Onion (French) Soup - Dinner on "O" Day

It's dinner time on "O" day and I'm using ONIONS

I made French Onion Soup. This is surely comforting and warm on any cool night. The sweetness of the caramelized onions gives this soup an all around savoury goodness, without being too rich. This soup does not taste like onions at all. Yummy! 

Servings: 4 

Ingredients

4 large yellow sweet onions, peeled and sliced into half moon slices
2 Tbsp of olive oil
1 Tbsp unsalted butter
1 Tbsp sugar
1 Tbsp fresh Thyme, chopped
1/2 cup Sherry (Dry, with alcohol - it cooks away so no worries)
4 cups no or low sodium Beef stock
1 cup grated sharp cheddar or Swiss cheese
4 Slices of crusty bread, cut into bite size chunks and toasted in oven
Salt and Pepper to taste (about 1/2 Tbsp of salt or so)

Directions

1. Preheat a large pot over medium heat and add the olive oil and butter, let the butter melt and add in the onions, sugar and salt and pepper. Cook for about 25 to 30 minutes stirring frequently or until the onions develop a beautiful deep caramelized brown colour.

2. Add the sherry and thyme and cook for about 1 minute, turn the heat to medium high, add the beef broth and season with salt and pepper again. Let it come to a boil then reduce the heat to medium and let it cook for about 15 to 20 minutes.

3. Preheat your broiler to high.

4. Ladle the soup in some oven safe bowls and top them with the bread and cheese, pop them under the broiler for just a couple minutes or until the cheese melts and its all bubbly and golden brown. 

Enjoy!

ONIONS

With their unique combination of flavonoids and sulfar-containing nutrients, the onion, belongs in your diet on a daily basis. The high content of flavonoids in onions tend to be more concentrated in the outer layers of the flesh. You should always peel off as little as the outer layer as possible to maximize your health benefits. 

The nutrients in onions can lower blood levels of cholesterol and triglycerides, and improve cell membrane function in red blood cells. Eating onions along with vegetables will aid in the prevention of heart attacks. 

Onions can also help increase bone density and lower risk of hip fractures in post menopausal women, when eaten on a regular basis.

The flavonoid, quercetin, contained in onions, helps prevent bacterial infection. Especially in regards to tooth cavities and gum disease bacteria. But is mostly beneficial when eaten in freshly cut raw form, on a regular basis. 

By using a low-heat method for preparing onion soup, you can preserve the health benefits that are associated with this flavonoid.

Onions were highly regarded by the Egyptians. They used them as currency to pay the workers who built the pyramids and they also placed them in the tombs of kings, such as Tutankhamen, as a gift. 

Onions, chopped, cooked
(1 cup)

Biotin  27 %
Manganese 16 %
Copper  16 %
Vitamin B6  16 %
Vitamin C  15 %
Fiber  12 %
Phosphorus  11 %
Potassium  10 %
Vitamin B1 8 %
Folate 8 %


Are you indulging, daily, in the goodness of Onions?

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?
  

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?

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?

Juniper Berries "Calico Carrots" - Dinner on "J" Day

It's dinner time on "J" day and I'm using JUNIPER BERRIES

I made Calico Carrots. Calico carrots are calico because they are mixed with potatoes making them a calico colour. This side dish is so aromatic with a foresty fragrance and a woodsy flavour. It would make a perfect accompaniment to roast lamb or pot roast. Yummy!

Servings: 4

Ingredients

3 medium carrots, trimmed and peeled
2 medium potatoes, preferably Yukon Gold (or another yellow variety), peeled
1/4 cup olive oil
1 shallot, halved and sliced thin (1/4 cup)
1 Tbsp minced fresh thyme, divided
4 Juniper berries, crushed fine
1/2 Tbsp lemon juice or 1 Tbsp white wine vinegar
1/2 tsp salt
freshly ground pepper, to taste

Directions

Arrange a double-boiler over simmering water. Cut carrots and potatoes into similarly sized pieces so that they will cook evenly. Transfer to steamer basket; cover and cook until the tip of a knife will pierce the centres with ease, about 20 minutes.

