Healthy Living in the North

Feeding our babies: at what age can we start offering solid foods?

The question

As a mom, I know it can be hard to get straight answers to parenting questions. Websites and discussion boards offer so many conflicting opinions (right?). Even professional recommendations sometime vary. This can be confusing… and frustrating!

baby eating solid foods in high chair

At six months, my daughter let us know she was ready for solids. Here she is eating little bits of soft stew meat as her first food!

As a dietitian, I also know people have a LOT of questions about feeding their babies. Here’s an important one: “When is the ‘right’ time to start offering solid food?”

The recommendation

Northern Health supports the following recommendations from World Health Organization, Health Canada, Canadian Pediatric Society, Dietitians of Canada, Breastfeeding Committee for Canada, and Perinatal Services BC:

  • Infants are exclusively breastfed for the first six months of life
  • With continued breastfeeding, complementary solid foods and other fluids are introduced around the age of six months of life
  • Continued breastfeeding is recommended for up to two years and beyond

Well, now that’s a mouthful! Let’s simplify that:

“Breastmilk is the only food a baby needs for the first six months. After that, keep breastfeeding and offer nutritious foods, too.”

The details

Since there are some variations in when babies are ready to eat food, we see the language of starting foods at about six months of age. Some babies will be ready for food a few weeks earlier than six months, some a few weeks later. Your baby will give you signs, not just that they are interested in food, but also that they are developmentally ready. Your baby may be ready for solids if they can:

  • Sit up, unsupported
  • Open their mouth for food
  • Turn their head when they are full

Our daughter let us know when she was ready, which, for her, was just before six months (I have proud mama pictures of her eating little bits of soft stew meat as her first food. So cute!).

More questions

“Don’t some people say, ‘Food before one is just for fun’?”

Red flag! This phrase is concerning because we know how important food is for babies, starting at about six months. One big reason is the increased need for iron at this age. Other reasons include involving babies in family meals and supporting the development of their eating and food acceptance skills.

“What about children at risk for food allergies?”

You may have seen some media stories about the prevention of peanut allergy, where “four-to-six months” is sometimes mentioned. To clarify, the majority of families (98-99%) can introduce peanuts, at home, when baby is about six months old (for more information about safely introducing peanuts and other common food allergens, see Reducing Risk of Food Allergy in your Baby). For a baby with egg allergy or severe eczema (this is not common), their doctor can help make an individualized plan that may involve testing for peanut allergy before introducing peanut-containing foods.

Want up-to-date information on first foods for babies? Check out the following resources:

Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace "for a year." More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.'s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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Foodie Friday: garden harvest time

We’re a week into September which means fall is around the corner! I love the changing of one season to another, but I enjoy fall the most of all the four seasons. I love the fresh, crisp air that comes with the cooler temperatures, and watching the foliage change from green to yellow to orange. I love browsing the craft/artisan fairs on weekends while sipping on hot lattes or apple cider. I look forward to pulling out all my scarves and getting to wear cozy layers once again. I’m excited already… can you tell??

Another perk to fall is getting to harvest (and eat!) the produce from the garden. I don’t have a greenhouse, so I only plant after the last frost each year and often can’t enjoy a lot of my vegetables until late August/early September. And despite having a degree in agriculture, I’m actually kind of terrible at growing plants. This year, I was more diligent with watering, fertilizing, and weeding and it’s paid off. We’ve ended up with some beautiful vegetables like rainbow carrots, zucchini, cabbage, beans, tomatoes, and beets (that are nearly half the size of my 3-year old’s head!).

Garden harvest time this year meant lots of cabbage thanks to this early varietal!

This year, I planted an early variety of cabbage that I bought at my local greenhouse, Hunniford Gardens, and we had huge heads of cabbage ready in July. Needless to say, we’ve been eating a lot of cabbage around here for the past six weeks, making my Ukrainian ancestors very happy. I’ve also found myself coming back to the recipe I’m sharing today: refrigerator coleslaw- my go-to recipe for cabbage. I don’t know the original source, as it’s a hand written recipe from my Great Aunt, but I think many versions exist out there. It’s great for feeding a crowd and keeps for at least a week in the fridge. Whether you’ve grown your own cabbage or not this year, I encourage you to give it a try!

