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7 Ways to Eat Better Every Day

Posted on January 14, 2023

Canada’s Food Guide gives us general information about healthy eating. Now, a new report – Applying Canada’s Dietary Guidelines – by Health Canada shares additional recommendations to help you meet your nutritional needs. Here are 7 things you can do to eat better and why!

1. Eat a dark green veggie every day

Did you know that vegetables and fruit make up less than 25% of the foods we eat? We need to eat a dark green vegetable every day for essential vitamins and minerals, especially folate and iron.

Folate and iron are both important for red blood cells which carry oxygen from our lungs throughout our body.

Special attention: For adolescents and adults who could become pregnant and those who are pregnant / breastfeeding, eat foods rich in folate as well as take a daily multivitamin supplement with 400 mcg folic acid (400 micrograms or 0.4 milligrams). During pregnancy, the multivitamin should also contain iron.

Examples of dark green veggies:

Arugula
Asparagus
Beet greens
Bok choy
Broccoli
Brussels sprouts
Chinese broccoli
Collards
Dandelion greens
Fiddleheads
Green beans
Green peas
Kale
Mustard greens
Okra
Parsley (fresh)
Rapini
Romaine lettuce
Spinach
Swiss chard
Seaweed (some types: kelp, dulse, wakame)
Taro leaves
Turnip greens
Watercress

Recipe ideas: Kale Chickpea Salad with Trout, Blistered Green Beans with Ginger

2. Eat an orange veggie a few times a week

Orange veggies are super sources of beta-carotene which convert to vitamin A in our body. Vitamin A plays a role in keeping our eyes, skin and immune system healthy.

Special attention: Men and individuals who are breastfeeding should enjoy orange veggies more often – on most days of the week.

Examples of orange veggies:

Acorn squash
Butternut squash
Carrots
Hubbard squash
Pumpkin
Red and orange peppers
Sweet potato

Recipe ideas: Mexican Stuffed Peppers with Quinoa, Beans and Corn, Sheet Pan Pork Tenderloin with Sweet Potatoes and Asparagus

3. Enjoy a variety of whole grains

On average, less than 30% of the total grains we eat are whole grain or whole wheat. Not only are whole grains naturally low in saturated fat, sodium and sugars but they also provide folate, thiamin, vitamin B6, iron, zinc, magnesium and fibre.

Enriched, refined grain foods (such as white rice and white bread) also provide iron and folic acid. However, breads can be a top source of sodium, and refined breakfast cereals / granola bars can be a source of added sugars.

Examples of whole grains:

Amaranth
Barley
Brown rice
Buckwheat
Bulgur
Corn
Farro
Kamut
Millet
Oats
Popcorn
Quinoa
Rye
Sorghum
Spelt
Teff
Whole wheat bread
Whole wheat pasta

Recipe ideas: Baked Mushroom and Herb Barley Risotto, Bulgur Chicken Burgers with Yogurt Sauce

4. Enjoy legumes, tofu, nuts or seeds every day for protein

Canada’s food guide recommends eating plant-based foods more often to reduce our overall intake of saturated fat. Currently, less than 20% of the protein foods we eat are plant-based. To pump up the plant protein, eat legumes (dried peas, beans, lentils, peanuts) or tofu at least once a day, as well as nuts or seeds at least once a day.

Recipe ideas: Chickpea Burger, Crispy Tofu Noodle Bowl

5. Eat foods with unsaturated fat

Replace foods high in saturated fat with foods which contain mostly unsaturated fat such as:

avocado
eggs
fish and fatty fish (salmon, trout, herring, sardines, mackerel, arctic char)
lean cuts of meat and wild grame
lower fat dairy products, fortified soy beverages
nuts, nut butters, seeds
poultry without skin
hummum
tofu
vegetable oils

Special attention: Help young children enjoy a variety of these foods throughout the day to help them meet their nutritional requirements for fat and calories.

Recipe ideas: Light Lemony Spring Herb Hummus, Crunchy Flax Chicken Nuggets

6. Get calcium every day

Calcium is a nutrient needed at all stages of life for bone health. Look for choices which meet your traditions and personal / cultural preferences.

