RECIPES A COLLECTION OF RECIPES FROM MAPLETON TEACHING KITCHEN 2011

Transcription

1 RECIPES A COLLECTION OF RECIPES FROM MAPLETON TEACHING KITCHEN 2011

2 Apple & Spinach Salad Serves 4 Ingredients Equipment ¼ cup chopped celery Salad bowl ¼ cup dried cranberries Cutting board ¼ cup unsalted sunflower seeds Non slip mat 2 medium apples with peel Apple slicer ¼ cup low fat honey Dijon dressing (purchased) Chef s knife 1 bag baby spinach liquid & dry measures 1. Place spinach in a large bowl 2. Add dried cranberries & sunflower seeds 3. Wash celery stalks and dice. Add to salad 4. Wash apples and use apple slicer to cut into wedges. Chop each edge into smaller pieces. Add to a small bowl and toss with dressing. 5. Add apples and dressing to salad and toss well. Serve

3 Broccoli Salad Salad 3 cups diced broccoli (stems & florets) ½ cup dried cranberries ½ cup sunflower seeds ½ red pepper diced fine 1 carrot peeled & grated 1 can mandarin oranges drained Dressing Ingredients ¾ cup mayonnaise (not whipped dressing) ¼ cup white sugar 3 Tbsp white vinegar 1. Whisk dressing ingredients together and let sit for at least 15 minutes for sugar to dissolve, whisk again. 2. Combine salad ingredients in a bowl, and toss with dressing until well combined.

4 Mixed Greens & Fruit Salad Serves 12 Dressing 1/2 cup whipped salad dressing 2 Tbsp red wine vinegar 2 Tbsp orange juice concentrate 2 cloves garlic minced 2 tsp Dijon mustard 2 Tbsp water 1 Tbsp toasted poppy seeds ¼ tsp pepper Salad 6 cups chopped Romaine lettuce 6 cups mixed salad greens 2 cups red seedless grapes cut in ½ 2 apples unpeeled, cored & diced 1 ½ cups grated carrots 1 English cucumber, unpeeled, seeded & diced 1. Whisk together dressing, vinegar, orange juice concentrate, garlic & mustard. 2. Add in water, poppy seeds & pepper, whisk until well combined. 3. Toss dressing with salad greens just before serving.

5 Greek Lentil Salad Serves ½ Tbsp olive oil 2 Tbsp balsamic vinegar 1 Tbsp grainy Dijon mustard 1 tsp honey 2 Tbsp lemon juice 2 cloves garlic minced 2 Tbsp fresh chopped dill 1 box grape tomatoes halved 1 English cucumber seeded & chopped 1 yellow pepper diced ½ can lentils drained & rinsed 1/3 cup feta cheese crumbled 1. In a small bowl; whisk together oil, vinegar, mustard, honey, lemon juice, garlic & dill. Set aside. 2. Wash and prepare cucumber, pepper & tomatoes and add to large bowl. Add lentils and toss with dressing. Top with crumbled feta cheese.

6 Indian Couscous Salad Serves 8 3/4 cup dry couscous 1 cup chicken broth ¼ cup dried currants 1 can (19oz) lentils, drained & rinsed 1 cup very finely grated carrots 4 green onions minced 1 red pepper diced fine ¼ cup minced fresh parsley 1 Tbsp mild curry paste ¼ tsp cumin 1 Tbsp brown sugar ¼ tsp salt & pepper 2 Tbsp white wine vinegar Grated zest of a medium orange 2 Tbsp vegetable oil 1. Bring chicken broth to a boil, add couscous & currants, bring back to a simmer then remove pot from heat, keep covered and let sit 10 minutes. Transfer couscous to a cookie sheet to cool, fluff with a fork. 2. In a large bowl; combine curry paste, vinegar, cumin, salt, pepper, orange rind and then whisk in vegetable oil. 3. Add grated carrots, lentils, red pepper, green onions and parsley. Stir in cooled couscous, toss with dressing. Let stand at least 15 minutes before serving.

7 Harvest Vegetable Soup Serves 8 1 tbsp vegetable oil 1 medium onion diced 2 stalks celery diced 2 large carrots peeled & diced 2 cloves garlic minced 1 large potato peeled & diced ½ cup barley 796 ml can diced tomatoes 1 can tomato soup 2 cups shredded cabbage (can use a small bag of coleslaw) ½ cup macaroni or other small pasta 1 box chicken or beef stock & 2 cups water (or use 6 cups stock) 1 tsp dried basil & oregano 1 tsp thyme & salt ½ tsp pepper 1. Heat veg oil in large saucepan, add onion, celery, carrots, potatoes, garlic & barley and sauté for 10 minutes. 2. Add green peppers, tomatoes, tomato soup, pasta, cabbage, herbs, salt pepper & stock, bring to a boil, reduce heat & simmer for at least 30 minutes.

