Easy fish, healthy fish!
We concentrate so much on meats and chicken as a protein,
that we tend to forget about fish and its many health benefits,
speed of cooking, relatively inexpensive cost. Here’s an easy
recipe for poached fish: In a large skillet or small pot, chop
and simmer some onion, shredded garlic, capers with a little
oil or butter, then add your fish (Marlin is incredibly tasty and
filling; Atlantic Salmon or Rainbow Trout can be found for
a very good price; Cod can be slightly saltier but flavourful)
and cover fish with water. Add a cube of salt-free broth
(McCormick has no MSG and you can use vegetable cubes;
Aurora has MSG but has a good fish broth; or you can make
your own – see fish stew below) and simmer for approximately
10 to 15 minutes. Serve with rice or salad. Enjoy. Repeat!
Steamed veggie delight
Everything in moderation! Your body uses carbohydrates as it
main fuel source, and contrary to what low-carb diets claim,
very few studies show that a diet rich in healthy carbs leads
to weigh gain. Don’t be afraid of carbs – just choose wisely!
In a small pot, add large chunks of sweet potato, turnip,
broccoli and/or cauliflower, carrots, frozen corn or peas, and
onion chunks for flavour. Simmer on low until your veggies
are fork-soft, then strain and transfer to a small bowl. Add a
vinaigrette dressing (see chick pea recipe), and grated cheese
if preferred. This is a much better snack or meal than potato
chips, and will satisfy your body’s requests for sugar and greasy
chips. Go ahead, make your day!
Corn pasta tuna salad – a gluten-free choice
Corn pasta is not only gluten-free (much easier on your
digestive system) but can be delicious when combined with
the right ingredients. Boil corn pasta over medium heat for
8 minutes. Drain and RINSE WELL as gluten-free pasta can
become mushy. In a separate bowl, drain a can of tuna (again,
choose the more natural, lower salted and less preservative
tuna cans in the health food section; add diced red onions,
small pieces of cheese (feta is a great choice here too) chopped
cilantro, peppers and olives if you like them. Add tuna and
combine with a little salt, pepper and juice from a whole lemon
(the pasta will absorb much of this). Mix well and allow to
sit for about 15 minutes. You may also add some grape seed
oil or olive oil to the mix. This meal is great prepared ahead
of time, and great for next-day lunch or dinners. •
YES – Pancakes for lunch!
Visit your health food section
at the grocery store and buy a
box of KinniKinnick GlutenFree Pancake mix, or any other
gluten-free premix. Follow the
instructions for making pancakes
and add vegetables such as
corn, onions, chopped broccoli
flowerettes, even small pieces of
cheese. The pancake premix is not
sweet so it will not be a shock to
your palate. Make a larger batch
so you can freeze for future lunches. This can also be used
for a great & healthy breakfast or snack by adding fruits such
as banana and blueberries, nuts and sunflower seeds, and
grating some orange rind into the mix. You will not believe
your tastebuds!
please visit our website: www.silvergoldmagazine.ca
Silver & Gold Magazine • Fall 2014
25