Post on 11-Sep-2021
THERESAALBERT-RATCHFORD
CookOnceaWeekAndEatWellEveryDay
DedicatedtoGuyandJameson.Frommyfirstdisaster,JerkTofu,throughbreastmilk,babyfoodandRedRiverCereal,allthewaytoSushiforfiresidesupper–bothofyouhavetriedeverybite,gavehonestopinionsandgavemethecouragetogoon.
CONTENTS
CoverTitlePageIntroductionWEEK1WEEK2WEEK3WEEK4WEEK5WEEK6WEEK7WEEK8WEEK9WEEK10WEEK11WEEK12WEEK13WEEK14DessertsandSnacksIndexAcknowledgementsWhyWeLovetoCookOnceaWeekCopyrightAboutthePublisher
Introduction
Here’s the secret to a meal planning system that will save you hoursthinking aboutmeals, grocery shopping and the kitchen.Cook Once aWeek simplifies things by providing you with a weekly meal plan ofsurefire family pleasers. Most recipes are designed to be successfullydoubledand thebalance frozen for futureuse. Suggestions formakingleftovers intobrand-newmeals (theseare theGrabandGopartof therecipes) are included to stretch three cooked meals into five–one foreverynightof theworkweek.Thebestpartof theprocess is thateachweekly plan is designed to be cooked all in one afternoon. Using nomore than three hours on a Sunday, you can prepare not only thatnight’sdinnerbutalsothemealsfortherestoftheweek.Theeconomyof motion never looked so good. The idea is to get as much done aspossible.Ifyouhavetobeinthekitchenanyway,whynotletitbetheonlytimeyouliftorcleanapotallweek!Allofyournutritionalwisheshavebeenconsidered.CookOnceaWeek
hasfewtransfats,haslowerstarchandcarbs(weusewholegrains)andkeepshealthyfatsinhealthyproportions.CookOnce aWeek is designed not only to simplify andmakemeals
healthfulbutalsotoreducethecostofdoingso.Buyingonlywhatyouneed reduces the feeling-guilty cycle of buying with the best ofintentions, letting things rot then throwing them away. Our shoppinglists includeeverythingyouneedtogetthejobdone(deliciously!)andnothingmore.Thisisamuchsmarterwaytoshop.We know that today’s busy schedules have you at home for supper
aboutthreenightsperworkweekandtherestaregrabasyoucan,sowehave planned for exactly that with a little for leftovers. A quick,nourishing lunch or two is just one of the bonuses of our system.Everythingisbasedonafamilyoffour,whichisaroundnumber,soyoucan scale up or down as needed. Kids under eight usually eat halfportions,kidsbetweentheagesofeightand12cancountasaboutthree-
quarterportions,andkidsover12areanybody’sguessfromzerototwoportions. You’ll have to figure out the adolescent stomach as you goalong–justliketheirclothesandmusic.Wehave includedanentirechapterof recipes forkids tomakewithyou(seeBonusKidsWeek).Ifyou’vegotlittleones,wesuggestthatthismealplanbeyourfirstforayintoyournewsystemfortworeasons:themealsareutterlykidfriendlyandtherecipesaretheeasiestofthemall!Some families will use the Bonus Kids Week over and over again,venturingonlyintotheotherchapterswhentheyhavecompanyorhostabig familydinner.For fussyeaters,perhapsyourbestbet is tomakethesekids’mealsandfreezeeverythinginsingle-servingsizes.Kidscanmicrowave themonly after they have tried the rest ofwhat is put on thetable. No hassling or arguing; simply suggest that they get one of themealsthattheymadeandmicrowaveit.Aslongasyourmicrowaveoveniswithinreach,anychildoverthreecandothis—withsupervision.Ourexperiencewithkidstellsusthattheyaremuchmorelikelytoeatsomethingthattheyhaveinvestedin,andwedosuggestthattheSundaycook-a-thon include them as soon as they can hold a knife—whetheryou’remakingtheBonusWeekmealsoranyothers.Youcanstartthemaroundagetwowithaplastic“lettuceknife”andletthemcutupsaladgreens,thengraduatetoaserratedbreadknife,whichiseasiertohandleandharder to cut oneselfwith. By age three, they canhandle a smallparingknifeifwatchedandguidedwell.Ihavetaughtmanysix-,seven-andeight-year-olds tousea ten-inchchef’sknifesafelyas longas theyarethekindofkidwhocankeeptheireyeonthejob.
Howtousethisbook
Each week has a work schedule that outlines how you are going toaccomplish a week’s worth of healthy cooking in three or so hours.GettingeverythingpreparedonSundaysothatcookingtheeveningmealon any day later in the week is a simple, one-step process is thefoundation of this book. The work schedule will help you plan thepreparations,andtheendresultonabusyweeknightwillbealmostlikestoppingfortake-outonthewayhomeandwarmingitupinyourownoven.Exceptcheaper,healthierandyummier!Here’showtogetgoing:
Whenstartingamealplan,setoutallrecipeingredientsingroups around the kitchen. You don’t need any specialequipmentoralargespacebyanymeans.Theideaisthatyouuseyour spacewell:one sideof the sink forveggies,oneside forrawmeat;onesideofyourstove forcookingone dish and the other for cooking the second dish orpreppingsomethingelse.Therecipesareinorderofwhatyoustartfirstsoyoucanread eachweek’s recipes from beginning to end and justkeep moving until all of your ingredients are off thecounterandinthepots.Onceyougetgoing,itwillbecomeclearwhatneeds tohappennext. For instance,whenyouhit a point in the first recipe that says “simmer for 20minutes” you canmove on to the next recipe and get itstarted.Byhaving“stations”aroundthestove,youcanseewhatgoeswhereandyouwon’thavetokeepcheckingtherecipeandrunningtothefridge.Yourfirstattemptwillbetheclumsiestbutdon’tgiveup!Likeanything,theroutinewillbecome,well, routine.Eachweek isdesigned toeaseyoufurtherintotheprocess,startingwiththesimplestandmovingtothemorecomplex.A note about garbage: always keep a large bowl fordiscardsatthebackofyourcounterspacewhenworking.This eliminates the unnecessary steps to your waste orcompostbinoverandoveragain.Emptyingonecontainer
at the end of the cooking session ismuchmore hygienicandefficientthanmakingseveraldozentripstothetrash.Place one bowl next to your stove and one next to yoursinkdirectlyinfrontofyou.Assessyourstorageneeds.Ifyouwanttostoreyoursoupsinsingle-servingsizesbecauseyourfamilyeatsatdifferenttimes,thenpleasedoso.Ifyouaretheset-the-casserole-on-the-tablekindofhouseholdthenbesuretofreezeitallinone container. The reheating instructions are intended tobe flexible and you can adjust the reheating times up ordowndependingonyourneeds.Itisalwaysbettertofreezeinshallowcontainersbecausethefreezingprocesshappensmore quickly, keeping food fresher, and the reheatingprocessisfaster.
Asyougoalong,youwillfindthatyoualwayshaveoneortwodishesinthefreezerforquickmeals.Whenyoufindthatadishisahitwiththewholefamily,besuretodoubleitnexttimeyoumakeitandfreezeforfutureuse.Wehaveprovidedyouwithgrocerylistsforeachweek.Eachlisthasall of the ingredients that you need for thatweek, including theGraband Go options (usually for four servings). Once you are sure whichmealswillgooverwitheveryone(andwehaveplentyofvariationideasfor the fussiest members) you can photocopy the list to increase theamountofeachingredientasneededtodoubleortriplearecipe.Orvisitwww.cookonceaweek.ca. You will find all the shopping lists there foryouindownloadableform.Whenyouhaveacompletelistofallthatyouneedfortheweeklyplan(including your up-sizing, if necessary), you can photocopy this planmultipletimessoyoucanuseitoveragainthroughouttheseason.Trykeeping a binder with these shopping lists and tracking your grocerybills.Familylifebeingthecircusthatitis,wearesuretheothercopieswillgetmisplaced,splattereduponorchewedbythedog.Doyourselfafavour and keep this copy. Don’t lose sight of this page of crucialinformation!Attheendofeachweekthereisablankpage,readytobefilledwith
your notes. What did your kids like best? Did you change up somespicing,increaseservingsizes?Writeitdownsoyouwon’tforget.Allweeksaredesignedtocostapproximately$75for the foundationofthemeals,assumingthatyouhaveafewofthestaplesonhand.IfyouchoosetousetheGrabandGorecipestohelpyouwithquicksolutionsfor leftovers, thenyoucanassume thegrocerieswill costanother$25.Storage containers and sealable freezerbagswill cost extrabut canbereusedoften.GoodluckandenjoyallthefreetimethatCookOnceaWeekwillgiveyou.
Gettingorganized
OneofthethingsIdointhecoachingroleofmyjobistoshowpeoplehow toget through thatplanning, shoppingandcookingprocessmoreefficiently. I am amazed at howmany people try to skip that step ofplanning.Thentheyare,inturn,amazedathowmuchfoodrotsintheirfridge.Theprocessisdetailed,butherearemybesttips.
Shopping
Find out which day your market gets produce deliveriesandshoponthosedays.Thebestideaistoshopandcookonthesamedaysoyoucanskipthestepofputtingthingsaway!Always shop at the same store because you will get toknowwhattheycarryandwheretofinditquickly.Trytoshopearlyinthedayorlaterintheevening,whenstoresarequieter.Takeyour listwithyou.Donot try to“remember”at thestore.When shopping, be sure to gather all items from theperimeter of the store first. All fresh itemswill be foundthere,andyou’llneedonlyaveryfewminutes inspecificaislestogathercannedorpackagedgoods.Take extra produce bags and use them formeat but skipthem for most veggies because they are anotherunnecessarystep.Usingabinoraboxinsteadofgrocerybagssavestimeatthe store andathome,not tomention the environmentalbonus. Justpackyourownbinsandput similar things inone bin—pantry items, fresh meat with dairy andvegetables, cannedgoods.Whenyouget home, itwill beeasy toassignoneperson to thecupboardandone to thefridgeforunpackingduties.Store ingredients when possible in their recipe grouping.Keepingallofthevegetablesforacertainsoupinonebag
orcornermakesaquickerstart.If you are lucky enough to live in an urban centre withonline shoppinganddelivery,be sure to saveyour list intheir system so you only have to shop once and yourpreciouslistwillbetheretouseagain.
Cooking
Takeoutallrequiredpotsandbowlstostart.Cleanandchopallveggiesforallrecipesatoncesoyouarenotrunningfromthesinktothestove.Fry all onions (or common ingredients such as celery,peppers,etc.)requiredinonepanthenseparatethemintopotsasneeded.Get one recipe under control or to the “simmer for …”stagebeforemovingontothenext.If you modify a recipe, make notes so you will be ablemakethesamechangeseachtime.
Storing
Choose shallow, long storage containers if possible. Theywill cool and freezemore efficiently, preserving vitaminsandimprovingfoodsafety;theywillalsothawandreheatfaster.Moveafinishedproductfromthehottothecoldstageasquicklyaspossible.Donotcoolonthecounter. It issaferto put items in the fridge away from perishables such asmeatandmilk.Labelitemswithtapeandapermanentmarkerandincludethedate.Youmightremember,butchancesareyouwon’t.I don’t and I do this for a living. The time used solvingmysteries from your freezer is better spent just aboutanywhereelse.
Breakfast
Someofthemoststressfulmomentsinanyfamilyhouseholdareduringthemorninghours.Ourpictureofthe1950smominthekitchencallingthe boys to a breakfast of bacon and eggswith toast and juice seemsalmost absurd in today’s harried life. But there are ways to makebreakfastgosmoothlyandtotakethepressureoff.Aboxofcerealisnotreally the answer as it provides mostly carbohydrates and very littleprotein.Thegrumblytummywillbelookingformoresugarbyrecess.Afew hints on breakfast are all you need because it is the most oftenrepeatedmeal of theweek.Youwouldnotdreamof serving the samepizza five days in a row, but often today’s breakfast looks just likeyesterday’s.Thesecretisintheplanning.Whenyouhavetimeontheweekendtoprepareafewthings,whynotmakeafewmoreandfreezethemfortheweek?
BREAKFASTPLAN1:FRENCHTOAST
French toast is a chameleon with protein, omega-3 fatty acids, wholegrains,calciumandthensome. Ithasmanyfacesand isgreat tomakeaheadandfreezetobemicrowavedduringtheweekdayrush.BasicFrenchToast:Stirtogether1egg,2tbsp(25mL)milk,½tsp(2mL)sugar,½tsp(2mL)cinnamonforeachsliceofwholewheatbread.Scaleupperperson.(Addextrabreadforcookingnowtofreezefortheweek.) Soak bread in the egg mixture for a few minutes. Fry in anonstickpansprayedwithcookingsprayovermediumheatuntilbrown;flip andbrown the other side (about 2minutes per side). Eat now, orcoolandfreeze.
VARIATIONS
ButtermilkFrenchToast:Uselow-fatbuttermilkinsteadofmilkforacreamiertexture.
Thenutrientsarethesamebutthefluffiertextureissometimesmore
appealing.JuicyFrenchToast:Substituteorange,apple,pineappleoranyfavouritejuiceforthemilkinthemainrecipe.
EnglishMuffinorBagelFrenchToast:Substituteanytypeofbreadforachange.ShapesToast:Allowkidstousecookiecutterstoshapetheirtoastanywaytheylike.Trytouselargecutterstoreducewaste.Don’tthrowawaythecrusts:justeatthemyourself.
StuffedFrenchToast:HamandcheesesandwichescanbeturnedintoCroqueMonsieursbydippingineggmixtureandfrying.Anyofyourfavouritelunchfillingswork.
AppleCheesecakeFrenchToast:Putcreamcheeseandappleslicesbetweentwopiecesofhot,cookedFrenchtoastwithalittlesprinkleofcinnamon.
TOPPINGS
Of course maple syrup is called for but you can reduce its use byprovidingothertoppings.Fruitisalwaysatthetopofthelistforaddingvitaminsandfibreintoeachmeal.
FrozenBlueberryCompote:Bring2tbsp(25mL)eachwaterandgranulatedsugartoboilanddissolve.Add1cup(250mL)frozenblueberriesandbringtoboil;simmerfor5minutes.Storeinfridgeupto2weeks.
FrozenStrawberryCompote:Bring2tbsp(25mL)eachwaterandsugartoboilanddissolve.Add1cup(250mL)frozenstrawberriesandbringtoboil;simmerfor5minutes.Storeinfridgeupto2weeks.
AppleCompote:Thisisgreatforthoseapplesthataregoingalittlesoft.Keeptheskinsonifyoucangetawaywithit.Justscrubandrinsewellandchopoffbruisedbits.Bring2tbsp(25mL)eachwaterandsugartoboilanddissolve.Add1cup(250mL)choppedapplesand1tsp(5mL)cinnamonandbringtoboil;simmerfor5minutes.Storeinfridgeupto2weeks.
BREAKFASTPLAN2:DESSERTFORBREAKFAST
Oneoftheproblemswithbreakfastisitsreputation.Itcanbeaboringmeal that is pressure filled since it truly is the foundation of the day.Breakingfast is importantforthegrowing(orgroaning)brain thathasused up all of its fuel overnight and just can’t get into gear withoutsomethingtoburn.Totakethepressureoff,whynotletbreakfastbeadessertmeal?Youcan feelgoodabout servinganyoneofourdessertsfor breakfast (see recipes onpages 120 to 133). They are all designedwith nutrition in mind and have healthy doses of protein, fruits andvegetables.
BREAKFASTPLAN3:SHAKEITUP
Thinkofyourblenderasyourbestfriend.Letkidsfillitthenightbeforeto refrigeratewithanycombinationof the ingredientsbelow.Pickonefrom each category and simply blend them together in the morning.Eachpitcherwillservetwotothreepeople.
BREAKFASTPLAN4:WHATEVERWORKS
Therearea fewofuswhodon’t likebreakfastatallandwouldpreferlunch food.Ourculture isunique in its relianceongrainsand specificbreakfastmeals.Manyculturessimplyhavevariationsoftheothermealsinthemorninghours.Forinstance,inJapanyouwouldhaverice,misosoupandsomekindoffish;inMexicoyouwouldnotbesurprisedtoseebeansonyourplate. If your familyhas a favourite food, don’t balk atreheatingitforbreakfast.Itcanbefuntohavesouporchiliatthismealonceinawhile.Iftheyaskforit,breaktherulesandgiveittothem.
Lunch
Lunchstumps.Ifyouareforcedtopackalunchtosendtoschoolthenyouhave towalk the linebetweensendingsomething familiar soyourkidsdon’tgetteasedandsendingsomethingnutritious.Ifyouspendanytimeatallinmostschoollunchroomsyouwillseemorepackagedfoodsthan homemade lunches. Youwill also see the dessert eaten first, thefruitthrownintothegarbageandmoretalkingthaneatinggoingon.Ifyourchildrenaresenttoschoolwithagoodbreakfast,youcanbreatheeasilyknowingthattheywillmakeitthroughthedaywithoutstarving,sothereisnoneedtogotothelowestcommondenominatortogetthemto “eat something, anything!” Liquid is most important here. A gooddrinkwillkeeptheirbodiesfrombecomingdehydratedandthatis justasimportantaslunch.Thetrickhere,then,isaglassofmilk(preferablypurchasedfromschoolsoyoudon’thavetostockandtransportit)andsomethinginterestingenoughforthemtonibble.Ifmilkisnotavailableatschooltheninvestinafewsmallcontainers
thatyoucanpourmilkintoandpartiallyfreezesoitstayscold.Nothingturnsyouoffmilkfasterthanabiggulpofsourmilk.Atinypacketofchocolatepowder isnot the endof theworldand it is abetteroptionthan buying the chocolatemilk itself. Although I am dead against thecaffeineincocoabeingfedtokids,somekidssimplywon’tdrinkwhitemilk,andatleastyoucancontroltheamountbypackagingateaspoonof chocolate milk powder mixed with a teaspoon of instant drypowderedmilktoboostthecalcium.Lettingthekidsadditthemselvesaddstothefun.
VEGGIESTRATEGIES
Thebighurdleisvegetables.Beingrealisticaboutwhatourkidswilleatout of our sight means making the food as attractive as possible andkeeping portions small. Do not send what you know they will waste.Letting them see your commitment to vegetables sets up a lifelongbrainwashing, in a goodway. Invest in a crinkle cutter so your carrotsticks lookallwigglyandyour celery stuffedwith creamcheesehas awavy appearance. Dips are a good idea, too. Pick up some tiny
containers that you can fillwith salsa or guacamole at best or bottleddressingatworst.Hey,whatevergetsitin.AfewvegetablesdippedintoVeryCheesyYogurtDip(1cup/250mLyogurtmixedwith½cup/125mLshreddedCheddarcheeseand1tsp/5mLmayonnaise)andahandfulofwholegrain,transfatfreecrackersmakeforadecentlunch.Forextravegetables, take a lookat our recipe forKrispyKale (page44). If it ispacked in a hard container, it will travel well, and the similarity topotatochipsmakesitacceptabletoyoungertongues.
MUFFINS
Sometimesgettingvegetables intoachildmeanshidingthem,andthatmeans baking. Sweet Potato Muffins (page 122) or Zucchini Muffins(page 123) are good disguises that contain a whole grain, somevegetablesandsomeproteinfromtheeggs.Evenoneoftheseandaglassofmilkisabalancedmeal.
MEATANDOTHERPROTEINS
Anotherthingthatyouwantinthatlunchboxissomeprotein.Ourkids,being the carbohydrate hounds that they are,most often prefer breadwith something on it, but even they get bored of that so try some oftheseideas:
Meat“Fries”:SliceafewpiecesofmeatfromSundaydinnerintoFrench-fryshapesandsendsomeketchupormustardforthemtodip.
LunchRolls:Thesearesimplyslicedmeatsrolledaroundasliceofappleormelonandstuckwithatoothpick.Tryprosciuttoorturkeymeatratherthanhamorbologna.Prosciuttoisdrycuredwithoutnitrites,andturkeyisleanerthantheothertwo.
Soups,Stews,Pasta:Thevacuumbottleneedstomakeacomeback.Sendanyofthesoupsorstewsthatthekidslikefromyoursuppermeals.Pastaisgreattoo.Freshspinachtortellinihasfibreandfolicacidinitandifyoubuythefreshproductmadewithwholeeggs,youaregettingextraprotein.Itisanicetreat,especiallyifyousendsome
tomatosauceasadip.
Wieners:Thesecangoinavacuumbottleforagoodsurprise.Tryveggiewienersearlyinlifeandthekidswilllikethemmorethanthebeefkind,butevenchickenisaleanerchoicethanbeef.Besuretoboilthembeforehandandplaceinavacuumbottletokeepthematasafetemperatureuntillunch.Wrapfavouritetoppingsinsnacksizeresealablecontainerstogoalongwiththebun.
GrabandGo:Manyofourdinnermealshavegrab-and-goideasthatyoucanwrapupinawholewheattortillaandsendalongforlunch.Wrapsaregreatbecausetheyusemuchlessbreadtogetthejobdone,andwholewheatorspinachwrapsaremorenutritiousbiteforbitethantheplainvariety.Besuretocheckthelabelbecausesomewrapsdocontainpartiallyhydrogenatedshortening,whichcontainstransfattyacids.
Lunch-ables:Therearesomegreatcontainersthathavelittlecompartmentssoyoucanmakeyourownlunchpack.HowaboutaMake-Your-OwnPizzawithminiwholewheatpitasinonecompartment,tomatosauceinanotherandshreddedcheeseinthethird?Afewslicesofmeatcangointoanothercontainerandthekidscanbuildthepizzaatschool.
WEEK1
This starts youoffwitha truly simple,no-failweek.These recipes arevery familiar yethave simple adjustments tomake themhealthier andeasier. The Better Spaghetti Sauce recipe is my secret weapon. Not aweekgoesbythatIdon’tusesomeversionofthis,whichisalwaysinmyfreezer. Our family loves its sweetness, which is provided by thevegetables(butdon’ttellthemthat!).IfIdon’thavegroundbeef,Iusegroundchicken.IfIhavevegetariansoverIuseVeggieGroundRound.Iserve it in every combination imaginable: over pasta, in wraps, as apizzatoppingorjustoutofthemicrowavewithaspoon(whileItakeafour-minutelunchbreaklikeeveryothermotherIknow).Iwasdemonstratingtheflexibilityofthisrecipeonceonatelevision
programwhilemyhusbandanddaughterwatchedfromhome—shewasabouteightyearsold.AsIwasgratingonionandvariousother“gross”vegetablesintothesauce,hehadtoholdbacklaughterwhileshelookedoninhorror.“Noway,sheputs that in it?Ewwww,Iamnevereatingspaghettiagain!”shesaid.Herresolveonlylastedafewhourswhenshefiguredoutthatittastedgoodanyway.
BasicsButBetter
BetterSpaghettiSauce*Roasted Chicken to Please Everybody (with roasted carrots, potatoesandrutabaga)PorkRoastDijonSteamedSnowPeas
WORKSCHEDULE
1. Startspaghettisaucefirst,asitneedstosimmerwhileyouprepare
theremainingrecipes.Halfofthiscanbestoredinthefridgetouse
thisweekandtheotherhalfshouldbefrozeninsingleservingsizes
forupto4weeks.
2. Prepareveggiesforthechickendishandlayonbakingsheet.
3. Rinsethechicken,patdrywithpapertowelandplaceinitsroasting
pan;coverwithplasticwrapandrefrigerate.
4. Prepareporkandplaceinresealablefreezerbaginfreezer.
5. Sweetpotatoescanbestoredinacooldrycupboardandsnowpeas
inthefridgeforthenightthatyouareservingPorkRoastDijon.
6. PreparesnowpeasonlywhenyouarereadytoservethePorkRoast
Dijondinner.
BetterSpaghettiSauce
SERVES
4+4
PREPARATIONTIME
30MINUTES
TipsThissaucereciperinsesawaymuchofthesaturatedfatandloadsuponhiddenvegetables,whichvirtuallydisappearduringthecookingprocess.Itcontainsfourtofivetimesasmuchvegetableasmeat,ahealthyratio.
Stirthegroundflaxseedintothesauceattheendofcookingtomaintainallofthe“goodfats.”Thisinvisibleseedaddsfibre.Donotusetheseedwholebecauseourbodiescannotbreakdownthehulltodigestallofthegoodness.
Frozenmashedsquashisnotalwaysavailablebutcubedfreshorfrozensquash is a good substitute. Simply add it andmashwith a fork as itcooksandsoftens.
Cooksaucetodayandhaveoptionsallweek.
1lb(500g)extra-leangroundbeef
1tsp(5mL)canolaoil
1onion,grated
2carrots,grated
1sweetgreenpepper,seeded,coredandgrated
3clovesgarlic,minced
1tbsp(15mL)Italianherbseasoning
1tsp(5mL)fennelseed(optional)
2cups(500mL)frozenmashedsquash
1can(26oz/796mL)tomatosauce
1can(5½oz/156mL)tomatopaste
1cup(250mL)redwine
¼cup(50mL)groundflaxseed
Inskillet,brownmeat;placemeatinastrainerinsink.Rununderhotwatertodrainasmuchofthefataspossible.Setaside.In largesaucepan,heatoil; cookonion,carrotsandgreenpepper until softened. Add cooked ground beef. Stir ingarlicandItalianseasoning.Addfennelseed(ifusing).Add squash and heat through. Add tomato sauce, tomatopasteandwine.Simmerforatleast20minutesorforupto1½hours.Stiringroundflaxseed.
GrabandGo1BeefBurritos:Wrapanyleftoversauceinwholewheattortillasandthenindividuallyinplasticwrap.Foraquickweeknightmeal,microwavefor1to2minutesperwrap.
GrabandGo2Better Nachos: Freeze sauce in ½ cup (125 mL) sizes. Reheat inmicrowave.Placeapackageof low-saltcornchipsonaplate,topwithwarmedsaucethenshreddedCheddarcheese.Broilfor1to2minutestomeltcheeseandyouhaveaquickienachomealtoservewithcarrotandcelerysticks.
RoastedChickentoPleaseEverybody
SERVES
4+2
PREPARATIONTIME
15MINUTES
TipsRemoveallleftovermeatfrombonesandstoreinfridgeupto3daysorfreezeupto3weeks.Carcasscanbebrokenandboiledin6cups(1.5L)waterwith1choppedonion(skinonforcolour)tomakestockorfrozenfor3weeks.
If you won’t drink the remaining wine in the bottle, search for minibottles.Manyretailerscarrya300mLsizethatwilldoforjustarecipeortwo.Youcouldalsouseotheralcoholhere—thesherryleftoverfromChristmas, the beer in the fridge, the grappa from thatMediterraneanparty.
Askthebutcher(evenatthegrocerystore)toremovethebackbone.Thisreduces the cooking time by eliminating the need to heat the emptychicken cavity. To remove the backbone yourself, grip the tail withpaper towelandhold firmlywhileyouslidea sharpknifeup thebackalongonesideofthespine,cuttingawayfromyou.Youwillreachsomeresistancewhenyougettothemiddlebackbutholdingthebirdupsidedownandpushingyourknifedownwardtowardthecuttingboardwillgiveyoutheleverageneeded.
Removing the kids’ portions before you add the extra garlic and herbflavouringsensuresthateveryonegetswhattheywant.
2redpotatoes
3carrots
1smallrutabaga
1onion
2tbsp(30mL)garlicoil
1chicken(3to4lb/1.5to2kg),backboneremoved
1headgarlic
¼cup(50mL)whitewine
Saltandpeppertotaste
1sprigfreshtarragon
Washandscrubpotatoesandcarrotsbutdonotpeel;chopintoloonie-sizedpieces.Peelandcuberutabagaintodime-sizedpieces.Quarteronionandthenpeelanddiscardskin.Spreadon foil-linedbaking sheet; drizzlewithhalf of thegarlicoil.Rinse chicken under cold running water; pat dry withpaper towel. Place in shallow roasting pan, skin side up.Breakheadofgarlicinhalf;placeunpeeledunderchicken.Press down on chicken to flatten slightly. Mix wine,remainingoil,saltandpepper;drizzleoverchicken.Coverwithplasticwrapandrefrigerateforupto24hours.Roastchickenandvegetables in350°F(180°C)oven for1½hoursoruntilmeatthermometerregisters185°F(85°C)andjuicesrunclearwhenchickenispiercedandvegetablesaretender.Carve and remove pieces for children from portion ofchicken that they like. Return remaining adult pieces toroastingpan.Removegarlichalvesandsqueezeintobowl.Coarselychoptarragon leaves andmix intogarlic. If desired, removeasmuch chicken skin as possible to reduce calories and fat.Using fork, smear paste onto chicken pieces for adults.
Broilfor2minutes.Servewithroastedvegetables.
GrabandGo1ChickenSaladWrap:Chopremainingchickenandmixwith1 tbsp(15mL) eachplain yogurt andmayonnaise or just enough tomoisten. Eatsandwichesorwrapswithin3days.
GrabandGo2Chopped Chicken Salad Suey: Leftover chicken can be chopped alongwithcookedrootvegetablesandtossedwith2tbsp(30mL)low-sodiumsoysauce,1tsp(5mL)Dijonmustardand½tsp(2mL)toastedsesameoil.Serveonmixedgreens foragreat lunchsalad.A fewricecrackerscanbecrushedandsprinkledontopforlow-fatcroutons.
PorkRoastDijon
SERVES
4
PREPARATIONTIME
10MINUTES
TipGroundalmondsboost theproteinandgood fat.Theycanbe found inthebakingsectionofthegrocerystore.
Servewithsteamedsnowpeas.
1/3cup(75mL)groundalmonds
1cup(250mL)whitewine(approx)
3tbsp(45mL)Dijonmustard
½tsp(2mL)pepper
2lb(1kg)rolledbonelessporkcentreloinroast
4smallsweetpotatoes,scrubbed
1tsp(5mL)oliveoil
Saltandpeppertotaste
Inlargeresealableplasticbag,mixalmonds,wine,mustardandpepper.Addroastandsmearalmondmixtureallovermeat. (Refrigerate forup to3days.Or freeze forup to3weeks;thawinrefrigeratorfor24to48hours.)Cut sweet potatoes into 8 wedges each. Place in largeresealableplasticbagalongwithoil,saltandpepper;shaketocoat.(Refrigerateforupto48hours.)
