Amazing young chefs

Do you have a favourite tasty and healthy recipe that you would like to share? Wed love to see it! Send your recipes, comments or suggestions to health.u@gov.ab.ca

April, 2012 HU0092 ISBN: 978-0-7785-8331-8

Table of contents
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Are you ready to cook? .................................. Glossary & icons ............................................. Breakfast Yummy French toast ................................ Basic crepes ............................................. Breakfast-in-a-mug ................................. Pancakes ................................................... Sunshine toast .......................................... Egg 'n cheese roll ................................... Baking powder biscuits .......................... Meal ideas Chicken fingers ........................................ Cheesy Parmesan tomatoes .................. Tuna nibbles .............................................. Tortilla roll-up ............................................ Macaroni and cheese ............................. Tuna melt ................................................... It's easy pizza ........................................... Gourmet potatoes .................................... Glazed ginger carrot coins .................... Hearty beef pizza .....................................

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Meal ideas continued... Broccoli soup ........................................... Egg drop soup .......................................... Veggie bake .............................................. Lentil soup ................................................. Chicken and broccoli .............................. Snacks & treats Pretzels, please! ...................................... Purple moo cow ....................................... Lemony saskatoon muffins .................... Flax crackers ............................................ Cocoa-flavoured puffs ............................ Flax ginger cookies ................................. Lip-smacking good smoothies ............... Frozen delight ........................................... Onion cakes .............................................. Party punch .............................................. Easy chocolate chip cookies ................. Fruit salad ..................................................

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Are you ready to cook?

Things you should know: The secret to being a good cook is preparation. Read the whole recipe before you start. Ask for help if you have questions. Make sure you have all the equipment and ingredients for the recipe. Follow the directions carefully. Before handling any food, make sure your hands are clean. 1. Get them wet. Remove all jewelry from your fingers and wrists. Wet your hands with warm water. 2. Get them soapy. Rub on soap and lather well. 3. Rub them. Rub your hands together briskly for at least 20 seconds (about the time it takes to sing Twinkle, Twinkle, Little Star). Make sure to scrub all over, including the backs of your hands, wrists, between your fingers, and under your fingernails. 4. Rinse them. Rinse your hands under running water for at least 10 seconds. 5. Dry them. Dry your hands with a clean towel or a paper towel. Allergy alert. Know which foods you need to avoid. If you have food allergies, you need to plan ahead: When buying ingredients for your recipe, always check the ingredients list on food packages before buying them. Usually you can find a 1-800 number on food packaging that you can call if you have any questions. Nine foods cause most allergic reactions. The five recipe ingredients that most commonly cause allergic reactions are wheat (flour), milk, eggs, peanuts and tree nuts (walnuts, pecans, etc.). Most recipes can be changed. If a recipe calls for an ingredient you need to avoid (like peanuts, for example), let creativity take over and simply substitute a different ingredient, like raisins or chopped, dried apricots. For those recipes that require specific ingredients, like eggs, you need to do your homework to find the best substitute. A good place to check out recipe substitutions is the Allergy/Asthma Information Association at www.aaia.ca. In the kitchen, safety rules. Before you start, ask an adult for permission to make a recipe. An adult can set the oven to the right temperature, reach for items in high places and explain any part of the recipe that may not make sense. Know where to find the first aid kit. If you have long hair, its always a good idea to tie it back before working in the kitchen. Be sure to do this before washing your hands. Never leave the kitchen while cooking. Remember to clean up all your spills on the floorso someone doesnt slip and fall. Always put the lid on your blender before turning it on. Keep all towels away from the stove as they can easily catch on fire. Always have dry potholders or oven mitts nearby. If you accidentally touch something hot, immediately hold your hand under cool water. Cool your hot cooking or baking dishes on a hot pad or a wire rack. Always pick up sharp utensils (such as knives or scissors) by the handle. If you need to walk with a knife, hold it at your side, pointing down. Remember to clean up any messes and turn off your stove, oven and any other kitchen equipment after you are done cooking. Ask an adult to wash all sharp tools and equipment. Food safety. Keep your food out of the danger zones. Wash your fresh fruit and vegetables with water only (no soap) before eating or preparing them. Use two plastic cutting boardsone for fruit and vegetables, and a different one for raw meats. Always wash cutting boards immediately after using them. Always wash your hands before and after touching raw meats. Dont use cracked or dirty eggs. Eating raw eggs can make you sick. Thaw frozen foods in the refrigerator, in the microwave, or under cold running water, not on the countertop. Keep hot foods hot. Raw eggs, fish, chicken and beef must be cooked well to kill bacteria. Keep cold foods cold. Refrigerated foods should be cold to the touch and frozen foods should be very cold and solid. Separate large amounts of leftovers into small, shallow containers to help food cool quickly. Refrigerate or freeze prepared foods and leftovers within two hours or less of preparation.
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Glossary & icons

