Healthy Living in the North

Something old is new again! Using an Instant Pot at 80

Adele's mom standing with her Instant Pot.

Food traditions are an important part of healthy eating. Here, Adele’s mom finds the joy in modernizing her traditional baked bean recipe with her new Instant Pot!

I remember, as a child, watching my mother make baked beans in an old brown bean pot that stayed in the oven from morning until suppertime. She would soak the navy beans overnight in water and baking soda, rinse them, and then add all the ingredients into the pot to cook “low and slow” for at least 8 hours. The smell permeating through the house was fabulous and she would usually have fresh baked buns or bread to accompany them. As kids, we could hardly wait for those beans to be ready! Today, with the busy lifestyles of working families and multiple commitments, it’s difficult to prepare foods using traditional methods that are so time consuming. But now, we can have the best of both worlds, using new technology in the kitchen!

New technology makes a great gift

I got my mom an Instant Pot for Christmas because I loved mine so much and she was quite curious about it. After a couple of lessons, she felt comfortable enough to cook with it on her own and she did remind me, “I might be 80 something years old, but I’m not stupid and I have used a pressure cooker all my life!” Uh…sorry Mom. But I digress. So after trying her hand at cooking a couple of roasts using the searing function, and following my instructions to deglaze the pot to avoid the dreaded burn message, she wanted to branch out in her repertoire of Instant Pot skills.

Traditional baked beans: the Instant Pot version

I told my mom that I had made baked beans in my own Instant Pot a couple of times and that they were as good as the original version, but she seemed very skeptical that you could get the same great results in so little time. She was willing to give it a go though! Mom still insisted on soaking the beans overnight, not actually necessary for the Instant Pot, but she believes adding the baking soda helps to “de-fart” them (disclaimer: this cannot be proven!).

Here’s how we made the beans:

  • Dump beans in the pot, add water to just cover.
  • Throw in whatever other ingredients you like best in your baked beans. For us that was ketchup, onions, a bit of cut up pork, salt, pepper, a couple tablespoons of brown sugar and a squirt of hot sauce (my mom didn’t see me do that and would probably not have allowed it otherwise!). We sometimes add molasses too.
  • Put the lid on and make sure your lever is pointed towards the back (non-venting) and hit the “bean/chili” button which sets your timer for 30 minutes. If your Instant Pot doesn’t have that function, hit “pressure cook” and set the timer for 30 minutes. It takes about 10 minutes to come up to pressure, 30 minutes cooking time, and another 10 minutes on natural release.
  • After cooking, quick release the rest of the pressure and voila!

We got yummy, fully cooked, but not mushy, home baked beans that are every bit as good as those that have been baked in the old fashioned way. My dad ate three helpings, so I guess they turned out pretty good!

Lifelong learning in the kitchen

Mom and I have such fun learning new things in the kitchen together, with Dad overseeing and then critiquing our work! They are quickly becoming Instant Pot aficionados, and look forward to learning new ways to make traditional family recipes, that will save time and energy.

FYI, she still packs my lunch in a brown paper bag when I stay in Prince George for work. Sheesh!

Adele Bachand

About Adele Bachand

Adele has been in Operations Management for over 15 years. Prior to starting her career as a Long Term Care Manager, she was a Human Resources Management Professional in a variety of industries including retail, tourism, finance, and manufacturing. She is professionally educated and trained in the human resources field, and has a Bachelor of Administration and Management Certificates from Seneca College of Applied Arts and Technology. She continues to improve her education and skills through a variety of methods including communications and team building through the BC Patient Safety Quality Council. Adele has completed the Core Linx Leadership program with Northern Health and the Patient Safety Officer training program through Healthcare Canada. Currently she has taken on a one-year relief position in Population and Preventive Public Health as the Regional Manager for Healthy Settings. This is providing her with a significant challenge learning about Healthy Communities, Healthy Schools and upstream thinking! One of Adele’s goals is to help provide our patients, residents, family, and community members with the safest care possible, while honouring their participation in person and family-centred care. She is also an advocate for mentoring and challenging staff to reach their full professional potential. Adele’s personal interests include gardening, her two dogs, and just about any kind of crafting where she can be creative! She has also become a fan of the adventures of side-by-side rides in the back woods of Quesnel.

Share

Nutritious and delicious Easter traditions

Child picking up coloured eggs.

Include non-food items in your Easter baskets and egg hunts to add variety this year! Items like stickers, colouring books, or stuffed animals can make great gifts, or include items that will get you and your family physically active like skipping ropes, hula hoops, or passes to the local pool or skating rink.

As a registered dietitian, I get asked questions on a daily basis about food and nutrition. Easter – filled with celebrations, Easter egg hunts, family, and friends – is often a time of sharing traditions, which often involves food. Holiday meals have great potential to be both nutritious and delicious!

