WIXLIB

Mixed Green SaladIngredients8 Servings16 Servings24 ServingsRomaine lettuce, bite size pieces6 cups12 cups18 cupsCucumber, small, peeled & sliced½11½Carrots, peeled and grated123Celery stalks, diced123Red or green pepper, seeded and chopped½11½Green onions, chopped246Vegetable oil¼ cup½ cup¾ cupCider vinegar2 Tbsp¼ cup (4 Tbsp)6 TbspWater1 Tbsp2 Tbsp3 TbspMustard¼ tsp½ tsp¾ tspPaprika¼ tsp½ tsp¾ tspSalt½ tsp1 tsp1 ½ tspPepper½ tsp1 tsp1 ½ tsp1.Combine lettuce, cucumber, carrot, celery, pepper and onions in a large bowl. Setaside.2.To make the dressing, combine oil, vinegar, water, mustard, paprika, salt and pepperin a small bowl & whisk to mix.3.Pour dressing over salad and toss.Did you know?Eating Well with Canada’s Food Guide recommends eatingone orange vegetable and one green vegetable every day.19

Grandma’s ColeslawIngredients8 Servings12 Servings16 ServingsCabbage, coarsely shredded3 cups4 ½ cups6 cupsCarrots, grated1 cup1 ½ cups2 cupsCelery, thinly sliced½ cup¾ cup1 cupOnion, finely chopped1 small1 medium1 largeVegetable oil1 Tbsp1 ½ Tbsp2 TbspCider vinegar¼ cup¼ cup 2 Tbsp½ cupDijon mustard (optional)1 tsp1 ½ tsp2 tspSugar1 Tbsp1 ½ Tbsp2 Tbsp1.Combine cabbage, carrots, celery and onion in a large bowl. Set aside.2.To make the dressing, mix oil, cider vinegar, Dijon mustard and sugar in a smallbowl and stir to mix.3.Pour dressing over salad and mix well.4.Cover and refrigerate. Mix again just before serving.Did you know?Cabbage is a good source of vitamin C, fibre and folate.20

Broccoli SaladIngredients4 Servings8 Servings12 ServingsBroccoli florets1 ½ cups3 cups4 ½ cupsRed onion, chopped¼ cup½ cup¾ cupRaisins¼ cup½ cup¾ cupSunflower seeds¼ cup½ cup¾ cupFeta cheese¼ cup½ cup¾ cupPlain yogurt, low fat¼ cup½ cup¾ cupMayonnaise, light2 Tbsp¼ cup (4 Tbsp)6 TbspSugar1 Tbsp2 Tbsp3 TbspLemon juice½ Tbsp1 Tbsp1 ½ TbspSalt and pepperTo tasteTo tasteTo taste1.Combine broccoli, onion, raisins, sunflower seeds and feta cheese in a large bowl.Set aside.2.To make the dressing, mix together yogurt, mayonnaise, sugar and lemon juice in asmall bowl.3.Pour dressing over broccoli mixture and stir to combine.4.Add salt and pepper to taste.5.Cover and refrigerate until ready to use. Use within 2 days.Did you know?Fruits and vegetables provide vitamins and minerals needed for health.Eating fruits and vegetables may reduce the risk of certain types of cancer.21

Spinach, Orange, & Almond SaladIngredients8 Servings16 Servings24 ServingsSpinach8 cups16 cups24 cupsSoy sauce1 Tbsp2 Tbsp3 TbspCider vinegar2 Tbsp¼ cup (4 Tbsp)6 TbspBrown sugar1 tsp2 tsp1 Tbsp (3 tsp)Ground ginger½ tsp1 tsp1 ½ tspDijon mustard1 tsp2 tsp1 Tbsp (3 tsp)Vegetable oil2 Tbsp¼ cup (4 Tbsp)6 TbspWater2 Tbsp¼ cup (4 Tbsp)6 TbspOranges, peeled & cut into segments246Slivered almonds1 cup2 cups3 cups1.Rinse spinach and dry in salad spinner or on paper towels.2.Tear spinach into bite size pieces and place in a large bowl.3.To make the dressing, whisk soy sauce, cider vinegar, brown sugar, ginger, mustard,oil and water together in a small jar or bowl.4.Pour dressing over spinach and toss to mix.5.Top with orange segments and almonds.Did you know?All fruits should be washed before eating or cooking,even fruits that are peeled before eating such as oranges and melons.22

