Time to Think Green!

Sanna Shavron Lafontaine, RD, RDH

Happy St. Patrick's Day to you! 

While many of the festivities today include a green beverage(s) of some sort and for some of you consuming many unwanted calories (1 pint of beer= 230 calories!). It's important to keep in mind that green can mean health by consuming all of those yummy green veggies!

Plant products are the foods that we should be eating the most of in our diet as they have the greatest potential to prevent a variety of diseases, including cardiovascular disease and coronary heart disease. Plant foods contain high levels of phytochemical compounds, particularly called flavonoids which have high antioxidant activity. Most fruits and veggies contain antioxidants that are key in protecting our bodies from oxidation processes that are quite harmful to our bodies.

The key to eating more veggies in your diet is allowing yourself to be creative! I love a good hearty salad packed with bright colorful veggies. Here's a couple of recipes I'd like to share.

Green Bean and Cuke Salad

Ingredients
3 cups fresh green beans cut in halves
1 english cucumber cut in wedges
1/2 cup cherry tomatoes
1/2 red pepper cut into squares
pepper to taste
Optional: you can also add chopped almonds or cooked tofu

Dressing
1 Tablespoon of EVOO (extra virgin olive oil)
1/4 cup rice vinegar
3 Tablespoons of freshly squeezed lemon

Directions
Just toss, mix and serve!!

Orzo Artichoke Salad

Ingredients

3 cups of uncooked orzo pasta

1 can of Artichoke hearts (cut into thirds)

1 red onion (chopped/diced)

3 cups of fresh spinach

3 tablespoons sundried tomatoes

1 Tablespoon black olives

1/2 cup feta cheese

Directions
Boil water over medium heat and put orzo pasta into pot. Cook until soft. In a separate bowl put orzo pasta in, let cool and add other ingredients. Drizzle with vinegrette. Toss, mix and enjoy!

Balsamic vinegrette
balsamic vinegar, parmesan cheese, garlic, EVOO

Fresh and Fabulous Art

What's up everyone! As I mentioned earlier on the Fresh and Fab Blog, this past year (December 2010) our families decided to make our Christmas gifts for eachother. It was the best experience I've had. Surprisingly, it was more relaxing and enjoyable for myself to create such gifts for my extended family- nieces, nephews, cousins, sisters, and brothers. What was great about these homemade gifts was avoiding the rush, the parking, the line-ups, and the crazy amounts of money that we would have spent when buying a gift last minute during this time of year. You know what I'm talkin' about! Creating gifts allowed me to be more organized, thoughtful and manage my time better than I have in a while. I finally was able to make our own christmas cards and mail all 50 out to our family before Christmas! Now that is worth celebrating over.


So I decided to make 9 tutus, 30 personalized Christmas balls, family frames and tiles, and do some baking.

So if you ever consider making your gifts one year, just to try it out,  I say YES! I highly recommend that you do. It is such a great feeling and your family will appreciate the created gifts by you.

HAAAAAPPY NEW YEAR! Fresh and Fabulous welcomes the New Year in Savory Style!

Rosanna Shavron Lafontaine, RD, RDH


Happy New Year to all and welcome back to the Fresh and Fabulous Blog! New Year's Eve is such a fun and special time to be with the one you love, friends and family! 
What cool parties or ways did you celebrate this year? Please leave your comments below. My husband and I hosted a small festive appetizer party on New Year's Eve. It was awesome. We partied like it was 1999.

There were a lot of appetizers on the Menu. All of which are super easy to make, at least 5 min-10 min. 
1. Bacon wrapped lobster
2. Prociutto, tzatziki sauce and cilantro on a crostinni
3. Breaded shrimp balls
4. Crab stuffed mushrooms
5. Bruschetta
6. Spinach and Artichoke Dip with Tortilla chips

See Recipes here.

