Blog / Recipes

Shrimp & Pork Dumplings

Posted on March 11, 2021

You’ll love these delicious dumplings made with ground pork and shrimp. Feel free to substitute the ground pork with any other meat and / or swap the shrimp for meat. Enjoy!

Ingredients:

3/4 lb ground pork (or any other ground meat)

8-10 raw, peeled shrimp, diced finely

2 cups spinach or other leafy green veggie, minced

3 Tbsp minced fresh ginger

2 cloves garlic, minced

3 Tbsp sesame oil

3 Tbsp soy sauce

1/4 tsp pepper

30-40 dumpling wrappers

oil for cooking

hoisin sauce, soy sauce, chili sauce, or other dipping sauce

Directions:

Mix all of the ingredients (except the dumpling wrappers, oil and dipping sauce) into a big bowl to make the dumpling filling.
Keep dumpling wrappers covered with a damp towel to prevent the edges from drying out.
Place about 1 Tbsp of the filling in the centre of a dumpling wrapper. (Don’t overfill the dumplings.)
Dampen the edges of the wrapper with water.
Fold the wrapper in half. Start at the middle and pleat half the dumpling. Turn the wrapper around and repeat the pleating. (See video below for the pleating technique.)
Heat oil in a large pan on medium to high heat. Fry dumplings for a few minutes until they golden brown on the bottom. Flip the dumplings over and fry for another minute.
Pour 1/4 to 1/3 cup of water into the pan. Cover the pan with a lid and reduce heat to medium-low. Steam the dumplings this way until almost all of the water has evaporated.
Remove the lid and allow the dumplings to continue cooking until all of the water has evaporated, and the dumplings are dry and crispy on the bottom.
Serve with your favourite dipping sauce – hoisin sauce, soy sauce or chili sauce.

Makes 30-40 dumplings

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Find Your Healthy with Traditional Cuisines – Week 2

Posted on March 8, 2021

**To celebrate National Nutrition Month, we have a 5-week series of guest posts written by Deepanshi Salwan, MPH candidate and a dietetic graduate student at the University of Toronto.**

It’s March and we are celebrating Nutrition Month! Every year dietitians, dietetic interns, and nutrition students across Canada celebrate Nutrition month to raise awareness about nutrition and the positive impact it has on our health and wellbeing.

This year Nutrition Month centres on the idea that healthy eating looks different for everyone. It is not a one-size-fits-all approach, and your healthy eating will look different from someone else’s healthy eating based on culture, food traditions, personal circumstances, and nutritional needs.

To honour Nutrition Month, I have teamed up with Registered Dietitians and Dietetic Graduate Students from diverse cultural backgrounds to put together a Nutrition Month 2021 blog series! Each week for the month of March, different dietitians and dietetic students will share their food traditions, cultural recipes, and the importance of culture in healthy eating.

A South Asian family smiling and enjoying their cultural meal together

A South Asian family enjoying a meal together

Cultural foods and traditions foster connections and encourage a sense of belonging

In week 1, we talked about incorporating traditional dishes and ancestral ways of cooking and eating in a healthy eating regime. You can find the post here.

This week, we touch on one of the most important aspects of health that is having strong social connections. When most people think about living a healthy life, food and fitness are the first things that come to mind. Certainly, food and fitness are important, but they are not the only pieces of the puzzle. The social connections you form are also vital to your well-being.

I introduce my colleagues Rosie Schwartz and Bhavin Mistry, who will share their cultural food traditions and highlight the importance of connecting with loved ones through cultural foods.

Registered Dietitian Rosie Schwartz

Rosie Schwartz, RD, FDC

rosieschwartz.com

Instagram: @rosieschwartz

Facebook: EnlightenedEater

1. What’s your cultural background?

I am Jewish

2. What is the meaning of food in your culture? / How is food used in celebrations or traditions?

Food is central to family traditions in the Jewish culture. Our holidays and celebrations often center around food – sweet honey cake at Rosh Hashanah, noodle and cheese dishes for Shavuot, hamantaschen for Purim, and many more.

For instance, for Rosh Hashanah, Jewish New Year, sweet foods are eaten to symbolize our hope for a “sweet new year”. We enjoy a new fruit that has recently come into season. We have two apple trees in our backyard, and I with my two granddaughters pick the very first apples of the season on Rosh Hashanah. We begin our celebrations with cut-up apples dipped in honey.

