Healthy Living in the North

Foodie Friday: Keeping cool in the kitchen

I love the long days of summer when I can be outside and enjoy life without wearing a heavy coat or big furry boots. Ahhhh, beautiful, warm, sunny days! Fast forward: It’s 1 o’clock in the morning and I can’t sleep because it’s just too hot! I’ve got the fan going but I still can’t get cool. Sweat, yes; sleep, no. Sound familiar?

To keep the heat out of my home I’ve learned to close up all the windows and pull the blinds and curtains. I’ve even put a big piece of cardboard in my bedroom window frame to block the sun. It doesn’t look beautiful, but it works! Unfortunately one thing that heats up my home, more than anything, is cooking a meal on the stove or in the oven. I mentioned this at work one day and someone suggested I try using the microwave; it doesn’t create as much heat when you cook. I had never cooked a whole meal using the microwave but the weather outside told me I’d better try something different! Already the temperature in my kitchen was 24.2 C; I’ve seen temperatures of up to 27 C after I’ve finished cooking supper. Would using the microwave keep things cooler? I experimented with the recipe below.

Note: this meal was cooked in a 1200 watt microwave. Depending on the strength of your microwave you’ll need to cook the food for a longer or shorter period of time.

Very important: use microwave safe bowls and lids that let steam escape during the cooking process.

plate of veggie fried rice.

Cooking with the microwave can help lower the temperature of your home during the hot summer months.

Microwave Veggie “Fried” Rice

Serves: two

Ingredients:

  • ½ cup long grain rice
  • 1 cup water
  • Pinch of salt and pepper
  • 1 cup of frozen vegetables
  • 2-4 eggs

Rice instructions:

  1. Place rice and water in a bowl that is about three times as big as the rice/water mixture. You want to make sure the water does not boil over and the rice can double in size.
  2. Cover and cook, for three minutes on high.
  3. Allow rice to sit in the microwave for two minutes and then cook again for three minutes on high.
  4. At the end, allow the rice to sit for five minutes in the microwave.

Vegetable instructions:

  1. Add 1 cup of frozen vegetables
  2. Cover and cook for two minutes on high.
  3. Let sit for five minutes.
  4. Repeat step 1 and 2 until the vegetables are cooked to your liking.
  5. Mix in 1 teaspoon margarine or butter at the end of the cooking time.

Egg instructions:

  1. Scramble together 2-4 eggs.
  2. Season with a pitch of salt and pepper.
  3. Place in bowl and grease the bowl with a little oil.
  4. Cover and cook for one to two minutes on 80% power level.
  5. Uncover the eggs and mix them so the cooked and uncooked parts are broken up.
  6. Cook for another 30-60 seconds on 80% power level.
  7. Eggs should be cooked but if they are not cook for another 30-60 seconds.

Variations

  • Instead of rice you can make pasta in the microwave as well. Use equal amounts of pasta and water and us similar cooking times as the rice.
  • Instead of rice you can have a dinner roll or toast.
  • Instead of eggs, open up a can of salmon, tuna, lentils, or black beans and add that (cold or hot) to the rice, vegetable mix.

Temperature in the kitchen after all that cooking? 24.5 C – not bad! All in all, I’m going to use the microwave more often, especially when the temperature outside heats up. Next, I’m going to try cooking meats. I’ll let you know how that goes when I write my next post.

close up veggie fried rice.

New to microwave cooking? Check out my tips below!

Here’s a few tips for microwave cooking:

  1. Cut food into small pieces. Shred raw carrots, minced onions, and cube potatoes. The smaller the piece of food the quicker it can cook.
  2. Cook in shorter time periods and stir the food in between. Microwaves cook unevenly. Foods in the outside edge of the microwave cook faster than foods in the middle so that can make some parts of the food very hot and other parts just warm. By stirring the food every few minutes that food will cook more evenly.
  3. Foods with skins like potatoes, sweet potatoes, and sausages may explode. Make holes in the skin with a fork so the steam has a place to go. For eggs, break the yolk, or scramble the egg. If the egg is whole, cover it with water so it poaches as it cooks.
  4. Cover the foods you’re cooking but always use microwave safe containers and let air/steam escape the cover. This keeps the food moist and the food can cook more evenly.
  5. Let the food stand for five to ten minutes after cooking. For example, rice, pasta, or potatoes will continue cooking when they sit in the steam of the microwave. This is good advice for casseroles, as well. Another good reason to let the dish stand for a few minutes is that the dishes get very hot in the microwave! Make sure you use oven mitts when you take the food out of the oven.

