Simple Healthy Recipes. A Recipe Book Celebrating 20 Years of Healthy Start for Mom & Me

Simple Healthy Recipes A Recipe Book Celebrating 20 Years of Healthy Start for Mom & Me

Food, cooking, and eating together have been at the core of Healthy Start for Mom & Me for the past 20 years. Our recipes have inspired many to cook for themselves, their babies and their families; we hope you will enjoy making and sharing these recipes with others. Food is a link we have to each other, and sharing a meal makes food taste better. To celebrate our 20 th anniversary, we ve created this special recipe collection dedicated to all who have been involved in the Healthy Start program in Winnipeg. Healthy Start for Mom & Me is a charitable community organization funded by the Canada Prenatal Nutrition Program (Public Health Agency of Canada), Healthy Baby program (Healthy Child Manitoba) and donations. The views or information expressed in this book do not necessarily represent the views of either federal or provincial funders. Credits Thank you to the Healthy Start Dietitians for all their input and ideas and to Katie Anderson for developing these recipes for Healthy Start. March 2017 At the table with good friends and family you do not become old. Italian proverb

KITCHEN HELP 7 MEASURES & CONVERSIONS 9 COMMON KITCHEN EQUIPMENT 10-11 KITCHEN HACKS EQUIPMENT SUBSTITUTIONS 12 KITCHEN HACKS INGREDIENT SUBSTITUTIONS 13 COOKING DRIED BEANS, PEAS AND LENTILS 14 SANDWICHES, SMALL MEALS & SALADS 17 SANDWICHES - 5 WAYS 18 TZATZIKI SAUCE 19 QUESADILLAS - 5 WAYS 20 CARROT RAISIN SALAD 21 GREEK SALAD 22 PASTA SALAD 23 BEET SALAD 24 SALAD - 5 WAYS 25 HOMEMADE SALAD DRESSINGS - 6 WAYS 26 FAMILY MEALS 29 HAMBURGER PATTIES 30 TOMATO MEAT SAUCE 31 MEATLOAF 33 GROUND MEAT SKILLET 34 LAZY CABBAGE ROLLS 35 SHEPHERD S PIE - 2 WAYS 36-37 TACO MEAT 38 TACO FILLING IDEAS 39 TACO COMBOS - 5 WAYS 40 BLACK BEAN DIP 41 FISH TACO FILLING 41 CUMIN FRIED CORN 42 COCONUT RICE 43 PEANUT THAI STIR FRY 44 SIMPLE VEGETABLE STIR FRY 45 STOVETOP MAC & CHEESE 46!

SOUPS & SIDES 49 CHEESY BROCCOLI CAULIFLOWER SOUP 50 CHICKEN NOODLE OR RICE SOUP 51 BUTTERNUT SQUASH SOUP 52 SPLIT PEA SOUP WITH HAM OR CHICKEN 53 ROASTED ROOT VEGETABLES 54 MASHED SWEET POTATOES 55 SESAME FRIED TOFU 56 EGGS 59 BREAKFAST SKILLET 60 HARDBOILED EGGS 61 FRIED EGG 62 SPICY CHILI BAKED EGGS 63 FLUFFY SCRAMBLED EGGS 64 MAKE EGGS A MEAL 65 BREAKFAST & BAKING 67 BLUEBERRY PANCAKES 68 PANCAKE TOPPING IDEAS 69 VEGETABLE STRATA 70 OATMEAL RAISIN COOKIES 71 MUFFINS - 5 RECIPES 72-73 DRINKS 75 FRUIT WATERS - 5 WAYS 76 SMOOTHIES - 5 WAYS 77 HOMEMADE HOT CHOCOLATE 78 HOMEMADE HERBAL TEA 79 SNACKS 81 GRANOLA BARS 82 FRUIT SALAD 83 HOMEMADE POPCORN 84 FANCY POPCORN - 5 WAYS 85!

Kitchen Help www.hsmm.ca 7

Measures & Conversions tbsp = tablespoon = 15 ml tsp = teaspoon = 5 ml 3 teaspoons = 1 tablespoon = 15 ml 1 cup = 250 ml 0.454 kg = 454 grams (g) = 1 pound (lb) Oven Temperatures 350 F = 177 C 450 F = 232 C Internal Cooking Temperatures Use a meat thermometer to check if meat is cooked: Ground meat (beef, veal, lamb & pork) 160 F (71 C) Ground poultry (chicken, turkey) Pork (pieces & whole) Beef/lamb (pieces & whole cuts) Chicken/turkey pieces 165 F (74 C) 160 F (71 C) 145-170 F (63-77 C) 165 F (74 C) www.hsmm.ca 9

Common Kitchen Equipment A. Baking Pan (9x13 pan) B. Baking Sheet C. Glass Pie Plate D. Metal Pie Plate E. Loaf Pan F. Muffin Tin G. Small Pot H. Square Pan I. Whisk J. Fry Pan K. Casserole Dish L. Soup Pot A D B E F C H G L J I K www.hsmm.ca 10

L. Potato Masher M. Sieve N. Hand Blender O. Grater P. Can Opener Q. Measuring Spoons R. Liquid Measuring Cup S. Tongs T. Spatula U. Silicone Spatula/Scraper V. Mixing Spoon W. Ladle X. Colander/Strainer L O P Q M R N *Most of these items are found at thrift stores. S T U V W X www.hsmm.ca 11

Kitchen Hacks Equipment Substitutions No Garlic Press? Use side of a large knife or metal pan to smash the cloves. Remove the skins and chop with a knife. No Potato Masher? Use a fork or large spoon. No Muffin Tin? Use glass jar (canning jars) lids to stabilize paper muffin liners. No Food Processor for shredding vegetables? Use a grater to shred (grate) cheese or cabbage, carrots or onions. Or chop in very small pieces. No Hand Blender for soup or a smoothie? First mash well with a fork or potato masher. Then use a whisk to finish. www.hsmm.ca 12

Kitchen Hacks Ingredient Substitutions 1 tablespoon fresh herbs = 1 teaspoon dry herbs 1 clove garlic = 1/8 teaspoon garlic powder 1 tablespoon oil = 1 tablespoon melted butter or margarine 3 teaspoons honey = 4 teaspoons white sugar 3 teaspoons maple syrup = 4 teaspoons white sugar 1 egg = ½ banana 1 teaspoon baking powder = ¼ teaspoon baking soda + 1 tsp acid (lemon juice or vinegar) Oil/margarine in baking = equal amount applesauce 1 cup milk = ½ cup plain yogurt + ½ cup water 1 tablespoon mayonnaise = 1 tablespoon plain yogurt = 1 tablespoon sour cream 1 cup ketchup = 1 cup tomato sauce + 1 teaspoon vinegar + 1 tablespoon sugar 1 tablespoon prepared mustard = 1 tablespoon dry mustard + 1 teaspoon water +1 teaspoon vinegar + 1 teaspoon sugar 2 tablespoons peanut oil = 1 tablespoon canola oil + 1 tablespoon peanut butter 2 tablespoons sesame oil = 1 tablespoon canola oil + 1 tablespoon sesame seeds 1 teaspoon lemon juice = 1 teaspoon vinegar www.hsmm.ca 13

