Fuel Your Fitness

These are so delicious they make keeping new year’s resolutions a breeze. Serve with steamed veggies and a big salad and you are set! They also travel well, just wrap them in some plastic wrap and they make a great lunch on the go.

Yield: this recipe makes 4 meal size crepes or 8 smaller side crepes.

Ingredients for the Crepes

8 Egg whites (1 250ml carton)

1 cup Quinoa Flour

¾ cup soy or skim milk

½ tsp. sugar

¼ tsp. salt

Ingredients for the Filling

½ large sweet onion

2 cups mushrooms sliced thinly

1/2 cup stock or water

¼ tsp. salt

¼ tsp. freshly ground pepper

2-3 stems of thyme leaves

2 boneless skinless chicken breasts

Enough veggie or chicken stock to cover them in a pot

Directions for the Crepes

Blend all the ingredients together in a blender or food processor.

Strain with a sieve and let sit over night or at least 45mins.

Using a good quality non-stick pan will allow you to not add oil to this dish.

Spread a thin coating of batter in the pan

Cook for a few minutes until the batter is no longer wet in the middle and the edges are crisp and come away from the edge of the pan easily.

Turn out onto a plate or piece of parchment paper.

Repeat until all the batter is used up.

Chicken

Place the chicken in a pot covered in water or stock.

Let come to a boil, reduce heat and poach for 20 minutes

Let cool and shred into thin strips.

For the Filling

Place the onions in a non-stick pan with ¼ cup of water or stock

Keep them moving them until they are soft and slightly caramelized.

Add the mushrooms and the thyme sprigs.

Cook until soft.

Add the remaining ¼ cup of water or stock to deglaze any flavour from the bottom of the pan.

Add the chicken and stir, just until warmed.

To Finish

Place either ¼ or 1/8 of the filling into the middle of the crepe and fold or roll.

Add a drizzle of Balsamic Glaze or more Thyme if desired.

Eat!!

Mary Catherine Anderson – January 2011

I lament for the much maligned peanut!

I miss the days when I could whip a PB&J into the kids’ lunch and head out
the door. Anaphylaxis is serious and school is not the place to mess around
with health and safety but, for the non-allergic, I think peanut butters and other
nut butters are great. They are legumes; they contain healthy fats, protein, and
fibre. They leave you feeling full and satisfied. The downside, they are highly
caloric and “moreish” as in “let’s have some more”! When eaten in proportion
they are a happy simple food….well then why complicate things?

Tom Philpott, in his article, in Grist.org
writes regarding “Skippy”…

Let’s look at the ingredients list (which is the same for both the
“creamy” and “super chunk” varieties):

Roasted Peanuts, Corn Syrup Solids, Sugar, Soy Protein, Salt, Hydrogenated
Vegetable Oils (Cottonseed, Soybean And Rapeseed) To Prevent Separation, Mono
And Diglycerides, Minerals (Magnesium Oxide, Zinc Oxide, Ferric Orthophosphate,
Copper Sulfate), Vitamins (Niacinamide, Pyridoxine Hydrochloride, Folic Acid)

The products deliver 180 calories per two-tablespoon serving, and 12 grams of
fat.

Let’s compare that to another widely available commercial product: Woodstock
Organic Peanut Butter. According to its ingredients list, it contains just
“Organic dry roasted unblanched peanuts and salt,” with 190 calories
per two-tablespoon serving and 15 grams of fat.

In other words, it’s quite possible to mass-produce peanut butter without
weighing it down with all manner of additives.

So what is Skippy doing here? Essentially, it’s stripping out a quarter of the
fat naturally found in peanut butter and replacing it with sweeteners,
thickeners, and partially hydrogenated oil. In total calorie terms, the added
sweeteners nearly offset the subtracted fat: the Skippy products have just 10
fewer calories per serving than does Woodstock’s just-peanuts version.

I’m all for calorie awareness and cutting
back on excess, but seriously. I recommend you don’t lick the spoon after you
make the sandwich and go for the real thing!! Sorry Skippy!

