by Maria Depenweiller, P.H.Ec.
Whole grains are an important part of a healthy diet. These nutritious complex carbohydrates are typically low in fat and a great source of fibre, B-vitamins and minerals. Canada’s Food Guide to Healthy Eating recommends that at least half the grains we eat daily should be ‘whole’ grain. Delicious whole grain options such as barley, quinoa (technically a seed not a grain), brown rice, wild rice, buckwheat and millet are widely available, affordable and easy to prepare. Tips for Serving Whole Grains More Often:
Add whole grain goodness to family meals with the following easy recipes: Steamed Millet with Pan-roasted Portobello Mushroom and Onions 1 cup (250 mL) millet, well rinsed and drained 2 cups (500 mL) water 1 small onion, finely chopped 1 large Portobello mushroom, finely chopped 3 Tbsp (45 mL) canola oil ½ tsp (2 mL) salt 1 tsp (5 mL) ground black pepper 1. In a small saucepan, cover millet in water. Cook on medium heat for approximately 20 minutes, until all water is absorbed and millet is fluffy and soft. 2. In a frying pan, heat canola oil with black pepper. Sauté onions with mushrooms until onions turn golden brown. Season with salt. 3. In a large bowl, gently toss together the cooked millet, mushroom and onion. Serve hot as a main course or as a side dish. Makes 6 servings. One side serving = ½ cup (125 mL).
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Tips For Packing Healthy Lunches:1. Follow Canada’s Food Guide - choose foods from all four food groups every day:
2. Tuck in a healthy treat such as a homemade muffin, oatmeal cookie, or a low-fat granola bar. Try baking mini muffins for mini appetites. Many children like/need a snack at recess. When you bake a batch of muffins, wrap some individually and freeze them for quick lunch additions, or buy ready-made low-fat muffins such as bran or oatmeal and raisin. 3. Provide plenty to drink. Students who are dehydrated lose their ability to think and learn and can often be very distracted. Pack two or three drinks, if possible. By Teresa Makarewicz, P.H.Ec.
It’s a fact! Canadians waste food – especially fresh produce. With careful planning, and proper storage, families can save money and time and always have nutritious produce on hand for quick and healthful meals. Tips to Reduce Waste, Save Money and Enjoy More Produce
![]() By Joyce Parslow, P.H.Ec. Canadian beef is world-class in quality and availability. Beef is raised in each and every province. Cattle feed on grass and forage for the most part with a blend of grains such as barley, wheat or corn mixed-in as they reach maturity. Breeds and feeds give Canadian beef the flavour and tenderness you expect in a great steak. Making the Grade: Canadian beef bought in-store is federally or provincially inspected for safety – no compromises. The best in beef is given an 'A' GRADE quality designation. Just as in hockey, look for Canada AAA as the top in the league, followed by double A (AA) and then single A. Shopping Simplified: Canadian steaks are sorted into three basic cooking categories. Package labels identify the cut and the recommended cooking method (e.g. Top Sirloin grilling steak, Flank marinating steak). By Erin MacGregor, P.H.Ec., RD
Canadians are embracing vegetarian restaurants, buying meat-free cookbooks and consuming an increasing number of vegetable-centric meals at home. It appears that Meatless Mondays are official. Much of this recent popularity stems from a growing body of research which indicates that a vegetarian lifestyle can significantly reduce one’s risk of developing chronic diseases including cardiovascular disease, cancer and diabetes. Nevertheless, improved health is not the only reason people enlist a more plant based diet. Some choose flora over fauna for ethical reasons. Others relish the opportunity to reduce their ecological footprint by adopting more environmentally sustainable eating habits. Our friends at the Manitoba Canola Growers shared the following article on their Be Well blog featuring Ontario Home Economics Association President Joan Ttooulias, P.H.Ec., and her family recipe for Hot Cross Buns.
One a penny, two a penny, Hot Cross Buns For years on Good Friday I have always made Hot Cross Buns, first helping my Mother when in England and then keeping up the tradition when I moved to Canada with my own family. |
The Ontario Home Economics Association, a self-regulating body of professional Home Economists, promotes high professional standards among its members so that they may assist families and individuals to achieve and maintain a desirable quality of life. Categories
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