Healthy Living in the North

Foodie Friday: Tropical overnight oats

Ingredients for the overnight oats recipe and a bowl of it with the ingredients combined.

Get the day started on the right foot with this easy and tasty breakfast!

As we transition into the warmer summer months, I notice that my food choices change with the rising temperature and that I begin craving my typical summer breakfast choices. Gone are the mornings where all I want is a steaming bowl of oatmeal.

With the change in seasons, many of us see a change in our eating habits. Summer is BBQ season and a time for cool, refreshing dishes that get us away from the stove and into the sunshine. If you aren’t careful, summer can bring with it less balanced meals. Here’s a recipe to get your day started off right, with a refreshing and balanced breakfast!

I also serve this dish warm in winter months. In the warm version,  I cook the first four ingredients on the stove top and use everything else as garnish. The cool, summer version below comes together in minutes, making for a quick grab and go breakfast in the morning! Whichever version you prefer, this a great breakfast choice that packs the fibre and protein to get you through till lunch!

Tropical overnight oats:
Serves 1


  • 1/3 cup instant oats or Muesli
  • ½ diced banana
  • 2/3 cup coconut milk or Greek yogurt
  • ½ tsp vanilla
  • 2 tbsp pineapple tidbits or diced pineapple
  • 1 tbsp shredded coconut
  • Garnish to your liking (brown sugar, maple syrup, honey, nuts, chia seeds, etc.)


  1. Mix all ingredients together in a Mason jar or Tupperware container the night before. It will be ready to eat by morning!
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!


Foodie Friday: Can’t beat beets!

Marianne's vibrant pink dilly beet hummus

A delicious snack at home or a great contribution to appie night!

It’s amazing how our tastes evolve throughout our lives. Foods that we once swore would never cross our lips suddenly become our favourites. Sometimes it just takes an “aha moment.” That’s what happened to me when I was eight years old and “starving” on a train-ride from Edmonton to Vancouver: the first thing served from the dining car was salad and I realized it actually tasted okay.  Other times we just gradually find ourselves enjoying different flavours and textures without even realizing it. Even as adults we can still learn to love new foods.

Such was my experience with a farmers’ market staple – the beet. Honestly, I can’t even remember tasting one as a kid (which seems impossible for someone with Russian grandparents). If you’d asked me back then if I liked them, I would have scrunched my face up and said, “no way!” I remember being in Australia, living with a family there, and they served beetroot with everything. I thought they were crazy. Yet somewhere along the way, my curiosity got the best of me. I gave them a go, and now I can honestly say I love them.

Freshly picked beats.

Beets: underrated and versatile.

Beets are a pretty awesome food. They are an excellent source of folate, and a good source of potassium and fibre. They grow locally and are hearty enough to store throughout the winter. Plus, beets give us that much needed pop of colour when most of our veggie options are rather drab (potatoes, turnips, and cabbage, I’m looking at you). Beets have a ton of culinary uses: you can roast them, boil them, pickle them, or eat them raw. You can use them to make soups, top a salad, or as a garnish on your favourite sandwich. They even have a natural sweetness that works in desserts. In fact, red velvet cake was originally coloured with beets!

One of my favourite ways to introduce people to beets is a Dilly Beet Hummus. It’s a great way to pair something familiar with something new. Plus it is the most amazing shade of magenta – it will liven up any party!

Dilly beet humus on a cracker

Time for a taste!

Dilly Beet Hummus
Makes approx. 2 cups


  • 1 can (19 oz or 540 mL) chickpeas, rinsed
  • 2/3 cup cooked beets (cook your own, or use canned)
  • 1 large clove garlic, chopped
  • 3 tbsp olive oil
  • 2 tbsp tahini
  • juice of 1 lemon
  • 1/3 – 1/2 cup fresh dill
  • sea salt & pepper to taste
  • 1/4 – 1/3 cup water


1. Combine all ingredients, except water, in a food processor and blend until combined. Add water until desired consistency is reached. Allow to sit for several hours before serving to let flavours meld.

Recipe from: French Fries to Flax Seeds (my food blog!)

So tell me – do you love beets? What are some of your favourite ways to prepare them?

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.