Start Your New Year By Getting Fresh

After the holiday splurges, another exciting and eventful year is upon us, with January being a great opportunity for a refresh of nutrition habits for the whole family. In your household, there are likely habits that you have already put in place to provide and eat healthier meals, so below are the top five tips of giving your meals a fresh and novel twist.

1.Boost your breakfast. Most of us miss the opportunity to include breakfast, feeling the impacts of low energy and fatigue as the day wears on. Even though we might include a breakfast, many of us often fall short of including enough protein. The quick fix is some granola, dried fruit, and Greek Yogurt, which you can pre-portion in advance for a quick but nutritious boost in the morning.

2.Get frozen.Many of us try to look for fresh produce this time of year, but most of our favourite fruits and vegetables are out of season. Look no further than the freezer aisle, where you can find local produce, frozen at the height of their freshness and packed full of nutrients. Add frozen fruit to your morning oatmeal, or steam frozen vegetables, and top with olive oil and vinegar for a marinated vegetable salad.

3.It's in the can.Some of the best products to buy canned are beans and fish, as they are a speedy go-to for those rushed dinners. Whether you are making a tuna melt, or a bean wrap with shredded cheese, canned protein offers you and your family a great source of nutrients including iron, calcium, and zinc.

4.Water it down.Even though it's cold outside and we may not feel as thirsty, hydrating every two hours with a couple of glasses of water is a great way to make sure your metabolism (or body's reactions) and digestion are running smoothly.

5.You're sweet enough. In the winter months, it's easy to carry forward the habits of the holiday treats and sweets. Try "weaning" yourself off the sugar by introducing fruit as a dessert. Baked apples with raisins and Cinnamon, or stewed fruit are a great way to enjoy the natural sweetness of food and benefit from the added nutrition.

Apple Cinnamon Baked Oatmeal

Source: EatRight Ontario

Ingredients

3 cups (750 mL) large flake oats

2 tbsp (30 mL) ground cinnamon

2 tsp (10 mL) baking powder

¼ tsp (1 mL) salt

1 ½ cups (375 mL) milk

2 eggs

½ cup (125 mL) unsweetened apple sauce

¼ cup (60 mL) canola oil

¾ cup (175 mL) diced apple

¼ cup (60 mL) raisins

Directions

  1. In a large bowl, combine oats, cinnamon, baking powder and salt.
  2. In another bowl, whisk together milk, eggs, apple sauceand oil. Pour over oat mixture and stir to combine. Stir in apple and raisins.
  3. Divide mixture among 12 lightly sprayed muffin tins. Bake in preheated 350°F (180°C) oven for about 30 minutes or until tester inserted in centre comes out clean.
  4. Serve warm as is or with a drizzle of maple syrup.