Patricia Chuey

Food and Nutrition Expert | Recipe Developer

Fresh Ideas

Fun, inspiring food tips and tricks from the kitchen.

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.

3 Healthy Actions You Can Take Right Now

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Over 60% of Canadians make a New Year’s Resolution. 80% say their goal is to “live a healthier lifestyle”. Unfortunately, only half act on their resolution for a few weeks and the majority agree their resolutions never last.

Part of the problem…the goal of “living healthier” is far too big. To make a goal attainable, it needs to be specific and attainable.

With a goal of being healthier, 3 VERY do-able healthy lifestyle adjustments that can make a BIG difference over the course of the year to your health include:

  1. Making half your plate vegetables in most meals.
  • This automatically gives you more fibre, less fat, less salt and less sugar while promoting feeling more satisfied.
  • Buying fresh fruits and vegetables regularly to always have a good supply on hand is required to consistently make this happen. Pick them up at least 2-3 times each week.
  • Cook at home more often and emphasize vegetables. When you do dine out, ask for more vegetables than ‘starch’ on your plate.
  • Eat well-balanced meals that focus on plant-based food more than meat. I like the idea of treating meat like a ‘condiment’.

2. Be consistent in taking good quality vitamin supplements.

  • All adults over age 50 should be taking vitamin D daily. Unfortunately, we just can’t get enough D from the sun and the small group of foods that contain vitamin D like fatty fish, fortified milk and egg yolks, for example)
  • 60% of Canadians aren’t getting all of the nutrients they need from food alone…taking a smart multivitamin is a good option.
  • 40% don’t get enough omega-3 from fish, nuts, seeds and oils…omega-3 supplements are helpful for many people.
  • Before taking ANY vitamins or supplements like super greens, talk to a registered dietitian, pharmacist and/or a trusted health professional who knows you and your unique needs well.

3. Walk!

  • Never underestimate the power of 20-30 minutes. Avoid having an all-or-nothing-approach…ie “I either go to the gym for a good hour or I do nothing”.
  • A 20-minute walk is just 2 chunks of 10 minutes! Walk out your door for 10 minutes, turn around and come back and you’ve done a 20-minute workout. A daily, 20-30 minute vigourous walk done consistently over the course of the year would add up to the caloric expenditure equivalent of 10-12 pounds!
  • Walking is one of the best all around exercises for your heart, circulation, blood pressure, blood sugar and weight. Being active on most days also gives you more wiggle room in your diet.

There are many other spokes in the ‘wheel of health’ that contribute to well-being, for example: healthy sleep, stress management, happiness, job satisfaction, healthy relationships, living smoke-free, taking an 80-20 approach with eating…it all matters. The more CONSISTENT we can be with our healthy decisions and choices, rather than being trendy or on start-and-stop bandwagons, the more positive outcomes.

Wishing you a very happy and healthy new year!

Thanks CTV Morning Live Vancouver for the opportunity to share these tips on the show!

Deliciously Managing Holiday Decadence

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ctv-christmas-collage

“It’s the most wonderful (and rich) time of the year!”

All sorts of pleasures contribute to over-indulgence in the richest eating season of the year between October and the start of January. Three biggies:

1) Shorter darker days making us look to food more for comfort.

2) The richness of classic seasonal recipes themselves (think chicken pot pie, saucy stews and warm baked goods).

3) Seasonal decadence – the mere presence of excess around every corner whether chocolate, Christmas baking, gravy, rich sauces, pies, butter tarts, candy dishes on the desk, desserts…

Although it’s commonly said that the average person gains 7-10 pounds in this period of the year, the actual truth (New England Journal of Medicine) is that we gain on average 1 pound. Thing is, it’s typically one pound that isn’t shed. And, with each Christmas season comes one additional permanent pound that adds up over a decade or more leading to higher blood pressure and increased risk of poor health. Rats!

In thinking about consistently remaining a healthy person in all seasons of the year, more important questions than the potential weight gain itself are:  How does the season affect health and energy? Do I feel great or excessively tired and sluggish all the time?