Refrigerator coleslaw (Source: My Great Aunt via my Mother)

Ingredients:

  • 1 kg shredded cabbage (about 1 small head)
  • 5-6 large carrots, shredded
  • 1 ½ cups of celery, chopped
  • 1 large onion, chopped
  • ½ cup white sugar

Dressing:

  • 2/3 cup vegetable oil
  • 1/3 cup white sugar
  • 2/3 cup white vinegar
  • 2 teaspoons salt
  • ½ teaspoon celery seeds

Instructions:

  1. Mix together in bowl and sprinkle with sugar. Let stand while making the dressing.
  2. Bring dressing ingredients to a boil. Pour over vegetable mixture. Mix well. Store in refrigerator.
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: Waste not, want not! A simple guide to making the most of your garden harvest

Do you have more carrot tops than you know what to do with? Try using them in a tasty pesto (see recipe below)!

This will be my fourth year to reap the benefits of a backyard garden and I feel like I’m really starting to get the hang of things out there! This year I’ve noticed myself becoming somewhat fixated on the amount of garden waste I have (which also makes me wonder if I’m slowly turning into my mother!). In past years I just tossed my surplus into the compost pile without a second thought, but this year I find myself wondering if there is a way to salvage some of that waste from the heap. As my garden output kicks into high gear, I’m going to need a plan to help me minimize the waste this year; I hope it will help you reduce yours as well.

Step 1: Identify a surplus

I don’t know about the rest of you gardeners out there, but I’m drowning in carrot tops and beet greens. How I never knew that carrot tops were edible (and tasty) is beyond me, so I set out to use some of those up.

There are a few ways you can deal with a surplus, depending on what you’ve got. Did you plant more green beans than you can reasonably eat? Are your strawberries taking over your fridge shelves? Was your yield of tomatoes far beyond your expectations? The first step to reducing your waste is identifying what you’ve got.

Step 2: Come up with a plan

Is there any question the internet can’t answer?! Once you know what you want to use up, a good google search should yield you a number of solutions to deal with your surplus. One solution I loved and will definitely do next year, is succession planting. I can’t eat two rows of radishes all at once, so next year I’m going to plant a second row two weeks later. Here are some suggestions that you can use now:

  • Blanche and freeze vegetables such as peas, green beans, and beets.
  • Shred zucchini and freeze for muffins and breads.
  • Make a tomato sauce or try your hand at sundried tomatoes.
  • Use up herbs or carrot greens in a pesto (see recipe below!).
  • Thinly slice greens (beet greens, kale, etc.) and toss into salads or freeze for smoothies.
  • Can, pickle, or preserve fruits or vegetables.

Step 3: Tackle!

One of the most challenging parts of this equation is finding the extra time to spend in the kitchen. Make sure your plan fits into your time budget – if you’ve only got 30 minutes you probably don’t want to tackle pickling beets, but might be able to whip up a quick pesto with a food processor. Consider getting a group of friends together for a ‘canning’ or ‘freezing’ party to make the work go quicker.

grilled shrimp and pesto

Try this pesto drizzled over grilled shrimp or use it to dress up a salad or sandwich!

Step 4: Enjoy the fruits (or vegetables) of your labour.

I’ve included the recipe I used for a carrot top pesto; it’s adapted from the Food Network. I drizzled it over some grilled shrimp but it would also be great mixed into a salad dressing or as a sandwich topping or even plopped on to a nice bowl of soup.

Carrot Top Pesto

Ingredients:

  • 1 cup packed carrot leaves
  • ½ cup packed parsley leaves
  • ¼ cup roasted cashews or pine nuts
  • 1 clove garlic
  • ½ cup extra virgin olive oil
  • ¼ cup parmesan cheese
  • Kosher salt, to taste

Instructions:

  • Pulse the carrot leaves, parsley leaves, nuts and garlic in a food processor until coarsely chopped.
  • Slowly pour the olive oil in with the machine running to form a paste.
  • Pulse in the parmesan and kosher salt.
  • Store in an airtight container for 1-2 weeks, or in the freezer for up to 6 months.
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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Healthy School Fundraisers: A win-win for schools and families!

This summer, we want to know what wellness means to you! Share a  photo, story, drawing, or video explaining what wellness means to you for a chance to win a grand prize! To inspire you, we’ve featured regular wellness content on the Northern Health Matters blog all summer long!


With the new school year fast approaching, back-to-school fundraising season will soon be underway. Whether it’s to purchase new equipment or pay for a trip, fundraisers are a reality of school life.

How do you feel about school fundraisers? Based on my conversations with parents and teachers, responses run the gamut from enthusiasm and pride to disapproval and dread. While fundraisers can be a great way to enrich students’ learning experiences, there are also some concerns. Many fundraisers rely on the sales of highly processed, less nutritious foods such as chocolate bars and cookies. This sends confusing messages to kids and is at odds with many individuals’ and schools’ goals around healthy eating.

