Better Shepherd’s Pie



Recipes: Guide to Sustainable MenusList of Recipes TOC \o "1-3" Better Shepherd’s Pie PAGEREF _Toc465698342 \h 1Thai Peanut Noodles PAGEREF _Toc465698343 \h 3Vegan Chia Pudding PAGEREF _Toc465698344 \h 4Annie’s Vegetarian Tourtière PAGEREF _Toc465698345 \h 5Quick Miso Soup PAGEREF _Toc465698346 \h 6Shakshuka PAGEREF _Toc465698347 \h 7Banana Bread with Cricket Powder PAGEREF _Toc465698348 \h 8Tomato & Chicken Soup PAGEREF _Toc465698349 \h 9Salmon croquettes PAGEREF _Toc465698350 \h 10Riz patties PAGEREF _Toc465698351 \h 11Pork and Lentil Meatball Stew PAGEREF _Toc465698352 \h 12Veggie Hamburger-Steak with Vegetable Puree PAGEREF _Toc465698353 \h 13Mexican style salad PAGEREF _Toc465698354 \h 15Oat-Berry Vegan Bars PAGEREF _Toc465698355 \h 17Barley & Chicken Soup PAGEREF _Toc465698356 \h 18Vegetarian Quinoa-Stuffed Peppers PAGEREF _Toc465698357 \h 19Chicken Mac & Cheese with Squash and Beans PAGEREF _Toc465698358 \h 20Vegan Pumpkin Muffins PAGEREF _Toc465698359 \h 22Toasted Barley and Wild Rice Salad PAGEREF _Toc465698360 \h 23Three Sisters Stew with Bannock* PAGEREF _Toc465698361 \h 24Applesauce with Chocolate Crunch PAGEREF _Toc465698362 \h 26Pickled Beets PAGEREF _Toc465698363 \h 27Infused Water PAGEREF _Toc465698364 \h 28Homemade Hummus PAGEREF _Toc465698365 \h 29? Cheesy ? Roasted Acorn Squash PAGEREF _Toc465698366 \h 30Bone Broth* PAGEREF _Toc465698367 \h 31Moose Stew* PAGEREF _Toc465698368 \h 32Note: Recipes with an asterisk (*) are already adapted for foodservices.Better Shepherd’s Pie Recipe adapted from Caroline Cognac (Chambly) by M. Achard and A. Al-Akhras, Nutrition students, Université de Montréal Prep time 20 minutes Cook time 55 minutesServings 6 portions of 440 g Ingredients5 medium white potatoes, peeled and diced 1 medium sweet potato, peeled and diced30 ml (2 tbsp) butter125 ml (? cup) milk15 ml (1 tbsp) olive oil ? medium onion, minced350 g de lean ground beef5 ml (1 tsp) ground tumeric? red bell pepper, diced small2 carrots, grated1 can (398 ml/14 oz) brown lentils, rinsed and drained 1 can (398 ml/14 oz) creamed corn1 can (341 ml/12 oz) sodium-reduced corn niblets, drainedSalt and pepper, to tasteDirectionsPreheat oven to 190°C (375°F).Place potatoes and sweet potatoes in a large pot. Fill with water, bring to a boil and cook for 20 minutes, until tender. Drain and transfer back to pot. Add butter and milk, and mash. Set aside. Meanwhile, sauté the onions in the olive in a large skillet over medium-high heat.Add beef and cook for 10 minutes, until cooked through and browned. Add turmeric and vegetables. Continue cooking for a few minutes, until tender. Add lentils and mix with a wooden spoon. Pour the beef mixture into a square oven-safe dish of 8 inches (20 cm). Add the corn niblets and creamed corn on top of the beef mixture. Top with mashed potatoes. Cook in oven about 20 minutes, until the top is golden. Broil for 5 minutes if necessary. Let cool 10 minutes before serving. Nutrition Facts(Per portion)Energy: 496 kcals Protein: 28 gCarbohydrates: 65 gTotal fat: 15,5 g Sodium: 420 mg Fibre: 7,5 gThai Peanut NoodlesRecipe adapted, from Chungah (Damn Delicious) : time 15 minutes Cook time 10 minutesServings 4 portions Ingredients Noodles170 g Asian-style noodles 15 mL (1 tbsp) olive oil2 chicken breasts (about 340 g), cut into 2 cm cubes500 mL (2 cups) minced green cabbage2 carrots, peeled, julienned30 mL (2 tbsp) peanuts (optional)Sauce60 mL (? cup) smooth natural peanut butter60 mL (? cup) sodium-reduced soya sauce3 cloves garlic, minced 30 mL (2 tbsp) brown sugar15 mL (1 tbsp) grated ginger15 mL (1 tbsp) rice vinegar5 mL (1 tsp) sesame oilDirectionsIn a large pot of boiling water, add noodles and cook according to instructions on the package. Set aside.Heat oil in a large pan over medium heat. Add chicken and cook until golden, about 5 minutes. Add cabbage and carrots. Cook for 2 minutes, until vegetables are tender. In a small bowl, whisk together all sauce ingredients.Add sauce and noodles to the pan and mix well. Serve warm.Vegan Chia PuddingRecipe from Marilou (3 fois par jour): time 5 minutes Cook time 0 minutesWaiting time 3 hoursServings 8 portionsIngredients 180 mL (3/4 cup) chia seeds750 mL (3 cups) unsweetened soy milk250 