Tag Archives: recipes

Cauliflower lentil curry (or soup)

 

Are you looking to improve your plant based eating? Dietitian’s TIP 👉 Adding lentils is a simple way to boost plant protein. Here is adding a half a cup of red lentils to cauliflower curry. Instead of curry you can just use a veggie broth for a wonderful cauliflower soup. Shout out to me with your plant-based eating question!  I’m ready to support you with our new personalized nutrition coaching program!

Brief video download of cauliflower lentil curry recipe in progress

Recipe cauliflower & red lentils

Ingredients:

1 Tbsp olive oil
1 medium onion diced
2 cloves garlic minced
1 tbsp ginger minced
2-3 TBsp curry powder**
1/2 cup red lentils rinsed & drained
5 cups cauliflower chopped
1.5 cups water
1 400ml can coconut milk **
1/4 cup cilantro or parsley chopped

** soup variation
⁃ omit curry powder
⁃ Omit coconut milk & use veggie broth instead

Method:

1. In a large pot heat up olive oil sautée onion and garlic for 5 min
2. Add ginger & curry powder cook for 3 min
3. Add cauliflower, lentils, water & coconut milk. Mix well & cook for 20 min
4. Serve & top w cilantro or parsley & Enjoy.

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Brussels Sprouts and Carrot Bake


Image Source: Foodland Ontario

A hearty side dish of wholesome brussels sprouts and carrots in a honey mustard glaze topped with nuts and optional cheese.  Recipe inspired by Foodland Ontario and modified by Registered Dietitian and professional Home Economist to suit vegetarian and vegan dietary preferences.

6 servings (190 g per serving)

Ingredients

  • 1.5 lb (680 g) Brussels sprouts, trimmed
  • 2 large (150 g) carrots chopped
  • 1 large (150 g) onion, chopped
  • 1/4 tsp (1 mL) hot pepper flakes (optional)
  • 1 tbsp (15 mL) Honey
  • 1 tsp (5 mL) Dijon mustard
  • Pinch each pepper and salt (optional)
  • 2/3 cup (70 g) walnuts, chopped
  • 1/2 cup (125 mL) grated Swiss or Mozzarella cheese (optional – omit for Vegan version)

Method

  1. Trim Brussels sprouts & wash well. Cut carrots into 1-inch (2.5 cm) pieces.
  2. In a large oven proof pot of simmering water, cook Brussels sprouts and carrots for 3-5 minutes or until desired tenderness. Drain well and set aside.
  3. Chop onion.
  4. To the pot, add 1 tsp vegetable oil and sautee onions till softened and very light golden brown – about 5 minutes.
  5. Stir in honey, mustard, pepper and salt (if using)
  6. Add reserved Brussels sprouts and carrots; toss to coat well.
  7. Sprinkle with chopped walnuts and grated cheese (if using). Bake on middle rack of 400°F (200°C) oven for 3 minutes or until cheese is melted.

Cooking Tip: If skillet handle is not heat resistant, wrap in foil.

Nutrition Facts* per serving (190 g)

Calories: 180
Fat: 10 grams
Carbohydrates: 19 grams
Protein: 8 grams
Source of 21 vitamins and minerals.

*Nutrition Facts provided using professional recipe software analysis.

Purple Cabbage & Potato Curry (Aloo Gobi)

  

Aloo Gobi is a classic Indian dish of potatoes and cauliflower. In this Canadian version inspired by Anita Stewart we swap in cabbage instead of cauliflower, but both can be called gobi!  Since I had purple cabbage on hand that’s what I used but any cabbage will do.  Either way it’s a one pot, super simple, comforting dish that’s full of flavour and ready in 30 minutes flat.  Serve it as a side dish with a slice of lean meat, chicken, fish or tofu. Scroll on for step by step on how to make it.

Ingredients:

Spice mixture: 

  • 1 tsp (5 mL) cumin
  • 1 tsp (5 mL) garam masala
  • ½ tsp ( 2mL) mustard seed (optional)
  • ½ tsp (2 mL) tumeric
  • ½ tsp (2 mL) cayenne pepper or hot pepper flakes

Veggies:

  • 2 tbsp (30 mL) vegetable oil
  • 1 medium cooking onion, chopped
  • 2 cloves of garlic, minced
  • 4 cups (1L) potato cubed
  • 4 cups (1L) shredded cabbage
  • 1 tbsp (15mL) fresh ginger, grated
  • 1 cup (250 mL) water
  • Black pepper (ground)

Method:

  1. Heat oil in a large skillet over medium-high heat. Add the onions and garlic and cook until fragrant for a few minutes.
  2. Add the spice mixture (cumin, garam masala, mustard seed, turmeric, and cayenne and cook until toasted, 1 minute more. )
  3. Add potatoes, ginger, cabbage and water.  Season with ground black pepper and pinch of salt to taste.
     
