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You are here: Home / Archives for General Nutrition

General Nutrition

General nutrition information on how to optimize a plant-based diet, whether it be vegan, vegetarian or flexitarian. Information is always evidence-based and written by a Registered Dietitian.

Some of my top articles include Vitamin D Foods for Vegetarians and Vegans, How To Get Your Omega-3s For Vegetarians and Vegans, and Prebiotics, Probiotics and Fermented Foods - 5 Healthy Gut Tips.

Is Your Wheat Intolerance Due To Glyphosate In Canadian Bread?

By 6 Comments

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.
Wheat Contamination By Glyphosate in Canada, Eurupe and USA

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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Filed Under: Food Sustainability, General Nutrition, Genetically Modified, Gut Health Tagged With: bread, glyphosate, gmo, organic, wheat

How To Use Olive Oil For Cooking

By 2 Comments

Despite the reported health benefits of monounsaturated-rich olive oil, there remains much confusion on how to use it in cooking. People are also curious about how to choose the right type of olive oil, and how to store it properly. I’ve included some easy to digest information on cooking with olive oil and some of my favourite olive oil-based recipes below.

Ingredients for Vegan Hemp Pesto on Wooden Board

Ingredients for The Ultimate Vegan Pesto Recipe with Hemp: Apple Cider Vinegar, Hemp, Olive Oil, Basil, Miso and Salt

When asked which is better – butter or margarine? The answer always is – olive oil. One thing that can be certain in nutrition science is that the Mediterranean diet has shown undeniable health benefits. This style of eating encourages an increased intake of nuts, fish, whole grains and vegetables while eating less meat and processed foods. At the same time, it promotes an increase in good fats – mainly monounsaturated fat which is found mostly in olive oil. …

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Filed Under: General Nutrition Tagged With: Mediterranean diet, olive oil

How To Get Enough Zinc for Vegans and Vegetarians

By 1 Comment

With 1 in 4 Canadian diets low in zinc, zinc deficiency is something that should be on everyone’s radar. Populations that are especially vulnerable to deficiency include vegans, vegetarians, kids, pregnant ladies and breastfeeding moms. I’ve included some top recommendations and tips on how to get enough zinc for vegans and vegetarians and anyone else who thinks they may be at risk.

Red Cabbage Coleslaw on White Plates

Healthy Mayo-Free Coleslaw with Crunchy Almonds. Add almonds to your salad to increase the zinc.

The bioavailability of zinc from vegetarian and vegan diets is likely to be less than that of non-vegetarian diets. Plant foods rich in zinc, such as legumes, whole grains, nuts, and seeds, are also high in phytic acid, an inhibitor of zinc bioavailability (1). While vegans and vegetarians are more at risk for zinc deficiency, the wider Canadian population is also at risk, likely related to the depletion of this important mineral from our soils. Read on to find out more on how we can maximize our absorption of this important mineral….

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Filed Under: General Nutrition, Vitamins and Minerals Tagged With: Minerals, Phytates, zinc

BPA, Our Health, and Environmental Concerns

By 2 Comments

Why is BPA bad for our health? Is BPA bad for the environment? All these questions answered and more, and what we can do to reduce our exposure.

Content last updated February 2014.

Vintage Salmon Cans at North Pacific Cannery, BC

We mostly associate BPA with plastic water bottles and food containers, but BPA is found in many everyday items including aluminum cans and canned foods. As much as these containers are convenient, they come with the consideration of BPA contamination, and we need to ask ourselves how this can impact our health and the health of the environment.

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Filed Under: Food Sustainability, General Nutrition, Preserving and Fermenting Tagged With: Australia, BPA, canada, environment

Which Is The Best Milk Alternative For You?

By 9 Comments

Content Updated July 2013

Homemade Oat Milk In Glass with Oats On Side
 
So you have made the choice to give up milk. Mom says no, friends call you a hippie, the dairy industry is smacking their 3 recommended serves in your face. But you don’t care, you’re going to do it. Whether it be to ward off suspected intolerances, a cows milk allergy, to lower your carbon footprint or for personal ethical reasons, finding a suitable alternative can be tricky. Each book you read, every website you come across and every person you talk to will probably tell you something different. After reviewing this post hopefully, you will feel more confident in deciding which is the best milk alternative for you.
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Filed Under: Dairy and Milk Alternatives, General Nutrition Tagged With: environment, Genetically Modified, nuts, Plant Based Diet, Raw, sustainable, Vegetarian

How To Make Sprouts & Health Benefits of Sprouting Foods

By Leave a Comment

My top tips on how to make sprouts, and also why we should be including sprouts in our diet. The health benefits of sprouts include helping us to better access important minerals in nuts, seeds, legumes and grains. This is especially important for those following a plant-based, vegan or vegetarian diet.

Sprouted Spring Salad

I have been dabbling into sprouting foods since my early university days, but back then I was too poor to buy a proper sprouter. I’ve used everything from nut milk bags to glass jars and cheesecloth. If your a first-time sprouter, prepare to become addicted. Sprouting is one of the simplest things you will do in the kitchen -all you need to do is remember to water your sprouts, no green thumb required!…

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Filed Under: All Recipes, Gather and Grow, General Nutrition, Lunch, Raw, Salads, Summer, Vegan Tagged With: Gluten-Free, Phytochemicals, Raw, Sprouts, sustainable

What Are Antioxidants Good For – Protection From Free Radicals and Oxidative Stress

By Leave a Comment

We know that antioxidants are good but do we know what antioxidants are good for? I want to help break down what the benefits of antioxidants are, how they can protect us from free radicals and oxidative stress, and how we can get more of them into our diet.

half open passion fruit
 
Antioxidants – a term that is thrown loosely around in health food stores, grocery stores and pharmacies alike. But what exactly is an antioxidant? And what are they doing for me? I hope to shed some light into this insanely important area and help break it down so we can all have a good base core understanding of what these mean for our health.
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Filed Under: General Nutrition, Vitamins and Minerals Tagged With: antioxidant, free radicals, organic, oxidative stress, Phytochemicals, Raw

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Hi! My name is Rachel and I am a Registered Dietitian and Certified Diabetes Educator who is passionate about nutrition that is healthy for our bodies as well as for the planet. Here I'll share some of my favourite plant-based recipes, evidence based nutrition information, and tips on green sustainable eating! More about Rachel...

Top Spring Recipes

Baked Asparagus Pearled Barley Risotto with Lemon and Hazelnuts

Baked Barley Risotto with Asparagus Pushed Aside with Spoon

Roasted Rhubarb Apple Crisp – 6 Ingredients [Vegan, Gluten-Free]

Roasted Rhubarb Apple Crisp in Blue Bowl with Baking Tray

Lebanese Wild Fennel Pesto Recipe

Wild Fennel Pesto in Hands

Beetroot Dip with Cream Cheese [5 Ingredients]

Feature Beetroot Dip in white bowl

Dandelion Root Latte with Turmeric and Ginger

Dandelion Root Latte in White Mug with Dandelion Flowers

Vegan Ranch Dressing with Hemp Hearts

Vegan Ranch Dressing Recipe in Glass Jar with Dill

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