Energizing Muesli {Recipe ReDux}

With seasonal changes and festive holidays, I have a lot of recipes in mind and a few new ones that I've tried lately. We often experiment in our kitchen (which can be a hit or a miss!). This month's Recipe ReDux challenge was A Nutty Nut Day: We had to take advantage of the fact that National Nut Day (October 22nd) falls on one of our ReDux monthly theme post days – so we can all go nuts! Share a healthy nut-filled recipe: Think whole nuts, chopped nuts, ground nuts, nut butter and/or nut flour. And Happy Nut Day!

So, tomorrow is Nut Day! There are so many food holidays to celebrate, and I do try to if I know of them. When I thought nuts, I originally tried to think of something my daughter could eat as well. She's only 11 months old and has two teeth. She has tried many foods and seems to love them all, which includes peanut butter. However, since nuts are a hard texture, I'm waiting for more teeth before I give her too many more varieties. Instead, I chose to go with a muesli recipe. We make granola from time to time for a quick breakfast with yogurt and fruit. So I figured I would mix it up and make muesli instead. It doesn't take much to make a hearty, nourishing breakfast since nuts, seeds, and dry fruit are nutritional powerhouses, but also high in calories.

I used ingredients I had on hand, as well as a few that I felt were right for fall. The recipe is also open to interpretation and can easily be altered. It is something that will help get us through the morning, is easy to put together, and can be enjoyed in a variety of ways. I'll enjoy it as a form of overnight oats, simply with yogurt/fruit, as topping to a smoothie bowl, and I might try it warm as well (since it is getting colder outside).

Energizing Muesli

Makes 10 servings (1/2 cup each)

Ingredients

2 1/4 cups large flake rolled oats 

1 cup unsalted nuts, roughly chopped (I used 1/3 each almonds, pecans, and walnuts)

1 cup dried fruit, roughly chopped if necessary (I used 1/3 each apple, cranberries, and apricots)

1/2 cup seeds (I used 1/4 cup each raw sunflower and pumpkin)

1/4 cup coconut flakes

2 Tbsp hemp hearts

1 Tbsp chia seed

1/2 tsp ground cinnamon

Directions

Chop ingredients if needed. Combine in a bowl. Store in a well sealed container.

In continuing with my October gratitude theme, 

I am grateful for: being allergy free, so I can enjoy foods like nuts

Go nuts with the recipes below!

Steph Langdon, RD

www.nutrishus.com

An InLinkz Link-up

PB & B Balls {Recipe ReDux}

We're already more than half way through August and for some people that means the start of packing lunches again. For others, lunches are packed all year round and you might just need a change or something fun and exciting.

This month's Recipe ReDux theme is:
Bars & Bites for Brown Bags
Whether you pack your lunch in a bento box, a brown bag or a retro cartoon character lunch box, don’t forget the bars and bites. Small squares or round bites can pack nutrition into a sweet or savory taste. Show us your favorite way to jazz up any type of lunch box.

Since I work from home most days, I don't really pack a lunch box. I do however like to keep things around for my husband to pack and for when I need to grab a quick snack. I prefer to make things from scratch so that I know the ingredients and I also love spending time in my kitchen.

You may have noticed or made various 'energy bites' or 'power balls' over the last few years as these bite size treats have gained popularity. They are something I've made in cooking sessions with athletes and at home. I don't tend to make bars as often, but have recently tried two different hemp based bars which were great to add some variety. These little bites can pack a nutritional punch depending on the nuts, seeds, fruit, dried fruit, and other add-ins you choose to try. They can also be calorie dense, but I find the protein, fat, and fibre are great to help fill the gap between meals.

Feeling a bit nostalgic, I wanted to combine two of my favourite childhood favourites: peanut butter and banana. For whatever reason, we used to call pb and banana sandwiches, 'peanut butter and sardine sandwiches' - I don't think I even knew what sardines were at the time, but it was a fun nickname for a quick and basic snack/lunch. Depending on where you're sending these snacks, you may have to swap the peanut butter for a seed butter.

