Balsamic Roasted Vegetables

Ingredients:

• 8 small new red potatoes
• 4 carrots or parsnips, cut into 1-inch slices
• 4 plum tomatoes, cut in half lengthwise and cut half into quarters
• 16 pearl onions, your choice of colour
• 2 zucchini, cut into 1 1/2-inch slices
• 1/4 cup virgin olive oil
• 2 tbsp. balsamic vinegar
• 1/2 tsp. each salt and pepper
• 2 tbsp. freshly chopped parsley

Preparation:

1. In a large pot of boiling water par boil potatoes and carrots for about 5 minutes, drain and place in a large bowl. Cool slightly; add zucchini and onions.
2. In a smaller bowl, whisk together oil, vinegar, salt and pepper. Pour over vegetables tossing lightly; add tomatoes and gently toss until all vegetables are coated.
3. Spread onto a foil-lined baking sheet. Roast in a pre-heated oven at 375 degrees F for about 45 minutes, stirring occasionally until tender and golden.
4. Sprinkle with parsley.

Serves: 4

Roast Turkey Breast with Cremini Mushroom Stuffing

Instead of making an entire stuffed turkey that takes hours to cook and yields leftovers that you'll be eating for weeks, try roasting a turkey breast on a bed of stuffing. it's easy to carve and the stuffing still catches all the drippings as the turkey roasts.

Ingredients:

• 2 tbsp. olive oil
• 1 large onion, finely chopped
• 3 cloves garlic, finely chopped
  1 rib celery, sliced
• 1 lb. cremini or portobello mushrooms, sliced
• 3 tbsp. each chopped fresh sage, pasrsley and green onion
• 1 tbsp. chopped fresh thyme
• 3 cups diced crusty bread (whole wheat or white)
• 3/4 cup chicken stock
  1 tsp. kosher salt, or to taste
• 1/4 tsp. black pepper

Turkey Preparation:

• 1 tsp. each kosher salt, coarsely ground black pepper, paprika and grated lemon peel
• 3 lb. boneless turkey breast (one breast with skin)

Sauce:

• 2 tbsp. olive oil
• 1/4 lb. cremini mushrooms, sliced
• 3 tbsp. all-purpose flour
• 2 cups chicken stock
• 1/2 dry white wine (or more stock)
• 2 tsp. Worcestershire sauce

Preparation:

For stuffing, heat 2 tbsp. oil in a large skillet. Add onion and celery and cook for 3 to 5 minutes until tender. Add garlic and cook for one more minute. Add muschrooms and cook for 5 to 10 minutes, until liquid evaporates. Add herbs and cook for 1 minute. Add bread, 3/4 cup stock, salt and pepper. Cool. Spread on bottom of a small roasting pan.
For turkey, combine salt, pepper, paprika, lemon peel and oil. Rub turkey with mixture. Place turkey, skin side up, on stuffing. Roast in a 375 degree F oven for 50 to 60 minutes or until a meat thermometer inserted into the thickest part reads 165 degrees F.
For sauce, heat olive oil in a saucepan. Add mushrooms and cooks until liquid has evaporated. Add flour and cook for a few minutes. Add stock, wine and Worcestershire sauce. bring to a boil. Cook for 5 to 10 minutes, whisking often. Adjust seasoning with salt and pepper, to taste.
Slice turkey and serve with mushroom stuffing and sauce.

Serves: 8

Nutrition Facts: 1 serving has 412 calories, 45 g protein, 18 g fat, 15 g carbohydrates, 2.5 g fibre.

Chicken Souvlaki

This is an excellent served with pita bread, a garlicky tzaziki and a crisp, green salad. The marinade can also be used with veal.

Ingredients:

• 2 lbs. boneless chicken breasts, cut into 1 1/2-inch cubes

Sauce:

• 1/4 cup lemon juice
• 1/4 cup olive oil
• 1/4 tsp. salt and pepper each
• 1/4 cup white vinegar
• 1 clove garlic, minced
• 1/2 tsp. dry mustard
• 1/2 tsp. paprika
• 1/4 tsp. sage
• 1/4 tsp. savory
• 1/4 tsp. thyme

Directions:

1. If using bamboo skewers, soak in water for at least 30 minutes before using.
2. Combine all ingredients in a bowl; mix well.
3. Stir in chicken cubes; marinade for at least two hours before threading onto skewers.
4. Grill on high heat, lid down.
5. Grill for about 4 minutes per side (total 8 minutes) or until juices run clear.

Serves: 4

Benefits of Eating Fish and Shellfish

There are many benefits to eating fish on a regular basis whether it is wild or farmed. Studies have shown that people who eat fish at least once per week significantly lower their risk of heart disease and stroke. Studies have also shown that fish is beneficial for the developing fetal and infant brain.