Black Bean, Corn & Tomato SaladIngredients6 Servings12 Servings18 ServingsCanned black beans, rinsed and drained(19 oz/540 ml)1 can2 cans3 cansCanned corn niblets, drained (12 oz/341 ml)1 can2 cans3 cansFresh tomatoes, chopped1 cup2 cups3 cupsRed or green bell peppers, chopped½ cup1 cup1 ½ cupsRed onions, chopped½ cup1 cup1 ½ cupsFresh parsley, chopped¼ cup½ cup¾ cupRed wine vinegar or balsamic vinegar2 Tbsp¼ cup (4 Tbsp)6 TbspOlive oil1 Tbsp2 Tbsp3 TbspGround cumin½ tsp1 tsp1 ½ tspGarlic, minced½ tsp1 tsp1 ½ tspHot pepper sauce (optional)½ tsp1 tsp1 ½ tspSalt and pepperTo tasteTo tasteTo taste1.In a large bowl, combine beans, corn, tomatoes, peppers, onions and parsley. Setaside.2.To make the dressing, whisk together vinegar, oil, cumin, garlic, hot pepper sauce(optional), salt and pepper (to taste) in a small bowl or measuring cup. Pour overthe bean and corn mixture. Refrigerate and use within 3 days.Did you know?Beans are a good source of protein, iron and soluble fibre.23

Macaroni SaladIngredients10 Servings20 Servings30 ServingsMacaroni, cooked2 ½ cups5 cups7 ½ cupsCarrots, peeled and grated246Celery stalks, diced246Red pepper, seeded and chopped123Green onions, chopped4812Fresh parsley, chopped¼ cup½ cup¾ cupMayonnaise, light¾ cup1 ½ cups2 ¼ cupsPlain yogurt¾ cup1 ½ cups2 ¼ cupsDijon mustard1 Tbsp2 Tbsp3 TbspVinegar1 Tbsp2 Tbsp3 TbspSalt¼ tsp½ tsp¾ tspPepper¼ tsp½ tsp¾ tsp1.In a large bowl, combine cooked macaroni, carrots, celery, red pepper, green onionsand parsley.2.To make the dressing whisk together mayonnaise, yogurt, Dijon mustard, vinegar,salt and pepper in a small bowl.3.Pour dressing over salad and toss gently.Option:To make this recipe a main course salad, add canned beans or tuna,grated or chopped cheese or pieces of meat or poultry.Tip:Choose whole-wheat pasta for more fibre.24

Couscous SaladIngredients6 Servings12 Servings18 Servings2 cups4 cups6 cupsOlive or vegetable oil1 Tbsp2 Tbsp3 TbspBoiling water2 cups4 cups6 cupsCarrot, grated½ cup1 cup1 ½ cupsTomato, finely chopped1 ½ cups3 cups4 ½ cupsCucumber, peeled, finely diced, & seeded1 cup2 cups3 cupsParsley, finely chopped1 cup2 cups3 cupsRed or white onion, finely chopped1 cup2 cups3 cupsOlive or other vegetable oil1 32 31 cupLemon juice¼ cup½ cup¾ cupGarlic clove, minced123Cumin2 tsp4 tsp2 Tbsp (6 tsp)Turmeric½ tsp1 tsp1 ½ tspSalt and pepperTo tasteTo tasteTo taste*Couscous/ cup/ cup1.Place the couscous in a bowl and mix in the 1 Tbsp oil.2.Pour the boiling water over the couscous, cover tightly and let stand until the wateris absorbed. When cool, fluff with a fork.3.Add the carrot, tomato, cucumber, parsley and onion.4.To make the dressing, whisk the oil, lemon juice, garlic, cumin, turmeric, salt andpepper together in a small bowl. Pour over the couscous and mix well. Adjust theseasoning and serve.Did you know?*Couscous is a type of pasta that resembles rice.25

