Food stuff information

Grains 101

3/18/2008 1:35:00 PM
Scientists and dieticians are raving about a magic food that is among the healthiest ever discovered. It has no saturated fat; it’s high in complex carbohydrates, antioxidants, fibre, B-complex vitamins, minerals and protein. It’s proven to fight heart disease, type-2 diabetes, cancer and a laundry list of other preventable ailments. When was it discovered? Ten thousand years ago. What’s it called? Whole grains!

Many of us are so busy running around in dietary circles, chasing the latest food fad that we’ve missed the obvious answer right in front of us: eat more fruits, vegetables and whole grains and you’ll be healthier. Simple.

The vast majority of the protein consumed globally comes from whole grains. They form an integral part of cuisines all over the world; numerous ethnic foods are dependent on them. Is it a coincidence that those that do are far healthier then those that don’t? Is it a coincidence that here in North America where we have one of the lowest whole grain consumption rates in the world we also have epidemic levels of preventable dietary diseases?

True grains are the fruit of various grasses. As a result they pack the nutrients that a seed needs to become a plant. Unfortunately, modern processing bent on making them easier to cook and consume often eliminates much of their nutritional bounty.

To gain the full benefit of a grain you need to consume it in a whole form. The protective exterior—high fibre bran—is often stripped away. This processing exposes the inner seed; the protein rich germ. It also bares the seeds energy source: carbohydrate and protein-rich endosperm. While grains lacking their bran are still healthy, it’s far better to jump in and go for the whole package.

Fortunately, grains are very easy to cook, even with their bran attached. Adding liquid and simmering until tender is all it takes to reveal their rich, nutty flavours and chewy texture. Rices, barley, oats, corn, millet, amaranth, quinoa and wheat are all standing by waiting for their turn on your dinner plate. They’re healthy and they taste great!

Most grains are low in one or another essential amino acids—no problem. Combine them with members of the legume family such as beans—their nutritional partner—and that deficit is eliminated.

In an effort to help Canadian consumers better understand the importance and health benefits of whole grains, the Whole Grains Bureau website, a new comprehensive and credible source for whole grains has been launched. Visit www.wholegrainsbureau.ca for an incredible array of easy to use information on this vital subject.

According to Rosie Schwartz, RD, best-selling author and nutrition expert, "Whole grains are packed with an assortment of nutrients linked to protection against today's common diseases like heart disease and stroke, certain cancers and diabetes.” Rosie has helped set up an impressive site that makes the road to healthy eating easier to navigate.

Written by Chef Michael Smith. Catch Michael in Chef at Home and Chef at Large on Food Network Canada.

The Frugal Organic: A Buyer's Guide

3/18/2008 2:22:00 PM
An increasing number of people are choosing organic foods for a variety of reasons – and affordability definitely isn’t one of them! If you’ve decided to make organic products a part of your life but are worried about blowing your budget, read on! We’ve got the goods on which organic products are worth the splurge and which ones you can afford to skip.

Fruit and Veggies
The top two pesticide offenders when it comes to conventionally grown fruit are peaches and strawberries. Strawberries are especially pesticide-laden and difficult to wash, so if you can’t find organic, choose another fruit. Bananas are another chemical offender. They’re sprayed heavily with chemical pesticides while on the tree and treated with a compound called thiabendazole – which is a brain and nervous system disruptor – so they can weather the trip from the tropics to North America. Also choose organic apples, raspberries, nectarines, grapes, pears and cherries whenever possible. This is because studies have shown that even after washing, these fruits are most likely to retain pesticide residue. And if you’re planning to zest your lemons and limes or put them in a drink, always choose the organic version. You can skip the organic pineapple, papaya, kiwi and mango in favour of conventional, though. These fruits have been shown to contain lower levels of pesticides and preserving chemicals.

When it comes to veggies, top your organic grocery list with potatoes, corn, carrots, bell peppers, spinach, celery and cucumbers. And always avoid conventionally grown green beans. They’ve recently been shown to contain high levels of a variety of nasty chemicals, including acephate, benomyl, chlorothalonil and methamidophos, which have been shown to damage the brain and nervous system and cause birth defects. Lower pesticide levels are present in asparagus, avocadoes, broccoli, cauliflower and sweet peas so only buy these organic if you can find a good price or money is no object.

