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YOU can Help Shape Canada’s Nutrition Policies!

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Child apple vs hamburger

Are you concerned about marketing to kids? Do you want Canada’s Food Guide to be the best tool to help you and your families eat well? Are you interested in access to safe and healthy food as well as the relationship between agriculture, the environment and the economy?

If you answered YES to any of these questions, then please take some time to complete Health Canada’s free online consultations on these three issues. Don’t miss your chance to have your voice heard!

1. Restricting unhealthy food and beverage marketing to children
Health Canada wants to reduce how much advertising children see or hear about unhealthy food and beverages. This online consultation is the first step to more consultations coming in 2018. Your ideas and opinions will help Health Canada decide how to go about restricting advertising for unhealthy food and beverages to children.
Here is the online consultation survey. Survey closes on July 25, 2017.


2. Canada’s Food Guide
This is phase 2 of the consultations. After this consultation, Health Canada will create recommendations and develop them into consumer messages, tools, and resources. A new suite of Canada’s Food Guide resources will be rolled out beginning in early 2018.
Here is the online consultation survey. Survey closes on July 25, 2017.


3. A Food Policy for Canada
A food policy is a way to address issues related to the production, processing, distribution and consumption of food. The decisions we make as individuals and as a country about food have a direct impact on our health, environment, economy, and communities.
Here is the online survey. Survey closes on July 27, 2017.

Top 10 Tools in Chef Michael Smith’s Kitchen

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Chef Michael Smith - steamer May 2017

At the annual Canadian Produce Marketing Association convention in Toronto, Chef Michael Smith brought his kitchen to us! Take a peek at his top 10 must-have kitchen tools!


1. A good cookbook. Hands down, the Chef’s favourite cookbook is The Joy of Cooking by Irma Rombauer. He calls this his scrapbook. It’s a timeless essential for new and experienced cooks alike.
2. 3 pots with lids. A big pot, a small pot and a fry pan. Simple as that. Smith is a fan of ceramic non-stick pans over Teflon.
3. A steamer. Because steaming veggies is “just best way to cook them,” says Smith.
4. 3 knives. A chef’s knife, a serrated knife for cutting toast, and a small knife.
5. Pepper grinder. According to the Chef, pepper tastes so much better when freshly ground.
6. Microplane zester. Use it on lemon rinds for “free flavour!”
7. Lemon reamer / citrus reamer. Because a little bit of fresh juice goes a long way!
8. Wooden spoons. They’re versatile and multi-purpose.
9. Wooden cutting board. Smith prefers the natural look of a wood cutting board over plastic.
10. Kids’ chef tools. Smith’s youngest daughter has a plastic whisk. It doesn’t work very well, but it gets her in the kitchen every Saturday morning to make pancakes with Dad.

Top Food Innovations from the 2017 SIAL Show

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SIAL Sue

This year marked the 150th anniversary of SIAL – North America’s largest food innovation show! We were there and here’s what caught our eye!

Quinoa still going strong

Making its foray into the baby / toddler food market, Bio-Kinetics introduced an organic Sprouted Whole Grain Quinoa Baby Cereal. Millennial moms will be pleased with the clean ingredient deck (nothing but quinoa). Also in this line-up are sprouted oats and sprouted buckwheat cereal. #GetKidsHookedOnQuinoaEarly

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Building on the convenience trend, France-based Sabarot showcased Le Petit Quinoa, a ready-to-slice roll of quinoa – really! Recognized as a top 10 finalist for the SIAL Grand Award, the product can be sliced, grilled, fried and used in a variety of dishes. #ConvenienceMeetsHealthy

SIAL quinoa loaf2.

