Latest news with #CanadianCuisine
CTV News
01-07-2025
- CTV News
Canadian cuisine: 20 foods that reflect the country's size and diversity
Canada on a plate? Maybe not, but poutine — made up of French fries, gravy and cheese curds — is definitely a national icon. (Fudio/iStockphoto/Getty Images via CNN Newsource) Ask one of my fellow Canadians to describe our nation's cuisine and you may very well be met with a blank stare, followed by a few mumbles about poutine and maple syrup being awesome. It's a tough question to answer. Taking up a space of 3.8 million square miles, Canada is the world's second-largest country, its terrain and waters offering a diverse range of ingredients that have been incorporated into the culinary traditions of its multicultural population. For example, skilled chefs from Canada's Indigenous communities have increasingly been highlighting traditional flavors, presenting them in new and delicious ways everywhere from restaurants to food trucks. And then there are the many outside influences that have contributed a wealth of flavors to our national palate, some dating back centuries. 'To me, Canadian food is strongly defined by its multiculturalism and diversity, which is partly expressed through diasporic cuisines,' Clayton Ma, an editor with the Canadian Encyclopedia, which offers in-depth articles on many of Canada's most famous dishes, tells CNN Travel. 'For instance, the Chinese Canadian community has established strong roots in this country and, as such, the Chinese food scene in places like the Greater Toronto Area is really authentically excellent, easily on par with places like Hong Kong even.' In addition to British and French influences, he notes Canada's settler cuisines 'have been shaped by multiple immigration cohorts over time. Some notable ones which come to mind are the Jewish, Ukrainian, Chinese, Portuguese, Southwest and South Asian communities.' As for the question of whether there's one dish that could be described as 'Canada on a plate,' he says the country is far too diverse. 'That said, poutine, especially with the way it's been shaped by the Montreal scene, is a good icon because it allows different gastronomic cultures to meet,' he notes. Naturally, we had to include the famed dish in the following list of top Canadian foods, put together in honor of Canada Day, which falls on July 1. You know which dish didn't make the cut? Hawaiian pizza. It was indeed invented in Canada, but many of us are happy to let the US claim ownership of that one. Poutine Poutine is one of those dishes that appears incredibly simple to make — French fries, squeaky cheese curds and gravy. But not all poutines are created equal and the taste depends on the quality of ingredients. (For instance, you're going to want to use Prince Edward Island potatoes for those fries.) And like many great dishes, there's more than one claim about who invented it. Most food historians agree it originated in rural Quebec in the late 1950s, and the word 'poutine' is Québécois slang for mess. Today, you can find it anywhere. Diners. Pubs. High-end restaurants. And as Ma notes, there are now many variations. 'In Montreal, poutine ― while originally a Québécois dish ― has been reshaped by a number of other gastronomic cultures,' he says. 'Famously, you have things like smoked meat poutine which of course borrows from the Jewish community or Portuguese chicken poutine. Recently, I even tried a Vietnamese-inspired poutine which featured Vietnamese-style grilled meats! I can go on, there's also butter chicken poutine, Haitian-style poutine with griot and pikliz, etc.' Beaver tails BeaverTails The BeaverTails restaurant chain has outlets all over the country. (Melissa Renwick/via CNN Newsource) These much-loved pastries are oval, flat and long — just like a beaver's tail. The dough is deep-fried until golden, then topped with a variety of ingredients, usually sweet. Looking to sample some of these sweet treats? Fortunately, though many people make their own at home, the original inventors now operate a chain of 'BeaverTails' restaurants, which can be found all over Canada. According to the company, former US President Barack Obama enjoyed a beaver tail during a visit to Ottawa in 2009, and they were featured in a 2015 episode of South Park. Nanaimo bars Nanaimo bar Nanaimo bars have three layers, though there are variations in flavors. (Naomi Rahim/via CNN Newsource) A staple at picnics, potlucks and celebrations in many Canadian homes, these no-bake treats are made up of three layers. There are flavor variations, but a good Nanaimo bar should have a buttery custard filling that sits over the base, which is usually made of a mix of graham cracker crumbs and shredded coconut. This delectable combo is topped with a layer of chocolate ganache. Pinpointing its origin is difficult and there are many claims to the recipe, including under different dessert names. But, according to the Canadian Encyclopedia, it was the inclusion of Nanaimo bars in the official Expo 86 cookbook that helped expose the dessert's deliciousness to the world. The city of Nanaimo, on Vancouver Island, has understandably embraced its sweet fame and offers many options for those wanting to sample them in shops and restaurants. Tourtière The province of Quebec has contributed heavily to Canada's culinary scene, so much so that we could easily put together a separate list of classic Québécois dishes. Among the most famous is tourtière, a meat pie with a golden flaky crust that's often served at Christmas gatherings. According to Canadian