Patricia Chuey

Food and Nutrition Expert | Recipe Developer

The Number One ‘Appliance’ for Mastering Busy Weekday Meals

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Although eating fresh, locally-sourced food is the gold standard when it comes to eating well, an important part of remaining consistent with healthy eating all year-round, is knowing how to get the most from the support systems in your kitchen. One very important supporting tool: your freezer.

When quality meals are stocked and used within 3-4 months, there’s no need to worry that they’re not nutritious coming from the freezer.

Six great examples of meals that can made in advance, frozen and easily thawed on busy weeknights:

  1. Meat Balls or Lentil Balls (Recipe: http://www.lentils.org/recipe/spiced-beef-and-lentil-meatballs/ ) – cook, freeze and then simply toss into a tomato sauce, sweet and sour dish or soup.
  2. Hearty Soups – include pulses like chickpeas or dried beans for protein along with lots of vegetables. Find great soup recipes at lentils.org and pulsecanada.com.
  3. Vegetable Lasagna – whether using ground meat or going meatless in your lasagna, layer in lots of vegetables. Thinly sliced zucchini strips are an awesome substitute or add-in for regular lasagna noodles – and they’re local and in-season right now.
  4. Fish cakes – easy to make by combining eggs, breadcrumbs (regular or GF) and seasonings with canned salmon, tuna or crab made into patties
  5. Pancakes – make in bulk, layer with wax paper and freeze
  6. Mexican Casserole – make burritos, layer in a casserole covered with tomato sauce and a sprinkle of cheese

5 Super Nutritious Items to have on hand in the freezer for easy meal boosts:

  1. Nutritional Yeast – sprinkle on any cooked dish, soups, salads. It adds a slightly cheese-y flavour and lots of vitamin B12. Great for everyone, but especially for those eating fewer animal foods which are traditionally the best source of B12.
  2. Vegetables – frozen peas and Brussels sprouts are two faves that come close to the taste and texture of fresh
  3. Nuts and seeds – for quick sprinkling on salads for added protein, fibre and minerals
  4. Fish fillets (unbreaded) – the ultimate quick meal when simply oven roasted with vegetables
  5. Frozen pulses – chickpeas, black beans, kidney beans – even faster than opening a can, rinsing and draining

And, 3 overall tips for making the back-to-school routine healthier and easier:

  1. Get consistent again with good quality vitamins. Important all year-round is vitamin D (a must for all adults over 50), especially since we won’t be in the sun as much come fall and winter.  A good multivitamin, omega-3 and potentially also a pro-biotic can also be very helpful for many people. The Essentials vitamins by Jamieson are a high quality, Canadian-made line. Be sure to discuss your individual needs with your dietitian before taking supplements.
  2. Pack lunches the night before – when cleaning up from dinner, quickly putting lunches together is a lifesaver come the next morning.
  3. Shop for vegetables at least twice each week to make it consistently possible to plan meals with vegetables as the central focus.

Wishing you a very smooth, healthy transition back into the fall schedule!

Thank you CTV Morning Live for the opportunity to share these ideas!

Vegetable Sides for Summer Grilling

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As a big fan of making at least half your plate vegetables in most meals, I encourage planning meals in which the vegetables have a starring role on the plate. In theory, this is extra easy to do in the summer with the abundance of fresh, in-season vegetables – many locally grown. But too often meals are heavily focused on what meat or protein will be on the grill and the veggie sides end up being an afterthought.

Instead of skimping on the veggies or grabbing a last minute not-s0-great  commercial coleslaw or mayo-heavy potato salad, try these easy ideas:

