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www.insideHALTON.com | OAKVILLE BEAVER | Thursday, March 13, 2014 | 6 Craving dishes that are healthy, delicious by Julia Hanna Founder of HealthyFam Super foods add a little sunshine to your life Spotlight "Connected to your Community" I t might seem crazy what I am about to say -- Sunshine she's here, you can take a break. These are the rst two lines of the Oscarnominated song Happy by Pharrell Williams It is a huge hit song that has a catchy makeyou-feel-good tune. I cannot remember a winter where we have needed more help in lifting our spirits. If we were to listen to the music that suited this winter's weather, we would be listening to nothing but the blues. That is why Pharell's song is such a welcome relief, it lifts our spirits and makes us feel joyful. Like music, food can also lift our spirits. What you eat not only affects your health, it can impact your mood. It may be hard to believe, but spring is just around the corner. We want to feel refreshed so we can enjoy the rst burst of warmth with energy, not lethargy. Packing a nutritional punch Super foods... what are they? They are foods that pack a nutritional punch. Why not keep them in mind when you plan your menus? Foods such as extra virgin olive oil, sweet potatoes, black beans, kale, broccoli, blueberries and apples are members of the super foods group. When we incorporate any of these foods into our meal planning, it will make us feel better about what we eat. I think we've been confused into thinking we will never crave foods that are healthy and the tastes that we long for will never be good for us. That is a myth I wholeheartedly challenge. The black bean, sweet potato and kale soup is so chock full of nutrition, your body will sing like Pharell, and you'll be `happy'. Then you can enjoy the pleasure of those garlic cheese croutons without the guilt. The pear crisps are a light sweet treat after a meal. Walnuts are high in antioxidants, and are delicious. You can have it all, nutrition and taste. Ontario Pear Crisps with Goat Cheese and Red Walnuts: · 1 firm Ontario Pear · 1/2 cup each water · 1/4 cup granulated sugar Health food not only lifts your spirits, it can re-energize your body, says Halton restaurant owner Julia Hanna, who is also the founder of HealthyFam. Hanna explains it is possible to crave healthy dishes that are "chock full of nutrition," like her black beans, sweet potato and kale soup. | photo by Adam Simopoulos -- special to the Beaver · 6 oz. herbed goat cheese · 1/4 cup red or regular walnuts Using a mandolin or vegetable peeler, thinly slice pear lengthwise. In medium pot over medium-high heat, bring water and sugar to boil, stirring occasionally; continue boiling (do not stir) for ve minutes. One by one, place slices of pear in syrup; cook for one minute. Remove pear slices with slotted spoon; arrange on parchment-lined baking sheet in single layer. Bake in 200F (100C) oven until crisp and dry, about two hours. Let cool completely on rack. Place 1 tsp (5 mL) of goat cheese on each pear slice, top with walnuts. Makes approximately 20 pieces. Black Beans, Sweet Potato and Kale Soup: · 4 tablespoons olive oil · 1 onion or leek, finely chopped · 3-4 garlic cloves, crushed or chopped · 14 oz. (398 mL) can diced or stewed tomatoes · 2 cups sweet potatoes, diced · 3 cups chicken or vegetable low-sodium stock · 2 cups cooked black beans, or 19 oz. (540 mL) can, rinsed and drained · 1 bunch kale, washed and thinly sliced (discard the ribs) · 1 teaspoon dried oregano · 1 teaspoon cumin · Salt and pepper to taste Croutons: · 1 garlic clove, crushed · 1/4 cup olive oil · 4-6 thick slices crusty French bread, cut into large cubes · 1/4 cup grated parmesan Preheat the oven to 400F . Making the Croutons: Put the garlic clove into a small dish with the oil and let it set for a few minutes to infuse the oil. Place the bread on a baking sheet and brush with the infused oil; bake for ten minutes, until golden. Take the sheet out of the oven, ip the bread over and sprinkle with cheese, then return the pan to the oven for a few minutes, until the cheese melts. Making the soup: Heat the olive oil in a heavy pot set over medium-high heat. Sauté the onion for about three to ve minutes, until soft. Add the garlic and cook for another minute. Add the tomatoes, sweet potatoes, stock and beans, and bring to a simmer. Add the kale and stir; cook for a minute or two, until the kale wilts. Season with salt and pepper and serve hot, topping each bowl with a cheesy crouton or two. Serves: four to six Preparation Time: 10-12 minutes Cooking Time: 30 minutes NEIL OLIVER Vice­President and Group Publisher DAVID HARVEY Regional General Manager JILL DAVIS Halton Region Editor in Chief Volume 52 | Number 31 447 Speers Road, Oakville ON (905) 845-3824 Oakville Beaver is a member of the Ontario Press Council. The council is located at 80 Gould St., Suite 206, Toronto, Ont., M5B 2M7. Phone (416) 340-1981. Advertising is accepted on the condition that, in the event of a typographical error, that portion of advertising space occupied by the erroneous item, together with a reasonable allowance for signature, will not be charged for, but the balance of the advertisement will be paid for at the applicable rate. The publisher reserves the right to categorize advertisements or decline. Editorial and advertising content of the Oakville Beaver is protected by copyright. Unauthorized use is prohibited. Editorial Department: (905) 632-0588 Advertising Department (905) 845-3824 Classi ed Advertising: (905) 632-4444 Circulation: 5300 Harvester Rd., Burlington (905) 631-6095 DANIEL BAIRD Director of Advertising ANGELA BLACKBURN Managing Editor