Quality ingredients pack a nutritious punch

Joanne Baxter, Health Promotion ~

Now that week one is done let’s have a look at small changes you can make in week 2 of Nutrition Month.

Week 2: Quality Counts!

Jump-start your day

Power through your morning by eating a good breakfast.

A nourishing breakfast gives you a fuel boost plus protein and fibre to help you stay alert and avoid mid-morning munchies.
In a hurry?

Blend frozen berries, yogurt and milk for a super smoothie. Make it even better with baby spinach and ground flax.

Wrap peanut butter, a banana and trail mix in a whole-grain tortilla for a portable, crunchy breakfast.

Got time?
Make a burrito with scrambled egg, lentils or soft tofu, sautéed red pepper, avocado and salsa wrapped in a warm tortilla.

Top French toast with yogurt, sunflower seeds and warm sautéed apple slices.

Eating out
Pack good food fast with planned extra leftovers for lunch.

• Packing lunch is a healthy, budget-friendly habit. Keep it simple: reinvent leftovers for a lunch that’s way better than eating out. Try these tasty ideas:
• Cook extra chicken for dinner. For lunch, wrap chicken in soft tacos, with crunchy cabbage and shredded carrots, a sprinkle of feta and big squeeze of juicy lime.
• Roast extra root veggies. Layer them on crusty whole grain bread with hummus and baby spinach for a scrumptious sandwich.
• Toss extra cooked whole-wheat pasta, couscous or barley with pesto, cherry tomatoes, lentils and small cheese chunks for a protein-packed salad.

Clever cooking
Flavour food with tangy citrus, fresh herbs and fragrant spices.

There are lots of simple ways to cook healthy without sacrificing taste. Try these tips to add flavour to meals:

• Add pizzazz to plain grains and pulses by cooking barley, brown rice or lentils in low-sodium broth.
• Stir ½ to 1 cup of canned pumpkin or mashed sweet potato into muffin batter for a veggie boost.
• Make a luscious mashed potato with roasted garlic, a little olive oil and warm milk.
• Purée vegetable soups, such as potato, sweet potato or broccoli, with low-sodium broth for deliciously creamy texture and taste.

Looking ahead: In week three we will be talking about portion size.