Other Organics Produce
It pays to buy other types of organic products as well. A few to consider:

Rice and Oats – Conventionally grown rice and oats are pesticide-laced, so check out your local health food store for organic versions of these kitchen staples.

Nuts – The high fat content in nuts means they hold onto pesticides more than other types of food so it’s important to purchase organic nuts and nut butters when possible.

Meat and Dairy Products – If you buy organic meat and dairy products you reduce the risk of exposing yourself and your family to the agent believed to cause mad cow disease. You also minimize exposure to other potential toxins found in non-organic feed and avoid the not-so-nice side effects of production methods that use daily supplemental hormones and antibiotics - many of which have been linked to increased antibacterial resistance in humans. Definitely worth the splurge!

Baby Food – Babies are especially sensitive to commercial pesticides, so purchase organic baby food when possible. Major baby food manufacturers such as Heinz and Gerber are currently producing organic versions of their baby food so finding organic baby food is easy. If you make your own baby food, use organic fruits, vegetables and grains whenever possible.

It doesn’t pay to buy organic versions of the following:

Seafood – Farmed or wild fish can be labelled organic regardless of the levels of mercury and PCB’s they contain. Besides, Canada and the United States have yet to develop organic certification standards for seafood so there’s little point in purchasing it at this stage. Instead, avoid fish known to contain high mercury and PCB levels, such as bluefish, tuna and swordfish.

Processed and Packaged Foods – Processed organic foods have little health value because many of the nutrients have been processed right out. And many packaged foods are labeled as “made with organic ingredients” which means only some of the ingredients are organic, so read ingredient labels carefully. Although these processed products may have lower levels of contaminants in them, they’re just not very good for you in general, so choose unprocessed food more often, whether it’s organic or not!

Written by Marissa Ponikowski

Interview: Why the French Do it Better

3/18/2008 4:05:00 PM
As host of Food Network Canada's, French Food at Home, Laura Calder is privy to one of the most delicious cuisines in the world. But, what about all of those rich sauces and decadent desserts the French are famous for indulging in? Do our friends across the pond have some sort of well-kept secret when it comes to eating well and looking good for it? Not so, says Laura!

Foodtv.ca: French food is often seen as rich and "bad". Is all that butter and cream really all that terrible?

Laura Calder: It always amazes me what wacky logic people use to divide food into the categories of good and evil. To say butter and cream are bad and fish and carrots are good is to completely ignore the enormous factor that quality of ingredients plays in healthy eating. My own approach to food is that if an ingredient is high-quality—which usually means organic, and made, grown or raised in small quantities—then it is good for me. And I mean whether it's chocolate or lettuce. In the West, nobody is more discriminating and exacting about food quality than the French and the Italians, which is why I think we can learn a lot about healthy eating from both countries.

Foodtv.ca: Do you shop at any local markets in Paris? What do you love about them and what sort produce do you pick up there?

LC: I am on my way to the market this very morning! Markets are where I do virtually all my shopping. I love the noise of people buying and selling. I am always inspired by the long stretches of stands covered in such beautiful produce. I like getting to know vendors. I love how markets reflect the seasons— furs and feathers and apples in autumn, plums and berries and tomatoes in the summer. I shop in markets because the food is better quality there, but also because it's a very social and sensual activity, unlike grocery store shopping. I find it very grounding, too.

Foodtv.ca: What are some things that you do to be more "green" in the kitchen?

LC: I don't really have to make a huge effort to be green in the kitchen because it's simply the way I eat. I don't produce a lot of garbage because I don't buy packaged food. I recycle and compost as much as I can, depending on where I am living. And, I buy food in small quantities pretty much on a daily basis so I always eat what I buy and don't throw much out.

Foodtv.ca: What are your thoughts on the slow food movement?

