Posts Tagged ‘Nutrient Rich Food Index’

Unchained

February 9th, 2017 2 Comments Tags: , , ,

I found myself on the quaint island of Malta recently. Time to dump the winter slump wrapped up with a side order of world chaos and fill my soul with peace and sumptuousness, ahhhhh.

Talk about well-timed. It’s a relief to be away from the epicentre of doom. In a mere two weeks there have been marches around the globe, wall-building plans and upheaval galore post-inauguration of Archie-Bunker-in-Chief. I shudder to think what the next 80 days will bring. It is a Mad Mad Mad Mad Mad world, sadly. People will be getting their daily steps in though because of many marches to come (plan for the science march on Earth day!), but I digress.

Malta’s beautiful rocky, rolling hills, rugged cliffs and Mediterranean sea breeze are incredibly embracing. The northern countryside is dotted with yellow and white clad towns, family farms and an expanse of charm. The Maltese people are benevolent.

I love being in a place that’s perfectly unpretentious. There’s natural raw beauty, meandering trails and scrumptious, local, wholesome food with barely a restaurant chain in sight! Food miles are limited, spying a fishing boat in the blue yonder. It’s catch ended up on my plate. Nothing can be finer!

Well folks, next month T & T will feature the Nutrition Month theme – Take the Fight out of Food! Spot the problem. Get the facts. Seek support. The only food fights I’m having this week is what to choose from the nourishing offerings.

While the sequel to Alice in Wonderland meets Poltergeist unfolds, I’ll be chilling on this little isle of Heaven….

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Posted in Foodie Fundamentals | 2 Comments »

Does the Food Guide make my butt get fat?

April 8th, 2016 No Comments Tags: , , , , , , , ,

I have heard the debate about Canada’s Food Guide and whether it’s causing obesity. My initial thought about this (or any guide for that matter) is to remind myself that this tool is a guide. It is not a diet plan. It is not a prescription. It is not a meal plan. It’s a guide. A guide needs to be used like a guide, you know for guidance. The Apple dictionary’s definition of “guide” is “a thing that helps someone to form an opinion or make a decision or calculation”. If you want it customized for you, then make an appointment with a dietitian to make sense of it.

If you have ever created a nutrition-related handout for a subset of the population, it inevitably morphs into a more daunting task with the many permutations and combinations of considerations even if it’s intended for the most homogenous group of people. I like to remind myself that Canada’s Food Guide was created for over 30 million Canadians from the age of 2 years old and up, while the Food Pyramid in the US was created for over 300 million Americans. How different is its application in one household, let alone on one city block, yet this guide was designed for most of us from coast to coast to coast.

Put that nutritional nugget in your noodle folks. One food guide created for different ages and stages: growing children from toddlers to teens, adults aging, an array of cultures with varying beliefs and practices, likes and dislikes, living in urban or rural areas with different food availability, activity levels and more. I sometimes wonder why governments even go to such great lengths to create such guides. They are perfect fodder for the media, that I’m sure we can all agree on because inevitably there’ll be a nuance (or 10) someone doesn’t agree with….

I was surprised by the seemingly collective buy-in of Brazil’s Food Guide. For simplicity sake “The Brazilian” is broken down into 10 steps, as follows:

  1. Prepare meals using fresh and staple foods
  2. Use oils, fats, sugar and salt in moderation
  3. Limit consumption of ready-to-eat food and drink products
  4. Eat at regular mealtimes and pay attention to your food instead of multitasking
  5. Eat with others whenever possible
  6. Buy food in shops and markets that offer a variety of fresh foods
  7. Develop, practise, share and enjoy your skills in food prep and cooking
  8. Decide as a family to share cooking responsibilities and dedicate enough time for healthy meals
  9. When you eat out, choose restaurants that serve freshly made dishes. Avoid fast food chains.
  10. Be critical of food-industry advertising.

Headlines touted its simplicity with marvel and applause. It felt like a good start to me but I experienced that “good from far, but far from good” feeling, niggling in my gut. In fact, I had one of those “Emperors New Clothes” moments. Over the years I have helped people make sense of many kinds of diets and guidelines. I feel that if I was counseling someone using The Brazilian guide I’d face some push back because inevitably the overwhelmed client will look me straight in the eye and say “That’s all well and good, but what am I supposed to eat?” Consumers, especially the shoppers in the family, demand details!

