Easter on my Mind

I'm not sure if it's because I'm getting older, am more mindful, am a new mom, or what, but it really feels like we're rolling from one festive holiday to the next and next week is already April and Easter! Do any of you feel that way? I know if you go to any stores it's quite obvious, as Valentine's stuff goes on sale we see St. Patrick's Day stuff and Easter stuff already lining the shelves, and I still can't figure out when chocolate became the go-to food for all the holidays?! I do love chocolate, but try to limit myself and lately try to go dark or not at all (I'm also choosing quality, so that I feel it's worth the indulgence!).

Either way, holidays can be a hard time to stay on track with healthy eating. I keep working on my personal development and I think a few terms stand out to me - contentment and now imperfection. I am striving to be who I am and love it (rather than try to be a version of myself that I'll never achieve). So whatever you're working on, make sure you're not being too hard on yourself or expecting perfection - first of all, I've learned that it's impossible to achieve, but we also have to remember that we all likely define 'perfect' very differently. I continue to pin new quotes that inspire me (and hopefully inspire some of you) - feel free to share your favourites in the comment section below!

So, try not to stress about Easter. Enjoy time with family and friends, get outside, relax, do what you need to do for yourself. As my followers know, I tend to enjoy food jokes and having fun with food themes for holidays. I found a few cute snacks on Pinterest that I wanted to share with you. My first thoughts with Easter go to eggs and carrots and what I can do with them - perhaps you have a tradition you'd like to share that is food related or a gift that is not food related.

Bacon and eggs bunny from worthpinning:

Pineapple chick from FamilyFun magazine:

















Cheese and cracker chicks from CanadianFamily:

There are so many ways to get creative and include veggies, fruit, and protein in your holiday celebrations. Happy Spring to you all!

Cheers,
Steph Langdon, RD
something nutrishus

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

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

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

Grilled Fruit Chia Pudding {Recipe ReDux}

I hope you're been enjoying a great July so far and all the flavours of the season. This month's ReDux theme is A Spirited ReDux:
From plain Jane vanilla extract to fancy-pants elderflower liqueur, we like to keep a little liquor in the kitchen. Show us how you like to cook, bake or mix-it-up with spirits, extracts and other alcohols. A splash of vodka makes summer sauces shine – and liqueurs brighten desserts: What’s your healthy recipe with spirit?

 

I was inspired to combine grilled fruit and chia pudding since I enjoy fruit and chia with yogurt on a regular basis. Grilling allows you to spend time outside and brings out the sweetness of fruit.

 

Last summer we had a delicious grilled pineapple dessert made by a dear friend, and at a foodie night I think it was a cajun/creole theme) we enjoyed bananas foster - these were the flavours I was thinking of for this recipe. I wanted to make something 'summery' and somewhat healthy. You can definitely play around with the spices and spirits used in the chia pudding and try different fruit on your grill.

 

Grilled Fruit Chia Pudding
Makes: 4-8 servings (depending on portion size)

Ingredients 
Pudding
1 1/2 cups almond milk
1/2 cup plain greek yogurt
1/3 cup chia seeds
1/4 tsp nutmeg
1/4 tsp allspice
1 tsp almond extract

Fruit
oil for grilling
2 peaches, cut in half, pit removed, and sliced again to create 8 circular pieces
1 pineapple, cut into 1/2" slices (you should get 4-6 slices)
2 bananas, peeled, cut in half length-wise and width-wise for 8 slices

Directions 
1. Prepare the chia pudding the night before you plan to use it. Combine all pudding ingredients. Mix well. Cover and refrigerate overnight.
2. Wash and slice fruit as above. Heat barbeque to medium heat and brush lightly with oil. Place sliced fruit on grill (as much as you can fit). Turn 45 degrees after appropriate cooking time (below) to get nice grill marks. Then flip once, grill, and turn 45 degrees. Remove from heat.
       Grill times: peaches 2-3 minutes (8-12 total), pinepple 3-4 minutes (12-16 total), banana 1-2 minutes (4-8 total)
3. Place fruit in 4-8 dishes. Remove chia pudding from fridge, stir, and spoon over top. Enjoy!

This is great as a dessert or as leftovers for breakfast. As always, see below for fabulous recipes from other reduxers.

Happy grilling, happy summer!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

An InLinkz Link-up

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

Long Winter Cocktail {ReDux}

This month for the Recipe ReDux challenge, we were given the broad category of beverages: Beverages Are Hot - That which is served in a mug, glass, or stein is becoming just as interesting as what’s on the plate. New cocktail-only blogs are emerging. Pinners are cooking with their Keurig K-cups. Hot beverages have gone way beyond hot cocoa. Beverages are in! Whether you’re serving something hot or cool, kid-friendly or happy hour worthy, show us your healthier drink.

I haven't tried cooking with a Keurig, but it does sound intriguing. I am more likely to play around with smoothie flavours or warm beverages (coffee, tea, hot cocoa). Interestingly, I've been trying to find a signature cocktail that I enjoy, so that I can have a 'usual' order and know what I'm getting. Currently, I tend to choose red wine if I'm having an alcoholic beverage, and I can admit to enjoying a cold beer on a hot day. Since we're still in the middle of winter, I tend to think of warm beverages, such as the winter julep we served at a friend's house recently (peppermint tea, bourbon, brown sugar simple syrup, and fresh mint) or the fruity tea soda beverage an intern found with carbonated water and flavoured tea.