We served a variety of drinks including a Berry Quench and Lemon Lime Punch. The one I'd like to feature in this post is a delicious and traditional drink from the islands of Tonga. The drink is called Otai (O-tie). There are a variety of ways of making this drink too.  Here's how I made it:

Ingredients
1 ripe seedless watermelon
1 can crushed pineapple (alternatively you can use fresh, ripe, mangoes )
1-2 cups of 1% milk ( a healthier choice is to choose skim milk. Other recipes use evaporated milk)
1-2 cups water
Crushed ice

(alternatively, you can also add 2 Tbsp - 1/2 cup sugar, depending on how sweet you prefer)

Directions
In a large bowl, grate watermelon with a fork. Add all other ingredients and mix. Make sure not to put ingredients into a blender. This drink is all about its texture. Add crushed ice and serve and enjoy!!

All the best to each and every one this New Year! Thank you for visiting The Fresh and Fabulous Blog.

Tis the Season!

Rosanna Shavron Lafontaine, RD,RDH
I got into the Christmas spirit and like many of you, have been baking cookies and pastries for this festive holiday season. Besides the cooking and baking, I've been quite busy making all of our Christmas gifts this year, which I will post pictures up after Christmas so not to ruin any surprises for those curious family members of mine. Hence, for the looong delay in writing on the Fresh and Fabulous Blog! One of the treats I made are these sour cream cookies. Which, I might add were gone in a day in my home. Yum! Oh and by the way, "everything is in moderation," Right? Of course it is! Even as a nutritionist, I  have a weakness for icing, especially the cream cheese icings! Enjoy these Fabulous cookies!


Festive Holiday Cookies

Cookie Recipe
Ingredients:


2 sticks butter (room temperature)
1 cup Sugar
2 Eggs
1 cup Sour Cream
1-2 Tsp vanilla or almond extract
1 tsp Baking Soda
1 tsp Baking Powder
1/2 salt
6 cups sifted Cake Flour


Directions:

1.  Cream together your butter and sugar until smooth (2-3 minutes).  Add in one egg at a time, mixing well after each addition.  Stir in the sour cream and vanilla and beat until smooth and well-combined.  
2.  Whisk together your dry ingredients in a separate bowl.  Gradually add flour mixture to butter mixture to form a dough that is stiff enough to roll out. Refrigerate your dough for 30 minutes before rolling out. 
3.  Preheat your oven to 375 degrees Fahrenheit.  Roll out your dough to 1/4 inch thickness on a well-floured surface.  Cut into shapes of all sizes and varieties!  Place on an parchment lined cookie sheet and bake in preheated oven for 8-10 minutes.  



Cream cheese Icing:
1/2 cup butter (room temperature)
8 oz package of cream cheese (room temperature)
2-3 cups powdered sugar (the amount of sugar depends on how sweet you like your frosting so feel free to add more or less)
1 tsp vanilla

1.  Cream together the butter and cream cheese for about 3 minutes.
2.  Add the vanilla and stir to combine.
3. Gradually add the powdered sugar, continually tasting to achieve the desired level of sweetness.  Spread over cooled cookies.

I heart (love) a good soup on a cold day!

Rosanna Shavron Lafontaine, RD, RDH


Hello my fellow foodies and friends,

Well if it's a surprise to you, I live in Saskatchewan, Canada. Where -25 degrees celcius doesn't phase us (and life goes on), but maybe a -50 degrees celcius temperature would. It amazes me everytime I hear in the U.S. news: "snowfall on a -10 degree C day (actually that would be in Farenheit) in an American city",  can qualify their schools to be cancelled and stores to close! The only way that would ever happen here in Canada was if it was -60 degrees celcius, 20 feet of snow, and the stores or schools were on strike.