mL (1 cup) maple syrup250 mL (1 cup) bananas, purée (about 2 bananas)DirectionsMix all ingredients in a large bowl.Split into eight portions and refrigerate at least 3 hours (can be done 12 hours in advance). Serve cold.Annie’s Vegetarian TourtièreRecipe by A. MarquezPrep time 10 minutes Cook time 30 minutesServings 6 portions Ingredients125 mL (? cup) dry green lentils250 mL (1 cup) reduced sodium vegetable broth1 pack (227 g) white mushrooms1 pack (454 g) firm tofu, cubed30 mL (2 tbsp) canola oil250 mL (1 cup) diced onions5 mL (1 tsp) cinnamon1,25 mL (? tsp) ground nutmeg1,25 mL (? tsp) ground cloves1,25 mL (? tsp) salt 1,25 mL (? tsp) ground pepper45 mL (3 tbsp) water45 mL (3 tbsp) Dijon mustard45 mL (3 tbsp) reduced sodium soya sauce300 g white potatoes, peeled and diced small (about 250 mL)2 pastry dough, rolled outDirectionsIn a small pot, boil lentils and broth. Simmer for 15 minutes, until lentils are tender. Let cool.Preheat oven to 190°C (375°F).In a food processor, chop together mushrooms, tofu and lentils. hacher ensemble les champignons, le tofu et les lentils, until mixture resembles the texture of ground meat. Set aside.In a large skillet, heat oil over medium-high heat. Sauté onions and spices about 2 minutes. Add water and mushroom mixture. Mix well. Add Dijon, soya sauce and potatoes to skillet. Cook for about 10 minutes, until potatoes are cooked through. Meanwhile place one dough on the bottom of a 9-inch round pie pan. Add legume mixture to pan, and top with the 2nd dough. Cook in oven for about 45 minutes, until the dough is slightly browned.Quick Miso SoupRecipe adapted from Minimalist Baker: time 5 minutes Cook time 10 minutesServings 8 portionsIngredients 1 L (4 cups) reduced sodium vegetable broth2 nori sheets (about ? cup), in slivers45 mL (3 tbsp) miso paste250 mL (1 cup) frozen spinach125 mL (? cup) firm tofu, cut in 1 cm cubesDirectionsBring vegetable broth to boil in a large casserole. Reduce heat and let simmer. Add nori sheets and simmer about 5 minutes.Add miso, spinach and tofu. Stir to combine well. Simmer about 5 minutes.Serve warm. ShakshukaRecipe adapted from the cookbook The smart palate: time 10 minutes Cook time 20 minutesServings 6 portions Ingredients 15 mL (1 tbsp) olive oil1 onion, minced1 green bell pepper, stem and seeds removed, diced small3 cloves garlic, minced5 mL (1 tsp) ground cumin5 mL (1 tsp) chilli powder2,5 mL (? tsp) salt1,25 mL (? tsp) ground pepper1 can (20 oz) whole tomatoes250 mL (1 cup) frozen spinach142 g feta cheese, crumbled6 eggs DirectionsPreheat oven to 190°C (375°C).Heat oil in a large ovenproof skillet over medium heat. Add onions and bell pepper, and sauté about 5 minutes, until softened.Stir in garlic and spices, and cook for another minute. Add tomatoes and spinach, and simmer about 10 minutes until sauce thickens. Sprinkle with cheese. Using a wooden spoon, make six small indentations in the sauce and gently break eggs into grooves. Transfer skillet to oven, and cook another 12 minutes, until eggs are just set. Separate into six servings. Banana Bread with Cricket PowderRecipe adapted from Cookie and Kate Prep time 10 minutes Cook time 55 minutesServings 10 portionsIngredients 60 mL (? cup) olive oil 125 mL (? cup) maple syrup (or honey)2 eggs250 mL (1 cup) puréed bananas (about 2 bananas)60 mL (? cup) 1% milk5 mL (1 tsp) vanilla430 mL (1? cups) whole-wheat flour125 mL (? cup) cricket flour5 mL (1 tsp) baking soda2,5 mL (? tsp) salt125 mL (? cup) chocolate chips (optional)DirectionsPreheat oven to 165°C (325°F). Grease a bread tin (9 x 5 inches).In a large bowl, whisk wet ingredients until homogeneous.In a small bowl, mix dry ingredients. Add to wet ingredients with a wooden spoon. Add chocolate chips and gently fold in (optional). Pour dough into the tin. Cook in oven for 25 minutes, until a toothpick inserted comes out clean.Let cool in the tin.Tomato & Chicken SoupRecipe adapted by G. Labelle-Brissette and T. Lafontaine-Giguère, Nutrition students, Université de MontréalPrep time 20 minutes?Cook time 20 minutesServings?6 portions of 500 mL?Ingredients30 mL (2 tbsp) canola oil2 onions, minced3 cloves garlic, minced400g (about 5 pieces) chicken thighs, cut into cubes500 mL (2 cups) carrots, peeled, and