Tiffany McFadden Nutrition Consulting
  • Tiffany McFadden, RD
  • Blog
  • About
  • Services and Rates
  • Book an Appointment
  • Links

Food with a Story

Fall and the middle.

9/24/2015

0 Comments

 
Fall is back. Back with all things I love: slow cookers, back to school, scarves, the desire to get cozy and a new sense of routine (with a few bumps along the way). When I was asked if I would like to try out one of Ricardo’s slow cooker recipes I jumped at the chance. When I saw slow cooker rice pudding I was sold. I used to think both rice pudding and tapioca pudding were gross. Once I tried rice pudding I quickly changed my tune. Rice is normal food, tapioca ball things are not. Still in the gross category for me.

Now that my oldest is in school I have more time with my middle, Sawyer. He was the perfect assistant to help with this recipe. Middle children are sneaky. They grow up when you aren't looking. Everything is anticipated with the oldest: walking, talking, school. The middle is who they are right now, I am so much more in the moment with him. So he surprises me when I notice the passing of time. My husband picked him up yesterday, he was so long. We were both gob smacked. So sneaky. The third is a whole other story. He has three molars. We just noticed them. Yikes. We catch on, eventually.

Picture
On a side note: moving forward most of my blog posts will feature iPhone snaps. I realized that I was blogging less because in the chaos of my life the simple act of grabbing my digital SLR camera was too much. I don’t think you are here for the beautifully styled food photos anyways. You are here for ideas and my undeniable wit and charm, right?
Picture
So onto the rice pudding recipe...

Ingredients:
1 cup (250 ml) arborio or other short-grain rice
1 cup (250 ml) 10% half and half
4 cups (1 litre) 3.5 % milk
1 pinch salt
3/4 cup (125 ml) sugar
1 teaspoon (5 ml) vanilla extract
Cinnamon to top
Picture
Directions:

In the slow cooker, combine the rice, cream, milk and salt. Cover and cook on high heat for 2 hours. Add the sugar and vanilla and stir until the sugar has dissolved. Let cool partially. Serve warm with a sprinkle of cinnamon on top, or cover and chill.
Picture
Turned out beautifully; creamy, perfectly sweet and cozy. I prefer it a little warm, it is easy to reheat in the microwave. All my kids liked it and I may of even converted my husband to the “not the gross food I thought it was" category. Of course you can add raisins or nuts or whatever you feel like. I took it to work for breakfast one morning with almonds and raspberries thrown in. I played around with the milk and cream in the recipe to use what I had on hand.  I also decreased the sugar a bit, because why not. As you can tell by the brief directions, this is simple. Great chance for your kids to help out.
Picture
So I hope the start of your fall has brought good things with it.
0 Comments

Distracted

11/16/2013

7 Comments

 
For sure I have been away from the blog. The reason: I am growing a tiny human. Right now I am doing that. It still boggles my mind that my body can just grow a person. On Wednesday my husband and I saw that tiny human (1.8 cm long to be exact) on an ultrasound. Complete with tiny heartbeat. Pure magic. There was also a lot of relief when the tech reassured me that there only appeared to be one baby.

I did not ever think I would have three kids. I thought anyone that had more than two kids was a little wacky. Right after I pushed Sawyer out I was expecting this wave of relief. A “fewf, last time I am going to have to do that” feeling. It didn’t come. When I mentioned number three to my husband he was on board. What?! I thought he would be the voice of reason. There are about 1000 reasons not to have three kids: money, space, time, sanity. But there was one reason to have another. The whisper in my ear that told me our family wasn’t complete. I tried to ignore it, wave it off, bargain. Nothing worked.  This little human has been whispering in my ear for a while and finally got it’s way. It is already killing me that I don’t know the sex. I am fully prepared for boy number three. How cute would that be? Three little blond boys all in a row. The trouble they could get into together. A girl would be a wild, wild surprise.

I have been feeling not so great. Worst yet. I thought baby number three, I am a pro now. Yeah, not so much. I am nauseated, slow moving, tired and blah. I have lost my spark. I know it will return, but at this point I don’t feel a whole lot like me. 
Picture
All I want to eat is ramen noodles with sriracha and anything with gravy on it (mashed potatoes, poutine). Things that in real life I don’t eat a lot of. So between the tiredness and not cooking much the blog has suffered. I hope I am back now, but no promises. I take things day to day. My husband has been amazing: taking the boys to the park, making meals, buying me flowers to cheer me up. I am so grateful to have him. I did want to kill him when he mentioned that having a fourth would be a good idea. He has lost his mind.      

