Healthy Living in the North

Foodie Friday: break the cycle with mindful eating

So we’ve turned the corner into another Nutrition Month, an exciting time for all of us dietitians to amp up the spotlight on healthy eating.

This year’s theme is “Taking the Fight out of Food.” In my professional life, I meet a lot of people who are in the grips of a long-term feud with food! They feel as though they’ve “tried every diet under the sun” but can’t seem to get their eating under control. In my experience, this kind of thinking about health and especially body weight make people an easy mark for fad diets, which unfortunately don’t work! There is an ever-growing body of evidence demonstrating that people rarely maintain the weight lost on these diets and quite frequently regain more than they lost in the first place. So how can you put this food fight to bed?

Start by accepting your body how it is. Right now. Easier said than done, but it is really hard to do something good for your body (like eat well or exercise) when you’re constantly hating it.

Next, get the facts about how to stop the never-ending cycle of eat-repent-repeat! “Intuitive” or “mindful” eating can help you break this cycle and teach you how to tune into your own body’s cues of what and how much to eat. When you label foods as “good” or “bad”, as most fad diets often do, you may subconsciously start wanting the “no” foods more and the “yes” foods less. If you can successfully put all foods on an even playing field, you can start enjoying all foods without guilt and end that perpetual food fight!

I’ve been known to seek out a little something sweet after a meal and one of my go-to indulgences is homemade ice cream. It’s really quick to make with the right tool (and is sure to impress your guests!). The flavour combinations are endless and you can always find one to match your mood or meal theme. One of my favourites is coconut lime.  Give it a try, and make sure to sit down and enjoy it mindfully!

ice cream, coconut

Treat yourself by trying out (and mindfully eating!) this delicious homemade ice cream recipe.

Coconut Lime Ice Cream (in automatic ice cream maker. Don’t have one? See note below.)

Ingredients

Recipe adapted from  All Recipes

  • 1 can (14oz) unsweetened coconut milk
  • ½ cup sugar
  • 1 cup half and half cream
  • 2 tbsp fresh lime juice
  • 1 teaspoon lime zest
  • 1 pinch salt
  • 1 mango, peeled and sliced (optional)
  • ¼ cup toasted shredded coconut (optional)

Directions

  1. Whisk coconut milk, sugar, half-and-half, lime juice, lime zest and salt together in a large bowl until sugar is fully dissolved. Transfer mixture into an automatic ice maker, and freeze according to manufactures directions.
  2. If you would like hard ice cream consistency, you will need to transfer ice cream into an air tight container and freeze for at least 3 hours or overnight.
  3. Scoop ice cream into bowls and garnish with mango and toasted coconut, if desired.

Editor’s note: Carmen’s recipe looked delicious to me but I don’t have an ice cream maker. I did some searching and found this option for folks without ice cream makers. I’m excited to try this process!

Carmen Maddigan

About Carmen Maddigan

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

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Foodie Friday: Cozy up to your freezer

I love to watch cooking shows on TV. It’s a source of entertainment and culinary inspiration for me. But there is one thing that irks me every time I hear it on those shows – when a chef speaks negatively about cooking with frozen food.

I agree that fresh foods are awesome to cook with. But the reality is most of us don’t have access to all the fresh foods we want all the time. When it comes to healthy eating, frozen is not a 4 letter word (literally and figuratively)!

I think my freezer is actually one of my most used kitchen appliances, following closely behind my fridge and stove. It definitely helps me get healthy and delicious meals on the table in my house at least a few times a week!

cherry smoothie in glass

A combination of BC cherries and chocolate is sure to please your taste buds!

