Blog / Recipes

Pomodori Gratinati (Crunchy Tomatoes)

Posted on July 26, 2016

tomatoes cruncy recipe Florence

On my recent trip to Italy, Chef Stefania Borgioli taught me how to make this delicious dish! A great recipe for your garden tomatoes!

Ingredients
10 ripe tomatoes ( Sammarzano or Roma type)
1 garlic clove
Parsley
Basil
3 handfuls of bread crumbs
4 tbsp extra virgin olive oil
Parmesan cheese to taste
Salt

Directions
1. Cut tomatoes in half; gently remove the seeds, and salt them a little.
2. In a blender put all of the other ingredients to make a “panure” (breadcrumb mixture).
3. Put the tomatoes in a baking pan lined with parchment paper. Stuff the tomatoes with the panure.
4. Bake at 400F for about 20 minutes or until golden on top.
5. Enjoy hot or at room temperature. Perfect also to dress pasta.

Recipe printed with permission from Chef Stefania, Toscana in Bocca, Florence, Italy.

Intermittent Fasting – the new weight loss trend?

Posted on July 25, 2016

Fasting has been practiced for centuries around the world, typically for religious reasons. Now, intermittent fasting is becoming a trendy way to lose weight. But does it really work and should you try it?

There are a few variations of intermittent fasting:

Alternate day fasting was researched by Dr. Krista Varady who is an Associate Professor of Nutrition at the University of Illinois in Chicago. The idea is to alternate back and forth between eating about 500 calories one day and then eating a moderate high-fat diet the next day. In her research trials, she found that adults lost an average of 11 pounds in 12 weeks. Plus, the alternate day fasting lowered the participants’ levels of the “bad” LDL (Low Density Lipoprotein) cholesterol which helps to lower their overall risk for heart disease.

The 5:2 fasting diet is a modified version of the alternate day fasting diet. The general idea here, according to proponent Dr. Mark Mattson, is to eat no more than 500 calories on two non-consecutive days each week. On the other five days of the week, you can eat your usual diet. Mattson is a Professor of Neuroscience at the John Hopkins University. In his research, overweight and obese women who followed the 5:2 diet for six months lost just slightly more weight than women who were following a low calorie diet. Mattson is now exploring whether this diet can help improve brain health in seniors.

Time-restricted eating is another type of intermittent fasting where you only eat during a small window of time. This includes ideas such as a longer nighttime fast (for example, not eating from 7 pm to 6 am) or eating just one big meal a day instead of three typical meals. Animals who fast in these ways do lose weight, but there are hardly any scientific studies with people.

Here’s our advice:

1. Intermittent fasting is not easy. In fact, 10 to 20% of participants who try intermittent fasting find it too difficult and quickly stopped. Those who stick with the diets admit that it is very challenging for at least the first few weeks.
2. Intermittent fasting isn’t a miracle weight loss cure. The studies show that you can lose about the same amount of weight whether you fast intermittently or just cut back on calories every day.
3. Intermittent fasting is NOT for everyone. For example, if you are pregnant, underweight or have type 2 diabetes, then intermittent fasting is not suitable and can be dangerous for you.
4. The best “diet” is the one you can stick with for the rest of your life. Healthy eating is about enjoyment, not deprivation. If you’re interested in trying intermittent fasting, perhaps start with the least extreme option of extending your nighttime fast. Think of the motto “Done after dinner.” Eat your dinner and then skip any bedtime snack. Refuel with a good breakfast in the morning.
5. Talk to a registered dietitian for safe and expert advice on diets and weight loss.

Lemon Garlic Pasta

Posted on June 23, 2016

Lemon pasta crop.JPG

My kids love the taste of fresh lemons, so we created this pasta dish together.
It’s super easy, and best of all, I always have the ingredients on hand. Use this recipe as a guide and feel free to adjust to your own taste – add more garlic if you’re a garlic fan, add more lemon if you like it more lemony.

To make this a meal, top the pasta with your favourite protein and a big handful of vegetables. I like adding pan-seared shrimp with peas or grilled chicken with diced cherry tomatoes!