Meanwhile, heat the olive oil over medium-low heat. Add the shallots, half the thyme and the juniper berries. (The oil mixture will be used to dress the carrots and potatoes, so don't be alarmed if it seems like too much oil). Cook slowly, stirring often, until the shallots are very soft and golden, about 5 minutes. Set aside, but keep warm.

When the carrots and potatoes are cooked through, transfer them to a mixing bowl. Sprinkle with the lemon and season with the salt and pepper. Use a potato masher or large fork to smash the vegetables into a rough texture. Taste the mixture for salt and pepper. Adjust if necessary.

Stir the remaining thyme into the cooked shallot mixture and pour the dressing over the carrots and potatoes. Mix thoroughly but lightly, to preserve the separate orange and white colours. Serve hot. 

Enjoy!

JUNIPER BERRIES


These berries are the medicinal part of a juniper berry plant and are actually not true berries, but the dark blue-black scales from the cones of the shrub. Junipers are mainly used for their volatile oils, which contain tannins, sugar, flavonoid glycosides, resin tar and terpenes. Other nutrients of the juniper berry include copper, chromium, calcium, iron, lomonese, phosphorous, magnesium, potassium and Vitamin C. 

They are used as a diuretic and due to their antiseptic effect, are often used in cases of chronic urinary tract infections. They are also helpful if your kidneys are moving sluggishly and urine isn't flowing freely. (But not to be consumed if you have kidney infections or disease) Another use of these berries has been to treat weakness of the bladder or urethra muscles. 

Juniper berries are also recommended for joint pain, gout, rheumatoid arthritis, and nerve, muscle and tendon disorders. 

As these berries are potent, it is only recommended to consume them for about a month at a time and abstain for a week to 10 days before restarting again. 

Juniper's oils have been concentrated and used topically for coughs and lung congestion. They have also been used by herbalists to to improve uterine tone and late or slow-starting menstrual periods. 

As if this wasn't enough, Juniper Berries also relieve gas in the digestive system and increase stomach acid when insufficient. 



Have you cooked with Juniper Berries?

Italian Plum Tomoto sauce and Spaghetti - Dinner on "I" Day

Well we've arrived at Dinner on "I" day and I'm using ITALIAN PLUM TOMATOES

I made Italian Plum Tomato sauce with Spaghetti. Ok so I actually didn't make the sauce (as I couldn't find any Italian Plum Tomatoes in my area), but I bought this sauce from a health food market and the ingredients are what I would use WHEN I can make my own the next time. Italian plum tomatoes are really the ONLY tomatoes that are best to use when making a tomato sauce for spaghetti, as they are grown in volcanic soil in Italy and are the richest in nutrients and flavour, compared to your "every day" tomatoes grown in my region. (Unless you're lucky enough to live in or near Italy). This sauce is so delicious in it's "tomato-ee" goodness and brings enough flavour to any pasta dish all on its own, without having to add cheese or other additions as well. Yummy!

Servings: 4

Ingredients

4 28 oz cans imported Italian plum tomatoes with basil (try to find San Marzano, it makes a huge difference in flavour)
2 Tbsp extra virgin olive oil
6 Tbsp minced onion
1 Tbsp dried basil
2 Tbsp dried oregano
1 Tbsp salt
1 tsp freshly ground black pepper
3 cloves fresh garlic, minced
8 leaves fresh basil leaves, finely chopped


Instructions

1. Drain tomatoes, reserving the liquid. Using your hands, crush the tomatoes, gently breaking them into small pieces, removing and discarding the hard core from the stem end. (or pulse in food processor a few times, for a little chunkiness) Remove any skin or tough membranes. Set aside.
2. Heat oil in large sauce pan over medium-low heat. Add onions to pot and sauté for 5 minutes or until translucent and soft. Stir in garlic, basil, oregano and salt and sauté for an additional 30 seconds.
3. Add tomatoes and tomato liquid and bring to a boil. Reduce to a low simmer and cook for 5 - 6 hours, stirring occassionally or until sauce is thick and the aroma in your house is driving you crazy. Add fresh basil and remove from heat. 

ITALIAN PLUM TOMATOES

Tomatoes are packed with Lycopene, which is an antioxidant that fights the free radicals that can interfere with normal cell growth and activity. These free radicals can potentially lead to cancer, heart disease and premature aging. 

