Seine River Service for Seniors Recipe booklet

Baked Mushroom and Herb Barley Risotto Barley offers up a delicious and rich-tasting alternative to rice in a risotto. With its slightly firm texture and ease of preparation, this creamy risotto is a breeze because there is no continuous stirring involved.

Ingredients:

2 tsp canola oil 8 oz mushrooms, sliced 4 garlic cloves, minced 1 onion, finely chopped 1 tsp dried Italian seasoning 1 cup pot barley 1/2 cup roasted or drained oil-packed sun-dried tomatoes, chopped 4 cups ready-to-use vegetable broth 1/4 cup herbed cream cheese

Directions:

Serves 4 to 6

Tip: For added protein, stir in a 19-oz can of chickpeas, rinsed and drained (2 cups), with the roasted tomatoes.

1. Preheat oven to 400°F (200°C).

2. In an ovenproof Dutch oven, heat oil over medium-high heat. Sauté mushrooms, garlic, onion and Italian seasoning for about 10 minutes or until no liquid remains.

3. Stir in barley until coated. Stir in roasted tomatoes and broth; bring to boil.

4. Cover, transfer to oven and bake for 30 minutes or until barley is tender but firm.

5. Remove from oven and stir in cream cheese until melted and creamy.

Cheeseburger Roll-Ups No problem getting everyone to the table when you make these super simple Cheeseburger Roll-ups. This is a perfect weeknight recipe.

Ingredients:

1 Tbsp (15 mL) canola oil, divided 1 cup (250 mL) diced mushrooms 1 cup (250 mL) diced onions 1/4 tsp (1 mL) EACH salt and pepper 1 cup (250 mL) cooked & minced roast beef or cooked Extra Lean Ground Beef 1/4 cup (60 mL) diced dill pickles 1/2 cup (125 mL) Cheddar cheese 1/2 cup (125 mL) ricotta cheese 4 (8-inch) tortillas 1/4 cup (60 mL) ketchup 1 Tbsp (15 mL) prepared mustard

Directions:

1. Heat 2 tsp (10 mL) canola oil in a large saucepan over medium- high heat.

Add mushrooms, onions, salt and pepper. Cook and stir until brown and excess liquid is gone, around 6 minutes.

In a medium-sized bowl mix together the cooked beef, mushroom mixture, dill pickles, Cheddar cheese and ricotta cheese.

2. Lay out two of the tortillas so that they overlap by half. Spread half of the beef mixture over the two tortillas and roll them up to make one tortilla log.

Slice log into 2-inch (5 cm) thick rounds or “roll ups”. Repeat rolling and slicing with the remaining tortillas and beef mixture.

3. Heat 2 tsp (10 mL) canola oil in a large skillet over medium heat. Fry roll ups on each side for 30 seconds, carefully flipping them over. Cook in batches if needed. In a small bowl, combine ketchup and mustard to use as a dipping sauce for the Roll-ups.

Serves 24 Shopping List: Canola oil approx. 1 1/2 cups (375 mL) button mushrooms 1 small cooking onion 1 cup (250 g) leftover roast beef, minced or cooked Extra Lean Ground Beef

2 dill pickles 1/2 cup (125 mL) Cheddar cheese 1/2 cup (125 mL) Ricotta cheese 4 – 8” tortillas Ketchup Mustard

Beef & Egg Fried Rice This recipe for Egg and Beef Fried Rice is perfect for the beginner cook! Nothing beats a whole meal in one pot and is a great way to start cooking in the kitchen. This recipe is protein rich thanks to the eggs and beef. Plus it is easy to pack for lunches in a thermos or bundle with an ice pack and enjoy cold.

Ingredients:

1/2 lb (250 g) Fast-fry (thin-cut) beef Inside Round Steak Pinch of salt and pepper Shopping List: 1 tsp (5 mL) canola oil 1/2 lb (250 g) fast-fry (thin1 small onion, diced cut) beef Inside Round Steak 2 cups (500 mL) grated cauliflower Vegetable oil 2 Tbsp (30 mL) soy sauce 1 small cooking onion 1/4 tsp (1 mL) sesame oil 1 small head cauliflower 4 eggs, beaten Soy sauce 1 1/2 cups (375 mL) frozen peas and carrots, thawed Sesame oil 4 eggs 2 cups (500 mL) cooked long grain rice 1 1/2 cups (375 mL) frozen 1/3 cup (75 mL) chopped green onions

peas and carrots mix 1 cup (250 mL) long grain rice Fresh green onion

Serves 4

Directions:

1. Season beef with salt and pepper. In a large nonstick skillet, heat canola oil over medium-high heat. Cook beef for 2 minutes per side. Let rest for 5 minutes.

Cut into bite-sized pieces and set aside.

2. Add onion to the skillet and cook for one minute. Stir in grated cauliflower, soy sauce and sesame oil. Cook for 2 minutes. Push vegetables to one side of the skillet.

3. Add beaten eggs to the cleared side of the skillet. As mixture begins to set, gently move spatula through the eggs as they begin to form marble-sized, soft curds. Cook for about 3 minutes until eggs are cooked, with no visible liquid remaining. Combine eggs with ingredients in the pan and add thawed peas and carrots, cooked beef and rice. Heat through. Sprinkle with green onion and serve.

