For Caffeine Awareness Month, I partnered with the Canadian Beverage Association to discuss the caffeine content of beverages and the new supplemented foods labelling regulations.
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Foods to add to your plate for the winter
During the winter, we often face a dip in temperatures, wind chill and a lack of sunshine. To stay healthy and happy, try adding these nutrients and foods to your plate.
Click here to watch my national TV interview on this topic.
Vitamin D
Vitamin D benefits our bone health, immune function and mood. Research shows that low vitamin D status is associated with depression. Often called the “sunshine vitamin”, vitamin D can be made when our skin is exposed to ultraviolet B rays from sunlight. However, during our Canadian winters with shorter days, there isn’t enough sunlight for this to happen. And even if we are outdoors, we’re usually all bundled up to stay warm. In fact, the risk of vitamin D inadequacy can double during the winter, compared to the summer.
From October to March, it’s advisable to take a vitamin D supplement, especially if you’re over the age of 50. Health Canada suggests 400 IU of vitamin D per day while other organizations such as Osteoporosis Canada recommend a higher supplement dose if you’re at high risk for osteoporosis.
What you can do: In addition to taking a vitamin D supplement in the winter, add these vitamin D-containing foods to your plate: fatty fish (e.g. salmon, artic char, canned sardines), eggs, mushrooms, milk and fortified plant-based beverage.
Whole grains
During the dark, cold wintry days, it’s easy to feel a little blah. You probably already know that eating whole grains can lower your chances of developing heart disease. But did you know that whole grains can boost your mood too?
Carbohydrate foods – like whole grains as well as legumes, fruits and vegetables – triggers our body’s production of serotonin which is a hormone that helps us feel calm, relaxed and happy. The key is to enjoy carbohydrates WITH protein. In protein foods, there’s a specific amino acid called tryptophan which is needed to make serotonin.
What you can do: Pair whole grains with protein to make delicious meals. Try a sandwich made with whole grain bread and grilled chicken or egg. How about a bowl of oatmeal with nuts and seeds? For pasta salad lovers, stir in a can of beans. My favourite pairing is quinoa with salmon – not only does salmon provide vitamin D, but it also is a fantastic source of heart healthy and mood-boosting omega-3 fats.
(Learn more about tryptophan in my blog: Does eating turkey make you sleepy?)
Vitamin C
Vitamin C is just one of the many nutrients needed for a strong immune system, especially during cold and flu season. Research shows that getting enough vitamin C can reduce the duration of a cold by 8%. A single orange offers your daily quota for vitamin C, and so does 1 cup of fresh/frozen strawberries, 1 cup of broccoli, 1/2 red pepper or 1-2 kiwis. Vitamin C also plays a role in producing collagen to support skin health.
What you can do: Think beyond oranges for vitamin C. For variety, also try grapefruit, tomatoes, cauliflower, Brussels sprouts and potatoes.
Dark Leafy Greens
Canada’s Dietary Guidelines actually recommend eating one dark green vegetable every day. Fibre, folate and magnesium are a few of the notable nutrients found in leafy greens. Magnesium is actually important for stress management. When we’re stressed, levels of cortisol (the stress hormone) rise. Magnesium works to reduce cortisol levels. Some magnesium superstars are spinach, kale, bok choy, romaine lettuce and Brussels sprouts.
What you can do: Add leafy greens to soups, smoothies, stews, salads and casseroles. Magnesium is also found in other foods like nuts, seeds, whole grains and DARK CHOCOLATE! A 40 gram portion (1.5 ounces or 3 squares) of dark chocolate contains about 25% of your daily requirement for magnesium. Enjoy!
Written by Sue Mah, MHSc, RD, PHEc, FDC, award-winning dietitian, Nutrition Solutions Inc.
Strawberry Ricotta Toast
Strawberry Ricotta Toast
Ingredients
- 1 loaf whole grain bread
- 1 cup ricotta cheese
- 1 Tbsp honey, plus extra for drizzle
- 1 cup sliced strawberries
- fresh mint for garnish
Instructions
- Slice bread and toast it.
- In a small bowl, combine honey with ricotta cheese.
- Spread the ricotta mixture on toast and top with sliced strawberries.
- Drizzle with honey and garnish with mint leaves.