I have written about and strongly believe that we should do all that the Brazilian guide outlines. I have articulated many times that HOW you eat is as important as WHAT you eat. But at some point a Food Guide needs to map out what and how much food to eat so the user isn’t groping in the dark. One of the things this guide is lacking is well, guidance on that. It reads more like a proclamation than a guide and could be considered the “Brazilian Food Commandments” of sorts! Consumers need specifics about food choice and serving sizes to ensure nutritional balance is achieved. If it doesn’t I’ll wager there’ll be another food-related epidemic looming right around the corner.

Perhaps we need to step back and figure out who is actually using this tool and how they interpret it. We certainly do live in different times. Alas, undertaking the redevelopment of this may be passé given current issues that have leached through our culture.

Back to the original question: does the food guide make my butt get fat? I have heard Dr. Diane Finegood make this exclamation many times about obesity “It isn’t rocket science. It’s more complex!” There are plenty of potential causative factors, such as:

• highly processed, cheap food being available everywhere you look
• the emergence of mindless eating
• eating patterns that have morphed with the insurgence of snacking
• eating out and using convenience foods have become routine
• serving sizes, food packages and dinner ware have burgeoned
• the proliferation of calorie laden beverages lining miles of aisles at the grocery store
• product reformulation to tantalize consumers bliss point making some highly processed, low nutrient dense food addictive
• cooking skills have done a disappearing act in people’s repertoire while traditional family recipe use is fading
• the rise of celebrity endorsed unscientific diets, products, fads, cleanses and supplements have infiltrated people’s lives like a bad boyfriend you can’t dump
• consumers adopting freakish foodie foible eccentricities and proclaiming them like a cult
• the built environment with the expansion of suburbia
• insidious marketing strategies that have permeated our lives
• featuring the “food demon du jour” by media adding to consumer fear and confusion
• society’s inception of the “busy contest” often resulting in a heightened degree of stress with negative metabolic consequences for some
• the multitude of everyday energy saving conveniences
• then there’s that other global epidemic, sitting disease.

Big sigh. Somehow it would seem the movie Wal-ii is coming true in technicolour…. good grief.

After considering this laundry of issues, somehow the aged and rusty Food Guide seems like it’s the least of consumers’ worries in the obesity department. Perhaps future iterations need to come with a consultation with an RD Life Coach and a side order of The Brazilian. Food for thought…

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Posted in Eating Vortex, Foodie Fundamentals, Miss Behavin', Policy for the People, Who's Zoomin' Who?? | No Comments »

Week 4: Try Something New this #NutritionMonth!

March 18th, 2016 No Comments Tags: , ,

Think healthy eating is bland? No way! Healthy eating tastes great! Keep it interesting: get creative with cooking strategies, experiment with new foods and flavours and refresh your recipes.

Perk up your menu with tantalizing recipes from Cookspiration!

Sometimes your menu just needs a little inspiration. With recipes this good, you’ll want to get cooking right now!

• Go Fish! For a quick dinner, make Fast Fish and Fresh Herb Packets.
• Bite into this super salad: Barley and Lentil Salad with Kale, Apples, Almonds and Feta.
• You’ll love the leftovers from Cabbage and Peanut Butter Chicken Stir-Fry.
• They’ll be asking for more! Double up on Vegetable Souvlaki with Feta Tzatziki.
• Dish up a divine dessert with Blueberry and Dark Chocolate Bread Pudding.
• Soups on! Serve up some Sweet Potato Soup with Lime.

Find these recipes and more at Cookspiration: www.cookspiration.com

Hello tastebuds! Get ready to tingle! It’s time to try something new.

Want to try new foods but not sure where to start? These tasty ideas are sure to tempt you:

• Toss slivers of raw purple beets, green pears, feta and flax in a lemony vinaigrette for a salad that’s bursting with colour and crunch.
• Squeeze lime juice onto grilled pineapple for a naturally sweet dessert.
• Make mushroom risotto with toasted barley and low-sodium broth, and then sprinkle with Parmesan for a flavour-filled side dish.
• Sauté apples in a little butter, dust with cinnamon and top with toasted oats, crumbled walnuts and creamy yogurt for a superb Sunday breakfast.

