Planning for leftovers is a simple way to save time and add variety to your child’s lunch box. Because most leftovers are prepped the night before, there is often little to do in the morning. Soups, stews, noodles, casseroles, chili and pasta are obvious easy choices. However, with a little forethought, most dinners can be packed for lunch. For example, to send your child’s favourite roast beef or turkey dinner to school, just dice the meat and vegetables and store them with mashed or roasted potatoes in the refrigerator overnight. In the morning, heat them up. Pack the potatoes in a preheated Thermos, top with the vegetables and meat and drizzle with gravy. Leftover chicken and fish go well with steamed vegetables, whole grain rice and a drizzle of soy sauce. Investing in a timed rice maker is an easy way to ensure you always have fresh rice ready when you need it.
Packed in a Thermos, your child’s favourite pasta makes an easy last-minute lunch. Just cook extra sauce with dinner, possibly doubling or tripling your recipe. Freeze the sauce in individual reusable containers or even ice cube trays: 3 to 4 cubes make approximately 1 portion of sauce. The night before, place the frozen cubes in the refrigerator to defrost. In the morning, heat the sauce in the microwave and cook pasta until al dente. The pasta should be a little undercooked because it will continue to cook in the Thermos. Toss the sauce with the pasta and pour it into a preheated Thermos. Young children tend to love pasta tossed with butter and a little grated Parmesan cheese too. Adding steamed peas or other leftover veggies boosts the nutritional content of this simple dish.
Egg Fried Rice
This is another favourite of Brenda’s son, Charlie. Although Egg Fried Rice can be made with either white rice or whole grain rice, use whole grain rice for the extra nutrients and fibre. Cold, leftover rice works best in this recipe as the grains are less inclined to stick together. However, in a pinch, warm rice can be used.
When you have leftover rice, this dish can be made while the children eat their breakfast, in less than 10 minutes! Alternatively you can make it for dinner, store the leftovers in the refrigerator and reheat them in the morning before packing them in a preheated Thermos.
Egg Fried Rice is the perfect way to use up leftover vegetables. Just substitute 1 cup of diced vegetables for the peas. If you want only a single portion of Egg Fried Rice, use these quantities: 1 tbsp soy sauce, 1 tbsp oyster sauce, 1½ tbsp canola oil, 1 egg, 1 cup rice, 1 small grated carrot, ½ cup frozen peas (or diced leftover veggies) and ½ of a green onion. If you would like to add some additional protein, add a little chicken or diced firm tofu.
2 tbsp oyster sauce
2 tbsp soy sauce
¼ cup canola oil
3 eggs, beaten
3 cups cooked rice
1 cup frozen peas (or diced leftover veggies)
½ cup grated carrot
2 green onions, thinly sliced (optional)
• In small bowl, whisk together oyster sauce and soy sauce to combine. Set aside.
• Heat 1 tsp oil in large skillet. Add eggs and scramble them as they cook for 1 to 2 minutes.
• Add rice and remaining oil and stir-fry for 3 minutes.
• Add peas, carrots and green onions and sauté for 2 to 3 minutes, or until well combined and warmed through.
Yield: Serves 4
Minted Lamb Ragout
Kids love spaghetti and bolognese sauce, and this variation, made with lamb, is a nice alternative. If you want to make a more traditional ragout, simply substitute beef for the lamb and fresh basil for the mint, and add 1 tbsp of dried oregano to the pot when sautéing the vegetables.
This recipe makes a fairly large quantity of sauce to conveniently provide leftovers that can be frozen in individual containers for lunch. Defrost the sauce in the refrigerator overnight. In the morning, heat the sauce and cook some pasta until al dente. Toss the cooked pasta with the sauce and pour it into a preheated Thermos.