Ingredients
4 cups cooked, hot, drained linguine or spaghetti pasta
2 T olive oil
2 cloves garlic, minced
zest of 1 lemon
1-2 T fresh lemon juice
salt and pepper to taste

Method
1. In a pan, heat olive oil on medium heat. Sauté the garlic over medium heat for about about 45 seconds or until you can smell its wonderful aroma!
Be careful not to burn the garlic.
2. Add the cooked pasta to the pan and toss to coat. Remove from heat.
3. Sprinkle in the lemon zest and 1 T lemon juice. Toss.
4. Add salt and pepper to taste.
5. Taste test and add another 1 T of lemon juice if needed.
Optional: Add fresh basil leaves.

10 Things I Want for the New Canada’s Food Guide

Posted on June 23, 2016

CFG image

It’s been nine years since the release of the last Canada’s Food Guide and based on emerging research and trends, it’s sure time for an update! In fact, Health Canada is in the process of revising the Guide. Help all Canadians eat better and fill in this online questionnaire from Health Canada to help shape the new Food Guide.

Here’s my wish list of the top 10 wants for the new version.

1. Create age-specific Food Guides – how about a different one for kids, teens, adults and older adults. Each Food Guide could address the specific nutritional needs and issues for each of these age groups. For example…
• The Food Guide for young kids could include tips for feeding picky eating and food literacy/cooking skills.
• In the teens’ Food Guide, there could be messages around sodium and sugar sweetened beverages, maximizing bone density, and the benefits of cooking and eating meals with your family.
• The adult’s Food Guide could include tips for meal planning and healthy eating in the workplace.
• For older adults, the Food Guide could highlight the need for certain supplements, bone health, and the important role of protein in the prevention of age-related sarcopenia.
2. Take the emphasis off “low-fat” foods. Highlight foods that naturally contain healthy fats such as avocados, nuts, seeds and olives in addition to healthy oils.
3. Include advice about eating protein – evenly throughout the day, at every meal, and especially breakfast to help with satiety and to maintain muscle mass.
4. Include visual images of portion sizes – for example, a fist is about 1 cup (250 mL) and the size of your palm is about one serving size of meat, poultry or fish. Encourage Canadians to fill half their plate with vegetables and fruit to help keep other foods in the right proportions.
5. Add ideas for eating sustainably and locally. We are eating for the health of ourselves, our families and our planet.
6. Encourage individuals and families to connect with food. Cook meals, grow a garden and create healthy eating environments at work, home, school and play.
7. Focus not just on what to eat, but also how to eat. Sit down and eat mindfully. Enjoy meals with family and friends.
8. Consider creating a vegetarian Food Guide or include more vegetarian options in the new Guide.
9. Add a message about alcohol that echoes the national low risk alcohol drinking guidelines.
10. Include lifestyle messages about the importance of sleep and physical activity that are essential partners to a healthy, wholesome diet.

Revising the Food Guide is no easy task! It requires an extensive review of the evidence-based research as well as consultation with health professionals and consumers. Here’s hoping that some of my top 10 – and your comments too – will make it to the final round!

Does coffee cause cancer?

Posted on June 22, 2016

coffee cup

Nutrition is a relatively young science with new research constantly emerging. The recent headline about coffee and cancer is a good example of this.

Twenty-five years ago, the World Health Organization (WHO) had identified coffee as a possible carcinogen linked to bladder cancer. On June 15, 2016, the WHO updated their advice.

The WHO’s International Agency for Research on Cancer, which is an international working group of 23 scientists, reviewed 1000 scientific studies, and found that drinking coffee and maté (a tea made from the dried leaves of the yerba mate plant) is not linked to cancer. In fact, coffee may be protective against cancers of he liver and uterine endometrium.

The new findings however do see a connection between high-temperature beverages and their potential link to cancer. According to the WHO, drinking beverages (even water) that are very hot – which is defined as anything above 65°C (149°F) – is linked to a higher risk of cancer of the esophagus. It’s thought that the hot temperature scalds the delicate tissue in the esophagus. This damage may then trigger a faster turnover of the cells which in some cases can lead to out of control malignant growth.