An average tomato contains Potassium, phosphorus, magnesium, calcium, selenium and iron and these minerals will not be lost when canning tomatoes. 


Italian Plum Tomato
(1, fresh)

Fiber  0.74 g
Protein  0.55 g
Sugars  1.63 g
Vitamin A  516.44 IU
Vitamin C  7.87 mg
Calcium  6.2 mg
Iron  0.17 mg


Are you consuming Italian Plum Tomatoes?

Halibut with Lemon and Thyme - Dinner on "H" Day

So It's dinner on "H" day and I'm using HALIBUT

I made Halibut with Lemon and Thyme. Halibut is such a deliciously light and meaty fish and paired with the lemon and thyme it really adds a nice light flavour without being over powering to the fish. If you are lucky enough to score a wild Halibut, vs. store bought, all the better! Yummy!

Servings: 4

Ingredients

1 large halibut, cleaned, skinned and deboned (or 4 Halibut steaks/fillets, whatever you can get your hands on)
1 lemon, sliced
4 or so sprigs of thyme
a few dabs of butter
S & P, to taste

Lemon and Thyme Sauce

In a pan add a small dab of butter and approx. Add 1/4 - 1/2 cup of chicken broth, or more, whisked with 2 tsp flour in small bowl, before adding to the pan. Squeeze some fresh lemon juice into pan, to taste. Whisk on medium heat and add 1 tsp of cut up thyme leaves and S & P to taste. Continue whisking till you get a thickish consistency and adjust heat, as needed.  Turn off heat when sauce is a bit thick. 

Directions

Place your halibut down onto a large piece of aluminum foil. Preheat BBQ to medium heat. S & P your halibut and add a few dabs of butter around the fish. Top with a few slices of lemon and sprigs of thyme (don't remove the leaves, as leaving them whole allows the fish to infuse with the thyme flavour). Cover the halibut with another sheet of aluminum foil and roll up the sides for a nice tight seal. Poke just a few holes on the top, to allow some steam to escape.

Place the aluminum foiled halibut on top of the grill and close the lid. BBQ on medium heat for approx. 15 minutes and check the fish. It is done, when the fish is white and flakey, NOT shiny. 

Remove from grill and open aluminum foil packet. Drizzle with lemon and thyme sauce and serve with a side of green veggies and rice (or whatever you like). Delicious! 

HALIBUT

Besides being a very good source of high quality protein and necessary nutrients, it is a lean fish. Halibut is rich in selenium, magnesium, phosphorus potassium, Vitamin B12, niacin, Vitamin B6 and Omega-3 fatty acids. 

It reduces blood pressure, prevents arthritis and promotes healthy brain function. Halibut provides protection against ovarian and digestive tract cancers.

Eating Halibut fish lowers the risk of certain types of strokes. In addition, the selenium present in it is a crucial antioxidant which is very important for a healthy liver. 

Halibut

(1/2 fillet)

Protein  42 g

Vitamin A  6 %

Calcium  10 %

Iron  10 %

Have you eaten HALIBUT lately?

Ginger Carrot and Squash Soup - Dinner on "G" Day

So it's dinner time on "G" day and I'm using GINGER

I made Ginger Carrot and Squash soup. This soup packs a "kick" with the goodness of ginger and warmth from the pureed squash and carrots. It is so comforting on any day of the year. You can taper how much ginger you want in your soup - as it really adds A LOT of spicy flavour! -  "The-oh-so-good-for-you" kind of spice!

Servings: 4

Ingredients

1/2 large butternut squash 
1 Tbsp olive oil
1 onion, diced
1 lb carrots, peeled and diced
3 cloves garlic, crushed 
1 (2 inch) piece fresh ginger, grated (10 grams - or less if you dislike the strong taste of ginger)
4 cups water (or chicken broth, for added flavour)
S & P to taste
1 small pinch cinnamon
1/4 cup milk (optional, for a little creamier soup, is all)

Directions

1. Preheat oven to 350 degrees F. Scoop seeds out of the butternut squash half and place cut side down onto an aluminum foiled baking sheet. Bake for 30 - 40 minutes in about 1 inch of water, or until softened. Allow to cool, then scoop the squash flesh out of the skin using a large spoon and set aside. Discard skin.

