By: Erin MacGregor, RD., P.H.Ec., of howtoeat.ca/
Jam in 15 minutes. It’s possible! This is not even fake news, people. All thanks to the magical magic of chia seeds. Of the same fame as the 1970s Chia Pets. I swear. These little seeds have rocketed to the top of nearly every ‘superfoods’ list at some point in the last 5 years. We don’t believe in such things over here at How to Eat, but these little guys are pretty rad nonetheless. We’ve been experimenting with them as a binding agent and vegan substitute for eggs as well as a thickening agent for things like smoothies and smoothie bowls. Sure, they’ve got lots of nutritious stuff in them too. Just like most other foods.
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By: Mairead Rodgers, P.H.Ec.
This recipe uses sweet potato, feta, thyme and parsley because that’s what I had in the pantry/fridge/herb pots on the deck. The beauty of a frittata though, is that you could throw in whatever weird and wonderful combination of ingredients you have on hand and it will be great. By: Heather Grebler, P.H.Ec. of themessylittlekitchen.com/
When I was looking through existing recipes online, what I found surprising, and also disappointing, is that not only are most dump cakes using cake mixes (which just do not taste the same to me!), but they also insisted on using canned peaches in syrup. Hold on! Canned peaches can never, not ever, capture the flavour I would expect from a peach. In fact, I am so adamant about this that peaches are one the few pieces of fruit that I will only purchase when they are in-season in Ontario from our amazing Niagara region. Absolutely nothing beats the taste. I hope you enjoy this fresh peach cake with your seasonal produce as much a my family did! By: Meg Roberts, P.H.Ec.
A single serving of store bought fruit on the bottom yogurt contains over 20 grams of added sugar. ‘Added sugar’ is any source of sugar that isn’t naturally present in a food (e.g. table sugar, brown sugar, maple syrup, agave, honey). For reference, here is how much added sugar you should be aiming for each day*: Children - no more than 4 teaspoons of added sugar a day (16 grams/day; 64 calories/day) Women - no more than 6 teaspoons of added sugar a day ( 25 grams/day; 100 calories/day) Men - no more than 9 teaspoons of added sugar a day (37.5 grams/day; 150 calories/day) *The National Academy of Medicine does not recognize sources of added sugar as having any nutritional benefit and therefore there is no dietary reference intake value set for sugar. Andrea has shared her love for food starting at a very young age where she would often enter baking competitions in her hometown of Brighton, Ontario and she has not slowed down since. Andrea attended the University of Guelph where she graduated with a degree in Applied Human Nutrition and later attended Liaison College to obtain a diploma in Culinary Arts. Andrea learned more about becoming a Professional Home Economist as she worked with Ontario Pork as their Nutritionist in Consumer Marketing and Communications. From working at Ontario Pork, Andrea moved on to create her own company, Lime and Lemon Media. Lime & Lemon Media is based out of the GTA and focuses on creating original marketing content for food and beverage companies. This includes recipe development, food photography, nutrition analysis, videos and event representation.
I don't know about you, but popcorn is one of my all time favourite snacks. It's a whole grain and is loaded with fibre and protein, making it a healthy and delicious choice that you don't have to feel guilty about after eating a whole bag. Air popped, or stove top popped are my two favourite ways to enjoy it and take very little time and effort, but there are also lots of brands that offer lightly salted pre-popped popcorn without all of the added fat and sugar if you prefer the convenience.
If you haven't ever popped your own kernels, I encourage you to try it out, you will be pleasantly surprised with just how easy the process is, and how delicious the outcome tastes! All you need is a medium to large heavy bottom pot with a lid, some kernels, a little oil and a little salt or whatever seasoning you prefer. Nutritional yeast is great on popcorn, as is smoked paprika. The possibilities are endless, so get popping and comment below with your favourite flavor combos! By: Brittaney Berendsen, RD, P.H.Ec.
I love baked oatmeal recipes because they are super easy, take about 5 minutes to put together (in one bowl! Yay for limited dishes) and leave you with a weeks worth of healthy breakfast/ snacks! We are proud to welcome four new PHEcs this month! Not pictured below is Alyssa Hillstrom, P.H.Ec. Hello, my name is Taylor Page. I graduated from Brescia University College with a Bachelor of Science in Foods and Nutrition. After graduating I have taken courses including: Introduction to Tea, Quality Assurance, Managing Food Recalls, and Allergens. I am interested in using my nutrition knowledge and PHEc designation in a product development and regulatory affairs position. I love cooking and baking in my spare time, always trying new recipes. I am excited to be a PHEc and have the opportunity to learn more about the profession. The Government of Canada is inviting young people from coast to coast to coast to answer one question:
→ How can we reduce poverty in Canada? Do you have a great idea or solution? Have you seen something in your community that works? Tell us about it in a creative way! Nazima Qureshi is a Registered Dietitian Nutritionist and Muslimah Nutrition Expert dedicated to helping Muslim women live healthier and happier lives. She provides services exclusively for Muslim women in order to create a haven where they can feel comfortable and confident as she goes on this journey with them to a healthier lifestyle. Her philosophy is to live a healthy lifestyle that includes enjoying all foods as well as enjoying being physically active. She uses a non-diet approach, which always includes dessert! She received her Bachelors of Applied Science in Nutrition and Food from Ryerson University and her Masters of Public Health in Nutrition and Dietetics from the University of Toronto. She also completed her Physical Activity: Assessment and Promotion Certificate from Ryerson University. Nazima loves developing new recipes with her own South Asian flair, enjoying the outdoors with her husband and daughter, and using baking as a form of self-care therapy. |
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