Читать книгу When A Child Has Diabetes - Denis Daneman - Страница 13
ОглавлениеHot Breakfast Cereals
Hot cereal is one of my favorite ways to begin the day, and happily, you can use your slow cooker to cook the cereal overnight. Just leave the slow cooker on Warm in the morning and everyone can help themselves.
VEGAN FRIENDLY
MAKES 4 SERVINGS
•These recipes work best in a small (maximum 3½ quart) slow cooker
•Greased slow cooker stoneware
| Hot Multigrain Cereal | ||
| 1 cup | multigrain cereal, or ½ cup (125 mL) multigrain 250 mL cereal and ½ cup (125 mL) rolled oats | 250 mL |
| ¼ tsp | salt | 1 mL |
| 4 cups | water | 1 L |
| 1 | all-purpose apple, peeled and thickly slicedWheat germ, optional | 1 |
1.In prepared slow cooker stoneware, combine multigrain cereal, salt, water and apple. Cover and cook on Low for 8 hours or overnight. Add wheat germ, if using. Stir well and serve.
| Hot Oatmeal | ||
| 1⅓ cups | rolled oats | 325 mL |
| ¼ tsp | salt | 1 mL |
| 4¼ cups | WaterWheat germ, optional | 1.05 L |
1.In prepared slow cooker stoneware, combine oats, salt and water. Cover and cook on Low for 8 hours or overnight. Add wheat germ, if using. Stir well and serve.
Tip
Rolled oats, often called porridge when cooked, are probably the most popular breakfast cereal. For variety, try steel-cut oats, Irish oatmeal or Scotch oats, which have an appealing chewy texture.
Hot Multigrain Cereal
Hot Oatmeal
Hot Multigrain Cereal and Hot Oatmeal
Mindful Morsels
Wheat germ is very nutrient-dense. Just 2 tsp (10 mL) is an excellent source of manganese and also supplies folacin, thiamine, magnesium and zinc.
Multigrain Cereal with Fruit
A steaming bowl of this tasty cereal will get you off to a good start in the morning.
VEGAN FRIENDLY
MAKES 8 SERVINGS
•Works best in a small (3½ quart) slow cooker (see Tip, page 22)
•Greased slow cooker stoneware
| ½ cup | brown rice | 125 mL |
| ½ cup | millet (see Tips, below) | 125 mL |
| ½ cup | wheat berries | 125 mL |
| 2 | medium all-purpose apples, peeled, cored and thinly sliced | 2 |
| 4 cups | water (see Tips, below) | 1 L |
| ½ tsp | vanilla | 2 mL |
| ½ cup | chopped pitted soft dates, preferably Medjool (see Tips, below) Wheat germ, optional | 125 mL |
1.In prepared slow cooker stoneware, combine rice, millet, wheat berries and apples. Add water and vanilla. Cover and cook on Low for up to 8 hours or overnight. Add dates and stir well. Serve sprinkled with wheat germ, if using.
Tips
Like lentils, some millet may contain bits of dirt or discolored grains. If your millet looks grimy, rinse it thoroughly in a pot of water before using. Swish it around and remove any offending particles, then rinse under cold running water.
This cereal tends to get dry and brown around the edges if cooked for longer than 8 hours. If you need to cook it for longer, add an additional ½ cup (125 mL) of water.
If you’re not using Medjool dates, which are naturally soft, place the chopped dates in a microwave-safe dish, cover with water and microwave on High for 30 seconds to soften before adding to cereal.
Apple Oatmeal with Wheat Berries
This flavorful cereal is an adaptation of a recipe that appeared in Eat, Drink and Be Healthy: The Harvard Medical School Guide to Healthy Eating.
VEGAN FRIENDLY
MAKES 8 SERVINGS
•Works best in a small (3½ quart) slow cooker (see Tip, below)
•Greased slow cooker stoneware
| 1½ cups | steel-cut oats | 375 mL |
| ½ cup | wheat berries | 125 mL |
| 2 | apples, peeled, cored and chopped | 2 |
| ½ tsp | ground cinnamon | 2 mL |
| ½ tsp | vanilla | 2 mL |
| 3½ cups | water | 875 mL |
| 1 cup | apple juice | 250 mL |
1.In prepared slow cooker, combine steel-cut oats, wheat berries, apples, cinnamon and vanilla. Add water and apple juice. Cover and cook on High for 4 hours or on Low for 8 hours or overnight. Stir well.
