Christmas Ham

Rich, dark and spicy sweet, this is a ham which should carry on bringing festive cheer long after the big day is over.

Serves 8

1 boneless gammon joint, about 2kg
3 tbsp molasses or black treacle
1 tsp cloves
Pinch of mace
1 bay leaf
1 tsp allspice
1 tbsp black peppercorns
Peel of ½ an orange, cut into thin strips
Handful of cloves

For the glaze:
5 tbsp dark brown sugar, plus extra to sprinkle
1½ tbsp mustard powder
Finely grated zest of ½ orange
20ml ginger wine

1. Put the ham in a large stock pot, and cover with cold water. Add the molasses, spices and orange peel and bring slowly to a simmer, skimming off any scum. Simmer very gently for about an hour and a half, until the internal temperature of the ham reaches 68C.

2. Heat the oven to 220C. Lift the ham out of the liquid (which can be used to make delicious baked beans), allow to cool slightly, then carefully cut off the skin, leaving as much fat beneath as possible. Score this in a diamond pattern, and stud the intersections with cloves. Put the ham in a foil-lined roasting tray.

3. Mix together the glaze ingredients into a thick paste, and brush this all over the fat. Put into the hot oven for about 25 minutes, basting twice during this time, and adding a sprinkle more sugar as you go, until the glaze is caramelised and bubbling. Allow to cool completely before serving.

If you follow the tradition of cooking a Christmas ham, how do you do yours? Is there any better way of using up the leftovers than a doorstop sandwich with a good dollop of mustard – and if you don't do ham, tell us, what does keep you going until real life resumes in January?

For the ham

• 2 kilogram(s) gammon (mild cure)
• 1 onion(s) (peeled and cut in half)
• 2 litre(s) coca-cola

For the glaze

• 1 handful cloves
• 1 tablespoon(s) black treacle
• 2 teaspoon(s) english mustard (powder)
• 2 tablespoon(s) demerara sugar

Method

1. I find now that mild-cure gammon doesn't need soaking, but if you know that you're dealing with a salty piece, then put it in a pan covered with cold water, bring to the boil, then tip into a colander in the sink and start from here; otherwise, put the gammon in a pan, skin-side down if it fits like that, add the onion, then pour over the Coke. 
2. Bring to the boil, reduce to a good simmer, put the lid on, though not tightly, and cook for just under 2½ hours. If your joint is larger or smaller, work out timing by reckoning on an hour per kilo, remembering that it's going to get a quick blast in the oven later. But do take into account that if the gammon's been in the fridge right up to the moment you cook it, you will have to give it a good 15 minutes or so extra so that the interior is properly cooked.
3. Meanwhile, preheat the oven to 240°C/gas mark 9.
4. When the ham's had its time (and ham it is, now it's cooked, though it's true Americans call it ham from its uncooked state) take it out of the pan (but do NOT throw away the cooking liquid) and let cool a little for ease of handling. (Indeed, you can let it cool completely then finish off the cooking at some later stage if you want.) Then remove the skin, leaving a thin layer of fat. Score the fat with a sharp knife to make fairly large diamond shapes, and stud each diamond with a clove. Then carefully spread the treacle over the bark-budded skin, taking care not to dislodge the cloves. Gently pat the mustard and sugar onto the sticky fat. Cook in a foil-lined roasting tin for approximately 10 minutes or until the glaze is burnished and bubbly.
5. Should you want to do the braising stage in advance and then let the ham cool, clove and glaze it and give it 30-40 minutes, from room temperature, at 180°C/gas mark 4, turning up the heat towards the end if you think it needs it.

Additional information - for gluten free switch the English mustard powder for a gluten free mustard, such as Dijon.

Notes:

I don't throw the skin away. Instead I put it on baking paper on a baking tray with loads of salt. I then cover it with more baking paper and another baking tray and put in an oven until it becomes crispy. Ham scratchings are the treat before the glazed ham dinner.

