Healthy Living in the North

Foodie Friday: More than Just a Pot of Soup

As kids, my sister and I spent many a summer day at my grandparents’ house in East Vancouver. We did all sorts of fun things – I remember lots of cards games with grandma, walks to the corner store and grocery shopping trips (turns out I’ve always loved grocery shopping), and helping out in my grandpa’s small but impressive backyard garden (he even had two rows of corn!). Sometimes my two cousins would also be there, which meant endless hours of make believe games, and our annual trip to the PNE for a day filled with rides (and a little cotton candy). But I think my best memories from those summer days came from time spent in the kitchen.

little girl sitting on grandpa's lap

Sitting on my Grandpa Bloudoff’s lap as a child.

My Grandma and Grandpa Bloudoff were of Doukhobor heritage, and this was reflected in many of the delicious foods they would make with us when we visited. We would set up assembly lines to stuff and pinch together homemade perogies, or help mix up the fruit filling for our favourite Russian fruit tarts. But one of my absolute favourite dishes was the borscht my grandparents made. As a kid, I can’t tell you why I loved it – it was just a vegetable soup. It was one of my favourite things to eat when I was at their house and I was so happy when we were sent home with jars of soup to eat later.

Fast forward to my early 20’s, when I decided I wanted to learn how to make this borscht. I had realized their borscht was different – it was tomato based, and didn’t include beets like many other borscht recipes I had seen. I needed to know their secrets! My grandpa didn’t have a recipe written down, so I convinced him we needed to spend an afternoon together where he cooked and I documented all of the ingredients and steps involved. Not only did I learn the recipe, but we also had the opportunity to reconnect as adults- all because of a pot of soup.

Both of my grandparents have since passed, and I’m so grateful to be able to look back on moments like these. Food really is that great connector of culture, relationships, and family. Now when I dig into a big bowl of my grandpa’s borscht, it not only fills my belly with hearty nourishment, but it fills me with family memories and makes me smile.

Grandpa’s Doukhobor Borscht (recipe from EvergreenEats.com)

bowl of borscht

One of my favourite dishes growing up was the borscht my grandparents made.

Makes 10 – 12 servings

Ingredients:

  • 6 cups water
  • 3 large potatoes, peeled and cubed
  • 3 stalks celery, chopped
  • 3 carrots, peeled and chopped
  • 1 cup green peas (fresh, frozen, or canned)
  • 796 mL (28 oz) can diced tomatoes
  • 2 large onions, diced
  • 1 small head cabbage, shredded or thinly sliced
  • 6 tbsp butter, divided
  • 1/3 – 1/2 cup fresh dill
  • salt & pepper to taste
  • sour cream or heavy cream, for serving (optional)

Directions:

  1. In a large soup pot or Dutch oven, cover the potatoes with the water. Bring to a boil, reduce heat to medium, and cook until just tender.
  2. Transfer the cooked potatoes to a large bowl with a slotted spoon, leaving the cooking water in the pot. Mash the potatoes with 2 tbsp butter and 1/3 of the canned tomatoes.
  3. Turn the heat on the pot up to medium-high. Add the celery, carrots, peas, 1/2 the onions, 1/2 the cabbage, 1/2 the potato/tomato mixture, and 1/2 of the remaining tomatoes to the pot. Bring to a boil then reduce heat to a simmer.
  4. Heat a skillet over medium heat. Melt 2 tbsp of butter then add the remaining onions. Cook for approximately 5 minutes until translucent (do not brown them). Add the remaining potato/tomato mixture and remaining tomatoes. Cook another 5 min then add to the pot.
  5. Heat the remaining 2 tbsp of butter in the skillet, and add the remaining cabbage. Cook until soft, but do not brown, approximately 10 min. Add to the pot.
  6. Add fresh dill to the soup, season with salt & pepper to taste. Allow to simmer for 5 more minutes. Ladle into bowls and serve with a dollop of sour cream or drizzle of heavy cream if desired.

Notes: If you have other veggies hanging around your fridge or freezer, throw them in. Green beans, peppers, spinach…maybe even some beets!

