November 27, 2011

“Celebrate Food From Field to Table”

Posted by tarard under Kootenay Food
Comments Off 

 

Do you know where that burger came from? The meat? The bun? The pickle? Unless you are polishing off a Hundred Mile burger from the Hume Hotel in Nelson, chances are you would be hard pressed to come up with an answer. March is nutrition month and this year’s theme is “Celebrating Food from Field to Table”. This fantastic theme encourages us to contemplate such questions and explore our personal relationship with where our food comes from.

Celebrating food from field to table can be difficult in a global food market. Which field was your food grown in, where, with what inputs and by whom? The global food system allows us to enjoy a wide variety of fresh fruits and vegetables year round, making nutrition powerhouses like avocadoes, olive oil and citrus fruits regular features on Canadian winter tables. But a global food system can leave us wondering about the origin of our food.

As consumers of food, we make choices every day that affect our health, the health of the environment, the health of the local economy and potentially the health and welfare of farm workers and food processors around the world.

So how do you figure out what you are eating, how it was grown and where it has come from? It’s complicated but here are a few ideas to help you take the guess work out of it.

Find out what is grown and produced locally and make a commitment to purchase those foods when in season. The Kootenays have a rich history of market gardening and fruit production. Local meat and farm eggs are also available. Plan to visit local markets and can, dry and freeze foods. Keep your eyes on local classified ads for locally grown and produced foods. When you buy food this way you can connect directly with the farmer and ask about their practices.

Look a little further. Creston farmers have grains and legumes such as oats, wheat, and lentils for sale and an abattoir where much of our local meat is processed. Grand Forks has a dairy. The Okanagan has different varieties of fruits that we don’t see in abundance here.

Think before you purchase your bread and grain products, your tofu and your dips and sauces. While the ingredients may still come from afar, many of these products are made here by local artisans. This is an opportunity to support local food producers who are our neighbours and whose earnings stay in our communities.

Get your hands in the dirt and learn to grow some of your own food. Need support? Take a course, connect with a friend or a neighbour, or join a community garden or a community supported farm. Castlegar and Rossland both have thriving community gardens where you can learn from others and share the work load. If you are not sure how to start, here are a few good websites to get you connected.

Kootenay Local Agriculture Society http://www.klasociety.org
Rossland REAL Food http://www.rosslandfood.com
Kootenay Food Strategy Society http://kootenayfood.ca

 

February 19, 2011

Chocolate Nut Zucchini Mini Muffins

Posted by tarard under Recipes
Comments Off 

These muffins also make great cupcakes. They are rich and moist and definately more cakey than most muffins I make. Top them with your favorite chocolate icing recipe and you have a decadent treat.

  • 3 eggs
  • 2/3 cup vegetable oil
  • 1 cup sugar
  • 4 cups grated zucchini
  • 2 teaspoons vanilla
  • 2 1/3 cup whole wheat flour
  • 2 teaspoons baking soda
  • 1/2 teaspoon baking powder
  • 1/2 cup cocoa
  • 2 teaspoons cinnamon
  • 1/2 cup chopped walnuts

 

Method

Preheat oven to 350 degrees. Lighlty greese your muffin tins.

In a small bowl, mix the dry ingredients, including nuts.

In a seperate, larger bowl, combine all of the wet ingredients including zucchini.

Add the dry ingredients to the wet ingredients and mix until just moist.

Spoon batter into muffin tins and bake until done (a toothpick comes out clean). Baking time will vary depending on the size of your muffins.

 

February 19, 2011

Nutrient Dense Lunch Ideas Your Child Will Love

Posted by tarard under Children's Nutrition
Comments Off 

It is no secret that well nourished children learn better, behave better, and feel better about themselves.  Here are some tips to pack your child a nutritious lunch that won’t come home in his back pack.

 

When packing your child’s lunch, remember that children are often rushed at lunch time and that the school eating environment is full of distractions. The best lunches contain a variety of kid approved nutrient dense choices that are easy to eat.

Involve your child in making lunch. Ask him if he would like his sandwich in a pita or on bread, if he would like trail mix or yogurt for a snack.  Get children to help make sandwiches, fill containers or portion out foods. The more pride and ownership your child feels over his lunch, the more likely he is to eat it.

Your child may not get the chance to get through everything you pack her for lunch so providing her with a variety of nutrient dense choices can give you peace of mind if something comes home uneaten. Instead of a whole sandwich, try a half a sandwich with a variety of snacky foods like cheese and crackers, veggies with a favorite dip, some melon cubes, some yogurt and some strawberries. If you bake try making mini whole grain muffins or homemade bars. Make a big batch then individually wrap them and put them in the freezer for easy grabbing.

 Foods that are high in protein and contain some fat keep kids full and will help them concentrate into the afternoon.  Pack sandwiches or wraps with protein. Think leftover lean meats, spreads like hummus, fish or cheese.  Trail mixes and nut butters are terrific snacks as they provide a mix of protein and fat and are great sources of lasting energy.