Cooking dried beans, peas and lentils Ever wondered how to cook dry beans or lentils? Cheaper than canned beans. Beans: Soak 1 cup in 3 cups cold water overnight in a cool place. Drain and rinse before cooking. Peas & Lentils: No soaking required. Variety (1 cup) Water Cook time 1 cup dry makes Black beans 5 cups water 2.5-3 hours 3 cups cooked Red kidney beans 3 cups water 1-1 ½ hours 2 3/4 cups cooked Lentils 3 cups water 30 minutes 3 cups cooked Red Lentils 2 cups water 15-20 minutes 2 2/3 cups cooked Chick peas (garbanzo beans) 6 cups water 2 ½ - 3 hours 3 cups cooked Split green peas 3 cups water 45-60 minutes 1 ¾ cups cooked Split yellow peas 3 cups water 30 minutes 2 ¼ cups cooked Now what do I do with them? Use in your favourite egg dish, a soup or toss in a green salad. Mash with garlic, salt and lemon juice for a quick dip for chips or vegetables. Drain water from the beans. Freeze cooked beans and chick peas on a baking sheet. Once frozen put them into a freezer bag in 2 cups portions (same as a can of beans). www.hsmm.ca 14

Cook s notes & ideas

Sandwiches, Small Meals & Salads www.hsmm.ca 17

Sandwiches - 5 ways Each recipe serves 2 Prep Time: 5 minutes Egg Salad Tuna Melts Chicken Salad 2 boiled eggs * see page 61 2 tablespoons mayonnaise 1 chopped green onion Pinch of salt and pepper With a fork - mash eggs with mayo, onion, salt and pepper. Serve between 2 slices of bread. Try with radish slices 1 can tuna, drained 2 tablespoons mayonnaise 1 pickle or 1 stalk celery, chopped Pinch of salt and pepper Mash tuna with a fork. Add mayo, pickle, celery, salt and pepper. Mix. Serve on 2 open slices of bread. Put a slice of cheese on top. Put in warm oven to melt it. 1 cup cooked, chopped chicken 2 tablespoons mayonnaise 1 stalk celery, chopped Pinch of salt and pepper Stir together chicken, mayo, celery, salt and pepper. Serve between 2 slices of bread for each sandwich. Try with fresh lettuce and a tomato slice. Hummus with Vegetables 1 cup canned chickpeas, drained and rinsed 1 tablespoon peanut butter Pinch of salt 1 tablespoon lemon juice Mash the chickpeas, peanut butter, lemon juice, salt with 2 tablespoons oil. Serve on bread with lettuce, tomato, avocado slices or cheese. Toasted Tomato and Cheese 1 large tomato, sliced 2 slices of cheese 2 small handfuls of lettuce 2 tablespoons mayonnaise For each sandwich, serve between 2 slices of toasted bread with tomato slice, lettuce and a spread of mayo. Sprinkle tomato with salt and pepper. **In pregnancy, choose chunk light tuna more often than white and albacore. www.hsmm.ca 18

Tzatziki Sauce Spread on sandwiches or use as a dip for fresh vegetables. Makes 2 cups Ingredients 1 cup plain yogurt ½ cup sour cream optional ½ teaspoon garlic powder OR 4 cloves fresh garlic, minced ½ teaspoon salt 1 cucumber, grated or chopped finely 1 tablespoon lemon juice (or juice from ½ lemon) Instructions 1. Mix all ingredients in a large bowl. 2. Let stand for 30 minutes. 3. Store in the fridge for up to 3 days. www.hsmm.ca 19

Quesadillas - 5 Ways Each recipe serves 4 Prep Time: 5-10 minutes Cook Time: 15 minutes Instructions 1. Preheat oven to 350 F. 2. Prepare filling. Instructions are in the table below. 3. Lay 4 flour tortilla shells** open on 2 baking sheets. 4. Spread filling across one half side of each tortilla. 5. Fold side without spread over the spread side. Press down. 6. Bake for 15 minutes. 7. Cut each tortilla in triangles. Cheese Black Bean Vegetable Ground Meat Chicken Sprinkle 2 cups shredded cheese on 4 tortillas. Drain and rinse 1 can black beans. Add 2 tablespoons chopped green onion or cilantro. Mix with ¼ teaspoon garlic powder. Spread on ½ side of 4 tortillas and cover with 1 cup grated cheese. Fry 2 cups frozen vegetables in 1 tablespoon oil over medium heat. Add a pinch of salt and pepper. Spread on ½ side of 4 tortillas and cover with 1 cup grated cheese. Fry ½ pound of ground meat, 1 tablespoon chopped onion and ¼ teaspoon garlic powder in 1 tablespoon oil over medium heat until completely browned. Add a pinch of salt and pepper. Spread on ½ side of 4 tortillas and cover with 1 cup grated cheese. Fry 2 cups raw, chopped chicken with 2 tablespoons chopped green onion. Cook for 7-10 minutes. Spread on ½ side of 4 tortillas and cover with 1 cup grated cheese. **Choose whole wheat tortillas for more fibre! **You can also use tortillas for making a sandwich wrap. www.hsmm.ca 20

Carrot Raisin Salad Serves 4-6 Ingredients 6-8 medium carrots, peeled and grated 2 apples, chopped - optional ½ cup raisins 1 tablespoon lemon juice 3 tablespoons oil 1 tablespoon sugar Instructions 1. Toss all ingredients in a large bowl. Mix well. www.hsmm.ca 21

Greek Salad Great in summer when there are vegetables everywhere! Serves 4 Ingredients 1 red or green pepper, chopped 1 tomato, chopped OR 1 cup cherry tomatoes ½ red onion, sliced thinly ½ cup olives (kalamata or black) 1 tablespoon dry oregano 1 tablespoon lemon juice 3 tablespoons oil ½ teaspoon salt ¼ teaspoon black pepper ½ cup cubed cheese** - optional Instructions 1. Toss all ingredients in a large bowl. Mix well. **Health Canada recommends NO feta cheese during pregnancy. www.hsmm.ca 22

