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 …
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 …
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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 …
Why do we need fats?
If you have read any of my previous posts, you know that I believe in moderation as part of a healthy balanced diet, focusing on whole foods and limiting processed foods where possible. I do, however, feel that all different types of food including foods high in fat can be part of a healthy diet. …
Homemade Pumpkin Marmalade
Every Halloween as a child when my family was for carving our pumpkins, we would save some of the scrapings to make pumpkin marmalade. This is a tradition I continue with my family. While my husband and daughter are carving I prepare the pumpkin scrapings. There are a few different versions of pumpkin marmalade available, …
Newfoundland tea buns made two ways
Growing up in a small town in Newfoundland, I lived within a km of both of my grandparents, so I would visit them often. On my Nans' kitchen tables, I would often find fresh bread, pies, capelin and sweet tea buns. When I was preparing to move to Ontario for university, one of my Nans …
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 …
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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 …
