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Posts Tagged ‘Dietary Fibre’

Are you guilty of portion distortion?

To cut down on calories and control portion size, it is recommended that your dinner plate portions should be three-quarters vegetables, grains, legumes and fruits, leaving only one-quarter for meats, such as fish or chicken.
This will help give you a good mix of nutrients and a better balanced diet.

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Here are 4 breakfast suggestions from

Scientist / Nutrition expert Dr. Aileen Burford-Mason

The following breakfasts are healthy high protein, high 
energy breakfasts

1)    1 hard-boiled, micro-waved or poached eggs
      1 slice whole wheat or rye bread with a little butter
      1 piece of fruit or 1 large tomato
2)    Cottage Cheese and Fruit plate
      1 ½ cup cottage cheese
      1 cup of any combination of the following: Grapefruit, 
      cantaloupe, water melon, blueberries, mango, kiwi
3)    Fruit Shake
      1 cup of strawberries or ½ cup of blueberries 
      (fresh or frozen; not tinned)
      ½ cup plain 1% yogurt with active bacterial cultures
      1 cup 1% milk
      1 tbsp. whey or other protein powder
Blend all ingredients well. Can be made and stored overnight 
in the fridge
4)    Swiss Muesli
      1 cup of plain 1 or 2% yogurt
      1 scoop whey protein powder
      1 pear or apple, grated with the skin on, or 
      1 cup strawberries or other berries, mashed
      Cinnamon to taste
      1 tbsp. uncooked oatmeal
      1 tbsp. sunflower or pumpkin seeds, or chopped walnuts
Mix all ingredients together and leave overnight 
in the fridge

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Fall is the perfect time to make the most of our seasonal vegetables. This is my favorite slow-cooker soup recipe. (But, it can also be made stove top) For a high protein addition choose Quinoa rather the rice or pasta. Enjoy !

Slow Cooker Lentil Vegetable Soup Recipe

Ingredients  This recipe makes 12 servings

  • 1 1tbsp tbsp( 15 mL) (15 mL) vegetable oil
  • 4 celery stalks, with leaves, chopped
  • 2 onion, chopped
  • 2  tsp (10 mL) cinnamon
  • 2  tsp (10 mL) ground cumin
  • 2  tsp (10 mL)  ground ginger
  • 2  tsp (10 mL) pepper
  • 2  tsp (10 mL) turmeric
  • 2 cans 10 oz/284 mL) vegetable stock
  • 1  can (28 oz/796 mL) diced tomatoes
  • 2 cups (500 mL) diced peeled  seeded squash or Sweet Potatoes
  • 3/4 cup (175 mL)green lentils or brown lentils
  • 1  can (19 oz/540 mL) chickpeas, drained and rinsed
  • 1 cup (250 mL) cooked small pasta or rice OR Quinoa
  • 1 zucchini, diced
  • 1/4 cup (50 mL) fresh parsley, chopped
  • 1/4 cup (50 mL) fresh coriander, chopped – optional
  • 1/4 cup (50 mL) lemon juice

Preparation:

In large skillet, heat oil over medium heat; fry celery, onions, cinnamon, cumin, ginger, pepper and turmeric until onions are softened, about 5 minutes. Scrape into slow-cooker. Add vegetable stock, tomatoes, squash, lentils and 4 cups (1 L) water. Cover and cook on low until squash is tender, about 6 hours.

Stir in chickpeas, pasta and zucchini. Increase heat to high; cover and cook until pasta is hot and zucchini is softened, about 25 minutes. Stir in parsley, coriander and lemon juice.

    Nutritional Info
Per each of 12 servings:
cal 161
pro 7 g
total fat 2 g
sat. fat trace
carb 30 g
fibre 5 g
chol 0 mg
sodium 487 mg
% RDI:
calcium 6%
iron 22%
vit A 23%
vit C 32%
folate 49%

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Use your imagination to understand why they are called Go-Go Muffins. They contain lots of fibre, calcium and protein.  You can cut back on the sugar or experiment with different flours and fruit.

Enjoy !

GO-GO MUFFINS

Ingredients

  • ¾ cup Oats
  • ½ cup Red River cereal (uncooked)
  • 1 cup Buttermilk (or Milk plus 1 tsp. Vinegar will do) or Almond Milk
  • 1 cup of Whole Wheat Flour
  • ¾ cup Brown Sugar (packed)
  • 1 tsp. Baking Powder
  • ¾ tsp. Backing Soda
  • ½ tsp. Salt
  • 1 Egg
  • 1/3 cup Butter (melted) or Apple Sauce (for low fat)
  • 2 cups Frozen Cranberries or Blueberries
  • 1/3 Cup Prunes (chopped to desired size)

Preparation

 Method (Super Simple)

  • Preheat oven to 330 F (seems low, but makes a nice moist muffin)
  • Toss everything in a bowl and mix
  • Portion into lined muffin tins
  • Bake for approximately 20-25 min.   (toothpick or knife should come out clean)

 NOTE: Should make about 15 regular sized muffins.  Each muffin has about 170 calories and 5.5 g Fat

 

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