Blog / Recipes

Is it OK to eat processed foods?

young adult reaching for a box of foods at a grocery store

 

 

 

 

 

 

 

In short, the answer is YES! As a Registered Dietitian, I believe that all foods can be part of a healthy diet, in sensible amounts. But there are actually different categories of processed foods, and some are better choices than others. Let’s break it down.

When you hear the term “processed foods”, you may automatically think of foods that come in a box or package. There’s more to the term “processed foods” though. Scientists at the School of Public Health at the University of Sao Paulo in Brazil developed a classification system called NOVA (it’s not an acronym) that groups foods into 4 different categories depending on the extent of the processing:

Unprocessed or Minimally Processed Foods: 

Unprocessed foods have not undergone any changes whatsoever. Some examples are fresh fruit and veggies as well as plain unseasoned fish and meats. Minimally processed foods are essentially unprocessed foods that have been cleaned, dried, ground, pasteurized, fermented or frozen. No oils, fats, sugars, salt or other substances have been added to the original food. Dried fruit, frozen veggies, dried beans, dried herbs and ground spices are just a few examples of minimally processed foods. Both unprocessed and minimally processed foods should from the foundation of a healthy, balanced diet.

Processed Culinary Ingredients: 

These are oils, fats, salt and sugars. These ingredients have been extracted from whole foods using processes such as pressing, grinding, refining and crushing. Vegetable oils for example are made from crushed seeds, nuts and fruit. Table sugar and molasses are obtained from sugarcane or sugar beet. Maple syrup is extracted from maple trees, and sea salt is mined from sea water. 

Processed Foods:

These are unprocessed foods with added oils, fats, salt or sugars. Most processed foods have just 2 or 3 ingredients. Some examples are salted nuts, smoked fish, fruit packed in syrup, pickled veggies, and homemade / bakery-made bread. These foods can still be enjoyed as part of an overall healthy diet. 

Ultra-processed Foods:

Most ready-to-eat and ready-to-heat products would be considered as ultra-processed foods. These are foods that are made by a series of processes and have extra ingredients such as additives, colours, flavours, emulsifiers, thickeners. Some examples are cake mixes, packaged pasta dishes, frozen entrées, reconstituted meat products and seasoned packaged snacks. While these foods can be convenient, enjoy them occasionally and in sensible amounts.

 

Webinar Replay – Food and Nutrition Trends

a glass of orange juice beside a white mug and a plate of fresh fruit

Join Sue Mah and Jo-Ann McArthur President at Nourish Food Marketing, as they reveal the top 6 food and nutrition trends that are driving consumers’ food decisions.

* Discover how the last year has changed consumers’ relationship to health, food and beverage
* Take away tips / tools that are relevant to you, your clients and your business

Watch the recording here!

Webinar Replay – Nutrition Myth-busting!

Webinar title Nutrition Myth-busting written on a small blackboard, surrounded by images of fruit, a headshot of Lucia and Sue, and the logos for Nutrition for NON-Nutritionists, Royal Fair and Florida Department of Citrus.

Do you love food? We sure do! But there are so many nutrition myths out there.

Get the facts on food and beverage in this fun, interactive presentation. Join award-winning dietitians Lucia Weiler and Sue Mah as they share the science of nutrition, offer credible advice for healthy living, and answer your burning questions. Sponsored by Florida Department of Citrus. Hosted by The Royal Agricultural Virtual Experience – Summer 2021.

To view the recording, login (or create a free login), go to the Auditorium tab, and then click on the June 16th to find the webinar recording.

Summertime Eating Tips – from a Dietitian who LOVES dessert!

Collage of fresh summer produce including peaches, lettuce, cherries and red peppers

 

 

 

 

 

 

 

 

 

 

 

 

Helloooo Summer!

Who’s ready to fire up the BBQ and enjoy all the glorious seasonal produce? As an award-winning dietitian and daughter of a chef, I’m first in line for delicious, wholesome food – and yes, that includes dessert!

