Pesto Potato Salad

Traditionally potato salads are made with loads of mayonnaise, sour cream or oil. My lighter version has a delicious pesto sauce with some crunchy vegetables. Great as a side for any barbequed items. Serves 10 2 lb scrubbed whole red potatoes with skins on Pesto 1 1/4 cups packed fresh basil leaves 3 tbsp olive oil 2 tbsp toasted pine nuts 2 tbsp grated Parmesan cheese 1 tsp minced garlic 1/4 tsp salt 1/4 cup chicken stock or water 1 cup halved snow peas 3/4 cup chopped red onions 3/4 cup chopped red peppers 3/4 cup chopped green peppers 1/2 cup corn kernels 2 medium green onions, chopped 2 tbsp toasted pine nuts 2 tbsp lemon juice 1. Put potatoes in saucepan with cold water to cover; bring to a boil and cook for 20 to 25 minutes, or until easily pierced with a sharp knife. Drain and set aside. 2. Meanwhile, put basil, olive oil, pine nuts, Parmesan, garlic and salt in food processor; process until finely chopped. With the processor running, gradually add stock through the feed tube; process until smooth. 3. In saucepan of boiling water or microwave, blanch snow peas for 1 or 2 minutes, or until tender-crisp; refresh in cold water and drain. Place in large serving bowl, along with pesto, red onions, red and green peppers, corn, green onions, pine nuts and lemon juice. When potatoes are cool enough to handle, cut into wedges and add to serving bowl; toss well to combine. Serves 8 to 10 MAKE AHEAD Prepare potatoes, pesto and vegetables up to a day ahead. Toss before serving. (store bought pesto can be used - ¾ cup) Nutritional Analysis per Serving Calories 154 Protein 4 g Fat, total 6 g Fat, saturated 1 g Carbohydrates 22 g Sodium 124 mg Cholesterol 1 mg Fiber 3 g

Metro News
WEB | May 21, 2013

Traditionally potato salads are made with loads of mayonnaise, sour cream or oil....

Sour Cream Orange Apple Cake

This has to be my favorite coffee cake of all time. You can substitute the raisins for dried cranberries and apples for pears if desired. Serves 14 Topping 1/3 cup packed brown sugar 3 tbsp chopped pecans 1 1/2 tbsp all-purpose flour 2 tsp margarine or butter 1/2 tsp ground cinnamon Filling 2 cups chopped peeled apples 1/2 cup raisins 1 tbsp granulated sugar 1 tsp ground cinnamon Cake 2/3 cup packed brown sugar 1/2 cup granulated sugar 1/3 cup vegetable oil 2 eggs 1 tbsp grated orange zest 2 tsp vanilla extract 1 2/3 cups all-purpose flour 2 tsp baking powder 1 tsp baking soda 1/2 cup orange juice 1/2 cup light sour cream 1. Make the topping: In a small bowl, combine brown sugar, pecans, flour, margarine and cinnamon. Set aside. 2. Make the filling: In a bowl mix together apples, raisins, sugar and cinnamon. Set aside. 3. Make the cake: In a food processor or in a large bowl with an electric mixer, beat together brown sugar, granulated sugar and oil. Add eggs, one at a time, beating well after each. Mix in orange zest and vanilla. 4. In a separate bowl, stir together flour, baking powder and baking soda. In another bowl, stir together orange juice and sour cream. Add flour mixture and sour cream mixture alternately to beaten sugar mixture, mixing just until blended. Spoon half of batter into prepared pan. Top with half of apple mixture. Spoon remaining batter into pan. Top with remaining apple mixture; sprinkle with topping. 5. Preheat oven to 350° F. Bake 45 to 50 minutes, in a 10-inch (springform pan sprayed with vegetable spray) or until cake tester inserted in center comes out clean. Cool on a wire rack. Nutritional Analysis per Serving Calories 284 Protein 4 g Fat, total 9 g Fat, saturated 1.0 g Carbohydrates 49 g Sodium 187 mg Cholesterol 36 mg Fiber 2 g

Metro News
PRESS | May 15, 2013

This has to be my favorite coffee cake of all time....

Mango Lettuce Salad with Feta and Olives

Serves 6 My favorite salads are those combining fruit, an intense cheese and a sweet vinegar dressing—like this one. Mangos contain an abundance of beta carotene and antioxidants.. You can substitute ripe pears, peaches, strawberries or blueberries, for the mango. 4 cups torn, mixed salad greens 1 Belgian endive, sliced 1 small head radicchio, torn 1 ½ cups diced ripe mango ¹/³ cup light feta cheese, crumbled ¹/³ cup sliced black olives 2 Tbsp balsamic vinegar 2 Tbsp olive oil 1 Tbsp liquid honey 2 tsp sesame oil 1 tsp minced fresh garlic 1. Toss the greens, endive, radicchio, mango, cheese and olives together in a bowl. 2. Whisk the vinegar, olive oil, honey, sesame oil and garlic together in a small bowl. Pour over the salad and toss to coat. Nutritional Analysis per Serving Calories 155 Protein 3.3 g Fat 9.1 g Saturated Fat 1.7 g Carbohydrates 15 g Cholesterol 3.4 mg Sodium 210 mg Fiber 2.4 g Prep Time: 15 minutes

Metro News
WEB | May 14, 2013

My favorite salads are those combining fruit, an intense cheese and a sweet vinegar dressing—like ...

Seafood pasta pizza with dill and goat cheese

Seafood pasta pizza with dill and goat cheese Instead of the typical white flour pizza crust, try this linguine pasta crust. More fibre and nutrients are in the whole wheat pasta. The goat cheese goes so well with the seafood. Serves 6. 6 oz broken whole wheat linguine 1 egg 1/3 cup 2% milk 3 tbsp grated Parmesan cheese 8 oz seafood, cut in pieces or left whole (shrimp, scallops, squid) 1 tsp vegetable oil 1 1/2 tsp crushed garlic 3/4 cup diced sweet red peppers 1/4 cup chopped green onions 1/4 cup sliced red onions 1 cup cold seafood or chicken stock 1 cup 2% milk 3 tbsp all-purpose flour 1/3 cup chopped fresh dill (or 1 tsp dried) 1/2 cup shredded mozzarella cheese 2 oz goat cheese, crumbled 1. Preheat oven to 350°F (Cook pasta in boiling water according to package instructions or until firm to the bite. Drain and place in mixing bowl. Add egg, milk and cheese. Mix well. Pour into pan and bake for 20 minutes. 2. In large nonstick skillet (10- to 11-inch springform ) sprayed with vegetable spray, sauté seafood just until cooked, approximately 3 minutes. Drain and set seafood aside. 3. In same skillet, heat oil; sauté garlic, red peppers and green and red onions for 4 minutes. 4. Meanwhile, in small bowl combine stock, milk and flour until smooth. Add to skillet and simmer on low heat until thickened, approximately 2 minutes, stirring constantly. Add dill and seafood. Pour into pan. Sprinkle with mozzarella and goat cheese; bake for 10 minutes. Let rest for 10 minutes before serving. PER SERVING Calories 286 Protein 22 g Fat, total 8 g Fat, saturated 3 g Carbohydrates 33 g Sodium 382 mg Cholesterol 80 mg Fiber 1 g

Metro News
WEB | May 13, 2013

Instead of the typical white flour pizza crust, try this linguine pasta crust....

Choose It and Lose It: Chili's

Chili’s Quesadilla Explosion Salad with balsamic dressing 1,300 calories/86 g fat/2,470 mg sodium You have an entire day’s worth of calories and fat and two days’ worth of sodium. Equivalent One Quesadilla Explosion Salad from Chili’s is equivalent in sodium to 10 bags (250 g each) of Doritos chips. The excess cheese, quesadilla cheese wedges and dressing are the culprits. Chili’s Caribbean Salad including grilled chicken 610 calories/25 g fat/810 mg sodium All the fresh fruit and vegetables make this a much healthier salad.

Metro News
WEB | May 13, 2013

Great for casual bites, Chili’s restaurants can serve up a major amount of calories, fat and sodiu...

Scrambled Eggs with Brie Cheese and Smoked Salmon

Scrambled eggs made with velvety brie cheese and savoury smoked salmon is a real treat for a Mother’s Day breakfast. I have given a choice of using natural liquid egg substitutes instead of using 3 eggs per person, which have excess fat and cholesterol. Serves 2 1 ½ cup egg substitutes or 6 large eggs ¼ cup lower fat milk ¼ cup diced smoked salmon 1 ½ oz diced brie cheese Pinch of salt and pepper 1. In large skillet sprayed with vegetable oil, add egg substitute or eggs and milk. On a medium heat continue to scramble just until eggs are almost set. Do not overcook. 2. Serve with smoked salmon and brie cheese over top and sprinkle with salt and pepper. Prep time: 5 minutes Cook time: 5 minutes Nutritional Analysis per Serving Calories 187 Protein 26.6 g Fat 6.3 g Saturated Fat 3.9 g Carbohydrates 5.2 g Cholesterol 25 mg Sodium 785 mg Fibre 0 g

Metro News
WEB | May 10, 2013

Scrambled eggs made with velvety brie cheese and savoury smoked salmon is a real treat for a Mother�...

Miniature Hoisin Garlic Burgers

Serves 5 These burgers are extremely moist and flavorful due to the hoisin sauce. Instead of meat, use ground chicken, veal or pork, or try a combination. Serve these on miniature hamburger buns and add some sauteed onions. If you prefer, make 4 or 5 regular burgers instead of the minis. 1 lb extra-lean ground beef ¼ cup dry breadcrumbs ¼ cup chopped green onion 3 Tbsp chopped cilantro or parsley 4 Tbsp hoisin sauce 2 tsp minced fresh garlic 1 tsp minced fresh ginger 1 egg 2 Tbsp water 1 tsp sesame oil 1. Heat the barbecue to high and spray with cooking oil, or preheat the oven to 450°F. 2. Combine the beef, breadcrumbs, green onion, cilantro or parsley, 2 Tbsp of the hoisin sauce, garlic, ginger and egg in a bowl. Mix thoroughly and form into 10 mini burgers. 3. Whisk the water, remaining 2 Tbsp hoisin sauce and sesame oil together in a small bowl. 4. Brush half of the sauce over the burgers. 5. Barbecue, or place on a rack on a baking sheet and bake for 10 to 15 minutes (until no longer pink in the center). Turn the patties once, halfway through, and brush with the remaining sauce. Serve on mini hamburger buns, if desired, and garnish with sautéed onions. Nutritional Analysis per Serving (2 Mini-burgers) Calories 264 Protein 30 g Fat 7 g Saturated Fat 2.5 g Carbohydrates 15 g Cholesterol 120 mg Sodium 289 mg Fiber 2.4 g Prep Time: 10 minutes Cook Time: 10 minutes

Metro News
WEB | May 9, 2013

These burgers are extremely moist and flavorful due to the hoisin sauce....

Bow-Tie Pasta with Chicken, Olives and Sausage

Even when cooking healthier, a small amount of sausage fits into a healthy diet. Be sure to pour off excess fat after cooking. The milk sauce replaces traditional cream based sauces. Serves 6. 12 oz bow-tie pasta or rotini 1 tsp vegetable oil 1 tsp crushed garlic 8 oz spicy sausage, skin removed and chopped 1/3 cup sliced black olives 1/8 tsp red pepper flakes 2 cups cold chicken or beef stock 2 1/2 tbsp all-purpose flour 1 1/2 cups thinly sliced roasted or grilled chicken Parsley 3 tbsp grated parmesan cheese (optional) 1. Cook pasta in boiling water according to package instructions or until firm to the bite. Drain and place in serving bowl. 2. In large nonstick skillet, heat oil; sauté garlic and sausage for 5 minutes, or until sausage is no longer pink. Pour off any excess fat. Add olives and red pepper flakes. 3. Meanwhile, in a small bowl, combine stock and flour until smooth. Add to sausage mixture and simmer until just slightly thickened, approximately 4 minutes, stirring constantly. Add chicken and cook for 1 minute. Pour over pasta. Sprinkle with parsley and cheese if using, and toss. PER SERVING Calories 465 Protein 24 g Fat, total 16 g Fat, saturated 5 g Carbohydrates 54 g Sodium 689 mg Cholesterol 54 mg Fiber 2 g

Metro News
WEB | May 6, 2013

Even when cooking healthier, a small amount of sausage fits into a healthy diet....

Choose It and Lose It: Gourmet Cupcakes

Gourmet Cupcake With Icing 1125 cal/ 61 g fat/ 117 g sugar Next time you’re ready to inhale that cupcake, remember you’re consuming close to your daily calories, fat and three days’ worth of sugar! Equivalent One gourmet cupcake with icing is equivalent in calories to two cans of whipped cream. 4 French Macaroons 280 cal / 13 g fat/ 28 g sugar These wonderful and different flavoured macaroons are filled with buttercream, and are more satisfying than the jumbo cupcake.

Metro News
WEB | May 6, 2013

Everything in moderation is the key — especially when it comes to pastries. But some items are bet...

Grilled Tuna Niçoise

There’s nothing tastier than a niçoise salad made with freshly seared tuna. The trick to properly searing tuna is to cook it on high heat for the time specified—and no more. If you’re not going to eat immediately, place it in the refrigerator to stop the cooking process, otherwise the tuna will be overcooked. Instead of fresh tuna, you can use two small cans of flaked white tuna packed in water (not oil). Serves 4 2 small red potatoes 1 cup green beans, trimmed, steamed, rinsed with cold water and cut into 2-inch pieces ½ cup diced cucumber ½ cup halved cherry tomatoes ¹/³ cup diced red onion ¼ cup sliced black olives ¹/³ cup chopped fresh dill 2 Tbsp olive oil 2 Tbsp freshly squeezed lemon juice 4 anchovies, minced 1 tsp crushed fresh garlic ½ tsp Dijon mustard pinch salt and freshly ground blackpepper 1 lb raw tuna 1. Boil the potatoes until tender, approximately 15 minutes. Drain, cool and dice. Place in a serving bowl. Add the steamed beans, cucumber, tomatoes, onion, olives and dill. 2. To make the dressing, stir the oil, lemon juice, anchovies, garlic, mustard, salt and pepper together until well mixed. Pour over the potato mixture. Place three-quarters of the potato mixture on a serving platter, leaving the remainder for garnish. 3. Heat a non-stick grill pan or barbecue to high and grill the tuna for approximately 1½ minutes per side for seared, or until done to your preference, but do not overcook. Place the tuna, either whole or sliced, over the potato mixture and scatter the reserved mixture overtop or along the side. Nutritional Analysis per Serving Calories 353 Protein 42 g Fat 10 g Saturated Fat 1.8 g Carbohydrates 21 g Cholesterol 83 mg Sodium 382 mg Fiber 3.6 g Prep Time: 15 minutes Cook Time: 18 minutes

Metro News
WEB | May 1, 2013

There’s nothing tastier than a niçoise salad made with freshly seared tuna....

Choose It and Lose It: Mrs.Vanelli's Pizza

Don’t be fooled by some key words when ordering pizza. Mrs. Vanelli’s Roasted vegetable Pesto Pizza (2 slices) 1200 calories/ 66 g fat Vegetarian doesn’t mean healthy. There’s garlic spread and pesto, which are oil based, adding to the higher calories and fat. You’re consuming three quarters of your daily calories and half your daily fat. Equivalent Two slices of Mrs. Vanelli’s Roasted Vegetable Pesto Pizza are equal in fat to 11 McCain’s Deep ’n’ Delicious Three–Cheese Mini Pizzas. Mrs. Vanelli’s Hawaiian Pizza (2 slices) 860 calories/ 26 g fat If you choose this pizza made with ham and cheese, you will save about 350 calories and 40 gm of fat.

Metro News
WEB | Apr 29, 2013

Don’t be fooled by some key words when ordering pizza....

Creamy Seafood Lasagna with Leeks and Bell Peppers

You can use any combination of fish you like in this creamy lasagna, but I like shrimp for its sweet flavor and firm texture. Don’t use a fish that’s too delicate or it will fall apart. Serves 10 9 cooked lasagna noodles 1 tsp vegetable oil 2 tsp crushed fresh garlic ²/³ cup diced red or green bell pepper ²/³ cup diced leeks or red onion 1 lb seafood, cut into small pieces ¼ cup all-purpose flour 1 cup seafood or chicken stock 1 ¼ cups 2 percent evaporated milk 1 tsp Dijon mustard ¹/³ cup chopped fresh dill or 1 Tbsp dried Pinch freshly ground black pepper 1 ¼ cups smooth light ricotta 1 cup shredded cheddar cheese ½ cup shredded Swiss cheese ¼ cup grated Parmesan cheese 1. Preheat the oven to 375°F. Spray a 13- by 9-inch baking dish with cooking oil. 2. To make the seafood mixture, heat the oil in a non-stick skillet over medium heat. Sauté the garlic, bell pepper and leeks for 5 minutes or just until tender. 3. Add the seafood and sauté until the fish is opaque, approximately 3 minutes. Pour off any excess liquid. Set aside. 4. Combine the flour, stock, milk and mustard in a non-stick saucepan and stir until smooth. Simmer over medium heat until just thickened, approximately 4 minutes, stirring often. Stir in the dill, pepper and the seafood mixture. Remove from the heat. 5. For the cheese mixture, combine the ricotta, ¾ cup of the cheddar cheese, Swiss and Parmesan cheese in a small bowl, mixing well. 6. To assemble, place 3 lasagna noodles in the prepared baking dish. Spread ¹?³ of the seafood mixture over top, then ½ of the cheese mixture. Repeat for second layer. Top with the remaining 3 lasagna noodles and the remaining seafood mixture. Sprinkle the remaining ¼ cup cheddar cheese over the top. Cover with foil and bake approximately 30 minutes, removing the foil for the last 10 minutes of baking time. Allow to rest for 5 minutes before cutting and serving. Nutritional Analysis per Serving Calories 345 Protein 27 g Fat 12 g Saturated Fat 7 g Carbohydrates 32 g Cholesterol 82 mg Sodium 426 mg Fiber 0.9 g Prep Time: 20 minutes Cook Time: 42 minutes

Metro News
WEB | Apr 24, 2013

You can use any combination of fish you like in this creamy lasagna, but I like shrimp for its sweet...

Choose It and Lose It: Country Style

Country Style Breakfast Bagel Deluxe 500 cal/ 14 g fat/ 1,410 mg sodium The bagel, which has few nutrients, is more dense and higher in sodium than an English muffin. The eggs are not the guilty culprit here. Equivalent One Country Style Breakfast Bagel Deluxe is equal in calories to nine sunny side up eggs. Country Style Breakfast Sandwich BLT 250 cal/ 12 g fat/ 420 mg sodium The English muffin saves you the calories, fat and sodium so you can afford to add on an egg.

Metro News
WEB | Apr 22, 2013

While many places are now offering on-the-run breakfast, some choices are much better than others wh...

Salmon with Orange-Miso Glaze

You can either bake this fish or barbecue it on a cedar plank. The planks are available at fish stores, supermarkets or lumberyards. Presoak them in water for at least 8 hours to prevent burning. You can reuse the planks a couple of times. Serves 4 2 Tbsp yellow miso ¼ cup orange juice concentrate 2 tsp low-sodium soy sauce 2 tsp sesame oil 5 tsp brown sugar ½ tsp grated orange peel four 4-oz skinless salmon fillets 2 tsp sesame seeds 3 Tbsp diced green onions 2 Tbsp chopped cilantro 1. Preheat the oven to 425°F. Spray a baking sheet with cooking oil (or have ready a presoaked cedar plank and preheat the barbecue to high). 2. To make the glaze, combine the miso, orange juice, soy sauce, oil, sugar and orange peel in a small bowl. 3. Remove 2 Tbsp of the glaze and brush lightly over the salmon. Sprinkle with the sesame seeds. 4. Place the salmon on the prepared baking sheet or cedar plank and bake or grill for 10 minutes per inch of thickness of fish, or until the fish flakes easily when pierced with a fork. 5. Serve with the remaining sauce on the side. Garnish each serving with a sprinkling of green onions and cilantro. Nutritional Analysis per Serving Calories 321 Protein 38 g Fat 13 g Saturated Fat 2.5 g Carbohydrates 12 g Cholesterol 77 mg Sodium 551 mg Fiber 0.6 g Prep Time: 5 minutes Cook Time: 10 minutes

Metro News
WEB | Apr 19, 2013

You can either bake this fish or barbecue it on a cedar plank....

Panini Clubhouse Sandwich with Grilled Chicken, Crisp Prosciutto, Avocado and Cheese

Paninis—grilled sandwiches filled with vegetables—are all the rage today. I like this take on a clubhouse sandwich. I use prosciutto instead of bacon since it has less fat and calories. One ounce of prosciutto has 50 calories and 3 grams of fat, whereas bacon has 130 calories and 10 grams of fat per ounce. Sautéing prosciutto gives it the texture of bacon. Serves 8 8 oz skinless boneless chicken breast 2 Tbsp light mayonnaise 2 tsp freshly squeezed lemon juice 1 tsp Dijon mustard ½ tsp crushed fresh garlic pinch freshly ground black pepper 4 large tortillas (preferably whole wheat) ²/³ cup grated Parmesan or Swiss cheese ¹/³ cup diced, seeded plum tomatoes ¹/³ cup diced sweet onion ½ diced ripe avocado 1. Spray a non-stick skillet with cooking oil and place over medium heat. Sauté the prosciutto for 5 minutes or just until dry and beginning to crisp. Remove from the pan, cool slightly and crumble. Wipe the skillet and respray. 2. Working with one at a time, pound the chicken breasts between two sheets of waxed paper to an even ¼-inch thickness. Sauté the chicken for 5 minutes, or just until cooked and no longer pink in the center, turning halfway. Cool for 5 minutes, then dice. 3. Combine the mayonnaise, lemon juice, mustard, garlic and pepper in a small bowl and mix thoroughly. Spread evenly over the entire surface of the tortillas. Scatter the chicken, prosciutto, cheese, tomato, onion and avocado overtop. Fold in the sides of each tortilla and roll it up tightly. 4. Preheat a non-stick grill pan to hot and spray with cooking oil. Sear the rolls on both sides until browned, approximately 2 minutes per side. Slice in half before serving. Nutritional Analysis per Serving Calories 143 Protein 12 g Fat 6.1 g Saturated Fat 2.2 g Cholesterol 28 mg Carbohydrates 12 g Sodium 333 mg Fiber 1.6 g Prep Time: 20 minutes Cook Time: 14 minutes

Metro News
WEB | Apr 16, 2013

Paninis—grilled sandwiches filled with vegetables—are all the rage today....

Choose It and Lose It: Tim Hortons Donuts

Everyone’s favourite Canadian coffee shop has so many delicious treats to choose from. But you should know what you’re biting into. Tim Hortons old-fashioned glazed doughnut 320 calories/19 g fat /22 g sugar Made without yeast, this is more dense, resulting in higher calories, fat and sugar. Equivalent One Tim Hortons old-fashioned glazed doughnut is equal in fat to 13 Special K chocolate delight granola bars. Tim Hortons honey dip yeast doughnut 210 calories / 8 g fat / 11 g sugar The yeast allows for a lighter doughnut, which has half the fat and sugar.

Metro News
WEB | Apr 15, 2013

Everyone’s favourite Canadian coffee shop has so many delicious treats to choose from....

Smoked Salmon, Cheese, Avocado and Caper Wrap

My version of a lox and cream cheese sandwich has fewer calories, less fat, and more interesting and tasty ingredients! The light ricotta and cream cheese combination is the key substitute for regular cream cheese. Serves 8 ¹/³ cup smooth light ricotta 2 Tbsp light cream cheese ¹/³ cup goat cheese 2 Tbsp light mayonnaise 2 tsp freshly squeezed lemon juice 1 tsp Dijon mustard ½ tsp crushed fresh garlic pinch freshly ground black pepper 4 large tortillas (preferably whole wheat) 4 pieces leafy lettuce 4 oz smoked salmon, diced ½ cup diced red onion ½ cup diced ripe avocado 1 Tbsp capers 1. Purée the ricotta, cream cheese, goat cheese, mayonnaise, lemon juice, mustard, garlic and pepper in a small food processor, or with a hand beater, until smooth. 2. Divide the cheese mixture among the tortillas, spreading it to ¼ inch from the edges. Place the lettuce overtop. 3. Scatter the salmon, onion, avocado and capers over the lettuce. Roll the bottom of each tortilla up and over the filling, fold in the sides and roll the tortilla up tightly. Cut in half before serving. Nutritional Analysis per Serving Calories 124 Protein 7 g Fat 6.1 g Saturated Fat 2.1 g Carbohydrates 14 g Cholesterol 12 mg Sodium 324 mg Fiber 1.8 g Prep Time: 15 minutes

Metro News
WEB | Apr 12, 2013

My version of a lox and cream cheese sandwich has fewer calories, less fat, and more interesting and...

Roasted Sweet Pepper Salad with Pine Nuts, Goat Cheese and Basil

I can never make enough of this simple salad. In restaurants roasted peppers are often marinated in oil, which adds calories and fat. Here I use only 1 tablespoon of olive oil—and the results are outstanding. Red, yellow, and orange bell peppers contain an abundance of beta carotene and antioxidants, which help in the fight against cancer. Serves 6 6 bell peppers of various colors, roasted 1 Tbsp olive oil 1 tsp balsamic vinegar ¼ cup crumbled goat cheese 3 Tbsp chopped fresh basil or parsley 2 Tbsp pine nuts, toasted 1. Slice the roasted peppers in thick slices and arrange on a platter. 2. Whisk the oil and vinegar together in a small bowl. Drizzle over the peppers. 3. Sprinkle with goat cheese, basil and pine nuts. Nutritional Analysis per Serving Calories 88 Protein 2.7 g Fat 4.9 g Saturated Fat 1.3 g Carbohydrates 8.3 g Sodium 20 mg Cholesterol 2.2 mg Fiber 2.5 g Prep Time: 10 minutes

Metro News
WEB | Apr 9, 2013

I can never make enough of this simple salad....

Choose It and Lose It: McDonald's Burgers

Angus Deluxe 780 calories / 47 g fat / 1660 mg sodium The Angus beef tends to be fattier than the regular burger meat. This is also served on a premium bun which accounts for 240 calories and 540 mg of sodium. Equivalent to: A 13 oz (369 g) New York strip loin steak in calories. Vs. Big Mac 540 calories / 29 g fat / 1020 mg sodium The Big Mac is a better choice with close to a third less calories, fat and sodium.

Metro News
WEB | Apr 8, 2013

The Angus beef tends to be fattier than the regular burger meat....

Choose It and Lose It: NY Fries

Of course fries are deep-fried, which equals calories and fat. Next time, reach for another option instead. New York Fries Classic Fries (regular) 580 calories / 27 g fat Even though these fries are cooked in trans-fat free, non-hydrogenated sunflower oil, there are very few nutrients in this meal or snack. This represents one third of your daily calories and fat. Not worth it! Equivalent The regular fries are equal in fat to five Wendy’s baked potatoes with sour cream. New York Fries Hot Dog with cheese sauce 435 calories / 21.3 g fat I don’t often recommend hot dogs, but there are not a lot of choices at New York Fries. Even with the cheese sauce, it’s a marginally better choice than fries.

Metro News
WEB | Apr 1, 2013

Of course fries are deep-fried, which equals calories and fat. Next time, reach for another option i...

Spinach, Tomato, Chicken and Hummus Wrap

This is a wrap I developed for the Pickle Barrel chain of restaurants in Toronto. When the customers want a healthier wrap, this is what they order. The combination of spinach, sauteed chicken and hummus is a winner. Homemade hummus always has considerably fewer calories and less fat than the store-bought type. Serves 8 8 oz skinless boneless chicken breast 1 cup thinly sliced green bell pepper 1 cup thinly sliced red bell pepper ¹/³ cup thinly sliced red or sweet onion ¹/³ cup low-fat feta cheese, crumbled ½ cup chopped rehydrated sun-dried tomatoes ¹/³ cup diced black olives 1 Tbsp olive oil 1 ½ tsp dried basil 1 ½ tsp minced fresh garlic ²/³ cup hummus 4 large whole wheat tortillas (or flavor of your choice) 1 cup baby spinach leaves 1. Working with one at a time, pound the chicken breasts to an even ½-inch thickness between two sheets of waxed paper. 2. Spray a non-stick grill pan with cooking oil and sauté the chicken for approximately 8 minutes, or until no longer pink in the center. Slice into thin strips. 3. Stir the green and red pepper, onion, feta, tomatoes, olives, oil, basil and garlic together in a large bowl. 4. Spread the hummus over the entire surface of the tortillas. Place the vegetable mixture over the hummus. Scatter the spinach leaves overtop and add the chicken. Roll the bottom of each tortilla up and over the filling, fold in both sides, and continue to roll up tightly. Cut each roll in half before serving. Nutritional Analysis per Serving Calories 256 Protein 13 g Fat 10.5 g Saturated Fat 1.5 g Carbohydrates 11 g Cholesterol 22 mg Sodium 280 mg Fiber 4.5 g Prep Time: 15 minutes Cook Time: 8 minutes

Metro News
WEB | Apr 1, 2013

This is a wrap I developed for the Pickle Barrel chain of restaurants in Toronto....

Choose It and Lose It: Tim Hortons

Tim Hortons BLT on whole wheat bun 400 calories / 18 g fat With extra bacon and light mayo the fat is close to double that of the chicken club. The bacon is also not a sufficient source of protein for lunch. Equivalent to 28 Schneider's Country Natural ham slices in fat vs Toasted chicken club on homestyle soft bun 380 calories / 7 g fat Chicken is a better protein and it’s served with a mustard sauce which is lighter than mayo saving you half the fat.

