Philosophy Nutrition and Fitness - Registered Dietitians | Trusted Nutrition in Sherwood Park and Edmonton Area

Why Eat Local?

Ashley Cattell, Registered Dietitian — Sun, 29 Apr 2012 16:56:00 +0000

Spring is in bloom and local markets are bustling with visitors filling their reusable bags with crisp ambrosia apples, cool cucumbers and sweet bell peppers. As a Registered Dietitian with Philosophy Nutrition & Fitness and a curious home-cook I love to explore, talk about and prepare local foods.

Taste is an important factor when it comes to choosing healthy foods. Large-chain grocery stores commonly sell only one variety of a vegetable such as cauliflower or broccoli, selected for traits such as pest resistance or rapid growth. On the other hand, most local farmers grow several unique varieties for their different flavour profiles and culinary uses.

Certain locally grown fruits and vegetables may offer a small nutritional benefit over their conventionally grown counterparts. For example, studies have shown broccoli, green beans, kale, red peppers, tomatoes, apricots and peaches are more susceptible to nutrient loss when harvested and transported longer distances. Many factors affect the nutritive value of produce including how it is grown, its ripeness at harvest, how it is stored, processed, and packaged.

Beyond offering an abundance of different tastes, placing your food dollar in the local food community:

encourages sustainable agriculture
creates local jobs and affords more income to local farmers
reduces food packaging and waste
supports better prices
preserves local crop varieties and
helps us to develop a deeper understanding of where our food comes from

Whether or not you choose to dabble in backyard or community gardening, there are countless opportunities to eat locally grown foods.

The Good Food Box allows you to select and purchase local food online and have it delivered to your home; similarly
The Organic Box delivers a weekly variety of local and non-local organically sourced foods to your home.
Community Supported Agriculture links community members to a local grower; in return for holding shares in a local farm, you’ll receive a weekly variety of fresh organically grown produce from the farm’s harvest.
Visit one of many farmers markets sprinkled throughout Edmonton and surrounding areas. Find a market nearest you at www.sunnygirl.ca and connect with the farmers who grow your food.

Whether or not you choose to buy locally grown produce, vegetables and fruits offer an abundance of vitamins and minerals essential to living a healthy vibrant lifestyle.

Today try a combination of your favourite vegetables roasted and topped with a dollop of lemon and dill yogurt.

Let's Get Nutty Natural Nut Butter

Ashley Cattell, Registered Dietitian — Tue, 10 Jan 2012 13:42:00 +0000

Creating your own natural nut butter is more simple than you may think. If you have ten minutes, 1 to 2 cups of your favourite unsalted nuts and a food processor you are ready to get nutty!

Place 1 to 2 cups (250 to 500ml) of raw nuts (such as almonds, walnuts, cashews, hazelnuts, pecans, or peanuts) in a food processor.

Pulse 5 to 6 times, then turn the food processor on (so it will blend continuously), stopping as needed to scrape down the sides of the work bowl with a rubber spatula.

Depending on the type of nut you choose this process may take up to 10 minutes. (The peanuts pictured on the left took 2-3 minutes to form a creamy nut butter.)

The end yield of homemade nut butter will depend on the type of nut you choose. Softer, more oily nuts, such as pecans will require more nuts to produced the same yield as harder nuts like almonds.

Store your natural nut butter in a sealed container in the refrigerator. Your homemade nut butter will keep for 1 month.

Homemade natural nut butters are naked to the eye. What you see is what you get, whether it is almonds, peanuts, cashews, or a combination of your favourite nuts. Store bought nut butters may contain added sugar, salt, hydrogenated vegetables oils, modified vegetable oils, saturated fats, and trans fats.

If you would like to purchase a nut butter from your local supermarket, read the ingredient list first.

Select a nut butter where the name of the nut is the only ingredient present in the ingredient list i.e. Ingredients: almonds

Nut butters can be spread on apple slices, celery sticks, whole grain crackers or toast. They are a flavourful addition to breakfasts and snacks. Enjoy!

Creative Leftovers - Beet Sweet Hummus

Ashley, Registered Dietitian — Wed, 05 Oct 2011 14:03:00 +0000

Planned leftovers can easily be packed for lunch the next day, or frozen in individual portions & thawed on a busy evening when you have less time to cook. But today's post is about taking leftovers and transforming them into a new & exciting dish!

Today I reached for the left-over side of roasted beets and the chick peas I sprinkled over yesterday's Mild Butternut Squash Curry to prepare a 'beet sweet hummus'! Yes! we can break the traditional boundaries of this chickpea spread by infusing a rosey-hue and hint of sweetness from this purple root vegetable. The soft whipped texture of this hummus is achieved with the addition of another secret ingredient "mashed potato" (which may also be a left-over in your fridge awaiting a make-over).

You can create a colorful dip trio for a vegetable platter by substituting the beets in this recipe for other vibrantly colored vegetables! For a 'soft-orange' hue opt for roasted carrot, sweet potato, or left over butternut squash! And for a whipped green hummus 'monster hummus - with Halloween drawing near' try a couple handfuls of spinach!

Download a printer-friendly version of this recipe here:
Beet Sweet Hummus (544kb)

Beet Sweet
Prep Time: using left-over ingredients (15minutes) Makes 5 – (~1/3cup servings)

Ingredients

1 cup Chickpeas, cooked, boiled without salt (or no-salt added canned chickpeas, rinsed)
½ cup Mashed red or yellow potato (1 small, 130g)
Juice of one lemon (~3 tbsp)
2.5 tsp Olive Oil
½ cup Beets, oven roasted or boiled and drained, chopped
2 Cloves garlic, pressed
<1/4 tsp Salt
1/8th tsp Pepper
Tap water (about ¼ cup; use only 1 tbsp at a time as needed)

Directions
In a blender or food processor combine cooked chickpeas, mashed potato, lemon juice, olive oil, beets, pressed garlic, salt and pepper with 3 tbsp of water. Blend on low-speed, increasing gradually. Add additional water 1 tbsp at a time in between blending, as needed to achieve desired smooth whipped texture. Serve with a colourful plate of fresh vegetables.

Nutrition Facts per 1/3 cup serving:
Calories 105, total fat 3g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 125 mg, carbohydrates 16g, sugars 2g, fibre 3g, protein 4g

Mild Butternut Squash Curry

Ashley, Registered Dietitian — Tue, 04 Oct 2011 07:58:00 +0000

I was surprised to wake this morning and find the courtyard thick with fog... cool and serene. Inspired to create a warm dish the butternut squash sitting on my kitchen counter caught my eye. During the Fall you can find an abundance of different varieties of winter squash at your local supermarket.

Butternut squash is one of the more common varieties of winter squash. Its smooth, dense flesh becomes sweet and nutty when cooked.

This mildly spiced curry pairs wonderfully sprinkled with cooked chickpeas over a bed of nutty brown rice (spiced with a dash of cumin and thyme, and a few tablespoons of chopped cashews). Serve with a side of brightly colored vegetables such as roasted beets, sauteed beet greens, or a fresh spinach salad with cranberries, red peppers and goat cheese, with a bowl of mixed berries topped with vanilla infused plain yogurt and a drizzle of honey for dessert).

Download a printer-friendly version of this recipe here:
Mild Butternut Squash Curry (583kb)

Mild Butternut Squash Curry
Prep Time: 15 minutes; Cooking time: 40 minutes; Makes 6 – ¾ cup servings

Ingredients

1 Butternut Squash, cubed, about 5 cups (slice off crown & base of squash, slice in half & scoop out pulp and seeds – keep for roasting later! Lay pieces on their flat base and slice off outer skin, chop into bite-size cubes)... more help
2 tsp Ginger, grated (or ½ tsp ground ginger)
2 Small-Medium White or Yellow Onions, chopped about 2 cups
2 Cloves Garlic, pressed
½ Green Pepper, chopped into bite-sized pieces
½ cup Grape or cherry tomatoes
1 Tbsp Olive Oil
½ tsp Red Curry Paste (or 2-4 tsp mild curry paste if you prefer)
1/8th tsp Turmeric
½ tsp Salt
1 cup Low Sodium vegetable or chicken broth (i.e. Harvest Sun Organic No-Salt-Added Boullion Cubes)
1 Tbsp Corn starch or other thickening agent
1-2 cup Water (as needed)

Directions

1. In a wok or large skillet heat olive oil over medium heat. Add garlic and onion, sauté until translucent. Add broth, 1 cup water, curry paste, turmeric and squash. Cover and simmer for 15-20 minutes until squash can be easily pierced with a fork.

2. Add green pepper, tomatoes and salt. Add water in ¼ cup amounts if curry becomes too thick. Cook until peppers are tender-to-bite (5-8 minutes) but not so long that the green pepper loses its rich green color.

3. Mix cornstarch into ¼ cup cool water, stir well. Pour over curry and stir to mix, heat until curry begins to thicken. Serve & enjoy!

