Apple Plum Chutney Makes 2 1/4 cups (560 mL) The autumn harvest of apples and plums bring with it a good reason to make this spicy, warm, ruby-red chutney. Take advantage of plum season and double or triple the recipe to freeze in small containers for up to 6 months....
Calcium-Rich Greens Makes 7 1/2 cups (1.875 L) Kale can be eaten raw, as in this dish, or steamed. When raw, it is best sliced very fine, since it's fibrous. Here kale is combined with napa cabbage (also known as Chinese cabbage or sui choy) and broccoli, two other...
African Chickpea Stew Makes 6 cups (1.5 L), enough for 4 servings Peanut butter makes a wonderful creamy sauce for this nutrition-packed stew that is likely to become a family favourite. It is well loved by children and adults alike and has a good balance of protein,...
Avocado, Grapefruit, and Chipotle Dressing Makes 1 3/4 cups (435 mL) Avocados were known to the Aztecs as the fertility fruit. They contain both soluble and insoluble fibre, and more potassium than bananas. Although naturally high in fat, the fat is mainly...
Black Bean Chipotle Dip Makes 2 cups (500 mL) Black beans have a slightly earthy taste that is reminiscent of mushrooms. These beans often are combined with assertive flavours, like the chipotle pepper in this recipe. Keep this dip or spread in your refrigerator ready...
Apple Cinnamon Topping Makes 2 cups (500 mL) Apples are one of the most widely cultivated tree fruits, with over 7,500 varieties grown worldwide. Cooking apples are less sweet than eating apples; therefore, only add the maple syrup if the apples you are using are...
Zucchini and Fresh Basil Pomodoro Serves 4 COST: $3.75 Per 1 cup Calories: 224 Fat: 8g Carbohydrates: 32g Protein: 7g Fiber: 4.5g Sugar: 7g Sodium: 18mg 2 zucchini, sliced 4 cloves garlic, minced 2 tablespoons olive oil 4 large tomatoes, diced 1⁄3 cup chopped fresh...
Wild Rice with Apples and Almonds Serves 4 COST: $1.54 Per 3⁄4 cup Calories: 261 Fat: 13g Carbohydrates: 33g Protein: 7g Fiber: 4g Sugar: 11g Sodium: 4mg 1⁄2 cup wild rice 1⁄2 cup shelled almonds, whole or in slivers 1 tablespoon oil 1 large onion, roughly chopped 1...
Wild Rice Vegetable Pancakes Serves 6 COST: $0.53 Per 1 pancake Calories: 113 Fat: 1.5g Carbohydrates: 20g Protein: 5g Fiber: 2g Sugar: 2g Sodium: 41mg 4 ounces wild rice 1 cup julienne carrots 1 cup julienne celery 1 cup julienne white onion 3 scallions, chopped 2...
Whole-Wheat Pasta with Basil and Tomato Pesto Serves 2 COST: $4.66 Per 1 cup Calories: 479 Fat: 34g Carbohydrates: 34g Protein: 13g Fiber: 5g Sugar: 3g Sodium: 219mg 1 cup rigatoni pasta 1 ounce fresh basil leaves 3 cloves garlic 1 large tomato 1⁄4 cup pine nuts 1⁄4...
Vegetarian Lasagna Serves 2 COST: $1.41 Per 1⁄2 casserole Calories: 419 Fat: 9g Carbohydrates: 60g Protein: 21g Fiber: 3g Sugar: 3g Sodium: 221mg 1⁄2 cup crushed tomatoes 1⁄3 cup ricotta cheese 1⁄3 cup grated mozzarella cheese 1 tablespoon grated Parmesan cheese 1⁄8...
Quinoa and Chutney Salad Serves 6 COST: $1.06 Per 1⁄3 cup Calories: 188 Fat: 4g Carbohydrates: 35g Protein: 4g Fiber: 2g Sugar: 11g Sodium: 110mg 1 cup quinoa, boiled for 15 minutes, drained 1 cup store-bought tomato chutney 1⁄4 teaspoon kosher salt 1 tablespoon...