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Find Your Healthy with Traditional Cuisines – Week 5

Posted on March 29, 2021

*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.

Lucia Weiler, RD, PHEc

Lucia Weiler, RD, PHEc

www.weilernutrition.com

Instagram: @LuciaWeilerRD

Twitter: @LuciaWeilerRD

What’s your cultural background?

I am Hungarian.

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.

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.

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.

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.

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

Posted on March 22, 2021

*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!

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!

Atour Odisho, Dietetic Graduate Studen

Atour Odisho, Dietetic Graduate Student

Instagram: @atour.in.nutrition

What’s your cultural background?

I am Middle Eastern

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!

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

What’s your cultural background?

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

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.

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!

Deepanshi Salwan

Find Your Healthy with Traditional Cuisines – Week 2

Posted on March 8, 2021

**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.**

It’s March and we are celebrating Nutrition Month! Every year dietitians, dietetic interns, and nutrition students across Canada celebrate Nutrition month to raise awareness about nutrition and the positive impact it has on our health and wellbeing.

A South Asian family smiling and enjoying their cultural meal together

A South Asian family enjoying a meal together

Cultural foods and traditions foster connections and encourage a sense of belonging

In week 1, we talked about incorporating traditional dishes and ancestral ways of cooking and eating in a healthy eating regime. You can find the post here.

This week, we touch on one of the most important aspects of health that is having strong social connections. When most people think about living a healthy life, food and fitness are the first things that come to mind. Certainly, food and fitness are important, but they are not the only pieces of the puzzle. The social connections you form are also vital to your well-being.

I introduce my colleagues Rosie Schwartz and Bhavin Mistry, who will share their cultural food traditions and highlight the importance of connecting with loved ones through cultural foods.

Registered Dietitian Rosie Schwartz

Rosie Schwartz, RD, FDC

rosieschwartz.com

Instagram: @rosieschwartz

Facebook: EnlightenedEater

1. What’s your cultural background?

I am Jewish

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

Food is central to family traditions in the Jewish culture. Our holidays and celebrations often center around food – sweet honey cake at Rosh Hashanah, noodle and cheese dishes for Shavuot, hamantaschen for Purim, and many more.

For instance, for Rosh Hashanah, Jewish New Year, sweet foods are eaten to symbolize our hope for a “sweet new year”. We enjoy a new fruit that has recently come into season. We have two apple trees in our backyard, and I with my two granddaughters pick the very first apples of the season on Rosh Hashanah. We begin our celebrations with cut-up apples dipped in honey.

Rosie’s Passover Citrus Quinoa Salad

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

As we approach spring, Jewish around the world will be celebrating Passover to commemorate the freedom of the Jews from slavery in ancient Egypt. Matzo, unleavened bread is an integral part of Passover that reminds us of our ancestors eating unleavened bread in the haste of fleeing Egypt. For Passover traditions, we abstain from leavened grains, rice, and pulses (Sephardi Jews can include beans, corn, and rice).

My favourite ingredient for Passover is quinoa. It is not one of the prohibited grains and is a great addition to the Passover celebrations with health benefits! Citrus Quinoa salad has become a Passover staple in our house. You can find Rosie’s recipe here.

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

Our traditional foods can tie us together. Amid pandemic, so many of us are separated from our families. Make a dish, drop them off to your loved ones and eat together via Zoom or Facetime. If you don’t live in the same geographical area, figure out the menu together and make the same meal, and enjoy the meal virtually. Share a meal with your loved ones, whether it is special or not. We need more of this now than ever before!

Head shot of dietetic grad student Bhavin Mistry

Dietetic graduate student Bhavin Mistry

Bhavin Mistry, Dietetic Graduate Student

Instagram: @breadbhavandbeyond

1. What’s your cultural background?

I am South Asian—but more specifically Indian (Indo-Canadian) and our mother language at home is Gujarati.

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

Food holds the central foundation of Indian culture. It connects family, caste, religion, and language. Food is an integral part of Indian culture because it has been influenced by various civilizations and reflects the perfect blend of diversity and uniqueness. For as long as I can remember, food has always been a form of a gift. It is often exchanged between family members and shared amongst others.

