Fruit smoothies are an awesome way to get your fruit servings for the day…they are also a great way to satisfy dessert cravings.
There are hundreds of strawberry smoothie recipes online, but the best ones are the ones you make to your taste.
Generally, you will need:
Four or five fresh strawberries (can be frozen)
One banana
Yoghurt or milk (half cup)
Half an orange (if you have any lying around)
Few drops of lime juice
A couple of pineapple chunks (if you have any lying around)
One to two tablespoons of sugar, sweetener, or honey (depending on your preference)
Half cup of icecubes
All you have to do is to blend all these ingredients for two minutes pour them in a glass, garnish and drink up!
You can also add other ingredients. Popular choices include: dates instead of sugar, kiwi slices, soy milk, strawberry syrup, mint leaves, blueberries.
Tags: Tips and Shortcuts · UeaT
Soup is a perfect, healthy snack for staying in on cold Friday nights. This week, we will share an easy recipe for Butternut Squash Soup. Why Butternut Squash? Because it's in season, and at its yummiest this month.
Butternut Squash is a type of squash that is popular in the winter. It has a sweet, nutty taste and a warm, creamy texture..which is why it is so popular in Canada during the fall/winter months. You will be able to find it at most grocery stores and at the U of T Weekly Local Farmer’s Market at University College. In case you don’t know what a Butternut Squash looks like, here’s a picture.
Why should you indulge in some Butternut Squash this week? Because it’s good for you! It is full of nutrients like fibre, vitamin C, manganese, potassium and tons of vitamin A.
Our favorite way of enjoying Butternut Squash is in a soup. A warm, velvety, rich, creamy soup. The recipe below is easy to follow, and great for the cold evenings when all you want to do is sit on the couch and watch a movie. Give it a try and let us know how it turned out.
You will need:
An onion, diced
One large butternut squash.
A couple of apples, also diced. You may also want to peel them.
A few spoonfuls of olive oil. For now, just keep the whole bottle handy.
Salt and Pepper to taste.
Ground spices: coriander, cinnamon, nutmeg. (All of these are available at your local grocery store, and at any bulk food store)
6-8 cups of chicken stock
What to do:
1. Preheat oven to 350 degrees Fahrenheit.
2. Cut about an inch off the top and bottom of the squash, then slice in half length-wise.
3. Scoop the seeds out of the bottom of each half of the squash
4. Peel the squash and place both halves in a small roasting pan, hollow side up.
5. Score the inside of the squash with a knife to allow olive oil to seep in.
6. Sprinkle the squash with olive oil, salt, pepper and coriander.
7. Cover the squash with tin foil, and roast in the oven for about an hour.
8. Heat up oilve oil and butter in soup pot on medium low heat.
9. Add onion to soup pot, sprinkle with salt. Sautee until onions are soft.
10. Chop the squash and add to the soup pot.
11. Add remaining ingredients, bring soup to a boil. Reduce heat to low, allow to simmer for about 30 minutes.
12. Using an immersion blender, food processor or electric beater, puree the soup to a smooth consistency.
Pour it into a bowl and enjoy it with some garlic bread on the side. Yummm!
Recipe adapted from: http://www.homemade-soup-recipes.com/butternut-squash-soup-recipe.html
Tags: Recipes · UeaT
Good morning everybody!
We had a request from a UeaTer to share the recipe we used to make those Nutritious (and gorgeous) chicken curry bowls that were served during Nutrition Week at participating locations.
So…here are the recipes!
Note: You may have noticed that the Chicken Curry is served over rice with a poppadom and Cucumber Raita on the side. The Poppadom can be bought ready to eat (or you can make it yourself, like our chefs did), while the Raita and Chicken Curry can be made at home.
Chicken Curry Bowl
By Jaco Lokker, University of Toronto
Servings: 4
You will need:
16 ounces chicken breast, diced
4 ounces onion, diced
4 ounces red and green bell pepper, diced
6 ounces potato, diced
1 1/2 teaspoons ginger root, julienned
1 1/2 teaspoons chopped garlic
1 1/2 tablespoons curry powder (available at most grocery stores and bulk food stores)
1 1/2 teaspoons cumin powder
1 tablespoon cilantro, chopped
2 teaspoons cornstarch
2 tablespoons canola oil
Steps to follow:
Quickly sauté the peppers and set aside to cool.
Heat oil in a sauce pan and add onions, ginger, garlic, curry powder and cumin powder.
Cook the curry powder till it begins to darken, then add the chicken and continue cooking till the chicken begins to brown.
Add potatoes and barely enough water to cover the chicken and potatoes.
Simmer till the potatoes are tender.