PB & B Balls
Ingredients
1 ripe banana, peeled
1/2 cup dates (about 12)
1/4 cup natural peanut butter (or almond butter or seed butter)
3-4 Tbsp shredded unsweetened coconut
1/2 cup + 1 cup rolled oats
1/8 cup hemp hearts

Directions 
1. Combine banana, dates, peanut butter, 1 Tbsp coconut, 1/2 cup oats, and hemp hearts in a food processor and pulse until smooth.
2. Place remaining 1 cup of oats in a medium bowl and add the processed ingredients. Gently mix (with a spatula or your hands) to combine and refrigerate for 30-60 minutes.
3. Place 2-3 Tbsp of coconut on a plate. Remove mixture from refrigerator. Form mixture into 16-18 balls and roll in coconut. Return to fridge for storage and enjoy!

What are you packing to keep your lunch box interesting? Check out other ReDuxer ideas below.

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

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

Pistachio Pairing Contest {ReDux}

This is my first entry into a Recipe Redux contest! As a Canadian member of the monthly recipe challenge, I am not always able to compete in American contests. I think it's a great one to wet my feet, because it's pairings. Having recently been to Napa and Sonoma in California, I am intrigued by pairings and I am very interested in mindfulness, which plays right into the idea of savouring flavours and enjoying how different foods and beverages compliment each other.

Please note: I received free pistachio samples from the Pistachio Health Institute mentioned in this post. By posting this pairing I am entering a contest sponsored by Pistachio Health Institute and am eligible to win prizes associated with the contest. I was not compensated for my time.

I love nuts and they are a great little snack (or a bit of crunch) to get you through a busy day.  In-shell pistachios are a great one for mindfulness because you have evidence (the shell) of how many you've consumed. The Pistachio Health Institute also notes that pistachios have more nuts per serving than any other nut snack (1 oz = 49 nuts! or about 30 for 100 calories).

I'm hoping to submit multiple entries since I have lots of ideas, but this contest only runs until Sunday! For my first pairing, I created a sweet, salty, crunchy, refreshing, and indulgent pairing the Asian Inspired CranBacon Cheese Ball and Crackers.

In-shell pistachios + CranBacon Cheese Ball + rice crackers + iced green tea

To make this pairing, combine 100g of chevre (goat cheese) with about 3 Tbsp of bacon bits (save a strip or two from your Sunday bacon and eggs and chop finely) and 3 Tbsp of chopped dried cranberries. Form into 6 small balls with your hands.  Cover and refrigerate for at least an hour or overnight.  

To make the tea, add 3 cups of boiled water (let it sit a few minutes after boiling) to 2 green tea bags in a pitcher.  Steep for about 4 minutes, remove the teabags and add 3-4 cups of cold water.  Refrigerate or add ice cubes to get desired coolness.  

To serve, plate about 10 in-shell pistachios with 3-4 plain rice crackers, 1 cheese ball, and a glass of iced green tea, enjoy! 

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

An InLinkz Link-up

Q's Day: Snacking

Snacking can fit into a healthy meal plan, but be wise with what you choose to snack on.  You still need to practice portion control and watch out for extra calories, high fat, high sugar, and high salt.  Snacks can however help you meet your recommended daily servings.

Today for Q's Day I want to know:

What is your favourite snack right now?

I recently shared a homemade fruit and nut bar recipe from joy of baking with a group of Red Hat ladies, so I thought I would share it with you too.

Fruit and Nut Bars 1/3 cup (45 grams) all purpose flour 1/8 teaspoon baking soda 1/8 teaspoon baking powder 1/4 teaspoon salt 1/3 cup (70 grams) light brown sugar 1 1/2 cups (145 grams) walnuts (can also use pecans, hazelnuts or almonds), chopped 1/2 cup (65 grams) dried cherries or cranberries 1 1/2 cup dates, figs, and/or prunes (pits removed and cut into quarters) 1 cup (165 grams) dried apricots, cut into bite size pieces 1 large egg 1/2 teaspoon pure vanilla extract

Preheat oven to 325 degrees F (160 degrees C) and place the rack in the center of the oven. Have ready an 8 x 8 inch (20 x 20 cm) square baking pan that has been lined across the bottom and up the two opposite sides with aluminum foil. 