Which brings me to today's post.......food! More specifically 'food on a cold day'. What comes to mind? Of course, a hot soup! What I was craving today was a hot, chicken vegetable soup that is easy to make. The key words here are: easy to make. You never want to come home from a long day, slave yourself in the kitchen only to make dinner! Me neither. My motto in the kitchen is, "Work with what ya got!" I like to use what I currently have in the kitchen. Last night, I roasted a chicken for dinner and decided to use the leftovers from that into the soup. Today the soup turned out delicious and I had to share.

Hearty Chicken and Vegetable Soup


Ingredients

2-3 tablespoons oregano

2 tablespoons oil

1 whole head of garlic

1 onion

1 leek

1-2 cup of diced carrots

3 russet potatoes (cut into cubes)

1 whole or half roasted chicken or Left over chicken with bone (strip chunky pieces of chicken off bone and throw bone into soup for added flavor)

1 zucchini (chopped into halves)

3 bay leaves

4 packets of chicken broth (may need more depending on how much water you use)

8 cups water
salt and pepper to taste

Directions

Heat the pot on medium heat. Add oil, throw in garlic and onions until golden brown. Next, throw in chopped leek, carrots, and potatoes. Until carrots and potatoes have slightly softened in texture, add water, and chicken broth. Next throw in chicken and bone.  Next throw in zucchini or any other veggie you have in the fridge. Add bay leaves, oregano, salt and pepper. Bring to a boil. Once you can stick a fork through the potatoes and carrots, it is ready to serve. Enjoy!

TGIF Breakfast

Good morning to you all! Thank goodness it's Friday (TGIF) ! Well I decided to make a lil sumthin' sumthin' for my hubby before he went off with his day. I'd like to call it "Oeufs Faux Benedict". Otherwise known as a Fake Eggs Benedict. What is fake about it is the hollandaise sauce. I made it up. It's some kind of roux sauce to go over the poached egg. It sure tastes yummy and is actually healthier!

What inspired me when creating this dish was not only my current craving (being 7 months pregnant), but a tiny cafe we discovered this summer. My husband and I would often go to this tiny cafe in Tonga, called Friends' Cafe. We were addicted to this place. It was an escape for us because it probably was one of the two restaurants in Tonga that reminded us of home in Canada. It's funny, yet amazing, how food can do that, bring us to a specific place or time in our lives. The familiar foods we ate here brought us home even though we were many miles away from it.

Oeufs Faux Benedict

Recipe
Roux sauce ingredients:
3 Tablespoons of butter
3 Tablespoons of flour
1 teaspoon of vinegar
salt and pepper to taste
Optional: 3 Tablespoons of grated cheddar cheese, cayenne pepper

Directions:
In a small pot on medium heat, melt the butter. Once melted, add the flour. Stir consistently, add vinegar, salt, pepper and optional ingredients.

What are some healthy snacks for toddlers?

-Rosanna Shavron Lafontaine, RD, RDH

Snacks for toddlers are very important especially if they are not getting all of their nutrition and energy needs at every meal, especially for those that can be ‘picky eaters’. The snacks throughout the day (usually a mid-morning, mid-afternoon snack, and/or evening snack ) can provide half or 1/3 of their daily energy requirements. Here are some tips for snack time:

1. The key here is to concentrate on routine and well-timed snacks. With a routine of eating healthy snacks, children learn at a younger age to choose the healthier snacks over the convenient high sugary, high fat, ‘junk’ foods. 
2. Snacks can help your child avoid over-eating & under-eating to achieve a good balance by getting the nutrients they need.
3. Parents, you are in control of your child’s eating habits now, not them.  They can choose what they want, but it’s your responsibility to provide them with the best healthy choices that are packed with protein, minerals and nutrients.
4. What I’ve noticed from my toddler is that he likes to hold his food and feed himself. At 15 months, he is ‘Mr. Independent’ and if Mommy even attempts to feed him, he does not like it and makes sure to let me know! Make the snacks or food at meal time, kid- finger-food-friendly, whether it’s eating meatballs off a stick or the carrot pieces are cut length-wise for easy holding and snacking. 