Pasta Salad You can substitute cooked rice or quinoa for the pasta. 8 large servings Prep Time: 30 minutes Ingredients 4 cups cooked pasta 1 can black beans OR chickpeas, drained and rinsed 1 cup tomatoes, chopped ½ cup chopped green or red pepper 1 cup cucumbers, chopped ½ cup sliced black olives or capers ½ cup red onion, finely chopped 1 cup cubed cheese** - optional 1 cup Homemade Dressing (page 26) Instructions 1. Place cooked pasta in a large salad bowl. 2. Chop up tomatoes, peppers, cucumbers, olives, onion and cheese. Add to salad bowl. 3. Add dressing. Toss well. **Feta cheese is not recommended during pregnancy. www.hsmm.ca 23

Beet Salad 4 large servings Prep Time: 15 minutes Cook Time: 20 minutes Ingredients 3 beets* 2 cups green beans, frozen or fresh, chopped 2 cups lettuce or spinach, washed ½ cup cubed cheese**- optional ¼ cup sunflower seeds ½ cup salad dressing (page 26) Instructions 1. Place lettuce or spinach in a salad bowl. 2. Wash beets. Cut off their leafy tops. Do not peel. 3. Place beets in a small pot. Cover with water. Boil on high heat for 20 minutes. Drain and rinse in cool water. Slip skins off with your hands or peel with a knife. Cut in 4 and slice thinly. Add to salad bowl. * Careful! Wash up any beet markings quickly. They STAIN clothes and counters. 4. Chop up beans. Add to your salad bowl. 5. Sprinkle cheese, if using, and seeds onto your salad. 6. Add salad dressing and toss well. **Feta cheese is not recommended during pregnancy. www.hsmm.ca 24

Salad - 5 ways Use bagged salad or any lettuce you have at home. Serves 6 Prep Time: 5 minutes Instructions Toss 6 cups of lettuce with a set of ingredients from below. Top with salad dressing. Dressings on page 26. 1 2 3 4 5 1 cup apples, chopped 1 cup raisins ½ cup pumpkin or sunflower seeds 1 cup dried cranberries 1 cup chicken, cooked and chopped ½ cup raisins 1 cup cooked chickpeas (if canned, drain and rinse only) 2 boiled eggs, chopped ½ cup mushrooms, chopped ½ cup red onion, thinly sliced 1 cup tomatoes, chopped ½ cup green or red peppers, chopped 1 cup cucumbers, chopped www.hsmm.ca 25

Homemade Salad Dressings 6 Ways Oil & Vinegar Sweet Onion Coleslaw 1 part acid (vinegar, lemon) 3 parts oil (olive, canola, mayonnaise) 1 teaspoon each of your favourite herbs. Some ideas are dried or fresh oregano, parsley, mint, basil + Salt & pepper 1/3 cup apple cider or white vinegar 1/3 cup white vinegar Balsamic Vinaigrette 1/3 cup balsamic vinegar Honey Garlic 1/3 cup white vinegar Honey Mustard 1/3 cup white vinegar 1 cup oil ½ cup oil 1 cup olive oil 1 cup oil 1 cup oil 2 tablespoons minced white onion ¼ teaspoon salt 1 teaspoon sugar Pinch black pepper ½ cup mayonnaise Juice of ½ lemon ¼ teaspoon salt 1 teaspoon sugar Pinch black pepper 1 tablespoon minced garlic or ½ tsp garlic powder ¼ teaspoon salt ½ teaspoon dry oregano 1 teaspoon sugar or maple syrup 2 tablespoons minced garlic ¼ teaspoon salt Pinch black pepper 2 tablespoons liquid honey** 2 tablespoons any mustard ¼ teaspoon salt Pinch black pepper 2 tablespoons liquid honey** 1. Choose your dressing. 2. Add the listed ingredients to any jar with a tight-fitting lid. 3. Shake well. Add to a salad. 4. Store in the fridge. You can keep it for up to 1 week. 5. Shake well before using. **Honey NOT safe for children under 1 year. www.hsmm.ca 26

Family Meals www.hsmm.ca 29

Hamburger Patties Serves 6 Prep Time: 10 minutes Cook Time: 15 minutes Ingredients 0.454 kg (1 pound) ground meat (beef, pork, turkey, lamb, etc.) 1 egg 1 tablespoon onion powder ½ teaspoon garlic powder OR 2 cloves fresh garlic, minced 1 teaspoon Worcestershire sauce - optional Instructions 1. Place all ingredients in a large bowl. Mix well. 2. With clean hands, form 6 balls of meat. Flatten. Place on a plate. *At this point you can place patties in the freezer for another time. Wrap well in plastic. 3. Heat 1 tablespoon oil in a fry pan over medium high heat. Place patties in the fry pan. Cover the pan and cook for 5 minutes. 4. Flip the patties. Cook another 6-8 minutes until there is no pink inside**. 5. Serve on toast or in hamburger buns. 6. Add toppings. Here are some ideas: Sliced tomato + lettuce; 2 tablespoons mayo + 1/4 teaspoon garlic powder; 2 tablespoons mustard + 1 teaspoon honey; sour cream + salsa; red onion slices; melted cheese; pickle slices **Insert a meat thermometer into the middle of the ground meat; thermometer should read the following: ground meat (beef, veal, lamb and pork) temperature of 160 F (71 C) and ground poultry (for example, chicken, turkey) temperature of 165 F (74 C) www.hsmm.ca 30

Tomato Meat Sauce Serves 6 Prep Time: 10 minutes Cook Time: 15 minutes Ingredients 1 680mL can tomato sauce 1 tablespoon canola oil 1 onion, chopped 1 teaspoon garlic powder OR 2 or more cloves fresh garlic, minced 1 tablespoon dry oregano 1 tablespoon dry basil 1 tablespoon dry parsley 0.454 kg (1 pound) ground meat (beef, pork, turkey, lamb, etc.) 5-10 mushrooms, sliced - optional 2 cups frozen vegetables (broccoli, spinach, green beans) Instructions 1. In a fry pan heat oil over medium high heat. 2. Add onion, garlic, oregano, basil, parsley, mushrooms and cook 5 minutes. 3. Add ground meat. Cook, stirring often, until browned. Break apart meat with a fork as you cook it. 4. Add frozen vegetables. Stir. Cook for 15 minutes. Do not cover. 5. Serve over pasta, rice, polenta or quinoa. **For a vegetarian sauce use 2 cups cooked lentils. www.hsmm.ca 31

Meatloaf Serves 6 Prep Time: 10 minutes Cook Time: 60+ minutes Ingredients 0.454 kg (1 pound) ground meat (beef, pork, turkey, lamb, etc.) 1 onion, chopped 1 cup frozen vegetables, chopped in small pieces ½ cup fine bread crumbs, cooked rice OR instant oats 2 eggs, beaten 1 teaspoon salt ¼ teaspoon black pepper 4 tablespoons ketchup Instructions 1. Preheat oven to 375 F. 2. Mix all ingredients well in a large bowl. 3. Place in loaf pan. Press down evenly. 4. Bake in oven for 60-75 minutes. 5. Check if it is done by sticking a toothpick or skewer inside. When it comes out dry it is done**. **Insert a meat thermometer into the middle of the ground meat; thermometer should read the following: ground meat (beef, veal, lamb and pork) temperature of 160 F (71 C) and ground poultry (for example, chicken, turkey) temperature of 165 F (74 C) www.hsmm.ca 33