Nutrition Facts per ¾ cup serving: calories 117, total fat 3g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 236mg, carbohydrates 22g, sugars 6g, fibre 4g, protein 4g

Nutrition Facts (full meal: 3/4 cup curry, 1/2 cup brown rice, 1 tbsp chopped cashews, 1/2 cup cooked chickpeas, 1/2 cup cooked beets, with dessert 1 cup mixed raspberries,blueberries and blackberries, topped with 1/2cup plain skim milk yogurt and 1 tsp honey ): calories 580, total fat 10g, saturated fat 2g, trans fat 0g, cholesterol 0mg, sodium 371mg, carbohydrates 108g, fibre 20g, protein 23g

Autumn Mixed Bean Soup

Ashley, Registered Dietitian — Mon, 03 Oct 2011 14:40:00 +0000

It seems that the cool fall temperatures have officially blown in... I prepared this delightfully yummy soup over the weekend to take the chill off. I welcome the arrival of fall, along with its brilliant rustic colors as it is an invitation to pull out my slow cooker and begin filling the kitchen with the aroma of pumpkin soup, carrot pottage, hearty stews and chilis...

Today I'd like to share a recipe for Autumn Mixed Bean Soup - this version is adapted from Canadian Living "The Slow Cooker Collection".

Download a Printer Friendly Version of Recipe Here:
Autumn Mixed Bean Soup (579kb)

Photo Credit: Ashley Cattell, Registered Dietitian

One cup of this hearty soup packs a powerhouse of nutrients including 10g of fibre (nearly ½ half a woman’s daily fibre target and 1/3rd of a man’s). To add a little garnish, top with a sprinkle of chopped parsley, 1 chopped kalamata olive and a few home-made garlic croutons (easy-breezy: 1 slice (30g) whole grain bread spread with 1 clove pressed garlic and ½ tsp butter, slice into cubes and place on a baking sheet in the oven, broil until golden).

Tip: you can add a punch of color with the addition of some greens, chiffonade (sliced thinnly) during the last 10 minutes of cooking and not earlier so they soften yet retain their rich green color (i.e. beet greens, kale or spinach would work great)

Autumn Mixed Bean Soup
Makes 10-12 cups soup; Slow Cooking Time 6-8 hours; Preparation: 15 minutes

Ingredients

2 Small onions, chopped
2 Cloves Garlic, pressed
1 Tbsp Minced ginger root (or 1 tsp ground dried ginger)
1 tsp Red Curry Paste (or 2-4 tsp mild curry paste if you prefer)
1 can (28oz/796ml) no-salt added canned tomatoes including liquid (i.e. Alymer’s, Hunts)
6 cups Low-sodium Vegetable or chicken broth (home-made or store bought i.e. President’s Choice Blue Menu Low Sodium Vegetable Broth)
2 cups assorted Dried Beans & lentils, (i.e. Bob’s Red Mill 13 Bean Soup Mix - navy, black, red, pinto, baby limas, large limas, garbanzo, red lentils, great northern, kidney beans, black-eyed peas, yellow splits, green splits, and lentils.) or 6 cups no-sodium added or low-sodium canned beans, rinsed*
1 tsp fresh lemon juice
Pepper to taste

Directions

1. In a 4 ½ to 6 quart (4.5 to 6L) slow cooker combine onion, garlic, curry paste, ginger, tomatoes, broth and dried beans.

2. Cover and cook on low (8 hours) or on medium-high setting (5-6 hours). If using canned beans* add now, and cook on high for last 30 minutes until beans are hot. Add water if soup becomes too thick.

3. Before serving stir in coriander or fresh parsley (optional) and top with garnish.

Nutrition Facts per 1 cup serving: calories 250, total fat 4g, cholesterol 0mg, sodium 150 mg, carbohydrates 41g, fibre 10g, protein 14g

Herbs in the kitchen | Spices Part V

The Philosophy Team — Tue, 17 May 2011 13:05:15 +0000

Boost the flavour and aroma of your dishes with herbs. We touched on the basics of cooking and storing herbs in Part 4 of our Spice Series: Herbs 101, today we delve into some classic herb pairings to brighten up your dishes!

Chives are the most lightly flavoured of the onion family and widely cultivated all over the world including North America and Europe. Chives grow as bright green grass-like clumps that are hollow and have a crunchy texture. When looking for chives, choose a bright green, crisp bunch. Drying your own chives may not be a good idea as they lose much of their flavour and aroma in this process; however you could chop and freeze them to extend their shelf life. A word of advice – never cook your chives as the flavour will be lost. Rather, wash, chop or snip them and add to soups, salads, or sauces just before serving.

Try stirring a handful of chives into a thick yogurt to make a fresh relish for baked chicken or grilled fish.
You could also add them to a baked potato topped with a hint of margarine and low-fat plain yogurt.

Tarragon is a unique herb, both in its taste and culinary uses. French tarragon carries sets of mid-green leaves that are sweetly aromatic with hints of pine, anise, or licorise. The flavour is strong yet subtle so be sure to use sparingly.

Fresh tarragon lends pleasant flavour to green salads, marinades for poultry, meat, and seafood, and to flavour goat and feta cheese. Cooked tarragon may lose its aroma but its flavour persists.
Pair tarragon with mushrooms, artichokes, asparagus, zucchini, tomatoes, and potatoes.

Rosemary otherwise known as Rosmarinus Officinalis, is cultivated in temperate-climate regions such as in the Mediterranean, throughout Europe, and North America. It is very aromatic, slightly bitter while carrying notes of pine and camphor. However, rosemary flowers carry a more mild flavour than the leaves. Rosemary leaves are tough therefore it is wise to chop them before adding to dishes. The flavour is strong and will not diminish by long cooking, making it a perfect addition to stews or your slow-cooker favourites.

Pair rosemary with vegetables sautéed in olive oil, a marinade for lamb, or try steeping crushed bunches in milk or lemonade.

Fenugreek. Did you know fenugreek is considered both a spice and herb, depending on which part of the plant you use. It is most valued in Middle Eastern and Indian cooking. The seeds act as a spice providing the strong aroma of curry powders. Fresh leaves of fenugreek also known as ‘methi’ are grassy and mildly pungent.

Fenugreek leaves are widely used in India as a vegetable, or cooked with potatoes, spinach or rice. They also pair well with lentils, fish, green and root vegetables like carrots, and tomatoes.
Fenugreek seeds on the other hand are used in chutneys, traditional spice blends, or ground to use as a rub on meat.

Try Philosophy’s leafy green salad topped with grilled chicken, feta cheese, and the perfect compliment of herbs – tarragon and chives!

Herb Inspired Chicken Feta Salad (426kb)

You can also enjoy our Lemon Thyme Grilled Chicken (377kb). Thyme carries notes of clove and mint and is a perfect addition to thick vegetable soups, tomato based sauces, casseroles, and marinades for meat.

Herbs 101: Spices Part IV

The Philosophy Team — Thu, 07 Apr 2011 11:15:00 +0000

Cooking with herbs is a great way to give your favourite recipes some pizazz! From basil to parsley and fenugreek to cilantro – the options are endless. Today we will explore the basics of buying and storing herbs.

Where do herbs come from? Herbs are the leaves and flowers of plants. With near-zero calories, herbs boost flavour by complimenting a dish rather than dominating it.

Purchasing Herbs

Look for vibrant colours as a faded colour is a sign of flavour loss.
When you crush a small leaf or herb piece in your hand, you should smell a fragrant and intense aroma.

Storing Herbs
Proper storage of herbs will help them last longer and keep flavour intact.
It is best to use fresh herbs within one week so that fragrance and flavour are maximized.

Store fresh herbs in a glass jar with the stems immersed in water.
After you wash your herbs, completely air dry them or pat with a dishcloth to remove extra moisture. Wrap herbs in a paper towel and then store in a perforated plastic sealable bag in the refrigerator.
Dry your own herbs by first washing and then placing them on a muslin (cotton cloth) until the leaves are dry and brittle to touch (time varies per herb). Store them in an airtight container in a cool, dry place.

Shelf life guidelines

Fresh herbs: 1 week in the refrigerator.
Dried herbs: 1-3 years in a cool, dark place.

Freezing herbs: Fresh versus dried
Store fresh herbs in the freezer to extend their shelf life. Freeze them whole, chopped, or pureed – whatever meets your needs! Avoid freezing dried herbs as this does not extend their shelf life and results in loss of flavour and aroma.

A neat trick: If you want to use herbs and spices for soups, stews, or other liquid based dishes, store fresh chopped herbs in an ice-cube tray in the freezer. Fill half the tray with herbs and half with water, and let freeze.

Did you know? Rubbing leafy herbs in the palm of your hands before adding them to your pan of goodness will help to release flavour and aroma.

Getting Started
A great way to add a punch of flavour to your cooked veggies is to trying roasting them with herbs and spices. Try our:
Roasted carrots with basil (362kb)

Remember: adding herbs to your meals is not limited to lunch and dinner you can add a little flare to breakfast too. Try our:
Herbed omelet (361kb)

For More Information
Try growing your own herbs at home for a fresh supply. A small garden patch or windowsill inside your home creates a great environment. Read more:
External Link: Canadian Living "Five Healthy Herbs: It's easy to grow them"

Spring Wellness Challenge | Starts today!