8 Quinoa & Chickpea Salad with Tomato Vinaigrette (4 servings) 1 cup quinoa rinsed 2 cups green beans, trimmed & chopped 1 can 540 ml chickpeas 1 sweet red pepper diced 1 large carrot grated 2 green onions minced 1 cup crumbled feta cheese Vinaigrette: 1/3 cup passata (bottled strained tomatoes) 3 Tbsp red wine vinegar 3 Tbsp olive oil 3 Tbsp liquid honey ½ tsp dried basil & oregano ½ tsp salt ¼ tsp pepper Pinch cayenne pepper 1. In a saucepan, bring quinoa & 2 cups of water to a boil. Reduce heat, cover & simmer for about 12 minutes. (Quinoa is cooked when water is absorbed and little rings form around reach grain) Remove lid and fluff with a fork then spread quinoa over a baking sheet to cool. 2. Meanwhile, is an saucepan of boiling salted water, blanch green beans until tendercrisp, about 3 minutes. Drain & refresh in a bowl of ice water. Drain again and transfer to a large bowl. 3. Stir in cooled quinoa, chickpeas, red pepper, carrot, onions & feta cheese. 4. For vinaigrette: Whisk together tomatoes, vinegar, honey, and seasonings. Quickly whisk in olive oil and pour mixture over quinoa and salad ingredients. Toss to coat. YUM

9 Creamy Carrot Soup Serves 4 1 Tbsp non-hydrogenated margarine 2 onions chopped 10 med carrots peeled & chopped 1 large sweet potato peeled & chopped 3 cups chicken stock 1 cup apple juice ¼ tsp ground ginger ½ tsp cumin ½ tsp salt Method: 1. In a large saucepan, heat non-hydrogenated margarine over med. Heat. Cook onions, stirring often for about 5 min or until softened. 2. Add carrots, sweet potato, stock, juice, ginger & nutmeg. Bring to a boil, reduce heat to medium, cover & simmer for 20 minutes. 3. Puree in food processor or blender in small batches until smooth. Return to saucepan and reheat. Add a little water if soup is too thick.

10 Italian Meatball Soup Serves 4 ½ lb lean ground beef (or use ground turkey) 1 egg lightly beaten 2 Tbsp dried bread crumbs 1 Tbsp parmesan cheese ¼ tsp salt ½ tsp dried basil ½ tsp onion powder 5 cups chicken broth 2 cups water 3/4 cup uncooked orzo (rice shaped pasta) ¾ cup finely chopped carrots ½ cup finely chopped celery 2 Tbsp chopped fresh parsley 1. Combine the ground beef, egg, bread crumbs, cheese, basil & onion powder in a large mixing bowl. Mix well with your hands & shape into ¾ balls. (Wear plastic gloves if you like) 2. Pour the chicken broth into a large pot and bring to a boil.. Add the pasta, carrots & celery. 3. Reduce the heat, and let soup simmer for about minutes or until the pasta is cooked. Add parsley at the last minute & serve.

11 Curried Squash & Pear Soup Serves 8 1 Tbsp vegetable oil 1 medium onion chopped 2 cloves garlic minced 2 tsp curry powder 1 tsp grated fresh ginger ½ tsp nutmeg ½ tsp pepper 1 ½ cup chicken broth ½ cup apple juice 4 cups butternut squash, peeled & cubed 2 medium pears chopped, unpeeled 1/3 cup plain yogurt or fat free sour cream 1 tsp honey 1 small lime (zest & juice) 2 Tbsp cilantro chopped 1. Heat oil in a saucepan over medium-high heat and sauté onion for 2 minutes, add garlic & ginger and sauté 2 more minutes. 2. Add curry powder, nutmeg & pepper heat for 1 minute. 3. Add broth, apple juice, squash & pears. Bring to a boil. Reduce heat to med. Low. Cover & simmer min or until squash is tender. 4. In a small bowl, mix sour cream or yogurt, lime juice, honey zest & cilantro. Set aside. 5. Transfer soup to a blender or food processor and puree. Return to pot. 6. Ladle soup into bowls & add 1 Tbsp yogurt mixture to center.

12 2 Tbsp non-hydrogenated margarine 1 small onion diced 1 stalk celery diced 2 carrots peeled & diced ½ cup turnip peeled & diced 1 large potato peeled & diced 2 Tbsp flour 4 cups chicken or turkey stock ½ tsp dried thyme ½ tsp summer savory ¼ tsp pepper ½ tsp salt 2 cups chopped cooked turkey 1/2 cup frozen or canned corn Turkey Chowder (Serves 4) 1. In a large pot, melt non-hydrogenated margarine over med-high heat. Add onion, celery & carrots & turnip. Saute for 5 minutes. 2. Remove from heat and sprinkle mixture with flour. Stir and return to burner, cooking & stirring on low heat for 1 minute. 3. Slowly whisk in stock & bring mixture to a simmer. Add potatoes, thyme, savory, salt & pepper. Cover pot and lightly simmer for 20 minutes. 4. Add turkey & corn, continue cooking for 10 more minutes or until potatoes and turnips are cooked.

13 Seasoned Sweet or white Potato Fries Serves 4 Equipment needed 2 large sweet or white potatoes cookie sheet 2-3 Tbsp vegetable oil parchment or foil 1/2 tsp garlic powder cutting board 1/2 tsp dried oregano chef s knife 1/2 tsp dried basil paring knife ¼ tsp black pepper ¼ tsp salt Method: 1. Preheat oven to 450 F measuring spoons Large mixing bowl 2. Line a baking sheet with a sheet of parchment paper or tin foil. 3. Wash potatoes well and pat dry with paper towel 4. Leaving skin on, slice potatoes into long sticks (like fries). Put into a large bowl 5. Sprinkle fries with vegetable oil, pepper & herbs. Toss with your hands to evenly coat fries with seasoning. 6. Spread fries out onto baking sheet. 7. Bake for about 15 minutes, use a spatula and turn fries over, bake 10 min more or until golden brown. Serve immediately. You can broil potatoes for a few minutes to brown them faster.

