Healthy Living in the North

Foodie Friday: Beat the heat with homemade fruit pops!

Families in a park.

Looking to stay cool during your next summer picnic, event, or festival? Try making your own popsicles!

Much of northern B.C. has been enjoying some beautiful weather these past few weeks. I have been loving relaxing in the sun, reading a book or listening to music.

I recently attended the Edge of the World Music Festival on Haida Gwaii. It was a beautiful hot and sunny day with not a cloud in sight; a perfect day to lay out a blanket and chill out while listening to some great music.

I was overjoyed by the nice weather, but I quickly realized I would not be able to enjoy the music without something to keep me cool. Ice pops to the rescue!

When I was a kid, I remember my mom making homemade ice pops in plastic molds. At the festival, I was delighted to find someone selling homemade ice pops like the ones my mom used to make. It was just what I needed.

Since then, I purchased my own ice pop moulds and have started experimenting with different flavours. One of my favourites so far is this recipe for watermelon mint popsicles. They taste delicious and fresh and are a smart alternative to many store-bought ice pops that are high in sugar. A quick scan online shows that many popular ice pop brands have two to four teaspoons of added sugar per serving!

Watermelon slice

Sarah is a fan of watermelon-mint popsicles. What combinations will you try?

Watermelon mint popsicles

Recipe adapted from Zoku.

Don’t have moulds? Ice cube trays and cut pieces of firm straws can do the trick!

Ingredients

  • 12 oz (about 3½ cups) seeded, cubed fresh watermelon
  • ¼ cup cold water
  • 1 tbsp freshly squeezed lime juice
  • 6-8 mint leaves
  • Sweetener of choice (optional – if your watermelon is sweet, you won’t need to add sweetener. If you want a sweeter base, simply add a little sweetener to taste.)

Instructions

  1. Make the watermelon base: In a blender, combine all ingredients and puree until smooth.
  2. Assemble popsicles: Insert sticks and pour the watermelon base until almost full. Let freeze completely, then remove the pops and enjoy.

If you enjoy these, start experimenting with different fruit combinations or try using various types of milk as the liquid base. One of my favourite flavour combinations is coconut milk and pineapple. Last year, Amy showed us her strawberry-coconut variety! What combinations will you try?

Sarah Anstey

About Sarah Anstey

Born and raised in Halifax, Nova Scotia, Sarah moved to Prince George in 2013 to pursue her career as a Registered Dietitian. Since then, she has enjoyed developing her skills as a Clinical Dietitian with Northern Health, doing her part to help the people of northern B.C. live healthy and happy lives. Sarah looks at her move to Prince George as an opportunity to travel and explore a part of Canada that is new to her, taking in all that B.C. has to offer.

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Foodie Friday: Make zoodles with your summer harvest!

It is the peak of summer! Now is the time when you have the best selection of fresh and vibrant fruit and vegetables in the grocery store, farmers market, or in your own gardens.

One vegetable that you likely have more of than you know what to do with is the almighty zucchini. Gardeners, like I aspire to be, who grow zucchini learn to become very creative with their bounty, or try to pawn off the squash on their friends and family. When I lived in Vancouver, I had a small garden plot as part of a community garden and I loved growing and cooking with zucchini. Just check out these beauties!

Zucchini and tomato

Zucchini plant
Zucchini is a good source of fibre which helps lower blood cholesterol, control blood sugar levels, and keeps you regular. Like all vegetables, zucchini is also a good source of vitamins and antioxidants. Specifically, zucchini contains carotenoids: lutein, zeaxanthin, and beta-carotene, which may reduce the risk of some cancers, heart disease, and eye disease through their protective effect in the body. In the recipe below, adding avocado to the pesto sauce adds an extra boost of antioxidants and fibre and also replaces some of the olive oil.

If you grow or buy zucchini, or are one of the lucky recipients of this delicious vegetable, below is a great way to use them and get at least two servings of vegetable in. Round out the meal with a grilled chicken breast and some crusty garlic bread.

Zucchini noodles with chicken breast

I’d love to get some new ideas of what to do with all the zucchini that is in its prime, so please leave a comment to share how you use it!

Creamy avocado basil pesto with zoodles (zucchini noodles)

Makes 4 servings.