Tip
If you are cooking this cereal in a large oval slow cooker, reduce the cooking time by half.
Mindful Morsels
Breakfast is the most important meal of the day. Not only does a good breakfast help you feel energized and keep you productive throughout the day, it is also good for your heart and helps keep your weight under control. Research shows a link between eating breakfast, particularly whole grain cereals, and lower levels of cholesterol. For instance, a study in the American Journal of Clinical Nutrition reported that healthy women who skipped breakfast paid the price with higher levels of blood cholesterol and lower levels of insulin. They also snacked more during the day, consuming more calories than they would have if they had enjoyed a morning meal.
Irish Oatmeal
Although rolled oats are very tasty, my favorite oat cereal is steel-cut oats, which are often sold under the name “Irish Oatmeal.” They have more flavor than rolled oats and an appealing crunchy texture.
VEGAN FRIENDLY
MAKES 4 SERVINGS
•Works best in a small (3½ quart) slow cooker (see Tips, below)
•Greased slow cooker stoneware
| 1 cup | steel-cut oats | 250 mL |
| ½ tsp | salt | 2 mL |
| 4 cups | water | 1 L |
1.In prepared slow cooker, combine oats and salt. Add water. Cover and cook on High for 4 hours or on Low for 8 hours or overnight. Stir well.
Tips
If you are cooking this cereal in a large oval slow cooker, reduce the cooking time by half.
If you prefer a creamier version of this cereal, make it using half skim or 2% evaporated milk and half water. This will add 1 Low-fat Milk Exchange/ 1 Carbohydrate Choice per serving.
Mindful Morsels
Many people enjoy a cup of coffee at breakfast and at other times throughout the day. In common with soft drinks, tea and chocolate, coffee contains caffeine. Experts recommend that healthy adults consume no more than 400 mg to 450 mg of caffeine per day, the amount in approximately three 8-oz (250 mL) cups of coffee. (Pregnant women should consume no more than 300 mg per day.) In addition to the well-known ability of too much caffeine to make you jittery, it can also affect bone density and risk of fractures. Studies indicate that people who drink coffee are less prone to these effects if they have enough calcium in their diet.
Creamy Morning Millet with Apples
If you’re tired of the same old breakfast, perk up your taste buds by enjoying millet as a cereal. You can refrigerate leftovers for up to two days and reheat portions in the microwave.
VEGAN FRIENDLY
MAKES 8 SERVINGS
•Works best in a small (3½ quart) slow cooker (see Tips, below)
•Greased slow cooker stoneware
| 1 cup | millet (see Tips, page 21) | 250 mL |
| 3 to 4 cups | enriched rice milk (see Tips, below) | 750 mL to 1 L |
| 3 | apples, peeled, cored and chopped | 3 |
| ¼ tsp | salt | 1 mL |
1.In prepared slow cooker stoneware, combine millet, rice milk, apples and salt. Cover and cook on High for 4 hours or on Low for 8 hours or overnight. Stir well and spoon into bowls.
Tips
If you are cooking this cereal in a large oval slow cooker, reduce the cooking time by half.
Use plain or vanilla-flavored rice milk. Vary the quantity to suit your preference. Three cups (750 mL) produces a firmer result. If you like your cereal to be creamy, use the larger quantity.
Variation
Use half millet and half short-grain brown rice.
Breakfast Rice
Simple yet delicious, this tasty combination couldn’t be easier to make.
VEGAN FRIENDLY
MAKES 10 SERVINGS
•Works best in a small (3½ quart) slow cooker (see Tips, below)
•Greased slow cooker stoneware
| 1 cup | brown rice | 250 mL |
| 4 cups | vanilla-flavored enriched rice milk | 1 L |
| ½ cup | dried cherries or cranberries | 125 mL |
1.In prepared slow cooker stoneware, combine rice, rice milk and cherries. Place a clean tea towel folded in half (so you will have two layers) over top of stoneware to absorb moisture. Cover and cook on High for 4 hours or on Low for up to 8 hours or overnight. Stir well and serve.
Tips
If you are cooking this cereal in a large oval slow cooker, reduce the cooking time by half.