Special attention: Children, adolescents, adult female and older adults have higher needs for calcium than others, so should include calcium containing foods at all meals and some snacks.

Examples of food sources of calcium:

Lower fat, unsweetened milk, yogurt and kefir (0-2% M.F.)
Unsweetened, fortified plant-based beverages (oat, soy, cashew, almond)
Cheese that is lower in fat and sodium
Tofu made with calcium
Legumes (e.g. edamame, navy beans, white beans)
Fish and shellfish (e.g. canned sardines / canned salmon with bones)
Some dark green / leafy green vegetables (e.g. arugula, bok choy, Chinese broccoli, okra, rapini, watercress)
Some seaweed (e.g. kelp, dulse, wakame)

Recipe ideas: Mac ‘n Cheese Muffins, Cod au Gratin

7. Get vitamin D every day from food and / or supplements

Vitamin D is made by the skin when exposed to sunlight. However many factors like smog, season, time of day, sunscreen use, and amount of skin exposed can all affect the amount of vitamin D that is produced.

If you don’t eats foods with vitamin D every day, take a 400 IU (10 mcg) vitamin D supplement. Some multivitamins also contain vitamin D.

Special attention: As we age, we make less vitamin D from the sun, and this can affect our bone health. Anyone aged 51 and older should take a 400 IU (10 mcg) vitamin D supplement every day in addition to eating vitamin D rich foods.

Examples of foods with vitamin D:

Fatty fish (salmon, artic char, rainbow trout)
Eggs (yolk)
Unsweetened, lower fat milk
Unsweetened, fortified plant-based beverages
Soft margarine

Recipe ideas: Baked Salmon with Honey Mustard Marinade, Smoked Salmon Deviled Eggs

References: Health Canada (2022 May 7). Applying Canada’s Dietary Guidelines.

This article originally appeared on Canadian Food Focus, a source for Canadian food and farming stories that provide advice to help you make confident food choices.

5 Food & Nutrition Trends for 2023

Posted on January 7, 2023

What are the trends that will be shaping the way we shop, cook and eat? We’ve scanned the research and share these top 5 trends.

1. Foods with benefits

According to the Mintel 2023 Global Food and Drink Trends report, 57% of Canadian consumers value food and drinks which offer health benefits such as heart health, gut health, stress management or immune support. Another growing health issue is sleep. Data from McKinsey research, cited in the 2023 Trend Report by Nourish Food Marketing, shows that better sleep is in fact, a higher health priority than better nutrition, fitness, mindfulness or appearance.

Do you have a product with unique benefits? This year’s National Nutrition Month theme for March focuses on unlocking the potential of food and ingredients. Work with me to leverage my expertise in sharing the nutritional and health benefits of your product in the media, social media, and at events.

2. Technology

Move over Alexa. Adam is in the house. Showcased at this year’s CES tech event (formerly known as the Consumer Electronics Show), Adam is an interactive, two-armed robot, bartender or barista, making coffee, boba tea or other drinks. Canadian Grocer magazine predicts we’re entering an automation nation driven by innovative technology and labour shortages. Smart home faucets and appliances as well as self-service or smart cart checkout systems are already in use. Automation is also used for stocking merchandise and fulfilling orders at distribution centres.

What’s next? The tech savvy Gen Alpha population (born in 2010 and onwards, the same year that the Apple ipad was invented), AI (artificial intelligence) and trending #FoodTok recipes on TikTok will all be major factors shaping the future of food and beverage, according to Datassential.

3. Budget-wise eating

The cost of groceries will continue to rise. Canada’s Food Price Report predicts that food prices will increase by an average of 5 to 7 percent this year. Vegetables will take the biggest hit, with prices expected to go up 6 to 8 percent. For a family of four, this could mean an extra cost of over $1,000 over the year. For a two-adult household, it’s an extra $500. Eating out at restaurants will also cost an extra 4 to 6 percent. On top of this, natural gas and electricity bills will hike up between 50 to 100 percent for most Canadians!

