This salad is full of colour, packed with flavour, and loaded with nutrition. It not only looks good it is delicious too! Just call it one amazing SUPER SALAD!
Quick Nutrition Facts:
Edamame
Edamame weighs in at about 120 calories per 1/2 cup serving, 9 grams of fiber, 2.5 grams of fat, 11 grams of protein, and contains around 10% of your daily recommended allowance of vitamins C and A.
Kale
The highly touted superfood kale packs about 33 calories per cup, 0g fat, 1g fiber, 2g protein and boasts a whopping 206% DV of Vitamin A and 134% DV of Vitamin C! Kale also provides 9% DV of potassium which may help lower blood pressure, 9% DV calcium which helps build strong bones and teeth, and 10% Vitamin B-6 which helps maintain healthy brain and nerve function.
Cherries
The skinny on cherries… they are rich in antioxidant anthocyanin compounds which may help lower the risk of cardiovascular conditions, diabetes and even Alzheimer’s. Cherries also help reduce the pain and inflammation of arthritis and gout.
Need a good night’s sleep? Eat sweet cherries! Cherries are one of the few sources of melatonin – a hormone that regulates sleep cycles. And while cherries may not possess the wow factor of kale they are fat, cholesterol and sodium free, contain only 90 calories per cup, pack 3 grams of fiber – which aids in digestion, lowers cholesterol, controls blood sugar, and can help with weight loss), and offer 16% DV of vitamin C per cup.
Cherry Tomatoes
Cherry tomatoes are miniature versions of traditional tomatoes and they are just as nutritious. There’s 1.3g protein, 1.8g fiber and 20mg vitamin C in 1 cup of cherry tomatoes. They are low in sodium, fats and cholesterol and are a very good source of Vitamin A, Vitamin K, Potassium and Manganese. In addition, cherry tomatoes contain lycopene, an antioxidant that lowers your risk of certain diseases caused by cellular damage.
Kale, Edamame & Cherry Salad
Ingredients
4 cups fresh kale, washed, chopped
2 cups frozen edamame (shelled)
1/2 cup fresh cherries, pitted and sliced in halves (note: you can substitute with dried cherries)
1/2 cup fresh cherry tomatoes, sliced in halves
2-3 tablespoons vinaigrette (your choice)
Directions
Combine all ingredients, lightly toss with vinaigrette and serve.
As with most cruciferous vegetables, one of the best ways to cook them in order to intensify their subtle flavor, and create an easy but “sophisticated” crowd-pleaser, is to roast them in dry heat. The end result will be cauliflower that tastes nutty and lightly sweet. This is a sure way to get children to eat an extra heaping of finger licking good veggies.
Recipe from Ishmir Savory
Vegan Chef & Holistic Nutrition Health Coach
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Makes: 4 – 6 servings
Ingredients
1 large head of cauliflower
3 Tablespoons extra-virgin olive oil
3 garlic cloves, minced
Juice and zest of ½ lime
½ teaspoon cumin powder
¼ teaspoon onion powder
1 teaspoon paprika powder
½ cup chopped fresh parsley
Sea Salt
Freshly ground peppercorns
Directions
Wash the cauliflower under running water and shake off excess water. Remove the outer leaves from the cauliflower stem. If necessary, cut the extra stalk off to ensure the crown can sit evenly on your cutting board. Cut the crown in half and then cut each half in quarters. You find that some florets will become loose. That’s fine, add them to a mixing bowl. Using the tip of your knife remove the florets from the stem and add to the mixing bowl.
Line a baking sheet with parchment paper and preheat your oven to 425˚F.
In a small bowl whisk together the olive oil, minced garlic, lime juice and zest, parsley, cumin, paprika, and onion powder until combined well.
Pour the mixture over the cauliflower and lightly toss until evenly covered with seasoning.
Place the cauliflower on the baking sheet in a single layer. Be sure to leave enough space between each floret to ensure even roasting.
Roast for 15 – 20 minutes or until the florets are golden brown and crispy on the edges.
For more information on holistic nutrition visit savory-vitality.com or Email:
Shake up the flavour of traditional cod fish cakes by adding fresh salmon. Serve with tartar sauce and lemon wedges or slices. Better yet, do it Bermuda style – sandwich them inside a warm hot cross bun!
Prep time: 20 min • Chill Time: 30 min • Cook Time: 40 mins
Makes: 6 servings
Crispy and golden brown on the outside and moist and delicate on the inside, salmon & cod fish cakes, served along with a fresh garden salad, are a delicious and light favourite for Spring.
Ingredients
6 large potatoes, cut into wedges
8 Tablespoons butter
1 lb salmon fillet, skin removed
1 lb cod fish
Pinch of McCormick Grill Mates Montreal Chicken Seasoning
1 small sweet onion, or Bermuda onion, finely chopped
1 tablespoon fresh parsley, finely chopped
1 tablespoon fresh chives, finely chopped
1 tablespoon fresh dill, finely chopped
3 garlic cloves, minced
Salt & freshly ground black pepper
Flour, for dredging
Oil, for frying
Lemon slices, for garnish, if desired
Directions
Soak cod fish overnight. Drain and rinse with fresh water. Refill pot with water and cook on medium-high heat on stove top. Drain water and flake fish.