Food Focus, it was eaten as far back as the 1600s, when the French began settling in Quebec. Fillings often include ground beef, veal or pork, as well as potatoes and various spices including cloves and nutmeg. Saskatoon berry pie While we're on the subject of pie, this one is not savory but it's definitely tasty. Famous in Canada's prairie provinces, Saskatoon berry pie, as the name suggests, is filled with Saskatoon berries. It's even been featured on a Canadian postage stamp. As for the taste, Saskatoon berries are often described as a nuttier version of a blueberry. According to the Canadian Encyclopedia, 'Saskatoon' is derived from the Cree word for these berries, which thrive in cold temperatures. A 2019 report by Canada's national broadcaster, the CBC, quotes Caroline Harris, a traditional knowledge keeper from Saskatchewan's Big Island Lake Cree Nation, as saying the berry has played a 'huge role in our culture for thousands of years.' 'We use them in soups, pies, to sweeten our teas, in bannock,' she said. 'You can also use them for dyes.' Bannock Bannock is a traditional quick bread that takes its name from the early Scottish settlers who arrived in North America during the 18th and 19th centuries and cooked it on a bannock stone. Today, it is widely associated with Canada's First Nations communities. It often makes an appearance at festivals and family gatherings, and is usually deep-fried, oven-baked or pan-fried. And according to the CBC, most Indigenous families have their own unique recipes, which are passed down from generation to generation. Want to sample bannock during your next visit to Canada? There are plenty of restaurants and food trucks that have you covered, including Salmon n' Bannock Vancouver, Tea N Bannock (Toronto) and Bannock Express (Saskatoon). Lobster rolls Lobster roll Canada's maritime provinces are famous for their fresh lobster rolls. (Stephanie Nantel/via CNN Newsource) Yes, the U.S. has these too. And it may even have invented them, claim various food historians. But Canada's lobster rolls are delicious as well, and we're willing to bet the Atlantic lobsters caught to make them don't concern themselves with matters of maritime borders as they freely wander the waters of our great nations. The provinces of Newfoundland and Labrador, New Brunswick, Nova Scotia and Prince Edward Island are all excellent places to sample the country's famed lobster rolls. Usually served on a grilled hot dog bun, in some versions the thick, juicy chunks of lobster are mixed with butter, lemon juice, salt and black pepper, while other variants use mayonnaise and can include chopped celery or scallions. Split pea soup Split pea soup Traditional homemade split pea soup with bacon. (Mariha-kitchen/iStockphoto/Getty Images via CNN Newsource) This is another comforting home-cooked dish that was born out of convenience. The Canadian Food Focus organization notes the main ingredients — yellow split peas and pork — were easy to transport and store, making it a popular dish for French sailors and fur traders who began traveling to Canada in the 17th century. Today, it remains a beloved staple of Québécois cuisine. Butter tarts Butter tarts Butter tarts feature a flaky pastry shell and a buttery, sweet filling. (Jennifer Gauld/iStockphoto/Getty Images via CNN Newsource) Right up there with Nanaimo bars, butter tarts are another beloved Canadian dessert. These small sweet tarts feature a flaky pastry shell, which is filled with a buttery, sweet filling that typically includes some type of syrup. Some prefer to add raisins, others like them plain. The rebellious among us will add pecans. Butter tarts have been around for a while. The first published recipe appeared in 1900, in 'The Women's Auxiliary of the Royal Victoria Hospital Cookbook,' reports the Canadian Encyclopedia. 'Ontarians love their butter tarts — they're like mini pecan pies, what's not to love! — while people out west favor Nanaimo bars, sometimes called smog bars or prayer bars in the US,' Andrew McIntosh, a senior Canadian Encyclopedia editor, told CNN in 2024. B.C. salmon B.C. salmon British Columbia is famous for its wild Pacific salmon. (Tracey Kusiewicz/Foodie Photography/via CNN Newsource) British Columbia's wild Pacific salmon is legendary. Famed for its rich flavor, there are various species in the province's coastal waters, including sockeye, coho and Chinook. It can be prepared countless ways, with many ingredients, but sushi fans will want to give 'the B.C. roll' a try. Said to have been invented by a Japanese chef in Vancouver in the 1990s, this 'uramaki' roll usually contains barbecued salmon skin and cucumber, with the rice on the outside. A report published by the University of British Columbia notes that Pacific salmon provides far more than just food for many Indigenous Peoples across the Pacific Rim. 