© December 2006

YYoouu CCaann CCooookk

NNaannaaiimmoo CCoommmmuunniittyy KKiittcchheennss’’ PPllaaiinn

LLaanngguuaaggee TTiippss && RReecciippeess

www.NanaimoCommunityKitchens.org

Development Funded by: the Union of BC Municipalities Health Promotion Fund

and the Ministry of Health

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YOU CAN COOK Nanaimo Community Kitchens’ Plain Language Tips and Recipes

Contents

History of Nanaimo Community Kitchens ................................................. 1 Story of You Can Cook................................................................................ 2 Partners in You Can Cook........................................................................... 4 PART A: KITCHEN TIPS AND INFORMATION Kitchen Tools • Knives ...................................................................................................... 7 • Cooking Tools You Will Need................................................................... 8 Pots and Pans • Stove Top Pots ........................................................................................ 11 • Oven or Baking Pans You Will Need........................................................ 12 Useful Electric Tools ................................................................................... 14 Microwave Ovens ........................................................................................ 15 Measuring Tips • The Right Tools ........................................................................................ 16 • How to Measure ....................................................................................... 17 • Ingredients That Need Different Ways of Measuring ................................ 18 • Measurement Short Forms....................................................................... 19 • How to Work Measurements Out ............................................................. 19 • Most Often Used Metric Measurements ................................................... 20 • Weights and Measurements..................................................................... 20 Oven Temperature Guide ............................................................................ 21 Baking Tips .................................................................................................. 22 Cooking Ingredients, What the Words Mean and How to Do It................ 23 Slicing, Dicing, and More ............................................................................ 30 Shopping Tips to Save You Money ............................................................ 31 How to Read the Nutrition Facts Label ...................................................... 33 Basic Foods to Have On Hand ................................................................... 34

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Keeping Food Safe • BEST BEFORE Dates and Storages Times ............................................. 35 • Handling Fresh Fruits and Vegetables ..................................................... 36 • Danger Zone ............................................................................................ 37 • Safe Handling of Meats ............................................................................ 38 • Wash Your Hands Often .......................................................................... 39 Healthy Living • Healthy Foods .......................................................................................... 40 • Ideas for Healthy Living ............................................................................ 41 • Tips for Feeding Infants and Toddlers ...................................................... 43 • Canada’s Food Guide............................................................................... 45 Seasonings • Herbs and Spices ..................................................................................... 46 • Garlic and Ginger ..................................................................................... 50 Fats ............................................................................................................... 51 Substitutions (Instead of)............................................................................. 53 Where to Find Other Information and Recipes.......................................... 55

PART B: RECIPES How to Read These Recipes ....................................................................... 58

• Cooking Meat, Poultry and Fish ............................................................... 59 • Cooking Rice ............................................................................................ 62 • Cooking Pasta .......................................................................................... 63

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Main Dish Recipes BEEF 64

• Making a Pot Roast Beef Dinner and Gravy............................................. 65 • Cooking a Tender Roast of Beef .............................................................. 67 • Beef and Vegetable Chili .......................................................................... 68 • Beef Stew ................................................................................................. 69 • Beef Stir Fry (Sukiyaki)............................................................................. 70 • Cabbage Roll Casserole........................................................................... 71 • Crusty Italian Casserole ........................................................................... 72 • Dan’s Stroganoff....................................................................................... 73 • Goulash .................................................................................................... 74 • Meat Loaf ................................................................................................. 75 • Porcupines (Meatballs with Rice) ............................................................. 76 • Quick Cheeseburger Bake ....................................................................... 77 • Tamale Pie ............................................................................................... 78 • Tillicum Tacos .......................................................................................... 79 • Yorkshire Beef Casserole......................................................................... 81 FISH 82

• Salmon Burgers........................................................................................ 83 • Salmon Macaroni Supper ......................................................................... 84 • Salmon Pie ............................................................................................... 85 • Tuna Casserole ........................................................................................ 86 PORK 87

• Country Pork Stew.................................................................................... 88 • Ham and Potato Skillet Supper (Gorshki)................................................. 89 • Macaroni Dinner with Ham and Peas ....................................................... 90 • Oven Ribs................................................................................................. 91 POULTRY 92

• Roasting Poultry and Gravy...................................................................... 93 • Cooking Times For Whole Birds............................................................... 95 • Stuffing ..................................................................................................... 96 • Add What You Want Rice Dish................................................................. 97 • Chicken Macaroni Casserole.................................................................... 98 • Curried Chicken........................................................................................ 99 • Ginger Chicken Stir Fry ......................................................................... 100 • Mexican Chicken .................................................................................... 101 • Mid Eastern Chicken Stew ..................................................................... 102 • Skillet Italian Dinner................................................................................ 103 • Sweet and Sour Chicken ........................................................................ 104 • Turkey Tetrazzini .................................................................................... 105

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VEGETARIAN 106

• Barley, Green Pepper, and Tomato Casserole....................................... 107 • Cauliflower and Cheese Pie ................................................................... 108 • Cheesy Broccoli and Potato Casserole .................................................. 109 • Curried Onion Pie ................................................................................... 110 • Macaroni and Cheese ............................................................................ 111 • Western Baked Beans............................................................................ 112 SLOW COOKING with a Crock Pot 113

• Using a Crock Pot................................................................................... 114 • Chuckwagon Stew.................................................................................. 115 • Vegetable Beef Soup.............................................................................. 116 SOUPS 117

• Soup Stock ............................................................................................. 118 • Celery Cream Soup................................................................................ 119 • Clam Chowder........................................................................................ 120 • Hamburger Lentil Soup........................................................................... 121 • Minestrone Shell Soup ........................................................................... 122 • Potato Leek Soup................................................................................... 123 • Split Pea Soup........................................................................................ 124 • Yummy Bean Soup................................................................................. 125 SAUCES 126

• Low Fat Alfredo Sauce ........................................................................... 127 • Spaghetti Sauce ..................................................................................... 128 • White Sauce and Variations ................................................................... 129 SALADS 130

• Bean Salad............................................................................................. 131 • Broccoli Salad ........................................................................................ 132 • Caesar Salad.......................................................................................... 133 • Carrot Broccoli Salad.............................................................................. 134 • Coleslaw................................................................................................. 135 • Lentil and Rice Salad.............................................................................. 136 • Macaroni Salad ...................................................................................... 137 • Marinated Tomatoes............................................................................... 138 • Pasta Salad ............................................................................................ 139 • Pineapple Black Bean Salad .................................................................. 140 • Potato Salad........................................................................................... 141 • Tangy Italian Salad Dressing.................................................................. 142 • Tossed Green Salad............................................................................... 143

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VEGETABLES 144

• Cooking Fresh Vegetables ..................................................................... 145 • Cooking Potatoes:

− Baked and Stuffed............................................................................. 148 − Boiled and Microwave ........................................................................ 149 − Mashed .............................................................................................. 150 − Scalloped ........................................................................................... 151 − Oven Baked Fries .............................................................................. 152 − Roasted Potatoes............................................................................... 153 − Potato Pancakes ................................................................................ 154

• Roasted Vegetables ............................................................................... 155 • Sesame Broccoli..................................................................................... 156 • Turnips and Apples................................................................................. 157 BAKED GOODS AND DESSERTS 158

• Baking Mix.............................................................................................. 159 − Apple Coffee Cake ............................................................................. 160 − Apple Oatmeal Muffins....................................................................... 161 − Roll-Ups ............................................................................................. 162 − Scones ............................................................................................... 163 − White Cake......................................................................................... 164

• Apple Pudding ........................................................................................ 165 • Baked Bannock ...................................................................................... 166 • Banana Bread ........................................................................................ 167 • Banana Chocolate Chip Muffins ............................................................. 168 • Biscuits ................................................................................................... 169 • Carrot Cake ............................................................................................ 170 • Chocolate Cake...................................................................................... 171 • Chocolate Chip Cookies ......................................................................... 172 • Cornbread .............................................................................................. 173 • Crispy Rice Cereal Fruit Squares ........................................................... 174 • Crumb Crust Pie..................................................................................... 175 • Fruit Crisp............................................................................................... 176 • Hermits ................................................................................................... 177 • Oatmeal Chocolate Chip Cookies .......................................................... 178 • Oatmeal Peanut Butter Bars................................................................... 179 • Oatmeal Date Cake ............................................................................... 180 • Mocha Icing ............................................................................................ 181 • Peanut Butter Cookies............................................................................ 182 • Peanut Butter Granola Bars ................................................................... 183 • Pear Topped Gingerbread Cake ............................................................ 184 • Vanilla Pudding ...................................................................................... 185

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EXTRAS 186

• Chicken Pita Pockets.............................................................................. 187 • French Toast .......................................................................................... 188 • Hummus ................................................................................................. 189 • Pancakes................................................................................................ 190 • Smoothie ................................................................................................ 191 • Tuna Melts.............................................................................................. 192

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Food is a basic human need.

The You Can Cook handbook is our way of helping people feel good about cooking and being able to have healthy meals.

Cooking together to save time and money is a very old idea. In many cultures in the past, families worked together to make meals. It was more fun and much less work. The idea In today’s world, many people live away from their families. Cooking together is no longer possible for them. So, in 1991, a group of people from Nanaimo, BC formed a ‘community’ and set out to fix the problem. The first idea was to create ‘cooking families’ by bringing people together to make meals. With so much ready-made food, many people have gotten away from knowing how to cook. The next step was to find healthy, easy to follow recipes and to teach our families how to prepare these meals quickly and for less money. The start Local churches offered the use of their kitchens for this project. Our ‘cooking families’ were invited to come together once a month to make meals. The program was a big hit. As well as learning how to make meals for less money, people found new friends, had fun, and felt good about the new skills and ideas they learned. The Society Nanaimo Community Kitchens became a Society in 1993. By becoming a registered society, we can now raise funds to pay for food costs, child minding and leadership of the cooking groups. And more … In addition to the monthly cooking groups, the Nanaimo Community Kitchens Society now works with other community agencies to help clients learn to cook. For example, we work with The Good Food Box program to prepare recipes using food in the box. And we work with the Loaves and Fishes Food Bank to teach people how to cook using healthy and easy to make foods.

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Story of You Can Cook

Food is a basic human need. We hope that this book will help you to make meals and snacks for those in your home. We have included basic cooking terms and tips, as well as easy recipes to try. We hope that it will be a well used kitchen survival guide. This book took over a year to make. Here’s how it came to be:

• A meeting of community groups concerned about food for all was called by Foodlink Nanaimo. At the meeting held in the summer of 2005, a need for a “how to cook book” was talked about.

• It was felt that the book should : 1. be written in plain language 2. use basic foods found in most kitchens 3. have clear steps on how to make recipes 4. use recipes low in cost 5. be available to all on the internet

A proposal to fund the project was written with the help of the City of Nanaimo Social Planner. The City of Nanaimo approved the proposal and sent it to the Union of BC Municipalities Community Health Promotion Fund. • The Nanaimo Community Kitchens Society took responsibility for the project

in Dec. 2005 when funding was confirmed. Community partners were asked to assist in the work. An Advisory Committee was formed and met regularly throughout 2006.

• Partners included:

− Literacy Nanaimo

− Vancouver Island Health Authority; Nutrition Program, Connections Program

− Tillicum Lelum Society

− Foodlink Nanaimo

− Supportive Apartment Living

− St. Phillips By the Sea Anglican Church, Casserole Ministry

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• Focus groups gave the structure to the book. Several times during the year they met to:

− Guide what should be in the book

− Test recipes

− Give feedback

− Help name the book • Help was hired to do some of the specific tasks of the book production

including coordinating of recipes and tips and typing and posting of the book to the Web.

• Literacy Nanaimo checked for plain language. • The Web based version of the book was completed in November 2006. • Many hands have made this resource available. Everyone can cook!

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Partners in You Can Cook

Literacy Nanaimo

Literacy Nanaimo's mandate is to promote literacy for all individuals. We participated in this project by providing focus groups and plain language workshops. Literacy Nanaimo coordinates: an adult volunteer tutor program in partnership with Malaspina University-College; a program where volunteers go into elementary schools and read with children in early grades; and a computer recycling program where we provide computers to families who could not otherwise afford them.

Supportive Apartment Living Supportive Apartment Living helps adults with developmental disabilities prepare for independent living. We support people to use their talents to connect with and contribute to their community. One connection was contributing to this important handbook. Several clients of Supportive Apartment Living took part in the focus groups and testing of recipes for this handbook. Some people had no cooking skills, but learned by making the recipes. Crystal has fond memories of baking pies and cookies with her mom. Alfred loved to eat and was thrilled when he learned to cook Gorshki. Dan loves to cook Stroganoff. Sara created the Add What You Wish Rice Dish. Ron enjoyed learning easy recipes to try at home. Some of these clients are also clients of Literacy Nanaimo.

The Social Planner for the City of Nanaimo was involved with this project from the early stages of development. City Council passed a resolution supporting the project. A member of Nanaimo’s Social Planning Advisory committee sat on the You Can Cook advisory committee.

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Tillicum Lelum Aboriginal Friendship Center

Participants from two programs helped in the focus groups and recipe testing. These were My Parents are Cooking and the Diabetes Prevention and Education Program.

Casserole Ministry

The Casserole Cooking Ministry takes place at St. Philip's-by-the-Sea Anglican Church in Lantzville, BC. It is a group of mainly Single Seniors who cook together as a "Community Kitchen". Participants cook casseroles to put in the church freezer. These meals are taken to people in the parish and wider community who are just out of hospital or are having trouble preparing meals for themselves. Each participant also takes home several meals for themselves. Since starting this program in Oct 2005 it has become so popular that there are 2 active groups who enjoyed testing recipes for this Handbook. Many people have used the recipes in their own homes.

Participants in the Connections program helped in focus groups and recipe testing. Connections offer weekly drop-in groups run by Vancouver Island Health Authority staff. They support young women and men through pregnancy and the early years of parenting.

MAIN DISH RECIPES

BEEF: Dan’s Stroganoff (page 73)

POULTRY: Sweet & Sour Chicken (page 104)

BEEF: Tillicum Tacos (page 79)

PORK: Ham & Potato Skillet Supper (Gorshki) (page 89)

PORK: Macaroni Dinner with Ham & Peas (page 90)

VEGETABLES AND SALADS

SALADS: Cole Slaw (page 135)

SALADS: Macaroni Salad (page 137)

VEGETARIAN: Cheesy Broccoli and Potato Casserole (page 109)

SALAD: Pasta Salad (page 139)

VEGETABLES: Oven Baked Fries (page 152)

BAKED GOODS

BAKED GOODS: Peanut Butter Cookies (page 182)

BAKED GOODS: Apple (Fruit) Crisp (page 176)

BAKED GOODS: Banana Chocolate Chip Muffins

(page 168)

BAKED GOODS: Roll Ups and Scones (page 162 & 163)

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PPaarrtt AA

KKiittcchheenn TTiippss aanndd

IInnffoorrmmaattiioonn

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Kitchen Tools Choose kitchen tools that work for you.

Knives Choose knives that feel comfortable in your hand. A good choice is high-carbon stainless steel with blades that run through the handles. They will sharpen easily and last a long time. Four basic knives should meet the needs of most home cooks.

Bread knife - 8 inch (20 cm) blade: the saw like blade of this knife makes it easy to cut tough breads, tomatoes, cakes, and other foods with tough outsides and soft insides.

Utility knife - 6 inch (15 cm) blade: the thin blade of this knife makes it easy to slice sandwiches and other soft foods like fruits and cheese.

Paring knife - 3 or 4 inch (7 to 10 cm) blade: this knife is used for peeling and cutting fruits & vegetables or other small items.

Chef’s knife - 8 inch (20 cm) blade: chop, slice and dice foods with this wedge shape blade.

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Cooking Tools You Will Need

• Bottle opener • Can opener

Colander – Bowl with holes in the bottom to rinse food or to drain liquid from solid food, like draining pasta.

Cutting Boards – Have at least two: one for raw meat, poultry and fish; one for ready to eat food, like fruits & vegetables.

Fork (long handled) – Use when cutting up, or moving large pieces of food like roasts.

Funnel – Will help avoid spills when pouring liquids from one container to another.

Grater – This tool is usually metal with sharp-edged holes, used to break foods into smaller pieces. They come in many shapes and sizes. Those with large holes are sometimes called shredders. Very small holes can be used for mincing garlic or rind from oranges and lemons.

Ladle – Is used for spooning soups, stews or liquids from a pot or serving bowl into serving dishes.

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• Measuring Cups & Spoons – see Page 16. • Mixing bowls – A set of 4 in the following sizes is good:

- small: 1 quart (1 litre)

- medium: 1 ½ quarts (1.5 litres)

- large: 2 ½ quarts (2.5 litres) - very large: 4 quarts (4 litres)

Rolling pin - If you don’t have one, try using a clean, heavy bottle with smooth sides. Used for making pastry and biscuit dough larger and flatter.

Sieve – Metal or plastic ring with wire mesh (also called strainers).

Spatulas – These flat-ended tools can be made of metal, plastic, rubber and wood. They come in many sizes. They are used to flip foods, spread things out, scrape batter from bowls or fold foods together. NOTE: Do not use plastic spatulas in frying pans. They will melt!

Slotted Spoon (long handled) – Used for straining solids from liquid mixtures.

Wooden Spoons (assorted sizes) – Sturdy spoons for stirring thick dough or batter or for stirring mixtures while they heat. Wooden handles stay cool longer than metal handles.

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Spoons (long handled) – Good for stirring large amounts.

Tongs – Good for lifting and turning foods.

Vegetable Brush – Good for scrubbing fruits & vegetables when skins will not be peeled off, like potatoes, mushrooms and fruit.

Vegetable Peeler – Handy for peeling vegetables like carrots or apples. You can also use a paring knife.

Wire Cooling Rack – Allows air to move around baked goods to cool them quickly and keep them from getting soggy.

Wire Whisks – These are good for beating ingredients like eggs or stirring sauces to prevent lumps.

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Pots and Pans Pots and pans are made from many types of materials. Aluminum and copper are the best conductors of heat. All-copper or all-aluminum pots are expensive and not easy to find. Good options for the home cook include heavy stainless steel pots with copper bottoms or pots that have aluminum sandwiched between stainless steel. Cast iron or enamel coated cast iron pots are another option. Heavy pots and pans are often used because they heat foods evenly and gently.

Stove Top Pots Pots (or) Saucepans – Come in different sizes. These pots will have long handles and high sides. It is good to have:

- small – 1 quart (1 litre) - medium – 2 quarts (2 litres)

- large – 3 quarts (2.5 litres)

Dutch Oven – If you like cooking large amounts of soups and stews you may also want a Dutch oven or large stockpot. These large, heavy pots have tight fitting lids and handles on each side.

Skillet – Is also called a frying pan. It is a long handled, low-sided pan. One large skillet, about 10-inches (25 cm) across, and one small one, about 6-inches (15 cm) across are good.

Woks – Come with round or flat bottoms. They are deep pans with sloping sides that help keep food pieces in the pan when stir-frying.

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Oven or Baking Pans You Will Need A baking pan is a metal or glass pan that is used for making baked goods like cakes or it can also be used as a casserole or baking pan for cooking main dish recipes. Many casserole baking pans have lids. If your recipe says cover and you don’t have a lid, you can cover with aluminum foil.

Rectangular Baking Pans – The most common one used in recipes is 13 x 9 x 2 inches (4 L) metal or glass pan.

Square Pans – Can be 9 x 9 x 2 inches (2.5 L) or 8 x 8 x 2 inches (2 L) square. They will also work as casserole dishes.

Cake Pans – Are 8 to 9 inches (20 to 23 cm) across the top and 2 inches (5 cm) deep.

Covered Casserole Dishes – Come in several sizes and are usually round and deep. The often hold 1, 2, or 3 quarts (1, 2, or 3 L). They are usually made of glass or pottery.

Cookie Sheets or Baking Sheets – It is good to have at least 2 metal sheets with either no sides or low sides.

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Loaf Pans – A rectangular pan made of glass or metal. They are usually 2 to 3 inches (5 to 7 cm) deep and vary in length and width.

Muffin Pan – One metal pan with twelve 2 ½ inch (6 cm) wide cups.

Pie plate or pan – One 9 inch (23 cm) round metal or glass pie pan.

Roasting Pan – A large deep pan with a lid and small handles at each end. It is usually metal and often has an enamel coating.

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Useful Electric Tools

Blender – Makes it faster to blend, chop and puree foods into a thick liquid form.

There are also hand held blenders that can blend, liquefy or puree foods directly in pots or bowls (good for soups or mashing potatoes).

Slow Cooker or Crock Pot – This type of electric cooker cooks foods at very low heat. This tool has 2 fixed temperature settings, LOW [200° F (100° C)] and HIGH [300°F (150° C)]. The ceramic liner may or may not be removable. This type of cooker is ideal for cooking recipes that require a long time to cook at low heat, often to make the meat tender or cook dried peas or beans. You can put the ingredients together in your cooker in the morning and come home to a hot, well cooked meal.

Electric Mixer – This is needed to mix, whip or beat foods especially for baking.

Food Processor – Does many of the same jobs as a blender or electric mixer. It can also slice or shred foods. It is a convenient tool but not essential to a basic kitchen.

Toaster – Is good for bread or bagels. A “toaster oven” can be used for toasting several slices of bread at once, making toasted sandwiches, and for baking small amounts of food.

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Microwave Oven

These ovens are convenient for cooks who do not have a lot of time to cook. They cook foods fast and if purchased new will come with operating directions that should be followed. 1. Cooking Times - Recipes are tested in micro-wave ovens with a cooking

power of 850 – 1000 watts. If you own a lower or higher wattage oven, you will have to change cooking time by making it shorter or longer.

2. Use only microwave safe utensils, materials or containers in your microwave

oven. Never use metal utensils or dishes that contain metal, gold, silver or copper trim.