To cope with inflated prices, consumers will turn to money-saving strategies such as reducing food waste, cooking from scratch and making copycat recipes at home instead of going to restaurants. The food budget will include more economical ingredients such as frozen veggies, cheaper cuts of meat and plant-based proteins. Ready-to-eat foods requiring little or no cooking and energy-efficient air fryer recipes will continue to be popular.

4. Trending Foods

Seaweed – The term ‘seaweed’ actually refers to many different species of marine plants and algae that grow in oceans, rivers and lakes. Green algae, kelp, nori, seaweed snacks and wakame salad are just a few examples. Containing a range of nutrients such as beta-carotene, calcium, folate and vitamin K, seaweed is especially popular among Millennials and Gen Xers.

Mushrooms – With their meaty texture and umami-flavour, mushrooms are a perfect meat extender to stretch the food budget. Mushroom coffee and even mushroom-based cocktails are examples of the food’s versatility. Some mushrooms may have adaptogenic properties.

Tinned fish / canned fish – Thanks to a few viral TikTok reels about tinned fish date nights, eating canned mussels on corn chips is a trendy thing! Chalk up convenience, cost and nutrition too. We’re not sure exactly how long this trend will last.

5. Trending Flavours

Ube – Food experts predict that Filipino will be the cuisine of the year, with special attention to ube, a beautiful purple coloured yam. Ube has a sweet, nutty, earthy flavour and is used in chips, fries and baked goods.

Yuzu – This small citrus fruit looks like a mandarin orange and has a tart taste similar to a grapefruit. It’s used in Japanese ponzu sauce, drinks and baked goods.

‘Swicy’ – Think sweet plus spicy. Swicy is a flavour combo appearing in products such as chili dark chocolate, hot honey chicken, barbecue sauces and nut mixtures. Can’t wait to try it!

3 Important Nutrients for Vegetarians

Posted on October 31, 2022

If you’re a vegetarian, you’re probably eating a variety of plant-based foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. Following a plant-based eating style has many benefits, such as a lower risk for developing heat disease, type 2 diabetes and colon cancer. But did you know that you could be missing out on some important nutrients? Here are 3 key nutrients to think about.

Iron

Iron is a part of hemoglobin that’s in red blood cells and helps carry oxygen throughout our body. There are two different forms of iron:

heme iron – found in animal-based foods such as meat, poultry, fish, shellfish and eggs
non-heme iron – found in plant-based foods such as vegetables, grains, legumes and tofu.

Heme iron has better bioavailability, in other words, it is more easily absorbed by our body compared to non-heme iron. For this reason, it’s recommended that vegetarians get almost two times more iron as non-vegetarians, especially adults and adolescent females.

To improve the absorption of non-heme iron, try these tips:

Enjoy your meal with a food or drink that contains vitamin C (e.g. citrus fruit, citrus fruit juice, kiwis, mangoes, cantaloupe, sweet peppers, bok choy, broccoli, kale, potatoes).
Add a food that contains heme iron if you include these foods in your diet (e.g. fish, shellfish, eggs).
Cook with cast iron pots.
Avoid drinking large amounts of coffee or tea, or having high amounts of calcium at the same time as your vegetarian meal because these block iron absorption. Wait about one to two hours after a meal before enjoying coffee, tea or taking calcium supplements.
Try the Lucky Iron Fish, a reusable cooking tool that adds extra iron to your foods and beverages.

Best vegetarian foods for iron:

Iron-fortified grain products (e.g. breads, cereals, pasta)
Whole grains and whole grain foods
Legumes (e.g. split peas, lentils, beans)
Soy / soy products (e.g. firm or extra firm tofu, tempeh, soy veggie burger, fortified soy beverage)
Nuts / nut butter
Seeds / seed butter (e.g. pumpkin seeds, sesame seeds, hemp seeds)
Dark green vegetables (e.g. Swiss chard, asparagus, edamame, snow peas, kale)
Dried fruit (e.g. raisins, dried apricots)
Prune juice
Blackstrap molasses

Zinc

Zinc is important for a strong immune system and helps with wound healing. Vegetarians, especially vegans, can be at a higher risk for zinc deficiency because fruits and vegetables contain very little zinc. If you’re a pescatarian, try fish and seafood for zinc. If you’re a lacto-ovo vegetarian, you can get zinc from eggs and dairy products.

