Elevate Your Snacks

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

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

Gaining Gratitude for Food

We cultivate many different relationships in our lifetime, and it’s no doubt that they can take a lot of work. We take time to keep them strong and nurture them; we experience some highs and lows. It takes practice and patience to keep relationships healthy, and our relationship with food is no different! 

One of the most positive things I’ve done is learn to practice food-based gratitude, and it’s something I want to share with all of you. We live in a world with a fast-paced food industry and we receive a lot of stimulus from our devices, social media, and other people. It’s easy to fall into the habit of eating mindlessly when there are so many distractions, so today I’m going to share some tips and practices to help you gain more gratitude for your food and create a healthy relationship with it. 

Tip #1 
Keep a 3-Minute Journal of Gratitude

Anyone can find three minutes in their day to do this, and it’s a simple step that can start the spread of more positivity in your life, including your relationship with food. It doesn’t matter where or how you incorporate this practice; you can use the note app on your phone, a journal – whatever is easy and accessible! 

For each day, write “I am grateful to eat ________, because it _______.”

An example could be: “I am grateful to eat an avocado today, because it will help nourish my body and mind.” The great thing about this practice is that there’s no right or wrong thing to say; your journal entry is based solely on what you choose to have gratitude for that day. If you find this hard to do, it may be that you need to learn more about your food! Which leads me into the next practice…

Tip #2
Discover an interesting fact about your food

A simple way to gain gratitude for your food is to learn more about it! I find that when I discover interesting facts about what I’m about to eat, I’m more appreciative of its benefits, and in turn want to nourish my body with more goodness.

Start by choosing one healthy food per week and take a few minutes to learn about it. Look at articles, watch a short video, or listen to an expert (there are some great food-based podcasts you can tune into while you putter around the house). Then, think about ways you can incorporate this food into your regular diet. Seek out a new recipe or memorize a fun fact, whatever gets you excited to eat!

Tip #3
Talk to a local farmer or food producer.

For most of us, the norm is to go to the grocery store, pick up some items, then go home to cook and eat them. Hop on a search engine and seek out the local farms and food makers around you. It’s so interesting to learn about how your food makes it to your table and all the care put into it before it gets there.

Reach out and ask questions; there are always people with great stories to share! Let them tell you about the steps they take in order to provide you with something delicious. This isn’t just a great way to practice gratitude, it also gives you a sense of community and appreciation for those that cultivate food. 

Support your local farmers and food makers! 

Tip #4
Learn to grow food.

If you want to get even more hands on with the food process, plant your own garden! If you’re pressed for space, even a single plant can be a great way to develop an appreciation for your food and where it comes from. Options are endless! If you don’t know where to start, don’t be afraid to speak with your local plant stores/experts.

Taking the time to care for something that your body will later consume is an excellent and practical way to practice gratitude. It’s a wonderful cycle to be a part of! 

Tip #5
Make one recipe a week that you are really excited about. 

It doesn’t need to be a challenging recipe but choose something you really want to make. Maybe there’s an ingredient you’re excited about, or just something tasty and nourishing. Turn on some of your favorite music or your favorite cooking show and have some fun! Taking some time every week to cook or make food mindfully is a great practice to incorporate in your routine.

I want to share a quick and healthy recipe that I love to make at home. If you decide to give it a try, practice practicing gratitude by finding something to be thankful for about each ingredient! 

Quick & Nourishing Chickpea Salad

Ingredients:
– 1 can of chickpeas (I use organic)
– 1 cucumber, cubed
– 1 sweet pepper, cubed (orange or yellow)
– 1 cup cherry tomatoes, halved
– ¼ cup of dill
– ¼ cup extra virgin olive oil

Optional:
– ¼ cup red onion, finely chopped
– Sprinkle of feta cheese

Instructions:
Start by rinsing and draining your chickpeas. In a large bowl, combine the chickpeas, cucumber, pepper, tomatoes, and dill. If you want the optional ingredients, add them in with the other vegetables. Next, pour the lemon juice and olive oil over top and mix to combine all ingredients. Finish with a sprinkle of salt and pepper. Enjoy! 

In health,

Natalie
CHN, Papillon Medical