3. Use the lid of the microwave safe container or plastic wrap to cover

containers when cooking foods such as casseroles, fish, chicken and meat. Turn back one corner of the plastic wrap to let steam escape.

4. Stir foods often or move foods around so that they will cook evenly. You

can also turn dishes around 2 or 3 times while the food is cooking.

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Measuring Tips It is important to measure ingredients correctly to get good results. You will need to know:

• the right tools • how to measure • some ingredients need different ways to measure • measuring short forms and amounts that are equal The Right Tools

Dry Measuring Cups - These are often cups that fit one inside the other. They are metal or plastic. They are used to measure dry ingredients like flour or sugar and soft solids like margarine or shortening. They come in sizes: ¼ cup (50 mL), ⅓ cup (75 mL), ½ cup (125 mL), ⅔ cup (150 mL), ¾ cup (175 mL), and 1 cup (250 mL).

Liquid Measuring Cups - These are clear glass or plastic cups with measurement markings painted on the outside. They have a handle and spout or lip to make pouring easy. They will hold 1 cup (250mL), 2 cups (500 mL) or 4 cups (1 L) of liquid.

Measuring Spoons - Measuring spoons usually come in a set. They can be used for dry or liquid measure. They come is sizes that measure: ¼ teaspoon (1 mL), ½ teaspoon (2 mL), 1 teaspoon (5 mL), and 1 Tablespoon (15 mL).

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How to Measure

Dry Ingredients:

• Spoon the ingredients into the measuring cup. • Level off any extra with the straight edge of a knife or spatula.

Liquid Ingredients:

• Place the liquid measuring cup on a level surface. • Bend down so your eye is level with the markings of the cup. • Fill the cup to the right level.

When measuring 1 Tablespoon (15 mL) or less, fill the appropriate

measuring spoon to the top without letting it spill over.

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Ingredients that need Different Ways of Measuring

Brown sugar

• Press firmly into a dry measuring cup so it holds the shape of the cup when it is turned out.

Butter, Margarine or Solid Shortening

• These ingredients are often packaged in stick form with measurement markings on the wrapper.

• Use a knife to cut off the amount needed.

• If wrapper is not marked, press the ingredients firmly into a dry measuring cup and then level the excess off with a knife edge.

Flour

1) Gently spoon flour into a dry measuring cup or a measuring spoon. Do not shake it down. Level off the top with a knife or spatula.

2) If the recipe asks for sifted flour, shake it through a strainer into the

measuring cup placed on a plate or sheet of wax paper and then level to the top of the cup.

3) Most of the time you will not have to sift flour.

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Measurement Short Forms

cup = c

teaspoon = tsp

tablespoon = Tbsp

pound = lb

ounce = oz

litre = L

millilitre = mL

gram = g

kilogram = Kg

pinch = a very small amount. The amount you can hold between your thumb and finger.

How to Work Measurements Out

3 tsp = 1 Tbsp

4 Tbsp. = ¼ cup

16 Tbsp. = 1 cup

1 cup = 8 oz

2 cups = 16 oz = 1 pint

2 pints = 32 oz =1 quart

4 quarts = 128 oz = 1 gallon

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Most often used METRIC Measurements

¼ tsp

½ tsp

1 tsp

1 Tbsp

¼ cup

1⁄3 cup

½ cup

2⁄3 cup

¾ cup

1 cup

= 1 mL

= 2 mL

= 5 mL

= 15 mL

= 50 mL

= 75 mL

= 125 mL

= 150 mL

= 175 mL

= 250 mL

Weights and Measurements

8 oz

16 oz

= ½ lb

= 1 lb

= 250 g

= 500 g

2 lbs = 1000 g ( or 1 Kg)

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Oven Temperature Guide

F = Fahrenheit C = Centigrade Degrees = (°)

Low Heat 300°F = 150°C 325°F = 160°C

Medium Heat 350°F = 180°C 375°F = 190°C

HIGH 400°F = 200°C 425°F = 220°C

Very HIGH 450°F = 230°C 475°F = 240°C 500°F = 260°C

Broil = Broil

Note: For some ovens you can change your oven to F or C, whichever is easiest for you to use, or you will see either F or C on your oven dial. If the recipe you are making uses F and your oven dial only has C, use the guide above.

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Baking Tips

Glass pans (or) Metal pans • When using glass pans instead of metal pans for baking, lower the oven

temperature by 25° F (10° C). Oven racks • Bake cakes, muffins, cookies and loaf cakes on the middle rack.

• Bake yeast breads and pies on the lower rack.

Testing baked goods • Always test for doneness 5-10 minutes before the end of the suggested

baking time.

• Place a toothpick in the centre of your cake, pudding or muffins. If it comes out clean, it is done.

• Cakes will also pull away from the side of the pan, when done. If you

grease the pan, only grease the bottom. This will give you better volume.

Ingredients • Use large eggs in recipes unless it says something different.

• Use white all-purpose flour unless it says something different.

• Butter, margarine and shortening can be used in place of each other for most recipes. Where flavor is important like in shortbread cookies, butter should be used.

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Cooking Ingredients, What the Words Mean and How To Do It.

Bake: To cook food covered or uncovered in the oven. Often used to cook cakes, cookies, muffins, and many desserts, casseroles and breads.

Baste: To moisten meat or other food during cooking by pouring some liquid over it. This adds flavor and prevents dryness.

Beat: To make a mixture smooth by stirring quickly with a spoon, fork, wire whisk, rotary beater or electric mixer.

Blanch: To cook a small amount in boiling water or steam. Most often used for fruits or vegetables. It will set color and flavor and help loosen skins of things like tomatoes or peaches.

Blend: To mix two or more ingredients by hand, or with an electric mixer or blender, until smooth.

Boil: To cook food in liquid at a temperature that causes bubbles to form in the liquid.

Bouillon: A bouillon cube is a compressed cube of dehydrated beef, chicken, fish or vegetable stock. Bouillon granules are small particles of the same substance. Both can be added to hot liquid to make broth.

Braise: To cook a slight amount, just to brown slightly. Used before baking and stewing.

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Broil: To cook food just below a source of heat.

Broth or Stock: The liquid in which meat, poultry, fish or vegetable has been simmered.

Brown: To cook food in a skillet, broiler or oven until it is lightly brown on the outside.

Carve: To cut or slice cooked meat into serving size pieces.

Chill: To cool foods to below room temperature - best done in the refrigerator.

Chop: To cut food into small pieces. (See Slicing, Dicing and More on Page 30.)

Coat: To evenly cover food with crumbs, flour, or a batter.

Cooking Oil: Liquid at room temperature, made from vegetables, nuts or seeds. Common types are canola, sunflower, peanut, and olive. For baking, do not substitute oil for solid fat.

Cream: To beat one or more foods until soft and creamy.

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Curry Paste: A blend of herbs, spices and hot chilies that is often used in Indian and Thai cooking.

Cut In: To work a solid fat, such as shortening, butter or margarine, into dry ingredients. This can be done with a pastry blender or food processor, but the easiest way is with your fingertips.

Dash: Is a very small amount of seasoning added to food. It is often used for liquid like hot pepper sauce.

Dissolve: To stir a solid food and liquid food together to form a mixture in which none of the solid remains. It often involves heating the liquid.

Dot: To scatter small pieces of fat, on top of foods before cooking.

Dredge: To sprinkle or coat a food evenly to completely cover. Often flour is used to dredge meat before cooking.

Fillet: A piece of meat or fish that has no bones.

Flake: To gently break food into small, flat pieces.

Fold: To combine ingredients such as beaten egg whites and sugar, with a gentle cutting motion.

Grate: To rub food such as hard cheese or vegetables across a grated surface to make very fine pieces.

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Grease: To coat a utensil, such as a baking pan or skillet with a thin layer of fat or oil. You may also use an oil spray like ‘PAM.’

Knead: To work dough with the heels of your hands in a pressing and folding motion until it becomes smooth and elastic. This is often done when making bread.

Lard: A product made from pork fat that is sometimes used for baking, especially making pastries.

Legumes: Dried beans, peas and lentils.

Make A Well: Create a hollow space in the centre of dry ingredients before pouring in the wet ingredients.

Marble: To gently swirl one food into another. This is often done with light and dark batter for cakes or desserts.

Marinate: To soak a food in a liquid, usually an oil and acid like wine or vinegar, with seasonings. This adds flavor and makes food tender.

Mash: To press or beat a food to remove lumps and make smooth. This can be done with a fork, potato masher or electric mixer.

Mince: To cut very finely. (See Dicing Page 30.)

27

Parboil: To partially cook a food by boiling.

Pare: To cut off the skin or outer covering of a fruit or vegetable, using a small knife or vegetable peeler.

Peel: (See Pare). Peel also refers to the outer covering of a vegetable or fruit. For citrus fruits it is called a rind.

Pit: To remove the seed from fruit such as cherries and peaches.

Poach: To cook a food by completely submerging it in a simmering liquid.

Powdered Sugar: Also called confectioner’s sugar or icing sugar.

Preheat: To heat an oven to a specific temperature before using.

Puree: To process or mash food until it is very smooth. This can be done using a blender, food processor or sieve.

Reduce: To thicken and improve flavor by boiling so that some of the liquid evaporates.

Sauté: To cook in a small amount of fat on top of the stove.

28

Scald: To heat a liquid, usually milk, to a point just below boiling.

Sear: To cook at very high heat for a very short time.

Season to taste: To add salt, pepper, herbs or spices to a dish so that it tastes the way you like it.

Shortening: A vegetable oil that has been processed into a solid form. It is most often used for baking or frying. Shortening should be stored in a cool dry place.

Shred: To push food across a shredding surface like a grater to make long narrow strips. Lettuce and cabbage can be shredded by thinly slicing them with a knife.

Shuck: To remove the shells from seafood, such as oysters and clams or the husks from corn.

Sift: To put dry ingredients through a sieve/ strainer or sifter.

Simmer: To cook a liquid, at low heat, to a point just below a full boil. Skim: To remove a substance, such as fat or foam, from the surface of a liquid.

29

Steam: To cook food on a rack or in a steamer basket over boiling water in a covered pan. Steaming retains flavor, shape, texture and nutrients better than boiling or poaching. Stir Fry: A method of quickly cooking small pieces of food in a little hot oil in a wok or skillet over medium high heat, while stirring.

Stock: The strained clear liquid in which meat, poultry, fish or vegetables have been cooked with herbs or spices.

Toss: To mix ingredients lightly by lifting and dropping them using two utensils.

Yeast: The ingredient that uses the sugar in dough to make it rise.

Zest: The colored outer rind of citrus fruits, like lemons, limes and oranges.

30

Slicing, Dicing and More

Chop: Means to cut foods with a knife or food processor into fine, medium or coarse pieces.

Cube: Means to cut food into pieces all the same size, usually about ½ inch (1.3 cm) on all sides.

Dice: Means to cut food into small pieces all the same size, usually about ¼ inch (0.65 cm) on all sides.

Julienne: Means to cut food into thin match like sticks about 2 inches (5 cm) long – like carrots or celery sticks.

Mince: Means to chop food into tiny pieces. Often garlic cloves are minced. You can also use a fine grater or garlic press to mince garlic.

Slice: Means to cut food into flat, thin pieces.

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Shopping Tips to Save You Money

• Plan your meals and shop once or twice a week.

− Make a list of the foods you need. − Keep a list on your refrigerator to add needed items.

• Check the sale fliers and prepare your meals using items on sale. Check fridge and include leftovers in your planned meals. − Use coupons. − Buy extra of items on sale that you use often.

• Location -- eye level items are more expensive than those higher or lower on the shelves.

• Store brands or no name brands are usually cheaper than name brands. − No name brands may not have pictures on the labels. − Bulk foods are sometimes, but not always cheaper.

• Avoid shopping when you are hungry or thirsty, you will end up buying extra things.

• Ready to use ingredients cost more money. − Frozen concentrate juice is cheaper than a box or jar of juice. − Block cheese is usually cheaper than grated cheese. − Plain pasta is cheaper than pasta with sauce. − Plain frozen vegetables are cheaper than

vegetables in a sauce.

• Choose a variety of healthy foods.

− Fresh foods are on the outside edges of the store: fruits, vegetables, dairy, meats, and breads.

− Choose low fat dairy products, leaner meats, beans, lentils, and tofu. − Choose fresh fruits and vegetables that are in season. They are often

locally grown and cheaper.

32

• Read labels. − Check “sell by” or “best before” dates on labels. − The first ingredient listed on a label is present in the greatest amount. − Look for packages with ingredients that you know, rather than additives

and preservatives.

− Limit sugars, fats and salt. Glucose, fructose, dextrose, and corn syrup are types of sugar.

• Store food safely.

− Go home and put cold food in the refrigerator or freezer. − Buy what you will eat. Spoiled food is a waste of money. − Thaw frozen food in the refrigerator.

• When comparing the price of meat, look at the price per serving rather than the price per pound. − Think about the amount of bone, skin, and fat that will not be eaten. − Boneless chicken on sale, may be cheaper than chicken with bones. − Ribs have a lot of bone and little meat.

• Make a list of the best price you are able to get for basic food when it is on sale. Examples − 100 g (3.5 oz) Pasta for $0.10 − 100 g (3.5 oz) Cheese for $1.00 − 375 ml. (12.5 oz) Frozen Orange Juice for $0.89 − 795 ml. (27 oz) Canned Tomatoes for $0.89

• Try to buy a large amount of foods at sale prices to last until they come on sale again.

• When larger pieces of meat are on sale, buy it and divide into smaller pieces. Wrap it in plastic wrap and foil, or freezer bags and store it in the freezer for later use.

• Make large recipes of granola, soups, casseroles, stews, lasagnas and chili. Portion out individual servings and freeze for quick meals later on. − These meals can be safely frozen for up to 6 months.

• Save time and money by using leftovers. − If you have chicken one day, plan to use the leftovers in a stir-fry,

casserole or sandwiches the next day. − You can freeze leftover cooked meat and use later in soups or stews.

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Nutrition Facts Label (All nutrition labels look like this)

Know the SERVING SIZE. The information, in this example, is for 125 ML (or 87 g) of the food. Note: If you eat more or less than 125 mL, you have to add or subtract from the numbers on the label. Saturated and Trans Fats − These fats (Saturated and Trans) are bad fats. − 0 g of Saturated and Trans fats is best.

Protein: In this example, there is 3 grams of protein in every serving (125 mL).

DAILY VALUE • This % value is how much

of each item listed on the label you should eat in a day.

• In this example, a 125 mL serving gives you 1 % of the fat you need each day and 6% of your carbohydrates.

• Sodium means salt. • Fibre: In this example, this

food gives you 8% of the fibre you should have in a day.

34

Basic Foods To Have On Hand

Refrigerator

• milk, cheese, eggs, yogurt • carrots, lettuce, and other fresh vegetables, fruit • margarine, mustard, ketchup Cupboard

• pasta, noodles, rice, beans, lentils, dried peas • flour, sugar, salt, pepper • baking powder, baking soda, vanilla, dried fruit (raisins, cranberries) • peanut butter, nuts and seeds • tomato sauce, tomato paste, canned tomatoes, tuna, oil, vinegar, soy sauce • bread, crackers, cereals, oatmeal, and bran Freezer • vegetables, concentrated juice • extra bread • meat and poultry Cool storage like a basement or cellar

• onions, garlic • potatoes, squash Other things you will need in your kitchen:

• paper towels, wax or plastic wrap, plastic bags, aluminum foil • oven mitts, tea towels, dish cloths • scouring pads

35

Keeping Food Safe

Food safety starts when you buy foods and continues during storage, and preparation. • When in doubt, throw it out!! Food may look and smell ok, but contain

bacteria that may make you ill.

BEST BEFORE MUILLEUR AVANT

07 NOV 30

• BEST BEFORE dates: Check BEST BEFORE dates on packages.

Buy food items with the longest date away from the day you are doing your shopping.

For example: If you are shopping on Nov 6th, and the BEST BEFORE dates on a package is Nov 14th and on another is Nov 30th, choose the package with the Nov 30th BEST BEFORE date.

• Storage times: At what temperature? For how long? Dry goods (cans, pasta,) room temperature up to 2 years Refrigerator 32 to 40° F (0° to 4° C) 1-7 days Freezer below 0° F (-18° C) 1-6 months

• Food in the freezer needs to be wrapped and labeled with the date and what

is inside. • Do not buy cans that are dented or leaking. They may contain bacteria that

make you sick.

36

Handling Fresh Fruits and Vegetables

Check that produce you buy is not bruised, moldy, or damaged.

Check that packaged salads and pre-cut fruit are refrigerated at the store.

• Clean hands with warm water and soap for 30 seconds

before washing fruit.

Wash all fruits and vegetables before peeling, cutting or

eating. Wash under cool running water and rub with your hands. Firm vegetables like potatoes and cantaloupe need to be scrubbed with a brush.

• When you shop or when you store your food, do not put fresh fruit and vegetables next to cleaners or raw meat.

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DANGER ZONE

Do not store food between 40° to 140° F (4° to 60° C)

Foods must be stored at the right temperature to stay safe.

• The DANGER ZONE is where bacteria can grow

very fast in foods. This can make you sick.

1. Keep HOT foods HOT - store at a temperature higher than 140° F (60° C).

2. Keep COLD foods COLD - store at a

temperature less than 40° F (4° C).

• Food should not be in the DANGER ZONE longer than 2 hours.

• Use a thermometer to check temperatures.

• When packing a picnic or lunch use ice or ice packs to keep food cold.

• Never defrost frozen food at room temperature. Thaw food in the refrigerator, or use a microwave if you will be cooking the food right away.

• Divide large amounts of leftovers into small containers for quicker cooling in the fridge.

• Cool a large pot of soup in a clean sink filled with ice water

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Safe Handling of Meats

SEPARATE: Keep raw meats away from

cooked foods. • Keep raw meat and fish away from ready to eat foods in the shopping cart

and at home in the refrigerator.

• Store raw meat on a plate to catch leaks. The best place in the fridge is the bottom shelf.

• Use different colored cutting boards - one color for raw meat and fish and one color for fresh fruit, vegetables and bread etc.

• Throw away old worn cutting boards. Sauce that is left over after you have marinated raw meat should always be

boiled before using. Do not place cooked food back on the same plate or cutting board that had

raw food. Wash the plate or cutting board first.

• Always wash cutting boards, knives, and plates with hot soapy water after they touch raw meat.

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Wash Your Hands Often

• Wash your hands before handling food.

• Wash your hands after coughing or sneezing.

• Wash your hands after touching raw meat, fish, or eggs.

• Wash your hands after going to the washroom. Some useful places to find out more information: • Food Safety Info Line

1-800-892-8333 Mon—Fri 8am till 4pm (Pacific Time) www.foodsafetyline.org

• Canadian Partnership for Consumer Food Safety Education

www.canfightbac.org

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Healthy Living

Making healthy meals and snacks is a good way to get healthy.

Healthy Food

− Gives us the fuel to nourish our bodies. − Gives us energy. − Helps us to cope with stress and keeps us healthy. − Helps children grow. − Helps us to look and feel our best.

• Eating together gives us time to talk. Regular meals and snacks are part of healthy eating.

• To eat well, we do not have to spend all day in the kitchen. We can use simple foods and recipes that do not cost a lot of money.

• Health Canada has made a useful tool to help Canadians eat well. It is called Canada’s Food Guide to Healthy Eating and it can be used for anyone over the age of 4 years. There is a copy on Page 45.

• This guide uses 4 groups of healthy food choices to enjoy each day.

Grain Products

Vegetables and Fruit

Milk Products

Meat and Alternatives

Choose whole grain and enriched products more often

Choose dark green and orange vegetables and orange fruit more often.

Choose lower-fat milk products more often.

Choose leaner meats, poultry and fish, as well as dried peas, beans and lentils more often

• Canada’s food guide shows us the size of a serving for each group and how many servings to have each day. Try to have foods from all 4 food groups at a meal. For snacks, choose food from 1 or 2 food groups.

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Ideas for Healthy Living

• Enjoy many different foods. By choosing many kinds of foods, you will have the best from each food.

• Make meals and snacks with lots of colorful vegetables and fruits as well as bread and cereals. These 2 food groups should fill up most of your plate at meal time.

• Choose lower fat milk, yogurt and cheese. Choose lean meats, fish and poultry. Trim the fat you can see on meat and poultry. Use dried beans and lentils for meals and snacks. Prepare foods with little or no fat.

Choose water often when

you are thirsty.

• Bake, broil, roast or microwave instead of frying.

• Limit (not too much) salt, alcohol, coffee, tea or cola.

• In addition to eating healthy, keep a healthy body weight by enjoying exercise, such as walking.

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• Think about the kinds of meals you will make over the next few days and make sure you have what you need to make them.

A bit of planning can help make healthy eating

happen.

• Shop with a list of the foods you will need to make meals.

• Keep a list on the fridge of items you need.

• Make meals ahead if you have time in the evening or weekend.

• Make a double batch of a recipe and freeze some for another meal.

• Get others in the house to help with making food, serving and clean up.

You can help your children eat well by:

• Setting an example.

• Eating healthy foods yourself.

• Having meals and snacks at the same time each day.

• Giving you children a variety of different foods at meals and snack time.

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Tips for Feeding Infants and Toddlers • Breast feeding is the best way to feed a baby.

• Breast fed babies need Vitamin D drops every day.

• Give only breast milk until 6 months of age. No juice, water, formula or solid

foods.

• Keep on breast feeding for 2 years and beyond. • Formula fed babies need iron fortified cows milk based formula from birth

until 12 months. • No solid foods until baby is six months old. • Babies do not need purees. At six months they are ready to eat mashed

foods. • Babies prefer to eat solids with their fingers. By six months, babies do not

like to be spoon-fed.

• The best first foods for babies are high iron foods like chopped meats, mashed beans, lentils and infant cereals with added iron.

• Infants and toddlers need high iron foods every day.

