http://www.nutritionis.com/index.php?/blog/ en tracy@nutritionis.com Copyright 2011 2011-03-23T22:20:33+00:00 http://www.nutritionis.com/index.php?/site/roasted_chick_peas/ http://www.nutritionis.com/index.php?/site/roasted_chick_peas/#When:21:20:33Z Toss chick peas in olive oil, season with sea salt, put on a cookie sheet and roast in a 400 degree oven for about 30 minutes. For less clean up, line cookie sheet with aluminum foil. Best if eaten within a day or so. If using canned chickpeas, rinse well prior to tossing in oil. Best to buy organic chick peas to avoid fibre, legumes, vegetarianism 2011-03-23T21:20:33+00:00 http://www.nutritionis.com/index.php?/site/moroccan_stew/ http://www.nutritionis.com/index.php?/site/moroccan_stew/#When:21:10:00Z Hearty and Antioxidant Rich! This stew is perfect for a cold winter day. It is packed with antioxidant-rich vegetables and fragrant spices. Serve this stew over a scoop of cooked quinoa or whole grain brown rice. Yield: 6 servings Here’s what you need: 1 1/2 cups plus 3 tablespoons water or vegetable stock, divided 1 large size yellow onion, finely chopped 2 large size red bell peppers, seeded and chopped 2 or 3 garlic cloves, minced 1 teaspoon agave nectar or pure maple syrup 1 teaspoon ground coriander 1/2 teaspoon ground cinnamon 1/2 teaspoon ground cumin 1 teaspoon grated or minced fresh ginger 1/2 teaspoon saffron 2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes 1 can (15oz) diced tomatoes, undrained 1 can (15oz) chickpeas drained and rinsed Salt and pepper to taste Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more. Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low. Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice. legumes, recipes, seasonal 2011-02-18T21:10:00+00:00 http://www.nutritionis.com/index.php?/site/gaga_for_greens/ http://www.nutritionis.com/index.php?/site/gaga_for_greens/#When:00:51:52Z It occurred to me tonight that I may be officially crazy. After having my usual giant handful of raw kale in my shake this morning (combined with the usual Greens+ smoothie powder, cranberries, banana and fish oil) the same shake again for lunch substituting dandelion greens for kale and then for dinner steamed collard greens, baby tomatoes and salmon. The crazy notion came not from the collard greens - “What the heck are COLLARD GREENS???” bellows my partner from across the room. It came as I poured the water from the steamed collard greens to use in my smoothie tomorrow morning. Ok, I admit it. I am a slight extremist. But I need to know if this infusion of “stuff” into my daily eating regime (from the section in the grocery store that elicits the usual reaction – “Who eats that s___?????”) really makes a difference to how I feel and my energy levels. Michael Pollan, vegetables, whole foods 2010-03-19T00:51:52+00:00 http://www.nutritionis.com/index.php?/site/what_the_heck_is_a_grapple/ http://www.nutritionis.com/index.php?/site/what_the_heck_is_a_grapple/#When:21:16:57Z Well, I was at the grocery store this week, Superstore in NE Calgary, and I came across a container of “Grapples” right next to the granny smiths in the produce section. A package of four “apples” with a label stating that it’s a grape flavoured apple – “Crunches like an apple. Tastes like a grape.” Ingredients: apples, natural and artificial grape flavour. Imagine a fruit with an ingredient list! Or a fruit infused with another fruit flavour? Is an apple not good enough? Or a grape? I shake my head and wonder what’s coming next. grapplefruits.com fruits, oddities 2010-03-05T21:16:57+00:00 http://www.nutritionis.com/index.php?/site/sabbatical_of_sorts/ http://www.nutritionis.com/index.php?/site/sabbatical_of_sorts/#When:11:45:41Z My lack of recent and upcoming posts is due to my focus on studying The China Study - this book came to my attention some time ago and I believe that the research done is compelling enough to read and write a review/synopsis once I’ve completed it. My focus for the upcoming holiday season, ah! 2009-11-27T11:45:41+00:00 http://www.nutritionis.com/index.php?/site/the_salt_conundrum/ http://www.nutritionis.com/index.php?