As my previous post has pointed out, we can never have too many beets for good health. And the leaves of beets are just as magical as the rosy roots. Because beets contain a compound that oxygenates the blood, they can improve athletic performance and keep our little gray cells working in top order. These properties become even more important as we age. In fact, beets are probably the best food we can eat to help ward off the onset of Alzheimer’s and other age-related brain disorders. It’s never too early to incorporate new and healthy foods to our diets. I hope you and your family will try these easy recipes.
MoreBraised beet greens with toasted walnuts
18 Feb 2021 Leave a comment
in food, health, recipes, Side dishes Tags: alzheimer's disease, beet leaves, beets, heart, nutrition, nuts, stroke, vegetables, walnuts
Battling Alzheimer’s disease – Part 4: Beets are a good bet
16 Feb 2021 1 Comment
in Appetizers, Breakfast foods, cakes, Dips, Drinks, food, health, recipes, Side dishes, Soups Tags: alzheimer's disease, beet leaves, beetniks, beets, betaine, dementia
Fend off those “senior moments”
Vinny’s grandparents have told him that living with Alzheimer’s disease or dementia is one of the scarier prospects of growing older. So he has done a series of posts about some lifestyle choices that could make a positive difference to our mental health in later years. He’s all for starting these habits early, for a longer and more active life. Read on for his forth and final installment.

Part 4 – Beets are a good bet
Beets may be our best defence against Alzheimer’s disease
You might be surprised to know that beets are one of the healthiest vegetables you can eat. Their bright red color signals a wealth of antioxidants, which are potent fighters of inflammation in the body and, specifically, in the brain.
But beets offer the brain even more useful benefits. Betanin, the compound that accounts for the red hue of beets, disables a protein that contributes to Alzheimer’s disease. It is so effective that researchers are looking into betanin as a possible drug component for sufferers of this serious brain disorder.
Beets help keep the brain healthy in other ways, too. The rich red root contains nitrite, which when converted to nitric oxide, increases blood flow. More blood flowing into the brain means more oxygen, which increases the brain’s efficiency.
More
Orange and cranberry chutney
24 Dec 2020 8 Comments
in food, health, Holiday foods, recipes, Side dishes, Snacks Tags: almonds, avoiding sugar, Christmas, cranberries, easy, gourmet, oranges, Stevia, Thanksgiving

An essential, whenever you roast a turkey
This post offers one simple but tasty and traditional recipe for cranberry sauce, done up in bows and boasting less sugar and more pizzazz than you get from a can at the grocery store. This is a recipe staple now for our family’s celebrations. More
Halloween cooked-carrot and tomato salad
30 Oct 2020 3 Comments
in food, health, Holiday foods, recipes, Salads, Side dishes Tags: avoiding sugar, carrots, ginger, halloween, tomatoes
Halloween doesn’t have to be all about candy. Having gained a very bad 15 pounds between March and August in this year of the coronovirus, and now being well on the way to shedding it all again, I wanted to celebrate a sugar-free evening with the ghosts and goblins.
The powers that be have decreed that it’s not safe for children to go door to door this year… and rightly so, with numbers of covid-19 cases soaring in a second scary wave. So we have not bought the usual crazy amount of mini chocolate bars this year.
Instead of candy, I nominate the color orange to be our celebration vehicle for Halloween in our house.
Pumpkins are a bit cliche… so I chose to make a delicious dinner-time dish from the gorgeous, sweet, orange carrots available in the market these days.
The recipe is modified from one I published earlier for a big crowd. The recipe here provides eight servings as a veggie side dish for dinner. It has enough tangy sweetness to make you forget that there is no candy for you to gorge on, after all the little ones stop knocking on your door on October 31st. Happy Halloween!
Halloween cooked-carrot and tomato salad
Makes eight 4-ounce servings
- 1 pound carrots, peeled and sliced into coins
- 0.5 – 1 inch fresh ginger, skin scraped and finely chopped (I like lots)
- 5 ounces tomato sauce (I used roasted red pepper pasta sauce)
- 3 tablespoons vegetable oil (I used olive oil)
- 1 tablespoon sesame seed oil (optional)
- 1/4 cup vinegar (preferably apple cider vinegar)
- 2 teaspoons curry powder
- 8-16 ounces tomatoes, coarsely chopped
- 1 large green onion, sliced, or a handful of fresh basil leaves, chopped, for garnish (optional)
- Slice carrots into coins, then cook in slightly salted boiling water until tender yet crisp, about 10 minutes. Drain, then submerge in cold water to cool.
- Combine tomato sauce, oil, vinegar, ginger, and curry powder in a small sauce pan and simmer for 10 minutes.
- Add the chopped tomatoes to the carrots and the cooled tomato dressing (sweetened if you wish with 1 tablespoon of my homemade liquid stevia or 1 tablespoon coconut palm sugar). Mix well.
- Chill until serving time. Garnish with the chopped green onion or the chopped basil leaves. Stays fresh for 3 days in the fridge.
Carrots are sweet enough for Halloween treats
Nutrition summary
Total calories per 4-ounce serving is 234. If you go easy on the dressing that pools in the bottom of the bowl, the calories are reduced somewhat.
Carrots are a sweet veggie, containing a significant amount of sugar. So there is no need for additional sugar. But I did use a little stevia sweetener, to take the edge off the vinegar. You might not need any sweetener at all.
One serving contains 6 times the vitamin A and 33% of the fiber, vitamin C, and potassium you need every day. This salad is also a good source of iron, calcium, and even protein, providing about 10% of the recommended daily amounts.
If you are diabetic, know that one serving provides 11 grams of sugar, twice the suggested amount per dish.
This is a delicious tangy side dish that can serve as your starch portion, as well as your veggie, in one single serving. Trick or treat? I hope you find this recipe more on the treat side of the equation. Boo!
Fight stroke with magnesium
25 Jun 2020 Leave a comment
in food, health, Main dishes, recipes, science, Side dishes Tags: beans, black beans, broccoli, heart, magnesium, rice, scallops, spices, stroke
Scallops, broccoli, and black beans are full of magnesium. Scroll down for easy recipe.
Vinny’s grandparents are getting on, so nobody will blame them if they are starting to look a little worn around the edges. Relying on fast food and maybe even cigarettes over the years to make life easy could be part of the problem. With these sorts of habits, Vinny worried that his family could be setting itself up for medical catastrophes… stroke for example. Holy smokes! Is there anything we can do to help?
More
Carpathian Kasha with Browned Onions and Walnuts
12 Nov 2019 Leave a comment
in food, health, recipes, Side dishes Tags: buckwheat, Eastern Europe, eggs, kasha, Romania, Transylvania

