Healthy Living in the North

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: 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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10 tips for a happy and healthy first five years

How can we ensure that our children, families, and communities are as healthy as possible? I had the chance to ask some Northern Health experts for their thoughts and here are ten tips (in no particular order!) that they shared.

Do you have ideas on growing up healthy in northern B.C.? We want to hear from you! Look for a free community meeting in your community or join the conversation online via Thoughtexchange!

10 tips for a happy and healthy first five years!

Child outside with sun glasses

Get outside and play, follow the routine immunization schedule, and model healthy eating are three of our 10 tips for a happy and healthy first five years! What can you do to ensure that our children grow up healthy in northern B.C.?

#1: Get outside and play

Children who play outside tend to have better health, spend more time playing, have better social interactions, are more creative, and have greater resiliency. Studies show that children who explore and take risks in supportive environments have the chance to figure out their own limits and do not see an increase in injuries.

#2: Wear the gear

Teach your child to keep their head safe. Put a fitted helmet on every time they tricycle, toboggan, bike, skate, or ski. Out on the water? Have your child in the right sized, fitted lifejacket for all water activities. Model safe behaviour yourself!

#3: Follow the routine immunization schedule

Immunization is one of the best ways to ensure your children stay healthy and are protected from certain vaccine preventable diseases. The routine immunization schedule ensures your child is protected as soon as they can be and is based on the best science of today. Learn more.

#4: Be aware of hazards

Scrapes and bruises won’t slow a child down for long, but serious injury can change their life forever. Identify and move anything that could burn, choke or poison your child. Move furniture away from windows. Lock up poisonous items like medicines, vitamins, alcohol, tobacco, and cleaning supplies. Keep hot liquids out of reach. Lower your tap water temperature to prevent scalds.

#5: Take time to give love, hugs, smiles and lots of reassurance

Emotional attachment is one of the keys to raising a happy, confident child. Ensure a close connection by spending time face-to-face with your baby each day, observing your baby, and getting down on the floor with your baby. Check out Vanessa’s article in Healthier You magazine for more tips.

#6: Raise children in tobacco-free families

Children who are exposed to second-hand smoke have increased health risks including respiratory problems and sudden infant death syndrome. They are also more likely to become smokers themselves. Reduce these risks in your family! Visit QuitNow.ca for resources to help you quit and access free nicotine replacement therapy products or medications through the BC Smoking Cessation Program.

#7: Find quality care

Looking for child care? Look for licensed child care providers who are warm, caring, respectful, and attentive to children’s individual needs. Daycare activities should recognize the value of play and happen in safe, well-planned environments that invite children to learn and grow. Learn more about licensing in the summer issue of Healthier You.

#8: Stop cavities and smile brightly

Brush children’s teeth daily with a rice-sized amount of fluoride toothpaste. Limit drinks and food to scheduled meal and snack times and use a lidless cup to drink water for thirst. Start regular dental visits at age one or after teeth start appearing. Learn more.

#9: Crawl, dance, and play your way to 180 minutes!

According to the Canadian Physical Activity Guidelines, children aged 1-4 should accumulate at least 180 minutes of physical activity at any intensity spread throughout the day. Try various activities – crawling, walking, playing outdoors, and exploring – that develop movement skills in different environments. As children age, play can get more energetic – progress toward at least 60 minutes of energetic play per day by age 5.

#10: Model healthy eating

Eat with your child whenever possible, as this helps them learn from you. Provide regular meals and snacks. Offer a variety of nutritious foods from all four food groups. Allow your child to decide if and how much they want to eat.

Learn more from trusted resources:

This article was originally published in Healthier You magazine. Check out the Summer 2016 issue below!

Vince Terstappen

About Vince Terstappen

Vince Terstappen is a Project Assistant with the health promotions team at Northern Health. He has an undergraduate and graduate degree in the area of community health and is passionate about upstream population health issues. Born and raised in Calgary, Vince lived, studied, and worked in Saskatoon, Victoria, and Vancouver before moving to Vanderhoof in 2012. When not cooking or baking, he enjoys speedskating, gardening, playing soccer, attending local community events, and Skyping with his old community health classmates who are scattered across the world. Vince works with Northern Health program areas to share healthy living stories and tips through the blog and moderates all comments for the Northern Health Matters blog.

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The sit-down family meal: A thing of the past?

Family eating at a table

Is it really worth it to take the time to eat as a family? The answer is yes!

When I think back on my childhood, some of my best memories involve food: big family gatherings for holiday meals, unplanned barbecues in the summertime, baking with my grandmother. They all revolve around enjoying food together as a family. Even when my sister and I were busy with various after-school activities, my parents almost always made sure we sat down and ate together. Now that I have a family of my own, I make a point of having a sit-down dinner most evenings. Is it really worth it to take the time to eat as a family when we could just eat on-the-go? The answer is yes!

The way in which families dine together has changed from 20+ years ago. People are often distracted by technology and lead fast-paced, busy lives. But what are we missing out on when we don’t sit down to eat together? Research shows that family meals have a big impact on the health and happiness of children. Structured family meals can:

  • Serve as an opportunity to “catch up” with one another and exchange stories.
  • Engage children in trying a variety of foods in a safe setting where others are enjoying the same foods.
  • Teach children to come to the table hungry, and eat with pleasure. They will leave happily satisfied and energized to do other things.

Family meals don’t have to be elaborate. They can be as short or as long as your schedule allows. Even sitting down to enjoy a snack together is beneficial. Some meals might be missing a family member or two for whatever reason – and that’s okay. The key is to have everyone as often as your family can manage. To get started, try these tips:

  • Set a realistic goal. If you aren’t already having family meals, try for 2 or 3 meals a week and build from there.
  • Pick a time to eat that works for most family members, or alternate times so everyone has a chance to participate.
  • Communicate to all family members about the time and place. This avoids the “I didn’t know” excuse.
  • Set aside all distractions. Come to the table gadget-free, ready to eat and connect with one another.
  • Keep the mood positive. Don’t pressure children to eat; provide a variety of food and allow them to choose whether and how much to eat.

Remember: it’s not always about what you eat, but that you are taking the time to eat together. Start making plans for your next family meal today!

More tips and resources on family meals

The Ellyn Satter Institute:

Healthy Families BC:

Tamara Grafton

About Tamara Grafton

Tamara is a UBC dietetic intern with Northern Health. Originally from the prairies, Tamara completed a BSc in Agriculture at the University of Saskatchewan. She moved to Prince George in 2009 and worked in the agriculture industry before applying to the dietetics program. She has a strong passion for agriculture, food and nutrition. In her downtime, she enjoys spending time with her husband and young son, keeping active, cooking new foods and daydreaming about travelling when school is over.

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