Drain Drai n* Cooking terms Bake: To cook food in the oven. Batter: A mixture of flour and liquid. Beat: To stir quickly. Blend: To mix evenly. Boil: To cook food in water using high heat until bubbles form in the water. Brown: To cook until the raw color (usually pink or red) has disappeared. Chop: Cut into 12 inch pieces. Colander: A utensil with small holes for draining liquid from food. Dash: A small amount of an ingredient added to the mixture, measured by pinching the ingredient between your thumb and finger. Dice: To cut into small cubes. Dissolve: To stir a dry ingredient into a liquid until the dry ingredient disappears. Drain*: To remove liquid using a strainer or colander. Fold: To carefully combine two or more foods by stirring gently. Grate*: To rub an ingredient (such as cheese) across a grater in order to make smaller pieces or shavings. Grease: To put oil on a pan or baking sheet to prevent food from sticking to it. Knead*: To push and press into the dough many times, using your hands. Measure*: To get a specific amount of an ingredient by using measuring cups and spoons. Melt: To turn a solid into a liquid by heating it. Mince*: To cut into very small pieces. Mix: To stir ingredients together. Mold: To form into a shape. Peel: To remove the skin from a fruit or vegetable. Preheat: To turn on the oven a few minutes before baking, so it can warm to the proper cooking temperature. Preparation time: The amount of time required to prepare the ingredients before baking, cooking or freezing them. Processing time: The amount of time required to bake, simmer, cook, chill or freeze the combined ingredients, resulting in a final product that is ready to eat. Rinse: To wash lightly with water. Sift: To pass ingredients through a sieve (utensil with small holes). Simmer: To cook at a low temperature. Spatula: A small kitchen utensil with a thin flexible edge used for spreading, scraping, mixing or flipping. Sugar: White, granulated sugar or brown sugar. Whisk: A small kitchen utensil used to mix, whip or fluff up food with a beating motion. Cooking measurements L (litre): A unit of measure (metric). 1 L (1000 mL) = approximately 4 cups. mL (millilitre): A very small unit of measure (metric). It takes 5 mL to make 1 tsp. Tbsp (tablespoon): A unit of measure (imperial). 1 Tbsp = 15 mL. tsp (teaspoon): A unit of measure (imperial). 1 tsp is the same as 5 mL. Use a measuring spoon or cup to get the right amount in a recipe. Time increments > is greater than < is less than Be careful in the kitchen. Always ask an adult for help when your recipe requires any chopping, slicing and dicing or when the use of a stove, microwave or oven is needed. Skill level #1 Minimal supervision required.

Grate*

Skill level #2 Supervision recommended.

Skill level #3 Supervision required.

Knead*

Sharp Use of sharp objects or utensils required. Stove Stovetop cooking required.

Measure*

Microwave Use of microwave needed.

Mince*

Oven Oven use required.

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Yummy French toast

Not just for breakfast anymore! This French treat makes a great lunch or dinner.
Preparation: < 30 min Processing: < 30 min

Ingredients: 2 eggs 1 2 cup (125 mL) milk 4 slices whole wheat bread Makes 4 servings (1 slice per serving). Optional: Serve with powdered (icing) sugar, cinnamon, low-sugar jam, light maple syrup or fruit slices.
Recipe courtesy of the Egg Farmers of Alberta. Healthy modifications have been made for this resource.

Directions: 1. Break eggs into a mixing bowl. Beat thoroughly with fork. Add milk and beat well. 2. Heat a non-stick frying pan over medium heat. 3. Dip one slice of bread at a time into the milk mixture and let soak for 10 seconds. Flip it over and let it soak another 10 seconds. 4. Place dipped bread slices in the prepared pan. Cook until golden in colour (about 3 to 4 minutes). With a spatula, turn bread over and cook the other side until golden. Remove from pan to a serving plate. 5. Repeat with the remaining slices of bread.

Notes:

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8

Basic crepes
Filled, folded and fantastic.
Preparation: < 30 min Processing: < 30 min

Breakfast-in-a-mug
Microwaveable breakfast magic.
Preparation: < 30 min Processing: < 30 min

Ingredients: 2 eggs 3 Tbsp (45 mL) canola oil 1 cup (250 mL) low-fat milk 3 4 cup (190 mL) barley flour 1 Tbsp (15 mL) sugar Makes 12 servings (1 crepe per serving, about 5 inch/13 cm each).
Recipe courtesy of the Alberta Canola Producers Commission. Healthy modifications have been made for this resource.

Directions: 1. In a blender or in a medium-sized bowl, using a whisk, mix eggs, canola oil and milk until well blended. 2. Add flour and sugar. Continue to blend until mixed well. 3. Heat a non-stick frying pan or crepe pan over medium high heat. 4. Quickly pour about 2 Tbsp (30 mL) of batter into pan and tilt pan in all directions until it is coated evenly. Cook for about 1 minute, then remove crepe from pan and lay it on wax paper. 5. Repeat until all the batter is used up 6. Place wax paper between each crepe to prevent sticking. 7. Serve warm with a variety of toppings, or prepare ahead and refrigerate for up to 2 days. Crepes may also be frozen for up to 1 month.

Ingredients: 2 eggs 1 Tbsp (15 mL) skim milk 1 Tbsp (15 mL) low-fat shredded cheddar cheese dash onion powder (optional) dash pepper Makes 1 serving.
Recipe and Did you know? courtesy of the Egg Farmers of Alberta. Healthy modifications have been made for this resource.

Directions: 1. Beat eggs, milk and seasoning together in microwaveable mug. 2. Cover with small microwaveable plate and microwave on MEDIUM-HIGH for 1 to 1 1 2 minutes. 3. Remove plate and stir. 4. Sprinkle cheese on top, cover, and let stand for 1 minute.

Notes:

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Pancakes
Pancakes so yummy, they dont need syrup.
Preparation: < 30 min Processing: < 30 min

Sunshine toast
Rise and shine to a great breakfast.
Preparation: < 30 min Processing: < 30 min

Ingredients: 1 1 3 cup (330 mL) barley flour 1 cup (250 mL) milk, skim or 1% 1 Tbsp (15 mL) vegetable oil 1 2 tsp (2.5 mL) vanilla 1 egg 1 tsp (5 mL) sugar 1 Tbsp (15 mL) baking powder Makes 13 servings (1 pancake per serving).
Recipe and Tip courtesy of S. Fridham, RN, B.Sc., Willowview Multicare Center, Hobemma, Alberta, First Nations Healthy Choice Recipes. Healthy modifications have been made for this resource.

Directions: 1. Mix together all ingredients to make a batter. 2. Using a ladle, spoon batter onto hot griddle or non-stick frying pan. With a spatula, flip when bubbles start to form on top. 3. Serve with fresh fruit or low-sugar pancake syrup if desired.

Ingredients: 1 egg 1 slice whole wheat bread dash pepper (optional) Makes 1 serving.
Tip courtesy of the Egg Farmers of Alberta. Healthy modifications have been made for this resource.