⅓ cup canola oil
2 lbs (1 kg) ground lamb
½ tsp each kosher salt and freshly ground pepper
3 carrots
2 stalks celery 1 large onion
1 shallot
3 garlic cloves
1 cup red wine
1 can (5½ oz/156 mL) tomato paste
1½ cans (28 oz/796 mL each) diced tomatoes
2 dried bay leaves
¾ cup fresh mint, chopped
½ cup ricotta cheese
Kosher salt and freshly ground pepper to taste
Cooked spaghetti (enough for your family’s dinner)
⅓ cup grated Parmesan cheese, approximately
• In large stockpot, heat 1 tbsp oil over medium heat. Add lamb, salt and pepper and cook for 10 minutes, or until no longer pink. Drain off fat and remove lamb to plate.
• In bowl of food processor, place carrots, celery, onions, shallots and garlic and process until finely chopped.
• In stockpot, heat remaining ¼ cup oil. Add onion mixture and sauté for 10 minutes.
• Return lamb to stockpot, add wine and continue to sauté for another 10 minutes.
• Add tomato paste and stir to combine. Add tomatoes and bay leaves, and bring to boil. Reduce heat and simmer for approximately 20 minutes, or until flavours are blended.
• Add mint and ricotta and stir to combine. Add salt and pepper to taste. To serve, remove bay leaves and spoon ragout over cooked pasta. Top with freshly grated Parmesan cheese.
Yield: 10 cups
Penne with Two-Cheese Tomato Sauce
This sauce is also delicious tossed with steamed asparagus and pitted kalamata olives. If you prefer a plain tomato sauce, simply omit the cheese in this recipe. Extra sauce can be frozen in individual containers for lunch. To defrost, place in the refrigerator overnight. In the morning, heat the sauce and cook pasta until al dente. Toss the sauce and pasta together and pour into a preheated Thermos.
2 tbsp olive oil
1 large onion, diced
4 garlic cloves, minced
1½ cans (28 oz/796 mL each) diced tomatoes
1 can (5½ oz/156 mL) tomato paste
½ cup water
¾ cup chopped fresh basil
¼ cup goat’s cheese, firmly packed
½ cup grated Parmesan cheese, plus extra for serving at table
Kosher salt and freshly ground pepper
Cooked penne pasta (enough for your family’s dinner)
• Heat oil in large saucepan over medium heat. Add onions and garlic and sauté for approximately 8 minutes, or until onions are softened. Be careful not to burn the garlic.
• Add diced tomatoes, tomato paste and water and stir to combine. Bring to boil.
• Reduce heat, add ½ cup basil and simmer for 30 minutes, stirring occasionally.
• Slowly crumble in goat’s cheese and add Parmesan cheese. Stir until melted. Add salt and pepper to taste.
• To serve, toss sauce with cooked pasta and remaining ¼ cup basil. Serve with extra Parmesan cheese.
Yield: 8 cups
Brenda’s Chicken Curry
This recipe calls for 1 to 1½ tsp of cayenne pepper, which produces a fairly spicy curry. If you prefer a milder version, start with 1 tsp and add a little more if desired. Alternatively, make the curry with 1 tsp of cayenne pepper and sprinkle a few crushed red-pepper flakes or some hot sauce on the adults’ portions just prior to serving. If you cannot find garam masala, use 1 tsp of medium curry powder instead.
To pack this for lunch, place leftover curry and rice together in a reusable container and refrigerate overnight. In the morning, reheat it in the microwave and spoon it into a preheated Thermos.
1 cup plain Greek-style yogurt (or any plain yogurt above 3% milk fat)
2 tbsp fresh lemon juice
10 garlic cloves, minced
1 tbsp freshly grated ginger
2 tsp ground coriander
2 tsp ground cumin
1½ tsp garam masala
1 to 1½ tsp cayenne pepper
½ tsp ground turmeric
1 tsp kosher salt
3 lbs (1½ kg) chicken (skinless, boneless breasts and thighs), cut into cubes
3 tbsp canola oil
1 large onion, diced
1 jalapeño pepper, seeded and diced
⅓ cup tomato paste
2 tsp cumin seeds
2 to 3 cups Homemade Salt-Free Chicken Stock (this page), or salt-free or low-sodium canned chicken broth
4 large carrots, sliced thickly
3 medium potatoes, peeled and cut into chunks
3 tbsp light cream cheese
1 cup frozen peas
½ cup fresh chopped cilantro
Cooked whole grain rice (enough for dinner plus extra for lunch the next day)
• In large bowl, combine yogurt, lemon juice, garlic, ginger, coriander, cumin, garam masala, cayenne, turmeric and salt. Add chicken and toss to coat in yogurt mixture. Cover and refrigerate for at least 2 hours or as long as overnight.
