Author Archives: suemah

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
  • 1 tbsp canola oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 cups peeled and diced butternut squash (about 1 small 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

What are some trigger foods in Pollen Food Allergy Syndrome?

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A yellow caution sign that reads "Allergy Season ahead".

Pollen Food Allergy Syndrome (PFAS) is a type of food allergy and is also called Oral Allergy Syndrome (OAS). With a PFAS, people who have a pollen allergy experience symptoms such as an itchy mouth or itchy throat when eating certain types of fresh fruits, vegetables, legumes and tree nuts. The proteins found in these foods are similar to the proteins found in pollen and causes a “cross-reaction.” The allergic symptoms can occur within a few minutes after eating the trigger food. The allergic symptoms can happen any time of the year, but tend to be worse during pollen seasons.

Trigger Foods 

The trigger foods depend on the pollen season and can also vary from person to person. Use the lists below as a guide to determine which foods may trigger your allergic symptoms. Not everyone with pollen allergies will have PFAS symptoms. Someone may have symptoms only with some foods. There’s no need for you to completely avoid all of the trigger foods if they are not causing any symptoms.

SPRING 

If you are allergic to BIRCH, you may have allergic symptoms when eating: 

  • apple, apricot, carrot, celery, cherry, kiwi, parsley, peach, pear, plum
  • almond, hazelnut, soybean, peanut – see your doctor, an allergist or go to the hospital if you notice mouth or throat itching from these foods as it may be a sign of a more serious allergy. According to Food Allergy Canada, it is possible though not common for PFAS to lead to anaphylaxis.

SUMMER

If you are allergic to TIMOTHY and ORCHARD GRASS, you may have allergic symptoms when eating: 

  • orange, peach, tomato, watermelon, white potato

LATE SUMMER / FALL 

If you’re allergic to RAGWEED, you may have allergic symptoms when eating:

  • banana, cantaloupe, cucumber, honeydew, watermelon, white potato, zucchini

FALL 

If you’re allergic to MUGWORT, you may have allergic symptoms when eating: 

  • bell pepper, broccoli, cabbage, cauliflower, chard, garlic, onion, parsley

(Source: Food Allergy Canada; American Academy of Allergy, Asthma & Immunology)

What to do if you have Pollen Food Allergy Syndrome (PFAS)

  • Keep track of which foods and which varieties of the food trigger your allergic symptoms. For example, if you have a birch allergy, you may only have symptoms with certain varieties of apples. Or you may have symptoms with apples but not with peaches.
  • Cook or heat the trigger food before eating. Heat changes the protein structure of the food and may lessen symptoms. Avoid eating the trigger food fresh or raw.
  • Peel the fruit or vegetable before eating since the protein is often concentrated in the skin. You can also try canned versions of the food.
  • See your allergist or health care professional for additional advice if you have symptoms when eating peanuts or tree nuts.

The information in this blog is intended for educational purposes only and does not replace the advice recommended by your health care professional.

Plant-based food innovations

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Plant-based burgers and nuggets on plates.

According to Statista, 50 to 72% of Canadians say that it’s a positive choice to eat more plant-based foods. Food companies are listening. At this year’s Restaurants Canada show in Toronto, plant-based food innovations were indeed THE biggest trend.

Here are a few of the plant-based foods I spotted at the show.

Ecoideas – Plant-based Chunks

A package of fava and pea protein plant-based chunksThese dried chunks are vegan, gluten-free and made from organic fava and pea protein concentrate. After soaking the chunks in hot water, they’re ready to use in recipes. The company also produces plant-based crumble and jackfruit cubes/shreds.

Nutrition info for 3/4 cup serving: 130 calories, 1.5 g fat, 11 g carbohydrates, 5 g fibre, 1 g sugars, 19 g protein,  0 mg cholesterol, 180 mg sodium, 15% DV potassium, 4% DV calcium, 19% DV iron (DV= Daily Value).

 

PLANT UP – Plant-based Shawarma Bites

A package of plant based shawarma bitesMade from soy protein and chickpeas, these little bite snacks pack in a blend of Middle Eastern flavourings. The company partnered with chefs around the world to create a range of products including plant-based Asian dumplings, Thai Basil Chik’n, and Butter Chik’n Bites.

Nutrition info for 7 plant-based Shawarma bites: 150 calories, 7 g fat, 24 g carbohydrates, 2 g fibre, 3 g sugars, 8 g protein, 0 mg cholesterol, 420 mg sodium, 1% DV potassium, 2% DV calcium, 19% DV iron (DV = Daily Value).