So how do we fundraise for our schools while honouring our commitment to creating healthy school environments? Fundraisers can be a great opportunity to promote healthy eating while raising money at the same time! Many BC schools have found that healthy food and non-food fundraisers can be just as (if not more) profitable.

students sorting produce

The Fresh to You Fundraiser is offered by the BC School Fruit and Vegetable Program. Students sell bundles of seasonal local produce and make a guaranteed 40% profit. Win-win!

Here are a few creative fundraising ideas that have worked well in other schools:

  • Healthier bake sales
  • School-made cookbooks or calendars
  • Art walks featuring student or other local artwork
  • Healthy community dinners
  • Seedling sales – try growing them in your own classroom!
  • Christmas family portraits

Here’s another great idea: students selling bundles of seasonal and local fruits and vegetables to friends and family, while making a guaranteed 40% profit. I’m talking about the Fresh to You Fundraiser offered by the BC School Fruit and Vegetable Program! Last year I bought a bundle from a friend’s daughter who was doing the fundraiser in Terrace. I got a variety of local produce, all while supporting students and BC farmers. It’s a win-win!

Does this sound like something your school might be interested in trying? For more information, as well as recipes featuring products from the bundles, visit the Fresh to You Fundraiser website. Online applications for this year’s Fresh to You Fundraiser will be accepted until September 22, 2017.

Show your commitment to creating healthy school spaces by being the next school fundraiser champion! For healthier fundraiser ideas, tips and recipes, consider checking out the following resources:

Has your school planned a healthy school fundraiser? How did it go? Get others inspired and share your success stories in the comments below.

 

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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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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Foodie Friday: Beat the heat-take the cooking outdoors!

I have yet to travel to the southern United States, but it is definitely on my list of top 10 places I’d like to visit. My husband’s grandparents are American and I’ve heard wonderful stories of the culture and food from their travels throughout the south. The closest I’ve gotten to experience southern cooking was a trip to visit my husband’s late grandfather in West Virginia where we got to attend an outdoor potluck complete with fried chicken and cornbread (so delicious!).

One traditional southern dish I hope to experience one day (in true fashion) is a shrimp or crawfish boil. Shrimp and/or crawfish, along with baby potatoes, corn and sausage, are boiled with seasonings, drained, and then the entire contents of the pot are dumped onto the centre of a paper-covered table for all to pick away at and enjoy. Sounds like my kind of meal (although I may not want to be on cleanup duty that day)!

corn shrimp foil packet

Cooking up a shrimp boil-style foil packet on the BBQ is a great way to beat the heat!

With the recent heat wave we’ve had in the north, I’ve been looking for new recipes to throw on my BBQ, since I try to avoid using our stove when temperatures rise about 25 degrees. To my delight, I came across a post on Damn Delicious for a modified shrimp boil made in foil and cooked on the BBQ. After doing a bit of reading about traditional shrimp boils, I made a couple of modifications to the original recipe by using Old Bay seasoning instead of Cajun (although you could use both) and adding garlic and onion for extra flavour.

If you’re trying to watch your salt intake, you can omit the sausage (or eat only a couple of slices) and stick to Cajun seasoning (which should be lower in salt than Old Bay depending on the brand). Lastly, I added green beans to amp up the veggie content.

You can find the recipe here:
Shrimp Boil Foil Packets (as seen on Damn Delicious)

Don’t have a BBQ? No problem! The foil packets could be baked in the oven at 425F for 15 minutes. They could also be cooked over a wood fire (on top of a grill).

What are some of your favorite BBQ recipes?

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: Dealing with food hypersensitivities 

Many people avoid a food due to a food hypersensitivity (this includes both food allergies and food intolerances). I am one of those people and maybe you are too!  It can be very frustrating to feel ill after eating. The pain, exhaustion, and physical toll of a reaction can lead to sick days at work and missed social events. Here are a few strategies to help you stay ahead of your food hypersensitivity:

