"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 Signing: -

Sunday, October 19 from noon to 5:00 pm at Chapters on Whyte.

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.

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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It’s Squash Season!

It’s Squash Season!

This time of year the stores and markets are bursting with beautiful, colourful winter squash.  There are a number of different types, the most common are acorn and butternut squash.  Butternut squash are especially high in Vitamins A & C.  They store well because of their think hard shells, but don’t wait to include them in your diet.   The easiest way to prepare them is to roast them, season lightly with salt, pepper and a bit of butter.  Here’s a recipe that takes you one step further by making roasted butternut squash into a lovely winter soup! Roasted Butternut Squash...

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What weight loss diet is “the best”: low carb or low fat?

What weight loss diet is “the best”: low carb or low fat?

It turns out….either….provided you stick to it.  Research conducted by Dr. Geoff Ball from the University of Alberta and other researchers from across Canada led to this conclusion.  The researchers did a study called a “systematic review and meta-analysis”, which, like it sounds, identifies all the research on the topic that meets a predetermined criteria, then uses special statistical methods to combine and compare results of all the studies.  In this case, the 48 studies included several “fad” diets from recent decades, like South Beach, Atkins and Ornish, as well as “branded” diets like...

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Future Fare 2014

Future Fare 2014

Earlier this year, Cathy spoke at the Alberta Livestock and Meats Future Fare Conference in Edmonton.  She described the Pure Prairie Eating Plan, it’s roots as a tool to help people with Type 2 diabetes, and it’s evolution to the current book designed to help everyone and anyone to eat well.  She also shows the results achieved when people with Type 2 diabetes used the guide over a 3 month period.  Click here to watch the video.

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Back to school nutrition basics.

Back to school nutrition basics.

Fall is a busy time at the university and no doubt it’s a busy time at many households across the prairies as kids start back to school.  One of the best things you can do to help your kids enjoy the school experience is to make sure they have a healthy breakfast and lunch.  I still remember my mom making porridge (believe it or not I liked it :)! sprinkled with nuts and raisins and topped with yummy yogurt.  I also remember some pretty amazing sandwiches and crispy crabapples fresh from the tree in our yard.  It’s been (more than) a few years since that happened – what...

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