Made with this quantity of liquid, the rice will be a bit crunchy around the edges. If you prefer a softer version or will be cooking it longer than 8 hours, add ½ cup (125 mL) of water or rice milk to the recipe.
Variation
Use half rice and half wheat berries.
Mindful Morsels
Few foods are more ubiquitous than rice, which is eaten around the world. Although many people consume white rice, brown rice is far more nutritious. A complex carbohydrate, it contains much more fiber than white rice, as well as B vitamins and minerals such as manganese, selenium and magnesium. Because it also contains essential oils, which become rancid at room temperature, brown rice should be stored in the refrigerator in an airtight container.
Whole Wheat Soda Bread
This homey bread is easy to make and is a delicious accompaniment to many main course dishes.
VEGETARIAN FRIENDLY
MAKES 1 LOAF (8 SLICES)
•Large (minimum 5 quart) oval slow cooker
•Lightly greased 8- by 4-inch (20 by 10 cm) approx. loaf pan or 6 cup (1.5 L) soufflé or baking dish (see Tips, below)
| 1 cup | whole wheat flour (see Tips, below) | 250 mL |
| 1 cup | all-purpose flour | 250 mL |
| ¾ tsp | baking soda | 4 mL |
| ¾ tsp | salt | 4 mL |
| 1¼ cups | buttermilk | 300 mL |
1.In a large bowl, mix together whole wheat and all-purpose flours, baking soda and salt. Make a well in the center, pour buttermilk into well and mix just until blended; do not overmix. Spread into prepared pan.
2.Cover pan tightly with foil and secure with string. Place pan in slow cooker stoneware and pour in enough boiling water to come 1 inch (2.5 cm) up the sides of the dish. Cover and cook on High for 2½ to 3 hours, until bread springs back when touched lightly in the center. Unmold and serve warm.
Tips
This bread, like the others in this book, can be made in almost any kind of baking dish that will fit into your slow cooker. I have a variety of baking pans that work well: a small loaf pan (about 8 by 4 inches/20 by 10 cm) makes a traditionally shaped bread; a round (6 cup/1.5 L) soufflé dish or a square (7 inch/17.5 cm) baking dish produces slices of different shapes. All taste equally good.
Whole wheat flour quickly becomes rancid at room temperature and should be stored in the freezer. It will keep for up to a year and can be used directly from the freezer.
Mindful Morsels
Substituting whole wheat flour for some or all of the white flour in any recipe is a healthful strategy. Unlike all-purpose flour, whole wheat flour includes all three nutrient-rich parts of the wheat berry: the bran, the germ and the endosperm. (White flour uses only the endosperm.) Whole wheat flour has more protein, fiber, niacin, pantothenic acid and vitamins E and B6 than white flour. It is also much higher in magnesium and zinc. The fiber in whole wheat flour is one of its most valuable attributes.
Caraway Soda Bread
I love the caraway flavor in this classic Irish soda bread. It makes a great accompaniment to hearty soups and stews.
VEGETARIAN FRIENDLY
MAKES 1 LOAF (8 SLICES)
•Large (minimum 5 quart) oval slow cooker
•Lightly greased 8- by 4-inch (20 by 10 cm) approx. loaf pan or 6 cup (1.5 L) soufflé or baking dish (see Tips, below)
| 1 cup | whole wheat flour | 250 mL |
| 1 cup | all-purpose flour, unbleached if possible | 250 mL |
| 2 tsp | caraway seeds (see Tips, below) | 10 mL |
| 2 tsp | granulated sugar | 10 mL |
| 1 tsp | baking soda | 5 mL |
| ½ tsp | salt | 2 mL |
| ¾ cup | buttermilk | 175 mL |
| 2 tbsp | olive oil | 25 mL |
1.In a large bowl, mix together whole wheat and all-purpose flours, caraway seeds, sugar, baking soda and salt. Make a well in the center.
2.In measuring cup, stir together buttermilk and olive oil. Pour into well and mix just until blended; do not overmix. Knead several times to make dough fit the shape of your pan and place in prepared pan.
3.Cover pan tightly with aluminum foil. Place in slow cooker stoneware and pour in enough boiling water to come 1 inch (2.5 cm) up the sides of the dish. Cover and cook on High for 2½ to 3 hours, until bread springs back when touched lightly in the center. Unmold and serve warm.
