Blog / Recipes

Strawberry Ricotta Toast

 

Strawberry ricotta toast

Strawberry Ricotta Toast

A fast, easy and colourful breakfast. Pair with a smoothie or latte for extra protein.
Course Breakfast

Ingredients
  

  • 1 loaf whole grain bread
  • 1 cup ricotta cheese
  • 1 Tbsp honey, plus extra for drizzle
  • 1 cup sliced strawberries
  • fresh mint for garnish

Instructions
 

  • Slice bread and toast it.
  • In a small bowl, combine honey with ricotta cheese.
  • Spread the ricotta mixture on toast and top with sliced strawberries.
  • Drizzle with honey and garnish with mint leaves.

Notes

Strawberry ricotta toast
Keyword breakfast, ricotta toast, strawberry, Strawberry Ricotta Toast

Heart Healthy Breakfast Ideas

Sue Mah in the TV kitchen studio with host Lindsey Deluce

 

For February Heart Month, I showed 3 heart healthy breakfast ideas on TV. Check out the recipes below and watch the full interview clip.

Strawberry Ricotta Toast

BLT Breakfast Salad (Barley, Lettuce, Tomato)

Chickpea Flour Waffles

 

 

 

 

 

 

BLT Breakfast Salad

 

Salad with barley, lettuce, tomatoes, cucumber and hard cooked egg

BLT Breakfast Salad

Wny not try a salad for breakast (or lunch or dinner)? The "B" stands for barley!
Course Breakfast, Dinner, Lunch
Servings 4

Ingredients
  

Salad

  • 1 cup cooked barley
  • 3 cups romaine lettuce, chopped
  • 1 cup grape tomatoes, sliced
  • 1 cup cucumbers, diced
  • 4 hard cooked eggs, sliced

Dressing

  • 2 Tbsp canola oil
  • 2 Tbsp cider vinegar
  • 1 Tbsp lemon juice
  • salt and pepper to taste

Instructions
 

  • In a large bowl, combine barley and veggies.
  • In a small bowl, whisk together dressing ingrdients.
  • Drizzle dressing over salad and toss.
  • Top with sliced eggs.
Keyword barley salad, BLT Breakfast Salad, breakfast, breakfast salad

Chickpea Flour Waffles

 

Chickpea waffles

Chickpea Flour Waffles

Made with chickpea flour, these waffles are a greart way to introduce beans to the family!
Course Breakfast
Servings 4

Ingredients
  

  • 1 1/2 cups chickpea flour
  • 2 Tbsp granulated sugar
  • 2 tsp baking powder
  • 1 tsp cinnamon
  • 1/4 tsp salt
  • 1 cup milk or plant-based beverage
  • 2 eggs
  • 1/2 tsp vanilla extract

Instructions
 

  • In a large bowl, whisk together the chickpea flour, sugar, baking powder and salt.
  • Stir in milk or plant-based beverage. Whisk in eggs and vanilla extract until smooth. Let batter rest for 5 minutes.
  • Preheat waffle maker and spray with non-stick spray. Pour 1/3 to 1/2 cup of batter, depending on the size of your waffle maker.
  • Cook waffles to desired doneness and top with fresh berries.
Keyword breakfast recipes, chickpea flour, Chickpea Flour Waffles, Waffles

7 Ways to Eat Better Every Day

a bowl of food with quinoa, shredded carrots, cabbage and spinach

 

 

 

 

 

 

 

 

 

 

 

 

This article originally appeared on Canadian Food Focus, and I received monetary compensation from them to research and write this information. My articles represent my personal and professional views. I am one of many dietitian writers for Canadian Food Focus, which is a source for Canadian food and farming stories that provide advice to help you make confident food choices.

 

Canada’s Food Guide gives us general information about healthy eating. Now, a new report – Applying Canada’s Dietary Guidelines – by Health Canada shares additional recommendations to help you meet your nutritional needs. Here are 7 things you can do to eat better and why!

1. Eat a dark green veggie every day

Did you know that vegetables and fruit make up less than 25% of the foods we eat? We need to eat a dark green vegetable every day for essential vitamins and minerals, especially folate and iron.

