Grain Products

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Nutrition

Good nutrition is important for everyone. Healthful diets enable people of all ages to work productively and feel their best. Proper nutrition means getting both enough calo- ries and the proper nutrients. Eating a daily diet that includes adequate amounts of bread, cereal, grain, rice, pasta, vegetables, and fruit, and limits high fat foods, can pro- mote health and reduce the risk of developing certain chronic diseases. This next section will give you many ideas and examples of good nutrition through information on the following topics

 Canada Food Guide

 Food Guide Servings

- Vegetables and Fruits - Grain Products

- Milk and Alternatives - Meat and Alternatives

 Making Wise Choices

 Meal Suggestions for:

- Breakfast - Lunch - Supper - Snacks

 Food Guide Servings Tracker - Male

- Female

 Healthy Lunch Checklist

 How to Use Spices

 How to Plan Meals

 Tips to Cut Food Costs

 Pantry List

 Possible Shopping List

 Shopping Tips

2-3 4-9

10 11-14

15-17

18 19-25 26-27 28 29-30 31 32-33

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Vegetables & Fruit

 Eat at least one dark

green and one orange vegetable each day.

 Go for dark green vegetables such as broccoli, romaine lettuce, and spinach.

 Go for orange vegetables such as carrots, sweet potatoes, and winter squash.

 Choose vegetables and fruit prepared with little or no added fat, sugar or salt.

 Enjoy vegetables steamed, baked or stir-fried instead of deep fried.

 Have vegetables and fruit more often than juice.

Making Wise Choices

Grain Products

 Make at least half of

your grain products whole grain each day.

 Eat a variety of whole grains such as barley, brown rice, oats, and quinoa and wild rice.

 Enjoy whole grain breads, oatmeal and whole wheat pasta.

 Choose grain products that are low in fat, sugar or salt.

 Compare the Nutrition Facts table on labels to make wise choices.

 Enjoy the true taste of grain products.

When adding sauces or spreads, use small amounts.

Milk & Alternatives

 Drink skim, 1% or 2% milk each day.

 Have 500 mL (2 cups) of milk every day for adequate vitamin D.

 Drink fortified soy beverages if you do not drink milk.

 Select lower fat milk alternatives.

 Compare the Nutrition Facts table on yogurts or cheeses to make wise choices.

Meat & Alternatives

 Have meat alternatives

such as beans, lentils and tofu often.

 Eat at least two Food Guide Servings of fish* each week.

 Choose fish such as char, herring, mack- erel, salmon, sardines and trout.

* Health Canada provides advice for limiting exposure to mercury from certain types of fish.

 Select lean meat and alternatives pre- pared with little or no added fat or salt.

 Trim the visible fat from meats. Remove the skin on poultry.

 Use cooking methods such as roasting, baking or poaching that require little or no added fat.

 If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat.

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Meal Suggestions that follow Canada's Food Guide

Breakfast Ideas:

 Make a shake! Mix in a blender 125 mL (½ cup) 100% fruit juice, 125 mL (½ cup) fresh or frozen fruit such as berries or a banana, 175 g (¾ cup) plain or fruit flavoured yogurt and 15 mL (1 Tbsp) skim milk powder.

 Have it hot! Make oatmeal with quick-cooking oats and a tablespoon each of wheat germ or wheat bran and dried raisins. Sprinkle with cinnamon and serve with milk and a small glass of 100% fruit juice.

 Have it cold! Have a whole grain, high-fibre cereal served with milk and orange sections or a piece of other fruit.

 Spice it up! Scramble some eggs in the microwave and roll them up in a whole wheat tortilla with shredded cheese, green peppers and hot sauce or salsa.

 Try something different! Have sardines or baked beans on toast with a glass of tomato juice or fortified soy beverage.

 In a hurry? Take a small homemade wheat bran or oatmeal muffin with a container of juice and a piece of cheese. Avoid buying large commercial muffins which can be higher in fat or sugar and calories!

 Nice and easy! Mix canned peaches or frozen berries with low fat yogurt. Have with a slice of raisin bread.

 Use leftovers! Have some cantaloupe slices with dumplings or wontons with pork and chicken broth with noodles.

 Simply made! Have half a whole wheat bagel with a poached egg or 1 Tbsp of peanut butter and some tomato juice. Try a reduced sodium variety

of juice.

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Meal Suggestions that follow Canada's Food Guide

Lunch Ideas

 Heat and eat! Microwave leftover pasta, stir-fry with rice, chili, stew or casseroles for a quick fix. Enjoy with a glass of milk or fortified soy beverage and a piece of fruit.

 Toss it! Take mixed salad greens and toss with fresh or grilled chopped vegetables, goat cheese and balsamic vinegar dressing. Serve with whole grain bread or put in a pita.

 Soup it up! Try black bean, tomato with lentils, squash, carrot, cauliflower or broccoli soup. Enjoy soup with a pumpernickel or whole wheat bagel and a slice of cheese.