Metro News
WEB | Mar 25, 2013

Find out which sandwich is better when it comes to a timmy's run!...

Roasted Seafood over Linguini with Lemon Olive Oil

This dish tastes heavenly, presents beautifully and is quick to prepare. Feel free to substitute the seafood of your choice. Buy cleaned squid and use tentacles if desired. For some extra spice sprinkle with dried chili flakes. To boost your fibre try whole grain pasta. Serves 4 12 oz raw shrimp, peeled and deveined (tail left on) 8 oz cleaned squid cut into rings 12 mussels, scrubbed 8 oz dry linguini 2 tsp vegetable oil 1 cup thinly sliced red onion ½ cup thinly sliced red bell pepper ½ cup thinly sliced zucchini 3 Tbsp olive oil 3 Tbsp freshly squeezed lemon juice 2 tsp crushed fresh garlic 1 tsp hot chili sauce, or to taste 1/3 cup chopped cilantro or basil pinch salt and freshly ground black pepper 1. Preheat the oven to 425ºF. Line a baking sheet with foil and spray with cooking oil. 2. Place the shrimp, squid and mussels on the prepared baking sheet. Roast for 8 minutes, or until the mussels open. Remove from the oven and keep covered. 3. While the seafood roasts, cook the linguini in boiling water until al dente, about 8 minutes. Drain, reserving 2 Tbsp of the pasta water for the sauce. Set aside. 4. While the pasta cooks, spray a large non-stick skillet with cooking oil, add the vegetable oil and place over medium heat. Add the onion, bell pepper and zucchini; stir-fry for 4 minutes, just until the vegetables begin to soften. Add the seafood, pasta, reserved pasta water, olive oil, lemon juice, garlic, chili sauce, cilantro, salt and pepper. Toss well and serve. Nutritional Analysis per Serving Calories 491 Protein 32 g Fat 17 g Saturated Fat 2.5 g Carbohydrates 52 g Cholesterol 230 mg Sodium 379 mg Fiber 3.4 g Prep Time: 10 minutes Cook Time: 12 minutes

Metro News
WEB | Mar 12, 2013

This dish tastes heavenly, presents beautifully and is quick to prepare....

Rose’s Low-Fat Philadelphia Cheese Steak

Philly steaks—grilled thin steak topped with loads of cooked vegetables and cheese— are all the rage now. Naturally, they originated in Philadelphia. But the classic sandwich is high in calories, fat and sodium. Use either a New York strip or top sirloin which is lean. You’ll be shocked how delicious it is. Serves 8 2 tsp vegetable oil 2 cups sliced onions 2 tsp crushed fresh garlic 2 tsp brown sugar 1/4 tsp salt and freshly ground black pepper 1 cup sliced red bell pepper 1 cup sliced green bell pepper 8 oz grilling steak 2 Tbsp low-fat mayonnaise 3 Tbsp low-fat sour cream 2 tsp horseradish 4 small wholegrain rolls (6-inch), split 3/4 cup grated provolone or Gruyère cheese 1. Preheat the oven to 425°F. Line a baking sheet with foil. 2. Spray a large non-stick skillet with cooking oil, add the vegetable oil and place over medium heat. Add the onions and sauté for 8 minutes. Add the garlic, brown sugar, salt, pepper and bell pepper. Sauté for another 5 minutes. Set aside and keep warm. 3. Spray a non-stick grill or skillet with cooking oil and place over high heat. Cook the steak just until done to your preference, approximately 5 to 8 minutes. Cool for 5 minutes before cutting into thin slices. Add to the vegetable mixture. 4. Combine the mayonnaise, sour cream and horseradish. Spread thinly over both sides of the rolls. Divide filling among the 4 rolls, sprinkle with the cheese and replace the top half of the bun. Place on the prepared baking sheet and bake for 5 minutes. Slice in half before serving. Nutritional Analysis per Serving Calories 170 Protein 12 g Fat 8.2 g Saturated Fat 3.4 g Carbohydrates 9 g Cholesterol 28 mg Sodium 129 mg Fiber 2 g Prep Time: 15 minutes Cook Time: 23 minutes

Metro News
PRESS | Mar 6, 2013

Philly steaks—grilled thin steak topped with loads of cooked vegetables and cheese— are all the ...

Salmon Stuffed with Mixed Olives and Sun-Dried Tomatoes

This olive and sun-dried tomato mixture is incredible with salmon, but it also goes well with halibut or sea bass. If you don’t have both types of olives on hand, remember that green have a more intense flavor and black are milder. If you like, add some thinly sliced olives as a garnish. Serves 4 3 Tbsp chopped black olives 3 Tbsp chopped green olives 3 Tbsp chopped rehydrated sun-dried tomatoes 2 Tbsp seasoned breadcrumbs 2 tsp olive oil 1 tsp crushed fresh garlic 1 tsp Dijon mustard Four 4-oz skinless salmon fillets 3 Tbsp chopped fresh parsley or basil 1. Preheat the oven to 425°F. Spray a baking sheet with cooking oil. 2. Finely chop the olives, sun-dried tomatoes, breadcrumbs, oil, garlic and mustard, either by hand or using a small food processor. 3. Make a ¼-inch vertical slit through the top of each salmon fillet to within ¼ inch of each end. Divide the filling and stuff the fish. Bake in the center of the oven for 10 minutes per inch of thickness. Garnish with fresh parsley or basil. Nutritional Analysis per Serving Calories 386 Protein 37 g Fat 13 g Saturated Fat 2.2 g Carbohydrates 7 .5 g Cholesterol 112 mg Sodium 436 mg Fiber 2.1 g Prep Time: 10 minutes Cook Time: 10 minutes

Metro
PRESS | Mar 5, 2013

This olive and sun-dried tomato mixture is incredible with salmon, but it also goes well with halibu...

Choose It and Lose it: Pizza Hut

Italian classic (2 medium slices with stuffed crust) 860 calories / 36 g fat With two high fat salty meats and a cheese stuffed crust, you’re asking for health issues. Two slices, barely a meal, give you half your daily calories and fat. Equivalent to entire Piller’s kolbassa sausage in fat Vs Triple crown (2 medium slices with thin crust) 440 calories / 16 g fat Just adding one meat and a thinner crust saves you half the calories and fat.

Metro News
PRESS | Mar 4, 2013

Pizza is everyone's favourite takeout, find out which pizza you should choose and lose!...

Greek Feta Burgers

Add some mushrooms, feta cheese and oregano and you have a whole new burger. Try substituting ground chicken, turkey or veal. Forget the bun—I love to serve these over a bed of couscous. But if you’re serving them on a bun, be sure to include lettuce, tomatoes and onions for an extra serving of veggies. Serves 5 1 cup chopped mushrooms 1/2 cup chopped onion 1/3 cup light feta cheese, crumbled 1 lb extra-lean ground beef or lamb 1/4 cup finely chopped fresh chives or green onions 3 Tbsp chopped fresh oregano 2 Tbsp barbecue sauce 3 Tbsp dry seasoned breadcrumbs 2 tsp minced fresh garlic 1 egg 3 Tbsp chopped fresh oregano or parsley 1. Spray a non-stick skillet with cooking oil; add the mushrooms and onions and cook over medium-high heat for 4 minutes or until softened and browned. Remove from the heat. Stir in the feta. 2. Combine the beef, chives, oregano, barbecue sauce, breadcrumbs, garlic and egg in a bowl. Stir in the onion mixture. Mix thoroughly. Form into 5 patties. 3. Spray a non-stick grill pan or barbecue grill with cooking oil and heat to medium-high. Grill the patties for 3 to 5 minutes per side or until no longer pink in the center. (Alternatively, place on a baking sheet in the center of a preheated 450?F oven for 10 to 15 minutes or until cooked through, turning once.) Garnish with oregano and crumbled feta cheese, if desired. Nutritional Analysis per Serving Calories 194 Protein 21 g Fat 9.6 g Saturated Fat 3.6 g Carbohydrates 5.9 g Cholesterol 76 mg Sodium 210 mg Fiber 0.8 g Prep Time: 10 minutes Cook Time: 15 minutes

Metro News
PRESS | Mar 4, 2013

Add some mushrooms, feta cheese and oregano and you have a whole new burger!...

New York-Style Miniature Cheesecakes

These petite cheesecakes are perfect for one serving and leave none to go to waste. They can also be ready sooner than a regular-sized cheesecake, since they chill much faster. Baking the cheesecakes in a water bath—a pan filled with water—keeps them moist and prevents them from sinking in the middle. Serve with fresh berries or a fruit-based dessert sauce and a dusting of icing sugar. I like to garnish with a drizzle of melted fruit sorbet, such as mango or raspberry. Makes 12 cheesecakes 1 ½ cups smooth light ricotta ¾ cup light cream cheese, softened ½ cup light sour cream 1 egg 1 tsp pure vanilla extract 2 Tbsp freshly squeezed lemon juice 1 tsp grated lemon zest 2 Tbsp all-purpose flour 2/3 cup granulated sugar 1. Preheat the oven to 350°F. Line a 12-cup muffin tin with paper muffin liners. 2. Combine the ricotta, cream cheese, sour cream, egg, vanilla, lemon juice, zest, flour and sugar in a food processor and process until smooth and creamy. Divide the mixture among the prepared muffin cups. 3. Set the muffin tin in a larger pan or on a baking sheet with sides. Pour enough hot water into the pan to come one-third to one-half up the sides of the muffin cups. 4. Bake in the center of the oven for 20 minutes. 5. Remove the muffin tin from the water bath and cool to room temperature on a rack. Chill for 1 hour. 6. To serve, remove the paper liners and place on individual serving plates. Garnish with berries and a sprinkle of icing sugar. Nutritional Analysis per Serving (1 Cheesecake) Calories 130 Protein 6.2 g Fat 4.7 g Saturated Fat 2.9 g Carbohydrates 17 g Cholesterol 35 mg Fiber 0.1 g Prep Time: 10 minutes Cook Time: 20 minutes

Metro News
PRESS | Feb 27, 2013

These petite cheesecakes are perfect for one serving and leave none to go to waste....

Beef Cabbage Rolls with Orzo in Tomato Sauce

Nothing cooks up better than savoy cabbage, which has a distinctively loose, full head of crinkled leaves. It’s mild in flavor and doesn’t lose its color or texture after being simmered. It’s not always available, however, so you may have to make do with ordinary green cabbage. These cabbage rolls are mild tasting and slightly different because of using orzo instead of rice. Serves 4 1 head green Savoy cabbage, core removed 1/2 cup orzo (or any small, shaped pasta) 1 cup chopped mushrooms 1/3 cup chopped onion 1 tsp minced fresh garlic 8 oz lean ground beef 3 Tbsp barbecue sauce 2 tsp dried basil 1 large egg Pinch salt and freshly ground black pepper 1 can (28 oz) tomatoes, with juice 3 Tbsp packed brown sugar 1/2 cup water 1 Tbsp freshly squeezed lemon juice 1/3 cup raisins (any variety) 3 Tbsp chopped fresh basil or parsley 1. Bring a large pot of water to a boil and cook the whole cabbage for 20 to 25 minutes; drain. When it’s cool enough to handle, separate the leaves carefully. Set aside 8 leaves. 2. Cook the orzo in a pot of boiling water for 8 to 10 minutes, until the pasta is tender but firm. Drain and rinse under cold running water. Drain again and set aside. 3. Spray a non-stick frying pan with cooking oil. Add the mushrooms, onion and garlic, and cook over medium-high heat for 7 minutes, or until slightly browned. Transfer to a bowl. Add the orzo, ground beef, barbecue sauce, 1 tsp of the dried basil, egg, salt and pepper; mix well. 4. Place about 1/3 cup of the beef-orzo mixture in the center of a cabbage leaf. Fold in the sides and roll it up. Repeat with the remaining filling. 5. Combine the tomatoes and juice, brown sugar, remaining 1 tsp dried basil, water and lemon juice in a food processor; purée. Add the raisins, and pour the mixture into a large non-stick saucepan over medium-high heat. Bring to a boil, then reduce the heat to low. 6. Add the cabbage rolls and cook, covered, for 1 hour and 15 minutes, turning the rolls over at the halfway point through the cooking. 7. Serve hot, garnished with the fresh basil. Nutritional Analysis per Serving Calories 395 Protein 22 g Fat 10 g Saturated Fat 3.9 g Carbohydrates 53 g Cholesterol 35 mg Sodium 331 mg Fiber 9 g Prep Time: 10 minutes Cook Time: approximately 110 minutes

Metro News
PRESS | Feb 26, 2013

Nothing cooks up better than savoy cabbage, which has a distinctively loose, full head of crinkled l...

Quinoa with Charred Corn, Bell Pepper and Spinach

Quinoa is a “super” food—low glycemic, with an abundance of nutrients. Containing eight essential amino acids, it’s the only grain that’s considered a complete protein, making this recipe a vegetarian’s delight. Instead of fresh spinach you can use half a 10-ounce package of frozen spinach – cooked and squeezed dry. Serves 4 1 cup quinoa 2 cups vegetable or chicken stock 1½ cups canned corn kernels, drained 1 tsp vegetable oil 1 cup diced onion ½ cup diced red bell pepper 2 tsp crushed fresh garlic ½ tsp ground cumin 1 tsp seeded minced jalapeño pepper (or 1 tsp hot chili sauce or paste) 4 cups chopped fresh spinach 1 Tbsp water 1/3 cup chopped green onion 1/3 cup chopped cilantro or parsley 1/3 cup crumbled light feta cheese 2 Tbsp olive oil 2 Tbsp freshly squeezed lemon juice 1. Bring the quinoa and stock to a boil. Cover and simmer for 15 minutes, just until the stock is absorbed and the quinoa tender. Remove from the heat and place in a serving bowl. 2. Spray a small non-stick skillet with cooking oil and place over medium heat. Sauté the corn for approximately 8 minutes, just until browned, stirring constantly. Set aside. 3. Spray a medium non-stick skillet with cooking oil, add the vegetable oil and place over medium heat. Add the diced onion, bell pepper, garlic, cumin and jalapeño pepper and sauté until the onion begins to brown, about 5 minutes. 4. Add the spinach and water. Cook until the spinach wilts, approximately 2 minutes. 5. Remove from the heat. Stir in the green onion, cilantro, cheese, olive oil, lemon juice and sautéed corn. Add the mixture to the quinoa and mix well. Nutritional Analysis per Serving: Calories 379 Protein 14g Fat 13g Saturated Fat 2.4g Carbohydrates 53g Cholesterol 5mg Sodium 436 mg Fiber 7.0g Prep Time: 15 minutes Cook Time: 30 minutes

Metro News
PRESS | Feb 20, 2013

Quinoa is a “super” food—low glycemic, with an abundance of nutrients....

Salmon Teriyaki

This is the number-one choice for clients of my catering company. As an alternative, grill the fish and serve the sauce separately. Use the sauce over chicken as well. Serves 4 1/4 cup packed brown sugar 2 Tbsp low-sodium soy sauce 1 Tbsp water 2 Tbsp rice vinegar 2 tsp sesame oil 2 tsp cornstarch 2 tsp minced fresh garlic 1½ tsp minced fresh ginger four 4-oz portions skin-on salmon fillets 2 tsp sesame seeds 3 Tbsp chopped cilantro or parsley 1. Preheat the oven to 425ºF. Line a rimmed baking sheet with foil and spray with cooking oil. 2. Whisk the brown sugar, soy sauce, water, vinegar, oil, cornstarch, garlic and ginger together in a small saucepan. Cook over medium heat until thickened and smooth. Remove from the heat. 3. Place the salmon, skin-side down, on the prepared baking sheet. Spoon half the sauce over the salmon. Sprinkle with sesame seeds. Bake in the center of the oven for 10 minutes per inch thickness of fish, or until the fish flakes easily when pierced with a fork. 4. Garnish with cilantro and sesame seeds and serve with the remaining sauce on the side. Nutritional Analysis per Serving Calories 250 Protein 24 g Fat 10 g Saturated Fat 1.6 g Carbohydrates 16 g Cholesterol 64 mg Sodium 323 mg Fiber 0.3 g Prep Time: 5 minutes Cook Time: 13 minutes

Metro News
PRESS | Feb 19, 2013

This is the number-one choice for clients of my catering company....

Choose It and Lose It: The Keg Desserts

Chocolate Cake with Ice Cream 1,059 calories / 59 g fat Layered chocolate cake with creamy frosting and ice cream gives you three quarters of your daily calories and fat for the day! Forget the meal! Excess butter, cream, sugar and chocolate are the culprits. Equivalent to 3 ½ 8-oz grilled top sirloin steaks in fat Vs Billy Miner Pie 573 calories / 31 g fat The combination of mocha ice cream, chocolate crust, hot fudge, caramel and almonds offers half the calories and fat. And it’s delicious!

Metro News
PRESS | Feb 18, 2013

What's a steak dinner without dessert?...

Choose It and Lose It: Canned Tuna

Spicy Thai tuna on a whole wheat bagel 490 calories / 13 g fat These individual meals in a can have become a popular trend today. But read the ingredients carefully as they differ greatly, usually due to more oil added. The bagel even though whole wheat has over 300 calories alone. Equivalent to 5 spicy chicken tenders (battered) from Popeye’s in calories Vs Tomato and onion tuna on a whole wheat English muffin 200 calories / 3 g fat This variety contains less oil and is served on an English muffin which has only 100 calories, a better choice than a bagel.

Metro News
PRESS | Feb 11, 2013

These individual meals in a can have become a popular trend today....

Asian Beef Lettuce Wraps with Peanut Sauce

I love the mu shiu served in Chinese restaurants. Minced pork, chicken or beef with hoisin sauce and vegetables is served in lettuce leaves or flour wraps. They’re high in calories and fat due to extra oil and the fattier quality of the beef. These homemade ones taste great and they’re leaner. The peanut sauce is made with light coconut milk. Serves 4 2 tsp vegetable oil 1 cup chopped onion ½ cup diced carrot ¾ cup diced red bell pepper 12 oz extra-lean ground beef 1/4 cup light coconut milk 2 Tbsp natural peanut butter 4 tsp low-sodium soy sauce 4 tsp rice wine vinegar 2 tsp sesame oil 1½ tsp minced garlic 1 tsp honey 1 tsp sesame seeds 1 tsp minced fresh ginger ½ tsp hot Asian chili sauce 1/4 cup chopped cilantro or parsley 1/4 cup chopped green onions 8 large Boston or butter lettuce leaves 1. Spray a large non-stick skillet with cooking oil, add the vegetable oil and place over medium-high heat. Sauté the onion until browned, about 5 minutes. Add the carrot and bell pepper and sauté for another 8 minutes, until the vegetables are tender-crisp. Add the beef and sauté until no longer pink, about 4 minutes. 2. Combine the coconut milk, peanut butter, soy sauce, vinegar, sesame oil, garlic, honey, sesame seeds, ginger and chili sauce. Add to the beef mixture and simmer for 3 minutes. 3. Stir in the cilantro and green onions. Divide among lettuce leaves and roll up or allow your guests to roll their own. Nutritional Analysis per Serving Calories 276 Protein 21 g Fat 16 g Saturated Fat 4.2 g Carbohydrates 12g Cholesterol 31 mg Sodium 274 mg Fiber 2.8 g Prep Time: 15 minutes Cook Time: 20 minutes

Metro News
PRESS | Feb 7, 2013

I love the mu shiu served in Chinese restaurants....

Pork Tenderloin with Orange-Balsamic Glaze

Pork tenderloins are usually sold in packages of two, each package averaging 1½ pounds. If you buy them from your butcher the tenderloins may be larger and you’ll have to increase the cooking time. Today’s improved agricultural methods mean that pork can safely be eaten medium or medium-rare. Serves 6 1½ lb pork tenderloin (2 small loins) 1/4 cup orange juice concentrate 1/4 cup apricot jam 1 Tbsp balsamic vinegar 1 Tbsp olive oil 2 tsp grated orange zest 1 tsp minced garlic pinch salt and freshly ground black pepper 3 Tbsp chopped fresh parsley or cilantro 1/4 cup diced dried apricots 1. Preheat the oven to 425°F. Line a 9- x 13-inch baking dish with parchment paper. 2. Lightly spray a non-stick grill pan or skillet with cooking oil and place over high heat. 3. Sear the tenderloins for about 2 minutes per side, or just until browned. Place in the prepared baking pan. 4. To make the glaze, combine the juice concentrate, jam, vinegar, oil, orange zest, garlic, salt and pepper until smooth. Spoon ¼ cup of the glaze over the tenderloins and bake for about 20 minutes or until the internal temperature reaches 145°F for medium. 5. Reheat the remaining glaze. Slice the tenderloin and serve with the glaze overtop. Garnish with chopped parsley and diced apricots. Nutritional Analysis per Serving Calories 206 Protein 24 g Fat 5.5 g Saturated Fat 1.6 g Carbohydrates 14 g Cholesterol 74 mg Sodium 80 mg Fiber 0.7 g Prep Time: 5 minutes Cook Time: 25 minutes

Metro News
PRESS | Feb 5, 2013

Today’s improved agricultural methods mean that pork can safely be eaten medium or medium-rare....

Three-Cheese Grilled Sandwich with Tomatoes and Onions

Who would have thought that old comfort food, grilled cheese, would make such a comeback—not only as a casual sandwich at home, but also as an elegant appetizer at parties? Here’s a twist on the traditional; I use it as a lunch item, on buffets and even cut into quarters as an appetizer. Serves 4 ¼ cup light aged cheddar cheese, thinly sliced 1/8 cup Parmesan cheese, freshly grated ¼ cup crumbled goat cheese 4 slices wholegrain bread 4 slices plum tomato 4 slices sweet onion 1. Divide the cheddar, Parmesan and goat cheese between two slices of bread. Top with the sliced tomatoes and onions. Cover with the remaining two slices of bread. Spray both sides of each sandwich with cooking oil. 2. Spray a non-stick skillet with cooking oil and place over medium heat. Cook the sandwiches for approximately 4 minutes per side, being careful not to burn them. 3. Cut each sandwich into quarters and serve 2 per person. Nutritional Analysis per Serving Calories 199 Protein 11g Fat 11g Saturated Fat 6.2g Carbohydrates 15g Cholesterol 25mg Sodium 288mg Fiber 2.3g Prep Time: 10 minutes Cooking time: 8 minutes

Metro News
PRESS | Feb 4, 2013

Who would have thought that old comfort food, grilled cheese, would make such a comeback—not only ...

Choose It and Lose It: Subway

Tuna sub (6” with southwest sauce and light mayo) 620 calories / 39 g fat Tuna is considered a healthy low fat fish on its own. But when combined with mayonnaise and a southwest sauce the calories and fat in this sub represents half your daily calories and fat. *Equivalent to 5 cans of tuna packed in water in calories Steak and cheese sub (6”) 380 calories / 10 g fat Shocking to most, the lean steak and cheese is a healthier option.

Metro News
PRESS | Feb 4, 2013

Tuna is considered a healthy low fat fish on its own. But when combined with mayonnaise and a southw...

Turkey Scaloppini with Apricot and Dried Cherry Salsa

Most supermarkets now sell boneless turkey breast, which is leaner than chicken. A 3½-ounce serving of chicken has about 140 calories and 3 grams of fat, while the same amount of turkey breast has 120 calories and 1 gram of fat! If you can’t find these thin cutlets, ask your grocer to slice boneless breast into scaloppini. Dusting it with flour keeps the turkey moist. The dried fruit salsa is a perfect accompaniment. Serve the scaloppini over Sweet Potato Mash, with grilled vegetables alongside. Serves 4 4 turkey scaloppini (about 1 lb) ¼ cup all-purpose flour 2 tsp vegetable oil Salsa 1/4 cup chopped dried apricots ¼ cup dried cranberries 1 cup diced red bell pepper 1/3 cup diced green onions, white part only 1 tsp crushed fresh garlic ¼ cup chopped cilantro or parsley 3 Tbsp apricot jam 1 Tbsp pure maple syrup 1 tsp Dijon mustard 2 tsp apple cider vinegar or freshly squeezed lemon juice Garnish 3 Tbsp chopped cilantro or parsley 1. Dust the turkey with flour. Spray a non-stick grill pan or skillet with cooking oil, add the vegetable oil and heat to medium. Sauté the turkey just until browned on both sides and no longer pink, about 8 minutes in total. Remove from the heat and keep covered. 2. To make the salsa, combine the apricots, cranberries, bell pepper, green onion, garlic, cilantro, jam, maple syrup, mustard and vinegar or lemon juice. 3. Spoon the salsa over the turkey and garnish with cilantro or parsley. Nutritional Analysis per Serving Calories 314 Protein 27 g Fat 6.4 g Saturated Fat 1.4 g Carbohydrates 33 g Cholesterol 91 mg Sodium 144 mg Fiber 3.6 Prep Time: 15 minutes Cook Time: 8 minutes

Metro News
PRESS | Jan 30, 2013

A 3½-ounce serving of chicken has about 140 calories and 3 grams of fat, while the same amount of t...

Can You Really Maintain a No-Wheat Diet?

Can You Really Maintain a No-Wheat Diet? Posted: 01/30/2013 5:54 pm The problem today is that not only those with celiac disease suffer from wheat allergies. A large part of the population suffers from side effects connected to the consumption of wheat. This appears to be due to how wheat was processed in the past, compared to what's being done today. New wheat proteins are added to address world hunger issues to increase production which means these plants are getting more pest control, nitrates and irrigation. The result has been a strong physical reaction by many to these new forms of wheat including weight gain. However it has not yet been proven by clinical trials. So where does weight gain come in? Well regular bread raises your blood sugar quickly due to the high glycemic index. High blood sugar is associated with type 2 diabetes and obesity. Dr. Davis actually states that flour is worse for your blood sugar than sugar! Two slices of whole wheat bread raises it higher than a candy bar! This is how the vicious cycle begins. After your blood sugar spikes, it falls, creating hunger and then the addiction to wheat continues this damaging cycle. The result is excess fat and weight gain. Dr. Davis believes that eating wheat promotes fat storage especially in the belly and also increases your appetite. Once you cut out wheat your blood sugar stops spiking, your appetite is reduced and thus you lose weight. Easy formula, but challenging to maintain. Some grains to substitute for wheat are coconut, rice, bean and potato flour as well as ground nuts. Eat more natural foods including: vegetables, organic meats and healthy oils and keep fruit to a minimum due to the sugar content. Forget about fast food, most beverages and snacks. If you do this you will lose weight. The Good of the Wheat Belly Diet: • No need to count calories, fat or portion sizes. Just eliminate every trace of wheat. • Lean protein, vegetables and nuts and seeds can lower cholesterol and stabilize your blood sugar. The Bad of the Wheat Belly Diet: • No wheat! Can you do this for life? That means no bread, cookies, pasta or any of your favourite comfort foods! • Wheat is not only in bread and pastas. It is virtually in all processed and packaged foods! Salad dressings, sauces, cereals, baking powder and even gum, just to name a few. • Keep in mind when you eliminate all wheat you're also eliminating certain beneficial nutrients such as: B vitamins, zinc and fibre. My personal belief is that if you have a moderate wheat allergy, try organic products that have been less processed and keep your wheat to whole grains.

Huffington Post Canada
WEB | Jan 30, 2013

You can't go into any bookstore or health food store without seeing a copy of Dr. William Davis' bes...

