Savoury winter wellness

Feature by Lynn Haley

Blustery days, chilly nights. Who isn’t craving a little comfort, warmth and wellness? Pop these recipes into your “feel good” file. They’re low on fuss, high on nutrition and perfect for sharing over good conversation with friends and family.

Slide into morning with a warm frittata and juicy blueberry muffins. Fast, Fabulous and oh so simple on a lazy weekend morning.

Rise and Shine

Mushroom Lover's Frittata

5 mL (1 tsp) Each, butter and olive oil
125 mL (1/2 cup) Thinly sliced onions or dried shallots
500 mL (2 cups) White mushrooms, thinly sliced
15 mL (1 tbsp) Balsamic vinegar
8 Eggs
75 mL (1/3 cup) Fresh parsley, coarsely chopped
To taste Fresh ground pepper

Preheat broiler. Heat butter and oil in non-stick 20 cm (8 inch) ovenproof skillet over medium heat. Add onions and cook for about 2 minutes or until golden. Stir in mushrooms and balsamic vinegar; cook for about 3 minutes. Lightly beat eggs with parsley and pepper in pan and lower heat to medium-low, stirring quickly, just enough to blend in mushroom mixtures. As the mixture sets at the edges, use a spatula to gently lift the cooked portion and allow uncooked egg to flow underneath. Cook until bottom is set and the top is almost set (about 4 minutes). Place under broiler or 2-3 minutes or until eggs are set. Cut into wedges to serve. Makes 4 servings

From: Alberta Egg Producers

Blueberry Barley Muffins

500 mL (2 cups) Whole barley flour
125 mL (1/2 cup) Granulated sugar
20 mL (4 tsp) Baking powder
2 mL (1/2 tsp) Salt
2 mL (1/2 tsp) Cinnamon
2 Eggs
50 mL (1/4 cup) Canola oil
250 mL (1 cup) Milk
250 mL (1 cup) Fresh or frozen blueberries

Preheat oven to 400°F (200°C). In a large bowl, combine barley flour, sugar, baking powder, salt, and cinnamon. In a smaller bowl, beat eggs and then mix in oil and milk. Pour into the flour mixture and stir until well combined. Fold in the blueberries. Spray 12 muffins cups with non-stick coating and fill until almost full with batter. Bake at 400°F for 18 minutes or until centre springs back when lightly touched. Let cool for 10 minutes before removing from muffin pan. Enjoy!

From: Alberta Barley Commission

Let's Do Lunch

Every now and then, a long, luxurious lunch is a must. An oasis of calm in a crammed schedule, a lunch date creates an occasion to share time with friends. Here are a couple of easy, elegant, low-fat lunch recipes – guaranteed to fuel great conversation.

Roated Pepper Tomato Soup

10 mL (2 tsp) Olive oil
2 medium Garlic cloves, minced(or 5 mL (1 tsp) of minced garlic)
1 medium Onion
1 medium Carrot, diced
3 medium Sweet red or orange peppers sliced and diced (or 1 cup of pre-roasted peppers packed in olive oil – drain off oil first)
1 L (4 cups) Chicken broth
12 Roma tomatoes, diced and chopped (or 1 large can of crushed tomatoes)
5 mL (1 tsp) Salt
2 mL (1/2 tsp) Coarse black pepper
125 mL (1/2 cup) Chopped fresh basil (or 10 mL (2 tsp) of dried basil)
125 mL (1/2 cup) Half and half cream
5 mL (1 tsp) Sugar
Small container of fat-free sour cream and extra fresh basil leaves for garnish

In a large pot, heat oil over medium heat. Add garlic; stir until fragrant (about 1 minute). Add onion, carrots and tomatoes (if using fresh tomatoes) and cook until vegetables are tender (about 5 minutes). Add fresh or dried basil and cook about one minute longer. Add peppers and cook until they soften (about 5 minutes). If you are using pre-roasted peppers, there is no need to cook them. Add broth and tomatoes. Bring to a boil, cover and simmer on low heat for 25 minutes. Stir in salt, pepper, half and half cream and sugar (do not boil soup). Puree the soup in small batches. Garnish with a spoonful of sour cream and with a little basil leaf placed on top. Makes 6 generous servings.

