Just how much sugar is lurking in your kids morning cereal???

This article recently appeared in the Toronto Star.  Take a look at the amount of sugar in some of the most popular cereals today.  Instead of these health hazards, try one of my nutritious breakfast recipes, located on the blog.  Couscous cooked in vanilla almond milk or homemade granola are two of my kids' favorites.

How much sugar is in your favourite breakfast cereal?

December 7, 2011

ELIZABETH WEISE

USA TODAY

Most parents would never dream of giving their kids dessert for breakfast. But a survey by the Environmental Working Group finds that many cereals marketed to children have more sugar than sweet treats do.

For example, a one-cup serving of Honey Smacks has more sugar than a Hostess Twinkie, and a cup of Cap'n Crunch or Apple Jacks has more sugar than three Chips Ahoy! cookies.

With 17 per cent of American children classified as obese, according to the Centers for Disease Control and Prevention, moving to cereals with little or no added sugar could be a better way to start the day.

The 10 Worst Cereals in terms of sugar per cup

Cereal, grams of sugar per cup, teaspoons of sugar:

 • Kellogg's Honey Smacks, 20.0, 5 tsp.

 •  Post Golden Crisp, 18.7, 4.6 tsp.

 •  Quaker Oats Cap'n Crunch Original, 16.0, 4 tsp.

 •  Quaker Oats Oh! s, 16.0, 4 tsp

 • Quaker Oats Cap'n Crunch OOPS! All Berries, 15.0, 3.7 tsp

 • Quaker Oats Cap'n Crunch's Crunch Berries, 14.7, 3.6 tsp

 •  Kellogg's Froot Loops Marshmallow, 14.0,3.5 tsp

 • Kellogg's Smorz, 13.0, 3.2 tsp

 • Kellogg's Apple Jacks, 12.0, 3.0 tsp

 •  Kellogg's Froot Loops Original, 12.0, 3 tsp

Alternatives:

 • Post Shredded Wheat,* 0.0, 0 tsp

 •  Kellogg's Mini-Wheats Unfrosted Bite-Size,* 0.6, 0.15 tsp

 • Cheerios Original, 1.0, 0.25 tsp

 •  Kix Original, 2.4, 0.6 tsp

 •  Post Grape-Nuts Flakes, 5.3, 1.3 tsp

 • Quaker Oats Oatmeal Squares Cinnamon,* 6.0, 1.5 tsp

 • Post Bran Flakes, 6.7, 1.6 tsp

 •  Post Honey Bunches of Oats with Vanilla Bunches,* 8.0, 2 tsp

* The serving size for dense cereals was adjusted to a serving (2/3 cup) with roughly the same weight as a cup of most light cereals.

Source: Environmental Working Group

Easy split pea soup with lemon zest garnish

In the same family as lentils and beans, yellow split peas are nutritional superstars and VERY cost effective! According to Legume World, split peas offer more dietary fiber than any other major food group and are a rich source of energizing complex carbs.  A 1/2 cup serving contains only 144 calories, 10 grams of protein, less than 1 gram of fat and 26 grams of good carbs.  Yellow split peas also contains an impressive 10 grams of dietary fiber and 0 mg of cholesterol.  If you need more convincing, yellow split peas are also an excellent source of B vitamins and other essential minerals.  

I love this vegan recipe because it has very few ingredients, is quick and easy to make and has a delicious smoky flavor.

1 Tablespoon olive oil
2 large onions chopped
1/2 teaspoon salt (preferably fine grain sea salt)
2 cups dried yellow split peas, rinsed
5 cups water
juice of 1/2 lemon and reserve the zest.
Smoked paprika

Add oil to a large soup pot.  Saute onions and salt until onions begin to soften, no more than 3 -5 minutes.  Add the split peas and water.  Bring to a boil, turn down the heat and simmer for about 25 minutes until the peas are cooked through but still a wee bit al dente.  Ladle half the soup into a bowl and set aside.  Using a hand blender or food processor,  puree the rest of the soup.  If you prefer your soup thin, puree more than half or add a small amount of additional water.  Pour the remaining soup back into the pot.  Stir in the lemon juice and add salt to taste.  Add smoked paprika to taste.  I really enjoy a smoky flavor so I use about 1 full teaspoon.  Start with 1/2 teaspoon and add to taste.

