Which Sustainable and Seasonal Fish To Enjoy This Summer

by Rachel @ The Conscious Dietitian

Sun Jul 13 17:38:26 PDT 2014

Last month I shared my thoughts on Five Steps to Becoming a Sustainable Seafood Foodie. Last week in my inbox, the Centre for Food Safety sent me their thoughts on The Best Sustainable Fish To Eat In The Summer. Coincidentally, their article also included their top 5 tips on sustainable seafood eating. It was nice to see that both posts had a focus on choosing wild, local seafood that is not farmed or caught by unsustainable fishing methods. Both also made mention that seafood is seasonal, which is something that is not always taken into consideration when choosing which protein to have for dinner. While I encouraged Spot Prawns as a great seasonal choice from May-July, The Centre for Food Safety included a comprehensive list of which fish to enjoy this summer. Although their list is American, much of it can apply to us up here in Canada. I have included the most relevant to BC below. See their post for East Coast choices. Which Sustainable West Coast Fish To Enjoy This Summer Albacore Tuna (troll, pole), Dungeness Crab, Pacific Cod (hook & line, longline & trap), Pacific Halibut Sablefish (also known as Black Cod or Butterfish) (Alaska wild) Salmon […]

Sea salt packaging and production worker

by Britt Santowski @ Sooke PocketNews

Mon Feb 12 16:46:48 PST 2018

Sea Salt Packaging & Production Worker Saltwest Naturals – Sooke, BC A rapidly growing sea salt manufacturer has an immediate opening for a contract part-time Sea Salt Packager to work fixed/flexible shift work for day/afternoon shifts. The worker will work … Continue reading →

Japanese Miso and Soba Noodle Soup

by Rachel @ The Conscious Dietitian

Mon May 13 13:41:27 PDT 2013

This is a regular dish in our household. Its super easy and adaptable. You can usually find some sort of vegetable in your fridge that would work perfectly with this dish. Miso is a little bit of a ‘superfood’, I use Genmai Miso as its made of brown rice rather than white, so it still contains the bran making it even more nutritious. None-the-less, miso is a great alternative to stock as the fermentation process undergone to make miso helps to create probiotics making our guts a happy place. “Miso is a great alternative to store bought stock. It has about half of the sodium content and the added benefits of the fermentation process.” The addition of seaweed (vitamin B12, zinc, iron, iodine and more) and sesame seeds (magnesium copper, selenium) also packs this soup full of nutrition and flavour. Serves 2. Adapted from Rebar Cookbook Ingredients for Japanese Miso and Soba Noodle Soup 4 cups water 1 tbsp mirin 2 tbsp soy sauce or tamari (optional) 75g organic soba noodles dry (1/3 of a pack) 1-2 carrots 3 shallots (green onions) diced 1 cup chopped kale or spinach 4 tbsp Genmai Miso 1 tbsp lightly toasted sesame seeds 1 […]

Protein Rich Zucchini Noodle Lasagna with Cottage Cheese

by Rachel @ The Conscious Dietitian

Tue Aug 18 10:40:10 PDT 2015

When your roommate is intolerant to lentils, vegetarian sources of protein are limited. We have had more than our fair share of Summer Tofu Salad Bowl and Vegetable Packed Crustless Quiche with Feta but there are only so many egg and tofu dishes you can stomach in a week. So I turned to protein-rich cottage cheese to help square out our vegetarian dinners. Using our high supply of zucchini from our weekly veggie box and my motivation to get some protein versatility into our diets, I came up with this Zucchini Noodle Lasagna with Cottage Cheese. Not only is this vegetarian dish high in protein, it is also great for those looking for a low carbohydrate meal. And the best part is… it’s easy! “Cottage cheese has triple the amount of protein than most yogurt does, and can be enjoyed in both sweet and savoury dishes.” When I first heard about zucchini lasagna, I made the subconscious decision to leave that dish for worth the extra effort occasions. Traditional lasagna is no easy task, so surely one using a vegetable as the noodle would be even more difficult. Not true! This version may even be simpler AND packed full of […]

