Blog / Recipes

Ask a Dietitian: What is high protein milk?

Posted on June 26, 2023

On a recent trip to the grocery store, I noticed a brand of milk labelled as “high protein.” Compared to regular dairy milk, the high protein dairy milk contains 50% more protein and 50% less sugars. See the chart below for a quick nutritional comparison.

According to the company website (FairlifeCanada.ca), the high protein milk is made through an ultra-filtration process. No protein powders are added to the milk. Instead, the milk flows through multiple filters which concentrates the protein and calcium content while separating out the sugars (lactose). Most of the lactose is removed during this ultra-filtration. A lactase enzyme is then added to convert any remaining lactose into smaller, digestible sugars, resulting in a lactose-free milk with only 6 grams of sugars.

Drinking a high protein dairy milk can be a good option if:

You are trying to consume more protein and / or calcium in your meals
You are lactose-intolerant
You are trying to meet protein goals for muscle strength, bone health and improved sports performance
You are experiencing a health condition and need extra protein to build / repair muscle and bone

Written by Sue Mah, MHSc, RD, PHEc, FDC, Award-winning dietitian

Restricting Food Advertising Primarily Directed at Children

Posted on May 6, 2023

Are you concerned about food ads to kids? Here’s your chance to share your thoughts!

Health Canada is now seeking YOUR comments on a policy update on Restricting Food Advertising Primarily Directed at Children. While kids see food ads in a variety of media platforms, food packages, sports sponsorships and settings (such as stores, theaters and rec centres), this first phase of the policy will focus on food advertising seen on television and digital media.

Your comments can help shape the draft regulations.

The full policy update is available here, and below I’ve listed some important background below.

Background

As part of Health Canada’s Healthy Eating Strategy, the government is planning to restrict advertising to children of foods that contribute to excess intakes of sodium, sugars and saturated fat.
By limiting kids’ exposure to influential food advertising, Health Canada aims to lower a child’s risk now and later for developing overweight / obesity as well as diet-related diseases such as diabetes, cardiovascular disease, different types of cancer, dental disease and osteoporosis.
During the COVID-19 pandemic, children’s screen time increased, leading to potentially more exposure to food advertising.
Research from 2022 found that Canadian kids aged 2-6 years spend 24 hours each week watching TV / videos / YouTube and using social media / gaming. For kids aged 7-11, this figure rises to 30 hours per week.
On average, kids see 5 food ads per day on TV and 4 per day on social media. Teens see about 27 food ads on social media daily.

Health Canada is hosting webinars to discuss the policy update.

Health Canada is specifically looking for comments related to:

Defining advertising that is primarily directed to children
Targeting restrictions to advertising on TV and digital media
Restricting advertising for foods that contribute excess intakes of sodium, sugars or saturated fat

You may also send comments by June 12, 2023 to:

Bureau of Policy, Intergovernmental and International Affairs, Food Directorate

Health Products and Food Branch, Health Canada
251 Sir Frederick Banting
Postal Locator 2204C
Ottawa, ON K1A 0K9
Email: bpiia-bpaii@hc-sc.gc.ca

References: Health Canada (April 28, 2023). Policy update on restricting food advertising primary directed at children: Overview. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating-strategy/policy-update-restricting-food-advertising-primarily-directed-children.html

Plant Science and the Price of Food

Posted on February 13, 2023

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.

7 Ways to Eat Better Every Day

Posted on January 14, 2023

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.

5 Food & Nutrition Trends for 2023

Posted on January 7, 2023

What are the trends that will be shaping the way we shop, cook and eat? We’ve scanned the research and share these top 5 trends.

1. Foods with benefits

According to the Mintel 2023 Global Food and Drink Trends report, 57% of Canadian consumers value food and drinks which offer health benefits such as heart health, gut health, stress management or immune support. Another growing health issue is sleep. Data from McKinsey research, cited in the 2023 Trend Report by Nourish Food Marketing, shows that better sleep is in fact, a higher health priority than better nutrition, fitness, mindfulness or appearance.

Do you have a product with unique benefits? This year’s National Nutrition Month theme for March focuses on unlocking the potential of food and ingredients. Work with me to leverage my expertise in sharing the nutritional and health benefits of your product in the media, social media, and at events.

