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Check out this amazingly easy Apple Cinnamon Greek Yogurt Parfait (don’t worry I (Britt) haven’t abandoned pumpkin spice for the season, just taking a short break haha).
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You guys expressed a lot of interest in super easy and quick nutritious breakfasts! Well lemme tell ya, this breakfast here is ready in 10 minutes or less and is SOOOOO DELISH!
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To make this parfait, skin and dice one apple. Heat 1 tbsp of butter or coconut oil in a saucepan over medium heat. Add the diced apple, 1 tbsp brown sugar and 1 tsp cinnamon. Cook over medium heat until apple softens and the butter/ brown sugar forms a syrup.
I highly recommend making these apples the night before (idk about you but, mornings for me can be CRAY), you can even make a few apples worth and store in the fridge for the week.
Layer those caramelized cinnamon apples with Greek yogurt and some granola (drizzle with some nut butter if you wanna go all out haha). For this parfait I used @oikos_canada Limited Edition Apple Cinnamon Greek Yogurt and Maple Nut Granola from @bulkbarnfoods.
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Photo & Recipe By: Brittaney Berendsen RD, P.H.Ec.
Happy Thanksgiving to all of our Canadian Friends!
Wishing everyone a safe and happy time with their loved ones. Remember to be thankful for all that you have. Share your appreciation and thanks with those around you. We are both spending time with our families today, and looking forward to the amazing meal ahead!
What or who are you most thankful for?
Happy Thanksgiving weekend!🦃🍂🍁.
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How many of you end up feeling more stuffed than the turkey after the big meals that you share with loved ones? Read on for some tips on how to enjoy your meal without stuffing yourself during thanksgiving...
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Picture this: You are at a friends or family members and they have just served you the most delicious meal. You are full, content and very satisfied without being stuffed. They continue to offer you more food, perhaps another serving or desserts. You don’t want to be uncomfortably full but you fear that if you do not accept that they will be offended.
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Has this ever happened to you?
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Many cultures share social norms that dictate that hosts should continue to offer their guests food and drinks. Some people even gain satisfaction or self-worth by people eating and enjoying their food. Often they are very prideful of their ability to cook that special recipe that is so well liked!
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While this is often done with the most polite and hospitable intent, it can cause some guests to feel badly about declining. You shouldn’t feel pressured to make someone else happy by eating more food at the expense of your body and comfort.
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Here are some strategies and responses for when you are offered more food but are unable to eat anymore.
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🍁No, thank you. .
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🍁I would love to eat more food, but I couldn’t possibly eat another bite without being uncomfortably full.
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🍁Your [insert food here] looks absolutely delicious! I am really too full to eat anything else but I would love to take some home with me if there is any leftover.
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🍁Wow your dish looks amazing! I am really too full to try it but I would love to get the recipe, if you wouldn’t mind sharing. .
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🍁I really appreciate that you made my favourite dish. It looks so yummy, and I know you spent a lot of time making it. I would really like to eat this when I can savour and enjoy it, I am just too full right now. .
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🍁Even one more bite of food is too much for me right now. Thank you for respecting my wish to stay comfortable.
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What is your go-to/ favourite strategy?
Source: The Intuitive Eating Workbook
Hearty fall vegetables and squash are one of my (Britt’s) absolute faves! Check out this sweet and savoury Roasted Beet and Butternut Squash Salad! The perfect fall lunch or dinner when paired with some protein, a crusty piece of bread and a glass of smooth red wine!🍷 Makes: 4 large salads
Ingredients:
6 medium beets, peeled and cut into 1” chunks (You can use whatever colour or variety that you like)
3 cups cubed butternut squash (about 2 small or 1 medium butternut squash, peeled, seeds removed and cut into 0.5” cubes)
1/2 cup olive oil
Salt & pepper to taste
3 tbsp low sodium vegetable seasoning (optional)
8 cups mixed baby greens (285g package)
3/4 cup goat cheese, crumbled
1/2 cup chopped pecans
1/2 cup dried cranberries
Honey (I used @preschoice Orange Blossom Honey but you can use any pourable honey)
Additional olive oil for drizzling
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Directions:
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1. Preheat oven to 375 F. Line two baking sheets with foil and set aside.
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2. In a large bowl, add beets and 1/4 cup of olive oil. Season with salt and pepper and toss to coat evenly. Spread beet chunks out in an even layer on one of the prepared baking sheets.
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3. In another bowl, add squash cubes and 1/4 cup of olive oil. Season with salt, pepper and 3 tbsp low sodium vegetable seasoning. Toss squash cubes evenly to coat. Spread squash out in an even layer on the other prepared baking sheet.
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4. Place both baking sheets with beets and squash in the oven and bake for 30-40 minutes or until fork tender. Be sure to flip the beets/ squash carefully with a spatula half way through baking. Once fork tender, remove from oven and allow to cool slightly before assembling salads.
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5. Divide mixed greens into four bowls. Top each bowl with 1/4 of the beets, squash cubes, crumbled goat cheese, chopped pecans and dried cranberries. Drizzle each salad with honey and olive oil. Season with additional pepper as desired. ENJOY!
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Photo & Recipe By: Brittaney Berendsen RD, P.H.Ec.
