Nando's

Cross-posted from Calgary is Awesome.

I'd been meaning to try Nando's ever since Andree raved about it on her blog, are u gonna eat that?. Now that I work only minutes away (for at least half the week anyway), I had no excuse, so a few weeks ago I went with my old high school friend/new semimonthly lunchmate Roger.

Nando's is a casual dining restaurant chain that started in South Africa in the late 80's, serving Portuguese/Mozambique-inspired chicken. Its claim to fame is its spicy marinade and sauces, made from the African bird's eye chili, otherwise known as peri-peri. Nando's is most well known in South Africa, Australia and Britain, but it also has locations in India, Bangladesh, Mauritius, US and of course, Canada.

Nando's Calgary is housed in what appears to be a former Pizza Hut (based on its uniquely shaped roof), but inside, the decor is classy but cozy, with lots of booths available. As soon as you walk in, you are faced with the decision of what to order - you can get any amount of chicken, from quarter to whole, as well as wings, kebabs, sandwiches, pitas, wraps and... grilled chicken liver on a bun. Then you choose what heat level you want, from medium to hot, or if you can't handle any heat... lemon and herb is for you. Nando's also offers combos, which pairs some of their mains with one or two "sidelines", as well as sharing platters for up to six people. (So much decision making!)

Roger and I both went for the aforementioned meals for one - I had the quarter chicken with tossed salad ($10.50), and since Roger is a baller he chose the most expensive meal - a half chicken with Spiced Rice and Peri Potato Wedges ($15). Roger is known in our circles as one who can't tolerate spice, but he has been working hard and he decided to brave the "Medium" while I had "Hot". After you place your order, you are given a number to take to your table, and we didn't have to wait very long for our food to arrive.



OK, I will stop embarrassing my friends now.
It was only after we sat down that we realized that there was more peri-peri sauce at the table, so you can further control the heat of your chicken and sides.


The chicken was nicely spiced - garlicky, smoky, with a hint of heat. Next time, I may step it up to extra-hot, or perhaps see what the sauces at the table are like. My chicken breast was a little overdone and dry; I am a thigh girl anyway, and it was only after that I realized that they do offer a bottom quarter chicken (leg and thigh), just not as a meal (what?). But, if I'd gotten that and a salad separately, it would've been cheaper anyway! Roger liked his chicken as well, but was less impressed by the sidelines - the Spiced Rice was essentially yellow instant rice with some spice sprinkled on top, and the potato wedges were just cooked from frozen with the same spice sprinkled on top. Still, we ate all the potato wedges, and I finished my salad.


I would definitely go back to Nando's for their chicken again - I especially want to try their kebabs, and maybe... some chicken liver? On the other hand, the sidelines aren't really worth what they charge ($3.50 for a regular portion, $6.50 for a large), but sometimes, I just need my vegetables... or potato wedges... They are also licensed, so you can have a beer with your chicken, if you are into that sort of thing.

Nando's
3333 32 Ave NE
Calgary AB T1Y 6M5
(403) 769-0610
Open Sun-Thu 11:30 AM-9:30 PM; Fri-Sat 11:30 AM-10:30 PM

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Chicken with White Beans and Tomatoes

My friend and fellow McGill alumnus Mallory started a food blog as part of a new year's resolution to cook more and write more. Her blog, Total Noms, features recipes that are simple and approachable. This recipe, adapted from Real Simple, is no different. In fact, now that the market is full of Alberta-grown *sigh* greenhouse tomatoes, I'm sure I'll be making this recipe again over the summer!


A dish that requires an oven hardly seems appropriate for summer, but this might be the ticket if you want to spend a little more time out in the sun and less time cooking. You toss a can of beans, a pint of tomatoes, a few sprigs of herbs (the recipe calls for thyme and oregano, but we have some thriving rosemary that I think will work too), some crushed garlic cloves and a dusting of spice (the recipe calls for paprika, but I like cumin for its smoky flavour... I'm sure chili powder, or chipotle powder would be great too) in a casserole, top with chicken thighs or breasts, and roast for just 35-45 minutes. Ta-da! You have your main course and a side.