Serve with grated lemon zest on top and a drizzle of olive oil if desired.

Easy after school snack.....chocolate fondue and fruit kebabs!

A small chocolate fondue pot can be had for about $20 or so at Costco or other kitchen retailers.

Use dark chocolate square (MUCH healthier than milk chocolate) and any fruit your children like.  For a special treat, buy some vegan (ie no gelatin) mini marshmallows.  We like to use berries (strawberries and raspberries are especially easy to thread onto the skewer), mango, bananas, sliced apples and pineapple.  Remember to buy 8" skewers -- the others are far too large for a snack!  What a great way to get in a full days serving of fruit!!!

Easy hot breakfast - Couscous in vanilla almond milk with fruit

My kids love a hot breakfast but time simply isn't always there in the morning rush.  This recipe can be done in five minutes and is not only delicious but a very nutritious start to the day.

Ingredients:

One box whole wheat couscous (usually 340 grams)
Vanilla almond milk
Cranberries, shredded unsweetened coconut, crushed pecans, raisins, slivered almonds, etc.

Cook the couscous according to the box recipe.  Instead of water, use vanilla almond milk (generally 2 cups of almond milk for one box of couscous).  Heat milk till boiling.  Add whatever dried fruits or nuts your family enjoy.  Add couscous.  Stir.  Remove from heat.  Cover with a lid for five minutes.  Fluff with a fork.  Add maple syrup and milk (if desired) and enjoy!

Japanese food --- sometimes a healthy choice but NOT always!!

The Dish: A chicken bento box is the saltiest dish we’ve analyzed yet

(From the Toronto Star)
November 17, 2011

Comments on this story (0)

Megan OgilvieHEALTH REPORTER

DISH: Chicken supreme bento box

RESTAURANT: Sushi on Bloor

LOCATION: 515 Bloor St. W.

PRICE: $9.50

Chicken supreme bento box

SERVING SIZE 1,170 grams

CALORIES 1,685

FAT 48 grams

SODIUM 3,861 mg

PROTEIN 77 grams

CARBOHYDRATES 236 grams

RECOMMENDED DAILY ALLOWANCE

Men/Women

Calories: 2,500/2,000

Fat: 60 to 105 grams/45 to 75 grams

Sodium: 1,500 to 2,300 mg

Carbohydrates: 281-325 grams

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DISH: Chicken supreme bento box

RESTAURANT: Sushi on Bloor

LOCATION: 515 Bloor St. W.

PRICE: $9.50

Emma has a bet to settle over a bento box.

The University of Toronto student loves going to Sushi on Bloor with her boyfriend for a cosy date-night dinner. They never mind the typical 20-minute delay for a table at the bustling Annex eatery; the food, she says, is worth the wait.

A self-described “sashimi kinda gal,” Emma always orders tuna and salmon sashimi from the à la carte menu. Her boyfriend, who is an anti-sushi kinda guy, opts for the chicken supreme bento box.

This meal — like many bento box combos — starts with a bowl of miso soup and a crispy pile of iceberg lettuce topped with a thick ginger dressing. Then, neatly arranged in the bento box, there is a selection of crispy tempura, six slices of sushi, a generous mound of steamed white rice and an artfully arrayed portion of sweetly spiced chicken Teriyaki.

“We tend to disagree on how healthy this meal choice is,” Emma wrote to The Dish. While she thinks the bento box is calorific, her boyfriend insists it’s healthier than a fast food burger combo.

“On one hand, there is a good sized portion of chicken and there are veggies in the salad and tempura. But on the other hand, the Teriyaki sauce must be deadly and I’m pretty sure deep-frying yams doesn’t count as the healthiest way to get your vitamins.

