strawberry shortcake ONOs

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Strawberries, vanilla, cream, sugar – delicious, but not the best choice for a go-to breakfast. This version of strawberry shortcake however, delicious AND nutritious!

 

 

 

Ingredients

1/3 cup quick oats

1 Tbsp chia seeds

1/2 tsp honey

1/8 tsp vanilla

2/3 cup coconut milk

1/2 cup (or more) strawberries

coconut whipped cream

Directions

Add oats, chia seeds, honey, vanilla and coconut milk to mason jar and stir well until thoroughly mixed. Add strawberries and refrigerate over night. Add a small swirl of coconut whipped cream in the morning and enjoy!

~ATS

pb & j ONOs

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It’s true, I even have the shirt to prove it, peanut butter is my spirit animal! So naturally, I decided to begin ONO week with pb and j overnight oats, a healthier alternative to pb and j on toast. If you’re a pb lover like me, this may become a morning staple!

Ingredients

1/3 cup quick oats

1 1/2  tsp ground flax

1 tsp pure maple syrup

1 Tbsp natural peanut butter

2/3 cup almond milk

1/2 cup fresh raspberries

crushed walnuts

Directions

Add oats, flax, syrup, peanut butter and milk to mason jar and stir well until thoroughly mixed. Add raspberries and refrigerate over night. Add crushed walnuts in the morning before enjoying!

Tips: Stir the oats well in the morning before consuming in order to break up the raspberries. This will ensure you get that pb & j flavour in every bite! Also, as with all of the ONO recipes, by doubling the batch you can make breakfast for two mornings instead of just one!

Let me know how you like this one, and stay tuned tomorrow for ONOs #2!

~ATS

oh yes, it’s ONO week!

IMG_3115If there’s one thing that makes my morning happy, it’s a delicious bowl of oatmeal to get the day started. If you’re anything like me though, having the time each morning to make that delicious bowl of oatmeal is often hard to come by. So how to make a happy morning even happier? Have that bowl of oatmeal already made, ready to be eaten by my busy, hungry self! I have to be honest, I was a little skeptical of the ONOs (overnight oats) craze, until a friend insisted I try them (thanks friend – you know who you are). I wasn’t sure how I truly felt about a cold bowl of oatmeal, but in all honesty, I was over it after the first bite. Convenience and deliciousness aside, the health benefits of this little whole grain can make more than just a happy morning! 🙂

First of all, research shows that those who eat more whole grains (such as oats) tend to have a lower risk of developing heart disease, stroke, diabetes, cancer and digestive issues! If that isn’t reason enough to try ALL of my recipes, I’ll give you more!

Oats provide a source of soluble fibre, which is important in controlling blood sugar levels and improving blood cholesterol. Oats are also a good source of iron, an important mineral that helps to carry oxygen in your bloodstream. If you need it, there’s still more!

Because oats are a source of soluble fibre, they will keep you fuller for longer by slowing down the digestion of carbohydrates. This will give you a good start to your day, by providing you a steady source of energy for your body and brain!

So because oats are so amazingly extraordinary, I’ve decided to fill your week with five delicious (and yes, nutritious) ONO recipes so that you can experience a week full of happy mornings. Each night (starting tonight), I will post an ONO recipe for you to try. All you need to do is set aside a few minutes that night to put the oats together, and in the morning, enjoy!

Without giving it all away, here’s a sneak peak of the ingredients you will need for the week ahead:

  • Oats (possibly a given, but you never know)
  • Almond milk and Coconut milk (you could choose just one, but this will change the flavours of each recipe)
  • Peanut butter (yes please!)
  • Strawberries, bananas, raspberries, blueberries (I’ve used fresh, but frozen will work as well)
  • Unsweetened, shredded coconut
  • Ground flax
  • Chia seeds
  • Walnuts
  • Vanilla
  • Honey
  • Maple syrup
  • Cocoa powder
  • Dark or unsweetened chocolate (optional, but who are we kidding)
  • Coconut whipped cream (again, optional, but really?!)
  • Mason jar (optional – really, any container will suffice!)

I can’t wait to share these recipes! I’ve had fun coming up with such delicious combos, and my husband has thoroughly enjoyed being a test subject/taster!

