balance of the food groups according to the Canadian Food Guide.
Along with that we’re constantly bombarded with messages about eating
low fat and getting more vitamins. It can be confusing knowing how low
do we go in the low fat realm and where do we get the precious vitamins
that we so desperately need?
The answer: Alternatives.
Choosing a healthy alternative can be the easiest way to eat more nutritiously without sacrificing taste or breaking the bank.
So what to choose?:
Whole Wheat Pasta/Brown Rice – Whole wheat options are a really easy way to add more fibre into your diet. Fibre lowers your risk of diabetes and heart disease. It is recommended that women get 20 grams of fibre a day, while men need about 30 grams. (via) Besides the fibre benefits of whole wheat, they have a nutty flavour and a hearty texture. If you don’t enjoy the texture of whole wheat pasta, a great option is Catelli Smart pasta. It has the flavour and texture of white pasta but it has all the fibre of whole wheat.
Sweet Potato – Besides being delicious and low in carbs, sweet potatoes are high in beta-carotene. Beta-carotene helps support healthy vision, fight free radicals, boosts immune systems, and contributes to healthy hearts. That makes them a really great alternative to regular white potatoes. For a really great recipe for Parmesan-Coated Sweet Potato Fries check out this link at MarthaStewart.com.
Spinach – For many of us spinach may not be the first thing that comes to mind when we think about making our salad. The typical lettuce that is used to make salads or to add that crunch to a sandwich is iceberg lettuce. Iceberg lettuce has very little nutritional value. A good rule of thumb is that the darker the greens the better for you it is. Spinach especially is high in fibre, iron, vitamin B and C, and also has beta-carotene.
Walnuts – Walnuts are a lot more versatile then people may think; they’re not just for baking. They are high in omega-3 fatty acids which help reduce heart disease, and also may be beneficial for people with arthritis and depression. Walnuts can be used in place of croutons in a salad. While walnuts are high in fat it is the good omega fat, while croutons are just high in bad fats and are often made from white breads. Another good use for walnuts is for breading for chicken. It adds a richness and crunchy texture, as well as, keeps in the moisture of the chicken. It is a lot more healthy then the typical white bread crumb crusts traditionally used.
These are just a few easy ways to make switches in what you use that will add a lot more nutritional value to your everyday life.
Recipe of the Day:
Curried Pork and Spinach Rice
8 ounces trimmed pork tenderloin, cut into cubes
Olive oil (enough to coat pan)
2 – 3 tsp curry powder
1 tbsp brown sugar
Salt and pepper
1 1/2 cups of cooked brown rice
1 cup of spinach
1/8 cup of toasted pine nuts (optional)
1. Season pork with salt and pepper, and then cook fully in frying pan with olive oil.
2. Add curry powder and then brown sugar. Cook until brown sugar is dissolved.
3. Remove pork from pan and set aside. Add cooked rice to same pan.
4. Once rice is heated, add spinach.
5. Cook spinach only until wilted; about a minute. Then add toasted pine nuts.
For this recipe I would recommend either a Sweet Riesling or Prosecco.
Prosecco is a sweet, bubbly Italian wine. It is a much more affordable option then
Champagne. Because of its refreshing flavours it will pair nicely with the spice of the curry.
The same can be said of the Riesling. Riesling is a sweeter white wine with light fruity
flavours. It also has an acidity that cleanses the palate; a nice touch when eating spicy food. (via)