“Superfoods”

Imagine eating a food so healthy and powerful that it was able to lower your cholesterol AND reduce your risk of getting heart disease, strokes, or cancer! Well, those “Superfoods” do exist, and many of them can be found at your local grocery store. Superfoods are low in calories, sugar, and salt, and contain lots of soluble fiber and nutrients such as antioxidants. However, it is very important to note that Superfoods are not miracle foods, meaning that simply eating a few blueberries per day on top of a poor diet will not make you immune to heart disease later in your life. A smart choice would be to incorporate these foods into a well balanced diet full of lean protein, whole grains, fruits, vegetables and low fat dairy.

Here are a few of the most common Superfoods:

download (2)Salmon:

This fatty fish is high in omega-3 fatty acids which helps slow plaque growth in your arteries, and decreases your risk of heart disease or strokes. Check out other healthy fat options in our blog post here. Or, take a look at an easy salmon dinner recipe in our blog post here.

Kale:download (1)

Dark, leafy greens such as kale – but also including collards, spinach and cabbage – live up to the Superfood hype by being packed full of vitamins A, C, and K, as well as fiber and calcium. You can incorporate a cup of kale into your smoothie, or lightly season and then bake the leaves to make kale chips!

Beans and Whole Grains:Red-Bean-Chili-56408_640x428

Foods like these are sources of low-fat proteins. They contain insoluble fiber which helps lower cholesterol, as well as soluble fibers which provide a longer feeling of fullness to prevent you from overeating. They are also loaded with vitamin B, calcium, and potassium, which helps keep your brain healthy and reduces high blood pressure. A simple yet flavourful meal of chili and beans would be a great way to integrate this food into your diet.

Blueberries:Blueberry-Buckwheat-Breakfast-Pudding_RB_2

These delicious fruits are full of flavinoids (a type of nutrient) that have the power to prevent diseases like diabetes, heart disease, stomach ulcers and high blood pressure. Blueberries taste great in smoothies or in a simple yogurt bowl!

 

 

 

3 Healthy & Fun Easter Recipes

Happy Easter Long Weekend 🙂
Leave the chocolate bunnies and Easter eggs in the basket, and instead celebrate this holiday with the 3 healthy and fun Easter recipes that we found!

carrot chipsCarrot Chips
Substitute your cravings for salted potato chips with a healthier alternative – carrot chips! Not only will these carrot chips give you healthy dose of vitamins A and C and fiber, they can also help reduce the risk of cancer!

 

carrot cake muffinCarrot Cake Muffins
Indulge yourself with cake in a much healthier form! This carrot cake muffin is not only rich and sweet, but it is also packed with amazing flavours of spices, fruit, and of course carrots!

 

 

easter popsiclesEaster Egg Breakfast Popsicle
Skip the traditional Chocolate Easter Eggs and try out this healthier Easter treat instead! You can still stay seasonal with the shape, but treat yourself with a healthier alternative, yogurt.

 

We hope you enjoy these 3 healthy and fun recipes!

Written by Annie Lo, Marketing Manager of Hunger Actions

“Heart to Health” Challenge: Day 7 Menu

Happy Valentine’s Day! 🙂

Today is the last day of our “Heart to Health” Challenge! Thank you for sticking through the entire challenge since Day 1. We hope you enjoyed all of the healthy recipes that we have prepared for you, as well as their “hearty” name puns, throughout the week. For the final day of the challenge, we would like to treat you to a simple, but special drink.

Drink: “I Like You a Latte” Coffee (2 Servings)homemade-chai-tea-latte-71-light

A sweet, but healthy, latte that can be enjoyed between your loved one and yourself!

Ingredients:

  • 1 cup milk
  • 2 cups freshly brewed strong, dark roast espresso coffee

Directions:

  1. In a small saucepan, heat milk over medium-high heat while beating with a whisk to create foam
  2. Pour freshly brewed coffee into 2 separate mugs and slowly pour in half the milk into each mug, holding back the foam with a spoon. Spoon the foam over on the top and serve.

 

“Heart to Health” Challenge: Day 6 Menu

Breakfast: You Are My Soy-mate” Soy-based Smoothie

Substituting soy milk – which is high in essential fatty acids, vitamins, and fiber – is a fantastic way to add a nutritious element to an already tasty drink!

Ingredients:med102963_0607_strwbryshake_vert

  • 1 ripe banana
  • 2 cups strawberries
  • ¼ cup fresh kale
  • 1 cup soy milk
  • 2 tbsp honey (optional)

Directions:

  1. In a blender, combine ingredients and puree until smooth. Serve with an optional drizzle of honey

 

Lunch: I Yam In Love With You” Yam Fries (3-4 servings)

Like the healthy potato wedges we featured in yesterday’s blog post, baked yam fries are a great substitute for fast food! Satisfy your cravings with this nourishing recipe!

download

Ingredients:

  • 2 large yams or sweet potatoes
  • 2 tbsp olive oil
  • 1 tbsp chilli powder
  • 1/2 tsp cumin
  • ½ tsp garlic powder
  • ¼ tsp cayenne pepper

 

Directions:

  1. Preheat oven to 425ºF
  2. Cut sweet potatoes into wedges
  3. Combine the spices together. Toss the wedges in olive oil and then toss them in the spice mixture, making sure each wedge is evenly coated
  4. Bake for 30 minutes, turning them over once halfway through.

