Zest Nutrition http://www.zestnutrition.ca A Fresh Take on Nutrition Sun, 28 Oct 2018 05:11:11 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.8 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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Nut Free Granola Bars http://www.zestnutrition.ca/nut-free-granola-bars/ http://www.zestnutrition.ca/nut-free-granola-bars/#respond Thu, 20 Sep 2018 06:15:18 +0000 http://www.zestnutrition.ca/?p=5225 Like most parents, I struggle with finding healthy snacks that are nut free, healthy, and kid approved. These granola bars check off every box and my girls loved them, phew. These nut free bars are easy to make, delicious, healthy, and most importantly kid approved. These  nut free granola bars are full of healthy ingredients […]

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Like most parents, I struggle with finding healthy snacks that are nut free, healthy, and kid approved. These granola bars check off every box and my girls loved them, phew. These nut free bars are easy to make, delicious, healthy, and most importantly kid approved.

These  nut free granola bars are full of healthy ingredients like oats, sesame butter, unsweetened coconut, raisins, hemp hearts, and dark chocolate.  You can easily substitute any nut butter for the sesame seed butter if you like. The great thing about granola bars is you can use a variety of ingredients to suit your taste buds. While homemade granola bars are healthier, creating the right texture can be difficult. Most fall apart easily, leaving little crumbs everywhere.  To create a chewy texture I used rice syrup and maple syrup and baked them in the oven.  Like most girls, (me included) my girls love chocolate and could eat it for breakfast, lunch and dinner if I let them.  I added dark chocolate chips. Totally optional, but if you ask the girls they would agree it’s a must.

Nut Free Granola Bars

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Ingredients

  • 2 cups of large flake oats
  • 1/2 cup of unsweetened coconut flakes.
  • 1/2 cup of pumpkin seeds
  • 1/2 cup of raisins
  • 1/2 cup of hemp hearts
  • 1 tsp cinnamon
  • 1 tbsp coconut oil
  • 1/2 cup sunflower butter
  • 2/3 cup of rice syrup
  • 1 tbsp maple syrup
  • 1 tsp vanilla
  • 1/4 cup dark chocolate chips

Instructions

  1. preheat oven to 350 degrees
  2. line 9x9 baking pan with parchment paper, I like to leave some hanging over.
  3. On a baking pan combine oats and coconut flakes and bake for 5-7 minutes until lightly brown. Check frequently.
  4. In a large bowl combine, seeds, raisins, hemp hearts, cinnamon.
  5. Add oats and coconut flakes.
  6. In a medium pot, combine oil, sunflower butter, rice syrup, maple syrup, and vanilla. Bring to a boil, stir frequently.
  7. Add liquid ingredients to dry and combine.
  8. Place in pan and press firmly with the bottom of hands or use bottom of glass.
  9. Add chocolate chips and lightly press into bars.
  10. Bake for 20 - 30 minutes.
  11. Allow bars to cool completely before cutting into bars.
  12. Store in refrigerator.
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When it comes to school lunches I am always trying healthy nut free snacks. Miss E loves granola bars and could have them everyday in her lunch and we often make these chewy nut free granola bars.  while Miss Q prefers a variety of snacks like banana bread. I recently, made these lunch box cookies by fraiche nutrition and both girls loved them.

 

Enjoy!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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5 tips for healthy eco-friendly school lunches ! http://www.zestnutrition.ca/5-tips-for-an-eco-friendly-school-lunch/ http://www.zestnutrition.ca/5-tips-for-an-eco-friendly-school-lunch/#respond Mon, 03 Sep 2018 05:08:45 +0000 http://www.zestnutrition.ca/?p=5200 I can’t believe we are in the last weekend of summer! Yikes! Like many parents we have been running around getting things organized for the upcoming school year. There is a lot of attention on how to make healthy school lunches, for good reason, we want our kiddies to be healthy so they can learn. […]

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I can’t believe we are in the last weekend of summer! Yikes! Like many parents we have been running around getting things organized for the upcoming school year. There is a lot of attention on how to make healthy school lunches, for good reason, we want our kiddies to be healthy so they can learn. Let’s face it things are about to get pretty busy in a week or so and the convenience of those prepackaged granola bars, cheese strings, and yogurts seem pretty enticing.  The unfortuante thing is many of the wrappers used for these covienent foods are not too environmentally friendly. Small changes can have a huge impact on our environment. Let’s take a look at 5 tips for healthy eco-friendly school lunches.

