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 double coffee and muffin at your 3 pm slump:

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 over cheese-stuffed pasta. Not enough protein here.

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 foods for breakfast?

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 fries, burgers and pops from cafeterias and chocolate bars from fundraisers

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 or snack. You can still indulge in your favourite dishes. Small changes like these can help you lose up to 10 pounds in a year without even trying.

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 fruit juice is a concentrated source of vitamins, mineral and antioxidants..

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 hot chili peppers and what to use them for

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 creamy, delicious and perfect for an individual serving.

Breakfast Television
VIDEO | Dec 13, 2011

Here are some simple yet effective swaps you can make now, when eating at popular restaurants, whether you're sharing an appetizer, eating steak, or even drinking a shake or snacking on popcorn:

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 shortening. This all spells calories and fat.

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! Here are some tips:

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 heart disease. Watch liquid calories.

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 store's frozen version, beware of high-caloric marinating sauces.

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 properties, Omega 3 fatty acids and lean protein. If you just don’t like fish this can be a problem.

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 Lunch Mate brings more than enough calories, fat, and sodium to the table.

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 words healthy for you...

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 hidden in our most favourite holiday appetizers. Make sure you swap it when it comes to these:

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 to meat - and no one I know ever peels away the 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 artificial ingredients or preservatives have been added.

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 of calories and your sodium intake for almost three days!

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 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.

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 two day’s worth of sodium. A popular meal amongst students but not sustaining.

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 era is over.

Breakfast Television
VIDEO | Nov 8, 2011

With the weather getting cold and holidays around the corner, we find ourselves with friends, family and coworkers at Chinese buffets. Beware, as they can be landmine of calories, fat and sodium.

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 calories and your daily sodium intake.

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 technique:

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 milk rather than cow’s milk

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 house always wins.

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, pizza, hot dog and spaghetti and meatballs. All delivering on taste as the criteria and little to do with nutrition;

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 eyeball the amounts of oil, sugar and salt you add!

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, this lunch gives your child close to a day’s calories and their daily fat intake.

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 realize how many calories, fat, and sugar are in our beverages today. Make sure to swap it next time you get a coffee, smoothie, juice, or milkshake:

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 can be four per intersection!

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 to compensate, excess salt is added which can increase blood pressure leading to heart and stroke disease

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 cook a few pieces at a time and they never all cook evenly since some of the slices slope up the sides

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 this case the lasagna comes in at almost double the calories and 2 ½ times the fat.

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 sauces, selecting a healthier version is not an easy task.

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. But be smart about your choices and remember to swap these chips, cookies, popcorn, cereal, and ice cream!

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 imported buffalo mozzarella and Burrata cheeses.

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 beta carotene, potassium and they have 5 times the vitamin A daily requirement

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 varieties. But who's Mozza?

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 chicken in a fast food restaurant is healthier than the burger options..

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 introducing healthier children’s meals including increased servings of fruits and vegetables, lean proteins, whole grains and lower fat dairy resulting in less fats, sugar and sodium

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 usually healthier than beef. Not in this case!

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 want to lose weight

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 to compensate for less fat, excess sugar is added to retain moisture which adds to the calories

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 from the office. Quesadillas, pulled pork sandwiches and wraps all sound pretty innocent, but shockingly enough these can offer just about your day's worth of calories, fat, and sodium! Luckily, there are alternative meals that are equally delicious and much better for you:

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. Those innocent looking wings get you every time.

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 inside nutty tasting flesh, you’re in for a great new dish The strands look like spaghetti but without the carbs and calories. It’s filled with nutrients:

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 and presumably healthier. Guess again! The butter croissant is actually better.

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 more diet beverages? If you are trying to lose weight, try to minimize all diet drinks!

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 items. Salads are good idea, but as regular readers of this space realize, they are often a landmine devoid of nutrients.

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 over white?...

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 extra 250 calories daily which equals a two lb weight gain per month!

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 fill that lunchbox with excess calories, fat, and sodium and

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 cholesterol. But what you add makes all the difference.

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 are equal nor are they necessarily healthy. Caesar salad, also known as

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 stripe.

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 sauces and a whole selection of Alfredo sauces, making a healthier choice takes some investigation.

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 to off the charts. Drinking your calories can lead to unexpected weight gain and fat in a short time

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 butter balls were sold. So what’s up this year?

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 put on some extra pounds.

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 more convenient! But most contain few nutrients, don't fill you up and are off the charts in terms of sodium.

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’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.

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 –two naturally low calorie and low fat foods. But not all sushi is made equally

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 most out of BBQ season. be mindful of the calories and fat that can easily build up with these foods and Swap It with the right choice:

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 additions and high fat dressings destroy any health benefits.

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 meat, fish, poultry, eggs or dairy

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 options

CityLine
VIDEO | Jul 18, 2011

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

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 freezer isle

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 you’ll get nothing but extra calories, fat and sodium!

Breakfast Television
VIDEO | Apr 4, 2011

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

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, and swap it for the better option!

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 your daily sodium intake.

CityLine
VIDEO | Feb 16, 2011

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

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

A little description of the article and its context. It should not be too long.

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

The National Post
WEB | Jan 12, 2010

A little description of the article and its context. It should not be too long.

Rose Reisman on Glow Restaurant

The Food Network
WEB | Dec 11, 2009

A little description of the article and its context. It should not be too long.

Tips to Energize Like an Athlete

Metro
WEB | Dec 1, 2009

A little description of the article and its context. It should not be too long.

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