LC: I think Slow Food has been very good for raising awareness about what good food is. I have heard some complaints in the industry from people who say that too much attention on small producers can ultimately destroy them because suddenly they have huge demands for their products and so quality goes down as quantities increase. Also, I am not sure if Slow Food responsible for this trend, but something that I don't like is how quality ingredients have become such a showy marketing tool. A restaurant which has to describe a dish as "grass-fed beef from X field served with wild mushroom sauce from X forest picked this morning by Fred, etc, etc" drives me bananas. That kind of quality in a good restaurant should simply be a given. I find it vulgar to go on and on about it. But, I guess that's not Slow Food's fault. Overall, I think it seems like a positive movement and they certainly have their hearts in the right place.

Foodtv.ca: Are Parisians concerned about "green" issues? How do they eat such rich food, smoke, never hit the gym and yet manage to look so good? What do they know that we in North America don't!

LC: Again, I believe this comes down to what and how people eat and I don't know why we can't "get" that in North America. I would argue that the French don't eat such rich food, and certainly there is way less junk food here. People eat proper meals, sitting down, and don't snack. And, people tend to eat much less packaged food. You could call it "the pleasure principle," essentially, if you eat wonderful food and have a good time doing it, you'll be healthier than if you eat crap while watching TV or driving. Sorry to be so blunt, but it is that simple. Look after the social and sensual aspects of eating and good health will follow.

The newest season of French Food at Home airs Sundays to Fridays at 6pm ET/3pm PT.

Interviewed by Nadine Anglin

Roasted Garlic Vegetable Tart
Yield: 6

INGREDIENTS:

* 1 head of garlic
* 1 cup canola oil
* 6 cups peeled and diced butternut squash
* Salt and pepper
* 1 x red bell pepper, diced
* 1/2 heads sliced fennel
* 1 tbsp finely chopped fresh sage
* Finely grated lemon zest
* 3 sheets phyllo pastry
* 4 ounces feta cheese


DIRECTIONS:

1. For roasted garlic oil, preheat oven to 375 F. Peel garlic cloves and place in a baking dish. Cover with oil, stir to coat, and cover dish. Bake until garlic cloves are golden, about 40 minutes. Let cool.
2. Toss squash with 3 tbsp garlic oil and season lightly. Bake squash, covered for 15 minutes at 375 F, then uncover and reduce temperature to 350 F, and bake until tender, about 20 more minutes.
3. Toss cooled squash with diced red pepper, sliced fennel, sage and lemon zest. Season to taste.
4. To assemble tart, increase oven temperature back to 375 F. Spread out 1 sheet of phyllo (keeping other sheets covered). Brush lightly with garlic oil and lay another sheet over. Continue layering remaining phyllo sheets, brushing with garlic oil between each layer. Fold phyllo in half lengthwise and gently lift and place in an non-greased rectangle (4-x- 10 inch) removable-bottom tart pan. Spoon squash filling into tart shell and crumble feta over. Bake for 20-25 minutes, until phyllo is a rich brown.
5. Serve tart warm or at room temperature.

Asparagus
By Veronica Sliva
Click here!
Asparagus, native to the Mediterranean has been cultivated for more than 2000 years. The word asparagus comes from the Greek language and means "sprout" or "shoot." Not only was asparagus enjoyed as a food by the ancient Greeks and Romans, they also believed that it had medicinal qualities and helped to prevent bee stings and relieve toothaches.

Asparagus is available in green, purple and white, with the green variety being the most common. When asparagus plants are grown underground, sunlight is prevented from reaching the plants. Thus, the plant cannot produce chlorophyll. This results in white asparagus that is considered by many to be a gourmet treat.

The purple variety is less common, though the spears are larger and are often more tender than their green cousins. Because of this extra sweetness, they can be eaten raw in salads.

Asparagus is low in calories, high in folic acid, and is a good source of potassium, fibre, vitamin B6, vitamins A and C, and thiamine. It has no fat or cholesterol and is low in sodium.

Availability
Although imported fresh asparagus is available year-round in supermarkets, early spring is the season for locally grown asparagus. Asparagus is also available frozen and canned.

Buying and Storing
Choose bright green stalks that are straight with closed, compact tips. Store fresh asparagus up to five days in the coldest part of your refrigerator with the base of the spears wrapped in a damp paper towel.

