Most of us are eating too much sodium. But do you know where sodium could be hidden in our foods?
Watch my national TV interview on CTV Your Morning and see if you can guess which meals contain more sodium.
Click on the image below to watch the TV interview!
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 means that you’re getting all three parts of the grain kernel or grain seed. The three parts are:
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.
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.
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 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 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.
Do some healthy foods have a nutritional advantage over others?
Apples versus Oranges?
Broccoli versus Cauliflower?
Salmon versus Tuna?
Barley versus Quinoa?
Flax versus Chia seeds?
Watch my interview on CTV Your Morning and find out!
February is Heart Month! So it’s a good time to get into the kitchen and cook up some healthy meals with these 5 simple and affordable kitchen gadgets. Watch my interview on CTV Your Morning!
1. Silicon of stainless steel steamer.
Steaming your food is one of the best ways to retain its nutrients, colour and flavour. For example, when you boil broccoli, you can lose up to 50% of its vitamin C content. When you steam broccoli, you may only lose about 10% of the vitamin C content. There’s no need to buy a special steamer pot. Instead, look for a silicon or stainless steel steamer that is adjustable and can fit a pot that you already have. You can use your steamer for veggies, fish, and dim sum dumplings!
2. Herb scissors
Eating too much sodium / salt can lead to high blood pressure which is a risk factor for heart disease and stroke. One of the best ways to cut back on salt when cooking is to season your food with fresh herbs. Herb scissors are so easy to use and don’t require any special knife skills. When cutting fresh herbs, make sure the herbs are dry or semi-dry.
3. Zester or Microplane Grater
Using citrus is another fantastic way to add flavour without salt. A zester and microplane grater are two other kitchen gadgets that can help you make the most of your citrus. A zester gives long, thin strips of the citrus peel. A microplane grater has smaller blades than a zester, so you’ll get a smaller, finer gratings. You can also use a zester or grater for garlic, ginger, chocolate and cinnamon.
4. Spiralizer
This has been one of the trendiest kitchen gadgets. Because the spiralizer typically has different blades, you can create a variety of different shapes with veggies like these zucchini ribbons which are a nice alternative to pasta. This is a great gadget to have on hand or those picky eaters in your family. Try it with zucchini, carrots, cucumbers, beets and sweet potatoes. It can make eating veggies a lot more fun.
5. Sheet pan
This is like a baking sheet or cookie sheet with a rim around all four edges so that any juices won’t spill out. The great thing about a sheet pan is that you can cook your protein and veggies all on the same pan (which means just one pan to wash!) Roasting veggies brings out their natural sweetness. The fat from the protein on the sheet pan actually adds moisture and flavour to the veggies around it.
As one of my monthly segments on CTV Your Morning, I thought it would be fun to do a little show and tell of my meals in a day. So here we go…this is what a dietitian eats!
Breakfast – Veggie and cheese omelet
For breakfast, I try to make sure that I’m getting protein and veggies, so an omelet is perfect! Eggs are a great source of protein and the egg yolk is filled with nutrients such as lutein, omega-3 fat and choline. I add a slice of whole wheat toast for wholesome carbs and fibre. If I know my morning will be super busy, then I’ll make the omelet the night before and just heat it up in the morning for a quick breakfast.
Lunch – Lentil Shepherd’s Pie
I love lentils! This is a fantastic vegetarian, plant-based lunch and a lighter version of your typical Shepherd’s Pie. Find the recipe here. Again, I’m looking for protein and veggies in my meal – lentils provide the protein and iron; carrots and stewed tomatoes count towards my veggies. The mashed potato topping is actually mixed with some cottage cheese to boost the calcium count. I pair this meal with some fresh fruit such as strawberries and kiwi – the vitamin C in the fruit improves the iron absorption from the lentils. My plan is to make this recipe on the weekend and re-heat it for a fast and nutrition packed lunch.