diced small1 can (796 ml/28 oz) diced tomatoes1,25 L (5 cups) reduced sodium chicken broth250 mL (1 cup) orzo45 mL (3 tbsp) maple syrup (or sugar)10 mL (2 tsp) dried oreganoSalt and pepper, to tasteDirections?1. ??Heat oil in a large pot over medium-high heat. Sauté onions and garlic until softened. ?2. ?Add chicken and cook for about 5 minutes, until golden. Add carrots and cook for 2 minutes, until softened.?3. ?Add tomatoes, broth, orzo, syrup, and oregano and mix until combined. Let simmer about 15 minutes. Add salt and pepper, if necessary. Serve warm. Nutrition facts(1/6 of recipe)?Energy: 330 kcals ? ? Protein: 22 g Carbohydrates: 33 g ? ? ? ? ??? ? Total fat: 13,5 g??????????Sodium: 460 mg? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? Fibre: 5,0 g Salmon croquettesRecipe adapted from Ricardo: time 20 minutes Cook time 10 minutesServings 4 portions (8 croquettes) Ingredients3 cans (213 g) of sustainable salmon, drained 125 ml (? cup) panko2 eggs, beaten60 ml (? cup) greek yogourt 2%1 red bell pepper, diced small2,5 ml (? tsp) garlic powder1,25 ml (1/4 tsp) salt1,25 ml (1/4 tsp) ground pepper15 ml (1 tbsp) sriracha60 ml (? cup) canola oil, dividedDirectionsIn a large bowl, mix all ingredients except for the canola oil. Make 8 balls and press down slightly to create discs.In a large anti-adhesive pan, heat 2 tbsp oil over medium heat. Cook 4 croquettes at a time, about 2 minutes per side. Repeat with the remaining croquettes. Serve warm. Riz pattiesRecipe adapted from Marilou (3 fois par jour) by L. Chamberland and M. Charland Larivière, Nutrition students, Université de Montréal: Prep time 25 minutes Cook time 20 minutesServings 6 portions (18 croquettes) Ingredients500 ml (2 cups) brown rice, rinsed?1 carrot, peeled?? broccoli, stems removed?? can (540 ml/18 oz) chickpeas, rinsed and drained3 cans (170g) tuna, in water, reduced sodium, drained ?60 ml (? cup) reduced sodium soya sauce2 cloves of garlic, minced?30 ml (2 tbsp) lemon juice?60 ml (? cup) tomato paste 2 eggs30 ml (2 tbsp) cornstarch Pinch of saltPinch of ground pepperDirectionsPreheat oven to 400°F (200 °C). Line two baking sheets with parchment paper. Place rice in a large pot of 4 cups of water. Cover and bring to a boil. Reduce heat and simmer for 12 to 15 minutes, until tender. Remove from heat, and let stand for 5 minutes without removing the lid. In a food processor, chop carrots and broccoli. Add chickpeas and pulse until homogenous. In a large bowl, add the mixture of chickpeas, tuna, rice, soya sauce, garlic, lemon juice, tomato paste, eggs, cornstarch, salt and pepper. Mix well.Make 18 croquettes and place them on the baking sheets. Cook in oven for 20 minutes, until slightly browned. Serve warm.Nutrition Facts(For 3 croquettes)Energy: 400 kcals Protein: 24 gCarbohydrates: 65 gTotal fat: 4,5 g Sodium: 470 mg Fibre: 5 gPork and Lentil Meatball StewRecipe adapted from La Cuisine de Jean-Philippe by L. Dubé and I. Dubuc, Nutrition students, Université de Montréal: time 30 minutes Cook time 25 minutesServings 6 portions of 310 ml (1 ? cup)Ingredients 250 g lean ground pork? can (540 ml) green lentils, rinsed and drained60 ml (? cup) plan breadcrumbs1 onion, minced1 egg5 ml (1 tsp) ground dried mustard1 ml (? tsp) ground nutmeg5 ml (1 tsp) dried basil5 ml (1 tsp) ground oregano180 ml (? cup) flour1 ml (? tps) ground cinnamon1 ml (? tsp) ground cloves250 ml (1 cup) cold water1 can (946 ml) vegetable broth Pinch of saltPinch of ground pepperDirectionsMix pork, lentils, breadcrumbs, onion, egg, mustard, nutmeg, basil, and oregano in a large bowl. Using a spoon, make 18 meatballs of approximately 30 ml (2 tbsp) of mixture per ball. Refrigerate. In a small skillet, brown 125 ml (? cup) of flour over medium heat. Mix and cook 3 minutes, or until the flour has turned light brown..In a small bowl, mix the browned flour, remaining flour, cinnamon and cloves. Whisk in water to create a homogenous paste.In a large pot, bring the paste and the broth to a boil. Reduce heat and add meatballs while simmering. Add salt and pepper. Cook for 20 minutes, until the mixture reaches an internal temperature of 160 °F (71°C). Serve warm.Nutrition Facts ? of recipeEnergy: 240 kcals Protein: 17,5 gCarbohydrates: 25 