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After six months, the best way to quench thirst is with water

• When a baby eats fresh fruit, it will get all the juice that it

needs. • Drinking too much juice makes babies feel too full to eat

other foods. Juice can also damage the teeth. • Wait until one year before giving egg whites and honey. • The parent’s job is to give healthy food to the baby. • The child’s job is to decide what it will eat and how much it will eat. • All babies know when they feel full. Never force a child to eat.

• Some children are fussy eaters because they are not hungry at meal times. • Too much milk, juice or snack food between meals makes children too full to

eat meals. • Eat together as a family to teach babies and toddlers to eat well. • By one year, your baby will feed itself everything the family eats in small

amounts.

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For more information or to get the complete guide, go to the website at: http://www.healthcanada.gc.ca/foodguide

46

Herbs and Spices

Herbs • Each herb brings its own flavor to your recipe and most herbs are available

in fresh and dried forms.

• Fresh herbs add special flavor. They should be washed and stored with stems submerged in a jar of water in your refrigerator. They will keep fresh up to a week.

• Dried herbs can be used instead of fresh. You should use ⅓ the amount of dried herbs for fresh herbs, for example 1 tsp dried herb = 1 Tbsp fresh herb.

Most common herbs in recipes.

Basil: Used in sauces (like pesto and spaghetti sauce), soups and salads. You can use oregano in its place or use them together.

Bay leaves: most often found as whole dried leaves. They are used in slow simmering dishes like soups and stews. Add whole, do not crumble and take leaves out before eating.

Chives: Have a mild onion flavor and are used in salads, on potatoes and are great in scrambled eggs.

Cilantro: Is also known as fresh coriander. It is used in Asian and Mexican cooking.

47

Dill: Is a mild tasting herb that is often used in dips, sauces, with fish and vegetables.

Oregano: Is used in pizza and pasta sauces. It is also good in soups and pasta salads and adds extra flavor to garlic butter.

Parsley: Brings a mild taste to just about any recipe. Add it near the end of cooking for best flavor. Or use for adding color when serving food.

Rosemary: Is especially good with chicken, lamb or pork recipes and great sprinkled on roasted potatoes.

Sage: Is often used in poultry stuffing and is also good with most vegetables.

Thyme: Is good in just about any dish. It is often used in beef stews but adds flavor to many soups and chowders.

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Spices Spices are used in baked goods like cookies and cakes. They come in whole and ground forms and are always dried. They are the seeds, bark, roots, fruit and flowers of plants and they add flavor and color to both sweet and savory recipes.

Most common spices in recipes.

• Allspice (ground): Is the berry of an evergreen tree. It has a flavor like a

blend of cinnamon, nutmeg and cloves. It is used in baking goods, jerk seasoning and stews.

• Cardamom (ground): Slight ginger flavor. It is used in curried dishes, bean recipes and baking. You can use ground ginger instead.

• Chili Powder: Mild to hot, spicy peppery taste is used in soups, stews, marinades and meat recipes.

Chili bean & Chili powder

Cinnamon sticks & ground Cinnamon

whole Cloves & ground Cloves

• Cinnamon (ground): Has a spicy, sweet flavor and is used in baking, pumpkin and fruit desserts, hot drinks and meat recipes.

• Cloves (ground): Strong flavor used in some barbeque dishes, chili, sauces, fruit desserts and cakes.

• Cumin: Spicy flavor used in Indian and Mexican cooking.

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• Curry Powder: Mild to hot blend of up to 20 ground spices used in meat recipes, sauces, stews, salads and recipes using root vegetables like turnip or carrots. It is often used in Asian and Indian cooking.

• Ginger (ground): Sweet, hot flavor used in stir-fries, marinades, meat recipes and baked goods.

• Mustard: Hot, spicy taste used in pickling, relishes, meat recipes, salad dressings and sauces.

• Nutmeg: Sweet and spicy taste used in baked goods, sauces, custard and eggnog.

• Paprika: Mild to hot, there are 2 kinds - Spanish and Hungarian; Spanish is milder tasting. It is used in vegetable, beef, fish and chicken recipes as well as in salads and egg dishes.

• Pepper: Black pepper is stronger flavored than white pepper. It is used in most savory recipes.

• Spice Blends: Are blends of herbs and spices that are most often used for certain recipes or ethnic cooking. Common blends include: Barbecue seasoning, Cajun seasoning, dry rubs, Five Spice powder, Italian seasoning, Jamaican jerk seasoning, Lemon-pepper seasoning and Mexican seasoning.

Note: • Check labels for ingredients and you may find that you can combine herbs

and spices you have to create the same flavor. • You may find that for convenience it is easier to buy a blend, if you do a lot

of a particular type of recipes. • You will find that if you use a lot of herbs and spices in your recipes you will

use less salt. Don’t be afraid to try different combinations. Try a little and taste and add more until you get the flavor you like.

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Garlic and Ginger Garlic and Ginger are two things that are used to season many recipes. They are also, both very good for you. Garlic

• A bulb or head of fresh garlic is made up of a number of garlic cloves. A head of fresh garlic should be dry with a smooth tight white skin.

• To remove the garlic cloves, remove some of the outer skin starting at the top point of the bulb and pull cloves apart. Peel the skin from the garlic cloves using a small sharp knife and chop fine or grate to add to your recipe.

• Only remove the number of cloves you need, and leave the rest of the head together. To store, place in a plastic bag or jar and store in a cool, dry place.

Note: Once you start using fresh garlic you may never go back to using garlic powder. If you do not have any fresh garlic on hand, you can use ¼ tsp (1 mL) of garlic powder to equal one garlic clove.

Ginger • When buying fresh ginger, look for irregular shaped roots with

smooth light brown skin and no soft spots.

• Wash before using. Grate ginger or chop it finely so the flavor will be throughout your dish.

• Store unused ginger in a sealed plastic bag in your freezer. To use, grate amount you need; reseal and return to the freezer. You don’t need to peel or thaw it to use. Ginger will keep up to 3 months this way.

Note:

• A bit of grated ginger added to your bread stuffing helps cut down on the spicy effect of herbs like sage or poultry seasoning.

• If you do not have fresh ginger you can use 1 tsp ginger powder in place of 1 Tbsp fresh.

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Fats

Oil

• Vegetable oils are used for making salad dressings, baking, and frying foods.

• The most common kinds are canola, soybean, sunflower, safflower, corn, peanut, and olive oil.

• All oils are light yellow and have little flavor. They can be stored at room temperature for up to 6 months.

• Olive oil is used most for salad dressings. It can be stored in the refrigerator for up to 1 year. If chilled it becomes thick and cloudy. Let it stand at room temperature until it becomes liquid and clear, before using.

• Use more canola and olive oils because they are healthy fats.

Butter and Margarine:

For baking, butter gives good flavor and good results.

• Margarine can be used in place of butter for baking cookies, cakes and puddings.

• Margarine may make softer dough than butter so you may need to chill the dough to make it easier to work with.

• Low fat margarine and low fat soft vegetable oil spreads are for table use and do not work in baking recipes.

52

Lard and Shortenings

• Lard is made from pork fat and is sometimes used to make flaky pie crusts.

• Shortening is often used in place of lard. It is vegetable oil that has been made into solid form. This is called hydrogenation. Some of the fat will be trans fat.

• Shortening is most often used for baking and frying.

• Keep lard in the refrigerator and once opened use within 6 months.

• These are not healthy fats, so do not use them often.

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Substitutions (Instead of)

Vegetables In most soups, stews and casserole recipes, one vegetable can be used in place of another.

Examples: - Peppers, onions, celery, and mushrooms can be added to recipes or used in

place of each other. - Broccoli and cauliflower are often used together or in place of each other. - Root vegetables like turnips, carrots, and parsnips are often cooked together

and also are good with potatoes, sweet potatoes, or yams.

Herbs and spices

Most mild flavored herbs and spices can be used together or to replace each other for sauces, vegetable dishes, salads, and baked goods.

Dairy • Light sour cream and plain yogurt can be used in place of each other.

• If your recipe calls for sour milk or buttermilk, place 1 Tbsp (15 ml) of lemon juice or white vinegar in a measuring cup and fill with enough milk to make 1 cup (250 ml).

. • Cheeses like cheddar, Swiss, mozzarella, jack, Edam, and Gouda can be

used in place of each other.

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Dates, raisins, nuts, etc. When baking things like cakes, cookies, muffins, and even yeast breads, the following things can be used in place of each other, or added to a recipe in small quantities as extras.

• Raisins • Currants • Dates • Nuts of any kind • Coconut

• Maraschino cherries or candied fruit • Seeds such as sunflower

or sesame seeds • Chocolate chips

Chocolate If your recipe calls for chocolate squares and you only have cocoa, substitute 3 Tbsp (45 ml) of cocoa and 1 Tbsp (15 ml) of butter or margarine for each square of chocolate.

55

Where to Find Other Information and Recipes

Resources on the Internet

− Canning with Bernardin: www.homecanning.com/can/ − Dietitians of Canada: Virtual Grocery Store and much more: www.dietitians.ca − Food Safety Information Society: www.foodsafetyline.org − Health Canada—Food and Nutrition, Recalls, Labeling, Food Safety: www.hc-sc.gc.ca − Nutrition Connection—Recipes: http://foodstamp.nal.usda.gov/recipes.php − Shopping for Nutrition on a Budget: www.mmcwm.com/fasthealthtips/60_nutrition/index.htm − Other recipe collections www.allrecipes.com www.cheapcooking.com www.cooksrecipes.com www.kraftcanada.com

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Books − “Better Homes and Gardens, 75th Anniversary Edition” − “Cook Great Food”, Dietitians of Canada − “Cooking for Two”, Better Homes and Gardens − “Cooking With Cents”, Donna-Joy Halliday and Norma Bannerman − “Creative Cooking on a Budget” − “Enjoy” from the Best of Bridge series − “The Good and Easy Cookbook”, by Jean Bunnell − “The Heart Smart Shopper: Nutrition on the Run”, by Ramona

Josephson, Heart and Stroke Foundation of Canada − “Many Hands”, by Community Kitchens Publishing Vancouver − “The Senior Chef”, Cooking for One or Two − “Straight A’s College Cookbook” by Karen Wokes − “100 Meals for Under a Loonie”, Nanaimo Community Kitchens Society

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PPaarrtt BB

RReecciippeess

58

How To Read The Recipes In This Book Name of the recipe.

How many it will serve 0R how much it will make.

cups food, liquids, spices mL

How much to use in

cups and spoons.

Imperial

measurement

How much to use in

millilitres and litres.

Metric

Measurements

Use cups and spoons OR millilitres and litres.

Do Not use both.

Listing of what is in the recipe.

(Ingredients)

How to Make: These are steps used to make the recipe.

1. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

2. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX.

3. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Notes are: • Changes that you can make to the recipe and still have it taste

good. Steps used to make the recipe. • OR what to have with the recipe.

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Cooking Meat, Poultry and Fish

Cooking Meat with Dry Heat

Roasting

• A large piece of meat or poultry is often cooked by roasting.

• This would include tender cuts of beef like a rib or sirloin beef roast; just about any kind of pork, a ham or chicken and turkey.

• Roasting refers to a dry-heat way of cooking in the oven in an uncovered pan.

Grilling

• This is another dry heat way of cooking meats that is done on the barbecue or in a broiler pan in the oven, or on a specially designed electric grill for indoor barbequing.

• Meats roasted in the oven or on a grill are cooked when the juice runs clear when pricked with a fork.

• If you like your beefsteak or roast rare you should check it using a meat thermometer to make sure it has reached at least 140° F (60° C).

• Meats that are cooked to medium doneness should reach 160 ° F (71° C) on your thermometer. This should always be the temperature that pork, hamburger, lamb and veal are cooked to.

• Meats that are cooked well done should be 170 ° F (77° C).

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Cooking Meat with Moist Heat

• Less tender cuts of beef are cross rib, round, baron of beef, beef brisket,

chuck, and pot roast.

• These need to be cooked with moisture in a covered pan for a long time, 2 hours or more.

• These need to be cooked at a low temperature such as 325° F (160° C).

• This will break down the tough tissue in the meat and make it tender.

• This will often give meat a better flavor.

• The ingredients you add to the meat will give a nice gravy or sauce.

Marinating Meat • You can make meats more tender by marinating them for 1-4 hours or even

overnight, in the refrigerator.

• A marinade is a mixture that contains oil and an acid ingredient like vinegar, wine or lemon juice. Herbs and spices add flavor.

• Often meats that are marinated are grilled on the barbeque or on the broiler pan in your oven.

• They can be basted with the marinade while cooking for added flavor.

• The marinade must be heated to boiling before using to baste your meat while cooking.

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Cooking Meats High in Fat • Meats that are high in fat are spareribs, sausages, short ribs, and lamb

shanks.

• They can be simmered in water for a few minutes for sausages or about a half hour for other meats and then drained.

• A sauce can be added.

• They can then be grilled at low heat or baked in the oven in a covered pan.

• Sausages can be placed on a rack over a pan in the oven and baked. Or they can be lightly browned, fat drained and then baked in a covered casserole with your favorite sauce and vegetables.

Cooking Fish • Fish has little tough tissue and can be grilled on the barbecue, baked or

poached in the oven or cooked in a skillet on top of the stove.

• Poaching in the oven means cooking in a covered pan or in foil with some liquid added.

• If you are cooking fish on top of the stove in a skillet, try to keep the amount of oil or fat you use to a minimum.

• In all cases, fish is usually cooked at medium to high heat for a short period of time.

• It is cooked when the flesh flakes, when you cut through it with a fork.

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Cooking Rice

Long Grain White Rice

1. Combine 1 cup (250 mL) of white rice with 2 cups (500 mL) of water and ½ tsp (2 mL) of salt in a medium saucepan. Cover, bring to boil and then turn the heat down to simmer and cook for 15 minutes.

. 2. Turn the heat off and let stand covered for 10 minutes. DO NOT STIR at

any time during this process. 3. This will make 3 cups (750 mL) of cooked rice.

Regular Brown Rice

1. Combine 1 cup (250 mL) of brown rice with 2 cups (500 mL) of water. Simmer covered as with white rice, for about 45 minutes or until all the water is absorbed.

2. Turn the heat off and let stand covered for 10 minutes. DO NOT STIR at

any time during this process. 3. This will make 3 cups (750 mL) of cooked rice.

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Cooking Pasta

1. Use medium to large saucepan. Add ½ tsp (2 mL) of salt to about 3 cups

(750mL) of water. Bring to a boil and add 1 cup (250 mL) of pasta. 2. Boil uncovered until pasta is tender, but not so soft it is falling apart. 3. Drain using a large strainer.

• Cooked pasta should be used as soon as possible as it will become soft and

sticky if allowed to sit too long.

• The average person will eat about 1 cup (250 mL) of cooked pasta.

• 8 oz (250 g) of uncooked small pasta like macaroni, penne and bow ties = 4 cups (1 L) of cooked pasta.

• 8 oz (250 g) or 1 ½ inch (4 cm) diameter bunch of long pasta like spaghetti, linguine or fettuccine = 4 cups (1 L) of cooked pasta.

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BBeeeeff

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Making a Pot Roast Beef Dinner Serves 6 to 8

1 to 3 lbs beef roast (baron of beef, round, sirloin, chuck, cross or blade)

0.5 to 1.5 kg

¾ cup water 175 mL

salt and pepper to taste

6 to 8 potatoes, scrubbed 6 to 8

4 carrots, cut into sticks 4 How to Make: 1. Heat oven to 325° F (160° C).

2. Trim fat from meat and place in a medium sized roasting pan. Sprinkle with salt and pepper. Roast uncovered at 325° F (160° C) for ½ hour.

3. Pour ¾ cup water over meat, cover and roast for another ½ hour.

4. While meat is roasting, prepare vegetables. Leave potatoes whole if they are small or cut in half if they are large.

5. Add vegetables around the roast after the second half hour of cooking. Sprinkle them with salt and pepper. Put a lid on and bake for 45 to 60 minutes or until vegetables are tender.

6. Remove meat and vegetables from the roasting pan and cover to keep warm.

Note: • Other vegetables that are nice with a roast are small or halved onions and

parsnips. Cook in the same way as potatoes and carrots.

• You can add extra flavoring to the water you cook your roast in by adding a bouillon cube or granules or herbs such as thyme or bay leaf.

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To Make Gravy: (for Pot Roast Beef dinner)

1. Measure juice left in pan and add enough water to equal 1 ½ cups.

2. In a small bowl or measuring cup stir ¼ cup flour into ½ cup cold water. Stir this into the juices in the roasting pan.

3. Cook and stir over medium heat making sure all the brown bits around the edges of the pan are stirred into the gravy. Heat until thickened and bubbly. Cook 1 minute more and serve with roast and vegetables.

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Cooking a Tender Roast of Beef

Tender cuts of beef include cuts such as: • standing rib roast • rib eye

• top sirloin • strip loin

To cook tender meats:

1. Place the meat fat side up in a roasting pan.

2. Place a meat thermometer in the center of the roast, making sure it does not touch the bone.

3. Cook uncovered at 325° F (160°C) until a meat thermometer reaches the desired degree of doneness.

4. When temperature has reached the level you want (see table below), remove roast from oven, cover the pan and let stand 15 minutes before serving.

Approximate cooking times for roasts:

RARE: 20 minutes per pound (500g)

MEDIUM: 25 minutes per pound (500g)

WELL DONE: 30 minutes per pound (500g)

Temperature rating of cooked meat and what it means.

When roast is taken from oven, if the thermometer registers:

140° F (60° C) the roast is RARE

160° F (71° C) the roast is MEDIUM

170° F (77° C), the roast is WELL DONE

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Beef and Vegetable Chili

Serves 8

1 lb ground beef .50 kg 2 medium onions, chopped 2 1 large clove garlic, minced 1 1 cup chopped carrots 250 mL 1 cup chopped celery 250 mL 1 green pepper, chopped 1 1 can (28 oz) tomatoes 796 mL 3 cans (14 oz) kidney beans, drained and rinsed 3 - 398 mL

1 - 2 Tbsp chili powder 15 - 30 mL 1 Tbsp lemon juice 15 mL

How to Make: 1. In a large pot over medium heat, cook the beef with the onion and garlic.

Cook for 5 to 10 minutes until the beef is brown. Pour off any fat.

2. Add celery, carrots, and green pepper. Cook for 3 to 5 minutes.

3. Add tomatoes, beans, and seasoning.

4. Cover and simmer for 15 minutes or until vegetables are tender.

Note:

• You can add a can of beans in tomato sauce, tomato soup, or a mixture of beans.

• Add 1/2 cup (125 mL) of water if your chili is too thick.

• For extra spicy chili, add ¼ tsp (1 mL) hot pepper flakes.

• For extra flavor, add 1 tsp (5 mL) cumin.

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Beef Stew

Serves 8

1 ½ lbs stewing beef, cubed .68 kg ½ cup flour 125 mL 1 bay leaf 1 1 tsp salt 5 mL

½ tsp pepper 2 mL 1 tsp dried thyme 5 mL 1 clove garlic, halved 1 1 onion, chopped 1 3 cups water 750 mL 3 beef bouillon cubes 3 3 large potatoes, cut in large pieces 3 3 stalks celery, cut in large pieces 3 3 carrots, sliced 3 2 Tbsp flour 30 mL

How to Make: 1. Mix ½ cup (125 mL) flour with salt and pepper to coat beef.

2. Brown beef in a small amount of oil in a large heavy pot.

3. Add bay leaf, thyme, garlic, onion, beef bouillon and water to pot.

4. Cover and simmer for 2 hours.

5. Add potatoes, carrots, and celery. Cook 30 minutes more.

6. Make the gravy thick by mixing the 2 Tbsp (30 mL) of flour with a small amount of cold water and adding it to the stew. Continue to heat and stir until gravy gets thick.

Note: You can add other vegetables like turnips, corn, peas or green beans. You can use other herbs such as parsley, basil, savory, and cumin.

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Beef Stir Fry (Sukiyaki)

Serves 4

1 lb steak .50 kg 2 Tbsp oil 30 mL 1 cup sliced fresh mushrooms 250 mL 1 large onion 1 1 cup broccoli pieces 250 mL 1 cup sliced celery 250 mL 1 Tbsp sugar 15 mL

¼ cup soy sauce 50 mL ½ cup beef broth 125 mL 1 tsp cornstarch 5 mL

How to Make: 1. Cut steak into thin strips.

2. Slice mushrooms, onions, and celery. Cut broccoli into pieces.

3. Heat oil in skillet and add meat. Cook until browned.

4. Add vegetables. Cook until tender.

5. In a small bowl, mix soy sauce, beef bouillon, sugar and cornstarch to make a sauce.

6. Pour sauce over meat and vegetables. Cook until sauce is thick and clear.

7. Serve with rice.

Note: You can add as much garlic or other vegetables such as carrots, zucchini or green pepper as you like.

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Cabbage Roll Casserole

Serves 8

1 lb ground beef .50 kg 2 medium onions, chopped 2 2 cloves garlic, minced 2

½ tsp salt 2 mL 1 tsp pepper 5 mL 1 tsp dry mustard 5 mL 1 can (14 oz) tomato sauce 398 mL 2 cups beef broth 500 mL

½ cup uncooked long grain white or brown rice 125 mL 1 small cabbage, coarsely grated 1

How to Make: 1. Heat oven to 350 ° F (180° C).

2. In a large frying pan over medium heat, cook the beef with the onion and garlic. Cook for 5 to 10 minutes until the beef is brown. Pour off any fat.

3. Add salt, pepper, dry mustard, tomato sauce and broth.

4. Bring to boil and stir in rice.

5. Cover and simmer 20 minutes (30 minutes for brown rice).

6. Place one half of the cabbage in a large greased casserole dish or 9 x13 inch (4 L) baking pan.

7. Cover with one half of the ground beef and rice mixture.

8. Cover with the cabbage that is left and then cover with the ground beef rice mixture.

9. Cover and bake at 350 ° F (180° C) for 1 hour and 15 minutes.

Note: Good served with a spoon of sour cream or yogurt.