After I have poached the ham I leave it to cool for 15 mins then take the skin off. A hot oven and about 20-30 mins seems to crisp them up a treat. The baking paper and two baking trays are needed otherwise they pop around everywhere and curl up. This way they stay nice and flat.

Spanish Baked Beans

You can adjust from vegetarian to meaty by adding up to 8 oz (225 g) dry chorizo sausage or a piece of lean smoky bacon or smoked turkey thigh. While you're at it, we recommend soaking and simmering dried beans. The sodium count is lower than that of canned beans, even if they're drained and rinsed.

Ingredients

• 1/3 cup (75 mL) extra-virgin olive oil
• 4 cups (1 L) sliced Spanish onion, (1 large)
• 4 cloves garlic, sliced
• 2-1/2 tsp (10 mL) smoked sweet paprika or sweet paprika
• 3 (19 oz/540 mL each) navy beans, drained and rinsed
• 1 can (28 oz/796 mL) diced tomatoes
• 1-1/2 tsp (7 mL) salt
• 1 bay leaf
• 1 tsp (5 mL) dried rosemary

Preparation

In large skillet, heat oil over medium heat; cook onion, garlic and paprika, stirring often, until onions are softened, about 10 minutes. Transfer to slow cooker.

Stir beans, tomatoes, salt, bay leaf and rosemary into slow cooker.

Cover and cook on low until bubbly and thickened enough to scoop, about 6 hours. Discard bay leaf.

Source : Canadian Living New Slow Cooker Classics

Chunky Beef and Chickpea Chili

With lots of spice and chunks of beef, it's no wonder that this comforting, nourishing chili is a big favourite.

• 1 tbsp (15 mL) vegetabIe oil
• 2 lb (907 g) stewing beef, cut in 1/2 inch cubes
• 2 onions, chopped
• 2 carrots, chopped
• 2 stalks celery, sliced
• 1 can stewed tomatoes
• 1 can chickpeas, drained and rinsed
• 1 cup (250 mL) beef stock
• 1 can tomato paste
• 2 tbsp (30 mL) chili powder
• 1 tsp (5 mL) ground cumin
• 1 tsp (5 mL) dried oregano
• 3/4 tsp (4 mL) salt
• 1 sweet red pepper, chopped

Preparation

In large nonstick skillet, heat vegetable oil over medium-high heat. Brown stewing beef, in batches.

Transfer to 18- to 24-cup (4.5 to 6 L) slow-cooker. Add onions, carrots, celery, tomatoes, chickpeas, beef stock, tomato paste, chili powder, ground cumin, dried oregano and salt.

Cover and cook on low for 8 to 10 hours or until meat and vegetables are tender.

Stir in red pepper. Cook on high for 15 minutes.

Stove-top Stew: 
Brown beef in Dutch oven. Add onions, carrots, celery, tomatoes, chickpeas, beef stock, tomato paste, chili powder, ground cumin, dried oregano, and salt ; cover and simmer over medium-low heat for 1 to 1-1/2 hours or until meat is tender.

Increase heat to medium; stir in red pepper and cook for 15 minutes.

Soy-Glazed Chicken Hot Pot

Soy sauce is key to the flavour and colour of this dish. To cut extra salt, we have chosen sodium-reduced soy sauce rather than regular and gone a step further with sodium-reduced chicken broth. This cuts the sodium by more than half.

2 tsp vegetable oil
8 chicken thighs
1 cup mushrooms, halved
1 onion, sliced
1 piece ginger, peeled and sliced
2 cloves garlic, minced
pinch hot pepper flakes
1 cup chicken stock
1/4 cup sodium-reduced soy sauce
1 tbsp granulated sugar
3 tbsp cornstarch
1 sweet yellow or green pepper, chopped

1. In a large skillet, heat oil over medium-high heat. Brown chicken, in batches if necessary. Transfer to slow cooker.

2. Drain fat from skillet. Fry mushrooms, onions, ginger, garlic and hot pepper flakes over medium heat, stirring occasioanlly, until onion is softened, about 5 minutes. Scrape into slow cooker.

