Zest Nutrition http://www.zestnutrition.ca A Fresh Take on Nutrition Tue, 15 Jan 2019 02:57:24 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.9 Roasted beet and citrus orange salad http://www.zestnutrition.ca/roasted-beet-and-citrus-orange-salad/ http://www.zestnutrition.ca/roasted-beet-and-citrus-orange-salad/#respond Mon, 14 Jan 2019 05:57:33 +0000 http://www.zestnutrition.ca/?p=5362 Happy New Year Friends!  Congrats you made it through the second week of January.  Have you hit the reset button on your health? If your resolution is to eat healthier than this salad is for you. Because after all those cookies in December who doesn’t need a fresh new salad recipe. This salad is vibrant, […]

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Happy New Year Friends!  Congrats you made it through the second week of January.  Have you hit the reset button on your health? If your resolution is to eat healthier than this salad is for you. Because after all those cookies in December who doesn’t need a fresh new salad recipe. This salad is vibrant, simple, full of flavour and healthy.  We love roasted beets and with it being orange season I thought I would combine the two for this delicious roasted beet and orange salad.

We eat a lot of roasted beets, this roasted beet and carrot salad makes a regular appearance during the fall and winter months. They take a little while to roast but are worth the time. Besides being full of antioxidants, beets are a source of fibre, folate, vitamins and minerals. Anthocyanins, the pigment that is responsible for giving beets vibrant color, is full of antioxidants. In addition to anti-inflammatory and cancer fighting properties beets contain betaine which have anit-aging properties and aid in the liver detoxification process. Beets are extremely versatile, you can add them to smoothies, pancakes, hummus, and veggie burgers.

 

 

Not only do I love salads because they are healthy, but I also love how versatile they are. I added dill to this recipe because I wanted to use up the dill before it went bad but you could easily swap it for parsley. If you are looking to make this a salad a stand alone meal I would add quinoa or another grain like farro as well as a protein such as a salmon fillet or grilled tofu. Let me know if you have any other suggestions for this great salad.

Roasted beet and citrus orange salad

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Ingredients

  • 3 cups of spinach, washed
  • 6 beets roasted
  • 3 cara cara oranges
  • 1/4 cup of walnuts, roasted
  • 1 handful of dill, chopped
  • 1/4 cup of feta, crumbled
  • Dressing
  • 1/4 cup of olive oil
  • 2 tbsp white wine vinegar
  • 1 tbsp honey
  • 1 tsp dijon mustard
  • salt and pepper

Instructions

  1. Preheat oven to 400 degrees.
  2. Roast beets in tin foil for 45-50 minutes.
  3. In a large bowl gather spinach, oranges, walnuts and dill.
  4. Whisk salad ingredients together, and set aside.
  5. Once beets have cooled, chopped them in quarters and add to salad.
  6. Toss salad with dressing.
  7. crumble feta cheese on top.
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Enjoy!

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5 Tips to a Healthy & Guilt Free Holiday Season http://www.zestnutrition.ca/a-tips-to-a-healthy-guilt-free-holiday-season/ http://www.zestnutrition.ca/a-tips-to-a-healthy-guilt-free-holiday-season/#respond Wed, 19 Dec 2018 06:12:24 +0000 http://www.zestnutrition.ca/?p=5336 The holiday season is in full swing. I am sure many of you have been enjoying a few parties, family dinners, and social events already, I know I have.  My favourite part of the holidays is listening to Christmas music, baking, spending time with family and of course enjoying good food. Over the next two […]

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The holiday season is in full swing. I am sure many of you have been enjoying a few parties, family dinners, and social events already, I know I have.  My favourite part of the holidays is listening to Christmas music, baking, spending time with family and of course enjoying good food. Over the next two weeks, I know we will be spending alot of time enjoying good food and company. Let’s take a look at 5 tips to a healthy and guilt free holiday season.

Be Choosy:

When it comes to indulging I have learned to only eat something that I truly enjoy. Eat slowly and enjoy every bite. I am sure many of you have heard about mindfullness.  Instead of eating something just becuase its there try to pass on foods that are not your favourite and go for a fresh piece of fruit. If your looking for tips on how to teach kids mindfullness and moderation during the holidays check out pediatric dietitian, Sarah Remmers 5 tips.