Esophageal cancer is the eighth most common cancer worldwide with the highest incidence in Asia, South America, and East Africa where drinking very hot beverages is common. Maté is traditionally consumed at very hot temperatures (70°C). Certain countries such as China and Iran also tend to drink their teas prepared at very high temperatures, above 65°C or 70°C.

It’s likely that your favourite hot drink from the coffee/tea shop is made at very hot temperatures. Here are my tips for enjoying your hot cuppa:
– Allow your hot drink to cool down a bit before taking that first sip.
– Add some milk or cream to lower the temperature of your hot drink.
– Brew your own tea using hot but not scalding hot water.
– Stick to four cups of coffee or less (4 x 8 ounces or 4 x 250 mL) – any more will put you over your daily caffeine limit.

FDA introduces new Nutrition Facts Table

Posted on June 1, 2016

The Nutrition Facts Table (NFT) in the USA is over 20 years old. On May 20, 2016, the FDA (U.S. Food and Drug Administration) introduced the new label to help consumers south of our border make informed choices about the food they buy and eat.

NFT old versus new 2016 v2

Here’s a brief summary of the key changes that will take effect by July 2018 on USA food labels:

1. Serving size and servings per container – are now highlighted in larger font and/or bold. Serving sizes have been updated.
LIKE: This underscores the importance of portion sizes.
DISLIKE: The serving sizes are based on the amounts of food and beverages that people are actually eating, not on the amounts that they should be eating. For example, the serving size of ice cream was previously ½ cup but is changing to 2/3 cup.

2. Calories – are now highlighted in extra large font (how can you miss it?)
LIKE: With a global obesity crisis, calories have become the simple currency of weight. We tend to underestimate the calories that we consume.
BUT…Calories does not tell the whole story. Remember to look at the bigger picture of nutrient density and food quality. A Greek yogurt parfait with nuts and fruit may have more calories that a donut – but which is the healthier choice?

3. Calories from fat – have been removed
LIKE: We know that the quality and type of fat is more important that the amount of fat.

4. Added sugars – makes a debut on the new USA NFT. The %DV (% Daily Value) is set at 50 grams.
LIKE: Consumers are hearing more about sugar and health. According to the FDA, research shows that it is difficult to meet nutrient needs while staying within caloric limits if you consume more than 10% of your total calories from added sugars. Disclosing the amount of added sugars on the label will help consumers better distinguish between the natural sugars versus the added sugars in the food.

5. Vitamin D and potassium – are required to be declared on the USA NFT, along with calcium and iron. For each of these, both the actual amount and the %DV amount are listed. Vitamins A and C are no longer mandatory, and can be listed on a voluntary basis.
LIKE: Since many of us are probably not getting enough Vitamin D, potassium, calcium and iron, these nutrients are of public health significance.

6. Footnote – is added to help put the %DV into context for consumers.
LIKE: The %DV is an easy way for consumers to determine whether the food has a little (less than 5% DV) or a lot (15% DV or more) of a nutrient.

The real question now is – will Health Canada follow suit with our NFT?
Stay tuned, I’ll let you know as soon as it happens!

5 Ways to Celebrate Food Revolution Day

Posted on May 17, 2016

Food Rev Day May 20 2016

Jamie Oliver Food Revolution Day 2016

Globally, 41 million kids under the age of five are overweight, and another 159 million kids are malnourished. Something has to change. For over 15 years, culinary hero and food activist Chef Jamie Oliver has been campaigning for better food and health with a goal to improve global child health.

May 20th marks the third annual Food Revolution Day. The Food Revolution is an ongoing global campaign to improve child health by inspiring positive, meaningful change in the way our kids access, consume and understand food. And it all starts with good, fresh, real food.

Here are five simple things you can do today to build a healthy and happy generation for tomorrow:

1. Cook together! Chef and TV personality Guy Fieri says it best, “Cooking with kids is not just about ingredients, recipes and cooking. It’s about harnessing imagination, empowerment and creativity.” Cooking is a life skill.

