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4 trends that will change what we eat in 2021

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White cloth grocery bag filled with items including baguette, lettuce, red pepper and carrot.

 

 

 

 

 

 

 

 

 

 

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]

 

Grocery Tips during COVID-19

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small images of a person, grocery cart, strawberry and hand to accompany the overlay text of tips

Here’s an easy summary of tips for grocery shopping during the COVID crisis.

The great debate – should you wipe food packages and containers?

Some health professionals are saying yes, while others are saying no. According to the National Institutes of Health, coronavirus can survive on food packages for 24 hours (cardboard) or up to 2 or 3 days (plastic and stainless steel). At the same time, there is no evidence that COVID-19 is transmitted through food or food packaging. So what should you do?

Personally, I’m buying groceries and cooking for elderly family members. So as a precaution, I’ve decided to wipe down packaged goods with a sanitizing solution (1 tsp bleach + 3 cups water).

The key messages to lower your chances of getting COVID-19 are:  Wash your hands often. Don’t touch your face. And keep your distance.

Stay safe, stay strong everyone!

Food Innovation Winners at the SIAL 2019 Show

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One of my favourite food shows is SIAL – it’s the premier event for food innovation and food inspiration. Here are just a few highlights from this year’s event in Toronto.


Winners of the SIAL Innovation Contest
It’s always exciting to see the winners unveiled at this 12th annual international competition. This year’s three grand-prize winners are:

• GOLD Grand Prize – Vegan Keto Buns by Unbun Keto Foods: Described as 100% plant-based, these buns are made with almond flour, pumpkin seed protein powder, coconut flour, psyllium husk, flax meal and chia seed meal. According to the company’s website, the buns are gluten-free, vegan, keto, grain-free, starch-free and paleo. Each bun (87g) contains 260 calories, 18 g fat, 2 g saturated fat, 14 g carbohydrates, 11 g fibre, 1 g sugars, 11 g protein and 370 mg sodium.

• SILVER Prize – Yummy Doh Raw Cookie Dough: It’s exactly what it’s says it is – a vegan cookie dough that is safe to eat raw (there’s no egg product) and can also be baked into cookies. Made with heat treated enriched wheat flour, a 2 Tablespoon serving contains 120 calories, 6 g fat, 1 g saturated fat, 16 g carbohydrates, 1 g fibre, 8 g sugars, 1 g protein and 120 mg sodium.

• Bronze prize – ICE Oat-based Coffee: This innovation is an oat-based coffee drink that’s made from oats and cold pressed sunflower oil. It’s marketed as a dairy-free, vegan drink for coffee lovers. The cylinder-shaped cardboard package is cool! In 100 mL, the nutritional profile is 54 calories, 1.2 g fat, 9.6 g carbohydrates, 4.8 g sugars, 0.2 g fibre, 1.1 g protein, 74 mg caffeine per can.

• Hopeful Prize – Partake Pale Ale-Craft Non-Alcoholic Beer: This new award recognizes food startups. Made with water, barley, hops and yeast, and 0.3% ABV, the beer contains 10 calories per 355 ml can.

Canadian Plate Challenge
New to SIAL this year was a culinary competition hosted by the University of Guelph’s Arrell Food Institute. Four chefs from across the country were challenged to create a healthy, sustainable dish that “tastes like Canada”, using 13 ingredients from each province and territory. The competing chefs were:
– Andrea Carlson of Burdock and Co. in Vancouver, British Columbia
– Laura Maxwell of Le Sélect Bistro in Toronto, Ontario
– Josh Crowe of Monkland Taverne in Montreal, Quebec
– Pierre Richard of Little Louis’ Oyster Bar in Moncton, New Brunswick

And the winner is…Pierre Richard for a twist on his traditional chowder. Using a variety of ingredients like dried morel mushrooms from the Yukon and snow crab from Newfoundland and Labrador, Pierre plated the dish with a bannock-inspired tuile and a pour over ‘Ocean Nage’ intended to represent the coming tide of The Bay of Fundy.

Congratulations to all of the winners!

Written by: Sue Mah, Registered Dietitian & Founder, Nutrition Solutions Inc.

[Images: SIAL Canada]

The NEW Canada’s Food Guide is here!

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Plate

Today, Federal Minister of Health, Ginette Petitapas Taylor launched the new Canada’s Food Guide. The new Food Guide takes a modern approach to communicating guidance to consumers, health professionals and policy makers. This first suite of resources includes a document Canada’s Dietary Guidelines for Health Professionals and Policy Makers, as well as a Food Guide Snapshot.

