Navy Bean Soup - Dinner on "N" Day

It's time for dinner on "N" day and I'm using NAVY BEANS

I made Navy Bean Soup. This soup is oh so filling and comforting on a cold evening. It is certainly savoury and can  also be easily altered for additional yumminess, by adding spinach, peas, or kale. Yummy!

Servings: 6 

Ingredients
1/2 - 1 lb dried Navy Beans (approx. 3 cups of soaked beans)
2 cups of smoked ham, cubed small, and trim outer skin off
1 large onion, diced
1 clove garlic, minced
3 carrots, diced
3 celery stalks, diced
1 796 ml can of diced tomatoes
800 ml Chicken Stock (adjust as needed to ensure navy beans are covered in pot)
1 tsp dried basil
5 small fresh basil leaves
1/2 tsp dried thyme
small pinch of red pepper flakes
1/2 - 1 tsp sea salt, taste and adjust accordingly
few good grinds of black pepper
juice of half a lemon
*freshly steamed peas, to garnish over top, if desired

Directions

1. Soak the dried beans in water in a large pot, with about 1" - 2" of water covering the beans, and place in the fridge overnight (or for at least 8 hours of soaking time).  

2. Heat a little dab of butter in a large sauce pan over medium heat and add the onions, carrots, celery, dried basil, red pepper flakes and dried thyme. Cook, stirring occasionally, until softened, 10 minutes. 

3. Add the cubed ham and stir through, heating for about 2 minutes. 

3. Add the diced tomatoes, navy beans, and chicken stock. Stir and bring to a boil. Turn down to a low simmer and with lid on a skew, simmer in 30 minute intervals, checking that the beans are always covered with liquid and stirring soup each time you check. 

4. Add more chicken stock, if needed and continue simmering with lid fully on at times and on a skew, at times. My beans were soft enough in  1 1/2 hours. Beans may take up to 2 hours to be soft enough. Time depends on type of pot, climate, and other factors, I imagine. 

5. Take approx. 3 large "ladlefulls" to an additional big pot or bowl and blend with immersion blender until thick and smooth. Transfer that back into the soup and stir in. (This adds to the creamy texture of the soup) Add lemon juice, salt and pepper and taste/adjust, to your liking. 

6. Steam some peas and garnish over top, if desired. Or add in a couple good handfuls of baby spinach to soup while still on stove and cook through, for about 5 minutes.  

Enjoy!

NAVY BEANS BEANS

Navy beans are an excellent source of cholesterol-lowing fiber, that will also prevent blood sugar levels from rising too rapidly after a meal. When combined with whole grains, navy beans provide virtually fat-free high quality protein. 

These beans are a very good source of folate and manganese, and a good source of protein and Vitamin B1, along with the minerals phosphorus, copper, magnesium and iron. 

In addition to providing slow burning complex carbs, having beneficial effects on the digestive system and the heart, navy beans can increase your energy by helping to replenish your iron stores. Particularly for menstruating women. 

The navy bean originated in Peru and derived it's current popular name because it was a staple food of the US Navy in the early 20th century. 


Navy Beans, cooked
(1 cup)

Fiber  19.11 g
Folate  63.7 %
Manganese  48 %
Copper  42.2 %
Phosphorus  37.4 %
Vitamin B1  35.8 %
Protein  14.98 g
Magnesium  24.1 %
Iron  23.9 %


Have you bean eating Navy Beans?
  

Nori Veggie Rolls - Lunch on "N" Day

It's lunchtime on "N" day and I'm using NORI

I made Nori Veggie Rolls. Rather than going the traditional sushi roll route, I opted for an all around veggie one, without the sushi rice or raw fish. The nori's subtle salty sea taste accompanies the veggies and hummus so well, resulting in a savoury and fresh flavour. I absolutely love these rolls, even more than I already thought I would. Yummy!

Servings: 4

1 ripe avocado, sliced

1 carrot, julienned

1 cucumber, julienned

1 cup hummus (see recipe on "H" day lunch meal)

leaf lettuce, torn into big pieces

4 Nori sheets

Directions

1. Place down one sheet of nori (dull side facing up) and place your washed and dried leaf lettuce covering entire nori sheet, just till about the edges, but not touching. Spread a few good Tbsp of hummus over the lettuce (this way the nori sheets won't get so soggy, as hummus directly on nori, would make it too soggy). 