Instead of take out tonight, make your own quick and tasty meals.
Relying on take out? Does your mealtime routine need reviving? Skip take out and bring back kitchen fun by switching up how you cook and serve supper.
• Cook create-it-yourself meals with your kids. Try a family taco, fajita, salad bar. With everyone helping, meal prep is easy.
• Make your own pizzas in minutes. Top whole grain flat breads with tomato sauce, flavourful cheese and leftover roasted veggies. Yum!
• Sandwiches for supper? Sure! Use whole grain buns, hummus or leftover roasted chicken or beef and a slice of cheese and then pile on the veggies.

Spice is nice! New flavour combos can kick up the taste in your usual fare.
Give new life to a favourite food! Experiment with these mouth- watering flavour boosters:
Red pepper flakes deliver delicious heat to lightly sautéed fresh or frozen greens.
• Grainy mustard and lemon adds tangy freshness to fish, like cod.
• A dash of nutmeg is neat on carrots, butternut squash and parsnips.
• Curry livens up lentil soup and makes a tofu-and-veggie stir-fry sizzle.
• Cinnamon pairs sweetly with apples, pears and sweet potatoes.

Switch up that snack for tasty satisfaction!
A piece of fruit, handful of nuts, veggies with dip. These snacks are definitely in the good-for-you category. But if you’re seeking new ideas, reach for one of these nourishing snacks that are anything but basic:
• ½ whole grain bagel with ricotta, sliced strawberries (fresh or defrosted frozen) and a drizzle of honey.
• Spicy lentil hummus on celery sticks with a sprinkle of black olive slivers.
• A small sliced apple topped with peanut butter, toasted coconut and raisins.
• Avocado half filled with creamy cottage cheese, chunky salsa and a squeeze of juicy lime.

Enjoy the video clip and for starters squish some fruits together :-)

Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at: www.nutritionmonth2016.ca

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Week 2: Power Up Your Plate this #NutritionMonth!

March 4th, 2016 No Comments Tags: , , , , ,

When it comes to food choices, quality counts. Nourishing foods promote health and can help you feel your best. Take small steps to bump up the quality of your meals and snacks: get clever with cooking, swap in nutrient-rich choices and enjoy deliciously healthy foods. Here are some tips to get you started.

Jump-start your day! Power through your morning by eating a good breakfast.
A nourishing breakfast gives you a fuel boost plus protein and fibre to help you stay alert and avoid mid-morning munchies.
In a hurry?
• Blend frozen berries, yogurt and milk for a super smoothie. Make it even better with baby spinach and ground flax.
• Wrap peanut butter, a banana and trail mix in a whole-grain tortilla for a portable, crunchy breakfast.
Got time?
• Make a burrito with scrambled egg, lentils or soft tofu, sautéed red pepper, avocado and salsa wrapped in a warm tortilla.
• Top French toast with yogurt, sunflower seeds and warm sautéed apple slices.

Forget the food court! Pack good food fast with “planned extra” leftovers for lunch.
Packing lunch is a healthy, budget-friendly habit. Keep it simple: reinvent “planned extra” leftovers for a lunch that’s way better than the food court. Try these tasty ideas:
• Cook extra chicken for dinner. For lunch, wrap chicken in soft tacos, with crunchy cabbage and shredded carrots, a sprinkle of feta and big squeeze of juicy lime.
• Roast extra root veggies. Layer them on crusty whole grain bread with hummus and baby spinach for a scrumptious sandwich.
• Toss extra cooked whole-wheat pasta, couscous or barley with pesto, cherry tomatoes, lentils and small cheese chunks for a protein-packed salad.

Swap your sip! Sugary and creamy drinks pack a calorie punch.
Your best choice for quenching thirst? Water! Add zing with mint, berries or citrus wedges. Carry a water bottle and keep it fresh all day. Swap your sip with these tips:
• Choose fizzy water with a tangy citrus twist instead of sugary pop.
• Like a latte? Filled with nutrient-rich, hydrating milk, lattes can be a good choice. Go plain, without sugary syrups or whipped cream. Try decaf to cut caffeine.
• Tea lover? Try hot or iced black, green or herbal teas without added white sugar or honey. Enjoy the taste of the tea itself.

