Healthy Living in the North

Eating well at work: what Northern Health staff have to say

Have you ever tried to make a lifestyle change, say tweaking your eating habits, and it didn’t quite work out? My past efforts have taught me that success is more likely to happen when you consider what is needed to make “the healthy choice the easy choice”. I find that different strategies are needed for home, work, and fun.

In recognition of October’s Healthy Workplace Month, I asked a few work colleagues throughout the region to share with me what makes it possible to eat well at work. Here’s what I learned:

 Planning at home can support easy access to your preferred food

I have a morning routine that includes packing a lunch. I also try eat away from my desk. It’s important for me to take a break.”

“I typically bring a week of snacks with me on Monday to save time and take the guess work out of snack planning. Some of my favourites are whole fruit, cut up veggies, homemade muffins or cookies, oatmeal packs, yogurt, cheese cubes, and boiled eggs.”

Supportive work colleagues and spaces make a difference

We plan potlucks a few times a year, with a focus on balancing out dishes to include all four food groups – and we always leave room for dessert!”

“I appreciate that we have a space at work where we can eat together. I really enjoy spending social time with work colleagues catching up, sharing food and recipes, laughing and relaxing.”

“It’s great that we have access to a kitchen to safely store and prepare lunches. It means I am not stuck eating sandwiches every day!”

“We’ve changed the culture at our worksite so that our staff room isn’t the “dumping ground” for people’s unwanted sweets. Years ago, there would be bags and bags of leftover Halloween candy, boxes of Christmas chocolates, or Valentine and Easter treats on the communal table – it was hard to not eat it when it was sitting there. Some days I’d feel sick from eating so much candy. It’s better now because if I want a seasonal treat, I can bring my own or accept one if it’s offered.”

Tasty, healthy, options that anyone will love!

 Management support, whether through policy, resources, or events, really shows that my workplace values my health

Twice a year, our managers host social events for all staff — one is a bbq and the other is a luncheon. There is always a great variety of food.”

“It’s great that we have approachable dietitians at our workplace. I like that they have a flexible approach to what healthy eating is, and they make me feel good about my food choices.”

“My team lead tries to follow the Eat Smart, Meet Smart guidelines when planning our team meetings. This means we have more healthy options to choose from, and we’re more likely to have a fruit bowl instead of a box of doughnuts at meetings these days!”

As you can see, there is a variety of strategies that people feel make healthy eating easier at work. For some additional thinking, check out Marianne’s blog about Workplace celebrations:  More than just food and Beth’s blog about Eating smart at work.

I’d love to hear how your workplace makes it easier for you to eat well!

Flo Sheppard

About Flo Sheppard

Flo has a dual role with Northern Health—she is the NW population health team lead and a regional population health dietitian with a lead in 0 – 6 nutrition. In the latter role, she is passionate about the value of supporting children to develop eating competence through regular family meals and planned snacks. Working full-time and managing a busy home life of extracurricular and volunteer activities can challenge Flo's commitment and practice of family meals but flexibility, conviction, planning and creativity help!

Share

Foodie Friday: “As Easy as Pie” Fruit Crisp

What an exciting month! Not only did we welcome spring, but dietitians across the north helped us celebrate Nutrition Month by sharing lots of great healthy eating tips and recipes. I have been inspired to eat more mindfully, pack a lunch to work, and even try a new Foodie Friday recipe from the blog!

In honour of the last day of Nutrition Month, I wanted to share one of my favourite dessert recipes.

I love homemade pie, but it can be a chore to make, even for the most experienced baker. The saying “as easy as pie” surely speaks to the experience of eating pie, not baking it! Enter fruit crisp. Fruit crisp has everything I want in a pie and more: warm, gooey fruit filling; a hint of cinnamon; and a crisp oat topping with the benefit of whole grains. It’s comfort food in every way.

Unlike pie, this fruit crisp recipe is quick and easy. It took me under ten minutes to make and most of the prep involved chopping fruit. Using pre-cut fruit or berries would speed it up even more! If you are a rookie baker like me, you will also be happy to know that this recipe is virtually fool-proof. This means you don’t need to worry about carefully measuring out ingredients, mixing (but not over-mixing), rolling (but not too much)! It’s one of those recipes that you can confidently just throw together.