 

Marianne Bloudoff

About Marianne Bloudoff

Born and raised in BC, Marianne moved from Vancouver to Prince George in January 2014. She is a Registered Dietitian with Northern Health's population health team. Her passion for food and nutrition lured her away from her previous career in Fisheries Management. Now, instead of counting fish, she finds herself educating people on their health benefits. In her spare time, Marianne can be found experimenting in the kitchen and writing about it on her food blog, as well as exploring everything northern B.C. has to offer.

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Foodie Friday: Celebrating Dads in the Kitchen

With Father’s Day coming up this weekend, I got thinking about the things that I appreciate about my husband (and dad to my two daughters).  One of the things I love is that he’s not shy to get in the kitchen and get his hands a little dirty.  I’m no stranger to dads in the kitchen, considering I grew up with a single dad who kept the home cooked meals coming most days of the week.  However, I do recognize that cooking remains a woman dominated arena in our society.

Most of the meal prep in my house does still fall on the shoulders of yours truly, mostly because my work day ends earlier so it just makes sense.  This time of year though I notice a real shift in that balance as the barbeque and smoker re-emerge from the storage shed (what is it with boys and fire?!).

dad cooking with kids in kitchen

Cooking with dad is a whole different experience than cooking with mom!

Cooking with dad is a whole new experience for my girls then cooking with mom.  For one thing, he is way better at harnessing their “kid power”, and is generally more playful while cooking then I am.  This makes work in the kitchen feel like anything but!  He tends to give them more autonomy with the knife and other kitchen tools (ack!) which I know gives them a lot of confidence in their abilities in the kitchen and other areas.  And last, but certainly not least, whether he realizes it or not, he promotes a more free and flexible attitude about cooking, as illustrated by this frequently overheard dialogue: Daughter says, “Mom says that’s too much butter” or “Mom says we have to do it like this”, which is always followed by Dad saying, “Well Mom isn’t in here right now is she!” which is followed by copious amounts of mischievous giggling.

To all the dads out there getting dirty in the kitchen, I salute you!  Happy Father’s Day!

 

Below is a recipe my husband and kids like to make together.  It is adapted from Martha Stewart’s Everyday Meals.

Shells with Grilled Chicken and Mozzarellapasta dish

Ingredients:

  • Coarse salt and ground pepper
  • 1 pound (450g) of chicken breast cutlets
  • 8oz (or 225g) pasta shells
  • 1 pint cherry tomatoes, halved
  • 1 tub of mini bocconcini, halved (or large bocconcini cut into 1/4” pieces)
  • 1/2 cup fresh parsley, chopped
  • 1/4 cup grated Parmesan cheese
  • 2 tablespoons butter or margarine

Instructions:

  1. Bring a large pot of salted water to a boil for the pasta. Meanwhile, heat grill to medium and lightly oil grates.  Season chicken with salt and pepper.  Grill until cooked through, 2-3 minutes per side.  Remove from grill and cut into thin strips.
  2. Cook pasta until al dente, according to package instructions. Reserve 1 cup of pasta water; drain pasta and return to pot.  Add chicken, tomatoes, bocconcini, parsley, parmesan, and butter.  Toss to combine.  Add reserved pasta water a little at a time to create a sauce that coats shells (you may not need all the water).  Serve with a little more parmesan if desired.

Note: You can substitute the pasta shells for whole wheat pasta and/or add a side salad to increase the fiber of this meal.

Carmen Maddigan

About Carmen Maddigan

Born and raised in Fort St John, Carmen returned home in 2007, after completing her internship in Prince George. She has since, filled a variety of different roles as a dietitian for Northern Health and currently works at Fort St John Hospital providing outpatient nutrition counselling. In her spare time, Carmen can be found testing out a variety of healthy and tasty meal ideas. She also enjoys running, camping, and playing outside in the sun or snow with her family.

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Foodie Friday: Living out your healthy cultural traditions

Culture is so important for health and wellness. It shapes how we define health and wellness and how we practice it.

As a society, health and wellness seem to be narrowly defined by weight. Health is much more than the physical parameter of weight, which is influenced by unrealistic beauty standards in Canada – it includes mental and emotional health. Sadly, when someone doesn’t fit the standard around weight, they may be treated in ways that harm their mental health. We need to stop blaming or shaming people for their weight or health issues. Most people who are overweight have tried very hard, often unsuccessfully, to lose weight—after all 95% of diets fail within 2 years. We are all built differently: healthy bodies exist in a variety of shapes and sizes. People of all sizes should be accepted and treated with respect. Our goal should therefore be supporting a healthy body image for all. I truly believe health is the responsibility of our society and communities. It’s about making the healthy choice the easy choice.