Stay tuned for the first recipe to be posted later on this evening. Trust me, this is one you don’t want to miss!

~ATS

References: EatRight OntarioDietitians of Canada

how do i know which nutrition information to trust?

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How awesome that we can devote an entire month of the year to nutrition?! In reality though, nutrition is a much larger part of our lives than just one single months worth. Nutrition is important every single day of our lives, and for those of us who study and work in nutrition, it is our job to ensure that everyone else has access to the right information! This year’s Dietitians of Canada campaign is focused on taking the fight out of food by helping Canadians to sort through misinformation provided through the internet and social media, gather credible, evidence-based facts, and seek support from Registered Dietitians.

Although there are a wide range of “food fights” that can occur both internally and with others, spotting the problem is the first step.

Spot the Problem: With so much information at our fingertips, it’s often difficult to determine what and who to trust. From fad diets to detox cleanses and magic herbal teas, nutrition information can be overwhelmingly confusing! What we need, are the facts!

Get the Facts: When searching for nutrition information, advice needs to be evaluated for its credibility. Use these questions to help determine whether the information you’ve found is reliable and credible:

  1. Who runs the website? Can you trust them?
  2. Is the website trying to sell something? Who pays for the website?
  3. What does the site say – does it sound too good to be true?
  4. Where does the information come from? Is it based on more than one clinical study? Was the study done in humans or animals? Is the information up to date?
  5. Is the information reviewed? Is there an editorial board?

Answering these questions can often be difficult without full understanding of, and/or training in how to critically appraise research. Just because a study finds a particular result or outcome, doesn’t make it fact. It’s the details of the study that matter, and these details are often hard to understand. It is therefore, important to seek support from those who devote their lives to understanding and keeping up-to-date in nutrition research.

Seek Support: If you had a broken bone, you wouldn’t check the internet for the easiest way to fix it yourself, so why when it comes to fixing fights with nutrition, is this often the answer? Making decisions about your health, in all forms, should be done with the help of a regulated health care professional. In Canada, Registered Dietitians are just that, regulated health care professionals! The information and assistance provided by a dietitian will always be evidence-based, up-to-date, and individualized. So, when searching for nutrition information that is credible and reliable, look for the designation “RD”, or search for information from trusted websites, such as Dietitians of CanadaEatRight Ontario, or Healthy Canadians.

What it all comes down to: don’t take everything you read online for face value, try to determine the credibility and reliability of the information you find, and if you’re still not sure, seek the help of a Registered Dietitian!

Adapted from the Dietitians of Canada’s Nutrition Month campaign materials. Find more information about Nutrition Month at http://www.NutritionMonth2017.ca.

Happy Nutrition Month!

~ATS

 

for those crazy nights: a super easy go-to dinner

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We all have those crazy nights where nothing is planned, or the plans we did have get thrown out the window for whatever reason. We’re left scrambling, hungry, and often tired. It’s true, it happens to the best of us. So instead of making a less healthy choice, or turning to take-out, I’ve created a super easy go-to meal for these exact occasions. I’m not going to lie, I rely on this recipe often. It’s not only quick and easy, but it’s delicious and it’s great for leftovers. You can even modify the recipe based on what you like, or what you have available in your fridge/pantry, but if you’d like to try my version, here it is!

Ingredients

1 can black beans

1/2 red onion, chopped

1 bell pepper, chopped (I like to use red or orange)

1 cup mushrooms, chopped

1-2 cups broccoli, chopped

2 handfuls of spinach

1 avocado

salt, pepper and garlic to taste

1 Tbsp oil (canola or coconut)

Directions

Sauté onion, pepper, mushrooms and garlic until onion is translucent.

Rinse beans well, and add along with broccoli to onion, pepper and mushroom mixture; sauté until broccoli becomes tender. Add spinach and continue to sauté until spinach becomes wilted.

Serving Options:

Add mixture to cooked quinoa, and top with grated daiya cheese and avocado.

OR

Add mixture along with some grated daiya cheese and avocado to a whole grain wrap. Enjoy the wrap alone, or serve along side soup or salad.

As you can see, it’s quite easy, and it’s very quick! You can choose to change up the veggies based on what you like, or use a different type of bean. We usually get 4-5 servings from this recipe, depending on how it is used.

