Lemon Millet with Wild Blueberries and Caramelized Pecans

About Millet

Millet is a delicious and versatile whole grain that is rich in B vitamins and numerous minerals including: iron, potassium, magnesium, manganese and phosphorus.  

Millet has a similar protein concentration as wheat but, unlike wheat, it is gluten-free, making it a popular choice for those with celiac disease.

Whole Grain

Millet's whole grain status and low glycemic index makes it an ideal choice for blood glucose control and weight management.  When whole grains are refined, the bran and germ layers are removed, resulting in substantially less fibre, vitamins, minerals and antioxidants. The lack of fibre means that refined grains are more quickly metabolized into sugar in the body causing more insulin to be released over shorter periods of time. This mechanism primes the body for weight gain and puts us at risk of type 2 diabetes.

Appearance

Out of the hull, millet looks like tiny yellow beads that bear a strong resemblance to quinoa.

 

Where to find Millet and What to do with it

Hulled millet can be found in most major grocery stores and health food stores. 

Like quinoa, millet is extremely versatile and can be prepared as a breakfast cereal, a simple side or dressed up in soups, casseroles and salads.

Rinsing millet before cooking will help remove any residual debris.  It can then be cooked in much the same way as rice - 1 part millet to 3 parts liquid - for 20-25 minutes. 

Lemon Millet with Wild Blueberries and Caramelized Pecans:

• 1 cup hulled millet
• 1 + 1/2 cups water + 1 + 1/2 cups chicken or vegetable stock
• 1 cup fresh wild blueberries (or other fresh blueberries)
• 2 Tbsp grated lemon rind
• 2 Tbsp fresh lemon juice
• 2 Tbsp green onion (scallions), chopped
• 1 cup pecan pieces
• 1 Tbsp pure maple syrup

---------------------

Heat oven to 350 F.

Place millet and liquid (water and stock) in pot on stove and bring to boil. Once mixture boils, turn heat to lowest setting, cover pot and allow millet to simmer for approximately 20 minutes (or until most of the liquid has evaporated and millet appears puffed).

Place cooked millet in a colander and allow excess liquid to drain.  You can assist this process by using the back of a spoon and pressing millet against colander.

Place drained millet in a bowl and gather remaining ingredients

Add blueberries, lemon rind, lemon juice and green onion (shallots) to millet mixing gently, taking care not to mash fruit.

Meanwhile, spread pecan pieces on a cookie sheet and bake in 350 oven for 5 minutes.  Remove pecans from oven and drizzle one tablespoon of pure maple syrup over them and  return to oven for another 5 minutes. 

Remove pecans from oven and allow to cool.

To preserve freshness of pecans, add them to millet mixture just before serving.

Enjoy!

-------------------------------

Photos by Trinity Nutrition

Fresh Orange Cake

I don't make cake very often. 

This is partly because I find other desserts taste better and partly because I have an aversion to adding more than a third of a cup of sugar to baked goods (I generally like to use fruit for flavour so that I'm at least getting nutrients with my sugar).  The other thing is that baking cake requires some degree of precision - something distinctly lacking from my, say, more intuitive approach to cooking.

Nevertheless, every once in a while, there's a cake I just can't resist making... This one calls for fresh orange, natural vanilla and whole wheat flour.  (I've played around with the recipe quite a bit since first making it a decade or so ago). 

Hope you enjoy it as much as I do!

Fresh Orange Cake:

• 2 medium or 1 large seedless orange (as pictured above) 
• 1/2 cup butter, melted
• 1/2 cup orange juice (dilute not from concentrate)
• 2 tsp natural vanilla
• 2 eggs
• 2 cups whole wheat flour (or half white, half whole wheat)
• 2 tsp baking powder
• 1 tsp baking soda
• 1/2 cup brown sugar

Heat oven to 350 F.

Peel orange partially (leaving at least half the rind) and cut into quarters.  Place orange segments in blender and process for approximately 20 seconds or until orange is relatively (but not entirely) smooth.  Set mixture aside.

In a medium size bowl, mix: butter, orange juice, vanilla and eggs together thoroughly.  Add in ground oranges from blender.

In a separate larger bowl, mix: flour, baking powder, baking soda and sugar.

