Jan 10, 2017
Start your day with this wholesome hot porridge that will give you lasting energy throughout the morning. Seasoned with pumpkin pie spice, and lightly sweetened with honey, this oatmeal is a hit with the kids, and because it is a good source of Vitamin A, iron, beta-carotene, and fiber, you can feel good about serving it up!
Ingredients
1/2 cup rolled oats
1 cup milk
1/3 cup pumpkin puree
1/2 tsp pumpkin pie spice
1-2 tsp honey (or brown sugar or agave nectar)
Walnuts, optional
Directions
Add oats, milk, pumpkin puree, pumpkin pie spice, and honey to a medium-size pot. Cook over medium heat, stirring constantly until all liquid is absorbed (about 5 minutes). Garnish with walnuts, and drizzle with honey, if desired.
Jan 10, 2017
This velvety-smooth salmon soup is easy to make and perfect for chilly nights. If you want to cut the fat use low-fat milk instead of the cream and skip the bacon. Either way, this soup is sure to hit the spot on a cool winter day.
Preparation time: 10-15 minutes ¦ Cooking time: 30 minutes ¦ Makes: 6 servings
Ingredients
4 slices bacon, chopped
1 small onion, chopped
1 celery stalk, finely chopped
2 cups of sliced carrots
1 1/2 cups chopped potatoes
2 Tbsp olive oil
1 lb of fresh salmon fillet, skin removed, cut into bite size chunks
5 cups of fish or vegetable broth
1 cup of half and half cream
1/2 tsp salt
1/4 tsp ground white pepper
Fresh or dried dill
Directions
1. In a skillet render bacon until crisp. Remove with a slotted spoon to drain on a paper towel.
2. In a large pot, heat olive oil over medium heat. Add chopped onion and celery, cook until tender; about 5 minutes. Add the carrots and the potatoes. Cook for 10 minutes.
3. Add stock; stir. Add a few sprigs of fresh dill (or 1/4 tsp dried dill) and bring the soup to a boil.
4. Once the soup is boiling, add salmon. Reduce heat, and cook for 3-4 minutes.
5. Stir in cream, cooked bacon bits, salt, and pepper. Bring to a simmer for about 2 minutes.
6. Ladle soup into bowls and garnish with dill.
Note: If you prefer your soup a little thicker, just add a few tablespoons of flour after step 2. Add stock slowly and stir constantly until broth has thickened.
Jan 10, 2017
Beef & Barley Soup
Honey Sweet Chili Chicken
Sweet & Sour Grouper
Garlic Chicken
BBQ Pork Ribs
Fried Chicken
BBQ Chicken Wings
Spicy Chicken Wings
Leg of Lamb
Chicken Tenders
Garlic Mussels
Mac-n-Cheese
Starches & Veggies
Salad Bar
Jan 9, 2017
Beef Stuffed Peppers
Baked Salmon
Roast Beef
Lemon Pepper Chicken
Fried Chicken
Pork Chops
Fried Chicken Wings
BBQ Chicken Wings
Buffalo-Style Tenders
Mac-n-Cheese
Starches & Veggies
Salad Bar
Fish Chowder
Jan 9, 2017
By Stephanie Simons,
Head Pharmacist,
Lindo’s Pharmacy in Devonshire
Every January many of us sit down and make commitments to ourselves and to each other about how we will better ourselves in the coming year. And year after year, many of these resolutions concern our weight and our overall health. But what do we need to do in order not only to make a real, positive change in our lives but also to stick to these resolutions? Here are some of my tried and tested tips.
One of the first steps in ensuring that you are at your healthiest is to make sure to get the vitamins that you need. If you are not already doing so, make a multi-vitamin part of your daily routine. I recommend Centrum, One-A-Day, Multibionta or one of the Vitabiotics products (Wellwoman and Wellman). Children can benefit, too, with child-friendly brands such as Flintstones, Yummi Bears, Wellkid or Rainbow Light. Making sure you get your vital vitamins will reduce your chances of sickness and can improve your energy levels.
Make a multi-vitamin part of your daily routine to supplement any nutritional deficiencies in your diet.
Another simple fix for your health and weight is to take stock of how much you are eating. What many people are guilty of, knowingly or not, is overindulging in their portion sizes. It is generally recommended that your plate should contain a mix of proteins, starch and vegetables. You should aim to make sure that your plate has an assortment of colours: get greens in your salad, orange and red in your carrots and beets and white meat on your plate, for instance. Your protein portion should be about the size of a deck of cards.
It is important to not only set goals for yourself, but to set realistic and perceivable ones: for instance, losing one to two pounds a week or reducing your cholesterol a certain number of points each month. This will give you something achievable and satisfying to work toward.
These small goals can also be more effective than bigger, more vague ones. Instead of pledging to drop three dress sizes in a year, promise yourself that you will exercise at least four times per week, or that you will have at least five portions of fruit and vegetables every day.
You can make small but significant changes to your everyday routine that will pay dividends over time. Some suggestions:
- Take the stairs rather than elevator whenever you can.
- Walking short distances rather than taking the car.
- Take healthy snacks to work with you and do not tempt yourself with unhealthy snacks by simply not buying them.
- Include at least one piece of fruit or vegetable with every meal.
- Drink water in place of sugary sodas.
Rule out absolutes: telling yourself that you will give up all unhealthy indulgences will only make you miserable in the short term and lead to failure in the long term. Allow yourself a ‘treat’ once a week, whether it be your favourite fish sandwich or a slice of chocolate cake. And remember, it’s much easier to exercise self-restraint if your favourite unhealthy snacks are not within reach: avoid having them in your cupboards or fridge.
One trick that you might find helpful is that if you feel an intense craving for something, make yourself wait for twenty minutes. You will be surprised how often the craving passes. If your sweet tooth absolutely won’t be denied, try a few squares of dark chocolate instead of more processed candy. Herbal and fruit teas can also help for when you need a little sweetness.
It is important whenever you make a lifestyle change to do so gradually: don’t starve yourself, don’t exhaust yourself. Remember that being your best self-means allowing yourself some happiness and enjoyment in life’s small pleasures.
Stephanie Simons is the head pharmacist at Lindo’s Pharmacy in Devonshire. She earned her Bachelor of Science in Pharmacy at Massachusetts College of Pharmacy and has been practicing for over 20 years. She is a registered pharmacist with the Bermuda Pharmacy Council and is a member of the Bermuda Pharmaceutical Association.
