Best non-alcoholic beer Canada

Since the start of the pandemic, alcohol sales have skyrocketed. A recent StatsCan survey conducted in January 2021 found that nearly a quarter of Canadians who drank alcohol before the pandemic increased their use. According to Emily Jenkins, an associate professor of nursing at the University of British Columbia, who studied the connection between mental health and substance use during the pandemic with the Canadian Mental Health Association, we’re looking at about a 20 percent increase.Jenkins points to the pandemics unprecedented stressors as the driving force behind increased rates of drinking. People are stressed about job security, changing economic situations, relationship changes and challenges, she says. Then theres the feelings of isolation, shifting changes on what we can and cant do and then boredom as well.This increased alcohol consumption can exacerbate existing mental health challenges like anxiety and depression, says Jenkins. Alcohol has depressant properties in our body, which means that it slows down activity in the brain and alters the chemical composition of the brain, she says. This impacts peoples mood, things like energy and sleep patterns that are really important to our mental health, concentration and memory. Jenkins is most concerned about an increase in risky behaviour, aggression and self-harm that comes along with increased drinking. Alcohol consumption can disinhibit behaviourit puts people at greater risk for these kinds of actions.If you want to cut down on your alcohol consumption, here are some of the best non-alcoholic beers available in Canada.(Related:Trying to Drink Less? These Tasty Summer Mocktails Make it Easy)

Bellwoods Brewery Non-Alcoholic Jelly King

Fans of Toronto-based Bellwoods Brewery’s Jelly King, a dry-hopped sour beer, can now try this non-alcoholic version. With the same tang that traditional Jelly King has (which comes from the yeast and bacteria used in the brewing process), this NA sour makes a great park-hang brew.bellwoodsbrewery.com, $4(Related:A Science-Backed, Data-Forward, Awfully Sobering Guide for Women Who Drink Alcohol)

One for the Road Stone Sofa Kolsch

This clean and refreshing NA ale-lager hybrid is just what you want to crack open on a hot summer day. Brewed in Calgary, the Stone Sofa Kolsch pairs well with nutty cheese, bratwurst and apples or peach crisp.$16/ 6 pack, soberlicious.ca

Mikkeller Limbo Raspberry

This beer from Danish brewing company Mikkeller is brewed with raspberries to give it a fruity and tart flavour, without the alcohol.$18/6 pack, soberlicious.ca

Collective Arts Hazy Pale Ale Non-Alcoholic

From popular Hamilton, Ont.-based craft brewery Collective Arts, this NA option is brewed as a traditional New England hazy pale ale, but with a special yeast to maintain its light, slightly-hoppy taste.$3, lcbo.com

One for the Road Brewing Proceed with Caution Amber

This non-alc lager showcases both malt and hoppy flavours for a great anytime beer.$16/ 6 pack, soberlicious.ca

So.Beer Refresh

With notes of malted barley and a clean finish, The Naked Collective’s non-alcoholic drink also includes Beta Glucan which supports our immune health.thenakedcollective.com, $30/12 pk(Related:This Homemade Ginger Beer Is What You’ll Be Drinking All Summer Long)

Partake Pale

This award-winning brew uses fruity and floral hops and bright flavours like citrus and pine to create a deliciously dry and crisp alcohol-free beer.drinkpartake.com, $30/12 pk(Related:CBD Drinks Are Everywhere Will They Help Me Relax?)

BSA Non-Alcoholic Beer Raspberry Sour

From Montreal-based Bire Sans Alcool, this pick is a raspberry sour that’ll satisfy even the pickiest sour beer lover.well.ca, $4(Related:19 Meals and Treats to Make Before Summer Ends)

Sober Carpenter Belgian White

This flavourful Belgian-style beer is rich and hazy. Sober Carpenter suggests pairing the brew with seafood or salads to bring out the drink’s orange and coriander flavours.sobercarpenter.ca, $40/12 pk(Related:Why You May Want to Start Drinking Red Raspberry Leaf Tea This Year)

Libra Hazy IPA

From Charlottetown, PEI, this 0.4 percent alcohol IPA has delicious flavours like mango and tropical fruits.drinklibra.ca, $33/12 pkNext, meet Acid League, the Canadian company making complex, alcohol-free wine proxies.

The post Trying to Drink Less? 10 Non-Alcoholic Beers You Need on Your Radar appeared first on Best Health.

Chip Away

Best Health: Chips made with avocado oil and olive oil are healthier than ones made with vegetable oil, right?Vronique Guitard: Chips are chips! While olive and avocado oil are healthy fats, the type of oil used in making chips wont make a huge nutritional difference in your overall health. Ultimately, pick chips you truly enjoy and eat them mindfully, on occasion.BH: Are flavoured chips worse for you than plain?VG: Chips flavoured with herbs, spices and flavourings are not any more harmful or unhealthy, and are often more tasty and enjoyable.Staff Fave: Humble Potato Chips The Original, $5, Great Canadian Superstore We love that these chips are made from Ontario-grown potatoes, cut thick for extra crunch, and that the packaging is plastic-free and industrial compostable certified.Also Pictured: Cape Cod Original, $6, Whole Foods | Hardbite Honey Dijon, $5.30, Great Canadian Superstore | Siete Grain Free Tortilla Chips Lime, $7, Great Canadian Superstore

Puff Piece

BH: Popcorn is often low in cals and made with only three ingredientsdoes that make it healthier than chips?VG: If the goal is to eat a lower calorie snack, then yes. Compared to most chips, popcorn is also a fibre-containing whole grain. Fibre provides many health benefits, such as increasing your feeling of fullness.BH: And popcorn made with coconut oil is extra healthy, right?VG: Not quite. Popcorn cooked in coconut oil, ghee, etc. actually isnt healthier than other alternatives, and will likely have more saturated fat per serving. If saturated fat is of concern, keep serving sizes moderateor better yet, pop your own popcorn and add a small amount of fat of your choosing, whichever flavour you like best.BH: Okay, but veggie puffs made with rice, quinoa, and veggies are obviously healthier.VG: Veggie puffs may sound healthier, but in the end, theyre just chips!Staff Fave: Himalayan Pink Salt Popcorn, $5.50, Farm BoyThis salty treat comes in a ginormous bag, which is importantwe gobble it by the fistful.Also Pictured: LesserEvil Popcorn Oh My Ghee!, $5.50, Great Canadian Superstore | Off the Eaten Path Garden Crisps, $5.50, Great Canadian Superstore | GoGo Quinoa Pink Salt & Vinegar Puffs, $4, Great Canadian Superstore

Veg Out

BH: Are veggie, seaweed and coconut chips a better choice than potato chips?VG: Chips made with other ingredients (such as chickpeas) may offer interesting nutrient profiles like a higher fibre or protein content.BH: Ah, knew it.VG: But waitchips are chips, remember? So they may still be high in saturated fats and sodium.Staff Fave: Terra Chips Original, $8, Whole FoodsThese taro and sweet potato chips get our vote because they’re high in fibre (12 percent of your daily value!) and super tasty.Also Pictured: Veggie Sticks, $4.50, Farm Boy | Chips Original, $8, Whole Foods | Crispy Beetroot Slices, $3, Whole Foods | Hungry Buddha, $3, Loblaws | The Good Bean Chickpeas in Chili and Lime, $5, Great Canadian Superstore | Crispy Seaweed, $6, Great Canadian Superstore

Wise Crack

BH: Are wheat-free crackers a healthier choice?VG: The only ingredients you should avoid are the ones you are allergic to or need to avoid for medical reasons. When choosing crackers for a snack, look for ones that are low in saturated fats and sodium (around 5% or less Daily Value for saturated fats and sodium), and have a high amount of fibre (more than 15% DV).BH: Is it worth choosing crackers made with whole grains?VG: Sure. It may mean youre getting more beneficial fibre, which can help make you feel fuller, balance blood sugars, lower blood cholesterol and help with bowel regularity. Look for 100% whole grain and whole grains at the beginning of the ingredients list. Crackers made with 100% whole wheat are also a whole grain choice.Staff Fave: Raincoast Crisps Fig & Olive, $8, Whole FoodThis be-all, end-all fancy cracker perfectly combines crunchy grains and nuts with chewy dried fruit. Great on its own, magic as the base for a shingle of sharp cheese.Also Pictured: Nud Everything Flax Crackers, $7, Great Canadian Superstore | PC Gluten-Free Cauliflower Crackers, $6.50, Great Canadian Superstore | Marys Organic Real Thin Crackers, $8, Whole Foods

Do the Twist

BH: Are pretzels healthier than chips?VG: Pretzels are typically lower in calories than chips, but they arent a nutritious snack on their own.BH: So, skip them?VG: Not if you like them! Just pair them with a source of protein, like a Greek yogurt dip or a piece of cheese, for a more balanced snack. Add a piece of fruit or some veggies for some extra fibre to boot.Staff Fave: Peanut Butter Filled Pretzel Bites, $8, Farm BoyThe unholy combo of creamy peanut butter and salty pretzel is about as addictive as a snack can get.Also Pictured: Neal Brothers Pretzel Rods, $5.50, Whole Foods | Protein Pressels, $5, Great Canadian Superstore

In a Nutshell

BH: Should we be eating rawnot salted or roastednuts?VG: Not true! Just keep the serving size to about cup per day to reap the health benefits of nuts (theyre a source of healthy fats, fibre and protein) without overdoing it on calories. And limit salted nuts if you have high blood pressure or a health condition where sodium should be limited.BH: Are yogurt-covered nuts healthier than chocolate-covered ones?VG: Unless youre making your own yogurt-covered nuts, probably not. Ultimately, both mean the nuts are covered with a sugary coating. If you enjoy yogurt or chocolate-covered nuts (which are super tasty, by the way), eat them in moderation. A small handful is a good amount.Staff Fave: Prana Kabana Maple Sea Salt Nuts, $9.30, Great Canadian SuperstoreGlazed with maple syrup and sprinkled with sea salt, these nuts make an irresistible sweet-and-salty snack that happens to be high in fibre, too.Also Pictured: PC Organics Cherries, Cranberries & Dark Chocolate Trail Mix, $6, Great Canadian Superstore | Elan Organic Sweet and Salty Mix, $6, Great Canadian Superstore | The Peanut Shop New Orleans Creole Style Nuts, $7, Whole Foods | Dill Flavoured Nut Crisps, $4.50, Farm Boy | Handfuel Dry Roasted Pistachios, $10, Whole Foods | Dark Chocolate Covered Double Roasted Almonds, $6.50, Farm Boy