Tips
This bread, like the others in this book, can be made in almost any kind of baking dish that will fit into your slow cooker. I have a variety of baking pans that work well: a small loaf pan (about 8 by 4 inches/20 by 10 cm) makes a traditionally shaped bread; a round (6 cup/1.5 L) soufflé dish or a square (7 inch/17.5 cm) baking dish produces slices of different shapes. All taste equally good.
If you don’t like the texture of whole caraway seeds, toast them in a dry skillet over medium heat, stirring, until fragrant, about 3 minutes, then grind them in a mortar or a spice grinder before adding to the dry ingredients.
Banana Walnut Oat Bread
Serve this moist and flavorful bread as a dessert or for a breakfast on the run.
VEGETARIAN FRIENDLY
MAKES 1 LOAF(10 SLICES)
•Large (minimum 5 quart) oval slow cooker
•Greased 8- by 4-inch (20 by 10 cm) approx. loaf pan or 6 cup (1.5 L) soufflé or baking dish (see Tips, below)
| ⅓ cup | butter, softened | 75 mL |
| ⅔ cup | brown sugar | 150 mL |
| 2 | eggs | 2 |
| 3 | ripe bananas, mashed (about 1¼ cups/300 mL) | 3 |
| ¾ cup | all-purpose flour, unbleached if possible | 175 mL |
| ¾ cup | rolled oats (not quick-cooking) | 175 mL |
| 2 tbsp | milled flaxseeds | 25 mL |
| 2 tsp | baking powder | 10 mL |
| ½ tsp | salt | 2 mL |
| ¼ tsp | baking soda | 1 mL |
| ½ cup | finely chopped walnuts | 125 mL |
1.In a bowl, beat butter and sugar until light and creamy. Add eggs, one at a time, beating until incorporated. Beat in bananas.
2.In a separate bowl (see Tips, below), combine flour, oats, flaxseeds, baking powder, salt and baking soda. Add to banana mixture, stirring just until combined; do not overmix. Fold in walnuts.
3.Spoon batter into prepared pan. Cover tightly with foil and secure with a string. Place pan in slow cooker stoneware and pour in enough boiling water to come 1 inch (2.5 cm) up the sides. Cover and cook on High for 3 hours, until a tester inserted in the center comes out clean. Unmold and serve warm or let cool.
Tips
This bread, like the others in this book, can be made in almost any kind of baking dish that will fit into your slow cooker. I have a variety of baking pans that work well: a small loaf pan (about 8 by 4 inches/20 by 10 cm) makes a traditionally shaped bread; a round (6 cup/ 1.5 L) soufflé dish or a square (7 inch/17.5 cm) baking dish produces slices of different shapes. All taste equally good.
To ease cleanup, mix the dry ingredients on a sheet of waxed paper, instead of using a bowl.
Carrot Bread
Serve this tasty bread as a snack or for a healthy breakfast on the run.
VEGETARIAN FRIENDLY
MAKES 1 LOAF (12 HALF-SLICES)
•Large (minimum 5 quart) oval slow cooker
•Greased 8- by 4-inch (20 by 10 cm) approx. loaf pan or 6 cup (1.5 L) soufflé or baking dish (see Tips, below
| 1½ cups | all-purpose flour | 375 mL |
| ½ cup | whole wheat flour (see Tips, below) | 125 mL |
| 2 tsp | baking powder | 10 mL |
| 1 tsp | ground cinnamon | 5 mL |
| ½ tsp | ground cloves | 2 mL |
| ½ tsp | salt | 2 mL |
| ½ cup | packed brown sugar | 125 mL |
| ¼ cup | granulated sugar | 50 mL |
| 3 tbsp | olive oil | 45 mL |
| 1 | egg, beaten | 1 |
| ¾ cup | low-fat plain yogurt | 175 mL |
| 1½ cups | shredded peeled carrots | 375 mL |
| ⅓ cup | chopped pecans | 75 mL |
1.In a bowl, combine all-purpose and whole wheat flours, baking powder, cinnamon, cloves and salt.
2.In a separate bowl, beat together brown and granulated sugars, olive oil, egg and yogurt. Add to flour mixture, stirring just until combined; do not overmix. Fold in carrots and pecans.