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Crusty Italian Casserole

Serves 4

1 lb ground beef .50 kg ½ cup finely chopped onion 125 mL ½ cup chopped red or green pepper 125 mL 1 small clove garlic, minced 1

½ tsp oregano 2 mL 1 cup sliced fresh mushrooms 250 mL 1 can (7 oz) tomato sauce 213 mL 1 cup grated cheddar cheese 250 mL

½ cup grated parmesan cheese 125 mL Crust:

½ cup milk 125 mL 1 tsp vegetable oil 5 mL 1 egg 1

½ cup flour 125 mL ¼ tsp salt 1 mL

How to Make: 1. Heat oven to 400° F (200° C).

2. In a large frying pan over medium heat, cook the beef for 5 to 10 minutes until it is brown. Pour off any fat. Add tomato sauce and simmer uncovered for 10 minutes or until it thickens slightly.

3. Mix together meat mixture with onions, peppers, garlic, oregano, and mushrooms. Place in an ungreased 9 x 13 inch (4 L) baking pan. Sprinkle with grated cheddar cheese.

4. In a small bowl, mix together the ingredients for the crust.

5. Pour crust mixture over the top of the meat mixture and sprinkle with Parmesan cheese.

6. Bake at 400° F (200° C) for 25 minutes.

Note: Great with a salad.

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Dan’s Stroganoff

Serves 4

1 lb ground beef .50 kg 1 can Cream of Mushroom Soup 284 mL 1 small onion, chopped finely 1 1 stalk celery, chopped small 1 1 carrot, chopped small 1 1 clove garlic, minced 1 1 pkg (8 oz) uncooked egg noodles 225 g pepper to taste

½ cup light sour cream 125 mL

How to Make: 1. In a medium size pot, put enough water until half full. Bring water to boil

over high heat.

2. Add noodles to water and stir. Reduce heat and continue to boil, until the noodles are tender. Drain the noodles.

3. In a large frying pan over medium heat, cook the beef with the onion and garlic. Cook for 5 to 10 minutes until the beef is brown. Pour off any fat.

4. Add the chopped carrots and celery and cook another 4 minutes. Add the soup and cook for 5 minutes.

5. Remove the meat mixture from the heat. Mix the meat mixture with the noodles. Stir in the sour cream and pepper to taste.

Note: You can add plain yogurt instead of the sour cream.

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Goulash

Serves 5

2 ½ lbs potatoes, cubed 1 kg 1 Tbsp vegetable oil 15 mL 2 small onions, chopped 2 3 cloves garlic, minced 3 1 lb lean ground beef .50 kg 2 carrots, cut into ½ inch slices 2 2 cans (5 ½ oz) tomato paste 2 - 156 mL

1 ½ cups water 375 mL 2 cups apple juice 500 mL 1 Tbsp paprika 15 mL

1 ½ cups frozen peas 375 mL

How to Make: 1. In a large pot of salted water, cook potatoes until just tender, about 15

minutes. Drain and set aside.

2. In a large heavy pot, heat oil over medium heat. Cook the beef with the onion and garlic for 5 to 10 minutes until the beef is brown. Pour off any fat.

3. Add carrots and continue to cook while stirring about 5 minutes.

4. In a small bowl, mix together tomato paste, water, apple juice and paprika. Add this to the beef mixture.

5. Bring the beef mixture to a boil. Reduce to simmer, cover and cook for 15 to 20 minutes.

6. Season to taste with a sprinkle of salt and pepper. Stir in potatoes and peas. Cover and cook until peas and potatoes are heated through, about 5 minutes.

Note:

• Nice served with sour cream.

• This recipe can be doubled and leftovers can be frozen and heated for dinner another time.

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Meat Loaf

Serves 4

1½ lb lean ground beef .75 kg 1 cup milk 250 mL 1 Tbsp Worcestershire sauce 15 mL

½ tsp salt 2 mL ½ tsp dry mustard 2 mL ¼ tsp pepper 1 mL 1 egg 1 1 small onion, chopped 1 3 slices bread, torn into small pieces 3

½ cup ketchup 125 mL

How to Make: 1. Heat oven to 350° F (180° C).

2. In a large bowl, mix all ingredients except ketchup.

3. Spread mixture into a 9 x 5 x 3 inch (2 L) loaf pan.

4. Spread ketchup over the top of the mixture.

5. Bake at 350° F (180° C) for 1 hour and 15 minutes.

Note:

• You can add ⅛ tsp (.5 mL) garlic powder and ¼ tsp (1 mL) dried sage for more flavor.

• You can add ½ cup (125 mL) grated carrots.

• You can use ½ cup (125 mL) rolled oats instead of the bread.

• This is nice served with baked potatoes and a salad.

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Porcupines (Meatballs with Rice)

Serves 4

1 lb lean ground beef .50 kg ¼ onion, chopped into small pieces ¼ ¼ tsp pepper 1 mL ¼ cup uncooked rice 50 mL 1 can (10 oz ) tomato soup 284 mL 1 can (10 oz ) water 284 mL

How to Make: 1. Heat oven to 350° F (180° C).

2. In a medium bowl, mix meat, onion, salt, pepper and rice.

3. Make into small meatballs, about 24.

4. Arrange in square 9 x 9 inch (2.5 L) baking dish.

5. In a bowl, combine soup and water. Stir to mix. Pour over meatballs.

6. Cover with foil or lid.

7. Bake at 350° F (180° C) for 1 hour or until rice is cooked.

Note:

• You can add ½ tsp (2 mL) of garlic and herbs such as, basil, oregano and thyme.

• You can use ground chicken, turkey, or pork instead of ground beef.

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Quick Cheeseburger Bake

Serves 6

1 lb ground beef .50 kg ¾ cup chopped onion 175 mL 1 can (10 oz ) condensed cheddar cheese soup 284 mL 1 cup frozen mixed vegetables 250 mL

¼ cup milk 50 mL 2 cups Baking Mix (see Page 159) 500 mL

½ cup water 125 mL 1 cup shredded cheddar cheese 250 mL

How to Make: 1. Heat oven to 400° F (200° C).

2. In a large frying pan over medium heat, cook the beef with the onion for 5 to 10 minutes until the beef is brown. Pour off any fat.

3. Stir in soup, vegetables and milk.

4. Grease a 9 x13 inch (4 L) baking pan. Combine Baking Mix and water in baking pan.

5. Mix until moistened. Spread evenly over the bottom of the pan.

6. Spread beef mixture over batter, sprinkle with cheese.

7. Bake at 400°F (200° C) for 30 minutes.

Note:

• To serve cut into large squares. Great with a salad.

• You can use a store bought biscuit mix instead of the Baking Mix.

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Tamale Pie Serves 6

2 onions, chopped finely 2 3 cloves garlic, minced 3 1 green pepper, chopped finely 1 1 lb ground beef .50 kg 1 can (14 oz) tomato sauce 398 mL 1 Tbsp sugar 15 mL 2 tsp chili powder 10 mL 1 can (12 oz) kernel corn, drained 375 mL salt and pepper to taste

1 cup grated cheddar cheese 250 mL Topping:

¾ cup cornmeal 175 mL ½ tsp salt 2 mL 2 cups cold water 500 mL 1 Tbsp margarine 15 mL

How to Make: 1. Heat oven to 375° F (190° C).

Bottom: 2. In a large pot over medium heat, cook the beef with the onion and garlic.

Cook for 5 to 10 minutes until the beef is brown. Pour off any fat.

3. Add the green pepper and cook for 2 minutes.

4. Add the tomato sauce, sugar and chili powder and simmer over low heat for 20 minutes, stirring occasionally.

5. Stir in the corn. Add a sprinkle of salt and pepper to taste.

6. Pour the mixture into a 9 inch (2.5 L) square baking pan and sprinkle with the cheese.

Topping: 1. In a large pot stir cornmeal, salt and cold water together.

2. Bring to boil, stirring constantly. Cook over medium heat, stirring for 3 to 5 minutes until thickened.

3. Stir in margarine and spoon the topping over the meat mixture in narrow strips.

4. Bake at 375°F (190° C) for 40 minutes or until the top is browned.

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Tillicum Tacos

Serves10 to12

Fried Bread Bannock: 7 cups flour 1.75 L 3 Tbsp baking powder 45 mL 2 Tbsp sugar 30 mL

1 ½ tsp salt 7 mL 3 eggs 3

1 ½ cups milk 375 mL 1 ½ cup water 375 mL

vegetable oil for cooking

How to Make: 1. Combine dry ingredients in a large bowl.

2. In a separate bowl, beat eggs and add milk and water.

3. Make a hole in dry ingredients and fold in the wet ingredients with a spatula, until moistened.

4. Pull out pieces of dough and flatten to palm sized, ¼ inch (.5 cm) thick pieces.

5. Make a thumbprint in the center of the dough.

6. Put oil ½ inch (1 cm) deep in the bottom of a large skillet. Heat the oil.

7. Fry pieces of bannock in oil at medium heat, until golden brown. Remove from pan with tongs. Drain on paper towels.

Note:

• You can use half white and half whole wheat flour for this recipe.

• This recipe makes about 24 fried bread.

• Always stay with the bread while frying.

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Tillicum Tacos Continued Tacos are served topped with a seasoned ground beef mixture, fresh vegetables, cheese, and sauce.

Serves 10 - 12

Ground Beef Topping: 2 lb ground beef 1 kg 1 large onion, chopped 1 1 large green or colored pepper, chopped 1 1 pkg taco seasoning mix 1

How to Make: 1. In a large frying pan over medium heat, cook the beef for 5 to 10 minutes

until the beef is brown. Pour off any fat.

2. Add onions, peppers and taco seasoning mix and cook, stirring occasionally until, onions and peppers are tender, about 15 minutes.

Note:

• Serve ground beef topping on bannock and have small bowls of fresh vegetables, grated cheese and sauces.

• Suggested Vegetables: - Chopped fresh tomatoes - Shredded lettuce

• Suggested Sauces: - Sour cream - Salsa - Hot sauce

• Let each person add their own toppings to tacos.

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Yorkshire Beef Casserole

Serves 4

1 lb ground beef .50 kg ½ cup chopped onion 125 mL ½ cup thinly sliced mushrooms 125 mL ½ tsp salt 2 mL ¼ tsp pepper 1 mL 1 Tbsp fresh savory or thyme 15 mL

Topping: 1 cup milk 250 mL 1 egg 1 1 cup flour 250 mL

½ tsp baking powder 2 mL ¼ tsp salt 1 mL

How to Make: 1. Heat oven to 425° F (220° C).

2. In a large frying pan over medium heat, cook the beef with the onion and mushrooms. Pour off any fat. Add salt, pepper and savory or thyme. Cook for 5 to 10 minutes until the beef is brown.

3. Grease an 8-inch (2 L) square baking pan. Put meat layer on the bottom.

Topping: 1. Beat egg and milk together in a bowl. Mix flour, salt and baking powder

together. Stir while adding to milk and egg mixture. Pour this batter over meat.

2. Bake at 425° F (220° C) for 30 minutes. Cut into squares and serve with a green salad.

Note: You can use ½ tsp (2 ml) of dried savory or thyme in place of fresh.

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FFiisshh

83

Salmon Burgers

Makes about 6 patties

2 cans (7 oz) salmon or tuna 2 - 213 mL 1 egg, beaten 1 1 cup bread crumbs 250 mL

½ cup chopped onion 125 mL ½ cup chopped celery 125 mL

2 to 3 cloves garlic, minced 2 to 3 2 Tbsp lemon juice 30 mL vegetable oil spray

2 tsp dried dill 10 mL pepper to taste

How to Make: 1. Spray a large skillet with vegetable oil spray and cook onions, celery, and

garlic until tender.

2. Drain salmon.

3. Combine salmon, bread crumbs, and onion mixture.

4. Add egg, lemon juice, dill and a sprinkle of pepper.

5. Shape into patties.

6. Fry patties in oiled skillet until brown.

Note:

• If you do not have vegetable oil spray, use 1 to 2 Tbsp (15 to 30 mL) of oil instead.

• You can add ¼ cup (50 mL) chopped green pepper with the onions.

• You can add 1 Tbsp (15mL) chopped dill pickles to the salmon mixture.

• You can add ¼ cup (50 mL) chopped fresh parsley.

• You can use rolled oats instead of bread crumbs.

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Salmon Macaroni Supper

Serves 4

1 ½ cups uncooked macaroni 375 mL 1 can (7 oz) salmon, drained 213 mL 3 cups milk 750 mL

¼ cup chopped celery 50 mL ¼ cup chopped red or green pepper 50 mL 1 Tbsp butter or margarine 15 mL salt and pepper to taste

How to Make: 1. Heat oven to 350 °F (180 ° C).

2. Mix macaroni, salmon, celery and red or green pepper in a greased 2 to 3 qt (2 to 3 L) casserole dish.

3. Pour in milk, sprinkle with salt and pepper and dot with butter.

4. Cover and bake at 350° F (180° C) for one hour. Stir occasionally while baking and remove the cover for the last 15 minutes.

Note: • You can add or use other vegetables for the celery and pepper, such as

onions or peas.

• You can also add ¼ tsp (1 mL) each of herbs such as dill, tarragon or basil.

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Salmon Pie

Serves 4

1 cup water 250 mL ½ tsp salt 2 mL ½ cup long grain white rice 125 mL 1 Tbsp oil or margarine 15 mL 1 cup chopped celery 250 mL

¼ cup finely chopped onion 50 mL 2 eggs 2

½ cup shredded cheddar cheese 125 mL 1 can (7 oz) salmon, drained 213 mL

½ cup skim milk 125 mL 1 pinch each curry powder and cinnamon 1

How to Make: 1. Heat oven to 375 °F (190 ° C).

Crust: 2. Combine water, salt and rice in a small pot. Cover and heat to boiling.

3. Turn down the heat to low and cook until all the water is gone (about 15 minutes). Turn off the heat and let rice sit covered for 15 minutes.

4. Grease a pie plate with 1 tsp (5 mL) of oil or margarine and place the remaining oil or margarine in the skillet.

5. Press rice into bottom and sides of pie plate to form a crust.

Filling: 6. In remaining oil, cook celery and onion in skillet about 4 minutes until tender.

Add the can of salmon and stir together. Add the cheese and spread this mixture over the rice.

7. In a small bowl, beat together egg, milk, curry powder and cinnamon.

8. Pour over the mixture in the pie plate.

9. Bake at 375 °F (190 ° C) for 30 to 35 min. or until the pie is firm. Cool 5 minutes and cut into wedges to serve.

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Tuna Casserole

Serves 4

1 can (7 oz) tuna 213 mL 1 can (10 oz) Cream of Mushroom soup 284 mL 1 cup milk 250 mL 1 tsp dry mustard 5 mL 1 cup uncooked macaroni 250 mL salt and pepper to taste

½ cup chopped onion 125 mL 1 cup vegetables such as corn or beans 250 mL

How to Make: 1. Heat oven to 350° F (180° C).

2. Cook the macaroni in a pot of boiling water until just tender. Drain.

3. Add the rest of the ingredients and mix together well.

4. Put into a greased 2 quart (2L) casserole dish.

5. Bake uncovered at 350° F (180° C) for 25 to 30 minutes. Note: • Use 1 Tbsp (15 mL) wet mustard if you don’t have dry mustard. • You can add 1 can 10 oz (284mL) sliced mushrooms, drained. • In the last 5 minutes you can sprinkle on the top:

− 2 Tbsp (30 mL) dry breadcrumbs mixed with 1 Tbsp (15 mL) melted margarine

− OR 1 cup (250 mL) grated cheese.

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PPoorrkk

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Country Pork Stew

Serves 6

1 ½ lbs lean pork, cut into cubes .75 kg ¼ cup flour 50 mL 1 Tbsp vegetable oil 15 mL 2 small onions, chopped 2 3 small potatoes, cubed 3 3 carrots, thinly sliced 3 3 stalks celery, chopped 3 1 green apple (granny smith), chopped 1

1⁄3 cup raisins 75 mL 1 tsp dried rosemary 5 mL 3 cups chicken broth or water 750 mL

How to Make: 1. On a plate or in a bowl, mix pork with flour.

2. Heat oil in a large deep pot over medium high heat.

3. Add pork to the pot. Stir and cook until pork changes color and begins to brown, about 4 minutes.

4. Add onion, potato, celery and carrots. Stir and cook for 3 minutes.

5. Add apple, raisins and rosemary.

6. Add broth or water. Bring to a boil. Reduce heat and simmer uncovered until potatoes are tender, apples are soft and pork is tender; about ½ hour.

Note:

• This is good with thickly sliced bread or rolls. • You can use 1 Tbsp (15 mL) chopped fresh rosemary instead of dried

rosemary.

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Ham- Potato Skillet Supper (Gorshki)

Serves 2

1 ham steak 1 2 potatoes 2

½ small onion ½ 2 slices bread 2 2 Tbsp margarine 30 mL

How to Make: 1. Wash and cut away bad spots from potatoes. Cover and microwave on high

for 5 minutes, or place in medium saucepan and cover with water. Bring water to boil and continue to cook potatoes, until they feel soft when poked with a fork.

2. Cut ham, bread, and cooked potatoes into cubes. Chop onion into small pieces.

3. In a frying pan, melt 1 Tbsp (15 mL) margarine. Add onion and cook for 1 minute. Add potatoes and cook for 2 minutes. Add bread cubes and cook 1 more minute. Add the rest of the margarine and ham and cook for 2 more minutes.

This recipe is in memory of Alfred who loved to make it.

Note: You can add some of these: - Celery, chopped - Carrots, shredded - Red pepper, chopped - Green pepper, chopped - Mushrooms, sliced

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Macaroni Dinner with Ham and Peas

Serves 4

1 box macaroni and cheese dinner 200 g 1 cup frozen peas 250 mL

¼ cup milk 50 mL 3 Tbsp margarine 45 mL 1 Tbsp mustard 15 mL 1 cup chopped cooked ham 250 mL

How to Make: 1. In a medium sized pot, put enough water until half full. Bring water to a boil

over high heat. Add macaroni and cook for 5 minutes.

2. Add frozen peas to the macaroni and water and cook for 3 more minutes until macaroni is tender.

3. Drain off the water. Stir in milk, margarine, mustard and cheese mix.

4. Stir in chopped ham and heat over low heat for about 3 minutes before serving.

Note: • Serve with a green salad or coleslaw.

• You could use tuna or cooked hamburger instead of the ham.

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Oven Ribs

Serves 6

3 lbs pork side ribs 1.5 kg 1 small onion, sliced 1 1 clove garlic, finely chopped 1 salt and pepper to taste

1 cup ketchup 250 mL ¾ cup brown sugar 175 mL 1 cup vinegar 250 mL 1 cup water 250 mL

How to Make: 1. Heat oven to 350 °F (180 ° C).

2. Cut ribs into serving size pieces and place in a small roasting pan or large casserole pan.

3. Add sliced onion and garlic and sprinkle with salt and pepper.

4. In a medium bowl, mix together ketchup, brown sugar, vinegar and water. Pour over ribs.

5. Cover and bake at 350° F (180° C) for 1½ to 2 hours. Stir a couple of times while cooking.

Note: Serve with steamed rice and salad or stir fried vegetables.

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PPoouullttrryy

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Roasting Poultry

This will work for Chicken, Turkey and Game Birds. 1. Rinse the whole bird thoroughly, outside as well as inside the body. Pat dry

with paper towels. 2. For an unstuffed bird you can place a quartered onion and cut up celery in

the body cavity. Fasten the neck skin to the bird with a skewer and tie the drumsticks to the tail.

3. Place bird, breast side up on a rack in a shallow roasting pan. Brush with

cooking oil and if desired sprinkle with pepper and salt and crushed dried herbs, like rosemary and sage.

4. For large birds you can insert a meat thermometer into the centre of one of

the inside thigh muscles. Make sure it does not touch a bone. 5. Cover the pan with foil, leaving an air space between the bird and foil.

Uncover bird the last 45 minutes of roasting for larger birds or the last 30 minutes for smaller birds.

6. Continue roasting until the meat thermometer reaches 180° F (82° C).

Drumsticks will move easily in their sockets and juices run clear. Always check the temperature with a meat thermometer.

7. Remove bird from oven; cover and allow to stand for 15 minutes before

carving.

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To Make Gravy

1. You can add some water to pan juices while your bird is cooking uncovered to increase the amount of gravy you will have.

2. Remove poultry from pan and keep warm. 3. Measure 1 ½ cups (375 mL) of pan juices. 4. Mix ¼ cup (50mL) of flour with ½ cup (125 mL) of cold water. 5. Stir flour mixture into pan juices and cook over medium high heat. Stir

mixture all the time. Bring to a boil and continue to boil for 1 minute. 6. Make sure you taste and add salt and pepper before serving.

Note: Water drained from potatoes and other vegetables can be used to increase the amount of gravy.

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Cooking Times For Whole Birds (Foil Wrapped)

Weight Temperature Time 2 ½ - 3 lbs 375° F (190°C) 1 -1 ¼ hours 3 - 3 ½ lbs 375° F (190°C) 1 ¼ - 1 ½ hours Chicken 3 ⅓- 4 lbs 375° F (190°C) 1 ¼ - 1 ¾ hours

8 -12 lbs 325° F (160°C) 2 ¾ - 3 hours 12 - 14 lbs 325° F (160°C) 3 - 3 ¾ hours 14 - 18 lbs 325° F (160°C) 3 ¾ - 4 ¼ hours 18 -20 lbs 325° F (160°C) 4 ¼ - 4 ½ hours

Unstuffed Turkey

20 -24 lbs 325° F (160°C) 4 ½ - 5 hours

Always check the temperature of the bird with a meat thermometer and cook until it reaches 180° F (82° C). Note: Whole chickens and turkeys should be thawed in the refrigerator. It will take about 4 hours per pound. If your turkey is not completely thawed inside the cavity, close to the time you will be cooking it, you can place it in a sink and cover with very cold water to speed the process.

