March 4, 2010

Eat Smart Meet Smart

Posted by tarard under Workplace Nutrition Tips
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Do you work hard to pack a healthy lunch only to arrive at work to find doughnuts in the staff room? You have plenty of food in your lunch, you don’t need to grab a doughnut but every time you walk by the door, there they are, calling to you with their delicious frosted tops.

If this is a common scenario at your workplace, you may want to take a few steps to help more fruit and veggies arrive in the staffroom. Research shows that even though we are armed with the knowledge of what to eat for good health, and have the best intentions to eat well, accessibility and cost both weigh heavily in our decision making process, making easy to grab, free doughnuts difficult to pass up.

Good food at the workplace makes good sense. The right food gives us energy so we can work better, be more productive and actually enjoy our work lives more. To this end, the Western and Northern Canadian Collaborative for Healthy Living has put out a guide called Eat Smart, Meet Smart to help employers provide healthy foods at meetings and events.

The Eat Smart Meet Smart guide is a go to guide made to help employers plan to offer nutritious foods at staff meetings and events. The guide offers practical advice like which foods are the healthiest options from each food group, how much food to serve at a meeting and how to talk to caterers about healthy options.

Nutritious foods at meetings can mean healthy leftovers in the staff room. Getting nutritious foods into meetings, however, often takes a passionate employee or a forward thinking employer. Next time you have a staff meeting, put food on the agenda. Many organizations are making policies around supporting healthy eating at the workplace. It doesn’t make good business sense to have staff nodding off after filling up on sugar, and it doesn’t take much planning to serve up wholesome nutritious foods that promote health.

Check out Eat Smart Meet Smart for yourself.  Share it with your colleagues and with your employer.

 

 

February 10, 2010

Small but Mighty, Don’t Forget the Sprout!

Posted by tarard under Fruit and Vegetables
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Need a good nutrition boost to keep you energized during these drab days? Go get yourself some sprouts. Pile them into your favorite sandwich or on top of a salad, these little nutrient powerhouses are available locally year-round, are fresh and delicious and are brimming with nutrients.

Sprouts are seeds that have been soaked and rinsed a number of times until they germinate, or sprout. Some sprouts are eaten as soon as they germinate and others are best once they have grown a little plant.

Gone are the days of boring old alfalfa. If you haven’t ventured into the world of sprouts lately, brace yourself, because variety is the word of the day.  The most common sprouts are still alfalfa and mung bean sprouts, but all kinds of other sprout mixes are available, from delicate clover sprouts, to spicy onion sprouts, to large sunflower sprouts, to dense and crunchy lentil and mixed bean varieties.   

Sprouts pack a nutrient punch like nothing else. All kinds of metabolic processes happen in a seed as it begins to grow. The metabolically active seed is usually much higher in nutrients that its latent counterpart. Sprouts typically are rich in bioavailable vitamins, minerals,amino acids, proteins and of course, the much revered health promoting phytochemicals.

You can grow your own sprouts or you can buy locally grown sprouts. We are lucky to have local sprouts available all year here in the Kootenays. All you need to grow your own is a good clean jar, a small piece of cheesecloth, an elastic band, clean fresh water and some sprouting seeds. Buy seeds specifically for sprouting, and they will come complete with instructions.  Growing your own sprouts is extremely economical and can be a lot of fun.

Be aware that sprouts have, on very rare occasion, harbored harmful bacteria such as salmonella. For this reason, Health Canada does not recommend that young children, seniors, or people who are immune compromised, eat raw sprouts. For more information about the risks, visit http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/food-aliment/sprouts-germes-eng.php

 

February 1, 2010

Fight the flu with good nutrition

Posted by tarard under Vitamins and Minerals, Workplace Nutrition Tips
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Good nutrition can help boost your immune system and help you ward off colds and the flu. Many vitamins and minerals play a role in the body’s immune response, so eating a varied nutritious diet can be a good line of defense against getting sick.

But what should you eat if you have the flu? Most of the time, people’s appetite lessens when they have a flu, especially if they experience fever and nausea. This may be where the expression “feed a cold and starve a fever” came from.

According to the researchers at Dietitians of Canada, starving a fever isn’t the best advice.  A fever is produced by our own immune system in order to fight off a viral infection and there is no evidence that “starving a fever” by reducing the amount of food you eat will reduce a fever.   

The immune system needs vitamins and minerals to work its best. If we stop eating, the immune system doesn’t work as well.  Try eating smaller meals and snacks more often when you are down with a flu. Things like broth based soups, whole grain toast and smoothies can be soothing and provide some good nutrients. Fluids are also important, especially if the body is heating up with a fever. Try some one hundred percent juice mixed with soda water or a small amount of ginger ale. Drink plenty of herbal teas, hot water with lemon or plain water.

 

January 11, 2010

Enjoy Holiday Eating

Posted by tarard under Special Occasions
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For most people December is both emotionally and financially stressful.  Calendars fill up with social events and the expectation of giving and receiving gifts is part of the season.   A little planning can go a long way toward having a manageable, low stress holiday season. Take a few minutes to look at your calendar and think about the upcoming month and commit to taking care of yourself amid the glut of seasonal obligations. With the flu bug hanging around, it is particularly important to stay well rested, well hydrated and well nourished. 

