"Pure Prairie Eating Plan"

Fresh food, practical menus and a healthy lifestyle

About the Book

The Pure Prairie Eating Plan includes four weeks of complete daily menus, including three meals and three snacks. The plan also includes recipes, weekly grocery lists and cooking tips.  The cookbook is a great resource for people wanting a diabetic meal plan or anyone wanting a healthy menu plan.

Buy Your Copy

The Pure Prairie Eating Plan is now available online and at selected retail outlets.

Click here for the list of locations.

Author Book Presentation: - Thursday, November 13 at the St. Albert Library, Dr. Catherine Chan, Professor of Human Nutrition and co-author of the Pure Prairie Eating Plan to learn how eating local, buying healthier foods and choosing appropriate portions will leave you feeling better and improve your health. For more information – click here.

 

PPEP supports healthy eating

Translating the recommendations about what we should eat from Eating Well with Canada’s Food Guide into practice is sometimes difficult. Taking this into account, we developed the Pure Prairie Eating Plan (PPEP).  
PPEP can help you enjoy a well-balanced diet while still giving you access to a variety of delicious foods.

Did we say everything in moderation?

Did we say everything in moderation?

Yes, we did!  A recent article on time.com supports that concept.  The question they asked their group of 5 nutrition experts was “Should I eat cheese?”  The response was yes, in moderation.  Recent research shows that there is a link between dairy consumption and better metabolic health and lower risk of Type 2 diabetes.  Cheese is a good source of protein, calcium and Vitamin D and the fat in cheese helps us to absorb nutrients during digestion. However, cheese tends to be high in calories, fat and sodium and it provides good nutritional value in small quantities.  They give an...

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How about lamb for dinner tonight?

How about lamb for dinner tonight?

Lamb is such a treat to prepare and eat that I wonder why I don’t cook it more often.  It is a good source of protein, iron and zinc as well as vitamin B12 and niacin. It can be a little higher in fat than other red meats, however the fat tends to be around the muscle and easy to trim away.  Prairie lamb is mild flavoured, juicy and tender.  According to Stats Canada, there are over 1 million sheep and lambs on farms across the country.  Sheep Canada’s on-line magazine often publishes a producer profile in their quarterly magazine if you’d like to see the ‘face’...

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November is Diabetes Month – the What, Who, When, Where and Why of Diabetes

The term “diabetes” is actually associated with several medical conditions that have some similarities in symptoms and clinical treatment but are different in their cause.   Type 1 diabetes is an auto-immune disease; in other words, the immune system of the body attacks the insulin-producing cells (called beta-cells) and kills them, leading to inability to produce insulin. Type 2 diabetes usually develops in adults and is the result of both inability of the body to respond to insulin and insufficient insulin secretion to overcome this.  Currently, about 90% of all people with diabetes have...

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An Apple a Day….

An Apple a Day….

Ambrosia, Gala, Jonagold, Pink Lady, Honey Crisp…the produce shelves at local stores and markets are bursting with new varieties of apples these days.  Many of them are grown in warmer regions of Canada, but over the years prairie fruit breeders have been patiently working on hardier varieties.  Dr. Bob Bors, Assistant Professor and Head of the Fruit Breeding Program at University of Saskatchewan is one of those patient people.  In an interview on CBC radio on Thanksgiving Monday, Dr Bors explained that it can take up to 20 years to develop a new variety of apple.  The good news is...

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Leftover pasta and potatoes may be healthier than the original meal!

Leftover pasta and potatoes may be healthier than the original meal!

The BBC News recently ran an article on the effects of cooking, cooling and reheating on how our bodies digest potatoes and pasta.  According to the article, cooking and cooling makes these carbohydrates healthier. Carbohydrates like potatoes and pasta are broken down in the gut and absorbed as simple sugars.  This results in a spike in blood glucose, followed by a spike in insulin to bring the glucose level back to normal.  This rise and fall in blood glucose can make you feel hungry right after a big meal.  However, cooking and cooling makes them resistant to the enzymes that normally...

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PPEP Thanksgiving Menu for 4 people

PPEP Thanksgiving Menu for 4 people

  Prepare a roasted turkey or turkey breast according to your usual recipe.  To reduce the hectic preparations in the last hour or two before the meal, the following recipes can be made either the day or the morning before your big dinner. Start the meal with an appetizer-sized salad.  Research shows that eating a salad before the main course curbs the appetite and reduces overall caloric intake. Appetizing Green Salad ½ box salad greens ½ (125 mL) cup carrot, grated ¼ cup (60 mL) green onions, chopped finely ½ cup (125 mL) mushrooms, sliced Directions:  Toss the ingredients in a large...

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Research using menu planning for type 2 diabetes

Research conducted by the group led by Drs. Chan and Bell will be published later this year in the Canadian Journal of Diabetes.  The study, led by Master of Science student Diana Soria Contreras was a small, pilot study of 15 individuals with type 2 diabetes.  The study participants were advised to follow a menu plan very similar to PPEP, complete with handy tips and recipes.  The participants also met individually with Diana up to 6 times over the three months of the study, beginning with weekly sessions.  The most important outcome of the study was blood sugar, which is measured using a...

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