2. Place your julienned cucumbers, carrots and avocado along the long side, near edge, but not at edge. You can add whatever veggies you like for these rolls - they are so versatile!

3. Gently roll up with sushi roll mat, or your fingers, being careful not to break the nori. 

4. Slice into approximately 6 rolls per nori sheet. 

*These are best enjoyed fresh, as nori will get soggy from sitting with moist foods.  

Enjoy!

NORI

Nori is like an edible crunchy piece of paper. The Japanese have been drying and roasting this sea vegetable for 1,300 years. Nori is rich in nutrients, especially, iodine. Essential for your metabolism, if your body is lacking in this nutrient, you can suffer from hypothyroidism. 

Nori is also a good source of Protein, Vitamin C, Potassium, Vitamin A, and magnesium. 

Nori

(1 sheet)

Potassium  356 mg

Protein  6 g

Vitamin A  104 %

Vitamin C  65 %
Iodine  57 mcg

Calcium  7 %

Iron  9 %

Vitamin B6 - 10 %

Are you indulging in foods from the sea - Nori?

Nutmeg in "Gingerbread Pancakes" - Breakfast on "N" Day

It's time for breakfast on "N" day and I'm using NUTMEG

I made Gingerbread Pancakes. These pancakes are oh so comforting and delicious on a wet and cold fall morning. The assortment of the soothing spices in the pancakes are a perfect compliment to one another and the aroma that fills the home is just the "icing on the cake". Yummy! 

Servings: 4 - 5

Ingredients

2 eggs
1/4 cup packed light brown sugar
1/2 cup buttermilk
1/2 cup brewed coffee (regular or decaf), cold or at room temperature
1/4 cup vegetable oil or melted unsalted butter
2 cups all-purpose flour
3 tsp baking powder
2 tsp baking soda
2 tsp ground cinnamon
2 tsp ground ginger
2 tsp ground nutmeg
1/2 tsp ground cloves
1/2 tsp salt

Directions

1. In a large bowl, whisk together the eggs and sugar. Add the buttermilk, coffee and 1/2 cup water. Stir in the vegetable oil.

2. In a medium bowl, mix together the flour, baking powder, baking soda, cinnamon, ginger, nutmeg, cloves and salt.

3. Add the dry ingredients to the wet ingredients, stirring until just combined - don't worry if there are a few lumps.(batter will be thick)

4. Lightly grease a large saute pan or griddle with butter or nonstick spray. Heat the pan until hot and then spoon out 1/2 cup or more of batter per pancake. Cook the pancakes until the tops look dull and a few bubbles pop, about 3 minutes. Turn the pancakes over and cook for another minute or so. 

5. Serve immediately or transfer the cooked pancakes to a warm 200 degree F oven until the entire batch is finished. Serve garnished with butter, syrup and a dollop of whipped cream, if desired. 

Enjoy!

NUTMEG

Fragrant rich nutmeg is one of the highly prized spices known for its aromatic, anti-fungal, antidepressant, aphrodisiac, and curative properties. Nutmeg are evergreen trees native to the rain forest. The nutmeg fruit, about the size of an apricot, has an oval shaped hard kernel inside, known as "nutmeg spice". 

This prized spice is a good source of minerals like copper, potassium, calcium, manganese, iron, zinc and magnesium. It is also rich in many Vital B-Complex Vitamins, including C, folic acid, A and many anti-oxidants. 

The compounds in this spice have been soothing as well as stimulative on the brain. Nutmeg oil has been used in dentistry for toothache relief and by therapists during massage to reduce muscular pain and rheumatic pain of joints. 

Eating too much Nutmeg will cause sedative effects and in high quantities, will even cause hallucinations.  So just like certain other super foods, eat in moderation!

Nutmeg, ground
1 Tbsp

Thiamin   2 %
Vitamin B6  1 %
Folate  1 %
Omega 6-fatty acids  24.5 mg
Magnesium  3 %
Copper  4 %
Manganese  10 %
Protein  0.4 g


Have you been spicing up your life with Nutmeg?