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Bread Stuffing Serves 10 to 12

3 stalks celery, chopped 3 1 large onion, chopped 1

½ cup butter or margarine 125 mL 1 tsp dried parsley or poultry seasoning 5 mL 1 tsp dried sage 5 mL

½ tsp pepper 2 mL ½ tsp salt 2 mL 12 cups dried bread cubes or crumbs 3 L

1 cup chicken broth 250 mL

How to Make: 1. Heat oven to 325° F (160°C).

2. Cook celery and onion in butter in a skillet until tender, but not brown. Remove from heat and stir in sage, parsley, salt and pepper.

3. Place bread cubes or crumbs in a large bowl, add onion mixture. Drizzle with enough chicken broth to moisten, tossing lightly to combine.

4. Place the stuffing in a greased 2 quart (2 L) casserole and bake at 325° F (160°C) oven for 30 to 40 minutes or until heated through.

Note:

• You can use 1 Tbsp (15 mL) fresh parsley in place of dried parsley.

• You can use 1 Tbsp (15 mL) fresh sage in place of dried sage.

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Add What You Want Rice Dish (Sara’s recipe) Serves 4

1 cup white rice 250 mL oil cooking spray

1 cup grated cheese 250 mL 1 cup meat, choose one or more to make up

1 cup (250 ml) 250 mL

• turkey, chopped • ham, chopped • chicken, chopped • beef, chopped

1 cup vegetables, choose one or more to make up 1 cup (250 ml)

250 mL

• frozen, mixed vegetable • corn, fresh, frozen, or canned • broccoli/cauliflower, chopped • onion/garlic, chopped • celery, chopped • green beans, fresh, frozen, canned

1 tsp seasonings – choose one or more to make up 1tsp (5 mL)

5 mL

• paprika, pepper • parsley, thyme, sage • basil, oregano

How to Make: 1. Heat oven to 350° F (180° C).

2. Cook rice: in a medium pot add 2 cups (500 mL) water. Bring to boil and add 1 cup (250 mL) rice. Stir and bring back to a boil. Reduce heat to low and allow rice to cook about 15 minutes or until water is absorbed.

3. If using fresh vegetables, cook lightly in microwave or on stove. Heat 2 Tbsp (30 mL) of oil in sauce pan. Add onions and garlic and cook until soft. Add remaining fresh vegetables and cook 3 minutes.

4. Spray casserole dish with vegetable oil spray. Put rice in dish. Add meat, vegetables, and seasonings. Stir to mix. Sprinkle cheese on top.

5. Bake at 350° F (180° C) for 30 minutes until cheese melts and casserole is heated.

98

Chicken Macaroni Casserole

Serves 6

2 cups macaroni, uncooked 500 mL 1 cup grated cheddar cheese 250 mL 1 cup diced cooked chicken or turkey 250 mL

½ cup chopped celery 125 mL ½ tsp oil or margarine 2 mL 1 can (10 oz) Cream of Mushroom soup 284 mL

½ tsp salt 2 mL ½ tsp curry powder 2 mL

How to Make: 1. Heat oven to 350° F (180° C).

2. Fill a large pot about half full with water and bring to a boil.

3. Add macaroni and cook uncovered at high heat until tender.

4. Remove from heat and drain off the water.

5. Heat oil or margarine in a small skillet. Add celery and stir at medium heat until slightly tender.

6. Add cooked macaroni back to the pot along with all of the other ingredients.

7. Stir all together and pour into a lightly greased, medium sized casserole dish.

8. Cover and bake ½ hour at 350° F (180° C). Note: You can add ¼ cup (50 mL) each of chopped red pepper and frozen peas. Heat with the celery.

99

Curried Chicken

Serves 6

3 lbs chicken pieces 1.5 kg ¼ cup mustard 50 mL ½ cup honey 125 mL 2 tsp curry powder 10 mL

½ tsp salt 2 mL

How to Make: 1. Heat oven to 300° F (150° C).

2. In a small bowl or measuring cup mix together, mustard, honey, curry powder and salt.

3. Place chicken in a lightly greased baking pan and coat chicken pieces with sauce.

4. Bake uncovered at 300° F (150° C) for 1 hour. Baste with sauce occasionally while cooking.

Note:

• You can use this recipe for chicken breasts, thighs, legs or wings.

• Serve with steamed rice and Sesame Broccoli (see Page 156).

100

Ginger Chicken Stir-Fry

Serves 4

Sauce: ⅓ cup cider or white wine vinegar 75 mL ¼ cup sugar 50 mL ½ cup water 125 mL 2 Tbsp soy sauce 30 mL 2 tsp cornstarch 10 mL 1 Tbsp grated fresh ginger root 15 mL

Stir-fry: 2 Tbsp vegetable oil 30 mL 2 large skinless, boneless chicken breasts, cut

into thin strips 2

2 cups thinly sliced celery 500 mL 2 cups thinly sliced carrot 500 mL 1 small red or green pepper, cut into thin strips 1 1 small onion, sliced 1 2 cloves garlic, minced 1

How to Make: Sauce: 1. Mix all of the sauce ingredients in a small saucepan.

2. Over medium-high heat, bring mixture to a boil, stirring constantly. Cook and stir for about 1 minute until sauce gets thick and clear.

Stir-fry: 1. Heat a small amount of oil in a skillet at medium-high heat. Add chicken and

cook until no pink remains.

2. Add celery and carrots, stir and cook for 2 to 3 minutes. Add pepper, onion and garlic. Stir and cook for a few more minutes.

3. Add sauce and cook until heated through.

4. Serve over steamed rice or noodles.

Note: You can use ½ tsp (2 mL) powdered ginger instead of fresh ginger.

101

Mexican Chicken

Serves 4

1 Tbsp oil 15 mL 1 lb cubed boneless, skinless chicken .50 kg 1 small onion, chopped 1 1 small green pepper, chopped, 1 1 cup corn, canned or frozen 250 mL 1 cup chicken broth 250 mL 1 cup salsa 250 mL

¾ cup white rice 175 mL

How to Make: 1. Heat oven to 350° F (180° C).

2. Place oil in a skillet and brown chicken, onions and peppers together.

3. Add corn, broth, salsa and rice.

4. Place in an ovenproof pan or 2 quart (2 L) casserole.

5. Cover and bake at 350° F (180° C) for 1 hour.

Note:

• You can use tomato sauce in place of the salsa. • You can sprinkle ½ cup (125 mL) of grated cheddar cheese over the top of

this dish and bake, uncovered for the last 5 minutes.

102

Mid Eastern Chicken Stew

Serves 4

1 lb cubed boneless, skinless chicken .50 kg 2 onions, thinly sliced 2

1 ½ cups water 375 mL 2 tsp minced fresh ginger root 10 mL 1 tsp turmeric 5 mL 1 tsp cinnamon 5 mL 1 tsp sugar 5 mL 1 sweet potato or yam, peeled and cubed 1 3 carrots, cut into chunks 3 ⅔ cup chickpeas, cooked and drained 150 mL 3 Tbsp dried currants or raisins 45 mL 2 tsp lemon juice 10 mL 1 Tbsp chopped fresh parsley or cilantro 15 mL

½ tsp salt 2 mL ¼ tsp pepper 1 mL

How to Make: 1. In a nonstick skillet or saucepan, brown chicken over medium high heat.

2. Reduce heat to medium. Add onions; cook, stirring occasionally, for about 5 minutes or until softened. Add water, ginger root, turmeric, cinnamon and sugar; bring to a simmer.

3. Add sweet potato and carrots. Cover and simmer for 30 minutes. Add chickpeas, currants and lemon juice. Add chicken. Cover and simmer for 10 minutes until vegetables are tender.

4. Add parsley along with salt and pepper.

5. Serve with cooked rice or couscous.

Note: You can use ½ tsp (2 mL) powdered ginger instead of the fresh ginger.

103

Skillet Italian Chicken

Serves 4

1 lb boneless, skinless chicken cut into bite size pieces

.50 kg

2 Tbsp oil 30 mL 1 medium green or red pepper, chopped 1 1 medium onion, chopped 1 1 carton chicken broth (4 cups) 1 L 1 can (28 oz) diced tomatoes 796 mL

2 ½ cups small shell pasta, uncooked 625 mL

How to Make: 1. In a large pot over medium-high heat, brown the chicken in oil.

2. Add peppers and onion; continue to cook about 10 minutes.

3. Add broth and tomatoes. Mix well and bring to a boil.

4. Add pasta, reduce heat to medium-low. Cover and continue cooking for 10 minutes, stirring occasionally or until pasta is tender.

Note: You can use 4 cups (1 L) of chicken broth made from dry chicken bouillon mixed with water instead of the carton of chicken broth.

104

Sweet and Sour Chicken

Serves 4

1 can (19 oz) pineapple tidbits 540 mL ¼ cup white vinegar 50 mL 1 Tbsp honey 15 mL 1 Tbsp soy sauce 15 mL 2 cups chicken broth 500 mL

¼ tsp ground ginger 1 mL 2 whole skinless chicken breasts OR

1 breast and 4 thighs 2

1 large onion, thinly sliced 1 3 stalks celery, thinly sliced 3 1 green, red, orange or yellow pepper,

sliced into strips 1

2 Tbsp cornstarch 30 mL 3 Tbsp water 45 mL pepper to taste

How to Make: 1. Combine juice drained from pineapple, vinegar, honey, soy sauce, broth and

ginger in large saucepan and heat.

2. Cut chicken into bite size pieces and add to mixture in saucepan. Bring to a boil and cook until chicken losses its pink colour.

3. Add onion, celery and peppers. Return to a boil. Reduce heat and simmer for 5 minutes.

4. Add pineapple.

5. Mix cornstarch with cold water in a small bowl or cup. Stir into mixture in saucepan. Bring to a boil, stirring and cook for 1 minute, until sauce is thickened and clear. Season with a sprinkle of pepper.

Note: Serve over rice.

105

Turkey Tetrazzini

Serves 4

8 oz fettuccine, uncooked 250 g 2 tsp vegetable oil 10 mL

¼ cup thinly sliced onion 50 mL ¼ cup chopped celery (about 1 stalk) 50 mL 1 can (10 oz) mushroom pieces 284 mL 2 Tbsp flour 30 mL 1 can (13 oz) 2% evaporated milk 385 mL

¼ tsp nutmeg 1 mL ½ tsp salt 2 mL ½ cup parmesan cheese 125 mL 1 cup chopped, cooked turkey 250 mL

How to Make: 1. Heat oven to 375° F (190° C).

2. Cook fettuccine in a large pot of boiling water until tender, about 10 minutes. Drain.

3. Heat oil in a pot or skillet. Add onion and celery and cook about 1 minute.

4. Drain mushrooms and add to skillet. Cook while stirring, about 5 minutes.

5. Add flour to the skillet and cook, stirring until the vegetables are coated, about 2 minutes.

6. Add evaporated milk , salt and nutmeg to the pan and heat while stirring.

7. Reduce heat to simmer and cook while stirring until thickened, about 5 minutes.

8. Stir in ¼ cup (50 mL) Parmesan cheese, pasta and the turkey.

9. Put mixture in a greased 9 x 13 inch (2.5 L) baking dish. Sprinkle with remaining cheese.

10. Bake at 375°F (190° C) until bubbly and crusty, about 20 minutes.

Note: • You can use chicken instead of turkey, spaghetti instead of fettuccine. • Nutmeg can be left out, if you don’t have any.

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107

Barley, Green Pepper and Tomato Casserole

Serves 4

⅔ cup uncooked pot barley 150 mL 2 cups hot vegetable stock or water 500 mL 1 onion, chopped 1 1 small green pepper, chopped 1 small

1 ½ large tomatoes, sliced 1 ½ ¾ tsp dried oregano 3 mL ½ tsp salt 2 mL ¼ tsp pepper 1 mL

1 ½ cups grated cheddar cheese 375 mL

How to Make: 1. Heat oven to 350° F (180° C).

2. In a baking dish, combine barley, stock or water, onion, green pepper, tomatoes, oregano and salt and pepper. Stir to mix.

3. Cover and bake at 350° F (180° C) for 45 minutes.

4. Stir in cheese and bake uncovered, for 25 minutes longer or until barley is tender and most of the liquid is gone.

108

Cauliflower and Cheese Pie

Serves 5

1 medium head cauliflower, cut into small pieces 1 5 eggs, lightly beaten 5 1 small onion, chopped 1 1 tsp dried thyme or basil 5 mL

¼ tsp salt 1 mL pinch pepper pinch

1 cup grated cheddar cheese 250 mL 4 slices bread, torn into small pieces 4

How to Make: 1. Heat the oven to 350° F (180° C). Grease a 9 inch (1 L) pie plate.

2. Cook the cauliflower in a pot of boiling water until tender. Drain off water and cool.

3. In a large bowl, beat the eggs, onion, thyme, salt and pepper. Stir in the cheese, bread and cauliflower.

4. Pour into greased pie pan.

5. Bake until lightly browned for 25 to 30 minutes and a knife put into the center comes out clean.

6. Serve warm or cold.

Note: You can use broccoli or zucchini in place of the cauliflower.

109

Cheesy Broccoli and Potato Casserole

Serves 6

6 medium potatoes, peeled and cubed 6 ¼ cup milk 50 mL 1 tsp margarine 5 mL

½ tsp pepper 2 mL 2 to 3 cups chopped broccoli 500 to 750 mL

1 small onion, chopped 1 1 cup grated cheddar cheese 250 mL

How to Make: 1. Heat oven to 350°F (180° C).

2. Put potatoes in a large saucepan. Cover with water and bring to a boil. Reduce heat to low and cook until the potatoes are soft. Drain the water. Mash potatoes with milk, margarine and pepper.

3. Put broccoli and onion in a bowl and add enough water to cover the bottom of the bowl. Cover and microwave on high for 5 minutes.

4. Spread potato mixture in lightly greased 9 X 13 inch (4L) baking pan. Top with broccoli, onion and cheese. Bake covered for 10 minutes. Remove cover and continue baking for 5 minutes or until cheese is melted.

Note:

• You can add ½ tsp (2 mL) garlic powder or 2 chopped garlic cloves and ½ tsp (2 mL) parsley to potato mixture.

• For a non-vegetarian meal, add 1 cup (250 mL) chopped ham to the broccoli, onion and cheese mixture.

110

Curried Onion Pie

Serves 4

⅓ cup margarine 75 mL 1 cup bread crumbs 250 mL

½ cup wheat germ 125 mL ½ tsp salt 2 mL 1 tsp curry powder 5 mL 2 medium onions, sliced thinly 2 1 Tbsp oil 15 mL 1 cup milk 250 mL 3 eggs, well beaten 3 1 cup grated Swiss cheese 250 mL

½ tsp salt 2 mL

How to Make: 1. Heat oven to 350°F (180° C).

2. Melt margarine and mix with bread crumbs, wheat germ, salt and ½ tsp (2 mL) of the curry powder.

3. Line 9-inch (1L) pie plate with the mixture, keeping out ¼ of the mixture for topping.

4. In a skillet, sauté onions in oil until soft. Mix with milk, beaten eggs, cheese, salt and the rest of the curry powder. Place mixture in the pie plate and sprinkle with saved topping.

5. Bake at 350° F (180° C) until firm, 30 to 35 minutes.

111

Macaroni and Cheese

Serves 4

2 cups uncooked macaroni 500 mL ¼ cup margarine 50 mL ¼ cup flour 50 mL ½ tsp salt 2 mL ¼ tsp pepper 1 mL ¼ tsp dry mustard 1 mL 2 cups milk 500 mL 2 cups grated cheese (8 oz, 200g) 500 mL

How to Make: 1. Heat oven to 350°F (180° C).

2. In a medium size pot, put enough water until half full. Bring water to boil over high heat. Add macaroni to water and stir. Reduce heat and continue to boil, until the macaroni is just tender. Drain the water from the pasta.

3. Melt margarine in a large saucepan over medium heat. Stir in flour, salt pepper and mustard. Stir until mixed. Remove from heat.

4. Stir in milk. Heat to boiling, stirring most of the time. Boil and stir for one minute.

5. Remove from heat, stir in cheese and continue stirring until melted.

6. Stir cooked, drained macaroni into cheese sauce. Pour into ungreased 2 quart (2 L) casserole dish.

7. Cook uncovered at 350 F (180° C) for 20 to 25 minutes or until bubbly.

Note: You can add before baking: • 1 cup (250 mL) frozen peas or beans into cheese sauce, OR • 1 cup (250 mL)chopped cooked ham, OR • 1 cup (250 mL)chopped red or green peppers, OR • 1 can tuna, OR • ¼ cup (50 mL) chopped onion.

112

Western Baked Beans

Serves 8-10

3 onions, chopped 3 ½ cup brown sugar or molasses 125 mL 1 tsp dry mustard 5 mL

½ tsp garlic powder 2 mL ½ cup cider vinegar (or white vinegar) 125 mL 1 can (14 oz) lima beans, drained 398 mL 1 can (28 oz) kidney beans, undrained 796 mL 1 can (19 oz) chick peas, drained 540 mL 1 can (28 oz) baked beans, undrained 796 mL

How to Make: 1. Heat oven to 350° F (180° C).

2. Place onions in skillet.

3. Add brown sugar, mustard, garlic powder and vinegar.

4. Cover and cook for 10 minutes.

5. Put beans in a 3 quart (3L) casserole dish.

6. Add onion mixture to the beans.

7. Cover and bake at 350° F (180° C) for 30 minutes.

8. Uncover and bake 30 minutes more.

Note: Serve with rolls or garlic toast.

113

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114

Slow Cooking (using a crock pot)

Slow cooking is quick-cooking. Just put all the ingredients in the pot, put the lid on and go away. • A slow cooker can make a whole meal for you, with more for another day, or

it can make a delicious, hearty meal for a group.

• Most slow cookers are large and will hold 5 to 6 quarts (5 to 6 L) of food.

• Foods can cook at: 1. LOW for 6 to 10 hours or 2. HIGH for 2 to 4 hours.

Tips for using a slow cooker or crock pot: • Keep the lid on.

• Cut the fat from meat and the skin from chicken.

• When adding frozen vegetables, thaw them in warm water or microwave first. Cut fresh vegetables in small pieces.

• Vegetables like potatoes, carrots, turnips and parsnips, take a long time to cook and are best on the bottom of the cooker.

• Always brown and drain ground meat before adding it to the slow cooker.

• Remove leftovers from the cooker as soon as you finish eating. Put leftovers in a bowl or plastic container, cover and put in the refrigerator.

• You should not fill your slow cooker too full. There should be 1 ½ to 2 inches (4 to 5 cm) above the food, to the top of the container.

115

Chuckwagon Stew

Serves 4

1 lb stewing beef, cubed .50 kg 1 cup sliced celery 250 mL 1 cup sliced carrots 250 mL 2 cloves garlic, crushed 2 1 can (10 oz) beef broth 284 mL 1 cup water 250 mL 1 can (14 oz) stewed tomatoes 398 mL

½ cup barley, rinsed 125 mL 1 can (14 oz) beans in tomato sauce 398 mL 1 pkg dried onion soup mix 40 g

½ tsp thyme 2 mL

How to Make: 1. Place all ingredients in a slow cooker.

2. Stir together.

3. Cook for 4 hours on High or 8 – 10 hours on Low heat.

Note: To make on top of the stove:

• Mix all the ingredients together in a large pot.

• Bring to a boil and cook for 10 minutes, stirring a few times.

• Turn the heat down and simmer with a lid on for 2 to 3 hours until the meat is tender.

116

Vegetable Beef Soup

Serves 4

1 lb lean boneless pot roast, cubed .50 kg vegetable oil spray

4 cups water 1 L 1 can (14 oz) diced tomatoes, undrained 398 mL 2 cups frozen mixed vegetables 500 mL 2 medium potatoes, scrubbed and chopped 2 1 pkg dried onion soup mix 40 g 1 tsp or cube beef bouillon 5 mL

½ tsp pepper 2 mL

How to Make: 1. Spray a large skillet with vegetable oil.

2. Brown meat in the skillet.

3. Place the meat and the rest of the ingredients in a slow cooker.

4. Cover and cook for 4 hours on high or 8 to 10 hours on low heat.

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SSoouuppss

118

Soup Stock

• Use bones that have been trimmed from larger cuts of meat - already cooked or fresh.

• Soup stock is better when some meat, in addition to the bone, is used to

make it. • Often the least expensive meat, like shank, makes the best stock. • In a large pot, brown meat in a small amount of fat first, to make it taste

better. • Add enough cold water to cover the bone. • Gradually heat to simmering temperature and then cover and cook about 3

hours.

• Chopped vegetables such as onions and celery and seasonings like salt,

pepper, parsley, and thyme may be added during the last hour. • A vegetable stock can be made the same way by using a variety of

vegetables and seasonings and simmering for about 2 hours. Tomato juice or stewed tomatoes will add flavor.

• You can puree or strain vegetables before using stock.

Note: All Stock can be frozen in usable portions for later use. • You can use your stock instead of broth or bouillon in recipes. • It can also be used in place of water for soups, stews and gravy.

119

Celery Cream Soup

Serves 8

8 cups chopped celery (about 16 stalks) 2 L 1 medium onion, chopped 1 3 cups water 750 mL 1 tsp parsley flakes 5 mL 1 bay leaf 1

¼ tsp dried thyme 1 mL ½ tsp garlic powder 2 mL 1 Tbsp chicken bouillon powder 15 mL 1 tsp salt 5 mL sprinkle pepper sprinkle

1 cup mashed potatoes (2 to 3 potatoes) 250 mL 2 cups milk 500 mL ⅔ cup evaporated milk 150 mL

How to Make: 1. To prepare mashed potatoes: Wash, peel and cut potatoes into large

pieces. Place in medium saucepan and cover with water. Bring to boil. Reduce heat to medium and allow potatoes to cook until soft, about 25 minutes. Drain the water. Mash potatoes.

