Tag Archives: cook

Dietary tips for people with type 2 diabetes

one in three live with diabetes Feb 2017

Diabetes and PRE Diabetes affect many people. If you have diabetes or PRE-diabetes you know that managing the condition is key to your health and wellness. This however can be overwhelming and some people aren’t sure where to start or how to get back on track. The good news is that type 2 diabetes can be prevented or delayed with appropriate lifestyle changes. [1]

Food is a key component in managing diabetes so having a dietitian as part of your care team will help you achieve your health goals. [2]  There is not a simple ‘one-diet-fits’ all approach. A dietitian is a credible trusted nutrition expert who works with you to meet your individual goals. Here are 5 tips to help you manage diabetes.

  1. Focus on small gradual dietary changes that you can stick with.
  2. Keep portion sizes in check. Consider the plate method – making half your plate veggies.
  3. Understand carbohydrates – it’s not just sugars, but starch also breaks down to sugars!
  4. Monitory your blood sugar levels.
  5. Trust a Registered Dietitian with your nutritional health.  You can DO IT, ask for help when you need it.

[1] Today’s Dietitian (2017)
[2] Dietitians of Canada Nutrition Month (2017)

How to Cook Perfect Green Veggies – make ahead 2 step blanching method

green-veg-cook-recipeHere is my secret tip for tasty make ahead vibrant green veggies. It’s called blanching – where the veggies are placed briefly into boiling water then removed and plunged into an ice bath that stops the cooking. Blanching is a terrific preparation method to partially cook veggies making them a bit softer and removing any strong taste without compromising nutrition. You can serve blanched veggies directly or keep them in the fridge for up to 5 days. Use blanched veggies as salad boosters or reheat for a quick dinner side dish. It’s also a terrific pot luck dinner contribution where you prep ahead at home, store in fridge and upon arrival at the host’s home you only need to reheat briefly for a healthy and tasty side dish.

  1. Boil a large pot of water (you can add 2 Tbsp lemon juice to the water for flavour boost). Prepare your ice water bath and a dish with a tea towel to dry the veggies. (see pictures top row)
  2. Wash and clean you green veggies.
  3. Drop a small batch of veggies into boiling water for 2 min (3 min max. if you must). Repeat steps below until all your veggies are blanched.
  4. Take out veggies from boiling water using long handle tongs or slotted spoon & toss them into ice water bath for a few minutes to stop the cooking.
  5. Remove cooled veggies from ice bath, shake out water and place them on clean tea towel to dry.
  6. Place all your blanched veggies in a covered container and store in the fridge for up to 5 days.
  7. Enjoy cold in salads or reheat on stove top in a pan with 1 Tbsp vegetable oil. Top with toasted almonds for a tasty and nutritious side dish.

Bon appétit

Simply Cook and Enjoy!

best bean salad pictureMarch in Nutrition Month and dietitians across Canada are celebrating by cooking with you! We know it can be challenging to prepare nutritious meals and snacks day in and day out, so Nutrition Month 2014 is here to help.  On the nutritionmonth.ca  website and in the book COOK! you will find recipes, eating tips, resources and more to make wholesome coming a part of our family’s daily routine.

For your inspiration, here is one of my favourite quotes and recipes. Enjoy!

“The only real stumbling block is fear of failure. In cooking you’ve got to have a what-the-hell attitude.” Julia Child

Best Bean Salad by Lucia Weiler, RD as published in COOK! by Dietitians of Canada

Canned beans are a time saver and work very well in this dish.

2               large tomatoes, chopped
1               can (540 mL/19 oz.) mixed bean medley, drained and rinsed
¼   cup     finely sliced red or greeen onion
¼   cup     chopped fresh cilantro
2   tbsp     chopped fresh basil


1               clove garlic, minced
¼   tsp      hot pepper flakes
¼   tsp      freshly ground black pepper
Pinch        salt
1 ½ tbsp   extra virgin olive oil
2   tsp       balsamic vinegar
1   tsp      freshly squeezed lemon juice

  1. In a medium bowl, combine tomatoes, bean medley, red onion, cilantro and basil
  2. Dressing: In a small bowl, whisk together garlic, hot pepper flakes, black pepper, salt, oil, vinegar and lemon juice
  3. Pour dressing over bean mixture and toss gently to coat. Cover and refrigerate for at least 1 hour, until chilled, or for up to 1 day.

Makes 6 servings

Tip:      Be sure to wash cilantro thoroughly, as it may have some soil hidden among the leaves
Serving Idea:   Add half an egg salad sandwich and a glass of milk for a satisfying lunch.

Nutrients per serving:  Energy:  143 calories,  Fat  4.3 g, Saturated fat 0.7 g, Sodium 379 mg (16 %DV)  Carbohydrate 21 g, Fibre  6  g (24 % DV),   Protein: 7  g,  Calcium 43 mg (4%DV)  Iron  1.2 mg (9% DV),  High in Vitamin A, C and Folate