Ground Meat Skillet Serves 6 Prep Time: 10 minutes Cook Time: 15 minutes Ingredients 0.454 kg (1 pound) ground meat (beef, pork, turkey, lamb, etc.) 1 tablespoon oil 1 onion, chopped ½ teaspoon garlic powder OR 2 or more cloves fresh garlic, minced 1 teaspoon Worcestershire sauce - optional 2 cups frozen vegetables 2 cups cooked rice OR 1 cup dry rice + 2 cups water Instructions 1. If you don t have leftover rice: 1. Add dry rice and water to a small pot. Cover. 2. Bring to a boil over high heat. 3. Once boiling, turn heat to medium low. Cook for 20 minutes (white rice) or 45 minutes (brown rice) or until all the water is absorbed by the rice. Set aside. 2. Heat oil in fry pan over medium high heat. Add onion, garlic, Worcestershire sauce (optional) and ground meat. Cook about 7-10 minutes, stirring frequently, until meat is completely browned and separated. 3. Add frozen vegetables. Cook 5 minutes until heated through. 4. Add cooked rice. Mix well. Cook about 5 minutes until hot. www.hsmm.ca 34

Lazy Cabbage Rolls Serves 4-6 Prep Time: 20 minutes Cook Time: 45-60 minutes Ingredients 1 tablespoon oil 2 cups cooked rice OR cook 1 cup dry rice + 2 cups water ¼ green cabbage, shredded/sliced 0.454 kg (1 pound) ground meat (beef, pork, turkey, lamb, etc.) ½ large onion, finely chopped 1 egg, beaten 1 teaspoon salt 1 tsp dry oregano + 1 tsp dry basil 1 tablespoon dry parsley 1 500-650mL jar spaghetti sauce Instructions 1. If you don t have leftover rice: 1. Add dry rice and water to a small pot. Cover. 2. Bring to a boil over high heat. 3. Once boiling, turn heat to medium low. Cook for 20 minutes (white rice) or 45 minutes (brown rice) or until all the water is absorbed by the rice. Set aside. 2. Grease a baking dish or roasting pan with oil. Preheat your oven to 375 F. 3. Place shredded cabbage in a large bowl. Pour enough boiling water over to cover cabbage and let stand 10 minutes. Drain. Set aside. 4. In a large bowl mix cooked (cooled) rice, softened cabbage, raw meat, egg, salt, herbs and ½ the chopped onion. Mix well. 5. Roll into 8 balls and place in the baking dish. 6. Mix the leftover onion and parsley with the spaghetti sauce. Pour over the cabbage rolls. 7. Place in the oven for 45-60 minutes, until bubbling in the middle and meat is no longer pink and cooked all the way through. 8. Serve with sour cream or plain yogurt. **Insert a meat thermometer into the middle of the ground meat; thermometer should read the following: ground meat (beef, veal, lamb and pork) temperature of 160 F (71 C) and ground poultry (for example, chicken, turkey) temperature of 165 F (74 C) www.hsmm.ca 35

Shepherd s Pie - 2 Ways Serves 6 Prep Time: 30 minutes Cook Time: 60 minutes Ingredients Meat Layer 0.454 kg (1 pound) ground meat (beef, pork, turkey, lamb, etc.) OR 15-20 mushrooms, washed and sliced 2 tablespoons oil 2 or more cloves fresh garlic, minced OR ½ tsp garlic powder ½ teaspoon each: salt, ground black pepper Potato Layer 6 medium red potatoes, cut in 4 ½ teaspoon salt (for potatoes) 1/2 cup milk 2 tablespoons margarine Vegetable Layer 1 tablespoon Italian herbs (mixed, basil or oregano) ¼ teaspoon salt 2 celery stalks, chopped 3 carrots, finely chopped 3 cups frozen vegetables 1 cup cheese, grated - optional www.hsmm.ca 36

1. Traditional Pie Instructions 1. Preheat oven to 375 F. 2. In a fry pan, cook the ground meat or mushrooms, oil, garlic and salt and pepper until brown. Set aside. 3. Place cut potatoes in a large pot and cover with water. 4. Bring water to a boil over high heat. Once boiling, turn heat to medium and cook potatoes for 20 minutes or until fork tender. Drain the water off and return potatoes to the pot. 5. Mash the potatoes with a fork or potato masher. Add ½ cup milk, margarine and salt. Mix well. Set aside. 6. Mix chopped celery, chopped carrots, frozen vegetables together with the Italian herbs, salt and pepper. 7. In your baking dish spread about 1/3 of the mashed potatoes. Put all vegetables in. Add ground meat or mushroom mixture. Spread evenly. Top with remaining potatoes. 8. Top with cheese. 9. Bake in oven for 45-60 minutes, until brown and bubbling. OR 2. Simple Stovetop Instructions 1. Prepare meat or mushrooms as above. 2. Prepare potatoes as above. 3. Cook vegetables, herbs, salt and pepper in fry pan for 7-10 minutes over medium high heat, until tender. 4. On each plate layer potatoes, then cheese (so it can melt in the middle), meat or mushrooms, vegetables and top with remaining potatoes. www.hsmm.ca 37

Taco Meat Serves 8 Prep Time: 10 minutes Cook Time: 15 minutes Ingredients 0.454 kg (1 pound) ground meat (beef, pork, turkey, lamb, etc.) 1 tablespoon oil ½ onion, chopped 2 or more cloves fresh garlic, minced OR ½ tsp garlic powder 1 tablespoon chili powder ½ teaspoon ground cumin optional ¼ teaspoon cayenne pepper optional ¼ teaspoon red pepper flakes optional Instructions 1. Heat oil in fry pan over medium high heat. Add onion and ground meat. Cook about 7-10 minutes, until meat is browned. 2. Sprinkle garlic, chili powder, ground cumin, cayenne pepper and red pepper flakes over meat and add 2 tablespoons water. Mix well. Cook 5 minutes until heated through. 3. Serve in tortilla wraps. See page 39 for more filling ideas. www.hsmm.ca 38

Taco Filling Ideas Mix and match 4-5 of any of these fillings to make your favourite tacos. Combinations on page 40. Ingredients to Try One of these And any of these Taco Meat (page 38) Cooked chicken, shredded Fish Taco filling (page 41) Black bean dip (page 41) Sliced avocados Tomatoes, chopped Onion, sliced thinly Salsa Cilantro, chopped Green onions, chopped Cumin fried corn (page 42) Sour cream or plain yogurt Cooked rice Cheese, grated Coleslaw Lettuce Squeeze of lemon or lime www.hsmm.ca 39