So how does fruit crisp stack up nutritionally? Well, when you make your own desserts, you are more likely to use real foods from Canada’s Food Guide. Fruit, dairy, nuts, and whole grains can all be featured in a variety of different ways. Think homemade chocolate pudding with slices of banana, fruit muffins made with whole-wheat flour, and hearty oatmeal cookies with applesauce, dried fruit, and nuts. Plus, baking is fun and can be a great way to spend quality family time together! For more delicious and nutritious recipes, consider checking out the dessert section at Cookspiration.com.

For this particular crisp, I used apples and frozen mixed berries, but pears, peaches, rhubarb, strawberries, blueberries, or any other type of berry would work well, too. It’s an easy way to use up fruit from the freezer in the winter and spring, or to showcase seasonal fruit in the summer and fall.

fruit crisp, bowl

This fruit crisp is quick and “as easy as pie” to make.

“As Easy as Pie” Fruit Crisp

Adapted from Cookspiration.com

Ingredients:

For the filling:

  • 7 cups fruit (I used apples and frozen mixed berries)
  • ¼ cup sugar
  • 2 tbsp flour
  • 2 tsp cinnamon

For the topping:

  • 2 cups rolled oats
  • ½ cup packed brown sugar
  • 2 tsp cinnamon
  • ½ cup soft margarine or butter

Directions:

Preheat oven to 350F (180C).

  1. In a large bowl, combine fruit, sugar, flour, and cinnamon until coated.
  2. In a small bowl, combine sugar, flour, and cinnamon. Add to fruit and toss to mix.
  3. For the topping, combine rolled oats, sugar, and cinnamon. With 2 knives, cut in margarine or butter until mixture is crumbly.
  4. Sprinkle oat mixture over fruit.
  5. Bake for 55 minutes until mixture is bubbly (or you can microwave at 100% power for 15 minutes)

Serve hot or cold. Leftovers make a quick and tasty snack the next day!

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!

Share

Are “picky eaters” just “eaters in training”?: Tips to help build kids’ food acceptance skills

Child eating a cherry

Kids are often unsure about new or unfamiliar food. With time and practice, they can learn to eat a variety of foods.

It’s lunch time. You prepare a meal and sit down to eat with your kid(s). They eat all of the [food x] but leave [food y] completely untouched. What’s the deal? Is it always going to be like this? Why can’t they just eat a bit of everything? How do kids go from here (“rejecting” certain foods) to there (accepting a wide variety of foods)?

Come on a little trip with me!

Imagine you take a trip to an unfamiliar place. Somebody presents you with bread, cheese, and a bowl of … green, lumpy, semi-solid something. They gesture for you to eat it. You hesitate. You feel anxious. You don’t know what this is – you certainly don’t feel like eating it!

Stay on this trip with me. Imagine now that you eventually learned to like that green, lumpy, semi-solid something, and now you even look forward to when it might be served again! Whaaaat? How could it be? How did you come to accept, and even like, that food?

It could look like this:

First, you looked to see that other people were actually eating it. But you looked at the “semi-solid something” and decided that you were not yet ready to try it. The next week, it was offered again, and now it was a little less scary. Maybe you poked at it with your spoon. Later, you gave it a sniff. Then, you stuck your finger in it. Maybe someone told you what was in the dish. Maybe you had the opportunity to see it being prepared, and you even got to help. Eventually, you put a little in your mouth but then spit it into a napkin. You decided it was tasty, and that you wanted a little more of this … broccoli soup or green jello or guacamole or whatever this dish is in your mind.

Back to reality. Think of a time when you learned to like a new food. What helped you to learn?

Kids are often unsure about new or unfamiliar food. With time and practice, they can learn to eat a variety of foods. We can help to make this learning process feel safe.

Here are some things to try to support your kids to learn to eat a variety of foods:

  • Make the same meal or snack for everyone. Sit and eat together. Seeing others eat a food is a great way to learn about it.
  • Offer new foods with familiar foods. If they are not yet comfortable with one food, kids can eat from the other items at that meal or snack.
  • Serve new foods over and over, without pressure or praise. Kids may need to see a food 15 to 20 times before they decide to eat it.
  • Be honest about what you are serving. Kids need to experience foods in order to learn.
  • Teach your kids to politely turn down food they aren’t yet ready to eat.
  • Respect tiny tummies. Serve a small amount to start and allow seconds. Kids’ hunger and appetite change from day to day, meal to meal.
  • Involve kids in growing and cooking food, and in packing their lunch.
  • Praise kids on their table manners, not on how much or what they eat.
  • Expect that in time your “eater in training” will learn to accept a variety of food. They will learn at their own pace.

