Healthy Living in the North

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

Share

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.

Share

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.

Share

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.

Share

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.

Share

One dietitian, one month, and 28 recipes: lessons learned

When I look at a recipe that calls for a long list of ingredients, specialized kitchen equipment, and various intricate steps, I understand how Harry Potter might feel in his potions class: any misstep could spell disaster!

Fortunately, that was not (totally) my experience with my Nutrition Month recipe challenge. In March, I set out to try a month’s worth of Foodie Friday recipes from the Northern Health Matters blog. In total, I tried 28 new recipes, and am I so proud to share that there were only a few disasters!

What did I learn?

  • I am actually quite terrible at following recipes (no, really) – but that can be okay if you have a higher risk tolerance! I’m sure that in home economics class we were taught to read through the whole recipe first, get all the ingredients together, and then get started. Apparently I approach cooking with a little more abandon. This sometimes resulted in …er… surprises.
  • I am very good at recipe modifications – this is a skill that can really come in handy! Got a 25 lb bag of dried kidney beans lurking in a closet? Great – sub them into every recipe that calls for beans! Forgot to buy the wheat germ? Just skip it! No grapes at the store for the broccoli salad? Just use baby tomatoes!
  • Combine my recklessness with recipe prep and my penchant for recipe substitutions, and small disasters do happen. Consider, for example, the “oatmeal bites” incident of March 30th. I liked the Power Cookies that I made to share on Dietitian’s Day, so I decided to whip up another batch for my book club meeting. I got to the step about the applesauce. No applesauce. No problem – I have canned plum puree! Then the recipe called for orange juice and rind. No oranges – but I have lemon! Look at me go! In my self-congratulatory state, I completed the rest of the required steps, popped everything in the oven, and promptly realized I had forgotten the sugar. After trying to sweeten the cookies with little chocolate sprinkles that didn’t stick and looked mildly suspicious, and knowing I couldn’t show up empty handed, I finally desperately rebranded these cookies as “oatmeal bites.” Groan, I know. However, we did discover that my oatmeal bites were lovely topped with the chocolate covered banana slices someone else brought to the meeting. Saved!
  • Some recipe modifications don’t work. For example, one should not consider the Grilled Caesar Salad recipe if one does not, in fact, have a grill. I should know. Baked lettuce is just sad. However, the dressing is lovely!

    salmon loaves

    The salmon loaves were made mini by cooking them in a muffin tin.

What recipes would I make again?

Despite a few small but edible disasters, the recipe challenge was a fun experience and my family and I were really pleased with the majority of the recipes we tried. Realistically though, 28 recipes is simply too much to incorporate into the regular repertoire, so below I have listed a few that I am most likely to make again. No surprise, the simpler recipes are the favourites! And true to form, I modified many of these recipes, and have indicated that below as well. Enjoy!

Great simple recipes calling for less than 10 ingredients:

  • Potato Leek Soup – I liked this so much I made it twice! (I skipped the milk.)
  • Hugwiljum (Salmon Soup) – Throw 6 ingredients into one pot, boil and simmer! Yes! (I used canned salmon.)
  • Salmon Loaf – Simply yummy. (I cut down the cooking time by using a muffin tray instead of a loaf tin.)
  • Roasted Root Veggies – This recipe is already so easy and versatile.

    baked oatmeal, berries

    Baked oatmeal made for a nutritious (and picturesque!) breakfast.

Delicious baked goods that feature foods from 3 or 4 food groups:

Other items that I will use to (hopefully) impress dinner guests

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.

Share

Helping your child embrace the open cup

Caribou mascot in front of oral health poster

For a lifetime of healthy smiles, let your child drink from a lidless, regular cup.

Sippy cups are popular with parents and preschoolers alike. Many parents find comfort in knowing that there will be less mess with these spill-proof cups. They sure are handy for families on the go!

But did you know that drinking from an open cup, rather than a sippy cup, helps kids develop good tongue movements needed for speech? It may also encourage more communication and interaction, helping kids learn new sounds and words! There are also worries about dental health and nutrition if kids have regular access to sippy cups with drinks other than water. When kids carry around their sippy cups (as they often do) they tend to sip their drink over long periods of time, leading to cavities and ruined appetites.

So, how do families balance this information with the realities of everyday life? Adults play an important role in deciding what drinks to offer kids and the manner in which they are offered. Many parents find it helpful to try limiting the use of sippy cups for times when mess is an issue, like on your neighbour’s new white carpet! Or, try filling sippy cups with plain water rather than juice or milk to help prevent cavities. Whether it’s an open cup or a sippy cup, children do best with regular, sit-down meal and snacks and water in-between to satisfy thirst.

