Check out Karolina's latest column in 'Ottawa Life' magazine

In 'Ottawa Life' magazine, Karolina answers reader's and listeners nutrition and health questions. Write in and have your question published!

New Topics

We are receiving questions from are listeners and are compiling future show ideas, if you have a topic you would like discussed-drop us a line!

-Karolina

hnpodcast@gmail.com

Episode 2 -- Why most diets fail

This episode is all about why most diets end in failure, and what we can do to ensure healthy success!!

Salad Dressing Recipe

There are several variations to this simple recipe. Play around to see what you find the tastiest.

Juice of a fresh lemon

Good quality olive oil (this should be a staple in everyone kitchen, we go through a big bottle a month at our house)

Dried or fresh herbs of your choice (oregano is a good place to start)

1 finely diced garlic glove 

Raw honey or Agave syrup 

Salt and pepper

The rule of thumb for salad dressing is one part acid to two parts oil. 

The acid I use at home is most often fresh lemon. It gives my salad a crisp fresh flavor. Feel free to use any vinegar that you have around the house. (Remember though that white vinegar is not a good choice. It is best used as a cleaning product.) The amount that you use depends on the amount of dressing you want to make. It keeps quite well in the fridge for up to a week.

Add the corresponding amount of olive oil, the diced garlic, and a generous pinch of herbs.

Mix well. Sweeten to taste with the raw honey or agave syrup (these can be omitted if needed but do help to balance the acidity of the lemon or vinegar). Salt and pepper to taste. 

Top your favorite salad, toss and dig in!

Hummus Recipe

As promised here is my famous, easy Hummus recipe. 

1 can of chick peas drained (reserve the liquid)

1 large garlic clove

Tahini (use a good quality, preferably organic brand)

Good quality olive oil

1 fresh  whole lemon juiced 

Salt and pepper

Pour the chick peas into the bowl of a large food processor with steel blade attached.

Add the garlic clove, a tablespoon of tahini and a quarter cup of the liquid reserved from the can of chick peas.

Blend on high until mixture is smooth and the consistency of a thick pancake batter.

If it is too pasty add more liquid.

Add 2 tablespoons of olive oil.

Add the lemon juice to taste with the salt and pepper.

I prefer some zing to my hummus so I add a lot of lemon. The great thing about this recipe is that it is high in fiber, low in fat and can be modified to your specific tastes.

Enjoy!

First episode!!!!

This is episode one of the Health and Nutrition podcast with Karolina and Ingrid. The topic is blood sugar, and all of the benefits of keeping your blood sugar steady. If you need some tips on what to eat to keep from getting tired in the afternoon, or grouchy at the shopping center then this episode is for you!