Remember that children will often happily eat the same snacks for months.  If there are fruits and vegetables that your child loves, pack them up.  If your child doesn’t usually eat the carrots you give him at home, he likely won’t eat them at school either.  Try fresh fruit skewers, veggies with a favourite dip, apple slices with cinnamon.  Remember to keep veggies and fruit easy to eat. It can take a long time to peel a stubborn orange.

 

 

September 6, 2010

Dark Green Goodness

Posted by tarard under Fruit and Vegetables
Comments Off 

When it comes to vegetables, it’s hard to top kale’s nutritional value. Kale is an excellent source of vitamin K, vitamin C and vitamin A. It is also a great source of the antioxidant lutein, which is thought to promote healthy eyes and lower the risk of macular degeneration.

 

Kale is green in more ways than one. Eating dark greens this time of year is an environmentally friendly choice as local gardens are overflowing and so is the Farmer’s Market. Reduce your food miles by buying your greens at the market or other businesses that make it a priority to support our local growers. Get them soon as this heat wave will soon bring an end to their season.

If you are not sure what to do with Kale, you are not alone! Kale varies a lot in texture from tender to tough. Small amounts of Kale are great finely chopped and added to a salad or a rice bowl. I like to make a recipe similar to Whitewater Cooks Glory Bowl and place the rice on top of finely chopped kale. The Kale adds a little crunch, a little flavour and good nutrients.

At this time of year, Kale plants tend to be mature and a little tougher. Try the leaves steamed, sautéed or simmered. Remove the tough stems, tear or chop the leaves into pieces and steam until bright green and tender (approximately ten minutes). Add your favourite dressing to flavour and serve as a side dish. Try it sautéed with garlic and onions and topped with lemon juice and a sprinkle of salt.

 

July 16, 2010

Choosing Healthy Cereal

Posted by tarard under Children's Nutrition, Whole Grains
Comments Off 

 

Kids love cereal and adults love quick easy and no fuss meals for their kids. Served with milk, or a milk alternate like fortified soy milk, cereal is a great way to get calcium and vitamin D. Choose a nutritious cereal, and it can also be a good source of fibre as well as vitamins and minerals like B vitamins, iron and zinc.

Unfortunately the least nutritious cereals on the market have the most nutrition claims, and are heavily marketed to kids. Even the ‘healthy looking’ cereals can be high in added sugar and salt, so it is important to read labels and choose wisely. 

  • Choose cereals that list whole grains as the first ingredient.
  • Focus on fiber. Look for cereals with 3 grams of fiber or more per serving.
  • Skip cereals that list sugar in the first 5 ingredients.
  • Less salt is better! Compare cereals and choose ones with the least amount of sodium
  • Try fun toppings like dried fruit, nuts and seeds, or frozen or fresh berries.
  •  Provide choice. Once you have identified which cereals are nutritious, let your child choose which one they would like to try. Kids are more likely to eat it if they pick it out themselves.

 

 

June 8, 2010

Keep Sports Drinks Off the Playing Field

Posted by tarard under Children's Nutrition
Comments Off 

Are your kids asking for sports drinks during activities? Drinks like Gatorade and Powerade start to make an appearance at kids sporting events as the weather heats up.

Sports drinks contain sugar and electrolytes and are formulated to keep blood sugar levels up and electrolytes replenished during intense, prolonged physical activity.  Meals and snacks and plenty of water will keep most children fueled up during regular sports like a soccer or softball practice.

On Game day, make sure you have water and nutritious, easy to grab snacks available. Water is all the fluid your child needs to keep hydrated if he is engaged in regular community sport. Snacks like cheese and crackers, fruit, yogurt, nuts and raisins give kids energy and provide valuable nutrition while replenishing electrolytes lost through sweat.

Save sports drinks for tournament day or a cross country race. If your child is engaged in endurance activities where he is active for over an hour, he may benefit from a sports drink to keep him fueled. Be careful not to confuse sports drinks with energy drinks which can contain large amounts of caffeine and can be dehydrating. An alternate to a commercial sports drink is to make your own out of 100 % fruit juice, mixed with water and a pinch of salt.

 

May 28, 2010

Eating Well Can Help Acne Symptoms

Posted by tarard under Children's Nutrition
Comments Off 

Acne isn’t caused by junk food but it can be aggravated by it. Greasy foods, salty foods, sugary foods and alcohol certainly do not help the body to reduce inflammation or tame the growth of bacteria in plugged follicles.

A nutrient dense diet can help your body’s immune system reduce inflammation and can help you experience clearer skin.

  • Adequate omega-6 and omega-3 essential fatty acids help reduce inflammation. 
  • Zinc supports immune function and wound healing.
  • Vitamins, C and E and the trace mineral selenium can help the body scavenge free radicals produced by the inflammatory process.  
  • Vitamin A is thought to play a role in the production of the skin’s oil.
  • B vitamins help hormonal regulation and also play a role in keeping skin healthy.

