Fish in its natural state can be a bit of an acquired taste.  Fish processed and deep fried (of the "filet-o" variety), on the other hand, is of questionable value.  Here's a great compromise: a recipe from my own kitchen for the whole family that's high-fibre, low-cal and makes perfect fodder for those dip-loving youngsters (and husbands.  And it's fast! 
Yields 4 servings.

• 3-4 fillets of tilapia or sole
• 2-3 cups bran flake cereal
• 2 eggs
• 1/2 cup whole wheat or white flour
• salt & pepper to taste

1. Preheat oven to 350 degrees fahrenheit.  2. Slice fish into hearty fingers of roughly equal proportion.  Salt & pepper to taste.  3. Beat eggs.  4. Place cereal in large ziploc bag and crush well.  5. Dip fish thoroughly into flour, then egg; shake in cereal to coat.  6. Bake on lightly greased pan until cooked through but still moist, about 15 minutes.  Serve with a favourite sauce for dipping.

 

 

We've all heard of antioxidants; they're those wonderful substances that help prevent and repair damage to our cells to ward off premature aging and cancer, among other maladies.  Antioxidants such as vitamins A, C & E, lutein, beta carotene, selenium and lycopene are found in abundance in a healthy diet rich in whole grains, vibrant fruits and vegetables and... herbs and spices?

That's right.  Those wonderful flavouring agents growing stale next to your stove are, in fact, superfoods with the ability to help you lose weight & stay healthy!  Spices are a dieter's best friend as they add flavour and richness with virtually no calories.  The spiciest of them - cayenne, hot curry powder or plain old chili flakes - force us to slow down as we eat and, statistically, to actually eat less as a result. 

Here's one more reason to add some oregano to your whole wheat pasta or some cinnamon to your oatmeal: the Journal of Agricultural and Food Chemistry found in the largest-ever antioxidant study that ground cinnamon, cloves and oregano are some of the most potent sources of antioxidants, rivaling even blueberries and cranberries.  In fact, just one teaspoon of cinnamon provides the same quantity of antioxidants as a half cup of blueberries!

The bottom line: eat more vegetables, fruits and grains.  But when blueberries rise to $8 a pint in the dead of winter, grab that cinnamon shaker and add some spice to your oatmeal, yogurt, fruit, even your coffee, and savour the flavour.