The holistic role of culture

Cultural traditions shared with me by my Indigenous colleagues are great examples of the holistic role culture plays in healthy eating, physical activity, healthy minds, and healthy relationships. Engaging in these activities supports individuals, families, and communities to be healthy in all aspects of their lives. Here are some activities that can be enjoyed in the summer months and, coupled with food preservation, can extend the health benefits throughout the year:

  • Berry picking with your friends and family
  • Salmon fishing
  • Gathering traditional plants and medicines
  • Seaweed gathering
  • Clam digging
  • Gathering herring
  • Hunting
  • Gardening

Here is what some of my colleagues shared:

“My family celebrates food and berry harvesting and preservation from the oolichan, the salmon, moose and bear.”

Lloyd McDames, the Aboriginal Patient Liaison in Terrace who is from the Kitselas First Nation

“As a whole, our community of ?Esdilagh First Nation comes together every year to a culture camp.  Our Chilcotin traditional healers come from neighbouring communities to our members. We have been bringing awareness to the community members about the traditional medicines and living off the land. The culture camp brings us together as a way of connecting to our community members so that we can all learn together as one and start living in a healthier way.”

-Thelma Stump, the Health and Wellness Manager for ?Esdilagh First Nation

Angie Combs, the Aboriginal Patient Liaison at Wrinch Memorial Hospital, picks Is (soapberries in Gitxsan). She said,

“I gather the berries in mid-June when they are green. I enjoy being active outdoors and find berry picking peaceful. It makes me happy because I know I will be preserving them and serving them in the middle of the winter for my friends and family. I look forward to the fun and laughter of when my family gathers to enjoy a bowl of freshly whipped Is.”

soapberry ice cream, woman preparing ice cream

Angie Combs whips up Yal Is for the residents at Wrinch Memorial Hospital.

Here is her recipe for Yal Is:

Yal Is (soapberry ice cream in Gitxsan) 

(serves 6- 8 people)

Ingredients:

  • 1 pint canned green soapberries (canned in water)
  • 2 tbsp water
  • 1 very ripe banana
  • 1 1/2 cup sugar (or to taste)

Method:

  1. Put canned soapberries in a sieve. Crush berries.
  2. Strain through sieve to remove seeds, collecting the juice in a stainless steel or glass bowl.
  3. Add the water to the juice. Beat until frothy with electric beater.
  4. Add banana and continue to beat. Add sugar and continue to beat until stiff like stiff egg whites.
  5. Serve immediately and enjoy.

Note: the soapberries lose their volume quickly after mixing; however, all you need to do is mix it again with the beater until it forms firm peaks. Some berries used to be mixed by hand and some people still do this.

Want to learn more? Here are a couple of academic papers about Indigenous culture, body image, and traditional physical activity:

Victoria Carter

About Victoria Carter

Victoria works in Northern Health's Aboriginal health program as the lead for engagement and integration. She is an adopted member of the Nisga’a nation and was given the name “Nox Aama Goot” which means “mother of good heart.” In her work she sees herself as an ally working together with Aboriginal people across the north to improve access to quality health care. She keeps herself well by honouring the mental, emotional, physical and spiritual aspects of her life through spending time with her friends and family, being in nature and working on her own personal growth.

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Food: a foundation for building relationships

Mother and daughter picking peas

Picking peas with mom? Cooking dinner with grandpa? An annual Canada Day family picnic? Food is a foundation for building relationships!

Take a moment to recall some of your favourite childhood memories. Do they have a theme? My fondest memories seem to have two things in common: they’re all associated with a sense of being loved, accepted, and cared for, and they all involve food!

Many of my childhood memories are of time spent at my grandmother’s house, which was always warm, inviting, and filled with the distinct aromas of freshly baked bread and sauerkraut. We raided the garden and gorged ourselves on raspberries, rhubarb, and garden peas – still among my favourite fruits and vegetables today. My grandmother constantly prodded us to “eat, eat!” more of her homemade perogies or honey cake and it was clear that was how she expressed her love for us.

