Beefed Up Hamburger Soup {ReDux}

The nights have definitely been cooling off, the Canadian geese look like they're getting ready for a journey south and my iced coffees are now just coffee - yes it's 'back-to-school' time for most people. I have a few teachers in my life, so it's back to work for them too. 

I often feel that September is a time to get back in the kitchen, get back into activities, and get re-organized as lake time comes to an end. The ladies at the Recipe ReDux were thinking the same things, since this month's theme is:

Back to the Dinner Table - After the hustle and bustle of the holiday/vacation season, August is the time many families get ‘back to routine.’ Show us your favorite recipe to help families get ‘back to the dinner table.’ It might be a favorite family recipe from your childhood that you’ve ReDuxed; or maybe it’s your family’s current favorite. Let’s all gather back at the table!

Right away I thought of big batch cooking, as I prefer to prep and cook once and eat multiple times when things get busy, or freeze some for a later date. Perhaps family members will have to eat at different times, or maybe a big batch is the way to sneak in a sit down family meal. Since I also had family on my mind, I decided to tweak one of my mom's recipes. As I said, it's getting colder here, so I'm more open to warm dishes like hearty soups.

I started with my mom's hamburger soup and added lentils and a more few vegetables to 'beef it up". I also thought it was funny that I 'beefed it up" by adding lentils! This way I feel like soup can become a meal and I find it's a great way to get more vegetables in, or even to use up your garden goodies. I used ground beef, but I'm sure you could use chicken or turkey as well. I also usually make it on the stove (as a one pot meal), but I'm sure I successfully made the original version in the slow cooker once too.

Beefed Up Hamburger Soup

Ingredients

0.5 to 1.0 lbs of lean or extra lean ground beef

1 medium onion, diced

28 oz (796 ml) can diced tomatoes, no salt added

3 medium carrots, diced

2 zucchini, chopped

2 stalks celery, diced

1 red bell pepper, chopped

1/3 cup barley, rinsed

1/2 cup dry green lentils, rinsed

1/2 tsp thyme

1/4 tsp cayenne pepper

2 bay leaves

3 cups of water

4 cups of beef broth/stock

salt & pepper to taste

Directions

1. Heat a large pot over medium heat. Brown the meat and cook the onions (3-5 minutes), drain fat.

2. Add the rest of the ingredients (nice and easy). 

3. Bring to a boil. Simmer for at least 1.5 - 2 hours, stirring often.

I did have a little 'help' in the kitchen this month too!

Eat up,

Steph Langdon, RD

something nutrishus

www.nutrishus.com

An InLinkz Link-up

Bruschetta Salad {ReDux}

July 21 and I'm ready with my ReDux post! For once, I was actually organized (I typically am, this mom thing just makes things harder!). This month's theme was Fresh from the Garden -The season of bountiful produce has arrived. Whether your produce comes from the Farmers Market, a CSA share, or a plot of dirt out back, show how you are using fresh July fruits or veggies. And if you have gardening successes – or failures – please share!

We just moved into our house in June, and the yard will likely be next year's project, so I don't have a garden of my own. I'm also not sure if I have a green thumb, but I have some in my social circles (hence the garden fresh basil in this recipe - thanks Jolene!). I have been enjoying Canadian grown summer fruit (cherries, nectarines) and picked fresh Saskatoon berries at our lake, but right away, my thoughts went to tomatoes for this post.

I love a good, garlicky bruschetta, but I also enjoy salads this time of year - I mean, do you really want to heat up the house with the stove?! So, a combo was my end goal. I made croutons, which I usually don't, because I think of bruschetta with a crispy bread. I also left some options depending on if you're using this as a side dish or an entree, or if you're not a big fan of onion, for example.