In a large bowl, whisk together the flour, baking soda, baking powder and salt. Stir in the brown sugar, walnuts, and dried fruit. Use your fingers to make sure that all the fruit and nuts have been coated with the flour mixture.

In a separate bowl, beat (with a wire whisk or hand mixer) the egg and vanilla until light colored and thick (this will take several minutes). Add the egg mixture to the fruit and nut mixture and mix until all the fruit and nut pieces are coated with the batter. Spread into the prepared pan, pressing to even it out.

Bake for about 35 to 40 minutes, or until the batter is golden brown and has pulled away from the sides of the pan. Remove from oven and place on a wire rack to cool. When cooled, lift the bars from the pan by the edges of the aluminum foil. Use a sharp knife to cut into 16 squares.

Can be stored for about 10 days at room temperature or longer if refrigerated.

Makes 16 - 2 inch (5 cm) squares.

Happy snacking,

Steph Wheler, RD

something nutrishus counselling & coaching

www.nutrishus.com

Quinoa Breakfast

I searched old blog posts for this recipe yesterday, but it seems that I haven't shared it with you yet!  I enjoy it every once in a while to mix up my morning routine.  I cook the quinoa according to the directions, but I tend to add whatever fruit and nuts I have around.  This morning I added about 1/2 cup of pomegranate seeds and 5 or 6 pecan halves.  Feel free to get creative with it!

 

Cold Quinoa Salad

4 Servings

Ingredients

1/2 cup

water

1/2 cup

apple juice

1/4 tsp

cinnamon

1/2 cup

quinoa, (dry measure), well rinsed and drained

1 large

apple, diced

60 ml

cranberry, dried, sweetened, optional

4 tbsp chopped

walnuts

2 cups

yogurt, fruit or vanilla, fat-free or low-fat

Directions
Place water, apple juice, cinnamon and rinsed quinoa in a saucepan and bring to a boil over high heat. Reduce heat, cover and simmer until all of the liquid is absorbed, approximately 15 minutes.

Cool, transfer quinoa to a large mixing bowl and refrigerate, covered, at least 1 hour.

Add apples, dried cranberries and walnuts to quinoa. Mix well. Fold in yogurt. Serve immediately.

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

Curious About Cashews?

I had plans to write about cashews today since I am still trying to keep up with nuts.  Coincidentally, the great RDs over at HealthCastle were thinking along the same lines.  They have chosen cashews as their food of the month.  I won't change my topic, so you just get the added benefit of their information.

Cashews are kidney shaped seeds from cashew apples which are a delicacy in Brazil.  They have a lower fat content that most other nuts and 75% of their unsaturated fat comes from oleic acid which promotes cardiovascular health.  Cashews have a high concentration of copper which helps in the formation of red blood cells, is involved in enzyme systems, and acts as an antioxidant.  They are also rich in magnesium which works with calcium to keep your bones strong and healthy.  Cashews do contain oxalates, therefore they should be avoided by those with kidney or gallbladder problems.

To be consistent with the information you have received on walnuts and almonds, I want to give you nutritional information based on Canada's Food Guide servings: 1 serving (1/4 cup or 60 mL) = 182 Calories, 6 g protein, 14 g fat (of which 11 g is unsaturated), and 1 g of fibre.

Storage:
Cashews are more stable due to their oleic acid content, but should still be stored in a tightly sealed container in the refrigerator (for up to 6 months), or in the freezer (for about 1 year). Cashew butter should always be refrigerated once it is opened.  

Recipe: 
Continuing with the heart healthy theme, this recipe comes from Nadine Day, a Registered Dietitian with The Heart and Stroke Foundation.


