How much is enough?

The Canada Food Guide recommends eating 7-10 servings of fruit and vegetables per day for adults, and 5 for children.  These recommendations are formulated to:

♦  Meet needs for vitamins, minerals and other nutrients.
♦  Reduce risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis.
♦  Contribute to overall health and vitality.

What does a serving look like?

According to the food guide, here are some examples of a serving:

• 125 mL (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice
• 250 mL (1 cup) leafy raw vegetables or salad
• 1 piece of fruit

How Are Canadians Doing?

According to the 2007 Canadian Community Health Survey, 59% of Canadian children 2-17 years of age consume fruit and vegetables less than five times a day.  These children are significantly more likely to be overweight or obese compared to those who consume fruit and vegetables more frequently.

How to Eat More Veggies?  Do some prep work.

Since most of us are not eating enough veggies and fruit, how can we improve on this? One of the best ways to increase fruit and veggie servings is to prepare healthy snacks ahead of time.  I am always amazed that a bowl of fresh apples can sit on a table and no one will touch it, but if you take the same apples and cut them and arrange them on a plate, people will naturally snack on them.

Often it is the idea of cutting fruit or veggies that seems like too much work.  So when you bring the groceries home, take some time to wash fruits and veggies and prepare them for healthy snacking.  Here are some ideas to get you started:

•  Wash, peel cut carrots into sticks and store in water in the fridge
•  Wash and slice celery sticks
•   Cut apples into slices and sprinkle with lemon juice to prevent them from turning brown
•   Wash and chop lettuce and put in Ziploc bags for quick salads
•   Cut melons into chunks and put in plastic containers for melon fruit salad
•   Buy pre-cut fruits and veggies when you do not have time
•   Buy prepared stir-fry mixes for quick dinners
•   Buy pre-made green salads for healthy lunches on the go
•   Buy fruit and vegetables locally in season, for peak flavor
•   Pick your own – go strawberry picking as a family

Make sure to include some fresh fruit and vegetables in lunches for kids and adults.  By packing your lunch every day, you can ensure a regular intake of fruits and vegetables.

Set Realistic Goals and Gradually Increase

I always start my clients with realistic goals.  For instance, if someone never eats fruit, a good starting goal is to eat an apple a day or a salad every day.  This may sound too basic, but a realistic goal is much better than trying to a drastic change that eventually fails. This is why most diets don’t work.  After you consistently eat fruit every day, it is easy to introduce more, perhaps some green grapes or an orange.

Remember, healthy food can be addictive too!   Your body will thank you and crave more fruits and vegetables over time.

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How about you? Do you struggle to get your intake of fruits and vegetables every day? We’d love your feedback. Don’t forget to leave a link back to your own blog too via the commentluv feature here on the site.

Until next time,

Stephanie

One of the biggest challenges with eating healthy is that life is incredibly busy. When we are busy and stressed, there is usually little cooking that happens at home.  Instead, we go to restaurants and fast food places to save time.  The problem is that unhealthy food does not give us the nutrients our bodies need.  In fact when we are stressed, the body burns through more vitamins and so our nutrient demand increases.  Eating nutrient-depleted food (like French fries and hamburgers) does not help our bodies to cope with stress.  Have you ever noticed that you feel tired after eating fast food?  The next step is that we get so run down that we get sick.  So what can we do when we are so busy?  Go to the local grocery store! Here are 3 helpful tips to keep eating healthy, even when life gets crazy busy and we are on the run.

Healthy Eating on the Run Tip #1:  Go to the Grocery Store

The next time you are on the run and get hungry, stop at your local grocery store instead of that fast food joint. You will save money and eat healthier.  Here are some of my favorite snacks that you can grab from the grocery on the go:

• Fresh fruit, apples, bananas or fruit salad
• Humus with mini carrots and mini cucumbers
• Prepared salads, like mixed greens with fruit or grilled chicken
• Salsa with organic corn chips
• Fruit smoothies
• Organic cheese and whole wheat crackers

Healthy Eating on the Run Tip #2:  Plan Ahead

If you know that a busy week or weekend is coming up, the best way to reduce your stress is to plan ahead.  If you start with a meal and snack plan, you will be able to organize things and prepare.  For example, when you are going away to the cottage, make a meal plan and stock up on your favorite foods in case you can’t get them up north.  Going out of town for the weekend for a soccer tournament with the kids? Then make a meal and snack plan, make your grocery list and then pack your coolers and car with lots of healthy snacks, drinks and fruits and veggies.