“So settle a bet: Is the chicken supreme bento box a good choice at a sushi restaurant?”

It only took a quick look at the lab results to come up with an answer: An emphatic, echoing, shout-it-out-loud “No!”

All together, this bento box combo contains 1,685 calories, 48 grams of fat and 3,861 mg of sodium.

That means it has — and listen up, Emma’s boyfriend — 645 more calories, 12 more grams of fat and 1,781 mg more sodium than a Harvey’s cheeseburger combo with a regular-sized order of fries and Pepsi.

The Dish has investigated foods that have clocked in with more calories and fat (the platter of nachos from Wayne Gretzky’s, for example) but in many cases these foods are clearly indulgences or are meant to share. The chicken bento box, while offering a copious amount of food, appears to be a relatively healthy choice with its lean chicken, salad, vegetables and small slices of sushi. Many of us would guess it to be friendlier on waist lines than fast food combos.

Registered dietitian Carol Harrison is flabbergasted by the amount of sodium — the equivalent of 1 ½ teaspoons of salt — in the meal.

“The 3,861 mg is 2 ½ days worth of sodium,” she says. “There is an entire weekend’s worth of sodium in this meal. I’d recommend people steer clear of it for that reason alone.

“It’s numbers like this that make me think we really need menu labelling so people can make informed choices. No meal needs that much sodium to taste terrific.”

(For regular Dish readers, note this meal has more sodium than any other tested so far!)

To put the meal’s calories in perspective, Harrison says people who eat the contents of the entire bento box will only be left with about 300 calories to spread out over breakfast and lunch and any snacks.

“And that’s without a drink with the bento box. And only if you drink water the rest of the day.”

Emma was speechless after hearing the nutrition numbers.

“No ... wow ... I’m floored. I didn’t know it would be that unhealthy.”

While she had expected to win the bet with her boyfriend, Emma could not believe the meal’s calories — and especially its sodium — were so over the top.

On their next visit, Emma says she will try to convince him to go for sushi instead of the bento box. But she isn’t sure her twenty-something, badminton-playing, calorie-consuming boyfriend will accept the argument.

“He’ll just take this information to mean he can go to Burger King more often.”

Verdict: This is the saltiest dish we have tested yet.

Chicken supreme bento box

SERVING SIZE 1,170 grams

CALORIES 1,685

FAT 48 grams

SODIUM 3,861 mg

PROTEIN 77 grams

CARBOHYDRATES 236 grams

RECOMMENDED DAILY ALLOWANCE

Men/Women

Calories: 2,500/2,000

Fat: 60 to 105 grams/45 to 75 grams

Sodium: 1,500 to 2,300 mg

Carbohydrates: 281-325 grams

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Spelt (vegan!) blueberry muffins

These delicious muffins have no animal products and no refined sugar, so eat without guilt!!

Recipe adapted from Babycakes bakery in NYC

2 1/4 cups Whole Spelt Flour (available at Longo's and most major supermarkets)
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
2/3 cup Agave nectar
1/2 cup canola oil
2/3 cup Rice milk
2 teaspoons pure vanilla extract
1 teaspoon pure lemon extract
2/3 cup fresh blueberries (organic if possible)

Preheat oven to 325.  Line a 12-cup muffin tin with paper liners (if you are making the muffins for the kids, purchase some sports-themed, floral or other fun liners).

In a medium bowl, whisk together the flour, baking powder, baking soda and salt.  Add the oil, agave, rice milk, vanilla, lemon extract to the dry ingredients and stir until the batter is smooth.  Using a plastic spatula, gently fold in the blueberries just until they are evenly distributed.  If you stir too much, the berries will turn to mush.

Pour the batter into the liners, nearly to the top (about 3/4 of the way will do fine).  Bake the muffins for 22 minutes total, on the centre rack of the oven.  Rotate the muffins 180 degrees after about 15 minutes to ensure they are evenly baked.  The finished muffins should bounce back slightly when pressed and a toothpick inserted in the center will come out clean.

