Yes, I know….this snack sounds too good to be true.  Well, I am going to make it and let you know if it is actually yummy.  The ingredients are by themselves tasty, so I would assume that the combination is delicious as well.   I found this recipe in the Chatelaine magazine I get on line every day and I thougth to share it with you:

Five-minute, no-bake, vegan chocolate almond butter chews

Yield: 7 golf-ball sized chews

 Ingredients:

1/4 cup chunky all-natural almond butter

3 tbsp organic brown rice syrup

1 tsp pure vanilla extract

1 cup rice crisp cereal

1 tbsp cacao nibs or chopped dark chocolate
Directions:

1. Line a plate with parchment paper.

2. In a medium sized bowl, stir together the almond butter, brown rice syrup, and vanilla. Microwave on high for 35-45 seconds or heat on the stovetop until simmering. Stir well and immediately add in the rice crisp cereal and cacao nibs or chopped chocolate until combined.

3. Wet hands thoroughly and shape the mixture into ‘golf-balls’. Press mixture together firmly so it will hold. Wet hands after each ball is formed so the mixture will not stick to your hands.

4. Place the balls onto parchment paper lined plate and freeze for 5 minutes. You can keep these chews in the freezer in a sealed container. They remain nice and chewy even straight from the freezer.

The original recipe can be found at the following link: http://www.chatelaine.com/en/blog/post/37696–100-calorie-snack-dairy-free-chocolate-almond-butter-chews-ready-in-five-minutes

I am constantly searching for healthy recipes to feed my son and to add variety to my meals.  I love different flavours, spices, and I am experimenting all the time.  I came across this healthy soup recipe which is dairy free and protein-rich.  Here are five amazing facts on broccoli:

1. May relieve asthma symptoms.

2. Is loaded with fibre.

3.  May protect against tissue damage in diabetes.

4. Is a good source of the many B vitamins.

5. Can stop replication of colon cancer cells.

Ingredients:

1 ½ tbsp (22.5 mL) extra virgin olive oil

2 tsp (10 mL) crushed garlic

¾ cup (85 mL) chopped onion

1 large carrot, chopped

1 celery stalk, chopped

1 tbsp (15 mL) dried basil

3 cups (750 mL) chopped broccoli (1 large head)

¾ cup (85 mL) dried green lentils

4 cups (1 L) low sodium chicken broth

2 tbsp (30 mL) parmesan cheese, grated

Optional: 2 green onions, chopped (for garnish)
Directions: 1. Heat the olive oil in a large soup pot over medium heat. 2. Add onions and garlic and sauté for 3 minutes. 3. Add the carrots, celery and basil and cook for a few more minutes until the spices coat them nicely. 4. Add the rest of the ingredients (except the broccoli) and bring to a boil. 5. Reduce heat and simmer for 45 minutes hour covered. 6. Cut broccoli into small florets. Add to the pot and cook for 10 more minutes. 7. Using a wand blender, puree till smooth. Garnish with green onions if desired.
Makes three 2 cup (500 mL) servings. Freeze some portions for workdays on the run.

Detoxifying strawberry lemonade drink ready in one minute!

Doesn’t this lemonade sound yummy?  I want to have one right now!

Yield: 1 serving
Ingredients: ¼ cup water 2 tbsp fresh lemon juice 1 cup strawberries (fresh or frozen) 1-3 ice cubes 1 tbsp pure maple syrup (or other liquid sweetener)
Directions: 1. Add all ingredients (except for the ice) into a high-speed blender and blend until smooth, adding a bit more water if necessary. Add ice and blend again. Serve immediately.

There is nothing like sunshine and warmer weather in Winnipeg after a long winter.  Well…this year we were fortunate to have a warmer winter than the previous ones.

I moved to Winnipeg about eight years ago in the middle of winter.  Yes, got the boots, the jacket, everything I needed to keep warm.  I experience -60 C with the windchill.  I used to wonder why Winnipeggers talk all the time about the weather.  By now, I consider myself a Winnipegger, so I totally understand.  Now, I find it cute when I see teenagers wearing T-shirts when the weather gets above 0 C and in the beginning, I found it strange.

