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Watermelon Salad

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Watermelon Salad

Watermelon Salad

You can't have a picnic without watermelon! This Watermelon Salad is so flavourful and refreshing - enjoy!
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Course Salad

Ingredients
  

Salad

  • 1/2 small watermelon, peeled and cut into cubes
  • 1/2 cup crumbled feta cheese (or more if you'd like)
  • 1/4 cup fresh mint leaves, chopped

Dressing

  • 2 Tbsp lime juice
  • 1-2 Tbsp honey
  • 1 Tbsp olive oil

Instructions
 

  • Add watermelon pieces to a large bowl. Sprinkle in feta cheese and mint.
  • In a small bowl or jar, whisk together the dressing ingredients.
  • Drizzle dressing over salad and gently toss.
Keyword Picnic, Picnic recipes, Picnic salads, Salads, summer recipes, Watermelon, Watermelon Salad

Chicken Quinoa Salad

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Chicken Quinoa Salad in a white bowl with 2 small white side plates

Chicken Quinoa Salad

The peppery arugula blends wonderfully with the quinoa and chicken for a delicious salad! The salad measurements are flexibile - use more or less, depending on what you have!
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Course Dinner, Main Course, Salad
Cuisine Mediterranean

Ingredients
  

Salad

  • 2 cups cooked quinoa (about 1 cup uncooked quinoa, and cook according to package directions)
  • 2 cups arugula
  • 1-2 cups cooked chicken (or search for my recipe for Mediterranean Chicken Kebabs)
  • 1/2 cup red onion, finely sliced
  • 1 cup cucumber, diced
  • 1 cup red pepper, diced

Dressing

  • 2 Tbsp olive oil
  • 2 Tbsp cider vinegar
  • 1 garlic clove, minced
  • 1 Tbsp lemon juice
  • 1/2 tsp dried oregano
  • 1/4 tsp pepper

Instructions
 

  • Add cooked quinoa and salad ingredients into a large bowl.
  • In a small bowl, whisk together salad dressing ingredients.
  • Drizzle dressing over salad and toss gently to coat.
Keyword arugula, avocado salad, Chicken kebabs, Mediterranean Chicken Kebabs, quinoa

Butternut Squash & Quinoa Salad

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A salad platter filled with salad that includes butternut squash, tomatoes, quinoa, arugula and cheese cubes.

Butternut Squash & Quinoa Salad

Hands down, quinoa is one of my favourite grains! The natural sweetness from the roasted butternut squash pairs so well with the peppery arugula.
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Course Salad

Ingredients
  

  • 3 cups chopped butternut squash (about 1 small or 1/2 medium sized squash)
  • 2 tbsp canola oil
  • 1 tsp dried thyme
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 cups cooked quinoa
  • 2 cups arugula (or other leafy green)
  • 1 container (255 g) grape tomatoes, quartered
  • 1 cup diced firm Ontario cheese

Salad dressing

  • 2 tbsp olive oil
  • 2 tbsp cider vinegar
  • 1 garlic clove, minced (optional)
  • 1 tbsp lemon juice
  • 1/2 tsp dried oregano
  • 1/4 tsp pepper

Instructions
 

  • Preheat oven to 400 F.
  • In a large bowl, toss butternut squash with oil, thyme, salt and pepper. Spread onto parchment-paper lined baking sheet. Roast for about 30 minutes or until tender and golden.
  • Add cooked quinoa to salad platter. Add arugula, roasted butternut squash, tomatoes and cheese. Toss.
  • In a small bowl, whisk together salad dressing ingredients. Drizzle dressing over salad when ready to serve.
Keyword butternut squash, quinoa, Salad

Black Bean, Corn & Avocado Salad

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Bean, corn and avocado salad in a large white platter

Black Bean, Corn and Avocado Salad

Take one can of black beans and dress it up with corn, tomatoes, and creamy avocado. The lime juice vinaigrette and cilantro give this vibrant salad a fantastic fresh flavour.
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Prep Time 10 minutes
Cook Time 0 minutes
Course Salad
Cuisine Vegan, Vegetarian

Ingredients
  

Salad

  • 1 can (19oz/540mL) black beans, drained and rinsed
  • 1 cup corn (fresh, canned or frozen thawed)
  • 1 cup cherry tomatoes (quartered)
  • 1/2 small red onion, diced
  • 1 avocado, diced
  • 1/2 cup cilantro, roughly chopped Add more cilantro if you like!

Dressing

  • 1/3 cup lime juice (about 2 limes)
  • 3 tbsp olive oil
  • 1 clove garlic, minced
  • 1/4 tsp sugar
  • 1/4 tsp salt

Instructions
 

  • Gently toss salad ingredients ina large serving bowl.
  • Whisk dressing ingredients in a small bowl.
  • Pour the dressing over the bean salad and toss to coat.
Keyword avocado, avocado salad, bean salad, Black Bean, Corn & Avocado Salad, black beans, corn, lime, quinoa and beet salad, summer salad

Summertime Eating Tips – from a Dietitian who LOVES dessert!