Lentil, Barley and Sweet Potato Soup

Makes 8 servings

Ingredients:

½ cup (125 mL) green lentils 2 bay leaves 2 tsp (10 mL) canola oil 1 medium sweet potato, peeled and 2 cloves garlic, minced diced 2 carrots, coarsely chopped ¼ cup (50 mL) fresh dill, chopped* 3 celery stalks, chopped ¼ cup (50 mL) fresh parsley chopped 1 medium onion, chopped ¼ tsp (1 mL) salt 1 ½ tsp (7 mL) dried thyme ¼ tsp (1 mL) pepper ½ cup (125 mL) pot or pearl barley 6 cups (1.5 L) low salt chicken or vegetable stock

Directions:

Rinse lentils, discarding any blemished or shriveled ones; set aside. In a large saucepan, heat oil over medium heat; sauté garlic, carrots, celery, onion and thyme, stirring often, for about 5 minutes or until vegetables are softened.

Stir in lentils and barley; pour in stock. Add bay leaves. Bring to a boil. Reduce heat, cover and simmer for 40 minutes. Stir in sweet potato; cover and simmer for 20 minutes or until barley and potato are tender. Remove and discard bay leaves.

Stir in dill and parsley. Season with salt and pepper. Add more stock if desired.

Cooked soup can be covered and refrigerate for up to two days. Add more stock when reheating. *If fresh dill is not available, substitute 1 ¼ tsp (6 mL) dried dill.

Simple Tomato Soup With Grilled Cheese and Mustard Croutons The classic combo of tomato soup and grilled cheese sandwich, with a twist! Fresh basil, honey and mustard powder make this tomato soup better than anything out of a can, and using mayonnaise rather than butter when frying the grilled cheese is a game changer.

Directions:

1. Melt the butter in a Dutch oven over medium-high heat. When it has bubbled, stir in the diced onion.

Sauté for about 5 minutes, until the onions are translucent.

2. Stir in the garlic and cook for another minute.

3. Stir in the garlic and cook for another minute. Stir in the crushed tomatoes, and rinse the can out with about 1/2 cup water.

4. Stir in the honey, mustard powder, dried basil, bay Ingredients: leaf and chicken stock.

Soup 5. Bring to a boil, cover and turn down the heat to 2 Tbsp unsalted butter medium-low. Simmer for about 15 minutes, stirring 1 onion, diced occasionally.

2 cloves garlic, minced 6. Stir in the whipping cream and basil. If soup 1 - 28 oz can crushed tomatoes seems too thick, thin out with more stock.

2 tsp honey While the soup simmers, prepare the grilled cheese 1 tsp mustard powder sandwich.

1 tsp dried basil 7. Spread the butter and mustard on the inside of 1 bay leaf ¾ cup chicken or vegetable stock the bread.

8. Layer in the cheese. ¾ cup whipping cream 9. Spread the mayo on the outside of the sandwich. ½ cup shredded basil leaves 10. Place the sandwich in a skillet over low heat. salt and pepper to taste Cook for about 5 minutes per side, until the bread is Crouton golden and the cheese has melted. Remove from the 2 tsp butter skillet. Let cool for 5 minutes then chop into bite2 tsp Dijon mustard 2 slices sourdough/whole wheat/ size croutons.

11. Ladle the soup into bowls and top with a few whole grain bread croutons on each bowl. ¼ cup sliced aged cheddar Substitutions 1 Tbsp mayonnaise Use Swiss, havarti or brie instead of cheddar in the Serves 6 Prep time 15 mins Cook Time 15 mins sandwich.

Hearty Beef Minestrone Soup Minestrone is a thick soup of Italian origin made with vegetables, often with the addition of pasta or rice, sometimes both. This version features alphabet pasta. With the addition of ground beef this stew-like minestrone is hearty enough to be a main course. Everyone will love this recipe.

Ingredients:

1 lb (500 g) Extra Lean Ground Beef Round or Sirloin or Extra Lean Ground Beef 1 large onion, chopped 4 cloves garlic, minced 3 cup (750 mL) frozen mixed vegetables 1 ½ tsp (7 mL) dried Italian herb seasoning ¼ tsp (1 mL) chili pepper flakes (optional) 1 can (28 oz/796 mL) diced tomatoes 1 pkg (900 mL) sodium-reduced chicken broth 1 can (213 mL) tomato sauce 1 cup (250 mL) shredded fresh spinach (optional) ¼ cup (50 mL) chopped fresh parsley (optional) ½ cup (125 mL) broken whole wheat spaghetti or alphabet pasta ½ cup (125 mL) kidney beans, drained and rinsed (optional) PREP TIME 15 mins

Directions:

1. Cook beef, onion, garlic, frozen mixed vegetables, Italian seasoning and chili pepper flakes (if using) in Dutch oven over medium-high heat for 10 to 15 minutes or until meat is thoroughly cooked and any liquid has evaporated.

2. Add tomatoes, broth and tomato sauce; bring to boil. Reduce heat and simmer for 15 minutes.

3. Add spinach and parsley (if using).

Stir in pasta and beans (if using); simmer for 10 minutes or until pasta is tender.

COOK TIME 40 mins

TOTAL TIME 55 mins

Serves 8

Tuscan Greens & Lentil Soup

Serves 6

Hearty and healthy, lentils simmer alongside fresh greens and herbs. Don’t forget to garnish bowls with fresh shavings of Parmesan.

