Category Archive

PRINTER-FRIENDLY VERSION PREPARE PASTA • Cook the pasta in plenty of boiling water until al dente (just tender). Drain well and transfer to a medium – large bowl. • Add the following ingredients to the hot pasta: 1/2 lb 3 Tbsp 2 Tbsp 2 Tbsp 2 – 3 med. 1 cup 1/4 cup Pasta Shells – uncooked Olive Oil White … Read More

INGREDIENTS 1/4 green cabbage – shredded 1/4 red cabbage – shredded 1/2 of a fennel bulb – julienned 1/2 of a jicama (peeled)- julienned One apple – julienned 2 tbsp of crème fraiche or sour cream 1 tsp of coriander seeds 1 tsp of fennel seeds Juice of half a lemon Salt and Pepper In the bottom of a medium … Read More

PRINTER-FRIENDLY VERSION Makes 8 servings MIX VINAIGRETTE 3 Tbsp 3 Tbsp 1 tsp 1/2 tsp 1/2 tsp 1/4 tsp 1 slice Rice Vinegar – unseasoned Peanut or Canola Oil Sesame Oil Sugar Dried Oregano Sea Salt Ginger – fresh, very finely minced PREPARE POTATOES • Cut the potatoes into uniform size – halves or quarters. • Steam them over water … Read More

PRINTER-FRIENDLY VERSION Yield: 2 Servings Ingredient 1 Tbsp fresh minced cilantro 1/2 Tbsp chopped fresh parsley Salt and pepper to taste One-half 15-ounce can no salt black beans, rinsed and drained 1 ear of corn (taken from cob) 1 Tbsp red onion 1/2 Tbsp chopped, seeded jalapeno pepper 2 cups salad greens Directions 1. Combine first four ingredients in a … Read More

• Sauce yields enough sauce to spread over 8 cups of fruit (i.e. 2 cups of 4 varieties). • Use a variety of fruits to create a colourful power of vitamins. YELLOW-ORANGE Fruits= VITAMIN A ‘RE‘ refers to retinol equivalents ORANGE & RED Fruits= FOLIC ACID ‘mcg‘ mcg refers to micrograms 1 med Mango 805 RE 1 cup Cantaloupe cubes 561 RE … Read More

PRINTER-FRIENDLY VERSION INGREDIENTS 1 can(19 oz) garbanzo beans 1/2 cup black olives, drained and rinsed 1 red onion, chopped 1/2 cup feta cheese, crumbled 1/2 cup fresh parsley, chopped Dressing: 1/2 cup vegetable oil 1/4 cup lemon juice 1/4 tsp black pepper 1/2 tsp dried oregano 1 tsp of Dijon mustard In a medium bowl, mix garbanzo bean, olives, onions, … Read More

PRINTER-FRIENDLY VERSION COMBINE • Combine corn, beans, bell peppers and onions in a large bowl. • Mix in the chile and garlic until thoroughly blended with the other vegetables. 1 cup 14-16 oz 1 large 1 large 1/2 cup 1 small 1 large 1 med. Corn – fresh or frozen whole kernel – steamed and cooled Black Beans – drained … Read More

PRINTER-FRIENDLY VERSION Makes 6 servings COOK CHICKEN • Combine the chicken, stock, carrots, onion, and herbs in a large pot. • Bring to a boil, reduce the heat, and simmer over low heat 10 – 15 minutes, until the chicken is just cooked through. • Remove and chill the chicken. • Save the broth for soup. 1 ½ lb 4 … Read More

PRINTER-FRIENDLY VERSION Ingredients Serves: 3 1/3 cup golden raisins 1 pound carrots 2 tablespoons freshly squeezed lemon juice 1/4 cup 2% unflavored yogurt 1/4 cup mayonnaise 2 tablespoons honey 1/2 teaspoon salt 1/3 cup diced fresh pineapple Directions Place the raisins in a small bowl and cover with boiling water. Allow to sit for 5 minutes and then drain. Fit … Read More

PRINTER-FRIENDLY VERSION Ingredients Yield: 2 servings 1/2 tomato 1/4 cup cucumber, sliced 1/4 cup endive, cut into thin strips 1/4 cup small white beans, canned, rinsed 1/4 cup of garbanzo beans, canned, rinsed 3 radishes, sliced thin 1/4 cup red onion, chopped 3 cups mixed greens 1/4 cup carrots 2 ribs of celery, chopped 1/4 cup of fennel, sliced 1/4 … Read More