Traditional Greek Salad Recipe

August 4, 2019August 3, 20193 Comments

Greek Salad has to be one of the most iconic dishes known to the culture both within Greece and around the world. I really looked forward to having this dish when I was in Greece. In all seriousness, almost every meal I had while there featured a version of it! In Greek the word for Greek Salad is “horiatiki” which means “village salad”.

Cool, crisp and refreshing this dish is super simple to make but there is something so satisfying in it. It is also full of healthy and empowering food combinations that taste good and are good for you too! With only some basic ingredients (no lettuce is not one of them!) you can have a substantial side dish perfect to accompany many main dish options (check out my recipe for Greek Stuffed Eggplant or chicken souvlaki). It’s always best to pick the freshest ingredients for flavour and nutritional benefit.

Here are some key ingredients that make this salad health and nutritious and tastes amazing.

Cucumbers are one of the lowest calorie vegetables because of their high water content. This also makes them a great hydrating food.

Tomatoes are a popular vegetable for a variety of different cultures and cuisines. One of their greatest claims to fame is that they are a great source of the plan pigment “lycopene” which possibly helps prevent heart disease. Like many other fruits and vegetables, they are a great source of vitamin C and potassium. They are also a good source of fibre.

Red Onions are low in calories and like other types of onions provide a variety of nutrients such as fibre, vitamin C, potassium and some phytochemical which may raise levels of a protective enzyme which in activates and eliminates cancer causing agents.

Green Pepper provide vitamin C and are a good source of fibre.

Olives & Olive Oil are signatures for many Greek dish. These are ingredients embedded not only in the cuisine but in the very history and culture of Greece. Olives and olive oil are a source of mono-unsaturated fatty acids (MUFAs) which are healthy fats found in our diets that may lower the risk of heart disease and reduce levels of LDL (bad) cholesterol. They also contain vitamin E which is an especially powerful antioxidant.

What I love especially is how easy it is to make this salad. The vegetables are roughly chopped so they can be thrown together quickly.

It’s recommended to serve the salad in a shallow dish and don’t mix the dressing into the salad before you serve it. Put all the vegetables in the bowl, drizzle with the olive oil and vinegar and layer with the feta cheese.

Spring-Cleaning for Your Nutrition with 5 “Detox” Strategies

June 12, 2018June 12, 2018Leave a comment

Spring is a great time to refresh and renew. Are you feeling the need for some “Spring Cleaning” inside as well as outside? Why not clean-up your nutrition so as to start fresh for the summer?

While detox diets and juice cleanses are still questionable for their benefits, and not meant for everyone, there are other, less intimidating and drastic ways to improve your nutrition and health habits.

If you’re feeling the urge to take action and are looking for some ideas check out these 5 easy tips that don’t require massive changes or restrictions to your diet.

Try one action a day for a week for a quick “5 Day Challenge”.

1.Hit up your hydration. Water is a pure and natural detoxifier. Important to overall health and well-being, water helps flush your body and your cells of toxins. Water makes up over 60% of our body’s ass. You can survive for weeks without food but only a few days without water. At minimum, women 19 years and older need around 2.2 L of water and men 19 years and older need around 3.0 L of water per day (Dietitians of Canada). However, in hot and humid environments or when exercising vigorously fluid needs can drastically increase so as to replace what is lost by sweating. Are you hitting your target? Set a goal and go for it! Try to drink consistently throughout the day to spread out your water intake. A reminder set every hour to take a sip or two can help.

2. Give technology a break at the dinner table. How often do you scroll on your phone or watch TV while eating? Tune out distractions and tune into your food by turning off your phone and leaving it in another room and switching off any other screens before you sit down. You will be more present and enjoy your meal even more.

3.Ditch the negative food talk. We all have a choice in what we eat. No food is inherently “good” or “bad” but some foods are definitely more nutrient dense than others. Instead of blaming yourself and saying “I shouldn’t eat that” and feeding yourself negativity, be grateful for the food and whatever nutrients and energy it provides your body and make a commitment to make healthier choices for your next meal or two.