Healthy Eating on the Run Tip #3:    Cook Two Meals at a Time

Another great way to prepare for busy times is to cook in big batches.  Every time I am making a meal, I try to cook two dishes.  It sounds like more work, but you are in the kitchen anyway so it really is the same time.  I find this really helps, because most people don’t have time to cook every day.  Plus, you only have to clean the kitchen up once.  For example, last night I made a stir-fry and rice for dinner.  While I was making the stir-fry, I boiled eggs and steamed green beans. So today I have hardboiled eggs ready for egg salad sandwiches and I can make a bean salad.  If you cook big batches of soup or chili, you can also freeze them for later.

More Healthy Eating Tips:

• Buy a Rice Cooker. Put the rice cooker on in the morning or when you first get home from work. This way rice is done by the time you cook dinner or you can put it in the fridge for the next day.  Try brown rice or quinoa this way.
• Get some good slow cooker recipes.  You can chop up our veggies the night before and then just throw everything in with the meat in the morning.  Coming home to a slow-cooked meal is simply heaven, especially when you are tired from a stressful day.
• Invest in a deep freezer.  Make large batches of food, and freeze half in containers or using a vacuum sealer.  This way you always have frozen healthy dinners to grab.

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What are your tricks to eating healthy when life gets busy? We’d love your feedback. And don’t forget to leave a link back to your own blog by making use of the commentluv feature here on the site.

Until next time,

Stephanie

This week we look at another top “Super food” that is an old-fashioned staple – lentils.  Often people tell me that they cannot afford to eat healthy or that eating healthy is too expensive.  But once you start cooking with whole foods, this is simply not the case.  Whole foods, especially when purchased in bulk are inexpensive and usually the healthiest options.  But there is one catch – you have to cook them.  Lentils are very inexpensive and are a staple in many cultures around the world.

Why are lentils so healthy?

Lentils are high in protein, making them an essential part of any vegetarian or vegan diet.  But they are also a healthier substitute for meat.  They are an amazing source of fiber and contain many vitamins and minerals.

How to cook lentils

The challenge with lentils is that you may not know how to cook them.  For larger lentils like green and brown, soak them overnight, rinse thoroughly and then boil them with water until the desired tenderness is reached (about 30 minutes).  Use 3 cups of liquid to one cup of lentils.  Red lentils are the easiest to work with; because they are smaller they do not need to be soaked.  Just rinse thoroughly and add to your favorite soups, stews and curries.  They often blend in with the meal so much that you won’t even see them (this is great for kids).

Types of Lentils

There are a multitude of types of lentils; here are some of the most common ones – brown, red and green:

Simple Red Lentil Soup Recipe

• 1 cup red lentils, rinsed
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1 red onion, chopped
• 1 cup chicken/vegetable broth
• 1 cup water
• ½ tsp cumin, ground
• ½ tsp red pepper flakes
• Fresh ground black pepper and sea salt (to taste)

What you do:

1. Put broth, water and lentils in a soup pot and bring to a boil.  Reduce the heat and cook until lentils are tender (about 20 minutes).
2. Meanwhile, in a small sauté pan, heat olive oil over medium heat and add garlic, red pepper flakes cumin and onion.  Saute for about 10 minutes stirring constantly.
3. Add the olive oil mixture to the lentils for the final 5 minutes of cooking.
4. Simmer on low until the lentils are finished.
5. Serve with pita bread or garlic toast.

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We’d love to know what you think of this recipe! Don’t forget to leave a link back to your own blog via the commentluv feature here on the site.

Until next time,

Stephanie

What is Quinoa? More Quinoa Salad Recipes

The warm weather is finally here, and so is BBQ season! When planning for your barbeque or picnic, don’t forget the veggies.  Ontario Greenhouse vegetables offer a wide selection of colourful and delicious veggies that are great in salads or veggie kebabs.  Plus you are supporting local growers, right here in our own province.  This week on the blog, I am using Ontario tomatoes and cucumbers to make a healthy salad that is perfect for spring entertaining.  This is a salad that can be served warm or cold.  You can have it as a side dish or as the main course.  It is a great addition to entertaining in case some of your guests are vegetarian or vegan.

What is Quinoa?