I also have a great memory of peeling fresh peaches with my Mom to prepare them for canning. We had soaked the peaches in hot water and were using paring knives to remove the skin. This was my first attempt at wielding a paring knife, and I remember how my confidence grew as my Mom gently coached me. I also remember how special I felt to have been chosen to help her with that task.

Food-related activities provide many opportunities for personal connection, and research has shown that there are several benefits to eating and cooking with your family. Children and adolescents who have more frequent family meals tend to eat more nutritious foods, perform better at school, and have higher self-esteem. Getting your kids involved with meal preparation is helpful, too: teens who participate in food preparation tend to have healthier eating patterns.

Unfortunately, our busy lives can make it hard to find time to prepare and share regular family meals. But take heart – family meals don’t always have to be formal dinners around the dining table! The most important thing is to create opportunities to connect and to share your stories and attention.

Here are some tips to get you started:

  • Start with what works for your family – even if it’s just one or two family meals per week – and build from there.
  • Plan ahead to make things easier on hectic weekday nights.
  • Host a make-your-own pizza or burrito night.
  • If gathering everyone together for dinner just isn’t possible, join each other for breakfast or an afternoon snack.
  • If after-school practices are scheduled around dinnertime, pack a picnic for the family to enjoy at the soccer field or baseball diamond.
  • Eating out? Ask everyone to put away their smartphones and tablets so you can focus on the meal and each other.
  • Start a new family tradition – maybe a brunch on Family Day or an annual chili cook-off on a summer long weekend?

For more inspiration, check out Better Together BC or the Family Kitchen.

Kelly Bogh

About Kelly Bogh

After spending many years in Ottawa and B.C.'s Lower Mainland, Kelly returned to her hometown of Prince George to complete her dietetic internship with Northern Health. One of the things she loves about Prince George is living in the "Bowl" and being able to get most places on foot! When she's not sifting through the research underlying dietary recommendations, she enjoys cooking, baking, and spending time with family and friends (including four-legged furry ones).

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Foodie Friday: Build your own quick and tasty wraps (and enjoy more time outdoors!)

The sun is shining, the temperatures are rising, and it finally feels like summer is just around the corner! The longer days mean that there is plenty of time to enjoy an outdoor adventure after work, or a BBQ with friends and family.

For me, a new puppy at home has made life that much more exciting (and busy)! Many of my evenings are spent romping in our backyard. In true puppy form, our little Arlo adores ripping up moss, jumping in our strawberry patch, and digging in the dirt. Our poor little strawberry plants!

Dog in strawberry patch with person watching while eating a wrap.

Arlo the puppy enjoys digging up strawberries while dietitian Emilia gets to enjoy her wrap.

I’ve also noticed that more time playing outside means less time spent in the kitchen. Luckily, I know that eating well does not need to be fancy or complicated. Takes wraps, for example! They are one of my favourite on-the-go meals and I’ve been enjoying them a lot lately. With so many combinations to choose from, this super quick and easy meal is sure to be a family favourite.

To get started, try building your own wrap by mixing and matching items from the following categories:

  • Wrap: tortilla, pita, or roti (a type of flatbread popular in India). Choose whole wheat wraps for added fibre and nutrition.
  • Protein: canned or cooked fish, eggs, chicken, turkey, pork, or beef (I like using leftover hamburger patties or roast chicken), shrimp, hummus, beans, or tofu.
  • Toppings: lettuce, spinach (I often buy the ready-to-eat bags), shredded carrots, avocado, sliced red peppers, cucumber, tomatoes, onions, apple, or pineapple.
  • Cheese (optional): cheddar, mozzarella, feta, cottage cheese, or another favourite.
  • Condiments: mayo, mustard, pesto, salsa, hot sauce, etc.

Here are just a few of my favourite wrap/pita combos:

  • Jarred or smoked fish, lettuce, cucumber, and mayo
  • Hardboiled egg, chopped green onion, tomato, and mayo
  • Black beans or leftover ground meat, cheddar cheese, and red pepper with salsa and Greek yogurt
  • Chicken or turkey, sliced apples, cheese, spinach, and honey mustard
Wraps

Dilly salmon wraps are one of hundreds of wrap combinations that you can try! Just mix and match from Emilia’s list!

