Five of My Favourite Nutrient-Packed Foods

1. Salmon the Superfood

Not all fish is created equal. Salmon (and other types of fatty fish) are best.

Salmon also packs a ton of high-quality animal protein, vitamins and minerals, including large amounts of magnesium, potassium, selenium and B vitamins.

If you can, choose wild salmon instead of farmed. It is more nutritious, has a better omega-6 to omega-3 ratio and is less likely to contain contaminants.

Fatty fish like salmon is loaded with beneficial fatty acids, protein, vitamins and minerals. It is a good idea to eat fatty fish every week.

2. Garlic for your Heart

Garlic really is an amazing ingredient. Not only can it turn bland dishes delicious, it is also extremely nutritious.

Garlic is high in vitamins C, B1 and B6, calcium, potassium, copper, manganese and selenium.

Allicin in garlic may lower blood pressure as well as total and “bad” LDL cholesterol. It also raises “good” HDL cholesterol, potentially reducing risk of heart disease down the line.

It also has various cancer-fighting, antibacterial and antifungal properties.

Garlic is both tasty and healthy. It is highly nutritious, and the bioactive compounds in it have confirmed disease-fighting properties.

3. Blueberries for your Brain

When it comes to the nutritional value of fruits, blueberries are in a league of their own.

They are loaded with powerful antioxidant substances, including anthocyanins and various other plant compounds, some of which can cross the blood-brain barrier and exert protective effects on your brain.

Blueberries are very nutritious compared to most fruits and are loaded with powerful antioxidants, some of which can increase the antioxidant value of your blood and safeguard your brain.

4. Egg Yolks for your Eyes

When eaten in moderate amounts (up to 6 per week), eggs yolks are one of the most nutritious foods on earth.

Egg yolks are loaded with vitamins, minerals and various powerful nutrients, including lutein.

Lutein and zeaxanthin are antioxidants that can protect your eyes and reduce your risk of eye diseases like cataracts and macular degeneration.

Eggs also contain high-quality protein and healthy fats. They are also cheap and easy to prepare.

Whole eggs are so nutritious that they're sometimes called "nature's multivitamin." The yolk is where almost all of the nutrients are found.

5. Dark Chocolate Every Day

Dark chocolate with a high cocoa content is one of the most nutritious foods you can eat.

It is loaded with fiber, iron, magnesium, copper and manganese. But its biggest benefit is its amazing range of antioxidants (even more than blueberries and acai berries).

Make sure to get dark chocolate with at least 70% cocoa content.

Eating a small square of quality dark chocolate every day may be one of the best ways to supplement your diet with additional antioxidants.

Dark chocolate and cocoa are very high in minerals and antioxidants. Eating them regularly may provide various health benefits.

3 Simple Recipes to Up Your Kitchen Game

We’ve made this sauce at least 10 times and it always works out great. I can’t believe I didn’t know about this sooner! You can use this sauce with any type of pasta, gnocchi, or gluten free pasta. 

Adjust the recipe and add what you like. Do it on Sunday night and set up your weekday breakfasts.

Quick & Easy Weeknight Dinners

Having 2 kids, I always feel like September is the start of my New Year.  New routines, new classes, and more work keep us all so busy this time of year. 

Even if you don’t have kids, summer is closing out and some of our habits start to change. 

Here are 4 quick & easy dinner options that are healthy and can keep you and your family on track this Fall.

Rotisserie Chicken

Almost every grocery store has them.  This is great for a Sunday or Monday Night dinner.

You can easily make it a meal with a salad and any starch. It also sets up leftovers for the next couple days or meals. Great for a chicken salad sandwich or making a chicken quesadilla for the next days dinner. 

Dinner Salad

1. Start out with 3 or 4 cups of salad greens/lettuces.

2. Add a protein (85g of Cooked Meat, a hardboiled egg, canned tuna or salmon, 30g of shredded cheese.

3. 1 cup of any vegetables or fruit (Anything you have on hand)

4. Top with 1.5 Tbsp of balsamic vinaigrette or an oil & vinegar dressing

5. Add 2 extras - 8 almonds, chopped or slivers, Tbsp or other nuts or seeds. Tbsp of dried raisins or cranberries. 3 Tbsp of chickpeas. 1/2 Avocado. 1.5 Tbsp of crumbled feta or goat cheese. 

