Author Archives: suemah

Eat More Fruits & Veggies BINGO

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A BINGO sign with animated carrot, avocado, eggplant and red pepperAlright, we all know that eating fruits and veggies are good for you. In fact, eating at least 5 servings of fruits and veggies every day can lower your risk for health problems such as heart disease and type 2 diabetes.

The problem though is that most of us aren’t eating enough fruits and veggies. New data from the Canadian Risk Factor Atlas, released by the Public Health Agency of Canada shows that almost 71% of adults have low fruit and veggie consumption. Put another way, less than 30% of us are actually getting enough!

So, I’ve created a fun “Eat More Fruit & Veggies” BINGO card below with easy ways to eat more fruits and veggies throughout the day. Feel free to print the BINGO card for yourself and your family, or have fun making your own BINGO cards!

BINGO card with 9 squares. Each square has a tip for eating fruits and veggies.

Need some recipe inspo? Try these recipes:

Chicken Quinoa Salad

Beet Salad with Goat Cheese & Arugula

Black Bean, Corn & Avocado Salad

Beef Barley Soup

Air Fryer Chicken Fajitas

Salmon Chowder

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Small white bowls filled with salmon chowder

Two small white bowls with salmon chowder.

Salmon Chowder

This chowder is hearty, flavourful and uses budget-friendly canned ingredients. I like to serve the chowder in a ramekin or mug so it really feels like a hug in a mug!
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Course Soup

Ingredients
  

  • 2 tsp canola oil
  • 1 small onion, diced
  • 1 garlic clove, minced or finely chopped
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 1 green pepper, diced (If you don't have green pepper, simply add another carrot.)
  • 2 cups chicken broth, reduced sodium
  • 3 cups diced potatoes (about 3 medium sized potatoes)
  • 1 can (354 ml) 2% evaporated milk (You can substitute milk however it will yield a less creamy texture and flavour.)
  • 1 can (398 ml or 14 fl oz) cream of corn
  • 1 can (213 g) salmon
  • fresh dill (optional)

Instructions
 

  • In a stockpot, heat oil over medium heat. Sauté onion and garlic for 1-2 minutes.
  • Add carrots and celery. Cook for about 3 minutes, stirring occasionally.
  • Add green pepper. Cook for another 2 minutes, stirring occasionally until vegetables begin to soften.
  • Stir in the chicken broth and potatoes. Cover and bring to a boil. Reduce the heat to simmer.
  • Stir in the evaporated milk and cream of corn. Flake the salmon. Stir in the flaked salmon (including bones - they're great for calcium!) and liquid. Cover and simmer for 10-15 minutes, stirring occasionally, until chowder is heated through and potatoes are tender.
    Optional: Garnish with chopped fresh dill before serving.
Keyword Salmon Chowder, Soup

Consider Nutrition by Addition

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A person stirring mushrooms and peppers in a fry panAs we begin the new year, some of you may be thinking about changing your eating habits. The typical behaviours I hear involve cutting out certain foods or ingredients, such as cutting out sweets, cutting out snacks or cutting out fried foods.

This month, I invite you to try a different mindset and consider nutrition by ADDITION. This is a way of eating that puts the focus on ADDING nutritious foods to your meals, rather than put the focus on eliminating or restricting foods. Nutrition by addition is empowering because it prioritizes what you can eat and what you can do, rather than what you can’t. It helps you see food as nourishing and enjoyable, not something that needs to be feared. Overall, nutrition by addition can improve the nutritional value of your meals and help you build a positive relationship with food.

Here are some ideas to get you going.

To eat more fibre in your day…

  • Add mushrooms and peppers to a stir-fry or pasta dish.
  • Add a can of kidney beans to a soup.
  • Add a handful of nuts to your snack.

To eat more protein at breakfast…

  • Add cottage cheese when you’re making scrambled eggs.
  • Add hemp seeds or Greek yogurt in a smoothie.
  • Add nut butter or a slice of cheese on a toasted bagel.

To eat more fruits and veggies…

  • Add mashed avocado to a sandwich.
  • Add sliced cucumbers to a grain bowl.
  • Add a salad with dinner.

What else can you ADD to your meals to boost the nutrition? Let me know in the comments.