 Wrap it! Make up tuna, salmon or egg salad - wrap in a whole wheat tortilla with green onions, grated green peppers and lettuce. Have with a glass of fortified soy beverage or a container of yogurt.

 Snack it! Have hummus and dip with whole wheat pita bread, baby carrots,and sliced peppers. Enjoy with cut up melon and a glass of milk.

 Spicy! Enjoy some vegetable curry on noodles and a low fat yogurt for dessert.

 Savoury soup! Heat up some lentil soup and have baby carrots, a whole grain bagel and one slice of cheese.

 Fill your pocket! Spread hummus on the inside of a whole wheat pita and fill with vegetables such as dark green romaine lettuce and shredded carrots. Finish it off with a glass of milk.

 Pack it! Use an insulated container with a freezer pack to keep your lunch cold and safe to eat.

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Meal Suggestions that follow Canada's Food Guide

Supper Ideas

 Presto pasta! Brown some onions and garlic in a large skillet. Add canned or bottled tomato-based pasta sauce and canned drained lentils or clams. Serve over pasta or couscous. A tossed green salad and glass of milk or fortified soy beverage completes the meal.

 Steamed fish dish! Place fish in a steamer over a pot of boiling water, add cut up broccoli, green beans or asparagus. Cover and cook for 5 to 6 minutes or until fish flakes easily with a fork. Serve with brown rice.

 Hot and spicy! Cook boneless chicken strips in a skillet until juices run clear and meat is browned. Add sliced carrots and red peppers and cook until soft. Add raisins and curry paste to taste and a bit of water and heat through. Serve with couscous or rice.

 Fast chili! Brown lean ground beef and drain off the fat. Add chopped onions and green peppers and sauté for several minutes. Stir in a large can of stewed tomatoes, one can of tomato soup, one large can of kidney beans and 15 mL (1 Tbsp) of chili powder. Serve with whole grain toast.

 Easy omelettes! Choose your own fillings - ham, cheese, peppers, green onions, etc.

Spice it up with salsa or hot sauce. Serve with whole grain bagels or toast. Have fruit for dessert.

 Beautiful beans! Enjoy a beans and rice dish. Just mix black or kidney beans with corn, chopped tomatoes, onions, red and yellow peppers, cooked brown rice, grated cheese and serve. Have with a glass of water with lime and lemon wedges.

 Chicken express! Mix up some cooked chicken with couscous and a variety of vegetables. Add some garlic if you like. Enjoy with a glass of milk.

 Experiment with noodles! Prepare a stir fry with pork and vegetables. Serve on ver- micelli or soba noodles. Finish it off with a cup of fortified soy beverage.

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Meal Suggestions that follow Canada's Food Guide

Snack Ideas

 Fresh fruit or individually packed containers of cut-up fruit.

 Raw vegetables including carrots, peppers, zucchini, cherry or grape tomatoes.

 Baby carrots and whole wheat pita triangles with hummus.

 Pumpernickel bagel with peanut butter and banana.

 Fresh, frozen or canned fruit with low fat yogurt or in a smoothie.

 Sweet red, yellow or green peppers and bread sticks with salad dressing or low fat dip.

 Whole wheat tortilla wrap made with salmon or tuna and salad dressing, onions, celery and green peppers.

 English muffin with melted cheese and apple slices.

 Dry mixed cereal and a container of milk.

 Dark green leafy salad with orange sections and almonds.

 Nuts, pumpkin or sunflower seeds.

 Plain popcorn.

 Popsicles made with 100% fruit juice or yogurt.

 Water, milk, fortified soy beverage or 100% fruit juice.

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Give yourself one checkmark for each of the elements that were included in your lunch.

Healthy lunch checklist

Check this box just for packing a lunch.

Give yourself a check mark for each of the four food groups that are in the lunch:

Vegetables and Fruit Grain Products

Milk and Alternatives Meat and Alternatives

If you answer yes to the following questions, give yourself a checkmark:

Is there a dark green or orange vegetable choice such as broccoli, bell pepper, spinach, romaine lettuce or carrot?

Is there a whole grain choice?

Is there milk or a lower fat milk alternative?

Is there a lower fat meat, or meat alternative such as eggs or legumes?

Add another checkmark if:

The beverage option is plain water, milk or 100% fruit or vegetable juice or milk.

The serving sizes are reasonable.

Foods higher in calories, fat, sugar or salt (the ones that are not part of the four food groups) are absent or represent only a small portion of the whole lunch.

The cold food is kept cold and the hot food is kept hot until lunch time.

There is a little something special to make the lunch more enjoyable.

TOTAL = _______ out of 14!

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Spices

Give your recipes a kick by experimenting with herbs and spices.

Cooking with herbs and spices is one of the healthiest ways to en- hance the flavour of your favourite foods.

Allspice

is just what its name implies: a single spice that tastes like a mixture of cinnamon, nutmeg, ginger, and pepper, which adds spiciness to all dishes.