Dilly Salmon Wraps

Ingredients

Wraps

  • 1 cup salmon (jarred, canned, or leftover salmon fillet)
  • 4 large whole wheat tortilla wraps
  • Veggies of your choice (I used lettuce and red peppers)
  • Cheese of your choice (optional)

Dilly Sauce

  • ½ cup Greek yogurt
  • 2 tbsp mayonnaise
  • 1 tbsp lemon juice
  • ½ tsp dry or 1 tsp fresh dill

Instructions

  1. Mix the Greek yogurt, mayo, lemon juice, and dill.
  2. Combine salmon with dilly sauce and mix well (you will probably have leftover sauce — it makes a great veggie dip, too!)
  3. Spoon salmon mixture onto each wrap and top with veggies and cheese of your choice.
  4. Fold in sides and roll tortilla up tightly.

You can serve this meal family-style: just prepare all the toppings and let kids (and adults) choose their own veggies and condiments. What fun!

More tasty and nutritious grab-and-go meal and snack ideas:

Emilia Moulechkova

About Emilia Moulechkova

Originally from the Lower Mainland, Emilia started her career with Northern Health as a dietetic intern in 2013. Since then, she has worked in a variety of roles as a Registered Dietitian with the population health team. In her current role, she supports schools across the north in their efforts to promote healthy eating. Emilia is passionate about food’s role in bringing people and communities together, and all the ways it can support physical, mental, and social health. Her overall philosophy on healthy eating can be summarized by this Ellyn Satter quote: “When the joy goes out of eating, nutrition suffers.” In her spare time, she loves exploring the beautiful northern outdoors by foot, skis, bike, or canoe!

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Foodie Friday: Fiddleheads, a springtime treat

little boy picking fiddleheads

Fiddleheads are the tightly coiled fronds of a (delicious!) young fern

Besides the singing birds and the extra vitamin D from the sunshine, my favourite part of spring is the increased variety of locally produced fruit and vegetables that start to pop up in the grocery stores and farmers markets. By this time of year, I am aching for variety and freshness that can often only be found by buying local. To my excitement, the outdoor farmers market season has started in my community with the Prince George Farmers’ Market expanding outdoors at its downtown location as of late April. I love spending my Saturday mornings grabbing a coffee to-go and browsing the market for delicious produce, meat, eggs, and bread – yum. When does your local market open for the season?

When I was at the market in Prince George last Saturday, I noticed vendors selling bags of fiddleheads. Have you come across these where you live? A friend of mine from Vancouver first introduced me to fiddleheads several years ago and I’ve never looked back. I promptly bought two bags on Saturday and ate them later that day for dinner.

So, what is a fiddlehead?

Fiddleheads are the tightly coiled fronds of a young fern. The safest and most delicious fiddleheads come from the ostrich fern. They grow in moist, shaded areas and are only available for a few weeks in the spring. To identify the ostrich fern fiddleheads, look for ones that are growing in a crown (or cluster) low to the ground, have a deep U-shaped groove on the inside of the stem, and brown, papery scales, which should be removed before eating. Check out this video for more information on identifying and harvesting fiddleheads safely.

Using Internet Explorer? Open the video in YouTube.

What do I do with fiddleheads?

wild filddlehead

Have you come across fiddleheads in your community?

Eat them! Fiddleheads are delicious and taste a lot like asparagus. They are a good source of vitamins A and C as well as omega-3 fatty acids.

They need to be properly washed and cooked before consuming as raw fiddleheads can make you ill. To prepare fiddleheads, wash them well in several rounds of cold water and ensure the brown scales are removed (the ones I got from the market were already cleaned). Then, either boil for 15 minutes or steam for 10-12 minutes before sautéing them for an easy side dish.