Peanut Butter and Apple Butter on Whole
Wheat Toast!
Add Peanut Butter to Oatmeal for a protein kick at Breakfast Mix
Peanut Butter with Tamari (soy)
and Thai Chili for a simple sauce to accompany rice, broccoli and grilled
chicken

For the full article http://www.grist.org/article/2011-03-08-real-scandal-of-reduced-fat-skippy-peanut-butter-isnt-salmonella

For more recipes or ideas contact mc@marycatherineanderson.com

Follow me @mc_cooks

MaryCatherine Anderson Personal Chef and
Culinary Instructor

http://www.freedigitalphotos.net/images/view_photog.php?photogid=2512

Thanks for the image

___________________________________________________________________________________________

You have seen all her amazing recipes on our website… now go along to Mary Catherines cooking classes.

Join Karen Soper and Mary Catherine Anderson Tuesday November 1 for Food for Fitness. Eat well & learn about fitness and foods that support your goals!

Amazing healthful cooking classes http://thebigcarrot.ca/index.php?id=118

Link to the cooking class flyer
http://thebigcarrot.ca/img/CookingClassFallWinterLowRes.pdf
Sign up and see you there!
Follow me! @mc_cooks
mc@marycatherineanderson.com
New Food For Fitness Classes coming soon! Visit www.marycatherineanderson.com for information and registration.

This is a rich and satisfying vegan and gluten free meal or side dish. The finish adds a huge amount of flavour as well as Essential fats and zinc.

Ingredients

2 cloves of garlic minced

2 leeks rinsed well and sliced into ¼ inch half rounds

2 tbsp. coconut oil

2 cups of Kasha (toasted buckwheat)

2 cups dry white or rose wine divided

1 litre of gluten free vegetable stock,

2.5 cups of cooked cubed squash, frozen and defrosted is fine.

1 tsp.Herbes de Province

1 tsp. sea salt

Pepper to taste

Finish

2 Tablespoons of Hemp or Cashew Butter

1 Tbsp. flax oil

10 Leaves of fresh sage

2 cloves of garlic finely minced

For the Finish

Pureeall the ingredients in a food processor until very smooth.

(Note: If the hemp or cashew butter is very dry, add 1tbsp warm water to create movement in the food processor.)

Garnish

¼ cup raw pumpkin seeds

Directions for the Risotto

Boil the stock in medium pot and set aside

In a large pan warm the coconut oil and add the minced garlic.

Before the garlic browns, add the Kasha and herbes de province stir to coat the grains

Add ¼ cup of the wine

Add the leeks and sweat until the leeks are soft

Add the remaining wine and deglaze the pan scraping up any oil, herbs or garlic

Add the still warm stock in 4 additions bringing to a boil each time

The grains will absorb the liquid slowly and form a dense creamy texture

Between the 3^rd and final addition add the cooked squash

Cook the risotto until the grains are cooked but not turned into mush. Individual grains should be visible and retain a bite. Add salt and pepper.

To Serve

Top individual servings with the “finish” on top and garnish with the pumpkin seeds. Serve with Portobello mushrooms, grilled chicken, or enjoy it on it is own.

Mary Catherine Anderson September 2010

This is a rich alternative to powdered protein shakes. It has no dairy and no soy.

It has lots of protein and fibre and this shake it will leave you feeling satisfied after a workout or for a meal on the go! Decaf or not, it is totally up to you!

Yield:Serves 2 meal size shakes or 4 side servings.

Ingredients For the Lentils

½ cup dry black lentils, rinsed

3.5 cups water, divided

1 tsp sea salt

Ingredients For the Shake

4 tbsp good quality fair trade unsweetened cocoa

4 tbsp unsalted almond butter

2 apples chopped, skin on

2 cups of filtered cold water

2 espresso shots or 1/4 cup of strong black coffee (regular or decaf)

Directions

Soak lentils in 1.5 cups of water for 1hr, drain

Boil in two cups of water and 1tsp sea salt for 30 minutes or until soft, but not mush

Rinse and set aside to cool

Add cooled lentil to the blender

Add remaining ingredients and blend until a smooth liquid.