  1. Read every food label: Get in the habit of reading labels three times—once at the grocery store, once when you’re putting the food away at home, and then when you use the food. Remember, companies can change their ingredients at any time, so don’t assume a food that was safe last week is still safe this week.
  2. Plan ahead: Having a food hypersensitivity can mean that you need to cook from scratch more often; processed foods tend to include the most common food hypersensitivities. Cook double portions and freeze leftovers so you have quick meals available when time or energy is wanting.
  3. Ask a lot of questions: Don’t be shy—when you eat out, phone ahead to see if the restaurant can accommodate food allergies and intolerances. When you’re at the restaurant, keep asking questions about how the food is prepared. Is there a possibility that your food has been cross-contaminated in the preparation area? For example, if you order french fries, were they deep fried in the same oil as the breaded fish? If you’re intolerant to wheat or gluten you’ll react when you eat the french fries.
  4. Become informed: This is likely the most important aspect of living well with a food hypersensitivity. Check out these resources:
    • Food Allergy Canada: this website contains important information especially for those with anaphylactic reactions to food.
    • Health Canada: You’ll find handouts on the 10 most common food allergies: eggs, milk, soy, peanuts, tree nuts, wheat and other cereal grains containing gluten, seafood, sulphites, sesame, and mustard. Did you know that casein is a part of milk, and those with egg sensitivities need to avoid albumin? These handouts help you learn the many different names of common food hypersensitivities.
    • Health Link Allergy Dietitian: Did you know that you can call 8-1-1 or email HealthLinkBC to connect with an allergy dietitian? You could also ask your family doctor for a referral to a local dietitian. A dietitian will have access to more helpful resources and be able to get answers to your questions.

What if I can’t figure out my food hypersensitivity?

There are no definitive tests to diagnosis food allergies or food intolerances. The best way to figure out food hypersensitivities is to eliminate the suspect food or foods for a period of 4-6 weeks to see if symptoms improve. This is a difficult task: it involves keeping detailed food records, and a symptom diary to track possible food reactions. There are many people who can’t figure out which foods are bothering them and they spend years avoiding more and more foods. Food is part of life, celebration, and enjoyment; when we can’t freely eat most foods, life can become very stressful and isolating. If this is you, consider reaching out to gain support and learn how to add foods back into your diet. As allergy dietitian Wendy Busse says, “We sometimes have to move beyond the search for a cure or perfect diet.”

Today’s recipe is a happy combination of sweet, chocolaty flavours which avoid the top 10 food allergens. Enjoy!

Thumbprint cookies (adapted from Food Allergy Recipe Box)

chocolate thumbprint cookies

These chocolaty cookies have an ingredient list free from the top 10 food allergens.

Yield:  35-40 cookies

Ingredients

Instructions

  1. Pre-heat oven to 350C
  2. Combine No nut butter, vanilla, applesauce, and sugar in a microwave safe bowl and heat in microwave for 30–40 seconds until mixture is creamy and soft.
  3. In a second bowl combine dry ingredients: rice flour, baking powder, and salt. Stir with a fork until all ingredients are well mixed.
  4. Slowly add dry ingredients to the wet mixture. Mix with a fork or your hands until you can form a cookie dough and no dry flour remains.  If mixture is still dry mix in 1–3 tablespoons of water.
  5. Line a cookie sheet with parchment paper or lightly grease with oil. Roll dough into tablespoon sized balls and place on cookie sheet.
  6. Finally, place a chocolate chip on top of each cookie and bake in the oven for 10-12 minutes.

Note: The approximate cost is $6.50 for the whole recipe.  Special flour, No nut butter, and allergen-free chocolate are pricey, but still less expensive than store-bought allergen-free cookies.

Judy April

About Judy April

Judy works in Dawson Creek at the Dawson Creek and District Hospital as a dietitian. A true northerner, she grew up just 75 km away in Fort St. John. Judy loves gardening herbs because of the great aroma they bring to her home and the meals cooked there. She even brings the herbs indoors to flourish on her windowsills in the winter.

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Foodie Friday: More than Just a Pot of Soup

As kids, my sister and I spent many a summer day at my grandparents’ house in East Vancouver. We did all sorts of fun things – I remember lots of cards games with grandma, walks to the corner store and grocery shopping trips (turns out I’ve always loved grocery shopping), and helping out in my grandpa’s small but impressive backyard garden (he even had two rows of corn!). Sometimes my two cousins would also be there, which meant endless hours of make believe games, and our annual trip to the PNE for a day filled with rides (and a little cotton candy). But I think my best memories from those summer days came from time spent in the kitchen.

little girl sitting on grandpa's lap

Sitting on my Grandpa Bloudoff’s lap as a child.

My Grandma and Grandpa Bloudoff were of Doukhobor heritage, and this was reflected in many of the delicious foods they would make with us when we visited. We would set up assembly lines to stuff and pinch together homemade perogies, or help mix up the fruit filling for our favourite Russian fruit tarts. But one of my absolute favourite dishes was the borscht my grandparents made. As a kid, I can’t tell you why I loved it – it was just a vegetable soup. It was one of my favourite things to eat when I was at their house and I was so happy when we were sent home with jars of soup to eat later.