Bruschetta Salad

Serves 2-4

Ingredients

salad

4 ripe, roma tomatoes, de-seeded and diced

1 clove garlic, minced

1 Tbsp fresh basil, chopped

2-4 cups of fresh spinach, washed and torn

1/4 cup feta, crumbled

1-2 Tbsp red onion, diced

1 Tbsp olive oil

1 tsp balsamic vinegar

salt and pepper, to taste

croutons (optional)

1 1/2 cups bread, cubed (I used leftover multigrain artisan bread)

1 Tbsp olive oil

Directions

1. Croutons: Heat oven to 375F. Drizzle 1/2 Tbsp olive oil on baking sheet. Add cubed bread, drizzle remaining 1/2 Tbsp and lightly toss to coat. Make sure bread is spread out. Place in pre-heated oven and bake for about 6 minutes, or until golden brown. Check and shake pan about every 2 minutes for even cooking.

2. Let croutons cool.

3. Combine salad ingredients and toss. Add olive oil, vinegar, salt, and pepper.

4. Mix in croutons and serve.

So simple, so flavourful, and a recipe I will definitely be making again!

See below for other garden inspired ideas and enjoy the rest of your summer! 

Steph Langdon, RD

something nutrishus

www.nutrishus.com

An InLinkz Link-up

Moisture Removal {Recipe ReDux}

It's been a busy week here with presentations, renovations, and travel. Unfortunately, being out of my kitchen for renovationss means that I don't have a new recipe to share for this month's theme. I still wanted to share the links so you can see what my fellow dietitians are up to and figured I would mention some of my favourite ways to use dehydrated or dried foods. I must admit, because I often work with athletes, I think about fluid needs when I hear the word 'dehydration'.

This month's theme is:
Get Your Dehydrator On
Whether it’s extra garden bounty or a sale at the supermarket – dehydrating food is a budget-friendly way to stock up for later. You can use a food dehydrator, a low slow oven, or natural sunshine to preserve natural healthfulness. Show us how you like to dehydrate, or a healthy recipe for how you enjoy using dehydrated fruits, veggies or other bounty.

A food dehydrator is a kitchen appliance that I don't have, but I have used a low slow oven (for my dried ginger and orange slices) for past ReDux posts and often have dried fruit around for use in energy bites, muffins, bars, granola, etc. Food preservation (ie. canning) is something I haven't really ventured into (yet); so perhaps that will be a goal for next year! Summer is also coming to an end here in Saskatchewan, so I will have to get myself organized and try using sunshine to preserve veggies and fruit next July/August. I do like the idea of being able to enjoy summer's bounty all year round though!

I haven't fully explored the world of dehydrated food, or spent a lot of time in nature requiring compact, long lasting food. However, I have purchased sundried tomatoes a few times for use in egg dishes, pasta, etc. and the flavour is great. Last summer, our foodie group had a night themed "Everything Rolled" and one member made veggie roll ups/jerky - it was very tasty and packed with flavour. My husband also likes to occasionally treat himself to some beef jerky and I have athletes that need shelf stable items to leave in their gym bag or locker. Thus, whether it's a taste or texture you're looking for, an alternative to store-bought fruit snacks, or an emergency stash, there are many times when dehydrated foods can help you out. Since the water is removed, the sugar and calories are concentrated, so remember to practice portion control with dehydrated/dried food. You can read more about the nutritional value, storing, and uses for dried fruit on EatRight Ontario.

One kitchen tool I've been waiting for cool weather to use is the tagine I received for my birthday. Many of the recipes call for dried fruit, so this will be a new way for me to try using these sweet ingredients - I'll keep you posted on my tagine experiments!

Have you dehydrated fruit or veggies? What do you like to do with them?

Check out the great ideas below.
Cheers,
Steph

An InLinkz Link-up

Using Your Garden Goods

I enjoy situations that cause me to be creative and find new ways to use ingredients. This year that inspiration has come from our CSA PayDirt farms. We have received 4 deliveries of locally grown, organic produce so far this year and I have whipped up a variety of new dishes in the kitchen to enjoy the fresh ingredients. We split a share with my brother-in-law and his fiance since we both only have 2 mouths to feed and want to make sure we're able to use everything up. These situations challenge me, because like most people I have my go to items from the grocery store. I do try to combine them in different ways, but this year I've had more chard and mustard greens than I knew what to do with!