Celebrations are always massive in Indian culture. Food is typically the “centre of attention” at celebrations, with immense spreads of various dishes, family recipes, and traditional eats. For many celebrations, the preparation of food is usually a full group effort. All members of the family will spend hours upon hours preparing traditional dishes for the big day. It’s a form of social bonding, connection, and socialization. Food is the glue that holds and brings individuals together, the highlight of the event, and the main reason why you will never leave an Indian event hungry!

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

My favourite Indian food has to be biryani. Biryani is a super versatile rice dish made up of a variety of ingredients. It could be vegetarian and only consist of vegetables or can incorporate meat as well. I love it because it is so unique, flavourful, and can consist of several different combinations of ingredients. It is usually garnished with fried onions, nuts, and coriander. You can find a Chicken Biryani recipe here.

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

Food is more than nourishment. It provides our bodies with fuel and energy to sustain life. But it also contributes and links to our social, cultural, and societal heritage, values and norms. Food can be nostalgic and can provide important connections to our families and country. It can act as a bridge for immigrants/newcomers when they arrive in a new country. It brings people together and is important in building relationships with others. The next time you take a bite to eat, think about what that specifically means to you, the emotions that surface from it and how it relates to your way of living.

Bottom Line

Sharing a meal with your family fills a primary need for community and connection on so many levels! Promoting social connections through our cultural foods is a part of healthy eating. So, find your healthy by putting together and enjoying a family favorite cultural recipe.

Come back next week to learn more about traditional cuisines and healthy eating in our Nutrition Month 2021 blog series.

Click here to learn more about the Nutrition Month 2021 campaign.

I thank Rosie and Bhavin for their time and contribution to this post.

Let’s Talk

What is your family food tradition? Let me know in the comments.

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 1

Posted on March 1, 2021

**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.**

Without further ado, let’s get started with Nutrition Month 2021 series – Week 1.

Cultural foods should be a part of your healthy meals

Canada is a country that prides itself on multiculturalism. Yet, the mainstream diet trends tend to ‘steal’ cultural foods’ thunder. With the recent craze around healthy eating, many of you may be are bombarded with the latest trendy diets that do not adequately incorporate your cultural foods. With everyone else embarking on the next food trend, you may feel that you are doing something wrong by not jumping on board. You begin to question the health benefits of your traditional foods.

I introduce my colleagues Novella Lui, Robena Amalraj and Aja Gyimah who will share their insights on making cultural foods a part of your healthy eating.

Novella Lui, RD

www.novellard.com Instagram @livetonourishrd

What’s your cultural background?

I am a Chinese Canadian, born in Hong Kong and raised in Vancouver.

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

Food plays a vital role in Chinese culture, where food is always a part of celebrations. Many of the traditional foods served during celebrations bear symbolic meanings, from togetherness to fortune and luck. For instance:

In Lunar New Year, we eat the ‘year cake,’ a glutinous rice cake that symbolizes rising prosperity, which has the same homophonic sound as ‘yearly increase.’
During Dragonboat Festival, we eat glutinous rice dumplings wrapped in bamboo leaves as they depict the commemoration of Qu Yuan, an ancient Chinese poet.

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

I have a long list of favourite foods, but if I had to choose, my favourite is har gow, a steamed shrimp dumpling wrapped in a thin and translucent starch dough. My first memories of eating out as a child with my family were enjoying a dim sum lunch, and har gow was always one of the dishes shared among us. These shrimp dumplings always remind me of my fonds times with my cousins and relatives. You can find a har gow recipe here.

Har Gow (Chinese steamed shrimp dumplings)

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

All foods, including those from your own culture, fit into a healthy meal pattern. Including and embracing foods from your own culture connects you to your roots and cultural identity. At the same time, learn about other cultures by trying their foods, as food is a portal that connects and nurtures our relationships with other people.

Robena Amalraj, Dietetic Graduate Student

www.nourishwithrobena.com

Instagram @nourishwithrobena

1. What is your cultural background?

My cultural background is Indian. Specifically, I am from the South Indian state of Tamil Nadu.

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

India is affectionately called the Land of Spices, and food undoubtedly plays a significant role in its culture. Every region of India has distinct and unique customs but eating with hands is a common practice; it is thought that this not only makes the food taste better, but also feeds the mind and the spirit.

Rice is of particular importance in India and is viewed as the ultimate sustenance; it is often the first solid food that a baby eats and is also eaten by older adults who have trouble eating other foods. In many parts of India, rice is used as an offering during religious rituals and is a symbol of prosperity and well-being.