Victoria Event: Introducing Dr Thierry Vrain – Genetic Engineer Gone Anti-GMO Activist

by Rachel @ The Conscious Dietitian

Sun Nov 03 08:22:22 PST 2013

Thing feel like they are heating up around here, with the Washington initiative I-522 about to be put to the voters and the UBCM passing the resolution asking for BC to be a GE (genetically engineered) free zone. Here in Victoria we are planning something very exciting. On November 18th, Dr. Thierry Vrain, a retired soil biologist and genetic engineer who has retired from a 30-year career with Agriculture Canada, is going to tell us the truth about GMO technology. Who Is Dr Theirry Vrain? Born in France, Vrain studied plant physiology in the USA before moving to Canada to teach in the area at Université du Québec in Montréal. He then worked for 30 years as a research scientist for the Canadian government in Québec and British Columbia where he con­ducted research on genetically modified potatoes, among other projects. He was also the director of the biotechnology department at the Pacific Agri-Food Research Centre in Summerland, BC. Since his retirement Vrain has become an advocate for organic gardening and a passionate speaker on the detrimental effects of GMO’s. For more information on Dr. Theirry Vrain see his Ted Talk The Gene Revolution, The Future of Agriculture here, or scroll […]

Chanterelle Barley Risotto with Kale and Mung Beans

by Rachel @ The Conscious Dietitian

Tue Oct 04 22:04:08 PDT 2016

This week I am doing the Welfare Challenge to bring awareness to the inadequacy of welfare rates in BC. Here in our beautiful province, a person on welfare receives only $610 per month. When this is broken down and basic accommodation, phone and personal hygiene are accounted for only $18 per week is left for food. World Food Day is just around the corner on October 16th, making this a good time for us to take on the challenge and experience how difficult living off a strict food budget can be. I’m only on Day 2 and can only imagine the stress and weight that someone trying to feed themselves or a family may feel. I am fortunate enough to have the background and education to be able to make healthy and smart food choices on a budget and already I feel better equipped to help those that may not be. With the help of some foraging, this Chanterelle Barley Risotto with Kale and Mung Beans can be prepared for just under $0.45 per serving. “Mung beans are an inexpensive source of protein, as well as dietary fibre, magnesium, potassium, zinc, folate and other B-vitamins” Getting to spend the weekend […]

Wild Blackberries and A Conscious Jam Recipe

by Rachel @ The Conscious Dietitian

Tue Oct 01 19:12:37 PDT 2013

This season was my first blackberry season. Growing up in northern BC we had salmonberries, blueberries and huckleberries… but nothing that grows as feverishly as wild blackberries. After my fair share of thorns and bloody arms I had enough berries to make jam… but what sugar to use? Honey had taken main stage on my shelves but that wouldn’t do for jam. Are there environmental and ethical factors to consider when buying sugar? What To Consider When Buying Sugar Say no to sugar beets – All of the sugar beets produced in Canada are genetically modified to be resistant to glycophosate ie Roundup Ready. In Canada 10% of our sugar consumed is from beet sugar; the USA is at 50%. Initial approval of GMO sugar beets by the USDA was revoked by a federal judge for violating the law by failing to perform a full environmental impact statement for the crop. Unfortunately GMO sugar beets had crowded out the market and the USDA defied the judges order GMO sugar beets were planted galore. Make sure it’s labeled cane sugar – If it is not labelled cane sugar that means it is probably coming from beet sugar. Look for the Fair […]

B.C. releases footage of massive controlled avalanche

by @ CTV Vancouver Island: Latest News

Sat Feb 10 13:37:00 PST 2018

B.C. authorities often trigger avalanches after heavy snowfalls.