Here are some practical tips to help make holiday eating both healthier and less stressful: 

 

Plan:  Save time and energy by making a shopping list that considers several dinners, lunches and breakfasts as well as a simple dish to bring to your staff Christmas party. The busier life gets, the easier it is to resort to eating out and grabbing food on the run.  Plan to eat with family every night and make sure there are staples in the fridge and the cupboard so that you can throw together a quick meal if time is running short.

 

Don’t forget about the basics: Sometimes in the hustle and bustle of the holiday season we forget to do the basic things that keep us healthy, happy, and grounded. We find ourselves justifying eating on the run and skipping a yoga or a fitness class in the name of preparing for the holidays. Busyness isn’t a good reason to eat a dinner of hors d’oeuvres from the office Christmas party. Try to keep shopping and eating regular meals and snacks. Eating a small meal before the Christmas party will help you make wise choices when you are there. Keeping children on a regular eating schedule will also help them regulate the amount of sugar they eat over the holiday.

If you plan ahead to those busy days and have something quick and easy to prepare, it will be easier to honor regular meals and snacks.  Tis’ the season to make use of bagged salads and pre-cut veggies. Don’t be afraid to make use of prepackaged greens, precut or frozen vegetables and canned beans. Simplify your cooking during busy times.  Here are some quick ideas:

  • Bean burritos –wraps, heated refried beans, jarred salsa, diced peppers, tomatoes and shredded lettuce
  • Pita pizzas –whole wheat pitas, tomato sauce, assorted veggies, mozzarella cheese
  • Noodles and tomato sauce. Add cut up veggies to a jarred sauce.
  • Soup and sandwiches.
  • Omelet and salad.

A quick utility meal will not only provide you with a variety of nutrients, it can also ward off the urge to eat the whole wheel of brie at the party.

 

Have a few favorite easy recipes on hand for parties:  Make a commitment to bring something light and nutritious to any parties you attend this season. Here are some ideas:

  • A seasonal fruit tray: include mandarin oranges, blood oranges and chunks of pomegranate along with classic favorites like tropical fruits and grapes.
  • Veggies with a bean dip. For a sophisticated party, place a teaspoon of bean dip on the end of purple endive leaves. If pressed for time, pick up a pre-made bean dip.
  • Antipasto served with crispy baked pita triangles or Melba toasts.
  • Festive guacamole
  • Cranberry and hazelnut faux-cheese

 

Be prepared for Christmas Dinner:  For most families, turkey and stuffing are the season’s tradition. This year, pair the turkey with a whole lot of simple but delicious vegetable dishes. With all the rich colours and diverse flavours, no one will feel the need to drown the plate in gravy. Plan to offer a couple of marinated vegetable salads or a fresh green salad that you can make ahead for easy meal prep the day of the big meal. Keep the vegetables simple and aim for three or four different coloured dishes. Here are some ideas: 

  • Diced cooked beets in a vinaigrette,
  • Whole roasted yams,
  • Roasted nugget potatoes,
  • Green beans, drizzled in olive oil and served with roasted slivered almonds or roasted hazelnuts,
  • Spinach salad in a vinaigrette, peppered with festive pomegranate seeds,
  • Marinated carrot salad,
  • A variety of roasted squash,
  • Romaine salad in a vinaigrette with pecans, red onions and mandarin oranges.

 

Lighten up traditional fare: Traditional ways of cooking and eating holiday meals aren’t always the healthiest. True, we only eat like this a few days of the year but why not build traditions around family and friends rather than high fat cooking. Here are some tips to lighten up that big holiday meal.

Make a lower fat gravy by siphoning the drippings into a heat proof glass container sitting in a large pot of cold water. As it cools, the fat will float to the top and the flavour filled juices to the bottom. Right before the turkey is done, remove the top layer of fat, heat the juices and add broth or vegetable cooking water to make the amount of gravy that you need. Thicken it with flour or cornstarch and season it with garlic and herbs, salt and pepper.

Moisten stuffing with broth or canned mushrooms instead of using fat. Add nuts and dried fruit instead of meat to add flavour. Use brown rice or wild rice or whole wheat bread to increase the fibre content.  Here’s a link to a stuffing recipe that I haven’t tried, but it looks great.

Make mashed potatoes creamy and delicious without all the butter. Replace some of the butter with low fat sour cream. Use skim milk and a little broth to add moisture.

 

Go easy on holiday desserts:  Be select about holiday baking. Make your favorites and put them in the freezer until you need them. Deck out trays of sweets with nuts and vibrant holiday fruits; rings of mandarins and blood oranges, and chunks of pomegranate.

 Remember that you can substitute low fat evaporated milk when a recipe calls for cream and in a loaf or a cake you can substitute a fruit puree like apple sauce for some of the fat.

Here are two colourful dessert recipes for the big feast.

