RECIPES
Recipes
Table of Contents
Soups
Chilled Carrot-Orange Soup........................2
Portuguese Green Soup ...............................3
Cream of Any - Vegetable Soup...................4
All-Season Raspberry Soup..........................5
Three Sisters Soup........................................6
Speedy Vegetable Soup for One...................7
NEW - Curried Mixed Veggie
and Lentil Soup............................................8
Salads
Beet and Apple Salad ...................................9
Nappa, Mango and Pear Salad...................10
Tossed Greens with Mandarin Oranges ....11
Strawberry and Spinach Salad ...................12
Green and Red Pepper Salad .....................13
NEW - Fruit and Couscous Salad .............14
NEW - Middle Eastern Pita Salad .............15
NEW - Nappa Cabbage Salad....................16
Vegetable and Fruit Side Dishes
Bannock with Currants..............................17
Spinach Dip................................................18
Tzatziki Cucumber Dip .............................19
Guacamole Dip ..........................................20
Colour It Up Broiled Vegetable Kabobs ....21
Pineapple Stuffed Squash...........................22
Sweet Potato Baked Fries...........................23
Harvard Beets in Minutes ..........................24
Sweet ‘n’ Sour Red Cabbage
with Balsamic Vinegar ...............................25
Spicy Peach Chutney .................................26
Mango Salsa................................................27
Corn and Black Bean Salsa ........................28
Main Dishes
Moroccan Beef Stew...................................29
Create Your Own Stir-Fry ..........................30
Chinese Cabbage Stir Fry ..........................31
Rotini with Ricotta & Summer Vegetables..32
Curried Chicken and Nectarines...............33
Hawaiian Chicken......................................34
Colour It Up Vegetable Pasta Sauce ..........35
Chicken Cacciatore....................................36
Vegetarian Lasagna.....................................37
Vegetarian Chili..........................................38
Vegetable Stew with Dumplings................39
Vegetable Frittata .......................................40
Vegetable Bread Pudding ...........................41
Mediterranean Pasta...................................42
Black Bean Tostadas ...................................43
French Toast with Fruit .............................44
Tuna Mandarin Roll-Ups ...........................45
Southweat Quinoa Salad Wraps.................46
NEW - Easy Stuffed Skillet Peppers..........47
NEW - Thai Salmon and Veggie Rice .......48
NEW - Fresh Vegetable Roll......................49
NEW - Sun-dried Tomato Hummus .........50
Desserts
Raspberry Yogurt Sauce .............................51
Blueberry Sauce..........................................51
Strawberry Nutmeg Dip.............................52
Colour It Up Fruit Salad............................53
Fruit Crisp..................................................54
Bases for Fruit Crisps.................................55
Homemade Fruity Yogurt ..........................56
Strawberry Freezer Jam..............................57
Plum Buttermilk Muffins...........................58
NEW - Tropical Smoothie .........................59
NEW - Wholesome Pumpkin Muffins......60
NEW - Summer Fruit Compote................61
NEW - Anytime Fruit Compote................62
NEW - Apple Pie Shake.............................63
RECIPES
PAGE 1
SOUPS
Chilled Carrot-Orange Soup
1 tbsp
1
5
2 cups
1/2 cup
butter or margarine
15 mL
medium onion, chopped
1
carrots, thinly sliced
5
chicken broth*
500 mL
orange juice
125 mL
Salt and pepper
Chopped fresh dill (optional)
*Use 3 chicken bouillon cubes or sachets to make 2 cups of chicken
broth.
1. Turn on stove to medium heat. In a medium saucepan, melt
butter or margarine. Add chopped onion and cook until soft,
about 10 minutes.
2. Add sliced carrots, chicken broth, orange juice and salt and
pepper.
3. Cover and cook until carrots are very tender, about 20 minutes.
4. Purée in a blender or food processor. Chill.
5. Serve chilled. Sprinkle with chopped fresh dill.
Recipe adapted from Quickies: Ten Quick Ways with Everyday
Foods by Monda Rosenberg with permission from McClelland
and Stewart Inc.
EASY ALL STAR RECIPE
10 minutes to prepare
30 minutes to cook
Makes 4 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
medium saucepan
measuring cups
mixing spoon
blender or food
processor
NUTRITION NOTES:
It is a common belief
that cooked vegetables
are less nutritious that
raw vegetables. While it
is true that cooking may
cause vegetables to lose
some vitamins into the
cooking water, the loss is
pretty small. With soup,
there is no need to worry –
all the vitamins stay in the
soup.
There is a bonus to
cooking carrots. The crisp
fibre of raw carrots locks
nutrients inside. Cooking
softens the fibre, making
the nutrients inside more
available for the body to use.
TASTY IDEAS:
If you are not sure about
eating cold soup, turn this
recipe into “Hot” CarrotOrange Soup. Cold or hot,
this soup tastes great!
RECIPES
PAGE 2
SOUPS
Portuguese Green Soup
2 tbsp
1
2
2
3 cups
1 cup
¼ lb
¼ tsp
¼ tsp
2 cups
olive oil
medium onion, finely chopped
garlic cloves, minced
medium potatoes, peeled and diced
chicken broth
water
chorizo or seasoned sausage,
thinly sliced
salt
pepper
kale, washed, trimmed
and shredded
25 mL
1
2
2
750 mL
250 mL
100 g
1 mL
1 mL
500 mL
Beans:
1. In a large saucepan, heat 1 ½ tablespoons of the oil over
medium heat. Add onions and garlic. Cook for 5 minutes or
until onions are tender.
2. Add potatoes and cook for 5 minutes longer. Stir often. Stir
in chicken broth and 1 cup water. Bring to a boil. Reduce
heat to medium-low, cover and simmer until potatoes are
soft, about 15 minutes.
3. In a non-stick fry pan, heat remaining ½ tablespoon oil
over medium heat. Add sausage and cook until browned,
about 6 to 8 minutes. Remove sausage to paper towels to drain.
4. With a potato masher, mash potatoes directly in saucepan.
Add sausage, salt, and pepper and bring to a boil. Reduce
heat to low, and simmer about 5 minutes. Add kale and
simmer until tender, about 5 to 8 minutes longer.
ALL STAR RECIPE FOR
ONE OR TWO
25 minutes to prepare
40 minutes to cook
Makes 2 servings
WHAT YOU NEED:
large saucepan
sharp knife
cutting board
non-stick frying
pan potato masher
mixing spoon
measuring cups
and spoons
This hearty soup is
great for your bones.
The kale provides a
good source of
calcium. A diet rich in
calcium helps keep
bones strong as we age.
NUTRITION NOTES:
Eating Well with
Canada’s Food Guide
recommends that people
eat at least one dark
green and one orange
vegetable each day. The
kale in this soup is a good
example of a dark green
vegetable.
TASTY IDEAS:
To cut down on cooking
time and to use up
leftovers, use left over
cooked potatoes.
RECIPES
PAGE 3
SOUPS
Cream of Any-Vegetable Soup
1 tbsp
1 tbsp
1 tbsp
2 tsp
¼ tsp
1/8 tsp
1/8 tsp
1 cup
1/8 tsp
½ cup
chopped celery
chopped onion
butter or margarine
all-purpose flour
instant chicken stock mix
salt
pepper
milk
Worcestershire sauce
cooked vegetables
(see combinations below)
15 mL
15 mL
15 mL
25 mL
1 mL
0.5 mL
0.5 mL
250 mL
0.5 mL
125 mL
1. In a small saucepan cook celery and onion in butter or
margarine until tender. Stir in flour, chicken stock mix, salt
and pepper until blended. Add milk and Worcestershire sauce.
Cook and stir until thickened and boiling. Cook and stir for 1
minute more.
2. Cool slightly. Place soup in a blender (or use hand-held
blender). Blend about 30 seconds or until smooth. Return
to saucepan and heat through.
Creamy Nutmeg-Carrot Soup
Prepare soup as shown above using cooked carrots. Add a dash of ground
nutmeg before blending.
Cheesy Cauliflower Soup
Prepare soup as shown above using cooked cauliflower. Add 1 tbsp
grated Parmesan cheese and a dash of garlic salt before blending.
Curried Broccoli Soup
Prepare soup as shown above using cooked broccoli. Add a dash of curry
powder before blending.
EASY RECIPE
FOR ONE OR TWO
15 minutes to prepare
15 minutes to cook
Makes 1 serving
WHAT YOU NEED:
sharp knife
cutting board
small saucepan
mixing spoon
measuring cups and
spoons
blender or hand-held
blender
NUTRITION NOTES:
Use skim or 1% milk to
keep the fat content low
in this recipe. The
pureed vegetables add
body to this soup so
cream is not needed.
TASTY IDEAS:
Make a larger batch of this
recipe. Store leftovers in
individual containers.
Reheat for a quick meal later.
Cream soups can be stored in
the refrigerator for 3 to 5 days
or in the freezer for 3 months.
Creamy Mushroom Soup with Chives
Prepare soup as shown above using cooked mushrooms. Top with 1 tsp
snipped chives.
Dilled Potato Soup
Prepare soup as shown above using cooked potato.
Add ¼ tsp dried dillweed before blending.
Spinach with Tarragon Soup
Prepare soup as shown above using cooked spinach.
Add ¼ tsp dried tarragon before blending.
RECIPES
PAGE 4
SOUPS
All-Season Raspberry Soup
1
1 cup
1/2 tsp
14 oz (425 g) package of frozen
raspberries
sour cream
cardamom
1
250 mL
2 mL
1. Put frozen raspberries and sour cream in a food processor or
blender. Blend until fairly smooth.
2. Strain through a sieve if you want to remove the seeds.
3. Add cardamom and mix well. If the soup seems too thick, add a
little water.
Recipe adapted from The Vitality Cookbook by Monda Rosenberg
and Frances Berkoff with permission from HarperCollins
Publishers Ltd.
FAST AND EASY RECIPE
5 minutes to prepare
Makes 4 Food Guide
Servings
WHAT YOU NEED:
blender or food
processor
sieve
mixing spoon
NUTRITION NOTES:
Raspberries get their
red colour from plant
pigments. These
pigments are known
as phytochemicals
which help protect
against diseases such
as cancer and heart
disease.
TASTY IDEAS:
Cover and refrigerate this
soup for up to 5 days.
Garnish bowls of
Raspberry Soup with fresh
mint leaves.
RECIPES
PAGE 5
SOUPS
Three Sisters Soup
1 tbsp
3/4 lb
1
1 cup
1 cup
1 cup
vegetable oil
15 mL
beef or wild meat (moose, venison)
750 g
onion, chopped
1
carrots, diced
250 mL
celery or fennel, chopped
250 mL
acorn squash, butternut squash
250 mL
or hubbard squash, cubed
1
bay leaf
1
1 tsp
dried basil
5 mL
6 cups
beef stock*
1-1/2 L
1
28 oz (796 mL) can diced tomatoes
1
3 cups
chopped cabbage
750 mL
1 cup
frozen corn
250 mL
1
19 oz (540 mL) can kidney beans, drained 1
*Use 8 beef bouillon cubes or sachets to make 6 cups of beef stock.
1. Cut meat into bite-size pieces. Chop, dice and cube
vegetables. To make squash easier to cut, pierce the whole
squash with a knife and place it in the microwave. Cook on
high for 5 minutes. Slice in half and spoon out the seeds.
Peel and cut into small cubes.
2. Turn on stove to medium heat. In a large saucepan, heat oil
and brown meat over medium-high heat. Add onions,
carrots, celery and squash. Cook for 5 minutes.
3. Add bay leaf, basil, beef stock, tomatoes and cabbage.
Bring to a boil. Reduce heat, cover and simmer until
vegetables are tender, about 15 minutes.
4. Add corn and kidney beans. Cook for another 5 minutes.
Take out the bay leaf before serving.
MONEY SAVING
ALL STAR RECIPE
10 minutes to prepare
30 minutes to cook
Makes 8 to 10 Food
Guide Servings
WHAT YOU NEED:
sharp knife
cutting board
medium saucepan
measuring cups
mixing spoon
blender or food
processor
NUTRITION NOTES:
Many First Nation
People know corn,
beans and squash as
“The Three Sisters”.
It is believed that these
crops are watched over
and kept safe by the
spirits of the Three Sisters.
The Three Sisters are
considered special gifts
from the Creator. They
should be planted together,
eaten together and
celebrated together.
TASTY IDEAS:
Use dried or lyed corn instead
of frozen. Dried corn must be
soaked overnight.
Freeze leftover soup.
Pull it out and heat in the
microwave for a fast and
tasty lunch.
Make your traditional
meal complete with a
piece of bannock. Use the
Bannock with Currants
recipe on page 12.
RECIPES
PAGE 6
SOUPS
Speedy Vegetable Soup for One
¾ cup
¼ cup
1
¼ tsp
¼ tsp
¾ cup
vegetable juice cocktail
175 mL
water
60 mL
small garlic clove, minced
1
Italian seasoning
1 mL
pepper
1 mL
fresh or frozen mixed vegetables
(such as carrots, peas, green beans,
broccoli, corn, celery, onions, zucchini) 175 mL
1. In a medium saucepan combine vegetable juice, water, garlic,
Italian seasoning, and pepper. Add vegetables. Bring to a boil.
2. Reduce heat. Cover and simmer until vegetables are tender.
(Allow about 10 minutes for frozen vegetables and about 25
minutes for fresh vegetables).
FAST AND EASY RECIPE
FOR ONE OR TWO
5 minutes to prepare
10 to 25 minutes
to cook
Makes 1 serving
WHAT YOU NEED:
saucepan
sharp knife
cutting board
measuring cups and
spoons
mixing spoon
NUTRITION NOTES:
Try a variety of frozen
mixed vegetables. Most
grocery stores carry
many different
combinations. Frozen
vegetables are just as
healthy as fresh. They are
quickly frozen at their peak
of freshness.