From Calgary reader: Dr. Lorraine Croft

Green Salad with Grilled Chicken

250 mL (1 cup) Plain yogourt
50 mL (1/4 cup) 10% cream
30 mL (2 tbsp) Mango chutney
30 mL (2 tbsp) Finely chopped green onions
5 mL (1 tsp) Curry powder
2 Whole, boneless, skinless chicken breasts
250 g (8 oz) Canadian Swiss cheese
2.5 L (10 cups) Mixed greens
500 mL (2 cups) Cherry tomato halves
300 mL (1 1/4 cups) English cucumber
125 mL (1/2 cup) Carrots

To prepare dressing, stir together yogourt, cream, chutney, onions and curry powder. Remove 2 tbsp (30 mL) dressing and set remainder aside. Brush chicken with the 2 tbsp (30 mL) dressing and place on preheated grill. Grill with lid closed over medium heat for 15 minutes or until chicken tests done, turning once halfway through. Remove from heat and slice thinly. In a large salad bowl, combine chicken, salad greens, Canadian Swiss cheese, tomatoes, cucumber and carrots. Pour remaining dressing over salad and toss well to coat. Add salt and pepper to taste. Serves 6.

From: Alberta Milk

Come for Dinner

There’s something about sitting down for a hot dinner on a frosty winter evening that inspires that wellness feeling. Wholesome food, robust wine and the soft glow of candles turns a meal into a celebration.

Succulent Orange Honey Pork Loin Roast

1.5 kg (3 lb) Loin centre-cut double roast, boneless
5 mL (1 tsp) Vegetable oil
25 mL (2 tbsp) Powdered mustard
5 mL (1 tsp) Salt
1 mL (1/4 tsp) Pepper
1 Orange
250 mL (1 cup) Orange juice
50 mL (1/4 cup) Honey
15 mL (1 tbsp) Cornstarch
25 mL (2 tbsp) Butter or margarine
1 Mango, peeled and sliced
Water

Place roast on rack in shallow roasting pan. Brush lightly with oil. In a small bowl, combine mustard, salt and pepper; rub mixture over roast. Roast pork at 325°F (160°C) for 2 hours or until meat thermometer registers 160°F (70°C). Remove from oven; cover with foil and let stand 5 to 10 minutes before slicing. Meanwhile, rinse orange; remove and reserve peel. Section fruit and set aside. Remove white membrane from peel and cut peel into 2 tbsp (25 mL) julienne strips. In a small saucepan, combine strips and 1 cup (250 mL) water. Bring to a boil; reduce heat and simmer 15 minutes. Drain and reserve. In small saucepan, combine orange juice and honey. In small bowl, combine cornstarch with 1 tbsp (15 mL) water. Stir into orange juice-honey mixture. Cook over medium heat until thickened and bubbly, stirring constantly. Add butter and cooked peel; continue to cook until butter melts, stirring constantly. Slice roast; garnish with reserved orange sections and sliced mango. Serve with sauce, baby potatoes and spinach salad.

From: Alberta Pork

Old-Fashioned Barley Pudding

150 mL (2/3 cups) Pearl barley
750 mL (3 cups) Boiling water
5 mL (1 tsp) Salt
325 mL (1 1/3 cups) Milk
1/2 mL (1/8 tsp) Salt
50 mL (1/4 cup) Brown sugar
15 mL (1 Tbsp) Butter or margarine
5 mL (1 tsp) Vanilla
2 Eggs, lightly beaten
2 mL (1/2 tsp) Grated lemon rind
5 mL (1 tsp) Lemon juice
75 mL (1/3 cup) Raisins

Boil water and add barley and salt. Cook slowly for 45 minutes or until barley is tender. Cool. Combine milk, salt, sugar, butter, vanilla and eggs and beat well. Then add cooked barley, raisins, lemon rind and juice. Turn into a wellgreased 1.5 litre (1 1/2 quart) baking pan. Set pan into a larger baking pan in oven. Pour hot water into the larger pan to within an inch of the top of the custard. Bake at 325°F (160°C), for about 1 hour until a knife inserted in the center comes out clean. Serve hot or cold. Makes 6 servings.