Anyways, I made this a while ago and fell hard: Pineapple and Shrimp Fried Quinoa. Sounds good right?
Picture
Ingredients:
1 cup quinoa, well rinsed
1 cup coconut milk (reduced fat coconut works well too)
1 cup low sodium chicken or vegetable stock
1 tablespoon oil
1/2 pound shrimp (I used ocean wise Pacific shrimp) or chick peas
1 tablespoon garlic, finely chopped
1 tablespoon ginger, grated
1 red pepper, diced
1 cup pineapple, cut into small pieces (or you can used canned pineapple tidbits)
1 egg, lightly beaten (not for me)
1 cup peas
1/4 cup peanuts or cashews
2 teaspoons curry powder
2 tablespoons fish sauce (or soy sauce for vegetarian)
1/2 lime, juiced
1 handful cilantro, chopped
Picture
Directions
  1. Bring the quinoa, coconut milk and stock to a boil in a medium saucepan, reduce the heat and simmer covered until the liquid is absorbed, about 15-20 minutes.
  2. Heat the oil in a wok or large pan over medium high heat.
  3. Add the shrimp, garlic, ginger, pepper and pineapple and sauté until the shrimp is almost cooked, about 3 minutes.
  4. Add the egg and cook, stirring for a minute.
  5. Add the quinoa, peas, peanuts, curry powder and fish sauce and cook for 5 minutes.
  6. Remove from heat and mix in the lime juice and cilantro.
Adapted fromhere.

Picture
Huge hit. The pineapple lends a really nice sweetness and goes so well with the coconut flavor. I have also made this with brown rice and replaced the shrimp with chick peas, equally as good. I would suggest cooking the rice ahead of time and letting it cool. The texture is better that way. If I was you I would just double the batch. It re-heats and freezes well (if there is any left). My kids ate it but weren’t thrilled. You can’t trust their taste buds ever. 
Picture
The vegan rice and bean option.
Between eating vast amounts of salt and looking for a minivan (for real) I hope to be back here sooner than later.  
7 Comments

Because it is good for you.

7/3/2013

5 Comments

 
I am pretty sure it goes without saying: I am so happy our summer weather arrived with July. In my mind summer doesn’t really start until July anyways, so I don’t get too bent out of shape when the weather is less than great in June. Anything that is, a bonus.

Hot weather changes the way we eat. Hot comfort foods are a lot less comforting in the heat. I love oatmeal and had abandoned it in summer. But its back in full force, just in a different form. Meet refrigerator oatmeal. When I first spotted this (on Pintrest maybe?) I thought it sounded kind of gross, maybe because of the chia content. 
Picture
There is no shortage of places or people that will list for you the reasons why chia seeds are amazing. The fiber! The omega threes! Bottom line: I don’t like them. I find the gelatinous texture they produce very unappealing. In this case I just left them out, no problem.

There are a lot of foods out there that are deemed as absolutely necessary to achieve good health. They vary from chia to salmon to kale to blueberries to quinoa to green tea. There is an even longer list of foods that are deemed unhealthy. They are talked about in ways that may lead us to believe that if they ever pass our lips we are doomed to a life of chronic disease and weight issues.
Picture
If you are a regular reader, you know I like to take a balanced approach to healthy eating. I don’t think there are specific foods that must be eaten to be healthy. Lots of foods have vitamins, minerals or other profiles that can make them great, but they can all be found elsewhere. The highly touted foods I tend to stay away from (simply because I don’t like them) are: green tea, kale chips, plain yogurt, ginger and most forms of tofu. On the flip side I eat things that some people express shock over: Fillet-O-Fish sandwiches from McDonalds, Old Dutch Popcorn Twists (odd obsession), hot dogs, tempura anything and Diet Coke. How often do I eat these things? Not often. Could I go without? Probably. Do I want to? Nope.
Picture
Eating is about so much more than just fueling your body. We eat when we celebrate, we gather around the table (hopefully) to eat together as a family; it provides joy and variety to our days. Life is too short to never have the foods we love. On the flip side your life will be shortened if all you eat is crap. All in moderation, a dietitian’s favorite word.

