How can you make a hearty meal that tastes amazing, but without the guilt? When you want to improve the way you eat but don’t want to give up your favourite foods, a few simple changes to the way you cook and the ingredients you use can make a big difference. Start with herbs and spices. While practically every recipe calls for salt, using less salt (but not cutting it completely!) with more herbs or spices can be much healthier. Adding a dash of oregano, basil, or cumin, depending on the dish, will more than make up for it. Why should you use less salt? Flavour! By regularly consuming high-sodium foods, you lower your ability to taste more nuanced flavours. Your taste buds become accustomed to flavour YOUR FAVOURITE FOODS … HEALTHIER!
flavour we really want. Cheese is a prime example. It’s a high-calorie, high-fat food that you can easily use less of. For example, instead of using mild cheddar, use sharp cheddar. The flavour of sharp cheddar is stronger, and when you use a smaller amount, you still get the wonderful flavour of cheddar with fewer calories. Another simple switch that makes a difference is using Greek yogurt in place of sour cream. When you replace sour cream with Greek yogurt in a recipe, you get the same creamy consistency and a similar tangy flavour, but fewer calories. Plus, Greek yogurt is lower in fat and has five times as much protein as sour cream. Out of the frying pan and into the oven. Cooking oils are some of the most calorie-dense ingredients out there. Thankfully, these are easy to cut down on or cut out completely. For instance, oven “frying” can be as effective and delicious as pan frying. All you need is a wire rack.
profiles enhanced by salt. When you reduce your salt intake, your ability to taste improves. When your taste buds work effectively, you are more inclined to eat healthier foods because they taste less bland.
If you’re in the mood for some fish and chips, batter the fish just like you normally would, but instead of dropping the fish into a pan or fryer, place them on the wire rack and stick them in the oven, with foil or a cooking sheet below. Bake 12–15 minutes at 230 degrees C, or until golden brown.
Substitutions make the difference. Sometimes we use too much of an ingredient because it doesn’t have the full
Lewis Maclean Word search September
Inspired by Saveur magazine This recipe from chef Mehmet Gürs of Mikla Restaurant in Istanbul combines hearty greens with the bright flavour of tomatoes to delicious effect. You can substitute bok choy or kale if you can’t find Swiss chard. BRAISED SWISS CHARD
M J V U V C P S A P N K E Z E L O O H C S A U P A D J C X L H A R V E S T Y E H Y Z E E P R L S F I U E L E W J Q N W P J E C T M E C L K U X M E G A K N B N U A S R P O H X T N O X L K M M D E R O A X H K I H F C E R E I E G Q A M I I B L R I T A T T T N Y R J M Q M I L K T L E M P L T C P G R U E O B L H A F X E Z U F O E L F K A B R C X Y A S M O A S P S F J N U H D K J J C M P O H Z J U D A E N T K C A M U O A Q B S X E R L E A F G A R B F L
INGREDIENTS
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1 1/4 pound (2 bunches) Swiss chard, trimmed and halved crosswise 1 tablespoon extra-virgin olive oil 2 large shallots, peeled and chopped
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2 carrots, peeled and chopped 1 cup canned crushed tomatoes 2 teaspoons sugar Salt and fresh ground pepper, to taste
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APPLE AUTUMN FALL HARVEST LEAF MACLEAN MAPLE PLUMBING SCHOOL SEPTEMBER STUDENT TEACHER
DIRECTIONS
1. In a large skillet, heat olive oil to medium. 2. Once heated, add Swiss
3. Add 1/2 cup water, bring to a simmer. 4. Partially cover skillet and cook until liquid is nearly evaporated, about 15–20 minutes. 5. Transfer to a large platter and serve.
LEAF MACLEAN MAPLE PLUMBING
SCHOOL SEPTEMBER
APPLE AUTUMN FALL HARVEST
chard and sprinkle with carrots and shallots. Put canned tomatoes over chard, add sugar, and season with salt and pepper.
STUDENT TEACHER
3 604-532-9625 •
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