Here are my 4 tips for guilt-free summertime eating, with inspiring recipe ideas from my friends Nik and Carol over at Weekend at the Cottage!

1. Colour it up!

Think of fruits and veggies as Mother Nature’s superheroes – not only are they rich in vitamins and minerals, but they’re also filled with different disease-fighting plant-nutrients also called ‘phyto-nutrients’.

Tomatoes and watermelon for example, are packed with lycopene – it’s what gives these foods a red pigment. Lycopene may help lower your risk for heart disease and prostate cancer. Orange coloured produce such as carrots, cantaloupe, peaches and apricots contain carotenoids like beta-carotene to support your vision and reduces your risk for heart disease and some types of cancer.

Love blueberries? Me too! They contain a special plant nutrient called anthocyanins that are linked to healthy aging and brain health. And what about spinach, kale and Swiss chard? Well, all those leafy greens are packed with lutein, a special antioxidant that lowers your chances of developing age-related macular degeneration.

Dietitian Sue’s tip: At every meal, fill half your plate or bowl with colourful fruits and veggies. Salads are an easy way to get in those colours. Try this Tomato Avocado Salad or Chopped Kale Salad.

 2. Pick your protein

What’s calling your name? Burgers, ribs, poultry, tofu, shrimp?

Pick a protein at every meal. Protein helps you feel alert and full for longer. As part of a meal, protein also slows down the digestion of carbohydrates. This gives you a slow, steady rise in blood sugar levels which is beneficial for anyone with prediabetes or diabetes.

Dietitian Sue’s Tip: Choose lean proteins more often. One of my family faves are Mediterranean Chicken Kebabs and you could swap out the chicken for pork or cubes of firm tofu. For a smart protein choice that’s packed with heart-healthy omega-3 fats, aim for two fish meals a week – like Nik’s Grilled Salmon Burgers and Barbecued Salmon.

3. Find the fibre

We need 25-38 grams of fibre a day. But guess what? Most of us are only getting half that amount. Soluble fibre, found in strawberries, oatmeal and apples play a role in keeping our blood cholesterol levels healthy. Insoluble fibre, found in beans, bran and broccoli, help to keep us regular.

Dietitian Sue’s Tip: If you’re filling half your plate or bowl with fruit and veggies, then you’re already off to a great start! Try Granola or a high fibre breakfast cereal that contains at least 4 grams of fibre per serving. Check out my TV interview ‘Simple Ways to Boost Your Fibre’ for easy ways to pump up the fibre in a day’s worth of meals.

4. Make room for dessert

 I love dessert…as in, I eat dessert every night! For me, it’s really the best part of the meal! Sometimes, dessert is a bowl of fresh fruit salad or a few slices of ice cold watermelon. And sometimes, it’s Peach Cobbler or French vanilla ice cream on a waffle cone or a slice of gluten-free Chickpea Chocolate Cake. Whatever you choose for dessert, dig in and enjoy!

Dietitian Sue’s Tip: Let go of the ‘good food’ versus ‘bad food’ thinking. Give yourself permission to enjoy all foods in moderation without any guilt. Food is joy, and eating together with family / friends is always a celebration!

What recipes are you most excited to try? Let me know in the comments. Happy summer, everyone!

 

What to Eat Before & After the COVID-19 Vaccine

Medical professional wearing blue gloves and about to give a needle to a patient in the armAre you ready to get your jab? You don’t need a special diet before getting your COVID-19 vaccine. But there are a few extra food considerations at this time. Here’s what you can do to get ready and manage potential side effects.