Quinoa is an ancient grain that has been grown in South America for centuries.  It has been recently “rediscovered” and made popular in North America.  It is a whole grain so it is highly nutritious.  What makes it unique is that it is a complete protein (a quality that is rare among grains).  This means that it contains a complete profile of the essential amino acids that are needed by the body to make proteins.  If you are looking for alternative protein sources or are vegetarian, quinoa is an important food to incorporate into your diet.  It is a very versatile food and can be used like rice.  I love to use my rice cooker to make quinoa as it is fast and easy.

How to Cook Quinoa?

If you are new to quinoa and unsure how to cook it, just check out my previous post for cooking instructions here.

Warm Quinoa Salad Recipe

Salad Ingredients:

2 cups of quinoa cooked
1 can of chickpeas, drained and rinsed well
1 red pepper, seeded and chopped
1 large tomato, seeded and chopped
1 English cucumber, chopped
½ cup of green onion, sliced thinly
½ cup of cilantro, chopped
1 avocado, peeled and sliced into wedges
Salad Dressing:

Juice of one lime
½ tsp of sea salt
1 tbsp extra virgin olive oil
1 clove garlic, minced finely
1 tsp of apple cider vinegar
1 tsp maple syrup
1/8 tsp of cayenne pepper (to taste)

1. Chop up vegetables and place in a bowl.
2. Whisk together dressing in a small bowl.
3. Add dressing to salad and mix well.
4. Garnish with avocado wedges and sprig of cilantro.
5. Serve warm, or refrigerate for later.

Looking for more Quinoa Recipes? Try Quinoa Greek Salad

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This healthy twist on the classic Greek Salad is also perfect as a barbeque side dish.

We would love your feedback on this recipe! And don’t forget to leave a link back to your own blog via the commentluv feature here on the site.

Until next time,

Stephanie

Pineapple is full of natural digestive enzymes and vitamin C.  When you eat a heavy meal, pineapple is a great way to give your digestion a boost.  This makes a natural addition to the traditional BBQ fare of lots of meat.

This recipe is always a hit at backyard BBQ parties.  It has the perfect combination of sweet and spicy.

Easy Grilled Pineapple Recipe

Ingredients:

• 1 fresh pineapple
• ¼ tsp Cayenne pepper (or adjust to taste)
• 1 tsp maple syrup or honey
• 1 tbsp olive oil
• Pinch of sea salt

What you do:

1. Heat the BBQ to high, brush the grates with olive oil.
2. Remove skin of pineapple, and cut crossways into slices, remove the core.  Slices should be about one inch in thickness. You should be left with pineapple rings.   To make it even easier, buy your pineapple with the skin removed and cored.
3. Whisk together the cayenne, maple syrup, olive oil and salt in a small bowl.
4. Place pineapple on BBQ and brush half of sauce.
5. Cover and cook 4 minutes.
6. Turn and brush on remaining sauce.
7. Cook for 4-5 more minutes until you get nice grill marks on both sides.

Nutrition of Pineapple: Full of Digestive Enzymes and Vitamins

Pineapple is a very healthy fruit. Some of its benefits include:

• High in vitamin C and manganese
• Good source of Vitamin B6, Thiamin and copper
• Great source of dietary fiber

One of the unique things about pineapple is that it contains the enzyme bromelain which is a very powerful digestive enzyme.  In fact, most digestive enzyme supplements feature this enzyme, and it has been proven to help your digestion and decrease inflammation in the body.  The best way to get the enzyme is directly from the source, so just eat the fresh fruit.

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So try this grilling recipe the next time you BBQ and let us know what you think! We love getting feedback here at Vince’s Market. Don’t forget to leave a link back to your own post via the commentluv feature!

Until next time,

Stephanie

Baked or grilled, salmon is one of the best sources of omega-3 fatty acids. The nutrition of salmon is so rich that an average 4 ounce piece of baked or broiled salmon contains 2000 mg of these heart-protective fats.

But what is omega 3? And what are the benefits of Omega 3 fats? 

Fats are important for many body functions such as transporting fat-soluble vitamins like A, D, E and K.  They are also a part of cell membranes and protect organs.   The body needs a variety of fats to remain healthy: including saturated fats (found in meat and dairy), and the unsaturated fats of 3 types: mono, Omega 6 and Omega 3.  The average Canadian diet is high in saturated fat and hydrogenated Omega 6 fats (found in vegetable shortenings, margarine and processed foods).  Unfortunately many Canadians do not consume enough of the Omega 3 fats (found in fish oil, flax, pumpkin seed, walnuts and hemp).

