Author: Monda Rosenberg

1. While burning chicken on the barbie seems to be a national pastime, there’s no need for it. The usual problem is that the barbecue’s intense heat sears the chicken’s tender surface before it’s cooked through. It can take a long time for the heat to make it to the centre of the piece of chicken, especially when you’re grilling up thick pieces with bones. One solution is to precook the chicken: wrap all the pieces in foil and place on the grill until partially cooked, then take the pieces out of the foil and finish them on the grill. And read on for other ways to achieve a beautifully barbecued bird.
2. Never barbecue chicken (or any tender food) over high heat. If you’re cooking on moderate heat but still find the chicken burning in some areas, either move the grill several inches away from the heat, or reposition chicken to a cooler part of the grill. Never leave the lid open; keeping it closed as much as possible will ensure the chicken will be evenly cooked through.
3. Prevent sticking by oiling the grill or coating it with cooking spray before putting anything on it. Also lightly oil chicken pieces – and vegetables and fruit, for that matter – before placing them on the grill.
4. Adapt your grill method to the cut of chicken you’re using. There is no one-size-fits-all technique. Why grill thin boneless skinless breasts the same way you would thick chicken legs, or bony-fatty wings or chicken quarters? Large bone-in pieces benefit from long and slow grilling over low heat. The smartest way to grill a whole chicken is to use a rotisserie attachment, the beer can method or butterfly the bird. Check this website for recipes for all of these approaches.
5. To maximize barbecue flavour, make sure all parts of the chicken pieces are exposed to the heat. Thread bony wings on a skewer starting at the meaty end and ending at the skinny wing tip, so the wing is stretched out. Position them on the grill with the thickest portion over the hottest part of the barbecue.
6. For even cooking, keep the thickness of chicken pieces as even as possible. Before putting bone-in breasts or thighs on the grill, place them on a cutting board and firmly press down on them with your hands. Boneless thighs have a thin portion at one end. Simply fold this thin portion under itself to even out the overall thickness of the thigh. To flatten a whole bird, cut out the backbone. Flip the chicken breast-side up, then open it like a book. Firmly press down on the breastbone to flatten. 
7. Hold the carbs! Unfortunately, many recipes call for you to lather on the barbecue sauce throughout the grilling. Most sauces are sugar laden, and any high-sugar mixture will burn under intense heat. So hold off on basting and brushing on any sweet sauce or glaze, including bottled barbecue sauces, until the last few minutes of grilling. These sauces aren’t intended to penetrate into the chicken flesh but to form a flavour coating. When you bite into the chicken, the glaze taste hits first – this is true whether you add the sauce at the beginning or for just the last few minutes of grilling. Brushing it on at the start may leave you with a charred coating.
8. Marinating chicken can add flavour and moistness, if you do it right. Research shows that marinades don’t penetrate far into the chicken flesh, so begin by removing the skin from the chicken. (While this may seem like a loss of crisp deliciousness, the skin acts as a barrier for the marinade that’s brimming with aromatics and spices. If you’re a skin lover, however, leave it on but don’t except the flesh to pick up as much marinade flavour. ) Then, make deep slashes in the chicken or poke holes all over it before submerging in the marinade; that gives the marinade mixture a passage deep into the flesh. With legs, for example, after pulling off the skin, use a sharp knife to make two or three deep slashes almost to the bone.
9. For barbecuing a whole chicken, a rotisserie attachment is one secret to a beautiful bird. As the chicken slowly turns above the heat, it bastes itself inside and out, producing amazingly juicy meat and gorgeous crispy brown skin. Before putting the chicken on the spit, remove any fat from the body and neck cavities. Dry the bird by patting with paper towels. Tuck the wings behind the neck and tie the legs together with twine to keep them from flopping around.
10. Don’t desert the bird! Chicken is one food you shouldn’t simply throw on the barbie and then forget about. If the skin is still on the chicken, fat will drip from it as it heats up – creating perfect flare-up conditions. And if the chicken is skinless, you have the worry that the delicate meat will dry out and burn. Either way, you need to stay close, frequently raising the lid to check on the cooking progress, and turning the pieces if the underside is getting too brown or moving them so the well-done areas are over the coolest part of the grill.

Here’s to perfect grilled chicken!

Author: Doug Cook, RD MHSc CDE 

Think thinning bones is only something women need to worry about? Think again. Men need to think about the health of their bones too, maybe more so. Why? Because men are less likely to be tuned into their bodies, or be informed about health issues, like women are, and often miss catching potential problems like osteoporosis early on. The fact of the matter is, one in five men over the age of fifty will break a bone due to osteoporosis, making it a health issue men are more likely to face than prostate cancer. A sobering thought indeed.

Osteoporosis is a progressive disease where bones lose mass over time and deteriorate; bones become thinner and lose strength leading to increased bone fragility and a significant risk for fracture (or broken bones), most commonly the hip, spine, wrist or shoulder. To make matters worse, thirty-seven percent of men will die within one year after breaking a hip compared to twenty-eight percent of women. It’s thought to be because men typically have more comorbidities, or other diseases, at the time of the fracture.

