Healthier You

Quick and nutritious
recipes to make
healthy eating a breeze
These recipes are from the Low-Glycemic Meals in Minutes cookbook,
co-authored by Interior Health Registered Dietitian Laura Kalina and
Cheryl Christian. Learn more at www.lowgimeals.com.
For more information about healthy eating, visit www.healthyfamiliesbc.ca
or call HealthLink BC at 8-1-1 (toll-free). Registered dietitians are available
Monday to Friday from 9 a.m. to 5 p.m. to answer your nutrition questions.
Homemade Sweet
Potato Fries
This recipe makes six servings.
• 3 medium sweet potatoes
or yams
• 2 tbsp (30 mL) olive oil
• 1 tbsp (15 mL) paprika
• Seasonings of choice (for
example, oregano and basil)
• Salt and pepper to taste
Directions
1) Preheat the oven to 400 F.
2) Wash and peel sweet potato (or
leave skin on if desired).
3) Cut each sweet potato into oneinch
strips or wedges, and put
into a large bowl.
4) Add the olive oil, paprika and
spices to the bowl and toss
sweet potato to coat.
5) Place sweet potato strips on a
foil covered baking sheet.
6) Bake for 15 minutes on one side
and turn them over. Bake 15
minutes on the other side. If you
want to crisp further, put under
broiler for two to three minutes.
Calories 112; carbs 16g; protein 1g;
fat 5g; fibre 2g
Amazing Quiche
Makes four to six servings.
• 4 large eggs
• 1 ½ cups 1% milk
• ¼ cup whole wheat flour
• 3 tbsp cornmeal
• 3 green onions, chopped
• ½ red bell pepper, finely chopped
• 1 cup low-fat cheddar cheese, grated
• ½ tsp salt
• ½ tsp pepper
Directions
1. Preheat oven to 400 F. Spray a 9-inch
pie plate with vegetable oil.
2. In a blender or food processor, combine
eggs, milk, flour, and cornmeal. Blend
for 30 seconds, until well blended.
3. In the prepared pie plate, gently toss green onions, red pepper, grated
cheese, salt and pepper. Pour the milk and egg mixture over the cheese
mixture.
4. Bake 30 minutes, or until a knife inserted in the centre comes out clean.
Calories 168; carbs 14g; protein 14g; fat 6g; fibre 2g
Nutrition tip: Adequate intake of both calcium and vitamin D can
reduce the risk of developing osteoporosis. Both children and adults need
1,000 to 1,500 mg of calcium daily, depending on age. In terms of food, that
means consuming at least three servings of milk products every day. One
serving includes one cup of milk or enriched soy milk, ¾ cup of yogurt, or
1 ½ oz of cheese. Most people can’t get enough calcium and vitamin D in
their diets, so we recommend a pharmaceutical grade calcium supplement
containing magnesium and vitamin D. From the Low-Glycemic Meals in
Minutes cookbook.
8 Healthier You spring 2016