TASTY IDEAS:
This soup is a great way to
use up fresh vegetables in
your fridge. If you don’t have
many fresh vegetables, use
frozen. Add the frozen
vegetables to the soup when
the fresh vegetables are
almost cooked.
RECIPES
PAGE 7
SOUPS
Curried Mixed Veggie and Lentil Soup
1 cup
1
1
1 tbsp
1 tbsp
1
1
1
1 tbsp
1/2 cup
each sliced carrots and parsnips
250mL
large sweet potato, peeled and
cubed (about 3 cups/750 mL)
1
onion, chopped
1
minced fresh gingerroot
15 mL
curry powder (or to taste)
15 mL
carton (900 mL) sodium- reduced
ready to use chicken broth
1
can (28 oz/ 796 mL) no salt
added diced tomatoes
1
can (19 oz/ 540 mL)
lentils, drained and rinsed
1
balsamic vinegar or fresh lemon juice 15 mL
Salt to taste
chopped fresh cilantro (coriander) 125 mL
1. In large pot, combine carrots, parsnips, sweet potato, onion,
gingerroot, curry and broth; bring to a boil over high heat.
Reduce heat and simmer for 15 minutes or until vegetables
are tender.
2. In a blender, in batches, or with an immersion blender,
puree until smooth; return to pot. Stir in tomatoes
(including juice) and lentils; heat through. Add balsamic
vinegar. Taste and adjust seasoning with additional curry
and salt. (Make-ahead: Refrigerate covered for up to 2 days
or freeze for up to 1 month. Thaw overnight in the
refrigerator and gently reheat.)
3. Ladle into bowls and sprinkle with cilantro.
EASY ALL STAR RECIPE:
15 minutes to prepare
30 minutes to cook
5 minutes of
standing time
Yields 10 – 1 cup
(250 mL) servings
WHAT YOU NEED:
blender
sharp knife
cutting board
large saucepan
measuring spoons
and cups
NUTRITION NOTES:
This hearty and
nourishing soup is so
simple to make; serve
with toasted wedges of
whole wheat tortillas on
the side. This recipe will
keep covered and
refrigerated for a few days
and the flavour only gets
better.
COOKING TIPS:
Using an immersion blender
or a blender gives a much
smoother consistency to
pureed vegetables, than a
food processor. To reduce
browning of cut sweet potato
and parsnips place them
directly into the pot along
with the broth. To make this
vegetarian, substitute equal
amounts of vegetable stock
for the chicken broth.
RECIPES
PAGE 8
SALADS
Beet and Apple Salad
1
1
1 cup
small head romaine lettuce
green-skinned apple
cooked beets
Dressing:
1/4 cup
olive oil
2 tbsp
lemon juice
2 tbsp
chopped fresh dill
or 2 tsp (10 mL) dried dill
1 tsp
Dijon mustard
1/4 tsp
salt
1/4 tsp
pepper
1
1
250 mL
60 mL
25 mL
25 mL
5 mL
1 mL
1 mL
1. Tear lettuce into bite-size pieces.
2. Leave skin on apple. Remove core. Dice apple into small pieces.
3. Dice beets into small pieces.
4. Whisk together oil, lemon juice, dill, Dijon mustard, salt and
pepper. Toss lettuce with half of the dressing.
5. Toss apple with 1 tbsp of the dressing. Scatter apple over
lettuce.
6. Toss beets with the rest of the dressing. Spoon into the
centre of the salad.
Recipe adapted from Quickies: Ten Quick Ways with Everyday
Foods by Monda Rosenberg with permission from
McClelland and Stewart Inc.
How to cook beets:
1. Cut off beet greens, leaving 1 inch (2.5 cm)
of stem.
2. Place beets in a large pot of water. Boil
gently, uncovered, until tender, about 30 to
45 minutes.
3. Drain. Rinse with cold water and peel.
NEW TASTES RECIPE
10 minutes to prepare
30 minutes to cook
Makes 4 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
small mixing bowl
large salad bowl
measuring spoons
mixing spoon
NUTRITION NOTES:
Apples are a good
source of soluble and
insoluble fibre. Soluble
fibre helps lower blood
cholesterol levels,
reducing the risk of heart
disease. Insoluble fibre
helps prevent constipation
and promotes bowel
health.
TASTY IDEAS:
There are many greenskinned apples to choose
from. Look for:
Granny Smith
Crispin
Golden Delicious
Did you know?
There are more than 2,500
types of apples grown in
North America.
RECIPES
PAGE 9
SALADS
Nappa, Mango and Pear Salad
1/2
1/2
1
1
2
1/2 cup
small head Nappa cabbage
1/2
small head Romaine lettuce
1/2
small red onion
1
mango, peeled
1
pears
2
fresh raspberries or blueberries (optional) 125 mL
Raspberry Vinaigrette Dressing:
1/2 cup
vegetable oil
1/2 cup
raspberry wine vinegar
1
garlic clove, minced
2 tsp
Dijon mustard
125 mL
125 mL
1
10 mL
1. Tear Nappa cabbage and Romaine lettuce into bite-size pieces.
Put in large salad bowl.
2. Peel red onion and cut into rings. Cut mango and pears into
bite-size chunks. Add onion, mango and pear chunks and
raspberries or blueberries (if using).
3. In a small bowl, whisk together oil, vinegar, garlic and Dijon
mustard. Pour over salad and toss well.
NEW TASTES RECIPE
15 minutes to prepare
Makes 6 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
large salad bowl
measuring spoons
small mixing bowl
whisk
NUTRITION NOTES:
Like other orange and
deep yellow fruits,
mangoes are a great
source of beta
carotene. The body
converts beta carotene
into vitamin A.
TASTY IDEAS:
Try other greens in this
salad. Choose from:
Green or red leaf lettuce
Butterhead lettuce
Kale
Spinach
To save time, buy a
package or pre-prepared
lettuce or salad mix.
RECIPES
PAGE 10
SALADS
Tossed Greens with Mandarin Oranges
1
6 cups
1 cup
1 cup
1/2
2 tsp
10 oz (284 mL) can Mandarin orange
1
segments
mixed greens (such as romaine lettuce, 1-1/2 L
leaf lettuce, Boston lettuce, Belgian
endive, spinach, Swiss chard and kale)
mushrooms, sliced
250 mL
bean sprouts
250 mL
small red onion, sliced
1/2
sesame seeds, toasted
10 mL
Orange Dressing
2 tbsp
Mandarin orange syrup or juice (from can) 25 mL
3 tbsp
white wine vinegar
50 mL
1 tbsp
honey
15 mL
1 tsp
vegetable oil
5 mL
1/4 tsp
cinnamon
1 mL
1. Measure out 2 tbsp of Mandarin orange syrup or juice. Put
in small mixing bowl. Drain Mandarin oranges and place
in another bowl.
2. Whisk together Mandarin orange syrup or juice, white
wine vinegar, honey, vegetable oil and cinnamon. Pour over
oranges. Cover and refrigerate at least 15 minutes.
3. Meanwhile, tear greens into bite-size pieces and toss with
mushrooms, bean sprouts and onion.
4. Spoon oranges and dressing onto salad. Toss gently.
Sprinkle with toasted sesame seeds.
EASY ALL STAR RECIPE
20 minutes to prepare
Makes 6 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
large salad bowl
measuring spoons
small mixing bowls
whisk
NUTRITION NOTES:
Choose darker
coloured greens for
your salads. Romaine
lettuce has four times
as much vitamin C and
beta carotene and two
times as much folate as
iceberg lettuce. Spinach,
arugula and dandelion
greens are other nutritious
greens.
TASTY IDEAS:
Mesclun mix is sold in the
produce section of many
supermarkets. It is a mixture
of different types of leaf
lettuce and greens. Mesclun
mix is an easy way to get
variety and maximize
nutrition!
How to Toast Sesame Seeds
In an ungreased fry pan, heat sesame seeds
over medium heat, stirring occasionally. Toast
about 2 minutes until golden brown.
RECIPES
PAGE 11
SALADS
Strawberry and Spinach Salad
6 cups
1/2
1 cup
1/2 cup
spinach
small onion, finely chopped
strawberries, sliced
slivered almonds
Poppy Seed Dressing:
1/4 cup
vegetable oil
1/4 cup
apple cider vinegar
3 tbsps
sugar
1 tsp
Worcestershire sauce
1 tbsp
poppy seeds
1-1/2 L
1/2
250 mL
125 mL
60 mL
60 mL
50 mL
5 mL
15 mL
1. Tear spinach into bite-size pieces and toss with onion,
strawberries and slivered almonds.
2. In a small bowl, whisk together vegetable oil, vinegar, sugar,
Worcestershire sauce and poppy seeds. Pour onto salad. Toss
gently.
EASY ALL STAR RECIPE
20 minutes to prepare
Makes 6 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
large salad bowl
measuring spoons
small mixing bowl
whisk
NUTRITION NOTES:
Spinach is an ‘All Star’
green. It is a rich
source of beta carotene
and other cancerfighting nutrients. As
well, spinach is high in
folate, a nutrient that is
important for women
planning a pregnancy.
Folate helps prevent birth
defects known as neural
tube defects.
Spinach is often though
to be a good source of iron
and calcium. It is true that
spinach does have some iron
and calcium. But spinach also
contains oxalic acid. Oxalic
acid reduces the amount of
iron and calcium that can be
absorbed by the body.
TASTY IDEAS:
If it is the wrong time of year
for strawberries, simply turn
this recipe into a spinach
salad. Add sliced mushrooms, bean sprouts, a
sliced hard boiled egg
and a few bacon bits.
RECIPES
PAGE 12
SALADS
Green and Red Pepper Salad
2
2
1/4 cup
1 tbsp
1
1/2 tsp
1/4 tsp
green peppers, sliced
red peppers, sliced
olive oil
red wine vinegar
garlic clove, minced
dried basil
dry mustard
salt and pepper to taste
2
2
60 mL
15 mL
1
2 mL
1 mL
1. Cut red and green peppers into thin strips. Put in a bowl.
2. In a small mixing bowl, whisk together the oil, vinegar, garlic,
basil, dry mustard and salt and pepper. Pour over peppers. Let
stand for 30 minutes.
3. Drain and serve.
Recipe adapted from Quickies: Ten Quick Ways with Everyday
Foods by Monda Rosenberg with permission from McClelland
and Stewart Inc.
FAST AND EASY RECIPE
35 minutes to prepare
Makes 4 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
mixing bowls
measuring spoons
whisk
mixing spoon
NUTRITION NOTES:
Did you know?
A red pepper has
three times as much
vitamin C as an orange.
Just one third of a red
pepper gives you
enough vitamin C to
meet your daily needs.
Green peppers are not
as high in vitamin C
as red peppers. A whole
green pepper would give
you enough vitamin C to
meet your daily needs.
TASTY IDEAS:
Try different coloured
peppers in this recipe.
Orange, yellow, red and green
peppers are available at many
supermarkets. The more
colour, the more nutrients!
RECIPES
PAGE 13
SALADS
Fruit and Couscous Salad
¾ cup
1/4 cup
1 tsp
¼ tsp
6
1
1/3 cup
¼ cup
¼ cup
1 tsp
3 tbsp
whole wheat couscous
raisins
curry powder
cinnamon
dried apricots, finely chopped
red apple, cored and diced
diced sweet onion, diced
toasted whole skinned almonds,
chopped
chopped fresh flat-leaf parsley
grated orange zest
fresh orange juice
175 mL
50 mL
5 mL
1 mL
6
1
75 mL
50 mL
50 mL
5 mL
50 mL
1. In medium heatproof bowl combine couscous, raisins, curry
and cinnamon. Stir in 1 cup (250 mL) boiling water; cover
and let stand 5 minutes. Fluff with fork, stir in apricots and
cool to room temperature. Stir in apple, onion, almonds,
parsley, orange zest and juice; toss thoroughly. (Make-ahead:
Cover and refrigerate for up to 2 days.)
EASY ALL STAR RECIPE
10 minutes to prepare
5 minutes of
standing time
Yields 6 servings
WHAT YOU NEED:
sharp knife and/or
kitchen scissors
cutting board
bowl
measuring spoons
and cups
kettle or pot for
boiling water
TASTY IDEAS:
For a change try the
salad stuffed into
romaine lettuce-lined
whole wheat pita halves.
Substitute the whole
wheat couscous with ¾
cup (175 mL) medium
bulgur. Place bulgur in a
heatproof bowl along with
the raisins, curry powder and
cinnamon. Cover with 1 cup
plus 2 tablespoons (250 mL
plus 30 mL) boiling water; let
stand uncovered for 30
minutes or until water is
absorbed. Proceed with
remaining recipe.
RECIPES
PAGE 14
SALADS
Middle Eastern Pita Salad
1
½
4 cups
2 cups
1 cup
½ cup
½ cup
6
2
Dressing:
4 tbsp
4 tbsp
1 tsp
1 tsp
½ tsp
1
whole wheat pita
English cucumber,
(about 6 inches/15 cm)
torn romaine leaves
grape tomatoes, halved
corn kernels
thinly sliced red onion
each chopped fresh flat-leaf parsley
and mint
radishes, thinly sliced
celery ribs, sliced
fresh lemon juice
extra virgin olive oil
grated lemon rind
dried oregano
salt
clove garlic, pressed through
a garlic press or minced
1
1/2
1L
500 mL
250 mL
125 mL
125 mL
6
2
45 mL
45 mL
5 mL
5 mL
2 mL
1
1. Preheat oven to 350˚F (180 ˚C). Separate pita into 2
rounds, place on baking sheet; bake for about 8 minutes,
or until crisp. Break apart into bite-size pieces; set aside.
2. Dressing: In small bowl whisk together lemon juice, olive
oil, lemon rind, oregano, salt and garlic. (Make-ahead:
Cover and refrigerate for up to 2 days.)