Folate and iron are both important for red blood cells which carry oxygen from our lungs throughout our body.

Special attention: For adolescents and adults who could become pregnant and those who are pregnant / breastfeeding, eat foods rich in folate as well as take a daily multivitamin supplement with 400 mcg folic acid (400 micrograms or 0.4 milligrams). During pregnancy, the multivitamin should also contain iron.

Examples of dark green veggies:

  • Arugula
  • Asparagus
  • Beet greens
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Chinese broccoli
  • Collards
  • Dandelion greens
  • Fiddleheads
  • Green beans
  • Green peas
  • Kale
  • Mustard greens
  • Okra
  • Parsley (fresh)
  • Rapini
  • Romaine lettuce
  • Spinach
  • Swiss chard
  • Seaweed (some types: kelp, dulse, wakame)
  • Taro leaves
  • Turnip greens
  • Watercress

Recipe ideas: Kale Chickpea Salad with Trout, Blistered Green Beans with Ginger

2. Eat an orange veggie a few times a week

Orange veggies are super sources of beta-carotene which convert to vitamin A in our body. Vitamin A plays a role in keeping our eyes, skin and immune system healthy.

Special attention: Men and individuals who are breastfeeding should enjoy orange veggies more often – on most days of the week.

Examples of orange veggies:

  • Acorn squash
  • Butternut squash
  • Carrots
  • Hubbard squash
  • Pumpkin
  • Red and orange peppers
  • Sweet potato

Recipe ideas: Mexican Stuffed Peppers with Quinoa, Beans and Corn, Sheet Pan Pork Tenderloin with Sweet Potatoes and Asparagus

3. Enjoy a variety of whole grains

On average, less than 30% of the total grains we eat are whole grain or whole wheat. Not only are whole grains naturally low in saturated fat, sodium and sugars but they also provide folate, thiamin, vitamin B6, iron, zinc, magnesium and fibre.

Enriched, refined grain foods (such as white rice and white bread) also provide iron and folic acid. However, breads can be a top source of sodium, and refined breakfast cereals / granola bars can be a source of added sugars.

Examples of whole grains:

  • Amaranth
  • Barley
  • Brown rice
  • Buckwheat
  • Bulgur
  • Corn
  • Farro
  • Kamut
  • Millet
  • Oats
  • Popcorn
  • Quinoa
  • Rye
  • Sorghum
  • Spelt
  • Teff
  • Whole wheat bread
  • Whole wheat pasta

Recipe ideas: Baked Mushroom and Herb Barley Risotto, Bulgur Chicken Burgers with Yogurt Sauce

4. Enjoy legumes, tofu, nuts or seeds every day for protein

Canada’s food guide recommends eating plant-based foods more often to reduce our overall intake of saturated fat. Currently, less than 20% of the protein foods we eat are plant-based. To pump up the plant protein, eat legumes (dried peas, beans, lentils, peanuts) or tofu at least once a day, as well as nuts or seeds at least once a day.

Recipe ideas: Chickpea Burger, Crispy Tofu Noodle Bowl

5. Eat foods with unsaturated fat

Replace foods high in saturated fat with foods which contain mostly unsaturated fat such as:

  • avocado
  • eggs
  • fish and fatty fish (salmon, trout, herring, sardines, mackerel, arctic char)
  • lean cuts of meat and wild grame
  • lower fat dairy products, fortified soy beverages
  • nuts, nut butters, seeds
  • poultry without skin
  • hummum
  • tofu
  • vegetable oils

Special attention: Help young children enjoy a variety of these foods throughout the day to help them meet their nutritional requirements for fat and calories.

Recipe ideas: Light Lemony Spring Herb Hummus, Crunchy Flax Chicken Nuggets

6. Get calcium every day

Calcium is a nutrient needed at all stages of life for bone health. Look for choices which meet your traditions and personal / cultural preferences.

Special attention: Children, adolescents, adult female and older adults have higher needs for calcium than others, so should include calcium containing foods at all meals and some snacks.