Mackerel Pouches - Dinner on "M" Day

It's now Dinner on "M" day and I'm using MACKEREL

I made Mackerel Pouches. This white fish has such a nice mild flavour and melt in your mouth texture due to the abundant fish oils. The taste of Mackerel isn't over shadowed with the infused flavours of lemon and rosemary. Yummy!

Servings:2

Ingredients

1 or 2 (depending on size) Mackerel fish, filleted and deboned

1 lemon, sliced

few sprigs of Rosemary

S & P

1 leek, chopped

few baby carrots

1 red bell pepper, sliced

few dabs of butter or olive oil

Directions

1. Preheat oven to 400 degrees F. 

1. Debone any extra bones you can feel when running fingers lightly over top of fish. Rinse under cold water and gently dab with a paper towel. 

2. Take 2 thick pieces of aluminum foil (double layer) and place Mackerel fillet inside (shiny side on outside) of foil. S & P fillets and dab few dabs of butter or olive oil over fish. Add carrots, red bell pepper, lemon slices, leeks and a few sprigs of rosemary to pouch. 

3. Do the same for the next fish fillets. 

3. Roll up on all sides for a tight seal, leaving air inside for steam to accumulate and cook everything.

4. Place foil pouches on cookie sheet and bake in oven for 20 - 25 minutes. You will smell the rosemary and the fish when cooked. 

5. Serve along side rice and whatever sides you want.

Enjoy!

MACKEREL

This deep water, oily, and white fish is famous for  it's heart health benefits and for making the blood clean and fresh. Mackerel is rich in protein and minerals. This fish is also a good source of Omega-3 and Omega-6 fatty acids.

Eating Mackerel is a very effective way of regulating hormonal levels, among actually improving heart conditions and reducing bad cholesterol levels. 

This fish also helps to prevent cancer, regulate metabolism, strengthen immune system and improve overall body functions. Wow! It's important food for the brain and keeps the nervous system normal and healthy. Mackerel is also helpful in alleviating the pain of migraine and arthritis. Oh and eating Mackerel will improve skin clarity. 

As Mackerel does contain trace amounts of mercury, it is advisable to eat no more than one to two 6 oz. portions per week. 

Mackerel, fresh

(1 fillet)

Protein  21 g

Vitamin A  4 %

Vitamin C  1 %

Calcium  1 %

Iron  10 %

Vitamin D  101 %

Vitamin E  9 %

Vitamin K  7 %

Thiamin  13 %

Riboflavin  21 %

Niacin  51 %

Vitamin B6 22 %

Vitamin B12 163 %

Magnesium  21 %

Phosphorus  24 %

Potassium  10 %

Zinc  5 %

Selenium  71 %

Have you eaten MACKEREL lately?

Millet Cakes with Spinach and Artichoke Salad - Lunch on "M" Day

Well it's now lunch time on "M" day and I'm using MILLET

I made Millet Cakes with Spinach and Artichoke Salad. This combination with the Millet and Chickpeas in a crunchy cake, with lemon zest infused throughout, makes for a suprisingly tangy fresh taste and an all around balanced and nutritious lunch. Yummy!

Servings: 4

Ingredients

Lemon Basil Dressing

2 Tbsp fresh lemon juice
1 tsp finely chopped fresh basil
5 Tbsp extra-virgin olive oil
S & P

Millet Cakes

1 cup raw millet
2 cups vegetable broth
Salt
1 Tbsp butter
1 large clove garlic, peeled
1/4 - 1/2 cup packed fresh flat-leaf parsley leaves
1/2 cup canned chickpeas, rinsed and drained
2 large eggs, lightly beaten
Finely grated zest of 2 medium lemons
3 Tbsp olive oil
Cooking spray

Spinach and Artichoke Salad

8 oz baby spinach (about 6 lightly packed cups)
1 can artichoke hearts in water, drained, rinsed, and sliced
10 - 15 cherry tomatoes, halved
S & P

Directions

Lemon Basil Dressing:
In a small jar, combine the lemon juice, basil, and olive oil. Season to taste with the S & P. Place lid on jar and shake vigorously until combined.