BEFORE getting the COVID vaccine:

  • Take your regular medications as usual. Get a good night’s sleep.
  • Have a snack or light meal depending on the time of your vaccine. The goal is to avoid going for your vaccine on an empty stomach, especially if you have a fear of needles or a history of feeling lightheaded / faint with needles.
  • Eat familiar foods. As a former sports dietitian, I always advised athletes to avoid eating any new foods on “game day.” Consider vaccine day as your “game day” and stick to foods you know so that you don’t trigger any stomach upset.
  • Make some meals made in advance in case you’re too tired or unwell to cook dinner for the next few days after getting the vaccine.

AFTER getting the COVID vaccine:

  • Stay hydrated. You might have a mild fever after getting the vaccine. Keep your mug or water bottle nearby to remind you to get enough fluids throughout the day.
  • Take in some comfort food. Some common symptoms after the vaccine are like chills, fatigue and muscle aches. Try a bowl of chicken noodle soup or your favourite soup to offer some comfort. And cuddle up with a cozy blanket.
  • Hold off on the alcohol. It can dehydrate you even more. Chances are you may not be in the mood for a drink anyway, and less so if you’re feeling headache, chills or the aches.
  • Continue eating a wholesome diet to keep your immune system strong. Think of your immune system as a team with different players. Each player has a role to play. Nutrients like vitamin A, vitamin C, vitamin D, vitamin E, protein and zinc are just some of the key players on Team Immune System. Fill half your plate or bowl with a variety of colourful veggies and fruit. Get vitamin D from eggs, fatty fish, milk, mushrooms, fortified beverages and supplements if needed. Look for whole grains, lean meats / fish / poultry and plant-based foods like tofu, nuts and seeds.

 Keep well everyone!

 

5 Things You Can Do Today to Reduce Food Waste

A canvas grocery bag filled with bananas, oil and cucumbersFood waste is a growing concern now more than ever!

Research from the National Zero Waste Council found that 63% of the food that we throw away – mostly veggies and fruit – is avoidable and could have been eaten. The edible food that we toss into our compost or green bins adds up to $1,100 per year for the average household! Across Canada, all of this household food waste amounts to about 2.2 million tonnes of edible food that’s thrown out each year. To put that into perspective, picture this – EVERY DAY in Canada, we waste*:

  • 4 million potatoes
  • 2 million tomatoes
  • 2 million apples
  • 555 thousand bananas
  • 470 thousand heads of lettuce
  • 1 million cups of milk
  • 750 thousand loaves of bread AND
  • 450 thousand eggs

(*Reference: https://lovefoodhatewaste.ca/about/food-waste/)

WHOA!! OK, let’s just take a moment to “digest” that info!

Aside from the financial costs of food waste, food that sits in landfills creates methane, a greenhouse gas contributing to the climate crisis. With Earth Day approaching on April 22, it’s a reminder that we can and must reduce food waste. Here are a few ideas to get started along with links to more tips and cookbooks.

Store your fruits, veggies and herbs to help them last longer

Did you know that wrapping banana stems slows down the ripening? Check out my national TV interview for these and other tips on how to store celery, lettuce, avocado and freeze your leftover herbs.

TV host Ann-Marie Mediwake talking to Sue in a virtual TV interview For more food storage tips, go to https://lovefoodhatewaste.ca/keep-it-fresh/ or https://www.halfyourplate.ca/fruits-and-veggies/store-fruits-veggies/

Plan your meals

Look for recipes that use the same ingredients enjoyed in different ways. Take a bunch of carrots for example – eat them raw with a dip; chop them for a soup or chili; grate them for a salad or muffins; cut them into matchsticks for roasting; or slice them for a stir-fry. What about yogurt? Make a yogurt parfait for breakfast or dessert; mix a big scoop of yogurt into your muffin or loaf batter; and add a swirl of yogurt into your carrot soup!

Use what you have on hand

Be creative. What foods and ingredients do you already have on hand? How can you turn those foods and ingredients into a yummy meal? In a recent study of over 1,000 Canadian families by Hellmann’s and BEworks (a consulting firm studying behaviour economics and insights), food waste was reduced by 33% when participants planned a “Use-up day” each week by making a meal with soon-to-expire ingredients.