Here are some quick snack ideas that are great at home or so easy to throw in a zip lock bag and into your purse if you leave the house.

1. Veggies: Cukes (smaller type of cucumbers) or carrots cut lengthwise. You could even boil the carrots to soften the texture and avoid any choking hazards.
2. Bite size fresh fruit (apple slices, grapes-cut-in half, peaches, whatever is in season!)
3. Dried fruit cut into bite sized pieces
4. Cheese, bite size or cheese strings, cottage cheese with pieces of fruit in it
5. Unsalted crackers
6. Fruit cup (variety of fruit)
7. Celery sticks with peanut butter or cheese and raisins, aka ‘ants on a log’
8. Yogurt drink
9. Fruit smoothie (combine all fruits of your choice, yogurt or whole milk into a blender and serve)

Did you know? November is Diabetes Awareness Month!

The holidays are approaching. If you are planning to travel over the holidays, it is important to plan ahead. Travelling with diabetes is manageable, when you are prepared! Here are a few tips to help you:

1. At least a month before you travel, consult with your physician. Changes to your medications may be needed. Depending on your length of stay, it's always good to be prepared with medications and meal plans.


2. Meal plan before, during and after you plan to arrive at your destination.


3. Dress comfortably.


4. Drink plenty of water and avoid coffee, tea or alcoholic beverages while travelling. Not only may it affect your blood sugar levels but it can also cause dehydration.


5. It is recommended to check your blood sugar levels more frequently than usual. You may need to pack extra testing supplies and treatment for hypoglycemia (low-blood sugar), and healthy food snacks for the trip.


FLAX PROTECTS AGAINST DIABETES

Diabetes is a disease in which the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. The cause of diabetes continues to be a mystery, although both genetics and environmental factors such as obesity and lack of exercise appear to play roles.

Diet and lifestyle are very important factors we are in control of to prevent or control diabetes. The diabetic diet is an excellent and healthy diet which emphasizes fruits and vegetables. Best choices are non starchy choices such as spinach, carrots or green beans. Choose extra-lean meat, fish 2-3x/week, and non-fat dairy products. Drink plenty of water (at least 1 litre/day) instead of regular soda, fruit punch or other sugar sweetened drinks.

Smaller meals are often spaced throughout the day. Your Registered Dietitian can always help you plan healthier food choices for your everyday meals. Of the whole grains, flax is an excellent food addition to your everyday snacks!

Clinical research shows Type 2 diabetes to be the most common form of diabetes that accounts for 90% of the cases diagnosed in North America. Dietary fibre, lignans and omega-3 fats, all found in flax help to dramatically reduce diabetic complications by regulating and lowering blood glucose levels. The Flax Council of Canada recommends approximately 2 tablespoons of ground flax a day for optimal nutrition.

To make an immune-boosting power juice, blend 85g (3 oz.) each of strawberries, raspberries, and blackberries with 1/2 litre of soya milk and 2 tablespoons of freshly ground flaxseed. Use a coffee grinder to grind flax for best results. Enjoy!

















Ask the Nutritionist


1. Is there any difference in nutrition between the brown or gold/yellow flax varieties? Lynn, Ontario


Great Question! Actually there is no difference in nutritional value between the brown or golden flax varieties. The only difference is their colour. 


2. I just recently started buying  flax and to my surprise, love it! I just read in a magazine that flaxseed must be ground in order to release the essential nutrients. Do I need to grind the flax to get its benefits? Gary, British Columbia


Regular or raw flax must be milled or ground in order to get the nutrition and health benefits flax provides. Even with careful chewing, it can be difficult to break open the seed. I recommend a coffee grinder or even purchasing a pepper mill exclusively for grinding flax. So, yes, you must grind flax in order to get the most nutritional benefit that it provides. Thanks for the question, Gary!

