Clone of Nutrition at Home

Sport & Recreation at Home

Sport & Recreation is committed to ensuring the community has access to resources that contribute to increased health and wellness

Keep your body and soul well fed!

We know that this time can be quite stressful and overwhelming for everyone. You may be doing things differently from your normal routine; perhaps social distancing by yourself has led you to learn how to cook, or maybe you are noticing there are less options at the grocery store as the shelves get emptier and emptier. Many of us are even turning to food as a way to deal with sadness, fear, and boredom.

Whatever the challenge you may be facing, it can make it extremely difficult to focus on nutrition, but it is so important to eat well and nourish not only your body, but your mind too!

Do you have a nutrition question and you just can't seem to find the answer? Ask us! Submit your question to and have your nutrition questions answered by a Registered Dietitian! 

* Please note that we will answer as many questions as we can and share the most relative questions and answers for our KPU community in our upcoming content 

I don’t know about you, but I have a hard time coming up with variety in my breakfasts, and I usually get tired of the same thing over and over again. This unique frittata recipe uses butternut squash which is a delicious winter vegetable that is extremely plentiful this time of year! Try out this recipe for yourself and let us know what you think!

Recipe adapted from: Dietitians of Canada Cookspiration (Denise A. Hartley)

Prep Time: 1 hour
Cook Time: 35-40 minutes
Makes: 12 servings


  • 1 butternut squash, peeled and cubed (about 4-5 cups)
  • 1 package spinach, chopped (about 300g)
  • 1 1 ½ cups potatoes, peeled and cubed small
  • ¾ cup red onion, thinly sliced
  • 8 eggs
  • ½ cup milk
  • 1 cup cheddar cheese, shredded
  • ½ cup feta cheese, crumbled


Roasting the butternut Squash

  1. Preheat oven to 375OF
  2. Cut your butternut squash in half, lengthwise, using a sharp sturdy knife
  3. Scoop out the seeds and stringy pieces and discard
  4. Peel and cut the butternut squash into small cubes
  5. Place butternut squash onto a baking sheet with parchment paper, drizzle with olive oil, and season with salt and pepper
  6. Roast for about 45 minutes, or until squash is soft and tender

Making the Frittata

  1. Increase oven temperature to 400OF
  2. Gently stir in the spinach, potatoes and red onion with the cooked butternut squash. Spread out this mixture evenly onto a lightly greased, 9x13 baking dish
  3. In another bowl, whisk together the eggs and milk. Add salt and pepper to your liking.
  4. Pour egg mixture over the vegetables and stir gently to distribute. Sprinkle with cheddar and feta.
  5. Bake in preheated oven for 35-40 minutes or until the eggs are set.
  6. Enjoy!

Content provided by KPU Student Health Promotion

Summer BBQ

The weather is getting warmer and that means its officially BBQ season! The great thing about the BBQ is that you can cook almost anything on it…grilled vegetables, skewers, homemade burgers, the options are endless! KPU Student Health Promotion has provided you with two yummy BBQ recipes to try out at home.

The best part – both recipes were developed by Registered Dietitians so not only are they tasty, but they are also good for you! If you don’t have a BBQ at home, don’t worry, these recipes can easily be adapted to be cooked in the oven or on the stove.


Intermittent fasting has been around for quite some time, but it has been gaining increasing popularity over the past few years as a flexible approach to dieting. Suggested benefits have included weight loss, increased energy, and improved blood sugars, but are these benefits backed by research?

KPU Student Health Promotion has reviewed the evidence from trusted sources to determine whether the intermittent fasting diet is an effective approach to weight loss. Let’s dive into this popular diet and provide you with the facts to make an informed decision!


Intermittent Fasting


Sunday, June 21st is National Indigenous People’s Day, where we celebrate the many diverse cultures of First Nations, Inuit and Metis people across Canada! We would like to acknowledge and honour the unceded traditional and ancestral lands of the Kwantlen, Musqueam, Katzie, Semiahmoo, Tsawwassen, Qayqayt and Kwikwetlem peoples, on whose territories KPU campuses’ stand.

To honour this important occasion, KPU Student Health Promotion wanted to share a research study conducted by Megan Matthews (KPU’s Student Health Promotion Coordinator) as part of her Master’s in 2018. Megan’s research explores the topic of Indigenous food sovereignty and how a land-based Summer Institute that was held in Mi’kma’ki (the traditional and unceded lands of the Mi’kmaq) educated participants about the relationship between land, food and overall health and wellbeing.

Check out the summary report here!


This week, KPU Student Health Promotion explores the fad of protein! How much protein do our bodies actually need? Are we consuming too much? Do athletes need to consume more? We have reviewed the literature to provide you with evidence-based information about what you need to know about protein!