gTotal fat: 8,0 g Sodium: 120 mgFibre: 3,0 gVeggie Hamburger-Steak with Vegetable PureeRecipes adapted from Ricardo & Mme Carrée (Canal Vie) by R. Popa and M. Parenteau, Nutrition students, Université de MontréalPrep time 20 minutes Cook time 30 minutesServings 6 portions of 540g (one steak)Ingredients Gravy TVP-Meat Steak90 ml (6 tbsp) butter 125 g de lean ground beef125 ml (? cup) flour 80 g dried texturized vegetal protein5 ml (1 tsp) ground dried mustard 1 egg 2,5 ml (? tsp) chilli powder 60 ml (? cup) plain breadcrumbs 2,5 ml (? tsp) paprika 2,5 ml (? tsp) onion powder2,5 ml (? tsp) onion powder 2,5 ml (? tsp) garlic powder2,5 ml (? tsp) garlic powder 2,5 ml (? tsp) paprika2,5 ml (? tsp) Cayenne pepper 2,5 ml (? tsp) ground dried coriander 1 L (4 cups) sodium-reduced beef broth 2,5 ml (? tsp) salt15 ml (1 tbsp) sodium-reduced ketchup 2,5 ml (? tsp) ground cumin5 ml (1 tsp) Worcestershire sauce 2,5 ml (? tsp) ground turmeric 2,5 ml (? tsp) ground pepper 15 ml (1 tbsp) canola oil 1 onion, mincedClapshot purée 750 ml (3 cups) rutabaga, peeled, cubed 750 ml (3 cups) Yukon potatoes, peeled, cubed Green beans 45 ml (3 tbsp) butter 450 g frozen green beans 45 ml (3 tbsp) 3,25% milk 15 ml (1 tbsp) butter2,5 ml (? tsp) dried parsley 2 cloves of garlic, minced1 ml (? tsp) salt Pinch of salt1 ml (? tsp) ground nutmeg1 ml (? tsp) ground pepperDirectionsGravyIn a large skillet over medium heat, melt butter. Add flour. Whisk constantly for 3 minutes, until flour has browned.Add spices to the roux and cook one minute longer. Whisk in beef broth, ketchup and Worcestershire sauce, and bring to a boil. Reduce heat to low, and let simmer for 10 P-Meat SteakIn a medium bowl, rehydrate the TVP with 400 ml of water, and wait 5 minutes.In a large bowl, mix the beef, TVP, egg, breadcrumbs and spices. Make 6 balls, and flatten to create discs. Heat oil in a large skillet over medium heat. Add discs in the skillet and cook 4 minutes each side, until golden. Set aside. In the same skillet, cook onions over medium heat about 2 minutes, in the cooking juice.Add the gravy to the onions and heat. Add balls and let simmer 5 minutes. Clapshot Purée In a large pot of boiling water, cook rutabaga and potatoes for 30 minutes, until overly tender. Drain and transfer to a food processor. Puree the vegetables, along with the butter, milk and spices in the processor. Green beansIn a medium pot of boiling water, cook green beans for one minute to unfreeze them. Drain. In a large skillet, melt butter over medium heat. Sauté the garlic about 1 minute, until fragrant. Add the green beans and salt, and sauté 2 minutes, until cooked through. Nutrition Facts(? of recipe)Energy: 470 kcals Protein: 16,5 gCarbohydrates: 43 gTotal fat: 26 g Sodium: 470 mgFibre: 6,5 gMexican style saladRecipe adapted from IGA by S. Vlaslov and F. Vallières, Nutrition students, Université de MontréalPrep time 25 minutes Cook time 25 minutesServings 6 portions of 500 ml Ingredients Salad15 mL (1 tbsp) canola oil5 mL (1 tsp) ground paprika 5 mL (1 tsp) chilli powder680 mL (2 ? cups) sweet potatoes, peeled, cut into cubes? large red onion, minced1 green bell pepper, diced small? English cucumber, diced small 250 mL (1 cup) sliced radishes500 mL (2 cups) minced red cabbage 500 mL (2 cups) diced tomatoes1 ? cans (540 ml/19 oz) black beans, drained and rinsed1 can (341 ml/12 oz) corn niblets, no salt addedVinaigrette180 mL (? cup) plain greek yogourt60 mL (? cup) mayonnaise1 clove garlic, minced60 mL (? cup) minced parsley15 mL (1 tbsp) lime juice5 mL (1 tsp) chilli powderDirectionsPreheat oven to 230°C (450°F). Line a baking sheet with parchment paper.In a medium bowl, mix oil, paprika, chilli and potatoes. Place onto parchment paper. Cook in overn until potatoes are tender and golden, about 25 minutes, mixing halfway. Reserve.Meanwhile, mix onion, pepper, cucumber, radishes, cabbage, tomatoes, beans, and corn in large bowl. Once cooled, add sweet potatoes.Whisk all vinaigrette ingredients until homogeneous. Refrigerate until service. Mix salad and vinaigrette together. Serve cold. Nutrition facts1/6 of recipeEnergy: 360 kcals Protein: 14 gCarbohydrates: 57 gTotal fat: 11 g Sodium: 480 mgFibre: 15,5 gBlueberry, Buttermilk and Buckwheat PancakesRecipe