'They are part of traditions that go back thousands of years, such as the First Salmon Ceremony — a celebration to welcome salmon back from their journey into the ocean, and to pay them respect,' says the article. Ketchup chips Ketchup chips Similar to Flamin' Hot Cheetos, a ketchup chips snack session will leave your fingers stained. (E. Jason Wambsgans/via CNN Newsource) Amongst our many flavors of potato chips, there's one that stands out as uniquely Canadian: Ketchup chips. One can't help but wonder why they never caught on in the US, because these bright red tangy flavor bombs are addictive. Thankfully some appear to be in the know. Back in 2023, an American father-son duo went viral for driving for two days from the state of Virginia in a vintage army jeep to reach Niagara Falls, where they stocked up on 40 bags of Ketchup chips. Warning: The seasoning is so bright it stains your fingers — a telltale sign that someone has indulged in a bag. You can find ketchup chips in any convenience or grocery store, produced by all the major potato chip brands. Fish and brewis Fish and brewis Fish and brewis is one of Newfoundland's most popular traditional dishes. (cpjanes/iStockphoto/Getty Images/iStockphoto via CNN Newsource) A traditional Newfoundland dish, fish and brewis features salted, dried codfish and a type of biscuit referred to as 'hard bread.' Soaked and boiled, the mixture is sometimes served with 'scrunchions' — crispy pieces of fried salted pork fat. The preparation offers hints of its origins — it was developed by fishermen who needed their meals to last through long voyages at sea. Other popular foods visitors to the province should sample include Figgy Duff — a pudding that doesn't actually contain figs — and a traditional Jiggs Dinner, a reflection of Newfoundland's Irish influences. Pouding Chômeur Pouding Chomeur A modern version of Pouding Chômeur, made with a maple sauce, served in Quebec City. (grandriver/iStockphoto/Getty Images via CNN Newsource) Don't let the name fool you. Though Pouding Chômeur translates to 'poor man's pudding,' its humble origins overshadow the decadence of this dish. A traditional Québécois dessert created during the Great Depression, it's made with cake batter, which is baked in a hot syrup (today that's usually maple syrup), creating a delicious caramelized sauce. Halifax donairs On the surface, Halifax donairs resemble Greek gyros or Turkish doner kebabs. But this east coast fast food item has a taste all its own. The spiced, ground beef, cooked on a vertical spit, is sliced onto a warm pita. The donair sauce makes it unique — it's made with condensed milk and has a sweet, garlicky flavor. Originally a late-night treat in Halifax, donair cravings have since spread to all corners of the nation. According to Tourism Nova Scotia, of which Halifax is the capital, the restaurant King of Donair was the first to introduce donairs, in 1973, and since 2015 it has been officially recognized as 'the official food of Halifax.' P.E.I. oysters Prince Edward Island, or just P.E.I., is Canada's smallest province but one of its top culinary destinations. Fresh Atlantic mussels, clams, lobster, crab and fish and chips are all on the menu there, but the oysters deserve a special mention, thanks to the unique properties of the island's coastal waters. Malpaques are the most famous variety, now found on menus all over the world thanks to the 1900 Exposition Universelle, a world's fair in Paris that declared it the best oyster on the planet, praising its clean and sweet finish. The Malpeque Oyster Barn, in Malpeque Bay, has been shucking and serving since 1999. Meanwhile, Tourism PEI has put together a nice overview of other popular oyster varieties as well, including Raspberry Points and Valley Pearls. Pierogies Pierogies A classic plate of pierogies. Bacon bits and sour cream are key. (LauriPatterson/iStockphoto/Getty Images via CNN Newsource) Pierogies are hugely popular in Western Canada, thanks to its massive population of Ukrainian and Polish descendants, which has adapted them to local tastes over the years. They're most commonly filled with mashed potatoes and cheese and pan-fried or boiled, then served with sour cream and bacon bits. There are sweet options too, including versions filled with Saskatoon berries. The world's largest pierogy statue, fork and all, can be found in the small town of Glendon, in northern Alberta. It stands 27 feet tall and weighs 6,000 pounds, a testament to the area's history as a farming community; many early 19th-century immigrants from Eastern Europe settled in the Glendon area. Bison burger Sometimes touted as a healthier option to beef, bison meat is leaner but has a richer, earthier taste. Don't let the 'h' word scare you. It's delicious. Often referred to as buffalo, bison has been a staple of Indigenous cuisine for centuries, also providing materials for clothing and shelter, among other uses. Today, bison burgers are a popular menu item at restaurants in the prairies, where bison are raised. Among the ones we would love to sample is the bison burger at the Feast Café Bistro in Winnipeg, Manitoba, a restaurant specializing in Indigenous cuisine. Its version, served on a fresh bannock bun, features a hand-pressed Manitoba bison patty, alder-smoked bacon, wild blueberry BBQ sauce, red onions, dill pickles, fresh tomato, lettuce, mayo, mustard and cheddar. Montreal smoked meat Montreal's Schwartz's Deli Montreal's Schwartz's Deli is famous for its delicious smoked meats. (Christinne Muschi/Bloomberg/Getty Images via CNN Newsource) Reflecting the city's Jewish deli culture, Montreal smoked meat is said to have been brought over in the late 19th or early 20th century by Jewish immigrants from Eastern Europe. It's made with beef brisket that's been cured, smoked and brined in a mixture of spices including whole peppercorns, coriander, mustard seeds and garlic. The brisket is typically sliced by hand, piled onto slices of rye bread and topped with yellow mustard. But these days you can even find it on poutine, as Ma notes. Tourisme Montréal offers an in-depth guide to the city's smoked meat scene, highlighting the debate around its origins and a few recommendations on where to try it, including the legendary Schwartz's Deli, which has been around since 1928. Montreal bagels All right New York, settle down. We're not here to argue about who does them best. The bagel was first brought to North America by Jewish immigrants from Poland and other Eastern European countries. But there are a few subtle differences between the versions found in the two great cities that made them famous. 