Here are some tips to help encourage the use of open cups:

  • Remove the valve on the sippy cup to help children learn to drink without sucking.
  • Use small cups that are easier for children to hold.
  • Bring home a new, special cup or let your child pick one out from the store.
  • Sit and eat with your child so they can see you drink from an open cup.
  • Avoid distractions such as toys, TV, or computers when eating or drinking to help your child focus on the task at hand.

With your example, and lots of chances to learn, children will master and enjoy drinking from an open cup in no time!

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!

Share

Foodie Friday: garden planning starts in your kitchen!

Now that the sun is shining and the snow is almost gone here in Prince George, the weather leaves me dreaming about my future backyard garden.

My largest passion in life is connecting people with real food, and growing your own food is a great way to build this relationship. Growing your own food can be a therapeutic, humbling, and nourishing experience that is also, of course, chock-full of lessons to be learned throughout the season.

community garden, raised beds

Community gardens are a great way to venture into gardening. They can be a great source of pride and local vegetables!

When I lived in Vancouver, I had an opportunity to join a community garden in my neighbourhood with a 4×11 ft raised bed. This was the biggest garden I had ever had, as I was used to balcony gardening- with a few vegetable fails. I stuffed my new garden plot with everything I could imagine and it was my pride and joy over the growing season. I learned consistency of watering (surprise!), weeding, and harvesting were all key in keeping a healthy, beautiful garden space.

Now that we have our own home, top priority this spring is to build garden boxes to continue on with my gardening aspirations. I plan to have 2 large raised beds – this time with some added fruit trees and bushes, and to cater to our northern climate when planting. For tips on growing a garden in our northern climate, check out this blog post!

Now, what to plant?

If you are a seasoned northern gardener, this may be a silly question, but being new to the north or being an entirely new gardener, this could be a daunting question!

Kale is a hardy, easy-to-grow, and nutritious addition to your garden.

Ask yourself: What do I like to eat? What would I like to try cooking with?

Vegetable gardening starts in the kitchen! Try planting things that you enjoy to eat and you may be more motivated to take care of your plants throughout the season and to enjoy the harvest. One of my favourite vegetables to plant is kale because it is easy to grow, holds up against harsh weather, and can be eaten raw or cooked.

Today’s recipe is made with Portuguese kale- it resembles collard greens with large, smooth, and oval leaves that have a perfect chewiness in this salad. For more ideas on what to do with the kale you may plant this year, check out this blog post!

Sesame Kale Salad

kale salad

Portuguese kale makes for the perfect chewiness.

Ingredients:

  • 1 bunch kale, sliced thinly
  • 1 red pepper, sliced thinly
  • 1 carrot, sliced thinly
  • ¼ cup cilantro, chopped
  • ¼ cup green onion, sliced thinly
  • ½ cup cashews, roasted
  • 1 tsp sesame oil
  • 2 T canola or olive oil
  • 1 T apple cider or rice wine vinegar
  • ½ tsp soy sauce or tamari
  • 1 tsp honey

Directions:

  1. In a large bowl, add kale, red pepper, carrot, cilantro, and green onions.
  2. In a small jar, combine sesame oil, oil, vinegar, soy sauce, and honey. Shake to combine.
  3. Toss salad with enough dressing to coat the vegetables lightly. You will have left over dressing that can be kept in the fridge to use.
  4. Top with crunchy cashews and serve!

I’m sure the years to come will be full of trial and error. I’d love to hear your northern garden success stories!

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.

Share

Foodie Friday: “As Easy as Pie” Fruit Crisp

What an exciting month! Not only did we welcome spring, but dietitians across the north helped us celebrate Nutrition Month by sharing lots of great healthy eating tips and recipes. I have been inspired to eat more mindfully, pack a lunch to work, and even try a new Foodie Friday recipe from the blog!

In honour of the last day of Nutrition Month, I wanted to share one of my favourite dessert recipes.

I love homemade pie, but it can be a chore to make, even for the most experienced baker. The saying “as easy as pie” surely speaks to the experience of eating pie, not baking it! Enter fruit crisp. Fruit crisp has everything I want in a pie and more: warm, gooey fruit filling; a hint of cinnamon; and a crisp oat topping with the benefit of whole grains. It’s comfort food in every way.

Unlike pie, this fruit crisp recipe is quick and easy. It took me under ten minutes to make and most of the prep involved chopping fruit. Using pre-cut fruit or berries would speed it up even more! If you are a rookie baker like me, you will also be happy to know that this recipe is virtually fool-proof. This means you don’t need to worry about carefully measuring out ingredients, mixing (but not over-mixing), rolling (but not too much)! It’s one of those recipes that you can confidently just throw together.