Directions: 1. Using a cookie cutter or a water glass, cut a hole (large enough to hold the egg) in the center of the slice of bread. 2. Heat a small nonstick pan on medium heat. 3. Put the bread in the pan. 4. Crack open the shell and carefully pour the egg into the hole in the bread. 5. Reduce heat and cook slowly, until the egg is just cooked through. 6. Season with pepper, if you wish. Enjoy!

Notes:

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Egg n cheese roll

A top dog in healthy breakfasts.
Preparation: < 30 min Processing: < 30 min

Baking powder biscuits

A quick snack you can make in minutes.
Preparation: < 30 min Processing: < 30 min

Ingredients: 2 eggs 2 Tbsp (30 mL) water pepper, to taste 1 Tbsp (15mL) low-fat cheddar cheese, shredded 1 whole wheat hot dog bun, toasted Makes 1 serving.
Recipe and Tip courtesy of the Egg Farmers of Alberta. Healthy modifications have been made for this resource.

Directions: 1. In a small bowl, whisk together eggs, water and pepper. 2. Heat an 8 inch (20 cm) non-stick skillet over medium heat and then pour egg mixture into skillet. 3. As mixture begins to set, use a spatula to gently lift the edges of the cooked portion, then tilt the skillet to allow uncooked egg to run underneath the cooked egg, into direct contact with the skillet. 4. When eggs are cooked, slide omelette onto a plate. 5. Place cheese in a line close to one end of the omelette; roll up, starting at the end with the cheese. 6. Place rolled omelette in bun. 7. Serve immediately.

Ingredients: 1 cup (250 mL) barley flour 1 cup (250 mL) whole wheat flour 2 tsp (10 mL) baking powder 1 2 cup (125 mL) canola oil 2 3 cup (170 mL) low-fat milk Makes 15 servings (1 biscuit per serving).
Recipe courtesy of the Alberta Canola Producers Commission. Healthy modifications have been made for this resource.

Directions: 1. Preheat oven to 425F (220C). 2. Mix dry ingredients into a medium-sized bowl. Make a well in the centre of the dry ingredients. Pour the canola oil and milk into the well. Mix with a fork until dough pulls away from the sides of the bowl and forms a ball. 3. Place dough on floured surface and knead lightly 10 times. 4. Roll or pat out dough to 38 inch (1 cm) thickness. 5. Cut dough into circles of approximately 11 2 inches (4 cm) in diameter using a cookie cutter or small glass. Place on an ungreased baking sheet. 6. Bake in preheated oven for 10 to 12 minutes. These biscuits are best served warm.

Notes:

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Chicken fingers
So good youll forget chickens have wings.
Preparation: > 30 min Processing: < 30 min

Ingredients: 2 individual chicken breasts, boneless & skinless 2 Tbsp (30 mL) low-fat yogurt, plain 12 whole grain crackers, crushed 2 Tbsp (30 mL) ground flax seeds 2 Tbsp (30 mL) Parmesan cheese 1 tsp (5 mL) thyme 1 tsp (5 mL) onion powder 1 tsp (5 mL) garlic powder 1 tsp (5 mL) chili powder dash pepper Makes 4 servings (4 to 6 strips per serving).
Recipe courtesy of The Low Salt, Low Sugar, High Fibre, Low Fat but Big Fun!!! Cookbook, First Nations Healthy Choice Recipes. The Sioux Lookout Diabetes Program, Sioux Lookout, Ontario. Healthy modifications have been made for this resource.

Directions: 1. Preheat oven to 375F (190C). 2. Cut each chicken breast into 8 strips, trying to make them all about the same size. 3. In a medium bowl, combine yogurt and chicken strips. Stir gently, coating each strip completely. 4. In a shallow pan, combine the crackers, Parmesan cheese, ground flax seeds and spices. 5. Using a fork, place the chicken strips in the cracker mixture and coat them evenly. 6. Place coated chicken strips on a rack in a pan or on a cookie sheet lined with tin foil. 7. Bake in preheated oven for 25 minutes. The strips will look golden and crispy when they are done.

Notes:

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Cheesy Parmesan tomatoes

Totally tasty tomatoes.
Preparation: < 30 min Processing: < 30 min

Tuna nibbles
Surfs up!
Preparation: > 30 min Processing: < 30 min

Ingredients: 2 medium tomatoes 2 tsp (10 mL) light Parmesan cheese, grated 1 2 tsp (2.5 mL) basil, fresh or dried dash pepper Makes 4 servings (1 2 a tomato per serving).
Recipe courtesy of The Low Salt, Low Sugar, High Fibre, Low Fat but Big Fun!!! Cookbook, First Nations Healthy Choice Recipes. The Sioux Lookout Diabetes Program, Sioux Lookout, Ontario.

Directions: 1. Preheat oven to 350F (175 C). 2. Cut tomatoes in half. 3. Place tomatoes, cut side up, in a small baking dish. 4. In a small bowl, combine cheese, basil and pepper. Sprinkle mixture over the tomatoes. 5. Bake in the preheated oven for 7 minutes, or until heated through. (Cooking time will vary depending on tomato size and ripeness).

Ingredients: 1 can (6.5 oz/184 g) canned tuna, drained 2 eggs 1 tsp (5 mL) minced parsley, fresh or dried (optional) 24 whole grain crackers, crushed 1 Tbsp (15 mL) barley flour canola oil (for brushing) pepper (for seasoning) Makes 10 servings (2 pieces per serving).

Directions: 1. Mash the tuna together with the egg, parsley, a pinch of salt, and pepper to taste. 2. Add the crushed crackers and mix well, then add the flour. 3. Divide the mixture into 20 little portions. Shape each portion into a ball and put in the fridge for 15 minutes. 4. While you are waiting, preheat the oven to 375F (190C). 5. Brush a nonstick baking sheet with a little bit of oil. 6. Place the tuna balls on the baking sheet, evenly spaced, and brush them with a little more oil. 7. Bake in the preheated oven for 15 to 20 minutes, until golden and crisp. 8. Remove from the oven and place on paper towels to drain. Tuna nibbles can be served warm or cold.