Pizza Bread Wreath

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Pizza bread in the shape of a wreath, with a red bow at the bottom.

Pizza bread in the shape of a wreath, with a red bow at the bottom.

Pizza Bread Wreath

A soft, pull-apart bread that makes the perfect appetizer for the holidays or any get together! So fast and easy - this crowd-pleasing recipe only uses 5 ingredients and bakes for 15 minutes!
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Course Appetizer
Servings 8

Ingredients
  

  • 1 tube (340 g) Pillsbury Country Biscuits dough
  • 1 Tbsp garlic olive oil (Plus a tiny extra amount to grease the pan.)
  • 10-15 slices pepperoni (I prefer a less salty bread, so used 10 slices of pepperoni.)
  • 2 cups shredded / grated cheese (You could use any combination of your favourite cheese. I used pre-packaged "Italiano" cheese which is a combination of mozzarella, asiago, provolone and parmesan.)
  • 1 tsp Italian seasoning

Instructions
 

  • Preheat oven to 400 F.
    Ingredients used to make pizza bread wreath: a tube of Pillsbury Country Biscuits, a bowl of shredded cheese, a small bowl of oil, a small bowl with seasoning, and a small bowl with pepperoni slices
  • Use a pastry brush to grease a Bundt pan with a small amount of garlic olive oil.
  • Open the tube of Country Biscuits dough. There will be 10 preformed biscuits. Cut each biscuit into 4 pieces.
  • In a medium sized bowl, toss the biscuit pieces with the garlic olive oil.
  • Cut each slice of pepperoni into 4 pieces. In a large bowl, mix together cheese, pepperoni pieces and Italian seasoning.
  • Add the biscuit pieces into the cheese mixture. Mix well so that the biscuit pieces are well coated.
  • Place biscuit pieces and cheese mixture into a Bundt pan. (For a more defined wreath shape, arrange the biscuit pieces in circles around the pan.) Press down gently.
    Raw pizza bread mixture in a Bundt pan
  • Brush any remaining garlic olive oil (or any excess oil on the pastry brush) over the top of the biscuits.
  • Bake on middle rack for 15-17 minutes or until golden. (I baked it in my toaster oven.)
    PIzza bread cooked in a Bundt pan
  • Allow to cool slightly, then invert Bundt pan to release pizza bread onto a serving plate. Invert the pizza bread again so that the right side faces up.
  • Serve warm with pizza sauce or other dipping sauce or a drizzle of hot honey!
Keyword appetizer, pizza bread, pull-apart pizza bread

Barley & Butternut Squash Risotto

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A bowl of barley butternut squash risotto

A bowl of barley and butternut squash risotto

Barley & Butternut Squash Risotto

This delicious recipe pairs two of my favourite fall ingredients - barley and butternut squash. The secret to getting a creamy texture is to gradually stir in warm broth.
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Course Side Dish

Ingredients
  

  • 5 cups sodium reduced chicken or vegetable broth
  • 2 tbsp canola oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 cups peeled and diced butternut squash (about 1 medium sized squash)
  • 1 cup barley
  • salt and pepper, to taste
  • 1/2 cup grated or shaved Parmesan cheese
  • fresh parsley for garnish

Instructions
 

  • Heat chicken or vegetable broth in a pot. Keep the broth warm on a low simmer as you continue to make the risotto.
  • In a stock pot, heat canola oil on medium heat. Add onion and sauté for about 1 minute. Stir in garlic and continue cooking until onions are soft.
  • Add butternut squash. Cook for about 2-3 minutes.
  • Stir in barley and cook for about 30 seconds, stirring frequently so that the barley does not stick to the pot. This helps to toast the barley and bring out the flavour.
  • Add 1 cup of warm broth. Keep the risotto uncovered. Bring to a gentle boil while stirring occasionally. The stirring allows the starches to release and yield a creamy texture. Turn the heat down to a medium simmer.
  • Add 2 cups of warm broth. Continue to stir occasionally to prevent barley from sticking to the pot. (Turn down the heat if needed.) Cook until the broth is absorbed, about 15 minutes.
  • Add 1 cup of warm broth. Stir frequently until the liquid is absorbed.
  • Add the remaining broth and stir until the liquid is absorbed.
  • Season with salt and pepper to taste.
  • Remove the risotto from heat. Stir in the Parmesan cheese. Garnish with fresh parsley.
  • Makes 4-6 servings
Keyword barley butternut squash risotto, barley salad, butternut squash, risotto

The Surprising Nutritional Benefits of Sardines!