Anyways, I came back to the recipe and gave it a go. I am going to share the flavor combo I tried.
Picture
Ingredients:
1/4 cup uncooked old fashioned rolled oats (not steel cut)
1/3 cup skim milk 
1/4 cup non-fat Greek yogurt
1-1/2 teaspoons dried chia seeds (optional)
1 cup strawberries, sliced
1 tablespoon natural peanut butter

Directions:
In a container that seals well, add oats, milk, yogurt, chia seeds, and peanut butter. Seal and shake until well combined. Remove lid, add strawberries and stir until mixed throughout. Cover and refrigerate overnight or up to 2-3 days. Eat chilled.
Picture
Love it. Folks who don’t like oatmeal due to texture might like this. I made mine in mason jars (which I use for everything under the sun). I made a few different flavor combos to eat through the week. My creation was a twist on peanut butter and jam. There are a lot of flavor ideas here and here.

Some things to keep in mind: choose a low fat and sugar content Greek yogurt (or plain) for a protein boost, regular yogurt can be used but tends to be thinner so reduce the milk. Any milk can be used in place of cow’s milk. Be sure to include a healthy fat like nuts, nut butter or seeds to keep you full for longer.

If you start your day off right there might be room for something from the less healthy category here and there too…..
5 Comments

Know what you like and what you don't.

10/25/2012

12 Comments

 
I think the mommy world can feel a little bit judge-y and competitive at times. This is somewhat supported by social networking sites like Facebook and Pinterest. Both provide a steady stream of mostly perfect or desirable images, cheerful status updates, and recent holidays and purchases. This can leave us wondering things like "Why don't I have the time/energy to spray paint pumpkins for Halloween?" or "Am I a horrible mother because I haven't signed my child(ren) up for a second language course/piano lessons/toddler expressive dance?" or "Why haven't I made a decortative box to store my nail polish in?" or "How come I'm not out for a super fun girls night?". To combat this self-doubt/anxiety I try to keep clear the things I like and the things I don't.

The things that bring joy to my life and allow me to feel fufilled are:
-spending time with friends and family
-recipe reading, cooking, blogging
-talking, laughing and hearing people's stories (and telling my own)
-working outside the home a few times a week
-reading; specifically fiction and Macleans magazine
-epidurals
-trivia games
-clean, clutter-free kitchen counters
-pedicures

The things that I don't enjoy and seem to drain my energy or patience are:
-cloth diapering
-decorating my house for any holiday other than Christmas
-crafting with very few exceptions
-gardening and yard care
-yoga
-Twitter
-working out at the gym
-being super outdoorsy

The things that I am hoping to one day enjoy:
- having a chaise lounger in our master bedroom
-kayaking
-knitting

This helps to remind me that I have things in my life that I love and that I am good at. There are things outside the realm of motherhood on my list. Being a mother isn't my only role or the only place I find fufillment. Once I admitted to my list of don't enjoy I was off the hook. No need to feel inadequate in those areas because I tried and they are not my thing. I also have some stuff to look forward to on the last list. Makes it real easy to keep my priorities straight. 

Of course I still love Pinterest. I just like to point myself in the right direction, which is how I found the recipe for Cheesy Quinoa Bites.  
Picture
Ingredients:
2 cups cooked quinoa (about 2/3 of a cup dry quinoa to 1 1/3 cups water)
2 large eggs
1 cup shredded carrot
2 stalks green onion, diced (I didn't have any so I added 1/2 cup of shredded spinach instead)
2 cloves garlic, minced
1/4 cup chopped fresh cilantro
1/2 cup grated Parmesan cheese 
2 Tbs all-purpose flour
1/4 tsp freshly ground pepper
Picture
I like to use an ice cream scoop for filling muffin tins. It makes it easier to get a uniform amount in each cup and minimizes drips and spills.
Directions:
1.  Preheat oven to 350 degrees.
2.  Mix together quinoa, carrot, egg, green onion, garlic, cilantro, cheese and flour.
3.  Distribute mixture into a greased mini muffin tin, filling each cup to the top.  
4.  Bake for 15-20 minutes. Adapted from here.
Picture
This was popular with the whole family. Two and a half year old and seven month old devoured them. I got close to 24 bites. Great as leftovers and easy to double and freeze. 