Ingredients

  • 5 zucchini, large
  • 1 avocado, pit removed
  • 15 basil leaves, fresh
  • 1 tsp salt
  • ½ tsp pepper, ground
  • 3 garlic cloves, crushed
  • 3 tbsp olive oil, extra virgin
  • ½ lemon, juiced
  • 2 tbsp parmesan cheese

Instructions

1. Julienne zucchini lengthwise by hand or with a mandolin. You can also use a vegetable noodle-making gadget to make long spiral noodles- or ZOODLES!

Zucchini noodles in a bowl

2. Place zucchini noodles in a colander with 3/4 tsp salt. Let sit for 30 minutes and drain liquid.

Bowl of zucchini noodles

3. In a blender or food processor, mix together avocado, basil, 1/4 tsp salt, pepper, garlic, 2 tbsp olive oil, and lemon until smooth.

4. In a sauté pan on medium heat, heat 1 tbsp olive oil and add zucchini noodles. Cook for 2 minutes. (You can also leave them cold for more crunch). Note: I chose not to cook the zucchini this time, which made life a lot easier in this heat wave we are having!

5. Add sauce and parmesan cheese to the pan and coat the zucchini noodles. Heat through.

Zucchini noodles with parmesan cheese

6. Serve and enjoy!

Zucchini noodles with pesto

Erin Branco

About Erin Branco

Erin is a dietitian with Northern Health's clinical nutrition team at UHNBC. Erin has a passion for growing and cooking food as well as teaching patients, clients and families about incorporating a balanced, wholesome diet into a healthy lifestyle. In her spare time, you can find her cooking up a storm, writing about food and nutrition, and growing vegetables at her community garden. During her dietetics internship, Erin explored the north from Fort St. John to Haida Gwaii, learning about clinical and public health dietetics with many adventures along the way.

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Foodie Friday: Eating foods you love!

Caesar salad in a bowl.

For registered dietitian Beth, the “good vs. bad” food debate is getting old! “A healthy diet is a diet that allows you to eat foods you love in amounts that are satisfying for you.” Love kale? Try it as part of your next Caesar salad.

As a registered dietitian, I talk about food a lot, whether it’s with my clients, friends, family, or even on occasion with random strangers. Time after time, the “good food vs. bad food” theme (“healthy vs. unhealthy”) arises. Usually people start the conversation with statements like this:

  • “I only eat gluten-free bread, that’s healthy right?” (Gee, I missed the memo on that one)
  • “I eat a banana with my yogurt at breakfast – that’s bad, right, because bananas have a lot of sugar?” (They do?)
  • “Sometimes we eat chips but I know that’s bad.” (Not if you enjoyed them!)
  • “I force myself to eat kale because I heard that it’s healthy, but I don’t like the taste of it.” (That does not sound like fun.)
  • “I don’t eat anything white.” (Oh, so no cauliflower or halibut for you?)

People, people! A healthy diet is a diet that allows you to eat foods you love in amounts that are satisfying for you!

Yes, kale is a healthy food, but what’s so special about it? Nothing, really. It’s just like any of the other leafy greens and, when eaten regularly and with a variety of other foods, it will give you some vitamins, minerals, fiber, and antioxidants that your body needs to keep well. And if you like the taste of kale and love eating it, all the better! I happen to enjoy eating kale, but if I didn’t, I can tell you how unhappy I would be if I had to eat it only because it’s “good for me.”

Eating is a lot easier than that! I choose when, what, and how much I eat based on what my body is telling me that I need for that particular time. I choose foods based on flavour, a variety of textures and tastes, and how hungry I feel. This means I include a wide range of foods that will meet my nutrition needs and satisfy my cravings. I do not choose what to eat based on the latest health trends or food fads and I certainly do not buy in to the good versus bad debate.

Speaking of kale, are any of you wondering what to do with all that kale you are getting out of your garden right now? Or, if you do not have a garden, then the kale your neighbours keep giving you?

Here is a list of ideas:

  • Steam it and serve it with a little olive oil and lemon juice sprinkled on top.
  • Substitute it in your favorite quiche or frittata recipe.
  • Make the all famous kale chips (a hit at my house).
  • Chop it up and add to your favourite summer pasta recipe.
  • Cook it up and freeze it for later to throw in a smoothie with frozen berries for a cool summer treat.
  • Mix it up with beans, some cooked quinoa, and roasted vegetables.
  • Add it to soups and stews.

Here’s a recipe that I adapted from the Oh She Glows Cookbook by Angela Liddon that adds an interesting twist to Caesar salad. It’s also a great way to use up some of that kale this time of year!