Health benefits related to cardiovascular disease have been associated to the consumption of fish and to some extent attributed to omega-3 fatty acids. All fish, but particularly "fatty or oily fish" such as salmon, mackerel, herring, trout (rainbow) and sardines contain significant amounts of omega-3 fatty acids. Fish rich in omega-3 fatty acids do not account alone for all the reported benefits. Methods of preparation may negate any benefits such as when fish is fried and also sandwich fish does not contribute to cardiovascular benefits. Other choices to include in a healthy diet are: anchovy, basa, caelin, char, cod, haddock, hake, mullet, pollack, smelt, sole and tuna (light, canned).

Fish is an excellent source of protein, calcium and minerals such as phosphorus, iron, selenium, potassium and vitamins including thiamine, riboflavin, and niacin, which are all inportant for achieving and maintaining good health.

Shellfish can also contribute to a healthy, balanced diet. Shellfish including, mussels, clams, scallops, shrimp, oysters, lobster, and abalone are low in calories and saturated fats, and are excellent sources of protein and contain omega-3 fatty acids. Also, shellfish, like fish contribute to health by providing essential minerals and vitamins such as iron, zinc, copper and vitamin B12.

Consumers' Concerns

Today there are concerns about the levels of mercury found in , both wild and farmed fish and seafood, Health Canada studies have shown there are trace amounts of mercury found in all types of fish and seafood. Mercury being a natural element found in soil, rocks, streams and oceans and also with human activities, such as pulp and paper processing, mining operations, and burning fossils fuels all attribute to higher levels of mercury being found in the environment. Mercury tends to accumulate in the food chain, so large, predatory fish species are at risk of higher levels; these include fresh/frozen tuna, swordfish, shark, escolar, marlin, orange roughy, fresh or frozen tuna.

In recent years there has been concerns over the amounts of PCBs found in farmed salmon and as no contaminant is desirable in our food supply, Health Canada researches and determines levels at which a contaminant does not pose a risk to human health. Canada Health and the Canadian Food Inspection agency (CFIA) work together to provide one of the safest food supply systems in the world for those who live in Canada. This includes fish and seafood both wild and farmed that are available for retail sale.

Raw Fish and Sushi

Raw (sashumi) and undercooked fish and shellfish can carry harmful bacteria, viruses or parasites. Seniors, pregnant women, young children and people with weakened immune systems should avoid eating raw or undercooked fish or shellfish, including sushi. Sushi made with well-washed vegetables and/or cooked lower mercury fish is fine for everyone.

Bottom Line

Choosing a variety of fish, salmon and shellfish in a well-balanced diet benefits heart health. The benefits may outweigh the risk of getting cancer when eating farmed salmon. Also try the following tips:

• Trim the skin and visible fat from your fish, since PCBs are stored in the fat portion.
• Prepare your salmon in a way that reduces a significant portion of fat, such as grilling and broiling.
• Try canned salmon, since almost all of them are wild salmon.

Guidelines for Fish and Seafood Consumption

Canada's Food Guide recommends two servings of fish per week. It is important to remember that women of child-bearing age, pregnant, or breastfeeding and children under 12 choose fish from this list. For safe amounts check the Health Canada website: http://www.hc-sc.gc.ca

Maple Teriyaki Salmon

Ingredients:

• 4 salmon fillets

Marinade:

• 1/3 cup apple juice
• 1/3 cup pure Canadian Maple syrup
• 3 tbsp. soy sauce
• 2 tbsp. finely chopped onion
• 1 -2 minced garlic cloves

Directions:

1. Mix marinade ingredients into a bowl; remove 1/2 cup for basting (cover and refrigerate).
2. Pour remaining ingredients into a large plastic bag. Add salmon, seal bag and turn to coat both sides. Refrigerate for 1 - 3 hours.
3. Drain and discard marinade.
4. Broil salmon 4 inches from heat for 5 minutes.
5. Baste with reserved marinade and broil 10 minutes longers or until fish flakes easily with a fork, basting frequently.

Serves: 4

Recipes for your Ride

As you know you can come into the store and pick up "space food" any time. Via Ciclante is not in the nutrition business we present to you the edible cycling experience. It is through hours of participating at this game that we have come up with suggestions to help you prepare for your next ride.

The following are several interesting ideas for homemade snacks to take on that next ride. They not only can provide some taste variety, but they are definitely easier on the wallet than the commercial energy bars. The following recipes are generally low or non fat (except those containing peanut butter). However, sometimes it tastes better with some fat - is often important to keep eating during a ride, so try to find the balance for your tastes.

