BMI Blog

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:

1. Bring water to a boil in a saucepan.
2. Add oats and reduce heat to simmer/low.
3. Stir occasionally, cook for 25-30 minutes or until desired consistency is reached. 
4. Stir in peanut butter or other protein.
5. 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

Posted by Mark McGill, RD

The Holiday Season is here and for most that means eating.  From baking, to parties, to family get-togethers there’s no doubt many will consume more calories over the next few weeks than at any other point during the year.

The next few posts will provide thoughtful advice on how to successfully navigate this festive time of year.  

First up: Holiday recipe suggestions. 

I absolutely love the Cooking Light website: http://www.cookinglight.com/  Whether you’re looking for a tasty appetizer or a delectable main, you’ll find what you need here.  And the best part: the recipes are more than reasonable from a calorie standpoint.  Simply click on “food” at the top of the page and then “recipe finder” and you’ve got thousands of recipes at your fingertips complete with the nutritional information per serving.  Not sure what to search for?  I entered “Christmas baking” (pretty generic, right?) and the site returned a slew of options.  

Happy Searching!

Next up: Holiday eating strategies.

posted by Mark McGill, RD

My parents were in town visiting recently so I took the opportunity to show-off my cooking skills with this sumptuous salmon dish (Salmon Cowell, Eat Shrink & Be Merry p. 101).  We all enjoyed the meal (especially my mom who didn’t have to cook!) which took very little time to prepare.  It paired well with wild rice and boiled spinach.

What You’ll Need

Marinade

¼ cup frozen orange juice concentrate – 113 calories

¼ cup hoisin sauce – 132 calories

1 tbsp grated gingerroot – 5 calories

1 tsp grated orange zest – 2 calories

Pinch crushed red pepper flakes (optional) – 1 calorie

4 boneless, skinless salmon fillets (about 5 oz each) – 1168 calories

1 tbsp canola oil (for grill) – 124 calories

Instructions

• Whisk together all marinade ingredients in a small bowl.  Place salmon in a large, heavy-duty, resealable plastic bag.  Add marinade and seal bag.  Turn bag several times to coat salmon with marinade.  Marinate in refrigerator for 30 minutes.
• Preheat grill to medium.  Remove salmon from marinade (keep marinade) and place on a grill rack that has been coated with cooking spray or lightly brushed with oil.  Grill for 3-4 min per side, until done (salmon should be slightly pink in centre).  Do not overcook or it will be dry.  Baste salmon with reserved marinade during last minute of cooking time, if desired.

Makes 4 servings

Nutritional Information (per serving or ¼ of recipe)

Calories - 386

Protein – 32g

Sodium – 329 mg

Carbohydrates – 13g

Fibre – 1g

posted by Mark McGill, RD

There’s nothing scary about this “Flank‘n’Stein” recipe from the “Chorus Loin” section of Eat, Shrink and Be Merry (p.125).  It’s quick to prepare and very flavourful.

What You’ll Need:

Marinade

½ cup light beer (I used Molson 67) (22 calories)

1/3 cup hickory-flavoured BBQ sauce (160 calories)

1 tbsp freshly squeezed lemon juice (3 calories)

2 tsp Mrs. Dash Steak Grilling Blend (0 calories)

1 tsp grated lemon zest (1 calorie)

1 tsp balsamic vinegar (3 calories)

¼ tsp dried rosemary, crushed (1 calorie)

1 ½ lbs flank steak, trimmed of fat (~900 calories)

• Whisk together all marinade ingredients in a medium bowl.  Place flank steak in a large, heavy-duty, resealable plastic bag.  Add marinade and seal bag.  Turn bag several times to coat steak with marinade.  Marinate in fridge for at least 2 hours or as long as 24 hours.
• Preheat grill to high.  Remove steak from bag and transfer marinade to a small saucepan.  Bring sauce to a boil and continue to boil for 1 minute.  Remove from heat.
• Place flank steak on a grill rack that has been coated with non-fat cooking spray.  Grill for about 6 minutes per side, or to desired degree of doneness.  Baste often with reserved marinade during last few minutes of cooking time.
• Let steak rest for 5 minutes before slicing.  To serve, slice steak thinly across the grain using a very sharp knife.

Makes 4 servings.  Pairs well with a sweet potato and spinach.

Nutritional Info (per serving)

Calories: 273

Protein: 46 grams

Carbohydrate: 10 grams

Fibre: 0 grams

Sodium: 379 mg

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.