Memorable Meals {Recipe ReDux}

Food plays an important role in our culture and is part of all kinds of celebrations and gatherings. In Canada we've already celebrated Thanksgiving, a holiday which often involves lots of food and food traditions. With that in mind, this month's Recipe ReDux theme is  A Food Memory For Which You Are Thankful: In the US, November marks the Thanksgiving holiday. But many of us are especially thankful for food memories we have shared with friends or relatives throughout our lives. Was it a special meal you ate as a child? Or, maybe it was a food you grew and harvested with your own children. Please share one of your favorite food memories and the healthier “redo” of the recipe.

 

Considering that I am awaiting the arrival of my first born (while I write this, she arrived before posting it), this was a very timely theme. It made me think back to my childhood, but also inspired me to think about keeping things simple and convenient in the kitchen - things my clients often mention as important in their busy lives. I had many ideas, but settled on a "redo" of hamburger helper - something that can be done in one pot and uses ingredients many people have around already. It's a convenience item that is still available on grocery shelves, but is also simple to make from scratch and thus avoid the excess sodium and other preservatives.

Just like many meals people currently consume, often our childhood favourites are lacking in vegetables. I added a few for flavour, but also served this with raw veggies and dip (as another childhood throwback!).

Homemade Hamburger Helper

Makes approximately 6 servings (depending on side dishes and size of appetite)

Ingredients

1 lb extra lean ground beef (I used sirloin)

1/2 green bell pepper, diced

1 medium (about 1 cup) white onion, diced

2 cloves garlic, minced

2 Tbsp tomato paste

1 1/2 cups water

1 1/2 cups milk

2 cups whole grain macaroni

2 tsp paprika

1 tsp chili powder

1 cup shredded marble cheese

salt and pepper

1/3 cup Italian parsley, chopped (optional)

Directions

1. Heat skillet. Add beef and brown over medium heat.

2. Wash and chop veggies. Drain any residual fat from the beef, then add bell pepper, onion, garlic and tomato paste - cook for an additional 3-4 minutes, stirring often.

3. Add water, milk, pasta, and spices. Stir, bring to a boil, then cover and reduce heat to simmer for about 10 minutes (or until pasta cooked to your liking).

4. Stir in cheese, salt and pepper to taste, garnish with parsley, and serve.

Check out other dietitian's recipes below for more inspiration for your kitchen!

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


   

    An InLinkz Link-up

   

Out of Control

I often look at the start of a new month as a chance to review, revise, and examine my goals. With October ending on the high note of Halloween and November starting to feel a bit more like Christmas (since we've celebrated Thanksgiving in Canada already) there are lots of things to reflect on.

I continue my exploration into mindfulness, moderation, and minimalism. These areas really interest me as a dietitian, someone who enjoys spending time on self development, a soon to be mother, and as a life long learner. Thinking about Halloween, Thanksgiving, and Christmas, I think it's fairly obvious to see that moderation is important. I truly believe in finding balance, since the enjoyment of holidays and food is part of the enjoyment of life...BUT of course, I prefer us to really taste the food, make wise choices, and learn from our mistakes. How do you want to spend your calorie budget? Is the kitkat worth it, or do you have a different 'treat' you'd enjoy more? Why? What do you like about it?

There is so much to be mindful of, but in our food culture we tend to eat first and think later (if at all). Balance is something I have worked on, and in some parts of my life (ie balancing healthy choices with the occasional 'treat') I do quite well. I do however tend to be a busy-body and have a hard time turning work 'off' so I continue to work on balance in other areas of my life.

Over the last 9 months or so, I have been mindful of my food and fitness choices in a new way since they are directly affecting my soon to be child. It has been a whole new way to look at mindfulness. Plus, with all the baby things available to purchase, it has been a great chance to think about minimalist living. I've been trying to clear out some of our stuff to make room for some of the things the baby will need. I also recently started reading Joshua Becker's Clutter Free with Kids to try to stay ahead of the game - I have this big idea that I'm going to have a lot of time to read this next year, but part of me realizes that isn't a realistic goal with a newborn!

As an entrepreneur and self employed dietitian, my life will be changing in many ways with the addition of this new baby. It may mean some changes for my business and will definitely challenge me in new ways. We've been dealing with lots of things that are beyond our control lately and waiting for the arrival of this little one is no exception. I am constantly reminded to let go of the things I cannot change, and there are many of them. I'm a 'doer' so part of my mindfulness practice involves trying to let other people do things for me, trying not to worry or stress about things that don't deserve my energy, and remembering to be grateful each day. Don't let a sense of a 'lack of control' get in the way of your dreams and goals. With mindfulness, moderation, and minimalism, we must take one small step each day (and sometimes a step back), but the long term results and changes will be worth it. Maybe you have an unrealistic expectation of yourself or are judging yourself by someone else's standards - instead focus on the positives and remember how far you've already come and the habits you're creating.

How will you finish out 2014 on a high note?

*I still plan to post and share articles as often as I can, but please understand that I will have a new focus in my life that requires my attention for awhile :)

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

Spooky Spice {Recipe ReDux}

No, this isn't a post about the spice girls! It's October 21, so that means time for a ReDux challenge. I didn't contribute a recipe last month as we were traveling and it just didn't work out. This month I am also away from home, but this time it's due to renovations, so I still have access to a kitchen (my parent's), but am anxious to get back into my own.