3. Add chicken broth, soy sauce and sugar to skillet. Bring to boil, scraping up brown bits from the bottom of the skillet. Scrape into slow cooker. Stir to combine.

4. Cover and cook on low until juices run clear when chicken is pierced, about 4 to 5 hours. Skim off fat. Move chicken and vegetables to one side.

5. In a small bowl, whisk cornstarch with 1/4 cup water; whisk into liquid in slow cooker. Stir in yellow pepper. Cover and cook on high until thickened and pepper is tender-crisp, about 15 minutes.

Make ahead: Let cool for 30 minutes. Refrigerate, uncovered, in airtight containers until cold. Cover and refrigerate for up to 1 day or freeze for up to 1 month.

Moroccan Chicken Thighs with Chickpeas and Cumin

• 2 16-ounce cans chickpeas, rinsed and drained
• 1 15-ounce can whole plum tomatoes, drained and cut into 1-inch cubes
• 1 large red bell pepper, seeded and cut into 1-inch squares
• 1 medium-size red onion
• Chopped 1/4 cup golden raisins
• 2 tablespoons tomato paste
• 2 tablespoons water
• 1/2 teaspoons ground cumin
• Pinch of paprika
• 4 boneless, skinless chicken thighs, cut into 1-inch cubes
• 2 tablespoons creamy peanut butter, almond butter, or cashew butter
• 1/4 tsp cayenne (optional)

• DIRECTIONS

  • 1
    Put the chickpeas, tomatoes, bell pepper, onion, raisins, tomato paste, water,cumin, and paprika in the slow cooker; stir well. Scatter the chicken on top. Coverand cook on LOW until the chicken is tender and cooked through, 6 to 7 hours.
  • 2
    Stir in the nut butter. Serve hot over the couscous, garnished with the cilantro.

  NOTES

  Serve over hot cooked couscous or brown rice. Garnish with chopped fresh cilantro. Serve this with a salad with sliced fresh oranges and radishes.

  Source: (Not Your Mother’s Slow Cooker Cookbook)

Indonesian Chicken in Peanut Sauce

This quick, saucy chicken dish is characteristic of Southeast Asian cooking, which pairs peanuts so deliciously with chicken. Serve with plenty of rice.

Ingredients

• 8 skinless chicken thighs
• 5 carrots, thickly sliced
• 2 onions, chopped
• 2 cloves garlic, minced
• 1-1/4 cups (300 mL) water
• 3/4 cup (175 mL) smooth peanut butter
• 1/4 cup (60 mL) soy sauce
• 1/2 tsp (2 mL) ginger
• 1/4 tsp (1 mL) hot pepper flakes
• 1 cup (250 mL) frozen peas
• 1 tsp (5 mL) white wine vinegar
• 2 green onions, sliced
• 1/2 cup (125 mL) chopped unsalted peanuts

Preparation

Arrange chicken in Dutch oven; top with carrots, onions and garlic.

Whisk together water, peanut butter, soy sauce, ginger and hot pepper flakes; add to pan.

Cover and cook in 350°F (180°C) oven for about 1-1/2 hours or until juices run clear when chicken is pierced.

Stir in peas and vinegar; let stand, covered, for 5 minutes. Serve garnished with green onions and peanuts.

Additional information :

Slow-Cooker Simmer
Use 16- to 24-cup (4 to 6 L) slow cooker. Cook all but peas and vinegar on Low for 4 to 6 hours, or cook on High for 2 hours. Add peas and vinegar; cook on Low for 10 minutes. Garnish as directed.

Source : © CanadianLiving.com

Miso Butter Brussels Sprouts

Here's another experiment with brussels sprouts.

