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Colourful Fish Tacos

EAT, family meals By Jill Amery October 1, 2012 Tags: family meal, fish, loblaws, mexican, oceansfortomorrow, presidents choice, sustainabile seafood, tacos No Comments

Tacos are the new darling of the culinary world, and they help to inspire creativity, variety and healthfulness in our kids. Not only fun and healthy as a meal, but fish tacos can help kids learn about sustainability in the seafood industry. Parents can help their children learn more about the importance of sustainable seafood on the interactive www.oceansfortomorrow.com website sponsored by President’s Choice/Loblaws, who have made a commitment to sell only sustainable seafood products by the end of 2013. The link “school of fish” includes a list of fish at risk, a ‘did you know’ section, more recipes that kids will love, and tips for parents to help even their picky eater like to eat more fish.

Serves: 8
Skill level: Advanced
Prep time: 20
Cooking time: 10
Total time: 30

Ingredients
2 tbsp (25 mL) sour cream
1 tbsp (15 mL) fresh lime juice
2 cups (500 mL) coarsely grated red cabbage, grated using large holes of box grater
4 green onions, thinly sliced on diagonal
½ tsp (2 mL) salt
Half jalapeño pepper, seeded and minced (optional)
2 pkgs (each 280 g) PC Blue Menu Wild Pacific Halibut Skinless Fillets, thawed
2 tbsp (25 mL) olive oil
1/8 tsp (0.5 mL) freshly ground black pepper
8 PC Blue Menu Jalapeño Corn Whole Grain Tortillas
½ cup (125 mL) PC Tomatillo Salsa
½ cup (125 mL) fresh coriander leaves

Directions

Preheat oven to 350°F (180°C). In large bowl, stir together sour cream and lime juice. Stir in cabbage, green onions, ¼ tsp (1 mL) of the salt and jalapeño, if using; toss to coat.
Cut each halibut fillet lengthwise into 6 strips. In large nonstick frying pan, heat olive oil over medium-high heat. Sprinkle halibut with pepper and remaining salt. Place in pan; cook until golden brown on both sides, about 2 to 3 minutes per side. Meanwhile, remove tortillas from package and wrap with foil; place in oven and heat 5 to 7 minutes.
To assemble, fill tortillas with slaw, fish, salsa and coriander.

Nutritional information

Low in saturated fat pillar
Source of Fibre

Per serving:

220 calories
fat 8 g (1.5 g of it saturated)
sodium 440 mg
carbohydrate 22 g
fibre 4 g
protein 17 g
Omega-3 pillar

Zippy Zucchini Muffins

EAT, snacks By Guest September 5, 2012 Tags: muffin recipe, muffins, recipes, snacks, zucchini, zucchini muffins, zucchini recipe No Comments

One of the biggest nutritious hits in our family are zucchini muffins: they’re tasty and nutritious. If your kids find the spice levels in this recipe aren’t appealing, adjust as needed. Your kids can help in preparing these zippy zucchini muffins from beginning to end, from measuring both dry and wet ingredients, stirring, pouring the muffin mix into the pans…and of course, eating them! You can also try this recipe with grated carrots, too.

Healthy School Lunch Ideas

EAT, lunches By Jill Amery August 28, 2012 Tags: Back to School, healthy, litterless, lunch, school, slider, snacks No Comments

This year we have illustrious plans. Lunches will be made the night before, they will include fun, healthy options, and ‘litterless‘ will be a huge goal. Ok, even if we only bat one for three, here are a few tips that may make coming up with healthy school lunch ideas a bit easier.

1. Substitute avocado or hummus for mayo – avocado serves as a healthy fat source plus provides a creamy spread for sandwiches.

2. Use your slow cooker overnight to have healthy hot thermos food ready and waiting in the morning. Hot lunches are a treat in the winter. (Or you could just reheat leftovers). Our Slow Cooker Pinterest Board is a great source for recipes.

3. Pep up your plain old PB&J with almond butter and fresh fruit slices –fresh fruit means natural sugars. Check with the school if ‘peanut-free’ also means ‘almond-free’. Stores like Whole Foods have great peanut butter alternatives.

4. Margaret Ng, Health and Wellness Manager, at Pacific Blue Cross recommends always using whole grain breads or tortillas – wraps are a fun change of pace especially when they are packed with veggies. And when you’re not around to hear the kids complain, we bet they’ll forgo the white bread – especially after a busy morning of school.

5. Swap processed chips and snacks for healthier homemade options like trail mix with dried fruits and nuts, homemade fruit roll-ups or granola balls.

6. Keep it petite: Little people enjoy little portions so they can snack through the day. Out: the double-decker hero sandwich. In: A stylish Bento box filled with flavours and colours.

7. Play with their food. It needn’t take a ton of extra time to cut their sandwiches with cookie cutters or insert raisin eyes into a celery/cream cheese caterpillar. If you want more fun ideas we are always updating our school lunch Pinterest board.

8. Add fun with finger foods: Experiment with nutritious dips and spreads for veggies and crackers. Alternatively, boil an egg they can peel themselves.

9. Consult your kid: There is no better way to ensure they eat their lunch than by getting their buy-in. Find out what their favourite snacks are and shop accordingly. If they are older, give them an assignment at the grocery store to find 5 healthy options they will want to take in their lunch and send them down the aisles. (Make sure you get veto-power though).