The Millennial Market

It was the name of the exhibitor booth – “Millennial Foods Inc.” – that made me stop in my tracks! Quebec-based founder Simon Letendre created a “North Americanized” version of bubble tea. Instead of using tapioca, the tea is made with Mubbles – which stands for “Molecular Bubbles” and are essentially tiny fruit juice bubbles made via a molecular spherification process. Mubbles are packaged in a small container, much like a fruit cup and can also be used in drinks, salads and desserts. #InterestingButALittleTooSweetForMe

Sial mubbles1

Healthy Snacks

Innovation often starts in the home or farm kitchen. This is true for Spokes – air-puffed potato snacks, shaped like bike spokes, with 40 calories per cup and no preservatives. Created by Calgarian #SeniorEntrepreneur Elaine Cadrin, Spokes is geared to millennials. “The millennial mom is our target,” says Mike Cadrin, Senior Sales Director and proud son, “They’re looking for a super clean ingredient deck and want something special and unique.” #LovedTheMangoHabaneroFlavour

SIAL spokes potato chips 3

Another one of our favourite snacks at the SIAL show were these Crunchy Peas – made by Zak’s Organics, a fourth generation family-run farm in the small community of Fir Mountain, Saskatchewan (where the population is under 500). Inspired by Allen Zak’s own kids, the snacks are made from organic whole green peas and available in four different taste profiles with a new #trendingflavour mango habanero launching next month. #GrownInTheCanadianPrairies

Sial Zaks crunchy peas

East Meets West

If you’ve never tasted sea vegetables, Acadian Seaplants wants you to try! Hana Tsunomata is a sea plant that’s cultivated in the east coast. It’s available in a trio of colours: pink to represent Japan’s cherry blossoms; green to represent new life; and yellow to represent the chrysanthemum which is the favourite flower of the Japanese royal family. The product must be rehydrated in water for about eight minutes and can be used to add colour and texture to salads, cold noodles or pasta dishes. Holly Reardon, Brand Strategist for the product says food service is their primary market. #SeaVeggie

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Sweet Stuff

A Quebec-based company, Great Northern Maple, developed Kombucha Syrup. The ingredients are evaporated cane juice, black tea and kefir cultures. Though the product claims to have probiotics, there is no disclosure of the amount. #DidntWinMeOver

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Février 29 was another top 10 finalist for the SIAL Grand Award for it’s fun way to package Maple Syrup. Designed to sit right on the counter, the syrup is packaged in a bag-in-tub container, complete with a spout. And what’s the rationale for the company’s name? February 29 makes every day exceptional, 366 days of the year. #CoolPackaging

SIAL feb 29 maple syrup2

Taking the Grand Prize at this year’s SIAL show was Taj Food’s Saffron Sugar Cubes. According to Sap Hariri, Sales Director for the product, the sugar cubes allow consumers to add flavour and sweetness their teas all at once. The sugar cubes are also available in cinnamon and cardamom flavours. #SweetMeetsSpice

SIAL sugar cubes winner

5 Nutrition Myths – Busted!

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Test your nutrition IQ with this fun 5-question quiz!

Watch my interview clip on CTV Your Morning!


1) TRUE or FALSE: Brown eggs are more nutritious than white eggs.

Answer: FALSE

There really is no nutritional difference between brown eggs and white eggs. The main difference is in the hens. Generally speaking, white eggs come from hens with white feathers, and brown eggs come from hens with brown feathers!

Brown hens are slightly larger birds and need more food, so that may be a reason why brown eggs usually cost more than white eggs.


2) TRUE or FALSE: You need to drink 8 cups of water every day.

Answer: FALSE

Actually, it’s recommended that women get 9 cups of FLUID every day and men get 12 cups of FLUID every day. If you’re exercising, or if the weather is hot and humid, you may even need more fluid.

Fluid comes from the food you eat and the beverages that you drink – so milk, soup, coffee, tea, watermelon, grapes – all of that counts towards your fluid intake for the day. So the actual amount of water you need really depends on what you’re eating and drinking.

Water is always an excellent choice because it’s calorie-free and very refreshing. And here’s the best tip – take a look at your urine. If it’s light or clear, then it usually means that you’re getting enough fluids. But if it’s dark yellow, then it’s a sign of dehydration and you need more fluids.