4.Cut down on caffeine. When craving an energy boost it is tempting to reach for coffee or energy drinks which contain caffeine. However, caffeine is a stimulant and thus a synthetic energy boost. It is recommended that we limit caffeine consumption to 400mg/day. That’s about three 8-oz cups of coffee (Dietitians of Canada). If you are in the habit of downing a lot of caffeinated products try to decrease your usual consumption by 1 drink a day.

5.Clean out your pantry and fridge. When was the last time you did a good cleaning of your cupboards? Do you know everything you have on hand? Has anything expired? Doing a thorough cleaning of where you keep your food is not only important for food safety but also immensely satisfying emotionally. With a better organized food space you will be able to find what you need more quickly and it will be easier, more inviting and motivating to cook and eat healthy.

Cumin Carrots

May 13, 2018Leave a comment

Here’s an interesting and exotic side-dish. I was inspired to create this recipe from my trip to Morocco. This dish is bright with the sweet tang of of lemon and earthy from the rich dark tones of cumin. The sweetness of the carrots nicely balances the tartness of the lemon juice. It’s like lying in the grass on a summer day. This definitely makes for a great summer side dish!

Carrots are a vegetable and the leading source of beta-carotene in the North American diet. Beta-carotene is a carotenoid which is converted after it is eaten into Vitamin A in your body. This adds to your body’s daily Vitamin A requirements. Vitamin A is essential for the function of the retina and therefore effects the health of your vision. Carrots are also a god source of fibre which is important for the functioning of your digestive system as well as lowering unhealthy cholesterol levels. In addition, carrots, like many fruits and vegetables, contain potassium, an electrolyte that helps regulate acid-base balance in the body, is involved in normal muscle contraction and nerve impulses as well as proper functioning of the heart and kidneys. Potassium may also help with lowering blood pressure thus preventing hypertension and the risk for heart attack and stroke.

Cumin is a spice. Spices have been valued for their ability to add flavour to food for centuries. Cumin’s earthy notes give this dish a distinctive and exotic flavour. Not only do spices like cumin add flavour to dishes (without unnecessary calories, fat or salt) but they also may be the source of antioxidants which are important for the maintenance of healthy cells with the reduction of free-radical damage.

Garlic is a member of the allium family with a host of reputed health benefits. It has been used medicinally for many centuries. Alicin is a compound found in garlic which is responsible for its strong taste and aroma. Alicin may function as an antioxidant which could possibly be one of the reasons garlic has been credited with so many medicinal properties.

Onions are also a member of the allium family of vegetables and a rich source of phytochemical which may reduce the risk of some cancers.

Lemons are a spectacular source of Vitamin C, which is a water-soluble vitamin and may reduce the risk of cancer as well as act as a cold-fighter and immunity booster. Vitamin C enhances iron absorption and is crucial to collagen production, which stabilizes connective tissue. Lemons also contain limonene, a phytochemical which could possibly block abnormal cell-growth which suggests anti-cancer benefits.

Braising is a healthy cooking method. It is a moist-heat slow-cooking method. You start with browning the food you are cooking and then adding a small amount of liquid and simmering or steaming the food, covered, until it is coked. You can braise meats, chicken or vegetables. It is a very versatile cooking method. One of the reasons it is such a good way to cook food is that all of the cooking liquid is reabsorbed back into the food while it is braising. This means that any nutrients that were lost into the cooking liquid are reabsorbed back into the food so you still get all of the nutritional benefits of the food!

This is a great side dish. It goes really well with roast chicken!

How to Eat Healthy and Still Be Happy Over the Holidays

December 18, 2017December 17, 2017Leave a comment

The holidays are here! How does that make you feel? Excited? Anxious? Overwhelmed? The holidays full of stresses in one shape of another for all of us. Especially when it comes to holiday eating and festivities. The anticipated holiday weight-gain from eating too much or eating the wrong foods is probably one of the biggest stresses there is.