INGREDIENTS

• Brussels sprouts, small & firm – 1 lb.
• Butter – 1 tbs.
• Red miso paste – 1 tbs.
• Olive oil – 1 tbs.
• Lemon – ½

MAKE

1. Preheat oven to 500 degrees
2. Rinse brussels sprouts and trim the ends (the stem part) and remove any outer leaves that look damaged or just don’t look that fresh. Slice them in half
3. Toss brussels sprouts with 1 tbs. of water and a generous dash of salt and pepper. Place brussels sprouts, cut-side down in a rimmed baking sheet / baking pan. Cover with foil and bake for 10 minutes
4. When brussels sprouts are in the oven melt butter and mix with red-miso paste and oil. Toss with brussels sprouts after they’ve baked for 10 minutes. Put back in the oven without foil. Roast for 10 to 12 minutes
5. Toss finished brussels sprouts juice from ½ a lemon and more salt and pepper as needed

SMARTS

1. These are best prepared for serving. If you prepare them ahead, they’ll lose their crisp
2. Serve finished brussels sprouts with your favorite nuts . . . cashews, walnuts, pine nuts all taste great
3. Vegan? Skip the butter and just use olive oil

Tomato & Garlic Pasta

This recipe is from the Chez Panisse Vegetable cookbook.

3 ripe tomatoes 

3 cloves garlic

1 small bunch parsley or basil (I use both)

1/2 cup fruity extra-virgin olive oil

3/4 pound pasta

Salt and pepper

Put a big pot of water on to boil.

Cut out the stems from and then dice the tomatoes. Chop the garlic. Chop the herbs. Have everything ready to go next to the stove.

Cook the pasta in the salted boiling water.

Heat the olive oil in a heavy-bottomed pan, until hot but not smoking. Add the garlic and stir. Immediately add the tomatoes, so the garlic does not brown at all. Stir and then add the chopped herbs. Cook for a few minutes, until the tomatoes are warmed through. Season to taste with salt and pepper and toss with the cooked and drained pasta.

Serves 4

Bean & Quinoa Curry Soup

I love this soup as it has a subtle curry flavour. The hubby also liked it.

As the weather gets cold and the snow starts to fall, why not snuggle up with a bowl of comforting soup that will warm and soothe your soul? There’s nothing quite like coming in from the cold outdoors to a warm bowl of soup and hunk of whole grain bread.  This holiday soup will also boost your immune system during a time when we are indoors more often, and at heightened risk for catching a cold or flu. 

The unique blend of spices is what really sets this soup apart from the rest. Saffron is high in antioxidants and a good source of minerals like copper, potassium, calcium, manganese, iron, selenium, zinc, and magnesium. Turmeric spice, found in curry powder, is a powerful anti-inflammatory high in manganese, iron, B6, and fibre. Cinnamon is also well-known for its beneficial effect on blood sugar and it’s believed to improve energy, vitality, and circulation. 

Combine these powerhouse spices with an array of vegetables like carrots, onion, spinach, and zucchini and you have one healthy soup for the soul…and entire body! Think of it as chicken soup for the soul, only with a healthier, modern twist.

Holiday soup for the soul

Red quinoa, a gluten-free complete protein source, adds a beautiful pop of red to this festive soup. Toss in some chopped zucchini and spinach and you have a red and green holiday soup that will steal the show at your next holiday dinner. This soup tastes even better the next day after the flavours develop.
Yield: 8-10 cups

Ingredients:
1 tbsp extra virgin olive oil 
1 medium sweet onion, finely chopped 
3 cloves garlic, minced 
1 large carrot, peeled and chopped 
1 medium zucchini, chopped 
1 vegetable bouillon cube + 6 cups boiling water (or use 6 cups vegetable broth)
One 15-ounce can diced tomatoes 
1/2 cup red quinoa, uncooked 
1.5-2 cups cooked black beans, drained and rinsed (about one 15oz can) 
1 tsp good-quality curry powder 
Pinch or two of ground cinnamon 
Pinch of ground nutmeg 
2 cups baby spinach leaves, well rinsed and roughly chopped 
1/2 tsp kosher salt, to taste 
Freshly ground black pepper, to taste 
Pinch of saffron threads 
 
Directions: 
1. Heat the oil in a large soup pot over low-medium heat. Add the chopped sweet onion and garlic and sauté until translucent, about 5 minutes. Add the carrots and zucchini and continue to sauté for about 5-7 minutes.

