Arctic Char with Mashed Cauliflower

By Amanda Li on

In need of a macro-friendly post-workout meal? Here's a step-by-step tutorial on how to prepare pan-seared arctic char, with a side of Brussels sprouts and garlic mashed cauliflower in exactly 15 minutes!

Ingredients

  • 1 bag frozen cauliflower
  • 4-6oz fillet of wild arctic char or other fish
  • 1/2 lb Brussels sprouts, trimmed and halved
  • 1/2 homemade garlic puck, divided
  • 2 sprigs thyme
  • 1-2 tbsp of water
  • 1 tbsp avocado oil
  • to taste salt and pepper


Instructions

  1. Steam the bag of frozen cauliflower for 10 minutes.
  2. Heat a non-stick skillet over medium heat. Add a piece of garlic puck, Brussels sprouts and thyme. Cook for 2 minutes, then add 1 tbsp of water and cover with a lid and cook for 2-3 minutes, or until desired tenderness, adding a...
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Eggplant Sweet Potato Curry

By Half Your Plate on

This delicious curry is packed with vegetables


Ingredients

  • 3 Asian eggplants or small eggplants
  • 1 onion chopped
  • 6 tbsp canola oil divided
  • 1 bunch green onions chopped
  • 1 stalk celery chopped
  • 2 red thai chilies
  • 1 tbsp curry powder
  • 3 tbsp tomato paste
  • 1 can coconut milk
  • 1/2 cup vegetable broth
  • 1 large sweet potato peeled and chopped
  • 1/4 cup fresh cilantro coarsely chopped
  • cooked rice

Instructions

  1. Chop eggplants into 1 inch pieces; set aside.
  2. In a large nonstick skillet heat 5 tbsp of the oil over medium high heat. Brown eggplant and onion for about 8 minutes and remove to bowl.
  3. Return skillet to medium heat and add remaining oil. Cook green onions, celery, chilies and curry powder for 2 minutes. Stir in tomato paste until...
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Getting started tips

By Staff Writer on

So you've signed up for Sugar-Free September – congratulations on committing to being a Healthy Hero and raising funds for the fight against cancer!

Where to get started?


Giving up added sugars can seem like a daunting task. Our best advice to you is plan ahead and keep it simple.

Here are some tips to help you prepare.

  • Check the ingredients list for added sugars. If you see any added sugars near the start of the list, the product is high in sugar.
  • Try diluting 100% fruit juice with sparkling water if you find it hard to give up soft drinks.
  • Try using half the amount of sugar you would usually use in baking. Mashed banana, unsweetened applesauce, raisins and dates can be used instead of some of the added sugar to sweeten your baking....
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One Pot Beef Burrito Bowls

By Half Your Plate on

Dinner for the whole family in under 30 minutes? It might sound too good to be true, but we’ve got you covered!

If you like things a bit spicier, kick up the chili powder or jalapeno for a bit more punch. For a low-carb variation, reduce your portion of rice and serve the meat, bean and veggie mixture over a bed of lettuce. You could also try substituting the regular chicken stock for sodium-reduced to decrease your sodium intake, or sub the ground beef for ground turkey if you’re watching fats.



Ingredients

  • 1 tbsp olive oil
  • 1 lb ground beef
  • 1 tbsp chili powder
  • 1 tsp cumin
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 3 cups chicken broth
  • 2 cups strained tomatoes
  • 1/2 cup salsa
  • 2 cups dried instant rice
  • 1 can black beans drained
  • 1 medium-sized...
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Angel Luk

By Staff Writer on

Angel Luk is a Registered Dietitian with the College of Dietitians of BC and a member of the Dietitians of Canada and SportMedBC after graduating from the University of British Columbia with honors. Since joining the High Performance Integrated Support Team at the Richmond Olympic Oval in 2014, Angel has worked with athletes at the community, provincial, and national level through individual nutrition consultations, small group education sessions and team presentations.



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Rachel Dickens

By Staff Writer on

Rachel is a Victoria based dietitian and works for Island Health Authority as a Certified Diabetes Educator. She also does private practice with a focus on healthy eating and plant based diets. During her spare time she manages the blog The Conscious Dietitian which aims to bring together healthy eating and sustainable food choices.

Prior to working in Victoria, Rachel graduated with a Masters in Nutrition and Dietetics from Griffith University in Australia. After graduation she worked in Aboriginal health, renal and chronic disease prevention.

Rachel is passionate about educating people about healthier alternatives. As an Ambassador for Sugar Free September she is looking forwards to sharing some of her favourite tips and tricks for...

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Andy De Santis, RD MPH

By Staff Writer on

Andy is a Toronto-based private practice dietitian and nutrition writer who specializes in weight management, general healthy eating and chronic disease prevention. He also holds a master’s degree in public health nutrition.

Before venturing into private practice, Andy was employed at the Canadian Diabetes Association where he worked in the areas of research & education.

He believes that the Sugar Free September initiative is an opportunity for people to gain a better understanding of the processed foods that they consume on a regular basis and to help educate Canadian’s about some of the less healthy sugar-added foods that we could do with cutting back in our diets.

You can visit Andy's website here.



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Amanda Li

By Staff Writer on

Amanda Li is a registered dietitian, professor at George Brown College and a fitness enthusiast! She holds a Masters in Nutrition from the University of Guelph, and a Culinary Arts Diploma from the Culinary Arts School of Ontario. Upon graduating from chef school, she knew she wanted to bring together her dietetic experience and working in a professional kitchen setting to create a nutrition coaching practice that is foodcentric, and grounded in teaching individuals a basic life skill - nourishing their body, mind, and soul.

Amanda's Approach to Healthy Eating:

I believe in keeping nutrition simple.

I believe that food can by thy medicine.

I believe that food is neither good or bad.

I believe that all foods can fit.

I believe in...

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Mediterranean Lentil Salad

By Half Your Plate on

This healthy salad is easy to make and tastes great!


Ingredients

Dressing

  • 1/4 cup olive oil
  • 1/8 cup red wine vinegar
  • 1/2 tsp oregano
  • Garlic, salt and pepper to taste

Salad

  • 1 cup cherry tomatoes halved
  • 1/2 large cucumber large diced
  • 1/2 yellow pepper diced
  • 1/2 red pepper diced
  • 1/3 cup parsley
  • 1/2 cup feta crumbled
  • 1/2 cup lentils cooked and cooled according to package directions


Instructions

  1. In a jar or shaker, add the dressing ingredients and shake well. Set aside.
  2. Gently toss the salad ingredients together and pour over the dressing. Serve immediately.


Recipe courtesy of Half Your Plate, a healthy living initiative that empowers Canadians of all ages to eat more fruits and vegetables.


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