Ashley Cattell, Registered Dietitian — Mon, 04 Apr 2011 10:16:00 +0000

This month we’re challenging you to start your day with a healthy breakfast & have FUN getting active! The challenge opens today April 4th. As we welcome the arrival of Spring it is a great time to begin creating new healthy habits! Take part and inspire others with your healthy breakfast ideas and how you incorporate activity into your day!

Challenge Starts: April 4th 2011 | Challenge Ends: April 29th 2011

Winners will be Announced: April 30th on our website and Facebook Page

Download Printer-friendly details (497kb)

Prize #1

$250.00 Gift Certificate towards nutrition coaching

with the Dietitians of Philosophy Nutrition & Fitness Inc.

Prize #2

20-class punch pass for Zumba Fitness (value $185.00)

with Edmonton Zumba Party

www.edmontonzumbaparty.com

How to Enter
Complete 1 or both tasks below. For each task you complete your name will be entered in to win one of two fabulous prizes! You can only enter a maximum of two times by completing each task once.

Task #1 – Begin your day with a healthy balanced breakfast!
1. Prepare a healthy breakfast.
2. Include foods from at least three food groups in Canada’s Food Guide
3. Take a photograph of yourself with your healthy breakfast
4. Briefly describe your healthy balanced breakfast and post it on our Facebook Page

Task #2 – Capture yourself having FUN getting Active!
1. Capture yourself in a photograph having fun doing an activity this month. Get creative – building a snowman with the last of the snow, ice skating, jogging, dancing or practicing yoga!
2. Briefly describe your activity and post it on our Facebook Page

Let the challenge begin!
Nourish your body. Embrace your health.

Teff -The World's Smallest Grain

Ashley Cattell, Registered Dietitian — Fri, 01 Apr 2011 14:25:00 +0000

Today we’re highlighting a food you may not have heard of “Teff”, its name often thought to be related to the word ‘lost’ in Amharic, is associated with its tiny size. Teff seeds are less than 1 millimeter in diameter and closely resemble poppy seeds.

Traditional Origin
Teff is eaten as a grain, but is in fact a seed and has long been a staple in Ethopia where it is ground into a flour to prepare a unique flat bread with a slightly spongy texture called injera. Teff has become more popular over the past two decades because of its versatility in cooking – today it is used in baked products (such as pancakes and waffles), breads, snacks, cereals, and porridges.

The Smallest Grain in the world
Also recognized as the smallest grain in the world, Teff is gluten-free and has a high quality protein composition. It is favoured for its slightly sweet molasses-like flavour and is available in three colours: red, brown and white. You can be confident you are choosing a whole grain when you select a variety of teff because the kernels are so small they are simply too difficult to mill.

Nutritional Benefits
Teff is in fact a variety of millet, which may bring to mind ‘bird seed’, but don’t be deterred. Both Millet and Teff have a long history in traditional diets including those eaten in Taiwan and Ethiopia, and also boast a variety of nutritional benefits.

One serving of Teff is ½ cup cooked (~1/4 cup dry)
Teff is high in resistant starch, a type of dietary fiber that can assist with weight management, blood sugar control and colon health.
Teff provides more calcium than most grains - 62mg in ½ cup, roughly the same amount found in 1 cup of cooked broccoli or 3 tbsp of almonds
Teff was believed to be high in iron but more recently its been found that it is the soil mixed with the grain after it has been threshed on the ground that confers Teff’s higher iron content (25% of the Daily Value for iron in ¼ cup dry, about ½ cup of cooked Teff)

Cooking with Teff
When cooking Teff (pictured in white ceramic bowl far right), the optimal ratio of water to grain is 4:1. Add ¼ cup of teff to 1 cup of boiling water, bring back to a boil. Turn down to a simmer and cover (stirring occasionally) until all the water is absorbed (~ 15 minutes).

Enjoy Teff as a side dish, building flavor with fresh herbs and veggies that are in season. Add a punch of flavor to your meal and substitute Teff polenta with basil and asparagus (403kb) in place of your traditional side of pasta or rice.

Or an easy way to easy way to incorporate this grain into your day is as a breakfast cereal – Try:
Philosophy’s Honey Walnut Porridge (374kb)

Afternoon tea anyone? | Spices Part: III

The Philosophy Team — Wed, 30 Mar 2011 16:15:00 +0000

Teas contain catechins, a type of polyphenol antioxidant. In fact, there are many studies that suggest catechins may reduce the risk of certain cancers, including ovarian and lung cancer, as well as cardiovascular disease. But are all teas the same? Find out the power in your cup.

A true tea originates from the tea plant called Camellia sinensis. This vibrant evergreen plant flourishes in tropical and sub-tropical climates as found in China, India, Sri Lanka, Kenya, Indonesia, Turkey, Iran and other exotic destinations. Like wine, tea plants are grown around the world. Teas differ from each other in flavor and color, which is determined by the oxidation of their leaves.

True Teas:

Black Tea is most popular in North America. It is the most highly oxidized of teas producing a deep, rich flavour and reddish colour.
Oolong Tea literally means “black dragon.” This tea is partly oxidized and reflects the essence of both a black and green tea. It produces a flavourful and aromatic punch.
White Tea is the rarest of teas – it can only be picked for a few weeks in a year. It is made from unopened leaf buds which are then allowed to wither and dry at low temperatures. The leaf buds are only slightly oxidized to produce a mild flavour.
Green Tea has been gaining momentum over the past few years. Leaves are heated, steamed and dried immediately to prevent oxidization. Most green teas can be re-steeped 2-3 times.

Although lighter teas (white and green) may have more catechins than darker teas (oolong and black), not any one tea is healthier than the other. In fact, tea is one of the most researched drinks in the world – studies find that all ‘true’ teas (from the Camellia sinensis plant) pack a beneficial combination of antioxidants and other healthful compounds. (4)

Herbal Tea and Red Rooibos Tea (commonly marketed as the South African red tea) are herbal teas technically referred to as tisane. They are not a true tea as they are not derived from the Camellia sinensis plant. Rather, herbal teas are made with infusions of herbs, flowers, roots, and spices among other plant parts. In fact, herbal teas do not contain catechins and therefore would not possess the same health effects reported by certain studies. However, they do offer qualities such as relaxation and something to enjoy on a cold afternoon. (5)

The best of both worlds

Chai is the word for tea commonly referred to in South Asian countries. In North America, chai tea implies a spiced tea. It is made by blending spices such as cardamom, cloves, fennel seeds, ajwain (also known as carom) seeds, black tea, and milk to produce an aromatic and sweet beverage. Many varieties exist - indulge in Philosophy’s version of a fulfilling, afternoon chai tea (434kb).

Breakfast skipper or lover?

Ashley Cattell, Registered Dietitian — Sun, 27 Mar 2011 09:30:00 +0000

Would you believe only 58% of Canadians report they eat breakfast every day. If you fall among the 42% who do leave the house with only a coffee in hand, spare me a moment to see if I can challenge your habit.

Improve your nutrient score
We know that the key benefit of breakfast is its contribution to nutrient intake - both children and adults who eat breakfast regularly have higher daily intakes of fibre, calcium, vitamin A, vitamin C, riboflavin, zinc and iron than breakfast skippers.

Start your day alert & on top of your game
If you find yourself groggy and lagging behind as you head out the door to tackle your daily tasks – a lack of or imbalanced breakfast may be the culprit. Beyond ramping up our daily nutrient score, breakfast is connected to thinking and alertness. Eating breakfast has been linked to children’s cognitive abilities, in particular their memory, test grades and school attendance.

Manage your weight
As adults, not only do we benefit from higher intakes of nutrients and fibre when we eat breakfast, but it has also been shown that we eat less calories, fat and cholesterol over the day (compared to breakfast skippers).

Curb your Cravings
NPY – a nerve chemical that can turn on your cravings for carbohydrate rich foods – jump-starts the eating cycle first thing in the morning when stored energy (glycogen) in our muscles and liver are low (drained during the night as we sleep). It’s these lower blood sugar levels that trigger the brain to release NPY and encourage us to eat carbohydrate-rich foods at breakfast.

Skipping breakfast can lead to a steady rise in NPY (Neuro-peptide Y) over the morning and turn-on our cravings for carbohydrate rich sweets like donuts and pastries and cookies in the lunch room. Prevent these cravings before they start with a balanced breakfast! Eating a wholesome breakfast that includes whole grains balances NPY and boosts serotonin another nerve chemical which helps curb our cravings for carbohydrates.

Not Hungry?
Your breakfast skipping habits have trained your body not to feel hunger first thing in the morning. Its the spring season and time to 'clean out the old 'habits' and bring in the new'. Start small and build on your breakfast. Combine at least 3 food groups i.e. dairy (milk or yogurt) with a fruit and/or vegetable and whole grain.

A few suggestions to get you started:

Breakfast-to-go: 8oz tea latte (made with low-fat milk, 1/2 oz classic syrup or no-sugar added syrup), a whole-grain cereal bar (high in fibre, 4g or more i.e. Kashi Chewy Bars) and 1 cup of whole strawberries (in a sealable bag) to-go.

