Tag Archives: recipes

How to Cook Perfect Green Veggies – make ahead 2 step blanching method

green-veg-cook-recipeHere is my secret tip for tasty make ahead vibrant green veggies. It’s called blanching – where the veggies are placed briefly into boiling water then removed and plunged into an ice bath that stops the cooking. Blanching is a terrific preparation method to partially cook veggies making them a bit softer and removing any strong taste without compromising nutrition. You can serve blanched veggies directly or keep them in the fridge for up to 5 days. Use blanched veggies as salad boosters or reheat for a quick dinner side dish. It’s also a terrific pot luck dinner contribution where you prep ahead at home, store in fridge and upon arrival at the host’s home you only need to reheat briefly for a healthy and tasty side dish.

  1. Boil a large pot of water (you can add 2 Tbsp lemon juice to the water for flavour boost). Prepare your ice water bath and a dish with a tea towel to dry the veggies. (see pictures top row)
  2. Wash and clean you green veggies.
  3. Drop a small batch of veggies into boiling water for 2 min (3 min max. if you must). Repeat steps below until all your veggies are blanched.
  4. Take out veggies from boiling water using long handle tongs or slotted spoon & toss them into ice water bath for a few minutes to stop the cooking.
  5. Remove cooled veggies from ice bath, shake out water and place them on clean tea towel to dry.
  6. Place all your blanched veggies in a covered container and store in the fridge for up to 5 days.
  7. Enjoy cold in salads or reheat on stove top in a pan with 1 Tbsp vegetable oil. Top with toasted almonds for a tasty and nutritious side dish.

Bon appétit

Be Good to Your Gut

gut-health-n4nn-2016-jpgJoin us at the Microbiota Summit on Nov 7th!
RD Lucia Weiler teams up with Chef Eric Deletroz to dish out healthy advice, one bite at a time!

Two out of three Canadians experience digestive health problems every year.  For some people it’s just uncomfortable for a while, but for others it’s a chronic, painful or even life threatening condition. Researchers are looking at ways to keep your gut healthy and are discovering the significant impact of microorganisms that call your gut home.

Did know your body is home to trillions of microorganisms? The human gut in fact has its own microorganism colonies made up of mainly bacteria that are living and working in your body to help keep you healthy. Gut microorganisms are an exciting leading area of research and we are seeing the emergence of a movement on how gut microorganisms impact lifelong health.

On Monday Nov 7th, 2017, the Canadian Digestive Health Foundation (CDHF) is hosting a special education summit on gut health in Toronto for professionals and consumers. Registered Dietitian Lucia Weiler will be teaming up with Chef Eric Deletroz at the event to showcase healthy eating and cooking tips to improve your gut health. Our session will help you discover what to eat for digestive health & how to feed the microorganism world within you. Join us to learn more!

To register for the Microbiota Summit:

  1. Health Care Professional Session: Discover the World Within – Understanding how the Human Microbiota Impacts lifelong health.12:30-5:30 pm in Toronto. Design Exchange, Toronto, Ontario.http://cdhf.ca/en/events/microbiota-summit-for-health-care-professionals
  2.  Consumer directed education session “Healthy Gut Summit’ is also available to help Canadians attain – and maintain — a happy, healthy gut. The session is FREE, but registration is required.http://cdhf.ca/en/events/healthy-gut-summit  Mon. Nov 7. 2016 | 7 – 9pm | Design Exchange Centre | Toronto, Ontario

5 hot tips to help you make small changes that stick #NutritionMonth

Nutrition Month 2016Working as a registered dietitian in education and nutrition communications gives me a unique perspective of seeing the difference nutrition professionals can make. Focusing on one meal a day during Nutrition Month 2016 is a great approach to make changes that you can stick with. Here are my top 5 picks to can help you make small lasting changes – one tip at a time.