Plant-based foods contain phytates (a natural substance found in grains, nuts, seeds and legumes) which actually reduces zinc absorption. To improve the absorption of zinc, try soaking grains, nuts, seeds and legumes before cooking.

Best vegetarian foods for zinc:

Legumes (e.g. beans, split peas, lentils)
Nuts and nut butters (e.g. almonds, peanuts, cashews, pecan, pine nuts)
Seeds (e.g. pumpkin seeds, sunflower seeds, sesame seeds)
Whole grains
Fortified cereals

Vitamin B12

Vitamin B12 is important for healthy nerve cells and for making red blood cells. Vitamin B12 is found naturally only in animal-based foods. Many plant-based foods are fortified with vitamin B12 such as fortified plant-based beverages and products labelled as “simulated meat products” or “simulated poultry products.” If you’re vegan, it may be helpful to take a vitamin B12 supplement. Talk to a Registered Dietitian for more advice.

Best vegetarian foods for vitamin B12

Plant-based foods fortified with vitamin B12 (e.g. fortified soy yogurt, veggie burgers, simulated meat products, simulated poultry products)
Plant-based beverages fortified with vitamin B12 (e.g. fortified soy / oat / rice / almond beverage)
Fortified nutritional yeast

There are many delicious foods to enjoy on a vegetarian diet. If you’re not sure whether you’re getting enough nutrients or have questions about supplements, consult with a Registered Dietitian.

References: Health Canada (2022 May 7). Applying Canada’s Dietary Guidelines – Considerations for Vegetarian Diets.

This article originally appeared on Canadian Food Focus, a source for Canadian food and farming stories that provide advice to help you make confident food choices.

The Spirit Plate – an Indigenous Food Tradition

Posted on October 31, 2022

Have you heard of a Spirit Plate? I hadn’t until I met Chef David Wolfman.

Chef Wolfman (first on left) with Sue, Lucia, USA Consulate General Susan Crystal (third from right) and others, preparing foods using Indigenous ingredients.

Chef Wolfman is an internationally recognized expert in traditional Indigenous cuisine, member of the Xaxli’p First Nation in BC and a Culinary Arts Professor at George Brown College in Toronto. At a culinary master class hosted by Taste USA and the Ontario Produce Marketing Association, I had the wonderful opportunity to cook and learn from the Chef. Along with dozens of other participants, we prepared dishes using traditional ingredients such as Wild Rice Jambalaya and Shawnee Cake, and Barbecued Pork Tenderloin with Strawberry Sauce served with Salad and Chokecherry Drizzle.

Before we sat down to eat together, Chef Wolfman assembled a Spirit Plate with samples from each of the cooked dishes. The plate is then left outside to honour both the ancestors and children who are no longer here with us. 🧡

This simple yet meaningful gesture allows us to remember those who have come before us and those who have left us. It’s a reminder that food is love and connection.

In this video, Chef Wolfman describes the Spirit Plate.

Thank you Chef for sharing your wisdom and knowledge with us!

Good Things Grow in Ontario!

Posted on September 14, 2022

When I was a kid, I remember singing the tune ‘Good things grow in Ontario!’ And that lyric still holds true today.

I was recently invited by Farm Food Care Ontario to attend a farm tour in beautiful Norfolk County where we had the chance to learn more about food and agriculture!

First stop: Strawberry Tyme Farms

Meet Dalton Cooper, a 4^th generation berry farmer and his dad John. Originally an apple farm since 1939, the family now grows berries using innovative varieties and growing techniques. Traditionally, strawberries harvest in June but a new ‘day-neutral’ strawberry fruits for 5-6 months, extending the typical strawberry season from June / July well into October.