Lazy Sunday Morning: Cheesy vegetable omelette (1 egg or 2 egg whites +1/2 oz shredded jalapeno havarti cheese <21% milk fat, sliced red peppers, button mushrooms, red onion), 1 cup watermelon (or cantaloupe and honeydew), + 1 slice whole grain toast

Quick & Simple: Ready-to-eat breakfast cereal (1/2 cup to 1 cup) with less than 1 tsp of added sugar in the nutrition facts table (5g or less) served with low-fat milk. Top with 2 tbsp All Bran Buds (for added fibre), 2 tbsp walnuts or almonds (for healthy fat) and a side of fresh fruit (i.e. sliced pear, 6-inch banana, or quartered orange).

Sample cereals with less than 5g sugar per serving: i.e. Post Shredded Wheat, Kellogg's Whole Grain Cheerios, Kashi Go Lean Original, Wheetabix Alpen Original, Quaker Life Cereal

Mmm Mmm Muesli: Mix together: 3/4 cup plain yogurt + 1/4 cup large flake oats + 1 cup mixed blackberries, raspberries and blueberries (or ½ cup peaches canned in 100% fruit juice); Drizzle with 1 tsp of honey or maple syrup

Power-up Porridge: 3/4 cup cooked oatmeal (large-flake oats) or other no-sugar added hot cereal (i.e. Red River, Oat Bran or Sunny Boy) topped with 1 chopped apple, 2 tbsp raisins, 1 tbsp slivered almonds, 1 tsp brown sugar, a dash of cinnamon and sprinkle of nutmeg, serve with low-fat milk

"Eat your Carrots - they're good for you" ...

Ashley Cattell, Registered Dietitian — Fri, 25 Mar 2011 13:47:00 +0000

Your mom always reminded you “Eat your carrots – they're good for your eyes!” There is truth behind this old saying. Did you know one medium-sized carrot provides enough beta carotene for a whole day's supply of vitamin A! Some beta-carotene is converted to retinol in the body–a type of vitamin A–for this reason, beta-carotene is often called ‘pro-vitamin A'.

Pro-vitamin ‘A’
Believe it or not, there are around fifty types of carotenoids that the body can convert to vitamin A; however, beta carotene is one of the most commonly consumed types in Canada. Foods rich in beta carotene, such as carrots alongside other bright orange vegetables such as sweet potato and winter squash (acorn, butternut, buttercup, Hubbard, pumpkin and spaghetti) help to prevent vitamin A deficiency which can lead to dry eyes, dry skin, impaired bone growth, susceptibility to respiratory infections and night blindness.

A powerful Antioxidant
Over and above its vitamin-A activity beta-carotene is a phytochemical (plant compound with health benefits) and a powerful antioxidant, whose role is to protect the cells in your body from damage caused by free radicals. As an added bonus: carrots are also a good source of fibre, vitamin C and potassium. Research supports that the antioxidant properties of beta carotene from food (not supplements) may help to prevent lung cancer, heart disease, and aid in female reproductive health. You need to get your beta carotene from food, not supplements.

Eat your Carrots - Forget the Supplement
There is no evidence to support beta carotene in pill form reduces your risk for heart disease, in fact, when it comes to lung cancer, taking a beta carotene supplement may actually boost your risk for the disease.

To incorporate carrots into your meals & snacks:

make a batch of healthy whole-grain carrot muffins with chopped walnuts or almonds for added flavour and healthy fat. Try our Carrot Spice Muffins (344kb)
make a soup rich in beta carotene by pureeing boiled carrots, potatoes and cooking water (or no-sodium added soup broth) in a blender or food processor. Add herbs & spices to taste.
combine shredded carrots and cabbage with chopped cooked beets and chunks of apple for a healthy salad
enjoy a shake chock full of nutrition by combining 1/2 cup of carrot juice, 1 banana and 3/4 cup of low-fat milk in a blender
choose carrots as a mid-day snack with vegetable oil based vinaigrette or hummus. A little healthy fat (3-5g or 1 tsp) helps to ensure you absorb the beta carotene from your veggies!

Theme Night | Indian Cuisine

Ashley Cattell, Registered Dietitian — Tue, 22 Mar 2011 17:50:00 +0000

This evening we explored a cultural plate featuring Indian Cuisine – we prepared Phul Gobi (cauliflower flowerets cooked gently with onion, turmeric, crushed chiles and olive oil) and Chicken Korma (a mild curry, where chicken is marinated in yogurt with turmeric and an array of other spices including ginger, cinnamon, cloves, cardamom, coriander, cumin and chilli powder to create a creamy sauce).

To create a balanced meal we paired our chicken korma (protein) & Phul Gobi (veggies) with a brown basmati rice (whole grain). Tonight's recipes are featured in “Complete Indian Cooking”.

Turmeric is highlighted in both dishes–a spice taken from the dried roots of a tropical plant related to ginger, turmeric is ground to produce a bright yellow powder. There is a large amount of emerging research that suggests the antioxidant capacity of spices such as turmeric may provide you with health benefits. The antioxidant curcumin, a bright yellow compound found in turmeric has been the focus of many studies!

For tips on how to incorporate more flavour into your meals with spices look to our series of posts on Spices: What is all the spice about? and Spice up your plate.

When plating your meal, aim for healthy portions:

1/2 of your plate vegetables (1 1/2 to 2 cups)
1/4 of your plate grain or starch (1/2 to 1 cup)
1/4 of your plate protein (i.e. 2-3 ounces of meat)

Skip the Salt & Choose Flavour!

The Philosophy Team — Wed, 16 Mar 2011 16:00:00 +0000

Have you heard? Canadians are consuming 2 to 3 times the amount of sodium they need in a day. Getting more than the recommended maximum of 2300mg of sodium per day can increase your risk for 'high blood pressure' (also called ‘the silent killer’ because often people are unaware they have it, yet it can lead to stroke and heart disease.)

You already cut-out the salt shaker? Beware this is a step in the right direction, but many are surprised to learn that cutting out the salt you add while cooking and at the table only accounts for 11% of your daily sodium intake.

The Big Sodium Culprits: Fast Food, Processed Food, and Meals at Sit-Down Restaurants account for a whopping 77% of the sodium in our diets. Tips to take with you:

Avoid fast food laden with sodium
Look at the nutrition facts when heading out to dine at a favourite restaurant
Beware of the sodium in packaged foods on grocery store shelves

Choose low sodium or no-sodium added alternatives when you choose to buy a packaged food (this includes soups, canned vegetables, breakfast cereals and breads among many other foods often packaged with sodium). Look for low sodium and no-sodium added varieties such as President's Choice no-sodium added canned vegetables and beans and Campbell's no-sodium added soup broth

Rule of Thumb: packaged foods low in sodium will provide 5% or less of your Daily Value for sodium

Stick within your sodium ‘budget’. Go back to the basics:
Cook with fresh ingredients and season dishes with lemon juice, vinegars, spices, and fresh herbs. Look to our series of post’s on spices for tips and tricks

Get to know your slow-cooker – this kitchen essential allows ingredients such as meat, vegetables and whole grains to cook over time allowing flavours to build. Looking for a recipe? Try our Saucy Mushroom Chicken

If you choose a packaged product you can reduce the sodium content in your serving by adding ingredients low in sodium when you are preparing your meal. You can add extra veggies to your packaged stir fry with sauce, or additional no-sodium added vegetable broth, beans, and fresh veggies to your canned soup.

Remember: It can take anywhere from 3 to 6 weeks for your taste buds to adjust to a lower-sodium menu. Give yourself some time and don’t give up!

For a burst of flavour and a light balanced meal try our 20-minute Moroccan Quinoa Salad (484kb) For an additional serving of veggies serve this salad over a bed of leafy green spinach or mixed field greens.

Spice up your plate! | Spices: Part II

The Philosophy Team — Mon, 14 Mar 2011 07:45:00 +0000

We touched on the basics of cooking and storing spices in Part I of our Spice Series: What’s All the Spice About, today we delve into some classic spice pairings to inspire your culinary adventures.

Cayenne is the hottest and most common of the ground chiles originating from the Capsicum annum plant species. The whole peppers are green which turn red as they mature and ripen – you can buy them ground or whole. A little cayenne pepper goes a long way. Add a pinch of pepper to salad dressing, soup, creole or curry dishes for a kick! Or use a whole pepper in a stir fry to maximize heat. To cool down the heat factor of a pepper, remove the seeds before adding it to your recipe.

Chili powder is a combination of ground chile peppers. Chili powder can be made by combining ground chiles with ground cumin, dried oregano, and garlic powder. When used, a hot chili powder can add heat to chili, enchiladas, tamales, guacmole, bean casseroles and eggplant. Tip: Beware of hidden sodium in spice combinations such as chili powder. If you choose a ready-made chili powder from the grocery store, read the ingredient list and select a variety with no sodium added.

Paprika imparts a milder flavour than cayenne pepper. Domestically produced paprika is primarily used to impart its prized red-orange color to pale dishes such as potato salad and deviled eggs. Traditionally, Paprika - native to the Caribbean and Central America and now predominantly produced in Spain, Peru, South Africa and Israel, lends itself nicely in goulash and other stews, rice and chicken curries. This sweeter milder relative of hot chiles makes a tasty rub for chicken or pork, combined with cinnamon, a pinch of sugar & salt.

