Stuffed with ground turkey, this recipe is a leaner, healthier take on traditional beef or sausage stuffed cabbage rolls. Serve alongside mashed potatoes or cauliflower for a delicious family meal.
Makes: 8 servings (2 rolls per serving)
Prep. time: 25 mins • Cook time: 1 hour 20 mins
Ingredients For the rolls:
1 pound lean ground turkey
16 leaves cabbage
1 cup water
1/2 cup long grain rice, uncooked
2 tablespoons olive oil
1/4 cup finely chopped white or yellow onion
1 clove finely chopped garlic
1 egg, beaten
2 cups carrots, julienne
For the sauce:
1 1/4 teaspoons salt
1 1/4 teaspoons ground black pepper
1 (15-ounce) can tomato sauce
2 tablespoons tomato paste
1 teaspoon Worcestershire sauce
1 teaspoon paprika
2 teaspoons lemon juice
2 tablespoons honey
1/2 teaspoon dried Italian Seasoning
Directions
In a pot, bring 1 cup water and rice to a boil. Reduce heat to low, cover and simmer for 20 minutes, or until rice is tender. Set aside.
Bring a pot of salted water to a boil over high heat. Boil cabbage leaves for 2 minutes, or just until tender. Remove, drain leaves and set aside.
In a separate bowl, whisk together the ingredients for the sauce — tomato sauce, honey, spices, lemon juice, tomato paste, Worcestershire sauce, and salt and pepper.
Heat oil in a skillet over medium heat. Add turkey and onion and cook until turkey is browned and onion is tender. Add garlic; stir and cook for another minute. Transfer mixture to a bowl and allow to cool slightly. Mix in cooked rice, egg and half the sauce.
Preheat oven to 350°F. Butter a 9×13-inch casserole dish. Sprinkle carrots evenly over the bottom of casserole dish.
Scoop about 2–3 tablespoons of the ground turkey mix into the center of each cabbage leaf. Roll up the leaves, tucking in the ends. Place cabbage rolls seam side down in the casserole dish on top of the carrots. Pour sauce over the rolls and cover.
Place casserole dish in oven and bake for 45 minutes. Remove cover and continue to bake for another 15 minutes. Remove from oven and allow to cool for 5 minutes. Serve with pan juice and carrots.
By Stephanie Simons, Head Pharmacist, Lindo’s Pharmacy in Devonshire
Getting your family to eat clean, healthy foods can be very difficult. But, it’s not impossible. March is National Nutrition Monday and it’s a great time to turn a new leaf in your family’s diet and incorporate proper nutrition into your routine for more sound eating habits.
Healthy eating is not about strict dietary limitations, staying unrealistically thin or depriving yourself of food. Rather, it’s about feeling great, having more energy and stabilizing your mood. It’s also important to have the whole family on board — well, to some degree. For instance, if you and your husband love green smoothies in the morning but your kids don’t like them, let them try fruit smoothies instead. Or substitute oatmeal for sugary cereals with a dab of peanut butter and a few chocolate chips!
If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. But generally, it’s best to consume healthy foods such as fruits, vegetables and whole grains on a daily basis.
Check out these tips, which will have your whole family eating healthy in no time!
Kid’s love pizza? No problem, just remember to sneak in those veggies. Add spinach, peppers, mushrooms, squash, onion, broccoli, or whatever suits your fancy. Chances are the kids won’t even notice they’re there.
Gradually make healthy swaps and stop buying junk.
Don’t announce to your family that you are making changes or that you won’t be buying certain foods any more. You’ll immediately get backlash. Just slowly start making healthier swaps and stop buying one unhealthy product at a time. For instance, buy whole-wheat pasta instead of regular refined-grain pasta but don’t mention it. Just cook it as you normally would. Your family will have no clue when you add tomato sauce!
Make flexible food rules.
Don’t make strict rules about what is and isn’t allowed in the house or what your kids can and can’t eat. Forbidding something only makes them want it more, and it can also give them hang-ups about food. Try to stick with the “everything in moderation” approach. Also, watch portion sizes and teach them to stop eating when they are full.
Most kids love to help out in the kitchen. Helping out mom or dad whilst learning about the importance good, nutritious food, and how to cook it, is a valuable life lesson.
Get the kids cooking.
