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Recipe Swap – for Sep. 29, 2011

Here s something to think about next time you re adding sugar to your daily cup of joe; the total amount of sugar consumed daily by most Canadians adds up to about 26 teaspoons per day.

It works out to about one in every five calories consumed coming from sugar, or 21 per cent of our daily energy intake, according to data gleaned from a 24-hour dietary recall for the Canadian Community Health Survey and reported by Statistics Canada last week. The survey asked people to report everything they d ate and drank during a 24-hour period.

The findings have received a lot of media coverage and set off alarm bells about Canadians high sugar intake.

But as a Manitoba registered dietitian points out, we still need more information about where precisely all this sugar is found in our food. That s because those 26 teaspoons represent the sum of both naturally occurring and added sugar in our diet.

Naturally occurring sugar is found in nutrient-dense foods such as milk, fruits and vegetables, and we should


If you grew onions in your garden this year, here s a great recipe to enjoy them as a side dish. The balsamic vinegar will highlight the sweetness.

2 medium onions,

peeled, trimmed, and

halved crosswise

12 whole cloves

1 tbsp. light soy sauce

1 tbsp. canola oil

1 tbsp. molasses

1-1/2 tsp.

balsamic vinegar

1/4 tsp. coarsely

ground black pepper

1/2 tsp. sugar

1/8 tsp. salt

Preheat oven to 450 F. Coat a foil-lined baking sheet with canola cooking spray. Arrange the onion halves on the baking sheet and pierce evenly with the cloves.

Combine the soy sauce, canola oil, molasses, vinegar, and black pepper in a small jar, secure with lid and shake vigorously until completely blended. Brush one tablespoon of the soy mixture evenly over the onions. Bake 25 minutes, brush one tablespoon of the soy mixture evenly over the onions, bake 5-10 minutes or until richly browned on edges and onions are tender. Remove from oven and, using a flat spatula, remove the onions and place on serving platter, spoon remaining soy mixture evenly over the onions and sprinkle with the sugar and salt.

Serves 4: 1 onion half per serving

This recipe is found on the Manitoba Canola Growers Association website

( be eating more, not less, of these foods, says Portage la Prairie-based certified diabetes educator Karen Graham.

It s what we eat and drink with added sugar, such as soft drinks and juices, cakes and doughnuts, that are the big concern. These foods have very little nutritional value and have become a major source of sugar to our diet in recent years. In consultations with clients newly diagnosed with diabetes, Graham says she regularly finds people consuming 50 to 100 teaspoons of added sugar a day much of it derived from these latter sources.

A simple change more of us could be making to reduce sugar intake would be to drink more water instead of the sweetened drinks we currently consume, she said.

There is currently no dietary recommendation for the intake of total sugar, nor has consensus been reached on consumption of added sugars, the Statistics Canada report notes.

The Institute of Medicine recommends that no more than 25 per cent of total daily energy intake (calories) should come from added sugars. The World Health Organization and the Canadian Diabetes Association recommend a daily maximum of 10 per cent of calories from added sugar.


With more threats of frost last week, I picked the last of the zucchini in the backyard, including a couple as big as dachshunds. Thanks toSandra Ryland of Elphinstonethis week for sending us several great zucchini recipes including this one for a tasty muffin.

2-1/2 c. flour

1-1/2 c. sugar

1 c. chopped pecans

1/2 c. quick-cooking


1 tbsp. baking powder

1 tsp. salt

1 tsp. ground cinnamon

4 eggs

1 medium zucchini

shredded (about 3/4 c.)

3/4 c. vegetable oil

In a mixing bowl, combine first seven ingredients. Beat eggs and combine with zucchini and oil. Pour over dry ingredients, stirring only until moistened. Batter will be lumpy. Fill muffin cups 3/4 full. Bake 400 F for 25 minutes or until a toothpick inserted in the centre comes out clean. Cool on a wire rack.

Makes a dozen muffins.


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Manitoba Turkey Producers sent us this recipe earlier in the month for a kid-friendly meal or snack. You ll find more recipes children enjoy on the website at – Favourites.

1 6-to 7-inch whole

wheat tortilla

1 tbsp. ketchup or pizza


1/8 tsp. Italian seasoning,

basil or oregano

3-4 slices (pre-sliced)

fresh mushrooms

3-4 slices (pre-sliced)

turkey pepperoni

1 mozzarella or cheddar

cheese slice or 3 tbsp.

shredded cheese

Cooking spray

Preheat toaster oven or regular oven to 375 F. Place tortilla on counter. Use rubber spatula or table knife to spread ketchup or sauce on tortilla; sprinkle seasoning over ketchup. Arrange mushroom slices on 1/2 the tortilla and top mushrooms with pepperoni slices. Break the cheese slice in half to fit over the pepperoni. Fold other half of tortilla over the cheese, press gently. Spray toaster oven or baking pan or small sheet with cooking spray. Using pancake turner, place folded sandwich on pan. Spray top of tortilla with cooking spray. Bake in oven six to eight minutes or until slightly crisped and cheese is starting to melt. Remove pan to cooling rack and let stand two to four minutes. You can also bake as a grilled cheese sandwich by spraying a non-stick skillet pan with cooking spray, placing on a burner over medium heat and cooking sandwich for three to four minutes each side or until lightly browned.

Recipe courtesy of Mushrooms Canada (

About the author


Lorraine Stevenson

Lorraine Stevenson is a reporter and photographer for the Manitoba Co-operator with 25 years experience writing news and features. She was previously a reporter with the Farmers Independent Weekly and has also written for community newspapers in Winnipeg and Manitoba's Interlake.



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