3. Slice cucumber lengthwise into quarters and cut
crosswise into ¼-inch ( 0.5 cm) pieces; place in large
bowl. Add romaine, tomatoes, corn, onion, parsley mint,
radishes and celery; toss with dressing. Add pita pieces
and toss again.
EASY ALL STAR RECIPE
15 minutes to prepare
8 minutes to bake
Yields 8 servings
WHAT YOU NEED:
sharp knife
cutting board
small bowl
large bowl
measuring spoons
and cups
baking sheet
COOKING TIPS:
Corn scraped of a
cooked cob, thawed
frozen corn or canned
corn drained and rinsed
will all work in this
recipe.
TASTY IDEAS:
For a vegetarian main
meal option, add 1 can (19
oz/540 mL) drained and
rinsed chick peas or black
beans.
For a change instead of the
red radish try daikon, also
known as Chinese white
radish, the radish is shaped
like a very large white carrot.
Select medium daikon, wash
and peel the skin; slice into
match-like sticks.
RECIPES
PAGE 15
SALADS
Nappa Cabbage Salad
5 cups
1 cup
15
3
1
1
1
thinly sliced nappa cabbage
1.25 L
torn flat leaf spinach
250 mL
snow peas, cut into thirds diagonally
15
green onions, sliced
3
red, yellow or orange bell pepper, sliced
in thin strips and halved diagonally
1
carrot shredded
1
can (284 mL) sliced water chestnuts,
drained and rinsed
1
EASY ALL STAR RECIPE
13 minutes to prepare
Yields approx. 10 –
1 cup (250 mL)
servings
WHAT YOU NEED:
sharp knife
cutting board
can opener
large bowl
measuring spoons
and cups
Dressing:
1/3 cup
seasoned rice vinegar
(4% acetic acid)
2 tbsp
canola oil
½ tsp
sesame oil
½ tsp
grated fresh ginger
1
clove garlic, pressed through garlic
press or minced
whisk
75 mL
30 mL
2 mL
2 mL
1
1. Dressing: In a measuring cup, whisk vinegar, canola oil,
sesame oil, ginger and garlic; set aside. (Make-ahead:
Cover and refrigerate for up to 2 days.)
2. In a bowl combine nappa cabbage, spinach, snow peas,
onion, pepper, carrot and water chestnuts; toss with
dressing. Serve immediately.
TASTY IDEAS:
To take to a pot luck,
pack salad ingredients
and dressing separately,
just before serving toss
together.
For variety, include sliced
radishes, clementine
segments or chopped
jicama.
COOKING TIPS:
Be sure to read the label and
pick up the 4% acidic acid
seasoned rice vinegar, rather
than the 6 % acidic acid, as it
would be too sharp.
NUTRITION NOTES:
Nappa cabbage is also known
as celery cabbage or Chinese
cabbage. If you don’t like
cabbage, you should try
nappa, which has a mild
sweet cabbage flavour.
RECIPES
PAGE 16
VEGETABLE AND FRUIT
SIDE DISHES
Bannock with Currants
3 cups
1 tbsp
1 tsp
1 tbsp
1/4 cup
1 cup
1 cup
all-purpose flour
baking powder
salt
sugar
butter or margarine, melted
milk
dried currants or raisins
750 mL
15 mL
5 mL
15 mL
60 mL
250 mL
250 mL
1. In a large bowl, mix together the flour, baking powder, salt and
sugar.
2. Mix the melted butter or margarine with the milk. Add this
mixture and the currants to the flour. Mix with a spoon to
make a soft dough.
3. Put dough on a floured board or table. Knead gently about
five times.
4. Put on a lightly greased baking sheet. Flatten and shape the
dough into a round. Bake in the oven at 375 F for 20
minutes, until lightly browned.
5. Cut into 8 pieces.
EASY RECIPE
10 minutes to prepare
20 minutes to cook
Makes 8 Food Guide
Servings
WHAT YOU NEED:
measuring cups
measuring spoons
2 mixing bowls
mixing spoon
baking sheet
NUTRITION NOTES:
Dried currants are
different from fresh.
Fresh currants are
brightly coloured tart
berries. Dried currants
are made from a type
of grape, making them
more like raisins than
berries.
TASTY IDEAS:
Bannock is a type of bread
made without yeast. For
centuries, the First Nations
People have enjoyed
bannock. It can be cooked
in the oven, in a fry pan or
even over a campfire. Serve
bannock with soups, stews
or chili.
Add other dried fruit
instead of currants or raisins.
Try cut up prunes, dried
apricots or dried cranberries.
RECIPES
PAGE 17
VEGETABLE AND FRUIT
SIDE DISHES
Spinach Dip
2 cups
1/4 cup
1
1
1/4 cup
1 tsp
plain yogurt or sour cream
500 mL
low fat mayonnaise
60 mL
10 oz (284 g) package frozen 1
chopped spinach, thawed
77 g package leek or onion soup mix
1
chopped green onion
60 mL
dried dill weed
5 mL
1. Drain spinach and squeeze out extra water.
2. In a bowl, combine yogurt, mayonnaise, spinach, soup mix,
green onion and dill weed. Stir well.
3. Cover and put in the fridge for 3 hours before serving.
Artichoke Dip
FAST AND EASY RECIPE
10 minutes to prepare
Makes 3 cups
WHAT YOU NEED:
sharp knife
cutting board
measuring cups
mixing bowl
mixing spoon
NUTRITION NOTES:
Use low fat yogurt or
sour cream and low
fat mayonnaise to
keep the fat content
of this recipe down.
TASTY IDEAS:
Keep raw cut up
vegetables in a covered
container in the fridge.
Pull them out and serve
them with a dip for a fast
and easy snack or side dish
Instead of spinach, use 1 cup (250 mL) drained, coarsely
chopped canned artichokes.
Fresh Basil Dip
Instead of spinach, use 1/2 cup (125 mL) coarsely chopped
fresh basil leaves.
RECIPES
PAGE 18
VEGETABLE AND FRUIT
SIDE DISHES
Tzatziki Cucumber Dip
1
1 tsp
2 cup
2
1/2 tsp
cucumber
salt
plain yogurt
garlic cloves, minced
dried dill weed
(or 2 tbsp (25 mL)
chopped fresh dill)
salt
1
5 mL
500 mL
2
2 mL
1. Wash and peel the cucumber. Cut it in half lengthwise and
scoop out the seeds. Grate the cucumber with a cheese grater.
Mix with salt and let stand for 5 minutes. Using a strainer,
squeeze out the water from the cucumber.
2. In a bowl, combine grated cucumber, yogurt, garlic and dill.
Stir well.
3. Cover and put in the fridge for at least 1 hour before serving.
FAST AND EASY RECIPE
10 minutes to prepare
Makes 3 cups
WHAT YOU NEED:
sharp knife
cutting board
cheese grater
strainer
measuring spoons
measuring cups
mixing bowl
mixing spoon
NUTRITION NOTES:
Cucumbers belong to
the same plant family
as melons, pumpkin
and squash, but they
are not as nutritious.
Their lack of colour is a
sure sign that cucumbers
are low in beta-carotene.
On a positive note,
cucumbers are very low in
calories and, if you eat the
skin, they are a good source
of fibre.
TASTY IDEAS:
Serve this dip with a platter
of raw cut up vegetables,
or with a pita or tortilla
sandwich wrap
RECIPES
PAGE 19
VEGETABLE AND FRUIT
SIDE DISHES
Guacamole Dip
1
1
2
2
1 tbsp
dash
large ripe avocado
small tomato, seeded and chopped
green onions, finely chopped
garlic cloves, minced
lemon or lime juice
hot pepper sauce
salt and pepper
1
1
2
2
15 mL
dash
1. Cut the avocado in half. Remove the skin and pit. In a bowl,
mash the avocado with a fork.
2. Add tomato, green onions, garlic, lemon juice, hot pepper sauce
and salt and pepper to taste. Stir until well mixed.
FAST AND EASY RECIPE
10 minutes to prepare
Makes 1 cup
WHAT YOU NEED:
sharp knife
cutting board
measuring spoons
mixing bowl
fork
mixing spoon
NUTRITION NOTES:
Avocado is one of the
only fruits that is high
in fat. A medium size
avocado has about
30 grams of fat—more
fat than any other fruit.
On the bright side, most
of the fat in an avocado
is monounsaturated fat.
This type of fat is good for
blood cholesterol levels.
Because avocados are so
high in fat, they are also
high in calories. Enjoy small
amounts of this dip on tacos,
fajitas and burritos.
TASTY IDEAS:
If you have a food processor
or blender you can process all
of the ingredients together to
make a smooth purée.
The lemon or lime juice
is important because it stops
the avocado from turning
brown.
RECIPES
PAGE 20
VEGETABLE AND FRUIT
SIDE DISHES
Colour It Up Broiled Vegetable Kabobs
1
16
1
1
16
1
1 tbsp
1 tbsp
1 tbsp
2
1/4 tsp
yellow summer squash or zucchini,
1
sliced into thick pieces
large mushrooms
16
green, red or yellow pepper,
1
cut into 1” pieces
white onion, cut into 1” pieces
1
cherry tomatoes or 2 tomatoes cut
16
into 1” pieces
10 oz (284 mL) can pineapple chunks,
1
save pineapple juice
lemon or lime juice
15 mL
vegetable oil
15 mL
soy sauce
15 mL
garlic cloves, minced
2
ground ginger
1 mL
1. Wash and prepare the vegetables as shown. Save pineapple
juice from pineapple chunks.
2. In a large shallow dish, mix the pineapple juice, lemon
juice, vegetable oil, soy sauce, garlic and ginger. Add
vegetables and coat well. Marinate at room temperature for
at least 15 minutes.
3. Soak wooden skewers in water. Thread the vegetables on
the skewers. Place the kabobs on a broiling pan and brush
with the leftover marinade. Broil for 8 to 10 minutes or
until the vegetables are tender. Brush with marinade and
turn often.
4. On the barbeque: Barbeque kabobs over medium-hot coals
with the lid down. Barbeque for 8 to 10 minutes or until
the vegetables are tender. Brush with marinade and turn often.
EASY ALL STAR RECIPE
30 minutes to prepare
10 minutes to cook
Makes 4 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
large shallow dish
measuring spoons
measuring cups
mixing spoon
skewers
broiling pan or
barbeque
NUTRITION NOTES:
For a balanced meal,
add meat or tofu to the
vegetable kabobs and
serve over rice.
TASTY IDEAS:
Marinate chicken, beef,
pork or tofu in a separate
bowl. Add to the skewers
along with the vegetables.
Broil or barbeque for 10 to 15
minutes, or until the meat is
cooked.
Choose a variety of
vegetables and fruit for your
kabobs:
Asparagus, Carrots
Eggplant, Fennel
Mango, Melon
Papaya, Peaches
Radishes
Choose dark green
vegetables and orange
vegetables and fruit more
often. They are rich i n
folate and beta-carotene.
RECIPES
PAGE 21
VEGETABLE AND FRUIT
SIDE DISHES
Pineapple Stuffed Squash
2
1
1 tbsp
2 tbsp
1 tbsp
1/2 tsp
1/4 tsp
acorn squash, cooked
2
14 oz (398 mL) can crushed pineapple
1
brown sugar
15 mL
rum or 2 tsp (10 mL) rum extract
25 mL
butter or margarine
15 mL
cinnamon
2 mL
salt
1 mL
1. Cut cooked squash in half. Scoop out the pulp and seeds.
2. In a mixing bowl, stir together pineapple, brown sugar, rum or
rum extract, butter or margarine, cinnamon and salt. Spoon
into the centres of the squashes.
3. Broil until golden, about 7 minutes.
How to Cook Acorn Squash
Microwave:
Pierce a whole squash with a knife. Microwave on high for
8 to 12 minutes. Turn once, partway through cooking. Let
stand 5 to 10 minutes.
Oven:
Slice squash in half. Scoop out the pulp and seeds. Place
squash in a large, shallow baking pan. Bake, uncovered at
350 F until tender, about 2 hours.
FAST AND EASY RECIPE
10 minutes to prepare
30 minutes to cook
Makes 4 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
measuring spoons
mixing bowl
mixing spoon
baking sheet
NUTRITION NOTES:
The orange colour of
squash means it is a
rich source of betacarotene. Beta-carotene
is a form of vitamin A
that helps fight cancer
and other diseases.
TASTY IDEAS:
Unlike summer squash,
which spoils quickly, winter
squash can be stored for
several months in a cool,
dark place. Do not put winter
squash in the fridge. Low
temperatures will make it
spoil faster.
Did you know?
Squash seeds can be baked
like pumpkin seeds. Toss
seeds in a small amount of
vegetable oil and spread in
a single layer on a baking
sheet. Bake at 350 F for
about 45 minutes. Turn
often. often
RECIPES
PAGE 22
VEGETABLE AND FRUIT
SIDE DISHES
Sweet Potato Baked Fries
4
2 tbsp
sweet potatoes
vegetable oil
salt and pepper
Parmesan cheese (optional)
4
30 mL
1. Heat oven to 450 F
2. Peel sweet potatoes. Rinse and dry well. Cut into wedges or small
sticks. Put sweet potatoes in a bowl and coat well with vegetable
oil.
3. Arrange potatoes on a baking sheet. Bake for 15 minutes. Turn
the fries over and bake for another 15 minutes until slightly
crispy.
4. Season to taste with salt and pepper and Parmesan cheese if
you wish.
MONEY SAVING
ALLSTAR RECIPE
5 minutes to prepare
30 minutes to cook
Makes 4 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
baking sheet
NUTRITION NOTES:
Sweet potatoes are
much more nutritious
that white potatoes.
