Amanda Hilton: dairy free
Showing posts with label dairy free. Show all posts
Showing posts with label dairy free. Show all posts

Fuzzless Peaches and Fuzzy Nectarines

Amanda Hilton


April 19, 2022

Each year the EWG (Environmental Working Group) releases their Dirty Dozen list. This is a list of 12 fruits and vegetables that have the highest concentration of synthetic chemicals due to conventional growing practices. Check out my previous post for the full list at www.amandahilton.ca


Numbers Four and Eight 


Number four on the Dirty Dozen list is nectarines and number eight is peaches. I’m going to combine these two tasty fruits into one blog post because they are very closely related and can often be used interchangeably. Nectarines are fuzzless peaches, or peaches are fuzzy nectarines, they are the same species and occasionally, peach trees may produce nectarines and vice versa. 


Conventionally Grown


Both nectarines and peaches have a sweet flavour and scent. This makes them irresistible to insects. Conventionally grown, these fruits are heavily sprayed with pesticides, fungicides, and herbicides. They are also often sprayed after being packed into boxes for shipping. Some peaches are picked before they are even ripe and are placed in shipping fridges to make them last longer. This is why you can find still-hard peaches at the grocery store that may never ripen. These fruits have a delicate skin which bruises easily and is very absorptive, so they tend to retain the synthetic chemicals used during conventional growing. 


Nutritional Highlights 


Peaches and nectarines are both good sources of vitamins, minerals, antioxidants, and fiber. They are delicious fresh or cooked and are best when purchased tree-ripened in the summer months. 


Local Peaches


Each year, where we live, we have a local peach festival and one of the main attractions is the peach sundae. This is vanilla ice cream topped with whipped cream and sliced local peaches. It is divine! Due to food intolerances, we can no longer enjoy this once-a-year treat, so we purchase some local organic peaches and make our own dairy free version with coconut or cashew ice cream. It is just as good, if not better since I know we aren’t going to have upset digestive systems afterwards or be bogged down with synthetic chemicals. 


Recipe


Peaches-n-cream oatmeal

⅓ cup gluten free steel cut oats 

1 medium ripe banana, mashed

½ cup dairy-free milk (I use unsweetened almond milk)


1 organic peach, diced

Coconut yogurt


In a small saucepan, combine the oats, mashed banana and milk. Simmer over medium heat, stirring occasionally, until the milk has been absorbed and the oats are soft (about 10-12 min). Spoon into a bowl and top with diced peaches and a dollop of coconut yogurt. 


Counting Down the Dirty Dozen


So far I’ve reviewed the first four items plus number eight of the EWG’s Dirty Dozen list. Check out my previous posts if you missed numbers one to three www.amandahilton.ca. Continue following along as I go through the remaining seven fruits and vegetables and hopefully you get some insight as to why these 12 chemical laden conventionally grown fruits and veggies might be better for you when bought organic. Send me a message at services@amandahilton.ca if you would like to learn more ways to add organic produce to your diet. I would love to set up a consultation to discuss your health goals! 

Food Intolerances and Birthday Parties



Food Intolerances and Birthday Parties

Amanda Hilton

March 12, 2022

Birthday parties are tough for anyone with allergies or food intolerance. Due to food sensitivities and allergies, my children and I follow a gluten free, dairy free and low sugar diet and we are also vegetarians by choice. So, when we are invited to a birthday party, which happens often when you have four children, we need to make sure we are prepared.

Most hosts will have fruit and veggie plates available for snacking, which is great since my children are not at all picky when it comes to produce. But once the hot cheesy pizza hits the table or when it is time to serve up the cake/cupcakes, my children sometimes feel a bit isolated.

I leave it up to my teenage daughter to attend gatherings with friends and choose what foods she wants to put in her body. She is aware of what the consequences are if she eats something that her digestive system does not tolerate well. My youngest daughter on the other hand is too young to even really understand our limitations. And my youngest son is way too smart for his own good. He knows to ask if something is gluten free or dairy free.

Awkward But Necessary

To ensure that we are fully prepared before we go to birthday parties, I bake gluten free dairy free cupcakes and make gluten free, dairy free pizza (we do eat some goat and sheep cheese, which is what I often use for pizza) for us to bring with us to birthday parties. Do I feel incredibly awkward bringing my own food to parties?….YES, but I would rather feel that then have my children feel left out when all the other children are munching on pizza and cake and they wonder why they have nothing but broccoli.

