Healthy Living in the North

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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Foodie Friday goes camping! Eating well & tantalizing taste buds in the backcountry

Campfire

Camping season is here! Which delicious and healthy campfire meals will you try this year?

Camping season is here! With thousands of lakes in our own northern backyard, it’s a quick trek out to the wilderness to get away from the daily grind. Pack your tent, sleeping bags, bug spray, and … hot dogs? No way!

Meals like mac and cheese, hot dogs, or pork and beans are “classic” camping foods, but there are a ton of other tantalizing meals you can make in the backcountry using a camping stove, BBQ, or fire that will nourish you while you relax your body and mind in nature.

For most campers, camping activities typically revolve around food. For my husband and I, it’s important to make healthy choices throughout the trip but still enjoy nostalgic camping foods. Here is a typical camping day for us, filled with food that keeps us energized to enjoy the wilderness:

View of forest from a tent

What does your typical camping day look like?

  • Wake up bright and early to a hot cup of percolated coffee made by my husband. Then, off we go on the boat to fish for a few hours.
  • Come back to camp for a big breakfast complete with eggs, hash browns, my hubby’s homemade bacon, wholegrain toast, and fruit.
  • Head out for a hike or go back on the lake with some homemade trail mix, fruit, and veggie sticks.
  • Relax in the sunshine with a quick tuna sandwich and maybe a soup if it’s chilly.
  • Enjoy dinner, which is always the star of the show! One night is almost always a steak, grilled potato pouches, homemade fresh focaccia, and veggie skewers or grilled Caesar salad.
  • Wind down around the fire with a campfire dessert like bannock, banana boats, or everyone’s favourite: s’mores.

Because camping truly revolves around meals and snacks, one of my favourite parts about camping is meal planning and finding creative ways to enjoy vegetables so we can continue to eat well while away from home. I try to prep the meals as much as possible at home so cooking a meal in nature is still stress-free, so I always make sure to cut-up vegetables for skewers and snacking and make any sauces ahead of time.

Here is one of my favourite veggie sides that doesn’t require a knife and fork to eat – perfect for camping! I served it with spicy beer can chicken and roasted potatoes, which makes a great camping meal.

Grilled Caesar salad with chicken and potatoes on a plate.

After a few minutes to make the dressing at home, a grilled Caesar salad can be a great veggie side dish for your camping culinary adventures!

Grilled Caesar Salad

Serves 4

Ingredients

  • 2 romaine hearts, cut in half length-wise with the core intact
  • ½ cup plain yogurt
  • 1 tsp olive oil
  • ¼ tsp Dijon mustard
  • A few dashes Worcestershire sauce
  • ½ lemon, juiced
  • 6-10 capers
  • 1 garlic clove
  • 2 tbsp Parmesan cheese
  • Salt and pepper, to taste

Instructions

  1. In a blender or food processor, blend all ingredients except lettuce until smooth. When camping, do this part at home and keep it in a small container in the cooler.
  2. On medium heat or on the campfire grill, place romaine hearts cut-side down onto the grill. Grill until there are char marks and the lettuce is slightly wilting.
  3. Brush the dressing onto the cut side of the grilled romaine heart and enjoy!

What’s your favourite camping meal or favourite way to make veggies for the outdoors?

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: Spring cleaning your diet

Tray of salad rolls

Spring is the perfect time to get re-inspired around healthy eating! This season, try playing up veggies in new ways like salad rolls!

Is your kitchen done with the winter blues? If you’re like me, spring is the perfect time to get re-inspired and focused around healthy eating. Fresh local produce is becoming more abundant and the bright sunny weather brings with it tasty & delicious barbecue season to enjoy all that fresh goodness!

No fancy juice cleanses needed here, just a shift in focus to enjoy fresh, whole foods again! A little planning and inspiration can go a long way:

  • Short on time? Plan out a few meal ideas on the weekend. This will save you from hitting the grocery store multiple times and will help you make a conscious effort to eat fresh, minimally processed foods.
  • Thirsty? Skip the pop, fraps and sugar-heavy beverages. Grab some lemon water or home-brewed ice tea instead. If you’re a juice drinker, try cutting back or mixing half with club soda.
  • Hot weather? Ditch the oven and try these easy options: veggie-loaded pasta salads, quinoa/grain salads, sandwiches, wraps, or fruit & cottage cheese plates.
  • Need some veggie inspiration? Try to play up your vegetables in new and exciting ways. Try grilling veggie kebabs on the barbecue, throwing together a fresh veggie platter with your favourite dip, or try my all-time favourite: Vietnamese salad rolls … because salad wrapped up is way more fun!