Sweet potatoes are
one of the best
vegetable sources of
beta-carotene. They
are also higher in fibre,
vitamin C and folate than
white potatoes. Eating
Well with Canada’s Food
Guide recommends that
people eat at least one dark
green and one orange
vegetable each day.
TASTY IDEAS:
Leave the skins on the sweet
potatoes for an extra source
of fibre.
RECIPES
PAGE 23
VEGETABLE AND FRUIT
SIDE DISHES
Harvard Beets in Minutes
1/4 cup
1 tbsp
1/4 tsp
1/4 tsp
1/4 tsp
1/4 tsp
2 tbsp
1-1/2 cups
brown sugar
cornstarch
dry mustard
ginger
salt
pepper
lemon juice or vinegar
Beets, diced
60 mL
15 mL
1 mL
1 mL
1 mL
1 mL
25 mL
375 mL
1. In a saucepan, mix together all of the ingredients.
2. Stir over medium heat until thick, about 3 minutes. Continue
to stir for 5 more minutes.
Recipe adapted from Quickies: Ten Quick Ways with Everyday
Foods by Monda Rosenberg with permission from McClelland
and Stewart Inc.
How to cook beets:
1. Cut off beet greens, leaving 1 inch (2.5 cm) of stem.
2. Place beets in a large pot of water. Boil gently, uncovered,
until tender, about 30 to 45 minutes.
3. Drain. Rinse with cold water and peel.
FAST AND EASY RECIPE
5 minutes to prepare
10 minutes to cook
Makes 4 Food Guide
Servings
WHAT YOU NEED:
saucepan
measuring spoons
measuring cups
mixing spoon
NUTRITION NOTES:
Beets are a good
source of folate and
vitamin C. Beet greens
are even more
nutritious. The greens
offer a source of
calcium.
TASTY IDEAS:
Give fresh beets a try. You
will be surprised at how
much richer and sweeter
tasting they are compared
to canned beets.
Use the beet greens to
make another vegetable side
dish for your meal. Rinse
greens and chop leaves and
stems. Sauté a small chopped
onion until soft. Add beet
greens. Cover and cook over
medium heat until greens are
tender, about 5 minutes.
Season with lemon juice or
vinegar.
RECIPES
PAGE 24
VEGETABLE AND FRUIT
SIDE DISHES
Sweet ‘n’ Sour Red Cabbage with Balsamic Vinegar
1/2
head red cabbage, shredded
1/2
1/2 cup
chicken broth*
125 mL
1/4 cup
balsamic vinegar
60 mL
2 tbsp
brown sugar
25 mL
1/4 tsp
salt
1 mL
*Use 1 chicken bouillon cube or sachet to make 1 cup of chicken
broth.
1. Thinly shred cabbage with a knife or in a food processor.
2. In a large saucepan, combine cabbage, chicken broth, balsamic
vinegar, brown sugar and salt. Cover and bring to a boil over
medium-high heat. Reduce heat to medium-low and simmer
for 20 minutes or until cabbage is tender. Stir often.
Recipe adapted from The Vitality Cookbook by Monda
Rosenberg and Frances Berkoff with permission from
HarperCollins Publishers Ltd.
FAST AND EASY RECIPE
8 minutes to prepare
25 minutes to cook
Makes 4 Food Guide
Servings
WHAT YOU NEED:
saucepan
measuring spoons
measuring cups
mixing spoon
NUTRITION NOTES:
Cabbage contains
natural diseasefighting chemicals
called phytochemicals.
Phytochemicals in
cabbage may help
reduce the risk of colon
cancer and breast cancer.
Red cabbage is higher
in vitamin C than green
cabbage.
TASTY IDEAS:
Do not cook cabbage in an
aluminum pot. Aluminum
causes cabbage to develop
off colours and flavours.
RECIPES
PAGE 25
VEGETABLE AND FRUIT
SIDE DISHES
Spicy Peach Chutney
2
1 tbsp
1/8 tsp
1/8 tsp
1 tsp
peaches, peeled (fresh or canned)
butter or margarine
ginger
curry powder
sugar
2
15 mL
0.5 mL
0.5 mL
5 mL
1. Peel peaches and remove pit. Cut peaches into small cubes.
2. In a frying pan, melt butter or margarine over medium heat.
3. Add peaches, ginger, curry powder and sugar. Sauté for about
7 minutes or until peaches are soft.
FAST AND EASY RECIPE
5 minutes to prepare
10 minutes to cook
Makes 4 Food Guide
Servings
WHAT YOU NEED:
knife
cutting board
measuring spoons
frying pan
mixing spoon
NUTRITION NOTES:
Peaches are a good
source of soluble
fibre. This type of fibre
helps lower high blood
cholesterol levels,
reducing the risk of
heart disease.
TASTY IDEAS:
This quick and easy
chutney tastes great with
chicken dishes.
You can use nectarines
instead of peaches in this
recipe. The main difference
between a peach and a
nectarine is the skin. To
remove the fuzziness from the
skin of peaches, gently rub
with a towel.
RECIPES
PAGE 26
VEGETABLE AND FRUIT
SIDE DISHES
Mango Salsa
1
1 cup
1/2 cup
2 tbsp
1/4 cup
3 tbsp
mango, peeled and cubed
strawberries, sliced
red onion, finely chopped
sugar
fresh lime juice (2 limes)
fresh coriander, chopped
1
250 mL
125 mL
25 mL
60 mL
45 mL
1. Peel mango and remove pit. Cut mango into small cubes. Slice
the strawberries and finely chop the red onion.
2. In a bowl, mix mango, strawberries, red onion, sugar and lime
juice. Stir gently until well blended. Cover and let stand at room
temperature for 20 minutes. Stir in chopped fresh coriander.
FAST AND EASY ALL
STAR RECIPE
30 minutes to prepare
Makes 2 cups
WHAT YOU NEED:
knife
cutting board
bowl
measuring spoons
NUTRITION NOTES:
Mangoes are an ‘All
Star’ fruit. They are
high in the antioxidant vitamins, betacarotene and vitamin
C. Eating Well with
Canada’s Food Guide
recommends at least
one orange vegetable
each day. Orange fruits
such as mango, apricots,
cantaloupe and papaya
can be eaten in place of
an orange vegetable.
TASTY IDEAS:
Serve this quick and easy
salsa with corn chips or
as a side dish with chicken
or fish.
Cutting a mango can be
a challenge. Use the tip of a
long-bladed knife to slice
each side of the mango off
the pit. Cut the halves into
cubes without cutting the skin.
Flip the skin inside out and
slice the fruit off the skin.
Choose mangoes by feel
and smell, not by the colour
of the skin. Ripe mangoes
have a sweet smell and feel
slightly soft.
RECIPES
PAGE 27
VEGETABLE AND FRUIT
SIDE DISHES
Corn and Black Bean Salsa
1
1
1
1/2
1 cup
2 tbsp
2 tbsp
1 tsp
19 oz (540 mL) can black beans
green pepper, diced
large tomato, diced
small white onion, finely chopped
frozen corn
lime juice (1 lime)
vegetable oil
cumin
1
1
1
1/2
250 mL
25 mL
25 mL
5 mL
1. Drain and rinse the black beans. In a bowl, mix beans, green
pepper, tomato, onion and corn.
2. In a small bowl mix lime juice, vegetable oil and cumin. Stir
into the vegetable bean mixture.
3. Refrigerate for 2 hours. Mix well before serving.
Recipe adapted from Cooking Healthy Together, City of Toronto
with permission from City of Toronto.
FAST AND EASY RECIPE
MONEY SAVING
RECIPE
10 minutes to prepare
Makes 5 cups
WHAT YOU NEED:
knife
cutting board
measuring spoons
mixing bowls
mixing spoon
NUTRITION NOTES:
Black beans and other
legumes are very
healthy foods. Dried
beans, peas and lentils
are rich in protein and
fibre, yet they are low in
fat. Black beans are also
a source of calcium and
iron.
The tomato and green
pepper in this recipe are
sources of vitamin C. This
source of vitamin C helps
your body absorb more of
the iron from the black
beans.
TASTY IDEAS:
Serve this salsa with corn
chips, or as a side dish with
chicken, pork or beef. Try it in
a pita for lunch.
RECIPES
PAGE 28
MAIN DISHES
Moroccan Beef Stew
1 tbsp
vegetable oil
15 mL
1
small onion, chopped
1
2
garlic cloves, minced
2
1 lb
stewing beef
450 g
1 tsp
salt
5 mL
1/2 tsp
pepper
2 mL
1 tsp
cumin
5 mL
1 tsp
ground ginger
5 mL
1 tsp
cinnamon
5 mL
1 tsp
turmeric
5 mL
1/2 tsp
nutmeg
2 mL
1-1/4 cups
beef broth*
300 mL
1
small onion, diced
1
1
red pepper, diced
1
1 cup
prunes, pitted and halved
250 mL
1 cup
dried apricots, halved
250 mL
1/2 cup
blanched, whole almonds
125 mL
*Use 2 beef bouillon cubes or sachets to make 1-1/4 cups of beef
broth.
1. In a large saucepan, heat the oil over medium-high heat.
Cook chopped onion and minced garlic until tender. Add
stewing beef.
2. Meanwhile, mix together salt, pepper and spices. Sprinkle
over beef while it is cooking. Cook until beef is no longer
pink. Add beef broth and bring to a boil. Reduce heat,
cover and simmer for 30 minutes.
3. Add onion slices, red pepper, prunes, apricots and
almonds. Cover and simmer on low heat for 1 hour.
NEW TASTES RECIPE
10 minutes to prepare
40 minutes to cook
Makes 6 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
large saucepan
measuring spoons
measuring cups
small mixing bowl
mixing spoon
NUTRITION NOTES:
Prunes are most well
known for helping
relieve constipation.
The high fibre content
helps promote bowel
regularity. As well, prunes
contain a isatin,
a natural laxative.
TASTY IDEAS:
Serve over couscous or rice.
This stew freezes well
This stew can be made
in a crock pot. Put all the
ingredients except for
almonds in the crock pot and
set on low. Follow your crock
pot instructions for cooking
times. Add the almonds at
the end of cooking.
RECIPES
PAGE 29
MAIN DISHES
Create Your Own Stir-Fry
Sauce:
1/2 cup
chicken, beef or vegetable broth
125 mL
1/4 cup
soy sauce
60 mL
2 tbsp
cornstarch
25 mL
1 tbsp
brown sugar, honey or corn syrup
15 mL
*Use 1 chicken, beef or vegetable bouillon cube or sachet to make
1/2 cup of broth.
Stir-Fry:
Choose your Meat:
1 lb
chicken, skin and bones removed
or beef sirloin
or pork tenderloin
Choose your seasoning:
2
garlic cloves, minced
2 tsp
fresh gingerroot, minced
500 g
2
10 mL
Choose your vegetables:
8 cups
mixed fresh vegetables cut into bite-sized
2L
pieces such as: carrots, broccoli, cauliflower,
celery, onions, bell peppers, green beans,
green peas, snow peas, bean sprouts, pineapple
or
2
1 lb (500g) bags frozen stir-fry vegetables
2
Choose your cooking oil:
2 tbsp
vegetable oil
30 mL
1. To make the sauce, mix together the broth, cornstarch, soy
sauce and sugar. Set aside.
2. Cut meat into thin slices. In a large fry pan or wok heat
1 tbsp of the oil over medium heat. Add the meat and stir
fry for 4 to 5 minutes until cooked through. Remove and
set aside.
3. Heat the rest of the oil over medium heat. Add the garlic
and/or ginger and stir-fry for 1 minute. Add the other
vegetables starting with the harder vegetables. Stir-fry until vegetables are hot but still
crisp, about 5 to 8 minutes.
4. Add meat back into the stir-fry. Stir in the
sauce. Stir until heated through and sauce is
thickened, about 5 minutes.
EASY ALL STAR RECIPE
MONEY SAVING
RECIPE
10 minutes to prepare
15 to 20 minutes to
cook
Makes 4 to 6 Food
Guide Servings
WHAT YOU NEED:
sharp knife
cutting board
large fry pan or wok
measuring spoons
small mixing bowl
mixing spoon
TASTY IDEAS:
Try tofu instead of
meat. Choose firm tofu
for stir-fries. Cut the
tofu into cubes and put
it in a bowl with the stirfry sauce. Cover and put
in the fridge for at least
15 minutes. The longer it
marinates, the more
flavour the tofu will have.
Add the tofu and sauce
to the stir-fry after the
vegetables are cooked.
Heat through.
Give shrimp stir-fry a try!
Thaw a frozen shrimp ring.
Remove tails from shrimp.
Add the shrimp with the stirfry sauce after the vegetables
are cooked. Heat through.
Stir-fries are a great way to
eat less common vegetables
such as:
Bitter melon
Bok choy
Chayote Squash
Chinese Long Bean
Fennel (Anise)
Jicama
RECIPES
PAGE 30
MAIN DISHES
Chinese Cabbage Stir-Fry
1
1/4 cup
1 tbsp
1
2 tbsp
2
3 cups
3 cups
3 cups
1
1/4 cup
1 tbsp
10-1/2 oz (297 g) firm tofu,
drained and cubed
soy sauce
vegetable oil
onion, sliced
ginger root, minced
garlic cloves, minced
bok choy, chopped
Chinese (Nappa) cabbage, chopped
Swiss chard (stems removed), chopped
red pepper, sliced
fresh coriander, chopped
toasted sesame seeds (optional)
1
60 mL
15 mL
1
25 mL
2
750 mL
750 mL
750 mL
1
60 mL
15 mL
1. Cut tofu into small cubes. In a small, shallow bowl, marinate
tofu in soy sauce for at least 10 minutes.
2. In a large skillet or wok, heat oil over medium-high heat. Add
onion, ginger and garlic. Cook for 2 to 3 minutes.
3. Add bok choy, Chinese cabbage, Swiss chard and red pepper.
Stir-fry for 5 minutes or until greens are wilted.
