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Fast and easy meals for back to school from Chef Andrew Parker

Chef Andrew Parker has a message for post secondary students as they’re getting settled into their back to school routine.

“Ditch the instant noodles and get cooking!”

Chef Parker has come up with a variety of fast and easy recipes perfect for any student’s busy study schedule.

Using space-saving and budget-friendly small appliances like the Big Boss Grill Set and Crock Pot 4.5 Quart Slow Cooker, students can make a variety of fast, healthy and affordable meals.

Cooking is also great stress relief for students needing a brain break.

Here are two great dishes from Chef Parker that are perfect for a study session!

Crock Pot Pulled Pork

1 Medium Sized Pork Shoulder (Rubbed in Seasoning Salt or BBQ Rub)
1 Carrot
2 Celery Stalk
1 White Onion
4 Garlic Cloves
Parsley Stems
2 Bay Leaves
BBQ Sauce (Store bought or use Chef Parker’s recipe below)

Instructions

Rub down the pork with a rub or seasoning salt.
Clean the vegetables and chop them into larger pieces (the vegetables and all the other ingredients give the pork an earthy flavour when it’s slow roasted).
Put two cups of water in the slow cooker.
Add the vegetables to the slow cooker.
Put the pork on top of the vegetables in the slow cooker.
Set it and forget it. Cook on low for 6-7 hours.
When done, remove vegetables and compost them.
Tear the pork apart with a fork (it will fall apart easily), and put into a container.
Add BBQ sauce and stir together.
Place a generous helping of the pork on a whole-wheat bun and serve with a side of coleslaw or fresh salad.

Chef Parker’s BBQ Sauce

1 tbsp. Olive or Vegetable Oil
Half White Onion (Fine Diced)
3 Garlic Cloves (Fine Diced)
Half Orange (Peeled and Segmented)
3 Rosemary Springs (Leaves off, Fine Diced)
1/2 Cup Water
2 Cups Ketchup
1/3 Cup Apple Cider Vinegar
1/3 Cup Brown Sugar
2 tbsp. Dijon Mustard
1 tsp. Worcestershire Sauce
1/2 tsp. Cayenne Pepper
3 tbsp. Molasses

Instructions

Heat a small pot over medium heat
Add oil to sauté the onions
Let the onions cook, then add your garlic
After browning, add the liquids and let boil
Add ketchup with brown sugar and other spices
Mix well

Easy Waffles with Whip Cream and Candied Bacon

½ Pound Bacon (Cut into thin strips)
½ Cup Brown Sugar
¼ Cup Butter, Melted
Can of Aerosol Whipped Cream, or Cool Whip
2 Cups All-purpose flour
1 tsp. Salt
4 tsp. Baking Powder
2 tbsp. White Sugar
2 Eggs
1 ½ Cups Warm Milk
1/3 Cups Butter, Melted
1 tsp. Vanilla Extract

Step by Step

Mix brown sugar with ¼ cup butter – this is a glaze for the bacon. Cook your bacon in this mixture. Let it cool off, you have candied bacon!
Heat your Big Boss Grill using the waffle plates.
With the rest of the ingredients, mix together thoroughly until smooth and there are no lumps. Leave out at room temperature before using.
Add a generous ladle of the waffle mixture to the grill set. Careful not to fill it too much, or it will overflow.
Close the lid and let the batter cook for between 6-8 minutes. Do not open the grill during cooking.
Plate the waffles, add a dollop of whipped cream and add your candied bacon. No need for syrup – the whipped cream and candied bacon will make this a sweet treat.

Dr Art Hister – Yet another reason to eat your veggies

The good news is that you can lower your risk of stroke.

The bad news, at least for some of you, is that you have to eat your veggies.

A study (published in the journal Stroke: Journal of the American Medical Association) involving over 30,000 Swedish women, some of whom had pre-existing cardiovascular disease, found that those who ate the best diet in terms of anti-oxidant intake had a significantly lower risk of stroke than women who ate a poorer diet, which is no surprise, of course.

But what is a bit of a surprise is that the women eating an anti-oxidant-rich diet had a lower risk of stroke even if they had a history of heart disease.