Vietnamese Salad Rolls

Cut veggies on rice paper wraps

Salad rolls are a great way to enjoy veggies in the spring – no oven required!

Makes 40 half-rolls

Prep time: 1.5 hours

Ingredients

Rolls

  • 20 (8 inch) rice paper wrappers
  • 4 oz rice vermicelli noodles
  • 2 carrots
  • 2 red peppers
  • 1 cucumber
  • 1 bunch romaine or butter lettuce
  • 1 bunch green onions (white parts removed)
  • 1 bunch fresh mint

Peanut dipping sauce

  • 3/4 cup creamy peanut butter
  • 1/3 cup water
  • 4 tbsp hoisin sauce
  • 4 tsp low-sodium soy sauce
  • 2 tsp chili-garlic paste (I used sambal oelek)
  • 2 garlic gloves, minced
  • 1 teaspoon sesame oil
  • sesame seeds for garnish
Rice paper wrapper with mint leaves

Make sure to roll the rice paper wrap tightly!

Instructions

  1. For peanut sauce: whisk all ingredients together, sprinkle with sesame seeds. Set aside.
  2. For salad rolls: cut vegetables into thin strips. Lettuce leaves can be cut in half width-wise.
  3. Boil 4 cups of water in a kettle. Put rice noodles in a bowl and cover in boiling water. Let sit 5 minutes then drain out water.
  4. Prepare work surface with tray of cut-up vegetables, lettuce leaves and cooked rice noodles. Fill deep dish (I used a pie dish) with hot tap water and have rounds of rice paper ready.
  5. To roll each salad roll:
  • Place 1 rice paper wrapper in hot water until soft and pliable (approx. 10-15 seconds). Remove from water and place on dry plastic cutting board (or clean damp dishcloth).
  • Lay lettuce leaf just above the centre of the wrapper, leaving about 1 inch of space on each side.
  • Fill lettuce leaf with 1/4 cup cooked rice noodles, 2 strips cucumber, 3 pepper strips, 5-6 slices thinly sliced carrot, 2 mint leaves and small slice of green onion.
  • Fold top of rice paper wrapper over the bundle of cut veggies, then fold in sides and roll TIGHTLY.

Once you are finished rolling all the salad rolls, cut each one in half diagonally. Plate with peanut sauce for dipping.

Salad rolls can be made 2 days in advance, simply leave whole (un-cut) in a tray. Cover with a damp paper towel then wrap well with plastic wrap and refrigerate.

Destyni Atchison

About Destyni Atchison

Destyni is a Clinical Dietitian at Fort St. John Hospital and Peace Villa. She has been working with Northern Health for the past two years and also runs her own nutrition consulting business. In her spare time, she enjoys snowshoeing, hiking and developing new recipes for herself and her clients.

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Foodie Friday: Cooking with Mom

Loaf of strawberry bread

What does cooking a special meal mean to you? For dietitian Beth and her son, it includes cooking together on Mother’s Day. On the menu this year? Strawberry Bread!

This past weekend we celebrated Mother’s Day and I bet that a lot of you showed mom how much you love and appreciate her by sharing a meal with her. Or maybe you cooked up something special for her?

Many family traditions start with cooking a special meal for a celebration of some sort, whether it’s a holiday, birthday, wedding, or reunion. The foods in these meals conjure up memories of nurturing, love, and connection. A fond memory from my childhood is the aroma of apple pie baking in the oven. When I smelled the sweetness of the apples and cinnamon combined with the mouth-watering fragrance of the buttery pie crust, I knew we were having a celebration! The whole atmosphere of the house changed during this time. My mom would be a flurry of action in the kitchen while my siblings and I looked forward to the excitement of all the visitors and the tasty food. I learned to cook from my mom and she and I both are recipe collectors and cookbook hoarders. I love the time I spend preparing meals for special occasions. For me, cooking means nurturing loved ones, making happy memories and sharing delicious food.

What does cooking a special meal mean to you?

My son and I cook together on Mother’s Day, which is one of my favourite family traditions. This year, we made Strawberry Bread as part of Mother’s Day brunch for his Nana.

Here is the recipe, adapted from one of my favorite cookbooks: Simply in Season: Recipes that celebrate fresh, local foods in the spirit of more-with-less, by Mary Beth Linda and Cathleen Hockman-Wert.