Quick Meatballs

Start out with a ground meat like extra lean ground beef or ground turkey. You can add some breadcrumbs or herbs. I like to keep it simple. Now the key here is to make LOTS of them. About a loonie size in diameter. They freeze really well in Ziploc bags. 

I simply pull them out of the freezer when I need them. Pop them in the oven for 20 minutes on 375 and they are great with a salad or pasta. OR pop them in a slow cooker with your favourite pasta sauce.

Omelet or Scrambles

Scramble 2 eggs. Mix in some diced tomatoes, pepper, spinach or chives.  Cook in a non-stick pan.

Have it with a side salad and a slice of grainy bread or sourdough. 

For kids you can put it in a wrap with some salsa and cheese.

Cut up some fruit on the side.

Here are what some of the Food Guides look like around the world.   Countries can get pretty creative when it comes to getting the information across. Can you guess which country these 10 food guides belong to? (Answers at the bottom of the page).

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Answers: 1. Canada 2. Australia 3. Japan 4. Greece 5. France 6. Sweden 7. Fiji 8. Russia 9. United States 10. Antigua & Barbuda

Build Your Own Nourish Bowl

Nourish Bowls are a quick and satisfying lunch option, packed with flavour and variety. Enjoy!

Food Safety Tips

Every year, more than 4 million Canadians get food poisoning. Knowing how to properly cook, clean, chill and separate foods while handling and preparing them can help you prevent food poisoning.

Use a Food Thermometer

Cooking food properly is the best way to make sure it is safe to eat. Bacteria like E. coli, Salmonella and Listeria are killed by heat. Most germs can be killed by cooking foods to an internal temperature of 74°C (165°F) or hotter before you eat them. Safe Internal Cooking Temperatures for Meat

Use Separate Cutting Boards

Foods like fresh salads, vegetables or fruit should not be prepared on a cutting board used for raw meat.

Dishcloths are ideal breeding grounds for germs.

Use a clean dishcloth every day and wash dishcloths frequently in the washing machine. To quickly sanitize your dishcloth, wet it completely and place in the microwave on high for 1 minute. Do not microwave a dry dishcloth

Cook your sprouts. 

Raw sprouted seed products, such as bean sprouts, radish sprouts, alfalfa sprouts, mung beans and others, can carry germs that may make you sick. It is best to cook sprouts before eating them. Sprouts are a particular concern because the warm, humid conditions needed to grow sprouts also are ideal for germs to multiply. Therefore, eating raw or lightly cooked sprouts may lead to food poisoning. It’s especially important to avoid raw sprouts if you are pregnant, young children, older adults, or someone with a weakened immune systems.

Fruits and Vegetables

• Always pack fresh and raw foods separately in your grocery bags.

• Wash fruits and vegetables that have a rind (pineapples, cantaloupes, oranges, melons and squash), before peeling or preparing them.

• Cut away any damaged or bruised areas since harmful germs can grow there.

• Throw away rotten fruits and vegetables.

• Put fresh fruits and vegetables into the refrigerator after peeling, cutting or cooking. Discard them if left at room temperature for 2 or more hours.

If in Doubt, Throw it Out

Do not take chances with your food. Remember, contaminated foods may not look or smell bad, so if in doubt, throw it out. Write the date on the food package or container before you put it in the fridge. This will help you remember how long it has been there. And, always throw away any food after the “best before” date.

Build a Greek Breakfast Bowl

Use these ideas to build a Protein-Packed Breakfast Bowl

Start off with 3/4 cup of yogurt (I like to use plain Greek yogurt as it is high in protein)

Fruits - Choose 1 or 2 (1/2 cup diced)

Blueberries, Strawberries, Raspberries, Blackberries, Kiwi, Mango, Pineapple, Peach, Oranges, Bananas, Cherries, Fig

Nuts - Choose 1 (1.5 Tbsp)

Almonds (I like slivered and toasted), Walnuts, Pecans, Cashews

Dried Fruits & Seeds - Choose 1 or 2 (1 Tbsp)

Chopped Dates, Dried Cranberries, Dried Cherries, Chia Seeds, Hemp Hearts, Pumpkin Seeds

Add a touch of Sweetener and Spice

Honey, Pure Maple syrup, Cinnamon, fresh Nutmeg

A couple of my favourites

Banana & Blueberry Seed Bowl  - Greek Yog, 1/4 cup blueberries, 1/2 Banana, Tbsp Sunflower Seeds, Tbsp Hemp Hearts, 2 Tbsp pumpkin seeds, dash of cinnamon

Greek Orange Cinnamon Bowl - Greek Yog, 1 Medium Orange diced, 3/4 tsp of Honey, dash of cinnamon. 