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

My favourite South Indian food is dosa, which is a thin savoury crepe made from a fermented batter of lentils and rice. It is typically served with sambar (a lentil and vegetable stew) and chutney. My mom made it all the time when I was growing up; not only is it delicious, but it is a comforting and warm reminder of home and family. You can find a recipe here.

A plate of South India dosa with sambeer and chutney

South India Dosa served with sambar and chutney

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

In the health and wellness space, there is often a narrow perception of healthy food. There is a misconception that cultural foods that do not fit into this mainstream image are automatically “unhealthy”. However, healthy eating does not look the same for everyone. Culture and tradition are integral components of food and overall wellness, and you do not need to forgo your culture to be healthy!

Aja Gyimah, MHSc., RD

www.compete-nutrition.ca Instagram @compete.nutrition

1. What’s your cultural background?

I’m biracial: Jewish-Canadian and Ghanaian

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

In the Jewish culture, food is a large part of how we observe our holidays. For example, Friday nights are reserved for a family dinner because it kicks off the Sabbath or the day of rest. Also, depending on the holiday you’re required to eat specific foods, like during Passover we have a ceremonial dinner where each food item is symbolic.

In Ghanaian culture, food is tied to many celebrations, get-togethers or even just attending church on Sundays. Within my family, it used to be such a treat because my dad would spend the entire day making light soup. Since COVID, we have been ordering from local Ghanaian restaurants to support them during this time. Now, jollof rice is a staple in our house!

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

Fried plantain is a world-wide favourite, it’s a staple in almost every African, Black and Caribbean cuisine. I usually slice the plantain, rinse it in saltwater and then fry it until it’s brown and delicious! Find a recipe for fried plantain here. On the Jewish side, I’m a huge fan of Challah which is the only type of bread I grew up with. Challah is also the best bread to use for French toast!

Fried plantains

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

All foods fit within a healthy diet and that includes our cultural/traditional foods. You’re not required to throw away the foods you’ve grown up with to follow a healthy diet. There’s plenty of room for fried plantain – haha!

Bottom Line

There is no single way to eat right and sacrificing your cultural foods is not necessary for achieving good health! No matter what your cultural foods or traditions are, they can be a part of your healthy eating regime. So, ditch the diet trends and incorporate your cultural foods to find your healthy.

Come back next week to learn more about traditional cuisines and healthy eating in our Nutrition Month 2021 blog series.

Let’s Talk

What is your favourite cultural recipe? Let me know in the comments. Click here to learn more about the Nutrition Month 2021 campaign.

I thank Novella, Robena, and Aja for their time and contribution to this post.

Easy Apple Strudel Recipe

Posted on February 16, 2021

This easy and delicious Apple Strudel is made with flaky phyllo pastry.

The trick to working with phyllo pastry is to brush each layer with melted butter (or oil). If the phyllo pastry happens to tear, just press it back together.

Watch the recipe video here on YouTube

Ingredients

3 large apples, peeled, cored and sliced 1/8-inch thick (Royal Gala, Macintosh, or Granny Smith)
1/3 cup granulated sugar
1/2 teaspoon cinnamon
1/2 cup walnuts, coarsely chopped
3 T flour
8 sheets phyllo dough (9 x 14-inch sheets) , thawed
1/2 cup unsalted butter, melted
2 T turbinado sugar (or granulated sugar)

Directions

Preheat oven to 350°F. In a large bowl, add apples. Sprinkle in 1/3 cup sugar and toss to combine.
Mix in cinnamon and walnuts. Toss to combine. Add in flour and mix everything together with a spoon.
Line a baking sheet with parchment paper. Place 1 sheet of phyllo on the parchment paper. Brush lightly with some of the melted butter.
Keep remaining phyllo sheets covered with a damp towel to prevent them from drying out. Add another phyllo sheet, brushing with melted butter until you have a total of 8 phyllo sheets.
Spread apple mixture over the middle of the phyllo (about 3 inches wide), leaving about 2 inches along each short end of the phyllo sheets.
Fold the short edges of the phyllo sheets over the filling. Roll up the long ends of the phyllo sheets to make the strudel shape.
Brush with remaining melted butter and sprinkle with turbinado sugar.
Cut 6-8 diagonal slits in top of strudel. This will make it easier to slice the strudel after baking.
Bake in the middle rack of the oven, until golden brown, about 35-40 minutes. Cool on a wire rack.
Serve warm and enjoy! Perfect for afternoon tea or dessert!

