Balanced snacking tips


Do you love the vibrant red colour and sweet taste of ripe strawberries? @CAstrawberries (#Ad) are in peak season now and readily available throughout the year (and when local strawberries are not yet in stores!). There are so many ways to enjoy them, and my new favourite snack is topping cottage cheese with a few strawberries. You get a boost of protein and calcium from the cottage cheese and the strawberries are an excellent source of Vitamin C and a source of fibre. California strawberries also make a terrific snack on their own. A serving of 8 strawberries (140 g) is only 50 calories. What’s your favourite way to eat them? #SnackOn8 #CaliforniaStrawberries

Greek Salad & Chicken Bowl

Are you looking for a tasty & healthy Caesar salad recipe that makes the grade? Check out this student made dietitian approved dish that may ‘make healthy your new favourite’ .

 Makes 5 servings of 4 cups (450 g)

 Ingredients:      

  • 13 cups (700 g) romaine lettuce, chopped
  • 2 cups (340 g) tomatoes, sliced
  • 2 cups (300 g) red pepper, chopped
  • 2 ½ cups (300 g) English cucumber, sliced
  • 1 ½ cup (200 g) pre-cooked chicken breast, diced
  • 1 large (150 g) red onion, sliced
  • 1 six inch(64 g) whole wheat pita bread, cut in pieces
  • 3 tbsp (25 g) olives
  • 3 tbsp (22 g) light feta cheese
  • 4 small (20 g) green onion, sliced

Salad Dressing:

  • 2 ½ tbsp (40 mL) olive oil
  • 2 tbsp (30 mL) lemon juice
  • 1 tsp (5 mL) red wine vinegar
  • 1 tsp (3 g) garlic, chopped
  • 1 tsp (1 g) dill weed, dried
  • ½ tsp (1 g) oregano, ground

Preparation: 

  1. Wash, rinse and dry lettuce leaves then chop into bite size pieces.
  2. Cut all other vegetables to appropriate sizes
  3. Make Dressing: Mix together oil, lemon juice, garlic, vinegar, oregano, and dill.
  4. Mix the dressing and toss all salad ingredients together.
  5. Place pre-cooked chicken pieces and pita bread pieces on top of salad.

Recipe created by: Humber College HRT Students
Image source & Nutrition Facts table: Lucia Weiler RD, PHEc, Humber College Faculty and Advisor

Quinoa Vegetable Salad

Image Source: Bigstock

Do you like eating your food from a bowl sometimes? Bowl-centric menus are one of the hottest trends in restaurants and home-cooks also love filling bowls with layers of veggies and grains. Quinoa (pronounced keen-wa) is an ancient grain from South America that is considered a complete protein. This recipe is inspired from Dietitians of Canada’s website, where it has been one of the most popular recipes. It’s simply prepared with vegetables you have on hand and the quinoa can be cooked a day ahead and kept in the fridge. Eating it out of a bowl will add to your enjoyment.

Preparation Time: 15 minutes
Cooking Time: 10 to 20 minutes
Serves: 5  servings

Ingredients

  • Quinoa, well rinsed and drained   1 cup (250 mL)
  • Cold water                                          2 cups (500 mL)
  • Tomatoes, chopped                          2 medium chopped
  • Large sprigs of parsley (leaves only) 2 springs chopped
  • English Cucumber, chopped               1/2 cucumber
  • Red or Green bell peppers, chopped  1/2 cup (125 mL)
  • Fresh Baby Arugula                              1 cup

Vinaigrette

  • Extra-virgin olive oil                   3 Tbsp (45 mL)
  • Freshly squeezed lemon juice   2 Tbsp (30 mL)
  • Hot pepper flakes (optional)     1 1/2 tsp (7 mL)
  • Freshly ground black pepper    1/2 tsp (2 mL)
  • Dried basil or oregano (optional)  1/2 tsp (2 mL)

 Preparation

  1. In a medium saucepan, over medium heat, bring quinoa and water to a boil. Reduce heat and boil gently for 10 to 15 minutes or until the white germ separates from the seed. Cover, remove from heat and let stand for 5 minutes. Remove lid, let cool and fluff with a fork.
  2. Meanwhile, in a large bowl, combine tomatoes, parsley, cucumber, bell peppers and arugula. Stir in cooled quinoa.
  3. Prepare the vinaigrette: In a small bowl, whisk together olive oil, lemon juice, hot pepper flakes (if using), salt, pepper and basil (if using).
  4. Pour vinaigrette over salad and toss to coat.

Source: Recipe modified from Dietitians of Canada UnlockFood.Ca 

 

Nutrition Information per serving:

Calories: 224 Cals, Protein: 6 g, Fat: 8 g, Carbohydrate: 28 g, Fibre: 4 g, Sodium: 100 mg
Calcium: 30 mg

Rapini with garlic, chili flakes and olives

Rapini with olives is one of my all time favourite veggie dishes. Rapini is an Italian style broccoli with a leafy head. Some say it’s like broccoli with a spicy bite. Sauteed rapini is becoming mainstream and as a dark green veg it’s also a terrific nutrition booster. Serve hot or cold. Enjoy as warm side dish or add to sandwich next day.

Ready in  15mins,  Serves 4

Ingredients

1 bunch rapini
2 tablespoons olive oil
2 cloves chopped garlic
1 chopped medium onion
10 black olives slivered
5 sundried tomatoes slivered (optional)
1⁄2 teaspoon chili flakes
freshly ground black pepper

How to make it

Wash & chop 1 bunch rapini
Bring a large pot of water to boil. Add rapini.
Boil three minutes or until crisp-tender. Drain.

Heat olive oil in a skillet on medium high heat.
Add chopped garlic, sliced onion to olive oil  saute for 5 min
Add blanched rapini, sliced olives (and sundried tomatoes if using), chili flakes and toss together, cover pan and cook three minutes.

Remove cover, season with black pepper and serve.

 

Steamed Tarragon Carrots & Edamame

I like the steamed carrot recipe with tarragon flavour from a fave cookbook titled COOK by  @dietitianscan  Adding edamame beans kicks nutrition up a notch and this simple side dish now has a protein boost from edamame.  (Serves 4-6)

  • 3 cups julienned carrots (or baby carrots)
  • 1 1/2 cups frozen edamame beans
  • 1 tsp dried tarragon

Place carrots and edamame beans in a pot. Sprinkle with tarragon and add 1/4 cup water. Stir, cover & steam until fork tender. Recipe inspired by

#COOK @robertrosebooks#dietitianapproved #kidapproved