  1. Wash and slice potatoes, yams or sweet potatoes. No peeling needed. Toss in a little canola oil, season to taste with salt and pepper and grill.
  2. Use a grill basket for any combination of chopped vegetables – basically a stir fry but on the BBQ. Try a combo of colourful bell peppers, zucchini and/or mushrooms. Try grilling a few sliced dill pickles to serve warm with the vegetables.
  3. Wash a large head of romaine lettuce, slice into quarters length-wise and wash again. Drizzle with a little canola oil and grill lightly. Serve warm drizzled with balsamic vinaigrette and toasted pumpkin seeds.
  4. Make a roasted guacamole or salsa by lightly grilling avocado and tomato halves. Then, chop and combine with freshly squeezed lime juice and fresh cilantro.
  5. Try cauliflower popcorn. Make by crumbling an entire head of fresh cauliflower into popcorn sized pieces. Toss with 2 tablespoons of canola oil and a little sea salt. Spread evenly on a baking sheet lined with parchment paper. Roast at 425ᵒF for about 30 minutes, tossing halfway, until golden and slightly crispy.
  6. Grill or boil cobs of corn. Serve with melted butter combined with cayenne pepper flakes and fresh lime juice for Chili Lime Corn on the Cob.
  7. Toss together a quick Greek salad of in-season tomatoes and cucumbers, olives and Feta cheese. Give it a protein and fibre boost with the addition of cooked lentils, black beans or chickpeas.
  8. Toss asparagus spears on the grill. Serve garnished with grated Reggiano Parmesan and lemon zest.
  9. Chop kale and grate fresh carrots and beets. Makes a great accompaniment for just about anything on the grill, especially when drizzled with Glorious Kale Salad dressing.
  10. If chopping vegetables really isn’t your thing, there’s a new product in the Produce department you may like. Made by Manns, the people who provide snap peas and lots of slaw mixes, Nourish Bowls combine chopped vegetables like broccoli, kohlrabi, Brussels sprouts with whole grains and a flavourful sauce. They’re great on their own or served along with your hot off the grill burgers or skewers.

For LOTS more vegetable ideas: 80 Delicious Ways to Eat More Vegetables

Watch these ideas on CTV Morning Live Vancouver

Cheers!

The Gas We Pass

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March is National Nutrition Month. For dietitians, every DAY is “Nutrition Month”. Every March however, dietitians throughout Canada ramp things up with an annual reminder for Canadians to seek nutrition information from reliable sources in these times of many ‘alternative’ facts. (For more on the Nutrition Month, check out Dietitians.ca and nutritionmonth2017.ca)

This year’s Nutrition Month theme is “taking the fight out of food”. One area where there are many fights and much confusion is with gut health or digestive woes. There are many savvy marketers making ALOT of money in this realm!

In addition to seeing ourselves in the mirror, imagine if we could walk through a giant x-ray machine and see the INSIDE of our body. What kind of shape would it be in? Thinking about eating from the inside out, helps in choosing nourishing food that will pass through our body smoothly and healthfully.

3 Big Digestive Woes for Many

  1. Wondering if you’re gluten-intolerant?
  • If truly intolerant to gluten, you’ll have all kinds of symptoms that can range from bloating and gas to headaches and skin rashes after eating foods containing gluten. Pick up dietitian Shelley Case’s book, The Gluten Free Diet, for a starting point if suspecting you might be gluten intolerant.
  • There’s a very long list of symptoms that can be associated with gluten intolerance or celiac disease
  • It’s logical to be suspicious of gluten if you experience symptoms after eating foods (or beverages) containing B.R.O.W (Barley, Rye, Oats and Wheat) and find relief when eliminating them from your diet
  • Before going off these nutritious foods for life, talk to a dietitian to ensure your food intake stays well balanced and enjoyable

2. Do I need pro-biotics?

  • You’ve heard about pro-biotics…if you’re wanting/needing more good gut bacteria, before taking a number of supplements, keep eating probiotic-rich yogurt and fermented foods, but also ramp up the PRE-biotics in your diet.
  • Gut enhancing pre-biotics don’t get the same spotlight as the pro-biotics, but they deserve it equally. Pre-biotics contain non-digestible fibre (including a really great fibre called inulin) that passes through the small intestine and hangs out in the large intestine where it’s fermented by good gut bacteria
  • Great pre-biotic foods include: Jerusalem artichoke, garlic, onion, leeks, slightly under-ripe bananas, asparagus, dandelion leaves, jicama, tomatoes, lentils, flax seed and others. Note: before eating dandelion greens, ensure they are from a clean and safe source.
  • High pre-biotic intakes are linked to improved digestion, immune health, weight management, heart health, hormone and stress balance

3. Why am I so gassy and bloated?

  • This can be habit-related in many cases and not necessarily a sign of any underlying disease or problematic food. Passing gas is normal, up to 25 times a day!!!
  •  If you’re excessively gassy, look at eliminating these potential culprits:
    • Swallowed air from eating too fast, using straws and/or sipping from water bottles and lids on cups
    • Gum chewing – it can cause swallowing excess air. Gum commonly also contains sugar alcohols like sorbitol and mannitol which aren’t digested. These can also be present in some energy bars and certain candies.
    • Individual gas-causing foods – such as those in the cabbage-family of vegetables (broccoli, cabbage, Brussels sprouts, cauliflower – all highly nutritious and worth eating), onions and garlic, as well as carbonated beverages
    • Very fatty foods and heavily spiced foods can also be gas-causing for some people

If you suspect you have IBS (Irritable Bowel Syndrome), talk to your dietitian before eliminating anything or starting a FODMAPS elimination diet. (If you haven’t heard of FODMAPS, it’s worth googling. Look for information from registered dietitians and Monash University out of Australia.)

