Great Food, Great Company, One Amazing Day

Posted on Monday, July 3rd, 2017

Written by Bowen Ma. Edited by Taylor Scully & Alida Finnie, RD

From everyone in the nutrition department at the HPC, we wish you and your family an amazing summer!

It doesn’t matter how you plan to spend your summer; whether you’re cooking at home, having a BBQ in the backyard, or hitting those hiking trails, we’ve got you covered with everything you need to know to stay healthy, safe, and energetic.

Have you ever though about the importance of snacking before a night of fireworks or festival, good grilling etiquette or camping food hacks? Of course you have! But we know you’re busy so we’ve helped you with the planning and did the research to back it up! This summer we want you to enjoy spending time with family, not worrying about the little things.

Grilling Hacks and Tips to Make You a Master

Grilling is like fishing: easy to learn, hard to master. Although some tips seem obvious, not everyone practices it, and that’s what separates the master from the novice. This summer, let us give you a few tips so you can grill to impress!

  1. Wash everything after handling raw meat, and don’t reuse the plate that you used for raw meat.
  2. Have a spray bottle of water nearby your grill in case of flare-ups
  3. A quick and easy way to grill large vegetables such as potatoes and ears of corn: coat heavily in a good quality cooking oil, sprinkle on seasoned salt, wrap securely in aluminum foil, and throw it on the grill.
  4. Don’t leave the meat out at room temperature for longer than one hour. This will allow bacteria to grow at an exponential rate, plus it will make the meat less fresh. If your meat is frozen stay safe and plan ahead, thaw on the bottom shelf of the refrigerator not the kitchen counter!
  5. Don’t add any salt until the meat is cooked to prevent it from getting dry and tough, as the salt will draw away moisture.
  6. Cooking chicken? If you instead to eat the skin, rub the outside with a little butter or oil and then lightly season. It’ll give the chicken a nice and crispy skin. Not eating the skin? Don’t season the outside, as it can’t penetrate the skin.
  7. Leaner steak cuts possess more flavour but will be a little tougher if cooking past medium.

Delicious Salmon Cooked Up Canadian Style

When people think of Canada what usually comes to mind? Is it our great Niagara Falls or scenes of Vancouver Island? In my mind, I think of our fresh Atlantic salmon and our sweet maple syrup! So why not combine the two this summer to make one tasty, mouth-watering, and healthy maple salmon. It’s packed with protein and omega-3 fatty acid along with a hint of that oh-so-good maple sensation!


  • 1 ½ lb salmon fillets cut into 6 equal pieces
  • ¼ cup unsalted butter, melted
  • ¼ cup maple syrup
  • 2 tbsp grainy mustard (I used Dijon Wholegrain Mustard)
  • 2 tbsp light soy sauce
  • Pepper to taste


  1. Preheat oven to 425°F
  2. Arrange the salmon pieces in a 9x13" baking dish
  3. In a small bowl, whisk together the butter, maple syrup, mustard, and soy sauce. Pour over salmon. Add some freshly ground pepper to taste
  4. Bake for 15 to 20 minutes or until salmon flakes with a fork

Recipe taken from Jo Cooks.

Camping Food Hacks

We’ve all been through the hassle of trying to pack pre-made food before we go camping or the difficulties of coming up with delicious, satisfying camping recipes. The struggle is real! Have no fear, let us help you do the thinking so you can spend less time worrying and more time with your loved ones. Here are some convenient dishes along with a side of ingenious preparation hacks!

  1. You can wrap crescent dough around a skewer/tree branch then sprinkle with a dash of cinnamon sugar to make a cinnamon roll-up- it’s deliciously fun!
  2. Have no idea of what to do with old gum or tic-tac containers? Try re-purposing them as spice jars! It’s a convenient way to help the Earth and ourselves!
  3. Feeling nutty with a craving for apples? For a quick delicious and nutritious snack, carve an apple, fill it with trail mix, and bake.
  4. Need your morning espresso? No problem, fill a coffee filter with a scoop of coffee and tie it with dental floss, and BINGO! You’ve got yourself a fresh bag of coffee!

Importance of Snacking

Think that snacking isn’t as important as a regular meal? You may be surprised! If you find yourself over eating at meal time, snacking can help you stay energized and keep you from feeling compelled to eating past comfortable. Which is especially important on busy days with family, stay focused on the festivities by taking care of your body when you start to feel gently hungry rather than hangry!

Snacking for Outdoor Activities

Pack easy, healthy, and delicious snacks that’ll keep you focused on enjoying the moment, not your appetite. Here are 5 amazing snacks to bring!

  1. Banana dipped in peanut butter, add a drizzle of maple syrup for a hint of Canadian sweetness.
  2. Trail Mix - pack a bag of dry cereal, fruits, and nuts. Mix and munch!
  3. Plain air-popped popcorn
  4. Baby carrots with hummus
  5. Greek yogurt with fresh fruit and touch of maple syrup

About Our Dietitan

Alida Finnie is one of our lead Dietitian’s and is a Certified Initiative Eating Counsellor. Her focus is helping you find a plan that shifts away from dieting and honours your individuality so you can experience true satisfaction and body trust. If you’ve tried the dieting thing more times than you can count, perhaps you’ve considered you’re not the one who’s failed, perhaps dieting has failed you? Alida is passionate about making peace with food and helping you do the same! If you’re exhausted from pinging back and forth between food guilt and deprivation with constant body worry, she is here to help guide you back to Intuitive Eating.

Get started by emailing Alida to book your complementary nutrition clarity call. You’ll learn more about the process and get clear on the next steps that suit your needs, within your means.



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