3) TRUE or FALSE: Sea salt has the same amount of sodium as table salt.

Answer: TRUE

By weight, sea salt and table salt have the same amount of sodium. By volume though, sea salt does contain a little less sodium because sea salt crystals are larger.

The biggest differences between sea salt and table salt are: taste, texture and source.
Sea salt is made by evaporating seawater and tastes different depending on where it’s from. Sea salt does contain very small amounts of trace minerals such as calcium, magnesium and potassium.

Table salt is mined from dried-up ancient salt lakes. Some table salts include iodine, a nutrient that helps prevent thyroid disease (goiter).

4) TRUE or FALSE: Drinking lemon water first thing in the morning is a good way to detox your body.

Answer: FALSE

There is nothing magical about lemon water. Drinking lemon water in the morning actually adds extra acid into your empty stomach and this can give you a stomachache.
Another problem with lemon water is that the acid from the lemon can erode / wear down your tooth enamel. If you really love to drink lemon water, try to have a plain glass of water afterwards, and wait at least 15 minutes before brushing your teeth.

5) TRUE or FALSE: Energy drinks give you energy.

Answer: TRUE

Energy can mean calories. A bottle of energy drink can have about 100 calories, so in that sense, yes, you’re getting energy!

Energy can also mean physical energy. Energy drinks typically contain caffeine which is a stimulant. One cup of an average energy drink has almost as much caffeine as a cup of coffee. So in that sense, energy drinks will make you feel energized and alert.

The problem is that energy drinks also contain added sugar – up to 7 teaspoons in a serving- yikes! And there’s also herbal ingredients. Energy drinks are a no-no for kids, teens and pregnant/breastfeeding women.

What’s the best way to feel energized? Eat well, be active, stay hydrated and get enough sleep!

Love Your Heart with these Power Bowls!

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I’m a life longer learner and passionate about eating, delicious wholesome food! So when I was invited to a Love Your Heart – #CanolaConnect Culinary Workshop hosted by Canola Eat Well, I immediately jumped at the opportunity! It was an evening of learning, cooking, tasting and networking. Here are the event highlights!

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A fun evening of learning with my dietitian buddies! Photography by Josh-Tenn Yuk courtesy of Canola Eat Well.

The Fabulous Food
The evening began with a spread of delicious appetizers ranging from Beef Tartine on Marble Rye with Hummus and Marinated Feta to Pommes Anna with Anchovy Chili and Cured Yolk. My hands down fave was the Marinated Zucchini with Fresh Ricotta served on a Baguette Crostini. What a winner – super presentation, a combo of textures and made with canola oil! Confession – I went back for seconds!

Zucchini snag it
One of many tasty appetizers! Photography by Josh-Tenn Yuk courtesy of Canola Eat Well.

The Creative Chef
I was absolutely thrilled to meet Alexandra Feswick, Executive Chef at the Drake Hotel in Toronto! Inspired by local ingredients, Chef Alexandra created this gorgeous Power Bowl that’s bursting with flavour, colour and heart healthy goodness. “The combination of veggies is endless,” says Chef Alexandra whose salad bowl includes kale, Brussels sprouts, beets, sweet potatoes, avocado, figs and black beans.

Chef Alexandra
Chef Alexandra Feswick. Photography by Josh-Tenn Yuk courtesy of Canola Eat Well.

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Chef Alexandra’s Power Bowl! Photography by Sue Mah

We made our own salad dressing using the star ingredient – canola oil – and mixed in a blend of fresh herbs. With a neutral flavour, canola oil absorbs the flavours of herbs and spices, making it so versatile for salad dressings, baking, barbecuing and cooking. Chef Alexandra’s advice on food? “If you source ingredients properly, food should taste the way it’s meant to taste. And I really encourage people to experiment, after all, it’s just food!”

Sue cooking salad
Mixing our own salad dressings. Photography by Josh-Tenn Yuk courtesy of Canola Eat Well.