Veg out:

Fill your plate with vegetables and fruit first. By the time you are ready for those tempting sweets you will hopefully be full and won’t be tempted to overeat sweets. Offer to bring a salad to a potluck, I have been making this salad and  these dark chocolate mandarin oranges with hemp hearts are a healtheir sweet treat.  Another tip is to have extra vegetables at lunch or have small snack such as hummus and veggies before you leave.

 

 

How does it make you feel?

Try to ask yourself how you’ll feel if you eat a certain food. I know if I over indulge in sweet foods  I will feel sluggish and moody, trust me you don’t want to see my grumpy side. When I am at a party I try to chose foods that I enjoy and know my body will tolerate, trust me when I say no one wants to be around me the next day and I don’t want to be that person either. Being in tune with your body and knowing how it responds to certain foods will help you make better choices.

Move it:

Continue your regular exercise regime during the holidays. Even if all you can do is get in a fifteen minute run or walk its better than eating and you’ll feel better about yourself. Exercise makes us feel good by releasing endorphins. Fun family winter exercise activities include downhill skiing, cross country skiing, snowshoeing, skating, a nice brisk run and/or a little sledding.

 

Let it Go!

So you over indulged. That’s totally ok. Tomorrow is a new day and 2019 is right around the corner. Come Januray 1 there will be a ton of motivation all over social media to help you get back on track.

Food is a huge part of the holiday season. Embrace the holiday season and enjoy. Never feel guilty about a little indulgence, ever , especially if you follow health tips 1-4. A little indulgence here and there over the holidays is not going to harm you. Enjoy it, wake up the next morning, eat a healthy breakfast and get moving.

There you go, 5 simple and practical health tips to help you survive the holidays. Now go drink that eggnog and almond bark.

 

Happy Holidays Friends!

 

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The power of a healthy lifestyle this Movember http://www.zestnutrition.ca/nutrition-prostate-health/ http://www.zestnutrition.ca/nutrition-prostate-health/#respond Thu, 22 Nov 2018 05:41:43 +0000 http://www.zestnutrition.ca/?p=4587 I don’t know if you noticed, but its getting a little hairy this month. November 1 marks the beginning of a campaign called Movember,  a month dedicated to bring awareness to men’s health including prostate cancer, testiticular cancer, and mental health.  The most common cause of cancer in Canadian men is prostate cancer, 1 in 7 men […]

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I don’t know if you noticed, but its getting a little hairy this month. November 1 marks the beginning of a campaign called Movember,  a month dedicated to bring awareness to men’s health including prostate cancer, testiticular cancer, and mental health.  The most common cause of cancer in Canadian men is prostate cancer, 1 in 7 men will develop prostate cancer. Good news is prostate cancer is treatable and in many cases curable. Eating a healthy diet that is naturally low in fat and high in fibre is associated with better outcomes.  Let’s take a look at how a healthy lifestyle may affect prostate cancer.

 

Choose Plant based more often:

There is a movement to eat more plant based. For good reason. A plant based diet is high in fibre, low in saturated fats. Furthermore, many plant based foods contain antioxidants which play a role in reducing chronic diseases such as cancer.  A plant based diet includes a variety of vegetables, fruit, nuts and seeds, legumes, lentils, and whole grains.  An easy rule to remember is to eat like the rainbow such as oranges, spinach, broccoli, kiwi, peppers, and strawberries. Try packing a container of raw vegetables and hummus for lunch, fill your plate with half vegetables, or add some spinach to your smoothie.

 

 

Do not fear Soy!

Soy is an excellent plant based protein. Soy can be used as a meat and/or dairy substitute. Soy contains anti-cancer fighting properties to help protect against prostate cancer. Choose soybeans, tofu or soy milk.