Off the grocery shelf products such as:

bananas
peanut butter and jelly sandwiches
Fig Newtons
Pop Tarts
relatively low-fat chocolate bars like Milky Way. Chocolate is good except on hot summer days, try to avoid the messy in your jersey pockets.

Puddings (fat free)
Make with skim milk for a fat free, high carbo treat on the bike.
4 ounces = approx. 100 Cal and 22 grams of carbo

Brownies (fat free)
Follow the directions on the premixed package, but substitute 1 banana and 1/2 cup nonfat yogurt for the oil and eggs. Be careful with nuts and toppings which will add loads of fat.
1 average serving = 100 Calories and 18 grams of carbo

Dry cereal in a sandwich bag -
Cinnamon Toast Crunch
1 ounce = 110 Cal and 25 grams of carbo

Pancake Sandwich
Toast or microwave 2 frozen pancakes (waffles)
Spread with jam and wrap in a baggie
2 - 4 inch pancakes + jam = 195 Cal and 35 gram of carbo

Energy "gel"
Mix an energy drink at 5 times the recommended concentration (accelerate tropical fruit was the brand mentioned) and then carry a second water bottle to wash it down.

Not quite cheesecake
Sandwich shortbread cookies with non fat cream cheese and raspberry jam. The three components can be carried separately and mixed during stops as well.

Trail putty
1/2 cup of peanut butter
2 tablespoons honey
2 1/2 tablespoons dried non fat powdered milk
1/2 cup raisins
Roll into a log, then roll in coconut or chocolate.
Chill and then wrap in plastic wrap.

Four blender ideas - for before or after the ride
1)
1/2 cup orange juice
1/2 cup pineapple juice
2 bananas
touch of honey
2)
plain non fat yogurt
skim milk
banana
pineapple chunks
ice cubes
3)
milk
orange juice
bananas
4)
cranberry juice
orange juice
strawberries
pineapple chunks
bananas
frozen fruit bars ice cubes

Muffins
These may be the ideal cycling snack. It's just a handful in size, and can be tailored to your needs. The only drawback is that they tend to crumble the longer they are in your jersey. Keep them stored in a reuseable plastic bag. Here's one recipe for an example:

Oatmeal raisin muffins
1 1/2 cups whole wheat (or white) flour
1 cup uncooked oatmeal
1 tablespoon baking powder
3 tablespoons sugar (try honey if you'd like)
1/2 cup raisins (other fruits are optional)
1/4 - 1/2 cup nuts if desired (they are high in fat)
2 egg whites
1 cup non fat milk
1/4 cup vegetable oil
Preheat oven to 400 F. Mix flour, oatmeal, baking powder, sugar, and raisins in a large bowl. In a second bowl beat egg whites, then stir in milk and oil. Add liquid to flour mixture and stir till blended - do not overmix. Bake 15 to 20 min. until muffins spring back when touched.

Enjoy your ride and be strong.

Pasta e Fagioli (Pasta with beans)

An early post in the Culture and History section, I wrote about my Nonna Caterina preparing a dish for the Bianchi team including Gino Bartali and Fausto Coppi. I present to you an authetic dish prepared in the same way my Nonna used to make it. This hearty dish is known and loved in the Italian cuisine. I hope that you enjoy classical Italian recipe.

Ingredients for 4 people

300 gr. Romano beans
1/2 kg of pasta ( could use Pantacce Toscane pasta or different type of pasta broken into little pieces)
garlic,
salt,
pepper black and hot red pepper ( if desired)
2 or 3 fresh tomatoes
oil

Soak beans overnight. Rinse and cook in a pot or an old fashion clay saucepan with cold water at low medium temperature for about 2 hours.

Remove when cooked
In a pot fry garlic add 2 or 3 chopped fresh tomatoes, basil and Italian parsley.

When ready, add beans and warm water bringing to boil. Add salt.
Then add mixed crumbled pasta or pantacce Toscane .
Cook the pasta and beans. When finished add pepper and let it rest for a while.
Add olive oil when placing it in each individual dish.

Buon appetito

Choosing a Healthy Energy Bar

1. Before purchasing an energy bar, spend time reading the label. Don't assume that because the bar is advertised as "healthy" that it actually is. Verify the facts for yourself by scutinizing the fine print on the nutritional label.

2. When choosing an energy bar it is best to select one that has minimal processed ingredients and instead, more natural ingredients such as dried fruits, veggies, nuts and whole grains.

3. If your lifesytle is more sedentary choose a bar with 10 to 20 grams of carbbohydrates. If your an active person choosing one with 20 to 45 grams of carbohydrates would more suitable.

4. This is where many energy bars fall short. Some are loaded with sugar. To determine the quantity of sugar in a energy bar, take the number of sugar grams and divide by four. This will give you the number of teaspoons of sugar in a serving. Try to keep it below two teaspoons per serving.