Here’s just a sampling of what’s new in the Food Guide:

1. Positive key messages for Canadians in a modern format. Key messages are: Eat well. Live well. Eat a variety of healthy foods each day. The new Food Guide delivers healthy eating information in a mobile-friendly web application.

2. Beyond food. Healthy eating is more than the foods you eat. The new Food Guide offers advice on what to eat, what not to eat, and how to eat. Tips include cooking more often, eating meals with others, being mindful of your eating habits, enjoying your food, limiting foods high in sodium, sugars or saturated fat, using food labels, and being aware of food marketing.

3. Food groupings instead of food groups. Bye bye rainbow and the four food groups. A healthy meal is comprised of a variety of foods from three key food groupings: vegetables and fruit; whole grains; and protein foods. These foods should be consumed regularly.

4. Proportions not portions. There are no recommended servings to eat or serving sizes of food. A plate snapshot of the Food Guide gives at-a-glance information on what to eat. In the plate snapshot, 1/2 the plate is filled with vegetables and fruits; ¼ of the plate is comprised of whole grains; and ¼ of the plate is made up of protein foods.

5. Water is the beverage of choice. To help Canadians stay hydrated without adding calories to the diet, water is recommended. Alcoholic beverages are also flagged as potentially adding calories with little to no nutritive value.

The suite of online resources replaces the old “all-in-one” version of the previous Food Guides. More information and recipes are available from Health Canada. Additional consumer resources are expected to be released later this year.

Read about my chat with Canada’s Minister of Health, Ginette Petitpas Taylor about the new Food Guide.

Sue + Minister of Health Ginette Jan 23 2019 - 1

Dietitians are experts in translating the science of nutrition into practical healthy living messages for Canadians. Contact me for more a presentation or workshop about the new Canada’s Food Guide.

Written by: Sue Mah, MHSc, RD, PHEc – Founder & President, Nutrition Solutions Inc.

Unlock the Potential of Food – here’s what FOOD can do for YOU!

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Unlock potential of food

As dietitians, we are passionate about the potential of food and its connection to health! For March – Nutrition Month, and all year long, celebrate these benefits of delicious, wholesome, nourishing food.

Food can FUEL your body and mind. According to the Dietitians of Canada, almost half of Canadians say that eating a balanced diet is challenging for them because they are so busy, and nearly 30% turn to snacks to stay fuelled. The right food choices will not only energize you but also maximize your creativity and productivity! For a healthy snack, we love combining produce with protein – try egg and avocado toast, peanut butter on apple slices, or tuna with veggie sticks. Work with me to create wellness foodservice menus or to build a positive nutrition workplace environment.

Food can help kids DISCOVER healthy eating. Did you know that 38% of parents rarely or never let their child prepare a meal or snack? Let’s get kids in the kitchen! Kids are more likely to eat what they’ve made, so take the opportunity to help kids discover and be adventurous with food. Find a recipe that you can make together. Try new foods and flavours. Shop for groceries together too.

Food can PREVENT health problems. Healthy eating, being active and living smoke-free together can prevent about 80% of premature stroke and heart disease. There are many different “diets” or “eating patterns” such as the Mediterranean Diet, the DASH diet and the MIND diet. Find out more about these diets at my upcoming 11th annual Nutrition for NON-Nutritionists course on April 18th. We’ll look beyond the fad diets and gimmicks to deliver reliable, life-changing advice.

Food can HEAL. Dietitians believe in and understand the potential of food to help you heal and feel your best. Work with a dietitian to heal during illness and enhance your health. As the trusted food and nutrition experts, dietitians can help you: manage your blood sugar levels, lower your blood pressure, lower your blood cholesterol, manage the side effects of cancer care treatments, navigate a gluten-free diet, reach / maintain a healthy weight, and stay nourished when eating/swallowing is a challenge.

Food can BRING US TOGETHER. Eating together has benefits for everyone! Children who eat with their families tend to eat more veggies and fruit, consume fewer less sugar-sweetened drinks, have better academic performance, are at a lower risk for being overweight and have a lower chance of developing eating disorders. Teens who eat with their families get better grades and are less likely to smoke, use drugs or alcohol, or engage in serious fights. Adults who eat with friends and family eat more vegetables and fruit, drink less pop and have a healthier weight. Older adults who eat as part of a group setting have better overall nutrient intakes and lower rates of malnutrition. Whether it’s breakfast, brunch, lunch, dinner, snack or yes, even dessert – take time to sit down and enjoy food in the company of others!

