Let's Cook

Servings: 12

Ready in: 30 minutes

Ingredients

• 1½ cups whole wheat flour
• 1 tsp baking powder
• 1 tsp baking soda
• ½ tsp salt
• ¼ cup milk (or fortified soy beverage)
• 3 ripe bananas, mashed

• ⅓ cup vegetable oil
• ½ cup sugar
• 1 egg
• ½ cup berries, nuts, or chocolate chips
• 1 tsp vanilla (optional)

Instructions

1. Preheat oven to 350°F/175°C
2. Prepare muffin pan (lightly oil or line with muffin liners)
3. In a bowl, mix together the flour, baking powder, baking soda, and salt
4. In a separate bowl, mix together the milk, banana, oil, sugar, egg and vanilla
5. Add the dry ingredients to the banana mixture and mix gently until just moistened
6. Add 1/2 cup chocolate chips or berries or nuts
7. Pour into the prepared muffins tins
8. Bake for 18-20 minutes or until a toothpick inserted in the centre of a muffin comes out clean and it reaches an internal temperature of 135°F/57°C. If using mini muffin tins, reduce baking time to about 12-16 minutes

Servings: 20

Ready in: 15 minutes

Ingredients

• 1 small seedless watermelon
• 2 cups plain or flavoured yogurt
• 1 cup whole grain cereal or Granola
• 3 cups any fruit (e.g., strawberries, kiwi, apples, bananas), chopped

Instructions

1. Using a large chef knife, cut watermelon into 5 large circular slices, then quartered each slice into pizza shaped wedges
2. Using a spoon, spread each watermelon wedge with 1 to 2 tbsp of yogurt
3. Sprinkle chopped fruit and whole grain cereal on top

Tips

• Leave the rind on the watermelon to help hold the fruit pizza slice
• Use your favourite fruits and whole grain cereals as toppings for the watermelon slice

Servings: 10 (about 5 cups) 

Ready in: 20 minutes

Ingredients

• 2 tbsp canola oil
• ⅓ cup brown sugar, packed
• ⅓ cup maple syrup
• 3 cups large flake rolled oats
• ¼ cup unsweetened coconut

• ¼ cup sunflower seeds
• ½ cup pumpkin seeds
• 1 tsp cinnamon
• ½ cup dried cranberries

Instructions

1. Preheat oven to 325°F/165°C
2. In large saucepan, combine oil, brown sugar and maple syrup and bring to a simmer over medium heat
3. In a bowl, combine oats, coconut, sunflower seeds, pumpkin seeds and cinnamon. Stir together until mixed
4. Pour oat mixture into the saucepan and stir until everything is well coated
5. Spread the granola onto a large cookie sheet lined with parchment paper or foil
6. Bake for 10 minutes. Turn and stir the granola and bake for another 10 minutes or until the granola is golden brown. Let cool and then break up granola
7. Add dried cranberries to the granola and stir

Tip

• You can replace the dried cranberries with any dried fruit, such as raisins, apricots or dates
• Cool granola completely before storing. Granola can be stored in an airtight container for up to three weeks

Servings: 4 to 6

Ready in: 35 minutes

Ingredients

• 1 lb ground beef
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 medium red pepper, chopped
• 8 uncooked lasagna noodles, broken into pieces

• 1 650 mL jar (22 oz) pasta sauce (any variety)
• 1¼ cup water
• 1 cup mozzarella cheese, shredded
• ¼ cup parmesan cheese, grated

 

Instructions

1. In a deep frying pan, cook beef, onion, garlic and red pepper over medium-high heat. Break up the beef and stir occasionally until beef is brown
2. Drain fat from meat
3. Place the broken noodles over the meat mixture
4. Pour pasta sauce and water over pasta
5. On medium high heat, cover and bring to a boil. Lower heat to medium-low and simmer, stirring occasionally for about 20 minutes or until pasta is cooked and it reaches an internal temperature of 160°F/71°C
6. Remove from heat and sprinkle with mozzarella cheese
7. Cover for 3 to 5 minutes to melt cheese
8. Sprinkle with parmesan cheese and serve