adapted from the cookbook The smart palate: Prep time 10 minutes Cook time 25 minutesServings 6 portions of 2 pancakesIngredients 250 mL (1 cup) whole-wheat flour250 mL (1 cup) buckwheat flour10 mL (2 tsp) baking powder5 mL (1 tsp) baking soda2,5 mL (? tsp) salt2,5 mL (? tsp) cinnamon500 mL (2 cups) buttermilk30 mL (2 tbsp) honey1 egg500 mL (2 cups) frozen blueberries15 mL (1 tbsp) canola oil, dividedDirectionsIn a large bowl, mix dry ingredients. In a small bowl, whisk wet ingredients until homogeneous, except for the blueberries and the oil. Add blueberries to dry ingredients using a wooden spoon, and mix until covered. Add wet ingredients to the dry ingredients. Heat 1 tsp of oil on an anti-adhesive skillet over medium heat. Ladle about ? cup of batter onto skillet. Cook approximately 2 minutes, until bubbles start to form, then turn over pancake and cook for another two minutes. Repeat with the rest of the batter, adding 1 tsp of oil when necessary. Oat-Berry Vegan BarsRecipe adapted from Liz (I Heart Vegetables) by S. Pagé-Dufour and J. Parenteau, Nutrition students, Université de Montréal: time 15 minutes Cook time 50 minutesServings 6 portions de 80 g Ingredients180 mL (? cup) oats45 mL (3 tbsp) canola oil60 mL (? cup) brown sugar 250 mL (1 cup) frozen mixed berries 80 mL (1/3 cup) whole-wheat flour2,5 mL (? tsp) cornstarch0,5 mL (1/8 tsp) baking soda10 mL (2 tsp) sugar0,5 mL (1/8 tsp) saltDirectionsPreheat oven to 350 °F (180 °C). Line a rectangular bread pan (9 x 5 inches/23 x 13 cm) with a parchment paper, leaving the sides longer than the pan. In a medium bowl, combine oats, brown sugar, flour, baking soda, and salt.Add oil to the preparation and mix until crumbly.Press 1 cup (250 mL) of the crumble into the bread pan, and cook in oven for 20 minutes, or until golden. Set aside.In a small bowl, combine the frozen berries, cornstarch and sugar. Pour the berry mixture on top of the cooked crumble. Sprinkle the remaining crumble on top of the fruit. Cook for 30 minutes, until the crumble is golden and berries are bubbly.Let cool completely, remove from pan, and cut into 6 bars.Nutrition Facts? of recipeEnergy: 250 kcals Protein: 5,0 gCarbohydrates: 36 gTotal fat: 9,5 g Sodium: 65 mgFibre: 4,5 gBarley & Chicken SoupRecipe adapted from Ricardo by A. De Jaham and A. Mansour, Nutrition students, Université de Montréal: time 25 minutes Cook time 1 hour 10 minutesServings 6 portions of 500 mL Ingredients10 mL (2 tsp) olive oil, divided360 g chicken breasts, cut into strips1 large onion, diced?5 carrots, peeled, diced small 2 celery stalks, diced small?1 red pepper, cut into 1 cm cubes?3 cloves garlic, minced 300 g barley, rinsed?900 mL (3,6 L) reduced sodium chicken broth 1,6 L (6 ? cups) water ?5 mL (1 tsp) dried thyme ?60 mL (4 tbsp) fresh parsley, minced?2 bay leaves?5 mL (1 tsp) ground pepper DirectionsHeat 5 mL of oil in a large pot over medium heat. Add chicken and cook until golden, about 7 minutes. Using two forks, pull chicken apart. Reserve.Using the same pot over medium heat, heat 5 mL of oil. Sauté onion about 3 minutes, until tender. Add carrots, celery and pepper, cook 3 minutes until tender. Add garlic, barley, chicken, broth, water, spices and herbs to the pot. Mix well. Bring to a boil over high heat. Reduce heat and let simmer, covered, for 50 minutes, until the barley is tender. Serve warm. ?Nutrition facts(1/6 of recipe)Energy: 310 kcals Protein: 22 gCarbohydrates: 47 gTotal fat: 4,5 g Sodium: 470 mg Fibre: 11 gVegetarian Quinoa-Stuffed PeppersRecipe adapted from Caroline McCann (Foodlavie) by ?. Tourigny-St-Onge and S. Stundon, Nutrition students, Université de Montréal: time 20 minutes Cook time 35 minutesServings 6 portions of 210 gIngredients 3 green bell peppers, halved125 ml (? cup) quinoa, dry250 ml (1 cup) water30 ml (2 tbsp) butter60 ml (? cup) minced red onions250 ml (1 cup) cubed zucchini250 ml (? cup) chopped tomatoes (about 2 medium)1 lemon (zest and juice)375 ml (175 g) grated mozzarella cheese180 ml (? cup) black beansSalt and pepper, to tasteDirectionsPreheat oven to 190°C (375°F). Line a baking sheet with parchment paper or silicone mat.Rinse quinoa under cold water. Transfer to a pot with water. Bring to boil, then simmer for 5 