Makes 6-8 servings.

By: Sue Mah, Registered Dietitian

4 trends that will change what we eat in 2021

Posted on January 10, 2021

Welcome 2021! With the COVID-19 pandemic still looming, our eating habits will continue to be shaped by a focus on comfort foods and a desire to keep our immune systems strong. The United Nations’ declaration of International Year of Fruits and Vegetables, along with a passion for planetary health are also driving what we put in our grocery bags.

1. Comfort Foods

The winter is typically a time when we crave comfort foods because the days are shorter and there’s less sunlight. With the added stress of lockdown and quarantine, comfort foods will be here to stay for a while.

Comfort foods can be anything that makes you feel good and gives you a sense of safety during these times of uncertainty. Comfort foods can be nostalgic and bring back good memories.

Often, comfort foods contain carbs because eating carbs triggers the production of serotonin which is the neurotransmitter that helps us feel happy and calm.

Expect to see more comfort food offerings in grocery stores, meal kits and take-out menus.

Sue’s tips: Be kind to yourself. Comfort foods are called comfort for a reason. Think of other activities and hobbies that can also provide comfort and wellbeing – like walking the dog, yoga, meditation, and getting enough sleep.

2. Foods to Support Our Immunity

COVID-19 reminds us of just how important it is to take care of ourselves to prevent illness and keep our immune system strong. In addition to good hygiene and physical distancing, getting the right nutrition can help.

What’s really important to remember is that there isn’t one miracle food or one special nutrient that can “boost” your immunity. Instead, think of your immune system as a team with different players. The players are the nutrients that work together to keep your immune system strong and healthy.

Some important nutrients for immunity are:

Vitamin A & Beta-carotene – (beta-carotene gets converted into vitamin A) – beta-carotene is found in dark green and orange veggies like broccoli, spinach, carrots, butternut squash and sweet potatoes.

Vitamin C – found in foods like oranges, peppers, strawberries, broccoli, kiwi

Vitamin D – found in foods like eggs, milk, some yogurt, salmon, mushrooms

Zinc – found in foods like beans, nuts, seeds, meat, fish

Selenium – found in foods like Brazil nuts, oysters, canned fish, wheat germ

Protein – found in foods like eggs, beans, chickpeas, tofu, fish, meat, dairy –protein helps make antibodies to fight off foreign invaders in our body

Sue’s tips: Eat a variety of foods every day to get a good mix of nutrients. Talk to a dietitian or your health care professional if you’re thinking about taking supplements.

3. Fruits and Veggies

2021 is the International Year of Fruits and Veggies, declared by the United Nations. We know that fruits and veggies are Mother Nature’s superheroes, playing an important role in preventing chronic diseases like cancer, diabetes and heart disease.

Fruits and veggies are also great sources of beta-carotene and vitamin C – two important nutrients for our immune system.

The World Health Organization recommends that we eat at least 400 grams of fruit and veggies every day – that’s about 5 servings a day. Canada’s food guide recommends that fruit and veggies make up half our plate.

Sue’s tip: Eat colourful fruit and veggies at every meal. Try them in different ways – raw, steamed, roasted, in soups, stir-frys or stews. Grow your own, buy local and buy in season.

4. Climatarian

A climatarian describes a person who is trying to fight climate change and stop global warming. The overall idea is to reduce your carbon footprint and reduce food waste.

According to research by the University of Guelph, families throw out over 3 kg of edible food each week which adds up to over $1,000 per year. Fruits, vegetables and leftovers are the most common types of foods that are wasted.

Generally speaking, a climatarian considers:

reducing food waste by using all parts of the plant or all parts of the animal when eating meat (e.g. use beet leaves in a stir-fry; use carrot leaves and veggie scraps to make a soup or broth; use citrus peel for zest)
choosing locally produced food (to reduce the carbon footprint of transportation)
choosing foods with minimal packaging, and reducing the use of plastics
choosing a sustainable method of transportation such as walking or cycling to get groceries

Sue’s tips: Reduce food waste and food packaging. Keep an inventory of the foods you have in the pantry and fridge. Use up what you have and buy only what you need.

[Image: Canva]

Understanding the Most Confusing Words at the Grocery Store

Posted on September 7, 2020

Natural versus organic. Free run versus free range. Made in Canada versus Product of Canada. These terms can be oh-so confusing! We decipher these terms so that they all make sense!