Power Bowl with Green Goddess Dressing
Recipe by Chef Alexandra Feswick, Executive Chef at Drake Hotel

Green Goddess Dressing
1 tsp lemon juice
¼ tsp Dijon mustard
2 Tbsp canola oil
1 Tbsp crème fraiche
½ tsp garlic minced
1 Tbsp chopped herbs (chives, tarragon, parsley, mint, cilantro)

1. Combine lemon juice, Dijon mustard + canola oil together until well combined.
2. Add in crème fraiche + garlic and mix.
3. Gently add in mixed herbs and fold into the rest of the mixture.

Power Bowl
1 cup chopped kale
1 Tbsp black beans
1 Tbsp Brussels sprouts, roasted w canola oil
1 Tbsp chopped beets, cooked
1 Tbsp diced sweet potato, roasted w canola oil
1 Tbsp amaranth seeds, cooked
1 tsp almonds, roasted with canola oil
1 tsp cashews, roasted with canola oil
½ avocado
½ fig

1. Marinate kale with Green Goddess dressing.
2. Add in the remaining ingredients and toss together.
3. Enjoy!


The Passionate Farmer
Meet Jeanette Andrashewski, a canola farmer on a third generation farm in Two Hills, Alberta (about 140 km outside of Edmonton). As one of the 43,000 canola farmers in Canada, Jeanette takes pride in producing a Canadian product. When asked why she farms, her answer is honest and honourable, “We get to be our own boss and we get to feed the world.” Rotating through other crops such as wheat, barley and peas helps to keep Jeanette’s farmland healthy, “We want our food to be safe, affordable and nutritious. Our canola oil is going to your family.”

Farmer
Farmer Jeanette cares about producing safe, affordable and nutritious food. Photography by Josh-Tenn Yuk courtesy of Canola Eat Well.

The Research Dietitian
Shaunda Durance-Tod reminded us of the many nutrition and health benefits of canola oil. For starters, canola oil is low in saturated fat and packed with heart healthy omega-3 fats and monounsaturated fats. Plus it’s a good source of vitamin E and vitamin K.

Dietitian Shaunda
Dietitian Shaunda. Photography by Sue Mah

The Fun & Love
Put 26 dietitians in a beautiful, spacious venue at Luxe Appliance Studio, and you’re bound to get great laughs and inspiration! In honour of Heart Month, we were asked to share how we love our hearts. Chef Alexandra goes for a run. Farmer Jeanette practises meditation. Dietitian Shaunda stays calm. And me? I wake up with a heart full of gratitude and practise yoga daily! What about you? How do you love your heart?

Group photo
Fun and friendship at the Luxe Appliance Studio. Photography by Josh-Tenn Yuk courtesy of Canola Eat Well.

Disclosure: #CanolaConnect was a sponsored event for dietitians and this is a sponsored post. All thoughts and opinions are my own.

5 Foods to Keep Your Heart Healthy!

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Heart healthy foods Feb 20 2017 - Sue L - 1

February is Heart Month! Did you know that 9 out of 10 adults have at least one risk factor for heart disease? The good news is that eating the right foods can keep your heart healthy.

Watch my interview on CTV Your Morning

Whole grains
Barley and oats specifically contain a special type of fibre called beta-glucan. This type of fibre has been shown to lower blood cholesterol which is important since high blood cholesterol is a risk factor for heart disease. The beneficial amount is 3 grams of beta-glucan fibre which is found in 1 cup of cooked barley or 1½ cups of cooked oatmeal.

Try this recipe – Vegetable, Bean & Barley Stuffed Peppers


Nuts
Research shows that eating about 1.5 to 3.5 servings of nuts 5 times or more per week can also lower the bad LDL (low density lipoprotein) cholesterol. All nuts have high proportions of healthy fats – these are called monounsaturated and polyunsaturated fats – and it’s these fats which help to reduce our cholesterol levels. Nuts are packed with nutrition like protein, vitamin E, selenium, folate and even calcium but the calories do add up, so keep in mind that a portion size is about ¼ cup. One easy way to eat more nuts is to eat them as a snack. Or you can easily add nuts to your oatmeal, in your baking recipes or in a stir-fry.