As summer sadly comes to an end and gardens are emptied I also like to enjoy the flavours of the changing seasons. Seeing different items at the market or store can also serve as an inspiration; I know I've been enjoying as many peaches and nectarines as I can before they're gone. Earlier this summer that also included cherries and berries, and now corn on the cob is out in abundance.

I also use social settings to test out new recipes and will cook in big batches to get us through a busy work week. Needless to say, there are lots of outside influences when it comes to what is created in my kitchen. We do have our standard favourites, but I like to think that we get a good amount of variety as well.

A few recipes that I've used lately and wanted to share include breaded green beans and a new take on potato salad.

The green beans were adapted from for the love of cooking as they were baked and most recipes involved frying.  I brought them to a potluck and they disappeared; I will definitely make them again. I posted the picture below on my instagram feed and someone asked for the recipe, so here it is...

Baked Breaded Green Beans
Ingredients
1-2 lbs of green beans, washed and ends trimmed
1 egg
2 Tbsp milk
1 cup bread crumbs
spices (I used a smoked paprika, garlic, chili, and chives blend that I had)
2-3 Tbsp vegetable oil
salt and pepper
4 Tbsp mayo
2 tsp soya sauce
1 clove garlic, minced
1-2 Tbsp sriracha sauce

Directions
1. Combine  2 Tbsp mayo with soya sauce and garlic - set aside. Combine remaining 2 Tbsp mayo with sriracha - set aside.
2. Line a baking sheet with aluminum foil and brush with 1 Tbsp of vegetable oil. Preheat oven to 425F.
3. In a small bowl make a milk bath with your egg and milk. In a separate bowl combine bread crumbs, spices, and salt and pepper.
4. Dip beans in egg bath and crumb mixture; place in a single layer on baking sheet.
5. Drizzle remaining oil over beans and bake for 13-15 minutes.
6. Serve immediately with dipping sauces.

-----

The Creamy Cucumber and Grilled Potato Salad recipe comes from Food & Wine and was the dish I took to my August foodie group evening. Our theme was grilled food and I picked up my ingredients from our local farmer's market. It was a hit and is also a recipe I will make again.

What have you been inspired to try or create this summer?

Enjoy your garden goods while they last!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Smart Summer Snacking

As we start August today and celebrate a summer long weekend, I thought I'd put down a few snacking tips. In my experience, people eat differently on weekends compared to during the work week (and that could mean they eat more OR less healthy). The summer can add another challenge as people may head away from home on road trips or to a cabin/cottage or campsite. Each location can have an impact on what and when you're eating and drinking. It's also common for people to have a reduced appetite when the weather gets warmer and of course, even more important that you remember to hydrate yourself.

Yes, summer may mean barbeques and happy hours, but it doesn't have to be all hot dogs, chips, and beer, especially if you're being mindful, enjoying a variety of foods in moderation, and working on new goals/habits. As usual, it starts with a little preparation:

• pack healthy road trip snacks and water bottles
• chop fruit and veggies at home to reduce prep time at the cabin/cottage
• pick up healthy groceries so you have options when you look in the fridge/pantry
• bring snacks to people's homes/lakes so that you know there will at least be one thing healthy to choose from

Timing of intake can also change when you're away from home. Perhaps you stay up later, sleep in longer, and start the day with a large breakfast or brunch. You may not feel like you need a mid-day meal ('lunch'), but you also don't want to be starving and reaching for cheesies before supper.

Snacks can help us get from meal to meal, but they don't have to keep us full all day (I prefer if we avoid fullness and learn to achieve satisfaction anyway); they're meant to help us get important nutrients, hydrate us, keep our energy up, and fill the gaps when meals are far apart. Homemade bars, energy bites/balls, smoothies, muffins, and of course vegetables and fruit are both tasty and can be made/prepped ahead of time.

Lately I've baked a few snack items and have frozen them so that we have lots of variety available and I don't have to turn on the oven when it's really hot and humid out. I try to enjoy seasonal flavours (peaches, nectarines, berries, etc.) which means that the snacks in our house change all year round.