From: Alberta Barley Commission

Prairie Root Pie

25 mL (1 1/2 tbsp) All-purpose flour
2 mL (1/2 tsp) Garlic salt
1 mL (1/4 tsp) Pepper
340 g (3/4 lb) Boneless inside round (or blade or chuck) steak, trimmed of fat and cubed
7 mL (1 1/2 tsp) Canola oil
1 medium Onion, sliced
175 mL (3/4 cup) Water
7 mL (1/2 tbsp) Beef bouillon powder
3 large Parsnips, peeled, halved and sliced
3 large Carrots, peeled and diced
225 g (1/2 lb) Potatoes, peeled and diced
1 small Yellow turnip, peeled and diced
5 mL (1 tsp) Parsley flakes
1 mL (1/4 tsp) Dried thyme
1 mL (1/4 tsp) Dried sweet basil
1 mL (1/4 tsp) Salt
1 Bay leaf
37 mL (2 1/2 tbsp.) Water
25 mL (1 1/2 tbsp) All-purpose flour Pastry, for 2-crust 9 inch (22 cm) pie, your own, a mix or 2 frozen pie shells
60 mL (1/4 cup) Parsley flakes

Combine first amount of flour, garlic salt and pepper in medium bowl or resealable plastic bag. Dredge beef in flour mixture until well coated. Sear beef in cooking oil in medium frying pan until browned on all sides. Remove beef with slotted spoon to greased 3 quart (3 L) casserole. Sauté onion in same frying pan until soft, adding 1 tbsp (15 mL) water at a time, if necessary, to scrape any brown bits from pan. Add remaining first amount of water and bouillon powder. Stir. Pour over beef. Add next 9 ingredients to beef mixture. Stir. Cover. Simmer for 2 hours, stirring occasionally, until vegetables are tender. Stir second amount of water into second amount of flour in small cup until smooth. Gradually stir into stew. Cover. Cook for 15 minutes until thickened. Makes 5 1/2 cups (1.4 L) filling. Cool slightly. Steps one to five can be done ahead of time. Roll out half of pastry on lightly floured surface to 1/8 inch (3 mm) thick. Line 9 inch (22 cm) pie plate. Add beef mixture. Roll out second half of pastry. Cut into 1 inch (2.5 cm) strips. Arrange on top of beef mixture, lattice-style. Sprinkle lightly with parsley. Seal edges. Bake in 400°F (205°C) oven for 25 to 30 minutes until stew is bubbly and crust is golden. Serves 6.