Caesar Salad

Ingredients

Dressing

  • ½ cup whole almonds
  • 1 whole head of garlic
  • ¼ cup olive oil
  • 1 tsp Dijon mustard
  • 4 tsp lemon juice
  • Salt
  • Pepper

Salad

  • One large bunch of kale, torn in to bite-sized pieces
  • One head of romaine, torn in to bite-sized pieces
  • Croutons (optional)

Instructions

  1. Soak the almonds in water for 12 hours or overnight. Drain and rinse.
  2. Cut off the top of the garlic head to expose the raw cloves. Cover in foil and bake in the oven at 425 F for 35-40 minutes, or until the cloves are soft and golden. Let cool.
  3. Squeeze garlic cloves out of their skins and into a food processor.
  4. Add the soaked almonds, oil, lemon juice, Dijon mustard, salt, and pepper and ¼ cup of water. Process until smooth.
  5. Place lettuce and kale in a large bowl and toss with the dressing. If you like a bit of a crunch, add some croutons.
Beth Evans

About Beth Evans

As a registered dietitian, Beth is dedicated to helping individuals, families and communities make the healthiest choices available to them, and enjoy eating well based on their unique realities and nutrition needs. Juggling work and a very busy family life, Beth is grateful for the time she spends with her family enjoying family meals, long walks and bike rides. She also loves the quiet times exploring in her garden, experimenting in the kitchen, and practicing yoga and meditation.

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Foodie Friday: Healthy grilling

Skewers

A bit of char from the grill makes for a delicious veggie skewer!

Summer is the time to enjoy leisurely meals outside, and BBQing is one of our favourite ways to justify stepping out of the hot kitchen. With a little creativity and planning, barbecue favourites can be just as healthy as meals made indoors!

Give these healthier options a try at your next barbecue:

Sausages: Instead of traditional beef or pork wieners that tend to be greasy and salty, try leaner chicken or turkey sausages.

Fresh meats: Avoid the extra salt, sugar, and preservatives in pre-marinated meats or store-bought barbecue sauce – make your own marinade in only a few minutes! Just mix together a liquid base or two (lemon juice, balsamic or apple cider vinegar, soy sauce, Worcestershire sauce) with some fresh or dried spices (garlic, onion, basil, parsley, pepper) and a little oil. Remember that fattier cuts of meat like marbled steak and chicken thighs tend to grill better than very lean beef or chicken breast because they stay juicy when cooked over an open flame. Don’t worry, these meats can fit into a healthy meal, too – just remember to trim any excess fat.

Tin foil: This kitchen essential makes cooking vegetables on a barbecue a snap! Simply cut up whatever you like (potatoes, zucchini, carrots, mushrooms, and bell peppers all work really well) into bite-sized pieces. Get fancy with seasonings or just leave them plain and let the delicious flavours shine through. Make sure to seal the tin foil package with a folded seam and then place it on the grill with the seam side up (so the vegetables don’t fall out!).

Food on sticks: Vegetables also taste delicious with a bit of char from the grill. Get your kids involved in the food prep by asking them to assemble the skewers. Give the recipe below a whirl this weekend!

Marinated vegetable skewers

Ingredients

Skewers

  • 1 red & 1 green bell pepper, chopped into largish pieces
  • 1 zucchini, cut into 1 cm thick rounds
  • 10 (or so) mushrooms, whole or halved depending on their size
  • 20 cherry tomatoes, whole
  • 1 red onion, chopped into largish pieces
  • 8-10 bamboo skewer sticks, pre-soaked in water

Marinade

  • ¼ cup balsamic vinegar
  • 1 tbsp Worcestershire sauce
  • ¼ – ½ cup olive oil
  • 2 cloves garlic, minced
  • ¼ cup chopped fresh basil (dried basil works, too!)
  • 1 tbsp dried oregano

Instructions

  1. Soak the skewer sticks in water for at least 20 minutes – this helps to prevent the sticks from burning when placed on the barbecue.
  2. While the skewers are soaking, chop the vegetables – make sure that the pieces are large enough to be properly skewered so they don’t fall off.
  3. Mix up your marinade in a large bowl and place all of the chopped vegetables into the bowl. Let the vegetables marinate for at least half an hour (just enough time to heat the grill and have a cool drink on the patio!).
  4. Now comes the fun part: skewer a piece of each type of vegetable, alternating to make a nice pattern. Once the skewers are ready to go, you can cook them right away over low-medium flame on the barbecue or store them in the fridge for several hours until meal time.
Carly Phinney