But it doesn’t have to be that way. With just a few shifts in attitude you can make a whole lot of difference to how you feel coming out of this holiday season. These how-to’s, habits and hacks are here to help make your holidays healthier, less stressful and a whole lot happier so you can start the New Year feeling empowered and ready for action!

Listen to your body. Stop eating when you are no longer hungry vs. when you are full. If you have choices make switches and substitute healthier options. Try and fill your plate with as many vegetables as you can and look for preparation methods such as baking, steaming, and braising. Meats that are baked and grilled are better than fried. Avoid heavy cream based sauces which add extra fat and unwanted calories.

It’s important to have a healthy breakfast every day and eat regularly throughout the day to curb hunger and keep your blood sugar stable so you can function optimally. This will keep your energy level steady throughout the day, making you feel better and decrease the likelihood that you will overeat at any specific meal. Have snacks that have a good source of protein to promote satiety levels.

Out of sight and out of mind is what they say. And it’s a good way to control temptation and practice moderation to put extra holiday treats out of sight in a cupboard or pantry. This way you will have to go to more effort to get to them and it will give you more time to consider if you really are hungry and really want to have that treat or not.

Remember to stay hydrated! This means drinking water throughout the day as well as when you are at social functions. If at a party try alternating alcoholic drinks with water. Alcohol is a diuretic so can lead to a dehydrated state. This is also a great strategy to keep you from drinking excess calories. Dehydration can lead to overeating because we are looking to fulfill a physiological need, but go about it the wrong way. Also, staying hydrated reduces bloating which is another effect that often comes on from holiday eating – which is a contributing factor to perceived holiday weight-gain.

Stay active! Just 30 minutes a day is all you need. Physical activity helps decrease stress and increases your metabolism so you are burning more calories throughout the day. Make physical activities a part of your celebrations and time together. There are many great winter out-door activities like going for a walk, tobogganing, skiing and snowball fights! This takes some focus off the food and gives you a chance to enjoy time with family and friends.

You can best buffets with a few simple strategies. Choose a seat on the other side of the room from the food table and sit with your back to the food. The more food we see the more likely we are to eat. Use a smaller plate so you will have less room to fill . Be a picky eater – you don’t have to eat everything that is offered. Pick and choose those few things that you think you will really enjoy.

If you are going to a party or potluck bring your own food – this gives you some control about what options you have to eat and you can make sure you have something that you will enjoy eating.

When eating at a restaurant look for menu items that are prepared using healthy cooking methods – i.e. baking, braising, steaming – and minimal sauces. You can always take half of your entrée home as leftovers. Ask if you can get a take-out container brought to the table with your meal so that you can package up your meal as soon as you have eaten enough.

At parties it’s easy to munch away on little appetizers and hors d’ouevres, not realizing how much you have eaten. Limit mindless eating by holding a drink in your dominant hand so that you are less likely to unconsciously pick up food (it takes more concentration and effort to use your non-dominant hand). Get into a good and engaging conversation. When you are talking you can’t be eating and a good conversation will make the time go by much more quickly with less time to eat.

Remember healthy eating is not about total denial. That is no fun and definitely not empowering! Food is an important part of our existence and something that has been intrinsic to celebration and festivities since the beginning of time. It’s part of our culture and who we are. You can still eat things you enjoy. If you have a favourite holiday meal or treat, go for it! But maybe you could have a smaller portion size or try and make the same recipe but with healthier ingredients and less fat and sugar? Or why not change up your traditions? Look for ways to make your family favourite recipes using healthier cooking methods or try incorporating some new healthy recipes.

Happy Holidays!

Roasted Beet Hummus

December 10, 2017December 10, 2017Leave a comment

This hummus is striking! Both for its flavour and vibrant colour. Hummus is a popular dip found commonly found in Middle Eastern cuisines. Traditionally made from chickpeas, tahini, olive oil lemon juice and garlic, there are many variations made by introducing additional flavouring and ingredients.