Trade your treat! Pack nutrient-rich snacks so you can steer clear of the vending machine.
Nourishing snacks satisfy hunger between meals. To stay energized and satisfied, snack smart with small, portions of nutrient-rich foods. Treat your tastebuds with these good-for-you snacks:
• Fresh veggies + garlicky black bean dip
• A crisp apple + a couple pieces of tangy old cheddar cheese
• Crunchy roasted chickpeas + a sprinkle of dark chocolate chips
• A couple of naturally sweet dates filled with almond butter

Clever cooking! Flavour food with tangy citrus, fresh herbs and fragrant spices.
There are lots of simple ways to cook healthy without sacrificing taste. Try these tips to add flavour to meals:
• Add pizzazz to plain grains and pulses by cooking barley, brown rice or lentils in low-sodium broth.
• Stir ½ to 1 cup of canned pumpkin or mashed sweet potato into muffin batter for a veggie boost.
• Make a luscious mashed potato with roasted garlic, a little olive oil and warm milk.
• Purée vegetable soups, such as potato, sweet potato or broccoli, with low-sodium broth for deliciously creamy texture and taste.

For delicious recipes with a healthy twist, visit: www.cookspiration.com. How’s your 100 meal journey going?

Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at: www.nutritionmonth2016.ca

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Lunch Improv 2 Ways

February 10th, 2016 No Comments Tags: , , , , ,

Here’s My Lunch Improv to Try!
There has been much debate about which meal of the day is most important. Breakfast usually hogs the spotlight given it provides get up and go to start the day. While dinner is our meal to help us ease into the evening. Lunch often gets glossed over, yet it is no less important than any other. In fact, lunch can help revive that get up and go that got up and went boosting your afternoon productivity!

I wrote in my ebook Skinny On Slim how I shifted my noon-time nosh-fest some years back. The short story is that I now choose a 3-salad combo with one side of plain Greek-style yoghurt another side of low fat cottage cheese. One of the salad choices always contains pulses (chick peas, beans or lentils) to further pump up the protein and one always has some nuts or seeds. This routinely satisfies my hunger, fills me up, tastes great, yet doesn’t leave me needing to nod off like Dilbert as the clock ticks by late afternoon.

I used to buy the ready-made salads. But soon after this New Year I didn’t like the limited selection and mayo-laden choices, so I decided to move my cheese and try my hand at making a few simple ones. These combinations are a snap to prepare:

C’est Chick
Combine the following:
1 can chick peas, drained & rinsed (can sub in white beans or lentils)
chopped onion slice
chopped celery, radish &/or red pepper
dash of olive oil, season to your liking

Sunshine Carrot
Combine the following:
1 can crushed pineapple, drained well
3 carrots, peeled and grated
chopped onion slice
1/3 cup chopped dried cranberries or dried or frozen cherries or raisins
dash of vinegar
season to your liking

Peck O Peppers
Combine the following:
2-3 red, orange or yellow peppers, washed, cored cut lengthwise
chopped onion slice
diced defrosted frozen mango or peach
dash of vinegar
season to your liking

Here are a few more lunch salads that I love:

These combos are fast and easy to make and keep well in air tight containers in your refrigerator. I make them on the weekend leaving the guess work about “what’s for lunch?” off the table entirely. Choose a different combination each week. They’re great for the whole family to enjoy.

Try your own lunchtime improv! Join me in making a few cinchy options.

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Posted in Food Revolution Recipes, Foodie Fundamentals, Miss Behavin', Successful Loser Logic | No Comments »

Broccoli C-R-U-N-C-H Salad

January 13th, 2016 No Comments Tags: , ,

I was invited to a pot luck lunch with a bunch of dynamo nutrition folks last week. One of the hostesses – Shauna Lindzon shared some nutritional nuggets about broccoli. “Broccoli gets top marks for its health benefits and disease fighting (esp for cancer) properties.” We were spellbound in discussion. So inspired by her factoids I added it to my grocery list and whipped up this crunchy creation and wanted to share it with you!

Ingredients
1/2 cup 1% sour cream
1/4 cup 2% plain Greek style yoghurt
1 T vinegar
1/2 finely chopped Spanish onion
salt & pepper to taste
1/2 bunch broccoli finely chopped
1 Granny Smith apple finely chopped
1/4 cup dried cranberries, finely chopped
2 T toasted pumpkin seeds

Instructions
1) Combine the sour cream and yoghurt and put aside
2) Add all of your chopped ingredients to a mixing bowl, then add the vinegar, seasoning and combine well.
3) Stir in the combined sour cream and yoghurt and mix well.
4) Cover, refrigerate and enjoy!