Anise

has a strong licorice flavour, making its seed popular in cakes and cookies. Ground anise seed is used with fruit or cabbage. Star anise is a similar spice from Asia.

Basil

has a distinctive warm, minty flavour, and is most frequently used for pesto sauces and tomato dishes. It goes well with most Mediterranean-style dishes.

Bay leaf

has a pungent woodsy flavour, and aroma that complements meats, soups, and stews. Add the dry, brittle leaf at the beginning of cooking to allow time for it to release its flavour. Remove leaf before serving.

Black peppercorns

are sharp and aromatic. Freshly ground black pepper from a pepper mill gives the most flavour.

Caraway seeds

, small and aromatic, have an anise-like flavour. They add that flavour and a nutty texture to breads, cakes, cheeses, vegetables, and meats.

Cardamom

comes from the ground seed of an Indian plant in the ginger family. It is a spice used mainly in curries and baking.

Cayenne

, ground dried red chili peppers and their seeds, is hot and peppery in sauces and stews.

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Chervil

is an anise-tasting herb that enhances egg, chicken, shrimp, and salad dishes.

Chili powder,

which comes in hot or mild versions, is a mixture of ground dried chilies, and other herbs, such as garlic, oregano, cumin, coriander, and cloves.

Chives

add a sweet onion flavour to salads, sauces, and dips. They are an easy perennial to grow, but also can be bought fresh, frozen, or freeze-dried at grocery stores.

Cilantro, and coriander

, refer to the same plant. Its fresh green leaves are very aromatic and distinct in their flavour, and are popular in Mexican and Southwest American dishes as well as Asian cooking. The ground seeds are used in curries and spice cakes.

Cinnamon

comes in stick form (good for spicing up hot ciders) or ground (mix with sugar for cinnamon toast). Cinnamon flavours sweet rolls, spice cakes, and puddings. It is also used in Mo- roccan and Greek entrees and pilafs.

Cloves

are used to stud hams before baking or spike apples for a cider punch. Use ground cloves for spice cakes or puddings.

Cumin

seeds and ground cumin have an earthy flavour that adds richness to Mexican, bean, and shellfish recipes.

Dill,

either freshly chopped or dried dill weed, gives a fresh flavour to beets, carrots, cucum- bers, pickled vegetables, potatoes, and seafood. Dill seed is used in pickling.

Fennel

seeds have an anise flavour that goes well with fish and pork.

Gingerroot

has a sharp, lemony flavour. Fresh gingerroot is peeled and grated or diced and added to stir-fries or spicy stews. Store fresh ginger, well wrapped, in the freezer. Ground dried ginger is used in cakes and cookies as well as some curries.

Mace

is the external covering, or aril, of the nutmeg seed that is also and ground for use as a spice. It is hotter and less subtle than nutmeg and a classic spice for pound cake.

Marjoram

has a spicy, fresh flavour that goes with most vegetables, especially those used in Mexican, Greek, and Italian recipes.

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Mint

has a light, fresh taste that enlivens fruit drinks like lemonade and fruit salads; it also enhances the taste of lamb and fish.

Mustard seed

is used to make many popular commercial spreads from Dijon to hot dog mustard. Ground mustard seed, hot and pungent, is also an important ingredient in homemade mayonnaise, and many sauces and gravies served with fish, poultry, and meat.

Nutmeg

has a warm, sweet, nutty flavour that complements spinach, pumpkin, and cheese dishes as well as puddings.

Oregano

, like a stronger version of marjoram, enhances tomato, cabbage, poultry, beef, veal, and lamb recipes.

Paprika

, like cayenne, is ground dried red peppers but in a combination that is milder and sweeter. Hungarian paprika is among the best, aromatic and delicious. Some paprika sold in Canada is so mild that it is used as decoration only.

Parsley

comes in two versions, curly-leaf and flat-leaf. The two kinds can be used inter- changeably to add a fresh taste to potatoes, grains, mushrooms, and meat. Chewing fresh parsley is said to freshen the breath.

Red pepper

flakes are made from crushed, dried chili peppers and are very hot. Use them to add hotness to chilies and stews.

Rosemary

has an intense, earthy flavour that makes it especially good for marinades and grilled foods, such as lamb. Used sparingly (because it is strong), it complements beans, legumes, mushrooms, peas, summer squash, and zucchini.

Saffron

, the most expensive of all spices, is obtained from the stamens of a single variety of fall crocus. It is used to flavour—and color—rice, vegetable soups, fish

dishes, and sweet rolls.

Sage

has a woodsy, aromatic flavour that is often used in Italian cooking, blending well with garlic and tomatoes. It also goes well with onions, legumes, pork, poultry, and stuffing.

Sea salt

, such as fleur de sel from France and alaea from Hawaii, is lit- erally taken from the sea; it’s what’s left when the water is evaporated.

Depending on its source, sea salt has subtle flavours from trace minerals.