John gave us a little strawberry physiology lesson to understand how this works. ‘June strawberries’ are named as such because they fruit in June. These berries are planted in the Fall when the days are short, and bear fruit in June when the days are long. On the other hand, ‘day-neutral’ strawberries are an annual variety planted in the spring with berries ready to pick about 12 weeks later. The berries continue fruiting regardless of the length of the day, which is why they’re called ‘day-neutral’!

The strawberries are grown on table tops in high tunnels which protect the berries from damaging heavy rains and maintains a moderate temperature. Not to mention, it’s much easier to pick these berries! The Cooper family also grows long cane raspberries, a growing technique where the berries are grown in pots and produce fruit in their second year.

Fun facts: There are 675 farms across Ontario which grow strawberries. Ontario growers produce between 6,000-7,000 tonnes of strawberries each year!

Next stop: Suncrest Orchards

Image: Facebook Suncrest Orchards

Farmers Amanda and Hayden Dooney have owned the Suncrest Orchards since 2019 and work with a wonderful Jamaican family of eight employees including Raymond and George. They’re seasonal agricultural workers who come up to the farm as early as March and stay until the end of October or longer. The farm grows and harvests seven different varieties of apples: Paula Red, Ginger Gold, Sunrise, Golden Delicious, Honey Crisp, Royal Gala and Ambrosia.

At lunch, we had the wonderful opportunity to chat with some of the workers. Amanda says, “We have huge respect and appreciation for the sacrifice they make to come up and help with our orchard.” Livian, (pictured front left below), for example, has worked seasonally on farms for 25 years and is proud to have supported his four kids through university. Indeed, let’s all give our thanks to the amazing farmers and seasonal agricultural workers who work so hard to grow delicious and nutritious food!

Are you hosting an educational tour? Contact me to cover the event and share highlights!

This event was sponsored travel and this blog reflects my own learning experiences. Thanks to the event sponsors for hosting a truly inspiring and heart-warming event: Farm and Food Care Ontario, GreenBelt, More than a Migrant Worker, Ontario Apple Growers, Ontario Berries and the Ontario Produce Marketing Association.

Apple Pie Overnight Oats

Posted on September 14, 2022

Apple Pie Overnight Oats

This delicious breakfast features nutritious oats and the cozy flavours of apple pie. It's all made ahead of time so you can go ahead and hit that snooze button!

Print Recipe Pin Recipe

Course Breakfast

Servings 1

Ingredients

1/2 apple, diced
1 tsp maple syrup
3/4 tsp ground cinnamon
1/3 cup oats
1/3 cup milk
1/3 cup plain Greek yogurt
1 tsp maple syrup
1 tsp ground cinnamon

Instructions

In a microwave-safe bowl, toss apples with maple syrup and cinnamon. Cook in the microwave for 45-60 seconds.
In a container or jar, add oats, milk, yogurt, maple syrup and cinnamon. Stir well to combine.
Spoon cooked apple on top of the oat mixture.
Cover and refrigerate overnight. Stir before eating.

Keyword apple pie overnight oats, apples, breakfast, breakfast ideas, breakfast recipes, easy breakfast recipe, oats, overnight oats

How much caffeine is too much?

Posted on September 14, 2022

Health Canada has set recommended maximum daily amounts of caffeine depending on your age. For children and teens under the age of 18, the recommended caffeine intake depends on their body weight. Consuming too much caffeine can lead to insomnia, irritability, nervousness and headaches. If you’re sensitive to caffeine, consider having less.

Caffeine is found naturally in coffee, tea, chocolate and certain flavourings such as guarana and yerba mate. Check out the caffeine content of some common foods and beverages to see where you’re at with your caffeine intake for the day. Keep in mind that many mugs and store bought drinks are larger than a standard cup.

Do you have a food or nutrition question? Ask me and I’ll feature the answer in one of my next newsletters.