Beets are the key feature ingredient that give this hummus it’s rick colour and earthy flavour. Beets are a source of many antioxidants, rich in folacin and other nutrients. You can read more about the benefits of beets in this previous post.

Chickpeas are an important ingredient in hummus. They are a great source of protein and fibre which promotes satiety.

Olive oil is a source of mono-unsaturated fatty acids, which are healthy dietary fats that may have a role in reducing the risk of heart disease.

Tahini is a paste made from sesame seeds. Tahini provides protein and is a source of many minerals like calcium and magnesium, which are important for bone heath, as well as iron.

Garlic not only adds to the flavour of this hummus but also adds antioxidants that provide protection against free radical damage and have antibacterial properties. It may reduce the risk of heart disease and cancer as well as lower cholesterol.

The spices in this recipe are cumin, coriander and allspice which intensify the earthy flavour of the hummus.

Hummus is a great portable snack to have with chopped up vegetables or crackers. It would make a very appealing appetizer (especially for holiday entertaining!). You can also use hummus as a spread for sandwiches or in wraps.

All-Canadian Energy Bites

July 1, 2017July 1, 2017Leave a comment

Oh Canada! We’re celebrating 150 years today. In honour of Canada and for Canada Day I created this recipe, drawing inspiration from several traditional Canadian sourced ingredients to celebrate the “tastes of Canada”.

Being a natural source of energy and providing many important nutrients make these little treats the perfect little snack any time of day. However, I particularly enjoy having them to refuel after a good workout.

Maple Syrup is one of the most classically Canadian ingredients ever! Canada is the world’s foremost producer of maple syrup and most of that comes from Quebec. The process of making maple syrup is quite intensive which is why it is rather expensive and should be valued even more. Maple syrup is a natural source of energy and sweetener. In addition to its unique flavour, it is also a source of antioxidants which contribute to overall health. A little goes a long way though that’s for sure!

Flax Seeds are a great source of anti-inflammatory Omega 3s as well as fibre.

Sunflower Seeds are grown on the Canadian prairies. They have many nutrients such as magnesium, iron, copper and zinc and they are one of the best sources of Vitamin E, one of the most powerful antioxidants.

Walnuts are found throughout Ontario and there are many different varieties of nut trees grown in Ontario. Walnuts are a source of protein and healthy fats including important anti-inflammatory omega 3s.

Dates are an exception to the theme here, as they aren’t native to Canada, but they are another great natural source of energy as well as a good source of fibre and minerals like potassium and iron which are important for both general health and exercise performance like potassium and iron.

Enjoy the flavours of Canada and have a Happy Canada Day!

Peas Pack a Powerful Nutritional Punch!

June 13, 2017Leave a comment

Small and delicate but not to be underestimated, peas are a signature food for springtime. Don’t be deceived by their small size. Peas offer a powerful nutrition punch!

In Ancient Egypt peas were stored in the tombs of pharaohs and mummies because the Egyptians thought them valuable for sustain them on their journey through the afterlife.

There are a few different varieties of fresh peas. These include green peas, snow peas and sugar snap peas

Peas are low in fat and high in fibre. They offer a good amount of protein and some valuable nutrients including Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, and Vitamin K. Vitamin K is particularly important although often found in green leafy vegetables it is involved in wound healing and maintaining blood vessels as well as contributing to bone health by assisting with bone formation thus strengthening bones which may help prevent fractures and the risks associated with osteoporosis. Different varieties have slightly different nutritional compositions. Green peas provide more riboflavin, niacin and zinc than snow peas but snow peas offer more Vitamin C, Vitamin E, folate, lutein and zinc.

Fresh peas are available from June to July. Always refrigerate your fresh peas to preserve their freshness. Wash peas well. You may have to shell your peas before using if eating green peas. Snow peas and Sugar snap peas do not need to be shelled but you should remove their tips at both ends before you eat them.