Rosie’s Passover Citrus Quinoa Salad

3. What is your favourite cultural ingredient or food or recipe?

As we approach spring, Jewish around the world will be celebrating Passover to commemorate the freedom of the Jews from slavery in ancient Egypt. Matzo, unleavened bread is an integral part of Passover that reminds us of our ancestors eating unleavened bread in the haste of fleeing Egypt. For Passover traditions, we abstain from leavened grains, rice, and pulses (Sephardi Jews can include beans, corn, and rice).

My favourite ingredient for Passover is quinoa. It is not one of the prohibited grains and is a great addition to the Passover celebrations with health benefits! Citrus Quinoa salad has become a Passover staple in our house. You can find Rosie’s recipe here.

4. What would you like to say to Canadians during National Nutrition Month?

Our traditional foods can tie us together. Amid pandemic, so many of us are separated from our families. Make a dish, drop them off to your loved ones and eat together via Zoom or Facetime. If you don’t live in the same geographical area, figure out the menu together and make the same meal, and enjoy the meal virtually. Share a meal with your loved ones, whether it is special or not. We need more of this now than ever before!

Head shot of dietetic grad student Bhavin Mistry

Dietetic graduate student Bhavin Mistry

Bhavin Mistry, Dietetic Graduate Student

Instagram: @breadbhavandbeyond

1. What’s your cultural background?

I am South Asian—but more specifically Indian (Indo-Canadian) and our mother language at home is Gujarati.

2. What is the meaning of food in your culture? / How is food used in celebrations or traditions?

Food holds the central foundation of Indian culture. It connects family, caste, religion, and language. Food is an integral part of Indian culture because it has been influenced by various civilizations and reflects the perfect blend of diversity and uniqueness. For as long as I can remember, food has always been a form of a gift. It is often exchanged between family members and shared amongst others.

Celebrations are always massive in Indian culture. Food is typically the “centre of attention” at celebrations, with immense spreads of various dishes, family recipes, and traditional eats. For many celebrations, the preparation of food is usually a full group effort. All members of the family will spend hours upon hours preparing traditional dishes for the big day. It’s a form of social bonding, connection, and socialization. Food is the glue that holds and brings individuals together, the highlight of the event, and the main reason why you will never leave an Indian event hungry!

3. What is your favourite cultural ingredient or food or recipe?

My favourite Indian food has to be biryani. Biryani is a super versatile rice dish made up of a variety of ingredients. It could be vegetarian and only consist of vegetables or can incorporate meat as well. I love it because it is so unique, flavourful, and can consist of several different combinations of ingredients. It is usually garnished with fried onions, nuts, and coriander. You can find a Chicken Biryani recipe here.

4. What would you like to say to Canadians during National Nutrition Month?

Food is more than nourishment. It provides our bodies with fuel and energy to sustain life. But it also contributes and links to our social, cultural, and societal heritage, values and norms. Food can be nostalgic and can provide important connections to our families and country. It can act as a bridge for immigrants/newcomers when they arrive in a new country. It brings people together and is important in building relationships with others. The next time you take a bite to eat, think about what that specifically means to you, the emotions that surface from it and how it relates to your way of living.

Bottom Line

Sharing a meal with your family fills a primary need for community and connection on so many levels! Promoting social connections through our cultural foods is a part of healthy eating. So, find your healthy by putting together and enjoying a family favorite cultural recipe.

Come back next week to learn more about traditional cuisines and healthy eating in our Nutrition Month 2021 blog series.

Click here to learn more about the Nutrition Month 2021 campaign.

I thank Rosie and Bhavin for their time and contribution to this post.

Let’s Talk

What is your family food tradition? Let me know in the comments.

Written by:

Deepanshi Salwan, MPH candidate – Deepanshi is a dietetic graduate student at the University of Toronto. Her nutrition philosophy embraces moderation without deprivation. She believes that healthy eating does not have to be complicated and hopes to inspire her audience to live more happy and healthy lives! You can find her on Instagram @deeconstructing_nutrition.

Find your Healthy with Traditional Cuisines – Week 1

Posted on March 1, 2021

**To celebrate National Nutrition Month, we have a 5-week series of guest posts written by Deepanshi Salwan, MPH candidate and a dietetic graduate student at the University of Toronto.**

Without further ado, let’s get started with Nutrition Month 2021 series – Week 1.