2. Place your bouillon cube into a medium sized bowl. Boil 6 cups of water and pour over the bouillon cube. Stir well to dissolve. Alternatively you can use 6 cups of vegetable broth. 

3. Add bouillon mixture (or broth), tomatoes, red quinoa, black beans, spices, and seasonings. Bring to a boil and then simmer gently, uncovered, for 15 to 20 minutes.

4. Add the roughly chopped spinach, stir well, and cover. Simmer on low for about 15-20 minutes. The longer you cook it the more the flavours will develop. Taste test and adjust seasonings if necessary. Garnish with nuts of choice if preferred. 

Angela Liddon is the creator of Oh She Glows, a popular healthy vegan recipe website receiving over 1.6 million page views a month, and one of Chatelaine's Women of the Year 2011. Angela’s passion for healthy vegan food is contagious and she’s eager to show others that vegan (and often gluten-free) food can blow your taste buds away.

Arroz Congri (Cuban Rice and Black Beans)

Here's another recipe from SkinnyTaste that I would like to try.

Arroz Congri (Cuban Rice and Black Beans)
Gina's Skinny Recipes
Servings: 5 • Serving Size: 1 cup • Old Points: 5 pts • Points+: 6 pts
Calories: 258.2 • Fat: 2.3 g • Carb: 49.4 g • Fiber: 6.6 g • Protein: 9.8 g

• 2 tsp olive oil
• 1/2 cup chopped green bell pepper, chopped
• 1/2 cup chopped red bell pepper, chopped
• small onion, chopped
• 2 cloves garlic, minced
• 1 cup uncooked long grain rice
• 15 oz can black beans (don't drain)
• 1 1/2 cups water
• 1/2 tsp cumin
• 1 bay leaf
• pinch oregano
• salt and pepper to taste

In a heavy medium sized pot, heat oil on medium heat. Add onions, peppers and garlic and saute until soft, about 4-5 minutes.

Add rice, beans, water, cumin, bay leaf, oregano and salt and pepper.

Simmer on medium-low heat, stirring occasionally, until the rice absorbs most of the water and just barely skims the top of the rice.

Cover, reduce heat to low, and simmer 20 minute (don't peek). Make sure you have a good seal on your cover, the steam cooks the rice. After 20 minutes, shut flame off and let it sit, covered another 5 minutes (don't open the lid).

Black Bean Burger with Chipotle Mayonnaise

I've always wanted to try one of the veggie burger recipes and I finally got to do it a few weeks ago. The first time we had the burgers, I didn't make the mayonnaise so they weren't a hit with my 2 boys but when we ate them the following week, they gave the burgers a thumbs up. I should put less chipotle though since the sauce was a bit too spicy for us.

These cook best if frozen so plan to make them ahead and cook as needed. You can even double the batch to keep them on hand whenever you need them.

To store them in your freezer, freeze them on wax paper until they set, about 2 hours, then transfer them into containers. Vegetarian, High in Fiber, and Gluten Free if using GF oats (excluding the bun). I highly recommend making them exactly as written, don't change a thing!

For the Spicy Chipotle Mayo:

• 3 1/2 tbsp light mayonnaise (Hellman's)
• 1 tbsp canned chipotle in adobo sauce

For the Black Bean Burgers:

• 16 oz can black beans, rinsed and drained
• 1/2 red bell pepper, cut into 2 inch pieces
• 1/2 cup chopped scallions
• 3 tbsp chopped cilantro
• 3 cloves garlic, peeled
• 1 jumbo egg
• 1 tbsp cumin
• 1/4 to 1/2 tsp kosher salt
• 1 tsp hot sauce
• 1/2 cup quick oats (use gf oats for gluten free)

• 4 whole wheat 100 calorie buns (Martin's)*
• 1 small hass avocado, sliced thin

Combine mayonnaise and chipotle, set aside.