Sweet Escape

BH: Gummies made with “real fruit” are good, right?VG: Although real fruit gummies contain fruit purees, the first ingredient is still sugar. They should still be considered candya source of added sugarsand eaten in moderation. Eating real fruit gummies is not the same as eating actual fruit.BH: What about low-sugar alternatives, like Smart Sweets?VG: These gummies use ingredients such as stevia leaf extract to provide a sweet taste. They also contain high amounts of fibre. If you enjoy the taste and texture of these products, and want to reduce your overall sugar consumption, they are a good choice.BH: And is dark chocolate actually healthy?VG: Dark chocolate (70-80%) will have more antioxidants and trace minerals than milk chocolate due to its higher cocoa content, and it also tends to have less added sugars. But, the antioxidant benefits of dark chocolate can be found in other foodssuch as fruits and vegetables.Staff Fave: GoBio! Organic Wine Gums, $4, Whole FoodsA small handful of chewy, tangy wine gums are our sugar hit of choice.Also Pictured: Chimes Ginger Chew Mango, $5, Whole Foods | Smart Sweets Sour Blast Buddies, $3.30, Farm Boy | RJs Licorice Raspberry Flavour, $4.50, Whole Foods | Theobroma Organic 60% Dark Chocolate with Cherry Chunks, $5.50, Whole Foods | Justins Mini Dark Chocolate Peanut Butter Cups, $7.30, Great Canadian Superstore

Smart Cookie

BH: Are some cookies healthier than others?VG: You can certainly choose options with less added sugars and saturated fats, but I still think of these as sometimes foods. Just enjoy a cookieany cookieafter eating a balanced meal, on occasion.Staff Fave: 365 Gingersnap Cookies, $4, Whole FoodsThese crunchy ginger cookies, made for dunking in your afternoon cup of coffee, pack a spicy kick.Also Pictured: Real Treat Pantry Brown Sugar Shortbread, $7.70, Whole Foods | Cookie It Up White Chocolate Cranberry Shortbread Cookies, $5, Whole Foods | Organic Savr Chocolate Vanilla Sandwich Cookies, $4.70, Whole Foods | PC Organics Chocolate Digestive Biscuits, $5, Great Canadian Superstore | Tates Bake Shop Oatmeal Raisin Cookies, $10, Whole FoodsNext: This Nutrition Expert Is Encouraging You to Eat the Cookie

The post Do Healthy Chips Exist? A Dietitian Weighs In on Our Favourite “Healthy” Snacks appeared first on Best Health.

Shop Our Picks:

Canadian Heritage Roasting Company GrizzlyThis whole bean medium roast has rich dark chocolate notes and is certified Canada Organic as well as USDA Organic. Eco-bonus: for every bag soldRoasting plants a tree on Canadian soil.$18 for 340g, calgaryheritageroastingco.comAves Yellow-breasted ChatAves is an Oshawa, Ont.-based company that prioritizes Bird Friendly coffees with appropriately named blends. Their Yellow-breasted Chat whole bean coffee comes from a farm in El Salvador that also carries the Rainforest Alliance certification.$19 for 340g, avescoffeeco.comBalzacs Atwood BlendThe Atwood blend, named after the iconic Canadian writer, is a certified Canada Organic and Bird Friendly blend with notes of caramel and cocoa. Balzacs also donates a dollar of each pound of this coffee sold to the Pelee Island Bird Observatory in southern Ontario, which is devoted to the study and conservation of migratory birds.$17 for 340g, shop.balzacs.comPresidents Choice Costa RicaThis medium roast has a sweet aroma and balanced body and acidity. Grown in Costa Ricas tropical rainforest, this coffee is Rainforest Alliance certified. Plus, it comes in recyclable containers.$8 for 340g, loblaws.caCaf Avia Bird FriendlyBased in Qubec, Caf Avias Bird Friendly coffee contains 100 percent Bird Friendly, Canada Organic and Fairtrade coffee. Each purchase supports Nature Canadas Bird Friendly City program.$17 for 342g, cafebirdfriendly.orgNext: Are High-Tech At-Home Composters Actually Beneficial?

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Best Health: Where did the idea for the book come from?

Bonnie Stern: I know that when I get together with people, I feel like crying these days because it’s just been so long. And I think getting together over a meal makes it extra special and gives it more meaning because you’re nurturing people and giving them part of yourself. You know, cooking has always been like that, whether it’s family cooking or entertaining, or bringing food to work and sharing. I think it’s about sharing.

BH: Why did you choose to work together?

Anna Rupert: I had been helping with writing and editing a monthly newsletter and occasional presentation, so we had already started working together a little bit in that capacity. One dayI don’t know when it was because I have no sense of time anymore with the pandemicbut I said, if you did want to write another book, I’d be happy to help. I don’t think either of us knew going into it that I would end up being a co-author. But the process was really wonderful, and we’ve always been close, and annoyingly, I can say that we’re even closer now. I even stayed over, sometimes for two weeks at a time, during the lockdowns.

BH: Bonnie, in the book you mention that you didnt have the confidence to write another book until Anna suggested it to you. What did Anna bring to this project that you needed?

BS: My last cookbook was 14 years ago even and so much has changed since then with social media and with what people expect from cooking. When I had my cooking school, I would get constant feedback and know what people wanted to know, which I always try to put in the recipes. But Anna, as well as jumping into social media, also provided that kind of feedback that I didn’t have since the school closed [in 2011].

BH: What was it like working on this project during the pandemic?

AR: I think I can speak for both of us: we were so incredibly thankful and grateful that we had the book through this whole time. It was a bit of a distraction. It was a really wonderful, positive thing that we could work on together that was keeping us busy and that was nourishing. The process of putting it together and testing the recipes and eating all the recipes nourished us and I think we’re incredibly lucky that we had that through that time.BS: It was very lonely not being with people and not being able to celebrate occasions. To have the opportunity to be able to create something that would eventually help people was very big.

BH: Aside from delicious recipes, the book is also about bonding through cooking. How has food and cooking together helped you two stay so close?

AR: We have Friday night dinner together as a family basically every weekduring lockdown, mom created takeaway dinners and wed eat them over Zoomand my mom and I will start texting on Tuesday or Wednesday to decide what to make. Like, for example, Friday night dinner this week is for my brother’s birthdayI dont know if you saw the popcorn ice cream cake [in the book], but we always make an ice cream cake for my brothers birthday, so were going to make that this week.

BH: Bonnie, youre the teacher, but what did Anna teach you during this process?

BS: She taught me not to worry as much as I do. That doesnt mean dont worry about everything, but she has a different outlook and it’s very positive. That’s a very encouraging thing for me to think of the bright side of things instead of worrying about what could go wrong. She also taught me how to write better and tell a story better. She and my son, Mark Rupert, also taught me how to use InstagramI mean, I think I’m pretty good for an older person, but theyre just amazing at it. And, I’ve been so lucky to be able to see her as an adult and work together with her, and Im just so proud of her and this book.This interview has been condensed and edited.Excerpted from Dont Worry, Just Cook by Bonnie Stern. Copyright 2022 Bonnie Stern Cooking Schools Ltd. and Anna Rupert. Photography 2022 Tyler Anderson with additional photos by Mark Rupert and Anna Rupert. Food styling by Olga Truchan. Published by Appetite by Random House, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.Next: A Recipe for Bonnie Stern’s Lemon Pistachio Loaf

The post Bonnie Stern Tells Us About Her New Cookbook, “Don’t Worry, Just Cook” appeared first on Best Health.

• Find a steamer basket that fits inside your cooker and you can easily steam veg while your grains are fluffing up. Sturdy leafy greens like bok choy work great.
• After youve washed the rice (please, wash your rice!it removes excess starch so you dont end up with gummy clumps) and dumped it in the cooker with the appropriate amount of water, layer on marinaded meat and aromatics like ginger and garlic. The steam will cook the protein and flavour the rice. (Just cut the meat into small pieces to ensure it cooks all the way through.) The result is a simple, no-fuss bo zai fan, or clay pot rice, which is a staple of Hong Kong and Cantonese cuisine. Once you get the hang of it, youll find that this cooking method is endlessly customizable. Try soy-marinaded chicken thighs or Chinese sausages or a light white fish. If you dont eat meat, try Shiitake mushrooms (for an umami flavour bomb) or an alt-protein source like seitan.
• Soak glutinous rice (also called sweet rice) in the water so it expands and softens before turning on the cook function. Then top the cooked rice with sweetened condensed milk and sliced mangoes for an at-home version of the classic Thai dessert, mango sticky rice.

Cuisinart Rice Cooker, $90, bedbathandbeyond.caNext: This Hand Blender Makes It Easy to Whip Up Smoothies, Soups, Sauces and So Much More

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Turkey and Black Bean Enchiladas

Flavourful ingredients wrapped in a corn tortilla and covered in cheese.Recipe: Turkey and Black Bean Enchiladas

Sopa Azteca

This spicy, broth-based Mexican soup is great because your guests can customize their soup right at the table.Recipe: Sopa Azteca

Turkey and Pomegranate Salad

Just add some basic fresh ingredients and dinner is on the table.Recipe: Turkey and Pomegranate Salad

Moroccan-Inspired Turkey Kebabs

Seasoning lean turkey meat with flavourful Moroccan spices makes for a winning combination.Recipe: Moroccan-Inspired Turkey Kebabs

Moroccan Turkey Fry-up

This quick-to-make Moroccan dish is sure to please turkey lovers.Recipe: Moroccan Turkey Fry-up

Soupa de Lima

This delicious soup is the perfect lunch-time meal.Recipe: Soupa de Lima

Healthier Chicken and Turkey Nuggets

Satisfy your cravings for takeout with this homemade nugget recipe.Recipe: Healthier Chicken and Turkey Nuggets

Two-Cheese Turkey and Kale Frittata

Have eggs on hand? If so, you’ve got yourself a quick and easy meal for breakfast, lunch or dinner.Recipe: Two-Cheese Turkey & Kale Frittata

Vegetable and Turkey-Bacon Soup

Your leftovers won’t go to waste with this hearty soup recipe.Recipe: Vegetable and Turkey-Bacon Soup

Roast Turkey with Lemon Couscous

A unique and delicious way to use up your turkey leftovers.Recipe: Roast Turkey with Lemon Couscous

Nut-Free Pad Thai

Flaxseeds make the perfect substitute for peanuts in this allergy-friendly pad thai recipe.Recipe: Nut-Free Pad Thai

Ultimate Leftover Turkey Sandwich

This sandwich may just be the tastiest way to use those turkey leftovers.Recipe: Ultimate Leftover Turkey SandwichNext: 11 Carrot Recipes We’re Making on Repeat This Fall

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1. Popcorn

“A few cups of air-popped or low-fat popcorn is a healthy way to satisfy that crunch craving. Popcorn is also a source of fibre, which will help you feel fuller for longer,” says Ottawa-based registered dietitian Janie Hachey of Healthy Reflections Dietetic Services.(Related: 13 Flavoured Popcorn Recipes for Your Next Netflix Marathon)

2. Roasted chickpeas

Inexpensive, tasty and well worth the effort, home-baked chickpeas will deliver not just crunch, but all-important fibre, iron and folate to your diet, according to the Heart & Stroke Foundation. Not sure how to make them? Here are five tasty ways to serve chickpeas upas snacks and you can make a big batch, cool them, and store for future snack attacks or surprise visitors.