Limit your use of single use plastic:

Last year Miss E’s class took a pledge to eliminate plastic for a whole month. Miss E was very determined to reduce plastic and would often come home with tips on how to be more eco friendly, I was so proud of her class. There are so many options today. We love using these   reusable stasher bags, not only can they be used multiple times but they are easy to open and wash. Another option is bees wax food storage wrap.

 

Use reusable lunch bags:

Instead of plastic bags we opt for reusable lunch bags and wash them at the end of week. The girls love picking out their own design at the beginning of the school year.

 

Pack a water bottle :

Say no to plastic single use drink containers. Instead, send your kid to school with a reusable water bottle. It’s healthier for both your child and environment.  If your having a hard time getting your kids to accept water let them pick out their kid friendly water bottle.

Choose homemade more often:

This may seem like a lot of work in the beginning. Let’s take a look at why home made is better.  Most prepackaged foods are high in sugar, artificial ingredients, expensive, and packaged in single use plastic which lands in our landfill and takes hundreds of years to break down. Set aside a day to meal plan and make homemade granola bars, banana bread, and or muffins. Assign the baking to older kids if you have them. Once you get in the habit you will never look back, promise.

Try Bento style lunch boxes:

What kid does not love options? We started using bento style lunches last year and they have been a huge hit with the girls. I love them because I don’t have a million containers to wash or use any one time and dispose of.

Together, if we all make small changes we can have a huge impact on the environment. Teach your kids how to be more eco-friendly and get them involved.  What tips do you have for more eco-friendly lunches?  Please share, we would love to hear them!

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5 Minute Strawberry Chia Seed Jam http://www.zestnutrition.ca/5-minute-strawberry-chia-seed-jam/ http://www.zestnutrition.ca/5-minute-strawberry-chia-seed-jam/#respond Sat, 18 Aug 2018 05:55:17 +0000 http://www.zestnutrition.ca/?p=5181 Ahhh.. mother nature you have been good to us this summer. We have been experiencing an over abundance of strawberries from our garden boxes.  It seems like every time I go to the garden I have another bowl. I don’t want to waste and with the hot weather turning the oven on wasn’t an option. […]

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Ahhh.. mother nature you have been good to us this summer. We have been experiencing an over abundance of strawberries from our garden boxes.  It seems like every time I go to the garden I have another bowl. I don’t want to waste and with the hot weather turning the oven on wasn’t an option. The girls and I decided to make this 5 minute strawberry chia seed jam. Chia seed jam is super easy to make, naturally sweetened and soooo good.

I remember my mom making sugar laden strawberry jam, I loved it with everything from toast to yogurt. The dietitian side of me is always looking for a healthier option when it comes to  occasional food and this was on my radar for a while. Also, it is a great activity to get the girls in the kitchen and believe me they had a fantastic time.  I am not sure what they like better mashing the strawberries or testing the jam. Chia seeds are no stranger on this blog. My oldest loves chia seed pudding.

Chia seeds might be little but are packed with nutritional benefits. Did you know these little seeds are the only food to have a medical patent for blood glucose control. Chia seeds are high in fibre, protein, and anti inflammatory omega-3 fatty acids. Chia seeds can be used in cereals, smoothies, yogurts, puddings, and as an egg substitute. Who ever knew a little seed could deliver such a major nutrition punch.

This 5 minute strawberry chia seed jam can be used on toast, sandwiches, yogurt and /or ice cream, really the sky is the limit. Have you ever made chia seed jam?

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