Monday, 17 October 2011

Leftovers for the Toaster!

A lazy Sunday morning is the best time to sit down and enjoy a morning filled with great friends, waffles and orange juice. If you ever find that you have made a few too many waffles or pancakes, don't throw them away! They make a quick and easy breakfast for those busy mornings! Be sure to individually wrap and freeze any leftover waffles (or pancakes) for easy access.
I was running a little late this morning, so i simply popped a waffle in the toaster, smothered it in peanut butter and i was out the door! A great start to my day!

Try it out!

Friday, 14 October 2011

Homemade Hummus

A friend gave us their version of homemade hummus, it's quick, easy and very cost efficient!
 All you need is:
A can of chickpeas, drain half of the water from can
1.5 Tablespoons of tahini (sesame oil)
As much lemon juice as you'd like - around 15mL will probably do!
Throw all of these ingredients into a food processor, or if you don't have one, a blender or magic bullet!
*If you'd like, add garlic, curry, or other spices to make it as flavorful as you'd like!

Thursday, 13 October 2011

Save the Nutrients

Being nutritious doesn’t have to be time-consuming! In fact, steaming or microwaving your vegetables is the best (and fastest) way to retain nutrients.

For steaming:
Put 2 inches of water in a saucepan and bring to a boil. Place a steamer basket in the pot, fill with vegetables, and cover for 10 minutes… Simple as that!

For microwaving:
Use the microwave to severely cut down on cooking time. For example, use the microwave to cook a sweet potato in less than 5 minutes (compared to an hour in the oven). Just pierce the potato with a fork, microwave on high for a few minutes, and you’re good to go!

Helpful Link!

Here is a great link made to honor Nutrition Month (ie. March) 2011 for some tips on healthy eating and some delicious recipes!

What makes a complete breakfast ?

Aim to include at least three of the food groups in your first meal of the day.. and ALWAYS include a source of protein! This will help you stay full during your morning classes, pre-class workout or cramming session until it is time for lunch.

Remember, there are no rules on what your protein source comes from, so feel free to include options you may typically not eat for breakfast such as chicken, fish or beans! More examples of protein rich foods include:
  • eggs
  • milk
  • cheese
  • peanut butter
  • yogurt

Breakfast Ideas

It is a great habit to sit down and enjoy your breakfast, but this is not always an option when you're pressed for time.

Sometimes all it takes is a alittle prep the night before!
  • set out the cereal box, bowl and spoon
  • have fresh fruit ready in the fridge
  • boil eggs and keep them in the fridge
  • prepare and cook extra pancakes or waffles and pop them in the toaster
  • reheat packaged up leftovers
But if these are still not an option, here are some great grab and go options:

  • peanutbutter on whole-grain bread, and a 100% juice box
  • yogurt and granola in a resuseable container
  • granola bar and a piece of fruit
adapted from; Dietitians of Canada Cook!

Snacking Tips!

-Snacks don't need to come in packets! (more money, plus higher in sugar and fat)
- Home-made snacks can be tasty, cheap and easy to make (check our our homemade granola bars!)
- Keep snacks in your gym/book bag to avoid mid-day cravings

- some more ideas to snappy healthy snacks:
* whole-grain crackers with low-fat spreads (Hummous, babaghanoush, tzatziki)
* breakfast cereal (high-fiber, low sugar)
* can of water packed tuna, crackers
* low- fat yogurt and fruit --> try greek yogurt for some added protein!
* air-popped popcorn

Slow Cooker - meals without the work !

Want to make a big meal but feel limited for time? Use a Slow Cooker! Once you’ve added all of your ingredients to the pot, you are free to do any homework or run to class or labs while the slow cooker cooks your meal throughout the day! Convenient or what ?!

Chicken & Sweet Potato Stew

Here's a dinnertime warmer with a hint of spring's sweetness, designed for that day when you'd rather be outside raking the leaves from the garden, getting it ready for what's ahead, than slaving over the stove.

6 bone-in chicken thighs, skin removed, trimmed of fat
2 pounds sweet potatoes, peeled and cut into spears
1/2 pound white button mushrooms, thinly sliced
6 large shallots, peeled and halved
4 cloves garlic, peeled
1 cup dry white wine
2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried rosemary, crushed
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 tablespoons white-wine vinegar
Place chicken, sweet potatoes, mushrooms, shallots, garlic, wine, rosemary, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the potatoes are tender, about 5 hours. Before serving, remove bones from the chicken, if desired, and stir in vinegar.

Delicious Individual Smoothies

Feeling rushed for breakfast ?! Use your Magic Bullet to make a quick and delicious smoothie! Grab any fresh fruits, with yogurt and juice and you've got yourself a fresh and  nutritious breakfast !!

Grilled meats ready in no time!

A fast and easy way to grill any type of meat  is to use a George Foreman Grill !! It's quick, and a convenient way to add meat to a sandwich or a make a chicken salad !!

Also great for draining out any excess fats from the meats!