Add wet ingredients to dry ingredients mixing just until combined.

Place cake batter in an oiled 9" round cake pan and bake for 35-40 minutes.

Allow cake to cool on rack for 10 minutes before running knife along edge of pan to gently leverage cake out and allow to cool fully on rack.

You can drizzle a little orange icing on top for that traditional cake feeling - Try icing sugar (about 1/2 cup); dilute orange juice (about 2 Tbsp) and butter (about 1 Tbsp) - mix until you get the consistency you like. Once cake has cooled, drizzle over top.

---------------------------

Photos by Trinity Nutrition

Post-Run Recovery Drinks

This post is dedicated to runners of all ages and stages of life

who inspire us every day by doing what they love ~

It's Race Weekend in the Capital and runners from across the country and around the world will be coming to our beautiful city to participate in Canada’s most popular and fastest-growing road race weekend. 

It's no secret that proper nutrition - before, during and after exercise - is an integral part of every athlete's comfort, performance and recovery.  

For high-intensity runs that last more than one hour, athletes should aim for nutrient consumption within 30 to 45 minutes of exercise.  This time frame is generally viewed as the optimum window for replenishing glycogen stores and facilitating muscle repair and recovery.

Liquid nutrients are often favored during this time frame because many runners feel they need time to relax their stomach muscles (and calm their sympathetic nervous system generally) after a strenuous run and before taking in solid food.  Nutrients - notably carbohydrates and protein - in the form of smoothies, are ideal because they are easier to digest and more quickly absorbed by the body than solid foods.

Here are some favorite ideas for post-run recovery drinks*:

Almond Butter Pear Smoothie:

½ cup plain Greek yogurt

1 cup milk or milk substitute

1 ripe pear – roughly chopped

2 Tbsp almond butter

1 tsp vanilla

2 tsp agave nectar

1 tsp cinnamon and/or nutmeg to taste

Place ingredients in blender and blend until smooth.  Adjust thickness by adding water or milk.

Blueberry Avocado Smoothie - (Vegan):

4 ounces silken tofu

1 cup brown rice milk
Flesh of 1 avocado

½ cup blueberries (frozen works well)

½ banana

Drop of liquid Stevia

Place ingredients in blender and blend until smooth.  Adjust thickness by adding water or milk.

Strawberry Mango Smoothie:

½ cup plain Greek yogurt

1 cup milk or milk substitute
1 mango, peeled and chopped

½ cup strawberries (frozen works well)
2 Tbsp flaxseed oil

2 tsp honey

Place ingredients in blender and blend until smooth.  Adjust thickness by adding water or milk.

*Shop for these ingredients ahead of time to save time and effort on race day

-------------------------

Photo by Trinity Nutrition

Our big beautiful Sun

Photo by Trinity Nutrition

Seems strange to be talking about the sun amidst all this gloomy weather but we know it's just a temporary thing.  Sunnier days are right around the corner (let's hope!).

Here are some ideas for maximizing nutrients and minimizing harm under our brightest star.

Dose up on Vitamin D

Many Canadians continue to be deficient in vitamin D.  Recent studies have linked a shortage of vitamin D to a number of serious diseases including cancer, multiple sclerosis, diabetes, heart disease and influenza. Vitamin D is also essential for absorbing calcium.

Our best source of vitamin D comes from the sun.  During the Canadian winters and transitional seasons, the sun is not strong enough to produce the necessary vitamin D levels and our body stores drop.  For this reason, the Canadian Cancer Society advises Canadian adults take a 1000 IU (international units) vitamin D supplement during the non-summer months.

During the summer, approximately five to ten minutes of sun exposure on the arms and legs or face without sunscreen two to three times per week should be sufficient to produce adequate vitamin D in most individuals.

Older adults, people with dark skin, those who don’t spend a lot of time outdoors and those who wear clothing that covers most of their skin, should consider supplementing year round.

Vitamin D levels can be easily tested through your medical or naturopathic doctor.

Save your Skin

Ensuring adequate vitamin D levels is one thing but avoiding sun damage from ultraviolet radiation is another.  Excess sun can prematurely age our skin and leave us vulnerable to skin cancer. 

