May is Asian Heritage Month and definitely an interesting food culture to learn!
Let’s experience and learn about various Asian cultures with the delicious foods they bring to the table.
Let’s kick it off with a quick healthy guide on how to eat Asian foods with better cooking choices to prepare meals or how to order for a healthier take out.
🌟 Look for food items that are prepared in steamed, stir-fried, and poached to name a few healthier cooking methods.
🌟 Prepare or choose dishes with steamed or stir-fried vegetables.
🌟 Try a new dish, like hot & sour soup. Usually prepared in a delicious broth with vegetables, noodles and/or with lean meats or alternatives like seafood and tofu.
#healthierchoices #jcjnutrition #healthiercookingmethods #ethniccuisine #MayisAsianHeritageMonth
An easy recipe to make and plenty of leftovers for future meals. Love this recipe as it contains muscle building ingredients and packed with energy for those workouts!
3 Golden Yukon Potatoes, first cut in halves, then cut into 3 parts, and sliced
1 small diced onion, sliced
2-3 Tbsp of Olive Oil
2 cups of Cress greens
6 eggs, scrambled
1/4 tsp of paprika
Dash of Salt & pepper in the scrambled eggs
2 cups of shredded Parmesan cheese
1. Prepare Potatoes. Clean them, cut them in half, then cut the halved potato in 3 sections. Start slicing, but not too thick & not too thin. (Roughly about less than 1/8 of an inch).
2. Slice your onions. In a separate bowl, scramble your eggs and add a dash of salt and pepper along with 1/4 teaspoon of paprika.
3. Preheat non-stick pan to medium high heat, and add olive oil. Add your potatoes and onions. Cook for about 20-25 minutes while continuously stirring.
4. Add the cress greens, and cook until wilted. You can add spinach, but I found the cress greens balanced the flavour of the dish with a light peppery taste.
5. Transfer the cooked potato mix to the bowl of scrambled egg. Mix it thoroughly until potato is cover with the eggs.
6. Add the 2 cups of shredded Parmesan cheese and mix thoroughly.
7. Transfer the mixture back to the non-stick pan, and spread evenly fitting the pan. Cook for 5 minutes. Then, take a plate (smaller in diameter of the cooking pan), and put it on top of the omelette to help flip and cook the other side. Once flipped, cook the other side of the omelette for another 5 minutes.
8. With a thermometer, cook omelette to an internal temperature of 165’F has been reached or until egg is fully cooked and fluffy.
9. Transfer omelette to a clean dish, cut into pie shape portions, and serve with grilled asparagus and/or sautéed mushrooms on top. Enjoy!
Nutrition: Approx. 1 serving
341 Calories | 16g CHO | 20g Pro | 22g Fat | 2g Fibre
April is Filipino Culinary month and garlic is an essential root vegetable often used in Filipino cooking. Usually lightly sautéed in stir-fry, or chopped to marinate meats, and other traditional dishes like Garlic fried rice.
By crushing fresh garlic cloves, did you know it acts as an anti-microbial agent that inhibits the growth of some harmful bacteria. Garlic can help fight infections and protect us from some diseases.
Garlic comes in many forms from whole fresh bulbs, powder, extracts, supplements and oil to name a few.
You can cook with garlic and add it to soups and stews. You can roast it and even bake with garlic.
If you want to try something new, check out the recipe for Filipino Garlic Fried Rice on my blog at
#jcjnutrition #addgarlic #filipinocooking
Love Pineapple 🍍
Pineapple is a source of:
🌟 Vitamin C which can help with wound healing, immune function and absorption of iron
🌟 Fibre to help with gut health & Vitamin B6 to support brain health
🌟 Natural sugar to satisfy that sweet tooth & contains at least 86% water to help with some fluid intake
Pineapple is great for snacks, paired with a protein source like yogurt, cheese or lean meats.
Great for adding to pizzas, which I absolutely love, making kebabs with shrimp, or fruit kebabs or a sweet & sour chicken stir fry!
Enjoy pineapple in baking too! Here is a recipe from my blog that you can try and explore using banana 🍌 and coconut 🥥 with pineapple!
