Nicole MacPherson
1475 Bedford Highway B4A 3Z5 Bedford, NS, Canada

Dietitians love pulses! And with good reason... Pulses (dried peas, dried beans, lentils and chickpeas) are: - Nutritional powerhouses: they're filled with fibre, protein, B vitamins and iron. Regular consumption of pulses can reduce the risk of chronic diseases like heart disease and diabetes.... - Local: Canada is one of the world’s largest producers of pulses. - Sustainable: pulses produce far lower levels of greenhouse gases than other crops, use significantly less energy, and reduce the need for nitrogen fertilizers. - Cost-effective: a serving of lentils costs just $0.25. - Versatile: the options are limitless! Pulses can be used in curries, hummus, veggie burgers, salads, baked goods, and many other ways. One of my favourite ways to use pulses is in this easy curry recipe: QUICK LENTIL CURRY Ingredients 1 tbsp extra virgin olive oil 1 tsp garlic, minced onion, diced 1 can (398ml) tomato sauce, no salt added 1 small call (160ml) coconut milk 2 tsp curry powder 1 tsp garam masala tsp ground ginger tsp garlic powder tsp ground turmeric 1 can (540ml) lentils, drained and rinsed Instructions In a pan, heat the olive oil over medium-high heat. Add the garlic and onion and sauté until golden brown. Add the tomato sauce, coconut milk and spices and cook for about 5 minutes, stirring occasionally. Add the lentils and stir until mixed. Cook for 15-20 minutes. Serve over rice of choice.

Are you a nighttime snacker? Eating at night gets a bad rap, mostly due to the types of foods that are typically eaten in the evenings. Coupled with the mindlessness of eating in front of the tv, we can really get into a bad habit and lose touch with our bodies’ cues. On the other hand, a good nutritious bedtime snack can be just what we need some nights! Why do we crave food at night? ... Not eating enough throughout the day. Our meals may be lacking the components needed to sustain us and keep us full. Make sure you’re getting adequate fat, fibre and protein with each meal! Emotions or stress. Sometimes we turn to food as the answer to our feelings. Habit. Are you really hungry or are you just in the routine of having chips with your nightly Netflix? Biology. There is evidence to suggest that our internal clocks are programmed to make us hungry in the evening in order to fill up for a long stretch without food through the night. Tips for managing nighttime cravings: Don’t keep the tempting unhealthy snacks in the house. If it’s a habit, mix up your routine. If Netflix and chips is your go-to, try reading a book and having tea Mindfulness. Ask yourself: What emotions am I feeling? Am I physically hungry? Why do I want to eat? What is eating going to solve? Can I sit with the emotion I’m feeling? If you’re truly hungry then by all means, eat! Aim for foods that will provide fat, fibre and/or protein to keep you fueled for the night. Some great examples would be: greek yogurt, chia pudding, nuts or seed crackers & cheese. Where do you stand on nighttime snacking?

STARTING SOLIDS An exciting, confusing, and a little bit scary time! Signs your baby is ready to start solids: Is around 6 months old... Good head control and can sit unassisted in a high chair Shows an interest in your food Tongue thrust reflex is gone (baby doesn’t push the food out of their mouth) Feeding styles: Traditional weaning aka purées Baby led weaning aka finger foods Some combination of the two - it doesn’t have to be black and white, do what works best for you and your baby! Tips: Start with iron-rich foods such as well-cooked ground meat, poultry or bean, eggs, or fortified infant cereal Include baby at family meal time Learn the difference between choking and gagging, and brush up on infant CPR Keep it fun! Your baby is still getting most of their nutrition from breastmilk or formula, think of this as a learning experience for them and don't fret if they aren't taking in much Parents: Which feeding style did you use? What was your baby's first food?

Frozen onions I haven’t chopped an onion in over a year. I have big, sensitive eyes that sting and weep. I hate having the smell of onions on my hands for 3 days. I have 100 other things I could do in the 5 minutes it takes to chop an onion. Enter: frozen onions. Frozen vegetables are one of my favourite ingredients. They’re affordable, accessible and nutrient-packed. While I prefer to use fresh when a vegetable is the star of the dish, onions seldom are, making frozen o...nions a perfect convenience item. They cook up a bit wet, so are best used for things like sauces and stews. If you’re looking to caramelize or eat raw then fresh is your best bet. Tonight these babies are helping me make some tasty chicken enchiladas! See more