Elevate Your Snacks

June 1, 2020

1. Some of us crave salty and crunchy while others crave sweets, or both!  Snacking is enjoyable and great a way to satisfy cravings, even if it’s mindless – so why not change it up for something a little healthier?  Allow yourself to savour what you’re really craving, even if it’s not great for you, but add some items (think fruits and veggies!) to provide balance.  I’m a fan of colorful charcuterie-style snacking that includes salty, crunchy, and sweet foods.  Not only does it look amazing, it’s effortless and awesome to share – even the kids like it! Consider using less of the standard meat and cheese, and substitute some of the following:

  • Sliced avocado with sea salt & pepper
  • Olives or olive tapenade
  • Orange segments, apple slices, or berries
  • Dark chocolate or a small handful of sweets (cut up in small pieces)
  • Nuts – raw or dry roasted
  • Energy balls
  • Sliced vegetables and hummus
  • GF crackers (Mary’s organic crackers or brown rice crackers)
  • Small bowl of popcorn or potato chips (try Terra brand)

2.  If you have a little more time on your hands, or don’t feel like going through the trouble of making a full family-style meal, try tapas! For those of you who don’t know, tapas-style is multiple small plates of enticing foods meant to share.  Remember to include a variety of flavor profiles and textures and additional fat for extra satiety.  Here are a few dishes to try:

3. Everyone seems to be on a quarantine baking kick. To help reduce the amount of refined carbs, try paleo recipes! They provide more protein and fat which is more satiating to the body and are usually lower in sugar than regular recipes.  I also love paleo baking because it takes the guilt out of wanting more.  Try any of the recipes below – they are all quick and easy!

Eating the Rainbow

May 25, 2020

As springtime starts to shift toward summer, we see more greenery, enjoy the lovely flowers that bloom, and begin to grow a wider array of produce. As more fresh food becomes available, it’s the perfect time of year to start thinking about the “eating the rainbow”!

Sometimes we go through phases of feeling less creative with our food, and we don’t always incorporate a variety of color into our diet. Colorful foods, especially richly pigmented plant-based foods, are packed with essential vitamins and minerals. They are rich in phytonutrients and antioxidants, so it’s important to make sure you eat an abundance of them.

Let’s go through the different colors of the phytonutrient spectrum and why they are beneficial to eat.

 

Red

The pigment that makes up red fruits and vegetables is rich in antioxidants that reduce the risk of heart disease and lower the risk of developing certain types of cancer. Red fruits and vegetables also offer cell protection, support liver and hormone health, and offer anti-inflammatory benefits.

Red Foods: Apples, beans, beets, bell peppers, cranberries, cherries, goji berries, grapes, onions, pomegranate, radishes, strawberries, tomato, watermelon

 

Orange/Yellow

Orange and yellow fruits and vegetables are packed with vitamin A, which is essential for good eyesight, protecting against free radicals, and improving skin health. This group of foods also supports the health of both the nervous and immune system.

Orange Foods: Apricots, bell peppers, carrots, mango, nectarine, orange, papaya, pumpkin, squash, sweet potato, turmeric, yams

Yellow Foods: Apple, banana, ginger, lemon, pineapple, starfruit, summer squash

 

Green

The phytonutrients found in green produce support a number of organs and body systems, including our skin, hormones, brain, and liver. Greens are full of antioxidants, offer anti-inflammatory benefits, and play an important role in the health of our cells.

Green Foods: Apples, artichokes, arugula, asparagus, avocado, bean sprouts, bell peppers, bok choy, broccoli, brussels sprouts, cucumbers, celery, green beans, peas, lettuce, kale, spinach, limes, okra, olives, pears, watercress, zucchini

 

Blue/Purple

Blue and purple fruits and vegetables are rich in antioxidants and essential vitamins and minerals. They support cognitive health, heart health, and liver health. The darkly pigmented hues of these foods are also great for our eyesight.

Foods: Blueberries, blackberries, huckleberries, cabbage, cauliflower, eggplant, figs, grapes, kale, olives, plums, prunes, raisins

 

White/Brown

Foods with white or brown pigment have many benefits; however, it’s important to keep in mind that this does not include white or brown foods which have been processed. Beneficial foods with this pigmentation offer support for our GI tract and hormone function, as well as our heart and liver. These foods are often anti-microbial as well!

White/Brown Foods: Cauliflower, coconut, dates, garlic, legumes, mushrooms, nuts, onions, sauerkraut, seeds, shallots, tahini, whole grains

Options are endless, so be creative when you are choosing which foods to eat. If you want to pack more phytonutrients into your daily diet, pick a few of these colorful foods and incorporate them into every meal. Your body will thank you for it!

 

Rainbow Power Salad

Serves 2

When I make this salad, I typically eyeball the amount of each ingredient – so don’t be afraid to freestyle this one!

  •  Spinach
  •  Arugula
  •  ½ Mango; cut in small pieces
  •  2 Tbsp red onion; thinly sliced
  •  ¼ Cup cucumber
  •  Handful of pecans

Dressing:

  •  Handful of basil leaves
  •  Handful of blueberries
  •  ¼ Cup olive oil
  •  Dash of balsamic vinaigrette
  •  2 Tbsp apple cider vinegar
  •  Pinch of salt
  •  Pinch of pepper

Optional:

  •  Avocado
  •  Feta

Instructions:

Dressing: Add ingredients in a blender or food processor. Blend until thoroughly combined.

Salad: Chop up all of your toppings (mango, red onion, cucumber) and set aside. Thoroughly wash your spinach and arugula and place in a large bowl. Add your chopped ingredients and dressing. Toss salad until dressing is mixed to your liking and sprinkle pecans over salad.

If you are using the optional ingredients, incorporate your avocado with the rest of the toppings and sprinkle feta over top before serving!

 

In health,

Natalie
CHN, Papillon Medical