• Heat 1 tbsp oil in large stockpot over medium heat. Add onions and jalapeño peppers and sauté for 5 minutes. Add remaining 2 tbsp of oil and chicken and sauté for approximately 10 minutes, or until chicken is browned.
• Add tomato paste and cumin seeds and stir to combine. Add 2 cups of chicken stock and mix thoroughly. Add carrots and potatoes and bring to boil.
• Reduce heat, add cream cheese and stir until melted. Simmer for approximately 25 minutes, or until vegetables are tender.
• Add peas and continue to simmer for another 5 minutes.
• Remove from heat, add cilantro and stir. The consistency should be that of a thick stew. Add more stock if needed. Serve over whole grain rice and enjoy!
Yield: Serves 6
Black Bean Turkey Tacos
Leftovers from this dinner can be used to make a Black Bean Turkey Taco Wrap (this page) or a One Pot Turkey Taco Salad (this page) for lunch the next day.
2 tbsp canola oil
1 cup diced onion
2 stalks celery, diced
1 carrot, grated
2 garlic cloves, minced
1 lb (500 g) ground turkey
1 cup canned black beans, drained and rinsed, or cooked black beans
1 can (5½ oz/156 mL) tomato paste
2 tbsp chili powder
1 tsp ground cumin
2 cups water
½ cup chopped cilantro (optional)
Kosher salt and freshly ground pepper
14 10-inch whole wheat soft flour tortillas
Toppings:
1 cup salsa
1 cup light sour cream or plain Greek-style yogurt
10 leaves romaine lettuce, shredded
4 tomatoes, diced
⅓ cup diced red onion
1 avocado, diced
1 rounded cup shredded Cheddar cheese
• Heat oil in large skillet over medium heat. Add onions, celery, carrots and garlic and sauté for approximately 10 minutes, or until vegetables are softened.
• Crumble in ground turkey and sauté for 10 minutes, or until turkey is browned.
• Add black beans, tomato paste, chili powder, cumin and water. Simmer for 15 minutes, or until much of water has evaporated and flavours have combined.
• Remove from heat and add cilantro (if using) and salt and pepper to taste.
• To serve, spoon 2 tbsp of turkey mixture onto each tortilla and let everyone to choose their own toppings. Fold tacos over and enjoy!
Yield: Serves 7 (2 tacos per person)
Overfed but Undernourished
Today children are consuming more high-calorie, low-nutrient foods than ever before. These foods include chips, candy, soda pop and fast food, as well as packaged cookies, cakes and baked goods. They tend to be full of refined carbohydrates (white flour and sugar), which break down quickly when eaten, resulting in a sudden spike in blood sugar and a quick burst of energy. But soon there is a crash, which leaves children feeling depleted and hungry.
Excess consumption of processed foods can lead to overeating and have a negative impact on both concentration and learning. So pack your child’s lunch box full of complex carbohydrates like fruit, vegetables, whole grains and legumes. These foods supply a steady stream of energy that gets children through the day.
Falafel
Admittedly falafels are a bit fussy to make, but they are certainly worth the extra effort and this recipe makes a fairly large quantity. Extra falafels can be stored in the refrigerator or freezer, providing convenient lunches for several days. If sending falafels to school, be sure to seed and dice the tomatoes and use the lettuce as a barrier to prevent the tzatziki from seeping into the pita bread. Alternatively, you can make falafel wraps, which are less likely to get soggy.
Be sure to use canola oil in this recipe as it has a high smoke point, which means that it won’t burn as quickly as other oils do.