Omega 3 fats come in three main forms ALA, EPA and DHA.  Salmon is one of the best sources of DHA and EPA Omega-3 fatty acids. These healthy fats have many important roles in the body such as modulating inflammation, immune function and protecting the heart.

New studies have shown that salmon also contains small proteins that are anti-inflammatory, help maintain healthy joints and reduce the risk of colorectal cancer.  Studies also show lower rates of depression among populations that eat more fish. So there are many benefits to eating salmon on a regular basis.  Many people do not know how to cook fish, or get used to the taste.  Here is an easy recipe that gives salmon a nice savory flavor.

Easy Asian Baked Salmon Recipe

This is my favorite way to cook salmon.  Hoisin sauce should be found in most grocery stores in the International section.

Ingredients:

4 pieces of boneless salmon, skin on one side
4 tbsp of hoisin sauce (Asian style sauce)
4 tsp soya sauce
Cayenne (to taste)

Instructions:

1. Preheat oven to 375 degrees Fahrenheit.
2. Mix together Hoisin sauce and soya sauce and cayenne.
3. Place Salmon on roasting pan and pour sauce on top.
4. Bake for 10-12 minutes until salmon is done.  (Salmon turns from translucent to opaque when it has finished cooking).
5. Serve with grilled vegetables and/or salad.

Nutrition of salmon

• one of the best sources of DHA and EPA Omega-3 fatty acids
• source of high quality protein
• rich in carotenoids (which give salmon its pink-orange colour)
• rich in vitamins A, B, D and Niacin
• Source of minerals – iodine, iron, zinc, selenium and phosphorus
• very low in saturated fat

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Let us know what you think! We love getting feedback. Don’t forget to leave a link back to your own blog as well via the commentluv feature here on the site.

Until next time,

Stephanie

These dyes are safe for kids and you can even eat the eggs (as long as you store them in the fridge and eat within a couple of days).  Kids, make sure you have an adult to help you with this as the liquids will get very hot on the stove.

For my experiment I did three colours in separate batches: Beets (to get pink) Red Cabbage (to get blue) Ground Turmeric (to get yellow)

Here is what you need:

• White eggs
• Vinegar
• Vegetables or spices for desire colours
• Water
• Wax crayons

Here is what you do:

1. Prepare your veggie, fruit or spice for the colour

• For vegetables and fruits, use a food processor to chop up 3 cups for each liter of water
• For spices, use 3tbsp of dry spice for each liter of water

2. Place eggs in a pot in a single layer and cover with the vegetable or spice mixture. 3. Add 2 tbsp of vinegar (this helps the eggs take the dye on) 4. Cover with one inch of water. 5. Bring to a gentle boil and simmer for 20-30 minutes until the desired colour is reached. 6. If you want the dye to be darker, you can let the eggs cool in the mixture. 7. Keep in mind that eggs will be tough if you boil for too long (if you plan on eating them).

Here are some other colour ideas:

• Brown – use a strong brew of coffee
• Green – use leafy greens like spinach or kale
• Orange – chili powder or paprika
• Red – cherries or red onion skins

If you want to make pictures or shapes on the eggs, use wax crayons before you dye the eggs. You can also put rubber bands on the eggs to make white stripes.  Use your imagination and experiment!

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Let us know how it worked out! We love getting feedback. Don’t forget to leave a link back to your own blog via the commentluv feature here on the site.

Happy Egg Dying and Happy Easter!

Stephanie

The Ancient Symbolism of Eggs, Bunnies and Spring

Eggs form a central part of Easter celebrations, from the chocolate eggs hidden in Easter egg hunts, to the beautifully decorated Ukrainian Easter eggs.  But what is the symbolism of Easter eggs?  And why does the Easter Bunny leave eggs?

The Ancient Symbolism of Eggs and Rabbits

Although Easter is now celebrated in the Christian tradition as the resurrection of Jesus Christ, the origins of the Easter Egg and Easter Bunny date back to ancient pre-Christian pagan customs and their association with Spring and rebirth.  According to Wikipedia, the word Easter is from an Old English word Eostre, which referred to the month of April (in the old calendar), and also the goddess Eostre of Anglo-Saxon paganism.

The egg is a very ancient symbol of fertility, new life and spring.  Archaeologists have found evidence of egg symbolism dating back to 500BC in Iran to the Zoroastrian holiday of Nowruz.  One of the customs of this holiday was to decorate, share and eat eggs.

Why does the Easter Bunny Bring Eggs?