A Tomato a Day Keeps the Doctor away:

Ok, I can”t promise this but tomatoes are high in lycopene. Lycopene is a powerful antioxidant found in cooked tomaotes, watermelon, and pink grapefruit.  Research suggests a diet rich in lycopene may reduce prostate-specific antigen (PSA) levels and/or slow the rate of progression of prostate cancer. Health professionals recommend a diet high in lycopene from a variety of cooked tomatoes such as tomato sauce, tomato soup, juice and or watermelon. Talk to your health care professional about lycopene supplements prior to taking them.

 

Choose Healthier Fats

Research suggests choosing healthier fats such as olive oil, avocado, flax seeds, fatty fish and nuts and flaxseeds over saturated fats offers protection. Not only are healthy fats high in fibre, vitamins, and minerals, many of them are a good source of omega 3 fatty acids to help fight inflammation.

Obtain a healthy body weight:

Like other chronic health conditions, obtaining a healthy body weight can reduce your risk of prostate cancer. A healthy body weight is a body mass index between 18.9 -24.9. A body mass index greater than 25 is associated with chronic diseases such as prostate cancer. For example, a male at 5 foot 10 a healthy body weight of 130 lbs- 175 lbs. This range of weight allows for differences in bone structure and genetics.  In addition, a waist circumference greater than 40 inches or 102 centimetres increases men’s risk of prostate cancer.

 

Start Moving

Regular physical activity has many benefits to our health. Not only does it help one achieve and maintain a healthy body weight, improve bone health, decrease your risk of chronic diseases and improve ones self being. For more individualized physical activity based our your current health and goals contact the physical activity line for free personalized plan developed by trained exercise professional.

Should you take a supplement:

There has been research on vitamins and minerals and their potential benefit in decreasing PSA in men with prostate cancer. Most research studies are done in combination of other nutrients from both food and supplements which makes it difficult to assess their efficacy.

Aim  to get most of your nutrients from your diet. Nothing can replace a healthy diet that is rich plants, nuts and seeds, legumes, lentils and healthy fats. However, we don’t always eat perfectly and some people like to have reassurance.  Before taking any supplement I recommend that you talk to your health care professional first.

Prostate cancer  affects so many lives.  Research suggests diet may play a beneficial role in reducing prostate cancer.While we cannot modify our genetic makeup we can change the way we eat and focus on a healthy lifestyle.Before making an major dietary changes we recommend you consult with your health care professional.

 

Show your support and grow your MO, eat real foods, and help change the face in men’s health.

Resources:

http://www.bccancer.bc.ca/nutrition-site/

https://www.healthlinkbc.ca

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Kale, golden beet and Apple Fall Harvest Salad http://www.zestnutrition.ca/kale-and-apple-fall-harvest-salad/ http://www.zestnutrition.ca/kale-and-apple-fall-harvest-salad/#respond Sun, 28 Oct 2018 05:11:11 +0000 http://www.zestnutrition.ca/?p=5252 We eat a lot of salads. I try to make a big salad every week. Gone are the days when all salads consisted of was boring iceberg lettuce with 100o island dressing (no ofence if thats what you like). When it comes to making salads I always go for something that is hearty, seasonal and […]

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We eat a lot of salads. I try to make a big salad every week. Gone are the days when all salads consisted of was boring iceberg lettuce with 100o island dressing (no ofence if thats what you like). When it comes to making salads I always go for something that is hearty, seasonal and nutrient dense. This kale, golden beet, and apple fall harvest salad checks off all the boxes and makes a perfect salad.

On Sundays, I set a couple hours aside for meal prep. If I want my family to eat healthy throughout the week I need to plan for success, which meals a little planning, something Mr D would say I am obsessed with. I usually make a soup, baked oats, a baked item for the kids lunch and a hearty salad like this roasted beet, quinoa and carrot salad. We love beets. Not only are they super healthy but their sweet taste is a big bonus with my girls. For this kale salad, I opted to try a new salad and combine the flavours of fall with gala apples and golden beets.

