Wednesday, March 27, 2013

Crunch on this!

Looking for a new snack to change up the 'ol routine?  Earlier this month, I was at the Saskatoon Farmer's Market with a fellow dietitian to celebrate/support Nutrition Month.  I realized that I didn't post the recipe yet, but it's still March (so it's still Nutrition Month).  We served up roasted chickpeas and had many rookie chickpea eaters who were quite impressed.  I know I enjoy experimenting in my kitchen and my guinea pig husband may or may not always be pleased.  He tried these and liked them too.

We made ours with chili powder, cumin, and garlic powder, but just like with popcorn, you can change up your herbs and spices and or used roasted garlic, fresh herbs, honey, etc. to create a different flavour.  This is a great time to try flavours other than salt as well.  There are many recipes out there, but we based ours on Pulse Canada:


1 L (4 cups) cooked chickpeas
2- 540 ml cans (2- 19 fl oz cans) chickpeas, rinsed and drained
45 ml (3 tbsp) canola oil
125 ml (1/2 cup) preferred spices (cajun, curry, garlic...)


PREHEAT oven to 400˚F (200˚C).

COMBINE all ingredients in medium bowl and spread onto parchment paper or greased cookie sheet.

BAKE for 30 minutes. Stir.

BAKE another 20 minutes, stirring every 5 minutes. Let cool and enjoy!

Nutrition Facts

Based on a serving of 1/2 cup

Energy: 256 calories
Protein: 9 g
Fat: 13 g
Saturated Fat: 1 g
Carbohydrates: 29 g (10%)
Fibre: 5 g (20%)
Sodium: 8 mg (0%)
Potassium: 330 mg
Vitamin C: 2 mg (3%)
Folate: 149 mcg (68%)
Calcium: 48 mg (4%)
Iron: 3 mg (17%)
Calories from Fat: 46%
It's great way to get a low sodium source of protein into your day as well being as a source potassium, a good source of fibre, and an excellent source of folate.

How will (or do) you flavour yours?

Happy snacking!

Steph Langdon, RD
something nutrishus counselling & coaching

Tuesday, March 12, 2013

Where to Start?

If you're following a dietitian in your life, then I'm sure you know that March is Nutrition Month!  This year, Dietitians of Canada's theme is Best Food Forward: Plan, Shop, Cook, Enjoy!

In the Spring of 2012 Dietitians of Canada conducted an Ipsos Reid poll and more  than 2000 adults across Canada were surveyed online about their grocery shopping habits and they told us that:
  • 63% of Canadians struggle with making healthier food choices in the grocery store at least half the time they shop; more than one third struggle at least 75% of the time.
  • 37% plan meals in advance.
  • 67% of Canadians prepare a grocery list before going shopping for food; that is they always or very often write a list.
  • 52% of Canadians always or very often read the nutrition label on a food before purchasing. Only 11% rarely or never read labels.
  • 58% of Canadians report that they always or very often cook a balanced meal for themselves or their family. 

I work with many clients on the initial steps of planning - the grocery list, choosing recipes, and going grocery shopping.  One thing I find very useful in my own life is picking out recipes ahead of time.  This helps me budget and make sure I have the right ingredients available.  I often plan for leftovers to help get us through a busy week.  A few of my favourite (go-to) cookbooks right now are:

I haven't asked you a question in awhile, so here it is:

What is your favourite cookbook or recipe source?

Happy eating!
Steph Langdon, RD
something nutrishus counselling & coaching