Buckwheat kasha
Carpathian kasha – Vinny made this nutty gluten-free side dish for an Eastern European themed dinner party, with a shout out to Dracula. More
Banana squash is economical as well as tasty
10 Sep 2019 2 Comments
in food, health, Side dishes Tags: banana squash, Roasting, squash, vegetables, winter squash
An unusal giant winter squash
On a beautiful family farm near Silver Lake Provincial Park (Ontario), where my parents used to take my sister and I to camp every weekend during the summer, I discovered an intriguingly large vegetable new to me. It goes by the name banana squash. More
Maple glazed sweet potato dish
08 Oct 2017 Leave a comment
in food, health, Holiday foods, Side dishes Tags: avoiding sugar, coconut palm sugar, maple syrup, sweet potatoes, vegetables
Sadly, I haven’t had much time of late to devote to my blog. But as Vinny loves sweet potatoes for their healthy goodness, I thought I’d share this simple recipe that I’m serving tonight in honor of our Canadian Thanksgiving… More
Copper penny cooked carrot salad
04 Oct 2016 1 Comment
in food, health, Salads, Side dishes Tags: avoiding sugar, carrots, nutrition, tomatoes

Turn carrots into a delicious, make-ahead party salad.
Pot luck party time
“What are you bringing to the pot luck picnic tomorrow, Vinny?”
Vinny looked at his super slim and very athletic friend. “Think I’ll bring a crunchy curried cauliflower salad, Val. It’s easy. I took it to a party on the weekend and it was a hit. I just added curly lettuce leaves and my own cabbage slaw to Farm Boy’s offering and I was done.”
“Crunchy?” asked Val. “Does that mean uncooked?”
“Why, yes,” said Vinny.
“Guess I won’t be eating any, then.” Val smiled.
“Oops, I forgot! You can’t eat uncooked fiber! Sorry!” said Vinny.
“No problem,” said Val. “There will be plenty of other things there I can eat.”
But Vinny loves a challenge and began to think how he could turn his salad into something his friend Val could eat too. Easy, he thought. Cooked carrots. Just peel, slice, and add a dressing. More
Dorothy’s amazing tomato salad
09 Aug 2016 Leave a comment
in food, health, recipes, Salads, Side dishes Tags: eggs, lycopene, nutrition, tomatoes, vinaigrette