Ingredients:

2 Tbsp (30 mL) canola oil 1 onion, diced 2 carrots, chopped 2 celery stalks, chopped 1 cup (250 mL) diced tomatoes 3 garlic cloves, minced 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) red pepper flakes 1/4 tsp (1 mL) pepper 8 cups (2 L) low-sodium vegetable or chicken broth 1 cup (250 mL) split red lentils 1 bay leaf 3 cups (750 mL) chopped fresh kale, Swiss chard, spinach, or beet greens 2 Tbsp (30 mL) fresh lemon juice ½ cup (125 mL) chopped fresh basil ½ cup (125 mL) chopped fresh parsley 2 tsp (10 mL) finely chopped fresh rosemary ½ cup (125 mL) grated Parmesan, for serving Prep Time: 10 Minutes

Directions:

Heat oil in a large saucepan over medium-high heat. Stir in onions, carrots, and celery. Cook for 5 minutes, until the onions are translucent. Stir in tomatoes, garlic, salt, red pepper flakes, and pepper. Cook for 2 minutes, then add broth, lentils, and bay leaf.

Cover, increase heat to high and bring to a boil. Reduce heat to medium-low and simmer until the vegetables and lentils are tender, about 15 minutes.

Stir in greens, lemon juice, basil, parsley, and rosemary. Season to taste with salt and pepper.

Ladle soup into bowls and garnish with grated Parmesan.

Total time: 30 Minutes

Servings: 6

Mushroom Soup Gratinée What a better way to warm up and stay cozy than having a delicious broth of vegetables simmering on the back burner. This mushroom soup is a bit of a twist on the classic French Onion.

Ingredients:

3 Tbsp unsalted butter 1 red onion, diced 1 pound cremini mushrooms, sliced 4 garlic cloves, minced 1 (.5 oz/14 g) package dried porcini mushrooms 1 Tbsp Dijon mustard 1 ½ tsp dried thyme 1 tsp salt ¼ tsp pepper 4 cups vegetable or chicken stock 1 cup red wine 6 slices sourdough bread at least 3 inches in diameter 1 cup shredded Gruyére

Directions:

1. Heat the butter in a Dutch oven or large saucepan over medium-high heat.

2. Add the diced onions and sauté for about 5 minutes, until they are translucent.

3. Stir in the garlic and mushrooms and continue cooking for another 8 minutes or so, until the mushrooms have softened.

4. Stir in the mustard, thyme, salt, pepper and cook another minute. Stir in the stock and wine.

Bring to a boil, cover and turn the heat to mediumlow.

5. Simmer for about 15 minutes. Taste and adjust the seasoning.

6. Place the bread on a baking sheet and divide the cheese among the slices.

7. Place the baking sheet under the broiler and toast until the croutons are golden brown.

8. Ladle the soup into bowls and top each with a cheesy crouton.

Prep Time: 15 mins. | Cook Time: 30 mins. | Serves: 6

Crunchy Chicken Fingers with Sriracha Dipping Sauce Tender and juicy, with a crispy coating, these chicken fingers are always a crowd pleaser. Serve with a salad and crusty buns.

Ingredients:

1 ½ lbs (750 g) boneless skinless chicken breasts, cut into 1 ½ – inch (4 cm) strips 1 cup (250 mL) mayonnaise, divided 1 tsp (5 mL) paprika ½ tsp (2 mL) salt ½ tsp (2 mL) black pepper 1 tsp (5 mL) garlic powder, divided 2 cups (500 mL) crushed corn flakes cereal 1 Tbsp (15 mL) canola oil 2 Tbsp (30 mL) Sriracha 1 Tbsp (15 mL) liquid honey

Directions:

Preheat oven to 425 °F (220 °C).

In a medium bowl, combine chicken, ½ cup (125 mL) mayonnaise, paprika, salt, pepper and ½ tsp (2 mL) garlic powder. Stirring to coat chicken.

Place cereal in a shallow bowl. Dip each piece of chicken in cereal, pressing to coat.

Place chicken on a parchment-lined rimmed baking sheet and drizzle with oil.

Discard excess cereal.

Bake for 12 to 15 minutes or until chicken is crisp and no longer pink inside.

Meanwhile, in a small bowl, combine remaining mayonnaise, Sriracha, honey and remaining garlic powder.

Serve chicken with sauce.

Serves 6

Gnocchi and Beef Stew

Here’s a thick, comforting stew.

Ingredients:

1 1/4 lbs (625 g) beef strip loin steaks, trimmed and cut into 1-inch (2.5 cm) cubes 2 Tbsp (30 mL) all-purpose flour 2 tsp (10 mL) dried Italian seasoning 1 tsp (5 mL) each salt and black pepper, divided 1 Tbsp (15 mL) canola oil 2 carrots, chopped 2 garlic cloves, minced2 1 onion, chopped 1 celery stalk, chopped 2 1/2 cups (625 mL) ready-to-use beef broth 2 Tbsp (30 mL) tomato paste 2 bay leaves 1 lb (500 g) fresh potato gnocchi

Directions:

Toss steak with flour, Italian seasoning and half each of the salt and pepper.

In a large, shallow saucepan, heat oil over medium-high heat. In batches as necessary, brown beef and transfer to a plate.

Reduce heat to medium and sautĂŠ carrots, garlic, onion and celery for 5 minutes or until softened. Stir in broth, tomato paste, bay leaves and remaining salt and pepper; bring to a boil.

Return steak to the pan, along with any accumulated juices. Stir in gnocchi, reduce heat and simmer gently for about 5 minutes or until sauce is thickened and gnocchi is tender. Discard bay leaves.

Serves 4 to 6

How to Make Chili...

We love making hearty chilis! There is something so comforting about a large batch of chili slowly simmering on the stove. Just writing about it, you can almost smell it! Chili is also the perfect meal to clean out your fridge or pantry and the perfect way

to get creative and create your own signature dish as it is so flexible and customizable.

Here are our top chili-making tips and a mouth-watering recipe, made from some of the best that Canadian agriculture has to offer.