A few that I've tried recently or have been in our routine include:

•  peanut butter banana roll ups (an easy staple)
• strawberry, mango, sorrel smoothie (with sorrel from our CSA: PayDirt Farms)
• saskatoon berry, red river cereal muffins (adapted from Canadian Family; with berries I picked with a friend at our local Berry Barn)
• hemp bars (from my new roots; thanks to a sample box I received from Rocky Mountain Grain Products)
• frozen grapes (great on a hot day)
• chocolate cranberry balls (from elana's pantry; used in an athlete session; great to curb a sweet craving)
• carrots and celery with hummus
• spring rolls with vegetables and chicken or shrimp

 What have you been snacking on this summer?

Enjoy your weekend and make mindful snack choices!

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

Community and Creativity

This summer we're taking part in our first CSA (community supported agriculture) and receiving organic, heirloom vegetables from PayDirt Farm.

We've had one delivery so far and get our next one tonight, so I figured I better get posting! In our first one we received: spinach (3 varieties: Monstrueux de Viroflay, Nobel Giant & Gigante D'Inverno), radishes (2 varieties: purple plum & long scarlet Cincinnati radish), lettuces (3 varieties: Merlot, Merville de Quatre Saison & Vivian), chard (2 varieties: rainbow & Bright Lights - both colourful chard) and a bunch of onion chives. Just like when we received the CHEP Good Food Box in the past, I find it's always exciting to get items I might not typically purchase and then find recipes to use everything up.

I found lots of great recipes to try and shared some of our lettuces as well. Since we are only 2 adults in our household (which is why we're getting a 1/2 share), I also had to be creative and made a few big batches to freeze so that we can continue to enjoy these vegetables in the future. I made a pot of my New Year's Eve soup with chorizo from Pine View Farms, and a spinach soup from Farmgirl Fare that we now have as lunch leftovers from the freezer. I discovered that I prefer a creamier spinach soup or something more hearty - lesson learned.

I also made a swiss chard with raisins and pine nuts side dish that we enjoyed with grilled parmesan zucchini and shrimp. I 'failed' at feta, red pepper, and spinach quinoa bites in that they became squares as I couldn't get them to hold a bite/ball shape (I added a few bread crumbs, but decided squares would suffice).

I also made a crustless quiche with spinach and mushrooms, I find it's a great supper one night and breakfast the next, and we always have eggs in our fridge, so it's an easy dish for me to throw together and a great way to include more vegetables.

I served a lentil, swiss chard (in place of kale), and barley salad at the lake on the weekend and it was delicious, I will definitely make it again. It was also a great way to use some barley which I often have sitting in the pantry for addition to a soup in the fall/winter.

We enjoyed a variety of salads and sandwich type items with our lettuces and shared the fragrant and flavourful chives with my parents on baked potatoes.

Needless to say, I've been busy in the kitchen (which I love) and I still have lots to share with you. I look forward to posting our upcoming CSA vegetables and how I decide to use them in my kitchen.

Are you gardening, going to a local farmer's market, or participating in a food delivery or CSA program this year? 

Share in the comment section to help others know what's available, what's possible, and what you like to create this time of year.

To your health & happiness!

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

Egg-cellent Easter

Those who know me, or read my posts, will know that I like to challenge our habits. When it comes to things like holiday weekends, I like to think of new ways to be healthy and still enjoy great food. I know we are fortunate enough to be invited for two family meals this weekend and I'm sure there will be some chocolate around. I'm also counting on some warmer weather, so that we can get outside and enjoy the fresh spring air.

Easter doesn't have to just be a feast and loads of chocolate or jelly beans. It can be a time to celebrate spring vegetables and fruit with new recipes. Or a chance to think of themes, like I do - for me, Easter is eggs and carrots. So today I thought I would share a few egg ideas that may inspire you this long weekend.

