 mL
2 tomatoes, peeled and chopped 2
1 seedless cucumber, peeled and chopped 1
1 red pepper, peeled and chopped 1
1 green pepper, peeled and chopped 1
1 small onion, coarsely chopped 1
1 carrot, peeled and coarsely chopped 1
1 garlic clove , coarsely chopped 1
salt and pepper to taste
fresh cilantro, for garnish
In a food processor, blend tomatoes, cucumber, red pepper, green pepper, onion, carrot, garlic, canola oil, hot sauce and tomato juice until almost smooth. Season and refrigerate for 2 hours. Serve with cilantro and croutons.
Croutons
4 slices multi grain bread, cut into small pieces 4 slices
1/4 cup canola oil 50 mL
2 Tbsp Parmesan cheese 30 mL
salt and pepper
Preheat oven to 350 F (180 C). Toss bread with canola oil, salt, pepper and Parmesan cheese. Place on baking sheet. Bake for 20 minutes, until crisp. Stir occasionally.
Eat Well…Ellen
Wednesday, June 10, 2009
In This Months Issue of Be Well E-Update
June 2009 Issue #6
In this edition of Be Well, Chinweoke talk about why cardio is good for us. Kristy gets us off and running with an easy to follow running program and I will fill you up with some great recipes that will become some new family favourite just in time for Father’s Day!
Be Well…Ellen
Cardio and the effects on your body
We often hear that we need to incorporate cardio into our daily physical activity, that it is important in maintaining a healthy body. Health Canada states that adults should engage in at least 30 minutes of physical activity everyday, while children should engage in 90 minutes everyday. So what exactly does it mean to get cardio into your exercise routine, and what benefits does it have on your body?
Why is cardio exercise important?
It is important to the health of the body because as blood circulates throughout the body it removes waste materials from tissues and delivers oxygen from the lungs back to the body. When cardio exercise is done regularly it improves the ability of the body to complete this action, ad can improve overall health.
What are the benefits of cardio exercise?
Regular cardio exercise provides benefits of more energy to do daily activities, reducing chances of disease such as diabetes and reducing or controlling high cholesterol. It can also help to maintain a healthy weight, and lose excess body fat. Incorporating cardio exercise to your physical activity is a great way to add variety to your workout routine.
What activities can I do for cardio exercise?
Activities that increase heart rate and respiration are cardio exercises such as jogging, running, rowing and cycling. If you are new to cardio exercise do not push yourself beyond your limits. Doing more than the body can handle can lead to injury. Take small steps like starting off with cardio twice a week, and do short intervals such as a ten minute up hill walk, or fifteen minute bike rides in the evening. Work your way up to longer sessions and more intense activities such as jogging or rollerblading three to four times a week.
If you prefer to workout indoors you may choose to jog on a track or do sprints on the treadmill.
If you are an outdoor person, try rollerblading in the park. Whatever you choose you are taking steps to better your overall health, get up, get out and have fun!
Live Well…Chinweoke
Keep your eye on the prize!
Welcome to spring everyone! What better way to celebrate the beginning of a long and hot spring/summer season (optimism is everythingJ) than by exercising outside?!
Running is such a great way to get exercise! Don’t be discouraged if you are not “good” at it right off the hop.
Running is something that can be learned and something that gets easier over time. Running is a great activity to get into though because you don’t need anything more than a good pair of running shoes.
Running is mostly a cardiovascular workout which means it is great for building endurance and burning fat. Here is a few weeks worth of work-out plans to help get you started. Be sure to warm up before each run, and cool down and stretch afterwards.
Keep Well…Kristy
June is a wonderful time to think of picnics, farmer’s markets and grilling and of course to celebrate Father’s Day. The 3 recipes chosen for this month is an ode to dads. There is a delicious BBQ Manitoba Honey Chicken breast that give you unless possibilities.
BBQ Manitoba Honey Chicken Breast
1/4 cup canola oil 60 mL
2 cloves garlic, minced 2
2 Tbsp brown sugar 30 mL
1/4 cup honey 60 mL
2 Tbsp cider vinegar 30 mL
2 Tbsp lime juice 30 mL
4 green onions, finely chopped 4
4 Tbsp finely chopped fresh oregano 60 mL
salt and pepper to taste
4 chicken breasts, pounded 1.25 cm (1/2 inch) thickness 4
Directions:
Combine all ingredients, except chicken breasts, in large re-sealable plastic bag. Mix well. Add chicken breasts and let marinate, in refrigerator, 4 hours or overnight. Grill breasts on barbecue, over medium heat, approximately 5 minutes per side or until cooked and juices run clear.