The good news is that it’s never too late to start to reduce the risk for osteoporosis. Read more.

Doug Cook is a new and welcome contributor to CFC’s Health Portal. Doug is a Registered Dietitian/Nutritionist who works in a hospital setting, private practice and as a nutritional consultant. He practices a holistic and integrative approach providing science-based guidance on food and diet along with nutritional supplements and natural health products where appropriate. He is regularly called upon by the media to help make sense of the latest food and nutrition hot topics. He wrote a popular newspaper column called The Vice Squad for seven years in the Toronto Star and Hamilton Spectator and also co-authored Nutrition for Canadians for Dummies (Wiley 2008).

It’s Winning Wednesday! Tell us which one of our BBQ recipes you like best http://chicken.ca/recipes/category/bbq/ for a chance to win a stainless steel BBQ set. You have until Tuesday, May 21^st at 5 PM to submit your entries. Good cluck!

By: Kelly Atyeo, Guest Health Writer

“I’m so stressed,” “Work is stressing me out,” “I am stuck in traffic… so stressful!”  Sound familiar? It seems as if our society lives in a world of stressful situations – or at least situations that are perceived to be stressful. Stress affects our mental health – a huge aspect of overall well-being.   

The link between food, stress and mental health is a relatively new area of research, but is quite exciting! Although we cannot say a specific food “cures” stress, there is evidence that stress affects food intake and healthy eating is key when you feel stressed. 

Stress and Food

Your food intake can change when you are under stress, but it is very individual – some people eat more and some eat less. Also, what changes is the type of foods people eat.  Research shows that people tend to eat more high-fat, sweet, and processed foods that they would typically avoid. These are often considered “comfort foods.” This is an issue because these food choices may lead to weight gain, affect other conditions one may have (like diabetes), and generally lack nutrients that may be useful in combating symptoms of stress. Make it a priority to eat a healthy balanced diet to cope with stress instead!

Read more about “Stress and Food – An Interesting Relationship” in recognition of Mental Health Week (May 6 – 12).

Kelly Atyeo is a Professional Home Economist with a background in nutrition and nutrition communication. She is Vice President and co-owner of Creative Sampling Solutions Inc., a food marketing company that creates and executes retail programs and consumer shows related to Eating for Wellness. Kelly is also a health writer, nutrition communication consultant, and public speaker. Through her activities she strives to educate people on nutrition and health, while giving people the tools to make healthy foods a part of their lifestyle.

It’s NHL playoff season and you’ve invited all of your friends over for the big game!

At the same time, you’ve also been working steadily on improving your own eating habits and cutting out junk food. What are you going to do??? Your friends are going to expect lots of greasy food and plenty of alcohol! Do you just give up and give in?

The answer is: of course not! Whether it’s the playoffs, or some other major sporting event worth celebrating, these parties are normally synonymous with high-fat foods loaded with salt. But, there are ways to “clean up” your parties and make them both nutritious and delicious. Your friends might even thank you!

First, let’s identify the staple foods normally at these sporting parties: chips, peanuts, chicken wings, chili, hot dogs, hamburgers, and finger foods such as cheese, sausage rolls…..and, of course, beer! Munching on these foods over a two or three hour period can result in a fat intake three to four times higher than the daily recommendations, and, subsequently, a caloric intake likely near 4,000–5,000 (the daily recommendation being 2,000–2,500).The sodium (salt) content of these foods can be very high as well, easily exceeding 5,000 mg (2,300 mg being the daily maximum intake).

Overall, it’s a recipe for a health disaster!

There is some good news, however. Many of the foods listed above can easily be substituted or modified into healthier versions. You can also take into consideration the order the food is offered in, how it is presented, the size of the plates being used, and so on.

Read more from Luke Corey’s article “The Big Game!” for great tips on healthy eating during sporting events.

Luke Corey is a Registered Dietitian and new and welcome contributor to CFC’s Health Portal. He is the founder and Chief Operator of Complete Health and Nutrition, a private practice in Halifax, Nova Scotia that is dedicated to providing residents with the most credible, reliable and effective nutrition information, resources and services available. He works with individual clients, provides group presentations, writes articles for magazines and newspapers, develops workplace wellness programs for companies, and appears in the media on a regular basis to discuss the latest nutrition topics.

Everyone loves to feel their best in the summer and that includes shedding some of those unwanted winter pounds. A great way to lose weight is by following a healthy diet and getting regular exercise.

It can be as simple as eating a healthy meal of protein rich chicken followed by a nice long walk. Check-out these healthy low-fat/low-calorie chicken recipes that will have you looking and feeling great before the hot weather arrives…..if it ever arrives!

Easy Herb Baked Chicken - 220 calories per serving

http://chicken.ca/recipes/view/easy-herb-baked-chicken/#

This simple recipe is perfect for a weeknight meal. Serve it with a side of greens like broccoli or kale and quinoa or brown rice for added fibre. Don’t forget that once you add the sides, the calories will go up so keep the portions small.