Arrange potatoes in single layer on foil-covered bakingsheet.Placeroastandasmuchalmondmixtureaspossible,fat side up, in shallow roasting pan. Roast potatoes onupperrackandporkonlowerrackof375°F(190°C)ovenfor 60 to 90minutes or until meat thermometer reaches160°F (70°C), adding ¼ cup (50 mL) more wine if panstartstoburn.
GrabandGo:PorkandSpinachRoll-Up:Evenalittlebitofporkisgreatchoppedandmixed with balsamic vinaigrette then rolled into burrito wraps withsomebabyspinach.Thesecanberefrigeratedupto24hoursandservedcold.
SteamedSnowPeas
SERVES
4
PREPARATIONTIME
3MINUTES
2cups(500mL)freshsnowpeapods
1tbsp(15mL)whitewine
1tsp(5mL)granulatedsugar
Saltandpeppertotaste
Rinse snow peas under cold water and place in largemicrowaveable bowl; sprinkle with wine, sugar, salt andpepper.(Canbecoveredwithplasticwrapandrefrigeratedupto24hours.)Microwave, covered, on high for 2 to 4minutes or untilbrightgreenandcrisp-tender.
Week1ShoppingList
YOUNEED:
*Wholewheattortillas(6)*Cheddarcheese(1lb/500g)*Plainyogurt(1tbsp/15mL)
Extra-leangroundbeef(1lb/500g)
Chicken(3to4lb/1.5to2kg),backboneremoved
Rolledbonelessporkroast(2lb/1kg)
Redpotatoes(2)
Greenpepper(1)
Sweetpotatoes(4small)
Rutabaga(1small)
Freshtarragon(1bunch)
Garlic(2heads)
Snowpeapods(2cups/500mL)
Carrots(5)
Lemonjuice(1tsp/5mL)
Onions(2)*Babyspinach(1pkg,10oz/300g)
Frozenmashedsquash(1pkg,1lb/400g)
CHECKYOURPANTRYFOR:
Redwine(1cup/250mL)
Whitewine(1¼cups/300mL+1tbsp/15mL)
Dijonmustard(3tbsp/45mL+1tsp/5mL)
Garlicoil(2tbsp/30mL)
Groundflaxseed(¼cup/50mL)
Wholewheatpasta(1pkg,2lb/900g)
Groundalmonds(1/3cup/75mL)
Fennelseed(1tsp/5mL)
Italianherbseasoning(1tbsp/15mL)
Tomatopaste(1can,5½oz/156mL)
Tomatosauce(1can,26oz/796mL)*Low-saltcornchips(1pkg)*Lightmayonnaise(1tbsp/15mL)*Low-sodiumsoysauce(2tbsp/30mL)*Toastedsesameoil(½tsp/2mL)*Balsamicvinaigrette(1tbsp/15mL)
Canolaoil(1tsp/5mL)
Oliveoil(1tsp/5mL)
Granulatedsugar(1tsp/5mL)
*Serveittonight*grabandgoitems
Notes
WEEK2
From time to time in our neighbourhood, usually right arounddinnertime, come the jingly tinkles of the ice-cream truck. Once Ioverheard a slightly exasperated father calmly tell his three-year-old,“Yes,son,thatisthevegetabletruck.”WhilemyhusbandandIchuckledathisingenuityatfirst,someuneasinessaboutthisapproachlatersetin.Whatworriesmeistheunspokenlesson:vegetablesareyuckyandyouwouldn’twantthem.Kidsthesedays,wearetold,areoverwhelmedwithstress and eat more bad food much earlier than we ever did. Theythereforeneedthesuperheropowersthatonlyvegetablescangivethem.We are doing them a huge favour when we expose them to as manyvegetablesaspossible.Don’tgiveup.Tryraw,cookedandevenfrozen.Why can’t frozen broccoli be a “tree popsicle”?Whateverworks! Kidsneedtoseeanewfoodmanytimesbeforetheywilltryit,andmakingvegetablesapositivepartoftheirlivesisagoodfirststep.
EntertainingtheWholeFamDamily
GrilledVegetableSoupBlackBeanNachos*SundayHamwithPotatoesVeggiePlatter
WORKSCHEDULE
1. Startgrilledveggiesforsoup.Whendone,pullout2to3cups(500
to 750mL) to serve as a side dish for tonight’s dinner. Complete
soupforfreezing.
2. CompleteBlackBeanNachostofreeze.
3. Preparehamandscrubpotatoes.Setinfridgeuntilreadytocookfor
tonight’ssupper.
4. Chopveggies forplatter to serveasanappetizer todayor store in
fridgeinresealableplasticbagwithapieceofpapertowelandthey
willlastatleast3daystogiveyouaheadstartfortheweek.
GrilledVegetableSoup
SERVES
8PREPARATIONTIME
20MINUTES
TipsPesto sauce is awonderful ingredient that adds flavour to everything.Spread it on frozen pizza or stir it into soups. Try it on a bagel withcream cheese or toss some with leftover potatoes and make a potatosalad.
As you chop the veggies for this recipe, freeze the trimmings tomakesoupstockforSundayHamSoup(page44).
Even if thekids eat only the soupbrothwith somewholegrainbreadand cheese, they are still getting protein, calcium and carbohydrate.Reducetheamountofcheeseforacalorie-restricteddiet.
Usingfrozenchickenstock,thesodiumcountisminimal.Usingcannedstock,thesodiumperservingisawhopping3179mg.Serve this soup, toppedwithgratedParmesan,withwholegrainbreadandCheddarcheese.
1headgarlic10plumtomatoes4zucchini3sweetredpeppers2sweetgreenpeppers
1sweetonion3cups(750mL)frozencorn10cups(2.5L)chickenstock2tbsp(30mL)pestosauce
Wrapgarlicinfoil;placeinovenwhilevegetablesbroil.Slice tomatoes thickly. Chop zucchini and red and greenpeppers into bite-sized pieces. Spread on foil-coveredbaking sheets. Broil, in batches and stirring halfwaythrough, 4 inches (10 cm) from heat until starting tobrown,15to20minutes.Coarselychoponion;spreadwithcornonseparatebakingsheet. Broil for 10 to15minutes until niblets are brown,watchingcarefullytopreventburning.Remove 2 to 3 cups (500 to 750 mL) of veggies andarrange on platter for tonight; cover and refrigerate untilreadytoservewithham.Inlargepot,bringstocktosimmer.Addremainingbroiledvegetables and pesto sauce; cook for 5 minutes on lowheat. Let cool. Turn off broiler but leave garlic in ovenuntilsoftened;squeezeintosoup.Freeze in single or multiple portions up to 4 weeks; toreheat, warm on stovetop in pot, stirring gently, ormicrowavefor2to10minutes.
GrabandGoRoastedVeggie Frittata: Reserve some favourite grilled veggies to tossintoafrittata.Withafork,mix8eggswith¼cup(50mL)milk.Preheatoven to 450°F (230°C). In skillet, heat 1 tbsp (15mL) canola oil overmedium-high heat; add eggs and cook for 2 minutes until starting tobubble. Add roasted vegetables and some shredded cheese; place inoven,uncovered,untilheatedthrough,8to10minutes.
BlackBeanNachos
SERVES
4+3
PREPARATIONTIME
15MINUTES
TipKeepsomechipsasidesothekidscanhavesalsa,chipsandcheesefordinneriftheyarenotkeenonbeans.Babycarrotsandceleryfordippingareallyouneedtobalancethismeal.
Here’safast,colourfulmealforabusyweeknight.Tokeepcaloriesandfatlow,limitcheeseandcornchips.
Halfsweetonion,chopped1tbsp(15mL)oliveoil1cup(250mL)cannedtomatoes,chopped1½cups(375mL)frozencorn1can(19oz/540mL)blackbeans,drainedandrinsed2tbsp(30mL)limejuice1tbsp(15mL)chilipowder1tsp(5mL)driedoregano8oz(250g)Cheddarcheese,shredded1 pkg (10 oz/300 g) frozen chopped spinach, thawed andsqueezeddry2cups(500mL)salsa1pkg(350g)low-fattortillachips
In saucepan, sauté onion in oil for about 8 minutes,covered,untilverysoft.Stirintomatoes,corn,blackbeans,lime juice, chili powder and oregano; cook 5 minutes toheatthrough.Spooninto8-inch(2L)casseroledish;sprinklewithhalfofthe Cheddar. Arrange spinach over top. Spoon on half ofthesalsa.(Canbecoveredandrefrigeratedforupto3daysorfrozenfor4weeks.)Bakein350°F(180°C)ovenfor45minutes.Arrangetortillachipsonovenproofplatter.Invertblackbeanmixtureoverchips; topwith remaining Cheddar. Bake for 10minutes.Servewithremainingsalsa.
GrabandGoStuffedMiniPitas:Cutaslitinthetopsof9miniwholewheatpitasandstuffleftovers,chipsandall,intopitas.Place3stuffedpitasineachof3resealableplasticbagsandrefrigerateupto3days.Toserve,warmonplateinmicrowavefor1minute.TopwithCheddarcheeseand rezap tomelt it. Servewith chunksof avocadoandaminidishofsalsa.
SundayHamwithPotatoes
SERVES
4+4
PREPARATIONTIME
20MINUTES
TipsWhole clovesmake great potpourri.When your house is a little stuffyfromacombinationofdogsandkids,putapotonthestovecontaining2cups (500mL)water,¼cup (50mL)vinegarandahandfulof cloves.Simmerfor10to60minutesandyourhomewillsmellgreat.Justwatchthatthepotdoesnotboildry:topupwithwaterasneeded.
FreezeboneandanyscrapsforSundayHamSoup(page44).
Rememberhamisfullycookedandyouarejustheatingthroughaswellas flavouring the meat, so reduce the temperature and increase thecooking time or alternatively increase the temperature up to 400°F(200°C)andreducetimeto1hourifitismoreconvenient.
Serve tonight with a side dish of roasted veggies borrowed from theroasted vegetable soup. Drizzle the vegetables with a little balsamicvinegarandoliveoil.
3tbsp(45mL)wholecloves9lb(4kg)cookedbone-inham¼cup(50mL)warmwater¼cup(50mL)honeymustard¼cup(50mL)balsamicvinegar
¼cup(50mL)brownsugar4bakingpotatoes
Poke cloves into ham in random pattern. Place ham inroasting pan. Mix warm water, mustard, vinegar andbrown sugar; pour over ham. Scrub potatoes; poke a fewholestoletsteamescapesotheydon’tburst.Bakehamandpotatoesin300°F(150°C)ovenforupto3hours or until hot throughout and potatoes are tender.Servewithpanjuices.
GrabandGoSundayHamReprise:Asecondmealisonlyasfarawayasyourfoil.Filllarge squares of foil with 3 or 4 slices each of ham; cover with anyjuices.Freeze inresealableplasticbagsup to3weeks.Bakeonbakingsheetalongwith4scrubbedsweetpotatoesin375°F(190°C)ovenfor45minutestoserveasasecondmeal.Microwavesomefrozengreenbeansjustminutesbeforeyouarereadytoserve.
VeggiePlatter
SERVES
4
PREPARATIONTIME
20MINUTES
Always put out a platter of veggies after school or just before supper.This iswhenkidsareat theirhungriestandaremore likely tomunch.Addsomefruitonceinawhileandtryfreshherbs;kidswhowon’ttouchsaladwillnibbleonparsleyormint.
1eachsweetredandyellowpepper1headbroccoli1headcelery2cups(500mL)freshsnowpeapods
Seed, coreand slice redandyellowpeppers.Cutbroccoliinto florets. Cut broccoli stalks and celery into shortlengths. Place in freezer bag along with snow peas. Addpapertoweltowickawaymoisture,replacingwhenwet.
Week2ShoppingList
YOUNEED:
*Wholewheatminipitas(9)Wholegrainbread(1largeloaf)GratedParmesancheese(1/3cup/75mL)Cheddarcheese(1lb/500g)*Eggs(8)Milk(¼cup/50mL)Frozencorn(4½cups,1125mL)*Frozengreenbeans(3cups/750mL)Frozenchoppedspinach(1pkg,10oz/300g)Ham,bonein(9lb/4kg)Plumtomatoes(10)Redpeppers(4)Greenpeppers(2)Yellowpepper(1)Zucchini(4)Bakingpotatoes(4)*Sweetpotatoes(4)Sweetonions(2)Garlic(1head)Celery(1head)Broccoli(1head)Snowpeas(2cups/500mL)Limejuice(2tbsp/30mL)Low-fattortillachips(1pkg,350g)
CHECKYOURPANTRYFOR:
Brownsugar(¼cup/50mL)Blackbeans(1can,19oz/540mL)Cannedtomatoes(1cup/250mL)Honeymustard(¼cup/50mL)Pestosauce(2tbsp/30mL)Oliveoil(1tbsp/15mL)*Canolaoil(1tbsp/15mL)Salsa(1jar,500mL)Chickenstock(10cups/2.5L)Driedoregano(1tsp/5mL)Chilipowder(1tbsp/15mL)Wholecloves(3tbsp/45mL)Balsamicvinegar(¼cup/50mL)
Notes
*Serveittonight.
*grabandgoitems
WEEK3
Whilewritingthiscookbook,Ihadmanyclients,friendsandcolleaguesoffer to test my recipes and weekly plans. Although the individualrecipesandmealplansworkwellformewhenI’mcookingforclients,Iwanted to be sure that the planswork for the “momon the street.” IoutlinedverylooselywhatIneededintermsoffeedbackbutwasmoreinterestedinseeingwhatmatteredmosttoeachtester.Somecommentedon theprocess, somewerehelpful about the taste and texture of eachdish,andotherspaidspecialattentiontotheleftoversorshoppinglists.Thisweekwas testedbyabiologyprofessorwho is aworkingmom
with two kids. All of it mattered to her, and her comments andsuggestionsweredetailedandprecise.Isatalittlestraighterinmychairwhenherfeedbackcamein,asyouwouldwhenyourfavouriteteacherreadyourroughcopy.Othertesterswereperhapsalittleeasieronme,but their efforts were no less valuable. Learning what “mom on thestreet” wants from this book has givenme awealth of understandingandIthankallofmytesters.Sowillyou!
StandardsFaceLift
*RoastedVegetableswithGarlicOilChickenCacciatoreSalmonCakeswithCaperMayo*Baked Pork Tenderloin with Spinach and Blue Cheese with TomatoSaladWORKSCHEDULE
1. Clean,chopandbakevegetablesforRoastedVegetableswithGarlicOil.
2. Complete Chicken Cacciatore recipe up to simmer then start onsalmon.
3. MicrowavesalmonforSalmonCakesthenletcoolwhileyoumakeMayoanddivideforSalmonCakesaswellasdip.
4. Continuewithsalmonrecipeuptocornmealstep.Freezeforlaterintheweek.
5. Startporktenderloinrecipeandstoreinfridgeuntilreadytocookfor tonight’s supper. Continue with Tomato Salad. Cover andrefrigerate.
6. CompleteChickenCacciatoreandfreezeforlaterintheweek.
RoastedVegetableswithGarlicOil
SERVES
4+2
PREPARATIONTIME
20MINUTES
TipIfgarlicoilishardtofind,tryanyseasonedoil.Ormakeyourownbysqueezing2clovesofgarlicinto1cup(250mL)oliveoil.Usewhatyouneedhereandstoretherestinthefridgeforupto4weeks.Foraquickwaytomakegarlicbread,spreadwithseasonedoilandbroil.Thebeautifulpartofthisrecipeisitsignorability.Itcooksinabout30minutesbutcanbeleftforupto1½hoursintheoven.
1largeglobeeggplant4smallzucchini1mediumsweetredpepper6Italianplum(Roma)tomatoes1smallonion2tbsp(30mL)garlicoilSaltandpeppertotaste¼cup(50mL)dryItalianbreadcrumbs1tbsp(15mL)driedbasil
Cuteggplantintochunksaboutone-quarterthesizeofyourpalm.Cut zucchini inhalf lengthwise. Seed, core and cutred pepper in half lengthwise; cut in half again. Halvetomatoes.Sliceonionintorings.
Brushlargeroastingpanor2bakingdisheswithhalfofthegarlic oil. Arrange vegetables in one layer in pan; brushwith remaining garlic oil. Sprinkle with salt and pepper.Bake in 350°F (180°C) oven until tender, stirring once ortwice,about30minutes.Removetoservingplatter.Sprinklewithbreadcrumbsandbasil.Cover lightlywithplasticwrapand letstandforupto 2 hours. Serve at room temperature or broil for 3minutestoreheat.
GrabandGoRoasted Vegetable Pasta: Leftover vegetables can be chopped into amidweekpastadish.Coverwith¼cup(50mL)oliveoiland2tbsp(30mL)balsamicvinegar;refrigerateinairtightcontainerforupto4days.Boilwaterforwholewheatpasta.Uselargemicrowaveablebowltomix1 can (19 oz/540 mL) lupini beans, drained, with 1 clove garlic,crushed.Tossinreservedveggieswithliquidandmicrowaveathighfor3 to 5 minutes. When pasta is cooked, toss with vegetables in bowl.ChoppedfreshbasilandgratedParmesancheesearewelcometoppings.
ChickenCacciatore
SERVES
4+4
PREPARATIONTIME
12MINUTES
TipsIrecommendrinsingthechickenundercoldtapwateranddryingwithpapertowelsincetheprocessingofchickencanleaveitsownresidue.Beverycareful tousea separate sink ifyouhave2andkeepother foodsawayuntilyouhavecleanedupwell.
Chicken thighs aremuch juicier and higher in iron than breasts eventhoughthefatcontentishigher.
Thisisaleanerversionofspaghettisaucethatisgreatservedoverpasta.Tryspeltorwholewheatpastaforanimprovement,butifyourkidsarereallypicky,evenspinachpastaisbetterthanwhite.(Othercoloursareusually no improvement to the nutritional value of pasta.) Some kidsdon’t like things all cooked together so I often cook a few pieces ofchicken thoroughly and keep them separate. I’ll serve the saucealongsideasadip.
2lb(1kg)bonelessskinlesschickenthighs2tsp(10mL)canolaoil1onion,cutintorings1sweetgreenpepper,cored,seededandchopped6clovesgarlic2cans(each24oz/680mL)tomatosauce
2tsp(10mL)driedoregano2tsp(10mL)driedbasil1tsp(5mL)driedrosemary½tsp(2mL)driedthyme½tsp(2mL)hotpepperflakes¼tsp(1mL)pepper2dashesTabascosauce8oz(250g)mushrooms,sliced,optional¼cup(50mL)freshparsley,chopped,optional
Cutchickenintopiecesone-quarterthesizeofyourpalm.Heatlargedeeppotthenaddoil.Addchickenin2batches;brown, letting pan reheat before adding second batch.Removefrompanandsetaside.Add onion, green pepper and garlic; cook until onion istender.Addtomatosauce,oregano,basil, rosemaryandthymetopot.Returnchickentopot;simmerovermedium-lowheat,uncovered,for45minutes,stirringoccasionally.Add red pepper flakes, pepper and Tabasco sauce. Addmushrooms,andparsley,ifdesired.Refrigeratehalfupto3days in single-servingportions. Freeze remainingportionsup to4weeks.Thawinmicrowaveor insaucepan.Cook,uncovered,5minutesoruntilsauceisdesiredconsistency.
GrabandGoThisisagreatdishforsendinginavacuumbottleforlunchorforeatinginthecaronyourwaytohockeypractice.Addafewminiwholewheatpitasanditisameal;noneedtoservewithpastaatall.
SalmonCakeswithCaperMayo
SERVES
4+4
PREPARATIONTIME
15MINUTES
TipsThesecakesareagoodwayto introducefishtoyourkids.Feel freetoserveonwholewheatbunswithketchupandmustardtopresent themlikeburgersifthatiswhatittakes.Adultsaresatisfiedwithacoupleofcakesandasalad.
Cornmealmakesgreatcorn-bread,butaneveneasierwaytouseitupistomakepolenta.Boil2cups(500mL)waterandadd½cup(125mL)cornmeal; simmer and stir for 10 to 15minutes until it becomes verygooey. Add 1 tbsp (15 mL) butter and salt and pepper to taste for awhole-grain side dish. Any leftovers can be emptied into a cake pan,coveredandrefrigeratedovernight.Youcancutsquaresandfrythemforbreakfast.
Skip the green stuff if your children turn green just thinking about it.Slipthemsomefreshmintasagarnish;thereisfolicacidinitandtheywilleatit.
Salmonisrichinomega-3fattyacids,butyouwillservethesebecausethey tastegreat.Thecolourof thesecakesalone isappetizing,andthetasteisadelicatebalanceofsweetseafoodwithsaltyadditions.
2lb(1kg)freshsalmonfillets¼cup(50mL)limeorlemonjuice
1cup(250mL)finelychoppedgreenonion1cup(250mL)finelychoppedfreshcilantroorparsley1cup(250mL)lightmayonnaise2tbsp(30mL)Dijonmustard1tsp(5mL)chilipowder2tbsp(30mL)drainedcapers1 1/3 cups (325 mL) dry Italian seasoned bread crumbs(approx)½cup(125mL)cornmeal2tbsp(30mL)oliveoil2tsp(10mL)unsaltedbutter1pkg(10oz/300g)mixedfreshgreens1bunchfreshmint
Breakfishintopieces;placeonmicrowaveableplate.Coverwith vented plastic wrap; microwave at high for 6 to 8minutesuntilopaque.Scrapefleshfromskinandcrumblesalmonintobowl;drizzlewithlimejuice.Addgreenonionandcilantro;mixlightlywithfork.In separate bowl, mix mayonnaise, mustard and chilipowder;addhalftosalmonandmixwithfork.Addcapersto remaining mayonnaise mixture for Caper Mayo; setaside.Mix bread crumbs into salmon mixture until it holdstogether,addingmorebreadcrumbs,1 tbsp (15mL)atatime, if necessary. Form into 8 cakes, approximately 3inches(8cm)indiameterand¾inch(2cm)thick.Rollincornmeal to coat.Coverwithplasticwrapand refrigerateforat least30minutesandupto24hours.(Cakescanbefrozen,separatedbyplasticwrap,inairtightcontainer.)In heavy skillet, heat oil and butter over medium-highheat;frycakesuntilcrispandgoldenbrownonbottom,3to5minutes.Turncarefullyonlyonce;brownother side.
Coverand letwarmthrough,8 to10minutes.ServewithCaperMayo.(Freezeunusedcakesindividuallywrappedinplasticwrapthen placed in resealable plastic bag for up to 2 weeks.Cookfromfrozenovermediumtomedium-lowheatfor15to20minutes.)
BakedPorkTenderloinwithSpinachandBlueCheesewithTomatoSalad
SERVES
4+2
PREPARATIONTIME
12MINUTES
TipsFrozenchoppedspinachisthebargainofthecenturybothnutritionallyand financially. It is pickedat its peak, cleaned (andweknowwhat apain that can be!), chopped and frozen. It is the second healthiestvegetableinourfoodsystem(nexttokale)anditisalwayslessthan$2.
Usecreamcheeseasasubstituteforbluecheeseforamilderdish.Ifthisrecipe is a hit, next time double the ingredients and make twocasseroles.The secondcanbe frozen,wrapped in foil from thebottomup.Thawinthefridgeabout48hoursbeforeroastingasdirected.
This is baked in a casserole dish but its components remain separatewhichisthebestofbothworlds,aneasymethodproducingamealthatkidswilleat.
2porktenderloins,16oz(500g)each3pkg(each10oz/300g)frozenchoppedspinach,thawedanddrained¼cup(50mL)redwine2clovesgarlic,minced2tbsp(30mL)balsamicvinegar2tsp(10mL)driedoregano
Saltandpeppertotaste6oz(175g)bluecheese,crumbledTomatoSalad:2cups(500mL)cherrytomatoes,cutinhalf½cup(125mL)freshbasilchopped2clovesgarlic,mincedSaltandpeppertotaste
Cuteachporktenderloininto4equalportionsondiagonal.Spread spinach in shallow casserole dish large enough tohold pork without squeezing. Nestle pork in spinach.Sprinkle with wine, garlic, vinegar, oregano, salt andpepper.Crumblebluecheeseonandaroundpork, leavingsomeuncovered ifbluecheese isnotpopular.Coverwithfoilandrefrigerateforupto24hoursorfreezeforupto2weeks.TomatoSalad:Inseparatebowl,tosscherrytomatoeswithbasil, garlic, salt and pepper. (Salad can be covered andrefrigeratedforupto24hours.)Cover and roast pork in350°F (180°C)oven for20 to25minutesuntilmeatthermometerregisters160°F(70°C)andhint of pink remains inside. Serve with Tomato Salad.(Pork can be sliced, wrapped in plastic wrap andrefrigeratedupto3daysorfrozenupto3weeks.)
GrabandGoPork and Cabbage Stir-Fry: Use leftover slices of pork in a stir-fry. Inlargeskillet,heat1tbsp(15mL)canolaoil;addone16oz(454g)pkgcoleslaw.Tosswith¼cup(50mL)low-sodiumsoysauceand2tbsp(30mL)honey. Stir in1 to2 tbsp (15 to30mL) toasted sesameoil. Slicepork into thin strips; stir in to reheat. Cook some egg noodles on theside; theyare faster thanriceandcontainsomeextraprotein fromtheeggs.
GrabandGoSpinach and Blue Cheese Lunch Wrap: Any extra spinach with bluecheeseisagreatlunchifwrappedinawholewheattortillawithafewslicesofsmokedturkeyorprosciutto.Warminmicrowavefor1minutebeforeserving.
Week3ShoppingList
YOUNEED:
*Minipitas(1pkg)*Wholewheattortillas(1pkg)Bluecheese(6oz/175g)GratedParmesancheese(¼cup/50mL)*Smokedturkeyorprosciutto(12slices)Freshsalmonfillets(2lb/1kg)Frozenchoppedspinach(3pkg,10oz/300geach)Bonelessskinlesschickenthighs(2lb/1kg)Porktenderloins(2lb/1kg)Mixedgreens(1pkg,10oz/300g)*Coleslawmix(1pkg,16oz/454g)Greenpepper(1)Romaorplumtomatoes(6)Redpepper(1)Zucchini(4small)Onions(2small)Limeorlemonjuice(¼cup/50mL)Mushrooms(8oz/250g)Greenonions(1bunch)Cherrytomatoes(2cups/500mL)Freshbasil(1bunch)Freshcilantro(2bunches)Freshmint(1bunch)Globeeggplant(1large)
Garlic(11cloves)Freshparsley(¼cup/50mL)
CHECKYOURPANTRYFOR:
Redwine(¼cup/50mL)Italianseasonedbreadcrumbs(12/3cups/425mL)*Lupinibeans(1can,19oz/540mL)Tabascosauce(2dashes)Dijonmustard(2tbsp/30mL)*Honey(2tbsp/30mL)Garlicoil(2tbsp/30mL)Canolaoil(2tbsp/30mL)*Oliveoil(2tbsp/30mL+*¼cup/50mL)Unsaltedbutter(2tsp/10mL)Cornmeal(½cup/125mL)Capers(2tbsp/30mL)*Wholewheatpasta(1pkg,2lb/900g)*Eggnoodles(1pkg,13oz/375g)Lightmayonnaise(1cup/250mL)*Toastedsesameoil(2tbsp/30mL)*Low-sodiumsoysauce(¼cup/50mL)Chilipowder(1tsp/5mL)Driedbasil(2tbsp/30mL)Hotpepperflakes(½tsp/2mL)Driedthyme(½tsp/2mL)Tomatosauce(2cans,24oz/680mLeach)Driedoregano(4tsp/20mL)Driedrosemary(1tsp/5mL)Balsamicvinegar(2tbsp/30mL+*2tbsp/30mL)
Notes
*Serveittonight.
*grabandgoitems
WEEK4
I am lucky enough to have some of Toronto’s best and brightestdieticians refer their clients to me. This happens when a client haslearnedthatdietaryimprovementsneedtobemadebutneedshelpwiththe transition. With each referral, I learn a little more about specificdietary needs. One devoted healthcare researcher and nutritionalcounsellor, Aileen Burford-Mason, is someonewho can give youmoreinformationinfiveminutesthanyoucouldlearnbyyourself inayear.Herviewsareperhapsmore“hardline”thanmine,allowingnoroomforjunk. I’mmore “disguise and conquer.” Aileen and I had a discussionaboutwhitericethatinfluencedthisentirebook.I know that most of you are still eating white rice and I originally
wrote most recipes for white rice (brown rice optional). Aileenencouragedmenottowaterdownthemessageandtogotheotherway,using brown rice in recipes,making thewhite version the alternative.“If,andonlyif,ittastesbetter,”Isaid.Theresult?Youwillfindwhole-grainbrownriceinalloftheserecipes,andIencourageyoutotrythemthisway. They do taste better.Of course, nutritionally they really arebetter,whetheryouarecountingcarbs,vitaminsandmineralsorfibre.Aileenandbrownricewin.
WarmingFoodforChillyDays
VeggiesChickenSoup*RicewithGratedCarrotsMeatLoafFlorentinewithSalsa*Jamaican-ishPorkWORKSCHEDULE
1. CleanVeggies first soyourcarrotsandceleryare readywhenyoumakethesoup.
2. CompleteChickenSoupandfreezeinsingle-servingsizes.3. Start rice for Rice with Grated Carrots to serve tonight withJamaican-ishPork.
4. Preparemeatloaf,wrapinfoilandbake.Freeze.5. MarinateJamaican-ishPorkuntilyouarereadytobakefortonight’ssupper.
Veggies
SERVES
4
PREPARATIONTIME
20MINUTES
TipsStore veggies in a large freezer bag with one square of paper towel.Replacepapertoweleachtimeyouopenthebagasitabsorbstheexcessmoisture,keepingveggiesfreshlonger.
Store peppers separately as they soften quicker and can hasten thespoilageofothervegetables.
Cleaning and chopping vegetables at the start of your cooking sessionmeans lessworkas youare in theprocess. Plus, it is alwayshandy tohaveveggiesreadywhenhungerhits.