 

Plantropy – Jackfruit Pepperoni

A package of jackfruit pepperoni

Jackfruit is a tropical fruit with a meat-like texture. It’s a common ingredient used in plant-based alternatives to meat. Pea protein is added to boost the protein content. The company also offers jackfruit dumplings, nuggets, kebabs and pulled jackfruit.

Nutrition info for 20 pepperoni slices: 180 calories, 14 g fat, 9 g carbohydrates, 2 g fibre, 6 g sugars, 5 g protein, 0 mg cholesterol, 430 mg sodium, 7% DV potassium, 3% DV calcium, 17% DV iron (DV= Daily Value).

 

Woop 4 – Plant-based Fish

A package of plant-based mahi mahi fish

Made from rice protein, canola oil, flaxseed oil and konjac, this fish alternative requires no cooking. Sweet potato and carrot powder are added to mimic the colour of fish. The product is marked as allergy-free and can be used in sushi, sashimi and poke dishes.

Nutrition info for 125 g serving: 120 calories, 9 g fat, 4 g carbohydrates, 0 g fibre, 1 g sugars, 5 g protein, 0 mg cholesterol, 180 mg sodium, 1% DV potassium, 10% DV calcium, 7% DV iron (DV= Daily Value).

 

Are you interested in eating plant-based foods? Would you try these products? Let me know in the comments.

This information is for educational purposes only. This is not a sponsored post and not intended to be an endorsement of these products.

 

 

Nutrition tip of the month: Get enough protein at breakfast

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A plate with two eggs and saladAre you getting enough protein at breakfast?

Many of us are not. Aim for 20-30 grams of protein at this meal. Not only will this help you feel full throughout the morning, but it will also play a role in maintaining your muscle mass.

Here are 6 protein-packed breakfast ideas.

1. Eggs – Start with 2 large eggs. Whip up some scrambled eggs or an omelet with veggies. Top with about 1/4 cup grated cheese. Pair with a salad (yes, salad for breakfast!) or roll it up in a whole wheat tortilla. 20 grams of protein.

2. Greek Yogurt Bowl – Make your favourite smoothie bowl with 3/4 to 1 cup of Greek yogurt. Sprinkle on a small handful of nuts / granola and your favourite fruit. Easy! 20-30 grams of protein.

3. Grilled Cheese and Ham Sandwich – All you need are 2 slices of whole grain bread + 2 slices of cheese + 2 slices of ham or other lean meat. Done! 20-30 grams of protein.

4. Protein Smoothie – Make your favourite smoothie with high protein milk and / or add a scoop or more of protein powder. Read the nutrition information on the protein powder since they can range from 6 to 30 grams of protein per scoop.

5. Protein Pancakes – Check out your grocery store or online for protein pancake mix.  Team it up with a small glass of fortified soy beverage or milk. 20-30 grams of protein.

6. Creamy Oatmeal – Make a bowl of hot oatmeal with fortified soy beverage or milk instead of water. Stir in a tablespoon of nut butter and top with 1-2 tablespoons of chia seeds, hemp seeds or pumpkin seeds. 20 grams of protein.

What’s your favourite protein-packed breakfast? Let me know in the comments.

Air Fryer Chicken Fajitas

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Chicken fajitas with red, green and yellow bell peppers

Air Fryer Chicken Fajitas

These are fast and flavourful fajitas! Everyone in the family can assemble their own fajitas by adding their favourite toppings. If you don't have an air fryer, follow the baking instructions.
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Course Dinner

Ingredients
  

  • 2 large bell peppers (any colour)
  • 1 lb chicken (about 2 medium chicken breasts or 4-5 boneless skinless chicken thighs)
  • 1 small red onion
  • 4-6 small tortillas (10 inch / 25 cm)
  • optional toppings: guacamole, sour cream, shredded cheese, salsa

Fajita seasoning

  • 1 1/2 tsp chili powder
  • 1/2 tsp cumin
  • 1 tsp paprika
  • 3/4 tsp salt
  • 1/2 tsp pepper

Instructions
 

  • Preheat airfryer to 390F for 5 minutes while you prepare the chicken and vegetables.
  • Slice the bell peppers and onion. Pat the chicken dry and slice into strips.
  • Mix the chicken strips with oil in a large bowl. Add the fajita seasoning and mix to coat. Mix in the veggies.
  • Place the chicken and veggie mixture in the air fryer. Air fry for about 15 minutes or until the internal temperature of the chicken is 165F.
  • Serve with your favourite toppings.
  • Baking option: Prepare the chicken and veggies as above. Spread onto a foil-lined baking sheet. Bake at 425F for about 25 minutes or until the internal temperature of the chicken is 165F.
  • Makes 4-6 servings
Keyword air fryer recipes, chicken fajitas, Fajitas