Nutmeg and mace originate from the nutmeg fruit of an evergreen tree Myristica fragans native to Indonesia (mace on a nutmeg, pictured left). Both have a rich and warm aroma. However, nutmeg has a strong taste with hints of clove and a deep woody flavour, whereas mace is subtle with lemony sweetness but finishes with a potent bitterness. Nutmeg is surprisingly versatile and lends a gentle aroma and warmth to oatmeal, rice pudding, apple sauce or pumpkin mousse. Both spices can be used interchangeably in a recipe and pair well with fish, seafood chowders, eggnog, warm milk, and root vegetables such as carrots, onions, sweet potatoes and parsnips.

Cumin has one of the most diverse culinary uses – from pork sausages in Portugal, cheese in Holland and curry powder in India to pretzels in Alsace and fish dishes in Lebanon! Cumin has a strong and spicy yet sweet aroma. Its flavour is sharp, earthy, and warm. Cumin is available as whole seeds (pictured left) or ground and pairs well with chicken, lamb, pilafs, beans, bread, lentils, onions, potatoes, squash, and sauerkraut.

Put your spice cupboard to good use - try our version of cumin-infused rice. Top this dish with your favourite home-made stew, lentil soup, roasted root vegetables or curry!

Printer Friendly Recipe (385kb)

Quinoa | A Super Pseudo-Cereal

The Philosophy Team — Thu, 10 Mar 2011 08:29:00 +0000

About Quinoa (pronounced 'keen-wah')

Quinoa is a small, round, flattened seed native to the South American Andes. Quinoa is also called a pseudo-cereal because it is cooked and eaten similar to grains, but does not belong to the same botanical family as cereal grains such as rice, wheat and barley. Quinoa is quickly gaining popularity in Canadian households, and you can now find it in most grocery stores. Chock full of nutrients, Quinoa is a healthy addition to your menu.

The Nutritional Benefits of Quinoa

½ cup cooked quinoa provides: 88 calories, 1.5g fat, 3g of protein and 2g of fibre.

Quinoa is gluten free and a safe alternative to gluten-containing grains for people with Celiac Disease following a gluten-free eating pattern.

Try our Lemon Quinoa Salad (383kb)

½ cup of quinoa is a ‘source of fibre’ making it a satisfying choice that is digested more slowly in the body compared to refined grains such as white pasta or white rice.

Quinoa is also high in lysine, an amino acid essential for building and repairing body tissues. Quinoa’s high quality amino acid profile makes it a high quality protein and important food choice for people following a vegetarian or vegan eating pattern.

Incorporating Quinoa into Your Diet

Enjoy quinoa as an alternative to or a complement to other grains you eat regularly at meals and snacks. Try quinoa in place of rice with a stir fry, or as a complement to barley added into a vegetable soup.

Serve quinoa over plain yogurt topped with fresh fruit and a drizzle of honey at breakfast.

Incorporate quinoa into salad, as a topping over spinach and field greens with brightly colored bell peppers and toasted pecans.
Quinoa added to a home-made bean soup (above)

Cooking with Quinoa

Rinse your quinoa before cooking. Quinoa has a naturally occurring bitter coating called saponins which protects quinoa from pests while growing. It is a good habit to rinse your quinoa before cooking to remove any leftover saponins not removed by the manufacturer.

The optimal ratio for cooking quinoa is 2 parts water to 1 part quinoa (i.e.1 cup of water to ½ cup quinoa). To impart more flavor into your quinoa dish substitute low-sodium or no-sodium-added vegetable or chicken broth for a portion of the cooking water. Bring quinoa to a boil, turn down the temperature to a simmer, and cook for 15 to 20 minutes until light and fluffy.

Remember: Quinoa will triple in size when cooked (1/2 cup dry will make 1 1/2 cups cooked).

A Healthy Dish!
Lemon Pepper Chicken with Roasted Asparagus & Quinoa (474kb)

For more information on Quinoa visit The Whole Grains Council Website
click here (external site)

What's All the Spice About? | Spices: Part I

The Philosophy Team — Sat, 05 Mar 2011 17:20:00 +0000

When a recipe lists a spice in its ingredient list, what do you do? Do you reach for the whole or ground variety at the grocery store?

Most of us would instinctively reach for the familiar ground spice conveniently packed and ready-to-go. But the true flavour and aroma of a spice is better unleashed when working with whole spices.

Dried Whole Chili Peppers (left)

Remember: ground spices will release their flavours more quickly than whole spices and are best used in recipes with shorter cooking times or can be added near the end of cooking for longer cooking recipes. Whole spices need a longer time to release their flavor – they work well in longer cooking recipes like soups and stews.

You can take advantage of the rich aromas and flavours of whole spices by grinding them yourself for use in shorter cooking recipes.

Whole Nutmeg (left)

Don’t own a mortar and pestle? Breaking down whole spices can be achieved using a food processor, blender, electric coffee grinder, spice mill, rolling pin, grater, or pepper mill.

Benefits of using spices:

Great flavour
Easy to use
Superb salt replacers
Near no-calorie friend!

Interesting Fact: Spices versus Herbs
Spices are the dried seeds, buds, fruit or flower parts, bark, or roots of plants, often of a tropical origin. Herbs, like spices are naturally aromatic products used to flavour foods. Herbs are the leaves and sometimes the flowers of plants, often grown in a Mediterranean climate.

Storing Spices
Invest in spices and keep a fully stocked spice cupboard or rack to access whenever a recipe inspires you. Keep spices in airtight containers in a cool, dry place away from sunlight or heat to prevent spoilage. Avoid storing spices in a cupboard near the stove top, dishwasher or a window.

Whole Cinnamon Sticks (left)

Myth: Freezing Spices will extend their shelf life. Do not freeze spices - this does not extend their shelf life! In fact, taking spices in and out of the freezer could lead to condensation developing in the container causing aroma and flavour loss.

Here are a few shelf life guidelines:

Whole spices and seeds - 3-4 years
Ground spices - 2-3 years
Seasoning blends - 1-2 years

If a spice loses its color and aroma, then it may be time to throw the spice away. Spices do not spoil, but they do lose the strength of their flavour and aroma.

Dry roasting is the process of roasting a whole spice to amp up its flavour and aroma. This is best achieved using an oven or stovetop. If using an oven, place whole spices flat onto a tray and heat at 325°F for 2-3 minutes or until the color darkens and its aroma fills the air. On the stove top, add the spice to a dry, non-stick skillet and heat until aromatic. Make sure the spices do not smoke – this means that they are overdone! Don’t forget to occasionally mix the spices to ensure an even color.

Roasting can even enhance the flavour of ground spices! Check out our version of a spicy snack-time recipe Spicy Roasted Chickpeas

Cauliflower Bisque

Ashley Cattell, Registered Dietitian — Sun, 27 Feb 2011 15:05:00 +0000

Tip-toeing around my living room, in my pyjamas this snowy February morning, I knew there was nothing that would be more fulfilling than a warm cup of soup. Opening the refrigerator I looked at what I had on hand... half a head of cauliflower, onions, milk, no- sodium-added chicken broth.... Flipping through my cookbooks a Cauliflower Bisque caught my eye...

What is a bisque? A bisque is a thick creamy soup that may acquire its texture in one of a number of ways including pureed vegetables, addition of an egg- or flour- thickened sauce, and with or without butter or cream.

Today's soup was inspired by a cauliflower bisque from "Canadian Living: The Slow Cooker Collection" - the use of a slow cooker (my new favourite time-saving tool, essential for the kitchen) - was another reason I gravitated towards recipe. I read through the recipe and was ready to make some tweaks.

There is almost always room for adaptations without sacrificing flavour to create a version that is healthier for your heart and your waistline.

I started out by sautéing one large onion (diced) in a tablespoon of olive oil and threw in a 1/2 teaspoon of hot curry paste instead of mild (for a little extra spice) - forming a fragrant flavourful base for this soup. Instead of reaching for any-pre-made soup broth (or bouillon cubes), I opted for a no-sodium added chicken broth which can be found in most local grocery stores far more easily today compared to just one year ago - two examples include President's Choice Blue Menu (Superstore) no-sodium-added chicken soup broth or Campbell's no-sodium-added Chicken Broth.

Into the slow cooker went sautéed onions, finely sliced cauliflower, diced potato and soup broth - on went the lid and it was time to let the flavours meld for 4 to 6 hours.

Tempted to add a little crunch to this soup, I decided I would bake some home-made croutons. I pulled a slice of whole grain bread out of the freezer, sliced it into small cubes, and tossed them with 1 teaspoon of extra-virgin olive oil, a sprinkle of Italian seasoning, and 1 clove of minced garlic. Spread flat on a rimmed non-stick baking sheet, they toasted nicely in the oven (at 400 degrees Fahrenheit) for just 8 minutes until golden brown.

Mid-afternoon, I pulled the lid off the slow cooker for the first time (careful not to do so earlier, as it would add 20-30 minutes to the cooking time). With the vegetables tender, there was little left to do but puree the soup in batches, and stir in one cup of low-fat (1%) milk. I omitted the salt, and hot-pepper sauce (because I had opted for Hot Curry Paste earlier) and this soup was ready to enjoy.