About Carly Phinney

Born in Vancouver, raised in the Okanagan, and a recent transplant to the North, Carly Phinney is a Clinical Dietitian at UHNBC. Carly’s interest in food started in the kitchen with her mother - watching her mother’s talent for just “throwing something together” from whatever was in fridge. She loves that, through food and nutrition, she is able to touch people’s lives and help them to make small but sustainable changes that can greatly improve their overall quality of life. Outside of work, you can find Carly in her kitchen baking up a storm or in the mountains hiking in the summer and skiing in the winter.

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Foodie Friday: Prep your meals in bulk so you can get back outside!

Quinoa salad

Lindsay’s Mexican Quinoa Salad is a great option when you want to cook just once and enjoy over and over! Prep once and get back to your summer outdoor adventures!

Oh summer in the north!

I don’t know about you, but as soon as summer hits, it feels like all my weekends and evenings become jam-packed with plans. Plans to bike, hike, and go on adventures somewhere new.

The longer days of summer mean more daylight hours to be doing activities and this definitely reduces the time to prepare dinners and lunches. When life gets busy, bulk meal prep is a must! Not only does meal prep at home save you money, it also encourages greater fruit and vegetable consumption and a higher intake of fibre.

One of my favorite “go-to” meals for summer is a Mexican Quinoa Salad. Anyone who knows me will tell you: I love Mexican spices. Actually, I’m almost obsessed with Mexican spices. I have a standard blend of chili powder, cumin, onion powder, garlic powder, and smoked paprika that I throw into the majority of my meal repertoire. If you’re used to buying taco or fajita seasoning, I am here to tell you that this is no longer needed! You can make your own Mexican spice mix with common spices found right in your own spice cupboard. Check out this taco seasoning recipe.

Ready to get those Mexican spices into a meal that lasts? The salad recipe below will make about 8-10 servings, so feel free to decrease it as needed. It makes a great potluck item, can definitely feed you and your friends for a few meals, is convenient to pack, and will keep well for about three days, refrigerated.

Mexican Quinoa Salad

Ingredients

Salad

  • 2 cups quinoa (uncooked)
  • ½ red pepper, chopped
  • 1 yellow pepper, chopped
  • 1 cucumber, chopped
  • 3 large tomatoes, diced
  • 1 cup cilantro, chopped
  • 2 avocados, diced
  • ½ large red onion, or 1 small, diced
  • 2 x 540 ml cans black beans
  • 1 x 341 ml can corn
  • 1 cup shredded old cheddar cheese

Dressing

  • 3 limes, juice and zest OR 1/3 cup lime juice
  • ¾ cup olive oil
  • ½ cup red wine vinegar
  • 2 tbsp chili powder (domestic, not international chili powder), or to taste
  • ½ tbsp cumin
  • 2 tsp smoked paprika
  • ½ tsp salt
  • ¼ tsp cayenne pepper, or to taste
  • 2 tsp garlic powder
  • 2 tsp onion powder

Instructions

  1. Combine 2 cups quinoa and 4 cups water. Bring to a boil and then simmer, covered, for 15 minutes. Set aside and/or refrigerate and allow to cool.
  2. Combine all salad ingredients together in an extra-large bowl.
  3. Combine all dressing ingredients in jar or blender, as desired. Pour over salad ingredients and mix well.
  4. Enjoy!
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: Tips for great-tasting fish!

Maple Dijon salmon on a plate with vegetable and rice.

There are so many reasons to love salmon! It’s local, heart-healthy, and packed with nutrients! Registered dietitian Amy’s maple Dijon salmon is a great way to enjoy it!

I love salmon! I love that salmon is a local, B.C. food. I love that I can buy salmon at a fish market and know where it comes from. And, if I had the skills to go fishing, I love that I could fish for salmon, too, like many B.C. residents and visitors enjoy doing.

Originally, I come from the Prairies. Along with the fact that my mother had a fish allergy and the fact that we lived over 2,000 km from the nearest coastline, my first real taste of fresh salmon was just three years ago when my husband and I moved to B.C. It was unbelievably delicious! I couldn’t believe I had been missing out all these years!

Why fish?