'The dough in a Montreal bagel is boiled in honey water, hand-rolled, then baked in a wood-fire oven,' explains the Canadian Encyclopedia. 'The recipe contains malt flower and no salt or eggs. The result is a crispier, slightly sweeter, flatter, more compact bread than what comprises the more puffy, smooth-surfaced New York bagel.' Let's just celebrate their differences and agree they're all delicious. Maple syrup You didn't think we'd leave Canada's most famous culinary staple off the list, did you? Maple syrup is incredibly versatile and used for a lot more than just pancakes. Maple-glazed salmon, for example, is divine. The Quebec Maple Syrup Producers group — often called 'the OPEC of maple syrup' — refers to it as liquid gold, noting that Canada's First Nations people were harvesting the sap long before Europeans arrived. For a quintessentially Canadian experience, try snow taffy. Hot maple syrup is poured onto snow or ice, causing it to solidify into a sticky, chewy treat that's rolled onto a wooden stick. By Karla Cripps, CNN
Yahoo
29-06-2025
- General
- Yahoo
This Canada Day, taste your Canadian pride
Canada Day is coming up, and never in recent memory (or perhaps back in 1867 when the nation officially became a new federation with its own constitution) has this country seen such a massive surge in national pride. We're practically shouting it out from the rooftops and encouraging everyone to think Canadian, buy Canadian — cook Canadian. And enjoy the foods reflective of everything that is great about our country. As Canadians, we enjoy foods that pay homage to the places where we live, be it poutine in Quebec or lobster from the Atlantic provinces. There's Montreal's smoked meat, Ontario's butter tarts, Alberta's beef, and, of course, maple syrup. And let's not forget our beer! It wouldn't be Canada Day without quaffing a cold one (even a non-alcoholic one) and a barbecue. We have wheat that is one of the most coveted food products across the globe, and 80% of Canada's mustard seeds grown out west supplies to the rest of the world. Of course, the earliest cuisines can be traced to First Nations, the Indigenous along with the English, French and Scottish settlers. Research shows Canadian cuisine has historically been shaped by Indigenous influences which have remained a constant in Canada's food identity. Foods we celebrate to this day. And Canadians love to celebrate with dishes reflective of the country's great bounty — dishes like the famous French-Canadian Tourtiere pie filled with rib-hugging pork, veal and special spices, a dish that's been around since the 1600s and one of the most popular in the Canadian food repertoire. We've got an awesome selection of award-winning wines and spirits — vodka made from our icebergs, ice wines made from grapes in Southern Ontario and British Columbia — and some of the greatest, award-winning cheeses in the world. For those with a sweet tooth we have sugar pies and butter tarts and Nanaimo bars and some of Canada's most famous ice cream companies — Chapman's and Kawartha Dairy, deeply entrenched in pure Canadian products. But what exactly is Canadian cuisine? Truth be told, there really is no one food that defines the nation. This country is huge and each region has its own identity with various dishes identified with ingredients particular to that region. Throughout the decades, the cuisine has evolved and incorporated to reflect the multicultural fabric that envelops this great country, exhibiting the diversity of everyone who lives and cooks here. Every new resident from the of hundreds of countries that call Canada home has brought along customs and culinary heritage, firmly entrenching the diverse dishes into the soul of the nation. So, along with the Nanaimo bars and bacon, you'll find pierogies and beef patties and curried dishes. You'll find onion dip next to hummus, and falafel next to sandwich wraps. Pizza and veal cutlet sandwiches are firmly entrenched as the snack of choice after a late-nigh hockey game among friends. Portuguese custard tart next to a Tim Hortons maple-flavoured doughnut. There are thousands of more dishes that fall under the Canadian label. In fact, from far and wide, the multicultural mosaic of the nation has certainly inspired global flavours to infuse traditional Canadian meals. International flavours and spices, such as za'atar, turmeric and togarashi sit shoulder-to-shoulder next to salt, pepper and garlic powder. We have amazing Canadian success stories, like that of the Hadhad family, luxury chocolate makers from Syria who had to flee their home after their chocolate factory was bombed during the Syrian civil war. The Hadhads came to Canada as refugees, bringing with a wealth of chocolate knowledge, and opening up a chocolate factory to great success in their new home in Antigonish, N.S. Today, Peace by Chocolate, a name given to the company by the family to reflect their hopes for the future, is considered one of the most successful confectionary companies world-wide. There are so many other food stories like this, making one realize just how unique Canada is in the food world, and oh so flavourful. What makes us so proud to be Canadian. And something to celebrate this Canada Day.
