Three recipes for healthy eating
Registered dietitian Emily Mardell has several clients who are picky eaters or have digestive problems.
“In my practice I have definitely noticed people are fighting with food and they need some help to find the joy again and to get rid of some of that everyday frustration and confusion that can come with figuring out how to eat well,” she says from Edmonton.
Dietitians of Canada advise eating a balanced diet that includes fruits and vegetables, whole grains, lean proteins and some sort of food that is rich in calcium and vitamin B, whether that is dairy or an alternative dairy product.
It might be better not to completely cut out a food suspected of causing such problems as gassiness or bloating as you’re losing those particular nutrients from your diet. Check with a dietitian or your doctor for suggestions.
“If you only eat beans or pulses once a month, you may experience a little bit of intestinal music or whatever you want to call it, but if you have them more routinely in sensible portions, then your body and your digestion starts to build up a tolerance and a capacity to digest those foods which are very healthy and very worth the effort in terms of including them in your diet,” says Mardell.
Dietitians of Canada is showcasing a dozen new recipes incorporating healthy ingredients developed for their March Nutrition Month campaign. Here are three:
Avocado and Grapefruit Winter Salad
This salad is a balanced entrée because it calls for lean roasted chicken along with avocado and grapefruit, says Mardell.
“What I love about it is it includes avocado, which is considered a healthy plant-based fat. Winter salad grapefruit is in season right now so you’re getting a very economical nutrient-rich fruit; that’s a good idea as well. And any time you’re able to incorporate a bunch of vegetables, whatever you have on hand, it just makes it better,” she adds.
Cabbage is also a reasonably priced seasonal ingredient. Makes: Two servings. Dressing 1 Tbsp lime juice 1 Tbsp sugar 1 Tbsp water 2 Tbs rice vinegar 1 Tbsp fish sauce or soy sauce 1 Thai chili pepper, cut into fine rings or 1/2 tsp crushed hot pepper flakes Salad 1 oven-roasted chicken breast (approx 400 g/0.9 lb) 1/2 Napa cabbage or Chinese cabbage (approx 500 g/1 lb), thinly sliced 1/4 cup fresh chopped cilantro 1 pink grapefruit 1 avocado, cut into strips • Fresh cilantro leaves, to serve To roast chicken breast, place it on a lightly oiled baking dish. Cover with a sheet of parchment paper. Roast in a 200 C (400 F) oven for about 30 minutes (check doneness after 20 minutes).
Dressing: Mix lime juice with sugar, water, vinegar and fish sauce. Add Thai chili pepper.
Mix half the dressing with Napa cabbage and chopped cilantro and set aside to marinate at room temperature. Save remaining dressing for the last step of the recipe.
Slice off both ends of grapefruit and peel it down to pulp (no white film), following natural curve of the fruit. Slice grapefruit into fairly narrow rings (approx 5 mm/1/4 inch thickness) and cut each ring into quarters.
Divide cabbage onto two large serving plates, and arrange grapefruit and avocado pieces on each plate. Coarsely shred chicken breast and distribute pieces on the plates. Garnish with a few fresh cilantro leaves and drizzle with remaining dressing.
Broccoli and Lentil Salad with Turmeric Yogurt Dressing
A salad of broccoli and lentils is economical and nutritious. Yogurt in the dressing provides dairy to the diet. Preparation: 10 minutes Total time: 20 minutes Makes: Four to six servings. Dressing 1/4 cup Greek yogurt 1/4 cup mayonnaise 2 tsp whole-grain mustard 2 tsp honey 1 tsp white wine vinegar 1/4 tsp ground turmeric Salt and pepper, to taste Salad 3 cups broccoli florets (approx 1 head of broccoli) 1 cup halved cherry tomatoes 1 cup cooked green lentils 1/2 cup finely chopped red onion 1/2 cup sliced toasted almonds (reserve some for garnish) In a small bowl, whisk together dressing ingredients. Season with salt and pepper and set aside.
In a large bowl, combine salad ingredients. Toss dressing with salad, season with salt and pepper and garnish with toasted almonds. Nutritional information per 2/3-cup serving: 200 calories; 12 g total fat (1 g saturated fat); 5 mg cholesterol; 17 g carbohydrates; 5 g dietary fibre; 5 g sugar; 7 g protein; 310 mg sodium; 405 mg potassium; 98 mcg folate.
Pork, Apple and Cabbage Barley Casserole
Classic partners — pork, apples and cabbage — combine with barley in this hearty oven-baked meal the family will love. Adding the elements to the oven in stages allows each to cook for the right amount of time. The simple sauce is made with milk and provides a perfect finishing touch.
Use an apple variety that holds its flavour and shape when cooked, such as Empire, Northern Spy, Idared, Spartan, Red Prince, Crispin or Granny Smith. Preparation: 15 to 20 minutes Cooking time: 50 minutes Makes: Four servings. 2 cups reduced-sodium chicken broth 1/2 cup water, divided 1 cup pot or pearl barley 1 lb pork tenderloin, trimmed 1/2 tsp salt, divided 1/2 tsp pepper, divided 1 Tbsp butter, divided 4 cups thinly sliced green cabbage 1 tsp dried dill weed 1/2 tsp caraway seeds (optional) 1 onion, thinly sliced 2 cooking apples, cut lengthwise into thin wedges 2 Tbsp whole-wheat flour 1 Tbsp Dijon mustard 2 cups milk Preheat oven to 375 F. Butter a 33-by-23-cm glass baking dish.
In a glass measuring cup in the microwave or in a small saucepan, bring broth and 1/4 cup of the water to a boil on high.
In prepared baking dish, combine barley and boiling broth mixture. Cover dish tightly with foil. Bake for 25 minutes until barley is slightly softened.
Meanwhile, sprinkle pork all over with about 1/8 tsp each of the salt and pepper.
In a large skillet, melt half the butter over medium-high heat. Add pork and cook, turning to brown all sides, for about five minutes total. Transfer to a plate and set aside.
Add cabbage, dill, caraway seeds (if using) and half the remaining salt and pepper to the skillet; saute for about five minutes or until cabbage is wilted. Pour in remaining 1/4 cup water. Remove from heat.
Remove baking dish from oven. Stir cabbage mixture into barley and spread out in dish; nestle pork in the centre of the dish. Cover again with foil and bake for 15 minutes.
While pork bakes, return skillet to medium heat; add remaining butter and swirl to coat pan. Add onion, apples and remaining salt and pepper; saute for about five minutes or until onion is softened. Whisk flour and mustard into milk; gradually pour into skillet, stirring. Bring to a gentle boil, stirring often. Boil, stirring, for about 2 minutes or until sauce is thickened.
Uncover baking dish and pour sauce evenly over top. Bake, uncovered, for about 10 minutes or until a thermometer inserted in the thickest part of pork reads 160 F. Let rest for five to 10 minutes, then slice pork across the grain and serve with barley and sauce. Nutritional information per serving: 484 calories; 40 g protein; 62 g carbohydrate; 10 g fat; 12.9 g fibre; 696 mg sodium.