Since spring is here, I decided to share some salad recipes I found in the on-line Chateline magazine.  I am definitely going to try them out. Bon appetit!

Beets and greens salad

Swiss chard with lemon and onions

Directions: 1. Toast 1/4 cup sliced skin-on almonds in a large frying pan over medium-high until golden, about 2 min. Transfer to a plate. 2. Add 1 tbsp olive oil to frying pan, then 8 cups packed chopped Swiss chard and 1/4 tsp salt. Cook, stirring frequently, until chard is wilted, about 3 min. 3. Remove from heat and stir in 2 tsp lemon zest, 1/2 tsp lemon juice and toasted almonds. Serves 4. Per serving: 77 calories, 3 g protein, 4 g carbs, 6 g fat, 2 g fi bre, 189 mg sodium. Excellent source of vitamin A.

Sesame cucumbers

Directions: 1. Cut 2 English cucumbers into french-fry-sized sticks. Transfer to a large bowl. 2. Add 1/4 cup rice vinegar, then 4 tsp each sesame oil and honey, 2 tsp toasted black sesame seeds and 1/4 tsp salt. Toss until coated. 3. Refrigerate at least 20 min before serving. Serves 4. Per serving: 99 calories, 2 g protein, 14 g carbs, 6 g fat, 2 g fi bre, 148 mg sodium.

Pumpkin orzo

Directions: 1. Heat a medium saucepan over medium. 2. Add 1 tbsp olive oil, 1 minced garlic clove, 1 1/4 cups orzo, 1/2 cup pumpkin purée and 1/2 tsp dried sage. Stir until orzo is coated. 3. Add 2 cups vegetable broth. Stir often until orzo is tender, about 10 min. Reduce heat to medium-low if needed. 4. Stir in 1/2 cup grated parmesan. Serves 4. Per serving: 299 calories, 13 g protein, 45 g carbs, 8 g fat, 3 g fi bre, 574 mg sodium. Excellent source of vitamin A.

Happy Spring everyone!

Submitted by Margarita Natcheva Rowley, Diversity and Immigrant Student Support

I don’t know if you are like me, but no matter how healthy I may try to eat, I have to have a treat at least couple of times a week.  I seem to be okay.  Well, here is a Heart-Healthy Chocolate Chip Cookie recipe to try from the Vegetarian Times site.  I know I am going to!

Submitted by Margarita Natcheva Rowley, Diversity and Immigrant Student Support

 

Our own life is the instrument with which we experiment with the truth.
– Thich Nhat Hanh –

I don’t know if you are like me, but I eat in front of the computer quickly and then I go to the gym during my regular lunch hours.  I am not sure that this is the best and healthiest way for me to be. Here’s an interesting article from Daily Good News that Inspire that I receive every day in my personal e-mail.  I find that reading the Daily Good News is a nice way to start my day on a positive or inspiring note.

Seven Habits of Mindful Eating

“The rhythm of life is becoming faster and faster, so we really don’t have the same awareness and the same ability to check into ourselves.” These words are from an unexpected source: a Harvard nutritionist. Dr. Lilian Cheung, with Nobel Peace Prize nominee Thich Nhat Hanh, co-wrote ‘Savor: Mindful Eating, Mindful Life.’ “That’s why mindful eating is becoming more important. We need to be coming back to ourselves and saying: ‘Does my body need this? Why am I eating this? Is it just because I’m so sad and stressed out?'” In this 3-minute video, Dr. Cheung explains how honoring and being mindful of the food we eat makes us healthier. She offers seven practices for mindful eating — simple steps that we can take to maintain a healthier weight and live a happier life. We are what we eat — and how we eat it.

You can find a short video here.

Submitted by Margarita Natcheva Rowley, Diversity and Immigrant Student Support

Like Halloween and Easter, Valentine’s Day is a mecca of treats and chocolates. While a box of candy or truffles might make a nice gift for a sweetheart, they’re not necessarily the best choice for your heart – or your waistline. Valentine’s Day is typically a day where you show your love through traditional gifts of candy and sweets, but why not share the gift of a healthy heart with your loved one instead?