I hope you can take more joy in the things you love and drop the things you don't and feel good about it. I want to make it real clear it is not Martha Stewart Living over here....like you ever thought it was.
12 Comments

Sleep

10/9/2012

6 Comments

 
I have been cooking and baking like crazy. I usually do a lot of my writing when both boys are having their afternoon naps. Lately they have decided not to have much over lap, so less time to write. 

Baby sleep is a funny thing, in that it isn't funny at all. I have never had those babies that slept through the night as soon as I brought them home from the hospital. Hudson started sleeping through the night at around seven months. Sawyer is approaching seven months (2 days away...what!?) and appears to be getting worse. We went through a nice stretch where he was only up only once in the night, lately 3-4 times...yawn. I keep checking for teeth...nothing new. 

I was staying with my aunt when Hudson was quite young and waking frequently in the night. She said she liked the night feeds, enjoyed them no less. This is a woman that had five children, I was sure her brain was fried. But it is a funny thing the second time around. Day time feeds are surrounded in chaos: noise from oldest yelling, oldest climbing on me like a jungle gym, oldest waiting until mid-feed to declare he was to go pee...right now. I don't get a lot of time to gaze into Sawyer's eyes or marvel at his downy blond hair. At night it is just me and him. It is quiet, he is still and cuddly. We rock in the glider and he gets showered in kisses before I lay him back down. Am I tired most days? Yes. Could I do with this interaction once instead of three or four times a night? Yes. Is this going to be over soon? Probably. Will I miss it? For sure. Add me to the fried brain mom list.

I was going to make Salsa Stuffed Mini Meat-loaves for dinner the other night and was looking for a side. I decided to try a Southwest Quinoa Salad.
Picture
Ingredients:
1 cup quinoa
2 cups low sodium chicken broth (or veggie stock to keep it vegetarian)
1  diced bell pepper
1/2 cup diced red onion
1 cup corn (fresh, frozen or canned)
1  can black beans, drained and rinsed
1/4 cup chopped cilantro
1 large tomato, diced (I used cherry tomatoes)
fresh lime juice from three limes
2 tablespoons red wine vinegar
1/4 cup olive oil
1/2 cup light feta cheese
salt and black pepper to taste
A splash of your favorite hot sauce
Picture
Directions
  1.  Combine quinoa and chicken broth, bring to a boil. Reduce heat to low, and simmer until the quinoa has absorbed all the broth, about 15 minutes. Cool quinoa in refrigerator at least 10 minutes.
  2. Mix together bell pepper, red onion, corn, black beans, cilantro, tomato, lime juice, red wine vinegar, olive oil, hot sauce, and feta cheese in a large salad bowl. Lightly stir in the quinoa, and season with salt, pepper, and additional lime juice to taste, if desired. Chill the salad at least 30 minutes before serving; serve cold. Adapted from here.
Picture
Loved everything about this salad. Lime, tomato and cilantro, always a winning combo. I couldn't wait to eat the left overs the next day, tasted even better. This really could be a meal in its self, and can be served as an entree salad. It was a good compliment to the mini meat loaves. I could steal the 1/2 cup of black beans I needed and use the rest in the salad. Don't like cilantro, try parsley or basil. Increase the heat with a diced jalapeno or more hot sauce. 

I would love to post with more regularity, I miss my once a week writing slot. Sometimes when the boys are napping at the same time I need a nap too. That way I can handle the frequent night wakings and even take some joy in them. 
6 Comments

Meant to be

9/20/2012

5 Comments

 
The recipe for Raspberry Banana Baked Oatmeal has been kicking around my Pinterest to try list for a while. Summer didn't really seem like the right time for something like this. Now that kids are back to school and most of us are into our routines, it is the right time. Although it still doesn't feel like fall, which is fine by me. There is something about the warm orange glow of September sun that I love.

