July 1st weekend is here and if you are planning to have fun with family and friends while enjoying healthy menu items, this is a quick read for some ideas! We have included healthy recipes from our NutriProCan Registered Dietitians that include nutrient highlights. We’ve got you covered from breakfast till dinner. Happy Canada Day to our followers!
Canada Day Menu
Breakfast: Oatmeal a’la Nesrine with a sweet Canadian maple syrup surprise
Lunch: Grilled Salmon, Sweet Corn and Avocado Salad
Snack: Healthy Hemp Seed Cookies
Dinner: Sydney’s magical mustard chicken with Red & White Quinoa Salad and local greens salad (recipe not included – pick your favourites!)
Dessert: Healthy Strawberry Rhubarb Crumble
Oatmeal a’la Nesrine with a sweet Canadian maple syrup surprise
Kick your day off with a breakfast that is easy, satisfying and oh so good for your cholesterol and fibre needs! We love this because this meal is an excellent source of protein, fiber, and vitamins A and C, calcium and iron! Canadian maple syrup is a great bang-for-your-buck calorie wise as just a little adds a ton of flavour!
- 1/3 cup large flake oats (look for Canadian grown!)
- 2/3 cup unsweetened plain or vanilla almond milk
- 1 tsp Canadian maple syrup
- 1tbsp unsweetened cocoa powder
- 1 tbsp natural peanut butter, or other nut butter of choice
- 1/3 banana (preferably more ripened)
- ½ cup fresh or thawed frozen wild Canadian blueberries or fruit of your choice
- 1 tsp raisins (optional)
- 1 tbsp bran buds (optional, for extra fibre)
- Combine oats and almond milk in a bowl and place in microwave for 2:45 minutes
- Remove from microwave and add maple syrup, cocoa powder, peanut butter, banana and fruit of choice. Mix all the ingredients until well incorporated and consistency is smooth (add more almond milk if needed).
- Top with bran-buds, raisins and mixed berries.
Makes one serving. Per serving: 393 cals, 11g protein, 11g fibre, 12g fat, 60g carbohydrates (non-fiber), 0mg cholesterol, 245 mg sodium, 250 mg potassium. vitamin A: 13% (of daily value), vitamin C: 89% (of daily value), calcium: 28% (of daily value), iron: 27% (of daily value)
NutriProCan Exchanges: 0.5 Protein, 1.5 Fat, 1 Starch, 1 Fruit, 1 Dairy
Note: Wondering what the Exchanges are? It’s our NutriProCan system we use with clients. Contact us for more information: https://nutriprocan.ca/contact
Recipe by: Nesrine Cheikh, RD
Get ready for the fireworks over Sydney’s Magical Mustard Chicken
You don’t need to miss the party if you make this quick meal packed with protein that takes only an hour to make. AND, if you make some extra or don’t eat it all, you can create a flavour-packed salad for lunch the next day by using the leftover chicken combined with your favourite greens and veggies.
- 6 chicken breasts
- 1 cup whole wheat or gluten-free breadcrumbs
- 2 teaspoons Italian seasoning
- 2 tablespoons Parmesan cheese (or nutritional yeast for a dairy free option)
- ¼ teaspoon pepper
- ¼ cup Dijon mustard
- Preheat oven to 400°F
- Mix together the breadcrumbs, seasoning, cheese, and pepper. Coat chicken on both sides with Dijon mustard, then coat with the bread crumb mixture.
- Line a baking sheet with parchment paper and place chicken breasts on sheet.
- Bake for approximately 45 minutes until cooked through.
- Serve with seasonal Canadian vegetables of your choosing. Add rice, quinoa, or whole-wheat pasta if desired.
