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. How does the Pure Prairie Eating Plan support 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. Including healthy snacks helps to prevent hunger between meals, this plan also decreases the likelihood of overeating at meals or grabbing a less healthy option. In PPEP, we provide menus for three meals plus three snacks. The guidelines from Eating Well with Canada’s Food Guide have been followed, and the number of servings of each food group is reported for each day. We also took into consideration the recommendations for nutrition from the Canadian Diabetes Association, so this menu plan is suitable for people with diabetes. The use of PPEP has been tested in people with Type 2 Diabetes by the Physical Activity and Nutrition for Diabetes in Alberta (PANDA) research team at the University of Alberta. People reported different ways of using PPEP. Some followed it strictly, every day for several months. Others used the menus as a guide but substituted ready-to-eat or restaurant meals some of the time, or used their own recipes. Still others picked specific meals, like the snacks and the dinners to incorporate...Read More
Fresh food, practical menus and a healthy lifestyle
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.
The Pure Prairie Eating Plan is now available online and at selected retail outlets.
Click here for the list of locations.
Author Book Presentation and Book Signing: – watch this space for future announcements.
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.
Yottam Ottolenghi’s recent cookbook, Plenty More, is in some ways an antithesis of the Pure Prairie Eating Plan in that some of the ingredients are hard to find and the recipes can be challenging and time consuming…and yet we come back to it because the recipes are imaginative, fresh and FULL of flavor! Thai Red Lentil Soup with Aromatic Chile Oil is one of our favorites and we thought you might like to try it over the holidays. It has some ingredients that aren’t always easy to find (e.g. lemongrass and Kaffir leaves) and ½ a can of coconut milk, so when we’re making it we make a double batch of the body of the soup (without the sugar snap peas and fresh cilantro) and freeze one batch for later. The recipe for chile-infused oil makes more than you need for 1 batch of soup, but it can be kept for up to a month in the fridge and used for drizzling on soup, salads or grilled dishes. We think it’s definitely worth the effort! Thai Red Lentil Soup with Aromatic Chile Oil (adapted from Plenty More) Serves 4, Serving Size 1 ½ cups (375 mL) Soup Ingredients: 4 oz (120 g) sugar snap peas 3 Tbsp (45 mL) sunflower oil 1 medium onion, thinly sliced ( 1 ½ cups/160 g) 1 ½ Tbsp (22 mL)thai red curry paste 2 lemongrass stalks, gently bashed with a rolling pin 4 fresh Kaffir lime leaves (or 12 dried) 1 ¼ cups (310 mL/250 g) red lentils 1 cup (250 mL) coconut milk 1 ½ Tbsp (22 mL) lime juice 1 ½ Tbsp (22 mL) soya sauce 1 cup (250 mL/15 g) cilantro leaves, coarsely chopped salt Chile- infused Oil ¾ cup (180 mL) sunflower oil 1 banana shallot or 2 regular shallots, coarsely chopped (1/2 cup/50 g) 1 clove garlic, coarsely chopped 1 tsp (5 mL) peeled and coarsely chopped fresh ginger ½ red chile, coarsely chopped ½ star anise pod 2 tsp (10 mL) curry powder 1 tsp (5 mL) tomato paste grated zest of ½ a small lemon Directions: For the Chile oil: Heat 2 Tbsp (30 mL) of sunflower oil in a small saucepan. Add the shallots, garlic, ginger, chile, star anise, and curry powder and fry over low heat for 5 minutes, stirring from time to time, until the shallot is soft. Add the tomato paste and cook gently for 2 minutes. Stir in the remaining oil and lemon zest and simmer gently for 30 minutes. Leave to cool and strain through a cheese cloth (or coffee filter) lined sieve This makes more oil than you need for 1 batch of soup, but it can be kept for up to a month in the fridge and used for drizzling on soup, salads or grilled dishes. For the Soup: Bring a small pot of water to a boil and throw in the sugar snap peas. Cook for 90 seconds, drain, refresh under cold water, and set aside to dry. Once cool, cut them on the diagonal into slices 1/16 inch/2mm thick Heat the sunflower oil in a large pot and add the onion. Cook over low heat, with the lid on, for 10-15 minutes, stirring once or twice, until the onion is completely soft and sweet. Stir in the red curry paste and cook for 1 minute. Add the lemongrass, lime leaves, red lentils, and 3 cups (700 mL) of water. Bring to a boil, turn the heat down to low, and simmer for 15 minutes, until the lentils are completely soft....Read More