As I discussed in my last post September means back to school. I am no longer going back, but my oldest started playschool this week. We was pumped. So proud of himself with his little MEC backpac slung over his little shoulders. He rushed into the classroom without even saying goodbye. He was ready. When I came to pick him up he came running into my arms, which more than made up for the lack of goodbye.  
Picture
This is the perfect breakfast to fill your little one's tummies before school, or your own. It is easy to make ahead and re-heat in the morning. There are a lot of make ahead breakfast type casseroles out there. Most involve a lot of eggs and soaking chunks of bread, for sure not for me. I had the perfect amount of oats in the cupboard to make this, meant to be.
Picture
Ingredients:
2 cups old fashioned rolled oats
1/4 cup brown sugar
1 teaspoon baking powder
1 teaspoon cinnamon (I was generous because I love cinnamon)
1 cup walnut pieces
1 cup raspberries (can use frozen)
2 cups milk
1 large egg
3 tablespoons canola oil
1 tablespoon vanilla extract
1 ripe banana
Picture
Directions:
Preheat oven to 375°F and generously spray the inside of an 8 or 9 inch square baking dish with cooking spray. In a large bowl, mix together the oats, sugar, baking powder, cinnamon, half the walnuts and half the raspberries. (Save the other half of raspberries and walnuts for the top). Spread evenly into baking dish. In the same bowl, whisk together the milk, egg, canola oil and vanilla extract. Arrange the remaining raspberries and walnuts on top. Slice banana over top then pour the milk mixture over. Bake 35 to 40 minutes or until the top is nicely golden brown and the milk mixture has set. Adapted from here.

Picture
Loved it. People that are not huge fans of the texture of oatmeal might like this, not mushy. I served it up with a dollop of plain non-fat greek yogurt and a drizzle of maple syrup. This gets two thumbs up nutrition wise too: fiber from oats, walnuts and raspberries and omega three fatty acids from the walnuts and canola oil. If you wanted to you could cut out the brown sugar completely. 

There are lots of possible variations as well. You could try strawberry almond or blueberry pumpkin seed or coconut and pineapple. Ideas are endless. This makes breakfast easy.
5 Comments

Freezer Stocking

1/12/2012

9 Comments

 
It is no secret that babies keep you busy. You get into a cycle of feeding, changing, bouncing, soothing and rocking to sleep that repeats all day (and night) before you realize that you haven't brushed your teeth, hair or had a real meal all day. If your baby is really small you might never make it out of your jammies. Then there is the dinner issue. You might think of what to have but the time and energy to execute the plan seem to evaporate as the day wears on...out comes the take out menu.  

Before I had my son I did a full day cooking and freezing extravaganza, so I had options other than take out and convenience foods. This time around I don't have a full day without a toddler to go nuts in the kitchen (and if I do have a full day without toddler I don't want to cook). I have decided this time to cook double batches of dinners I am already making. Doesn't take much longer, just buy double ingredients then there is a meal to freeze and enjoy post baby number two (who is set to arrive in about seven weeks!). Now you don't have to have a baby on the way to use this idea. We all have busy lives where making dinner from scratch day in and day out is not always possible. It feels like an amazing trick to pull something healthy and homemade out of the freezer. 

I started my freezer filling quest with Black Bean Quinoa Chili. 
Picture
I am pretty fierce with a knife.
Ingredients
1 cup quinoa, rinsed
2 cups water
1 tablespoon oil
1 onion, chopped
4 cloves garlic, chopped
1 jalapeno pepper, chopped (optional)
1 tablespoon chili powder
1 tablespoon cumin
1 (28 ounce) can crushed tomatoes
2 (19 ounce) cans black beans, drained and rinsed
1 green bell pepper, cut into bit sized pieces
1 red bell pepper, cut into bit sized pieces
2 celery ribs, cut into bit sized pieces
1 tablespoon chipotle chili sauce (or other hot sauce)
1 teaspoon dried oregano
salt and pepper to taste
1 cup corn, fresh, frozen or canned
1 handful cilantro, chopped

Directions
  1. Simmer the quinoa in the water until absorbed, about 20 minutes.
  2. Heat the oil in a pan.
  3. Add the onions and saute until tender, about 5-7 minutes.
  4. Add the garlic, chili powder and cumin and saute until fragrant, about 1 minutes.
  5. Add the tomatoes, beans, peppers, celery, chipotle, oregano, salt and pepper and simmer for 20 minutes.
  6. Add the quinoa and corn and simmer for 5 minutes.
  7. Remove from the heat and stir in the cilantro.
Adapted from here.
Picture
Perfect for a cold, windy night. I served it with a dollop of light sour cream and some homemade cornbread (recipe here, I reduced the sugar to 1/4 cup). Very hearty for a vegetarian chili given the black beans and quinoa, not to mention high in fiber. 