Meal Ideas for Fresh Peas

There are so many ways you can use peas to power-up your diet and make your meals more interesting! They are easy to add into many different recipes like soups, salads, pasta sauces or served on their own as a side dish. You don’t need much – one serving of peas is only 1/2 cup (125 mL).

Fresh sugar snap peas or snow peas make great healthy portable snack foods. Serve with hummus for extra flavour.
Make snow peas part of the vegetable mix for a stir-fry.
Steam fresh peas for 1-2 minutes. They make a simple but satisfying side to meats and fish. Be careful not to overcook your peas or else you will have mushy peas.

Note: Fresh is best where peas are concerned. Frozen peas are better than canned peas though because the retain more of their flavour and nutrients than canned peas. You can substitute frozen peas for fresh.

Strawberry Rhubarb Crumble

June 11, 2017June 11, 2017Leave a comment

Strawberries and rhubarb are one of my favourite combinations! The sweetness of the berries and the tartness of the rhubarb are the perfect match.

Strawberry rhubarb crisp is a timeless recipe. I look forward to making it every Spring when these two foods come into season. It’s a versatile recipe. You can serve it on its own – hot or cold. You can have it as a snack or serve as desert. It also makes a great snack any time of day – easy and quick to eat.

I took my own twist on recreating this classic recipe to empower-it-up, so to speak. Not only does this version taste amazing, it also has some extra nutritional nuggets to make you feel amazing for having some.

You can read up on all the cool things about strawberries and rhubarb in two previous posts.

Oats are a good source of dietary fibre which may improve blood cholesterol and help control blood sugar levels. Oats are also a whole grain and source of B Vitamins and Vitamin E.

Almonds provide extra protein and fibre as well as Vitamin E and heart healthy monounsaturated fatty acids fatty acids.

Hemps seeds are my super special addition. These tiny little seeds are nutrition powerhouses, offering extra protein boost as well as a good dose of Omega-3 Fatty Acids. Not to mention a delightful sweet nutty flavour.

Note: you can certainly use another type of flour for this. I chose coconut because I like that it adds a little extra sweetness and nuttiness. You could also substitute butter for the coconut oil in the recipe or a different sweetener for coconut sugar.

Meet the Superheroes in Your Diet

June 8, 2017June 8, 20173 Comments

Super heroes are an important part of our culture. We all love our super-heroes. And for our bodies their superheroes are called antioxidants. The main function of antioxidants is to protect our cells from oxidative damage. Antioxidants may also improve immune function and help prevent chronic diseases such as cancer and heart disease.

Oxidation is a natural process of life, it’s one of the contributors to aging. It is a reaction that occurs for various reasons, and results in the production of free-radicals.

The free radicals produced by oxidation are like the villains, they damage the cells of our bodies because they are what we call “unstable” meaning they are missing an important part of themselves – an electron (special sub atomic particle) from their outermost electron orbital. As a result, they are always looking to steal an electron from any innocent cell to complete their orbitol.

It follows that free radicals will produce more free radicals which will do more damage to our bodies. So it’s important we find ways to defend ourselves and stop the destruction before it goes too far. There are many reasons the free radicals get produced in the body, some of them you can avoid like smoking, others not so much like air pollution, sun exposure. EVEN exercise produces free radicals.

Your mission is to counteract the destruction caused by free radical production and save our cells by choosing foods which provide antioxidants to support our systems.

But where do we find antioxidants? Fruits and vegetables are the number one go to source for antioxidants. Eating the right number of servings of fruits and vegetables everyday is the best way to get your antioxidants. Other sources include: whole grains, nut and seeds, coffee, tea and even chocolate.

Here are some examples of nutrients that may function as antioxidants and where you can find them:

Vitamin E

Vitamin E is considered one of the, if not the greatest antioxidant.This is the primary function of the vitamin. Nuts and seeds (especially sunflower seeds!), vegetable oils and avocado are very high in vitamin E.

Vitamin C

Most fruits and vegetables, but especially citrus fruits like oranges and grapefruit, will give you Vitamin C. Where Vitamin C is concerned, fresher is better, and you don’t want to overcook your veggies because excessive heat and oxygen destroys Vitamin C.

