The Best Fall Soup

I have to give my husband credit for this one. He makes the BEST soups.  This one is so good it's become a part of our Thanksgiving (and Christmas) tradition - yet it's easy enough to make for a nutritious week night meal! So warm, so flavourful, and so easy to cook. Top it off with some olive oil and sea salt sourdough croutons. Mmmm, so good!

Butternut Squash Soup with Olive Oil & Sea Salt Croutons

6 Servings

I like to serve this soup with 4 or 5 croutons in the middle. Top the croutons with sour cream and chives and a bit more pepper.

Ingredients

1 medium squash, winter, butternut, raw
2 medium potato 
1 medium onion, raw
2 tbsp butter
3 clove garlic, raw
3 cups (24 fl oz) chicken broth, ready to use, reduced salt, just enough to cover the veggies
1 dash black pepper
1 dash salt
1/2 tsp spices, paprika
1 leaf spices, bay leaf
1/2 cup, shredded (2.1 oz) cheddar cheese
6 tbsp sour cream
3 tbsp chives, raw

Directions

1. Heat and melt the butter in a medium pot, on medium heat.

2. Peel squash and take out the seeds and membrane. Chop it into small cubes.

3. Peel and chop potatoes and onion. Cut potatoes and butternut squash into cubes that are the same size. Add onion to the pot and saute until transparent.

4. Add potatoes, pressed (or minced) garlic, and butternut squash. Add paprika, salt, and pepper and saute for 5-10 minutes, stirring occasionally. Add just enough stock to cover the veggies. Cook until veggies are fully cooked and tender, about 20 minutes. (Time may vary depending on how small you cut potatoes and squash.)

5. Take out the bat leaf and discard. Slowly transfer content of the pot into a food processor, make sure to crack the lid to let the steam out. Blend well and return to the pot. When cheese is melted, soup is all done.

6. Serve with a dollop of soup cream, chives, and croutons.

Nutrition Facts

Per 1 Serving Calories 210 Total Fat 9.08g Saturated Fat 5.657g Trans Fat 0.223g Cholesterol 26mg Sodium 319mg Total Carbohydrate 27.81g Fibre 2.9g Sugar 4.12g Protein 6.84g Vitamin A 432 Vitamin C 37.7 Calcium 161 Iron 1.51

Sourdough Croutons

4 Servings

Ingredients

2 slice, sourdough bread, toasted
1 tbsp olive oil
1 dash sea salt

Directions

1. Cut sourdough slice into 8 or 10 pieces. 

2. Put on parchment paper/baking sheet and drizzle with olive oil. 

3. Put oven on 300 F.

4. After 10 or so minutes take it out of the oven and again drizzle it with olive oil. Put it back in the oven for 5 or so minutes. 

5. Take croutons out and sprinkle with sea salt.

Enjoy :)

Dani

What you Need to Know about Vitamin D

Vitamin D is both a nutrient we eat and a hormone our bodies make. It is a fat-soluble vitamin that has long been known to help the body absorb and retain calcium and phosphorus; both are critical for building bone. Also, laboratory studies show that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation. Many of the body’s organs and tissues have receptors for vitamin D, which suggest important roles beyond bone health, and scientists are actively investigating other possible functions.

How much Vitamin D do I need?

What foods have Vitamin D?

Vitamin D is not found in many foods; however, you can find vitamin D in:

• Cow’s milk

• Fortified soy and rice beverages

• Fortified orange juice

• Fatty fish like salmon and sardines

• Margarine

• Egg yolks

• Fortified yogurts (check the label)

How do I know if I’m getting enough vitamin D?

Tips on getting vitamin D for infants

• Infants who are fed only breastmilk should get a supplement of 400 IU of vitamin D everyday until they are 2 years old.

• Infants who are fed breastmilk and formula should get a supplement of 400 IU of vitamin D everyday until they are 2 years old.