Eggs are a great, quick protein to add to any meal or snack. One large egg has 6g of protein, 70 calories, and 14 key nutrients (including iron, vitamin A, vitamin D, vitamin E, vitamin B12, folate, protein, selenium, and choline). They are also very versatile and can help you get vegetables into your day if you're creating things like omelets or frittatas. I have a few recipes on my Pinterest page that I have tried and enjoyed:
- spinach, mushroom, feta frittata
- mini quiche
- quinoa, egg, avocado, and edamame

With eggs in mind, I recently came across a Canadian Lentil recipe that I tried for lunch today. See below for the recipe and share your favourite Easter food traditions or egg dishes in the comments.

Top of the Mornin' Lentil Frittata

Servings: 4-6

Ingredients

• 1 Tbsp (15 mL) unsalted butter
• 2 (whole) shallots, thinly sliced
• 2 (whole) cloves of garlic, minced
• 1½cup (375 mL) chopped kale
• 1 (whole) green bell pepper, thinly sliced
• 1 cup (250 mL) fully cooked lentils or canned lentils, drained and rinsed
• 8 (whole) eggs, whisked
• ¼ cup (60 mL) 2% milk
• dash sea salt and ground black pepper
• ½ cup (125 mL) shredded aged cheddar cheese
• 2 Tbsp (30 mL) chopped fresh parsley or cilantro
• to taste salt and ground black pepper

Directions

1. Heat the oven to 350˚F. In a 9-inch, deep, oven-proof skillet, sauté the shallot and garlic in butter until golden. Add the kale and green pepper and sauté until rendered. Add the cooked lentils and sauté for another 2-3 minutes.

2. In a separate bowl, whisk the eggs, milk, and salt and pepper together. Add the egg mixture to the skillet. Gently stir the mixture once. Cover the skillet and cook on low-medium heat until the
sides are slightly golden (the centre will still be runny).

3. Remove the lid, sprinkle the cheese over the frittata and bake in the oven until the centre is no longer runny. Use the broil option if available to add additional browning to the top of the frittata. Set to rest for 5 minutes.

4. Garnish with parsley or cilantro, and season with salt and pepper.

5. Cut into wedges and enjoy!

 

Happy Easter!

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

Petite Personal Patties {Recipe Redux}

It's March 21, so that means time for the monthly Recipe Redux challenge! This month's theme was A Play on Patties: While St. Patty’s Day will be over by the time The Recipe ReDux rolls around this month, we’re celebrating the ‘patty’ all month long. Think healthy tuna burgers, potato patties, or veggie stacks. 

As usual, I wanted to create a dish using quite a few vegetables and I also like playing around with legumes since I know many people are unsure what to do with them in the kitchen. I also decided to try a new take on the traditional burger in a bun accompanied by fries. So, I made the "bun" out of potato instead! Also, knowing that people have different taste preferences (or picky eaters) I made sliders with a variety of toppings so everyone can personalize their own. Any leftover toppings can be used for a fritatta or salad tomorrow. I feel that they're sort of like a falafel texture, and I had fun with all the toppings!

Makes 10-12 sliders

Ingredients

2 medium white potatoes, scrubbed, skins still on

3 Tbsp olive oil, divided

1 can (540ml or 19oz) black beans, rinsed and drained

1 egg

2 cloves garlic, minced

1 bunch fresh parsley (or cilantro), rinsed and roughly chopped

1/4 tsp cayenne pepper

1/4 cup bread crumbs

8-10 white mushrooms, sliced

1/2 medium onion, sliced

5-6 handfuls of arugula

1 avocado, sliced

1/2-1 cup cherry tomatoes, halved

Salt and pepper

*optional: mayo, cheese

Directions

1. "Buns": Preheat oven to 450F and slice potatoes into 1/3" rounds. Microwave for about 3 minutes (or more) to speed up the roasting time. Lightly brush with olive oil and season with pepper; place on baking sheet. Bake for 20-25 minutes total (turning once) until golden brown. Set aside to cool until ready to use.

