The Conscious Dietitian

Hemp Milk Recipe – A Better Alternative

on August 23, 2017 · Leave a Comment

If you haven’t already heard, the new Canadian Food Guide draft is out and it’s down one food group – dairy. With more and more people becoming environmentally conscious, dairy has taken a back seat. There is a growing number of milk alternatives available – rice, almond, buckwheat, quinoa, soy just to name a few, though each pre-packaged milk alternative comes with its pros and cons (see Milk Alternatives – Finding The Best One For You and Almond Milk – Is It Worth Going Nuts For? ) Hemp seeds have been back on the Canadian market since 1998 and are only just being introduced to Australia and New Zealand. If you haven’t considered hemp milk yet now is the time! This homemade Hemp Milk Recipe is packed full of protein and essential omega-3 fatty acids. Bonus points for simplicity – no straining required.
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Creamy Summer Slaw with a Yogurt Dressing

on August 13, 2017 · Leave a Comment

The summer markets are bursting with berries, stone fruit and fresh tomatoes. With the overload of delicious blueberries and wild blackberries we sometimes forget about the more humble harvests. Cabbage springs into season in summer and has a lengthy season lasting over 6 months depending on the climate. Cabbage is also packed full of antioxidants and is an easy addition to summer salads, BBQs and stir-fries. I’m sharing one of my favourite recipes -Creamy Summer Slaw with a Yogurt Dressing, adapted from My New Roots Sarah Brittons’s Cookbook Naturally Nourished. Her version is a beautiful creamy autumn slaw, using seasonal Brussels sprouts and apple. I’ve revamped it to suit the summer months, showcasing one of the most undervalued vegetables on our shelves – cabbage of course.
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What’s In Your Bread That’s Making You Sick

on May 31, 2017 · 1 Comment

Gluten free is all the buzz, and many people feel better when they cut out wheat. But what if it isn’t only gluten – a protein found in wheat, barley and rye – that is causing the problem? Canada has been using the highly criticized herbicide glyphosate in the harvesting of wheat and scientists and medical professionals have proposed that maybe it’s the herbicides residue that our bodies are reacting to. Could it be that the demonizing of gluten has drawn attention away from the potential effects of this industrial agricultural practice?
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Moroccan Smokey Eggplant Dip

on April 18, 2017 · 1 Comment

Two months ago my trip to Morocco came to an end. My bag was filled with foreign souvenirs in an attempt to bring some of the exotic land home with me. Alongside the carpets, pillowcases, ceramics, tapestries and clay body masks were the edible souvenirs of almond butter, honey, argan oil and spices, as well as the inspiration to bring Moroccan cuisine home with me. Over these last 2 months this unfortunately has not materialized into anything. Routine and familiarity overshadowed my memory of all the Moroccan favourites I had dined on the 3 weeks prior. Now I am ready to share some of my favourite dishes. This Moroccan Smokey Eggplant Dip packs a lot of flavour for such simple ingredients. I wanted this recipe to be the first from my trip to share.
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Simple Turmeric Ginger Latte

on December 31, 2016 · 3 Comments

Simple Fresh Turmeric and Ginger Latte with Maple Syrup

Is turmeric the superfood of 2016? Will we see it come and go with the likes of Goji Berries and Agave Syrup? I sure hope not. Turmeric has been used in traditional Ayurvedic medicine for thousands of years and has been renowned for its anti-inflammatory properties. Western medicine has caught on, though the majority of the research has been done on one of its isolated constituents – curcumin. If you’re like me and your Christmas was filled with extravagant dinners and endless treats, then it’s time to start filling your pantry full of foods that will nourish your body into 2017. This simple Turmeric Ginger Latte is such a great nighttime treat, and a great replacement for chocolate. Try it out, it’s easier and more delicious than you think!

