Pillars of Health: Nutrition

Makes 12 pancakes.

Ingredients

• 2 cups flour
• 1/4 cup brown sugar
• 4 tsp baking powder
• 1 tsp salt
• 1 tsp cinnamon
• 2 eggs
• 1/2 cup oil
• 2 cups milk
• 1 medium apple peeled and grated

Instructions

1. Mix all the dry ingredients together in a bowl and set aside.
2. Mix the wet ingredients together in a small bowl.
3. Slowly add the wet mixture into the dry ingredients until everything is mixed together.
4. Pour mixture into small circles on a frying pan on medium-high heat. Cook until brown on both sides, serve hot.

Ingredients

• 4-6 boneless chicken breasts
• 3~ apples (no core, diced or cut small)
• 1~ onion (chopped)
• 2 Peppers (1 green 1 other)
• 1 teaspoon butter or oil (for pan)
• 1 pack of fajitas
• 4 bacon strips (maple preferred)
• Salt and pepper (to taste)
• Pepper and onion spices
• Cheese (shredded, to taste)
• Fajita mix for chicken

Instructions

1. Preheat the oven to 375° F
2. Add chicken breasts to a baking sheet covered in tin foil. Bake at 375°F for 20-30 minutes until cooked through.
3. In a frying pan, sauté the apples, onions, and peppers in some oil or butter with the spices to taste on medium-high heat until the vegetables and apples are soft.
4. Chop the chicken as desired. Prepare fajitas with the vegetable mix, chicken, cheese, precooked bacon, and any other spices or toppings to taste. Enjoy!

Ingredients

• Torn lettuce and mixed greens
• 1 cucumber
• ½ cup of cherry tomatoes
• 1 red apple
• ½ cup quinoa
• ½ cup of thinly sliced strawberries
• ½ cup of walnuts
• Dressing: salt, 2 tbs of lemon juice, 2 tbs olive oil and 1 tbs vinegar.

Instructions

1. Cook quinoa in a saucepan on the stovetop according to package instructions, set aside.
2. In a small bowl, mix together the salt, lemon juice, olive oil, and vinegar. Set aside.
3. Chop fruit and vegetables into bite-sized pieces.
4. Chop walnuts if desired, or leave whole.
5. In a large bowl, mix together the chopped fruit and vegetables, quinoa, and walnuts. Drizzle the dressing over the salad mix and toss to mix well. Serve and enjoy!

Ingredients

• 1 green apple
• Pinch of salt
• 1 tablespoon hemp seeds
• 1 frozen banana
• Almond milk (add to your preference inconsistency)
• Pinch of cinnamon

Instructions

1. Peel the green apple and chop it into smaller pieces
2. Add all ingredients into a blender and blend until smooth
3. Pour into a glass and enjoy!

Ingredients

• 6  apples, peeled, cored, and thinly sliced
• 1/2 cup roughly chopped pecans
• 1/2 cup  packed brown sugar
• 1/4 cup  granulated sugar
• 1 tsp.  ground cinnamon
• 1 tsp.  pure vanilla extract
• Pinch kosher salt
• 1  box yellow cake mix
• 3/4 c.  (1 1/2 sticks) butter, cut into small cubes
• Vanilla ice cream, for serving

Instructions

1. Add ingredients to the yellow cake mix in a large mixing bowl. Stir until everything is mixed together.
2. Pour cake mixture into a greased cake pan and cook according to cake instruction on the box. Let cool before serving.
3. Optional: serve with vanilla icecream.

For more healthy recipes, check out the following resources:

• Canadian Public Health Association – The Basic Shelf Cookbook! 10 Low Cost Nutritious Recipes  
• Nutrition Month 2020 E-Book Recipes
• CDC Healthy Recipes
• Canada Food Guide Recipes

General Tso’s Tofu with Noodles and Greens

Ingredients (Tofu)

• 1 block (500g) extra firm tofu
• 3 tbsp Tamari (G/F Soya Sauce)
• 1 tsp chilli garlic sauce (Sambal)
• 1 tsp sesame oil
• 2 tbsp Canola oil
• 1 tbsp maple syrup
• 4 tbsp corn starch

Ingredients (Sauce)

• 1 tbsp sesame oil
• 2 tbsp cornstarch
• 2 cloves garlic (minced)
• 1 tbsp fresh ginger minced
• 1 tbsp rice vinegar
• ¼ cup maple syrup
• 3 tbsp Tamari sauce
• 3 tbsp water

Ingredients (Stir Fry)

• 1 tbsp sesame oil
• 2 stocks Green onion roughly chopped
• 1 small head broccoli, separated and blanched
• 5 red chilli peppers
• 1 tsp sesame seeds (optional)

Ingredients (Noodles)