The best way to avoid skin damage is to stay out of the sun during the hottest times of the day, apply adequate sun block throughout the day and wear suitable clothing and a good sun hat.

But here’s something else.   There are natural sun protectors found in our food that may also help prevent sun damage. 

Dietary Skin Supporters
Lycopene - Lycopene is a powerful antioxidant found primarily in cooked tomato, watermelon and pink grapefruit.  It has been linked to the reduction of prostate cancer and cardiovascular disease and more recently to the reduction of photodamage.  In a recent study published in the British Journal of Dermatology, scientists from the University of Manchester revealed that lycopene found in tomato paste offered skin protection against ultraviolet radiation by inhibiting free radical damage and supporting collagen production.  The study also demonstrated that lycopene reduced damage to mitochondrial DNA.  This is a promising new area of research.

Green Tea - A study published last month in the Journal of Nutrition revealed that the polyphenol content in green tea can protect skin against harmful ultraviolet radiation and help improve overall skin quality.  Study participants who consumed green tea beverage for 12 weeks experienced improvements in blood flow and oxygen to the skin; a reduction in UV-induced inflammation (by 25 %) and improved structural characteristics including skin elasticity and hydration.

Omega-3s - In addition to their anti-inflammatory effect on the body, the rich emollient nature of Omega-3 fatty acids help restore hydration and prevent drying skin by supporting the skin’s ceramide barrier.  Fish based Omega-3 fats (EPA/DHA) can be found in salmon, mackerel, herring, sardines, krill, anchovies and rainbow trout.  Plant based Omega-3 fat (ALA) can be found in flaxseed, flaxseed oil, hempseed, hempseed oil, walnuts and Canola oil.

Vitamin C - Vitamin C is a powerful anti-inflammatory antioxidant that protects collagen fibers from injury and supports new collagen growth helping to firm the skin and improve the appearance of fine lines and wrinkles.  In addition to citrus, enjoy vitamin C from red bell pepper, broccoli, strawberries and kiwi fruit.  

Cherry Chocolate Loaf

The combination of fresh cherries and dark chocolate makes this beautiful moist loaf irresistible!

I've made this recipe before using dried cherries (also yummy) but decided to use fresh cherries this time as they are beginning to reappear on the market and are just such a glorious mess to work with!  Put on your best apron and have some fun -

Cherry Chocolate Loaf:

• 1 egg, lightly beaten
• ½ cup milk (or milk substitute)
• ¼ cup olive oil
• 1 tsp vanilla
• 2 large ripe bananas, mashed
• 1 cup whole wheat flour (or half white half whole)
• 1 cup oatmeal (plus 1 Tbsp to sprinkle on top of loaf before baking)
• 1/3 cup brown sugar
• 2 tsp baking soda
• 1 tsp baking powder
• 1 cup fresh cherries, pitted & pieced* (plus a few pieces to sprinkle on top of loaf before baking)
• 1/2 cup 75% cocoa chocolate, coarsely chopped (plus a few pieces to sprinkle on top of loaf before baking)

Preheat oven to 350 F.

In a medium sized bowl, combine: egg, milk, olive oil, vanilla and mashed bananas, mixing well.  Gently add in cherries.


In a separate larger bowl, mix together: flour, oatmeal, brown sugar, baking soda, baking powder and chocolate.  Stir wet ingredients into dry ingredients, mixing only until combined.

Pour batter into an oiled 9 x 4 loaf pan (other sizing will work just fine though cooking time may vary).  Sprinkle loaf with additional pieces of chocolate and cherry, and a coating of oatmeal before placing in oven to bake for 47 minutes.  





Turn oven off after 47 minutes and allow loaf to sit in oven for another 10 minutes before removing to cooling rack (if loaf is over-browning you can loosely tent with aluminum foil).  Allow loaf to cool on rack for at least 10 minutes before removing from loaf pan - then allow to fully cool before slicing.

For muffins, pour batter into 12 oiled cups and sprinkle each cup with chocolate, cherry and oatmeal.  Bake at 400 F for 18-20 minutes.


*The easiest way to pit cherries for this type of recipe is with your fingers (messy but efficient!).  Simply split the cherry with your thumbs and gently pull the flesh off the pit.  The riper the cherries, the easier/faster the process.