3. Almonds and pumpkin seeds

“A quarter cup of nuts can be a healthy snack idea,” saysHachey. “They’re loaded with fibre, protein and antioxidants, and contain healthy mono and polyunsaturated fats.” Go for unsalted versions to curb sodium intake.

4. Cereal

I grew up with mild lactose intolerance so I shunned milk, but I liked dry cereals. I’d snack on them at recess instead of eating cereal as a breakfast food. Turns out, I’m not the only one in the habit of eating cereal without milk. “My favourite midmorning snack is 1/2 cup of high-fibre cereal,” says Hachey. “It has enough crunch to satisfy my craving, and fibre to keep me satisfied until my next meal.” You can have it on its own, or combine it with low-fat yogurt, she says. Hachey suggests choosing a cereal that has at least six grams of fibre per serving, and less than ten grams of added sugar. Here’s the healthiest cereal to buy in Canada.

5. Trail mix

Traditionally used as an easily portable, stamina-providing food for hikers, hence the name, homemade trail mix can really be any medley of dry foods you enjoy. You could even mix the previously mentioned snacks together (cereal, almonds, pumpkin seeds, roasted chickpeas and popcorn) for your own blend. Recipes abound online such as our walnut trail mix, and trail mix in general is limited only by your imagination and ingredient preference.

6. Frozen grapes

Naturally sweet and full of health-promoting polyphenols (a compound that protects against heart disease), grapes can handily slay a rampant sugar craving. Increase grapes’ crunch factor by freezing them for a refreshing treat, which is also a sensible alternative to serving candy to kids. The Defeat Diabetes Foundation recommends rinsing and patting them dry, arranging in a single layer on a cookie sheet and placing them in the freezer until frozen. If you’re not eating them right away, transfer grapes to a freezer bag or airtight container for longer storage.

7. Crudits

The name is fancy and French, but crudits are nothing more than cut-up fresh vegetables. Slice up raw veggies such as red bell pepper, broccoli or cucumber and serve with dip it’s that easy. If you anticipate being pressed for time, either stick with baby carrots that don’t need any prep work, or double or triple your knife work and store extra portions in the fridge crisper for several days’ worth of veggies.(Related: Try this delish pumpkin hummus)

8. Baked pita or tortilla chips

We’re not talking about the kind you buy prepackaged, liberally coated with salt and oil this is the kind you make at home. Use your toaster to crisp up a small whole-wheat pita, then cut it into small wedges. Add a Greek yogurt-based dip or even flavourful vinegar like balsamic mixed with a drizzle of extra-virgin olive oil and you’ve got a snack that’s sophisticated enough for guests.

9. Apple slices and nut butter

Apples by themselves? Boring. Apples sliced up with a side serving of tasty nut butter and a dash of cinnamon to spread over top? Now we’re talking.Next: The Surprising Health Benefits of Apples Thatll Have You Eating One a Day

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Who

Think about who you are packing for, whether its for yourself or for others, and what they most like to eat midday. While I love to regularly introduce new foods to my children, I dont ever do this at lunchtime because its more important for lunch to nourish them for an afternoon of school than to expand their culinary horizons. Or, for me, if I were still at a particular office job with a strict no-smelly lunch (or popcorn!) policy, Id resist packing anything overly fragrantno one likes that person in the open-plan office with the funky feast!

What and Why

I loosely reference recommended food guides for guidance on what to pack for lunch. Im looking for lunches that are balanced between food groups and that will provide the nutrients and fuel needed for the long stretch between lunch and dinner. That means something:

• Satisfying: Meat, eggs, tofu, yogurt, cheese, beans, etc.
• Starchy and filling: Grains, noodles, rice, bread or crackers, etc.
• Crunchy and fresh: Raw, steamed, or roasted vegetables
• Sweet: Fruit and/or a baked treat

Sometimes some of these components are combined in a grain bowl; other times theyre wrapped up together in tofu and vegetable dumplings; and yet other times Ill make sure the veg component is covered with a side of raw vegetable sticks and a dip. However it comes together, I try to check off each of these categories on my mental lunch packing list.

How

The logistics of how to get lunches from your kitchen counter into your lunchbox really has an impact on how much the food will be enjoyed come lunchtime. These may be less exciting but are important details of how to pack a lunch:Keep hot foot hot: Pack hot food in a pre-warmed thermos (filling the thermos with hot water while you prep lunch is a good way to do this) or in a microwave-safe container so that it can be warmed up again before eatingKeep cold food cold: Pack food that must stay cold with an ice pack. Even better, pack food that must stay cold the night before, and put the whole lunchbox in the fridge (then add an ice pack in the morning before you go).Avoid sogginess: Allow items like pastries, samosas, egg rolls, or panini-style grilled sandwiches to cool down before packing them, to prevent them from getting soggy in your lunchbox.Freshness first: Separate sandwiches, waffles, pancakes, or any of the warm items noted directly above with some parchment paper or reusable wax wrap, or in a sealed-off section of your lunchbox, to keep them nice and fresh.Leak prevention: If you are using a bento-style lunchbox that has a divider but is not sealed at the bottom (like the LunchBots bentos), line sections with parchment paper or reusable wax wrap or use a silicone cup to contain anything that could leak from one section to another (like juicy fruit). Similarly (and this I share from experience!), be sure to seal off sections containing salads or sushi that you will drizzle dressing or soy sauce over from other sections to prevent anything from migrating over to the fruit or muffin you have packed!

Make It Pretty

You know what they say, we eat with our eyes first, so presentation is really key. The quickest and easiest route to making your lunch look gorgeous is to inject it with color and texture! Add some colorful carrots, a few mini sweet peppers, some cucumber sticks, and some berries alongside a sandwich; add color to a green salad with ribbons of zucchini, carrot, radish; add a handful of fresh herbs alongside a handpie for a beautiful edible canvas (and some variety for your taste buds).Excerpted from Lunchbox by Aviva Wittenberg. Copyright 2022 Aviva Wittenberg. Photography 2022 Aviva Wittenberg. Published by Appetite by Random House, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.Next: Fun Lunch Idea: A Cheese Plate with Fig & Balsamic Onion Jam

The post Pro Tips for Packing Healthy, Fresh and Satisfying Lunches appeared first on Best Health.

• Make the best scrambled eggs: Instead of whisking your eggs, hit them with an immersion blender for 30 seconds before they go into the pan: The air you get into them will result in extremely creamy scrambled eggs.
• Try DIY mayo: Throw an egg, a little mustard and lemon juice, some grated garlic and vegetable oil into a mason jar just slightly bigger than the head of the blender, and let it rip till emulsified. Voila: two-minute mayonnaise.
• Make homemade juice: Remove the skin and pith from an orange (or six) and chuck what’s left into a jar. Blend it up until you get perfectly pulpy orange juice.
• Make homemade pasta sauce: Crush whole tomatoes right in their can for incredibly easy tomato sauce.
• Give your nut butter new life: Blend back together natural peanut butter that’s separated in its jar.

KitchenAid Variable Speed Corded Hand Blender, $110, thebay.comNext: This Toaster Oven Will Make You a Better Cook

The post This Hand Blender Makes It Easy to Whip Up Smoothies, Soups, Sauces and So Much More appeared first on Best Health.

• Roast and grill anything: It scans food and identifies where heat is needed most for a perfectly-cooked result (its smart, I told you). That means it gives chicken, beef, fish and veggies a delectable crispy outside and succulent inside.
• Bake bread, cookies, cakes and pies: The convection setting bakes goods so that they’re golden and crispy where you need it, soft and gooey where you want it.
• Cook a pizza: Consider this your new pizza oven. It comes with a 12″ non-stick pan to cook your pie (be it thin-, medium- or thick-crust) just the way you like it.
• Make French fries: This model has the added bonus of also being an air fryer. You can make fried foods (like French fries) that are a touch healthier than their deep-fried counterparts, since an air fryer cooks food with only a splash of oil.

But heres the thing: The real reason this Smart Oven earns our praise (and hundreds of five-star reviews) is because its not only able to do it all, but its able to do it all welland easily. Theres no fiddling with oven rack heights or worrying about over- or under-cooking your food since that’s the “smart” function is all about. Instead, just press one of the buttons plainly labelled roast, warm, or even easier, cookies, slide in your broccoli casserole, leftover pizza or chocolate chip cookies, and walk away. When it dings, its done. And you look like the experienced, effortless chef you never knew you could be.Breville The Smart Oven Air Fryer BOV860, $424, thebay.comNext: 3 Easy Ways to Be Healthier in the Kitchen, According to Science

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1. Build a Nutritious Pantry

Is your pantry living up to its potential? According to registered dietitian Tracey Frimpong, it can help you make healthier and tastier choicesbut it can also make you sick. Here, Frimpong shares five tips for better food storage:

• If you transfer dry goods to another container, write the expiration date on with marker or note the sell-by datedry goods last for a few months after that date.
• Spices can last for two to three years, but theres a catch: The fresher they are, the more flavourful they are.
• Most pantry items can be stored in a dry and cool space to keep them fresher longer. Nuts should go in the freezer so they stay crunchy.
• Because whole-grain products have wheat germwhich is high in oil and goes rancid quicklythey expire faster than white grains.
• Save the clear containers and the prime shelf real estate for the healthy goods, and hide the junk food.