4. Add tofu and soy sauce. Heat through. Stir in coriander.
Serve over rice or noodles. Sprinkle with toasted sesame
seeds.
How to Toast Sesame Seeds
In an ungreased skillet, heat sesame seeds over medium heat,
stirring occasionally. Toast about 2 minutes until golden
brown.
FAST AND EASY
ALL STAR RECIPE
10 minutes to prepare
10 minutes to cook
Makes 4 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
bowl
large skillet or wok
measuring spoons
measuring cups
mixing spoon
NUTRITION NOTES:
This stir-fry is good for
your bones! Bok choy
and Chinese (Nappa)
cabbage are good
sources of calcium.
Calcium helps build and
maintain strong bones.
Bok choy and Swiss chard
count as dark green
vegetables. Eating Well with
Canada’s Food Guide
recommends that people eat
at least one dark green
vegetable each day.
TASTY IDEAS:
You can make this recipe with
diced pork or chicken instead
of tofu. Marinate the meat in
soy sauce; cook and remove
from skillet or wok before
you cook the vegetables.
Add the meat back to the
stir-fry after the vegetables
are cooked.
RECIPES
PAGE 31
MAIN DISHES
Rotini with Ricotta and Summer Vegetables
½ cup
2 cups
1
2 tbsp
2 tsp
2 tsp
1
¼ tsp
¼ tsp
1 tbsp
rotini pasta
summer vegetables (such as
broccoli, asparagus, green beans,
summer squash, fresh peas, snowpeas),
cut into bite-size pieces
large tomato
fresh basil (or 2 tsp (10 mL) dried)
balsamic vinegar
olive oil
clove garlic, minced
salt
pepper
grated Parmesan cheese
125 mL
500 mL
1
25 mL
10 mL
10 mL
1
1 mL
1 mL
15 mL
1. Cook pasta according to package directions. Add the 2 cups
of vegetables the last 3 minutes of cooking. Drain and keep
warm.
2. Place a fine strainer over a large bowl. Cut the tomato in
half. Squeeze seeds and juice into this strainer. Discard the
seeds. Set tomato halves aside.
3. Stir the ricotta cheese, basil, vinegar, oil, garlic, salt, and
pepper into the tomato juice in the bowl. Coarsely chop
the tomato halves. Stir into ricotta mixture.
4. Add the pasta mixture to ricotta mixture.
Toss gently to coat.
FAST AND EASY RECIPE
FOR ONE OR TWO
10 minutes to prepare
10 minutes to cook
Makes 2 servings
WHAT YOU NEED:
saucepan
sharp knife
cutting board
measuring cups and
spoons
colander
strainer
2 bowls
mixing spoon
NUTRITION NOTES:
During the winter, when
fresh summer vegetables
are not as available, use
frozen or canned
vegetables in this recipe.
Except for the extra salt in
canned vegetables, frozen
and canned vegetables are
as healthy as fresh.
TASTY IDEAS:
Visit your local farmers
market to find summer
vegetables. Take advantage
of the locally grown, fresh
and more affordable produce.
RECIPES
PAGE 32
MAIN DISHES
Curried Chicken and Nectarines
4
2 tbsp
2 tbsp
2 tbsp
1 tbsp
1 tsp
1 tbsp
3
1
1/4 cup
2
boneless, skinless chicken breasts
Dijon mustard
honey
ketchup
butter or margarine, melted
curry powder
vegetable oil
green onions, sliced
red or green pepper, cut into thin strips
raisins
nectarines, sliced
4
25 mL
25 mL
25 mL
15 mL
5 mL
15 mL
3
1
60 mL
2
1. Cut chicken into bite-size pieces. Prepare vegetables and fruit as
shown. Set aside.
2. Mix together Dijon mustard, honey, ketchup, melted butter
and curry powder. Add cut up chicken and coat well.
3. In a large fry pan or wok, heat the vegetable oil over medium
heat. Add chicken and sauce. Cook until no longer pink,
about 4 to 5 minutes.
4. Add green onions and peppers. Cook until vegetables are
hot but still crisp, about 5 minutes.
5. Stir in raisins and nectarines. Gently stir until heated
through, about 2 minutes. Serve over rice.
NEW TASTES RECIPE
15 minutes to prepare
15 minutes to cook
Makes 4 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
mixing bowl
measuring spoons
mixing spoon
large fry pan or wok
NUTRITION NOTES:
The yellow flesh of
nectarines is rich in
plant chemicals called
phytochemicals.
Phytochemicals fight
against diseases such as
cancer and heart disease.
TASTY IDEAS:
Try other fruits in this
recipe. Mango, pears and
pineapple are just a few
ideas. Be creative!
RECIPES
PAGE 33
MAIN DISHES
Hawaiian Chicken
12
2 tbsp
1
3 tbsp
1/4 cup
1/4 cup
1/2 tsp
1
chicken pieces (drumsticks, thighs)
butter or margarine
19 oz (540 mL) can crushed pineapple,
drained
prepared mustard
honey
white or rosé wine or sherry (optional)
salt
green pepper, sliced into rings
paprika
12
25 mL
1
45 mL
60 mL
60 mL
2 mL
1
1. Preheat oven to 350 F.
2. Remove skin from chicken pieces. Arrange in a 9 x 13 baking
pan.
3. In a saucepan, melt the butter or margarine over medium heat.
Stir in the drained pineapple, mustard, honey, wine and salt.
Heat through.
4. Spoon the sauce evenly over the chicken pieces. Sprinkle
with paprika. Garnish with green pepper rings.
5. Bake, uncovered, for 45 minutes or until chicken is no
longer pink. If desired, broil for the last 5 minutes of
cooking time to brown a little more.
NEW TASTES
15 minutes to prepare
45 minutes to cook
Makes 6 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
9 x 13 baking pan
strainer
medium saucepan
measuring cups
measuring spoons
mixing spoon
NUTRITION NOTES:
Serve Hawaiian
Chicken over rice.
A salad and fruit for
dessert will put you well
on your way to 7 servings
a day!
Fresh pineapple
contains bromelain, an
enzyme that helps tenderize
meat and poultry. However,
the canning process heats
the fruit enough to destroy
its bromelain. Although
canned pineapple may not
tenderize the chicken in this
recipe, it adds a source of
vitamin C, potassium and
fibre.
RECIPES
PAGE 34
MAIN DISHES
Colour It Up Vegetable Pasta Sauce
1 tbsp
2
1
2
1 cup
1
1
1
1
2 tsp
1-1/2 tsp
1/2 tsp
1/4 tsp
vegetable oil
15 mL
garlic cloves, minced
2
small onion, chopped
1
medium carrots, diced
2
mushrooms, sliced
250 mL
green pepper, diced
1
zucchini, diced
1
28 oz (796 mL) can diced tomatoes
1
7-1/2 oz (213 mL) can tomato sauce
1
dried oregano
10 mL
dried basil
7 mL
salt
2 mL
pepper
1 mL
1. In a large saucepan, heat oil over medium heat. Add garlic,
onion, carrots, mushrooms, green pepper and zucchini.
2. Cook for 10 minutes until vegetables are tender. Stir often.
3. Stir in tomatoes and liquid, tomato sauce, oregano, basil, salt
and pepper.
4. Cover and simmer for at least 1 hour or until sauce is
thickened.
MONEY SAVING
ALL STAR RECIPE
15 minutes to prepare
1-1/4 hours to cook
Makes 6 cups, 6 Food
Guide Servings
WHAT YOU NEED:
sharp knife
cutting board
large saucepan
measuring spoons
mixing spoon
NUTRITION NOTES:
Add as many different
vegetables as you like.
The more variety, the
more nutrients!
One cup of Colour It
Up Vegetable Pasta
Sauce counts as two Food
Guide servings of
vegetables.
Tomatoes are high in
lycopene, a natural plant
chemical that protects
against cancer and heart
disease. Processed or cooked
tomato products like the
canned tomatoes and tomato
sauce used in this recipe
seem to be extra protective.
TASTY IDEAS:
Use this sauce for the
next 3 recipes: Chicken
Cacciatore, Vegetable
Lasagna and Vegetarian
Chili
RECIPES
PAGE 35
MAIN DISHES
Chicken Cacciatore
4
1 tbsp
4 cups
chicken breasts or legs
vegetable oil
Colour It Up Vegetable Pasta Sauce
4
15 mL
1L
1. Preheat oven to 400 F.
2. Remove skin and fat from chicken.
3. In a large fry pan, heat oil over medium-high heat. Add chicken
and sauté until brown.
4. Arrange chicken in a 13x9x2 inch (3.5 L) baking pan. Spoon
Colour It Up Vegetable Pasta Sauce over chicken.
5. Cover and bake for 50 to 60 minutes or until chicken is no
longer pink.
MONEY SAVING
ALL STAR RECIPE
15 minutes to prepare
1 hour to cook
Makes 4 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
large fry pan
13x9x2 inch (3.5L)
baking pan
NUTRITION NOTES:
Add extra peppers,
onions and other
vegetables to this
recipes for extra flavour
and nutrition.
TASTY IDEAS:
Use frozen or leftover
Colour It Up Vegetable
Pasta Sauce to whip up this
very easy meal at the last
minute.
RECIPES
PAGE 36
MAIN DISHES
Vegetarian Lasagna
9
10 oz (284 g)
3 cups
1
1
1/2 cup
2 cups
lasagna noodles
9
package frozen chopped spinach, thawed
1
Colour It Up Vegetable Pasta Sauce
750 mL
5-1/2 oz (156 mL) tomato paste
1
container (500 g) cottage cheese
1
Parmesan cheese
125 mL
grated mozzarella cheese
500 mL
MONEY SAVING
ALL STAR RECIPE
15 minutes to prepare
1 hour to cook
Makes 4 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
large fry pan
13x9x2 inch (3.5 L)
baking pan
1. Preheat oven to 350 F
NUTRITION NOTES:
2. Cook lasagna noodles according to package directions. Drain and
A serving of
set aside.
Vegetarian Lasagna
3. Meanwhile, in a bowl, mix thawed spinach with cottage cheese
makes a balanced
and Parmesan cheese.
meal. It is made up of
4. In a saucepan, mix Colour It Up Vegetable Pasta Sauce with
three of the four food
tomato paste. Heat over medium-high heat. Turn heat to low.
groups from Eating Well
Simmer, uncovered, for 10 minutes.
with Canada’s Food
5. Spread a thin layer of sauce on the bottom of a 13x9x2 inch
Guide. Add a salad and
(3.5 L) baking pan.
fruit for dessert and you
6. Arrange 3 lasagna noodles over the sauce. Spread with 1/3 of
will be well on your way to
the sauce, 1/3 of the cottage cheese mixture and 1/3 of the
7 servings a day!
grated cheese.
7. Repeat Step 6 two more times.
TASTY IDEAS:
8. Bake lasagna for 30 to 40 minutes. Let stand 10 minutes
Use 2 (10 oz, 284 g)
before serving.
packages of fresh spinach
instead of frozen. Wash
spinach and cut off the coarse
stems. Put the spinach in a
large saucepan and add
1/2 cup water. Turn stove to
high heat. Cover and cook for
2 to 3 minutes. Rinse with
cold water and drain.
Try Swiss chard or kale
instead of the spinach in
this recipe.
RECIPES
PAGE 37
MAIN DISHES
Vegetarian Chili
1 tbsp
1
2
1
1 tbsp
2 tsp
4 cups
1
1
1
vegetable oil
15 mL
medium onion, chopped
1
garlic cloves, minced
2
red pepper
1
chili powder
15 mL
cumin
10 mL
Colour It Up Vegetable Pasta Sauce
1L
7-1/2 oz (213 mL) can tomato sauce
1
14 oz (398 mL) can red kidney beans,
1
rinsed and drained
12 oz (341 mL) can corn, drained
1
1. In a large saucepan, heat oil over medium-high heat. Add onion,
garlic and red pepper. Cook until vegetables are tender, about
10 minutes. Stir in chili powder and cumin. Cook for
1 minute.
2. Add Colour It Up Vegetable Pasta Sauce, tomato sauce,
kidney beans and corn. Bring to a boil. Reduce heat, cover
and simmer for 20 minutes.
MONEY SAVING ALL
STAR RECIPE
10 minutes to prepare
30 minutes to cook
Makes 6 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
large saucepan
measuring spoons
mixing spoon
NUTRITION NOTES:
The vitamin C in the
red pepper helps your
body absorb the iron
from the kidney beans.
TASTY IDEAS:
If you did not get a
chance to make the pasta
sauce, you can use one
28 oz (796 mL) can of
tomatoes and one 7-1/2 oz
(213 mL) can of tomato
sauce. Add mushrooms,
carrots, zucchini or whatever
vegetables you like.
Freeze leftovers in individual
portions. Reheat for fast and
easy meals for one.
RECIPES
PAGE 38
MAIN DISHES
Turkey and Vegetable Stew with Dumplings
1 tbsp
2
1
1
1-1/2 cups
2 cups
2 cups
1 tsp
1 tsp
1/4 tsp
vegetable oil
15 mL
celery stalks, chopped
2
medium onion, chopped
1
10 oz (284 mL) can cream of celery soup
1
milk
375 mL
cooked turkey or chicken, diced
500 mL
frozen mixed vegetables
500 mL
thyme
5 mL
oregano
5 mL
pepper
1 mL
Dumplings:
2 cups
tea biscuit mix
1/2 cup
milk
500 mL
125 mL
1. In a large saucepan, heat oil over medium heat. Add celery
and onion. Cook for 10 minutes or until vegetables are
tender. Stir often.
2. Stir in soup, milk, turkey, mixed vegetables, thyme, oregano
and pepper. Heat to boiling, stirring all the time.