Cultural foods should be a part of your healthy meals

Canada is a country that prides itself on multiculturalism. Yet, the mainstream diet trends tend to ‘steal’ cultural foods’ thunder. With the recent craze around healthy eating, many of you may be are bombarded with the latest trendy diets that do not adequately incorporate your cultural foods. With everyone else embarking on the next food trend, you may feel that you are doing something wrong by not jumping on board. You begin to question the health benefits of your traditional foods.

I introduce my colleagues Novella Lui, Robena Amalraj and Aja Gyimah who will share their insights on making cultural foods a part of your healthy eating.

Novella Lui, RD

www.novellard.com Instagram @livetonourishrd

What’s your cultural background?

I am a Chinese Canadian, born in Hong Kong and raised in Vancouver.

2. What is the meaning of food in your culture? / How is food used in celebrations or traditions?

Food plays a vital role in Chinese culture, where food is always a part of celebrations. Many of the traditional foods served during celebrations bear symbolic meanings, from togetherness to fortune and luck. For instance:

In Lunar New Year, we eat the ‘year cake,’ a glutinous rice cake that symbolizes rising prosperity, which has the same homophonic sound as ‘yearly increase.’
During Dragonboat Festival, we eat glutinous rice dumplings wrapped in bamboo leaves as they depict the commemoration of Qu Yuan, an ancient Chinese poet.

3. What is your favourite cultural ingredient or food or recipe?

I have a long list of favourite foods, but if I had to choose, my favourite is har gow, a steamed shrimp dumpling wrapped in a thin and translucent starch dough. My first memories of eating out as a child with my family were enjoying a dim sum lunch, and har gow was always one of the dishes shared among us. These shrimp dumplings always remind me of my fonds times with my cousins and relatives. You can find a har gow recipe here.

Har Gow (Chinese steamed shrimp dumplings)

4. What would you like to say to Canadians during National Nutrition Month?

All foods, including those from your own culture, fit into a healthy meal pattern. Including and embracing foods from your own culture connects you to your roots and cultural identity. At the same time, learn about other cultures by trying their foods, as food is a portal that connects and nurtures our relationships with other people.

Robena Amalraj, Dietetic Graduate Student

www.nourishwithrobena.com

Instagram @nourishwithrobena

1. What is your cultural background?

My cultural background is Indian. Specifically, I am from the South Indian state of Tamil Nadu.

2. What is the meaning of food in your culture? / How is food used in celebrations or traditions?

India is affectionately called the Land of Spices, and food undoubtedly plays a significant role in its culture. Every region of India has distinct and unique customs but eating with hands is a common practice; it is thought that this not only makes the food taste better, but also feeds the mind and the spirit.

Rice is of particular importance in India and is viewed as the ultimate sustenance; it is often the first solid food that a baby eats and is also eaten by older adults who have trouble eating other foods. In many parts of India, rice is used as an offering during religious rituals and is a symbol of prosperity and well-being.

3. What is your favourite cultural ingredient or food or recipe?

My favourite South Indian food is dosa, which is a thin savoury crepe made from a fermented batter of lentils and rice. It is typically served with sambar (a lentil and vegetable stew) and chutney. My mom made it all the time when I was growing up; not only is it delicious, but it is a comforting and warm reminder of home and family. You can find a recipe here.

A plate of South India dosa with sambeer and chutney

South India Dosa served with sambar and chutney

4. What would you like to say to Canadians during National Nutrition Month?

In the health and wellness space, there is often a narrow perception of healthy food. There is a misconception that cultural foods that do not fit into this mainstream image are automatically “unhealthy”. However, healthy eating does not look the same for everyone. Culture and tradition are integral components of food and overall wellness, and you do not need to forgo your culture to be healthy!

Aja Gyimah, MHSc., RD

www.compete-nutrition.ca Instagram @compete.nutrition

1. What’s your cultural background?

I’m biracial: Jewish-Canadian and Ghanaian

2. What is the meaning of food in your culture? / How is food used in celebrations or traditions?

In the Jewish culture, food is a large part of how we observe our holidays. For example, Friday nights are reserved for a family dinner because it kicks off the Sabbath or the day of rest. Also, depending on the holiday you’re required to eat specific foods, like during Passover we have a ceremonial dinner where each food item is symbolic.

In Ghanaian culture, food is tied to many celebrations, get-togethers or even just attending church on Sundays. Within my family, it used to be such a treat because my dad would spend the entire day making light soup. Since COVID, we have been ordering from local Ghanaian restaurants to support them during this time. Now, jollof rice is a staple in our house!

