Food sustainability is being conscious of how our everyday choices can influence the future of our planet. I'm sharing green-eating tips, the benefits of plant-based eating, the importance of ethical eating, and the impact industrial agriculture has on our planet.
Some of my top articles include 5 Sustainable Seafood Foodie Tips, Top 5 Sustainable and Iconically Canadian Foods, and For the Flexitarian- The Environmental Sustainability of Eating Meat.
Have you been told to increase your intake of ferments but don’t’ know where to start? Likely they are all around you, but you just need to know where to look – and what to look for. To help with a healthy gut, I’m sharing a few of my favourite fermented food recipes.
Zucchini Noodles with a Miso Hemp Pesto
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The scientific evidence supporting the link between environmental sustainability and plant-based eating is overwhelming. The Eat Lancet Commission Report confirmed that one of the biggest things we can do for the environment (and our health) is to cut back on animal foods. The report states ‘Food is the single strongest lever to optimize human health and environmental sustainability on Earth.’ (1)
There are a number of factors that make plant-based eating the right choice for our health and the health of the environment. By understanding how our food choices play a role in transforming the planet’s ecosystem and how this has a direct effect on our health will help us make the sustainable changes needed to ensure the well-being of current and future generations….
What is a flexitarian diet? What do flexitarians eat? Are there sustainable meat options? All questions that I have been asking myself as I sort through my version of ethical eating. Read on for my view on flexitarian eating, and I have included some of my top flexitarian recipes.
Finishing touches on Shakshouka, baked eggs in spices with tomato base topped with cheese.
The new Canadian Food Guide is out and with the removal of the Dairy Food Group, and the focus on Plant-Based Proteins over meat, it has sparked a lot of healthy conversation. The benefits of a plant-based diet for general health and environmental sustainability have been discussed in previous posts, and if you have landed on my blog you are likely interested in eating for a healthy planet (see my post Plant-Based Diets and Sustainable Eating). For many people, eating meat can be part of a healthy sustainable diet. For those who wish to consume meat sustainably and consciously, and follow more of a ‘Flexitarian” approach, here are some tips on how to make the right choice for environmental sustainability, and your health.
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Long thought of a pesky weed, dandelion is now starting to be given the recognition it deserves. Ever wonder what dandelion root benefits are? Yes, they do have an important role in women’s health – but it doesn’t stop there. Find out why I love dandelion root so much!
While explore the world of wild edibles, our common dandelion is the perfect place to start. Spring has come upon us quickly and dandelions are starting to make their appearance – in yards, fields and sidewalk cracks – whether welcomed or not. They are plentiful and familiar, and these ‘weeds’ likely made an appearance in many childhood memories. Dandelion root has many benefits, and this nutritious food is referred to by herbalists as a powerful medicine with an especially important role in women’s health.
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My favourite milk-alternative, and definitely one of the easiest to make at home! This homemade hemp milk recipe is as simple as adding hemp hearts to water, blending, and then done! I have compiled a few of my top hemp milk nutrition facts, and tips and tricks to make the perfect glass of homemade hemp milk at home.
If you haven’t already heard, the new Canadian Food Guide draft is out and it’s down one food group – dairy. With more and more people becoming environmentally conscious, dairy has taken a back seat. There is a growing number of milk alternatives available – rice, almond, buckwheat, quinoa, pea, soy – though each pre-packaged milk alternative comes with its pros and cons. We have seen hemp hearts back on the Canadian market since 1998 and if you haven’t considered hemp milk yet now is the time! This homemade Hemp Milk Recipe is packed full of protein and essential omega-3 fatty acids. Bonus points for simplicity – no straining required.
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There was a time when we didn’t expect to get our calcium from cows. Bone health and calcium for vegans is a topic that we should all be aware of as there are plenty of non-dairy calcium-rich foods out there, and you may be consuming more of them than you think. I’ve compiled a list of some of the top non-dairy calcium-rich foods to include in your diet and tips on how to maximize absorption for bone health.
What foods are high in calcium? Contrary to popular belief, calcium doesn’t only come from cows! Crazy huh? A lot of marketing money stemming from the Dairy Industry has led us to believe that dairy is the one and only superstar in the battle against osteoporosis. Whether you are a vegan, environmentalist, lactose intolerant or just love your green leafy vegetables, there are other dietary options for healthy bones. Here are my top tips for bone health and calcium for vegans.