This freezes well. I like to freeze in large zip top freezer bags, that way I am not tying up all my containers in the freezer. They also tend to fit better in the freezer. Make sure your food is cooled completely before putting in any plastic. The food safe way to do this is to plug your sink and put your pot of food in and fill the sink with cold water and add some ice. You may have to re-fill with cold water to cool effectively. Give the food a stir so you don't get a hot spot in the middle. Once cooled add to desired container and write the date and what's in it. Once frozen it can be hard to tell what's in there.
Picture
Tune in next week for the yummy soup recipe that's in the bag on the right.
I doubled the recipe and had enough for a dinner for us, a dinner for our freezer and a dinner delivered to our friends that recently had a their first baby. I am a big believer in food drop offs for new parents. Don't think my freezer will be too full....hint, hint ;)
9 Comments

Copycat

8/9/2011

10 Comments

 
My Mom recently had the Earl's West Coast Prawn Salad with Citrus Honey Vinaigrette and went nuts for it. I wasn't there to try it but it all sounded good to me. A quick Google search later and guess what? Epicurious has a copycat recipe. No choice here but to give it a go.

One of the key ingredients in the salad is quinoa which is pronounced keen-wa. I am sure you have heard of quinoa, it is kind of a big deal these days. Why? Well it is a grain like seed that comes in red, white or black. It's protein content is very high and it is also a complete protein which is unusual for plant based foods. It is also a good source of fiber, phosphorus, iron and magnesium. For bonus points it is gluten free and easy to digest. I like quinoa in salads and less so served as a replacement for rice. I have yet to try it in soup (but I think I would like it). It also makes a great filling for wraps. Make sure you rinse your quinoa before you cook it. The outside has a natural bitter tasting coating, most of it is removed in processing, but it doesn't hurt to give it a good rinse. Don't want you to be put off if it is your first time.
Picture
CITRUS HONEY VINAIGRETTE:
1/4 cup canola oil
1 tbsp rice vinegar
1 tbsp honey
1 tbsp fresh lemon juice
1 tsp lemon zest 
1 tsp Dijon mustard
pinch of salt and pepper
2-3 dashes hot pepper sauce

SALAD:
8 cups mixed greens
8 cups baby spinach
2 cups cooked, cooled quinoa (recipe below)
8-12 large strawberries, quartered
1 carrot, peeled and finely julienned 
1 avocado, peeled, pitted and cut into cubes
1/2 cup crumbled feta cheese
1/2 cup toasted pecans 
2 tbsp finely minced cilantro
20-30 grilled prawns, preferably awesome British Columbia spot prawns(recipe below)
favourite teriyaki sauce or rub, to taste

Preparation:

CITRUS HONEY VINAIGRETTE (may be prepared and chilled up to 1 week ahead):
Combine ingredients in a small food processor or  blender. Chill until serving

QUINOA (may be prepared and chilled up to 2 days ahead):
1/2 cup dry quinoa
Wash quinoa in 4-5 changes of cold water until water runs clear, gently rubbing grains and letting them settle before pouring off water. Bring a pot of salted water to a boil; add quinoa and gently boil for 10 minutes; drain and rinse under cold water.

GRILLED PRAWNS (best prepared just before serving):
Preheat clean grill to high; oil grates just before cooking. Toss prawns with enough favourite teriyaki or rub to lightly coat. Grill 1-2 minutes per side, turning once, until prawns are light pink and barely cooked through.

SALAD:
Combine all ingredients except prawns in a large bowl; toss with enough Citrus Honey Vinagrette to coat. Divide between 4 large plates and top with grilled prawns.

Serves 4 
Adapted from here.
Picture
This is a great entree salad with everything you need. We served it with some crusty bread. The dressing is very light and fresh tasting. Perfect to enjoy outside on a hot summer night. 
10 Comments

Because of the rain…

7/13/2011

1 Comment

 
Picture
I had planned to share a summery salad today, but with the rain it didn’t feel quite right. I can hear the drops bouncing off my roof, a sound I actually love. I kind of like the rain, I said it. Maybe it is because I grew up on the West Coast, maybe it is because it gives you an excuse to cuddle up with some hot tea and a good book in July. It also makes me grateful that I have a roof over my head and a place to call home. Would I want it to rain everyday? Probably not, but I can handle a few rainy days.