2. In a second larger saucepan, combine celery, onion, 3 cups water, parsley, bay leaf, thyme, bouillon, salt and pepper. Bring to a boil and then turn heat to low, cook until vegetables are soft. Do not drain. Take out the bay leaf.

3. Puree soup in a blender or use a hand blender or food processor. Return to saucepan.

4. Add mashed potato and both milks. Continue to heat, stirring often, until it just starts to bubble.

Note:

• You can use vegetable bouillon powder instead of chicken bouillon to make this vegetarian.

• If you don't have a blender you can enjoy this soup by mashing slightly.

120

Clam Chowder

Serves 4

3 slices bacon, chopped, uncooked ½ cup chopped onion 125 mL 1 can (10 oz) baby clams, undrained 284 mL 1 can (10 oz) water 284 mL 1 cup diced potatoes 250 mL

½ cup diced carrots 125 mL ¼ tsp salt 1 mL ¼ tsp dried basil 1 mL 2 Tbsp flour 30 mL

1½ cups evaporated milk 375 mL

How to Make: 1. Combine bacon and onions in a large saucepan and cook until bacon is

crisp and onions tender. Drain fat.

2. Drain clams, keeping liquid. Add water to clam juice to make 2 cups (500 mL) of liquid.

3. Stir this liquid into onion, bacon mixture. Add potatoes, carrots, salt and basil. Heat to boiling, then cover and simmer 20 to 25 minutes, until potatoes and carrots are tender when tested with a fork.

4. Combine flour with evaporated milk and stir well. Add to saucepan and cook and stir until it boils and thickens.

5. Add clams, heat for 5 minutes and serve.

Note:

• A bit of fresh parsley and/or chives makes a nice garnish.

• You can add 1 cup (250 mL) or frozen or canned corn.

• If you leave out the clams and add corn, this becomes corn chowder.

121

Hamburger Lentil Soup

Serves 4

¼ lb ground beef .15 kg ½ cup lentils, washed 125 mL 2 Tbsp barley 30 mL 2 cups water 500 mL

½ cup beef broth 125 mL ½ large onion, chopped ½ 1 small carrot, diced 1 1 cup canned tomatoes 250 mL 1 small bay leaf 1 salt and pepper to taste

1 clove garlic, minced 1 1 stalk celery, diced 1

¼ tsp thyme 1 mL ¼ tsp basil 1 mL 1 tsp parsley 5 mL

How to Make: 1. In a large heavy pot, brown beef lightly. Drain off the fat.

2. Add lentils, barley, water and beef broth. Bring to boil, reduce heat and simmer, covered, until lentils and barley are nearly tender, about ½ hour.

3. Add the rest of the ingredients and simmer, covered for 1 ½ hours. Take the cover off for the last ½ hour if you like your soup thick.

Note:

• Serve with bread, bannock or buns.

• You can add extra vegetables like turnips, potatoes and cabbage.

122

Minestrone Shell Soup

Serves 8-10

1 Tbsp oil 15 mL 1 each onion, carrot, and celery stalk, chopped 1 each

1 ½ cups chopped cabbage 375 mL 4 cups water 1 L 3 cups chicken or vegetable broth 750 mL 1 can (19 oz) tomatoes, undrained 540 mL

¾ cup uncooked small pasta shells 175 mL 1 can (19 oz) kidney beans 540 mL 3 cloves garlic, minced 3 2 Tbsp chopped fresh parsley 30 mL

How to Make: 1. In a large saucepan, heat oil over medium heat.

2. Add onion, carrot, celery and cabbage and cook, stirring occasionally, about 5 minutes.

3. Stir in water, broth and tomatoes.

4. Bring to boil, turn down heat and simmer covered for 15 minutes.

5. Stir in shell pasta and cook uncovered, 15 minutes longer, until pasta is tender.

6. Stir beans, garlic and parsley into soup; heat through (about 5 minutes).

Note:

• You can use 3 slices of uncooked, chopped bacon instead of the vegetable oil. Cook bacon until crisp before adding vegetables.

• Nice served sprinkled with Parmesan cheese.

• You can use 1 tsp (5 mL) of dried parsley instead of fresh parsley.

123

Potato Leek Soup

Serves 4

2 lbs leeks 1 kg 1 lb potatoes, about 4 medium .50 kg

¼ cup butter or margarine 50 mL ½ tsp dried thyme 2 mL

1 ¼ cups milk 300 mL salt and pepper to taste

How to Make: 1. Remove most of the green top portion of the leeks and discard. Wash the

white portion well under cold running water. Slice the white portion in to about ½ inch (1 cm) pieces.

2. Scrub potatoes and cut in to about ½ inch (1 cm) cubes.

3. Melt the butter in a large saucepan. Add leeks and thyme. Cover and cook 4 to 5 minutes.

4. Add potatoes and just enough cold water to cover vegetables. Cover and cook over low heat for 30 minutes.

5. Pour in the milk and add salt and pepper. Cover and simmer at very low heat for 30 minutes longer.

Note:

• Serve with thick slices of bread.

• You can use 2 tsp (10 mL) fresh thyme instead of dried thyme.

• This soup is called Vichyssoise if you serve it cold.

124

Split Pea Soup

Serves 6

8 cups water 2 L 1 pound dried split peas (about 2 cups,500 mL) 500 g 1 onion, chopped 1 1 tsp salt 5 mL

¼ tsp pepper 1 mL 3 carrots, chopped 3 3 stalks celery, chopped fine 3

How to Make: 1. Rinse peas in water and throw out any stones or dirt. Drain water.

2. In a large pot, add water, dried split peas, onions, pepper and salt. Heat to boiling. Reduce heat. Cover pot and cook for 1 hour and 30 minutes.

3. Stir in carrots and celery and cook for 30 minutes more. Note:

• Sometimes small stones may be found in your dried peas. Check carefully while rinsing and remove.

• You can add 1 to 2 cups (250 to 500 mL) of ham cut into cubes along with the carrots and celery.

• You can add 2 bay leaves for flavor. Remove before serving.

• You can add ½ tsp (2 mL) thyme for flavor.

125

Yummy Bean Soup

Serves 6

1 to 2 cloves garlic, chopped fine 1 to 2 1 large onion, chopped 1 2 Tbsp oil 30 mL 3 carrots, chopped 3 3 stalks celery, chopped fine 3 1 small green pepper, chopped fine 1 2 tsp basil 10 mL 1 tsp parsley 5 mL salt and pepper to taste

3 cups water 750 mL 1 can (7 oz) tomato sauce 213 mL 1 can (28 oz) tomatoes 796 mL 1 can (10 oz) beef broth 284 mL

½ cup uncooked macaroni 125 mL 1 can (19 oz) kidney beans, undrained 540 mL

How to Make: 1. In a large sauce pan, cook garlic and onion in oil until softened.

2. Add carrots, celery, green pepper, basil, parsley, salt and pepper.

3. Add water, tomato sauce, tomatoes and beef broth.

4. Simmer 20 minutes.

5. Add macaroni and cook until soft.

6. Add kidney beans and cook until hot.

7. Ladle into bowls to serve.

126

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127

Low Fat Alfredo Sauce

Serves 4

1 Tbsp butter or margarine 15 mL 1 cup evaporated milk 250 mL 1 Tbsp flour 15 mL

¼ tsp salt 1 mL pepper

¼ cup grated Parmesan cheese 60 mL 2 Tbsp lemon juice 30 mL

How to Make: 1. Melt butter in a medium saucepan over medium-high heat.

2. In a small bowl, whisk milk with flour, salt and pepper.

3. Add to saucepan. Stir and cook until boiling.

4. Remove from heat; stir in Parmesan cheese and lemon juice.

5. Pour sauce over cooked pasta.

Note:

• This sauce is great over tortellini or other small shaped pasta.

• Add ¼ cup (60 mL) chopped ham, ¼ cup (60 mL) sliced cooked mushrooms or one 10 oz (284 mL) can drained baby clams for extra flavor.

128

Spaghetti Sauce

Serves 4

1 cup chopped onion 250 mL 2 cloves garlic, minced 2 1 Tbsp cooking oil 15 mL 1 can (19 oz) tomatoes, undrained 540 mL 1 can (5.5 oz) tomato paste 156 mL 1 tsp dried basil 5 mL 1 tsp dried oregano 5 mL 1 tsp sugar 5 mL

½ tsp salt 2 mL ¼ tsp pepper 1 mL 8 oz uncooked spaghetti or linguine 250 g

How to Make: 1. In a large saucepan cook onions and garlic in hot oil until vegetables are

tender.

2. Stir in tomatoes, tomato paste, herbs, sugar, salt and pepper. Bring to boiling, reduce heat. Simmer covered for 30 minutes.

3. Uncover, simmer for 10 to 20 minutes or to desired thickness, stirring occasionally.

4. Meanwhile cook pasta according to package directions or see Page 63. Serve sauce over cooked pasta.

Note:

• You can sprinkle with Parmesan cheese.

• To make meat sauce prepare as above, except do not use oil. Instead, cook 1 lb (.50 kg) of ground beef with onion and garlic. Drain and continue to step 2.

• You can add ½ cup (125 mL) chopped green peppers. Cook with the onions and garlic.

129

White Sauce

Serves 4

White sauce is used as a basis for cheese sauce, on vegetables; in pasta dishes and in soups and casserole recipes and over everything from taco chips to meatballs or fish cakes.

It can be made thin, medium or very thick by changing the amounts of flour used.

This recipe is for a medium white sauce and it uses the cold liquid method; which is the easiest way for most cooks to make a nice smooth sauce.

1 cup milk 250 mL 2 Tbsp flour 30 mL 1 Tbsp butter or margarine 15 mL

¼ tsp salt 1 mL

How to Make: 1. Whisk flour and salt with 2 Tbsp (30 mL) cold milk to form a thin, smooth

mixture without lumps.

2. Heat remaining milk in a small saucepan and add the flour milk mixture, stirring constantly. Heat while stirring until mixture thickens.

3. Add butter and cook and stir at low heat for about 5 minutes.

Note:

• If you want to make cheese sauce, add ¼ cup (60 mL) grated cheddar cheese instead of the butter, stir and heat until cheese has melted.

• Other seasonings can also be added, such as, a dash of Worcestershire sauce, or ¼ tsp (1 mL) of white pepper, dry mustard or curry powder.

130

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131

Bean Salad

Serves 6 to 10

1 can (19 oz) kidney beans 540 mL 1 can (19 oz) chickpeas 540 mL 1 can (14 oz) cut wax beans 398 mL 1 can (14 oz) cut green beans 398 mL 1 each red pepper and green pepper,

chopped 1

1 onion, sliced 1 2 cloves garlic, chopped 2

Dressing: ½ cup sugar 125 mL ⅔ cup vinegar 150 mL ⅓ cup oil 75 mL ¼ tsp pepper 1 mL 2 Tbsp dried parsley 30 mL 1 tsp dry mustard 5 mL 1 tsp dried basil 5 mL

How to Make: 1. Drain and rinse beans with cold water.

2. In a large bowl: mix beans, onions, peppers, and garlic.

3. Prepare dressing: In a small bowl mix together sugar, vinegar, oil and seasoning.

4. Pour dressing over beans and stir to mix.

5. Refrigerate several hours to allow flavors to mix.

Note You can add two 10 oz (284 mL) cans of sliced mushrooms to the bean mixture.

132

Broccoli Salad

Serves 4

4 cups chopped broccoli 1 L ½ cup raisins 125 mL ¼ cup chopped red onion 50 mL ¼ cup chopped red pepper 50 mL ½ cup unsalted toasted sunflower seeds 125 mL 2 strips crisp crumbled bacon 2

Creamy Garlic Dressing: ¼ cup mayonnaise 50 mL 2 Tbsp plain yogurt 30 mL 2 tsp sugar 10 mL 1 clove garlic, minced 1 2 tsp cider or white wine vinegar 10 mL

How to Make: 1. In a medium sized bowl, combine all salad ingredients.

2. In a small bowl, combine all dressing ingredients.

3. Mix the salad with dressing and serve.

Note: You can eat this salad right away or store in the refrigerator for a few hours for flavors to mix.

133

Caesar Salad

Serves 6

Salad: 1 bunch romaine or other lettuce 1

2 to 3 carrots, diced 2 to 3 2 to 3 stalks celery, diced 2 to 3

Dressing: 1 hard boiled egg, chopped small 1

½ cup mayonnaise 125 mL ¼ cup water 50 mL ½ tsp bouillon powder, (chicken,

vegetable or beef) 2 mL

2 Tbsp parmesan cheese 30 mL 4 tsp lemon juice 20 mL 1 Tbsp vinegar (red wine or other) 15 mL 3 cloves garlic, minced 3 1 tsp Dijon mustard 5 mL 1 tsp Worcestershire sauce 5 mL

pepper to taste

How to Make: 1. Wash lettuce and tear into pieces. Place in a large bowl.

2. Add diced carrots and celery.

3. Prepare dressing by mixing all ingredients in a bowl or in a jar with a lid. Shake or whisk to mix ingredients.

4. Pour dressing over vegetables, toss to mix. Note: You can use other vegetables in the salad; such as radishes or zucchini.

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Carrot and Broccoli Salad

Serves 6

2 lbs broccoli 1 kg 6 carrots, peeled 6 2 cups lettuce pieces 500 mL

¼ cup sliced green onions (about 2) 50 mL 1 cup shredded Mozzarella cheese 250 mL

Dressing: ¼ cup vegetable oil 50 mL 2 Tbsp mayonnaise 30 mL 1 Tbsp red wine vinegar 15 mL 1 Tbsp lemon juice 15 mL 1 Tbsp Dijon mustard 15 mL 1 clove garlic, minced 1 salt and pepper

How to Make: 1. Trim tough ends from broccoli and cut into small bite-size pieces. Cut

carrots into thin slices. Microwave carrots and broccoli together on high for 2 to 3 minutes. Rinse with cold water, drain and let cool.

2. In a large bowl combine, carrots and broccoli with lettuce that has been torn into bite-size pieces. Add onions and shredded cheese.

3. To make dressing, in a small bowl, whisk together oil, mayonnaise, vinegar, lemon juice, mustard and garlic.

4. Add a sprinkle of salt and pepper to taste.

5. Pour dressing over salad and serve.

Note: 1. When in season, this salad can be made with asparagus, instead of

broccoli. 2. You can use ½ tsp (2 mL) dry mustard if you don’t have Dijon mustard.

135

Coleslaw

Serves 8

4 cups chopped green cabbage 1 L 1 cup chopped apple 250 mL 1 cup grated carrot 250 mL 1 cup chopped celery 250 mL ⅓ cup mayonnaise 75 mL ½ tsp sugar 2 mL ¼ tsp salt 1 mL 1 Tbsp vinegar or lemon juice 15 mL

How to Make: 1. In a large bowl, combine cabbage, apples, carrots and celery.

2. In a small bowl, mix together mayonnaise, sugar, salt and vinegar. Add to cabbage mixture; stir to blend well.

3. Chill for 2 hours or over night to mix flavors.

Note: You can add ½ cup (125 mL) sliced radishes or ½ cup (125 mL) of raisins.

136

Lentil and Rice Salad

Serves 8

½ cup long grain white rice, uncooked 125 mL ½ cup green lentils, uncooked 125 mL ¼ cup oil 50 mL ½ cup chopped onion 125 mL 1 cup chopped celery 250 mL 1 cup chopped carrot 250 mL

¼ cup lemon juice 50 mL 2 tsp dried basil 10 mL

½ cup diced cheese 125 mL salt and pepper to taste

How to Make: 1. Add 2 cups (500 mL) of water to a medium pot. Bring to a boil over high

heat. Add the rice and lentils and stir.

2. Reduce heat to medium and continue to cook covered for 20 minutes. Do not let the lentils become mushy. Drain off cooking water. Add cold water to rinse the lentils. Drain water. Place rice and lentils in large salad bowl.

3. In a skillet heat 2 Tbsp (30 mL) oil and add onions. Cook for 2-3 minutes. Add celery and carrots and cook for 3 more minutes. Add vegetables to salad bowl.

4. In a separate small bowl, mix 2 Tbsp (30 mL) oil, lemon juice, and basil. Add to salad bowl along with cheese. Add salt and pepper if you wish.

5. Serve warm or cool.

Note:

• You can add other vegetables such as chopped green or red pepper, and other herbs such as parsley or oregano.

• Use Cheddar or Mozzarella cheese.

137

Macaroni Salad

Serves 6

2 cups uncooked macaroni 500 mL 1 cup mayonnaise 250 mL 1 Tbsp vinegar 15 mL 1 Tbsp mustard 15 mL

1 ½ tsp salt 7 mL 2 dill pickles, chopped 2 1 carrot, grated 1 1 small green pepper, chopped 1 1 stalk celery, chopped 1

¼ cup chopped onion 50 mL

How to Make: 1. In a large pot of boiling water, cook macaroni until tender. Drain off water

and cool the macaroni under running water. Drain again.

2. Mix the mayonnaise, vinegar, mustard and salt. Add to the macaroni and mix.

3. Add the chopped vegetables and pickles. Stir to mix.

4. Chill and serve.

138

Marinated Tomatoes

Serves 4

3 large tomatoes 3 3 Tbsp vegetable oil 45 mL 1 Tbsp white wine vinegar 15 mL

½ tsp salt 2 mL ½ tsp sugar 2 mL 1 tsp dried basil 5 mL pepper to taste.

How to Make: 1. Slice tomatoes.

2. Mix together oil, vinegar, salt and sugar.

3. Place tomatoes in a shallow bowl. Pour oil vinegar mixture over. Sprinkle with basil and ground pepper.

4. Toss gently and let marinate for 1 hour. Serve cool. Note: You can use 1 Tbsp (15 mL) of fresh basil instead of the dried basil.

139

Pasta Salad

Serves 6

1 ½ cups uncooked rotini or similar pasta 375 mL 1 ½ cups meat , cooked and chopped 375 mL

(chicken, ham. turkey or tuna) 2 to 3 cups chopped vegetables 500 to 750 mL

(carrots, cauliflower, broccoli green, red or yellow pepper, zucchini, celery or radish)

Dressing: ¼ cup vinegar (cider, red wine or plain) 50 mL 2 Tbsp oil 30 mL 1 Tbsp mustard (Dijon or other wet

mustards) 15 mL

¼ tsp garlic powder 1 mL 1 ½ tsp basil or dill 7 mL

2 Tbsp chopped green onion 30 mL salt and pepper to taste

How to Make: 1. Use a combination of chopped vegetables to make a total of 2 to 3 cups

(500 to 750 mL). Use one type of meat or a mixture of meat to make 1 ½ cups (375 mL).

2. Fill a large pot with water until half full. Bring water to a boil and add pasta. Bring water back to a boil, reduce heat and allow to boil gently until pasta is tender. Drain pasta and rinse under cold water.

3. In a large bowl, mix pasta with vegetables and meat.

4. Dressing: Mix together ingredients in a small bowl. Pour over salad mixture. Cover and refrigerate to allow flavors to mix.

Note: • You can add white or red onion instead of the green onion. • You can use bottled Italian dressing or the Tangy Italian Salad Dressing

(see Page 142).

140

Pineapple Black Bean Salad

Serves 8

Salad 2 cups canned pineapple chunks, drained 500 mL 1 can (14–16 oz) black beans, drained and rinsed 500 mL

1 ½ cups cooked brown rice 375 mL 1 green pepper, chopped 1

½ cup chopped celery 125 mL ½ cup chopped carrot 125 mL ½ cup chopped green onion (about 4) 125 mL ½ cup Honey Dijon dressing (below) 125 mL

Honey Dijon Dressing: 2 Tbsp vinegar 30 mL

½ tsp Dijon mustard 2 mL ¼ cup oil 50 mL 3 Tbsp water 45 mL 1 tsp honey 5 mL salt and pepper to taste

How to Make: 1. To prepare rice, mix ½ cup (125 mL) brown rice with 1 cup (250 mL) water,

in a small pot. Bring to a boil. Stir and reduce heat to medium. Cook covered until rice is soft, about 45 minutes.

2. Let rice stand in covered pot about 10 minutes and then place in large salad bowl to cool before mixing with other ingredients.

3. Prepare Honey Dijon Dressing by mixing all the ingredients together in a small bowl.

4. Mix together salad ingredients in a large bowl with rice. Pour dressing over salad and toss to mix.

Note: • You can use white rice instead of the brown rice. • You can use regular onions instead of the green onions.

141

Potato Salad

Serves 6

4 large potatoes, peeled 4 ¼ cup chopped green onion (about 2) 50 mL ¼ cup finely sliced radish 50 mL ¼ cup finely chopped celery 50 mL 1 hard boiled egg, peeled and chopped 1

Dressing: ⅓ cup mayonnaise 75 mL ½ tsp sugar 2 mL 1 tsp white vinegar 5 mL

¼ tsp dry mustard 1 mL

How to Make: 1. Cut potatoes in about 4 pieces each and boil covered in slightly salted water

until tender, about 20 minutes. Drain off water. Cool.

2. Cut potatoes into small pieces and place in a large bowl. Add onion, radish, celery and egg and mix together.

3. To make dressing; whisk ingredients together in a small bowl.

4. Toss dressing with vegetables to moisten, cover and keep cool in the refrigerator for up to 2 hours before serving.

Note: You can add ¼ cup (50 mL) each of other ingredients to your salad such as finely chopped cucumber or peppers or finely crumbled crisp bacon.

142

Tangy Italian Salad Dressing ½ cup vegetable oil 125 mL ⅓ cup red wine vinegar 75 mL 1 Tbsp sugar or honey 15 mL

½ tsp salt 2 mL ½ tsp celery seed 2 mL ½ tsp coarsely ground pepper 2 mL ½ tsp dry mustard 2 mL ½ tsp Worcestershire sauce 2 mL ¼ tsp hot sauce 1 mL 1 clove garlic, minced 1

How to Make: 1. Combine all ingredients in a jar and shake well.

