Snow is in the air, and it is beginning to look a lot like Christmas. It’s getting colder outside, so this morning, I suggested to Don that it would be a good time to go to Calgary to see our granddaughter.
Those of you who have grandchildren living close by are lucky people. Thank goodness for webcams, which might be a gift suggestion to put on a Christmas list from your family. It’s the next best thing to being there.
Our second daughter, Marla, is a grad student in Vancouver. She said she finds it hard to take time for meals, and is either skipping meals or picking up deli take-out foods when she has time. It’s hard to eat healthy when one is on the go.
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She was asking me for easy, healthy and economical suggestions for eating on the run. As a neuroscientist, she knows that your brain cannot function without nutrients in your body.
We were talking on the phone this week about the virtues of milk as a quick food, and how when I was a little girl, I learned in school that it was the “most nearly perfect food.”
Dairy Farmers of Canada addresses this issue in the pamphlet Running on Healthy. The organization has tips on how to make eating in the fast lane more nutritious. Many processed and commercially prepared foods are high in salt and fat and low in important nutrients.
Many families are back in the fall routine, rushing from one activity to the next, and hardly have time to eat. Whether at work, at school, or at home, here are some meal suggestions.
- No matter how rushed you are, always eat breakfast. You will be able to concentrate better, solve problems more effectively and have better control of your weight. Fruit, whole wheat bread and a latte or chocolate milk are better than a coffee and doughnut.
- Eat something small and nutritious every three to four hours to keep up your energy level, such as a piece of fruit, vegetables and dip, or a cracker with cheddar cheese. You will avoid eating ravenously later.
- Avoid high-sugar snacks. Try trail mix, yogurt or a hard-boiled egg.
- Pack some oranges, strawberries, carrots or broccoli to munch on.
- If you are destined for fast food, order a single hamburger patty on a whole wheat bun and get extra tomato, lettuce, green pepper and onions and hold the sauce or mayonnaise. Skip the fries or order the small size.
- With sandwiches, paninis, subs and wraps, order whole grain, include lots of vegetables and a protein source such as hummus (made from chickpeas), lean roast beef or chicken. Skip the deli meat, which tends to be higher in fat and salt. Order milk or vegetable juice rather than pop.
- Chicken and fish are healthy choices when they are barbecued, grilled, roasted or baked, but not fried in batter. Add a side salad.
- Wild game is also an excellent source of lean meat and can be served with rice and a leafy green salad.
- When ordering pizza, choose thin, whole wheat crusts, load them with vegetables and top with shredded cheese for protein and calcium. Try chicken or seafood rather than pepperoni or other processed meats.
If you are fortunate enough to be home for meals, here are some fast, nutritious meal ideas.
- Buy packaged fresh cheese tortellini, cover with tomato sauce and serve with mixed greens. For dessert, have yogurt sprinkled with pumpkin seeds and dried cranberries.
- Start with frozen souvlaki skewers, heat up leftover brown rice, serve with tomatoes slices and top with olives, sliced onions and feta cheese. For dessert, serve precut fruit chunks dipped in yogurt and honey.
- Stir-fry frozen vegetables, add chicken or cooked shrimp until heated and serve with whole grain bread and a glass of milk.
- Buy a barbecued chicken from a reputable store, microwave sweet potatoes, make a “slaw” with shredded broccoli drizzled with a little salad dressing and add a whole wheat roll.
- Marinated fish fillets can be quick-fried in a nonstick pan, and served on top of a bagged salad tossed with leftover chopped vegetables, and dressed with olive oil, lemon juice and capers. Cheese, grapes and whole grain toast can be served as dessert.
- Put one to two large lettuce leaves on a plate, place a scoop or two of cottage cheese on the lettuce and top with fresh fruit or fruit cocktail.
- Ben, Marla’s husband, likes shepherd’s pie, a satisfying meal from leftovers that can be spiced up with a variety of herbs, spices and condiments.
- Flavourful cheeses such as parmesan, asiago and aged cheddar can be grated into soups, salads and sauces for added taste and nutrients.
- Toss walnuts, almonds or pine nuts into a hot dry pan, toast until light brown, and sprinkle on salads and stir-fries.
- Toss chili powders, chili pastes and hot sauces on eggs or other foods to add a jolt.
- Toss a salad with white or red balsamic vinegar.
- If possible, plan a family cooking night and focus on eating healthy as a family.
Source: Dairy Farmers of Canada, www.nutrition2007.ca.
Holiday recipes
Atco has a new entertaining annual cookbook for 2007 called A Holiday Collection. It features beverages, hors d’oeuvres, breakfast and brunch ideas, holiday recipes, leftover ideas and many cooking tips and terms. Although the following recipe was not intended for leftovers, it can be adapted
and cut in half, to use those extra holiday potatoes.
Parmesan mashed potatoes
8 cups cubed, peeled russet 2 L
potatoes
4 cloves garlic, peeled
1 cup grated parmesan cheese 250 mL
1/2 cup hot milk 125 mL
2 tablespoons butter 25 mL
1/4 teaspoon nutmeg 1 mL
1/4 teaspoon salt 1 mL
1/8 teaspoon cayenne pepper 0.5 mL
Cook potatoes and garlic in boiling salted water until tender, then drain. Add remaining ingredients. Mash with a potato masher until smooth. Serves eight.
This cookbook is available for $10 from Atco Blue Flame Kitchens in Alberta, 877-420-9090, or in Lloydminster, 306-825-5010.
Christmas contest
Atco is donating six of its Holiday Collection 2007 cookbooks and a gift basket, as a grand prize, for our annual Christmas draw.
We invite you to tell us about any change
in how you celebrate the holidays. Is it becoming less complicated? Are you incorporating new people into your family? Are you
spending less on gifts and giving more
time? Is your menu preparation simplified?
This is the last week to enter. Send in your story along with your name and address to: Team Resources, Box 2500, Saskatoon, Sask., S7K 2C4 or contact team@producer.com.
In addition to the Atco items, some of the other prizes that have been donated are a silicone food mould from MaryAnn Barnett of Prairie House Kitchens Ltd. andThe Western Producer has donated five Christmas books and five pairs of woolen flip flap mittens. We have a variety of Norwex cleaning-without-chemicals cloths, a Saskatchewan Pulse Growers’ cookbook and
a Tupperware item.
Barbara Sanderson is a home economist from Rosetown, Sask., and one of four columnists comprising Team Resources. Send correspondence in care of this newspaper, Box 2500, Saskatoon, Sask., S7K 2C4 or contact them at team@producer.com.
