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Cooking at Home to Beat the Heat and the HST

Posted Friday, July 16, 2010

This month, not only are west-coasters preparing for much-needed heat waves, we are also adjusting to the introduction of HST. Cool your bodies and wallets by cooking at home with summer-fresh ingredients. Here’s a body and budget-friendly 5-course meal to help you skip the grease and the extra tax on restaurant food.

STARTER: Beet Salad with Sprouted Quinoa and Toasted Pine Nuts

Beets are the sweet spot for those watching their sugar levels. Boasting a glycemic load even lower than carrots and yams, beets are available all year round and are inexpensive. 

How:

Peel and dice steamed or roasted beet bulbs. Toss with quinoa and toasted pine nuts for an extra boost of fibre and texture. Dress in balsamic vinaigrette and enjoy!

SIDE: Tex-Mex Baked Avocado

Swap the stuffed spud for this naturally buttery fruit (technically a huge pit-bearing berry – who knew?). When paired with tomatoes or spinach, avocado helps the body absorb carotenoid, an antioxidant and immunity booster found in high levels in boldly pigmented vegetables.

How:

Gut avocados (save the half shells) and mash coarsely with fresh salsa, jalapenos, cooked chopped spinach, plus just enough grated cheese to bind. Divide and spoon the decadent mixture on the void half shells and bake until bubbly.

CARB: Zaru Soba with Seaweed and Cucumbers

Higher in fibre and easier to cultivate than wheat, buckwheat is the gluten-free, complex carbohydrate used to make soba, a traditional cold Japanese noodle. A great, cooling alternative to pasta night on a scorching day!

How:

Boil dry soba sticks and rinse thoroughly under cold water until slippery. Top with dried seaweed, toasted sesame seeds, julienned cucumbers and green onions. Serve well chilled or on ice with cold dashi broth for dipping.

MAIN: Succulent Lamb Souvlaki with Garlicky Tzatziki

While lamb is higher in fat, it is also less aggressively farmed than beef, pork and chicken.  This makes it a healthier choice for you and the environment when compared to other non-organic meats (when consumed in moderation).

How:

Wisk fresh lemon juice with extra virgin olive oil into an emulsion. Mix in minced garlic, oregano, salt, and pepper.  Reserve a spoonful for the tzatziki. Pour over lamb tenderloin cubes and marinade for at least a few hours. Prepare tzatziki by folding grated cucumber and the marinade reserve into strained plain yogurt. Smother over flame-grilled lamb kebobs for a protein-rich, heart-healthy meal.

SWEET: Always-Summer Sorbet Sundae

When the heat gets the best of your fruits, salvage over-ripened mangoes, berries or peaches by pureeing them with a touch of maple syrup or honey (sugar helps with preservation).

How:

Freeze in air-tight, funky-shaped ice cube trays for up to a year. When an unexpected dinner guest or a bout of sweet-tooth arises, pop one on a dollop of plain, low-fat yogurt and sprinkle with chopped nuts. This is a practical and refreshing way to pack vitamin C and healthy fats into a money-saving dessert.

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