Chili 101:

Serving:

At the end of the day, a chili is traditionally a ground meat dish in a spiced, tomato-based sauce. There are many debates on whether beans and veggies belong in chili, but we are firm believers that anything goes, even Canadian fruit!

We like to swap-out ground pork or beef for rinsed and prepared green Canadian lentils when cooking for our vegetarian friends. Crumbled tofu or your favourite type of beans and chickpeas will also be great!

Spice:

Spice level of a chili (or any dish, really) is a personal preference. To ensure everyone around the dinner table enjoys their bowl, we suggest moderately spicing your chili and having extra onions, spices and peppers on hand to kick up the heat if needed.

How to serve your chili is completely up to you! Crusty baguettes or garlic bread are always crowd pleasers. We also love using-up those small portions of pasta in the back of the pantry! Looking for something a bit different? Serve your chili on a healthy bed of spinach or even leftover rice. Eat it how you like it– there are no rules here.

Canadian Pear, Sausage, Squash and Chickpea Chili To get you started on creating your own chili, try this all-Canadian spin on Olla Gitana, a Spanish Gypsy Chili from the region of Murcia

Ingredients:

1 tbsp canola oil 5 cloves garlic, sliced 1 large white onion, diced 1 cup carrot, finely diced 1 cup red potatoes, diced Dash of salt 1 medium butternut squash, peeled, seeds removed and diced 1 package Chorizo sausage (500 grams), chopped or crumbled 1 can (800 ml) diced tomatoes 1 can (6 oz) tomato paste 1 can (540 ml) chickpeas, drained and rinsed 3 tbsp paprika 2 tbsp chili powder 4 cups chicken or vegetable broth 2 medium sized pears (unripened, Anjou or Bosc), diced ½ cup green beans, cut into quarters Salt and pepper to taste Chopped mint to finish

Directions:

In large pot, heat canola oil over medium heat. Soften garlic, onion, carrot and potato with salt to sweat.

Once onions are clear, add butternut squash and Chorizo sausage. Cook until Chorizo sausage is browned, about 5 minutes.

Add diced tomatoes, tomato paste, chickpeas paprika, chili powder and chicken brown to pot.

Mix well and simmer for one hour.

After an hour, add diced pears and cut green beans. Add salt and pepper to taste and cook for an additional 5-7 minutes over medium heat.

Ladle mixture into bowl and add chopped mint to finish. Enjoy!

Servings: 6

Barley and Beef Mulligan Stew

Makes 6 servings

Ingredients:

1 ½ lbs (750 g) lean ground beef 1 medium green pepper, chopped 1 medium onion, chopped 3 garlic cloves, minced 1 cup (250 mL) pot or pearl barley 1 (284 mL) can beef broth 1 (284 mL) can water 1 (540 mL) can whole tomatoes 1 cup (250 mL) whole kernel corn 1 tbsp (15 mL) brown sugar, firmly packed ½ tsp (2 mL) salt, or to taste ¼ tsp (1 mL) ground black pepper 1 tbsp (15 mL) vinegar

Directions:

In a large skillet, over medium high heat, lightly brown beef; add green pepper, onion and garlic and sauté for 1 minute.

Pour mixture into slow cooker.* Stir in barley and remaining ingredients. Cover and cook on high for 3 hours or until barley is soft. *Or stir barley and remaining ingredients into skillet mixture. Bring to a boil.

Reduce heat; cover and simmer for 1 hour or until barley is tender, stirring occasionally.

Three Cheese Chicken Lasagna Roll Ups

These healthy lasagna roll ups are a great way to get yourself to eat your vegetables and they’re perfect served for lunch the next day.

Ingredients:

12 lasagna noodles oil 1 lb ground chicken 1 onion, minced 2 cloves garlic, minced 1 zucchini, small, grated 1 carrot, grated 6 mushrooms, minced 2 tsp oregano, dried 2 tsp basil, dried 4 oz cream cheese, cut into cubes 1 cup cottage cheese 1/2 cup grated Parmesan cheese 2 cups your favorite spaghetti sauce salt, to taste black pepper, freshly ground 1 cup grated mozzarella cheese

Directions:

1. Preheat oven to 350°F (175°C).

2. In a pot of boiling salted water, cook the lasagna noodles according to package directions.

Run under cool water once you have drained them and set aside.

3. Meanwhile, heat up some oil in a skillet and sauté ground chicken over medium heat until no longer pink. Remove from the skillet and set aside. In the same pan, add a little more oil and sauté the onion and garlic until soft and translucent. Stir in the zucchini, carrot, and mushrooms and continue to sauté until tender. Stir in the

oregano, basil, salt and pepper, then add the chicken back into the pan and stir. Turn the heat down to medium-low and add the cream cheese cubes, moving them around and stirring until they melt into the meat and vegetables. Remove from the heat and allow to cool slightly.

4. Transfer the chicken and vegetable mixture to a bowl then stir in the cottage cheese and 1/4 cup (60 mL) of the Parmesan. Put the bowl in the fridge and let it cool for about 20 minutes.

5. Spoon about 1 cup of spaghetti sauce into the bottom of a 9×13 inch pan, or just enough to coat the bottom. When your filling is cool, you can assemble the roll ups. Lay a noodle in front of you and spoon a few tablespoons of filling onto it. Spread over the entire noodle.

Starting at one end, roll it up. Some filling will drop out the sides or the end, but that’s okay.

Set the filled noodle seam side down on top of the spaghetti sauce in the dish, and continue until you have filled all the noodles. Spoon the remaining spaghetti sauce over top and sprinkle with mozzarella and remaining Parmesan.