14 Fried Rice (4-6 servings) 2 Tbsp vegetable oil (divided) ½ cup finely chopped onion 2 eggs beaten 1 Tbsp water 1 cup finely chopped celery 1 cup diced broccoli stems & flowerets ½ cup shredded carrots 1 cup thinly sliced mushrooms ½ cup green or red pepper diced 3 cups cooked and cooled rice ½ tsp garlic powder ½ tsp ground ginger About 3-4 Tbsp low sodium soy sauce *You can add cooked ground beef, chopped up cooked chicken or turkey 1. Heat 1 Tbsp oil in large skillet, add onion and sauté until onion is clear 2. Beat eggs with water and pour over onion, let set then cook as per scrambled eggs. Remove from pan and set aside. 3. Add remaining 1 Tbsp oil to heated pan. Add mushrooms, peppers, celery, broccoli & carrots. Stir fry about 5 minutes. 4. Add rice to pan and stir mixture well. Add garlic, ginger & soy sauce and mix well. 5. Add cooked egg & onion and stir mixture until heated through. Adding more soy sauce if needed.

15 Persian Rice Pilaf (makes 3 cups) 2 Tbsp butter 1 small onion minced 2 med garlic cloves minced 1/3 cup dried apricots minced ½ tsp salt ½ tsp turmeric ½ tsp coriander ½ tsp cinnamon 1 ½ cups Basmati rice (rinsed in cold water and soaked 30 min) 1 ½ cups chicken stock 1 cup water ¼ cup freshly chopped parsley or mint Method: 1. Melt butter in a heavy bottomed saucepan over medium heat. Add onions, sauté for 5 min stirring often until onions are clear. 2. Add in garlic, apricots, salt, turmeric, coriander, & cinnamon, sauté 1 minute. 3. Stir in drained rice, stock & water and bring to a boil. Cover & reduce heat to a simmer for minutes or until rice is tender and stock has been absorbed. 4. toss in parsley or mint.

16 APPLE CURRY TUNA MELTS (Makes 6 portions) Prep time: 10 min. Cooking time: 10 min Equipment needed: 1 can tuna packed in water 1 cutting board & non-slip mat ¼ cup mayonnaise 1 chef s knife 1 tsp Dijon mustard 1 paring knife ½ tsp curry powder dry measuring cups ¼ cup minced celery measuring spoons 1 green onion minced mixing bowl ½ apple diced can opener ½ cup grated cheddar cheese fork to mix 3 English muffins-split in 1/2 spoon to spread mixture Non-hydrogentated non-hydrogenated margarine Baking sheet & parchment Preheat oven to 400 F. 1. Open tuna and push lid into can to drain liquid over the sink. Add tuna to mixing bowl and break up with a fork. 2. Add mayo, Dijon mustard & curry powder to bowl with tuna 3. Add minced celery & green onion to tuna. Add diced apple. 4. Cut English muffins in ½ & lay them a parchment paper lined baking sheet. Spread each with a little non-hydrogenated margarine, bake 5 minutes or long enough to slightly toast the English muffins. Remove from oven. 5. Spread equal amounts of tuna filling over muffins & top each with grated cheddar cheese. Place pan back in oven and bake until cheese is melted. 6. Once cheese is melted and a little bubbly, use oven mitts & remove pan from oven placing on top of a cooling rack.

17 Macaroni & Cheese with Broccoli & Tuna or Ham 6 servings Ingredients ¼ cup non-hydrogenated margarine 1 small onion minced 1/3 cup flour 1 tsp dry mustard 1 tsp salt ½ tsp pepper Pinch cayenne pepper 3 cups milk (warmed in microwave) 3 cups grated cheddar cheese 3 cups macaroni 3 cups chopped broccoli 1 can tuna in water (drained) Or 1 cup chopped ham 1 cup fresh bread crumbs 1 Tbsp melted non-hydrogenated margarine Method: 1. In a large saucepan, melt non-hydrogenated margarine over medium heat. Add onions and saute for 5 minutes till they are clear. 2. Sprinkle with flour, dry mustard, salt, pepper & cayenne; cook, stirring for 1 minute. 3. Gradually whisk in milk, cook, stirring just until sauce starts to bubble & thicken. 4. Remove pot from burner and stir in cheese until it melts. 5. Meanwhile, in a large pot of boiling water, cook macaroni for 7 minutes until tender but firm. Add broccoli and cook for 1 minute. Drain pasta and broccoli well and then add to sauce. Stir in flaked tuna. 6. Scrape into a greased baking dish. 7. In a small bowl, combine bread crumbs and melted non-hydrogenated margarine. Sprinkle over macaroni. Bake 375 until bubble and golden (about 20 min)

18 Black Bean Burritos (makes 8-10 servings) Preheat oven to 400 F 1 tbsp vegetable oil 1 medium onion diced 1 green pepper diced 2 tsp chili powder ½ tsp cumin ¼ tsp pepper 1 can black beans, drained & rinsed 1 cup salsa 1 cup corn niblets (frozen or canned) 2 cups shredded cheddar cheese 8-10 small tortillas 1. Heat oil in a large non-stick skillet. Saute onion for 2 minutes 2. Add green pepper, chili powder, cumin & pepper, cook for 5 minutes. 3. Add salsa, corn & black beans, remove skillet from heat & set aside. 4. Spray an oven-proof baking dish with non-stick spray & set aside. 5. Divide filling between tortillas making a line of filling along the center. 6. Divide 1 ½ cups of cheese on top of the filling in each burrito. 7. Gently roll up tortillas and place in baking dish, seam side down. 8. Sprinkle the remaining cheese over top & bake for minutes or until cheese is melted and tortillas are golden brown.