Fast forward to my early 20’s, when I decided I wanted to learn how to make this borscht. I had realized their borscht was different – it was tomato based, and didn’t include beets like many other borscht recipes I had seen. I needed to know their secrets! My grandpa didn’t have a recipe written down, so I convinced him we needed to spend an afternoon together where he cooked and I documented all of the ingredients and steps involved. Not only did I learn the recipe, but we also had the opportunity to reconnect as adults- all because of a pot of soup.

Both of my grandparents have since passed, and I’m so grateful to be able to look back on moments like these. Food really is that great connector of culture, relationships, and family. Now when I dig into a big bowl of my grandpa’s borscht, it not only fills my belly with hearty nourishment, but it fills me with family memories and makes me smile.

Grandpa’s Doukhobor Borscht (recipe from EvergreenEats.com)

bowl of borscht

One of my favourite dishes growing up was the borscht my grandparents made.

Makes 10 – 12 servings

Ingredients:

  • 6 cups water
  • 3 large potatoes, peeled and cubed
  • 3 stalks celery, chopped
  • 3 carrots, peeled and chopped
  • 1 cup green peas (fresh, frozen, or canned)
  • 796 mL (28 oz) can diced tomatoes
  • 2 large onions, diced
  • 1 small head cabbage, shredded or thinly sliced
  • 6 tbsp butter, divided
  • 1/3 – 1/2 cup fresh dill
  • salt & pepper to taste
  • sour cream or heavy cream, for serving (optional)

Directions:

  1. In a large soup pot or Dutch oven, cover the potatoes with the water. Bring to a boil, reduce heat to medium, and cook until just tender.
  2. Transfer the cooked potatoes to a large bowl with a slotted spoon, leaving the cooking water in the pot. Mash the potatoes with 2 tbsp butter and 1/3 of the canned tomatoes.
  3. Turn the heat on the pot up to medium-high. Add the celery, carrots, peas, 1/2 the onions, 1/2 the cabbage, 1/2 the potato/tomato mixture, and 1/2 of the remaining tomatoes to the pot. Bring to a boil then reduce heat to a simmer.
  4. Heat a skillet over medium heat. Melt 2 tbsp of butter then add the remaining onions. Cook for approximately 5 minutes until translucent (do not brown them). Add the remaining potato/tomato mixture and remaining tomatoes. Cook another 5 min then add to the pot.
  5. Heat the remaining 2 tbsp of butter in the skillet, and add the remaining cabbage. Cook until soft, but do not brown, approximately 10 min. Add to the pot.
  6. Add fresh dill to the soup, season with salt & pepper to taste. Allow to simmer for 5 more minutes. Ladle into bowls and serve with a dollop of sour cream or drizzle of heavy cream if desired.

Notes: If you have other veggies hanging around your fridge or freezer, throw them in. Green beans, peppers, spinach…maybe even some beets!

 

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: Fiddleheads, a springtime treat

little boy picking fiddleheads

Fiddleheads are the tightly coiled fronds of a (delicious!) young fern

Besides the singing birds and the extra vitamin D from the sunshine, my favourite part of spring is the increased variety of locally produced fruit and vegetables that start to pop up in the grocery stores and farmers markets. By this time of year, I am aching for variety and freshness that can often only be found by buying local. To my excitement, the outdoor farmers market season has started in my community with the Prince George Farmers’ Market expanding outdoors at its downtown location as of late April. I love spending my Saturday mornings grabbing a coffee to-go and browsing the market for delicious produce, meat, eggs, and bread – yum. When does your local market open for the season?

When I was at the market in Prince George last Saturday, I noticed vendors selling bags of fiddleheads. Have you come across these where you live? A friend of mine from Vancouver first introduced me to fiddleheads several years ago and I’ve never looked back. I promptly bought two bags on Saturday and ate them later that day for dinner.

So, what is a fiddlehead?

Fiddleheads are the tightly coiled fronds of a young fern. The safest and most delicious fiddleheads come from the ostrich fern. They grow in moist, shaded areas and are only available for a few weeks in the spring. To identify the ostrich fern fiddleheads, look for ones that are growing in a crown (or cluster) low to the ground, have a deep U-shaped groove on the inside of the stem, and brown, papery scales, which should be removed before eating. Check out this video for more information on identifying and harvesting fiddleheads safely.

