Nicole B., Dietitian at Your Independent Grocer

11/04/2023

Hello everyone, I've been busy merging my page with the rest of the West dietitian team!

I invite you to check out and follow our NEW & IMPROVED page, featuring MORE (and MORE AWESOME) content from members of our regional dietitian team. We cover all of Western Canada from BC to Manitoba!

Link to the new page 👉 https://www.facebook.com/loblaw.rds.westerncanada

I look forward to seeing you there! 🙌

05/04/2023

Did you know you can use kitchen scraps to dye eggs? My dietitian team member, Caitlin, cleaned out her fridge and pantry to make these fun naturally-dyed Easter eggs. Swipe through to see what she used and her results! 🐣

This is great activity you can try over the long weekend from ingredients you likely already have in your kitchen. All you need is:
🧅Kitchen scraps (onion skins, purple cabbage, beets, turmeric, etc.)
💦Water
🥄Vinegar
🥚Hard boiled eggs

Directions (makes 1 cup of dye, enough to submerge 1-2 eggs):
1️⃣ Bring 1.5 cups of water and 1 cup of chopped kitchen scraps (or 1 tbsp turmeric) to a boil.
2️⃣ Simmer with the lid on for 20-30 minutes and then strain your dye into a small heat-proof container to let cool
3️⃣ Once your dye has cooled, add 1 tbsp of vinegar
4️⃣ Submerge your eggs in the dye for a few hours or overnight

Repeat with various food scraps or other colorful pantry items:
❤️Red: red onion skins
🧡Orange: yellow onion skins (this is our favorite!)
💛Yellow: turmeric
💙Blue: purple cabbage (use the rough outer leaves that you’d probably toss anyways)
💜Indigo: blueberries (you have to use whole fruit to make this one so using frozen may be more economical)
💟Pink: shredded beets
🤎Despite green being a very common vegetable colour, it’s very hard to make a green dye! The cilantro & spinach dye ended up more brown than green. But it was fun to experiment to see the results!
🖤The biggest surprise was dried hibiscus flowers! They made a deep, ruby-red broth, but ended up dyeing the eggs black!

Have you dyed eggs like this before? Comment below which colour you like the most!

28/03/2023

👩‍🍳Are you looking for something fun to do with your kids during the April Spring break?

Join Dietitians Caitlin Kaczowka and Nicole Bogner in this fun, virtual cook-along class where you and your child will learn to cook a healthy and delicious lunch in one session and bake and blend tasty snacks in the second session.

Kids aged 8-15 years old and their families are invited to join on two different dates:
🥦April 12th 11am-12:30pm
🍎April 13th 1-2:30pm (MST/SK time)

The cost is $50 per class, or join both sessions for $90. Price is for each household who attends.

We look forward to cooking with you!

👉For more details and to register go to: https://dietitianwebinars.ca/

Have questions? Contact your Dietitians:

Caitlin Kaczowka
403.680.3186
caitlin.kaczowka@shoppersdrugmart.ca

Nicole Bogner
306-914-6192
nicole.bogner@loblaw.ca

25/03/2023

March is nutrition month! 🥳An easy way to celebrate nutrition month is by trying a new healthy recipe. Check out this recipe for Lemon Almond Sauteed Greens. This recipe provides vitamin C and fibre and will only take a few minutes.

Ingredients:
🥬 Olive oil, Salt, and Pepper
🥬Lemon Zest and Lemon Juice
🥬Minced Garlic
🥬Toasted Almonds
🥬Swiss Chard (or Kale) and Cabbage

Recipe details can be found at 👉 https://www.cookspiration.com/recipe.aspx?perma=SwP8MzaaZ5K&d=56&i=2&s=4

22/03/2023

4 ways with frozen bananas (that aren’t smoothies) 🍌🤩

💛 PB&J “ice cream” sandwiches: Frozen banana turns thick and creamy when blended, and makes a very convincing filling for plant based, fruity ice cream sandwiches.
💛 4-ingredient chocolate chip morning cookies: The only thing better than a cookie is a cookie in the morning. These slightly soft, chewy, almost muffin-y cookies are a great little start to the day, and a perfect on-the-go snack.
💛 Easy blender pancakes: Not only does this batter come together in seconds in your blender, you can make the pancakes ahead and freeze them for busy mornings. Just reheat in the toaster and serve.
💛 5-minute banana bread mug cake: Banana bread in 5 minutes? With chocolate? In a single-serve cup? You’ll never want to NOT have frozen bananas on hand after trying this.

