This recipe has been provided by Dawn Fletcher of Neworld Coaching.
Summer Time Watermelon Salad
An ABSOLUTELY wonderful Summer Salad!
Ingredients:
1 whole watermelon (cut into bite-sized pieces)
1 lemon (juiced and zested)
1/2c olive oil
sea salt and freshly ground black pepper
handful of basil or mint (chopped)
1c feta cheese (crumbled)
Combine all ingredients in a pretty serving dish and toss gently. Serve. YUMMY!!!
It’s never too late to make healthier choices!
These recipes have been generously provided by Chef Dierre of Never Enough Thyme Catering.
Pizza Bianca
3/4 C warm water
1 T honey
1 T yeast
2 C all purpose flour
1 1/2 T olive oil
1 t salt
Handful of arugula and spinach
10 cherry tomatoes, sliced in half
8 basil leaves, torn
4 oz goat cheese
2 T white balsamic vinegar
1 T extra virgin olive oil
salt and pepper to taste
Place warm water and honey in a small bowl; stir in the yeast. Allow to activate for approximately 5 minutes.
Pour in mixing bowl; add flour, olive oil and salt. Mix with dough hook for approximately 5 minutes. Place in oiled bowl and cover with cellophane. Allow to double in size. Divide dough in 4. Roll out on floured surface, into an oval shape. Drizzle olive oil on pizza dough and rub oil around. Place on (med heat) grill, and allow to bake through–about 4 minutes. Then flip over the dough to cook through. In a stainless steel bowl, place arugula, spinach, tomato and basil. Add balsamic and olive oil. Toss with salt and pepper. Place on top of grilled pizza dough. Add crumbled goat cheese on top. Serve with slices of grilled steak or chicken if desired. Happy grilling!
Mackenzie’s Favourite Lemonade
In a water jug combine
5 lemons squeezed – 2 lemons sliced
Agave syrup ¼ C T or sugar 1 C to taste
First, squeeze the lemons into the water jug. Then slice the lemon into wedges. Place in the jug as well. Add ½ C of sugar or the agave syrup. Stir well and place in the sunlight for a few hours. (This is where the anticipation comes!) Pour into a chilled glass filled with ice and enjoy!
Strawberry Rhubarb with Candied Ginger Fool
3 C fresh strawberries
1 C chopped rhubarb
1 T diced candied ginger
1 C sugar
2 t fresh lemon juice
3 C whipping cream
1 t vanilla extract
Sort through berries (checking for inedible ones); wash well. Hull the berries. Place in a large heavy bottomed saucepan. Over low heat, mash the berries with a spoon or potato masher. Add sugar and allow to dissolve. Simmer for 3 minutes. Add lemon juice and finely diced ginger. Allow to cool. Using a hand wand or blender, puree the fruit. Whip cream until soft peaks form. Stir in vanilla. Gently fold the berry mix into the cream; do NOT over mix. Spoon your fool into a serving dish.
It’s never too late to make healthier choices!
What are you doing to get or stay healthy? When was the last time you had a complete medical checkup? If you don’t remember, add that task to your to-do list!
It’s never too late to make healthier choices!
April is Daffodil Month.
Chances are you know someone who has cancer or has lost a hard-fought battle with this disease. Congratulations if you’re a cancer survivor!
To learn more about cancer-related issues, check out the Canadian CancerSociety‘s website.
Did you know that April is also Parkinson Awareness Month?
To learn more about Parkinson’s disease, check out ParkinsonSociety Canada‘s website.
It’s never too late to make healthier choices!
March is Kidney Health Month.
To learn more about kidney-related issues, check out the Kidney Foundation of Canada’s website.
If you or someone you know has kidney-related nutritional issues, check out the Kidney Community Kitchen.
To find out about tax tips for Dialysis and Transplant patients click here.
Do you have an unwanted vehicle–a car, truck or boat? Consider a donation to the Kidney Car program.
No-Cost Webinars – Crohn’s and Colitis
If you or someone you know has Inflammatory Bowel Disease (IBD), you can attend a couple of webinars presented by The Crohn’s and Colitis Foundation of Canada.
It’s never too late to make healthier choices!
February is Heart Month.
How healthy is your heart?
Would you recognize the 5 warning signs if you or a loved one was having a stroke? Stroke can be treated. That’s why it is so important to recognize and respond to the warning signs.
Learn your risk level for a stroke by taking the Heart&Stroke Risk Assessment.
To learn more about heart-related issues, check out the Heart and Stroke Foundation of Canada’s website.
Also, check out revolution health‘s suggestions for making heart-healthy, low-cholesterol food choices.
It’s never too late to make healthier choices!
Have you resolved to eat more healthily this year? If overeating during the holidays was on your agenda, one of your resolutions may be to lose some weight. Let Canada’s Food Guide help you make healthier food choices.
If your objective is to Eat Better, Feel Better or Look Better, check out SparkPeople. It’s a website which allows users to track their food intake, workouts and weight. 
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JANE’S NUTRITION TIPS — Plan to Balance your Food Intake during the Holidays
For some people, holiday eating means abandoning sensible everyday choices while overeating. You can have the delicious tastes at Christmas time by going for quality and not the quantity of food. These four simple planning tips can help you keep your calories in check over this busy time of year.