Cookbook author Rose Reisman offers winning tips for healthier Super Bowl fare

Cookbook author Rose Reisman offers winning tips for healthier Super Bowl fare By: Lois Abraham, The Canadian Press Posted: 01/30/2013 4:01 AM | Comments: 0 | Last Modified: 01/30/2013 9:02 AM TORONTO - Super Bowl celebrations don't have to mean an evening of gluttony resulting in a "food hangover" the next day, the result of consuming too much fat, sugar or salt. Rose Reisman, a registered nutritional consultant based in Toronto, has some ideas on which foods to minimize during your football-watching soiree. If you're planning to dine out or order in, she has plenty of tips for helping make smarter choices in her book "Rose Reisman's Choose It and Lose It" (Whitecap Books, 2012). The main reason she wrote the book — her 17th — "is because I watch the obesity epidemic." She was part of a panel convened by Ontario Health Minister Deb Matthews that just handed in a proposal on how to reduce obesity in kids. Reisman is also an adjunct professor at York University's department of health. "I realized this is a real problem. And the problem is that you can't tell people not to eat out because our lifestyle is such that people don't have the time to be preparing food at home, so I stopped barking up that tree and I said, 'You know what? It's like the old line — if you can't beat them join them.'" Reisman says fast food is a reality of our busy lives. But in her book she explains how to make informed decisions about "better-for-you" options at more than 60 fast-food restaurants, coffee shops and restaurant chains. She lays out which menu items to avoid, which to indulge in and explains why one choice may be better than another. "You can still have everything you want — just the better choice, is all," Reisman explained in a telephone interview. If you're hosting a gathering to watch this Sunday's big game in New Orleans, you can control the calories, fat, sugar and sodium in homemade food and offer healthy choices in takeout or prepared items. "People feel obligated at Super Bowl or big parties to bring the most fattening, disgusting foods ever and you can really try to make up some fabulous foods," said Reisman. "You can take a flank steak and drizzle on a teriyaki sauce and serve it as a main course and it's way better for you than the deep-fried wings." Many football fans think the day wouldn't be complete without wings. Opt for a barbecued version rather than breaded and deep-fried, which adds more calories and fat. Reisman suggests a sandwich buffet with a variety of rolls, roasted turkey, meatballs and lots of veggies. "Let people make their own rolls up. That's always fun for people to do." Most guests will enjoy a bowl of hearty chili. Make it with lean turkey or chicken or extra-lean beef. "It's really shocking the difference when you have a medium-ground beef versus lean or extra lean," said Reisman. "You can jazz it up by adding a little extra cheese at the end, a little low-fat sour cream, some avocado. You won't notice the missing fat in the beef if you choose a leaner cut. Also you'll see when you're serving your chili an inch of oil on the top if you're serving a fatty meat." A lot of people can't tell the difference between ground beef and ground soy, which doesn't contain saturated fat, an unhealthy fat that's naturally found in foods from animals such as fatty cuts of meat, poultry with the skin on and higher-fat milk, cheese and yogurt, according to the EatRight Ontario website. "The foods you want to minimize are piggies in a blanket, anything that's made with puff pastry — that's usually a form of lard. Little hotdogs — it's really not even made of real meat," Reisman noted. Salami is not only high in fat but contains nitrates, a type of preservative. Ranch or cheese-based dips are a killer in calories, Reisman said. Instead, put out hummus, salsa or a light salad dressing with crudites and baked rather than fried chips. Learn the lingo on menus. "When you see lightly breaded, that always means deep-fried. When you see the words creamy, puree, ask whether it has butter or cream in it," she said. "Lightly sauteed" also usually means deep-fried. Reisman found when researching the book that much of the online information can be deceiving and some websites are easier to decipher than others. "They won't tell you they're not counting the sides or the salad dressing or the roll, so people will eat that meal in a restaurant and have no clue that those extra things aren't what the calories are showing or the fat." The real shocker, she found, was salads. "We were all led to believe, 'Have salads and you'll be healthier.'" But the moment a "crispy something" or cheese or eggs are added, that raises the unhealthy quotient. "The other thing I learned: you never allow them to control your dressing," Reisman said. Always ask for it on the side so that you can moderate how much you use. A main-meal salad such as romaine lettuce with vegetables, chicken and croutons can have up to 75 millilitres (1/3 cup) of dressing. "When it's a caesar-type dressing most of that is all fat. You're putting 600 or 700 calories away of nothing food and that's one of the reasons you're having trouble with your weight."

The Canadian Press
WEB | Jan 30, 2013

Super Bowl celebrations don't have to mean an evening of gluttony resulting in a...

Swordfish with Mango Salsa

Any firm fish will work with this recipe; try tuna or shark. The key to perfect fish is never to overcook it—fish is best when slightly undercooked. Parsley or dill can be substituted for the cilantro, and pineapple, papaya or peaches for the mango. The salsa is also delicious with chicken or pork. Serves 6 Six 4-oz swordfish steaks 1 1/2 cups finely diced mango 3/4 cup finely diced red bell pepper 1/2 cup finely diced green bell pepper 1/2 cup finely diced red onion 1/4 cup chopped cilantro 2 Tbsp orange juice concentrate 1 Tbsp freshly squeezed lemon juice 2 tsp olive oil 1 tsp minced fresh garlic ½ tsp granulated sugar 1. Preheat the barbecue to high or set the oven to 425°F. Line a baking sheet with foil and spray with cooking oil. 2. Barbecue or bake the fish for 10 minutes per inch of thickness, or until it flakes easily when pierced with a fork. 3. While the fish is cooking, combine the mango, red and green peppers, onion, cilantro, juice concentrate, lemon juice, oil, garlic and sugar in a bowl. Mix thoroughly. Serve the fish with the salsa spooned overtop. Nutritional Analysis per Serving Calories 175 Protein 22 g Fat 5 g Saturated Fat 0.0 g Carbohydrates 11 g Cholesterol 43 mg Sodium 101 mg Fiber 2 g Prep Time: 15 minutes Cook Time: 10 minutes

Metro News
PRESS | Jan 29, 2013

The key to perfect fish is never to overcook it—fish is best when slightly undercooked....

Frittata with Smoked Salmon, Cream Cheese and Dill

This sensational frittata is a light and healthy alternative to lox and cream cheese on a bagel! Serve alongside wholegrain toast or an English muffin for a complete meal. Smoked salmon freezes well and will keep in the refrigerator for up to one week. Serves 2 1 tsp vegetable oil 1/3 cup finely diced onion ½ tsp crushed fresh garlic ½ cup egg substitute (or 2 large eggs) 3 egg whites 1/3 cup low-fat milk pinch salt and freshly ground black pepper 2 Tbsp low-fat cream cheese, softened 3 Tbsp chopped fresh dill ¼ cup diced smoked salmon 1. Lightly coat a small non-stick skillet with vegetable oil spray. Heat the oil over medium heat and sauté the onion and garlic for 3 minutes, or until the onion is tender and lightly browned. Remove from the heat and set aside. 2. Whisk the egg substitute, egg whites, milk, salt and pepper together. Add the onion mixture. 3. Spray a clean 10-inch skillet with vegetable oil, add the egg mixture and cook for 4 minutes, or until nearly set. 4. Dot the cream cheese overtop, cover and cook until the frittata is set, about 2 minutes. Sprinkle with the dill and smoked salmon. Slip the frittata onto a serving platter with a spatula. 5. Cut into wedges and serve immediately. Nutritional Analysis per Serving Calories 80 Protein 10 g Fat 4 g Saturated Fat 1.2 g Carbohydrates 6 g Cholesterol 8 mg Sodium 412 mg Fiber 0.7 g Prep Time: 10 minutes Cook Time: 9 minutes

Metro News
PRESS | Jan 28, 2013

This sensational frittata is a light and healthy alternative to lox and cream cheese on a bagel!...

Choose It and Lose It: Swiss Chalet Comfort Food

Poutine 910 calories / 50 g fat Just the name “poutine” can clog your arteries; French fries, cheese curds and gravy. With three quarters of your daily calories and fat, there’s no room for any nutrition! Equivalent to 1 ¼ lb flank steak in calories vs Classic hot chicken sandwich (with white meat) 520 calories / 11 g fat This is a more nutritious and filling meal with lean protein and little fat.

Metro News
WEB | Jan 28, 2013

Just the name “poutine” can clog your arteries; French fries, cheese curds and gravy. With three...

Breakfast Television
VIDEO | Jan 28, 2013

Find out which one of your favourite soups are good for you and the ones you should Lose! Includes s...

Impress Dinner Guests with these easy Pesto-Stuffed Chicken Rolls

This delicious, elegant and simple dish is one of my favourites for entertaining. The rolls can be left whole, sliced in half or cut into medallions. Making your own lower-fat pesto is always preferable, but for this small amount the store-bought version is fine. Buy roasted red peppers packed in water, not oil, or make your own. Serves 4 4 skinless boneless chicken breasts (approximately 1 lb) 2 Tbsp light cream cheese, softened 1 Tbsp pesto 2 Tbsp chopped, roasted red pepper 1 egg 2 Tbsp water or low-fat milk 1/2 cup dry seasoned breadcrumbs 2 tsp vegetable oil 1. Preheat the oven to 425?F. Line a baking sheet with foil and spray with cooking oil. 2. Working with one at a time, place the chicken breasts between two sheets of waxed paper and pound to an even ¼-inch thickness. 3. Stir the cream cheese and pesto together in a small bowl until smooth. Divide the mixture among the chicken breasts, spreading it thinly over the surface. Scatter the red pepper overtop. Starting at the short end, roll up each chicken breast and secure with a toothpick or small skewer. 4. Beat the egg and water together in a shallow bowl. Place the breadcrumbs on a plate. 5. Spray a large non-stick skillet with cooking oil, add the oil and place over medium-high heat. Dip each chicken roll in the egg mixture, then coat in the breadcrumbs. Cook, turning occasionally, for 3 minutes or until well browned on all sides. Transfer to the prepared baking sheet. 6. Bake for 12 to 14 minutes, or until the chicken is cooked through and no longer pink in the centre. Remove the toothpicks and serve whole or slice the rolls into medallions. Nutritional Analysis per Serving Calories 242 Protein 31 g Fat 7.8 g Saturated Fat 1.9 g Carbohydrates 12 g Cholesterol 123 mg Sodium 369 mg Fiber 0.8 g Prep Time: 15 minutes Cook Time: 15 minutes

Metro News
PRESS | Jan 23, 2013

This delicious, elegant and simple dish is one of my favourites for entertaining....

Choose It and Lose It: Starbucks Treats

Banana Loaf 430 calories / 17 g fat Banana loaf sounds so nutritious. But this is similar to a high calorie and high fat muffin. The oil, sugar and eggs are the guilty ingredients. Equivalent to 19 Hershey kisses in calories Vs Marshmallow Dream Bar 210 calories / 4 g fat This may not be nutritious, but in terms of calories and fat, a much better choice.

Metro News
PRESS | Jan 21, 2013

Banana loaf sounds so nutritious. But this is similar to a high calorie and high fat muffin. The oi...

Potato Wedge Fries

These are the best and healthiest French fries you’ll ever eat—forget deep-fried fast-food fries that can contain over 20 grams of fat for a small serving. Experiment and use any seasonings you like. You can cut the potatoes early in the day, as long as you keep them in cold water so they won’t brown. Serves 6 3 large baking potatoes, scrubbed 2 Tbsp olive oil 1 tsp minced fresh garlic 2 Tbsp grated Parmesan cheese ¼ tsp chili powder 3 Tbsp chopped fresh parsley 1. Preheat the oven to 375?F. Spray rimmed baking sheet with cooking oil. 2. Cut each potato lengthwise into 8 wedges. Place on the prepared baking sheet. Combine the oil and garlic in a small bowl. Combine the cheese and chili powder in another small bowl. Brush the potato wedges with half the oil mixture, then sprinkle with half the cheese mixture. 3. Bake for 20 minutes. Turn the wedges; brush with the remaining oil mixture and sprinkle with the remaining cheese mixture. Bake for another 20 minutes, or just until potatoes are tender and crisp. Nutritional Analysis per Serving (4 Wedges) Calories 156 Protein 3.0 g Fat 5.3 g Saturated Fat 1.0 g Carbohydrates 24 g Cholesterol 1.6 mg Sodium 47 mg Fiber 2.3 g Prep Time: 5 minutes Approximate Cook Time: 40 minutes

Metro News
PRESS | Jan 21, 2013

These are the best and healthiest French fries you’ll ever eat—forget deep-fried fast-food fries...

Choose it and Lose it: Second Cup Lattes

White Mocha with whipped cream (16 oz, 2% milk) 460 calories / 24 g fat / 17 g saturated fat The whipped cream and white chocolate syrup make this more of a dessert than a coffee. It has 1/3 of your daily calories and ½ your daily fat. Don’t drink your calories. Equivalent to 10 8-oz cartons of chocolate milk in fat Vs Moccachino (16 oz, skim milk) 300 calories / 5 g fat / 4 g saturated fat Take away the whipped cream and add lower fat milk and you have an acceptable, delicious hot beverage.

Metro News
PRESS | Jan 14, 2013

The whipped cream and white chocolate syrup make this more of a dessert than a coffee. It has 1/3 o...

Breakfast Television
VIDEO | Jan 14, 2013

Grocery serving sizes can be unrealistic. In this Choose It and Lose It segment, Rose covers servin...

Carrot Cake with Cream Cheese Frosting

Serves 16 Cake 1/3 cup vegetable oil 1 cup granulated sugar 2 large eggs 1 tsp pure vanilla extract 1 large ripe banana, mashed 2 cups grated carrots (about 6 oz) 2/3 cup raisins ½ cup canned crushed pineapple, drained ½ cup low-fat yogurt 2 cups all-purpose flour 1½ tsp baking powder 1½ tsp baking soda 1½ tsp ground cinnamon ¼ tsp ground nutmeg Icing 1/3 cup light cream cheese, softened 2/3 cup icing sugar 1 Tbsp low-fat milk or water 1. Preheat the oven to 350°F. Spray a 9-inch Bundt pan with cooking oil. 2. For the cake, beat the oil and granulated sugar in a large bowl until smooth. Add the eggs and vanilla, beating the mixture well (it may look curdled). Add the banana, carrots, raisins, pineapple and yogurt. Stir until everything is well combined. 3. Combine the flour, baking powder, baking soda, cinnamon and nutmeg in a separate bowl, mixing well. Add to the carrot mixture and stir just until everything is combined. 4. Pour the mixture into the prepared pan. 5. Place the pan in the centre of the oven and bake for 40 to 45 minutes, or until a tester inserted in the centre comes out clean. Cool in the pan on a rack. When it’s no longer hot, invert the cake onto a serving plate. 6. For the icing, beat the cream cheese, icing sugar and milk in a bowl or food processor until smooth. Drizzle over the top of the cake. Nutritional Analysis per Serving 223 calories Protein 4 g Fat, total 5 g Fat, saturated 1 g Carbohydrates 41 g Fiber 1 g Cholesterol 30 mg Prep Time: 15 minutes Cook Time: 40 minutes

Metro News
PRESS | Jan 9, 2013

This version greatly reduces the fat by using pineapple, extra carrots, low-fat yogurt and ripe bana...

Roasted Vegetarian Sandwich with Brie

Serves 8 ½ large red onion, sliced 1 red bell pepper, cut in 8 wedges 1 large portobello mushroom, thickly sliced 1 zucchini, cut in 3 slices lengthwise 2 Tbsp basil pesto sauce 2 Tbsp low-fat sour cream 1 Tbsp olive oil 2 tsp balsamic vinegar 1/2 tsp minced fresh garlic 4 large rolls (each 3½ oz), split 2 oz brie cheese, thinly sliced BASIL PESTO SAUCE (Makes ¾ cup) 1 cup packed fresh basil leaves 2 Tbsp grated Parmesan cheese 1 Tbsp toasted pine nuts 2 Tbsp light cream cheese 1 tsp minced fresh garlic 3 Tbsp chicken stock or water 2 Tbsp olive oil 1. Preheat the oven to 425?F. Line a rimmed baking sheet with foil. 2. Place the onion, red pepper, mushroom and zucchini on the prepared baking sheet. Spray lightly with cooking oil. Roast the vegetables, turning once, for 25 to 30 minutes or until tender. Remove and allow to cool. 3. For the pesto, place all basil leaves, parmesan, pine nuts, cream cheese, garlic, stock, and olive oil in the bowl of a small food processor and purée until smooth. 4. Combine 2 Tbsp pesto and sour cream in a small bowl. 5. Cut the roasted vegetables into pieces that fit the shape of the bread. Place in a bowl and toss with the oil, vinegar and garlic. 6. Spread the pesto mixture over the bottom half of each roll. Top with the vegetable mixture and brie. Replace the top half of the roll and cut in half to serve. Nutritional Analysis per Serving (1/2 sandwich) Calories 187 Protein 6 g Fat 6 g Saturated Fat 2.2 g Carbohydrates 29 g Cholesterol 9 mg Sodium 298 mg Fiber 2.5 g Prep Time: 15 minutes Approximate Cooking Time: 25 minutes

Metro News
PRESS | Jan 8, 2013

After tasting this sandwich you might decide to go vegetarian! The grilled vegetables, pesto, and br...

Choose It and Lose It: Tim Hortons Soups

Chili 290 calories / 16 g fat / 1,310 mg sodium Chili can vary greatly in nutrients. The fat comes from fattier beef and oil. The salt is close to your day’s intake and comes from canned beans and canned tomatoes. Equivalent to almost 33 cups of Kernel’s original butter salt popcorn in sodium vs Cream of Mushroom 150 calories / 3 g fat / 740 mg sodium It’s shocking that a creamy soup would have so little calories and fat. This tells you that fortunately more mushrooms are used and not that much cream.

Metro News
PRESS | Jan 7, 2013

Chili can vary greatly in nutrients. The fat comes from fattier beef and oil. The salt is close to...

CityLine
VIDEO | Jan 2, 2013

We all love comfort food in the winter. But there are choices you can make that are better than othe...

Breakfast Television
VIDEO | Dec 31, 2012

Make your resolutions last longer than January this year. Here are some top shockers of the year. M...

Breakfast Television
VIDEO | Dec 18, 2012

Rose demonstrates how to prepare healthy meals this holiday. From starters, to mains, to stuffings ...

Chocolate Fudge Cake

You’ll never eat a cheesecake that’s so dense and rich tasting, yet so low in fat and calories. The combination of semi-sweet chocolate and cocoa powder gives this cheesecake its velvety chocolate flavour. Garnish with fresh berries if desired. Serves 12 Crust 2 cups chocolate wafer crumbs 2 Tbsp water 1 Tbsp vegetable oil Cheesecake 1/3 cup semi-sweet chocolate chips 2 Tbsp water 1½ cups light smooth ricotta cheese ¾ cup light cream cheese 1 cup granulated sugar ¼ cup unsweetened cocoa powder 1 large egg ½ cup low-fat sour cream 2 Tbsp all-purpose flour Topping 1¼ cups low-fat sour cream 2 Tbsp sugar 1. Preheat the oven to 350ºF. Spray a 9-inch springform pan with cooking oil. 2. For the crust, combine the wafer crumbs, 2 Tbsp water and oil in a small bowl and mix well. Pat onto the bottom and slightly up the sides of the springform pan. 3. For the filling, combine the chocolate chips and 2 Tbsp water in a small microwaveable bowl and microwave for 40 seconds. Stir until smooth. 4. Combine the chocolate mixture with the ricotta and cream cheese, 1 cup sugar, cocoa, egg and ½ cup sour cream in the bowl of a food processor and purée until smooth. Pour over the crust. Bake for 30 minutes. The center should still be slightly loose. 5. For the topping, mix the 1 ¼ cup sour cream and 2 Tbsp sugar. Carefully spoon over the cake. Bake for another 10 minutes. Cool on a rack, then chill completely before removing the sides of the pan and serving. Top with chocolate wafer crumbs. Nutritional Analysis per Serving Calories 259 Protein 6.2g Fat 10g Saturated Fat 5.0g Carbohydrates 36g Cholesterol 34g Fiber 1.2g Prep Time: 10 minutes Cook Time: 40 minutes

Metro News
PRESS | Dec 18, 2012

You’ll never eat a cheesecake that’s so dense and rich tasting, yet so low in fat and calories. ...

Choose It and Lose It: Kernel's Popcorn

Kernel’s Double-butter popcorn (9 cups) 1,380 calories / 42 g fat / 1,800 mg sodium Double anything usually indicates a red flag. The butter really increases the calories and fat of this small bag of popcorn. The sodium is also shocking for a buttery flavour. But salt helps to bring out the butter and sweetness even more! Equivalent to 16 Rice Krispie Squares in fat Vs Butter salt popcorn (9 cups) 409 calories / 21 g fat / 352 mg sodium The Butter salt refers more to the seasoning rather than the butter amount as reflected in the calories and fat. The sodium level is excellent by comparison

Metro News
PRESS | Dec 17, 2012

Double anything usually indicates a red flag. The butter really increases the calories and fat of t...

Spinach Salad with Candied Pecans, Pears and Brie

This is the number-one salad in my catering company. The sweet and savory combination of cinnamon-sugared pecans, ripe pears and small morsels of brie is sensational. There is very little oil in this, but you won’t miss it. You can easily make this a main meal salad by adding some grilled chicken or shrimp. Serves 8 1/3 cup pecan halves 3 Tbsp icing sugar 1/4 tsp cinnamon 1/8 tsp allspice 1/8 tsp nutmeg 8 cups baby spinach leaves 1 cup diced radicchio 1 large ripe pear, peeled, cored and diced 2 oz brie, diced 2 Tbsp orange juice concentrate, thawed 2 Tbsp olive oil 1 Tbsp balsamic vinegar 1 tsp minced garlic ½ tsp liquid honey ½ tsp Dijon mustard 1. Preheat the oven to 350°F. Spray a baking sheet with cooking oil. 2. Rinse the pecans with cold water. Drain, but do not let them dry. Combine the icing sugar, cinnamon, allspice and nutmeg in a small bowl. Dip the pecans in the sugar mixture, coating them well. Spread on the prepared baking sheet. 3. Bake for 15 minutes in the center of the oven. Remove and cool. When they’re cool enough to handle, chop coarsely. 4. Combine the spinach, radicchio, pear and brie in a large serving bowl. 5. Whisk the juice concentrate, oil, vinegar, garlic, honey and mustard together in a small bowl. Pour the dressing over the salad and toss to coat. Garnish with the candied pecans. Nutritional Analysis per Serving Calories 189 Protein 4.2 g Fat 12 g Saturated Fat 2.7 g Carbohydrates 13 g Cholesterol 9 mg Sodium 105 mg Fiber 2.6 g Prep Time: 15 minutes Cook Time: 15 minutes

Metro News
PRESS | Dec 11, 2012

This is the number-one salad in my catering company. The sweet and savory combination of cinnamon-su...

Choose It and Lose It: Wendy's Frosty

Caramel Frosty Shake (Large) 1,000 calories / 154 gm sugar This beverage contains three quarters of a woman’s daily calories and four times the daily sugar amount. You’re consuming close to 40 tsp of sugar! The caramel sauce has the excess calories, fat and sugar, not to mention the whipped cream! Equivalent to 12 Boston Cream donuts from Tim Hortons in sugar Vs Vanilla Frosty (Large) 570 calories / 81 g sugar Having half the calories makes a better choice, but only once in a while. This is still too many beverage calories to consume.

Metro News
PRESS | Dec 10, 2012

This beverage contains three quarters of a woman’s daily calories and four times the daily sugar a...

Prime Veal Chop with Pesto and Feta Cheese

Serves 4 four 6- to 8-oz prime veal chops with bone in (also known as the French cut) 2 Tbsp pesto 2 Tbsp crumbled feta cheese 1. Preheat the oven to 425ºF. Line a baking sheet with foil and spray with cooking oil. 2. Spray a non-stick skillet with cooking oil and place over medium-high heat. Cook the veal on both sides just until seared and browned, approximately 2 minutes per side. Place on the prepared baking sheet. 3. Spread both sides of the veal with pesto sauce and sprinkle with the feta, patting the cheese down firmly. 4. Bake for approximately 10 minutes, until the internal temperature registers about 135ºF for medium- rare, or to desired doneness. Let rest 5 minutes before serving. Nutritional Analysis per Serving Calories 204 Protein 26 g Fat 10 g Saturated Fat 3.7 g Carbohydrates 0.8 g Cholesterol 97 mg Sodium 235 mg Fiber 0.2 g Prep Time: 10 minutes Cook Time: 14 minutes

Metro News
PRESS | Dec 7, 2012

The combination of pesto and feta complements it beautifully and gives the dish a Mediterranean twis...

Choose It and Lose It: Granola Bars

2 Quaker peanut butter granola bars 300 calories / 14 g fat / sat fat 7 gm / 20 g sugar Granola bars are not a snack, since they lack substantial protein and fibre you need at this time. The calories and fat are empty nutrients with half the fat being saturated. Equivalent to 7 honey dip timbits from Tim Hortons in fat vs 2 Rice Krispie squares 180 calories / 6 g fat / sat fat – 1 gm / 16 g sugar If you want a sweet snack, choose this since the calories and fat are half and there’s little saturated fat.

Metro News
PRESS | Nov 26, 2012

Granola bars are not a snack, since they lack substantial protein and fibre you need at this time. ...

Breakfast Television
VIDEO | Nov 20, 2012

40% of Canadians have high cholesterol which leads into heart disease, stroke and obesity. Rose sho...

Choose It and Lose It: The Keg Steaks

Prime rib (10 oz) with mushrooms, jus, horseradish, and frizzled onions 1,050 calories / 59 g fat / 2,543 mg sodium Prime rib is the one cut that is the most damaging to your health. It’s marbled with fat throughout and half the calories come from fat. The sodium is high due to the au jus giving you 1 ½ day’s worth. Equivalent to 10 tbsp of butter in calories Vs Sirloin steak (12 oz) with vegetables 511 calories / 22 g fat / 651 mg sodium The Sirloin does not have fat marbled throughout and you can trim the outside fat, making this a healthier cut. It’s even 2 ounces more in weight and yet surpasses the prime rib in nutrients.

Metro News
PRESS | Nov 19, 2012

Prime rib is the one cut that is the most damaging to your health. It’s marbled with fat througho...

Which Breakfast Sandwiches to Choose and Lose?

Breakfast sandwiches at fast food restaurants have become a quick meal for many. We are led to believe that the egg, cheese and bacon on an English muffin or bagel make a healthy nutritious breakfast, especially if compared to those monster size muffins. But think again after you wolf down that innocent sounding breakfast item. A new study from the Libin Cardiovascular Institute of Alberta shows that fast food breakfast sandwiches consisting of sausage or bacon, cheese and eggs can decrease blood flow within two hours, causing a buildup in the arteries raising the risk of stroke and heart disease. [LINK] The study was done on healthy, non-smoking university students. The results were temporary but a continuous diet of high-fat breakfast sandwiches would cause permanent damage over time and is not easily reversible. This is a good reminder that we are in control of our health and by changing daily eating behaviours we play a part in preventing serious and chronic disease. The key is to cut back on saturated fats, calories, sodium and excess sugar. Here's a great list of "Choose It and Lose It" breakfast sandwiches: Starbucks Lose it -- Sausage, egg & cheddar English muffin breakfast sandwich 500 calories / 28 g fat / 41 g carbohydrates Choose it -- Ham, egg & cheddar artisan breakfast sandwich 350 calories / 16 g fat / 31 g carbohydrates Tim Hortons Lose it -- Plain bagel with sausage, egg, cheese 550 calories / 25 g fat / 10 g saturated / 1,160 mg sodium Choose it - English muffin with bacon, egg, cheese 330 calories / 15 g fat / 6 g saturated / 770 mg sodium Country Style Lose it -- Breakfast bagel deluxe 500 calories / 14 g fat / 1,410 mg sodium Choose it -- Breakfast sandwich BLT on English muffin 250 calories / 12 g fat / 420 mg sodium Subway Lose it -- Sausage & cheese omelette sandwich 620 calories / 37 g fat / 14 g saturated / 1,290 mg sodium Choose it -- Ham & cheese omelette sandwich 400 calories / 14 g fat / 5 g saturated / 990 mg sodium

Huffington Post Canada
WEB | Nov 14, 2012

Breakfast sandwiches at fast food restaurants have become a quick meal for many. We are led to belie...

Tilapia with Cashew Crust

Serves 4 1/3 cup finely chopped toasted cashews 4 Tbsp grated Parmesan cheese 1 Tbsp olive oil 1 Tbsp freshly squeezed lemon juice ½ tsp crushed fresh garlic Four 4-oz tilapia fillets 3 Tbsp chopped fresh dill or basil lemon wedges 1. Preheat the oven to 425ºF. Line a baking sheet with foil and spray with cooking oil. 2. Place the cashews, cheese, oil, juice and garlic in the bowl of a food processor and process just until coarsely ground. Do not purée. Alternatively, finely chop by hand. 3. Place the fish on the prepared baking sheet and divide the nut mixture overtop, pressing it onto the fillets to help it adhere. Bake for 10 minutes per inch of thickness, or until the fish flakes when pierced with a fork. Garnish with the dill and lemon wedges. Nutritional Analysis per Serving Calories 294 Protein 37g Fat 14g Saturated Fat 3g Carbohydrates 5.1g Cholesterol 85mg Sodium 143mg Fiber 0.6g Prep Time: 5 minutes Cook Time: 10 minutes

Metro News
PRESS | Nov 13, 2012

I created this recipe for the Pickle Barrel restaurant chain in Toronto. It’s a real winner for fi...

Choose It and Lose It: Alfredo vs Tomato Sauce

Four Cheese Alfredo (1 cup) 320 calories / 24 g fat / 1,560 mg sodium “Alfredo” is another word for “heart attack on a plate!” The primary ingredients contain cream, egg yolks and cheese. No wonder the calories and fat are so high. This doesn’t include the pasta which would add another 600 calories! Equivalent to 5 medium Hawaiian slices from Boston Pizza in fat Vs Tomato and Basil Sauce (1 cup) 100 calories / 2 g fat / 760 mg sodium A classic tomato sauce contains mostly tomatoes, a much healthier option. If you like a richer flavour you could always add a couple of tbsp. of the Alfredo sauce and make your own Rosé sauce.

Metro News
PRESS | Nov 12, 2012

“Alfredo” is another word for “heart attack on a plate!” The primary ingredients contain c...

CityLine
VIDEO | Nov 12, 2012

With the holidays around the corner, we tend to allow ourselves to eat more and often forget about p...

Asian Beef with Crisp Vegetables

Serves 4 3/4 cup beef (or chicken) stock 1/4 cup packed brown sugar 2 Tbsp low-sodium soy sauce 2 Tbsp rice vinegar 2 tsp sesame oil 1 Tbsp cornstarch 2 tsp finely chopped garlic 1 1/2 tsp finely chopped ginger 12 oz boneless grilling steak 2 tsp vegetable oil 1 1/2 cups chopped broccoli 1 1/2 cups thinly sliced red bell pepper 1 1/2 cups snow peas 1/4 cup chopped cilantro or parsley 1/4 cup chopped green onions 2 Tbsp chopped toasted cashews (optional) 1. To make the sauce, whisk the stock, brown sugar, soy sauce, vinegar, sesame oil, cornstarch, garlic and ginger in a bowl. Set aside. 2. Lightly coat a large, nonstick skillet with cooking spray and place over high heat. When the skillet is hot, brown the beef for 3 minutes, or until it's browned but still rare. Remove from the pan, let rest for 5 minutes, then slice thinly. 3. Respray the pan. Heat the vegetable oil, then add the broccoli, red pepper and snow peas. Cook for 3 minutes. Return the beef to the pan. Stir the sauce and add to the pan. Stir-fry for 2 minutes or until the sauce is thickened and bubbly and the beef is done to your liking. Be careful not to overcook. 4. Place on a serving platter and garnish with cilantro or parsley, green onions and cashews (if using). Nutritional analysis per serving Calories 161 • Protein 10 g • Carbohydrates 25 g • Fiber 3 g • Total fat 10 g • Saturated fat 2.5 g • Cholesterol 15 mg • Sodium 375 mg • prep time 15 minutes • cook time 8 minutes

Metro News
PRESS | Nov 9, 2012

Beef stir-fry is an all-time favorite for the family, especially the kids. You can serve this over r...