19 Creamy Pasta & Broccoli Serves 6 Ingredients Equipment: 12 oz pasta cutting board 3 cups broccoli chopped non-slip mat 1 red pepper diced grater 1 cup grated carrot chef s knife 1 Tbsp non-hydrogenated margarine paring knife 1 small onion minced measuring spoons 2 cloves garlic minced liquid measuring cup 1 Tbsp flour casserole dish ½ tsp basil & salt strainer 1 ½ cup chicken stock non-stick spray 1 container light herb & garlic cream cheese rubber spatula 1/4 tsp Black pepper 1/3 cup parmesan cheese Method: 1. In a large pot of boiling water, cook pasta until tender but firm (8 min). Add broccoli during last 2 minutes of cooking time, drain well, set aside. 2. Meanwhile in a medium saucepan, melt non-hydrogenated margarine over medium heat. Add onion, garlic, red pepper & grated carrot. Sauté 5 min or until softened. Sprinkle with flour, herbs & salt. Cook for 1 minute stirring constantly. 3. Whisk in chicken stock and cook, stirring constantly until thickened (4-5 min) Remove from heat, stir in cream cheese until melted, add pepper to taste. 4. Toss pasta and broccoli with sauce, stir in parmesan cheese. Serve ** Can add chopped ham or diced cooked chicken/turkey

20 Cantonese chicken (serves 4) 1 cup thinly sliced celery 1 cup thinly sliced carrots 1 red or green pepper cubed ¼ cup chopped onions 2 Tbsp vegetable oil 1-14oz can pineapple tidbits 1 Tbsp cornstarch 1/4 tsp ground ginger ½ tsp garlic powder 1 Tbsp soy sauce 1 tsp lemon juice & 1 tsp sugar ½ cup chicken stock 1 Tbsp ketchup 1 ½ cups chopped cooked chopped chicken ¼ cup toasted slivered almonds (optional) 1. Drain pineapple, reserving juice. Combine juice with cornstarch, ginger, garlic, soy sauce, lemon juice, sugar, stock & ketchup, whisk well, set aside. 2. In a skillet, heat oil and sauté onion, celery and carrots for 5 minutes. Add peppers and cook another 2 minutes. 3. Add sauce to pan and stir till mixture thickens. Add pineapple & chicken, cover and cook over low heat for 10 minutes or until chicken is heated. 4. Add almonds and serve with rice.

21 Moroccan Chicken Serves 4-6 Preheat oven to 350 F Equipment: 2 Tbsp vegetable oil Cutting board 1 ½ lbs chicken thighs (boneless) non-slip mat or chicken breast cut into 1 pieces non-stick spray 2 Tbp flour & ½ tsp salt wooden spoon / tongs 1 medium onion chopped chef s knife 2 cloves garlic minced paring knife 1 jar (430 ml) salsa liquid & dry measures 1/4 cup water casserole dish with lid 2 Tbsp honey ¼ cup dried currants 2 tsp cumin 1 tsp cinnamon Method: 1. Combine flour and salt in a mixing bowl. Toss chicken pieces to coat. 2. Heat oil in a large skillet over med-high heat and brown chicken in small batches. * It is very important not to crowd the pan or the meat will end up boiling in all the juice that is released versus browning. 3. Place browned chicken into a casserole dish that has been sprayed with non-stick spray. 4. In the same skillet, sauté onion, garlic & spices for 2-3 min. Add salsa, water, honey & currants. Stir and cook 2-3 minutes. 5. Pour mixture over chicken, cover and bake 30 minutes for chicken breast, 45 min for thighs. Serve with rice or couscous..

22 Chicken Souvlaki Serves 6-8 Preheat oven 400 F Zest of 1/2 lemon 2 medium lemons juiced (1/4 cup) 4 cloves garlic peeled & minced 1 Tbsp oregano ¼ tsp black pepper ¼ tsp salt 2 Bay leaves 3 Tbsp olive oil 800g boneless, skinless chicken breast 8 wooden skewers soaked in water 1 large Ziploc type plastic bag 1. Zest lemon into a large mixing bowl, add lemon juice, garlic, oregano, salt pepper and then whisk in olive oil. 2. Cut chicken into 1 inch cubes. Toss chicken with marinade and place both into Ziploc bag. Seal and let sit for at least 1 hour & up to 3 hours, turning bag every ½ hour. 3. Remove skewers from water and place 4-5 pieces of chicken on each. Grill in hot skillet for about a minute to sear the outside and then place on a baking sheet and bake about 10 minutes or until no longer pink inside. *Try serving with Tzatziki *Try substituting pork tenderloin for the chicken GREAT RECIPE FOR THE BBQ

23 Diane s Tzatziki (Makes 1 ½ cups) 8 ounces plain yogurt (preferably Greek) 2 Tbsp olive oil 1 Tbsp lemon juice ½ tsp salt ½ tsp ground black pepper ½ English cucumber peeled, seeded & grated 3 cloves pressed garlic 1 tsp dried or 1 Tbsp freshly chopped dill 1. In a mixing bowl whisk together yogurt, olive oil, lemon juice, salt, pepper cucumber, garlic and Dill. Serve as a sauce, dressing or dip. *For a thicker sauce, strain the yogurt for a couple of hours in a cheesecloth lined sieve.