3. Meanwhile, in a bowl, mix tea biscuit mix with milk. With
a large spoon, drop onto the top of the stew. Cover and
reduce heat to medium low. Cook for 15 to 20 minutes. Do
not remove the lid.
MONEY SAVING RECIPE
15 minutes to prepare
30 minutes to cook
Makes 4 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
large saucepan
mixing bowl
measuring spoons
mixing spoons
NUTRITION NOTES:
A serving of Turkey
and Vegetable Stew
with Dumplings makes
a balanced meal. It is
made up of all four food
groups from Eating Well
with Canada’s Food Guide
– vegetables and fruit,
grain products, milk and
alternatives and meat and
alternatives.
TASTY IDEAS:
Use leftover turkey to make
this quick and tasty meal.
Leftover chicken also works
well.
You can also top this stew
with mashed potatoes and
bake it in the oven. Bake for
30 minutes at 350 F. Make
sure your pot is oven safe.
RECIPES
PAGE 39
MAIN DISHES
Vegetable Frittata
1 tbsp
¼ cup
1
½ cup
2
2 tbsp
¼ tsp
1/8 tsp
1/8 tsp
¼ cup
¼
butter or margarine
sliced fresh mushrooms
green onion, chopped
Swiss chard or spinach
(stems removed), chopped
eggs, beaten
milk
dried basil
salt
pepper
shredded cheese
small tomato, diced
15 mL
60 mL
1
125 mL
2
25 mL
1 mL
0.5 mL
0.5 mL
60 mL
¼
1. In a small non-stick skillet melt butter or margarine Add
mushrooms, green onion and Swiss chard or spinach. Cook over
medium heat until mushrooms are tender and greens are wilted.
2. Meanwhile, in a small bowl combine eggs, milk, basil, salt
and pepper. Pour egg mixture into skillet with the
vegetables. Cook about 2 minutes or until egg mixture is
set. Run an egg lifter around the edge of the skillet to allow
uncooked egg to run underneath.
3. Remove from heat. Top with cheese and tomatoes.
FAST AND EASY RECIPE
FOR ONE OR TWO
10 minutes to prepare
10 minutes to cook
Makes 1 serving
WHAT YOU NEED:
sharp knife
cutting board
small bowl
mixing spoon
measuring cups and
spoons
grater
non-stick skillet
egg lifter
NUTRITION NOTES:
Swiss chard and spinach
are both ‘All Star’ greens.
They are packed full of
beta-carotene. Add either
of these greens to soups,
stews and lasagnas.
To reduce the amount of fat
in this meal use 1 whole egg
and 1 egg white.
TASTY IDEAS:
You can make frittatas with
any vegetables you choose.
Try other greens such as kale,
collard greens, bok choy and
dandelion greens.
Try other vegetables such as
broccoli, cauliflower, leeks,
tomatoes, peppers,
zucchini and eggplant.
RECIPES
PAGE 40
MAIN DISHES
Vegetable Bread Pudding
1
½
¼ tsp
2
2
2 tsp
¼ tsp
¼ cup
½ cup
2 tbsp
tomato, seeded and diced
small zucchini, grated
salt
slices bread, crusts removed,
torn into pieces
eggs
dried basil
pepper
cottage cheese
shredded cheese
grated Parmesan cheese
1
1/2
1 mL
2
2
10 mL
1 mL
60 mL
125 mL
25 mL
1. Place diced tomatoes and grated zucchini in a colander.
Sprinkle with salt. Let stand for 10 minutes. Squeeze to get
rid of moisture.
2. Preheat oven to 350 F. Grease an 8x8x2 (2 L) baking pan.
3. In a bowl, mix together the tomatoes, zucchini, bread, eggs,
basil, pepper, cottage cheese and most of the shredded
cheese. Spoon into pan.
4. Top with Parmesan cheese and the rest of the
shredded cheese.
5. Bake for 25 to 30 minutes or until set.
MONEY SAVING RECIPE
FOR ONE OR TWO
20 minutes to prepare
30 minutes to cook
Makes 2 servings
WHAT YOU NEED:
sharp knife
cutting board
grater
mixing bowl
mixing spoon
measuring spoons
8x8x2 (2 L) baking
pan
NUTRITION NOTES:
Use 1% cottage cheese
and skim milk cheese
to keep the fat content
of this recipe down.
Serve with a leafy green
salad to add another
serving of vegetables to
your meal.
TASTY IDEAS:
Try different vegetables in
this recipe. Baked chopped
eggplant, grated carrots, and
chopped broccoli would all
work well.
If you don’t have fresh
tomatoes, used canned diced
tomatoes. Drain well.
RECIPES
PAGE 41
MAIN DISHES
FAST AND EASY RECIPE
10 minutes to prepare
10 minutes to cook
Makes 6 Food Guide
Servings
Mediterranean Pasta
2 cups
1 tbsp
2
1
1/2
1 cup
1
1/2 cup
2 tbsp
1/2 cup
penne pasta
olive oil
garlic cloves, minced
small onion, chopped
red pepper, diced
mushrooms, quartered
28 oz (796 mL) can stewed tomatoes,
drained
sundried tomatoes, chopped
fresh basil, chopped (or 1 tsp dried basil)
brie cheese, cut into small cubes
500 mL
15 mL
2
1
1/2
250 mL
1
125 mL
25 mL
125 mL
1. Bring a large saucepan of water to a boil. Add pasta and cook for
10 minutes.
2. Meanwhile, in a large saucepan, heat olive oil over mediumhigh heat. Add garlic, onion, mushrooms and red pepper.
Sauté about 10 minutes or until vegetables are tender. Add
stewed tomatoes, sundried tomatoes and basil. Break up
stewed tomatoes with the back of a spoon. Heat through.
3. Remove rind from the cheese and cut into small cubes.
4. Drain pasta and add to the vegetable mixture. Toss with
cheese until cheese is melted. Serve right away.
WHAT YOU NEED:
sharp knife
cutting board
2 large saucepans
colander
measuring cup
measuring spoons
mixing spoon
TASTY IDEAS:
Try marinated
mushrooms in this
recipe instead of
fresh mushrooms. You
can buy marinated
mushrooms at the deli
counter of many
supermarkets.
Here is a quick
and easy recipe for
marinated mushrooms:
In a bowl mix 2 tbsp
olive oil, 3 tbsp vinegar,
1 clove minced garlic and
pinches of salt, pepper,
dry mustard and oregano.
Stir in 1 cup quartered mushrooms. Put in the fridge for
1 to 2 hours to marinate.
Sundried tomatoes can be
found packed in olive oil or
packaged on their own. Look
for them at the deli counter
or in the produce section of
the supermarket. To plump up
sundried tomatoes, cover
them in boiling water for 2
minutes.
RECIPES
PAGE 42
MAIN DISHES
MONEY SAVING RECIPE
FOR ONE OR TWO
20 minutes to prepare
10 minutes to cook
Makes 2 servings
Black Bean Vegetable Tostadas
Sauce:
¼ cup
2 tbsp
1 tbsp
2 tsp
¼ tsp
¼ tsp
¼ tsp
Tostadas:
2
½ cup
½ cup
½ tsp
¼ cup
1 cup
1
½
2
sour cream
chopped fresh cilantro
lime juice
water
Tabasco sauce
salt
pepper
whole wheat tortillas
canned black beans,
rinsed and drained
diced red or green pepper
cumin
shredded cheddar cheese
shredded Romaine lettuce
small tomato, diced
avocado, peeled and diced
green onions
60 mL
25 mL
15 mL
10 mL
1 mL
1 mL
1 mL
2
125 mL
125 mL
2 mL
60 mL
250 mL
1
½
2
1. In a small bowl, combine ingredients for the sauce. Set aside.
2. Preheat oven to 400 F. Place tortillas on a cookie sheet.
Bake 10 minutes or until browned. Set aside.
WHAT YOU NEED:
sharp knife
cutting board
grater
small mixing bowl
mixing bowl
mixing spoon
measuring spoons
cookie sheet
NUTRITION NOTES:
Black beans and other
dried beans and lentils
are low in fat, high in
fibre and a good source
of iron and protein.
These qualities make
beans a healthy
alternative to meat. The
vegetable toppings help
to make this meal a real
nutrition superstar!
TASTY IDEAS:
Try other vegetables for
tostada toppings. Thawed
frozen corn, red onion, chopped
zucchini or summer are some
other vegetables to try.
3. In a bowl, mix black beans, pepper and cumin.
4. Place tortillas on plates, top with bean mixture, cheese, lettuce,
tomato, avocado and green onions. Drizzle with sauce.
RECIPES
PAGE 43
MAIN DISHES
French Toast with Fruit
1
½ cup
¼ tsp
2
¼ tsp
1 tbsp
1 tbsp
3/4 cup
egg
milk
vanilla
slices bread
cinnamon
butter or margarine
honey
peeled and sliced soft fresh fruit
such as peaches, ripe pears, mango,
bananas or berries
1
125 mL
1 mL
2
1 mL
15 mL
15 mL
175 mL
Plain yogurt or whipped topping for serving
1. In a mixing bowl, whisk together the egg, milk and vanilla
extract.
2. Add the bread and let is stand until soaked. Sprinkle the
soaked bread with cinnamon.
3. Cook bread in a non-stick fry pan over medium heat. Turn
once, until golden brown on both sides, about 3 minutes
each side.
4. Meanwhile, in a small saucepan, melt butter or margarine
over medium heat. Stir in honey. Add the fruit slices and
berries. Warm fruit for a few minutes, but do not cook.
5. Spoon the warmed fruit over the bread. Top with plain
yogurt or a spoonful of whipped topping.
RECIPE FOR
ONE OR TWO
10 minutes to prepare
10 minutes to cook
Makes 1 serving
WHAT YOU NEED:
sharp knife
cutting board
measuring spoons
mixing bowl
whisk
non-stick frying pan
small saucepan
mixing spoon
NUTRITION NOTES:
Try different berries
when they are season.
Look for fresh local
strawberries, raspberries,
blackberries and
blueberries. Berries are
high in fibre and a good
source of vitamin C.
TASTY IDEAS:
Try frozen mixed fruit or
frozen berries for this recipe.
Thaw fruit before sautéing in
the honey-butter mixture.
Canned peaches, pears or
mango would also work well.
Be sure to drain well.
RECIPES
PAGE 44
MAIN DISHES
Tuna Mandarin Roll-Ups
1
1/4 cup
1/4 tsp
1
1/3 cup
2 cups
4
170 g can tuna in water, drained
low fat mayonnaise
curry powder (optional)
10 oz (284 mL) can Mandarin
orange segments, drained
celery, finely chopped
lettuce or spinach, shredded
small flour tortillas
1
60 mL
1 mL
1
75 mL
500 mL
4
1. In a medium bowl, use a fork to combine tuna, mayonnaise and
curry powder. Mix well.
2. Stir in oranges and celery
3. Spread 1/2 cup tuna mixture onto each tortilla. Top with 1/2 cup
lettuce. Roll up and serve.
Recipe adapted from Adventures in the Kitchen Kid’s Cookbook,
by The Canned Food Alliance.
NEW TASTES RECIPE
10 minutes to prepare
Makes 4 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
medium bowl
fork
knife
measuring spoons
measuring cups
NUTRITION NOTES:
Choose darker
coloured lettuce or
greens rather than
iceberg lettuce. It will
add extra vitamin C,
beta carotene and folate
to your meal.
TASTY IDEAS:
Wrap these roll-ups in
plastic wrap and pack them
for lunch.
RECIPES
PAGE 45
DESSERTS
Southwest Quinoa Salad Wraps
1 tbsp
1 tbsp
1
¼ tsp
¼ tsp
½ cup
¼ cup
¼ cup
½
¼ cup
2
olive oil
ime juice
small garlic clove, minced
salt
pepper
cooked quinoa
cucumber, diced
frozen corn, thawed
small tomato, diced
red pepper, diced
flour torillas
15 mL
15 mL
1
1 mL
1 mL
125 mL
60 mL
60 mL
½
60 mL
2
1. In a small bowl, mix together oil, lime juice, garlic, salt and
pepper. Set aside.
2. In a medium mixing bowl, gently mix together quinoa,
cucumber, corn, tomato and red pepper. Mix in oil mixture.
3. Spoon salad mixture along centre of tortillas. Tuck in
bottom end and roll up sides.
NEW TASTES RECIPE
FOR ONE OR TWO
10 minutes to prepare
15 minutes to cook
Makes 2 servings
WHAT YOU NEED:
saucepan
sharp knife
cutting board
small mixing bowl
medium mixing bowl
mixing spoon
measuring spoon
NUTRITION NOTES:
Quinoa, pronounced
“keen-wa” is a grain.
You can find it in the
cereal section of the
grocery store. Quinoa is
high in protein.
TASTY IDEAS:
Serve this salad on its own
or wrap it in a warm flour
tortilla for lunch on the run.
Recipe adapted from: Wellnessfoods: Powerhouse Recipes by
UC Berkeley, Wellness Letter.
RECIPES
PAGE 46
MAIN DISHES
EASY ALL STAR RECIPE
10 minutes to prepare
25-30 minutes to cook
Yields 4 servings
Easy Stuffed Skillet Peppers
2
½ lb
3
1 tbsp
½ tsp
1
1
1
1
1 cup
1 tbsp
1/2 cup
large sweet bell peppers
(red, yellow or green)
extra lean or lean ground beef
cloves garlic, minced
chili powder
each ground cumin and salt
can (14 oz/398 mL) no salt added
tomato sauce
can (19oz/540 mL) kidney beans,
drained and rinsed
tomato, finely chopped
carrot, grated
corn kernels
whole wheat couscous or cornmeal
shredded Cheddar cheese
2
250 g
3
15 mL
2 mL
1
1
1
1
250 mL
15 mL
125 mL
1. Cut peppers in half lengthwise; cut out seeds and
membranes; set aside.
