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February is Heart Month

 

Every year, the Heart and Stroke Foundation dedicates the month of February as Heart Month. It is used to raise awareness across the country about the serious risks associated with heart disease and stroke. This year’s campaign is titled “Make Death Wait”, with startling and effective commercials used to raise awareness. You can check out the commercials at http://mdw.heartandstroke.ca.

 According to the Heart and Stroke foundation of Canada, heart disease and stroke are two of the three leading causes of death in Canada, with someone becoming another victim every 7 minutes in Canada. Over the past 40 years, the rates of heart disease and stroke have been steadily declining, with a 25% decrease in the past ten years. What some people may not know, is that each year more women than men die from a stroke. 

 Nine out of ten Canadians have at least one risk factor for heart disease or stroke. These major risk factors include: smoking, excess alcohol consumption, physical inactivity, obesity, high blood pressure, high blood cholesterol, and diabetes. You have the power to control all lifestyle factors that might put you at risk and prevent or delay your chances. Try to fit in healthy eating and exercise as much as you can into your daily routines.

  •  Monitor portion sizes and increase whole grains.
  • Pack a healthy lunch the night before to bring to work with you the next day, so you won’t be tempted by fast food and/or the vending machine.
  • Eat at least 5 servings of fruits and vegetables a day.
  • Stock up on healthy foods in your pantry and fridge. Limit foods that are high in saturated fat, salt and refined sugars. Make the healthy choice the easy choice.
  • Go for a 30 minute walk during your lunch hour, walk to work, or try to take at least three, ten minute walks throughout the day to meet your daily physical activity recommendations.
  • Walk with a friend or join a walking/running group to keep you motivated.

 Try out this delicious Heart and Stroke Foundation of Canada’s dinner recipe, with only 2 g total fat and 78 mg of sodium

 Chicken Souvlaki with dill tzatziki

  •  500 g (1 lb) boneless skinless chicken breasts
  • 15 ml (1 tbsp) dried oregano leaves
  • 2 large cloves garlic, minced
  • 2 ml (1/2 tsp) grated lemon rind
  • 45 ml (3 tbsp) lemon juice
  • Pinch freshly ground pepper

Tzatziki:

  • 160 ml (2/3 cup) 0% Greek yogurt
  • 80 ml (1/3 cup) shredded cucumber, squeezed dry
  • 1 small clove garlic, minced
  • 15 ml (1 tbsp) chopped fresh dill
  • 2 ml (1/2 tsp) grated lemon rind

Directions

  1. Cut chicken breasts crosswise into 2.5 cm (1 inch) strips and cut each strip into 3.5 cm (1 1/2 inch) chunks. Place in bowl. Add oregano, garlic, lemon rind and juice and pepper and stir to coat well. Cover and refrigerate for up to 30 minutes.
  2. Tzatziki: Meanwhile, in bowl, stir together yogurt, cucumber, garlic, dill and lemon rind until combined. Cover and refrigerate for up to 24 hours.
  3. Preheat broiler to high or if using grill, preheat grill to medium high.
  4. Skewer chicken onto 4 metal or soaked wooden skewers (see tip below). If broiling, place on foil lined baking sheet and place sheet in oven, about 15 cm (6 inches) from broiler. Broil, turning once, for about 8 minutes or until golden brown and no longer pink inside.
  5. If grilling, place skewers on greased grill over medium heat for about 10 minutes. Turn once.
  6. Serve with tzatziki.

Tip: Soak wooden or bamboo skewers in water for about 15 minutes before using to reduce flare ups.


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Tags: , , , , , , , , , , , , , February 5, 2012 | No Comments »



Healthy Snacking – The Easy Choice

Enjoying small, healthy snacks throughout the day can be a great way to satisfy your hunger cravings and to meet your energy and nutrient needs.  When enjoying snacks,  aim to include 2 to 3 food groups in each snack, and include some variety in your snacks!

 A healthy snack should be around 150 calories and as with most foods, portion size is important. It is easier to control portion size when you enjoy the snack on a plate or in a small bowl, as opposed to eating right out of the bag. This is especially important if you’re eating in a distracted environment, such as eating at your desk, or while watching TV.  

Make the healthy choice the easy choice! Stock your fridge and cupboards with healthy options, and make them the easiest choice for you. This will eliminate any unhealthy snacks and food that are available to you, and decrease the chances that you’ll want to reach for snacks that are high in calories, sugar, fat, and salt.