2. Refrigerate. Note:

• This dressing will keep for up to 3 months in the refrigerator. Write the date you made the dressing on the container.

• It is great for any type of green salad or even pasta salad.

• Take it out of the refrigerator about 30 minutes before using to allow the oil to become liquid again.

143

Tossed Green Salad Greens: lettuce of your choice and other greens like

spinach

Raw vegetables: thinly sliced onion, peppers, mushrooms, cauliflower, broccoli, chopped tomatoes, grated carrot, cabbage or beets, sprouts of any kind, avocado, or sliced cucumber

Cooked vegetables: peas, corn, or beans

Raw, canned or dried fruit:

orange sections, pineapple, canned pears, raisins, or dried cranberries

Pickled things: thinly sliced olives or artichoke hearts

Other: croutons, nuts or seeds, grated cheese, or sliced water chestnuts

How to Make: Toss ingredients together in a large bowl. Just before serving, add a dressing of your choice. Note: • These are just some of the ingredients that can be used to make a tossed

salad.

• You can make a salad from just different kinds of lettuce or you can add whatever you have on hand.

• Any combinations of ingredients should be cut into bite-size pieces, as you should be able to eat your salad with a fork.

• The Tangy Italian Dressing will work for any combination of tossed salad (see Page 142).

144

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145

Cooking Fresh Vegetables

There are many ways to cook fresh vegetables: • In a saucepan on top of the stove • In a skillet or wok on top of the stove • In the oven, or on the barbecue (roasting) • In a microwave To Prepare

Wash fresh vegetables with cool, clear tap water, and scrub firm vegetables with a clean brush. Cooking in a saucepan on a top of the stove

• Cook vegetables in a saucepan in boiling water .

1. Slice or cut in small pieces.

2. Cover with water.

3. Add a small amount of salt.

4. Cover the pan and bring to a boil.

5. Turn heat down and simmer until tender when tested with a fork.

• Vegetable that are often cooked this way include:

− Asparagus − Beans (green or yellow wax beans) − Beets (peel and slice after boiling)

− Brussel sprouts − Cabbage − Carrots

− Corn − Turnips − Potatoes

146

Cooking in a skillet or wok on top of the stove

• Tender vegetables are often cooked in a small amount of oil, butter or margarine to add to other ingredients in casseroles, soups and stews or used in stir-fries.

• These include vegetables like:

− Celery − Onions − Mushrooms

− Leeks − Peppers − Spinach

Roasting in the oven or on a barbecue

• Many vegetables are roasted together or on their own in a baking pan or casserole in the oven. They can also be packed together and sealed in a double thickness of foil and cooked on a barbecue. Toss with a bit of olive oil and some fresh herbs like parsley, chives or rosemary.

• Examples of vegetables that are often cooked this way include:

− Potatoes (white or sweet) − Carrots − Eggplant − Squash − Cabbage − Onions − Celery

− Peppers − Mushrooms − Leeks − Parsnips − Turnips − Zucchini

147

Cooking in a microwave

• To microwave vegetables use a microwave safe baking dish or a casserole dish with a lid or cover.

1. Chop or cut vegetables in small pieces.

2. Add a small amount of water or broth.

3. Cover and cook according to microwave directions.

• Vegetables that are often cooked this way include:

− Broccoli − Cauliflower − Corn on the cob − Peas

− Squash − Sweet potatoes, yams and

potatoes

148

Cooking Potatoes

Baked Potatoes:

1. Heat oven to 425° F (230° C).

2. Wash and scrub potatoes thoroughly with a brush; pat dry. Prick potatoes with a fork. For soft skins, wrap each potato in foil.

3. Bake potatoes at 425° F (230° C) for 40 to 60 minutes or until tender when pierced with a fork or sharp knife.

Stuffed Potatoes:

1. Bake potatoes and let stand for 10 minutes.

2. Cut potato in half the long way. Scoop potato from the skin using a spoon. Place potato in a bowl. Save the skin.

3. Mash the potato with a potato masher or electric mixer on low. Add some sour cream or cream cheese, a pinch of garlic powder and pepper and salt to taste. Beat until smooth. You can also stir in ¼ tsp (1mL) of chives.

4. Spoon the potato mixture into the potato skin shells and place on a baking pan.

5. Bake at 425° F (230° C) for 10 to 15 minutes until lightly browned. Place a slice of cheese or sprinkle with grated cheese and return to the oven until cheese melts.

149

Boiled Potatoes:

Place potatoes in a medium saucepan and cover potatoes with water. Put a lid on the saucepan. Bring to a boil and then reduce heat and simmer 20 to 25 minutes until potatoes are tender when tested with a fork.

Microwaved Potatoes:

1. Wash and scrub potatoes.

2. Prick potatoes with a fork.

3. Place potatoes in a micro-wave safe casserole dish with 2 Tbsp (30 mL) of water.

4. Microwave, covered on high for 5 minutes. Turn the potatoes and microwave for 3 to 5 more minutes or until tender.

150

Mashed Potatoes

Serves 4

4 medium potatoes, peeled and quartered 4 ½ tsp salt 2 mL 1 Tbsp butter or margarine 15 mL

2 to 4 Tbsp milk 30 to 60 mL

How to Make: 1. In a medium saucepan, place potatoes and salt. Add enough water to

cover. Cover pan. Bring to a boil and then reduce heat and simmer 20 to 25 minutes until potatoes are tender.

2. Drain water and mash potatoes with a potato masher or electric mixer on low speed.

3. Add butter and gradually beat in enough milk to make mixture light and fluffy.

151

Scalloped Potatoes

Serves 4

3 to 4 medium potatoes, peeled and thinly sliced 3 to 4 1 small onion, thinly sliced 1 2 Tbsp flour 30 mL

½ tsp salt 2 mL ¼ tsp pepper 1 mL

1 ¼ cup milk 300 mL

How to Make: 1. Heat oven to 325° F (160° C).

2. Lightly grease a 2 quart (2 L) casserole dish. Place ⅓ of potatoes in the bottom of the casserole, top with ½ of the onion. Sprinkle with 1 Tbsp (15 mL) of the flour and half of the salt and pepper.

3. Repeat with another ⅓ of potatoes, the remainder of the onions, the rest of the flour and salt and pepper.

4. Top with the remainder of the potatoes. Pour the milk over the top. It should just about come to the top of the layers of potato and onion.

5. Bake uncovered at 325° F (160° C) for 50 to 60 minutes or until golden brown on top.

Note:

• Try sprinkling the top of potatoes with parsley and/or grated Parmesan cheese before baking.

• You can layer some grated cheddar cheese with potatoes and onions for cheesy scalloped potatoes or add a bit of chopped ham or cooked chicken for a complete main dish.

152

Oven Baked Fries

Serves 4

4 medium potatoes 4 1 to 2 Tbsp vegetable oil 15 to 30 mL

paprika

How to Make: 1. Heat oven to 450 ° F (230° C).

2. Wash potatoes, but do not peel. Cut away any bruised spots.

3. Slice potatoes into ½ inch (1 cm) thick strips.

4. In a medium bowl, mix potatoes with oil. Sprinkle with paprika.

5. Spread on lightly greased baking sheet.

6. Bake at 450 ° F (230° C) for 10 minutes. Turn potatoes with spatula. Bake 10 to 15 minutes more, or until golden brown.

Note:

• You can add ¼ cup (150 mL) grated Parmesan cheese to the baked potatoes.

• You can add ¼ tsp (1 mL) garlic powder, pepper or other herbs to the potatoes before baking.

• Larger pieces of potato take longer to bake.

153

Roasted Potatoes

Serves 4

3 to 4 medium potatoes, cut into large pieces 3 to 4 1 Tbsp butter, margarine or olive oil 15 mL salt and pepper to taste

How to Make: 1. Heat oven to 325° F (160° C).

2. Wash and scrub potatoes or peel. Place in a greased 9 inch square (2.5 L) baking pan. Combine oil or melted butter or margarine with salt and pepper and any other seasoning you want to add.

3. Toss to coat potatoes. Bake at 325° F (160° C) for 45 minutes. Stir potatoes and bake 10 to 20 minutes more or until potatoes are tender and brown on edges.

Note:

• In order to keep potatoes from getting too dry you may want to cover them for the first 45 minutes.

• Added seasonings can include ¼ tsp (1 mL) each of garlic powder, onion powder, chives, rosemary, or paprika.

• You can also add some sliced onion and peppers to taste. If you do, leave the mixture covered the entire cooking time.

154

Potato Pancakes

Makes 6 pancakes

1 egg, beaten 1 4 medium potatoes 4 2 Tbsp flour 30 mL

½ tsp salt 2 mL ¼ tsp pepper 1 mL

How to Make: 1. Peel potatoes or leave skins on. Grate the potatoes.

2. Beat the egg in a bowl. Add the rest of the ingredients and mix well.

3. Heat a small amount of oil in a skillet or griddle or spray with vegetable oil spray.

4. Spoon potato mixture onto pan to form six pancakes and brown on both sides at medium-low heat.

Note:

• 1 Tbsp (15 mL) of finely chopped green onion or chives added before cooking gives extra flavor.

• Top with plain yogurt or sour cream.

155

Roasted Vegetables

Serves 4

2 Tbsp vegetable oil 30 mL 1 tsp dried thyme 5 mL 2 Tbsp pancake syrup 30 mL 1 Tbsp Dijon mustard 15 mL 4 cups assorted vegetables (potatoes,

carrots, onions, cauliflower) 1 L

How to Make: 1. Heat oven to 325° F (160° C).

2. Cut vegetables in 1 inch (2 cm) pieces and place in a lightly greased 9 x 13 inch pan (4 L).

3. Mix together the rest of the ingredients and toss with vegetables. Leave cauliflower out as it will be added later.

4. Cover pan and bake at 325° F (160° C) for 1 hour, stirring occasionally. Add vegetables like cauliflower and broccoli for the last half hour of cooking.

Note:

• You can also use vegetables such as celery, peppers, squash, turnip, parsnips or asparagus for this recipe.

• You can use ½ tsp (2 mL) dry mustard powder instead of the Dijon mustard.

156

Sesame Broccoli

Serves 4

1 lb broccoli, fresh or frozen .50 kg 1 Tbsp vegetable oil 15 mL 1 Tbsp white vinegar 15 mL 1 Tbsp soy sauce 15 mL 1 tsp sugar 5 mL 1 tsp toasted sesame seeds 5 mL

How to Make: 1. Cut up broccoli and place in a saucepan and add enough water to cover the

broccoli. Cover pan.

2. Bring to a boil and then reduce heat to low and simmer for about 5 minutes until the broccoli is tender when tested with a fork. Drain off the water.

3. Combine oil, vinegar, soy sauce, sugar and sesame seeds in a small bowl.

4. Pour over broccoli and serve.

Note: The broccoli can also be cooked in the microwave for about 3 minutes.

157

Turnips ‘N’ Apples

Serves 6-8

Bottom: 1 large turnip, peeled and cut in small pieces 1 1 Tbsp butter 15 mL 2 apples, peeled and sliced 2

¼ cup brown sugar 50 mL 1 pinch cinnamon 1 pinch

Crust: 1/3 cup flour 75 mL 1/3 cup brown sugar 75 mL

2 Tbsp butter 30 mL How to Make: 1. Heat oven to 350º F (180° C).

2. Cook the turnip in boiling water until tender. Drain off water. Mash the turnip with butter.

3. In a small bowl, mix the apple slices with brown sugar and cinnamon.

4. Add mashed turnip to apples. Spoon into a greased 2 quart (2L) casserole dish.

5. In a small bowl, mix flour, brown sugar and 2 Tbsp (30 mL) butter until crumbly. Sprinkle on top of turnip and apple mixture.

6. Bake at 350º F (180° C) for 45 minutes.

158

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159

Baking Mix

This mix is like store bought biscuit mix at a much lower cost.

9 cups flour 2 L + 250 mL5 Tbsp baking powder 75 mL 1 Tbsp salt 15 mL 1 lb vegetable shortening, chilled 454 g

How to Make: 1. In a large bowl, mix together flour, baking powder and salt. Mix very well.

2. Cut shortening into large pieces and add to dry ingredients in bowl.

3. Use a pastry blender or cut shortening with 2 table knives into the flour mixture until most of the shortening is in very fine pieces.

Note: • Store in an airtight container like a large plastic container. It can be kept at

room temperature for a number of weeks or in the freezer for up to a year.

• This mix is used in the following recipes in this book. You can substitute a commercial biscuit mix if you wish. - Apple Coffee Cake (see Page 160) - Apple Oatmeal Muffins (see Page 161) - Roll Ups (see Page 162) - Scones(see Page 163) - White Cake (see Page 164) - Pancakes(see Page 190) - Quick Cheeseburger Bake (see Page 77)

160

Apple Coffee Cake

Serves 6

Batter: 1⅓ cups Baking Mix 325 mL

1⁄3 cup sugar 75 mL 1 egg 1

½ cup milk 125 mL ½ tsp vanilla 2 mL

Topping: 2 Tbsp Baking Mix 30 mL

¼ cup sugar 50 mL 1 Tbsp wheat germ 15 mL 1 cup apples, sliced 250 mL

How to Make: 1. Heat oven to 375° F (190° C).

2. In a large bowl, prepare cake batter by combining Baking Mix and sugar.

3. Add egg and half of milk. Beat until smooth.

4. Add the rest of the milk and vanilla and mix well.

5. Spread batter in a greased 8 x 8 inch (2L) baking pan.

6. Arrange the sliced apples on top of the batter.

7. In a small bowl mix the topping ingredients together and sprinkle over top of the apples. Bake at 375° F (190° C) for 30 minutes.

Note: • You can use other fruit for this coffee cake like peaches (fresh or canned),

blueberries, or a combination of two different fruits. • You can use a store bought biscuit mix instead of the Baking Mix. • If you do not have wheat germ, add one more Tbsp (15 mL) of Baking Mix in

place of wheat germ.

161

Apple Oatmeal Muffins

Makes 9 to 12 Muffins

Batter: 1 cup peeled and chopped apples 250 mL 2 cups Baking Mix 500 mL

½ cup rolled oats 125 mL 1 tsp cinnamon 5 mL 2 eggs, slightly beaten 2 1 cup milk 250 mL

Topping: 1 Tbsp brown sugar 15 mL

¼ tsp cinnamon 1 mL

How to Make: 1. Heat oven to 400 ° F (200° C).

2. In a large bowl, mix together Baking Mix, rolled oats, sugar and 1 tsp (5 mL) cinnamon.

3. In a small bowl, mix together eggs and milk. Then add to the dry ingredients. Mix well.

4. Stir in chopped apple.

5. Spoon into greased muffin pans, filling full.

6. In a small bowl, mix together the topping ingredients, brown sugar, and ¼ tsp (1 mL) cinnamon. Sprinkle on top of muffin batter.

7. Bake at 400 ° F (200° C) for about 20 minutes or until nicely browned. Note: • Makes 9 large muffins or 12 smaller muffins. • Let muffins partly cool in pan before taking them out. • You can use a store bought biscuit mix instead of the Baking Mix.

162

Roll Ups

Makes 9 Roll-Ups

3 Tbsp soft margarine or butter 45 mL 1⁄3 cup liquid honey 75 mL 2 tsp cinnamon 10 mL

½ cup raisins 125 mL 1⁄3 cup shelled sunflower seeds 75 mL 2 cups Baking Mix 500 mL 2 Tbsp wheat germ 30 mL

½ cup milk 125 mL

How to Make: 1. Heat oven to 425 ° F (220° C).

2. In a bowl, mix together Baking Mix and wheat germ. Add milk and stir with a fork.

3. Put a little flour on a board or clean counter top. Put the dough mixture on the board or counter top and knead dough gently 5 to 6 times. Shape into a ball.

4. Roll dough out to a square 9 x 9 inches (30 cm x 30 cm).

5. Mix together the margarine, honey and cinnamon.

6. Spread the margarine and honey mixture over the dough and sprinkle raisins and sunflower seeds evenly over the top.

7. Roll up like a jellyroll.

8. Cut in 1 inch (2 cm) thick slices, and place slices cut side up, touching each other in a well greased 8 x 8-inch (2 L) square baking pan.

9. Bake at 425 ° F (220° C) for 15 to 20 minutes. Allow to cool before removing from pan.

Note: You can use a store bought biscuit mix instead of the Baking Mix.

163

Scones

Serves 4-6

2 ½ cups Baking Mix 625 mL ¼ cup sugar 50 mL ½ cup raisins or currants 125 mL 2 eggs 2

¾ cup milk 175 mL 1 Tbsp milk 15 mL

How to Make: 1. Heat oven to 450 ° F (230° C).

2. In a large bowl, mix together Baking Mix, sugar and raisins.

3. In a small bowl, mix eggs and milk.

4. Add the egg and milk mixture to the dry ingredients in the bowl and stir with a fork.

5. Put a little flour on a board or clean counter top. Put the dough mixture on the board or counter top and knead dough gently 5 to 6 times. Shape into a ball.

6. Divide dough in two. Roll each piece into a circle ½ inch (1 cm) thick and about 7 inches (18 cm) across.

7. Place on an ungreased baking sheet. Cut each circle into 4 to 6 pie shaped pieces.

8. Bake at 450 ° F (230° C) for 12 to 15 minutes. Note: • This is nice served with cheese and fruit for breakfast. • You can use a store bought biscuit mix instead of the Baking Mix.

164

White Cake

Serves 10

2 ½ cups Baking Mix 625 mL 1 cup sugar 250 mL 2 eggs 2 1 cup milk 250 mL 1 tsp vanilla 5 mL

How to Make: 1. Heat oven to 350 ° F (180° C).

2. In a large bowl, mix together Baking Mix and sugar. Add eggs and ½ cup (125 mL) of the milk.

3. Beat until batter is smooth.

4. Add the rest of the milk and vanilla and mix well.

5. Spread batter in a greased 9 x 9 inch (2.5L) cake pan. Bake at 350 ° F (180° C) for 35 to 40 minutes or until cake tests done. (The cake is done when a toothpick put into the center of the cake comes out clean.)

Note: You can use a store bought biscuit mix instead of the Baking Mix.

165

Apple Pudding

Serves 4

Batter: 2 Tbsp margarine, softened 30 mL

¼ cup sugar 50 mL 1 cup flour 250 mL 1 tsp baking powder 5 mL

¼ tsp salt 1 mL 1 cup chopped apple 250 mL

½ cup milk 125 mL Sauce:

¾ cup brown sugar 175 mL 1 Tbsp butter or margarine 15 mL

1 ¾ cup boiling water 425 mL 1 tsp vanilla 5 mL

How to Make: 1. Heat oven to 350° F (180° C).

2. In a large bowl, mix together sugar and 2 Tbsp (30 mL) margarine. Stir in flour, salt and baking powder.

3. Add apples and mix well to coat the apples.

4. Stir in milk until mixture is just wet.

5. Put into a greased 2 quart (2 L) casserole dish.

6. Sprinkle brown sugar over top and dot with 1 Tbsp (15 mL) butter or margarine.

7. Pour boiling water and vanilla over top.

8. Bake 30 minutes at 350° F (180° C).

Note: Best served warm

166

Baked Bannock

Makes 24

5 cups flour 1.25 L 3 Tbsp baking powder 45 mL

½ cup powdered milk 125 mL ½ tsp salt 5 mL ½ cup sugar 125 mL ½ cup oil 125 mL 2 cups cold water 500 mL

How to Make: 1. Heat oven to 400° F (200° C) and grease cookie sheets.

2. In a large bowl, mix together flour, baking powder, powdered milk, salt and sugar.

3. Make a hole in the center of the dry ingredients. Pour oil into the hole you have made. Using your hands, mix the flour from the outside of the bowl into oil in the center. When mixing, use a gentle rubbing motion (like washing your hands) until small pieces like sand are formed.

4. Stir in the cold water, forming a soft dough.

5. Put flour on your hands and divide the dough into 2 parts. Press each into a large square and put on a cookie sheet or you can pat small pieces of dough out to ½ inch (1 cm) thick, round pieces and put on a cookie sheet.

6. Bake at 400° F (200° C) for about 20 minutes until golden brown.

Note: • If you do not have powdered milk, you can use 2 cups (500 mL) of milk and

leave out the water. • You can use half white flour and half whole wheat flour.

167

Banana Bread

Makes 1 loaf

½ cup sugar 125 mL ½ cup brown sugar 125 mL 3 Tbsp oil 45 mL 1 egg 1

1 ¼ cups mashed banana (about 3 medium) 300 mL 1⁄3 cup milk 75 mL

2 ½ cups flour 625 mL 3 ½ tsp baking powder 17 mL

1 tsp salt 5 mL

How to Make: 1. Heat oven to 350 ° F (180° C).

2. Grease bottom of a 9 x 5 x 3 inch (2L) loaf pan.

3. In a small bowl or plate, mash bananas with a fork and measure 1 ¼ cups (300 mL).

4. In a large bowl mix together, with a wooden spoon, sugar, oil, egg, and banana. Add milk and stir. Add flour, baking powder, and salt. Stir until mixed together.

5. Pour into loaf pan.

6. Bake at 350 ° F (180° C) for about 55 minutes, or until a wooden tooth pick put into the center comes out clean.

7. Cool for 15 minutes. Run a knife around edges of loaf and tip from pan. Cool for 30 minutes before slicing.

Note: You can add: ½ cup (125 mL) of chopped nuts or raisins or chocolate chips

168

Banana Chocolate Chip Muffins

Makes 12 muffins

1 cup mashed banana (about 3 medium) 250 mL ½ cup sugar 125 mL ¼ cup oil 50 mL 1 egg 1

¼ cup milk 50 mL 2 cups flour 500 mL 1 Tbsp baking powder 15 mL

½ cup chocolate chips 125 mL

How to Make: 1. Heat oven to 400 ° F (200° C).