Try recipes like Sweet Potato Enchiladas, Veggie Fritters or Tomato Risotto with Grilled Romaine lettuce – all from the Rock what You’ve Got free e-cookbook by the Guelph Family Health Study. Even IKEA has launched their The Scraps Book free downloadable cookbook with recipes using food scraps from featured chefs across North America.

Practice first in, first out (FIFO)

Anyone else have hidden cans of tuna at the back of their cupboard? When putting the groceries away in your fridge, freezer or pantry, use the FIFO rule. Rotate the canned goods, eggs, yogurt, juice and other items so that the ones with the closest best-before dates are moved to the front to be eaten first. I also label my leftovers with the date written on a piece of masking tape so I know which ones to eat first.

Know the difference between the “best-before date” and the “expiry date”

Only packaged foods with a shelf-life of 90 days or less must have a best-before date. Foods that will last longer than 90 days (such as canned food, rice, pasta, dried beans, nuts and frozen food) don’t need a best-before date, but many food companies choose to put one on anyway.

Best-before dates are based on the food’s freshness and quality, rather than the safety of the food. According to the Canadian Food Inspection Agency, you can buy and eat an unopened food AFTER the best-before date has passed. However, keep in mind that after the best-before date, the food may lose some of its freshness, flavour and nutritional value, and /or its texture may change.

The expiry date is not the same as the best-before date. Only certain foods like meal replacements / drinks and infant formulas must have an expiry date. After the expiry date, the nutritional value of these foods will be different than what is listed on the label. Don’t eat these foods if they are past their expiry date.

What’s your “fridge clean-out” recipe? Take a photo and tag me on Instagram or Twitter @SueMahRD – I want to see your recipes!

Want more? Read my other blogs: 

Put the Freeze on Food Waste

10 Ways to Eat Better for the Planet

Find Your Healthy with Traditional Cuisines – Week 5

Birds eye view of a platter of chicken paprikas served with Hungarian nokedli dumplings

*To celebrate National Nutrition Month, we have a 5-week series of guest posts written by Deepanshi Salwan, MPH candidate and a dietetic graduate student at the University of Toronto.**

Welcome back to week 5 of the Nutrition Month 2021 blog series! It is the last post of the series. Thank you all for following along!

This year Nutrition Month centres on the idea that healthy eating looks different for everyone. It is not a one-size-fits-all approach, and your healthy eating will look different from someone else’s healthy eating based on culture, food traditions, personal circumstances, and nutritional needs.

To honour  Nutrition Month, I have teamed up with Registered Dietitians and Dietetic Graduate Students from diverse cultural backgrounds to put together a Nutrition Month 2021 blog series! Each week for the month of March, different dietitians and dietetic students will share their food traditions, cultural recipes, and the importance of culture in healthy eating.

Embrace your heritage through cultural foods!

In Week 1, we talked about how cultural foods should be a part of your healthy meals. Read the post here.

In Week 2, we talked about the importance of forming social connections through cultural food. You can find the post here. 

In week 3, we talked about the importance of instilling cultural food heritage in your children. You can find the post here

In week 4, we talked about building a community that appreciates everyone’s food cultures. Read the post here.

Today we will succinctly summarize the valuable lessons from previous weeks and provide an action plan to help you embrace your cultural foods. To wrap up this series, we have my colleagues Lucia Weiler and Lalitha Taylor with us.

 

Headshot of Lucia Weiler

Lucia Weiler, RD, PHEc

Lucia Weiler, RD, PHEc

www.weilernutrition.com  

Instagram: @LuciaWeilerRD

Twitter: @LuciaWeilerRD

  1. What’s your cultural background?

I am Hungarian.

  1. What is the meaning of food in your culture? / How is food used in celebrations or traditions?

Food is family – and food is love. Hungarians know how to cook everything – snout to tail, farm to table. Many like my grandmother and sister are excellent bakers too though that’s not my forte.

