Turn the tables on fast food... Take Out Pad Thai? OR Clover Leaf Spicy Tuna Pad Thai? 1,000-1,400 calories 310 calories
25% of Canadians say they have eaten something from a fast-food outlet in the last 24 hours.* It s time to Re-Invent Fast Food! * Source: Statistics Canada, Canadian Community Health Survey on Nutrition, 2007
Re-Invent Fast Food with Clover Leaf Clover Leaf would like to challenge Canadians to take a good hard look at their fast food habits. Forget every day, highcalorie take-out. The fast food recipes in this booklet are inspired by old-time favourites like pizza, tacos, Pad Thai, shawarma, burritos, and even the classic burger with bacon and cheese. They are all tasty, easy-to-make, low-calorie and high protein versions of standard fast food fare. As you will see, each recipe includes simple instructions and ingredients, as well as an eyebrow-raising calorie profile that pits each recipe against a traditional fast food menu counterpart. All recipes were developed with the help of celebrity chef Michael P. Clive using Clover Leaf s Flavoured Tuna products, including Lemon & Pepper, Sundried Tomato & Basil, Tomato & Onion, Spicy Thai Chili, Dill & Lemon, Spicy Peanut Satay and Garlic & Hot Pepper. For more information and more recipes please visit www.cloverleaf.ca Chef Michael P. Clive
Clover Leaf Captain Burger with Bacon and Cheese Only 370 calories! Re-Invent Fast Food Take-Out Burger 750-1,000 calories
Clover Leaf Captain Burger with Bacon and Cheese Prep Time: 8 minutes. Cook Time: 10 minutes. Ingredients (Serves 2): 2 cans (85 g each) Clover Leaf Flaked Light Tuna Tomato & Onion 2 egg whites ½ cup panko flakes 2 tbsp non-fat cottage cheese 2 cloves roasted garlic 2 lettuce leaves 2 whole grain Kaiser rolls (sliced horizontally) 2 tomato slices 2 onion slices 2 strips of turkey bacon, cooked 2 dill pickles for garnish Preparation: 1. In a large bowl, combine the tuna, egg whites and panko. Form 2 burger patties. 2. Mix together cottage cheese and roasted garlic. Set aside. 3. In a medium-high heat sauté pan, place the tuna burger patties into the pan and sauté for 3 minutes per side. 4. Place lettuce leaf on a halved Kaiser roll and top with seared tuna burger. 5. Place 1 tbsp of the cottage cheese mixture on top followed by the tomato and onion slices and turkey bacon. Place the remaining Kaiser half on top and skewer a dill pickle to top of bun. Cut calories not taste 380-630 calories less than a take-out burger with bacon and cheese Clover Leaf Flaked Light Tuna Tomato & Onion Make it a combo*: Serve with crinkle-cut veggie sticks for a healthy side dish along with an Apple Soda Pop. * See www.cloverleaf.ca for recipes
Clover Leaf Hooked On Tuna Burrito Only 310 calories! Take-Out Burrito 1,000-1,200 calories Re-Invent Fast Food
Clover Leaf Hooked On Tuna Burrito Prep Time: 8-10 minutes. Cook Time: 5-6 minutes. Ingredients (Serves 2): Baja Sauce 1 tbsp light sour cream 1 tbsp lime juice 1 tsp chili powder 1 tbsp plain non-fat yogurt Burrito 2 cans (85 g each) Clover Leaf Flaked Light Tuna Garlic & Hot Pepper ½ cup tomato, seeded and diced ½ avocado, diced 2 tbsp salsa 1 tbsp cilantro (optional) 2 whole wheat flour tortillas, 10 1 tsp lime juice Preparation: 1. In a small bowl, mix all of the Baja Sauce ingredients together thoroughly and refrigerate. 2. Pre-heat oven to 375 F. In another bowl, combine the tuna with the Baja sauce, tomatoes, avocado, salsa and cilantro. Mix together until combined. 3. Place the mixture on the flour tortilla and roll tightly. Place the wrapped tuna onto a baking sheet and bake for approximately 5 minutes or until golden brown. 4. Remove from oven and serve with a splash of lime juice. Cut calories not taste 690-890 calories less than a take-out burrito Clover Leaf Flaked Light Tuna Garlic & Hot Pepper Tip: You could also serve with a dollop of low-fat sour cream. Make it a combo*: Enjoy with Quick n Easy Rice and Black Beans on the side and a minty mock -ito. * See www.cloverleaf.ca for recipes
Clover Leaf Spicy Tuna Pad Thai Only 310 calories! Re-Invent Fast Food Take-Out Pad Thai 1,000-1,400 calories