Let the muffins sit in the pan for 15 minutes to cool, then transfer to a wire rack to complete cooking.  They can be stored in an airtight container for up to 3 days, but they will be gone loooong before then!

Important article regarding toxic acrylamide - baked potato chips are as bad (or worse) than fried

Truth about potato chips revealed: Baked is not better than fried

....from the Toronto StarNovember 8, 2011

.Are you one of those who browse the snack rack at your local convenience store looking for those “healthier” baked potato chips as opposed to the artery-clogging fried variety? If so, you may be wasting your time

Reports from the United States confirms that baked chips — although featuring a lower fat level — have high levels of acrylamide, a cancer-causing and potentially neurotoxic chemical.

It’s not an additive but is formed — as a general rule — when food is heated enough to produce a fairly dry and brown/yellow surface.

The research supports work in Canada and other countries that point to the chemical as being a concern.

According to U.S. Food and Drug Administration data on acrylamide levels in foods, baked chips may contain more than three times the level of acrylamide as regular chips.

Same holds true when you bake French fries in your oven hoping to avoid the issues of deep fat frying. That golden-brown hue contains acrylamide.

A lot of bake goods, such as toasted bread and cereal, contain the chemical but chips are notoriously high.

So high, in fact, that in 2005 the State of California actually sued potato-chip makers for failing to warn California consumers about the health risks of acrylamide in their products.

A settlement was reached when the chip makers agreed to reduce the dangerous level of the drug, thus avoiding a cancer warning label.

Health Canada scientists were among the first to demonstrate how acrylamide forms in certain heat-processed foods and both the Food and Agricultural Organization of the United Nations and the World Health Organization have identified the chemical in food as a potential concern.

However, Health Canada says its currently not possible to determine the precise level of risk for humans.

Although acrylamide is known to cause cancer in experimental animals the agency says more research is needed before total risks can be fully understood.

It also says it’s impossible — at this time — to determine recommended maximum exposure to acrylamide but, like the American research, states French fries and potato chips typically contain the highest levels.

By the way, next time you’re munching on those designer chips that come stacked in cylinders (you know the ones we’re talking about), you just may be swallowing more than potato.

Some manufacturers use rice, wheat, corn with a sprinkling of potato flakes that are pressed into shape and then fried.

Practically perfect polenta!

My kids love polenta!  We have it for breakfast, served with eggs on top of polenta squares.  Or  we have it for lunch with grilled veggies on top and often we  serve it as a side dish for supper. Polenta is a staple food of northern Italy since the 1700s, though it is not as well known as other Italian mainstays such as pasta. Polenta is made from ground yellow or white corn that has had the germ removed. 

Nutrition:  

Each 100 gram serving of polenta contains almost 69 grams of carbohydrates. Polenta is a complex carbohydrate, meaning that it rests low on the glycemic index and takes the body longer to digest, according to Health and Nutrition Tips. In fact, polenta's carbohydrate content is almost entirely complex carbohydrates, with only .6 grams per serving existing as sugars. 

A standard serving of polenta has slightly more protein than a large egg. Each 100 grams of dry polenta cooks up into a serving that contains 8.1 grams of protein  and for those who do not eat eggs or meat, it can be an alternative protein resource.

Polenta is a rich source of vitamins and minerals. Each 100 gram serving offers up 10 percent of the RDA for vitamin C and six percent of the RDA for vitamin A, according to Health and Nutrition Tips. Polenta also contains 152 mg of potassium, 220 mg of phosphorus, and 42 mg of magnesium per serving. Trace amounts, less than 1 milligram per serving, of iron, zinc, thiamin, and niacin can also be found in polenta. (nutritional info: Livestrong)

Polenta does not contain gluten and can be used by those seeking an alternative to pasta as a base for their favorite Italian dishes. Polenta counts as one of the grains and starches that are allowed in a gluten-free diet, according to MayoClinic.com.