Shop the containers:

Berry Basket, $20, vdevmaison.com | Ikea Glass Jars, $3-7, ikea.com/ca | Ikea Dry Food Canister, $10, ikea.com/ca | Kilner Mini Containers, $3, vdevmaison.com | Rajtan Spice Jar 4-pack, $4, ikea.com/ca | Wheat Husk Food Storage Containers, $5, Marshalls | Bento Boxes $6, HomeSense

2. Load Your Plate Right

According to the science-based and RD-approved Canadas Food Guide, there’s a specific way to load up your plate for maximum nutrition. Try this:

• Fill half your plate with fruits and vegetablesideally more of the latter to limit sugar consumptionand in a variety of colours.
• Fill a quarter of your plate with protein, including fish, poultry, leaner cuts of red meat and nuts; less processed meats.
• Fill the final quarter with whole grains, including quinoa, brown rice, and oats.

Shop the serveware:

Blue and White Dotted Oval Platter $15, Marshalls |Wooden Utensils, $60, 313designmarket.com |Glupsk Spoon, $2, ikea.com/ca |Fredericks and Mae Small Cutting Board, $45, 313designmarket.com |Yellow Dinner Plate $7, HomeSense |Neuville Spoon, $7, vdevmaison.com |Abstract Bowl, $13, vdevmaison.com |Sable Serving Spoons set of 4, $23, vdevmaison.com | Grey Speckled Salad Plate $6, Winners | Pacifica Serving Plate, $52, vdevmaison.com |Ebony Serving Spoons by Siafu Home, $50, goodeeworld.com

3. Adopt Healthy Cleaning Habits

Did you know dishcloths and sponges are the germiest items in the house, being steeped with billions of microbes? Here, scientist and self-proclaimed Germ Guy Jason Tetro shares three tips to banish kitchen grime:

• Dry your dishes well before you put them away; otherwise, microbes, like bacteria and fungi, could start to grow.
• Run your sponge or dishcloth under very hot water, because that helps to reduce the microbial load. Every week, run it under water, put it on a plate, throw it in the microwave and cook it for two minutes on high to kill all germs. Every month, replace it.
• Disinfect your drying rack every couple of weeks. Tetro uses a disinfectant made with hydrogen peroxide, but if youre looking for a natural option, there are ones made with concentrated citric acid he says are fantastic.

Shop the cleaning supplies and dishes:

Poketo Oven Mitts in Blue Elements, $45, 313designmarket.com |VLVRDAD Dish Drainer, $6, ikea.com/ca |VLVRDAD Dish Drying Rack, $9, ikea.com/ca |Flat Plate 270 by 1616/Arita Japan, USD $65, goodeeworld.com |Grey Speckled Salad Plate $6, Winners |Abstract Dessert plate, $14, vdevmaison.com |Gruppera Napkin 6-pack, $5, ikea.com/ca |Scrub Sponges (set of 3) $6, Winners |Rinnig Dish Brush, $2, ikea.com/ca |Mini Bamboo Scrub Brush $8, Marshalls |Wooden Drying Dish Rack $10, Winners |Yellow Salad Plate $6, HomeSenseNext: 5 Cookbook Authors Share Tips for Getting Out of Your Cooking Rut

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The post Why You May Want to Add Fennel to Your Veggie Rotation appeared first on Best Health.

Snacking on the rise

North America is home to snack packs and snack-sized candy bars and resealable plastic bags sized for snacking. We love to snack. While it’s nothing new, between-meal nibbling is on the rise. From 2015 to 2020, Americans went from having 505 snacking occasions per person each year to 530, based on a recent report on U.S. eating patterns conducted by The NDP Group, a market research company. Certainly, the pandemic boosted snacking throughout 2020.And based on a survey conducted by Pollock Communications and Today’s Dietitian, 78 percent of registered dietitian nutritionist respondents said people are moving away from a three-meals-a-day approach to one that features more regular snacking. This isn’t necessarily a bad thing. It’s true that snacks may include chips and other junk foods. But plenty of plant-based foods make for A-plus snacks, and they may be contributing to the rise in snacking.A recent MarketWatch report states that the market for plant-based snacks is anticipated to reach $26.67 billion by 2026. That’s a 4.5 percent increase from 2020. Learn how to choose healthy plant-based snacks that deliver the most nutrition without compromising flavour.(Related: Healthy Store-Bought Snacks to Keep On-Hand When Working From Home)

What is healthy snacking?

There’s no right or wrong way to snack on plants. But some approaches are better than others. Munching on a big bag of potato chips is technically plant-based snacking, but everyone agrees it’s not a healthy choice. Enjoying one small handful of potato chips along with plant-based yogurt dip and some fresh veggies is a better approach.

Pay attention to the three P’s

When it comes to healthy snacking, consider the three P’s: plan, portion, and peace. Ideally, plan snacks in advance so you don’t mindlessly grab whatever is in sight during a snack attack. (Let’s be honest, that’s likely to be something sweet, salty, fatty, or all of the above.) Portion snacks out so you’ll know the amount you’re eating, and enjoy snacks while seated peacefully (no devices, if possible), focusing on what you’re eating. Follow all three tips and you’ll lessen your chances of snacking on nutrient-poor foodsand the unintended weight gain that comes from them.

Know why you’re snacking

When planning snacks ahead of time, consider what role they’ll serve. Snacks can keep your metabolism revved up, help with managing weight, fuel performance, and fill in nutrient gaps. For instance, if you know your typical meals lack certain nutrients, you can plan to eat snacks that include them.

Follow the snacking golden rule

And to keep your metabolism humming along, follow the snacking golden rule: don’t go more than five hours during the day without eating something. If lunch is at noon and dinner isn’t until 8 p.m., plan a snack for 4 or 5 p.m.(Related: 6 Things Parents Say that May Trigger Disordered Eating in Kids)

What’s in a healthful plant-based snack?

Snacks can include foods we typically think of as “snack food.” But don’t limit yourself to these items alone. Dinner leftovers or snack-sized versions of breakfast are also good snack options. Your between-meal nibbles might be fancy, or they could be super basic. They may be a single food or combo of foods.While there isn’t an exact calorie guideline applicable to everyone, 150 to 200 calories is a healthy range for a snack. Keep in mind that calorie needs vary from day to day based on activity level. Got high energy needs? Your body may thrive on a 250-calorie nosh. Regardless, calorie counting isn’t necessary. Aim for a snack-sized portion and let your brain and stomach guide you. (Just be careful to stop when you’re full; it can be easy to go overboard, especially if you didn’t pre-portion your snack or are eating it while doing something else.)Aim for nutrient-rich and satisfying snacks, which will carry your appetite from one meal to the next. The duo of fibre and protein is notably filling, and that can ultimately help weight-management efforts.Hungry? Fix yourself one of these well-balanced and totally delicious plant-based snack options.(Related: 9 Healthy Crunchy Snacks)

Fruit, nut, and cheese plate

It doesn’t get much easier than grabbing a crisp apple. A medium apple with skin provides about 95 calories, plus significant fibre, potassium, vitamin B6, and polyphenols. According to 2016 report published in EXCLI Journal, eating apples may be associated with a long list of benefits, including protection against cancer, cardiovascular diseases, diabetes, and obesity. (And there is that age-old “apple a day” adagefind out if it’s true.)Pick whichever apple variety you like. Scrub it well to help remove any pesticide residues. Slice the apple, then pair it with a protein-containing food for balance. Have a little cube of firm (aged) tree-nut cheese with each apple slice, or spread soft tree-nut cheese onto apple wedges.A typical one-ounce serving of soft cashew cheese provides 100 calories and four grams of protein, and a firm almond cheese provides 70 calories and six grams of plant protein. It’s an enjoyable combination, especially when you serve it attractively as a cheese plate or board. Want a high-performance upgrade? Pair with pistachios too.(Related: 13 Surprising Health Benefits of Apples)

Avocado on sprouted-grain toast with lemon and hemp seeds

Avocado aficionados often enjoy avocado toast for breakfast. It’s also an ideal snack-time choice. The fruit provides filling fibre and a wealth of nutrients, including potassium, lutein, and zeaxanthin. It has a luxurious mouthfeel, thanks to healthy fats, and will keep you full and satisfied. Snacking on avocado may aid your weight-loss efforts. A 2019 study published in Nutrients found that people who regularly ate avocados gained less weight than those who didn’t eat avocados.Cut your avocado, smash the flesh, and spread over sprouted grain toast, then top with lemon juice and shelled hemp seeds. Compared with its non-sprouted grain counterparts, sprouted-grain bread has more prevalent essential amino acids and antioxidants, and its nutrients are more available to your body. That’s according to a separate 2019 comprehensive review in Nutrients. The hemp seeds you’ll sprinkle on top are a notable source of fibre, protein, and healthy fatsa satiety trifecta.Studies, like those reviewed in a 2020 Nutrients report, support the seed’s role as a functional food due to its anti-inflammatory, antioxidant, antihypertensive, neuroprotective properties, among others. Want a high-performance upgrade? Sprinkle with shelled edamame too.Try: Manitoba Harvest Hemp Hearts Shelled Hemp Seeds ($7, houseofwellness.ca)(Related: What Happens When You Eat Avocado Every Day)

Strawberry parfait

Looking for a palate-pleasing and eye-appealing option? Try healthy, homemade parfait. In a jar, layer organic strawberries with unsweetened vanilla almond milk Greek-style yogurt. Your snack is ready instantly, though you can store it in the fridge. Strawberries offer a naturally sweet way to get vitamin C, potassium, folate, fibre, and various phytonutrients. One of the fruit’s standout phytonutrients is ellagic acid, which has antioxidant and anti-inflammatory properties and may help reduce the risk of diabetes, protect the heart and nerve cells, and offer prebiotic benefits.Organic berries are tops because of the sustainable agricultural method in which the berries are produced. When combined with unsweetened plant-based yogurt, you’ve practically got dessert with no added sugars. In one handy 5.3-ounce container of unsweetened vanilla almond milk Greek-style yogurt, you’ll find 160 calories, a whopping 11 grams of plant protein, and 4 grams of fibre. Plus, you’ll get live, active cultures, which are so good for your gut. Want a high-performance upgrade? Layer with granola.Try: Silk Barista Almond Milk ($5, houseofwellness.ca)(Related: 10 Surprising Ways Strawberries Can Benefit Your Health)