Cook a Healthy Meal at Home

There’s nothing that says “romance” like taking the time out to cook your significant others’ favorite meal at home. Valentine’s Day is typically one of the busiest days for restaurants, so skip the reservations and spend time alone without all the chaos of a crowded restaurant. Because you’re not paying for an expensive dinner date, splurge on finer ingredients to make fresh, healthy dishes like Pomegranate Duck, Mussels, Roasted Rack of Lamb, or Filet Mignon with Mushroom-Wine Sauce.

Get Active

Who says you have to go to dinner and a movie? Think outside the box and plan a Valentine’s Day date that’s both romantic, and active. What not try skating? Many community centers across Winnipeg have outdoor skating rinks, and The Forks offers both a skating rink and skating trails, as well as rentals. There’s also the Assiniboine Credit Union River Trail on the Assiniboine River.

Dance lessons at one of Winnipeg’s dance studios, bowling, or even a romantic walk with hot chocolate along the Assiniboine River in St. Boniface are all great active date ideas.

 Make Healthy Valentine’s Day Treats

Eating some sweets on Valentine’s Day is almost inevitable. It would be cruel to deny yourself a treat or two, but at least you can have some control over what you’re consuming if you make them yourself. Whether it’s for the office, around the house, or for your child’s elementary school Valentine’s Day party, try these simple tricks and recipes to make this year’s Valentine’s Day treats a little bit more health-conscious.

• Dark Chocolate – Substitute milk or white chocolate for dark chocolate (choose 70% coco or higher) in your recipes to maximize your health benefits, while still retaining that chocolate-y flavor. Dark chocolate has been proven to help lower blood pressure, curb cravings for sweet and healthy foods, and even help lower cholesterol.
• Fruits – Strawberries, raspberries, and cherries are all romantic fruits, so why not try and build a tasty dessert around them? Dip berries in (dark) chocolate for a fondue, use them to make a fruit sorbet instead of ice cream, or top vanilla frozen yoghurt with berries and chocolate sauce for a sundae.

• Triple Chocolate Black Bean Brownies – Cut out the fat and pump up the protein with this healthier version of the usually rich and buttery triple chocolate brownie. http://joythebaker.com/2012/01/triple-chocolate-black-bean-brownies/
  
• Whole Wheat Sugar Cookies – Decorate these high-fiber cookies with low-fat cream cheese icing, and colour and flavor them with pomegranate juice for extra calcium and antioxidants. http://www.food.com/recipe/whole-wheat-sugar-cookies-63179

Submitted by Hayley Brigg, Creative Communications Student

In anticipation of the Heart Smart Potluck Challenge, here’s a an idea for adding some zest to your potatoes, with a Mediterraen styled roasted lemon and rosemary potatoe dish from the Manitoba Heart and Stroke Foundation website.  The site is loaded with recipes, so have a look and begin planning your February potluck.  

Roasted lemon and rosemary potatoes

Makes 4 servings (1 L/4 cups)

Lemon is a fresh flavour that goes well with potatoes. Which makes this side dish an easy addition to any meal time table. Adding a touch of oil near the end of cooking helps brown the potatoes and adds a touch more flavour.

Preparation time: 10 minutes
Cook time: 1 hour

Ingredients

• 750 g (1 1/2 lbs) mini red potatoes
• 50 mL (1/4 cup) no salt added chicken or vegetable broth
• 1 large clove garlic, minced
• 15 mL (1 tbsp) chopped fresh rosemary or 5 mL (1 tsp) dried rosemary, crushed
• 10 mL (2 tsp) grated lemon rind
• 25 mL (2 tbsp) lemon juice
• 2 mL (1/2 tsp) paprika
• 1 mL (1/4 tsp) freshly ground black pepper
• 10 mL (2 tsp) extra virgin olive oil

Directions

1. Cut potatoes in half lengthwise and place in large bowl.
2. Add broth, garlic, rosemary, lemon rind and juice, paprika and pepper; toss to coat well.
3. Spread into parchment paper lined roasting pan and roast in 220 F (425 F) oven for 45 minutes.
4. Stir in oil and roast for about 15 minutes or until golden brown and tender.