2. Technology

Move over Alexa. Adam is in the house. Showcased at this year’s CES tech event (formerly known as the Consumer Electronics Show), Adam is an interactive, two-armed robot, bartender or barista, making coffee, boba tea or other drinks. Canadian Grocer magazine predicts we’re entering an automation nation driven by innovative technology and labour shortages. Smart home faucets and appliances as well as self-service or smart cart checkout systems are already in use. Automation is also used for stocking merchandise and fulfilling orders at distribution centres.

What’s next? The tech savvy Gen Alpha population (born in 2010 and onwards, the same year that the Apple ipad was invented), AI (artificial intelligence) and trending #FoodTok recipes on TikTok will all be major factors shaping the future of food and beverage, according to Datassential.

3. Budget-wise eating

The cost of groceries will continue to rise. Canada’s Food Price Report predicts that food prices will increase by an average of 5 to 7 percent this year. Vegetables will take the biggest hit, with prices expected to go up 6 to 8 percent. For a family of four, this could mean an extra cost of over $1,000 over the year. For a two-adult household, it’s an extra $500. Eating out at restaurants will also cost an extra 4 to 6 percent. On top of this, natural gas and electricity bills will hike up between 50 to 100 percent for most Canadians!

To cope with inflated prices, consumers will turn to money-saving strategies such as reducing food waste, cooking from scratch and making copycat recipes at home instead of going to restaurants. The food budget will include more economical ingredients such as frozen veggies, cheaper cuts of meat and plant-based proteins. Ready-to-eat foods requiring little or no cooking and energy-efficient air fryer recipes will continue to be popular.

4. Trending Foods

Seaweed – The term ‘seaweed’ actually refers to many different species of marine plants and algae that grow in oceans, rivers and lakes. Green algae, kelp, nori, seaweed snacks and wakame salad are just a few examples. Containing a range of nutrients such as beta-carotene, calcium, folate and vitamin K, seaweed is especially popular among Millennials and Gen Xers.

Mushrooms – With their meaty texture and umami-flavour, mushrooms are a perfect meat extender to stretch the food budget. Mushroom coffee and even mushroom-based cocktails are examples of the food’s versatility. Some mushrooms may have adaptogenic properties.

Tinned fish / canned fish – Thanks to a few viral TikTok reels about tinned fish date nights, eating canned mussels on corn chips is a trendy thing! Chalk up convenience, cost and nutrition too. We’re not sure exactly how long this trend will last.

5. Trending Flavours

Ube – Food experts predict that Filipino will be the cuisine of the year, with special attention to ube, a beautiful purple coloured yam. Ube has a sweet, nutty, earthy flavour and is used in chips, fries and baked goods.

Yuzu – This small citrus fruit looks like a mandarin orange and has a tart taste similar to a grapefruit. It’s used in Japanese ponzu sauce, drinks and baked goods.

‘Swicy’ – Think sweet plus spicy. Swicy is a flavour combo appearing in products such as chili dark chocolate, hot honey chicken, barbecue sauces and nut mixtures. Can’t wait to try it!

Caprese Pasta Salad

Posted on June 1, 2022

Bowl of bowtie pasta salad with mini bocconcini cheese and tomatoes.

Caprese Pasta Salad

My familiy loves bow-tie pasta! This recipe takes minutes to make and travels well for picnics and potlucks.

Print Recipe Pin Recipe

Course Salad

Ingredients

Salad

2 cups cooked bow-tie / farfalle pasta (or any other smalll pasta shape)
226 grams (1 container) mini bocconcini cheese
2 cups grape tomatoes, quartered
1/4 cup fresh basil, chopped
salt and pepper to taste

Dressing

1/4 cup olive oil
1/4 cup balsamic vinegar
2 Tbsp lemon juice
1 clove garlic, minced
1 tsp Italian seasoning or dried oregano
salt and pepper to taste

Instructions

In a large bowl, toss together the salad ingredients.
In a small bowl or jar, whisk together the dressing ingredients.
Drizzle dressing over salad just before serving.

Keyword Picnic recipes, Picnic salads, Salads, summer recipes, Summer salads

What are pink strawberries?

Posted on April 12, 2022

Have you seen these little pink strawberries at Costco or your local grocery store?

They look like underripe strawberries, but they’re not. These little gems are actually pineberries – which is a fusion of the words “pineapple” and “strawberry” although there isn’t any pineapple in them. In fact, the pineberry belongs to the strawberry family and is a cross between the strawberries native to North America (Fragaria virginiana) and strawberries native to Chile (Fragaria chiloensis). Inside, the flesh is white. You may also see these cute little berries called pineberry strawberries or hula pineberries.

What do pineberries taste like?