  4. Reduce heat and cook, covered, until potatoes and cabbage are tender, 15 minutes.
  5. Enjoy  with a slice of lean meat, chicken, fish or tofu.

 

 

 

 

 

How to peel a pomegranate

Are you looking to add a pop of colour & burst of flavour to your salads & roasted veggies? Pomegranate seeds are all the rage. Getting to the seeds can be messy, but by removing them under water you keep the seeds from taking over your kitchen. Scroll on for my tips on how to get to the best part of this tasty fruit.

  1. Cut off the top of the pomegranate with a sharp knife. (The top is end is crown shaped, not flat)
  2. Cut into the skin of the pomegranate from top to bottom and place pomegranate in a large bowl of water. Be sure its fully covered to keep the juices from splattering.
  3. Pull apart the fruit under water to expose the seeds and separate them from the membrane. The seeds tend to sink in water while the white membrane holding the seeds floats to the top. Just skim it off. Drain the seeds & enjoy as is, or add to salads & roasted veggies.

How do you like to eat pomegranate?

Googly eye strawberries

Fruit with eyes?  Now that changes everything! Kids love these fun and spooky treats all year round, but they are right on theme for Halloween. Strawberries are a tasty, healthy, convenient snack any time of day. You can also use them to add a burst of flavour in your snacks and meals. To make these funny faces, take some fresh @castrawberries and line them up with the green leafy part on top to make it look like tufts of ‘hair’.  Then, strategically place a couple of googly eyes (small sugar drops available in bulk food stores) on the strawberry’s ‘face’ and add a small chocolate chip ‘nose’.  You may want to make a slight cut in the berry and place the eyes and nose a little below the fruit’s surface to keep them in place. A tray of these googly eyed strawberry faces will disappear fast and bring smiles to everyone.  What’s your favourite googly eye fruit? #SnackOn8  #Dietitian

Boost your snack with berries.

Are you snacking more often? You’re not alone! Canadians love their snacks, and many would like to pick healthier options between meals. You can boost your nutrient intake by snacking on colorful fresh berries including strawberries.  Did you know California strawberries are picked in peak season and readily available in grocery stores? Strawberries are a tasty, healthy, convenient snack any time of day and you can also use them to bring on a burst of flavour in your snacks and meals.  Try this tasty, easy arugula and strawberry salad and enjoy it at home or carry it with you for eating on the go.

Recipe: Tasty Arugula and Strawberry Salad

This tasty salad is chef inspired and dietitian approved! Layers of fresh greens like Arugula, fresh juicy strawberries, sharp cheese topped with tangy sweet vinaigrette dressing make it a staple in my menu.

Here is how I like to put it together:


Image of Arugula Strawberry Salad with strawberries in foreground. L.Weiler RD

Ingredients

  • Arugula (3 cups)
  • Strawberries (8 berries halved )
  • Red onion slices (1/4 cup)
  • Sharp cheese shredded to taste (cheddar or parmesan); (2 Tbsp)
  • Cider or balsamic vinaigrette dressing* (3 Tbsp)

Serves 2 (110 calorie snacks)

* Cider Vinaigrette:

    • 2 Tbsp vegetable oil
    • 2 Tbsp apple cider vinegar
    • 2 Tbsp water
    • 1 teaspoon Dijon mustard
    • 1/8 teaspoon ground black pepper
      In a small measuring cup or jar with a lid, combine oil, vinegar, water, mustard and black pepper. Mix well.  Makes about 6 Tbsp (90 mL)

 

Healthy food tips for your game day party

Hey Sports Fans! Are you ready for the big game day party? When you’re gearing up to enjoy a big sports game, food, beverage and fun times come to mind. Whether you’re actually there for the game or just for the fun of the party you can gather ‘round without giving up on your healthy eating plan.

Here are some savvy food tips aligned with the latest recommendations of Canada’s new food guide for you to enjoy food and keep connected to your healthy eating goals.

Boost the veggies

This is the number 1 healthy eating recommendation in Canada’s new food guide.

  • Let veggies take the starring role at your party food platter. Serve lots of colour, crunch
  • Whip up tasty and nutritious dips such as hummus or guacamole.

Choose whole grain foods

Looking for a crunch?

