To all my Mo Bros and Mo Sistas
During November each year, Movember is responsible for the sprouting of moustaches on thousands of men’s faces, in Canada and around the world. With their “Mo’s”, these men raise vital funds and awareness for men’s health, specifically prostate cancer and male mental health initiatives. You can read all about Movember and how you can get involved at http://ca.movember.com/about
It’s coming; the men in our lives are going to be starting to grow the craziest moustaches all for a common cause of men’s health. It all starts on Movember 1 and does not end until the Mo Bros are done on Movember 30.
Our canola farmer Warren Ellis is going back in time to participate with Movember. He is bringing it back ‘old school’ with his mostache!
At the end of the month, Mo Bros and Mo Sistas should celebrate by throwing their own Movember party.
To my Mo Sistas, here are three great healthy recipes that would be morvelous for your Movember party!
Saucy Pulled Pork Tenderloin with Cabbage Slaw
2 Tbsp canola oil (30 mL)
2 lbs pork tenderloin (1 kg)
1/4 tsp ground pepper (1 mL)
1 small onion, diced (1 )
1 clove garlic, minced (1 )
1 can (28 oz/796 ml) crushed tomatoes (1 )
1/2 cup water (125 mL)
1 Tbsp molasses (15 mL)
2 Tbsp brown sugar (30 mL)
2 tsp coarse mustard (10 mL)
1 tsp smoked paprika (5 mL)
1/8 tsp cayenne pepper (0.5 mL)
In a large, non-stick frying pan heat canola oil over medium high heat. Season tenderloins with pepper. Cut tenderloin into 10 slices. Sear pork on all sides until just browned. Remove tenderloin from the pan and set aside. Add diced onion and garlic to the pan and sauté, until translucent, about 2 – 3 minutes. Add crushed tomatoes, water, molasses, brown sugar, mustard, smoked paprika and cayenne pepper. Stir to combine and place over medium heat. Simmer 3 – 4 minutes. Return tenderloin to the pan. Continue to simmer mixture, covered, until tenderloin is tender, about 25 minutes. Transfer pork to a cutting board and shred. Continue to simmer the sauce over low heat, uncovered, until reduced, about 20 minutes. Transfer pork back into the sauce.
1/4 head small cabbage, shredded (1/4 )
1 small carrot, shredded (1 )
2 Tbsp canola oil (30 mL)
2 Tbsp cider vinegar (30 mL)
1 tsp sugar (5 mL)
1/4 tsp celery seed (1 mL)
In large bowl, combine cabbage, carrot, canola oil, cider vinegar, sugar and celery seed. Stir ingredients well to coat cabbage. Refrigerate until ready to use. Serve pork on whole wheat buns, top with slaw.
|Serving Size:||About 4 oz/125 g pork with 2 Tbsp/30 mL of slaw||Calories:||200|
|Cholesterol:||60 mg||Total Fat:||8 g|
|Carbohydrates:||13 g||Fibre:||2 g|
|Protein:||21 g||Saturated Fat:||1 g|
P.S. I Love You Salad
1/2 cup pomegranate juice (125 mL)
2 Tbsp canola oil (25 mL)
1 tsp honey (5 mL)
To make dressing: In a small bowl, whisk together pomegranate juice, canola
oil and honey. Pour over salad.
1 (10) oz bag of mixed greens (1 (284) g)
1 orange, peeled and cut into segments (1 )
1 pink grapefruit, peeled and cut into segments (1 )
1/2 cup strawberry slices (125 mL)
1/2 cup raspberries (125 mL)
1/2 cup blueberries (125 mL)
1/4 cup toasted walnuts, coarsely chopped (60 mL)
1/2 cup dark chocolate shavings (125 mL)
Rinse salad greens in water. Drain well. Place in large salad bowl. Add fruit, nuts and dressing and toss lightly. Divide salad among four large plates. Rearrange fruit to make attractive presentation. Divide chocolate shavings over top of each salad plate. Serve immediately.
* To get the health benefits, make sure you use dark chocolate (about 70% cocoa solids) and not milk chocolate.
– Make sure your greens are dry, so the dressing will cling to the greens.
– When making dressing, slowly add canola oil to the juice. The honey helps to thicken the dressing and keep it from separating.
|Total Fat:||7 g||Carbohydrates:||5 g|
|Fibre:||3 g||Protein:||2 g|
|Saturated Fat:||0.5 g||Sodium:||15 mg|
Triple Oat Cookies
(printer friendly version)
1/2 cup packed dark brown sugar (125 mL)
1/2 cup canola oil (be sure to measure accurately) (125 mL)
1/4 cup granulated sugar (60 mL)
1 omega-3 egg (1 )
1 tsp pure vanilla extract (5 mL)
1 1/4 cup large-flake rolled oats (310 mL)
1 cup whole wheat flour (250 mL)
1/2 cup Scottish, Irish, or steel-cut oats (125 mL)
1/4 cup oat bran (60 mL)
2 Tbsp wheat germ (30 mL)
2 tsp cinnamon (10 mL)
1/2 tsp baking powder (2.5 mL)
1/4 cup finely chopped dates (60 mL)
1. Position a rack in the middle of the oven. Preheat oven to 375 F (190 C). Line 2 large baking sheets with parchment paper.
2. Beat together the brown sugar, oil, and granulated sugar in a large bowl. The mixture will look like wet sand; don’t worry, it’s supposed to.
3. Beat in the egg and vanilla until the mixture thickens slightly and is sort of smooth.
4. Stir together the large-flake oats, flour, steel-cut oats, oat bran. wheat germ, cinnamon, and baking powder in a medium bowl. Add the dates and toss until they are coated with the oat mixture.
5. Add the oat mixture to the sugar mixture, and stir with a large spoon until the dough comes together.
6. Wash your hands and roll up your sleeves. You have to use your hands to finish mixing this; the heat from your hands helps meld all the ingredients together. The dough will be very stiff so some elbow grease is required. This is a great recipe to make when you’re crabby- all that mixing gets rid of a ton of tension.
7. When the dough is mixed, scoop out 1 tbsp (30 mL) dough, roll it between your palms, and place the ball on one of the prepared baking sheets. Repeat with the remaining dough, spacing out the balls about 1 inch (2.5 cm) apart. (You should get 30 balls of dough in total, 15 per baking sheet.) When you have finished scooping out the balls of dough, lightly press down on them with your palm to flatten them. If the dough sticks to your hands, wash your hands, then lightly press down with slightly damp palms.
8. Bake until lightly browned, 12 to 14 minutes. Let the cookies cool on the baking sheet for 5 minutes, then remove the cookies and let them cool completely on wire racks. (Store the cookies in an airtight container for up to 2 weeks, or freeze for up to 3 months.)
|Serving Size:||1 cookie||Trans Fat:||0 g|
|Calories:||105||Total Fat:||4.5 g|
|Carbohydrates:||14.2 g||Fibre:||1 g|
|Protein:||2 g||Saturated Fat:||0.4 g|