Yahoo
29-06-2025
- Health
- Yahoo
I'm a dietitian. 4 healthiest Tim Hortons menu items I order (and 4 calorie bombs I always skip)
When it comes to iconic Canadian cuisine, maple syrup and poutine may come to mind. But no fast food chain is as synonymous with Canada as Tim Hortons. Once known for coffee and doughnuts, the chain has grown rapidly since it opened its first storefront in Hamilton, Ont. in 1964. Now, Tim Hortons is a global brand with more than 5,800 locations worldwide — it's now available in 19 countries, including shops in Mexico, Thailand and the Philippines. The chain has also expanded its offerings well beyond the morning staples of danishes and teas, introducing new menu items such as flatbread pizzas, loaded rice and quinoa bowls — and recently, even steak sandwiches with bacon and peppercorn sauce. This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle. Given Tim Hortons' popularity with Canadians and increasingly varied menu options, Yahoo Canada asked a dietitian to weigh in on which menu items they'd recommend, and which ones to skip. 'Like most fast food restaurants, the majority of Tim Hortons menu items are not the healthiest,' says Tammy Lomond, a registered dietitian at JM Nutrition. 'Many are high in calories, unhealthy fats, sodium and or sugar.' However, like most fast food restaurants, healthier options can be found when you know what to look for. When it comes to fast food generally, Lomond advises diners to avoid super-sizing and choosing small portions instead. She says to look for items that are grilled or baked rather than fried, and to choose a side salad instead of fries, if possible. Lomond also suggests people watch out for high calorie add-ons, like creamy sauces, bacon, cheese or gravy, which can sneakily increase sodium and fat content. Instead of sugary drinks, choose water. By reading the menu and checking the nutritional information, diners can make informed choices and choose items lower in sugar, sodium and saturated and trans fats. 'Personally, I don't eat or drink at Tims or any fast food restaurants on a regular basis, just a few times a year, as needed, when travelling,' Lomond says. 'Even then, I often bring my own food and drinks when possible. I prefer to prepare food and coffee at home where I have more control over what's in it and its nutritional value. Plus, it's more cost efficient.' Read on to see what Lomond would skip or try at Tims, based on available nutrition information. Black coffee and tea The healthiest drink options at Tims are water, black coffee and bagged or steeped tea, says Lomond. When it comes to original roast, dark roast or decaf coffees Lomond suggests drinking them black or with one to two milk rather than cream. 'If you need a little sweetener, try to stick to one sugar,' she adds. FYI: At Tims, a medium double-double (coffee with two creams and two sugars) is around 200 calories and 21 grams of sugar, according to the company's nutrition guide. Other beverages, which incorporate pre-made elements are typically more excessive in calories, unhealthy fats or sugar, Lomond says. 'If you really want a specialty beverage, choose a small cappuccino or latte.' For iced drinks, a small, unsweetened iced latte (90 calories, 9 grams of sugar) could be a better option than an Iced Capp, or opt for a Pineapple Dragon Fruit Quencher or Strawberry Watermelon Quencher: 'These are the lowest in calories, unhealthy fats and/or sugar,' Lomond explains. Egg and Cheese English Muffin 'For breakfast sandwiches, choose an english muffin over a biscuit or bagel,' Lomond says. 'Biscuits are high in unhealthy fats, and bagels have double the carbohydrates — about the amount of carbs in four slices of bread.' Lomond points out the Egg and Cheese English Muffin sandwich has the lowest calories and sodium among breakfast sandwiches, clocking in at 270 calories and 500 mg of sodium. Crispy Chicken Craveable While this option has the least amount of unhealthy fats among sandwiches, it is high in sodium — coming in at 960 mg. If you're watching sodium intake, Lomond suggests the Classic Chicken Wrap instead, which is low in unhealthy fats, and lower in sodium than other sandwiches and wraps at 660 mgs. (By the way, the Turkey Bacon Club, my go-to, has a shocking 1,440 mg of sodium. News to me!) Garden Minestrone Soup Some of the soups at Tims are reasonably healthy, says Lomond. She suggests the regular Garden Minestrone Soup (100 calories, 590 mg sodium) or the cream of broccoli (100 calories, 650 mg sodium.) 