2. Meanwhile prepare your patties: Place rinsed beans, garlic, parsley, egg, cayenne, and a dash of pepper in a food processor. Mix until smooth consistency, remove and add breadcrumbs. Heat a saucepan over medium with 1/2 Tbsp of oil. Form 10-12 slightly flattened patties and cook in two batches to allow room to flip. Cook for about 5 minutes per side and remove from heat.

3. Prepare toppings: wash and slice mushrooms and onion. Heat a saucepan with 1/2 Tbsp oil over medium heat and cook each (I did them separately) for about 5 minutes or until brown. Prepare tomatoes and avocado and place arugula on plates. 

Note: patties can be formed ahead of time and refrigerated covered; topping vegetables can also be sliced ahead of time.

Create your masterpiece with a potato, patty, toppings, and another potato. Enjoy!
What kind of patties are you making these days? Fish cakes? A unique dessert? Check out the Reduxers below for more ideas.

Here's to enjoying food :)
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

An InLinkz Link-up

Love Yourself

I tend to associate love with hearts, and when I'm having fun in the kitchen, that means doing things like cutting cherry tomatoes into hearts to fit with the theme of Heart Month. Since February (Heart Month) is almost over, I was asked to come on CTV Morning Live Saskatoon for two segments on heart healthy eating. I think it's a great lead in to our Nutrition Month (March) theme of Simply Cook and Enjoy that encourages people to cook more at home.

In case you missed it this morning, I wanted to share a summary so you can treat your heart well (and love yourself in the process).

Jeremy Dodge and I discussed the importance of diet and food choices when it comes to heart health. Yes, you may be at an increased risk of heart disease based on your age, gender, and genetics, but there are also many controllable/modifiable risk factors including what you eat, your activity level, if you smoke, your stress level, your alcohol intake, and your weight. A heart healthy diet (or lifestyle or eating pattern) may be focused on reducing cholesterol, reducing blood pressure, reducing triglycerides, weight loss, or disease prevention. Heart disease is a leading cause of death in both men and women, but you can reduce your risk with lifestyle changes. I say this knowing that it may seem easy to take medication and hard to change your eating habits, but I for one prefer to focus on the food and activity to reduce my risk.

My props on the set of CTV Morning Live Saskatoon

Many different ways of eating (vegetarian, vegan, Mediterranean, DASH, and Paleo for example) have been shown to reduce heart disease risk. The similarity between these lifestyles is a focus on whole foods and lots of vegetables, fruit, nuts, seeds, and plant based fats (like avocado and olive oil). Depending on the variation a person chooses to follow, they may include whole grains and/or fish as well. This means that they're including naturally occurring sugars, omega-3s, fibre, and a variety of minerals, vitamins, antioxidants, and phytochemicals.

In the past, most people have associated a heart healthy diet with a low fat diet. Unfortunately this led many to over-consume refined and added sugars/carbohydrates which didn't have the effect(s) they were looking for. Twizzlers are low fat, does that mean that they're healthy? We have to remember to consider the source of fat/sugar, read labels and ingredient lists, and eat fresh, whole foods. Even if you aren't concerned about your heart health, a plan/lifestyle focused on vegetables, fruit, and fewer processed foods will be beneficial for your overall wellness.

Salt also comes to mind for many people when they hear about high blood pressure. Reducing the salt in your plan doesn't mean that your food will be tasteless, it means that you get to experiment with herbs, spices, citrus, garlic, onions, ginger, etc. in the kitchen. Not only do these add flavour, but they also have positive benefits which may help reduce blood pressure and cholesterol while providing antioxidants to reduce cellular damage (which can lead to plaque formation and reduced blood flow). If you follow the idea above and eat more whole/fresh foods you're also going to be reducing your salt intake. If you're cooking more at home, using healthy cooking methods (baking, poaching, broiling, steaming, roasting), and asking questions when you eat out, you're also more likely to reduce your salt intake and thus reduce your risk.

Remember that no one food is the cause or cure (correlation doesn't mean causation), and thus you should look at the big picture and use the above recommendations as part of a healthy lifestyle that includes a variety of foods.