Easy Curry Lentil Soup with Kale

on November 29, 2016 · 3 Comments

A Simple Curry Lentil Soup with Kale

I’m writing this post from the tropics, from Sumatra Indonesia. While I’m sitting beach front eating papayas and mangoes for breakfast the autumn chill is in full force at home. This is my third trip to Indonesia, and I am understandably a big fan of Indonesian food. Sumatrans like their food spicy, and tempeh and tofu are always on the menu, alongside fresh seafood and dark leafy greens. Despite my love affair with South-East Asian cuisine, I do find myself craving for the hearty lentils based soups of home. This soup was a regular before I left home, and will be one of the first things I make once I return. Don’t get me wrong, I am going to savour every last bit of Indonesian food while I can, but sometimes a Curry Lentil Soup with Kale is what your body needs.

Chanterelle Barley Risotto with Kale and Mung Beans

on October 5, 2016 · Leave a Comment

This week I am doing the Welfare Challenge to bring awareness to the inadequacy of welfare rates in BC. Here in our beautiful province a person on welfare receives only $610 per month. When this is broken down and basic accommodation, phone and personal hygiene are accounted for only $18 per week is left for food. World Food Day is just around the corner on October 16th, making this a good time for us to take on the challenge and experience how difficult living off a strict food budget can be. I’m only on Day 2 and can only imagine the stress and weight that someone trying to feed themselves or a family may feel. I am fortunate enough to have the background and education to be able to make healthy and smart food choices on a budget and already I feel better equipped to help those that may not be. With the help of some foraging, this Chanterelle Barley Risotto with Kale and Mung Beans can be prepared for just under $0.45 per serving.
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Asian Cabbage Salad with Tempeh and Ginger Sesame Dressing

on September 20, 2016 · Leave a Comment

Wow, where did summer go?! I’ve been holding on to the last of it with my smoothie bowls and salads, and here’s my last ditch effort at preserving summer. What makes this salad special is that Napa cabbage is the main star. It’s crunchy and delicious and oh-so-good shredded. It is also a good calcium source, but often gets over shadowed by kale and bok choy. This Asian Salad with Tempeh and Ginger Sesame Dressing is simple to prepare and uses fermented Apple Cider Vinegar as a base (also see Beet Apple and Kale Salad with Walnuts and Dill) which is something we could all eat a little bit more of. I hope you love this salad as much as I do. Here’s to finishing dinner while the suns still up. Read more »

Simple High Calcium Citrus and Fig Energy Balls

on April 18, 2016 · Leave a Comment

As me and those around me are nearing the intimidating age of 30, a lot of things are spinning through our heads. Babies. Careers. Wrinkles. And as if that wasn’t enough, we women have to seriously think about our long term health goals. Do I want strong and healthy bones into my elderly years? Do I want to be independent with my daily activities right up until the last day. I think yes. Ensuring our calcium needs are being met is not an easy task. There is only so much kale, kefir, and choy sum we can fit into one day (for other non-dairy sources of calcium see see 10 Surprising Non-Dairy Sources of Calcium). With the knowledge that our bones are continuously being built until around age 30, in my last sprint to the dirty thirty I want to make sure I’m giving my bones the nutrients they need. These Simple High Calcium Citrus and Fig Energy Balls are a good way to pack in maximum calcium into a delicious morning or afternoon snack. Chia, tahini and figs are all good sources of this essential mineral, and luckily they all taste great together!
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Cooking with Olive Oil and Other Usage Tips

on January 14, 2016 · Leave a Comment

Where the Olive Oil Grows – The Mediterranean Coastline, Cinque Terre Italy

When asked which is better – butter or margarine? The answer always is – olive oil. One thing that can be certain in nutrition science is that the Mediterranean diet has shown undeniable health benefits. This style of eating encourages an increased intake of nuts, fish, whole grains and vegetables, while eating less meat and processed foods. At the same time it promotes an increase in the good fats (monounsaturated as well as polyunsaturated) and lesser amounts of the bad fats (saturated fats and trans fat). Despite the reported health benefits of monounsaturated rich olive oil there remains much confusion on how to use it in cooking, how to choose the right type and how to store it properly. Switching from butter or margarine seems pretty straight forward – but as you will see, there is a lot more to know about olive oil than we thought! Read more »