It’s finally my last week of research! Over the past 8 months myself and another intern have been working on research aimed at understanding the nutrition-related knowledge, attitudes and perceptions of therapeutic and diagnostic practitioners working with children diagnosed with Autism Spectrum Disorder, in order to develop an evidence-based nutrition curriculum that addresses any gaps in knowledge identified. This last week involves editing the 8 nutrition modules we created and developing a conference poster to showcase all the amazing work we have done 🍎 Having flexible hours also allows me to work on recipe development, a passion of mine. My go to breakfast is usually some variation of oatmeal - whether they are overnight oats, or cooked on the stove top. This week I have been craving something different, and I am all for listening to your body's internal cues! Ingredients: 3/4 cup unsweetened soy milk 1/4 cup frozen blueberries 1 heaping tsp cinnamon 1/4-1/2 tsp vanilla extract 2.5 tbsp chia seeds 1-2 tsp maple syrup (optional if prefer a sweeter pudding, however blueberries add a subtle sweetness on their own) Directions:
1. Blend unsweetened soy milk with frozen blueberries, cinnamon and vanilla extract. If using maple syrup, add to the blender now. 2. Pour mixture into a glass jar and stir in 2.5 tbsp chia seeds. Let this sit for 5 minutes. Stir again to ensure no large clumps have formed. 3. Place lid or saran wrap on lid and store in the fridge overnight. Enjoy in the morning!
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Over-ripe bananas are a rare occurrence in my household. I typically buy green/yellow bananas for their higher potassium and lower sugar content, and they are eaten up so fast that they never seem to get those pesky black spots. However, when those spots do appear, I jump at the chance to make these whole wheat banana pancakes! Ingredients: 1/3 cup whole wheat flour (or substitute for 1/3 cup oats blended into a flour consistency) 1/2 tsp baking powder 1/2 tsp hemp hearts (optional) 1 tsp dark chocolate chips (optional) 1 small/medium ripe banana (mashed) 1/4 cup unsweetened non-dairy milk (soy, almond, or cashew) 1/4 tsp vanilla Directions:
1. Mix together flour, baking powder, hemp hearts and chocolate chips in a small bowl. 2. In a separate bowl, mash banana using a fork and add in non-dairy milk of choice and vanilla. 3. Add the wet ingredients to the dry and mix to combine. 4. Heat a large frying pan on medium heat. Spray with a cooking spray to prevent pancakes from sticking. Drop batter into pan using a large spoon. Depending on your preferred size of pancakes, you may have anywhere between 3-5 pancakes cooking in the pan. 5. Flip pancakes when bubbles appear. About 3-4 minutes per side. 6. Enjoy topped with peanut butter, cinnamon and additional hemp hearts and banana slices! Ingredients
1 cup dried dates - soak for 20 minutes in hot water from the tap 1/4 cup honey 1/4 cup pumpkin puree (not pie filling) 1/2 tbsp chia seeds 1/2 tbsp hemp hearts 1 tsp cinnamon 1/2 tsp ginger 1/4 tsp nutmeg dash of salt 1 cup old fashioned oats 1 cup coconut flakes, toasted 3/4 cup pepitas (pumpkin seeds), toasted 1/4 cup pecans, chopped and toasted Directions 1. Soak the dried dates for about 20 minutes so that they are soft and ready to use! 2. While the dates are soaking, warm up two frying pans at medium heat. In one, add the coconut. In the other, the nuts (pepitas and pecans). Stir until toasted and then set aside. 3. Drain the soaked dates, and either put them in a food processor and pulse until smooth, or if you don't own one, like myself, then put them onto a large cutting board and start chopping until it resembles a paste (no large chunks). 4. Put the chopped/pureed dates into a large bowl and mix in the honey, pumpkin, chia seeds, hemp hearts, cinnamon, ginger, nutmeg, and salt. Stir until mixed thoroughly. 5. Add the oats, toasted coconut, and toasted nuts/seeds. Stir until evenly combined. 6. Cover bowl with plastic wrap and refrigerate for 30 minutes. 