5. You'll want a bar that has some protein since this helps to prime your metabolism and giving you a full feeling so you won't be hungry two hours later. The number of grams of protein is clearly stated on the nutritional label. To determine your daily needs, divide your weight in pounds by 2.2. This will give you your weight in kilograms. You should get around one gram of protein per kilogram of body weight per day.

6. National labels are now required to list fat content. A bar with no more than 2 grams of saturated fat as a higher amount can raise LDL (bad) cholesterol. Choosing bars contining polyunsaturated (vegetable oils such as soybean, sunflower and safflower) or monunsaturated (almonds, pecans and cashews) fats can help raise your HDL (good) cholesterol. Be aware the label may read less than 0.5 grams of transfats, and if you see partially hydrogenated oil listed, there is a small amount of trans fats in the energy bar.

7. The calorie content should be one of the first number on the label. Some energy bars can be quite high in calories; if the energy bar is going to serve as a snack, keep the calories under 200. If you're using it as a meal replacement, you can double that amount. The recommended caloric bar size for women is: 150 to 200 calories and for men 200 to 250 calories.

8. An occasional meal on the fly with a supplement bar, a piece of fruit and a serving milk or soy beverage is acceptable. But go easy on bars, and don't short change yourself with nutrient enriched foods and disease fighting phytochemicals.

Chocolate, Cranberry and Oat Bars

Ingredients:

• 1 cup dried cranberries
• 1/4 cup orange juice
• 1 1/2 cups all-purpose flour
• 1 1/2 cups quick cooking oats
• 1 tsp. baking powder
• 1/4 tsp. salt
• 3/4 cup margarine or butter, softened
• 1 1/2 cups brown sugar, firmly packed
• 2 eggs
• 4 squares semi-sweet chocolate , coarsely chopped
• 1/2 cups pecans, chopped

Directions:

1. Preheat oven to 350 degrees F.
2. Combine cranberries and orange juice in microwaveable bowl.
3. Microwave on HIGH 30 sec.. Let stande 10 min.
4. Meanwhile, combine flour, oats, baking powder and salt; set aside.
5. In a large bowl, beat margarine or butter and sugar with an electric mixer on medium speed until light and fluffy.
6. Add eggs, one at a time, beating well after each adddition.
7. Gradually add flour mixture, mixing well after each addition.
8. Stir in cranberry mixture, chocolate and pecans and mix until well combined.
9. Spread dough into 13x9-inch baking pan sprayed with cooking spray.
10. Bake 25 to 30 min. or until lightly browned.
11. Cool completely on wire rack before cutting into bars.

Nutrition Info (per serving)

• Calories - 160
• Total fat - 7g
• Saturated Fat - 1.5g
• Cholesterol - 15g
• Sodium - 90mg
• Carbohydrates - 23g
• Dietary Fiber - 1g
• Sugars - 14g
• Protein - 2g
• Vitamin A - 4% DV
• Vitamin C - 0% DV
• Calcium - 2% DV
• Iron - 6% Dv

Healthy Living Information

• Low Sodium

Diet Exchange

• 1-1/2 Starch + 1 fat

Nutrition Bonus

• These tasty bars are made with oats and can fit into a healthy eating plan.

Belgian Waffles

We are in the spring season and the Spring Classic series happen in Belgium. Belgian cycling is the inspiration for the enitre cycling world. This simple recipe will get you into the spring season. The cold, wet and windy riding days lay ahead is the stuff that makes riders stronger. All Canadians can appreciate thhis weather and the Belgian spirit. Having this small taste of Belgium is better than eating the dirt from Belgian cobbles.

Brussels Waffle

10 tablespoons butter
½ teaspoon salt
1 tablespoon salad oil
1 tablespoon vanilla flavoring
2 cups milk
2 cups water
1 ounce fresh yeast or
1½ envelopes granulated yeast
4 cups sifted flour
4 eggs, separated
½ cup sugar

Heat ½ cup of the water to lukewarm. Dissolve the yeast in the water. Put the flour into a large bowl. Stir in the egg yolks, the sugar, and the yeast. Beat in the remaining water, the milk, the butter, salt, salad oil, and vanilla. Beat until the mixture is smooth. Beat the egg whites until they stand in stiff peaks. Fold them into the batter. Let the batter stand for 1 hour, stirring it 4 times. Bake the waffles in a waffle iron as usual. Serve with whipped cream, fruit, jam or sugar (if you have a sweet tooth). Send us one !

Liege Waffle

Another native waffle, that can be baked with any waffle iron

1 ¾ cup flour
1 tablespoon sugar
1 egg
1 ½ cup light beer
¼ salad oil
vanilla extract to taste