Thicken with cornstarch and add the diced peppers, bring to a boil and simmer till the peppers are heated through.
Garnish with chopped cilantro. Serve over rice.
Nutritional Information: Per Serving (excluding unknown items): 285 Calories; 16g Fat (49.9% calories from fat); 21g Protein; 15g Carbohydrate; 3g Dietary Fiber; 58mg Cholesterol; 65mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat.
Copyright: University of Toronto
Cucumber Raita
Jaco Lokker
University of Toronto
Servings: 4
You will need:
1/4 cup cucumber, grated
1 cup plain low fat yogurt
1 1/2 teaspoons mint leaves, chopped
1/4 teaspoon cumin powder
Steps to follow:
Grate the cucumber and combine the remaining ingredients with a whisk or fork. Serve with naan bread, over rice, or on the side of curry dishes.
Nutritional Information: Per Serving (excluding unknown items): 40 Calories; 1g Fat (21.9% calories from fat); 3g Protein; 5g Carbohydrate; trace Dietary Fiber; 4mg
Cholesterol; 44mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 0 Vegetable; 1/2 Non-Fat Milk; 0 Fat.
Copyright: University of Toronto
Tags: Events @ UeaT · Recipes · UeaT
Tags: Recipes · Tips and Shortcuts · UeaT
Guest Post by Josh Hass at Student Life
Hello UeaTers!
Cold weather and crazy long schedules have left many of you eating three day old leftovers and takeout food. Josh Hass at Student Life understands how you feel. He was once in a residence, experimenting with ways to cook up a feast in his microwave.
The result? A wonderful three course meal! Last week, we shared his recipe for making Mexican Bean Dip in the microwave. This week, we will share his recipe for Pineapple Turkey with vegetables. Give it a try..and let us know how it turned out.
Entrée: Pineapple Turkey with Garlic Potatoes and Steamed Vegetables
Ingredients:
Turkey:
2 whole turkey breasts, skinned, split and boned.
1 can of sliced pineapple with juice
Potatoes:
1 lb. small red potatoes, unpeeled
1 tbsp. olive oil
1/2 tsp. garlic, minced
1/4 c. chopped dill
Salt & pepper
Vegetables:
2 servings of your favourite vegetable (broccoli, green beans, etc.)
1/4 to 1/2 c. water
Instructions:
Start with the potatoes by washing them and pricking them with a fork. Arrange the potatoes in a single layer on a microwave-safe dish. Microwave the potatoes, uncovered, on HIGH for 10 to 13 minutes, or until tender when pierced by a fork. While you are waiting, combine the oil and garlic, and let stand. Once the potatoes are finished in the microwave, pour the oil and garlic mixture over them, sprinkle with dill over top, and toss to mix. Finally, season the potatoes with a bit of salt and pepper.
With the potatoes done, you can move onto the turkey. Simply place the turkey breasts in a microwave-safe dish, arrange the desired amount of pineapple slices over them and pour the juice over top. Cover the dish with plastic wrap and cook on HIGH for 9 minutes or until the turkey is cooked all the way through. Prepare your vegetables while you wait.
Finally, take your prepared veggies and water and put them in a microwave-safe bowl. Cover the bowl with plastic wrap, but leave a small hole for steam to escape. Different vegetables cook differently, so cook in small segments (30 seconds to 1 minutes at a time) and keep track of how long it takes for next time. Be patient and always undercook first; you can always cook for longer. With a little practice, you will discover the easy method of steaming vegetables.
Once the vegetables are ready, give the potatoes a quick reheat (if you have two microwaves, you could have the turkey and potatoes going at the same time) and serve your feast.
Tags: Guest Posts · Recipes · UeaT
September 23rd, 2009 · 2 Comments
Guest Post by Josh Hass at Student Life
Microwave Cookery: A Quick Solution to a Growling Stomach
Whether you live in residence or off-campus, a microwave could be your key to a quick, healthy, and inexpensive meal. Yes, your microwave is capable of making more than just popcorn, TV dinners and Easy Mac (although they do have their time and place) – in fact, the culinary possibilities are endless! To give you an idea of what I mean, here is the first of three recipes that can be a part of a three-course dinner. All you need are a few simple ingredients and a microwave…
Appetizer: Mexican Bean Dip
Ingredients:
1 can of refried beans
1 small can of tomato sauce
1 package of taco seasoning mix
1 small onion, chopped
3 drops of hot sauce
Instructions:
Place all ingredients in a microwave-safe bowl and mix well. Cover bowl with plastic wrap. Microwave on HIGH for 6 minutes, stir at the 3 minute mark. Add pepper or garnish as desired. Serve with corn chips.
Tags: Guest Posts · Recipes · UeaT