Slices of strawberry breadStrawberry Bread

Ingredients

  • 1 cup whole wheat flour
  • 2 tsp cinnamon
  • ½ cup flour
  • ½ tsp salt
  • ½ tsp baking soda
  • 1 ¼ cup mashed strawberries
  • ½ cup sugar
  • 2/3 cup oil (we used ½ cup unsweetened applesauce and topped up with oil)
  • 2 eggs

Instructions

  1. Combine dry ingredients in a small bowl and set aside.
  2. Mix strawberries, sugar, oil and eggs together.
  3. Stir dry ingredients into strawberry mixture until just combined.
  4. Pour batter into a greased bread pan.
  5. Bake for about an hour in the oven at 350 degrees.
  6. Enjoy!
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: Summertime patio snacking

Guacamole

Patio season has come early in northern BC this year so it’s time to think about healthy snack options for when you’re out enjoying the sun! Carly’s go-to is strawberry mango guacamole!

The sun is shining, the days are getting longer, and across northern BC, patio furniture and mosquito lanterns are being hauled out of storage. Patios and lounging tend to go hand-in-hand with snacking so this summer, consider including some healthy choices to go alongside your patio snack favourites!

Here are some of my favourite patio snacks:

  • Veggie tray: Consider making your own at home with your favourite veggies, or keep it real simple and pick one up from the produce department of your local grocery store.
  • Fruit skewers: Cool, crisp and refreshing fruit can be artfully arranged on bamboo barbecue sticks for individual serving, no-bowl-needed, patio snacks.
  • Cheese and crackers: With so many interesting varieties to choose from, get creative with this simple platter. Try a new cheese from the deli (or just go with standard cheddar) and stock up on whole grain crackers.
  • Air popped and lightly seasoned popcorn: Popcorn is a whole grain and can be easily flavoured with spices from your own cabinet – try garlic or onion powder, dill, paprika or even nutritional yeast.
  • Hummus and pitas: Hummus is protein-rich and easy to make at home with a blender or food processor and it pairs perfectly with oven-toasted pita triangles.
  • Guacamole and chips: For a variation on the traditional stuff, try this fruity summer guacamole from one of my favourite cookbooks, Oh She Glows by Angela Liddon.

Strawberry Mango Guacamole

Adapted from Oh She Glows

Ingredients

  • 2 medium avocados, pitted and roughly chopped
  • 1/2 cup finely chopped red onion
  • 1 fresh mango, pitted, peeled, and finely chopped (about 1 1/2 cups)
  • 1 1/2 cups finely chopped hulled strawberries
  • 1/2 cup fresh cilantro leaves, roughly chopped (optional)
  • 1 to 2 tbsp fresh lime juice, to taste
  • Pinch of salt
  • Corn chips, for serving

Instructions

1. Combine all ingredients except for the corn chips in a bowl.

2. Enjoy!

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: A hiker’s power food

I admit it: I’m a little sad to see my snow sports and equipment go into an early retirement this year. However, there’s one activity in particular that I’m more than happy to get an early start on this year: hiking! Northern B.C. is known for its stunning wilderness and unparalleled hiking trails. As a Vancouver Island transplant, I have an immense appreciation for the outdoors but have yet to discover the vast network of outdoor trails that northern B.C. has to offer. If you see me daydreaming at work while gazing out of the window, you can bet that’s where my mind is wandering!

Cookies on a plate

Because of their energy boost, fibre content, delicious flavour, and packable qualities, the Power Cookie is a staple of Karli’s hiking meal plan!

One of the most important parts of hiking, as well as any outdoor activity that makes you break a sweat, is getting proper fuel and nutrition to stay energized. Depending on how long and how intense your hike is, you can burn a pretty significant amount of calories each day. On overnight hikes, it’s especially important to plan your meals to make sure you’ve brought enough food to eat while still considering how much weight you’re carrying. Check out Mountain Equipment Co-Op’ websites on backcountry meal planning and backcountry cooking for awesome tips and meal ideas.

One food has remained a staple in my hiking meal plans for as long as I can remember: the Power Cookie. I make a batch of these little energy balls for hiking for a few reasons:

  • Oats, whole wheat flour, and applesauce give your body the carbohydrates it needs to refuel energy stores and fibre to help digestion.
  • Dried fruit, dried coconut flakes, and orange zest give these cookies a sweet and tangy taste.
  • They’re easy to make and pack into the trails!

The Power Cookie

Yields about 20 two-inch cookies.