• 1 pkg rice noodles (linguini or vermicelli)
• 2 lt very warm water
• Salt

Directions

1. Bloom the rice noodles by soaking in warm water until noodles are white and pliable.
2. Cut tofu into ¾ inch cubes and place on a clean absorbent towel. Wrap the towel to dry the tofu and set aside.
3. Prepare stir-fry sauce by combining the following in a small mixing bowl and whisk thoroughly to combine. Taste and adjust seasonings as needed. Bring to a slow boil over medium heat. Then remove from heat.
   • sesame oil
   • cornstarch
   • minced garlic
   • minced ginger
   • rice vinegar
   • maple syrup
   • tamari sauce
   • water
4. Add tofu to a shallow mixing bowl and top with tamari sauce, chilli garlic sauce, sesame oil, and maple syrup (DO NOT ADD CORNSTARCH AT THIS TIME). Toss to combine. Let rest 2-3 minutes, stirring occasionally.
5. Use a slotted spoon or fork to transfer tofu large freezer bag. Add cornstarch, close bag and continue tossing until tofu is coated in a gummy, white layer.
6. In a heated saucepan or skillet, add 2 tbsp (amount as original recipe is written // adjust if altering batch size) Canola oil and let warm for 30 seconds. Then add tofu to the pan (leaving any excess cornstarch behind).
7. Toss gently until golden brown on all sides and remove from pan.
8. Return the pan to high heat and add sesame oil, chopped vegetables, and chillies and sauté for 3 minutes until greens are bright in colour and El dente to the touch.
9. Add the sauce ingredients and browned tofu and toss thoroughly.
10. Add the rice noodles and toss completely using tongs.
11. Place on serving dish and garnish with toasted sesame seeds.

Note: noodles can be heated and left plain with tofu on top if desired.

Fried Falafel and Tabbouleh Pita Recipe

Ingredients (Falafel):

• 1 lb chickpeas (roasted or canned)
• 2 clove garlic chopped fine
• 1 bunch green onion chopped fine
• 2 tbsp parsley chopped fine
• 1 tsp ground cumin
• 1 tsp ground coriander
• Pinch cayenne pepper
• 1 tsp salt
• ½ tsp black pepper
• 1 tbsp tahini paste
• 1 egg beaten
• ¼ cup fine bread crumbs

Directions

1. Process chickpeas in a food processor until well chopped but not pureed
2. Add remaining ingredients and mix well
3. To make the falafel balls, separate into equal portions or use an ice cream scoop
4. Flatten out with fingers.
5. Deep fry at 350 f until browned and crisp

Tabbouleh

Stage 1
4 oz bulger wheat

1. Place bulger wheat in a mixing bowl, and cover with 8 oz boiling water. Cover and let stand until cool
2. Squeeze any liquid left and fluff with a fork

Stage 2
1 small cucumber ( peeled )
½ tsp coarse salt

1. Dice the cucumbers in a small dice and toss with salt. Let stand 10 minutes
2. Rinse and pat dry

Stage 3
1 bunch parsley, washed, dried and chopped fine
1 green onion chopped small
1 tomato ( hothouse) peeled and small dice
1 tsp lemon juice
1 tsp olive oil

1. Salt and pepper to taste
2. Mix all of the above

Open Pita Pocket and stuff with Tabbouleh and Falafel. Drizzle with sesame sauce or Shish Taouk Sauce.

Manitoba Vegetable Soup Recipe

Bagel Recipe

Ingredients

• 1 cup gluten-free flour
• 2 tsp baking powder
• 3/4 tsp kosher salt
• 1 cup Greek yogurt
• 1 egg white
• 1 egg
• toppings of choice

Cooking Instructions

1. Preheat oven 400
2. Line a sheet pan with parchment paper and spray with oil
3. Combine dry ingredients
4. In a separate bowl, whisk the egg white until frothy and then add yogurt
5. Add wet ingredients to dry and mix
6. The dough will be crumbly but should stick together
7. Transfer to a dry clean surface with some flour and knead the dough
8. Divide dough into however many bagels you want
9. Shape into bagels
10. In a small bowl, whisk egg and brush both sides of bagel, add toppings or leave plain
11. Bake for 20 minutes

Lunch with Bruce and Mindy

Whole Food Plant-Based – No SOS (Sugar, Oil, Salt)

Menu

• Lasagna
• Salad with Bruce’s killer salad dressing
• Pesto
• Black Bean Brownies

Preparation

• Soak Cashews at least 6 hours prior to cooking
• Make the black bean brownies ahead of time (recipe below)