1 medium onion, cut into chunks
4 garlic cloves, minced
2½ cans (19 oz/540 mL each) chickpeas, drained and rinsed, or 5 cups cooked chickpeas
1 egg, beaten
1 bunch fresh cilantro, chopped
1½ tsp ground cumin
1 tsp kosher salt
½ tsp freshly ground pepper
¼ cup (approximately) canola oil
1 package whole wheat pita pockets (or enough for your family and a few more for tomorrow’s lunch)
½ head romaine lettuce, leaves separated
1½ cups Minted Tzatziki (this page)
Toppings:
4 tomatoes, seeded and diced
½ cucumber, seeded and diced
¼ onion, diced
1 pickle, cut into thin strips
½ cup Homemade Hummus (this page) or store-bought equivalent
• In bowl of food processor, place onion and garlic and pulse until finely chopped. Transfer to large bowl.
• Reserve 1 cup whole chickpeas and place in same bowl. Place rest of chickpeas in bowl of food processor and purée until slightly grainy in consistency. (Depending on size of food processor, you may have to do this in batches.) Transfer puréed chickpeas to same bowl, and add egg, cilantro, cumin, salt and pepper. Mix until combined.
• Roll 2 tbsp of chickpea mixture into ball. Repeat with rest of chickpea mixture.
• Heat 1 tbsp oil in large, non-stick skillet over medium heat until drops of water sizzle in oil. Be careful not to burn oil. If it smokes, it is burning and needs to be replaced.
• Working in batches, place falafel balls in skillet and with back of spatula, gently press to flatten slightly. Cook for approximately 7 to 10 minutes per side, or until falafels are golden and slightly crispy. Remove to kitchen towel to drain. Repeat with remaining falafels, changing oil between batches.
• To serve, open pita pocket and place lettuce leaf inside. Place 2 falafels on lettuce and top with Minted Tzatziki and whatever toppings you desire. Wrap tightly and place seam side down on plate.
Yield: 30 falafels (or enough for dinner for 5, plus leftovers for lunch)
Beans, Glorious Beans
In an effort to minimize our intake of saturated fat, Health Canada’s Food Guide recommends eating alternatives to meat such as beans, lentils and tofu more often. Not only are plant-based proteins leaner, they also have the added advantage of being less expensive than meat. However the average Canadian continues to consume ⅔ of a pound of meat per day, and this is 3 times more than the World Cancer Research Fund recommends.37 Make an effort to eat vegetarian meals more often. Pack soups, salads and sandwiches that contain vegetarian proteins such as legumes, grains and hummus for lunch and prepare more vegetarian dinners.
Barbecued Asian Salmon
Leftover salmon can be used to make any of the salmon sandwiches or One Pot BC Salade Niçoise (this page). It can also be packed in a Thermos with whole grain rice, steamed veggies and a drizzle of soy sauce.
½ cup olive oil
¼ cup soy sauce
1 small shallot, finely diced (approximately 1 tbsp)
2 tbsp freshly grated ginger
¼ cup fresh lemon juice
2 tbsp maple syrup
1 piece of wild salmon large enough to provide dinner for your family plus leftovers for the lunch box
• In small bowl, combine olive oil, soy sauce, shallots, ginger, lemon juice and maple syrup. Pour over salmon and let marinate in refrigerator for minimum of 20 minutes and maximum of 4 hours.
• Turn barbecue to high and place salmon flesh side down on grill. Sear for 4 minutes. Turn salmon and place skin side down on grill for 7 to 10 minutes, depending on thickness of your fish. When done, salmon should be moist and opaque throughout and flake easily with fork.
Yield: Approximately 1 cup of marinade (enough for a large fish)
Turkey Sweet Potato Shepherd’s Pie
Shepherd’s pie is given a healthy twist in this recipe with ground turkey and sweet potato. The combined weight of the potatoes used for the Mashed Potato Topping should be approximately 3 lbs (1½ kg). The amounts given here make 2 pies—1 for dinner tonight and a second for another meal. To send shepherd’s pie to school, simply reheat a portion in the microwave and pack it in a preheated Thermos.