Taco Combos - 5 ways See page 39 for lots more ideas Mexican chicken Chili Meat Fish tacos Black Bean Veggie Cooked chicken Cumin fried corn (page 42) Taco Meat (page 38) White or brown rice Fish taco filling (page 41) Cilantro Cheese Lettuce Sour Cream Salsa Salsa Black bean dip (page 41) Sliced avocado Green onions Coleslaw Tomatoes Cumin fried corn (page 42) Salsa & sour cream + a squeeze of lemon, lime or orange - optional Onion Salsa & sour cream www.hsmm.ca 40

Black Bean Dip Serves 6 (2 tacos each) Ingredients 1 can black beans, drained and rinsed 2 or more cloves fresh garlic, minced OR ½ tsp garlic powder ½ teaspoon onion powder ½ teaspoon salt - optional ¼ teaspoon black pepper Mix all together. Mash if desired. Fish Taco Filling Serves 2 (2 tacos each) Ingredients 1 can tuna, drained 2 tablespoons mayonnaise 1 green onion, chopped Mix all together. **In pregnancy, choose chunk light tuna more often than white and albacore. www.hsmm.ca 41

Cumin Fried Corn Serves 6 (2 tacos each) Ingredients 2 cups frozen corn 1 tablespoon oil 1 teaspoon dry cumin (powder) ½ teaspoon onion powder 1 teaspoon salt Place all in a fry pan over medium high heat. Fry for 5 minutes. www.hsmm.ca 42

Coconut Rice Serves 4 Ingredients 1 cup rice 2 cups water 1 400mL can coconut milk ½ teaspoon salt Instructions 1. Combine all ingredients in pot. Heat on high until boiling. Cover. 2. Reduce heat to medium low. 3. Cook for 20-25 minutes. Uncover. Stir. www.hsmm.ca 43

Peanut Thai Stir Fry Serve with rice and vegetables. 4 servings Prep Time: 10 minutes Cook Time: 15 minutes Ingredients ¼ cup peanut butter 1 tablespoon soy sauce 1 tablespoon brown sugar 2 teaspoons hot sauce 2 teaspoons oil 0.680 kg or 1½ pounds stewing beef, boneless pork or boneless chicken thighs or breast 1 green onion, chopped 2 tablespoons peanuts (optional) salt and pepper to taste Instructions 1. In a large bowl, mix up sauce: peanut butter, soy sauce, sugar, hot sauce and oil. Set aside. 2. Cut meat into thin strips. Cook and stir over medium heat for 15 minutes. (If using cooked chicken, reheat.) 3. Place the cooked meat in the sauce and coat well. Top with chopped green onion, peanuts. 4. Serve immediately on cooked rice. www.hsmm.ca 44

Simple Vegetable Stir Fry Serve vegetables with coconut rice on page 43. 4 servings Prep Time: 10 minutes Cook Time: 25 minutes Ingredients 1 tablespoon oil 1 onion, chopped 3-4 cloves fresh garlic, minced OR ½ tsp garlic powder 1 carrot, chopped 1 celery stalk, chopped 3 cups fresh or frozen vegetables such as: Red or green pepper, chopped Asian greens or broccoli, chopped Spinach, fresh or frozen Frozen corn, peas, squash Mushrooms, chopped Cabbage, shredded Green beans (frozen or fresh), chopped Zucchini, sliced thin Firm tofu, drained well & chopped Instructions 1. In fry pan, heat oil over medium high heat. Add onion, garlic, carrot & celery. 2. Add vegetables. Cook for 3 minutes, stirring often. 3. Add sauce. See box on right. 4. Cook 3 more minutes. Serve with rice. Sauce Ingredients Combine 2-3 of the following: 2 tablespoons Worcestershire sauce 1 tablespoon soy sauce 2 tablespoons sesame oil 1 tablespoon lemon or orange juice ½ teaspoon ground ginger ¼ teaspoon black pepper 1 tablespoon sugar www.hsmm.ca 45

Stovetop Mac and Cheese Makes: 4 large servings Prep Time: 15 minutes Cook Time: 15 minutes Ingredients 2 ½ cups macaroni or any small shell pasta 2 cups grated cheddar cheese 2 tablespoons flour ½ teaspoon salt 1 cup milk 1 tablespoon margarine or butter Instructions 1. Fill a large pot ½ full with water. Bring to a boil. Add dry pasta. Cook 8-9 minutes with no lid. Drain. Set aside. 2. Shred the cheese and place in a large bowl. Add flour and salt. Toss well. 3. Add cheese mixture to the cooked, drained pasta. Stir well until melted. 4. Turn the heat back on to medium high. Add the milk and margarine or butter. Stir and cook 3-5 minutes until thickened and super creamy. www.hsmm.ca 46

Soups & Sides www.hsmm.ca 49

Cheesy Broccoli Cauliflower Soup Serves 6 Prep Time: 15 minutes Cook Time: 30 minutes Ingredients 1 tablespoon oil 1 onion, chopped 1-2 cloves fresh garlic, minced OR ¼ tsp garlic powder 3 cups frozen broccoli and cauliflower 2 teaspoons dry oregano ½ teaspoon black pepper 1 teaspoon salt 6 cups water ½ cup cheese, shredded ½ cup milk Instructions 1. Fry oil and onion over medium high heat in a large soup pot for 5 minutes. 2. Add garlic and fry 3 more minutes. Stir often. 3. Add vegetables, herbs, salt and pepper. Cook 5 minutes. 4. Add water and bring to a boil. Cook for 10 minutes. Remove from heat. 5. Stir in cheese and milk. Serve. www.hsmm.ca 50

Chicken Noodle or Rice Soup Serves 8 Prep Time: 15 minutes Cook Time: 30 minutes Ingredients 1 tablespoon margarine or oil 1 onion, chopped 3 carrots, chopped 3 celery stalks, chopped 1 tablespoon salt ½ teaspoon black pepper ½ teaspoon dry tarragon optional ½ teaspoon dry sage - optional 6 cups water 2-3 cups cooked chicken, chopped 2 cups frozen vegetables (peas, corn, beans, edamame) 2 cups cooked pasta or rice, drained Instructions 1. Place onion, celery and carrots in a large pot with margarine or oil, salt, pepper and spices if using. Heat over medium heat for 5 minutes. 2. Add water. Bring to a boil over high heat. 3. Cover the pot and turn heat to medium low. Cook for 30 minutes. 4. Add meat and vegetables to the pot. Let boil and cook for at least 5 minutes. Add salt and pepper if needed. 5. Put cooked pasta or rice into soup bowls. Serve soup on top. * Keep the pasta/rice separate or they get soggy in the soup. www.hsmm.ca 51