Easy sautéed fiddleheads

Serves: 2-4

Ingredients:

  • 454 g-1 lb fiddleheads
  • 2-3 tbsp butter or extra-virgin olive oil
  • 1-2 garlic cloves, minced
  • Salt and pepper, to taste

Directions:

  1. Prepare fiddleheads: Rinse several times with cold water and remove any brown scales that remain. Cover with plenty of water and boil for 15 minutes (or steam for 10-12 minutes).
  2. Heat butter or olive oil in a sauté pan over medium-high heat. Add garlic and stir.
  3. Sautee fiddleheads for 4-5 minutes until heated through.
  4. Season with salt and pepper.
Tamara Grafton

About Tamara Grafton

Tamara is a registered dietitian currently working with the clinical nutrition team at UHNBC and in long term care facilities in Prince George. Originally from a small city in Saskatchewan, she now lives the rural life on a ranch with her husband and young son. She has a passion for nutrition education, healthy eating and cooking. In her downtime, she enjoys reading food blogs, keeping active, and trying out new recipes on her family and friends

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Babies, solid foods, and allergies: What do you need to know?

Are you worried that your baby might develop a food allergy? I was. A baby is at higher risk of developing an allergy if they have a parent or sibling with a food allergy, eczema, asthma or hay fever, or if the baby has severe eczema. My husband had various nut allergies when he was young, many of which he outgrew, but he still has a strong reaction to Brazil nuts. Given my husband’s history, my daughter is at higher risk of developing a food allergy.

baby eating solids

Early introduction to common food allergens may help reduce the risk of children developing allergies.

You might be a bit nervous about introducing certain foods to your baby – I was! The foods most likely to be involved in food allergies are called “common food allergens.” They are:

  • Eggs
  • Milk and milk products
  • Peanuts
  • Seafood (fish, crustaceans, and shellfish)
  • Sesame
  • Soy
  • Tree nuts (almond, Brazil nuts, cashews, pistachios, etc.)
  • Wheat

As a dietitian, I have seen the advice on introducing common food allergens change – a lot! Years ago, it was thought best to wait to offer these foods until baby was a year old, or two years old, or even older. However, research over the past 10 years has shown us that there is no benefit to waiting that long. In fact, new research, especially research on peanuts, shows that earlier introduction may actually help to reduce risk of allergies. Wow!

What does this mean for feeding your baby? The most current research supports these guidelines:

  • Start offering solid foods when your baby is about six months old.
  • Offer foods high in iron twice per day; iron is very important for babies. Examples include well-cooked meat, poultry, and fish; cooked eggs, lentils, beans, chickpeas and tofu; and peanut, tree nut, and seed butters. For more ideas, see “Pumping iron: First foods for building strong babies”.
  • Don’t wait. You can offer common food allergens when baby is ready for solids, at around six months of age.
  • Worried about allergy risk? Introduce common food allergens one at a time (other foods do not need to be introduced one at a time). In the event of an allergic reaction, symptoms often appear within minutes of eating the food, but they can also occur hours later.
  • Worried that a food caused an allergic reaction? Stop offering that food and connect with your child’s doctor for a diagnosis. You can continue to offer other new foods to your baby, including other common food allergens.

When it was time to start our baby on solid foods, I was a little nervous about things like peanut butter. I made sure to offer these foods when my husband and I were both around, and I watched my daughter for signs of a reaction. Luckily, we have not yet seen any signs of allergy, and she has now been introduced a wide variety of common food allergens.

It was helpful to know where to go for help in case we had questions. Did you know that there is a Registered Dietitian at HealthLink BC who can support families who have concerns about food allergies? They are only a phone call away – just dial 8-1-1.

Looking for more information and support? HealthLink BC’s resource “Reducing Risk of Food Allergy in Your Baby” provides additional information on introducing common food allergens to infants.

Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace "for a year." More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.'s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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Foodie Friday: rolling into the summer season

I don’t know about you, but my taste for certain foods has been changing lately with the increasing temperatures. Longer and warmer days mean that my desire for fresh salads and cold items is definitely increasing. No longer am I craving hearty stews or soups!

The longer days are also bringing a lot of my friends out of hibernation. It seems like everyone is getting out much more and getting together for more barbecues and potlucks. I must admit, this sometimes leads to accidentally staying up a little later because of the prolonged sunlight, too.