Makes 6 servings. Per chicken breast = 272 calories, 4.5 g fat, 14g carbohydrates (1g fibre), 42g protein
NutriProCan Exchanges: 1.5 Protein, 0.5 Fat, 0.5 Starch
Make it your own – tips for modifications:
- You can substitute ground oats or almond meal for breadcrumbs
- Chop up leftover chicken and use in a salad or a wrap for lunch the following day
- Local Canadian Turkey breast can be used instead of chicken
Recipe by Sydney Lougheed, RD
Perfect Canada Day side dish: Red & White Quinoa Salad
- ¾ cup white quinoa
- 2 tbsp red quinoa
- ½ cup water
- ½ cup finely diced red pepper
- ½ cup finely diced cucumber
- Juice from 1 ½ lemons + zest of 1 lemon
- 3 tbsp olive oil
- ¼ cup chopped parsley
- Dash of ground pepper
- Combine Quinoa with 1½ cups water in pot. Bring to a boil. Turn heat to low, cover and cook for 15 minutes. Let cool for 5 minutes, fluff with fork and let cool.
- Place coolled quinoa in bowl. Add rest of ingredients and stir until combined.
Per serving (~1 cup or ¼ recipe): 254 calories, 13g fat, 29g carbohydrate (4g fibre), 5g protein
NutriProCan Exchanges: 1.5 Fat, 1 Starch, 1 Vegetable
Recipe adapted by Sydney Lougheed, RD from Debbie’s Dish
What about snack time, eh? Make your own Healthy Hemp Seed Cookies by following Andrea’s recipe
These cookies make a great on-the-go snack as they are packed with protein and fibre, while low in sugar, to help curb that appetite and regulate blood sugar levels.
- 3 ripe bananas, mashed
- 1 egg
- 1/3 cup coconut oil, melted
- 2 tablespoons honey or Maple syrup
- 1 teaspoon vanilla extract
- ¼ cup walnuts, chopped finely
- 1 cup rolled oats (choose Canadian!)
- ¾ cup oat flour (can use a food processor to make from rolled oats)
- ½ cup hemp seeds (choose Canadian!)
- 1 cup unsweetened shredded coconut
- 1 tablespoon ground flaxseed
- 2 teaspoons cinnamon
- ½ teaspoon nutmeg (optional)
- ¼ teaspoon ginger powder (optional)
- 1 teaspoon baking powder
- ½ teaspoon sea salt
- Preheat the oven to 350°F. Line baking sheet with parchment paper.
- In a medium bowl, mash the banana until smooth. Mix in egg, melted coconut oil, honey, and vanilla. Set wet ingredients aside.
- In a large bowl, mix together the remaining ingredients (chopped walnuts, oats, oat flour, hemp seeds, shredded coconut, ground flaxseed, cinnamon, nutmeg, ginger powder, baking powder and sea salt). After dry ingredients are mixed, add in wet ingredients.
- Spoon dough onto pan into 18 cookies and slightly flatten using wet hands.
- Bake for 10 to 15 minutes, until lightly golden along the edges.
Makes 18 cookies. Per 1 cookie = 189 kcal, 18g carbohydrate, 3.4g fibre, 5.3g protein
NutriProCan Exchanges: 0.5 Starch, 1 Fat (or 1 ‘Extra’)
Did you know that hemp seeds are:
- A complete protein source (contains all essential amino acids)
- High in healthy essential fats (hormonally balancing and anti-inflammatory)
- High in fibre (improves digestion and promotes satiety)
Recipe by Andrea Fennell, RD
Lunch & Dessert Recipe Ideas:
- If Canadian seafood is on your mind, Lisa Cianfrini, RD recommends this recipe for a Wild Canadian Salmon dinner: https://www.wholefoodsmarket.com/recipe/grilled-salmon-sweet-corn-and-avocado-salad
- For a sweet finish to your meal, make this crumble packed with red colour using your local strawberries: https://amyshealthybaking.com/blog/2018/05/15/healthy-strawberry-rhubarb-crumble/
- Low-cal drink ideas for a few responsible bevvies with friends and family https://nutriprocan.ca/low-calorie-drinks/
- Party secrets by RDs is a must-read to help prepare and enjoy the celebrations https://nutriprocan.ca/2017/06/