24 Chicken Nuggets 4-6 portions Tools: 1 small bowl, measuring spoons and cups, knife, cutting board, cookie plate, parchment paper sheet, Ingredients for crumbs: ½ cup bran flakes cereal (or corn flakes) ½ cup bread crumbs 1 Tbsp dried parsley ¼ tsp garlic powder ¼ tsp onion powder ¼ tsp dried thyme ¼ tsp dried basil ¼ tsp paprika ¼ tsp dry mustard ¼ tsp pepper 4 skinless boneless chicken breasts 2 eggs 2 Tbsp milk ¼ cup all purpose flour 1. Preheat oven to 400 F. Finely crush bran flakes cereal with a rolling pin. 2. Mix the first 9 ingredients together and set aside. 3. Cut chicken in pieces of approximately 1 inch (diameter). 4. Beat the eggs and milk together with a fork. 5. Dip the chicken pieces in flour, shake off any excess flour. Dip in the egg mixture then cover the chicken with bread crumb mixture. 6. Place chicken nuggets on a parchment lined cookie sheet and bake for 7-8 minutes. Turn nuggets over and bake for another 7 minutes.

25 Turkey Chili (serves 6-8) 1 Tbsp vegetable oil 1 medium onion diced 1 green pepper diced 1 carrots peeled and finely diced 1 stalk celery diced 2 garlic cloves minced 1 Tbsp chili powder 1 tsp cumin 1 tsp oregano ½ tsp salt 2 tsp brown or white sugar 1 can (28oz) diced tomatoes ½ cup chicken stock or water 1 can (19oz) black beans or kidney beans drained & well rinsed 1 cup frozen or canned corn 2 cups shredded cooked turkey 1. In a large pot, heat oil over med-high heat. Add onion, green pepper, carrots, celery & garlic and sauté for 5 minutes. 2. Add chili powder, cumin, oregano, sugar, salt, tomatoes & stock or water. 3. Simmer 20 minutes then add bean, corn and shredded turkey. Heat for 5 minutes.

26 Cabbage Roll Casserole 4 cups shredded cabbage 1-1/2 1bs ground beef 1 medium onion minced 2 cloves garlic minced 1 tsp salt ¼ tsp pepper ½ tsp thyme & oregano ½ cup uncooked long grain rice 1-14oz can tomato sauce 1 can water 2 Tbsp brown sugar 1. Brown beef with onions, drain fat if necessary. 2. Add garlic, salt, pepper, thyme, oregano, tomato sauce, water & brown sugar. Bring mixture to a boil & stir in rice. Cover & simmer for 20 min. 3. Place ½ of the cabbage in a greased (glass) baking dish. Cover with ½ the rice mixture, repeat layers. 4. Cover & bake in 350 oven for one hour. May be refrigerated before baking.

27 Meatloaf Muffins Makes 12 muffins Ingredients Equipment needed 1.5 lbs lean ground beef mixing bowl 1 beaten egg grater ½ green pepper minced fine vegetable peeler ½ medium onion minced fine cutting board 1 stalk celery minced fine non-slip mat 1/2 cup finely grated carrot chef s knife 3/4 cup quick oats paring knife ½ tsp garlic powder measuring spoons ½ tsp pepper dry measuring cups ¼ cup ketchup liquid measuring cup ¼ cup tomato soup rubber spatula Muffin pan Sauce ingredients: non-stick spray ¼ cup ketchup can opener Rest of the can of tomato soup plastic gloves 2 Tbsp packed brown sugar 1 Tbsp lemon juice 1 tsp dry mustard 1 tsp Worcestershire sauce Method: 1. Preheat oven to 400, spray muffin tin well with non-stick spray. 2. Prepare veggies and place in large mixing bowl. Add egg, ketchup, soup, garlic, pepper & oatmeal & mix well 3. Add beef and mix well, (can use plastic gloves). 3. Portion meatloaf mixture into 12 muffin cups. Make a hole in the center of each with the handle of a wooden spoon. 4. Combine sauce ingredients in a small bowl, whisking till combined. Pour sauce over each meatloaf muffin, pouring into the hole also. 5. Bake 20 min, let stand for 2 minutes, remove from pan & serve.