Children are naturally curious so why not use that curiosity to your advantage. Get your kids in the kitchen next time you cook so that they can help you. Give your kids small responsibilities such as mashing the potatoes or grating cheese. This will serve as a lesson on nutrition and food safety but all they will think they are doing is helping mommy or daddy. Involving children in food preparation will help them take their nutrition in hand and encourage them to enjoy all of mealtime, not just eating.
Sneak in veggies.
This is an easy way to get instant results. If you child loves macaroni and cheese, add butternut squash puree to the cheese sauce. If he or she is a pizza fanatic, add sautéed spinach or kale to the pizza sauce and top with mozzarella cheese. You child will likely not even notice the vegetables but you will be happy knowing that your picky eater is getting nutrients!
Stay positive.
Yes, getting your family to eat healthy is the goal but try to remain positive throughout the process even if not every day is a success. Don’t walk around calling yourself fat or getting upset if the process is more difficult than you thought. Children are listening whether you realise it or not. A healthy lifestyle is a life-long journey, and you’re helping your family take their first steps.
These are just a few tips on getting your family on board the healthy eating train. Make it fun and don’t be surprised when your kids start to enjoy healthy foods! For more information on eating well, you can visit the Department of Health’s “Eat Well” resource at http://www.eatwell.gov.bm/portal/server.pt
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.
Who doesn’t love noodles, peanut butter, broccoli and tofu? Great ingredient collaboration for any meatless dinner night. Fried tofu worrying you? Not to worry, the marinating process will cook out all the excess unwanted fat. This dish is great for leftovers or a home-prepared lunch to take along to work the next day.
Recipe from Ishmir Savory
Vegan Chef & Holistic Nutrition Health Coach
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Makes: 4 – 6 servings
Wholesome ingredients – broccoli, carrots, red pepper, tofu, soba noodles, scallions, ginger, lime and herbs.
Ingredients
1 (12 ounce) package extra-firm tofu, cut into 1-inch dice
1 ½ – 2 cups of extra-virgin coconut oil for deep frying
1 Tablespoon plus 2 teaspoons Tamari
2 Tablespoons fresh ginger juice
1 broccoli crown cut in bite size florets
2 carrots, peeled and cut into matchsticks
1 (8 ounce) package of soba noodles
2 teaspoons sesame oil
½ cucumber, peeled, seeded and julienne
½ small red bell pepper, julienne
2 – 3 scallion (green) tops sliced on the diagonal
½ cup natural 100% peanut butter
¼ cup brown rice vinegar or 3 Tablespoons apple cider vinegar
1 Tablespoon maple syrup
½ fresh lime zest
1 fresh lime juiced
2 handfuls of fresh cilantro
Directions
To prepare the tofu, remove packaging and drain all the excess water. Wrap the tofu block in a paper towel and lightly squeeze to remove as much moisture as possible without breaking the block. Once most of moisture has been removed, cut the tofu into 1-inch cubes.
Melt the coconut oil in a medium sauce pot on medium-high and bring up to temperature. Once oil is shimmering place enough tofu in the pot so the tofu can cook evenly. Do not overcrowd. Allow to fry for 2 -3 minutes until lightly browned. Turn over using a spatula and cook and lightly brown on other side. Once cooked remove from the oil and allow to drain on paper towel or a brown paper bag. Repeat the process until all tofu cubes are cooked. Set aside and allow cooling.
Place the prepared tofu in a pot and add enough water just to cover the tofu. Then add 1 tablespoon of the tamari and 1 tablespoon of the freshly squeezed ginger juice and bring to a simmer. Allow to simmer for 15 minutes. This procedure will marinate the tofu and allow the excess coconut oil absorbed from deep-frying to cook out of the tofu. Strain the excess marinating liquid out of the tofu.
Fill another pot with water and bring up to boil and then add salt. Fill a separate bowl half full of water, ice and a little salt. Once the water is boiling add the matchstick carrots for 30 seconds to a minute and then remove with a slotted spoon and add to the ice-cool water to stop the cooking process. Repeat the same procedure for the cut broccoli florets.
In the same salted boiling water cook the noodles according to the package direction. Drain and rinse under cool water and then mix in the sesame oil on the cooked noodles to prevent them from sticking together and set aside.