3 tbsp olive oil
1 onion, diced
2 carrots, grated
2 stalks celery, diced
12 mushrooms, thinly sliced
2 garlic cloves, minced
1 tbsp chopped fresh sage, or dried
2 tsp dried oregano
2 lbs (1 kg) lean ground turkey
1 can (28 oz/796 mL) diced tomatoes
1 can (5½ oz/156 mL) tomato paste
⅓ cup Homemade Salt-Free Chicken Stock (this page), or salt-free or low-sodium canned chicken broth 1 can corn (14 oz/398 mL), drained and rinsed
1 cup frozen peas
Mashed Potato Topping:
3 large baking potatoes, peeled and quartered
1 large sweet potato, peeled and quartered
¼ cup non-hydrogenated margarine
⅓ to ½ cup milk (approximately)
• Preheat oven to 350°F.
• Heat oil in large, deep skillet or Dutch oven. Add onions, carrots, celery and mushrooms and sauté over medium heat for 10 minutes.
• Add garlic, sage and oregano and stir to combine. Add turkey, breaking it up with spoon, and sauté for 10 minutes.
• Add diced tomatoes, tomato paste, chicken stock, and corn and bring to boil. Reduce heat and simmer for 10 minutes. Add peas and simmer for another 5 minutes.
• Meanwhile prepare Mashed Potato Topping: cook potatoes in boiling water until tender. Drain and mash with margarine and enough milk to achieve a smooth consistency. Evenly divide turkey mixture between 2 8- x 8-inch pans and top with mashed potatoes. Bake in oven for approximately 40 minutes, or until warmed through and bubbling around edges.
Yield: Each shepherd’s pie serves approximately 5 to 6
Sharing and Trading Food
Sharing or trading lunches can be a fun and bonding experience. However, we need to address some potential pitfalls. Due to an increase in allergies, some schools prohibit this practice altogether. Regardless, you need to make your child aware of the dangers of sharing food and encourage her to always inquire if friends have allergies before sharing or trading.
Nobody wants their child trading a healthy sandwich for a bag of chips. Appeal to your child’s sense of fairness and explain why such a trade is a bad deal. Encourage her to make body-smart choices; trading healthy food for healthy food. If you know that your child likes to trade with a particular friend, approach the parent and together brainstorm ways to make the experience fun and healthy for everyone.
Udon Noodle Stir-fry
This stir-fry can be made the night before and reheated in the morning, or made fresh while the children eat their breakfast. If you choose to make it in the morning, prep the veggies the night before and store them in the refrigerator overnight.
Because Udon Noodle Stir-fry is so easy to make, it is the perfect last-minute dinner. The recipe can be doubled or even tripled. For a vegetarian version, substitute diced firm tofu for the chicken.
2 tbsp soy sauce
2 tbsp oyster sauce
2 tbsp canola oil
1 package (7 oz/200 g) pre-cooked udon noodles
½ cup shredded cooked chicken
1 cup chopped bok choy
1 large carrot, julienned or grated
2 large broccoli florets, diced
1 green onion, sliced
2 tbsp chopped fresh cilantro (optional)
• In small bowl, whisk together soy sauce and oyster sauce; set aside.
• Heat oil in large skillet or wok over medium heat. Add noodles and sauté for 2 minutes.
• Add chicken, bok choy, carrot, broccoli, green onion and soy sauce mixture and sauté for approximately 2 to 3 minutes, or until vegetables are just tender. Remove from heat, add cilantro (if using) and toss.
Yield: Serves 2
Meat in Moderation
Eating meat in moderation is both a healthy choice and an environmentally conscious decision. Meat production is a major contributor to climate change. In fact, the United Nations Food and Agriculture Organization (FAO) estimates that livestock are responsible for 18% of greenhouse gases, a larger share than the world’s transportation sector.38 It takes approximately 5 to 7 kg of grain to produce 1 kg of beef.39 Because of the environmental impact of meat-eating, the David Suzuki Foundation recommends that all Canadians increase the number of meat-free meals they eat.
As an alternative to grain-fed or feedlot cattle, consider buying grass-fed beef. It is lower in fat and produces meat with a healthier nutrient profile. Because grass-fed beef doesn’t rely on large amounts of fossil fuels to fertilize and transport animal feed, it is also better for the environment. Furthermore, grass-fed cattle live a healthier and more humane existence. While it is true that grass-fed meat is more expensive, it makes sense to eat less meat of a better quality. Both you and the planet will be healthier for it.