How do you keep your place cool in the summer? What you like to cook in your microwave?  Tell us in the comments below!

Judy April

About Judy April

Judy works in Dawson Creek as a dietitian. A true northerner, she grew up just 75 km away in Fort St. John. She still wonders why the winters are so long but seems to forget when the long summer days arrive and she can go out in her garden at 10 o’clock at night without a flashlight! She’s a person who loves variety in life and at the table!

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Foodie Friday: beat the heat! No-cook summer meals

I’m not originally from northern BC, but having grown up in St. John’s, Newfoundland, I can relate to long winters, short summers, and the month we’ve renamed “June-uary” back home. Since leaving the fog behind and moving to northeastern BC, I so appreciate seeing the sunshine all year round, especially late into the summer evenings!

One thing remains the same in my two homes: the temperatures eventually climb in those short months of summer and I often hear people say “it’s too hot to cook!” Pair the heat with busy summer schedules, and many of us may turn to fast food, restaurants, and delivery, in a pinch. These choices are usually high in calories, fat, and sodium, and low in nutrients which make them a poor choice on the regular. Their ease and convenience can be appealing, but there are lots of ways to get healthy meals on the table just as quickly – without even pre-heating the oven or turning on the stove! Salads, sandwiches, and “brinner” (breakfast for dinner), have been my go-to’s for no-cook healthy eating over the years, but my favorite is the snack plate!

snack foods on a board.

A snack plate is great for little fingers and can help increase intake for smaller appetites too. It’s also a great opportunity to use up leftovers or stragglers in the fridge.

 

No matter the time of year, I truly enjoy a “snack plate” style meal. It gives me vibes of sharing tapas with friends or noshing at a party, plus the varieties in textures and flavor are so satisfying! A snack plate is also great for little fingers and can help increase intake for smaller appetites too. The snack plate can be a great opportunity to use up leftovers or stragglers in the fridge to reduce waste. To make a healthy and delicious snack plate, here’s what I’d recommend:

  • Fresh chopped veggies and fruit always make an appearance – and should fill most of the plate. Take advantage of what’s local and seasonal right now, or pull some from your freezer and quickly steam in the microwave!
  • Protein like boiled eggs, hummus, pre-cooked shrimp or meats, marinated tofu, and/or reduced fat cheese. A grocery store rotisserie chicken goes a long way as well!
  • Whole grains in the form of crackers, sliced baguette, naan bread, or even air-popped popcorn.
  • In a snack plate it’s the dips and extras that bring it all together! Add in pickles or olives, roasted nuts, spicy mustards, veggie dips, chutneys or salsas, whatever you and your family loves! Try my quick pickle recipe below.

Quick-Pickled Mixed Veggies

Ingredients:

  • ¾ cup veggies of choice, sliced thin. I use red onion, radishes, and carrot ribbons (made with a vegetable peeler)
  • 1-2 cloves garlic, peeled and smashed
  • ½ cup boiling water (from the kettle)
  • ½ cup white vinegar
  • 1 teaspoon salt
  • 1 teaspoon sugar
  • ½ tsp red chili flakes

Instructions:

  1. Dissolve the sugar and salt in the hot water and add vinegar, chili flakes, garlic and vegetables. Ensure the veggies are submerged.
  2. Cover and leave to sit at room temperature or in the fridge until the mixture is cool.
  3. Serve immediately or refrigerate up to three days.
Amelia Gallant

About Amelia Gallant

Amelia is a Primary Care Dietitian living and working in Fort St. John. Born and raised near St. John's, Newfoundland, she made her cross-country journey to northern BC in 2017 and is delighted to see comforts of home in the kindness of the people she meets and their love of the outdoors - even in the long and snowy winters. Forever a foodie, Amelia's the one at your dinner table trying to snap the perfect picture, or trying to replicate the latest food trends in her kitchen. As a dietitian, she hopes to simplify the mixed nutrition messaging and help people re-learn to enjoy their eating experience while supporting their healthy living goals.