Pineberries have a softer and creamier texture than a red strawberry. There are subtle aromas and flavours of pineapple (thus the name pineberry), pear and apricot.

What about nutrition?

Both pineberries and strawberries contain vitamin C, folate, fibre and potassium. Strawberries will have higher levels of “anthocyanins” – which are the healthy plant compounds that give strawberries their beautiful red colour. Since they’re more rare than red strawberries, pineberries tend to be more expensive.

How to eat pineberries?

Ripe pineberries will have a blush pink colour and bright red seeds. Eat pineberries the same way you would strawberries! Add them to your yogurt bowl, toss into a salad or add a handful to a snack board.

Will you try them? Have you tried them? Tell me what you think in the comments!

My interview with Chef Bruno Feldeisen – Pastry Chef & Judge on Great Canadian Baking Show

Posted on April 9, 2022

What an honour and joy to interview Chef Bruno Feldeisen!

You may know him as a celebrated pastry chef and judge on CBC’s Great Canadian Baking Show!

In my one-on-one interview with Chef Bruno, we talk about his cookbook Baking with Bruno, his baking career, his journey with anxiety and what’s next.

A few memorable quotes from the Chef:

“The idea of the my cookbook is to create memories in the kitchen, spend time together and have a good time…it’s not about the end product, it’s about the process!”
“The kitchen is the heartbeat of my house.”
Advice for bakers: “It’s all about trial and error!”

Click on the image below to watch or check out the interview on my YouTube channel! Enjoy this special conversation!

Chocolate Raspberry Mug Cake

Posted on February 6, 2022

2 large mugs filled with chocolate cake. One mug reads "Mr. Right"; the other mug reads "Mrs. Always Right."

Chocolate Raspberry Mug Cake

This mug cake is absolutely delicious and takes only 90 seconds to cook in the microwave!

Print Recipe Pin Recipe

Course Dessert

Ingredients

1 cup all purpose-flour
3/4 cup sugar
1/2 cup cocoa
1 1/2 tsp baking powder
1/2 tsp salt
1/2 cup unsalted butter
1/4 cup canola oil
3/4 cup milk
1/2 cup white chocolate chips
1/2 cup fresh raspberries

Instructions

In a large bowl, whisk together flour, sugar, cocoa, baking powder and salt.
In a medium bowl, melt butter in the microwave (about 30 seconds). Stir in canola oil and milk.
Whisk the butter mixture into the dry ingredients.
Fold in white chocolate chips, then the raspberries.
Spoon the batter into 2 large microwave-safe mugs (as shown in the photo) or 4 small microwave-safe mugs. Fill the mugs to about 3/4 full.
Microwave on high power for about 90 seconds (add another 20-30 seconds if using large mugs). Do not over cook. Let cool for a few minutes and dust with icing sugar. Enjoy. (Cake will settle slightly after it has cooled.)
Makes 2 very large servings, or 4 small servings.
Recipe source: Baking with Bruno, by Bruno Feldeisen.

Keyword chocolate, chocolate mug cake, mug cake, raspberry, Valentine's Day

Food & Nutrition Trends for 2022

Posted on January 7, 2022

Food prices, sustainability and the ongoing COVID-19 pandemic will be the key influences on our eating habits and practices this year. Here’s our roundup of the top 10 food and nutrition trends to watch in 2022.

1. Pantry to Plate

Who can forget the sourdough baking craze in 2020? The cooking and baking skills we built at the beginning of the pandemic will stick with us. With food prices expected to rise 5 to 7% this year, an average family of four can expect to pay an extra $966 in groceries this year according to the annual Canada’s Food Price Report. Consumers will be looking for creative ways to use up those ingredients at the back of the pantry and fridge. What’s more, this trend will help to tackle food waste in our kitchens.

2. Streamlined Menus

Look for smaller menus as restaurant operators are adapting with potential supply chain snags. They’ll be innovating with local ingredients already on hand and opting for simple prix fixe menus rather than bringing in new SKUs. Food and Wine magazine reports that with rising food prices, chefs will be taking creative approaches to minimize waste and streamlining their menus to effectively manage their costs.

3. Plant based – The Next Generation

While sales of plant-based burgers appear to be declining, food giants such as Unilever are still committed to offering plant-based options to help reduce the environmental impact of the global food chain. In fact, the company is calling for public health strategies that facilitate the transition to a balanced diet with more diverse nutrient-dense plant foods through consumer education, food fortification and possibly supplementation. Insights from the 2022 Trend Report by Nourish suggests that there are gaps in plant-based categories like snacks, desserts and bakery. Keep your eyes out for novel plant-based ingredients and offerings.

