Healthy Living in the North

Making it easy: the rule of “fave five”

healthy eating; food; recipe

Simple ingredients for simple (and fast) suppers!

Planning to eat healthy is always a good goal, but many of us don’t have the time or desire to be spending hours in the kitchen every day preparing a healthy meal from scratch. Recipes can call for a long list of ingredients, many of which we may not have on hand in the pantry or fridge, and require time for preparation, such as washing, chopping, grating, soaking, mincing, etc. Without planning in advance, these meals can be challenging to pull off. Having a few go-to recipes that can be made in a hurry is an easy solution for when you’re in a pinch!

When we think quick and easy food, we typically think of convenience or fast foods. Convenience meals and fast food are typically prepackaged, processed and often high in sodium, fat and calories. Making meals at home lets you control what ingredients you use, make healthy substitutions, and be flexible with the recipe depending on what is available. This can mean a delicious and nutritious meal that you can feel good about!

Making a meal with five ingredients or less cuts down on time spent on planning, purchasing and food preparation. Using simple ingredients that are often in our kitchen, meal making can be quick, easy and healthy!

To get you started, I’m sharing with you a personal favourite of mine: Spinach and Feta Frittata (adapted from a recipe from the Dietitians of Canada).

Makes 10 servings

  • 1 package (10 oz/300 g) fresh or frozen chopped spinach, thawed and drained
  • 1½ cups cubed peeled potatoes
  • 8 eggs
  • 1/2 cup 1% milk
  • 1 cup feta cheese

-Preheat oven to 400°F (200°C).

-Spread in potatoes and spinach in 13- by 9-inch (33 by 23 cm) glass baking dish, lightly greased.

-In a bowl, whisk together eggs and milk. Pour over vegetables and stir gently to distribute. Sprinkle evenly with feta.

-Bake in preheated oven for 35 to 40 minutes or until eggs are set.

Food fact: Spinach is an excellent source of vitamin A, vitamin K, folate and calcium! Find new ways to include this nutritional powerhouse in your diet regularly. Add it to soups, casseroles, pasta sauces, smoothies and salads.

Do you have any “fave five” recipes?

Rilla Reardon

About Rilla Reardon

Rilla is a Registered Dietitian working for Northern Health since 2013. Rilla moved to northern BC from the east coast to continue developing her skills as a dietitian in a clinical setting while enjoying all that the north has to offer. Outside of work, she can be found experimenting in the kitchen or navigating the trails around Prince George with her dog, Henry. Rilla channels her passion for nutrition into practice, inspiring others to nourish their bodies, minds and souls with delicious and healthy food!

Share