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Down at the farm: Community Supported Agriculture

Summer is here! Amongst the many things to look forward to at this time of year is… Wednesday. Why Wednesday, you might ask? Well, this is when we take a weekly trip down to the farm and pick up our allotment of locally grown foods from the Community Supported Agriculture (CSA) project. This is the fourth year that my family and I have enthusiastically participated in the Skeena Valley CSA.

What is a CSA?

A CSA is a partnership between farmers and community members, which reduces risk to farmers and thereby supports local agriculture. Participants pay the farmer(s) in advance, providing them with the financial capital needed to plant, grow and harvest food for the season. In turn, participants enjoy local foods harvested throughout the growing sechopped rhubarb sitting on a table.ason. In our case, we receive weekly food allotments for about 20 weeks, from late May through to early October.

What food do we get from the CSA?

Every week, we are supplied with a variety of food items. In Terrace, it’s still early in the growing season, and at this time of year we tend to receive a combination of fresh produce, preserved items from the previous year, and other unique offerings. For example, a recent allotment included potatoes, jam, fresh lettuce, field flowers, lovage, lamb’s quarters, dried mint tea, eggs, raw honey and a bag of miso paste (produced by a local chef). Later in the season we will see dozens of other foods items, likely including cucumbers, tomatoes, berries, zucchini, cabbage, corn, apples and squashes.

What do we like about participating in the CSA?

There is so much I appreciate about being part of the CSA. For one, I am always impressed with the diversity of food items that we receive, and it is great exposure to what can be grown and harvested locally. Sometimes we receive foods that are unfamiliar to us: What, for example, do we do with “lamb’s quarters”? (Curious? Check out Emilia’s post about these leafy greens!)

I also like being able to dabble in seasonal food preparation. We can certainly preserve some of our CSA foods for later use, such as the rhubarb that I chopped up and fired into the freezer for future reincarnations into rhubarb muffins, rhubarb crumbles, or rhubarb iced tea (yes, it’s a thing). On the other hand, some of these items won’t keep well, so we have to be quite intentional and creative in incorporating these fresh and sometimes unfamiliar foods into our meals. Last week, I made a colourful salad with fresh lettuce, field flowers (totally edible!), and lamb’s quarters, mixed with chopped green cabbage and a miso dressing. It was crunchy and delicious!festive summer veggies and leaves in a wood bowl.

The CSA is also great for kids!

I love bringing my toddler to the farm. There are a few chickens, rabbits, and lambs on site, which is a curiosity for those of us who don’t have animals at home. More than that, however, on the farm we also get exposure to local agriculture, more than we do at the grocery store, or local farmers’ market. It’s rewarding to hear my daughter say, in relation to something we are eating, “Did this come from the farm?”

How about you? What opportunities do you and your family have to engage with the local food system? What are some of your favourite locally harvested foods?

Lise Luppens

About Lise Luppens

Lise is a registered dietitian with Northern Health's regional Population Health team, where her work focuses on nutrition in the early years. She is passionate about supporting children's innate eating capabilities and the development of lifelong eating competence. Her passion for food extends beyond her work, and her young family enjoys cooking, local foods, and lazy gardening. In her free time, you might also find her exploring beautiful northwest BC by foot, ski, kayak or kite.

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Foodie Friday: Summer hydration – Delicious thirst quenching drinks!

Summer is my season. I often joke that I was born into the wrong climate, since I really come alive in the hot summer months and play indoors during the winter. (I’m learning how to love snow!).  Here in northern BC, we don’t take our precious summer months for granted! As the days get longer and warmer, I prefer to spend most of my time outdoors. Whether it’s going for long bike rides, picnicking with friends, or spending weekends hiking the beautiful trails around Prince George, I’m out enjoying every minute of this weather!