Add potatoes to a large pot of slightly salted water. Bring to boil. Reduce heat and cook until potatoes are tender; about 15-20 minutes. Drain potatoes and mash thoroughly. Add 4 tablespoons butter and season with salt and pepper.
Season salmon with a pinch of McCormick Grill Mates Montreal Chicken Seasoning and broil, turning once, until cooked; about 3-4 minutes each side. Remove from oven and flake into chunks.
In a saute pan, add the remaining butter, chopped onion, chives, dill, parsley and garlic. Saute until onion in translucent. Add to potato mixture. Gently stir in flaked fish. Cover and chill 30 minutes in the refrigerator.
Remove fish cake mixture from fridge. Form cakes, dredge lightly in flour and shake off any excess. Heat oil in skillet and fry cakes for 3 to 4 minutes on each side until golden brown. Drain on paper towels.
Serve with tartar or dill sauce, and sliced lemon.
A moist, sweet cake studded with cherries. No pitting required. This no fuss recipe uses Musselman’s® Cherry Pie Filling so it’s easy to make. Enjoy served warm or cooled.
Cook time: 40 mins • Servings: 12
Musselman’s Cherry Pie Filling– Pasteurized – Gluten Free – Kosher
Ingredients
3 eggs, beaten
1 cup sugar
¾ cup cooking oil
1 ¾ cups all-purpose flour
3 teaspoons baking powder
½ teaspoon vanilla
1 dash salt
1 21-ounce can MUSSELMAN’S® Cherry Pie Filling
1 Tablespoon sugar
½ teaspoon ground cinnamon
Instructions
Preheat oven to 350°F.
Beat together eggs, sugar, oil, flour, baking powder, vanilla and salt. Spread 2/3 of the batter into a greased 13×9-inch baking pan.
Spread MUSSELMAN’S® Cherry Pie Filling on top of batter. Drop the remaining batter by spoonfuls on top of the pie filling layer.
Stir together the sugar and the cinnamon. Sprinkle over top of cake. Bake for 40 minutes or until a toothpick inserted near the center comes out clean.
Visit Musselman’s website for more great recipes your family and friends will love.
1. Circle the 2 participating Kellogg’s products on your current receipt. 2. Write your name and phone number on the back of the receipt. 3. Drop your receipt in the ballot box at BGA, 1 Mill Creek.
Draw dates:
Feb 9 • Feb 16 • Feb 23 • Mar 2 • Mar 9 • Mar 16 • Mar 23 • Mar 30 • Apr 6 • Apr 13
All entries will remain in the ballot box and will be eligible for the following weekly draws. Receipt dates must be current and within the promotion dates to be eligible. Promotion ends April 13, 2015.
Participating products include all Kellogg’s products of 4.4 oz or higher with the exception of Eggo Waffles and Kellogg’s Special K Shakes.
Employees of BGA and Lindo’s Group of Companies are not eligible for the promotion.
Instead of the traditional sautéed cabbage, I decided to add a few spices to create a twist in flavor and add additional health benefits. Fennel seeds add a sweet smell and taste, while cumin seeds add earthiness and mustard seeds add a light spicy pungent flavor. To aid in health, the highly revered turmeric known for its anti-inflammatory properties was added to this spice mix changing the cabbage to a yellow color.
Recipe from Ishmir Savory
Vegan Chef & Holistic Nutrition Health Coach
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Makes: 6 -8 servings
Ingredients
2 Tablespoons extra-virgin olive oil
½ teaspoon fennel seeds
¼ teaspoon cumin seeds
¼ teaspoon black mustard seeds
1 medium sweet onion, sauté sliced
3 large cloves of garlic, minced
½ teaspoon turmeric powder
1 large carrot, julienne
1 medium savoy cabbage head (1 – 1.5 lbs.), regular green and/or red can be substituted
½ cup lightly roasted cashews
Sea Salt
Cayenne Pepper
Directions
Remove coarse outer leaves of the cabbage. Cut in half then quarters to remove the core. Cut each quarter into fine shreds – or use a food processor, if available, to make things easier.
Heat the oil in a large stainless steel or cast-iron pan over a medium heat. When the oil begins to shimmer, toast the fennel, cumin and mustard seeds. When the mustard seeds begin to pop add the onion and garlic and sauté until the onion is translucent; approx. 3 -4 minutes.
Once the onions are cooked add the julienne carrots, turmeric, and a sprinkle of sea salt into the mixture and stir for another minute.
Add the cabbage to the pan with 3 – 4 tablespoons of water to prevent sticking and stir to evenly combine for a minute or two. Then cover the pan to allow the cabbage to steam. Lower the heat and cook for another 7 – 10 minutes or until the cabbage has cooked down to desired texture. (I personally like to have a little bit a crunch left in the cabbage). Taste the mixture and adjust seasonings if necessary with additional sea salt and cayenne. Stir in the lightly roasted cashews and serve!
For more information on holistic nutrition visit savory-vitality.com or Email:
Edamame
134% DV of Vitamin C! Kale also provides 9% DV of potassium which may help lower blood pressure, 9% DV calcium which helps build strong bones and teeth, and 10% Vitamin B-6 which helps maintain healthy brain and nerve function.
d even Alzheimer’s. Cherries also help reduce the pain and inflammation of arthritis and gout.
Cherry Tomatoes
