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Posted on Thursday, 6 March 2014, 12:15 PM

(pic above not shown with sauce added)

This is a classic Italian recipe for eggplant patties.  The only change I have made to the traditional recipe is to bake them instead of frying so I can enjoy them more often!

Ingredients
Eggplants patties:

  • 3 medium Italian eggplants
  • 2 free range eggs (whisked)
  • 2 cups bread crumbs
  • 1 cup parmigiano cheese (shredded)
  • 1 cup parsley (fine chopped)
  • Salt & pepper
  • Olive oil

Sauce:

  • 1 bottle of crushed tomatoes
  • 1 medium onion (diced)
  • 3 cloves garlic (minced)
  • Dried basil, oregano
  • 4Tbsp Olive oil
  • Salt
  1. Prepare the eggplant in the morning or night before by peeling and cutting into one inch slices, and steaming them for 10 minutes. Squish and drain the excess water from the eggplants and then place them into a colander lined with paper towel and place in the fridge on top of a bowl.  This will pull most of the water out of the eggplant which will help when forming the patties.   If you are unable to do this step, just ensure that after you steam the eggplant try to drain as much water out of them as possible.
  2. Start the sauce by pouring 1/2 the olive oil into a sauce pot and heating on low medium heat.  Place the onions and the garlic into the pot and sauté on low heat until translucent (~8min).  Pour in the crushed tomatoes and cook on medium heat for ~30mins.   Add in the salt, dried/fresh basil and oregano to taste.
  3. Turn the oven on to 400F. 
  4. Place the eggplants into a mixing bowl with parmesan, whisked eggs, breadcrumbs, salt and parsley.  Mix well with hands.
  5. Form the patties from the mixture and place into a baking dish coated with 1 tbsp. of olive oil, and place in the oven for ~30 min.  To brown the top of the patties, place the oven on broil for the last 5 min.


     6. Cover the eggplant with the tomato sauce.  Finito! 

 

Nutrition Facts per serving (serves ~6)

Per serving: ~3 patties

Kcal ~ 275     Carb ~ 30g   Fibre ~11g   Protein ~15g

Posted on Monday, 10 February 2014, 11:15 PM

Kale has become quite popular in the last couple of years, and frankly all of the attention has stressed it out some; time for a massage. 

 

Key to deliciousness: When kale is massaged with lemon juice it is essentially being “cooked”  by breaking down tough fibres which makes raw kale tough to eat and digest.  

Ingredients

  • One bunch of Kale, chopped, 1 inch pieces
  • 1 large yam, diced, 1 inch cubes
  • 1/2 winter squash (I used butternut), diced, 1 inch cubes
  • 1 avocado, diced, 1/2 inch cubes
  • 1 pomegranate, seeded
  • 1 lemon, juiced
  • 1 tbsp. extra virgin olive oil

Dressing

  • 2 tbsp. extra virgin olive oil
  • 1 tsp. Dijon mustard
  • 1/4 tsp. salt & pepper
  • 1 tsp. honey

1.  Set oven at 350F.  Place cubed yam in a bowl with 1/2 tbsp. olive oil and mix to cover in oil. Spread them on a baking sheet lined with parchment paper and into the oven for 10 min.

2.  In a large bowl place kale and lemon juice and massage kale in the lemon juice for a good 5min. Let sit. 

3.  Back to the oven to place the cubed squash in a bowl with the other 1/2 tbsp. olive oil and mix, then on to the baking sheet with the yams and continue to bake for ~10min.

4.  Combine the ingredients for the dressing and whisk well. * the acid in the dressing is missing on purpose because the lemon used to massage the kale should suffice.

5.  Seed the pomegranate, and dice the avocado.  by now the sweet potatoes and squash should be finished.

6.  Combine all ingredients together except pomegranates, then mix in the dressing. Plate and top with pomegranates seeds. Finito!