I also wanted to note that the Nutrigenomix test that I offer has a few nutrients that are related to cardiovascular disease risk. You'll be able to know if you have a typical or elevated risk after your saliva sample is evaluated - contact me for more information.


Happy Day, Healthy Heart,
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Finding Time

Sometimes the day, week, month, or even year just seem to fly by. We still have 24 hours in a day and 7 days in a week, but sometimes it doesn't seem like enough. When it comes to efficient use of time or looking at your productivity, you may find that you've spent 20 hours in front of the television or looking on the internet and not even realized it. Make the moments count by finding time to care for yourself too!

I wanted to speak about time since a lack of it is often a barrier (or excuse) as to why people are eating out more often or eating less healthy items. Yes, I can understand that you don't have to do the dishes when you go out, but why not make that a group/family activity and talk about your day, or use one of the modern conveniences such as a dishwasher to help you out. We've lost the family meal and sitting down together to enjoy it. I know we're busy, but this is important to our health in so many ways - the choices, the conversation, and the skills that get passed on.

And keep in mind that healthy doesn't have to mean that it takes hours or all day to cook. There are many healthy meals and snacks that come together in minutes. To help speed things along (if that's important to you), you can even do some of the prep work ahead of time. I often have a few meals going at once when I find time to be in the kitchen - last night for example, we roasted pork tenderloin and veggies (for lunch today and tomorrow) while putting together a black bean/quinoa/vegetable dish, and cooking our supper of eggs for sandwiches with a variety of vegetables. That will get us through a few days that we may be busier and means that we have the option to heat up leftovers instead of cooking from scratch at every meal. Take advantage of the time - while you're cooking your entree you can chop veggies for snacks, or throw together a vegetable frittata, or put on the rice cooker and use leftovers from tonight in a stir fry tomorrow.

Big batching it and making a few meals in one go is something I consistently do to help us eat at home more, have lunches for work, and have time to spend together (in and out of the kitchen).

What are your time saving techniques?

Enjoy each moment,

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

hiah chat - Kelly Glassford

Kelly is currently an instructor at Lead Pilates after having worked in retail at Lululemon Athletica in Saskatoon, starting a business with her sister and working in HR after completing her BComm from the University of Saskatchewan. She was born and raised in Rosetown, SK, and now calls Saskatoon home. Her passion for Pilates and teaching is expressed on the Lead website: "Pilates was a way for me to understand my own body and gave me the knowledge to understand why I had been experiencing pain in my low back. I wanted to share my knowledge show others how it could change your quality of life. Teaching became my passion; the connection you make with each client & the ability to change the way they move to help achieve their goals is the best reward!"

1. What does being healthy mean to you?
To me being healthy means taking care of my body.   Choosing positive fitness, nutrition, and everyday goals that help me be my best self.  Goals that allow me to feel strong and take part in all the different daily activities I love to do.

2. Do you feel that you lead a healthy life? How? (or what would you change?).

I do feel as if I lead a healthy lifestyle.  I teach Pilates which allows me to take care of my body working to increase stretch and strength to help me move through my daily activities of living with ease.  I take time to de-stress and spend time doing activities I love (sharing time with friends and family).  I try to make the best nutrition choices I can, although I would say this is also an ongoing area of improvement for me.

3. What is a healthy meal that you often eat?  

I don't even know.  We like to switch up our meals in my house as cooking is something we can do together for fun and experimenting with different meals is a great way to spend time together (*such as the Ginger-Lime Kale with Squash & Chickpeas that she recently tried from CleanEating)

4. How do you stay healthy when life gets hectic?  

This is still a work in progress, but I take it one week at a time.  I make weekly goals for myself to help ensure I stay on track.  I make sure I don't miss my workout.  Doing Pilates grounds me and helps to alleviate stress which becomes even more important during busy times.