7. Once chilled, shape the mixture into 20-25 energy balls! You can store your energy bites in the refrigerator for about 2 weeks! Enjoy :) ![]() Ingredients Quinoa 2 cups water 1 cup quinoa, rinsed Chickpeas 14 oz can chickpeas, drained and rinsed Drizzle of olive oil 1.5 tsp chili powder 1/4 tsp sea salt 1/2 tsp smoked paprika 1/8 tsp turmeric 1/2 tsp oregano Red Pepper Sauce 1 red bell pepper, cut in half and seeds removed* 2 tbsp olive oil juice of 1 lemon 1/2 tsp cracked black pepper 1/8 tsp sea salt 1/2 - 1 tsp paprika 1/4 cup fresh cilantro For Serving - add as many different veggies as possible! Chopped leafy greens (such as curly, dinosaur or red russian kale, or arugula) Sliced sugar snap seas or steamed asparagus Sliced ripe avocado Shredded carrots Pumpkin or sunflower seeds Directions 1. Begin by bringing 2 cups of water to a boil, adding the quinoa to the boiling water and reduce heat to a simmer for 15 minutes or until quinoa is cooked. 2. Preheat the oven to 425. In a medium sized bowl, add chickpeas, oil and spices. Stir to evenly coat chickpeas. Place this mixture onto a parchment lined baking sheet and put in the oven for 15 minutes. 3. On another baking sheet, put the red pepper halves cut side down and roast in the same oven for 10-20 minutes until slightly charred, to bring out the flavour. 4. To make the dressing, cut the roasted red pepper into strips and place in a blender with lemon juice, pepper, salt, paprika, oil, and cilantro. Blend until it reaches a smooth consistency. 5. To assemble the two buddha bowls, add quinoa, chopped kale and sliced peas, and chickpeas. Top this with sliced avo and a drizzle of the red pepper sauce. Enjoy!! *Note: Alternatively, you can roast the red pepper whole for 10-20 minutes. Let cool and peel the skin off the pepper (it will easily come off by pulling), and remove the seeds. Add to the blender with the other ingredients. Directions
1. Begin toasting unsweetened coconut in a small skillet on medium heat until lightly browned. 2. Combine oats, cacao powder, the toasted coconut, hemp hearts, and ground flax in a bowl and stir to combine. 3. Add the peanut butter, honey, and vanilla to the bowl and stir to combine. The mixture will be sticky. I found it useful to use my hands to make sure everything was incorporated. 4. Cover the bowl with plastic wrap and place in the fridge for half an hour. This makes the mixture easier to roll into balls! 5. Once chilled, roll into 20-24 balls. These can be kept in the fridge for up to 1 week! *Substitute gluten-free oats if wishing to adapt this recipe to be celiac friendly! I have to admit, I do not cook with portobello mushrooms as much as I should. I think the last time I ate one was when I barbecued a few and ate them in place of hamburger patties years ago! Mushrooms truly are a hearty vegetable! This recipe made them even better by marinating them in a homemade asian sauce. Ingredients:
The Sauce: 3 cloves garlic - minced 2 tsp fresh ginger - minced 3 tbsp maple syrup 3 tbsp tamari (or can use soy sauce in place) 1 tbsp sesame oil 1 tsp red pepper flakes 3 tbsp lime juice 1 tbsp water The Veggies 2 portobello mushrooms 2 cups broccoli 1 red pepper - thinly sliced 1/4 cup sliced green onions To Serve cooked brown rice or quinoa toasted sesame seeds sriracha red pepper flakes Directions 1. Begin cooking rice (or quinoa) using your desired method. 2. Combine sauce ingredients in a small bowl and whisk together to combine. 3. Place sliced portobello mushrooms into a shallow dish and pour sauce on top. Gently toss the mushrooms to cover them in the sauce. Let these marinate for 20-25 minutes. 4. While the mushrooms are marinating, cut the vegetables. 5. When 20 minutes is up, heat a large skillet over medium heat and add a drizzle of sesame oil. Add mushrooms in a single layer to the bottom of the skillet (may need to do this in two batches depending on the size of pan). Cook mushrooms for 3 minutes per side, or until they start to brown. Remove from the pan and keep warm. 6. Add red pepper and broccoli to the pan and cook for 4-5 minutes on medium-high heat. If the pan starts to become dry, add 1/4 cup of water to steam the vegetables. 7. Add the green onion and the sauce you used to marinate the mushrooms to the pan and cook for an additional minute. 8. Add the mushrooms back into the pan and serve over rice/quinoa and top with sesame seeds and sriracha (if desired). 9. Enjoy! I love smoothies as much as the next person, but I do prefer eating a meal rather than drinking it. This is why smoothie bowls are one of my favorite. By using frozen fruit and just enough liquid to blend, it yields a thick mixture that you can eat with a spoon! .Vegan Banana, Raspberry, and Blueberry Smoothie Bowl