Gourmet Pizza in Toronto

The number of gourmet pizza restaurants in Toronto is plentiful. When I think of a healthy pizza it's always thin crust with a variety of veggies and highlighted, not smothered with cheeses. Here are some of my favourites spots to visit in the city: Il Fornello which has several locations has a wood-fired authentic oven baked pizza with a thin crust that is either whole grain or gluten free. My favourite is Pizza Melanzane with tomato sauce, ricotta di bufala, mozzarella and spinach, eggplant and oven roasted tomatoes. To die for! Perfect for vegetarians. Pizza Libretto on Ossington is another one of my favourite gourmet pizzas in town. The pizza crust is perfect; thin, soft yet crispy. They offer a classic Ontario Prosciutto pizza which is perfectly highlighted with just the right amount of prosciutto. Terroni offers great tasting pizzas for any taste buds and my favourite is the Li Pecuri which has tomato sauce, mozzarella, goat and parmesan cheeses. All incredibly tasting and light! Now try my Asian take on a pizza. Delish! Thai pizza with peanut dressing/ shrimp and Asian vegetables Serves 8 Dressing 1/4 cup light coconut milk 3 tbsp peanut butter 4 tsp hoisin sauce 2 tsp soy sauce 2 tsp rice vinegar 2 tsp sesame oil 1 tsp honey 1 tsp crushed garlic 1 tsp crushed ginger 1 1/2 tsp jalapeno minced peppers 1 whole wheat thin pizza crust 1 cup mozzarella cheese grated 1 cup sliced sugar snap peas 1 cup sliced red peppers 1/2 cup diced water chestnuts 1 cup diced raw shrimp 3 tbsp chopped cashews Garnish 1/3 cup diced green onions 1/4 cup cilantro 1. Puree ingredients for dressing. Drizzle three quarters of dressing over pizza bread. Save remaining for garnish. 2. Add remaining ingredients, except for garnish over bread. Bake at 400 F for 12 minutes or until bottom crust is crisp. 3. Pour remaining dressing over top. Add garnish.

DineTO
WEB | Nov 7, 2012

The number of gourmet pizza restaurants in Toronto is plentiful. When I think of a healthy pizza it'...

CTV Ottawa Morning Live
VIDEO | Nov 6, 2012

Rose dropped by CTV Morning Live to discuss Personal Gourmet and some items from her menu. Personal ...

CTV Ottawa Morning Live
VIDEO | Nov 6, 2012

Rose talks about Personal Gourmet's frozen line on CTV Morning Live...

Wild and Brown Rice Pilaf with Dried Fruit and Pecans

Serves 8 ¾ cup wild rice ¾ cup brown rice 4 cups vegetable or chicken stock ½ cup chopped pecans, toasted 1/3 cup chopped green onion 1/3 cup dried cranberries 1/3 cup dried chopped apricots 1/3 cup chopped cilantro or parsley 1 Tbsp olive oil 1 Tbsp orange juice concentrate, thawed 1 Tbsp freshly squeezed lemon juice 2 tsp low-sodium soy sauce 2 tsp raspberry or balsamic vinegar 1½ tsp sesame oil 1 tsp minced fresh garlic 1. Combine the wild and brown rice with the stock in a saucepan. Bring to a boil. Reduce the heat to a simmer, cover and cook for 35 to 40 minutes, or just until the rice is tender. Drain off the excess liquid. Place the rice in a large serving bowl and set aside to cool. 2. Stir the pecans, green onion, cranberries, apricots and cilantro into the cooled rice. 3. Whisk the olive oil, juice concentrate, lemon juice, soy sauce, vinegar, sesame oil and garlic together in a small bowl. Pour the dressing over the salad and toss to coat. Nutritional Analysis per Serving Calories 258 Protein 6.4 g Fat 9.5 g Saturated Fat 1.4 g Carbohydrates 33 g Cholesterol 1.9 mg Sodium 107 mg Fiber 3.5 g Prep Time: 15 minutes Cook Time: 35 minutes

Metro News
PRESS | Nov 6, 2012

This rice dish is amazingly versatile. I serve it as a side salad at meals, put it on a buffet table...

Breakfast: Choose It and Lose It + Recipe

Aunt Jemima's Croissant Egg Sandwich with Cheese and Sausage 350 calories / 23 g fat The egg and the cheese are the only safe items in this frozen breakfast. The croissant and sausage contain the majority of the calories and fat. Equivalent to almost 6 marshmallow dream bars from Starbucks in fat vs Smart One's English Muffin with Egg, Cheese and Bacon 210 calories / 6 g fat Egg whites are used reducing the calories and fat. Bacon has less calories and fat than sausage. Multigrain French Toast Those pancake houses serve delicious French toast, cooked in loads of oil and smothered with butter and maple syrup. It’s not exactly healthy or low in fat, though. My version is delicious and healthy. Using the egg substitute lowers fat, calories and cholesterol. Serves 4 ½ cup egg substitute or 2 large eggs 3 egg whites 1/3 cup low-fat milk 1 tsp ground cinnamon 1 tsp pure vanilla extract 4 slices multigrain bread 3 Tbsp pure maple syrup 1 Tbsp sifted icing sugar ½ cup sliced strawberries 1. Whisk the eggs, milk, cinnamon and vanilla together in a shallow bowl until well blended. Dip a piece of bread into the mixture, making sure both sides are moistened. Do not leave the bread in the mixture for too long or the bread will fall apart. Repeat with another slice of bread. 2. Spray a large non-stick skillet with vegetable oil and place over medium heat. Cook 2 pieces at a time, browning each side, a total of about 5 minutes. 3. Garnish with a sprinkling of icing sugar, a drizzle of maple syrup and sliced strawberries. Nutritional Analysis per Serving (1 slice) Calories 107 Protein 6.3 g Fat 1.3 g Saturated Fat 0.4 g Carbohydrates 16 g Cholesterol 3.8 mg Sodium 160 mg Fiber 2.4 g Prep Time: 5 minutes Cook Time: 5 minutes

Metro News
PRESS | Nov 5, 2012

The egg and the cheese are the only safe items in this frozen breakfast. The croissant and sausage ...

Would Graphic Labels on Unhealthy Foods Stop You From Snacking?

Login with Facebook to see what your friends are reading Enable Social Reading i Rose Reisman Rose Reisman Health and Wellness Expert, Caterer, Restaurateur, and Author GET UPDATES FROM Rose Reisman Would Graphic Labels on Unhealthy Foods Stop You From Snacking? Posted: 10/31/2012 7:24 am React Amazing Inspiring Funny Scary Hot Crazy Important Weird Read more Cigarette Label , Cigarette Label Ontario , Food Label Canada , Food Labels , Graphic Food Label , Graphic Food Label Canada , Junk Food Label , Nutritional Information , Nutritional Label , Canada Living News share this story 4 10 0 Submit this story The Ontario Medical Association has a controversial yet much needed idea of putting a graphic picture and warning of health risks on foods and beverages that have no nutritional value. There is a plethora of misleading nutritional claims on foods today indicating health. How would you react to a soft drink showing an image of a detailed foot ulcer resulting from diabetes type 2 or meat pizza with a diseased liver? Not very appetizing, but it has been done and worked for cigarette labels. What's wrong with the information printed on foods today? The nutrition label can be misleading. People don't always know what their calorie, fat, sodium or sugar intake should be for a meal or the day. The manufacturers also will intentionally state smaller serving sizes than appropriate to make the food look healthier. Due to this it's difficult for customers to compare products from different manufacturers. Foods may promote on the front label those nutrients that are healthier. For example the food may be low in fat, but if you read the nutrition label carefully there may be excess calories or sodium. To be a part of the Heart and Stroke Health Check, manufacturers have to pay which puts larger food companies at an advantage. Just because a food may be good for your heart doesn't mean it is low in calories or sugar, it means it is low in saturated fat. Proposed government food warning labels England has already started on this path by giving foods a red, green or yellow warning label based on nutritional information such as excess fat, calories or sugar. This is a straight forward method so customers don't have to do guess work on the confusing numbers. The Ontario Medical Association's president Doug Weir has watched what the tobacco warnings have accomplished. But experts report that this is not an easy task. For example pure fruit beverages may be loaded with vitamins and minerals but have excess unnecessary calories. Monounsaturated oils may be heart healthy but calories are high. They also want higher taxes on foods that have excess fat, sugar and sodium, lower taxes on healthy foods and limits on foods sold to those under 18 at entertainment venues. I believe we have to do more than what is being done today. Obesity is increasing for adults and children as well as associated diseases such as diabetes type 2, heart and stroke disease, and certain cancers. More drastic measures like this type of food labelling may have to be the next step.

Huffington Post Canada
WEB | Oct 31, 2012

How would you react to a soft drink showing an image of a detailed foot ulcer resulting from diabete...

Choose It and Lose It: Chocolate Candy

M&M’s Peanuts (84 g serving – 3 oz) 440 calories / 22 g fat Chocolate and peanuts are always a delicious but deadly combination for your weight. The problem is that stopping from eating more is the real challenge. *Equivalent to 4 vanilla ice cream cones from McDonald’s in fat* York Bites – peppermint chocolate (84 g serving – 3 oz) 300 calories / 5 g fat Mint and chocolate contains much less calories and fat than the M&M’s.

Metro News
PRESS | Oct 29, 2012

Chocolate and peanuts are always a delicious but deadly combination for your weight. The problem is...

Mushroom, spinach and goat cheese phyllo pie

Serves 6 2 tsp vegetable oil 1 cup finely chopped onion 2 tsp finely chopped garlic 3 cups sliced button mushrooms 1/2 package frozen spinach, thawed, drained, chopped and squeezed dry (about 5 oz) 1/2 tsp dried basil 1/4 tsp salt 1/4 tsp pepper 1/2 cup crumbled goat cheese (about 2 oz) 1/2 cup shredded low-fat mozzarella cheese 1/3 cup chopped fresh dill or parsley 1/3 cup chopped green onions 1/3 cup chopped black olives 2 Tbsp seasoned dry breadcrumbs 1 egg 6 sheets phyllo pastry 1. Preheat the oven to 350°F. Lightly coat a 9-inch pie pan with cooking spray 2. To make the filling, lightly coat a nonstick skillet with cooking spray. Add the oil and set over medium heat. Add the onion and sauté for 5 minutes or just until the onion begins to brown. Add the garlic and mushrooms and sauté for 6 minutes or until mushrooms are no longer wet. Stir in the spinach, basil and salt and pepper. Cook for 3 minutes. Remove from the heat. 3. Stir in the goat cheese and mozzarella and the dill, green onions, olives, breadcrumbs and egg. Stir until all the ingredients are well combined. 4. Layer 2 sheets of phyllo in the prepared pie pan, keeping the remaining phyllo sheets covered with a damp tea towel to prevent them from drying out. Leave the edges of the phyllo sheets hanging over the edge of the pan. Lightly coat with vegetable oil. Layer the remaining sheets on top, spraying every other sheet. Carefully spoon the filling into the pie pan. Fold the phyllo sheets overtop to enclose and lightly coat with cooking spray. 5. Bake in the preheated oven for 25 minutes, or until the phyllo is golden and the filling is completely heated through. Nutritional analysis per serving Calories 189 • Protein 8.7 g • Carbohydrates 20.2 g • Fiber 3.2 g • Total fat 8.2 g • Saturated fat 3.2 g • Cholesterol 49 mg • Sodium 350 mg • prep time 15 minutes • cook time 40 minutes

Metro News
PRESS | Oct 29, 2012

This is similar to spanikopita but is made in a pie pan. It's a wonderful main course and works equa...

Breakfast Television
VIDEO | Oct 26, 2012

Pastas are a comfort food and it's often hard to choose the healthier option. Is fettuccine alfredo...

Choose It and Lose It: Milestones' Desserts

The Cookie (with gelato, chocolate and caramel sauce) 1,300 calories / 69 g fat / 36 g saturated fat / 113 g sugar One cookie sounds somewhat innocent until you have this combination from Milestones. Gelato may be less calories and fat than ice cream, but this entire dessert is holding loads of fat and calories; a day’s worth. * Equivalent to 3 ½ medium strawberry sundaes from Dairy Queen in calories* Ibarra Chocolate Cake (with gelato, chocolate sauce and whipped cream) 334 calories / 18 g fat / 9 g saturated / 30 g sugar This Mexican chocolate type lava cake is outstanding and much less calories, fat and sugar.

Metro News
PRESS | Oct 22, 2012

One cookie sounds somewhat innocent until you have this combination from Milestones. Gelato may be ...

Choose It and Lose It: Movie Theatre Popcorn

Large Combo – large popcorn with 5 pumps of butter topping, large soda drink, and pack of M&M’s peanut chocolate 2,280 cal / 109 gm fat / 1,380 mg sodium Mindless snacking while watching a movie leads you to more than a day’s worth of calories, fat and sodium. And this is usually done before or after a meal. No wonder we all have those “love handles!” * Equivalent to 2 lbs of BBQ’s pork back ribs in calories* Small Combo – small popcorn with 1 pump of Becel, small diet drink and Mars bar 840 calories / 49 gm fat / 600 mg sodium You can indulge at your favorite flick but this is still not a nutritional bargain.

Metro News
PRESS | Oct 15, 2012

Mindless snacking while watching a movie leads you to more than a day’s worth of calories, fat and...

Sweet 'n sour chicken meatballs with rice

Serves 6 12 oz ground chicken 1/4 cup finely chopped onion 2 Tbsp ketchup 5 Tbsp seasoned dry breadcrumbs 1 egg pinch of salt and pepper 2 tsp vegetable oil 2 tsp finely chopped garlic 1/2 cup chopped onion 1/2 cup diced red bell pepper 1/2 cup diced green bell pepper 1 1/2 cups tomato juice 2 cups pineapple juice 1/2 cup sweet chili sauce 2 Tbsp brown sugar 1 Tbsp cornstarch 1 cup white rice 1 cup water 1/2 cup diced pineapple (fresh or canned) 3 Tbsp chopped parsley 1. In a bowl, combine the chicken, onion, ketchup, breadcrumbs, egg and salt and pepper and mix well. With wet hands, form the meatballs, using about 1 Tbsp of the mixture for each. Place on a plate and set aside. 2. In large saucepan, heat the vegetable oil over medium heat. Add the garlic and onion and cook just until softened, about 3 minutes. Add the bell peppers and cook for another 4 minutes. Add the tomato and pineapple juices, chili sauce, brown sugar, cornstarch and meatballs. Cover, reduce the heat and simmer for 25 minutes, or until the meatballs are cooked through. 3. Meanwhile, bring the rice and water to a boil, then cover and simmer for 10 minutes. Remove from the heat and let stand for 10 minutes, covered. 4. Serve the meatballs and sauce over the rice. Garnish with pineapple and parsley. Nutritional analysis per serving Calories 377 • Protein 15 g • Carbohydrates 61 g • Fiber 3 g • Total fat 7.7 g • Saturated fat 1.9 g • Cholesterol 73 mg • Sodium 429 mg • prep time 20 minutes • cook time 30 minutes

Metro News
PRESS | Oct 11, 2012

Create your own healthy Asian fare at home. By using ground chicken, you reduce the calories, fat an...

Breakfast Television
VIDEO | Oct 9, 2012

Rose shows you how to choose it and lose it when it comes to restaurant food on Breakfast TV with Di...

Six Dishes That Will Be on my Table This Thanksgiving

The wonderful Thanksgiving weekend is right before us. We associate this holiday with family, friends, relaxation and most importantly, delicious cuisine. Most holiday foods are high in calories, fat, sodium and sugar. An average Thanksgiving meal can have over 2,500 calories once you've had the turkey and gravy, stuffing, candied sweet potato side dish, butter-laden potatoes and naturally the pecan or pumpkin pie. With a weekend like this, I advise you not to get onto the scale the next morning. For sure you've exceeded your daily nutrients. But eating well is not difficult or boring. You'll be surprised at how delicious my menu items are with the added bonus of being healthier for your heart and stomach! Portion control and some long fall walks will keep a smile on your face when getting on the scale the next day. Here are some of the recipes I'll have on my table this Thanksgiving. Enjoy!

Huffington Post Canada
WEB | Oct 5, 2012

The wonderful Thanksgiving weekend is right before us. We associate this holiday with family, friend...

The perfect Sunday brunch with music

Brunch is a wonderful way to get together and catch up with friends and family. My favourite spots are those with a wide and healthy menu that also offer live music. Hot House Café, the Boiler House and Glow Fresh Grill all offer exceptional brunch menus along with exceptional background music. Brunch, providing you pay attention to the healthier options, is a perfect way to fuel your body for the rest of the day. A good brunch will include an array of fruits, healthy salads, egg dishes avoiding the heavy sauces and some baked, roasted or grilled vegetables on the side. Watch out for the dessert-like breads and heavy desserts. The Boiler Room offers peel and eat shrimp which is a healthy start to your meal. Select an omelette, preferably egg white with a combo of veggies and keep the cheese to a minimum. Select the variety of salads avoiding those with heavy mayo and excess oil. Hot House Café offers steamed mussels, a baked chicken with bourbon BBQ sauce and the regular egg dishes avoiding the heavy hollandaise sauce. And finally Glow Fresh Grill features a wonderful light brunch with live jazz. My favourites consist of "Huevos rancheros", fresh juice combinations with watermelon, strawberry and passion fruit, and Spinach Florentine eggs with a light hollandaise sauce. If you're at home, try my healthy and delicious dried fruit and nut granola: Makes about 4 cups 2 cups large rolled oats 1/2 cup whole wheat flour 1/2 cup packed brown sugar 1 tsp cinnamon 1/2 tsp ground ginger 3 Tbsp vegetable oil 1/4 cup apple juice 3 Tbsp maple syrup 1/2 cup chopped nuts of your choice 1/4 cup chopped dried dates 1/4 cup chopped dried cranberries 1. Preheat the oven to 300°F. Line a baking sheet with foil and lightly coat with cooking spray 2. Combine the oats, flour, brown sugar, cinnamon, ginger, oil, apple juice, maple syrup and nuts in a large mixing bowl and stir to combine. Spread the mixture out on the prepared baking sheet and bake for 35 minutes, tossing once to prevent burning. 3. Remove the granola from the oven and let it cool to room temperature. Add the dried fruit and stir. Store in an airtight container.

DineTO
WEB | Oct 2, 2012

October truly feels like the beginning of fall. As we head back to our routines on Monday through Fr...

Choose It and Lose It: Hamburger Helper

Hamburger Helper cheese shells with ground beef and milk (2 cups) 926 calories / 41 g fat Traditionally people use a medium ground beef and higher fat milk increasing the calorie and fat content. I have given a normal serving size of 2 cups rather than the minimal size stated on the package. *Equivalent to 3 orders of chili nachos from Wendy’s in fat* Tuna Helper au gratin with margarine and skim milk (2 cups) 500 calories / 13 g Be sure to use tuna packed in water not oil and use lower fat milk. Tuna has much less fat and calories than beef.

Metro News
PRESS | Oct 1, 2012

Traditionally people use a medium ground beef and higher fat milk increasing the calorie and fat con...

Breakfast Television
VIDEO | Oct 1, 2012

Rose shows you how to choose it and lose it when it comes to favourite sauces, dips, and condiments ...

Choose It and Lose It: Wendy's Baconator

Triple baconator (3 patties, 3 slices of cheese and 9 pieces of bacon) 1,340 calories / 91 gm fat / 39 g saturated fat / 2,840 mg sodium You’ll be lucky if you make it out of the restaurant without having a cardiac arrest! No one needs this many calories, fat and sodium. More than an entire day’s worth of non-nutritional food! * Equivalent to 10 Kobe style beef sliders from Milestones in fat* ½ Pound Double 880 calories / 49 gm fat / 21 g saturated fat / 1,450 mg sodium Splurge on half a pound of meat which is close to half the calories, fat and sodium. Still high for a meal, but an improvement!

Metro News
WEB | Sep 24, 2012

You’ll be lucky if you make it out of the restaurant without having a cardiac arrest! No one need...

CityLine
VIDEO | Sep 24, 2012

What's better for you, an oatmeal cookie or an egg wrap? Watch Rose on CityLine as she describes wh...

CityLine
VIDEO | Sep 24, 2012

No preservatives, gluten, and some don't even have nitrates! Have a look at this line of Piller's S...

Weight Loss Tips From Around the World

The Mediterranean Diet Italians, Greeks and Spaniards, have lower rates of heart disease and less obesity than North Americans. One of the reasons is that quality of the food always wins over quantity. They use fewer processed foods than we do and love to cook seasonally with whatever is fresh at the time. No Chinese buffets in sight! They also eat smaller amounts of food and have their largest meal in the middle of the day. Mediterraneans favour vegetables, legumes, whole grains and heart healthy fats, as opposed to our "meat and potatoes" type of diet. Studies all state that those who primarily eat fruits and vegetables and whole grains weigh less. The high consumption of fattier fish contains Omega 3 fatty acids and explains the lower rate of heart disease which prevents clots from forming. Spaniards enjoy "tapas", smaller meals which are consumed slowly and mindfully. Slower eaters tend to have lower BMI (body mass index) resulting in the ability to lose weight more efficiently since your mind tells your body you're full sooner. France The French eat croissants, cheese, creamy sauces and bread yet have lower rates of obesity and heart disease than North Americans! Perhaps the red wine with the antioxidants is part of the reason. But it's more likely due to the fact that the French snack less and eat the above higher fat foods in moderation. Their meals in general are not of the processed fast food nature, but rather of wholesome fresh foods. Eating is also an experience for the French and meals are enjoyed as an activity rather than a necessity as in North America. They take longer to consume meals compared to our country where we drive and wolf down our food! Japan Japanese women are slimmer than North American women and have one quarter of the incidences of breast cancer than people from other countries. High levels of estrogen can increase cancer risk which occurs in our environment. The Japanese diet of soya based foods contains phytoestrogens which are believed to block the high estrogen and may result in lower breast cancer cases. The Okinawa people who live on a group of Japanese islands have the highest rate of people living to 100 (Centurions). They have an 80 per cent lower risk of heart disease and half the risk of ovarian and colon cancers. The belief is to their diet consisting of vegetables, fruits, raw fish, whole grains, soya, omega 3 foods, little red meat and salt and small amounts of fat. Let's try to learn some examples from our neighbours!

Huffington Post Canada
WEB | Sep 21, 2012

North America has one of the highest obesity rates in the world. The reasons are multi-faceted. Fast...

Breakfast Television
VIDEO | Sep 17, 2012

When it comes to energy drinks and bars, not all have the same nutritional values. Watch the video ...

Choose It and Lose It: Terra Chips

Terra Chips (50 g) + Spinach Dip (2 tbsp) 420 calories / 34 g fat A variety of healthy root vegetables made into chips sounds much healthier than the regular potato chip. But not so. Deep frying still multiplies calories and fat. *Equivalent to 1 entire McCain’s thin crust whole wheat marinated tomato and chicken pizza in fat * Pop Chips (50 g) + Salsa (2 tbsp) 218 calories / 7 g fat These chips are much lower in calories and fat. They are popped rather than fried or baked.

Metro News
PRESS | Sep 17, 2012

A variety of healthy root vegetables made into chips sounds much healthier than the regular potato c...

Choose It and Lose It: Haagen Dazs vs Breyers

Haagen Dazs - cookies and cream (1 cup) with chocolate shell syrup (2 tbsp) 880 calories / 58 g fat Total decadence! But with over half your daily calories and close to a day’s worth of fat, this indulgence is quickly clogging your arteries! *Equivalent to 10 tbsp of nutella in fat* Reese's peanut butter chocolate (Breyers) (1 cup) with Smucker's chocolate syrup (2 tbsp) 440 calories / 12 g fat Breyer’s is considered a frozen dessert not an ice cream. But the calories and fat are acceptable for a dessert and you’re getting great flavour.

Metro News
WEB | Sep 10, 2012

Total decadence! But with over half your daily calories and close to a day’s worth of fat, this i...

Financial Post
VIDEO | Sep 5, 2012

how to resolve a conflict at the work place when your coworkers don't get along...

Dining Out Often? Try These Tips to Maintain Your Weight

Huffington Post Canada
WEB | Sep 5, 2012

Many of us find ourselves eating out on a regular basis due to social or corporate demands. Restaura...

Chicken with plum tomatoes and three cheeses

Serves 6 1 1/2 lb skinless boneless chicken breasts (about 4 to 6 breasts) 1 egg 2 Tbsp low-fat milk 3/4 cup seasoned dry breadcrumbs 2 tsp vegetable oil 1 1/3 cups diced plum tomatoes 1/2 cup shredded havarti 1/4 cup crumbled goat cheese (about 1 oz) 2 Tbsp grated Parmesan cheese 1/4 cup finely chopped black olives 1 tsp finely chopped garlic 1 tsp dried basil 3 Tbsp chopped fresh basil or parsley 1. Preheat the oven to 425°F. Lightly coat a 9- x 13-inch casserole dish with cooking spray. 2. Working with one at a time, place a chicken breast between 2 sheets of waxed paper and pound to an even 2-inch thickness. 3. Beat the egg and milk together in a shallow bowl. Place the breadcrumbs on a separate plate or shallow dish. 4. Lightly coat a large, nonstick skillet with cooking spray add the oil and place over medium-high heat. Dip each flattened chicken breast into the egg mixture, then coat in the bread¬crumbs. Cook for 3 minutes per side or until browned and almost cooked through. Transfer to the prepared casserole dish. 5. Combine the tomatoes, havarti, goat and Parmesan cheeses, olives, garlic and dried basil in a bowl. Spoon over the chicken breasts. Cover and bake for 10 minutes or until the cheese melts and the chicken is done (has reached an internal temperature of 165°F). Garnish with fresh basil or parsley and serve. Nutritional analysis per serving Calories 315 • Protein 32 g • Carbohydrates 13 g • Fiber 1.5 g • Total fat 13 g • Saturated fat 5.7 g • Cholesterol 116 mg • Sodium 379 mg • prep time 15 minutes • cook time 15 minutes

Metro News
PRESS | Sep 4, 2012

I initially created this recipe for white fish; I then tried the delicious topping over a grain. Now...

Whole Fish

Ordering a whole fish in a restaurant that specializes in this delicacy is an extraordinary experience of the taste buds. Fish is considered one of the healthiest proteins for our bodies since there is virtually no saturated fat as in beef, pork or chicken. The oils in the fish contain heart healthy omega-3 fatty acids which helps raise our good cholesterol, lowers blood pressure, reduces the risk of diabetes type 2 by keeping our blood sugars level and reduces the risk of cancer, dementia and inflammatory conditions. All around a "super" food that's also wonderful to the palate. There are many restaurants in Toronto that serve the freshest grilled or roasted whole fish you'll ever experience. My favorites include "Ouzeris" on the Danforth, "Josos" on Davenport, "Zucca Trattoria" on Yonge St and "Estiatorio Volos" on Richmond St. When eating a whole fish you'll see that is takes a little more work than just a fillet and this can lead to better weight control since it takes more time to eat! Grilled Branzino 4 whole Branizinos (about 1 lb each) cleaned and scaled Sea salt Olive oil Minced garlic Lemon slices Fresh parsley 1. Rub both the outside and inside of the fish with sea salt, olive oil and garlic. Place lemon slices inside fish along with a handful of parsley. 2. Preheat a grill until it reaches 400 F. Place the fish over the grill only when hot to prevent sticking. Cook on one side for about 10 minutes, then flip and cook on other side just until flesh is opaque or temperature reaches about 125 F. 3. Serve whole and serve with extra lemon slices. 4. Use a sharp knife and start at the thicker end of the fish, (the head). Gently lift the flesh away from the bone and serve. When the fillets have been removed from one side, flip the fish over and repack.

DineTO
WEB | Sep 1, 2012

Ordering a whole fish in a restaurant that specializes in this delicacy is an extraordinary experien...

Choose It and Lose It: Wine vs Beer

Metro News
PRESS | Aug 27, 2012

Summer, BBQs and alcohol go hand in hand. But watch those wines where 2 glasses of red or white ...

CityLine
VIDEO | Aug 27, 2012

Think that smoothies are a healthy snack? Think again! Watch Rose Reisman on CityLine as she compa...

Breakfast Television
VIDEO | Aug 27, 2012

Watch Rose as she demonstrates which theme park foods are available. Mostly deep fried, but there a...