Servings: 4

Ready in: 30 minutes

Ingredients

• 8 oz uncooked rice vermicelli or any cooked pasta noodles (e.g., spaghettini)
• ¼ cup soy sauce
• 2 tsp white sugar
• 2 tsp sesame oil
• 2 tbsp ginger, minced
• 3 cloves garlic, minced

• 1 medium carrot, julienned
• ½ medium red pepper, sliced
• 3 cups broccoli, chopped
• 1 cup bok choy, chopped
• 2 tbsp vegetable oil

Instructions

1. Place the vermicelli in a large bowl and cover with boiling water, soak for 5 minutes. Drain and set aside.
2. Mix soy sauce, sugar and sesame oil and set aside.
3. In a large deep frying pan, heat the vegetable oil over medium heat. Cook the ginger and garlic in the hot oil for 10 seconds.
4. Add the carrots and stir for 2 to 3 minutes.
5. Add the red peppers, broccoli and bok choy and stir for another 2 minutes.
6. Add the vermicelli and soy sauce mixture and toss together. Stir until heated through.

Tip

For a main meal, add 1 lb of thinly sliced cooked chicken, beef, seafood, firm tofu, tempeh, or edamame. Add protein during step 4.

Servings: 8

Ready in: 45 minutes

Ingredients

• 2 tsp vegetable oil
• 1 onion, diced
• 3 carrots, chopped
• 3 cloves garlic, minced
• 3 stalks celery, chopped
• 5½ cups vegetable broth

• 1 small butternut squash, peeled and cubed
• 1½ cups frozen corn
• 1 can (540 mL/19 oz) kidney beans, drained and rinsed
• 1 tsp dried thyme (or 2 tbsp fresh)
• 1 tsp ground pepper

Instructions

1. Heat oil in a large saucepan. Add onion and sauté over medium heat, stirring often until golden, about 2 minutes
2. Add carrots, garlic and celery and sauté for another 8 minutes, or until softened
3. Add vegetable broth and bring to a boil
4. Turn down heat and add squash. Simmer, covered, for 8-12 minutes, or until squash is softened, stirring occasionally
5. Add beans, corn, thyme and pepper. Stir and simmer another few minutes, until squash is soft and can be pierced with a fork

Tip

• Serve this soup with bannock or crusty whole grain bread
• Refrigerate for up to 2 to 3 days or freeze for up to 2 weeks
• You can use canned corn instead of frozen – make sure to drain and rinse it first
• You can also use frozen diced butternut squash – there is no need to thaw it first

Servings: 8-10

Ready in: 55 minutes

Ingredients

• 2 tbsp vegetable oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 small butternut squash, peeled, seeded and diced (about 5 cups)
• 1 sweet potato, peeled and diced
• 3½ cups chicken or vegetable broth
• 1 can (400 mL/14 oz) diced tomatoes
• 1 can (796mL/28 oz) coconut milk

• 1 cup dried red lentils, rinsed
• 3 tbsp tomato paste
• 1½ tsp curry powder
• 1 tsp sugar
• 1½ tsp ground cumin
• ½ tsp chili powder
• 4 cups baby spinach, lightly packed
• salt and pepper to taste

Instructions

1. In a large soup pot, heat oil over medium heat. Add onion and garlic and sauté for 3 minutes or until the onion is softened
2. Add the squash and sweet potato and stir to combine. Sauté for a few minutes
3. Add the broth, diced tomatoes (with juices), coconut milk, lentils, tomato paste, curry powder, sugar, cumin, chili powder, salt, and pepper. Stir well to combine
4. Increase heat and bring to a boil. Reduce the heat to medium-low, simmer uncovered for about 25 minutes, stirring often, until the squash and potato are fork-tender
5. Stir in the baby spinach and cook for another minute until the greens are wilted