When being active on hot sunny days, it’s important to stay hydrated. In her blog post, dietitian Carly Phinney tells us why staying hydrated is important. She suggests that we listen to our body’s cues for sensing thirst, and she explains that water is the best way to satisfy thirst. I couldn’t agree more!  Water is budget friendly, vital for our bodies, and oh so versatile!

I recently went on a hike with some friends who brought along an interesting drink that was very refreshing. It was water, but with a twist! (Stay tuned for Vash and Nick’s great summer drink recipe below). This got me thinking, what are some healthy ways to stay cool and hydrated this summer?

  • Add fruits and vegetables to your water; it’s a great way to add some excitement to a classic beverage (think: strawberries, cucumber, berries or citrus).
  • Freeze your favourite fruits and eat them as frozen snacks throughout the day. Depending on the season, I like eating frozen grapes, cherries, and berries. (For the little ones, be sure to cut those grapes in half before freezing).
  • Make your own frozen snacks and fruit pops for a refreshing munch.
  • Mash up your favourite fruits, freeze them into ice cubes, and add to cold water.

I’d like to share two recipes that I’m going to be using a lot this summer:

One of my favourite summer drinks is a classic: homemade lemonade! This lemonade recipe is lower in sugar compared to store bought varieties, and is made extra tasty by using freshly squeezed lemons!

Three people drinking a refreshing twisted water.

Enjoying Vash and Nick’s refreshing water after a sizzling hike!

Classic homemade lemonade:

  • 2 tbsp. of honey
  • 1 litre of water (regular or fizzy)
  • 4 fresh lemons, juiced (you can use a lemon juicer or your hands)
  • 1 lemon, sliced
  • A few handfuls of ice cubes (either regular ice cubes, or ones that have frozen fruit in them!)
  • Mint leaves as a garnish (optional)

Optional additions:

  • Mashed blueberries and strawberries (fresh or frozen!)
  • Sliced oranges and limes (creates a citrus medley!)

In a saucepan over medium heat, stir honey and ½ litre of water until completely dissolved. Remove from heat and let cool. In a pitcher, combine the rest of the water and lemon juice. Add in the honey mixture once cooled. Stir. Add sliced lemons, ice cubes, mint and fruits (if using). Enjoy!

The second recipe, as promised, is Vash and Nick’s delicious thirst quencher!

Man enjoying drink with a Hawaiian shirt.

There are many ways to add refreshing tastes to water. A variety of homemade lemonades can be enjoyed as part of a summer potluck.

Vash and Nick’s famous water recipe:

  • 1 cup of water (can be regular or fizzy)
  • A handful of frozen or fresh berries (whole or mashed)
  • A squeeze of lime juice (to taste)
  • A squeeze of lemon juice (to taste)
  • Vash adds chia seeds for a refreshing crunch, but this is completely optional!

Let the water sit for a minute or two (bring it with you on a walk or hike), or store in the fridge for a few hours to let it really cool down. Enjoy!

Different takes on Vash and Nick’s water:

  • Mash up strawberries and mint
  • Cut up cubes of watermelon and add basil
  • Slice lemons, limes and oranges (for a citrus twist!)
  • Add some fruit-filled ice cubes

Looking for more information on healthy drinks?

Creating some fun recipes at home can help support healthy options, and get family and friends involved. What are some ways that you stay hydrated and cool during the summer?

Laurel Burton

About Laurel Burton

Laurel works with Northern Health as a population health dietitian, with a focus on food security. She is a big proponent of taking a multi-dimensional approach to health and she is interested in the social determinants of health and how they affect overall well-being, both at the individual and population level. Laurel is a recent graduate of the UBC dietetics program, where she completed her internship with Northern Health. She has experience working with groups across the lifecycle within BC and internationally to support evidence-informed nutrition practice for the aim of optimizing health. When she is not working, Laurel enjoys cooking, hiking and travelling. She is looking forward to exploring more of the North!

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Food and Fun: Building Healthy Relationships in the Kitchen

This month, we’re celebrating Nutrition Month, and this year’s theme, “Unlock the Potential of Food.” Food offers so much, including the potential for us to discover new tastes, skills, and experiences, as well as the potential to bring us together.

little girl mixing bowl with spoon.