Salsa and “cream cheese” whole grain tortilla roll-up

Yep, salsa counts as produce. When tomatoes are heat-processed to make salsa, they offer some special benefits. Cooking tomatoes enhances their lycopene content, a healthy carotenoid that’s associated with protective roles for certain cancers, cardiovascular diseases, and other chronic diseases, according to a 2021 review published in Antioxidants.Mix your tomato-based salsa with plant-based “cream cheese” and roll it up in a whole grain tortilla. Lycopene is better absorbed when coupled with fatthat’s where “cream cheese” comes in. Look for a plain cream cheese alternative made with almond milk. Expect a two-tablespoon serving to provide 70 calories, six grams of total fat (with zero grams of saturated fat!), and two grams of plant protein.The zesty, creamy filling is all wrapped up in a whole grain tortilla. Choose a sprouted grain one, if you can. Either way, this provides more protein and good carbs (including fibre) for sustained energy. For a high-performance upgrade, add in mashed black beans or black bean dip.(Also Try: A Spicy Berry Fruit Salsa)

Banana shake with plant-based milk and yogurt

Got some past-their-prime bananas? They’re perfect for smoothies. The fruit is known for being rich in potassium. It also contains a wealth of bioactive compounds, including carotenoids and phenolic compounds, and offers a bevy of potential benefits, providing anti-inflammatory, anti-allergenic, and antiviral properties.Peel, slice, and freeze ripe bananas so you can whirl up this shake anytime. You’ll blend a heaping handful of those frozen banana slices with a couple of generous splashes of plant-based milk. Unsweetened vanilla almond milk is a good option. To that, add a few big spoonfuls of plant-based yogurt. You can use Greek-style yogurtjust like in the strawberry parfait recipe abovefor a punch of protein. Altogether, you’ve got a nourishing, refreshing, ultra-creamy beverage. It’s an excellent post-workout snack too. Want a high-performance upgrade? Blend in a dollop of nut or seed butter.(Also Try: A Banana Pear Smoothie)

Pistachio salad

A salad isn’t just a lunchtime entre or dinnertime side. It’s also a delightful snack. Start with any green you likeor go for a variety. Toss with lemon juice and extra-virgin olive oilor another healthy salad dressing or vinaigrette. And absolutely don’t forget the topping: a handful of pistachios. One serving of pistachios provide three grams of fibre and six grams of plant protein, including all nine essential amino acids.A 2020 randomized, controlled study of 100 overweight or obese adults published in Nutrients, found that participants whoate 1.5 ounces of pistachios per day got more fibre and ate fewer sweets than members of a control group who didn’t eat pistachios. Eating pistachios was also linked to an increase in levels of certain carotenoids (antioxidants) and a decrease in blood pressure. To get a high-performance upgrade, sprinkle your salad with crumbled, soft plant-based cheese.Try: Prana Raw Pistachios Shelled Nuts ($40, houseofwellness.ca)(Related: Are Pistachios Good for You? Their Nutrition, Calories, and Health Benefits)

Gorp

It’s unclear where the original term “gorp” came fromsome say it stands for granola, oats, raisins, and peanuts, though there is a dictionary from the early 1900s that defines gorp as eating greedily. Whatever its origins, this version makes for a simple snack: good ol’ raisins and peanuts.There’s a good reason hikers, exercise enthusiasts, and other health food fans eat trail mix for energy. Raisins offer concentrated carbs for a quick burst of energy, thanks to about 19 grams of naturally occurring sugar in a one-ounce serving. And peanuts provide staying power. Generally speaking, eating a handful of nuts a day may help replace not-so-healthful foods, thereby playing a potential role in preventing obesity and type 2 diabetes. A 2017 study in Nutrients found a link between eating peanuts and improvement of nutrient intake, post-meal blood glucose, and satiety.Nuts may be high in fat, but that doesn’t mean they’ll make you gain weight. In fact, a 2015 study in Nutrients found no link between eating peanuts and gaining body fat, even when participants ate as much as 70 grams (nearly 2.5 ounces) a day. Get a high-performance upgrade by adding another dried fruit and nut or seed to your trail mix. (And, yes, it’s perfectly fine to toss in dark chocolate chips occasionally.)(Also Try: PB and Honey Trail Mix Bites)

Dippers & hummus

Parents say that serving veggies with dip helps kids eat more of them. A 2017 study in Current Nutrition Reports found this holds true when kids have bitter-sensitive palates and they’re served vegetables like broccoli and cauliflower. This trick may work on yourself too. Try dipping mini sweet peppers into hummus for a great afternoon nibble. According to a 2019 study in Antioxidants, peppers offer protection against degenerative diseases, thanks to their carotenoids.Hummus is made with garbanzo beans (chickpeas). Beans are packed with antioxidants and fibre while offering many other health-protective benefits. When beans are in the form of hummus, these benefits still apply. In fact, a 2020 review published in Nutrients found that eating hummus may boost diet quality and may be linked to better management of appetite, blood sugar, and blood lipid levels.Blend up a batch of homemade hummus. It’s easy. Easier still: buy a container of it from your local deli. Want a high-performance upgrade? Pair with a whole-grain pita or pita chips.Next: 11 Healthy Late-Night Snacks Nutritionists Actually Recommend

The post 8 Healthy Plant-Based Snacks You’ll Actually Want to Eat appeared first on Best Health.

The healthiest cooking oils

It may seem like your supermarket shelves are filled with more cooking oil options than you’ve ever seen before. Vegetable, canola, and extra virgin olive oils (EVOO) are like culinary dinosaurs next to the seemingly modern avocado or flaxseed oil. With so many choices, and so many trends in the health food community, it’s hard to know which is the healthiest cooking oil to put in your cart.”There are ‘health halos’ associated with some cooking oils and opposite perceptions about others, not all of which are warranted,” says Kris Sollid, RD, senior director of nutrition communications of the International Food Information Council (IFIC). A health halo is the impression that a specific food is really good for you despite a lack of factual information to back up the idea.”Where these beliefs stem from is anyone’s guess, but I wouldn’t rule out connotations of an oil’s food source, which may, in part, be influenced by the more exotic regions of the world that some of these foods are native to,” Sollid adds.With this in mind, which healthiest cooking oil should you reach for when prepping a meal? Our food experts weigh in with multiple options for every palette.(Related: What Nutritionists Need You to Know About Smoke Point and Cooking Oils)

Canola oil

For starters, Sollid explains that all cooking oils are 100 percent fat. “Just like with any food that contains fat, all cooking oils contain a blend of different types of saturated and unsaturated fats,” he says. “While some cooking oils are higher in certain types of fat, no oil contains only one type. A cooking oil is considered healthy if it’s high in mono- and polyunsaturated fats.”For this reason, he points to canola oil as one of the healthiest cooking oils because it offers blends of heart-healthy fats (as do olive and soybean oils). “Canola oil is also a great source of monounsaturated fatty acids (MUFAs),” says Sollid. “Compared to olive oil, canola oil contains less MUFA [monounsaturated fatty acids], but less saturated fat and more alpha-linolenic acid (ALA) omega-3 fat. Canola oil has the least saturated fat and the most ALA omega-3 fat of the common cooking oils.” According to the National Institutes of Health’s Office of Dietary Supplements, ALA is an essential fatty acid. This means that your body can’t produce it and it must be consumed through what you eat and drink.The smoke point of canola is 400 degrees Fahrenheit, which makes it ideal to use when cooking something at a high temperature (think grilling over high heat). The smoke point is what happens when an oil or fat begins to “smoke,” and starts to break down, perhaps giving off an unpleasant smell or taste.

Olive oil

When you’d like your oil to add a little flavour to your food, olive oil is one of the most recommended options. But it’s important to keep in mind that its smoke point is lower than that of canola oil, so consider how you’ll be using it first and at what temperature. “Olive oil varieties have a lower smoke point but provide bigger flavour, so they are best suited for direct consumption in things like oil and vinegar salad dressings and in lower temperature cooking techniques like sauting, pan frying, and baking,” says Sollid.He also notes that olive oil is known for its high MUFA content, but also provides a small amount of ALA, the plant form of an especially beneficial type of polyunsaturated (PUFA) omega-3 fat.One thing to remember, just because an oil is deemed “healthy” doesn’t make it a health food. “Cooking oils are calorie dense one tablespoon contains about 120 calories and one cup contains about 1,900 calories,” says Sollid. “Therefore, advice focuses on using them, even the healthiest varieties, in moderate quantities. A little goes a long way.”Try: Maison Orphe’s Cold Pressed Olive Oil Extra Virgin ($14, houseofwellness.ca).

Soybean oil

Sollid says that another fine choice in the world of cooking oils is oil derived from soybeans. If you don’t think you’ve ever used soybean oil before, think again. It’s often labelled simply as “vegetable oil.” It contains less MUFA than olive oil, but more PUFA and more ALA omega-3. “Of these three cooking oils, only canola oil contains more ALA than soybean oil,” he says.Can’t decide if the dish you’re preparing can benefit from soybean oil? According to Sollid, it’s pretty versatile to use because it has both a neutral flavour and a high smoke point at 450 degrees Fahrenheit.(Related: Is Eating Soy Good or Bad for You?)

Avocado oil

Avocado oil is one of the newer cooking oils in terms of consumer popularity, although a 2019 study published in the journal Molecules admits that more research needs to be done to confirm its potential health benefits. Still, chefs and knowledgeable home cooks like it for a few very important reasons.”For me, the benefit of avocado oil is primarily its high smoke point and neutral flavour,” says Abbie Gellman, RD, and chef at the Institute of Culinary Education in New York City. “EVOO has a lower smoke point, which means it breaks down at a lower heat level compared to avocado oil.When an oil breaks down during cooking, the flavour will be off and carcinogens form. Because of this, avocado oil is better suited for high heat cooking like stir frying and sauting.”Try: Primal Kitchen’s Avocado Oil ($16, houseofwellness.ca).(Related: How to Use Avocado Oil to Strengthen Your Hair)

Safflower oil

You’re probably seeing a recurring theme here our experts put a lot of emphasis on the smoke point of a particular oil, and with good reason.Kelly Springer, a registered dietitian and certified dietitian nutritionist in Skaneateles, New York, will choose safflower oil when cooking vegetables on high heat or searing meats because it has a high smoke point of 510 degrees Fahrenheit. “It won’t break down when cooked at high temperatures,” says Springer. “This is critical since oils that are cooked at high heat with a low smoke point, such as walnut oil, will degrade and turn into trans-fat. Safflower oil is high in omega-6 and has a neutral flavour.”