There are 3 ways I like to put my freezer to use:

  1. Vegetables and fruits: I always have a selection of frozen vegetables and fruits in my freezer, so that even if I don’t get to the grocery store, I can make sure to get some produce into my meals. Frozen veggies and fruits are just as nutritious as fresh, are available year round, and have already been washes/chopped/peeled making them super convenient!
  2. Preserving the harvest: Maybe you have a backyard garden, bulk buy at the farmer’s market, go berry picking every summer, or hunt your own game. If you want to enjoy those foods throughout the year you’ll need a way of storing them. Freezing them is a great way to go!
  3. Batch cooking: From soups to casseroles, pizza dough to muffins, I always have some extra ready-to-eat snacks and meals in my freezer. Batch cooking doesn’t take much more effort than cooking a meal for my family of 2, so it’s a no-brainer! These are lifesavers on busy days where I get home late from work and the last thing I want to do is cook.

Because I always have frozen fruits waiting for me in the freezer, I know I can always make a quick breakfast smoothie on my way out the door. Here’s one of my favourites, featuring BC cherries and a hint of chocolate.

Cherry Bomb Smoothie

Serves 1 as a meal or 2 as a snack.

Ingredients

  • 1 cup frozen, pitted cherries
  • 1 cup milk (dairy or non-dairy beverage)
  • ½ cup plain yogurt
  • 1 tbsp cocoa powder
  • Splash of vanilla extract (optional)

Instructions

  1. Add all ingredients to your blender. Whiz away until it’s completely blended and smooth. Enjoy!
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: Supporting culturally safe environments with traditional First Nations foods

As a member of the Aboriginal Health team at Northern Health, it’s really important to me to support culturally safe health care environments. When health care settings are inclusive of Indigenous cultures and traditions, they become more culturally safe for Indigenous people. That is why I was excited to learn how Northern Health staff are making traditional First Nations foods available to patients and residents!

Cook with Hugwiljum (fish soup)

Offering traditional First Nations foods in health care environments is an important step in creating an inclusive, welcoming, and culturally safe health system for Indigenous peoples.

In Hazelton, cooks Anita Lattie and Armin Wesley are excited to make traditional First Nations foods available to residents and patients at Wrinch Memorial Hospital. Both Armin and Anita are Gitxsan; Anita is from Gitanmaax and Armin is from Sik-E-Dakh.

“When patients and residents see foods they are familiar with, they enjoy it more,” said Anita about the response to the menu additions.

“I have been waiting for this,” said a resident about the Hugwiljum fish soup and bannock he was eating for lunch.

The process of adding new foods to the Northern Health menu repertoire involves putting the recipe in a consistent format, testing it with ten people, and then submitting it for approval and further testing. Support services coordinator Deana Hawkins explained to me that once the recipes are approved, they are added to the core menu across Northern Health so other sites can also serve them.

In the northwest, Mills Memorial Hospital, Terraceview Lodge, and Kitimat General Hospital now offer the Hugwiljum fish soup and bannock. Anita has just finished testing a salmon patty recipe to send for approval this week. “All the staff in the Wrinch Memorial kitchen are Aboriginal and it makes us feel good about our jobs to be able to do this,” said Armin. According to BC Stats, in Hazelton, 56.5% of the urban population is Aboriginal.

In Prince Rupert, dietitian Arlene Carlson works with Elders at the Gitmaxmak’ay Nisga’a Society and Friendship House to organize traditional feasts twice a year for residents of Acropolis Manor, the local long term care facility. The feasts include locally prepared, seasonal foods such as fish chowder, moose soup, and kelp on roe. Local First Nations cultural entertainment is a highlight of the feasts. “These feasts are really popular with First Nations and non-First Nations residents alike,” said Arlene. This work has helped create a policy within our organization of bringing in food for social functions and cultural events. Other policies are in place to support families to bring in food for their loved ones in long term care.