Notes:

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Tortilla roll-up
Healthy fast food you can make in a hurry!
Preparation: < 30 min Processing: < 30 min

Ingredients: 1 whole wheat tortilla, 8 inch (20 cm) 1 egg 1 Tbsp (15 mL) cooked chicken, turkey or ham, diced 1 Tbsp (15 mL) low-fat cheese, grated 1 Tbsp (15 mL) salsa chopped green pepper and/or mushroom (optional) Makes 1 serving. Variation: Add a bit of chopped green pepper and/or mushroom before microwaving your tortilla roll-up.
Recipe courtesy of the Egg Farmers of Alberta. Healthy modifications have been made for this resource.

Directions: 1. Place tortilla on a glass plate. Microwave on HIGH for 10 seconds. 2. Break egg into middle of tortilla. Pierce yolk with fork and gently stir to spread the egg evenly over the tortilla. 3. Place diced ham, chicken or turkey on top of egg. 4. Cover loosely with wax paper and microwave on HIGH for 1 to 1 12 minutes until egg is cooked. 5. Top with cheese and salsa, then roll up.

Notes:

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Macaroni and cheese

Dinner with the dynamic duo.
Preparation: > 30 min Processing: > 30 min

Tuna melt
A deep-sea delight.
Preparation: < 30 min Processing: < 30 min

Ingredients: 2 cups (500 mL) whole wheat macaroni 2 cups (500 mL) milk, skim or 1% 1 4 cup (60 mL) flour 1 4 tsp (2 mL) pepper 1 Tbsp (15 mL) non-hydrogenated margarine 3 4 cup (175 mL) low-fat cheddar cheese, grated 1 can (398 mL) no salt added tomatoes, drained and cut up 1 small onion, chopped 1 4 cup (60 mL) whole wheat bread crumbs Makes 12 servings (1 2 cup per serving).
Recipe courtesy of Gertrude Strikes With A Gun, Piikani Elder, Southern Alberta, First Nations Healthy Choice Recipes. Healthy modifications have been made for this resource.

Directions: 1. Preheat oven to 375F (190C). 2. Fill a large saucepan with water and bring water to a boil. 3. Add macaroni and cook until it is almost soft (slightly undercook it). 4. Drain off the cooking water and rinse macaroni in a colander under cold running water. Drain well and set aside. 5. In a medium saucepan combine the milk, flour, pepper and margarine. Cook over medium heat, whisking constantly, until mixture bubbles and becomes thick. 6. Remove from heat and add cheese, tomatoes and onions. Stir well to combine. 7. Add the cooked macaroni, stir well, and place all ingredients into a 3 quart (3.5 L) casserole dish. 8. Sprinkle the bread crumbs evenly over the top and bake in the preheated oven for 30 minutes, or until browned on top. 9. Cool for 5 minutes and serve.

Ingredients: 1 can (6.5 oz/184 g) tuna (chunk, light, packed in water), drained 1 4 cup (60 mL) light mozzarella cheese, shredded 2 Tbsp (30 mL) mayonnaise, low-fat 1 4 cup (60 mL) celery, chopped 1 Tbsp (15 mL) lemon juice 4 slices whole wheat bread dash pepper Makes 4 servings (1 tuna melt per serving).
Recipe courtesy of The Low Salt, Low Sugar, High Fibre, Low Fat but Big Fun!!! Cookbook, First Nations Healthy Choice Recipes. The Sioux Lookout Diabetes Program, Sioux Lookout, Ontario. Healthy modifications have been made for this resource.

Directions: 1. Preheat oven to 375F (190C). 2. In a small bowl, combine tuna, mozzarella cheese, mayonnaise, celery and lemon juice. Add a dash of pepper. 3. Toast the bread and place on a cookie sheet. 4. Spread about 1 4 cup (60 mL) of tuna mixture on each slice of bread and bake in the preheated oven for about 10 minutes, or until bread is lightly browned and cheese is melted. 5. Serve immediately.

Notes:

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Its easy pizza

All 4 food groups in one tasty slice.
Preparation: < 30 min

Ingredients: Dough: 1 cup (250 mL) warm tap water 1 tsp (5 mL) sugar 1 2 tsp (2 mL) salt 2 Tbsp (30 mL) oil 1 tsp instant dry yeast 1 1 2 (375 mL) barley flour 1 1 2 (375 mL) whole wheat flour For pan: 1 tsp (5 mL) cornmeal 1 tsp (5 mL) oil Suggested toppings: 1 4 cup (60 mL) pizza sauce 1 cup (250 mL) low-fat cheese, grated Add any combination of: extra lean ground beef, peppers, pineapple, fresh mushrooms, fresh tomatoes Or, choose your own toppings:

Makes 8 servings (1 slice per serving). One 12 to 14 inch/30 to 35 cm diameter pizza. Notes:

Processing: < 30 min Directions: 1. Preheat the oven to 425F (220C). 2. Lightly oil the pizza pan, then sprinkle cornmeal evenly across the surface. Set aside. 3. Combine warm water, sugar, salt and oil in a small bowl. Stir until sugar and salt are dissolved. 4. Place 1 cup (250 mL) of the barley flour in a large bowl and add the yeast. Mix well. 5. Pour the liquid mixture over the dry ingredients and stir until you have no lumps. The dough will be sticky. Add another cup (250 mL) of flour and mix until there are no lumps or loose flour. 6. Add the remaining flour, 1 2 cup (125 mL) at a time. You may not need all the flour, so add it gradually. 7. Place the dough on a lightly floured surface and knead until smooth and elastic (about 5 minutes). If the dough becomes sticky, sprinkle a bit more flour over it. 8. Roll out the dough into a circle and place onto the prepared pizza pan. Pinch the edges of the dough to form a ridge. 9. Add your favourite combination of toppings. 10. Place the pizza in the preheated oven and bake for 15 to 20 minutes. 11. Slice into 8 wedges and serve.

