ASIAN TOFU SALAD BOWLS

I am in love with this super fresh and tasty recipe, created by Registered Dietitian, Andrea Holwegner. Andrea facilitated a nutrition workshop sponsored by the Canadian Sugar Institute to showcase how we could healthfully include up to 100 grams of natural and added sugars within a day. This #HomeSweetHome challenge proved that you can create and consume delicious foods without compromising health or nutrition.

This blog post is sponsored by the dietitians at the Canadian Sugar Institute. I was provided compensation for my time and product used. All thoughts and opinions expressed in this post are by Lalitha Taylor, RD and are not influenced by the company I completed the article for.

Asian *Tofu Salad Bowls (makes 4 servings)

Created by Andrea Holwegner, Registered Dietitian

Ingredients: 

Salad: 

• 1 package of medium firm or extra firm tofu (cut into cubes)

• 3 cups cooked rice noodles (6 ounces dry)

• 2 cups carrots, grated or julienned

• 2 cups cucumbers, julienned or sliced in matchsticks 

• 2 cups yellow or red pepper, thinly sliced

• 1/2 cup green onions, diced

• 1/2 cup cilantro or parsley, chopped (optional)

• 1/2 cup peanuts, crushed 

Vinaigrette: 

• 1 Tbsp natural peanut butter

• 1/2 cup rice wine vinegar

• 2 Tbsp soya sauce

• 2 Tbsp hoisin sauce 

• 2 tsp sugar

• 2 tsp ginger root, grated or minced

• Hot red chili peppers (optional) 

Directions:

1. Lightly sauté cubed *tofu until slightly crisp and golden brown on the outside.

2. Cook the rice noodles, rinse and set aside in a bowl.

3. In separate piles on a cutting board slice/prepare carrots, cucumbers, peppers, green onions, and cilantro.

4. Stir together vinaigrette ingredients in a small bowl.

5. Toss rice noodles with a small amount of vinaigrette and place in four bowls. Top each bowl with tofu, carrots, cucumbers, peppers, green onions, cilantro, and peanuts and drizzle a bit more vinaigrette.

   *You can use grilled chicken instead of tofu in this recipe as well!

I hope you enjoy this recipe as much as my family has! Much love and good health!

HOME SWEET HOME CHALLENGE

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*Today’s post is sponsored by the dietitians at the Canadian Sugar Institute. I was provided compensation for my time and product used. All thoughts and opinions expressed in this post are by Lalitha Taylor, RD and are not influenced by the company I completed the article for.  

What’s the deal on sugar? 

It’s easy to get confused about sugar. Over the years, we’ve been bombarded with different messaging about sugar. I’m often asked by clients, “Should I cut out sugar?” Many people often fear this nutrient. As a dietitian who works with athletes, sugar, both natural and added, can be part of a healthy diet to provide optimal fuel for sport performance. I’ve worked with athletes who have “hit a wall” or “bonked” during a practice, game or race because they were in need of sugar to help support their energy needs. That feeling of being so drained or exhausted is often alleviated when athletes consume adequate carbohydrate, which includes natural or added sugar. I’ve also worked with athletes who chronically under fuel. In most cases, by adding carbohydrates (that contain natural or added sugar) this can help support athletes with their overall caloric requirements and sport performance goals.

Health Canada’s new labeling regulations state that up to 20% of your daily caloric value can be from sugars—this includes both natural and added sugars. What does this mean? It means that an individual consuming 2000 kcal per day could have up to 100 grams of sugar in their diet and this would still be consistent with a healthy pattern of eating. With the updated labels, sugar now has a percent Daily Value (% DV) on the Nutrition Facts Table which will help consumers make more informed decisions about this nutrient.

The % DV tells you how much you are consuming of a nutrient. Some guidelines regarding this include: 5% or less is a little of a nutrient and 15% or more is a lot of a nutrient.

The % DV is a great tool to use when you are quickly trying to compare similar products. It also helps to put into context how much sugar you are consuming based on your total daily intake.

