Zest Nutrition http://www.zestnutrition.ca A Fresh Take on Nutrition Tue, 03 Jul 2018 05:22:12 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.7 Creamy Pasta Salad with Arugula http://www.zestnutrition.ca/creamy-pasta-salad-with-arugula/ http://www.zestnutrition.ca/creamy-pasta-salad-with-arugula/#respond Sun, 01 Jul 2018 01:24:01 +0000 http://www.zestnutrition.ca/?p=5107 With the hot weather we are all about salads. I love summer salads that are full of summers finest ingredients. There is something special about walking out your back door to pick fresh herbs and tomatoes. I prefer hearty salads that are full of vegetables and like to add greens whenever possible. This creamy pasta […]

The post Creamy Pasta Salad with Arugula appeared first on Zest Nutrition.

]]>
With the hot weather we are all about salads. I love summer salads that are full of summers finest ingredients. There is something special about walking out your back door to pick fresh herbs and tomatoes. I prefer hearty salads that are full of vegetables and like to add greens whenever possible. This creamy pasta salad has a bit of everything except the kitchen sink. If your looking for a perfect potluck salad this creamy pasta salad with arugula is a winner.

 

We rarely eat pasta but when we do I like pair it with a salad and/or extra vegetables. I was perusing recipes for an upcoming bbq and found this pasta salad recipe on foodiecrush. I opted to use vegan mayo because we don’t love the taste of mayo and added peppers and cucumber. The original recipe called for bacon and avocado which would make a nice flavour. I contemplated adding olives but I wasn’t sure if I could convince the kids to try the salad. Like most salads you can add any ingredient you wish. If you want to make this a meal you could add chickpeas, tofu, or grilled chicken breast.

Creamy pasta salad with arugula

Save RecipeSave Recipe

Ingredients

  • 2 cups of cooked pasta (your choice)
  • 1 pint of cherrie tomatoes cut in half
  • 1 cucumber sliced in quarters
  • 1 yellow pepper
  • 3 cups of arugula, washed
  • 1/4 cup of chopped flat leaf parsley
  • dressing:
  • 1/4 cup of mayonnaise ( I used a vegan version)
  • 1/4 cup of plain greek yogurt ( I used 2 %)
  • 1 tbsp white wine vinegar
  • 1 tbsp of finely chopped felt leaf parsley
  • 1 tbsp of chopped dill
  • 1 garlic clove, minced
  • salt and pepper to taste.

Instructions

  1. Place all salad ingredients in a large bowl.
  2. Combine all salad dressing ingredients in a medium bowl and whisk together.
  3. Add salad dressing to salad and gently toss salad together
  4. Serve chilled
7.8.1.1
85
http://www.zestnutrition.ca/creamy-pasta-salad-with-arugula/

If your like me and want to avoid cooking during the hot summer months I found a couple of hearty salads I plan on making like this sunny creamy tahini pasta salad from love and lemons or this baby kale salad with cherries, marinated lentils and goat cheese from Sprouted kitchen. Another salad I make regularly during the summer months is this refreshing watermelon and salad.

What is your favourite summer salad?

 

 

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

The post Creamy Pasta Salad with Arugula appeared first on Zest Nutrition.

]]>
http://www.zestnutrition.ca/creamy-pasta-salad-with-arugula/feed/ 0
5 Tips for Berry picking with Kids http://www.zestnutrition.ca/5-tips-for-berry-picking-with-kids/ http://www.zestnutrition.ca/5-tips-for-berry-picking-with-kids/#respond Fri, 15 Jun 2018 05:50:56 +0000 http://www.zestnutrition.ca/?p=5078 You know its summer when local berries hit the supermarkets, farmer’s market and berry picking farms have opened.  Berry picking is always on our summer bucket list. Luckily, here in BC we have a variety of berries available right out our back door throughout the summer months.  Berry picking is a great family activity, especially […]

The post 5 Tips for Berry picking with Kids appeared first on Zest Nutrition.