Of course, if you are feeling keen, this dish would pair well with a salad, steamed rice, a warm baguette to sop up the juices or rotini with pesto...

Chicken with White Beans and Tomatoes
Adapted from Total Noms/ Real Simple
Serves 4

• 1 x 796 mL (19 oz) can cannellini (white kidney) or navy beans, drained and rinsed
• 1 pint grape tomatoes
• 4-6 sprigs fresh thyme
• 4 sprigs fresh oregano, plus leaves for garnish
• 3 cloves garlic, smashed
• ¼ tsp (1 mL) cumin
• 2 tbsp (30 mL) olive oil, divided
• 4 chicken thighs, legs or breasts (preferably bone-in, skin-on, but boneless, skinless would work too - cooking times may need to be adjusted)

Heat oven to 425°F (220˚C). In a large baking dish, toss the beans and tomatoes with the thyme and oregano sprigs, garlic, cumin, 1 tablespoon (15 mL) of oil and add salt and pepper to taste.

Pat the chicken dry and place on top of the bean mixture (skin side up if you have bought the chicken skin-on). Rub with the remaining tablespoon of oil and add salt and pepper to taste.

Roast until the chicken is golden and cooked through (a thermometer inserted into the thickest part of the chicken reads 74˚C/165˚F), about 35-45 minutes. Garnish with oregano leaves before serving.

Nutrition Info (per serving using bone-in, skin-on chicken thighs vs. boneless, skinless chicken breast): 345 (vs. 272) calories, 16 (vs. 8) g fat (4 (vs. 1) g saturated),57 (vs. 45) mg cholesterol, 25 g carbohydrate (7 g fibre, 2 g sugar), 24 g protein, 266 (vs. 296 mg) sodium. An excellent source of folate (vitamin B₄), vitamin E, vitamin K, iron, magnesium, potassium, zinc, manganese and selenium. A good source of thiamine (vitamin B₁), niacin (vitamin B₃), vitamin B₆, phosphorus and copper.

Proof that I was good and didn't eat the skin!

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Branana Chocolate Nut Muffins

This is a recipe from Julie, via her work on The Family Kitchen on Babble. While Julie was inspired by the last crumbs of a box of cereal, I was inspired by a bunch of overripe bananas... and a nearly full box of bran cereal that B. decided he didn't like after the first bowl.




This recipe is so ridiculously easy (yet I just remade this yesterday and somehow managed to forget the oil, so I ended up with a batch of mushy pucks) - first, you pour milk (or buttermilk, if you have it) on top of bran cereal to form a slurry, then you add all the wet ingredients on top and mash it all up with a potato masher. (However, if you don't have one, I would recommend mashing the banana separately with a fork before adding it in.) Then comes the dry ingredients, and you're all ready to fill your muffin cups and bake.

    

Despite the use of bran cereal, these muffins don't taste gritty at all. I even used whole wheat flour to make things more wholesome. If you don't like or are allergic to nuts and/or chocolate, let your imagination run wild! You can leave your muffins plain, or add raisins, fresh blueberries, coconut... the list goes on...

Branana Chocolate Nut Muffins
Adapted from The Family Kitchen (Julie van Rosendaal)
Makes about 20 muffins

• 1 cup (250 mL) bran cereal
• 1 cup (250 mL) milk
• 3 very ripe bananas, mashed if you don't have a potato masher
• ½ cup (125 mL) sugar
• ¼ cup (60 mL) vegetable oil
• 1 large egg
• 1 tsp (5 mL) vanilla
• 1½ cups (375 mL) whole wheat flour
• 1 tsp (5 mL) baking soda
• ¼ cup (60 mL) chopped walnuts
• ¼ cup (60 mL) chocolate chips

1. Preheat oven to 350˚F (175˚C). Pour bran cereal into a large mixing bowl, and add milk on top. Set aside for about 20 minutes, or until liquid is absorbed into cereal. Add bananas, sugar, oil, eggs and vanilla, and mash everything with potato masher. (If you don't have one, make sure you've mashed the bananas with a fork first, and then stir everything until blended.)
2. Add flour and baking soda, and stir until almost combined. Fold in walnuts and chocolate chips and mix until the batter is just blended.
3. Divide into paper-lined muffin tins and bake for 20-25 minutes, or until tops are golden and springy to the touch, and a toothpick inserted into the centre of a muffin comes out clean.*

Nutrition Info (per muffin): 126 calories, 5 g fat (1 g saturated), 9 mg cholesterol, 20 g carbohydrate (3 g fibre, 10 g sugar), 3 g protein, 80 mg sodium. An excellent source of vitamin B₆, folate (partly from fortification), vitamin B₁₂ (partly from fortification) and manganese. A good source of selenium.