28 Taco Pie Serves 6 Equipment: 1 lb lean ground beef skillet whisk ½ cup finely minced onion strainer chef s knife 1 cup corn (canned or frozen) cutting board paring knife 1 cup grated cheddar non slip mat dry measures 1 pkg taco seasoning grater liquid 1 cup measure 1 cup Bisquick mixing bowl non-stick spray 2 eggs glass pie plate 1 cup milk wooden spoon 1 med tomato finely diced (optional) Method: 1. Preheat oven to 400 F 2. Spray glass pie plate with non stick spray. 3. In a skillet over med-high heat, cook ground beef & onion, breaking up beef as it cooks, drain off fat. 4. Add taco seasoning mix and mix well, add drained corn & set aside. 5. In a separate bowl, whisk eggs, milk & Bisquick until blended. 6. Spread meat mixture in prepared pan, and pour biscuit mixture overtop. Bake approx 20 min or until a knife inserted in the center of the pie comes out clean. 7. Sprinkle with cheese & tomato. Bake 5 minutes longer, or until cheese is melted. Cool 5 minutes. Serve

29 Spaghetti Squares (serves 4-6) Ingredients Preheat oven 400 F 300g spaghetti uncooked 1 lb lean ground beef 1 jar (700ml) pasta sauce ½ tsp onion powder ½ tsp dried basil ½ tsp dried oregano ½ tsp garlic powder 1/3 cup parmesan cheese 2 Tbsp non-hydrogenated margarine, melted 2 eggs beaten 1 cup cottage cheese ¼ tsp garlic powder 2 cups grated mozzarella-divided 1. Cook spaghetti as directed on package. Drain and rinse in cold water, shake off excess water. Set aside. 2. Meanwhile, brown meat in a large non-stick skillet on med-high. Drain fat. Add pasta sauce, onion powder, basil, oregano & garlic powder. 3. Break eggs into a large bowl and whisk till beaten. Add parmesan, cottage cheese, garlic powder & 1 cup of the mozzarella. Add the drained spaghetti & the melted nonhydrogenated margarine, mix well. 4. Spread noodle mixture in a greased 13x9 pans. Top with a layer of meat mixture then with the remaining cheese. 5. Bake 20 min or until heated through. Cut into squares & serve. * you can add any veggies you like to the pasta sauce: mushrooms, peppers, broccoli, zucchini J

30 GRANOLA (makes 7 cups) 1 1/2 tsp cinnamon 1 tsp ground ginger ½ tsp nutmeg 3 cups old fashioned rolled oats ½ cup oat bran ½ cup wheat germ 1 cup unsalted sunflower seeds ¾ tsp salt 2/3 cup maple syrup or honey (or ½ & ½) 1/3 cup vegetable oil 1/2 tsp almond extract 1 tsp vanilla extract 1 cup dried cranberries 1 cup shredded coconut (optional) 1. Preheat oven to 350 F. Line a large baking sheet with parchment or foil. 2. In a small bowl, combine cinnamon, ginger & nutmeg 3. In a small saucepan over low heat, stir syrup with oil until warm (2-3 min). Remove from heat, stir in almond extract, vanilla & spice mix. Pour over oat mixture, stir to coat. 4. Turn onto baking sheet, spreading out as evenly as you can. Bake until golden about 30 min, stirring every 15 min. Remove from oven & stir in cranberries. 5. Cool, store in an airtight container up to 2 weeks * Layer yogurt & granola in a parfait glass for a healthy snack or dessert. * Make it even better by adding fresh or frozen fruit.

31 Chocolate Banana Smoothie 2 bananas 1 cup vanilla yogurt 2 cups chocolate milk or choc soy milk Blend until smooth Banana Peach Cinnamon Smoothie 1 cup peaches (fresh, frozen or canned) 1 Banana 1 cup vanilla yogurt 1 cup orange juice Pinch of cinnamon Blend until smooth Strawberry Blueberry Smoothie 1 cup strawberries (fresh or frozen) ½ cup blueberries (fresh or frozen) 2 cups orange juice 1 cup strawberry yogurt 1 Tbsp honey Blend until smooth

32 OATMEAL PANCAKES 1 ½ cups oats 1 ¾ c milk ½ cup whole wheat flour ½ cup all purpose flour 2 Tbsp brown sugar 1 Tbsp baking powder ½ tsp cinnamon 2 eggs beaten ¼ cup melted non-hydrogenated margarine ½ cup blueberries or chocolate chips 1. Blend oats and milk together and let stand for 15 minutes. 2. Then add melted non-hydrogenated margarine, sugar and eggs, mix well. 3. In a medium bowl, combine flours, baking powder & cinnamon. Add oat mixture to flour mixture and gently combine. Do not over mix. 4. Heat griddle or large skillet over med-high heat. Spray with non-stick spray and use ladle to pour out pancakes. Drop some blueberries on top of pancake. Lower heat to medium and cook till small bubbles start to appear. Flip pancake to cook other side.

33 Whole Wheat Pancakes (makes 24) 1 ½ cups all purpose flour 1 ½ cups whole wheat flour 3 Tbsp granulated sugar 2 Tbsp baking powder ½ tsp cinnamon 1 tsp salt 2 eggs 3 cups milk 3 Tbsp vegetable oil 1 ½ tsp vanilla 1 cup blueberries 1. In a medium bowl, stir together flours, sugar, baking powder, salt & cinnamon. 2. In a separate large bowl, whisk together eggs, milk, oil & vanilla. 3. Pour dry ingredients over wet and very gently mix batter until just combined. Do not over mix. 4. Heat a large non stick skillet or griddle over medium-high heat. Spray with non stick spray then pour ¼ cup batter for each pancake, scatter blueberries on top. 5. Cook 1 ½ - 2 minutes or until bubbles on top break, bottom of pancake should be golden when you flip it. 6. Turn & cook for 1 minute longer. J J J

34 CHEESE AND APPLE or PEAR QUESADILLAS 1 small Whole wheat tortilla 1/2 apple or pear washed & sliced 1/4 cup grated cheese 1/2 tsp white sugar 1/4 tsp cinnamon Non stick spray 1. Heat griddle or frying pan over med-high heat 2. Combine cinnamon & sugar in a small bowl 3. Grate cheese 4. Thinly slice apple or pear 5. Lay the apple/pear slices over ½ of the tortilla. 6. Sprinkle with cinnamon sugar 7. Cover the apples/pears with grated cheese and fold the tortilla in ½. 8. Spray griddle and place tortilla on top. 9. Cook until the bottom tortilla is slightly browned. Spray top of tortilla with non stick spray and gently flip it over. Cook till cook till the other side browns and slide it onto a cutting board. 10. Use a pizza cutter to cut into wedges.

