Presented by: Ashley Lock and Jane Skapinker

Size: px

Start display at page:

Download "Presented by: Ashley Lock and Jane Skapinker"

Elizabeth Walters
5 years ago
Views:

1 Presented by: Ashley Lock and Jane Skapinker

2 Outline Seasonality Barbequing Hydration Camping Sunshine Picnics

3 Seasonality Fruits Blueberries, Raspberries, Strawberries Apricots Cherries Peaches, Plums Rhubarb Watermelon Grapes Vegetables Beans Broccoli, Cauliflower Radicchio, Cabbage, Radishes Lettuce Zucchini Peppers Tomatoes

4 Spotlight on: Berries Strawberries, blueberries, raspberries, gooseberries, blackberries Nutritional benefits: High in fibre High in antioxidants Lower glycemic index

5 Ontario Fruit Salad 2 cups strawberries, sliced 2 cups peaches, cubed 4 cups watermelon, cubed 2 cups blueberries 2 cups grapes ¼ cup lemon juice

7 Heterocyclic Amines and Polycyclic Aromatic Hydrocarbons + = HCAs + PAHs

8 Barbequing and Cancer Risk Canadian Cancer Society: HCAs and PAHs may increase risk of certain cancers Research: barbecuing may increase your risk by increasing the number of mutations of cells Bottom line: limit and be conscious of how you BBQ your meats!

aluminum foil Cook in oven first Take the char off

9 How to Play it Safe Decrease BBQ temperature Reduce the cooking time Keep the meat off the flame Cook in aluminum foil Cook in oven first Take the char off Trim visible fat beforehand Get your BBQ fix from veggies

10 Classic BBQ d Veggies 3 red bell peppers, seeded and halved 3 yellow squash, sliced lengthwise into 1/2-inch-thick rectangles 3 zucchini,, sliced lengthwise into 1/2-inch-thick rectangles 3 Japanese eggplant, sliced lengthwise into 1/2-inch-thick rectangles 12 cremini mushrooms 1 bunch (1-pound) asparagus, trimmed 12 green onions, roots cut off 1/4 cup plus 2 tablespoons olive oil Salt and freshly ground black pepper 3 tablespoons balsamic vinegar 2 garlic cloves, minced 1 teaspoon each of: chopped fresh Italian parsley leaves, fresh basil leaves, fresh rosemary leaves

12 Hydration On average, women need ~2L/day and men need ~3L/day Increase needs with: Exercise Heat and humidity Summer heat + humidity sweating = water and electrolyte losses

13 How Much More? With exercise: Water Before During After Consume: 1-1 ½ cups ¾ - 1 cup 2-3 cups Time: mins prior Every mins For every lb of sweat loss With heat or humidity: No determined additional amount to regular needs Drink often, regularly (e.g. 1 additional cup for every hour in the sun)

14 Combating Dehydration Choose: Water High-water content fruits and veggies Limit: Sugary drinks: pop and juice Caffeine and alcohol: re diuretic effects Only drinking when you feel thirsty Staying in the sun or exercising for long periods of time

15 High-Water Content F&V Contain at least 95% water: Cucumber Lettuce Zucchini Radish Celery Contain at least 90% water: Watermelon Strawberries Grapefruit Cantaloupe Tomato Green cabbage

16 Be Savvy with Your Brews Reach for a drink, then reach for water Get crafty with your beer selection Watch your portions: 12 oz bottle beer 5 oz wine 1.5 oz hard liquor

18 Healthy Camping It is possible! Make a meal plan Pick foods easy to store and pack Avoid pre-packaged, highly-processed foods Prepare recipes in advance for an easier camping experience Take advantage of the grocery stores in your area

19 Breakfast Ideas Omelets made with peppers, onions, mushrooms, and spinach Rolled oats tops with nuts, seeds, and fruit Whole wheat pancakes topped with natural peanut butter

Whole Wheat Pancakes 1 cup milk 1 tbsp vinegar* (white wine or apple cider) 1 cup whole wheat flour 2 tsp sugar 1/2 tsp baking powder 1/4 tsp baking soda 1/4 tsp salt 1 egg 2 tbsp melted butter

20 Whole Wheat Pancakes 1 cup milk 1 tbsp vinegar* (white wine or apple cider) 1 cup whole wheat flour 2 tsp sugar 1/2 tsp baking powder 1/4 tsp baking soda 1/4 tsp salt 1 egg 2 tbsp melted butter Directions Combine the milk and vinegar in a bowel and let the mixture curdle. Set aside. In a big bowl, whisk to combine dry ingredients. Set aside. To the milk bowl, add egg and melted butter, and whisk until it looks fairly homogenous and smooth. Whisk this wet mixture into the dry ingredients, and stir the two together until just barely mixed. Use a pan over the fire or a nonstick griddle on medium heat. Spoon out the batter onto the pan or griddle and spread out with the spoon. Flip pancakes when bubbles begin to form around the edges. Serves 2-3 people.