 

November 19, 2009

Cranberry Hazelnut Faux Cheese

Posted by tarard under Recipes
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This makes a great appetizer for a christmas party. Serve with a thin cracker like a Raincoast Crisp.

Ingredients

  • 1 container of lowfat yogurt
  • 1 cup dried cranberries, diced
  • 1/2 cup hazelnuts
  • 1/4 teaspoon salt
  • 1 teaspoon cracked pepper

Method

Line a strainer with a few coffee filters or with cheese cloth. Sit the strainer over a bowl. Pour the yogurt into the strainer and let sit covered in the fridge for at least 8 hours.

Once the yogurt is strained, discard the liquid.

Chop the hazelnuts and put them in a pan on medium-low heat. Stir frequently until lightly roasted, about 5 minutes. Set aside to cool.

Mix the cranberries, strained yogurt, cooled roasted hazelnuts, salt and 1/2 teaspoon cracked pepper together. Transfer to a serving bowl, top with remaining cracked pepper and serve with crackers.

 

November 19, 2009

Mock Fruit Trifle

Posted by tarard under Recipes
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Ingredients:

  • Vanilla pudding of your choice
  • Angel food cake
  • 2 cups Frozen berries; strawberries, raspberries and blueberries
  • 3 bananas
  • 2 cups mixed fresh fruit salad of your choice

Method

Combine the berries, with their  juices and the fresh fruit salad. Layer the bottom of a big glass bowl with angel food cake. Add a layer of sliced banana, and then spread a layer of vanilla pudding made with skim milk. Add another layer of angel food cake and top with the thawed frozen berries mixed with fruit salad. Repeat layers until bowl is full and/or ingredients are finished.

 

November 19, 2009

Cranberry Cake

Posted by tarard under Recipes
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Cake Ingredients

  • 1 cup sugar
  • 1 cup flour
  • 2 teaspoons baking powder
  • 3 tblespoons melted butter
  • 1 cup milk
  • 2 cups frozen cranberries

Sauce ingredients

  • 1/2 cup butter
  • 1/2 cup brown sugar
  • 1/2 cup 10% cream
  • 1 teaspoon corn starch

 

Cake Method

Mix the flour, sugar and baking powder in a large bowl. Add the melted butter and milk and mix well. Fold in the cranberries. Transfer to a greased 8″ by 8″ baking pan and bake at 350 for 30 minutes.

Sauce Method

About 1/2 hour before serving the cake, place butter, brown sugar and cream in a sauce pan on low heat. Cook over low heat untiil melted. Use a whisk to stir occasionally. Once melted, remove a small amount of the sauce and whisk it with the cornstarch, then add the cornstarch mixture back to the sauce and cook for another 5 minutes, until sauce has thickened.

Serving method

Cut the cake and pour a small amount of the sauce over each piece. Serve while the sauce is warm.

 

 

November 19, 2009

Marinated Carrot Salad

Posted by tarard under Recipes
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Salad

  • 1 1/2 pounds of carrots, julliened (cut into matchsticks)
  • 1, 540 ml can oc chick peas, drained and rinsed
  • 4 scallions, minced
  • 1/4 cup parsley, minced
  • 1/3 cup fresh dill, minced

Dressing

  • 1/3 cup olive oil
  • 1/4 cup white wine vinegar
  • 2 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • 1/2 tsp cumin
  • 1/2 tsp salt
  • cracked pepper

Method

Steam the carrots until just tender, then run under cold water and transfer to a large bowl. Add the chick peas, scallions, parsley and dill.

In a seperate bowl, whisk the dressing together. Pour over salad. Stir, cover and refridgerate several hours before serving.

 

November 19, 2009

Festive Guacamole

Posted by tarard under Recipes
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  • 4 ripe avocados (2 pounds total)
  • 3/4 cup finely chopped white onion
  • 1-2 fresh serrano chiles, finely chopped, including seeds
  • 1/4 cup fresh lime juice, or to taste
  • Pomegranate seeds from 1 pomegranate
  • 3/4 cup diced peeled mango
  • 1/2 cup chopped cilantro
  • Salt to taste

Cut the avocados in half. Pit them and peel them and mash them in a bowl. Stir in the onion, the chiles, and the lime juice.  Put a few tablespoons of pomegranate seeds aside for garnish, and then fold in the remaining pomegranate seeds, the mango, and the cilantro. Season with salt and additional lime juice. Garnish with leftover pomegranate seeds. This recipe is based on a recipe from epicurious.com

 

November 19, 2009

Potato Leek Soup

Posted by tarard under Recipes
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  • 2 Tablespoons olive oil
  • 3 Large leeks, white and green parts, sliced in ½ cm thick rounds (about 5 cups)
  • 4 medium potatoes, (about 3 cups) scrubbed and chopped into cubes (around 1 square cm)
  • 6 cups vegetable stock
  • Salt and pepper to taste

Method

Put a large saucepan on medium heat. Add the olive oil and leeks, and sautee until translucent. Add chopped potato and vegetable stock, bring to a boil. Lower heat and simmer until potatoes are falling apart, about half an hour.  Season with salt and pepper to taste.

 

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