2. In large non-stick skillet, brown beef over medium-high
heat breaking up with a spoon; drain fat. Wipe skillet;
return beef and stir in garlic, chili powder, cumin and salt.
Cook, stirring, for about 1 minute or until fragrant. Stir in
tomato sauce, beans, tomato and carrot; place peppers on
top, cut side down and bring mixture to boil. Reduce heat
to medium and simmer, covered for about 15 minutes or
until peppers are tender.
3. Place peppers on serving plate cut side up. Stir in corn
and couscous; simmer uncovered for about 3 minutes or
until corn is cooked through and couscous has softened.
Pack bean and veggie mixture into each pepper half (one
heaping cup); sprinkle with cheese.
WHAT YOU NEED:
sharp knife
cutting board
large non-stick skillet
cooking utensils
can opener
measuring spoons
and cups
COOKING TIPS:
These Mexican
flavoured stuffed
peppers are a cinch to
make on the stove top
or in an electric skillet.
Fresh corn scraped off
the cob, drained and
rinsed canned corn or
frozen corn are all suitable
choices to use in this
recipe.
TASTY IDEAS:
Substitute lean ground
chicken or turkey for the beef
and black beans for the
kidney beans.
RECIPES
PAGE 47
MAIN DISHES
Thai Salmon and Veggie Rice
2 ¼ cups
1 cup
1 tbsp
1 tsp
½ tsp
¼ tsp
2 cups
½ cup
13 oz
1 cup
water
Grated zest of 1 lime, divided
jasmine rice, rinsed
Thai green curry paste or to taste
chopped fresh gingerroot
coconut extract
salt
small cauliflower florets
thinly sliced carrots
salmon fillet, rinsed and patted dry
Black pepper
thawed green peas
lime wedges
550 mL
250 mL
15 mL
5 mL
2 mL
1 mL
500 mL
125 mL
370 g
250 mL
1. In large non-stick skillet bring water to a boil over mediumhigh heat. Set aside ½ tsp lime zest. Stir in remaining zest
along with the rice, curry paste, ginger, coconut and salt;
bring to boil. Reduce heat to medium- low, stir in
cauliflower and carrots; simmer covered for 10 minutes.
Meanwhile cut salmon crosswise into four portions,
sprinkle with reserved lime zest and black pepper.
2. Stir the rice; place the salmon on top of the rice. Cook
covered, for 8 -10 minutes or until most of the liquid is
absorbed. Gently stir in peas; cover and cook for 3- 5
minutes or until salmon and is opaque and white juices
have formed on top. Remove from heat and let stand 3
minutes. Fluff rice with a fork. Serve with lime wedges to
squeeze over top.
EASY ALL STAR RECIPE
10 minutes to prepare
30 minutes to cook
Yields 4 servings
WHAT YOU NEED:
sharp knife
cutting board
large non-stickskillet
cooking utensils
measuring spoons
and cups
zester or grater
COOKING TIPS:
Green Thai curry paste
is hot and contains hot
green chiles, garlic,
lemongrass, kaffir lime
and galangal and other
ingredients that give it
the authentic flavour. If
you’re not sure of your
heat tolerance, start with a
small amount and work up.
TASTY IDEAS:
Use catfish or halibut in
place of salmon.
RECIPES
PAGE 48
MAIN DISHES
FAST & EASY RECIPE
10 minutes to prepare
Yields 4 wraps
Fresh Vegetable Roll
1 cup
4
4
1/3 cup
1/4 cup
1
1 tsp
Sun-dried Tomato Hummus
(see recipe)
small whole wheat tortillas
(about 7-inches/18 cm)
leaves green or red-leaf lettuce
grated carrot
each diced red pepper, cucumber
and tomato
green onion, sliced
fresh lemon juice
250 mL
WHAT YOU NEED:
4
4
75 mL
50 mL
1
5 mL
1. Spread ¼ cup (50 mL) hummus on each tortilla and top with
lettuce leaf (trim to fit the wrap). Sprinkle with carrot, red
pepper, cucumber, tomato, green onion and lemon juice. Fold
bottom of tortilla up and roll tightly. Cut each diagonally in
half. (Make-ahead: Refrigerate wrapped in plastic wrap for up
to 4 hours.)
sharp knife
cutting board
grater
measuring spoons
and cups
TASTY IDEAS:
For a whole new
twist, use ¼ cup each
diced zucchini,
tomato, red onion,
and chopped fresh
mushrooms in place of
the red pepper,
cucumber, tomato and
green onion.
Replace leaf lettuce with
fresh spinach leaves or
chopped romaine lettuce.
COOKING TIPS:
Slightly warming cold
tortillas in the microwave
can make the rolling easier.
RECIPES
PAGE 49
MAIN DISHES
Sun-dried Tomato Hummus
(for Fresh Vegetable Roll)
1/3 cup
½ cup
1
2 tbsp
¼ cup
1 tbsp
1 tsp
1
sun-dried tomatoes
boiling water
can (19 oz/540 mL) chickpeas,
drained and rinsed
fresh lemon juice
water
extra virgin olive oil
cumin
clove garlic, pressed through
garlic press or minced
75 mL
125 mL
1
30 mL
50 mL
15 mL
5 mL
1
FAST & EASY RECIPE
4 minutes to prepare
Yields about
1 ¾ cups (425 mL)
WHAT YOU NEED:
food processor
sharp knife or kitchen
scissors
cutting board
bowls
measuring spoons
and cups
kettle or pot for
boiling water
1. Place sun-dried tomatoes in heat proof bowl and cover with
boiling water; let stand 10 minutes or until softened. Remove
tomatoes from water, pat dry and coarsely chop; set aside.
2. In food processor, puree chickpeas, lemon juice, water, oil
and cumin until smooth. (If too thick add more water, 1
tbsp/15 mL at a time, until hummus is a soft spreadable
consistency.) Add sun-dried tomatoes and garlic; pulse to
combine. Spoon into serving dish.
(Make ahead:
Refrigerate covered for up to 4 days.)
NUTRITION NOTES:
Store bought hummus
can sometimes be high
in fat. This lower fat,
refreshing hummus is so
easy to make and is ideal
to serve with an
assortment of fresh
veggies or as a spread in
sandwiches, bagels or pitas.
COOKING TIPS:
Kitchen scissors can make
the job easier for cutting sundried tomatoes.
TASTY IDEAS:
Smoky Hummus: Stir in one
chopped chipotle pepper in
adobo sauce into prepared
hummus.
Add ¼ cup (50 mL) chopped
roasted red peppers to the
chickpeas.
RECIPES
PAGE 50
DESSERTS
FAST AND EASY RECIPE
10 minutes to prepare
Makes 3 cups
Raspberry Yogurt Sauce
1
1 cup
1/4 cup
14 oz (425 g) package of frozen raspberries
1
or
1-1/2 cups (375 mL) fresh raspberries
plain yogurt
250 mL
sugar
60 mL
1. In a blender or food processor, blend raspberries, yogurt and sugar
until smooth. Add extra sugar if needed.
2. Cover and put in the fridge for up to three days.
Blueberry Sauce
2 cups
1/2 cup
1/4 cup
1 tsp
2 tsp
fresh or frozen blueberries
water
sugar
lemon juice
cornstarch
500 mL
125 mL
50 mL
5 mL
10 mL
1. In a small saucepan, combine 1 cup of the blueberries with
1/4 cup of the water. Stir in the sugar and lemon juice. Stir
and bring to a boil. Turn down heat and simmer for 7 to
10 minutes.
2. Mix the cornstarch into 1/4 cup of water. Add to the
blueberry mixture. Stir until it thickens. Add the rest of
the blueberries. Cook for 3 minutes over low heat.
WHAT YOU NEED:
blender or food
processor
measuring cups
mixing spoon
FAST AND EASY
RECIPE
20 minutes to prepare
Makes 2 cups
WHAT YOU NEED:
Saucepan
Measuring cups
Measuring spoons
Mixing spoon
NUTRITION NOTES:
Raspberries and
blueberries are high in fibre
and vitamin C. Both contain
natural plant chemicals
called phytochemicals that
help fight cancer and other
diseases.
TASTY IDEAS:
Serve these sauces over fresh
or canned fruit, ice cream, tea
biscuits or pancakes.
Freeze extra sauce for up
to six months. Thaw in the
fridge.
RECIPES
PAGE 51
DESSERTS
FAST AND EASY RECIPE
10 minutes to prepare
Makes 1-1/2 cups
Strawberry Nutmeg Dip
1/2 cup
1 cup
1/2 tsp
2 tbsp
strawberries
vanilla yogurt
ground nutmeg
brown sugar
125 mL
250 mL
2 mL
25 mL
1. In a blender or food processor, blend strawberries, yogurt, nutmeg
and brown sugar until smooth.
2. Cover and put in the fridge for 1 hour before serving.
WHAT YOU NEED:
blender or food
processor
measuring spoons
measuring cups
mixing bowl
mixing spoon
NUTRITION NOTES:
A half cup of cut up
fruits served with
Strawberry Nutmeg
Dip counts as one
Food Guide Serving of
Vegetables and Fruit.
Sounds like a tasty and
easy way for everyone to
enjoy fruit!
TASTY IDEAS:
Make fruit kabobs! Put
chunks of fruit on skewers
or long toothpicks. Kids will
love taking the fruit of the
skewer and dipping it!
Make your kabobs with a
variety of fruits such as:
Melon
Strawberries
Canned pineapple chunks
Grapes
Canned or fresh peaches
Canned or fresh apricots
Oranges
Lychee fruit
Mango
RECIPES
PAGE 52
DESSERTS
Colour It Up Fruit Salad
2
3
1
1 cup
1 cup
1/2 cup
2 tbsp
1/4 tsp
oranges
kiwifruits
mango
cantaloupe, cut into bite-size chunks
fresh or frozen strawberries, sliced
orange juice
lemon or lime juice
grated lemon or lime peel
2
3
1
250 mL
250 mL
125 mL
25 mL
1 mL
1. Peel and cut the orange, kiwi, mango and cantaloupe into bitesize chunks. Slice strawberries.
2. In a large bowl, mix the fruit with orange juice, lemon or lime
juice and grated lemon or lime peel.
TASTY IDEAS:
You can make a fruit salad from any fruit you choose. The more
kinds of fruit, the better. Choose from these fruits:
Grapefruit
Pomegranate seeds
Grapes
Watermelon
Guava
Honeydew melon
Lychee
Canned or fresh
Canned
Mandarin oranges
pineapple
Pears
Canned or fresh peaches
Persimmon
or nectarines
Plums
Banana
Star fruit
Papaya
Ugli fruit
Canned or fresh apricots
Apple
Berries
KID FRIENDLY
ALL STAR RECIPE
15 minutes to prepare
Makes 5 cups
(10 Food Guide
Servings)
WHAT YOU NEED:
large bowl
measuring spoons
measuring cups
mixing spoon
NUTRITION NOTES:
Eating Well with
Canada’s Food Guide
recommends that
people eat at least
one orange vegetable
each day. Some
orange-coloured fruit
such as mango and
cantaloupe can be
eaten in place of an
orange vegetable.
Oranges, although a
good source of folate and
vitamin C are not high in
beta-carotene (vitamin A)
like the other orangecoloured fruits.
RECIPES
PAGE 53
DESSERTS
Fruit Crisp
5 cups
apples, peeled and sliced
1-1/4 L
2 tbsp
raisins
25 mL
Choose other fruit bases from the ideas on the next page.
Topping:
1/2 cup
1/4 cup
1/2 cup
1/2 tsp
1/4 cup
rolled oats
all-purpose flour
brown sugar
cinnamon
butter or margarine, softened
125 mL
60 mL
125 mL
2 mL
60 mL
1. Preheat oven to 350 F.
2. Place the fruit in a medium baking dish.
3. In a bowl, mix the rolled oats, flour, brown sugar, cinnamon
and butter or margarine until combined. Sprinkle over the
fruit.
4. Bake for 40 minutes or until the fruit is tender.
Recipe adapted from Cooking Healthy Together, City of Toronto
with permission from City of Toronto.
EASY MONEY SAVING
RECIPE
10 minutes to prepare
40 minutes to cook
Makes 6 Food Guide
Servings
WHAT YOU NEED:
sharp knife
cutting board
medium baking
dish
measuring cups
measuring spoons
mixing spoon
mixing bowl
NUTRITION NOTES:
Fruit crisp makes a
tasty and nutritious
dessert. A 3/4 cup
serving counts as a Food
Guide Serving of fruit.
TASTY IDEAS:
Use your favourite fresh,
canned or frozen fruit in any
combination you choose. Try
one of the tasty ideas on the
next page or invent your own!
For juicy fruits such as
rhubarb, peaches and berries,
add 1 tbsp (15 mL) of all
purpose flour to the fruit to
thicken.
If you use tart fruits such
as rhubarb or cranberries,
add 2/3 cup (150 mL) of
sugar to the fruit to
sweeten.
RECIPES
PAGE 54
DESSERTS
Bases for Fruit Crisps
Mango, Apple and Cranberry Crisp
Chop:
1 cup (250 mL) fresh or frozen cranberries.
Mix with: 1/4 cup (60 mL) sugar. Allow to stand for 15 minutes
Add:
2 peeled, sliced mangoes
2 peeled, sliced apples
Peach and Blueberry Crisp
Combine: 1 (28 oz, 796 mL) can of sliced peaches, drained
or 4 cups fresh sliced peaches.