]]>
You know its summer when local berries hit the supermarkets, farmer’s market and berry picking farms have opened.  Berry picking is always on our summer bucket list. Luckily, here in BC we have a variety of berries available right out our back door throughout the summer months.  Berry picking is a great family activity, especially if you plan ahead.  Let’s take a look at 5 tips for berry picking with kids.

 

Get to the patch early in the morning:

If your kids are like mine they are up early. I always find family activities are successful after a good night sleep and a full belly. The summers get pretty hot and picking berries in the mid afternoon heat is no fun for anyone. Aim to get to the berry patches when they open before the crowds set in.

 

Pack snacks and water:

Like any other family outing I pack snacks. There is nothing working with sampling a few berries here and there but let’s support the local farmers and encourage kids to sample a couple of berries instead of a bucket. I like to pack portable snacks like fresh fruit, vegetables, granola bars and nuts. Don’t forget to keep the kids well hydrated with plenty of water.

Bring sunscreen:

Lather the kids with sunscreen.  We don’t want anyone to look like a red berry at the end of the day.

Teach them the basics:

Taking kids to pick their own berries is a great way for them to understand where their food comes from. It’s also a great opportunity to talk about the benefits of eating and supporting locally grown food. It’s also a great opportunity to teach kids how to pick ripe, fresh berries.

Quit when they are done:

You want your kids to enjoy berry picking. Unfortunately, things don’t go as planned when you have young kids. There is no point in fighting with the kids, know their limits and quit when everyone is still happy. My youngest daughter was finished picking berries after 30 minutes and  we walked away with two buckets of fresh, juicy berries and happy kids.  If you didn’t get to pick all the berries you were hoping for you can always purchase more when leaving the berry picking farm.

Have Fun:

Last but not least have fun! Kids attention spans fade quickly. What seems like a family fun activities may soon seem like a chore. Make it fun by playing games. Encourage them to find the biggest strawberry or the weirdest shape berry.

Happy Picking!

 

 

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

The post 5 Tips for Berry picking with Kids appeared first on Zest Nutrition.

]]>
http://www.zestnutrition.ca/5-tips-for-berry-picking-with-kids/feed/ 0
Vegan Lemon Blueberry Coconut Bars http://www.zestnutrition.ca/vegan-lemon-blueberry-coconut-bars/ http://www.zestnutrition.ca/vegan-lemon-blueberry-coconut-bars/#respond Sun, 27 May 2018 04:25:23 +0000 http://www.zestnutrition.ca/?p=5045 With the end of the school year coming, I am sure many parents are sighing a bit of relief with not having to pack lunches. To be honest, I find coming up with healthy snacks that my girls will eat more challenging than school lunches.  It can be difficult, creatively, to provide snacks that are […]

The post Vegan Lemon Blueberry Coconut Bars appeared first on Zest Nutrition.

]]>
With the end of the school year coming, I am sure many parents are sighing a bit of relief with not having to pack lunches. To be honest, I find coming up with healthy snacks that my girls will eat more challenging than school lunches.  It can be difficult, creatively, to provide snacks that are healthy, nut free, and kid approved. These vegan lemon blueberry coconut bars are healthy, packed with fibre, and kid approved.

These vegan lemon blueberry coconut oat bars are very similar to these vegan strawberry oat bars. The great thing about these bars is you can switch things up with different fruit.  I am in love with lemon and blueberries and decided to make something similar given the success I had with the strawberry oat bars. I toasted the oats  with coconut oil for a couple of minutes which gives the oats a nice nutty flavour, totally worth the extra step. To make this recipe gluten free substitute the wholewheat for for buckwheat flour and gluten free oats instead of regular oats they can be contaminated.

 

Vegan Lemon Blueberry Coconut Bars

Save RecipeSave Recipe

Ingredients

  • 2 cups of blueberries, frozen
  • juice from 1 lemon
  • 2 tbsp chia seed
  • 1 tsp vanilla
  • 2 cups of oats
  • 1 cup of wholewheat flour ( or gluten free flour)
  • 1/2 tsp of baking soda
  • zest from 1 lemon ( 1 tbsp)
  • 1 chia egg
  • 1/2 cup + 1 tbsp coconut oil
  • 1/3 cup of maple syrup
  • 1/4 cup of unsweetened coconut.

