Nutrition at it's Best Blog

Fall is officially here, which means it is time to indulge in pumpkins and squashes.

My favourite is the kabocha squash because it is naturally sweet. The easiest way to prepare this squash is to roast it whole in the oven (I like to do it at 350F for 1-2 hours) until you can easily pierce a knife through the skin. Let it cool and then cut the squash in half and harvest the flesh inside.

Another squash that I enjoy using is the spaghetti squash. Again, roast it or microwave it until tender. Once cool, cut in half and use a fork to shred the flesh into long strings. Pairing it with a tomato-based pasta sauce, and you have a satisfying yet light dinner option!

In terms of pumpkin, I personally find using canned pumpkin is the easiest. Just make sure to choose one that has no salt added to it!
What is your favourite fall dish?

Omega-3 fats have been in the spotlight for a long time now and most people are aware that it is good for the heart and supports immune health. Moreover, a recent study sheds some light on the impact of omega-3s on dementia prevention, which adds another great reason to ensure you get enough omega-3s in your diet.

The best sources of omega-3 fats are from fatty fish, such as salmon. But a common question I hear from my Vancouver client all the time is “I know salmon is good for me, but I don’t like it. Are there other options?” The answer is yes! Other fatty fish rich in omega-3 fats include herrings, sardines and mackerels. Oysters and rainbow trout have some omega-3 fats too but less than the aforementioned varieties.

So the next time you prepare a meal plan for the week, make sure to include at least 2 servings of fatty fish in your week.!

It’s time to skip the store-bought salad dressings! Most commercial brands will have added sugar or other additives to create a better flavour and consistency.

But do we really need all the extra additives? I don’t think so.

I believe strongly in making my own dressings. It may seem a daunting task if you have never made it before. But trust me, it can be as easy as 1-2-3.

First, take a small clean glass container. Put in 1 part vinegar (my favourite is balsamic, or apple cidar, or simply just lemon juice) and 2-3 parts oils (olive oil, flaxseed oil, or even add a drizzle of sesame oil for an Asian flare). Also add in a dash of salt and pepper and mustard.

Then, tighten the jar lid and shake vigourously! Taste the dressing and adjust according to your taste.

To take it up a notch, try adding in some minced garlic, shallot or herbs to flavour your dressing.

For more inspirations, check out Eating Well’s collection of Healthy Salad Dressings.

My background is Asian, so tofu is nothing foreign to me. However, tofu is still relatively new in the Western culture.

In recent years, tofu has received more attention and has been featured the media as an alternative to chicken, beef or other meats. Yet, not a lot of attention has been given to teach people how to use tofu. As a result, I find that even in Vancouver where ethnic cuisines are popping up everywhere and most people are open to trying new things, tofu is still rarely on someone’s must-try list, simply because they do not know how to handle it.

Today I came across an article in the New York Times by Mark Bittman (one of my favourite cookbook authors) in which he describes the versatility of tofu and how he personally incorporates it into his daily life. A very good read, highly recommend it!

For more inspirations on how to use tofu, here are a few of my suggestions:

• Thai Tofu Salad
• Tofu and Walnut Stuffed Mushrooms
• Tofu Parmigiana
• Sesame Crusted Tofu
• 53 Brilliant Ways to Spice Up Boring Tofu

Do you like tofu? How do you prepare it?