Ingredient of the Week: Avocado

When I visited California last year, I was infinitely jealous you could buy 9 avocados for $1. Unfortunately, we’re a little less fortunate over here, but that doesn’t mean they’re any less delicious. Although they are high in fat, it’s the healthy kind of fat that your body needs. Like olive oil, avocadoes boost levels of HDL (the “good” cholesterol). Avocadoes provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, avocado protein is readily absorbed by the body because avocadoes also contain fiber.

They also provide a combination of Vitamins C and E, carotenoids, zinc, and omega-3 fatty acids which all help guard against inflammation. This means avocadoes can help prevent or mitigate against both osteo- and rheumatoid arthritis. As if we needed more reasons to eat these delicious ingredients!

Pick avocados that are a dark green colour, and that gently give when you squeeze. They shouldn’t be overly soft (unless you plan on using them ASAP) and avocados that are lighter in colour and harder will take longer to ripen.

This week, we’ll be testing out the following recipes to add to our inventory of go-to recipes.

• Pineapple Avocado Salsa (Life’s Ambrosia)
• Chilled California Avocado Soup with Coconut Milk Recipe (Cookin’ Canuck)
• Baked Avocado Fries with Chipotle Mayo (Rachel Cook)

We’re always on the hunt for your favorite recipes, so make sure to drop us a line with your favorite uses for avocados.

Ingredient of the Week: Mint

Refreshing and delicious, mint does more than just freshen your breath. From plant to oil, it doesn’t take too much digging to find its benefits, like providing sinus relief when inhaled, or relaxing those tense muscles. Herbalists believe inhaling mint oil incense helps open the mind and calms the nerves. It has some antioxidant properties and can be used as an anti-itch relief for bug bites or other skin irritations.

Though you can buy mint by the handful at the grocery store, it’s just as easy to grow mint. But a word of caution: it spread like wildfire! To prevent it from taking over the garden, consider planting it in a clay pot, then sink that pot into your herb garden. You can also grow mint fairly easily indoors or bring it inside for the winter months.

Here are the recipes that Lisa and I are going to be giving a test-run this week. What will you be cooking?

• Silver Monk Cocktail (Food & Wine)
• Homemade Girl Scout Cookies: Thin Mints (Baking Bites)
• Chickpea, Barley and Zucchini Ribbon Salad with Mint and Feta (The Kitchn)

This week, join us in trying out these or other mint recipes and sharing your results. We are looking for tried-and-true mint recipes to add to our recipe book. Share your favourites below!

Ingredient of the Week: Mango

Almost everybody loves mango, but how often have you gotten creative with how you incorporate it into your meals? This week, that is going to change.

I remember the first time I tried mango was at my sister’s house when I was around 18 or 19 years old. We approached it with caution (fruit back then was basically apples and bananas) and didn’t know what to expect. When I tasted it, I couldn’t believe I had gone so long without it in my life.

Eating this sweet gift from nature also rewards you with significant amounts of dietary fibre, vitamin C, vitamin B6, and vitamin A – a full cocktail of antioxidants.

Some people are daunted by the preparation of this fruit. You can’t let that deter you! If your mango is good and ripe – something you can assess by looking for a sweet fresh smell and some softness in the flesh – it is really not that difficult! Here’s a video of the technique I use (although I’m not this pro and definitely opt for the peeler vs. the knife).

So let’s get cooking! What are you going to make this week? Here’s the recipes Laura and I will be trying out:

• Thai Green Mango Salad {About.com}
• Mango Salsa {White on Rice Couple} – definitely going to try on burgers!
• Mango Lassi Pops {Babble.com}
• Grilled Mango with Coconut Ice Cream {Sinful Sundays}

We hope you’ll join us in sharing your favourite recipes below, and trying something new along with us! Please share in the comments section below!

Ingredient of the Week: Zucchini

This week’s ingredient can be found in abundance this time of year, and is probably one of the most versatile green veggies. From cakes to salads – it adds a nice fresh flavour and texture wherever you add it, but never takes over. The most popular kind of summer squash, zucchinis are sometimes called courgettes and pack serious amounts of vitamin C, fiber, potassium, and folate.

Opt for zucchinis with dark green skin for the maximum amount of nutrients, and don’t go peeling it off! Keep the skin, as that’s where the majority of the nutrients are.

Here are the recipes that Laura and I are going to be giving a test-run this week. I’m really excited about the Blueberry Zucchini Loaf because I don’t think I’ve ever tried that particular combination. What will you be cooking?

• Grilled Chicken and Ratatouille {Epicurious}
• Blueberry Zucchini Loaf {Allrecipes}
• Sausage Stuffed Zucchini Boats {Skinnytaste}
• Zucchini Ribbon Salad {Proud Italian Cook}

This week, join us in trying out these or other zucchini recipes and sharing your results. We are looking for tried-and-true zucchini recipes to add to our recipe book. Share your favourites below!