#jcjnutrition #easyrecipeideas #pineapple #muffinsonthego
Loving that Spring is coming soon, and all the fresh fruits and vegetables are soon to be back in-season. I know that blueberries won’t be in-season for a while (July to September), but frozen blueberries are available all year round, and you can use them in this recipe in which I did!
These yogurt covered blueberries are so yummy & are fresh to the palate. These are good for snacks for both kids & adults.
Blueberries are high in antioxidants, a source of fibre, and vitamin C & K in which they may help reduce some diseases such as cancer, heart disease, Alzheimer & dementia to name a few.
Try to incorporate berries into your diet as it may help with that sweet tooth that we all may have. They have a natural sweetness and are great to add to salads, baking and yogurt!
With that said, here is a nice & quick recipe for you to try.
1 cup of frozen blueberries
1/2 cup of Greek yogurt
1/2 tsp of vanilla extract
3 tsp of honey (optional to use a lemon, ginger, turmeric flavoured honey)
1. Measure blueberries and set aside in a bowl.
2. In a separate bowl, add the yogurt, vanilla extract and honey. Mix thoroughly until nicely blended.
3. Prepare a baking sheet with wax paper. With two toothpicks, individually take a blueberry and dip into the honey/yogurt mixture. Gently place the yogurt covered blueberry on the baking sheet & repeat until all the blueberries are covered. (Ensure they are spaced out on the baking sheet, so they can be individually frozen).
4. Freeze blueberries on baking sheet for a couple of hours until fully frozen.
5. Transfer into a container with lid, and keep frozen until ready to eat.
Enjoy as a snack or a topping on waffles, or pancakes.
Nutritional: 73 g Serving | 69 Calories | 11 g CHO | 2 g Pro | 2 g Fat
To help kick-off Nutrition month and the first wellness Wednesday, I want to share a quote from Julia Child today.
“Moderation. Small helpings. Sample a bit of everything. These are the secrets of happiness and good health.”
This year, I have made the goal to get out of my comfort zone, as I always say, “You gotta get uncomfortable, to get comfortable, you dig?”
Both of these quotes fit well with nutrition month and I always say to my clients to try new foods, learn a new recipe, and explore other (food) cultures and understand their way of cooking & eating. Diversify your meals.
✴️Eat foods in moderation so that you can explore and incorporate a variety of food items to eat.
✴️Enjoy small helpings to keep portion sizes reasonable and to sample a little bit of everything.
✴️Taste delicious treats to enjoy the richness of life!
Cheers to good health & nutrition month! 💖
#JCJNutrition #nutritionmonth #MarchisNutritionMonth🇨🇦#juliachild
#wellnesswednesday #wellnessjourney #foodandnutrition #nutritioncheerleader
As we start our weekend, this is a friendly reminder about being consistent. I struggle with this, but with a little consistency on your off days, you can create better habits for yourself & start to phase out the old ones.
A few pointers on how I stay consistent:
✴️ Simplify Your Goals. Focus on one goal at a time. For example, if want to add more fruits and vegetables to your meals today, just do it! Find out what a serving size is from your nutrition coach, and once you learn these, apply them.
✴️ Be Present. Being present brings awareness of your current surroundings. If you are in a meeting and you see the doughnuts being offered, just be aware of the temptation that you may encounter.
Stop & think how you feel. Look to see if there is a healthier option for you, or if you remembered that you had brought your own snacks.
✴️ Plan Ahead. If you plan for restaurant curbside pick-up/takeout, do your research as most restaurants have their nutritional information online. Most will even post the ingredients that are in the dish for you to view & to help you choose better options for yourself.
✴️ Forgive & Let Go. Don’t give up on yourself. For example,if you wanted to have another helping of your favourite food item, don’t allow yourself to think your actions are bad nor unhealthy. Give yourself permission to say it’s ok and move on. Remember every meal is a new meal for an opportunity to make better choices for yourself.
#Back2Basics #nutritioncoach #nutritioncheerleader #beconsistent #jcjnutrition #keepitsimple
Rhubarb has some great health benefits. This vegetable is rich in anti-oxidants that is responsible for its bright red colour, it’s a source of fibre that may help with lowering cholesterol levels, and a source of Vitamin K in which it’s known for wound healing and blood clotting to list a few.