School Days

Having a school aged child with food sensitivities is even more difficult. Special occasion days at school (Christmas, Easter, Halloween, etc.) mean that special treats can be brought in for the class to share. This is tough for my little guy! I ALWAYS make sure I send something, since once at the beginning of his kindergarten year, when it wasn’t our allotted snack day, my son had to go without because no one brought fruit or veggies. Everything had dairy and/or gluten. No worries, he had his lunch to fill his belly, but he didn’t feel so great about being left out amongst a room full of 5/6-year-olds.

Food allergies and sensitivities are a common struggle for many families. We live in a society where food is overly processed and what we once may have thought was a healthy snack (yogurt tubes, bear paws, gold fish, etc.) is really causing digestive distress in children’s little bodies. Food allergies can be severe which may cause anaphylactic shock and allergy testing is done to determine the severity. But, some foods may have a less severe effect on the body but still cause unpleasant symptoms such as eczema, gas, bloating, loose stools, constipation, nausea, behavioural disorders, and sleep disturbance…just to name a few. If you need help adjusting your child's diet or your own, due to food sensitivity or intolerance, contact me at services@amandahilton.ca to arrange a consultation to discuss the road to digestive recovery.










Oatmeal: A Breakfast Staple

Oatmeal: A Breakfast Staple

Amanda Hilton

February 28, 2022
(updated September 8, 2023)

Oatmeal can be a great starter to anyone's day. It is one of my favourite go-to morning dishes and always a pantry staple in our home because it is so versatile and filling. As a nutritionist, some of the things I like best about oats are; they are packed with fibre, magnesium, selenium and protein, which help to keep you full until lunch; they ward off sugar cravings and they promote gut health.

I prefer to simmer steel cut oats and create a deliciously delectable bowl full of nature’s goodness. On the other hand, my oldest daughter who is usually rushed in the morning, is more of an overnight oats kind of gal. Anyway you look at it, oats can be an amazingly delicious and nutritious breakfast option. Plus, there are so many options to satisfy anyone’s taste buds.

Mix-ins

Often, while my oats are cooking, I will add in coconut milk. This gives the oats extra creaminess and adds a bit of coconut flavour. Bonus: coconut milk contains a lipid called lauric acid which has antimicrobial and anti-inflammatory properties which can support the immune system. Coconut milk also contains MCTs (medium-chain triglycerides) which have been linked to weight loss.

If you love an apple pie flavour; add chopped apples and ceylon cinnamon. The apples will add fibre contributing to your fullness factor as well as promoting gut health and cinnamon has anti-inflammatory properties as well as many other benefits. If carrot cake is more your jam; add shredded carrots, ceylon cinnamon, nutmeg, and ground ginger. Along with vitamin A and beta-carotene, carrots also contain fibre and calcium. Cinnamon, nutmeg and ginger are loaded with beneficial antioxidants.

Toppings

The beneficial toppings are endless. Here are a few that I enjoy adding and some of the reasons I love adding them:
  • Raw pumpkin seeds – high in antioxidants, vitamins and minerals
  • Sunflower seeds – contain zinc and selenium, both amazing at supporting the immune system
  • Chia seeds – high in fibre and antioxidants
  • Walnuts – contain antioxidants, protein, vitamin B6 and brain boosting omega-3 fatty acids
  • Unsweetened shredded coconut – loaded with fibre and MCTs which promote heart health and digestion
  • Bananas – high in fibre, potassium, vitamin B6, and vitamin C
  • Raspberries – full of antioxidants, fibre, vitamin C, and folate
  • Blueberries – abundant in antioxidants, fibre, and vitamin C
  • Cinnamon – known for its antiviral, anti-bacterial, anti-fungal, anti-inflammatory properties, and supports gut health
  • Raw almond butter – rich in protein, monounsaturated fats, vitamin E, and magnesium
  • Pecans – have monounsaturated fats, magnesium, fibre, and zinc

Breakfast of Champions

If you are feeling too rushed in the mornings or have more than one mouth to feed, another fantastic option is to cook your oats overnight in a slow cooker. Add the oats, water to the slow cooker the night before, then in the morning you can add all your toppings and you're all set for a simple nutritious breakfast before work or sending the kids off to school. Oatmeal can leave you satisfied till lunch time on those busy work days and full bellies are always a bonus when setting children up for a full day of learning.

Check out my Instagram @amandahiltonrhn for some of my favourite oatmeal breakfasts. Let me know how you like to eat your morning oats, I always love to try new combinations! If you are interested in more breakfast ideas and meal planning, send me a message at services@amandahilton.ca, I'd love to set up a consultation for you. 
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