Preparation
Wash fresh asparagus thoroughly. Trim the stem end slightly. Leave the spears whole or cut them into bite-sized lengths.
Fresh asparagus can be prepared in several ways:

* Boil spears in a small amount of water for 5 to 8 minutes until tender-crisp.
* To sauté, cut the spears diagonally into 5 cm (2-inch) pieces, leaving the tips whole. Sauté in butter or hot oil at medium high heat, stirring constantly until tender-crisp, 3 to 5 minutes.
* To microwave, place about 1 pound in a microwavable baking dish or serving bowl. If cooking whole spears, arrange with the tips toward the centre. Add about 60 ml (1/4-cup) water and cover. Microwave at 100% power for 4 to 7 minutes for spears, 3 to 5 minutes for cuts and tips. Stir or turn halfway through cooking time.
White Asparagus Vichysoisse
Yield: 6

Substitute green asparagus for the white asparagus if the white are not in season. Classically Vichysoisse is served cold but if you like, serve the soup hot.
Ingredients:
White Asparagus Soup

* 2 tbsp butter (30 ml)
* 2 leeks, white part only (about 1 cup/250 ml)
* 1 big bunch white asparagus, chopped, tips reserved for garnish (about 3 cups/750 ml)
* 2 shallots, chopped (about 1/3 cup 75ml/30 ml)
* 1 clove garlic, chopped (optional)
* 1 medium baking potato, peeled, cut into ½-inch cubes (about 1 ½ cups/375ml)
* 4 cups chicken stock (1 litre)
* 1/2 cup to 1 cup whipping cream (125 ml to 250 ml)
* Coarse salt and freshly cracked black pepper, to taste

Assembly

* 1 tbsp finely chopped chives (15 ml)
* 1 tbsp olive oil (15 ml)
* Asparagus tips, reserved from soup


Directions:
White Asparagus Soup

1. Heat the butter in a large saucepan over medium-high heat. Add the leeks and shallots. Cook, stirring, until the vegetables have softened, about 5 minutes. Add garlic and cook until soft, about 2 minutes.
2. Add the potatoes and chicken stock. Season the mixture with salt and pepper to taste. Bring to a boil. Add asparagus. Reduce heat to medium low. Simmer the soup for 15 to 20 minutes, or until the potatoes are soft. Remove from heat and puree in a blender (or alternatively puree with a hand blender). Strain the soup through a medium-meshed sieve. Add ¼ cup to ½ cup cream depending on how creamy you like your soup. Chill completely. Keep refrigerated until ready to serve.

Assembly

1. Heat the olive oil in a medium sauté pan over high heat. Add the asparagus and sauté for 3 minutes, or just until the asparagus are cooked through. Remove from heat and chill.
2. Serve soup chilled. Check soup for seasoning, add salt and pepper if needed. Serve soup garnished with a few asparagus tops and chopped chives. Yield: 6 servings.
Asparagus Brunch Bread
Yield: 8
Ingredients:
Asparagus Brunch Bread

* 1 lb. asparagus, spears
* 4 oz sliced Black Forest ham
* 1 green onion
* 2 cup all purpose flour
* 1 tbsp baking powder
* 1/2 tsp salt
* 1/2 tsp pepper
* 2 egg
* 1 1/4 cup milk
* 3 tbsp butter, melted
* 1 cup shredded asiago cheese or 1 cup shredded old cheddar cheese