Vinny pays homage to the tomato
Vinny has been remiss! That means he’s made a big mistake, has been careless, or both. For although he has featured tomatoes in many posts, especially those where he is extolling the virtues of a bunch of super foods, he’s never devoted a post solely to these delicious vegetables… er, fruits, actually. More
Butternut Squash dressed in Ricotta
26 Jan 2016 2 Comments
in food, health, Side dishes Tags: butternut squash, fats, fiber, potassium, ricotta, sweet potato, vitamin A, vitamin C

This sad butternut squash needs a make-over. Dress her up in Ricotta.
“Who wants to eat an ugly thing like that?” asked Will, staring down a decidedly unpleasant-looking butternut squash.
More
Red Perogies for Christmas
22 Dec 2015 2 Comments
in food, Holiday foods, recipes, Side dishes Tags: dough, pierogi, pierogies, red peppers, sweet potatoes

Sweet potato perogies are red inside and out
Christmas Perogies
It’s Christmas time again by golly, ’tis the season to be jolly!
It’s also the season to make our Christmas perogies. This week we got right at it. More
War-time treats from Redwall Abbey
10 Nov 2015 Leave a comment
in books, Desserts, Drinks, food, Side dishes Tags: Fool, fruit, gooseberries, leeks, pudding, roibus, tea, war

Redwall Abbey – A child’s delight
To honor the people who gave their all in the Great Wars, I’m reposting some recipes I first brought to you in 2012. These traditional recipes were in vogue during the scarce years of the Second World War… but many probably go back much farther than that, handed down by mothers and mother’s mothers in Britain ever since they began to grow potatoes and cabbages… and gooseberries! More
This Supplement May Stop Sadness Becoming Depression
20 Jun 2015 2 Comments
in Breads, Breakfast foods, food, health, Side dishes, Snacks Tags: dill pickles, kefir, sauerkraut, sour dough bread, yogurt
One more great reason to make probiotics a part of your daily diet. Probiotics may stop sadness from morphing into depression.
You can get it as a supplement. But you can easily add probiotics to your diet. Eat some yogurt, sauerkraut, sour dough bread, kefir, dill pickles or other naturally fermented foods during the day as a side or a snack. Or add these foods raw to a dish you’re making.
Read this great post from Our Better Health for details.
How four weeks of supplementation can help stop a sad mood getting worse.
Probiotics may stop sadness turning into depression by helping people let go of the past, a new study finds.
Researchers at the Leiden Institute of Brain and Cognition found that probiotics stopped people ruminating so much.
Rumination is when people focus on bad experiences and feelings from the past.
Dr Laura Steenbergen, the study’s first author, said:
“Rumination is one of the most predictive vulnerability markers of depression.
Persistent ruminative thoughts often precede and predict episodes of depression.”
In the study 40 people were given a sachet to take with water or milk every day for four weeks.
Half of the people received sachets that contained a multispecies probiotic.
The other half received a placebo for the four weeks.
Before and afterwards people’s so-called ‘cognitive reactivity’ was measured.
‘Cognitive reactivity’ is the extent to which a sad…
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Lazy-boy’s basic risotto
12 May 2015 4 Comments
in food, health, recipes, Side dishes Tags: carbohydrates, easy recipes, fast food, glycemic load, nutrition, rice, risotto

Easy no-stir risotto
This risotto’s easy!
Or is it? What’s easy for me may be hard for you. You might not have the equipment to make quick work of the tasks. Your kitchen may require too much walking, lifting, and reaching. Or you may not have had enough practice… the first time around is always hard. Finally, you may not realize that dirt and food are never best friends. In fact, the combo is darn-right dangerous. So you can’t ignore the sink and shun the dish cloth. Accept cleaning up as a basic part of the art, or you’ll never enjoy cooking. And there’s more… More
Making sweet potato fries in the oven – perfect every time
21 Apr 2015 14 Comments
in food, recipes, Side dishes Tags: antioxidants, baking, blood sugar, nutrition, sweet potato