3. What is your favourite cultural ingredient or food or recipe?

Fried plantain is a world-wide favourite, it’s a staple in almost every African, Black and Caribbean cuisine. I usually slice the plantain, rinse it in saltwater and then fry it until it’s brown and delicious! Find a recipe for fried plantain here. On the Jewish side, I’m a huge fan of Challah which is the only type of bread I grew up with. Challah is also the best bread to use for French toast!

Fried plantains

4. What would you like to say to Canadians during National Nutrition Month?

All foods fit within a healthy diet and that includes our cultural/traditional foods. You’re not required to throw away the foods you’ve grown up with to follow a healthy diet. There’s plenty of room for fried plantain – haha!

Bottom Line

There is no single way to eat right and sacrificing your cultural foods is not necessary for achieving good health! No matter what your cultural foods or traditions are, they can be a part of your healthy eating regime. So, ditch the diet trends and incorporate your cultural foods to find your healthy.

Come back next week to learn more about traditional cuisines and healthy eating in our Nutrition Month 2021 blog series.

Let’s Talk

What is your favourite cultural recipe? Let me know in the comments. Click here to learn more about the Nutrition Month 2021 campaign.

I thank Novella, Robena, and Aja for their time and contribution to this post.

Written by: Deepanshi Salwan, MPH candidate – Deepanshi is a dietetic graduate student at the University of Toronto. Her nutrition philosophy embraces moderation without deprivation. She believes that healthy eating does not have to be complicated and hopes to inspire her audience to live more happy and healthy lives! You can find her on Instagram @deeconstructing_nutrition.

Roasted Brussels Sprouts Recipe

Posted on January 10, 2021

Husband: I think we’ve OD’d on Brussels sprouts these past few months.

Me: No such thing! And I proceed to serve up a 15″ x 21″ tray of roasted Brussels sprouts! Haha!

Ok, to be honest, we HAVE been eating A LOT of Brussels sprouts, pretty much since Thanksgiving in October. Because I make a big batch all at once, we’re eating them a few times each week.

But can you blame me?

These little green gems are nutrition powerhouses – packed with fibre, beta-carotene, vitamin C, folate, potassium and even vitamin K!

Plus they’re sooo easy to make! Try it and let me know what you think!

Roasted Brussels Sprouts Recipe

1. Cut Brussels sprouts in half or quarters.

2. In a large bowl, toss Brussels sprouts with olive oil, sea salt and pepper.

3. Place Brussels sprouts on a baking sheet. Bake at 400F for about 30 minutes or until lightly charred around the edges. (I bake them just a bit longer because I like the loose leaves to get crispy.) Enjoy!

[Image: Canva]

4 trends that will change what we eat in 2021

Posted on January 10, 2021

Welcome 2021! With the COVID-19 pandemic still looming, our eating habits will continue to be shaped by a focus on comfort foods and a desire to keep our immune systems strong. The United Nations’ declaration of International Year of Fruits and Vegetables, along with a passion for planetary health are also driving what we put in our grocery bags.

1. Comfort Foods

The winter is typically a time when we crave comfort foods because the days are shorter and there’s less sunlight. With the added stress of lockdown and quarantine, comfort foods will be here to stay for a while.

Comfort foods can be anything that makes you feel good and gives you a sense of safety during these times of uncertainty. Comfort foods can be nostalgic and bring back good memories.

Often, comfort foods contain carbs because eating carbs triggers the production of serotonin which is the neurotransmitter that helps us feel happy and calm.

Expect to see more comfort food offerings in grocery stores, meal kits and take-out menus.

Sue’s tips: Be kind to yourself. Comfort foods are called comfort for a reason. Think of other activities and hobbies that can also provide comfort and wellbeing – like walking the dog, yoga, meditation, and getting enough sleep.

2. Foods to Support Our Immunity

COVID-19 reminds us of just how important it is to take care of ourselves to prevent illness and keep our immune system strong. In addition to good hygiene and physical distancing, getting the right nutrition can help.

What’s really important to remember is that there isn’t one miracle food or one special nutrient that can “boost” your immunity. Instead, think of your immune system as a team with different players. The players are the nutrients that work together to keep your immune system strong and healthy.

Some important nutrients for immunity are:

Vitamin A & Beta-carotene – (beta-carotene gets converted into vitamin A) – beta-carotene is found in dark green and orange veggies like broccoli, spinach, carrots, butternut squash and sweet potatoes.