Soy protein
About 20-25 grams of soy protein helps to lower blood cholesterol levels. Plus soy protein is a great vegetarian protein. To get this amount of soy protein, try any one of these options:
– ¾ cup cooked tofu or
– ¾ cup cooked edamame beans or
– 1 cup fortified soy beverage with ¼ cup roasted soy nuts

Fish
Fatty fish such as salmon, rainbow trout, artic char, mackerel and sardines are super sources of heart healthy omega-3 fats. These omega-3 fats can reduce inflammation and blood clotting. Aim to fish at least twice a week. A serving is 75 g of cooked fish or about the size and thickness of your palm.

Try this recipe – Salmon with Peanut Cucumber Relish

Veggies and Fruit
You can’t go wrong eating more fruit and veggies. Fruit and veggies are superstars for fibre, vitamins, minerals and antioxidants which protect us from not just heart disease but other health conditions too such as high blood pressure, cancer and diabetes. As a general rule, try to have 1-2 servings of veggies or fruit at every meal and snack. Or just think of filling half your plate with veggies and fruit at every meal.

66% of Packaged Foods Contain Added Sugar!

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A recent study in the Canadian Medical Association Journal found that 66% of processed foods contain at least one type of added sugar in the ingredients list. Registered Dietitian Sue Mah shared her thoughts on CBC News Network.

Watch the TV interview.

The study found that added sugars were present in products from baby food, baked goods and cereals to frozen dinners, snacks and yogurts.

Sugar, especially added sugar has been under fire for its association with health issues including heart disease, diabetes, dental cavities and obesity. Added sugars are sugars and syrups that are added to foods or beverages. This does not include naturally occurring sugars which are found in foods such as fruit, milk and yogurt.

The Heart and Stroke Foundation recommends limiting added sugars to a maximum of 10% of total calories in a day. For an average 2,000 calorie diet, 10% is about 48 grams or 12 teaspoons of added sugars a day.

In the USA, added sugars must be disclosed on nutrition labels by July 26, 2018. The situation differs here in Canada. Added sugars will not be disclosed on nutrition labels. Health Canada has set the % Daily Value (%DV) at 100 grams for total sugars (added sugars plus naturally occurring sugars).

Here’s my advice:

1. Read the Nutrition Facts table. Foods with 5 grams or less sugar per serving would be considered to have “a little” sugar whereas foods with 15 grams or more sugar per serving would be considered to have “a lot” of sugar.

sugar a little a lot

2. Read the ingredients list. By 2021, different sugars will be identified individually and grouped together as “Sugars” on the ingredients list. In the meantime, look for ingredient names that indicate sugar or end in ‘ose’ which are sugars too (e.g. dextrose, glucose, fructose, maltose, sucrose).

3. Look at the whole food. Just because a food has little or no sugar doesn’t mean that it is a healthy or nutritious choice. Choose wholesome, foods for minimal sugar and maximum nutrition.

Lucky Chicken Lettuce Wraps

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Chicken Wraps

January 28th, 2017 is Chinese New Year! Ring in the New Year with this lucky appetizer – chicken symbolizes prosperity while lettuce symbolizes wealth! Bonus – the wraps are fun to eat and taste great!

Ingredients
4 – 5 T hoisin sauce
2 T light soy sauce
2 T rice wine vinegar
1 tsp sesame oil
1 tsp cornstarch
1 pound ground chicken (or diced chicken breast)
2 teaspoons canola oil
1/2 onion, diced
2 carrots, diced
1 8-ounce can water chestnuts, drained and diced
3 cloves garlic, minced
1 T ginger, minced
1 head Bibb, Boston or romaine lettuce
Red pepper, julienned (for garnish)
Green onions, julienned (for garnish)

