CTV Morning Live Appearances

Veggie Burgers! - July 6, 2016 
 
 
Protein-rich Black Bean and Sweet Potato Burgers

Ingredients:

2 cups cooked, mashed sweet potato (~2 large sweet potatoes - organic when possible)
1 cup cooked black beans, rinsed and well drained 
2 cups combined (your choice) ground sunflower seeds, ground walnuts or almonds (almond meal), or use cooked brown rice or cooked quinoa.
1/2 cup finely diced green onion or sweet onion
2 1/2 tsp ground cumin
1 tsp paprika
1/4 tsp each sea salt and pepper (to taste)
1/4 tsp chipotle powder (optional)

Preparation:

Add black beans to a mixing bowl and mash half of them for texture. Then add sweet potato and lightly mash, then onion, nut meal/rice/quinoa and spices. Mix to combine. Taste and adjust seasonings as needed. Add more nut meal if the mixture feels too wet. It should be moist but moldable. Form into burgers.
Grill for 5-6 minutes/side. 
Serve on buns or atop a salad with sliced avocado, red onion, greens, and homemade ketchup (recipe below) or salsa.
Store leftovers covered in the fridge for up to a few days. 
Freeze for longer term storage.
Enjoy!

 
To Refrigerate or Not? Keeping Your Veggies Fresh - July 6, 2016 
 
 
 
Great Salsas - May 25, 2016 
 

Pineapple Mango Salsa (anti-inflammatory, helps digest protein)

1 ripe mango, diced
1 cup fresh pineapple, fresh
1 small shallot, diced
juice of 2 limes
1 clove of garlic, crushed
chopped fresh cilantro or parsley 

Mix everything in a bowl, Refrigerate for about 1/2 hour to allow flavours to incorporate. Enjoy!

Spicy Salsa (boosts metabolism, burns more body fat)

2-3 ripe tomatoes, diced
1 small shallot, diced
juice of 2 limes
1 clove of garlic, crushed
chopped fresh cilantro or parsley
1-2 finely chopped hot peppers (Scotch Bonnet, Jalapeno, Chili, Serrano, Anaheim, ...) Add more peppers to your taste and at your own risk :)

Mix everything in a bowl, Refrigerate for about 1/2 hour to allow flavours to incorporate. Enjoy!

Black Bean and Avocado Salsa (great fuel - protein and complex carbohydrates for energy)

2 cups cooked black beans (or one can, rinsed and drained)
1-2 ears grilled corn, cut from cob, or about 1 cup corn niblets
1/2 cup finely diced red pepper
1 shallot, diced
juice of 2 limes
1 clove of garlic, crushed
chopped fresh cilantro or parsley
1 avocado, chopped last minute

Mix everything in a bowl, except the avocado. Refrigerate for about an hour to allow flavours to incorporate. Right before serving, add avocado and mix in gently. Enjoy!

Homemade Condiments - April 21, 2016 
 
 
Homemade Healthy Ketchup Recipe
Makes: 1 cup (keeps about 1 week in the fridge)

Ingredients:

1 (450ml) can of organic, fire-roasted, no salt added diced tomatoes OR use fresh tomatoes and fire-roast in the oven before pureeing *The oven roasts adds great flavor, though regular diced tomatoes will work*  (Tomato sauce not recommended since it will make your ketchup too thin.)
1 tsp. raw apple cider vinegar 
Pinch of sea salt and pepper
1/8 tsp. paprika
Optional sweetener: 1 soaked dried date or dried fig OR a spoonful of maple syrup

Preparation:

Drain your tomatoes. This will help keep your ketchup thick once it’s blended.
Add all the ingredients in a high speed blender and blend until completely smooth.
Store in a glass container in the fridge. 

Homemade Yellow Mustard Recipe

Ingredients:

1/2 cup dry ground yellow mustard seed powder
1/2 cup water
1/3 cup apple cider vinegar
1 teaspoon flour
3/4 teaspoon sea salt
1/4 teaspoon turmeric
1/8 teaspoon garlic powder
1/8 teaspoon ground sweet paprika

Preparation:

Whisk together all of the ingredients in a small saucepan until smoothly combined. The mixture will be quite liquid at this stage. Bring it to a boil over medium high heat. Boil for 7 - 8 minutes, stirring occasionally.
Remove the saucepan from the heat and let the mustard cool for 5 minutes to thicken. 
Transfer the mustard to sterilized glass jar(s). Securely fasten the lid(s). Let cool to room temperature before storing the mustard in the refrigerator.

Homemade Mayonnaise
Makes about 3/4 cup

Ingredients:

1 large egg yolk* (wash the egg shell properly before cracking egg) OR use pasteurized egg yolk
1-1/2 teaspoons fresh lemon juice
1 teaspoon raw apple cider vinegar
1/4 teaspoon homemade mustard
1/2 teaspoon sea salt
3/4 cup olive oil, divided

Preparation:

Combine egg yolk, lemon juice, vinegar, mustard, and 1/2 teaspoon salt in medium bowl. Whisk until blended and bright yellow, about 30 seconds.
Using 1/4 teaspoon measure and whisking constantly, add 1/4 cup oil to yolk mixture, a few drops at a time, about 4 minutes. Gradually add remaining 1/2 cup oil in very slow thin stream, whisking constantly, until mayonnaise is thick, about 8 minutes (mayonnaise will be lighter in color). Cover and chill. do ahead Can be made up to 2 days ahead. Keep chilled.