Tip

• Serve over rice or quinoa. Leftovers will keep in the fridge for up to 3 days
• Use frozen diced butternut squash: there is no need to thaw it first
• For extra spiciness and tang, add 1⁄2 tsp of cayenne pepper and 1 tbsp of apple cider vinegar or lime juice just before serving
• Any leafy green vegetable can be used to replace the spinach (e.g., kale or Swiss chard)

Servings: 4 to 6

Ready in: 30 minutes

Ingredients

• 1 tbsp vegetable oil

• 2 cups broccoli, chopped

• 1 medium onion, sliced

• 1 medium red pepper, sliced

• 2 cloves garlic, minced

• ½ tsp each salt and pepper

• 8 eggs, beaten

• ¼ cup milk

• ½ cup cheddar cheese, grated

Instructions

1. In a frying pan, heat oil over medium heat
2. Add broccoli, onion, red pepper, garlic, salt and pepper and stir for about 2 minutes, until broccoli is tender-crisp
3. In bowl, mix eggs with milk and pour over vegetable mixture
4. Cover and cook over medium-low heat for about 7 minutes, until bottom and side are firm but top is slightly runny
5. Sprinkle with cheese
6. Cover and cook for about 3 minutes, until the centre is set and the cheese is melted, and it reaches an internal temperature of 63°C/145°F

Tip

• If you are cooking on a stove top and using an oven-safe pan and handle, you can finish the frittata under the broiler
• Once you have sprinkled the cheese over top, broil until centre is set and cheese is melted

Servings: 6

Ready in: 35 minutes

Ingredients

• 1 tbsp vegetable oil 
• 1 small onion, diced 
• 1 stalk celery, diced
• 1 medium carrot, diced
• 4 cups vegetable broth

• 1 cup dried red lentils, well rinsed
• ¼ tsp dried thyme
• 1 tsp turmeric
• Salt and pepper, to taste

Instructions

1. In a large saucepan, heat oil over medium heat. Add onion, celery and carrots and stir for about 5 minutes, until soft
2. Add broth, lentils, thyme and turmeric
3. Bring to a boil. Lower heat, cover and simmer for 20 minutes or until the lentils are soft
4. Remove from heat. Add salt and pepper to taste

Tip

• You can change the dry red lentils for canned chickpeas, green lentils, or white kidney beans. When using canned legumes, reduce the simmering time to 15 minutes
• For a smoother consistency, puree the soup with a blender. If too thick, add water to desired consistency

Servings: 4 

Ready in: 60 minutes

Ingredients

• 2 medium boneless, skinless chicken breasts, cut into 2-inch strips
• 2 cloves garlic, minced
• 1 tbsp fresh lime juice
• 1 tsp vegetable oil
• 1 tsp chili powder
• ½ tsp ground cumin 
• Vegetable oil cooking spray

• 1 medium onion, thinly sliced
• 1 medium red bell pepper, thinly sliced
• 1 medium green bell pepper, thinly sliced
• 1 cup salsa
• ½ tsp salt
• ¼ tsp freshly ground black pepper
• 4 tortillas (8 inches each)

Optional Toppings: salsa, cheese, plain yogurt, lime wedges, chopped cilantro

Instructions

1. Heat oven to 400°F/ 205°C
2. In a bowl, toss chicken with garlic, lime juice, oil, chili powder and cumin; marinate 20 minutes. Coat a rimmed sheet pan with cooking spray; add chicken with marinade, onion, bell peppers, salsa, salt, black pepper; toss to combine
3. Roast stirring once, for about 20 minutes, until chicken is cooked through and it reaches an internal temperature of 165°F/ 74°C
4. Wrap tortillas in foil; heat in oven during last 10 minutes of roasting time. Divide evenly among tortillas, along with salsa, cheese, yogurt and cilantro. Garnish with lime wedges, if desired

Tip

• Add extra chicken breast to make fajita flatbread later in the week. A perfect planned-over!