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Month: September 2016

Make Time to Enjoy Meal Time!

Make Time to Enjoy Meal Time!

What’s for dinner? Where are we eating dinner? Do we even have time for dinner?

Between after school activities and lessons, healthy family dinners often take a back seat. Yet, family meals are so important!

Sitting down to a meal after a busy day is an amazing “RESET”.  No matter how big or small your family is, they offer a time for sharing stories, learning manners and eating nutritious foods.  And if you have kids, research shows the benefits go further to helping improve dietary intake and mental & physical health…including lowered risk of substance abuse and the prevention of disordered eating.

Despite these benefits, eating a meal as a family can easily become a rare occurrence…found only at holidays or when celebrating special events.  Don’t feel guilty…it happens…but with proper planning you can make time for family meals throughout the week!

Check out the following article for simple tips to put your meal back on your family agenda 🙂

Take the Complicated out of September!

Take the Complicated out of September!

We’re well into the back to school groove…slowly getting adjusted to the lunch making routine and the need for speedy dinners.  How have you been making out?  Maybe it’s still feeling a bit overwhelming…and that’s okay!  Sometimes it can take a couple weeks to get back into a routine.

Keep things simple …especially during times where a lot of change is taking place.  First place to keep it simple is…in the kitchen!  Don’t overcomplicate your life with elaborate weekday meals.  Here we have a delicious Pear & Apple Chicken Salad Wrap that can easily be made as a quick weekday dinner…or even for work/school lunches if you have leftover chicken from the night before! Enjoy 🙂

Ingredients

Serves 4-6

  • 2 chicken breasts, cooked in garlic and lemon juice
  • 2 cups of salad greens of your choice
  • 1 Bartlett Pear, washed, cored and sliced
  • 1 Gala Apple, washed, cored and sliced
  • 1/8 red onion, thinly sliced
  • 1 celery stalk, chopped finely
  • 4-6 whole-wheat tortillas
  • 4 Tbsp. of Mayonnaise
  • 1 Tbsp. chopped dill
  • 2-3 Tbsp. Feta Cheese (optional)

Directions

1. Cook chicken at 375 F in oven for about 40 minutes – until internal temperature reaches 165 F. Slice into bite sized pieces and set aside.

2. In a small bowl, mix mayonnaise with the chopped dill to make a dressing.

3. Wash and chop apple, pear, red onion and celery.

4. Spread each tortilla with the mayonnaise mixture. Divide the salad greens and bite sized chicken pieces between each tortilla. Top with apple, pear, red onion, celery and feta cheese.

5. Fold the sides of the tortilla to enclose the filling.

Place in a container for school lunches. Make sure it’s kept in the refrigerator or a cooler if going to be in room temperature for more than 2 hours!

Your Child’s Favourite Teacher!

Your Child’s Favourite Teacher!

Happy Labour Day!

Summer is a time for kids to learn and explore…and the learning definitely doesn’t stop after today – because yes, it’s BACK TO SCHOOL.    Do I hear any cheers?!?!  Maybe from the parents ..and hopefully from the kids too!  It’s an exciting time and as a parent, you are definitely a teacher for your child everyday.  You may even be your child’s FAVOURITE teacher…hopefully you get a back to school present for that award 🙂

What your kids will learn in school this year can be supplemented with what you teach them in your kitchen.  It doesn’t need to be about hitting the books all the time!

Make your kitchen a classroom to teach your kids a ton of practical applications of their studies:

Math: working with fractions and measuring ingredients

Reading: following recipes and naming ingredients on labels

Writing: Making grocery lists, weekly family meal plans

Science: Watching how ingredients work together to make a final creation

Check out the following article to find quick and easy meals that can be created with your kids as helpers!

Lemonade Fruit Popsicles

Lemonade Fruit Popsicles

Hydrating is SUPER important in the summer, fall, spring and even winter.  Sometimes even when you aren’t feeling thirsty – you are still on the verge of becoming dehydrated.  Symptoms of mild dehydration could be as simple as a headache or feeling tired.  Bottom line: make sure you stay hydrated!  Of course the go to is good old H2O (water)…but you can also stay hydrated with flavour 😉

Try this recipe for Lemonade Fruit Popsicles …great for kids after playing sports or being in the pool all afternoon!

Lemonade Fruit Popsicles: (Serves 8)
Lemonade with 1.5 freshly squeezed lemons

1 tsp of rose water, 1-2 Tbsp

brown sugar or agave (depending on preferred sweetness)

1 liter of water.
Assorted fruits: 1 cup of assorted strawberries, kiwis, blueberries and raspberries

Directions:

Mix all the ingredients together and pour into popsicle holders.  Freeze until solid.  Easy as that!

Recipe created by Elis Halenko @elis_eats 

Go Smashed Potatoes!

Go Smashed Potatoes!

Looking for an awesome side dish for your long weekend BBQ?  Potatoes always come to mind…Here we had a bit of an issue…

One wanted mashed, the other wanted roasted…so what to do? Go with SMASHED!  Try the below awesome recipe that’s a healthy addition to your BBQ favourites.

Go Smashed Potatoes

Ingredients
Serves 6-8 people as a side dish

1 lb. pre-washed mini potatoes (any colour)
5-6 tbsp. Extra virgin olive oil
2 sprigs of fresh rosemary
3 pinches Himalayan pink salt

Directions:

1. Fill a large pot with water. Add the pre-washed mini potatoes to the pot. Cover the pot and bring to a boil for 12-15 minutes or until potatoes are tender/soft. Once cooked, you should be able to put a fork through the potatoes.

2. Strain cooked potatoes and place them evenly on a cookie sheet lined with parchment paper. Using the bottom of a glass/container flatten the potatoes so they are all smashed!

3. Preheat oven to 400 F. Drizzle olive oil and sprinkle Rosemary sprigs and salt evenly over the mini potatoes. Roast in the oven on convection for 30-35 min until potatoes are golden brown.

4. Serve as a tasty and healthy side dish with chicken, pork or beef.

NUTRITION FUN FACT! Potatoes are a great source of potassium which is important for heart health! Keep the skin on your potatoes to get even more potassium!