*If you'd like to make branana bread instead, spread batter into a greased 8" × 4" loaf pan and bake for 50 minutes, or until tops are golden and springy to the touch, and a cake tester inserted into the centre of the loaf comes out clean.

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Breakfast Quinoa

Now that I'm *supposedly* taking the summer off to spend less time training, more time with the blog, it's time to clear the backlog! This recipe was one that I made for the May newsletter at work... Celiac Awareness Month.

I eat the same thing for breakfast nearly every morning – two slices of toast made from Silver Hills bread (The Big 16 was my favourite, but recently they came out with something called "20 Grain Train" which has pumpkin seeds. So amazing) topped with raw almond butter (though not too long ago I bought myself a jar of Peanut Butter & Co.'s "The Heat is On"... a touch too spicy for toast, but delicious nonetheless) and sliced banana.

I wanted to find something approachable but different for a gluten-free recipe, so I settled on Breakfast Quinoa after referencing a few recipes online.


Quinoa is the darling of gluten-free grains these days. Botanically a seed, it is one of the rare plant foods that is a complete protein, meaning that it has all of the essential amino acids. It is also a good source of B vitamins, iron, potassium and phosphorus.

Breakfast Quinoa is not too finicky of a thing - you cook it one part quinoa to two parts liquid (water, milk, or a bit of both... plant-based milks like soy or almond work too), then flavour as you wish. You can keep it simple with brown sugar and cinnamon, or add in your favourite fruits, nuts or seeds.


Mama T had bought the year's first case of Ataulfo mangoes (my favourite!) at the time, so in those went, plus some dried cranberries and cherries, and some pumpkin seeds. In the end, it was a nice summery combo for a breakfast that would probably be associated more with wintery weather. Plus, the additions work well nutritionally, as the vitamin C in the fruit helps you absorb the iron in the pumpkin seeds (but the calcium in the milk blocks it. Err...)

Breakfast quinoa is a great weekend breakfast, and you can make it as comforting or a crazy as you'd like. For weekdays, try Sophie's idea of heating leftover cooked quinoa with milk, so you don't have to wait for everything to cook through.

Breakfast Quinoa with Mango, Dried Fruit & Pumpkin Seeds
Adapted from Dinner with Julie (mostly)
Makes 4 servings

• 1 cup (250 mL) quinoa, rinsed thoroughly and drained
• 2 cups (500 mL) milk
• 1 tsp (5 mL) cinnamon
• ¼ cup (60 mL) dried cranberries
• 2 mangoes, peeled and cubed (about 2 cups)
• ¼ cup (60 mL) pumpkin seeds

1. In a saucepan, heat quinoa and milk on medium heat and bring to a simmer. Turn the heat down to cook, stirring occasionally, until the milk has been mostly absorbed, about 30 minutes.
2. Stir in cinnamon and dried fruit, and cook until milk has been completely absorbed.
3. Remove from heat. Stir in mango and garnish with pumpkin seeds before serving.

Nutrition Info (per serving): 326 calories, 8 g fat (2 g saturated, 0 g trans), 6 mg cholesterol, 53 g carbohydrate (6 g fibre, 23 g sugar), 13 g protein, 56 mg sodium. An excellent source of vitamin C, riboflavin (vitamin B₂), folate (vitamin B₄), magnesium, phosphorus, potassium, zinc and manganese. A good source of thiamine (vitamin B₁), vitamin B₆, vitamin E, calcium, iron, copper and selenium.