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Cans of sardines decorated with comical characters.

 

I’m just back from my vacation to Europe and FELL IN LOVE with sardines! They’re a staple food particularly in Portugal. I feasted on grilled, fresh, large sardines as well as the smaller, canned ones known as “conservas.” Honestly, I probably ate sardines at every other meal.

Portugal has a rich history of sardine fishing and canning along the coastal communities. Hundreds of decorated canned sardines could be found at the Mercado do Bolhão (market) in Porto (see photo above). And in Lisbon, we visited a store called “Fantastic World of Portuguese Sardines” dedicated solely to various flavours of the canned delicacies.

When I returned home, I looked up the nutritional profile of sardines and was wowed by what I found!

Protein

I knew that sardines contained protein, but what surprised me just how much! A small tin, about 100 grams of canned sardines in olive oil contains up to 25 grams of complete protein. That’s the same amount found in a similar serving of meat, fish or chicken.

Calcium

Believe it or not, there can be up to 30% of your days’ worth of calcium in a 100 g serving of canned sardines. The catch (pardon the pun!) is that you have to eat the tiny, soft bones (as is the case with canned salmon). If you skip the bones or buy boneless sardines, the calcium content is only about 10% of the Daily Value.

Vitamin D

Not many foods naturally contain vitamin D. Sardines are an excellent source of vitamin D, so stock up over the winter months when we can’t make enough vitamin D from the sun!

Omega-3 fats

Salmon is often the poster child for omega-3 fats, but sardines are another top source of these heart healthy fats. Omega-3 fats are good for the heart and good for the brain.

Selenium

Selenium is a mineral that acts as an antioxidant to help protect against different diseases like cancer and heart disease. The amount of selenium varies from brand to brand of sardines, and can be as high at 100% of the Daily Value.

And more!

Sardines also contains vitamin B12,  potassium, iron, choline and zinc. Since there can be added salt, check the Nutrition Facts table for the sodium content. At less than $3 per package, take the opportunity to enjoy this nutrition powerhouse in a salad, on toast or in a pasta dish!

 

Lentil Bolognese

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Lentil Bolognese

This delicious plant-based, vegan pasta has a hearty, "meaty" texture! Serve with long, wide pasta such as pappardelle, tagliatelle or fettuccine.
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Course Dinner
Cuisine Vegan, Vegetarian
Servings 6

Ingredients
  

  • 1 cup red lentils
  • 2 Tbsp olive oil
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 3 cups low sodium vegetable broth
  • 1 tube (150g) tomato paste (The tubed tomato paste offers more flavour than canned tomato paste.)
  • 1/4 cup walnuts, ground or finely chopped) (I ground the walnuts in a Magic Bullet.)
  • 3 medium tomatoes, diced (or 6-8 small tomatoes or a small can of crushed / diced tomatoes) (I used diced fresh tomatoes for a chunkier texture.)
  • 1/2 tsp salt (or to taste)
  • 1/2 tsp pepper (or to taste)
  • 1 package long, wide pasta (I used pappardelle. Tagliatelle or fettuccine would also be delicious!)
  • 1 Tbsp balsamic vinegar
  • Parley for garnish

Instructions
 

  • Rinse the red lentils and then soak them in cold water for 30 minutes.
  • Heat the oil in in large pan over medium-high heat. Sauté the onions for a few minutes until softened.
  • Add the garlic, oregano, thyme.
  • Stir in the broth and tomato paste.
  • Add the lentils and walnuts. Stir well and heat to a boil. Turn the heat to low for about 20 minutes and continue stirring occasionally to prevent burning.
  • Add the tomatoes, salt and pepper. Continue to stir and simmer for another 15-20 minutes or until the lentils are tender.
  • Cook pasta according to package instructions. Once cooked, drain the pasta but do not rinse it.
  • Stir the balsamic vinegar into the bolognese sauce. Taste the sauce and add more salt / pepper to your preference.
  • Serve the bolognese sauce over hot pasta. Garnish with chopped parsley.
Keyword Lentil bolognese

10 Innovative Products from the CHFA NOW Show

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A couple of weeks ago, I attended the CHFA NOW show (Canadian Health Food Association Natural Organic Wellness). It’s Canada’s biggest trade show and conference dedicated to natural health, organic and wellness products.

