From the Middle East to the Caribbean, combinations of beans and rice can be found starring in traditional dishes around the world. Researchers have found when this classic pairing is consumed together, the glycemic response in individuals is reduced more than if rice was eaten alone.
Make this dish your own by adding your favourite veggies and flavourings to it.
2 Tbsp (30 ml) extra-virgin olive oil
1 garlic clove, minced
1 small red onion, diced
1 medium green pepper, seeded and chopped
1 cup (250 mL) cooked long grain brown rice
1 cup (250 mL) cooked black beans
1 cup (250 mL) halved cherry tomatoes
1 cup (250 mL) baby spinach
1/2 cup (125 mL) chopped flat-leaf parsley (optional)
Heat olive oil in skillet over medium heat. Add garlic, onion, and bell pepper; cook until soft.
Remove from heat and toss in remaining ingredients.
Divide between two bowls and serve. Garnish with parsley if desired.
Each serving contains: 389 calories; 12 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 53 g total carbohydrates (6 g sugars, 12 g fibre); 25 mg sodium
Very Berry Oatmeal
A breakfast classic made even healthier with the addition of cinnamon. Research suggests daily consumption of cinnamon may improve blood sugar levels, insulin sensitivity, and blood pressure in those with type 2 diabetes.
1/2 cup (125 mL) sliced frozen strawberries, thawed
1 cup (250 mL) water
1/2 tsp (2 mL) cinnamon
1/2 cup (125 mL) large flake oats
1 Tbsp (15 mL) almond butter
Place thawed strawberries in serving bowl.
In large pot, bring water and cinnamon to a boil. Stir in oats. Reduce heat to a simmer. Allow to cook until desired thickness is reached, stirring occasionally.
Remove from heat and immediately spoon cooked oats over strawberries. Stir in almond butter and garnish with another dash of cinnamon if desired.
Each serving contains: 446 calories; 16 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 66 g total carbohydrates (5 g sugars, 12 g fibre); 6 mg sodium
source: "Cooking with Diabetes Superfoods", alive #373, November 2013
Tourtière is, for me, the dish that best represents Québec. It can be traced back to the 1600s, and there’s no master recipe; every family has their own twist. Originally, it was made with game birds or game meat, like rabbit, pheasant, or moose; that’s one of the reasons why I prefer it with venison instead of beef or pork. Variation: If you prefer to make single servings, follow our lead at the restaurant, where we make individual tourtières in the form of a dome (pithivier) and fill them with 5 ounces (160 g) of the ground venison mixture. Variation: You can also use a food processor to make the dough. Place the flour, salt, and butter in the food processor and pulse about ten times, until the butter is incorporated—don’t overmix. It should look like wet sand, and a few little pieces of butter here and there is okay. With the motor running, through the feed tube, slowly add ice water until the dough forms a ball—again don’t overmix. Wrap, chill, and roll out as directed above.
My love of artichokes continues with this classic recipe, one of the best ways to eat this interesting, underrated, and strange vegetable. Frozen artichoke hearts are a time-saving substitute, though the flavour and texture of fresh artichokes are, by far, much superior and definitely preferred.
Cervelle de canut is basically the Boursin of France, an herbed fresh farmer’s cheese spread that’s a speciality of Lyon. The name is kind of weird, as it literally means “silk worker’s brain,” named after nineteenth-century Lyonnaise silk workers, who were called canuts. Sadly, the name reflects the low opinion of the people towards these workers. Happily for us, though, it’s delicious—creamy, fragrant, and fresh at the same time. Cervelle de canut is one of my family’s favourite dishes. It’s a great make-ahead appetizer that you can pop out of the fridge once your guests arrive. Use a full-fat cream cheese for the dish, or it will be too runny and less delicious.