Sweet potato fries, perfect in the oven
Sweet Patooty’s back! I raved about the fab qualities of sweet potatoes in an earlier post. But I’ve never posted a recipe for my favorite of all ways of having them… oven-baked fries. That’s because I never felt I’d gotten it quite right. But now, I think I can confidently tell you how to make these beauties come out delicious every time… crispy, not soggy, and definitely not burnt! More
Roasted cipollini onions – Sweep!
31 Mar 2015 1 Comment
in food, recipes, Side dishes Tags: avoiding sugar, gourmet, onions, vegetables, vinegar
The side dishes
Pierogis and cipollini onions won the draw to complement the main course of our Frozen in Ottawa dinner theme. But why this pair? More
Frozen! Easy home-baked bread for random holidays
10 Feb 2015 5 Comments
in Breakfast foods, food, Holiday foods, recipes, Side dishes Tags: bread, Christmas, cinnamon, presentation, Valentine's day
Braided bread
I always make braided bread at Christmas… because what would a Ukrainian Xmas Eve be, without a steaming warm loaf decorated with ancient baubles handed down from our great grandmother?
But if you’re looking for directions on making bread from scratch, read no further. For this project, I have always bought frozen bread dough at our local grocery store. I usually have to ask at the cake counter, and someone disappears behind humungous stainless steel doors and emerges with the five stone-hard loaves I need. Easy!
This post is all about the presentation. Your results will look as mouth-wateringly delicious as the warm, fresh bread tastes. More
Adela’s Bird of Paradise
20 Jan 2015 2 Comments
in food, recipes, Salads, Side dishes Tags: carrots, coconut, family, pineapples, presentation

Remembering Adela – the hostess with the mostest! 1963
Vinny’s Grandma Adela loved a dramatic presentation. She had inherited her own dad’s artistic temperament. Great granddad William Enge was a master woodworker, making violins as well as decorative furniture. He played the violin so beautifully, his music made a woman 20 years his junior fall in love with him.
Adela too had musical ability, singing in the choir at church, as well as for the Ottawa Opera Company. Like him, she had an eye for color and fashion, designing and sewing her own clothes and much of the clothing for her family. She also built or refinished many pieces of furniture for her home, following in her dad’s footsteps. Knitting, sewing, carpentry, painting—nothing was too difficult for her to try her hand at.
But Adela was at her best in the kitchen. She kept an extensive recipe collection. And, like an early Martha Stewart, Adela was known to set an elegant table. More
15 steps to making red and green perogies
29 Dec 2014 5 Comments
in food, health, Holiday foods, recipes, Side dishes Tags: cheese, Christmas, mushrooms, perogies, perogy, pierogi, potatoes, spinach, Ukrainian

Use parchment paper if you line your pans. Wax paper sticks.
Last week I posted some tips for up-dating your techniques when making perogies from scratch. I also posted many reasons for undertaking this task, in spite of the effort involved. But isn’t that true of most Christmas preparations? Good things take time to develop.
Without further ado, here is the recipe, which I share mainly so my family can carry on this tradition without further meddling on my part. I’m sure over the years they will institute improvements of their own. The world turns.
If there are readers out there who also are inspired to try these little tasties, please let me know. It will make my Christmas to hear of your success! FYI, Ukrainian Christmas is still to come. Celebrate with us on January 6 :). More
Santa’s elves update Christmas perogies
16 Dec 2014 4 Comments
in food, Holiday foods, recipes, Side dishes Tags: antioxidants, cheese, Christmas, lasagna maker, measuring, mushrooms, pastry, perogies, perogy, pierogies, potatoes, Ukrainian

New kitchen tools make it easier to cook perogies from scratch.
Traditional foods…
How perfect is this for Christmas? Everyone’s traditions are different, but for us, it isn’t Christmas without perogies. For a personal twist, I make mine green and red.
My natural food colors have been disappointingly dull. But Stefan’s Gourmet Blog has inspired me to make improvements. More
Carrots for dessert? Add grapes and go!
16 Sep 2014 4 Comments
in Desserts, food, health, recipes, Side dishes Tags: carrots, eyes, fiber, fruit, grapes, Greek yogurt, heart, vegetables, vitamin K
A duck walked up to a lemonade stand. And he said to the man
running the stand… “Hey…. Got any grapes?”
The man said, “No, we just sell lemonade. It’s cold and it’s fresh and it’s all home made. Can I get you a glass?” The duck said, “I’ll pass.” (waddle waddle waddle)
I feel just like that persistent little duckie in Bryant Oden’s wickedly humorous song who wouldn’t give up until he found some grapes.
Unlike the duck, when I find grapes I know just what I’ll do with them. More
Make sardines taste good and boost your memory
18 Mar 2014 4 Comments
in Appetizers, food, health, recipes, Salads, Side dishes Tags: apples, brain, fish, nutrition, omega-3, sardines, walnuts

No added salt – just wild Canadian sardines and water.
More on the omega-3s…
Omega-3 fats are vital to the workings of our brain, the most important organ of our body. They keep our memories sharp and our minds on target. Sadly, the average North American diet is not a welcoming place for these guys. More
Fabulous Fennel, plus an Italian side-dish
04 Mar 2014 15 Comments
in food, health, recipes, science, Side dishes Tags: antioxidants, digestion, fennel, fiber, gourmet, heart, liver, nutrition, vegetables

