Salad from the weekend

For Earth night I had a friend over and we made salad, cooked pizza and drank wine in the dark.  This salad was also spinach, I realize I make a lot of spinach salad, I like it.  You can use any lettuce that you would like to use...it is good for you and delicious.  See below to see the pictures.

Basic Nutrient Values

According to Ready Pac, 2 cups or 6 oz. of raw baby spinach provides 20 calories, 2 g protein, 0 g fat, 3 g carbohydrates, 2 g dietary fiber and 65 mg sodium. Baby spinach is rich in many micronutrients, including vitamins K, A, C and folate; and the minerals iron, calcium, magnesium and potassium. If you do not consume raw spinach within a few days, many of the vitamins are destroyed.

Vitamins

Baby spinach is very high in vitamin K, A, C and folate. A 2 cup serving of raw baby spinach meets over 25 percent of the Recommended Daily Value or DV for vitamin C and nearly 400 for vitamin K. Vitamin K is essential for normal blood clotting and, in addition, is important for maintaining bone health. Vitamin A is needed for healthy eyesight as well as proper growth and development and, along with vitamin C, helps protect the body's cells and supports immune system function. Folate offers cardiovascular benefits and promotes a healthy pregnancy.

Mineral Absorption

Spinach is rich in calcium -- but it is poorly absorbed by the body because it contains naturally occurring substances known as oxalates. Oxalates bind calcium and prevent most of it from being absorbed by the body. According to the World's Healthiest Foods website, on average, your body absorbs about 10 percent of the calcium in spinach. While cooked spinach is rich in iron, plant foods contain a form of iron called non-heme iron. This form is not as well absorbed and utilized by the body as heme-iron, found in animal foods such as meat. Vitamin C enhances non-heme iron absorption, however.

Mineral Benefits

Although spinach is not the best way to meet your calcium requirements, it is still an excellent source of non-heme iron, magnesium and potassium. Iron is essential for oxygen transport throughout the bloodstream and a healthy immune system. Magnesium, along with vitamin K, is important for maintaining strong, healthy bones, aids in muscle relaxation and, along with potassium, helps regulate blood pressure.

Read more: http://www.livestrong.com/article/258415-what-is-the-nutritional-value-of-baby-spinach/#ixzz1quthcOae

This Salad had pomegranate, mandarin oranges, onions, celery carrots, peppercorn goat cheese.

Very delicious, I used my smoked mustard salad dressing.

Food is personal.  It helps us to be our best.  It's anchored in time 

and place and always tells a story.

Michael Smith

I used my smoked mustard dressing with this salad

Yesterday (meal ideas)

Yesterday I was working and my friend sent me a message....I need some inspiration for dinner.  I have asparagus and 2 coloured carrots.  I suggested that she roast almonds dry in a frying pan with soya sauce and fresh ginger grated, when browned and removing almonds from heat to drizzle with maple syrup.  The asparagus to be panned fried with ginger soya sauce and maple syrup and top with roasted almonds.  I suggested chicken backed in oven with peppercorn goat cheese covered, he was unable to find peppercorn goat cheese but purchased herbed goat cheese.  The carrots she roasted in the oven with potatoes and spices...an amazing delicious meal with very little work...the roasted almonds covered with maple syrup is a favourite of mine.  Her dinner was delicious and I helped to inspire a home cooked meal to be shared with her and her soon to be hubby

Raw Beet and Carrot Salad

“This is my invariable advice to people: Learn how to cook- try new recipes, learn from your mistakes, be fearless, and above all have fun!” 
― Julia Child, My Life in France

Enjoyed dinner with a friend...made raw beet and carrot salad, Green Leaf Salad and European Sea Bass, Oyster mushrooms sautéed with Onions, Garlic and Ginger served over quinoa.  This is my recipe that I made up while making the salad.

Raw Beet and Carrot Salad


1 red beet peeled and sliced finely
1 rainbow beet peeled and slice finely
1 yellow carrot peeled and slice finely
1 orange carrot peeled and slice finely
3 tablespoons olive oil
3 tablespoons apple cider vinegar
1/2 teaspoon grated fresh ginger
1/4 cup OJ
1/2 lime squeezed
1/2 lemon squeezed
2 tablespoons maple syrup
1/4 cup cilantro chopped

sliced finely as if grated, mix all ingredients in bowl and allow to marinate for an hour.
garnish with small amount of extra cilantro

 My salad was mixed greens with fresh cranberries and strawberries and topped with peppercorn goat cheese.  I used same mustard dressing.

So, people have asked me to start a blog about my cooking.  I am a Registered Nurse, who loves to cook.  I recently moved to Toronto with my two girls.  I live close to Kensington Market and Chinatown and do most of my shopping in these two locations.  I find that I am inspired by the local markets and get my inspiration from the food I discover.  I also find that there is always time to make healthy foods, as a single mother, full time employee and part time student I am still able to cook most days of the week.  Simple delicious healthy wholesome foods.  I also like to support local economies and local produce.  I hope to inspire people to make food that is fresh, delicious and creates community within your family and friends. Enjoy.