Feeling supersized? Could be today’s mega fast food portions

One of the reasons for almost 60 per cent of Canadians being overweight is due to the large portions of food we're getting at restaurants, fast food chains and the supermarkets. Adults are about 25 pounds heavier than they were in the 1950s! No wonder we have increased incidences of heart and stroke disease, type 2 diabetes and certain cancers. SLIDESHOW: TIPS FOR EATING OUT Since the 1950's these are the facts: • The average drink size increased by 6 times, going from 7 ounces to 42 ounces with very little increase in price. • Hamburgers and French fries are 3 times bigger • The average restaurant meal is 4 times larger • Consumers are reluctant to buy two of any item so the jumbo sizes sell well • Restaurants offer mega portions for their pocket books only • "Sharing" has become the translation by retailers for the mega portion servings. The truth is that people eat what's in front of them. • Supermarkets encourage "multi buy promotions". This means selling larger portions for less money. You see this in expandable portion sizes. There was a 140% increase on these portion sizes in the last year. Everyone loves a bargain no matter if it's good for your health or not. • Certain restaurants tried to reduce portion sizes and list nutritionals with respect to consumer and industry demands but found that they sold less. Even though consumers say they want this, the actual demand was not there. So what's the answer, since we are a food addicted society? • At a restaurant, order only the regular portion or order the mega size providing you make a promise to yourself that you will share it or take it home for another meal. • Mega meals may be better financially but you'll pay down the road with respect to your health. Quantity doesn't equal quality. • Skip the free refills on bread, dips and beverages. There are no "free rides." • Don't eat snacks out of a bag. Either portion the snacks or buy the 100 calorie packs and limit your servings.

Huffington Post Canada
WEB | Aug 22, 2012

When we look around us we see obesity growing at astronomical rates (no pun intended!). There is a f...

Choose It and Lose It: Grilled Sausage vs Hot Dogs

Metro News
PRESS | Aug 20, 2012

Street food such as sausages with all the works is one of the unhealthiest foods available. More th...

Breakfast Television
VIDEO | Aug 14, 2012

Choose it and lose it when it comes to your sodium intake. Watch the Breakfast TV segment with Dina...

Choose It and Lose It: Tim Hortons Ice Capps

Medium mocha Iced Capp made with cream (14 oz) 410 calories / 16 g fat Liquid calories are one of the culprits in excess weight and diabetes type 2. This iced drink contains *Equivalent to almost an 8 oz. New York Strip in calories * Medium Iced Capp made with chocolate milk (14 oz) 230 calories / 1 g fat Sounds similar to a Mocha cap but is made with chocolate milk eliminating the calories from the cream and chocolate.

Metro News
PRESS | Aug 13, 2012

Liquid calories are one of the culprits in excess weight and diabetes type 2. This iced drink cont...

Mushroom and Spinach Miniature Lasagna Rolls

Metro News
PRESS | Aug 7, 2012

Instead of making the usual lasagna, in which leftovers often seem to go to waste, I opted for this ...

Cappuccino Rocky Road Cheesecake

1 2/3 cups chocolate wafer crumbs 2 Tbsp water 1 Tbsp vegetable oil 11/2 Tbsp instant coffee or espresso powder 1 1/2 Tbsp hot water 2 cups light ricotta (5%) 1/2 cup light cream cheese (about 4 oz), cubed 1 large egg 3/4 cup low-fat sour cream 1 cup granulated sugar 3 Tbsp all-purpose flour 1/3 cup miniature marshmallows 3 Tbsp semisweet chocolate chips 3 Tbsp slivered toasted almonds Preheat the oven to 350°f. Lightly coat a 9-inch springform pan with cooking spray. In a small bowl, combine the crumbs, water and oil. Pat onto the bottom and partially up the sides of the pan. Dissolve the coffee in the hot water. In the bowl of a food processor, add the ricotta and cream cheese, egg, sour cream, sugar, flour and dissolved coffee. Purée until smooth. Pour into the pan and bake for 35 minutes. Remove from the oven. Sprinkle the marshmallows, chocolate chips and almonds over the cake and bake for another 5 minutes. Allow to cool, and chill before serving.

Metro News
PRESS | Aug 2, 2012

A great combination for a cheesecake is coffee, chocolate chips, marshmallows and toasted almonds. T...

Gluten Free Foods and Restaurants + Recipe

DineTO
WEB | Aug 2, 2012

Everywhere you turn, whether it's the supermarket, restaurant or fast food chain, gluten free produc...

Too Much Sugar in Your Diet? These Foods Help Block it!

Huffington Post Canada
WEB | Aug 2, 2012

We are a sugar and carb addicted society. Starches such as desserts, white flour products and candy ...

Breakfast Television
VIDEO | Jul 31, 2012

Don't be fooled by salads! They can often have more calories and fat than a Big Mac from McDonald's...

Edamame Salad

Metro News
PRESS | Jul 31, 2012

Both shelled edamame and those left in the pod are now available in most supermarkets in the frozen ...

Choose It and Lose It: Harvey's Burgers

Crispy Chicken Burger with light mayo, spicy mesquite sauce, bacon, pickles, lettuce, tomatoes and onions on a bun 724 calories / 39 g fat (5 g saturated) / 2,098 mg sodium Chicken is lower in fat and calories than beef but not when it’s deep fried which is what “crispy” means. Add the mayo and bacon and you’ll have half your calories and fat for the day. *Equivalent to 8 tbsp of butter in calories* Original Cheese Hamburger with ketchup, mustard, pickles, lettuce, tomatoes, and onions on a bun 504 calories / 23 g fat (11 g saturated) / 1,428 mg sodium A better option is a good old fashioned cheese burger with the non-fat condiments.

Metro News
PRESS | Jul 30, 2012

Chicken is lower in fat and calories than beef but not when it’s deep fried which is what “crisp...

Will You Eat Pepsi's New Greek Yogurt?

Huffington Post Canada
WEB | Jul 24, 2012

Pepsi and Greek yogurt -- now how does that sound as a winning combination?...

Choose It and Lose It: Chocolate Candy

Glossette Almonds (85 gms) 460 calories / 34 gm fat / 30 g sugar Just a handful of these addictive chocolate covered almonds contains one third your daily calories and half your daily fat. Not to mention it’s tough to stop after one handful. * Equivalent to 6 strawberry sundaes from McDonald’s in fat* Junior Mints (85 gms) 340 calories / 8.5 gm fat / 68 g sugar Chocolate covered mints contain less calories and fat but more sugar.

Metro News
PRESS | Jul 23, 2012

Just a handful of these addictive chocolate covered almonds contains one third your daily calories a...

Wild Mushroom Risotto with Parmesan and Asparagus

2 tsp vegetable oil 1 cup finely chopped onion 2 tsp finely chopped garlic 4 cups chopped wild mushrooms (try oyster, shiitake and/or portobello) 1 cup arborio rice 3 1/2 cups vegetable (or chicken) stock 1 cup chopped asparagus (cut into 1-inch pieces) 1/3 cup grated Parmesan cheese pinch of salt and pepper 1/4 cup chopped fresh basil Lightly coat a saucepan with cooking spray add the oil and set over medium-high heat. Add the onion and garlic, and sauté for 5 minutes or until the onions are just tender and lightly browned. Add the mushrooms and sauté for about 8 minutes or until the mushrooms are no longer wet. Add the arborio rice and sauté for 1 minute. Add 1 cup of the stock and simmer until the stock has just been absorbed. Continue adding 1/2 cup stock at a time, stirring until absorbed; repeat until all the stock has been used (about 20 minutes in total). Add the chopped asparagus with the last 2 cup stock and cook until the asparagus is tender-crisp, about 3 minutes, and the liquid is absorbed. Add all but 2 Tbsp of the grated Parmesan cheese and the salt and pepper and mix well. Garnish with the remaining Parmesan and the basil. Serve warm.

Metro News
PRESS | Jul 23, 2012

I love risottos but the restaurant versions are loaded with butter, cream or cheese. This risotto is...

CityLine
VIDEO | Jul 23, 2012

How to choose it and lose it when it comes to fast meals for your children, whether it's dried, froz...

Shrimp, Avocado, and Feta Salad

Serves 6 12 oz large shrimp, peeled and deveined 3 cups diced and seeded plum tomatoes 1 cup diced ripe avocado 1/3 cup chopped cilantro or parsley 1/4 cup diced red onion 1/2 cup crumbled light feta cheese 2 Tbsp olive oil 2 Tbsp freshly squeezed lemon juice 1½ tsp minced fresh garlic 1 tsp minced jalapeño pepper or 1 tsp hot sauce pinch salt and freshly ground black pepper 1. Spray a non-stick skillet with cooking oil and place over medium-high heat. Cook the shrimp just until pink, about 3 minutes. Remove from the heat, cool and dice. 2. Combine the shrimp with the remaining ingredients in a large serving bowl and mix thoroughly. Serve immediately. Nutritional Analysis per Serving Calories 229 / Protein 19 g / Fat 13 g / Saturated Fat 3.6 g / Carbohydrates 6 g / Cholesterol 127 mg / Sodium 334 mg / Fiber 2.6 g Prep Time: 15 minutes Cook Time: 3 minutes

Metro News
PRESS | Jul 20, 2012

Dice the avocado just before you’re ready to serve, or squeeze some lemon juice over it to prevent...

Baby bok choy and oyster mushrooms with sesame sauce

Serves 4 Ingredients Sesame Sauce • 1 tbsp low-sodium soy sauce • 2 tsp sesame oil • 1 1/2 tsp oyster sauce • 1 tbsp brown sugar • 1 tsp finely chopped garlic • 1 tsp finely chopped ginger • 1 tsp hot chili sauce Vegetables • 2 tsp vegetable oil • 8 oz whole oyster mush-rooms • 6 baby bok choy • 1 tsp toasted sesame seeds 1. Combine the soy sauce, sesame oil, oyster sauce, sugar, garlic, ginger and chili sauce in a small bowl and set aside. 2. Lightly coat a large, nonstick skillet with cooking spray, add the oil and set over medium-high heat. Add the mushrooms and sauté for 5 minutes or until tender. Add the sauce and cook for 2 minutes, until slightly thickened. 3. Place a shallow layer of water in a large saucepan and bring to a boil. Place the bok choy in the saucepan, cover and cook for 2 minutes or just until it is bright green. 4. Drain well and place on a serving dish. Top with the sautéed mushrooms and sesame sauce, sprinkle with sesame seeds and serve immediately.

Metro News
PRESS | Jul 18, 2012

The combined flavors of bok choy, mushroom and this sesame sauce is outstanding. I love to serve thi...

Breakfast Television
VIDEO | Jul 18, 2012

A piece of chocolate cake has the same amount of fat as 3 top sirloin steaks?? Be sweet to your wai...

White Bean and Artichoke Hummus

Serves 8 Ingredients • 1 cup canned white kidney beans, drained and rinsed • 4 canned artichoke hearts, drained and chopped • 2 tbsp tahini • 1 1/2 tbsp olive oil • 2 tbsp lemon juice • 1 1/2 tsp finely chopped garlic • 1/4 tsp ground cumin • pinch of salt and freshly ground black pepper • 1/4 cup chopped cilantro Although there are plenty others out there, this is a very unique twist on traditional hummus! Related: Panzanella salad meets seafood paella Warm-weather medley Shucked oysters for every occassion The addition of white beans and artichoke hearts is outstanding. 1. Combine the beans, artichokes, tahini, olive oil, lemon juice, garlic, cumin, salt and pepper in the bowl of a food processor. Purée until smooth. 2. Add the chopped cilantro and stir to combine How does this dip stack up nutritionally per serving? • Calories. 79 • Protein. 2 g • Carbohydrates. 6 g • Fibre. 1.7 g • Total fat. 5 g • Saturated fat. 0.7 g • Cholesterol. 0 g

Metro News
PRESS | Jul 17, 2012

Another twist on traditional hummus. The addition of white beans and artichoke hearts is outstanding...

Fatty Summer Foods to Avoid at Every Fair, BBQ and Pool Party

Since we still have the better part of the summer ahead of us, here are some tips to maintain your health and weight while out and about: Margarita vs. Mojito Watch those frozen cocktails often due to the size alone. They are usually made with sugar syrups, coconut milk and sweetened fruit. A large frozen margarita can be close to 1,000 calories! Alcohol also whets your appetite and numbs your mind, so healthy eating flies out the window. A mojito doesn't have excess sugary syrups and will run you about 200 calories. Order a small size and drink carbonated water in between. Freshly squeezed lemonade vs. Fruit flavoured water Sounds healthy and oh-so-fresh. But most lemonades have so much sugar it's hard to find the lemon flavour. A 16 oz drink will give your over 250 calories and that's just in sugar. There's definitely not enough lemon to count this as one of your fruit servings! Your best bet is always water, lemon or lime slices and loads of ice. Incredibly thirst quenching and zero calories. The next best drink would be the low calorie fruit flavoured waters with artificial sweeteners. But keep these to a minimum. Sweeteners whet your appetite for more sugar. Fried appetizers Social gatherings and alcohol always bring out the worst fried finger foods you could imagine. Even the fried veggies, tempura style are deadly. Fried is fried! An average serving of fried zucchini or sweet potatoes will be over 400 calories with very few nutrients. Stick to the raw veggies and dip and go easy on the dips since that's where all your calories and fat are. A few pickles, olives or antipasto is even better, but still soaked in oil. Funnel cakes vs. Cotton candy What would a theme park be without funnel cakes (another name for deep fried cake batter)? A funnel cake will cost you around 750 calories and 35 grams of fat! Try the cotton candy which is only about 150 calories with no fat. Giant turkey drumsticks vs. Chicken kebabs If you got to the Calgary Stampede you couldn't have missed a scene right out of the Flintstones. Everyone munching on their "dinosaur" drum sticks! These are deep fried turkey drum sticks ringing in at over 1,000 calories and 55 grams of fat! Next time look for the Mediterranean spot and get yourself a chicken, beef or pork kebab coming in at only 200 calories and five grams of fat Sausages, hot dogs and beer Sausages have to be one of the highest calorie and fat item you could put on the grill. A sausage with fried onions, peppers and cheese sauce comes in at 900 calories and 55 grams of fat. Add a regular beer and that's an extra 150 calories. Next time enjoy a regular sized hot dog with mustard, relish and ketchup and you'll only be consuming 200 calories and 10 grams of fat. A light beer is only around 75 calories. A nutritional bargain!

Huffington Post Canada
WEB | Jul 17, 2012

The summer months encourage you to be outdoors, exercise and eat fresh and healthy. According to sta...

Choose It and Lose It: Tim Hortons Breakfast

12 grain bagel with cream cheese 474 calories / 23 gm fat 12-grain definitely sounds incredibly nutritious, but the weight of the bagel alone and the high fat non nutritional cream cheese are the culprits here. Get your fibre elsewhere! * Equivalent to 15 Blue Menu granola bars in calories* Breakfast sandwich with egg and cheese 280 calories / 11 gm fat The English muffin is a better choice in terms of fat and calories compared to the bagel

Metro News
PRESS | Jul 16, 2012

12-grain definitely sounds incredibly nutritious, but the weight of the bagel alone and the high fat...

Five

• Olive oil When we buy EVOO -- extra virgin olive oil -- it has been labelled the best oil to consume. Now that seems to make us believe that not only is it healthier than other oils, but it's probably not fattening. Think again! Virtually most oils, butters, margarines and vegetable shortening have similar calories and fat. For example one tablespoon of butter has 100 calories and 11 grams of fat. One tablespoon of extra virgin olive oil has 120 calories and 14 grams of fat! The benefit of the olive is that it isn't saturated like butter and won't clog your arteries. But it won't help in weight loss. Watch the amounts carefully. Try putting your olive oil in a pump bottle where you can spray your food with a minimal amount. • Vegetables Raw, steamed, grilled or boiled vegetables have so few calories that you could never eat enough to gain weight. They're filled with vitamins, minerals and antioxidants. But once you start dunking those veggies in high fat dips or dressings, the calories can add up to a complete meal. A typical serving of dip is about a quarter cup which adds an extra 250 calories and 14 grams of fat to a food you probably don't even count in your day's calories. A better substitute would be Greek yogurt, hummus or salsa. • Sweet potatoes Sweet potatoes contain antioxidants, beta carotene and are only 100 calories when baked or steamed. They are healthier than white potatoes and the newest craze are sweet potato fries. But deep frying adds considerably to the calories and fat. A side order can tally up to 450 calories with 23 grams of fat. Not such a healthy vegetable any more. And studies show you lose some of the antioxidants when deep fried. Next time try mashing a baked sweet potato with light sour cream, some maple syrup and cinnamon. • Coffee We now have been given permission to drink up to four cups of coffee daily without any ill effects. Studies are showing that those drinking coffee may have fewer cases of cancers, heart rhythm problems, type 2 diabetes, Parkinson's and dementia. Not bad for a product once considered poor to consume. But remember we're talking about black coffee. Once you start ordering "double doubles" (double cream and sugar), or whipped cream and chocolate with coffee beverages, those benefits will never counteract the effects of the artery clogging cream and calories of the sugar which can account for obesity leading to type 2 diabetes. Stick to adding lower fat milk and stay away from the sugar or artificial sweeteners. Also try different flavoured coffees for more flavour. • Salads At this point in time we realize that salads are no longer those healthy meals we thought. They actually can have more calories, fat and sodium than a steak dinner. Most salads today have excess dressing, cheese, croutons, fried tortilla strips, nuts, dried fruit and mayonnaise based grains, rice or pastas over top. This no longer is a healthy low fat or low calorie meal. Certain salads can come in with over 900 calories and 60 grams of fat. Close to three quarters of your daily nutrients! Be selective in what your salad comes with and always ask for the dressing on the side. Try to add no more than three tablespoons and always ask if there is a light version.

Huffington Post Canada
WEB | Jul 11, 2012

So often we're led to believe that certain foods we consider healthy are also...

Spinach salad with cinnamon almonds, strawberries and goat cheese

Serves 8 CINNAMON ALMONDS 1/4 cup whole almonds 1/3 cup packed brown sugar 1/2 tsp cinnamon SALAD 8 cups baby spinach 1 cup thinly sliced red bell pepper 1 cup sliced strawberries 1/2 cup crumbled goat cheese (about 2 oz) DRESSING 1 1/2 Tbsp apple cider vinegar 1 Tbsp olive oil 1 Tbsp apple juice concentrate 1 tsp brown sugar 1/2 tsp chopped garlic 1/2 tsp Dijon mustard 1. Preheat the oven to 350°F. Line a baking sheet with foil and lightly coat with cooking spray. 2. Rinse the almonds with cold water. Drain but do not let them dry. Place them in a bowl and add the brown sugar and cinnamon. Toss to coat. Spread out on the prepared baking sheet and bake for 15 minutes, tossing once. Let cool, then remove from the baking sheet and chop coarsely. 3. Place the baby spinach, red pepper, strawberries and goat cheese in a large serving bowl. 4. Prepare the dressing by whisking together the apple cider vinegar, olive oil, apple juice con¬centrate, brown sugar, garlic and mustard in a small bowl. Pour the dressing over the salad and toss. Top with the chopped almonds. Nutritional analysis per serving Calories 104 • Protein 3.2 g • Carbohydrates 11 g • Fiber 2.3 g • Total fat 5.6 g • Saturated fat 1.3 g • Cholesterol 3 mg • Sodium 120 mg • prep time 15 minutes • bake time 15 minutes

Metro News
PRESS | Jul 10, 2012

This salad is perfect for entertaining with all its vibrant colors, flavors and textures. The combin...

Choose It and Lose It: Dairy Queen Treats

Dairy Queen hot fudge shake (med) 770 calories/ 29 g fat/ 21 g sat fat/ 96 g sugar The word “shake” always means you should watch out. Ice cream and excess chocolate sauce gives you half your day’s calories and two days’ worth of sugar. Equivalent One medium Dairy Queen hot fudge sundae is equal to 22 pieces of bacon-wrapped scallops from M&M Meatshop in calories. Dairy Queen hot fudge sundae (med) 447 calories/ 15 g fat/ 10 g sat fat/ 57 g sugar The sundae consists of vanilla soft serve with sauce. Try a small or ask for less sauce to make a difference.

Metro News
PRESS | Jul 9, 2012

Everyone loves heading to Dairy Queen for sweet treats. Believe it or not, some are actually healthi...

Mediterranean burgers with feta cheese sauce

Serves 4 BURGERS 1 lb extra-lean ground beef 1 egg 1 tsp dried basil 1/2 tsp dried oregano 3 Tbsp seasoned dry breadcrumbs 3 Tbsp ketchup 2 tsp finely chopped garlic 1/4 cup finely chopped onion 1/4 cup crumbled feta cheese (about 1 oz) SAUCE 1/4 cup crumbled feta cheese (about 1 oz) 1/4 cup light cream cheese (about 2 oz), softened 3 Tbsp low-fat plain yogurt (or sour cream) 1/2 tsp finely chopped garlic 1 Tbsp lemon juice 1 Tbsp water 1/2 tsp dried basil GARNISH (OPIONAL) 3 Tbsp chopped fresh basil or parsley 1. To make the burgers, combine the ground beef, egg, dried basil and oregano, breadcrumbs, ketchup, garlic, onion and feta in a large bowl and shape into 4 burger patties. Grill or sauté in a pan lightly coated with cooking spray. Cook on 1 side for 7 minutes, then turn over and cook 3 to 5 more minutes or just until beef is done. 2. Combine all the sauce ingredients in a food processor and purée until smooth. 3. Serve the burgers with the sauce and garnish with fresh basil or parsley. Nutritional analysis per burger Calories 257 • Protein 29 g • Carbohydrates 11 g • Fiber 0.9 g • Total fat 11 g • Saturated fat 4.8 g • Cholesterol 126 mg • Sodium 370 mg • prep time 15 minutes • cook time 10 minutes

Metro News
PRESS | Jul 9, 2012

Giving a Mediterranean flavor to a traditional burger is perfect for a summer barbeque. The sauce is...

Cobb Salad

Metro News
PRESS | Jul 3, 2012

A Cobb Salad traditionally has loads of chicken, blue cheese, bacon and heavy dressing. I’ve light...

Hack Your Canadian Food

Huffington Post Canada
WEB | Jul 1, 2012

The Canadian food we know and love comes in many varieties -- sticky sweet butter tarts from Ontario...

Choose it & lose it: the trouble with juice

National Post Weekend Post
WEB | Jun 30, 2012

Who doesn't like juice? We assume if juice is natural - and not a...

National Post Test Drives Personal Gourmet

And as we all know, an exercise regimen isn’t complete without some dietary assistance — for that, we turned to Rose Reisman’s Personal Gourmet, a by-delivery frozen food meal plan whose goal is the same as yours: lose weight and keep it off (while eating healthy, tasty food). We tried Reisman’s meal plan in the spring. Now, as you prepare to kick your diet into high gear, here are five things we learned about Personal Gourmet: 1. It’s filling! Sure, frozen omelettes might not be your bag (frankly, they weren’t ours, but there are other opetions), but each individual meal is substantial enough that you won’t be hungry again till it’s time for the next one. (And sometimes not even then). 2. It’s not bad, for frozen food. Chicken parmesan held up well to the deep-freeze, as did (surprisingly) a turkey and pancetta sandwich. The aforementioned omelettes, though, were sort of a dud, but pancakes with maple syrup and compote were tasty. 3. Better to heat in the oven than the microwave. There’s just something about stringy, soggy asparagus that doesn’t do it for us. But when crisped in the oven, Reisman’s meals were not dissimilar from homemade. 4. It’s balanced … if a little protein-heavy. But protein keeps you full! Reisman has put emphasis on lean proteins (turkey, chicken and fish) for meals that are substantial without packing on grams and grams of fat. 5. It just might work. With well-rounded meals that fill and nourish, Reisman’s plan might just be the key to long-term weight-loss success for those who don’t have time to cook from scratch.

National Post
WEB | Jun 27, 2012

It’s official: Summer is here, and with it, bikini season. For those among us who have put on a po...

Choose It and Lose It: Boston Pizza Pasta

While places like Boston Pizza offer fun pasta variations, some of them contain mega amounts of sodium, calories and fat. Boston Pizza Baked Chipotle Bacon Penne 1430 cal / 88 gm fat / 2740 mg sodium The Alfredo sauce, excess cheese and bacon is what gives you a day’s worth of calories, fat and two days’ worth of sodium. Heart attack on a plate? Equivalent Equivalent to 9 penne bolognese from Pizza Pizza in fat . Boston Pizza Homestyle lasagna 930 cal / 30 gm fat / 2280 mg sodium The meat sauce and cheese in this traditional lasagna is a healthier option, but still high in sodium

Metro News
PRESS | Jun 25, 2012

While places like Boston Pizza offer fun pasta variations, some of them contain mega amounts of sodi...

The Surprising Truth About What's in Your Food

If my parents or grandparents were around today they would not recognize the food we consume on a daily basis. It would look and taste different from anything they were used to. About 30 years ago fast, processed or packaged food were the anomalies. We ate most of our meals at home, prepared from scratch. But today fast and processed food is a daily occurrence due to the availability and the lack of time in our lives. According to the National Restaurant Association, nearly half of the money North Americans spend on food is in restaurants and a third of the calories North Americans consume come from restaurants. The problem is that much of the food we eat has not been created in a kitchen but rather a laboratory. You may find the truth hard to swallow! SLIDESHOW: WHAT'S IN THAT "FOOD"? Processed Salami This meat comes from the slaughterhouse leftovers of a pig or cow using a process that removes the muscle and meat so nothing is wasted. Add about 15 more ingredients made up of mostly salt and spices and voila you have Salami! What's wrong with just a grilled piece of pork or beef instead? Fake Bacon Bits (imitation) These store bought packages of what you love to add to your Caesar salads are made up of soy bits seasoned with bacon and a hickory-smoked flavour. Not much bacon in this artificial ingredient! More like trans-fats, artificial colouring, salt and sugar. You could easily cook up a batch of crisp bacon, crumble it and freeze for later use. Wendy's Frosties You'd think a frosty should have milk, ice cream and ice. Think again! Wendy's Frosties have around 14 ingredients with sugar and corn syrup leading the pack. The rest of the ingredients are a group of thickening agents consisting of guar and cellulose gum and carrageenan. Also remember that if a flavour like coffee, chocolate, caramel or strawberry is added, this consists of another 10- 20 ingredients! Keep this as a "once in a blue moon" kind of treat. Multi- or 9-Grain Rolls When we order a subway sandwich we feel good about ordering the multi-grain bun. But don't fool yourself, the main grain is enriched wheat flour lacking nutrients plus high fructose corn syrup to boot. Add another 15 ingredients to this bun that's mostly made of preservatives and caramel colouring to give it the look of whole wheat! I suppose it's still a better choice than white, but marginally. Baskin-Robbins Oreo Sundae This addictive delicious sundae may not be so tempting when you discover there are close to 80 ingredients included of which few are natural. It's loaded with trans-fats consisting of soybean, palm and coconut oil. Sugar shows up over 10 times in the ingredient list and to boot you're inhaling over 1200 calories with sugar showing up a staggering 11 times on the list of ingredients. Skittles In the movie theatre you feel you are making a healthier choice by forgoing the buttery salty popcorn and instead nibbling on the rainbow coloured "Skittles." These brightly-coloured nuggets consist of sugar, corn syrup, hydrogenated palm oil plus nine artificial colours! Maybe the popcorn is not so bad, just forget the extra pumps of butter. Fast-Food Burger "Where's the Beef"? You'll have to look pretty hard to find unadulterated meat in chain restaurant burgers. These inexpensive burgers usually come from slaughterhouse trimmings, also used to make pet food! To eliminate any chance of E. Coli ammonia is used to "clean" the meat. Perhaps in small amounts but it's still the stuff we use to clean our homes. Now that sounds appetizing! Get freshly ground beef at your butcher and have a great, tasty and safe barbeque.

Huffington Post Canada
WEB | Jun 21, 2012

Today fast and processed food is a daily occurrence due to the availability and the lack of time in ...

Breakfast Television
VIDEO | Jun 20, 2012

Fat is often hidden in many foods, whether it's ice cream, steak, pasta dishes, and even salads! So...

CityNews
VIDEO | Jun 19, 2012

Rose's view on Rob Ford's cut the waist challenge results...

Choose It and Lose It: Lick's Nature Burger

Nature Burger on regular homeburger bun with cheese 576 calories / 21 g fat / 5 g saturated / 1184 mg sodium The word “Nature” conjures up feeling of healthy, vegetarian and wholesome. But that doesn’t mean lower in calories, fat and sodium as can be seen by this traditional veggie burger **Equivalent to 5 grilled veggie wraps from Cultures in fat** Gobbler on whole bun with guk sauce 373 calories / 12 g fat / 2 g saturated / 971 mg sodium Turkey is a lean protein and even with Lick’s “Guk” Sauce still healthier in nutrients than the veggie burger

Metro News
PRESS | Jun 18, 2012

The word “Nature” conjures up feeling of healthy, vegetarian and wholesome. But that doesn’t ...

CityLine
VIDEO | Jun 18, 2012

Burgers are a hot item this time of year. From fast food to pubs and fine dining, there are good, b...

CityNews
VIDEO | Jun 14, 2012

Rose gives snacks a grade from A to F...

Choose It and Lose It: BBQing Pork

1 Rack of Pork Baby Back Ribs with Barbecue Sauce 1,440 calories/ 86 g fat/ 32 g saturated fat/ 2,200 mg sodium You have an entire day’s worth of calories, fat and sodium. Equivalent One or two single ribs are fine, but if you go for the entire rack, you’ll be eating the equivalent of two packages of cooked Maple Leaf bacon in fat. You’ll also be a step closer to clogging up your arteries. Pork Rib Chop (8 oz.) with barbecue sauce 490 calories/ 20 g fat/ 8 g saturated fat/ 337 mg sodium A pork chop is delicious and contains eight times less fat and four times less calories than ribs.

Metro News
PRESS | Jun 11, 2012

Nothing tastes quite as good as barbecued pork at the end of a warm day. But every delicious bite yo...