Nutrition information per serving (250 mL/1 cup)

• Calories: 165
• Protein: 4 g
• Total Fat: 3 g
  • Saturated Fat: 0 g
  • Cholesterol: 0 mg
• Carbohydrate: 33 g
  • Fibre: 3 g      
  • Sugar: 2 g
• Sodium: 12 mg
• Potassium: 642 mg

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011.

Posted: August 2011.

In anticipation of the Heart Smart Potluck Challenge, here’s a tasty and “heart smart” orange glazed salmon recipe from the Manitoba Heart and Stroke Foundation website.  The site is loaded with recipes, so have a look and begin planning your February potluck.  

Orange Glazed Salmon

Makes 4 servings

Cutting down salt by using simple ingredient of orange zest and orange juice to enhance flavour, heart healthy salmon has never tasted this good. Enjoy the benefit of omega-3 without giving up on taste.

Ingredients:

• 12 oz (360 g) salmon fillet (without skin)
• 1 tsp (5 mL) orange zest
• 1 whole (4.5 oz/131 g) fresh orange (juiced)
• 1 tsp (5 mL) honey
• ½ tsp (2 mL) salt
• ½ tsp (2 mL) pepper
• 2 tsp (10 mL) olive oil

Directions:

1. Thoroughly wash and dry orange before zesting.
2. Use a medium-fine grater, grate the orange until only the white pith remains over the fruit. The orange zest will be used to flavour the salmon. Be careful not to use any white pith as it is bitter in taste.
3. Cut orange in half and squeeze out all the juice.
4. Mix orange juice, honey, salt, pepper and orange zest together to make marinade for the salmon.
5. Pour marinade over salmon and marinate salmon for 15 minutes.
6. Remove salmon from marinade. Save marinade to make the glaze for the salmon later on.
7. Brush salmon with olive oil before placing them on the heated grill. Cook until fish turn opaque and turn the salmon over once during cooking. It will take approximately 7-9 minutes altogether pending on the thickness of the salmon.
8. In a small pot using high heat, reduce the leftover marinade to a glaze.
9. Drizzle the glaze over salmon before serving.

Nutritional information per serving
(3 oz/85 g)

• Calories: 194
• Protein: 17 g
• Fat: 12 g

• Saturated Fat: 2 g
• Dietary cholesterol: 48 mg
• Carbohydrate: 4 g
• Dietary fibre: 0 g
• Sodium: 339 mg
• Potassium: 312 mg

Developed by Sosan Hua, RD. ©The Heart & Stroke Foundation.

February is Heart and Stroke Awareness Month, and the Wellness Committee is excited to launch our Heart-Smart Potluck Challenge.  The Wellness Committee challenges our college community to host a Heart -Smart Pot Luck between February 13^th and February 24^th.  Get together with your colleagues or challenge another department  to a “Potluck Throw Down” to see who can make the tastiest Heart-Smart dish.

If you’re not sure what to make, head over to the Heart and Stroke Foundation website and browse their extensive set of Heart-Smart recipes. While there, you can also check out their 10 simple suggestions for healthy eating.

We are also looking for delicious Heart-Smart recipes to put on the Wellness Blog, so please send your recipes and photos of your pot luck to Isabel Bright (ibright@rrc.mb.ca).

Eat Well and Have Fun!

Whether we’re 25 or 75, everyone needs wellness.

While our fitness goals and needs might change as we get older, staying healthy is the number one tool you can use to help in the prevention of health problems down the line.

In order to help provide wellness resources to all Manitobans at every age level, the Province has created a great portal in their Manitoba Healthy Living, Youth and Seniors website.  It links to all their different healthy living initiatives, from information about infant nutrition to promoting age-friendly options for seniors, and even the latest in provincial wellness news.

One initiative that really stands out is Manitoba in Motion, whose tagline reads “Physical Activity – do it for life!”.  You may recognize this initiative from the mini-videos they play on TV, featuring CTV’s Maralee Caruso and Gord Leclerc, but the model of the strategy really focuses on providing different health options for Manitobans of any age – children, youth, adults, older adults, and families. They’ve also developed three really great programs to help encourage group participation in getting healthy:

• Workplace in Motion
• Healthy Schools in Motion, and
• Communities in Motion

 Submitted by Hayley Brigg, Creative Communications student