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Raw Foods

Plant-based Food Prep.

Nutrispeak By Vesanto Melina, MS, Registered Dietitian As a dietitian, I learned a lot about which foods rated highest in folate or vitamin C, and what made beans, peas and lentils the nutritional superstars they are. Yet my training did not include a course about how to make food taste good. My mother enjoyed teaching children practical skills such as food preparation. All of my birthdays featured participatory cookie-making activities.… Read More »Plant-based Food Prep.

Coconut oil or coconut?

01/11/2018 Share NUTRISPEAK by Vesanto Melina and Brenda Davis Few foods are at once maligned and acclaimed as much as coconut oil. Some see it as a notorious health villain, with an even greater concentration of saturated fat than butter or lard. It tops the list of foods to avoid in many heart-health programs. At the other end of the spectrum are those who view coconut oil as a fountain of youth,… Read More »Coconut oil or coconut?

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

Healthy snacks offer benefits

01/02/2016 FacebookTwitterGoogle+Share NUTRISPEAK by Vesanto Melina MS, RD • Can snacking be a key ingredient in a healthy lifestyle? If your first response was “No!” here’s a chance to update your perceptions. Some of us were raised with the advice to “never eat between meals,” which makes sense in protecting our teeth from sweets. Yet there can be significant advantages to snacking on healthy foods. Researchers have found that eating frequent mini-meals offers… Read More »Healthy snacks offer benefits

Avoid Your Enemies, Know Your Allies

Nutrispeak Avoid Your Enemies, Know Your Allies By Vesanto Melina and Brenda Davis, Registered Dietitians   In the quest for blooming health and vitality, we have enemies and allies in the realm of food. Our enemies lurk on every street corner and entice us. It takes a little planning to surround ourselves with allies that protect us and support our physical and mental health. Below are listed foes and friends… Read More »Avoid Your Enemies, Know Your Allies

Spicy Mexican Salad

Recipe: Spicy Mexican Salad Summary: Makes 8 cups salad  Ingredients 3 tomatoes, chopped 2 ripe avocados, finely diced 2 cups fresh or prev. frozen corn kernels 2 ribs celery, diced 1 large orange, red or yellow sweet pepper, sliced into matchsticks 1 cup sprouted lentils or cooked black beans 1 cup finely chopped fresh cilantro or parsley, packed 3 green onions, slicedSpicy Mexican dressing 1/4 cup freshly squeezed lime juice… Read More »Spicy Mexican Salad

Kale Salad with Orange Ginger Dressing

Recipe: Kale Salad with Orange Ginger Dressing Summary: Makes 4-6 servings  Ingredients Dressing: 1 cup orange juice 2 Tbsp minced fresh ginger 2 tsp sesame oil (optional) 2 Tbsp sesame tahini 2 Tbsp miso 2 Tbsp cider vinegar 2 Tbsp Bragg’s or tamari 4 dates, pitted, soaked cayenne or black pepper, to taste Salad: 1 bunch kale, de-stemmed and thinly sliced 1 cup thinly sliced red cabbage 1 to 2… Read More »Kale Salad with Orange Ginger Dressing

Zucchini Hummus

Recipe: Zucchini Hummus Summary: Makes 1-2/3 cups (5 servings)  Ingredients 1 small zucchini, peeled and chopped (1 cup/250 mL, firmly packed) 3 1/2 Tbsp. lemon juice 1 Tbsp. flaxseed oil or olive oil 1-4 cloves garlic 1 tsp. paprika 1 tsp. salt 1/4 tsp. ground cumin (optional) 1/8 tsp. cayenne 1/2 cup sesame tahini 1/3 cup sesame seeds, soaked 4 hours and drained Instructions Place in a blender the zucchini,… Read More »Zucchini Hummus

Berry Delicious Ice Dream

Recipe: Berry Delicious Ice Dream Summary: Makes 3 cups Ingredients 3 frozen bananas 1 c (250 mL) fresh or frozen berries (such as raspberries, strawberries, or blueberries,) 1 c (250 mL) fortified soymilk or soy yogurt 2 tbsp (30 ml) frozen juice concentrate (orange, citrus blend, peach or mango) Instructions Place frozen bananas, berries and soy-milk or yogurt in a blender or food processor. Process on high speed until thoroughly… Read More »Berry Delicious Ice Dream

Garden Blend Soup

Recipe: Garden Blend Soup Summary: Makes 2 1/2 cups  Ingredients 3/4 cup hot water 1/4 cup orange juice, or 1/2 orange, peeled 3 to 4 cups kale, stem removed, chopped 1/2 apple, cored or 1/2 small cucumber, peeled 1/4 cup fresh cilantro, basil leaves or dill weed 1 1/2 tbsp. light miso 1/2 tbsp. lemon juice 1/2 clove garlic 1/4 red jalapeño pepper or a pinch of cayenne 1/2 green… Read More »Garden Blend Soup