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Nutrition month - week 4!


Think healthy eating is bland? No way! Healthy eating tastes great! Keep it interesting: get creative with cooking strategies, experiment with new foods and flavours, and refresh your recipes.

Sometimes your menu just needs a little inspiration.

Spice can be nice! For example:

  • Red pepper flakes deliver some heat to lighten sautéed fresh or frozen greens
  • Grainy mustard and lemon adds tangy freshness to fish.
  • A dash of nutmeg can go well with carrots, butternut squash or parsnips.
  • Curry can be tasty with lentils or stir-fry.
  • Cinnamon adds sweetness to apples, pears, or sweet potatoes.

Instead of take out, make your own quick and tasty meals!

  • Try a family taco, fajita, or salad bar. Get everyone involved in the meal preparation!
  • Make your own pizza in minutes. Top whole grain flat breads with tomato sauce, flavourful cheese, and leftover roasted veggies.
  • Have a sandwich for supper! Use whole grain buns, hummus, or leftover roasted chicken or beef with a slice of cheese and then pile on the veggies.

Try a new snack!

  •  ½ whole grain bagel with ricotta, sliced strawberries (fresh or defrosted frozen) and goat cheese.
  • Apple with peanut butter and toasted coconut
  • Avocado half filled with cottage cheese, salsa, and a squeeze of lime juice.
  • Boost protein in berry smoothies by adding cooked red lentils or soft tofu.
  • Top defrosted frozen raspberries with a spoonful of plain yogurt.
  • Sprinkle baby spinach or arugula with fresh lemon juice, a little olive oil, a pinch of sea salt, and Parmesan cheese for a simple delicious side salad.
  • Grill pears and sprinkle with a little shaved dark chocolate and slivered almonds for a delicious dessert.
  • Snack on a small portion of cooked barley mixed with defrosted frozen blueberries, flax seeds, and a hint of maple syrup.

Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at: www.nutritionmonth2016.ca

Maria Reesor, Registered Dietitian


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