3.Spoon batter into prepared pan. Cover tightly with foil and secure with a string. Place pan in slow cooker stoneware and pour in enough boiling water to come 1 inch (2.5 cm) up the sides of the dish. Cover and cook on High for 4 hours, until a tester inserted in the center of the loaf comes out clean. Unmold and serve warm or let cool. Cut into 6 thick slices, then cut each slice in half.
Tips
This bread, like the others in this book, can be made in almost any kind of baking dish that will fit into your slow cooker. I have a variety of baking pans that work well: a small loaf pan (about 8 by 4 inches/20 by 10 cm) makes a traditionally shaped bread; a round (6 cup/ 1.5 L) soufflé dish or a square (7 inch/17.5 cm) baking dish produces slices of different shapes. All taste equally good.
Whole wheat flour quickly becomes rancid at room temperature and should be stored in the freezer. It will keep for up to a year and can be used directly from the freezer.
Pumpkin Date Loaf
Everyone loves this moist and dense loaf. Refrigerate any leftovers and serve them cold or, if you prefer, reheated in the microwave.
VEGETARIAN FRIENDLY
MAKES 1 LOAF (10 SLICES)
•Large (minimum 5 quart) oval slow cooker
•Greased 8- by 4-inch (20 by 10 cm) approx. loaf pan or 6 cup (1.5 L) soufflé or baking dish (see Tips, below)
| 1 cup | all-purpose flour, unbleached if possible | 250 mL |
| 1 tsp | baking soda | 5 mL |
| ½ tsp | salt | 2 mL |
| ½ cup | finely chopped pitted soft dates, such as Medjool (5 to 6 dates) | 125 mL |
| ½ cup | finely chopped pecans | 125 mL |
| 2 | eggs | 2 |
| ½ cup | packed muscovado or evaporated cane juice sugar | 125 mL |
| 2 tbsp | olive oil | 25 mL |
| 1 cup | pumpkin purée (not pie filling) | 250 mL |
| 1 tsp | ground cinnamon | 5 mL |
| ½ tsp | freshly grated nutmeg | 2 mL |
| ¼ tsp | ground ginger | 1 mL |
1.In a large bowl, mix together flour, baking soda and salt. Add dates and, using your fingers, separate any pieces of dates that are stuck together, ensuring that the bits are coated in flour. Add pecans and stir to blend. Make a well in the center.
2.In a separate bowl, beat eggs, sugar and olive oil until smooth and blended. Add pumpkin, cinnamon, nutmeg and ginger and mix well. Add to well in dry ingredients and mix just until blended; do not overmix.
3.Spoon batter into prepared pan. Cover tightly with foil and secure with a string. Place pan in slow cooker stoneware and pour in enough boiling water to come 1 inch (2.5 cm) up the sides. Cover and cook on High for 3 hours, until a tester inserted in the center of the loaf comes out clean. Unmold and serve warm or let cool.
Tips
This bread, like the others in this book, can be made in almost any kind of baking dish that will fit into your slow cooker. I have a variety of baking pans that work well: a small loaf pan (about 8 by 4 inches/20 by 10 cm) makes a traditionally shaped bread; a round (6 cup/ 1.5 L) soufflé dish or a square (7 inch/17.5 cm) baking dish produces slices of different shapes. All taste equally good.
If you prefer smaller round loaves, make this bread using three 19 oz (540 mL) vegetable tins, washed dried and sprayed with olive oil. Cover tops tightly with foil and reduce cooking time to 2 hours.
I like to use less-processed sugars, such as muscovado or evaporated cane juice sugar (Sucanat™ or Rapadura™).
Black Bean and Salsa Dip
This tasty, Cuban-inspired dip is a welcome treat any time of the day. Serve with tortilla chips, tostadas or crisp crackers (remember to count the America’s Exchanges/Canada’s Choices they contribute), or with fresh vegetables cut for dipping (crudités), a Free Food/Extra.