Ingredients

Lasagna

• Whole wheat lasagna noodles

Tomato Sauce

• 1 large jar oil-free tomato sauce—We use Engine 2 company or whole foods fat-free
• 1 small can tomato paste
• 1⁄4 cup chopped basil
• 3 garlic cloves chopped
• 1 teaspoon thyme
• 2 teaspoons parsley
• 2 teaspoons oregano
• 1 cup carrots (optional)

Cashew Cream

• 11⁄2 cups cashews soaked
• 1⁄3 cup nutritional yeast
• 1⁄4 cup lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1⁄4 cup nutritional yeast as a topping

Oil-Free/Cheese-Free Pesto

• 1 large pack fresh basil—at least 1 cup
• 1-3 cloves garlic
• 1⁄4 to 1⁄2 cup pine nuts
• Juice from one lemon
• 1⁄4 teaspoon Bragg Liquid Aminos
• 1⁄2 to 3⁄4 cup nutritional yeast
• 1⁄4 cup tofu or avocado (optional)

Salad

• Any fresh greens, and salad mixture of choice

Bruce’s Killer Salad Dressing

• 1⁄8 to 1⁄4 cup balsamic vinegar
• 1-2 cloves garlic finely chopped
• 1 teaspoon white wine
• The juice of 1⁄2 of a lemon
• 1⁄2 teaspoon Bragg Liquid Aminos or low sodium soy sauce
• Mustard, Maple syrup, Dill spice, Hot sauce, Capers

Black Bean Brownies

• 15 oz. can of cooked black beans drained and rinsed
• 11⁄2 cup date paste (1 cup pitted dates and 3⁄4 cup warm water blended together)
• 1⁄4 cup nut butter of choice
• 1⁄2 cup raw cacao powder
• 2 tablespoons ground flax seed
• 1 tablespoon vanilla extract
• 1⁄2 teaspoon baking powder
• 1⁄2 teaspoon baking soda (optional)
• 3⁄4 cup vegan chocolate chips (optional)

Instructions for Black Bean Brownies

1. Line an 8-inch square baking dish with parchment paper.
2. Blend dates and water to create a paste
3. Add all additional ingredients except chocolate chips into a food processor and blend until smooth.
4. Spoon chocolate chips into the batter and mix together
5. Pour all into parchment paper-lined baking dish and cook for 20-30 minutes at 350 degrees depending on if you like a moister or drier brownie

Beans Mixture and Hummus Lettuce Wraps

Makes 4 servings

Ingredients

• Seasoned Beans Mixture
• ¼ cup plain yogurt
• Juice of 1 lemon

Hummus Ingredients

• 1 (26-ounce) can chickpeas, drained
• 1/4 cup (60 ml) fresh lemon juice (1 large lemon)
• 1/4 cup (60 ml) tahini sauce
• 1 small garlic clove, minced
• 2 tablespoons (30 ml) extra-virgin olive oil
• 1/2 teaspoon ground cumin
• Salt to taste
• 2 to 3 tablespoons (30 to 45 ml) water

Lettuce Wraps

• 12 sturdy lettuce leaves, either iceberg, or Boston (preferably Boston)
• 1 cup hummus
• 1/4 hothouse or seedless cucumber, cut into thin strips
• 1/2 red or yellow bell pepper, seeded and cut into thin strips
• 1/4 cup fresh parsley leaves and tender stems
• 1 ounce feta cheese, crumbled
• 1/4 cup tahini sauce or favourite salad dressing

Directions:

• Combine yogurt and lemon juice.
• Place all hummus ingredients in a blender or food processor and blend on high speed until very smooth. If too thick, add a touch more olive oil or water. Alternatively, place ingredients in a tall sided container and blend using a handheld emersion blender (stick blender).

Assembly:

1. Divide Seasoned Bean Mixture into 12 portions.
2. Divide the cucumber, bell peppers, parsley, and Feta Cheese into 12 portions.
3. Spread some of the Hummus that we made on a lettuce leaf.
4. Place each portion into a lettuce leaf, top with beans and then drizzle with yogurt mix.

Quick Mac and Cheese from The Basic Shelf Cookbook

Makes 1 serving

Ingredients

• 1 cup (250 mL) elbow macaroni, uncooked
• 2 tbsp (30 mL) margarine
• 2 tbsp (30 mL) flour
• ¼ tsp dry mustard
• 1 cup (250 mL) milk (use fluid milk or make enough milk from skim milk powder)
• 1 cup (250 mL) grated
• Cheddar cheese
• Salt and pepper

Directions:

1. Turn on stove to high heat. Add about 4 cups (1 L) of water to a large saucepan and heat until it boils. Add the elbow macaroni. Starting from the time the water boils again, cook for about 10 minutes, stirring several times. Drain and set aside.
2. Meanwhile, melt margarine in a medium saucepan. Stir in flour and mustard. Add milk slowly, stirring all the time. Cook and stir until mixture boils and thickens.
3. Turn stove to low heat. Add cheese and stir until cheese is melted and sauce is smooth.
4. Add drained macaroni. Mix gently. Stir over low heat until mixture is hot.
5. Add salt and pepper to taste.
6. Serving idea: Toss in any leftover chicken, ground beef, ham or tuna. Have some carrots,
   beans, peas, or other vegetable.

