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Holiday Recipes

Healthy snacking

10/11/2017 Share NUTRISPEAK by Vesanto Melina Do you ever eat mindlessly? It would be very surprising if even one reader replied, “No, never.” So if we are occasionally going to eat mindlessly, we may as well eat food that offers a big boost to our health. Chopping veggies on a regular basis, storing them in ziplock bags and gathering tasty dips is a winning approach. Serve a platter of colourful, cut… Read More »Healthy snacking

Summer fare

09/06/2017 Share NUTRISPEAK by Vesanto Melina When we get a spontaneous invite to a picnic, one easy choice is to stop by a supermarket or natural foods store and pick up one or more varieties of hummus or guacamole along with an assortment of raw veggies or crackers. If we have a little more preparation time before a barbecue or other event, here are two recipes that are sure to be… Read More »Summer fare

Dairy-free and delicious

07/05/2016 FacebookTwitterGoogle+Share NUTRISPEAK by Vesanto Melina & Dave Shishkoff • Last month, I had the pleasure of being a presenter at the Dairy-Free Living course – complete with tastings – at Vancouver’s Central Library. One thing is now clear: there is an abundance of delicious, healthful dairy alternatives. Vancouver is home to several independent non-dairy milk and nut-based companies that produce a pleasing array of cheeses. There’s also a completely vegan ice cream… Read More »Dairy-free and delicious

Celebrating with Healthful Foods

By Vesanto Melina, MS, Registered Dietitian Recipes are from the new Cooking Vegan by Vesanto Melina and chef Joseph Forest (in Canada as an E-book titles Cooking Vegetarian by chef Joseph Forest and Vesanto Melina, publisher Harper Collins, and soon to be released in paperback; same content–great recipes, menus, nutritional analysis, chef tips).  These books make an excellent gift for those who are trying to eat healthfully, and for the vegetarians and vegans on your holiday… Read More »Celebrating with Healthful Foods

Veggie Kabobs: Vegetable Kabobs

NUTRISPEAK by Vesanto Melina, MS, RD Vegetable Kabobs Makes 6 kabobs Use six 10-inch metal or wooden (bamboo) skewers. To ensure that wooden skewers don’t burn, pre-soak them in water for an hour before you thread them and keep chunks of food tight to avoid spaces where the flame or heat could reach through and burn the wood. After grilling, your kabobs can be placed over cooked rice or quinoa or… Read More »Veggie Kabobs: Vegetable Kabobs

Veggie Kabobs: Tofu Marinade

NUTRISPEAK by Vesanto Melina, MS, RD Summer days often include gatherings with friends and family by the *barbecue, but if you are not a big fan of hot dogs and burgers, grilled veggies add colour, variety and nutrition. Combine any of the following: carrots, squash, sweet potatoes, corn, peppers, okra, eggplant, onions, potatoes, mushrooms, beets, peppers and cherry tomatoes. To ensure that potatoes, carrots and beets cook thoroughly, steam them… Read More »Veggie Kabobs: Tofu Marinade

Summer Fare: Multi-Coloured Bean and Vegetable Salad

NUTRISPEAK by Vesanto Melina and Brenda Davis, RDs Summer is a great time for picnics and outdoor meals. For many, it’s a time when dads get out their aprons and barbecue forks and flip burgers and slabs of meat on the grill. Yet according to the American Institute for Cancer Research (AICR), most North Americans are unaware that barbecuing can be a big leap down the road to cancer. (See… Read More »Summer Fare: Multi-Coloured Bean and Vegetable Salad

Chocolate for healthy hearts: Almond Butter Balls

NUTRISPEAK by Vesanto Melina What can be better than a sweet treat with health benefits? As it happens, our favourite February food, chocolate, has a few glowing characteristics. It comes from the Theobroma cacao tree, from a bean that grows on that tropical tree. (Theobroma means “food for the Gods.”) Chocolate originated in Mexico and Central and South America, but West Africa now produces most of the world’s cocoa. Look for… Read More »Chocolate for healthy hearts: Almond Butter Balls

Warm Winter Fare: Ginger, carrot and yam soup

NUTRISPEAK by Vesanto Melina   In creating recipes, it is my great pleasure to collaborate with expert chef Joseph Forest; the process allows me to improve my sensory awareness of food, something dietitian training didn’t include. During our exchanges, Joseph has become fascinated with the field of nutrition, which I bring to the table, and our collaboration has resulted in the new book Cooking Vegetarian. (J. Forest and V. Melina, Wiley… Read More »Warm Winter Fare: Ginger, carrot and yam soup

Holiday Recipe: Roasted Root Vegetables

Roasted Root Vegetables  Makes about 8 cups This colourful, warming combination makes a very welcome addition to festive meals. Other favourites that can be substituted are sweet potatoes, parsnips, turnips or squash, for a total of 8-9 cups of chopped vegetables. Those with deep yellow and orange hues are rich in vitamin A (beta-carotene). 2 carrots 2 yams 2 potatoes 1 large red, yellow or white onion 2 tbsp olive… Read More »Holiday Recipe: Roasted Root Vegetables