Directions:
Asparagus Brunch Bread

1. Preheat oven to 375 degrees F (190 degrees C).
2. Holding each asparagus spear at base and halfway up stalk, bend just until stalk snaps at natural breaking point.
3. Pour water into large skillet to depth of 1 inch (2.5 cm); bring to boil.
4. Arrange spears in 2 layers in water.
5. Cover and cook for 2 minutes or until bright green and still crisp.
6. Drain; chill under cold water.
7. Drain; set aside on towels.
8. Cut ham into 1/4-inch (5 mm) wide strips; cut into about 1-inch (2.5 cm) lengths to make strips.
9. Trim end from green onion; halve stalk lengthwise and slice thinly crosswise. Set aside.
10. In large bowl, stir together flour, baking powder, salt and pepper.
11. In another bowl, whisk together eggs, milk and butter; pour over flour mixture.
12. Sprinkle with green onion and 3/4 cup (175 mL) of the cheese; stir with wooden spoon just until smooth.
13. Spoon half of the batter into greased 9-inch (2.5 L) square metal cake pan, spreading over bottom.
14. Arrange half of the asparagus in single layer over top.
15. Sprinkle with ham.
16. Spoon in remaining batter, spreading evenly.
17. Arrange remaining asparagus over top.
18. Sprinkle with remaining cheese.
19. Bake for 50 to 60 minutes or until golden brown and cake tester inserted in centre comes out clean.
20. Let cool in pan on rack for 10 minutes.
21. Invert wire rack over pan.
22. Holding both tightly together, invert pan to turn bread out onto rack.
23. Remove pan. Invert serving platter onto bread.
24. Holding rack and platter together, quickly invert.
25. Remove rack.
26. Serve warm or at room temperature. (Make-ahead: Bread can be cooled, covered with plastic wrap and set aside for up to 4 hours.)
Asparagus Stuffed Chicken with Hollandaise and Greek Salad
Yield: 4

This recipe is part of a specially designed weekly meal plan. For a grocery list and other great recipes you can make in this meal plan, please click to the episode title above.
Ingredients:
Asparagus Stuffed Chicken

* 4 – 6 chicken breasts
* 1 tsp prepared garlic per breast (or chop your own)
* 2 – 3 pieces asparagus per chicken breast
* 8 – 18 total toothpicks
* 1 tsp olive oil (or cooking spray)
* 1/2 cup dry white wine (can be non-alcoholic)
* 1 x 10 oz can chicken broth

Greek Salad

* 3 x Roma tomatoes
* 1/2 English cucumber
* 1/4 red sweet onion, slivered
* 3/4 cup feta cheese, crumbled.
* 1/2 cup black olives
* 1/2 tsp lemon pepper
* 1 tsp oregano
* 1/2 tsp thyme leaves
* 1 clove garlic, minced
* 3 tbsp olive oil
* 2 tbsp lemon juice
* 1 tsp red wine vinegar
* 1 x red leaf lettuce

Hollandaise

* 3 x egg yolks
* 2 tsp lemon juice
* 1/2 tsp dry mustard
* 1 tsp Tabasco sauce (optional)
* 1/2 cup melted butter
* 1/2 cup 1% milk


Directions:
Asparagus Stuffed Chicken

1. Smear garlic on rough side of each chicken breast
2. Lay asparagus on top of garlic, roll the breast around the asparagus and secure with toothpicks.
3. Heat oil in a large flat frying pan at medium-high heat.
4. Brown all sides of the rolled chicken.
5. Add wine and chicken broth to pan after all the breasts have browned.
6. Let simmer at medium heat, turning once, until liquid evaporates.

Greek Salad

1. Cut tomatoes and cucumbers into chunks.
2. Place in a large serving bowl. Add onions, feta and olives.
3. Sprinkle spices all over, then drizzle with olive oil, lemon juice and red wine vinegar.
4. Toss and let stand in fridge.

Hollandaise

1. Beat egg yolks with a whisk in a small stove top pot (no heat yet).
2. Add lemon juice, dry mustard and Tabasco to yolks. Whisk together to combine.
3. Melt butter in a mug or measuring cup in microwave until liquid, about 10 seconds.
4. Very slowly drizzle the butter into egg yolks while whisking.
5. Now place on medium-low heat.
6. Slowly whisk in milk until smooth. Heat through while whisking. Remove from heat.
7. (If you like your sauce a little runnier, add a little more milk).
8. Serve the lettuce on one half of the plate with Greek veggies on top.
9. Place a chicken breast on the other half and drizzle with Hollandaise.