Dry the beans well after washing, extra moisture keep the burgers from sticking. In a medium bowl, mash beans with a fork until thick and pasty.

In a food processor, finely chop bell pepper, cilantro, onion, and garlic, then add oats, then eggs and spices. Then stir into mashed beans.

Divide mixture into four patties (using slightly oiled hands helps) and place them onto a flat surface covered with wax paper. (If it's too wet, chill the mixture 30 minutes in the refrigerator or add another tablespoon of oats) 

Freeze at least 2 hours before cooking or keep frozen until ready to cook.

Heat a lightly sprayed skillet to medium heat and cook frozen burgers about 7 minutes on each side.

If grilling, preheat grill over medium heat, and lightly oil a sheet of aluminum foil; grill 7-8 minutes on each side or you can bake in the oven at 375° on a lightly oiled baking sheet.

Roasted Broccoli and Cauliflower with Lemon and Garlic

I had a bag of frozen mixed broccoli and cauliflower which I used to make this recipe. I steamed the vegetables for a few minutes before roasting it and since I didn't have lemons, I used frozen lemon zest. I also added some cheese before serving the dish.

Broccoli, cauliflower, and lemons are all rich in vitamin C, and garlic adds antioxidants.

• 1 head broccoli (about 1 pound), broken into 1-inch florets, stalks peeled and thinly sliced
• 1 large head cauliflower (about 2 pounds), broken into florets
• 3 tablespoons olive oil
• 4 garlic cloves, thinly sliced
• 2 lemons, thinly sliced
• Coarse salt and ground pepper
• 
  

Preheat oven to 475 degrees (or lower?). On two rimmed baking sheets, toss broccoli and cauliflower with oil, garlic, and lemons; season with salt and pepper. Roast until vegetables are browned and tender, 25 to 30 minutes, rotating sheets from top to bottom and tossing vegetables once halfway through.

Smoky Pork or Beef Stew

This is the first recipe I tried from Canadian Living's The Slow Cooker Collection. I ended up not cooking it in a slow cooker.

Paprika, which gives this stew a goulash flavor, is available in many forms these days: smoked, unsmoked, sweet, bittersweet and hot. For the smocked, you may have to go to a specialty food store, but more and more supermarkets are stocking this Spanish specialty. Once you have a tin of it, you'll find yourself using it whenever you want to give a whiff of sweet or hot peppery smoke to a dish, whether it's eggs, fish, poultry, legumes or meats. This stew is delightful topped with sour cream, and served with egg noodles and tender-crisp green beans.

2 onions, sliced
2 cloves garlic, minced
2 lb (1 kg) boneless pork shoulder blade roast or beef stewing cubes
1/2 cup (125 ml) salsa or tomato sauce
2 tbsp packed brown sugar
2 tbsp Worcestershire sauce
1 tbsp smoked or regular sweet paprika
1 tsp dried oregano
1/2 tsp dry mustard
1/2 tsp salt
1/4 tsp pepper
3 tbsp all-purpose flour

Place onions and garlic in slow cooker. Trim pork and cut into 1-inch cubes; place on onion mixture.

Combine 1 cup (250ml) water, salsa, sugar, Worcestershire sauce, paprika, oregano, mustard, salt and pepper; pour into slow cooker. Stir to combine.

Cover and cook on low until meat is fork-tender, about 6-7 hours. Skim off fat. Move meat and vegetables to one side of slow cooker.

In small bowl, whisk flour with 1/4 cup (50ml) cold water; whisk into liquid in slow cooker. Stir to redistribute ingredients.

Cover and cook on high until sauce is thickened, 10-15 minutes. (Make ahead: Let cool for 30 minutes. Refrigerate, uncovered, in airtight containers until cold. Cover and refrigerate for up to 3 days or freeze for up to 1 month.)

Per each of 6 servings: about 187 cal, 22g pro, 4 g total fat (2g sat fat), 15 g carb, 2 g fibre, 64 mg chol, 453 sodium, % RDI: 4% calcium, 18% iron, 6% vit A, 5% vit C, 10% folate.

