Mummy, why do we need to eat?

My journey into the blogging world started with my then five year old child using every delay tactic in the book to delay bedtime.  Her latest - “But Mummy, why do we have to eat?”  Smart girl; she knows as a Registered Dietitian and a foodie I will always take the opportunity to discuss food …

Blueberry-Raspberry Yogurt Ice Pop

Preparation time: 5 minutes Freezing time:  Overnight Makes: about 4 large pops and a small smoothie that can be enjoyed right away Ingredients: 1/2 pint of fresh raspberries Pint of fresh blueberries 1/2 of a banana 3/4 cup of vanilla yogurt 1-2 tsp of preferred liquid sweetener such as maple syrup, agave or golden syrup …

Sparking Kids Interest in Food and Nutrition – Part 2

In the first post in this series (Sparking kids interest in food and nutrition - Part 1), I provided three fun ways to engage my child’s interest in food and nutrition https://tanyabrownrd.wordpress.com/2021/05/26/sparking-kids-interest-in-food-and-nutrition-part-1/.  In today’s post, I will discuss the next four ideas. #4 – Visit a farmers market or farm  Check to see if there …

Fig and Date Bars

(makes ~16 squares when cut) Preparation time: 40 minutes Baking time 20-25 minutes Ingredients: Bar layer: 1 and 1/4 cup oat flour (can make your own by blending regular oats for 1-2 minutes) 3/4 cup rolled oats 1/2 cup shredded coconut 1/2 tsp baking soda 1/4 tsp salt 1/4 cup golden syrup or preferred liquid …

Sparking kids interest in food and nutrition – Part 1

Being home with my family all day during a COVID-19 lockdown has required a lot of creativity to keep us all busy.  This has provided us with the opportunity to come up with fun new ways to further engage my child’s interest in food and nutrition.  I thought I would share some of these ideas …

Easy, homemade refried beans

(estimate per 2 Tbsp serving: 1g fibre and 1g protein per serving) Preparation and cooking time: 15-20minutes Ingredients: 1 - 14oz can of mixed beans (washed and drained) 125ml water 1 tbsp onion powder 1 tsp chili powder 1 tsp red pepper flakes 1 tsp cumin 1 tsp cilantro 1 tbsp lemon or lime juice …

Common misconceptions about healthy eating

During my career as a Registered Dietitian, I have come across many misconceptions about healthy eating. Listed below are a few of the most common misconceptions I continue to hear. Misconception #1 - There are good and bad foods There are no “good” or “bad” foods. The only reasons not to eat a specific food …

Nutrition Month 2021

March is Nutrition Month and this year’s theme is “Good for you! Dietitians help you find your Healthy”.   A healthy lifestyle that includes healthy eating looks different for everyone. What is “Good for you” is different than what may be good for someone else based on your individual nutritional needs, personal circumstances, personal preferences …

High fibre coconut berry breakfast bowl

(Estimated based on use of oat milk and blueberry-raspberry mix – 350 calories, 8.5 grams protein, 4.6 grams omega 3 fats and 10.8 grams of fibre) Some mornings when I feel like I nutritious boost, I quickly mix up this high fibre, coconut berry breakfast bowl. Not only is it high in fibre, omega 3s …

One pan roast lamb chops with mushrooms and peppers

Preparation time: 35 minutes (including marinating time) Cooking time: 20 minutes Ingredients: 1.0kg (2.2 lbs) fresh lamb loin chops (about 6-8 chops) 3 tbsp olive oil 1 bell pepper sliced (any preferred colour) 2 cups mushrooms sliced into approximately 1 inch pieces 2 tbsp lemon juice or orange juice 1-2 tbsp minced garlic 1 tbsp …

Unsaturated “Omega” fats 101

The idea of healthy and not healthy (or good and bad) foods is a concept that I struggle with. My position is that with moderation and balance all foods can be included in a healthy diet. When it comes to fat and types of fats, science has shown us that there are some types of …