BMI Blog

Here’s an easy and delicious stuffing put together literally with what we had available in our fridge.  Of course, the vegetable ingredient possibilities are endless, depending on what you have on hand.  It works very well with pork tenderloin (what we had – note that you can add apples for great flavour), or poultry.

Ingredients

¼ red pepper (10 calories)

1 slice whole-grain bread (110 calories)

5 mushrooms (25 calories)

2 slices onion (10 calories)

½ stalk celery (1 calorie)

Directions

1. Finely chop vegetables and break bread into small pieces.
2. Mix all ingredients.
3. Add seasoning(s) of your choice (e.g. low-sodium poultry seasoning).
4. Mix.
5. Cut meat down centre.
6. Add stuffing.

Makes 4 servings.

Nutritional Information (per ¼ of recipe)

30 calories

2g protein

4g carbohydrates

1g fibre

33mg sodium

Mark McGill, RD

The average slice of pizza has approximately 100-150 calories from the crust alone along with a serving of unhealthy refined carbohydrates.  One way to lower your calorie and refined carbohydrate intake and increase your vegetable intake is to try the following recipe for cauliflower crust.  Overall, it is easy to prepare, the hardest part being squeezing the excess moisture from the cauliflower after it is cooked in the microwave.  Taste-wise, it is very good and it also holds together nicely.

Ingredients

1 head cauliflower (6 inch diameter) (150 calories)

2 eggs (150 calories)

15g light cheddar cheese (90 calories) (optional)

Directions

1. Rice (finely chop) the cauliflower in a food processor, place in a microwave-safe dish and cook for 8 minutes.
2. Place the cauliflower in a tea towel (can be a messy process) and squeeze as much moisture out as you can.
3. Mix the cauliflower, eggs and cheese and press onto a baking dish (one covered with parchment paper works best).
4. Bake for 15-20 minutes or until lightly golden brown at 450 degrees. 
5. Add toppings of your choice and bake for an additional 10-15 minutes.

Makes 6 servings.

Nutritional Information (per serving including cheese)

65 calories

5 grams protein

5 grams carbohydrates

2.5 grams fibre

88 mg sodium 

Mark McGill, RD

Pork and mushroom couscous

This is a recipe that was literally thrown together with items we had on hand at the time.  While couscous was our grain of choice, you can also use rice, quinoa or barley in its place. 

Ingredients

40g (1 cup) whole wheat couscous (560 calories)

425g mushrooms (94 calories)

95g onions (39 calories)

500g red peppers (130 calories)

200g pork tenderloin (410 calories)

125mL cream of mushroom soup (110 calories)

Directions

1. Cut up vegetables and place in a non-stick frying pan over medium heat.
2. Cut tenderloin into chunks and cook in non-stick frying pan over medium heat until internal temperature reaches 160 degrees Fahrenheit.
3. Combine vegetables and pork into a single pan.
4. Add soup.
5. Let simmer for 20 minutes, stirring occasionally.

Makes 4 servings.

Nutrition Information (per serving)

380 calories

54g carbohydrates

28g protein

8g fibre

255mg sodium

Mark McGill, RD

A few posts ago, I provided a handful of breakfast ideas to help get your day off to a good nutritional start.  Well, I’m back with some healthy lunch bases to help you with your midday meal.  And just like breakfast, the same calorie and protein targets apply (at least ~300 calories and 20g protein for woman and ~400 calories, 20g protein for men).

a) ½ can tuna (rinsed and drained) (60 calories), 0.5 tbsp light mayo (20 calories), vegetables of your choice (examples: radish, celery, onion, peppers).  Add to grain of your choice (100-200 calories).
b) 1 cup fresh spinach (5 calories), ½ can salmon (rinsed and drained) (170 calories), vegetables of your choice (e.g. tomatoes, onion, carrots) (25-50 calories).
c) 250mL low sodium vegetable soup (90 calories) + 1 cup frozen mixed vegetables (80 calories) + 1/3 cup lentils (75 calories).  Can be paired with sandwich of your choice (200-400 calories).
d) Whole-grain tortilla (180 calories), 0.5oz cheese (60 calories).  Can add fruit or vegetables (25-100 calories).
e) 2 hardboiled eggs (150 calories), vegetables of your choice (25-50 calories).  Add to grain (100-200 calories) or salad blend of your choice (25-50 calories).

Mark McGill, RD

It’s been a little while since I’ve posted a recipe (thank you to those who gently reminded me), so here’s a classic, warm, winter meal: Shepherd’s pie.  There is one twist – the use of sweet potato instead of white potato.  Of course, if you do not like sweet potatoes or only have white on hand, you can always use that variety instead.  This recipe is simple, healthy, filling and balanced as it contains “meat, potato and veg”.

Ingredients

678g sweet potato (515 calories)

125mL cream of mushroom soup (110 calories)

840g extra lean ground beef (1512 calories)

162g mushrooms (36 calories)

128g onions (54 calories)

1 cup frozen mixed vegetables (75 calories)

Directions

1. Wash and peel sweet potatoes.  Place in pot of water and bring to a boil.
2. Brown ground beef in non-stick frying pan.
3. Cut vegetables and cook on low-medium heat in non-stick frying pan.
4. When ground beef is cooked, add vegetables, stir and then simmer for five minutes.
5. Whip potatoes.
6. Add meat/vegetable mixture to baking dish.
7. Spread mashed potatoes overtop meat/vegetable mixture.
8. Bake in oven for 10 minutes at 375 degrees.  Optional: Can broil for last five minutes to create a crispy crust on the potatoes.

Makes six servings.

Nutritional Information (per serving)

384 calories

31g protein

4g fibre

24g carbohydrates

274mg sodium

Mark McGill, RD

I’m often asked “what makes a good breakfast?”  It’s a question I love because it’s one of my favourite meals and also one of the most important.  Having the right types of foods and the proper amount of calories at breakfast will influence your eating throughout the day.  Many times, when clients speak of being hungry in the late afternoon or early evening, it’s due to an inadequate breakfast.

Rather than suggesting entire meals, (after all, I have no idea what your food preferences are) here are a few “breakfast bases” to use as a starting point.

a) 2 eggs (160 calories, 13g protein) + 1 ounce of cheese (120, 7).

b) 40 grams (one serving) steel cut oats (150, 5) + 1 ounce nuts (any kind) (175, 6)

c) 55g (1 cup) Kashi Go Lean (200, 13) + 175g Greek yogurt (110, 18)

d) 1 scoop protein powder (130, 30) + 2 x 100g sugar-free, fat-free yogurts (70, 8) (smoothie base)

Whatever you chose, aim for at least ~300 calories and 20g protein (woman) and ~400 calories, 20g protein (men) at breakfast.

Mark McGill, RD