Instructions

  1. Preheat the oven to 350 degrees
  2. line a 9x9 baking dish with parchment paper
  3. In a small pot simmer frozen blueberries, once blueberries have boiled down add lemon juice, vanilla, and chia seeds. Allow to cool for 10 minutes.
  4. Toast oats in 1 tbsp of coconut oil for 2-3 minutes.. Keep a close eye on the oats, as they can burn quickly.
  5. Place oats, baking soda, flour in a food processor and pulse to a crumbly texture. Place oat mixture in a medium bowl.
  6. Add coconut oil, maple syrup and lemon zest to bowl. Save 1/4 of mixture for topping.
  7. Add chia egg mixture to bowl and combine.
  8. Place oat mixture in baking dish and press hard with your hand and or bottom of a glass.
  9. Add blueberry mixture .
  10. Add reserved oat mixture to top of the blueberry mixture.
  11. Bake for 30 minutes. Let bars cool
  12. Add coconut to top.
  13. Cut into bars.
  14. .
7.8.1.1
84
http://www.zestnutrition.ca/vegan-lemon-blueberry-coconut-bars/

 

 

 

 

These vegan blueberry lemon oat squares are high in protein and fiber and contain little added sugar. Both protein and fiber play a role in helping satiety, helping your little ones focus in school.  I make these for school lunches; but you could easily use them as a quick healthy breakfast bar to keep you satisfied throughout your morning.

Enjoy

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

The post Vegan Lemon Blueberry Coconut Bars appeared first on Zest Nutrition.

]]>
http://www.zestnutrition.ca/vegan-lemon-blueberry-coconut-bars/feed/ 0
Mango Strawberry Chia Seed Pudding! http://www.zestnutrition.ca/mango-strawberry-chia-seed-pudding/ http://www.zestnutrition.ca/mango-strawberry-chia-seed-pudding/#respond Fri, 11 May 2018 06:04:14 +0000 http://www.zestnutrition.ca/?p=5005 Mother’s day is almost upon us! Have you planned anything special? breakfast, something sweet? If you need some ideas you have to come to the right place.  Your mom is going to love this beautiful, delicious mango strawberry chia seed pudding. Chia pudding is so easy to make, even the little ones can help out. […]

The post Mango Strawberry Chia Seed Pudding! appeared first on Zest Nutrition.

]]>
Mother’s day is almost upon us! Have you planned anything special? breakfast, something sweet? If you need some ideas you have to come to the right place.  Your mom is going to love this beautiful, delicious mango strawberry chia seed pudding. Chia pudding is so easy to make, even the little ones can help out. This mango strawberry chia seed pudding is perfect for breakfast, brunch, and/or dessert. Making mom a meal and/or dessert is a great way to show her how much you love and appreciate everything she does for you.

 

I am truly blessed that my girls love to help out in the kitchen. I am passionate about teaching my girls how to cook plus its a great opportunity to spend some quality time together even if things get a bit messy. This year we decided to enter the hands on cook off cooking contest by Better Together BC. I wanted to keep things simple and exciting at the sametime. The girls love Chia Seed Pudding and I love it because its healthy, easy to make and of course delicious.  I love watching their excitement when its time to eat.

 

 

Serves 2

Mango Strawberry Chia Seed Pudding!

Save RecipeSave Recipe

Ingredients

  • 2 cups of coconut milk
  • 1 tsp vanilla
  • 1 tbsp maple syrup
  • 1/4 cup of chia seed pudding
  • 1/4 cup mango puree
  • 1/4 cup of strawberry puree
  • 1 tbsp toasted coconut flakes

Instructions

  1. In a medium bowl add milk, vanilla, and maple syrup. Stir well.
  2. Add chia seeds and stir well. Place in the fridge for 2-4 hours or overnight
  3. Puree mango with banana in a blender.
  4. Puree strawberry with banana in a blender
  5. Place chia pudding in a cup, top with mango, and strawberry puree. Sprinkle with toasted coconut flakes.