In other words, and this should be no surprise, the people who likely gain the most from starting to follow a healthy health practice, which in this case is to eat your veggies, are also likely to gain the most from making that change.

Which doesn’t mean, of course, that those of us who are already doing the right things don’t have to emphasize doing them as much – it’s just that we start from a better place in that dash to live longer and healthier, so we don’t have nearly as much to gain from improving what we are already doing.

The Facts About Cholesterol

Cholesterol is an important substance in our bodies that, for the most part, occurs naturally. It helps our bodies make hormones, process vitamin D, build cells and create substances that help us digest food. Cholesterol can become dangerous, though, when the levels in our blood stream get too high.

Most of the cholesterol in our bodies—about 80%—is made by our liver. The other 20% comes from the foods we eat. A person can’t tell if his or her cholesterol levels are too high, as there aren’t any noticeable symptoms. To determine your cholesterol levels you need to have a blood test done by your doctor involving a tiny sample of blood.

The test will analyze the two main components of cholesterol—low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

LDL is sometimes referred to as “bad” cholesterol, because at high levels it builds up and can block our arteries, preventing blood moving freely through our bodies. HDL is usually called “good” cholesterol, because its job is to carry excess cholesterol from other parts of our bodies, including the arteries, back to the liver. Not only does the liver produce cholesterol, it also removes it from our bodies.

Your doctor may also assess your triglyceride and C-reactive protein levels. These are other indicators found in your blood test that could signal an increased risk of heart attack or stroke.

Lowering Cholesterol

The first step is to make a lifestyle change, and a big part of lifestyle is eating a healthier diet. Here are some things you should reduce or avoid to maintain healthy cholesterol levels:

Saturated fats—These are found in animal-based foods such as meat and dairy products, and in some plant foods such as coconut oil, palm oil, and cocoa butter. Avoid or limit deli meats. Choose lean cuts of meat, or replace with fish and legumes (lentils, beans) instead.
Trans fats—These are a form of man-made fat that is created during a process called hydrogenation. This is where liquid oils are turned into solid fat (such as some margarines.) While technically unsaturated, these facts act like saturated fats and raise blood levels of LDL (“bad”) cholesterol. Choose oils high in mono-and polyunsaturated fats such as canola, corn, or soya oil. Use in moderation.
Avoid dairy products with high milk fat—choose 1% MF (milk fat) or cheeses with 15% MF or lower.

There are things you can add to or change in your diet which help the body eliminate excess blood cholesterol.

Soluble fibre—This is found in oat bran, fruits, and vegetables.
Unsaturated fats—These are found in vegetable oils, nuts, seeds, and fatty fish.
Cooking—More often than not, opt to broil, bake, poach, or even microwave food instead of frying.

Image from www.brainshinobi.blogspot.com

Other tips to beat “bad” cholesterol

Keeping active and maintaining a healthy body weight will also help reduce cholesterol levels. And finally, quit smoking. It’s been found that tobacco reduces your level of HDL, “good” cholesterol, and raises your total blood cholesterol levels—which makes the perfect combination for increasing your total risk of having a heart attack.

If your doctor feels you need to be on cholesterol-lowering medication, it’s important to take it exactly as directed. For more information on cholesterol, or advice on making different lifestyle choices, come by the pharmacy and ask your London Drugs pharmacist.

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This article is based on the patient information pamphlet and “My Cholesterol Journal”, available at your London Drugs pharmacy.

Fast and easy meals for back to school from Chef Andrew Parker

Crock Pot Pulled Pork

Instructions

Chef Parker’s BBQ Sauce

Instructions

Easy Waffles with Whip Cream and Candied Bacon

Step by Step

Dr Art Hister – Yet another reason to eat your veggies

The Facts About Cholesterol

Lowering Cholesterol

Other tips to beat “bad” cholesterol

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Fast and easy meals for back to school from Chef Andrew Parker

Crock Pot Pulled Pork

Instructions

Chef Parker’s BBQ Sauce

Instructions

Easy Waffles with Whip Cream and Candied Bacon

Step by Step

Dr Art Hister – Yet another reason to eat your veggies

The Facts About Cholesterol

Lowering Cholesterol

Other tips to beat “bad” cholesterol

Archive

Categories

Pages

Newsletter

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