Blog / Recipes

Category Archives: Healthy Eating

If you’re overwhelmed by New Year’s resolutions, try this instead

Posted on

A pad of paper on a desk. The words "New year resolution" are written on the pad of paper.

Happy New Year! For many, the start of a new year can be motivation to kick start some lifestyle changes.

But resolutions can be overwhelming. I actually don’t make resolutions because honestly, it just puts too much pressure on achieving a specific outcome for the entire year. Imagine the stress and self-guilt if you can’t stick to your resolution. Let’s face it – life happens. Things get in the way – time, interest, family issues or other unexpected distractions. In fact, a recent survey by Forbes Health found that most resolutions last only two to three months. Only one percent of those surveyed stated that their resolutions lasted either 11 or 12 months. (1)

So as a registered dietitian, what do I suggest instead? Make a “SMART” goal for the month. The goal should be:

  • Specific
  • Measurable
  • Achievable
  • Relevant
  • Time-bound

For January, here’s my Nutrition Tip of the Month: Eat one green vegetable every day. Here are few ideas to get you started:

  • Add spinach to a smoothie or omelet
  • Serve a salad with lunch or dinner using kale, romaine or arugula
  • Snack on green peppers with your favourite dip
  • Toss broccoli or green peas into a stir-fry or pasta salad or fried rice
  • Roast Brussels sprouts or asparagus

A bowl of fresh greens

The key is to find things which are doable and sustainable for YOU! Over time, this will become a habit and next month, you can set another “smart” goal.

Let me know in the comments how you like to eat your green veggies!

 

References: (1)  2024 New Year’s Resolutions: Nearly Half Cite Fitness As Their Top Priority.  https://www.forbes.com/health/mind/new-year-resolutions-survey-2024/

Written by: Sue Mah, MHSc, RD, PHEc, FDC – Award-wining dietitian

How to Ditch the Diet Talk During the Holidays

Posted on

Table with holiday decorations and wine glasses

The holidays are coming and you may find yourself or others saying things that signal diet culture. Diet culture is a system of beliefs which value body thinness over our physical health, mental health and overall well-being. Decades ago, diet culture was very popular. However today, we know that diet culture can lead to disordered eating and a poor relationship with food.

If you find yourself saying any of these statements, take a moment to reflect and consider what you can say instead.

Instead of saying this: You look great! Have you lost weight?

Say this: It’s so great to see you!

While you may think you’re giving a compliment, you’re actually reinforcing diet culture and the idea that thin bodies are better than others. Not only can diet culture lead to disordered eating, but it can also oppress those who do not match up to this image of thinness. The best plan is to avoid talking about your weight or anybody else’s weight.

Instead of saying this: I’m going to be bad and have a piece of dessert.

Say this: I feel like eating a piece of cake. I’m going to take my time eating it and really enjoy it!

Diet culture can make us feel guilty for eating certain types of foods. The truth is that food has no moral value – food is not good or bad, it’s just food. Please don’t feel guilty, ashamed or badly for eating any type of food. Instead, remember that all foods can fit into a balanced eating pattern. To nurture a positive relationship with food, think about your typical pattern of eating (which could include plenty of wholesome foods) rather than the foods you decide to eat at one meal or in one day.

Instead of saying this: I worked out today so I can eat this now.

Say this: I feel my best when I’m active and eat for fuel and nourishment.

Food should not be used as a reward, especially not for children. Know that we eat food for so many different reasons – fuel, nutrition, comfort, connection and celebration. Build habits for a healthy lifestyle which include joyful activity, wholesome eating, sufficient sleep and self care.

Are there any other phrases you would add ? Let me know in the comments.

Written by: Sue Mah, MHSc, RD, PHEc, FDC – Award-winning dietitian and Founder, Nutrition Solutions

 

 

Can you name this veggie?

Posted on

A bowl of kalettes

 

Did you guess kalettes? If so, you’re correct!

Kalettes are a cross between kale and Brussels sprouts. They are about the same size as a Brussels sprout and look like a small bundle of purplish-green curly leaves with short stems. I saw them at my recent trip to Costco and love that they’re a product of Canada!

Both kalettes and Brussels sprouts are Cruciferous veggies which contain many wonderful nutrients including fibre, beta-carotene, folate, lutein, zeaxanthin – important for cancer prevention, heart health and eye health. Specifically, cruciferous veggies contain a group of natural, beneficial compounds called glucosinolates – these are responsible not only for the slightly bitter flavour but also for some of the cancer prevention properties.

