BMI Blog

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

A few posts back I suggested soya nuts as an alternative to the more commonly consumed almonds, peanuts and cashews.  Today, I would like to introduce another member of the soy family – edamame.  Often served as an appetizer, these little beauties make a quick and tasty snack and are also a convenient way to boost the protein and fibre content of your meal.  Buy them shelled or pop them right from the pod! 

Per ½ cup serving:

Calories: 188

Protein: 17 g

Sodium: 19 mg

Fibre: 5.5 g

posted by Mark McGill, RD

I learned of this quick, easy and nutritious alternative to potato chips via Twitter.  Very easy to prepare with a wonderful crunch.  They're an easy way to increase your vegetables!

Baked Kale Chips

Ingredients:

1 bunch kale – calories will vary, depending on size

1 tablespoon olive oil – 120 calories

1 teaspoon No Salt or sodium-free seasoning

Makes 2 servings

Per serving:

Calories: 80

Protein: 1.5 grams

Carbohydrate: 4 grams

Fibre: 1 gram

Sodium: 25 mg

Directions:

Thoroughly wash kale, dry using salad-spinner.  It is important that the kale is as dry as possible otherwise you will end up steaming it instead of baking it. 

Break leaves into bite-sized pieces.

Brush with olive oil and sprinkle with salt/seasoning

Place on baking rack or pan.

Cook at 375 degrees for 10-20 min or until edges are slightly browned.  If pan used, turn halfway through cooking.

Note: No Salt is not recommended for people with renal (kidney) disease.  Substitute with Mrs. Dash or other sodium-free seasoning.

posted by Mark McGill, RD

Here’s a quick, delicious and filling breakfast idea from one of our patients. 

Ingredients

1/2 cup low fat cottage cheese – 100 calories

1/2 cup low fat yogurt – 113 calories (will depend on type used – I used Danone Creamy Vanilla)
1 ounce steel cut oats – uncooked – 105 calories
1 tsp vanilla - 12 calories
sprinkle of cinnamon – 6 calories

Makes 1 serving

• Mix together in a bowl and place in fridge overnight to soften the oats.

Calories: 336

Protein: 24 grams

Carbohydrate: 49 grams

Fibre: 6.2 grams

Sodium: 341 milligrams

posted by Mark McGill, RD

At one point, my good friend and I would have dinner on a weekly basis.  We would rotate who would make it and at whose home.  We stopped for awhile but I thought since I’m working my way through Eat, Shrink & be Merry we should start our weekly ritual once again.  I let her pick the dish and she chose Chicken Pandemoniyum (page 92).

What you’ll need:

3 large boneless chicken breasts (851 calories)

2 tsp olive oil (80 calories)

3 cups sliced mushrooms (46 calories)

¾ cup chopped onions (50 calories)

1 tsp minced garlic (4 calories)

6 oz long grain rice (221)

1 ¼ cups reduced sodium chicken broth (21 calories)

½ cup dry white wine (98 calories)

½ cup freshly grated parmesan cheese (216 calories)

 Directions

• Cut chicken breasts into large chunks (about 6 pieces per breast).  Heat oil in a 10-inch, non-stick skillet with a tight-fitting lid.  Add chicken pieces and cook over medium-high heat for about 4 minutes, stirring often, until chicken is light browned all over.  Remove chicken from skillet and set aside.
• Add mushrooms, onions, and garlic to the same skillet.  Cook and stir until vegetables begin to soften, about 3 minutes.  If vegetables start to sick, add a little water or broth.

Add rice.  Mix well and cook for 30 seconds.  Stir in broth and wine.  Return chicken to skillet.  Bring mixture to boil.  Reduce heat to medium-low, cover, and simmer for about 20 minutes, until rice is tender and liquid is absorbed.  Remove from heat. Let stand, covered, for 10 minutes.  Stir in parmesan cheese and serve immediately.

Makes 4 servings

Notes:

• To save time, buy an 8 ounce package of pre-sliced mushrooms
• For a fancier dish, use a blend of sliced wild mushrooms, such as Portobello, shiitake, and cremini

 This dish was very simple to prepare and had a very nice flavour.  It tasted just as good the next day as lunch leftovers.

Nutritional Information (per serving or ¼ of recipe)

Calories: 397

Protein: 49 g

Carbohydrate: 18 g

Fibre: 4.5 g

Sodium: 464 mg

posted by Mark McGill, RD

I was feeling a little homesick this past weekend so I thought I would try the following recipe.  Tuna melts are something that my mom would make fairly often for my brother and me when we were younger. (not suitable for people trying to follow a low sodium diet)

Here’s what you’ll need:

2 cans (6 oz each) water-packed tuna, drained – 280 calories

1 cup broccoli slaw – 25 calories

¼ cup light ranch or light creamy cucumber and dill salad dressing – 145 calories

¼ cup minced red onions – 12 calories

2 tbsp light mayo – 80 calories

1 tbsp freshly squeezed lemon juice – 3 calories

¼ tsp each salt and freshly-ground black pepper – 1 calorie

½ tsp granulated sugar – 8 calories

4 slices whole-grain bread – 440 calories

1 large tomato, thinly sliced – 33 calories

4 slices light cheddar cheese (3/4 oz each) – 250 calories 

• Preheat broiler.  In a medium bowl, combine tuna, broccoli slaw, dressing, onions, mayo, lemon juice, sugar, salt, and pepper.  Mix well.

• Place toasted bread on a baking sheet.  Distribute tuna mixture evenly over bread.  Top with tomato slices.  Place under broiler about 6 inches from heat source, for 2 minutes, or until tuna is warmed.  Remove from oven and top each open-faced sandwich with cheese slice.  Return to oven and broil for 1 minute, until cheese is melted.  Serve hot.

• Makes 4 servings.

 Notes:

Broccoli slaw can be found where you find regular coleslaw mix in the bagged salad/produce section of the grocery store.  Feel free to use any type of cheese to top this melt. 

Right of the bat, these are not as good as my moms (did you expect me to say anything different?).  But, they are quite tasty and the broccoli slaw adds a nice crunch.  They are also quick and easy to prepare.

Nutritional Information per serving (with each serving including one slice of bread and one quarter of the tuna melt topping)

Calories:  319

Protein: 27 g

Total fat: 11 g

Saturated fat: 4 g

Carbohydrate: 26 g

Fibre: 4 g

Cholesterol: 55 mg

Sodium: 700 mg

Source: Eat, Shrink and Be Merry