Garden Potato SaladIngredients8 Servings16 Servings24 ServingsCanned corn niblets, drained (12oz/341 ml)2 cans4 cans6 cansMedium potatoes, unpeeled,cooked and cubed4812Celery stalks, chopped123Green pepper, chopped123Green onion, chopped4812Vegetable oil¼ cup½ cup¾ cupVinegar¼ cup½ cup¾ cupDry mustard½ tsp1 tsp1 ½ tspGarlic powder½ tsp1 tsp1 ½ tspSalt and pepperTo tasteTo tasteTo tasteRadishes, sliced4812Parsley1 Tbsp fresh or ½tsp dried2 Tbsp fresh or 1tsp dried3 Tbsp fresh or1½ tsp dried1.Combine corn, potatoes, celery, green pepper and onion in a large bowl. Set aside.2.To make the dressing, mix oil, vinegar, mustard and garlic powder in a small bowl ormeasuring cup. Pour dressing over mixture. Add salt and pepper to taste. Coverand refrigerate.3.Just before serving, stir in radishes and sprinkle parsley on the top.Did you know?Most people do not get enough fibre in their diet.Eat potatoes with their skins on to get more fibre.26

Rice Salad with ChickpeasIngredients8 Servings12 Servings16 ServingsWater2 cups3 cups6 cupsBrown rice1 1/3 cup2 cups2 2/3 cups2 cans3 cans4 cansGreen pepper, chopped234Tomato, chopped234Onion, minced, small234Vegetable oil¼ cup6 Tbsp½ cupVinegar¼ cup6 Tbsp½ cupSalt½ tsp¾ tsp1 tspBasil1 tsp1 ½ tsp2 tspThyme1 tsp1 ½ tsp2 tsp*Canned chickpeas, chopped (19 oz/540 ml)1.In a pot, combine water and brown rice and bring to a boil.Reduce heat to low. Cover and cook for 40 minutes. Cool.2.In a large bowl combine brown rice, chopped chickpeas, green pepper, tomato andonion. Mix ingredients well.3.To make the dressing, mix oil, vinegar, salt, basil and thyme in a small bowl ormeasuring cup. Pour over other salad ingredients and mix well. Refrigerate anduse within 3 days.Did you know?*Chickpeas are legumes. They are also called garbanzo beans andare good source of fibre and folate. Folate is important in pregnancy toreduce the risk of birth defects like spina bifida.Note: Adapted from a Healthy Start for Mom and Me recipe.27

28

Main Dishes29

30

Easy Red Pepper & Mushroom FrittataIngredients4 Servings8 Servings12 ServingsVegetable oil1 Tbsp2 Tbsp3 TbspMushrooms, thinly sliced1 cup2 cups3 cupsRed pepper, chopped123Potato, medium, cooked and chopped123Eggs81624Milk½ cup1 cup1 ½ cupsDried basil½ tsp1 tsp1 ½ tspSalt½ tsp1 tsp1 ½ tspPepper½ tsp1 tsp1 ½ tspSwiss cheese, shredded½ cup1 cup1 ½ cups1.Heat oil in a medium-size frying pan (Use 2 pans for 8 servings and3 pans for 12 servings).2.Add mushrooms and peppers. Cook and stir until the vegetables are softened.3.Stir in potatoes. Spread vegetables evenly over the bottom of the pan.4.In bowl, whisk together eggs, milk, basil, salt and pepper. Pour over the vegetables.5.Cover and cook over low heat until eggs are set (about 12 – 15 minutes)6.Sprinkle with cheese during the last 5 minutes of cooking.Did you know?Eggs are a good source of iron and protein. Egg yolk can be a first food for babies.31