Vitamin C – found in foods like oranges, peppers, strawberries, broccoli, kiwi

Vitamin D – found in foods like eggs, milk, some yogurt, salmon, mushrooms

Zinc – found in foods like beans, nuts, seeds, meat, fish

Selenium – found in foods like Brazil nuts, oysters, canned fish, wheat germ

Protein – found in foods like eggs, beans, chickpeas, tofu, fish, meat, dairy –protein helps make antibodies to fight off foreign invaders in our body

Sue’s tips: Eat a variety of foods every day to get a good mix of nutrients. Talk to a dietitian or your health care professional if you’re thinking about taking supplements.

3. Fruits and Veggies

2021 is the International Year of Fruits and Veggies, declared by the United Nations. We know that fruits and veggies are Mother Nature’s superheroes, playing an important role in preventing chronic diseases like cancer, diabetes and heart disease.

Fruits and veggies are also great sources of beta-carotene and vitamin C – two important nutrients for our immune system.

The World Health Organization recommends that we eat at least 400 grams of fruit and veggies every day – that’s about 5 servings a day. Canada’s food guide recommends that fruit and veggies make up half our plate.

Sue’s tip: Eat colourful fruit and veggies at every meal. Try them in different ways – raw, steamed, roasted, in soups, stir-frys or stews. Grow your own, buy local and buy in season.

4. Climatarian

A climatarian describes a person who is trying to fight climate change and stop global warming. The overall idea is to reduce your carbon footprint and reduce food waste.

According to research by the University of Guelph, families throw out over 3 kg of edible food each week which adds up to over $1,000 per year. Fruits, vegetables and leftovers are the most common types of foods that are wasted.

Generally speaking, a climatarian considers:

reducing food waste by using all parts of the plant or all parts of the animal when eating meat (e.g. use beet leaves in a stir-fry; use carrot leaves and veggie scraps to make a soup or broth; use citrus peel for zest)
choosing locally produced food (to reduce the carbon footprint of transportation)
choosing foods with minimal packaging, and reducing the use of plastics
choosing a sustainable method of transportation such as walking or cycling to get groceries

Sue’s tips: Reduce food waste and food packaging. Keep an inventory of the foods you have in the pantry and fridge. Use up what you have and buy only what you need.

[Image: Canva]

Understanding the Most Confusing Words at the Grocery Store

Posted on September 7, 2020

Natural versus organic. Free run versus free range. Made in Canada versus Product of Canada. These terms can be oh-so confusing! We decipher these terms so that they all make sense!

Watch my TV interview on this topic (and see a few food examples) or read the details below.

Whole grain versus Multi-grain

Whole grain means that you’re getting all three parts of the grain kernel or grain seed. The three parts are:

Bran – this is the outside layer of the grain and contains most of the fibre as well as B vitamins and some protein
Endosperm – this is the middle layer and it’s the bigger part of the whole grain. It’s mostly carbohydrates with some protein
Germ – this is the smallest part of the grain kernel and is rich in B vitamins, vitamin E and minerals

On the other hand, multi-grain simply means that the product contains more than one type of grains, and they may or may not be whole grains.

Choose whole grains when you can for extra fibre and nutrition. Some examples of whole grains are oats, barley, corn, rye, brown rice and quinoa.

Grass fed versus Grain fed

These are terms that are sometimes used to describe the beef you can buy. All cattle eat grasses and forages which includes grasses, clover and alfalfa.

Grass fed beef means that the cattle was only fed grass or forages their entire life.

Grain fed beef means that the cattle were raised on grass or forages for most of their life and then grain finished. This means is that about 3-4 months before going to market, the cattle are fed a diet that is mostly grains like corn or barley. The grain helps to produce a more marbled quality grade of beef

When it comes to nutrition, both grass fed and grain fed beef are excellent sources of protein, iron and vitamin B12. Grass fed beef is leaner than grain fed beef, and may have slightly higher amounts of omega-3 fat and vitamin K. Some say that grass fed beef has a slightly different taste too.

Free range versus Free run

These are terms that are used to describe the eggs you buy.

Free run eggs come from hens that roam the entire barn floor, and some of these barns may have multi-tiered aviaries.

Free range eggs come from hens that also roam the entire barn floor. And when the weather permits, the hens go outside to pasture. So in the winter when it’s cold, access to outside may be limited.