How to serve

Polenta is like pasta in that it can be served a thousand different ways but it so simple to make.  To make a basic polenta (as shown) simply boil 1 litre well-salted water.  Once you have achieved a rolling boil, take the polenta off the stove and add in (while stirring) 250 grams of polenta (not instant polenta).  Return to a simmer for a few minutes, stirring the entire time.  Once the polenta starts to thicken, pour it into a pyrex tray that has been lightly greased.  Taste a bit of the polenta to ensure it is salted to your satisfaction, otherwise it can be quite bland. Cook at 375 for about an hour.  If the polenta is still quite runny in the middle, you may need to add 5 or 10 minutes.  During the last ten minutes of cooking, brush a light coating of olive oil on top.  The water has to be quite well salted for the polenta to have flavor.  This is entirely done to taste.  If you find the polenta too bland once it is removed from oven, you can lightly sprinkle a bit of extra salt on top.  

Plain polenta - bake as above and cut into squares.  Eat plain or top with baked beans, eggs, sautéed vegetables, or just about anything else!

Mushroom polenta - add 1/2 - 3/4 cup sauteed shiitake mushrooms to the polenta just before you put it in the oven.

Ratatouille polenta - while the polenta is baking, sauté one diced onion.  Add one can of diced tomatoes, sliced mushrooms, sliced zucchini and simmer until zucchini is soft.  Add salt and pepper to taste.  Pour warm ratatouille on top of cooked polenta and serve.

Butternut squash polenta:  Roast squash in 375 degree oven, having cut it in half.  Rub each side with olive oil and a bit of salt.  When the squash is soft (about 45 minutes), puree.  Measure out about 2 1/2 cups.  Add to polenta just prior to baking in oven.  

Vegan Strawberry Shortcake

This recipe can really be made decadent, depending on the amount of vegan whipped cream you decide to add or by adding warm chocolate (non dairy) sauce overtop.  Either way, it is a delicious and healthy treat. I have amended a recipe by Kim Barnouin (the Skinny Bitch) to make it more nutritious.

8 servings

2 cups whole wheat flour
1/4 cup organic or regular cane sugar plus 1 Tablespoon extra (if you have neither available, plain sugar will do fine)
2 cups sliced fresh (preferably organic) strawberries
1 tablespoon baking powder
1/2 teaspoon salt
2/3 cup Earth Balance, cold and cut into cubes (Earth Balance is an organic, healthy margarine-type product)
3/4 cup almond milk
1 1/2 teaspoon vanilla
Vegan whipped cream (or dairy low-fat if you prefer)

Preheat oven to 400F.  In a large bowl, add the strawberries and 1 Tablespoon of the sugar.  Mix until the strawberries are well coated with sugar and then place in fridge until the biscuits are done.

In a large bowl, mix the flour, baking powder, the remaining 1/4 cup sugar and the salt.  Add the Earth Balance and mix with a pastry cutter (or a fork).  The batter should look crumbly.  In a measuring cup, combine the almond milk and the vanilla.  Add the milk mixture to the flour mixture and stir only until just combined.  Lightly flour a flat surface (like a large cutting board) and knead the dough with your hands adding more flour if necessary.  Don't overknead the dough, just keep going until it is not terribly stick and is a decent texture. (You will likely have to add more flour - no worries - just keep adding bit by bit until the dough becomes manageable)  Roll out the dough, then use a round drinking glass turned upside down to cut out about 8 circles.  Place them on a lightly sprayed cookie sheet.  You will need to remold and the dough and roll it out a few times in order to get all 8 shapes cut out.  Bake for 10 minutes.

All biscuits to cool for a few minutes.  Slice the biscuit in half horizontally (so that you have a bottom and top half).  Add strawberries and whipped cream to the bottom half, place the top biscuit on top and enjoy!  If desired, add another dollop of whipped cream on top of the shortcake.  YUM!!!

Healthy and Delicious Potato Salad - it's not just for BBQ season!