Servings ~4

per serving

KCAL ~ 350     Carb ~43 g,    Protein ~ 7 g     Fat 19 g     Fibre  7 g

 

 

Posted on Thursday, 14 November 2013, 8:05 AM

A client of mine showed me these a few days ago and asked me what I thought of them. Here goes: Seeing as I love peanut butter either on its own or mixed with just about anything, I gladly tried a package and guess what – I think they taste very good. They taste exactly how you would expect crackers with peanut butter sandwiched between them would. Nutritionally however, I was far less impressed. With only 3g protein per serving and refined flour as the main cracker ingredient, these will do very little in terms of satisfying you for a prolonged period of time. An ideal amount of protein for a snack is at least 10g with the goal being to keep you feeling full for a couple of hours. The use of refined (white) flour offers no nutritionally benefit and as I’ve blogged about before, can increase your risk for heart disease, diabetes and cancer. A better option would be to spread some peanut butter on whole grain crackers such as Finn Crisps, Ryvita or Dare Grains First. Doing so would only take a few extra seconds compared to grabbing one of these and is a whole lot healthier. Your best bet with Ritz Crackerfuls is to save them as a once-in-a-while treat. I was unable to find them at my local store but would imagine they cost in $3.00-$5.00 range. There are five sandwiches per box.

Nutritional Information

Per serving (28g or one package)

130 calories

3g protein

14g carbohydrate

2g fibre

170mg sodium

 

Read More Tags: Tips
Posted on Wednesday, 30 October 2013, 10:00 AM

I’ve been called a part-pooper by some for suggesting that instead of candy why not give out non-food items tomorrow night. I see it two ways: 1) kids will already get enough candy and 2) these items will last longer than the few seconds of joy you’ll get chewing on a bite-sized chocolate bar. This list is also useful for kids who have food allergies.

1)      Temporary tattoos

2)      Pencils, pens, crayons, erasers

3)      Journals/notebooks

4)      Nerf balls, rubber balls, hacky-sacks

5)      Deck of playing cards

6)      Halloween-themed ink stamps

7)      Play Doh

8)      Halloween stickers

9)      Rubber or plastic bugs

10)   Mini flashlights or glow sticks

 

What are some other non-food treats that could be given out?

Happy Halloween!

 

Read More Tags: Tips
Posted on Tuesday, 22 October 2013, 8:30 AM

Meal planning is essential to healthy eating. Failing to plan can lead to last-minute (usually unhealthy) choices such as take out or frozen pizza. That’s why I’ve created the following to help you plan healthy, balanced meals. Simply pick an item from each list to create a meal that you can feel good about eating and serving to family and friends.

Enjoy! 

Choose one of:                        Next add one of:                     Don’t forget veggies!

salmon                                   sweet potato                             spinach

trout                                       quinoa                                     kale

haddock                                  brown rice                                 broccoli

cod                                         whole wheat pasta                     peppers

tilapia                                     whole grain bread                      cauliflower

tofu                                        potato                                      beets

lentils                                      corn                                         asparagus

chicken                                    barley                                      green beans

turkey                                     whole wheat tortilla                     snow peas

pork                                        whole wheat pita                        mushrooms

beef                                        bulgur                                      carrots

For a 300-400 calorie meal, choose 3-4 oz of any protein (left column) and 3-4 oz of any starch (middle column). Then add 4-8 oz of vegetables (right column).

For recipes ideas, I like the following sites: cookinglight.com, eatingwell.com, sparkrecipes.com.

 

Posted on Thursday, 17 October 2013, 8:20 AM

Here are some ideas for those with kids or who are in our Family Reset Program. Of course, adults can have these snacks, too!

Enjoy!

1 oz soynuts and 0.5 oz unsweetened raisins

175g unflavoured Greek yogurt and fruit (can add tsp of honey for sweetness instead of fruit, depending on preference)

1-2 oz soy nut butter (e.g. Wowbutter) and whole-grain English muffin

½ cup cottage cheese and ½ cup pineapple

smoothie: ¾ cup unflavoured or sugar-free yogurt, fruit (e.g. banana, berries), ice or water

1 whole-grain pita and hummus

Ants on a log (celery sticks, peanut butter and raisins)

1 cup Kashi cereal (with or without milk)

1 hard boiled egg, salsa, 1 slice whole grain toast

Snap peas and hummus

Bean dip and whole-grain crackers

Apple and 1-2 oz soy nut butter

Fruit kabob (melon, watermelon, banana, cheese (Babybel works great!)

Home made protein bars (recipe).

Whole grain crackers and 1 oz cheddar cheese

¼ cup roasted sesame seeds and ½ cup berries

Note: You can replace soy nuts, Wowbutter with peanuts, almonds, peanut butter, etc… at locations where they are safe/allowed to be consumed (e.g. at home).