To prevent a holiday food hangover or feeling lousy overall after holiday get-togethers, consider these 8 strategies in having your cake and eating it too:

3 Strategies You May Already Know:

  1. Avoid ‘saving up’ and ‘writing off’. Prevent these dangers by not showing up at parties famished. Although arriving with an appetite is good, arriving over-hungry with low blood sugar is a guaranteed ticket for the “I ate (or drank) too much express” and poor food decisions overall. Avoid writing off the entire night or worse the entire season in the event you do go overboard.
  2. Avoid proximity to the food table. Try not to position yourself right next to the buffet, a table full of rich appetizers or the bar the whole time. Out of sight, out of mind…well, at least a little less on the mind if you’re not positioned right beside the temptations.
  3. Avoid making food the entire focus. It’s a big wonderful part of the festive season indeed, but also try to put some emphasis on calorie-free aspects like charitable giving, engaging conversations, fun party games, winter energy-expending activities like skating, skiing or a snowy walk looking at festive lights.

5 New Strategies:

  1. It’s Not Your Last Meal Ever: Avoid approaching the gathering like it’s the last opportunity you’ll ever have to attend a party in your whole life. You will get to eat again!
  2. Eat Mindfully: Become a student of mindful eating. Choose decadent treats that really do it for you. For example, I can live without egg nog and fruit cake but will instead hone in on specific favourite Christmas cookies. Work on eating slower and really noticing what you’re eating. This will help in enjoying 2 or 3 appies or cookies instead of 7 or 8. Practice declining food if you genuinely aren’t hungry or aren’t wanting an alcoholic beverage. Stay well hydrated too in this season of excess sugar and salt.
  3. Share the Gift of Healthy Food: Fill a basket with a variety of nice teas, nuts, dark chocolate, fruit, novel healthy ‘treats’ like spicy dried chickpeas, pea pods, fibre-rich crackers, a healthy cookbook or grocery store gift card. Hostess and teacher gifts don’t have to be chocolates and wine every time.
  4. Be Aware of Liquid Calories: Club soda is your friend. Use soda water to dilute drinks and add slices of lemon, lime and orange or frozen cranberries and fresh mint for a colourful, healthy boost. Sip slower. Savour longer. Eliminate a lot of calories by going alcohol-free if you’re simply after the fizzy cranberry or peppermint flavour of the beverage.
  5. Give Vegetables a Starring Role. Gravy volcanoes aren’t ideal (that mountain of mashed potatoes on your plate with a waterfall of gravy cascading down it). Focus on vegetables. Choose vibrant, healthy meal and appetizer options that are vegetable-based. Fruit, fibre and lean-protein based options are also great. Fibre and protein-rich choices will satiate more than high sugar, low fibre or low protein treats that will leave you craving more. Some delicious and nourishing examples: savoury dips like hummus, tzatziki, roasted red pepper dip or gourmet salad dressings from real, wholesome ingredients to go with an endless variety of fresh or roasted vegetables.

3 Easy Ways to Make Vegetables the Star

  1. Salad in the Pink: Make a leafy green salad. Add in roasted beets and pomegranate. Drizzle with a dressing made by whirling together in the blender: 1/8 cup white vinegar, 1/8 cup sugar (or alternate sweetener of your choice), 1/3 of a small red onion chopped, ½ tsp dry mustard powder or Dijon mustard, 1 Tbsp water, ¼ tsp salt and ½ cup vegetable oil.
  2. Roasted Vegetables in a Maple Balsamic Dressing: Peel, chop and toss 2-3 vegetables like beets, yams, sweet potatoes, carrots or squash in a little olive oil. Roast. Drizzle with this amazing dressing from Whitewater Cooks by Shelley Adams (2005): 1 Tbsp maple syrup, 2 Tbsp balsamic vinegar, 1 Tbsp soy sauce, 1 clove garlic minced, 1 Tbsp sesame oil, 1 tsp freshly ground black pepper and ½ cup olive oil. You could even present these as mini vegetable skewers as an appetizer.
  3. A crudité platter of ‘fancy’ vegetables: Attractively arrange vegetables you may not normally put on veggie platter like lightly steamed green beans, asparagus or beet coins, crinkle cut cucumbers or carrots, jicama sticks and garnish with pomegranate seeds. Serve instead of bread with a lightened-up Spinach Dip: Stir together ½ package (150 g) thawed, chopped, spinach, ½ cup chopped water chestnuts, 1 green onion, ¾ cup plain Greek yogurt and 2 Tbsp light mayo.

And in the true spirit of the 80-20 Rule, when you do go for the decadent sweet treats, make it worthwhile. Apply the Pleasure Maximization Principle and choose your absolute favourite, top notch treats in a portion-smart amount that really satisfy.

Merry Christmas!

PS – To see this story on CTV Morning Live Vancouver, click here

Meet Patricia

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

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