Date Prepared: My Rating:

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Gourmet potatoes
Tater-iffic!
Preparation: < 30 min Processing: > 30 min

Glazed ginger carrot coins

A sweet veggie treat.
Preparation: < 30 min Processing: < 30 min

Ingredients: 4 cups (1L) leftover mashed potatoes 3 Tbsp (45 mL) non-hydrogenated margarine 1 1 2 cups (375 mL) shredded low-fat cheddar cheese 1 2 cup (125 mL) low-fat sour cream 1 Tbsp (15 mL) minced onion 1 4 tsp (1 mL) pepper dash paprika Makes 12 servings (1 2 cup per serving). Note: This dish can be prepared a day ahead (up to step #3) and then stored in the fridge until baking time.
Recipe and Tip courtesy of the Potato Growers of Alberta. Healthy modifications have been made for this resource.

Directions: 1. Preheat oven to 350F (175C). 2. Mix all ingredients together and place in a 2 quart (2 L) casserole dish. 3. Sprinkle with paprika. 4. Bake uncovered in the preheated oven for 45 to 60 minutes, or until potatoes are bubbly and brown on top.

Ingredients: 3 or 4 carrots, sliced in thin circles 1 Tbsp (15 mL) butter or non-hydrogenated margarine 2 Tbsp (30 mL) honey, pasteurized 2 tsp (10mL) grated fresh ginger Makes 6 serving (1 2 cup per serving).

Directions: 1. Cook sliced carrots in a little bit of water until they are tender (about 6 to 8 minutes). Drain well. 2. Combine the butter or margarine, honey and ginger in a microwave-safe container and heat in the microwave for 1 minute, on HIGH. 3. Add carrots to the container and stir to coat all the carrots with the sauce. 4. Serve immediately.

Notes:

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Hearty beef pizza

Pizza with pizzazz.
Preparation: > 30 min Processing: < 30 min

Broccoli soup
Souper healthy fuel for your body.
Preparation: < 30 min Processing: > 30 min

Ingredients: 3 4 lb (375 g) lean ground beef 1 large onion, chopped 1 Tbsp (15 mL) Worcestershire sauce 1 Tbsp (15 mL) dried basil 1 cup (250 mL) sliced mushrooms 1 can (7 1 2 oz/213 mL) pizza sauce 1 pre-baked pizza crust, whole wheat (12 to 14 inches/30 to 35 cm) 1 cup (250 mL) chopped red or green peppers 11 2 cups (375 mL) grated mozzarella cheese or pizza cheese mixture, low-fat Makes 8 servings (1 slice per serving).
Recipe courtesy of the Alberta Beef Producers. Healthy modifications have been made for this resource.

Directions: 1. Preheat the oven to 425F (220C). 2. In a skillet, brown ground beef with onion, about 5 minutes. Drain fat, if any. 3. Stir in Worcestershire sauce, basil and mushrooms. Cook for another 2 to 3 minutes. 4. Spread pizza sauce evenly over crust. 5. Layer half the cheese over sauce, then top with beef mixture, peppers and remaining cheese. 6. Place pizza directly on rack in the preheated oven. Bake for 12 to 15 minutes or until cheese is melted and the crust is golden. 7. Remove from oven, cool slightly and cut into 8 slices.

Ingredients: 4 cups (1 L) broccoli, chopped 1 medium potato, peeled & chopped 1 cup (250 mL) celery, chopped 1 small onion, finely chopped 2 cups (500 mL) evaporated skim milk 1 cup (250 mL) water 1 bay leaf 1 cube chicken bouillon, low salt dash pepper Makes 4 servings (1 cup per serving).
Recipe courtesy of The Low Salt, Low Sugar, High Fibre, Low Fat but Big Fun!!! Cookbook, First Nations Healthy Choice Recipes. The Sioux Lookout Diabetes Program, Sioux Lookout, Ontario. Healthy modifications have been made for this resource.

Directions: 1. In a large saucepan, combine broccoli, potato, celery, onion, milk, water, bay leaf, chicken bouillon cube and pepper. 2. Cover and bring to a boil. 3. Reduce heat and simmer for 30 minutes. 4. Remove the bay leaf and discard before serving.

Notes:

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Egg drop soup

Veggie bake
A veggieful delicious dish.
Preparation: < 30 min Preparation: < 30 min Processing: < 30 min Processing: < 30 min

Ingredients: 4 cups (1 L) water 2 Tbsp (30 mL) soy sauce 1 package chicken or vegetable bouillon, low-salt 1 green onion, thinly sliced 2 eggs Makes 4 servings (1 cup per serving).
Recipe courtesy of the Egg Farmers of Alberta. Healthy modifications have been made for this resource.

Notes:

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Get crackin!

Directions: 1. Combine water, bouillon package and soy sauce in a 2 L (2 quart) microwaveable bowl. 2. Microwave on HIGH for 10 to 12 minutes or until boiling. 3. Stir in green onion. 4. In a bowl, beat eggs lightly (just enough to blend whites and yolks). 5. Slowly pour beaten eggs into the broth in a thin stream, stirring gently. 6. Serve immediately.

Ingredients: 4 cups (1 L) of a variety of cut up vegetables, fresh or frozen (examples: broccoli, cauliflower, carrots) 1 cup (250mL) sour cream, low-fat 1 2 cup (125 mL) Parmesan cheese, grated (optional) Makes 4 servings (1 2 cup per serving).

Directions: 1. Preheat the oven to 350F (175C). 2. Cook the vegetables in boiling water until they are soft (about 5 minutes), then drain well. 3. Cover the bottom of a greased 9 inch (23 cm) baking pan with half of the sour cream. 4. Place the vegetables in the baking pan, spreading them evenly over the sour cream. 5. Add the remaining sour cream and sprinkle the cheese evenly over the top. 6. Bake for 20 minutes.

Date Prepared: My Rating:

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Lentil soup
A hearty gumbo of goodness.
Preparation: < 30 min Processing: > 30 min

Chicken and broccoli

A tasty team.
Preparation: > 30 min Processing: < 30 min

Ingredients: 3 cups (750mL) split red lentils, rinsed 4 cups (1 L) chicken stock or vegetable stock, low-sodium 4 cups (1 L) water 2 medium onions, chopped 1 medium tomato, chopped 1 medium carrot, chopped 2 Tbsp (30 mL) canola oil 2 Tbsp (30 mL) lemon juice 2 tsp (10 mL) cumin 1 2 tsp (2 mL) pepper Makes 10 servings (1 cup per serving).
Recipe courtesy of the Multicultural Health Brokers, Edmonton. Healthy modifications have been made for this resource.