Fennel makes a great side for barbecued chicken.
What’s Fennel?
Fennel’s a bit of an odd vegetable. Although it turns up in the produce departments of most super markets, it’s not really a regular guest at most people’s tables. Fennel is best pals with Celery, another kind-of-blah veggie that is often left languishing. These two veggies have the same pale greenish-white crisp flesh. And Fennel’s stalks grow around one another like Celery stalks do. Both veggies can be served raw or cooked. And both have a fibrous, mild flavor.
But Fennel deserves a closer look. Once you get to know it, you’ll see it’s loaded with character. More
Wheat is not satan… but look out for those sneaky little sugar devils
27 Aug 2013 13 Comments
in Breads, food, health, recipes, science, Side dishes Tags: apples, eggplants, gluten, oven fries, reviews, vegetables, wheat belly, whole-grain flour, zucchinis
This sinister gilded crust was the model for Salvador Dali’s famous painting, “Bread 1926.”
Is bread the only villain in today’s battle with obesity?
How did this food, which people have enjoyed since the dawn of agriculture, get such a bad rap?
Doctor William Davis leads the attack. In his book Wheat Belly, he blames wheat and wheat alone for everything from heart disease to diabetes to arthritis and everything in between. His inflammatory accusations have some validity, of course. But overall, I think the good doctor is stirring the pot with too big a spoon. More
Pineapple kings them all with this salsa
25 Jun 2013 18 Comments
in Appetizers, Desserts, food, health, recipes, Side dishes, Snacks Tags: antioxidants, bromelain, fruit, immunity, minerals, nutrition, pineapples, spices, vitamins
Nutrition
Pineapple wears a crown for a reason. It is royally healthy. In fact, it may be the healthiest fruit we can eat. More
Simply squash
12 Mar 2013 1 Comment
in food, health, recipes, Salads, Side dishes Tags: antioxidants, bones, eyes, fiber, heart, minerals, nutrition, omega 3 fatty acids, squash, vitamins
- Squash-o-copia: butternut, acorn, and ambercup
“Simple!” Dr. Mike says. “Roasted squash is a delicious, low-fat side dish. Enjoy it on my 17-day diet, once you’ve completed the first cycle.”
So I decided to give it a try. The roasted butternut was so good, my friend ate the skin! I suppose that’s one way to boost your fiber – but not one I’d really recommend :). Squash tastes wonderful with lean poultry or pork.
Tip: to make the squash easier to cut, More
Kick up your heels for buckwheat and mushroom soup
26 Feb 2013 15 Comments
in health, Holiday foods, recipes, Side dishes Tags: balanced meals, buckwheat, carbohydrates, Christmas, family, gluten free, kasha, mushrooms, nutrition, traditions

Ukrainian Christmas stars kasha, AKA Buckwheat Groats… ♪♪♭♪
Vinny’s soup recipe today features an ancient food called buckwheat groats. If you aren’t of Ukrainian or Russian descent, buckwheat might be new to you. This slow-carb staple, though, is not a grain. It’s a flower bud. How lovely is that! Eastern Europeans traditionally boil buckwheat with water or milk to make a porridge they call kasha. But buckwheat is good any way you cook it. More
Little Annie Okra
18 Sep 2012 12 Comments
in food, health, recipes, science, Side dishes Tags: anemia, antioxidants, brain, children, corn, digestion, fiber, nutrition, okra, prostate, seeds, stroke, vegetables
Okra hits the target every time when it comes to keeping us regular. Also known as “lady finger,” okra’s nutritious green pod is rich in both soluble and insoluble fiber. This duo helps digest your dinner and moves food particles smoothly on their way through the gut. More
Cook up a treat from Redwall Abbey
22 Jun 2012 2 Comments
in books, Drinks, food, recipes, Side dishes Tags: British, children, cook books, custard, drinks, eggs, fruit, reviews, shrimps, tea, traditions, vegetables
These traditional recipes were born during the scarce years of the Second World War… but many probably go back much farther than that, handed down by mothers and mother’s mothers in Britain ever since they began to grow potatoes and cabbages. More
What’s for lunch at Hogwarts? Potatoes!
04 Apr 2012 15 Comments
in food, recipes, Side dishes Tags: British, Brussels sprouts, bubble and squeak, cabbage, carbohydrates, carrots, children, left overs, nutrition, potatoes, rumbledethumps, traditions, vegetables
British kids like Harry and Hermione find foods with the strangest names on their school menus. Which of these dishes isn’t like the others… Is it Bubble and Squeak? Rumbledethumps? Hash? Or Spotted Dick? Here’s a hint: Think potatoes. More