February • 2024
globalheroes.com
FOOD HEROES & FEEL GOOD RECIPES ADVERTORIAL
Boost Your Well-Being: Begin Healthy Eating With Eggs Many of us start out each year with good intentions to eat healthier, but that doesn’t mean you have to sacrifice flavour, especially when you have eggs on hand. Eggs are vitamin-packed, and with only 70 calories and six grams of protein per egg, not only are they a delicious choice for any meal, but they are good for your body, too! Eggs contain nutrients such as iron, choline, and vitamin B12, which play a role in keeping blood cells healthy as well as helping in brain development and function.
Those are just a few of the 14 essential vitamins and nutrients found in an egg. Not only are eggs good for you, but egg farmers in Ontario follow strict on-farm food safety and animal care programs to ensure you are getting a safe, high-quality egg. Did you know that eggs go from the farm to the grading station to the grocery store in only four to seven days, so that farm-fresh eggs are available in your grocery store all year long? Eggs don’t just have a place on the breakfast table, either. You
can enjoy eggs at breakfast, lunch and dinner while sticking to those healthy resolutions. If you are looking for inspiration, why not try an Easy Low-Carb Paella? It’s got all the flavour and flair of the traditional Spanish dish, but with the simple switch to cauliflower rice, you can maintain your healthy goals. For this recipe and more, visit getcracking.ca/recipes EASY LOW-CARB PAELLA
SERVINGS: 4 PREP TIME: 30 MINUTES COOK TIME: 22 MINUTES
Ingredients • 3 eggs • 1 cup (250 ml) concentrated chicken broth • Pinch of saffron • 1 tbsp (15 ml) lemon juice • ½ tsp (2 ml) smoked paprika • 5 cups (1250 ml) cauliflower rice* • 1 tbsp (15 ml) olive oil • 50 g sliced cured Spanish chorizo (about ⅓ cup) • ½ small onion, diced
© COURTESY OF EGG FARMERS OF ONTARIO
• 2 cloves garlic, minced • 300 g peeled and de-veined 3140 pieces of black tiger shrimps • ½ cup (125 ml) roasted red peppers, diced • ½ cup (125 ml) frozen peas, thawed • Salt and pepper to taste • Fresh parsley leaves and lemon wedges Directions 1 Place eggs in the bottom of a small pot. Cover with cold water and heat until boiling. Remove from heat and let stand, covered for 9 minutes. Drain water and immediately transfer to an ice bath. Drain and peel eggs. Set aside. 2 In same small saucepan, combine broth, saffron, lemon juice and paprika; bring to a simmer and remove from heat. Immerse peeled eggs into hot broth mixture and let stand to absorb flavour. (Transfer broth and eggs into a large mug or measuring cup if broth is too shallow to submerge eggs completely). 3 In a large nonstick skillet, heat oil over high heat. Sauté
cauliflower rice for about 5 minutes until lightly browned and softened. Remove rice to a bowl. 4 In same skillet, sauté chorizo, onion and garlic for 3 minutes. Stir in shrimp and roasted red peppers, cooking for 2 minutes. Pour in broth, reserving eggs. Stir in cauliflower rice and cook over high heat until liquid has reduced; about 3 minutes. Stir in peas and season with salt and pepper to taste. 5 Cut eggs into quarters and arrange over paella. Garnish with parsley and lemon wedges to serve. *Tip: Store-bought cauliflower rice is readily available, fresh or frozen. If using frozen, thaw and drain before adding to the skillet. To make your own, cut 1 medium head of cauliflower into small florets. Working in batches, place 1-2 cups (250 to 500 mL) in a large food processor and pulse in short bursts to process into small ricesized grains. (Avoid overfilling food processor as this will cause some of the cauliflower to be puréed while other pieces remain chunky). Tip: Shrimp can be substituted for extra chorizo, eggs or chicken.
Try This Cauliflower-Crust Pizza for Family Day Want a healthier twist on a takeout favourite? Try this nutritious and delicious spin with cauliflower pizza for those nights when you want a treat that’s as good for you as it tastes. This kidney-friendly pie is perfect for those looking to limit their intake of sodium and phosphorus. It was developed by dietitian Hanna Kim for the Kidney Community Kitchen, a Kidney Foundation website that offers tasty recipes, tips and expert advice on how to make cooking fun, even if you have restrictions in your diet. Try this low-carb, fibre and protein-packed cauli-crust pizza for a delicious family day treat! ROASTED RED BELL PEPPER CAULIFLOWER PIZZA PREP TIME: 40 MINS • COOK TIME: APPROX. 1 HOUR AND 30 MINUTES • SERVES: 2
Ingredients • ½ head of cauliflower, stalk removed • ¼ cup (60 ml) grated parmesan • 1 tsp (5 ml) turmeric • 1 tsp (5 ml) Italian seasoning • ¼ tsp (1 ml) of salt • 1 egg • ½ cup (125 ml) of shredded mozzarella cheese • 2 red bell peppers • 1 tbsp (15 ml) of olive oil + 1 tsp (5 ml) for drizzling on peppers and garlic
• 2-3 garlic cloves with peel • 5 sprigs fresh basil • 1 tsp (5 ml) cornstarch (or potato starch) Directions 1 Preheat oven to 450°F. Wash and pat dry the bell peppers and place them and the unpeeled garlic cloves (this prevents the garlic from burning) on a baking sheet. 2 Drizzle on 1 tsp (5 ml) of oil and a dash of salt, then bake peppers and garlic for 30 minutes
on the top rack until peppers look soft and brown. 3 While peppers bake, pulse cauliflower in food processor until it’s crumbly and a ricelike texture. 4 Line baking sheet with parchment paper, then spread riced cauliflower in a single layer and bake for 15 minutes in the same oven, on the rack below the bell peppers and garlic. 5 Check on peppers and garlic. Take out of the oven once ready and let cool for 10 minutes. 6 Peel and trim stems off peppers and peel garlic. Add peppers, garlic, olive oil and cornstarch to food processor and run on high speed un© COURTESY OF NEWSCANADA til mixture is finely pureed moisture and discard water. 400°F until golden. Flip and smooth. crust over and bake again 7 In a small pot, stir bell pep- 9 In a large bowl, add riced cauliflower, spices, parmesan, for 10 more minutes. per sauce for 10 to 15 minsalt and egg. Mix well. 12 Remove from oven and add utes on low heat until the roasted red pepper sauce, 10 Press dough into a circle sauce thickens; set aside. onto a baking sheet lined mozzarella and basil. Bake 8 Take cauliflower out of oven. with parchment paper at for an additional 5 to 10 After it cools, transfer to a ¼-inch thickness. minutes until cheese melts. clean cheesecloth or dish—NC towel. Squeeze out excess 11 Bake for 30 minutes at