1headcelery2lb(1kg)carrots1eachsweetredandyellowpepper1headbroccoli
Setaside2celerystalksand4carrots for soupaswellasrice dish. Clean, slice and refrigerate red and yellowpeppers, broccoli and remaining celery and carrots inresealableplasticbagswithapieceofpapertowelupto5days.
ChickenSoup
SERVES
4+2
PREPARATIONTIME
30MINUTES
TipFrozenrealchickenstockisalwaysbestbutifyouusethecannedtypebesuretoaddextrawatertocutthesalt.
There’snothingmorecomfortingthanchickensoup,especiallywhenyoufeelacoldcomingon.
6cups(1.5L)chickenstock(preferablyhomemadeorfrozen)1cup(250mL)babycarrots2stalkscelery1½lb(750g)bonelessskinlesschickenbreasthalvesorthighs1onion,chopped1tsp(5mL)garlicpowder1tsp(5mL)poultryseasoning1clovegarlic1cup(250mL)frozencorn1cup(250mL)frozenpeasSaltandpeppertotaste
Inlargesaucepan,bringchickenstocktoboil.Meanwhile,chopcarrotsandceleryintosmalldice;setaside.Rinsechickenandcutintodollar-sizepieces.Add to stock and simmer for 5minutes. Skim foam fromtop.
Add carrots, celery, onion and garlic powder; simmer for10minutes.Add poultry seasoning and garlic. Stir in corn and peas;simmer1moreminute.Add salt andpepper. (Refrigerateinsmallcontainersupto3daysorfreezeupto1month.)
RicewithGratedCarrots
SERVES
4+2
PREPARATIONTIME
5MINUTES
TipsThisriceisblandenoughforfussykids.Toaddasplashofspice,add1tbsp(15mL)MexicanDressing(page141).
Experimentwiththebrownricesnowavailable,suchasbrownbasmati,which cooks quickly. The short-grain brown sushi rice has a greatstickinessthatkidsseemtolike.
Tostore,transfertocasseroledish;topwithmoregratedcarrotandsprigof thyme.Sprinklewith1 tsp(5mL)oliveoil tokeeptop fromdryingout;placeplasticwrapontop.Coverandrefrigerateupto24hours.
Thisisthesimplestricerecipethat’sasprettyascanbe.MakeitagaintoservewithMeatLoafFlorentine,ifyoulike.
3cups(750mL)chickenstockorwater1½cups(375mL)brownrice2carrots,grated2tsp(10mL)freshthymeleaves½tsp(2mL)butterSaltandpeppertotaste
Inlargesaucepan,bringstocktoboil.Addrice;coverand
simmerfor30to40minutesoruntiltenderandnoliquidremains. Stir in carrots, thyme leaves, butter, salt andpepper.
GrabandGoEgg-FriedRice:LeftoverriceisperfectforChinesestir-friedrice.Heat1tbsp(15mL)canolaoilinlargeskillet;add1eggandscramble;removetolargebowl.Add2cups(500mL)peastopanandcookuntiltender.Allowpantoreheatbetweenadditionsandcontinueaddingoiltocookonevegetable at a time. (Try frozen corn, grated carrot, greenonions,etc.) Fry rice last in small batches so it doesnot stick. (Unfortunately,this must be done with generous amount of oil and at high heat butaddinglotsofvegetableswillbalancethedownsideofthismethod.)Tosstogetheringredientsinabowllikeasaladandsprinklewithsoysauce.
MeatLoafFlorentinewithSalsa
SERVES
4+6
PREPARATIONTIME
20MINUTES
TipsIf your kids don’t likemeat loaf, use an ice cream scoop and serve inroundballscalled…meatballs.
Youcouldsubstitutegroundpork,chickenorturkeyinthisrecipe; justscale up the bread crumbs a little to make sure the loaf is not toocrumblybecausethewatercontentofthesesubstitutesishigher.
Traditional meat loaf has too much fat and no fibre. This versionchangesthatwiththeadditionsofspinachandsalsa.
2lb(1kg)leangroundbeef1cup(250mL)seasonedbreadcrumbs¼cup(50mL)barbecuesauceorketchup2eggs3tbsp(45mL)driedonion2tbsp(30mL)garlicpowder4tsp(20mL)driedoregano2tbsp(30mL)poultryseasoningSaltandpeppertotasteTopping:2pkg(10oz/300geach)frozenchoppedspinach,thawed
1cup(250mL)gratedParmesancheese1tbsp(15mL)driedoreganoSaltandpeppertotaste2cups(500mL)salsa
In large bowl and using fork, mix beef, bread crumbs,barbecue sauce, eggs, onion, garlic powder, oregano,poultry seasoning, salt and pepper.Divide and firmly patinto5foilminiloafpansuntiltwo-thirdsfullonly.Topping:Squeezesomeliquidoutofspinach;placeinlargebowl.MixwithParmesancheese,oregano,saltandpepper.Divideandpatovermeatmixturefirmlywithfork.Coverwithfoil.Place meat thermometer through foil and into centre ofone of the loaves without touching edges of pan. Bakeloavesonbakingsheetin425°F(220°C)ovenfor1to1½hoursoruntilmeatthermometerregisters170°F(77°C).Letcoolfor20minutes.Refrigerateforupto3daysorfreezeforupto6weeks.Toreheat,thawinfridgeovernight.(Eachloafshouldserve2 or 3 adults.) Bake in 350°F (180°C) oven for 45 to 60minutes. Invert onto platter, cut into 4 slices. Servewithsalsaontheside.
GrabandGoSecond-time Sloppy Joes: Thaw one loaf. Break up or chop into smallpiecesandstirintoapotcontainingyourfavouritetomatosauce.MashwithaforkasitcooksandserveoverwholewheatKaiserbuns.
Jamaican-ishPork
SERVES
4+6
PREPARATIONTIME
11MINUTES
TipFresh thyme will keep for up to a month wrapped in plastic in thecrisperofthefridge,butifyoudryit,itwillkeepforupto6monthsinyourcupboard.Rinsethymeandpatdrywithpapertowelthenlayouton a baking sheet covered in foil.When youhave finished baking thetenderloin,turntheovenoffandplacethethymeintheovenforupto4hoursuntildried.Thenplacetheentirestemsinresealableplasticbags.
Use the largest tenderloin to serve 4 tonight. Freeze the others andexpect to serve 3 with each. Serve with bean salad on mixed greensalongwithsomewholegrainbread.
2tsp(10mL)oliveoil6clovesgarlic,minced3tbsp(45mL)choppedfreshthyme4tsp(20mL)chilipowder1tbsp(15mL)allspice1tbsp(15mL)pepper1tsp(5mL)groundcumin¾tsp(4mL)salt½tsp(2mL)cinnamon½tsp(2mL)nutmeg
3porktenderloins,12–16oz(375–500g)each
In bowl, combine oil with garlic, thyme, chili powder,allspice, pepper, cumin, salt, cinnamon and nutmeg; addpork,turningtocoat.Transferto3largeresealableplasticbags.Refrigerate1bagupto24hours;freezeremaining2bagsforupto3weeks.Thawbeforecooking.Transferporktoroastingpan;roastin450°F(230°C)ovenfor 30 to 40 minutes until meat thermometer registers160°F(70°C).Letstandfor5minutesbeforecutting.
GrabandGoJamaican Roti: Slice leftover pork into thin strips and toss with anyremaining bean salad. Serve over remaining rice on a roti or otherflatbreadwithhotsauce.
Week4ShoppingList
YOUNEED:
*WholewheatKaiserbuns(3)*Wholewheattortillas(1pkg)Wholegrainbread(1loaf)*Roti(1pkg)*eggs(3)GratedParmesancheese(1cup/250mL)Leangroundbeef(2lb/1kg)Porktenderloins(3)Bonelessskinlesschickenbreastsorthighs(1½lb/750g)Frozenchoppedspinach(2pkg,10oz/300geach)Frozencorn(1cup/250mL)Frozenpeas(1cup/250mL+*2cups/500mL)Onion(1)Mixedgreens(1pkg)Garlic(7cloves)Redpepper(1)Yellowpepper(1)Carrots(2¼lb/625g)Babycarrots(1cup/250mL)Greenonions(1bunch)Broccoli(1head)Celery(2heads)Freshthyme(¼cup/50mL)Minifoilloafpans(5)
CHECKYOURPANTRYFOR:
Seasonedbreadcrumbs(1cup/250mL)Mixedbeansalad(1jar)Barbecuesauceorketchup(¼cup/50mL)*Hotsauce(1smallbottle)Oliveoil(2tsp/10mL)Canolaoil(1tbsp/15mL)Brownbasmatirice(1½cups/375mL)Chickenstock(9cups/2.25L)Poultryseasoning(7tsp/35mL)Driedonion(3tbsp/45mL)Driedoregano(7tsp/35mL)Garlicpowder(7tsp/35mL)Chilipowder(4tsp/20mL)Allspice(1tbsp/15mL)Groundcumin(1tsp/5mL)Cinnamon(½tsp/2mL)Nutmeg(½tsp/2mL)*Tomatosauce(2cans,18oz/532mLeach)Butter(½tsp/2mL)Salsa(2cups/500mL)Soysauce(1tbsp/15mLapprox)
Notes
*Serveittonight.
*grabandgoitems
WEEK5
WhenIdiscoveredthatkale toppedthe listofhealthyvegetables, I setouttomakeitpalatable.Imean,let’sfaceit,it’sgreen,alittlebitterandsmellsstrongwhencooked.OnedayIwasdryingherbsandabunchofkalewasjustsittingthere,onthevergeofbeingreleasedintocompostheaven.WhatwouldIdowithitifitwereabatchofthymethatIpulledoutofthegardenjustintimetobuildasnowmanaroundit?Iwoulddryit.So I rinsed it, laid it out on a baking sheet and sprinkled on some
flavouringsthatarewelllikedinthishouse:chilipowder,garlic,salt.Istuck it into theovenandwalked thedogaround theblock.Uponmyreturn, thehousesmelledslightlyspicyand likeroastedvegetables.Tomy surprise, the greens came up crispy and tasty.When I handedmydaughterabowlofthisflakygreenstuffasanafterschoolsnack(get‘emwhen they’re hungry!), she daintily plucked out a leaf, then moreheartilychompedontherestofthebowl.YouknowthejoyIamtalkingabout, the relief, the high-fiving yourself in the kitchen when theyactuallyeatsomethinggoodforthem.Wehave since served thisKrispyKaleasanhorsd’oeuvreandhave
also crushed and sprinkled it on pasta for some colour and flavour.Whenmydaughterreturnshometothesmellofdryingkalesheactuallycheers“Yeah,kale!” I,ofcourse,giggle inwardlywhile Iadmonishhernottoeattoomuchandtoleavesomefortheothers.
HamBoneintoHeartySoup
SundayHamSoupwithRomanoBeansandKale* Slow-Cooked Beer-Braised Beef *Red Pepper Rice *Steamed BroccoliFive-SpiceChickenwithHotSlaw
WORKSCHEDULE
1. SimmerthehamboneforSundayHamSoupuptothreehoursbut
aslittleasonehourwilldoinapinch.
2. BrownthebeeffortheSlow-CookedBeer-BraisedBeefandcontinue
withrecipeuntilthepotgoesintotheoven.
3. MicrowavericeforRedPepperRice.
4. PreparebroccolitoservetonightwithBeer-BraisedBeefbutstorein
fridgecoveredinplasticuntil10minutesbeforesupper.
5. StartFive-SpiceChickenwithHotSlawtofreezingpoint.Freezefor
laterintheweek.
6. CompleteSundayHamSoup.
SundayHamSoupwithRomanoBeansandKale
SERVES
8
PREPARATIONTIME
20MINUTES
TipsThehambone andvegetable scrapsused in the recipe can come fromWeek2(seeTips,pages20and22).
Orzoisarice-shapedpastathatisgreatasasidedish.Simplycooklikepasta and toss with butter, salt, pepper and some grated Parmesancheese.
Extrascanberefrigeratedupto4daysbutomittheorzoifyouaregoingto freeze this dish, since pasta tends to get grainy and mushy as itcontinuestoabsorbliquid.
Usewhatever oldorwiltedvegetables that youhaveonhandorhavefrozenovertheweektomakethestock.
As with many great discoveries, this was a happy accident. Thesmokinessofthehamhighlightsthekalewhilethebeansprovideasoftcomfort.
10cups(2.5L)water1hambone2cups(500mL)vegetablescraps1driedanchochili
½cup(125mL)orzo3cups(750mL)coarselychopped,rinsedkale1can(19oz/540mL)romanobeans¼tsp(1mL)groundcloves
In largepot,bringwater,hambone,vegetablescrapsandanchochilitoboil.Simmerfor1to3hours(thelonger,themoreflavourful).Strain and return to pot, discarding ham bone, chili andvegetables.(Ifspicysoupisdesired,scrapeoutanddiscardseedsfromchili;breakchiliintopiecesandreturntopot.)Freeze at this point (see Tip), or carry on with cookinginstructionstoservewithin4days.Bringstocktoboil;addorzoandcookfor5minutes.Addkale,beansandcloves;simmerfor5minutes.
GrabandGoKrispyKale:Rinsekalewellunderrunningwaterandpatdrywithpapertowels.Tearleavesintopotatochip–sizedpieces;discardstems.Laykaleinsinglelayerononeortwobakingsheets.Sprinklewithchilipowder,garlicpowderandsalttotaste.Bakeat350°F(180°C)untilcrispbutnotbrowned,about15minutes.Turnovenoff;leavekaleinovenwithdoorajaruntilcrispandcool.Storeinhard-sidedairtightcontainers.Serveasasidedishorappetizer.
Slow-CookedBeer-BraisedBeef
SERVES
4
PREPARATIONTIME
10MINUTES
TipUse rye bread to sop up the juices. Be sure that rye flour is the firstingredientonthelist,otherwiseitisglorifiedwhitebread.Ryeisloweron the glycemic index so it is absorbed more slowly by your bodycausingaslowerriseininsulin.
Servewithryebreadandsteamedbroccoli.Thiscanbepreparedonthestovetopifyoudon’thaveaslow-cooker.
1tbsp(15mL)canolaoil2lb(1kg)beefchuckroast1bottle(340mL)beer1onion,sliced1tsp(5mL)soysauce1tsp(5mL)pepper4tsp(20mL)driedbasil
Heatlargepotoverhighheat;addoil.Brownroastonallsides.Addbeer,onion, soysauce,pepperandbasil;bringtoboil.Coverandplacepotin275°F(140°C)ovenfor6to8hoursoruntilmeatistender.Touseaslow-cooker,omitoilandplacebeefdirectlyintocooker.Topwithremainingingredients.Cookonhighfor1
hour;reduceheattolowandcookforupto8hours.(Storeslicedinfridgeupto3days.)
GrabandGoHot Beef au Jus: Slicemeat and storewith its juices. Beef is great inlunch boxes or served as a hot beef sandwich later in the week withsomemustardandhorseradishfortheadults.
SteamedBroccoli
SERVES4
PREPARATIONTIME
5MINUTES
TipsMany grocery stores carry packaged broccoli florets that are a timesaver.
Evenkidswhodon’tlikegreenvegetablesmaytrythemraw.Rememberthat kidsneed to see the same foodanywhere from seven to20 timesbeforetheywilltryit.Don’tgiveup.Justkeepputtingoutridiculouslysmallportions.Tryservingbroccoli inaneggcupfilledwithaspoonfulofmeltedbutter.Sometimespresentationgoesa longway.Ababytreeintheeggcupisworthtwointhevegetablebin.
Whenasteamerisbeyondyourenergylevel,themicrowavedoesagoodjob,fast.
1bunchbroccoli,cutintoflorets1tbsp(15mL)whitewine1tsp(5mL)lemonjuicePincheachsaltandpepper
Placebroccoli in largemicrowaveablebowl;sprinklewithwine, lemon juice, salt andpepper. (Canbecoveredwithplasticwrapandrefrigeratedupto24hours.)
Microwave,covered,onhighfor5to7minutesuntilbright
greenandcrisp-tender.
RedPepperRice
SERVES
4+2
PREPARATIONTIME
3MINUTES
TipBrownriceneedstobeastapleinyourhome;ifyouarehavingtroublemakingtheswitch,brownbasmatiisagoodone.Ithasmoreflavourandalesschewytexturethanregularbrownrice.
Thisisasimple,microwaveablesidedishthatyouwilluseoften.
3cups(750mL)water1½cups(375mL)brownbasmatirice1tsp(5mL)salt1sweetredpepper1tsp(5mL)butterPeppertotaste
Inlargemicrowaveablebowl,combinewater,riceandsalt;coverwith plasticwrap. Seed, core and grate red pepperinto small bowl; coverwith plasticwrap.Microwave riceon high for 5minutes; fluffwith fork andmicrowave ondefrostlevelfor10minutesoruntiltender.Add red pepper, butter and pepper; stir with fork, coverwithplasticwrapandletsit5minutesbeforeserving.(Canberefrigeratedfor24hours.)
GrabandGoChicken-FriedRice:Heat1tbsp(15mL)canolaoilinlargeskillet.Breakupsomegroundchickenintoskilletandstir-fryuntilfullycooked.Pouroffall liquidandremoveto largebowl.Add2cups(500mL)choppedcelery to skillet; stir-fry until tender and add to bowl. Carry on withother veggies, reheating pan between additions (try chopped broccoli,green onions, etc.) and adding oil as needed. Fry rice last in smallbatches so it does not stick. Toss together ingredients in a bowl andsprinklewithsoysauce.
Five-SpiceChickenwithHotSlaw
SERVES
4
PREPARATIONTIME
15MINUTES
TipsFive-spicepowderisagreatChinesestaplethatcanusuallybefoundinsupermarkets. If you can’t find it, make your own with equal partsgroundaniseed,groundginger,cinnamonandallspice.Youcanusefive-spicepowderinpumpkinpieorspicecookies;weusedittospiceupachocolatecakeonceanditwasfabulous!
Double-duty deal: Once cooked, chicken legs can be frozen. Simplyreheatinmicrowavefor3to5minutesorservecold.They’regreatforpicnics.
Gratedcabbageisn’tjustforcoleslawanymore.ItisahealthyvegetablethatgoeswellwithAsianflavours.
16skinlesschickendrumsticks½cup(125mL)low-sodiumsoysauce¼cup(50mL)brownsugar2tbsp(30mL)five-spicepowder1pkg(16oz/454g)coleslawcabbagemix
Rinse chicken and pat dry with paper towel; dividebetween2resealableplasticbags.Addhalfthesoysauce,brownsugarandfive-spicepowder
to each bag; seal bags and rub on all sides to blend.Refrigeratetomarinateat least1hourorupto48hours.(Freezeupto3weeks;thawbeforeproceeding.)Spread coleslawmix on large foil-lined baking sheet; topwith chicken andmarinade. Bake in 400°F (200°C) oven,uncovered,for30to35minutes,turningonce,untiljuicesrunclearwhenchicken ispierced. Stir slaw if it starts toburnonedges.
GrabandGoMake-Your-Own Pizza: Have on hand whole wheat pitas, shreddedmozzarellacheese,smokedturkey,tomatopaste,wheatgermandslicedmushrooms.Placeeverythingon the tableand leteveryonebuild theirown.Supervisethesprinklingofgarlicpowder,oreganoandbasil.Topeveryone’swithwheatgermtoaddmuchneededfibreaswellashealthyfats.Bakein400°F(200°C)ovenfor10to20minutes.
Week5ShoppingList
YOUNEED:
*Ryebread(1loaf)*Wholewheatpitas(1pkg)*Mozzarellacheese,shredded(1lb/500g)*Smokedturkey(8oz/250g)Beefchuckroast(2lb/1kg)Skinlesschickendrumsticks(16)*Groundchicken(1lb/500g)*Mushrooms(6oz/180g)Redpepper(1)Kale(1bunch+*1bunch)Celery(1head)Coleslawcabbagemix(1pkg,16oz/454g)Driedanchochili(1)Lemonjuice(1tsp/5mL)Onion(1)Broccoli(1bunch)
CHECKYOURPANTRYFOR:
Brownsugar(¼cup/50mL)Beer(1bottle)Whitewine(1tbsp/15mL)Romanobeans(1can,19oz/540mL)*Tomatopaste(1can,5½oz/156mLcan)
Wheatgerm(1cup/250mL+*2tbsp/30mL)Butter(1tsp/5mL)*Grainymustard(1tsp/5mL)*Horseradish(2tsp/30mL)Canolaoil(1tbsp/15mL+*1tbsp/15mL)Brownbasmatirice(1½cups/375mL)Hambonesorporkhock(1)–reservedfromweek1Soysauce(½cup+1tsp/130mL+*1tbsp/15mLapprox)Orzo(½cup/125mL)Five-spicepowder(2tbsp/30mL)Driedbasil(4tsp/20mL)Groundcloves(¼tsp/1mL)Garlicpowder(2tbsp/30mLapprox)Driedoregano(2tbsp/30mLapprox)Driedbasil(2tbsp/30mLapprox)
Notes
*Serveittonight.
*grabandgoitems
WEEK6
Nooneevercooksforme!WhenpeoplefindoutwhatIdoforalivingtheyarehesitanttohavemeovertodinner.Listenuphereandnow,Iwilleatanything!Askanychefwhattheirfavouritefoodisandtheywillsayeggs.Wearesobusycookingandthinkingabout thenextgreatestthingthatwecravetheeaseandversatilityofsomethingsimple.Thatsaid,itisalwaysagoodideatohaveafeweasycrowd-pleasers
inyourroster.TheSalmonwithSpinachandFetainParchmentisdeadeasybutlooksasimpressiveasallgetout.Ioncesuggestedthismealforour “mumnet” (amother’s group I belong to) weekend away. Twentymothersinacottagegetprettyloudintheeveningandlazyduringtheday.Sleepinginwasstrictlyrespected,soano-fail,no-fussrecipewasamust.Weprepared thesepacketsassembly linestyleandbakedhalf intheovenandhalfonfoilonthebarbecue.Wedevouredthecontentsandthrewaway thewrappers so no onehad to do thedishes. Perfect andpeaceful.
AdventurousOlderKids
BakedMashedPotatoesandPotatoSkinsAthenianLambandLimaBeans*ChickenBreastswithSpicyRub*SesameBroccoliSaladSalmonwithSpinachandFetainParchmentCeleryPeanutButterLogs
WORKSCHEDULE
1. Scrub and bake potatoes. Complete Mashed Potatoes and Potato
Skinstofreezingpoint.Storeinfridgeorfreezer.
2. Start lamb recipeup to first simmer,watchand turnoffuntil you
cancompleteit.
3. CompleteChickenBreastswithSpicyRubandstore in fridgeuntil
youarereadytocooktonight’ssupper.
4. Start Sesame Broccoli Salad and leave in fridge in covered bowl
untilreadytobakefortonight’ssupper.
5. Preparesalmonandfreeze inparchmentpackets in freezerstorage
bags.
6. FinishAthenianLambandstoreinfridgeorfreezerforfutureuse.
7. Clean celery, cut into sticks and store in fridge,wrapped inpaper
towel,inresealablestoragebag.
BakedMashedPotatoesandPotatoSkins
SERVES
4+2
PREPARATIONTIME
15MINUTES
TipPotatoes have received a bad rap in recent years because they are astarchyfood.However,theskincontainsmorepotassiumthana6ounceglassoforangejuiceandprovides19percentofyourvitaminB6aswellas10percentofyourmagnesiumfortheday.
Here’sanappetizerandasidedishinone.
6mediumbakingpotatoes½cup(125mL)creamcheese2tsp(10mL)butterormargarine1tbsp(15mL)driedrosemary1tsp(5mL)garlicpowderSalttotaste3greenonions,minced1cup(250mL)salsa
Scrub potatoes; prick with fork in several places to letsteamoutsopotatoesdonotburst.Bakein450°F(230°C)ovenfor45to60minutesoruntiltender.Letcoolandcutinhalf;scoopinsidesintolargebowl.Addcreamcheeseandbutter;mashwithpotatomasher.Emptyinto greased casserole dish; cover with plastic wrap.
Refrigerateforupto3daysorfreezeforupto3weeks.Toreheat,thawinrefrigeratoriffrozen.Bakein450°F(230°C)oven, uncovered, for 30 to 45 minutes until warmedthrough.Arrange potato skins on baking sheet, sprinkle withrosemary,garlicpowderandsalt.Coverandrefrigerateforup to3daysor freezeon sheetuntil solid,place in largeresealable plastic bags and store in freezer for up to 3weeks.Reheat onbaking sheet in450°F (230°C) oven for10 to 20minutes. Topwith green onions and servewithsalsa.
GrabandGoFireside Supper or Porch Picnic: Kids love to simply change locationonceinawhile,sousethesepotatoskinsasthefoundationforamorecasualmeal. As they reheat, put out a platter of celery sticks, carrots,Cheddar cheese and rye crackers. Add a couple of pâtés (some of theveggieonesaregreatlow-fatchoices)ortrysmokedsalmon.Itmaynotfeellikeamealtoyoubutthatisthewholepoint.Everyonewillgetfed,eatwhattheylike,plushaveanutritiousmeal.
AthenianLambandLimaBeans
SERVES
4
PREPARATIONTIME
18MINUTES
Lambisagreatalternativetobeef.Ounceforounce,itiscomparabletothenutritionandfatcontentofbeef,butsinceit isstillnaturallygrassfed and not yet in the “machine raising” process that beef is, I amchoosingitoverbeefmoreoften.
2tsp(10mL)oliveoil12oz(375g)leanbonelesslamb,cubed1onion,chopped4clovesgarlic,minced1tbsp(15mL)driedoreganoPinchhotpepperflakes1can(19oz/540mL)choppedtomatoes½tsp(2mL)pepper2cups(500mL)frozenlimabeans,thawed1 each sweet red and yellow pepper, seeded, cored andchopped8Kalamataolives,rinsed2tbsp(30mL)capers,rinsed¼cup(50mL)choppedfreshparsley1lemon,sliced
Inlargeovenproofpotwithlid,heathalftheoiloverhigh
heat;brownlambinbatches.Transfertoplate.Add remaining oil to pan; reduce heat to medium. Addonion,garlic,oreganoandhotpepperflakes;cook,stirring,for5minutesoruntilsoftened.Returnmeat to pan alongwith any juices. Add tomatoesandpepper;bringtoboil.Reduceheat,coverandsimmerfor30minutes.Add beans, red and yellow peppers, olives, capers andabout½cup(125mL)watertoalmostcover.Simmeroververy lowheat for20minutesoruntil lamb is tender. (Tostore, cool in refrigerator and store for up to 3 days orfreezefor1month.Thawinrefrigeratorovernight.Warmover medium heat.) Stir in parsley. Garnish with lemonslices.
ChickenBreastswithSpicyRub
SERVES
4+4
PREPARATIONTIME
16MINUTES
TipsRemovechickenskinonlyforthoseonacalorie-restricteddietandonlyafterbaking.Theskinkeepsthemoistureinandtheamountofcaloriesandfataddedisnegligibleifremovedafterbaking.Besuretorubsomespicemixtureundertheskinifyouwillberemovingit.
Don’tbeputoffby the long listof ingredients.Thismix isa snapandwillmake a big batch of rub that can be stored in the fridge up to 1month.Thisisagreatlastminuterubforanythingonthebarbecueorintheoven.Tryitonextra-firmtofuandporkschnitzel.
The“spicy”herereferstoflavour,notheat.
8chickenbreasts(withskinandbone),3lb(1.5kg)SpicyRub:¼cup(50mL)groundcumin¼cup(50mL)packedbrownsugar2tbsp(30mL)paprika2tbsp(30mL)blackpepper2tbsp(30mL)redwinevinegar2tbsp(30mL)Dijonmustard2tbsp(30mL)vegetableoil
2tsp(10mL)cayennepepper2tsp(10mL)currypowder2tsp(10mL)salt1tsp(5mL)five-spicepowder4clovesgarlic,minced2–4tbsp(30–60mL)coconutmilk(optional)
Rinse chicken pieces under very cold water. Pat chickendrywithpapertowel;setaside.SpicyRub: Inbowl,combinecumin,sugar,paprika,blackpepper, vinegar, mustard, oil, cayenne pepper, currypowder, salt, five-spice powder and garlic. Add coconutmilkforsaucierdish.Smearalloverchicken.(Refrigerate4in resealable plastic bag for up to 3 days and freezeremaining 4 for future use; thaw completely beforebaking.)Transfer tobakingdish.Coverandbake in325°F (160°C)oven for35 to45minutesoruntilno longerpink inside.Uncoverandbake5to10minutestobrown.
GrabandGoThai Finger Dinner: Slap some of the Spicy Rub on store-boughtschnitzel-cutturkeyorporkandslicedextra-firmtofu(about3cups/750mL)andpoursomeappleciderorjuiceovertop.Bakein400°F(200°C)ovenfor20to30minutes.Servewithabagofrootvegetablechips.
SesameBroccoliSalad
SERVES
8
PREPARATIONTIME
20MINUTES
TipAjarofgratedgingerrootlastsweeksinthefridgeanddoesnotdevelopanoff-flavourlikeprocessedgarlic.Useextrasinastir-fry.Orbuyjust1inch(2.5cm)ofthefreshrootatthegrocerystore.
Here’sauniquewaytocookbroccolianytimeyouhavetheovenon.
2headsbroccoli¼cup(50mL)sesameseeds,toasted,ifpossible¼cup(50mL)ricewinevinegar¼cup(50mL)low-sodiumsoysauce1tbsp(15mL)oliveoil1tbsp(15mL)toastedsesameoil1tsp(5mL)gratedgingerroot
Washbroccoli.Breakoff florets;peel stems ifdesiredandcutinto2-inch(5cm)pieces.Placeinbowl.In small bowl, combine sesame seeds, vinegar, soy sauce,olive oil, sesame oil and gingerroot; pour over broccoli.Placebroccolionlargebakingsheet.Bakein325°F(160°C)ovenfor30minutesoruntilbroccoli is softandsoaksupsomeofthesauce.Servewarmoratroomtemperature.