I eat my bananas when they are yellow, no brown spots. This is the way my husband likes them as well, so I have a few things to do with over-ripe bananas like muffins and adding them to smoothies. There have been a lot less of these brown beauties around since my son has turned into a banana monster, but I did have one the other day, looking rather sad and lonely in the fruit bowl.  I have been wanting to make banana rice pudding ever since I came across the recipe two years ago, the time had come.

I like to think of myself as willing to try quite a variety of foods. But I had decided long ago that I didn’t like rice pudding even though I had never tried it. I knew I didn’t like tapioca and this all seemed the same to me. Then one day I tired it, I am sad that I wasted so many years not eating rice pudding.

Picture
Baked Brown Rice Banana Pudding (Adapted from the Swedish Heart Diet)

2 cups cooked brown rice
2 cups skim milk
2 tsp cinnamon
1/4 tsp nutmeg
3 tbsp whole wheat flour
3 tbsp brown sugar
1 tsp vanilla
2 tbsp margarine or butter
1/2 cup raisins
1/4 cup chopped pecans
1 medium banana

Picture
Preheat oven to 400°F. Cook brown rice as directed or use left over rice. In a blender mix together milk, cinnamon, nutmeg, flour, brown sugar, vanilla and margarine (this will all just fit in a Magic Bullet). In a large bowl mix together rice, raisins, pecans and mashed banana. Add the blender mixture and stir making sure the rice doesn’t clump. Pour into a 8”x 8” glass baking dish, cover with foil and bake for 45 min.

Very, very good. Huge hit with my son. I think cinnamon always adds a sense of sweetness, there is not a lot of sugar in the recipe but the end result tastes quite sweet. This rice pudding makes a great dessert or is great for breakfast in place of hot cereal (you know how I love new non-egg breakfast ideas). When reheating it helps to add a little milk to moisten. For a 1/2 cup serving there are 292 calories, 8 grams of protein, 7 grams of fat (mostly unsaturated) and 4 grams of fiber…nice! I thought the use of a blender sounded a little weird, but it worked out really well and made things a little quicker.

The perfect way to make up for my years of not eating rice pudding…

1 Comment

No money? No problem!

4/27/2011

3 Comments

 
Picture
I spent Easter weekend in Edmonton with friends and family. I got into an interesting discussion about eating on a budget. I felt compelled to share the story of my dietetic internship year (I often feel compelled to share stories).  Internship is a ten month, full time, unpaid learning experience where you are still expected to pay full tuition. I was determined to not take out any more student loans, so we survived on my husband’s entry-level salary…so no money.  It was so no money that we had to think long and hard about renting a movie, “anything in the old release section we want to see?”.

I decided the easiest way to save some money would be at the grocery store. I have always loved a deal, but this was an extra challenge with little room for error. We had about $300 per month for groceries and still wanted to eat healthy meals. How can you do it too?
  • Reduce the number of times you go to the grocery store. Every time you run in for just one thing, you come out with more.
  • Plan out some of your meals ahead of time to ensure you have the things you need to make actual meals and to prevent unnecessary trips
  • Eat a couple meat free meals per week. Meat makes up a large portion of most grocery bills. 
  • Only buy things in bulk that you will use in a reasonable amount of time. It makes sense to buy the larger block of cheese if you are going to use it. The 1 liter bottle of vanilla seems like a good deal, but it will sit in your cupboard for 20 years before you use it all.
  • Try to make things from scratch. It is almost always cost effective to do it yourself. I’m not suggesting you bake your own bread (unless you want to) but you can make your own salad dressings (see last week) and pizza crust, see below.
I had always wanted to make pizza crust from scratch but I wanted it to be quick so I could make it after work and still eat at a decent hour. When I found this yeast free, rise free recipe I was sold.

1 ¼ cups all-purpose flour
1 cup whole wheat flour
2 tbsp Italian seasoning
pinch of salt
1 cup milk
¼ cup olive oil

Preheat the oven to 425°F with a cookie sheet upside down on the middle rack. Combine dry ingredients then add wet and stir with a fork until a soft dough forms. Turn out onto a lightly floured surface and knead a couple of times. Divide into 4 pieces and pat into 7 or 8 inch circles (no rolling pin required). Top with sauce and your favorite toppings. Place 2 pizzas onto hot cookie sheet and bake for 12-15 min and repeat with last two. In place of the cookie sheet you could use a pizza stone if you have one or perforated pizza pans. (Adapted from the 2010 Milk Calendar).

