Hummus and Avocado Tacos

Can you believe it, April is already here and another school year is coming to So here is a quick recipe + tips to keep an end… But that goes without saying finals are around the corner! your meals healthy.

The healthy taco recipe this month, is influenced from a recipe by Emily Kyle, Registered Dietitian.

Avocado Cream and Vegetable Tacos!

Yields: 4 tortillas

Screen Shot 2017-04-02 at 10.19.51 PM Photo By: Emily Kyle, Registered Dietitian.

Ingredients:

For the Avocado Cream:

  • 1/4 avocado
  • 1/2 cup plain Greek Yogurt
  • 1/2 lime, juiced
  • 1/2 teaspoon tact seasoning

 

For the Tacos:

  • 4 whole wheat tortillas
  • 1/2 cup hummus
  • 1/2 cup tomatoes, diced
  • 1/2 small cucumber, diced
  • 1/2 bell pepper, diced
  • 1/4 cup beans of your preference (i.e. black beans, kidney beans, chickpeas)
  • 1/4 cup frozen corn, thawed
  • 1/2 cup shredded greens (i.e. spinach)
  • 1/4 cup fresh sprouts
  • 1/4 avocado, diced

 

Steps:

  1. Blend together all the avocado cream ingredients. (Set aside, we will use it in step 4)
  2. Fill tortilla shells with hummus.
  3. Add your prepared cucumbers, bell peppers, black beans, corn, greens
  4. Spread avocado cream and sprouts of the top

 

Tips:

  1. Do not be afraid to substitute ingredients in recipes!
    1. Especially with a taco recipe because the ingredients are flexible.
    2. Choosing nutrient-dense foods such as corn, spinach and black beans are better for your health and can keep you full for longer.

 

  1. Taco seasoning is made up of a mixture of spices and seasonings including: ground cumin, garlic, onion, salt and black pepper, paprika, turmeric and oregano.

 

  1. Non-vegetarian additives, substitute lean chicken breast or salmon- another nutrient-dense food.

 

Have you tried out this recipe?
What was your experience like?… Please feel free to leave us a comment or give us a like!

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Cauliflower Rice

Happy Reading Break

Feel like some light reading over the reading break? Learn how to diversify your dish with ingredients you may have disliked previously plus they are nutritious! Keep reading to learn about some food treasures and how you can incorporate them in your meals. This month, we are featuring cauliflower and beets.

We hope to encourage new ingredients in your cooking and hopefully change the way to think of these two commonly disliked foods through unique recipes and introductions to the basic of cooking these ingredients. Cauliflower and beets can be pricey during certain months, however good deals come along (especially in smaller independent grocers versus larger corporate grocers).

For starters, what is cauliflower? It grows well in cool temperatures, and when planted during the fall crop it can take 4-5 weeks to produce cauliflower. Rich soil, nutrients and frequently water are key components for a healthy and unstressed head of cauliflower.

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If you can not finish a whole head of cauliflower, the dried and frozen preservation methods preserves the good taste and has a shelf life up to 12 months.

When hunger or fatigue has set in, white rice can seem like a good option because it cooks faster than brown rice. However, have you tried cauliflower rice? It is a 2 ingredient-recipe!

Cauliflower Rice Recipe:

Yields: 1 Cauliflower head yields ~7 cups

Ingredients:

  • Head cauliflower (or small if you prefer)
  • tbsp (30 mL) canola oil

 

Steps:

  1. Cut the cauliflower into smaller pieces (preferable into florets), discarding the hard inner core and take off larger pieces of stem (can use these tender stems later-see tips).
  2. Use food processor to pulse until rice sized pieces appear.
  3. Add oil to a large frying pan and heat on medium-high.
  4. Add cauliflower to pan, stir then cover for 1 minute.
  5. Keep covering (for 1 minutes) then stirring for a total of ~7 minutes. Stop when it has gone slightly brown and crunchy. Enjoy!

Tips:

  • To avoid soft and zero textured rice: Make sure your pan is hot before adding the cauliflower and don’t cook too long.
  • Reduce your food waste: you do not need to waste those stems! Add it to stir fry or in soups for added fibre.
  • Want more to the recipe? When adding oil, also add some garlic/ginger, then stir in the cauliflower with some of your other favorite vegetables, sauce and/or seasonings. Top with your preferred protein!

Whatever name you prefer for them, beets, table beets or garden beets they are multi-functional. The bulb ends up of the root vegetable will be used in the recipe below… However, their green leafy part is also edible as well as the red stems.

A one-cup serving of cooked beet greens is an excellent source of: vitamins A and K, potassium and magnesium; and a good source of calcium.