 

Healthy Snack Ideas:

  • 10 baby carrots with 30 ml (2 tbsp) hummus
  • 1 cup homemade yogurt parfait- plain yogurt, your favourite fruit and topped with some whole grain cereal
  • ½ peanut butter and banana sandwich on whole grain on bread
  • 10 frozen grapes (try this when you’re craving ice cream)
  • 30 gm (1 ounce) of low fat cheese and 4 whole grain crackers
  • One small apple (sliced) with almond butter

 

Try out this yogurt parfait recipe. You can make extra, store it in the fridge and enjoy it the next day.

 Papaya-Berry Yogurt Parfaits

Makes 6 servings

Ingredients:

                    3 containers (5.3 ounces each) plain low fat yogurt

                    5 tablespoons honey

                    1 1/2 teaspoons grated lemon zest, plus 1 tablespoon juice

                    1 piece fresh ginger (about 2 inches

                    1 papaya (1 pound), peeled, halved lengthwise, seeds discarded,

                     cut  into 1/2-inch cubes

                    1 package (6 ounces) fresh blackberries

                    1 package (6 ounces) fresh raspberries

                    1/4 cup chopped fresh mint, plus sprigs for garnish

                    1/2 cup low fat granola

 Directions:

  1. In a small bowl combine yogurt, 3 tablespoons honey, and zest; set aside.
  2. Using the large holes of a box grater, grate the ginger (no need to peel) into a small bowl. Squeeze ginger through a fine-meshed sieve or strainer placed over a medium bowl to get a total of 1 tablespoon ginger juice. Discard pulp. To the bowl with the juice, add remaining 2 tablespoons honey and lemon juice; whisk to combine. Add papaya, blackberries, and raspberries and toss gently to coat.
  3. To serve: Spoon half the fruit and juices among six 8-ounce tall glasses. Sprinkle chopped mint over the fruit. Top with half the yogurt mixture and half the granola. Layer with the remaining fruit, yogurt, and granola. Garnish with mint sprigs.

What is your favourite, nutritious snack?


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Tags: , , , , , , , , January 30, 2012 | No Comments »



Barley – The little grain with a big impact

 Barley Begins…

 Barley is an ancient grain that originated in Ethiopia and Southeast Asia, and has been cultivated for more than 10,000 years to feed both animals and humans, as well as make alcoholic beverages. As far back as ancient Greek and Egyptian culture, barley served as a staple bread-making grain, and an important source of nutrition for Greek and Roman athletes, as well as Roman gladiators.

In the 16th century, the Spanish introduced barley to South America, while the English and Dutch settlers of the 17th century brought it with them to the United States. Presently, barley is grown around the world, but its leading exporters are the European Union, Australia and Canada. In Canada, the major growing areas are Alberta, Manitoba and Saskatchewan, but Alberta farmers produce more than five million tonnes of barley each year, which is about half of Canada’s annual crop.

Buying and Storage

Barley is a readily available grain and can be purchased in several forms including pearled, hulled and flaked. Pearl barley is quite common and is sold in most supermarkets. Barley flour, flakes and grits may be found in health food and specialty stores.

Aside from being sold raw, barley is also used as a commercial ingredient in prepared foods such as breakfast cereals, soups, pilaf mixes, breads, cookies, crackers and snack bars.

After purchasing, barley should be stored in a tightly covered glass container in a cool, dry place or in the refrigerator during periods of warmer weather.

 Health Benefits

According to the Alberta Barley Commission www.albertabarley.com, barley is a tiny grain, with big nutritional significance.

 Barley is a rich source of soluble and insoluble fibre…

  • Lowering Cholesterol – Heart Health
    • Soluble fibre is effective in lowering blood cholesterol and may reduce the risk of heart disease as well as the risk of developing type II diabetes by slowing the body’s absorption of sugar.
  • Bowel Health
    • Additionally, the insoluble fibre found in barley may be beneficial in helping the body maintain regular bowel function. Insoluble fibre may also help lower the risk for certain cancers such as colon cancer.
  • Weight Management
    • Soluble fibre slows the absorption of glucose into the blood stream, which results in feelings of fullness that may help maintain a healthy weight.
  • Low on the Glycemic Index (GI) – Helpful for diabetes management
    • Low GI foods assist in the prevention of type II diabetes as well as the management of blood sugar and cholesterol.
    • Barley is considered a low GI food, which means that it does not raise blood glucose as much as high GI foods do, resulting in better blood glucose control.
  • Rich in Beta Glucan – Helpful for diabetes management
    • Beta glucan is a type of carbohydrate that plays a role in regulating glucose and cholesterol.
    • Research shows that the beta-glucan found in barley also promotes healthy blood sugar by slowing glucose absorption.
  • Packed with Vitamins and Minerals – Overall health
    • Barley contains several vitamins and minerals including niacin (Vitamin B3), thiamine (Vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper9.
  • Source of Antioxidants – Overall health
    • Barley contains antioxidants, which are also important for maintaining good health.
    • Specifically, antioxidants work to slow down the rate of oxidative damage by gathering up free radicals that form when body cells use oxygen.
  • Source of Phytochemicals – Overall health
    • Barley contains phytochemicals, which are natural plant-based chemicals.
    • Studies indicate that phytochemicals may decrease the risk for certain diseases such as heart disease, diabetes and cancer, however more research is needed to confirm these results.

