Tropical Kale Home-Made Ice Pops
/Child-Feeding Expert and Victoria BC Dietitian (Nutritionist) Kristen Yarker, MSc, RD Shares a Delicious Recipe for No-Sugar Tropical Kale Ice-Pops (Popsicles).
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Kristen Yarker, 23083 Cook St PO, Victoria BC V8V4Z8
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Child-Feeding Expert and Victoria BC Dietitian (Nutritionist) Kristen Yarker, MSc, RD Shares a Delicious Recipe for No-Sugar Tropical Kale Ice-Pops (Popsicles).
Read MoreVictoria BC Dietitian (Nutritionist) Kristen Yarker, MSc, RD Shares a Delicious Plant-Based (Vegan) Snack. Fibre-rich, Protein, Low Glycemic Index (Low GI), Containing Iron.
Read MoreYou asked for a healthier alternative to the famous (and delicious) chocolate hazelnut spread (you know which one). Today I'm sharing not just one, but 4 alternatives. All are much lower in sugar and have no palm oil. Just in time for back-to-school. I mention back-to-school because you'll not only be looking for packed lunch ideas, but also breakfast ideas for rushed mornings and quick after school snack ideas.
All of these contain nuts or seeds. That's the foundation of this foodstuff afterall. Some preschools and schools are nut and seed-free, some are nut-free (i.e. seeds are okay), and some are peanut-free (i.e. nuts and seeds are okay). Always check with your individual facility to find out exactly what is and what isn't allowed.
An important note, especially if you are introducing these to picky eaters who already are familiar with the famous chocolate hazelnut spread, none of these taste exactly the same. So, don't try to pull a fast one on your little one and swap one for the other. They'll notice the difference - kids have keen observation skills with their food. Call this spread by a different name. This way they will be expecting something different.
A huge THANK YOU to student volunteer Carla for her help with these recipes!
Enjoy!
Ingredients:
Directions:
Ingredients:
Directions:
Habibi's Chocolate Tahini and Powerplant's Chocolate Sprouted Seed Spread
(Note: In the spirit of being fully transparent, both of these were given to me for free. I did not receive payment to review either. I'm super picky about what foods I'll share with you in my reviews.)
I brought both of these to my co-working space last week so that everyone could try them. Yes, there are perks to having dietitians as friends and co-workers! Both received very positive reviews. Some people preferred one and an equal number preferred the other. Both products have a short ingredient list with only recognizable foods. They're made with nuts or seeds, providing healthy fats (and no palm oil). Each has just a touch of sugar/sweetener. Check each product's websites for a listing of what stores you can find them in.
Powerplant's spread has an intense chocolate taste for you dark chocolate lovers. It has a chunkier texture but smooth mouthfeel. So it's perfect for spreading on a cracker but not on soft bread. It totally screams to be included in your next smoothie.
Habibi's Chocolate Tahini has a milder chocolate taste. A few people found the tahini and chocolate flavours fought eath other. Most of us thought it was delicious (me included). This spread is the more classically kid-friendly of the two.
Looking for more healthy, kid-friendly recipes? Check out my recipe page.
It's back, my annual home-made ice pop recipe collection. Some may call these homemade popsicles or paletas. Or, frozen smoothies. Whatever you call them they're a delicious summer treat. I want to give a big shout out to Carla, the dietetic student who is volunteering with me for creating these recipes. My directions for her: the recipes need to be simple, include no added sugar, include fruit and even veggies, and only include easy-to-find ingredients. Oh, and of course, that they needed to be delicious. She sure delivered.
The directions for each recipe are the same:
Enjoy her work!
Kristen
P.S. For more delicious, healthy frozen recipes, check out these links:
Spinach Kiwi
Inspired by: http://www.kiipfit.com/spinach-kiwi-popsicles/
Packed with fruit and leafy greens, the vibrant green color of these popsicles comes from blending both kiwi and spinach.
Mango Lassi
Inspired by: http://revisfoodography.com/2015/04/mango-lassi/
Inspired from a classic Indian cold drink, mango lassi is a blend of yogurt, fruit and spice. Not a fan of cardamom? Simply omit the spice and you can still enjoy it as a mango-yogurt blend.
Cantaloupe
This very simple and refreshing recipe allows you to use ripe or extra ripe cantaloupes. No added sugar necessary.
