| (adapted from www.heartandstroke.com) |
| Ingredients |
| Whole wheat rotini, rigatoni pasta |
375 g / 12 oz |
| Olive oil |
1 tsp |
| Garlic cloves, minced |
3 |
| Onion, chopped |
1 |
| Dried thyme |
1 tsp |
| Fresh mushrooms, sliced |
4 cups |
| All-purpose flour |
2 tbsp |
| Milk |
2 cups |
| Fresh spinach, chopped |
2 cups |
| Fresh basil or parsley, chopped |
1/2 cup |
Pepper
|
1/2 tsp |
| |
|
| Directions |
- Boil pasta to desired texture. Drain
|
- Heat oil in a large non-stick skillet over medium heat; add garlic, onion, and thyme. Cook for about 1 minute. Add mushrooms, continue to stir and cook until starting to brown. Sprinkle with flour; cook and stir for 1 minute.
|
- Gradually stir in milk and bring to a boil. Continue to cook and stir until thickened. Stir in spinach, basil, and pepper; cook just until spinash is wilted. Toss with pasta.
|
| (adapted from www.allrecipes.com) |
| Ingredients |
| Apples, peeled and thinly sliced |
5 cups |
| Fresh or frozen cranberries |
1 cup |
| Ground cinnamon |
1 tsp |
| Quick-cooking rolled oats |
1 cup |
| Brown sugar, packed |
3 tbsp |
| Whole wheat flour |
2 tbsp |
| Cloves |
1/8 tsp |
| Unhydrogenated margarine |
2 tbsp |
| |
|
| Directions |
- Preheat oven to 375 degrees farenheit. In a 2-quart baking dish, combine apples and cranberries. In a small bowl, stir together granualated sugar and 1/2 teaspoon cinnamon. Sprinkle over fruit mixture in baking dish; toss to coat.
|
- In a small bowl, combine oats, brown sugar, flour, and 1/2 teaspoon cinnamin and cloves. Using a pastry blender, cut in butter until crumbly. Sprinkle oat mixture evenly over apple mixture.
|
- Bake for 30 to 35 minutes or until apples are tender. Serve warm.
|
| |
| Ingredients |
| Quinoa |
1 cup |
| Low sodium chicken stock |
2 cups |
| Salt |
1/4 tsp |
| Large Garlic clove, minced |
1 |
| Extra virgin olive oil |
1 tbsp |
| Green onions, chopped |
2 |
| Celery, diced |
1 1/2 cups |
| Carrots, diced |
1 cup |
| Zucchini, diced |
1 cup |
| Cracked black pepper |
1 tsp |
| Lemon juice |
3 tbsp |
| Lemon rind |
1 tsp |
| Balsamic vinegar |
1 tbsp |
| Unsalted whole almonds, chopped |
1/2 cup |
| Raisins (optional) |
1/3 cup |
| Fresh cilantro |
|
| |
|
| Directions |
- Rinse quinoa in cold water. Add to pot with salt and chicken stock. Cover and cook on high until liquid begins to boil and then reduce heat to low for 15-20 minutes (follow package cooking instructions)
|
- Meanwhile in a frying pan, heat olive oil on medium heat and cook garlic until golden brown (caution over cooking garlic). Add green onions (white parts only), celery, and carrots. Cook for 4 minutes, stirring occasionally to prevent burning.
|
- Add zucchini and pepper and cook for additional 3 minutes. Add lemon juice, lemon zest, and balsamic vinegar. Cook for 2 minutes before adding chopped almonds. Remove from heat.
|
- Mix cooked ingredients with cooked quinoa and green onions. Add raisins if desired with fresh cilantro and lemon juice.
|
- If you like it hot add chillies and replace raisins with sundrued tomatoes or sweet bell peppers. Alternatively, add curry powder to the vegetables during the cooking stage to create a curry flavored pilaf!
|
Click here for more Valentine's Day recipes, courtesy of Rikki-Lee Andrews, Atlantic Program Coordinator,
Breakfast Clubs of Canada
Click here for Pancake Day recipes, courtesy of Rikki-Lee Andrews, Atlantic Program Coordinator, Brekfast Clubs of Canada
(adapted from Canadian Living the Vegetarian Collection:
Creative meat-free dishes that nourish & inspire) |
| Ingredients |
Sweet red peppers, coarsely chopped
(substitute: orange or yellow peppers) |
3 |
| Medium sweet potatoes, peeled and cubed |
2 |
| White or red onion, chopped |
1 |
| Garlic cloves |
3 |
| Extra virgin olive oil |
2 tbsp |
| Dried basil (or other italian herbs) |
1 tsp |
| Pepper |
1/4 tsp |
Low sodium or no salt vegetable broth
(substitute: low sodium chicken broth) |
4 cups |
| Greek or Balkan style plain (no sugar added) yogurt |
1/2 cup |
Fresh parsley, chopped
(substitute: fresh cilantro) |
2 tbsp |
| |
|
| Directions |
- Preheat oven to 425 degrees farenheit. In large roasting pan, toss together red peppers, sweet potatoes, onion, garlic, olive oil, herbs, and pepper. Roast in prreheated oven for about 1 hour (stirring occasionally).
|
- Using food processor or hand-held emulsion mixer, puree roasted vegetables with broth.
|
- Strain mixture into saucepan and whisk in 1 cup of water. Bring soup to a boil and reduce heat to simmer for 5 minutes.
|
- Separately, stir together yogurt and fresh parsley.
|
- Pour soup into 4 medium-sized bowls and add yogurt mixture as a garnish.
|
- Serve soup with whole wheat rolls or whole wheat pita bread.
|
| |
| Ingredients |
| 100% apple juice |
4 cups |
| Water |
2 cups |
| Cinnamon sticks |
5 |
| Cloves |
4 |
| Ground nutmeg |
1/4 tsp |
| Orange, sliced (not peeled) |
1 |
| |
|
| Directions |
- Place all ingredients in saucepan and bring to a boil, stirring occasionally. Reduce to a simmer for 15 minutes.
|
- Discard cinnamon sticks and cloves.
|
- Serve warm.
|
| (adapted from Canadian Living, November 2011) |
| Ingredients |
| Carrots, chopped |
2 |
| Ribs celery, chopped |
2 |
| Fennel bulb, cored and chopped |
1 |
| Onion, chopped |
1 |
| Large stuffed green olives |
10 |
| Garlic cloves, crushed |
4 |
| Bay leaves |
2 |
| Dried oregano |
1/2 tsp |
| Pepper |
1/4 tsp |
| Boneless skinless chicken thighs |
12 |
| Sodium-reduced chicken broth |
3/4 cup |
| All-purpose flour |
1/4 cup |
| Lemon juice |
2 tbsp |
| Gremolata Garnish: |
| Fresh parsley, chopped |
1/2 cup |
| Grated zest of lemon |
1 (lemon) |
| |
|
| Directions |
- In slow cooker, combine carrots, celery, fennel, onion, garlic, bay leaves, oregano, and pepper. Top vegetables with chicken. Add broth and 3/4 cup of water. Cover and cook on low until juices run clear when chicken is pierced, 5 1/2 to 6 hours. Discard bay leaves
|
- Whisk flour with 1 cup of the cooking liquid until smooth; whick in lemon juice. Whisk into slow cooker, cook covers, on high until thickened, about 15 minutes
|
- Mix parsley with lemon zest; serve sprinkled over chicken mixture.
|
|