Commentary
Ummm YUM! I love a dish that tantalizes your tastebuds with flavour, crunch, savoury and creamy, biting you back while filling you UP. Whoever thinks that uber nutritious can’t be ultimately delicious is dead wrong. It’s easy to create half your plate with veggie & fruit! This dish fills you up and never lets you down!

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Best Face Forward!

January 6th, 2016 No Comments Tags: , , , , , , , ,

Ahhh the New Year is upon us. As long as you’re on the green side of the grass things are looking up for you! This season is filled with opportunity that can help you sail into spring. A perfect way to start is to put your best face forward, so listen up:

Face the Cold – Hey baby, it might be cold outside, but working out in the colder temps may actually burn more calories. Don’t only face it, but embrace it! I’m sure more calorie burnage is in order post holiday noshing, don’t you think?

Face the Scale – Yes folks, you already know that awareness is bliss! Although I’ve scanned enough tweets about “don’t let a number define you” you still need to know where you stand. Let’s not poke our head in the sand and be oblivious if you have gained weight. If you slipped up a pound or 5, stopping this trend in it’s tracks is strategic. Lock and load yourself in your trusty iron-side jeans for the season and get a handle on your handles!

re-Face the Fridge – The old adage “out with the old and in with the new” certainly pertains to stocking your fridge up with tasty, healthy food and drink options. Out goes that jug of sangria, replaced with mint or berry infused water. Load up on an array of Mother Nature’s bounty – fruits and veggies and organize them “right in your face” so when your resolve is tanking with your blood sugar before dinner, perfect choices are right there and ripe for the taking.

Face the Facts – Let’s read and follow advise from reliable sources based in fact rather than fiction. We are biological beings that need all of the macro and micro nutrients regularly to function optimally. Be kind to your bodacious body! Don’t cut your nose off to spite your face by trying illogical schemes.

Face the Music – Find time to sooth that savage beast within bound by excess stress and work in ways to chill. Turn on your favourite tunes to help shake off the stress. You’ll be calmer, happier and more positive which is a great way to kick off the New Year.

Let’s face it folks, we can’t slow down time but we can embrace it with a positive outlook when we put our best face forward. Upward and onward ho!

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Posted in Foodie Fundamentals, Miss Behavin', Who's Zoomin' Who?? | No Comments »

Bountiful Beet Salad

November 8th, 2015 No Comments Tags: , , , ,

I have been inspired lately by my fellow foodies cooking up a storm this harvest season. I decided to join in and learn to prepare a veggie I have never cooked before, yet love – the bountiful beet. I savour the rich sweet flavour of beets and often order them when I dine out. I brought home a 10 pound sack of them bent and determined to move my cheese and cook something new.

Ingredients
10 scrubbed beets, with greens cut off (golden &/or purple)
Spanish onion, sliced
1 Tbsp chopped parsley
small package goat’s cheese or feta cheese
toasted walnut pieces
fresh ground pepper
olive oil
balsamic vinegar

Instructions
1) Preheat oven to 400 degrees F. Prepare the beets. Line a roasting pan with enough foil to cover them, put beets on the foil and sprinkle with water and cover. Roast for 50 minutes. Remove from the oven and let cool. Peel beets and cut in chunks or slices, whatever your preference. (Can do this step a day in advance.)
2) Add the ingredients to a serving bowl and combine. Serve and enjoy!

Commentary
I have prepared these a few times and roast as many beets as can fit in my pan. I put aside the roasted beets I was planning for a meal accompaniment then froze the rest in small bags, removed the air and labelled each package so that I can enjoy these another day down the road. My friend Dianne protects her hands by peeling the beets wearing rubber gloves… smart cookie!

I must say I felt a bit sheepish for never venturing into “beet prep” prior to this season and am delighted I branched out. What are you trying to prep this harvest season? Give something new a try. You’ll be glad you did.

Thank you my foodie friends for inspiring me this harvest season!

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As the saying goes, “The whole is greater than the sum…”

October 23rd, 2015 No Comments Tags: , , , , , , , , ,

We have all heard the saying “The whole is greater than the sum of its parts.” This saying came to mind recently when the Heart and Stroke Foundation’s press release exclaimed “Cut the crap!” They revisited their nutritional recommendations for a healthy heart and slightly shifted their position suggesting we eat more whole foods and less highly processed, low nutrient junk food, AKA “crap”! How wise is that? Very!