PS - Speaking of work, we are having a CONTEST! I was putting together our Recipes page and realized that we have no beef or pork recipes. So send them to me at vincci [at] fitnutconsulting [dot] com for a chance to win a copy of Cook!, the latest cookbook from Dietitians of Canada. I recently attended a "Culinary Bootcamp for Dietitians" and we made 10 recipes from the book - all were delicious! So far I've had very few entries, so you have a very good chance of winning!

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2011 Goals Check-Up: May/June

Why I don't blog as much anymore
Here is my "monthly" check-up on the goals I (should be) working on:

7.5 hours of sleep per night - Definitely not doing this. I'm getting better at making sure I'm getting to bed earlier than the night before, but then it all resets on Sunday night. I've been "tracking" by texting B. every night, but it's clearly not as effective as having a calendar full of red squares staring back at you...

Drink at least 1 L (one water bottle) of water per day - This is something that training is *definitely* helping me with. I don't hit 1 L every day, but on the days I train, I definitely get a little closer, if not more. The only problem is right now I'm having a negative relationship with my water bottle. It's broken a few times and I've "fixed" it with crazy glue, but now it leaks (and I don't know how good it is that I'm ingesting mg of crazy glue every day!) so it's not as convenient to carry around. I'm on the hunt for a new water bottle, preferably one that I can drink from with my boxing gloves on.

Continue increasing number of blog posts per year - This is something that training is definitely *not* helping me with. My plan is to slow down a little bit over the summer though, so hopefully I can at least get through the backlog! Don't think it's realistic to expect to post more in 2011 than I did in 2010 though, which is too bad, especially because I've also been losing readers along the way... :S But, I think the training is worth it!

Read at least 12 books this year - I did end up picking up Bitter Medicine and read it in two days! It was a little bit strange reading it as I know a few of the members of the Martini family, and I felt like I was peering into a part of their life I wasn't supposed to know about. It is an easy, but poignant read, and a very personal call to arms for more support in mental health care. Now I'm working on Outliers: The Story of Success by Malcolm Gladwell. It took me a while to actually open the book since I bought it, but once I did, I got through quite a bit of it very quickly. I've since slowed down (again, time) but I think once I give myself some time to just sit down and read it, I'll finish it quickly.

Win a kickboxing/Muay Thai fight - As I said in my previous entry, I entered an exhibition fight during May long weekend. My opponent was younger, smaller and less prepared. Unfortunately it wasn't adjudicated, so I'm not sure if it counts as a "win". I had another fight on June 18 where I lost against someone who has been training for twice as long as I have, and has a few full fights (this was a "smoker", so there were fewer rounds, and they're shorter) under her belt. Despite losing, I got a lot of positive feedback in terms of how I was able to hold my own against someone as experienced as her, which was good. My trainer has been dangling a fight in August in front of me, but more realistically, I'm expecting to fight again in October.

Cook at least one recipe from every cookbook I own - A few weeks ago, I participated in a "Culinary Bootcamp for Dietitians" taught by Mary Sue Waisman, who wrote/edited Cook!, the latest cookbook from Dietitians of Canada. As a group, we tackled 10 recipes from the cookbook - my partner and I were personally responsible for two. I will definitely blog about it soon eventually, but I just want to say I thought it was a great way to just try to tackle a lot of recipes from one cookbook. Perhaps if I could get a few people who like cooking together, we can have cooking parties where we can help each other work through our cookbooks...

Put my savings/RRSP somewhere where I can make more money - Now that I have every second Wednesday off with my new permanent position (!) I should make an appointment soon...

Create more/Participate in another creative/reflective project this year - I have not been journaling at all. I'm secretly hoping that #reverb11 will do daily prompts again in December, which will be better at forcing me to stop and reflect, I think.

Set aside one weekend every month with no commitments - During May long weekend I had my fight, but then for the rest of the weekend we just sat around the house and watched Netflix. That was nice. We did end up having some sort of plan every weekend in June, but we also did take downtime here and there... just not two days in a row.

Rewards
To be honest, having the time to sit and write this blog post feels like a reward after two months of training up to six times a week, in addition to starting a new almost-full-time position in June. I am looking forward to more downtime this summer...

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