SalmonwithSpinachandFetainParchment
SERVES
4
PREPARATIONTIME
20MINUTES
TipsForchildrenwhoarenotkeenonfish,add1tbsp(15mL)packedbrownsugar and1 tsp (5mL)butter to eachpieceof fish.Omit spinachandaddwhatevervegetabletheylike:trygratedcarrots,slicedredpepperorfrozengreenpeas.
Thismeal standsalonewithouta starch sidedishbut if you like tryapolenta roll. These rolls aremadewithwhole-grain cornmeal and arenormallysoldinthedelisectionornearthedriedpasta.Theylooklikeabig yellow sausage wrapped in plastic. Simply cut some slices, brushwith olive oil and bake on a baking sheet, uncovered, alongwith thesalmon.Theroundyellowdiskswillcomplementtherectangularorangesalmon.
Ifsomeoneinyourfamilyhatessalmonbutyouwouldliketoservethisto the rest, simply substitute boneless skinless chicken breasts andproceedwiththerecipe.Increasebakingtimeto30to40minutes.
Great “wow” factor forwhenyouhavecompany.Substitutealuminumfoil for the parchment if you prefer, but the parchment does make anicerpresentation.
2pkg(each10oz/300g)frozenchoppedspinach,thawed8oz(250g)lightfetacheese,crumbled
1clovegarlic,minced1tsp(5mL)driedoregano4pieces(4to6oz/125to175geach)freshsalmonfillet2piecesfreshsalmonfillets(optionalextrasforlunch)1lemon,sliced12chivesSaltandpeppertotaste
Cut4piecesofparchmentpaperabout18inches(45cm)long. (Cutoneextrapiece ifyouaremaking leftovers forlunch.)Setaside.Squeezeasmuchwateraspossiblefromspinach;breakupinto bowl. Crumble feta into spinach; add garlic andoregano.Divideinto4equalmounds;placeeachincentreof parchment paper. Place piece of salmon on top ofspinach. Top with slice of lemon and 3 chives. Sprinklewithsaltandpepper.Liftsidesofparchmentandfoldaccordion-style, leavingacoupleofinchesofspaceforheattocirculate;crimpedgesand place on baking sheet. (Freeze in resealable plasticbags for up to 2 weeks.) Bake on baking sheet in 400°F(200°C) oven 20 to 30minutes from frozen, or 15 to 18minutesiffresh,oruntilpaperturnsbrownandpuffyandfishflakeseasilywhentestedwithfork.
GrabandGoHoneyMustardSalmonSandwich:Mashcookedsalmonwith1tbsp(15mL) honeymustard and 1 tbsp (15mL) capers and place on awholewheathamburgerbun.Wrapandrefrigerateforupto48hours.
CeleryPeanutButterLogs
SERVES
4
PREPARATIONTIME
2MINUTES
TipTryswitchingtoalmondbutteronceinawhile.Ithashalfofthefat,isneverhydrogenatedandhastwicethecalciumofpeanutbutter.
Make sure these ingredients are on the table any time you think yourkidswillturnuptheirnoses(likeatthelambstew),andtheywillknowtheyhaveanoptiontomakethemselvesanalternative.
½headcelery½cup(125mL)peanutbutter
Clean celery stalks and let kids scoop their own peanutbuttertofillthehollow.
Week6ShoppingList
YOUNEED:
*Wholewheathamburgerbuns(2)*Cheddarcheese(1lb/500g)Creamcheese(½cup/125mL)Lightfetacheese(8oz/250g)*Pâté(2types)Salmonfillet,4pieces+*2pieces(4to6oz/125to175geach)Bonelesslamb,cubed(12oz/375g)*Porkschnitzel(1lb/500g)Chickenbreasts,bonein,8(3lb/1.5kg)*Extra-firmtofu(12oz/350g)*Carrots(2lb/1kg)Greenonions(3)Redandyellowpeppers(1each)Onion(1)Lemons(2)Parsley(1bunch)Chives(1bunch)Celery(1head)Garlic(9cloves)Bakingpotatoes(6medium)Gingerroot(1tsp/5mLgrated)Broccoli(2heads)Frozenchoppedspinach(2pkg,10oz/300geach)Frozenlimabeans(2cups/500mL)
CHECKYOURPANTRYFOR:
Brownsugar(¼cup/50mL)Parchmentpaper(1pkg)Cannedchoppedtomatoes(1can,19oz/540mL)Kalamataolives(8)Capers(2tbsp/30mL+*1tbsp/15mL)Dijonmustard(2tbsp/30mL)Honeymustard(1tbsp/15mL)Toastedsesameoil(1tbsp/15mL)Vegetableoil(2tbsp/30mL)Oliveoil(2tbsp/30mL)*Wholegrainryecrackers(1pkg)Ricecrackers,anykind(1pkg)*Rootvegetablechips(1pkg)Butter(2tsp/10mL)*Appleciderorjuice(2cups/500mL)Salsa(1cup/250mL)Sesameseeds(¼cup/50mL)Low-sodiumsoysauce(¼cup/50mL)Coconutmilk(2tbsp/30mL)Peanutbutter(1cup/250mL)Currypowder(2tsp/10mL)Cayenne(2tsp/10mL)Five-spicepowder(1tsp/5mL)Garlicpowder(1tsp/5mL)Groundcumin(¼cup/50mL)Hotpepperflakes(½tsp/2mL)Paprika(2tbsp/30mL)Driedoregano(4tsp/20mL)
Driedrosemary(1tbsp/15mL)Ricewinevinegar(¼cup/50mL)Redwinevinegar(2tbsp/30mL)
Notes
*Serveittonight.
*grabandgoitems
WEEK7
Part of my work involves teaching kids to cook (and taste). It’sincrediblyrewarding.Theycomewith fewpreconceptionsofhowfoodshouldtaste.I’vefoundthatoncekidshaveinvestedeffortinmakingthedish,theywillbeveryinterestedinatleasttryingitwhenit’sserved.Weencouragekidstotryeverythingduringclass.Wetrytousethephrase“It’snotmy favourite” insteadof “Ewwww,”andweall get along justfine!The squishy texture of the raw sausage in theQuick Italian Sausage
andKidneyBeanSoupforthisweekputoffanumberofkids—untiltheysmelled itcooking.Thekidneybeanswereoften left in thebowlbutafew snuck in hungry mouths. The peppers became fun when one kidfoundababypepper insideherbigone;pepperpearldivingbecameasportthatday.Thefirsttimewemakeanythinginclass, it’sallaboutexposure,not
about how much gets eaten. Sausages become demystified, beansbecome not so bad and peppers become downright fun. Next timeingredientsaremorefamiliarandthereforemorelikelytobeeaten.Wemakethissoupinourcookingclassoftenbecausethekidsloveitanditis fun. Only I know howmuch lycopene is in the tomato sauce, howmuchfibreisinthebeansandthattheantioxidantsinthepepperswillbelifelongfriends.Asusual, these recipes aremostly for four servings. Just scaleup to
accommodatehouseguests.
Houseguests!
*AsparagusinItsOwnJuices*BarleyRisottoQuickItalianSausageandKidneyBeanSoupCrustlessBroccoliandCheeseQuiches*BeefTenderloinSteakswithPeppercornRubWORKSCHEDULE
1. Rinseasparagusandsetasideuntilreadytocooksteaks.2. CookbarleyforBarleyRisottoandstoreinfridgefortonight.3. StartQuickItalianSausageandKidneyBeanSoupuptothesimmerstage.Watchandturnoffafter30minutesuntilyoucancompleteit.
4. BakeCrustlessBroccoliandCheeseQuicheswhilesoupandrisottosimmer.Refrigerateorfreeze.
5. Prepare Peppercorn Rub and rub beef tenderloin. Wrap well inplasticwrap; store in fridge until you are ready to cook tonight’ssupper.
6. CompleteQuickItalianSausageandKidneyBeanSoup.
AsparagusinItsOwnJuices
SERVES
4
PREPARATIONTIME
4MINUTES
TipUnsaltedbutter tends tobe a fresherproduct as the salt canmask thelessfreshflavour.Saltinbutteralsocausesittoholdmorewater,whichcanaffectyourbaking.
Prepare just before reheating quiche or cooking steaks. This does notstorewelluncookedoncethestemsarecutandthelemonisadded.
1½lb(750g)freshasparagus(thethinnerthebetter)1tbsp(15mL)water½tsp(2mL)saltPeppertotaste2tbsp(30mL)unsaltedbutterHalflemon
Cut or break off tough bottom end of asparagus anddiscard.(Orfreezescrapsforsoup.)Rinsewellundercoldwater,wrapinacleanteatowelandstoreinfridge.Placeasparagus on microwavable serving dish large enough tohold them slightly overlapping in sunburst pattern, tipsfacingin.Sprinkle with water, salt and pepper; dot with butter.Squeeze lemon over top. Coverwith vented plasticwrap.
Microwave on high for 5 minutes until bright green.(Leftoverscanbecoveredandrefrigeratedupto3days.)
BarleyRisotto
SERVES
4
PREPARATIONTIME
5MINUTES
TipBarleyishealthierthanriceorpotatoes.Onceyourkidstasteitschewynuttiness, theywillbemoreopentoothermoreexoticgrains.Try thisrecipeacoupleoftimesbeforegivingup.Theymayshunitatfirstbutaddingalittlebuttermakesittastelike“babypopcorn.”
Thisrisottoiscreamyandcheesyliketherealthingbutusesahealthiergrain.
1cup(250mL)potbarley3cups(750mL)chickenstock(homemadeorfrozen)¼cup(50mL)gratedParmesancheeseSaltandpeppertotaste
In saucepan, simmerbarley in chicken stockuntil tender,adding water if necessary, about 50 minutes. Drain anyliquid. Transfer to microwaveable dish; cool, cover andrefrigerateforupto48hours.Toserve,microwaveathighfor4 to8minutesuntilhot.Stir inParmesancheese,saltandpepper.
GrabandGoBarley Salad: Pour some olive oil and redwine vinegar over leftoversandaddanyextraasparagus.Toss insomeshreddedCheddar,saltandpepperanditisagreatlunchsalad.
QuickItalianSausageandKidneyBeanSoup
SERVES
8
PREPARATIONTIME
15MINUTES
TipsAromaticwithaniseandotherherbs,asmallamountofItaliansausagegives body to this easy, chili-like soup,which is perfect to servewithcrustyFrenchbread.
Ifyoucan’tfindItalianseasoning,makeyourownbymixingdriedbasil,thyme,oreganoandrosemaryinamountsthatyoulike.Ifyoulovebasil,goheavyonthatuntilyouadduptotwoteaspoons(10mL)total.
Recipes like these which can simmer for up to two hours make theprocessofcookingmanythingsatoncepossible.Trytofindgoodbeefstock in the freezer section of the grocery store. It is nutritionallysuperiortocanned,andfarlesssalty.
4oz(125g)Italiansausage1largeonion,finelychopped2clovesgarlic,minced2sweetgreenpeppers,seededandchopped2tsp(10mL)Italianherbseasoning2cans(19oz/540mLeach)tomatoes,chopped2cans(19oz/540mLeach)tomatosauce2cups(500mL)beefstock
1cup(250mL)dryredwine2cans(19oz/540mLeach)redkidneybeans
Removecasingsandcrumblesausageinto12-to16-cup(3to 4 L) saucepan. Cook over medium-high heat, stirring,untilbrowned lightly.Addonion;cookuntilbeginning tobrown. Empty onto paper towel to drain off most of thedrippings.Add garlic, green peppers, herb seasoning, tomatoes andtheir liquid, tomato sauce, beef stock and wine. Returnsausage mixture to pan and bring to boil; cover, reduceheatandsimmer30minutes.Stirinkidneybeansandtheirliquid(whichwillthickenconsistencyofsoup).Ifyoulikethinnersoup,drainandrinsebeansbeforeadding.
GrabandGo1This is a great freezer recipe. Simply scale it up and freezewhat youdon’t serve. Freeze for up to 6 weeks in single-serving sizes to makereheatinginthemicrowavefastandconvenient.
GrabandGo2Sausage and Sauerkraut on a Bun: While you have the package ofsausageoutyoumayaswellbakeextrassotheyarereadyforaquickiemeal. Place all extra sausages onbaking sheet linedwith foil. Bake in400°F(200°C)ovenfor15to25minutes,dependinguponthethicknessofthesausage.Besuretheyarefirmandnolongerpink.Youmaywanttobroilfor2minutesattheendtogivethemthatbarbecuedlook.Drainandpatwithpapertowelbeforeyoustoreinaresealableplasticbaginthefridgefor3daysorfreezerfor3weeks.Theyjustneedaquickzapin themicrowave toheat.Drainacanof sauerkraut inacolanderandrunundercoldwatertoremovesomeofthesalt.Thecabbageisagreat,healthyvegetable,butthesaltcontentdetractsfromitshealthfulness.Abun,somemustardandyourcarkeys,andsoccernightneverlookedsosimple.
CrustlessBroccoliandCheeseQuiches
SERVES
6
PREPARATIONTIME
10MINUTES
TipI’vesaiditbefore:Forkidswhoshungreen,omitthebroccoliandstartwith freshmint. Even onemint leaf has similar nutritional value andbreaksdownthemyththatgreenstufftastesbad!Letthempickaleafortwoandleaveitatthatforaweekortwo.Stepituptofreshbasilwhentheyseemready.Innotime,theywill tryfreshbabyspinachandthenthereisnostoppingthegreatgreengiant!
Servewithasparagusspearsoragreensalad.
2tsp(10mL)butterorbutter-flavouredcookingspray1cup(250mL)creamcheese1cup(250mL)frozenbroccoli1cup(250mL)shreddedCheddarcheese¼cup(50mL)milk8extra-largeeggs1tsp(5mL)driedoregano¼cup(50mL)drybreadcrumbs(optional)4sheetsphyllopastry(optional)
Butter or spray 6 mini deep foil pie plates with cookingspray.Spreadcreamcheeseevenlyinbottomsofpans;setaside.Warm broccoli inmicrowave; press between paper
towelsuntilasdryaspossible.Arrangeovercheese.Inlargebowl,mixCheddarcheese,milk,eggsandoreganowithforkbriskly.Pouroverbroccoli.Ifdesired,sprinklepieswithbreadcrumbs.Layonecornerof one phyllo sheet on top of each pie and spray withcookingsprayorbrushwithbutter.Foldinhalfandsprayagain. Fold into quarters and spray again. Scrunch upedgestofitdish.Bakein425°F(220°C)ovenfor30minutesuntiljustfirm.(Let cool and freeze for 4 hours. Cover with foil andrefrigerate up to 48 hours or freeze up to 3 weeks. Toreheat,uncoverandplaceincoldoventhenturnovenonto350°F/180°Candbakefor30to40minutesjusttowarmthrough.Thegentlewarmingpreventsrubberyeggs.)
BeefTenderloinSteakswithPeppercornRub
SERVES
4
PREPARATIONTIME
10MINUTES
TipsBagsofwhole leaf saladarebetter thancut leaf salad,but theydogobadquicklyonceyouopenthebag.Don’tbetemptedtobuythelettucefrom the open bins at the grocery store since the factory packaging ismorehygienic.(Youneverknowwhosehandshavebeeninthosebins.)Tokeepthebagsfresherlonger,rollleavesinapapertowel.
Whilealittlemoreexpensive,tenderloinsteaksareuniformlytenderandnotatallgristly.Itisoftentheveinytextureofsomecutsthatturnkidsoff.Youmayomittherubforthekidsbutalittlesoysaucewillmakeforgoodcolourandflavour.
servewithBarleyRisottoandAsparagusinItsOwnJuices,ifdesired.
2tsp(10mL)pepper2tsp(10mL)groundginger1tsp(5mL)groundcardamom2clovesgarlic,minced¼cup(50mL)low-sodiumsoysauce4beeftenderloingrillingsteaks,4to6oz(125to175g)each2naveloranges1pkg(8oz/227g)mixedgreens
In small bowl, combine pepper, ginger, cardamom andgarlic; mix in soy sauce. Rub all over steaks. (Leavechildren’sportionsplainifdesired.)Placesteaksinroastingpan.Placeplasticwrapdirectlyonsurface of meat. Let sit in refrigerator up to 8 hours.(Freeze for up to 3 weeks; thaw in refrigerator for 24hours.) Slice oranges into wedges; store in covered bowluntilreadyforuse.Roast, uncovered, in 425°F (220°C) oven for 10 to 15minutesoruntilmeat thermometer registers140°F (60°C)forrareor160°F(71°C)formedium.Arrangemixedgreensonplatter;topwithsteaks.Surroundwithorangewedges.
GrabandGoPenneStrawsandPeas:Mostkids like tomatosauce, sowearealwayslooking for ways to get other good nutrition into it. Here is a quickweeknight meal that requires no cooking, is low fat, meatless andcontainssoywhichisgoodforallofusandtheplanet.Emptyonecan(24oz/680mL)tomatosauceintoapotwhileyouboilwaterforpastainanother.Add6oz(170g)VeggieGroundRoundtothetomatosauceandwarmthrough.Warmabighandfuloffrozenpeas(½cup/125mL)inthepastawaterforthefinal2minutes.Whenwaterboilsadd2to4cups(500mLto1L)ofwholewheatpenneandcookuntilalmostsoft.Drainpastaandtosswithsauce;topwithParmesan.Or,ifyouhaveanyfunleftinyou,servethepastaandpeas(tossedwithalittleoliveoilsoitdoesn’tstick)withthesauceseparate.Letyourkidsusethepenneasstrawstosuckupthesauce.Watchlittleonessotheydon’tsucktoohardandgetapeacaughtinthethroatintheirnew-foundzealforpeas.It’sallinthepresentation.Relaxandlaughwithalittleredwine.Botharegoodforyou.
Week7ShoppingList
YOUNEED:
*Sandwichbuns(4)Eggs(8extra-large)GratedParmesancheese(¼cup/50mL)Creamcheese(1cup/250mL)*ShreddedCheddarcheese(1cup/250mL+2tbsp/30mLapprox)Milk(¼cup/50mL)Phyllopastry(4sheets)Frozenbroccoli(1cup/250mL)*Frozenpeas(½cup/125mL)Potbarley(1cup/250mL)Italiansausage(4oz/125g)Beeftenderloingrillingsteaks,4(4to6oz/125to175geach)*VeggieGroundRound(6oz/170g)Onion(1)Mixedgreens(1pkg)Asparagus(1½lb/750g)Lemon(half)Garlic(4cloves)Greenpeppers(2)Naveloranges(2)Minifoilpiepans(6)
CHECKYOURPANTRYFOR:
Drybreadcrumbs(¼cup/50mL)
Chickenstock(3cups/1.5L)Beefstock(2cups/500mL)Dryredwine(1cup/250mL)Breadcrumbs(¼cup/50mL)Redkidneybeans(2cans,19oz/540mLeach)Cannedtomatoes(2cans,19oz/540mLeach)Tomatosauce(2cans,19oz/540mLeach+*1can,24oz/680mL)*Sauerkraut(1can,19oz/540mL)Low-sodiumsoysauce(¼cup/50mL)Oliveoil(2tbsp/30mLapprox)Redwinevinegar(1tbsp/15mLapprox)Unsaltedbutter(2tbsp/30mL)Butter(2tbsp/30mL)*Wholewheatpenne(1pkg,1lb/450g)Driedoregano(1tsp/5mL)Groundginger(2tsp/10mL)Italianherbseasoning(2tsp/10mL)Groundcardamom(1tsp/5mL)
Notes
*Serveittonight.
*grabandgoitems
WEEK8
I grew up with a French-Canadian mother who would often take mysisters and me back to her childhood home, the small town ofBuckingham,Quebec.Itwasalwaysaplaceofhappiness,cousinsIcouldbarely understand and food. Ma Tante and Mon Oncle were likegrandparentstomeandGrandmèrealwayssmelledofhomeintheformofburnttoast.Hereweusedtositdowntoahugemealinthemiddleofthedaywhenthemenwouldcomehomefromthefactoryforlunch.Myentiremorningwasspentplayinginthewideopenfieldoutback
with the smellsof roastingmeats and,my favourite, chicken stewanddumplings wafting out through the window.We would sit down at atablestackedwitheverykindofcomfortfoodyoucouldimaginefor12to 18 people. I learned to love potatoes in all their forms and manyvegetablesfreeforthetaking.Thevarietyateachmealwasendlessandcolourful.Therewasneveranycommentaboutwhatweateordidnoteat,orhowmuchofitwasgoodforyou.Itwasreal,well-preparedfood,andyouwouldhavetobecrazytoturnyournoseupatanything.ItwasalsoherethatI learnedtosayyestosugarpieandhideit inmyroomuntilIcouldmakespaceforitinmyfullbelly.Gone are those easy, idyllic days inmy fast-paced life but I suredo
closemyeyesand imagine themevery single time I eatParsnipPuréeChickenStew.IthasallofthetasteoftanteLouise’sbutnoneofthesinsthatyouwouldexpectfromaFrench-Canadiankitchen.
ClassicComfortFood
ParsnipPuréeChickenStewTunaSailboatsforKids*RoastBeefwithRosemaryandGarlicVeggies*SteamedDillyCarrotsWORKSCHEDULE
1. CookParsnipPuréeChickenStewtosimmerstage.2. While chicken is simmering, prepare Tuna Sailboats and store infridgeorfreezer.
3. CompleteParsnipPuréeChickenStewandfreeze.4. Complete roast beef recipe up to and including refrigeration stepuntilyouarereadytocooktonight’sdinner.
5. SteamedDillyCarrotscanbepreparedandrefrigerateduntilyouarereadytocookanynight’ssupper.
ParsnipPuréeChickenStew
SERVES
4+2
PREPARATIONTIME
20MINUTES
Most stews use flour to thicken but we use parsnips here for threereasons:toavoidthewhiteflourstarch,toaddvitaminsandfibreand,sinceitishidden,itisimpossibletopicktheparsnipsout!
2lb(1kg)bonelessskinlesschickenthighs
2tsp(10mL)canolaoil1mediumonion,chopped1tbsp(15mL)butter4mediumparsnips,peeledandcutintolongchunks2stalkscelery,chopped1tsp(5mL)driedsage1tsp(5mL)poultryseasoning2cups(500mL)chickenstock2cups(500mL)babycarrots,cutintothirds2cups(500mL)frozenpeas4smallwholewheatorpumpernickelbuns
Rinsechickenandpatdrywithpapertowel;cutinto2-inch(5cm)pieces.In largepot,heatoil.Stir inonionandcookonmedium-highfor4minutes.Addbutter;brownchicken,inbatchesandwithoutcrowding.Removefrompanandsetaside.Addparsnip,celery,sageandpoultryseasoningtopot;stirfor30seconds.Addstockandupto2cups(500mL)waterjust to cover. Bring to boil; reduce heat to medium-low.Simmerfor12to15minutestosoftenparsnips.Usinghandblender,puréeintothickersaucelikeconsistency.Add carrots and chicken; simmer 20 to 30 minutes untiljuices run clear when chicken is pierced. Add peas andwarm through, 1 to 3 minutes. (Freeze up to 1 month.Thawinrefrigeratorovernight.Microwaveathigh15to30minutesdependingonservingsize.)To serve, scoop out centre of each bun; spoon stew intobunsforafunpresentation.
TunaSailboatsforKids
SERVES
4+4
PREPARATIONTIME
10MINUTES
TipTheseareapoorman’scrabcakethatadultswilleat.Thetunaisfamiliarsomanykidswillatleasttryit.Theomega-3fattyacidsinfishandeggsisessentialforkids’growingbrains.
Ameal strictly for kids, these aremeant tobe eatenwith littlehands,playedwithandenjoyed.
2cans(7oz/200geach)tuna,drained2mediumcarrots,grated2eggs2cups(500mL)drywholewheatbreadcrumbs¼cup(50mL)lightmayonnaise1tbsp(15mL)vegetableoil2stalkscelery2to4sliceswholewheattortillas
In large bowl,mix tuna, carrots, eggs, bread crumbs andmayonnaise until combined. Form into 8 egg-shapedpatties with dip in middle to make a fat “canoe.” Innonstick skillet, heat oil; fry patties on both sides untilgolden.(Letcool;wrapseparatelyandrefrigerateforupto2days.Microwaveondefrost for2to5minutestowarm
through.)To serve, slice celery into thin sticks and tortillas intotriangles.Cutslit intotopoftortillatrianglesocelerycanbethreadedthrough.Letkidsusethepattyasaboat,addacelerymastandtortillasailatthetable.
RoastBeefwithRosemaryandGarlicVeggies
SERVES
4+4
PREPARATIONTIME
10MINUTES
TipFreeze remaining beef stock in ice cube trays. These are better thanbouilloncubesandjustasconvenienttoaddtoanysauce,souporevencookedrice.(Anamazingtreatforthefamilydogonawarmday!)Everyfamilylovesroastbeefnightandtogetherwithroastedvegetablesit’sacomplete meal. Cutting the roast in half cuts down cooking time andensuresleftovers.
8clovesgarlic2tbsp(30mL)steaksauce1tbsp(15mL)Dijonmustard1sprigfreshrosemary(or1tsp/5mLdried)2tbsp(30mL)oliveoil4mediumrednewpotatoes1cup(250mL)babycarrots1mediumsweetredpepper,seeded,coredandquartered3lb(1.5kg)sirlointipovenroast,cutinhalfcrosswise½cup(125mL)beefstock1cup(250mL)redwine
Using garlic press, smash garlic. Add to large shallowbroiling pan. Mix in steak sauce, mustard, rosemary and
oil.Cut potatoes into quarters. Roll potatoes, carrots and redpeppers in oil mixture to coat. Spread vegetables out inpan,leavingspaceincentreforthe2piecesofmeat.Smearmeatwithanyofthemustardmixtureonbottomofpan. Pour in beef stock. (Cover and refrigerate up to 8hours.)Place roasting pan in cold oven. Turn oven to 350°F(180°C); roast for 1 hour or until an instant-readthermometer reads 130°F to 135°F (54°C to 57°C) formedium-raretomedium.Transfer roast to cutting board; let stand for 5 minutesbeforecarving.Meanwhile,broilvegetablesfor2to4minutesuntilcrispy,watching closely. Place vegetables on platter. Pour redwine into pan; stir and scrape up brown bits. Servewithroast.
GrabandGoBeefandPastaToss:Leftoversaregreatthenextdayforsandwiches,butifyouwanttocreateanewdish,makethispastasalad.Cook4cups(1L)wholewheatpenne;drain.Tossleftovermeatwitha16oz(454g)jarofmildsalsa,asmall jarofmarinatedmushroomsandagratedcarrot.Toss pasta andmeat together in a large bowl and topwith Parmesancheesejustbeforeserving.Asidesaladcompletesthemeal.
SteamedDillyCarrots
SERVES
4+4
PREPARATIONTIME
2MINUTES
Twominutespreptimegivesyouthefastestsidedisharound,andkidslovethesesweetcarrots.
2lb(1kg)babycarrots3tbsp(45mL)water1tbsp(15mL)liquidhoney1tsp(5mL)dillweedPincheachsaltandpepper
Into large microwaveable bowl, toss together carrots,water,honey,dillweed,saltandpepper.Cover with plastic wrap.Microwave on high for 8 to 15minutesuntilcrisp-tender.
GrabandGo1PuréedCarrotSoup:Warmleftovercookedveggies inapotwithequalamountofchickenorbeefstock.Puréewithhandheldblenderandthinas desired. Depending on the stock, you may need to add salt andpepper.Serve thiswithwholewheatbagels,creamcheeseandsmokedsalmon.AsideplatterwithrawsnowpeaswithMexicanDressing(page141)willsetoffthesecoloursandflavours.
GrabandGo2GrilledCheeseOptions:Gettingkidstomaketheirownmealsasearlyaspossibleisahugebonusnotonlyforthechiefcookbutalsoforthelittleone’sself-esteem.Sandwichpressesareagreatwaytogetkidsstarted.Simply lay out some butter, bread, sliced Cheddar, sliced Swiss, ham,smokedturkeyandsomeketchup.Letthekidsbuildtheirownsandwichandplaceitinthegrillingmachine.Alittlehelpwiththoseunder12isagoodideasincethesethingscangethot.ServewiththeleftoversteamedDilly Carrots and ketchup. Once kids get the hang of it, they canexperimentwithdessert sandwichgrills.Tryapplepie fillingandBrie,peanutbutterandjam,pumpkinpiefilling.
Week8ShoppingList
YOUNEED:
*Wholewheatbagels(4)Wholewheatorpumpernickelbuns(4)Wholewheattortillas(6)Eggs(2)*GratedParmesancheese(1cup/250mL)*Creamcheese(8oz/250gpkg)Chickenthighs,boneless,skinless(2lb/1kg)Sirlointipovenroast(3lb/1.5kg)*Smokedsalmon(4oz/125g)*SlicedCheddarcheese(4oz/125g)*SlicedSwisscheese(4oz/125g)*Slicedham(4oz/125g)*Smokedturkey(4oz/125g)Onion(1)*Mixedgreens(1pkg)Parsnips(4)Rednewpotatoes(4)Carrots(2)Babycarrots(3lb/1.5kg)*Snowpeas(4cups/1L)Celery(4stalks)Redpepper(1)Garlic(8cloves)
Frozenpeas(1pkg,1lb/450g)Freshrosemary(1sprig)
CHECKYOURPANTRYFOR:
Butter(1tbsp/15mL)Redwine(1cup/250mL)Drybreadcrumbs(2cups/500mL)Cannedtuna(2cans,7oz/200geach)Dijonmustard(1tbsp/15mL)Steaksauce(2tbsp/30mL)Oliveoil(2tbsp/30mL)Vegetableoil(1tbsp/15mL)Canolaoil(2tsp/10mL)*Chickenstock,frozen(8cups/2L)Beefstock(½cup/125mL)*Wholewheatpenne(1pkg,1lb/450g)Lightmayonnaise(¼cup/50mL)*Marinatedmushrooms(1smalljar)*Mildsalsa(1jar,16oz/454g)Honey(1tbsp/15mL)Poultryseasoning(1tsp/5mL)Driedsage(1tsp/5mL)Drieddillweed(1tsp/5mL)
Notes
*Serveittonight.