'Chili is a fairly good option in terms of calories, fats and carbs, but it is high in sodium,' she notes. 'Stick to the regular size.' 'Soups tend to be very high in sodium,' she cautions. 'If you're watching sodium intake, avoid large orders of Tomato Parmesan, Spicy Thai, Potato Bacon and Clam Chowder.' (1040 mg, 1030 mg, 1150 mg, and 1270 mg of sodium, respectively.) Hot chocolate 'Especially the large and extra-large sizes,' Lomond says. A large hot chocolate from Tims is 380 calories and has a whopping 58 grams of sugar. Iced Capp The beloved Iced Capp is unfortunately not a very healthy option, Lomond says. A medium has 330 calories and 42 grams of sugars. 'Light Iced Capps are much lower in calories and unhealthy fats, but still packed with sugar,' Lomond said. Creamy Chill More of a dessert than a drink, Tims Creamy Chills are non-caffeinated frozen drinks — similar to milkshakes and topped with whipped cream. For this reason, Lomond skips them when looking for a summer drink. 'All sizes are over 400 to nearly 700 calories and packed with sugar and unhealthy fats,' Lomond says. New menu items: Loaded wraps, bowls, flatbread pizza In the last few years, Tims has gotten creative and added new menu items. Loaded wraps and bowls were added in June 2022, while flatbread pizzas followed in 2024. Lomond says she skips these options. 'These are all very high in sodium, most are very high in carbs, and flatbread pizzas are high in unhealthy fats,' she explains. A Simply Cheese flatbread pizza has 1590 mg of sodium and 68 grams of carbs, while a Cilantro Lime Chicken Loaded Wrap has 1060 mg of sodium and 56 grams of carbs. Overall, Lomond suggests reviewing any fast food menu and nutritional information in store or online to make informed choices, and choosing items that are lower in calories, sugar, sodium and saturated and trans fats. And of course, it's worth noting that it's all about striking a balance. There's nothing wrong with treating yourself to your favourite treats from Tim Hortons — or any fast food restaurant — but knowing the nutritional information can help you work these into your diet.
Yahoo
28-06-2025
- Health
- Yahoo
I'm a dietitian. 4 healthiest Tim Hortons menu items I order (and 4 calorie bombs I always skip)
When it comes to iconic Canadian cuisine, maple syrup and poutine may come to mind. But no fast food chain is as synonymous with Canada as Tim Hortons. Once known for coffee and doughnuts, the chain has grown rapidly since it opened its first storefront in Hamilton, Ont. in 1964. Now, Tim Hortons is a global brand with more than 5,800 locations worldwide — it's now available in 19 countries, including shops in Mexico, Thailand and the Philippines. The chain has also expanded its offerings well beyond the morning staples of danishes and teas, introducing new menu items such as flatbread pizzas, loaded rice and quinoa bowls — and recently, even steak sandwiches with bacon and peppercorn sauce. This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle. Given Tim Hortons' popularity with Canadians and increasingly varied menu options, Yahoo Canada asked a dietitian to weigh in on which menu items they'd recommend, and which ones to skip. 'Like most fast food restaurants, the majority of Tim Hortons menu items are not the healthiest,' says Tammy Lomond, a registered dietitian at JM Nutrition. 'Many are high in calories, unhealthy fats, sodium and or sugar.' However, like most fast food restaurants, healthier options can be found when you know what to look for. When it comes to fast food generally, Lomond advises diners to avoid super-sizing and choosing small portions instead. She says to look for items that are grilled or baked rather than fried, and to choose a side salad instead of fries, if possible. Lomond also suggests people watch out for high calorie add-ons, like creamy sauces, bacon, cheese or gravy, which can sneakily increase sodium and fat content. Instead of sugary drinks, choose water. By reading the menu and checking the nutritional information, diners can make informed choices and choose items lower in sugar, sodium and saturated and trans fats. 'Personally, I don't eat or drink at Tims or any fast food restaurants on a regular basis, just a few times a year, as needed, when travelling,' Lomond says. 