Directions
1. In a small bowl, mix the hoisin sauce, soy sauce, rice wine vinegar and sesame oil. Whisk in cornstarch. Set aside.
2. Heat 1 tsp of canola oil in a frying pan over medium heat. Add the ground chicken and crumble it with a spoon or spatula as you are cooking it. Cook for about 8 minutes or until the internal temperatures reaches 165 F. Transfer the cooked chicken to a clean bowl.
3. Heat 1 tsp of canola oil in the frying pan. Add the onions and carrots, and cook until tender. Add water chestnuts, garlic and ginger. Cook for about 30 seconds.
4. Add the chicken back to the pan. Stir in the sauce and continue cooking until the sauce begins to bubble and the chicken is thoroughly coated with sauce.
5. Gently separate the lettuce leaves. Wash and pat the leaves dry. Place a large spoonful of the chicken mixture in the centre of the lettuce leaf. Garnish with red pepper and green onions. Enjoy!

Makes 6 servings.

What’s Your Food Personality?

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Are your eating habits helping or hindering your New Year’s resolutions?

Watch / take my Food Personality quiz to find out.


Question #1: I eat when I am…
a) Bored
b) Stressed / Upset
c) Hungry
d) All of the above

We’ve probably all had time when we’ve nibbled out of boredom or stress. But if you answered a) or b) or are constantly reaching for food when you’re upset, you may be an Emotional Eater.

Advice: Keep a food diary. In your diary, write down everything you eat and drink, the amounts, the time, and how you were feeling before you ate. Do you notice any patterns and eating triggers? Are you always bored or stressed before you eat? If so, find a healthy distraction away from food. Go for a walk, clean out your closet or give yourself a manicure (you can’t eat with wet nails, right?)


Question #2: I stop eating when…
a) All of the food is gone
b) My plate is clean
c) I’m not hungry anymore
d) I feel stuffed

If you answered a), b) or d), you may be a Mindless Muncher. You may be overriding you natural cues for fullness and satiety, which can lead to overeating and weight gain.

Advice: Eat until you’re 80% full. Even though you could probably take a few more bites of food, you’re comfortably satisfied and not hungry anymore. To avoid picking at food until it’s gone, pack up any leftovers quickly or put your napkin on your plate as a signal to yourself that you’re finished eating.

Question #3: On my kitchen counter, I’m most likely to have…
a) Packaged snacks such as cookies, chips and baked goods
b) Cereal
c) Candy or soft drinks
d) A bowl of fresh fruit

If you answered d), you’re on the right track to being a Mindful Eater. Research from Cornell University shows that women who kept comfort foods on their counters, such as cookies, chips, soft drinks (regular or diet) and cereal, weighed 4 to 5 lbs more than women who kept a bowl of fresh fruit on the counter. Men who put candy on the counter were 3 to 4 lbs heavier than men who kept a bowl of fresh fruit on the counter.

Advice: Keep only a bowl of fresh fruit on the kitchen counter. This helps to create a healthy kitchen environment. Make it easy to find the healthy choices.


Question #4: I tend to eat…
a) At my desk or while watching TV
b) In the car or on the go
c) Over the kitchen sink
d) Sitting down with family and friends

If you answered a), b) or c), you could be a Mindless Muncher. If you answered d), it’s a sign you may be a Mindful Eater. Distracted eating hits us with a double whammy! Research shows that when we’re visually distracted with TV or work or social media, we eat 10% more food at that particular meal, AND we eat about 25% more food at the next meal! When we’re distracted, we’re not building awareness or memories of the food that we’ve just eaten. So when it’s time for the next meal, we have no “food memories” of what we ate previously so we tend to overeat. On the other hand, when we’re eating with attention, we’re building food memories – what we’re eating, how much we’re eating, how the food tasted, how we felt full after the meal. These positive food memories actually lead us to eat about 10% less food at the next meal.

Advice: Enjoy your food and create wonderful food memories with friends and family!

References:

Slim by Design: Kitchen Counter Correlates of Obesity Wansink et al., Health Education & Behaviour, 2016; Vol.43(5):552–558.

Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating Robinson et al., Am J Clin Nutr 2013;97:728–42.