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Here is a simple recipe for how to roast beets at home:

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Ingredients:

Beets (cook as many as needed- the recipe is good for any size beet)

Steps:

  1. Preheat oven to 400 °F
  2. Cut off beet leaves close to the tip of the beet, leaving yourself enough to grip. Save the beet greens for another purpose.
  3. Rinse and Scrub the beets thoroughly (skip drying them), then wrap them loosely in aluminum foil.

Small beets can be wrapped together, but it’s easiest to roast large beets individually.

  1. Place wrapped beets on a baking sheet. Roast for 50-60 minutes. Check the beets every 20 minutes.
  2. Beets are done when a fork slides easily to the middle of the beet
  3. Let the beets cool before peeling. Enjoy!

Tips:
To enhance flavour and pleasure of eating:
a) Peel beets before wrapping in aluminum foil and coat in an olive oil, salt and pepper mixture.
b) Drizzle balsamic or orange juice-glazed over freshly roasted beets.
c) If roasted, beets are refrigerated up to 1 week.

 

 

 

 

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Healthy Ramen

Happy New Year!

The AMS Food Bank is back with a new idea to relive you from eating plain noodles in hot water mixed with those seasoning packages (do we really know what we are eating those the packets?)

Tired of your go-to ramen noodle bowl? Keep reading to get tips and tricks on a health twist to ramen noodles!

 

  • Just like any recipe, it will be helpful for you keep ready-to-go chopped vegetables in the fridge. Food prep will cut down your prep time, give you more incentive to cook and hopefully will help you save money.

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  • Food Prep comes in many forms. If you only have 10 minutes to spare, prep what you can, every bit will help you later.

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We like to put an H in Ramen for healthy! RA-H-MEN

 

The Salt-free Ramen Recipe:

Prep time: 10-15 minutes (less time if veggie food prep is done)

Cooking time: 20 minutes

Serves 3


Ingredients:

0.5 Tbsp. sesame oil

1.5 tsp. grated fresh ginger

2 tsp. grated garlic

2 cups broth

2 cups water

1.2 Cup Mushrooms

1 package ramen (noodles only!)

-Good noodle option: Lotus Food Jade Pearl Rice Ramen noodles.

1/4 cup chopped scallions (green onions)

1 cups chopped kale

0.5 cup shredded carrots

Sriracha to taste


Steps:

  • Grate ginger and garlic then add to a pot with sesame oil.
  • Add mushrooms, sauté for roughly 4-5 minutes.
  • Add noodles in boiling mixture of broth and water.
    1. After 3 minutes reduce heat to low. (Alternatively, follow directions on your noodle package).
  • Add in chopped green onion (and any other vegetable you like at this point).
  • Add chopped kale and shredded carrots to the pot last!
  • Add Sriracha to taste.

 

Add Proteins to your bowl:

-Top your down with a hard boiled egg or, make it a Chicken Ramen with chicken breast.

-As a vegetarian option, add fried tofu with only 2 ingredients:

  1. Cut the tofu into ~4-5 big square pieces.
  2. Rub them with the sesame oil and tamari (organic soy sauce) and then fry them in a frying pan for about 3-4 minutes.
  3. Let the tofu cool slightly, then cut it into chunks or strips (determine size based on your preference).

Potato Salad

Yields: 4 serving size (as a meal) and 8 (as a side dish)
Total time: 30 minutes

Ingredients:
2 lbs sweet potatoes (peeled & diced)
½ cup quinoa
1 ¾ cup can black beans (drained & rinsed)
½ red onion (diced)
½ red pepper (diced)
1 jalapeño (de-seeded and diced)
2 cloves garlic (minced)
2 avocados (peeled & de-sedded)
1 tsp ground cumin
½ tsp ground chili powder)
1 tbsp fresh cilantro
¼ cup fresh lime juice
¼ cup olive oil

Steps:
  1. Add the diced sweet potatoes to a large pot of boiling water.
  2. Cook for 10-15 minutes or until fork tender (but not so tender they’re falling apart).
  3. Remove from the heat, drain and set aside to cool.
  4. While the sweet potatoes are cooking, add the quinoa to a medium pot with 1 cup of water, bring to a boil, cover, reduce heat to low and cook for 15 minutes.
  5. Remove the quinoa from the heat and let stand for 5 minutes.
  6. Combine the black beans, red onion, red pepper, jalapeno and garlic in a large mixing bowl.
  7. Once the sweet potatoes are cooled & the quinoa is cooked, add them to the beans and veggies.
  8. Add the avocados, cumin, chipotle pepper, cilantro, lime juice and olive oil to a blender or food processor.
  9. Blend until smooth and creamy.
     10.   Pour the dressing over the sweet potato salad and toss to combine.