Foods That Increase Your Libido

Figs A favorite food of ancient Greeks and Romans were figs. They're loaded with magnesium, a mineral your body needs to produce sex hormones. Chocolate Addicting in so many ways, chocolate has always been associated with Valentine's Day. A compound in dark chocolate, phenylethylamine, releases endorphins brought on by sex. Hot chili peppers They have a compound called capsaicin that gives peppers their heat and may also increase your libido. Oysters There's an old joke that if eating oysters increased your sexual appetite: "I ate twelve but only six worked!" This food has been considered an aphrodisiac for centuries. The key mineral is zinc which is useful for testosterone production, a hormone that increases sexual desire in both men and women. Asparagus Another food that has been considered an aphrodisiac is asparagus. The reason can be attributed to folate: a nutrient that can deter erectile dysfunction. Eggs The thought of eggs may not be sexually stimulating, but they are a source of L-arginine, an amino acid that can reduce erectile dysfunction. Beans and lentils Another food that doesn't exactly conjure up warm and intimate feelings is beans. But its B vitamins and iron boost serotonin levels, the happy hormones, and sex drive. Whether there is hard concrete evidence or not, you can't deny that the mind may account for nearly 50 per cent of improved sexual desire of both men and women. And there's nothing wrong with that! So tonight start off with some oysters as your appetizer; a spicy vegetarian dish filled with beans, some grilled asparagus and of course, the pièce de résistance, chocolate.

Huffington Post Canada
WEB | Jun 11, 2012

Are there really foods that can increase and improve your sex health? Studies have shown that a heal...

Choose It and Lose It: Cold Stone Creamery Smoothies

Mango Pineapple (love-it size) 510 calories / 115 g carbs Great tasting smoothie, but over 500 calories and half your carbohydrates for the day is excess for a beverage. Mangoes are higher in calories than other fruits. Try the “Like It” Size. *Equivalent to almost 4 butter croissants from Starbucks in carbs* Blueberry Pineapple (love-it size) 360 calories / 78 g carbs Blueberries are one of the lowest fruit in calories which make for a more controlled beverage. Consider the smaller “Like It” size.

Metro News
PRESS | Jun 4, 2012

Great tasting smoothie, but over 500 calories and half your carbohydrates for the day is excess for ...

Breakfast Television
VIDEO | Jun 4, 2012

The weather is getting warmer and BBQ season is fast approaching. Number of calories and fat content...

Podcast: Mayor Rob Ford Gives Up on Weight Loss

680 News
PODCAST | May 28, 2012

Why Rob Ford might have given up on the weight loss challenge...

Podcast: Rob Ford Quits Cut The Waste Challenge

680 News
PODCAST | May 28, 2012

Rob Ford quits 'Cut the Waste Challenge' . Listen to Rose's take...

Podcast: Mayor Rob Ford Gives Up on Weight Loss

680 News
PODCAST | May 28, 2012

Mayor Ford hits a wall with weight loss...

Choose It and Lose It: Montana Burger

Canadian Burger with Fries 1480 calories / 89 g fat / 29 g saturated / 3150 mg sodium This “Canadiana Burger” is served with fatty Peameal bacon, Colby cheese and mayonnaise and the results are a day’s worth of calories, fat and two days of sodium! The fries alone account for half the sodium. * Equivalent to 1 cup of salted butter in calories* Sirloin Burger with Mashed Potatoes 880 calories / 48 g fat / 20.5 g saturated fat / 1580 mg sodium This burger minus the fatty toppings can be loaded with veggies and non-fat condiments. By choosing the mashed potatoes you’re saving over 300 calories and 700 mg of sodium!

Metro News
PRESS | May 28, 2012

This “Canadiana Burger” is served with fatty Peameal bacon, Colby cheese and mayonnaise and the ...

Popcorn Isn't All it's Popped Up to Be

• This whole grain contains over 40 nutrients including all the B complex vitamins, vitamin E, riboflavin and thiamine • It is high in fibre and contains heart-protecting phytonutrients • Has more protein than many other grains, excluding quinoa • Has more iron than eggs, roast beef or spinach • Contains only 30 calories per cup Sound pretty good? Yes, if you have it air popped with nothing on it. But few of us consume popcorn in that way. The trend is to devour a large bag at the movie theatre with butter and additional seasonings. Now watch the calories, fat and sodium go through the roof! Are you sitting down? A large movie popcorn, which contains 22 cups, has 1,200 calories, 79 grams of fat and 1300 mg of sodium! That's a day's worth of calories, fat and sodium. If you can't resist the popcorn, go for a small which contains 11 cups at around 670 calories, 34 grams of fat and 500 mg of sodium. Not exactly a nutritional bargain! Your best bet is a kid's size which contains five cups at 300 calories, 14 grams and of fat. That is at least an acceptable treat. If you're at home, what are other options of popcorn? "Smartfood" popcorn isn't such a smart snack! Each kernel is coated with corn oil and cheddar cheese. A regular serving of five cups will cost you 430 calories, 25 g of fat and 640 mg of sodium. Definitely not a light snack! A better nutritional bet is to try Orville Redenbacher's microwave "Smart Popcorn" where five cups is only 260 calories, 4 gm of fat and 360 mg of sodium. That's a decent mid-afternoon or after-dinner snack. But five cups can be consumed pretty quickly. Not to mention that microwave popcorn bags are laced with perfluorooctanoic acid, which is toxic and a carcinogen in animals. That no longer tastes so appealing. So is there even a better choice? Absolutely! There are a few options: • Stovetop popcorn Add 1 tbsp of oil to a small pot and put on a medium heat. Add 3 tbsp kernels, cover and cook for about three minutes or until you no longer hear the popcorn popping. This will give you about four cups at about 240 calories and 12 gm of fat. • Air popper It's the best invention ever, which costs around $20. Just add 3 tbsp cup kernels to the machine and voila! In about two minutes, you have crispy kernels. If you enjoy without added butter, you're only eating 120 calories with no fat. You can now have some fun and spray a little vegetable oil over the popcorn and some sea salt for more flavour with only a few more calories. • Paper bag Another method that your kids will love! Take a handful of kernels and place in a small paper bag. Fold the top over, lie flat in the microwave and cook on high for three minutes, just until the popping stops. Add some vegetable spray, salt or even any spice or seasoning you like, such as parmesan cheese, garlic powder, curry powder or even red pepper flakes! These methods are nutritional bargains by any comparison to the other choices.

Huffington Post Canada
WEB | May 25, 2012

"Unadulterated" popcorn has to be one of the healthiest snacks we could consume. Here are some of th...

Happy 1st Birthday, Huffington Post Canada

Huffington Post Canada
WEB | May 23, 2012

I’m honoured to be one of the writers of Huffington Post Canada and was excited to go to the first...

Podcast: Gluten Free Diets and Allergies

Zoomer Radio
PODCAST | May 20, 2012

The latest diet craze seems to be a gluten free diet. Listen to Rose's take, tips and advice....

Breakfast Television
VIDEO | May 17, 2012

oo much sugar is toxic and there's more than meets the eye, as added sugar is hidden in processed fo...

Choose It and Lose It: Wong Wing

Metro News
PRESS | May 14, 2012

These type of pork dishes are breaded and deep fried adding to the excess calories. The sweet sauce...

Kids, You'll Eat Your Vegetables and Like Them!

They are currently leaving the school and going to fast food spots to get their "fix" of sugar, fat and salt. They also say that profits from the school cafeteria support social events and now there is a loss in revenues directly affecting the students' extracurricular life. I was interviewed on both radio and television about my thoughts. The country has to wake up to the fact that we have an obesity epidemic, increasing rates of diabetes type 2, high blood pressure and high cholesterol. These are no longer adult diseases. Children and teens are now being diagnosed with these chronic and often fatal diseases; thus the reason for the schools mandate. The cause no doubt is the increase of available and inexpensive fast food loaded with addictive fat, sugar and sodium all responsible for our current health situation. Well before 2011, the government stated that "junk" food would be banned and prepared the schools for this new direction. I don't blame the students for being upset since I don't believe there was an educational strategy put into place to teach the students about the dangers of fast food. A school is a place for education. School should be the role model for healthy eating and living. Students are given democratic choices in what they choose to eat, since they are free to leave campus and go elsewhere. Students live "in the moment" and serious diseases are only what "older" adults get, not them. They don't realize that today they are setting the stage for what will happen to their health in the near future. If a teen is overweight by the age of 18, there's a high correlation to obesity for life. Obesity, high blood pressure and high cholesterol in teens is setting the stage for heart and stroke disease, diabetes type 2 and increased risk of cancers in their 30s and 40s not in their 50s and 60s. We don't have a medical system that can support young adults stricken with these life-threatening diseases. We already have a health care system that is stretched to its limits. The problem is a catch 22. It is difficult to just step into schools and declare new rules without a proper strategy and education plan to help students understand why these steps are taking place. Education must begin in public school and parents have to "buy in" as well. My hope is that over the next couple of decades there will be enough pressure by society to radically curb the purchases of fast foods that are killing us! Some fast food restaurants, such as McDonalds, are being proactive and offering smaller portions of unhealthy foods, declaring visual nutritionals in the stores and offering an increased amount of healthier options. But time is of the essence!

Huffington Post Canada
WEB | May 14, 2012

Ontario students in a Brampton high school are fighting the 2011 ban of all junk food available in t...

Rose Reisman Catering & Pickle Barrel Sponsor for Weekend to End Women's Cancers 2012

Globe and Mail
PRESS | May 10, 2012

Both myself and Peter Higley CEO are Ambassadors for the event and as well are making a donation of ...

CityNews
VIDEO | May 8, 2012

Should it be mandatory to add nutritional information on restaurant menus? CityNews interviews Rose ...

CityNews
VIDEO | May 7, 2012

We all heard about the debate out at the Brampton school regarding banishing unhealthy food from the...

Choose It and Lose It: Campbell's Soups

Metro News
PRESS | May 7, 2012

Even though this is filled with vegetables and chicken, there’s also the addition of cream which a...

Choose it & lose it: when beef beats chicken

National Post Weekend Post
PRESS | May 5, 2012

The difference is night and day when deciding between orange chicken and beef and broccoli at Chines...

Salad Trends for Spring

Salads are the foods that come first to mind when we think of trimming the excess fat. But not all salads are created equally. We can't imagine that all those healthy vegetables, some protein and dressing could be a nutritional disaster. The innocent greens and grilled chicken are not the problem. The dressings or the "crispy" chicken or other fried proteins seem to be the source of all evil! First of all, we tend to love our salads saturated with dressings that contain excess oil, mayonnaise or cheese. Another name for Caesar Salad might be "Heart Attack on a Plate!" as the dressing can sometimes be high in fat. But with a little nutrition 101 you can enjoy a salad the way it was meant to be, a healthy "event." Enjoy fresh, locally grown produce as part of your main meal or side dish and add vegetables, fruit, lean protein and whole grains to enhance a salad, which all add more nutrients and keep you satisfied. Go to your supermarket and see the endless variations with bright colours, textures and flavours. Greens Forget the iceberg lettuce and go with baby spinach, arugula, mesclun, radicchio, endive or a combination. For the freshest produce, source out a local farmer. If affordable, I always suggest buying organic greens. Vegetables To make your next salad unique I love to grill my vegetables as opposed to using raw. Grilled coloured bell peppers, zucchini and eggplant, onions, tomatoes, mushrooms and corn are an exceptional addition to any salad. Try baby cucumber, grape tomatoes, beets, fennel or jicama for added flavour and texture. Fruits We often don't think of adding fruit to a salad. Fresh fruits add another dimension to salads. Try adding blueberries, strawberries, blackberries, mango, papaya, orange segments, avocado and fresh dates, figs or lychees to your next salad. Dried fruits such as apricots, cranberries, raisins and dates add another flavour and texture as well. Dressings So now that you have the basis of an outstanding salad, what do you do about the high-fat, delicious dressings that create nutritional havoc? The traditional dressing has three parts oil to one part vinegar, which is where all the fat and calories come to play. Instead, replace about half the oil with orange juice, apple juice or pineapple juice concentrate, maple syrup, hoisin sauce, light coconut milk or light mayonnaise or sour cream. Also try using more flavoured oil rather than just vegetable oil. Try olive, sesame or walnut oil which allows you to use smaller amounts than a regular vegetable oil. Grains Traditional pasta or coleslaws are usually drowning in either mayonnaise, oil or pestos. Cut back on the dressings in these salads and always use a light mayonnaise or smaller amount of flavoured oils. If you're adding grains, always go for the whole grain variety, such as wild or brown rice, wheatberry, millet and the most popular of all, quinoa. Protein If a salad is my main course I always have some protein added to ensure that I'm filled. My favourites include about 4 oz of grilled flank steak, tenderloin, fish and seafood or tofu. If you're vegetarian, simply add beans and a grain together and you have a complete protein. You'll never look at a salad the same way again!

Huffington Post Canada
WEB | May 2, 2012

As we enter into warmer weather, we seem to think about fitting into our summer clothes that usually...

Choose It and Lose It: Druxy's Soups

Metro News
PRESS | Apr 30, 2012

Soups tend to hide the fat in their title. Tomatoes and red peppers are healthy but chances are ther...

Choose it & lose it: Which cut is above?

National Post Weekend Post
PRESS | Apr 28, 2012

he Keg is best known for its meat, but watch out for the various cuts. Keep prime rib for that speci...

Hangover Foods: 7 Ways to Ease Hangover Symptoms

Consuming the toxins from alcohol leaves you with those "hangover" symptoms. Old wives' tales to cure a hangover include having "a hair of the dog that bit you," which means drinking more alcohol the next morning, or eating burnt toast and drinking black coffee. For some, these don't work effectively. But don't worry, you don't need to stay in bed or gulp down a handful of Tylenol. There are actual foods that you can eat before, during or after that can get you through this time in a more pleasant way: Eat before you drink This is a basic rule. Food slows down the body's absorption of alcohol, which means it lessens the impact of toxic byproducts, resulting in less intense symptoms. And fattier foods eaten the day before will coat your stomach lining better than other foods. The Mediterraneans have one tablespoon of olive oil the night before. Prevent dehydration Alcohol dehydrates our body, which can lead to that ill feeling. In between each drink, have a glass of water which hydrates us and waters down the effects of the alcohol. Select specific alcohols Drink gin, rum and vodka which have lower "hangover" properties. Avoid champagne, cognac, newer red wines and brandy. Eggs the next morning Wake up and make yourself a couple of eggs, which provide protein to stabilize your low blood sugar and replenish Vitamin B lost through alcohol. Tomato juice Tomato juice gives you back your energy through the vitamins and minerals as well as hydrating you to help to flush out the last remaining remnants of alcohol. Bananas Eat a banana before going to bed or the next morning for potassium, fructose and natural sugar, which will help to bring back your strength since alcohol weakens your muscles. Fruit juice The fructose or fruit sugar in fruit juice increase your energy levels, replenishes vitamins and nutrients that were depleted and eliminates toxins from alcohol.

Huffington Post Canada
WEB | Apr 22, 2012

There's always one gathering or celebration a year when you know you drank just a little too much. O...

Choose It and Lose It: Tim Hortons Lunch

Metro News
PRESS | Apr 16, 2012

This classic sandwich consists of salt filled smoked ham and Swiss cheese which is the reason you’...

CityLine
VIDEO | Apr 16, 2012

we are tempted to get popcorn when we visit the movie theatre. But you may 'lose it' when you find o...

CityLine
VIDEO | Apr 16, 2012

Freezing food is very common but it's important to know when it's safe and not safe to eat frozen fo...

Choose it & lose it: Dethroning burger king

National Post Weekend Post
PRESS | Apr 14, 2012

Burger King's motto is...

How To Satisfy Your Cravings

As we know, if we indulge excessively in these "guilty pleasures" this can cause weight gain and can ultimately lead to obesity, type 2 diabetes and high blood pressure and high cholesterol. Not a good thing! Are there other foods that will satisfy us in a healthier way? There sure are! Eating After Dinner This is a very common habit for most us. We just finished a great dinner and within a couple of hours we are scavenging through the cupboards, fridge and freezer. Try to keep your calories before bed to no more than 200. Keeping this snack healthier will also make you sleep better since sugar and caffeine are stimulants. Try a bowl of yogurt and fruit; a slice of cheese and crackers; or an apple with a tablespoon of peanut butter. Substitutes for Salty Cravings Pretzels, potato chips and beef jerky are favourites to enjoy while watching TV or sitting in front of your computer. Salt makes you want more salt and these foods are leading causes of high blood pressure. I like to make my own popcorn and add some sea salt. Forget the packaged, high-sodium popcorn. How about some delicious steamed edamame with a sprinkle of sea or kosher salt? An ounce of cheese and crackers will also satisfy that salt urge. Substitutes for Anything With Sugar Gummy bears, Twizzlers, Skittles and Starbursts are addictive and nutritionally empty. When have you ever stopped at one? The sugar gives us a rush momentarily and then a crash. But pop another sweet treat in your mouth and you feel good again. A never-ending cycle! Try some sweet fruit like watermelon, strawberries or melon. Dried fruit, if kept to a minimum, also satisfies a sweet tooth. A bowl of multi-grain cereal with added fruit also quiets a sugar craving. Creamy Dips for Veggies You sit down to a healthy bowl of veggies and wreck it all with a high-fat dip made with excess oil, mayonnaise or hydrogenated fats. Those healthy nutrients from carrot sticks and cherry tomatoes go out the window. Try different flavours of hummus (just chickpeas, some oil and seasonings) such as red bell pepper, garlic flavoured and even pesto hummus. Try more exotic vegetables and you'll have one nutritious and delicious snack. Crunchy Food Substitutes That crunch in your mouth is very satisfying when munching. Chips, pretzels and popcorn do the trick. How about getting a healthier crunch from a handful of nuts? Add some dried fruit and you'll be crunching away for a while. Or pop your own popcorn by placing a handful of kernels in a paper bag and microwaving for three minutes. Add some kosher salt and a light spray of vegetable oil and you have a longer lasting snack. Sweet Beverages High in Calories Are you trying to get off pop, soda and fruit cocktail beverages? It's easy to down a couple of these sugared drinks in one sitting. Try Perrier or soda water along with some ice and sliced lemons, limes or oranges. The fizz and fresh flavours are a healthy substitute for those sugar beverages.

Huffington Post Canada
WEB | Apr 12, 2012

There isn't a day that goes by when I don't have the craving for something with chocolate. Yours may...

Canada AM
VIDEO | Apr 10, 2012

Rose shows how easy and nutritious 'cooking for one' can be with the right appliances and foods. Wat...

Choose It and Lose It: Red Lobster Feasts

Metro News
PRESS | Apr 9, 2012

This is no feast if you’re watching your weight. Most of the dish is deep fried accounting for a ...

Podcast: Interview with Rose on Personal Gourmet Frozen

Proud FM
PODCAST | Apr 9, 2012

Healthy Living: Select healthy meals that fit your lifestyle in various sizes from our Frozen Superm...

Best anti-aging secrets from a team of experts

Chatelaine
WEB | Apr 4, 2012

Chatelaine consulted Rose on as a nutrition expert and to give her very best anti-aging advice when ...

Podcast: Powerful Women in Canadian Business

CFRB: Newstalk 1010 with John Mo
PODCAST | Apr 3, 2012

Every day this week John Moore will be profiling successful business women CFRB Newstalk Radio. Rose...

Financial Post
VIDEO | Apr 3, 2012

Watch the video for quick tips on how to find employees in a tight labour market...

Top 5 Nutrition Myths

Huffington Post Canada
WEB | Apr 2, 2012

Daily we receive contradicting nutrition advice from the media, our doctors, friends and colleagues....

Breakfast Television
VIDEO | Mar 26, 2012

It's shocking to see that some burgers are your whole day's worth of calories and over 3 day's worth...

Choose It and Lose It: Cultures Wraps

Metro News
PRESS | Mar 26, 2012

Tuna with all those omega fatty acids sounds so healthy. But when packed in oil and mixed with high...

The Worst Weight Loss Advice

Huffington Post Canada
WEB | Mar 19, 2012

When we decide to lose weight, we want to do it as quickly as possible -- even if it means deprivati...

CityLine
VIDEO | Mar 19, 2012

Whether you're packing your child's school lunch or going out to a restaurant with the family, make ...

Choose It and Lose It: Chips

Metro News
PRESS | Mar 12, 2012

Chips are not the healthiest choice for a snack to begin with. When you factor in that many popular...

Financial Post
VIDEO | Mar 12, 2012

Find out the opportunities and challenges of builidng relationships in the hospitality industry...

Financial Post
VIDEO | Mar 8, 2012

http://business.financialpost.com/2012/03/08/rose-reisman-is-the-customer-always-right/...

Can Food Labels Be Misleading?

Huffington Post Canada
WEB | Mar 3, 2012

How often do you walk through your supermarket and read luring food labels that convince you that yo...

Healthy & Easy Cooking with These Kitchen Gadgets

Canada AM
WEB | Feb 29, 2012

Showing fellow Canadians all the kitchen gadgets out there that will make them eat healthier, withou...

Breakfast Television
VIDEO | Feb 28, 2012

The real scoop on Omega, Organic, Natural, Light, Smart, high fibre, and other food labels on Breakf...

CityLine
VIDEO | Feb 27, 2012

For quick, ethnic dinners, we often choose already made sauces or instant rice dishes. But sometimes...

Choose It and Lose It: M&M Shrimp

Metro News
PRESS | Feb 27, 2012

For entertaining at home, stores that offer ready-made appetizers are a popular choice. when choosi...

Choose it & Lose it: intelligent kernels

National Post Weekend Post
PRESS | Feb 25, 2012

Popcorn is a healthy snack when eaten without excess oil or butter - but few of us eat it that way....

Financial Post
VIDEO | Feb 24, 2012

Watch Rose as she gives tips to resolve personality conflicts at work...

"Liquid Candy" -- Calories Add Up in Beverages

Huffington Post
WEB | Feb 23, 2012

When we think about extra calories and fat, we never believe that...

Choose It and Lose It: Joey's Appetizers

Metro News
PRESS | Feb 20, 2012

The calamari and veggies are served Tempura style meaning deep fried. Add the mayonnaise based Aioli...

Podcast: Supermarket Cover Ups

CJAD 800
PODCAST | Feb 17, 2012

there are many foods lurking in our shopping cart that you initially thought were healthy but in fac...

Podcast: Personal Gourmet Frozen Weight Loss

Proud FM
PODCAST | Feb 17, 2012

Rose discusses the new Personal Gourmet Frozen Line for Weight Loss...

Choose It and Lose It: Boston Pizza Appetizers

Metro News
PRESS | Feb 10, 2012

Lunchtime faves, such as quesadillas, sandwiches and wraps with seemingly healthy ingredients, can a...

Choose It and Lose It: Kelsey's Pulled Pork vs Burger?

National Post Weekend Post
PRESS | Feb 4, 2012

Pull it off your plate! Pulled pork roasts in its own fat. Add salt, BBQ sauce and top off with a t...

Choose It and Lose It: Pickle Barrel Salads

Metro News
PRESS | Jan 30, 2012

Salads are always disguised as the healthier choice since vegetables are ‘free foods’. But fried...

Choose it & lose it - make way for dumplings!

National Post Weekend Post
PRESS | Jan 28, 2012

Soups at Chinese, Japanese and Thai restaurants are a delicious and often low-fat way to start your ...

Choose It and Lose It: Chinese Vegetarian Dishes

Metro News
PRESS | Jan 23, 2012

With Chinese New Year celebrations taking place, favourite side dishes from the region will be on ma...

Podcast: FoodBites: Foods That Fight Fatigue

Yogurt is rich in probiotics which aids in digesting our food which prevents fatigue Wheat bran cereals contain fibre that increases your energy and awareness and lowers emotional distress Whole grains contain complex carbs which break down slowly keeping your blood sugar level boosting your energy Dark chocolate contains antioxidants which boost serotonin making us happier and reducing fatigue Tea has an amino acid called theanine not contained in coffee which improves alertness and memory. Pumpkin seeds contain magnesium which improves fatigue after working out Walnuts containing omega 3 fatty acids relieves depression symptoms which account for fatigue You’ll have energy to kill!

680 News
PODCAST | Jan 18, 2012

Are there foods that may help fight fatigue? Try these next time you feel like grabbing a double dou...

Podcast: FoodBites: The Truth About Coffee

680 News
PODCAST | Jan 16, 2012

Is coffee bad or good? Listen to find out....

Amy's Pesto Tortellini Bowl

Metro News
PRESS | Jan 16, 2012

A vegetarian delight, but watch that pesto which is made with excess oil, cheese and nuts served ove...

Podcast: FoodBites: Great Stir Fries

Saute your vegetables in just a tbsp. of canola oil. Add those vegetables first that take longer to cook such as carrots, onions and broccoli. Then the medium firm veggies such as bell peppers, snow peas and mushrooms. Those veggies that cook quickly should be added last such as nappa cabbage or bok choy Use a great tasting noodle such as soba, made from buckwheat flour which is a lower calorie and higher protein alternative to brown rice Add your lean and cooked protein Add a big flavored sauce such as teriyaki, peanut sauce or hoisin Garnish with green onion, bean sprouts or finely chopped nuts and voila an incredible tasting Asian dish.

680 News
PODCAST | Jan 11, 2012

Stirfries are a quick, delicious and nutritious meal. To make the meanest stirfry here are some tips...

Podcast: FoodBites: Brain Foods For Breakfast

Eggs provide the B vitamin Choline that helps enhance memory and the protein provides long lasting energy. Pair the eggs with fruit, low fat milk and fruit for a complete brain boost. Oatmeal contains soluble fibre which prevents plaque from building in your arteries. It fills you up with the protein and carbohydrates. Add low fat milk and some nuts for extra protein. Blueberries help to improve memory and lessen symptoms of depression. Good old coffee increases alertness, concentration and energy levels due to the antioxidants, but sip in moderation – you can have up to 4 – 8 oz cups. But don’t pare your coffee with a donut; that’s a brain draining food!

680 News
PODCAST | Jan 9, 2012

No matter how you spend your day, a sharp mind is necessary for success! So what are some great food...

Podcast: FoodBite: Out of the Frying Pan

But is this healthy initiative really enough to reduce or eliminate childhood obesity rates? Cafeterias may be offering more nutritious menu items, but this often deters children and teens so they head to the closest fast food joint where the food is cheaper and tastes better. Cafeteria sales are also down around 30% due to this new legislation Schools can’t be depended upon alone to educate kids in healthy eating Home is where it has to start. The schools have to develop more appealing recipes that can compete with fast food prices and flavors. This is the only way to reduce the addiction of salt, sugar and fat.

680 News
PODCAST | Jan 4, 2012

• Recently, Ontario introduced their new School Food and Beverage Policy, eliminating French fri...

City TV
VIDEO | Jan 3, 2012

Is weight loss your New Year's resolution? here are some tips on how to drop 100 calories in a meal ...

Podcast: Take these 3 whacky studies with a grain of salt

680 News
PODCAST | Dec 28, 2011

Every day we are bombarded with health studies you have to take with a grain of salt...

Podcast: FoodBite: Fruit Juice

680 News
PODCAST | Dec 21, 2011

Labels on fruit juice all claim health benefits, but read the labels carefully The good news is that...

Podcast: FoodBite: Hot Peppers

680 News
PODCAST | Dec 19, 2011

We all need a little spice to our lives so you may want to know the difference between the various h...

Swap It: Cone Wars

National Post Weekend Post
PRESS | Dec 17, 2011

Ice cream drumsticks come in a wide variety of flavours, fillings, coatings and cones. They're cream...

Breakfast Television
VIDEO | Dec 13, 2011

Here are some simple yet effective swaps you can make now, when eating at popular restaurants, wheth...

Swap It: Hors D'ouevres

Metro News
PRESS | Dec 12, 2011

Quiche, whether it’s mini or not is made up of eggs, cream, cheese and a crust made from butter or...

Podcast: FoodBite: Carving the Perfect Turkey

* First remove the leg quarters. Cut through the skin between the leg quarter and the breast and cut through the joint between the thigh and backbone to separate. * Keep the wings tucked under for stability * Separate the leg and the thigh by finding the joint between the thigh and drumstick and chop through it * Remove both sides of the breast by cutting parallel to the breastbone and staying close to the bone * Carve the breast crosswise against the grain allowing for thicker slices which are juicier * Save the entire leg for your Henry VIII guest Remember you can always practice on a chicken before the big day.

680 News
PODCAST | Dec 7, 2011

With the holiday season upon us, roasted turkey is a beautiful thing. Carving can be a challenge! He...

Podcast: FoodBite: Mashed Potatoes

* use Yukon gold for a buttery and smooth texture * add potatoes to cold water, a little salt, bring to a boil, and on a medium heat cook uncovered just until tender. Drain and let cool. * use olive oil rather than butter to reduce the saturated fat * add plain yogourt or lower fat sourcream rather than whole fat milk or half and half * add a variety of fresh chopped herbs, dijon mustard, roasted garlic or for a real kick add chopped canned chipotle peppers * use small amounts of strong flavored cheese such as aged cheddar, gruyere, goat or parmesan * for toppings garnish with chopped olives, roasted red peppers, fresh herbs, sundried tomatoes or caramelized onions Perfect with that turkey dinner

680 News
PODCAST | Dec 5, 2011

If you want the best mashed potatoes during the holiday season here are my tips:...

