Food of the Month

Food of the Month: Lentil Walnut Meatloaf

Care of Andrea Howe of glowingongreens.com Winter is a time when we Canadians turn to hearty, warm meals, often using more canned foods. Since our climate is not capable of growing fresh produce all year round, using canned products, like lentils, is a great way to still use local products. Lentils are a nutrition-packed ingredient you should definitely be including in your diet. They are so versatile and because they have a mild flavour, they’re great in most dishes. Lentils are rich in iron, fibre, B vitamins, and a great source of plant-based protein. Just one cup of cooked lentils provides about 18g of protein. Additionally, their fibre content comes in at about 15g for 1 cup, giving you about half of your daily needs. Fibre is a nutrient most people do not get enough of. Increasing fibre in your diet can help reduce blood pressure, blood sugar levels, and the risk of developing various chronic diseases and cancer. Their B-vitamin content also makes them great for our brain. B vitamins, such as thiamine and folate aid in healthy brain development in infants, as well as the maintenance and function in adult brains. Additionally, lentils are a great source of… Read More


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Food of the Month: Ginger Molasses Cookies

Care of Andrea Howe at glowingongreens.com  December is a time when we turn to warm, comforting foods. Especially in the heart of a pandemic, food is an easy thing to bring is warmth and joy. And ginger is the perfect ingredient for that. Ginger’s zingy and spicy flavour is a great ingredient to bring a dish to life, whether it’s a stew, soup, sauce, or baked good. Ginger has been used as a staple ingredient in a variety of cuisines such as Indian, Thai, Caribbean, and more. Ginger is famous for its healing properties. It’s often used to treat digestion, nausea, and cold and flu symptoms. This is because of an antioxidant called gingerol which can help reduce oxidative stress. Ginger also has anti-inflammatory effects which can be helpful when treating many chronic illnesses such as arthritis, heart disease, certain cancers, and general joint and muscle pain. In addition to its anti-inflammatory effects, ginger has been seen to have anticancer activity. This means that ginger may be a preventative and therapeutic ingredient when dealing with cancer growth and development. This powerful plant can be used for its zesty and warm flavour, as well as its many healing benefits. You… Read More


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Butternut Squash Ravioli

Care of Andrea Howe of Glowingongreens.com Autumn is a time that brings warmth into your life through hearty meals, family gatherings, and cozy sweaters. When I think of autumn foods, butternut squash recipes are without a doubt my go-to. Butternut squash is not only good for comforting and warm recipes, but it is packed full of nutrients. Squash is a category of many vegetables, including zucchini, pumpkin, or butternut squash. Their bright orange colour comes from the same nutrient that gives carrots their colouring– carotene! In the body, carotene is converted into Vitamin A, which is essential for eye health, bone health, and immune function. Butternut squash is also packed with vitamin C which aids in immune health, as well as skin and tissue repair. Both vitamin A and C are important to have in the colder months to help keep your immunity strong. Butternut squash contains many antioxidants, which help fight free radicals that can lead to cancer and disease development, one reason consuming at least one green and orange vegetable every day is recommended. Eating a diet rich in orange vegetables, including butternut squash can lower your risk of heart disease, type 2 diabetes, metabolic… Read More


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Food and Recipe of the Month: Basil Pesto

Basil – the famous herb which is likely in everyone’s vegetable garden in the summertime. Basil is known for its fresh and flavourful taste, and is popular in many recipes in Italian and Thai cuisine. The two most common variaties of basil are Genovese basil and Thai basil, however there are well over 15 types. Basil is rich in many vitamins and minerals that can greatly benefit our health. It contains antioxidants, including chlorophyll, giving it that bright green colour. Antioxidants are able to fight free-radical damage, and reduce the risk of cancer cells and diseases from forming. Basil also contains essential oils, which are anti-inflammatory, so it may be beneficial for those with arthritis, heart disease, or type 2 diabetes. Its anti-inflammatory properties may also be helpful for those who experience headaches, poor digestion, or acid reflux. Not only does it contain these powerful nutrients, but it can also be used as a flavour enhancer in cooking, replacing added sugar or salt. Therefore, using basil in your cooking can reduce the amount of unnecessary additional seasoning. Basil can be used in a variety of dishes, including salads, soups, sauces, and tea. It’s most popular use is in pesto,… Read More


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Food and Recipe of the Month: Black Beans

Care of Andrea Howe of glowingongreens.com Beans are certainly a magical fruit due to their nutritional content, but especially the black bean, being a popular legume used all around the world. It can be found in Mexican cuisine, veggie burgers, chilies, and more. Its significance may be deceiving, because even though it’s small, it is packed full of important nutrients. Black beans are famous for their fibre content. Fibre can help regulate stools, lower blood sugars and weight, as well as decrease the risk of heart disease and various cancers including bowel, colon, breast, and prostate. Just one cup of black beans contains 15g of fibre, which is half of your recommended daily intake. Black beans are also full of vitamins, specifically B vitamins. These vitamins, including thiamin and niacin are important for growth and development in children, as well as for our brain health. Finally, black beans are a great source of plant-based protein, as well as rich in iron, with about 4 grams of iron in every cup. This makes them an important ingredient for vegetarians/vegans, women, and infants. The soft texture makes them a great snack for infants, but make sure to add a little lemon juice… Read More


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Food and Recipe of the Month: Spinach