For this challenge I wanted to use a fresh fruit to help me dream of summer and I was reminded of a beverage we tried in Finland called Long Drink.

For this Long Winter Cocktail you will require:

• 1/4 - 1/3 of a cup fresh squeezed pink grapefruit juice (from 1 grapefruit)
• 1 Tbsp coarse sugar 
• 2 oz gin
• 1/2 cup club soda
• ice cubes (optional)

Makes 2 beverages
To prepare:
1) Wash and scrub your grapefruit. Using a zester, knife, or vegetable peeler remove peel for your garnish attempting to go the diameter of the fruit 2-4 times. Wrap the zest or peel around a straw or chopstick to help form a curl.
2) Juice your grapefruit with a hand juicer, fork, or knife, and remove any seeds.
3) Place your sugar on a plate. Moisten the rims of your glasses with what remains of your grapefruit. Dip the rim in the sugar and shake off excess.
4) Divide the grapefruit juice into your glasses, pour 1 oz of gin into each and top with 1/4 cup of club soda. Garnish with your zest or peel and an ice cube or two (optional) and enjoy while thinking about walking along a sandy beach!

Cheers,
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

Green is the colour...

Whether you've just jumped on the band wagon, have been a fan all year, or just enjoy tuning in for the grey cup - there is sure to be some sitting and snacking this Sunday.  Don't let it be an excuse; turn it into an opportunity.  Think of the example you're setting for young sports fans and the health goal(s) you're working on.  It's a unique situation because we watch these great athletes fight to be the champion, but often as an armchair coach.  With kick off around supper time, be sure to fit in a quality breakfast, lunch, and some exercise before you settle in for the evening.

True to form, I think of holidays or special occasions and what the food theme can be. Rather than chips and dip, pizza, chicken wings, nachos, etc. why not challenge yourself to a green theme? Depending on the spirit in your workplace you might have had a Rider pride day this week already and perhaps you've already been thinking about healthy green foods (good for you!).

Put on that thinking cap and get green:

• guacamole with veggies or whole wheat pitas (you can crisp them up in the oven)
• veggies (celery, broccoli, green peppers, snap peas, cucumber) and a greek yogurt dip or cottage cheese
• fruit (honey dew melon, kiwi, green grapes, granny smith apples) and part skim mozzarella cheese
• roasted or steamed edamame
• green smoothies
• spinach salad
• feta and spinach frittata
• kale chips
• lentil potato spinach soup

What are you serving on grey cup Sunday?

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

Quick Sweet Finish {Recipe ReDux}

It's September 21 and that means time for a Recipe ReDux reveal!  This month the theme is No-Cook Dessert - often we want something sweet, but we want it quickly or we don't want to heat up the house.  One concept that you may have seen on-line is energy bites, like the ones I've made with athletes.  I like to include fruit in dessert, to enjoy natural sweetness and get in another serving for the day.  My husband will sometimes blend up a "thick smoothie" with lots of frozen berries, a bit of greek yogurt and a dash of milk.  This give us fibre and a bit of protein.  That was also the inspiration for this dessert.  I want our tastebuds to get used to natural sugars and flavours again.  I also like when you can prepare part of a meal/dessert the night before to save time on busy days.

The Recipe ReDux is focused on taking delicious dishes, keeping them delicious, but making them better for you.  Dietitians taking part will share their recipes on the 21st of the month, so be sure to check back often for ideas on making both healthy and delicious food!

Frozen Chocolate Greek Yogurt
Serves 6

Ingredients 
2 ripe bananas, mashed
1 1/2 cups plain greek yogurt
1 tsp almond extract
1/4 cup cocoa powder
1 1/2 cups fresh raspberries

Directions
Combine first four ingredients and transfer to silicone muffin pan or ice cube trays.  Freeze overnight (or 6-8 hours if preparing in the morning).  Remove from freezer and place in blender with fresh berries.  Blend until smooth consistency.  Garnish with a fresh raspberry and slivered almonds.  Serve immediately.
*You could also put in a popsicle mold and return to freezer.

Have a great weekend and whip up good nutrition in your kitchen!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

 

An InLinkz Link-up

Labor-less Long Weekend

It's the last long weekend of summer, so I'm going to focus on enjoying it (and I will not talk about winter - after 30 years, I know it's coming!).  Long weekends can mean sports camps, road trips, family gatherings, taking in local events, etc.  I will make the most of mine by attending our fireworks festival, attending my grandparent's 60'th wedding anniversary celebration (I wonder what the world will be like in 2072 for mine?), hanging with my family at the cabin, kayaking, playing frisbee, and of course - enjoying some great food!  There's always food at family gatherings!

Some of you may be making last minute preparations to send the kids back to school, so a little meal planning or big batch cooking this weekend will come in handy.  Your children might not be ready for the morning rush to get dressed, fed, and off to class; but we know how important it is for them to start the day off right!