• Infants who are fed only formula do not need a vitamin D supplement. The formula already provides enough.

Tips on getting vitamin D for children and adults

Fluid milk and fortified soy beverages are good sources of vitamin D. Speak to a dietitian or healthcare provider if you do not drink milk or fortified soy beverage. They can help you decide if you need a vitamin D supplement in addition to eating other vitamin D-rich foods.

Tips on getting vitamin D for adults 50 and over

Health Canada recommends that men and women over 50 take a daily vitamin D supplement of 400 IU.

Do I need a vitamin D supplement?

Children and adults who do not get enough vitamin D from foods or have low blood levels of vitamin D may need a supplement. Adults with osteopenia or osteoporosis may also need a vitamin D supplement. To find out your vitamin D levels, visit your doctor. A dietitian or your doctor can help you decide if you should take a supplement and how much to take. 

Vitamin D supplements are sold over-the-counter as pills, chewable tablets or drops.

Do I need a vitamin D supplement if I’m vegetarian?

A well-planned vegan or vegetarian diet can include all the vitamin D you need. However, vegan or vegetarian children and adults who do not get enough vitamin D from foods or have low blood levels of vitamin D may need a vitamin D supplement. 

Can I get vitamin D from sunlight?

Yes. During the spring and summer, your body can make vitamin D when your skin is exposed to the sun without sunscreen on. The amount of vitamin D that your body can make from sunlight also depends on your age, where you live and your skin tone. During the fall and winter in Canada, it is hard to get enough vitamin D. Do not depend on only sunshine to meet your vitamin D needs.

Is more vitamin D better?

No. Your total vitamin D intake should be below the maximum amount allowed per day. Find how much you need on the chart above.

Understanding Food Labels

Nutrition labelling became mandatory in Canada in 2007 on all prepackaged foods. Since then, nutrition and ingredient information has been listed on the food label. They have been designed to be easy to find, simple to read and to allow Canadians to make informed food choices.

How to use the Nutrition Facts table

Step 1: Look at the serving size

The serving size is at the top of the Nutrition Facts table. All the information in the Nutrition Facts table is based on this amount. Compare this to the amount of food you actually eat. For example, if the serving size listed is 1 cup but you ate 2 cups you need to double all the amounts listed.

Step 2: Look at the calories

The amount of calories is based on the serving size. If you usually have more than the serving size, your intake of calories will be higher than what is listed. If you eat less than the serving size, your intake will be lower.

Step 3: Look at the percent daily value (% DV)

The percent daily value (% DV) shows you if a food has a little or a lot of a nutrient.

5% DV or less is a little of a nutrient
15% DV or more is a lot of a nutrient

The % DV is meant to act as a benchmark to determine if that food is high or low in a certain nutrient. You can use it to compare the nutrient content of different foods.

Step 4: Try to get more of these nutrients

Fibre, vitamin A, vitamin C, iron, calcium

Step 5 : Try to get less of these nutrients

Fat, saturated fat, trans fat, sodium, cholesterol

Sometimes it is not as clear which food is the healthier choice. For example, one product might be low in fat but high in salt while another one may be high in fat but low in salt. The one you choose will depend on your specific needs and requirements. A dietitian can help you determine what to focus on and the amounts you should aim for.

The ingredient list

Ingredients are listed in order of weight. If sugar, fat or sodium is listed in the first few ingredients, the product may not be the healthiest choice. Use the list below to learn about words that mean sugar, fat or sodium in an ingredient list.