/site/the_salt_conundrum/#When:08:49:25Z According to the American Heart Association, salt is the most common source of the mineral sodium in your diet. Sodium is the major mechanism by which the body retains normal water content. It is actually 40% sodium and 60% chloride – both of which are necessary in the human diet. The recommended daily allowance is 2300 mg which is equal to 1 tsp of table salt. If we are simply seasoning our food and not relying on processed and pre-packaged products then it’s easily manageable. Salt has become an issue in our society simply because we have come to rely on processed foods. Here’s why salt is gold for the processed food industry: Low-cost Prevents food from discolouration Extends shelf life Binds water and makes food weigh more Heightens flavours Enhances sweetness Reduces bitterness Is it any wonder that the food manufacturers love it so much? So, go ahead and sprinkle salt on your food and add it to your soups, just stay away from processed foods. preservatives, salt 2009-10-22T08:49:25+00:00 http://www.nutritionis.com/index.php?/site/fall_harvest_-_recipe_2/ http://www.nutritionis.com/index.php?/site/fall_harvest_-_recipe_2/#When:19:38:44Z Pumpkin Pancakes For a little “holiday” flair or even to add some nutrients to an otherwise fairly empty breakfast, try adding some pureed pumpkin to your next batch of pancakes. Got a great recipe from Alive magazine that I made Thanksgiving morning. They were fabulous and they add a generous amount of Vitamin A, C, potassium and fibre to your morning meal! 1 cup milk, whatever kind is your preference; I always use almond milk 1 egg 1 tbsp olive oil plus extra for frying ½ cup pumpkin puree (not pumpkin pie filling) ¾ cup whole grain pancake mix, I used Bob’s Red Mill 2 tbsp wheat germ 1 tsp cinnamon Whisk together milk, egg, oil and pumpkin. Add pancake mix, wheat germ and cinnamon. Stir well. Preheat oven to 200 F (95 C) Heat a large frying pan over medium heat. add a small amount of oil to lightly coat the pan. Pour ¼ cup of batter for each pancake. Cook until bubbles appear, then flip and cook until dark golden brown. Keep warm in oven until all pancakes are done. Serve with homemade cinnamon applesauce or syrup. Serves 4 recipes, seasonal, vegetables 2009-10-21T19:38:44+00:00 http://www.nutritionis.com/index.php?/site/fall_harvest_-_recipe/ http://www.nutritionis.com/index.php?/site/fall_harvest_-_recipe/#When:15:38:19Z Here is a fabulous recipe courtesy of George Mateljan, author of “The World’s Healthiest Foods” - I’ve tested it myself and it’s delicious, fast and full of nutrients! 3-Minute Squash Soup In a pot combine: 2 cups cooked acorn or butternut squash 1 ½ cups chicken or vegetable broth 3 tbsp coconut or almond milk 1 tbsp chopped fresh ginger* 1 tsp cumin salt and pepper to taste Bring to a boil and cook for 2 minutes. Blend in food processor for one minute and return to pot to keep warm until ready to serve. *Tip: Store fresh ginger in the freezer and take out when needed - keeping it frozen not only preserves it, but makes it easier to grate. Thanks to Anastasia @ A Healthy Journey recipes, seasonal, vegetables 2009-10-20T15:38:19+00:00 http://www.nutritionis.com/index.php?/site/fall_harvest/ http://www.nutritionis.com/index.php?/site/fall_harvest/#When:18:57:40Z Being that we have just celebrated Thanksgiving, I thought it would be appropriate to address the seasonal aspect of nutrition. This time of year brings us the wondrous delights of the autumn harvest of vegetables: artichoke, bell peppers, beet, beet greens, broccolini, brussels sprouts, butternut squash, cauliflower, carrots, celery root, chard, fennel, garlic, leeks, parsnip, potatoes, pumpkin, radishes, spinach, sweet potatoes and fruits: apples, cranberries, pears, plums, pomegranate and tomatoes. With all those anti-oxidant and anti-inflammatory properties, it is surely a time to take advantage of the abundance of nutrients that fall brings. seasonal, vegetables 2009-10-15T18:57:40+00:00 http://www.nutritionis.com/index.php?/site/milk_cont/ http://www.nutritionis.com/index.php?/site/milk_cont/#When:08:49:19Z Just realized that I bought a litre of 2% milk on Monday and I’m the first to open it today being Thursday. I’m not sure what we’re we using it for or even why I bought it. It’s as though it’s one of those “essentials” that we buy out of habit? I wanted a little for an afternoon cup of tea, but it got me to thinking that we are not a milk-drinking household. And not for any holistic or health reasons – other than mine. Maybe we don’t need to buy that share in the cow after all?! Thought this line from Marion Nestle’s book, “What to Eat” says it best: “You do not have to drink milk to be healthy, but if you like drinking it, you can do so and also stay healthy.” dairy, Marion Nestle 2009-10-15T08:49:19+00:00