Zest Nutrition http://www.zestnutrition.ca A Fresh Take on Nutrition Tue, 15 May 2018 04:55:14 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.5 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. […]

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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!

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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.

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Serves 2

Mango Strawberry Chia Seed Pudding!

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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.

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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!

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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 […]

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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

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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
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Happy Cinco de Mayo!

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Gluten Free Lemon Vanilla Cupcakes (Vegan) http://www.zestnutrition.ca/gluten-free-lemon-vanilla-cupcakes/ http://www.zestnutrition.ca/gluten-free-lemon-vanilla-cupcakes/#respond Tue, 24 Apr 2018 05:07:16 +0000 http://www.zestnutrition.ca/?p=4909 Delicious vegan gluten free lemon vanilla cupcakes that are moist and easy to make.  Sounds like a dream come true right? If you are looking for a special treat to impress your guests these delicous vegan gluten free lemon vanilla cupcakes will do the trick.       D and I hosted Easter dinner for […]

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Delicious vegan gluten free lemon vanilla cupcakes that are moist and easy to make.  Sounds like a dream come true right? If you are looking for a special treat to impress your guests these delicous vegan gluten free lemon vanilla cupcakes will do the trick.

 

 

 

D and I hosted Easter dinner for some close friends and family. I was in charge of the salad and dessert. To make things easier I chose a dessert for everyone to enjoy.

One of our good friends has Celiac disease so the dessert had to be gluten free but still appealing to the kiddies. There is just something special about cupcakes.  Celiac disease is an autoimmune disease that affects about 1 percent of the population. People who consume gluten, even the tiniest crumb, set off an immune response on the small intestine. The attack damages villi on the small intestine leading to malabsorption.  Gluten is a protein found in wheat, barley, and rye. Celiac disease causes a variety of gastrointestinal symptoms such as gas, bloating, diarrhea, abdominal distention, as well as many non gastrointestinal symptoms such as fatigue and irritability. The only treatment for Celiac disease is a strict gluten free diet for life.

 

I adapted this vanilla cake recipe from minimalist baker. I decided to add my own little touch by adding lemon zest and lemon juice. I love anything lemon and it turned out to be the perfect touch for Easter dinner.   I still can’t believe how easy it was to make and decorate these cupcakes. I added a chocolate shaving and raspberries to the adult cupcakes and for the kiddies I added chocolate mini eggs. They were a treat enjoyed by all.

 

Vegan Gluten Free Lemon Vanilla Cupcakes

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Ingredients

  • 1 1/2 cups of coconut milk
  • 1 1/2 tsp of lemon
  • 1/3 cup of unsweetened applesauce
  • 1 tsp of vanilla extract
  • 3 1/4 cups of fine almond flour
  • 1 cup of potato starch
  • 1/3 cup of cornstarch
  • 1 cup of coconut sugar
  • 1 1/2 tsp of baking powder
  • 1 1/2 tsp of being soda
  • 1/4 tsp of salt
  • Buttercream Frosting
  • 2 sticks of vegan butter, softened. ( I used Earthbalance)
  • 1/2 tsp of vanilla extract
  • 3 cups of powdered sugar, sifted

Instructions

  1. Preheat oven to 350 degrees. Add cupcake liners to cupcake pan.
  2. In a bowl, add coconut milk and lemon. Let it sit for about 10 minutes. Add applesauce and vanilla stir to combine.
  3. In a large bowl whisk dry ingredients. Add wet ingredients to dry and combine. The cupcakes batter should be thick but not lumpy.
  4. Spoon the batter ( I like to use an ice cream scoop) 3/4 full. and able for 20-25 minutes until the tops are firm to touch and you can pull a tooth pick out clean.
  5. Let cupcakes cool for 5 -10 minutes before removing them from the muffin tin and place them on a wire rack to cool completely.
  6. Using a cool metal and electric mixer beat butter and vanilla. Add sifted sugar and beat for a couple of minutes.
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I am always in aw of talented cupcake and cake bloggers. These cupcakes are about the prettiest thing I have made.  Not as good as the professionals but let’s just say our guests big and small were in awe with these delicious vegan gluten free lemon cupcakes.

 

 

Enjoy!

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Salmon Abundance Bowl http://www.zestnutrition.ca/nutrition-month-unlock-the-potential-to-prevent/ http://www.zestnutrition.ca/nutrition-month-unlock-the-potential-to-prevent/#respond Fri, 06 Apr 2018 05:06:27 +0000 http://www.zestnutrition.ca/?p=4872 This salmon abundance bowl is amazing. We try to eat salmon twice a week for its health benefits. For most people it’s either a love or hate relationship when it comes to salmon. Luckily, we all love salmon which makes this dietitian mama pretty happy. This salmon abundance bowl is packed with nutrition and flavour. […]

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This salmon abundance bowl is amazing. We try to eat salmon twice a week for its health benefits. For most people it’s either a love or hate relationship when it comes to salmon. Luckily, we all love salmon which makes this dietitian mama pretty happy. This salmon abundance bowl is packed with nutrition and flavour.

March was nutrition month. This year’s theme was about unlocking the potential of food. We often associate food to fuel our bodies. But food has a lot more potential than to just fuel our bodies. With food there is the potential to discover new foods with our children, connect us with family and friends, heal us and to prevent chronic disease. What we eat has an important influence on our overall health. Did you know that up to 80 percent of chronic diseases such as heart and stroke may be prevented by adapting a healthy lifestyle?

