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This history is something we are all affected by because we are all treaty people in Canada. We all have a shared history to reflect on, and each of us is affected by this history in different ways. Our past defines our present, but if we move forward as friends and allies, then it does not have to define our future.

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Simple, healthy recipes to try during physical distancing

July 9, 2020

Here are some easy and relatively healthy recipes to curb the physical distancing blues!

Banana Muffins 

This is a recipe that has been in my family for years! These muffins are simple, moist and delicious. The nutmeg adds a subtle spice that works perfectly with the bananas. To make this recipe healthier, substitute applesauce for butter and ¼ cup of maple syrup (or more/ less depending on how sweet you like it) for the sugar! If you are feeling fancy, add cinnamon sugar on top before baking to tie it all together. The healthier version is pictured below, I used applesauce and maple syrup instead of butter and sugar and you couldn’t even tell!

Makes about 12 large or 20 small muffins

Ingredients 

  • Half (½) cup butter                        
  • Half (½) tsp nutmeg
  • One (1) cup white sugar               
  • Half (½) tsp vanilla
  • One (1) egg                                       
  • One (1) tsp baking soda dissolved in 1 tsp hot water
  • One and a half (1½) cups flour   
  • Two (2) mashed bananas 
  • Pinch of salt
  • (OPTIONAL) Half (½) cup chocolate chips

Directions

  1. Preheat the oven to 375 degrees.
  2. Mix ingredients in order given and pour into a greased or lined muffin pan. 
  3. Bake about 12 to 15 minutes, until the tops are golden brown.

Balsamic chicken

Balsamic chicken is a wonderful dinner recipe that I like to make when I want something easy and healthier but also flavourful. I like to serve this over rice and always make extra for an easy heat up a meal on busy days throughout the rest of the week. 

Makes 3 servings.

Ingredients 

  • Half (¼) cup Italian salad dressing
  • Three (3) tbsp balsamic vinegar 
  • One and a half (1½) tbsp honey
  • Three (3) chicken breasts 
  • Sliced vegetables of your choosing (I use about one pepper, one carrot, six mushrooms and one cup of peas)

Directions

  1. To make the sauce combine the Italian dressing, balsamic vinegar and honey in a bowl.
  2. Slice the chicken into strips, season it with salt and pepper and cook it on a pan on the stove for 10 minutes.
  3. Add half of the sauce to the chicken and cook for another 20 minutes. 
  4. Add your sliced vegetables to the pan and cook for about 5 minutes or until vegetables are done.
  5. Add the rest of your sauce to the pan. Cook for another minute and serve over rice, noodles or on its own!

Vegan falafel 

As someone who has never loved falafel, I was pleasantly surprised by this recipe when I first tried it. It is a little more time consuming then other recipes and requires a food processor but is worth it. The falafel is perfectly spiced and comes out delicious every time I make it. I enjoy the falafel on a pita with tzatziki, tomatoes, onion and lettuce. 

Makes about 38 falafel.

Ingredients 

  • Two (2) cans of chickpeas, drained          
  • Half (½) of one red onion, chopped
  • Five (5) cloves of garlic 
  • Parsley and cilantro (half (½) a cup fresh or two (2) tbsp dried)
  • Two (2) tsp cumin and one (1) tsp chili powder
  • Three (3) tbsp flour
  • Salt and pepper to taste
  • About four (4) tbsp olive oil (for frying)

Directions

  1. Add the onion, garlic, cilantro, parsley, cumin, chili powder, salt and pepper to the food processor and process for about a minute so everything is finely ground.
  2. Add the chickpeas and process for another minute so the mixture becomes almost paste like.
  3. Transfer the mixture in a large bowl and stir in flour so it is fully incorporated.
  4. Scoop the falafel into balls onto a pan and put in the fridge for 20 minutes.
  5. Remove from the fridge and press down balls with oiled hands.
  6. Heat two (2) tbsp of oil on a stovetop pan and cook falafel for about two to three minutes per side, or until it has a golden-brown crust. Add more oil to the pan if needed.
  7. Serve on a pita, salad or by itself!

Source: https://midwestfoodieblog.com/secret-family-recipe-falafel-and-tzatziki/

Healthy ice cream

This recipe is great for ice-cream lovers who want something a little healthier, like myself. It can be vegan if a milk substitute is used. You can change the flavour with different additions as well! 

Ingredients 

  • 3 bananas, cut into pieces and frozen
  • A splash of milk or milk substitute of choice
    • My favourite addition is chocolate almond milk, it adds the perfect hint of chocolate.
  • (OPTIONAL) Flavours of choice
    • Chocolate: three (3) tbsp of cocoa powder
    • Vanilla: a quarter (¼) tsp pure vanilla extract
    • Peanut butter: two (2) tbsp peanut butter
    • Berry: one (1) cup frozen berries

Method

  1. Add ingredients to the blender and blend until smooth, add a splash of milk if it's too thick.

Source: https://chocolatecoveredkatie.com/banana-ice-cream-healthy/

One-pot pasta 

This is a recipe that I created myself! I love pasta but don’t love dishes, so I wanted to make an easy one-dish pasta that had simple ingredients. When I first started making this recipe I was nervous it didn’t work out, but I was pleasantly surprised to see it come together so well! Many substitutions can be made in this recipe, and any preferred spices or vegetables can be added. I served this pasta with a sliced baguette and a garden salad. I hope you enjoy it!

Makes six servings.

Ingredients 

  • Two (2) tbsp butter or margarine
  • Three (3) cups chicken broth
  • Quarter (¼) cup flour
  • Three quarter (¾) cup peas
  • Two (2) cups milk
  • Half (½) a pepper
  • Four (4) cups penne pasta
  • Half (½) an onion
  • Garlic powder
  • Lemon pepper
  • Around eight (8) mushrooms
  • Half (½) cup parmesan cheese
  • Three (3) chicken breasts (or any other protein)

Directions

  1. Cut the chicken into bite-size pieces and cook until golden brown in a medium-sized pot on medium heat then take out and put aside.
  2. Dice the onion, mushroom and pepper and cook in the pot on medium heat until soft. Take out and put aside as well.
  3. To start the sauce, melt the butter in the pot on medium-low heat then add the flour and whisk to create a paste. Once a paste is made, add the milk and whisk well. Continue whisking the mixture until it thickens.
  4. Once the sauce is thick, add the chicken broth to the sauce and let it come to a boil. Once it is boiling, add the pasta and cook for about 10-12 minutes or until the pasta is soft. 
  5. When the pasta is almost ready add the chicken, cooked vegetables and parmesan cheese to the pot. Also add the celery salt, lemon pepper and garlic powder to taste. Mix well and enjoy!
By Olivia Jackson