35 Spiral Sandwiches Whole wheat or multigrain tortillas Spreadable herb cream cheese Mayonnaise Sliced cooked turkey, chicken or ham Grated cheddar cheese Grated carrot Finely chopped green or red pepper 1. Combine equal amounts of cream cheese and mayonnaise until smooth. 2. Spread mixture in a thin layer over tortilla 3. Lay thin slices meat over filling 4. Sprinkle with cheese, carrot & peppers & roll up like a jelly roll 5. Wrap each roll in plastic wrap and refrigerate 6. Cut into 1 inch slices and place in a container for lunch You can slice and bake these also. Bake on a foil lined baking sheet; 350 for about minutes until the edges are golden.

36 Melon with Lime, Mint & Ginger (serves 6-8) ½ medium cantaloupe, seeded & peeled ½ medium honeydew, seeded & peeled ½ mini seedless watermelon, peeled 3 Tbsp fresh mint chopped 3 Tbsp fresh lime juice 2 tsp lime zest 2 Tbsp sugar 1-2 tsp fresh ginger, peeled & grated 2 tsp honey 1. Cut melons into 1 inch cubes (about 6 cups) and place in large bowl. 2. In a small bowl combine lime zest, lime juice, mint, sugar, honey & ginger. Mix well, pour over melon and toss till coated. 3. Refrigerate salad until ready to serve, stirring occasionally, let sit, up to 3 hours.

37 Fruit Squares (makes 24 squares) Preheat oven 350 F 2 cups apples, washed, unpeeled & diced ½ cup dried cranberries ½ cup dates chopped ¼ cup sunflower seeds *unsalted 2 eggs ½ cup brown sugar packed ½ cup canola oil 1 tsp vanilla ½ cup all purpose flour ½ cup whole wheat flour 1 tsp baking soda 1tsp cinnamon ½ tsp nutmeg 1. Combine apples, cranberries, sunflower seeds and dates in a small bowl and set aside. 2. In a separate bowl; combine flours, baking soda & spices. 3. In a large bowl, beat eggs with brown sugar, oil & vanilla. 4. Add dry ingredients to egg mixture and very gently combine with rubber spatula. 5. Fold in fruit and seeds. 6. Line a 9x13 pan with foil and spray lightly with non-stick spray 7. Spread batter into pan and bake minutes or until golden and firm to touch.

38 Strawberry Apple Salsa with Crunchy Cinnamon Crisps 2 cups frozen whole strawberries (or 1 pound container of fresh berries sliced) 2 medium apples 2 Tbsp honey Zest from one ½ an orange Juice of one orange 2 Tbsp mint freshly chopped* optional 4 whole wheat or whole grain tortillas 1 Tbsp white sugar & 1 tsp cinnamon 1. Spread berries on a large sheet pan to thaw (about 30min) 2. In a large bowl, mash the berries with a potato masher 3. Wash, core & dice the apples and add to berries 4. Add the honey, zest & juice (use fine side of a grater) Crunchy Cinnamon Crisps 1. Brush tortillas with a little bit of water, then sprinkle with cinnamon sugar. 2. Cut each tortilla in to wedges and place on a baking sheet 3. Bake 400 F about 5 min or until golden brown 4. Use tortillas to dip into salsa.

39 Oatmeal Lentil Cookies (makes 3 dozen small cookies) Preheat oven to 350 F 1 cup soft non-hydrogenated margarine ½ cup white sugar ½ cup brown sugar ½ cup canned lentils (drained & rinsed) 2 eggs 1 tsp vanilla ½ cup whole wheat flour 1 cup all purpose flour 1 cup quick oats 1 tsp baking soda ½ tsp cinnamon 1 cup chocolate chips 1. Using an electric mixer, cream together non-hydrogenated margarine & sugar till light and fluffy. 2. Beat in eggs one at a time, then stir in lentils & vanilla. 3. In a separate bowl, combine dry ingredients; flours, oats, soda, cinnamon. 4. Add dry ingredients to wet ingredients and fold gently until combined. 5. Fold in chocolate chips, then drop dough from a teaspoon onto baking sheet, placing cooking at least 1 inch apart. 6. Bake minutes or just until light golden brown. Remove cookies with a spatula to a cooling rack.

40 Oatmeal Wheat Germ Cookies 1 cup soft non-hydrogenated margarine ¾ cup brown sugar ½ cup white sugar 2 eggs 1 tsp vanilla ¾ cup wheat germ ¼ cup flax meal ½ cup whole wheat flour 1 cup all purpose flour 1 ½ cups quick oats 2 tsp baking soda 1 cup chocolate chips ½ cup unsalted sunflower seeds ½ cup dried cranberries 1. Cream together non-hydrogenated margarine & sugars until light and fluffy. (use an electric mixer) 2. Beat in eggs then stir in vanilla. 3. Stir in wheat germ, flax then flour, oats & soda. Stir in sunflower seeds, chocolate chips and cranberries. 4. Drop by tsp onto cookie sheet. Bake 350 about 10min or just until lightly golden. 5. Remove cookies to cooling rack.

