Nutrition is a booming topic. You read about getting adequate nutrition everywhere, see new trends on television and talk about it with your friends. As such an important part of staying healthy, you wouldn’t think it would be so darn confusing!… but there are so many misconceptions around what to eat.
Many people I talk with feel they need to take some type of supplement in order to be healthy and meet their daily needs, when in fact – real, flavourful foods can be enough to keep you well. Holding these beliefs can be boring for your tastebuds, and not to mention expensive. Today I thought I’d talk about the functions of several nutrients and bust the myth that nutrient-dense, good for you foods are boring.
To watch the segment I did on The Social all about how you can eat your vitamins with real, delicious, whole food recipes, click on the image below:
As a culinary dietitian and food-lover, the last thing I want for my clients suffering from IBS and digestive distress to have to restrict their intake and suffer from tasteless, boring meals! So below we’ve taken some of the recipes and made them low FODMAP. You’ll be well on your way to enjoying delicious, good-for-your-gut food while having the added benefit of eating all your required nutrients for a healthy functioning body.
Low FODMAP Recipe (for iron): Cinnamon Spiced Banana Nut Dip
Makes: 10 servings
Time: 5 minutes prep
INGREDIENTS
1 1⁄2 cup (375 mL) canned lentils, drained and rinsed
1⁄4 cup (60 mL) peanut butter
1 tbsp (15 mL) canola oil
1 whole, almost ripe banana, chopped
3 tbsp (45 mL) maple syrup (add more for extra sweetness)
2 tsp (10 mL) vanilla extract
1⁄2 tsp (2 mL) cinnamon
INSTRUCTIONS
Put all ingredients in a food processor or blender and blend until smooth.
Serve as desired – the sky’s the limit with this spread in your fridge! Use in sandwiches, on pancakes or waffles, as a topper for cupcakes, or as a dip for fruit.
Low FODMAP Recipe (for vitamin D): Salmon Burgers
Makes: 4 servings
Time: 10 minutes prep, 15 minutes cook
INGREDIENTS
1 lb (500 g) salmon filet, skin removed
¼ cup gluten-free breadcrumbs
Juice of ½ a lime
3 green onions, green part only, diced
¼ cup cilantro leaves, chopped (or other herb like dill or basil)
Pinch of salt & pepper
4 gluten-free or spelt, sourdough buns & toppings (lettuce, tomato, mayonnaise)
INSTRUCTIONS
Dice salmon into 1 inch pieces. Place in a food processor and pulse until coarsely chopped. Add breadcrumbs, lime juice, green onions, cilantro, salt and pepper to food processor. Pulse several times until blended.
Divide mixture into four equal portions and shape into ¾ inch thick patties.
Heat a grill pan on medium-high heat or turn on your BBQ to medium high. Add patties and turn down heat to medium. Grill 2 to 4 minutes per side until cooked through.
Serve with desired toppings.
Much love & good eating,
Stephanie and the Team