How to Include Barley as Part of Your Everyday Diet

 Barley can be incorporated into a variety of homemade dishes ranging from breakfast items to entrees, soups and sides and even baked goods.  When most people think of barley, I’m betting they think of soup. But in fact, barley can be used in a wide variety of recipes. The following is just one of many examples, and it’s perfect for supper on a cold winter’s night.

 Slow Cooked Chicken Barley Chili
Recipe courtesy of the Oat and Barley Council of Ontario
 

Ingredients

  • 1 pound boneless, skinless chicken breast halves or thighs, cut into 1/2 inch pieces
  • 1 can pinto beans, rinsed and drained
  • 1 can corn
  • 1 cup pearled barley
  • 1-2 tbsp chili powder (to taste)
  • 1 tsp ground cumin
  • 6 cups water
  • 1 can diced tomatoes, with juice
  • 1 jar mild or medium salsa
  • Freshly ground pepper to taste
     

Directions

  1. Combine all ingredients in a slow cooker.
  2. Stir to combine.
  3. Cover and cook on low for 6-8 hours or on high for 4-6 hours.
  4. Serve with sourdough toasts.

Enjoy!


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Tags: , , , , , , , , , , , , , , , , , January 22, 2012 | No Comments »



The Skinny on Green Tea

I prefer Matcha

In the summer of 2010, I attended the IFT (International Food Technologists) conference and trade show in Chicago. At that time, I was introduced to Matcha Green Tea from Japan.  Up until that point, I was not a fan of the taste of green tea, however, I had only tried super market brands. After the introduction of Matcha, enjoying the taste and how I felt after drinking it, my interest for green tea grew.

Matcha green tea is the whole Tencha leaves ground into a powder. As a result, matcha boasts more health benefits than green tea alone. Matcha, shade grown tea, is rich in theanine (an amino acid) and catechin (an antioxidant) which helps the body stay energized and the mind stay alert. One of the reasons it is my favourite.

Tea 101

There are 5 basic types of tea: black, green, oolong, white and pu-her which are all derived from the camellia sinensis plant in some of the most exotic places all around the world, India being the largest tea producer and exporter. The type of tea you decide to enjoy is determined by the processing methods used once the leaves have been plucked from the plant.

Green tea is less processed than black and oolong teas meaning once they are plucked, they are steamed or pan fried as opposed to fermented. Green tea also has less caffeine than black tea and is packed with powerful antioxidants called polyphenols. Green tea has been consumed throughout the ages in India, China, Japan, and Thailand and now more recently in Canada.

Health Benefits of Green Tea

Green tea is made from unfermented leaves and reportedly contains the highest concentration of polyphenols. The polyphenols in green tea can neutralize free radicals and may reduce or even help prevent some of the damage they cause. Scientists believe that free radicals contribute to the aging process as well as the development of a number of health problems, including cancer and heart disease. Green tea is high in potassium, iron, magnesium and dietary fibre. Decades of research shows the effectiveness of green tea in raising HDL cholesterol (the ‘good cholesterol’) while lowering LDL cholesterol (the ‘bad cholesterol’) and in slowing the aging process of our skin. Another sought-after benefit of consuming green tea daily is its role in reducing the risk of some cancers. More research is being conducted on the relationship of green tea and weight loss.

Include Green Tea Today in your Meal Plan

The best way to enjoy green tea on a daily basis is to boil a cup of water and allow a tea bag or loose leaves to steep for one minute. Or for Matcha, add a ½ teaspoon of the vibrant green powder to a small amount of hot water in a mug, whisk until foaming, then add a full cup of hot water and stir.