On Haida Gwaii, traditional foods are offered in both hospitals. In the south, the Haida Gwaii Hospital and Health Centre – Xaayda Gwaay Ngaaysdll Naay serves local fish regularly on the menu and the Meals on Wheels program brings traditional food to Elders in the hospital on a weekly basis. In Masset, Northern Haida Gwaii Hospital & Health Centre residents are offered a special occasion meal once per month. Meals feature local and traditional ingredients such as fish, clams, deer, and locally grown vegetables. On Haida Gwaii, Shelly Crack and Tessie Harris are part of a national movement to incorporate sustainable food into the health care system; including more traditional foods.

Cultural safety is a priority for Northern Health. In July 2015, all BC Health Authority CEOs signed a declaration demonstrating their commitment to advancing cultural humility and cultural safety with their organizations. The goal of cultural safety is for all people to feel respected and safe when they interact with the health system. Culturally safe health services are free of racism and discrimination. People are supported to draw strengths from their identity, culture, and community. One of the features of a culturally safe health system is ensuring physical environments reflect local Indigenous communities and cultures.

Offering traditional First Nations foods in health care environments is an important step in creating an inclusive, welcoming and culturally safe health system for Indigenous peoples.

Hugwiljum (fish soup)

Makes 4-5 portions

Ingredients

  • 2 cups potatoes
  • 1 medium onion (diced)
  • 3 salmon loins
  • 1 tbsp curry
  • 1 tsp salt
  • 1 litre water

Instructions

  1. Bring all ingredients to boil. Reduce heat and simmer until potatoes are tender and salmon cooked.

 

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: A new year for new recipes

soup, soup exchange, freezer portions

A soup exchange with friends may leave you with a freezer full of delicious ready-to-eat meals!

We’re almost ready to ring in the New Year. For most of us, this time of year is full of reflection and planning. What are your favorite moments of 2016? What are your plans for 2017?

If you’re anything like me, then you’ve probably started a list of goals for next year both at work and in your personal life. I believe that if you want to achieve something, you must start by verbalizing it, talking it over with someone supportive in your life, and writing it down! Ensure that your goals are SMART:

  • Specific (quantify or describe exactly what you want to achieve)
  • Measurable (can you measure if you’ve achieved your goal?)
  • Achievable (is the goal realistic? Keep it simple and be realistic with yourself)
  • Relevant (do you actually want to achieve this? Is it important to you?)
  • Timely (establish a deadline, maybe even a few)

As an example, let me share one of my goals for 2017:

A challenge that I often face is getting into a rut of making a rotation of the same five meals. This leaves me feeling a bit bored with meals and unmotivated to cook. Broadly, I want to add more supper meals to my biweekly repertoire. To make this fit into SMART goal format, I can say: “Try a new recipe at least once every two weeks so that I can have at least 10 new recipes to add to my repertoire by June 2017”. Luckily, I have gastronomically creative people (like you) in my life to give me inspiration!

If you’re looking for a fun way to discover new recipes, you may be interested in a recent soup exchange that my group of friends just had. Ten people participated, so each of us made 10 litres of soup, bagged it up into 10 one litre freezer bags and then got together for a social gathering to exchange soups. The best part is you get to leave with 10 litres of different yummy, healthy, and homemade soups and recipes to stock your freezer and build your meal repertoire. You can do this with any food item – stews, casseroles, you name it! If you are interested in hosting your own soup exchange, I’d like to share the following recipe with you to try: African Peanut Stew from the Oh She Glows cookbook. This stew is deliciously flavourful and full of fibre, healthy fats, and comfort. Triple this recipe if you’re interested in making 10 litres, or just keep it as is – the choice is yours.

The recipe may be found online via Canadian Running Magazine

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: With gratitude to the hunters and the snow…

Moose in snow

Have you tried wild game before? Registered dietitian Victoria was hesitant at first but now has trouble going back to beef!

Winter is here and I am pretty excited. I love the first snowfall! Letting those first snowflakes settle on my face is one of my favorite winter moments. It’s a great time for families and friends to get out and have some fun together walking or playing in the snow.

