BMI Blog
Posted by Jeremie Courcelles-alie, University of Ottawa Nutrition Intern
Here’s a great recipe that’s easy, delicious and healthy! I like this recipe because it mixes two sources of protein: beans and quinoa. This recipe is quick to prepare with the exception of soaking the beans which must be done the day before. I have no doubt that this recipe will keep you feeling full.
What it is Quinoa?
Unlike wheat or rice, quinoa contains a balanced set of essential amino acids, making it a complete protein source. It is a good source of dietary fiber, is gluten-free and considered easy to digest.
Ingredients
· 2 red bell peppers
· 2 poblano chiles
· 4 teaspoons (16 g) olive oil
· 3 cups (400g) chopped zucchini
· 1 1/2 cups (225g) chopped onion
· 4 garlic cloves, minced
· 1 tablespoon (7.5g) chili powder
· 1 teaspoon (5g) ground cumin
· 1/2 teaspoon (2.5g) Spanish smoked paprika
· 1/2 cup water
· 1/3 cup (57g) uncooked quinoa, rinsed
· 1 (14.5-ounce) can fire-roasted diced tomatoes with chipotles, undrained
· 1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
· 1 cup (250ml) low-sodium vegetable juice
Preparation
1. Preheat broiler.
2. Cut bell peppers and chiles in half lengthwise; discard seeds and membranes. Place halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 10 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 10 minutes. Peel and coarsely chop.
3. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add zucchini, onion, and garlic; sauté 4 minutes. Stir in chili powder, cumin, and paprika; sauté for 30 seconds. Add roasted peppers and chiles, 1/2 cup water, and remaining ingredients; bring to a boil. Reduce heat to medium-low; cover and simmer for 20 minutes or until quinoa is tender.
Makes 10 servings.
Nutritional Information (per serving)
Calories: 258
Protein: 9.7 g
Carbohydrates: 42.1 g
Sodium: 430 mg
Fibre: 9.8 g
Source: myrecipes.com
courtesy the RD's at BMI
It’s Easter! And for many, it’s a time for fun with family and friends and indulging in foods such as chocolate.
Focusing on healthy eating doesn’t mean holidays need to be eliminated or avoided. It means focusing on indulgences AND healthy eating AND physical activity, all in moderation.
Make your healthy eating goals realistic—think about maintaining your weight, as opposed to losing. This allows you room for enjoying foods without feeling deprived. Depriving yourself of certain foods can set you up for over eating.
Treat each meal as a separate event. If you have a less than ideal dinner, don’t fret – simply try to do better at the next meal.
Record everything you consume as this will help with awareness.
Pay attention to how quickly you eat—pace, don’t race. Holidays happen once a year—take time to enjoy the flavours.
Alcohol is packed with calories. Bring along diet pop to “cut” your drinks. Try a light beer or wine instead of the mixed drinks. If you do drink, do so with food or immediately after words.
If you’re eating at friends or family, bring a low-calorie dish with you. At least you’ll know there is one “safe” item.
If you are hosting a get together, add lots of vegetable dishes. Try the recipe finder on cookinglight.com for reduced-calorie favourites.
Do not ‘save’ your calories for dinner by eating less during the day. This will result in over eating.
Eat food because you want it, not simply because it’s there and you’re hungry.
Spoil your appetite before going to an event. Going on an empty stomach means you’ll be hungry, which will lead to over eating.
Look at all the food being offered before you choose. Pick dishes that you will really enjoy as opposed to trying everything that is offered. If you do try a variety of dishes, keep an eye on portion sizes.
Use smaller plates. People will eat 20-30% less if they have smaller plates and are served from smaller dishes.
Make a plan of what you are going to eat ahead of time. Do your homework – ask the host(s) what they are planning to serve.
Posted by Mark McGill, RD
Here’s a great recipe that’s easy, delicious and healthy! For those of you who chat with me on a regular basis, I’ve probably suggested that you try steel cut oats with breakfast. Minimally processed and high in fibre (which helps you feel full), steel-cut oats have a chewy texture and are perfect for a cold Ottawa morning. Combine with protein to make them even more satisfying! My protein preference is natural peanut butter (pictured) but you can also use unsalted nuts, pasteurized egg whites or protein powder.
Ingredients (per serving)
40 g uncooked steel cut oats (160 calories)
375 mL water
30 g natural peanut butter (180 calories)
Directions:
- Bring water to a boil in a saucepan.
- Add oats and reduce heat to simmer/low.
- Stir occasionally, cook for 25-30 minutes or until desired consistency is reached.
- Stir in peanut butter or other protein.
- Enjoy!
If time is a barrier for preparing it the morning of, it can be done the night prior. Simply store in the fridge and reheat in the microwave. You can also prepare several days’ worth at once. Then simply add your protein of choice to each individual serving.
Nutritional Information (per serving)
Calories: 340
Protein: 13 g
Carbohydrates: 25 g
Sodium: 0 mg
Fibre: 6 g
are what you should buy if you’re looking to increase your intake.
Why?
1. They are pre-cut so no prep work required (not that vegetable prep takes a lot of time but it’s one less barrier).
2. Lots of variety.
3. Container is large enough that it can’t hide in your crisper where you may forget about it.
4. Increased cost and shorter shelf life should encourage you to eat them up (nobody likes wasting money or food).
So consider picking one of these up the next time you’re at the grocery store as a quick way to add more veggies to your day. If cost is an issue, consider doing it every other week or once a month.
posted by Mark McGill, RD
Posted by Mark McGill, RD
Happy New Year to all!
As a follow-up to my last post, here is a quick and easy way to make your own frozen meal.
The meal: pork loin roast, sweet potato and frozen mixed vegetables.
Steps:
- Place leftovers in a freezer-friendly container (Figure 1) and cover (Figure 2).
- Freeze overnight (Figure 3). Why? Freezing first will prevent the food from being compressed and losing its shape when you vacuum seal it. Now, if you don’t mind “smushed” food, go ahead and seal it unfrozen (I have and don’t mind as it still tastes the same!)
- Place on a plate and vacuum seal (Figure 4).
- Label and place in freezer (Figure 5).
And there you go! You can reheat from frozen in the microwave or oven or thaw it for 1 day in the fridge and reheat it the next! Either way, you have a cheaper and healthier alternative to store-bought frozen meals or take-out the next time you’re in a pinch for what to have for dinner.
(to see images click "Read More")