5 Quiktips for Improving Digestion

Teamwork in the kitchen

Healthy Holiday Recipes

Hey All

Here are some healthy holiday recipes from my friend Nutritionist Tamika Shaw. These recipes were made as part of the community program that I run to help busy parents learn how to stay fit eat right and show their kids how to do the same. We have given some popular recipes a healthy makeover so try them out and let us know if you liked them. We sure as hell did!

Derick

Apple Maple Cheesecake
Makes 10 servings

Ingredients:

1 ¼ cup Graham wafer crumbs

¼ cup Non-hydrogenated margarine

250g package light cream cheese (brick not tub), room temperature

2 eggs

2 cups plain fat-free yogurt cheese (see recipe below)

½ cup real maple syrup

¼ cup apple butter

½ tsp ground cinnamon

1 tsp vanilla

Working up an appetite

Directions

1. Preheat oven to 350º F (180º C).

2. In a medium bowl, combine graham wafer crumbs and melted margarine with a fork. Press mixture into the bottom of a 20 cm (8 inch) diameter spring form pan. Place in the fridge while you make the filling.

3. In a large bowl, combine cream cheese, yogurt cheese and eggs. Beat until smooth. Add the rest of the ingredients and beat until combined.

4. Pour the cheese mixture over the crust and bake for 50 minutes.

How to make yogurt cheese

Place a paper or basket coffee filter over a fine sieve. Place the sieve over a bowl. Pour one, 750 mL tub of fat-free, plain yogurt into the coffee filter and let sit in the fridge for 24 hours. The water will drain out and you are left with a very thick yogurt.

Nutritional Information

Calories: 254 Protein: 9 g Fat: 12 g Saturated fat: 4 g Dietary cholesterol: 57 mg Carbohydrate: 29 g Dietary fibre: 0 g Sodium: 314 mg Potassium: 105 mg

Source: Eatright Ontario www.eatrightontario.ca

Equipment list

Cheesecake Equipment List

8 inch spring form pan

mixing bowl, 1 large, 1 medium and 1 small ramekins

hand mixer or stand mixer

measuring cups and spoons

fine sieve

fork

food processor

coffee filter

Apple Raisin Fruit Crisp
Makes 12 servings

Ingredients:

10 cups apples, peeled and sliced

4 tbsp raisins

Topping:

1 cup rolled oats

½ cup all-purpose flour

1 cup brown sugar

1 tsp cinnamon

1/2 cup butter or margarine, softened

Directions:

1. Preheat oven to 350°

2. Divide fruit between 2 medium baking dishes.

3. In a bowl, mix the rolled oats, flour, brown sugar, cinnamon and butter or margarine until combined. Sprinkle over the fruit.

4. Bake for 40 minutes or until the fruit is tender.

Source: Toronto Public Health

Apple Crisp Equipment List

Vegetable peeler

Knife

8 inch baking dish

mixing bowls

measuring spoons and cups

cutting board

Baked Whole Wheat Samosa
Makes 12 samosas

Ingredients

Dough

2 cups (500 ml) whole wheat flour

1/8 tsp (0.5 ml) salt

1 cup (250 ml) plain non-fat yogurt

Filling

2 cups (500 ml) mini new potatoes, skin on, cubed

1 cup (250 ml) onion, chopped

1 Tbsp (15 ml) canola oil

1 clove of garlic, chopped

1 Tbsp (15 ml) ginger root, peeled and grated

1 tsp (5 ml) cumin seed

2 tsp (10 ml) curry powder

¼ tsp (1 ml) salt

1 cup (250 ml) frozen green peas

cayenne pepper, optional

canola oil for brushing

Preparation

Dough

Mix flour, salt in bowl. Add yogurt. Form into a ball. Knead adding more flour as needed. Wrap tightly. Place in the fridge until ready.

Filling

Boil the potatoes 15 minutes or until tender but not mushy. Drain. Set aside. In the same pot, heat oil over medium heat, add onion, oil, garlic, ginger, cumin, curry powder and salt. Cook until the onion starts to soften. Add peas and cook until heated. Remove and add the potatoes. Toss to blend.

Assemble and bake

Preheat oven to 425º F (220º C). On floured surface, roll dough into a long rope. Divide evenly into 12 pieces. One by one roll each piece into a circle. Place about 2 Tbsp (30 ml) of filling on each circle and fold over. Dampen inside edge with finger dipped in water and crimp edges with a fork. Brush sparingly with oil. Place the samosas on greased baking sheet and bake15 minutes. Remove from oven. Reduce the oven temperature to 350º F (180ºC). Turn samosas over and bake for another 5-10 minutes.

Serve with your favourite dipping sauce. Makes 12 samosas.

Nutritional Information

1 samosa; 130 calories; total fat 1.5 g; sodium 90 mg; total carbohydrate 24 g (dietary fibre 4 g; sugars 3 g); protein 5 g

Source: Heart and Stroke Foundation www.heartandstroke.ca

Samosa Equipment List

Measuring cups and spoons

Large pot

Mixing bowls

Pastry brush

Baking sheets

Knives

Rolling pin

Spoons

colander