VEGETARIAN FRIENDLY
MAKES ABOUT 3 CUPS (750 ML) (¼ cup/50 mL per serving)
•Works best in a small (maximum 3½ quart) slow cooker
| 1 | can (19 oz/540 mL) canned black beans, drained and rinsed, or 2 cups (500 mL) cooked dried black beans (see Variation, page 231) | 1 |
| 1 | package (8 oz/250 g) light cream cheese, cubed | 1 |
| ½ cup | tomato salsa | 125 mL |
| ¼ cup | light sour cream | 50 mL |
| 2 tsp | cumin seeds, toasted and ground (see Tips, below) | 10 mL |
| 1 tsp | chili powder | 5 mL |
| 1 tsp | cracked black peppercorns | 5 mL |
| 1 | jalapeño pepper, finely chopped, optional (see Tips, below) Finely chopped green onion, optional Finely chopped cilantro, optional | 1 |
1.In slow cooker stoneware, combine beans, cream cheese, salsa, sour cream, toasted cumin, chili powder, peppercorns and jalapeño pepper, if using. Cover and cook on High for 1 hour. Stir again and cook on High for an additional 30 minutes, until mixture is hot and bubbly. Serve immediately or set temperature at Low until ready to serve. Garnish with green onion and/or cilantro, if desired.
Tips
If you use a five-alarm salsa in this dip, you may find it too spicy with the addition of jalapeño pepper.
To toast cumin seeds: Place seeds in a dry skillet over medium heat, stirring, until fragrant, about 3 minutes. Immediately transfer to a mortar or a spice grinder and grind. If you prefer to use ground cumin, substitute half of the quantity called for.
For a smoother dip, purée the beans in a food processor or mash with a potato masher before adding to stoneware.
Mindful Morsels
Look for low-fat baked varieties of “dippers” (no more than 3 g of fat per 50 g) and estimate the weight of one piece from the Nutrition Facts on the package. Twenty grams of low-fat baked tortilla chips is equivalent to a Starch Exchange/ Carbohydrate Choice. Because they are usually high in sodium, dippers should be consumed in small quantities.
Spicy Spinach Dip
Here’s a great dip with a bit of punch. If you are a heat seeker, add the extra jalapeño pepper and use extra hot salsa.
VEGETARIAN FRIENDLY
MAKES ABOUT 3½ CUPS (875 ML) (¼ cup/50 mL per serving)
•Works best in a small (maximum 3½ quart) slow cooker
| 1 lb | fresh spinach, stems removed, or 1 package (10 oz/300 g) spinach leaves, thawed if frozen (see Tip, below) | 500 g |
| 2 cups | shredded light Monterey Jack cheese | 500 mL |
| ½ cup | tomato salsa | 125 mL |
| ¼ cup | light sour cream | 50 mL |
| 4 | green onions, white part only, finely chopped | 4 |
| 1 to 2 | jalapeño peppers, seeds removed and finely chopped | 1 to 2 |
| ¼ tsp | freshly ground black pepperLow-fat baked tostadas or tortilla chips | 1 mL |
1.In slow cooker stoneware, combine spinach, cheese, salsa, sour cream, green onions, jalapeño peppers and black pepper. Cover and cook on High for 2 hours, until hot and bubbly. Stir well and serve with tostadas or tortilla chips.
Tip
If you are using fresh spinach leaves in this recipe, take care to wash them thoroughly, as they can be quite gritty. To wash spinach: Fill a clean sink with lukewarm water. Remove the tough stems and submerge the tender leaves in the water, swishing to remove the grit. Rinse thoroughly in a colander under cold running water, checking carefully to ensure that no sand remains. If you are using frozen spinach in this recipe, thaw and squeeze the excess moisture out before adding to the slow cooker. Dry thoroughly before adding to the slow cooker. If excess moisture is not removed from the dip, it will be quite runny — but still delicious!
Mindful Morsels
The colorful vegetables in this dip make it more than just pretty to look at. A healthy diet containing generous amounts of vegetables may help reduce the risk of some types of cancer. This protective effect appears to be related to brightly colored pigments, such as beta carotene and lycopene, and their interactions with other components of the foods we eat.
Sumptuous Spinach and Artichoke Dip
This classic dip has its roots in Provençal cuisine, where vegetables are baked with cheese and served as a gratin. Serve with crudités (bite-size vegetable dippers) — a Free Food/Extra — or with low-fat baked tortilla chips (remember to count them as part of your America’s Exchanges/Canada’s Choices).