Our challenge:

Spooky Spices: You know they are lurking there: Way in the back of your spice drawer. There lie the herbs, spices, or rubs that are getting dusty because you’re afraid to use them… you simply don’t know what to do with them! Well, pull them out and show us a recipe you created to deliciously conquer that fearful spice. (Or maybe the recipe was a flop – and the spice still give you nightmares?!)

Since I'm not at home, I raided my mom's spices and chose marjoram. I know I have it at home, but it's a spice I often overlook; one I'm not really sure what to do with. Marjoram is from the mint family and related to oregano. It is suggested for use in meat dishes, tomato sauces, with eggs, or in dressings/dips. My first thought was to put it in a play on shakshuka since I've been meaning to make it for awhile and it contains both tomatoes and eggs. Then I thought about the weather and cool temperatures, so I decided to make a cracker for all the homemade soups I plan to make this winter. I think I've only tried to make crackers once before, so they are also sort of a 'scary' thing to me too.

Soup Snaps
Ingredients
3/4 cup whole oats
3/4 cup whole wheat flour
1 cup old cheddar cheese, shredded
2 Tbsp fresh dill
3 cloves garlic, smashed
1 tsp marjoram
2 Tbsp olive oil
3-5 Tbsp water (as needed)
1 1/2 tsp whole flax seed

Makes 2 dozen snaps/crackers (1 1/2" x 2")


Directions 
1. Put oats in food processor and pulse for 1-2 minutes. Add flour and half of cheese, then pulse. Add remainder of cheese, dill, garlic, marjoram, and olive oil. Pulse to combine until crumbly texture.
2. Place processed ingredients into a medium size bowl and gradually add water and flax seed.
3. Refrigerate for 30 minutes and pre-heat oven to 375F

4. Form mixture into a ball and roll out on a lightly floured surface (to about 1/8" thickness). Use a knife or cookie cutters to create desired shape and place on a baking sheet covered in parchment paper.
5. Bake for 10-15 minutes until desired crispness.Remove from oven and cool on wire rack.

What spice have you been avoiding or are unsure how to use?

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

An InLinkz Link-up

Blog Action Day 2014: Inequality

I've participated in blog action day in the past, with themes such as water, food, and human rights. This year's theme is inequality - which I feel I could easily relate to access to the past topics. When I think of inequality, many topics come to mind. I think of disease and health crises that occur around the world, war torn countries, wealth distribution and poverty. I also think of gender differences, because when I hear inequality, it makes me think fairness, equality, and differences.

We are all different, have grown up in different circumstances, have had different opportunities, but that doesn't mean that some of us have rights and others do not. Inequality is defined as "an unfair situation in which some people have more rights or better opportunities than other people" (by merriam-webster dictionary). I don't have the answers or solutions, but there are definitely things we can do to reduce disparity and the unevenness.

I think a great place to start is how we view males versus females. I grew up as a very athletic female, perhaps not the 'norm', but it instilled confidence and a love of health and wellness in me. I still get caught up in media hype regarding how women 'should' look or act, and it frustrates me, because I see body image issues in so many of the people I work with. I have no idea what it's like to be a man, I only know what it's like to be me, but isn't that the point, can't we treat each other as human?! I know men are often faster and stronger, to which I may have once said "it's not fair", but what is 'fair' anyway. Fair should be avoiding judgment, stereotypes, labels, etc. and letting people be who they are. I've shared an ad campaign video from always below, because I like the message - when did "like a girl" become an insult?


We've just celebrated Thanksgiving in Canada, and it was a time to remind me to be grateful of all that I have - something I continue to work on each year. There will always be people with more money, possessions, and skills, so I will focus on my treatment of other human beings and gratitude for all that I have - because life isn't fair, and if this is my life, then I'm going to live it the best way I can, and hopefully help reduce some inequality along the way.

What does inequality mean to you?

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

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

Nurture Yourself

We eat to feel good in a variety of ways. Feeling good may mean getting rid of hunger, feeling energized, providing our body with nutrients, or in some cases providing comfort. Food is a part of many situations and we are often surrounded by choices and opportunities to nibble on something. Many emotions are also tied to food, whether it is a happy memory, a celebratory event, or a way to console ourselves. When we seek food for more than nourishment and sustenance, we may never feel satisfied/fulfilled.

With mindfulness, moderation, and minimalism in mind, it's good to create awareness and start to consider why you're eating. I feel it's good to reflect before and after as I know many clients feel "bad" or guilty after eating a large portion or a less healthy item. This can then lead to more problems as we try to deal with these negative emotions after the fact.

I also think it's important to reflect on how we treat ourselves. We're often our own worst critic and would be more compassionate to someone else in the same situation. For mindfulness, think about how you fuel your body, how you treat yourself. For moderation, don't expect perfection - change takes time, but each step or each pause helps us create new habits. Try to minimize your negative self talk and find new ways (non-food ways) to nurture yourself.

There are many ways to eat healthy, but adherence, lifestyle change, and behaviour modification are the ways to long term success, not drastic fad diets (huffington post).  Start doing something today that you're willing to keep doing and to challenge yourself with.
Here's to a healthier tomorrow!

How do you nurture yourself?

Steph Langdon, RD
something nutrishus counselling & coaching

www.nutrishus.com

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.

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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