Well, well, well, what a breath of fresh air these well thought out, new recommendations are for everyone! Over the past decades the masses have complicated matters of the heart and the diet, transforming the innocent act of eating into such a complicated affair. We got to focusing too much on micronutrients, while losing the essence and joy of food and eating somehow. It’s time to put “the bread” back into “breaking bread together”!

I am not proclaiming that nutrients in the food don’t matter. Our masterful machines – our bodacious bodies need all nutrients to function optimally. Changing our focus to one overarching goal – to consume mostly whole foods in a balanced fashion, is sage advise. Aiming to cook these whole foods at home more often can be life changing and for some life saving.

Instead of needing to remember a wide array of complicated food and nutrition rules – “…more of this, less of that, this percentage of the other… ” you simply have to ask yourself, “Is this a whole food or not?” When you look in your fridge, freezer, pantry and grocery list you can easily see if you are on the right track. Make small changes to move in the direction of eating whole foods more often in balanced proportions.

A few weeks back I made a vat of tomato eggplant sauce and froze it in smaller containers. Last week I made a lasagne with ground beef & mushrooms, spinach & ricotta and noodles using that trusty tomato sauce. This week I assembled this cinchy dinner of smoked salmon & brie, whole grain bread with a side salad. Next week I plan to create some calzones and dip them into my tomato sauce. Trust me, I am no Julia Childs and approach this to make food prep as easy and enjoyable as possible.

It’s helpful to take stock of your whole food enjoyment right now. If you have been falling short during this harvest season get a move on to your grocery store or market and load up.

Because it’s true, the whole IS greater than the sum of its parts. Eating more home-prepared, whole foods is better for you than consuming your nutrients from a bottle or elixir and following a plethora of illogical food rules, don’t you think?

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Posted in Eating Vortex, Foodie Fundamentals, Policy for the People, Who's Zoomin' Who?? | No Comments »

Pasta Salad with a Kick!

September 9th, 2015 No Comments Tags: , ,

I was in a “Tasmanian Devil” mode making a pasta salad for a backyard work bar-be-cue that was a hit. I ad libbed with ingredients I had on hand, so like any good Italian in the kitchen I didn’t measure things out, but added to my serving bowl until it seemed just right. It was so delicious I enjoyed it for dinner, while hubby had it for lunch. Glad there was enough left for the company!

Ingredients
500 gm pasta noodles (try tri-coloured bowties or rotini)
bunch asparagus spears
prepped mini carrots
1 540mL/28oz can chick peas (rinsed)
marinated hot bell peppers (chopped, add to your liking)
200mL/12oz marinated artichokes
200mL/12oz marinated black olives (pitted and sliced)
chopped sun-dried tomatoes
feta cheese (crumbled)
asiago cheese (shredded coarsely)
bunch green onion (chopped)
diced spanish onion
3 crushed garlic cloves
sea salt (to taste)
ground black pepper (to taste)
hot chilli pepper (to taste, optional)
olive oil (add sparingly, to your liking)
balsamic vinegar (add sparingly, to your liking)
lime juice (add sparingly, to your liking)

Instructions
1) Bring water to a boil and add in dry pasta and cook according to the package instructions. When cooked to your liking strain, rinse with cold water and add to your bowl.
2) Meanwhile, preheat oven to 375 degrees F. Wash and prepare asparagus and carrots. Place evenly on the pan. Drizzle with olive oil, sprinkle with sea salt and ground pepper. Roast in the oven for ~20 minutes or until tender. When cooked remove from oven, cool then cut in pieces and add to your bowl.
3) Meanwhile in a large bowl add all ingredients except seasonings, oil, vinegar and lime juice which you’ll add once all of the ingredients are in the bowl. Stir to combine ingredients evenly and season to your liking.
4) Cover and refrigerate. Make this a day in advance for the flavours coalesce. Enjoy!

Commentary
This is a perfect pasta salad which can be served with a meal or enjoyed AS a meal. It’s a complete meal, perfect to tote for work or school lunches and tastes even more delectable a day or two after you made it. It’s easy to make half your plate veggies with this recipe!

You can certainly add more or different ingredients to your bowl depending what you have on-hand. I’d add green peas the next time and roast a few red peppers for an even richer flavour. Use any type of cheese you have available. You can add or sub in hard boiled eggs or drained flaked tuna/ salmon or chopped up cooked leftover chicken or beef.

Let your imagination run wild and make it any way you wish as you can do no wrong with this in your repertoire and it doesn’t take a lot time to prepare.

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