Yesterday, we talked about building lunch in Theresa Albert’s blog post. Today, we’re delighted to bring you a video that will help you plan your lunches ahead of time.

www.youtube.com/watch?v=R6zr_dtDk1g

This is the first in an ongoing series of cooking videos, so keep an eye out for more helpful hints!

Theresa Albert is a nutritionist, best-selling cookbook author, and Food Network personality, and we’re thrilled to have her with us for the next few weeks to provide her unique brand of cooking and nutritional knowledge.

I shared with some of my colleagues the fact that I am working with the Chicken Farmers of Canada to help Canadians get wholesome, simple meals on their tables.  Luckily, my colleagues are some of the smartest, busiest women and mothers around. Even more luckily, they agreed to let me mine their lives and share their tips for doing just that.  What you will find over the next 6 blogs are those interviews.  The names have not been changed to protect the innocent; in fact, they are proudly displayed so we can all see that every family has its way of doing things and learn from each other!

This edition’s interviewee

Lianne Phillipson-Webb is the author of the recently released ‘Sprout Right – Nutrition from Tummy to Toddler’ book, mother of two daughters, registered nutritionist and founder of her company, Sprout Right.

Theresa:

You are a busy woman who knows how important it is to fuel the body throughout the day. How do you handle lunch?

Lianne:

Lunch can be as dreaded a meal as dinner if you aren’t prepared.  I’ve started a trend in our house that we have leftovers from dinner for lunch the next day.  Whether it’s a stir-fry with rice and vegetables, shepherd’s pie or chicken and salad, it gets packed off in the lunch bag without a fuss or more work on my part.  My daughters are quite fine with cold food; potatoes, noodles, lasagna, pizza, rice and chicken.  There’s a bit of resistance to cold fish, but I just hide it somewhere else (like in a fish cake) and it’s polished off in no time.

If last night’s dinner didn’t go over so well, they let me know that they aren’t keen on the same food for lunch and we talk about another option.

Theresa:

What are some healthy, great tasting ideas for kids’ lunches?

Lianne:

I’m not a huge fan of sandwiches – too much bread and not enough filling, typically.  So I usually suggest a wrap or pita packed with nutritious fillings such as:

• Grated carrot with cucumber, sprouts and hummus
• Brie with sprouts and cranberry sauce
• Cheddar with sliced apples and sprouts
• Cooked chicken, avocado and tomato with basil pesto mayo
• Sliced chicken or turkey (leftovers) with chopped up arugula or spinach, apple butter and mustard
• Mashed hard boiled egg and watercress
• Mashed sardines or mackerel in tomato sauce (really some kids like fish!)
• Pressed cottage cheese and sweet corn
• Tuna and sweet corn and a little salad dressing of your choice
• Tuna/salmon mayonnaise and sliced or chopped cucumber
• Mashed banana and tahini or almond butter
• Bean burger or falafel, lettuce, and tomato with yogurt dip

Serve with a large plate of chopped vegetables like carrot sticks, cucumber chunks, cauliflower florets, red pepper sticks and a handful of raisins in the middle.

I also like baked potatoes loaded with tuna, chili or organic baked beans.  I have been known to default to a carrot muffin with cheese, cut up peppers and some fresh peas in their shell (which is so much fun for them to eat) when I’m stuck.

Theresa:

What would you say to other busy women who currently skip lunch?

Lianne:

I’ve been known to skip lunch here and there—sometimes there just aren’t enough hours in a day!  But I don’t feel great when I do it.  My energy crashes just as it’s time to collect the girls from after school care and make dinner.  I’m crabby and not fun to be around.  I then eat my way thorough the evening, trying to make up those calories as I’m still hungry after dinner, and that’s not good for my waist line.

Planning is key here.  Even a healthy muffin (not a cake in disguise) and a couple of slices of cheese is better than nothing.  Throw a couple of carrot sticks into that with some hummus and presto – a fast, nutritious and energy-balancing lunch.

Whether you are trying to lose or stabilize your weight, skipping meals is going to backfire on you.  Eating regular meals keeps your metabolism turning over and burning calories all day long.

Eating a good lunch is going to help you stay on top of things for the rest of the day without the family running for cover once they see your grumpy self at pickup, or just help you feel good for yourself!

Theresa:

Do you have any tips on packing lunches so they stay fresh and safe?

Lianne:

There’s nothing worse than the contents of your lunch ending up smooshed into what else is in your food container.  Find separated compartment trays or containers to store your mid day meal in.  If you are making a salad, put crackers in another compartment or section of your lunch and the dressing in another leak-proof container.  Trying to make up a salad and dress it in the morning makes for a very soggy lunch.

I like Greentainers lunch containers.  They are stainless steel, easy to wash and some have layers to them to keep dips from the rest of your lunch contents.

If you are adding meat to your lunch, then an ice pack must go along with it in an insulated lunch box so that it stays cool in transit, or if lunch isn’t seeing the inside of a fridge before it’s eaten.