After one of those outdoor winter adventures, it’s sure nice to come home to a hot meal. This is where a crock pot comes in handy! The recipe I’m sharing today is moose meat spaghetti sauce made in a crock pot so all you have to do is cook the pasta when you get home. Sound good? Of course, if you don’t have moose meat, you can always substitute ground beef.

I know many Indigenous people and northerners who hunt or have someone who hunts for them. I had the good fortune last year to be given some moose meat from a friend. I learned a lot from him about the best way to cook the meat and make sure it is safe to eat.

The First Nations Traditional Foods Fact Sheets from the First Nations Health Authority are a great resource on traditional foods such as moose. They provide nutritional information as well as traditional harvesting and food use. Moose meat is an excellent source of protein and B vitamins (riboflavin and niacin), and a good source of iron. It’s also low in saturated fat compared to modern domestic animals like beef.

I’ll admit that at first, my daughters and I were hesitant to try moose meat because we had not had it before. But after a few meals, we found it hard to go back to beef! Moose meat is a healthy and delicious northern food. I hope you enjoy winter and this great tasting crock pot moose meat spaghetti!

Crock pot moose spaghetti

Serves 4

Ingredients

  • 500 g ground moose meat
  • 2 tbsp oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1- 28 oz can of tomato sauce
  • 1- 6 oz can of tomato paste
  • 1 tsp dried basil
  • 2 tsp dried oregano
  • Other vegetables such as mushrooms or zucchini (optional)
  • 1 package spaghetti or other pasta noodles

Instructions

  1. Fry the ground moose meat in a frying pan with the oil until fully cooked. Put into crock pot.
  2. Add the rest of the ingredients except the noodles. Cook on high for 4 hours or low for 8 hours.
  3. When you are ready to eat, in separate pot, boil water, add the noodles, and cook as per the package directions. Drain. Serve with the sauce on top.

Serving suggestion:

  • If you like, you can garnish with parmesan cheese and serve with a tossed salad. A dessert such as frozen berries is a nice addition.
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: Give your comfort food a boost!

Plate of macaroni and cheese

Mac & cheese is easy to make from scratch and, with a few tweaks, you can amp up the nutrition and taste!

The snow has been falling and the days are getting shorter. Yes, winter has arrived in northern B.C.! These chilly evenings have me turning to soups, stews, and hearty comfort foods.

Comfort foods often get a bad rap when it comes to nutrition. We often think of comfort foods as being heavy, rich, and lacking in the vegetable department. But there isn’t any good reason they have to be this way. Most classic comfort foods can be easily modified to boost their nutrition and still be warm and satisfying enough for even the coldest winter night.

Mac & cheese is probably one of my favourite comfort food meals to make at home. Not only is it an easy dish to make from scratch, but with only a few little tweaks, you can amp up the nutrition and taste:

  • It’s easy enough to switch out regular macaroni for whole grain pasta to add some extra fibre to your meal.
  • Using an old or aged cheddar allows you to use less cheese while keeping that cheesy flavour.
  • And I always add some vegetables to my mac & cheese to make it a complete meal.

Some great vegetable choices include:

  • steamed cauliflower or broccoli
  • frozen peas or corn
  • sautéed mushrooms
  • puréed butternut squash
  • dark leafy greens, like spinach or kale

Here, I’ve used baby kale in my favourite mac & cheese recipe because it has a more mild flavour than regular kale and it requires less prep. If baby kale isn’t available, you can easily substitute chopped fresh, frozen, or canned kale instead.

Casserole dish with mac & cheese

Marianne’s recipe calls for kale, but cauliflower, broccoli, peas, corn, mushrooms, or squash are all great mac & cheese additions!

