Recipes

Fibre on the go

Did you know that most adults require 25-35 grams of fibre each day to maintain gut health, bowel regularity and overall optimal health status? Try these tasty muffins to up your fibre intake.

High Fibre Muffins (recipe makes 12 muffins)

Easy, Balanced Breakfast

Consuming a healthy meal in the busy morning may take less time than you think when you are prepared. Take a look at some of these simple, balanced breakfast suggestions.

On the go? Mix these ingredients in a blender for a simple yet delicious smoothie

  • 125 mL (½ cup) water or 100% fruit juice
  • 125 mL (½ cup) fresh or frozen fruit
  • 175 g (¾ cup) yogurt
  • 15 mL (1 Tbsp) skim milk powder

Want to warm up? Use quick-cooking oats to make a heart-warming bowl of oatmeal. Enjoy with a glass of milk or water.

Breakfast just got che-easier!

Cottage cheese is a fresh, unripened cheese similar to ricotta with a yogurt-like consistency. It has a unique taste and is incredibly versatile. Its nutritional content also makes it unique. Cottage cheese is drained rather than pressed like most cheeses. This allows the liquid whey to remain, making it higher in protein. It’s naturally lower in salt than other cheeses and it is available in lower milk fat percentages (M.F.%) too! Choose cottage cheese that is 2% M.F. or less and use it as a substitute for sour cream, cream cheese, kefir or yogurt.

Embrace the tastes of Fall

Hello fall. We’ve missed you (and your tasty invitation to use the oven and stove once again). Fall is an absolute splendor for fresh foods and cooking inspiration. A time for harvest and preservation. Warm up today and enjoy the flavours of our favourite fall meals:

Celebrate cooking: Poached egg on pesto toast

Overheard in the bariatric clinic:

‘I don’t have time to cook’ …

‘I’m too tired at the end of the day to make a meal for just myself’ …

‘there are just not enough hours in the day, we need to have something quick so that we can get to hockey practice on time’ …

‘I just don’t like cooking.’

And there are more.

Summer Bites

It is a season of fresh foods. A season to inspire the taste buds. Whether you shop at the grocery store, farmer’s market or in your own backyard garden, this is the time of year to enjoy the full taste of delicious vegetables and juicy fruits.

Check out some of our favorite ways to enjoy healthy alternatives using fresh foods this summer.

It’s All Greek To Me: Part 1

Greek yogurt, also known as “strained yogurt”, has become increasing popular not only for its thick and creamy texture, but also for its impressive nutritional value. Greek yogurt is traditional yogurt that has been strained a second time following the fermentation process. This extra straining process reduces the content of natural sugar in yogurt by approximately half and doubles the protein!

Spring in the Kitchen

Sunshine, fresh air and the sight of fresh greens poking through the soil are a few of our favourite spring things. It warms the soul to smell fresh herbs and greens as they welcome us to a season of good eating. Try some of these tasty recipes now on our kitchen menus.

Spring Asparagus Salad http://beardandbonnet.com/spring-asparagus-salad/

This is a great twist on salad. The recipe features asparagus, hard-cooked eggs, lemon and parsley. It’s a breakfast, brunch and dinner favorite.

Apples to Zen

Welcome to Apples to Zen, a newsfeed brought to you by the Kingston Bariatric Regional Assessment and Treatment Centre (RATC).

Every day in our clinic, we hear about the information and advice that patients gather from various social media sites. From eating well and supplements to weight and coping with post-bariatric surgery problems, everyone seems to be an ‘expert.’