Skiing, skating and sun on B.C.'s Family Day

by @ CTV Vancouver Island: Latest News

Mon Feb 12 18:29:00 PST 2018

Conditions couldn't have been better for those hitting the slopes at Mount Washington today.

Roasted Vegetable Buddha Bowl with Kale Pesto, Lentils and Barley

by Rachel @ The Conscious Dietitian

Sun Mar 22 10:45:19 PDT 2015

Ever thought about what’s in season in March? There is no question that Spring has arrived- the flowers are out in full force and the winter jackets are back in storage. But even though the cherry blossoms are in bloom, not much is being harvested from the veggie gardens at this time of year. Luckily, last years parsnips, carrots and beets have been kept cold in cellars for us all winter so we can still enjoy last seasons bounty while we wait for the new years crop. This Roasted Vegetable Buddha Bowl with Kale Pesto, Lentils and Barley is a great versatile dish, and an easy way to use up excess produce in your fridge. “Root vegetables such as carrots, beets, parsnips, turnips, potato and onion can be stored all winter long and are great nutrient-packed additions to any winter or early spring dish.” I love this guide from Get Local BC which shows what produce is in season by month. It even extends to seasonal seafood and meat and dairy. Lucky for us kale and mushrooms are pretty much always in season. To create this dish, choose your favourite seasonal root vegetables, roast them and serve on top of […]

Teen hikers among those rescued in B.C. backcountry

by @ CTV Vancouver Island: Latest News

Sun Feb 11 18:28:00 PST 2018

6 big benefits of fermented foods for your healthiest gut

by Mary Jane O'Byrne @ Health Matters Consulting

Tue Jul 25 13:57:30 PDT 2017

Probiotics are vital to a healthy gut and eating fermented foods are a fantastic way to get a wide variety of probiotics along with many other nutritional benefits.  This is an excerpt from Donna Gates.  Donna Gates is the international best-selling author and fermented foods pioneer behind The Body Ecology Diet. Find out more about […]

Fall is here

by White House Stables @ White House Stables

Wed Jul 23 09:41:22 PDT 2014

It’s been harvest time on the farm, starting with the thoroughbred sale in September where we send our yearlings to start the next phase of their life. Not the best of sales for us, more of a buyers market, but … Continue reading →

Celebrating World Oceans Day With BC’s Spot Prawns

by Rachel @ The Conscious Dietitian

Sat Jun 08 09:01:54 PDT 2013

You may remember a few months ago I discussed sustainable seafood options in Australia in Seafood: The good, the bad, and the ugly. Prawn lovers may have been upset to find that prawns where an unsustainable seafood choice due to their destructive fishing methods. This is unfortunate news for a prawn loving nation and for many dietitians who often recommend them as a healthier alternative to high fat meats. A Different Story For Prawns in Canada Imagine my surprise when coming over to Canada and seeing BC’s very own Spot Prawns on Environmental Scientist and Activist David Suzuki’s Top 10 Sustainable Seafood Picks. After some more investigating I found that SeaChoice, Canada, gave them a green light or “Best Choice” in terms of sustainability. This assessment is based on based on the five sustainability criteria used for fisheries assessments: inherent vulnerability to fishing pressure; status of wild stocks; nature and extent of discarded bycatch; effect of fishing practices on habitats and ecosystems; and effectiveness of the management regime. The Sustainable Story Behind BC Spot Prawns What makes BC Spot Prawns so different from other prawn species is the method of fishing used. Instead of big trawlers digging up the oceans […]

Winter Weekend Escape: 30 Hours in Victoria, BC

by Scott Meis @ Clipper Vacations Magazine

Thu Feb 01 00:00:40 PST 2018

"Final check. Buckle up! We're ready to roll!" calls the pilot. It’s a chilly, foggy morning at the dock in South Lake Union in Seattle. Our Kenmore Air seaplane begins to rumble as we slowly drift from shore to begin our water taxi across the slight chop of the lake.