Examples of food sources of calcium:

  • Lower fat, unsweetened milk, yogurt and kefir (0-2% M.F.)
  • Unsweetened, fortified plant-based beverages (oat, soy, cashew, almond)
  • Cheese that is lower in fat and sodium
  • Tofu made with calcium
  • Legumes (e.g. edamame, navy beans, white beans)
  • Fish and shellfish (e.g. canned sardines / canned salmon with bones)
  • Some dark green / leafy green vegetables (e.g. arugula, bok choy, Chinese broccoli, okra, rapini, watercress)
  • Some seaweed (e.g. kelp, dulse, wakame)

Recipe ideas: Mac ‘n Cheese Muffins, Cod au Gratin

7. Get vitamin D every day from food and / or supplements

Vitamin D is made by the skin when exposed to sunlight. However many factors like smog, season, time of day, sunscreen use, and amount of skin exposed can all affect the amount of vitamin D that is produced.

If you don’t eats foods with vitamin D every day, take a 400 IU (10 mcg) vitamin D supplement. Some multivitamins also contain vitamin D.

Special attention: As we age, we make less vitamin D from the sun, and this can affect our bone health. Anyone aged 51 and older should take a 400 IU (10 mcg) vitamin D supplement every day in addition to eating vitamin D rich foods.

Examples of foods with vitamin D:

  • Fatty fish (salmon, artic char, rainbow trout)
  • Eggs (yolk)
  • Unsweetened, lower fat milk
  • Unsweetened, fortified plant-based beverages
  • Soft margarine

Recipe ideas: Baked Salmon with Honey Mustard Marinade, Smoked Salmon Deviled Eggs

References: Health Canada (2022 May 7). Applying Canada’s Dietary Guidelines.

 

Holiday Eating Tips from a Dietitian

Mini Santas made from sliced strawberries and whipped cream.

The holidays are just around the corner! How are you feeling? Excited? Overwhelmed? Nervous about all of the food?

As a dietitian who loves to eat, I’m sharing 3 tips to help you eat well through the holidays (and beyond)!

Tip #1:  Be picky

There’s probably going to be a lot of different food choices. Tell yourself that you don’t have to eat them all. Do a once over of all the choices available and then be picky about what you put on your plate. Love your uncle’s mashed potatoes? Go for it! Not crazy about your cousin’s quiche? Give it a pass.

Tip #2: Be realistic with your portions

You know the saying – “Our eyes are bigger than our stomachs!” Sometimes, we take more food than we can realistically eat. In my experience, I find that the first three or four bites of a food are AWESOME! And then after that, well, the food becomes a little meh. If a food still tastes awesome after the fourth bite, you can always go back for more. Practice this type of mindfulness to help prevent overeating. Bonus – you’ll reduce food waste too!

Tip #3:  Ditch the diet talk

Ditch the diet talk like “I know I shouldn’t, but I’m going to have dessert” or “I’m going to be bad and have another chocolate.” Avoid judging yourself or anyone else for what and how much they’re eating. Instead, build a healthy relationship with food that allows you to honour your hunger / cravings and enjoy food for it’s nourishment, comfort and nostalgia. Our kids, grandkids, nephews and nieces are watching and listening to us. Let’s model healthy behaviours and show them that all foods can be enjoyed without guilt.

Wishing you and your loved ones a happy holiday season!

P.S. Here’s the recipe for these cute Strawberry Santas!

 

 

 

 

 

 

3 Important Nutrients for Vegetarians

Various fruits and vegetables on a cutting board and table

 

 

 

 

 

 

 

 

 

 

 

 

This article originally appeared on Canadian Food Focus, and I received monetary compensation from them to research and write this information. My articles represent my personal and professional views. I am one of many dietitian writers for Canadian Food Focus, which is a source for Canadian food and farming stories that provide advice to help you make confident food choices.

 

If you’re a vegetarian, you’re probably eating a variety of plant-based foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. Following a plant-based eating style has many benefits, such as a lower risk for developing heat disease, type 2 diabetes and colon cancer. But did you know that you could be missing out on some important nutrients? Here are 3 key nutrients to think about.