Coconut oil

For a while it seemed like coconut oil was promoted as a must-use for everything from cooking to skin care. But dietitians say that not everything is as it seems with this popular oil. “Coconut oil is thought to be somewhat more beneficial to heart health than animal fats like butter, but not as heart-healthy as cooking oils that are made from plants like olive, canola, or soybean oil,” says Sollid.He explains that coconut oil is mostly saturated fat, more so than other cooking oils from plants. With that being said, not all types of saturated fats impact health in the same way. “Coconut oil has been shown to raise LDL cholesterol (the ‘bad’ kind of cholesterol), while also raising HDL (the ‘good’ kind) more than other types of saturated fat, particularly when it replaces carbohydrates,” says Sollid.His advice? Coconut oil shouldn’t replace a significant amount of other plant oils in your diet. “If you enjoy the flavour of coconut oil, consider using it in place of butter or shortening, or paired with other cooking oils, keeping in mind that only small amounts should be used,” he says.Try: Organic Traditions’ Coconut Oil ($14, houseofwellness.ca).(Related: The Health Benefits and Risks of Coconut Milk)

Flaxseed oil

The health benefits of flaxseed have drawn a lot of attention from the wellness community. For example, a 2020 review of clinical trials involving flaxseed, published in Combinatorial Chemistry and High Throughput Screening, finds it has potentialin the fight against heart disease, diabetes, hypertension, and more.But what about flaxseed oil? According to Gelman, flaxseed oil is extremely delicate and should be stored in the fridge and never, ever heated. “It can be used as a drizzling finisher over roasted or cooked vegetables, salads and oatmeal,” she says.(Related: 10 Healthy Reasons to Eat More Flaxseeds)

Sesame oil

When you’re looking for an oil that goes big on flavour, it’s hard to beat sesame oil. Springer lauds its bold nuttiness, noting that it pairs well with rice vinegar, making it a staple in Asian-inspired cooking. However, it’s best to use it in small amounts to get that flavour for your dish, and the flavour’s not so strong as a heated oil.”Keep in mind, sesame oil needs to be refrigerated,” she says. “With a smoke point of 350 degrees Fahrenheit, sesame oil is considered to have a medium smoke point, making it preferred for low-heat baking or light sauting. If using high heat, opt for another oil such as safflower or avocado oil.”Try: La Tourangelle Toasted Sesame Oil, ($14, houseofwellness.ca).

Peanut oil

Peanut oil, a nut oil also known as groundnut oil, is commonly used in Asian dishes. Its neutral taste makes peanut oil an ideal cooking oil, especially to use when frying. With a smoke point of 450 degrees Fahrenheit, it makes it a good oil to use at high heat for stir fry and sauting. However, it may not be healthier than the other cooking oil options because it’s chemically processed, which diminishes its mineral value.

Palm oil

Like peanut oil and canola, palm oil is ideal for deep frying since it’s made of saturated and monosaturated fats. A product of the oil palm tree, palm oil is commonly used in West African food and curries.Similar to peanut oil, it’s neutral in taste and has a smoke point of 450 degrees Fahrenheit, making it suitable for cooking with high heat. You may also see red palm oil, which refers to unrefined palm oil that has a red-orange hue to it.

Cooking oil tips

There are dozens of other oils just waiting for a space in your kitchen cabinet. Which ones should you steer away from? The answer is complicated.

“I don’t like to say there’s anything we should always avoid, except perhaps trans fats in the food supply,” says Maya Vadiveloo, an assistant professor in the department of nutrition and food sciences at the University of Rhode Island. “There might be a recipe that calls for coconut oil and it will enhance the flavour of that recipe, even though it is higher in saturated fat and not as health-promoting as other oils. I don’t advocate a complete restriction of anything from people’s diets for the most part, aside from trans fats.”

Vadiveloo is less concerned about which oils you’re using and more concerned about how much is being used and why. “It’s a concern when people think something is particularly health-promoting and use it in whatever quantity they want,” she says. “Even if it is beneficial to preferentially use oils high in unsaturated fats, you still need to keep energy balance in mind and not over consume them.”

Next: 50 Things Nutritionists Never Eat

The post The 10 Healthiest Cooking Oils, According to Food Experts appeared first on Best Health.

WFH Snacks

To address those 4 PM hunger nags, we tend to favour fresh snackslike carrots and hummus, sliced apple and cinnamon, or celery and almond butter (or these homemade snacks)but sometimes, they’re not so readily available. On those days, we’re happy to have a few healthy packaged options stocked in our cupboards.Below, our favourite grab-and-go snacks that can be picked up from most Canadian health food stores or conveniently ordered online.

Manuka Honey Drops

Manuka honey is having a serious momentin fact, the manuka honey market is expected to double in sales in the next six yearsand for good reason. It offers many health benefits, like it can help reduce high cholesterol, inflammation and acid reflux. These little drops by Wedderspoon pair manuka honey with ginger for added health benefits (ginger can help with digestion and boost immunity). Pop one of these when that sweettooth pipes up.Wedderspoon Organic Manuka Honey Drops Ginger 120g, $9, houseofwellness.ca

Chocolate Squares

“This tastes like a candy bar!” exclaims every person on our team who’s tried one. Mid-Day bars are made with all-good ingredients like roasted almonds, chocolate, almond butter, and hemp protein powder. Another reason we love them? One square has 6 grams of protein and only 5 grams of sugar.Mid-Day Squares Almond Crunch (12-pack), $46,middaysquares.com

Pistachios

Flavoured with red pepper, garlic and vinegar, or honey and salt, these tasty treats make a satisfying snack.Wonderful Pistachios, $10, available at all major grocery stores.

Trail Mix Bites

Made with pistachios, pumpkin seeds, Himalayan salt, and a touch of sugar, these little clusters make a salty-sweet treat that’s also filling.President’s Choice Nut Bites, $3, loblaws.ca

Trail Mix

Canadian company Naked Snacks offers packages of mixed nuts, seeds and dried fruit. They can be ordered in a set of five, 10, or 20, and delivered to your home (or workspace) every two weeks, once a month, or every two months. Our favourite packs include Rowdy Rosemary, Wholesome Yogi, and Aloha Kauai.Naked Snacks,$32 CAD for 5 packs/month, nakedsnacks.ca

Energy Bites

nomzoffers delicious energy bites made with just a handful of ingredients, all of which are organic. Almonds, dates, cocoa, coconut oil, and sea salt make up the balls, and shavings of coconut, almonds, pistachios or hazelnuts offer a crunchy coating.nomz Coconut Energy Bites, $5, well.ca

Popcorn

We already know that popcorn is a pretty healthy snack option, as far as packaged treats go. ButLesserEvil‘s Avocado-Licious version is made with extra virgin avocado oil, which means it has the added health benefit of a good fat.LesserEvil Buddha Bowl Popcorn Avocado-Licious, $6, well.ca

Wine Gums

Whether you’re a candy lover or not,GoBio!‘s gummies are sure to win you over. Our go-to in the collection is the Wine Gums, but the sour gummies are equally addictive. (Your kids will love these too, as well as these healthy, crunchy snacks.)GoBio! Organic Wine Gums, $4, well.ca

Almond Butter Cups

Chances are you’re already addicted to Justin’s peanut butter cups (thanks to Starbucks for keeping them stocked beside the cash). But, the cups also come in almond butterwhich is our fave.Justin’s Almond Butter Cups, $3, available at Select Whole Foods locations

Snack Bar

Love Good Fatsis another Canadian company that offers filling keto snack bars that are perfect to have before a workout. Our favourite is the plant-based bar that tastes like peanut butter and jam.Love Good Fats in Peanut Butter and Jam, $4, livefitfood.ca

Candy

Chimesginger chews deserve to be just a reach away, no matter where you are. They’re a year-round desk staple, as they not only satisfy our cravings for something sweet but also soothe sore throats and help prevent coughing.Chimes Ginger Chews in original, $4, houseofwellness.caNext: Check out the healthy teas you may want to keep in your pantry.

The post Healthy Store-Bought Snacks to Keep On-Hand When Working From Home appeared first on Best Health.

What are some of your favourite recipes in the book?

Bettina Schormann: I cant get enough of Erins croissants. And then I always like the tarts and quiches made with puff pastry. The crispy layers! Those are my favourite.Erin Schiestel: I’m drawn to the angel food cake even though it’s so simple. Its a vehicle for endless toppings. In the book, we pair it with berries, but it can go with anything for any season.

What are your go-to recipes for holiday hosting?

BS: I have an uncle who has celiac, so I always have to get creative with my gluten-free options. Something like the Chocolate Nemesis cake is so delicious and accommodates everyone.ES: Im really into Christmas breakfast, so quiche is my go-to because it feeds the crowd, and you can make it into whatever you want.

What are your baking tips for hosts who are juggling a million things at once?

BS: Read the recipe from start to finish and figure out what you can do ahead of time, even if that means days ahead of time. Dont try to tackle everything on one day.

You write about creating magical memories with baking. Tell us more.

BS: I think baking with your kids is so important. For a while, my daughter was awful to bake with because shed just reach into the salt jar and throw a handful into everything. But now she likes to level off the cup, and she’s starting to learn about fractions and cracking eggs, and she’s loving it.ES: Even for adults theres always that element of wide-eyed surprise and anticipation of eating something beautiful. It doesn’t get old. Everyone’s just so grateful that you spent the time to make delicious things for them.(Related:The Importance of Making Memories During Pandemic Life)

We often talk about baked goods, especially around the holidays, as a naughty indulgence. But its also important to treat yourself and allow for those magical memories. How do you find the balance?

ES: Our baking includes things like full-fat dairy because that’s what makes the most delicious product, which is always what we’re going for. If you’re going to spoil yourself, you may as well just do it. And if you dont spoil yourself then youre going to unnecessarily make yourself suffer and your mental health will suffer. I think you need to be nice to yourself.BS: We are really good at treating ourselves. There is a story of a baker in France who would work all night and then pick out the best baguette to take home. I always thought that was such a special way to think about it. Don’t give away everythingkeep the best for yourself.

For sure! And then there are the mental health benefits of eating delicious food with your loved ones.

ES: And sharing what youre making with your friends and family, or customers even. So many memories are created around working together in the kitchen or sharing what you made with your hands.

Whats the best part of sharing what youve made?

BS: At the beginning of the meal when everyone sits down and we all hold handsI mean, we’re not religious, but we are Germanand we shake three times and say Guten Appetit! Then everybody just dives into the food. My favourite moment is when nobody is talking because everybodys eating.This interview has been edited and condensed for clarity.Next, try this decadent dark chocolate and pecan pie recipe from Bettina and Erin’s new book Earth to Table Bakes.

The post Two Canadian Pastry Chefs Share Tips for Holiday Hosting and Their Fave Recipes appeared first on Best Health.

Whole-wheat flour is a healthy alternative to white for healthier baking. To increase the fibre content of your own recipes for simple cakes, muffins and cookies, try substituting half of the all-purpose flour with whole-wheat flour. Bags of whole-wheat flour should be stored in the freezer to maintain freshness.