It has been said that we eat with our eyes first – but colour in food is more than just eye candy. This week we’re featuring a simple roast vegetable dish from Canolainfo’s beautiful Latin Sides Supper Collection. These side dishes not only add colour and flavor to a meal, the compounds responsible for the bright colours in vegetables and fruits impart a number of health benefits. Recipes for the full Latin Sides Supper Collection can be found on the Canolainfo website. You can find a good overview of the compounds in various coloured fruits and veggies, and their health benefits, on the European Food Information Council website. Roasted Winter Veggies and Tri-Colored Potatoes Serves 10, serving size 1 cup Ingredients: 1 1/2 lbs (750 g) tri-color potatoes, quartered 1 lb (500 g) Brussels sprouts, cut in half 1 large red bell pepper, coarsely chopped 1 medium red onion, coarsely chopped 2 medium zucchini, cut lengthwise and sliced 2 medium carrots, sliced 1/4 cup (60 mL) chopped rosemary 60 mL 1/3 cup (75 mL) canola oil 75 2 tsp (10 mL) salt 1 tsp (5 mL) garlic powder Directions: 1. Preheat oven to 400 ˚F (200 ˚C). 2. In large roasting pan, place vegetables. Add rosemary, canola oil, salt and garlic powder and stir to combine. 3. Cook about 40 minutes or until vegetables are tender. Nutritional Analysis (per serving): 176 kcal, 8 g fat, 1 g saturated fat 25 g carbohydrates 5 g fibre, 4 g protein. ...Read More
Special holiday times like Christmas often present a bit of a challenge in terms of healthy eating. Here are some tips from the BBC Good Food website: 1. Eat a good healthy breakfast, 2. Drink plenty of water, herbal teas and/or diluted juices, 3. Eat a small healthy snack before going to a party where food and alcohol will be served to curb your hunger, 4. Choose carefully at buffets and then step away from the table :)! 5. Limit alcohol consumption, 6. Eat a healthy breakfast the morning after a party, and 7. Return to your regular healthy eating habits (no skipping meals to compensate :). “After a big night out I don’t skip meals, even if I have over-indulged. After all, it’s the balance of your diet that’s important. I apply the 80:20 principle – eating healthily 80% of the time, which allows me the space for delicious treats at weekends and on special occasions. ” Kerry Torrens, BBC Good Food magazine’s nutritional therapist Spanish Spinach Omelette (adapted from the BBC Good Food website) Serves 8 Ingredients: 1 400 g bag of spinach 3 Tbsp (45 mL) canola or olive oil 1 large onion, thinly sliced 2 large potatoes, peeled and thinly sliced 10 eggs Salt and pepper to taste Directions: Tip the spinach into a large colander and bring a kettleful of water to the boil. Slowly pour the water over the spinach until wilted, then cool under cold water. Squeeze all the liquid out of the spinach and set aside. Heat the oven grill to high. Heat the oil in a non-stick frying pan and gently cook the onion and potato for about 10 mins until the potato is soft. While the onion is cooking, beat the eggs together in a large bowl and season with salt and pepper. Stir the spinach into the potatoes, then pour in the eggs and cook, stirring occasionally, until nearly set, then flash the omelette under the grill to set the top. Ease the omelette on to a plate, then flip over back into the pan. Finish cooking the omelette on the underside and turn out onto a board. Serve cut into wedges. Nutritional Analysis (per serving): 182 kcal, 12 g fat, 2 g saturated fat, 9 g carbohydrate, 2 g fibre, 10 g protein. Canada Food Guide Servings: 2.2 Vegetables & Fruit, 0.6 Meat & Alternatives....Read More
We found this recipe on The Globe and Mail’s Chef Basics with Matt DeMille. It really is delicious! We were a bit afraid that the beets would dominate the flavour, but they blend really nicely with the other ingredients. The fennel adds a hint of liquorice, the pear a touch of sweetness, the pomegranate is crunchy…all-in-all a simply yummy mix. Grapeseed oil is trendy right now, if you have it on hand that’s great. We substituted canola oil for a nice, light, local flavour; we didn’t have dry sherry vinegar on hand, so in the spirit of keeping it simple we substituted the red wine vinegar we had on hand. Don’t be afraid to experiment and make it your own! Add some pumpkin seeds and feta cheese, tofu or chicken to make it a meal. Click here for preparation tips from Chef DeMille. Crunchy Winter Salad Serves 6 – Serving size 1 cup per serving Ingredients: 2 medium carrots, raw 1 medium beet, raw 1 bulb fennel, raw 1 cup (250 mL) kale, raw 1 medium pear, with skin 1/2 medium pomegranate Dressing: 1 Tbsp (15 mL) Dijon Mustard 3 Tbsp (45 mL) maple syrup 1/4 cup (60 mL) dry sherry vinegar 3 Tbsp (45 mL) grape or canola oil salt and pepper to taste 2 Tbsp (30 mL) lemon juice Directions: 1. Peel and chop or shred carrots and beet. Place in ice water while you prepare the other ingredients. 2. Chop fennel bulb, pear and kale and place them in a large salad bowl. Cut the pomegranate in half and use the back of a spoon to dislodge the seeds into the bowl (see the video for details http://www.theglobeandmail.com/life/life-video/video-this-crunchy-winter-salad-is/article27506927/). 3. Combine the salad dressing ingredients in a small bowl. Whisk until emulsified. Pour the dressing over the salad and mix completely (Cheff DeMille suggests mixing with your hands to get a nice even coating of dressing. 4. Top with sprigs of parsley and mint and serve as a side salad. Add goat cheese, feta, tofu, chicken, nuts or your favourite protein to make it into a meal on its own. Nutritional analysis (per 1 cup/250 mL serving): 160 kcal, 7.5 g fat, 1 g saturated fat, 22 g carbohydrate, 4 g fibre, 3 g protein. Canada Food Guide Servings: 2 Vegetables and Fruit....Read More
