Many Canadians are not eating a balanced diet, getting 22 percent of their total calories a day from foods low in nutritional value like fats and oils, condiments, candy, chips, and beverages. I want to encourage Canadians to think more holistically and long-term about their habits in 2017. By adopting healthy eating habits, you can set a foundation for living your most phenomenal life. I recommend a diet made up of primarily whole and unprocessed foods. This is a straightforward approach that takes the focus off calorie counting, elimination diets, and other ‘magic bullets’ to health. It encourages us to enjoy nutrients the way to be Mother Nature intended.
The Healthy Plate Method: Start Simple as Simple is hard Enough
This can be super simple to put into practice by using the ‘Healthy Plate’ method. What does a healthy plate look like? Think ½ devoted to fruits and veggies – the more colorful the better. 1/4 goes to a whole grain – think whole wheat bun, couscous, barley, the remaining ¼ goes to a high-quality protein like beef that is packed with nutrients like B12, iron, and zinc. Did you know the average Canadian gets less than 17 percent of their energy from protein, which is at the lower end of the recommended range of 10-35 percent? Beef has enough flavor that it satisfies the crave factor without the need for fussy sauces or seasonings – a simple salt and pepper before cooking is all you need.
Want to try this method yourself – try making my favorite healthy plate meal – beef and baby greens salad with horseradish vinaigrette (full recipe below).
The plate offers an amazing array of textures from the crunch of toasted walnuts to the smoothness of feta cheese. This salad is far from boring and the horseradish vinaigrette gives it a nice little kick to get your taste buds dancing. And of course, add a whole wheat bun to the side to complete your healthy plate.
Not only is it tasty and diverse in flavor, it is packed with nutrients. The baby greens bring a powerful punch of vitamin C and beta-carotene. The beef oven roast energizes your body with vitamin B12, B6, and zinc to fill you up, so you won’t be reaching for a snack two hours later.
My Favourite Healthy Plate Recipe: Beef with Baby Greens Salad and Horseradish Vinaigrette
Light, satiating and downright delicious! A must for lunch, snack or dinner.
PS - let me know what you think - drop me a tweet at @DaiManuel using the hashtag #BeefAdvantage
- 1/4 cup white wine vinegar 50 ml
- 1 tbsp prepared horseradish 15 ml
- 1/3 cup vegetable or coconut oil 75 ml
- 1/2 tsp salt and freshly ground pepper 2 ml
- 2 cups slivered cooked beef Over Roast or grilling steak 500 ml
- 1/2 cup crumbled feta cheese 125 ml
- 1/2 small red onion, thinly sliced
- 1/2 cup toasted walnut halves, broken 125 ml
- 4 cups baby greens 1000 ml
In a large bowl, whisk together vinegar, horseradish, vegetable oil, salt, onion, and pepper.
Add cooked beef, lettuce greens, cheese, onion, and nuts. Toss together to coat with dressing. Serve.
To toast walnuts: Place nuts on a large rimmed baking sheet. Toast in 350°F (180°C) oven, until aromatic, stirring once, about 10 minutes.