Pancit Bihon - Filipino Noodle Dish
As April is coming to an end and noted in my last post that April is Filipino Culinary month, I wanted to share another traditional Filipino recipe growing up. This dish is easy to make and if you attend any Filipino gathering, it is for sure at the party!
1 package of Rice Vermicelli
1/4 cup Low sodium soy sauce
2 medium sized carrots, shredded
3 Celery sticks, chopped
1/2 cup onion, diced
3 cloves of garlic, minced
1/2 cup Cilantro, chopped
1 Fresh Lemon, cut into quarters
1 1/2 Large cooked chicken breast, shredded or diced
1 cup of Chicken broth
2 Tbsp Olive oil
Optional - Cooked Shrimp
1. Boil chicken breast until fully cooked or until an internal temperature of 165’F has been reached. Once the chicken breast have been fully cooked, cut into pieces or shred it.
2. Boil water in a kettle, place dry rice vermicelli noodles in a large bowl. Once water has been boiled, add boiled water to the rice vermicelli until water is covering the noodle. Let it soak to as directions from the package. Drain and set aside.
3. Dice the onion, minced the garlic cloves, shred the carrots, chop the celery, quarter the lemon and chop the cilantro. Set all aside.
4. On med- high heat, set a medium sized stock pot on the stove. Heat the olive oil and sauté the onion and garlic. Add your shredded carrots, & chopped celery and stir. Then, add soy sauce and chicken stock to the vegetables. Mix altogether.
5. Lower the heat and add your rice vermicelli noodles. Use tongs to mix everything together until chicken stock has been fully absorbed.
6. Serve the Pancit in a small bowl, garnish with cilantro on top and squeeze the juice of a lemon. Enjoy!
April is Philippine culinary month and I want to share one of my all time favourite Filipino desserts growing up.
Turkey Meatballs, a meal prep favourite of mine! You can serve it on a bun as a meatball sub or with pasta. Easy to make on a Sunday afternoon or during the week after work. Here is the recipe:
JCJNutrition Turkey Meatballs
1 lbs (454 g) approx. of lean ground turkey (or 1 package)
1 package of instant oatmeal
1/2 tsp Chili Flakes
1⁄2 tsp of ground black pepper
1⁄2 tsp of dried basil
1⁄2 tsp of oregano
Directions: Mix all ingredients and form into balls on cookie sheet with foil for easy clean up.
Bake or convention oven at 375’F. Bake for 25-30 minutes or until 175’F internal temp has been reached. Make sure to turn meatballs at 1⁄2 the cooking time.
Serve on whole wheat pasta or spaghetti squash with 2-3 Tbsp of heated spaghetti sauce of your choice.
Photo by Emiliano Vittoriosi on Unsplash
Add water to pot and crumble raw ground turkey (until fully cooked) and all ingredients to boil.
Simmer for 45 - 60 minutes. Stir occasionally and check to add water if need be. Remove bay leaves and garlic toe.
There are many ways to serve Cincinnati Chili. From 2-way (spaghetti topped with chili), 3-way (spaghetti topped with chili and cheese), 4-way (spaghetti topped with chili, grated cheese & onion), 5-way (same as 4-way but with kidney beans in chili).
My personal favourite is the 4-way with spaghetti topped with chilli, grated cheese & onions!
Hope you enjoy this favourite recipe.
Photo Credit of Chili: Photo by Food Photographer | Jennifer Pallian on Unsplash
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I'm a food & nutrition tech that loves her pizza and I'm sure any food enthusiasts would agree! I love pizza so much that I've made it for breakfast! I've made pizza from scratch by having fun kneading the dough and picking tomatoes from my little garden. Making your own pizza (crust), I try to use whole wheat flour as much as I can and is one of the main ingredients in the recipe. Whole wheat flour contributes to fibre, several vitamin B's, folate, protein and iron. Nutrients that our body needs. Earlier this week, I posted my favourite Chicken or Shrimp Pesto Basil Pizza recipe. The recipe calls for Naan bread which is totally fine to use for those with a busy lifestyle. You see, we can make all foods fit and still meet your healthy goals. By making your homemade pizza, adding a variety of veggies, adds fibre and other nutrients to that tasty slice. Choosing lean meats like chicken or shrimp adds protein for muscle and cell growth. By topping your pizza with low fat mozzarella cheese provides calcium for our bones. So, can pizza be healthy? The answer is yes! By making a healthier and tasty slice to your own liking, for sure pizza can be healthy.
Thanksgiving has arrived and you’re wondering how you can still meet your Nutrition goals during the holiday?
Here are 5 healthy Thanksgiving tips that may help.
1. Eat well-balanced meals throughout the day. Trying to save all your calories until you eat mom’s famous turkey & traditional stuffing dinner? Think twice! Eating a balanced breakfast and lunch will keep you full and help make good food decisions throughout the day and until that delicious turkey dinner that you’ve been excited for.
2. Keep yourself hydrated with water. Keeping yourself hydrated with water helps you feel satiated and prevents you from overeating. Water is a better choice than soda and sugary fruit juices.
3. Ditch the skin. Remove the skin from the turkey meat before eating. Although the skin provides flavour, it’s high in fat and can raise cholesterol levels which is not good for a healthy heart.
4. Choose a variety of colourful vegetables and portion half of your plate with them. Vegetables provide a good source of fibre. They keep you full and can also prevent you from overeating.
5. Say yes to dessert! Absolutely, you can have a sweet treat. Why not?! You have eaten a well balanced meal prior, so go ahead and have mamma’s homemade pumpkin or apple pie with a dollop of whip cream or scoop of ice cream. Remember Thanksgiving is a celebration of being grateful and thankful. It’s a blessing to be around your family & friends to enjoy delicious food at the table.