Vignole (Spring Vegetable Stew)
Yield: 4

Vignole, or vignarola, is a Roman word to describe this incredible stew which is a celebration of spring. Please please try it, you will end up making it forever! If you don't have any chicken stock to hand, just use some of the water you cooked the beans, leeks and chard in. You can leave the cooked prosciutto in or take it out before serving it, as you like. This is absolutely lovely tossed into cooked, drained pasta. And you must try it with asparagus if you can.
Ingredients:
Vignole (Spring Vegetable Stew)

* 4 small or violet artichokes
* sea salt and freshly ground black pepper
* 340g/12oz podded fresh baby broad beans
* 6 baby leeks, or 1 regular leek, outer leaves removed, cut into 8cm/3 inch lengths, washed
* 200g/7oz spinach or chard, picked and washed
* extra virgin olive oil
* 1 small white onion, peeled and finely chopped
* 310 ml / 11oz chicken stock
* 340g / 12oz podded fresh peas
* 4 thick slices of prosciutto
* a small bunch of fresh mint, leaves picked


Directions:
Vignole (Spring Vegetable Stew)

1. Put the artichokes into a pot of cold salted water and bring to the boil. Cook for about 10 minutes or until tender (check by inserting a knife into the heart) and drain. Allow to cool, then peel back the outer leaves till you reach the pale tender ones and remove the choke using a teaspoon. Tear the hearts into quarters.
2. Fill the pot with water again, add some salt and bring to the boil. Blanch the broad beans for a minute, then remove from the water with a slotted spoon and drain. Blanch the leeks for 3 or 4 minutes until tender, and the spinach or chard until just wilted.
3. Heat a large saucepan, big enough to hold all the ingredients, and add a good splash of oil. Cook the onion very gently for about 10 minutes until soft, add the chicken stock and the peas and bring back to the boil. Lay the slices of prosciutto over the top and simmer gently for about 10 minutes until the peas are cooked and soft, and the prosciutto has flavoured them nicely.
4. Tear the leeks into strips and stir them into the peas with the roughly chopped spinach or chard, the artichokes and the broad beans. Bring back to simmering point and let all the vegetables stew together very slowly for about 10 more minutes.
5. Taste, season with salt and pepper, and stir in the chopped herbs and a good few glugs of olive oil before serving.

©Jamie Oliver 2004
www.jamieoliver.com

Sicilian-Style Fava Bean Soup
Yield: 4
Ingredients:
Fava Bean Soup

* 5 lb. fresh fava beans
* 3 tbsp extra virgin olive oil
* 1 onion, finely, chopped
* 4 cloves garlic, minced
* 1/4 tsp hot pepper flakes
* 4 cup vegetable stock
* 2 cup diced plum tomato
* 2 tbsp chopped fresh Italian parsley
* 1/4 tsp salt
* shaved Pecorino romano cheese or shaved Grana Padano cheese


Directions:
Fava Bean Soup

1. Shell beans discarding pods.
2. In large pot of boiling salted water, cook beans for 2 minutes.
3. Drain and rinse under cold water. Let cool completely.
4. Pinch skin of each bean to break at one end; squeeze bean out of skin. Set aside.
5. In large saucepan, heat oil over medium heat; cook onion, garlic and hot pepper flakes for about 5 minutes or until softened.
6. Add stock, tomatoes and fava beans; bring to boil.
7. Cover and reduce heat to medium-low and cook for 10 minutes.
8. Add parsley and salt.
9. Ladle soup into bowls. Sprinkle with cheese.

Green Onion Crepes
Yield: 12
Ingredients:
Green Onion Crepes

* 1 tbsp each sesame oil, and, canola, oil
* 12 green onion, diced
* 1 cup all purpose flour
* 4 egg, beaten
* 1 cup beer, or, soda, water, (approximately), at room temperature
* 2 tbsp each rice vinegar, and, soy, sauce
* 2 cloves garlic, minced
* 2 small dried hot red pepper, minced
* 1 1/2 teaspoons salt
* coriander, sprigs, and, green, onions


Directions:
Green Onion Crepes

1. In large skillet, heat sesame oil and canola oil over medium-high heat; stir-fry green onions for 30 seconds. Remove from heat.
2. In bowl, mix together flour, eggs and beer; whisk in vinegar, soy sauce, garlic, hot red peppers and salt until fairly smooth. Add onions. Let stand in refrigerator for 15 minutes. (Batter should have consistency of thick cream; if too thick, add a little more beer.)
3. Heat lightly greased or nonstick 6-inch crêpe pan over medium-high heat. Using 1/4 cup batter per crêpe, pour into pan, swirling to coat evenly. Cook until edge begins to brown about 30 seconds; turn and cook for 30 seconds longer. Transfer crêpes to paper towel–lined baking sheet; keep warm.
4. To serve, fold crêpes into quarters; arrange on platter. Garnish with coriander and green onions.