Swap It: Tim Hortons Double Double

Two Large Double Double coffees (large) (2 cream/2 sugar) Double double coffees will add unnecessary weight and increase your risk of diabetes type 2 and heart disease. Watch liquid calories. 460 cal / 24 g fat / 52 g sugar *Equivalent to 3 Boston Cream Donuts from Tim Hortons in fat* Two Large coffee with 1 cream, 1 milk, 1 sugar twice a day 270 calories / 14 g fat / 30 g sugar If you swap the coffees every day for a year you’ll lose 20 pounds without doing anything else differently!

Metro News
PRESS | Dec 5, 2011

Double double coffees will add unnecessary weight and increase your risk of diabetes type 2 and hear...

Swap It: Some skewers are healthier

National Post Weekend Post
PRESS | Dec 3, 2011

Beef satays are a great barbecue item when watching calories and fat. But when purchasing a grocery ...

Podcast: FoodBite: How to Increase Your Fish Consumption

680 News
PODCAST | Nov 30, 2011

How often have you been told to increase your fish consumption because of the heart healthy properti...

Swap It: Lunch Mate Bologna

390 calories / 23 gm fat / 720 mg sodium Bologna, cheese and KitKat is not considered a healthy school lunch by most parents. The bologna Lunch Mate brings more than enough calories, fat, and sodium to the table. * Equivalent to 15 bagel bites in fat * vs Chicken Dunkers 210 calories / 7 g fat / 660 mg sodium If your child must have a “Lunch Mate”, swap the bologna for the Chicken Dunkers, a somewhat healthier choice.

Metro News
PRESS | Nov 28, 2011

Bologna, cheese and KitKat is not considered a healthy school lunch by most parents. The bologna Lu...

Podcast: Swap It: President's Choice Muesli

680 News
PODCAST | Nov 28, 2011

• Muesli a cold breakfast cereal conjures up healthy, organic and natural food thoughts. In other ...

Swap It: Holiday Apps

CityLine
WEB | Nov 28, 2011

With the holiday season in full swing, extra calories, fat, and sodium are easily consumed & often h...

Swap it: if the wings are crispy and crunchy, watch out

National Post Weekend Post
PRESS | Nov 26, 2011

The reason innocent little chicken wings are so high in calories and fat is due to the ratio of skin...

Podcast: FoodBite: Is Junk Food Really Cheaper?

A family meal for 4 at McDonalds including two Big Macs, a cheeseburger, six chicken McNuggets, two medium and two small fries, and two medium and two small sodas — costs just under $30. At home, you can serve a roasted chicken with vegetables, side salad and milk for about $14, and feed four or even six people. Don’t forget about the other price when eating fast food which is the high sodium, high fat and calorie contents. No wonder we have an obesity, diabetes type 2 and heart and stroke epidemic, especially amongst those with lower income. Start by arming your kitchen with whole grains, beans, fresh or frozen vegetables, meat, fish, poultry, dairy products, and natural peanut butter.

680 News
PODCAST | Nov 23, 2011

It’s common belief that eating healthier at home is more expensive than fast food.....

Podcast: FoodBite: "Natural" Deli Meats may not be as healthy as you think

Now we find out that these “natural” meats contain cultured celery extract which is a source of nitrates and nitrites which are preservatives that have been linked to increased heart disease, cancer, diabetes type 2 and may be harmful to children and pregnant women. Foods cannot be labelled natural if they contain any nitrates or nitrites, but since celery extract is a naturally sourced ingredient it can be labelled as natural. A study in the Journal of Food Protection found that “natural” hot dogs had up to 10 times the nitrites of traditional hot dogs and don’t forget the high calories, fat and sodium of deli meats.

680 News
PODCAST | Nov 21, 2011

When you purchase packaged deli meats and you see the comforting words “natural” this means no ...

Swap It: Kelsey's Pulled Pork Sandwiche

1110 cal / 3920 mg sodium Pulled Pork at the popular Kelsey’s is not one of your healthier meals. Close to a day’s worth of calories and your sodium intake for almost three days! *Equivalent to 2+ big bags of doritos chips in sodium* vs Classic Burger 690 calories / 950 mg sodium Next time enjoy your burger at Kelsey’s for a hearty lunch with half the calories and one third the sodium!

Metro News
PRESS | Nov 21, 2011

Pulled Pork at the popular Kelsey’s is not one of your healthier meals. Close to a day’s worth ...

Podcast: FoodBite: Brain Food for Lunch

You need lean protein, whole grains and fruits and vegetables, keeping your portions and calories in check. For example chicken breast contains vitamin B 12 that helps enhance cognitive functioning and memory Asparagus contains folate that improves your memory. Up to 35% of older adults have a folate deficiency that can result in forgetfulness and increase your risk of dementia. Whole grain bread contains both fibre and protein which helps regulate the release of glucose which is the brain's main source of fuel. White bread that has sugar and refined carbs deplete the brains glucose supply and compromise concentration. And good old H20 is key to maximize brain functioning. Dehydration hampers physical and cognitive performance.

680 News
PODCAST | Nov 14, 2011

Now we find out that these “natural” meats contain cultured celery extract which is a source of ...

Swap It: Mr Noodle Beef Soup

Mr Noodle Beef Soup (entire bowl) 580 calories / 22 gm fat/ 2860 mg sodium There’s very little nutrition in this meal. All you have are excess calories, fat and close to two day’s worth of sodium. A popular meal amongst students but not sustaining. *Equivalent to 16 original drumsticks from KFC in sodium * Campbell's Hearty Beef Soup (2 packs) 400 calories / 1 g fat / 1900 mg sodium If soup is your choice swap it for Campbells. Still high in sodium but virtually no fat.

Metro News
PRESS | Nov 14, 2011

There’s very little nutrition in this meal. All you have are excess calories, fat and close to tw...

Swap it: Which hors d'oeuvres to avoid

National Post Weekend Post
PRESS | Nov 12, 2011

Remember the days when we thought that a healthy lunch consisted of quiche lorraine and salad? That ...

Breakfast Television
VIDEO | Nov 8, 2011

With the weather getting cold and holidays around the corner, we find ourselves with friends, family...

Swap It: Pizza Pops

Pizza Pops x 2 520 calories / 24 g fat/ 1,540 mg sodium One of these pizza pops is never enough for a satisfying snack, but two will cost you over 500 calories and your daily sodium intake. *Equivalent to 9 McDonald's French Fries in sodium * vs Mini Pizzas x 2 360 calories / 12 gm fat / 800 mg sodium Satisfy your pizza craving with these mini pizzas instead! They are more filling than the pops and have half the fat and sodium.

Metro News
PRESS | Nov 7, 2011

One of these pizza pops is never enough for a satisfying snack, but two will cost you over 500 calor...

Podcast: FoodBite: Beating Egg Whites

* A clean and dry metal, glass or copper bowl is the best. Avoid plastic. Even a drop of oil or water will prevent proper beating. * Separate the egg using your hands. Letting the egg whites run through your fingers into the bowl is the safest way not to pierce the yolk * Let the whites get to room temperature which gives the best volume * Make sure the beaters are dry and clean and beat with cream of tartar on full speed just until soft peaks form. * Gradually add the sugar by tbsps. and continue beating until you can turn the bowl upside down and eggs don’t move. * Overbeating results in a grainy dry texture and may separate once in the dessert causing excess liquid. * Fold them gently into your dessert and you’ll have the best textured desserts, mousses and soufflés ever!

680 News
PODCAST | Nov 2, 2011

How often have you failed at beating egg whites ending up with a liquidy mixture? Heres the perfect...

Podcast: FoodBite: Wollwich Goat Cheese

Woolwich cheeses operating in Orangeville has over 50 varieties of goats cheese that offers award winning varieties. They offer fresh and soft unripened goat cheese with flavors including fine herb, roasted garlic, bruschetta, cranberry cinnamon and wild blueberry vanilla which all slice easily. They are rich and creamy cheeses with a tangy taste The goat feta cheese with an authentic Mediterranean taste is sharp, salty and firm and crumbles easily Woolwich also produces the creamiest goat brie and triple brie varieties as well as goat mozzarella and cheddar cheeses Comparing goat milk cheese to that of a cow, you’ll find that the protein of goats is twice as high and contains fewer calories – often as much as 1/3 less Woolwich definitely has your goat!

680 News
PODCAST | Oct 31, 2011

If you’re looking for a great tasting healthier fat cheese start using goat cheese made from goats...

Swap It: McDonald's Happy Meals

Metro News
PRESS | Oct 31, 2011

A little McDonald’s treat may cost your child 700 calories and almost a day’s worth of sodium....

Swap It: Chipping away at the calories

National Post Weekend Post
PRESS | Oct 29, 2011

Betcha can't eat just one, goes the familiar potato chip jingle, and it's one of those bets the hous...

Podcast: FoodBite: Pickle Barrel and Healthy Children's Menu

White empty carbs, fried foods, processed cheese, sugar beverages and desserts are all loaded with calories, sugar and fats! The Pickle Barrel restaurant with 12 locations now features my healthy children’s menu alongside a regular kids menu so parents have the choice. Tasty trendy meals such as Twist it up whole wheat Spaghetti and chicken Meatballs / pizza-rific quesadillas made with whole wheat tortillas and Oey gooey grilled cheese sandwich made with real cheddar. Veggies and dip as a side instead of fries and fruit kebobs or frozen yogourt as dessert not brownie sundaes. Start when they’re young to avoid obesity and other chronic diseases due to poor restaurant choices. Thank you Pickle Barrel for giving me the opportunity to feed our children healthier.

680 News
PODCAST | Oct 26, 2011

Every major restaurant chain has a children’s menu usually consisting of chicken fingers, fries, p...

Podcast: Foodbite: Common Nutrition Mistakes: Calories and Fat

One tsp of oil is only 40 calories, a tbsp. is 120. The difference between a ½ tsp and one tsp of salt is 1000 mg – which is close to your daily recommended intake and keep in mind high blood pressure is on the increase. We purchase low fat products not realizing that the sugar grams have been increased to compensate for flavour and moisture, increasing the calories When having breakfast, we have the “free hand” syndrome. The cereal portions we pour are much higher than the recommended ½ cup serving. Spread more peanut butter and jam on your toast ? Pour more cream in your coffee? At the end of the day we’re using 40% more of the recommended serving sizes which increases our calories, sugar and fat and you know what that means!

680 News
PODCAST | Oct 24, 2011

Due to marketing and promotion we are led to make common nutrition mistakes While cooking you eyebal...

Swap It: Burger King Kid's Meals

Whopper Jr with cheese and mozzarella sticks 770 calories / 44 gm fat A whopper junior may sound innocent for “Junior”, but paired with deep fried mozzarella sticks, this lunch gives your child close to a day’s calories and their daily fat intake. *Equivalent to 11 steak soft taco fresco from Taco Bell in fat* Vs Kid's Hamburger with small fries 480 calories / 22 gm fat The Kids burger and small fries are equally satisfying and much healthier. Oct 31st - Trick or treat McDonald's Happy Meals Cheeseburger with small fries and 1% chocolate milk (250 ml) 700 calories / 25 gm fat / 8 gm saturated fat / 1120 mg sodium A little McDonald’s treat may cost your child 700 calories and almost a day’s worth of sodium. * Equivalent to 30 Italian style beef meatballs from M&M Meatshop in calories* Vs Cheeseburger with apple dippers and apple juice (9 oz) 480 calories / 13 gm fat / 6 gm saturated fat / 810 mg sodium Make Halloween healthier this year for your children by swapping the fries for apples and chocolate milk for juice.

Metro News
PRESS | Oct 24, 2011

A whopper junior may sound innocent for “Junior”, but paired with deep fried mozzarella sticks, ...

CityLine
VIDEO | Oct 24, 2011

Drinking your calories is just as bad (if not worse) as eating them. A lot of the time we don't rea...

Swap it . good reasons to bemoan this scone

You can't walk down a major street in urban Canada without seeing a Starbucks. In Vancouver, there can be four per intersection! The coffeehouse is constantly refreshing its food options, and when rushing out with your coffee you may try to select a healthy breakfast pastry. Scones have always been thought of as small, biscuit-like cakes that are not too sweet and presumably healthier for it. But guess again: The innocentsounding pumpkin scone has about one third of your daily calories and fat and contains 11 tsp of sugar. This is the same as eating 11 Kellogg's Chocolate Chip Special K Bars in terms of fat. Believe it or not, you can swap it for the butter croissant with only 1 tsp of sugar. Who would have thought? Rose Reisman's Swap It series is a smart guide to giving in to cravings, while choosing more nutritionally savvy options at restaurants, take-outs and supermarkets. Pumpkin scone 490 calories / 78 carbs / 43 g sugar Butter croissant 310 calories / 32 carbs / 4 g sugar

National Post Weekend Post
PRESS | Oct 22, 2011

You can't walk down a major street in urban Canada without seeing a Starbucks. In Vancouver, there c...

Podcast: FoodBite: Diet Foods with Excess Salt

Diet supermarket foods seem healthier for us but the manufacturers will never trade off flavour so to compensate, excess salt is added which can increase blood pressure leading to heart and stroke disease Our daily recommended amount is 1500 mg or ¾ tsp if you eat processed foods you’re consuming at least double that amount such as: fast food chicken salads – the chicken can be cooked in a high sodium marinade and often injected with a sodium solution to keep the meat moist – a burger and side salad is better boxed grains with flavoured packages such as rice or couscous - make your own and season fat free cottage cheese uses excess salt to obtain the curds and whey consistency – substitute lower fat ricotta cheese if purchasing frozen diet meals read the sodium amounts and only purchase those below 400 mg per serving Minimizing diet foods that are packaged, frozen and processed will cut that sodium to acceptable amounts

680 News
PODCAST | Oct 19, 2011

Diet supermarket foods seem healthier for us but the manufacturers will never trade off flavour so t...

Podcast: FoodBite: How to Avoid Burnt Bacon

If you love bacon chances are you cook it traditionally on the stove top in a fry pan. You can only cook a few pieces at a time and they never all cook evenly since some of the slices slope up the sides But there is an easier and healthier method to cook the bacon more efficiently and more evenly Bake your bacon – actually a tip from chefs! This will result in consistently flat strips that all cook equally: Just line a pan with foil and set a rack over top so the bacon doesn’t sit in the fat. Place bacon in a single layer and bake at 400 F for about 20 minutes or until the crispness you like Place the bacon on paper towels to soak up the fat and toss out the greasy foil No need to flip the bacon either The result is a healthier less fat bacon without all the mess

680 News
PODCAST | Oct 17, 2011

If you love bacon chances are you cook it traditionally on the stove top in a fry pan. You can only ...

Swap It: Old Spaghetti Factory Lasagna

It’s never easy to know which is healthier, a lasagna or spaghetti with a rich meat sauce. In this case the lasagna comes in at almost double the calories and 2 ½ times the fat. Lasagna • 1013 cal / 50 g fat Almost your day’s worth of calories and fat. No question the excess cheese combined with fatty meat is the culprit. * Equivalent to 3 Lick's home burgers in fat vs Spaghetti with Meat sauce 628 cal / 20 g fat With just a sprinkle of parmesan cheese, you only have to deal with the calories and fat of the meat.

Metro News
PRESS | Oct 17, 2011

It’s never easy to know which is healthier, a lasagna or spaghetti with a rich meat sauce. In thi...

Swap It: Where 'aloha' means 'less fat'

There's lots of variety on offer at Pizza Hut, but between the various crusts, toppings and dipping sauces, selecting a healthier version is not an easy task. Often, ordering a 6-inch personal pizza may be the best way to stop yourself from eating too many slices. The Pepperoni Lovers has a double helping of pepperoni and extra mozzarella cheese accounting for more than half your daily calories and fat alone - think of it as the equivalent of four Manchu Wok Beef and Broccoli dinners in terms of calories! You could always play Frisbee for three hours to burn it off. Or better yet, swap it for the Hawaiian personal pizza with a multigrain crust where you still get to enjoy ham, pineapple and extra mozzarella while forgoing half the fat and saturated fat. ? Rose Reisman's Swap It series is a smart guide to giving in to cravings, while choosing more nutritionally savvy options at restaurants, take-outs and supermarkets.

National Post Weekend Post
PRESS | Oct 15, 2011

There's lots of variety on offer at Pizza Hut, but between the various crusts, toppings and dipping ...

Breakfast Television
VIDEO | Oct 13, 2011

Let's face it: Late night cravings won't go away unless you satisfy them with a late night snack. Bu...

Podcast: FoodBite: Mozzarella Bar

The latest restaurant and food trend in Toronto straight from Rome is the Mozzarella Bar featuring imported buffalo mozzarella and Burrata cheeses Obika restaurant in downtown Toronto specializes in these cheeses. Buffalo mozzarella made from buffalo milk has a creamy, buttery and milky distinctive taste, and is nothing like the mild, rubbery mozzarella we traditionally eat. Burrata cheese, made from cows milk is the Cadillac of mozzarella. It’s a luscious ball of cheese filled with cream and pieces of mozzarella – when cut the cream oozes out. It has a shorter shelf life than the buffalo variety. Both of these special cheeses are lower in calories, fat and cholesterol than regular hard cheeses and buffalo is the highest in protein Serve both with tomatoes and basil; prosciutto or to highlight pizzas You can now buy Canadian versions of buffalo mozzarella but I personally find a distinctive quality from those imported from Italy

680 News
PODCAST | Oct 12, 2011

The latest restaurant and food trend in Toronto straight from Rome is the Mozzarella Bar featuring i...

Podcast: FoodBite: Sweet Potatoes

Sweet potato fries are the newest trend in restaurants and supermarkets. Sweet potatoes are rich in beta carotene, potassium and they have 5 times the vitamin A daily requirement But most are deep fried adding to the calories and fat and hiding the nutritional benefits of this wonderful vegetable A 3 oz serving of fries are 200 calories with 10 gm of fat compared to those baked which are only 100 calories and 2 grams of fat To bake, just slice a large sweet potato into 8 wedges or fries. Brush with some maple syrup, olive oil and cinnamon and bake at 375 F for about 20 minutes turning half way Consumers often confuse sweet potatoes and yams! The sweet potato has a light skin and yellow flesh and is slightly sweet, the yam has an orange brown skin with an orange flesh and is quite sweet Not to worry. You can use interchangeably!

680 News
PODCAST | Oct 10, 2011

Sweet potato fries are the newest trend in restaurants and supermarkets. Sweet potatoes are rich in ...

Swap it: at A&W, it's best to be a mama's boy

A&W is known for their family of burgers, including the Mama, Papa, Teen, Grandpa and Uncle varieties. But who's Mozza? The Mozza burger, short for mozzarella, features bacon, cheese and an oil-based "Mozza" sauce, and if served with onion rings gives you close to a day's worth of calories and fat. The onion rings alone come close to half the calories and fat. In keeping with the chain's retro feel, you could always burn it off if you go bowling for five hours! You could eat the equivalent of six and a half slices of Domino's Ham and Pineapple pizza for the same fat content. Swap it for the Mama Burger and small fries and save yourself half the fat and one-third the calories. Rose Reisman's Swap It series is a smart guide to giving in to cravings, while choosing more nutritionally savvy options at restaurants and supermarkets.

National Post Weekend Post
PRESS | Oct 8, 2011

A&W is known for their family of burgers, including the Mama, Papa, Teen, Grandpa and Uncle varietie...

Podcast: FoodBite: Common Nutrition Mistakes Part 2

The sodium can soar in a chicken sandwich!! Often the breasts have been injected with a salty brine solution that keeps the meat moist. We also think that since we’re saving in calories from the chicken, any topping is acceptable such as cheese or bacon. But these all take the sodium numbers off the chart Are fruits and vegetables considered free foods? Calories are calories no matter where they come from. Beware of higher caloric choices such as mangos, raisins, dates, avocados, potatoes and corn To increase your iron you increase your spinach. But plant sources of iron are rich in non-heme iron of which only 2% - 20% gets absorbed versus the 30% absorbed from meat sources of iron. Adding some vitamin C sources such as oranges, strawberries and bell peppers will help you absorb more iron

680 News
PODCAST | Oct 5, 2011

Due to marketing and promotion we are led to make common nutrition mistakes We believe that grilled ...

Podcast: FoodBite: Healthy Kids Meals in the U.S.

Hallelujah! The less healthy foods will still be available for the chains but they will more prominently promote the healthier options Some chains include Burger King, McDonalds, Dennys, IHOP and Outback Steakhouse. Burger King plans to offer chicken nuggets with less sodium and healthier apples fries instead of the standard fries Mcdonald's will be offering yogurt and smaller fries with kid meals To be a part of the menu one kid's menu item must be 600 calories or less and a side dish 200 calories or less The only way to beat this obesity epidemic in kids is to start early and have everyone including families, restaurants, schools and government working together

680 News
PODCAST | Oct 3, 2011

American food chains, under the effort of a new Restaurant Association initiative are finally introd...

Swap It: Manchu Wok's Honey Garlic Chicken

Metro News
PRESS | Oct 3, 2011

With Chinese food, you eat, you burp and you eat again! It fills you out but not up! Chicken is us...

Swap It: Burger King English Muffin Meat

National Post Weekend Post
PRESS | Oct 1, 2011

urger King uses the tagline...

Podcast: FoodBite: Forbidden Foods that are OK

Today we are warned about “ forbidden foods” that should be eliminated from our diet if we want to lose weight But many are actually incredibly healthy for us Bread, pasta and potatoes are excellent sources of complex carbs that your brain needs to produce serotonin which prevents cravings and hunger Peanut butter is rich in healthy fats that keeps us full longer promoting calorie burn. Fruit, lately known as the “Forbidden Fruit” soothes our sweet tooth naturally It’s high in fibre and low in calories and contains natural sugar fructose but won’t raise your blood sugar levels like table sugar if eaten in moderation Dark chocolate, 70% cocoa and higher, satisfies chocoholic cravings and prevents bingeing. Studies show that those avoiding chocolate ended up eating two thirds more than those told to eat in moderation So go ahead and eat from the forbidden tree to stay healthy and satisfied.

680 News
PODCAST | Sep 28, 2011

Today we are warned about “ forbidden foods” that should be eliminated from our diet if we wan...

Podcast: FoodBite: Diet Foods that Make you Fat

Low fat foods seem healthier for us but the manufacturers don’t want to risk losing flavour. So to compensate for less fat, excess sugar is added to retain moisture which adds to the calories Over time this can lead to obesity and diabetes type 2. Daily requirements of sugar is about 40 gm or 10 tsp which is not much considering the amount of sugar hidden in low fat foods. Read food labels for High fructose corn syrup which is more economical, but sweeter and worse for you than sugar. It’s used in many processed low fat sweet foods and beverages Try to minimize these foods which have excess sugar: Low fat ice cream Low fat salad dressings Low fat cereals Low fat desserts and low fat yogourt where 1 cup can have your daily allowance of 10 tsp of sugar Low fat is not always what it’s made out to be!

680 News
PODCAST | Sep 26, 2011

Low fat foods seem healthier for us but the manufacturers don’t want to risk losing flavour. So t...

CityLine
VIDEO | Sep 26, 2011

Lunch is an important meal of the day and it's always fun to go out with coworkers for a nice break ...

Sawp It: Joey's Apps

Metro News
PRESS | Sep 26, 2011

When selecting an appetizer at Joey’s, it helps to have a little Nutrition 101 under your belt. T...

Swap It: Tim Hortons bagel

National Post Weekend Post
PRESS | Sep 24, 2011

Swap It: How three donuts equals a bagel...

Podcast: Foodbite: Spaghetti Squash

One cup of this complex carbohydrate vegetable has 42 calories compared to 200 for spaghetti and contains 4 gms of fibre. The easiest way is to cook the squash whole, since cutting it up requires some real muscle power Roasting it gives a better flavour. Pierce and bake at 375F for about 1 hour until the centre is tender. Cut in half, remove the seeds and pulp and separate strands with a fork – it looks like spaghetti! You can microwave it by piercing it several times with a sharp knife and cook on high for about 12 minutes Use this to substitute for your favourite spaghetti recipes, or just sauté up with some garlic and onions as a healthy side vegetable.

680 News
PODCAST | Sep 21, 2011

If you’ve never tried spaghetti squash, the cynlindrical winter vegetable with it’s stringy insi...

Swap It: Starbucks Pumpkin Scone

Metro News
PRESS | Sep 19, 2011

The British scone has always been thought of as a small, biscuit like cake that’s not too sweet an...

Podcast: FoodBite: Diet Pop

Drinking two or more a day can actually increase your waist-line by as much as 70% according to a study by the University of Texas school of medicine Artificial sweeteners generally have a sweeter taste than sugar which can lead to more frequent cravings for sweeter treats Diet drinkers also think they can eat more because they are “saving” on calories This results in more calories and sugar intake, causing weight gain and larger waist lines which increase the risk of heart disease, diabetes type 2 and various cancers. Diet pop also contains artificial colors and chemicals. Choose good old H20 and improve the flavour by adding citrus slices, fruit or drink carbonated. If you are craving something sweet, enjoy fruit or a small dessert!

680 News
PODCAST | Sep 19, 2011

Want to lose weight? Skip the diet pop! Have you ever noticed that many overweight people drink mo...

Swap It: Jack Astor's Salads

National Post Weekend Post
PRESS | Sep 17, 2011

The Jack Astor's chain offers a fun, casual dining experience along with some pretty fatty menu item...

Podcast: Foodbite: Common Nutrition Mistakes

Due to marketing and promotion we are led to make common nutrition mistakes Do you pick brown eggs over white? They’re identical except brown eggs can cost up to 25% more and they appear healthier. They’re just from a different breed of larger hens that require more feed making them more costly Soy milk in the carton has the added calcium settle to the bottom meaning that you might be losing between 25% – 79% of the bone rich mineral. Just remember to shake, shake, shake that container each time to distribute the calcium. No need to worry about regular milk where the calcium is evenly distributed You’re dieting and you pull back on your snacks. Healthy snacking manages hunger by keeping your metabolism revved up and burning calories constantly. Boiling your vegetables such as broccoli retains only 50% of its Vitamin C. Steaming keeps over 85% of this vitamin Watch out for these pitfalls before you start on the healthy food trip

680 News
PODCAST | Sep 14, 2011

Due to marketing and promotion we are led to make common nutrition mistakes Do you pick brown eggs o...

Podcast: FoodBite: People Who Stay Up Late Eat More

A study from Northwestern University showed that the less sleep you get the more you eat and the worse your diet. This can result in consuming an extra 250 calories daily which equals a two lb weight gain per month! 8 hours sleep is ideal, in order to keep our metabolic and physiological systems running efficiently. But most of us get less sleep, which might explain why 68% of Canadians are overweight Late night sleepers tend to consume more fast food and soft drinks not veggies and fruit after 8 pm, often due to lack of options and cravings The solution lies in eating a nutritious breakfast, lunch and dinner and having healthier snacks in between to avoid hunger and keep your blood sugar from dropping – this will minimize the late night munchies – Each meal should have lean protein and complex carbs The more you snooze, the more you’ll lose!

680 News
PODCAST | Sep 12, 2011

The less sleep you get the more you eat and the worse your diet. This can result in consuming an ext...

Breakfast Television
VIDEO | Sep 12, 2011

It's back-to-school time.. what will your kids be eating for lunch this year? Make sure you don't f...

Swap It: Baked Potato

Metro News
PRESS | Sep 12, 2011

A baked potato is one of the healthiest vegetables to consume, with only 160 calories and no fat or ...

Swap It: McDonald's Caesar Salad

National Post Weekend Post
PRESS | Sep 10, 2011

McDonald's salads sound healthier than their traditional fare, but as we all know, not all salads ar...

Podcast: Foodbite: Beets

If you love beets you can now select varieties including ruby red, yellow and the white and candy stripe. The freshest beets are those with the greens still attached which can be sautéed and eaten similar to swiss chard Beets are an excellent source of folic acid which can prevent birth defects Baking beets at 350 F for about 90 minutes gives the best flavour. Bake trimmed, unpeeled and wrapped individually in foil to prevent staining. Or microwave 1 lb of beets and place in dish with 2 tbsp of water, and cook on high for about 10 minutes. If boiling add 1 tbsp of vinegar to water to reduce the odor and help retain their color To avoid staining your fingers wear gloves before peeling and chopping To remove stains use salt and lemon juice, then soap and water. Add beets to your recipes just before serving to avoid bleeding. You’ll never beat this one! Try my recipe - baked root vegetables with maple syrup and cinnamon

680 News
PODCAST | Sep 7, 2011

If you love beets you can now select varieties including ruby red, yellow and the white and candy st...

Swap It: Classico Pasta Sauces

Special to National Post Sep 4, 2011 – 8:00 AM ET | Last Updated: Sep 2, 2011 4:46 PM ET Rose Reisman’s Swap It series is a smart guide to giving in to cravings, while choosing more nutritionally savvy options at restaurants, take-outs and supermarkets. Classico pasta sauces have been around for decades. With more than 20 different varieties of tomato sauces and a whole selection of Alfredo sauces, making a healthier choice takes some investigation. The newest reduced-fat Alfredo sauce sounds like a good bargain but still contains more than three times the calories, 10 times the fat and twice the sodium of the Tomato and Basil sauce. You could eat more than 85 Ritz crackers for the same amount of sodium! Why not add a couple of tablespoons of Alfredo sauce or some evaporated milk? It’s an easy way to create your own version of Classico Rosé sauce! Add a bit of grated cheese and you’ll never know the difference. Alfredo 25% fat reduced (3/4 cup) 180 calories / 15g fat / 1020 mg sodium Tomato and Basil (3/4 cup) 75 calories /1.5g fat / 460 mg sodium Rose Reisman is a health and wellness expert, restaurant consultant, caterer and author of 18 recipe books. Visit her at rosereisman.com.

