Vitae Nutrition and Doula Services – Saskatoon

Hope you all enjoyed your last day of work before the long weekend! Many of you have big plans, camping, jazz fest, chilling at the cabin…and many more. Many Canada Day celebrations often include a Canada day cocktail. To those of you who can enjoy, I thought I would share with you one of my favorite Canada Day inspired cocktails.

Classic Caesar

Info: Caesars were actually invented in Calgary as a hangover cure. Perhaps this is why Caesars are often the drink of Sunday mornings, or afternoons. Clamato juice retains a little vitamin A and vitamin C but watch out for the salt content, it can add up quickly!

Inspiration: Impending Canada day!

Ingredients: Clamato juice, vodka, Worcestershire sauce, Tobaso sauce, pepper, pickled asparagus, lime wedge

Instructions:

1. Put ice in the glass.

2. Pour in 1 oz. vodka.

3. Splash in Worcestershire sauce, Tobasco sauce and a pinch of fresh ground pepper.

4. Fill glass with Clamato juice.

5. Garnish with pickled asparagus and lime wedge.

Results: A never fail Caesar recipe.  For more fun, check out some interesting twists on regionally inspired Caesars http://www.huffingtonpost.ca/2012/06/27/caesar-recipes_n_1628699.html.

I am a supporter of the idea that all foods fit. Even relatively unhealthy foods have a place in a healthy diet. Now, this does not mean it is great to eat nothing but cookies for days. But cookies occasionally, are delicious. What about fast food? It does not offer many health benefits but your children are bound to ask to go to fast food places sometimes or ask for foods that their friends eat. One way to have these ‘fast foods’ is to make them at home yourself and alter them to make them more nutrient dense.

Nachos

Info: One of the best things about nachos is you can add a combination of ingredients that best suits your family. Here is a list of ingredients to put on nachos to up the nutrient content.

Food                            Adds

Black beans                 protein and fibre

Bell Peppers                 Vitamin C, fibre

Olives                          healthy fats

Tomatoes                     vitamin C, vitamin A

Lean meat                    protein, minerals

Low fat cheese              protein with less saturated fats

Onion                            folate, fibre

Serve with

Avocado                       healthy fat, vitamins and minerals

Sour cream                  calcium

Fresh salsa                   ups the veggie content

Inspiration: I had some delicious lean beef from eating traditional mexian tacos. (thanks Lydia!) Also, I wanted nachos.

Ingredients:

Nacho chips – I recommend a lower salt (<150mg) and higher fibre (3g or higher) chip

Veggies: peppers, green onion

Protein: Lean stir fry steak

Cheese: Mozza and cheddar

Salsa, sour cream and avocado

Instructions: Layer your ingredients on a cookie sheet and bake in the oven at 350 for approx. 6-8 minutes. Finish on broil for 1-2 minutes.

Results: It really hit the spot for my nacho craving!

As Father’s day approaches I am struck with a memory of cooking with my dad. One of the first times I remember participating in cooking was with my dad, making pancakes. The messy, mayham of making pancakes on Sunday mornings became a tradition with my dad. To this day, pancakes are still one of my favorite fallback meals. Over time I have tried many recipes. Following is my favorite whole wheat pancake recipe. Try these out on your dad this Sunday! Happy Father’s day!

Info: Using whole wheat flour will add fibre. Often, whole wheat pancake recipes fall flat, literally. They are not so palatable and very heavy. I find that using more baking powder solves this problem. Baking powder works best when added in as the last ingredient as well.

Inspiration: My dad! Recipe from Dietitians of Canada Cook Great Food 2001.

Ingredients:

1 1/3 cups            whole wheat flour

3 tbsp                    brown sugar

1 tbsp                    baking powder

1 tsp                      ground cinnamon

¼ tsp                     salt

1 ¼                         milk

1                              egg, beaten

3 tbsp                    vegetable oil

½ tsp                     vanilla

Instructions:

1. In a bowl, mix together flour, sugar, baking powder, cinnamon and salt.

2. In a separate bowl (I often use my glass measuring cup), beat together milk, egg, oil and vanilla.

3. Add liquid ingredients to dry, mixing until almost smooth.

4. Over medium-hot skillet or griddle, pour 1/4 cup batter for each pancake. Flip when bubbles start to break on top (1 1/2- 2 min).

5.  Serve with your families favorite toppings.

Results: This is my absolute fav whole wheat pancake recipe. I hope your family enjoys it too.

Happy June! I am very happy, with the new month a new wave of weather has followed. Summer might actually be here. Following are thoughts of my favorite summer foods. I love being able to sit outside to eat. We just moved into our first house, with a great deck to eat on! Thanks to our awesome new neighbors, we even have a table and a place to sit on our new deck. Time to break out the BBQ!

Home-Made Burgers

Info: Burgers are a quintessential North American Food. We love them, but our health doesn’t. We can make them better. One way to do this is to make our own! Another is to dress up your burgers in health! Use tons of veggies on and with your burgers.

Inspiration: The beautiful weather and Chatelaine’s Best Burger Spread

Ingredients: 500g ground beef, 1 egg, 1/4 cup oatmeal, 1 tsp. Dijon mustard, 1 tsp. Worcestershire sauce, 1/2 tsp. salt

Instructions:

1. Whisk egg with Dijon, Worcestershire sauce, and salt in a large bowl.

2. Season with pepper.

3. Mix in beef and oatmeal.

4. Shape into patties (about 4).

5. Grill burgers.

6. Serve with toppings of your choice.

Results: Awesome! This is Chatelaine’s recipe with my own addition of the oatmeal. The oatmeal helps hold the burger together and keeps in some of the great flavour. Challenge: this summer, be adventurous with your toppings. My next incarnation will be avocado, banana pepper, arugula with a Greek yogurt chipotle sauce! (I will let you know how it goes).