Notes
Heart Healthy Breakfast Ideas
For February Heart Month, I showed 3 heart healthy breakfast ideas on TV. Check out the recipes below and watch the full interview clip.
BLT Breakfast Salad (Barley, Lettuce, Tomato)
BLT Breakfast Salad
BLT Breakfast Salad
Ingredients
Salad
- 1 cup cooked barley
- 3 cups romaine lettuce, chopped
- 1 cup grape tomatoes, sliced
- 1 cup cucumbers, diced
- 4 hard cooked eggs, sliced
Dressing
- 2 Tbsp canola oil
- 2 Tbsp cider vinegar
- 1 Tbsp lemon juice
- salt and pepper to taste
Instructions
- In a large bowl, combine barley and veggies.
- In a small bowl, whisk together dressing ingrdients.
- Drizzle dressing over salad and toss.
- Top with sliced eggs.
Chickpea Flour Waffles
Chickpea Flour Waffles
Ingredients
- 1 1/2 cups chickpea flour
- 2 Tbsp granulated sugar
- 2 tsp baking powder
- 1 tsp cinnamon
- 1/4 tsp salt
- 1 cup milk or plant-based beverage
- 2 eggs
- 1/2 tsp vanilla extract
Instructions
- In a large bowl, whisk together the chickpea flour, sugar, baking powder and salt.
- Stir in milk or plant-based beverage. Whisk in eggs and vanilla extract until smooth. Let batter rest for 5 minutes.
- Preheat waffle maker and spray with non-stick spray. Pour 1/3 to 1/2 cup of batter, depending on the size of your waffle maker.
- Cook waffles to desired doneness and top with fresh berries.
Garlic Shrimp Linguine
Garlic Shrimp Linguine
Ingredients
- 1 package (454 g) uncooked linguine
- 2 cups broccoli florets
- 3-4 cloves garlic, minced
- 400 g frozen shrimp (thawed, peeled and deveined)
- 2 T olive oil
- salt and pepper to taste
- 1/4 cup fresh lemon juice
- 1/4 cup grated Parmesan cheese
- 1/4 cup fresh parsley, chopped
Instructions
- Cook pasta ccording to package directions. Add broccoli florets during the last 2 minutes of cooking. Drain pasta and broccoli, and set aside.
- In a medium-sized bowl, toss shrimp with minced garlic.
- Heat oil over medium heat in a frying pan. Add shrimp and garlic. Season with a pinch of salt. Cook for about 2-3 minutes on one side, flip and cook for another 2 mnutes or until shrimp beginsto turn pink.
- Add cooked pasta and broccol. Season with salt and pepper.
- Pour in lemon juice. Toss until pasta is well coated.
- Garnish with chopped parsley. Sprinkle on parmesan cheese just before serving.
Best Shrimp Fried Rice
Best Shrimp Fried Rice
Ingredients
- 4 tsp canola oil
- 1 small onion, chopped
- 1 cup sliced mushrooms
- 1 cup frozen green peas, rinsed
- 2 eggs, slightly beaten
- 3 cups cold, leftover cooked white or brown rice
- 2 Tbsp sodium reduced soy sauce
- 1 cup cooked shriimp
Instructions
- In a large fry pan, heat 2 tsp oil over medium-high heat.
- Add onions and cook for 1 minute.
- Add mushrooms and cook for another 2 minutes.
- Add peas and cook all of these veggies for another minute.
- Place veggies aside in a bowl while you cook the eggs.
- Add 2 tsp oil to the pan. Pour in the eggs and scramble to cook. Place cooked eggs aside in the bowl with the veggies.
- Crumble the leftover rice with your hands and add to the pan. (Add a bit more oil if needed.) Mix until thoroughly heated. Add soy sauce and mix well.
- Stir in the cooked onions, mushrooms, peas, eggs and shrimp.
Watermelon Salad
Watermelon Salad
Ingredients
Salad
- 1/2 small watermelon, peeled and cut into cubes
- 1/2 cup crumbled feta cheese (or more if you'd like)
- 1/4 cup fresh mint leaves, chopped
Dressing
- 2 Tbsp lime juice
- 1-2 Tbsp honey
- 1 Tbsp olive oil
Instructions
- Add watermelon pieces to a large bowl. Sprinkle in feta cheese and mint.
- In a small bowl or jar, whisk together the dressing ingredients.
- Drizzle dressing over salad and gently toss.