  1. What is your favourite cultural ingredient or food or recipe?

Hungarian Cuisine in short! Paprika is the heart of Hungarian cuisine and the traditions go all the way back to the first Hungarians, and some of the dishes have been cooked the same way for hundreds of years. Here is the resource that lists our traditional dishes.

Chicken Paprikas with Hungarian Nokedli dumplings on a platter

Hungarian Chicken Paprikás with Nokedli (Image: Canva)

Chicken Paprikás is a classic simple and good recipe. I make it regularly! Here is the recipe.

Ingredients:

2 ½ -3 lb chicken thighs or drumsticks, 2 onions, chopped, 2 garlic cloves, minced, 2 tbsp vegetable oil, 2 tbsp Hungarian ground paprika, ½ tsp ground black pepper, 2 bell peppers, chopped, 2 tomatoes, chopped, 2 cups water or low sodium chicken broth, ½ cup sour cream, 1 tbsp flour

Instructions: In a large skillet, heat oil and brown chicken on all sides – remove chicken to a plate. Next, add onion to the skillet and cook till golden brown. Add garlic, pepper and tomatoes and cook for another 3 minutes. Turn off heat and stir in the paprika and ground black pepper. Return chicken to the skillet and mix well. Add water or chicken broth until chicken is mostly covered. Bring to boil, cover, reduce heat and simmer for 30 minutes. In a small bowl, mix sour cream and flour until the mixture is smooth. Add the sour cream mixture to the chicken paprikas and simmer for 5 minutes until sauce is thickened. Serve with Hungarian nokedli (small dumplings) or penne or rotini. [For a vegetarian version, replace chicken with tofu cubes and reduce cooking time to 10 minutes].

Dietitian’s tip: Serve some veggies on the side such as steamed broccoli or green beans. A fresh cucumber or tomato salad is also fitting. Enjoy! Jó étvágyat!

4. What would you like to say to Canadians during National Nutrition Month?

Enjoy and explore how your culture, food traditions, personal circumstances & nutritional needs all contribute to what healthy looks like for you. Reach out to a registered dietitian to support your healthy eating journey.

 

Headshot of Lalitha Taylor

Lalitha Taylor, RD

Lalitha Taylor, RD

www.taylornutrition.ca

Instagram:  @lalithataylor_rd

Twitter: @lalithataylor

1. What’s your cultural background?

I am half South Indian and the other half is a mixture of Guyanese, Dutch and Bajan.

  1. What is the meaning of food in your culture? / How is food used in celebrations or traditions?

Food in many ways means love to me in my culture. After I left my parent’s home and moved away, every time I returned to see them the first thing my Dad would say is, “Are you hungry? What do you want to eat?” Food has always been a means for my parents to show their care, warmth and love.

To this day, mom will spend days meticulously preparing Indian dishes for special events to ensure we always have enough plus some to share with others. Given my diverse background—celebrations usually include a food combination of Indian, Guyanese, Ukrainian and more. Food is the centre of stories, laughter, crying and celebration. In our culture, food is what draws us together and is always offered to family and friends no matter what time of day.

Birds eye view of a platter of Indian Dahl served over basmati rice

Indian Dahl served with Basmati Rice (Image: Canva)

3. What is your favourite cultural ingredient or food or recipe?

Dahl is an Indian stew and my favourite recipe. It’s comfort food and reminds me of my parents. I now make dahl for my daughter and one day, I suspect she will make dahl for her family. It warms my heart to know that these foods will be passed down from generation to generation along with the positive nostalgic memories. You can find a Dahl recipe here.

4. What would you like to say to Canadians during National Nutrition Month?

There is no “cookie-cutter” approach to our eating—especially when we put into context the uniqueness of everyone’s background which includes honouring people’s culture, food preferences and traditions.