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Summer savory

is a slightly peppery herb that spices up green beans, dried beans, cabbage, Brussels sprouts, and potatoes as well as fish, poultry, and pork.

Tarragon,

a popular French herb, has an anise-like flavour that complements carrots, greens, chicken, seafood, and egg dishes.

Thyme

has a light, spicy flavour that marries well with carrots, mushrooms, and salad greens, as well as beef, pork, lamb, poultry, and oil-rich fish. It is especially tasty in soups, and stews.

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When cooking, the use of herbs and spices is a very common technique that cooks rely on to expand upon the taste, flavor, and afterthought of a dish. Be- low you will find a few suggestions on how to best use herbs and spices when

preparing meals and following a recipe.

Substituting Dried Herbs for Fresh Herbs

Since dried herbs possess a stronger flavor than fresh leaf herbs, you will need to adjust your habits when adding dried herbs to a recipe that calls for fresh herbs. Simply substitute 1/3 of the amount to adjust the strength in taste. You don’t want your final results to

carry an overpowering favor.

Better Flavor Release

When cooking with dried herbs, crushing them in the palm of your hand (or between your fingers) will release more of the flavor in a quicker manner. This works well with strong- flavored herbs, such as rosemary and sage. Combining a strong-flavored seasoning with a couple of mild-flavored ones is a good way to balance out the flavor in a recipe you feel is

too strong in taste.

To get the most flavors out of your dried herbs, it is suggested to purchase the whole herb leaves rather than ground or powdered selections because they are able to hold their flavor longer when stored. Before using, pulverizing the dried herb leaves will effectively release

their flavor.

Substituting Whole Spices for Ground Spices

If you should need to substitute a whole spice for a ground spice, you should use 1 ½ times as much as the recipes suggests. In the case of doubling a recipe, the herbs and spices should not be doubled. Instead, increase them by 1 ½ times and then taste for preference –

adding when needed.

Seasoned Meal Limits

When preparing dinner, it is highly suggested not to season more than one dish using the same herb. As you arrange your menu, a good rule of thumb to follow is to refrain from using

herbs in all of your dishes. Two or three is good enough, but not necessary.

How to Use Herbs and Spices

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Limit Strong-Flavored Herbs

When preparing your dishes, it is recommended to use only one strong-flavored herb at a time per meal. Examples of these kinds of herbs include rosemary, tarragon, sage, marjoram, thyme, basil, mint, and dill. Despite this limitation, it is still OK to combine a strong- flavored herb with an assortment of mild-flavored selections, such as parsley or chives.

Grinding and Crushing Herb and Spices

When preparing a dish, the grinding or crushing of herbs and spices should take place imme- diately before cooking because this is when the best level of aromatic flavor is released,

causing the flavor of a dish to truly blossom.

Mortar and Pestle

One of the best tools for crushing a small amount of herbs or spices is the mortar and pestle, which provides quick use and allows cooks to control the coarseness of the grind.

Spice Mill or Coffee Grinder

When preparing a large amount of herbs and spices, investing in a spice mill or coffee grinder makes the task rather convenient and quick.

Using Spices for Baked Goods

If you have grinded your own spices for baked goods recipes, you should sift them after grinding to eliminate any "woody" bits and pieces.

