Felicia Newell,

BScAHN, MScAHN, NASM-CPT

Registered Dietitian, Nutritionist

& Personal Trainer

Sustain Nutrition

Efelicia@sustainnutrition.ca

T: 709.749.5477

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© 2019 by Felicia Newell

 

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One of the most comforting foods to eat during the colder months is a good ol' hearty chilli. I feel like chilli is one of the most nutritious and well-balanced 'one pot/one bowl' meals you can make as well. With the perfect balance of protein, high fibre starch, veggies, and tons of nutrients - with the power to keep you warm and stuffed for hours. 

Here is one of my favourite chilli recipes, taken from my 107 recipe low GI eCookbook, 'Everyday Cooking for Health'

Hearty Beef or Turkey Chilli 

  • 1 pound extra-lean ground beef, chicken or turkey (omit or use Textured Vegetable Protein to make vegan) 

  • 1 medium onion, diced

  • 1 medium green pepper, diced

  • 4 stalks celery, diced

  • 1 tablespoon crushed garlic

  • 4 cups diced tomatoes 

  • 1 can tomato sauce

  • 2 cups low-sodium black beans (e.g. Eden foods), drained and rinsed

  • 4 medium zucchini, diced

  • 2 containers low-sodium beef or vegetable broth

  • 1 tablespoon cumin

  • 3 tablespoons chilli powder

  • ...

Blueberry Avocado Muffins

Ingredients:

  • 2 cups flour

  • 2 tsp baking powder

  • ½ tsp baking soda

  • ½ tsp salt

  • 1 ripe avocado

  • ¾ cup pure maple syrup or equivalent amount of sugar substitute for lower GI

  • 1 egg

  • 1 tsp vanilla

  • 1 cup plain Greek yogurt

  • 1 ¼ cup blueberries

  • 1/3 cup ground chia seeds (optional, for added fibre) 

Streusel Topping (Optional):

  • ¼ cup flour

  • 1/2 cup sugar

  • 3 tbsp butter

  • 1 tsp cinnamon

Directions:

Whisk together flour, cinnamon, maple syrup, add butter and cut in by hand. Set aside. Line muffin pan with muffin liners. In a medium bowl, mix together the flour baking powder, baking soda and salt. In a mixing bowl spoon avocado and beat until smooth. Add sugar and egg, blend well. Add in dry ingredients and mix well on low speed. Gently fold in blueberries by hand. Scoop batter into muffin cups using spoon or ice cream scoop. Top with streusel topping and bake 375 for 25 minutes or until a toothpick comes out...

December 8, 2018

The importance of the microbiome in our gut (in general terms - the amount of 'healthy' gut bacteria we have) has been coming more and more into focus over the last decade.

The scientific consensus is evolving to show the importance of having a healthy gut microbiome a cornerstone in a healthy life. Recent research has demonstrated that the microbiome in the gut plays a pivotal role in both preventing disease, as well as promoting overall wellness - including weight loss, digestion, mental health, and more.

In this article we'll touch on a few ways to help you maintain healthy stomach flora with proper nutrition.

1. Prebiotic Fiber: The Foundation

Building a strong house starts with a good foundation. In the case of a healthy gut, the foundation is your prebiotic nutrients. Which is just a fancy way of saying food for the good bacteria in your gut. Stomach flora feeds on what's known as insoluble fiber, meaning fiber that we can't absorb for ourselves. Weird right? We have to eat th...

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Weight loss, registered dietitian, nutritionist St. John's. Offering weight loss programs, inlcuding meal guides, as well as counselling on digestive wellness, sports nutrition, food allergies and intolerance, diabetes and cholesterol management, and more. 

Weight loss, registered dietitian, nutritionist St. John's. Offering weight loss programs, inlcuding meal guides, as well as counselling on digestive wellness, sports nutrition, food allergies and intolerance, diabetes and cholesterol management, and more. 

Weight loss, registered dietitian, nutritionist St. John's. Offering weight loss programs, inlcuding meal guides, as well as counselling on digestive wellness, sports nutrition, food allergies and intolerance, diabetes and cholesterol management, and more. 

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