Check out this video created by Student Health Promotion showing you how to make a delicious and easy pasta marinara sauce. Follow along with the video and download the recipe to make this at home!


It’s getting warmer outside, and you may be finding yourself going for more walks in your neighborhood or even going for hikes at your favorite local trail. When we engage in any type of physical activity, it is very important to think about how we will keep our bodies well hydrated.

As we exercise, we lose electrolytes and fluids in our sweat, especially if we are being active outside where it is warm and humid, so it is key to consider how much water we should be consuming. Check out this handout created by Student Health Promotion that focuses on hydration!

  • We have reviewed the literature for you to provide accurate information so you can make informed decision about your health and nutrition!
  • Download The Hydration.pdf


In this week’s nutrition article, KPU Student Health Promotion is providing a science-based examination into the craze of coconut oil! Coconut oil is often marketed to consumers as a “superfood” that will provide you with various positive health benefits, but are these claims based in scientific evidence?

We have reviewed the literature for you to provide accurate information so you can make informed decision about your health and nutrition!



There are a number of ways that gardening can benefit your overall health, especially in its ability to provide us with healthy fruits and vegetables to nourish our bodies!

Check out the following document created by KPU Student Health Promotion that provides a few examples of easy fruits and veggies to grow at home, as well as an easy and delicious recipe!


Did you know that sugary drinks (like soft drinks, juices, energy drinks and sports drinks) are the biggest contributor to added sugar in our diets?

While these drinks may taste delicious, you may want to re-think your drink! Excessive sugar consumption can be associated with several negative health effects, and sugary drinks usually contain high amounts of added sugar.

Watch the video to see just how many teaspoons of sugar are in several common sugary drinks. A key thing to know is that there are approximately 4 grams of sugar in every teaspoon!

Remember to make water your number one choice when you are thirsty. Water keeps you hydrated and is important for your overall health!


The topic of mindful eating has been gaining quite a bit of popularity as a way to change eating behaviours free from diets and restrictions. There is no singular term that can define mindful eating, but it includes focusing on being present while you’re eating and acknowledging the way food makes you and your body feel.

Research even shows that mindful eating may improve self-esteem, self-empowerment, and contribute to weight loss. Check out the following document created by Student Health Promotion that provides you with a brief introduction to mindful eating and a few helpful resources to learn more!

You asked, and we answered! This week’s nutrition article focuses on 5 healthy snack ideas that you can easily add into your daily meal routine. To have your questions answered, please submit them to or keep an eye out on the Sport and Rec Instagram page.

Many of us are finding it difficult to eat healthy during this time, and we also have to be mindful of how often we are going out in public, including trips to the grocery stores. That is why it is so important to plan ahead before you pick up your weekly groceries. To help with this, we have created a grocery list for one week that provides examples of healthy options you can purchase with a limited budget in mind. We have also included two recipes that you can make with the ingredients on the list.

Download the PDF Grocery List here!

1. Mango Strawberry Smoothie

Recipe from: Dairy Farmers of Canada
Serving Size: 2
Prep Time: 5 mins
    • 1 cup frozen, chopped mango
    • ½ cup frozen, sliced strawberries
    • 2 tbsp. chia seeds, hemp seeds or ground flax seeds
    • 1 cup milk (or non-dairy alternative)
    • ½ cup plain, Greek yogurt
    • 1 ½ tsp. honey
    • 1 tsp. vanilla extract
    1. Place all ingredients into a blender. 
    2. Blend until smooth.
    3. Serve and Enjoy!


Mango Strawberry Smoothie

2. Go-To Green Smoothie

Recipe from: The Real Food Dietitians
Serving Size: 2
Prep Time: 5 mins
    • 1-1/2 cups ice
    • 1 medium banana, fresh or frozen (or sub for 1 cup of any fruit)
    • 2 handfuls of spinach
    • ½ avocado
    • 1 ½ - 2 cups milk or non-dairy alternative 
    • 2 scoops of protein powder of choice
    1. Place all ingredients into a blender
    2. Blend until smooth
    3. Serve and enjoy!


Green Smoothie

3. Chocolate Peanut Butter Smoothie

Recipe from: Desiree Nielsen, Registered Dietitian
Serving Size: 1
Prep Time: 5 mins
    • 1 ripe banana
    • 1 cup milk or non-dairy alternative 
    • 2 tbsp. hemp seeds
    • 1 heaping tbsp. peanut butter
    • 1 tbsp. unsweetened cocoa
    • ¼ tsp cinnamon
    1. Place all ingredients into a blender
    2. Blend until smooth
    3. Serve and enjoy!


Chocolate Peanut Butter Smoothie