Here are the top 10 products that caught my eye! (Note: these are product highlights only and not intended as product endorsements.)

a bottle of no alcohol Riesling wine

1. No / Low-Alcohol Beverages

I had the opportunity to taste test an alcohol-free Riesling. The verdict? Loved it! According to recent info from Statistics Canada,  millennials and Gen Zers are most likely to refrain from drinking alcohol, and it’s these demographics who are really driving the no / low alcohol trend. No alcohol beer was also featured at the show.

 

 

2. Bone Broth Hot Chocolate

The bone broth trend has been kicking around for a while now. The nutritional value of bone broth varies depending on the ingredients and how it’s made. This bone broth hot chocolate comes in a sachet and is made by adding a cup of hot water or hot milk. Each serving contains 14 grams of protein. I had a sip and quite enjoyed it. The product lineup also includes bone broth matcha and bone broth coffee.

A can of Sleep Zzz drink

3. Bedtime drink

No one can argue the importance of a good night’s sleep for health and wellness. A new beverage called “Straight Zzz” is a lightly carbonated drink made with subtle lavender and chamomile notes. Each 355 mL serving contains 100 mg of magnesium (which is within your daily requirement) and 23 mg of L-theanine (a type of amino acid). Both magnesium and L-theanine can help with relaxation. This contains about the same amount of L-theanine found in a cup of green tea. (This product was #gifted to me and I haven’t yet tried it.)

A bag of egg white protein puff snacks

4. Protein Puffs

The first three ingredients in these snacks are egg whites, lentil protein and lentil flour! There’s also pea flour. The puffs are baked, not fried, and gluten-free. They have the texture of a “cheesie” snack. A serving (about 1 cup) of the Sour Cream and Onion flavoured puffs contains 12 grams protein, 3 grams fat, 0 grams saturated fat, 2 grams fibre and about 14% DV (Daily Value) for sodium. A sample was #gifted to me. I gave them a try and quite enjoyed them.

 

A bag of cinnamon churros plant-based

5. Cinnamon Churro Puffs

Another innovative snack, these puffs are made from all plant-based ingredients like cassava starch, butternut squash, rice and sorghum. Paprika is used for colouring. There’s only 1 gram fibre per serving, 2 g protein and 7 g fat, but the sodium is low at 8% DV (Daily Value.) Overall, the puffs weren’t bad. They were very crispy and I would have liked a bit more cinnamon flavour.

 

A cup of instant protein ramen

6. Protein Ramen

Although I don’t often eat these noodles in a cup, I was intrigued by the protein content. Each cup contains 20 grams protein, derived from pea protein. As with many soups, the sodium is quite high at 49% DV (Daily Value) and there’s also quite a bit of fat – 14 grams.

 

 

7. Chocolate with Protein

Now that you’ve read about pea protein being added to snacks and ramen, guess what? Yes, you guessed it – pea protein in chocolate. I tasted a 44% dark chocolate bar with pea protein. There’s 5 g protein in a 25 g chocolate bar. It wasn’t too sweet and I did notice a somewhat beany aftertaste. It may be an innovative option for those looking for a “healthy indulgence.”

 

A bag of Chiwis dried orange slices with chocolate8. Dried Fruit Chips

With a factory out west in Squamish, British Columbia, these dried fruit snacks are made from up-cycled fruit. I love the concept of reducing food waste and this product checks the box. The drizzle of chocolate adds a little decadence to the dried oranges. Other flavours include dried kiwis, dried pineapples and dried mangos.

 

 

A box of Lass chance plum flavoured sodas

9. Sustainably made Sodas and Ciders

The Lasser family grows apples and fruit in the Similkameen Valley of British Columbia. Millions of pounds of fruit from their orchards are deemed “ugly”and not pretty enough to be sold in stores. From farm to bottle, these fruit are upcycled into sodas and ciders. The product brand “Lass Chance” is a nod to the family name. Great tasting, and the product names are just too cute: Apple-y Ever After, Life’s A Peach, Picture Pear-fect, and Dreams do Plum True!