Black Bean Veggie Chili
This chili is made with ground veggie round, which should be available at your local grocery store next to the tofu. If you want to make a beef or turkey chili, simply substitute your preferred meat for the ground veggie round. This chili is designed to appeal to kids and isn’t, therefore, terribly spicy. If you want a spicier version, you can always add some extra chili powder while cooking it, or sprinkle a few crushed red-pepper flakes on the adults’ portions prior to serving.
¼ cup canola oil
1 onion, diced
¼ cup freshly grated ginger
2 garlic cloves, minced
1 sweet red pepper, seeded and diced
1 sweet yellow pepper, seeded and diced
1½ lb (680 g) ground veggie round
⅓ cup chili powder
3 tbsp ground cumin
½ tsp ground turmeric (optional)
2½ cans (28 oz/796 mL each) diced tomatoes
1 can (5½ oz/156 mL) tomato paste
2 cans (19 oz/540 mL each) black beans, drained and rinsed, or 4 cups cooked black beans
1 can (19 oz/540 mL) white kidney beans, drained and rinsed, or 2 cups cooked white kidney beans
1 can (19 oz/540 mL) red kidney beans, drained and rinsed, or 2 cups cooked red kidney beans
1 can (14 oz/398 mL) corn, drained and rinsed
½ head broccoli, chopped
½ head cauliflower, chopped
3 carrots, thickly sliced
1 bunch fresh cilantro, chopped
Toppings:
1 cup low-fat sour cream, or plain Greek-style yogurt
1 cup shredded Cheddar cheese
1 bunch green onions, sliced
• Heat oil in stockpot over medium heat. Add onions, ginger and garlic and sauté for approximately 5 minutes, or until onions are softened.
• Add red and yellow peppers and sauté for 10 minutes.
• Crumble in ground veggie round and add chili powder, cumin and turmeric (if using). Mix thoroughly and sauté for 5 minutes.
• Add tomatoes, tomato paste and beans. Mix thoroughly and bring to boil. Reduce heat and simmer for 30 minutes with lid mostly on, stirring occasionally.
• Add corn, broccoli, cauliflower and carrots and continue to simmer for 20 minutes. Remove from heat, add cilantro and stir.
• To serve, spoon chili into bowl and top with dollop of sour cream or yogurt and sprinkle of cheese and onions.
Yield: Serves 10
Spanish Omelette
A traditional Spanish omelette, or tortilla as it’s called in Spain, makes a perfect lunchtime snack. It can be cut into triangles or cubes and eaten as is, or it can be turned into a sandwich as it is in Spain (see recipe for Tortilla Bocadillo on this page).
This omelette serves 5. If you want to make a bigger one, double the quantities and cook it in a 12-inch skillet—make sure you have a plate or pan large enough to flip the omelette onto. A large saucepan or skillet lid can also be used to flip the omelette.
¼ cup olive oil
1 large baking potato (approximately 1 lb or 500 g), peeled and cut into ½-inch cubes
½ onion, diced
½ tsp kosher salt
5 eggs, lightly beaten
• Heat oil in 8-inch non-stick skillet over medium heat. Add potatoes and sauté for 10 minutes, stirring continually so they don’t brown.
• Add onion and salt and sauté for approximately 5 to 10 minutes, or until potatoes are tender but not browned. Transfer potatoes and onions to a plate lined with kitchen towel to drain.
• Return potatoes and onions to skillet and spread evenly to cover surface of pan. Pour eggs on top of potatoes and cook over medium-low heat.
• As edges of omelette begin to cook (after approximately 8 minutes) gently draw them in with rubber spatula to give omelette nice rounded edge. When cooked (approximately 20 minutes in total), egg should be just set, although it is fine if there is a little loose egg on top.
• Wearing oven mitts, flip omelette onto plate. Gently slide omelette back into skillet, uncooked side down, and cook for another 3 minutes. Turn stove off and allow omelette to sit for a few minutes to set. Then flip omelette back onto plate and cut into wedges to serve. It may be eaten hot or chilled.
