Healthier You

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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 <strong>Healthier</strong> <strong>You</strong> spring 2016
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