Bottom Line

Your cultural foods and traditions are an expression of your identity! They give you comfort, remind you of favourite memories, and help you bond with loved ones. They also give your child a sense of belonging. Cultural foods are fulfilling and they nourish your body and soul. They make you happy! This is why cultural foods and traditions are so important for your health and wellbeing.

Takeaways

1. Make cultural foods a part of your healthy eating

  • Registered Dietitians can provide you with personalized nutrition advice. They can work with you to incorporate cultural foods in ways that are balanced and satisfying. Click here to find a dietitian near you.

 2. Connect with your loved ones through your cultural foods and traditions

  • Grow, harvest, fish, hunt, and prepare foods in traditional ways with loved ones
  • Celebrate occasions and special holidays with cultural foods and practices
  • Eat the same cultural dish together with your family, in-person or virtually

3. Foster your children’s connection to your cultural heritage through food

  • Cook together a new dish from your culture
  • Ask them to notice aromas and flavours during cooking and eating
  • Talk to them about cultural ingredients, how they are produced and used in recipes
  • Add a cultural ingredient to foods they currently enjoy eating
  • Explore grocery stores, bakeries and restaurants that offer your cultural foods
  • Share your stories and memories with foods from your culture

4. Build a community that appreciates everyone’s food cultures

  • Host a potluck where everyone brings a traditional dish and spend time sharing the meaning of these foods (of course, post COVID!)
  • Try a recipe from a different culture – find them online or ask someone you know
  • Explore the International Aisle in grocery stores
  • Dine-in or order take out from different ethnic restaurants
  • Be curious and ask questions or read about other cultures’ food traditions
  • Attend cultural food festivals like Pan Asian Food Festival and Taste of Danforth

 5. Embrace and flaunt your cultural food traditions

    • Connect with community members or Elders to learn more about your food traditions
    • Talk to others about the significance of your cultural dishes
    • Post photos of your cultural foods on social media. It is a great conversation starter

I thank Lucia and Lalitha for their time and contribution to this post.

headshot of Deepanshi Salwan

Deepanshi Salwan

Written by: Deepanshi Salwan, MPH candidate – Deepanshi is a dietetic graduate student at the University of Toronto. Her nutrition philosophy embraces moderation without deprivation. She believes that healthy eating does not have to be complicated and hopes to inspire her audience to live more happy and healthy lives! You can find her on Instagram @deeconstructing_nutrition.

 

Find Your Healthy with Traditional Cuisines – Week 4

Middle Easter Dolma - grape leaves stuffed with rice and meat - arranged in a white bowl with sliced lemons in the background*To celebrate National Nutrition Month, we have a 5-week series of guest posts written by Deepanshi Salwan, MPH candidate and a dietetic graduate student at the University of Toronto.**

Welcome back to the Nutrition Month 2021 blog series!

This year Nutrition Month centres on the idea that healthy eating looks different for everyone. It is not a one-size-fits-all approach, and your healthy eating will look different from someone else’s healthy eating based on culture, food traditions, personal circumstances, and nutritional needs.

To honour  Nutrition Month, I have teamed up with Registered Dietitians and Dietetic Graduate Students from diverse cultural backgrounds to put together a Nutrition Month 2021 blog series! Each week for the month of March, different dietitians and dietetic students will share their food traditions, cultural recipes, and the importance of culture in healthy eating.

Build a community that appreciates everyone’s food cultures

In Week 1, we talked about how cultural foods should be a part of your healthy meals. Read the post here. In Week 2, we talked about the importance of forming social connections through cultural food. You can find the post here.  In week 3, we talked about the importance of instilling cultural food heritage in your children. You can find the post here.

Today we transition a bit from focusing on our culture to exploring food options from other cultures. I believe we grow a little more when we step out of our comfort zone and appreciate something from a different culture. Similarly, rejecting foods from a different culture before tasting them would be a missed opportunity to grow. In Canada, we do not just tolerate other cultures, we celebrate them, and it should be no different when it comes to food. 