Fluffy Orange Pancakes

Posted on April 12, 2022

Fluffy Orange Pancakes

My family's favourite recipe! Perfect for brunch, Mother's Day or a weekend at the cottage! If you have any leftovers, freeze them between sheets of parchment paper.

Print Recipe Pin Recipe

Course Breakfast, Brunch, Mother's Day

Servings 4

Ingredients

1 egg
1 1/2 cups milk
3/4 cups orange juice
2 Tbsp butter, melted
1 tsp vanilla extract
1 1/2 Tbsp orange zest
2 cups all-purpose flour or whole wheat flour (or a mix of both)
2 Tbsp sugar
4 tsp baking powder
1/2 tsp salt
butter or oil for cooking

Instructions

In a large bowl, whisk egg and milk. Add orange juice, melted butter, vanilla extract and orange zest. Whisk to combine.
In another bowl, stir together flour, sugar, baking powder and salt. Add to the orange juice mixture and stir just enough to moisten.
In a large skillet, melt butter or heat oil over medium-high heat, to coat the pan.
Pour in 1/4 to 1/3 cup of batter (for small pancakes) or 1/2 cup batter for large pancakes. Cook for about 1 1/2 to 2 minutes or until small bubbles begin to appear and the pancake begins to set. The bottoms should be golden. Flip the pancake and cook for another 30 seconds to 1 minute or until set.
Enjoy with your favourite toppings! Makes 12-16 small pancakes or 8 large pancakes.

What are pink strawberries?

Posted on April 12, 2022

Have you seen these little pink strawberries at Costco or your local grocery store?

They look like underripe strawberries, but they’re not. These little gems are actually pineberries – which is a fusion of the words “pineapple” and “strawberry” although there isn’t any pineapple in them. In fact, the pineberry belongs to the strawberry family and is a cross between the strawberries native to North America (Fragaria virginiana) and strawberries native to Chile (Fragaria chiloensis). Inside, the flesh is white. You may also see these cute little berries called pineberry strawberries or hula pineberries.

What do pineberries taste like?

Pineberries have a softer and creamier texture than a red strawberry. There are subtle aromas and flavours of pineapple (thus the name pineberry), pear and apricot.

What about nutrition?

Both pineberries and strawberries contain vitamin C, folate, fibre and potassium. Strawberries will have higher levels of “anthocyanins” – which are the healthy plant compounds that give strawberries their beautiful red colour. Since they’re more rare than red strawberries, pineberries tend to be more expensive.

How to eat pineberries?

Ripe pineberries will have a blush pink colour and bright red seeds. Eat pineberries the same way you would strawberries! Add them to your yogurt bowl, toss into a salad or add a handful to a snack board.

Will you try them? Have you tried them? Tell me what you think in the comments!

My interview with Chef Bruno Feldeisen – Pastry Chef & Judge on Great Canadian Baking Show

Posted on April 9, 2022

What an honour and joy to interview Chef Bruno Feldeisen!

You may know him as a celebrated pastry chef and judge on CBC’s Great Canadian Baking Show!

In my one-on-one interview with Chef Bruno, we talk about his cookbook Baking with Bruno, his baking career, his journey with anxiety and what’s next.

A few memorable quotes from the Chef:

“The idea of the my cookbook is to create memories in the kitchen, spend time together and have a good time…it’s not about the end product, it’s about the process!”
“The kitchen is the heartbeat of my house.”
Advice for bakers: “It’s all about trial and error!”

Click on the image below to watch or check out the interview on my YouTube channel! Enjoy this special conversation!

1. Eat a dark green veggie every day

2. Eat an orange veggie a few times a week

3. Enjoy a variety of whole grains

4. Enjoy legumes, tofu, nuts or seeds every day for protein

5. Eat foods with unsaturated fat

6. Get calcium every day

7. Get vitamin D every day from food and / or supplements

Iron

Zinc

Vitamin B12

First stop: Strawberry Tyme Farms

Next stop: Suncrest Orchards

Apple Pie Overnight Oats

Ingredients

Instructions

Fluffy Orange Pancakes

Ingredients

Instructions

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