Hot lunches can be put in a good thermos, and then also into an insulated lunch bag (but without the ice pack obviously).  Warm up the thermos with boiling water before putting your hot food into it.

I don’t recommend sending seafood with lunch unless there’s a fridge to keep it cool in until lunchtime.

Theresa’s Wrap Up

Wow! Lianne has covered the topic like the food-loving nutritionist that she is.  Thanks, Lianne – these tips are invaluable.

Everyone loves to see kabobs on the grill, and these colourful skewers couldn’t be more inviting! Remember when making kabobs you want to cut everything to the same size to ensure even cooking. Also feel free to use two wooden skewers if you’re finding it hard to stabilize the ingredients. You also don’t want your tomatoes too ripe in this recipe as they might turn into mush and overcook while on the grill. Cherry tomatoes work great on kabobs, so feel free to use those instead. Marinading overnight is always best, as it ensures you maximize your flavours. You can even reserve some of the marinade beforehand and brush it over the kabobs while cooking to infuse even more flavour! While your kebobs are grilling, you’ve got more than enough time to prepare the fresh mint potato salad, the perfect complement to the flavourful main course.

What’s your favourite kabob combo? Tell us all about it in the comments section.

Egyptian Chicken Kabobs with Mint Potato Salad

If you’re looking for a different spin on chicken salad, than look no further than our spiced chicken, spinach and brown rice recipe. Your family is sure to come running with as the exotic spices of this recipe perfume your entire kitchen! Served hot or cold, this salad also is a great way to use up that leftover cooked chicken from last night’s dinner. With all the herbs and veggies, this salad is filled with vibrant colours making it look as appetizing as it tastes! Cloves, cinnamon, cardamom and cumin are known for rich but intense flavours, so keep an eye out while cooking if you’re new to them. Crushing these herbs just before cooking also ensures that you’re maximizing the flavour potential, by releasing all those aromatic flavours.

Do you have a favourite way to use freshly ground or crushed herbs? Post a comment and tell us your favorite ways to use rich aromatic ingredients!

Spiced Chicken, Spinach & Brown Rice Salad

Most Canadians eat chicken at least once a week, but what do you REALLY know about chicken?  Here are a few things that might surprise you.

They’re secretly dinosaurs.

Like most birds, chickens share a great deal of DNA with their thunder lizard ancestors, however, according to a July 2010 story in the Times & Transcript, recent DNA analysis shows that T-Rex and chickens are such extremely close cousins biologically that “science has no choice but to acknowledge that birds are, in reality, dinosaurs, not just critters evolved from them.”

In fact, these genetic ties are so strong that one scientist (who was also the prime science advisor for the movie Jurassic Park) is currently working to get funding to create a brand new dinosaur, starting from a chicken embryo, that he has dubbed a “chickenosaurus.”

They came before the egg.

Sorry, Eggs.  British scientists, who evidently have far too much time on their hands, used a supercomputer and over 5 million core hours of computer simulations to answer the question.  Studying the proteins only found within a chicken’s ovaries and its effect on creating the hard shell of an egg overnight, they determined that only a chicken could produce a chicken egg, and therefore, it had to have come first.

There are hundreds of breeds of chicken.

In North America, there are only a few breeds raised for food, and a few raised for eggs, but across the world there are hundreds of breeds – some that look very much like the iconic chicken we all know, and some that look like vultures, some that are different colours, and even one called a Silkie, that has dark skin and looks oddly like a poodle.  Then again, chickens probably think humans all look the same, too.

Chickens are omnivores

It’s true that chickens raised in Canada are entirely grain-fed, but it’s also true that while they love their veggies, chickens are meat-eaters as well.  In fact, without proper protein in their diet, chickens will look to supplement their diet wherever they can – even if it means attacking one another.  On the farm, chickens get their protein from their feed either in the form of grain or bone meal, while also snacking on the occasional bug wherever they can find it.

Canadian chickens are not raised with hormones.

Hopefully, if there were any facts here that you already knew, this was the one.  Sadly, this is a question that we still find ourselves answering, even though feeding, injecting or otherwise administering hormones to chickens has been illegal in Canada since the 60s.  So, if you see a label on chicken that reads “Hormone Free,” it doesn’t mean that the others are not.  All chicken in Canada is hormone-free.

Everyone loves a great big pot of chili, and this recipe for killer chili is sure to your next go to favorite. Have it on it’s own for comfort in a bowl, or use this recipe as a springboard for other great dishes. Try pairing it with whole wheat tortillas, light sour cream and some grated cheese for a healthy, Mexican inspired feast, or even place a few spoonfuls over crisp romaine lettuce and tomatoes for a substantial salad. By browning the ground chicken before hand with your veggies and herbs, you lock in a great smoky flavour. Our secret weapon is adding in a touch of honey for taste at the end – it just the right amount of sweetness to bring out all the rich exotic flavours that have been stewing.