*grabandgoitems
WEEK9
Once,whenIhadfivevegetarianhouseguests,Iabandonedthemalltogoouttoapartyatmypublishers.MyguestsdinedonwhatIhadleftbehind.The people I met at the party that night were all impressed that I
could calmly talk about the future of this bookwhile I had a hungryhouseful,butIhavealwaysbeenmostcomfortablebeingwellaheadofschedule.Asmyhusbandhas finally learned, 6or6:30means5:59 tome. Being prepared is more than just the Girl Guide’s law, it is themother’scredo.Whenthefoundationsofamealaremade,thenanyonecanwarmitupandputitonthetable.Guiltdisappearsastheicemeltsoff the frozen Molasses Lentil Soup. Peace sets in when Tofu CaesarSaladneedsonlyabagtobeopenedandatosstoits leaves.Harmonyhappens when your guests ask for the recipe because their kidspromptedthemtodoso.Business(studies,groceries,laundry,PTA…)iswellunderwaywhenourlivesarenourishedwithgoodfoodandgreatfriends—whodon’tmindfeedingthemselvesonceinawhile.Scaleuprecipestoserveallyourhouseguests.
VegetarianVisitors
MolassesLentilSoupEasyMinestrone*PoppySeedNoodlesTofuCaesarSalad*LemonyBakedShrimp*AsianSproutandRedPepperSaladWORKSCHEDULE
1. TheMolassesLentilSoupandEasyMinestronecanbecookedatthesametimeintwoseparatepots,whichsavessteps.Chopandcooktwo onions together and then divide into two large pots, thencontinueonwiththeMolassesLentilSouprecipe.
2. When you get to the stage of simmering lentils, start on EasyMinestrone.Completebothsoupsandstoreinfreezer.
3. CompletePoppySeedNoodlesandstoreinfridge,covered.4. MixTofuCaesarSaladdressingandstoreinfridgeuptooneweek.Prepareandstoregreens.
5. AssembleLemonyBakedShrimp,coverandstore infridgeupto6hoursuntilyouarereadytobakefortonight’ssupper.
6. Toss Asian Sprout and Red Pepper Salad together and refrigerate,covered,untilsuppertime.
MolassesLentilSoup
SERVES
8
PREPARATIONTIME
18MINUTES
TipsUsingredlentilsmakesforprettycolourbutalsoafast-cooking,smoothsoup.Lettingyourkidsaddalittleextramolassesatthetableisagoodwaytostartthemoffonthisone.Rememberthatmolassesisasourceofiron,notjustsugar.
Ifyouaremakingbothsoups,cook2onionshereandremovehalfoftheonionstosecondverylargepotandsetasideforEasyMinestrone(page79).
Thesweetnessofthissouphasconvertedmanyalentilhater.
2tsp(10mL)canolaoil1onion,chopped2cups(500mL)redlentils2redpotatoes,diced2carrots,diced8cups(2L)chickenstockorwater1cup(250mL)frozencorn1tbsp(15mL)driedoregano2cups(500mL)tomatojuiceorV-8Juice¼cup(50mL)lemonjuice
3tbsp(45mL)molassesSaltandpeppertotaste
In very large pot, heat oil. Add onion; cook for about 4minutestosoften.Stir red lentils, potatoes and carrots into onions. Addchicken stock andbring toboil.Reduceheat and simmer15minutes.Addcorn,oregano,tomatojuice,lemonjuiceifdesiredandmolasses.Bringtosimmer;coverandsimmer5minutes.Addsaltandpepper.(Refrigerateupto4daysorfreezeupto6weeks.)
EasyMinestrone
SERVES
8
PREPARATIONTIME
20MINUTES
TipStir extra pesto mixed with yogurt into soup to enrich it just beforeservingifdesired.
Minusthebeefandpasta,thisrecipeisahealthy,low-caloriechoice.
1tbsp(15mL)oliveoil1cookedchoppedonion(fromMolassesLentilSoup,page78)or1onion,chopped2carrots,chopped2stalkscelery,choppedHalf each sweet red and green pepper, seeded, cored andchopped2clovesgarlic,minced2½to3cups(625to750mL)vegetablestockorchickenstock3cups(750mL)cannedchoppedstewedtomatoes1leek(whiteandlightgreenpartonly),choppedintorings1can(19oz/540mL)mixedbeans,drainedandrinsed1cup(250mL)frozenpeas3tbsp(45mL)bottledpestosauce
Inlargestockpot,heatoilandcookedonionovermedium
heat (or, heat oil; add chopped onion and cook untilsoftened,about4minutes).Addcarrots,celeryandredandgreen peppers, stirring after each addition. Add garlic,stock and tomatoes; bring to boil over high heat. Reduceheat, cover and simmer for 20 minutes or just untilvegetablesaretender.Add leek andbeans; simmer for 2minutes. Stir in frozenpeasandpesto.(Refrigerateupto5daysorfreezeupto1month.)
PoppySeedNoodles
SERVES
4
PREPARATIONTIME
2MINUTES
TipPoppyseedsshouldbefrozensothattheywillnotgorancid.Addthemtoanymuffinorbreadrecipeortrymakingapoppyseedcoffeecakeasaspecialtreat.
Usingeggnoodlesbooststheprotein.
2cups(500mL)eggnoodles1tbsp(15mL)poppyseeds1tbsp(15mL)toastedsesameoil
Inlargepotofboilingsaltedwater,cooknoodlesuntiljust-tender; drain. Add poppy seeds and oil; toss to coat.(Refrigerate up to 2 days; serve cold or reheat inmicrowavefor2minutes.)
GrabandGoProteinPoppySeedNoodles:Forvegetarianvisitors,servethesenoodlestossed with 2 cups (500 mL) mashed silken tofu to make a completeprotein.TheycanhavetheAsianSproutandRedPepperSalad(page83)whiletheresteattheirshrimp.
TofuCaesarSalad
SERVES
4+6
PREPARATIONTIME
3MINUTES
TipBuyanchovypastebecauseitcanbestoredrefrigeratedupto3monthsto use on pizzas or in tomato sauces. If you can only find cannedanchoviesthenfreezethewholethinginaresealablefreezerbag.Oneortwominutesonthecounterwillthawtheseoilyfishesenoughtopickasingleoneoutofthecanasyouneedit.
Caesar salad isa favourite formanykids.They tend to like itscreamytexure and salty nature, but we could all do without the fat-ladenmayonnaise thatmostbottledorhome recipesuse.Wehave tried thistofuversiononmanyCaesar-lovingadultsandkidsandtheycan’ttastethe difference–but their bodies notice! Be sure to use the anchovy; itaddscalciumandgoodoils.Freshlemonjuiceandexcellentoliveoilwillmakeadifference.
½cup(125mL)silkentofu2tbsp(30mL)gratedParmesancheese(approx)2tbsp(30mL)lemonjuice2dashesWorcestershiresauce1clovegarlic,minced2dashesTabascosauce1tbsp(15mL)extra-virginoliveoil1tbsp(15mL)whitewinevinegar
1tsp(5mL)mashedanchoviesoranchovypasteSaltandpeppertotaste1headromainelettuce3slicescookedbacon(optional)
Inbowl,mashtogethertofu,Parmesancheese,lemonjuice,Worcestershire sauce, garlic, Tabasco sauce, oil, vinegar,anchovies, salt and pepper. Let sit for 1 hour. (Can bestoredinfridgeforupto1week.Dressingdoesnotfreezewell.)Clean,dryandtearlettuceintopieces.(Rollinpapertowelandstoreinplasticbaguntilreadytouse.)Tosssaladwithdressing;topwithcookedbaconandextraParmesancheeseifdesired.
GrabandGoBarbecueChickenCaesarSalad:Thoughthereistofuinthedressingasprotein, adding a few ounces of chicken will make this salad into aneven more substantial meal. Thaw some boneless skinless chickenbreastsinthemicrowaveuntilsoftthroughoutandstartingtocook.Poursome barbecue sauce on the chicken and broil for 4minutes per sideuntil chicken is no longer pink inside. Slice into strips; arrange overCaesarsalad.
LemonyBakedShrimp
SERVES
4
PREPARATIONTIME
8MINUTES
TipsFreshparsleycanbestoredinaglassofwaterintherefrigeratoruptotendays.Youcanputitoutonthetablesoanyonecanpickaleafandsprinkleitontheirdinner.Whenitstartstodryout,thenhelpitdryallthe way by spreading on a cookie sheet and baking in 200°F (100°C)oven for an hour or so. Store as you would any other spice in thecupboardupto6months.
Thepeel-and-eataspectofshrimpdoesn’tappealtoeveryonesobesuretobuyshrimpthatispeeledbutfrozenrawifyourfamilydoesnotlikepeeling.Thisisagoodrecipefortheadultmealafterthekidshavetheirgrilled cheeses before soccer practice. But they will love sitting andhavingsomenoodleswithyou.
Youcansubstitute2lb(1kg)ofhalibut,cut into2-inch(5cm)cubes,for the shrimp. Do not mix with the remaining ingredients until justbeforebakingbecause the tendernessof the fish can’t take theacidofthelemonandwillgetmushy.
Serve with Poppy Seed Noodles (page 80). This is a non-vegetarianoption for this week. Vegetarians can eat the Protein Poppy SeedNoodles(seeGrabandGo,page80).
Vegetableoilcookingspray
2lb(1kg)frozenmediumrawshrimp,peeledanddeveined¾cup(175mL)drybreadcrumbs2tbsp(30mL)finelychoppedfreshparsley1tsp(5mL)gratedlemonrind½tsp(2mL)salt6clovesgarlic,minced¼cup(50mL)lemonjuice4tsp(20mL)oliveoil
Coat4individualgratindisheswithcookingspray.Divideshrimpamongdishes.In bowl, combine bread crumbs, parsley, lemon rind, saltandgarlic;stirinlemonjuiceandoil.Sprinkleevenlyovershrimp.(Refrigerateupto6hours.)Bake in400°F(200°C)ovenfor15to30minutes(shrimpwill take up to 30 minutes if cooked from frozen, or aslittle as 15 minutes if thawed in refrigerator) or untilshrimparepinkandopaque.
AsianSproutandRedPepperSalad
SERVES
4+4s
PREPARATIONTIME
10MINUTES
Thisisacolourfulandsimpleadditiontoanymeal.ServewithLemonyBakedShrimp(page82).
¼cup(50mL)low-sodiumsoysauce¼cup(50mL)toastedsesameoil2tbsp(30mL)gratedgingerroot2tbsp(30mL)ricewinevinegar4cups(1L)beansprouts1sweetredpepper,thinlyslicedorgrated
Insmallbowl,whisktogethersoysauce,sesameoil,gingerandvinegar;setaside.Rinse sprouts very well under cold running water. Drainwellandplaceinbowl.Adddressingandredpepper;tosstocoatwell.(Canberefrigeratedupto3weeks.)
GrabandGoTofuSproutSalad:Cubesomefirmtofuandtosswithextrasproutsalad.Let sit tomarinate at least 1 hour before serving. This is a nice lightmealforahotday.
Week9ShoppingList
YOUNEED:
Frozenshrimp,medium,raw,peeled(2lb/1kg)Frozenpeas(1cup/250mL)Frozencorn(1cup/250mL)Tomatojuice(2cups/500mL)Cookedbacon(3slices),optionalBonelessskinlesschickenbreasts(1lb/500g)Lemonjuice(¾cup/175mL)Gratedlemonrind(1tsp/5mL)Redpotatoes(2)GratedParmesancheese(2tbsp/30mL)Silkentofu(½cup/125mL+*2cups/500mL)*Firmtofu(1cup/250mLcubed)Carrots(4)Greenpepper(half)Redpeppers(1½)Celery(2stalks)Romainelettuce(1head)Gingerroot(2tbsp/30mLgrated)Garlic(9cloves)Leek(1)Onions(3)Freshparsley(2tbsp/30mLfinelychopped)Beansprouts(4cups/1L)
CHECKYOURPANTRYFOR:
Drybreadcrumbs(¾cup/175mL)Anchovypaste(1tsp/5mL)Pestosauce(3tbsp/45mL)Cannedchoppedstewedtomatoes(3cups/750mL)Cannedmixedbeans(1can,19oz/540mL)Worcestershiresauce(2dashes)*Barbecuesauce(¼cup/50mL)Tabascosauce(2dashes)Extra-virginoliveoil(1tbsp/15mL)Oliveoil(4tsp/20mL)Canolaoil(2tsp/10mL)VegetableoilcookingsprayWhitewinevinegar(1tbsp/15mL)Driedredlentils(2cups/500mL)Low-sodiumsoysauce(¼cup/50mL)Eggnoodles(2cups/500mL)Molasses(3tbsp/45mL)Vegetablestock(3cups/750mL)Driedoregano(1tbsp/15mL)Chickenstock(8cups/2L)Poppyseeds(1tbsp/15mL)Ricewinevinegar(2tbsp/30mL)Toastedsesameoil(1/3cup/75mL)
Notes
*Serveittonight.
*grabandgoitems
WEEK10
Imeet a lot of parentswhoworry that their kids eat like birds. “Justwait,”Itellthem.Kidsdon’tneedalotofcaloriestogetthroughthedaywhentheyarelittle,and, if theyknowhowtosay“no”whentheyarefull(insteadoflisteningtoyoururgingthemtocleantheirplates),theywillbewellpreparedforthebattleagainstadultindulgence.Ofcourse, there is somesinging thatgoeson in theheartwhenyou
seeakidhunkerdowntoagoodmeal.Whentheyaretrulyhungryandthere isno stopping them,be sure tohavegood food ready.TheywillblastthroughyourkitchenliketheTasmaniandevil.Weusedtowatchmynephewataboutage12eatcerealfromasaladbowl.Hecoulddowna box of shredded wheat in two days. We could not keep our placestocked with enough food when he was around. And then his friendswouldcomeover!Nowatoversixfeettallhecanstillout-eathisdad,buthe’sahealthy,strappingexampleofgoodfoodin,goodkidout.Inonecookingclass,Ihadapreteenalongwiththeothers,whowere
aged seven to nine. The younger ones began to insist thatwe put hisportion of our just-cooked food on a separate plate, because he coulddemolishtheplatterbeforeanyofthemcouldevenreachit.Yourkidswilleat–eventually.Focusingonlifelonghabitsratherthan
thenumberofcornnibletsingestedhelps.Andkeepingtheteenagersatthebackofthelineatanyfamilyfunctionwillbesomethingyou’llhavetogetusedtosoonenough.
SuperBowlSundayandMunchiesAllWeekLong
Lower-FatChiliConCarne*SouvlakiPorkwithTossedGreekSaladChickenStuffedwithSun-DriedTomatoesandChèvreQuinoaandCarrots
WORKSCHEDULE
1. Sauté ground beef for Lower-Fat Chili Con Carnewhile youwash
andprepareveggiesforthechiliandthesouvlaki.
2. Drain and complete chili recipe once you have removed all
vegetablesfromthesink.
3. Chop and marinate pork for souvlaki for 4 to 8 hours and serve
tonight.
4. ChopveggiesforTossedGreekSalad.Makedip.
5. AssembleChickenStuffedwithSun-DriedTomatoesandChèvre.
6. Quinoa and Carrots can be prepared on the day you cook the
ChickenStuffedwithSun-DriedTomatoesandChèvre.
Lower-FatChiliConCarne
SERVES
4+4
PREPARATIONTIME
20MINUTES
TipsLeftovertomatopasteisapaintostorebutifyoucutopenthetopandbottom of the can leaving cut ends in place and thenwrap in plasticwrap and freeze the can, it becomes a whole new convenience food.Sinceyouonlyusea spoonfulor twoat a time,youcan thawslightlyunder hot runningwater and press the bottom lid up to expose somefrozen paste.Use a sharp, hot knife to slice off the amount you need.Eachcentimetreisabout1tbsp(15mL).
Manykidswilleatchiliwithoutthebeans,sosimplyaddbeansonlytotheadultportions.
Runninghotwaterovercookedgroundbeeftakesextrafatout.Addinglotsofvegetablesupdatesthisfamilypleaser.
1lb(500g)mediumgroundbeef2cups(500mL)choppedonion2stalkscelery,chopped1sweetgreenpepper,seeded,coredandchopped2tbsp(30mL)finelymincedgarlic2tbsp(30mL)chilipowder1tsp(5mL)driedoregano
1tsp(5mL)groundcumin¼tsp(1mL)pepper1bayleaf1can(6oz/180mL)unsaltedtomatopaste2cups(500mL)cannedchoppedtomatoes¾cup(175mL)water1tbsp(15mL)redwinevinegar1can(19oz/540mL)redkidneybeans,drained1tbsp(15mL)ChiliSpice(page139)
Inlargedeeppot,sautébeefuntilnolongerpink.Pourintocolanderanddrainofffat.Runhotwaterovermeat;letsitinsinktoremoveevenmorefat.Add onion, celery and green pepper to pot; cook untilonion is translucent, 6 to 8 minutes. Add garlic, chilipowder, oregano, cumin, pepper and bay leaf; stir for 1minute. Return meat to pan; add tomato paste, cannedtomatoes,waterandvinegar.Bringtoboil;reduceheatandsimmer 15 minutes. Stir in beans; simmer 15 minutes.Removebayleafbeforeserving.StirinChiliSpice.(Freezeinsingle-servingsizesupto6weeks.)
GrabandGoBurritos:Chiliisagreat,versatilemeal.Trytofindsoftcornwraps:theyhaveadensetexturethatiscrispywhenbaked.Oilacasseroledishandlayacorn tortillaon thebottom.Warmsomechili and spreadon top.Placeasecondtortillaontopandspreadwithsomesalsaormorechili.Laythethirdlayerandsprinklewithshreddedcheese.Thiscansitintherefrigeratorforupto2days.Bake30to45minutesina350°F(180°C)oven,uncovered.Servelikeapizzaandsliceintotriangles.
SouvlakiPorkwithTossedGreekSalad
SERVES
4+4
PREPARATIONTIME
15MINUTES
TipIfyourkidsareveryparticularaboutfoodstouchingeachotherthenlaythesaladoutonaplatterandcoverwithplasticwrap.Leaveolivesinaseparatedishforadultstoenjoy.
Servethiswithamixedgreensaladandwholewheatpitapockets.Souvlaki:
2lb(1kg)porktenderloin¼cup(50mL)oliveoil1clovegarlic1tsp(5mL)driedoreganoSalttotasteHalflemon
Salad:
1cucumber1sweetredpepper3stalkscelery½cup(125mL)blackolives
Dressing/Dip:
2cups(500mL)plainyogurt
¼cup(50mL)crumbledfetacheese1tbsp(15mL)honeyDijonmustard1tsp(5mL)garlicpowder1tsp(5mL)driedoreganoSalttotaste
Souvlaki:Cutporkinto2-inch(5cm)cubes;placeinlargeresealable freezer bag. Add oil, garlic, oregano and salt.Squeezelemonhalfintobag;addrind.Sealbagandshake.Refrigerate to marinate up to 24 hours. (Meat can befrozenupto3weeks:thawinrefrigerator.)Salad:Cutcucumber,redpepperandceleryintocubes;tosstogetherwitholives.Dressing/Dip: In bowl, mix yogurt, feta cheese, Dijonmustard,garlicpowder,oreganoand salt. Serveasdiportosswithcucumbermixture.Arrangeporkinsinglelayerinroastingpan;bakein450°F(230°C)ovenfor16to18minutesuntiljustahintofpinkremainsinside.Broilfor1to2minutestobrown.
GrabandGoPorkPicnic:Once thepork is cooked, you can freeze it to serve as anappetizeratafiresidesupperoraneat-on-the-runfingerfoodwithsomecarrot and celery sticks. Freeze it for up to 3 weeks and thaw in thefridge. Serve cold orwarm inmicrowave on defrost setting for a veryfewminutes.
ChickenStuffedwithSun-DriedTomatoesandChèvre
SERVES
4+4
PREPARATIONTIME
18MINUTES
TipYou can also use dry-packed tomatoes. Place in microwaveable dish.Coverwithwaterandmicrowaveathighfor5minutes;drainandchop.
Food,likefashion,hasitstime.Butsomethingslast:the1980spairingoftomatoesandchèvrehasbecomeatimelessclassic.Delicious!
10sun-driedtomatoespackedinoil1tbsp(15mL)lightmayonnaise(optional)2clovesgarlic,minced6oz(175g)chèvre1tsp(5mL)crumbleddriedrosemarySaltandpeppertotaste8(3lb/1.5kg)bonelessskinlesschickenbreasts
Choptomatoesroughly.In bowl, mix together mayonnaise if using, tomatoes,garlic,chèvre,rosemary,saltandpepper.Patchickendrywithpaper towels.Layout4 largepiecesof plastic wrap about 18 inches (45 cm) long; place 2breasts on each. Scoop about 1 tbsp (15 mL) cheese
mixture onto each breast. Fold breasts around cheesemixture envelope-style and turn over. Smear remainingcheesemixture on each breast.Wrap plastic around eachpair.Placepackagesinlargeresealablefreezerbag.(Storeinfreezerupto3weeks.)In plasticwrap, partially precook 4 breasts inmicrowavefor 10 to 15 minutes at high. Remove plastic wrap andplaceinbakingdish,leavingspacebetweeneach.Bake in350°F(180°C)oven for25 to35minutesoruntilnolongerpinkinside.
GrabandGoChèvreandChickenSoup:Insaucepan,bring4cups(1L)chickenstockwith2cups(500mL)watertoboil.Add2newpotatoes,scrubbedandchoppedintosmallpieces,and1tsp(5mL)driedthyme;simmeruntilpotatoes are tender. Using hand blender, purée until smooth; addchopped cooked chicken and return to boil. Reduce heat and simmeruntilchickeniswarmedthrough,2to3minutes.Addsomemilktothintodesiredconsistencybutdonotboilor itwill separate.Add saltandpeppertotasteandtopwithmorechèvreifyoulike.
QuinoaandCarrots
SERVES
4
PREPARATIONTIME
4MINUTES
TipsQuinoaisoneofthelessusedgrainsbut ithasmoremagnesium,zinc,copperandironthanbrownriceandcooksinathirdofthetime.Onceyoutrythisteenyweeniepowerhousewithbutter,youwillgetoveritsweirdname,whichispronouncedkeenwa.
Ifyouwanttoskipthenewgrainorjustcouldnotfinditatthegrocerystore,substituteanypasta,buttheorzofromWeek5wouldbejustfine.
Thisisagreatsidedishthedayyoucookyourchicken.
2cups(500mL)waterorchickenstock1cup(250mL)quinoa2cups(500mL)frozenslicedcarrots1tbsp(15mL)butterSaltandpeppertotaste
Inlargepot,bringwatertoboil.Addquinoa;cookfor10minutesuntilquinoabreaksupabit.Meanwhile,microwavecarrotsjusttothaw.Addtoquinoa;simmer2to5minutesuntilsoftenedandwarmedthrough.Stirinbutter,saltandpepper.(Refrigerateupto24hours.)
Week10ShoppingList
YOUNEED:
Chèvre(6oz/175g)*Corntortillas(1pkg)Wholewheatpitabread(1pkg)*Shreddedcheese,anykind(2cups/500mL)Fetacheese(¼cup/50mL)Plainyogurt(2cups/500mL)Frozenslicedcarrots(2cups/500mL)Quinoa(1cup/250mL)Porktenderloin(2lb/1kg)Mediumgroundbeef(1lb/500g)Bonelessskinlesschickenbreasts,8(3lb/1.5kg)Sun-driedtomatoes(10)Redpepper(1)Greenpepper(1)Onions(3)Garlic(10cloves)Cucumber(1)Celery(5stalks)Mixedgreens(1pkg)Lemon(half)*Newpotatoes(2)
CHECKYOURPANTRYFOR:
Blackolives(½cup/125mL)
Cannedchoppedtomatoes(1can,19oz/540mL)Redkidneybeans(1can,19oz/540mL)*Salsa(1jar)HoneyDijonmustard(1tbsp/15mL)Lightmayonnaise(1tbsp/15mL),optionalOliveoil(¼cup/50mL)Butter(1tbsp/15mL)*Frozenchickenstock(6cups/1.5L)Bayleaf(1)Chilipowder(2tbsp/30mL)Driedrosemary(1tsp/5mL)Driedoregano(1tbsp/15mL)*Driedthyme(1tsp/5mL)Garlicpowder(1tsp/5mL)Groundcumin(1tsp/5mL)Unsaltedtomatopaste(1can,6oz/180mLcan)Redwinevinegar(1tbsp/15mL)
Notes
*Serveittonight.
*grabandgoitems
WEEK11
The last twoweeksof thisbookcontainmoresophisticatedrecipes forolder,moreadventurouspalates,payingspecialattentiontofish.Addingfish to any diet is an important shift to make for overall health, butespecially for the growing brains and bodies of teenagers. There aremany schools of thought around fish these days, but the generalconsensus is that thebenefitsof freshor farmed fish still faroutweighthe potential negatives of contamination. I suppose you get to chooseyourpoison:theheart-healthyleanproteinwithomega-3brainbuildersnowversus thepossible effectsof toxins later.Thebestway tohandlethisissueistospreadoutyourconsumption.Mostexpertsagreethatyoucan eat fishup to three timesperweekwithout anyharmbeingdonewhile reaping huge benefits. Educate yourself about where your fishcomes fromand try tovary the typesyoueat. Switch itupabit fromdeepoceanfishtolakefishtobivalvesandcrustaceans.Awidevarietyensuresthatyougetgoodnutrientsandreducestheriskofbuild-upofanyonekindoftoxinfromonearea.Here are my top picks: Salmon, either farmed or wild–enjoy it in
moderation for its omega-3 goodness. Shrimp and scallops are a greatprotein to add to any pasta sauce or soup right out of the freezer.Cannedclamsmakeanamazing,leanproteinadditiontosoups.ChoosePacificsolewhenyouarelookingforamild,quick-cookingfish(Atlanticsoleisoverfished).Rainbowtroutisbeststraightupandfriedinbutterbecauseitisatenderlakefishwithgoodomega-3counts.Cannedtunaistheperennialfavouriteforitsease.Lobster(forspecialoccasionsonlysinceitsmercurylevelscanbehigh)isjustoh,sogood.
Grown-UpKidsofAllAges
*BalsamicBarleySaladSouthwesternFishSticks*CreamyBakedSalmonGuacamoleBistroBurgers
WORKSCHEDULE
1. Simmer barley for Balsamic Barley Salad. Turn off when cooked;
completelater.
2. Assemblefishsticksandfreeze.
3. Prepare the salmon and store in fridge until you are ready to
preparesupperfortonight.
4. MixtheGuacamoleandstoreinfreezer.
5. CompleteBalsamicBarleySaladand store in fridge, covered,until
youarereadytoservetonight.
6. Make the burgers last to avoid spreading any bacteria from raw
meat; freeze. Skip croutons until the day you are serving the
burgers.
BalsamicBarleySalad
SERVES
10
PREPARATIONTIME
11MINUTES
TipsBagsofpotbarleyare soldbyweight so theamountwillvary.Simplyusethewholebagandadjusttheliquidupwardasnecessary.
Neverunderestimatethepowerofthefrozenvegetable!Itisoftenmorenutritiousthanitsfreshcounterpart,whichmayhavetravelledandbeenimproperlystoredformanydays.Thawedfrozencornmixedwithsalsaisagreatdipforcornchips.
Spend a few extra dollars on a good bottle of balsamic vinegar. It ismuch less acidic than the less expensive kind and the difference isnoticeable.
2–2½(500–625mL)cupspotbarley3cups(750mL)water2cups(500mL)beefstock1cup(250mL)frozencorn1cup(250mL)frozengreenbeans1cup(250mL)frozenpeas½cup(125mL)balsamicvinegar¼cup(50mL)extra-virginoliveoil2tbsp(30mL)soysauce
Saltandpeppertotaste
In very large pot, bring barley, water and stock to boil.Reduce heat and simmer for 40 minutes until barley ischewable. Turn off heat even though there may still besomewatertoabsorb.Breakgreenbeans intobarleywhile stillwarm.Addcornandpeas;stir.Addvinegar,oil,soysauce,saltandpepper.Coverandletstanduntilcool.Emptyintoservingbowlandcoverwithplasticwrap.
GrabandGoBarley Salad with Cottage Cheese and Greens: There will be lots ofbarleysaladmadewiththisrecipeanditwillkeepinthefridgeforupto5 days. Serve itwith everything. Some lettuce and amoundof barleysalad with a mound of cottage cheese makes a nice light, complexcarbohydrateandproteinmealthatisloadedwithfibre.
SouthwesternFishSticks
SERVES
8
PREPARATIONTIME
20MINUTES
TipsPlumsauce,althoughsweet,actuallyhassomeminornutrientvalue.Notfromtheplums,butfromthepumpkinpuréethatisoftenaddedtomakethesauceorange.Whoknew?
Cornmealmakesanawesomesidedish.Inthesouth,it’scalledgritsbutin Italy it is polenta. Either way, this whole grain pasta substitute issimple. Simmer 3 parts water with 1 part cornmeal for 15 minutes,stirringoften.Addwaterasneeded.Stiringenerousamountsofsaltandpepperaswellasatablespoonortwo(15to30mL)ofbutterattheendofthecookingtimeandcallitgrits.Orpressleftoversintoacakeorloafpantobecutintosquaresandpan-friedinoliveoilandcallitpolenta.TopitwithParmesancheese.
IhavespecifiedPacificcodhereonlybecauseAtlanticcod tends tobeoverfishedandweneedtothinkaboutourplanetaswellasourplate.
ServewithplumsauceandGuacamole(page98)aswellassomefrozencornthathasbeenwarmedinthemicrowave.Theadditionofamixedgreensaladmakesthisalightandnourishingmealfullofgoodfatsandbrainfood.
