Nutrition

Food and Recipe of the Month: Roasted Beet and Potato Salad

Care of Andrea Howe, of glowingongreens.com  Beets take the prize for prettiest and brightest vegetable. Their bright red colour and earthy taste can be a great addition to salads, juices, or roasted on their own. Beets are a root vegetable and are generally harvested at the end of the summer and late fall. Like other root vegetables, they can be stored for many months and be a great addition to our diet in the winter months. Beets have an impressive list of nutrients providing many benefits to our health! Their bright red colour comes from a pigment called betalain, a unique antioxidant not found in many other red fruits and vegetables. These antioxidants have been seen to provide anti-inflammatory effects, and reduce oxidation in the body. Basically, they can help fight harmful factors in our body that can lead to the development of disease. Beets are also exceptionally high in nitrates which play a role in lowering blood pressure, enhance exercise performance, and reduce inflammation. Finally, beets are packed full of vitamin C, a powerful antioxidant that is important for immune function and skin repair. While beets contain many benefits, their antioxidant content is what is most impressive about… Read More


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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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Food and Recipe of the Month: Pumpkin Gnocchi

Care of Andrea Howe, of glowingongreens.com  When we think of pumpkins, we usually picture it as an October staple served at Thanksgiving, or on our porches for Halloween. However, pumpkins in November are just as acceptable before we make the transition to winter months. Pumpkins are part of the winter squash family, along with spaghetti, acorn, and butternut squash. Its hearty and rich flavour can be used in a variety of recipes including sauces, lattés, or blended into doughs. This versatile vegetable is not only good for autumn recipes, but for its exquisite nutritional profile. Pumpkins get their bright orange colouring from a nutrient called beta-carotene. Our bodies convert beta-carotene to vitamin A, which is an antioxidant that plays a role in reducing the risk for cancer, Alzheimer’s, and heart disease. Vitamin A is also famous for its benefits to our skin. It can fight free radicals which can contribute to aging, skin damage, and fine-lines. Pumpkin is also low in calories and high in fibre. This means that it is a staple ingredient to be used when trying to lose weight. Fibre helps the body feel full for longer while maintaining healthy blood sugar levels. Fibre also plays a… 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: 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: 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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Food and Recipe of the Month: Vegetable Barley Soup

Care of Andrea Howe of glowingongreens.com  As the cold winter months progress, choosing hearty dishes is essential to stay warm. Barley is an impressive grain due its vast health benefits, and its ability to keep us feeling full for a long time. Barley, like other whole grains, is rich in B vitamins which aid in brain health, red blood cell development, and increasing energy levels. Additionally, barley is rich in soluble fibre, particularly beta-glucan which causes us to feel full for longer thus reducing appetite and aiding in weight loss. This fibre can also reduce blood sugar levels, blood pressure, and cholesterol, lowering the risk for cardiac diseases. Beta-glucans also produce short-chain fatty acids which reduce inflammation and reduce the risk of cancer cell formation. Not only do these powerful grains have amazing health benefits, they are also delicious and easy to cook. This chewy and nutty grain can be served is many dishes like soups, stews, salads, or on its own. Check out this Vegetable Barley Soup recipe to gain these amazing benefits. Ingredients – 1 tbsp olive oil – 1 yellow onion, diced – 3 carrots, peeled and diced – 3 stalks of celery,… Read More


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Food & Recipe of the Month: Pumpkin Ravioli

Care of Andrea Howe of glowingongreens.com  I bet you thought pumpkin season was over, but not yet! Pumpkins are such a versatile vegetable and are packed full of beneficial nutrients. They are a great fall staple to incorporate into your diet. Pumpkins are known for their rich orange colour. This comes from the powerful antioxidant beta-carotene which our body converts into vitamin A. This antioxidant is able to stabilize free radicals from damaging our cells. Free radicals are toxins found in our environment from pollution, smoking, alcohol, and more. Free radical damage can cause advanced aging as well as certain diseases and cancers. Vitamin A is a fat-soluble vitamin that is essential for our bodies. It is known for maintaining adequate vision, as well as strengthening our immune system. Studies show that high amounts of vitamin A in our body can reduce risk for certain cancers including lung, bladder, and cervical. Additionally, pumpkins are rich in vitamin C, another powerhouse antioxidant. Vitamin C is known to increase white blood cell protection, strengthening our immune system as well as aiding in skin and bone repair. Pumpkins just may be the perfect food to give you all the nutrients needed to fight… Read More


Filed under: elifelines Food of the Month News News from the Toronto Vegetarian Association Nutrition Uncategorised Vegan & Vegetarian Recipes