Directions: 1. Wash lentils in a strainer. 2. Put stock and water into a 4 to 5 quart (4 to 5 L) pot and bring it to a boil. 3. Set aside 2 Tbsp (30 mL) of the chopped onion. 4. Add the remaining onions, carrot, tomato and lentils to the stock. Lower the heat to simmer, and cook for about 1 2 hour or until the lentils are tender. 5. Puree the mixture in either a food processor or a blender, and return it to the pot. 6. Cook the 2 Tbsp (30 mL) of chopped onion in the canola oil until they are soft and brown. 7. Add the cooked onions, cumin, lemon juice and pepper to stock pot. Stir slowly over low heat for about 3 minutes, then serve.

Ingredients: 1 pound (454 g) chicken breast (skinless, boneless) 2 cups (500 mL) broccoli 1 Tbsp (15 mL) cooking oil 2 garlic cloves, minced 1 small yellow onion, sliced 1 Tbsp (15 mL) sugar 1 Tbsp (15 mL) fish sauce 1 Tbsp (15 mL) soy sauce, reduced-sodium 1 Tbsp (15 mL) oyster sauce
14

tsp (5 mL) black pepper cooked brown rice Makes 4 servings (1 cup per serving).

Directions: 1. Wash the broccoli. 2. On a cutting board, cut the broccoli into bite-size pieces. Set aside. 3. On a different cutting board, cut the chicken breast into bite-size pieces. 4. Heat up a non-stick skillet or wok on medium heat. 5. Add oil, garlic and chicken to heated pan and stir. 6. Cover with a lid for a few minutes. 7. Season with sugar, fish sauce, soy sauce and oyster sauce. Stir well. 8. Add yellow onion and broccoli. Stir well. Cook covered for about 5 minutes. Do not overcook. 9. Just before serving, sprinkle with black pepper to taste. 10. Serve hot, with rice.

Recipe courtesy of the Multicultural Health Brokers, Edmonton. Healthy modifications have been made for this resource.

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Pretzels, please!
A new twist on healthy eating.
Preparation: > 30 min Processing: < 30 min

Ingredients: 1 2 tsp (2 mL) sugar 1 1 2 cups (375 mL) warm water 1 package (8 g envelope) active dry yeast 2 cups (500mL) flour 2 1 2 cups (625mL) barley flour 1 egg yolk 2 Tbsp (30 mL) water sesame seeds Makes 27 servings (1 pretzel per serving).
Tip courtesy of the Egg Farmers of Alberta.

Directions: 1. Preheat the oven to 450F (230C). 2. In a large bowl, add sugar to the warm water and stir in the yeast. Let stand for 5 minutes until the yeast is dissolved. 3. Add the flour, 1 cup (250 mL) at a time, stirring well after each addition until you have a soft dough that is not sticky. You may not need the last 1 2 cup (125 mL) of flour. 4. Place the dough onto a lightly floured surface and knead for 6 minutes. 5. Let the dough rise in a covered, greased bowl until the dough doubles in size. This will take about 1 hour. 6. Divide the dough into 12 pieces and roll each piece into a long rope, about 18 to 20 inches (45 to 50 cm) long (see figure 1). 7. Bend the rope into a pretzel shape or into sticks, twists or hearts (see figures 2 to 4). 8. Blend together the egg yolk and the water and brush the mixture onto the pretzels. Then sprinkle with sesame seeds. 9. Lay the pretzels on a cookie sheet. Bake for 12 minutes, then remove immediately from oven. 10. Serve with your favourite mustard (optional).

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34

Purple moo cow

Its not just good, its grape!
Preparation: < 30 min

Lemony saskatoon muffins

Berry delicious.
Preparation: < 30 min Processing: < 30 min

Ingredients: 1 2 cup (125 mL) frozen 100% grape juice concentrate 1 1 4 cup (300 mL) plain low-fat greek yogurt 1 cup (250 mL) milk, skim 1 2 cup (125 mL) blueberries, fresh or frozen Makes 2 servings (1 cup per serving). Variation: Instead of using grape concentrate, try frozen 100% orange juice concentrate or 100% cranberry concentrate.
Recipe courtesy of Georgianna McDavid, PHEc. Alberta Human Ecology and Home Economics Association (AHEA). Healthy modifications have been made for this resource.

Directions: 1. Put the ingredients into a blender. Blend until smooth (about 10 seconds). 2. Pour into 2 glasses and serve. Enjoy! `

Ingredients: 3 4 cups (190 mL) whole wheat flour 3 4 cups (190 mL) barley flour 1 2 cup (125 mL) sugar 2 1 2 tsp (12 mL) baking powder 3 4 cup (175 mL) saskatoon berries 1 egg 1 4 cup (60 mL) canola oil 3 4 cup (190 mL) milk, skim Topping: 1 Tbsp (15 mL) lemon rind (outer peel of the lemon), grated 1 Tbsp (30 mL) sugar Makes 22 servings (1 muffin per serving, medium size). Note: If you do not have saskatoon berries, you can use other berries (such as raspberries, blueberries or strawberries) or chopped rhubarb.
Recipe courtesy of the Fruit Growers of Alberta. Healthy modifications have been made for this resource.

Directions: 1. Preheat oven to 425F (220C). 2. In a bowl, sift together flour, sugar and baking powder. 3. Stir in saskatoon berries. 4. In a separate bowl, mix egg, oil and milk, then add to dry ingredients. Mix only until just barely moistened. 5. Spoon batter into greased or paper-lined muffin tins, filling them almost full. 6. Grate lemon rind. 7. For the muffin topping, mix sugar and grated lemon rind. 8. Top each muffin with some of the topping mixture. 9. Bake in preheated oven for 15 minutes or until nicely browned.