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Collage of fresh summer produce including peaches, lettuce, cherries and red peppers

 

 

 

 

 

 

 

 

 

 

 

 

Helloooo Summer!

Who’s ready to fire up the BBQ and enjoy all the glorious seasonal produce? As an award-winning dietitian and daughter of a chef, I’m first in line for delicious, wholesome food – and yes, that includes dessert!

Here are my 4 tips for guilt-free summertime eating, with inspiring recipe ideas from my friends Nik and Carol over at Weekend at the Cottage!

1. Colour it up!

Think of fruits and veggies as Mother Nature’s superheroes – not only are they rich in vitamins and minerals, but they’re also filled with different disease-fighting plant-nutrients also called ‘phyto-nutrients’.

Tomatoes and watermelon for example, are packed with lycopene – it’s what gives these foods a red pigment. Lycopene may help lower your risk for heart disease and prostate cancer. Orange coloured produce such as carrots, cantaloupe, peaches and apricots contain carotenoids like beta-carotene to support your vision and reduces your risk for heart disease and some types of cancer.

Love blueberries? Me too! They contain a special plant nutrient called anthocyanins that are linked to healthy aging and brain health. And what about spinach, kale and Swiss chard? Well, all those leafy greens are packed with lutein, a special antioxidant that lowers your chances of developing age-related macular degeneration.

Dietitian Sue’s tip: At every meal, fill half your plate or bowl with colourful fruits and veggies. Salads are an easy way to get in those colours. Try this Tomato Avocado Salad or Chopped Kale Salad.

 2. Pick your protein

What’s calling your name? Burgers, ribs, poultry, tofu, shrimp?

Pick a protein at every meal. Protein helps you feel alert and full for longer. As part of a meal, protein also slows down the digestion of carbohydrates. This gives you a slow, steady rise in blood sugar levels which is beneficial for anyone with prediabetes or diabetes.

Dietitian Sue’s Tip: Choose lean proteins more often. One of my family faves are Mediterranean Chicken Kebabs and you could swap out the chicken for pork or cubes of firm tofu. For a smart protein choice that’s packed with heart-healthy omega-3 fats, aim for two fish meals a week – like Nik’s Grilled Salmon Burgers and Barbecued Salmon.

3. Find the fibre

We need 25-38 grams of fibre a day. But guess what? Most of us are only getting half that amount. Soluble fibre, found in strawberries, oatmeal and apples play a role in keeping our blood cholesterol levels healthy. Insoluble fibre, found in beans, bran and broccoli, help to keep us regular.

Dietitian Sue’s Tip: If you’re filling half your plate or bowl with fruit and veggies, then you’re already off to a great start! Try Granola or a high fibre breakfast cereal that contains at least 4 grams of fibre per serving. Check out my TV interview ‘Simple Ways to Boost Your Fibre’ for easy ways to pump up the fibre in a day’s worth of meals.

4. Make room for dessert

 I love dessert…as in, I eat dessert every night! For me, it’s really the best part of the meal! Sometimes, dessert is a bowl of fresh fruit salad or a few slices of ice cold watermelon. And sometimes, it’s Peach Cobbler or French vanilla ice cream on a waffle cone or a slice of gluten-free Chickpea Chocolate Cake. Whatever you choose for dessert, dig in and enjoy!

Dietitian Sue’s Tip: Let go of the ‘good food’ versus ‘bad food’ thinking. Give yourself permission to enjoy all foods in moderation without any guilt. Food is joy, and eating together with family / friends is always a celebration!

What recipes are you most excited to try? Let me know in the comments. Happy summer, everyone!

 

Peach & Tomato Summer Salad

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white bowl with salad made from diced peaches and diced tomatoes, garnished with basil leaves

Celebrate Food Day Canada on August 1st with delicious, local peaches and nectarines! Prep time: 5 minutes

Peach & Tomato Summer Salad

Ingredients

2 peaches or nectarines (leave the skins on)

10 cherry / grape tomatoes or 1 small tomato

1 Tbsp balsamic vinegar

1 Tbsp olive oil

Salt / pepper to taste

Fresh basil leaves for garnish

Directions

Dice the peaches and have the cherry tomatoes. Toss gently with balsamic vinegar and olive oil. Add salt / pepper if desired. Garnish with fresh basil leaves.

Makes 2 small servings

Lentil Watermelon Summer Salad

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Lentil Watermelon Salad

Watermelon is one of my go-to fruits for the summer! Team it up with some lentils, feta cheese and mint – and you’ve got a beautiful, refreshing, protein-packed salad!