Get more healthy home-made ice pop recipes here:
It's official - 2016 is the year of the pulse! Pulses, such as chickpeas, are high in vegan-source protein, high in fibre, low-glyemic carbs, and contain lot of other nutrients. Did you know that we grow lots of them in Canada? Roasted chickpeas are a delicious way to eat more pulses. My friend Margie Barnard, a fantastic cook (we're talking Four Seasons Hotel), and I developed these recipes. We each had our favourites, so I’m sharing all four. The steps are the same for all of them.
Whole chickpeas are a choking hazard for little ones, so this is a good snack idea for kids 3 years and up (and us kids at heart).
Drain and rinse the chickpeas.
Pat dry the chickpeas until well dried (otherwise they’ll be mushy).
Combine all the other ingredients in a medium-size bowl.
Toss the chickpeas into the mixture. Coating the chickpeas well.
Line a cookie sheet with parchment paper. Spread the coated chickpeas onto the parchment paper-lined sheet.
We played around with the oven temperatures while they were cooking so I’m afraid that I don’t have exact temperatures and times for you. We started at 400 degrees for the first while, then stirred the chickpeas and reduced the oven temperature to 350 degrees. Keep a close eye on them while they bake. You’re looking for them to turn a golden brown colour. And, when you taste them, they have a crunchy shell and are soft in the middle. The recipes containing honey turned the darkest colour, the fastest.
Allow to cool, then ENJOY!
15oz can chickpeas
1/2 tsp garlic powder
1/2 tsp ground cumin
1/4 tsp salt
1/4 tsp pepper
2 Tbsp olive oil
15oz can chickpeas
1 tsp garam masala
1/4 tsp salt
2 Tbsp olive oil
15oz can chickpeas
2 Tbsp honey
1 tsp sugar
1 tsp cinnamon
15oz can chickpeas
2 Tbsp honey
1 tsp canola oil
1/4 tsp salt
See more healthy, delicious recipes.
Something that I recommend for almost all of the women whom I’ve worked with is eating protein at afternoon snack. Why is this a nutrition game changer? Because in my experience, it helps with a lot of the problems that women come to me for help with regarding their eating in the afternoon and evening. Do any of these scenarios sound familiar?
If so, then eating protein at an afternoon snack is worth trying. Here’s why:
Human beings digest a meal and get hungry again in about 4 hours. As our blood sugar drops, our body sends signals to us that we’re hungry. If we don’t respond by eating something that subsequently raises our blood sugar, our bodies send more and more urgent messages. Messages that drive us towards the high sugar, fat, salt, very tasty foods. It’s what the feeling of ‘hangry’ is all about.
Assuming that you’ve eaten lunch at about noon, it’s natural that you start to feel hungry again at about 4pm. The food choices that you make at lunch will impact how long you last before you start to get hungry. Some choices will mean that you will feel hungry again in less than 4 hours. But that’s the topic of a whole different blog post J
The longer that you wait until you eat again, the more your body will drive you towards those high sugar, fat, salt, very tasty foods. It’s a physiological drive, not a lack of will power, that causes you to eat those foods before dinner.
The secret to making healthy food choices in the afternoon and evening is to prevent ‘hangry’ by having an afternoon snack. Including protein at your afternoon snack can help your body digest your snack more slowly, thus causing more even blood sugar and fewer cravings for junk foods.
Pair your protein food with some veggies and/or fruits for a perfect combination of nutrients. Examples include:
Eat protein at your afternoon snack. It’s a nutrition game changer for preventing craving junk food in the late afternoon. And, it’ll help buy you enough time to make a healthy dinner before ‘hangry’ hits.
What's your favourite afternoon snack that includes protein? Share it in a comment below!
Curious about how I can help you achieve your health and nutrition goals? Schedule a (free) call to find out.
Sometimes the classics are a classic for a reason. Bananas and peanut butter simply taste great together. Here's a fun way to bring this classic duo together in a healthy kids snack. I'm choosing to share it today because it's easy for young hands to manage. Perfect if you're gearing up to pack snacks or a lunch for little ones with back-to-school next week. This works well with peanut butter, other nut butters (e.g. almond butter) and the non-nut butters if your child attends a nut-free facility.
Hey, it's also a delicious idea for those of us who are young at heart :)
Banana Roll-Ups Ingredients 2 small tortilla wraps, whole wheat ¾ medium banana 1 tbsp natural peanut butter, nut butter or non-nut butter ½ tsp honey (optional) 1 dash cinnamon, ground
Banana Roll-Ups Directions
Get more healthy, simple, kid-friendly recipes.