For more information, see: Coaching Kids to Become Good Eaters and The Picky Eater.

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.

Share

Love your lentils!

Between the busyness of internship and a limited student budget, I’m always on the hunt for simple and affordable recipes. I often find that I turn to lentils since they can be used in so many recipes – both in addition to meat or as a meat substitute.

Why lentils?

Lentils come in a wide variety of colours including green, red, orange, yellow, brown, and black. They are mild in flavour, ranging from sweet to earthy. This variety allows them to be used in many dishes. Dry lentils store well in a cupboard or pantry, so you can buy them in bulk.

Lentils are great because they are a hearty and cheap source of protein, fibre, folate, and iron.

Speaking of iron, it is important to have good sources of iron in our diets every day. In our bodies, iron carries oxygen through the blood. Not getting enough can leave you feeling tired and cranky.

How your body uses iron

  • Iron from meat, fish, and poultry is easily absorbed.
  • Iron from other sources (eggs, beans, lentils, nuts, seeds, and tofu) is not as easily absorbed, but pairing these foods with foods rich in vitamin C helps the body absorb more of the iron.
  • If you don’t eat much (or any) meat, it is important to regularly eat a variety of plant-based sources of iron, such as lentils.

Basic lentil cooking

I find it helps to have a simple recipe for cooking lentils. That way, I can cook a big batch and add them to different meals. Cooked lentils can be refrigerated for 3-5 days. They also freeze well.

Cooking time for lentils ranges from 20-45 minutes, depending on the type. Check the lentil package for specific instructions, but the general process is:

  • Add lentils and water (use a 2:1 ratio; so for 1 cup of lentils, add 2 cups of water). Bring to a boil, reduce heat and simmer, uncovered, until soft.
  • Remove from heat and strain

How to use lentils

Lentil soup in a bowl

Lentils are great because they are versatile, hearty, and a cheap source of protein, fibre, folate, and iron! Try them in Laurel’s simple lentil soup!

Laurel’s simple lentil soup

Serves 6

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 2 cloves garlic, chopped
  • 28 ounce can whole tomatoes, with juices
  • 2 sweet potatoes, peeled and cut into ½ inch pieces
  • 1 bunch kale, thick stems removed and leaves cut into small strips
  • ¾ cup red lentils (uncooked)
  • 1 tablespoon thyme
  • Salt and black pepper to taste
  • Dash of soy sauce
  • Dash of chili flakes
  • Grated Parmesan cheese (optional)

Instructions

  1. Heat the oil in a large saucepan over medium heat. Add onions and cook, stirring occasionally, until they begin to soften, 3-4 minutes. Add garlic and tomatoes. Cook, stirring occasionally, for 5 minutes.
  2. Add 6 cups water and bring to a boil. Stir in the sweet potatoes, kale, lentils, and thyme. Simmer until the lentils are tender, 25 to 30 minutes. Add salt, pepper, soy sauce, and chili flakes to taste.
  3. Spoon into bowls. If desired, top with the Parmesan cheese.

(Northern Health Dietitians love lentil soup. For more recipes, see here and here and here)

Laurel Burton

About Laurel Burton

Laurel is a dietetic intern with Northern Health. She wanted her internship to be a rich learning experience, but also an adventure, so she decided to move to beautiful northern B.C. to learn and explore. Laurel 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. When she’s not working, you can find her cooking, swimming, hiking, or camping.

Share

2nd annual Dietitians Day pro tips!

Group photo

Northern Health dietitians from Haida Gwaii to Fort St. John gather together!

With Nutrition Month in full swing, it’s time to celebrate the people who bring credible, evidence-based nutrition information to the public: today is Dietitians Day!

Registered dietitians (RDs) are university-trained food and nutrition experts who work in a variety of settings like health care, the community, with business, and in private practice. We translate scientific research into practical solutions for individuals, families, and communities. We love to share our tips on healthy eating while celebrating the social and cultural roles that food plays in our lives!