4. Bye Bye Plastics

Not only are sustainability and climate concerns driving our food choices, but they’re also inspiring positive changes in the use of plastics. Just last month, Walmart Canada officially announced the elimination of single use plastic bags from in-store shopping as well as online grocery pickup and delivery orders from each of their 400 stores across the country. This would amount to eliminating almost 750 million plastic bags each year. Biodegradable, compostable cucumber wraps are already on the market, and we can expect to see more innovations from grocers and food manufacturers.

5. Packaging

With a move towards take-out and meal delivery, chefs surveyed in the “What’s Hot 2022 Culinary Forecast” by the National Restaurant Association have actually ranked packaging four times in their top 10 trends for 2022:

Trend #1 – Packaging that is sustainable / reusable / recyclable
Trend #2 – Packaging that travels intact to maintain food quality
Trend #3 -Packaging that retains temperature
Trend #9 – Packaging that is tamper proof for food security

6. Immunity Support

As the pandemic continues, immunity remains top of mind. Findings from the 10^th annual “What’s Trending in Nutrition” survey commissioned by Today’s Dietitian and Pollock Communications predicts that immunity support will remain a key purchase driver for 2022. Instead of “boosting” the immune system, consumers will realize that daily nutrition is important to keep the immune system strong and functioning well. Key supports for the immune system include protein, probiotics, selenium, zinc and vitamins A, C and D. Other purchase drivers identified from the dietitian survey are: affordable and value-based items, as well as food and beverages which offer comfort and emotional well-being.

7. Digital Do’s and Don’ts

Digital ordering capabilities, QR menus and touchless payment options will continue to become mainstream in restaurants and food service. In the survey of almost 1,200 dietitians, 90% of them cited online food shopping as the biggest trend from the pandemic that they believe will continue. This will compel marketers to reimagine ways to reach consumers on virtual shopping platforms, such as online promotions, digital coupons and immersive virtual branding experiences. On the other hand, the digital world is fuelling false nutrition news and dietitians say that social media is the top source of nutrition misinformation, with friends / family coming in second, and celebrities a close third.

8. Fuel for Remote Working & Learning

Working remotely from home, hybrid work models and even online schooling mean that more breakfasts and lunches will be made and enjoyed at home. Nestle USA predicts that consumers will be on the lookout for more at-home breakfast and lunch options such as heat-and-eat meals. According to top chefs, breakfast trends will include non-traditional proteins such as chorizo or vegan bacon, plant-based breakfast sandwiches and egg-base breakfast bowls. For lunch, trends point to globally inspired salads and grain-based bowls.

9. Non-alcoholic Beverages

Research from Whole Foods and The Hartman Group are noticing a growing community of “sober curious” millennials and Gen Z-ers. During pandemic lockdowns and restrictions on indoor gatherings, consumers are taking a more mindful approach to enjoying alcohol and embracing a world of “dry-solation”. Enter beverages without the buzz such as dealcoholized wines, low-alcohol beers, mocktails, and drinks with functional ingredients and adaptogens to enhance mood and relaxation.

10. Top 5 Regional Cuisines

Chefs surveyed by The National Restaurant Association and the American Culinary Federation predict that these top 5 regions and cuisines will influence the menus of 2022:

Southeast Asian – Vietnamese, Singaporean, Philippine
South American – Argentinian, Brazilian, Chilean
Caribbean – Puerto Rican, Cuban, Dominican
North African – Moroccan, Algerian, Libyan
Western African – Nigerian, Ghanan, Western Saharan

Which of these trends are you most excited about? Let me know in the comments!

1. Eat a dark green veggie every day

2. Eat an orange veggie a few times a week

3. Enjoy a variety of whole grains

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

5. Eat foods with unsaturated fat

6. Get calcium every day

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

Caprese Pasta Salad

Ingredients

Salad

Dressing

Instructions

Chocolate Raspberry Mug Cake

Ingredients

Instructions

1. Pantry to Plate

2. Streamlined Menus

3. Plant based – The Next Generation

4. Bye Bye Plastics

5. Packaging

6. Immunity Support

7. Digital Do’s and Don’ts

8. Fuel for Remote Working & Learning

9. Non-alcoholic Beverages

10. Top 5 Regional Cuisines

Love to learn? Love to eat?