Balancing out the Calories for the Holiday Function
Often, clients tell me that they don’t eat all day so they can splurge at the holiday function that evening. Good idea? No!
Family Dinners
Be mindful of what you are eating and when you are full.
Alcoholic Beverages and Desserts
This may add to the festivities, but it also adds a lot of “empty” calories.
As visions of chocolates, sugar cookies and other tasty holiday treats run through your head and onto your hips, remember to enjoy desserts in petite portions.
Water and Activity
Recipe – These healthy snack bars can be made ahead of time and are a great on-the-go option during some of your busiest days of the year.
Jane Dummer, RD, is a leading dietitian for the Canadian food and nutrition industry and a long-time resident of Waterloo region. Jane offers services for corporations and media, specializing in agri-food, functional foods and workplace nutrition and wellness. Follow Jane on Twitter @janedummer and subscribe to her Grow with Nutrition Blog.
It’s never too late to eat healthy!
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JANE’S NUTRITION TIPS
Let the Holiday Food Safety Prep Begin!
Food Safety Starts With You:
You’ve heard it before; wash your hands before touching any foods. This is a simple way to keep germs from spreading to food. Wash your hands with soap and warm water for at least 20 seconds. Remember to keep your hands clean throughout the preparation process, especially between handling raw and cooked foods.
Storage:
When storing ingredients in your fridge, keep raw foods separate from cooked and ready-to-eat foods. Storing raw foods such as the uncooked turkey on the bottom shelf of your fridge is an easy way to ensure turkey juices do not drip onto other foods.
Holiday Buffets:
During the holidays, potlucks and buffets are very popular. There are a few things that you should remember so the food you, your family and your friends are consuming is safe.
The Best Part: Leftovers!
Everyone looks forward to leftovers from big feasts.
After the foods have been served quickly store in uncovered, shallow containers. This will help the food cool more quickly.
Eat the refrigerated leftovers within 2 to 3 days or freeze the food instead.
The fridge can become overstocked very quickly with leftovers; be sure that the cool air in the fridge can still circulate.
Hot leftovers need to be reheated to at least 74°C (165°F) before consuming. Check out this food temperature chart link to verify your food is fully cooked.
Make food safety your most important ingredient during the holidays by planning ahead!
Jane Dummer, RD, is a leading dietitian for the Canadian food and nutrition industry and a long-time resident of Waterloo region. Jane offers services for corporations and media, specializing in agri-food, functional foods and workplace nutrition and wellness. Follow Jane on Twitter @janedummer and subscribe to her Grow with Nutrition Blog.
It’s never too late to eat healthy!
JANE’S NUTRITION TIPS
Back to School – Back on Track
Even for those of us who aren’t heading to class this September, the busy back-to-school rush is underway. Rather than get caught up in the seasonal frenzy, take some time to mindfully prepare with these healthy and helpful back-to-school tips.
Learn to Delegate
You can’t do everything, so trusting others with responsibility is one of the most important ways to boost productivity. Have your children help out in the kitchen, share the grocery shopping and cooking with your partner and if possible, the rest of the family.
Plan Ahead
Start your weekly meal plan on the weekend
Set aside 15 minutes to review your kitchen – the pantry, the refrigerator and the freezer. Identify the meals you can make from the ingredients on hand. Then create a grocery list for the family favourite recipes. After grocery shopping, commit to one to two hours of meal preparation, such as peeling and dicing veggies, cooking breakfast bars, making double the family favourite recipe, and then freezing portion sizes for easy access during the busy week.
Strategize
Envisioning your meal plan for just 10 minutes a day can keep you on track and reduce your chance of diverting to take out or fast food.
No-cook Meals
Remember no-cook meals can be just as satisfying and nutritious as cooking a full course meal. Try spinach greens, sliced red onion, diced cucumber and sliced chicken breast (made on the weekend) with a small amount of dressing, topped with almonds or walnuts for a tasty and nutritious meal to take to work or to have for supper on an eventful evening.
Keep on Track
Find out the best routine for you (and your family). If you observe things getting off track, include the meal planning on your priority to-do list, and then the simple satisfaction of checking tasks off your to-do list should keep you motivated and on track.
Recipe
This is one of my favourite recipes, Morning Glory Breakfast Bars, to make ahead of time for a quick breakfast, afternoon snack or healthy dessert option from Dairy Farmers of Canada – Dairy Goodness Website.
Need More Tips for Your Kids?
For more tips to keep your kid’s nutrition on track – check out my YouTube Channel Video Healthy Eating Tips for the Family.
Jane Dummer, RD, is a leading dietitian for the Canadian food and nutrition industry and a long-time resident of Waterloo region. Jane offers services for corporations and media, specializing in agri-food, functional foods and workplace nutrition and wellness. Follow Jane on Twitter @janedummer and subscribe to her Grow with Nutrition Blog.
It’s never too late to eat healthy!
Cathy Mendler
Phone: 519-669-1377
Email: info@anewleaforganizers.ca
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