1cup(250mL)yellowcornmeal2/3cup(150mL)Italianseasonedbreadcrumbs
½cup(125mL)gratedParmesancheese2tbsp(30mL)chilipowder1tbsp(15mL)agroundcumin1tbsp(15mL)garlicpowder1tsp(5mL)granulatedsugar1tsp(5mL)hotpepperflakes½tsp(2mL)whitepepper2lb(1kg)Pacificcodfillets(orPacifichaddock)½cup(125mL)milk¼cup(50mL)plumsauce
In large resealable plastic bag, combine cornmeal, breadcrumbs, Parmesan, chili powder, cumin, garlic powder,sugar,chiliflakesandwhitepepper;shakewell.Linebakingsheetsmallenoughtofitintofreezerwithfoil;spraywithcookingspray.Rinse fish under coldwater; slice into 3-x½-inch (8 x 1cm) sticks. In another freezer bag, mix plum sauce withmilk; add fish and gently toss to coat. Place 3 or 4 fishfingersata time intocornmealmixtureandshakegently.Place on baking sheet; spray top of each. Freeze 2 to 4hours;removetoresealableplasticbag.(Canbefrozenforupto3weeks.)Placedesirednumberoffrozenfishsticksonbakingsheet.Bakein375°F(190°C)ovenfor20to35minutesuntilfirmandslightlybrowned.
GrabandGoFishSticksandSweetPotatoFries:Thereareenoughfishsticksheretoserve four people twice. Try serving them a different way the secondtime.Slice3sweetpotatoeslengthwiseandthenintowedges.Tosswith¼cup (50mL)oliveoil and layoutonabaking sheet.Bake in450°F(230°C) oven for 15 minutes before you add the fish sticks on their
bakingsheet.Ketchupisthedipofchoicehere!
Guacamole
SERVES
12
PREPARATIONTIME
15MINUTES
TipStoringcutavocadoistrickybecausethefleshbrownssoquickly,butifyou spray thecut sidewithcooking spray lightlybeforewrappingandrefrigerating,youravocadoshouldstaygreen.
Avocadosareonemyfavouritefruits,fullofflavourandgoodfats.
3greenonions,trimmed6ripeavocados1tbsp(15mL)relish1tsp(5mL)driedthyme3tbsp(45mL)freshlimejuice
Using hand blender or mini chopper, finely mince greenonions, including fairbitofgreenparts tokeepdipgreenduringfreezing.Sliceavocadosinhalf;squeezeoutpitandfleshintobowl.Discardpitandskin.Addrelishandthymetoflesh;mashwith fork to leave a few chunks or use hand blender topurée.Addgreenonionsandhalfofthelimejuice,stir.Empty into 3 ramekins or small serving dishes; pourremaining lime juice over tops. Cover tightlywith plastic
wrap and freeze up to 2 weeks. To serve, remove fromfreezeratleast2hoursbeforeservingtothaw.Servewithbluecorntortillachips,orSouthwesternFishSticks.
CreamyBakedSalmon
SERVES
4
PREPARATIONTIME
15MINUTES
TipAsian sesame oil comes in two forms: toasted or light. The toasted ordarkversioniswhatwearelookingforwhenwewanttoaddthatAsianflavour. Its amber colour comes from the seeds being toasted, whichbringsouttheirnuttyflavour.
Evaporated milk makes this dish creamy without the fat. Add somemixedgreensandservewithBalsamicBarleySalad(page96).
1lb(500g)salmonfillets1tsp(5mL)driedtarragon¼tsp(1mL)saltPeppertotaste1can(8oz/225mL)evaporatedskimmilk
Rinse salmon under cold water and pat dry with papertowel.Laysalmoninlargeshallowceramicorglassbakingdish. Sprinkle with tarragon, salt and pepper; pourevaporatedmilkovertop.(Ideally,thedishislargeenoughthatthesalmonisonlyhalfsubmerged.)Coverwithplasticwrapandrefrigerateupto8hours.
Bake, uncovered, in 400°F (200°C) oven for 10 to 12minutes,bastingtwice,untilfishflakeseasilywhentestedwithfork.
GrabandGoAsianSalmonSandwich:Mashleftoversalmonandliquidwith1tsp(5mL)toastedsesameoil,1tbsp(15mL)honeymustard,1tsp(5mL)soysauceand½tsp(2mL)gratedgingerroot.Placeonwholewheatburgerbun and topwith½ cup (125mL) grated cabbage. Some extra gratedcabbage on the side sprinkled with toasted sesame oil and soy saucemakesforahigh-fibre,delicioussidedish.
BistroBurgers
SERVES
8
PREPARATIONTIME
10MINUTES
TipsTomakequick,plainburgers,simplybroilfor15to20minutes.
Thedimpleinthepattyfillsinasmeatcooksandshrinksandpreventsthe meat from expanding in the middle, causing it to be raw due tothickness.
If youwant to omit the bread altogether, add the Italian herbs to thewinejusforaddedflavour.
Here’saversatilemixtureofbeefandflavouringsthatcanbecomeeitherburgersormeatballs.
2cups(500mL)slicedmushrooms2cups(500mL)redwineorbeefstock8slices(½inch/1cmthick)wholegrainbread2tbsp(30mL)Italianherbseasoning1pkg(10oz/280g)freshbabyspinach2cups(500mL)cherrytomatoesBurgers:4greenonions2lb(1kg)extra-leangroundbeef
½cup(125mL)dryItalianseasonedbreadcrumbs2eggs2tsp(10mL)driedthymeSaltandpeppertotaste
Layout4piecesoffoilabout12inches(30cm)long.Burgers: Finely mince green onions; place in large bowl.Addbeef,breadcrumbs,eggs,thyme,saltandpepper;mixwellwithhands.Divide into8; formeach into4-inch(10cm) diameter patty, pressing firmly. Press a dimple withthumbintocentreofeach.Place2pattiesoneachpieceoffoil andwrap loosely; place in resealable plastic bag andfreezeupto1month.Heatnonstickpanwithlid.Brownfrozenburgersoneachside; remove and pat dry with paper towel. Addmushrooms; stir for 6 to 8 minutes. Place burgers onmushrooms;pourinredwineorstock(orcomboofboth).Coverand simmer20minutesoruntilmeat thermometerinsertedsidewaysregisters160°F(70°C).Laybreadonbakingsheet;spraybreadwithcookingspray.Sprinkle with herbs; broil for 1 to 2 minutes each side(watchcarefully).Topeachwithburger;poursomewinejuswithmushroomsovertop.Servewithspinachandcherrytomatoes.
GrabandGoMeatballs:Ifyouthinkthatoneburgermealisallyouwilleatwithinamonth,tryrollinghalfofthismixtureintomeatballsabout1inch(2.5cm)indiameter.Bakeonbakingsheetin375°F(190°C)ovenfor25to35 minutes. They’re great to add to pasta sauce. Or add to barbecuesauceandreheatinmicrowave.ToothpickmealsarealwaysagoodideaforthosefreakydaysinJuneorSeptemberthatareactuallyhot.
Week11ShoppingList
YOUNEED:
*Wholewheathamburgerbuns(8)Wholegrainbread(1loaf)Eggs(2)Milk(½cup/125mL)GratedParmesancheese(½cup/125mL)*Cottagecheese(2cups/500mL)Pacificcodfillets(2lb/1kg)Salmonfillets(1lb/500g)Extra-leangroundbeef(2lb/1kg)Frozengreenbeans(1cup/250mL)Frozencorn(1cup/250mL)Frozenpeas(1cup/250mL)*Mixedgreens(2pkg,10oz/300geach)Babyspinach(1pkg,10oz/280g)Mushrooms(6oz/180g)Cherrytomatoes(2cups/500mL)*Gratedcabbage(1pkg)*Sweetpotatoes(3)Avocados(6)Greenonions(1bunch)Gingerroot(½tsp/2mLgrated)
CHECKYOURPANTRYFOR:
Italianseasonedbreadcrumbs(11/3cups/325mL)
Evaporatedskimmilk(1can,8oz/225mL)Redwine(2cups/500mL)Soysauce(2tbsp/30mL)*Barbecuesauce(1cup/250mL)*Toastedsesameoil(1tbsp/15mL)*Honeymustard(1tbsp/15mL)Extra-virginoliveoil(¼cup/50mL)Oliveoil(¼cup/50mL)Yellowcornmeal(1cup/250mL)Potbarley(2½cups/625mL)Relish(1tbsp/15mL)Limejuice(3tbsp/45mL)Bluecorntortillachips(1pkg)Beefstock(2cups/500mL)Driedthyme(1tbsp/15mL)Garlicpowder(1tbsp/15mL)Whitepepper(½tsp/2mL)Driedtarragon(1tsp/5mL)Chilipowder(2tbsp/30mL)Hotpepperflakes(1tsp/5mL)Italianherbseasoning(2tbsp/30mL)Groundcumin(1tbsp/15mL)Plumsauce(¼cup/50mL)Balsamicvinegar(½cup/125mL)
Notes
*Serveittonight.
*grabandgoitems
WEEK12
WhetherIentertaintwoladiesforlunchoranentirefamilyoffussies,Ilike to sitwithmyguests. I feel so sadwhen I seeahost slavingoverdetailswhenherguestsreallywanttocatchupwithher.Whatashamethat the cook does all thework and then sits down, exhausted, at 11p.m.wheneveryoneisreadytoleave!BecauseIdowhatIdoforaliving,everyoneexpectsthatwhenthey
come tomy house theywill bewell fed. This doesn’tmean that I doeverythingmyself.Onceinawhile,Iwillgettheurgetomakemyownsalsa,butmostofthetimethebestbottleIcanfindwilldo.The best advice I can give a host is to plan everything in advance,
spend time on the presentation and cut corners everywhere else. Theconceptof“goodenough”ishardtoconveybutanyone-potdishservedin a soup tureen sprinkled with fresh herbs is pretty easy to do.Homemade biscuits make it special, but you could buy those from agoodbakeryinstead.Rollacoldstickofbutterinsomechoppedherbs,and it looks like you worked all day. Take time with your table andcreatesomethingunique.Servingsaladinlovelylittleflowerpotsmakesmore of an impression than toiling over the dressing to get the acidbalance just right. Use one interesting ingredient, a prickly pear forinstance,andyou’vegotdinnertimeconversationstarted.BestadviceIevergot?Neverapologize,neverexplain.Ifyouadhere
to this next time you burn the vegetables, your guests will think youinventedanewdish:BlackenedGreenBeans!
UniqueTastes
SesameFishCakeswithBabyBokChoy*ScallopsandSoyBeans inSakeStockThaiStuffedPorkwithMashedApplesandSquashSpicyCoconutSalad
WORKSCHEDULE
1. StarttheSesameFishCakesfirstandletthepotatoescook.
2. Washandassemble the ingredients for theScallopsandSoyBeans
inSakeStock;setoncounterorinfridge.Cookingtonightwilltake
only10minutes.
3. Make the stuffing for Thai Stuffed Pork; stuff and refrigerate. (Do
not prepare Mashed Apples and Squash until the day you are
serving.)
4. Makethesaladdressing;tossjustbeforeserving.
SesameFishCakeswithBabyBokChoy
SERVES
8
PREPARATIONTIME
30MINUTES
You could use anymildwhite fish in this recipe. Try tilapia, it is themildest,andsofarhassafemercurylevelsaswellasamoderateomega-3 count. This species is, at themoment, not overfished.Other optionsincludePacificsole(Atlanticisoverfished),rainbowtroutorPacificcod.
6thin-skinnedpotatoes(YukonGoldorwhite)6frozenwhitefishfillets,thawed2greenonions½cup(125mL)choppedfreshparsley1tbsp(15mL)gratedgingerroot4clovesgarlic,minced1tbsp(15mL)saltCoating:¼cup(50mL)cornmeal¼cup(50mL)sesameseeds1tbsp(15mL)currypowderBabyBokChoy:4babybokchoy2tbsp(30mL)seasonedricevinegar1jar(8oz/236mL)sweetchilisauce
Scrub (but do not peel) potatoes; chop into quarters. In
large pot of boiling water, cook potatoes for 15 minutesuntilsoftenoughtobepokedwithknife.Addfish;simmerfor2to4minutesuntilfishflakeseasilywhentestedwithfork.Meanwhile, rinse green onions under cold runningwater.Chop,thenplaceinlargebowl;addparsley,ginger,garlicandsalt.Coating:Onplate,mix cornmeal, sesame seeds and currypowder; set aside. Drain fish mixture. (Set aside anychildren’s portions that youwish to keep plain to roll inplaincornmealandsaltandfreezewiththeseasonedones.)Addpotatoesand fish togreenonionmixture;mashwithpotatomasherorhandblenderuntil softbutnot smooth.Letcool.Spray3or4largepiecesoffoilwithcookingspray.Formpotatomixture by½ cupfuls (125mL) into patties.Rollincornmealmixtureandplaceonfoil;spraytopswithcookingsprayandfoldfoilover.Freezeupto3weeks.Spraylargeskilletwithcookingspray;heatovermedium-highheat.Brown3or4pattiesatatimeononesidebeforeturningcarefully.Covertoallowtowarmthrough,turningoncemore.Reduceheattomedium-low.Meanwhile, pull leaves apart and rinse baby bok choy.Place in large microwaveable bowl; sprinkle with ricevinegar and toss with sweet chili sauce. Cover andmicrowaveathighfor4to6minutesjusttosoften.Servewithfishcakes.
GrabandGo(Aslow-cookeristhefamily’sbestfriend.)EasyFishChowder:Place4frozenfishcakesinslow-cooker;add4to6cups(1to1.5L)chickenstock.Cookonlowfor3to4hours.Add2cups(500mL)frozencornand1can(16oz/540mL)babyclams,undrained.Stirinsomecream;drizzlewithsherry.
ScallopsandSoyBeansinSakeStock
SERVES
4
PREPARATIONTIME
10MINUTES
TipsFrozensoybeansareagreatsourceofproteinandaresimpletoprepare.Ifyoucanpurchase thealready-shelledbeans,all theyneed isaquicksteamfor4to5minutesandsomesaltorsoysauceandtheyareagreatsnackorsidedish.
Rapini is the bitter cousin of broccoli, not because it gets chosen lessoften but because its flavour ismuch stronger. All it needs is a quicksteamonthestovetopormicrowave.Trychoppingitintosmallerpiecesand sprinkling with sugar, balsamic vinegar, olive oil and Parmesancheese.This Italianvegetable canhold its own servedwithany strongmeatlikeribsorbeef.
Thisisaverylightmeal,greatforhoteveningswhenyoudon’tfeellikemakingabigfuss.Serve in largepastabowlswithricecrackersontheside.
2tbsp(30mL)oliveoil1pkg(14oz/400g)frozenscallops,thawed2cups(500mL)sake(or1cup/250mLwhitewine)2cups(500mL)chickenstock2cups(500mL)frozensoybeans,shelled1tbsp(15mL)chilisauce(approx)
½lb(225g)rapini,rinsedwellandtrimmed
In large skillet,heatoil.Brownscallops slightly then flip.(Removeanychildren’sportionstoserveas is;coverwithfoil and let stand on stove to keep warm and continuecooking.)Pour sake and chicken stock over scallops; bring to boil.Simmerfor5minutes.Addsoybeansandchilisauce.Layrapini over scallops and baste with liquid. Place entireskilletonbroilerrack4inches(10cm)fromheat;broilfor2to6minutesuntilwarmedthrough.
ThaiStuffedPorkwithMashedApplesandSquash
SERVES
6+4
PREPARATIONTIME
18MINUTES
TipsYoucoulduseanycrackerthathasbeencrushed.TrysubstitutingmelbatoastorSaltinesifmatzomealishardtofind.
Matzo meal is an incredibly versatile ingredient. Try making a breadpuddingusingit.Soak1cup(250mL)matzoin2cups(500mL)milk;beat4eggsandstir in.Add1cup(250mL)raisinsoranyotherdriedfruitaswellas½cup(125mL)sliveredalmonds.Stirin1tbsp(15mL)cinnamonand½cup(125mL)sugar.Pressintogreasedcasseroledish;dotwithbutterandbakein350°F(180°C)ovenfor45minutes.
The peanuty flavourswith fresh basil are reminiscent of Thailand andthesidedishisasnap.
2cups(500mL)matzomeal½cup(125mL)bottledpeanutsauce¼cup(50mL)water1tbsp(15mL)toastedsesameoil1tsp(5mL)aniseed2clovesgarlic,minced41lb(500g)porktenderloins,butterflied
1bunchfreshbasil,rinsed,drainedandstemmed¼cup(50mL)balsamicvinegar2sweetredpeppers,seeded,coredandslicedMashedApplesandSquash:2cups(500mL)frozenappleslices2cups(500mL)frozensquash2tbsp(30mL)butter½tsp(2mL)nutmeg
Mixtogethermatzomeal,peanutsauce,water,sesameoil,aniseedandgarlicforstuffing.Lay out 2 large pieces of foil. Cut 4 pieces of butcher’stwine.Lay1butterfliedtenderloinonfoil;topwithhalfofthe stuffing, top with half of the basil. Place secondbutterfliedtenderloinontop.Slide2piecesoftwineunderbottomand tie into thirds.Drizzlewithbalsamicvinegar,spray with cooking spray and wrap in foil. Repeat withothertenderloins.Freezeinresealableplasticbagsforupto4weeks.Thawinrefrigeratorovernight.Placeporkonbaking sheetwith foil opened flat; arrangeredpeppersaroundpork.Bakein325°F(160°C)ovenfor1houruntilstuffingishotandjuicesrunclearwhenporkispierced.Slicediagonallytokeeplayersintact.MashedApplesandSquash:Meanwhile,inmicrowaveablebowl, mix apples, squash and ¼ cup (50 mL) water;microwaveonhighfor15minutes.Mashuntilchunkybutsmooth.Addbutterandnutmeg.Servewithpork.
GrabandGoPork and Tomato Salad: Leftover sliced pork makes a great salad thenextday.Tossporkwithacoupleoftablespoons(30mL)Russiansaladdressing. Slice some cherry tomatoes and toss together with generousamountsofsaltandpepper.Serveoverabedofmixedgreensorromaine
lettuce.
SpicyCoconutSalad
SERVES
6
PREPARATIONTIME
4MINUTES
TipForaquicksummertimemeal,add4barbecuedchickenbreasts.
If youhave amini chopper ormini foodprocessor, you canmake thedressinginhalfthetime.
1clovegarlic,mincedHalfjalapeñopepper,minced¼cup(50mL)firmlypackedbrownsugar¼cup(50mL)limejuice¼cup(50mL)coconutmilkSaltandpeppertotaste1pkg(10oz/300g)mixedfreshgreens¼cup(50mL)choppedpeanuts
Injarwithatight-fittinglid,shakegarlic,jalapeñopepper,brown sugar, lime juice and coconut milk. Add salt andpepper to taste. (Dressing canbe stored in fridgeup to1week.)Justbeforeserving,tossgreenswithdressingandtopwithpeanuts.
Week12ShoppingList
YOUNEED:
GratedParmesancheese(¼cup/50mL)*Cream(¼cup/50mL),optionalFrozenscallops(1pkg,400g)Frozenwhitefishfillets,soleorhaddock(1lb/500g)Porktenderloin(4lb/2kg)*Frozencorn(2cups/500mL)Frozensoybeans(2cups/500mL)Frozenappleslices(2cups/500mL)Frozensquash(2cups/500mL)Gingerroot(1tbsp/15mLgrated)Potatoes,YukonGold(6)Freshbasil(1bunch)Parsley(½cup/125mL)Rapini(½lb/225g)Babybokchoy(4)Redpeppers(2)*Cherrytomatoes(1pkg)Garlic(7cloves)*Mixedgreens(2pkg,10oz/300geach)Greenonions(2)Jalapeñopepper(half)Limejuice(¼cup/50mL)
CHECKYOURPANTRYFOR:
Brownsugar(¼cup/50mL)Butter(2tbsp/30mL)*Cannedbabyclams(1can,16oz/540mL)*Chickenstock(8cups/2L)Sweetchilisauce(1jar,236mL)Chilisauce(1tbsp/15mL)Peanutsauce(½cup/125mL)*Russiansaladdressing(2tbsp/30mL)Oliveoil(¼cup/50mL)Toastedsesameoil(1tbsp/15mL)Ricecrackers(1pkg)Cornmeal(¼cup/50mL)Sesameseeds(¼cup/50mL)Matzomeal(2cups/500mL)Currypowder(1tbsp/15mL)Aniseed(1tsp/5mL)Nutmeg(1tsp/2mL)Balsamicvinegar(¼cup/50mL)Seasonedricevinegar(2tbsp/30mL)Sake(2cups/500mL)orwhitewine(1cup/250mL)Peanuts(¼cup/50mLchopped)Coconutmilk(¼cup/50mL)
Notes
*Serveittonight.
*grabandgoitems
WEEK13
Thisisnotreallyafullweekoffamilymeals,butratheracollectionofrecipes thatwillmakeeven the fussiestkidshappy.Make thesedisheswithyourkids.Whenmydaughterwasjustfiveweeksold,Imetagroupofgalswho
would shape my life forever. The women who met every Friday forfitnessandacoffeehourweremotherswhohaddonethisallbeforeandhad lots to share. I found that they were lawyers, singers, actors,docents, nurses, psychologists and others who were awe inspiring inmanyways.Andyet,theywereallbaffledabouthowtogetmealsonthetable.ThatwastheonethingIcoulddo!Theywerethecatalystformypersonalchefbusiness.Intheearlydays,myfriendupthestreetwithlittleoneswouldoften
callandsay,“Let’spoolourresources.”Itmeantthatherhusbandwasworking late and the kids were climbing the walls. One of us wouldmaketheprotein,onewouldmakethestarch,wewouldofferwhateverveggies we had in the fridge and while away the “witching hours”between 5 and 7 p.m. Figuring out how to make that time go moresmoothly, with healthier offerings, is what this week’s menus are allabout.Ihaven’tmetanyonewhofeelsgoodaboutservingfrozennuggetstotheirkids.HavingafewrecipesliketheHomemadeChickenFingersinyourfreezermakessuppertimesurvivala loteasier(andevenbetterwhenenjoyedwithafriend).
BonusKidsWeek
*LasagnaRoll-UpsBostonBakedBeansHomemadeChickenFingers*CucumberFacesWORKSCHEDULE
1. Demonstrate the Lasagna Roll-Ups to kids and let them continuewhileyoumoveontotheBostonBakedBeans.
2. StartBostonBakedBeansandbakefortheentireday.3. Layroll-upsinpan;coverwithcheese,wrapandrefrigerate.4. HavechildrencombinethebreadcrumbmixturefortheHomemadeChickenFingerswhileyourinseandpreparetherawchicken.Thenletthemshakethechickenpiecestocoat.Freeze.
5. Let kids assembleCucumber Faces once the chicken is thoroughlycleanedfromtheirhands.
LasagnaRoll-Ups
SERVES
4+2
PREPARATIONTIME
15MINUTES
TipsVeggie Ground Round is a great ingredient not just for its nutritionalvaluebutalsoforitseaseofuse.Itneedsnobrowningbeforeaddingsocanbetossedintomanyrecipesatanypoint.Shouldyouhaveexcessorextrapackagesof it, try sprinkling itonpizza. Itwill look likegroundbeefandaddproteintothisfamilystaple.
Thisisthefasterwaytoafunfood.
1tsp(5mL)canolaoil8spinachlasagnanoodles2tsp(10mL)oliveoil1pkg(8oz/225g)VeggieGroundRound1can(19oz/540mL)tomatosauce8oz(250g)shreddedmozzarellacheese2tsp(10mL)driedoreganoorbasil(optional)
Bring large pot ofwater to boil; add canola oil. Immerselasagna noodles inwater; boil until just softened but notsticky, 10 to 12minutes. Drain and lay out flat on cleancounterorplasticwrap.Meanwhile, oil large lasagna pan with olive oil and setaside.Inlargebowl,mixgroundroundwithtomatosauce.
Spread some onto each lasagna noodle; top with smallamountofcheese.Rollupandplaceinoiledpan.Topwithmore sauce and cheese. Sprinklewith oregano if desired.(Coverandrefrigerateupto2days.)Bakein350°F(180°C)ovenfor20minutes.(Letcool,coverandrefrigerateupto2days.)
BostonBakedBeans
SERVES
8
PREPARATIONTIME
15MINUTES
TipsHavechildrenrinsebeansinacolanderandlookforanysmallrocksorpebbles.Anyonewhofindsonewinsatasteofsweetmolassesrightoffofthespoon.
Thisrecipeisahitforkidswhentheyfindoutthattheyareguaranteedto bemusicalwithin a few hours of eating. Boys especially find thesethingsfunny.
Servewitha fewlow-fatcornchips,someslicesofavocadoandcelerysticksfora“cowboysupper.”
4slicesbacon2cups(500mL)choppedonion1lb(500g)driednavybeans(2cups/500mL)8cups(2L)water½cup(125mL)fancymolasses(approx)2tbsp(30mL)brownmustardSaltandpeppertotaste1tsp(5mL)cidervinegar(approx)
Using large heavy pot with tight-fitting lid, cook baconovermediumheatforabout7minutesuntilbrownedand
fatisreleased.Addonion;cook,stirringoften,forabout8minutes.Meanwhile, rinse beans in colander; remove anydiscolouredbeansorpebbles.Addtopotalongwithwater,molasses,mustard, salt andpepper.Bring toboil and stirfor about 10minutes. Cover andbake in bottom third of300°F(150°C)ovenfor6hoursuntilsoftened.(Orcookinslow-cookerathighfor6to8hours.)Uncoverandbakefor1 ½ hours longer or until sauce thickens, stirringoccasionally. If desired, stir in an extra teaspoon (5 mL)eachofmolasses andvinegar tobalance flavours. (Freezeinsmallservingsizes.)
HomemadeChickenFingers
SERVES
8
PREPARATIONTIME
14MINUTES
TipsIf chicken tenders are available at your grocery store, buy them.Theyeliminate theneedforslicingthebreastandarealso thesofter texturethatmostkidsprefer.
These fingersusea fractionof the fatand saltof store-boughtchickenfingers.Sincetheyarebakedratherthandeep-fried,thereisnotransfat.The addition of cornmeal gives the fingers some crunch but also addsfibreandanextragraintothediet.
Servewithcarrotandcelerysticks,andwithsalsaasadiptogetextraveggiesin.Thisbreadcrumbmixtureissufficienttocoat8lb(3.5kg)ofchicken,butweareonlypreparing2lb(1kg),sotheextracanbestoredforfutureuse.
4cups(1L)drywholewheatbreadcrumbs1cup(250mL)cornmeal1tbsp(15mL)paprika2tsp(10mL)celerysalt2tsp(10mL)onionsalt2tsp(10mL)poultryseasoning1tsp(5mL)whitepepper1tsp(5mL)driedbasil
½tsp(2mL)garlicpowder½cup(125mL)canolaoil2lb(1kg)bonelessskinlesschickenbreasts
In large bowl, stir together bread crumbs, cornmeal,paprika,celerysalt,onionsalt,poultryseasoning,pepper,basilandgarlicpowder.Addoilandmixagain.Divideinto4largeresealableplasticbags;freeze3forupto3months.Useoneforthisrecipe.Pat chicken dry with paper towels. Cut each breastlengthwiseinto3or4strips.Addstrips,2atatime,tooneofthebags;shakeuntilevenlycoated.Layonbakingsheetsprayed with vegetable oil spray. (Freeze until solid;transfertofreezerbagsandfreezeforupto3weeks.Bake,frozen,in325°F/160°Covenfor20to30minutes.)Bake in350°F(180°C)oven for10 to15minutesoruntilnolongerpinkinside.
CucumberFaces
SERVES
8
PREPARATIONTIME
2MINUTES
TipMostkidswilleatcucumbersalthoughtheyarenotthemostnutritiousvegetable.Sowestartshowingourcommitmenttovegetablesbymakingthis one fun. We use English cucumbers because their skins are thinenoughtobewashedandeaten.Thewaxykindarenotgoodforthisandprovideevenfewervitamins.
This is anafterschool snackaswell as anart activity–howcanyougowrong?
2Englishcucumbers2carrots½cup(125mL)lightcreamcheese
Slicecucumbersintorounds.Gratecarrotsintobowl.Spread cream cheese onto cucumber rounds. Allow eachchildtomakeasmanyfunnyfacesastheycanbystickingon strips of carrot for eyes, nose and mouth. Cover andrefrigerate.
BonusKidsWeekShoppingList
YOUNEED:
Lightcreamcheese(½cup/125mL)Shreddedmozzarellacheese(8oz/250g)Bacon(4slices)Bonelessskinlesschickenbreasts(2lb/1kg)VeggieGroundRound(1pkg,8oz/225g)Onions(2)Englishcucumbers(2)*Avocados(2)*Celery(1head)Carrots(2)*Low-fatcornchips(1pkg)
CHECKYOURPANTRYFOR:
Wholewheatbreadcrumbs(4cups/1L)Brownmustard(2tbsp/30mL)Canolaoil(½cup+1tsp/130mL)Oliveoil(2tsp/10mL)Molasses(½cup/125mL)Driednavybeans(1lb/500g)Cornmeal(1cup/250mL)Spinachlasagnanoodles(1lb/500g)Poultryseasoning(2tsp/10mL)Driedbasil(1tsp/5mL)Driedoregano(2tsp/10mL)
Whitepepper(1tsp/5mL)Garlicpowder(1tsp/5mL)Celerysalt(2tsp/10mL)Paprika(1tbsp/15mL)Onionsalt(2tsp/10mL)Tomatosauce(1can,19oz/540mL)Cidervinegar(1tsp/5mL)Salsa(1jar)
Notes
*Serveittonight.
*grabandgoitems
WEEK14
I believe that everymouthful should have some nutritional value, butthisdoesn’tmeanwecan’thaveatreatnowandthen.Allofthedessertsherehaveatleastonethinggoingforthem:theymightcontainafruitoravegetable,proteinintheformofnuts,wholegrainsorperhapsalittleofeach.Youwillnotfindonedropoftransfat.Youwillfindonlyrealbutter,wholeeggsandabitofsugar.Many of these desserts and snacks are just fine to be served as
breakfast.Sugarycerealscontainminimalamountsofprotein,mineralsandvitaminsfortheircalories,butourdesserts,containinggoodthingslike sweet potatoes, pumpkin and zucchini, are nutritionally dense incomparison.Bestofall,they’refuntoeatandeasytomake.