Easy Candied Walnuts

One of my partner's favourite salad at Nordstrom comes with candied walnuts and he's prepared a similar dish at home several times. I discovered this recipe from the Nordstrom cookbook that I would like to prepare soon seeing that I have a bagful of walnuts in the fridge!

1 large Egg White
2 1/2 cups Walnuts (about 10 oz)
3/4 cup firmly packed brown sugar

1. Preheat the oven to 325 degrees F. Then, in a bowl, whisk the egg white to a semi-firm peak (so that there is NO liquid left in the bowl).
2. Fold in the walnuts and the brown sugar until well coated.
3. Then spread the nuts on a cookie sheet that is lined with a silpat, parchment paper, or is prepared with a nonstick spray. Try to somewhat separate the walnuts so that they don't bake into a giant clump.
4. Bake in the preheated oven for 12 to 14 minutes. Immediately loosen them from the baking sheet and let them cool on a plate. (They only take about 30 seconds to cool and crunch up on the plate before they are ready to be used in the salad)

Smoky Black Bean Stew

Here's another recipe from Runner's World.

A single cup of black beans packs 15 grams of fiber, plus an equal amount of muscle-building protein. Natural high-fiber foods help promote fullness. That can help reduce caloric intake at meals and curb cravings throughout the day. Recent research hows that the compound that gives hot peppers their fiery kick may also boost calorie-burning and temper appetite, helping lower your calorie intake.

Heat 2 teaspoons canola oil in a pot. Cook 1 diced onion and 1 sliced carrot for 5 minutes. Add two 15-oz cans drained black beans, one 28-oz can diced tomatoes, 1-1/2 cups vegetable broth, 1 cup sliced roasted red pepper, 1 tablespoon minced canned chipotle pepper in adobo sauce, 1 teaspoon cumin, and salt and pepper. Simmer 20 minutes. Stir in zest of 1 orange and 1 tablespoon fresh thyme. Serve with diced avocado.

Creamy Cocoa Oatmeal

Here's a recipe I prepared for breakfast today from Runner's World.

Stick-to-your-ribs steel-cut oats are packed with betaglucan. According to a 2011 Nutrition Journal study, this soluble fiber an help slash LDL (or so-called bad cholesterol) levels. Research shows cocoa antioxidants help relax blood vessels, ease blood pressure, and improve circulation. Ground flaxseed is rich in omega-3s, which reduce inflammation in arteries.

In a pot, boil 1-1/2 cups steel-cut oats, 2 cups water and 2 cups milk. Simmer 15 minutes. Stir in 1 mashed banana, 3 tablespoons ground flaxseed, 1-1/2 tablespoons cocoa, 1 teaspoon cinnamon, 1/4 teaspoon nutmeg, and 1 cup water. Cook 10 minutes. Add 1/3 cup walnuts and 1/3 cup dried tart cherries (I used cranberries). Serve with maple syrup and blueberries.

Asparagus with Sweet & Sour Sauce

Asparagus, 300g bag frozen
2 tbsp vegetable oil
1 clove garlic, minced
1 tbsp chopped fresh ginger root
2 tbsp water, vegetable or chicken stock

Sauce:
1/4 cup orange juice
2 tbsp rice vinegar
1 tbsp soy sauce
1 tbsp brown sugar
3/4 tsp cornstarch
1/2 tsp sesame oil

Garnish: 2 tsp plain or toasted sesame seeds

1. In a large non-stick skillet or wok, heat oil over medium-high heat. Add garlic and ginger and stir-fry for 30 seconds or until softened.
2. Add asparagus spears and water. Cover and cook for 4-5 minutes or until just tender.
3. Meanwhile, in a small bowl, whisk together orange juice, rice vinegar, soy sauce, sugar, cornstarch and oil.
4. With slotted lifter, remove asparagus to a serving dish. Pour sauce into juices in saucepan. Cook, stirring for 2-3 minutes or until thickened. Pour sauce over asparagus. Sprinkle with sesame seeds.