Cooking with kids is so much fun!

My daughter recently had her second birthday, and she’s already a budding chef! She will declare, “I want to cook,” and proceed to push a chair to the kitchen counter, ask for exactly two bowls, a big spoon, and “more spices please.” She then mixes things together, perhaps adds a little water, decants from one bowl to the other, and, yes, makes a bit of a mess.

At other times, she “helps” me with a recipe. She has stirred the dry ingredients together for apple crisp and has “beaten” eggs for homemade muffins. Of course, I help her to “help” me.

Why do I support these messy kitchen adventures? Is it because it keeps her happily occupied for a few minutes so I can get something else done? Well, yes…but I also have ulterior motives….

Children are exposed to the world of food through the role modeling, attitudes, and habits of their families, friends, caregivers, and educators. Cooking with kids can help to build a foundation for healthy relationships with food. How is this?

  • “I want to cook!” Cooking together supports positive attitudes about food and eating. Food is a pleasure, and food preparation can be fun.
  • “What’s dis, mama?” Food preparation activities help kids get familiar and comfortable with a greater variety of foods. And this, in turn, helps them to (eventually) enjoy a variety of food.
  • “Me cook!” Cooking teaches food skills. At this age, cooking with kids helps to normalize the fact that we can make tasty dishes from simple ingredients. This builds their confidence that they will eventually be able to do this too.

 The child feels independent and it’s kind of a milestone…They think: OK, if I can do this, if I can just mix this, then I can do that too. It’s baby steps towards bigger things.”

 ~ Mother*

Cooking with kids helps to build their lifelong relationship with food, and it’s also important in the “here and now.” Time in the kitchen is quality time, a way to connect, an investment in adult-child relationships. And cooking together is not only fun for the kids – it’s rewarding for adults too:

It’s something we can do together; they get excited about it and it makes me feel good.”

~ Father*

What opportunity do you have to cook with kids? Wondering where to start? Consider taking a peek at our Cooking with Kids poster to see what children of various ages are capable of doing in the kitchen. You might also enjoy kids’ cooking videos from the annual “Hands-On Cook-Off contest” (or consider submitting a video yourself!).

You can also find more inspiration on our blog:

(*Quotes from “A Hands on Approach to Family, Food and Fun”.)

Lise Luppens

About Lise Luppens

Lise is a registered dietitian with Northern Health's regional Population Health team, where her work focuses on nutrition in the early years. She is passionate about supporting children's innate eating capabilities and the development of lifelong eating competence. Her passion for food extends beyond her work, and her young family enjoys cooking, local foods, and lazy gardening. In her free time, you might also find her exploring beautiful northwest BC by foot, ski, kayak or kite.

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Foodie Friday: New Year’s resolution challenge

Just a couple more days until we ring in the New Year (how is it 2018 already?!) and some of us might already be thinking about our New Year’s resolutions. Setting goals, whether big or small, is key to achieving desired changes in our lives. Without SMART goals, we tend to get sidetracked, distracted, and lose motivation along the way.

Many of us choose health-oriented goals for the New Year. The end of one year and the beginning of another is an opportunity to reflect on your health and how you care for yourself.  This reflection may help you identify what health means to you and new ways you’d like to try to achieve better health.

There’s nothing inherently wrong with more traditional goals like wanting to move more or eat healthier. But I think it’s safe to say that after a few months, especially if the changes are too different from our normal behaviours, most of us lose our motivation to eat better and revert back to our usual ways (which may not be all that problematic to begin with!). Instead of choosing really broad goals like “eat better”, break your goals down into smaller, achievable steps that work towards your overarching goal. Here are some examples:

  • I will eat a fruit at breakfast every day this week.
  • I will bring my lunch from home four out of five days of the work week this month.
  • I will only eat out once per month for the next six months.

