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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Foodie Friday: Easy fish on the campfire

A campfire on a beach can be the perfect place to make a quick, delicious summer meal.

A campfire is a great way to make a quick, delicious summer meal.

During the summer, meal prep time is often lost to outdoor activities and enjoying the sunshine. I like to call this season a time for “casual dining.” I aim for simple meals with minimal prep/cook time so I can get out of the kitchen and make good use of the warm weather. It’s even better when I can incorporate the meal making into my summer activities!

As many people do, I enjoy spending time at the lake on the weekends. Preparing supper without having to leave the beach is ideal for me. This recipe is quick, easy and delicious- and can be cooked right at the campfire, maximizing your fun in the sun!

Foil Packet Fish and Veggies

Ingredients:

  • 4 white fish filets
  • 2 bell peppers, sliced
  • 1 cup sliced mushrooms
  • 1 large zucchini, sliced
  • 1-2 tsp seasoning (I use Mrs. Dash; however, any blend will work – get creative!)
  • 1 tbsp butter
  • Note: Remember you’ll also need aluminum foil!

Directions:

  1. Slice vegetables thinly.
  2. Thaw and rinse fish filets.
  3. Tear off two pieces of aluminum foil twice as long as the filets and lay on top of each other.
  4. Grease the inside of the aluminum foil with butter where the fish will be placed.
  5. Place one fish filet in the middle of your aluminum foil and sprinkle with seasoning.
  6. Pile ¼ of the vegetables of top of the fish.
  7. Bring the ends of the foil together and seal shut.
  8. Do this for the rest of the fish filets.
  9. Cook on hot coals for 12 minutes each side.
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!

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