Clover Leaf Spicy Tuna Pad Thai Prep Time: 8 minutes. Cook Time: 6 minutes. Ingredients (Serves 2): 1 cup rice vermicelli, medium width 1 can (85 g) Clover Leaf Flaked Light Tuna Spicy Thai Chili 1 can (85 g) Clover Leaf Flaked Light Tuna Spicy Peanut Satay ¼ cup snow peas, julienne divided ¼ cup carrot, grated divided ¼ cup light coconut milk 1 tbsp ketchup 1 tbsp bean sprouts 2 tbsp peanuts, chopped Preparation: 1. In a large bowl, cover the rice noodles with boiling water and let soak for 3-4 minutes. 2. While the noodles soak, in a large sauté pan, add the cans of tuna, sliced snow peas, grated carrots and stir together over high heat. Add the coconut milk and ketchup. 3. Drain noodles and toss with tuna sauce in the pan. Serve in a shallow bowl and garnish with remaining grated carrots and snow peas along with bean sprouts and peanuts. Cut calories not taste 690-1,090 calories less than take-out Pad Thai Clover Leaf Flaked Light Tuna Spicy Thai Chili Clover Leaf Flaked Light Tuna Spicy Peanut Satay Make it a combo*: Serve with a Fruity Mango Soda. * See www.cloverleaf.ca for recipes
Clover Leaf Personal Naan Pizza Only 560 calories! Re-Invent Fast Food Take-Out Pizza (per one individual/personal pizza) 800-900 calories
Clover Leaf Personal Naan Pizza Prep Time: 2 minutes. Broil Time: 3 minutes. Ingredients (Serves 2): 2 pieces (100 g each) Naan bread (200 g package) ½ cup pizza sauce ½ cup goat cheese 2 cans (85 g each) Clover Leaf Flaked Light Tuna Sundried Tomato & Basil ½ cup black olives, sliced Preparation: 1. Place the Naan bread on a flat surface and spread the pizza sauce over top of the breads. 2. Sprinkle with cheese, tuna and top with black olives. 3. Place under the broiler for 3 minutes or until Naan is crisp. 4. Serve immediately. Tips: Other toppings suggestions include sliced red onions, mushrooms or peppers. If you prefer a fully-loaded pizza, add all recipe toppings to one Naan bread! Alternatively, replace Naan with flat Greek pita (85 g each). Cut calories not taste 240-340 calories less than take-out pizza Clover Leaf Flaked Light Tuna Sundried Tomato & Basil Make it a combo*: Serve with a Light Caesar Salad and a refreshing Strawberry Mint Soda. * See www.cloverleaf.ca for recipes
Clover Leaf Chili Thai Tacos Only 400 calories! Re-Invent Fast Food Take-Out Tacos 800 calories
Clover Leaf Chili Thai Tacos Prep Time: 3 minutes. Cook Time: 2 minutes. Ingredients (Serves 2): 4 taco shells 3 cans (85 g each) Clover Leaf Flaked Light Tuna Spicy Thai Chili 4 tbsp sour cream, divided 1 cup shredded iceberg lettuce 1 tomato, diced 1 lime wedge for garnish Preparation: 1. Toast taco shells for 20-30 seconds in toaster oven or 350 F for a minute in a conventional oven. 2. In a sauté pan, lightly heat the tuna. 3. Turn heat to low and quickly stir in half of the sour cream. 4. Place a quarter of the tuna mixture into each taco shell. 5. Top with the lettuce, tomato and remaining sour cream. 6. Garnish with lime wedges. Tip: This recipe works as well with Clover Leaf Flaked Light Tuna Sundried Tomato & Basil. Cut calories not taste 400 calories less than take-out tacos Clover Leaf Flaked Light Tuna Spicy Thai Chili Make it a combo*: Serve with a side of Asian Slaw and Fruity Mango Soda. * See www.cloverleaf.ca for recipes
Clover Leaf Original Shawarma Only 260 calories! Re-Invent Fast Food Take-Out Shawarma 550 calories
Clover Leaf Original Shawarma Prep Time: 7 minutes. Ingredients (Serves 2): Cucumber & Dill Sauce 3 tbsp plain yogurt 2 tbsp cucumber, diced 1 tbsp dill, chopped ½ tsp garlic powder 1 tsp lemon juice Shawarma 1 can (85 g) Clover Leaf Flaked Light Tuna Lemon & Pepper 1 can (85 g) Clover Leaf Flaked Light Tuna Garlic & Hot Pepper 1 tsp cumin, ground 2 whole wheat pitas, 10 2 romaine lettuce leaves, thinly shredded ½ cup tomato, diced 2 red onion slices 2 dill pickle spears 2 cucumber ribbons Cut calories not taste 290 calories less than take-out shawarma Clover Leaf Flaked Light Tuna Lemon & Pepper Preparation: 1. In a small bowl, mix all the Cucumber & Dill Sauce ingredients together thoroughly and refrigerate. 2. In another bowl, mix the tuna with the cumin until combined. 3. Lay the pita flat and place the tuna mixture along the centre of the pita. Then top with shredded romaine lettuce, diced tomato, onion followed by the pickle spear and cucumber ribbons. Drizzle the sauce on top and roll pita tightly. Clover Leaf Flaked Light Tuna Garlic & Hot Pepper Tip: You can break open the pita and stuff contents into its pocket. Make it a combo*: Serve with a Side Garden Salad and refreshing Citrus Soda. * See www.cloverleaf.ca for recipes
For all the Make it a Combo recipes, please visit www.cloverleaf.ca.
