ONE POT PASTA

I recently tried (with modifications) Martha Stewart's version of one pot pasta (Link: http://www.marthastewart.com/978784/one-pan-pasta) It's really quick and easy to make. I topped my pasta with some shredded ham because I was super hungry. This recipe yields quite a large serving so it's a great idea for family dinner!

Ingredients

12 ounces linguine
12 ounces cherry or grape tomatoes, halved or quartered if large
1 onion, thinly sliced (about 2 cups)
4 cloves garlic, thinly sliced
1/2 teaspoon red-pepper flakes
2 sprigs basil, plus torn leaves for garnish
2 tablespoons extra-virgin olive oil, plus more for serving
Coarse salt and freshly ground pepper
4 1/2 cups water
Freshly grated Parmesan cheese, for serving

1. Combine pasta, tomatoes, onion, garlic, red-pepper flakes, basil, oil, 2 teaspoons salt, 1/4 teaspoon pepper, and water in a large straight-sided skillet. Bring to a boil over high heat. Boil mixture, stirring and turning pasta frequently with tongs, until pasta is al dente and water has nearly evaporated, about 9 minutes.

2. Season to taste with salt and pepper, divide among 4 bowls, and garnish with basil. Serve with oil and Parmesan.

Tips:
Make sure to use a pot with a wide opening so you can lay your pasta flat to be covered in water/broth.

Keep stirring the pasta so it doesn't stick to the bottom of your pot!

Oats for breakfast only? Think again!

I'm sure you all know the nutritional benefits of oats. Oats are sources of soluble fibres that improve cholesterol level and help with bowel movement. A bowl of oatmeal in the morning with some added spices, such as cinnamon, nuts and seeds or fresh/dried fruits can make a wholesome filling breakfast meal.

But is that all for oats? How do you make it more than just a breakfast cereal? I recently got an oatmeal muffin recipe in the mail and decided to try it out.
(Recipe source: PepsiCo Canada)

List of Ingredients
Quick oats - 1 cup
All-purpose flower - 1 cup
Baking powder - 2 teaspoons
Egg, beaten - 1
Canola oil - 3 tablespoons
Skim milk - 1 cup
Brown sugar - 1/4 cup
Raisins - 1/4 cup
Grated orange zest - 3 tablespoons

Directions
1. Preheat oven to 400F. Grease muffin cups or line with paper muffin liners. (I used silicone muffin cups and I didn't have to grease them)
2. Combine all muffin ingredients, mix well. Divide batter among muffin cups.
3. Bake in oven for about 20-30 minutes or until golden brown.


Tips: Use a smaller pan to make snack size muffins.



As you can see from my photo, I didn't add raisins and orange zest to my batter but I added a handful of walnuts. I also experimented a little by substituting brown sugar with honey simply because I didn't have brown sugar at home. There is no significant difference in calories or added sugar content using brown sugar vs honey. You can learn more about baking with less sugar through EatRight Ontario's Recipe Makeover: Reducing Sugar in the Kitchen.

Macaroni in Soup

Macaroni and ham in soup has always been one of my favorite breakfast choices growing up. It is simple, yummy, warm and filling - great brunch idea on a lazy late Sunday morning.

Last week, I decided to re-create this simple dish and turn it into a hearty lunch before my workout. I was also able to clear out the leftover chicken leg in the fridge!


 List of ingredients

Macaroni - half a cup
Broccoli - half medium crown
Egg - one medium
Chicken leg (leftover) - one
Sesame oil - drizzle
White sesame seed - sprinkle
Salt - a pinch or two

1. Follow instructions on package to cook pasta, drain and set aside.

2. Cook broccoli in boiling water until softened. Add a pinch of salt and drizzle of sesame oil for flavor. Set aside broccoli. Poach egg into simmering soup. Save broth for soup base.

3. Re-heat leftover chicken leg.

4. Combine pasta, chicken leg, broccoli and soup in a large bowl. Garnish with white sesame seeds. Ready to serve!

Note: You can use vegetable/chicken broth as the soup base instead of water. If you don't have leftover meat at home, you can add lean roasted turkey, chicken, beef or ham slices for extra protein. For vegetarian option, you can add tofu to the soup.


This lunch is really easy to make and you can switch up the ingredients to match your preference! Remember to make the biggest portion of your meal with vegetable for fiber, nutrients and satiety.

Create your combination in your own bowl!

Food Certification Decoded

I personally enjoy walking down grocery store aisles and aimlessly browse food products, usually packaged foods. One thing I find most intriguing is the way food marketing stimulates my desire to purchase and my willingness to spend more on a food product that looks delicious, based on the graphics printed on the packaging. The visual sensory stimulation is sufficient.

However, I do find claims and endorsements overwhelming sometimes. Every company is trying to sell you their products and you find yourself swamped with information. One of them is food certification. Products with these labels are usually verified by a third-party to guarantee a specific quality. The terminology used is simple but there is more to it. So I have picked three common logos to unveil what it means behind the certifications.


What is GMO? GMOs contain genetic materials that have been artificially modified in labs for the purpose of increasing yields, reducing use of pesticides and enhancing nutrient contents. In North America, more than 80% of our foods contain GMOs. Food products bearing this seal contain <0.9% Genetically Modified Organism (GMO) in a set sample. Unfortunately, it does not imply "GMO free" due to risks of contamination and limitation of testing methods.



Who provides this seal? An Canadian Food Inspection Agency accredited certification body
What is organic? Organic practices are based on principles that preserve long term environmental and biological sustainability. They also exclude uses of pesticides, GMOs, fertilizers, antibiotics and growth hormones. Products bearing this seal has a 95% or more organic content. Products with less than 95% organic content may make organic claims but cannot use the logo.




Who provides this seal? The Gluten-Free Certification Program endorsed by the Canadian Celiac Association
What is gluten? Gluten is a protein found in barley, rye, wheat, triticale or any food products made with these grains. People with Celiac Disease react to the consumption of gluten resulting in malabsorption of other nutrients. Consumption of gluten by non-Celiac healthy individual is generally safe and poses no harm; however gluten-sensitive people may choose gluten-free options to avoid symptoms such as bloating, cramps and fatigue.    
What does it mean to consumers? Products with this seal are manufactured in facilities that have been audited to be gluten-free by a third party. In order to make a gluten-free claim on food products in Canada, the gluten level (natural or cross contamination) should not exceed the tolerance threshold for people with Celiac disease.

Applications for certification is voluntary by food manufacturers, but food nutrient claims and labeling are regulated in Canada. Purchase of certified products is a personal preference by consumers and it is important to understand the reason behind them as a smart consumer!


Sources
Non GMO Project
EatRight Ontario
Canadian Food Inspection Agency
Canadian Organic Growers
Dietitians of Canada
Canadian Celiac Association
Gluten-Free Certification Program