Ingredients

  • 1/3 cup slivered almonds
  • ½ cup butter, softened
  • ½ cup packed brown sugar
  • 2 tbsp fresh orange juice
  • 1 tbsp grated orange zest
  • 1 tsp pure vanilla extract
  • 2 large eggs
  • ¾ cup unsweetened applesauce
  • 1 cup whole wheat flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ¼ tsp salt
  • 2 ½ cups large-flake oats
  • 1 cup flaked unsweetened coconut
  • 1/3 cup diced dried apricots
  • ½ cup dried cranberries

Instructions

  1. Preheat oven to 350 F. Spread the almonds on a baking sheet and toast for 10-15 minutes.
  2. In a large bowl, cream the butter and sugar. Add the orange juice, orange zest, vanilla, and eggs. Blend well. Stir in the applesauce.
  3. In a separate bowl, combine the whole wheat flour, baking powder, baking soda and salt. Add this mixture to the applesauce and mix well. Stir in the almonds, oats, coconut, apricots and cranberries. Ensure the mixture is well-blended. Chill the mixture in the freezer for 30 minutes.
  4. Form the dough into 1″ x 2″ bars or balls and place on a large baking sheet. Press each one down with a fork to flatten slightly.
  5. Bake on the centre oven rack for 12-14 minutes, until the edges are slightly golden brown. Cool on the sheet for 5 minutes before moving to a rack to cool completely.
Karli Nordman

About Karli Nordman

Karli is a Dietetic Intern completing her internship throughout Northern Health. She has had a growing interest in food and nutrition for as long as she can remember and is a big advocate for a food first approach to overall health and happiness. Her passions are evenly divided between her career path and being outdoors - which makes northern B.C. the perfect place to both learn and explore.

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Foodie Friday: Something fast and fishy!

Fish tacos on a plate outside

Want to spend more time outside this spring? Dietitian Lindsay’s fish tacos are easy to make so you’ll be able to enjoy them quickly (outside, if you’d like!).

Oh, spring! Our transition from winter to summer!

Do you find your tastes for foods changing at this time of year? Perhaps that hearty stew doesn’t seem so appealing anymore and now you’re craving more salads. As the days get longer, I’m finding myself wanting to spend less time inside. This creates bit of a dilemma – as much as I enjoy being outdoors, I also love ending my day with a delicious dinner, often shared with others, whether it’s my partner, friends, or family. Really, unless I have someone build me an outdoor kitchen (any takers!?), my only option to appease both of my desires is to spend as little time as possible creating some sort of delicious dish. Or pull out the barbecue and cook everything on there!

Everyone has different reasons for choosing the foods they eat: taste, health, convenience, access. What are your reasons? For me, meals have to be three things: delicious, healthy, and take as little time as possible to prepare. Of course, there will be those weekend dinners that I’ll spend a bit more time on but day to day, they need to be quick.

So, I bring to you: Pescado Blanco Fish Tacos out of the Whitewater Cooks With Friends cookbook! These little tacos are packed with complete protein, heart-healthy fats from fish and avocados, and fibrous red cabbage. They can also be made in about 30-45 minutes – or even less time if you have leftover fish from earlier in the week.

Pescado Blanco Fish Tacos

Serves 6

Ingredients

Orange Avocado Salsa

  • 3 oranges, peeled, diced, and drained
  • 2 tbsp cilantro, chopped
  • 2 tbsp jalapeno peppers, seeded and finely diced
  • 2 tbsp red onion, diced finely
  • 2 medium avocados, diced into ½ inch cubes
  • ¾ tsp salt

Tacos

  • 12 corn tortillas
  • 1 tbsp olive oil
  • 1 ½ lbs fish (halibut, red snapper, cod or salmon)
  • ½ tsp cumin
  • ½ tsp onion powder
  • ½ tsp paprika
  • 2 cups red cabbage, very thinly sliced

Optional: Chipotle Crema

  • 1 cup sour cream
  • 4 tsp half and half cream
  • 1 tsp adobo sauce (the sauce from canned chipotle peppers)

Instructions

  1. If using chipotle crema, whisk together sour cream, half and half cream and adobo sauce until well blended. Refrigerate.
  2. Combine oranges, cilantro, jalapeno peppers, red onion, avocado and salt. Mix gently with a spoon in a medium bowl and set aside.
  3. Preheat oven to 300 F.
  4. Wrap tortillas in tin foil and place in oven for 15 minutes.
  5. Sprinkle fish pieces with cumin, paprika and onion powder.
  6. Heat oil in two sauté pans until almost smoking.
  7. Divide fish into two batches and sear in individual hot pans until just done, about 3-4 minutes.
  8. Lay two warm tortillas on each person’s plate.
  9. Spread thin layer of red cabbage on each tortilla, followed by seared fish, then a spoonful of orange avocado salsa. Finish with a dollop of chipotle crema (if using).
  10. 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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