For more enthused green tea fanatics, why not try this simple on-the-run recipe…

Peach Green Tea Smoothie

  • 1 green tea bag (or a tsp of matcha green tea)
  • 1 large peach, sliced and pitted
  • ½ a banana
  •  1 cup of skim or 1% milk or almond beverage
  • ½ cup ice cubes
  • 1 tbsp honey

Preparation:
Brew ½ cup of green tea and chill with ice cubes. Blend the brewed green tea (or a teaspoon of matcha green tea and ice), banana, milk and peaches until smooth meanwhile adding honey for sweetness and ice for consistency.

Do you have a favourite way to consume green or matcha green tea?


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Tags: , , , , , , , , , , , January 16, 2012 | No Comments »



New Year, Start Healthy. Brown Baggin’ it!

Spending $1200 every year on lunch…sounds crazy doesn't it? After you do the math it is possible. If you are spending $5 on lunch every day, that equates to $25 per week, $100 per month, and yes- $1,200 per year!

Start the New Year off right by brown baggin’ it. Maybe you have a New Year’s resolution to eat healthier, or to save some money. Packing a lunch for work can save you cash and calories. Committing to make a nutritious lunch at least 3 times per week is a great way to start.

Here are a few tips to follow when packing a lunch:

Prep:

  • Plan your lunch ahead by cooking extra portions for dinners, such as casseroles, stews and soups that you can refrigerate or freeze in transportable containers to bring to work.
  • Make extra lean protein choices such as chicken and turkey, and then slice it for your lunch the next day.
  • Add dipping sauce for veggies like hummus or a low-fat salad dressing. Portion them out and store in the refrigerator for easy access the next morning.

Add Variety:

  • Keep your sandwiches from getting boring by adding different toppings like: pickle slices, cheese, sliced cucumbers, tomatoes and basil leaves.
  • Pack enjoyable snacks such as pretzels, sliced apples, trail mix, or homemade cookies to help curb your appetite during coffee breaks. Remember portion sizes!
  • Try different sandwich components such as whole-grain tortillas. Wrap up last night’s protein leftovers in one with a slice of cheddar cheese, garnish with veggies and have a wrap for lunch.

Transportation:

  • Remember food safety and to keep your lunch chilled during the morning hours.

Eating your lunch at work:

  • If your office has a lunch room or cafeteria take at least 20 to 30 minutes to focus on mindful eating and have a break away from your work.
  • If you’re without a lunch room or cafeteria take time away from your computer and phones to enjoy your lunch.
  • Avoid the lure of the vending machine by packing some extra fruits and veggies for a mid-afternoon snack.

Healthy lunch ideas:

Building a salad:
Choose dark green lettuces like romaine lettuce. Romaine lettuce contains seven times the levels of vitamins A and C than iceberg lettuce. Even though lettuce is a low in calories, salad dressings can be high in fat, sodium and calories making your “oh so healthy salad” more unhealthy than you realize. Use the lettuce as your base and build a salad that incorporates other chopped veggies and protein. For example, add a serving of chicken, hard-boiled egg, black beans, kidney beans, chickpeas, or a light sprinkle of cheese.

Using Leftovers:

This Vegetarian Black-Bean Chili Recipe can easily be re-heated for a lunch and it is full of high quality, low glycemic index carbs, vitamins and minerals plus extra spice. Talk about quick comfort — this half-hour chili satisfies the best of them, especially when topped with your favorite fixings – I like shredded cheddar.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • Coarse salt and ground pepper
  • 2 zucchini (about 1 pound total), halved lengthwise and thinly sliced crosswise
  • 2 carrots, thinly sliced
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 2 cans (19 ounces each) black beans, rinsed and drained
  • 1 can (28 ounces) crushed tomatoes
  • 1 package (10 ounces) frozen corn kernels, thawed

Directions

  1. In a 5-quart Dutch oven or heavy pot, heat oil over medium-high. Add onion and garlic; season with salt and pepper. Cook, stirring occasionally, until beginning to soften, about 4 minutes.
  2. Add zucchini, carrots, chili powder, and cumin. Cook, stirring occasionally, until carrots are crisp-tender, 6 to 8 minutes. Add beans, tomatoes, corn, and 1 cup water. Simmer until slightly thickened and carrots are soft, 8 to 10 minutes more.

Enjoy!


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Tags: , , , , , , , , , , , , , , , , , January 7, 2012 | No Comments »



New Year, Healthy Start

Happy New Year!