Notes

You can substitute the coconut milk for any milk you like i.e almond, cashew. To make the purees we blended each with 1/2 banana. You can substitute the mango and banana for any fruit you prefer.

7.8.1.1
83
http://www.zestnutrition.ca/mango-strawberry-chia-seed-pudding/

Serves 2

Mango Strawberry Chia Seed Pudding!

Save RecipeSave Recipe

Ingredients

  • 2 cups of coconut milk
  • 1 tsp vanilla
  • 1 tbsp maple syrup
  • 1/4 cup of chia seed pudding
  • 1/4 cup mango puree
  • 1/4 cup of strawberry puree
  • 1 tbsp toasted coconut flakes

Instructions

  1. In a medium bowl add milk, vanilla, and maple syrup. Stir well.
  2. Add chia seeds and stir well. Place in the fridge for 2-4 hours or overnight
  3. Puree mango with banana in a blender.
  4. Puree strawberry with banana in a blender
  5. Place chia pudding in a cup, top with mango, and strawberry puree. Sprinkle with toasted coconut flakes.

Notes

You can substitute the coconut milk for any milk you like i.e almond, cashew. To make the purees we blended each with 1/2 banana. You can substitute the mango and banana for any fruit you prefer.

7.8.1.1
83
http://www.zestnutrition.ca/mango-strawberry-chia-seed-pudding/

Chia pudding reminds me of my mom’s rice pudding but a healthier version. 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.

Happy Mother’s Day!

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

The post Mango Strawberry Chia Seed Pudding! appeared first on Zest Nutrition.

]]>
http://www.zestnutrition.ca/mango-strawberry-chia-seed-pudding/feed/ 0
Mango Avocado Salsa http://www.zestnutrition.ca/mango-avocado-salsa/ http://www.zestnutrition.ca/mango-avocado-salsa/#respond Sat, 05 May 2018 16:21:27 +0000 http://www.zestnutrition.ca/?p=4959 Happy Cinco de Mayo! We have the most easy and delicious mango avocado salsa to celebrate Cinco de Mayo!  We love Mexican food and this mango avocado salsa, D eats it straight from the bowl, it’s that good.  We add it to tacos, fish, chicken, salad, and/or chips, the possibilities are endless.  Whether you are celebrating […]

The post Mango Avocado Salsa appeared first on Zest Nutrition.

]]>
Happy Cinco de Mayo! We have the most easy and delicious mango avocado salsa to celebrate Cinco de Mayo!  We love Mexican food and this mango avocado salsa, D eats it straight from the bowl, it’s that good.  We add it to tacos, fish, chicken, salad, and/or chips, the possibilities are endless.  Whether you are celebrating Cinco de Mayo, taco Tuesday and/or weeknight dinner we suggest you make this super easy and delicious mango and avocado salsa.

The one thing I love about salsa besides its yumminess, is versatility.  Not only can you add salsa to almost any dish but you can almost add any ingredient.  Mr. D does not like onions,  I usually leave them out, but I snuck in some red onion this time.  I opted to leave out the jalepeno peppers but you can add them if you want to little heat or red pepper flakes. This salsa is so easy and quick to make even the kids can help. Trust me its so easy to make you’ll never buy store bought salsa again. Did I mention its delicious.

 

 

 

Mango Avocado Salsa

Save RecipeSave Recipe

Ingredients

  • 1 large mango, peeled and cut into small cubes
  • 1 avocado, smashed
  • 2 cloves of garlic or 1 large
  • 1/2 red pepper, diced
  • 1/4 red onion, diced
  • 1/4 cup of cilantro, chopped
  • juice of 1 lime
  • salt to taste

Instructions

  1. add all ingredients to a medium bowl
7.8.1.1
82
http://www.zestnutrition.ca/mango-avocado-salsa/

 

Happy Cinco de Mayo!

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

The post Mango Avocado Salsa appeared first on Zest Nutrition.

]]>
http://www.zestnutrition.ca/mango-avocado-salsa/feed/ 0