Words to watch for on the ingredient list

Sugar: Glucose, fructose, sucrose, maltose, lactose, galactose or dextrose Cane juice or evaporated cane juice Syrups and honey: agave, liquid invert sugar, maple syrup, corn syrup, molasses, barley malt syrup, brown rice syrup, palm syrup

Saturated Fat: Butter Coconut or coconut oil Lard, shortening, suet, chicken fat, bacon fat, tallow or beef fat Cocoa butter Palm or palm kernel oil Powdered whole milk solids

Trans Fat: Hydrogenated or partially hydrogenated fats and oils Margarine and shortening made with hydrogenated or partially hydrogenated fats or oils

Sodium/Salt: Sea salt, kosher salt etc Additives and preservatives with the word “sodium” such as: disodium phosphate, sodium bisulfate, sodium benzoate, sodium hydroxide, sodium propionate, etc. Monosodium glutamate (MSG) Baking powder, baking soda, sodium bicarbonate Garlic salt, onion salt, celery salt Soy sauce, fish sauce

Are Eggs Good For You?

Yes! Eggs are among the most nutritious foods on the planet.

Incredibly Nutritious

Eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need. 1 large egg has 77 calories, 6 grams of protein and 5 grams of healthy fats.

Eggs are a good source of: Vitamin A, Folate, Vitamin B5, Vitamin B12, Vitamin B2, Phosphorous, Selenium. Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc (to name a few).

If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E.

Help with Weight Loss

Eggs score high on the satiety index, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake.

Protein-packed

Eggs are an excellent source of protein. Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few.

Excellent for Eyes

Contain the antioxidants lutein and zeaxanthin, and Vitamin D, 3 nutrients that have major benefits for eye health.

High in Cholesterol, but Don't Raise Blood Cholesterol (in most people)

It is true that eggs are high in cholesterol. In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.

However, it's important to keep in mind that cholesterol in the diet doesn't necessarily raise cholesterol in the blood. There are number of dietary and genetic factors that affect blood cholesterol levels.

Eggs are a healthy choice for most people. The yolk is where the good stuff is so don’t eat just the whites. If you have high cholesterol, you may need to limit it to 4 egg (yolks) per week.

Scrambled Eggs with Spinach & Parmesan

Courtesy of: Bon Appetite

2 large eggs
Kosher salt and freshly ground black pepper 1 teaspoon olive oil
3 cups baby spinach
1–2 tablespoons grated Parmesan
Crushed red pepper flakes

Recipe Preparation

Whisk eggs in a small bowl; season with salt and pepper and set aside. Heat oil in a medium nonstick skillet over medium. Add spinach and cook, tossing, until wilted, about 1 minute. Add eggs; cook, stirring occasionally, until just set, about 1 minute. Stir in Parmesan. Sprinkle with red pepper flakes.

Calories (kcal) 270 Fat (g) 17 Saturated Fat (g) 6 Cholesterol (mg) 440 Carbohydrates (g) 10 Dietary Fiber (g) 3 Total Sugars (g) 0 Protein (g) 18 Sodium (mg) 910

Oven Fried Chicken, Crispy Potatoes and Spinach Strawberry Salad

Summer is great for grilling but on an overcast day this crispy chicken is a great option. Brining the chicken is key so be sure to watch the video or just look up “Judy Hesser’s Oven Fried Chicken” for this healthy alternative to fried chicken.

The first time I tried this chicken recipe with my family I was blown away by the crispiness of the chicken skin and the how moist the chicken was.

These three recipes stand up on their own but, putting oven fried chicken, roasted crispy potatoes and a strawberry salad with balsamic vinegar is a home run.

Dani Recipe: Great for the Grill

Summer is here!

Our family is all about grilling and we’re always trying something new (not just meat). Here are a few ideas with some basic recipes to liven up your meals. Enjoy :)

Grilled Peaches and Nectarines. 

1. Simply slice peaches or nectarine and remove pit. 

2. Baste with a bit of olive oil. 

3. Put them flesh side down on a heated grill. Flip after a couple of minutes. It should be slightly soft.

4. Eat as is or add to a salad. 

Margarita Naan Pizza

If you get your grill hot enough you can throw pizza dough right on your grill. Flip it once. Then pull it off and top it with sauce cheese and anything else. Or use Naan bread as your base.  Grilling takes pizza to a whole new level.

