It's February!
Not only is February the month of love and roses thanks to
St.Valentine, but it is also Heart & Stroke Month in Canada.
Did you know that in 2011,
more than 66,000 Canadians died from heart disease or stroke. That’s one person
every 7 minutes. By adopting some healthy behaviours, we can delay the onset of
heart disease or stroke by as much as 14 years.
There are some great tools out
there to help you in adopting healthy habits, including a fun new app available
on the Heart & Stroke website, in partnership with Desjardins Insurance
(thanks Celeste!). Check it out at www.heartandstroke.bc.ca – just look about halfway down the
page ’30 Days to a Healthier Heart’.
Part of the healthy habits is
healthy eating and I tried a recipe from the Heart & Stroke website that
was really good. Not only is it healthy but it is fairly easy on the wallet
too! Cabbage is much more affordable than cauliflower – and best of all, the
leftovers made a great soup!
Cabbage, Potato & Mustard
Roast
- 8 small potatoes,
scrubbed and cubed
- 4 carrots (about 1
lb/ 500 g), coarsely chopped
- 2 onions, thinly
sliced
- Quarter of a small
cabbage (about 1 lb/500 g), coarsely chopped
- 2 tbsp (25 mL)
canola oil
- 1/4 cup (50 mL)
chopped fresh parsley
- 1 tbsp (15 mL)
Italian seasoning
- 1 boneless sirloin
tip beef roast, about 3 lb (1.5 kg)
- 2 cloves garlic,
slivered
- 2 tbsp (25 mL)
Dijon mustard
- 1/4 tsp (1 mL)
freshly ground black pepper
- 1 cup (250 mL)
sodium reduced beef broth or water
In a roasting pan, combine
potatoes, carrots, onions and cabbage. Drizzle with oil and sprinkle with
parsley and Italian seasoning. Toss gently to combine; set aside.
Cut little slits all over the
roast and tuck slivers of garlic into each. Heat a large non-stick skillet over
medium-high heat. Place roast in skillet, until brown all over. Remove roast
and pour in broth. Scrape up brown bits and pour broth over vegetables. Combine
mustard and pepper and spread all over roast. Place roast onto vegetable
mixture. Cover roasting pan with foil
Place roast in preheated 325 F
(160 C) oven for about 2 hours or until meat thermometer inserted in centre of
roast registers 150 F (65 C) for medium. Remove from oven and let rest for 15
minutes.
Reserve one third of the roast
and 4 cups (1 L) of the vegetables for Cabbage and beef goulash (recipe below).
Place remaining roast on cutting board and slice thinly. Serve with remaining
vegetables.
Cabbage and beef
goulash: Chop
leftover beef roast into bite-size pieces and place in pot with reserved
vegetables. Pour in 3 cups (750 mL) sodium-reduced-beef broth and 1 cup (250
mL) of water with 2 tsp (10 mL) paprika. Stir to combine. Bring to a simmer and
cook for about 15 minutes or until heated through. Makes 9 cups (2.25 L).
And don’t forget to educate
yourself on the signs of a stroke – getting help sooner means a greater chance
of recovery for yourself and those around you. Check out this handy little
reminder
Happy February!
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