How do you build a community that appreciates everyone’s food cultures? Let’s hear from my colleagues Atour Odisho and Aleeya Zack-Coneybeare!

head shot of Atour Odisho

Atour Odisho, Dietetic Graduate Studen

Atour Odisho, Dietetic Graduate Student

Instagram: @atour.in.nutrition

  1. What’s your cultural background?

I am Middle Eastern

  1. What is the meaning of food in your culture? / How is food used in celebrations or traditions?

In my culture, food is medicine, and in my upbringing food is emphasized in the role of nutrition and healing. It is also a way to celebrate with family and friends. There is never too much food!

  1. What is your favourite cultural ingredient or food or recipe?

My favourite cultural food is dolma, which is wrapped grape leaves. I love this because every Middle Eastern has a different twist to it.  Here is my recipe.

Dolma arranged on a white plate with cut lemons in the backgound

Dolma [Image: Canva]

Ingredients: 4 cups white basmati rice, 8 tomatoes, chopped, 2 bunches of flat parsley, chopped, 4 cloves of garlic, 1 can of tomato paste (or salsa), 1/3 cup pomegranate molasses (or to taste), about 3/4 cup lemon juice, 1 tbsp of extra virgin olive oil, 1 tbsp dill (or to taste), 1 tbsp of sumac, salt & pepper to taste, and 18 oz of grape leaves. You can also mix in 1 pound ground beef or lamb.

Instructions: Mix everything together, except the grape leaves. Once everything is mixed, stuff each grape leaf with the mixture. Make sure all sides are closed, so the rice doesn’t escape when cooking. Next, assort the wrapped grapes leaves in a big pot. Add water and some more lemon juice to cover all grape leaves. Add in an appetizer plate and press down to secure the grape leaves together. Set on high-medium heat until water boils, then let it simmer for 30 minutes. ENJOY!

4. What would you like to say to Canadians during National Nutrition Month?

I hope that Canadians continue to explore other cuisines and dishes to diversify their palates. Cook traditional dishes from other cultures, dine-in restaurants from various cultures, explore International food aisles, or just be curious and ask questions!

head shot: a grad photo of leeya Zack-Coneybeare

Aleeya Zack-Coneybeare
Dietetic Graduate Student

Aleeya Zack-Coneybeare, Dietetic Graduate Student

 

  1. What’s your cultural background?

I am Ojibway which is an Indigenous group here in Canada.

  1. What is the meaning of food in your culture? / How is food used in celebrations or traditions?

Food is ingrained within every aspect of our culture; it represents our way of life. Food connects our people to our traditions, our spirit, and our ancestors. Food plays an important role in our traditional ceremonies, as most usually end in a feast. We also use food to honour our spirits, ancestors, and mother earth by offering a spirit plate before beginning a feast. A spirit plate is filled with samples of all the food items at the feast, we set it outside and offer a prayer.

  1. What is your favourite cultural ingredient or food or recipe?

My favourite cultural ingredient is wild rice, due to its rich nutrients and the variety of recipes and meals it could be added to.

My family makes Turkey and Wild Rice soup very often! Here is the recipe.

Turkey and Wild Rice Soup in a white bowl with a spoon, taken at a birds eye view

Turkey & Wild Rice Soup [Image: Canva]

Ingredients:

Turkey Stock -Turkey carcass (from a roasted bird), 1 carton chicken broth, 1 carton chicken broth, 1 onion, 2 celery sticks, 2 carrots, basil leaf, 1tsp thyme, water to cover

Soup – chicken or vegetable stock, ¾ wild rice, 2 carrots, bite-size, 2 celery sticks, bite-size, 1 tsp chicken bouillon, half yam, chopped, ½ cup corn, 2 cups shredded/chopped turkey meat

Instructions: 

Turkey Stock – In a large pot add carcass, chicken broth, onion, celery and carrots. Add enough water. Add salt, pepper, thyme and basil leaf. Bring to boil and simmer on low for 12 hours. Strain and put the stock back into the pot.

