Gabriola Nutrition

07/14/2023

Soup is a great way to get in lots of veggies, most bouillon powders contain all kinds of funky ingredients, keep it simple by making your own bouillon powder, that’s tasty and good for you!

This vegetable bouillon powder is your soup mix solution! It's healthy, fat free and ready in 5 minutes. Never buy store bought broth again!

04/15/2023

My basic go-to smoothie has remained the same for many years:
1 c blueberries
1 banana
1 c spinach
1 tbsp seeds
Water

I’ve been upping the amount of greens, and the quantity of smoothie, and trying to mix it up a bit, following dr. Brooke Goldner’s recommendations.

What are your favorite smoothie mixes?

01/07/2023

It’s surprising there is so much fuss in the United States about getting enough protein when less than 3 percent of adults don’t make the cut. (Presumably folks on extreme calorie-restricted diets who just aren’t eating enough food, period.) Indeed, 97 percent of Americans do get enough protein.

There is a nutrient, though, for which 97 percent of Americans are deficient. Less than 3 percent of Americans get the recommended minimum adequate intake of fiber. So, the question isn’t where do you get your protein? but where do you get your fiber?

Fiber is found in whole, unrefined plant foods, such as beans, fruits, whole grains, and vegetables. Although fruits and vegetables contain fiber, many of them are also made up of about 90 percent water. Therefore, the fiber superstars are legumes—beans, split peas, chickpeas, and lentils—and whole grains. And, it turns out that legumes and whole grains also contain plant-based proteins. Take the Daily Dozen Challenge and fill your plate with beans and other nutrient-dense, plant-based foods!

Watch the video "Do Vegetarians Get Enough Protein?" at http://bit.ly/2nXTcX9 and "Is Fiber an Effective Anti-Inflammatory?" at https://bit.ly/3gVFH2D to learn more.

09/01/2022

Made this for dinner, added a can of chickpeas, it was delicious!

https://rainbowplantlife.com/vegan-red-lentil-curry/ -recipe-container-5540

This Vegan Red Lentil Curry is the perfect weeknight dinner - it’s creamy and indulgent but made with wholesome vegan ingredients!

08/31/2022

https://newsnetwork.mayoclinic.org/discussion/plant-power-using-diet-to-lower-cancer-risk/?fbclid=IwAR2ofXbnIKPfe6VIrZkFQsJn3xkYN4ORaAK7OmAH3leY65kKrfoHMl3ul7g

The choices you make at the grocery store have a bigger impact than just your dinner plans. Filling your plate [...]

05/07/2022

I’ve been loving my 2-hour power prep to put myself on the right track for my week.
Today I prepped:
-Potatoes
-Yams
-Hummus
-Rice
-plant-based cheeze sauce
-Salad
-salad dressing
-pickled red onions
It took me just under 2 hours to get these ready, including cooking the dried chickpeas for the hummus.
Now it’s easy to mix and match my starch and veggies for filling, delicious, easy meals.

This dressing has been my go-to lately, because it’s just so darn easy!
3-2-1 dressing
3 parts balsamic vinegar
2 Parts Dijon mustard
1 part maple syrup

Or mix up the types of vinegar, mustard & sweetener.

https://eatplant-based.com/oil-free-salad-dressing/

If you've been looking for an easy vegan dressing that can be whipped up in about 2-minutes flat, we've got you covered. This oil-free 3-ingredient dressing is fabulous on more than salads too.

05/03/2022

03/13/2022

03/13/2022

Day 2 of a 3-day juice cleanse, a nice way to kick off spring.
It’s my first cleanse ever! I’ve always wanted to try one, but they always freaked me out lol.
If you’re curious about a juice cleanse I recommend watching Fat, Sick, and Nearly Dead on YouTube, it’s a really inspiring movie.

Always consult your physician before embarking on a cleanse or fast.

01/26/2022

I love black beans & salsa on my yams, but I’m going to have to try some of these creations!

Yams are a great source of fiber, potassium, manganese, copper, and antioxidants. They’re linked to various health benefits including boosting brain health, reducing inflammation, and improving blood sugar control.

10/17/2021

Adaptogens are fascinating to me. I recently purchased a moon milk with ashwaganda, tried it tonight and it was delicious.

More on ashwaganda: https://chopra.com/articles/what-is-ashwagandha

Moon milk I got https://itsblume.com/products/cacao-turmeric-blend I found this in a little shop in the old city quarter of Nanaimo, that I can’t remember the name of (sorry!)

Ashwagandha is a powerful herb used in Ayurvedic healing. Learn more about the positive health effects of ashwagandha and its uses.

10/10/2021

Well, I don’t think I’ve ever seen an easier squash recipe.
If you have an instapot, here’s a quick & easy way to cook a whole squash:

https://www.cleaneatingkitchen.com/pressure-cooker-butternut-squash/

Here's a step-by-step guide for how to cook Instant Pot Butternut Squash. Cook the squash whole and then slice it open easily and safely. Serve the squash puree in a variety of ways.

10/09/2021

🤣

08/10/2021

I love batch cooking and prepping my meals for the week, but this is 100% my kitchen when I’m done lol

08/10/2021

Are you getting enough fibre?
97% of Canadians aren’t.
We should aim for a minimum of 25-38g per day (based on your size)
It’s also important to get a variety, you can do this by eating a variety of fruits, vegetables, grains, and legumes.

https://www.healthline.com/nutrition/22-high-fiber-foods #5-High-Fiber-Foods-You-Should-Eat

Eating plenty of fiber has numerous health benefits. Here are 22 healthy high fiber foods that can help you lose weight and reduce your risk of disease.

07/31/2021

I have the same 3 smoothies on rotation, I love the idea of adding other veggies into the mix. What’s your combo?

07/03/2021

When people tell me they’re cutting fruit because of the sugar content 🤦‍♀️

If you compare the effects of a diet restricting fructose from both added sugars and fruits to one that restricts fructose only from added sugars, the diet that kept the fruit did better. People lost more weight even with the extra fruit than those whose diet restricted all fructose.

Negative health effects of fructose were limited to industrial fructose, meaning table sugar and high fructose corn syrup. Mounting evidence suggests that, in large enough amounts, added fructose in the form of table sugar and high fructose corn syrup may trigger processes that can lead to liver toxicity and other chronic diseases.

As for whole fruits, fiber and phytonutrients might explain the positive health benefits. Soluble fiber has a gelling effect in our intestines that slows the release of sugars. Additionally, it turns out there are fruit phytonutrients that inhibit the transportation of sugars through the intestinal wall into our bloodstream. The phytonutrients in apples and strawberries, for instance, can block some of the uptake of sugars by the cells lining our intestines, and berries can actually blunt the insulin spike from high glycemic foods.

I recommend at least one daily serving of berries (half cup fresh or frozen, or a quarter cup dried) and a minimum of three daily servings of other fruit (a medium-sized fruit, one cup cut-up fruit, or a quarter cup dried).

Why do I single out berries? Berries are the healthiest fruits—due in part to their pigments. Berries are second only to herbs and spices as the most antioxidant-packed food category. As a group, they average nearly 10 times more antioxidants than other fruits and vegetables, and exceed 50 times more antioxidants than animal-based foods.

Try our free Daily Dozen app, a tool designed to help you build healthful habits. https://nutritionfacts.org/daily-dozen/

Watch the video “If Fructose Is Bad, What About Fruit?” at http://bit.ly/2nPCyZw to learn more.

Also, check out our topics pages on berries and fruits:
https://nutritionfacts.org/topics/berries/
https://nutritionfacts.org/topics/sugar/