Tag Archives: Healthy eating

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

Be Good to Your Gut

gut-health-n4nn-2016-jpgJoin us at the Microbiota Summit on Nov 7th!
RD Lucia Weiler teams up with Chef Eric Deletroz to dish out healthy advice, one bite at a time!

Two out of three Canadians experience digestive health problems every year.  For some people it’s just uncomfortable for a while, but for others it’s a chronic, painful or even life threatening condition. Researchers are looking at ways to keep your gut healthy and are discovering the significant impact of microorganisms that call your gut home.

Did know your body is home to trillions of microorganisms? The human gut in fact has its own microorganism colonies made up of mainly bacteria that are living and working in your body to help keep you healthy. Gut microorganisms are an exciting leading area of research and we are seeing the emergence of a movement on how gut microorganisms impact lifelong health.

On Monday Nov 7th, 2017, the Canadian Digestive Health Foundation (CDHF) is hosting a special education summit on gut health in Toronto for professionals and consumers. Registered Dietitian Lucia Weiler will be teaming up with Chef Eric Deletroz at the event to showcase healthy eating and cooking tips to improve your gut health. Our session will help you discover what to eat for digestive health & how to feed the microorganism world within you. Join us to learn more!

To register for the Microbiota Summit:

  1. Health Care Professional Session: Discover the World Within – Understanding how the Human Microbiota Impacts lifelong health.12:30-5:30 pm in Toronto. Design Exchange, Toronto, Ontario.http://cdhf.ca/en/events/microbiota-summit-for-health-care-professionals
  2.  Consumer directed education session “Healthy Gut Summit’ is also available to help Canadians attain – and maintain — a happy, healthy gut. The session is FREE, but registration is required.http://cdhf.ca/en/events/healthy-gut-summit  Mon. Nov 7. 2016 | 7 – 9pm | Design Exchange Centre | Toronto, Ontario

5 hot tips to help you make small changes that stick #NutritionMonth

Nutrition Month 2016Working as a registered dietitian in education and nutrition communications gives me a unique perspective of seeing the difference nutrition professionals can make. Focusing on one meal a day during Nutrition Month 2016 is a great approach to make changes that you can stick with. Here are my top 5 picks to can help you make small lasting changes – one tip at a time.

  1. Fat confusion reigns
    Misinformation continues to surround dietary fat. People are muddled about the relationship between dietary fat and chronic diseases, so Nutrition Month is a great opportunity to help clarify the message. Saturated fat landscape is changing but it’s NOT a free for all – check food source first. Dietitian’s TIP: All liquid veg oils are OK – pick your favourite to cook with.
  1. Sugars slip up
    Added or free sugars are in the public ‘Danger Zone’. It’s true we don’t need added sugars as part of a healthy diet but it’s important to know that sugars can enhance the taste, aroma and texture of many healthy foods. There are natural sugars found in all fruit, dairy, and wholegrain breads and cereals, foods that are important for our health. Did you know that added and naturally occurring sugars are broken down the same way, and once digested the body really can’t tell the difference?  Dietitian’s Tip: It’s a good start to cut down on sugary foods but it’s still okay to leave some sweet foods in to keep it real.
  1. Veggie Believers
    Increasing your veggie intake is a great step toward healthier eating. In my wellness classes I look for unique and memorable ways reinforce the importance of eating more veggies. See if you can find inspiration in this perennial hit “I’m a Veggie Believer,” music video by Carl Winter, UC Davis.  More great ideas on how to make it easier for you to boost your veggie and fruit intake are available at Half Your Plate a program. Dietitian’s Tip:  Find ways to boost your veggie intake and stick with it.
  1. Worksite wellness works
    According to a poll by Ipsos Reid, 45% of Canadians say that eating healthy meals and snacks while at work is challenging.  You can help kick-start mindful healthy eating at your workplace! Invite a Registered Dietitian (RD) for a lunch and learn session or find an RD in your area for consultation. (Your healthcare benefit package may cover the costs too!)  RDs are the only regulated health professionals in the field of nutrition. Dietitians are qualified to offer you trust-worthy, science-based food and nutrition advice tailored to your health goals, preferences, and lifestyle. Dietitians Tip: Working with a Registered Dietitian (RD) makes a difference!
  1. Cook!
    You probably love to hear it when something you already do is good for you. Well here is one – if you cook you’re good to go! Knowing your way around the kitchen with some cooking skills will set you up for success in health, and you’ll never be without friends when food is a way to show your love and caring for others. The health benefits of cooking your food are real (even if you are using some processed ingredients). Dietitians Tip: Try recipes approved by dietitians to inspire healthy eating you can stick with. Visit  Cookspiration, Dietitian Recipe Ideas or try some of my favourite recipes.

Thanks for reading and Happy Nutrition Month!
Lucia

Orange and Cucumber Navy Bean Salad

2016 is the year of PULSES (dry peas, beans, lentils, chickpeas) Eating pulses is easy, delicious, good for you and good for the planet. Find more recipes, information and ways to get involved at www.pulsepledge.com

pulse recipe 2016 salad

Frequent Family Meals Matter!

Studies show that families who eat together tend to eat better. There is a link between family meals and healthy weights, and research also shows that when families eat together, they generally consume more fruits and vegetables at meal time. Teens who eat dinner with their families are more motivated to do well in school and are more likely to stay away from destructive behaviors like smoking and drinking.  It’s surprising to know that as children move from middle school to high school the number of them who eat dinner with their families decreases by more than 50%.

The topic of family meals continues to be relevant as seen on he cover of the most recent issue of the Journal of the American Dietetic Association.  Dietitians of Canada’s fall cross country speaker series is also about making the most of mealtimes. Contact us to learn more about the latest research on the benefits and strategies of family meals.