6. Bake for about 30 minutes until everything is bubbly and hot, then remove from the oven and let it sit for about another five minutes or so before you serve it.

Make Ahead Breakfast Casserole Perfect for special mornings when you don’t want to be tied up in the kitchen but you want a dish that will wow you.

Ingredients:

1 lb pork breakfast sausage 1 Tbsp canola oil 1 small onion, finely diced 1 medium red pepper, diced 6 large eggs, beaten 2 cups milk 1 Tbsp Dijon mustard 1/2 tsp salt 1/4 tsp freshly ground pepper 4-5 cups frozen hash browns 1 1/2 cups Monterey Jack cheese, shredded

Directions:

1. Spray 9 x 13-inch (22 x 33 cm) baking dish with cooking spray.

2. In medium skillet, heat canola oil over medium heat. Add sausage and cook, breaking it up into small pieces. Cook 5 to 6 minutes

or until no longer pink. Add the onion and red pepper, saute until softened about 5 minutes.

3. In large bowl, beat eggs, milk, mustard, salt and pepper with whisk until mixed well. Stir in hash browns, 1 cup (250 mL) of the cheese, cooked sausage, onion and red pepper. Pour mixture in baking dish; cover and refrigerate at least 8 hours but no longer than 12 hours.

4. Heat oven to 350°F (180 °C).

Remove dish from refrigerator, uncover and top with remaining 1/2 cup (125 mL) cheese. Bake 1 hour or until center is just set. Cool 10 minutes before serving.

BBQ Stout and Ginger Salmon Ingredients:

1 cup (250 mL) stout beer 3 Tbsp (45 mL) brown sugar 3 Tbsp (45 mL) soya sauce 2 Tbsp (30 mL) finely minced fresh ginger 1 Tbsp (15 mL) grainy Dijon mustard 1 Tbsp (15 mL) lime juice ¼ tsp (1 mL) red chili flakes 6 (6oz/225 g) fillets of salmon, skin on 1 Tbsp (15 mL) butter 2 green onions thinly sliced ¼ cup (60 mL) chopped cilantro (optional) Pre-soak a cedar planks (depending on the size you might need two)

Directions:

Mix together the stout, brown sugar, soya sauce, ginger, Dijon mustard, lime juice and chili flakes and stir until the sugar dissolves.

Place the salmon fillets in an 8 x 11 inch (20 x 28 cm) baking dish. Pour half of the mari-

nade over the salmon. Ensure the salmon is well covered with marinade. Marinate in the fridge for no longer than 45 minutes.

Pour the remaining marinade into a small pot and bring to a simmer. Cook for 12 minutes or until the marinade has reduced by half.

Whisk in the butter. Turn off the heat.

Preheat the BBQ to 400 °F (200 degrees °C).

Remove the salmon from the marinade and place the salmon, skin side down on the cedar plank.

Place the cedar plank on the barbeque. Cook with the lid down for 12-15 minutes. until the salmon is cooked through and still slightly translucent on the interior.

Spoon some of the reduced marinade over each piece of salmon and garnish with green onions and cilantro.

Tip: Salmon with the skin off works just as well.

Makes 6 portions

Strawberry Bonanza

Ingredients:

Oats 1/2 cup (125 mL) large-flake oats Dairy Products 1/3 cup (80 mL) milk 1/2 cup (125 mL) strawberry yogurt Fruit & Co. 1/2 cup (125 mL) strawberries 1 tsp (5 mL) vanilla extract

Directions:

1. Place all the ingredients in a jar.

2. Cover tightly with the lid and shake vigorously.

3. Refrigerate for 8 hours. Keeps up to 3 days in the refrigerator.

Prep: 10 min Refrigeration: 8 hours

Chicken Breakfast Skillet Ingredients:

1 1/2 lbs yellow baby potatoes, cooked and cooled 1 lb chicken sausages, casings removed ½ large onion, minced ½ lb fresh asparagus, cut in ½ inch pieces 1 red pepper, diced 1 tsp red pepper flakes (optional) 2 Tbsp canola oil salt and pepper 6 large eggs

Preparation Time: 15 minutes Cook Time: 35 minutes Serves 6

Directions:

1. Cut potatoes into quarters and set aside.

2. Preheat oven to 375F. 3. Heat a large oven-proof skillet (eg cast iron). Add sausage meat and stir cook, breaking up any lumps, until no pink remains. Add onion, asparagus and red pepper; stir cook until onion is softened (about 5 minutes).

Scrape the mixture into a bowl and set aside. Wipe out the skillet.

4. Heat oil in the skillet.

Add the potatoes and season with salt and pepper.

Cook over medium heat, turning occasionally, until the potatoes are golden and crispy. Stir in the sausage

mixture and remove the skillet from the heat.

5. Use a spoon to make six pockets in the sausage potato mixture. Crack an egg into each pocket. Put the skillet into the oven and bake for about 12-14 minutes for runny yolks, longer for firmer yolks.

Serve immediately.

Tip: Substitute chicken sausages with 1 lb ground chicken, adjust salt and pepper to taste.

Chicken, Spinach and Basil Quiche Directions:

This simple, nutritious quiche recipe is perfect for a weekday supper or lunch-to-go.

You will love the tasty combination of cream and Canadian Swiss cheese, in perfect harmony with chicken, spinach and fresh basil.