Add more water if you prefer a thinner shake, this one is loaded with protein, fibre and flavour!

Mary Catherine Anderson Jan 2011

Wherever you go these days restaurants, supermarkets, convenience store there is no doubt something ‘low fat’ ‘healthy eating’ or ‘slimming’ food products. In most cases to make these products ‘low fat’ they reduce the fat content and increase the sugar content. Out of both fat and sugar, sugar has a more negative effect on the way and rate we store fat!

So surely if we eat a diet low in fat then we will have less fat on our bodies? Sounds simply….

Unfortunately this is not always the case, our bodies need fat from our diets to function and without it present in our diets we become less able to metabolise (burn off) any fat that we already have.

Important points to remember:

• Eat FAT! It’s important for the body to function – they are essential for the uptake of certain vitamins and also hormone production (linked to gaining/maintaining lean muscle – which speeds up your metabolism)
• Avoid ‘Low Fat’ food products – they are full of sugar. If the regular version of that product is bad for you to be almost sure that the ‘low fat’ version is just as bad or worse!
• Aim to keep the majority of the fats you eat from unsaturated fats
• Total fat in your diet should be around 30-35% of total calories, with no more than 10% from saturated fats
• Regardless of the type of fat, every gram has 9 grams
• Try to eat fats as they occur in nature as often as possible & avoid any processed fats

Dietary fat is split into 3 groups and these are listed below.

Saturated Fats

The bad fat should be strictly limited. Saturated fats are the major component of storage fat – the fat around your bottom, thighs and stomach.

Cut back on: Butter, Processed meat products – sausages, pork pies, Biscuits, Cakes, Cream, Full-fat cheese, Whole milk, Burgers and fries, Crisps.

Polyunsaturated Fats

Split into two groups, Omega6 and Omega3, these fats are essential to the formation of cells and normal functioning of the nervous system.

Rich sources are oil-rich fish – such as salmon, tuna, sardines and mackerel.

Monounsaturated Fats

These fats can help to lower total blood cholesterol and can help to prevent certain cancers and heart disease.

Rich sources of monounsaturated fatty acids include olive oil, rapeseed oil, nuts and peanut butter

Some of the best sources of ‘Good’ Fats are listed below

Healthy Fats

Almonds & Natural Almond Butter

Avocados

Coconut Oil

Egg Yolks

Flax Seeds

Flax Oil

Grapeseed Oil

Herring

Macadamia Nuts

Mackerel

Natural Peanut Butter (no oil added)

Olive Oil

Pecans

Pumpkin Seeds

Salmon

Sardines

Sunflower Seeds

Walnuts

This recipe is so simple and makes the best of fresh (or even frozen) salmon. It can be served with noodles and vegetables as below or on top of a salad. It could even go in a pita with sprouts and tomatoes. It is very versatile and the poaching keeps the fish moist and tender.

Equipment

Pan deep enough to hold fish and 500ml of stock.

Yield

4 Servings

Ingredients

4 ¼ lb filets of frozen salmon, defrosted in the refrigerator (fresh will work too)

500ml low sodium vegetable stock

Glaze

¼ cup low sodium tamari

1/4  cup dark maple syrup

Directions

In deep pan, place the salmon filets

Cover with vegetable stock

Bring to a gentle boil reduce heat

Cook each side for 3-4 minutes until the pink flesh turns white.

Glaze

Whisk together Tamari and Maple Syrup and pour evenly over filets.

Serve with soba noodles and broccoli and garnish with toasted black sesame seeds.

Mary Catherine Anderson

May 6, 2010

This Smoothie is rich and virtuous at the same time! It contains no soy and no dairy. It has lots of flavour, fibre and protein to get you ready to move! The fibre keeps you feeling full and the protein helps rebuild muscle tissue.

Yield: 2 Meal size smoothies or 4 side smoothies.

Ingredients

1 cup of White Beans soaked overnight and cooked until soft.  Or two cups of canned white beans.