The post Winter Weekend Escape: 30 Hours in Victoria, BC appeared first on Clipper Vacations Magazine.

Roasted Mushroom and Squash Pockets

by Rachel @ The Conscious Dietitian

Fri Dec 20 08:11:09 PST 2013

Christmas is upon us and where there is Christmas, there is feasting. Thinking of a meatless option that even my grandparents would eat can be a challenge. No tofu burgers or nut loaves here. I’ve been sorting through recipes and this one may make the Christmas cut. “Adding squash to your Christmas menu ensures that you are eating with the seasons. Squashes are often harvested before the frost and can last for months in storage. Squash is a great source of potassium, magnesium and folate.” Eating with the seasons can be difficult in winter. It takes some preparation and maybe some sacrifices of our favourite foods. In BC some local winter vegetables include winter squashes, pumpkins, spinach, watercress, shallots, rutabaga, potatoes, radishes, garlic, fennel, eggplant, carrots, beets, arugula, celery and celeriac. And don’t forget, cultivated mushrooms can be enjoyed year round. This recipe was adapted from Joy The Baker. The olive oil crust with seeds is what got my attention. But once you cook these pockets up, it is the filling that takes centre stage. Recipe for Roasted Mushroom and Squash Pockets This is a great dairy-free holiday recipe. The olive oil crust will sure impress your holiday guests.  For […]

St. Pet-Tricks Day – News Release

by Neal @ Growlies

Sat Feb 18 12:24:52 PST 2017

News release for St. Pet-Tricks Day at Growlies for Pets in Victoria, BC, Canada. #YYJ #YYJEVENTS Martch 17th, 18th and 19th 2017.

How Probiotics help horses

by White House Stables @ White House Stables

Tue Jun 21 09:18:45 PDT 2016

We are hosting Tahn Towns from Healthy Horses this Thursday June 23rd from 6.30pm  – 8.30pm.    

EMCS Open House: February 22, 2018

by Britt Santowski @ Sooke PocketNews

Sun Feb 11 11:00:08 PST 2018

The Edward Milne Community School is hosting an Open House, and everyone is invited to attend. Date: Thursday, February 22, 2018 Time: 6:30 – 8:30 pm Address: 6218 Sooke Road Phone: 250-642-5211 Email: emcs@sd62.bc.ca “EMCS prides itself in strong academics, … Continue reading →

Five Ways To A Healthy Gut – Prebiotics, Probiotics and Fermentation

by Rachel @ The Conscious Dietitian

Wed Jan 31 18:08:41 PST 2018

Why do we need to make sure our gut is happy? Our gut is filled with about 100 trillion bacteria, in fact, we have more bacteria cells in our body than human cells! We are only starting to understand all the functions this community of bacteria has– they crack open indigestible food for us, supply our gut with energy, manufacture vitamins, breaks down toxins and medications, and train our immune system. We also know that having a good supply of friendly bacteria can help prevent type 2 diabetes, obesity, anxiety and depression. Here are my top five ways to a healthy gut to help you be your healthiest self. This article was written for Aboriginal Healthy Living Activities run by ISPARC and SportMedBC. 1) Feed Your Friendly Bacteria The Right Food: We know that the good bacteria thrive off fibres, particularly fibres we call prebiotics. Prebiotics are food for the good bacteria or probiotics. Some of the best prebiotics include oats, legumes (beans and lentils), flaxseed, onion, garlic, rye, barley, chicory root, and dandelion root. Two Indigenous foods that are potent prebiotics include wild onion and camas, and these provide some of the oldest evidence of prebiotic food consumption in […]

'Autogyro' aircraft crash lands at B.C. airport

by @ CTV Vancouver Island: Latest News

Mon Feb 12 18:24:00 PST 2018

A pilot flying a helicopter-like aircraft called an autogyro suffered minor injuries after he crash landed between two runways.