minutes. Remove from heat without removing the lid. Set aside.Melt butter in a large skillet over medium heat. Add onions and zucchini, and cook for 4 minutes, until golden. Add tomates, lemon zest and juice, and remove from heat. In a large bowl, mix cooked quinoa with 1 cup of cheese (250 ml), cooked vegetables and beans. Season with salt and pepper.Place the bell peppers inside up onto the parchment paper. Split mixture into the 6 pepper halves. Sprinkle with remaining cheese. Cook in over for 25 minutes. Broil for 2 minutes if cheese has not browned. Serve warm.Nutrition Facts? of recipeEnergy: 230 kcals Protein: 11 gCarbohydrate: 19,5 gTotal fat: 12,5 g Sodium: 340 mgFibre: 4 gChicken Mac & Cheese with Squash and BeansRecipe adapted from Ricardo, Cuisine Futée Parents Pressés & Metro by J. Desrochers and R. Desrosiers, Nutrition students, Université de MontréalPrep time 10 minutes Cook time 25 minutesServings 6 portions of 310 ml (1? cup)Ingredients Simultaneous steps300 g (2 ? cups) whole-wheat macaroni310 ml (1 ? cup) sodium-reduced chicken broth300 g (3 cups) butternut squash, peeled and diced 30 ml (2 tbsp) canolaoil350 g chicken thighs, bones and skin removedOther steps 250 g (2/3 of 540 ml can) sodium reduced white beans, rinsed and drained0,5 ml (1/8 tsp) cayenne pepper2,5 ml (1/2 tsp) dried ground mustard2,5 ml (1/2 tsp) garlic powder2,5 ml (1/2 tsp) ground tumeric0,5 ml (1/8 tsp) salt0,5 ml (1/8 tsp) ground pepper180 ml (3/4 cup) milk, divided30 ml (2 tbsp) cornstarch150 g (2 cups) grated old orange cheddar cheese 15 ml (1 tbsp) minced chives (optional)DirectionsSimultaneous stepsIn a large pot of boiling water, cook pasta according to package, until al dente. Drain and set aside. Meanwhile, in a large pot, boil the broth and squash. Reduce heat and cover. Simmer until squash is overly tender, about 15 minutes (can be easily mashed with a fork). Set aside without draining. Heat oil in a large skillet over medium heat. Cook chicken, about 8 minutes per side, until cooked through. Let cools slightly, and cut chicken into cubes. Set aside. Other stepsAdd beans, spices, ? cup (125 ml) of milk and squash to a blender. Blend until smooth. Mix cornstarch with remaining milk (? cup). Add to squash sauce and mix with a wooden spoon. Transfer squash sauce back to the pot, and bring to a boil, whisking constantly. Let simmer for about 2 minutes, until thickened. Remove from heat. Add cheese and chicken to sauce. Mix until all the cheese has melted. Add pasta to the sauce and mix until combined. Sprinkle with chives (optional) and serve warm.Nutrition Facts? of recipeEnergy: 490 kcals Protein: 29 gCarbohydrates: 57 gTotal fat: 18 g Sodium: 280 mgFibre: 7,5 gVegan Pumpkin MuffinsRecipe adapted from Cookie and Kate: time 10 minutes Cook time 25 minutesServings 8 portionsIngredients 60 mL (? cup) olive oil 125 mL (? cup) honey2 flax eggs*250 mL (1 cup) pumpkin purée 60 mL (? cup) unsweetened soya milk5 mL (1 tsp) vanilla430 mL (1? cup) whole-wheat flour80 mL (1/3 cup) oats 5 mL (1 tsp) baking powder2,5 mL (? tsp) salt2,5 mL (? tsp) cinnamonDirectionsPreheat oven to 165°C (325°F). Line 12 cups in a muffin tin with silicone or paper cups (or grease with oil). In a large bowl, whisk wet ingredients until homogeneous. In a small bowl, mix dry ingredients. Add to wet ingredients with a wooden spoon. Divide the batter between the muffin cups, filling to the top. Cook in over for 25 minutes, until a toothpick inserted in a muffin comes out clean.Let muffins cool in the tin before removing them.*To make 2 flax eggs, simply mix together 30 mL (2 tbsp) of ground flax seeds with 90 mL (6 tbsp) of water, and leave for 15 minutes until mixture thickens.Toasted Barley and Wild Rice Salad Recipe from Canada’s Food Guide (Emily Richards): time 15 minutes Cook time 35 minutesServings 6 portionsIngredients 125 mL (? cup) pot barley125 mL (? cup) wild rice250 mL (1 cup) reduced sodium chicken broth250 mL (1 cup) water1 yellow bell pepper, chopped1 zucchini, chopped1 tomato, diced30 mL (2 tbsp) cider vinegar15 mL (1 tbsp) Dijon mustard10 mL (2 tsp) olive oil1 clove garlic, minced1,25 mL (1/4 tsp) ground pepper375 mL (1 ? cups) chopped cooked turkey (approx. 