Did you know that Canada’s Food Guide recommends 2 servings of fish per week for people of all ages? One serving equals around 1/2 cup of fish – or approximately the size and thickness of the palm of your hand.

Fish is an excellent source of protein, is low in saturated fat, and contains omega-3 essential fatty acids and many other nutrients that the body needs.

Omega-3 fats are “essential fats” because they cannot be made in the body and must be provided in the diet. Omega-3 fats:

  • Help with brain, nerve and eye development in infants
  • Can help prevent and treat heart disease
  • May help reduce symptoms of rheumatoid arthritis
  • May help in the prevention of dementia including Alzheimer’s disease

Are you looking to enjoy this healthy and delicious protein? Here are two tips for great tasting fish!

  1. Make sure your fish is fresh. Cook it the same day you buy it or, if it’s frozen, thaw in the fridge overnight and cook the next day. Your fish should not smell “fishy.”
  2. Don’t overcook the fish or it gets dry and tough. If using a pan, fish only needs about 10 minutes per inch. If cooking in the oven, a little more time is needed – about 15 minutes, until it flakes apart with a fork and is fairly firm in the middle.

For more information about cooking fish, I recommend The Fresh Market’s tip & tricks.

Have I sold you on salmon yet? Try it tonight with this maple Dijon salmon recipe! This recipe is simple, easy, and delicious for a weeknight meal but also fancy enough for company. Using maple syrup makes it a very Canadian inspired recipe, too. Enjoy this with a side of brown rice or other whole grain and a hot vegetable or salad.

Maple Dijon Salmon

Ingredients

  • 1 fillet of salmon (1-2 pounds) or 4-6 frozen pieces of plain, unseasoned salmon
  • 1-2 tbsp Dijon mustard (grainy or smooth)
  • 1-2 tbsp maple syrup
  • Salt and freshly ground pepper

Instructions

  1. Preheat oven to 350 F. Line a large baking sheet with parchment paper (for easy clean up).
  2. Sprinkle the fish evenly with salt and pepper.
  3. Mix together mustard and maple syrup in a bowl. Spread on top of the salmon, sprinkle with a little more salt and fresh ground pepper if desired! If you have time to let it marinate, let it sit covered in the fridge for 2 hours, but this isn’t necessary.
  4. Bake in preheated oven for about 15-20 minutes, depending on how thick the fish fillets are. You want your fish flaky but not tough.
Amy Horrock

About Amy Horrock

Born and raised in Winnipeg Manitoba, Amy Horrock is a registered dietitian and member of the Regional Dysphagia Management Team. She loves cooking, blogging, and spreading the joy of healthy eating to others! Outside of the kitchen, this prairie girl can be found crocheting, reading, or exploring the natural splendor and soaring heights of British Columbia with her husband!

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Foodie Friday: Broccoli salad – a versatile recipe!

Broccoli salad

Broccoli salad is easy and versatile! Don’t be afraid to experiment with this recipe – that’s half the fun in cooking!

This long weekend, you may be going to a celebration in the park or camping (like I am!), but no matter what you are doing, you will likely be spending some quality time with friends and family. These events often revolve around food.

Are you are looking for a versatile and easy salad to include in your menu? Look no further than the broccoli salad!

Broccoli salads come in a variety of types and flavours. Maybe you have a favourite? To get you started this long weekend, I’ve included a recipe for you below. However, I’ve tweaked this recipe slightly. The original recipe called for ½ lb of bacon; that’s a lot of bacon! So, in the recipe below, I’ve cut that back. Recipes like this one allow you to get creative! Don’t have green onions? Fine, skip them (I did). Have extra cherry tomatoes in the fridge? Add them in! Don’t be afraid to experiment, that’s half the fun in cooking!

Broccoli Salad

Ingredients

  • 2 bunches of broccoli
  • 2 cups of grapes, cut into halves
  • 5 slices of cooked bacon
  • ½ cup celery
  • 3 green onions, diced

Dressing:

  • 1 cup salad dressing
  • ¼ cup sugar
  • 1 tbsp vinegar

Instructions

  1. Chop the broccoli into bite-sized pieces.
  2. Slice the celery into small pieces.
  3. Crumble or slice the bacon.
  4. Combine the broccoli, celery, grapes, onion and bacon in a large bowl.
  5. In a small bowl, mix the salad dressing, sugar, and vinegar together well.
  6. Pour the dressing on the salad and mix well. Refrigerate until serving.
Rebecca Larson

About Rebecca Larson

Rebecca works in Vanderhoof and the surrounding communities as a dietitian. She was born in the north and returned after her schooling. Rebecca loves tobogganing with her daughter in the winter, gardening and camping in the summer and working on her parents cattle ranch in her spare time.