Millet Cakes:
No need to rinse millet before cooking, but check for any black pebble-like pieces and remove if you see any (they are unhulled grain). In a large, dry saucepan, toast the raw millet over medium heat for 4 - 5 minutes or until the millet is a rich golden brown in colour and the grains are fragrant. 

Once toasted add the broth, zest of 1 lemon, and 1/4 tsp salt. Stir the millet really well, increase the heat to high and bring the liquid to a boil. Once boiling add the butter, decrease the heat to low and cover the pot. Simmer about 15 minutes or until the grains have absorbed most of the broth. Remove from the heat and allow to sit covered and undisturbed for 10 minutes to absorb the remaining liquid. 

Meanwhile coarsely chop the garlic in a food processor (or magic bullet-pulsing). Add the parsley and pulse until finely chopped. Add the chickpeas and 1 tsp salt and pulse until coarsely chopped. 

Uncover the millet and fluff with a fork. Let sit uncovered for about 5 minutes and then stir in the chickpea mixture, eggs, and remaining lemon zest until well combined. Spry a 1/4 cup measuring cup with cooking spray, then press the millet mixture into the measuring cup, smooth the top, and invert to release the cake onto a plate or cookie sheet. Repeat with the remaining millet mixture (only need to spray measuring cup once). You should have about 10 - 12 cakes. 

Heat 1 1/2 Tbsp of olive oil in a large skillet over medium heat until shimmering hot. Add 4 or 5 millet cakes and using a small spatula, gently flatten the cakes so they're about 3/4 inch thick. Cook, flipping once, until crisp and golden brown on both sides, 2 - 3 minutes per side. Transfer to a paper-towel-lined cooling rack. Add the remaining 1 1/2 Tbsp olive oil to the skillet and cook the remaining cakes the same way.

Salad:
In a large bowl, toss the spinach, artichokes, and tomatoes with about 3/4 of the dressing. Season to taste with S & P. At the table divide the salad between 4 plates, top each plate with a few millet cakes, and drizzle with the remaining dressing. 

MILLET

Millet is often associated as the main ingredient in bird seed...but it is not just "for the birds". This delicious grain can accompany many types of food. Millet is a good source of some very important nutrients, including copper, manganese, phosphorus, and magnesium.

Magnesium can reduce the frequency of migraine attacks, severity of asthma, reduce risk of heart attack and lower high blood pressure. 

Phosphorus plays its role in forming the mineral matrix of bone and is an essential component in the molecule that is the energy currency of the body. In addition, the metabolism of lipids (fats) relies on phosphorus, and is also an essential component of lipid-containing structures such as cell membranes and nervous system structures. 

Eating grains daily, such as Millet, will substantially lower your risk of developing Type 2 Diabetes and improve your overall glycemic index, if you have Diabetes. 

Consuming foods high in insoluble fiber, such as Millet, can help women avoid gallstones. Insoluble fiber not only speeds intestinal transit time, but reduces the secretion of bile acids. Abundant in all whole grains, insoluble fiber is also found in nuts and edible skins of fruits and vegetables.

Pre-menopausal women eating the most whole grain fiber have a 41 % reduced risk of breast cancer. 

Millet originated in North Africa, specifically in Ethiopia and there is even mention of it in the Bible as an ingredient for unleavened bread. Millet is a gluten-free grain alternative to wheat. 

Next time you are looking for an alternative to rice or potatoes, serve Millet instead. Or cook and eat for a wholesome breakfast with dried fruit and nuts. 


Millet, cooked
(1 cup)

Copper  31.1 %
Phosphorus  24.8 %
Manganese  23.5 %
Magnesium  19.1 %


Have you enjoyed some Millet lately?

Miso Soup - Breakfast on "M" Day

It's breakfast time on "M" day and I'm using MISO

I made Miso Soup. This soup is traditionally served for breakfast in Japan. I personally enjoy this comforting and richly nutritious soup as a side dish for dinner or a late afternoon snack. Oh so good for you. Yummy!