A carton of flax milk

10. Flax Milk

What makes this beverage stand apart from other plant-based beverages is the fact that it contains phyto-estrogens and omega-3 fat. Each serving contains 15 grams of flax which translates to 3 grams of ALA (the plant-based omega-fat.)It’s fortified with calcium, vitamin A and vitamin D, essentially on par with what you’d find in a cup of cow’s milk. The protein in flax milk is a bit lower (4 grams) and the fat is a little higher due to the omega-3 content. I tried both the unsweetened and vanilla flavours and thought it tasted refreshing.

To see more product innovations from the CHFA NOW show, check out my short Instagram videos: Part 1 video, Part 2 video.

 

Research recap: Eating cruciferous veggies lowers blood pressure

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A bowl with broccoli and Brussels sprouts

A recent article published in the journal BMC Medicine found that eating cruciferous veggies such as broccoli and cauliflower are better than root veggies when it comes to lowering your blood pressure. Here’s what you need to know about the study.

Background

Scientists from the Nutrition and Health Innovation Research Institute at Edith Cowan University in Australia recruited 18 adults aged 56 to 72 years who had mildly high blood pressure (systolic blood pressure of 120-150 mmHg).

The participants were divided into two groups. Group A received soups for their lunch and dinner meals made with a total of 300 grams (about 4 servings) of cruciferous vegetables such as broccoli, cabbage, cauliflower and kale. Group B also received soups for their lunch and dinner meals, but these were made with 300 grams of root vegetables like carrots, potatoes, sweet potatoes and pumpkin. Both groups ate these soups (without adding any extra salt) for two weeks in addition to their usual breakfast and snacks.

The participants then went back to their usual diets for two weeks and then the researchers switched the soups. So Group A now received the root vegetable soup for two weeks and Group B received the cruciferous vegetable soup for two weeks. The participants’ blood pressure was measured several times every day throughout the study.

What the study found

The study found that eating about four servings of cruciferous veggies every day significantly lowers systolic blood pressure by 2.5 mmHg. While this seems like a small impact, it actually translates to a 5% lower risk of heart disease!

The bottom line

One limitation of the study is that it involved a very small number of participants which were predominantly Caucasian females. However, it was the only study in humans to show improvements in blood pressure after eating cruciferous veggies for just a short period of time. This beneficial effect may be due to special compounds called glucosinolates which are only found in cruciferous vegetables.

Since high blood pressure is a leading risk factor for heart disease, it’s a good idea to include cruciferous veggies regularly in your meals. There are lots to choose from: arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale, radish, turnips and watercress.

Here are a few recipes you can try:

Beet Salad with Goat Cheese and Arugula

Beef & Bok Choy Stir-fry

Roasted Brussels Sprouts

Quinoa Salad with Beets, Oranges and Arugula

 

Sautéed Mushroom and Spinach Salad

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A white bowl filled with spinach, mushrooms and red onion.

Sautéed Mushroom and Spinach Salad

A simple yet flavourful salad! Enjoy as a side dish or add your favourite protein to make it a meal!
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Course Salad
Servings 4

Ingredients
  

  • 2 tsp canola oil
  • 6 cups baby spinach (washed and dried, if needed)
  • 227 grams button or cremini mushrooms, sliced (about 10 large mushrooms)
  • 1/2 small red onion, thinly sliced
  • salt and pepper to taste
  • 1 1/2 tbsp olive oil
  • 1 tbsp balsamic vinegar

Instructions
 

  • In a large skillet, heat oil on medium-high heat.
  • Sauté mushrooms for about 5-7 minutes until browned, adding salt and pepper halfway through cooking.
  • In a large bowl, add spinach leaves. Toss in mushrooms and onion slices.
  • Mix olive oil and balsamic vinegar together in a small jar. Shake and drizzle over salad just before serving.
  • Option: Add any extra veggies (beets, tomatoes, cucumbers, etc.) you have on hand and sprinkle with feta cheese - delicious!
Keyword spinach, spinach mushroom salad, spinach salad