I love potato salad but hate the ones that are saturated with mayo.  This easy and delicious recipe, originally by Jaimie Oliver, offers the goodness of yogurt (lots of probiotics!!) without the fat of mayo.  It's even more delicious while still warm, so consider using it as a side dish to a dinner or serve cold as a side salad.

Bring a pan of salted water to a boil. Peel 1 3/4 pounds of baby potatoes (round, small potatoes)  and chop any larger ones in half, leaving the smaller ones whole. When the water is boiling, add the potatoes to the pan and bring back to a boil for about 10 to 15 minutes, depending on the size of your potatoes. Test them with the point of a knife to make sure they’re cooked through. As soon as they’re ready, drain them well in a colander and put them into a bowl. The trick is to dress the potatoes while they are still hot. Mix 5 tablespoons of extra virgin olive oil and 2 tablespoons of fresh squeezed lemon juice in a bowl. Season with sea salt and freshly ground black pepper and stir well. Toss the hot potatoes in the dressing. Finely chop a small bunch of fresh chives and sprinkle them over the potatoes. Add to the dressed potato salad and chives  the zest of 1 lemon and 1/4 cup of natural yogurt.  Toss well and serve.  

Crispy Baked Quinoa Patties

This delicious baked dish was a big hit at my dinner last week.  Quinoa is a fantastic source of protein (lots of information on quinoa contained in earlier blog postings).  The beauty of these crispy patties is that they do not need to be fried, so enjoy without guilt!!

Makes 6 servings; can easily be doubled to create 12 servings.

1 large egg
2 Tbs whole wheat flour
1 1/2 Tbs tahini
1 1/2 Tbs red or white wine vinegar
1 1/2 cups cooked quinoa
1/2 cup finely grated / shredded sweet potato (raw)
5 oz frozen spinach, thawed and squeezed very dry with paper towel
1/4 cup chopped sun dried tomatoes
2 Tbs finely diced onion
1 Tbs chopped cilantro (parsley can be substituted if you are not a cilantro fan)
1 clove garlic, minced
1/2 tsp salt

Preheat the oven to 400.  Spray the baking sheet with a light coating of cooking spray.  Combine egg, flour, tahini and vinegar in large bowl.  Add in remaining ingredients then blend together until mixture is firm enough to shape into patties.  With your hands, form patties and place on baking sheet.  Bake for 25 minutes turning once, or until cakes are browned.

Recipe adapted from Kirstin Uhrenholdt, Vegetarian Times

Baked French Toast

This is a recipe I developed in order to satisfy my kids' love of French Toast as well as my need for them to eat something healthier than  fried bread!

1 loaf of raisin challah bread (whole wheat raisin if possible) - NOT SLICED
6 (or more) large eggs
1 cup skim milk
2 tsp pure vanilla extract
maple syrup
fresh berries (I prefer blueberries but strawberries, raspberries, etc would also work)
Canola oil spray

Spray a large rectangular Pyrex-type glass baking dish with canola spray.  Slice the raisin challah loaf into slices - thicker than the bakery would normally slice.  Let sit out for about 15 - 20 minutes to allow it to get a bit dried out.  The more dried out the better as it soaks up more liquid.  You can even slice the bread the night prior and leave out overnight.  In the meantime, beat the eggs (you can also use an egg white substitute), milk, vanilla and about 1/2 cup maple syrup together.  Dip each thick slice of bread into the egg wash and ensure that both sides are well soaked but not dripping wet.  Lay in the Pyrex dish, tightly packed beside each other.  Once one layer is finished, sprinkle generously with fresh berries.  Then, do the same thing with the top layer of egg soaked bread (don't worry if you cannot fully cover a top layer).  Sprinkle more berries on top.  Drizzle with a bit more maple syrup (adjust to your particular sweet tooth!) and a bit of cinnamon if you wish.

Bake at 375 degree until nicely browned (about 20 - 25 minutes, but keep an eye on it!)

Enjoy while still warm!