Oh Kale Yeah! Mac & Cheese

Recipe from Evergreen Eats

Serves 4-6

Ingredients

  • 3 cups whole grain pasta (such as macaroni, rotini, or penne)
  • 4 tbsp butter
  • 4 tbsp all-purpose flour
  • 2 cups milk
  • 1 cup shredded old cheddar (the older the better!)
  • 1 tbsp grainy mustard
  • 1 tsp Worcestershire sauce
  • salt & pepper to taste
  • 4 cups of baby kale, packed
  • 1/2 cup herb and garlic croutons, crushed

Instructions

  1. Preheat oven to 375 F.
  2. Cook pasta per package directions, until al dente.
  3. While pasta is cooking, melt butter in a large saucepan over medium heat. Add flour, stir and cook for 1 minute, without browning.
  4. Lower the heat, and gradually whisk in milk. Stir until bubbles form around the edges, and sauce thickens. Do not boil.
  5. Stir in cheddar cheese, mustard, and Worcestershire sauce. Add salt and pepper to taste. Keep warm over low heat until pasta is cooked.
  6. Drain pasta, and add it to the cheese sauce, along with the baby kale. Stir until combined and kale has wilted slightly. Transfer to baking dish, and top with crushed croutons.
  7. Bake for 15-20 minutes, until top is crispy and golden brown.

Notes:

  • No croutons? No problem! You can use breadcrumbs, panko, or even crushed crackers or a few potato chips.
  • As the cheese, mustard, and Worcestershire sauce are all salty, taste your sauce before adding any extra salt – you might find you don’t need it!
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: Lentils

Lentil health and nutrition infographic

Lentils, health, and nutrition

As the cold weather moves in, it’s so satisfying to warm up with a bowl of something hot. Chilies, soups, and stews are a staple for many families and can be a great source of nutrition if done right. By pairing the veggies of your choice with a source of protein and fibre, you can have a complete meal ready and on the table in no time at all!

In a past blog post, I spoke about my love for the Oh She Glows food blog. I recently made their Glowing Spiced Lentil Soup and was not disappointed!

This soup is a great example of a hearty, delicious, complete meal that contains no meat; in fact, it contains no animal products at all! Going “meatless” for one or two meals a week is a great way to challenge yourself and your family to explore new flavours and try new recipes. Reducing consumption of meat, red meat in particular, may also lower your risk of developing heart disease and certain cancers.

Lentils are one of my favourite meatless sources of protein. One serving (100g) of lentils contains the same amount of protein as one serving of steak (26g), but with only 1.5g of fat (the steak has 18g), 18g of fibre, and half of your daily recommendation of folate and iron! If you’re hooked on lentils after trying this Glowing Spiced Lentil Soup, head on over to lentils.ca for more recipes and lentil-related nutrition tips.

Red lentils

Lentils are a great meatless source of protein!

Glowing Spiced Lentil Soup

From: Oh She Glows

Ingredients

  • 1 1/2 tbsp extra-virgin olive oil
  • 2 cups (280 g) diced onion (1 medium/large)
  • 2 large garlic cloves, minced
  • 2 tsp ground turmeric
  • 1 1/2 tsp ground cumin
  • 1/2 tsp cinnamon
  • 1/4 tsp ground cardamom
  • 1 (15 oz/398 ml) can diced tomatoes, with juices
  • 1 (15 oz/398 ml) can full-fat coconut milk
  • 3/4 cup (140 g) uncooked red lentils, rinsed and drained
  • 3 1/2 cups (875 ml) low-sodium vegetable broth
  • 1/2 tsp fine sea salt, or to taste
  • Freshly ground black pepper, to taste
  • Red pepper flakes or cayenne pepper, to taste (for a kick of heat!)
  • 1 (5 oz/140 g) package baby spinach
  • 2 tsp fresh lime juice, or more to taste