Using Internet Explorer? Open the video in YouTube.

What do I do with fiddleheads?

wild filddlehead

Have you come across fiddleheads in your community?

Eat them! Fiddleheads are delicious and taste a lot like asparagus. They are a good source of vitamins A and C as well as omega-3 fatty acids.

They need to be properly washed and cooked before consuming as raw fiddleheads can make you ill. To prepare fiddleheads, wash them well in several rounds of cold water and ensure the brown scales are removed (the ones I got from the market were already cleaned). Then, either boil for 15 minutes or steam for 10-12 minutes before sautéing them for an easy side dish.

Easy sautéed fiddleheads

Serves: 2-4

Ingredients:

  • 454 g-1 lb fiddleheads
  • 2-3 tbsp butter or extra-virgin olive oil
  • 1-2 garlic cloves, minced
  • Salt and pepper, to taste

Directions:

  1. Prepare fiddleheads: Rinse several times with cold water and remove any brown scales that remain. Cover with plenty of water and boil for 15 minutes (or steam for 10-12 minutes).
  2. Heat butter or olive oil in a sauté pan over medium-high heat. Add garlic and stir.
  3. Sautee fiddleheads for 4-5 minutes until heated through.
  4. Season with salt and pepper.
Tamara Grafton

About Tamara Grafton

Tamara is a registered dietitian currently working with the clinical nutrition team at UHNBC and in long term care facilities in Prince George. Originally from a small city in Saskatchewan, she now lives the rural life on a ranch with her husband and young son. She has a passion for nutrition education, healthy eating and cooking. In her downtime, she enjoys reading food blogs, keeping active, and trying out new recipes on her family and friends

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Babies, solid foods, and allergies: What do you need to know?

Are you worried that your baby might develop a food allergy? I was. A baby is at higher risk of developing an allergy if they have a parent or sibling with a food allergy, eczema, asthma or hay fever, or if the baby has severe eczema. My husband had various nut allergies when he was young, many of which he outgrew, but he still has a strong reaction to Brazil nuts. Given my husband’s history, my daughter is at higher risk of developing a food allergy.

baby eating solids

Early introduction to common food allergens may help reduce the risk of children developing allergies.

You might be a bit nervous about introducing certain foods to your baby – I was! The foods most likely to be involved in food allergies are called “common food allergens.” They are:

  • Eggs
  • Milk and milk products
  • Peanuts
  • Seafood (fish, crustaceans, and shellfish)
  • Sesame
  • Soy
  • Tree nuts (almond, Brazil nuts, cashews, pistachios, etc.)
  • Wheat

As a dietitian, I have seen the advice on introducing common food allergens change – a lot! Years ago, it was thought best to wait to offer these foods until baby was a year old, or two years old, or even older. However, research over the past 10 years has shown us that there is no benefit to waiting that long. In fact, new research, especially research on peanuts, shows that earlier introduction may actually help to reduce risk of allergies. Wow!

What does this mean for feeding your baby? The most current research supports these guidelines:

  • Start offering solid foods when your baby is about six months old.
  • Offer foods high in iron twice per day; iron is very important for babies. Examples include well-cooked meat, poultry, and fish; cooked eggs, lentils, beans, chickpeas and tofu; and peanut, tree nut, and seed butters. For more ideas, see “Pumping iron: First foods for building strong babies”.
  • Don’t wait. You can offer common food allergens when baby is ready for solids, at around six months of age.
  • Worried about allergy risk? Introduce common food allergens one at a time (other foods do not need to be introduced one at a time). In the event of an allergic reaction, symptoms often appear within minutes of eating the food, but they can also occur hours later.
  • Worried that a food caused an allergic reaction? Stop offering that food and connect with your child’s doctor for a diagnosis. You can continue to offer other new foods to your baby, including other common food allergens.

When it was time to start our baby on solid foods, I was a little nervous about things like peanut butter. I made sure to offer these foods when my husband and I were both around, and I watched my daughter for signs of a reaction. Luckily, we have not yet seen any signs of allergy, and she has now been introduced a wide variety of common food allergens.

It was helpful to know where to go for help in case we had questions. Did you know that there is a Registered Dietitian at HealthLink BC who can support families who have concerns about food allergies? They are only a phone call away – just dial 8-1-1.

Looking for more information and support? HealthLink BC’s resource “Reducing Risk of Food Allergy in Your Baby” provides additional information on introducing common food allergens to infants.

Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace "for a year." More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.'s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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