Serving Instructions: Serve as dinner entree or use for chicken sandwiches or salad.
When serving with salad use Canola Lime Salad Dressing at http://www.mcgacanola.org/food_recipe_individual.cfm?id=407
For more information on Manitoba chicken, go to http://www.chicken.mb.ca/
A unique Canola Buckwheat Honey BBQ Sauce. You can find buckwheat honey at the St. Norbert’s Farmer’s market and other farmer markets in Manitoba.
Canola Buckwheat Honey BBQ Sauce
3 Tbsp canola oil 45 mL
1 onion, very finely diced 1
2 garlic cloves, minced 2
1/3 cup crown royal 75 mL
1/2 cup ketchup 125 mL
3/4 cup buckwheat honey 175 mL
1/4 cup cider vinegar 60 mL
1/2 cup strong brewed coffee 125 mL
1 tsp Worcestershire sauce 5 mL
Directions:
Heat canola oil in a saucepan over medium high heat. Add onion and garlic and sauté over low heat till onion is transparent. Add remaining ingredients and simmer over medium low heat for 15 – 20 minutes or until the mixture is thickened and reduced to about 1 cup.
For more information on locally produced honey, check out the Manitoba Bee Keeper’s Association. http://www.manitobabee.org/home.php
Another good website is from the Canadian Honey Council. http://www.honeycouncil.ca/
Farmer’s Markets open in June, for more information on them, go to http://www.manitobafarmersmarkets.ca/
And something hearty for dad after that golf game or fishing trip.
Try the Manitoba Panini Melt. It can be grilled on the BBQ or in a sandwich press.
Manitoba Panini Melt
1/4 cup canola oil 60 mL
3 Tbsp red wine vinegar 45 mL
1 clove garlic, minced 1
6 oz ham slices 170 g
6 oz turkey slices 170 g
4 oz deli salami slices 125 g
2 cup grated aged white cheddar cheese 500 mL
1 cup large basil leaves 250 mL
1 -16 oz loaf ciabatta bread, cut into half horizontally 1 - 500 g
Directions:
In a small bowl, whisk together canola oil, red wine vinegar and garlic. Set aside. Layer meats, cheddar cheese and basil leaves on bottom section of ciabatta bread. Drizzle canola oil mixture over cut side of ciabatta bread (top portion). Press top of bread onto bottom layer. Brush sandwich with rest of dressing. Grill sandwich, on barbecue, over low heat until bread is golden brown and the cheese melts, pressing occasionally to compact the sandwich, about 5 – 10 minutes per side.
Culinary Tip: Use a foil covered brick or a pizza stone to flatten the sandwich while it is cooking.
Eat Well…Ellen
Check out this video of Ellen preparing the Rhubarb Biscuits on the Great Tastes of Manitoba Cooking Show. A great Father's Day treat!
Rhubarb Biscuits
What’s New in Winnipeg?
With summer just around the corner and June a busy month with soccer, dance rituals, field trips, birthday parties, wedding shower, Jazz festival, Red River Ex. The list is unless. You can look to a neat Winnipeg business Supper Central.
Supper Central takes the shopping, chopping, and cleanup out of your daily meal routine!
Every month we offer twelve new menu items that serve families of 4-6, or can be split to serve 2-3 people. With an average serving cost of about $4.00, the benefits are endless!
Join us for an assembly session where you create numerous meals in one session based on our simple instructions and recipes, or you can put in an order and just pick it up! We also have fresh and frozen options in our "Made to Take" cooler if you need something tonight. All our meals are freezer ready or can be enjoyed fresh!
Visit our website at www.suppercentral.ca and let us show you how we can make "our meal ideas, your meal creations"!
Summer is almost here! That means fresh berries, BBQ, picnics, and more! Share your favorite summer food, meal or recipe using canola oil and you could win an awesome canola prize pack. Click here to share your favorite summer food, meal or recipe
Congratulations to Janet Dickson of Killarney for winning our Bone Strength Challenge.
June 2009 Issue #6
In this edition of Be Well, Chinweoke talk about why cardio is good for us. Kristy gets us off and running with an easy to follow running program and I will fill you up with some great recipes that will become some new family favourite just in time for Father’s Day!