2. Explore with food. Talk to the farmers at the local farmers’ market. Take the kids grocery shopping to see the variety of produce available all year long. Grow your own veggies. Plan a family outing at a pick-your-own berry or apple farm. Spend a day at the Royal Agricultural Winter Fair. Watch cooking shows together (MasterChef Junior, anyone?)!

3. Make a family cookbook. Go online, look at recipe apps, dust off your cookbooks and magazines. Try new foods and flavours. Put your favourites into a family cookbook – what a perfect holiday gift for friends and family!

4. Sign the Ontario Home Economics Association petition which urges the government of Ontario to make at least one food and nutrition course compulsory in high school. In Japan, cooking classes are mandatory in grades 5 to 12 – and could it be a coincidence that the Japanese have one of the lowest rates of obesity?

5. Sign up for Jamie’s Food Revolution. Starting at 10 am BST (UK time) or 5 am EST on Friday, May 20, watch live videos on Jamie’s Facebook page where you’ll see him dishing up advice and starring in cooking videos.

7 Cooking Hacks to Cut the Sodium

Posted on May 17, 2016

Lemon basil garlic

Most of us are eating too much sodium, which can lead to hypertension (high blood pressure). In fact, the average adult has a 90% chance of developing hypertension which is itself the number one risk factor for stroke and a major risk factor for heart disease. Swapping out the sodium can help.

I had a chance to chat with Shelley Martin, President and CEO of Nestlé Canada who recently announced that the company has achieved a 10% reduction in sodium across its product portfolio (by volume) such as pizzas and frozen meals. “We want to support people in the foods they love to eat by making them as great tasting and nutritious as they can be,” said Martin. For some products, the sodium content was simply reduced, while for other products, the spice mix was also tweaked.

I applaud food industry initiatives like this to help Canadians eat better. Your own habits can also make a big difference. Here’s what you can do at home, at the grocery store, and when eating out:

1. Cook from scratch. Dig out your apron and make a delicious meal from scratch using fresh, wholesome ingredients. If a recipe calls for salt, consider using less.

2. Play with herbs, spices and citrus. Basil pairs perfectly with tomatoes and pasta. Curry adds a hint of heat to meat, poultry, soups and stews. A little bit of garlic and onion goes a long way. And a splash of fresh lemon or lime juice instantly perks up any dish!

3. Rinse canned beans. I love cooking with canned beans because they’re super convenient and easy on the budget. A quick rinse helps to wash away some of the sodium that may have been added.

4. Go easy on the bottled sauces such as ketchup, BBQ sauce and soy sauce. I grew up on Chinese food, so soy sauce, hoisin sauce and oyster sauce were our go-to flavourings. Today, lower sodium soy sauce is our pantry staple. Sometimes, I dilute the sauces with water too.

5. Read and compare food labels. Choose the brands that have less sodium. From canned fish to frozen entrées to pasta sauces – you may be surprised to see the range of sodium found in different foods!

6. Order smaller portions when eating out. Just think – if you split an entrée with a friend, then you’re also splitting the calories and sodium content. It’s win-win. Ask for sauces and dressings on the side too if possible.

7. Give your taste buds a chance to adjust. We all need some sodium for good health. The idea is to gradually swap out the sodium so in time, you’ll retrain your taste buds and savour the wonderful flavours that food has to offer. Your heart will thank you!

10 Ways to Eat Better for the Planet

Posted on April 21, 2016

Earth day April 2016 - 2
April 22 is Earth Day! Here are 10 easy ways to eat better for the planet – today and every day!