	Food for Thought Magazine > Current Issue > Past Issues > Food for Thought on CTV > Food for Thought Gift Pack > Photo contest > Subscribe today! > Contest Rules and Regulations > About Food for Thought > Advertising Information Special Content for: > Parents and Teachers > Media > Industry and Producers The GROWING ALBERTA LEADERSHIP AWARDS were presented at the 11th Annual Harvest Gala on October 17th in Calgary. Find out more about the 2008 recipients. Click here. Take your fork on the road - visit Chomp Around Alberta to enjoy Alberta's marvellous food secrets! Visit our Market Place Craving quality Alberta food or innovative services? See what's new in Growing Alberta's Market Place.	Savoury winter wellness Feature by Lynn Haley Blustery days, chilly nights. Who isn’t craving a little comfort, warmth and wellness? Pop these recipes into your “feel good” file. They’re low on fuss, high on nutrition and perfect for sharing over good conversation with friends and family. Slide into morning with a warm frittata and juicy blueberry muffins. Fast, Fabulous and oh so simple on a lazy weekend morning. Rise and Shine Mushroom Lover's Frittata 5 mL (1 tsp) Each, butter and olive oil 125 mL (1/2 cup) Thinly sliced onions or dried shallots 500 mL (2 cups) White mushrooms, thinly sliced 15 mL (1 tbsp) Balsamic vinegar 8 Eggs 75 mL (1/3 cup) Fresh parsley, coarsely chopped To taste Fresh ground pepper Preheat broiler. Heat butter and oil in non-stick 20 cm (8 inch) ovenproof skillet over medium heat. Add onions and cook for about 2 minutes or until golden. Stir in mushrooms and balsamic vinegar; cook for about 3 minutes. Lightly beat eggs with parsley and pepper in pan and lower heat to medium-low, stirring quickly, just enough to blend in mushroom mixtures. As the mixture sets at the edges, use a spatula to gently lift the cooked portion and allow uncooked egg to flow underneath. Cook until bottom is set and the top is almost set (about 4 minutes). Place under broiler or 2-3 minutes or until eggs are set. Cut into wedges to serve. Makes 4 servings From: Alberta Egg Producers Blueberry Barley Muffins 500 mL (2 cups) Whole barley flour 125 mL (1/2 cup) Granulated sugar 20 mL (4 tsp) Baking powder 2 mL (1/2 tsp) Salt 2 mL (1/2 tsp) Cinnamon 2 Eggs 50 mL (1/4 cup) Canola oil 250 mL (1 cup) Milk 250 mL (1 cup) Fresh or frozen blueberries Preheat oven to 400°F (200°C). In a large bowl, combine barley flour, sugar, baking powder, salt, and cinnamon. In a smaller bowl, beat eggs and then mix in oil and milk. Pour into the flour mixture and stir until well combined. Fold in the blueberries. Spray 12 muffins cups with non-stick coating and fill until almost full with batter. Bake at 400°F for 18 minutes or until centre springs back when lightly touched. Let cool for 10 minutes before removing from muffin pan. Enjoy! From: Alberta Barley Commission Let's Do Lunch Every now and then, a long, luxurious lunch is a must. An oasis of calm in a crammed schedule, a lunch date creates an occasion to share time with friends. Here are a couple of easy, elegant, low-fat lunch recipes – guaranteed to fuel great conversation. Roated Pepper Tomato Soup 10 mL (2 tsp) Olive oil 2 medium Garlic cloves, minced(or 5 mL (1 tsp) of minced garlic) 1 medium Onion 1 medium Carrot, diced 3 medium Sweet red or orange peppers sliced and diced (or 1 cup of pre-roasted peppers packed in olive oil – drain off oil first) 1 L (4 cups) Chicken broth 12 Roma tomatoes, diced and chopped (or 1 large can of crushed tomatoes) 5 mL (1 tsp) Salt 2 mL (1/2 tsp) Coarse black pepper 125 mL (1/2 cup) Chopped fresh basil (or 10 mL (2 tsp) of dried basil) 125 mL (1/2 cup) Half and half cream 5 mL (1 tsp) Sugar Small container of fat-free sour cream and extra fresh basil leaves