VEGETARIAN FRIENDLY
MAKES ABOUT 4 CUPS (1 L) (⅓ cup/75 mL per serving)
•Works best in a small (maximum 3½ quart) slow cooker
| 1 cup | shredded part-skim mozzarella cheese | 250 mL |
| 8 oz | light cream cheese, cubed | 250 g |
| ¼ cup | freshly grated Parmesan cheese | 50 mL |
| 1 | clove garlic, minced | 1 |
| ¼ tsp | freshly ground black pepper | 1 mL |
| 1 | can (14 oz/398 mL) artichokes, drained and finely chopped | 1 |
| 1 lb | fresh spinach, stems removed, or 1 package (10 oz/300 g) spinach leaves, thawed if frozen (see Tips, below) | 500 g |
1.In slow cooker stoneware, combine cheese, cream cheese, Parmesan, garlic, pepper, artichokes and spinach. Cover and cook on High for 2 hours, until hot and bubbly. Stir well.
Tips
If you are using fresh spinach leaves in this recipe, take care to wash them thoroughly, as they can be quite gritty. To wash spinach: Fill a clean sink with lukewarm water. Remove the tough stems and submerge the tender leaves in the water, swishing to remove the grit. Rinse thoroughly in a colander under cold running water, checking carefully to ensure that no sand remains. If you are using frozen spinach in this recipe, thaw and squeeze the excess moisture out before adding to the slow cooker.
If you prefer a smoother dip, place spinach and artichokes in a food processor, in separate batches, and pulse until desired degree of fineness is achieved. Then combine with remaining ingredients in slow cooker stoneware.
Mindful Morsels
One-half cup (125 mL) of cooked spinach or other dark green leafy vegetable is an excellent source of folacin, a B vitamin that is required for the proper development of all cells in the body.
Artichoke, Sun-Dried Tomato and Goat Cheese Spread
Serve this sophisticated spread on leaves of Belgian endive. Or spoon it into a pottery bowl and surround with pieces of flatbread (be sure to count it in your America’s Exchanges/Canada’s Choices).
VEGETARIAN FRIENDLY
MAKES ABOUT 2 CUPS (500 ML) (2 tbsp/25 mL per serving)
•Works best in a small (maximum 3½ quart) slow cooker
| 1 | can (14 oz/398 mL) artichokes, drained and finely chopped | 1 |
| 4 | sun-dried tomatoes, packed in olive oil, drained and finely chopped | 4 |
| 2 | cloves garlic, crushed | 2 |
| ¼ tsp | salt | 1 mL |
| ¼ tsp | freshly ground black pepper | 1 mL |
| 8 oz | lower-fat goat cheese, crumbled Belgian endive, optional | 250 g |
| ¼ cup | toasted pine nuts, optional | 50 mL |
1.In slow cooker stoneware, combine artichokes, sun-dried tomatoes, garlic, salt and pepper. Cover and cook on High for 1 hour.
2.Add goat cheese and stir to combine. Cover and cook on High for 1 hour, until hot and bubbly. Stir well. Spoon into a bowl or spread on leaves of Belgian endive and top with toasted pine nuts, if using.
Tip
To toast pine nuts: Place pine nuts in a dry skillet over medium heat. Cook, stirring constantly, until they begin to turn light gold, 3 to 4 minutes. Remove from heat and immediately transfer to a small bowl. Once they begin to brown, they can burn very quickly.
Chilly Dilly Eggplant
This is a versatile recipe, delicious as a dip with raw vegetables or on pita triangles, as well as a sandwich spread on crusty French bread. It also makes a wonderful addition to a mezes or tapas-style meal. Although it is tasty warm, the flavor dramatically improves if it is thoroughly chilled before serving.
VEGAN FRIENDLY
MAKES ABOUT 4 CUPS (1 L) (¼ cup/50 mL per serving)
•Works best in a small (maximum 3½ quart) slow cooker
| 3 tbsp | olive oil | 45 mL |
| 2 | large eggplants, peeled, cut into 1-inch (2.5 cm) cubes and drained of excess moisture (see Tip, below) | 2 |
| 2 | onions, chopped | 2 |
| 4 | cloves garlic, chopped | 4 |
| 1 tsp | dried oregano leaves | 5 mL |
| 1 tsp | salt | 5 mL |
| ½ tsp | freshly ground black pepper | 2 mL |
| 1 tbsp | balsamic or red wine vinegar | 15 mL |
| ½ cup | chopped fresh dill Dill sprigs, optional | 125 mL |
1.In a skillet, heat 2 tbsp (25 mL) of the oil over medium-high heat for 30 seconds. Add eggplant, in batches, and cook, stirring and tossing, until it begins to brown, about 3 minutes per batch. Transfer to slow cooker stoneware.
