Chocoats {Redux}

I'm now 3 months into motherhood and starting to get into the swing of things. Right now my meal planning, food prep, and blogging have definitely been affected by our new addition. I am even more into leftovers because I don't always have time to start from scratch when she needs me. This month's Recipe Redux theme was: Favorite Chocolate Matches - Does your chocolate need a friend? This month’s posting will be after Valentine’s Day, so you may have a bit of extra chocolate around. What’s your favorite chocolate match? Be it traditional peanut butter or something more exotic like cayenne + chocolate. Show us your favorite healthy chocolate combo recipe.

I kept things fairly traditional and aimed to create a quick breakfast that could be reheated and enjoyed during a busy work week or for a busy parent with little ones (or for whatever else keeps you busy these days!). We know that breakfast is a great way to get energy for the upcoming day and a chance to get in needed nutrients. See below for my Chocoats for a warm way to start your day.

Oats are a great whole grain to start the day with and since it's heart month it's good to remember that they can help with cholesterol and blood pressure. Adding peanut butter and berries adds some fat, protein, and fibre to help get you through the morning. The blueberries add a bit of sweetness and antioxidants which are great this time of year when colds and flus are still going around. With the added cocoa and coconut I feel like this reminds me of the haystack cookies we had when I was growing up.

Chocoats
Serves 4


Ingredients
1/3 cup rolled oats
1/2 tsp salt
2 Tbsp cocoa
2 Tbsp brown sugar
2 Tbsp peanut butter
Toppings optional (blueberries, milk, coconut)

Directions
1. Bring 3 cups of salted water to a boil.
2. Stir in oats, return to a boil, reduce heat and simmer 20-25 minutes.
3. Stir in cocoa, brown sugar, and peanut butter.
4. Serve with toppings of your choosing, or cool and refrigerate for leftovers.

Enjoy your weekend and the recipes below!
Steph Langdon, RD

An InLinkz Link-up

Say it With Food

I must admit that I love a good food joke (even the 'corny' or 'cheesy' ones!). So when I see a comic that says: "I love you from my head tomatoes" I smile or even chuckle to myself. I also love to challenge our habits and get us to be mindful, so for me this applies directly to holidays.

As I'm sure you're aware, most of our North American holidays are celebrated with chocolate (or feasts). Yes, chocolate does have some health benefits, but that doesn't mean we need to eat a whole box! Start a new tradition that involves healthy (and fun) choices and perhaps even activities or exercise. If enjoying a special 'treat', do so in moderation and actually take the time to savour it and appreciate the person who provided the gift.

My inspiration for Valentine's Day this year came from Pinterest. I was so happy to see no-food gifts (like rulers, rocks, and pens) with sayings like "you rock", "you rule", "mr. write", etc. And I was inspired to pair real food with similar little sayings such as "you are the apple of my eye", "I go bananas for you", "we make a great pear", "you are berry special", "I'm nuts about you" (you could even cook fish for supper with the tag line "you're a great catch" - I could go on and on!). This way you can express your love (or like, or crush) and provide items that help that person to love themselves by keeping their heart healthy.

Do you have a healthy Valentine's tradition?

Have you started a new habit for holiday gifts?

Let me know how you're celebrating or keeping your heart healthy.  Perhaps you're taking part in an activity on Monday for Family Day; we're having Family In-Motion Day in SK.

Create healthy holidays!

XOXO
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Eggs for Easter

With Easter weekend and holidays approaching many people are loading up on chocolate treats.  They've been on store shelves since Valentine's Day in some cases so you're likely well aware of the options available this year.

As with any holiday, make sure you have a plan so you don't give in to temptation, but are still able to enjoy a few treats.  I know for me it's best to keep treats out of the house - when we see them, we want them, we eat them, and then we wonder how they disappeared so fast.  If you're like me you may have some treats in the house over the weekend, but not before and not after.  That helps me stay mindful and enjoy a few without over doing it. 

It also helps to make sure you're not skipping meals, but are having healthy well-balanced meals and snacks with protein and fibre to help keep your blood sugar stable for longer.  If you let your blood sugar get too low, that's when you may give in to temptation or crave treats, and if they're right in front of you, they may soon be gone!

I also like to encourage non-food treats and gifts, since I feel like we tend to 'treat' ourselves too often these days with sugar, fat, and excess Calories.  I love chocolate, but I also love flowers and plants, books, walks in the fresh Spring air, or spa treatments, like a pedicure to get my toes ready to be seen in public.  I'm not saying you can't have chocolate this Easter, but don't leave out a whole bowl of chocolate eggs and not expect to give in to the temptation!  Portion out a few and have them after your meal or snack.

Another thing to keep in mind is why not focus on a great egg meal rather than just thinking about chocolate eggs?  Eggs are a great source of nutrients, are low in saturated fat and one large egg contains only 70 Calories.  They also contain 6g of protein and are a complete protein because they have all 9 essential amino acids.  Research shows that healthy adults can enjoy an egg a day without increasing their risk of heart disease.  Start your Easter morning with scrambled eggs, whole grain toast, and fresh fruit so you have lasting energy for your Easter egg hunt.