With the long weekend and back to school on our minds, I thought I'd post about breakfast today.  I am truly a breakfast lover - I thoroughly enjoyed the odd 'pancakes for supper' when I was young.  Today, my husband would tell you that I love pancakes, crepes, eggs, fruit salad, etc.  A go-to pancake recipe I use is from Dietitians of Canada Cook!  To me it has a fall flavour because of the pumpkin, cinnamon, allspice and ginger - yum!

Pumpkin Pancakes

Serving size = 2 pancakes

• Preheat overn to 200°F (100°C)
• Makes eighteen 3- to 4-inch (7.5 to 10 cm) pancakes

1 cup	(250 mL)	all-purpose flour
1 cup	(250 mL)	whole wheat flour
3 tbsp	(45 mL)	lightly packed brown sugar
2 tsp	(10 mL)	baking powder
1 tsp	(5 mL)	baking soda
1 tsp	(5 mL)	ground allspice
1 tsp	(5 mL)	ground cinnamon
1/2 tsp	(2 mL)	ground ginger
1/4 tsp	(1 mL)	salt
1		egg
1 1/2 cups	(375 mL)	1% milk
1 cup	(250 mL)	pumpkin purée (see tip, at right)
2 tbsp	(30 mL)	canola oil
1 tbsp	(15 mL)	white vinegar
		Vegetable cooking spray

1. In a large bowl, combine all-purpose flour, whole wheat flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt.
2. In another large bowl, whisk together egg, milk, pumpkin purée, oil and vinegar. Add to flour mixture and stir to combine.
3. Heat a griddle or large nonstick skillet over medium heat. Spray lightly with cooking spray. For each pancake, pour 1⁄4 cup (60 mL) batter onto griddle and cook for about 2 minutes or until bubbly around the edges. Flip and cook for 2 minutes or until golden brown. Transfer to a plate and keep warm in preheated oven. Repeat with the remaining batter, spraying griddle and adjusting heat between batches as needed.

Pancakes are a usual occurrence at our cabin and since it's the long weekend, you may be doing a larger breakfast or brunch.  Aim to include a variety of fruits (raspberries, strawberries, blueberries, apples, bananas) with the meal - or add them into your batter.  Some people like to switch up their flours, add ground flaxseed/wheat germ/oats, etc. Also try to include a healthy protein to keep you satisfied longer and prevent you from having a pile of hot cakes and syrup on your plate.  Try a glass of milk, greek yogurt, scrambled/poached/boiled egg, peanut butter, cottage cheese, etc.

Knowing that it will be a busy week ahead, you can plan to make extra pancakes to refrigerate or freeze.  They are great quickly toasted in the morning.  The trick is to set them aside so you don't end up eating them all for breakfast/brunch this weekend!

I also recently tried overnight chia breakfast oats from Dietitian Debbie - a fellow Recipe Redux contributor, and they're a great quick breakfast as well - we served ours with blueberries and greek yogurt.  Another new find I wanted to share is a Red Lentil Waffle recipe from Canadian Lentils that I am looking forward to trying.

What do you add to your pancakes/waffles/brunch to make them/it healthier?

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

6 Tips for Summer Snacking

I wanted to share some of the tips I discussed with Jeremy Dodge on Saskatoon's CTV Morning Live this morning.  We discussed summer snacking since school is out and perhaps structure is gone.  Your children may be used to recess snacks and a packed lunch at noon, but now they're home and could end up nibbling all day and consuming potentially unnecessary calories.  Create a routine so that they know when snacks and meals will happen. 

Snacking can be done in a healthful way and can help children (and adults) meet their daily requirements.

1. Stock the kitchen with a variety of containers (ziploc bags, skewers, tackle box/craft kits, popsicle molds, etc.), slicers (mandolin, cookie cutters, etc.) and of course, food!

2. Portion out their snacks (and even their lunch) so that they can grab something quickly when they get hungry.  They'll eat whatever is easy, so make that a healthy choice.

3. Involve them in the process (grocery shopping, washing produce, portioning snacks, etc.) to peak their interest and perhaps increase their consumption.  Give them a drawer in the fridge and/or shelf in the pantry for their snacks.

Tackle box snack

4. Choose wisely so that snacks hit on the items your child (or you) tend to be low in (typically this is vegetables, fruit, and calcium containing proteins).  Include a variety of items and aim to have carbohydrate, lean protein, and healthy fats.

5.Hydrate with water instead of sugary beverages.  Fluids should be part of a snack as children may not notice their thirst and if they're outdoors on a hot/humid day and/or very active, hydration is even more important.  Let them choose the water flavour by adding orange slices, lemon slices, lime slices, mint leaves, or frozen berries.

6. Have fun and get creative with snacks such as celery canoes or ziploc butterflies.  Check out my Pinterest board: Fun with Food for more ideas and feel free to share your tips/suggestions.

Whether snacks are for home, camp, or a roadtrip, it can help to give your child a few healthy items to pick from and a fun container to store them.  That also makes your life easier when you're trying to focus on the road and they're hungry.

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