The new labelling looks like this:

What does the sugar mean on the Nutrition Facts Table?

Sugar listed on the Nutrition Facts Table is a combination of both natural and added sugar. Natural sugars are present in fruits, vegetables and dairy products (yogurt, milk). Added sugars include items such as sugar, brown sugar, concentrated fruit juices, maple syrup and glucose-fructose. Natural sugars found in whole foods will provide us with MORE overall nutrients, such as potassium, vitamin C, vitamin A and fiber. Because of this, the 100 gram daily value encourages people to consume the majority of sugars coming from whole, natural foods.

Does 100 grams of sugar seem like a lot?

This 100 gram daily value is not a value we are suggesting consumers have to reach for optimal health; however, it helps support the messaging that healthy eating can include a variety of nutrients that support health, sport performance and pleasure. 

A group of dietitians, including myself, participated in a virtual cooking workshop that demonstrated how the 20% Daily Value of sugars can work within a healthy and sustainable dietary eating pattern. I was excited to take part in the Canadian Sugar Institute (CSI) #CSIHomeSweetHome challenge to learn how to showcase this. Andrea Holwegner, Registered Dietitian at Health Stand Nutrition facilitated the workshop and created all the delicious recipes that we had the opportunity to prepare. I loved that Andrea even included some of my favorite foods—dark chocolate!

Follow along to see how this healthy menu demonstrates what 100 grams of sugar can look like in a day: 

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BREAKFAST

BLUEBERRY PECAN BAKED OATMEAL MUFFIN

Nutritional Information per Serving:

Blueberry Pecan Baked Oatmeal Muffin (1 muffin) = 6 grams of sugar

SERVED WITH:

Plain 2% Greek Yogurt (3/4 cup) = 6 grams of sugar

Maple Syrup (1 Tbsp) = 12 grams of sugar

Blueberries (1/2 cup) = 8 grams of sugar

32 grams of Total Sugar

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LUNCH

ASIAN *Chicken SALAD BOWL

*I used extra-firm tofu as a substitute

Nutrition Information per Serving:

Asian Tofu Salad Bowl = 11 grams of sugar

SERVED WITH:

Tall Iced Coffee with 2% milk = 17 grams of sugar

28 grams of Total Sugar

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AFTERNOON SNACK 

STRAWBERRY AVOCADO SALSA

Nutrition Information per Serving:

Strawberry Avocado Salsa = 3 grams of sugar

SERVED WITH:

Tortilla Chips (12 chips) = 0 grams of sugar

3 grams of Total Sugar

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DINNER

EASY CHICKPEA BURGER WITH APPLE POPPYSEED COLESLAW

Nutrition Information per Serving:

Easy Chickpea Burger = 5 grams of sugar

SERVED WITH:

Multigrain Bun = 3 grams of sugar

Toppings (lettuce, tomato, pickle, ketchup, mustard) = 4 grams of sugar

Apple Poppyseed Coleslaw (1 serving) = 17 grams of sugar

29 grams of Total Sugar

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DESSERT

DARK CHOCOLATE 70%

Nutrition Information per Serving:

Dark Chocolate 70% (3 squares) = 9 grams of sugar

9 grams of Total Sugar

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NUTRITION ANALYSIS FOR THE FULL DAY’S MENU

Final thoughts. 

This menu was super fun to prepare and delicious to eat. It also exemplifies how you can consume sugars within this 20% DV while enjoying a healthy, creative and balanced menu. The new Health Canada regulations help perpetuate the message that you can consume all foods in moderation, which ties in well with my philosophy as a dietitian.

Over the past 15 years, I’ve learned as a dietitian that deprivation does not work. In fact, avoiding nutrients, such as sugar, can lead to an unhealthy relationship with food and body. It evokes guilt and fear, which takes away from the pleasure of eating and cooking. This challenge proves that the 20% DV of sugars can work within one’s diet—whether it be for health, satisfaction or sport performance goals. 

