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Colourful foods – more than just eye candy!

Colourful foods – more than just eye candy!

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.  ...

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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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Crunchy Winter Salad

Crunchy Winter Salad

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....

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Food Fix: TEDMEDLive 2015 Nov 19 6:00 – 9:00PM Edmonton Clinic Health Academy

Food Fix: TEDMEDLive 2015 Nov 19 6:00 – 9:00PM Edmonton Clinic Health Academy

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....

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Canadian Diabetes Association Webinars

Canadian Diabetes Association Webinars

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...

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October is Healthy Workplace Month!

October is Healthy Workplace Month!

Here’s a quote we found interesting: “For people who sit most of the day, their risk of heart attack is about the same as smoking” ~ Martha Grogan, cardiologist, Mayo Clinic” * Many of us spend a big ‘chunk’ of our time at work, and while work time isn’t always sitting time, it did make us pause to think about one of the common challenges related to workplace health. Excellence Canada (formerly the National Quality Institute) recognizes that a healthy workplace is not only good for you, it’s good for business. Healthy Workplace Month is their way of supporting and encouraging individuals and businesses to get involved in healthy activities at work. Their website (http://healthyworkplacemonth.ca/en/) has lots of Healthy Activity Ideas as well as suggestions on how to set goals, evaluate workplace health programs and celebrate success. Here’s a sample of what they suggest in terms of getting active at work: start walking teams and challenges in your work place encourage/support walking meetings schedule stretch breaks bring in a personal trainer for a learn at lunch event They also have ideas for encouraging mental health awareness, stress reduction, play at work, volunteerism  and, our favourite :)!, healthy eating!   * (http://www.juststand.org/tabid/674/language/en-US/default.aspx)...

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