Tuna Sandwich

We have such good ingredients around here!

After waking up a bit late on a Saturday, it was time for some sustenance.

Having just shopped earlier in the week, we had fresh lettuce, cheese, and tomatoes. Often I make a fresh loaf of whole wheat bread in my bread maker, but lately the results haven't been consistent so I started buying bread again.

We are surprised to be made aware of how much salt is added to commercial breads, especially the proposed "healthy" versions with whole wheat and seeds. Any products with more than a single digit % of sodium are overlooked. At least when I make my own, I can put in just a dash of salt rather than tablespoons. But enough about bread and salt!

Lets get on with the creation in question:














To make the sandwich above, toast 2 slices of healthy bread (we found "Body Conscious"-Organic bread made with sprouted grain. 60 calories per slice and just 8 carbs. 2 slices has only 160 mg or 7% of daily value of sodium.) Butter each slice with a healthy spread.

There is a lot of controversy out there about butter, margarine and olive oil but basically just allow yourself 1 tablespoon of fat a day and things should be ok. This sandwich probably exceeds this rule, but heck it's Saturday. (We eat porridge with prunes and cranberries the rest of the week, so give me a break!)

Prepare the following:

• 4 red leaf or butter lettuce leaves - washed and dried
• 2 thin slices of cheese, I used an Irish cheese and a cheddar
• 1 large vine ripened tomato washed and thinly sliced
• 1 cup light tuna salad mixture (recipe for tuna mixture follows)

Tuna salad mixture:

• 1 can light tuna in water
• 1 tablespoon low fat or no fat Miracle Whip
• 1/2 ripe avocado diced
• 2 tablespoons diced celery
• 2 tablespoons chopped green onion
• dash lemon juice
• fresh ground black pepper to taste

Gently mix these ingredients together. Lay toast on a clean surface, top with cheese, lettuce, tomato, tuna salad mixture, and top with a dash of Dante's or Franks Red Hot sauce - or your favorite, and some fresh ground pepper. It was tasty!

Or try this on a whole wheat wrap instead of toast!

Japanese Curry

Some foods give you a warm feeling inside, and we often think of them as "soul food". Well to me, Japanese curry is on that list along with shepherd's pie, perogies, and saskatoon pie.

If you want to indulge in this tasty treat, you will likely have to go to an asian grocery store that carries some Japanese goods. The key ingredient here is the package of curry which comes in two blocks of powder. The one in the picture is called "Kokumaro", which refers to the rich, thick consistency of the sauce.

Prepare the following ingredients:

• 1 half container of Kokumaro curry
• 250g grilling steak
  
• 3 medium potatoes
• 2 medium carrots
• 1 half white onion
• 750mL of water
  

Note: You can double the recipe if you want to use both blocks of curry powder.

First, cube the beef and fry it on medium-high to seal the meat.
Add a little water to prevent the beef from sticking or burning. While the meat is cooking, continue to the next step and prepare the vegetables.

Remember: wash the vegetables and use a clean knife and cutting board before cutting them.

Peel and cube the potatoes into medium sized pieces. Peel and slice the carrots into medium sized slices. Dice the white onion. Don't cut the vegetables too finely or they will disolve into the curry. We are aiming for a chunky meal!

The preparation is almost complete, simply add the vegetables, chunks of curry powder, and water to the pot.

Optional: If you don't mind MSG, you can add the small packet of special "spice" that comes separately in the Kokumaro packaging.

Bring the pot to a slow boil and simmer for 15 minutes. Stir and add water occasionally to prevent the curry from reducing. The pieces of carrots and potatoes should be tender.

Let cool, and enjoy with a side of steamed sticky rice.

Shrimp Roll

Rice Paper Wrapped Salad Rolls

Snack, lunch, appetizer...this little roll is also a light salad to go if prepared ahead and chilled until needed. (24 hours at most). Some recipes call for cooked pork, and tofu could be substituted....but I am just using vegetables and shrimp today.




















Prepare these ingredients:

• 1/2 cup cooked frozen shrimp (thawed)
• 6 round rice papers (may need extras)
• 2-3 leaves lettuce, washed and sliced in 2 inch strips
• 4 ounces rice vermicelli, boiled 5 minutes, rinsed and drained
• 1 cup bean sprouts, blanched
• 1 cup carrot, julienned
• 1 cup English cuke, julienned
• 1 cup diakon radish, julienned
• 1/4 cup roasted and chopped unsalted peanuts
• mint leaves
• cilantro
• dipping sauce-make your own or buy a favorite in a jar

Hint:
If you keep your fresh herbs in a container of water and cover with a plastic bag, they will keep several days in the fridge and be available when you get a creative urge to cook something tasty.
Here is some fresh cilantro, and fresh mint.




















Place the rice paper in a bowl of water for a few seconds, then lay on a clean surface. Fill with a row of shrimp (cut in half), mint and cilantro leaves, noodles, strip of lettuce, and a thin row of each of the carrots, diakon, cuke and bean sprouts. Finish with a few roasted nuts, and wrap carefully. The rice paper will be fairly fragile, but tears can be mended with spare wet rice paper if need be. Practice makes perfect.















Apparently, I need more practice..but my results tasted very nice.















A pleasant dipping sauce can be made from sweet chili sauce, ketchup and hot sauce. Fish sauce and soy or bean dipping sauces are very traditional but too salty for my taste.

Enjoy!

Vegetable Tomato Sauce with Pasta

Vegetarian Spaghetti Sauce

We love spaghetti. A colourful tomato sauce is easy to make and full of goodness.
















Prepare the following ingredients:

• 8 cups of Roma tomatoes, diced
• 1 cup artichokes, drained and diced
• 1/2 cup tomato paste
• 1 cup each black and green olives, rinsed, drained and sliced
• 1 cup shredded carrot
• 2 bell peppers, diced
• 4 stalks celery, diced
• 2 large onions, peeled and diced
• 1 large zucchini, diced
• 2 cups mushrooms, sliced (any variety)
• 1 large avocado, diced
• 3 cloves garlic, chopped
• 1 tablespoon pesto
  
• 1 teaspoon essence
• 1 teaspoon chili flakes
• 1 tablespoon Italian seasoning
• fresh basil chopped
  
• fresh ground black pepper
• 2-3 tablespoons olive oil

Using a drizzle of oil in a deep pot, start cooking the onions, peppers, celery, and garlic. Add mushrooms and cook until soft. Add the rest of the vegetables and the seasonings. Drizzle a bit of olive oil over and simmer until vegetables are tender. Stir occasionally. Finish with fresh ground pepper and fresh basil. May be blenderized, but is also tasty as a chunky sauce.

Serve with whole wheat pasta, maybe a green salad and of course a loaf of fresh bread. Mmmm.















Freezes well. Ground meat may be added when cooking the onions, but this version is just vegetables.