Tasty Fried RiceIngredients6 Servings12 Servings18 ServingsBrown rice1 cup2 cups3 cupsWater2 cups4 cups6 cupsVegetable oil1 tsp2 tsp1 Tbsp (3 tsp)Onion, small1231 cup2 cups3 cupsFrozen mixed vegetables, thawed½ cup1 cup1 ½ cupsWhole Egg123Soy sauce1 Tbsp2 Tbsp3 TbspSalt & pepperTo tasteTo tasteTo taste*Medium or firm tofu1.Combine rice and water in a saucepan. Bring to a boil and cover. Reduce heat andsimmer for 40 – 45 minutes until rice is tender.2.Heat the oil in a large frying pan. Add the onion and cook for 2 minutes.3.Add cooked rice and stir over low heat for 2 – 3 minutes.4.Add cubed tofu, mixed vegetables, egg(s), soy sauce and salt andpepper to taste.5.Stir and cook until egg is firm and all is heated through.Did you know?*Tofu is a meat alternative that is made from soybeans.It absorbs the flavor of the foods and spices that are cooked with it.32

Hot Caribbean Beans & RiceIngredients6 Servings12 Servings18 ServingsBrown rice1 cup2 cups3 cupsReduced sodium chicken broth1 cup2 cups3 cupsWater1 cup2 cups3 cupsVegetable oil1 Tbsp2 Tbsp3 TbspOnion, chopped123Celery, chopped2 stalks4 stalks6 stalksGreen pepper, chopped123Garlic cloves, minced123Canned tomatoes, chopped1 cup2 cups3 cupsCumin½ tsp1 tsp1 ½ tspCrushed red pepper flakes (optional)½ tsp1 tsp1 ½ tspWorcestershire sauce2 tsp4 tsp2 Tbsp (6 tsp)Canned black beans, rinsed and drained(19 oz/540 ml)2 cans4 cans6 cansFresh cilantro or parsley, chopped¼ cup½ cup¾ cup1.In a pot, combine brown rice, chicken broth and water and bring to a boil. Reduceheat to low. Cover and cook for 40 minutes. Set the cooked rice aside and keepwarm.2.Heat the oil in a frying pan. Add the onions, celery, green pepper and garlic. Cookuntil vegetables are tender.3.Add the tomatoes, cumin, crushed red pepper (if using) and worcestershire sauceand cook for 2 – 3 minutes.4.Stir in the cooked rice, beans and the cilantro or parsley. Combine well and cookfor 5 minutes, or until heated through.Did you know?Beans are a good source of protein, iron and soluble fibre.33

Cheesy Vegetable Pasta BakeIngredients8 Servings16 Servings24 ServingsCottage cheese½ cup1 cup1 ½ cupsPlain yogurt2 cups4 cups6 cupsCheddar cheese, grated1 cup2 cups3 cupsEggs, beaten246Milk½ cup1 cup1 ½ cupsSalt2 tsp4 tsp2 Tbsp (6 tsp)Dried basil1 tsp2 tsp1 Tbsp (3 tsp)Dried thyme1 tsp2 tsp1 Tbsp (3 tsp)Hot pepper sauce½ tsp1 tsp1 ½ tspPenne or other pasta3 ½ cups7 cups10 ½ cupsFrozen mixed vegetables,4 cups8 cups12 cupsCarrots, peeled and chopped¼ cup½ cup¾ cupSoft margarine, melted2 Tbsp¼ cup (4 Tbsp)6 TbspDry bread crumbs, fine½ cup1 cup1 ½ cups1.Preheat oven to 350 F.2.In a large bowl, mix the cottage cheese, yogurt, cheddar cheese, eggs, milk, salt, basil, thyme and hotpepper sauce. Set aside.3.In a large pot of rapidly boiling water, cook the pasta until just tender. During the last 5 minutes ofcooking, add the broccoli and carrots to the boiling water.4.Drain the noodles and vegetables. Add the cooked vegetables and noodles to the cheese mixture and stirwell.5.Turn the noodle cheese mixture into an ungreased 9” x 13” pan (use two pans for 16 servings and threepans for 24 servings).6.Toss together the melted margarine and bread crumbs and sprinkle on top of the casserole.7.Bake for about 30 – 45 minutes until lightly browned on top.8.Let sit 10 minutes before serving.Did you know?Cheese is a good source of calcium. Check the label to make lower fat choices.34