for garnish In a large pot, heat oil over medium heat. Add garlic; stir until fragrant (about 1 minute). Add onion, carrots and tomatoes (if using fresh tomatoes) and cook until vegetables are tender (about 5 minutes). Add fresh or dried basil and cook about one minute longer. Add peppers and cook until they soften (about 5 minutes). If you are using pre-roasted peppers, there is no need to cook them. Add broth and tomatoes. Bring to a boil, cover and simmer on low heat for 25 minutes. Stir in salt, pepper, half and half cream and sugar (do not boil soup). Puree the soup in small batches. Garnish with a spoonful of sour cream and with a little basil leaf placed on top. Makes 6 generous servings. From Calgary reader: Dr. Lorraine Croft Green Salad with Grilled Chicken 250 mL (1 cup) Plain yogourt 50 mL (1/4 cup) 10% cream 30 mL (2 tbsp) Mango chutney 30 mL (2 tbsp) Finely chopped green onions 5 mL (1 tsp) Curry powder 2 Whole, boneless, skinless chicken breasts 250 g (8 oz) Canadian Swiss cheese 2.5 L (10 cups) Mixed greens 500 mL (2 cups) Cherry tomato halves 300 mL (1 1/4 cups) English cucumber 125 mL (1/2 cup) Carrots To prepare dressing, stir together yogourt, cream, chutney, onions and curry powder. Remove 2 tbsp (30 mL) dressing and set remainder aside. Brush chicken with the 2 tbsp (30 mL) dressing and place on preheated grill. Grill with lid closed over medium heat for 15 minutes or until chicken tests done, turning once halfway through. Remove from heat and slice thinly. In a large salad bowl, combine chicken, salad greens, Canadian Swiss cheese, tomatoes, cucumber and carrots. Pour remaining dressing over salad and toss well to coat. Add salt and pepper to taste. Serves 6. From: Alberta Milk Come for Dinner There’s something about sitting down for a hot dinner on a frosty winter evening that inspires that wellness feeling. Wholesome food, robust wine and the soft glow of candles turns a meal into a celebration. Succulent Orange Honey Pork Loin Roast 1.5 kg (3 lb) Loin centre-cut double roast, boneless 5 mL (1 tsp) Vegetable oil 25 mL (2 tbsp) Powdered mustard 5 mL (1 tsp) Salt 1 mL (1/4 tsp) Pepper 1 Orange 250 mL (1 cup) Orange juice 50 mL (1/4 cup) Honey 15 mL (1 tbsp) Cornstarch 25 mL (2 tbsp) Butter or margarine 1 Mango, peeled and sliced Water Place roast on rack in shallow roasting pan. Brush lightly with oil. In a small bowl, combine mustard, salt and pepper; rub mixture over roast. Roast pork at 325°F (160°C) for 2 hours or until meat thermometer registers 160°F (70°C). Remove from oven; cover with foil and let stand 5 to 10 minutes before slicing. Meanwhile, rinse orange; remove and reserve peel. Section fruit and set aside. Remove white membrane from peel and cut peel into 2 tbsp (25 mL) julienne strips. In a small saucepan, combine strips and 1 cup (250 mL) water. Bring to a boil; reduce heat and simmer 15 minutes. Drain and reserve. In small saucepan, combine orange juice and honey. In small bowl, combine cornstarch with 1 tbsp (15 mL) water. Stir into orange juice-honey mixture. Cook over medium heat until thickened and bubbly, stirring constantly. Add butter and cooked peel; continue to cook until butter melts, stirring constantly. Slice roast; garnish with reserved orange sections and sliced mango. Serve with sauce, baby potatoes and spinach salad. From: Alberta Pork Old-Fashioned Barley Pudding 150 mL (2/3 cups) Pearl barley 750 mL (3 cups) Boiling water 5 mL (1 tsp) Salt 325 mL (1 1/3 cups) Milk 1/2 mL (1/8 tsp) Salt 50 mL (1/4 cup) Brown sugar 15 mL (1 Tbsp) Butter or margarine 5 mL (1 tsp) Vanilla 2 Eggs, lightly beaten 2 mL (1/2 tsp) Grated lemon rind 5 mL (1 tsp) Lemon juice 75 mL (1/3 cup) Raisins Boil water and add barley and salt. Cook slowly for 45 minutes or until barley is