From a nutrition point of view, there are no differences in the nutritional content of these eggs compared to regular eggs. All eggs are a super source of protein, iron, vitamin B12 and vitamin D.

Made in Canada versus Product of Canada

Made in Canada means that a Canadian company was involved in some of the food preparation.

Product of Canada means that all or nearly all of the food and processing used to make the food is Canadian. In other words, “Product of Canada” foods were grown or raised by Canadian farmers, and prepared / packed by Canadian food companies.

Natural versus Organic

Natural means that nothing has been added or removed. The food does not contain any added vitamins or minerals or artificial flavours or food additives. The food also has not had anything removed or significantly changed.

Organic refers to the way foods and ingredients have been grown and processed. For example, organic chicken means that the chickens were raised with a certified organic feed that contains no animal by-products or antibiotics. Organic also means that there are no artificial colours or flavours, no preservatives or sweeteners. The “organic” logo, shown below, can be used only on products that have 95% or more organic content.

Peach & Tomato Summer Salad

Posted on July 29, 2020

Celebrate Food Day Canada on August 1st with delicious, local peaches and nectarines! Prep time: 5 minutes

Peach & Tomato Summer Salad

Ingredients

2 peaches or nectarines (leave the skins on)

10 cherry / grape tomatoes or 1 small tomato

1 Tbsp balsamic vinegar

1 Tbsp olive oil

Salt / pepper to taste

Fresh basil leaves for garnish

Directions

Dice the peaches and have the cherry tomatoes. Toss gently with balsamic vinegar and olive oil. Add salt / pepper if desired. Garnish with fresh basil leaves.

Makes 2 small servings

5 Smart Snacks

Posted on June 29, 2020

Want to stay fueled and alert? My dietitian tip is to combine protein with produce at every snack! Protein foods give you staying power, satiety and alertness. Produce offers a medley of antioxidants to boost your health and wellness. That’s a powerful combo, right?

Try these snacks the next time you’re heading out on the trails, camping or even studying for exams. Which snack combo is your favourite?

The Science of Comfort Foods

Posted on May 29, 2020

[Image: Piktochart]

Can you believe that we’re into week 11 of quarantine now? We’ve been seeing plenty of homemade comfort food pics posted on Instagram lately. In fact, the hashtag #QuarantineBaking has over 208 THOUSAND posts and the hashtag #ComfortFood has over 7.1 MILLLION posts.

There has been so much about comfort food lately in the news too:

In Toronto, Bradley Harder started the #PandemicPieProject – he’s baked over 200 pies and given them away to members in his community;
In Halifax, Amy Munch who owns Cake Babes, a wedding cake shop, has now baked over 2000 cupcakes and delivered them to front line workers; and
In Italy, an 84-year-old Grandma is on lighting up YouTube, demonstrating her recipe for Lockdown Lasagna.

Here are 4 reasons why you might be reaching for those comfort foods right now.

Watch my 1 minute video below about The Science of Comfort Foods

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1 – Comfort foods trigger dopamine

Dopamine is a neurotransmitter that sends messages between the brain cells. Dopamine is all about motivation, reward and pleasure. It gives us a feel-good sensation. So when you eat a comfort food that tastes good and is rewarding, you get a rush of dopamine. Your brain remembers this connection between your behaviour (the comfort food you ate) and the reward (the positive feeling). You may be more motivated to continue that behaviour i.e. eat a comfort food because it gives you that feel-good reward. Some psychology researchers think that even ANTICIPATING eating certain foods generates dopamine. So just THINKING about eating a cinnamon bun or chocolate cake can trigger dopamine!

2 – Comfort foods gives us social connection

As a dietitian, I always say that food unites us. My dad is a chef and to me, food is an expression of love. I remember when Jamie Oliver was here in Toronto in 2015, promoting his new cookbook. When he stood up on stage, he said “Food can be a hug”. Wow, don’t you agree – food can be as comforting as a hug. Some interesting research from the Universities of Tennessee and New York State in 2015 found that comfort foods remind us of our social relationships / and helps us feel less lonesome especially when we are isolated. Comfort foods offer a sense of belonging. So it makes sense that we’re turning to comfort foods during these times of quarantine and physical isolation. On top of that, baking and cooking together offers psychosocial benefits. Think of those virtual dinner parties or virtual cooking classes we’ve been taking – they keep us feeling connected even when we’re not physically together.