Ingredients:

9 inch unbaked pie crust (23 cm) 1/2 pkg frozen spinach (10 oz/300 mL) thawed and squeezed dry 1 1/2 cups (375 mL) chopped cooked chicken 3 tbsp (45 mL) chopped fresh basil (or 2 tsp/10 mL dried basil) 1 cup (250 mL) shredded Swiss Cheese 3 large eggs 1 cup (250 mL) 35% or 18% or 10% Cream pinch nutmeg to taste salt to taste pepper

1. Preheat the oven to 350 F (180 C).

2. Place unbaked pie crust in a 9 inch (23 cm) pie plate. Prick pie crust all over with a fork. Bake on bottom rack of preheated oven for 10 minutes or until lightly browned; cool.

3. Scatter spinach, chicken, basil and cheese over pastry.

4. Whisk remaining ingredients together in a medium bowl.

Carefully pour into cooled pie crust.

5. Bake in preheated oven for 35 to 40 minutes or until set and golden.

TIPS...

Use leftover chicken or a pre-cooked chicken from the grocery store.

Yields 6 servings

Spinach and Potato Frittata This easy to follow recipe is a popular frittata dish. Ready in under an hour, this versatile frittata makes a great vegetarian brunch, dinner, or cut it into smaller squares and serve as an hors d’oeuvre.

Ingredients:

1 pkg (250 g) frozen chopped spinach, thawed and well drained 4 cups (1 L) frozen hash brown potatoes, thawed 1 cup (250 mL) finely shredded carrots 1/3 cup (75 mL) diced red pepper 1/3 cup (75 mL) chopped green onion or fresh chives 2 tbsp (30 mL) chopped fresh basil or dill (or 2 tsp/10 mL dried basil or dill) 8 eggs, whisked 1/2 cup (125 mL) fat free mayonnaise Serves: 9 1/2 cup (125 mL) fat free sour cream Prep Time: 15 min 1/8 tsp (0.5 mL) salt Cook Time: 35 min 1/8 tsp (0.5 mL) pepper

Directions:

1. Preheat oven to 350°F (180°C).

2. Combine spinach, hash brown potatoes, carrots, red pepper, green onion and basil in large bowl. Stir in eggs, mayonnaise, sour cream, salt and pepper.

3. Spray 9-inch (23 cm) square baking pan with cooking spray. Spread egg mixture in pan.

4. Bake in preheated 350°F (180°C) oven until knife inserted in centre comes out clean, 35 to 40 minutes.

Notes... Serve warm or cold, as a breakfast frittata, a meatless main dish or a vegetable side dish. Leftovers can be reheated in the microwave.

Oat Risotto Ingredients:

1 small onion, diced 1 tbsp canola oil 1 cup steel cut oats 3 cups low sodium chicken broth, heated ½ cup white wine ½ cup frozen baby peas, thawed 1 tbsp chopped fresh herbs such as rosemary, thyme, parsley, dill, etc.

2 tbsp ground flaxseed 1 tbsp grated Parmesan cheese

Yield: 3 cups

Serving Size: 3/4 cup

Directions:

In a medium pan, over medium heat, sauté diced onion in oil for 1 minute.

Add oats, cook and stir 3 minutes until starting to lightly toast and smell nutty.

Add 125 mL (1/2 cup) hot broth, stirring constantly until liquid is absorbed. Repeat with another 125 mL (1/2 cup) doing the same until you’ve added a total of 625 mL (2½ cups) .

Add peas and herbs.

Stir in wine, cook and stir until wine is absorbed.

Risotto is served el dente. Taste and check texture, adding more both and cooking a few more minutes if needed.

Remove from heat, stir in ground flaxseed and Parmesan.

Variations:

Add at the fourth addition of broth: 125 mL (1/2 cup) diced zucchini, edamame, etc.

125 mL 91/2 cup) sliced mushrooms 50 mL (1/4 cup) chopped sundried tomatoes.

Wine may be substituted with 125 mL (1/2 cup) of chicken broth.

Risotto should be served a little on the soupy side not thick like porridge.

Italian Chicken Burgers These delicious chicken burgers are delicious and out-ofthe-ordinary. Served on crusty garlic bread, the aroma will make your mouth water.

Ingredients:

1 lb ground chicken 2 tsp basil, dried 1 tsp thyme, dried 1 tsp oregano, dried 1 1/2 tbsp sun-dried tomatoes, minced 1/2 onion(s), medium, minced 1/2 cup oats 1 egg(s), beaten 1 red pepper(s) 2 oz Asiago cheese, grated 1 loaf garlic bread, prepared

Directions:

1. Mix ground chicken, herbs, tomatoes, onions, oatmeal and egg. Shape into four rectangles about ¾ inch (2 cm) thick. With the back of a teaspoon, make a depression in the center of each burger. This helps cook the center of the burger more quickly.

2. Preheat barbecue to medium heat.

Put burgers and red pepper on the grill.

3. Cook burgers for about 7-9 minutes per side or until a thermometer inserted in the thickest part reads 165°F (74°C).

4. Grill pepper until skin is blackened on all sides. Remove pepper from the grill

Prep Time: 15 min

Cook Time: 20 min Serves: 4

and cool slightly. Peel off skin, remove stem and seeds, and cut pepper in four.

5. Heat garlic bread according to package instructions and cut four slices slightly wider than the burgers. Serve burgers on garlic bread, topped with roasted red pepper and Asiago cheese.

Helpful Tip...

Use 4 Tbsp (60 mL) sundried tomato feta cheese instead of the Asiago cheese. Divide feta in four and crumble over the burgers.