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Fish &

Shellfish

Basil Bay Leaf Cayenne Pepper

Celery Chervil

Chives Curry Powder

Dill Fennel Seed

Garlic Horseradish

Lovage Marjoram

Mint Mustard

Onion Oregano

Paprika Parsley Pepper Rosemary

Saffron Savory Tarragon

Thyme Watercress

Meats

Allspice Anise

Basil Caraway Seed Cayenne Pepper

Celery Chervil Chili Powder

Chives Cloves Coriander Cumin Seed Curry Powder

Dill Fennel Seed

Ginger Horseradish

Mace Marjoram

Mint Nutmeg

Onion Oregano

Paprika Parsley Pepper Poultry Season-

ing Rosemary

Saffron Sage Savory Sesame Seed

Shallot Tarragon

Thyme Watercress

Game &

Poultry

Anise Basil Bay Leaf Caraway Seed

Celery Chives Cumin Curry Powder

Garlic Horseradish Lovage Seed

Marjoram Onion Oregano

Parsley Rosemary

Saffron Sage Savory Shallot Tarragon

Thyme Watercress

Vegetables

Anise Basil Bay Leaf

Borage Caraway Seed

Celery Chili Powder

Coriander Cumin Curry Powder

Dill Fennel Lovage Marjoram

Mint Mustard Seed

Nutmeg Onion Oregano

Parsley Pepper Poppy Seed

Rosemary Saffron

Sage Savory Sesame Seed

Tarragon Thyme

Soups &

Chowders

Anise Basil Bay Leaf Caraway Cardamom

Celery Chervil Chives Cloves Coriander

Cumin Dill Fennel Garlic Leek Mace Marigold Marjoram Mint Mustard Seed

Oregano Paprika Parsley Poppy Seed Poultry Season-

ing Rosemary

Saffron Sage Savory Sesame Seed

Sorrel Tarragon

Thyme Watercress

Salads &

Dressings

Basil Bay Leaf

Borage Caraway Seed

Cardamom Celery Chervil Chili Powder

Chives Coriander Curry Powder

Dill Fennel

Garlic Horseradish

Lovage Marjoram

Mint Mustard Seed

Nasturtium Oregano

Paprika Parsley Pepper Poppy Seed

Rosemary Saffron Savory Scallions Sesame Seed

Shallot Tarragon

Thyme Watercress

Desserts

Allspice Anise

Basil Bay Leaf

Borage Caraway Seed

Cardamom Cassia Cinnamon Coriander Cumin Fennel Ginger Mace

Mint Nutmeg Poppy Seed

Rosemary Saffron Savory Sesame Seed

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Planning Meals

Planning meals helps you:



Eat well by varying your food choices through- out the day and week;



Save time by planning and shopping ahead and reducing trips to the grocery store; and



Get meals on the table faster with less stress

Meal planning doesn't have to take a lot of time! Do it once or twice a week when you write out your shopping list. The more you plan the eas-

ier it gets. A little planning goes a long way in helping you have healthy eating habits.

Planning Tips

Involve your roommates in planning and preparing meals. They'll appreciate the process and the meal more. You may even end up with a capable cook by your side!

Getting started:

1. Menu plan - Use a piece of paper, calendar, or a menu planner to jot down your meal ideas.

2. Grocery list - Write down the foods you need for the next few days or week.

3. Go shopping - Buy the foods you need on your grocery list.

4. Start cooking - Post your meal plan on the fridge so whoever gets home

first can start the meal.

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Eat at least one dark green and one orange vegetable each

day.

Choose vegetables and fruit with little or no added fat,

sugar or salt.

Have vegetables and fruit more often than juice.

Make at least half of your grain products whole grain each

day.

Choose grain products that are lower in fat, sugar or salt.

Drink skim, 1% or 2% milk each day. Drink fortified soy

beverage if you do not drink milk.

Select lower fat milk alternatives.

Have meat alternatives such as beans, lentils and tofu of-

ten.

Choose at least two Food Guide Servings of fish each

week.

Select lean meat and alternatives prepared with little or

no added fat or salt.

Include a small amount of unsaturated fat each day.

Satisfy your thirst with water.

Limit foods and beverages high in calories, fat, sugar or

salt.

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Shopping Lists

Having a good supply of simple, nutritious foods in your cupboards, fridge and freezer ensures that you'll have everything you need to make meals in a hurry. The following list includes some of the key ingredients you need to make a variety of nu- tritious meals. Stock up on these basics to get a head start on your meal- making.

Great Food Fast Pantry List

In the Cupboard

Beans and lentils, canned: baked beans in tomato sauce, black beans, kidney beans, chick peas, white pea or navy beans, lentils

Bread: whole grain breads, rolls, pita bread, bagels, biscuit baking mix, crackers

Cereals: bran, whole grain, quick rolled oats

Condiments and flavourings: mustard, ketchup, vine- gar, soya sauce, bouillon cubes

Fish, canned: tuna, salmon, clams Flour: white and whole grain

Fruit, canned (packed in juice or light syrup):

peaches, pears, pineapple, mandarin orange segments, applesauce

Fruit, dried: raisins, cranberries, apricots, dates Herbs and spices: pepper, basil, garlic, ginger, oreg- ano, thyme, tarragon, coriander and cumin

Milk: canned evaporated, skim powdered

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In the Cupboard (continued…)

Nuts and seeds: almonds, walnuts, peanuts Oil: olive oil, vegetable oil

Pasta: fusilli, rotini, spaghetti, penne, bow- ties, couscous, ready to bake lasagna noodles

Pasta sauces: Prepared tomato and vege- table

Rice: white or brown, quick-cooking rice Sweeteners: sugar, honey, syrup, jam Vegetables, canned: stewed or diced to- matoes, corn kernels, pumpkin

Vegetables, fresh: potatoes, sweet pota- toes, onions

Wheat bran, cornmeal

On the Counter

Bananas, cantaloupe, tomatoes

In the Fridge

Cheese: Cheddar, Parmesan, ricotta, moza- rella, cheese slices

Eggs

Fats: margarine, butter

Fruit, fresh: oranges, kiwi, apples, grapes, pears

Juice: tomato, vegetable, fruit, lemon Meat and poultry: chicken, turkey, beef, lean ground beef or pork, pork, veal

Milk: skim, 1%, 2%, whole milk, or butter- milk

Soy products: Tofu, soy beverage Vegetables: carrots, red and green pep- pers, broccoli, romaine lettuce, spinach, green onions, celery, mushrooms, zucchini

Yogurt: plain and flavoured

In the Freezer

Bread: pita bread, flour tortillas, flat bread rounds

Frozen fish and seafood: sole, perch, hali- but, or haddock, cooked shrimp

Fruit: strawberries, raspberries, blue ber- ries

Fruit juice concentrate

Vegetables, plain or mixed: peas, corn, broccoli and cauliflower, oriental mix

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Shopping Tips

To make wise food choices when shopping reach for the higher nutri- ent foods most often. Foods that are low in nutrients but high in fat and/or calories are okay once in a while but shouldn't take up much space in your grocery cart or in your pantry at home.