This killer chili allows you to be as “killer” as you want to be by adding in your own customized amount of heat. If you like it hot, feel free to play with the cayenne or substitute with other chili powders like Morita and Ancho for your own personalized amount of kick. What’s also great about this dish is that it freezes so well, which means you’ve got handy ready made portions when you need to whip up a quick meal.

Do you like your chili spicy or are you more of a mild conisseur? Tell us how hot you like it in our comments section!

Killer Black Bean Chili

We all have those days when we long for that comforting home feeling.  I know I do, especially on a cold winter day, on a long lazy weekend or sometimes just when I’ve had a bad day.  So how do I appease that longing?  With my favourite comfort food, a big bowl of pasta with a hearty, rich meat sauce or by indulging in a good homemade macaroni and cheese (let’s not even talk about the fat content and calories in this dish – OUCH)!

But just because a dish is “comforting” doesn’t mean that it has to be calorific.  Many comfort foods can be made healthier simply by substituting some of the ingredients.  For example, why not enjoy a hearty pasta sauce by using low-fat ground chicken and by adding a good amount of vegetables to your sauce?  And if you’re feeling adventurous, why not try serving it over spaghetti squash for a super healthy and satisfying meal?

You can always make a lighter version of macaroni and cheese by substituting regular milk for non-fat and by using lower fat cheeses such as Gouda, part-skim mozzarella and Parmesan cheese.  The Gouda and Parmesan will give this dish a nice kick so you only need to use half the regular amount.  Use whole wheat macaroni and toss in some fresh spinach leaves for added iron and fibre!

Remember that substituting ingredients for healthier choices doesn’t mean minimizing flavour.  Be open to different ingredients and let your imagination do the work.  Here are a few healthier comfort food recipes  to get you started.

Broccoli, Potato and Chicken Soup

Ground Chicken and Salsa Sloppy Joes

Chicken Chili Blanco

Mac and Chicken Burger Casserole (Gluten Free)

Do you have a healthy comfort food recipe you would like to share with us?  We’d love to see it so please leave us a comment!

Care to try something a bit different at your next BBQ? Give this recipe a try!

Watermelon and tomatoes may seem like an unlikely paring, but the sweetness of the fruit works perfectly with the slight acidity found in the tomatoes. Find ripe, red tomatoes, and their sweet flavour is further enhance by the watermelon. Toss in crisp romaine slices, and you’ve got a meal that not only tastes fresh and light, but looks great on your picnic table. The pinch of fresh ground pepper a top the salad adds just the right finishing touch. And the grilled chicken is just as quick and easy to make as the salad. With just a quick brush of barbeque sauce and lemon juice, this dish is the perfect summer treat. To keep your chicken nice and moist, resist the temptation to poke the meat with a fork while on the grill.

Love to use fruit and vegetables in your meals come summer time? Share your favorite fruit and veggie recipes in our comments section.

Grilled Chicken, Watermelon and Tomato Salad

We try to keep up with as many Canadian food bloggers as we can, and these are just a few of the mouth-watering posts we came across this month. Enjoy!

Indian Butter Chicken-Murgh Makhani [http://www.seasaltwithfood.com/2010/07/indian-butter-chicken-murgh-makhani.html]

Butter Chicken, though not exactly a diet dish, is one of our favourite chicken dishes. Over at Sea Salt with Food, Angie whips up a delicious-looking butter chicken recipe from leftover Tandoori Chicken. If only our leftovers looked this good.

Pan Roasted Cilantro-Mint Marinated Chicken Thighs [http://chowtimes.com/2010/07/25/pan-roasted-cilantro-mint-marinated-chicken-thighs/]

Chicken thighs are often overlooked at dinner, which is a shame, since they are economical and loaded with nutrients and flavour. Suanne at Chow Times has a great dish featuring chicken thighs with a middle-eastern flair.

Chicken with Curried Tomato Almond Sauce [http://duckandcake.blogspot.com/2010/07/daring-cooks-challenge-chicken-with.html]

This recipe from the oddly-named Roast Duck and a Big Gooey Cake has our mouths watering. Almond butter is one of our favourite things (from scratch, no less) and the mix of tomato and curry to this dish sound amazing.  Eliz provides step-by-step photos as well, which is brilliant for a recipe you’ve never tried before.

If you have a Canadian food blog, or know of one that we should be reading, let us know about it in the comments!

Summer’s in full force, and its time to get that grill working for you. Try out this recipe for a quick and easy dinner. The spicy cajun marinade has just the right amount of kick complemented perfectly by the cooling sweetness of the orange juice. The marinade does double duty as half of it goes into the mayonnaise for the finished dish. This is great technique to use in your other favorite recipes. Before marinading your meat, feel free to reserve a little bit of your mixture to use in a sauce for later – the result is a dish with tons of strong, rich flavour. Remember to brush your grill with a little bit of olive oil to prevent your chicken from sticking.

What’s your favorite grilled chicken recipe? Do you have any grilling secrets? Leave a comment in our comments section and tell us all about it!

Grilled Chicken with Cajun Mayonnaise