41 Black Bean Brownies (makes one 8x8 pan) Preheat oven: 350 F 1 can black beans drained & rinsed 3 eggs 3 Tbsp vegetable oil 1/3 cup cocoa Pinch of salt 1 tsp vanilla ¾ cup white sugar 1 tsp instant coffee ½ cup chocolate chips 1. Line an 8x8 baking pan with foil or parchment and lightly grease or spray. 2. Combine black beans, eggs, oil, cocoa, salt, vanilla, sugar & instant coffee in a food processor and blend until smooth. 3. Pour the mixture into the prepared pan, sprinkle with chocolate chips and bake 30 minutes or until the edges start to pull away from the sides of the pan and the top is set. 4. Cool 15 minutes, remove pan liner from pan and cut into squares. Delicious warm or cold. Raspberry sauce: 1 cup fresh or frozen raspberries 2 Tbsp water 1/3 cup sugar 1 tsp lemon juice Add water, berries, lemon juice & sugar to a small pot. Heat, stirring often until thickened. Press mixture through a fine sieve into a bowl, cool and serve as a sauce under brownies, top with frozen yogurt if you like.

42 Banana Chocolate Chip Muffins 4 very ripe bananas 2/3 cup white sugar 1/3 cup melted non-hydrogenated margarine 1 egg ¾ cup whole wheat flour ¾ cup all purpose flour ¼ cup wheat germ 2 Tbsp flax meal 1 tsp baking soda 1 tsp baking powder ½ tsp cinnamon ¼ tsp nutmeg ½ cup chocolate chips Method 1. Mash bananas in a large bowl with an electric mixer or potato masher 2. Beat in sugar,then add melted non-hydrogenated margarine 3. Beat in egg 4. In a medium bowl, combine flours, baking powder, baking soda, nutmeg & cinnamon. 5. Add the dry ingredients to the wet and very gently mix with a rubber spatula or a wooden spoon. Add in chocolate chips. Do not over mix muffins or they will be tough. 6. Spoon into paper lined muffins cups and bake 375 about 20 min or until firm to the touch. 7. Cool pan for 5 minutes and remove muffins to cooling rack *TIP: peel and freeze over ripe bananas in small ziploc bags or freeze whole and squeeze out banana when thawed.

43 Carrot Bran Muffins (makes muffins) 1 ½ cups flour 1 ½ cups natural wheat bran ½ cup brown sugar ¼ cup flax meal 2 tsp baking soda 1 ½ tsp cinnamon ½ tsp nutmeg 1 cup finely grated carrot 2 eggs 1 ½ cup milk 2 Tbsp lemon juice ¼ cup unsweetened apple sauce (one individual container) 1/4 cup vegetable oil ** 1 cup blueberries, raspberries, dried cranberries or chopped apples is optional but very good. 1. Preheat oven to 400 F 2. Line a muffin tin with paper liners or use non-stick spray. 3. Combine flour, bran, brown sugar, flaxseed, soda & spices in a medium bowl. Whisk well. 4. In a separate bowl, beat eggs, add milk, applesauce, oil and lemon juice. Beat until thoroughly combined. Mix in carrots. 5. Combine liquid & dry ingredients stirring just till combined. 6. Bake around 20 min or until muffin tops are firm to touch

44 Cheesecake Stuffed Pears 4 oz cream cheese ¼ cup white sugar 1 egg yolk 1 tsp lemon juice Zest of ½ a medium orange 4 pears ripe but firm ½ tsp cinnamon & ½ tsp nutmeg 1. Preheat oven to 375 F. 2. Place cream cheese in a medium sized mixing bowl. Using an electric mixer beat cheese till smooth. Gradually beat in sugar until well mixed. 3. Beat in egg yolk, stir in lemon juice and orange rind. 4. Slice pears in ½ and remove the core using a small spoon. Take a very small slice from the outside of the pear so that it lays flat. 5. Cover a baking dish with a sheet of parchment paper. Lay the pears on top and fill each hole with cheesecake filling. 6. Lightly sprinkle cinnamon sugar mixture over pears then bake for about 20 minutes or until pear are soft. 7. Cool and serve drizzled with maple syrup.

45 Apple Crisp Serves 8 Preheat oven to 400 F 5 lbs apples 1/2 cup packed brown sugar 2 Tbsp all purpose flour 1 tsp cinnamon 1. Wash & peel apples. Slice into wedges and chop each slice into 1/2. Combine sugar, cinnamon and flour and sprinkle over apples, toss to combine. 2. Add apples to a greased or sprayed glass baking dish. Cover with foil. Bake minutes, or until apples are beginning to soften. Remove foil and add topping. Topping ½ cup whole wheat flour ½ cup all purpose flour 2 cups oats 1 cup soft non-hydrogenated margarine 1 cup brown sugar Topping 1. Combine dry ingredients and cut in non-hydrogenated margarine with two knives and then rub mixture between the palms of your hands until mixture is crumbly. 2. Sprinkle topping over apples and bake uncovered minutes until apples are bubbling along the edge of the pan and topping is lightly browned.