Butternut Squash Soup Makes 8-12 servings Prep Time: 20 minutes Cook Time: 2 hours + 30 minutes Ingredients 1 butternut squash 1 tablespoon canola oil 1 onion, chopped 3 celery stalks, chopped 3 carrots, peeled and chopped 1 yam or sweet potato, peeled and chopped 1 teaspoon salt 1 ½ teaspoon black pepper 4 cups water Instructions 1. Preheat oven to 350 F. 2. Wash the squash. Cut in half. Scoop out the seeds**. Place both halves of the squash on a baking sheet and roast for 1 hour. Flip and roast for another 45 minutes. Let cool. Once cooled, use a big spoon to scoop out the cooked squash. Place in a bowl and mash. 3. Heat oil over medium heat in a large soup pot. 4. Add onion, carrot and celery and cook until softened. Stir often. 5. Add yam or sweet potato chunks. Fry for another 5 minutes. 6. Add cooked squash, salt, pepper and water to the pot. Stir together well. 7. Turn heat to high. Watch it. When the soup boils, reduce the heat again to medium. Cover the soup. Let cook on medium for 20-30 minutes until very soft. Stir frequently. 8. For a smooth soup, put a hand blender into the soup pot. Blend it up or mash with a masher or fork. ** For a delicious snack, you can roast the squash seeds. Remove seeds, wash off pulp. Toss with a sprinkle of salt and bake in the oven at 350 F for 20-30 minutes or until dry and crunchy. www.hsmm.ca 52

Split Pea Soup with Ham or Chicken Serves 12 Prep Time: 15 minutes Cook Time: 1 hour Ingredients 1 tablespoon oil 0.454 g (½ pound) cooked ham OR raw boneless chicken thighs 1 large onion, chopped 3 celery stalks, chopped 2 carrots, chopped 1 tablespoon dry thyme 3 cups dry split green peas 10 cups water 1-3 tablespoons black pepper (to taste) 1 teaspoon salt ** Add salt last after split green peas are fully cooked. Instructions 1. Chop cooked ham or raw chicken into small pieces. 2. Add oil to large pot - cook meat, onion, celery, carrots, thyme and peas in a large soup pot over medium high heat for 5 minutes. Stir often. 3. Add 10 cups of water. Bring to a boil over high heat. Cover the pot and turn heat to medium low. 4. Cook for an hour. Stir every 15 minutes. 5. Add salt and pepper after completely cooked. www.hsmm.ca 53

Roasted Root Vegetables Serves 4 Prep Time: 10 minutes Cook Time: 45 minutes Ingredients 3 tablespoons oil ½ teaspoon salt 1 tablespoon dry rosemary OR mixed Italian herbs 4 cups mixed raw vegetables, cubed, peeled, such as: Sweet potato Yam Carrot Parsnip Broccoli Cauliflower Turnip Potato Onion Garlic cloves (a few only) Instructions 1. Preheat oven to 375 F. 2. Toss 4 cups of vegetables with oil, salt and herbs. 3. Spread out on baking sheet or roasting pan. Cook 25 minutes. 4. Remove from oven. Turn vegetables. Return to oven. Cook another 15-25 minutes until tender. Poke with a fork to check that they are done. www.hsmm.ca 54

Mashed Sweet Potato 4 servings Prep Time: 5 minutes Cook Time: 20 minutes Ingredients 2 large sweet potatoes, peeled 2 tablespoons margarine or butter 3 tablespoons orange juice ½ teaspoon salt Instructions 1. Cut potatoes in 4. 2. Place in pot and cover with water immediately. 3. Bring to a boil and cook for 20 minutes or until tender. 4. Drain. Mash with margarine, juice and salt. www.hsmm.ca 55

Sesame Fried Tofu Serve with Simple Vegetable Stir Fry (page 45) or eat as a snack. 4 servings Prep Time: 5 minutes Cook Time: 10 minutes Ingredients 1 package (350g) tofu, firm 2 tablespoons sesame oil 2 tablespoons sesame seeds ½ teaspoon salt Instructions 1. Drain water from tofu. 2. Slice thinly, like a slice of cheese. 3. In fry pan, heat sesame oil over medium high heat. Fry tofu slices for 3-5 minutes, until browning at edges. Flip. Cook another 5 minutes or until fully brown. 4. Remove from heat. Place in a bowl. 5. Toss with salt and sesame seeds. www.hsmm.ca 56

Eggs www.hsmm.ca 59

Breakfast Skillet Makes 4 servings Prep Time: 5 minutes Cook Time: 7 minutes Ingredients 4 eggs 1 tablespoon oil 2 tablespoons chopped onion ½ cup chopped green or red peppers or frozen vegetables ¼ teaspoon of each: black pepper and salt Instructions 1. Heat oil in a fry pan over medium heat. 2. Fry onion and vegetables for about 4 minutes, stirring. 3. Add eggs and salt and pepper. Stir well with a fork. 4. Stir for 3-4 minutes, until no liquid is left in the pan. **In pregnancy and for small children, avoid eating runny yolks. www.hsmm.ca 60

Hardboiled Eggs 4 servings Cook Time: 7 minutes Ingredients 4 eggs Instructions 1. Place 4 raw eggs, in their shells, in a small pot. 2. Cover with water. 3. Place on stove, turn heat to high. 4. When water boils turn OFF the heat. 5. Let stand, covered, for 20 minutes on the stove burner. 6. Drain hot water. Fill pot with cold water and cool for 2 minutes. Crack and peel. **In pregnancy and for small children, avoid eating runny yolks. TIP: Hardboiled eggs with shell on will keep 1 week in the fridge. www.hsmm.ca 61

Fried Egg 1 serving Cook Time: 7 minutes Ingredients 1 egg ½ teaspoon oil, margarine or butter Pinch salt and pepper Instructions 1. Heat oil in a fry pan over medium heat. 2. Crack egg into the pan. 3. Cover and let cook for 3-4 minutes, until white is cooked. **In pregnancy and for small children, avoid eating runny yolks. www.hsmm.ca 62

Spicy Chili Baked Eggs Makes 4 servings Prep Time: 10 minutes Cook Time: 30 minutes Ingredients 4 eggs 1 cup cheddar cheese, grated 1 can (127mL) green chilies, drained and rinsed OR ½ cup salsa ¼ teaspoon of each: ground cumin, black pepper and salt Instructions 1. Heat oven to 350 F. 2. Grease a square baking pan with margarine or oil. Set aside. 3. Crack eggs into a large bowl. Mix with a fork until bubbles appear on top. 4. Add grated cheese, chilies or salsa and spices. Mix. 5. Pour into greased pan. 6. Place in oven for 30 minutes, until firm in the centre. 7. Cut into squares and serve. **In pregnancy and for small children, avoid eating runny yolks. www.hsmm.ca 63