Turns out great every time. I would love it if you topped your pizzas with veggies like spinach and peppers, lean meats and part skim milk mozzarella cheese. For sure less than ordering in and buying pre-made crusts.

To conclude my story we did make our grocery budget goals and even had a few months at the $250 mark. It was a great learning experience, and really why wouldn’t you want to save on your groceries? Extreme couponing it isn’t (how mind blowing is that show?) but proven to work! 

3 Comments
    Picture

    Tiffany McFadden, RD

    Recipes

    All
    Apple Tart
    Baking
    Banana Blueberry Muffins
    Banana Rice Pudding
    Bean And Pasta Soup
    Beans 'N Stuff
    Black Bean Quinoa Chili
    Black Bean Taquitos
    Breakfast
    Broccoli Cheese And Potato Soup
    Buttermilk Bran Muffins
    Camping Meal Tips
    Carrot And Red Lentil Soup
    Carrot Mango Salad
    Cauliflower Cheese Soup
    Cheesy Quinoa Bites
    Chicken And Bean Enchiladas
    Chicken Chow Mien
    Chicken Tikka Masala
    Chipotle Turkey Burgers
    Chocolate Syrup
    Cilantro Lime Chickpea Salad
    Coconut French Toast
    Comox Valley Farmer's Market
    Condiments
    Cream Of Turkey Soup
    Crispy Yam Fries
    Curried Butternut Squash Soup
    Curried Sweet Potato
    Dessert
    Double Chocolate Muffins
    Easy Pizza Crust
    Easy To Make
    Eggplant Involtini
    Fish Tacos
    Freezer Jam
    Fresh Goat Cheese
    Fruit & Nut Steel Cut Oats
    Fruit & Yogurt Popsicles
    Garlic Mashed Cauliflower
    Glazed Nuts
    Gluten Free
    Grains
    Grapefruit Oatmeal Scones
    Greek Dressing
    Halibut Chowder
    Honey Mustard Chicken Fingers
    Italian Sausage Pasta
    Lactose Free
    Lemon Asparagus Orzo Salad
    Lemon Loaf
    Locally Grown
    Mains
    Mexican
    Mexican Rice
    Miso Glazed Halibut
    Nutrition Topics
    Oatmeal Peanut Butter Chocolate Chip Cookies
    Panko Herbed Fish
    Paper Bag Popcorn
    Peanut Butter Banana Pancakes
    Pineapple And Shrimp Fried Quinoa
    Pineapple Carrot Muffins
    Pumpkin Spice Pancakes
    Raosted Red Pepper And Goat Cheese Pasta
    Raspberry Banana Baked Oatmeal
    Raspberry Cream Cheese Quinoa Muffins
    Raw Kale Salad
    Refrigerator Oatmeal
    Roasted Tomato Soup
    Salads
    Salmon Cakes
    Salsa Stuffed Mini Meatloaf
    Sausage And Spinach Stuffed Shells
    Sauteed Swiss Chard
    School Lunch
    Sesame Ginger Salmon
    Sides
    Slow Cooker Enchilada Soup
    Slow Cooker Recipes
    Slow Cooker RIce Pudding
    Smoothie Tips
    Soft Granola Bars
    Soups/Stews
    Southwest Quinoa Salad
    Spiced Rhubarb Chutney
    Spicy Honey Bbq Chicken
    Stove-top Popcorn
    Strawberry Conserve
    Strawberry Rhubarb Crisp
    Strawberry Vinaigrette
    Sun-dried Tomato Pesto
    Taco Seasoning
    Tex-Mex Shredded Chicken
    Tomato Polenta Tart
    Vegetarian
    West Coast Prawn And Quinoa Salad

    Archives

    April 2018
    August 2017
    January 2017
    November 2016
    March 2016
    December 2015
    September 2015
    May 2015
    April 2015
    March 2015
    August 2014
    June 2014
    February 2014
    December 2013
    November 2013
    September 2013
    July 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    April 2011

    Follow Me on Pinterest
Powered by Create your own unique website with customizable templates.
Photos used under Creative Commons from avlxyz, racheocity, lyzadanger, eflon, Steve Snodgrass
  • Tiffany McFadden, RD
  • Blog
  • About
  • Services and Rates
  • Book an Appointment
  • Links