Last Minute DIY Holiday Gifts from the Kitchen!

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There’s something so special about making – and receiving – a homemade gift!
Here are my five gift ideas which use common ingredients from your kitchen!

Watch my interview video for step-by-step instructions.

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DYI Gift #1: Mini Clementine Wreath
Everyone loves clementines this time of year! Take this seasonal fruit to make a cute wreath.

Step 1: Cut a piece of clear wrapping paper or clear basket wrap about 2 feet long.
Step 2: About 6 inches from the top edge of the wrapping paper, place 8 mini clementines about 1 finger width apart.
Step 3: Fold the top edge of the wrapping paper over the clementines and continue rolling until you get to the end of the wrapping paper.
Step 4: Bring the two ends of the wrapping paper together to form a wreath shape and tie the ends together with floral wire or a large twist tie.
Step 5: Tie a little bow between each clementine.
Step 6: Finish off the wreath by tying a big bow at the bottom of the wreath to cover up the floral wire.

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DIY Gift #2: Soup in a Jar
A perfect gift for the health conscious person on your list. The fibre in beans and barley helps to lower blood cholesterol levels.

Step 1: In a 4 cup jar, layer 3/4 cup each of green split peas, red lentils and barley. Repeat the layers.
Step 2: Attach a wooden spoon or soup spoon.
Step 3: Include a gift tag with these cooking instructions: Heat about 2 T of vegetable oil on medium high heat in a heavy stockpot. Sauté one diced onion, 2 cloves minced garlic, 2 diced carrots and 2 stalks of chopped celery for about 5 minutes. Add the soup mix and 10 cups of broth. Bring the soup to a boil, then cover and simmer for 45 minutes or until barley is tender.

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DIY Gift #3: Homemade Pancake Mix
The holidays can spell cookie overload! Give the gift of breakfast with this homemade pancake mix.

Step 1: In a tall clear bag, add 1 cup white flour, 1 cup whole wheat flour, 2 T sugar, 4 tsp baking powder and 1/4 tsp salt.
Step 2: Tie the bag with a festive ribbon.
Step 3: Attach these instructions on a gift tag: In a large bowl, whisk together 1 egg, 2 1/4 cups milk or buttermilk, 2 T oil or melted butter. Use a whisk to stir the pancake mix into the egg mixture. Heat a skillet with butter on medium high heat. Pour 1/4 cup of batter at a time per pancake. Cook for 1 1/2 to 2 minutes until bubbles form on the pancake. Flip over and cook for another 30 to 60 seconds or until the pancake is set. Makes 12 pancakes.
Step 4: Attach a colourful whisk and/or a bottle of maple syrup.

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4. Chai Tea Mix
An aromatic mix for the tea lover on your list!

Step 1: In a small jar, combine: 1/2 T ground black pepper, 2 T ground cinnamon, 2 T ground ginger, 1 T ground cardamom, 1 T ground cloves, 1/2 T ground nutmeg.
Step 2: Attach a gift tag with these instructions: To make a cup of chai tea, add 1/2 tsp of the tea mix with 1 cup of hot milk and 2 tsp of black tea. Optional – add sugar to taste.
Step 3: Pair the chai tea mix with a festive mug and you’re all set!

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5. DIY Coupons
Give the gift of your time or service.
Think beyond the kitchen and offer gifts that continue to give all year long.

Step 1: Hand write or print your own coupons.
Step 2: Place them in a tin or stocking stuffer. Have fun and be creative!

Here are some coupon ideas:

To spouse / partner / friend:
– No cooking tonight. Dinner on me at the restaurant of your choice.
– One month no garbage duty.
– Lunch on me today!
– One free night of babysitting.

To child from parent:
– Breakfast in bed!
– Stay up one hour past your bedtime.
– Dinner and movie with mom.

To parent from child:
– Free car wash by hand.
– Breakfast in bed!
– I’ll clean up my room without complaining.

Happy holidays and all the best for the New Year!

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