Healthy eating goals don’t need to only focus on what types of food we choose. What can be equally as important is improving our attitudes, behaviours and feelings about eating, such as being open to trying new foods, taking time to prepare meals and snacks, tuning in and responding to internal cues of hunger, fullness and satiety, feeling good about eating, and so on. For this upcoming year, I’d like to challenge you to think beyond goals focused solely on particular food choices, and consider adding goals that work towards mindful eating. Mindful eating is deliberately paying attention, without any judgement about the why, when, what, and how much you eat, with the goal of enjoying and feeling good about eating.  Some examples might be:

  • I will focus on the taste, texture, temperature, flavour, and pleasure of my food by removing distractions (no tv/cell phone/music) from one meal per day.
  • I will take time today to enjoy my food and notice when I feel full and satisfied. I will honour my body’s cues to finish eating.
  • I will build a routine around my evening meal (e.g. setting the table, lighting candles, saying thank you to the cook, etc.) that allows me to pause and gives permission to take time to eat.

For more tips on practicing mindful eating, visit the Centre for Mindful Eating.

Now here’s a recipe to enjoy mindfully!

Turmeric, Ginger, and Mango Smoothie

Adapted from: desireerd.com

mango tumeric ginger smoothie on counter

Ingredients:

  • ½ of a fresh mango (or generous ½ cup frozen mango)
  • 1 tsp ground turmeric
  • 1 tsp fresh ginger, finely grated
  • 1 dash black pepper
  • 1 cup milk or fortified milk alternative
  • ¼ cup cashews
  • 1-2 tsp honey
  • 1 pinch sea salt

Instructions:

  1. Blend all ingredients together.

Tip: I found the cashews didn’t quite blend up in my Magic Bullet. Unless you have a high quality blender like a Vitamix, I would suggest soaking the cashews first in warm water, then draining off the water before blending.

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

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Foodie Friday: Game On….the hunter’s twist on the classic Beef Bourguignon

Hunting season is upon us. If you asked me 10 years ago if I would be excited about a freezer full of game meat, my answer would have been a resounding “NO.”

I’m not generally a big fan of red meat and therefore my imagination regarding what to do with it was pretty limited (tacos or spaghetti anyone??). However my husband, an enthusiastic hunter, has managed to gradually increase my eagerness towards that freezer full of meat. For one thing, it’s a real cost saver not having to purchase meat at the supermarket. I estimate that I save anywhere from $500-700 per year, not to mention the health benefits. Game meat is far leaner than domesticated livestock and you don’t have to worry about hormones, steroid, or antibiotic use when harvesting your meat from the great outdoors. If you are passionate about eating local and organic, this is one way to do exactly that in the north all year round.

Beef Bourguignon or Beef Burgundy is a French stew of beef braised in red wine and beef broth and usually flavoured with herbs, garlic, pearl onions, and mushrooms. So far so good right?! For this twist on the classic I used elk because, well, I have it….lots of it. Wild game tends to be a lot drier due to the lower fat content so cooking it ‘low and slow’ can keep it from turning into an old boot.

This recipe is comfort food at its best, which is great timing as the weather turns colder. I serve mine over creamy mashed potatoes, but you could also substitute rice, quinoa, or spaghetti squash, or just serve with warm biscuits.

plate of stew on table with table settings

Wild game tends to be a lot drier due to the lower fat content so be sure to cook it ‘low and slow’.

 

Elk Burgundy

Ingredients:

  • 2 pounds elk stew meat
  • 6 slices bacon, chopped
  • 2 cups dry red wine
  • 1 cup brandy
  • 2 ½ cups low sodium beef broth
  • 2 Tbsp tomato paste
  • 1 large yellow onion, chopped
  • 4 Tbsp flour
  • 1 bay leaf
  • 3 sprigs of fresh thyme
  • 1 cup pearl onions
  • 1 lb mushrooms, sliced
  • 2 Tbsp butter
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 450°
  2. Heat Dutch oven pot over medium-high heat and cook bacon until lightly browned.
  3. Remove and drain on a paper towel. Leave bacon drippings in the pot.
  4. Sear cubed meat in bacon drippings in two batches. Remove meat and set aside.
  5. Add chopped onion and garlic and sauté until translucent.
  6. Add meat back to Dutch oven with onions. Sprinkle flour over meat and stir to coat. Place in oven, uncovered for 5 minutes. Stir meat again and return to oven for 5 more minutes.
  7. Remove from oven and reduce oven temperature to 350° Add cooked bacon, wine, brandy, tomato paste, beef broth, the bay leaf and thyme into the meat mixture. Stir to combine. Put on lid and return to oven for 2-3 hours until meat is tender.
  8. One hour prior to serving, melt butter in skillet and sauté mushrooms until browned. Add mushrooms and the pearl onions to the meat mixture and return the covered Dutch oven to the onion for the remaining hour.
  9. Remove from the oven and season with salt and pepper to taste. Remove the bay leaf and thyme sprigs and serve.