5. What is one of your challenges or struggles when it comes to leading a healthy life?

Maintaining a balanced meal plan.  It is difficult during hectic times to ensure I leave time to cook so I do my best to stock up on fruits and veggies for easy snacking.  I am gluten free (gluten sensitivity) so convenient on the go meals are hard. I try to spend one day a week to plan out what I will need to prepare in advance to get me through any busy times.

6. Are you currently working towards a goal or starting/stopping a habit? What? I've had a goal to work towards running a 1/2 marathon.  I ran a 10k last year and would love to do the half. Staying motivated to run through the winter months is more difficult as I prefer to run outside, but it's an ongoing work in progress.  All I can do is take it one day at a time.

7. What motivates you to be healthy?  

How I feel.  When I am practicing Pilates and eating well I feel great.  I have more energy, my body can move well without feeling stiff or sore.  When I stop I know, so it keeps me on track.

8. What is a treat or indulgence that you enjoy?

I LOVE chocolate! Really anything chocolate :)

9. Any inspiring words or comments that you’d like to share with our readers?  Go one day at a time.  All you can do is make an effort to eat well and exercise.  Some  days may not go as your planned, let it go and start again tomorrow.

Thanks Kelly!

Steph Langdon, RD

something nutrishus counselling & coaching

www.nutrishus.com

Souper Bowl Sunday

Important sporting events, like festive holidays, can be a time to consume delicious and sometimes indulgent foods.  I've discussed the snacks that will be offered with a few of my clients, and sometimes we don't know because we get to be the guest at someone's gathering. 

True to form, I suggest planning ahead (perhaps even setting a few goals), and being mindful.  This may be a rare occasion where you enjoy the game and wings, but you also want to make sure to keep your health in focus.   

A few things to keep in mind:

• eat healthy and wholesome foods for breakfast and lunch since the game is in the evening this year
• earlier in the day make sure to consume foods that may not be available at kickoff (you know what I mean...get in those veggies!)
• decide what your 'treat' will be and savour it (take a few wings at a commercial break and really taste the flavours)
• don't let the game distract you from realizing how much you've eaten
• move away from the food; if it's tempting you because it's right in front of you, then you're more likely to overdo it
• enjoy an item that isn't part of your usual routine (or even better, share it so that you get a taste, but have room for other things)
• pay attention to your liquid calories (alcohol, pop) since they won't fill you up the same and make sure to sip on water too
• bring a healthy snack if you're a guest, that way you know there's at least one dish that fits within your goals
• take time to be active, not just an armchair coach
• don't stress about it, and be sure to get back on track Monday morning

Taking a page out of a friend's book, you could also have a Souper Bowl party and include vegetables, legumes, lean meats, and whole grains in your entree.  I recently had a nostalgic craving for grilled cheese and tomato soup.  I tried Jamie Oliver's recipe and really enjoyed it (see my adaptation below):

Serves 6-8   Approx time: 45   Difficulty: super easy

Ingredients

• 2 carrots, peeled & chopped
• 2 sticks celery, sliced
• 2 medium onions, chopped
• 2 cloves garlic, minced
• 2 Tbsp olive oil
• 7 cups low sodium chicken or vegetable broth
• 1 796ml can diced unsalted tomatoes
• 1 cup cherry or grape tomatoes
• 1 small bunch fresh basil
• sea salt
• freshly ground black pepper

Method

To make your soup:
Put a large pan on medium heat and add olive oil. Add all your chopped and sliced ingredients and mix together with a wooden spoon. Cook for 10 to 15 minutes with the lid askew, until the carrots have softened but are still holding their shape, and the onion is lightly golden.

Heat the broth, then add to the large pan of vegetables with your tomatoes (canned and fresh). Give it a good stir and bring to a boil. Reduce heat and simmer for 10 minutes with the lid on. Meanwhile, pick your basil leaves.

To serve your soup:
Remove the pan from the heat. Season with salt and pepper and add the basil leaves. Using a hand blender pulse the soup until smooth. Season again (as necessary) before dividing between your serving bowls.

I love making soups for weekday lunches and the basil was a great flavour in this one.

What are your Super Bowl plans?

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