Kale, golden beet and Apple Fall Harvest Salad

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Ingredients

  • 4 cups of finely chopped kale
  • 6 roasted golden beets
  • 2 apples, chopped ( I used gala)
  • 1 cup of quinoa, cooked
  • 1/2 cup of pumpkin seeds, roasted
  • 1/2 cup of chopped flat leaf parsley
  • 1/2 cup of crumbled feta cheese
  • Dressing:
  • 4 tbsp olive oil
  • 2 tbsp white wine vinegar
  • 1 tbsp dijion mustard
  • 2 tsp honey
  • 1 garlic crushed
  • salt and pepper to taste

Instructions

  1. Combine all salad dressing ingredients in a jar and mix well.
  2. Massage kale with salad dressing until shiny and well dressed.
  3. Add the rest of the vegetables and quinoa to kale.
  4. Toss with salad dressing.
  5. Add pumpkin seeds and crumbled feta cheese.
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It’s been a while since I posted a kale salad. Let’s just say they are not a family favorite, someone usually gives me the dreaded look. I have to admit I wasn’t a kale fan in my younger days. The trick to kale is to remove it from the stems, chop it finely and massage it with the dressing or olive oil. The longer it sits the better it tastes.  Unlike other green salads, kale can be made ahead of time and does not wilt. Another reason to love kale salads.

 

Kale is nutrient dense, low in calories, and rich in fat soluble vitamins A, C and K. Kale is an excellent source of phytochemical’s lutein and zeaxanthin which play an important role in eye health. Like other green leafy vegetables, kale has been linked to lower levels of cancer, heart disease, and osteoporosis.

This amazing kale, golden beet and apple fall harvest salad dressed with a tangy homemade dressing is nutrient dense and tastes amazing.

Do you like kale? Please share your favorite recipes!

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Roasted butternut squash and apple soup (vegan) http://www.zestnutrition.ca/roasted-butternut-squash-and-apple-soup-vegan/ http://www.zestnutrition.ca/roasted-butternut-squash-and-apple-soup-vegan/#respond Mon, 08 Oct 2018 05:15:44 +0000 http://www.zestnutrition.ca/?p=5237 Fall is officially here! Time to pull out the sweaters and enjoy delicious comfort foods like soup.  I love soup season. My favorite soup is butternut squash soup. This roasted butternut squash and apple soup is delicious, healthy and easy to make. Soup is a great way to increase your vegetable intake. This soup is […]

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Fall is officially here! Time to pull out the sweaters and enjoy delicious comfort foods like soup.  I love soup season. My favorite soup is butternut squash soup. This roasted butternut squash and apple soup is delicious, healthy and easy to make.

Soup is a great way to increase your vegetable intake. This soup is perfect from this dietitian’s point of view.  Butternut squash is packed with beta carotene, a powerful antioxidant which plays a protective role against certain cancers and heart disease. Furthermore, beta carotene is a precursor to vitamin A, which plays a role in immunity and night vision. Squash is also a good source of fibre, folate, vitamin C and potassium.

Roasted butternut squash and apple soup (vegan)

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Ingredients

  • 1 medium butternut squash
  • 2 tbsp olive oil, separate
  • 1/2 onion, chopped
  • 2 garlic cloves
  • 2 stalks of celery, chopped
  • 2 carrots, chopped
  • 1 granny smith apple, chopped
  • 1 honey crisp apple, chopped
  • 1 tsp cinnamon
  • 960 Ml vegetable stock
  • 1 tbsp maple syrup

Instructions

  1. Preheat oven to 400 degrees
  2. Slice squash in half and drizzle olive oil and place on baking sheet face down
  3. Roast squash for 20-30minutes until softened
  4. In a large pot, add olive oil and onion. Sauté until translucent. Add garlic and celery stir frequently to avoid burning garlic.
  5. Add Carrots and apples. Continue to saute until soft. Add cinnamon.
  6. Remove butternut squash from oven and peel from the flesh.
  7. Add squash to pot.
  8. Add vegetable stock and simmer for 20 minutes.
  9. Add maple syrup and simmer for another 5 minutes.
  10. Add soup to blender and blend on high speed to desired consistency.
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I roasted the squash and added carrots, granny smith apples, and spices. Pretty simple ingredients blended until silky smooth to impress your guests. I brought this soup to brunch and it was a hit. Other squash recipes we are loving is this butternut squash mac and cheese. 

 

Enjoy!

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