Salad of Apples, Grapes and Roast Chicken with Korean Dressing - 370 calories per serving

http://chicken.ca/recipes/view/salad-of-apples-grapes-roast-chicken-with-korean-dressing/#

This is a great way to eat your fruits and veggies! The Korean-style dressing is oh-so easy to make and you can double it up and keep it in the fridge for up to two weeks.

Spaghetti Squash and Chicken au Gratin - 270 calories per serving

http://chicken.ca/recipes/view/spaghetti-squash-and-chicken-au-gratin/#

This dish cuts back on the calories by using spaghetti squash instead of the usual pasta. Spaghetti squash is not only full of vitamin C but high in fibre which helps in maintaining a slim waist!

Baked Eggs and Kale Ramekins - 190 calories per serving

http://chicken.ca/recipes/view/baked-egg-chicken-and-kale-ramekins/#

This dish can be enjoyed for breakfast, lunch or dinner and is surprisingly low in calories yet loaded with flavour!  Not a big fan of kale? Try using spinach, Swiss chard or broccoli instead.

How do you shed those pesky winter pounds?

By: Kelly Atyeo, Guest Health Writer 

A child’s food choices are determined by several factors including: food availability, personal preference, and culture. In today’s fast-paced society, the key word is: convenience. Often, this steers us in the direction of making pre-packaged meals that may not be the most nutritious. Many prepackaged meals are high in saturated fat, sodium, refined sugars, and additives. Not only that, but heating up a pre-packaged meal involves using minimal food skills, such as knowledge of food preparation and ingredients.  

Recent research suggests a relationship between food preparation/cooking skills and healthy eating in children, adolescents and possibly adults. This sparked a number of school and community programs across the country aiming to improve children’s and adults’ foods skills. These programs include: Saskatchewan’s Kids Kitchen, Quebec’s Petits cuistots/Parents en réseaux, and Ontario’s Community Food Advisory Program.

These programs are designed to get kids and adults into the kitchen to learn how to safely cook meals, understand food and nutrition and work as a team. This helps children develop a positive relationship with food. 

You can make your own kitchen a FUN classroom for both yourself and your kids! 

Read more for tips that will help transform your kitchen into a creative classroom full of fun, excitement, and most importantly, nutritious and tasty foods.

Kelly Atyeo is a Professional Home Economist with a background in nutrition and nutrition communication. She is Vice President and co-owner of Creative Sampling Solutions Inc., a food marketing company that creates and executes retail programs and consumer shows related to Eating for Wellness. Kelly is also a health writer, nutrition communication consultant, and public speaker. Through her activities she strives to educate people on nutrition and health, while giving people the tools to make healthy foods a part of their lifestyle.

Caption this photo for a chance to win an insulated cooler seat! This nifty seat will keep your food and drinks cold on those hot summer days. It would be perfect to bring to a picnic or camping! You have until Tuesday, May 7^th at 5 PM to submit your entries. Good luck!

If you read our blog then you already know that during the week of January 22, 2013, I was off-site with the team at In Motion filming our new series of 10 how-to videos.

You’ll be happy to know that they are done but we won’t be releasing the videos all at once. Some of these are seasonal so keep your eyes peeled throughout the year as new ones are released.

Here are two new how-to videos we are releasing this month.

How-To Make Chinese California Fusion Chicken Salad

How-To Make Savoury Asparagus and Chicken Bread Pudding

Still to come:

• How-To Make a Garden Tomato, Basil and Chicken Tart
• How-To Make a Baked Spinach and Chicken Omelet
• How-To Make Fast Five-Spice Roast Chicken
• How-To Make Quick and Easy Sausage Rolls
• How-To Make Easy Chicken Fried Rice
• How-To Make Ricotta Stuffed and Sauced Chicken Over Pasta
• How-To Make Chicken Marrakesh
• How-To Make Chicken Tartlets with Cranberry Sauce

Have you tried making a recipe that you learned from one of our how-to videos? If so, which one and how did it turn out? We’d love to hear from you!

By: Kelly Atyeo, Guest Health Writer

What’s for dinner? Where are we eating dinner? Do we even have time for dinner?

Between afterschool activities and lessons, healthy family dinners often take a back seat. Yet, family meals are so important, offering a time for sharing stories, learning manners and eating nutritious foods. Research shows that the benefits of the family meal for children and adolescents include: improved dietary intake, better weight management, healthier family communication, more balanced mental health and school performance, lowered risk of substance abuse and the prevention of disordered eating.

Despite these benefits, eating a meal as a family can become the last thing on the agenda. However, with proper planning you can make time for family meals throughout the week.

Here are a few simple tips and meal ideas to help you feed your family some healthy options and give everyone more time to enjoy each other’s company. Read more.

Kelly Atyeo is a Professional Home Economist with a background in nutrition and nutrition communication. She is Vice President and co-owner of Creative Sampling Solutions Inc., a food marketing company that creates and executes retail programs and consumer shows related to Eating for Wellness. Kelly is also a health writer, nutrition communication consultant, and public speaker. Through her activities she strives to educate people on nutrition and health, while giving people the tools to make healthy foods a part of their lifestyle.