Be Well…Ellen
Cardio and the effects on your body
We often hear that we need to incorporate cardio into our daily physical activity, that it is important in maintaining a healthy body. Health Canada states that adults should engage in at least 30 minutes of physical activity everyday, while children should engage in 90 minutes everyday. So what exactly does it mean to get cardio into your exercise routine, and what benefits does it have on your body?
Why is cardio exercise important?
It is important to the health of the body because as blood circulates throughout the body it removes waste materials from tissues and delivers oxygen from the lungs back to the body. When cardio exercise is done regularly it improves the ability of the body to complete this action, ad can improve overall health.
What are the benefits of cardio exercise?
Regular cardio exercise provides benefits of more energy to do daily activities, reducing chances of disease such as diabetes and reducing or controlling high cholesterol. It can also help to maintain a healthy weight, and lose excess body fat. Incorporating cardio exercise to your physical activity is a great way to add variety to your workout routine.
What activities can I do for cardio exercise?
Activities that increase heart rate and respiration are cardio exercises such as jogging, running, rowing and cycling. If you are new to cardio exercise do not push yourself beyond your limits. Doing more than the body can handle can lead to injury. Take small steps like starting off with cardio twice a week, and do short intervals such as a ten minute up hill walk, or fifteen minute bike rides in the evening. Work your way up to longer sessions and more intense activities such as jogging or rollerblading three to four times a week.
If you prefer to workout indoors you may choose to jog on a track or do sprints on the treadmill.
If you are an outdoor person, try rollerblading in the park. Whatever you choose you are taking steps to better your overall health, get up, get out and have fun!
Live Well…Chinweoke
Keep your eye on the prize!
Welcome to spring everyone! What better way to celebrate the beginning of a long and hot spring/summer season (optimism is everythingJ) than by exercising outside?!
Running is such a great way to get exercise! Don’t be discouraged if you are not “good” at it right off the hop.
Running is something that can be learned and something that gets easier over time. Running is a great activity to get into though because you don’t need anything more than a good pair of running shoes.
Running is mostly a cardiovascular workout which means it is great for building endurance and burning fat. Here is a few weeks worth of work-out plans to help get you started. Be sure to warm up before each run, and cool down and stretch afterwards.
Weeks 1 & 2:
- Run for 1 minute, walk for 4 minutes à repeat until your total time is 20-30 minutes
- Run as hard as you can for that one minute!!
- Run for 20 minutes straight à when I say run, I mean keep a pace that you know you can maintain for up to 20 minutes
- Map out a 3 km route and run that à 3 km may sound long but by this time it will probably only take you between 20-30 minutes
- Continue on your 3 km run until you can beat your first time by 5 – 7 minutes
Week 6 and beyond:
- Increase your distance to 5 km and keep increasing your distance until you are at a time and pace that you desire
- Every week you could have one workout that is an interval training workout à Run 1 minute, walk 2 minutes. Interval training is an excellent way to change up your exercise routine because it always has your body guessing. It can burn more calories than just straight endurance running because of the stop/start factor.
- Change up your route. Find a few different places that you like to run and change it up that way.
- Take an energetic pet...or friend! Having someone to run with will help pass the time faster and help with the accountability of staying with the program.
- Get a good pair of running shoes
- Try to keep your hands free from holding anything. If you are holding something in your hand, it will tense up that whole side of your body and you will get tired faster.
- Make a great playlist!
- Write down your progress so you can tell how much you have improved.
- If you tend to get shin splints, sore knees or joints, try running on a softer surface such as a track. Try to stay off the concrete.
- BREATHE! Try to keep a nice steady breath no matter how hard you are running. The more oxygen getting to your body the less cramps and other uncomfortable circumstances you will encounter.
Keep Well…Kristy
June is a wonderful time to think of picnics, farmer’s markets and grilling and of course to celebrate Father’s Day. The 3 recipes chosen for this month is an ode to dads. There is a delicious BBQ Manitoba Honey Chicken breast that give you unless possibilities.