With the rich fragrant aroma of roasted cauliflower & caramelized onions filling the room I was immediately lead to reminisce, thinking of how much this soup reminded me of delicious meals prepared by my Baba and how close the link is between food, family and tradition.

For a printer version my heart-healthy soup rightly named:
Baba's Healthy Cauliflower Bisque.

A Healthy Twist on Comfort Foods | Part II - Baked Brown Beans

Ashley Cattell, Registered Dietitian — Sat, 19 Feb 2011 11:00:00 +0000

Canned baked brown beans may top your list of favourite comfort foods. As a heat-and-eat option, their preparation is quick and easy. Did you know canned baked beans are made with navy beans - small white beans?

Navy Beans
In Canada's Food Guide, 3/4 cup of cooked navy beans count as one meat alternative serving.These small white beans come packed full of nutrition, 3/4 cup of cooked beans provides:

more than 5% of the recommended daily intake for Vitamins B1, B2, B5, B6 and calcium
more than 15% of the recommended daily intake for iron, phosphorus, potassium and zinc
more than 25% of the recommended daily intake for folate and magnesium
Not only does one food guide serving come packed full of vitamins and minerals, these hearty beans also provide 11 grams of protein and 9.2g of fibre.

Source: Health Canada, Canadian Nutrient File, 2010

Canned Baked Beans
What gives canned baked beans their color if they are made with navy beans - naturally white in colour - ? Canned baked beans are prepared with navy beans as well as a variety of ingredients which may include, water, sugar, molasses, pork, cornstarch, caramel, and spices. It is the molasses and caramel that lend the characteristic caramel brown color to canned baked beans. Some varieties add over one tablespoon of sugar (i.e. as sugar and/or molasses) per 1/2 cup of baked beans, and up to 20% of your recommended daily intake for sodium.

Find Balance Between Nutrition, Convenience & Taste
When you modify or create new recipes for your favourite comfort foods, you take control over the ingredients you want more of and the ingredients you want to limit.

Try Home-made Baked Beans

Chopped onion, garlic, and dry mustard, sauteed in a small amount of olive oil builds flavour in home-made baked beans. Adding 1 to 2 tablespoons of molasses, provides iron, and sweetness.

You control the added Sugars...
You can control how much added sugar (molasses) goes into your beans. Experiment by trimming down the added sugars each time you prepare the recipe.

You control the added Sodium ...
To save time, opt for no sodium added canned navy beans (two varieties include Eden Organic or President's Choice No Sodium Added); or you may choose to rinse sodium-added canned beans under cool tap water (although rinsing beans for 3 minutes - contrary to what you might think - will only reduce sodium content by around 20%). When you plan ahead you can take the time to prepare dried beans (which do not have added sodium).

Transfer your pot of beans to a casserole dish you've misted with vegetable oil spray, and bake at 350F for 30 to 45 minutes - this gives your dish time for the flavours to meld, and your sauce to thicken.

Compared to canned baked beans - a home-made version can trim off 1-2 tsp of sugar and 250 mg of sodium per 1/2 cup of beans, without sacrificing flavour.

Your hands-on time to prepare baked beans at home can be as little as 15 minutes - then place your beans in the oven and allow the flavours to meld while you prepare the rest of your meal!

For Philosophy's Home-made Baked Beans click here (377kb)

A Healthy Twist on Comfort Foods | Part I - Chicken Noodle Soup

Ashley Cattell, Registered Dietitian — Wed, 16 Feb 2011 09:40:00 +0000

You shuffle through your cupboard looking for an easy lunchtime meal and come across a box of chicken noodle soup. Packaged in a small brown bag - all you have to do is add water. Hungry and tired, the ease with which this meal can be prepared is so tempting! You pull the box out of the cupboard and set it on the counter.

All the while you prepare the soup, you know that it won't keep you feeling full for long... white pasta? bouillon powder? You read the label and discover that there is very little protein, and no fibre, not to mention the sodium - even though your box is the 25% ‘lower in sodium variety’ it still packs - what? [you pause shocked]- 480mg of sodium per cup! (20% of the Daily Value – the maximum amount of sodium you should have in one day)....

What to do?....

The Solution
Faced with a similar situation at home this week I set the box down on the counter - nothing like a warm bowl of soup to soothe the aches and pains of a head cold.

First Step…
I started out by adding twice as much water as the package called for - boosting my soup volume from its original 3 cups to 6 cups and cutting the sodium in half (240mg per cup or 10% DV).

Next stop, my refrigerator...Looking for produce to add some texture to my bowl, I grabbed the cabbage hiding in the back that I'd been uninspired by earlier this week. Chopping it finely, I tossed it into the pot (2 cups). One stalk of celery - a quick chop and in it went.
For flavour - a pinch of garlic powder, 3 dollops of no-salt-added tomato paste (3tbsp), ½ an onion sautéed in a little olive oil and a few good shakes of no-salt-added Italian Seasoning (1 tsp).

For protein... well, that was easy. In went a half cup of red lentils from the pantry. Turning down the soup to a gentle simmer, I let the flavours meld.

The result... a warm bowl of vegetable noodle soup, heartier than the traditional variety with the addition of lentils - infused with an abundance of wholesome ingredients from around the kitchen, and sprinkled lightly with freshly grated parmesan cheese.

The Bottom Line: Home-made soup may be the most nutritious option, but when you are short on time you can adapt pre-made varieties. Don't limit yourself - use ingredients you have on hand! Boost the nutritional value of pre-made soups with fresh or frozen vegetables, left-over lean protein (chicken, pork, beans, tofu), and natural flavour enhancers (herbs, spices, onions, celery and garlic)!

Amaranth

Ashley Cattell, Registered Dietitian — Sun, 13 Feb 2011 10:00:00 +0000

Amaranth is not a true grain because it is not a member of the Poacea family, instead Amaranth belongs to a different plant species.

This healthy addition to your meal is gluten free - it can be safely eaten by people who cannot consume gluten for reasons such as Celiac Disease.

Nutritional Bonus. With three times the average amount of calcium than most grains, Amaranth is rich in iron (2.6 mg per 1/2 cup cooked), and offers a hearty amount of magnesium, phosphorus and potassium.

Packed with protein. Amaranth is included in the whole grain family because its overall nutrient profile is similar to that of cereal grains such as rice, wheat and oats. With one exception - Amaranth offers a higher amount of protein than traditional grains. Amaranth's protein is complete because it contains the limiting amino acid lysine that is lacking in most traditional grains.

Cooking Amaranth. Cooking amaranth is simple - measure the grains, add three times as much water, and bring to a gentle boil. Once bubbling, turn the temperature down to a light simmer for 20 to 25 minutes. Cooking for an additional 5 minutes will give amaranth a porridge consistency - stir in chopped fresh or dried fruit for a delicious breakfast.

Storing Amaranth. Store amaranth in airtight containers in a cool, dark, dry place or in your refrigerator. For longer storage, amaranth can be kept in tightly sealed containers in the freezer. The oils in amaranth seeds can go rancid over time so it is best you use them within 3 to 6 months.

Enjoy cooked amaranth with these delightful additions to your menu:

As a breakfast cereal with a pinch of cinnamon, nutmeg and vanilla extract (with low-fat milk to taste).
Dry the cooked grains slightly on a plate and sprinkle over a spinach salad.
Stir cooked grains into a tomato vegetable soup.

A little Taste of Heaven! Click here (412kb) for a printer-friendly version of our recipe

Eating well | Food for Thought

Ashley Cattell, Registered Dietitian — Sun, 30 Jan 2011 20:39:00 +0000

Flavour comes first ...

Let these words be your mantra as you think about eating healthy today. Approach eating well with sense of fulfillment knowing that you are taking care of your body and your health. Eating well should be full of enjoyment and satisfaction.

What eating well is not ...

Eating well does not mean limiting your food choices to the top 10 super food lists littered across health magazines and websites. It does not mean you have to seek out unusual foods such as wheat grass and chia seeds. It does not mean you must forgo desserts and other foods you love. Most of all, eating well does not have to be extravagant, complicated or expensive.

Small Steps to Eating Well Today ...

Understand that nutritious food is essential to good health.
Know that some of the best tasting dishes are built around the season's best produce, prepared simply to draw out the fullest flavours.
Think super diet, not super foods. Eating well emphasizes a wide variety of healthful ingredients.
Choose healthy recipes to match your tastes and personality - fancy or simple, spiced with chillies or, sweetened with citrus, familiar or adventurous!

Baby Berry Muffins...

Ashley Cattell, Registered Dietitian — Mon, 10 Jan 2011 14:45:00 +0000

Warm your tummy on a cool morning with these piping hot baby berry muffins.These hearty fibre-filled flavour drops will leave you wanting more.

The recipe prepares 40 baby muffins. These muffins keep well in the freezer for up to 3 months. Pull out a few in the evening, and warm before serving for breakfast while curled up in your cozy slippers, or pack a few for a light snack on-the-run.