Did you know that registered dietitians are the only regulated nutrition professionals in British Columbia? This means we are accountable to our regulatory college (College of Dietitians of BC), where we are required to follow professional codes of conduct and ensure our training is kept up to date. The regulatory college is there to protect the public and is your point of contact if you have questions or concerns around an RD’s conduct.

In what is quickly becoming a yearly tradition for Dietitians Day at Northern Health, I’ve once again reached out to my fellow Northern Health dietitians (and a few of our dietetic interns) to share their “Pro Tips” for Nutrition Month. Check them out below and if you are hungry for more, be sure to follow Northern Health on Twitter for nutrition information all month long. Happy Dietitians Day!

What’s your Dietitians Day pro tip?

  • Emilia (Terrace): Enjoy family meals often. People who eat together, eat better!
  • Kelly (dietetic intern, Prince George): Try roasting your veggies. It’s an easy way to bring out their natural sweetness!
  • Lise (Terrace): Jazz up your water! Try cucumber, berries, or mint. Kids can help too!
  • Emilia (Terrace): Make your own take-out. Try pizza or taco night & let everyone pick their own veggie toppings!
  • Marianne (Prince George): Be passionate about food. Grow, cook, or taste something new!
  • Flo (Terrace): Diets don’t work. Eat & enjoy a variety of foods for health & pleasure.
  • Laurel (dietetic intern, Terrace): All foods fit! Eat for your physical, mental, and spiritual health.
  • Tamara (Prince George): Get the kids involved. Let them choose a new recipe & make it together.
  • Olivia (Prince George): Bored with plain water? Try flavoured herbal teas – they are good hot or cold!
  • Flo (Terrace): Behaviour determines health, not weight. Eat intuitively, move joyfully & love your body today.
  • Darcie (Prince George): Dietitians are passionate about food & nutrition! We help translate nutrition science for everyday life.
  • Marianne (Prince George): Enjoy regular meals & snacks. Feed yourself – provide, don’t deprive!

Looking for more information on registered dietitians? Check out Dietitians of Canada.

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.

Share

Foodie Friday: Celebrating Pack Your Lunch Day!

Did you pack your lunch today? You are in good company – today, March 10th, is National Pack Your Lunch Day! We all look forward to our lunch break – a time to rest and get refreshed for the rest of the day ahead of us. But how often do you spend most of your break time starving, waiting in line to purchase food because you didn’t have time to pack a lunch?

Find more delicious and nutritious recipes like this on Cookspiration.com!

Let’s weigh the pros and cons of packing a healthy lunch (for work or for travel!):

Pros:

  • Healthier: more likely to meet nutrient needs with less fat, sugar, and sodium
  • Less costly and less time spent waiting for food
  • Able to sit and enjoy your meal for 20 minutes and can still have 10 minutes to go on a refreshing walk before it’s time to go back to work

Cons: 

  • Takes planning and time to prep your lunch
  • May not have the right containers or enough variety of food at home
  • Bored of packing the same lunch all the time

Packing a lunch does not have to be a daunting task, but it does take planning! If I can get a head start on packing lunches the day before, then the morning, and day, runs much smoother.

I usually pack 2-3 snacks such as yogurt, homemade muffin, and a fruit. I’ll also pack a healthy balanced meal that includes at least 3 food groups. The easiest choice for me is to pack leftovers from dinner the night before or I may grab something like:

  • A homemade soup (like something I might have frozen a couple months ago) with 3-4 rye crisp breads and 2 tbsp natural peanut butter or sliced cheese
  • Mixed green salad with leftover salmon fillet or a small can of salmon/tuna with chopped peppers, cucumbers and sprinkled with pumpkin seeds and whole grain toast and peanut butter.

In celebration of Nutrition Month, I have decided to share one the featured recipes on CookspirationSpiced Yogurt Chicken Tikka. Making this for dinner means I can enjoy leftovers for lunch.

This recipe provides four food groups in one meal. The recipe is also:

  • High in protein
  • High in vegetables including nutritious red peppers, tomatoes, and green vegetables
  • Has anti-inflammatory properties thanks to the spices

Adding one can of chick peas will help increase the high soluble fibre content in addition to the brown rice! With recipes like this, every day can easily be National Pack Your Lunch Day!

