Colleen Salsman - Nutritionist - News

Salsa (Tomato)

2010-08-21T22:27:50-04:00

Great for parties

This is one of my favourite summertime recipes. It is quick to make and provides a light dip for a quick snack. Try it with tortillas or your favourite raw vegetables.

Ingredients:

1 cup tomatoes, chopped
2 Tbsps red onion, minced
½ cup red bell pepper, chopped
½ cup green bell pepper, chopped
½ cup cucumber or celery, diced
1 Tbsp cilantro, minced
1 tsp basil, minced
1 tsp oregano, minced

Preperation:

For creamy texture, combine half of the tomatoes, red pepper, celery and onion in a blender. Blend until smooth. Mix with the remaining ingredients, chill and serve. Blend all ingredients in a blender or food processor and chill.

Welcome

2010-08-18T13:28:18-04:00

Welcome to Colleen Salsman's new website. Feel free to have a look around and fill out the Health Profile Form . I will be updating the website in the weeks to come so please stay tuned.

Surviving and Enjoying

2010-08-05T16:07:59-04:00

Surviving and Enjoying Summer BBQ’s

Here in Alberta our summers are so short it’s important to take advantage of the occasional good weather. The summer BBQ season is a great time to get together with family and friends. These occasions do not have to be filled with decadent and fat laden foods. Great tasting food doesn’t have to equate to high fat, high sodium foods. Here are a few tips to help you enjoy summer BBQ’s and parties.

Have a small protein shake prior to attending your function you will eat less.
Drink 2 liters of water per day quite often thirst is mistaken for hunger.
If you are attending a “Potluck” avoid bringing dishes that contain dairy and processed fats i.e. corn oil these products are high in fat, even low fat dairy is still too much fat for the average adult.
Instead choose veggie dishes and dishes containing high quality protein.
Avoid white rolls, pasta salads instead choose a baked potato or baked sweet potato, veggie salads and green salads.
Sweet potatoes are high in fiber and beta carotene.
Eliminate creamy dressings, choose a vinaigrette or a lemon based dressing.
Choose spice rubs and home made marinades instead of processed BBQ sauces containing high fructose corn syrup, salts and dyes.
Select a smaller plate (lunch size) and do not go back for seconds, it takes your brain 20 minutes to register satiation.
Insist on serving yourself this ensures you select only the foods you want as well as the portion size.
Chew your food thoroughly
Avoid dessert but if you must have something choose fruit or herbal teas.

And finally practice saying "I’m full thank you".

Richard's Flax Biscuits

2011-01-20T10:20:50-04:00

The Power of Flax

These flax biscuits help you only in the way that Flax can. This recipe is intermediate and you must try to find flax at a local grocery store or your local health food store of choice. Enjoy the recipe.

Ingredients:

1 ½ cup spelt flour
½ cup flax flour (ground flax seeds)
4 tsps baking powder (aluminum free)
¼ cup cold butter
¾ cup cold rice or soy milk

Preparation:

Combine dry ingredients. Cut in butter with pastry cutter. Pour milk into dry ingredients.

Lightly knead dough on a floured board until dough isn’t sticky (add extra flour if dough is too wet). Pat dough to a thickness of 1 or 1 ½ inches. Cut with a round biscuit cutter.

Bake for 12 minutes at 425 F. Cool on rack covered with a tea towel or cloth.
Yields approx. 12