Blog / Recipes

Recipe of the Month – Curry Coconut Shrimp

Posted on May 17, 2016

Coconut shrimp recipe - 2

This has become one of my go-to dinners when I’m pressed for time. I always have all of the ingredients on hand, including frozen shrimp which I defrost quickly under cold running water as I’m chopping the onion. Thanks to AllRecipes.com for this wonderful recipe!

Ingredients
1 tsp canola oil
1/2 cup minced onion
1/2 cup minced red bell pepper
1 clove garlic, minced
1 tsp ground cumin
3/4 tsp ground coriander
1/2 tsp curry powder
1/2 cup light coconut milk
1 tsp sugar
1/2 tsp crushed red pepper flakes
1 lb shrimp, peeled and deveined
1 T cornstarch
1 T water
2 T chopped fresh cilantro

Directions
1. Heat oil in a large, nonstick pan over medium heat. Sauté onion, red pepper and garlic until vegetables begin to soften, about 3 minutes.
2. Season with cumin, coriander and curry powder. Cook for 1 more minute. Stir in coconut milk, sugar and crushed red pepper flakes. Bring to a boil. Reduce heat and simmer, uncovered for 2 minutes.
3. Sir in shrimp, and increase heat to medium-high. Cook and stir until shrimp is cooked through, about 4 minutes.
4. In a small bowl, combine cornstarch with 1 T water. Stir into shrimp mixture and cook until sauce has thickened. Stir in cilantro and remove from heat.
5. Serve with your favourite grain.

5 Ways to Celebrate Food Revolution Day

Posted on May 17, 2016

Food Rev Day May 20 2016

Jamie Oliver Food Revolution Day 2016

Globally, 41 million kids under the age of five are overweight, and another 159 million kids are malnourished. Something has to change. For over 15 years, culinary hero and food activist Chef Jamie Oliver has been campaigning for better food and health with a goal to improve global child health.

May 20th marks the third annual Food Revolution Day. The Food Revolution is an ongoing global campaign to improve child health by inspiring positive, meaningful change in the way our kids access, consume and understand food. And it all starts with good, fresh, real food.

Here are five simple things you can do today to build a healthy and happy generation for tomorrow:

1. Cook together! Chef and TV personality Guy Fieri says it best, “Cooking with kids is not just about ingredients, recipes and cooking. It’s about harnessing imagination, empowerment and creativity.” Cooking is a life skill.

2. Explore with food. Talk to the farmers at the local farmers’ market. Take the kids grocery shopping to see the variety of produce available all year long. Grow your own veggies. Plan a family outing at a pick-your-own berry or apple farm. Spend a day at the Royal Agricultural Winter Fair. Watch cooking shows together (MasterChef Junior, anyone?)!

3. Make a family cookbook. Go online, look at recipe apps, dust off your cookbooks and magazines. Try new foods and flavours. Put your favourites into a family cookbook – what a perfect holiday gift for friends and family!

4. Sign the Ontario Home Economics Association petition which urges the government of Ontario to make at least one food and nutrition course compulsory in high school. In Japan, cooking classes are mandatory in grades 5 to 12 – and could it be a coincidence that the Japanese have one of the lowest rates of obesity?

5. Sign up for Jamie’s Food Revolution. Starting at 10 am BST (UK time) or 5 am EST on Friday, May 20, watch live videos on Jamie’s Facebook page where you’ll see him dishing up advice and starring in cooking videos.

7 Cooking Hacks to Cut the Sodium

Posted on May 17, 2016

Lemon basil garlic

Most of us are eating too much sodium, which can lead to hypertension (high blood pressure). In fact, the average adult has a 90% chance of developing hypertension which is itself the number one risk factor for stroke and a major risk factor for heart disease. Swapping out the sodium can help.

I had a chance to chat with Shelley Martin, President and CEO of Nestlé Canada who recently announced that the company has achieved a 10% reduction in sodium across its product portfolio (by volume) such as pizzas and frozen meals. “We want to support people in the foods they love to eat by making them as great tasting and nutritious as they can be,” said Martin. For some products, the sodium content was simply reduced, while for other products, the spice mix was also tweaked.

I applaud food industry initiatives like this to help Canadians eat better. Your own habits can also make a big difference. Here’s what you can do at home, at the grocery store, and when eating out:

1. Cook from scratch. Dig out your apron and make a delicious meal from scratch using fresh, wholesome ingredients. If a recipe calls for salt, consider using less.