2. Heat olive oil in a large saucepan or soup pot over medium heat. Add chopped onion, garlic and ginger, and cook, stirring until onion is translucent. Pour in the stock water, add the squash and carrots and bring it to a boil. Cook for at least 20 minutes, until the carrots are tender. Add the milk lastly and warm in soup on medium heat for about 5 minutes.

3. Puree the mixture in the blender, or use an immersion blender. Add boiling water if you don't like it so thick. But it is meant to be a creamy soup, not runny. Season with S & P and cinnamon.

4. Ladle in soup bowls and enjoy! 

GINGER

Ginger has a long tradition of being very effective in alleviating symptoms of gastrointestinal distress (nausea) and it is revealed that ginger possesses numerous therapeutic properties including antioxidant effects and direct anti-inflammatory effects.

Osteoarthritis and rheumatoid arthritis sufferers have experienced reductions in their pain levels and improvements in their mobility when they consume ginger regularly. 

Ginger extracts have been shown to have both antioxidant, anti-inflammatory and anti-tumor effects on cells. Exposure to the extract caused cell death in all participants of one particular ovarian cancer study.

Ginger Root, fresh
(1 Tbsp)

Protein  0.11 g
Water  4.73 g
Choline  1.73 g
Folate  0.66 g
Vitamin C  0.30 mg
Calcium  0.96 mg
Magnesium  2.58 mg
Phosphorus  2.04 g
Potassium  24.9 mg


Are you using Ginger in your cooking?

Fennel in Braised Chicken - Dinner on "F" Day

Well it's dinner time on "F" day and I'm using FENNEL

I made Fennel in Braised Chicken with lemon and garlic. If you've never had fennel before you will discover that it has an earthy black licorice flavour to it. In this dish the fennel takes on a more lemony taste while the chicken is so succulent and savoury - it's definitely Yummy!

Servings: 6

Ingredients

1 fennel bulb (about 1 lb)
1/3 cup all-purpose flour
1/4 tsp each S & P
12 boneless skinless chicken thighs
2 Tbsp Olive Oil
20 large (about 2 heads) garlic cloves, peeled
3 cups chicken stock
1 lemon, thinly sliced
2 Tbsp chopped fresh dill

Directions

Cut fennel in half lengthwise and core; cut lengthwise into 1/4 inch thick slices. Chop fennel fronds (the fluffy/leafy ends). Set aside.

In shallow dish, combine flour, salt and pepper; dredge chicken in mixture to coat all over. Reserve remaining flour mixture. 

In large shallow Dutch oven, heat oil over medium-high heat; brown chicken, in batches. Transfer to plate. Add garlic; cook over medium heat, stirring, until golden, about 1 minute.

Add chicken stock; bring to boil, stirring and scraping up brown bits. Add lemon and fennel; return chicken and any accumulated juices to pan. Reduce heat, cover and simmer until juices run clear when chicken is pierced, about 30 minutes. Transfer chicken, lemon and fennel to platter; cover and keep warm. 

In bowl, whisk reserved flour mixture with 1/4 cup cold water; whisk into pan and boil over medium-high heat, whisking, until thickened, about 5 minutes. Stir in chopped fennel fronds and dill; pour over chicken. 

FENNEL 

Fennel contains its own unique combination of phytonutrients that give it strong antioxidant activity. In animal studies, the flavonoid, anethole, in fennel has repeatedly been shown to reduce inflammation and to help prevent cancer.

In addition to its unusual phytonutrients, fennel bulb is an excellent source of Vitamin C. This Vitamin found in fennel bulb is directly antimicrobial and is also needed for the proper function of the immune system.


Fennel, sliced, raw
(1 cup)

Vitamin C  13.9 %
Fiber  10.8 %
Potassium  10.2 %
Molybdenum  9.6 %
Manganese  8.5 %
Copper  6.6 %
Phosphorus  6.2 %
Folate  5.8 %
Calcium  4.2 %
Pantothenic Acid  4 %
Magnesium  3.6 %
Iron  3.5 %
Vitamin B3  3.5 %


Have you eaten Fennel lately?