A Healthier You, One Step at a Time

Category: Recipes

  • Is coconut healthy? A dietitian non-bias breakdown

    https://www.theloop.ca/is-coconut-really-the-best-oil-to-cook-with

    Is coconut healthy? A dietitian non-bias breakdown: coconut
    Coconut – a non-bias report by a dietitian

    As a dietitian, most of my clients are concerned about their cholesterol and heart disease, and are advised to avoid foods high in saturated fat, as per St. Paul’s healthy heart clinic.  Coconut is very high in saturated fat albeit short chain, the literature has yet to support the benefits of coconut for heart disease. Coconut is very flavourful and can be included in your diet, this video will help guide you as to the best sources.

     

    Nishta Saxena, RD has presented a non-bias view of the merits of coconut.  Click on the link above to watch her videa on the morning show with CTV.

  • Turkey Bone Broth

    What to do with the turkey carcass after Christmas Day?

    A recent webinar “Ancient Medicine meets new research” by Pamela Schoendeld emphasized the importance of collagen in our diets for improving strength, of bones and joint cartilage, gut health, also helps to reduce inflammation and possibly bone breakdown and muscle loss with aging.  Probably one of the best sources is from bone broth, a gummy gelatin, can cook with vegetables, onions and herbs!

    Will try this yummy bone broth that I made in my instapot over 3 hours, I plan to freeze it and incorporate it into my soups, rice or chicken dishes!

    Turkey Bone Broth: 29A4D39D E0D6 4401 88F7 306287007A4C

  • Portion size for desserts

    This Christmas, it was my sister-in-law that reminded me about portion size, particularly with desserts!  Usually we serve our trifle, this year was sugar free, in china (250ml) but she brought out the crystal and custard cups ( 125ml) and it was a perfect portion.  My brother-in-laws blood glucose was under 6mmol/l 2 hrs after!!!

    Portion size for desserts: image 1

     

  • Gluten Free Apple Mincemeat Pie

    Gluten Free Apple Mincemeat Pie: 4F311CC0 86F7 46B8 AF9A F918634F73E6
    Thanksgiving dinner
    My son was coming to visit, he has celiac disease and I wanted to make something special so I found my favourite gluten free pastry recipe, filled the pie with sliced Fuji apples and my own mincemeat made from spartan home grown apples and green tomatoes!
    My daughters boyfriend who is vegetarian rated it 10/10. I was very pleased with the results, maybe not be best choice if you have diabetes but using local ingredients mad me proud.

  • Gluten Free Soups

    On the coast, it’s a great idea to make your own soups from scratch, choose the ingredients that are added, and adjust the salt with a variety of vegetables and herbs.
    I’m looking for a soup that is dehydrated, easy to prepare, high in salt to maintain sodium levels for an athlete who is competing in the upcoming Tougher Mudder, an 8 hour overnight, 50 mile race in Los Angeles
    He wanted a gluten free chicken noodle soup. Haven’t been able to come up with this… but there are a few alternatives, only the chicken bouillon cubes are available dehydrated, so far in my search.
    Not that anyone else on the coast is crazy enough to do this race but see the best choices that I found:
    GoBIO Organic Chicken Bouillon Cubes with 451 mg sodium per cup
    Gluten Free Soups: IMG 1443 e1519065209471
    and Campbells Herb Chicken & Rice with 770mg sodium per cup!
    Gluten Free Soups: IMG 1441 e1519065119136

    Please note I’m attempting to find high sodium (salt) soups!

  • The Japanese Culture and Food may be a recipe for Longevity!

    The Japanese Culture and Food may be a recipe for Longevity!: frank mckenna 150516 1
    My dream

    Japanese culture and diet
    The is a wonderful commentary about the Japanese culture and food guide, have to admire Andy the RD!

  • Sugar Free Gluten Free Trifle

    Sugar Free Gluten Free Trifle

    For those of you that complain about not enjoying your favourite foods because you have diabetes or are celiac, I prove you wrong. My challenge for this christmas was to make a gluten free sponge cake and a sugar free trifle. Yes I cheated a bit and forgot to substitute the sugar with truvia, my favourite stevia based sugar substitite, in the gluten free sponge (the cake actually didn’t look great, fell after baking but this didn’t affect the flavour of the trifle), but was a purist for the rest of the recipe, choosing sugar free raspberry jello, homegrown blackberries, birds eye custard made with truvia and whipping cream with a bit of truvia in it. It was decorated with home grown kiwi fruit, that are ripening fast. Oh, forgot to mention the sherry, yes I added a small amount.
    It really was the best trifle that I’ve ever made, and this our traditional dessert for Christmas. It was not low in calories but we had a large group to fed so portion size made up for this. Just want to make this clear, you can still enjoy some of your favourite foods without too much difficulty and they can still taste delicious! Don’t ask me to post the calories-the yield for this recipe was 12 servings.

  • Edible garnishes

    Edible garnishes: Brussel Sprout leaf roasted
    Today I discovered a new recipe for roasting brussel sprouts! You toss a cup of brussel sprout leaves with 1 Tbsp of olive oil on a baking sheet; Bake at 400 degrees until browened, about 6 min. Let cool, then use for garnish on soups or salads, what an original way to change one of my favourite foods into a forbidden delicacy!