Fluffy Scrambled Eggs Makes 4 servings Prep Time: 5 minutes Cook Time: 7 minutes Ingredients 4 eggs 1 tablespoon water 1 tablespoon milk Pinch salt and pepper 1 tablespoon oil Instructions 1. Mix all ingredients in a large bowl with a fork. 2. Heat oil in a fry pan over medium heat. 3. Add egg mixture. 4. Stir eggs until there is no liquid left in the pan, 3-5 minutes. **In pregnancy and for small children, avoid eating runny yolks. www.hsmm.ca 64

Make Eggs a Meal Serve any style eggs with toast, rice or tortilla wrap and any of these: Salsa Sliced peppers Sliced tomatoes Beans Fried plantain OR Put your favourite eggs in a bun with a slice of cheese, tomato and lettuce for a breakfast sandwich. OR Drop a raw egg into your chicken noodle soup, when boiling. Continue to boil the soup and cook for 10 minutes. www.hsmm.ca 65

Breakfast & Baking www.hsmm.ca 67

Blueberry Pancakes Serves 4 Prep Time: 10 minutes Cook Time: 20 minutes Ingredients 2 cups flour 2 tablespoons baking powder 2 tablespoons sugar ¼ teaspoon salt 2 cups milk 2 eggs 2 tablespoons oil, margarine or butter 1 cup fresh or frozen blueberries (or other fruit such as apple or pear pieces) 1 teaspoon margarine for frying Instructions 1. In a large bowl whisk flour, baking powder, sugar and salt. Set aside. 2. In a separate bowl mix milk, eggs and oil. Use fork or whisk to mix until little bubbles appear on the surface. 3. Add the milk, eggs and oil to the flour mixture. Do not overmix. 4. Heat margarine in frying pan over medium heat. 5. Pour ¼ cup portions of batter into fry pan. 6. Sprinkle each pancake with a few blueberries (or fruit). 7. When bubbles on top of batter pop, flip. 8. Cook for 1-2 minutes more, until bottoms are brown. Remove from pan and keep warm on a plate. 9. Repeat until all pancakes are cooked. www.hsmm.ca 68

Pancake Topping Ideas plain or flavoured yogurt chopped bananas and raisins heat up 2 cups frozen fruit for a quick fruit sauce squeeze a fresh lemon and sprinkle icing sugar jam or honey** sprinkle a bit of cinnamon and sugar **Honey NOT safe for children under 1 year. www.hsmm.ca 69

Vegetable Strata A strata is a layered dish made with eggs, bread and vegetables. Makes 4 servings Prep Time: 5 minutes Cook Time: 35-45 minutes Ingredients ½ loaf of bread (stale bread is fine!) 1 tablespoon oil ½ onion, finely chopped ½ teaspoon salt ¼ teaspoon black pepper 1 cup frozen vegetables OR 300g frozen spinach, thawed and well drained 4 eggs 1 ½ cups milk 1 tablespoon prepared mustard OR 1 teaspoon dry mustard 1 cup cheese, shredded Instructions 1. Preheat oven to 350 F. 2. Chop or tear up bread into small cubes. Should make 4-5 cups. Set aside. 3. Cook oil, onion, salt, pepper and vegetables over medium heat for 5-8 minutes until onions are clear. 4. In a mixing bowl add eggs, milk and mustard. Mix. 5. In a greased loaf pan or casserole dish, place bread cubes on the bottom, then top with vegetables. Pour egg mixture on top. Top with cheese. 6. Place in oven for 35-45 minutes, until firm in the middle and cheese is browned. www.hsmm.ca 70

Oatmeal Raisin Cookies Makes 12 large or 24 small cookies Prep Time: 10 minutes Cook Time: 15 minutes Ingredients ¼ cup margarine ¼ cup white sugar ¼ cup brown sugar 1 egg OR 1 banana 1 teaspoon vanilla - optional ½ cup flour 1/8 teaspoon baking soda ¼ teaspoon cinnamon 1/8 teaspoon nutmeg optional Pinch salt ¾ cup oats (regular or quick) ¼ cup raisins Instructions 1. Preheat oven to 350 F. 2. In a small bowl cover raisins with hot water. Soak 15 minutes. Drain. 3. In a bowl, mix margarine, sugars, egg or banana and vanilla. 4. In a separate bowl, mix flour, baking soda, oats, cinnamon, nutmeg (optional) and salt. 5. Combine wet and dry ingredients and raisins. Mix until all dry ingredients are wet. 6. Roll small balls of dough and put balls on greased baking sheet. Flatten with a fork. 7. Bake for 12-15 minutes until firm in the middle. www.hsmm.ca 71

Muffins - 5 Recipes Makes 12 muffins OR 1 regular loaf Prep Time: 15 minutes Cook Time: Muffins 15-18 minutes OR Loaf 35-40 minutes Instructions 1. Preheat oven to 350 F. 2. Grease muffin tin or loaf pan with a few drops of canola oil OR use paper muffin liners in each muffin cup. 3. In a large bowl, mix the flour, sugar, baking powder, salt and cinnamon (if using) with a fork. 4. In a separate bowl, mix the oil or melted margarine, eggs and milk. 5. Pour the wet mixture into the flour mixture. Mix just until all the flour is wet. Do not overmix. Stir in fruit or nuts. 6. Pour batter into muffin cups or loaf pan. Fill muffin cups 2/3 full. 7. Place in 350 F oven. Bake muffins for 15-18 minutes and loaf for 35-40 minutes. 8. To test if they re done poke with a wooden toothpick. When toothpick comes out clean, they re ready. 9. Remove from pan to cool. www.hsmm.ca 72

Whole Wheat Blueberry Apple Cinnamon Honey Orange Cranberry Flour, white 1 cup 2 cups 2 cups 2 cups 2 cups Flour, whole wheat 1 cup Sugar ½ cup ½ cup ½ cup 1/3 cup 1/3 cup Baking Powder 1 tablespoon 1 tablespoon 1 tablespoon 1 tablespoon 1 tablespoon Salt ½ teaspoon ½ teaspoon ½ teaspoon ½ teaspoon ½ teaspoon Cinnamon - - ½ teaspoon - - Oil, Butter or Margarine, melted 6 tablespoons 6 tablespoons 6 tablespoons 6 tablespoons 6 tablespoons Egg 1 1 1 2 1 Milk 1 cup 1 cup 1 cup 1 cup 1 cup Fruit Add 1 cup fresh, frozen or dried fruit 1½ cups frozen blueberries 1 cup shredded apples (not peeled) 2 oranges peeled & chopped. Place orange pieces in the bottom of each muffin cup Drizzle each with honey** (optional). Pour batter on top. 1 cup dry cranberries **Honey NOT safe for children under 1 year. www.hsmm.ca 73