Blog Author: Jacob McCrae, ANSc Student
When it comes to sports nutrition the types of foods we eat and when we eat them are very important to how we perform. Below are the recommended foods and macronutrients to focus on eating and the timing of their consumption for optimal performance.
Carbohydrates: Carbs are essential for sports performance. It’s the body’s main fuel source for contracting muscles and it also optimizes recovery.
Proteins: Protein requirements increase with strength and endurance training. It is necessary to support muscle repair.
Fats: There is no need to increase fats in an athlete’s diet however they are still required for many functions. They are needed for fat soluble vitamin absorption, essential fatty acids and to replenish intramuscular fat stores.
Nutrient Timing Suggestions:
Before exercise: Within 1 hour of activity, have a small snack that is high in carbs but low in fat, fibre and protein for quick digestion. Examples are fruit, oats, rice cakes or bread. This will help fuel the muscles.
During exercise: If exercise lasts longer than 60 minutes consume simple sugars in liquid or gel form. Examples of this are Gatorade or glucose gel packs. This will help maintain blood sugar levels.
After exercise: Within 30 minutes after activity, eat protein combined with carbs. Quality complete proteins such as milk, egg, soy or meat and fast absorbing carbs such as rice, pasta, bread or potatoes are recommended. This is ideal for recovery.
Blog Author - Jacob McCrae, Applied Nutrition Science (ANSc) Practicum Student
Why Carbohydrates and Fats Are Good
Diet trends and fads are always coming out promising to be the secret to weight loss and optimal health. A very common theme across many of these trends is cutting out a macronutrient from the diet. At one point, fat was the feared macronutrient and now it seems to be carbs. Is this fear of any one macronutrient valid? Are carbs or fats bad? Well according to nutrition research, the answer is no. In fact, both carbs and fats have many benefits and are necessary for various functions in our body. Here is why carbs and fats are good.
Why Carbs are Good
One of the major reasons carbs are good is because it’s our body’s main source of fuel. Carbs provide energy in the form of glucose, which our tissues and organs need to perform necessary functions. That includes maintaining normal blood sugar levels, fueling muscle activity and supporting normal brain function. Research shows that the body needs a minimum of 130g of carbs per day to meet its minimum glucose requirements. Also, many good sources of unrefined carbs such as whole grains, legumes and fruits are rich in vitamins, minerals and fiber, which is important for a healthy well balanced diet. Keep in mind that even though we need carbs, refined carbs such as white bread, pasta and pastries should be kept to a minimum, as they have been processed and stripped of all their nutrients and fiber.
Why Fats are Good
Fats are essential in our diets for the growth of cells and the production of important hormones. They are also needed for the absorption of certain vitamins, such as vitamin A, D, E and K. There are two basic kinds of fats, saturated and unsaturated. Unsaturated is considered “good fat” and it’s the one you should focus on getting more of in your diet. Examples of these good fats are olive oil, avocados, nuts, seeds and fatty fish like salmon. Saturated fats should be kept to a minimum. This includes fatty meat, cream, butter and cheese.
As you can see, carbs and fats are not the enemy. They are essential to keep our bodies functioning properly. The key is to eat the right kinds of carbs and the right kinds of fats. Just remember to focus on eating unrefined carbs and unsaturated fats.
Blog Author: Jacob McCrae, ANSc, Practicum Student
February is heart month, the perfect time to bring awareness around heart health and learn about simple changes that we can make to help prevent heart disease and improve our overall cardiovascular health.
There are several factors that can contribute to heart disease and a lot of it comes down to certain lifestyle choices we make. Lets explore some ways on how we can adopt heart healthy behaviors:
Eat Heart Healthy Foods: Eating a well balanced diet high in fibre is important to cardiovascular health. Fibre has been shown to lower blood cholesterol levels. It is recommended that women get at least 25 grams and men 38 grams of fibre per day. This can easily be achieved through eating plenty of heart healthy foods such as vegetables, fruits, whole grains and legumes. It is recommended that for each meal you fill half your plate with fruits and vegetables. You should also limit salt, added sugars, saturated fat and trans fat.
Be Physically Active: Physical activity and exercise is a great way to keep your heart healthy. You should be getting at least 150 minutes of moderate physical activity per week. Always check with your healthcare provider before starting a physical activity program.
Stop Smoking: Smoking increases your risk of developing heart disease. If you smoke, it would be a good idea to quit. If you don’t smoke, don’t start!
Manage Your Stress: A high stress lifestyle is another risk factor for heart disease. Practicing stress management to help you cope with life’s stresses can greatly improve your heart health. Some of the most effective methods are physical activity, stretching, yoga, meditation and deep breathing. Pick one that works for you.
These lifestyle choices can have a big impact on your heart’s health. Follow these recommendations and your heart will thank you!
Resources: Retrieved from https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510
300 g Frozen chopped Spinach
1 Tbsp of vegetable oil
1 med onion chopped
5 eggs beaten
3 Cups of Tex Mex light shredded Cheddar (or any nacho shredded cheese)
1/4 tsp salt
1/8 tsp ground black pepper
Lightly grease 9” round pan and preheat oven to 350’F. Sauté onions w/ cooking spray or 1 Tbsp of vegetable oil for 1 min under med heat in pan.
Add onions and stir occasionally until onions are soft. Add in spinach and cook until spinach is soft and water has been evaporated.
Beat eggs in separate bowl, add cheese, pepper, and salt to mixture.
Now add the spinach mixture to the egg/cheese mix and combine all ingredients.
Transfer mixture to round pan and bake until eggs have firmed. Bake for 30 minutes.
Cool for 5 min and serve.