To make the sauce add the peanut butter, vinegar, maple syrup, the remaining tablespoon of freshly squeezed ginger juice, remaining 2 teaspoons of tamari, juice of the lime, it’s zest, and cilantro in blender to food processor. Blend until smooth and creamy, adding 3 to 4 tablespoons of warm water to thin, if necessary.
In a mixing bowl, toss together noodles, cucumber, bell pepper, carrot, and peanut butter sauce. To serve, garnish with cilantro leaves and/ or sesame seeds!
Tip: If you are not consuming in one meal sitting, mix only what you intend on eating. Pack away remainder of the sauce in a separate container and mix with the noodle/ vegetable mixture when ready to eat again to prevent drying out.
For more information on holistic nutrition visit savory-vitality.com or Email:
The Government of Bermuda Department of Health’s EatWell Plate Dietary Guidelines encourage residents to make half their plate vegetables as part of a healthy and nutritious diet.
Lindo’s stores are joining the Ministry of Health’s Nutrition Services and the Well Bermuda Partners to celebrate Nutrition Month by featuring a locally grown vegetable each week during the month of March to support this year’s theme: “EAT MORE VEGETABLES”
This simple theme is designed to encourage residents to eat ½ their plate of vegetables according to the EatWell Plate guidelines for good health.
Each week we will feature a delicious, healthy recipe incorporating the vegetable as an ingredient by Bermuda’s own healthy eating guru, Ishmir Savory on our website. The featured vegetable of the week will also be offered on the menu at our Devonshire store!
We’re kicking off the month with broccoli which will be featured March 1st to 7th. We continue with cabbage – March 8th to 14th, cauliflower March 15th to 21st and kale/collard greens March 22nd to 28th. As you can guess, we chose vegetables that rank high on the list of the world’s super foods — each vegetable a powerhouse of phytochemicals, minerals and vitamins! Better yet, they’re all locally grown so you can be sure they’re fresh and the best choice for you and your family.
Drop by the deli counter, or visit our website or Facebook page each week during the month of March to find creative ways to enjoy our vegetable of the week.
What are the health benefits of eating a variety of vegetables?*
Vitamin, mineral and antioxidant content are concentrated as a natural source.
Prepared without added fats and sugars are low in calories
Help to reduce the risk of cardiovascular disease and certain types of cancers
Potassium content is helpful in regulating blood pressure
Folic acid in green vegetables assist in a healthy outcome in pregnancy
Fiber content in vegetables and fruit helps to increase the feeling of fullness for weight loss
Promotes healthy bowel function
The daily recommended amount of fruit and vegetables is at least 5 serving a day for health benefits.
A serving is ½ c. canned or cooked fruit and vegetable, a small serving of fruit, or 1 cup of leafy vegetable or ¼ c. dried fruit.
Breakfast never tasted so good! This muffin recipe is quick to make and so delicious, you’ll find yourself making them over, and over again! Planning a brunch? Make a few batches and watch them disappear.
Prep time: 10 mins • Cook time: 18-20 mins • Makes: 12 muffins
Ingredients
1 pkg. (11.5 ounce) Cornbread & Muffin Mix
½ cup 2% milk
1/3 cup Crisco vegetable oil
2 eggs
¾ cup sour cream, regular or reduced fat
1 cup grated or finely shredded cheese, your choice
1 cup of ham or breakfast sausage, diced small
½ cup red bell pepper
½ cup spring onions, white and green parts, finely chopped
Hot sauce (if desired)
Directions
Preheat oven to 400°F. Place paper liners in muffin pan.
Cook sausage. Let cool and cut into small chunks.
Pour muffin mix into a large bowl. In a separate bowl whisk together eggs, oil and milk until well blended. Add egg mixture to cornbread mix and stir until moistened.
Fold in sour cream. Add cheese, sausage or ham, red pepper and onions. Gently mix together. Add hot sauce if desired.
Pour batter into muffin tins; place pans in oven and bake for 18-20 minutes or until toothpick inserted in center of muffin comes out clean.
NOTE: You can use any grated cheese for this recipe. Consider using Mexican Four Cheese, or a chipotle blend for a spicier, Southwestern flavour. The same goes for the sausage you choose – try chicken, beef or turkey in a variety of flavours.
For the rolls:
This week Ishmir has whipped up 