Drinks www.hsmm.ca 75

Fruit Waters - 5 Ways Trying to avoid soft drinks? Aiming for one less cup of coffee? Mix up a batch of fruit water and enjoy. Ingredients Choose one of these fruit and flavour combinations: 1 cup watermelon, crushed/cubed + 1 tablespoon fresh or dry mint 1 cup cucumber + ¼ cup lime or lemon 1 cup grapefruit + 1 tablespoon dry rosemary 1 cup orange + ¼ cup crushed frozen blueberries 1 cup strawberry + ¼ cup kiwi Instructions 1. Crush or chop ingredients. Use a plate or bowl so you can save the juice that comes out as you cut. 2. Place ingredients in a water pitcher. Include the juice. 3. Fill with cold water. 4. Stir well. Let sit for at least 20 minutes or up to 2 days in your fridge. www.hsmm.ca 76

Smoothies - 5 ways A great breakfast or snack anytime. Makes 2 servings Prep Time: 5 minutes Ingredients 2 cups yogurt, plain or flavoured ½ cup milk 1 banana, sliced 2 cups of any fresh or frozen fruit Classic Frozen Smoothie Prairie Favourite Protein Booster Tropical Punch Fresh or Frozen Fruit Ideas 1 cup frozen blueberries + 1 cup frozen mango chunks 1 ½ cups peeled apple slices 2 cups mixed frozen fruit + + ½ cup instant or regular oats 2 tablespoons peanut or alternate nut butter 1 cup canned pineapple + 1 cup orange slices Sweet Summertime 2 cups canned peaches or apricots, drained + 1 tablespoon honey**, optional Instructions 1. Place all ingredients in a blender. 2. Blend until smooth. 3. Pour into a cup. **Honey NOT safe for children under 1 year. www.hsmm.ca 77

Homemade Hot Chocolate 2 servings Prep Time: 5 minutes Cook Time: 5 minutes Ingredients 3 cups milk 2 tablespoons cocoa powder 2 tablespoons sugar Instructions 1. Place all ingredients in a small pot. 2. Whisk until blended. Heat over medium heat, stir often. 3. Do not let the milk come to a boil. When milk is steaming, pour into 2 mugs. Enjoy. www.hsmm.ca 78

Homemade Herbal Tea Makes 1 mug of tea Prep Time: 5 minutes Ingredient - Options 2 piece of fresh ginger, peeled Juice from ½ lemon or orange 3-5 mint leaves, mash with a spoon Pinch of cinnamon 1 tsp honey Instructions 1. Set water to boil. 2. Put 1 to 4 fresh herbs and flavours in a heat-safe mug. 3. Pour boiling water into the mug. 4. Add honey, optional. 5. Let stand for 5-10 minutes. **Honey NOT safe for children under 1 year. www.hsmm.ca 79

Snacks www.hsmm.ca 81

Granola Bars Pack these delicious bars in lunches or grab them on the go! Makes 12-16 granola bars Prep Time: 15 minutes Cook Time: 15 minutes Cooling Time: 2 hours - overnight Ingredients 2 ½ cups oats (quick or regular oats) ¼ cup pumpkin seeds ¼ cup sunflower seeds 1/3 cup honey** OR maple syrup OR corn syrup ¼ cup margarine or butter, melted ¼ cup brown sugar ½ teaspoon vanilla - optional ¼ teaspoon salt ½ cup raisins ¼ cup chocolate chips Instructions 1. Preheat oven to 350 F. 2. Toast oats and seeds on a baking sheet for 15 minutes. 3. In a saucepan, on medium heat, melt margarine and add honey or syrup, sugar, vanilla and salt. Stir. 4. Place hot oats in a large bowl. Add hot sugar mixture. Add dry fruit and chocolate chips. Mix well. 5. Pour the mixture into a pan or container. Press flat. 6. Cool in the fridge for 2 hours or overnight. When firm, cut into slices. Store in fridge to keep firm. Make this granola your own special recipe Replace the ½ cup of seeds with any finely chopped nuts or seeds almonds, peanuts, walnuts. Change the raisins for chopped dates, cranberries, or chopped apricots. **Honey NOT safe for children under 1 year. www.hsmm.ca 82

Fruit Salad Serves 4 Prep Time: 5 minutes Ingredients Choose 4 cups of fruit. Here are some ideas: bananas, sliced apples, chopped (not peeled) orange or grapefruit slices, peeled and cut in half grapes, cut in half kiwis, peeled and cubed whole raspberries, blackberries or blueberries pineapple slices, chopped mixed frozen fruit canned fruit, drained and rinsed Instructions 1. If using frozen fruit, spread pieces on a plate to thaw for 1 hour. 2. Combine fruit in a serving bowl. 3. Squeeze juice from an orange or lemon to prevent apples, pears and bananas from browning. 4. Toss. 5. Serve with granola or yogurt or on its own. www.hsmm.ca 83

Homemade Popcorn Serves 2 (8 cups popped) Cook Time: 2-5 minutes Ingredients 1/2 cup popcorn kernels Stovetop Instructions 1. Place 2 tablespoons oil and 3 kernels of popcorn in pot over medium high heat. Cover. 2. When kernels pop, remove them. Add 1/2 cup popcorn kernels, cover and REMOVE from the heat. 3. Count to 30. 4. Return pot to high heat. Cover. 5. Shake pot lightly back and forth while popping. 6. As soon as popcorn pop noises stop remove from heat. Microwave Instructions 1. Place popcorn kernels in brown paper bag. (NO OIL) 2. Fold and seal the bag well. Multiple folds, and tight corner tabs help. 3. Stay nearby. Cook in microwave on high for about 2 minutes or until popping sounds slow to 3-4 seconds apart. 4. CAUTION HOT BAG! www.hsmm.ca 84

Fancy Popcorn - 5 ways Toss a bowl of popcorn with 2 tablespoons melted margarine, butter or oil and any of these flavour combinations. Chili Parmesan Cinnamon Maple Rosemary Parmesan Basil Garlic Dill Pickle ½ teaspoon chili powder + 2 tablespoons dry parmesan cheese + ½ teaspoon salt 1 teaspoon cinnamon + 2 tablespoons maple syrup 1 teaspoon dry rosemary + 2 tablespoons dry parmesan + ½ teaspoon salt 1 teaspoon dry basil + ½ teaspoon garlic salt 2 teaspoons coriander + 2 teaspoons dry dill + ½ teaspoon ground mustard + ½ teaspoon garlic powder + ½ teaspoon onion powder + ½ teaspoon celery seed + 1 teaspoon lemon juice + ½ teaspoon salt www.hsmm.ca 85

Cook s notes & ideas

Cook s notes & ideas