Vitamin A

Vitamin A has many functions and one may be to act as an antioxidant. Vitamin A is particularly important in keeping eyes and skin healthy. Find Vitamin A in meat, specifically liver, as well as dairy products and fish.

Selenium

Selenium is a mineral that functions as an antioxidant. Brazil nuts are very high in selenium. Meat, poultry, seafood, eggs, beans and grains products also provide selenium.

Carotenoids

Carotenoids are a group of compounds that act as antioxidants. They include beta-carotene, lycopene (found in tomoatoes), lutein, and zeaxanthin. Carotenoids are pigments which give colour to many fruits and vegetables dark green, orange, yellow and red. Beta-carotene is a carotenoid may have additional benefits because it is converted to Vitamin A, another antioxidant, in the body.

Flavonoids

Flavonoids are another group of compounds, many of which have been shown to have antioxidant properties. Flavonoids are found mainly in berries (especially dark coloured ones like blueberries), onions, apples as well as cocoa (think chocolate!) tea (particularly green tea) and wine.

Antioxidant Supplements

There are many supplemental forms of all of these nutrients available. However, as long as you follow an adequate, balanced and nutritious diet and have all the recommended servings of fruits and vegetables, in every colour, you should have no trouble meeting your body’s antioxidant needs and therefore not require supplementation. More research is needed into the validity of antioxidant supplementation. You can have too much of a good thing and some antioxidants, like the fat soluble vitamins A & E can be toxic if you exceed the recommended amount.

Why are Strawberries Red?

June 5, 20172 Comments

Petite, plump and juicy … that’s the making of a perfect strawberry. Strawberries are one of the most popular fruits in North America, with over 70 varieties being grown. There is nothing quite like local fresh strawberries in season. Strawberries are available from June to July, on the edge between spring and summer. Looking for a fun activity and an excuse to enjoy some beautiful weather? Go strawberry picking!

Rich in nutritional benefits, strawberries offer a good amount of dietary fibre and potassium. What’s more, they actually offer more Vitamin C than any other berry! They are low in calories and make one of the best snack foods not only because of their nutritional value but also because how easy they are to transport and consume.

Generally, the first thing that draws us to pick one strawberry over another is its deep red ruby colour. Strawberries should also be firm, plump and well-shaped with fresh—looking green leafy caps. Give the strawberries a “sniff-test” to see if they have a nice sweet smell to them, that’s another factor to determine which strawberries to buy. Size is not a key determining factor when choosing strawberries. Always check your strawberries carefully before buying them. Examine the package from all angles, not just picking one up and taking it because the berries on top look good; you want to see if you can that none of the fruit hiding below the surface or at the bottom has gone bad. If you get home and find there are some mashed or bad berries discard them immediately.

Store your strawberries intact (with caps on), unwashed, in the refrigerator until you are ready to eat them. Rinse gently, drain, and remove the stems before you use them.

You can make use of your strawberries in so many simple and different ways: enjoy them as they are, cook with them, bake with them, make jam with them, add them to muffins, make yogurt parfaits and smoothies. They make a great addition to a spring-themed salad, to say nothing of all the strawberry deserts that are out there! One of my favourite uses has to be chocolate covered strawberries. The possibilities are endless!

So what does make a strawberry red? Strawberries contain a molecule called anthocyanidin which is the anthocyanin precursor. Anthocyanins are an important kind of antioxidant, and they are also responsible for giving red fruits their colour. Anthocyanidin however is colourless. When the anthocyadin reacts with a sugar molecule to become anthocyanin, the antioxidant, it becomes red. This explains why unripe strawberries are unsweet and colourless and the riper the strawberries the redder in colour it will be. The ripening process is key to the colour change. We infer that to find the best berries look for the deepest, darkest red berry to get optimum taste and nutrition.

Enjoy strawberry season!

Empowering Eats

Tag: Nutrition