180 g)60 mL (1/4 cup) chopped fresh parsleyDirectionsIn a saucepan, toast barley and wild rice over medium heat, stirring for 3 minutes. Add broth and water; bring to a boil. Reduce heat to a simmer, cover and cook for about 30 minutes or until barley and rice are tender but still chewy and firm. Remove from heat and let cool slightly.In a large bowl, combine cooled barley-rice mixture with bell pepper, zucchini and tomato.In a small bowl, whisk together vinegar, mustard, oil, garlic and pepper. Drizzle over top of barley-rice mixture and stir to coat. Stir in turkey and parsley until well distributed. Serve cold.Three Sisters Stew with Bannock* Recipe from CHU Ste-Justine (Montreal)Prep time 15 minutes Cook time 1 hour 5 minutesServings 32 x 185 g of stew and 36 x 86 g of bannockIngredients Stew1,03 kg cubed beef 60 g canola oil515 g frozen chopped onions1,6 L cold water2,1 kg canned diced tomatoes, no salt added53 g lemon juice 34 g minced garlic in oil5 g ground sage46 g chilli powder2,7 g salt41 g beef broth base 436 g frozen chopped green beans597 g frozen corn 875 g canned red beans, rinsed and drained950 g frozen cubed squash Bannock1,6 kg flour150 g sugar 90 g double action baking powder6 g salt1,26 g cold waterDirectionsFor the stewIn a braising pan over medium heat, brown beef in the oil. Add onions and cook for 2 minutes, until translucent. Add water, tomatoes, and lemon juice. Bring to a boil. Add garlic, sage, chilli powder, salt and broth base. Mix. Simmer, covered, for 45 minutes. Add green beans and corn, let simmer for 10 minutes. Add red beans and squash, and simmer for 5 minutes.For the bannockWhile the stew simmers, preheat oven to 350°F and cover baking pans with parchment paper. In a large bowl, mix together all dry ingredients. Gradually add water until the dough forms a ball. Separate the dough into balls of 515 g. Form a loaf with each ball.Place 3 loaves per pan such that the loaves do not touch each other.Cook in oven for 35 minutes, until the loaves become golden.Cut each loaf into 6 pieces. Serve stew warm with a slice of bannock.*Recipe for foodservice use (adapted for large quantities)Applesauce with Chocolate Crunch Recipes from Ricardo (applesauce) and the cookbook The smart palate (chocolate crunch): and time 10 minutes Cook time 25 minutesServings 25 portionsIngredients Applesauce375 mL (1? cups) water3 L (12 cups) de McIntosh apples, stems and seeds removed, cut into small cubesChocolate crunch250 mL (1 cup) dark chocolate750 mL (3 cups) multi-grain cereals 125 mL (? cup) almond slivers60 mL (? cup) unsweetened coconut flakesDirectionsCompote de pommesIn a large pot, boil water and apples. Reduce heat and simmer about 10 minutes, until apples are soft. In a food processor, puree the apples. Let cool completely before serving.Chocolate crunchLine a large baking sheet with parchment paper or a silicone mat. Melt chocolate over a bain marie. Once melted, add the cereals until they are all coated with the chocolate.Add almonds and coconut flakes, and mix well. Scoop about 2 tbsp (30 mL) to form a ball, and place on the parchment. Repeat until no cereals remain. Refrigerate about 30 minutes, until chocolate hardens. Pickled BeetsRecipe by Ricardo: time 20 minutes Cook time 60 minutesServings 4 x 500 mL jars (2 L)Ingredients 2 kg (4 lbs) beets, scrubbed500 mL (2 cups) white vinegar375 mL (1 ? cups) sugar15 mL (1 tbsp) mustard seeds5 mL (1 tsp) saltDirections In a large pot of boiling water, cook the beets, covered, until they are tender, about 1 hour. Set aside 1 cup (250 mL) of filtered cooking water. Plunge the beets into cold water. Drain, peel and cut the beets into quarters or slices. Set aside.In another saucepan, bring the reserved cooking water, vinegar, sugar, mustard seeds and salt to a boil.Put the beets into sterilized jars and cover with the boiling marinade. Seal. Sterilize if desired (35 minutes in boiling water).Infused WaterPrep time 5 minutes Cook time 0 minutesServings 6 portionsIngredients6 cups of water Combination of fresh/frozen fruits and vegetables (about ? cup each)DirectionsFill a large pitcher with 6 cups of water. Add desired combination of fruits and vegetables. For better flavour, prepare at least 2 hours in advance. Serve cold, within 24 hours. *Creative variations: