Dietitans Canada
You only need to see The Hub’s
November calendar - six pages! - to know
that as the holiday season approaches, life
seems to get busier and busier.
Unfortunately, the first victim of a full
calendar is usually eating healthy. As we
race from work to school concerts, holiday
gatherings and shopping outings, we’re
more likely to abandon sensible eating to
the drive-thru or quick convenience foods.
If you’re in a hurry, try these kitchen
shortcuts from Dietitians of Canada with
healthier convenience foods.
Healthier convenience foods, combined
with fresh ingredients, can help you make
tasty meals in minutes. Choose items with
less sodium, fat and sugar. Here are 10
convenience foods that make great healthier
shortcuts:
Light canned tuna or canned salmon
Pre-cut butternut squash
Canned legumes such as chickpeas or
lentils
Canned diced tomatoes
Shredded cheese
Eggs
Plain frozen fish fillets
Frozen vegetables and fruit
Fresh or frozen whole wheat tortellini
Whole grain pizza crusts
Feeling short on time? Enjoy a
sandwich for supper. Cooking doesn’t have
to be complicated. Sandwiches made with
whole grain bread, tortillas or flatbread and
filled with delicious, good-for-you
ingredients make for a perfect casual
supper. Try these tasty sandwiches, served
with a side of crisp raw veggies:
Fresh roasted turkey breast, avocado,
tomato and lettuce
Cheddar cheese, thinly sliced pear and
spicy red pepper jelly
Fresh roast beef, roasted red peppers and
red onion
Hummus, thinly sliced cucumber,
shredded carrot and lettuce
Make a no-fuss meal with just six
simple ingredients! You don’t need a long
list of ingredients to make a healthy,
delicious meal. Get inspired with these
ideas, which use just six main ingredients:
Cheesy Frittata – eggs, spinach, diced
potato, red onion, milk and old cheddar
cheese baked together into a fabulous
frittata.
Lemony Pasta – whole grain pasta tossed
with grilled zucchini, cherry tomatoes,
roasted garlic, chickpeas and freshly
squeezed lemon juice.
Loaded Sweet Potato – baked sweet potato
topped with black beans, green onion,
tomato, cilantro and a spoonful of plain
yogurt.
A few good kitchen tools can make
cooking a lot easier! Cooking tools don’t
need to be expensive or fancy. Along with
quality pots in different sizes, stock your
kitchen with these 5 basic tools. They can
help you cook like a pro.
Sharp knives – including a paring knife for
small slices
Box grater – for grated vegetables, citrus
zest and shredded cheese
Immersion (hand-held) blender – perfect
for puréeing vegetable soups right in the pot
Steamer basket – makes cooking
tender-crisp veggies a snap
Instant-read thermometer – so you know
when food is cooked to safe temperatures
(no more guessing!)
Tell us on Facebook about your adventures with food this month,
or tweet us @thehubWE #foodmatters
November 2015 - The HUB 7