3 – Comfort foods are associated with positive memories and nostalgia

Very often, comfort foods remind us of our childhood or home or friends and family. Comfort foods may also be linked to special person like your mom, dad, Nona, Bubbe or Grandma. When we eat comfort foods, it brings pack happy memories from our past. Sometimes even the SMELL of comfort foods can trigger these positive memories. Psychological research shows that smells are powerfully linked to areas in the brain that are associated with memory and emotional experiences

4 – Comfort foods can give us a little more certainty and routine.

In these times of uncertainty, making and eating comfort foods can offer a sense of structure and control. We have control over the foods we are making and eating, and we also have a little more control over how we feel. Our brain tells us that eating that piece of homemade bread or pasta will make us feel good.

If you’re eating for comfort, that’s completely OK. Be mindful of how often and how much. Practice other healthy lifestyle habits to beat stress – try yoga, meditation, a walk with the dog, listening to music or calling a friend. Stay safe and stay well!

Foods to Manage Stress

Posted on May 1, 2020

Can you believe that we’re into week 7 of physical distancing and the COVID quarantine? If you’re feeling stressed, you’re not alone.

In fact, a recent poll by Angus Reid found that 50% of Canadians say their mental health has worsened, feeling worried and anxious.

First of all, please know that there are many support resources available online to help you manage stress and anxiety during these tough times. Regular exercise, meditation and other healthy stress busting behaviours can help. Talk to a health care professional if you need some support.

As a dietitian, here are 5 key nutrients and foods to add to your plate which can help you manage stress.

Watch my TV interview here!

OR watch my 1-minute video clip below.

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Carbs, especially whole grain carbs

Carbs help trigger the production of serotonin. This is the feel good chemical in the brain (a neurotransmitter). Serotonin is made in brain from the amino acid tryptophan. This is a small amino acid and has a tough time getting into the brain.

When you eat a meal that’s mostly carbs, it triggers the insulin to clear the bigger amino acids from your bloodstream, allowing tryptophan to get into the brain and make serotonin. Overall, serotonin helps you to feel calm.

Some good whole grain carb choices are:

brown rice
whole wheat bread, whole wheat pasta
quinoa

Vitamin B6

Vitamin B6 also helps our body make serotonin. This vitamin is found in a wide range of foods, so it’s important to eat a variety of foods. Some of the best foods for vitamin B6 are:

chicken, turkey, meat, fish like salmon
chickpeas, pistachio nuts, sunflower seeds
potatoes, bananas, avocados

Magnesium

When we are stressed, our body (adrenal glands) releases cortisol which is a stress hormone. Cortisol actually depletes the body of magnesium. So we need to make sure we’re getting enough magnesium when you’re feeling stressed.

Some of the best foods for magnesium are:

leafy greens like spinach, kale and Swiss chard
nuts and seeds like almonds, pine nuts and sunflower seeds
whole grains like whole wheat bread (Fun fact: whole wheat bread contains 4x more Mg than white bread)
dark chocolate (a 30 g serving offers 15-20% of your daily requirements for magnesium!)

Omega-3 fats

You may already know that omega-3 fats are good for our heart health. But did you know that the animal sources of omega-3 fats also help to boost our mood!

Some of the best sources of omega-3 fats are:

fatty fish like salmon, trout, arctic char, sardines. Try to eat fatty fish at least twice a week.
omega-3 enriched eggs

Tea

Tea contains a special amino acid called L– theanine. This actually triggers the release of another neurotransmitter in the brain (called GABA or gamma-amino-butyric-acid) which gives you a relaxed feeling. Black tea, green tea, white tea and oolong tea all contain this special amino acid.

Stay well and stay safe. We are all in this together to get through the COVID-19 crisis.

Cultural foods and traditions foster connections and encourage a sense of belonging

Rosie Schwartz, RD, FDC

Bhavin Mistry, Dietetic Graduate Student

Cultural foods should be a part of your healthy meals

Novella Lui, RD

Robena Amalraj, Dietetic Graduate Student

Aja Gyimah, MHSc., RD

Roasted Brussels Sprouts Recipe

[Image: Canva]

1. Comfort Foods

2. Foods to Support Our Immunity

3. Fruits and Veggies

4. Climatarian

Whole grain versus Multi-grain

Grass fed versus Grain fed

Free range versus Free run

Made in Canada versus Product of Canada

Natural versus Organic

Peach & Tomato Summer Salad

Love to learn? Love to eat?