Care of Andrea Howe, of glowingongreens.com  Spinach, a favourable leafy green, is famous for being packed full of non-heme iron, as well as shrinking down into almost nothing when cooked. This vegetable is unique as its mild flavour can be incorporated into almost every type of dish, from smoothies and green pancakes, to pasta and salads. Not only is it impressively versatile, but it comes with an abundance of nutrients. Spinach is an excellent source of iron, which is especially important for infants, pregnant women and breast-feeding mothers, and those not eating meat. Iron travels in the blood attached to hemoglobin to help deliver oxygen around the body. It is best absorbed with vitamin C, so add a little lemon or lime juice over your spinach salad for maximum nutrient benefits. Spinach is also packed with potassium, magnesium, vitamin K, and calcium, which are all important nutrients for strong bone health. These nutrients can strengthen bone density and reduce fractures, especially in older adults and women over the age of 50. Spinach loses volume when wilted and condenses, which is the best way to maximize the benefits of these nutrients. Spinach can be found in various forms, such as… Read More


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Food and Recipe of the Month: Cilantro Lime Taco Sauce

Care of Andrea Howe, of glowingongreens.com Cilantro, also known as coriander, is an herb many people love or hate due to its particular flavour. Cilantro are the leaves and stem of the plant, and are commonly found in Mexican dishes, while the seed, commonly found in Indian dishes, is named coriander. However, all parts of it can be incorporated into a variety of dishes including soups, salads, and sauces. Cilantro, along with many herbs, are packed full of antioxidants. These immune-boosting components are known to fight damage and inflammation in the body, from viruses, pollution, smoke, and other free-radicals. Antioxidants neutralize and repair the damage, helping reduce risks of cancer formation, as well as slow the growth of existing cancer cells. Along with their free-radical fighting abilities, coriander contains antimicrobial compounds which have been seen in studies to fight certain infections such as salmonella, and urinary tract infections. Additionally, coriander appears to act as diuretic, helping the body flush excess sodium and water which can lower blood pressure and levels of LDL cholesterol. In populations that consume large amounts of coriander, heart disease rates tend to be lower. So, next time your cilantro-hating friends and family members doubt… Read More


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Food and Recipe of the Month: Kale Caesar

Care of Andrea Howe, of glowingongreens.com  Kale is the king of salad greens. It is among the most nutrient-dense foods out there, with one cup containing around 200% of your daily Vitamin A levels, and about 700% of your daily vitamin K levels. This cruciferous vegetable belongs to the same family as broccoli, cabbage, and cauliflower, all which are known to have powerful health benefits. Kale is packed full of antioxidants, including beta-carotene and vitamin C. These antioxidants bind to free radicals to reduce oxidative damage. Essentially, they can prevent cancer cells from forming, reduce the risk of many diseases, and reduce the signs of aging. Additionally, the abundance of fibre in kale has many benefits to our health. The fibre in kale can help reduce cholesterol and blood sugars, thus reducing the risk of many chronic diseases including type 2 diabetes, hypertension, and stroke. That pungent, sulphuric taste and smell that cruciferous vegetables are known for come from a compound called sulforaphane, which in many studies has been seen to slow or stop the growth of cancer cells. So, if you or anyone you know is fighting cancer, increasing their kale intake may not be a bad idea. Read More


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Food and Recipe of the Month: Grilled Lemon and Garlic Asparagus

Care of Andrea Howe, of glowingongreens.com  With Spring on the horizon and buds beginning to grow, local asparagus is the perfect April vegetable to have in your fridge. Grilling, steaming, or roasting, this vegetable is so versatile and can be prepared with a variety of meals. Asparagus is known for its bright green colour and crunchy texture. This green colour is from a pigment called chlorophyll, which is a phytonutrient with abilities to reduce inflammation and stop free-radical damage. This means it can reduce cancer cell formation, heal wounds and tissue damage, as well as increase energy levels. Additionally, that crunch from asparagus is from their high fibre and water content. Studies show that a diet rich in fibre can help with a variety of comorbidities such as obesity, diabetes, and heart disease. It makes us feel full longer, reduces blood sugar and blood pressure, and improves overall well-being. Although blanching asparagus is the healthiest way to cook it, they can be prepared in just about any way. Try this Grilled Lemon and Garlic Asparagus recipe to serve at your next dinner party. Grilled Lemon and Garlic Asparagus – 1 bunch asparagus – 1 lemon, juice and zest… Read More


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Magnificent Mushrooms: Tofu & Mushroom Ramen

Care of Andrea Howe, of glowingongreens.com This year-round (fun)gi and the life of the dinner party is an ingredient everyone should have in their kitchens. Mushrooms are versatile and have the best seasonality due to their growing environment being in a greenhouse. Their famous umami flavour makes them a great addition to just about any savoury dish. Another bonus, they’re jam-packed full of a variety of nutrients. Mushrooms are well known for being a natural source of vitamin D. Vitamin D is an essential vitamin, especially those living in the Northern hemisphere, like Canadians. This vitamin aids in bone strength and repair, and reduces the risk of osteoporosis. Additionally, studies show that adequate dietary vitamin D intake appears to reduce the risk of dying from certain cancers, including breast and colon. Mushrooms are a great source of B vitamins, which are known to have protective factors for the heart, red blood cell production, and maintaining healthy skin. Mushrooms can be used as a meat replacement due to their chewy and tender texture. Try them in veggie burgers, mushroom loaves, or in this savoury tofu and mushroom ramen recipe. Tofu and Mushroom Ramen Ingredients: – 1L vegetable… Read More


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