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Foodie Friday: Summer salads are for sharing

Three food dishes on a picnic table.

Whether it’s a potluck at a park or a backyard BBQ, food is a great way to connect with the people in our lives!

It’s that time of year again – the sun is shining, the kids are (almost) done school, and the desire to enjoy the outdoors is in full effect. Yes, summer is here! One of my favourite things about summer is the opportunity to gather with family and friends to enjoy the outdoors and share delicious food. It might be a backyard BBQ, a picnic at the lake, or a potluck celebration at the park. Food is such a great way to connect with the people in our lives. It provides us with the opportunity to get together and share not only our favourite dishes, but also our thoughts, ideas, culture and traditions. Plus, we often eat better when we eat with others.

Salads are often my go-to dish when I’m asked to bring something to share, and this coleslaw recipe provides a great twist on a summertime classic. It replaces the typical creamy dressing (not such a great idea to have out in the hot sun) with a sweet and tangy one, and includes some less traditional veggies like kale and green pepper. Not only is it delicious and nutritious, it also won’t heat up your kitchen, can be made ahead of time, keeps well, and makes enough to feed a hungry crowd. Try it out at your next summer BBQ!

Sweet & Tangy Big Batch Coleslaw

Adapted from “Mustard Spiked Make Ahead Coleslaw” from Sask Mustard.

Serves 10 or more.

Ingredients

  • 8 cups finely shredded cabbage (green, red, or both)
  • 4 cups finely shredded kale
  • 3 green onions, thinly sliced
  • 2 large stalks celery, thinly sliced
  • 2 large carrots, grated
  • ½ green bell pepper, minced
  • ¼ cup white sugar
  • ¾ tsp salt

Dressing

  • ½ cup white vinegar
  • ¼ cup white sugar
  • 1 ½ tsp yellow prepared mustard
  • 1 ½ tsp yellow mustard seed
  • 1 tsp celery seed
  • ½ tsp dried dill
  • ¼ cup canola oil
  • 2 cloves garlic, minced
Coleslaw

This mustard-spiked coleslaw keeps well, feeds a crowd, and ditches the typical creamy dressing. Try it out!

Instructions

  1. Combine cabbage, kale, green onion, celery, carrot, green pepper, sugar, and salt in a large bowl. Stir well. Let stand 2-3 hours.
  2. Combine vinegar, sugar, mustard, mustard seed, celery seed, and dill together in a saucepan. Bring to a full boil, stirring to dissolve sugar. Remove from heat.
  3. Stir in oil and garlic into dressing mixture.
  4. Pour dressing over cabbage mixture. Refrigerate covered for at least 4 hours or overnight, mixing a couple of times.

Note: Will keep well in the fridge for at least a week.

Looking for some other summer salads? Try one of these:

Taste the Rainbow Potato Salad

Grilled Corn, Arugula, and Couscous Salad

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: Salmon and a celebration of Indigenous heritage, cultures, and foods

Canned salmon

Salmon can be prepared and enjoyed in so many ways. It is delicious and nutritious!

Salmon, salmon, salmon … so delicious and nutritious! Canned, fried, baked, dried, smoked, candied, pickled … the possibilities are endless! My mouth is watering just thinking about it. Salmon fishing season is approaching for many people across northern B.C. and my partner has been preparing for weeks. Last weekend he brought home our first spring salmon of the year from the Skeena River.

A fishing net along the Skeena River - where Victoria's partner recently caught his first spring salmon of the year!

A fishing net along the Skeena River – where Victoria’s partner recently caught his first spring salmon of the year!

Not only is salmon so delicious, it’s also very nutritious. It’s high in omega-3 fatty acids that help protect against strokes and heart disease. When eating canned salmon, be sure to mash up the bones as they are a good source of calcium, making our bones and teeth strong. Salmon is an excellent source of vitamin D, which is important in keeping our bones strong as well as protecting us from arthritis and cancer. Salmon meat, skin, head and eggs also provide protein and B vitamins.

Mother and daughter in a selfie

Fishing for salmon can be a family affair! Victoria and her daughter spend quality time together watching her partner fish! Photo by Hannah Litkw Stewart.