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Flax crackers
Crispy goodies youll love to munch on.
Preparation: > 30 min Processing: < 30 min

Cocoa-flavoured puffs
Fluffy, puffy, good.
Preparation: < 30 min Processing: > 30 min

Ingredients: 2 Tbsp (30 mL) whole flax seed 2 1 2 Tbsp (40 mL) ground flax seed 1 1 2 cups (375 mL) whole wheat flour 1 2 tsp (2 mL) baking powder 4 tsp (20 mL) butter or non-hydrogenated margarine, softened 1 2 cup (125 mL) skim milk Flavour variations: Add one of the following in step #2 Onion: Add 1 Tbsp (15 mL) powdered onion soup mix, low-sodium Cheese: Add 1 cup (250 mL) grated low-fat cheddar cheese Italian: Add 1 Tbsp (15 mL) oregano and 1 2 cup (125 mL) grated parmesan cheese Makes 16 servings (48 crackers, 3 crackers per serving).
Recipe courtesy of the Flax Council of Canada. Healthy modifications have been made for this resource.

Directions: 1. Preheat oven to 325F (160C). 2. In a bowl, combine whole flax seed, ground flax seed, flour, baking powder and butter or margarine. Using a pastry cutter or a mixer on low speed, mix well. 3. Using the mixer, or by hand, stir in milk and mix until mixture forms a soft dough. 4. Wrap dough in plastic wrap and chill in the refrigerator for 10 minutes. 5. Divide the dough into quarters. Place one of the quarters on a lightly floured board and using a rolling pin, roll it into a very thin rectangle, about 116 inch (2 mm) thick. Cut into 12 squares. 6. Transfer to an ungreased baking sheet. 7. Repeat Steps #5 and #6 with the remainder of the dough. 8. Bake in preheated oven for 20 minutes, until crisp and golden.

Ingredients: 1 cup (250 mL) barley flour 2 Tbsp (30 mL) sugar 1 4 cup (60 mL) cocoa or carob powder 1 cup (250 mL) hot water 1 3 cup (80 mL) canola oil 4 eggs Makes 18 puffs (1 puff per serving). Optional: Serve with cut up fruit and yogurt. Note: Unfilled puffs can be kept in an air-tight container for up to 2 weeks or stored in the freezer for 3 months.
Recipe courtesy of the Alberta Canola Producers Commission. Healthy modifications have been made for this resource.

Directions: 1. Preheat oven to 400F (200C). 2. Sift together flour, sugar and cocoa or carob powder. 3. In medium saucepan, bring water and canola oil to a rolling boil. Add dry ingredient mixture all at once. Stir vigorously until dough pulls away from sides of the pan (about 1 minute). Immediately remove from heat and allow to cool. 4. Add eggs one at a time, beating after each addition until dough no longer looks slippery. Spoon into small mounds on ungreased baking sheet, leaving room between the puffs for them to expand. 5. Bake for 30 to 40 minutes, or until dry and crisp. Remove puffs to a rack and allow them to cool. 6. Remove tops of puffs with a sharp knife. Take out any bits of dough that would prevent you from filling the puff. 7. Fill centres with chopped fruit and plain greek yogurt. Sprinkle with cinnamon, then return tops to puffs. For a special treat, fill the puffs with your favourite ice cream. 8. Serve immediately.

Notes:

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Flax ginger cookies

Flax your healthy muscles with these goodies! Ingredients: 1 13 cups (330 mL) barley flour 1 2 cup (125 mL) ground flax 2 tsp (10 mL) baking soda 1 tsp (5 mL) cinnamon 1 tsp (5 mL) ginger 1 2 tsp (2.5 mL) cloves 1 4 cup (60 mL) canola oil 1 2 cup (125 mL) brown sugar, packed 1 large egg 13 cup (80 mL) molasses Makes 24 servings (1 cookie per serving). Note: These cookies require forming because of the decreased amount of fat used in the recipe.
Recipe courtesy of the Flax Council of Canada. Healthy modifications have been made for this resource.

Lip-smacking good smoothies

Create your own smoothie sensation!
Preparation: > 30 min Preparation: < 30 min

Directions:

Processing: < 30 min 1. Preheat oven to 325F (160C). 2. Combine flour, ground flax, baking soda, cinnamon, ginger and cloves. Mix well. 3. In a separate bowl, beat together brown sugar and egg until sugar is dissolved. 4. Add canola oil and molasses to sugar and egg mixture. 5. Stir in dry ingredients. Mix well. Knead dough with your hands to form a large ball. 6. Place dough in a bowl. Cover the bowl and chill in the fridge for about 1 hour, then remove from fridge. 7. Lightly spray a cookie sheet with non-stick vegetable spray. 8. Lightly coat your hands with non-stick spray (this makes it easier to handle the dough). 9. Form 1 Tbsp (15 mL) chilled dough into a ball and then flatten it to about the size of a dollar coin. 10. Place flattened cookies on cookie sheet, 2 inches (5 cm) apart. Baked cookies will be 2 inches (5 cm) in diameter, and about 12 inch (1 cm) thick. You will be able to get about 12 cookies on the cookie sheet. 11. Bake for 10 to 11 minutes. Remove the cookie sheet from the oven and cool on wire rack for 5 minutes. 12. Remove cookies from the cookie sheet and cool to room temperature.

Ingredients: 1 cup (250 mL) fresh or frozen berries 2 Tbsp (30 mL) 100% frozen fruit juice of your choice 1 2 cup (125 mL) plain yogurt, low-fat 1 2 cup (125 mL) milk, skim Possible combinations: 1. Berries, vanilla, yogurt and orange juice 2. Peaches, yogurt, and apricot nectar Makes 2 servings (1 cup per serving).

Directions: 1. Place all ingredients in a blender. 2. Blend. 3. Pour into 2 glasses. 3. Drink.