Hurry-Up Fill-Me-Up BurritosIngredients10 Servings20 Servings30 ServingsRice, cooked1 cup2 cups3 cupsCanned kidney beans, rinsed and drained,(14 oz/ 398 ml)1 can2 cans3 cansCorn niblets, canned or frozen1 cup2 cups3 cupsPrepared salsa¾ cup1 ½ cups2 ¼ cups10” flour tortillas102030Cheddar cheese, shredded1 ¼ cups2 ½ cups3 ¾ cups1.In a nonstick pan over medium heat, stir together cooked rice, beans, corn andsalsa.2.Cook for 3 – 4 minutes or until warmed through.3.Place some of the mixture in the centre of each tortilla.4.Top with grated cheese. Roll up tortillas.5.Option: Serve with extra salsa, shredded lettuce, chopped tomatoes and sourcream.Did you know?Beans are a good source of both protein and soluble fibre.35

Pasta with Tomatoes and BeansIngredients6 Servings12 Servings18 ServingsPenne pasta or macaroni2 ½ cups5 cups7 ½ cupsOlive oil1 Tbsp2 Tbsp3 TbspOnion, chopped123Garlic cloves, finely chopped369Hot red pepper flakes (optional)¼ tsp½ tsp¾ tspCarrot, chopped123Canned tomatoes, diced, (28 oz/796 ml)1 can2 cans3 cansWhite kidney beans, rinsed and drained(19 oz/540 ml)1 can2 cans3 cansSalt and pepperTo tasteTo tasteTo tasteParmesan cheese¼ cup½ cup¾ cupChopped parsley2 Tbsp¼ cup (4 Tbsp)6 Tbsp1.Bring a large pot of water to boil. Add pasta and cook until tender but firm. Drainwell and set aside.2.Heat oil in large, deep pan. Add onion, garlic and hot pepper flakes, (optional).Cook gently until tender but do not brown.3.Add chopped carrot and cook for 5 minutes.4.Add canned tomatoes to pan. Bring to a boil and cook for 10 minutes, stirringoccasionally to prevent sticking.5.Add beans and cook for 10 minutes longer. Add salt and pepper to taste.6.Toss sauce with pasta. Sprinkle with parsley and parmesan cheese.Did you know?Beans are a good source of both protein and soluble fibre.36

Vegetarian ChiliIngredients6 Servings12 Servings18 ServingsOnions, chopped2 medium4 medium6 mediumGarlic cloves, minced4812Green pepper, chopped123Vegetable oil1 Tbsp2 Tbsp3 TbspTomato Sauce (7.5 oz /213 ml)1 can2 cans3 cansCanned kidney or pinto beans, rinsed anddrained, (14 oz 398 ml)2 cans4 cans6 cansFresh tomatoes, choppedorCanned tomatoes (19 oz/540 ml)612181 can2 cans3 cansCorn niblets, canned or frozen1 ½ cups3 cups4 ½ cupsSalt1 tsp2 tsp1 Tbsp (3 tsp)Chili powder1 Tbsp2 Tbsp3 TbspPepperTo tasteTo tasteTo taste1.Sauté onions, garlic and green pepper in oil over medium-high heat until the onionsare soft (about 5 minutes).2.Add tomato sauce, beans, tomatoes, corn, salt, chili powder and pepper.3.Cook over medium heat for 25 minutes, stirring once in a while.Tip:This dish is delicious on its own, or served with toast or rice.37