National Post Weekend Post
WEB | Sep 3, 2011

Classico pasta sauces have been around for decades. With more than 20 different varieties of tomato ...

Podcast: Swap It: Tim Horton's Ice Capps

680 News
PODCAST | Aug 31, 2011

Ice drinks are all the rage today in coffee shops with calories, fat and sugar going from acceptable...

Podcast: This Year's Treats at CNE

680 News
PODCAST | Aug 29, 2011

The CNE is back and so are the outrageous fatty, salty and sweet treats. Last year 40,000 deep fried...

Swap It; Second Cup Chillers

Metro News
PRESS | Aug 29, 2011

Quenching your thirst on hot summer days with high calorie, high fructose drinks is a sure way to pu...

Swap It: Instant Noodle Soup

National Post Weekend Post
WEB | Aug 27, 2011

Instant soups have been around for decades. Just add water, heat and you're ready to go. Couldn't be...

Podcast: Maple Syrup

Looking for a healthy sugar substitute? Pure Grade A maple syrup fits the bill and 80% of the world’s supply is produced right in Canada It contains antioxidants found in fruits and vegetables that fight heart disease, diabetes type 2 and cancer as well as manganese and zinc to improve your immune system. There are various A grades consisting of amber light, medium and dark. Grade A Light works well in salad vinaigrettes, whereas Grade A Medium and Dark taste delicious on pancakes, sauces and desserts To substitute for sugar, use a one to one substitution, making sure to reduce the liquid ingredients in your recipe by about ¼ cup. You can also substitute maple syrup one for one with honey, molasses or corn syrup. Forget about the Aunt Jemima syrups which contain only high fructose corn syrup, artificial flavorings and coloring agents

680 News
PODCAST | Aug 24, 2011

Looking for a healthy sugar substitute? Pure Grade A maple syrup fits the bill and 80% of the world...

Podcast: Foodbite: Does sushi make you fat?

Sushi is one of the healthiest ethnic foods you can consume if you select wisely Raw fish and rice –two naturally low calorie and low fat foods. But not all sushi is made equally.. Watch out for the Dynamite and Spider rolls which contain tempura style fried fish such as shrimp or lobster and spicy mayonnaise adding to the calories and fat Philadelphia rolls are made with cream cheese and smoked salmon Spicy tuna or salmon rolls are made with spicy mayonnaise Eel and avocado rolls are brushed with a high caloric sticky sauce and the skin on the eels adds to the calories and fat Any of these rolls can have over 500 calories and 16 gm of fat for 6 pieces. Healthiest sushi is the California or just fish or vegetable rolls or sashimi which is raw fish. To avoid overeating start with a green salad and a miso soup

680 News
PODCAST | Aug 22, 2011

Sushi is one of the healthiest ethnic foods you can consume if you select wisely Raw fish and rice �...

CityLine
VIDEO | Aug 22, 2011

Whether it's at the cottage or at home, summer is coming to an end and everyone is trying to get the...

Swap It: McDonald's Caesar Salad

Metro News
PRESS | Aug 22, 2011

Salads are always disguised as the healthier choice since vegetables are ‘free foods’. But fried...

Podcast: Foodbite: Egg Choices

680 News
PODCAST | Aug 17, 2011

What would breakfast be without eggs? Listen for tips on which type of cooked eggs are best for you....

Swap It: Dairy Queen Blizzards

Metro News
PRESS | Aug 15, 2011

Every Monday, Rose has a Swap It Column in the Metro News...

Breakfast Television
VIDEO | Aug 15, 2011

Rose takes you through how to...

Podcast: Foodbite: How can a vegan diet be healthy?

680 News
PODCAST | Aug 15, 2011

Thinking of becoming a vegan – someone who excludes all animal products from their diet – no mea...

Swap It: Bistro Express

National Post Weekend Post
PRESS | Aug 13, 2011

Rose Reisman's Swap It is a smart guide to giving in to cravings while choosing nutritionally savvy ...

CityLine
VIDEO | Jul 18, 2011

Summer is all about Ice Cream but some have too many calories and fat. Swap it and save your wastel...

A Perfect Brunch

This Salmon with Pesto and Cream Cheese is an easy and delicious way to serve salmon. I prefer to use homemade pesto, which has fewer calories and less fat than store-bought pesto. This pesto recipe makes more than what you will use for the salmon; keep it refrigerated for later use. To toast the pine nuts or almonds, place a dry skillet over high heat, add the nuts and stir often for about three minutes. Salmon With Pesto and Cream Cheese Ingredients 1 1/2 lb salmon fillet, cut into 6 fillets (about 4 oz. each) 1/4 cup low-fat cream cheese (about 2 oz), softened 2 tbsp pesto 2 tbsp toasted pine nuts (or chopped toasted almonds) Pesto 1 cup fresh basil leaves 2 tbsp grated Parmesan cheese 1 tbsp toasted pine nuts 2 tbsp light cream cheese, softened 1 tsp finely chopped garlic 3 tbsp chicken stock (or vegetable stock or water) 2 tbsp olive oil Preparation: 1. Preheat the oven to 425°F. Line a rimmed baking sheet with foil and lightly coat with cooking spray. 2. For the pesto, place all the ingredients in the bowl of a food processor and purée until smooth. Add more water if too thick. 3. Combine the cream cheese and pesto in a small bowl until smooth. 4. Make a small vertical slit on the top of each salmon fillet to within 1/4 inch of each end and about 1/2 inch deep. Stuff each fillet by dividing the pesto filling between the 6 fillets. 5. Arrange the spinach, cucumber and olives on a large serving platter. Top with roasted vegetables. 6. Place on the prepared baking sheet and bake for 10 minutes per inch of thickness. Garnish the plate with toasted nuts before serving to your brunch guests. Warm Spinach Salad This salad must be served warm so the cheese softens over the warmed mushrooms. Use any variety of mushroom. The key is to cook them on a medium-high heat until all moisture evaporates. Ingredients: Salad 3 cups oyster mushrooms, sliced in half 8 cups baby spinach 1/2 cup shredded Asiago (or Parmesan) cheese Dressing 2 Tbsp olive oil 1 Tbsp balsamic vinegar 1 Tbsp light mayonnaise 2 tsp honey 1/2 tsp finely chopped garlic 1/2 tsp Dijon mustard pinch of salt and pepper Preparation: 1. Lightly coat a nonstick skillet with cooking spray and sauté mushrooms over medium heat for about 8 minutes, or just until no longer wet and slightly browned. Keep warm. 2. Prepare dressing by whisking olive oil, balsamic vinegar, mayo, honey, garlic, mustard, salt and pepper. 3. Place spinach, sautéed mushrooms and Asiago in a serving bowl. Pour dressing over salad and toss. Serve immediately.

Metro News
WEB | Apr 27, 2011

Salmon with Pesto & Cream Cheese and Warm Spinach Salad Recipes Inside...

Swap It: A Better Appetizer at Milestones

Rose Reisman’s Swap It series is a smart guide to giving in to cravings, while choosing more nutritionally savvy options at restaurants, take-outs and supermarkets Milestones is a great chain restaurant and bar. The food is tasty and the fat and sodium addictive. The delicious appetizer, Bocconcini garlic bread, consists of fresh layered mozzarella cheese layered between French bread, seasoned with garlic butter and olive oil and topped with Reggiano, olive tapenade and roasted Italian tomatoes. That is literally a mouth full! Delicious and fatty and over a day’s worth of fat and sodium and about three quarters of your daily calories. This is only an appetizer! Believe it or not you could have 3 Grilled Buffalo Chicken Panini from Mr. Sub in calories! Forget about this garlic bread and instead swap it for the outstanding Caprese salad with half the calories, fat and sodium and save the calories for your main meal. Bocconcini garlic bread 950 cal / 55 gm fat/ 1900 mg Sodium Caprese salad 420 cal / 30 gm fat / 600 mg sodium Rose Reisman is a health and wellness expert, restaurant consultant, caterer and author of 18 recipe books. www.rosereisman.com

National Post Appetizer Blog
WEB | Apr 21, 2011

Bocconcini garlic bread vs Caprese salad...

Swap It: Frozen Meals aired on CityLine

CityLine
WEB | Apr 18, 2011

Ever thought about nutritional values in frozen meals? Read on to find out what's hiding in the free...

Swap It: Pizza Hut

“Pizza Hut and nothing but” is their familiar jingle. But if you don’t watch your selections you’ll get nothing but extra calories, fat and sodium! Two slices from the popular 12-inch Meat Lovers Stuffed Pizza have half your daily calories and a full day’s worth of saturated fat and sodium. Don’t stuff yourself when you can swap it for two slices of Hawaiian pizza with ham, cheese and vegetables, which is frankly just as delicious. And avoid those creamy dipping sauces. The Roasted Garlic dipping sauce adds another 240 calories and 24 grams of fat! Swap it for the Marinara sauce with only 50 calories and no fat, or simply eat your pizza au naturel. Two slices of Meat Lovers stuffed 840 calories / 40 g fat / 18 g saturated fat/ 1,940 mg sodium Two slices of Hawaiian 520 calories / 18 g fat / 8 g saturated fat / 1,140 mg sodium Rose Reisman is a health expert, restaurant consultant, caterer, author of 18 recipe books and mother of four. She is also an adjunct professor in the Faculty of Health at York University and a national spokesperson for Breakfast for Learning.

National Post Appetizer Blog
WEB | Apr 8, 2011

“Pizza Hut and nothing but” is their familiar jingle. But if you don’t watch your selections y...

Breakfast Television
VIDEO | Apr 4, 2011

The good, the bad, and the ugly of packaged ethnic foods, sauces, instant noodles, etc. from the gro...

Swap It: A Slightly Healthier Happy Meal

National Post Appetizer Blog
WEB | Apr 1, 2011

How to make a healthier choice when it comes to the cheeseburger happy meal...

Frittatas, Tuna Nicoise and Lemon Pudding Cake

Metro News
WEB | Mar 30, 2011

Springtime food is known to be lighter and healthier, since summer is just around the corner....

Swapt It: The Keg's tempura snap peas

National Post Appetizer Blog
WEB | Mar 25, 2011

At The Keg, as at so many restaurants, some items sound healthier than they are. Don't be deceived,...

CityLine
VIDEO | Mar 16, 2011

Rose demonstrates healthier Breakfast To Go alternatives...

CityLine
VIDEO | Mar 16, 2011

Watch Rose demonstrate DIY Breakfast Meals To Go...

Swap It: Thai Chicken Drummettes

Rose Reisman’s “Swap It” is a smart guide to giving in to cravings, while choosing more nutritionally savvy options at restaurants, take outs and supermarkets. Milestones is a great chain restaurant for singles and romantic couples, but the health-conscious ought to read the menu closely. The hot spinach and artichoke dip with imported cheeses and sour cream, served with those yummy red tortilla chips, sounds like a tasty appetizer. What could possible be wrong with spinach and artichokes? But this dip contains your daily fat and sodium and almost three-quarters of your daily calories. You could instead enjoy 18 jumbo shrimp with cocktail sauce. Believe it or not, you could swap this for the Thai chicken drummettes with peanut sauce and cucumber aioli for fewer calories and fat. It’s still not a nutritional bargain, but more filling than the dip. Remove the skin and you’ll save yourself some calories and fat. Thai chicken drummettes with peanut sauce and cucumber aioli 870 calories, 50 g fat, 1,970 mg sodium Hot spinach and artichoke dip 1,000 calories, 64 g fat, 1,580 mg sodium Rose Reisman is a health expert, restaurant consultant, caterer, author of 18 recipe books and mother of four. She is also an adjunct professor in the Faculty of Health at York University and a national spokesperson for Breakfast for Learning.

National Post Appetizer Blog
WEB | Mar 11, 2011

Think the Artichoke Dip at Milestone's is better? Think again and swap it!...

Swap It: Joey's Calamari

Rose Reisman’s “Swap It” is a smart guide to giving in to cravings, while choosing more nutritionally savvy options at restaurants, take outs and supermarkets. Joeys restaurant at the Shops at Don Mills has some outstanding appetizers. But watch out for those that may sound healthier than what meets the eyes. The Earth and Surf Calamari consists of deep-fried calamari, tempura vegetables and roasted pepper aioli. It sounds like a healthy appetizer with fish and vegetables, but deep frying gets you every time! The 1880 calories are equal to eating 6 (5 oz) filet mignons wrapped in bacon! This option equals your total calories and sodium and more fat than you require in a day. You may as well swap it for the half order of baby back ribs for only 763 calories and half the sodium. But best to either share these appetizers, count them as your main meal or consider this a “once in blue moon” treat! Earth and Surf Calamari 1880 cal , 74 g fat, 1880 mg sodium Half-order baby back ribs 763 cal, 50 g fat, 930 mg sodium Rose Reisman is a health expert, restaurant consultant, caterer, author of 18 recipe books and mother of four. She is also an adjunct professor in the Faculty of Health at York University and a national spokesperson for Breakfast for Learning.

National Post Appetizer Blog
WEB | Mar 4, 2011

What's better, calamari or baby back ribs?...

Breakfast Television
VIDEO | Mar 2, 2011

Watch Rose take you through what to and what not to eat at the movies...

Rose Reisman's Red & Yellow Bell Pepper Soup

A gala night of soup eating in Toronto aims to raise money for soup kitchens in Israel. Soup for the Stars happens March 28 from 7 to 10 p.m. at The Warehouse in Downsview Park. Toronto chefs Rose Reisman (Glow), Eran Marom (Marron Bistro), Daniel Schick (King Edward Hotel), Arpi Magyar (Couture Cuisine & Event Artistry) and Toben Kochman (Toben Food by Design Catering) will be preparing soup. Tickets are $200 and will benefit Hazon Yeshaya, Israel’s largest humanitarian organization. It runs soup kitchens, vocational training courses, daycare centres and free dental clinics. This soup, from Reisman, “is so elegant and dramatic, yet simple to prepare.” For more intensity, add the herb garnish before puréeing. To save time, buy water-packed roasted peppers in a jar. Red & Yellow Bell Pepper Soup 2 each: red bell peppers, yellow bell peppers 2 tsp (10 mL) vegetable oil 1-1/2 cups (375 mL) chopped yellow onion 1-1/4 cup (310 mL) chopped, peeled carrot 1/2 cup (125 mL) chopped celery 2 tsp (10 mL) minced garlic 4 cups (1L) vegetable or chicken stock 1-1/2 cups (375 mL) diced, peeled potatoes Freshly ground black pepper 1/4 cup (60 mL) chopped cilantro, dill or basil Place bell peppers on rimmed baking sheet. Broil about 2 inches (5 cm) from heat, turning as needed, until blackened all over, about 20 to 30 minutes. When cool enough to handle, peel and discard stems, seeds and ribs. Transfer red and yellow flesh to separate bowls. (Refrigerate up to three days.) Heat oil in medium saucepan over medium. Add onion, carrot, celery and garlic. Cook eight minutes, stirring occasionally, to soften. Add stock and potatoes. Raise heat to high; bring to boil. Reduce heat to low; cover. Simmer until carrots and potatoes are tender, about 20 to 25 minutes. In food processor, purée red peppers. Add half soup mixture; process until smooth. Season with pepper. Pour into serving bowl. Add serving ladle. Rinse out food processor. Purée yellow peppers. Add remaining soup mixture; process until smooth. Season with pepper. Pour into another serving bowl. Add serving ladle. To serve, ladle some red pepper soup into one side of individual serving bowl while at same time ladling some yellow pepper soup into other side of bowl. Garnish with cilantro, dill or basil. Makes six servings (about 8 cups/2L). Star-tested by Jennifer Bain jbain@thestar.ca

The Toronto Star
WEB | Feb 24, 2011

A gala night of soup eating in Toronto aims to raise money for soup kitchens in Israel....

A healthy trio of kids' favourites

Metro News
WEB | Feb 23, 2011

Check out recipes for Shepherd`s Pie, Chicken Fajitas, and Yummy PB & J Muffins...

Made in Japan teryaki experience

National Post - Appetizer Blog
WEB | Feb 23, 2011

What`s better: Yakisoba noodles or Pan Asian noodles?...

Canada AM
VIDEO | Feb 21, 2011

Watch Rose give some great ideas for family meals for the kids to enjoy (and help prepare!)...

Swap It: Pickle Barrel Freddy’s Tuna Salad

Rose Reisman’s Swap It series is a smart guide to giving in to cravings, while choosing more nutritionally savvy options at restaurants, take-outs and supermarkets. Freddy’s Tuna Salad, named after one of the partners, is a favourite of many at the Pickle Barrel. A scoop of solid white albacore tuna salad, lettuce, alfalfa sprouts, hard-boiled eggs, fresh tomatoes and tortilla crisps served with honey-mustard dressing — sounds healthy, doesn’t’ it? Are you sitting down? This salad gives you half your daily calories, over a day’s worth of fat and your daily sodium intake. It is equivalent to six Pizza Pizza slices in calories. The tuna is mixed with mayonnaise; the tortilla crisps are fried and there’s excess dressing. Sorry Freddy, but I think I’ll swap it for the Chinese Chicken Salad with a lighter Chinese plum dressing, which is almost half the calories and sodium, and one-third the fat. Freddy’s Tuna Salad 1060 calories, 70 gm fat, 11 gm saturated fat, 1560 mg sodium vs. Chinese Chicken Salad 660 calories, 25 gm fat, 5 gm saturated fat, 760 mg sodium Rose Reisman is a health expert, restaurant consultant, caterer, author of 18 recipe books and mother of four. She is also an adjunct professor in the Faculty of Health at York University and a national spokesperson for Breakfast for Learning.

National Post
WEB | Feb 16, 2011

Which one is better? This salad gives you half your daily calories, over a day’s worth of fat and ...

CityLine
VIDEO | Feb 16, 2011

Having a hard time choosing a healthy meal option at an Italian restaurant? You'll be surprised how ...

Breakfast Television
VIDEO | Feb 9, 2011

Need advice on making better choices for food at the pub? Check out Rose's new Swap It...

Profiling Powerhouse: Women With Unstoppable Drive

HEART Business Journal For Women
PRESS | Nov 1, 2010

See Rose's profile in the Winter 2010 Edition, Page 18!...

Quick and nutritious meals

We have to get our families back to the table to eat! So says Rose Reisman, one of Canada's premier leaders in healthy eating, with cookbooks and restaurant menus reflecting her personal philosophy on the importance of good nutrition and meal management. In her latest cookbook, Rose Reisman’s Family Favourites, (Whitecap) the author offers more than 270 practical recipes for quick and nutritious meals that are perfect for any family, without compromising taste. Here's a selection from her book. TEX MEX CHILI This is a lighter chili typically served in the Southwest. Using chicken reduces the calories and fat. 3/4 lb. (375g) skinless boneless chicken breasts (about 3 breasts), diced 1/4 cup (50ml) all-purpose flour 2 tsp. (10ml) vegetable oil 1 large onion, chopped onion 1 cup (250ml) canned corn, drained 2 cloves garlic, finely chopped 1 1/2 cups (300ml) canned black beans, drained and rinsed 2 1/2 cups (550ml) tomato sauce 3/4 cup (175ml) chicken or beef stock 1 Tbsp. (15ml) chili powder 1 1/2 tsp. (7ml) dried basil 1 tsp. (5ml) dried oregano 1 1/2 tsp. (7ml) hot chili sauce Pinch salt and pepper 1/4 cup (50ml) chopped cilantro or parsley 1/2 cup (125ml) shredded aged light cheddar cheese 1/4 cup (50ml) low-fat sour cream Place chicken and flour in a bowl and toss to coat. Lightly coat a nonstick saucepan with cooking spray, add 1 tsp. (5ml) of vegetable oil and set over medium heat. Sauté chicken for 5 minutes or until lightly browned on all sides, but do not cook through. Set aside. Respray same saucepan, add remaining vegetable oil and set over medium heat. Add onion and cook until soft, stirring frequently, about 5 minutes. Stir in corn and garlic and continue to cook and stir for 5 minutes or until corn is browned. Stir in beans, tomato sauce, stock, chili powder, basil, oregano, jalapeño, salt and pepper. Bring to a boil, reduce heat and cover. Simmer for 15 minutes. Add diced chicken and simmer, uncovered, for 5 minutes or until chicken is just cooked through and chili thickens. Serve chili in bowls, and garnish with cilantro, cheese and sour cream. Serves 6. LAYERED TORTILLA, CHICKPEA, TOMATO AND CHEESE LASAGNA This is one of the most beautiful and delicious recipes to serve. Use a variety of coloured tortillas to make it even more spectacular. 1 cup (250m) canned corn, drained 2 tsp. (10ml) vegetable oil 1 large onion, chopped 2 cloves garlic, minced 1/2 cup (125ml) EACH chopped red bell pepper and green bell pepper 2 cups (500ml) tomato sauce 1 1/2 tsp. (7ml) dried basil 1 tsp. (5ml) chili powder 1/2 tsp. (2ml) ground cumin 2 cups (500ml) canned chickpeas, drained and rinsed Filling 1 cup (250ml) light ricotta (5%) 1 cup (250ml) shredded low-fat mozzarella cheese 3/4 cup (175ml) shredded light cheddar cheese 3 Tbsp. (945ml) low-fat milk Pinch salt and pepper 2 Tbsp. (30ml) grated Parmesan cheese 5 large flour tortillas Preheat oven to 350F. (180C.) Lightly coat a 9-inch (23cm) springform pan with cooking spray. Lightly coat a nonstick saucepan with vegetable oil and set over medium heat. Add corn and saute, stirring often, for about 8 minutes or until slightly charred. Set aside. Add oil to saucepan and keep over medium heat. Add onion and garlic and cook for 4 minutes, stirring occasionally. Stir in red and green peppers. Cook for 3 minutes, stirring occasionally. Stir in tomato sauce, charred corn, basil, chili powder and cumin. Cover and cook over medium heat, stirring occasionally, for 10 minutes or until slightly thickened. Remove from heat. Place chickpeas in a bowl and mash them roughly with a fork. Add to vegetable mixture and stir to combine. In a separate bowl, combine ricotta, mozzarella and cheddar cheeses (reserving ¼ cup (50ml) of the cheddar for garnish). Add milk and salt and pepper and stir until well combined. Place a tortilla in prepared springform pan. Spread with 1/4 of vegetable-chickpea mixture. Sprinkle with 1/4 of cheese mixture. Repeat layers 3 times. Top with final tortilla and sprinkle with remaining cheddar and Parmesan cheese. Cover pan tightly with foil. Bake for 20 minutes in preheated oven, then uncovered for 10 minutes or until completely heated through and the cheese has melted. Cut into 8 wedges with a sharp knife. CHICKEN AND CHEESE TORTELLINI WITH PESTO Tortellini is a favourite for even the pickiest eaters. 4 oz. (125g) boneless chicken breast (about 1 breast) 12 oz. (3/4 lb./375g) prepared tortellini 1/3 cup (75ml) pesto 2 Tbsp. (30ml) grated Parmesan cheese In a small, nonstick skillet lightly coated with cooking spray, add chicken and sauté for 4 minutes per side or just until no longer pink. Let cool, then dice. Meanwhile, boil tortellini for 8 minutes or until just tender. Drain and place in a serving bowl. Add chicken, pesto and Parmesan cheese and toss well. Serves 4. ASIAN BEEF WITH CRISP VEGETABLES Stir-fry is always a favourite. You can serve this over rice or noodles. 3/4 cup (175ml) beef or chicken stock 1/4 cup (50ml) packed brown sugar 2 Tbsp. (30ml) low-sodium soy sauce 2 Tbsp. (30ml) rice vinegar 2 tsp. (10ml) sesame oil 1 Tbsp. (15ml) cornstarch 2 cloves garlic, finely minced 1 1/2 tsp. (7ml) finely chopped ginger 12 oz (3/4 lb./375g) boneless grilling steak 2 tsp. (10ml) vegetable oil 1 1/2 cups (300ml) chopped broccoli 1 1/2 cups (300ml) thinly sliced red bell pepper 1 1/2 cups (300ml) snow peas 1/4 cup (50ml) chopped cilantro or parsley 1/4 cup (50ml) chopped green onions 2 Tbsp. (30ml) chopped toasted cashews (optional) To make sauce, whisk stock, brown sugar, soy sauce, vinegar, sesame oil, cornstarch, garlic and ginger in a bowl. Set aside. Lightly coat a large, nonstick skillet with cooking spray and place over high heat. When skillet is hot, brown beef for 3 minutes, or until browned but still rare. Remove from pan, let rest for 5 minutes, then slice thinly. Respray pan. Heat vegetable oil, then add broccoli, red pepper and snow peas. Cook for 3 minutes. Return beef to pan. Stir sauce and add to pan. Stir-fry for 2 minutes or until sauce is thickened and bubbly and beef is done to your liking. Be careful not to overcook. Place on a serving platter and garnish with cilantro or parsley, green onions and cashews (if using). Serves 4.

Toronto Sun
WEB | Apr 17, 2010

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Guide to a Good Life: Advice is Meant to be Given

The National Post
WEB | Jan 12, 2010

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Rose Reisman on Glow Restaurant

The Food Network
WEB | Dec 11, 2009

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Metro
WEB | Dec 1, 2009

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Bestselling author seeks to change the way Canadians eat:'Start cooking'

Rose Reisman wants to change the world -- or at least Canada -- one tasty, healthy bite at a time. Just ask her. "We're all so intelligent and well-read today. Some of my clients, they're doctors, lawyers, they read every day about what they should be eating," she says. "We know what we should be eating. Enough reading. Start cooking." And when you head to the kitchen, you may want to take her latest cookbook for inspiration. Rose Reisman's Family Favorites; Healthy Meals for Those Who Matter Most (Whitecap, $29.95) features more than 270 of her favourite recipes, geared toward today's busy families; it's in bookstores now. "We have to get parents realizing the importance of eating and cooking at home," she says. Reisman knows what it's like to lead a hectic life. She's the mother of four (now grown) children, and the author of 18 cookbooks, which have sold more than 400,000 copies. She's a menu consultant for the Pickle Barrel restaurant chain in Toronto, and she designed the entire menu for Glow, a wellness-inspired restaurant, also in Toronto. Reisman is also a national spokesperson for Breakfast For Learning, which feeds more than 22,000 children every day across the country. And if that's not enough to fill her calendar, she has a catering business, and she's in the midst of launching a national line of frozen meals-to-order, for Canadians who want healthy meals delivered to their homes. (For more information, go to artoflivingwell.ca.) Since starting her career as a healthy living guru more than 20 years ago, Reisman, 56, has seen major changes in Canadian eating habits. On the one hand, there are more low-fat, low-sodium and light ingredients than ever before. "Light coconut milk? It's incredible," she says. On the other hand, Canadians are heavier than ever before, and the rate of obesity in the country is skyrocketing. "In the 1940s, we were consuming 2,000 calories per day," she says. "Now we're consuming 400 calories more than that per day." That may not sound like a lot, but if it continues over time, the pounds can pack on, she says. "Eating well and living well is a challenge," she says. "Like anything worth having in life, it doesn't come easy." Here, a few tips and insights from Reisman on how to make healthy living and eating reality: On losing weight "It's not about dieting. It has to be permanent. It's about changing the way you look at food," she says. "It takes work. You'll have to live differently for the rest of your life, but you can do it. If you do it for a year, you'll never go back." On shopping for groceries "Read labels. Don't get fooled when something says 'added fibre' or 'added folate' or whatever," she says. "And sugar has about 18 different names." On desserts "There's nothing wrong with having butter or desserts. It's all about proportions and ingredients." What she wants to accomplish with the new cookbook "To make recipes that look easy, sound easy, taste good and are good for you," she says. "That's what I want." And, she says, we all need to spend time every day eating a homemade meal with our families. Try to enjoy at least one meal together, even if it's a quick one, with upbeat conversation and wholesome food. "Keep it positive," she says. "Even if it's just 10 minutes at the table. That's all I'm asking." sboettcher@theherald.canwest.com - - - Mediterranean Burgers with Feta Cheese Sauce Excerpted from Rose Reisman's Family Favorites: Healthy Meals for Those Who Matter Most (Whitecap, $29.95) by Rose Reisman. 1 lb (500 g) extra-lean ground beef 1 egg 1 tsp (5 mL) dried basil 1/2 tsp (2 mL) dried oregano 3 tbsp (50 mL) seasoned dry breadcrumbs 3 tbsp (50 mL) ketchup 2 tsp (10 mL) finely chopped garlic 1/4 cup (50 mL) finely chopped onion 1/4 cup (50 mL) crumbled feta cheese (about 1 oz) Sauce: 1/4 cup (50 mL) crumbled feta cheese (about 1 oz) 1/4 cup (50 mL) light cream cheese (about 2 oz), softened 3 tbsp (50 mL) low-fat plain yogurt (or sour cream) 1/2 tsp (2 mL) finely chopped garlic 1 tbsp (15 mL) lemon juice 1 tbsp (15 mL) water 1/2 tsp (2 mL) dried basil Garnish (optional): 3 tbsp (50 mL) chopped fresh basil or parsley To make the burgers, combine the ground beef, egg, dried basil and oregano, breadcrumbs, ketchup, garlic, onion and feta in a large bowl, and shape into 4 burger patties. Grill or saute in a pan lightly coated with cooking spray. Cook on 1 side for 7 minutes, then turn over and cook 3 to 5 more minutes or just until beef is done. Combine all the sauce ingredients in a food processor and puree until smooth. Serve the burgers with the sauce and garnish with fresh basil or parsley. Serves 4. © Copyright (c) Postmedia News

The Ottawa Citizen
WEB | Apr 21, 2009

An Article about Rose Reisman's Family Favourites...