Special thanks to Andrea Holwegner and the Canadian Sugar Institute for including me in the ‘Home Sweet Home’ Virtual Workshop.

Hearty Pot Barley Bok-Choy Soup

Pot barley and baby bok-choy come together to provide a high fiber, anti-oxidant rich meal. I love one pot meals where you have tons of nutrients and couldn’t ask for anything more in one pot! This vegetarian meal is perfect to have for lunches during the rest of the week as well. And because it has everything in one pot —all you need to pack is one container for your healthy lunch.

Makes 8-10 servings

1 tablespoon of vegetable oil

1 or 2 onions, chopped

6 cloves of garlic, minced

8 cups of vegetable broth (I use the McCormick Vegetable MSG free bouillon to create my own)

4 cups of baby bok-choy, bottoms of the stalks chopped off

3 peeled carrots, chopped

3 celery ribs, chopped

A 19-ounce can (540 mL) of white kidney beans, rinsed and drained

A 28-ounce (796 mL) can of whole tomatoes, drained and shredded

1 cup of pot barley

2 teaspoons of cumin

1 teaspoon of oregano

1 teaspoon of basil

Freshly ground pepper

1 tablespoon of lemon juice

1 cup of frozen green peas

In a soup pot, add the vegetable oil over medium-heat. Add onions and garlic. Cook, stirring for about 2-3 minutes until onions and garlic are softened. Pour in the vegetable broth. Toss in the bok-choy, carrots, celery ribs,  white kidney beans, and tomatoes. Add in the pot barley. Stir in the cumin, oregano, basil and a few turns of freshly ground pepper. Splash in the lemon juice. For a moment, bring the soup up to a vigorous boil, then reduce to a low-medium heat. Cover with lid and simmer for 45 minutes, while stirring occasionally.

Prior to eating, add frozen peas. Love this trick! It helps cool the soup to prevent your little one’s tongue from burning on hot, hot soup!

If desired, add some more fresh ground pepper.

Nutrition Bonus:

Eating foods that are delicious AND good for me gets me excited. Did you know that 1 cup of cooked barley has 6 grams of fiber? That, folks, is the highest amount of fiber when compared to any other whole grain—yep, even quinoa! That isn't the only reason I love barley -- it's also a rich source of the mineral selenium. Selenium plays a role in our immune and thyroid function. But let’s not forget the baby bok-choy. It’s so easy to cook—chop off the bottom of the stalks and throw it in the pot. Now that’s my kind of cooking. Baby bok-choy, along with other cruciferous vegetables, is well-known for its anti-cancer properties. Many studies have shown that people who regularly consume more cruciferous vegetables have a lower risk of developing breast, lung, prostate, and colorectal cancer. (Cruciferous vegetables, Higdon Ph.D., Jane, Linus Pauling Institute)

Enjoy and be healthy!

Lalitha

Copyright © 2016 LALITHA TAYLOR

Earthy Kale and Basil Pesto

Who doesn’t love a fragrant, savoury and delicious pesto? I adore pesto and the versatility of this simple "pasty" sauce. Not only is this recipe a concoction of so many nutrient rich ingredients—it's easy to make and won't kill the budget! Mix it into your favorite pasta for a burst of flavor or use it as spread on your favorite sandwich; whichever way you use it, this sauce won’t disappoint and a little goes a long way.

Makes ~1.5 cups 

2 cups of loosely packed, washed & dried fresh kale leaves

1 cup of packed, washed & dried fresh basil leaves & stems

1/2 cup of almonds

1/2 cup of pumpkin seeds

3/4 cup of extra-virgin olive oil

2/3 cup of cow or goat feta cheese

2-3 cloves of peeled garlic

2 tablespoons of lemon juice

1 teaspoon of salt

Use a food processor to blend the kale, basil, almonds, pumpkin seeds, olive oil, feta, garlic, lemon juice and salt together until a smooth pasty consistency has been reached.  Place contents in a container to store in the refrigerator for up to one week or store in the freezer. 