A great time for a healthy start for your food, nutrition and fitness strategy.

I’m excited to be launching my new website in the next few weeks! You’ll be able to subscribe directly to my blog. I’ll be blogging more often – 4 to 5 times per month about interesting food and nutrition topics!

I look forward to connecting again soon.


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Tags: , , , , , , January 2, 2012 | No Comments »



Festive Beverages

‘Tis the season, and along with that comes plenty of delicious holiday treats including beverages. These treats including fun, seasonal drinks can be enjoyed while maintaining a healthy eating plan throughout the festivities. But how?

Often people don’t realize the extra calories in that Caramel Macchiato (12 oz is 230 calories) or that Candy Cane White Hot Chocolate (14 oz is 440 calories with a 18 grams of fat!). Then if you add a liqueur to the mix, you’re getting a huge number of calories.

Treating yourself to some holiday delicacies occasionally is ideal. By doing this in moderation, you won’t have insatiable cravings for the sweet foods that can sometimes break down your healthy eating habits. So what is the key to not over doing it?

Portion Size is the Number One thing to monitor

Size does matter and it’s all about portion size! Order the smaller size when you are out. If you’re at home, paying close attention to the size of your mugs and glassware (remember my blog post about Mindful Eating). Watch the refills, plus the ‘extras’ like the whipped topping and using egg nog instead of low fat milk for lattes. Large portion sizes leads to the extra calories and not necessarily the increased satisfaction of consuming so much fat and sugar in only a few gulps!

At this festive time of year – keep these tips in mind:

  • While you indulge occasionally, stick to only one of your favourite treats. And make sure you’re stocking up on healthy fruit and veggie treats.
  • So for today, if you choose the festive beverage – savour and enjoy it. And be sure not to chase it down with 4 extra gingerbread cookies!

Alcohol in Moderation

When enjoying holiday parties, the important thing to remember is to consume alcohol in moderation. Alcohol is high in empty calories, which in other words means that it doesn’t contain many nutrients for the amount of calories that it contains.

Try limiting yourself to 1 drink (4 oz serving) a day; some studies have shown that it could be beneficial for your health! Keep these tips in mind:

  • Choose a glass of delicious red wine, because it is full of antioxidants that could help decrease your risk of heart disease and may improve brain function. Moderation is the key.
  • Avoid the before dinner drinks, or go for the non-alcoholic drinks (cranberry juice, sparkling water with a lemon twist) instead…sometimes they can be just as festive and fun!
  • Keep hydrated throughout the holidays with water. Try lemon or lime wedges for a new twist.

Keep these tips top of mind this season! Looking for a new recipe – try out this fun, fruity, festive drink – Raspberry Passion Punch.

Raspberry Passion Champagne Recipe

What you’ll need:

  • 2 cups cold water
  • 2 cups cranberry juice cocktail
  • 1 pouch (1/2 of 15.6-g pkg.) Raspberry Drink Mix
  • 2 cups cold champagne
  • 1/2 cup fresh or frozen raspberries

How to make it:

  • ADD water and juice cocktail to drink mix in 1.5-L plastic or glass pitcher; stir until mix is dissolved.
  • STIR in champagne.
  • POUR over raspberries in glasses. Serve immediately

If you’d like to make a non-alcoholic version as well, substitute sparkling water or club soda for the champagne! This recipe makes about 6 servings (1 cup each). ENJOY!


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Tags: , , , , , , , , , , , , , , , December 18, 2011 | No Comments »



Gingerbread

Gingerbread is rich with history and nutrition.

History

Traced all the way back to the ancient Greeks and Egyptians, gingerbread began its journey being used for ceremonial purposes and medieval festivities. Centuries later, recipes began to shift and traditions began to develop, most notably in Nuremburg, Germany. Here is where the flat, shaped gingerbread cutlets thrived and gave this city the name of “Gingerbread Capital” of the world, with professional sculptures of gingerbread carved for special occasions! It is no wonder this fun tradition was brought over to the Western culture in the 19th century to be recognized as a special blend of magic over the holiday season.

Nutritional Benefits
Ginger is highly recognized for its ability to treat upset stomachs. It is a good source of potassium, magnesium, copper and vitamin B6 and has been shown to lower cholesterol in the blood. What a great ingredient to pack into our holiday season recipes!

Gingerbread can be baked and put into many events over the holidays. How about packing some cookies for a ski trip or a winter hike? You could bake a nice spiced-apple gingerbread loaf for a friend or your colleagues.