 

Dinner: Udon Know How Much You Mean To Me” Udon Noodles Stir Fry

This hearty meal is full of a variety of flavours and uses only simple ingredients that you can easily find in your pantry!

Meal planner september, Budget meals - honey soy chicken and udon stir-fry

Ingredients:

  • 2 tbsp olive oil
  • ¼ pound chicken breast, thinly sliced
  • 1 small onion, thinly sliced
  • ½ a red pepper, thinly sliced
  • ½ a green pepper, thinly sliced
  • 1 small carrot, thinly sliced
  • 1 tsp ginger, minced
  • 4 tbsp low-sodium soy sauce
  • ¼ cup water
  • 300g frozen udon noodles

Directions:

  1. In a medium pot, boil half a pot of water. Add in frozen noodles to the boiling water. Stir the noodles until they completely separate. Drain noodles and rinse in cold water. Set aside.
  2. In a skillet, heat 1 tbsp of olive oil over moderately high heat. Add chicken, stir-fry until white. Set aside.
  3. Heat another 1 tbsp of olive oil in skillet over high heat. Add in veggies, ginger, soy sauce, and water. Stir-fry until veggies are ready.
  4. Add noodles and chicken, stir and cook for about 2 more minutes.

“Heart to Health” Challenge: Day 5 Menu

SFS_ButtermilkBiscuits_02_276952.jpgBreakfast: “All You Knead is Love” Buttermilk Scones

When it comes to choosing between homemade or storebought, nothing tastes better than freshly baked scones you made in your own kitchen!

Ingredients:

  • 2 cups flour
  • 2½ tsp baking powder
  • ½ tsp salt
  • 5 tbsp chilled butter, cut into small pieces
  • ¾ cup fat-free buttermilk
  • 3 tbsp honey

Directions:

  1. Preheat oven to 400ºF.
  2. Combine flour, baking powder, and salt in a large bowl. Add butter and and cut using a pastry blender until it is fully incorporated. Place in the refrigerator to chill for 10 minutes.
  3. In a separate bowl, whisk together the buttermilk and honey until well blended. Combine the wet and dry ingredients, stirring just until it is fully incorporated.
  4. Place dough on a lightly floured surface and dust lightly with additional flour. Roll out until it is ½ inch thick and then fold it into thirds. Dust surface of dough lightly with flour again and re-roll until it is ½ inch thick. Lastly, fold into thirds again and roll out the dough until it is now ¾ inch thick.
  5. Cut biscuits using a ¾ inch biscuit cutter. Place biscuits onto a baking tray lined with parchment paper and bake for 12 minutes or until golden brown.

Lunch: “Heart-y Potato” Wedges (3-4 servings)

If you like fries, then you will definitely enjoy this recipe! These potato wedges are guaranteed to keep you away from fast food!

WEDGE_FRIES_BITE-copy.jpgIngredients:

  • 4 medium potatoes
  • 1 tsp paprika
  • ¼ tsp chili powder (optional)
  • ¼ tsp garlic powder (optional)
  • 3 tbsp olive oil
  • salt
  • pepper
  • green onions, sliced

Directions:

  1. Preheat oven to 425°F (220°C).
  2. Wash and cut potatoes into wedges. Put in a large bowl.
  3. Sprinkle seasoning, salt and pepper (to taste), and oil on the potatoes. Toss gently to evenly coat.
  4. Place wedges on a greased baking tray.
  5. Bake for 25-30 minutes, until they’re golden brown.
  6. Sprinkle green onions to garnish.

Dinner: “Are You O-fish-ally Mine?” Salmon Fillet (2 servings)

*tip: Buy fish whole and cut it yourself at home or buy it frozen to reduce costs!

salmon_2640006bIngredients:

  • 2 tbsp low-sodium soy sauce
  • ½ tbsp olive oil
  • 1 tsp ginger, finely minced
  • 1 stalk spring onion, finely sliced
  • 2 salmon fillets

Directions:

  1. In a shallow bowl, mix together the soy sauce, olive oil, ginger, and spring onions.
  2. Lightly score each salmon fillet and coat evenly with the marinade. Cover and refrigerate or at least one hour. Set out in room temperature for 10-20 minutes before cooking.
  3. Heat a lightly oiled pan on medium-high to high heat. Place salmon fillets onto the pan, cooking 1-2 minutes on each side, turning until fully cooked.

“Heart to Health” Challenge: Day 4 Menu

Breakfast: “We’d Make a Great Pear” Fruit & Yogurt Parfait

IMG_1057-finalRunning late? This quick and easy parfait is the perfect breakfast for you. You can even take it on the go! This recipe can also be quick snack during the day.