Recently I had a client who asked me for my nutrition game changers. She was looking for foods or habits that have made a big impact on the nutritional health of clients I’ve worked with. And, in my life too. Some may call these nutrition hacks. But I'm not a fan of that phrase.What a cool concept. Thank you Alison for asking me the question! I liked Alison’s idea so much that I’ve decided to share these ideas with you too. Starting today, once a month, I’ll be sharing with you my nutrition game changers. It might be a food (like today) or it might be a simple habit that can make a big impact in your health. I hope that you enjoy this new idea! It was easy to decide what my first nutrition game changer would be. I first started eating hemp seeds (a.k.a. hemp hearts) myself. Loving them, I’ve now introduced them to almost every client whom I work with.
Hemp hearts are a great source of plant-based protein and healthy omega-3 fat. Their mild taste, tiny size, and softer texture mean that they are less noticeable than other nuts when you add them to dishes, lending themselves well to many uses.
And, they’re grown in the Canadian prairies. So, they’re a more local choice than many nuts and seeds.
These are the two most common ways that I recommend including hemp hearts:
Extra Tips:
Want to give them a try without committing to a big bag? Keep an eye open for the individual serving packages (like the ones I have in the picture). Or, browse the bulk food section at your local grocery or health food store.
Store your hemp seeds in the fridge. Like all nuts and seeds, this will keep the fats fresh and they’ll taste better.
Curious about how I can help you achieve your health and nutrition goals? Schedule a (free) call to find out.
It’s not just kids who need snacks. We adults need them too. Today I'm sharing the perfect afternoon snack for us adults. Why? It takes approximately four hours to digest food and start getting hungry again. Planning a healthy snack between lunch and dinner can prevent that late afternoon hungry-angry feeling (commonly called ‘hangry’). ‘Hangry’ is created by low blood sugar. Your low blood sugar will also cause you to search out (i.e. crave) sugary, fatty, salty foods. It’s a natural reaction, not a lack of will power.
The secret to healthy eating is prevention. Prevent becoming ‘hangry’ (and heading straight to the convenience store for processed foods) by planning a healthy snack before you get to that point.
So what’s the perfect snack? In truth, there isn’t just one perfect snack – one size doesn’t fit all when it comes to nutrition. Here are the elements of three styles of snacks. One of which will likely be the perfect fit for you.
This is best if you have a relatively short time between lunch and dinner. Or, if you are very sedentary and don’t need any more calories from a larger snack. A piece of fruit or some raw veggies may be just enough to tie you over for about an hour until dinner.
This more substantial snack provides both some quicker energy from the fruit and veggies and some longer, slower burning energy to keep you going for a few hours. This is my personal mid-afternoon snack. Here are some fantastic combinations to use as inspiration:
This option is so substantial that it’s practically a mini-meal. Most of us don’t need this much food at snack time. But if you’re very active and/or in your young 20’s, it might be a good fit for you. Some ideas for inspiration:
Curious about how I can help you achieve your health and nutrition goals? Schedule a (free) call to find out.
While I do believe in individual responsibility, we’re influenced by our surroundings. Most of us spend a lot of our time at work. If you want to eat healthy, it’s worth taking a look at whether your workplace is stacking the odds for or against you. And then doing something to change it. Because let’s face it, when we’re constantly in meetings with junky food, and everyone eats fast-food at their desks for lunch, It’s damn difficult to eat well. You and your salad in a jar stick out like a sore thumb.
I’ve influenced change in a number workplaces. I’ve learned how to make change without everyone hating you for being “the food police”. The best way that I’ve learned is to simply bring healthy, delicious food. As Ghandi so famously said: “Be the change you want to see in the world”.
What you want to stay away from is offering unsolicited feedback on what others are eating. Or, to ban unhealthy foods. My experience has been that people see this as an attack and they just dig in deeper into their unhealthy ways.
Here are some simple ways to change your work environment:
I admit, when giant refined-flour muffins and those poor-quality squares are the office norm, I’ve been nervous to bring my healthy alternatives. But it never fails that people dig in to what I bring. And, almost always someone catches me later on and thanks me for bringing healthy alternatives.
People want to eat healthy. They just don’t want to do extra work, eat anything that tastes awful, or be scolded for their current eating habits.
Go ahead and start a mini food revolution :)
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