DessertsandSnacks
CrispToppingPumpkinPieSweetPotatoMuffinsZucchiniMuffinsOhMegaCrackersOatmealCookiesQuickandDeliciousPeanutButterCookiesWholeWheatGrahamCrackersChewyBiscottiBananaBoatsGranolaBarsQ-BixStickyRicePuddingVanillaAlmondShake
CrispTopping
SERVES
12
PREPARATIONTIME
10MINUTES
TipChoose any frozen fruit you desire; we like apples or blueberries.Microwaveabowloffrozenfruituntilmeltedandwarmed.Topwithaspoonfulortwoofthetopping.Adollopoflow-fatvanillayogurtmakesitevenbetter.Youcanalsousethistotopicecreamorslicedberries.Alittlegoesalongway.
Yes,thereisbutterandsugarinthistoppingbuttherearealsooatsandalmonds,sothekeywillbeportionsize.Kidscaneatthisbythehandfullikeagranolabutthebestwaytoserveitiswithwarmfruit(seeTip).
¼cup(50mL)wholewheatflour1cup(250mL)packedbrownsugar1cup(250mL)rolledoats1cup(250mL)sliveredalmonds1tsp(5mL)cinnamon1cup(250mL)rolledoats
In bowl, combine flour, sugar, oats, nuts, cinnamon andnutmeg; blend in butter until crumbly. Spread on bakingsheet.Bakeintopthirdof375°F(190°C)ovenfor18to20minutes until browned and crispy. Let cool completely.Refrigerate in jar or resealable plastic bag for up to 3
weeks.
PumpkinPie
SERVES
6PREPARATIONTIME10MINUTES
Itisthecrustthatmakespumpkinpiesodecadent,butthetruthisthatpumpkinisaverynutritiousvegetable.Ifwecangarnerallofthegoodanddispensewiththebad,wecanservedesserteverynight!
1can(28oz/796mL)pumpkin¾cup(175mL)evaporatedskimmilk2eggs½(125mL)cuppackedbrownsugar2tbsp(30mL)pumpkinpiespice¼tsp(1mL)creamoftartar
Butterandflourpieplate;setaside.Inbowl,mixtogetherpumpkin,evaporatedmilk,eggs,sugar,pumpkinpiespiceandcreamoftartar;pourintopreparedpieplate.Bakein350°F(180°C)ovenfor1houroruntilfirm.
SweetPotatoMuffins
SERVES
12
PREPARATIONTIME
30MINUTES
TipIf you have leftover sweet potatoes, they are the best to use. If not,microwavetwomediumsweetpotatoes,peelandthenmashthem.
Freeze in single wrappers for lunches or snacks. Serve for dessert orwarminovenforbreakfast.
½cup(125mL)butter,softened1cup(250mL)packedbrownsugar1½cups(375mL)mashedcookedsweetpotatoes1egg¾cup(175mL)wholewheatflour¾cup(175mL)all-purposeflour2tsp(10mL)pumpkinpiespice1tsp(5mL)bakingsoda1/3cup(75mL)milk(approx)
Inbowlandusingelectricmixer,creambutterandbrownsugartogetheruntilfluffy.Beatinsweetpotatoesandegg.Sifttogetherwholewheatandall-purposeflours,pumpkin
pie spice and baking soda. Mix half into sweet potatomixture. Add only enough milk to thin batter. Addremainingdryingredients.Addenoughofthemilktomakeverythickbatter.Butter and flour muffin pan or use muffin papers. Fillmuffin cups two-thirds full. Bake in 375°F (190°C) ovenuntil dry on top and fork comes out clean, 15 to 22minutes.Letcool.Wrapindividuallyandfreeze.
ZucchiniMuffins
SERVES
24
PREPARATIONTIME
30MINUTES
Whenyourneighbour’sgardenovergrowshugezucchiniontoyoursideofthefence,younowhaveasolution.
3eggs12/3cups(400mL)granulatedsugar½cup(125mL)canolaoil¼cup(50mL)butter,softened¼cup(50mL)almondbutter1½tsp(7mL)vanilla1½cups(375mL)all-purposeflour1½cups(375mL)wholewheatflour2tsp(10mL)cinnamon1tsp(5mL)bakingpowder1tsp(5mL)bakingsoda1tsp(5mL)salt1tsp(5mL)nutmeg3cups(750mL)coarselyshreddedzucchini1cup(250mL)seedlessraisins(optional)2tbsp(30mL)groundflaxseed
Inbowl,beateggsuntil lightwithhandwhiskorelectric
beaters. Gradually add sugar, oil, butter then almondbutterandvanilla.In separatebowlandusing fork,mix togetherall-purposeandwholewheatflours,cinnamon,bakingpowder,bakingsoda,saltandnutmeg.Addzucchini.Addtosugarmixtureand beat until smooth. Stir in raisins if desired andflaxseed.Spoon intonon-stickmuffin cupsuntil three-quarters full.Bake in 350°F (180°C) oven 12 to 15 minutes for minimuffins,15 to20 for full size.Letcool.Freezeandwarmfor15secondsinmicrowaveoven.
OhMegaCrackers
MAKES18
SERVES
18
PREPARATIONTIME
15MINUTES
Thesearenamedfortheirhighomega-3contentderivedfromnutsandwheatgerm.
3tbsp(45mL)wheatgerm1tsp(5mL)packedbrownsugar1tsp(5mL)dryyeast1/3cup(75mL)warmwater(105°to115°F/40°to46°C)¼cup(50mL)groundalmonds1tbsp(15mL)groundflaxseed1tbsp(15mL)oliveoil1tsp(5mL)salt¾cup(175mL)wholewheatflour2to3tbsp(30to45mL)all-purposeflourforrollingout1tsp(5mL)onionsalt1tsp(5mL)garlicpowder1tsp(5mL)chilipowder
Spreadwheatgermonbakingsheet;bakein350°F(180°C)ovenfor10minutes,stirringafter5minutes.Setaside.
In large bowl, dissolve brown sugar and yeast in warmwater; let stand 5 minutes. Add wheat germ, almonds,flaxseed,oilandsalt;stirwell.Stirinwholewheatflourtoform stiff dough. Turn out onto lightly floured surface.Kneaduntilsmoothandelastic,about10minutes,addingonlyenoughall-purposeflour,1tbsp(15mL)atatime,topreventdoughfromstickingtohands.Placeinbowlcoatedwithcookingspray,turningtocoattop.Coverandletriseinwarm(85°F/29°C)draft-freeplaceuntildoubledinbulk.Punchdoughdown,Rollinto10-½x9-inch(26x23cm)paper-thin rectangleonbaking sheet coatedwith cookingspray. Score bymaking lengthwise and crosswise cuts toform18crackers.Pricksurfaceliberallywithfork.Sprinklewithonionsalt,garlicpowderandchilipowder.Bake in 350°F (180°C) oven for 15 minutes or untilbrownedandcrisp.Removefrompan; letcoolcompletelyonwire rack. Separate into crackers and store in airtightcontainer.
OatmealCookies
MAKES60
SERVES
30
PREPARATIONTIME
15MINUTES
Keep a close eye on these cookies as you bake: 8 to 10 minutes willmakethemsoftbut10to12willmakethemcrispy.Ifyouwantchewiercookies, leavedoughinaball,whichwill flattenduringbaking. Ifyoulikethemcrispythenpressslightlyflatbeforeyoubake.
1cup(250mL)butter2cups(500mL)all-purposeflour1tsp(5mL)cinnamon1tsp(5mL)bakingsoda1tsp(5mL)bakingpowder1cup(250mL)packedbrownsugar1cup(250mL)granulatedsugar2eggs,beatenlightly3cups(750mL)rolledoats½cup(125mL)seedlessraisins
Melt butter and cool to room temperature; place in largebowl. In separate bowl, sift together flour, cinnamon,baking soda and baking powder. Add brown and
granulated sugars tobutterand stirwell.Addeggs, sifteddry ingredients, oats and raisins. Drop by spoonfuls ontowell-greasedbakingsheets.Bakein350°F(180°C)ovenfor10minutes.
QuickandDeliciousPeanutButterCookies
MAKES24
SERVES
12
PREPARATIONTIME
30MINUTES
You can feel okay about serving these for breakfast. They are a goodsourceofproteinservedwithaglassofmilk.
1 cup (250mL) peanut butter (natural, unsweetenedwithouthydrogenatedoils)2/3cup(150mL)granulatedsugar1egg1tsp(5mL)all-purposeflour
Inbowl,combinepeanutbutter,sugarandegg;blendwell.Sprinklewithflourtomakeballseasiertoshape.Forminto241-inch(2.5cm)balls.Place1½to2inches(4 to 5 cm) apart on greased baking sheets. Using fork,presscrisscrosspatternintodough.Bake in 350°F (180°C) oven 12 to 15 minutes or untillightlybrowned.Coolonwirerack.
WholeWheatGrahamCrackers
MAKES12–18
SERVES
6
PREPARATIONTIME
15MINUTES
If youwish todouble thebatch,youhave twooptions:bakeand thenfreezeuntilreadyforuseorfreezedoughandthawatroomtemperaturefor2to4hoursandrolloutasdirectedforafresherproduct.
2cups(500mL)wholewheatflour¾cup(175mL)butter1tsp(5mL)bakingsoda1tsp(5mL)creamoftartar1/3cup(75mL)frozenapplejuiceconcentrate,thawed1egg2tbsp(30mL)hotwater
Place flour in largebowl.Cut inbutteruntil it looks likelittle peas. Add baking soda, cream of tartar, apple juiceconcentrate,eggandjustenoughwatertomakedoughthatcanberolledthin.Flourcounterandrolloutdoughasthinlyaspossible.Cutinto 4-inch (10 cm) squares with pizza wheel. Bake onbaking sheet linedwithparchmentpaper or foil in350°F(180°C)oven for15minutesoruntil starting tobrownat
edges,watching carefully to remove end crackers as theybrownifcentreonesarestillsoft.Pullparchmentpaperoffbakingsheetandletcrackerscoolcompletely.Storeinairtightcontainerupto2weeks.Placesheet of paper towel in container to absorb anymoisturethatmaymakethesecrackerssoft.
ChewyBiscotti
MAKES12
SERVES
12
PREPARATIONTIME
20MINUTES
TipAsaspecialtreat,diptheseinmeltedchocolate.Simplymelt4oz(125g)bittersweetchocolateoveradoubleboilerandstirin2tbsp(30mL)butter. Dip one end of the biscotti into the warm chocolate and thenplace on a baking sheet coveredwith foil. Allow to cool and peel off.Greatforaholidaybuffetorteacher’sgift.
You have a choice here onwhether to serve these soft like a cake orcrunchylikeacookie.Asacake,justleaveasisbutifyouwantamoreportable “biscotti,” then lay out on baking sheet and bake in a 325°F(160°C)ovenfor15minutesuntilcrisp.
1¼cups(300mL)dates,finelychopped1cup(250mL)frozenapplejuiceconcentrate,thawed
¼cup(50mL)canolaoil2eggwhites1tsp(5mL)vanilla1cup(250mL)wholewheatflour½cup(125mL)wheatgerm1½tsp(7mL)bakingpowder2tsp(10mL)cinnamon
In saucepan, bring dates and apple juice concentrate toboil.Removefromheatandletcoolfor10minutes.Stirinoilandletcooltoroomtemperature,atleast1hour.(Youcanspeedthisupbyplacinginfridge.)In metal bowl, beat egg whites until slightly frothy; stirintodatemixture.Stirinvanilla.Inmixingbowl,combineflour, wheat germ, baking powder and cinnamon; stir indatemixturejustuntilcombined.Rub loaf pan with butter; pour in batter. Bake in 350°F(180°C)oven45 to50minutesuntil toothpick comesoutclean.Let cool slightlybefore removing frompan towirerack.Letcoolcompletely;sliceinto12sticks.
BananaBoats
SERVES
4
PREPARATIONTIME
5MINUTES
Topwithvanillaicecreamorlemonsorbetforspecialoccasions.
4bananas2tbsp(30mL)caroborchocolatechips2tbsp(30mL)miniaturemarshmallows
Slit bananas lengthwise but not all the way through.Sprinkle carob chips and marshmallows evenly in eachbananacavity.Wrapwellinfoil.Bakein450°F(230°C)ovenortoasterovenoronbarbecuefor 15 to 20 minutes until marshmallows and chips aremelted.
GranolaBars
MAKES12
SERVES
12
PREPARATIONTIME
20MINUTES
These are a great after school snack filled with complex carbs andprotein.Theadditionofraisinsand/orchocolatechipsmakesaneasiersell.
1cup(250mL)rolledoats1cup(250mL)sliveredalmonds2/3cup(150mL)packedbrownsugar2/3cup(150mL)raisins(optional)¼cup(50mL)wholewheatflour¼cup(50mL)chocolatechips(optional)1tbsp(15mL)brewer’syeast2tsp(10mL)cinnamon½tsp(2mL)nutmeg½cup(125mL)butter
In bowl, stir together rolled oats, almonds, brown sugar,raisinsifdesired,flour,chocolatechipsifdesired,brewer’syeast, cinnamon and nutmeg. Melt butter in microwaveovenfor30to45seconds;stirintomixture.
Firmly pressmixture onto foil-lined baking sheet. (Itwillfillpanonlyhalfwaysoscrunchupremainingfoiltoholdmixtureinplace.)Bakeontoprackof375°F(190°C)ovenforabout20minutesuntilbrownedandbubbling.Letcoolfor 2 to 4minutes or until sound of bubbling stops. Cutinto squares or bars while still hot. Store in airtightcontainerforupto3weeks.
Q-Bix
MAKES16
SERVES
8
PREPARATIONTIME
15MINUTES
Thisno-bakesnackdoesnottravelwellbutisgreatforbreakfast.AglassofmilkandacoupleQ-bix isallyouneed to sendchildrenoff for thedaywith enough protein, dairy andwhole grain carbs to get them tolunch.
½cup(125mL)almondbutter1/3cup(75mL)rolledoats¼cup(50mL)drymilkpowder¼cup(50mL)shreddedcoconut¼cup(50mL)wheatgerm¼cup(50mL)frozenapplejuiceconcentrate,thawed2tbsp(30mL)raisins(optional)½tsp(2mL)cinnamon¼cup(50mL)cocoapowder(optional)
In large bowl, thoroughly combine almond butter, rolledoats, milk powder, coconut, wheat germ, apple juice,raisinsifdesiredandcinnamon.Shapeinto161-inch(2.5cm) cubes. Measure cocoa powder into bowl and dropcubesinoneatatimetocoat.
Placeonbaking sheetorbakingpanandchill thoroughlybeforeserving,atleast1hour.Storeinairtightcontainerinrefrigerator.
StickyRicePudding
SERVES
16
PREPARATIONTIME
10MINUTES
Search until you find a short-grain brown rice. Try the health foodsectionatthegrocerystore,thehealth-foodstoreorAsianmarkets.
1½cups(375mL)short-grainbrownrice3cups(750mL)water2cups(500mL)milk1cup(250mL)goldenraisins1cup(250mL)liquidhoney2tbsp(30mL)cinnamon(approx)
In very large pot, mix rice with water; bring to boil.Reduceheatandsimmerfor45to55minutesuntilriceistender. Turn off heat. Add milk, raisins, honey andcinnamon; let stand for 15 to30minutes to absorbmilk.Servewarmwithsprinkleofcinnamon.
VanillaAlmondShake
SERVES
2
PREPARATIONTIME
3MINUTES
Reallyquitetasty,thisshakeisloadedwith“goodfats”andcaloriesthatwillmakeupforanyskippedmeal.
2cups(500mL)vanillasoymilk½cup(125mL)silkentofu¼cup(50mL)icecubes1tbsp(15mL)almondbutter1ripebanana1tbsp(15mL)groundflaxseed
In blender, blend together soy milk, tofu, ice, almondbutter,bananaandflaxseed.
NutritionalAnalysis
Analyses are per serving. Each recipe has been divided by the totalnumber of servings, including both supper and leftover portions. Inrecipescallingforstock,Ihaveprovidedanalysesusinga1to1mixtureofcannedstockandwater.Thesodiumlevelsintheseanalysesareveryhigh. Choosing homemade or frozen stock provides a much lowersodiumcount.
AsianSproutandRedPepperSalad:Calories80,Fat7g,Carbohydrates4g,Fibre1g,Protein2g,Sodium33mgAsparagusinItsOwnJuices:Calories77,Fat6g,Carbohydrates6g,Fibre2g,Protein2g,Sodium270mgAthenianLambandLimaBeans:Calories329,Fat10g,Carbohydrates38g,Fibre7g,Protein26g,Sodium760mgBakedMashedPotatoesandPotatoSkins:Calories233,Fat8g,Carbohydrates36g,Fibre5g,Protein6g,Sodium202mgBakedPorkTenderloinwithSpinachandBlueCheese:Calories344,Fat14g,Carbohydrates11g,Fibre5g,Protein43g,Sodium595mgBalsamicBarleySalad:Calories256,Fat7g,Carbohydrates42g,Fibre8g,Protein10g,Sodium405mgBananaBoats:Calories143,Fat3g,Carbohydrates32g,Fibre3g,Protein2g,Sodium3mgBarleyRisotto(usingcannedstockandwater):Calories208,Fat3g,Carbohydrates35g,Fibre7g,Protein9g,Sodium1733mgBeefTenderloinSteakswithPeppercornRub:Calories423,Fat29g,Carbohydrates15g,Fibre3g,Protein26g,Sodium677mgBetterSpaghettiSauce:Calories279,Fat13g,Carbohydrates19g,Fibre5g,Protein14g,Sodium605mgBistroBurgers:Calories405,Fat21g,Carbohydrates17g,Fibre4g,Protein27g,Sodium397mgBlackBeanNachos:Calories592,Fat20g,Carbohydrates78g,Fibre18g,Protein31g,Sodium626mgBostonBakedBeans:Calories282,Fat3g,Carbohydrates52g,Fibre15g,Protein14g,Sodium125mgCeleryPeanutButterLogs:Calories190,Fat16g,Carbohydrates7g,Fibre2g,Protein8g,Sodium159mgChewyBiscotti:Calories
186,Fat5g,Carbohydrates34g,Fibre4g,Protein4g,Sodium55mgChickenBreastswithSpicyRub:Calories424,Fat24g,Carbohydrates13g,Fibre1g,Protein39g,Sodium705mgChickenCacciatore:Calories312,Fat12g,Carbohydrates19g,Fibre9g,Protein39g,Sodium1242mgChickenSoup(usingcannedstockandwater):Calories136,Fat1g,Carbohydrates15g,Fibre3g,Protein14g,Sodium2223mgChickenStuffedwithSun-DriedTomatoesandChèvre:Calories372,Fat11g,Carbohydrates39g,Fibre8g,Protein37g,Sodium1548mgCreamyBakedSalmon:Calories177,Fat4g,Carbohydrates7g,Fibre0g,Protein27g,Sodium275mgCrispTopping:Calories227,Fat13g,Carbohydrates26g,Fibre2g,Protein4g,Sodium86mgCrustlessBroccoliandCheeseQuiches:Calories390,Fat29g,Carbohydrates14g,Fibre1g,Protein19g,Sodium438mgCucumberFaces:Calories60,Fat3g,Carbohydrates7g,Fibre2g,Protein3g,Sodium89mgEasyMinestrone:Calories271,Fat8g,Carbohydrates41g,Fibre10g,Protein12g,Sodium918mgFive-SpiceChickenwithHotSlaw:Calories379,Fat10g,Carbohydrates23g,Fibre3g,Protein50g,Sodium1427mgGranolaBars:Calories254,Fat15g,Carbohydrates30g,Fibre3g,Protein4g,Sodium86mgGrilledVegetableSoup(usingcannedstockandwater):Calories383,Fat23g,Carbohydrates23g,Fibre4g,Protein21g,Sodium3179mgGuacamole:Calories177,Fat16g,Carbohydrates11g,Fibre4g,Protein3g,Sodium26mgHomemadeChickenFingers:Calories233,Fat6g,Carbohydrates14g,Fibre1g,Protein28g,Sodium393mgJamaican-ishPork:Calories183,Fat6g,Carbohydrates2g,Fibre1g,Protein29g,Sodium240mgLasagnaRoll-Ups:Calories645,Fat13g,Carbohydrates98g,Fibre7g,Protein34g,Sodium978mgLemonyBakedShrimp:Calories372,Fat10g,Carbohydrates20g,Fibre1g,Protein49g,Sodium779mgLower-FatChiliConCarne:Calories423,Fat13g,Carbohydrates55g,Fibre21g,Protein26g,Sodium381mgMeatLoafFlorentinewithSalsa:Calories391,Fat24g,Carbohydrates18g,Fibre3g,Protein26g,Sodium811mgMolassesLentilSoup(usingcannedstockandwater):Calories359,Fat5g,Carbohydrates52g,Fibre18g,Protein27g,Sodium2203mgOatmealCookies:Calories181,Fat7g,Carbohydrates28g,Fibre1g,Protein3g,Sodium128mgOh
MegaCrackers:Calories48,Fat2g,Carbohydrates6g,Fibre1g,Protein2g,Sodium190mgParsnipPuréeChickenStew(usingcannedstockandwater):Calories360,Fat11g,Carbohydrates42g,Fibre9g,Protein24g,Sodium973mgPoppySeedNoodles:Calories118,Fat5g,Carbohydrates15g,Fibre1g,Protein3g,Sodium5mgPorkRoastDijon:Calories599,Fat29g,Carbohydrates36g,Fibre5g,Protein40g,Sodium263mgPumpkinPie:Calories128,Fat2g,Carbohydrates25g,Fibre3g,Protein5g,Sodium54mgQ-Bix:Calories181,Fat12g,Carbohydrates16g,Fibre3g,Protein6g,Sodium21mgQuickandDeliciousPeanutButterCookies:Calories177,Fat11g,Carbohydrates16g,Fibre1g,Protein6g,Sodium108mgQuickItalianSausageandKidneyBeanSoup(usingcannedstockandwater):Calories271,Fat6g,Carbohydrates41g,Fibre13g,Protein13g,Sodium2215mgQuinoaandCarrots(madewithwater):Calories209,Fat5g,Carbohydrates35g,Fibre5g,Protein6g,Sodium79mgRedPepperRice:Calories181,Fat2g,Carbohydrates37g,Fibre1g,Protein4g,Sodium367mgRicewithGratedCarrots(usingcannedstockandwater):Calories197,Fat2g,Carbohydrates39g,Fibre2g,Protein4g,Sodium1087mgRoastBeefwithRosemaryandGarlicVeggies:Calories220,Fat9g,Carbohydrates6g,Fibre1g,Protein26g,Sodium333mgRoastedChickentoPleaseEverybody(withskin):Calories560,Fat31g,Carbohydrates30g,Fibre4g,Protein36g,Sodium386mgRoastedVegetableswithGarlicOil:Calories131,Fat5g,Carbohydrates20g,Fibre5g,Protein4g,Sodium150mgSalmonCakeswithCaperMayo:Calories365,Fat15g,Carbohydrates29g,Fibre2g,Protein28g,Sodium837mgSalmonwithSpinachandFetainParchment:Calories325,Fat17g,Carbohydrates12g,Fibre5g,Protein36g,Sodium815mgScallopsandSoyBeansinSakeStock(usingcannedstockandwater):Calories372,Fat13g,Carbohydrates10g,Fibre6g,Protein32g,Sodium980mgSesameBroccoliSalad:Calories68,Fat6g,Carbohydrates3g,Fibre1g,Protein2g,Sodium307mgSesameFishCakeswithBabyBokChoy:Calories400,Fat3g,Carbohydrates56g,Fibre6g,Protein39g,Sodium2542mgSlow-CookedBeer-BraisedBeef:Calories541,Fat36g,Carbohydrates9g,Fibre1g,Protein37g,Sodium207mgSouthwesternFishSticks:
Calories253,Fat4g,Carbohydrates27g,Fibre2g,Protein27g,Sodium502mgSouvlakiPorkwithTossedGreekSalad:Calories275,Fat15g,Carbohydrates8g,Fibre1g,Protein28g,Sodium234mgSpicyCoconutSalad:Calories107,Fat6g,Carbohydrates14g,Fibre2g,Protein3g,Sodium16mgSteamedBroccoli:Calories9,Fat0g,Carbohydrates1g,Fibre1g,Protein1g,Sodium51mgSteamedDillyCarrots:Calories52,Fat1g,Carbohydrates12g,Fibre3g,Protein1g,Sodium573mgSteamedSnowPeas:Calories27,Fat0g,Carbohydrates5g,Fibre1g,Protein1g,Sodium2mgStickyRicePudding:Calories181,Fat2g,Carbohydrates41g,Fibre1g,Protein3g,Sodium19mgSundayHamwithPotatoes:Calories520,Fat31g,Carbohydrates23g,Fibre2g,Protein38g,Sodium231mgSundayHamSoupwithRomanoBeansandKale:Calories155,Fat5g,Carbohydrates18g,Fibre3g,Protein10g,Sodium532mgSweetPotatoMuffins:Calories219,Fat9g,Carbohydrates34g,Fibre2g,Protein3g,Sodium201mgThaiStuffedPorkwithMashedApplesandSquash:Calories427,Fat14g,Carbohydrates30g,Fibre3g,Protein43g,Sodium170mgTofuCaesarSalad:Calories39,Fat3g,Carbohydrates2g,Fibre1g,Protein3g,Sodium30mgTunaSailboats:Calories282,Fat12g,Carbohydrates31g,Fibre5g,Protein16g,Sodium503mgVanillaAlmondShake:Calories302,Fat18g,Carbohydrates26g,Fibre8g,Protein16g,Sodium45mgVeggiesweek2:Calories58,Fat0g,Carbohydrates12g,Fibre4g,Protein3g,Sodium19mgVeggiesweek4:Calories124,Fat1g,Carbohydrates29g,Fibre9g,Protein4g,Sodium88mgWholeWheatGrahamCrackers:Calories309,Fat17g,Carbohydrates36g,Fibre5g,Protein7g,Sodium381mgZucchiniMuffins:Calories221,Fat9g,Carbohydrates32g,Fibre2g,Protein4g,Sodium192mg
AsanalyzedwithSierraMasterCookprogramandroundedtothenearestwholenumber.
Make-AheadMixesandSaladDressings
We have come to rely on packaged mixes to make our weeknightsuppers faster, but nothing could be simpler to do at home withhealthier, fresher, less-expensive ingredients. Our homemade CheeseCoating is great to use for chicken fingers, or for baked vegetables orpotatoes.Saladdressings,too,canbemadebetterandlessexpensivelyathome.Here are somemix and dressing ideas that can bemade aheadandstoredinthefridgeorcupboard.Kidslovetomixtheseingredientsandmycookingclasskidshaveinventedvariationsthathavesurprisedanddelightedallofus.
ChiliSpice
Usethismixbytheteaspoonfultospiceupanydishthatisblandenoughforthekidsbutneedsalittlezipformoregrown-uptastebuds.Itisgreatintomatosauceorinourbiscuitmix.
½cup(125mL)chilipowder¼cup(50mL)Mrs.Dashseasoning8tsp(40mL)groundcumin4tsp(20mL)driedoregano4tsp(20mL)onionpowder2tsp(10mL)garlicpowder1tsp(5mL)cayennepepper
Mix together chili powder, Mrs. Dash, cumin, oregano,onionpowder,garlicpowderandcayenne.Storeinairtightcontainerforupto3months.
CheeseCoating
Usetocoatchicken,zucchinicubesorchoppedsweetpotatoes.
4cups(1L)drywholewheatbreadcrumbs1cup(250mL)driedparsley¾cup(175mL)gratedParmesancheese½cup(125mL)oliveoil1tsp(5mL)garlicpowder1tsp(5mL)salt1tsp(5mL)pepper
Mix together bread crumbs, parsley, cheese, oil, garlicpowder, salt and pepper. Refrigerate in airtight containerfor up to 4weeeks or freeze up to 8weeks. Coat chosenfoodinmixture;layonbakingsheet.Bakein400°F(200°C)oven until cooked through. (Veggies need 10 to 15minutes;chickenmayneed40.)
WholeWheatBiscuitMix
Greatforlast-minutebiscuitstogowithanymeal!
4cups(1L)wholewheatflour2cups(500mL)unbleachedflour1½cups(375mL)skimmilkpowder1cup(250mL)granulatedsugar¾cup(175mL)wheatgerm½cup(125mL)plus2tbsp(30mL)bakingpowder1tbsp(15mL)salt1½cups(375mL)butter
Inbowl,mixtogetherwholewheatandunbleachedflours,milkpowder,sugar,wheatgerm,bakingpowderandsalt;cutinbutter.Storeinfridgeupto3weeks.Stir2cups(500mL)ofmixwithoneeggandmixinjustenough water to make sticky dough. Drop by roundedspoonfulsontobakingsheet;bakefor10to25minutesin
375°F(190°C)oven.Makesabout60biscuits.
VARIATIONS:
Add different liquids such as apple juice or buttermilkinsteadofwater.Stir in some Chili Spice and cornmeal tomake cornmealmuffins.Stirinextramilkandoneegganduseasapancakemix;besuretothinitoutconsiderably.Add a handful of rolled oats and a mashed banana andbakeasmuffinsinmuffintins.
SesameTopping
Usetoaddacrunchytwisttoanymeal.SprinkleintoasaladanduseourAsianDressing.Topanystir-frytoaddsomecrunchandfibre.Sprinkleintosoupsinsteadofcrackers.Serveasisforagreatsnackalternativetochipsorpopcorn.
2cups(500mL)rolledoats½cup(125mL)meltedbutter1/3cup(75mL)shreddedextra-oldCheddarcheese1/3cup(75mL)sesameseeds¼cup(50mL)garlicpowder
In bowl, combine oats, butter, cheese, sesame seeds andgarlic powder; spread on baking sheet. Bake in 350°F(180°C)ovenfor15minutesoruntillightlybrowned.Storeinrefrigeratorupto2months.
AsianDressing
½cup(125mL)canolaoil2tbsp(30mL)toastedsesameoil
1tbsp(15mL)sesameseeds2tbsp(30mL)lemonjuice2tbsp(30mL)ricevinegar1tsp(5mL)gratedgingerroot1tsp(5mL)gratedlemonrind
Injar,shaketogethercanolaoil,sesameoil,sesameseeds,lemonjuice,vinegar,gingerandlemonrind.Refrigerateupto1month.