'Even then, I often bring my own food and drinks when possible. I prefer to prepare food and coffee at home where I have more control over what's in it and its nutritional value. Plus, it's more cost efficient.' Read on to see what Lomond would skip or try at Tims, based on available nutrition information. Black coffee and tea The healthiest drink options at Tims are water, black coffee and bagged or steeped tea, says Lomond. When it comes to original roast, dark roast or decaf coffees Lomond suggests drinking them black or with one to two milk rather than cream. 'If you need a little sweetener, try to stick to one sugar,' she adds. FYI: At Tims, a medium double-double (coffee with two creams and two sugars) is around 200 calories and 21 grams of sugar, according to the company's nutrition guide. Other beverages, which incorporate pre-made elements are typically more excessive in calories, unhealthy fats or sugar, Lomond says. 'If you really want a specialty beverage, choose a small cappuccino or latte.' For iced drinks, a small, unsweetened iced latte (90 calories, 9 grams of sugar) could be a better option than an Iced Capp, or opt for a Pineapple Dragon Fruit Quencher or Strawberry Watermelon Quencher: 'These are the lowest in calories, unhealthy fats and/or sugar,' Lomond explains. Egg and Cheese English Muffin 'For breakfast sandwiches, choose an english muffin over a biscuit or bagel,' Lomond says. 'Biscuits are high in unhealthy fats, and bagels have double the carbohydrates — about the amount of carbs in four slices of bread.' Lomond points out the Egg and Cheese English Muffin sandwich has the lowest calories and sodium among breakfast sandwiches, clocking in at 270 calories and 500 mg of sodium. Crispy Chicken Craveable While this option has the least amount of unhealthy fats among sandwiches, it is high in sodium — coming in at 960 mg. If you're watching sodium intake, Lomond suggests the Classic Chicken Wrap instead, which is low in unhealthy fats, and lower in sodium than other sandwiches and wraps at 660 mgs. (By the way, the Turkey Bacon Club, my go-to, has a shocking 1,440 mg of sodium. News to me!) Garden Minestrone Soup Some of the soups at Tims are reasonably healthy, says Lomond. She suggests the regular Garden Minestrone Soup (100 calories, 590 mg sodium) or the cream of broccoli (100 calories, 650 mg sodium.) 'Chili is a fairly good option in terms of calories, fats and carbs, but it is high in sodium,' she notes. 'Stick to the regular size.' 'Soups tend to be very high in sodium,' she cautions. 'If you're watching sodium intake, avoid large orders of Tomato Parmesan, Spicy Thai, Potato Bacon and Clam Chowder.' (1040 mg, 1030 mg, 1150 mg, and 1270 mg of sodium, respectively.) Hot chocolate 'Especially the large and extra-large sizes,' Lomond says. A large hot chocolate from Tims is 380 calories and has a whopping 58 grams of sugar. Iced Capp The beloved Iced Capp is unfortunately not a very healthy option, Lomond says. A medium has 330 calories and 42 grams of sugars. 'Light Iced Capps are much lower in calories and unhealthy fats, but still packed with sugar,' Lomond said. Creamy Chill More of a dessert than a drink, Tims Creamy Chills are non-caffeinated frozen drinks — similar to milkshakes and topped with whipped cream. For this reason, Lomond skips them when looking for a summer drink. 'All sizes are over 400 to nearly 700 calories and packed with sugar and unhealthy fats,' Lomond says. New menu items: Loaded wraps, bowls, flatbread pizza In the last few years, Tims has gotten creative and added new menu items. Loaded wraps and bowls were added in June 2022, while flatbread pizzas followed in 2024. Lomond says she skips these options. 'These are all very high in sodium, most are very high in carbs, and flatbread pizzas are high in unhealthy fats,' she explains. A Simply Cheese flatbread pizza has 1590 mg of sodium and 68 grams of carbs, while a Cilantro Lime Chicken Loaded Wrap has 1060 mg of sodium and 56 grams of carbs. Overall, Lomond suggests reviewing any fast food menu and nutritional information in store or online to make informed choices, and choosing items that are lower in calories, sugar, sodium and saturated and trans fats. And of course, it's worth noting that it's all about striking a balance. There's nothing wrong with treating yourself to your favourite treats from Tim Hortons — or any fast food restaurant — but knowing the nutritional information can help you work these into your diet.