Salmon has many health benefits such as heart health, bone health, and anti inflammatory properties.  Salmon is an excellent source of essential omega 3 fatty acids, decosahexenoic acid (DHA) and eicosapentaenic acid (EPA ). Omega 3 fatty acids which aid in reducing inflammation and risk of blood clots. Due to its high DHA content, salmon also plays an important role in brain development in babies. When you are buying fish make sure you buy sustainable fish. Home grown life did a post on sustainable fishing, I encourage you to check it out.

As a dietitian, I am passionate about teaching people how to eat well and feel great. My number one advice to people is a simple one: fill half your plate with colourful fruits and vegetables. Colourful fruits and vegetables are an excellent source of fibre, packed with anti inflammatory phytochemicals, and are nutrient dense.

 

Salads are a great way to meet your daily vegetable intake. I make them nutrient dense by starting off with greens like spinach , kale or arugula. To make them hearty, I often add a grain like quinoa, roasted seeds, and protein such as chickpeas, tofu, or salmon. Finally, I like to toss salads in a homemade dressing, this dressing is my go to when I am in a hurry.

 

Salmon Abundance Bowl

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Ingredients

  • 3 cups spinach
  • 1 /2 cup of cooked quinoa
  • 1/2 cup of cherry tomatoes, sliced in half
  • 1/2 cup of cucumber, sliced in half
  • 1/4 avocado
  • 1/4 cup of roasted pumpkin seeds
  • 4 oz of baked salmon ( fresh & wild)
  • salad dressing:
  • 3 tbsp olive oil
  • 1 tbsp white wine vinegar
  • 1 tsp dijon mustard
  • 1 tsp honey
  • salt and pepper to taste.

Instructions

  1. Preheat oven to 400 degrees
  2. Toss cauliflower in avocado oil and season with salt and pepper. Roast cauliflower for 15 minutes.
  3. While cauliflower is roasting assemble salad
  4. Toss salad in salad dressing.
  5. Top salad with roasted salmon.
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Enjoy!

 

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Nutrition Month…. 5 tips to help kids discover new foods http://www.zestnutrition.ca/nutrition-month-potential-food/ http://www.zestnutrition.ca/nutrition-month-potential-food/#respond Sun, 18 Mar 2018 05:27:46 +0000 http://www.zestnutrition.ca/?p=4821 March is nutrition month. This year’s theme is about unlocking the potential of food to nourish our bodies, heal, prevent, and discover new foods. As a mom of two girls, I know the struggles with feeding kids. You are not alone. Trust me, I have gone through some difficult stages feeding my girls.  Feeding kids […]

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March is nutrition month. This year’s theme is about unlocking the potential of food to nourish our bodies, heal, prevent, and discover new foods. As a mom of two girls, I know the struggles with feeding kids. You are not alone. Trust me, I have gone through some difficult stages feeding my girls.  Feeding kids is challenging. However, I have been able to use some of my dietitian TRICKS to make meal times easier and help my girls make healthier choices (I hope).  Getting kids involved in their food in some way is my number one tip to help kids try new foods and make healthier food choices. Let’s take a look at 5 tips on how you can help kids discover new foods.

Invite them in the kitchen:

I am a strong advocate for getting kids in the kitchen.  It’s never too early to capitalize on the curious minds and introduce the art of cooking to kids. Sadly, many people lack confidence in the kitchen. Cooking is a basic life skill that is essential to healthy eating. There are many benefits to inviting your kids in the kitchen.

Research shows that by encouraging kids to get involved in their food increases their palate. The kitchen will be a bit messier and it will take longer to get dinner on the table but trust me the benefits are worth the headache.  My girls are always eager to roll up their sleeves and help out in the kitchen. Your child is more likely to try food that he/she has helped prepare.

 Kid friendly activities include:

2-3 years old allow them to wash produce, tear salad greens, help pour dry ingredients.

3-4 year olds toss salad ingredients, pour dry ingredients for pancakes or cookies.

4-6 year olds mix salad dressing ingredients, measure dry and wet ingredients, and help set the table.

6-8 year olds – make a simple breakfast, set the table, combine ingredients.

8-12 year olds- make a salad, make their own lunch, contribute towards the meal plan.

teenagers- bake cookies and/or muffins, make breakfast or dinner, and take an active role in food preparation.

 

Plant a vegetable garden:

Planting a garden can help increase their curiosity and acceptance for different fruits and vegetables. Let your child pick out their own vegetables, take care of them, and eat them.  The girls and I planted our own vegetable garden, I will never forget the excitement when their carrots tomatoes started to grow. Nothing tastes better than fresh grown vegetables right out of your own back yard.If space is limited try planting a couple of containers on your patio.

Farmer’s Market:

Knowledge is power. The farmer’s market is a great place for kids to learn where their food comes from. Kids can enjoy food samples, face painting, and music. Make it a fun experience. Allow your kids to pick out a new fruit or vegetable. Encourage them to talk to farmers about their farming practices and arrive early to the market so the kids have an opportunity to talk to these farmers before the crowds arrive.

 

Take them berry picking:

Berry picking with the girls is always on our summer bucket list. Luckily, the girls are eager to role up their sleeves and get a bit dirty. 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. With our berries we made dark chocolate raspberry nice cream and blueberry wholewheat pancakes.

 Be a good role model:

Parents play an important role in shaping their child’s eating habits. Be a good role model and eat plenty of fresh, seasonal vegetables.  Let your kids eat a variety of  fresh, seasonal, vegetables at lunch and dinner.  A great way to show kids how delicious new foods is to eat a variety of foods and to try  a new recipe once a week.

 

What’s your favorite way to get your kids involved in their food? We would love to hear.

References:

www.dietitiansofcanada.ca

www.bettertogetherbc.ca

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