BBQ Manitoba Honey Chicken Breast
1/4 cup canola oil 60 mL
2 cloves garlic, minced 2
2 Tbsp brown sugar 30 mL
1/4 cup honey 60 mL
2 Tbsp cider vinegar 30 mL
2 Tbsp lime juice 30 mL
4 green onions, finely chopped 4
4 Tbsp finely chopped fresh oregano 60 mL
salt and pepper to taste
4 chicken breasts, pounded 1.25 cm (1/2 inch) thickness 4
Directions:
Combine all ingredients, except chicken breasts, in large re-sealable plastic bag. Mix well. Add chicken breasts and let marinate, in refrigerator, 4 hours or overnight. Grill breasts on barbecue, over medium heat, approximately 5 minutes per side or until cooked and juices run clear.
Serving Instructions: Serve as dinner entree or use for chicken sandwiches or salad.
When serving with salad use Canola Lime Salad Dressing at http://www.mcgacanola.org/food_recipe_individual.cfm?id=407
For more information on Manitoba chicken, go to http://www.chicken.mb.ca/
A unique Canola Buckwheat Honey BBQ Sauce. You can find buckwheat honey at the St. Norbert’s Farmer’s market and other farmer markets in Manitoba.
Canola Buckwheat Honey BBQ Sauce
3 Tbsp canola oil 45 mL
1 onion, very finely diced 1
2 garlic cloves, minced 2
1/3 cup crown royal 75 mL
1/2 cup ketchup 125 mL
3/4 cup buckwheat honey 175 mL
1/4 cup cider vinegar 60 mL
1/2 cup strong brewed coffee 125 mL
1 tsp Worcestershire sauce 5 mL
Directions:
Heat canola oil in a saucepan over medium high heat. Add onion and garlic and sauté over low heat till onion is transparent. Add remaining ingredients and simmer over medium low heat for 15 – 20 minutes or until the mixture is thickened and reduced to about 1 cup.
For more information on locally produced honey, check out the Manitoba Bee Keeper’s Association. http://www.manitobabee.org/home.php
Another good website is from the Canadian Honey Council. http://www.honeycouncil.ca/
Farmer’s Markets open in June, for more information on them, go to http://www.manitobafarmersmarkets.ca/
And something hearty for dad after that golf game or fishing trip.
Try the Manitoba Panini Melt. It can be grilled on the BBQ or in a sandwich press.
Manitoba Panini Melt
1/4 cup canola oil 60 mL
3 Tbsp red wine vinegar 45 mL
1 clove garlic, minced 1
6 oz ham slices 170 g
6 oz turkey slices 170 g
4 oz deli salami slices 125 g
2 cup grated aged white cheddar cheese 500 mL
1 cup large basil leaves 250 mL
1 -16 oz loaf ciabatta bread, cut into half horizontally 1 - 500 g
Directions:
In a small bowl, whisk together canola oil, red wine vinegar and garlic. Set aside. Layer meats, cheddar cheese and basil leaves on bottom section of ciabatta bread. Drizzle canola oil mixture over cut side of ciabatta bread (top portion). Press top of bread onto bottom layer. Brush sandwich with rest of dressing. Grill sandwich, on barbecue, over low heat until bread is golden brown and the cheese melts, pressing occasionally to compact the sandwich, about 5 – 10 minutes per side.
Culinary Tip: Use a foil covered brick or a pizza stone to flatten the sandwich while it is cooking.
Eat Well…Ellen
Check out this video of Ellen preparing the Rhubarb Biscuits on the Great Tastes of Manitoba Cooking Show. A great Father's Day treat!
Rhubarb Biscuits
What’s New in Winnipeg?
With summer just around the corner and June a busy month with soccer, dance rituals, field trips, birthday parties, wedding shower, Jazz festival, Red River Ex. The list is unless. You can look to a neat Winnipeg business Supper Central.
Supper Central takes the shopping, chopping, and cleanup out of your daily meal routine!
Every month we offer twelve new menu items that serve families of 4-6, or can be split to serve 2-3 people. With an average serving cost of about $4.00, the benefits are endless!
Join us for an assembly session where you create numerous meals in one session based on our simple instructions and recipes, or you can put in an order and just pick it up! We also have fresh and frozen options in our "Made to Take" cooler if you need something tonight. All our meals are freezer ready or can be enjoyed fresh!
Visit our website at www.suppercentral.ca and let us show you how we can make "our meal ideas, your meal creations"!
Summer is almost here! That means fresh berries, BBQ, picnics, and more! Share your favorite summer food, meal or recipe using canola oil and you could win an awesome canola prize pack. Click here to share your favorite summer food, meal or recipe
Congratulations to Janet Dickson of Killarney for winning our Bone Strength Challenge.
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