breakfast

How to stay healthy over the holidays

How to stay healthy over the holidays

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....

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The Best Protein You Can Eat, According to Nutritionists

The Best Protein You Can Eat, According to Nutritionists

“Protein is the key to keeping cravings at bay, building lean muscle and dropping those last few pounds. But according to a new review published in Applied Physiology, Nutrition and Metabolism, it’s not just how much protein you eat that’s important: It’s where you get your protein that also matters.”  This is the opening statement to a recent article in the Huffington Post. The article goes on to explain that protein is made up of an assortment of amino acids, and each source of protein differs in the amino acid mix.  Some amino acids are ‘essential’, in other words, we can only get them from food so it’s important that we get enough of these particular amino acids.  Most plant-based proteins don’t have all the essential amino acids so it’s important to either combine them with other plant-based sources or to get your protein from animal sources, which are the most complete source of essential amino acids.  It also explains that each food ‘packages’ protein along with other important key nutrients such as vitamin B12 and iron. Eat a variety of protein rich foods to take advantage of their full value. The article lists some of the healthiest sources of protein – eggs, cottage cheese, chicken, whole grains, fish, legumes, Greek yogurt, nuts and leafy greens – and describes their particular benefits.  Click here for the complete article, which also has links to the scientific article.  You may also be interested in this post with high protein breakfast ideas.  It has simple, easy, fresh and tasty ideas....

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From the Farm: The Alberta Farmers’ Market Association Cookbook

From the Farm: The Alberta Farmers’ Market Association Cookbook

Last fall the Alberta Farmers Market Association published a beautiful little cookbook to celebrate their 20th Anniversary as an Association.  Like the Pure Prairie Eating Plan, it highlights foods that are produced on the Prairies.  The recipes were developed by chefs across Alberta and include Breakfasts, Starters, Vegetables, Mains, Desserts and Pantry staples like chicken stock. The meats in the book range from beef, pork, lamb and chicken to bison, goat and rabbit.  There’s Pan-Seared Alberta Lake Whitefish with Eggplant Relish, Crispy Kennebec Potato Rosti & Cumin Aioli and Pan-Seared Queen Charlotte Halibut with Spring Peas and Morel Risotto.  I loved the cookbook just for the titles of the recipes :)!  There’s lots of imaginative vegetable recipes too, as well as desserts. I was particular looking for recipes for asparagus and I wasn’t disappointed.  I tried the Poached Egg over Roasted Asparagus with fresh bread (as suggested).  The recipe (see below) calls for 1 egg per serving, which is great for a small appetite, but I recommend 2 eggs per serving for a heartier appetite.  The other recipe with asparagus was a terrine – ‘Asparagus Green Bean and Apple Cider Ham Terrine with Greens and Radish’ developed by Chef Blair Lebsack at Rge Rd Restaurant in Edmonton- it looks lovely.  I hope someone will test it and let us know how it is.  The cookbook is available on-line at http://www.albertamarkets.com/news/afma-cookbook/ Poached Egg over Roasted Asparagus, Egg Farmers of Alberta Serves 4:  Serving Size 1 egg and 5 spears of asparagus Ingredients: 1 bunch (approx 20 spears) asparagus, trimmed 1 Tbsp (15 mL) canola oil salt and pepper, sparingly 2 tsp (10 mL) white vinegar (to poach the eggs) 4 eggs 1 Tbsp (15 mL) butter 2 cloves garlic 1/2 cup (125 mL) fresh bread crumbs 1/4 cup (62.5 mL) shredded Parmesan cheese fresh bread, optional   Directions: Preheat oven to 425oF. Toss asparagus with canola, salt and pepper on a foil-lined baking sheet. Roast for 10-12 minutes or until lightly browned and tender-crisp. Meanwhile, fill saucepan with about 3 inches of water.  Heat until water simmers gently.  Stir in vinegar.  Break cold egg into small dish or saucer.  Holding dish just above simmering water, gently slip the egg into water.  Repeat with the remaining eggs. Cook in barely simmering water for 3-5 minutes or until whites are set and yolks are cooked to the desired level of doneness.  Remove eggs with slotted spoon.  Drain well on paper towel and keep warm. Melt butter in small non-stick skillet set over medium-high heat.  Add garlic and cook for 1 minute or until fragrant.  Add breadcrumbs.  Cook, stirring, for 3 minutes or until lightly toasted. Divide asparagus evenly between 4 plates and top with poached egg.  Sprinkle with toasted breadcrumbs and Parmesan. Serve with fresh bread. Nutritional Analysis (per serving with 1 egg and 1 piece of bread):   304 kcal, 16 g fat, 5 g saturated fat, 26 g carbohydrate, 4 g fibre, 16 g protein, 414 mg sodium....

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Cooking with Kids

Cooking with Kids

Cooking with kids can be a lot of fun, and it’s a great way to get them started on a healthy living path (and re-enforce your own healthy eating habits :)!  Eat Right Ontario has a series of tips on their website for kids at different ages, from 2-11 years old.  These tips are designed to build both skills and confidence that will last a lifetime.  They also have 86 kid friendly award winning recipes.  Here’s an example from their website, for more recipes and other helpful tips check out Eat Right Ontario. Awesome Mini Mushroom Omelettes   2015 Kids Recipe Challenge winning recipe: 1st place! Carter, from Kemptville, enjoys making this recipe. This recipe makes 12 muffins, perfect for a family to enjoy for the week. Make these individual omelets to take for breakfast on the run or tuck into a lunch for the kids. Easy to pick up and eat warm or cold. Preparation time: 10 minutes Cook time: 30 minutes Makes: 12 Ingredients 1 tbsp (15 mL) canola oil 1 pkg (227 g) sliced mushrooms 1 onion, diced 1 tsp (5 mL) Italian seasoning 6 slices ham or turkey (about 100 g), chopped 12 eggs ¼ tsp (1 mL) each salt and fresh ground pepper 1 cup (250 mL) shredded light old cheddar cheese   Directions In a nonstick skillet heat oil over medium heat. Cook mushrooms, onion and italian seasoning for about 10 minutes or until golden. Stir in ham. In a large bowl, whisk together eggs, salt and pepper. Divide mushroom and ham mixture among 12 lightly sprayed muffin tins. Ladle egg mixture into muffin tins. Sprinkle each with some of the cheese. Bake in preheated 350°F (180°C) oven for about 20 minutes or until golden and knife inserted in centre comes out clean.   Tip Try cooking up zucchini or peppers with the mushrooms to change up your omelette flavour.   Per serving (1 muffin): Calories: 138, Protein: 11g, Fat: 9g, Carbohydrate: 3g, Fibre: 1g, Sodium:...

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Were you ever tempted to skip breakfast?

Were you ever tempted to skip breakfast?

Sometimes it’s tempting to skip a meal like breakfast to help ‘jumpstart’ a weight loss program.  The Pure Prairie Eating Plan is not specifically geared towards weight loss, but our research indicates that eating 3 healthy meals and 3 healthy snacks throughout the day can result in weight loss.  In a recent column in the Globe and Mail, registered dietitian, Leslie Beck cites research that found that eating a big breakfast (700 of a 1400 calorie a day eating plan) was more effective in losing weight than eating a small breakfast (200 of 1400 calories).  She suggests that a good breakfast should contain a good source of protein (other sources suggest 20-30 g/meal) as well as low glycemic carbs such as steel-cut oats, oat bran, whole grain rye bread, 100 per cent bran cereal, most types of fruit, yogurt and milk.  For the full article go...

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