Happy Easter
Steph (Wheler) Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Gift Q's Day

Happy Valentine's Day!
In my post yesterday I encouraged non-food gifts.  Since so many of our holidays focus on chocolate, I'd like to hear your creative (and clean!) ideas.  These small changes can help with your healthy living goals. 

Today I'm asking?

What non-food gift do you love to receive?

As always, post your questions, comments, recipes, answers, thoughts, goals, etc. and come back every Tuesday for Q's Day!

Happy Hearts,
Steph Wheler (Langdon), RD
something nutrishus counselling & coaching
www.nutrishus.com

Sweet Treat for Your Sweet Heart?

In case you forgot, tomorrow is Valentine's Day!  Once again we seem to have created another reason to eat chocolate.  Our holidays seem to center around this yummy dessert, but when one holiday ends the other hits the shelf, meaning we have an endless supply of chocolate. 

When I work with clients to set goals, I encourage them to come up with non-food rewards.  I think we need to approach holiday gifts in the same way.  Why not show your love with flowers, a spa treatment, a long walk, a romantic movie, or even a donation to charity.  Get creative and encourage those in your life to lead healthy futures rather than providing them with excess calories, fat, and sugar. 

Don't get me wrong, I enjoy a good piece of chocolate, but I do so in MODERATION (yes, you know I love that word!). 

Yes, there are some potential benefits from the flavonoids and phytonutrients in chocolate, but other foods also contain flavonoids and phytonutrients (that's right, VARIETY).  Health Castle posted a Chocolate 101 article to compare different types of white, milk, and dark chocolate.  You must also recognize that most chocolate items are high in calories, fat, and sugar. 

Keep your potions small and enjoy chocolate in healthier ways such as:
- adding a few chocolate chips to a healthy muffin batter
- melting a small square of dark chocolate to dip berries in
- stirring some unsweetened cocoa powder into low fat milk.

Come back tomorrow to share your creative non-food gift ideas.

Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com

Belated Cocoa Day

I missed it - Dec. 13 was Cocoa Day.  However, today you can learn about cocoa and perhaps curl up with a mug of homemade hot cocoa.

If you've heard that chocolate can be good for your health, then you've heard about the benefits of cocoa.  The cocoa bean contains flavonoids which have antioxidant properties.  As you are likely aware there are different types of chocolate.  More processing means less flavonoids so less health benefits.  In these terms white chocolate has no flavonoids, milk has some, but dark has more, and cocoa powder has the most.

If you're buying chocolate, look at the ingredient list for cocoa solids or cocoa mass to be listed before sugar.  or choose a bar with a high percentage of cocoa, such as 70% or more.

Again, MODERATION is key because you need to save Calories for all the nutrients you need in your day.

Health Castle has a great article about cocoa and the different types available.  I didn't know there were different types of cocoa as I grew up with Fry's Cocoa in the house.  There is however natural cocoa (Hershey's, Nestle...) and Dutch-processed (Fry's, Lindt...).  They undergo different processes, are different colours, different tastes, and different antioxidant levels.  Natural unsweetened cocoa has the highest concentration of flavonoids.   

Chocolate Recipe Substitution from HealthCastle.com: When a recipe calls for chocolate, use dark chocolate (usually less sugar) or even better cocoa powder. To substitute 1 oz of unsweetened chocolate, use 3 Tbsp of dry cocoa + 2 Tbsp of sugar + 1 Tbsp of vegetable oil.

Ready for that warm mug of homemade hot cocoa?  I am (once I find some natural cocoa to try!).  Again, please enjoy in MODERATION :)

Hershey's Hot Cocoa

Ingredients

• 1/2 cup sugar
• 1/4 cup HERSHEY'S Cocoa
• Dash salt
• 1/3 cup hot water
• 4 cups (1 qt.) milk
• 3/4 teaspoon vanilla extract
• Miniature marshmallows or sweetened whipped cream (optional)

Directions

1. Stir together sugar, cocoa and salt in medium saucepan; stir in water. Cook over medium heat, stirring constantly, until mixture comes to a boil. Boil and stir 2 minutes. Add milk; stirring constantly, heat to serving temperature. Do Not Boil.
2. Remove from heat; add vanilla. Beat with rotary beater or whisk until foamy. Serve topped with marshmallows or whipped cream, if desired. Five 8-oz. servings.
   
   VARIATIONS: Add one of the following with the vanilla extract:
   
   SPICED COCOA: 1/8 teaspoon ground cinnamon and 1/8 teaspoon ground nutmeg. Serve with cinnamon stick, if desired.
   
   MINT COCOA: 1/2 teaspoon mint extract OR 3 tablespoons crushed hard peppermint candy OR 2 to 3 tablespoons white creme de menthe. Serve with peppermint candy stick, if desired.
   
   CITRUS COCOA: 1/2 teaspoon orange extract OR 2 to 3 tablespoons orange liqueur.
   
   SWISS MOCHA: 2 to 2-1/2 teaspoons powdered instant coffee.
   