A simple Margarita Naan Pizza is great on the grill.  Try this simple recipe.

1 Naan Bread

3 Chopped Cherry Tomato

2 Bocconcini Balls or mozzarella cheese

3 Basil Leaves

1/2 Tbsp Olive oil

Dash Sea Salt

1. Heat grill. Top naan with chopped tomatoes and cheese. 

2. Place on grill. If it’s to hot and bottom is cooking to fast put on top rack. 

3. Take off BBQ when cheese is melted and bottom is slightly brown with char marks.

4. Top with basil leaves. Drizzle oil and add a dash of salt. Cut in 4 and enjoy. 

Simply Delicious: Fresh Strawberry & Lemon Salad

Strawberries are in season and the weather is changing!  Try this simple Fresh Strawberry & Lemon Salad. Great with grilled meats.  Light, fresh and loaded with flavour! 

Fresh Strawberry & Lemon Salad

1 Serving

Ingredients

2 cups mixed greens or fresh herb salad

2 medium strawberries

1 tbsp olive oil

1 tsp lemon rind

1 tsp cheese, parmesan, grated

1 dash sea salt

Directions

1. Wash and rinse salad. 

2. Wash and cut up strawberries. 

3. Place salad in bowl and top with strawberries. Toss in olive oil, a dash of salt and fresh grated parmesan. 

4. Sprinkle with a bit of sea salt and enjoy.

Nutrition Facts
(Per 1 Serving) Calories 153 Total Fat 14.35g Saturated Fat 2.2g Trans Fat 0g Cholesterol 2mg Sodium 257mg Total Carbohydrate 5.93g Fibre 2.5g Sugar 1.19g Protein 2.97g Vitamin A 1202 Vitamin C 50.1 Calcium 115 Iron 0.21

Enjoy,

Dani

Backyard Gardens & Low Cost Meatless Lunch

I hope everyone is doing well, staying safe and healthy.  We are certainly living in unprecedented times. You may be working from home and starting to establish some new routines for shopping and preparing food. Maybe you've even started a backyard garden to grow some of your own food!

Here are a few fresh ideas to keep you healthy at home:  

Basic Backyard Salads

Growing your own lettuce and herbs is an easy option to have fresh greens every day (without having to go to the store). Simply pick up a few starters,, a bag of soil, and some pots to start your own backyard (or balcony) garden. Here are a few of my favourite salad + herb combos, and they are all quick to grow!

Romaine + dill + chive

Spinach + mint + cilantro

Arugula + Romaine

Low-Cost Meatless Lunch: Smashed Chickpea Salad Sandwich

For the Salad:

1 Can Chickpeas drained and rinsed (425g)
1/4 C + 1 Tbs Dill Pickles finely chopped (55g)
1/4 C Purple Onion finely chopped (about 1/2 an onion) (36g)
2 Tbs Mayo or Vegenaise 28g or mayo of choice
2 1/2 tsp Stone Ground Mustard 15g
1 1/2 tsp Apple Cider Vinegar 6g
1/4 tsp + 1/8 Sea Salt 2g
2 tsp dill fresh-chopped
8-10 grinds of fresh Black Pepper

For the Sandwich:

Multigrain Bread or Bread of your choice
Veggies of your choice

Instructions:

Using a potato masher, rough-mash the chickpeas until most is smashed but there are still some whole chickpeas left. Add the pickles, onion, mayo, mustard, vinegar, salt, dill, optional turmeric and black pepper. Mix well. Taste for seasoning adjustment.

Store in a covered container for up to two days. Delicious alone or piled high on multigrain with accompanying veggies.

Holiday Cheers

Food and drink are an important part of any holiday celebration. Here are a few tips to help you navigate celebratory food and drink, and enjoy a few indulgences.

The ‘Food Table’

Don’t hang around the Holiday party food table. Look for people to talk to who are sitting on the other side of the room. Grab a small plate and go. 