Blueberry Kefir Post-Workout Snack

by Rachel @ The Conscious Dietitian

Mon Oct 16 10:05:03 PDT 2017

Every day there is new research emerging on the importance of our gut and resident microbes. From influencing the risk of diabetes to obesity, and anxiety to depression, we know that our tiny little microbes rule our world and we are just starting to understand how to keep them happy. Kefir is a fermented milk drink which contains a large number of beneficial bacteria; aiming for at least one fermented food a day is a good habit to get into and helps ensure a healthy colony of good bacteria is residing in our gut. Alongside the beneficial bacteria, this Blueberry Kefir Post-Workout Snack also has the perfect ratio of carbohydrates and proteins for a post-workout snack. By offering a quick refuel and a load of beneficial bacterial this post-workout snack really can be, and should, enjoyed at any time of the day. “Kefir typically contains three times the amount of probiotic cultures than yogurt and uses 10 to 20 different types of probiotic bacteria and yeasts while most yogurts use only a few. Kefir offers around 40 billion probiotic organisms per half cup.” Diet plays a huge role in making sure our beneficial bacteria are thriving, and the food that […]

Coriander Pesto Atta Wraps with Mushrooms, Feta, Capsicum and Fresh Salsa

by Rachel @ The Conscious Dietitian

Wed Mar 20 20:21:45 PDT 2013

The theme for this month’s Recipe Redux was Green With Herb Envy – with an aim to use a fresh green herbs in a nontraditional way. I choose cilantro to get a bit crazy with. This pesto recipe was inspired by the Rebar Cookbook which is hands down the best vegetarian cook book coming from Victoria, B.C. “Pepita’s, also known as pumpkin seeds, are popular in Mexican cuisine. Just 1/4 cup of pepitas provides you with 185mg of Magnesium. That’s almost 50% of your RDI” Coriander in place of basil is not the only twist. This recipe uses pepita’s (pumpkin seeds) in place of pine nuts for a solid crunch and a good squeeze of lime juice for some tang. I used parmesan cheese but if you wish to exclude dairy, a white miso paste is a good alternative. Any wrap or tortilla could be used but I chose to make Atta Flour wraps because it is a whole-wheat flour and they are super easy to make. [print-me target=”#printrecipe”] Recipe for Coriander Pesto Atta Wraps with Mushrooms, Feta, Capsicum and Fresh Salsa Serves 4 Recipe By Rachel and Rebar Cookbook Total Cook Time: 45 minutes Ingredients for Coriander Pesto Atta […]

Vehicles running red lights were CFSEU officers

by @ CTV Vancouver Island: Latest News

Fri Feb 09 18:21:00 PST 2018

We’re learning a lot more about some startling video showing cars running a red light in Richmond, B.C.

Vegetarian Kefir and Mushroom Stroganoff with Wild Rice

by Rachel @ The Conscious Dietitian

Mon Mar 03 13:36:02 PST 2014

Vegetarian Kefir and Mushroom Stroganoff. You have made it to this page either because you are intrigued, or confused. Yes Kefir in stroganoff! It’s really happening! Let me tell you all about it. “Kefir is a probiotic wonderland often containing 2-3 times more probiotic cultures than yogurt. Probiotics are important for good digestive health, and can also help to support your immune system.” If kefir is something you are not familiar with, here is a short intro. Kefir is a fermented milk ‘drink’ made from ‘grains’. I say ‘drink’ because the consistency is halfway between milk and yogurt. I say ‘grains’ because it is actually a symbiotic culture of yeast and bacteria. Sounds tasty right? To make it at home, you must obtain the ‘grains’ from a friend or a reputable source. Add milk and let it sit in a dark place and let the magic happens. Kefir has been around for centuries and is popular in Eastern and Northern Europe. It has also been consumed in Latin American countries such as Chili for over a century. It tastes much like yogurt and can be tangy, sour or effervescent. Most often it is used as a drink, but I prefer […]