Yahoo
28-06-2025
- Health
- Yahoo
I'm a dietitian. 4 healthiest Tim Hortons menu items I order (and 4 calorie bombs I always skip)
When it comes to iconic Canadian cuisine, maple syrup and poutine may come to mind. But no fast food chain is as synonymous with Canada as Tim Hortons. Once known for coffee and doughnuts, the chain has grown rapidly since it opened its first storefront in Hamilton, Ont. in 1964. Now, Tim Hortons is a global brand with more than 5,800 locations worldwide — it's now available in 19 countries, including shops in Mexico, Thailand and the Philippines. The chain has also expanded its offerings well beyond the morning staples of danishes and teas, introducing new menu items such as flatbread pizzas, loaded rice and quinoa bowls — and recently, even steak sandwiches with bacon and peppercorn sauce. This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle. Given Tim Hortons' popularity with Canadians and increasingly varied menu options, Yahoo Canada asked a dietitian to weigh in on which menu items they'd recommend, and which ones to skip. 'Like most fast food restaurants, the majority of Tim Hortons menu items are not the healthiest,' says Tammy Lomond, a registered dietitian at JM Nutrition. 'Many are high in calories, unhealthy fats, sodium and or sugar.' However, like most fast food restaurants, healthier options can be found when you know what to look for. When it comes to fast food generally, Lomond advises diners to avoid super-sizing and choosing small portions instead. She says to look for items that are grilled or baked rather than fried, and to choose a side salad instead of fries, if possible. Lomond also suggests people watch out for high calorie add-ons, like creamy sauces, bacon, cheese or gravy, which can sneakily increase sodium and fat content. Instead of sugary drinks, choose water. By reading the menu and checking the nutritional information, diners can make informed choices and choose items lower in sugar, sodium and saturated and trans fats. 'Personally, I don't eat or drink at Tims or any fast food restaurants on a regular basis, just a few times a year, as needed, when travelling,' Lomond says. 'Even then, I often bring my own food and drinks when possible. I prefer to prepare food and coffee at home where I have more control over what's in it and its nutritional value. Plus, it's more cost efficient.' Read on to see what Lomond would skip or try at Tims, based on available nutrition information. Black coffee and tea The healthiest drink options at Tims are water, black coffee and bagged or steeped tea, says Lomond. When it comes to original roast, dark roast or decaf coffees Lomond suggests drinking them black or with one to two milk rather than cream. 'If you need a little sweetener, try to stick to one sugar,' she adds. FYI: At Tims, a medium double-double (coffee with two creams and two sugars) is around 200 calories and 21 grams of sugar, according to the company's nutrition guide. Other beverages, which incorporate pre-made elements are typically more excessive in calories, unhealthy fats or sugar, Lomond says. 'If you really want a specialty beverage, choose a small cappuccino or latte.' For iced drinks, a small, unsweetened iced latte (90 calories, 9 grams of sugar) could be a better option than an Iced Capp, or opt for a Pineapple Dragon Fruit Quencher or Strawberry Watermelon Quencher: 'These are the lowest in calories, unhealthy fats and/or sugar,' Lomond explains. Egg and Cheese English Muffin 'For breakfast sandwiches, choose an english muffin over a biscuit or bagel,' Lomond says. 'Biscuits are high in unhealthy fats, and bagels have double the carbohydrates — about the amount of carbs in four slices of bread.' Lomond points out the Egg and Cheese English Muffin sandwich has the lowest calories and sodium among breakfast sandwiches, clocking in at 270 calories and 500 mg of sodium. Crispy Chicken Craveable While this option has the least amount of unhealthy fats among sandwiches, it is high in sodium — coming in at 960 mg. If you're watching sodium intake, Lomond suggests the Classic Chicken Wrap instead, which is low in unhealthy fats, and lower in sodium than other sandwiches and wraps at 660 mgs. (By the way, the Turkey Bacon Club, my go-to, has a shocking 1,440 mg of sodium. News to me!) Garden Minestrone Soup Some of the soups at Tims are reasonably healthy, says Lomond. She suggests the regular Garden Minestrone Soup (100 calories, 590 mg sodium) or the cream of broccoli (100 calories, 650 mg sodium.) 'Chili is a fairly good option in terms of calories, fats and carbs, but it is high in sodium,' she notes. 'Stick to the regular size.' 'Soups tend to be very high in sodium,' she cautions. 'If you're watching sodium intake, avoid large orders of Tomato Parmesan, Spicy Thai, Potato Bacon and Clam Chowder.' (1040 mg, 1030 mg, 1150 mg, and 1270 mg of sodium, respectively.) Hot chocolate 'Especially the large and extra-large sizes,' Lomond says. A large hot chocolate from Tims is 380 calories and has a whopping 58 grams of sugar. Iced Capp The beloved Iced Capp is unfortunately not a very healthy option, Lomond says. A medium has 330 calories and 42 grams of sugars. 'Light Iced Capps are much lower in calories and unhealthy fats, but still packed with sugar,' Lomond said. Creamy Chill More of a dessert than a drink, Tims Creamy Chills are non-caffeinated frozen drinks — similar to milkshakes and topped with whipped cream. For this reason, Lomond skips them when looking for a summer drink. 'All sizes are over 400 to nearly 700 calories and packed with sugar and unhealthy fats,' Lomond says. New menu items: Loaded wraps, bowls, flatbread pizza In the last few years, Tims has gotten creative and added new menu items. Loaded wraps and bowls were added in June 2022, while flatbread pizzas followed in 2024. Lomond says she skips these options. 'These are all very high in sodium, most are very high in carbs, and flatbread pizzas are high in unhealthy fats,' she explains. A Simply Cheese flatbread pizza has 1590 mg of sodium and 68 grams of carbs, while a Cilantro Lime Chicken Loaded Wrap has 1060 mg of sodium and 56 grams of carbs. Overall, Lomond suggests reviewing any fast food menu and nutritional information in store or online to make informed choices, and choosing items that are lower in calories, sugar, sodium and saturated and trans fats. And of course, it's worth noting that it's all about striking a balance. There's nothing wrong with treating yourself to your favourite treats from Tim Hortons — or any fast food restaurant — but knowing the nutritional information can help you work these into your diet.