So how does fruit crisp stack up nutritionally? Well, when you make your own desserts, you are more likely to use real foods from Canada’s Food Guide. Fruit, dairy, nuts, and whole grains can all be featured in a variety of different ways. Think homemade chocolate pudding with slices of banana, fruit muffins made with whole-wheat flour, and hearty oatmeal cookies with applesauce, dried fruit, and nuts. Plus, baking is fun and can be a great way to spend quality family time together! For more delicious and nutritious recipes, consider checking out the dessert section at Cookspiration.com.

For this particular crisp, I used apples and frozen mixed berries, but pears, peaches, rhubarb, strawberries, blueberries, or any other type of berry would work well, too. It’s an easy way to use up fruit from the freezer in the winter and spring, or to showcase seasonal fruit in the summer and fall.

fruit crisp, bowl

This fruit crisp is quick and “as easy as pie” to make.

“As Easy as Pie” Fruit Crisp

Adapted from Cookspiration.com

Ingredients:

For the filling:

  • 7 cups fruit (I used apples and frozen mixed berries)
  • ¼ cup sugar
  • 2 tbsp flour
  • 2 tsp cinnamon

For the topping:

  • 2 cups rolled oats
  • ½ cup packed brown sugar
  • 2 tsp cinnamon
  • ½ cup soft margarine or butter

Directions:

Preheat oven to 350F (180C).

  1. In a large bowl, combine fruit, sugar, flour, and cinnamon until coated.
  2. In a small bowl, combine sugar, flour, and cinnamon. Add to fruit and toss to mix.
  3. For the topping, combine rolled oats, sugar, and cinnamon. With 2 knives, cut in margarine or butter until mixture is crumbly.
  4. Sprinkle oat mixture over fruit.
  5. Bake for 55 minutes until mixture is bubbly (or you can microwave at 100% power for 15 minutes)

Serve hot or cold. Leftovers make a quick and tasty snack the next day!

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!

Share

Are “picky eaters” just “eaters in training”?: Tips to help build kids’ food acceptance skills

Child eating a cherry

Kids are often unsure about new or unfamiliar food. With time and practice, they can learn to eat a variety of foods.

It’s lunch time. You prepare a meal and sit down to eat with your kid(s). They eat all of the [food x] but leave [food y] completely untouched. What’s the deal? Is it always going to be like this? Why can’t they just eat a bit of everything? How do kids go from here (“rejecting” certain foods) to there (accepting a wide variety of foods)?

Come on a little trip with me!

Imagine you take a trip to an unfamiliar place. Somebody presents you with bread, cheese, and a bowl of … green, lumpy, semi-solid something. They gesture for you to eat it. You hesitate. You feel anxious. You don’t know what this is – you certainly don’t feel like eating it!

Stay on this trip with me. Imagine now that you eventually learned to like that green, lumpy, semi-solid something, and now you even look forward to when it might be served again! Whaaaat? How could it be? How did you come to accept, and even like, that food?

It could look like this:

First, you looked to see that other people were actually eating it. But you looked at the “semi-solid something” and decided that you were not yet ready to try it. The next week, it was offered again, and now it was a little less scary. Maybe you poked at it with your spoon. Later, you gave it a sniff. Then, you stuck your finger in it. Maybe someone told you what was in the dish. Maybe you had the opportunity to see it being prepared, and you even got to help. Eventually, you put a little in your mouth but then spit it into a napkin. You decided it was tasty, and that you wanted a little more of this … broccoli soup or green jello or guacamole or whatever this dish is in your mind.

Back to reality. Think of a time when you learned to like a new food. What helped you to learn?

Kids are often unsure about new or unfamiliar food. With time and practice, they can learn to eat a variety of foods. We can help to make this learning process feel safe.

Here are some things to try to support your kids to learn to eat a variety of foods:

  • Make the same meal or snack for everyone. Sit and eat together. Seeing others eat a food is a great way to learn about it.
  • Offer new foods with familiar foods. If they are not yet comfortable with one food, kids can eat from the other items at that meal or snack.
  • Serve new foods over and over, without pressure or praise. Kids may need to see a food 15 to 20 times before they decide to eat it.
  • Be honest about what you are serving. Kids need to experience foods in order to learn.
  • Teach your kids to politely turn down food they aren’t yet ready to eat.
  • Respect tiny tummies. Serve a small amount to start and allow seconds. Kids’ hunger and appetite change from day to day, meal to meal.
  • Involve kids in growing and cooking food, and in packing their lunch.
  • Praise kids on their table manners, not on how much or what they eat.
  • Expect that in time your “eater in training” will learn to accept a variety of food. They will learn at their own pace.

For more information, see: Coaching Kids to Become Good Eaters and The Picky Eater.

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.

Share