~ Enjoy!

Anti-Inflammatory Diet

Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator.

One of the best measures a person can take to prevent or reduce inflammation is to try an anti-inflammatory diet. An anti-inflammatory diet involves eating certain foods and avoiding others in order to minimize the symptoms of chronic inflammatory diseases.

What conditions can an Anti-Inflammatory diet help?

An anti-inflammatory diet can help many conditions, including:

• rheumatoid arthritis

• psoriasis

• asthma

• eosinophilic esophagitis

• Crohn's disease

• colitis

• inflammatory bowel disease

• diabetes

• obesity

• metabolic syndrome

• heart disease

• lupus

• Hashimoto's disease

Additionally, eating an anti-inflammatory diet can help reduce the risk of certain cancers, including colorectal cancer.

Foods To Eat

An Anti-Inflammatory Diet includes Foods such as:

• dark leafy greens, including kale and spinach

• blueberries, blackberries, and cherries

• dark red grapes

• nutrition-dense vegetables, such as broccoli and cauliflower

• beans and lentils

• green tea

• red wine, in moderation

• avocado and coconut

• olives

• extra virgin olive oil

• walnuts, pistachios, pine nuts, and almonds

• cold water fish, including salmon and sardines

• turmeric and cinnamon

• dark chocolate

• spices and herbs

3 Supplements that Reduce Inflammation

1. Curcumin (or Tumeric)

   Research has shown the anti-inflammatory properties of curcumin to be as effective as some pharmaceuticals, but without the negative effect of toxicity. This powerful antioxidant also supports joint health and cardiovascular function.

2. Resveratrol:

   This extract found in red-wine helps to quell inflammation, regulate the malfunctioning immune response, and protect against cancer.

3. Omega-3:

   Omega-3 fatty acids inhibit an enzyme called cyclooxygenase (COX), which triggers inflammation.

Smoothies

I love my veggies but some days even I find it hard to get the 5 servings I need in a day, not to mention getting them into my 2 kids and my husband :)

Throwing veggies in a smoothie is a quick and easy way to get in a few more servings and, if done regularly, will make a significant impact to your overall health. Even if you’re not a veggie-lover, you will love these smoothies! *You will need a high-powered blender.

Killer Kale

1 1⁄2 cups unsweetened almond milk
1 1⁄2 tablespoons almond butter
1 banana, frozen
2 cups kale
1 tablespoon hemp seeds

Black and Blue

2-3 cups spinach
1 cup milk (or juice) of choice
1 banana, ripe
1⁄4 cup blueberries, frozen 1⁄4 cup blackberries, frozen 3 ice cubes

Happy Belly (recipe by Jillian Raycroft)

1/2 cup baby spinach
1 cup romaine lettuce, chopped 1 medium stalk celery
1/2 medium banana, ripe
1 medium pear, ripe
1.5 cups unsweet almond milk 1/2 tbsp hemp hearts

How To Keep an Avocado from Browning

Three Methods from Food52.com on How to Keep an Avocado from Browning:

1. The Onion Method
   Roughly chop a quarter of a red onion into large chunks. Line the bottom of a sealable container with the onion pieces, then place the avocado half cut side-up on top. Seal the container and keep in the fridge. Luckily, because the skin is the only part of the avocado in contact with the onion, the flesh won't take on any flavor. And you can save the onions for later use!

2. The Olive Oil Method
   Brush the avocado half with olive oil (pick one without a strong flavor). The oil will keep the flesh from coming in direct contact with the air, preventing oxidization. After brushing with the oil, store the avocado in an airtight container in the fridge. 

3. The Lemon Juice Method
   You can also brush your avocado's flesh with lemon juice -- the citric acid in the lemon juice dramatically slows the browning process. Again, store in an airtight container for extra protection.