ItalianDressing
½cup(125mL)extra-virginoliveoil2tbsp(30mL)balsamicvinegar2tbsp(30mL)redwinevinegar1tbsp(15mL)Dijonmustard1tbsp(15mL)lightmayonnaise1tsp(5mL)driedItalianherbseasoning(oranycombinationofbasil,oregano,thymeleaves)1tsp(5mL)garlicsaltPeppertotaste
In jar, shake together oil, balsamic vinegar, red winevinegar,mustard,mayonnaise, herb seasoning, garlic saltandpepper.Refrigerateupto1month.
MexicanDressing
This recipe is low in fat and is great as a dip for corn chips and forMexicantacosalad.
½cup(125mL)salsa2tbsp(30mL)redwinevinegar
2tbsp(30mL)extra-virginoliveoil1tbsp(15mL)choppedfreshcilantro1tsp(5mL)driedoregano1clovegarlic,minced
In jar, shake togethersalsa,vinegar,oil,cilantro,oreganoandgarlic.Refrigerateupto2weeks.
QuickieMealsfromWhatYou’veGot
Herearesomefastsupper-saversandsidesfromyourfridge,freezerandpantry.
Index
Thepaginationofthiselectroniceditiondoesnotmatchtheeditionfromwhichitwascreated.Tolocateaspecificpassage,pleaseusethesearchfeatureofyoure-bookreader.Recipetitlesinitalicsare“GrabandGo”itemsmadewithleftoversfromotherrecipes.
almondbutter,57
CeleryPeanutButterLogs,57
Q-Bix,131
VanillaAlmondShake,133
ZucchiniMuffins,123
almonds
CrispTopping,120
FruitCake,143
GranolaBars,130
OhMegaCrackers,124
PorkRoastDijon,14
apples
AppleCheesecakeFrenchToast,6
AppleCompote,6
BrieCrackers,143
FruitCake,143
MashedApplesandSquash,106
AsianDressing,141
AsianSalmonSandwich,98
AsianSproutandRedPepperSalad,83
asparagus
AsparagusinItsOwnJuices,62
BarleySalad,62
AthenianLambandLimaBeans,53
avocadoGuacamole,98
BabyBokChoy,104
BagelFrenchToast,6
BakedMashedPotatoesandPotatoSkins,52
BakedPorkTenderloinwithSpinachandBlueCheesewithTomatoSalad,31
BalsamicBarleySalad,96
bananas
BananaBoats,129
VanillaAlmondShake,133
BarbecueChickenCaesarSalad,81
barley,62,96
BalsamicBarleySalad,96
BarleyRisotto,62
BarleySalad,62
BarleySaladwithCottageCheeseandGreens,96
BasicFrenchToast,5–6
beansprouts
AsianSproutandRedPepperSalad,83
PadThai,142
TofuSproutSalad,83
beans,dried.Seelegumesbeans,green
BalsamicBarleySalad,96
SundayHamReprise,22
beef
BeefandPastaToss,72
BeefBurritos,12
BeefTenderloinSteakswithPeppercornRub,65
BetterNachos,12
BetterSpaghettiSauce,12
BistroBurgers,99
HotBeefauJus,45
Lower-FatChiliBurritos,88
Lower-FatChiliConCarne,88
MeatLoafFlorentinewithSalsa,38
Meatballs,99
RoastBeefwithRosemaryandGarlicVeggies,72
Second-timeSloppyJoes,38
Slow-CookedBeer-BraisedBeef,45
SpicyPuttanescaSauce,144
BetterNachos,12
BetterSpaghettiSauce,12
beverages
blendeddrinks,7
withlunches,8
ProteinSmoothie,145
VanillaAlmondShake,133
BistroBurgers,99
BlackBeanNachos,21
BlueberryCompote,Frozen,6
BostonBakedBeans,113
BreadPuddingwithMatzoMeal,106
breadsandcrackers
BrieCrackers,143
CreamCheeseBites,143
Frenchtoast,5–6
OhMegaCrackers,124
ryebread,45
SweetPotatoMuffins,122
WholeWheatBiscuitMix,140
WholeWheatGrahamCrackers,127
ZucchiniMuffins,123
breakfast
plansfor,5–7
ProteinSmoothie,145
VanillaAlmondShake,133
BrieCrackers,143
broccoli
CrustlessBroccoliandCheeseQuiches,64
SesameBroccoliSalad,55
SteamedBroccoli,46
VeggiePlatter,23
Veggies(raw),36
brownbaglunches,7–9
ChickenCacciatore,29
Lunch-ables,9
LunchRolls,9
Make-Your-OwnPizza,9
Meat“Fries,”9
seealsosandwichesandwrapsBrunchFrittata,145
Burritos,Beef,12
Burritos,Lower-FatChili,88
butter,unsalted,62
ButtermilkFrenchToast,6
cabbage
BabyBokChoy,104
ChickenStir-fry,145
Coleslaw,145
Five-spiceChickenwithHotSlaw,47
PorkandCabbageStir-Fry,31
SausageandSauerkrautonaBun,63
Stir-friedcabbage,145
carrots
CreamCheeseBites,143
EasyMinestrone,79
MolassesLentilSoup,78
ParsnipPuréeChickenStew,70
PuréedCarrotSoup,73
QuinoaandCarrots,91
RicewithGratedCarrots,37
RoastBeefwithRosemaryandGarlic,72
RoastBeefwithRosemaryandGarlicVeggies,72
SteamedDillyCarrots,73
TunaSailboatsforKids,71
Veggies(raw),36
celery
CeleryPeanutButterLogs,57
ChickenFriedRice,46
TossedGreekSalad,89
VeggiePlatter,23
Veggies(raw),36
cheese
BakedPorkTenderloinwithSpinachandBlueCheesewithTomatoSalad,31
BarleySalad,62
BarleySaladwithCottageCheeseandGreens,96
BlackBeanNachos,21
BrieCrackers,143
CheeseCoating,139
ChèvreandTomatoSoup,90
ChickenStuffedwithSun-DriedTomatoandChèvre,90
CreamCheeseBites,143
CrustlessBroccoliandCheeseQuiches,64
CucumberFaces,115
GarlickyWhiteBeans,142
GrilledCheeseOptions,73
LasagnaRollups,112
Lower-FatChiliBurritos,88
Make-Your-OwnPizza,47
MeatLoafFlorentinewithSalsa,38
MexicanTomatoSoup,143
SalmonwithSpinachandFetainParchment,56
SeafoodMarinara,144
SesameTopping,140
SouthwesternFishSticks,97
SpinachandBlueCheeseLunchWrap,31
TofuCaesarSalad,81
TossedGreekSalad,89
VeryCheesyYogurtDip,8
CherryTrifle,143
ChèvreandTomatoSoup,90
ChewyBiscotti,128
ChickPeaSalad,142
chicken
BarbecueChickenCaesarSalad,81
ChickenBreastswithSpicyRub,54
ChickenCacciatore,29
ChickenFriedRice,46
ChickenSaladWrap,13
ChickenSoup,36
ChickenStir-fry,145
ChickenStuffedwithSun-DriedTomatoandChèvre,90
ChoppedChickenSaladSuey,13
Five-spiceChickenwithHotSlaw,47
HomemadeChickenFingers,114
MeatLoafFlorentinewithSalsa,38
ParsnipPuréeChickenStew,70
toremovebackbone,13
RoastedChickentoPleaseEverybody,13
SalmonwithSpinachandFetainParchment,56
ChiliSpice,139
chips,cornorvegetableBetterNachos,12
BlackBeanNachos,21
Guacamolewith,98
MexicanTomatoSoup,143
ThaiFingerDinner,54
chocolate
BananaBoats,129
ChewyBiscotti,128
chocolatemilk,8
GranolaBars,130
ChoppedChickenSaladSuey,13
coconutandcoconutmilkPadThai,142
Q-Bix,131
SpicyCoconutSalad,107
Coleslaw,145
cookies
ChewyBiscotti,128
GranolaBars,130
OatmealCookies,125
Q-Bix,131
QuickandDeliciousPeanutButterCookies,126
cooking
teachingchildren,60,110
tipsfor,4–5
workschedules,2–3
corn
BalsamicBarleySalad,96
BlackBeanNachos,21
ChickenSoup,36
EasyFishChowder,104
GrilledVegetableSoup,20
LentilSoup,78
MolassesLentilSoup,78
ProteinSmoothie,145
cornmeal,97
HomemadeChickenFingers,114
polenta,30,56,97
SouthwesternFishSticks,97
CreamCheeseBites,143
CreamyBakedSalmon,98
CrispTopping,120
CrustlessBroccoliandCheeseQuiches,64
cucumber,115
CucumberFaces,115
TossedGreekSalad,89
CurriedScallops,144
dates
ChewyBiscotti,128
desserts
BananaBoats,129
BreadPuddingwithMatzoMeal,106
forbreakfast,6–7
CherryTrifle,143
dessertsandwichgrills,73
fridgedesserts,145
FruitCake,143
fruitwithCrispTopping,120
pantrydesserts,143
PumpkinPie,121
PumpkinPudding,143
StickyRicePudding,132
WarmParfait,145
Seealsosaucesandtoppings,sweetdips.Seesauces,toppingsanddips,savoury
EasyFishChowder,104
EasyMinestrone,79
eggplant
RoastedVegetableswithGarlicOil,28
eggs
BreadPuddingwithMatzoMeal,106
BrunchFrittata,145
CrustlessBroccoliandCheeseQuiches,64
Egg-FriedRice,37
Frenchtoast,5–6
RoastedVeggieFrittata,20
TunaSailboatsforKids,71
EnglishMuffinFrenchToast,6
FancyParfait,145
fishandshellfish
AsianSalmonSandwich,98
CreamyBakedSalmon,98
CurriedScallops,144
EasyFishChowder,104
FishSticksandSweetPotatoFries,97
freezermealswith,144
HoneyMustardSalmonSandwich,56
LemonyBakedShrimp,82
SalmonCakeswithCaperMayo,30
SalmonwithSpinachandFetainParchment,56
ScallopsandSoyBeansinSakeStock,105
SeafoodMarinara,144
SesameFishCakeswithBabyBokChoy,104
ShrimpSauté,144
SouthwesternFishSticks,97
TunaSailboatsforKids,71
Five-spiceChickenwithHotSlaw,47
flaxseed,12
OhMegaCrackers,124
VanillaAlmondShake,12
ZucchiniMuffins,123
Frenchtoast,5–6
FrozenBlueberryCompote,6
FrozenStrawberryCompote,6
garlicoil,28
GarlickyWhiteBeans,142
gingerroot,55
GrabandGo,9
AsianSalmonSandwich,98
BarbecueChickenCaesarSalad,81
BarleySalad,62
BeefandPastaToss,72
BeefBurritos,12
BetterNachos,12
ChèvreandTomatoSoup,90
ChickenCacciatore,29
ChickenFriedRice,46
ChickenSaladWrap,13
ChoppedChickenSaladSuey,13
EasyFishChowder,104
Egg-FriedRice,37
FiresideSupperorPorchPicnic,52
FishSticksandSweetPotatoFries,97
GrilledCheeseOptions,73
HoneyMustardSalmonSandwich,56
HotBeefauJus,45
JamaicanRoti,39
KrispyKale,44
Lower-FatChiliBurritos,88
Make-Your-OwnPizza,47
Meatballs,99
PorkandCabbageStir-Fry,31
PorkandSpinachRoll-up,14
PorkandTomatoSalad,106
PorkPicnic,89
ProteinPoppySeedNoodles,80
PuréedCarrotSoup,73
QuickItalianSausageandKidneyBeanSoup,63
RoastedVegetablesPasta,28
RoastedVeggieFrittata,20
SausageandSauerkrautonaBun,63
Second-timeSloppyJoes,38
SpinachandBlueCheeseLunchWrap,31
StuffedMiniPitas,21
SundayHamReprise,22
ThaiFingerDinner,54
TofuSproutSalad,83
GranolaBars,130
GrilledCheeseOptions,73
GrilledVegetableSoup,20
Guacamole,98
ham.Seeporkandhamherbsandspices
ChiliSpice,139
clovepotpourri,22
five-spicepowder,47
gingerroot,55
Italianseasoning,63
parsley,82
PeppercornRub,65
SpicyRub,54
thyme,39
HomemadeChickenFingers,114
HoneyMustardSalmonSandwich,56
HotBeefauJus,45
ItalianDressing,141
Italianseasoning,63
Jamaican-ishPork,39
JamaicanRoti,39
JuicyFrenchToast,6
kale
KrispyKale,44
SundayHamSoupwithRomanoBeansandKale,44
LambandLimaBeans,Athenian,53
LasagnaRollups,112
leeks
EasyMinestrone,79
legumes
AthenianLambandLimaBeans,53
BlackBeanNachos,21
BostonBakedBeans,113
ChickPeaSalad,142
EasyMinestrone,79
frozensoybeans,105
GarlickyWhiteBeans,142
LentilSoup,142
Lower-FatChiliConCarne,88
MolassesLentilSoup,78
QuickItalianSausageandKidneyBeanSoup,63
quickmealswith,142
RoastedVegetablePasta,28
ScallopsandSoyBeansinSakeStock,105
SundayHamSoupwithRomanoBeansandKale,44
TacoFilling,142
LemonyBakedShrimp,82
LentilSoup,142
Lower-FatChiliBurritos,88
Lower-FatChiliConCarne,88
lunch,plansfor,7–9
Lunch-ables,9
LunchRolls,9
Make-Your-Own-Pizza,9,47
MashedApplesandSquash,106
matzomeal
ThaiStuffedPorkwithMashedApplesandSquash,106
Meat“Fries,”9
MeatLoafFlorentinewithSalsa,38
Meatballs,99
MexicanDressing,141
MexicanTomatoSoup,143
mincemeat
FancyParfait,145
molasses
BostonBakedBeans,113
MolassesLentilSoup,78
muffins
withlunches,8
SweetPotatoMuffins,122
ZucchiniMuffins,123
mushrooms
BeefandPastaToss,72
BistroBurgers,99
ChickenCacciatore,29
Make-Your-OwnPizza,47
Nachos,Better,12
Nachos,BlackBean,21
oatmeal
CrispTopping,120
GranolaBars,130
OatmealCookies,125
SesameTopping,140
OhMegaCrackers,124
oil,Asiansesame,98
oil,garlic,28
olives
AthenianLambandLimaBeans,53
CreamCheeseBites,143
SpicyPuttanescaSauce,144
TossedGreekSalad,89
oranges
BeefTenderloinSteakswithPeppercornRub,65
PadThai,142
parsley,82
ChickPeaSalad,142
ParsnipPuréeChickenStew,70
pasta
BeefandPastaToss,72
BetterSpaghettiSauce,12
forbrownbaglunches,9
ChickenCacciatore,29
LasagnaRollups,112
orzo,44
PadThai,142
PenneStrawsandPeas,65
PoppySeedNoodles,80
PorkandCabbageStir-Fry,31
ProteinPoppySeedNoodles,80
QuinoaandCarrots,91
RoastedVegetablePasta,28
SeafoodMarinara,144
SpicyPuttanescaSauce,144
pastry
CrustlessBroccoliandCheeseQuiches,64
PumpkinPie,121
peanutbutter
CeleryPeanutButterLogs,57
QuickandDeliciousPeanutButterCookies,126
peanutsandpeanutsaucePadThai,142
SpicyCoconutSalad,107
ThaiStuffedPorkwithMashedApplesandSquash,106
peas
BalsamicBarleySalad,96
ChickenSoup,36
EasyMinestrone,79
Egg-FriedRice,37
ParsnipPuréeChickenStew,70
PenneStrawsandPeas,65
ShrimpSauté,144
PenneStrawsandPeas,65
PeppercornRub,65
peppers,sweet
AsianSproutandRedPepperSalad,83
AthenianLambandLimaBeans,53
ChickenCacciatore,29
EasyMinestrone,79
GrilledVegetableSoup,20
Lower-FatChiliConCarne,88
QuickItalianSausageandKidneyBeanSoup,63
RedPepperRice,46
RoastBeefwithRosemaryandGarlicVeggies,72
RoastedVegetableswithGarlicOil,28
ThaiStuffedPorkwithMashedApplesandSquash,106
TossedGreekSalad,89
VeggiePlatter,23
Veggies(raw),36
Pizza,MakeYourOwn,9,47
polenta,30,56,97
PoppySeedNoodles,80
porkandham
BakedPorkTenderloinwithSpinachandBlueCheesewithTomatoSalad,31
Jamaican-ishPork,39
JamaicanRoti,39
MeatLoafFlorentinewithSalsa,38
PorkandCabbageStir-Fry,31
PorkandSpinachRoll-up,14
PorkandTomatoSalad,106
PorkPicnic,89
PorkRoastDijon,14
QuickItalianSausageandKidneyBeanSoup,63
SouvlakiPorkwithTossedGreekSalad,89
SundayHamReprise,22
SundayHamSoupwithRomanoBeansandKale,44
SundayHamwithPotatoes,22
ThaiFingerDinner,54
ThaiStuffedPorkwithMashedApplesandSquash,106
potatoes,sweet
PorkRoastDijon,14
withSweetPecanTopping,143
SweetPotatoFries,97
SweetPotatoMuffins,122
potatoes,whiteorredBakedMashedPotatoesandPotatoSkins,52
ChèvreandTomatoSoup,90
MolassesLentilSoup,78
nutritionalvalueof,52
RoastBeefwithRosemaryandGarlicVeggies,72
SundayHamwithPotatoes,22
ProteinPoppySeedNoodles,80
ProteinSmoothie,145
PumpkinPie,121
PumpkinPudding,143
PuréedCarrotSoup,73
Q-Bix,131
QuickandDeliciousPeanutButterCookies,126
QuickItalianSausageandKidneyBeanSoup,63
QuinoaandCarrots,91
raisins
FruitCake,143
GranolaBars,130
OatmealCookies,125
Q-Bix,131
StickyRicePudding,132
ZucchiniMuffins,123
rapini
ScallopsandSoyBeansinSakeStock,105
RedPepperRice,46
rice,34,37
barleycomparedwith,62
ChickPeaSalad,142
ChickenFriedRice,46
CurriedScallops,144
Egg-FriedRice,37
RedPepperRice,46
RicewithGratedCarrots,37
StickyRicePudding,132
RoastBeefwithRosemaryandGarlicVeggies,72
RoastedChickentoPleaseEverybody,13
RoastedVegetablePasta,28
RoastedVegetableswithGarlicOil,28
RoastedVeggieFrittata,20
rubs
PeppercornRub,65
SpicyRub,54
SakeStock,ScallopsandSoyBeansin,105
saladdressings
AsianDressing,141
GreekDressing,89
ItalianDressing,141
MexicanDressing,141
TofuCaesarDressing,81
salads
AsianSproutandRedPepperSalad,83
BalsamicBarleySalad,96
BarbecueChickenCaesarSalad,81
BarleySalad,62
BarleySaladwithCottageCheeseandGreens,96
BeefandPastaToss,72
ChickPeaSalad,142
ChoppedChickenSaladSuey,13
Coleslaw,145
greensfor,65
PorkandTomatoSalad,106
SesameBroccoliSalad,55
SpicyCoconutSalad,107
TofuCaesarSalad,81
TofuSproutSalad,83
TomatoSalad,31
TossedGreekSalad,89
SalmonCakeswithCaperMayo,30
SalmonwithSpinachandFetainParchment,56
salsa
BakedMashedPotatoesandPotatoSkins,52
BeefandPastaToss,72
BlackBeanNachos,21
MeatLoafFlorentinewithSalsa,38
MexicanDressing,141
TacoFilling,142
sandwichesandwrapsAsianSalmonSandwich,98
BeefBurritos,12
BistroBurgers,99
ChickenSaladWrap,13
GrilledCheeseOptions,73
HoneyMustardSalmonSandwich,56
HotBeefauJus,45
Lower-FatChiliBurritos,88
LunchRolls,9
PorkandSpinachRoll-up,14
SalmonCakesasburgers,30
Second-timeSloppyJoes,38
SpinachandBlueCheeseLunchWrap,31
StuffedMiniPitas,21
TacoFilling,142
TunaSailboatsforKids,71
seealsobrownbaglunchessauces,dipsandtoppings,savouryCaperMayo,30
CheeseCoating,139
garlicoil,28
Guacamole,98
MexicanDressing,141
SalsaTopping,38
SesameTopping,140
SweetPecanTopping,143
VeryCheesyYogurtDip,8
wheatgerm,47
saucesandtoppings,sweetAppleCompote,6
CrispTopping,120
FrozenBlueberryCompote,6
FrozenStrawberryCompote,6
SweetPecanTopping,143
Seealsodessert(s)sausages
QuickItalianSausageandKidneyBeanSoup,63
SausageandSauerkrautonaBun,63
wieners,9
ScallopsandSoyBeansinSakeStock,105
SeafoodMarinara,144
Second-timeSloppyJoes,38
SesameBroccoliSalad,55
SesameFishCakeswithBabyBokChoy,104
sesameoil,Asian,98
SesameTopping,140
shakes,blendedbreakfast,7
ShapesToast,6
shellfish.Seefishandshellfishshopping,3,4
ShrimpSauté,144
Slow-CookedBeer-BraisedBeef,45
snacks
BrieCrackers,143
CeleryPeanutButterLogs,57
CreamCheeseBites,143
CrispTopping,120
CucumberFaces,115
KrispyKale,44
pantrysnacks,143
SesameTopping,140
SweetPecanTopping,143
snowpeas
SteamedSnowPeas,14
VeggiePlatter,23
soups
forbrownbaglunches,9
ChèvreandTomatoSoup,90
ChickenSoup,36
EasyFishChowder,104
EasyMinestrone,79
GrilledVegetableSoup,20
LentilSoup,142
MexicanTomatoSoup,143
MolassesLentilSoup,78
PuréedCarrotSoup,73
QuickItalianSausageandKidneyBeanSoup,63
SundayHamSoupwithRomanoBeansandKale,44
SouthwesternFishSticks,97
SouvlakiPorkwithTossedGreekSalad,89
soymilk,7
VanillaAlmondShake,133
soybeans.Seelegumesspices.SeeherbsandspicesSpicyCoconutSalad,107
SpicyPuttanescaSauce,144
SpicyRub,54
spinach
BakedPorkTenderloinwithSpinachandBlueCheesewithTomatoSalad,31
BistroBurgers,99
BlackBeanNachos,21
CurriedScallops,144
frozen,31
MeatLoafFlorentinewithSalsa,38
PorkandSpinachRoll-up,14
SalmonwithSpinachandFetainParchment,56
SpinachandBlueCheeseLunchWrap,31
squash
BetterSpaghettiSauce,12
MashedApplesandSquash,106
SteamedBroccoli,46
SteamedDillyCarrots,73
StickyRicePudding,132
Stir-friedcabbage,145
storage
tipsfor,3,5
ofvegetables,36
StrawberryCompote,Frozen,6
StuffedFrenchToast,6
StuffedMiniPitas,21
SundayHamReprise,22
SundayHamSoupwithRomanoBeansandKale,44
SundayHamwithPotatoes,22
sushi,143
SweetPecanTopping,143
SweetPotatoFries,97
SweetPotatoMuffins,122
TacoFilling,142
ThaiFingerDinner,54
ThaiStuffedPorkwithMashedApplesandSquash,106
tofu
ProteinPoppySeedNoodles,80
ProteinSmoothie,145
quickmealswith,145
ThaiFingerDinner,54
TofuCaesarSalad,81
TofuSproutSalad,83
VanillaAlmondShake,133
tomatoesandtomatosauceAthenianLambandLimaBeans,53
BetterSpaghettiSauce,12
BistroBurgers,99
ChickenCacciatore,29
ChickenStuffedwithSun-DriedTomatoandChèvre,90
driedtomatoes,90
EasyMinestrone,79
tofreezetomatopaste,88
GrilledVegetableSoup,20
LasagnaRollups,112
Lower-FatChiliConCarne,88
MexicanTomatoSoup,143
PenneStrawsandPeas,65
PorkandTomatoSalad,106
PuttanescaSauce,144
QuickItalianSausageandKidneyBeanSoup,63
RoastedVegetableswithGarlicOil,28
SeafoodMarinara,144
Second-timeSloppyJoes,38
TomatoSalad,31
TossedGreekSalad,89
Trifle,Cherry,143
TunaSailboatsforKids,71
turkey
Make-Your-OwnPizza,47
MeatLoafFlorentinewithSalsa,38
SpinachandBlueCheeseLunchWrap,31
ThaiFingerDinner,54
VanillaAlmondShake,133
vegetabledishes
AsparagusinItsOwnJuices,62
BabyBokChoy,104
BakedMashedPotatoesandPotatoSkins,52
frozen,96
GarlicVeggies,72
KrispyKale,42,44
withlunches,8
MashedApplesandSquash,106
QuinoaandCarrots,91
RicewithGratedCarrots,37
withRoastedChickentoPleaseEverybody,13
RoastedVegetablePasta,28
RoastedVegetableswithGarlicOil,28
RoastedVeggieFrittata,20
SteamedBroccoli,46
SteamedSnowPeas,14
Stir-friedcabbage,145
tostore,36
SweetPotatoFries,97
Veggies(raw),36
vegetarianentrées
BarleySaladwithCottageCheeseandGreens,96
BrunchFrittata,145
ChickPeaSalad,142
CrustlessBroccoliandCheeseQuiches,64
Egg-FriedRice,37
GarlickyWhiteBeans,142
GrilledCheeseOptions,73
LasagnaRollups,112
PenneStrawsandPeas,65
ProteinPoppySeedNoodles,80
ProteinSmoothie,145
RoastedVegetablePasta,28
RoastedVeggieFrittata,20
ThaiFingerDinner,54
TofuSproutSalad,83
vegetariangroundround,65,112
VeggiePlatter,23
Veggies(raw),36
VeryCheesyYogurtDip,8
WarmParfait,145
WholeWheatBiscuitMix,140
WholeWheatGrahamCrackers,127
yogurt
FancyParfait,145
frozen,145
andfruitwithCrispTopping,120
TossedGreekSalad,89
VeryCheesyYogurtDip,8
WarmParfait,145
zucchini
RoastedVegetableswithGarlicOil,28
ZucchiniMuffins,123
Acknowledgements
Noonecouldhavepredictedtheamountofworknecessaryforthisbooktogofromaseedofanideaforabusinesstoatreeheavywithfruit.Ittakesalotmorethanwaterandsunshine,andIowethankstoalotofpeoplefortheirinputandsupport.Inutterlyrandomorder:Mymumnet group for keepingme alive in the early (and ongoing!)
daysofmotherhoodandforencouragingme,testingrecipes(andbuyingthisbook!);mymom,Huguette,andherGeorge,mydad,Ron,andmysisters, Michele and Cheryl for thinking I am weird and loving meanyway;myCapeBreton family,who turned out a fine brother-uncle-sonandlethimmarrysomeonefromaway;MercedesRothwell forherskill inenvisioning theprototype;Pam,Jeannie,MonicaandLinda forworkingwithmeinmy“dayjob”andusingtheserecipesoverandoveruntil we got them right; all the clients over the years who trusted uswiththeirtummies;thedieticiansandnutritionistswhotrusteduswiththeir clients, especially Barbie Casselman and Aileen Burford-Mason;KirstenHanson,whogotanunsolicitedprototypefromanunknownandtook a chance–youmademe an author, thank you; the entire team atHarperCollins,whomademefeelwelcomeandworthy;HalRoth,RoseMarieSummervilleandPaoloCristante,whomadethedaysinthephotostudiofunandbeautiful.ToDonnaBeck,ErinBooth,MaryDelli-ColliandBabsThurber,thanks
forbeingawesomefriendsand“othermoms”whenI justcouldnotbethereforJameson;theKeilhauers,theViscasandtheBedardsforbeing“chosen family”; the Asplers, the Burnses, theWilsons, the Robbs andtheNemettsforbeingsuperbsupportersanddarnedgoodpartyguests;JackieDais-Visca and FionaOrr,who receive the award for best legalinterpreterswhenreamsoflegalesemakenosense;recipetesters,weallowea lot toyou;andallof thecookingclasskidswhotryeverything,teach me something every day and have learned to say “It’s not mytaste”insteadof“Ewwww.”
Iowethemostthankstomylittlefamily:myhusband,GuyRatchford,whosawthetraincomingandchosenottogetoffthetracks;heactuallygot on board my locomotive life and became the fuel that keeps megoing.Mydaughter,Jameson,hasbeentheimpetusforeverything:herbirthsetmeonapathofmotherhood,causingacareerveerthatledtothisbook.Tryingtobalanceworkandhomemayneverhavehappenedifnotforher.Sheteachesmetobepatient,kind,humbleandreal–butshestillhastoeatherbroccoli.
WhyWeLovetoCookOnceaWeek
“Cookonceaweek?Italmostsoundstoogoodtobetrue!ButTheresaAlbert-Ratchfordcomesthroughforustime-pressedmomsbyshowingushowwecanspendlesstimeinthekitchenandstillmanagetogethealthy,kid-friendlymealsonthedinnertable.Thisistheultimatecookbookfortoday’sbusymom.”
––AnnDouglas,authorofTheMotherofAllParentingBooks
“At last. A simple approach to preparing healthy and delicious familymeals that aretrans-fatfreeandburstingwiththegoodnessofwholegrainsandcolourful,flavourfulvegetablesthatyourkidswillenjoy.”
—AileenBurford-Mason,Ph.D.,immunologist/nutritionalconsultant
Copyright
CookOnceaWeek
©2005byThymeforSupper.
AllrightsreservedunderInternationalandPan-AmericanCopyrightConventions.Bypaymentoftherequiredfees,youhavebeengrantedthenon-exclusive,non-transferablerighttoaccessandreadthetextofthise-bookon-screen.Nopartofthistextmaybereproduced,transmitted,down-loaded,decompiled,reverseengineered,orstoredinorintroducedintoanyinformationstorageand retrieval system, in any form or by any means, whether electronic or mechanical, nowknownorhereinafterinvented,withouttheexpresswrittenpermissionofHarperCollinse-books.
EPubEdition©December2010ISBN:978-1-44340426-6
PublishedbyHarperCollinsPublishersLtdFIRSTEDITION
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1.Make-aheadcookery.I.Title.
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