2. Reduce fat with healthy butter

Reducing fat in baking is easier than you think. Consider this: One tablespoon (15 ml) of butter contains a whopping 11 grams of fat and 100 calories. Compare that to zero grams of fat and a paltry 30 calories for the same amount of apple butter (a highly concentrated, spreadable form of applesauce). Keep in mind, however, that this healthy butter works for cakes, loaves and cookies but not for pie crust, which depends on a certain percentage of fat to achieve a flaky rise.If youre making chocolate desserts that call for butter, substitute half with pured bananas, prunes, plums or dates to halve the fat content.

3. Add some seeds

Simply adding sunflower, pumpkin and sesame seeds to your baking is a fast and easy way to make it more wholesome and nutritious. Seeds, either ground or whole, are a good source of omega-3 fatty acids that may help lower bad cholesterol, ward off diabetes and combat the effects of aging. For instance, flaxseeds, when ground, are one of the best sources of omega-3s as well as both soluble and insoluble fibre. Keep seeds stored in your freezer because they go rancid easily due to their high-fat content.Now that you know seeds can make holiday treats healthier, check out our recipe for snowball energy balls that can be made with pumpkin, sunflower or hemp seeds.

The post Try These 3 Kitchen Hacks For Healthier Holiday Baking appeared first on Best Health.

Best non-alcoholic spirits Canada:

Sobrii 0-Tequila

Toronto-based Sobrii is known for their non-alcoholic gins, but their latest release, the 0-Tequila, is a zero-proof spirit that replicates the flavour profile of tequila. Tasting notes include fresh jalapeno, citrus and rosehip.

$35, sobrii.ca.

Lumette! LumRum

From British Columbia, Lumette! specializes in non-alcoholic alt-spirits, like LumRum, a spiced drink reminiscent of a rum. Distilled with cinnamon, cloves, cardamom and ginger, LumRum is perfect for any cocktail that calls for dark rum.

$36, enjoylumette.com.

St. Regis Secco

This de-alcoholized sparkling wine from Lavals St. Regis is the perfect bubbly to pop at a holiday party. It has intense fruit and floral notes, and works as well with snacks as it does for sipping.

$10, well.ca.

Acid League Wine Proxies

Acid League started as a vinegar company in 2020 and has since taken their gut-friendly ferments and layered in juices, teas, spices and bitters to create wine proxiesfaux-wine drinks that are meant to elevate the flavours of your food. Acid League creates their products in batches, so each proxy is available for a short period of time. You can purchase them individually or pay for a monthly subscription.

$68 for a monthly proxy trio, $101 for a one-time purchase of four bottles, acidleague.com.

Seedlip Grove 42

Seedlip, the worlds first distilled non-alcoholic spirits company, has a variety of zero-proof options featuring unique flavour profiles ranging from citrus-forward to herbal and aromatic. Grove 42 is a bright citrus blend with a dry finish that works well with tonic or as a fizz.

$45, seedlipdrinks.ca.

Next: Our 2021 Holiday Picks: Find the Perfect Gift For Everyone on Your List

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First in, first out

This is one of the first rules you learn in chef school: Eat what was bought earliest and has the shortest shelf life remaining. In other words, most perishable foods get eaten first.

Revive bendy vegetables

Firm up limp veggies like celery or broccoli in a five-minute cold water bath.

Rethink overcooked vegetables

Dont despair if you overcook carrotsoverly soft vegetables make for an easy and tasty mash or pure.

Get soup-ing and sauce-ing

Leftover vegetables make great soups and sauces. Just blend them with a cup of a liquid, like coconut milk, along with some stock and a little seasoning.

Peeling is overrated

Edible thin peels like on potatoes really just need a good scrub. And you can add more fibre and nutrients to your diet by leaving these on.

Think big picture

Use the overlooked tops, stems, peels, skins and rinds of fruits and vegetable, too.

Re-crisp stale chips and crackers

Pop stale snacks like chips and crackers in your oven at 350F for a few minutes until toasty to bring back their crunch.

Save the bones

Gather up leftover bones and store them in a container in the freezer until you have enough to make a big batch of stock. Why toss such a valuable source of essential amino acids, minerals and collagen?

Utilize fat

Store leftover bacon fat or pan drippings in a sealed container in your fridge for use throughout the week. Bacon fat or schmaltz (rendered chicken fat) can be used instead of oil or butter.

Plan your portions

Knowing how much to buy and cook can be daunting, but it goes a long way to reduce waste. There are many free online portion planning tools and other helpful resources, such as from Love Food Hate Waste Canada.Excerpted from Cook More, Waste Less by Christine Tizzard Copyright 2021 Christine Tizzard. Photography Reena Newman. Published by Appetite by Random House, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.Next: 12 Fresh Foods You Should Never Store Together

The post 10 Easy Ways to Cut Down on Food Waste in the Kitchen appeared first on Best Health.

What about leftovers from restaurants?

Generally speaking, the answer is yes, they would have the same shelf-life as other leftovers, Schaffner says. However, foods from restaurants may be out of temperature control for longer before being placed in the fridge. Schaffner says this might affect the shelf life if those foods were out of temperature control for more than several hours. “As a general rule of thumb, we always recommend that people refrigerate their leftovers within two hours of being served,” he says.

What determines how long leftovers last?

The level of harmful bacteria and viruses in leftovers determines how long they last, according to Malkani. “When these harmful bacterias and viruses reach a level that is dangerous to health, they can cause food-borne illness causing symptoms such as upset stomach, nausea, diarrhea, vomiting, fever, and dehydration,” she says.(Related: Can You Eat Freezer Burned Food? 5 Things to Know)

How to tell if leftovers are bad

The fastest and easiest way to tell if food has spoiled is to use your eyes and nose. “Dispose of any food that has a foul smell or signs of mold,” Malkani says. “However, keep in mind that leftovers may look, smell and even taste fine and still cause food-borne illness, so be sure to keep careful track of how many days it has been in the refrigerator and discard after three to four days.”

What’s the worst-case scenario or risk of eating bad leftovers?

“If by ‘risk’ you are talking about the risk of food poisoning, remember that if the food does not contain any pathogenic bacteria when you put it into the fridge, there won’t be any pathogenic bacteria when you take it out,” Schaffner says. “The primary risk from leftovers is spoilage, i.e. bacteria growing in the food that make it smell or taste disgusting, but won’t actually make us sick.” Plus, improperly cooking food to a safe internal temperature and leaving food out at unsafe temperatures are the main causes of food-borne illnesses.Most common types of bacteria that cause food poisoning do not grow that well in the lower temperatures found in a refrigerator. The exception would be the pathogens Listeria monocytogenes and Yersinia enterocolitica, according to Schaffner. “So if these pathogens are not there, and your refrigerator is set at 40F or lower, the worst-case scenario is you take the food out, you take a whiff, and it smells gross, and you want to vomit, but of course that’s not food poisoning,” he says.(Related: 11 Mistakes Everyone Makes with Their Air Fryer)

How to make leftovers last

For best quality, refrigerate leftovers as quickly as possible. Malkani says to do so within a maximum of two hours of cooking, or within one hour of cooking if the outdoor temperature is 90 F or above. Also, make sure that your refrigerator temperature is as low as possible (40F or less) as long as it doesn’t freeze the food. Avoid allowing foods to stay within the temperature “danger zone” of between 40 F and 140 F, which is the range of temperatures at which bacteria can more easily survive and grow, according to Malkani.”I suggest writing dates on foods or leaving reminders for yourself on a note on the refrigerator to eat foods before a certain date,” Schaffner says. “Of course, if you don’t think you’re going to eat a food within three to four days, but you will want to eat it eventually, the best thing to do is to freeze it.”Opting for airtight storage containers is another way to make leftovers last. And when you do eat stored leftovers, be sure to reheat to a minimum temperature of 165 F to kill potential dangerous bacteria that can cause food-borne illness, Malkani recommends.Next: Why Aluminum Foil Has a Shiny and a Dull Side

The post Here’s How Long Leftovers Really Last appeared first on Best Health.

Holiday food prep never seemed so simple

This holiday weekend should be about enjoying the company of your loved onesnot worrying about the side dish you forgot to make or the pumpkin pie that’s missing an ingredient. We’ve put together some food prep tips to help you better enjoy the festive occasion.(Related: 15 Healthy Recipes to Add to Your Menu for the Holiday Feast)

Plan ahead

In order to maintain good eating habits, it’s important to plan your feast ahead of time. Sit down and make a grocery list so that you can buy everything all in one trip.(Related: 15 Fuss-Free Ways to Meal Plan Like a Pro)

Food prep

Be sure to prep your food ahead of time so that you can enjoy your company this year. By having your ingredients pre-portioned, youll find it a lot easier to cook, even when youre crunched for time.(Related: 3 Healthy Side Dishes for the Feast that Are Easy to Make)

Use pre-cut vegetables

Although pre-cut vegetables may cost more, you cant beat the convenience. Fresh vegetables end up going bad so quickly and sometimes it just isnt worth the hassle.(Related: 14 Fruits and Vegetables You Shouldnt Peeland 14 You Should)

Eat the peels

Dont waste time peeling carrots, potatoes, or apples. The skin of vegetables and fruits are high in antioxidants, fibre, vitamins, and minerals. Just give them a good scrub and make sure to cut out any nasty blemishes.(Related: Raw vs. CookedHow to Get the Most Out of Your Vegetables)

Embrace leftovers

After the feast, you may dread cooking again for a while. Plan for leftovers when youre making a recipe. Its often worth whipping up a double batch so you’ll have at least two days worth of lunch or dinner.Next: 12 Healthy Recipes for Turkey Leftovers

The post 5 Food Prep Tips for Avoiding Entertaining Stress appeared first on Best Health.

For smoothie ingredients:

• Arrange fruits and vegetables in a single layer on a parchment-lined baking sheet and freeze, uncovered, for 15 minutes or so before transferring to zip-top freezer bags. This will help to keep ingredients from clumping together, which your blender will appreciate.

For braises, soups and stews:

• Chill in the fridge first, then portion into pre-labelled 1-gallon (4 L) zip-top bags and freeze for up to three months.
• To thaw, remove a zip-top bag from the freezer and place it in a large bowl in the sink. Run the bag under room-temperature water until you can easily remove the contents from the bag. (We wash and reuse our bags whenever possible, but its a personal choice.)
• Transfer the contents of the bag to a saucepan and cook over medium heat, until the desired temperature is reached. Regardless of how hangry you are, do not heat your meal over high heat; the bottom will burn before the top gets a chance to warm through.