Instructions

  1. In a large pot, add the oil, onion, and garlic. Add a pinch of salt, stir, and sauté over medium heat for 4-5 minutes until the onion softens.
  2. Stir in the turmeric, cumin, cinnamon, and cardamom until combined. Continue cooking for about 1 minute, until fragrant.
  3. Add the diced tomatoes (with juices), entire can of coconut milk, red lentils, broth, salt, and plenty of pepper. Add red pepper flakes or cayenne, if desired, to taste. Stir to combine. Increase heat to high and bring to a low boil.
  4. Once it boils, reduce the heat to medium-high, and simmer, uncovered, for about 18 to 22 minutes, until the lentils are fluffy and tender.
  5. Turn off the heat and stir in the spinach until wilted. Add the lime juice to taste. Taste and add more salt and pepper, if desired. Ladle into bowls and serve with toasted bread and lime wedges.
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: Making vegetables the star of your supper

Roasted cauliflower with sauce and herbs on top

Cauliflower is covered in spices, roasted, and topped with sauce, cilantro, and pistachios in registered dietitian Erin’s recipe – making it the true star of dinner and a standalone vegetarian main dish, too!

Vegetables are often thought of last when planning a meal. Sometimes, they are dragged out of the depths of the freezer and cooked to death with no flavours added. With that approach, it’s no wonder many people don’t enjoy their vegetables! Well, I think it’s time to get creative and bring vegetables to the forefront at meal time!

Cauliflower is one of my favourite vegetables, among my other favourites in the Brassica family like cabbage, broccoli, and kale. For some, these can cause a bit of unwanted gas, but they have many health benefits to outweigh the cons like fibre to keep you regular and vitamins, minerals, and antioxidants to prevent against certain types of cancer. For more health info on the Brassica family, check out Marianne’s blog post on brussels sprouts.

When the temperature starts to drop, I crave warm meals with warm spices like cinnamon and chili. This recipe draws on the warm flavours of Morocco, with a vibrant kick from lemon and cilantro. It can be served as a side (like I usually do) with toned-down lemony fish or chicken, or can be featured as a vegetarian main dish. This recipe is adapted from one I recently saw in the fall edition of the Ricardo magazine.

How can you get creative and make vegetables the star of your supper this week?

Moroccan whole roasted cauliflower

Ingredients

  • 1 head cauliflower, leaves removed. Keep the cauliflower whole.
  • 1 tbsp Moroccan spice blend (I buy this as a blend, but it usually has cumin, cinnamon, chili, ginger, coriander, and allspice if you want to make your own)
  • 1 tbsp olive oil
  • Salt to taste
  • ¼ cup tahini
  • ¼ cup hot water (may need more depending on how thick the tahini is)
  • 1 lemon, juice and zest
  • 1 garlic clove, minced
  • ½ cup pistachios, chopped
  • ¼ cup cilantro, chopped

Instructions

  1. Preheat oven to 400C.
  2. In a large pot, steam the cauliflower until a knife inserts easily. When finished, place cauliflower on a parchment lined tray.
  3. Mix together the spice blend, olive oil, and salt. Pour evenly over cauliflower.
  4. Roast cauliflower until golden brown on top.
  5. While the cauliflower is roasting, mix together tahini, hot water, lemon juice and zest, and garlic. This should be a thick but pourable sauce. You may need to add more hot water if it is too thick.
  6. Drizzle tahini over cauliflower. Top with cilantro and pistachios.
  7. Cut into slices (like a cake) and serve!
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: A quick and tasty fall meal (spinach & white bean soup)

Soup

A quick and healthy fall meal that makes for great lunch leftovers, too! Add spinach and white bean soup to your menu this week!

Looking for a quick and tasty meal to whip up this fall? This spinach and white bean soup is a personal favourite of mine simply because it is quick to prepare and makes for easy lunches throughout the week. Also, it’s delicious!

Kidney beans are a healthy and cost effective way to add extra protein into your diet. Just remember to rinse off canned beans under water first to remove the excess salt. Add in all the extra veggies and you are left with a fibre- and protein-packed meal that will leave you feeling full and satisfied.

This recipe calls for orzo, which is a small pasta similar in shape to rice. It can easily be substituted for any other small pasta (or quinoa) that you might have in your kitchen.