Lentil Meatloaf

Ingredients:

For the Meatloaf 2 eggs 1 5.5-ounce can of tomato paste 2 lbs of medium ground beef 1 large onion, finely chopped 1 cup) of oatmeal flakes 1 cup of cooked lentils 1 Tbsp of oregano 1 Tbsp of sage 1 Tbsp of thyme 1 tsp of salt For the Topping ¼ cup of brown sugar ¼ cup of ketchup 1 Tbsp of any mustard 1 Tbsp of horseradish Prep Time: 15 Minutes Total time: 1 Hour Servings: 4+

Everybody loves meatloaf; it’s one of our all time favourite comfort foods.

Especially when you know its rich hearty flavours come with a hidden nutritional powerhouse. Lentils easily stir into the mix.

Directions:

Preheat your oven to 375°F (190°C) and lightly oil a loaf pan. Turn on your convection fan if you have one. Lightly whisk the eggs in a large bowl. Whisk in the tomato paste. Add the ground beef, onion, oatmeal, lentils, and seasonings. Using your hands, stir and blend the works together until everything is thoroughly and evenly combined. Mound the mixture into the prepared loaf pan or freeform a loaf shape on a parchment lined baking tray.

Whisk together the topping ingredients and brush evenly over the loaf. Bake until the loaf is cooked through and delicious, 45 minutes or so. The meatloaf is done when a thermometer inserted in its thickest part reads 160°F (70°C).

Serve and share!

Slow Cooker Berry Crisp This berry crisp will be a favourite all year round. Use summer ripened berries when available or frozen during the off season.

Ingredients:

4 cups mixed berries (fresh or frozen) 1/3 cup maple syrup ¼ cup red lentils 2 Tbsp ground flaxseed 2 Tbsp flour Topping 1 cup oats ½ cup ground almonds ½ cups red lentils ¼ cup brown sugar 2 Tbsp canola oil 2 Tbsp butter 1 tsp cinnamon

Directions:

In a large bowl, mix berries, maple syrup, lentils, flaxseed and flour.

Place in slow cooker.

Mix together topping ingredients. Spread on top of berry mixture.

Cook on high for 2-3 hours. (If using frozen fruit, cook for 3 hours.)

Serve as is, with Greek yogurt, ice cream and/or fresh berries.

Servings 6-8

Blueberry Oat Flax Muffin Grab a muffin, a piece of fruit and a glass of milk for a quick breakfast.

Ingredients:

Topping: 1/3 cup quick oat 1/4 cup brown sugar 1/4 cup pecans, finely chopped 1/4 tsp cinnamon 2 Tbsp all purpose flour 3 Tbsp butter, melted Muffin: 1 1/2 cups all-purpose flour, sifted 1/2 cup milled flax 1 1/2 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1/2 cup granulated sugar 1 Tbsp canola oil 1 egg 1 cup skim milk 1 Tbsp lemon juice 1 tsp vanilla extract 3/4 cup blueberries, frozen

Directions:

1. Preheat oven to 350F. Line muffin tin with muffin liners.

2. For topping: Combine quick oats, brown sugar, pecans, cinnamon and flour; mix well. Add melted butter; rub ingredients together. Set aside.

3. To prepare muffins: Combine flour, milled flax, baking powder, baking soda, salt and sugar; mix well.

4. In a separate bowl, whisk together canola oil and egg. Add skim milk, lemon juice and vanilla. Whisk until well blended.

5. Add dry ingredients to liquid. Stir until dry ingredients are thoroughly moistened. 6. Gently fold frozen berries into batter. Do not over mix.

7. Spray muffin tin with non-stick vegetable spray. Fill each muffin cup 2/3 full of batter. Sprinkle topping on muffins.

Bake for 20 minutes or until inserted toothpick come out clean.

Yield: 12 muffins.

Maple Apple Oatmeal Muffins The combination of apples and maple are the perfect addition to these moist oatmeal muffins.

They’re great for breakfast on the run.

Ingredients:

1 1/4 cups quick-cooking rolled oats 1 1/2 cups Milk 2 cups all-purpose flour 1 tbsp baking powder 1/2 tsp salt 1/3 cup sugar 1/2 cup maple syrup 1 egg 1/4 cup butter melted 1 tsp vanilla extract 2 cups apples peeled or not and finely diced Topping 2 tbsp maple syrup

TIPS...

Maple syrup is important for this recipe. Imitation maple-flavoured pancake syrup won’t give the right flavour or texture. For best flavour and texture, choose tart apples that hold their shape when cooked such as Granny Smith, Northern Spy Cortland or Crispin (Mutsu).

Directions:

1. Preheat oven to 400 °F. Lightly butter nonstick muffin pans or line with paper liners.

2. In bowl, combine oats and milk; let stand for 5 min. In separate large bowl, combine flour, baking powder and salt. Whisk sugar, maple syrup, egg, butter and vanilla extract into milk mixture. Pour over dry ingredients and sprinkle with apples.

Stir just until moistened.

3. Spoon into prepared muffin pan. Bake for about 25 min or until tops are firm to the touch. Let cool in pan for 10 min. Transfer to rack.

4. Topping: Brush warm muffin tops with maple syrup. Let cool completely.

Prep: 10 min - 15 min Cooking: 20 min - 25 min Yields 12 muffins

Blueberry Clafouti This French dessert, made by baking fruit in a pancake-style batter, traditionally features cherries. Enjoy it warm or at room temperature with a sprinkling of icing sugar and a dollop of whipped cream.

Ingredients:

2 cups blueberries 3 eggs 1/2 cup granulated sugar 1 tbsp melted butter, cooled 1/2 cup all-purpose flour 1/8 tsp salt 1 cup milk 1 tsp vanilla Icing sugar 1 cup whipped cream

minutes. The clafouti will deflate a little as it cools. Sprinkle with icing sugar.