A meal of ham or turkey, vegetables, buns or stuffing, and dessert has a good chance of having 3-4 food groups from Canada’s Food Guide, making it a nutritionally balanced meal.

There many ways to make your Easter meal even more nutritious, such as:

  • offering sweet potatoes or yams, as well as potatoes;
  • including colourful veggies, like carrots, brussel sprouts, and beets;
  • serving up something green like asparagus or a simple green leafy salad;
  • choosing whole wheat bread for your stuffing, and adding cranberries or chopped apples, walnuts, and finely chopped carrots and celery; and
  • considering a dessert that includes fruit and/or dairy, such as a fruit crumble or a milk-based pudding.

Adults may worry about how much they eat at these celebrations. Healthy eating is not just about one meal or one day. Rather, it’s about your overall approach to eating. On the day of the celebrations, it can be helpful to continue with your regular meal and snack pattern, so that you can listen to your hunger and fullness cues. Buffet style meals can often leave you feeling overfull from wanting to try a little bit of everything. Instead, survey your options, and choose those things you really want to try. You can always come back for more if you are still hungry. Take your time during holiday meals – eat slowly, and enjoy the time with family and friends. Remember that the holidays are about the whole experience – enjoy the meal, the company, and the memories made.

What about the treats and chocolate?

Easter egg hunts for the kids often involve searching for chocolate and candy treats. And while treats are definitely a part of traditions and a healthy approach to eating, sometimes it can be easy for everyone to overindulge in those treats. Include non-food items in your Easter baskets and egg hunts to add variety – they are just as fun as the chocolates and candy. Things like stickers, colouring books, or stuffed animals can make great gifts, or include items that will get you and your family physically active like skipping ropes, hula hoops, or passes to the local pool or skating rink.

What are your nutritious, delicious, and healthy Easter traditions? Feel free to share in the comments below!

Rebecca Larson

About Rebecca Larson

Rebecca works in Vanderhoof and the surrounding communities as a dietitian. She was born in the north and returned after her schooling. Rebecca loves tobogganing with her daughter in the winter, gardening and camping in the summer and working on her parents cattle ranch in her spare time.

Share

Food: Much more than nutrition

Husking corn

Food prep can be a way to bring people together.

I’ve been following this month’s healthy living blog posts with great interest. I enjoy making efforts to live a healthy and active lifestyle and it makes me feel at home to see how other people are taking strides to do the same thing.

However, I’ve read a million times in a million places the message that “food is fuel” – we need healthy food to fuel our bodies with high-quality energy and nutrients. I’ve also heard the message that if the food is sourced close to home, then it’s a better choice for my community. The message that I feel is missing so far is that food is more than fuel.

Food is pleasurable; it’s a reflection of culture and plays a role in traditions and social settings. It can tantalize our senses with different tastes, smells, and textures. The Northern Health guidelines (position paper) on healthy eating also recognize this. Quoting a 2005 study from the Canadian Journal of Public Health on Aboriginal traditions, the paper notes:

…the consumption of traditional foods is more than just about eating; it is the endpoint of a series of culturally meaningful processes involved in the harvesting, processing, distribution, and preparation of these foods.

My family and I harvest and prepare foods together; in the summer we have a garden and, while it may or may not be fruitful, I enjoy the time that we spend together caring for the plants and watching them grow. Even if we are “harvesting” our food from the grocery store, I enjoy that time together, considering the food we’re buying and how we’re going to prepare it. Preparing and serving the food to family and friends serves as a gathering for conversations and sharing that may not happen otherwise.

Thinking about the pleasure that food can give us, I don’t know if there is a silver bullet solution to finding the balance between food as pleasure and food as fuel. However, I have learned a couple ways to help me find balance:

  • Exercise control (when you have it) – Most days (e.g. routine work days) I make every effort to eat the quality fuel we talk about from Canada’s Food Guide.
  • Savour social settings – Other days we have events or opportunities to savour things we may not get to on a regular basis (e.g. birthday parties or when travelling). In these settings, I take the opportunity to enjoy the pleasurable side of food (with moderation in mind).

This balance between exercising control and savouring the opportunities helps me to enjoy the pleasurable side of food and my physical and emotional well-being. What are some ways that you balance eating for health and eating for pleasure?

Chelan Zirul

About Chelan Zirul

Chelan Zirul is the Regional Manager for Health Promotions and Community Engagement for Northern Health. As a graduate from UNBC, she did her Master's of Arts in Natural Resources and Environmental Studies. She explored regional development decision-making and is an advocate for policy that is appropriate for the needs of northerners. This, combined with her personal interest in health and wellness, drew her to work in health communications. Born in northern B.C., she takes advantage of the access to outdoor living. She enjoys hunting and exploring the backcountry with her dog and husband and enjoys finding ways to use local foods.

Share