George Brown College | Culinary Management – nutrition
Salads don’t have to be boring! Instead of adding chicken to your salad, dress your salad up with beans of your choice. Beans provide an excellent source of protein and fiber. Mushrooms also add a “heartiness” which mimics the proteins of meat. Add any seeds or nuts of your choice for additional nutrients. If you’re into a sweet and salty mix, dried cranberries or fruits are also an excellent choice!
Concerned if taking too much sugar from watermelon? Wonder what to do with the left-over (the rind)? The rind is totally edible and nutritious, and contains fiber and a high dose of L-citruline – an amino acid – which helps dilate blood vessels and improve blood circulation. So, peel the green skin off and keep the rind, cut into stripes, and dip into your favorite sauce or use it as a cucumber substitute for your favorite dishes.
Avoid sad soggy salad desk lunches with this layered salad-in-a-jar method! Start with your dressing at the bottom, top with chopped vegetables, then add a layer of grains. Next, add some salad greens and finish with your choice of protein and other fixings: cheese, nuts, seeds… Shake before enjoying your happy healthy desk lunch!
More and more Canadian family eat cooked rice as a staple food as rice is considered a hypoallergenic food. By simply adding quinoa into the rice, the complete nutrition profile can be reached easily. Gently rinse quiona and add into rice and water in a rice cooker, you will get a boost in nutrition: more protein, more fiber and benefitcial fatty acids, and more importantly, it adds extra texture to your rice.
University of Alberta | PhD Nutrition and Metabolism
Your craving for sweets easily solved with this amazing and crunchy chocolate mousse. Mixing avocado, cacao powder, milk (or vegetable milk) and brown sugar gives the perfect smooth texture to this amazing desert. Almonds, hazelnuts or Brazilian nuts add a stunning crunchiness and boost your daily consumption of good fats and vitamin E.
Place 1 cup of almonds (organic) and 4 cups of water in a blender and process. Pour through a nut bag (health food store) twice. Voila – fresh almond milk. Great in Chaga tea or as for those with lactose intolerance. Keep refrigerated.
University of Manitoba | Human Nutritional Sciences
A spoonful of flaxseeds is good enough to help your morning smoothie make you feel like a star. Blend the grounded flaxseeds in mixture of banana (or any fruit), yogurt, honey and some ice cubes until puree is thick and smooth. Enjoy your healthy smoothie.
All of those wonderfully hip ingredients like kale and avocado are put to good use in this fabulous rice paper roll! Joining them are various shades of bell pepper, carrots, and vermicelli noodles. Spice it up with some sriracha and top it off with a homemade peanut sauce, and you’re ready to ‘roll’ 😉 Notice the lack of shrimp – hooray for no added cholesterol!
Looking for a new way to fit veggies into your day? Try adding frozen spinach to your fruit smoothies! Frozen spinach is often less expensive than fresh produce and is packed with essential vitamins and minerals. Frozen spinach will chill your drink to be a delicious and healthy summer treat!
George Brown College | Culinary Management – Nutrition
Making salad dressing at home is cost effective, and will help to ensure that you know exactly what is going into it! It only takes 2 minutes to prepare, tastes better than store bought, and is a healthier option. You can store it in the fridge for up to 1 week, making it easily accessible on busy days and nights! Recipe: ¼ cup vinegar (balsamic, red wine, or apple cider) 2 tbsp. olive oil 1.5 tsp. honey ½ tsp. Dijon pinch of pepper.