Editor’s note: Cookspiration was created by the Dietitians of Canada to inspire everyone to cook any time, day or night! Recipe ideas are served up to suit your mood and what you’re doing based on the time and day. Check out the website or the app!

Melanie Chapple

About Melanie Chapple

Melanie works as a clinical dietitian in Primary health care in Fort St. John. After completing her dietetic internship in Vancouver, she fulfilled her desire to move up north in 2006 because of the rich opportunity to gain experience working in all practice settings as a full-time dietitian. Melanie has a passion for food and nutrition, specifically baking, eating healthy snacks and sharing recipes with her clients and coworkers. In her spare time, you may see Melanie cycling through the Peace region, walking, or pulling her kids on a sled during the six months of snow.

Share

Nutrition Month: What are the ingredients for trustworthy nutrition facts?

apple, orange, lime, red pepper

Is the nutrition information you read online trustworthy?

Did you know that at least half of Canadians get their nutrition information from sources on the internet? Whether you are looking for information on picky eating, digestive issues, or managing a chronic condition like diabetes, it’s important to know that the information you are getting is credible and evidenced-based.

There’s a lot of nutrition information available out there, but let’s face it – not everything we read online is true. So how can we find nutrition information we can trust?

March is Nutrition Month, and registered dietitians from Northern Health (and across the country!) are ready to share their tips for healthy eating – and to help Northerners separate nutrition fact from fiction.

Here are 5 questions you can ask to help determine if the nutrition information you are reading online is trustworthy:

  • Is the website promoting a quick fix or a miracle cure?
  • Is the website trying to sell me something instead of providing education?
  • Are the website authors qualified to give nutrition information? (Tip – registered dietitians are the only regulated nutrition professionals in BC)
  • Is the information derived from personal opinion rather than scientific evidence?
  • Do the facts on the website sound too good to be true?

If you answer “yes” to most of these questions, that information might not be reliable. Which means it would be best to take a pass!

Fortunately in B.C., everyone can access credible nutrition information from registered dietitians at HealthLinkBC. You can speak directly to a dietitian Monday to Friday, 9 a.m. to 5 p.m. by calling 8-1-1, or you can email a dietitian any time of day by visiting healthlinkbc.ca/healthy-eating.

You can also get nutrition tips and delicious healthy recipes from local dietitians on the Northern Health blog (blog.northernhealth.ca) every #FoodieFriday, during Nutrition Month, and all year long!

This article was adapted from materials found on the Dietitians of Canada Nutrition Month website: nutritionmonth2017.ca.

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.

Share

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.

Share

Foodie Friday: Make your own take-out!

Pizza

Pizza can be a well-balanced meal – include whole grain dough, lots of veggies, your favourite protein, and skim-milk mozzarella and you’ll have all 4 food groups!

It’s Nutrition Month and this year, we’re Taking a 100 Meal Journey. It’s all about making small changes and sticking with them one meal at a time.

Maybe you’ve decided to eat more vegetables, make a weekly meal plan, or cook from scratch more often. Well, I’ve got a great way to help you stay on track for all 3 of those healthy eating goals! When I plan dinners for the week, I like to designate one night as “Make Your Own Take-Out” night.

We all have our own favourite take-out options – it could be burgers, tacos, pizza, or fish n’ chips. But, let’s face it, these aren’t always the most nutritious choices we can make. Take-out foods are often higher in salt and fat, are made with refined grain products, and tend to be sparse on the vegetables. Sure, they are convenient, especially on busy weeknights. And as a once-in-a-while treat, they aren’t so bad. But when take-out dinners become a regular habit, they can impact not only our health, but also take a toll on our wallets.

Baked pizza

Bake your pizza on a baking sheet or, for a crispy pizza crust, invest in a pizza stone!

Instead of swearing off your favourite take-out foods, why not try making some of them at home? That way, you can control the ingredients and portion sizes, and save a little money while you’re at it. Pizza is one of my favourite “Make Your Own Take-Out” meals to make. Give it a try! It’s a great way to increase your whole grain and vegetable intake. You can keep it traditional or get creative with your vegetable toppings – use up whatever you have on hand. We’ve discovered that corn, cabbage, and even sweet potato make tasty toppings! Bonus: it’s also a fun meal to make with the family! Try making mini pizzas and letting everyone choose their own toppings.