  • Slice up and toast some whole grain fajitas to swap out the chips for a healthier option.
  • Air-popped popcorn is a great whole grain snack and source of dietary fiber. Serve it plain, or try adding different popcorn flavors such as smoked paprika or chili powder.

Get creative with your protein

Are you making crown pleasing party foods such as meatballs or chili?

Drinking

Okay, so it’s a party and alcoholic drinks are on the menu. Simple tips to keep in mind:

  • Canada’s low risk alcohol drinking guidelines for special occasions suggest no more than 3 drinks for women; no more than 4 drinks for men on any single occasion.
  • Set your limits and stick to it.
  • Drink slowly ex 2 drinks in any 3 hr period and have water between alcoholic drinks. Try a flavoured water. Try adding citrus fruit or cucumber slices to fresh tap water for a great flavour booster with zero calories.
  • EAT before and while drinking.
  • Lower the alcohol content of your beverages by making a wine spritzer using 3 oz white wine and 2 oz of carbonated water to keep your head clear during a sports party and to cut back calories too.

Healthy eating is more than the foods you eat!

Bottom line – your relationship with food matters more than you might think!

  • Your culture and food traditions are an important part of healthy eating. Relax and enjoy!
  • Stay on track of your healthy eating goals by taking time to eat and following your hunger cues.

Enjoy the game. Go Team Go!

 

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

How to Build a Healthy Sandwich

sandwich n4nn

You are the builder of your healthy sandwich. The promises of a nutritious sandwich starts by choosing the right bread and fillings. Begin with a base of whole grain bread. Add a healthy source of protein (but not too much of it), loads of crunchy vegetables or fruit and a savoury sauce that’s filled with zip but not sodium. From top to bottom, here are our tips for making your healthy sandwich.

Bread

  • Switch out white bread for a more nutritious whole grain option.
  • Look for bread that lists whole grain as the first ingredient and has at least two grams of fibre per slice.
  • Think beyond bread… Try bagels, buns, pita, tortillas or naan. All come in whole grain versions. Read ingredient lists to be sure and look for “whole grain” as the first words on the ingredient

Protein

Whether you stack your sandwich with meat, cheese, egg salad, it’s important to have a source of protein between the bread.  Below are a few ideas.

Meat

  • Offer a variety of lean meats e.g. roasted beef, pulled pork, grilled turkey or barbecued chicken.
  • Consider deli meats as a once in a while treat only. Read the ingredient list and choose ones that do not include “nitrites.” Use the Nutrition Facts panel to compare and choose deli meat with the lowest sodium and fat content.

Cheese

  • Look at the % Milk Fat (%M.F.) content. Buy reduced fat or lower fat cheeses with less than 20% M.F. To limit sodium, choose fresh instead of processed cheese.

Meat alternatives

  • When mashing egg, salmon or tuna, cut back on full-fat mayonnaise. Use light mayo or low–fat yogurt instead.
  • Try something new! Beans, nuts and seeds make nutritious sandwich fillings. Use edamame or lentils to stuff a pita. Blend chickpeas with garlic and tahini to create a chunky hummus. In addition to peanut butter, offer almond, hazelnut or cashew butter. If allergies are a concern, offer soy nut or sunflower seed butter.

Vegetable and Fruit Toppings

 Build the health value of your sandwich with lots of veggies and fruit. Include at least two veggies or fruit in every sandwich or as a side accompaniment to the sandwich. Vegetables and fruit provide essential vitamins, minerals, fibre, and are low in calories. Beyond lettuce and tomato, these toppings provide a unique twist:

  • Red pepper and cucumber rings
  • Shredded carrots or beets
  • Kale, arugula or baby spinach
  • Grilled zucchini, eggplant, pineapple or peaches
  • Fruit is great on sandwiches too – try mango salsa or sliced apples
  • Fresh herbs like basil, parsley and coriander add a burst of flavour.

Sandwich spreads

  • Skip butter and choose avocado or basil pesto. It is high in heart-healthy monounsaturated fats and adds rich flavour
  • Low fat mayonnaise, oil-based vinaigrettes and non-hydrogenated margarine also contain healthy fats. Be aware that with any of these options, the calories and fat add up quickly. Use only a little– no more than 1-2 teaspoons per sandwich.
  • Ketchup, salsa and mustard are lower calorie, fat-free options. However they may be high in sodium. Limit your serving size to 1-2 teaspoons per sandwich.
  • Try wasabi (Japanese mustard) or horseradish if you like it hot – they have less sodium than other spreads.

For more information and healthy sandwich recipes please contact us!

Reference: Unlock Food.ca – Expert Guidance, Everyday Eating by Dietitians of Canada (2017)