Salmon has been a staple food of coastal First Nations since time immemorial. Aboriginal Day is June 21 and is a great opportunity to celebrate Indigenous heritage, cultures, and foods. Some events even include salmon! For example, Saaynangaa Naay-Skidegate Health Centre is hosting Haida games, storytelling and a salmon meal! Gitlaxt’aamiks is hosting a soapberry ice cream contest and fish preparation contests. Check out an Aboriginal Day event in your area, including over 100 Day of Wellness events supported by the First Nations Health Authority! Find an event in your community and come out and celebrate Aboriginal Day!

Want to add salmon to your menu? Baked salmon is a great treat. Here is one of my favorite baked salmon recipes to try:

Dilled Salmon

Ingredients

  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • Dash black pepper
  • 1 tablespoon lemon juice
  • ½ teaspoon dried dill
  • 1 teaspoon Dijon mustard
  • 1 tablespoon maple syrup
  • 2 (6 oz) salmon fillets

Instructions

  1. Preheat oven to 400 F.
  2. In a small bowl, combine garlic, oil, salt, pepper, lemon juice, dill, mustard and syrup.
  3. Place fillets in a medium glass baking dish and cover with the marinade.
  4. Cover with aluminum foil and bake for 20 minutes/inch or until cooked through and easily flaked with a fork. Do not overcook.

Enjoy!

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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Foodie Friday: Seniors’ Week edition

Senior gardening with kids

Don’t miss out on essential nutrients as you age!

As we age, our appetites decrease and we often pay less attention to nutrition. Many seniors live alone and have difficulty finding motivation to cook proper meals and therefore may miss out on many essential nutrients. With Seniors’ Week in B.C. upon us, it’s a great time to look at one of these essential nutrients: calcium!

Are you getting enough calcium?

Health Canada recommends women over the age of 51 and men over the age of 70 get 1200 mg of calcium each day. Men under 70 require only 1000 mg. It’s recommended that we reach this goal through a combination of nutrient-rich foods, using supplements only when necessary. Always talk to your doctor or registered dietitian before taking a calcium supplement.

So what does 1200 mg look like? A good rule of thumb is that a serving of dairy contains approximately 300 mg of calcium. One serving might look like a 50 g serving of cheese (the size of your thumb), 1 cup of milk, or ¾ cup yogurt. If you typically drink a milk alternative such as rice or almond milk, check the label to make sure it’s fortified with calcium. One cup should provide you with about 30% of your daily value.

Although dairy products are the most popular calcium source, many non-dairy foods are great sources of calcium as well. My current favourite is chia seeds. Due to their increase in popularity, they are now easy to find in most stores and are versatile when it comes to how you can use them. Two tablespoons of chia seeds contain about half the calcium of a cup of milk! Want to add some calcium to your diet? Try this chia seed jam as an alternative to the store-bought varieties! Have an older friend, family member, or neighbour? Why not make them a jar or two and stop by for a visit!

Magical Blueberry Vanilla Chia Seed Jam

From Oh She Glows (one of my go-to blogs!)

Yields about 1 cup

Ingredients

  • 3 cups fresh blueberries
  • 3-4 tbsp pure maple syrup, to taste (or other liquid sweetener)
  • 2 tbsp chia seeds
  • 1/2 tsp vanilla extract

Instructions

  1. In a non-stick pot, bring blueberries and maple syrup to a low boil. Stir frequently and reduce heat to simmer for about 5 minutes. Lightly mash with a potato masher or fork, leaving some blueberries for texture.
  2. Stir in the chia seeds until thoroughly combined and cook the mixture down until it thickens to your desired consistency (about 15 minutes). Stir frequently so it doesn’t stick to the pot.
  3. Once the jam is thick, remove from heat and stir in the vanilla extract. Add more maple syrup to taste if desired. Share a jar with an older neighbour or friend or enjoy on toast, baked goods, and more. The jam should keep for at least a week in an air-tight container in the fridge.
Sarah Anstey

About Sarah Anstey

Born and raised in Halifax, Nova Scotia, Sarah moved to Prince George in 2013 to pursue her career as a Registered Dietitian. Since then, she has enjoyed developing her skills as a Clinical Dietitian with Northern Health, doing her part to help the people of northern B.C. live healthy and happy lives. Sarah looks at her move to Prince George as an opportunity to travel and explore a part of Canada that is new to her, taking in all that B.C. has to offer.

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