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39

Frozen delight
Have a freezie frenzy.
Preparation: < 30 min Processing: > 30 min

Onion cakes
Awesome appetizers.
Preparation: < 30 min Processing: > 30 min

Ingredients: 1 cup (250 mL) yogurt, plain, low-fat 1 banana, sliced 1 tsp (5 mL) vanilla 1 cup (250 mL) 100% fruit juice (ideas: orange, peach, pineapple, grape) To assemble: 7 small paper cups (approximately 4 ounces each) 7 plastic spoons or wooden sticks Makes 7 servings (1 small frozen delight per serving).

Directions: 1. Put the yogurt, banana, vanilla, and juice in a blender, and blend until smooth. 2. Pour liquid into small paper cups. 3. Place filled cups into the freezer. 4. When the yogurt mixture is half frozen, place a plastic spoon or wooden stick in each cup. 5. Return the cups to the freezer and freeze until firm. This will take about 4 to 5 hours. 6. To serve, turn cups upside down and run warm water over them until the frozen treats slip out of the paper cups.

Ingredients: 2 1 2 cups (625 mL) barley flour 2 cups (500 mL) flour 1 tsp (5 mL) baking soda 4 green onions, chopped 2 cups (500 mL) water 2 tsp (10 mL) canola oil to mix with the dough 1 Tbsp (15 mL) canola oil, to brush lightly on both sides of the onion cakes For dipping: soy sauce, red vinegar, chili sauce Makes 30 servings (1 cake per serving).
Recipe courtesy of the Multicultural Health Brokers, Edmonton. Healthy modifications have been made for this resource.

Directions: 1. Mix 4 cups (1 L) of the flour, the baking soda and chopped green onion together in a bowl. (Set aside the remaining 1 2 cup (125 mL) of flour to use later on.) 2. Add the water and 2 tsp (10 mL) canola oil to the flour mixture, to make a dough. 3. Place dough on a lightly floured surface and knead for 5 minutes. This is where you may need to use some of the remaining 1 2 cup (125 mL) of flour. 4. Divide the dough evenly into 30 pieces. 5. Flatten the dough pieces with the palm of your hand on a lightly floured surface. This is another place you may need to use some of the remaining flour if the dough becomes sticky. 6. Heat a non-stick pan on medium heat. 7. Lightly brush both sides of the onion cakes with oil, and then place them (about 6 at a time) in the hot pan and cook until golden brown, about 1 to 2 minutes on each side. 8. Serve with soy sauce, red vinegar or chili sauce.

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41

Party punch
A festival of flavour in every glass.
Preparation: < 30 min

Easy chocolate chip cookies

Theyre choco-licious!
Preparation: < 30 min Processing: > 30 min

Ingredients: 1 can (355 mL) frozen 100% orange juice concentrate 1 can (355 mL) frozen 100% apple juice concentrate 2 cups (250 mL) ice cubes 1 bottle club soda, 2L 1 package (454 g) frozen fruits (strawberries, blueberries, peaches) 2 peeled and sliced oranges, cut into segments Makes 24 servings (1 2 cup per serving).

Directions: 1. Combine the ingredients into a large punch bowl. 2. Stir gently. 3. Serve immediately.

Ingredients: 2 1 2 cups (625 mL) barley flour 1 tsp (5 mL) baking soda 1 cup (250 mL) brown sugar 1 2 cup (125 mL) white granulated sugar 2 3 cup (170 mL) canola oil 1 tsp (5 mL) vanilla 2 eggs, beaten 1 cup (250 mL) chocolate chips 1 2 cup (125 mL) chopped nuts (optional) Makes 36 servings (1 cookie per serving).
Recipe and Did you know? courtesy of the Alberta Barley Commission. Healthy modifications have been made for this resource.

Directions: 1. Preheat oven to 375F (190C). 2. Put all ingredients in a bowl and mix well. 3. Use your hands to knead the dough into a ball. 4. Drop by spoonfuls onto a baking sheet. 5. Bake in preheated oven for 10 minutes or until lightly browned.

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43

Fruit salad
A fresh treat that can be different every time. Ingredients: Use a variety of your favourite fruit (examples: oranges, apples, bananas, peaches, pears, nectarines, strawberries, blueberries). Option 1 Fruit salad 'n sauce: 1 cup (250 mL) plain yogurt, low-fat 1 cup (250 mL) fruit salad (made as instructed) Option 2 Fruit salad with wobble juice: 1 package unflavoured gelatin 2 cups (500 mL) 100% juice (ideas: orange, grape, pineapple), divided 1 cup (250 mL) fruit salad (made as instructed) 8 plastic or glass cups Options 1 and 2 each make 4 servings (1 cup per serving).
Preparation: < 30 min Directions: 1. Wash fruit. If necessary, peel fruit and cut it into bite-size pieces. 2. Place fruit pieces into a large bowl, mix gently and cool in the refrigerator for 1 hour. 3. Serve and eat as is, or try one of the following two options. Option 1 Fruit salad 'n sauce: Combine fruit and yogurt. Stir well. Serve chilled. Option 2 Fruit salad with wobble juice: 1. In a glass cup, add 14 cup (60 mL) of the juice and sprinkle 1 package of unflavored gelatin over the juice. Stir. 2. In a microwaveable cup, heat 14 cup (60 mL) of the juice in the microwave on HIGH. When the juice begins to boil, in about 30 seconds, take it out of the microwave. (Be careful! The cup might be hot to touch.) Add hot juice to the gelatin mixture. Stir until the gelatin has completely dissolved. 3. Put the remaining 1 12 cups (375 mL) of the juice into a bowl and add the dissolved gelatin mixture, stirring well. Put the gelatin in the fridge for 40 minutes. 4. Remove the bowl from the fridge and stir 1 cup (250 mL) of fruit salad into the gelatin mixture. Using a spoon, divide the mixture into 8 plastic or glass cups. Then put the cups into the fridge for 2 hours, to finish setting the gelatin. The mixture will now be firm but wobbly. 5. Take the cups out of the fridge and turn upside down. Shake the fruit salad out of the cups and onto a serving plate. Enjoy the natural flavours without added sugar or artificial flavouring.

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