Watch my TV interview on this topic (and see a few food examples) or read the details below.

Whole grain versus Multi-grain

Whole grain means that you’re getting all three parts of the grain kernel or grain seed. The three parts are:

Bran – this is the outside layer of the grain and contains most of the fibre as well as B vitamins and some protein
Endosperm – this is the middle layer and it’s the bigger part of the whole grain. It’s mostly carbohydrates with some protein
Germ – this is the smallest part of the grain kernel and is rich in B vitamins, vitamin E and minerals

On the other hand, multi-grain simply means that the product contains more than one type of grains, and they may or may not be whole grains.

Choose whole grains when you can for extra fibre and nutrition. Some examples of whole grains are oats, barley, corn, rye, brown rice and quinoa.

Grass fed versus Grain fed

These are terms that are sometimes used to describe the beef you can buy. All cattle eat grasses and forages which includes grasses, clover and alfalfa.

Grass fed beef means that the cattle was only fed grass or forages their entire life.

Grain fed beef means that the cattle were raised on grass or forages for most of their life and then grain finished. This means is that about 3-4 months before going to market, the cattle are fed a diet that is mostly grains like corn or barley. The grain helps to produce a more marbled quality grade of beef

When it comes to nutrition, both grass fed and grain fed beef are excellent sources of protein, iron and vitamin B12. Grass fed beef is leaner than grain fed beef, and may have slightly higher amounts of omega-3 fat and vitamin K. Some say that grass fed beef has a slightly different taste too.

Free range versus Free run

These are terms that are used to describe the eggs you buy.

Free run eggs come from hens that roam the entire barn floor, and some of these barns may have multi-tiered aviaries.

Free range eggs come from hens that also roam the entire barn floor. And when the weather permits, the hens go outside to pasture. So in the winter when it’s cold, access to outside may be limited.

From a nutrition point of view, there are no differences in the nutritional content of these eggs compared to regular eggs. All eggs are a super source of protein, iron, vitamin B12 and vitamin D.

Made in Canada versus Product of Canada

Made in Canada means that a Canadian company was involved in some of the food preparation.

Product of Canada means that all or nearly all of the food and processing used to make the food is Canadian. In other words, “Product of Canada” foods were grown or raised by Canadian farmers, and prepared / packed by Canadian food companies.

Natural versus Organic

Natural means that nothing has been added or removed. The food does not contain any added vitamins or minerals or artificial flavours or food additives. The food also has not had anything removed or significantly changed.

Organic refers to the way foods and ingredients have been grown and processed. For example, organic chicken means that the chickens were raised with a certified organic feed that contains no animal by-products or antibiotics. Organic also means that there are no artificial colours or flavours, no preservatives or sweeteners. The “organic” logo, shown below, can be used only on products that have 95% or more organic content.

Check Your Attitude towards Weight & Obesity

Posted on September 6, 2020

Our attitudes towards weight and obesity may be unknowingly biased. This needs to change – not just by primary care health professionals, but also by us.

In a presentation about the new Canadian Adult Obesity Clinical Practice Guidelines, one of the lead authors Dr. Sean Wharton emphasized the importance of recognizing our internal biases against people who are overweight or living with obesity. Wharton challenges health professionals to check their attitude. I think this exercise is valuable for all of us.

Take a look at the three questions below and answer them honestly. The first step in reframing our attitudes is recognizing our own biases.

Do you assume a person’s health characteristics, behaviours and abilities are based on their body size, weight or shape?

Reframe your attitude: People come in different sizes and shapes. Body size, weight and shape are not directly associated with a person’s health, work ethic, willpower, intelligence or skills.

Do you think that everyone with a larger body size or a higher Body Mass Index has obesity and needs to lose weight?

Reframe your attitude: Obesity is a chronic disease where abnormal or excess body fat impairs health. Body Mass Index (BMI) is an indicator of body size and not an indicator of health. Not everyone with a large body size or high BMI has obesity.

Do you believe people with obesity are personally responsible for their condition?

Reframe your attitude: Obesity management isn’t just about eating healthier and being more active. There are many factors beyond a person’s control – such genetics and environmental factors – that can contribute to obesity.

Let’s work to let go of our attitudes. These new Guidelines are just the beginning.