(Related: 7 Frozen Foods Nutritionists Actually Buy)

For individual items such as burger patties, chicken breasts and so on:

• Arrange items in a single layer on a parchment-lined baking sheet and freeze, uncovered, until just frozen.
• Pack into pre-labelled zip-top bags and return to the freezer for up to three months.
• To thaw, remove a bag from the freezer and place it in a medium bowl in the fridge.

For baked goods:

• You can freeze cookie dough flat in a zip-top bag, then roll it into balls from frozen (your hands will warm it up enough to roll) and bake it according to the recipe method.
• Portion out and freeze yeasted doughs, such as pizza dough or bread dough, after the final rise. Thaw in the fridge overnight and let sit at room temperature for about 20 minutes before you bake according to the recipe method.
• Biscuits and scones can be shaped, frozen individually and packed in a zip-top bag.

Excerpted from How to Eat with One Hand. Copyright 2020 by Christine Flynn and Emma Knight. Photography by Suech and Beck. Published by Penguin Canada, an imprint of Penguin Random House LLC. Reproduced by arrangement with the Publisher. All rights reserved.Now that you know how to freeze and thaw foods, check out the fruits and veggies you should consider buying frozen.

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What is mercury poisoning?

Mercury is a naturally occurring element found in soil, water, and air. Although small amounts in food may not affect your health, too much could be toxic.Most people associate mercury poisoning with fish consumption, but too much exposure is also possible in other ways. “People can also be exposed to mercury that is released from containers or defective devices containing mercury, such as fever thermometers and dental fillings,” says Malina Malkani, a registered dietitian nutritionist and author. “Mercury is also sometimes found in pesticides, fungicides, and preservatives.”It’s also important to understand that there are two main types of mercurymethylmercury as well as elemental (metallic) mercury. The former, methylmercury, can be found in the tissues of fish and shellfish, according to the U.S. Environmental Protection Agency (EPA). Exposure to the latter usually occurs after after a metallic mercury spillage or after a product that contains metallic mercury breaks, according to the EPA. Neither is good for the body.

Mercury poisoning symptoms

Mercury poisoning in people of all ages can cause neurological effects. According to the World Health Organization and the EPA, some of the issues and symptoms include:

• memory problems
• tremors
• anxiety, irritability, and depression
• insomnia
• headaches
• vision loss
• impaired speech
• muscle weakness

Intake of mercury is especially dangerous during pregnancy and infancy, when sensitivity to the effects of mercury is increased, according to Malkani. “High levels of mercury during pregnancy can cause stillbirths, craniofacial malformations, neural tube defects, brain damage, and infantile cerebral palsy,” she says.(Related:11 Foods That Have Extra Healing Power When You Need It)

A list of high-mercury fish

The types of fish that have the most mercury are large fish that are high on the seafood chain, according to Wu.This includes:

• Larger tuna
• Shark
• Swordfish
• Marlin
• King mackerel

“The reason they contain more is that mercury bioaccumulates in the seafood chain, starting with plankton that take up mercury from the environment, which are then consumed by smaller fish, which are in turn consumed by larger fish,” she says.

A list of low-mercury fish

Other fish that tend to be low in mercury include:

• Salmon
• Trout
• Sardines
• Anchovies
• Herring
• Cod
• Pollack
• Shellfish, such as shrimp or scallops

The levels of mercury in fish and shellfish depend on the food sources of the fish, how long they live, and how high up they are in the food chain, Malkani. High-mercury fish can have 10 to 20 times as much mercury as those fish with low levels.(Related:These Are the Healthy Fats You Should Definitely Be Eating)

Why is there mercury in fish?

Mercury is a naturally occurring element of the earth, so some will be naturally occurring in ocean and sea environments, Wu explains. “However, there is also runoff into water from human activities that emit mercury in the environment, such as coal burning, gold mining, and various manufacturing activities,” she says. Fish and shellfish absorb and accumulate mercury, and when larger fish eat smaller mercury-containing fish, it tends to accumulate in their body, says Malkani.

How much do fish-eaters need to worry about this?

In general, the benefits of eating fish outweigh the potential risks associated with mercury, Malkani says. “Being strategic about smart seafood choices can help reduce the risk of high mercury intake,” she says.Rarely is mercury intoxication from seafood consumption so high that it could cause acute health damage or death, Wu adds. But even low-dose mercury exposure is undesirable. While deaths or symptomatic mercury poisoning cases are very rare, mercury exposure in general might affect the heart and other parts of the body (in addition to the brain) if levels are high enough. “If you are only eating seafood once or twice a week, you should not be too worried about mercury,” she says. “It is only if you are consuming large amounts of the larger fish (tuna, shark, swordfish) that you should be concerned.”Note that mercury poisoning builds up over time. So constantly eating high-mercury fish, in more-than-recommended amounts, could be an issue. Again, Wu notes that mercury intoxication is linked to neurological effects and cognitive deficits in infants and young children.For pregnant or breastfeeding women, in particular, the Dietary Guidelines for Americans recommends consuming eight to 12 ounces per week of low-mercury fish, and two to three ounces per week for toddlers ages one through two. “Fish offers high-quality protein, iron, and vitamin D, which are critical nutrients during infancy,” Malkani says. “Fish is also an excellent source of omega-3 fatty acids which are important for both brain development and eye health.”

How to prevent mercury poisoning from fish

Choosing small, sustainably sourced fish helps ensure higher levels of omega-3 fatty acids and lower levels of mercury, according to Malkani. “Great options include salmon (preferably wild Alaskan or canned in BPA-free packaging), steelhead trout, sardines, herring, arctic char, and North American mackerel,” she says. Remember, infants and pregnant and or breastfeeding women should avoid eating high-mercury fish such as shark, swordfish, tilefish, king mackerel, and bigeye tuna.If you keep all this in mind, and don’t over-eat the high-mercury fish, you should be in the clear.Next,4 Myths About Nightshade Vegetables, Busted

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What is freezer burn?

Freezer burn isn’t related to heat, fire, or any type of “burning” at all. It’s actually a result of excessive airflow or inadequate packaging that causes dehydration or drying on the surface of food, says Karen M. Schaich, PhD, a food science professor at Rutgers University. “Water evaporates from frozen food over time and then forms ice crystals on the surface of the food,” explains registered dietitian nutritionist Malina Malkani.

What does freezer burn look like?

Freezer burn looks like a whitish scale or leathery crust on the surface of the frozen food. And it may have a stale off-odour or flavour, too. Schaich says that freezer burn also causes colour fading, and may make the texture of the food surface a bit tougher. “How much of any of these occur depends on the extent of drying and the types of materials,” she says.The longer that food like chicken is kept in the freezer, the more likely it will get freezer burn, according to the Journal of Food Science.

Is freezer burn bad?

Freezer burn may hurt the taste or texture of food, but Schaich notes that it does not form toxins or cause tons of nutrient loss. “This is a phenomenon that occurs in relatively thin layers on the surface of foods and does not permeate through,” she says. And freezer burn is also common if you are guilty of repeatedly refreezing and defrosting foods. “During each cycle, water is released from cells in natural materials or from binding to macromolecules such as proteins and starches in prepared foods, accelerating dehydration,” Schaich says.This released water will migrate to the surface of the food and collect there as an ice layer accelerating the development of off-flavours and odours.(Related:12 Frozen Foods You Should Avoid at All Costs)

Can you eat freezer burned food?

Yes. The bottom line is that freezer burn by itself does not make food unsafe to eat, according to Malkani. Safety comes into play if the food is stored improperly before, during, or after freezing, Malkani says. “If meats, for example, are frozen past their ‘freeze by’ date on the package, or they are thawed on the counter or in the sink, pathogenic organisms, which are usually not destroyed in the freezer, can have an opportunity to grow and cause food-borne illness, even after the food is cooked,” Malkani says.So make sure your food is fresh when you put it in the freezer, and thaw it correctly. You’ll also want to keep your freezer set to 0 degrees Fahrenheit, which is what Health Canada recommends.”Food with freezer burn is safe unless repeated thawing and refreezing has allowed microbial spoilage, but that will be noticeable in other ways,” Schaich adds. Still, freezer burn causes texture and flavour changes that many people consider unpalatable. The study in the Journal of Food Science on chicken found that the meat was 31 percent tougher after freezing than fresh. Moderate or light dehydration may have no noticeable impact on food quality after cooking, Schaich notes. And starchy foods like breads or rolls might develop more extensive off-flavours because they often are stale after moisture removal.For example, Schaich says she recently took shrimp and English muffins out of deep freezer storage. Both had the appearance of freezer burn on the surface and some mild odours after thawing. “However, both were normal after cooking for scampi and cocktail (shrimp) or toasting (muffins),” she says. “On the other hand, freezer-burned chicken may have strong off-flavours after cooking because the unsaturated lipids present oxidize.”During freezing, it’s best to avoid freezing too many items at one time. And again, ensure the freezer is set at 0 degrees Fahrenheit or lower.(Related:10 Easy Recipes for All the Frozen Spinach You Stocked Up On)

How to avoid freezer burn

The best way to avoid freezer burn is to package your frozen food in sealed containers with as little extra air as possible, Malkani recommends. Schaich says the best method is vacuum packaging in heavy impermeable plastic. “If [a] vacuum is not available, use multiple packaging layers of thick plastic,” she says. “Food storage bags marked for freezer use are thicker than sandwich bags and regular food storage bags, so you could place the food in one freezer bag and then place this in a second bag the same size or larger.” Always make sure the bags seal tightly.Another tip: Many food manufacturers and stores package their food, especially red meats, in containers that allow air to penetrate. Therefore, it’s best to repack food into airtight containers before placing them in the freezer, according to Malkani. She also suggests consuming the food within three months of freezing. To keep your food quality high, Schaich says to avoid repeated defrosting and refreezing. Foods with a naturally high water content are more likely to develop freezer burn. So pay special attention to storing things like produce, meat, and ice cream.

The bottom line

Freezer burn is an indicator, but not a guarantee, that quality may be off. “Food is too expensive to waste, so do not automatically discard any food that has freezer burn unless the off-odours are quite rank or other changes are pronounced,” Schaich says.And with minor flavour changes, you can always use the food in a mixture such as soup, stew, or casserole where spices and other component flavors are dominant, Schaich suggests.Next,11 Fruits and Veggies to Buy Frozen

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