Rhubarb is known for its tartness and normally cooked with sugar to reduce the bitterness. However, you can add natural fruit juices to help with the sour taste & to reduce the calories that come from sugar. Definitely adds more of a natural sweetener.
Rhubarb leaves are inedible and should not be eaten due to their high levels of oxalic acid which is an organic compound found in most plants. There is literature explaining when oxalic acid binds with minerals, can cause health issues in kidneys and other parts of your urinary tract. There are lower levels found in the rhubarb stalk, but it is ok for consumption, and be mindful of eating rhubarb in moderation. You would need to eat a lot for it to meet toxicity that would be concerning.
Rhubarb stalks are prepared and cooked in making jams, tarts, and pies. I have made stewed rhubarb which I use for toppings on desserts and on my oatmeal.
Here is a quick Rhubarb Chia Jam recipe:
3 cups of frozen cut up pieces of rhubarb
5 Tbsp of Honey
1/4 cup of water
Place the above in a saucepan over medium heat and stir occasionally until liquid (water) has been absorbed for about 10 minutes. Should look like a stewed texture and rhubarb becomes soft, but not mushy.
2 Tbsp of Chia seeds
Now add the chia seeds, and continue to stir for 5 minutes or until you get a nice gel like texture or until it’s thickened.
1 Tbsp of Pineapple Juice or (Orang juice)
Remove saucepan from heat and add your juice and stir occasionally and set aside until jam has cooled.
Transfer your rhubarb chia jam to a small jar. Store in refrigerator and good for 1-2 weeks.
Makes about 1 cup.
Nutritional: 1 serving (35g)
29 Calories | 6g CHO | 0g Pro | 0g Fat | 1 g Fibre
Let me share a JCJ story...
Growing up, I was introduced to so many foods and it is most likely why I was such a good eater as a child and one of the reasons why I studied food & nutrition.
I remember watching my mom make these yummy empanadas. Watching her prepare the dough (old school) with no Kitchen Aid mixer, she is definitely an OG when it comes to making everything from scratch! 😉
As a kid, I would pull up a chair to the counter and just watch her make these and pretty much anything. These handheld empanadas are a process to prepare, but are worth the time making because they are so damn delicious.
In the recipe that I am currently developing, I’ve reduced the sugar and added some spinach to the filling. (Again trying to reduce my food waste). I used ground Turkey for a much leaner protein choice also.
Traditionally, you add diced potatoes and frozen peas with the ground meat. So, I did keep these vegetables in the filling. For sweetness, raisins are added too. My preference, is to chop them into smaller pieces and add to the filling mixture. It’s definitely different, but the flavour is so good within that first bite!
If you want to learn more about foods around the world, drop a thumbs up in the comments box below! 👍🏽
#jcjnutrition #FilipinoFoodFriday #foodculture
Daikon - Pickled Asian Radish
Love this Asian radish, Daikon. I like to prepare it as a side dish with meals, and love the tanginess it gives on the palate.
This root vegetable originates from Southeast & East Asia. It is known for its healing, anti-inflammatory, and digestive aiding properties. With its rich source of vitamin C and calcium, it may help repair the body’s cells and support bone health.
It is low calorie, but high in fibre, (4 g per 100g) which can help keep you full and may help with weight management. This vegetable has similar enzymes that are naturally found in our digestive tract and may help with gut health.
It’s commonly served in salads, soups, various condiments and a side dish. This is why I love and encourage to try new food items and recipes because you discover how cool food & nutrition facts can be (especially this unique vegetable).
I like to prepare this radish as a side dish with this easy recipe:
1 lbs of diced, 1/2 inch cubed & peeled Daikon radish (small size)
1/3 cup plus 1 Tbsp of white vinegar
1/3 cup granulated sugar
1 cup of warm water
1 tsp of salt
1. Place diced Daikon in a large glass jar.
2. In a medium pot, add vinegar, water, sugar and salt. Cook on medium heat and stir until sugar and salt is fully dissolved.
3. Pour pickling liquid over the diced Daikon until the liquid fully covers the cubed Daikon. Once cooled (few minutes & jar uncovered), then seal the jar with the lid & place in the refrigerator. Enjoy and serve cold as a side dish to add to your meals.
#asianradish #jcjnutrition #easyrecipes #daikon