Don’t forget to print or bookmark this one now, so that it’s easily accessible for those crazy nights!

~ATS

 

 

whole wheat oatmeal pancakes

Who doesn’t love a good pancake on a weekend morning?! Emphasis on the good, but not always good for you. I’ve discovered a recipe (for which I wish I could take credit), that is both delicious, and much better for you than some other versions. I’ve made the recipe too many times to count, and I’ve made it for many hungry tummies over the years. One of our favourite things in our home is to have a special Sunday breakfast, and these pancakes seem to be requested often, so I’ve decided it’s time I share this recipe with the masses.

So here it is, in all its glory…”my” pancake recipe.

Ingredients

1 cup whole wheat flour

1/2 cup quick oats

1/4 tsp salt

2 tsp baking powder

1 tsp ground cinnamon

1 large egg (or 2 egg whites)

1 cup milk (I’ve always used soy milk)

2 Tbsp packed brown sugar

1/4 cup Greek yogurt (I’ve used vanilla as well as coconut and it’s turned out well with both)

1 tsp vanilla extract

1/2 cup add-ins such as chocolate chips, fruit, etc. (this is optional, my favourite has been fresh blueberries)

Directions

Toss all dry ingredients (flour, oats, salt, baking powder and cinnamon) together in a large bowl.

In a separate bowl, whisk together egg and milk. Whisk in brown sugar and yogurt until no lumps remain. Whisk in the vanilla until combined.

Make a well in the dry ingredients and pour the wet ingredients in. Stir gently until just combined. Do not over-mix, or the pancakes will become tough and very dense.

Heat a griddle/skillet/pan over medium heat. Coat with spray, oil, or butter (I always use coconut oil). Once hot, drop about 1/4 cup of batter for each pancake. Cook until the edges begin to look dry and bubbles begin to form (about 1 minute). Flip and cook on the other side until cooked through.

Top pancakes with pure maple syrup; they also taste delicious topped with peanut butter or a dollop of Greek yogurt!

These pancakes also work well as left overs. Heat them up for a quick breakfast in the microwave or toaster, or even eat them cold.

Recipe credit: Sally’s baking addiction

Enjoy!

~ATS

salmon and winter veg salad with avocado dressing

Salads often get a bad rep and to be honest, this makes me a little sad, because they can be oh so good! This is a salad I’ve tried a number of times, a few different ways, and I’ve finally found a recipe worthy of sharing. It can still be adapted to your preference, whether you change out one veggie for another, or top the salad with chicken rather than fish. It’s pretty basic, and easy to throw together. Oh, and also quite delicious!

So if you’re willing to try, grab some winter veggies and some protein, and follow along! You won’t be disappointed!

Ingredients:

2 large sweet potatoes chopped

1 lb Brussels sprouts, hulled and halved

1 lb red beets, chopped

2 Tbsp olive oil

2 tsp dried oregano

salt and pepper (to taste)

300g portion of salmon

mixed greens (I used spring mix)

200g soft goat cheese

1/2 cup raw pumpkin seeds

Avocado Dressing:

1 avocado

1 small garlic clove (if you don’t love garlic you could use less)

Juice from 1 lime

1/4 cup olive oil

salt and pepper to taste

 

Preparation:

Preheat oven to 400ºF/200ºC

In a large bowl, mix sweet potato, Brussels sprouts, beets, oregano, olive oil and salt and pepper and mix until vegetables are coated evenly. Pour vegetable mixture onto a baking sheet and spread evenly. Roast for 40 minutes.

Meanwhile, sprinkle salmon with salt and pepper, and bake on a baking sheet for approximately 15 minutes, or until salmon flakes easily with a fork. (This can be added to the oven at the 25 minute mark while cooking the vegetables)

To prepare the dressing, place avocado, garlic, lime juice, olive oil, salt and pepper into a food processor and blend until creamy.

This salad can be plated individually, or put all together in a large bowl. Sprinkle goat cheese overtop of greens, and add vegetables and salmon on top while they are still warm. Drizzle with dressing and sprinkle with raw pumpkin seeds.

Serves 4

Let me know what you think if you try it out. It’s definitely one of my favs!

~ATS