5 Smart Snacks

Posted on June 29, 2020

Want to stay fueled and alert? My dietitian tip is to combine protein with produce at every snack! Protein foods give you staying power, satiety and alertness. Produce offers a medley of antioxidants to boost your health and wellness. That’s a powerful combo, right?

Try these snacks the next time you’re heading out on the trails, camping or even studying for exams. Which snack combo is your favourite?

The Science of Comfort Foods

Posted on May 29, 2020

[Image: Piktochart]

Can you believe that we’re into week 11 of quarantine now? We’ve been seeing plenty of homemade comfort food pics posted on Instagram lately. In fact, the hashtag #QuarantineBaking has over 208 THOUSAND posts and the hashtag #ComfortFood has over 7.1 MILLLION posts.

There has been so much about comfort food lately in the news too:

In Toronto, Bradley Harder started the #PandemicPieProject – he’s baked over 200 pies and given them away to members in his community;
In Halifax, Amy Munch who owns Cake Babes, a wedding cake shop, has now baked over 2000 cupcakes and delivered them to front line workers; and
In Italy, an 84-year-old Grandma is on lighting up YouTube, demonstrating her recipe for Lockdown Lasagna.

Here are 4 reasons why you might be reaching for those comfort foods right now.

Watch my 1 minute video below about The Science of Comfort Foods

1 – Comfort foods trigger dopamine

Dopamine is a neurotransmitter that sends messages between the brain cells. Dopamine is all about motivation, reward and pleasure. It gives us a feel-good sensation. So when you eat a comfort food that tastes good and is rewarding, you get a rush of dopamine. Your brain remembers this connection between your behaviour (the comfort food you ate) and the reward (the positive feeling). You may be more motivated to continue that behaviour i.e. eat a comfort food because it gives you that feel-good reward. Some psychology researchers think that even ANTICIPATING eating certain foods generates dopamine. So just THINKING about eating a cinnamon bun or chocolate cake can trigger dopamine!

2 – Comfort foods gives us social connection

As a dietitian, I always say that food unites us. My dad is a chef and to me, food is an expression of love. I remember when Jamie Oliver was here in Toronto in 2015, promoting his new cookbook. When he stood up on stage, he said “Food can be a hug”. Wow, don’t you agree – food can be as comforting as a hug. Some interesting research from the Universities of Tennessee and New York State in 2015 found that comfort foods remind us of our social relationships / and helps us feel less lonesome especially when we are isolated. Comfort foods offer a sense of belonging. So it makes sense that we’re turning to comfort foods during these times of quarantine and physical isolation. On top of that, baking and cooking together offers psychosocial benefits. Think of those virtual dinner parties or virtual cooking classes we’ve been taking – they keep us feeling connected even when we’re not physically together.

3 – Comfort foods are associated with positive memories and nostalgia

Very often, comfort foods remind us of our childhood or home or friends and family. Comfort foods may also be linked to special person like your mom, dad, Nona, Bubbe or Grandma. When we eat comfort foods, it brings pack happy memories from our past. Sometimes even the SMELL of comfort foods can trigger these positive memories. Psychological research shows that smells are powerfully linked to areas in the brain that are associated with memory and emotional experiences

4 – Comfort foods can give us a little more certainty and routine.

In these times of uncertainty, making and eating comfort foods can offer a sense of structure and control. We have control over the foods we are making and eating, and we also have a little more control over how we feel. Our brain tells us that eating that piece of homemade bread or pasta will make us feel good.

If you’re eating for comfort, that’s completely OK. Be mindful of how often and how much. Practice other healthy lifestyle habits to beat stress – try yoga, meditation, a walk with the dog, listening to music or calling a friend. Stay safe and stay well!

Embrace your heritage through cultural foods!

Bottom Line

Takeaways

Build a community that appreciates everyone’s food cultures

Bottom Line

Let’s Talk

Cultural foods and traditions foster connections and encourage a sense of belonging

Rosie Schwartz, RD, FDC

Bhavin Mistry, Dietetic Graduate Student

Cultural foods should be a part of your healthy meals

Novella Lui, RD

Robena Amalraj, Dietetic Graduate Student

Aja Gyimah, MHSc., RD

1. Comfort Foods

2. Foods to Support Our Immunity

3. Fruits and Veggies

4. Climatarian

Whole grain versus Multi-grain

Grass fed versus Grain fed

Free range versus Free run

Made in Canada versus Product of Canada

Natural versus Organic

Love to learn? Love to eat?