Quick Chicken QuesadillasIngredients4 Servings8 Servings16 ServingsVegetable oil1 tsp2 tsp4 tspOnion, sliced into rings½12Green pepper, finely chopped¼½110” whole wheat flour tortillas248Cheddar cheese, shredded1 cup2 cups4 cupsChicken breasts, cooked and chopped248Tomato, finely chopped124Sour cream¼ cup½ cup1 cupSalsa¼ cup½ cup1 cup1.Preheat the oven to 300ºF.2.Heat the oil in a frying pan. Add the onion and green pepper and cook until thevegetables are soft. Set aside.3.Place half of the tortillas on a baking sheet.4.Add to the tortillas in layers: half of the cheese chopped chicken onions and green pepper tomatoes the rest of the cheese top with the other tortillas5.Bake in oven at 300 F for about 8 minutes until browned. The cheese should bemelted inside, the filling should be hot and the crust should be browned and crisp.Cut into quarters.6.Serve with a dollop of sour cream and salsa.Tip:Eating Well with Canada’s Food Guide recommends that half of our grain products be whole grain.38

Sloppy JoesIngredients8 Servings16 Servings24 ServingsGround beef2 lbs4 lbs6 lbsOnion1 large2 large3 large*Dry mustard2 tsp4 tsp2 Tbsp (6 tsp)Brown sugar2 tsp4 tsp2 Tbsp (6 tsp)Vinegar1 32 31 cupWorcestershire sauce1 Tbsp2 Tbsp3 TbspTomato sauce2 cups4 cups6 cupsHamburger buns81624Salt and pepperTo tasteTo tasteTo taste/ cup/ cup1.Brown the ground beef and onions. Drain off the fat.2.Add dry mustard, brown sugar, vinegar and worcestershire sauce.3.Stir in tomato sauce and simmer 15 minutes. If dry, add a little water.4.Add salt and pepper to taste.5.Spoon onto buns.Tip:*If you don’t have dry mustard, you can use regular mustard instead.Use three times the amount of regular mustard: for example,if a recipe calls for 1 tsp of dry mustard, use 3 tsp (1 Tbsp) of regular mustard.39

Beef and Macaroni StewIngredients4 Servings8 Servings16 ServingsGround Beef1 lb2 lb4 lbSmall onion, chopped124Green Pepper, chopped¼½1Salt½ tsp1 tsp2 tspGarlic clove, minced124Canned tomatoes (28 oz/ 796 ml)1 can2 cans4 cansWater½ cup1 cup2 cupsMacaroni, uncooked1 cup2 cups4 cupsFrozen vegetables (peas, beans, corn)1 cup2 cups4 cupsCheddar cheese, grated½ cup1 cup2 cups1.Brown the ground beef, onion and green pepper in a large saucepan.Drain off the fat. Add all other ingredients except cheese.2.Mix well, cover and cook until macaroni is tender (about 20 minutes). Make surethat the liquid covers the macaroni. (You may have to add more water.)3.Remove from heat, stir in cheese and serve.Did you know?Regular ground beef has almost twice the fat of leanground beef and three times the fat of extra lean.40

Taco CasseroleIngredients6 Servings12 Servings18 ServingsGround beef1 lb (454 g)2 lbs3 lbsCanned kidney beans, rinsed and drained(14 oz/398 ml)1 can2 cans3 cansTomato sauce (7.5 oz/213 ml)1 can2 cans3 cansSalsa2 Tbsp4 Tbsp6 TbspChili powder1 tsp2 tsp1 Tbsp (3 tsp)Garlic powder½ tsp1 tsp1 ½ tspCheddar cheese, grated1 cup2 cups3 cupsTortilla chips3 cups6 cups9 cupsLight sour cream½ cup1 cup1 ½ cupsLettuce, shredded1 cup2 cups3 cupsTomato, chopped123Green onions, chopped¼ cup½ cup¾ cupSalsa½ cup1 cup1 ½ cups1.Preheat oven to 350 F.2.In a frying pan over medium heat, cook ground beef thoroughly. Drain fat.3.Stir

To taste 1. Heat oil in a heavy pot. Add chopped onion and cook about 5 minutes or until soft. 2. Add tomatoes, stock, parsley, basil, oregano, carrots, celery and potato.