2. In a small bowl or plate, mash bananas with a fork and measure 1 cup (250 mL).

3. In a large bowl mix together, with a wooden spoon, sugar, oil, egg, banana and milk.

4. Add flour, baking powder, and chocolate chips. Stir until mixed.

5. Fill greased muffin tins, or use paper liners in the tins.

6. Bake at 400 ° F (200° C) for about 20 minutes, or until a wooden tooth pick put into the center comes out clean.

7. Cool for 15 minutes. Tip out of tin.

169

Biscuits

Makes 10 - 12 biscuits

2 cups flour 500 mL 4 tsp baking powder 20 mL 1 Tbsp sugar 15 mL

½ tsp salt 2 mL ¼ cup margarine 50 mL 1 cup milk 250 mL

How to Make: 1. Heat oven to 450° F (230° C).

2. In a large bowl, put flour, baking powder, sugar and salt.

3. Add margarine and mix with 2 table knives or fingers until mixture is crumbly or feels like sand.

4. Add milk and stir with a fork until a soft dough is formed.

5. Put a little flour on a board or clean counter top. Put the dough mixture on the board or counter top and knead dough gently 8 to 10 times.

6. Roll or pat the dough until it is 1 inch (2 cm) thick.

7. Cut with 2 inch floured, round cookie cutter or use a glass or mug to cut the dough. Or you can just cut it into pieces.

8. Put on an ungreased cookie sheet. Bake at 450° F (230° C) for 12 to15 minutes until browned.

Note: • You can use 1 cup (250 mL) white flour and 1 cup (250 mL) whole wheat

flour. • The biscuits are nice served with margarine.

170

Carrot Cake Serves 12

Cake: 1 cup sugar 250 mL

¾ cup oil 175 mL 3 eggs 3

1 ½ cups flour 375 mL 2 cups grated carrot 500 mL

½ tsp salt 2 mL 1 ¼ tsp baking soda 6 mL 1 ½ tsp cinnamon 7 mL

Icing: 4 oz cream cheese 125 g

2 ½ cups icing sugar 375 mL 2 tsp vanilla 10 mL

How to Make: Cake: 1. Heat oven to 300° F (150° C).

2. In a large bowl, beat oil and sugar together.

3. Add eggs one at a time and beat after each.

4. In another bowl, mix together dry ingredients.

5. Add the dry ingredients to the egg mixture. Beat together until well mixed.

6. Stir in carrots.

7. Bake at 300° F (150° C) 45 minutes to 1 hour in greased 9 x 13 inch (4L) pan.

Icing: 1. Soften cream cheese.

2. Add icing sugar and vanilla. Mix together and spread on cooled cake.

Note: • This cake can be eaten plain or with icing. • If you use the cream cheese icing, store your cake in the refrigerator. • You can add 1 cup (250 mL) canned, drained, crushed pineapple to batter. • You can add 1 cup (250 mL) chopped nuts to batter.

171

Chocolate Cake

Serves 12

1 ⅔ cups flour 400 mL 1 ½ cups sugar 375 mL ⅔ cup cocoa 150 mL

1 ½ tsp baking soda 7 mL 1 tsp salt 5 mL

1 ½ cups buttermilk 375 mL ½ cup shortening or margarine or butter 125 mL 2 eggs 2 1 tsp vanilla 5 mL

How to Make: 1. Heat oven to 350° F (180° C).

2. Grease a 9 x 13 inch (4 L) pan or 2 round layer pans.

3. In a large bowl, beat all ingredients, using an electric mixer on low speed for 30 seconds.

4. Scrape bowl. Beat on high speed for 2 to 3 minutes until all ingredients are well mixed. Pour into greased pan.

5. Bake at 350° F (180° C) until a wooden tooth pick put in the middle comes out clean. This will be about 30 to 40 minutes depending on size of the pan. Cool.

6. Frost with Chocolate Mocha frosting if you wish. (see Page 181) Note: • If you do not have buttermilk, add 4 tsp (20 mL) vinegar to 1 ½ cups (375

mL) of milk and let stand for 10 minutes. • For steps 3 and 4, you can mix with wooden spoon.

172

Chocolate Chip Cookies

Makes 3 dozen

2 ¼ cups flour 550 mL 1 cup brown sugar, packed 250 mL

½ cup white sugar 125 mL 1 tsp baking soda 5 mL 1 tsp salt 5 mL 1 cup margarine 250 mL 1 tsp vanilla 5 mL 2 eggs 2 2 cups chocolate chips 500 mL

How to Make: 1. Heat oven to 375° F (190° C).

2. In a large bowl, mix together margarine, brown sugar, white sugar and vanilla. Mix well. Add eggs and mix again.

3. Add flour, baking soda and salt and mix. Stir in chocolate chips.

4. Using a soup spoon, drop pieces of cookie dough onto ungreased baking sheets.

5. Bake at 375° F (190° C) for about 8 to 10 minutes.

Note: You can add 1 cup (250 mL) chopped nuts when you stir in the chocolate chips.

173

Cornbread

Makes 9-12 pieces

1 cup cornmeal 250 mL 1 cup flour 250 mL 4 tsp baking powder 20 mL 2 Tbsp sugar 30 mL

½ tsp salt 2 mL ¼ cup margarine 50 mL 1 cup milk 250 mL 1 egg 1

How to Make: 1. Heat oven to 425° F (220° C).

2. In a medium bowl, mix all ingredients. Stir to smooth out lumps.

3. Pour into greased 8 x 8 inch (2 L) pan.

4. Bake at 425° F (220° C) until golden brown, 25 to 30 minutes.

174

Crispy Rice Cereal Fruit Squares

Makes 12 squares

4 cups crispy rice cereal 1 L 1 ½ cups mixed dried fruit: (raisins, cranberries,

chopped dates or apricots) 375 mL

1 cup quick cooking oats 250 mL 1 cup lightly packed brown sugar 250 mL

½ cup corn syrup 125 mL

How to Make: 1. In a large bowl, mix cereal, dried fruit and oats.

2. In a small saucepan over low heat, stir brown sugar and corn syrup until sugar is melted.

3. Pour the syrup mixture over the cereal mixture. Stir until the cereal mixture is coated.

4. Press firmly into a lightly buttered 9 x 9 inch (2 L) square pan.

5. Cool. Cut into squares.

175

Crumb Crust Pie

Makes enough for one pie

14 graham wafers OR 1 ⅓ cups of crumbs 325 mL ¼ cup brown sugar 50 mL ¼ cup melted butter or margarine 50 mL ½ tsp cinnamon 2 mL

How to Make: 1. Heat oven to 350° F (180° C).

2. Place melted butter, brown sugar and cinnamon in a 9 inch (1 L) pie pan.

3. Place graham wafers in a plastic bag and roll over them with a rolling pin to make crumbs. Add crumbs to other ingredients in the pie pan and mix together with a fork or your fingers.

4. Save about ¼ cup (50 mL) of the crumb mixture for the top of your pie and press the remaining crumbs on the bottom and up the sides of the pan to make a crust.

5. Bake the crust at 350° F (180° C) for about 5 minutes.

Suggested Fillings:

• Vanilla pudding (see Page 185), plain or over sliced bananas.

• Chocolate pudding (see bottom of Page 185).

• Purchased lemon pie filling mix. Note: • Most often this type of crust is used for a chilled pie or one with a cream or

lemon filling that does not require a lot of cooking time in the oven. • This same crust can be made using 1 1⁄3 cups (325 mL) of chocolate wafer

crumbs.

176

Fruit Crisp

Serves 8

½ cup quick-cooking rolled oats 125 mL 6 cups peeled, thinly sliced apples or other

fruit 1.5 L

½ cup brown sugar 125 mL 1⁄3 cup flour 75 mL 1⁄3 cup margarine or butter softened 75 mL 1 tsp cinnamon 5 mL

How to Make: 1. Heat oven to 375° F (190° C).

2. In a bowl, mix together oats, brown sugar, flour and cinnamon.

3. Add margarine and mix together to form large crumbs.

4. Place fruit in a 9 x 9 inch (2.5L) pan.

5. Sprinkle the crumb mixture on top.

6. Cook, with no cover, in a 375° F (190° C) oven for 30 to 40 minutes or until fruit is soft and topping is crisp.

7. Let stand for 5 minutes before serving. Can also be served cold.

Note: • Good served topped with yogurt or ice cream. • You can use blueberries, peaches, pitted cherries, raspberries, blackberries,

pears, apricots or a combination of fruit. • You can use some drained, canned fruit if you do not have enough fresh.

177

Hermit Cookies

Makes 4 dozen

1 cup margarine 250 mL 2 cups brown sugar 500 mL 2 eggs 2

½ cup cold coffee 125 mL 3 ½ cups flour 875 mL

1 tsp baking soda 5 mL 1 tsp salt 5 mL 1 tsp nutmeg 5 mL 1 tsp cinnamon 5 mL 2 cups raisins 500 mL 1 cup chopped nuts 250 mL

How to Make: 1. Heat oven to 400° F (200° C).

2. In a large bowl, mix margarine, brown sugar and eggs. Add coffee and mix again.

3. In a medium bowl, mix the dry ingredients: flour, baking soda, salt, nutmeg, and cinnamon.

4. Mix the dry ingredients into the margarine/egg mixture. Stir in raisins and nuts.

5. Drop by spoonfuls onto greased cookie sheets.

6. Bake at 400° F (200° C) for 8 to10 minutes.

Note: • You can leave out the cinnamon or nutmeg if you don’t have these spices,

or have allergies. • You can add chopped dates in place of the raisins. • You can use water instead of cold coffee.

178

Oatmeal Chocolate Chip Cookies

Makes 5 dozen

1 cup margarine, softened 250 mL 1½ cups brown sugar, packed 375 mL

2 eggs 2 1 tsp vanilla 5 mL 2 cups flour 500 mL 1 tsp baking powder 5 mL

½ tsp baking soda 2 mL 2 cups oatmeal 500 mL 2 cups chocolate chips 500 mL

How to Make: 1. Heat oven to 350° F (180° C).

2. In a large bowl, mix margarine and sugar together. Add eggs and mix again. Add vanilla and mix.

3. Add remaining ingredients and stir with large wooden spoon. Mix well.

4. Drop by spoonfuls onto greased baking sheets.

5. Bake at 350° F (180° C) for 8 to 10 minutes.

Note: You can add 1 cup (250 mL) coconut or 1 cup (250mL) raisins.

179

Oatmeal Peanut Butter Bars

Serves 12

1 cup peanut butter 250 mL 3 ½ cups rolled oats 875 mL

½ cup brown sugar 125 mL ½ cup coconut 125 mL ½ cup corn syrup 125 mL ½ cup sunflower seeds 125 mL 1⁄3 cup margarine 75 mL ½ cup raisins 125 mL ½ cup chocolate chips 125 mL 2 tsp vanilla 10 mL

How to Make: 1. Heat oven to 350°F (180°C).

2. In a large bowl, stir together peanut butter, margarine, brown sugar, corn syrup, and vanilla. Stir until smooth.

3. Add all other ingredients and stir well.

4. Press into a greased 9 x 13 inch (4 L) pan.

5. Bake at 350°F (180°C) for 20 to 25 minutes.

6. Cool before cutting into squares.

Note: • You can use honey for the corn syrup. • You can use chopped nuts in place of the sunflower seeds.

180

Oatmeal Date Cake

Serves 12

1 cup rolled oats 250 mL 1 ½ cups boiling water 375 mL

1 cup flour 250 mL 1 tsp baking soda 5 mL

¼ tsp salt 1 mL ½ cup margarine 125 mL 1 cup packed brown sugar 250 mL 1 tsp vanilla 5 mL 1 cup chopped dates 250 mL

½ cup chopped walnuts 125 mL

How to Make: 1. Heat oven to 350 ° F (180° C).

2. In a small bowl, mix together oats and boiling water. Let stand until cool.

3. In a separate bowl, mix together flour, baking soda and salt.

4. In a large bowl, cream together margarine and brown sugar.

5. Add vanilla, rolled oats mixture and flour mixture to the margarine and brown sugar mixture. Mix well.

6. Stir in dates and walnuts.

7. Pour mixture into a greased 9-inch (2.5 L) square baking pan and bake at 350° F (180° C) for 30 to 35 minutes or until a tooth pick put in the center comes out clean.

8. Set aside to cool.

Note: Frost with Chocolate Mocha frosting if you wish. (see Page 181)

181

Mocha Icing

Makes icing for one cake

2 Tbsp margarine 30 mL 1 ½ cups icing sugar 375 mL

2 tsp cocoa powder 10 mL 1 Tbsp strong coffee, cooled 15 mL 1 tsp vanilla 5 mL

How to Make: 1. In a bowl, mix together margarine, icing sugar, cocoa, vanilla, and coffee

until fluffy.

2. If necessary, thin with extra coffee to make it easy to spread.

3. Spread over cooled cake.

182

Peanut Butter Cookies

Makes 6 dozen cookies

1 cup margarine 250 mL 1 cup brown sugar, packed 250 mL 1 cup sugar 250 mL 2 eggs 2 1 cup peanut butter 250 mL 3 cups flour 750 mL 2 tsp baking soda 10 mL

¼ tsp salt 1 mL

How to Make: 1. Heat oven to 375°F (190°C).

2. In a large bowl, mix with an electric mixer or wooden spoon, margarine, brown sugar and white sugar until mixed.

3. Add eggs and continue mixing until smooth. Mix in peanut butter.

4. Stir in flour, baking soda and salt and mix well.

5. Shape dough into small balls. Place on ungreased cookie sheet. Make sure there is space between the balls. Press with a fork to flatten a bit. Dip the fork in flour if it becomes sticky from the dough.

6. Bake at 375°F (190°C) for 12 to 15 minutes or until the edges start to brown.

183

Peanut Butter Granola Bars

Serves 6 to 9

¼ cup honey 50 mL ¼ cup peanut butter 50 mL ½ tsp vanilla 2 mL

1 ¼ cups oatmeal 300 mL 2 Tbsp sunflower seeds 30 mL

½ cup raisins 125 mL 2 Tbsp sesame seeds 30 mL

How to Make: 1. Heat oven to 350° F (180° C).

2. Heat honey, peanut butter and vanilla in the microwave for 45 seconds on high or in a saucepan over medium heat until well mixed.

3. Mix oatmeal, sunflower seeds, raisins and sesame seeds in a bowl and add honey, peanut butter, vanilla mixture. Mix well.

4. Press into an ungreased 8 inch (2L) square pan and bake at 350° F (180° C) for 15 to 20 minutes.

Note: Makes about 9 bars. Great with a glass of milk.

184

Pear Topped Gingerbread Cake

Serves 8 to 10

Topping: ¼ cup margarine, melted 50 mL ½ cup packed brown sugar 125 mL 1 can (28 oz) pear halves, drained 796 mL

Cake: ¼ cup margarine, softened 50 mL ¼ cup packed brown sugar 50 mL 2 eggs 2 1 cup applesauce 250 mL

½ cup molasses 125 mL 1 ½ cups flour 375 mL

2 tsp ginger 10 mL 1 tsp baking powder 5 mL 1 tsp baking soda 5 mL 1 tsp cinnamon 5 mL

How to Make: Topping: 1. In a bowl mix together butter and brown sugar. Spread on the bottom of a

9-inch (2.5L) square or round baking pan.

2. Lay pears on top, cut side up.

Cake: 1. Heat oven to 350° F (180° F).

2. Mix butter and brown sugar together. Add eggs and beat until well mixed. Stir in applesauce and molasses.

3. In another bowl, mix together flour, ginger, baking powder, baking soda and cinnamon. Stir into applesauce mixture.

4. Spoon batter over pears. Bake for 45 minutes or until a toothpick put in center of the cake comes out clean.

5. Run a knife around the edges of the cake and turn over onto a serving plate. Leave the pan in place for 1 to 2 minutes to allow all the topping to drip down. Serve warm or cool.

185

Vanilla Pudding

Serves 4

2 cups scalded milk 500 mL 3 to 4 Tbsp cornstarch 45 to 60 mL

¼ cup sugar 50 mL 1 pinch salt 1 1 tsp vanilla 5 mL

How to Make: 1. To scald milk, place in a heavy saucepan over medium heat and heat until a

scum forms on the top of the milk.

2. In a small bowl mix the sugar, cornstarch and salt.

3. Stir the sugar mixture into the hot milk in the saucepan and cook at low heat, stirring constantly, until pudding is smooth and thick (about 15-20 minutes).

4. Cool slightly. Add vanilla. Note: • Using 4 Tbsp (60 mL) of cornstarch makes a thicker pudding.

• To make chocolate pudding use 3 Tbsp (45 mL) of cornstarch and 1⁄3 cup (75 mL) sugar. Add 1 square of melted chocolate or 3 Tbsp (45 mL) of cocoa to the sugar, cornstarch mixture before mixing with milk.

• To serve, you can alternate layers of cooked pudding and fruit such as sliced bananas, berries, peaches, oranges or pineapple pieces.

• You can also sprinkle with chopped nuts, toasted coconut, chocolate chips or a spoon of jam or jelly.

186

EExxttrraass

187

Chicken Pita Pockets

Serves 4

2 cups chopped, cooked chicken 500 mL ½ cup mayonnaise or mixture of mayonnaise &

yogurt 125 mL

2 tsp curry powder 10 mL 1 cup grapes, cut in half 250 mL

½ cup chopped peanuts 125 mL 4 pita pocket rounds 4 8 lettuce leaves 8

How to Make: 1. In a small bowl, lightly mix chicken, mayonnaise, curry powder, grapes and

nuts.

2. Cut pita pockets in half to make 8 pockets. Open gently.

3. Put lettuce in each pocket and add chicken mixture.

Note: Serve with a glass of milk and crisp raw vegetables.

188

French Toast

Serves 4

4 eggs, beaten 4 1 cup milk 250 mL 1 Tbsp sugar 15 mL 1 tsp vanilla 5 mL

¼ tsp cinnamon 1 mL 8 slices ½ inch thick French bread or dry bread 8 vegetable oil spray

How to Make: 1. In a shallow bowl, beat together eggs, milk, sugar, vanilla and cinnamon.

2. Dip bread slices into egg mixture, coating both sides (let soak in egg mixture about 10 seconds on each side).

3. Spray a skillet or griddle with vegetable oil spray. Add half of the bread slices and cook for 2 to 3 minutes on each side until golden brown. Keep warm in an oven at low heat, while cooking the rest of the slices.

4. Serve warm with syrup or fruit.

Note: Great with fresh berries or applesauce.

189

Hummus

3 cups canned and drained chickpeas (garbanzo beans)

750 mL

4 cloves garlic, minced 4 6 Tbsp olive oil 90 mL

¾ tsp salt 3 mL 5 Tbsp lemon juice 75 mL dash pepper

How to Make: 1. Place the chickpeas in a blender or food processor, with the remaining

ingredients.

2. Puree until everything is smooth and well mixed. You may need to add more lemon juice or olive oil to make a smooth mixture.

Note: Serve as a dip with fresh vegetables or corn chips. Hummus can also be used as a spread on bread, buns, pitas, or crackers.

190

Pancakes

Makes 12 medium pancakes

2 cup Baking Mix (see Page 159) 500 mL ½ tsp baking soda 2 mL 1 egg, slightly beaten 1 1 Tbsp vinegar 15 mL

1 ⅓ cups milk 325 mL

How to Make: 1. Combine Baking Mix and baking soda in a bowl.

2. Combine the milk and vinegar to make sour milk.

3. Mix together egg and sour milk and add to dry ingredients. Mix lightly. Batter should be lumpy and quite thick for fluffy pancakes. For thinner pancakes, add more milk.

4. Heat griddle or large skillet to medium heat. When a drop of water will bounce on the griddle it is hot enough. Grease griddle for first pancakes only.

5. Spoon about ¼ cup (50 mL) of batter onto pan and cook until bubbles appear on the top surface. Turn and cook other side until lightly brown.

Note:

• You can use 1 ⅓ cup (325 mL) of buttermilk instead of making sour milk.

• To keep pancakes warm, place them on a plate or in a pan in your oven at 150° F (70° C) while preparing others.

• You can use a store bought biscuit mix instead of the Baking Mix.

191

Smoothie

Serves 2 to 3

Base: 1 cup yogurt (any flavor) 250 mL1 cup milk 250 mL1 banana 1

1 ½ cups fruit juice 375 mL2 to 3 ice cubes 2 to 3

Fruit Flavor: 1 to 1 ½ cups total of one of more of the following

fruit: (strawberries - frozen or fresh pineapple chunks, peaches, nectarines, kiwi, mango, blueberries, raspberries)

375 mL

How to Make: In a blender, or food processor, or using a hand held blender, mix all ingredients until smooth. Add ice cubes if you wish. If you are using frozen fruit, you don’t need to add ice cubes.

Note:

• You can add 1 cup (250 mL) soft tofu instead of the yogurt.

• It is easy to make changes to this recipe. Use any fruit. Make it dairy free by not using milk.

• For added flavor, use frozen juice straight from the can.

192

Tuna Melts

Serves 4

1 can (7 oz) tuna, drained 213 mL ¼ cup finely chopped celery 50 mL ¼ cup finely chopped green onion 50 mL ¼ cup mayonnaise or yogurt 50 mL

pepper to taste 4 English muffins, split 4

½ cup grated cheddar cheese 125 mL

How to Make: 1. In a small bowl, combine tuna, celery, onion, mayonnaise and pepper.

2. Toast one side of the muffin in the oven (on broil setting) or use toaster oven.

3. Turn muffins over and spread with tuna mixture. Top with grated cheese.

4. Return to oven or toaster oven and broil or toast until cheese is heated and bubbly.

Note:

• You can substitute small hamburger buns for English muffins.

• This recipe will also work with canned shrimp, salmon or crab.