What could be better on a cold day that a nice hot bowl of soup? One of our favourites is an old classic – Beef and Barley soup. It’s full of flavour, stocked with veggies, protein and ‘stick to your ribs’ barley. This recipe serves 8…or 2 meals for 4, 4 meals for 2…#lotsleftoverforlunch! Beef and Barley Soup You can use Beef Simmering Steak instead of Stewing Cubes in this recipe, if you like. Trim the steak and cut into 1-inch (2.5 cm) cubes. 1 tbsp (15 mL) vegetable oil 1 lb (500 g) Beef Stewing Cubes, trimmed 6 cup (1.5 L) vegetables, cut in small pieces (i.e. onions, carrots, celery, rutabaga and/or potatoes) ¼ cup (50 mL) pot or pearl barley 1 can (10 oz/284 mL) beef broth ¼ tsp (1 mL) EACH dried thyme, dillweed and pepper 1 bay leaf Heat oil in Dutch oven over medium-high heat; brown beef cubes. Stir in vegetables, barley, broth, thyme, dillweed, pepper and bay leaf. Add 4 cups (1 L) water; bring to boil. Reduce heat to simmer; cover and cook for about 2 hours or until beef and barley are tender. Discard bay leaf before serving. Nutritional Information Per Serving (Calories 173, Protein 15 g, Fat 6 g, Carbohydrates 15 g, Source of iron (13% DV) and excellent source of zinc (39%...Read More
Food Fix – Craving a forbidden intellectual sweet … or desiring insights into the impact of food on health? Check out this tempting menu. “Chefs” include a conscientious food capitalist; an urban food anthropologist; a geneticist who is reengineering meat and dairy; a global food rights activist; and other multi-disciplinary thinkers who are reshaping what and how we eat. They serve up major food issues ranging from global agricultural policies; government regulations; the organic-versus-GMO debate; food insecurity; and food waste. Bon appetit! Location: Edmonton Clinic Health Academy L1-420 Time: 6:00 PM – 9:00 PM Featuring: Bryant Terry, Doug Rauch, Laura Schmidt, Pam Ronald & Raoul Adamchak, Pat Brown, Raj Patel, Shobhita Soor Host: Faculty of ALES This session will be followed by an inter-active panel discussion about all things food, featuring: Cathy Chan and Rhonda Bell, nutrition researcher and authors, The Pure Prairie Eating Plan Henry An, food economist and GMO expert Gail Hall, food writer, educator and owner Seasoned Solutions Ryan Mason, co-owner, Reclaim Urban Farm Hosted by Dr. Stan Blade, Dean of the Faculty of Agricultural, Life & Environmental Sciences * TEDMED Live is an annual event that brings together inspiring speakers, influential delegates, innovative startups and a passionate global audience. Over three days, all eight TEDMED Live sessions will be live streamed into the Edmonton Clinic Health Academy in real time from the stage in Palm Springs. Each session features 4 to 6 short talks (roughly 15 minutes) on the session theme. The Health Science Council is proud to be a TEDMED affiliate; in collaboration with the Faculty of Medicine & Dentistry Academic Technologies and the Department of Pediatrics, and the Faculty of Agricultural Life & Environmental Sciences we invite you to join us for these informative, provocative and inspiring talks about health and wellness and the health care system. All sessions are free and open to everyone! Join the conversation on Twitter @TEDMEDLiveHSC....Read More
Join our webinars to learn about the Mediterranean diet and supportive relationships November 10 – “Diabetes & the Mediterranean Diet: Is it Right for You?” What: Find out how adopting a Mediterranean diet can help improve your health. This webinar will feature human nutrition professor Dr. Cathy Chan, who will tell us all about the Mediterranean Diet Pyramid and how it compares with Canada’s Food Guide. She will provide a Canadian perspective on any potential challenges people may face when adopting a Mediterranean diet. A successful example of how the diet has been adapted will be presented and recipes will be provided. When: November 10, 2015 at 2 p.m. ET and 8 p.m. ET November 18 – “Living with Diabetes: Getting & Giving Support” What: Diabetes is truly a community affair. In this webinar, clinical nurse Gail McNeil will discuss how to ask for support from those around you as a person living with diabetes, as well as how to give support to loved ones living with diabetes. She will teach us how we can support each other as a community for lasting relationships. When: November 18, 2015 at 2 p.m. ET and 8 p.m. ET For more information about our Diabetes Awareness Month webinar series, please...Read More