For a healthy start to your day pair two muffins with:

cottage cheese and fruit; or
plain yogurt with banana slices, topped with chopped almonds, a pinch of cinnamon and drop of vanilla flavouring; or
a peppermint tea latte prepared with non-fat milk and a slice pear

Nutrition Facts:
Two baby muffins provides a mere 100 calories, 20g carbohydrates, 8 g of sugars, 4g of fibre, 4g protein, 2g of fat (0 saturated), 14 mg cholesterol, and 120 mg sodium. Enjoy!

Click here (407kb) for the recipe

Chocolate-y Cravings

Jessica Hess, Registered Dietitian — Fri, 17 Dec 2010 14:00:00 +0000

Studies show that chocolate contains flavonoids, a type of polyphenol antioxidant that can protect the cells in your body from damage caused by every day wear and tear.

It’s the cocoa solids (or cocoa liquor) in chocolate that contain the flavonoids. Cocoa powders and dark chocolate contain higher levels of cocoa solids than milk or white chocolate, so they have greater levels of flavonoids. In fact, white chocolate is not likely to provide any health benefit at all since it contains all cocoa butter and no solids.

Choose unsweetened dark chocolate. Solid chocolates and bars made with at least 60% cocoa solids will contain less sugar and fat, and more flavonoids. Avoid chocolates made with creamy or caramel fillings.

Choose natural cocoa powder. Many chocolate products, such as cocoa powder and chocolate syrup, are processed with alkali, removing some of the beneficial flavonoids in the process. Look for natural unsweetened cocoa powders rather than Dutch-processed cocoa powders that contain alkali or sodium carbonate.

Watch out for saturated and trans-fats. Most chocolate contains saturated fats, such as cocoa butter, palm oil and palm kernel oils which can increase your LDL - bad cholesterol levels. Some chocolates contain trans-fats which will not only increase LDL – the bad cholesterol, but lower HDL – the good cholesterol. When comparing chocolates, choose those lower in saturated and trans-fats.

Think small. Chocolates should be used to satisfy your sweet tooth, not your hunger. Try eating just one or two squares instead of a whole bar.

Click here (477kb) for Philosophy's Creamy Hot Chocolate Recipe!

Apples

Ashley Cattell, Registered Dietitian — Mon, 11 Oct 2010 10:00:00 +0000

Apples are now in season and offer rich possibilities to flavour your fall menu.

You can feel good about your choice when you reach for one of these crisp rosy hued fruits.

One medium apple (7 cm diameter) provides 72 calories and 2.6 g of fibre along with B vitamins, vitamin C, potassium and disease-fighting antioxidants.

Cinnamon Flecked Applesauce

Nothing compares to the light flavour and sweet aroma of home-cooked apples.

Preparing apple sauce is not time intensive. In fact, from start to finish it will take you no more than 30 minutes.

Directions

Wash your apples thoroughly under cool tap water. Chop your apples into 1/2 inch cubes, leaving the skins on at least half of your apples.

Place your apples in a large pot with the lid on. Add 2 to 4 tbsp of water. Cook your apples over medium heat, tossing the apples frequently. Add a pinch of cinnamon and nutmeg to taste. Continue cooking until apples soften and breakdown into a thick sauce.

Tip: Leaving the skins on your apples will help your sauce thicken without the addition of tapioca, gelatin or other thickeners.

Enjoy your applesauce unsweetened or add a teaspoon of brown sugar to a portion of applesauce before eating if you find your apples are tart.

Prepare extra applesauce and store in your fridge for 3 to 4 days or in your freezer for up to 6 months.

Fresh ideas for apples this month

Stir applesauce into plain yogurt for a natural sweetness
Toss apple slices into a green salad with a sprinkle of pine nuts or walnuts
Add cinnamon flecked apple sauce and raisins to your morning oatmeal
Enjoy a tablespoon of apple butter with pork loin instead of gravy
Spread a tablespoon of peanut butter over apple slices for a healthy snack

Cooking with Lentils

Ashley Cattell, Registered Dietitian — Sat, 09 Oct 2010 19:42:00 +0000

Lentils fall into the family of pulses (which also includes dry peas, chickpeas and beans). Despite their rich nutritional profile and relatively low cost to purchase, lentils are not commonly chosen as a dinner staple - simply put, I find the most common challenge many face is how to cook with them.

Nutritional Profile 1/2 cup cooked red lentils...
If you need a reason to include lentils in your diet, 1/2 cup provides a mere 136 calories, less than 1 g of fat, 4 grams of fibre and almost 10 g of protein! They are low in calories and satiating - if that isn't enough they are packed full of vitamins and minerals:

Excellent source of: folate, copper and manganese
Good source of: iron, zinc, pantothenic acid and thiamin
Source of: magnesium, phosphorus, selenium, niacin and B-6

Fast Fact: Did you know ...
Canada, is the world's largest exporter of lentils. If you visit the supermarket the most common varieties are the large green lentil (Laird-type) and the red lentil (featured on the left). Other varieties include: Spanish brown, french green and beluga lentils.

Quick Tips you shouldn't be without...

Store lentils in an airtight container in a cool, dry and dark place. Stored this way, they will keep for up to 12 months.
Lentils along with split peas and black-eyed peas don't need to be soaked, unlike most dried beans; Lentils can be prepared the day you serve them.
To boil lentils use 3 cups of water for every 1 cup of lentils. Lentils will take approximately 20 to 30 minutes to cook in boiling water.
1 cup of dry lentils yields 3 cups cooked.
Cooked lentils will keep fresh in the refrigerator for about three days if placed in a covered container.

Spicy Lentil Soup

** 0-1 chile (mild spice); 1-2 chile medium heat; 3+ chiles HOT!

Directions

Heat vegetable oil in a large sauce pan over medium heat. Add onion, ginger, crushed chiles, pepper and garlic. Stir often until onion is soft and fragrant (about 5 minutes).

Meanwhile, add rinsed lentils to a medium saucepan, cover with 2 inches of water. Bring to a boil, then reduce to a simmer over low-medium heat for 10 to 15 minutes until tender to the bite.

Add cooked lentils, stalks of bok choy (reserve leaves) and vegetable stock, to onion and spice mixture in the large sauce pan. Stir and cook over medium heat. Stir in evaporated milk slowly.
Add evaporated milk slowly, stirring constantly. Careful not to overheat or milk may curdle.
Add pinch of fresh parsley (if desired) and bok choy leaves just before serving.

Click here (397kb) for a printer-friendly version of this recipe

More about Lentils
Pulse Canada
Centre for Disease Control Vegetable of the Month

Morning Berries

Ashley Cattell, Registered Dietitian — Sun, 22 Aug 2010 13:56:00 +0000

Nothing is more refreshing then the natural sweetness of fresh berries in season! I spent some time with family and friends at their lake lot this summer, where the bushes surrounding the lawn were flecked with the rich blues and purples of Saskatoon Berries - I couldn't resist plucking a few - true bliss! What a great way to carry their sweet flavours into the fall months but to freeze some while they are in season.

I enjoy starting the day with something light and refreshing. Berries form the base of this quick and easy breakfast. Its naturally sweet, with a slight creamyness from the yogurt, and a slight crunch from the pumpkin seeds adding texture.

This simple addition to your menu is incredibly versatile. You can adapt it with a variety of fresh or frozen fruits, or nuts and seeds you have on hand.

Ingredients

1.5 cups berries (fresh, or frozen)
1/4 cup plain yogurt (<2% milk fat)
1 tbsp pumpkin seeds
2 tbsp All-Bran Buds
1 tsp honey, Agave Nectar or Maple Syrup (optional)

Warm berries in a skillet over medium-heat, stirring occassionally until hot. Pour into a breakfast bowl. Top with plain yogurt, pumpkin seeds and All-Bran Buds. Drizzle with honey (if using).

Variation

Instead of berries opt for tropical fruits: pineapple, mango and papaya, or baked apples, peaches and pears with a sprinkle of cinnamon
Slivered almonds, chopped walnuts or sunflower seeds would taste great
In place All-Bran Buds try psyllium husks, wheat bran or wheat germ.

Summer Grilling Part II

The Philosophy Team — Tue, 03 Aug 2010 10:00:00 +0000

Now that you are equipped with the basics of grilling and how to ensure your meat is grilled safely, let’s delve further into our grilling options. Grilled vegetables and fruit are a great addition to any supper or dessert!

Grilling Vegetables

Grilling vegetables with low water content like asparagus, bell peppers, zucchini, onions, potatoes, and fresh corn produces the best flavour and texture.

Vegetables with higher water content may shrivel on the grill because of the extreme heat exerted during grilling.

To help vegetables cook evenly:

coat them with a thin layer of olive oil.
cut/slice pieces around the same size to ensure even heating. Skewers are a great way to hold all your favorite vegetables on the grill.
grill vegetables on medium heat to prevent burning. If the grill is too hot, vegetables will sear on the outside but be underdone on the inside.
rotate often. Most vegetables need about 4-5 minutes on each side.

Tip: Add a spritz of fresh lemon juice to veggies on the grill. Lemons and other vegetables such as red, green, and yellow peppers, tomatoes, and broccoli are high in Vitamin C. Vitamin C has been shown to improve the body's absorption of non-heme iron, the type of iron found in plant foods, such as pumpkin seeds, beans and lentils, and spinach.