  1. Fat confusion reigns
    Misinformation continues to surround dietary fat. People are muddled about the relationship between dietary fat and chronic diseases, so Nutrition Month is a great opportunity to help clarify the message. Saturated fat landscape is changing but it’s NOT a free for all – check food source first. Dietitian’s TIP: All liquid veg oils are OK – pick your favourite to cook with.
  1. Sugars slip up
    Added or free sugars are in the public ‘Danger Zone’. It’s true we don’t need added sugars as part of a healthy diet but it’s important to know that sugars can enhance the taste, aroma and texture of many healthy foods. There are natural sugars found in all fruit, dairy, and wholegrain breads and cereals, foods that are important for our health. Did you know that added and naturally occurring sugars are broken down the same way, and once digested the body really can’t tell the difference?  Dietitian’s Tip: It’s a good start to cut down on sugary foods but it’s still okay to leave some sweet foods in to keep it real.
  1. Veggie Believers
    Increasing your veggie intake is a great step toward healthier eating. In my wellness classes I look for unique and memorable ways reinforce the importance of eating more veggies. See if you can find inspiration in this perennial hit “I’m a Veggie Believer,” music video by Carl Winter, UC Davis.  More great ideas on how to make it easier for you to boost your veggie and fruit intake are available at Half Your Plate a program. Dietitian’s Tip:  Find ways to boost your veggie intake and stick with it.
  1. Worksite wellness works
    According to a poll by Ipsos Reid, 45% of Canadians say that eating healthy meals and snacks while at work is challenging.  You can help kick-start mindful healthy eating at your workplace! Invite a Registered Dietitian (RD) for a lunch and learn session or find an RD in your area for consultation. (Your healthcare benefit package may cover the costs too!)  RDs are the only regulated health professionals in the field of nutrition. Dietitians are qualified to offer you trust-worthy, science-based food and nutrition advice tailored to your health goals, preferences, and lifestyle. Dietitians Tip: Working with a Registered Dietitian (RD) makes a difference!
  1. Cook!
    You probably love to hear it when something you already do is good for you. Well here is one – if you cook you’re good to go! Knowing your way around the kitchen with some cooking skills will set you up for success in health, and you’ll never be without friends when food is a way to show your love and caring for others. The health benefits of cooking your food are real (even if you are using some processed ingredients). Dietitians Tip: Try recipes approved by dietitians to inspire healthy eating you can stick with. Visit  Cookspiration, Dietitian Recipe Ideas or try some of my favourite recipes.

Thanks for reading and Happy Nutrition Month!
Lucia

Orange and Cucumber Navy Bean Salad

2016 is the year of PULSES (dry peas, beans, lentils, chickpeas) Eating pulses is easy, delicious, good for you and good for the planet. Find more recipes, information and ways to get involved at www.pulsepledge.com

pulse recipe 2016 salad

Baking is Back!

bake it up cover page

It’s holiday season and we’re gearing up to celebrate with family and friends. There is nothing like a special treat of baked goodies to signal festive cheer.  Bakers know the real joy of making tasty food that brings sparkle to any occasion and helps create special memories. You may be wondering what baking recipes fit into a healthy diet. Here is a terrific resource titled Bake It Up! – a recipe book for parents and children for making baked goods that meet even the strict requirements of the  Ministry of Education’s School Food and Beverage Policy.  If you love baking give these recipes a try and see how they might fit into your healthy way of eating.

Download and print your free copy of Bake It Up! http://www.eatrightontario.ca/EatRightOntario/media/ERO_PDF/en/School/Bake_It_Up_final.pdf

Simply Cook and Enjoy!

best bean salad pictureMarch in Nutrition Month and dietitians across Canada are celebrating by cooking with you! We know it can be challenging to prepare nutritious meals and snacks day in and day out, so Nutrition Month 2014 is here to help.  On the nutritionmonth.ca  website and in the book COOK! you will find recipes, eating tips, resources and more to make wholesome coming a part of our family’s daily routine.

For your inspiration, here is one of my favourite quotes and recipes. Enjoy!

“The only real stumbling block is fear of failure. In cooking you’ve got to have a what-the-hell attitude.” Julia Child

Best Bean Salad by Lucia Weiler, RD as published in COOK! by Dietitians of Canada

Canned beans are a time saver and work very well in this dish.

2               large tomatoes, chopped
1               can (540 mL/19 oz.) mixed bean medley, drained and rinsed
¼   cup     finely sliced red or greeen onion
¼   cup     chopped fresh cilantro
2   tbsp     chopped fresh basil

Dressing

1               clove garlic, minced
¼   tsp      hot pepper flakes
¼   tsp      freshly ground black pepper
Pinch        salt
1 ½ tbsp   extra virgin olive oil
2   tsp       balsamic vinegar
1   tsp      freshly squeezed lemon juice

  1. In a medium bowl, combine tomatoes, bean medley, red onion, cilantro and basil
  2. Dressing: In a small bowl, whisk together garlic, hot pepper flakes, black pepper, salt, oil, vinegar and lemon juice
  3. Pour dressing over bean mixture and toss gently to coat. Cover and refrigerate for at least 1 hour, until chilled, or for up to 1 day.

Makes 6 servings

Tip:      Be sure to wash cilantro thoroughly, as it may have some soil hidden among the leaves
Serving Idea:   Add half an egg salad sandwich and a glass of milk for a satisfying lunch.

Nutrients per serving:  Energy:  143 calories,  Fat  4.3 g, Saturated fat 0.7 g, Sodium 379 mg (16 %DV)  Carbohydrate 21 g, Fibre  6  g (24 % DV),   Protein: 7  g,  Calcium 43 mg (4%DV)  Iron  1.2 mg (9% DV),  High in Vitamin A, C and Folate