When friends and family get together, I find it’s always fun preparing and enjoying meals together. This creates space to connect and learn new ways to create delicious meals. If you have children, including them in meal preparation develops cooking skills and also teaches them how to make healthy food choices. If you like to combine making and eating dinner with hanging with your pals, or you’re looking for a fun, healthy recipe to make with your kids, boy do I have an idea for you!

salad rolls, peanut sauce

In fact, I have two words for you: PEANUT SAUCE. Pair that with some salad rolls filled with whatever your heart desires and you have a fun, tasty, and healthy small meal or side dish for you and yours. My favourite peanut sauce recipe is the Orchid Lime Dressing recipe from the Whitewater Cooks with Friends recipe book. Once you try this, you will be hooked! Look for the Whitewater Cooks books at your local library! While this is one of my favourites, peanut sauce can be made with as few as 3-5 ingredients and can be a great addition to your pantry survival kit, too!

P.S Do you have a peanut allergy in your family?  Feel free to skip the peanut sauce and consider sweet chili sauce instead! Check out the most recent issue of Healthier You magazine for information on how to connect with an allergy dietitian by dialling 8-1-1.

Lindsay Kraitberg

About Lindsay Kraitberg

Lindsay is a registered dietitian working regionally with the CBORD (a food and nutrition database used in food services) team as well as in complex care. Originally from Vancouver Island, she grew up in the small town of Duncan then lived in Halifax, Nova Scotia for four years before relocating to the north. Lindsay thoroughly enjoys her position with Northern Health as she works with many different health care teams and learns something new every day. When Lindsay isn't at work, you can find her snowboarding in the winter and hiking, biking or camping in the warmer weather.

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Foodie Friday: making recipe modifications work for you

I love to modify recipes, especially my baked goods, to use less sugar and oil, as well as to increase the fibre and protein. I’ve found that I can pretty reliably reduce sugar by half in most recipes. I usually add 1/4 cup-1/3 cup of ground flax seeds or oat bran to add fibre to cookies, muffins, and even waffle batter!  I have also read that 1/3 cup of ground flax seed in a recipe can reduce the need for added fat (oil) by 1-2 tbsp as ground flax seed contains heart-healthy essential fats. I also try to include a mashed fruit or vegetable into baked goods whenever possible, like in pumpkin muffins or Banana Oat Bran Loaf from the Dietitians of Canada Cook book: Simply Great Food.

flax seeds, spoon, glass dish

Flax seeds are a great source of essential fat and nutrients

This year, my kids and I cooked up lots of lentils (red and green) to try several recipes that were featured during Nutrition Month 2017.  Lentils are a great ingredient for my kids to see and use as they are high in soluble fibre, magnesium, protein and other important vitamins and minerals.

Combining my recent lentils kick with my own tendency to modify recipes, I modified this lentil granola bar recipe to reduce the added brown sugar (original recipe had 1 cup) and replaced half the oil with ¼ cup of agave nectar to balance out the moisture and sweet taste. I added raisins, sunflower seeds, and coconut to make them more nutrient dense and tasty.

My kids love measuring and mixing the ingredients.  Not to mention the enjoyment we had eating this healthy snack around the table. Try these soft lentil granola bars with your kids or grandkids for a satisfying snack!

P.S If you are making them together, consider making a short film and entering the Hands-On Cook-Off contest!

Lentil Granola bars – recipe adapted from Pulse Canada

Ingredients:

  • 2 cups rolled oats
  • ½ cup brown sugar
  • ½ cup raisins
  • 1/3 cup sunflower seeds
  • 2/3 cup shredded coconut
  • 1 cup chopped walnuts
  • 1/3 cup canola oil
  • ¼ cup agave or maple syrup
  • 1 tsp vanilla extract
  • 1 slightly beaten egg
  • ¾ cup lentil puree

Directions to make lentil puree:

  1. Wash/rinse red or green lentils well.
  2. Remove any blemished dry lentils.
  3. Add 1/3 cup lentils to 1 cup water and bring to a boil.
  4. Reduce heat to simmer on low heat for 20-30 minutes until well cooked.
  5. Stir often.

Instructions:

  1. Preheat the oven to 350F.
  2. Line a 10” x 13” baking pan with greased parchment paper.
  3. In mixing bowl combine rolled oats, sugar, coconut, walnuts, raisins, and sunflower seeds.
  4. In a separate bowl, mix wet ingredients: oil, egg, syrup, vanilla extract, and lentil puree.
  5. Mix until just moistened.
  6. Bake for 25-30 minutes until slightly browned.
  7. Removed from oven and cut into 2” bars while still warm.
Melanie Chapple

About Melanie Chapple

Melanie works as a clinical dietitian in Primary health care in Fort St. John. After completing her dietetic internship in Vancouver, she fulfilled her desire to move up north in 2006 because of the rich opportunity to gain experience working in all practice settings as a full-time dietitian. Melanie has a passion for food and nutrition, specifically baking, eating healthy snacks and sharing recipes with her clients and coworkers. In her spare time, you may see Melanie cycling through the Peace region, walking, or pulling her kids on a sled during the six months of snow.

