PEI is in for a doozy of a snowstorm today. As I type this, I’m gazing out the window watching the winds gusting and snow falling. There's really nothing to do but get cozy inside and hope the power stays on!
As an entrepreneur there is really no such thing as a snow day (boo!), but I do still love the excitement of a good old-fashioned island storm. With a fire roaring and hot coffee poured, I’m all set for a cozy workday at home. It's the perfect opportunity to put my slow cooker to use! After checking my fridge, freezer and pantry, I’ve decided to put on a batch of spicy rice and beans for supper tonight. I chose this recipe because I have everything needed on hand (I dread going to the grocery store before a storm hits). The smell of chili spice has already begun to fill the house, which adds warmth and comfort on this blustery day.
This recipe was featured in my last Slow Cooker Class and makes a lot. Tonight, I'll top each bowl with jalapeno peppers, green onion, cheddar cheese,...
In my mind, macaroni & cheese is synonymous with comfort. When I think of mac & cheese, my mind drifts to visions of my mom’s homemade dish, oozing with a creamy cheese sauce and topped with crunchy breadcrumbs. There is no surprise that this was the very first thing I cooked when I moved out of my family home, searching for that connection to comfort and familiarity.
I set out to make a healthier version of this family favourite without sacrificing the smooth creamy texture or taste. I also wanted to streamline the recipe to reduce the cooking time and be mindful of the mess (because who wants to clean all those dishes?)
A number of swaps led to this new and improved recipe – whole grain pasta, broccoli (gasp! It works though… think broccoli with cheese sauce), evaporated 2% milk and lower fat cheese. The outcome is probably the creamiest and most flavourful mac & cheese I’ve ever had!
Give it a try, and let me know what you think!
Those little flecks in the sauce are from whole wh...
I have a quick, cool-down treat for you today, and one that is both parent and kid approved - Homemade Smoothie Pops! We've featured smoothies on the blog before (Mint Chocolate Smoothie); I like them because they're easy, versatile and most of all because they taste so darn good! I'm not one to fuss with a smoothie recipe because as long as there is a solid amount of fruit in the mix, it will no doubt taste delicious.
I picked up a frozen pop mould for .98 cents at a local grocery store (summer sales are amazing for this) with the intention of making a more traditional frozen treat made with 100% juice, however with my smoothie blend all ready to go, and the frozen pop mould still sitting on the counter, it was a no-brainer...I poured out two servings for my daughter and myself to enjoy as a yummy drink right away, and the rest I poured into the mould for a frozen treat we could both enjoy later that day.
This recipe is easy-peasy. I used what we had in the fridge at the time; you'll li...
I have to give my sister props for this recipe. She introduced me to homemade iced tea long before it was trendy. In her earlier days, she would water down the powdered sweet tea mix to dilute the sugar (which also dilutes the flavour, ick!).
Making your own iced tea is both refreshing and rewarding. It’s a very simple process and saves you from buying iced tea by the cup (which can seriously put a dent in the ol’ bank account, am I right?). The beauty of making your own, is that you can control just how much sugar you are adding. If you’re like me, I prefer my iced (and hot) tea unsweetened while others enjoy a hint of sugar. Feel free to add sugar to your taste, but take the opportunity to reduce the amount each time you make a pitcher. By slowly reducing the sugar you’re adding, you can get used to (and really enjoy) a less sweet beverage!
If you are adding sugar to your iced tea, I would recommend adding it while the tea is steeping in hot water...
I have to admit that when it comes to muffins, I have never strayed too far from my Mom’s banana chocolate chip recipe. It’s sweet but not too sweet and combines two of my favourite things: bananas and chocolate.
With berry season upon us on Prince Edward Island, I thought it was time to start testing new recipes featuring blueberries! I knew I wanted to use all whole wheat flour to boost the amount of fibre and do some experimenting (reducing sugar and oil amounts). I have finally come up with a recipe that rivals Mom’s banana chocolate chip variety (shh!).
When I’m baking sweets, I like to cut the sugar in ½, especially if I am adding fruit into the mix (or chocolate chips which is a little counter-intuitive, I know). I will then reduce the oil or butter in the recipe by ¼ - ½ and replace it with equal parts applesauce or mashed ripe banana. By modifying a muffin recipe in this way, the end product will be a denser, less “cakey” muffin – but delicious nonetheless. I te...
On a recent trip with friends, I was introduced to the adult version of ramen at an amazing restaurant in the city. When we landed home, I immediately went online to find a recipe that could help guide my very own ramen bowls. I was hit with post after post of ramen recipes; I guess I’m quite late to the game! I think the last time I had a bowl of ramen was the infamous packaged variety when I was in university - such a stereotypical story, isn’t it?
I looked at a couple of different recipes to find inspiration and then took to my kitchen to create my very own version. I knew I wanted grown up flavour and bold spice. I started with vegetables in my fridge that were due to be used up, and then added flavours to compliment!
The ramen I ate in the restaurant had cabbage in it, and I really liked the sweet crunch it added. I didn’t have cabbage at home, but I did have a partial bag of coleslaw mix in the crisper. I love using shortcuts like this; coleslaw mi...
I’m going to go ahead and say it…sometimes I secretly think salsa should have its very own food group - I love the stuff that much! Using salsa in recipes is a wonderful (and easy) way to bring life to an otherwise ordinary dish.
I’ll admit, this recipe was one of those ‘fire it together and see what happens’ kitchen moments. With one too many jars of opened salsa in my fridge (like I said before; I may have a slight salsa problem), I was looking to prepare something quick, featuring salsa. I’m happy to say what turned out was not only easy-peasy to prepare, but it also tasted delish (win-win)!
As you can see from the picture above, this recipe is a saucy one. It made sense to plate the chicken on a bed of rice, so the rice could absorb all the lovely curried salsa flavours. I chose basmati rice that has a sweet nutty flavour all on it’s own and was the perfect pairing. To balance out my plate, I added a hearty pre-packaged kale salad for some easy greens on the side.
If you’re new to the world of lentils, this is definitely the post for you. Lentils can be used in a wide variety of dishes and are packed in protein and fibre (which helps to keep us feeling fuller, longer). Some use lentils to fully replace meat in dishes, while others like to simply “stretch” costly meat in a recipe (think ½ ground beef and ½ lentils in a spaghetti sauce).
Lentils are an important staple in Lebanese cooking and I grew up eating them, a lot. My grandmother’s cupboard always had lentils at the ready, just in case someone dropped in and she needed to feed them. Lentils have remained a regular staple in my household for many reasons; they are cost effective, shelf stable, and are oh so easy to prepare. With all that said, the most important consideration is that I just really enjoy cooking with (and eating) them.
I’m happy to share with you my favourite go-to meal featuring lentils. This recipe is our perfect solution to the “come home from work with no din...
Welcome to Nourished Kitchen! We are a dietitian consulting business on Prince Edward Island and are so excited to be able to share our hard work with you. Our company is owned and operated by two registered dietitians, Jenneca Pomeroy and Tracy Michael. Two friends and colleagues who have dreamed of opening a practice together someday... today is that day!
We have a passion for helping Islanders to improve their healthy eating habits using evidence-based strategies and a gentle approach that works for you.
This blog will be an avenue for lots of great nutrition information, recipes, tips and more!