Broccoli Cashew Stir-fry
Makes 4 servings
A great side dish, no need for takeout.
Ingredients

• 1 tsp (5 mL) sesame oil (or canola oil)
• 3 green onions, sliced - separate the white parts from the green parts
• 4 cups (1 L) broccoli, chopped
• 2 cups (500 mL) mushrooms, chopped
• 1 cup (250 mL) snowpeas
• 2 cups (500 mL) bok choy, chopped
• ½ cup (125 mL) cashews, chopped

Sauce

• ¼ cup (50 mL) water
• 1 tbsp (15 mL) sodium reduced soy sauce
• 1 tsp (5 mL) freshly grated ginger root
• 1 tsp (5 mL) honey
• 1 tbsp (15 mL) cornstarch
• 1 tsp (5 mL) pepper
• 2 cloves of garlic, finely chopped

Directions

1. In a small bowl, mix together all ingredients for the sauce. Set aside.
2. Heat a large fry pan or wok over medium-high heat. Add cashews and roast for 2 to 3 minutes. Stirring frequently. Careful not to burn them. Set aside with the green parts of the green onion.
3. In the same pan, add the sesame oil and heat over medium-high heat. Add the white parts of the green onion, broccoli and mushrooms. Sauté for about 5 minutes or until broccoli is starting to become tender. Add a few tablespoons (45-60 mL) of water, if needed, to stop browning or burning.
4. Add the snow peas and bok choy and sauté for 2 minutes.
5. Add the sauce and sauté for about 3 to 5 minutes or until the sauce thickens. Remove from heat and add in the cashews and green parts of the green onion.
6. Serve immediately with brown rice.

Nutritional information per serving (1 ½ cups / 375 mL):
199 Calories, 10 g protein, 10 g fat, 0 mg cholesterol, 23 g carbohydrate, 7g, 181 mg sodium

Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com
 
Sources:
World's Healthiest Foods, Cashews
Canadian Living, Everything you need to know about nuts, Danielle Ng-See-Quan

All About Almonds

More on the topic of nuts...
Today we will focus on almonds.  Almonds are actually nutrient rich seeds of the fruit from almond trees.  Ounce for ounce, almonds are one of the most nutritionally dense nuts.

They are rich in vitamin E and manganese as well as being a good source of magnesium, copper, riboflavin, phosphorus, fibre, and protein.  Almonds also contain 20 flavonoids in their skin (so you should eat actual almonds to get the benefit) which work with vitamin C and E to create antioxidant action.

Some of the health benefits of almonds include the cholesterol lowering monounsaturated fats and antioxidant vitamin E which combine to help reduce heart disease risk.  Almonds can also help stabilize blood sugars which can be attributed to the fibre and protein content.  The slower metabolism of fat, protein, and fibre can provide a feeling of satiety and help you manage your weight when consuming nuts in small portions.

There are a variety of almond products available on the market.  Almond butter is readily available in most grocery stores as an alternative to peanut butter.  Almond milk is sometimes consumed in place of cow's milk or fortified soy milk - it can be much lower in protein and often doesn't have a comparable nutrient profile.  Make sure to read labels, and if you still choose almond milk, you will need to choose other foods to get all the nutrients you need.

Remember to practice portion control: 1 serving (1/4 cup or 60 mL) = 208 Calories, 8 g protein, 18 g fat (of which 16 g is unsaturated), and 4 g of fibre.

Storage:

• Store shelled almonds in a tightly sealed container, in a cool dry place away from exposure to sunlight. They will keep for several months in the refrigerator or up to a year in the freezer. 
• Almonds still in the shell have the longest shelf life. 

Recipe:

I have had this dish or a variation of it at someone's house before and it was a nice combination of textures.  There are many variations on Green Bean Almondine out there too, this one comes from Cooking Nook.  

Green Bean Almondine

1/2 teaspoon salt
2 pounds fresh green beans, French cut
1/2 cup slivered almonds
3 tablespoons butter or margarine, melted
1 tablespoon lemon juice
1/2 teaspoon salt
lemon twist (optional)

Combine the water and 1/2 teaspoon salt. Bring to a boil. Add the beans and return the water to a boil. Cover, reduce the heat and simmer for about 10 minutes, or until they are almost tender. Drain.

Sauté the almonds in the butter at medium heat until golden. Reduce the heat to medium low, stir in the lemon juice and salt. Add the beans and cook for another minute or two, making sure the beans get covered in the buttery sauce.

Arrange the beans on a platter and serve garnished with a lemon twist or a few thin slices of lemon.

Makes 8 servings.

Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com
 
Sources:
Canadian Living, Everything you need to know about nuts, Danielle Ng-See-Quan
World's Healthiest Foods, Almonds
Almond Board of California, 2010