To watch Marke and I discussing gas on CTV Morning Live, click here.

Apple Pancake Puff

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Shrove Tuesday, aka Pancake Tuesday, as my motivation today, at LONG LAST I’m FINALLY posting this recipe. It’s a much loved beauty of a breakfast that fills the kitchen with a delicious apple cinnamon aroma. It’s perfect for a fancy occasion but honestly easy enough to make any day. Topped with a little whipped cream, it can do double duty as dessert. Enjoy!

Apple Pancake Puff      Serves 4 (if you’re lucky), maybe just 2, depending what accompanies it

  • 3 cups thinly sliced apples, unpeeled (or fruit of your choice)
  • 1½ Tbsp butter or vegetable oil                l
  • 6 eggs
  • 1 cup milk
  • 2/3 cup all-purpose or gluten-free flour
  • ½ tsp baking powder
  • ¼ tsp salt
  • 1 tsp cinnamon
  • 1 Tbsp granulated sugar                                                          l
  1. Preheat oven to 425°F. Lightly mist an 8-inch casserole dish with cooking oil spray.
  2. Place apples and butter in the baking dish. Set in oven for 5-7 minutes as it heats up. Remove and toss with melted butter.
  3. In mixing bowl, beat eggs well. Add milk and beat a bit more. Add flour, baking powder and salt. Beat to combine well.
  4. Pour egg mixture over warmed fruit in the baking pan. Sprinkle evenly with cinnamon and sugar.
  5. Return to oven and bake for 20 minutes or until pancake puffs up and is lightly browned. Enjoy served warm right away. Like a soufflé, puff will fall shortly after coming out of the oven. Be sure everyone gets a good look at this beauty when first taken out  of the oven. Have those cameras ready! 😉

Cheers!

Multi-tasking Crepes

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Crepes are a wonderful multi-tasking and family-friendly meal idea. Make a bulk batch, layer between waxed paper and freeze. Got a freezer full of berries? Perfect! Fill crepes with warm sautéed fruit and yogurt for a healthy breakfast or use a little whipped cream, fruit and sprinkle of cinnamon for an easy dessert. Wrap crepes around shaved chicken or ham, cheese and veggies as a higher-protein “burrito-type” packed lunch idea for the kids. As a dinner entrée, fill them with sautéed mushrooms and a touch of Parmesan or grilled chicken and asparagus. We’ve even attended a “crepe fest” – a pot luck meal of sorts where the generous hosts supplied a big batch of crepes and guests brought a variety of sweet and savoury fillings. Crepes are also perfect for a sleepover breakfast buffet where kids can add fillings of their choice as pictured below.

Crepes       Makes 8 (Double or triple the recipe for extras to store in the freezer)

  • 2 eggs
  • 2/3 cup milk
  • 1/4 cup + 2 Tbsp all purpose or gluten-free flour
  • 1/2 Tbsp granulated sugar
  • 1/2 tsp salt
  • garnishes: cinnamon, butter, sugar

1. In mixing bowl, beat eggs until frothy. Add milk and beat to combine.
2. In separate bowl, combine flour with sugar and salt.
3. Add dry ingredients to wet and beat to combine well. If needed, add more milk until batter consistency is thin.
4. Batter can be used right away or kept in the fridge overnight for use the next day. If saving until later, extra milk may need to be added to thin slightly.
5. Heat a small (6-8 inch) crepe pan or non-stick frying pan over medium heat. Mist with cooking oil spray. Pour in about ¼ cup (60 mL) of batter and quickly swirl pan to coat thinly. Cook for about 1 minute then flip crepe and continue to cook until just lightly golden, about 1 more minute. Remove to plate and cover to keep warm.
6. Serve crepes warm with the filling of your choice. They can also be served cold.

We like them spread with a touch of butter, a sprinkle of sugar and cinnamon rolled into a log and cut in half for an easy healthier version of a ‘cinnamon bun breakfast’ or after school snack. (pictured above)

Cheers!

Meet Patricia

Eating well is just one spoke in the wheel of health. An active life...

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