 

Get a good dose of all of these nutrients by enjoying a diet rich in dark coloured veggies and fruit, whole grains, fatty fish like salmon, raw nuts and seeds and low fat dairy.

If you are struggling to eat well, a multivitamin will help you meet your vitamins and mineral needs. If you suspect that a certain food aggravates your acne, try eliminating it from your diet for a few weeks and see if there is a difference in your acne symptoms.

 

May 5, 2010

Meatless Mexican

Posted by tarard under Protein, Recipes
Comments Off 

Moving toward a vegetarian diet is the most powerful food choice we can make to reduce climate change.  It is estimated that livestock production creates more greenhouse gasses than all forms of transport combined.

Nutritionally, eating a plant based diet is good for us too.  Plant based protein sources include beans and legumes, nuts, and seeds and grains. Vegetarians and vegans have lower rates of many diseases including obesity, heart disease, diabetes, colon cancer, and hypertension.

Here is an excellent recipe for a Mexican style meat substitute. Use it in tacos, burritos or for a taco salad. It freezes really well so make a double batch and then freeze in small containers.

 

Meatless Mexican

 

Ingredients

  • 1 cup finely chopped onion
  • 2 garlic cloves, minced
  • 1 tablespoon olive oil
  • 1 cup dried green or brown lentils, rinsed
  • 1 tablespoon chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 2 1/4 cups low sodium vegetable broth
  • 1 cup homemade or commercial salsa

 

Directions

  1. In a large saucepan, saute the onion and garlic in the oil until translucent. Add the lentils, chili powder, cumin and oregano and the broth and bring to a boil. Reduce the heat, cover and simmer for 30-35 minutes or until the lentils are well cooked. Uncover and mash lentils slightly.  Cook for another 10 minutes or until mixture is thickened, then stir in the salsa.
  2.  Spoon about 1/4 cup lentil mixture into a taco shell. Top with your favorite fixings: avocado, lettuce, tomato, green pepper, cheese and sour cream.
 

April 9, 2010

Women and Iron

Posted by tarard under Vitamins and Minerals
Comments Off 

Iron needs vary throughout a woman’s lifespan, but from the onset of menstruation, until menopause, women’s iron needs are significantly higher than men’s. Female endurance athletes, pregnant women, vegetarian women and vegetarian adolescents have the highest iron needs of all, and are at the highest risk for iron deficiency.

Iron is needed for the body to produce hemoglobin, a substance in red blood cells that enables them to carry oxygen. Iron deficiency can leave people feeling tired and weak.

There are two types of iron found in foods: heme and non-heme. Heme iron is derived from animal foods and is more easily absorbed than non-heme iron which comes from plant foods.

All meat, including seafood provides some heme iron which is easily absorbed by the body.  The best vegetarian sources of iron include pumpkin seeds, tofu, soy beans, lentils, red kidney beans, refried beans, blackstrap molasses, wheat germ, soy milks, chick peas and swiss chard.

Phytates and polyphenols from vegetables and tannins from tea can interfere with the absorption of non-heme iron. Make sure you don’t drink tea or coffee with meals, and load up on Vitamin C rich foods like oranges, berries, kiwi fruit, broccoli, peppers and tomatoes which help the body absorb non-heme iron.

Some people may benefit from iron supplements, but iron supplements are not recommended for everyone. Do not take iron supplements without consulting with your doctor.

 

March 30, 2010

How much sugar is too much sugar?

Posted by tarard under Diabetes
Comments Off 

 

According to the American Heart Association, the amount of sugar in just one can of Coke is more sugar than an average man or woman should ingest in a day.

A coke has 10 teaspoons of sugar in it. A teaspoon of sugar has 4 grams of sugar in it, so a coke has about 40 grams of sugar in it.

Added sugar is associated with obesity, heart disease and diabetes. You can use food labels to compare products and choose foods that are lower in added sugars. Read the nutrition facts table to see how many sugars are in a food, and then look at the ingredient list to see whether those sugars are naturally occurring, or have been added. Vegetables, fruits, and milk products contain naturally occurring sugars, so it is important to cross reference with the ingredient list to see what the source of the sugar is.

On the ingredient list, watch for words that end in “ose” such as glucose, fructose, sucrose, maltose, dextrose and galactose. Remember that ingredients are listed by weight from most to least, and different kinds of sugars count as different ingredients allowing savvy food producers to split up the weight of the sugars and list them lower on the list.

Other names for added sugars include corn syrup, honey, molasses, liquid sugar, and raw sugar. Be aware that manufacturers are using fruit juice as a sweetener. Grape juice concentrate and apple juice concentrate are made by cooking down the juices of the fruits until all that is left are the sugars. While these sugars are naturally occurring, they are far from in their natural state and behave just like other added sugars.

 

Next Page »

Follow

Get every new post delivered to your Inbox.