5 Heart Healthy (and Affordable) Kitchen Gadgets

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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!

Sue spiralizer

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!

steamer crop


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.

herb scissors

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.

zester grater

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.

spiralizer

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.

sheet pan

8 Food & Nutrition Trends to Watch in 2018

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Trends 2018

I’ve been keeping up with trends reports from around the world! Here’s what food and nutrition experts are predicting for 2018.

1. Fermented Foods. In a recent survey of 2,500 dietitians fermented foods are predicted to be one of the top trends for 2018. A source of the good, probiotic bacteria, fermented foods include yogurt, kimchi, sauerkraut, kefir, kombucha, miso and natto. (Today’s Dietitian)

2. New and Improved Canada’s Food Guide. It’s been a decade since the last national food guide. With the much anticipated launch of the new Food Guide this year, we can expect to see messaging around not just what to eat, but also how to eat. (Dietitians Sue Mah & Lucia Weiler)

3. Hello Leftovers, Goodbye Food Waste. Canadians will continue to think about how their food choices can reduce food waste. Consumer strategies include a revival in the use of leftovers, right-size portioning and GIY (Grow It Yourself). (Loblaw Food Council)

4. Mindful Choices. Today’s consumers are thoughtful, mindful and conscious about making responsible food choices. They want to understand what is in their food and how it was produced in order to make informed decisions for their health, sustainability and ethical issues. (Innova Market Insights)

5. Rising Food Prices. The price of vegetables and the price of food purchased at restaurants will each rise 4-6% this year. Climate patterns are driving vegetable prices up. The average family of four in Canada will pay $348 more this year on food to a total of $11,948, and 59% of that budget will be spent on dining out. (Canada’s Food Price Report 2018)

6. Micro-markets for Food. As consumers are learning more about food, they are looking for more specialized, individualized choices that align with their personal values whether it be nutritional profile (fat, sugar, sodium, calories), location of production or antibiotic use. This is driving the development of micro-markets for specialized products. (Food Focus 2018)

7. Technofoodology. By the year 2020, there will be 24 billion internet-connected devices installed globally – that’s about 3 devices for every human on earth! This IoT (Internet of Things) revolution is changing the way we purchase, receive and interact with our food. There will be continued expansion of resources including Alexa, Google Home, “click and collect” online grocery shopping, as well as delivery of restaurant meals and meal kits. (Business Insider, Supermarket Guru)

8. Food Blockchain Revolution. Thanks to the Bitcoin, blockchain technology is taking off as a novel way for the agri-food business to record and disclose transactions in an open virtual space across the entire supply chain. From farmer to processor to packer to distributor to packaged goods maker to retailer to food service operator to exporter, blockchain technology brings a new level of transparency and information sharing. For example, in the event of a food safety recall, specific products can be traced easily and quickly. (Ketchum Food Forecast)

Choline – The Forgotten Nutrient

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Egg cracked

There’s a growing buzz about choline and for good reason. Choline is essential for a healthy pregnancy and healthy brain development at all ages. And while choline was officially recognized as an essential nutrient in 1998, it’s only recently been added to the list of nutrients which can be voluntarily disclosed on Nutrition Facts Tables in both Canada and the USA.

Health Benefits of Choline
One of the main roles of choline is to produce a specific neurotransmitter called acetylcholine which plays a crucial role in sending messages from your brain to your muscles. During pregnancy, choline helps prevent the development of neural tube defects in the growing baby. Choline also helps to move fat out of your liver, which can prevent nonalcoholic fatty liver disease. According to the National Institutes of Health, there may be a link between choline and better cognitive function and memory as we age. Ongoing research is exploring the connection between choline and heart health too.

How Much Choline Do You Need
The amount of choline needed depends on your age. High intakes of choline from supplements can cause a fishy body odour, vomiting, excessive sweating and salivation, low blood pressure as well as potential heart and liver problems.

choline DRI chart


Food Sources of Choline
Our bodies produce small amounts of choline, but not enough to meet our daily needs. Liver, eggs (more specifically, egg yolks), meat and tofu are among the best food sources of choline.

choline food sources 3

Strawberry Santas

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Strawberry Santas

Just in time for the holidays! These cuties are super simple to make and sure to put a smile on everyone’s face!