Iron

Iron is a part of hemoglobin that’s in red blood cells and helps carry oxygen throughout our body. There are two different forms of iron:

  • heme iron – found in animal-based foods such as meat, poultry, fish, shellfish and eggs
  • non-heme iron – found in plant-based foods such as vegetables, grains, legumes and tofu.

Heme iron has better bioavailability, in other words, it is more easily absorbed by our body compared to non-heme iron. For this reason, it’s recommended that vegetarians get almost two times more iron as non-vegetarians, especially adults and adolescent females.

To improve the absorption of non-heme iron, try these tips:

  • Enjoy your meal with a food or drink that contains vitamin C (e.g. citrus fruit, citrus fruit juice, kiwis, mangoes, cantaloupe, sweet peppers, bok choy, broccoli, kale, potatoes).
  • Add a food that contains heme iron if you include these foods in your diet (e.g. fish, shellfish, eggs).
  • Cook with cast iron pots.
  • Avoid drinking large amounts of coffee or tea, or having high amounts of calcium at the same time as your vegetarian meal because these block iron absorption. Wait about one to two hours after a meal before enjoying coffee, tea or taking calcium supplements.
  • Try the Lucky Iron Fish, a reusable cooking tool that adds extra iron to your foods and beverages.

Best vegetarian foods for iron:

  • Iron-fortified grain products (e.g. breads, cereals, pasta)
  • Whole grains and whole grain foods
  • Legumes (e.g. split peas, lentils, beans)
  • Soy / soy products (e.g. firm or extra firm tofu, tempeh, soy veggie burger, fortified soy beverage)
  • Nuts / nut butter
  • Seeds / seed butter (e.g. pumpkin seeds, sesame seeds, hemp seeds)
  • Dark green vegetables (e.g. Swiss chard, asparagus, edamame, snow peas, kale)
  • Dried fruit (e.g. raisins, dried apricots)
  • Prune juice
  • Blackstrap molasses

Zinc

Zinc is important for a strong immune system and helps with wound healing. Vegetarians, especially vegans, can be at a higher risk for zinc deficiency because fruits and vegetables contain very little zinc. If you’re a pescatarian, try fish and seafood for zinc. If you’re a lacto-ovo vegetarian, you can get zinc from eggs and dairy products.

Plant-based foods contain phytates (a natural substance found in grains, nuts, seeds and legumes) which actually reduces zinc absorption. To improve the absorption of zinc, try soaking grains, nuts, seeds and legumes before cooking.

Best vegetarian foods for zinc:

  • Legumes (e.g. beans, split peas, lentils)
  • Nuts and nut butters (e.g. almonds, peanuts, cashews, pecan, pine nuts)
  • Seeds (e.g. pumpkin seeds, sunflower seeds, sesame seeds)
  • Whole grains
  • Fortified cereals

Vitamin B12

Vitamin B12 is important for healthy nerve cells and for making red blood cells. Vitamin B12 is found naturally only in animal-based foods. Many plant-based foods are fortified with vitamin B12 such as fortified plant-based beverages and products labelled as “simulated meat products” or “simulated poultry products.” If you’re vegan, it may be helpful to take a vitamin B12 supplement. Talk to a Registered Dietitian for more advice.

Best vegetarian foods for vitamin B12

  • Plant-based foods fortified with vitamin B12 (e.g. fortified soy yogurt, veggie burgers, simulated meat products, simulated poultry products)
  • Plant-based beverages fortified with vitamin B12 (e.g. fortified soy / oat / rice / almond beverage)
  • Fortified nutritional yeast

There are many delicious foods to enjoy on a vegetarian diet. If you’re not sure whether you’re getting enough nutrients or have questions about supplements, consult with a Registered Dietitian.

References:  Health Canada (2022 May 7). Applying Canada’s Dietary Guidelines – Considerations for Vegetarian Diets.