tender. Cool. Combine milk, salt, sugar, butter, vanilla and eggs and beat well. Then add cooked barley, raisins, lemon rind and juice. Turn into a wellgreased 1.5 litre (1 1/2 quart) baking pan. Set pan into a larger baking pan in oven. Pour hot water into the larger pan to within an inch of the top of the custard. Bake at 325°F (160°C), for about 1 hour until a knife inserted in the center comes out clean. Serve hot or cold. Makes 6 servings. From: Alberta Barley Commission Prairie Root Pie 25 mL (1 1/2 tbsp) All-purpose flour 2 mL (1/2 tsp) Garlic salt 1 mL (1/4 tsp) Pepper 340 g (3/4 lb) Boneless inside round (or blade or chuck) steak, trimmed of fat and cubed 7 mL (1 1/2 tsp) Canola oil 1 medium Onion, sliced 175 mL (3/4 cup) Water 7 mL (1/2 tbsp) Beef bouillon powder 3 large Parsnips, peeled, halved and sliced 3 large Carrots, peeled and diced 225 g (1/2 lb) Potatoes, peeled and diced 1 small Yellow turnip, peeled and diced 5 mL (1 tsp) Parsley flakes 1 mL (1/4 tsp) Dried thyme 1 mL (1/4 tsp) Dried sweet basil 1 mL (1/4 tsp) Salt 1 Bay leaf 37 mL (2 1/2 tbsp.) Water 25 mL (1 1/2 tbsp) All-purpose flour Pastry, for 2-crust 9 inch (22 cm) pie, your own, a mix or 2 frozen pie shells 60 mL (1/4 cup) Parsley flakes Combine first amount of flour, garlic salt and pepper in medium bowl or resealable plastic bag. Dredge beef in flour mixture until well coated. Sear beef in cooking oil in medium frying pan until browned on all sides. Remove beef with slotted spoon to greased 3 quart (3 L) casserole. Sauté onion in same frying pan until soft, adding 1 tbsp (15 mL) water at a time, if necessary, to scrape any brown bits from pan. Add remaining first amount of water and bouillon powder. Stir. Pour over beef. Add next 9 ingredients to beef mixture. Stir. Cover. Simmer for 2 hours, stirring occasionally, until vegetables are tender. Stir second amount of water into second amount of flour in small cup until smooth. Gradually stir into stew. Cover. Cook for 15 minutes until thickened. Makes 5 1/2 cups (1.4 L) filling. Cool slightly. Steps one to five can be done ahead of time. Roll out half of pastry on lightly floured surface to 1/8 inch (3 mm) thick. Line 9 inch (22 cm) pie plate. Add beef mixture. Roll out second half of pastry. Cut into 1 inch (2.5 cm) strips. Arrange on top of beef mixture, lattice-style. Sprinkle lightly with parsley. Seal edges. Bake in 400°F (205°C) oven for 25 to 30 minutes until stew is bubbly and crust is golden. Serves 6. Reprinted with permission from Stews, Chilies & Chowders, © Company's Coming Publishing Limited. www.companyscoming.com.	Subscribe Today! Subscribe to Food for Thought magazine and never miss another issue again. Food for Thought on CTV Get the recipes of Alberta chefs featured on CTV. Enter to Win! Complete the Food for Thought reader response card and you will be entered to win some great prizes! Where to Find Food for Thought Copies of Food for Thought are available at the following grocery stores & outlets during March, June, September and December: Bigway Calgary Co-op Canada Safeway Save-On-Foods Sunterra Markets Super A the real Canadian Superstore Extra Foods Calgary Farmers' Market Receive Food for Thought Online! Sign up now! Ask the Editor Submit your question or comments. Enjoy delicious recipes every week from the bestselling Company's Coming cookbooks. To view PDFs of the magazine you'll need Adobe Acrobat Reader. If you don't have Acrobat Reader or aren't sure click here to get your free copy.

Copyright © 2008 Growing Alberta. All Rights Reserved. Privacy and Legal Policies




> Home > Food for Thought Magazine > Winter 2003 > Savoury winter wellness

Special Content for:

Visit our Market Place

Savoury winter wellness

Rise and Shine

Let's Do Lunch

Come for Dinner