Ingredients
20 fresh strawberries
½ cup whipping cream
¼ cup icing sugar (more if you’d like it sweeter; less if you’d like it less sweet)
40 mini chocolate chips

Directions
1. Slice the stem off each strawberry so that you have a flat bottom. Turn the strawberry point side up. The wide side of the strawberry faces down and is the base of the Strawberry Santa.
2. Slice the pointed tip of each strawberry (about the top 1/3 of the strawberry). This piece will be the hat.
3. Use a small piece of paper towel to dab off the flat ends of each strawberry piece. This will help the icing stay on.
4. In a medium bowl, beat the whipping cream and icing sugar.
5. Using a piping bag* with a round tip, pipe a swirl of the icing onto the base of the Strawberry Santa. Gently place the hat on top. Pipe a tiny pompom on the tip of the hat.
6. Add two mini chocolate chips for the eyes.

*If you don’t have a piping bag, simply scoop the icing into a plastic re-sealable bag and cut off a small corner of the bag.

Makes 20 Strawberry Santas

New Product Spotlight – PC Lentil & Bean Bites

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Sue and Executive Chef Michelle Pennock

Sue and Executive Chef Michelle Pennock

Last month, I had the fantastic opportunity to taste test some of the new PC (President’s Choice) Blue Menu products in their test kitchen. And wow, was I ever impressed!

PC Blue Menu is known for their innovative, easy and convenient products. One of my favourites was Lentil & Bean Bites – delicious vegetarian meatballs! They’re made with brown rice, lentils, red beans, black beans, part-skim Mozzarella cheese, quinoa and shawarma seasoning. Looking at the nutrition information, these Lentil & Bean Bites are a source of both fibre and omega-3 fats. Plus a serving of 3 bites contains 140 calorie, 6 grams of fat, 5 grams of protein and no sugar. Pop them in the oven at 400°F for 12 minutes and they’re ready!

Executive Chef Michelle Pennock served the Lentil & Bean Bites in a Middle Eastern Mezze Platter with a colourful array of vegetables, herbed tahini and warm naan bread. Sure to be a crowd pleaser, this can be served as an appetizer or super-easy supper!

Middle Eastern Mezze Platter

Middle Eastern Mezze Platter

Middle Eastern Mezze Platter

Ingredients
6 carrots
5 tsp (25 mL) olive oil
2 tsp (10 mL) PC Black Label Harissa Spice Blend
4 cups (1 L) shredded red cabbage (about ¼ of a head)
3 tbsp (45 mL) fresh lemon juice
½ tsp (2 mL) freshly ground pepper
2 tbsp (25 mL) tahini
1 tbsp (15 mL) each chopped fresh cilantro, fresh mint and fresh parsley
1 pkg (400 g) frozen PC Blue Menu Lentil & Bean Bites
1 pkg (250 g) PC Blue Menu Naan Flatbreads (2 flatbreads)
1 pkg (227 g) PC Hummus Chickpea Dip and Spread
1 vine-ripened tomato, chopped
½ English cucumber, thinly sliced

Instructions
1. Preheat oven to 400°F (200°C). Arrange 1 oven rack in centre and 1 oven rack in lower third of oven.
2. Peel and trim carrots; halve crosswise. Cut larger pieces lengthwise in quarters and smaller pieces lengthwise in half. Toss together carrots, 1 tbsp oil and harissa in large bowl. Arrange in single layer on parchment paper-lined large baking sheet. Bake in lower third of oven, flipping carrots once, until tender and golden brown, about 30 minutes.
3. Meanwhile, toss together cabbage, 1 tbsp lemon juice, 1/4 tsp pepper and remaining 2 tsp oil in separate large bowl. Cover and refrigerate until needed.
4. Whisk together tahini, cilantro, mint, parsley, remaining 2 tbsp lemon juice, 1/4 tsp pepper and 2 tbsp water in small bowl until smooth. Set aside.
5. Arrange frozen bites in single layer on greased separate large baking sheet. Bake in centre of oven 5 to 6 minutes. Flip bites; bake in centre of oven 3 minutes. Push bites to 1 side of baking sheet. Arrange flatbreads in single layer on opposite side of sheet; sprinkle flatbreads lightly with water. Bake in centre of oven until bites and flatbreads are hot, 2 to 3 minutes.
6. Stack flatbreads on cutting board; cut into 6 wedges to make 12 pieces total. Arrange flatbreads, lentil bites, carrots, cabbage mixture, hummus, tomatoes and cucumber on large serving platter. Drizzle with tahini mixture.

Serves 6.
Recipe created by Executive Chef Michelle Pennock and reprinted with
permission.

PC Lentil and Bean Bites

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