Here’s the Lentil Watermelon Salad that I featured on my TV interview with CHCH Morning Live.

Ingredients
6 cups 1-inch cubed watermelon
1 1/2 cups cooked black lentils (puy or Beluga)
1/4 cup crumbled feta cheese
10 fresh mint leaves, finely sliced
1/4 cup extra virgin olive oil
2 tablespoon white wine or champagne vinegar
salt and pepper

Instructions
1. In a large salad bowl, combine the watermelon, lentils, half of the feta and half of the mint.
2. In a small container, whisk together the olive oil and vinegar. Season with salt and pepper to taste.
3. Pour olive oil mixture over the watermelon mixture. Toss gently to combine.
4. Top with remaining feta and mint before serving.

Makes 8 servings.
Recipe source: www.pulses.org

Veggies Made Easy

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eggplant pizza 1

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! 

Watch my TV interview clip.

Sue Kelsey nutrition month veggies

Creamy Apple and Shaved Brussels Sprouts Slaw Salad

BrusselsSproutSalad

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

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

eggplant pizza 3

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

5 Ways to Up Your Protein

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sue-kelsey-1

Want to build those muscles? For optimal muscle protein synthesis, aim to have 20-30 grams of protein at every meal. For most of us, this means pumping up the protein at breakfast and dialing down the protein at dinner time.

Watch my TV interview to see if you’re getting enough protein at every meal.

Here are 5 easy ideas to help you get enough.

1. Egg Sandwich – Start with 2 large eggs and add 2 T of grated cheese. Whip up some scrambled eggs or an omelet with veggies. Roll it up in a whole wheat tortilla. 20 grams of protein.

2. Greek Yogurt Smoothie – Make your favourite smoothie with 1 cup of Greek yogurt. Easy! 20 grams of protein.

3. Soup and Sandwich – Warm up to a bowl of minestrone soup and 1/2 veggie sandwich. For the sandwich, try Canadiana Rustic Bean Bread (made by Country Harvest) with with 2 T hummus and your favourite fresh veggies. Add a slice of cheese to the sandwich or add 3/4 cup Greek yogurt for dessert. 30 grams of protein.

4. Super Salad – Fill at least half your plate with leafy salad greens and colourful veggies. Top it with 3 ounces of cooked lean meat (about the size of a deck of cards). 20 grams of protein

5. Protein Power – Grab a handful of nuts and team it up with a latte made with 1 cup of milk or fortified soy beverage. 20 grams of protein.

Asian Pork Tenderloin

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Pork tenderloin recipe
Flavourful and tender, you’ll love this on its own, in a Bánh Mì or in a Cuban-style sandwich.

Directions
2 pork tenderloins (about ¾ – 1 lb each)
¼ cup light soy sauce
2 Tbsp brown sugar
2 Tbsp Dijon or honey mustard
2 Tbsp sesame oil
2 cloves garlic, minced
salt and pepper to taste

Directions
1. Trim off the silver skin on the pork tenderloin.
2. In a small bowl, make the marinade: whisk together the soy sauce, sugar, mustard, oil, garlic, salt and pepper.
3. Place the pork tenderloin in a large re-sealable plastic bag and pour in the marinade. Seal the bag and refrigerate for at least 2 hours or ideally overnight, turning the bag occasionally so that the pork is all coated.
4. Preheat oven to 375°F.
5. Transfer the pork tenderloin to a foil-lined baking dish.
6. Cook in preheated oven for 35-45 minutes or until a thermometer inserted into the centre reads 160°F.
7. Let stand 5-10 minutes before slicing.
8. Pour any remaining marinade into a small saucepan and bring to a boil. Drizzle over pork slices. Serve with green a green salad.
9. Use leftovers to make a Bánh Mì sandwich or a Cuban-style sandwich (see recipes below).

Makes 4-6 servings

Bánh Mì Sandwich
Slice a piece of French baguette lengthwise. Spread mayonnaise on each half of the bread. Add leftover pork slices, julienned cucumbers, julienned pickled carrots*, cilantro and a few slices of jalapeño pepper.

*To make Pickled Carrots: Combine ¼ cup white vinegar (or rice vinegar or cider vinegar) and ¼ cup white sugar in a small saucepan over medium heat. When the sugar has dissolved, remove from heat and stir in the carrots. Let the carrots stand for at least 30 minutes or overnight so that carrots soften. Drain well before adding to sandwich.


Cuban-style Sandwich
Slice a Panini roll lengthwise. Spread butter on the outside of each half. Spread mustard on the inside of each half. Add leftover pork slices, Swiss or provolone cheese and a few thin slices of pickles. Place sandwich in a heated Panini grill or sandwich press. Grill the sandwich until cheese has melted.

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