When buying grain products:

 Select a variety of breads like buns, rolls, pita, soft tortillas and cereals made with whole wheat, bran, oats, rye, or mixed grains.

They contain more fibre than those made with white flour. Check food labels to compare fibre content.

 Choose croissants, doughnuts, pas- tries and cookies less often as these foods often contain a lot of extra fat.

 Try to limit flavoured rice and pasta mixes; they may be higher in sodium.

When buying vegetables and fruit:

 Choose a variety of red, orange or dark green vegetables and fruit; they usually contain more nutrients than those with lighter colours.

 For best flavour and price, purchase fresh fruit and vegetables in season; if possible, choose locally grown produce. Check this resource for fruit and vegetable seasonal guide at http://www.foodland.gov.on.ca/

english/availability.html.

 Buy only what you can use or preserve in the next few days; once fresh produce starts to wilt or spoil it loses nutrients and flavour.

 Choose frozen vegetables as a convenient and economical alternative to fresh; they are just as nutritious, keep well and reduce chopping and preparation time. Go easy on frozen vegetables packed in sauce; they tend to be higher in fat.

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Fruit and Vegetables continued…

 Pre-washed and cut fresh vegetables (e.g. salad mix, mini carrots) are another solution to have vegetables ready in a flash although you pay a little more for the convenience.

 Canned vegetables are useful to have on hand; they usually contain salt so check the label if you need to watch your sodium intake.

 When fresh fruit is not available (or too expensive) buy frozen fruit or canned fruit packed in juice or light syrup. Try unsweetened applesauce as a substitute for fresh apples.

 Instead of fruit drinks, cocktails or punches, choose real fruit juices - re- constituted or frozen; they contain more nutrients.

When buying milk products:

 Choose lower fat milk products more often.

Check labels for percent butterfat (% B.F) or milk fat (% M.F.) - the lower the number the less fat you get but keep the same nu- tritional value. Different types of plain and flavoured yogurt can vary considerably in fat content. Those with 2 % M.F. or less are lower in fat.

 Include a variety of types of cheese - cheddar, mozzarella, brick, Havarti, Oka, Swiss, etc. Look for lower fat varieties such as ricotta and mozzarella for your favourite recipes.

 Use light sour cream or cream cheese to cut back on fat.

 If you avoid milk products look for soy beverages and other products fortified with calcium.

When buying meat and alternatives:

 Select leaner meats such as skinless chicken, turkey breast, pork tenderloin or chops, flank steaks, beef round roasts, lean or extra lean ground beef or pork; also, choose leaner deli meats such as turkey breast, chicken, roast beef, ham and pastrami.

 When pressed for time, already trimmed cuts of meat like cutlets, escalope, strips, brochettes cubes and boneless skinless chicken are ready to cook convenient choices.

 Choose from a variety of fresh or frozen fish - such as sole, perch, haddock, halibut, or salmon - as well as shrimp, and canned salmon or tuna packed in water.

 Look for eggs classified as Canada Grade "A"

 Buy canned or dried beans, peas and lentils; they are an inexpensive source of protein, low in fat and high in fibre.

 Include some nuts and seeds such as almonds, sesame seeds, pecans, peanuts, and nut butters - that is, unless someone in the household has nut or peanut allergies.

 Look for alternatives made from soy such as tofu, texturized vegetable protein and other vegetarian options.

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Weekly Recipes

Meal Plan

Sunday :

Baked Potato and Cheddar Cheese Soup with Salad

Monday :

BBQ Steak with Stuffed Potatoes and Broccoli

Tuesday :

Italian Gigi Sauce on Pasta with Green Beans and Snap Peas

Wednesday :

Individually Baked, Layered Mexican Dip with Nacho Chips and Cold Veggies

Thursday :

Roast Chicken with Chevdo Maple Stuffing and Carrots

Meats

Lean sirloin beef or strip loin or T-bone (1 1/2 lbs or 675 g)

Extra lean ground beef (1 lb / 450 g) Chicken breasts, boneless skinless (1 lb or 450 g)

Frying chicken (3 lbs / 1.350 kg) Bacon bits, optional for potatoes

Dairy

Butter

10% cream 1/4 cup 1% milk

Sour cream, no-fat

Cheddar cheese, grated, lower-fat 1 1/2 cups + 3/4 cup

Grated Tex Mex cheese 2 cups

Produce

Prepared garlic (in a jar) Shallot 1

Potatoes, large 2 + 4 Onion 1+1

Mushrooms 10 + 5

Green leaf lettuce 1 head Veggies 1 cup leftovers Snap peas 1/2 lb / 225 g Baby carrots 1 lb / 450 g Broccoli florets 1 lb / 450 g