2 cups of cherries, measured before pitting

1.5 cups of Almond milk (plain or vanilla flavoured)

1.5 cups of filtered cold water

½ tsp.pure vanilla extract

½ tsp.pure almond extract

Directions

Wash and pit the cherries

Rinse the beans

Place all the ingredients into the blender and blend for 3-5 minutes or longer depending on the blender. Blend until really smooth.

Pour over ice to keep it a cool refreshing post work-out treat!

 Mary Catherine Anderson Jan 2011

Check out this amazing new recipe from Mary Catherine – for further details on her delicious recipe contact her at mc@marycatherineanderson.com

This is a great dessert. The leftovers are also great for breakfast!
This is wheat free, dairy free & high fibre. The Quinoa provides a complete protein.

 This is enough to serve 6

Equipment

8×8 Pyrex baking dish or 6 medium ramekins

Mixing bowl

Ingredients

5-6 medium locally grown apples peeled cored and chopped into ½ inch cubes (peaches or pears would also work, reduce cooking time by 5 minutes)

1.5 cup of Quinoa Flakes

1.5 cup organic oat flakes

¼ cup ground flax seeds

¼ cup chopped pecans (optional)

1 tablespoon of cinnamon (divided)

½ teaspoon turmeric

¼ teaspoon ground ginger

3 tablespoons of coconut oil, room temperature in liquid form

2 tablespoons of brown sugar divided

Juice of one lemon

Directions

In a medium bowl, add chopped apples toss with the lemon juice, ½ the cinnamon ½ the brown sugar, the turmeric and ginger.

Place the spice coated apples into a 8x8inch Pyrex baking dish

In the same mixing bowl mix Quinoa flakes, oats, ground flax, the remaining cinnamon and sugar. When evenly mixed drizzle the melted coconut oil over the crumb.

Place the crumb topping over the cubed fruit and pack it down tightly.

Place in a pre-heated 350degree oven for 30 minutes, or until the fruit is soft. Reduce to 20-25 minutes for individual ramekins.

Allow to cool and serve. This can be served with a drizzle of maple syrup, soy cream or on its own.

Mary Catherine Anderson

October 2010

Tempeh is a delicious and versatile item of fermented soy cuisine. It provides an excellent protein and fibre and is more easily digested than beans. It takes on flavours well and the following marinade will add depth and layers of flavour to this dish.

Tempeh

12oz defrosted tempeh cut into 16 triangle wedges

Tempeh Marinade

¼ cup canola oil

½ cup dry white wine

1 Tbsp. Agave

2 Tbsp. Low Sodium Tamari

1 Tbsp. Nutritional yeast

2 tsp. ground sage

1 tsp. ground thyme

½ tsp. ground coriander

1 tbsp. apple cider vinegar

For the Tempeh

Place tempeh triangles in a shallow baking dish

Whisk together the marinade ingredients in a small pot. Bring to a boil and pour over tempeh.

Place in the oven to bake at 350F for 40 minutes

When the tempeh has cooked, drain the marinade and discard. Leave the tempeh in the baking dish.

Coat the tempeh with the BBQ sauce (recipe below) using a silicone basting brush.

Increase the heat to 400F.

Return to the oven for a further 8 minutes.

Remove, let cool and serve with the yogurt dip and chopped vegetables.

BBQ Sauce

1 6oz can of tomato paste

2 tbsp. Agave

2 tbsp. Tamari

2 tbsp. apple cider vinegar

1 tbsp. molasses

½ teaspoon ground cumin

½ teaspoon chilli powder

¼ teaspoon cayenne powder (optional heat)

For the BBQ sauce

Place all the ingredients in a small pot and bring to a boil

Set aside.

Yogurt Dip

Whisk together and refrigerate until serving

1 cup of fat-free Greek Style yogurt

1 green onion chopped finely

1 sprig of dill chopped finely

Chopped Vegetables

Cut 4-5 inch lengths of cucumbers, carrots, celery or other raw veggies of your choice!

Mary Catherine Anderson September 2010