Ingredients:

  • 2 cups low fat plain yogurt
  • 2 cups fresh sliced pears or honeydew
  • 1 cup granola
  • 2 tbsp honey

Directions:

  • Layer 2 spoonfuls of yogurt, each into 4 separate serving cups. Add a layer of granola as well as a layer of fruit on top.
  • Repeat layering the yogurt, granola, and fruit, and drizzle some honey in between the layers to taste.

 

Lunch: “Words Cannot Express Hummus I Love U” Hummus Dipdownload

This next recipe is ideal for those who don’t like washing the dishes. This dip is simple, yet tasty! Just dip and eat away!

Ingredients:

  • 1 can garbanzo beans, drained
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 clove garlic
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt

Directions:

  1. Puree garbanzo beans, lemon juice, olive oil, garlic, cumin and salt together in a food processor. Serve with fresh veggies and pita bread!

 

Dinner: “Hugs & Quiches” Quiche (4 servings)

What looks like pie, but is nutritious and equally as scrumptious? Quiche! This effortless recipe will have you craving for seconds!

Healthy-Crustless-Veggie-Quiche-@sallybakeblog-3
Ingredients:

  • ½ a small onion, diced
  • 2 cloves garlic, minced
  • 1 large Roma tomato
  • 5-6 leaves fresh basil, chopped
  • ½ cup mozzarella, shredded
  • 5 large eggs
  • ¾ cup milk
  • salt and pepper to taste

Directions:

  1. Preheat oven to 350℉. Lightly grease an 8 inch pie pan and set aside.
  2. Heat a large skillet over medium-high heat and cook onion and garlic under tender, for about 5 minutes. Remove from pan and set aside in a medium-sized bowl.
  3. Remove and discard the juices and seeds from the tomato and dice. Add the chopped tomato into the bowl with the onions and garlic.
  4. Add chopped basil into bowl and mix well. Spoon mixture evenly onto the pie pan and top with mozzarella. Set aside.
  5. In a bowl, mix the eggs and milk until fully incorporated. Add salt and pepper to taste.
  6. Pour egg mixture evenly on top of the cheese. *optional: You can gently top the quiche with sliced tomatoes as a topping.
  7. Bake in the oven for 40-50 minutes or until slightly golden brown at the top and fully cooked throughout. cool for 10 minutes before serving.

“Heart to Health” Challenge: Day 3 Menu

Breakfast: : “You Are The Apple Of My Eye” Apples & Peanut Butter

Crisp, sweet apples dipped in creamy peanut butter is the perfect nutritious breakfast for Day 3 of our Valentine’s Day campaign!

peanut-butter-cream-cheese-apple-dipIngredients:

  • 2 Large Apples
  • 1 cup all-natural peanut butter (crunchy or smooth)
  •     OR almond butter

**OPTIONAL: Other dried fruits or nuts**

Directions:

  1. Cut the apple into wedges. Set aside to make the peanut butter dip.
  2. In a bowl, use a fork to combine the peanut butter with dried fruits and nuts until it is an even mixture

 

Lunch: “You Make Me Feel Sunny Side Up” Eggs & Avocado Toast)

Avocados are extremely versatile, and super healthy too! They are also loaded with fiber and omega-3 fatty acids which can help lower your cholesterol, as well. Find out more about other foods that contain healthy fats in our blog post here.

Ingredients (for the avocado toast):

  • ½ an avocado
  • 1 tsp lemon juice
  • pinch of salt
  • 2 slices whole wheat bread, toasted
  • 1 tsp olive oil
  • 1 egg

Directions:2014-0408_CP_moroccan-guacamole-toasts-w-fried-egg-009

  1. Cut the avocado in half, remove the pit, and scoop into a bowl.
  2. Add the lemon juice and salt to taste.
  3. Mash the ingredients together with a fork, keeping the texture slightly chunky
  4. Spread half the avocado mash evenly onto each piece of toast. Drizzle with olive oil to garnish!

Directions (for eggs):

  1. Heat a lightly oiled pan over medium-high heat.
  2. Crack an egg into a pan and cook until the whites of the eggs are set but the yolk is still runny.
  3. Serve with toast.

 

Dinner: “I Like You From My Head to-mah-toes” Spaghetti (2 servings)

This basic yummy spaghetti recipe is always a family favourite, and can be cooked in large portions to save for future meals!

3b439ef9fc24d5e2_Marcella-Hazan_s-Tomato-Sauce-Recipe.jpg.xxxlarge_2x

Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 (28-ounce can) whole, peeled tomatoes
  • ¼ tsp salt
  • 1 tsp thyme
  • 4 ounces spaghetti noodles

Directions:

  1. In a medium sized pot, heat olive oil on medium-high heat. Saute diced onions and minced garlic cloves until soft, about 5-7 minutes.
  2. Add the canned tomatoes with its juices to the pot and crush with a wooden spoon. Cook until soft, for about 5 minutes.
  3. Add salt and thyme. Simmer the sauce for about 10-15 minutes until thick and keep on low heat.
  4. Bring a large pot of water to a boil and cook pasta according to directions on the package. Drain noodles and serve with sauce.