The rabbit or hare are also symbols of fertility since they were such fertile animals.  So in folklore and  tradition these animals are associated with spring and its renewal of life.  There is a German fable of the White Easter Hare (Oschter Haws) dating back to the 1500s. Children would make nest from their bonnets and caps and leave them outside in hopes that the Easter Hare would lay colorful eggs inside.  Eventually the Easter Hare tradition morphed into the Easter Rabbit and today’s Easter Bunny.

Celebration of Spring

In many cultures and holidays, there is a celebration of spring.  Spring marked the beginning of the growing season after the long winter and the rebirth of life.  The beginning of spring is officially marked by the Vernal or Spring Equinox.  This is when the sun is directly above the equator and distributed evenly between north and south hemispheres.  In Japan, there is a national holiday celebrated as Vernal Equinox Day, where traditionally time is taken to visit graves of ancestors and family gatherings.    The Jewish Celebration of Passover also uses the symbol of the egg in its tradition of the Seder plate that forms the centerpiece of the Seder table.  Traditionally Easter falls on the first Sunday after the first full moon on or after the vernal equinox.  This year the Vernal Equinox (or first day of spring) was on March 20^th and the following full moon is on April 6^th so Easter falls on April 8^th.

Sources: www.poweredbyosteons.org, www.celebratingeaster.com

Looking for some fun Easter activities for the kids? Join me next week as I make Easter Eggs with homemade natural dyes that you can find in your own kitchen!

We’d love your feedback. Don’t forget to leave a link back to your own blog too via the commentluvf

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eature here on this site.

Until next time,

Stephanie

Almonds are rich in vitamin E and the B vitamins.  In their raw form, they are a great source of high quality protein and dietary fiber.

Almonds also contain phytosterols, which have received a lot of attention lately for their natural cholesterol-lowering properties.  And to top it off, this little nut also contains healthy fats that protect your heart.

Here is my favorite cookie recipe, which is also gluten free!

Stephanie’s Gluten-Free Cookies

What You Need:

1 cup brown rice flour 1 cup almonds (ground) – I use my vitamix to grind raw almonds ¼ cup of butter or coconut oil (melted) 1 egg (beaten) ¼ cup of maple syrup or honey 1 tsp cinnamon 1 tsp vanilla extract ½ tsp sea salt

What You Do:

1. Melt butter or coconut oil over low heat.
2. Pour butter into a bowl and add maple syrup and the beaten egg. Mix well.
3. Mix dry ingredients together in a second bowl.
4. Add dry ingredients into wet ingredients and mix well.
5. Spoon onto a non-stick baking tray and flatten the tops with a fork
6. Bake at 350 degrees for 12-14 minutes until golden brown.
7. Let the cookies cool before serving (if your family will let you!)

My friends are totally addicted to these cookies and quietly wait until I offer to bake them when they come to visit.  They are even a hit with kids; just don’t tell them that they are healthy….

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Let us know what you think! And don’t forget to leave a link back to your own blog too via the commentluv feature here on the site!

Until next time,

Stephanie

So where do you find these inexpensive super foods?  Many of them are in the produce department of a regular grocery store.  In my last blog we looked at broccoli, a common veggie, but one that has so many nutritional benefits.

This week’s focus is on another green veggie (you may notice a theme here, as there are many green vegetables that are worthy of “super” status).  Kale is a dark leafy green that is high in calcium, Vitamin K, C and loads of other phytonutrients.   As mentioned in another previous blog on alkalizing foods, it is also loaded with alkaline minerals that help your body to maintain a healthy pH.  Kale, like most leafy greens, is also great for your liver and supports it in its detoxification processes.

Kale can be a bit daunting at first if you are not used to cooking with it.  Here are some ideas for incorporating kale into your healthy eating lifestyle:

• Lightly steamed with butter and garlic as a side dish
• Kale and potato soup (a delicious traditional Portuguese recipe)
• Serve finely chopped in salads (use like spinach)
• Try making green smoothies (in a high-powered blender)
• Add to your favorite stirfry (tastes great with garlic or ginger)
• Add to your favorite pasta sauce

It is tempting to get caught up in the latest superfood trends, but the simplest way to eat healthier is to increase your servings of common superfoods such as veggies and fruit.  Although it may not be as trendy, you will reap the benefits for your body and your wallet.

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We’d love your feedback. And don’t forget to leave a link back to your own blog via the commentluv feature here on this blog site!

Until next time,

Stephanie