Gobble, gobble?

October 2nd, 2012

Fall is here and so too is the holiday season. It seems as soon as the leaves change my body starts to crave soups, stews and family crockpot favorites. Can you believe Thanksgiving is next week? To get through the holiday – without sacrificing my nutritional goals or fitness routine – I keep a few strategies at the forefront of my mind.

1.  Cook smarter – Try simple substitutions for a healthier holiday meal.

Cooking smarter isn’t always about taking away. For example, add nuts and fruit to your holiday stuffing and use low sodium broth instead of margarine or pan drippings. Using whole grain rice or bread will also add fiber in addition to healthier fats and antioxidants from the nuts and fruit. Get creative, and think beyond Stove Top.

2.  Gobble, gobble – Enjoy turkey, a healthy protein.

Turkey is an excellent source of protein and when roasted and eaten without the skin it is a healthy choice – white or dark meat – enjoy! 2.5 ounces (75 g) of roasted turkey provides about 120 calories and 21 grams of protein.

3.  Color your plate – Eat your veggies!

Choose brightly colored vegetables and fruits. Choose cooking methods that enhance flavour, naturally. For example, roast or grill root vegetables to bring out natural carmelization and sweetness instead of boiling and having to add margarine or other sauces.

4.  Skip a few things – Be calorie savvy.

Skip high-calorie foods and beverages with little true nutritional value e.g., heavy sauces and dips, sweetened beverages etc.

5.  Savor your favorites – “Make indulgence worth it.”

The holidays are a time for enjoying favorite foods – so do just that. Don’t waste time sampling things when you truly know what you love. For me it’s my Grandmother’s steamed pudding. I could sample 50 desserts and I would still want that pudding for my Thanksgiving meal to be complete. My waistline will thank me for just eating a sensible portion of the pudding!


Carrot-Orange Soup

  • 3 large carrots, peeled and chopped
  • 1 large onion, peeled and chopped
  • 1 celery stalk, chopped
  • 1 clove garlic
  • 1 L low sodium chicken stock
  • ½ tsp. black pepper
  • 1 cup 100% unsweetened orange juice
  • 2 scallions, chopped (optional garnish)

Add all ingredients except orange juice and chosen garnish to stockpot and simmer until tender. Once tender, puree with an immersion blender to desired consistency.  Add orange juice and stir. Serve warm in bowls as an appetizer or shooter style at your next dinner party.

Berry Crumble


  • 4 cups frozen berry medley
  • 2 tbsp. whole grain flour
  • 1 tbsp. lemon zest
  • 2 tbsp. honey


  • 2 cups rolled oats
  • 2 tbsp. flaxseed meal
  • 1 tsp. cinnamon
  • ¼ cup melted margarine

In baking dish combine filling ingredients and stir until evenly mixed. In a separate bowl combine crumble topping. Top fruit mixture with crumble topping and bake at 350 degrees for 45 minutes or until berries are bubbling and crumble is golden brown. Serve warm, topped with a dollop of Greek yogurt.

Check out CTV Edmonton Morning Live, Wednesday, Oct 3rd for more nutrition tips. To view the segment, click here.