From Our Table: Let’s build a healthy country with healthy people

By Joanne Smith on October 22, 2019.

All the votes have been cast and today is the first day after our federal election. Of the many articles I read in the media regarding the election there was one headline that had a couple words that resonated and actually made me feel a bit sad. We are currently somewhat of a “fractured country.” Personally, throughout the election I truly just wanted to hear what it is that each political party plans to do to move our country forward to a better place. To get our economy out of debt and among the many other issues to keep us united.

We have a beautiful, diverse, amazing country full of many freedoms and the opportunity to create wonderful lives for us and our families. We need to sustain the healthy aspects of our country and work on renewing areas that are not healthy.

We also need to work on having as healthy a population as possible. In a country where healthy food choices are abundant we need to take advantage of this and make mindful food choices to be the best that we can be.

One of those ways is to be sure to include nutrient-rich vegetables in our diet every day. The valuable vitamins and minerals are vital for many functions in our body.

Here are a 10 tips to help ensure you eat and enjoy your favourite veggies every day.

* Buy a wide variety of vegetables then wash them and cut them up right away so they are ready to grab and go, eat for meals or for super snacks.

* Make a meal plan that includes 2-3 vegetables at supper. If you plan ahead you will be more organized and have your favourite vegetables on hand ready to cook or enjoy raw with your evening meal.

* Have vegetables for a snack and at each meal. If you increase your frequency of eating veggies you will automatically eat more.

* Supersize vegetable portions. When you have a lunch or supper meal half your plate should be vegetables. The other quarter should be meat or meat alternatives and the other quarter starchy food choice like potatoes or rice.

* Set out a plate of cut up veggies before meals. Everyone seems to get the munchies right before mealtime. You might not see all the little family fingers grabbing on the run but once the meal is ready bet you big money the plate will be empty.

* Have a wide variety of vegetables to choose from, raw and cooked. It’s important to have lots of different types of vegetables. There are so many delicious choices and each has its own nutrition claim to fame.

* It’s especially important to introduce children to a very wide variety of vegetables and if parents don’t like them, zip your lip and let your kids decide for themselves. Research shows children need to try new foods several times before they can truly decide if they like it or not. Just because little Lola didn’t like mushy cooked carrots when she was a baby doesn’t mean she won’t like crispy cooked carrots or raw carrot sticks. Don’t create biases for your children.

* Instead of making salad at supper, set out small bowls of a wide variety of salad fixings and let everyone create their own. This way everyone can enjoy all the veggies they really like and not pick out the ones they don’t like from a pre-made salad

* Remember it’s about enjoyment. Variety is the spice of life. Try lots of different vegetables cooked in a variety of ways or simply have them raw. Find the ones you love and enjoy eating and have lots of them throughout the day.

* Going into the winter months fresh local veggies can be harder to find. It’s totally fine to have frozen or canned. Again just find the ones you truly enjoy and try to get in about 4 cups every day. Not so hard for something so delicious!

Here is a wonderful warm veggie recipe to enjoy on a “refreshing” fall day.

Joanne Smith is a registered dietitian.

Roasted Root Vegetables

6 medium carrots

4 parsnips

1 medium onion

8 fingerling potatoes or small potatoes

2 cloves fresh garlic, minced

1/4 cup olive oil

Coarsely ground salt and pepper

Fresh parsley and dill

Sprig of fresh rosemary (optional)

Preheat oven to 400 degrees F. Line a baking sheet with tin foil or parchment paper.

Scrub or peel carrots and cut into approximately 1 cm by 6 cm sticks. Peel parsnips and cut into the same size sticks. Peel onion and cut into thin wedges. Scrub potatoes and cut into halves or quarters if a little larger.

Place carrots, parsnips, onions and potatoes on prepared baking sheet. Sprinkle evenly with minced garlic and olive oil. Toss to mix. Sprinkle with coarsely ground salt and pepper to taste.

Bake in preheated oven for 15 minutes. Pull out and stir. Bake for 15 more minutes and stir once more. Check to see how cooked the veggies are at this point. If you want them crunchy you might want to take them out now. Otherwise return to the oven for 5-minute increments up to about 15 more minutes until they are your texture of choice.

Once cooked place them in a serving dish and sprinkle with fresh dill and parsley. Garnish with a sprig of rosemary. Serve while hot.

You can also substitute or add any of your other favourite root vegetables such as rutabagas, turnips, beets, fennel, sweet potatoes, etc.

I also love using some of the flavoured olive oils I get from our local The Hat’s Olive Tap. Garlic or Tuscan Herb are two of my favourites.

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