Nutrition Bonus:

Almonds and pumpkin seeds are more economical than the traditionally used pine nuts in this pesto, and they are both a great source of heart healthy fats. Pumpkin seeds are also a source of iron. Kale, one of the highest ranked anti-oxidant containing vegetables, provides an earthiness to the flavour of this pesto, is easily available in the winter, and is more economical than basil! 

This was my supper tonight :)  Enjoy!

Lalitha

Copyright © 2016 LALITHA TAYLOR

My Crush on Lentils

Growing up as child, some of our family’s favorite meals revolved around lentils. As a child living in Lacombe, Alberta I was still very much a part of a multicultural household with my dad from India and mom from Guyana. My food experience was comprised of such a myriad of different flavorful and ethnic foods -- all mostly home-cooked.  One of the reasons I became a registered dietitian is largely attributed to the fact that my mother fostered within me a love for food and cooking at a young age through her delicious, homemade meals. I was lucky.

 My parents were and continue to be very economical and budget savvy. Homemade meals made sense and so did cooking with inexpensive foods such as lentils.  Living in rural Alberta, a bowl of steaming *dahl with rice was a welcome sight on a cold wintry day. In the summer, my mom would sauté lentils with onion, celery, and seasoning and use that as a spread on whole grain bread with butter pickles. At an early age, lentils found a very fond place in my heart.

The icing on the cake is that lentils are not only economical and delicious, they are nutritious! Lentils are a rich source of protein, iron, folate and fiber.  Furthermore, 99% of Canadian lentils are grown in Saskatchewan. Canada has become one of the world’s largest exporters of one of my favorite foods!

To further celebrate lentils, the United Nations General Assembly declared that 2016 is the “International Year of Pulses”.  Pulses and legumes offer such a wide range of nutritional and cost-saving benefits. From an environmental perspective, pulses also take less resources to grow and foster sustainable agriculture and soil protection. Only 50 litres of water are needed to produce 1 kg of lentils vs 13,000 litres of water to produce 1 kg of beef!

I hope after reading this you feel inspired to try cooking and preparing some dishes with this hearty protein source. http://www.pulsecanada.com/ has a tonne of information and recipes but here is my own award winning lentil recipe below that my family and I love to prepare and eat. 

*dahl = a thick seasoned stew prepared from lentils; an important part of Indian, Nepali, Pakistani, Sri Lankan and Bangladeshi cuisine often eaten with rice, roti or chapati

No-Bake Lentil Power Bites

Makes 2 to 3 dozen, depending on size     

Ingredients:

A 500 mL can of brown lentils, rinsed and drained well

1 cup (250 mL) of peanut butter or your favorite nut or seed butter

1/2 cup (125 mL) of melted coconut oil

2 ripe bananas

1.5 cups of Medjool dates

1  teaspoon (5 mL) of pure vanilla extract

1/2 cup (125 mL) of cocoa powder

1 teaspoon (5 mL) or your favorite baking spice (all spice, cinnamon, cardamom, nutmeg, or mace)

2 cups (500 mL) of quick or instant oats

1 cup (250 mL) of pumpkin seeds

1/2 cup (125 mL) of dark chocolate chips

Line a baking sheet or two with parchment or wax paper.

Measure the lentils, peanut butter, coconut oil, bananas, dates, vanilla extract, cocoa powder, and baking spice into your food processor. Blend until smooth. Transfer the works into a mixing bowl and stir in the oats, pumpkin seeds and chocolate chips. 

Lightly oil your hands and scoop out some of the mixture. Roll into bite-sized balls and place on the baking sheet. Freeze until hard, about an hour or even overnight.

When hunger strikes, feel free to snack straight from the freezer or, if you prefer, let the power bites soften for a few minutes. You can pack them in a lunch box and feel confident that hours later they’ll still be delicious.

#LentilTips

Rinsing canned lentils drains away much of their sodium but leaves behind their protein, fibre and micro nutrients.  

ENJOY!

Lalitha

Copyright © 2016 LALITHA TAYLOR