Finished!

Done!

I've emailed the last two projects (power points) so now I have completed the course.
I learned a lot about Human Nutrition for this course and how it can effect your life, right now and in the future.

Hope every one has a good summer!

Recipes!!!!

Dinner By Me!

Honey Dijon Chicken (original)

chicken pieces

1/2 cup honey

1/4 cup butter

1/4 cup dijon mustard

2 - 4 tsp curry powder

pinch cayenne pepper

Modified

2 tbsp flour

salt + pepper to taste

4 boneless, skinless chicken breasts

2 tbsp liquid honey

2 tbsp dijon mustard

1 tbsp olive oil

I made the modified recipe more of a glaze then a sauce by browning the chicken first. By doing this I was able to omit the butter (and therefor saturated fat) and instead used a bit of olive oil to brown the chicken. Olive oil is incredibly healthy for you, rich in heart healthy fat instead of saturated fat. By brushing the glaze on before baking, I could reduce the amount of honey (sugar) that was used while still getting the honey dijon taste.

Healthy Sides

The sides components of a meal can be a great way of getting extra servings of veggies or grains but they can quickly turn unhealthy by slathering the dish with butter or mayo.

Instead of Mashed Potatoes or Fries that contain unhealthy saturared fat..

Roastie Potatoes!

4 -5 Medium Potatoes

~ Tbsp Olive Oil

Sprinkle of Montreal Steak Spice

Roast for about an hour until crispy.

The olive oil on these provides healthy fat.

Pasta Salad: This is a healthy alternative to mayo based pasta salads

1 box tri coloured pasta

1 red pepper, chopped

1 oz cubed mozzarella cheese

Roasted Red Pepper Salad dressing to taste ( 1/3 - 1/2 cup??)

Prepared pasta first and then rinse with cold water. Add remaining ingredients and mix well! Serve cold.

The mozzarella cheese adds much needed calcium, while the salad dressing contains healthy fats.

Veggie - Bean Burgers

Nothing says summer like burgers, but store bought ones are often high in unhealthy saturated fat. This is a healthy, easy, vegetarian (and vegan!) alternative.

1 onion diced

1 glove garlic, minced

1/2 tsp cumin

3/4 cup diced mushrooms

1 tsp parsley

15 ounce can pinto beans, drained, rinsed ( I used a can that contain a mix of beans instead)

3 green onions, diced

salt + pepper to taste

saute garlic and onion, until onion is soft. Add green onion, cumin and mushrooms and saute until mushrooms are cooked.

Mash beans with fork until well beaten. Add to mushroom mix and add parsley, salt and pepper. Mix well and shape into patties. Heat through in frying pan.

Beans are a great source of fiber and iron. Perfect for the vegetarian or vegan. This recipe also provides a sneaky source of vegetables.

Honey Oatmeal Cookies

Original

3/4 cup butter

1/2 cup sugar

1/2 cup liquid honey

1 egg

1 tsp vanilla

2 cups oats

1 1/4 cup flour

1 tsp baking soda

1/2 tsp salt

Modified

1/4 cup butter

1/2 cup brown sugar

1 egg

1/3 cup honey

1 tsp vanilla

1 cup flour

2 cups oats

1 tsp baking soda

1/2 tsp salt

1/4 cup raisins

I was nervous to reduce the butter this much because I didn't think it would work. But my family didn't really notice too much of a difference.

I also reduced the honey a bit and added raisins for more nutritional value. Raisins are a good source of fiber, iron and anti oxidants. They also contain boron which the body needs in small amounts to help in bone health. The anti oxidants found in raisins also help with eye and dental health.

Sooo I haven't blogged for a little bit because its been kind of crazy but I am still on track and making good progress with my nutrition course. I am almost ready to start my last unit and have got a couple recipes coming up pretty soon. I am hoping to finish this course within the first week or two of june. I've spent the last little bit looking at the effects of healthy and unhealthy eating, long term and short term, we well as looking at different fad diets that have been circulating around for the last couple years. Um some of them are kinda crazy and kinda gross!

This week I looked at vegan and vegetarian diets including the benefits and stuff that they need to watch in order to be healthy. Because they are missing out on a lot of nutrients from meat and dairy they need to be very aware they are getting all their nutrients. I also worked on my unit 3 project and am hoping to be able to hand it in early next week.

I would like to do another recipe modification this week and am thinking of doing a vegetarian or vegan recipe.

Raisin Scones

This weekend I did a recipe modification for raisin scones.
Original Recipe:
2 cups all purpose flour
1/4 cup sugar
4 tsp baking powder
1/2 tsp salt
1/2 cup unsalted butter
1/4 cup raisins
1 egg
3/4 cup milk

I changed it by making half the flour whole wheat, cutting the butter in half and substiting in vanilla yogurt. By doing this I increased the fiber ( whole wheat flour), decreasing the calories and saturated fat (less butter) and increasing the calcium content (yogurt). They came out pretty good but were deffintally better fresh from the oven then they were cold.

My Recipe
1 cup all purpose flour
1 cup whole wheat flour
1/4 cup sugar
4 tsps baking powder
1/4 cup unsalted butter
~ 3 tbsp vanilla yogurt
1/4 cup raisins
1 egg
3/4 cup milk

This week I continued to look at different types of superfoods and picking the ones that I am going to include in the Unit 3 project. I also looked at the different things that make these foods super foods (antioxidents, fiber, etc.) and the benefits of these. I also looked into vegan/ vegetarian diets and the concerns with these types of diets ( enough protein/ iron)

This weekend I am hoping to do another recipe modification.

Loving this sun! (vitamin D!!!!)

Superfoods

At the beginning of this week I finished off my unit 2 project. It strays a little bit from the rubric that I made because of the information relevance but it is still based on the Canadian Food Guide, which is what the PLOs wanted when I made up the course. I also used MyPyramid (basically the american food guide) to help me with it.

I've now started Unit 3 which looks at some different components of nutrition (antioxidents, etc) as well as different ways of eating (vegetarian/ vegan diets). It also looks at what are called "superfoods", and there are a lot of different opinions on which foods are true superfoods. It seems that almost every food was considered a super food at one point! I think I will end up just looking at the ones that come up the most and be very aware of what websites and resources I am using to get the info.