Recipe adapted from: Nevada Foodies

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: the joys of the harvest

As the days get shorter and crisper, my thoughts turn to the kitchen more.  The ground has frozen where I live, I have pulled everything from my garden and now have a bounty of root vegetables to use.  Beets have been a favorite of mine since I was a child and I’m glad that my own children seem to love them, too.

bowl of harvard beets

Harvard-style beets are a favourite of my family.

Beets are a very versatile vegetable that are relatively easy to prepare. As my fellow dietitian colleague says, “you can’t beat beets!” They have an earthy sweet taste when roasted, or a lighter taste when boiled and chopped, or pickled or grated and added to a salad.  However, one of my favorite ways to eat beets is how my mom (and her mom) used to make them as harvard beets; my own children love them this way too.  How do you like to eat your beets?

Harvard Beets  

Ingredients:

  • 2 cups diced cooked beets (canned beets work too)
  • 1/3 cup sugar
  • 3 Tbsp corn starch
  • ½ tsp salt
  • 1 cup water or beet juice if using canned beets
  • 2 Tbsp vinegar
  • 2 Tbsp margarine or butter

Instructions:

  1. Mix the sugar, corn starch and salt in a sauce pan.
  2. Add in the vinegar and water (or beet juice) and bring to a boil.
  3. Stir in the margarine.
  4. Add in the beets and cook until warm.
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: fish preservation is good for the soul

woman cutting fish

Sabrina cuts and prepares halibut

Salmon and halibut are important staples in the diet of many people in BC and continues to be a food of significance to coastal First Nations peoples. Sabrina Clifton, the Programs Manager at the Gitmaxmak’ay Prince Rupert and Port Edward Nisga’a Society is actively involved in programming that supports local Nisga’a members in preserving salmon. Sabrina has been smoking salmon and making k’ayukws (smoked & dried salmon strips) for about 25+ years.

“There are different ways that Indigenous people prepare foods for preserving. The best teachers are our Elders. For 3 years classes have been held where our Elders mentor our youth and members. We have two smoke houses at the ‘Rupert Lawn & Garden’ available to our Gitmaxmak’ay Members. I think it is very important to continue to teach how to preserve traditional foods as the seafood is ‘our back yard’. Our Elders have so much to offer us; the knowledge they have is amazing. There are always tricks and different ways of preparing. We always learn something new. There is always a lot of laughter and when preparation is all finished you get a sense of accomplishment which is good for the soul.” -Sabrina Clifton

In addition to providing opportunities for Elders to share their knowledge and skills with youth and community members, Sabrina also works with Elders 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 roe on kelp. Local First Nations cultural entertainment is a highlight of the feasts.

salted salmon filets

Salmon is an excellent source of vitamin D, which is important in keeping bones strong and protecting from arthritis and cancer.

Salmon and halibut are important sources of nutrition. They are high in protein and B vitamins. They are high in omega-3 fatty acids that help protect against strokes and heart disease. Salmon is an excellent source of vitamin D, which is important in keeping our bones strong as well as protecting us from arthritis and cancer. Fish heads have been an important source of calcium for keeping one’s bones and teeth strong. Fish head soup is one way of getting these nutrients. Canned salmon is another but be sure to mash up the bones and not take them out, as they are high in calcium!

In addition to nutritional benefits, fishing and processing fish is good for the mind, body, and spirit. These activities have been and continue to be an important part of culture, connecting families, physical activity and mental wellness!