Cut into wedges. Serve topped with a dollop of whipped cream.

Notes Variations: • Instead of blueberries, try other fruits such as raspberries, pitted cherries, or sliced apples, pears or apricots. You’ll need enough fruit to cover the bottom of the dish (2 to 3 cups).

Directions:

Spray bottom and side of 9 or 10-inch quiche dish, deep pie plate, or cake pan with cooking spray. Spread blueberries in dish. Set aside.

Combine eggs, sugar and butter in medium bowl; whisk until blended. Add flour and salt; whisk until blended and smooth. Add milk and vanilla; whisk until smooth. Batter will be thin. Pour batter over blueberries.

Bake in preheated 375°F oven until set and golden brown, about 35 minutes.

Remove from oven and let cool for 20

• Add a pinch of cinnamon or cardamom to the batter.

• Use almond extract instead of vanilla.

• Instead of whipped cream, serve with ice cream, crème fraiche or vanilla yogurt.

Apple Crisp with Mustard Streusel Crisps are a terrific way to showcase seasonal fruits. Use the fruit of your choice to create your family favourite!

Ingredients:

Fruit: 2 medium Granny Smith apples, cored and sliced 1 tsp cinnamon 2 Tbsp packed brown sugar 1 Tbsp honey mustard Topping: ¼ cup quick oats 2 Tbsp all purpose flour 1 Tbsp packed brown sugar 1 Tbsp yellow mustard seed 2 Tbsp salt-free softened margarine ½ tsp cinnamon

Directions:

1. Preheat oven to 350°F. Spray 3 ramekins 4 1/8-inch x 2-1/4 inch with nonstick cooking spray.

2. In bowl, combine apples, cinnamon, sugar and honey mustard. Place equally into prepared ramekins.

3. In separate bowl, mix oats, flour, brown sugar, mustard seed, margarine and cinnamon until crumbly. Sprinkle over the apples.

4. Bake for 30 minutes or until apples are soft and top is golden brown. Serve hot or cold.

5. Fruit crisps freeze well for up to 6 months.

3 Servings

Raspberry Cream with Berries This delicious dessert, with its classic combination of strawberries and cream, is very easy to prepare. A perfect ending to a simple weeknight supper, or as a special treat.

Ingredients:

4 cups (1 L) frozen unsweetened raspberries 3/4 cup (175 mL) granulated sugar 1/2 cup (125 mL) water 2 cups (500 mL) 35% Cream fresh berries

3. Once the syrup is cold, whip the cream to firm peaks. Gently fold in the raspberry syrup.

4. Spoon Raspberry Cream atop fresh, washed berries.

Directions:

1. Combine frozen raspberries, sugar and water together in a saucepan. While stirring, bring to a boil and simmer approximately 5 minutes.

2. Whisk thoroughly and then use the back of a spoon to press mixture through a fine mesh sieve, discarding the seeds. Chill the raspberry syrup.

Raspberry Cream is also delicious spooned over angel food cake, brownies, hot chocolate milk or even a scone.

Yields 8 Servings

Blueberry and Flaxseed Bannock Serve warm with butter, jam or maple pecan topping.

Ingredients:

1/2 cup whole wheat flour 1/2 cup unbleached all purpose flour 1/2 cup quick cooking rolled oat 1/4 cup ground flaxseed 1/4 cup whole flaxseed 2 Tbsp granulated sugar 2 tsp baking powder 1/2 tsp salt 1/2 cup fresh or frozen blueberries, thawed 3/4 cup water 2 Tbsp melted butter or margarine

Directions:

Preheat oven to 400°F. In a large bowl, combine whole wheat flour,

unbleached flour, oats, ground and whole flaxseed, sugar, baking powder and salt. Toss in blueberries.

Drizzle water and butter over flour mixture, stir with a fork, adding more water if needed to make a sticky dough.

Pat dough into a 8 inch pie plate sprayed with a nonstick cooking spray.

Bake 20 to 25 minutes or until golden brown and wooden pick inserted in center comes out clean. Remove from oven and cut into 6 wedges.

Serve warm with butter, jam, or maple pecan topping.

Yield: 6 servings.

Serving Size: 1 wedge.

Each serving contains 2 tsp ground flaxseed.

Southwestern Skillet Omelette This take on a Western omelette is spiced with chili powder and cumin and can be served with guacamole and sour cream for a filling breakfast or brunch!

Directions:

Ingredients:

8 eggs 2 tbsp milk 2 tbsp finely chopped cilantro 1/4 tsp each salt and pepper 2 tbsp olive oil 1/3 cup chopped ham 1/2 onion, chopped 1/2 each red and green pepper, chopped 1 tsp chili powder 1/2 tsp ground cumin 1/2 cup finely chopped tomato 2/3 cup shredded Monterey Jack cheese 8 small flour tortillas, warmed

Tips:

- Garnish with additional fresh cilantro if desired.

- Serve with pickled jalapeĂąos for a spicy kick Serves: 6

Prep Time: 15 min

1. Preheat oven to 375°F. 2. Whisk together eggs, milk, cilantro, salt and pepper until blended; set aside.

3. Heat oil in ovenproof nonstick skillet set over medium heat; cook ham, onion, red and green peppers, chili powder and cumin for 4 to 5 minutes or until vegetables start to soften.

Stir in tomato.

4. Pour egg mixture into pan; cook for 2 to 3 minutes or until eggs start to set around the edges. Sprinkle evenly with cheese. Transfer to oven and cook for about 10 minutes or until eggs are set and cheese is melted.

5. Cut into wedges and serve with warm tortillas.

Cook Time: 20 min