Variation: To make aioli, add 1 minced garlic clove to the egg mixture. 

 
5 Anti-Stress Foods - March 11, 2015 
 
 
1. Seafood/Fish with Greens:  Light and easy meals (low fat, high protein).  Incredible sources of B vitamins, B6, Magnesium, and Zinc (Oysters).  Omega 3 in wild fish and Vitamin B6 help us build serotonin to calm our stress. 
Try Grilled Fish Tacos with Kale Slaw.  
 
2. Avocado:  The "Stress Stopper" full of stress fighters: Folate, B6, glutathione, lutein, Vitamin E, and packed with fibre. Portion size is 1/4 of the fruit.  Try Avocado, Mango, and Pineapple Salsa.    
 
3. Cashews:  Anti-stress snacks, one handful (1/4 cup) curbs cravings, balances blood sugar, is rich in fibre, good fat (MUFA), and Zinc (reduces stress). A portable, convenient, protein rich snack. Try pumpkin seeds and almonds too for more Magnesium to relax muscles and reduce stress. 
 
4. Banana Bread:  Bananas and whole grains are foods rich in B6 that helps the brain produce soothing serotonin.  Also rich in Magnesium, the anti-stress mineral. Whole grains also help the body produce cortisol, the anti-stress hormone, calming & soothing. Try Whole Grain Banana Bread.
 
5. Dark Chocolate with at least 70% cocoa is a powerhouse of heart-healthy antioxidants, lowers blood pressure, and has an undeniable positive link to mood, when consumed in moderation. One tab is a healthy portion. Enjoy!  :) 
 
Keep or Toss - February 24, 2015

Nutritionist Jodi Turner takes a look at what we should Keep or Toss from the pantry.

The scenarios:

1. Rice - box opened one month ago, not sealed airtight, stored in pantry

2. Flour - bag opened 8 months ago, not sealed airtight, stored in pantry

3. Salmon - in a can, unopened and undamaged, best before 2 months ago

4. Chicken Stock - in a box, best before 6 months ago, unopened in pantry

5. Nuts - unopened and sealed in a can - best before one month ago

6. Vinaigrette Salad Dressing - opened, with lid properly secured and stored in the fridge - best before one month ago

7. Spices - opened and stored in jars in the pantry - best before 10 months ago

 

See the segment for the answers. How did you do?

 
 
So how do I keep my dry goods fresh?
 
 
 
 
 
 
 
 
 
 
 
 
 
5 Anti-Aging Super Foods - February 18, 2015
 
 
Nutritionist Jodi Turner shows us 5 Anti-Aging Super Foods to promote long life: Olive Oil, Green Tea, Fresh Sprouts, Wild Fish, and Fresh Berries.
 

5 Foods to Boost Your Immune System - January 15. 2015

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Good nutrition is essential for a strong immune system. Protect yourself from seasonal illnesses like the flu with nutrients such as Vitamin A, C, E, Zinc and Protein. B Vitamins, Vitamin D, Selenium, Iron, and fibre also play important roles. Regular exercise, a good night's sleep, and frequent hand-washing will help too!  

Five Foods to Boost Your Immune System:

1.  Seafood:  Rich in Zinc to help your immune system work properly, and essential fatty acids like Omega 3 to support your immune system, also Vitamin D and B12. Oysters, trout, and salmon are ideal sources of Zinc. For a veggie source of Zinc, eat pumpkin seeds.

2.  Mushrooms:  Particularly exotic Shiitake, Maitake, and Reishi mushrooms, rich in Selenium, help the immune system work better; more effectively and efficiently. These fungi are also good sources of Iron, Zinc, B5, Vitamin D, and Fibre.

3.  Garlic and other sulfuric foods are anti-microbial. The sulfuric compounds in foods like fresh garlic, leeks, shallots, onions, and kale stimulate the immune system to wipe out infection. Herbs such as oregano and sage act as natural antiseptics and natural antibiotics. Consume these foods raw for greater potency. 

4.  Chicken Soup:  Mom knows best! Homemade chicken soup is a great source of protein to build the immune system, and water to hydrate and flush out toxins. Green tea is also beneficial to hydrate and protect.

5.  Colourful fruit and veggies are rich in beneficial anti-oxidants such as Vitamin A (Beta Carotene) to regulate your immune system and support tissues (like mucosal linings), and Vitamin C to protect and stimulate your immune system. Anti-oxidants are powerful chemicals that neutralize damaging particles in the body. They also colour our natural, whole foods, so for a wide range of beneficial nutrients including Vitamins A,C,E, Zinc, and fibre, eat a wide variety of colourful fruits, vegetables and whole grains. Smoothies and soups are a great way to get plenty of colour!  

Probiotic 101 Recipes - January 6, 2015
 
 

Incorporating More Vegetables - December 30, 2014

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