Yield: Serves 5
Barbecued Asian Flank Steak
When buying a flank steak, be sure to choose one that is large enough to feed your family and provide leftovers for a Flank Steak Sandwich (this page). If serving a large group, you may need to buy 2 steaks.
¼ cup fresh lime juice
½ tsp lime zest
2 tbsp fish sauce
2 tbsp hoisin sauce
2 tbsp sesame oil
2 tbsp liquid honey
4 garlic cloves, minced
2 tbsp freshly grated ginger
⅓ cup chopped fresh cilantro
1 tsp crushed red-pepper flakes
1 flank steak (approximately 2 lbs/1 kg)
• In large bowl, combine lime juice and zest, fish sauce, hoisin sauce, sesame oil, honey, garlic, ginger, cilantro and red-pepper flakes. Pour over steak and let marinate in refrigerator for at least 2 hours or as long as overnight.
• Remove steak from refrigerator 30 minutes before you plan to cook it.
• Turn barbecue to high and, once heated, place steak on grill. Sear for 2 minutes. Reduce heat to medium and turn steak over. Close lid on barbecue and cook for another 7 to 10 minutes, depending on thickness of meat.
• Remove steak from barbecue, tent with foil and let rest for 5 to 10 minutes. Cut steak across grain.
Yield: Serves 5 to 6
Iron Deficiency Linked with a Decline in IQ Scores
An American study demonstrated lower math scores among iron-deficient school-age children.40 Iron, the essential component of hemoglobin, enables red blood cells to deliver oxygen throughout the body. Without an adequate supply of iron in the diet, the body is unable to manufacture enough red blood cells and this can lead to iron deficiency anemia.
Some symptoms of anemia include fatigue, loss of concentration, brittle nails, paleness, irritability and loss of appetite. If the problem persists, there is a propensity for it to get worse because those who are anemic have a tendency to eat less, thus compounding the problem. Children most at risk include those less than 3 years of age, menstruating teens, extremely picky eaters, dieting teens, vegetarians and those with chronic illness. If you suspect your child may be anemic, consult your doctor, as it can be verified with a simple blood test.
The best way to avoid iron deficiency anemia is to serve a wide variety of iron-rich foods. The body is better able to absorb animal sources of iron. These include beef, pork, turkey, chicken, oysters, tuna, clams and halibut. Good plant-based sources include fortified cereals, dried fruit, legumes, beans and leafy greens. Serving foods that are high in vitamin C, such as oranges and tomatoes, with iron-rich foods will help increase absorption.
Barbecued Balsamic Chicken
This makes a delicious chicken dinner, and the drumsticks are sure to be appreciated in the next day’s lunch box. If 1 chicken isn’t enough for your family, buy extra pieces—this recipe makes enough sauce for almost 2 chickens. When barbecuing isn’t convenient, you can bake this chicken in the oven.
½ cup ketchup
½ cup balsamic vinegar
2 tbsp honey
2 tbsp grainy mustard
1 tbsp Worcestershire sauce
3 garlic cloves, minced
2 tsp sesame seeds (optional)
1 chicken, cut into pieces (2 thighs, 2 breasts, 2 drumsticks and wings)
• In small saucepan, combine ketchup, balsamic vinegar, honey, mustard, Worcestershire sauce and garlic. Bring to boil, then reduce heat and simmer for 10 minutes, or until flavours combine. Remove from heat and add sesame seeds. Stir and allow sauce to cool.
• Preheat either outdoor grill or oven to 400°F.
• If barbecuing, place chicken skin side down on grill and cook for about 10 minutes. Turn and cook for another 5 minutes. Brush chicken with barbecue sauce and cook for another 5 to 7 minutes.
• If baking in oven, place chicken skin side up in roasting pan. Bake for approximately 20 minutes. Remove chicken from oven and spoon barbecue sauce over top. Return to oven and bake for another 20 to 25 minutes. When cooked, chicken should be moist and juices will run clear.
• Serve with extra barbecue sauce on the side.
Yield: Serves 4 to 5