Lemon and strawberryLime and raspberryCucumber and honeydewOrange et peachBlueberry and lemonKiwi and watermelonPineapple and raspberryCantaloupe and honeydewAnd any other combo! Homemade HummusRecipe from Emily Richards for Canada’s Food Guide : Prep time 5 minutes Cook time 0 minutesServings 8 portions of 60 mLIngredients1 can (540 ml/19 oz) reduced sodium chickpeas, drained and rinsed60 mL (? cup) tahini5 mL (1 tsp) ground cumin 60 mL (? cup) reduced sodium vegetable broth15 mL (1 tbsp) lemon juice1 clove garlic30 ml (2 tbsp) waterDirectionsIn a food processor bowl, combine all ingredients. Pulse until smooth. Add more water as necessary to make a smooth textured hummus.*Take hummus to the next level with these fantastic variations:Navy Bean Hummus: Omit chickpeas and tahini. Replace with 1 can (540 mL/19 oz) reduced sodium navy beans, drained and rinsed. Stir in 30 mL (2 tbsp) chopped fresh basil with the garlic.Roasted Red Pepper Hummus: Omit tahini and use 250 mL (1 cup) chopped roasted red peppers instead.Herbed Hummus: Stir in 60 mL (1/4 cup) of your favourite chopped herbs, such as basil, parsley, cilantro or mint.Sundried Tomato Hummus: Add 125 mL (1/2 cup) soaked sundried tomatoes, and use the reserved soaking liquid instead of the vegetable broth? Cheesy ? Roasted Acorn SquashRecipe adapted from S. Hassing et J. Beacom (The Real Food Dietitians): Prep time 10 minutes Cook time 25 minutesServings 6 portions Ingredients900 g (2 lbs) acorn squash (about 1 medium), peeled, seeds removed, cut in ?-inch slices15 mL (1 tbsp) canola oil2,5 mL (? tsp ) garlic powder 2,5 mL (? tsp) dried oregano0,5 mL (1/8 tsp) ground pepper 30 mL (2 tbsp) nutritional yeastDirectionsPreheat oven to 200°C (400°F).In a large bowl, mix squash and oil. Add garlic, oregano and pepper, and mix until squash is coated. Transfer to a large sheet pan covered in parchment paper.Cook in oven about 25 minutes, until the squash is tender and slightly browned. Garnish sliced squash with nutritional yeast. Serve warm.Bone Broth*Recipe from Whitehorse General Hospital (Yukon)Prep time 1 hour 10 minutes Cook time 4 hoursServings 20 x 180 mLIngredients2 kg (4.5 lbs) beef bone marrow, 4 to 6 inches; and/or chicken backs necks; or ham, boned and rolled; or caribou bones; bones roasted for 1 to 2 hours, if appropriate7.5 ml (1? tbsp) salt3 bay leaves1.25 ml (1/8 tsp) ground pepper7.5 ml (1? tbsp) thyme10 ml (2 tsp) apple cider vinegar6 L (24 cups) water330 g (725 oz) carrots120 g (265 oz) celery5 ml (1 tsp) minced garlic10 g (22 oz) lettuce10 g (22 oz) mushrooms227 g (500 oz) onions125 ml (? cup) chopped fresh parsley10 g (22 oz) tomatoesDirectionsPlace bones in steam kettle with water. Add all remaining ingredients. Bring to a boil over high heat.Reduce heat and simmer for 2 to 4 hours.Strain broth.Place in a blast chiller and chill until 4°C is reached. Store in freezer until needed. All meat/bone and vegetables are potential vegetables that can be put in the broth, use as desired. Keep recipe in full to ensure allergy coverage. Fresh vegetables or vegetable scraps can be used for this recipe.*Recipe for foodservice use (adapted for large quantities)Moose Stew*Recipe from Whitehorse General Hospital (Yukon)Prep time 20 minutes Cook time 1 hour 30 minutesServings 120 x 180 mLIngredients 9 kg (20 lbs) moose meat, diced into ?-inch cubes 8 L (32 cups) beef broth30 ml (2 tbsp) salt15 ml (1 tbsp) ground pepper2 kg (4.5 lbs) carrots, diced1.5 kg (3.3 lbs) celery, diced1.7 kg (3.7 lbs) onions, diced2 kg (4.5 lbs) Yukon gold potatoes, diced1.8 kg (4 lbs) rutabagas, diced30 ml (2 tbsp) minced garlic500 g (1 lb) powdered brown gravy mix500 ml (2 cups) water DirectionsIn a tilt skillet at medium-high heat, brown moose meat. Add beef broth, salt and pepper, and simmer until meat is tender, about 1 hour. Add diced vegetables and garlic to skillet, and continue cooking until tender, about 30 minutes.Mix gravy mix with water in a medium bowl, until it becomes a smooth, thick paste. Add to skillet and mix well. Taste for seasoning. Serve warm*.Can also be frozen in 180ml containers for later use. *Recipe for foodservice use (adapted for large quantities) ................
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