Soup – Add a carton of chicken/vegetable broth to the stock (Taste and add chicken bouillon if needed). Bring to a boil and add wild rice (cook for 30 minutes on a low boil). Add freshly chopped celery and carrots (cook for 10-15 minutes). Add chopped yam (cook for 10-15 minutes). Add corn (cook for 5-10 minutes). Add shredded/chopped turkey meat (cook for 10 minutes). Turn off heat and ready to serve!

4. What would you like to say to Canadians during National Nutrition Month?

I would like to say to Canadians, the Indigenous cuisine is beautiful and that I highly recommend exploring our foods and culture and all the other diverse cuisines Canada has to offer!

Bottom Line

Being accepting and wholeheartedly celebrating other traditional cuisines will allow Canadians of colour to enjoy their cultural foods with pride. There will be no guilt around carrying their cultural foods with them to school, work, or anywhere else they go. As we have discussed through this series, enjoying cultural foods is an important aspect of healthy eating. So, help your fellow Canadians to find their healthy by appreciating their cultural foods and practices!

Come back next week to learn more about traditional cuisines and healthy eating in our final post of the Nutrition Month 2021 blog series. Click here to learn more about the Nutrition Month 2021 campaign.

Let’s Talk

Have you ever tried a dish from a different culture and instantly fell in love with it? Let us know in the comments below!

headshot of Deepanshi Salwan

Deepanshi Salwan

Written by: Deepanshi Salwan, MPH candidate – Deepanshi is a dietetic graduate student at the University of Toronto. Her nutrition philosophy embraces moderation without deprivation. She believes that healthy eating does not have to be complicated and hopes to inspire her audience to live more happy and healthy lives! You can find her on Instagram @deeconstructing_nutrition.

 

 

Shrimp & Pork Dumplings

Golden browned dumplings on a plate with red wooden chopsticks beside them

 

 

 

 

 

 

 

 

 

You’ll love these delicious dumplings made with ground pork and shrimp. Feel free to substitute the ground pork with any other meat and / or swap the shrimp for meat. Enjoy!

Ingredients:

3/4 lb ground pork (or any other ground meat)

8-10 raw, peeled shrimp, diced finely

2 cups spinach or other leafy green veggie, minced

3 Tbsp minced fresh ginger

2 cloves garlic, minced

3 Tbsp sesame oil

3 Tbsp soy sauce

1/4 tsp pepper

30-40 dumpling wrappers

oil for cooking

hoisin sauce, soy sauce, chili sauce, or other dipping sauce

Directions:

  1. Mix all of the ingredients (except the dumpling wrappers, oil and dipping sauce) into a big bowl to make the dumpling filling.
  2. Keep dumpling wrappers covered with a damp towel to prevent the edges from drying out.
  3. Place about 1 Tbsp of the filling in the centre of a dumpling wrapper. (Don’t overfill the dumplings.)
  4. Dampen the edges of the wrapper with water.
  5. Fold the wrapper in half. Start at the middle and pleat half the dumpling. Turn the wrapper around and repeat the pleating. (See video below for the pleating technique.)
  6. Heat oil in a large pan on medium to high heat. Fry dumplings for a few minutes until they golden brown on the bottom. Flip the dumplings over and fry for another minute.
  7. Pour 1/4 to 1/3 cup of water into the pan. Cover the pan with a lid and reduce heat to medium-low. Steam the dumplings this way until almost all of the water has evaporated.
  8. Remove the lid and allow the dumplings to continue cooking until all of the water has evaporated, and the dumplings are dry and crispy on the bottom.
  9. Serve with your favourite dipping sauce – hoisin sauce, soy sauce or chili sauce.

Makes 30-40 dumplings

 

 

Love to learn? Love to eat?

Sign up for my free nutrition news, tips, trends, recipes and fascinating food facts!