Servings: 2

Ingredients

2 cups of Dashi Stock (fish based soup stock)
* You can buy dashi powder packets at asian supermarkets, use dried scallops to flavour water, or make your very own dashi stock: Here
1 scallion, diced
1 Tbsp cut wakame (dried seaweed)
2 Tbsps Shiro Miso Paste

*You can add any additional vegetables you like or omit seaweed and scallions - Except for the Miso, of course - traditionally Tofu is added to Miso soup, but I don't eat Tofu. Miso is the star ingredient here*

Directions

Place dried seaweed in a small bowl and add a few splashes of water to seaweed until it swells up, (about 5 minutes). Bring your dashi to a boil in a medium pot. Turn heat down to low and add the seaweed. Heat for only 1 - 2 minutes. Take the whole pot off the heat and add in your Miso paste. It is crucial you don't add Miso to boiling water, as the enzymes in Miso will die when boiled. Using a ladle, put your paste inside the ladle and dip into the hot soup, mixing and stirring the paste while still in ladle, until completely dissolved, and then stir into rest of soup. Taste for flavour...it should be a slightly salty flavour, not too weak and not too strong. Sprinkle the scallions over top and serve in cute little Japanese soup bowls, or any small bowl. 

*Serve with chopsticks, and use the chopsticks to stir the paste around before sipping soup, as the miso congeals when sitting in the soup*

Enjoy!

MISO

Miso is a paste made from fermented soybeans and barley or rice malt. *unlike fresh soy beans...it is highly nutritious and beneficial to consume fermented soybeans on a regular basis* Miso is full of a wide variety of phytonutrients that function as antioxidants and anti-inflammatories. 

Among reducing your risk of having a stroke and being easy on the digestive system, Miso also can reduce risk of certain cancers. Eating Miso on a regular basis will strengthen your immune system, whether used in soup, as a marinade for fish or poultry, or even spread onto a sandwich.


Miso paste
(1 Tbsp)

Copper  7.7 %
Manganese  7.5 %
Vitamin K  5.6 %
Protein  4 %
Zinc  4 %
Phosphorus  3.9 %
Fiber  3.7 %
Omega-3 Fats  3.3 %
Vitamin B2  3 %
Choline  2.9 %



Are you sipping on Miso soup?

Lentil Soup - Dinner on "L" Day

So it's dinner time on "L" day and I'm using LENTILS

I made Lentil Soup. This has to be one of my all time favourite soups to make. All the goodness of the veggies and lentils shine through among the deliciously satisfying taste throughout. Yummy!

Servings: 6 - 8 

Ingredients

2 Tbsp olive oil
1/2 large onion, diced
2 garlic cloves, minced
2 carrots, diced
2 celery stalks, diced
1/2 red bell pepper, diced
1 tsp dried basil
1/2 tsp dried oregano
1/8 - 1/4 tsp red pepper flakes (1/4 tsp if you like heat)
3 1/2 (10 oz) = 35 oz cans of beef broth 
1 (14 oz) can crushed tomatoes
1/2 cup lentils
1/2 cup pearl barley
1 Tbsp tomato paste

Directions

1. Heat olive oil in large pot over medium heat. Add the onions and garlic and cook just until translucent. 

2. Add the carrots, celery, red pepper, basil, oregano and red pepper flakes. Cook until vegetables are soft, 5 minutes. 

3. Add the beef broth and crushed tomatoes. Bring everything to a boil. Add the lentils and the pearl barley and turn heat down to a simmer. Cover and let cook for approx. 1 hour to 1 hour and 15 minutes (until lentils are soft). 

4. Turn off heat and stir in the tomato paste. Serve into bowls. 

Enjoy!

LENTILS

Not only do lentils help lower cholesterol, they also manage blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Lentils also provide a great source of important minerals and protein. They are tiny, but oh so filling. 

These are so beneficial to heart health as they have significant amounts of folate and magnesium, which are wonders to the heart and arterial walls. 

In addition to being high in fibre, vitamins and minerals, lentils can increase your energy by replenishing your iron stores. Especially for menstruating women who are more at risk for iron deficiency, lentils are a good idea.



Lentils, cooked
(1 cup)

Molybdenum  330 %
Folate  89.5 %
Fiber  62.5 %
Copper  55.5 %
Phosphorus  50.9 %
Manganese  49%
Iron  36.6 %
Protein  35.7 %
Vitamin B1 27.5 %
Pantothenic Acid  25.2 %
Zinc  22.8 %
Potassium  20.8 %
Vitamin B6  20.5 %


Are you eating LENTILS?