Green Potato Salad

Ingredients:
1lb cooked baby potatoes, cut into bite-sized pieces
1/4 small green cabbage, shredded (about 2 cups)
2 cups of roughly chopped curly parsley
2 cups of baby greens like kale, spinach or arugula
2 cups of chopped cucumber
1/4 cup good quality pesto
1/4 cup mayo
1 tbsp apple cider vinegar
salt and pepper to taste

Steps:
Combine dressing ingredients and then toss well with salad in a large salad bowl. Give each portion a good squeeze of fresh lemon before serving.

Lemon Garlic Pasta With Salmon

Yields: 4 Servings (1 serving size = 1 cup + 2 tablespoons)
Prep time: 10 minutes
Cook time: 20 minutes

Ingredients
4 cups pasta
½ teaspoon garlic (minced)
1 tablespoon extra virgin olive oil
salt and pepper to taste
230g (½ lb) of canned salmon
zest of ½ lemon
1 tablespoon lemon juice
Parmesan cheese grated

Steps
  1. Cook the pasta (according to package directions)
  2. Add in canned fish, add with salt and pepper to taste.
If fish is cooked, warm up and add it to the pasta (step 6). If uncooked, cook fish as instructed on the can. If canned fish has skin, remove any skin.
  1. Drain and toss cooked pasta with garlic, olive oil, basil and season with salt and pepper to taste
  2. Add lemon juice, zest (and optional capers) to the pasta and toss.
  3. Flake the salmon into bite-size pieces
  4. Toss in cooked salmon with pasta.
  5. Add freshly grated Parmesan cheese

Preparation Tips:
Add 1 teaspoon of capers
 Top with fresh parsley
 What pasta should I use?: You can use any kind of pasta-  spaghetti, linguine, fettuccine, or tube-type. For a healthier pasta, use a whole wheat pasta instead, which has more fiber, vitamins and Minerals.

Delicious Kale Apple Chickpea Salad

Yields: 2 servings

Prep time: 15 minutes

Cook time: 5-10 minutes


Ingredients:

– 2 cup kale

– ¼ cup pecans

– 2-3 medium radishes

– ¼  cup dried cranberries (or dried cherries)

– ½ medium apple
– ¾ cup chickpeas

– 1 tbsp (15mL) soft goat cheese, chilled (optional) – add more/less if desired.


Directions:

  1. Preheat the oven to 350 degrees and spread the pecans on a baking tray. Toast them until lightly golden for ~ 5 – 10 minutes.

Toss them 1 or 2 times (to make sure they bake evenly). After the pecans are done, set them aside to cool.

  1. Pull the kale leaves off from the stems then chop the kale into small, bite-sized pieces. Put kale in your salad bowl.

Sprinkle a pinch of sea salt over the kale and massage the leaves with your hands by scrunching big handfuls at a time. Stop massaging once leaves are darker in color.

  1. Thinly slice the radishes and add them to the bowl.

  2. Chop the pecans and cranberries (or cherries) and add them to the bowl.

  3. Chop the apple into small, bite-sized pieces and add it to the bowl. Add in chickpeas to the bowl, then crumble the goat cheese over the top.

Preparations Tips:

  1. When slicing radishes, it is easier to do if you first chop off the root end so you can place the base of the radish flat against your cutting board.

  2. Substitute kale with spinach, spring mix or lettuce if you prefer. For spinach, spring mix or lettuce you do not need to massage it before adding it to the salad.

  3. You can coat your hand with oil when massaging the kale to help the process.

  4. Roast your chickpea with oil and your favourite seasonings in the oven for extra flavour.

Here is a link on how to roast chickpeas  

Chickpea Tomato Stew for Two

Yields: 2-3 Servings (3 cups, 750mL)
Prep time: 5-10 minutes
Cook time: 15 minutes

Ingredients:
– 1 tsp (5mL) canola oil
– 1 small onion, chopped
– 2 cloves of garlic, minced
– 1 small red pepper, chopped
– 2 tsp (10mL) chilli Powder
– 1 tsp (5mL) dried oregano
– 1 can (540mL) stewed tomatoes
– 1 ½ Cups (375mL) cooked chickpeas

Directions:
In a saucepan, heat oil over  medium-low  heat and cook onion, garlic, pepper, chili powder and oregano for about 3 minutes or until softened. Optional: add additional vegetables like celery and carrots!
chickpea
 Stir in tomatoes and chickpeas, bring to a simmer
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Cover and cook for 10 to 15 minutes or until thickened slightly.

Preparation Tips:
You can substitute chickpeas for pinto beans or red/black kidney beans.
Cut stewed tomatoes into small pieces before adding to sauce pan.
You can substitute canned chickpeas with: Canned no salt added, dried chickpeas.
 How to cook dried chickpeas: Soak chickpeas overnight in water, drain then boil in fresh water for 30-45 minutes, drain again. Drain and rinse well. Chickpeas are ready for use!