Click here for full recipe descriptions 👉 https://insidersproject.ca/en/read/article/4-ways-with-frozen-bananas-that-arent-smoothies

20/03/2023

🌸Let’s welcome the first official day of Spring today!🌸

It does not feel like Spring weather yet with these cold mornings. Do you need a quick balanced breakfast when gearing up for a cold Spring day?

🥣Using packaged oats can help speed up the process and options like PC Supergrains Oatmeal packs contain a variety of grains such as rolled oats, barley flakes, rye flakes and seeds like flax and chia, without any added sugar.

👉Top your oatmeal with fruit like fresh or frozen blueberries and with a protein-rich food such as pumpkin seeds and Greek yogurt. I like to add a little splash of maple syrup for a bit more sweetness as well!

16/03/2023

St. Patrick's Day is tomorrow!

Are you looking for a simple and fun idea for a St. Patrick day themed recipe? Try these shamrock-shaped tea sandwiches!🍀 They only take a few ingredients! 🛒

🍀Whole wheat bread
🍀Cream cheese
🍀Cucumber slices
🍀Green pepper slices

1. Cut 1 slice of whole wheat bread into the shape of shamrock leaves
2. Spread cream cheese over this
3. Place sliced cucumber (3 slices) on each leaf of your shamrock bread
4. Use a slice of green pepper as the stem.
5. Add garnish of your choice: pepper, salt, or cilantro leaves
6. Enjoy!

Recipe adapted from 👉 https://www.willcookforsmiles.com/shamrock-cucumber-tea-sandwiches

15/03/2023

✨Happy Dietitians Day and Happy Nutrition Month!✨ Today we celebrate dietitians as regulated health care professionals, committed to using their expertise and skills to unlock the potential of food for all Canadians.

Celebrate Nutrition Month and Dietitians Day by trying dietitian-curated recipes – like this Zesty Bean Dip with Chips – a nutritious snack or tasty appetizer. No black beans on hand? Easily swap with cannellini beans, chickpeas or kidney beans.

👉 https://www.cookspiration.com/recipe.aspx?perma=Dr88LzjG9nc&d=56&i=6&s=4

13/03/2023

Looking for nuts with fun new flavors? Try these tamari flavored almonds from PC!

Enjoy a handful as a crunchy and satisfying snack or bake them in brownies. I’ve got an egg-less and butter-less recipe for you, ready in 45 minutes: https://www.presidentschoice.ca/recipe/tamari-almond-swirl-brownies

11/03/2023

Staying on your food budget is becoming more and more challenging 😞 Making your own baked goods is just one way to help you stay on budget and eat healthier. Try these healthy and delicious Blueberry Oat Muffins: https://www.cookspiration.com/recipe.aspx?perma=sSxgMaOPdRW&g=6



https://unsplash.com/photos/mAsj_ng82Js

09/03/2023

✨Happy Nutrition Month!✨

Did you know? Whole grains have more fibre and protein! It’s important to get enough protein at every meal. Plant-based sources of protein like beans, lentils, nuts, seeds and whole grains can help you meet your needs.

Dietitian tip: pair plant-based proteins with foods high in vitamin C to get more iron, like in this Bean-Stuffed Cabbage Roll dish. The vitamin C from the tomatoes helps increase the availability of iron in the black-eyed peas.

👉 https://www.cookspiration.com/recipe.aspx?perma=HgdgGDNHdmM&d=56&i=6&s=4

28/02/2023

Are you team pancakes or waffles? 🥞

If you said pancakes, try making them even more delicious with this recipe for Lemon Ricotta Pancakes! Ricotta is a great source of protein and calcium making these pancakes a great way to start your day. ☀️

Let me know what you think of this recipe in the comments below! 😃

Check out the recipe here: https://www.presidentschoice.ca/recipe/lemon-ricotta-pancakes

These pancakes are perfectly flavoured with lemon, vanilla and blueberries. Use a griddle if you have one, to cook all twelve pancakes at once.