The whole kalette is edible. Compared to Brussels sprouts, kalettes have a milder, slightly nutty flavour. You can roast kalettes (my favourite way to eat them!), sauté them or slice them thinly and eat them raw in a salad.

Here’s how to roast kalettes: Preheat oven to 475F. In a medium-sized bowl, toss about about 3 cups of raw kalettes and drizzle with 1-2 Tbsp olive oil. Add salt and pepper to taste. Pour onto a sheet pan lined with aluminum foil. Bake for about 10 minutes or until the leaves are tender and browned. If you prefer the kalettes crispier, bake them a little longer. It makes a great veggie side dish! Enjoy!

 

 

Plant Science and the Price of Food

Posted on
A paper grocery bag with a few food items sticking out
Disclosure: This is a sponsored post with CropLife Canada and I have received monetary compensation.
The information shared in the blog are my opinions based on my review of this topic. I consult only with companies which align with my personal and professional values.

Have you heard the news?

Food prices are going up this year by an average of 5-7%. That’s according to the latest Canada’s Food Price Report by researchers at Dalhousie University, the University of Guelph, the University of Saskatchewan and the University of British Columbia.

The chart below outlines the anticipated increases in food prices for various food categories in 2023. The price of dairy, meat and bakery items will all increase between 5-7%, while vegetables will take the hardest hit, with prices expected to rise between 6-8%.

Chart showing percent increase in food prices for different food categories

Source: Canada’s Food Price Report 2023

 

 

 

 

 

 

 

 

Last year’s food price report also predicted an overall food price increase of 5-7%, and in reality, the increase was over 10%. What’s driving the rise in food prices? There isn’t one specific cause, but rather a mix of factors including geopolitical conflicts, higher oil / gas prices, as well as increased fuel and food production costs.

It’s no surprise that rising food costs are Canadians’ top concern. According to research from The Canadian Centre for Food Integrity, the cost of food has consistently been the number one worry among the majority of Canadians for the past five years. In 2022, 69% of Canadians were concerned about the cost of food and 56% were concerned about keeping healthy food affordable.

The good news is, plant science helps to reduce food waste and keep food affordable for Canadians. Scientists use plant breeding innovations like genetic modification and gene editing technology to develop new varieties of crops that are not only tolerant to heat and drought, but that also have an increased shelf life. Longer lasting produce can help you stretch your food dollar and minimize food waste at home.

Up to 40% of crops are lost each year globally due to insects, weeds and diseases.[1] What’s more, extreme weather situations such as droughts and floods could reduce crop yields significantly, potentially driving up food prices. Shorter / milder winters resulting from climate change could further threaten food production. Pesticides and genetically engineered crops are important tools to help protect crops from insects, weeds and diseases as well as limit food loss from farm to table. Here in Canada, plant science technologies are strictly regulated to ensure they are safe for people, animals, and the environment.

Research shows that without plant science innovations, prices would be 45% higher on average for many food staples, which would cost Canadian families an extra $4,500 a year for food.[2] Thanks to plant science, farmers have tools to grow safe, healthy crops while playing an important role in keeping food prices down.

Learn more about plant science innovations and food affordability at HelpingCanadaGrow.ca and www.RealFarmLives.ca.

 

[1] CropLife Canada. Facts and Figures: Food Waste.

[2] Regulatory Impacts / Alternatives / Strategies (RIAS) Inc. (2021 March). The Value of Plant Science Innovations to Canadians in 2020. 

 

Strawberry Ricotta Toast

Posted on

 

Strawberry ricotta toast

Strawberry Ricotta Toast

A fast, easy and colourful breakfast. Pair with a smoothie or latte for extra protein.
Print Recipe Pin Recipe
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

Posted on

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

Posted on

 

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!
Print Recipe Pin Recipe
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

Posted on

 

Chickpea waffles

Chickpea Flour Waffles

Made with chickpea flour, these waffles are a greart way to introduce beans to the family!
Print Recipe Pin Recipe
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

Posted on

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

Posted on

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!

 

 

 

 

 

 

Love to learn? Love to eat?

Sign up for my free nutrition news, tips, trends, recipes and fascinating food facts!