1 cup (250 mL) fresh or frozen blueberries
1 tbsp (15 mL) flour
Pear and Walnut Crisp
Combine: 5 cups (1-1/4 L) sliced pears
1/4 cup (60 mL) walnut pieces (optional)
1/4 cup fresh or frozen cranberries
2 tbsp (25 mL) brown sugar
Apple, Rhubarb and Cranberry Crisp
Combine: 2 cups (500 mL) sliced apples
2 cups (500 mL) frozen or fresh diced rhubarb
1 cup (250 mL) fresh or frozen cranberries
2/3 cup (150 mL) sugar
3 tbsp (45 mL) all-purpose flour
Strawberry-Rhubarb Crisp
Combine: 3 cups (750 mL) strawberries, sliced
2 cups (500 mL) frozen or fresh diced rhubarb
1/2 cup (125 mL) sugar
3 tbsp (45 mL) all-purpose flour
Lemon-Blueberry Crisp
Combine: 4 to 5 cups (1–1-1/4 L) fresh or frozen blueberries
1/4 cup (60 mL) sugar
1 tbsp (15 mL) all-purpose flour
1 tsp (5 mL) lemon rind
1 tbsp (15 mL) fresh lemon juice
Recipe adapted from Cooking Healthy Together,
City of Toronto with permission from City of
Toronto.
RECIPES
PAGE 55
DESSERTS
Homemade Fruity Yogurt
1 cup
1 tbsp
1 tbsp
1 cup
raspberries, strawberries
canned peaches
sugar
frozen orange juice concentrate
plain, low fat yogurt
250 mL
15 mL
15 mL
250 mL
6. In a food processor or blender, puree fruit with sugar and orange
juice concentrate until smoother. Put in a microwave safe
container. Cover.
7. Microwave on high for 2 minutes or until warm and sugar is
dissolved. Cool.
8. Put yogurt into a mixing bowl. Whisk fruit mixture into
yogurt.
9. Whisk into yogurt.
RECIPE FOR
ONE OR TWO
20 minutes to prepare
2 minutes to cook
Makes 2 servings
WHAT YOU NEED:
food processor or
blender
microwave safe
container
whisk
mixing bowl
measuring spoons
NUTRITION NOTES:
Yogurt is a good source
of calcium. Some
yogurts also have
vitamin D added.
Women over the age of
50 need extra calcium and
vitamin D to help keep
bones healthy and strong.
TASTY IDEAS:
Enjoy Homemade Fruity
Yogurt as a dessert or as a
dip with fresh fruit such as
mandarin orange sections,
whole strawberries, banana
chunks, apple or pear slices.
Also, try it served over cereal,
pancakes, waffles or French
toast.
RECIPES
PAGE 56
DESSERTS
Strawberry Freezer Jam
2 cups
2 tbsp
4 cups
1
¾ cup
crushed strawberries,
about 1 quart (1L)
500 mL
bottled lemon juice
25 mL
granulated sugar
1L
package (57 g) Regular Fruit Pectin
1
water
175 mL
10. Wash and rinse 5 – 250 mL mason jars.
11. Wash, hull and crush strawberries.
12. Measure 2 cups crushed strawberries into a large bowl. Stir in
lemon juice and sugar. Mix well. Let stand for 10 minutes.
13. In a small saucepan, gradually whisk Fruit Pectin into water.
Bring to a full rolling boil over medium high heat. Stir often.
Boil hard for 1 minute.
14. Add pectin to fruit mixture. Stir for 3 minutes.
15. Ladle jam into clean mason jars to within ½ inch (1 cm)
of top rim. Remove air bubble with a nonmetallic spoon.
Wipe jar rim and cover tightly.
MONEY SAVING RECIPE
30 minutes to prepare
5 minutes to cook
Makes 5 x 250 mL jars
WHAT YOU NEED:
large bowl
small saucepan
non-metallic mixing
spoon
5 x 250 mL mason
jars with lids
measuring cups and
spoons
NUTRITION NOTES:
Jam is very high in
sugar but it is fat-free.
On toast or bread the
amount you use is only a
little – not enough to
count as a serving of
vegetable and fruit.
TASTY IDEAS:
Serve this homemade, fruity
jam over pancakes or
waffles, yogurt or ice cream.
16. Let stand in the refrigerator until set. Freeze within 24
hours. Store in freezer up to 1 year or in refrigerator up
to 3 weeks.
RECIPES
PAGE 57
DESSERTS
Plum Buttermilk Muffins
1-1/2 cups
3/4 cup
2 tsp
1/2 tsp
1/2 tsp
3/4 tsp
1/8 tsp
1 cup
1/4 cup
3 tbsp
1
2 tsp
1 cup
flour
wheat bran
baking powder
baking soda
salt
cinnamon
allspice
buttermilk
honey
olive oil
egg
grated lemon zest
plums, diced (about 2 medium)
750 mL
175 mL
10 mL
2 mL
2 mL
3 mL
0.5 mL
250 mL
60 mL
45 mL
1
10 mL
250 mL
1. Preheat oven to 400 F. Line a 12-cup muffin pan with paper
liners.
2. In a large bowl, combine flour, bran, baking powder, baking
soda, salt, cinnamon, and allspice. Make a well in centre of
dry ingredients.
3. In medium bowl, whisk together buttermilk, honey, oil,
eggs, and lemon zest. Pour into dry ingredients, stirring
until just combined.
4. Fold in plums. Do not over mix.
5. Spoon into prepared muffin cups. Bake 15 to 17 minutes
or until muffins are golden and a toothpick inserted in
centre comes out clean.
NEW TASTES RECIPE
10 minutes to prepare
15 minutes to bake
Makes 12 muffins
WHAT YOU NEED:
12-cup muffin pan
paper liners
large bowl
medium bowl
mixing spoon
measuring cups
measuring spoons
NUTRITION NOTES:
There is no need to
peel the plums. The
skin adds extra fibre,
antioxidants and
nutrients.
TASTY IDEAS:
Don’t worry if you can’t
find ripe plums. Slightly
tart plums work just as
well. The muffins will just
be a little less sweet. You
can make these with red,
black or green plums. You
could also use Italian prune
plums, though you will need
more than 2 of them to get
1 cup diced.
Recipe adapted from: Wellnessfoods: Powerhouse Recipes by
UC Berkeley, Wellness Letter.
RECIPES
PAGE 58
DESSERTS
Tropical Smoothie
2 cups
1 cup
1 cup
2
¼ tsp
chilled unsweetened pineapple juice 500 mL
cubed fresh or frozen mango
250 mL
ice cubes
250 mL
bananas, cut into pieces and frozen
2
coconut extract (optional)
1 mL
FAST AND EASY RECIPE
5 minutes to prepare
Yields 4 – 1 cup
(250 mL) servings
WHAT YOU NEED:
sharp knife
cutting board
blender
measuring spoons
and cups
1. In a blender combine pineapple juice, mango, ice cubes, bananas
and extract (if using); puree until smooth. Pour into glasses and
serve immediately.
NUTRITION NOTES:
Pick 100 percent juice.
TASTY IDEAS:
This is a refreshing
blend of fruit to enjoy
anytime of the day.
Freezing the fruit, gives
the smoothie a nice thick
consistency.
Replace the mango with
ripe juicy fresh peaches or
nectarines.
Try an equal amount of
orange juice for the
pineapple juice or use half
and half.
TASTY IDEAS:
For a thicker smoothie, use
chunks of frozen fruit and
serve in your favourite dessert
dishes with a spoon.
Ripe yellow bananas, freckled
and fragrant, make all the
difference in this smoothie.
Peel and freeze ripe bananas
to have on hand when the
urge for a smoothie arises.
RECIPES
PAGE 59
DESSERTS
Wholesome Pumpkin Muffins
2 cups
½ cup
¼ cup
2 tsp
2 tsp
½ tsp
½ cup
1
1
1 cup
¼ cup
whole wheat flour
500 mL
packed brown sugar
125 mL
natural wheat germ
25 mL
baking powder
10 mL
pumpkin pie spice
10 mL
baking soda
2 mL
golden raisins
125 mL
egg
1
can (14 fl.oz/398 mL) pumpkin puree
1
milk (1% M.F.)
250 mL
canola oil
25 mL
1. Preheat oven to 375°F (190°C). Lightly spray non-stick muffin
pans with vegetable spray.
2. In large bowl, combine whole wheat flour, sugar, wheat germ,
baking powder, pumpkin pie spice, baking soda; stir in
raisins. In another bowl, whisk egg; blend in pumpkin, milk
and oil. Pour over dry ingredients and stir just until
moistened.
3. Spoon into prepared muffin pan. Bake for 25 min or until
tops are firm to the touch. Let cool in pan for 5 min.
Transfer to rack to cool completely.
EASY ALL STAR RECIPE
10 minutes to prepare
25 minutes to bake
Yields 12 muffins
WHAT YOU NEED:
measuring spoons
and cups
non-stick muffin pans
large bowls
mixing spoons
can opener
TASTY IDEAS:
Leftovers can be
stored in an airtight
container at room
temperature up to 2
days or in the freezer up
to 1 month.
COOKING TIPS:
For optimum flavour use
pure pumpkin and not a
pumpkin and squash
combination. Also, be sure
to use pumpkin puree and
not pumpkin pie filling
which contains added
ingredients.
RECIPES
PAGE 60
DESSERTS
Summer Fruit Compote
1/3 cup
1/3 cup
1
peach nectar
fresh orange juice
stick cinnamon
(about 4 inches/ 10 cm)
3
red or blue plums, sliced
2
peaches, sliced
1- ½ cups strawberries, quartered
1- ½ cups mixed berries (raspberries,
blueberries, blackberries)
1 tbsp
chopped fresh mint
1 tsp
coarsely grated orange rind
Garnish: Mint sprigs (optional)
75 mL
75 mL
FAST AND EASY RECIPE
8 minutes to prepare
6-8 minutes to cook
Yields 6 cups
WHAT YOU NEED:
1
3
2
375 mL
375 mL
15 mL
5 mL
1. In large skillet over medium heat bring peach nectar, orange
juice and cinnamon stick just to a boil. Add plums and
peaches, cook stirring occasionally, for about 2-3 minutes or
until fruit just starts to soften. Add strawberries and cook
stirring occasionally for 2 minutes or until berries are
warmed through. Stir in mixed berries and remove from
heat. Discard cinnamon stick.
2. Stir in mint and orange rind. Serve warm or chilled,
garnished with mint sprigs. (Make-ahead: Cover and
refrigerate for up to 8 hours.)
sharp knife
cutting board
large skillet
cooking utensils
measuring spoons
and cups
TASTY IDEAS:
Serve on it’s own or
over frozen vanilla
yogurt or ice cream.
Also delicious as a
topping for angel food
cake slices, pancakes or
waffles.
COOKING TIPS:
The secret to this recipe is
not to over cook the fruit.
The fruit should still hold
it’s shape but be tender.
Adjust the cooking times,
depending on the ripeness of
the fruit. For added fiber
leave the skin on the peaches
and plums.
RECIPES
PAGE 61
DESSERTS
Anytime Fruit Compote
1 cup
mixed dried fruit
(apricots, apples, pears)
250 mL
½ cup
dried pitted prunes
125 mL
¼ cup
each golden raisins and cranberries
50 mL
3
slices gingerroot
3
1
stick cinnamon (about 4 inches/ 10 cm)
1
1
strip (4 x 1 inch/ 10 x 2.5 cm) orange rind 1
2-1/2 cups water
625 mL
¼ cup
fresh orange juice
50 mL
1 tsp
rum extract
5 mL
FAST AND EASY RECIPE
4 minutes to prepare
12-15 minutes to cook
5 minutes of standing
time
Yields 6 – ½ cup
(125 mL) servings
WHAT YOU NEED:
sharp knife or
kitchen scissors
cutting board
medium saucepan
mixing spoon
measuring cups
measuring spoons
1. Cut dried fruit into small pieces and place in a medium
saucepan. Add raisins, cranberries, gingerroot, cinnamon
stick, orange rind and water. Bring to a gentle boil; reduce
heat and simmer about 10 minutes or until fruit is very soft
and the liquid has started to thicken slightly.
2. Remove from heat, stir in orange juice and rum extract. Let
stand 5 minutes. Remove gingerroot slices, cinnamon stick
and orange rind. Serve at room temperature. (Make- ahead:
Cover and refrigerate for up to 4 days. If mixture is too
thick, add boiling water, one tablespoon at a time.)
NUTRITION NOTES:
Look for dried fruit that
has not been heavily
sugared. A good
selection of dried fruits
can be found at the
supermarket sold prepackaged or in bulk. Dried
fruit should be kept in an
airtight container,
refrigeration is not
necessary; however some
people prefer the taste of
cold dried fruit.
TASTY IDEAS:
Serve this in stemmed
glasses topped with yogurt or
over vanilla ice cream. A
perfect way to end a meal or
a welcome addition to a
brunch buffet.
For a refreshing change,
use equal amount of
brewed pomegranate
green tea in place of the
water.
RECIPES
PAGE 62
DESSERTS
FAST AND EASY RECIPE
5 minutes to prepare
Yields 4 servings
Apple Pie Shake
1
1- 1/4 cups
1 cup
3/4 cup
½ cup
¼ tsp
apple, cored and diced
unsweetened apple sauce
ice
unsweetened apple juice
vanilla flavoured yogurt
(1 or 2% M.F.)
cinnamon
1
300 mL
250 mL
175 mL
125 mL
1 mL
1. In a blender combine apple, apple sauce and ice; pulse until apple
is pureed. Add apple juice, yogurt and cinnamon; puree until
blended. Pour into glasses and serve.
WHAT YOU NEED:
sharp knife
cutting board
blender
measuring cups
measuring spoons
NUTRITION NOTES:
Read labels and look
for unsweetened apple
sauce or make your
own when apples are in
season.
For added fiber, leave
the skin on the apple.
To boost the calcium and
to make the shake thicker
add 3 tbsp (45 mL) skim
milk powder along with
the juice.
TASTY IDEAS:
The secret to any smoothie
or shake is start with ice cold
ingredients and serve in
chilled glasses.
Sprinkle each serving with
freshly grated nutmeg.
RECIPES
PAGE 63