21/02/2023

I hope everyone had a great FAMILY DAY!

Looking for more fun activities to do with family?

Why not bake together!

Here’s a simple recipe you can do with the whole family 😊

🍎Apple Cinnamon Energy Bites

INGREDIENTS
2 cups rolled or quick oats
¼ cup flaxseed, ground
1 tsp cinnamon
½ cup nut or seed butter of choice or WOW butter
2 tbsp honey or maple syrup
1 tsp vanilla extract
Pinch salt
1 cup grated apple (about 1 lg apple)
Optional – hempseed

DIRECTIONS
🔶Add all ingredients to a large bowl and stir, then use hands to combine.
🔶Roll into approximately 1 tbsp balls with your hands. Slightly wetting hands will help keep the dough from sticking.
🔶Sprinkle on hempseed as a final touch!

✅Dietitian Tip - Make a full batch of these and keep in the freezer. Bring 1 or 2 for a quick snack for an after school or work snack when on the run or perfect for a packed lunch.

17/02/2023

Looking for a quick and easy weeknight dinner idea? Try this One-Pan Chicken Stir-Fry: https://insidersproject.ca/en/cook/recipe/easy-one-pan-chicken-stir-fry 👩‍🍳

The entire dinner made on ONE PAN, which makes clean up super easy. And has about 4 cups of hearty vegetables to help you meet your fibre needs for the day! 🥕🧅🥬

14/02/2023

Happy Valentine's Day! 💘

Whether you're celebrating solo or with someone special, take a moment to enjoy this healthy and delicious recipe for chocolate cherry chia pudding!

💕1 cup dark sweet cherries
💕1/4 cup organic black chia seeds
💕1 tbsp unsweetened cocoa powder
💕1 cup unsweetened almond milk
💕1/4 tsp vanilla extract
💕5 tsp honey

Check out the full recipe here: https://www.presidentschoice.ca/recipe/chocolate-cherry-chia-pudding

09/02/2023

Heart Health – Butter vs Oil? 🧈🥑
Which fats are better for my heart?

There are many different types of fats, but which ones are best for heart health ❓❓

Fats 101 - Saturated vs Unsaturated fats 🟠 🟢

🟠 Saturated fats are naturally found in foods from animals such as poultry with skin, high fat cheese, meats with more marbling, yogurt, butter and tropical oils.
The issue with saturated fats is they have been linked to a higher risk of heart disease, as too much saturated fat raises LDL cholesterol.

🟢 Monounsaturated fats are healthy fats naturally found in olive and canola oils, and foods such as avocados and nuts such as pecans and almonds.

🟢 Polyunsaturated fats, include omega 3 and omega 6 fats. Omega 3 fats are found in fatty fish such as salmon and mackerel, whereas omega 6 fats are found in oils such as safflower and sunflower oils as well as nuts and seeds such as almonds, sunflower seeds and Brazil nuts.

🟢 For heart health, aim to include the polyunsaturated and monounsaturated fats most often.

Butter vs oil?
Because butter contains saturated fat, the heart healthy option would be to use oils such as olive oil when cooking most often.

You love butter? And cheese… and meat with the most marbling…?

Yes, it’s a tough switch if it what you’ve always eaten and enjoy, however here are a few tips to help you keep your foods tasting delicious, while also supporting your heart health 😊

✅ Marinade leaner cuts of meats or pound them to tenderize the cut
✅ Flavor dishes with herbs, lemon, wine and spices
✅ Drizzle garlic oil onto breads and pasta before serving instead of adding butter
✅ Use smaller portions of stronger flavored cheese such as parmesan instead of mild flavored cheese
✅ Replace the cream with milk in soups. if switching to low fat or fat free milk sounds too daunting, even moving from cream to homogenized milk is a great first step!