Delicious Dish: Cranberry, Fig and Pinot Noir Chutney

Photo courtesy of Epicurious

Colour Commentary

A throwback to when we first discovered this recipe in Cranberry week, this recipe was wildly popular around the Christmas Dinner table, but is delicious at any time of the year. Easy to make, and easy to double (or triple), this chutney combined tang from the cranberries, and crunchiness from the fig seeds. Plus, everything is better with a little Pinot Noir don’t you think? Bobby Flay knew what he was doing when he concocted this recipe! We didn’t want to mess with this recipe too much, so we just edited the quantities of ingredients to make it even tastier.

Ingredients

• 1 1/2 cups Pinot Noir
• 15 dried figs, diced (about half a package)
• 3/4 cup sugar
• 1 1/2 cups water
• 6 strips orange zest
• 1 (2-inch) piece fresh ginger, peeled and finely grated
• 4 cups fresh or frozen cranberries

 

Directions

1. Bring the wine to a simmer in a small saucepan. Remove from the heat, add the figs, and let soak until soft, about 30 minutes. Drain, reserving the wine and figs separately.
2. Combine the sugar, 1 1/2 cups water, the reserved wine, orange zest, and ginger in a large saucepan and bring to a boil over high heat. Cook until the sugar has completely melted, a minute or two. Add half of the cranberries and cook, stirring occasionally, until the berries have popped and are very soft, about 10 minutes. Stir in the remaining cranberries and the soaked figs and cook for 5 minutes longer.
3. Pour the chutney into a serving bowl. Serve at room temperature or chilled. The chutney can be prepared in advance and stored covered in the refrigerator.

Ingredient of the Week: Figs

You probably remember eating Fig Newtons as a kid (and maybe not liking them), but there are so many more ways to prepare figs than in cookie form. Fresh figs are only available for a short time each year, in the summer and in the fall, but you can find dried figs all year round. There is something to be said about the  unique taste and texture of fresh figs. They are lusciously sweet with a texture that combines the chewiness and crunchiness.

Both fresh and dried figs are high in pectin, a soluble fiber that helps lower blood cholesterol. Figs are a good source of potassium, which helps control blood pressure. If you’re looking to slim down, this fruit just might provide a sweet way of doing it. Because they are a good source of dietary fiber, they are linked to having a positive effect on weight management.

Since fresh figs are one of the most perishable fruits, they should be purchased only a day or two in advance of when you are planning on eating them. Look for figs that have a rich, deep color and are plump and tender, but not mushy. They should have firm stems and be free of bruises. Though you may look silly, smelling a fig can help you discover their freshness. If it smells sour, it’s probably past its best before date.

Before eating or cooking figs, wash them under cool water and then gently remove the stem. Gently wipe dry, their skin is delicate, but edible. You can replace dried figs in a recipe for fresh figs, or you can simply simmer them for several minutes in water or fruit juice to make them plumper and juicier.

We’re very excited to dive into the world of figs this week, and here are some recipe we’ll be trying:

• Winter Wheat Berry Salad with Figs & Red Onion (the Kitchn)
• Fig & Walnut Bread (Dinner with Julie)
• Pancakes with Fig Balsamic Jam (Authentic Suburban Gourmet)

As always, we’re on the search for creative ways to use this ingredient, and looking for your favorite go-to fig recipes to add a little summer to your meals. Make sure to share a comment below!

Ingredient of the Week: Chile Peppers

Just in time for a sizzling summer! Chiles are a signature addition to many delicious international cuisines. They add instant flavour and warmth to your dish, but also pack a nutritious punch, too. They are full of antioxidants, rich in immune-boosting vitamins, and help lower cholesterol. And, when the weather is warm, they can make you feel a little cooler by raising your internal temperature (and making you sweat!).

Did you know that chipotle peppers are just jalapeño peppers that have been smoked and dried? Likewise, ancho peppers are dried poblano peppers. There is a wide variety of chiles to choose from out there, and each type will provide a completely different type of flavour and level of heat to your cooking.

When it comes to heat, the general rule is this: the smaller the chile, the hotter they are. Those craving extra heat should opt for habanero peppers or scotch bonnets. When the heat gets to be too much, what can you do? One thing that is relatively agreed upon is that water is not the best option. Instead, you should reach for milk, liquor, or something absorbent like bread.

It is important to use extreme caution when handling these fiery ingredients. Wash your hands immediately afterwards and avoid touching your eyes.

This week, we are looking to expand our culinary horizons and discover great new recipes including chiles as the ingredient of the week.

Here’s what we’ll be cooking up:

• Black Bean Soup with Cumin and Jalapeño {Epicurious}
• Chile Verde Con Cerdo (Green Chili With Pork) {Food.com}
• Haitian Stewed Chicken {Savour.com}

We hope you’ll join us in sharing your favourite recipes below, and trying something new along with us! Please share in the comments section below.