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Foodie Friday: Building Your Pantry Survival Kit

The idea of a “pantry survival kit” might sound a little overboard – after all, I’m not talking about traditional emergency preparedness or doomsday scenarios! I’m simply referring to everyday life where lately, I feel like I’m barely keeping my head above water on the home front. My family seems to have a lot of extracurricular commitments when spring hits and I’m sure a lot of you feel the same way with many sports winding down and others ramping up – or maybe you’ve found yourself in the midst of final exams or peak work season. Whatever your extra time commitments may be, keeping a home-cooked meal at the top of your priority list might feel like a struggle.

When life gets busy, it gets even harder to plan ahead for healthy meals throughout the week. You may find yourself arriving at home only to find the fridge shelves emptier than your stomach! This can be the trigger for a quick drive to the nearest fast food joint or a speed dial takeout order. And this is where a pantry survival kit comes in. What is a pantry survival kit? It’s a recipe (or two) in your arsenal that can be cooked from pantry items exclusively! With this kit in mind (and in your pantry), you can have dinner on the table way before the pizza guy comes knocking.

fresh herbs, kitchen, pantry ingredients

A pantry survival kit helps avoid hunger disaster!

The benefits of a home-cooked meal are numerous: you’re more likely to consume higher amounts of fiber, heart healthy fats, and essential vitamins and minerals, as well as less sodium and trans fat. If you are feeding a family, cooking and eating together at home will help your children develop healthier eating habits as they grow into adulthood. You’re likely to save a few bucks as well and for the next month, cooking and eating together could even net you a cash prize through the  Hands-on Cook-off contest!

So, what’s the secret to building a pantry survival kit?  It all starts with a good recipe that appeals to you. Then, all you need to do is keep the pantry stocked with those ingredients. I’ve included one of my favourite pantry recipes below. I like this one because my whole family enjoys it and it’s quick enough to get on the table in about 25 minutes, especially with my kids helping to open cans, chop basil, set the table, etc…  The only “fresh” ingredients in this recipe are the garlic (which has a pretty decent shelf life) and the basil. I try to keep a few potted herbs growing on my window to brighten up my pantry meals but you could also substitute for dried basil.

Bow Tie Pasta with Fire-Roasted Tomatoes and Basil 

Ingredients:

  • 4 cloves of garlic, 1 minced and 3 thinly sliced
  • 1/4 cup olive oil, plus 1 tbsp for the pan
  • 3/4 lb of bow tie noodles
  • 2 14 oz cans of fire roasted tomatoes
  • 1 14 oz can of navy beans (or other white bean of your choice), drained and rinsed
  • 3/4 cup thinly sliced basil leaves
  • Salt and pepper to taste (optional)

Instructions:

  1. Bring a large pot of salted (optional) water to a boil and cook pasta according to package directions.
  2. Meanwhile, mix the sliced garlic with the 3-4 tbsp of olive oil and set aside.
  3. Heat the tbsp of olive oil in a large skillet over medium-high heat. Add the minced garlic and sauté until fragrant, about 30 seconds. Add the tomatoes and beans and bring to a light simmer. Reduce heat to medium-low. Continue to simmer until some of the liquid has evaporated and it is slightly thickened, 10-15 minutes. Remove the pan from heat and stir in the basil. Season with salt and pepper, if desired.
  4. Serve the sauce over bowtie noodles and drizzle with the garlic infused olive oil.
Carmen Maddigan

About Carmen Maddigan

Born and raised in Fort St John, Carmen returned home in 2007, after completing her internship in Prince George. She has since, filled a variety of different roles as a dietitian for Northern Health and currently works at Fort St John Hospital providing outpatient nutrition counselling. In her spare time, Carmen can be found testing out a variety of healthy and tasty meal ideas. She also enjoys running, camping, and playing outside in the sun or snow with her family.

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