Green onion, 2 + (1 optional for potatoes) Veggies for dipping

Shopping List

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Shopping List

Spices

Pepper & Salt Basil

Cayenne pepper Chili powder Cumin powder Rosemary Onion flakes

Mrs. Dash Garlic & Herb seasoning Mrs. Dash Italian seasoning

Baking Goods Canola oil Olive oil Flour

Brown sugar Helpers

Chicken broth, low sodium 4 cups 1 can tomato soup 10 oz / 284 mL 1 can Stagg Chili-Vegetable Garden (14 oz / 398 mL)

Ketchup Salsa

Worcestershire sauce

Favourite salad dressing Maple syrup

Frozen Food

Green beans 1lb / 450 g

Bakery

Whole wheat bread Dry Essentials Penne pasta 4 cups Baked tortilla chips

Chevdo (rice, bean and nut snack found in the Indian condiment aisle)

Other

Aluminum foil

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36

Baked Potato and Cheddar Cheese Soup with Salad

Ingredients:

 4 x large potatoes (+ 2 extra for next recipe)

 1 tsp canola oil

 1 x large white onion

 2 tbsp butter

 2 tbsp flour

 4 cups / 900 mL chicken broth, low-sodium

 1 cup water

 1 tsp Mrs. Dash Garlic and Herb seasoning

 1/4 cup 10% cream

 1/4 cup 1% milk

 1 1/2 cup grated cheddar cheese

 1 heads green leaf lettuce

 1 cup leftover veggies:

(tomatoes, peppers, broccoli, carrots, etc.)

 Favorite salad dressing

Directions:

1. Preheat oven to 400°F (205º C) 2. Wash potatoes and wrap in foil.

3. Place potatoes in preheated oven.

4. Set timer for 50 minutes.

5. Heat oil in a large stove top pot at med-high.

6. Finely chop onion adding to pot as you cut.

7. Cook until onion is transparent and slightly brown.

8. Add butter to pan, then whisk in flour.

9. Gradually add chicken broth, whisking while you add, until smooth.

10. When timer rings for potatoes, let potatoes cool and cut into bite size chunks.

11. Add to broth mixture.

12. Add spice, cream, milk and cheese to pot and heat through, stirring occasionally.

13. Break lettuce directly into salad spinner, rinse under cold water and spin dry.

14. Place in a large salad bowl.

15. Slice any leftover cold veggies you have on hand, and add to lettuce.

16. Serve with your favourite dressing.

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BBQ Steak with Stuffed Potatoes and Broccoli

Ingredients:

 2 x baked potatoes (baked when making the baked potato and cheddar soup)

 1/4 cup sour cream, no-fat

 Pinch salt

 Pepper to taste

 1/4 cup 1% milk

 1/4 cup grated old cheddar cheese, low-fat

BBQ Sauce

 1 cup ketchup

 1/4 cup salsa

 1/4 cup brown sugar

 2 tsp Worcestershire sauce

 Previously stuffed potatoes

 1 lb / 450 g broccoli florets

 1 tbsp water

 Butter (Optional)

 1 1/2 lb. / 675 g lean sirloin beef or strip loin or T-bone

 Prepared BBQ sauce

 Aluminum foil Optional Toppings

 No-fat sour cream

 Bacon bits

Chopped green onion

Directions:

Any day prior…

1. Cut each cooled baked potato in half lengthwise.

Scoop the inside into a bowl, leaving a 1/4” thick skin.

Set hollow skins aside. Warm potato flesh in the microwave for 2 minutes. Whip or mash until smooth. I use my hand mixer.

2. Whip in sour cream, salt, pepper and milk. Spoon mixture back into potato skins.

3. Top with cheese. Set aside in fridge for the next night.

The day of…

4. Pre-heat BBQ at med-low heat.

5. Add ketchup, salsa, brown sugar and Worcestershire in a small bowl and blend together.

6. Set aside. Place stuffed potatoes on top rack of BBQ in cake pan to heat through, until the rest of dinner is ready. Wash and cut broccoli. Set aside 1/4 of broccoli to be served cold.

7. Place remainder in microwave-safe pot with lid with water and a little butter if you must.

8. Cover and microwave at high 4-5 minutes. Let stand.

9. Place steaks in preheated BBQ.

10. When half cooked on first side, rotate steak on grill for final minutes to create criss-cross grill marks.

Turn steak over to cook other side and repeat.

Spread BBQ sauce on steak.