Pork Stuffed Apples
Yield: 4

A recipe is merely words on paper; a guideline, a starting point from which to improvise. It cannot pretend to replace the practiced hand and telling glance of a watchful cook. For that reason feel free to stir your own ideas into this dish. When you cook it once, it becomes yours, so personalize it a bit. Add more of an ingredient you like or less of something you don?t like. Try substituting one ingredient for another. Remember words have no flavour, you have to add your own!

There will be leftover stuffing from the pork chops. Use it to stuff apples as a side dish for the pork.
Ingredients:
Pork Stuffed Apples

* 4 x Cortland apples


Directions:
Pork Stuffed Apples

1. Preheat oven to 350 degrees.
2. Slice the tops off of the apples and scoop out much of the flesh. Fill with leftover pork stuffing, place the tops back on and put into a baking dish. Bake for 20 minutes, until the apples soften and the filling heats through

Pomelo, Radish and Spinach Salad
Yield: 4
Ingredients:
Dressing

* 1/4 cup vegetable oil
* 1/4 cup fresh lemon juice
* 2 tbsp fresh orange juice
* 1 tbsp sesame oil
* 1 tbsp honey
* 3/4 tsp chili garlic sauce

Salad

* 1/4 cup pine nuts
* 1 x pomelo
* 2 1/2 cup packed baby spinach
* 3 x red radishes, trimmed and thinly sliced
* 1 x 8 oz can sliced water chestnuts, drained
* 1/2 cup thinly sliced red onion
* 2 tbsp crystallized ginger


Directions:
Dressing

1. In a small bowl, combine dressing ingredients, whisk to combine. Place pine nuts in a small frying pan over medium heat; cook, shaking pan frequently, until lightly browned, 3 to 4 minutes.

Salad

1. Segment pomelo by cutting away the thick peel and white pith; cut and lift out fruit segments.
2. In a large bowl, combine pomelo segments, spinach, radishes, water chestnuts, onion, crystallized ginger and pine nuts.
3. Pour dressing over salad and toss.

Spring Risotto with Peas and Zucchini
Yield: 6

per serving: 347 calories; 7.9 grams fat; 10.7 grams protein; 52.2 grams carbohydrates; 3.1 grams fiber
Ingredients:
Spring Risotto With Peas And Zucchini

* 2 can (14.5 ounces each) reduced-sodium chicken broth
* 3 tbsp butter
* 1 to 2 large zucchini (1 pound), cut into 1/2-inch cubes
* Coarse salt and ground pepper
* 1/2 cup finely chopped onion
* 1 1/2 cups Arborio rice
* 1/2 cup dry white wine
* 1 cup frozen peas, thawed
* 1/2 cup grated Parmesan cheese, plus more for serving


Directions:
Spring Risotto With Peas And Zucchini

1. Heat broth and 2 1/2 cups water in a small saucepan over low heat; keep warm. Meanwhile, melt 2 tablespoons butter in a 3-quart saucepan over medium heat. Add zucchini; season with salt and pepper. Cook, stirring often, until zucchini is golden, 8 to 10 minutes. With a slotted spoon, transfer zucchini to a plate.
2. Reduce heat to a medium-low. Add onion; cook until soft, 5 minutes. Season with 1 teaspoon salt and 1/4 teaspoon pepper. Raise heat to medium. Add rice; cook, stirring, until translucent around edges, about 3 minutes. Add wine; cook until absorbed, about 2 minutes.
3. Cook, adding 1 cup hot broth at time (stir until almost all liquid is absorbed before adding more), until rice is tender, 25 to 30 minutes total.
4. Add zucchini and peas; cook until peas are bright green, 2 minutes. Remove from heat. Stir in remaining tablespoon butter and Parmesan. Serve, topped with more cheese.

The Spring Pantry