Below is my go-to pizza dough recipe. It’s super easy to make, incorporates whole grain flour, and you can make it ahead of time. Keep a batch in the freezer and you’ll have dough ready for a quick weeknight meal.

Big-Batch Whole Wheat Pizza Dough

Recipe adapted from Dietitians of Canada

Makes enough for two 12-15 inch (30-38 cm) pizza crusts

Ingredients

  • 2 packages (7 g each) active dry yeast
  • 2 cups whole wheat flour
  • 1 cup all-purpose flour
  • ½ tsp salt
  • ½ tsp granulated sugar
  • 1½ cups lukewarm water
  • ½ tsp olive oil
Pizza slice

Once you’ve topped your pizza, bake in the oven at 400 C for 15 minutes for the perfect at home pizza.

Instructions

  1. In the bowl of a stand mixer, combine yeast, whole wheat flour, all-purpose flour, salt, and sugar. Attach dough hook and mixer bowl to mixer. With mixer running on low speed, gradually add water; knead until dough is smooth and elastic, about 10 minutes. (You can also knead the dough by hand, or even use a food processor)
  2. Turn off mixer, and pour oil down side of bowl. Set to low speed for 15 seconds to coat inside of bowl and cover dough lightly with oil. Remove mixer bowl and cover loosely with plastic wrap.
  3. Let rise in a warm, draft-free place until doubled in size, about 2 hours.
  4. Punch down dough and cut in half to make two balls. Place each ball in an airtight freezer bag and freeze for up to 3 months, or roll out for immediate usage.
  5. To roll out, place dough ball on a floured work surface and form into a circle. Roll out until dough reaches 12 to 15 inches (30 to 38 cm) diameter.

Tip: Try adding dried or fresh herbs to the pizza dough to give it even more pizazz! Basil, parsley, oregano, and rosemary are all great options!

Once you’ve topped your pizza, bake in the oven at 400 C for 15 minutes for the perfect at-home pizza.

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.

Share

Nutrition Month Week 4: Try something new!

Pink beet hummus

Healthy eating can be creative and delicious! For Nutrition Month, try something new, like dilly beet hummus!

So far this Nutrition Month, dietitians Marianne and Rebecca have shared some great tips on:

They also collected a great list of pro tips from 10 of their colleagues.

Now, for week 4 of Nutrition Month, it’s all about trying something new! If you think healthy eating is bland, think again! Nutrition Month is a great time to get creative, try new flavours and foods, and refresh your recipes.

Here are some more tips that Marianne & Rebecca shared with me:

Perk up your menu with tantalizing recipes.

Sometimes your menu just needs a little inspiration. With recipes this good, you’ll want to get cooking right now!

Instead of take out tonight, make your own quick and tasty meals.

Relying on take out? Does your mealtime routine need reviving? Skip take out and bring back kitchen fun by switching up how you cook and serve supper.

  • Cook create-it-yourself meals with your kids. Try a family taco, fajita, salad bar. With everyone helping, meal prep is easy.
  • Make your own pizzas in minutes. Top whole grain flat breads with tomato sauce, flavourful cheese and leftover roasted veggies. Yum!
  • Sandwiches for supper? Sure! Use whole grain buns, hummus or leftover roasted chicken or beef and a slice of cheese and then pile on the veggies.

For more healthy cooking ideas, visit the Dietitians of Canada.


These tips are adapted from the Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month and join other Canadians on a 100 Meal Journey at nutritionmonth2016.ca.

Vince Terstappen

About Vince Terstappen

Vince Terstappen is a Project Assistant with the health promotions team at Northern Health. He has an undergraduate and graduate degree in the area of community health and is passionate about upstream population health issues. Born and raised in Calgary, Vince lived, studied, and worked in Saskatoon, Victoria, and Vancouver before moving to Vanderhoof in 2012. When not cooking or baking, he enjoys speedskating, gardening, playing soccer, attending local community events, and Skyping with his old community health classmates who are scattered across the world. Vince works with Northern Health program areas to share healthy living stories and tips through the blog and moderates all comments for the Northern Health Matters blog. (Vince no longer works with Northern Health, we wish him all the best.)

Share