Mashed Parsnips and Apple with Toasted Walnuts Makes 3 cups (750 mL) Parsnips are similar to potatoes in nutritional value but there are a few differences. Potatoes contain a little more protein, whereas parsnips have more fibre and natural sugar. This recipe is a...
Lemon Roasted Potatoes Makes 6 cups (1.5 L) The Greeks make spectacular roasted potatoes using lemon juice and olive oil, though the fat content is very high in traditional recipes. This version keeps the lemon and herb flavours but greatly reduces the amount of oil...
Dijon Scalloped Potatoe Makes 6 cups (1.5 L) Scalloped potatoes are generally made with plenty of milk, cream, and butter. This version is dairy-free, and the fat content has been kept to a minimum. It comes to life with the unique combination of miso and Dijon...
Corn, Red Peppers, and Pesto Makes 3 cups (750 mL) What a pleasure it is when the season for fresh corn arrives. To remove corn kernels from the ear, slice off the stem and place the ear of corn, stem end down, on a damp cloth, to avoid slipping. Hold a knife at the...
Coconut Saffron Rice with Cardamom and Lime Makes 3 1/2 cups (875 mL) Though quick to prepare, the combination of ingredients in this simple dish creates a fabulous blend of flavours. Coconut milk is a good source of iron and potassium. Canned coconut milk separates...
Carrots with Dijon Mustard and Tarragon Makes 2 cups (500 mL) The combination of carrots, Dijon mustard, and tarragon is classic. This simple recipe is delicious and provides an easy way to get your powerful protector, vitamin A, along with some calcium, iron, and...
Brown Rice, Mushroom, and Walnut Pilaf Makes about 4 cups (1 L) Sautéing is a method of cooking food that uses a small amount of oil in a pan over relatively high heat. A pilaf is a dish containing a cereal grain such as rice that is sautéed in vegetable oil and with...
Aloo Gobi Makes 4 cups (1 L) This popular Indian dish is a superb combination of potato (aloo) and cauliflower (gobi). The seasonings include golden-hued turmeric and also curry powder, which is a mixture of spices that varies from one household and from one region to...
Sweetened Roast Squash Serves 4 COST: $0.44 Per 1 piece of squash Calories: 123 Fat: 0g Carbohydrates: 31g Protein: 1.5g Fiber: 3g Sugar: 16g Sodium: 302mg 1 butternut squash 1⁄2 teaspoon sea salt 4 tablespoons orange juice 4 tablespoons maple syrup Nutmeg or ginger...
Steamed Broccoli Serves 2 COST: $0.99 Per 2 ounces Calories: 30 Fat: 0g Carbohydrates: 6g Protein: 3g Fiber: 3g Sugar: 0g Sodium: 30mg 4 ounces broccoli Water, as needed Wash the broccoli and drain. Chop the broccoli into bite-sized pieces. Fill a medium-sized...