Mixing up some Cheer?

Skip the egg nog. Add some spirits to club soda with a bit of pomegranate seeds or juice ;). 
Club Soda 12 oz (355 ml) 0 calories
Tonic Water 12 oz (355 ml) 124 calories
Ginger Ale 12 oz (355 ml) 120 calories
Coca Cola 12 oz (355 ml) 140 calories
Egg Nog 1 cup (250ml) 343 calories

Twas the Night After

1. Drink LOTS of water - before, during, and (especially) after drinking.

2. Get out for a walk. Fresh air will help you out.

Don’t bank your calories

Eat a healthy breakfast and lunch the day of the party, and grab a healthy snack (eg. a piece of fruit) to eat on your way.  The strategy of ‘saving up calories’ often backfires, as you end up overeating and consuming more calories than expected. 

Netflix and Chill

Planning on hibernating over the holidays. Binging on a series? Ok. Set some ground rules. Every show break do some simple stretching, deep breathes or a short 5 minute walk. Snack on some air-popped popcorn and mineral water.

"The Feast" Leftover Plan

The leftover plan starts before you shop or cook anything. 24lb turkey, 3 litres of gravy and a massive pot of mashed potatoes for 6 people isn't the right plan. Let’s rethink it. Aim for 1 day of leftovers. Tip: Make turkey veg soup and freeze. Tip: Have friends and family bring tupperware. Send people home with doggy bags. 

Goodies are Taunting 

People love to give food gifts. Goodies. Chocolate, cookies,  nuts, fruit cake etc. And this is where so many people pack on the pounds. You keep these "gifts" around and they taunt you. Even that dry fruit cake can become a good idea on December 29th at 11:30pm. Tip: Pick your favourite goodie and keep it (mine is dark chocolate almonds). The rest of the chocolate, cookies, nuts get re-gifted right away, donated, or taken to work for your co-workers. Get it out of the house. 

Happy Holidays!

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How to Make a Simple Vinaigrette Salad Dressing

Got two minutes? Along with oil, vinegar, salt, and pepper, that’s all you need to make a simple vinaigrette at home. Trust me, it’ll beat the pants off of store-bought! This basic vinaigrette recipe yields enough vinaigrette to lightly dress a salad for four.

INGREDIENTS:

• 3 tablespoons extra virgin olive oil (or a more neutral-flavored oil like grapeseed, canola, or vegetable)

• 2 Tablespoons white wine vinegar (or balsamic, apple cider vinegar, rice, sherry, or other wine vinegar)

• Pinch of kosher or sea salt

• A turn of freshly ground black pepper

OPTIONAL ADD-INS:

• 1-2 tablespoons fresh chopped herbs like dill, basil, parsley, cilantro, mint, or thyme (dried herbs work, too, just use 1-2 teaspoons instead)

• A finely minced garlic clove

• 2 teaspoons finely minced or grated ginger

• 2 teaspoons finely chopped shallots, scallions, or onion

• 2 tablespoons finely grated or crumbled Parmesan, Pecorino Romano, Gorgonzola, or feta • Pinch of crushed red pepper flakes, 1 tablespoon horseradish, or 1/4 teaspoon Sriracha

• 1 teaspoon Dijon mustard

• 1/2 – 1 teaspoon sugar or honey

DIRECTIONS:

1. Add all of the ingredients to a small mason jar, screw on the lid, and shake until blended. You can also whisk the ingredients together in a bowl or whirl them together in a blender.

2. Taste and adjust seasonings if desired. Add to salad, toss, and serve.

3. Keep leftover dressing in a sealed jar in the refrigerator for 2 – 3 days.

NUTRITION INFORMATION (without add-ins):

Makes 4 servings. Serving Size: 1.25 Tablespoon
Amount Per Serving: 61 Calories, Total Fat: 7g, Saturated Fat: 1g, Sodium: 26mg