Vegetable Intake, Protein Powders, & Healthy Snacks - Goodness Me!

Vegetable Intake, Protein Powders, & Healthy Snacks


Emily’s youngest has had her first fever! Which can always be nerve wracking, especially for first time moms. Janet and Emily discuss watching your child’s behaviours, medicine, hydration and other signs to watch for if your child does have a fever. Janet also revisits what she used to do in the past for her children.  

First Segment: Trending Topics
6:35 – 28:37

On this week’s episode, Janet and Emily are challenging you to eat more vegetables! As a society we are not eating enough vegetables, and it can be hard to get them all in. Vegetables increase your immunity, increase your energy, fuel gut bacteria, and improve your mental health. Veggies are delicious and there’s so much variety to choose from. Janet and Emily also discuss different ways to get vegetables in, ways to hide them in your children’s meals, and different ways to prepare your vegetables! Are you eating enough vegetables? Will you accept the challenge to eat more?

Second Segment: Questions from Listeners
21:19 – 28:35

Question #1

Trish asks, “Hey ladies – I’ve just introduced protein powder into my routine. I know nothing about them except for the benefits – Do you ladies have a preference to whey or vegan? What’s your favourite powder?

Emily Says:

  • Whey protein market is more saturated with low-quality powders, so pick one that isn’t filled with additives
  • Whey is easy to digest, creamy, and mixes well with smoothies
  • Vegan proteins are also easy to digest, but can have more of a gritty texture
  • Hemp, pea, and rice protein are other options as well – sometimes you can get a blend that mixes a few of these
  • Switch up your proteins! Switch between different kinds so your body doesn’t get bored of it  

Question #2

Lisa asks, “Hey Janet and Emily – I work a desk job and I’m really bad for snacking. If I can’t fix my snacking problem, do you have any healthy snacks you could recommend? Thank you!”

Janet Says:

  • If you’re snacking throughout the day you probably haven’t had a fulfilling enough breakfast
  • Eat your breakfast, lunch, and dinner and make sure that you are full and satisfied after these meals
  • To drink throughout the day you can have a mix of Dandy Blend or Cocoa, Cream, Coconut Oil and Collagen – provides you with healthy fat, and protein

Emily Says:

  • Dark chocolate – make sure it is of high quality and at least 80%, that way you’re not as tempted to eat the whole bar
  • Good quality cheese – high fat snack that keeps you satisfied
  • Plain yogurt, pumpkin seeds, and Suzie’s Good Fat Bars are also great options!

What’s For Dinner
28:40– 31:54

Janet made a delicious, flavourful soup with this brisket recipe below. Make sure to save the broth and your extra cabbage!

Beef Brisket with Red Cabbage

  • 1 beef brisket
  • Spice rub (see below)
  • ½ large red cabbage
  • 1 onion, diced
  • 4 cloves garlic, chopped
  • 2 -3 cups stock or broth
  1. Preheat the oven to 350. Rub some of the spice mixture over the beef, and place the meat in a medium roasting pan. Bake it uncovered for about 1 hour, till lightly browned on the outside.
  2. Remove the beef to a platter, and place the cabbage, onion, and garlic in the bottom of the roasting pan. Place the brisket on top of the vegetables. Pour the broth over. The liquid should come just to the bottom of the brisket.
  3. Cover the roasting pan with foil or with a tight fitting lid. Turn the heat to 325 and bake about 3 ½ hours more.
  4. Remove from the oven and place the brisket on a platter or cutting board. Cover tightly and let it rest for about 10 minutes before slicing it.
  5. Meanwhile, spoon the vegetables onto a serving platter, and top with the sliced beef.
  6. If you wish, may boil the remaining drippings to reduce them in volume, and spoon some of the juices on top of the meat. Alternately, you can reserve the liquid as a base for soup – a recipe I’ll share with you next time on Honest to Goodness.

 Spice Rub

  • 1 tsp cumin
  • 1 tsp sweet paprika
  • 1 Tbsp Simply Organic garlic powder
  • 2 tsp ground coriander
  • 1 Tbsp unrefined salt
  • ¼ tsp ground black pepper

Combine the spices in a small jar and use to season meats such as brisket, pot roast, ground beef, or steak. This makes enough for two to four uses, depending on the portion size you are preparing. You can double the recipe so you always have some of this tasty rub on hand.

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