21 Lunch Ideas Whole wheat wraps with: Cold cuts, lettuce and veggies Peanut butter and sliced bananas Hummus with lettuce and veggies Cheese and fruit platter, with whole wheat crackers

Roasted Red Pepper Hummus 1 can chickpeas, rinsed and drained ½ red pepper, chopped and roasted 3-5 cloves of garlic 2 tbsp tahini paste* 2 tbsp lemon juice 2 tbsp olive oil 1 tbsp water** Salt and

22 Roasted Red Pepper Hummus 1 can chickpeas, rinsed and drained ½ red pepper, chopped and roasted 3-5 cloves of garlic 2 tbsp tahini paste* 2 tbsp lemon juice 2 tbsp olive oil 1 tbsp water** Salt and pepper to taste Directions Roast red pepper in oven or in a pan on stovetop. Using a food processor or Nutribullet, combine all ingredients, including red pepper. Blend until smooth and serve chilled. *May substitute tahini with peanut butter **Add minimal water and add more to desired consistency.

23 Dinner Ideas Homemade chicken burgers on whole wheat buns Tex-Mex dish: black beans, corn, brown rice and salsa Pita pizzas with: Tomato sauce, veggies, grilled chicken and cheese Hummus, grilled veggies, and cheese

Mediterranean Pita Pizzas Hummus (homemade or store bought) Whole wheat pitas Grilled veggies (peppers, zucchini, radicchio, tomato, spinach) Cheese, shredded Directions Place pitas flat and add a

24 Mediterranean Pita Pizzas Hummus (homemade or store bought) Whole wheat pitas Grilled veggies (peppers, zucchini, radicchio, tomato, spinach) Cheese, shredded Directions Place pitas flat and add a few spoonfuls of hummus, spreading evenly on the side facing up. Add on veggies, raw for a crunchier style, or grilled for a softer pizza. Cook over fire for 5-10 minutes, or until pita gets firm. Add on shredded cheese and cook until melted.

25 Snacks Homemade granola with plain yogurt Hummus with crackers, carrots and celery sticks Homemade granola bars Homemade trail mix with nuts, seeds, cereal, and dried fruit

5 Ingredient Granola Bars 1 cup of packed dates, pitted* ¼ cup honey ¼ cup natural peanut butter 1 cup almonds, unsalted, chopped 1 ½ cups rolled oats Optional additions: Dried fruit (cranberries,

26 5 Ingredient Granola Bars 1 cup of packed dates, pitted* ¼ cup honey ¼ cup natural peanut butter 1 cup almonds, unsalted, chopped 1 ½ cups rolled oats Optional additions: Dried fruit (cranberries, raisins) Nuts or seeds (flax, chia, cashews, pumpkin or sunflower seeds, walnuts) Directions Process dates in a food processor until it comes out in a dough-like consistency. Or, you can finely chop the dates. Toast oats and almonds, if desired, to increase flavour. Then mix with dates in a bowl. In a separate bowl, add honey and peanut butter. Heat in microwave or pan over low heat until melted. Pour over oat mixture and mix with your hands until thoroughly combined. Transfer to parchment-lined 8x8 baking dish and press down firmly. Place in fridge or freezer to set. Cut up into 10 bars. Store in an air-tight container or pre-wrap them for grab-n-go snacks. *If dates are dry, put in a bowl with 1 tbsp water to help rehydrate them. This will help the granola bar stick together

28 Sunshine Effects Dry/damaged skin Dry hair Muscle cramps Cold sores

Vitamin D Vitamin D is important in the absorption of other nutrients like calcium and phosphorous, and helps to promote strong teeth and bones.

29 Vitamin D Vitamin D is important in the absorption of other nutrients like calcium and phosphorous, and helps to promote strong teeth and bones. Recommended Daily Amount: 600 IU (15 mcg)/day Sources: in fortified dairy products like milk and yogurt, orange juice, egg yolks. High amounts found in fish and seafood.

Depends on: age, where you live, and skin tone In the winter, consider a vitamin D

30 Vitamin D Supplements In Canada, we can get some vitamin D synthesized in our skin from sunlight in the summer. Depends on: age, where you live, and skin tone In the winter, consider a vitamin D supplement of 400 IU. Bottom line: do not rely on the sun alone to get enough vitamin D! Choose vitamin D-rich food sources and consider a supplement for those 50 and over.

32 Picnic Tips Bring a cooler or something to keep cold foods cold Prepare food ahead of time for a relaxing picnic Don t forget about fluids! Be sure to pack water, sparkling water, or diluted 100% juice to stay hydrated.

(with Roma tomatoes, eggplant, orange pepper, Swiss cheese, with pesto spread on a ciabatta bun) M E N U

33 Caramelized Onion Hummus and Pita Chips Cucumber Avocado Caprese Salad (with cucumber, avocado, cherry tomato, fresh basil, mozzarella balls, romaine lettuce, and balsamic vinaigrette) Roasted Vegetable Sandwich (with Roma tomatoes, eggplant, orange pepper, Swiss cheese, with pesto spread on a ciabatta bun) M E N U Peach and Blueberry Cobbler (with fresh, local peaches and blueberries, this recipe takes a spin on traditional cobbler)

34 THANK YOU!

a great barbecue great ingredients starts with photo by David Marcu

a great barbecue great ingredients starts with photo by David Marcu a great barbecue starts with great ingredients photo by David Marcu PAGE 1 Greek Turkey Burgers GF Gluten-Free NF Nut-Free Serves 8 20-30 mins 2 lbs lean ground turkey 1/2 red onion, finely diced 1 cup