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Why do I eat eggs? After years of oppression, the health benefits of eggs are again being brought out on the table for discussion. Eggs offer a variety of nutrients that are harder to access in other foods. Here I will discuss the ethics of eating eggs, what type of eggs to choose, and the health benefits associated with eating eggs.
Over recent years eggs have gotten a bad rap. Unfortunately, when eggs at breakfast are replaced with overly processed breakfast cereals, our health suffers the consequences. Clarification on the effects of dietary cholesterol, the ethics of eating eggs, as well as the health benefits of eggs is necessary, and below I will shed some light on these topics.
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This Dandelion Root Latte with Turmeric and Ginger offers a nourishing drink, filled with seasonal ‘medicines’. Dandelion Root is prized for its role in women’s health, as well as being recognized as an important prebiotic food.
I’ve shared some of my favourite features of dandelions spring-time nourishment in my previous post Dandelion Root Benefits – How To Harvest and Women’s Health. Why I am so passionate about this common weed is that it is one of the first greens to make an appearance after the cold winter, and it is widely available to those who wish to make use of this wild medicine. The roots are also highly regarded in herbal medicine and can easily be transformed into a nourishing alternative to your morning coffee.
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Want to make sure you are getting enough omega-3 fatty acids on a plant-based diet? Omega-3s for vegetarians and vegans are harder to come by, but there are some dietary factors that we can control to help improve our access and the availability of this important nutrient.
Long dispelled are the myths of inadequate protein intake in vegetarian diets. We now know that a balanced and varied vegetarian diet, containing nuts, seeds, organic tofu, eggs, legumes, and quinoa will provide us with all our body needs. One uncertainty that continues to linger is whether or not a vegetarian diet can provide sufficient omega-3 fatty acids. I’ve outlined the recommended intake of plant-based omega-3s for vegetarians and vegans, and have included tips on how to maximize the availability of this important nutrient by the body.
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My top five tips on how to improve gut health naturally! I’ll break down what we need to know about prebiotics, probiotics and fermented foods and how these can not only improve our gut health but overall health as well! This article was written for Indigenous Healthy Living Activities run by ISPARC and I have made special reference to Indigenous foods and healing methods.
Why do we need to make sure our guts are happy? Our gut is filled with about 100 trillion bacteria, in fact, we have more bacteria cells in our body than human cells! We are only starting to understand all the functions this community of bacteria has, and how we can support them. In this article, I have included my top five tips on how to improve gut health naturally and the basics and importance of prebiotics, probiotics and fermented foods.
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Chia vs Flax vs Hemp, all your questions about how these seeds measure up in terms of health and environmental sustainability answered. I’ve compared nutrient content including calcium, protein and omega-3s, as well as included a few of my favourite recipes!
Hemp and Sunflower Seed Vegan Pate
Superfoods are big money. Promises of everlasting youth and renewed vitality, consumers happily spend the big bucks without further question. Some really are super, some are flops. Chia seeds, flaxseeds and hemp seeds have all made their mainstream supermarket debut over the last few years and as super as they all are, each of them has individual health properties that are as unique as their consumers are. Some are better suited to certain individuals, and some consumers like to factor in the environmental standpoint. Chia vs Flax vs Hemp – which one better for you?
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Wheat intolerance is on the rise, but maybe it is not the gluten or fructans to blame. Maybe we need to consider the amount of glyphosate – the herbicide and crop desiccant that is used on Canadian wheat.
Gluten-free is all the buzz, and many people feel better when they cut out wheat. But what if it isn’t only gluten – a protein found in wheat, barley and rye – that is causing the problem? Or even fructans, the high FODMAP foods (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) that are often blamed for IBS symptoms (Irritable Bowel Syndrome).
Canada has been using the highly criticized herbicide glyphosate in the harvesting of wheat products, and scientists and medical professionals have proposed that maybe it’s the herbicides residue that our bodies are reacting to. Could it be that the demonizing of gluten has drawn attention away from the potential effects of this industrial agricultural practice?
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Rachel Dickens is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University and is currently a PhD student at UBC. She strives to provide evidence-based nutrition information with a focus on Indigenous Food Sovereignty while sharing diabetes-friendly recipes and tips for diabetes prevention.