Ingredients: 1 frozen banana 1/4 cup frozen raspberries 2/3 -3/4 cup frozen blueberries Unsweetened Soy Milk - enough to allow the mixture to blend 1/4 ripe avocado 1 tbsp hemp hearts 2 tsp cinnamon Instructions: 1. Place frozen fruit, avocado, hemp hearts, and cinnamon in a blender. 2. Add about 1/4 cup of soy milk to blender and begin blending. 3. Add soy milk as needed to allow mixture to blend. It should be thick! 4. Place in a bowl and enjoy topped with granola, hemp hearts, berries, unsweetened coconut, or anything else your heart desires! With the cold weather hopefully behind us all, its time to break out the barbecue! I don't know about you guys, but I love grilled vegetables. However, when you are grilling your fish or chicken, it often gets crowded on the grills. This recipe is perfect for when those issues arise. Roasted Vegetable with Hemp Hearts and Sriracha
Ingredients 1 butternut squash - cubed 1 red pepper - cut into bite sized pieces 1 red onion - cut into bite sized pieces 1 head of broccoli - but into bite sized pieces 1/2 head of cauliflower - but into bite sized pieces 12 mushrooms - but into 4s 2 tbsp extra virgin olive oil 2.5 tbsp balsamic vinegar 4 cloves garlic - minced 1.5 tsp dried thyme sea salt and ground pepper - to taste hemp hearts and sriracha (for serving) Instructions: 1. Preheat your oven to 425 F and get out two baking sheets (non-stick works best but otherwise lightly grease them) 2. Place all ingredients in a large bowl and toss to combine. 3. Divide the vegetable mixture among the two baking sheets. 4. Bake for 12-15 minutes, or until the butternut squash and other vegetables are tender. 5. Serve topped with a sprinkle of hemp hearts and sriracha! My favorite meal of the day would have to be breakfast. I could eat breakfast foods at every meal if I had the choice! This granola recipe is one that I have been perfecting over the years. Enjoy! ![]() Ingredients: 1/3 cup raisins* 1 and 2/3 cup oats 1 tbsp chia seeds 3 tbsp unsweetened coconut (optional) ½ tsp cinnamon 4 tbps honey 4 tbsps peanut butter ½ tsp vanilla Instructions: 1. Preheat oven to 325. 2. Combine raisins, oats, chia seeds and cinnamon in a medium sized bowl. Stir. 3. Combine honey and peanut butter in a small microwave safe bowl. 4. Microwave on high for 30 seconds. 5. Stir vanilla into melted honey/peanut butter mixture. 6. Add liquid into the dry ingredients and stir until well combined 7. Pour oat mixture onto large baking sheet and spread it out with a spatula. 8. Bake for 10 minutes or until golden brown. *craisins, nuts, or seeds could be substituted for the raisins Just because I am a Nutritionist, doesn't mean I have to eat healthy 100% of the time. Everything in moderation remember! During my past semester, I took a class on restaurant management. Little did I know that it would actually entail me managing a lunch service at the restaurant on campus. During the four months of that class, myself and two others were in charge of coming up with two specials for our lunch service which just happened to be on St. Patricks Day. One of the specials we chose to make was a roast beef sandwich with caramelized onions and mushrooms, smothered in beer cheese sauce! Doesn't that sound amazing!?! By looking at the picture, you can probably just imagine how great that tasted! Here is the recipe for the beer cheese sauce! Beer Cheese Sauce
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Sara FriedrichCanadian Registered Dietitian Archives
April 2018
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