What should you eat?

There is so much nutrition information “out there” these days it’s hard t know what is right and what is wrong. I personally support research that is reputable and peer-reviewed. Read this to learn how guidelines are developed.

This phenomenon of ever-changing nutrition information has been going on forever.  It’s confusing and people feel like they don’t know what to eat.

Here is my advice:  Follow your gut. ……………………that’s a dietician joke! LOL……..hahahahaha

I think most people know on some level, what is healthy to eat regularly and what I call sometimes food.  The problem is that people often prefer the sometimes foods over the healthy ones.

Nutrition clue: Foods that come in a box are sometimes foods.  Foods that don’t come in packages are all the time foods.

Avoid soft drinks, juice, chocolate milk, sugary coffee beverages, hot chocolate and drink water, water and more water.  Tea is great and coffee in moderation is fine.

Cooking from scratch is a nutrition gold medal.  It trumps everything else.  Singletons and families that take the time to regularly make homemade meals (no short cuts) will achieve a healthier diet in the long run!

Let Them Eat Cake!!!!!

Let Them Eat Cake!!!!!

Do you know what your loved one is eating in their long term care residence?

How much does it cost to feed a resident in long term?  Is the Ministry providing the funding for appropriate nutrition care for the benefit of those living in CHSLDs?

Find out in AGQ’s new revue. 

Kale Mango Green Smoothie

Two of the newest fads in the food world is kale and green smoothies. Unlike many other food fads, these are ones I can get behind. I want to share with all of you a recipe I learned earlier this year for a Kale (Or Spinach) Green Smoothie.

Kale is a great dark green vegetable that provides vitamin A and K. The high fibre content in kale gives it a really interesting texture that I liken to collard greens. What I love most about kale salads is that unlike lettuce or other salad mixes, the dressing won’t wilt it down in just a couple of hours. It stays vibrantly crisp even after cooking it down in soups.

I had this smoothie while I was doing my Stage at Royal Victoria College – a McGill residence. They make this smoothie in their dining hall. I immediately told my supervisor, family and friends that I had just drank the best smoothie I’d ever had in my life. A couple of months later, I taught a basic nutrition class at two elementary schools and the kids loved it! They said “ew” and “gross” as they watched me pour all the kale into the blender but soon after, they oo-ed and ah-ed and proceeded to ask me for the recipe to give to mom and dad at home to make for them. I was really pleased with the outcome.

I love kale and spinach. However, I realize that not everyone does. BUT I can assure you that this smoothie may likely change you and your children’s minds about these dark and nutritious vegetables.

So follow this recipe and have a taste. It’s the closest I’ve gotten to the smoothie I had at RVC.

Kale Mango Soy Smoothie (it’s Vegan!)

Makes 4-5 cups

• 2 cup vanilla soy milk
• 1 cup no-added sugar orange juice or apple juice (or even just regular milk or water!)
• 1 banana
• 1.5 – 2 cups of kale (or spinach!!) – or more
• 1 cup of frozen mangos

Directions

Add it all into the blender – I usually go with the exact order I listed (liquids first!). The recipe is approximate, and feel free to have fun with it. Add a lot of kale and spinach! If you like your smoothie thicker – add more frozen mango.

The secret is, the vanilla soy milk. It adds a nutty and sweet flavour to the smoothie that milk or regular soy milk just doesn’t. Try it with other smoothies too! This is great for those who are lactose-intolerant or have dairy allergies.

As the weather in Montreal is getting nicer, try this and let it become a summer staple.

D the Intern

Montreal Dietitian Janna Boloten on Breakfast to go!

http://bit.ly/TAqcTa

Read the story and get the recipes here!

Faux Chocolate Chip Blondies

I am tired of baking with sugar sugar sugar and white flour which is like sugar.  I found a dessert recipe with chickpeas and peanut butter and I modified it and made it for the family.  They were so-so about it but I think it is because of the peanut butter taste. Kids these days just don’t like good ol’ PB. It’s actually kind of sad.

Chick peas are a protein-carbohydrate food and they add the perfect moisture to these faux blondies. You can reduce or omit the chocolate chips altogether for a healthier version.

Nothing like home baked goodness instead of boxed processed junk. (D the Intern made these to bring to work and they were happily devoured!)

Faux and Flourless 

Chocolate Chip Blondies

1 cup smooth natural peanut butter
1/4 cup honey
2 eggs
1/4 tsp salt
1/2 tsp baking soda
1 can of chick peas (drained and rinsed)
1 tsp vanilla
3/4 cup chocolate chips

Pre heat oven to 350 degrees.

Place all ingredients except chocolate chips into a food processor and blend until very smooth.

Put in chocolate chips and pulse a few times until mixed in.

Pour batter into an 8”x8” greased pan.

Bake for 30 minutes. 

Note: The blondies in these photos were marbled by melting the chocolate chips in a double boiler first and later stirred in. This proved more difficult than expected because the chickpea mixture is very thick. The melted chocolate didn’t marble that nicely. Either way, it ended up being delicious!

Try it and let us know how it turns out and if you liked it!