Afternoon Snack – Coffee, peanuts and fresh fruit
My mornings start at 6 am, so by mid afternoon, I’m feeling like I need an energy boost. A little bit of caffeine and some protein help me stay alert. Coffee is a treat for me – with double cream and double sugar! I aim to eat at least one green veggie and at least one orange veggie or fruit every day – I’m choosing a peach which is in season now. Peanuts are great for protein and they also contain magnesium which helps to fight stress.
Dinner – Baked salmon with quinoa arugula salad
I try to eat fish at least twice a week. Salmon is my go-to for heart healthy omega-3 fats, and it’s super easy to cook in the toaster oven. This is an Asian inspired recipe with a soy sauce and sesame oil marinade. I make a batch of quinoa ahead of time and use it in different ways throughout the week. Here, I’ve tossed some quinoa with arugula and added in some roasted beets and corn kernels. I set a goal to include at least 2 types of veggies at dinner time and make half my plate veggies.
Dessert – Fresh fruit salad with a small piece of dark chocolate
I usually have fresh fruit for dessert. Sometimes I’ll pair the fruit with a piece of dark chocolate. I love to bake, and never turn down a homemade cookie or slice of apple pie with ice cream!
June is National Men’s Health Month! Do men need a sports or protein drink? Is it true that beer causes a beer belly? Did you know men need more fibre than women? And what foods are best to prevent prostate cancer and gout?
I met up with Ben Mulroney on CTV Your Morning to chat about these questions!
Watch the interview video and get the answers!
Do you find it challenging to eat enough veggies? 60% of Canadian adults and 70% of kids aren’t getting enough fruit or veggies every day. Let’s take 3 different veggies and make 3 super easy recipes: Brussels Sprouts Salad, Cauliflower Popcorn, and Eggplant Pizza!
Creamy Apple and Shaved Brussels Sprouts Slaw Salad
1 – 9 oz package Mann’s Shaved Brussels Sprouts
1 tart apple (such as Granny Smith), peeled, cored and chopped
¼ cup golden raisins
2 T mayonnaise
1 tsp Dijon mustard
Zest of 1 lemon
2 T plus 2 tsp fresh lemon juice
1 tsp sugar
¼ tsp salt
¼ cup olive oil
1. Whisk the mayonnaise with mustard, lemon zest, juice, sugar and salt. Whisk the oil in slowly.
2. Combine the Shaved Brussels Sprouts, apple and golden raisin and toss with the dressing.
3. May be served right away or refrigerated until serving.
Makes 4 servings. Recipe source: www.VeggiesMadeEasy.com
Roasted Cauliflower
1 cauliflower, chopped into small pieces (or buy pre-cut/pre-chopped cauliflower)
3 T olive oil
½ tsp salt
½ tsp garlic powder
½ tsp onion powder
1. In a small bowl, mix the olive oil with the spices.
2. Pour oil mixture over cauliflower and toss to coat.
3. Spread the cauliflower in a single layer on a parchment-lined baking sheet.
4. Bake at 450°F for 35-45 minutes or until golden brown and slightly crispy.
Makes 6 servings.
Eggplant Pizza
2 medium eggplants, sliced into 1 inch rounds
3 T olive oil
1 cup pizza sauce
1 cup mushrooms, sliced
1 cup onion, sliced
1 cup green pepper, sliced
½ cup pepperoni
2 cups mozzarella cheese, shredded
1. Preheat oven to 425°F, coat parchment lined baking sheet with olive oil.
2. Arrange eggplant on sheet and flip to evenly coat with olive oil. Sprinkle with salt and pepper and roast for 15-20 minutes.
3. Once time has elapsed, flip and season, return to oven for an additional 10 minutes.
4. Remove from oven, top with pizza sauce, veggies of your choice, and mozzarella cheese. Return to oven for about 10 minutes or until cheese is bubbly.
Makes 4-6 servings. Recipe source: www.HalfYourPlate.ca