Makes 1 serving 

Ingredients 

• 1 cup (250 mL) elbow macaroni, uncooked 
• 2 tbsp (30 mL) margarine 
• 2 tbsp (30 mL) flour 
• ¼ tsp dry mustard 
• 1 cup (250 mL) milk (use fluid milk or make enough milk from skim milk powder) 
• 1 cup (250 mL) grated 
• Cheddar cheese 
• Salt and pepper 

Directions: 

• Turn on stove to high heat. Add about 4 cups (1 L) of water to a large saucepan and heat until it boils. Add the elbow macaroni. Starting from the time the water boils again, cook for about 10 minutes, stirring several times. Drain and set aside. 
• Meanwhile, melt margarine in a medium saucepan. Stir in flour and mustard. Add milk slowly, stirring all the time. Cook and stir until mixture boils and thickens. 
• Turn stove to low heat. Add cheese and stir until cheese is melted and sauce is smooth. 
• Add drained macaroni. Mix gently. Stir over low heat until mixture is hot. 
• Add salt and pepper to taste. 
• Serving idea: Toss in any leftover chicken, ground beef, ham or tuna. Have some carrots,
  beans, peas, or other vegetable. 

Makes 12 pancakes. 

Ingredients 

• 2 cups flour 
• 1/4 cup brown sugar 
• 4 tsp baking powder 
• 1 tsp salt 
• 1 tsp cinnamon 
• 2 eggs 
• 1/2 cup oil 
• 2 cups milk 
• 1 medium apple peeled and grated 

Instructions 

• Mix all the dry ingredients together in a bowl and set aside. 
• Mix the wet ingredients together in a small bowl. 
• Slowly add the wet mixture into the dry ingredients until everything is mixed together. 
• Pour mixture into small circles on a frying pan on medium-high heat. Cook until brown on both sides, serve hot. 

Ingredients 

• 4-6 boneless chicken breasts 
• 3~ apples (no core, diced or cut small) 
• 1~ onion (chopped) 
• 2 Peppers (1 green 1 other) 
• 1 teaspoon butter or oil (for pan) 
• 1 pack of fajitas 
• 4 bacon strips (maple preferred) 
• Salt and pepper (to taste) 
• Pepper and onion spices 
• Cheese (shredded, to taste) 
• Fajita mix for chicken 

Instructions 

• Preheat the oven to 375° F
• Add chicken breasts to a baking sheet covered in tin foil. Bake at 375°F for 20-30 minutes until cooked through.
• In a frying pan, sauté the apples, onions, and peppers in some oil or butter with the spices to taste on medium-high heat until the vegetables and apples are soft.
• Chop the chicken as desired. Prepare fajitas with the vegetable mix, chicken, cheese, precooked bacon, and any other spices or toppings to taste. Enjoy!

Ingredients 

• Torn lettuce and mixed greens 
• 1 cucumber 
• ½ cup of cherry tomatoes 
• 1 red apple 
• ½ cup quinoa 
• ½ cup of thinly sliced strawberries 
• ½ cup of walnuts 
• Dressing: salt, 2 tbs of lemon juice, 2 tbs olive oil and 1 tbs vinegar. 

Instructions 

• Cook quinoa in a saucepan on the stovetop according to package instructions, set aside. 
• In a small bowl, mix together the salt, lemon juice, olive oil, and vinegar. Set aside. 
• Chop fruit and vegetables into bite-sized pieces. 
• Chop walnuts if desired, or leave whole. 
• In a large bowl, mix together the chopped fruit and vegetables, quinoa, and walnuts. Drizzle the dressing over the salad mix and toss to mix well. Serve and enjoy! 

How do you define a healthy recipe? Does a healthy diet mean low calories? 

Healthy recipes vary in calories and ingredients. A low-calorie diet does not necessarily mean healthy food. Healthy food is rich with nutritious ingredients needed for our bodies to sustain our patterns of healthy living. 

Here are a few tasty, nutritious meals and snacks that are easy to make, selected by the Health Promotion team.  

Breakfast: 

• Chocolate Peanut Butter Overnight Oats 
• Peanut Butter Granola Bars 

Lunch: 

• Quinoa Tabbouleh Salad 
• Easy Cold Pasta Salad 

Dinner: 

• Chicken with Brussel Sprouts 
• Chicken Stir Fry