11. Once steak is cooked to desired tenderness remove from grill, wrap in foil and let rest for a few minutes.

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38

Italian Gigi Sauce on Pasta with Green Beans

Ingredients:

 6 L water

 1 tsp olive oil

 1 lb. or 450 g boneless skinless chicken breasts

 2 tsp prepared garlic (in a jar)

 1 tsp basil

 1 x small onion

 10 x mushrooms

 1 lb. or 450 g frozen green beans

 1 1/2 tsp butter

 1/4 tsp Italian seasoning

 4 cups penne pasta

 1 can (10 oz / 284 mL) condensed tomato soup

 1 x the soup can 1% milk

 3/4 cup chunky salsa

 2 x green onion

 1 tsp olive oil

 1/2 tsp dry basil leaves

 1/2 lb. / 225 g snap peas

 Parmesan cheese, light (optional)

Directions:

1. Fill a large stove-top pot with water, cover and bring to a boil. Heat oil in a large nonstick fry pan or wok at med-high. Cut chicken into bite-size pieces and add to pan as you cut.

2. Add garlic and basil to pan. Toss occasionally until meat is no longer pink.

While meat is browning…

3. Sliver onion and add to pan as you chop. Wash and slice mushrooms, adding to pan as you slice. Rinse green beans in colander and heat in large fry pan at medium high.

4. Add butter and spice and keep tossing to glaze and until tender. Place pasta in boiling water, stir and cook uncovered. Set timer according to package directions (approx 11 minutes). Add tomato soup to chicken mixture and stir. Gradually add milk, then salsa. Stir well to combine. Wash and chop the green onion. Set aside.

5. Rinse the cooked pasta under hot water in a colander. Let drain. Return pasta to pot. Toss with olive oil and basil. Rinse snap peas in colander and place in a serving bowl.

6. Serve sauce over pasta and sprinkle green onion for garnish. For those who don’t want more than a bite of beans try the snap peas!

Also great with a little parmesan cheese on top.

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Layered Mexican Dip with Nacho Chips and Veggies

Ingredients:

 1 lb. / 450 g extra lean ground beef

 2 tsp chili powder

 1 tsp cumin powder

 2 tsp onion flakes

 Pinch of cayenne (optional)

 1/2 cup ketchup

 1/2 cup water

 2 cups grated Tex Mex cheese (for 4 servings)

 1 can of Stagg Chili-

Vegetable Garden (14 oz / 398 mL)

 1-450 g package assorted washed and chopped veggies for dipping (from the produce dept)

 Ranch dip or your favorite dressing for dipping

 Tortilla chips or pita bread

 Optional; salsa, sour cream and guacamole (for dipping)

Directions:

1. Set oven to 375°F (190º C)

2. Brown beef at med-high in a large non-stick fry pan.

Add spice and stir.

3. When meat is no longer pink add ketchup and water and stir to combine.

4. Simmer until thickened and remove from heat.

5. Layer the following, in individual oven safe bowls, in this order; 1/3 cheese, 1/2 meat mixture, all of veggie chili.

6. Layer again with remaining ingredients in this order;

1/3 cheese, meat mixture, 1/3 cheese.

7. Place in hot oven.

8. Set timer for 20 minutes.

9. Rinse veggies in a colander and serve with your favorite dip or dressing.

10. Scoop baked dip out with baked tortilla chips or pita.

Enjoy! Serve extra sides of sour cream, salsa and guaca- mole. Yum!!!

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40

Roast Chicken with Maple Stuffing and Carrots

Ingredients:

 1 x whole fryer cut in half (approx 3 lbs / 1350 kg)

 3 slices whole wheat bread

 1 x shallot

 1 cup chevdo (Indian snack of rice beans and nuts found in the grocery store with Indian cooking condiments.)

 1 tsp maple syrup

 1 tsp olive oil

 1 tbsp water

 1/2 tsp salt

 1/2 tsp basil

 1/2 tsp rosemary

 2 tsp prepared garlic (in a jar)

 1 lb. / 450 g baby carrots

Directions:

1. Preheat oven to 400°F (205º C)

2. Rinse chicken under the cold water tap, inside and out.

3. Slice bread into cubes and place in a med-size mixing bowl.

4. Grate shallot directly into mixing bowl with bread. Add chevdo, maple syrup, olive oil and water. Blend together until everything is moistened.

5. Make two mounds on top rack of broiler pan.

6. Rub outside of chicken with salt.

7. Rub spices and garlic under skin of both halves of chicken.

8. Place chicken halves on top of each mound of stuffing.

9. Place in hot oven. Set timer for 15 minutes.

Meanwhile…

10. Remove 1/4 of the carrots from the bag and set aside in a bowl.

When timer rings for chicken…

11. Place remainder of carrots on the top rack of the broiler pan all around the chicken.

12. Reduce heat to 375° F (190º C) and return pan of chicken with carrots back into the oven uncovered. Re- set timer for an additional 40 minutes.

This is a very modern take on a traditional roasted chicken. The fat drains to the bottom of the pan, where you can choose to make gravy or not. The flavours of the spices being placed under the skin penetrate into the chicken, so if you choose to eat the chicken without the skin, you get the entire rich flavour with far less fat. Feel free to make traditional stuffing if you don’t like our Indian version.