Good Luck and Happy Lunch-making!

Quick and Easy Cucumber Sauce

EAT, family meals By Guest August 20, 2012 Tags: cucumber sauce, cucumber sauce recipe, tzatziki sauce, tzatziki sauce recipe No Comments

If you have ever been to a Meditterannean restaurant, you have likely tried cucumber sauce, also commonly called tzatziki sauce, and loved it. This low-fat, ultra-tasty sauce makes a fantastic sandwich topper, salad dressing, dip for snacks, and topping for grilled meats like chicken, lamb, and beef. It’s also very simple to make and stores well. Here is my personal recipe for the best quick and easy cucumber sauce.

The Best After-School Snacks For Hungry Kids

EAT, snacks By Guest August 20, 2012 Tags: after-school snacks, health snacks, snack recipes, snacks No Comments

Now that the kiddos are heading back to school, you need to have the pantry prepared for the traditional after-school-snacks raiding. Growing kids come back from school and sports practice famished–and here are the best after-school snacks for your hungry kids ideas that are healthy, filling, and will hopefully appeal to your kids’ perhaps-picky natures.

Veggie Dippers. Keep a ready supply of already-cut veggies on hand in plastic Ziploc bags (broccoli, celery, carrots, cauliflower, bell pepper strips, sugar snap peas, etc.) in the crisper. Let your kids pair them with dips, because many vegetables are rich sources of fat-soluble vitamins like Vitamin D and E. Try hummus, lowfat cream cheese with herbs, lowfat ranch dressing, or cucumber sauce.

Fruit Dippers or Cheesers. Slice up apples and pears and serve them paired with lowfat cheddar cheese or a lowfat cream cheese dip (try mixing sugar-free strawberry preserves with cream cheese for a fantastic dip).

Snack mix. Make your own snack mix with Chex or Life cereal, dry-roasted nuts like almonds and peanuts, raisins, coconut shavings, and dried fruit and granola. Served with lowfat milk or yogurt, this is a powerhouse snack, packed with fiber, calcium, protein, and good energy-giving carbs.

Tortilla rollups. Keep whole wheat tortillas around and smear or fill them with a variety of items: hummus, tuna salad, shredded cheese and veggies, cream cheese and jelly, sliced ham or turkey, etc.

Mini-pizzas. Have your kids make their own with whole wheat English muffins, topped with pizza sauce, lowfat mozzarella cheese, and whatever toppings suit their tastes. Pop them in the toaster oven or under the broiler and in five minutes, you have a tasty, nutritious, and filling snack.

Baby Shower Menu Ideas

EAT, entertain By Guest August 18, 2012 Tags: baby shower, baby shower food, baby shower menu ideas, planning a baby shower No Comments

When planning a baby shower, the menu is usually one of the top ítems to consider—we all know how bad or great food can make or break and party! There are many factors that should go into your consideration of baby shower menu ideas, such as the venue, the time of day and year, cost, and, especially, the mom-to-be’s preferences!

Summer Asian Pasta Salad

EAT, family meals By Jill Amery August 13, 2012 Tags: asian pasta salad, bbq, bbq salad, family meal, featured, side dish, simple easy recipe, summer salad 1 Comment

With all the barbeques, picnics, and entertaining we do all summer long, this Asian Pasta salad is sure to be a hit wherever you take it. It can easily be doubled for big crowds, and is quick and easy to prepare.

Riley’s Baked Organic Apple

baby, EAT By Jill Amery August 10, 2012 Tags: apple, baby, baby food, baby food recipes, baked apple, family meal, feeding your baby, solid foods No Comments

Good for 9 mos and up. It doesn’t get much easier than this. It’s quick, yummy and really good for you and your little one! You know what they say, “an apple a day”! This recipe is great if your little one is starting to eat soft solids and not just pureed foods.

Summer-Fresh Blueberry Dessert for Babies

baby, EAT By Jill Amery August 9, 2012 Tags: baby food, baby food recipes, blueberries, choke, feeding your baby, fetured, puree, solid food, summer No Comments

With summer here and berries in abundance, your little one can enjoy the sweet berries of the summer season with this simple recipe. Blueberries are one of the most suitable berries for babies as they don’t need sweetening. They are high in vitamin C and contain a natural enzyme that allows them to keep for a long time in the fridge.

Peanut Basil Pesto

EAT, family meals By Jill Amery July 29, 2012 Tags: family meal, featured, gnocci, herb, pasta sauce, peanut basil pesto No Comments

This peanut basil pesto is terrific on pasta or meat and super simple to make. Your kids can join in the fun of blending the ingredients. (Don’t forget the chef hats!)

Ingredients:

½ cup peanuts, toasted
3 garlic cloves, chopped
4 cups packed basil leaves
⅓ cup olive oil
½ cup freshly grated Parmesan
Salt and pepper to taste

Directions:

1. Place cooled toasted peanuts and garlic in a food processor. Pulse until coarsely ground. Don’t pulse too much or you’ll have peanut butter. Add basil leaves and pulse until combined and finely chopped and a puree begins to form.

2. With machine running, slowly drizzle in oil until combined. Add 2 tbsp (25 mL) more oil if you would like pesto a bit saucier. Turn into a bowl and stir in Parmesan, salt and pepper to taste. Delicious as a pasta sauce or a sandwich or pizza spread. Makes about 1 cup (250 mL).

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