Restaurant Review: Carver’s Restaurant

Sanna Shavron Lafontaine, RD, RDH

I finally booked the reservation for 2 to eat at Carver’s restaurant. This is something I wish I did with my husband a looong time ago because not only was I impressed with the food, but the customer service went beyond my expectations. Now that is what I call fine dining! All the little details that most people do not pay attention to. I do and did. Right from the beginning with having my napkin placed on my lap to always being served first (as a lady should!) when it came to taking my order, bringing me my food first, always being attentive to the amount of water in my glass, to consistently checking on how the food was to our liking. Now the only thing that was missing was a server that addressed us as, “Monsieur and Madame Lafontaine” in a french accent. 

We started the evening off with an appetizer, called the “Puttanesca”, a calamari dish cooked delicately in a tomato and olive sauce. What I loved was the flavour and consistency of the squid alone, without the usual breaded deep fried crust (not to mention, the unwanted calories). The squid was cooked perfectly as sometimes calamari can have that rubbery texture if cooked too long. 

Next, we moved on to the Caesar salad that was prepared for us table side. Ladies and gentlemen, this was one of the best caesar salads I’ve had in a long time, and I’m a salad junkie! It encompassed just the right amount of garlic to have enough punch, but not too much that I could feel my blood thinning. It was all-around a great salad and is highly recommended by yours truly if you ever get a chance to eat here.  

Finally, our main courses arrived. I opted for the “Steak Diana” while my husband patiently awaited his steak and crab dinner.  My meal was prepared table side. Table side preparations are great because you have the leisure of watching how your food is being made or you could carry on with your conversation as you smell the aroma in the air. A ‘win-win’ situation, if you ask me. The dish consisted of tender filet mignon medallions with a pepper and mushroom sauce. The meat was prepared just to my liking- medium well, with a tenderness that almost made the meat melt in my mouth! The meat was accompanied with whipped mashed potatoes and an array of bright, lightly cooked veggies, cooked ideally to still have that crunch when you bite into them. The veggies on the plate were asparagus, snow peas, round cubes of squash and carrots. YUM! I loved, loved, loved this dish and so glad I chose it. 

This is an excellent restaurant for you and your significant other to dine at, if you want a romantic evening out and you have booked a babysitter (if you have children). Be prepared to spend over $100 or to splurge. Restaurants like this, with great service and food, remind me why we leave tips! Make sure you make reservations for a time and day you would like to go. Attire ranges from semi-casual to formal. Enjoy the service and experience the delicious food as I did!

Carvers Restaurant         

612 Spadina Crescent East

Saskatoon, SK

Tel: (306) 652-8292


Food: 5 Stars

  

Service: 5 stars

Quote of the Day: “There is no sincerer love than the love of food”. -unknown

Question of the Day: Do you ever find yourself gazing over at your partner’s dish cause you regretted the menu choice you made? 

When should I bring my child in for their first dental check-up?

The Fresh and Fabulous Blog wants to welcome pediatric dentist, Dr. Ros, DMD, to our team to answer any of your dental and health related questions. 

The first dental check up may come earlier than you think! As soon as your child has his/her first tooth is when you should bring your little one in to see the pediatric dentist. The American Academy of Pediatric Dentistry recommends no later than their first birthday for their first dental visit. 

Waiting until your child can sit still or until all their baby teeth are in is not encouraged. You may wonder why? One of the main reasons is that by seeing your child earlier, it helps the pediatric dentist to evaluate your child’s risk of developing cavities or what is called the Caries Risk Assessment. At this first appointment, you can expect guidance on how to care for your child’s teeth and how to lower his /her risk of cavities. Did you know there is bacteria that can cause cavities to develop and can be transferred to baby?. It’s true! This bacteria can be found in saliva, so it’s not a good idea to share your food or utensils with your baby. Get your child to the pediatric dentist to start a positive lifelong relationship rather than waiting until there is a toothache! Let's keep our children smiling and toothache-free!