Keeping it Light Even with a light main dish, side servings and sugary drinks can pile on the calories. Here are a few suggestions for fresh, low-calorie, quick alternatives to best complement your meal. Instead of. French Fries Creamy coleslaw Rich dressing-soaked salads White table buns Sugary pop Why not try. Baked fries with salsa or chives Baby carrots and diced celery Fresh greens with light olive oil & balsamic vinegar Add fresh herbs instead of salt Multi-grain bread, thinly sliced Ice water with sliced fruit, such as strawberry mint or a citrus medley
Seafood: Good For You Sustainable Seafood: Good For Us All. The term sustainable seafood is confusing because not everyone agrees on its definition. To Clover Leaf, sustainable seafood means harvesting fish stocks in a manner that maintains the supply for future generations. No single initiative is more central to Clover Leaf s business philosophy than ensuring responsible fishing practices among the fisheries from which we obtain our seafood. At the heart of these efforts is our support of the mission, work and resolutions of the International Seafood Sustainability Foundation (ISSF), a global partnership among leaders in science, the tuna industry, and the World Wildlife Fund (WWF), the world s leading conservation organization. ISSF s focus is to undertake science-based initiatives that will ensure the long-term sustainability of tuna stocks, reduce the unintended catch of other species of fish associated with tuna fishing, and promote ecosystem health. Clover Leaf is a proud founding participant, and the only Canadian company, in ISSF. We are committed through our leadership and our actions to the effective management of ocean resources for generations to come. To learn more about the accomplishments and positive progress that is being made please visit http://iss-foundation.org and www.cloverleaf.ca.
The Nutrition Facts & Health Benefits of Seafood Seafood is generally considered to be a low-calorie, complete protein source. Even fattier fish such as salmon and herring rarely go above 200 calories per serving. And yet whether farmed or wild, shellfish and fish are excellent sources of*: Protein Omega-3 fatty acids Calcium Minerals phosphorus, iron, selenium, potassium, zinc, copper Vitamins thiamine, riboflavin, niacin, B12, D * Fisheries and Oceans Canada Of the many nutrients in seafood, the greatest benefit appears to come from omega-3 fatty acids. Health care professionals have long recognized that the omega-3 s in fish appear to reduce the risk of heart disease, and play a crucial role in brain development and normal functioning. Studies have also shown that omega-3 s in seafood can help to: lower blood pressure and cholesterol decrease risk of stroke and blood clots reduce the risk of macular degeneration, the leading cause of agerelated vision loss in Canada aid in fetal development and infant brain, eye and nervous system development alleviate symptoms of rheumatoid arthritis, psoriasis, Crohn s and other inflammatory diseases protect against certain cancers boost the body s immunity Almost all fish and seafood contain some omega-3 s. The best sources are in fatty fish such as salmon, trout, sardines, herring, mackerel and Albacore (white) tuna. For more information please visit www.cloverleaf.ca. Canada s Food Guide recommends eating a minimum of two servings (75 g, 2½ oz, 125 ml or ½ cup each) of fish per week to take advantage of the many health benefits.
Eliminate calories, not taste We all love fast food. But just think, you could lose up to 7.5 pounds in the course of a year if you eliminate just 500 calories from your diet every week. Which tacos would you choose? 800 calories or 400 calories? What about pizza? 800 to 900 calories or 560 calories? The good news is that if you cut back on calories, you don t have to cut back on taste. It s time to re-invent fast food! www.cloverleaf.ca