Or what about this Gingerbread Granola? This is one fun way to enjoy taste and nutrition with high fibre and low sodium:

Gingerbread Granola

2 ½ cups rolled oats

¾ cup raw slivered almonds

¼ cup raw sunflower seeds

2 tablespoons ground flaxseeds

¾ teaspoon ground ginger

¾ teaspoon ground cinnamon

⅛ teaspoon ground cloves

⅛ teaspoon salt

Pinch of nutmeg

⅓ cup agave nectar

¼ cup brown sugar

1 tablespoon molasses

¼ cup chopped dried apricots

¼ cup golden raisins

Preheat oven to 300˚F. In a large mixing bowl, combine oats, almonds, sunflower seeds, flaxseeds, and spices. In a separate bowl, whisk together agave nectar, brown sugar, and molasses. Pour over dry mixture and stir until incorporated thoroughly. Evenly spread granola mixture onto a parchment-lined and rimmed baking sheet. Bake until dry, stirring occasionally, for about 25 to 30 minutes. Cool slightly before adding apricots and raisins. Once cooled completely, store in an airtight jar or sealed bag.

PER SERVING (1/2 cup): 300 cal, 9g fat (0g sat), 8g protein, 50g carb, 6g fibre, 40mg sodium, 29g sugars, 60mg calcium, 3mg iron


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Tags: , , , , , , , , , , , , , December 11, 2011 | No Comments »



Food Safety tips for the Holidays

Let The Holiday Food Prep Begin

Make food safety your most important ingredient this holiday season!
You’ve heard it before, and you will hear it again- wash your hands before touching any foods. This is to keep germs from spreading to food. Wash your hands with soap and warm water for at least 20 seconds. Remember to keep your hands clean throughout the preparation process, especially between handling raw and cooked foods.

Storage:

When storing ingredients in your fridge, keep raw foods separate from cooked and ready-to-eat foods. Storing raw foods such as the uncooked turkey on the bottom shelf of your fridge is an easy way to ensure turkey juices do not drip onto other ready-to-eat foods.

Holiday Buffets:
During the holidays, pot lucks and buffets are very popular. There are a few things that you should remember so the food you, your family and your friends are consuming is safe.

  • Cook food to the safe internal temperature and serve it immediately after it has reached this temperature.
  • Keep hot foods hot (at least 60°C /140°F and above). This can be done by using warming trays, chafing dishes or crock pots.
  • Keep cold foods cold (at or below 4°C /40°F). This can be done by putting the serving trays on crushed ice.
  • Throw away any food that has been sitting on the buffet table in the temperature danger zone (between 4°C and 60°C) for more than 2 hours.
  • Every time that a buffet is re-stocked bring use a new serving dish. Do not stock up new foods to the old serving dish on the table.
  • Remember to provide serving utensils for every dish on the buffet table to prevent contamination between guests.
  • Sometimes you may need to remind guests of food safety and to use the serving spoons instead of their fingers or own cutlery.

The Best Part: Leftovers!
Everyone looks forward to leftovers from big feasts. Here are a few tips to remember when storing these foods for another meal:

  • Do not use the foods leftover on the buffet – there is too much of a concern of contamination from temperature abuse and improper handling by the guests.
  • If you have cooked or made extra foods (not yet on the buffet table), then quickly store the hot food in uncovered, shallow containers. This will help the food cool more quickly.
  • The fridge can become overstocked very quickly with leftovers, be sure that the cool air in the fridge can still circulate.
  • Eat the refrigerated leftovers within 2 days or freeze the food instead for a longer shelf life.
  • Leftovers need to be reheated to at least 74°C (165°F) before consuming.

Keep Top of Mind!

And enjoy the Season


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Tags: , , , , , , , , , , December 4, 2011 | No Comments »



Olive Oil

The research suggests virgin olive oil is known for its heart healthy properties including reducing cholesterol.

A traditional Mediterranean diet has shown some protection against other chronic diseases by decreasing inflammation. It has been partially attributed to the high intake of virgin olive oil with this dietary regime.

Virgin olive oil contains numerous phenolic compounds that exert potent anti-inflammatory actions in the body.

I use virgin oil olive for salad dressing and it fits perfectly with bread dipping, sliced tomatoes and fresh mozzarella cheese. And I use olive oil for sautéing my favourite veggies!

How do you use olive oil and virgin olive oil?


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Tags: , , , , , , , , , November 13, 2011 | No Comments »



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