chapter 11 fast and easy recipes ministry of health

chapter 11 fast and easy recipes ministry of health
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Title : chapter 11 fast and easy recipes ministry of health

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Creationdate : 2007-October-05
Author : Province of British Columbia
Creator : Adobe InDesign CS3 (5.0)
Producer : Adobe PDF Library 8.0
Moddate : 2012-February-15
Title : Chapter 11 Fast and Easy Recipes
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Chapter 11

F A S T A N D E A S Y R E C I P E S

breakfast
• Sunny Orange Shake

• Pumpkin Raisin Muffins

• Fruit Lax

Lunch or dinner
• Herbed Lentil

and Barley Soup

• Spinach Salad with Orange

Sesame Dressing

• Broccoli Salad

• Tuna Garden

• Quesadilla

• Tofu Stir Fry

• Quick Steamed Fish Fillets

with Potatoes
and Asparagus

• Skillet Pork Chops

with Sweet Potatoes
and Couscous

• Meatloaf at its Very Best

• Indian Curry Sauté

• Spinach Frittata

• Sweet and Sour Chicken
and Vegetable Casserole

• Beef, Vegetable and Pasta

Casserole

Desserts
• Quick Fruit Compote

• Berry Cobbler

• Fresh Fruit and Nut

Desserts

Extras
• Universal Seasoning

• Salt-Free Vinaigrette Salad

Dressing

C H A P T E R 1 1
F A S T A N D
E A S Y R E C I P E S



We have included a few recipes here to illustrate how fast, easy
and tasty healthy eating can be.

These recipes feature lots of vegetables and fruit, as well as whole
grains for fibre. They are also low in fat, salt and sugar – which
means they are good for anyone, but especially those with high
blood pressure, high cholesterol, and diabetes. Some recipes are
also high in milk and milk alternatives for a calcium boost.

Most of these recipes include suggestions for preparing
a complete healthy meal, covering all four food groups in
Canada’s Food Guide (Appendix B).

Most are also intended to serve one or two, rather than a big
family or group, but you can double them easily. For recipes
that keep well in the refrigerator or freezer, we have made the
quantities a bit larger (to serve three or four), so you will be able
to enjoy the meal again another day.

We have calculated the nutrients in each recipe using Health
Canada’s Nutrient Value of Some Common Foods. All ingredients
are easy to find at your local grocery store. The cooking methods
are simple, but if you are not sure how to do something, such as
use a steamer, you can call Dial-A-Dietitian (see back cover for
contact information). Or check the cookbooks you have around
your home: many include a section on basic cooking techniques.

Some of these tasty dishes have come from the B.C. seniors
who helped us plan this handbook. Others we have adapted for
smaller quantities or simpler cooking from cookbooks written by
dietitians.

We hope you will enjoy these recipes and that they will
encourage you to choose other healthy recipes. And don’t
forget! You do not have to throw out all your favourite recipes.
You can modify just about any recipe to be healthier – see
Chapter 8 for ideas.

B R E A K F A S T A N D S N A C K S

R E C I P E S

S U N N Y O R A N G E S H A K E

PER SERVING:

CALORIES: 278

PROTEIN: 11 G

FAT: 2 G

CARBOHYDRATE: 51 G

FIBRE: 0.4 G



SODIUM: 151 MGS

CALCIUM: 355 MGS

MAKES: 1¼ CUPS (300 mL)
SERVES: 1
PREPARATION AND COOKING TIME: 10 MINUTES

THIS IS A SMOOTH, calcium-rich shake that tastes
wonderfully fresh. Enjoy it by itself or with a whole grain
bagel or a Pumpkin Raisin Muffin (see recipe next page) for
breakfast. It also makes a good snack or you could have it
instead of fruit and milk to complete a meal.

INGREDIENTS:

¾ cup (175 mL) low-fat vanilla yogurt

2 tbsp (25 mL) skim milk powder

½ cup (125 mL) orange juice

INSTRUCTIONS:

Combine ingredients together in a blender and blend until
smooth. Serve right away.

Thanks to Dietitians of Canada, Cook Great Food, 2001,
published by Robert Rose.

VARIATIONS

Use milk instead of orange juice and add ½ cup (125 mL)
frozen blueberries. Or try with blended juices, such as
orange/pineapple or orange/apricot.

B R E A K FA S T A N D S N A C K R E C I P E S | 1 4 5

R E C I P E S

P U M P K I N R A I S I N M U F F I N S

PER MUFFIN:

CALORIES: 195

CARBOHYDRATE: 33 G

PROTEIN: 4 G

FIBRE: 2.3 G

FAT: 6 G





SODIUM: 132 MGS

CALCIUM: 65 MGS

MAKES: 12 MUFFINS
BAKING TIME: 20 MINUTES

PREPARATION TIME: 25 MINUTES

Have one of these delicious muffins with fruit and a cooked
egg for a tasty, healthy breakfast. The muffins freeze well,
so you may want to double the recipe and freeze extras in
an airtight freezer bag. You can then take them out one at a
time as you need them.

INGREDIENTS:

1 cup (250 mL) whole wheat flour

¾ cup (175 mL) all-purpose flour

½ cup (125 mL) sugar

2 tsp (10 mL) baking powder

½ tsp (2 mL) baking soda

1½ tsp (7 mL) cinnamon

½ tsp (2 mL) nutmeg

½ tsp (2 mL) powdered ginger

¾ cup (175 mL) raisins

½ 14 oz (200 mL) can pumpkin puree (not pie filling)

¼ cup (60 mL) vegetable oil

1 cup (250 mL) buttermilk or sour milk

2 eggs

1 4 6 | B R E A K FA S T A N D S N A C K R E C I P E S

INSTRUCTIONS:

1. Preheat oven to 375°F (190°C).

2. In a large bowl, combine flours, sugar, spices, baking

powder, baking soda and raisins.

3. In a smaller bowl, beat eggs, then add pumpkin, oil and

buttermilk.

4. Make a large well in the centre of the dry ingredients, and

pour the pumpkin mixture into this well.

5. Gently fold wet and dry ingredients together until just

combined. Do not beat.

6. Spoon batter into paper-lined or lightly greased muffin

7. Bake in preheated oven for 18 to 20 minutes or until firm

tins.

to touch.

Adapted, with permission, from Dietitians of Canada, Cook
Great Food, 2001, published by Robert Rose.

SOUR MILK

To make sour milk, add 2 tsp (10 mL) vinegar to 1 cup
(250 mL) milk and let sit for five minutes.

B R E A K FA S T A N D S N A C K R E C I P E S | 147

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