2. Play with herbs, spices and citrus. Basil pairs perfectly with tomatoes and pasta. Curry adds a hint of heat to meat, poultry, soups and stews. A little bit of garlic and onion goes a long way. And a splash of fresh lemon or lime juice instantly perks up any dish!

3. Rinse canned beans. I love cooking with canned beans because they’re super convenient and easy on the budget. A quick rinse helps to wash away some of the sodium that may have been added.

4. Go easy on the bottled sauces such as ketchup, BBQ sauce and soy sauce. I grew up on Chinese food, so soy sauce, hoisin sauce and oyster sauce were our go-to flavourings. Today, lower sodium soy sauce is our pantry staple. Sometimes, I dilute the sauces with water too.

5. Read and compare food labels. Choose the brands that have less sodium. From canned fish to frozen entrées to pasta sauces – you may be surprised to see the range of sodium found in different foods!

6. Order smaller portions when eating out. Just think – if you split an entrée with a friend, then you’re also splitting the calories and sodium content. It’s win-win. Ask for sauces and dressings on the side too if possible.

7. Give your taste buds a chance to adjust. We all need some sodium for good health. The idea is to gradually swap out the sodium so in time, you’ll retrain your taste buds and savour the wonderful flavours that food has to offer. Your heart will thank you!

Happy Nutrition Month – Who Wants Some Crickets?

Posted on March 14, 2016

03 - Nutrition Month pledge image
Every March, dietitians across the country celebrate the joy of good nutrition and healthy eating! This year’s Nutrition Month theme focuses on taking a 100 meal journey and making small changes at each meal to build better eating habits.

I started by pledging to take a 100 Meal Journey. Throughout the month, I’m aiming to try new recipes and new foods, and generally be a bit more adventurous with my foods. And that’s when I found them – chocolate covered crickets – just $5.99 for a small pack! I must have been feeling brave at the time because I also bought a pack of the barbecued crickets too. Why crickets? With growing concern for the environment and sustainable eating, crickets provide protein, iron, magnesium and zinc, and produce little CO2 and methane gas.

crickets

To help bolster my confidence to try these little critters, I tweeted about them, looking for some virtual support. One of my friends replied, “Gross! Anyone who wants to try crickets needs to get a life!” OK, so not a whole lot of love there!

Another follower replied, “We eat crickets all the time where I come from.” I could hear my self-talk, “That’s right Sue, you can do this, crickets are no biggie!”

My dietitian buddy out in Winnipeg told me that she used to feed crickets to Harry, the family’s pet tarantula. (I tried hard to not compare myself to Harry, or maybe it’s name was “Hairy”?) And then a few of my other dietitian colleagues inquired, “So, how did they taste?” One of my colleagues in fact confessed that she had actually (knowingly) tried deep fried lamb testicles! OK, without a doubt, she’s got one up on me in the food adventure department!

So, with a glass of red wine handy and a plate of my chocolate covered crickets, I gave them a try….and….watch my reaction!

If you haven’t yet signed up for the 100 Meal Journey Pledge, it’s not too late – just sign up here and join the thousands of Canadians who are eating their way to better health, one meal at a time! Pledge to eat more fruits and veggies! Try a recipe from a new cookbook! Or experiment with a different spice. Crickets are totally optional!!

Celebrate Mindful Eating Day!

Posted on January 27, 2016

c_salad

The Centre for Mindful Eating has declared January 28, 2106 as the first international Mindful Eating Day!

According to the Centre, mindful eating is:
– Allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom
– Using all your senses in choosing to eat food that is both satisfying to you and nourishing to your body
– Acknowledging responses to food (likes, dislikes or neutral) without judgment
– Becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating

Here are my tips for eating mindfully today and every day!
1. Listen to your hunger cues. We’ve all turned to food when we were feeling stressed, bored, lonely or upset. Mindful eating encourages us to ask ourselves if we are truly hungry before we automatically reach for a snack or meal.
2. Listen to your fullness cues. My general rule of thumb is to eat until you’re about 80% full. What does 80% feel like? Well, you’re not stuffed and you don’t have to loosen your belt. But at the same time, you’re not hungry anymore.
3. Eat with all of your senses. Can you taste the natural sweetness of those roasted carrots, or the hint of ginger in the butternut squash soup? Savour the flavours, colours, sounds and textures of every meal.
4. Plate it. Put your food on a plate or in a bowl, even if it’s two cookies or a handful of grapes. That way, you’ll have a good sense of your portions which is tricky to do if you’re eating straight out of the cookie bag.
5. Take your time and enjoy! Eating is one of life’s greatest joys, so don’t rush it. Sit down, relax and enjoy each bite!

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