2.Reduce heat to medium. Add more oil, if necessary, and cook onions, stirring, until softened, about 3 minutes. Add garlic, oregano, salt and pepper and cook, stirring, for 1 minute. Transfer to slow cooker stoneware and stir to combine thoroughly. Cover and cook on Low for 7 to 8 hours or on High for 4 hours, until eggplant is tender.
3.Transfer contents of slow cooker (in batches, if necessary) to a blender or food processor. Add vinegar and dill and process until smooth, scraping down sides of bowl at halfway point. Taste for seasoning and adjust. Spoon into a small serving bowl and chill thoroughly. Garnish with sprigs of dill, if using.
Make Ahead
You’ll achieve the best results if you make this a day ahead and chill thoroughly before serving, or cook overnight, purée in the morning and chill.
Tip
Although eggplant is delicious when properly cooked, some varieties tend to be bitter. Since the bitterness is concentrated under the skin, I peel eggplant before using. Sprinkling the pieces with salt and leaving them to “sweat” for an hour or two also draws out the bitter juice. If time is short, blanch the pieces for a minute or two in heavily salted water. In either case, rinse thoroughly in fresh cold water and, using your hands, squeeze out the excess moisture. Pat dry with paper towels and it’s ready for cooking.
This robust spread is a treat from Sicily. Serve it on crostini or with crackers, pita bread or crudités such as celery sticks. It keeps, covered, in the refrigerator for up to one week.
VEGAN FRIENDLY
MAKES ABOUT 4 CUPS (1 L) (¼ cup/50 mL per serving)
•Works best in a small (maximum 3½ quart) slow cooker
| 2 tbsp | balsamic vinegar | 25 mL |
| 1 tsp | packed brown sugar | 5 mL |
| 3 tbsp | olive oil | 45 mL |
| 1 | medium eggplant, peeled, cut into 1-inch (2.5 cm) cubes and drained of excess moisture (see Tip, page 35) | 1 |
| 1 | onion, finely chopped | 1 |
| 2 | stalks celery, finely chopped | 2 |
| 4 | cloves garlic, minced | 4 |
| 1 tsp | dried oregano leaves | 5 mL |
| ½ tsp | cracked black peppercorns | 2 mL |
| 1 | can (14 oz/398 mL) diced tomatoes, including juice | 1 |
| ½ cup | chopped pitted black olives | 125 mL |
| 1 tbsp | drained capers | 15 mL |
| 2 tbsp | toasted pine nuts (see Tip, page 34) | 25 mL |
| 2 tbsp | chiffonade of basil leaves, optional (see Tip, below) | 25 mL |
1.In a small bowl, combine vinegar and brown sugar. Stir until sugar dissolves. Set aside.
2.In a skillet, heat 2 tbsp (25 mL) of the oil over medium-high heat for 30 seconds. Add eggplant, in batches, and cook, stirring and tossing, until it begins to brown, about 3 minutes per batch. Transfer to slow cooker stoneware.
3.In same skillet over medium heat, adding more oil if necessary, cook onion and celery, stirring, until softened, about 5 minutes. Add garlic, oregano and peppercorns and cook, stirring, for 1 minute. Add tomatoes, with juice, and balsamic mixture and bring to a boil. Boil for 1 minute to reduce liquid. Transfer to stoneware and stir thoroughly.
4.Cover and cook on Low for 7 to 8 hours or on High for 4 hours, until eggplant is tender. Stir in olives and capers. Transfer to a serving bowl. Cover and refrigerate for 2 hours or overnight. Garnish with pine nuts and basil, if using.
Make Ahead
You’ll achieve the best results if you make the caponata a day ahead and chill overnight in the refrigerator.
Tip
To cut the basil into chiffonade, stack the leaves, 4 at a time, roll them into a cigar shape and slice as thinly as you can.