   COCOA AU LAIT: Omit marshmallows or whipped cream. Spoon 2 tablespoons softened vanilla ice cream on top of each cup of cocoa at serving time.
   
   SLIM-TRIM COCOA: Omit sugar. Combine cocoa, salt and water; substitute nonfat milk. Proceed as above. With vanilla, stir in sugar substitute with sweetening equivalence of 1/2 cup sugar.
   
   CANADIAN COCOA: 1/2 teaspoon maple extract.
   
   MICROWAVE SINGLE SERVING: Combine 1 heaping teaspoon HERSHEY'S Cocoa, 2 heaping teaspoons sugar and dash salt in microwave-safe cup or mug. Add 2 teaspoons cold milk; stir until smooth. Fill cup with milk. Microwave at HIGH (100%) 1 to 1-1/2 minutes or until hot. Stir to blend; serve.
   
   
   Nutritional Information per serving (1/5 of recipe):
   Calories: 180, Total Fat: 4g, Saturated Fat: 2.5g, Cholesterol: 15 mg, Sodium: 100mg,
   Total Carbohydrate: 32g, Dietary Fiber: 2g, Sugars: 29g, Protein: 7g, Vitamin A: 8%DV*,
   Vitamin C: 0%DV*, Calcium: 25%DV*, Iron: 0%DV*

Happy Thursday,
Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com

Happy Hallowe'en!

Yes, most people think about chocolate and candy when they think about Hallowe'en food.  However, there are many recipe ideas out there for creative snacks, meals, and desserts.  Think witch's fingers, eyeballs, spiderwebs - the whole idea is to make 'normal' foods come to life with the Hallowe'en theme.

I found two such recipes that I wanted to share to inspire you, but feel free to share your favourites in the comment section.

Apple Bites

These toothsome treats are a fun and healthy break from Halloween sweets.

Ingredients

• Apples

• Slivered almonds

 Instructions

1. Just quarter and core an apple, cut a wedge from the skin side of each quarter, then press slivered almonds in place for teeth.
   

Tips:

If you're not going to serve them right away, baste the apples with orange juice to keep them from browning. 

 

Mummy Meat Loaves Recipe from Woman's Day

• Active time: 30 minutes
• Total time: 40 minutes
• Serves 12

Sweet cherry tomatoes are hidden in the center of these mini-meat loaves, offering a welcome burst of juicy flavor when you take a bite. Post Halloween, keep the recipe in rotation by piping the mashed potatoes as you would cupcake frosting.

 Recipe Ingredients

• 3/4 lb white or yellow potatoes, peeled and cut into 2-in. pieces
• Kosher salt and pepper
• 2 large eggs
• 2 Tbsp ketchup
• 2 tsp Worcestershire sauce
• 1/2 cup panko or plain bread crumbs
• 2 cloves garlic, finely chopped
• 1 medium carrot, coarsely grated
• 3/4 lb ground beef
• 1/2 lb ground pork
• 12 grape tomatoes
• 3/4 cup lowfat sour cream
• 24 frozen peas, thawed

Recipe Preparation

1. Heat oven to 375°F. Line a 12-cup muffin tin with foil liners. Place the potatoes in a pot, add enough cold water to cover and bring to a boil. Add 1 tsp salt, reduce heat and simmer until just tender, 15 to 18 minutes.
2. Meanwhile, in a bowl, combine the eggs, ketchup, Worcestershire, 1/2 tsp salt and 1/4 tsp pepper; stir in the bread crumbs. Add the garlic and carrot and mix to combine. Add the beef and pork and mix just until incorporated. Divide the meat mixture among the foil liners and push a tomato into the center of each one. Transfer to the oven and roast until a thermometer inserted into the meat registers 155°F, 14 to 16 minutes.
3. Drain the potatoes and return them to the pot. Add the sour cream and 1/4 tsp salt and mash until very smooth. Transfer to a pastry bag fitted with a 1/2-in. ribbon tip (Wilton 104). Transfer the meat loaves to a platter and pipe the potatoes back and forth over each top to resemble a mummy’s wrapping. Place 2 peas on each for eyes.

Have a safe and Happy Hallowe'en and practice portion control and mindful eating with your candy and chocolate.

Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com

Pre-Hallowe'en Q's Day

I'm sure many dietitians and health professionals (and health conscious parents) dread the candy and chocolate that come with Hallowe'en.  Although many of our holidays and celebrations now revolve around candy and chocolate, it seems that Hallowe'en is a time of great indulgence. 

On a more positive note, Hallowe'en treats are already in small portions, so they can help you have control just by the smaller size.  Again, I want to stress moderation - for you and/or your children.  Set limits to how many pieces can be consumed in a day so that the candy and chocolate are not taking the place of healthier options.

If you're trying to figure out what treats to buy, Health Castle has written an article comparing different Hallowe'en candies and chocolate bars.  It's interesting to see how they match up.


Since it is Q's Day here at the Nutrishus Blog, I have 2 questions for you:
1) What will you be giving out to trick or treaters?
2) What is your favourite Hallowe'en treat?

Any questions, comments, answers, recipes, etc. are welcomed on Q's Day - have your say!

Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com