The next time you are preparing a leafy green salad toss in orange sections, bell peppers, or strawberry slices for a burst of flavour and to increase your iron take-away!

Add Grilled Pepper Skewers (381kb) to your menu for your next summer barbeque!

Grilling Fruits
Fresh, warm fruit just off the grill paired with a cold treat like frozen yogurt is a great dessert in the summer months. All fruits go well on the grill including pineapple, cantaloupe, watermelon, pears, plums, and nectarines. Try experimenting with various combinations of fruits that you could skewer into a flavourful union.

A couple ideas to try are pineapple, mango, strawberry, and kiwi skewers or peach, banana, and berry skewers. Be sure to brush fruit with a thin layer of vegetable oil prior to grilling.

Tip: Pair this warm, grilled fruit with a medium-sized scoop (1/2 cup scoop or 4oz) of frozen yogurt or vanilla ice cream to make a sweet, delicious dessert.

1. Place pomegranate-blueberry juice and oil into a bowl. Add plums into the juice/oil mixture and let them soak for 30 minutes.

2. Preheat the grill, medium heat.

3. Place apples and oil/fruit-juice soaked plums onto grill.

4. Turn over fruit after 3-4 minutes to grill the other side.

5. Serve with a cold treat & Enjoy!

For a printer-friendly version of this recipe click here (393kb)

Summer Grilling - Part I

The Philosophy Team — Thu, 08 Jul 2010 16:30:00 +0000

Summer is officially here and what better way to kick off the season than getting the barbeque fired up and ready to go! Grilling is a cooking method where extreme heat radiation browns food. The caramelization that occurs during browning contributes to flavour production.

Direct vs Indirect Heat
Grilling over direct heat involves cooking food on top of a flame. It’s typically used for burgers, pork chops, and chicken cutlets because they are smaller or less than 2” thick, allowing a shorter grilling time. Grilling over indirect heat uses a hot side that emits heat to the cooler side where the food is cooked. It is more commonly used for cuts of steak or ribs that are more than 2” thick. If cooked over direct heat they will burn before they are cooked through.

Grilling Meat
There are many options when it comes to grilling meat - chicken, beef, pork, fish and seafood!

For safety tips and appropriate temperature guidelines visit:
http://www.hc-sc.gc.ca/fn-an/securit/kitchen-cuisine/barbecue-eng.php

Lemon-Thyme Grilled Chicken Breasts Perfect for a summer evening...(photographed above)
Click here for the recipe (377kb)

Grill Safely - Reduce the formation of HCA's and PAH's

Heterocyclic Amines (HCA’s) – suspected human carcinogens produced when meat is grilled at high temperatures.

Polycyclic Aromatic Hydrocarbons (PAH’s) – substances produced when fat from meat drips onto coal or lava/ceramic bricks forming smoke which carries to the food; many of which are carcinogenic.

To reduce or avoid the formation of these substances:

Use marinades made with antioxidant rich herbs and spices. The herb and spice blends in marinades are also a great way to enhance flavours!
Grill over indirect heat (if grilling over direct heat, keep flames from touching the meat)
Turn meat often
Use a pan/foil to catch fat drippings
Trim fat from meat before grilling
Grill smaller portions of meat (to shorten total grilling time)
Discard any charred bits on your meat

For more information on grilling
visit http://www.finecooking.com/grilling

There’s so much more to grill than meat - stay tuned for Grilling Part II…

Portabella Mushrooms

Ashley Cattell, Registered Dietitian — Mon, 14 Jun 2010 10:00:00 +0000

Portabella Mushrooms...The large dark brown portabella is actually a fully mature cremini mushroom. As large as six inches in diameter, Portabellas can bring a lot of flavour to a dish, which can be intensified by first roasting or grilling them.

Nutrition Profile ... while low in calories and rich in flavour, Portabellas along with other mushrooms sometime go unnoticed when it comes to their nutritional content, but they deliver plenty of B-vitamins and essential minerals including selenium, potassium and copper!

Nutrition Facts (1/2 cup or 125 ml grilled portabello mushrooms; 85g)
30 calories, 4g protein, 4g carbohydrate, 1.9g fibre, 1g fat

Excellent Source of: Selenium
Good Source of: Riboflavin (Vitamin B2), Niacin (Vitamin B3) and Pantothenic acid and Copper
Source of: Thiamin (Vitamin B1), Vitamin B-6, Phosphorus, Zinc and Folate, and Vitamin D2

Selecting & Preparing Mushrooms

Select mushrooms that are fresh, firm and well-shaped, free of spots, mold and slime
Store mushrooms in the refrigerator, unwashed in their original packaging or a paper bag
Most varieties will keep for up to one week but are best used within a few days of purchase
Clean mushrooms with a damp cloth or soft brush, rinse under cool water and pat dry

Recipe - Penne with Spinach Pesto and Portabella Mushrooms

The portabella mushrooms give this recipe a rich hearty flavour, surely a winner with the whole family! Serve topped with grilled chicken.
Click here for a printer friendly version of this recipe (479kb)

Learn more about mushrooms

Mushrooms Canada

Asparagus

The Philosophy Team — Mon, 10 May 2010 13:18:00 +0000

Did you Know?

Asparagus contains a sulphur compound that may cause a strange odor in a person's urine. This happens in approximately 40 percent of the population and is harmless.
Asparagus has been used to treat problems involving inflammation, such as arthritis and rheumatis.
Asparagus is really a Mediterranean plant and a member of the lily family.

Nutrition Facts on Asparagus

Asparagus is a good source of vitamins A, C and E, B-complex vitamins, potassium and zinc.
The color purple on the tips indicates very high sugar content.
Asparagus is an excellent addition to the diet during pregnancy because asparagus is a good source of folic acid.
Asparagus can be eaten raw: the taste resembles delicious sweet fresh baby peas. It makes a great addition to any salad.

Choosing, Storing & Preparing Asparagus

Alberta’s season for asparagus is generally Mid May until approximately June 21.
Our cool Alberta climate produces extremely sweet asparagus.
Asparagus bundles should be stored by standing the bundle in 1” of water in a jar in the fridge and covered loosely with a plastic bag. This way it will keep at least a week.
To revive limp asparagus, try placing them in a tall pot with ice water in the refrigerator for thirty minutes.
Fresh, great tasting locally grown asparagus is available at farmer’s markets in Edmonton. Click here to find the market nearest you.

Spring time flavours - Warmed Spicy Potato Salad

Ashley Cattell, Registered Dietitian — Wed, 21 Apr 2010 09:01:00 +0000

There is nothing like a delicious potato salad to round-out a spring time meal.

I was looking for a recipe that lost the mayonnaise, heavy with unhealthy fats, without sacrificing a pinch of flavour.

I love how this recipe calls for whole grain dijon mustard. The texture adds a whole new level to the experience.

I must tell you that this variation exceeded my expectations! The heat created from a dash of chili peppers, crisp freshness from the parsley, with a slight kick from the red wine and rice vinegars rejuvenates the traditional potato salad.

Might I add my fiance, a true lover of the traditional steak & potato dinner, couldn't get enough of this healthy version!

This fresh twist on
potato salad pairs nicely with spring peas and a barbequed lean cut steak, pork loin, or marinated tofu and vegetable skewers.

I would love to hear your thoughts and comments on this recipe. Feel free to share healthy tips and tricks of your own!

Click 'More' below to leave your own comments and posts!

Ingredients — Makes 6, 1/2 cup servings
3 medium red potatoes (2-1/4" to 3-1/4" diameter), =3cups, chopped into 1/2” pieces (skins on)
1/2 cup Red Onion, chopped
1/4 cup Fresh Parsley, chopped or (2 Tbsp Dried parsley flakes)
1 Tbsp Vegetable oil (extra virgin olive oil)
2 Tbsp Red wine vinegar
2 Tbsp Rice wine vinegar
2. 5 Tbsp Whole Grain Dijon Mustard
Pinch of Red pepper flakes
1/4 tsp ground pepper

Directions
1. Place chopped potatoes in a pot, cover them with water. Heat to a boil for 5 minutes, turn heat down to medium and cook until potatoes can be easily pierced with a fork.
2. While potatoes are cooking combine vinegars, wholegrain mustard, pepper and parsley flakes in a small bowl. Whisk together while pouring in olive oil to create a thick dressing.
3. Place chopped, onion in pot with potatoes during the last 2 minutes of cooking.
4. Drain Potatoes and onions. Drizzle dressing over top. Toss gently with parsley.
5. Serve & Enjoy!

Click here to download a printer friendly version of this recipe (385kb)

Welcome to Philosophy's Blog-Wellness Wisdom

The Philosophy Team — Fri, 02 Apr 2010 11:04:00 +0000

The Philosophy Team is enthused that our website is up and running to share with all of you! Thank you to all of the support from our family & friends. We are ready to embrace our personal wellness journey.

Be sure to tune in to Philosophy's Blog for the Buzz on Nutrition Bites, Upcoming Events & Hot Topics in the News!

Thanks,

The Philosophy Team