Spinach & white bean soup

Adapted from Damn Delicious

Serves 4-6

Ingredients

  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 celery stalks, diced
  • 2 carrots, diced
  • 4 garlic cloves, minced
  • 1 cup chopped fresh spinach (or 1/2 cup frozen)
  • 6 cups low sodium chicken stock
  • 1 can (15 oz) white kidney beans, drained & rinsed
  • 1 can (28 oz) diced tomatoes
  • ½ cup uncooked orzo pasta
  • 2 tsp dried thyme
  • 2 tsp dried basil
  • 2 bay leaves
  • Salt and pepper to taste

Instructions

  1. Heat olive oil in a large pot over medium heat. Add onions, celery, and carrots and cook until soft (approximately 5 minutes). Add in garlic and stir one minute longer.
  2. Add in chicken stock, tomatoes, and herbs (thyme, basil, and bay leaves). Bring to a boil.
  3. Stir in orzo. Reduce heat and simmer until orzo is tender (approximately 10 minutes).
  4. Stir in kidney beans and spinach. Cook until spinach is wilted. Remove bay leaves before serving and add salt and pepper to taste.

Enjoy!

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: Have you tried leeks?

Leeks on a cutting board

Have you tried leeks? They are a great addition to soups, casseroles, scrambled eggs, and more!

Two weeks ago, we marked the official arrival of fall! Yes, summer is over, but there is still a ton of delicious seasonal produce to be had. Some of my favourites are squash, pumpkins, carrots, apples, potatoes, and brussels sprouts.

One new food I’ve been experimenting with in my garden this year is the leek. Leeks grow really well in our rainy Terrace climate. Have you ever tried a leek? Leeks are the milder cousin of the onion and garlic and look like oversized green onions. They are found in most grocery stores but you can also grow them in your own backyard! The white and light green parts are typically what you use in recipes, but the dark green tops make a great stock.

Preparing & cleaning leeks

When I first got my leeks, I honestly had no idea how to prepare them! It turns out that leeks need to be cleaned properly, because dirt often gets trapped in between the layers. Here is a short and simple video on how to clean your leek. One trick is to rinse the leeks downward, which prevents dirt from washing back up into the leek.

Leeks are extremely nutritious, and, most importantly, they are super tasty!

Here are some ways to cook with leeks:

  • Include in your favourite stir-fry
  • Scrambled eggs with leeks
  • Add to any soup (leeks are a great addition!)
  • Add into mashed potatoes or potato salad
  • Add into casseroles or rice dishes
  • Stuff fish with leeks sautéed in butter or oil

Or, you can try this flavourful leek and potato soup to warm you up on those chilly fall days.

Soup in a bowl

A classic potato and leek soup is a great addition to your fall menu!

Classic Potato Leek Soup

Adapted from Dairy Goodness.

Ingredients

  • 1 tbsp butter
  • 3 leeks, white and light green parts only, thinly sliced
  • 2 stalks celery, thinly sliced
  • 3 large yellow-fleshed potatoes, peeled and diced
  • 2 cups low-sodium vegetable or chicken broth (I only had regular, so I just skipped adding any extra salt)
  • 1 cup water
  • 1.5 cups milk
  • Salt and pepper, to taste
  • 2 tbsp lemon juice

Instructions

  1. In a pot, melt butter or oil over medium heat.
  2. Add leeks, celery, salt, and pepper and cook, stirring often, for 5 minutes or until leeks are tender.
  3. Add potatoes, broth, and 1 cup water. Cover and bring to a boil. Reduce heat to medium-low and boil gently, covered, for 15 min or until potatoes are soft. Remove from heat.
  4. Stir in milk. Heat over medium heat, stirring often, just until steaming (do not let boil).
  5. Stir in lemon juice and season to taste with salt and pepper.
Emilia Moulechkova

About Emilia Moulechkova

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

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