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 …

Homemade Chili

(Makes ~16 1.5cup (375ml) servings - Estimated based on 375ml portion using beef: 375 calories, 30g protein, 9g fibre) Preparation time: 20-30 minutes Cooking time: 90-120 minutes Ingredients: 1.5kg (3.3 lbs) lean ground beef or ground turkey 1 medium onion chopped 2 bell peppers (any preferred colour) chopped 3 cups mushrooms chopped 1 x 540ml …

Protein powder: Finding the right one and how to use it

Wherever possible, it is best to get your protein from food sources. Sometimes it may not be possible to do so. In those cases is can be a perfectly appropriate and healthy option to use some form of protein powder. With so many options, the most difficult part for some can be deciding which protein …

Salmon Cakes

Recipe makes about 12 cakes - (Estimated per cake: 195 calories, 25.5g protein, 0.6g fibre) Preparation time: 30-60 minutes (depends on type of salmon used) Cooking time: 10-15 minutes Ingredients: 2.5 lbs salmon (precooked or wild canned) 1.5 lbs potatoes ½ cup whole wheat bread crumbs (regular bread crumbs can be substituted) 1 egg 1 …

How can I get more protein?

In my previous protein blog, I spoke about how important protein is to help us stay healthy. So how do we make sure we are getting enough protein and the right types? Please see my protein blog for more specific details about the various types of protein, including complete and incomplete proteins. When most of …

Why do we need protein?

As mentioned in my carbohydrate blog, I believe in moderation as part of a healthy balanced diet, focusing on whole foods and limiting processed foods when possible. All types of food can be part of a healthy diet and yes, I sometimes eat fast food/sugar/alcohol. In this post, I will discuss protein, including covering what …

Whole wheat, flax buns

(Estimated per bun: 110calories, 3.8g protein, 2.4g fibre) This recipe originally came from my mother on the East Coast which she adapted from a Cream of the West Cook Book, adding an egg and adjusting ingredient amounts. I have since adapted it even further as I found the difference in humidity in Ontario required further …

Date Bars (Makes ~16 squares)

(Adapted from recipe found on Yummly at https://www.yummly.com/recipe/Date-Bars-1406325 ) In my blog entitled, “So you want to increase your fibre?”, I discussed how you can adjust the fibre in recipes by switching from refined flours to whole grain flour. I have changed this date bar recipe originally found on Yummly website as an example of …

So you want to increase your fibre?

In my previous fibre blog, I spoke about the importance of fibre to keep us healthy. So how can we increase fibre in our diets? There are many reasons why people don’t consume enough fibre – preferences for processed grains (white flour), common availability of processed grains and some of the side effects of increased …

Overnight Oats

(estimate: 9g fibre and 13g protein per serving **Not including topping such as fruit/granola) Prep time: 5 min if overnight                    10 min if made hot sameday Ingredients: 125ml rolled oats 1 tbsp chia seeds 2 tbsp natural peanut butter (or alternative) 125ml water **Optional topping – Fruit or granola Instructions: Combine water, rolled …

Nut-free cranberry & date energy bites (Makes ~25 bites)

(estimated for 3 bites: 345 calories, 6g fibre, 7g protein) Preparation time: 20 min Ingredients: 1/2 cup rolled oats 1/3 cup of your favourite roasted seeds (I mixed salted sunflower seeds and pumpkin seeds together as I like a little sweet and salty) 1/4 cup semi-sweet chocolate chips 1 cup chopped pitted dates Handful of …