 

The Spirit Plate – an Indigenous Food Tradition

Chef Wolfman with Sue, Lucia and others standing in a kitchen with plated food.

Chef Wolfman (first on left) with Sue, Lucia, USA Consulate General Susan Crystal (third from right) and others, preparing foods using Indigenous ingredients.

Disclosure: This post reflects my learnings after attending a sponsored event, hosted by Taste USA and the Ontario Produce Marketing Association. All opinions are my own.

Have you heard of a Spirit Plate?  I hadn’t until I met Chef David Wolfman.

Chef Wolfman is an internationally recognized expert in traditional Indigenous cuisine, member of the Xaxli’p First Nation in BC and a Culinary Arts Professor at George Brown College in Toronto. At a culinary master class sponsored and hosted by Taste USA and the Ontario Produce Marketing Association, I had the wonderful opportunity to cook and learn from the Chef.  Along with dozens of other participants, we prepared dishes using traditional ingredients such as Wild Rice Jambalaya and Shawnee Cake, and Barbecued Pork Tenderloin with Strawberry Sauce served with Salad and Chokecherry Drizzle.

Before we sat down to eat together, Chef Wolfman assembled a Spirit Plate with samples from each of the cooked dishes. The plate is then left outside to honour both the ancestors and children who are no longer here with us.  🧡

This simple yet meaningful gesture allows us to remember those who have come before us and those who have left us. It’s a reminder that food is love and connection.

Chef Wolfman wearing his Indigenous chef's wardrobe and explaining the meaning of a Spirit Plate

 

 

In this video, Chef Wolfman describes the Spirit Plate.

Thank you Chef for sharing your wisdom and knowledge with us!

 

 

How much caffeine is too much?

A person holding a the handle of a coffee mug. An image of Sue's face in the overlay.

Health Canada has set recommended maximum daily amounts of caffeine depending on your age. For children and teens under the age of 18, the recommended caffeine intake depends on their body weight. Consuming too much caffeine can lead to insomnia, irritability, nervousness and headaches. If you’re sensitive to caffeine, consider having less.

chart with caffeine recommendations for age groups

Caffeine is found naturally in coffee, tea, chocolate and certain flavourings such as guarana and yerba mate. Check out the caffeine content of some common foods and beverages to see where you’re at with your caffeine intake for the day. Keep in mind that many mugs and store bought drinks are larger than a standard cup.

chart with caffeine intake of foods and beverages

Do you have a food or nutrition question?  Ask me and I’ll feature the answer in one of my next newsletters.

Does diet affect erectile function?

A man in a blue shirt sitting on a sofa and speaking to a health professional.

 

 

 

 

 

 

 

 

 

 

 

 

It’s the question you may have always wondered, but were too shy to ask!

June is Men’s Health Month, so let’s take a look at some of the research on this topic.

A study published in the Journal of the American Association Network Open journal suggests that a healthy dietary pattern may play a role in maintaining erectile function in men. Researchers from the University of California and Harvard University looked at the food and nutrient data from over 21,000 healthy men aged 40 to 75 who had no previous diagnosis of erectile dysfunction or diabetes or heart disease. The men were part of the Health Professionals Follow-up Study. The researchers found that men at all ages who followed a Mediterranean-style diet had the lowest risk of erectile dysfunction. A Mediterranean-style diet focuses on fruits, vegetables, nuts, legumes and fish.

Fruits and vegetables contain special plant nutrients called flavonoids.  Researchers in Greece found that eating fruits and vegetables lowered the risk for erectile dysfunction by 32% in men aged 18 to 40 years.

Another study from researchers in Spain looked at 83 healthy men aged 18-35. For 14 weeks, these men were asked to follow their usual diet and were divided into 2 groups – one group also ate 60 grams (about ½ cup) of nuts a day such as walnuts, almonds and hazelnuts; the other group of men did not eat nuts. The study found that a healthy diet supplemented with mixed nuts may help to improve erectile and sexual desire.

Bottom line: Fruits, vegetables and nuts are the foundation of an overall healthy diet that can benefit not only your heart health but also your sexual health.

 

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