---------------------

Photos by Trinity Nutrition

Basil Bocconcini Salad with Chickpea and Tomato

Fragrant Fresh Basil makes this recipe. You can find robust basil plants this time of year at local markets and grocery stores (just don't over water them like I always do!!)

This tasty salad takes 5 minutes to assemble. Its protein content elevates it from a side to a meal.

Basil Bocconcini Salad with Chickpea & Tomato:

• 1 carton cherry tomatoes, rinsed
• 1 container mini mini bocconcini* (cheese balls), drained and rinsed
• 1 can chickpeas (540 mL), drained and well rinsed
• Generous handful of fresh basil leaves, rinsed

Place tomatoes, bocconcini and chickpeas in a salad bowl.  Mix in whole basil leaves (or shred leaves if you prefer).


You can enjoy the salad as is or dress it up with avocado, Kalamata olives and sliced orange bell pepper.  Toasted pine nuts also work beautifully.

Drizzle salad with olive oil and a squeeze of lemon or enjoy it with a vinaigrette:

Classic Vinaigrette:

• 4 Tbsp olive oil
• 2 Tbsp Tarragon Vinegar (substitute rice vinegar)
• 1 heaping tsp grainy Dijon mustard (the wet kind)
• 1/2 tsp sea salt
• Pepper to taste

Place vinaigrette ingredients in a container with lid.  Close lid and shake firmly until fully blended.  Drizzle over salad.  Vinaigrette may be stored in an airtight container in fridge for up to 1 week.


* Bocconcini comes in many different sizes; look for the "mini mini" size.


Serves 4

---------------

Photo by Trinity Nutrition

Eating Disorders Conference

Eating Disorders Support for Family & Friends

Hopewell Support Centre is hosting a free half day conference for family and friends of individuals struggling with an eating disorder.

Saturday, May 14th, 2011

11:30 am – 4 pm
FREE
Lunch and Conference Materials provided

Pre-registration is required. A limited number of spaces are available. Please RSVP to Hopewell by May 11th.  

Presenters will include: Joanne Curran (Hopewell Co-founder), Dr. Steve Feder, MD (CHEO), Dr. Cathy Kerzner, C.Psych (Community-Based), & Dr. Joan MacDonald, C.Psych (Ottawa General).


If you have questions, or require further information, please contact:

Jamie Hurst, RD

Program Coordinator

Hopewell
613-241-3428

Fettuccine with Walnuts, Asparagus and Parmesan

This recipe, inspired by Ellie Krieger, is one of my favourite pasta dishes.

Keep a tissue nearby for your tears of joy

      Fettuccine with Walnuts, Asparagus & Parmesan:

• 1 package whole-wheat fettuccine (or pasta of choice)
• 1 bunch asparagus, discard tough ends and cut remaining stems in half
• 2/3 cup chopped walnuts, toasted
• 1/4 cup olive oil + 1 Tbsp
• 5 large garlic cloves, minced
• 1/2 cup low-sodium chicken or vegetable stock
• 1/2 cup flat leaf parsley, chopped  
• 1/2 tsp sea salt & fresh ground black pepper
• 1 cup fresh grated Parmesan cheese (from the block not pre-ground)

----------------------------------
Heat oven to 375 F. 

Cook pasta al dente according to package directions.

Place asparagus in an oven-safe glass dish and sprinkle with a tablespoon of olive oil and a touch of sea salt.  Bake asparagus at 375 F for 10-12 minutes (still crunchy but no longer hard) and set aside.

Meanwhile, toast walnuts on low heat in a dry skillet until fragrant (about 3 minutes) and set aside.

In the same pot the pasta was cooked in, heat 1/4 cup olive oil over low heat and add garlic stirring until soft being careful not to burn (about 2 minutes). Return pasta to pot, add chicken/vegetable stock, baked asparagus, 3/4 cup parmesan and all but 2 tablespoons of walnuts and parsley.  Toss ingredients together, warming over low-medium heat until entire mixture is warmed through.  Divide pasta among serving plates.  Sprinkle with remaining cheese, parsley and reserved walnuts. 

Serves 4

--------------

Photos by Trinity Nutrition