1. Make a no-cook meal. Try a yogurt parfait with granola and fruit on top. Pack a peanut butter sandwich for lunch. For dinner, how about a leafy green salad with grated carrots, cucumbers, tomatoes and canned fish (dig out that manual can opener from the bottom of your drawer instead of using an electric one).
2. Join the Meatless Monday movement. More energy is typically needed to produce meat compared to grains, legumes, fruit and veggies. Try a meatless meal at least once a week. This year is International Year of Pulses so search up some amazing recipes using beans, chickpeas and lentils!
3. Steam your food. You’ll conserve water by steaming rather than boiling. And here’s the nutritional bonus: steamed veggies stay tender crisp and very little vitamins and minerals are lost in the cooking water.
4. Multi-purpose your water. Every morning, I warm up the kids’ thermoses with hot water as I make their lunches. Instead of dumping all that water down the drain, I use it to make a nice pot of green tea. What to do with extra water in your kettle? Cook with it. Wash your fruits and veggies with it. Pour it into a pitcher and refrigerate it – now you don’t have to run the tap when you want a glass of cold water!
5. Reduce food waste. The food that we toss out can end up in landfills where it decomposes and produces methane gas, contributing to climate change and global warming. So buy only what you need. Store food properly, use leftovers creatively and freeze any extra food. Use all parts of the animal and vegetable whenever possible. My dad makes an incredible soup with pig’s feet! One of my all time favourite veggies is beets because I can use practically everything from root to leaf!
6. BYOC. Bring your own containers. If you’re ordering take-out, bring your own food containers. Who knows, maybe the restaurant will even give you a slight discount for doing so.
7. Buy from the bulk store. It will help you buy only what you need. Plus it cuts down on all that unnecessary food packaging. Ask the store if you can bring in your own containers too so that you don’t have to use as many plastic bags.
8. Reduce your “cookprint”. Your cookprint is the amount of energy that’s needed to prepare and cook your meals. Speed up your cooking time and dial down your energy use by keeping the lids on pots. Use smaller, energy efficient appliances like a toaster oven, pressure cooker or crockpot.
9. Be a locavore. Eat locally grown food whenever you can because it helps reduce the transportation and carbon footprint from farm to plate. Build on this idea and think about your own transportation when buying groceries. If possible, leave the car at home. Walk, cycle or take transit to get your groceries.
10. Grow your own. Gardening season is right around the corner. Get outside, dig into the soil, and get planting! On my list this year are cherry tomatoes, carrots, herbs and you guessed it – beets! You’ll love the taste of home grown produce and Mother Earth will thank you for it too!

Happy Nutrition Month – Who Wants Some Crickets?

Posted on March 14, 2016

03 - Nutrition Month pledge image
Every March, dietitians across the country celebrate the joy of good nutrition and healthy eating! This year’s Nutrition Month theme focuses on taking a 100 meal journey and making small changes at each meal to build better eating habits.

I started by pledging to take a 100 Meal Journey. Throughout the month, I’m aiming to try new recipes and new foods, and generally be a bit more adventurous with my foods. And that’s when I found them – chocolate covered crickets – just $5.99 for a small pack! I must have been feeling brave at the time because I also bought a pack of the barbecued crickets too. Why crickets? With growing concern for the environment and sustainable eating, crickets provide protein, iron, magnesium and zinc, and produce little CO2 and methane gas.

crickets

To help bolster my confidence to try these little critters, I tweeted about them, looking for some virtual support. One of my friends replied, “Gross! Anyone who wants to try crickets needs to get a life!” OK, so not a whole lot of love there!

Another follower replied, “We eat crickets all the time where I come from.” I could hear my self-talk, “That’s right Sue, you can do this, crickets are no biggie!”

My dietitian buddy out in Winnipeg told me that she used to feed crickets to Harry, the family’s pet tarantula. (I tried hard to not compare myself to Harry, or maybe it’s name was “Hairy”?) And then a few of my other dietitian colleagues inquired, “So, how did they taste?” One of my colleagues in fact confessed that she had actually (knowingly) tried deep fried lamb testicles! OK, without a doubt, she’s got one up on me in the food adventure department!

So, with a glass of red wine handy and a plate of my chocolate covered crickets, I gave them a try….and….watch my reaction!

If you haven’t yet signed up for the 100 Meal Journey Pledge, it’s not too late – just sign up here and join the thousands of Canadians who are eating their way to better health, one meal at a time! Pledge to eat more fruits and veggies! Try a recipe from a new cookbook! Or experiment with a different spice. Crickets are totally optional!!

Love to learn? Love to eat?