Here’s a recipe submitted by Sabrina for Fish Hash, a traditional way of preserving salmon:

Fish Hash

  1. Layer fresh or thawed frozen salmon with coarse salt in tightly covered air tight container and store for one month in a cool (below 20 degrees) dry place to cure. Both sides of the fish should be salted. Remove skin or place skin face down.
  2. To use it, soak salmon in water over night to remove most of the salt & salty taste; by this time it is firm in texture.
  3. Crumble and mix with mashed potatoes, diced onions and oolichan grease (optional)
  4. Bake in the oven until the top is toasted.
  5. Serve fish hash with toasted seaweed (hlak’askw) on top

Note: you can also use jarred salmon, smoked black cod, or jarred smoked salmon. Salt in appropriate concentrations inhibits the growth of bacteria. Use about a quarter the weight of seafood by weight.

Resources:

First Nations Traditional Food Fact Sheets

How to preserve seafood by dry and wet salting

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: It’s Time to Celebrate!

This Foodie Friday, I want to take the time to celebrate. August is always a time of celebration in my life, since my birthday happens this month – tomorrow in fact!

August is a time of celebration for me-including my birthday!

We won’t talk about how many of those birthdays I’ve had to date – let’s just say there have been more than a few. August is also a great time to celebrate all of the local food in season here in BC. From cherries to Saskatoon berries, corn to zucchini, there is a huge variety of vegetables and fruits to suit everyone’s tastes. But this August, I also want to celebrate something a little different. Today is my  15th Foodie Friday post on the Northern Health blog, and it is also my final post as I move on to a new chapter in my life.

Foodie Friday has been an amazing series to contribute to on the Northern Health Blog. I love sharing my passion for food and cooking, and this has been a great way to reach out and share those recipes and stories. Taking a look back at my previous posts, I’ve definitely shared some of my favourite go-to recipes, including:

Just looking back on all of those makes me a little hungry. Hopefully I’ve been able to inspire you to get creating in your own kitchen, by either making one of the recipes I’ve shared, or recreating a family favourite you had forgotten about.

I did realize one thing looking back on my Foodie Friday posts – I’ve never shared a dessert recipe! Which seems crazy, because my love of cooking all started with baking and making desserts for family holiday meals. So I think it’s only fitting that this celebration post be a dessert recipe – that just so happens to use some seasonal produce that you might not expect. Happy cooking everyone!

brownies on counter

This chocolaty brownie recipe uses some seasonal produce you might not expect!

Fudgy Double Chocolate Zucchini Brownies

Makes one 8” by 12” baking pan (24 brownies)

Ingredients:

  • 2 eggs
  • 1/2 cup brown sugar
  • 1/2 cup unsweetened applesauce
  • 1 Tbsp vanilla
  • 1 cup all-purpose flour
  • 1/2 cup cocoa powder
  • 1 1/2 tsp baking soda
  • 1/4 tsp salt
  • 2 cups shredded zucchini (no need to peel)
  • 1 1/2 cup chocolate chips, divided
  • 1 cup chopped walnuts (optional)
brownies and knife on counter

Cool. Cut. Enjoy!

 

 

 

 

 

Instructions:

  1. Preheat oven to 350 degrees F. Line an 8” by 12” baking pan with parchment paper. Set aside.
  2. In a stand mixer, beat the eggs until fluffy and pale yellow.
  3. Add in the sugar, applesauce, and vanilla. Mix on low speed until combined.
  4. In a medium bowl, combine the flour, cocoa powder, baking soda, and salt. Add gradually to the wet mixture, using low speed, so you don’t have flour flying everywhere. Once combined, remove from stand mixer.
  5. Stir in zucchini, 1 cup chocolate chips, and walnuts (if using) into the batter until combined. Spread into prepared baking dish, making sure to get the batter into the corners. Sprinkle with remaining ½ cup chocolate chips.
  6. Bake for 25 – 30 minutes. The shorter time will give you a more fudgy consistency. Cool on a wire rack. Cut into squares and enjoy!

Note: If you don’t have a stand mixer, you could also using a hand mixer or just a good ol’ wooden spoon and elbow grease!

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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