Pita Chips

Breakfast Muesli to Go

1 cup large-flake or 3-minute (not instant) oats (250 mL)
1 cup lower-fat plain yogurt (250 mL)
½ cup 2% milk (125 mL)
2 tbsp. liquid honey or maple syrup (25 mL)
1 cup assorted berries, fresh or frozen (250 mL)
1 large banana, sliced

In a plastic container, combine oats, yogurt, milk and honey; gently fold in berries.  Add banana before serving or add to sealable container before taking muesli on the go.

PER SERVING

Calories:  423
Dietary Fiber:  8 g  
Fat:  7 g    
Carbohydrates:  79 g
Protein:  16 g

 From: Dietitians of Canada, "Cook Great Food"  Back to top

Root Vegetable Soup

4 cups water (1L)
1 beef bouillon cube
1 cup chopped potatoes (250 mL)
1 cup chopped carrots (250 mL)
I cup chopped turnip (250 mL)
1/3 cupp chopped celery (75 mL)
1/3 cup chopped onion (75 mL)
1 can (14 oz/398 mL) tomatoes
1 can (14 oz/398 mL) kidney beans
1/2 tsp. dried oregano (2 mL)
1/2 tsp. garlic powder (2 mL)
1/2 tsp. paprika
1/2 cup cut-up green beans (125 mL)
salt and black pepper to taste

In a large stockpot, combine water, bouillon cube, potatoes, carrots, turnip, celery, onion, tomatoes, kidney beans and seasonings; bring to a boil. Reduce heat, cover and simmer for about 1 hour. Add green beans during last 10 minutes of cooking.

Per Serving

Calories: 114
Dietary Fibre: 7 g
Fat: 1 g
Carbohydrate: 23 g
Protein: 6 g

From: Dietitians of Canada, "Cook Great Food"  Back to top


No-Bake Trail Mix

4 cups shreddies-type cereal (1L)
1 tsp. ground cinnamon (5 mL)
1 1/2 cups chopped mixed dried fruit (375 mL)
1/2 cup whole almonds, toasted (125 mL)
1 cup shredded coconut (optional) (250mL)

In a large bowl, combine cereal and cinnamon; mix in remaining ingredients.

Per 1/2 cup (125mL) Serving

Calories: 153
Dietary Fibre: 3 g
Fat: 4 g
Carbohydrates: 28 g
Protein: 3 g

From: Dietitians of Canada, "Cook Great Food", pg. 67  Back to top

Topping:
1/2 cup yogurt (125 ml)
2 tbsp maple syrup (25 ml)
2 cups blueberries (500 ml)

In a mixing bowl, combine flours, baking powder, sugar and salt; stir to mix. Pour in egg, milk and oil; stir until dry ingredients are wet. (Don't worry about a few lumps).

Heat non-stick skillet over medium heat until hot (a drop of water will sizzle or dance). Lightly grease pan if desired. Drop batter into skillet from large spoon to form rounds. Cook until surface is full of bubbles that start to pop and underside is golden brown; turn and brown other side.

Topping: Combine yogurt and maple syrup; mix well. Spoon yogurt mixture over each pankcake and top with blueberries. Makes about 12 4-inch (10 cm) pancakes (2 pancakes per serving).

Calories per serving: 300
Grams of fat per serving: 7.5
Fiber: Excellent
Calcium: Excellent
Riboflavin, niacin and iron: Good   Back to top

INGREDIENTS:

• 2 tbsp. olive oil
• 1 tbsp. lemon juice
• 1 tsp. dried dill
• 4 carrots, sliced
• 2 potatoes, thinly sliced
• 1 onion, chopped
• 1 lb. cod or halibut
• 2 tomatoes, chopped
• Salt and pepper to taste

PREPARATION:

1. In a large frying pan, heat olive oil.
2. Add lemon juice, dill, salt and pepper, carrots, potatoes, and onion.
3. Cover and cook mixture for 8-10 minutes, stirring frequently, until tender but not too soft.
4. Add fish to pan. Cover and cook 5 minutes longer.
5. Add tomatoes and cover again.
6. Cook until fish flakes when tested with a fork, 2-3 minutes longer.

   Serves 4   Back to top

Healthy Mexican Fajitas

INGREDIENTS:

• 3 tbsp. olive oil
• 4 chicken breasts chopped (boneless and skinless)
• 1 green pepper chopped
• 1 onion chopped
• 1 tbsp. Cumin (from your spice section)
• ½ can low salt chicken broth
• Bottled or homemade salsa
• Low fat or no fat sour cream
• Low fat or regular cheddar cheese grated
• Lettuce
• Soft flour tortilla shells
• Tomatoes chopped

PREPARATION:

1. Heat oil in heavy large pan over medium-high heat.
2. Add onion and bell pepper and sauté until almost tender, about 10 minutes.
3. Add cumin and continue cooking 1 minute (for a spicier flavor add cayenne pepper too!).
4. Mix in broth and bring to boil. Add chicken and stir until cooked through, about 5 minutes.
5. Spoon chicken mixture into tortillas. Top with tomato, cheese, and lettuce.
6. Roll up. Serve with salsa and sour cream on the side.

   Serves 4

From: Dietitians of Canada, "Cook Great Food    Back to top

Black Bean and Vegetable Chili

This vegetarian dish is sure to please both the meat and non-meat eaters in your family. Black beans, like other legumes such as chick peas and kidney beans, are a terrific source of soluble fibre, the type that lowers blood cholesterol readings as well as helps to regulate blood sugar levels. While you can substitute 2 cups (500 mL) of black beans cooked from scratch, canned ones are a handy substitute. By rinsing canned varieties well, the sodium counts decrease substantially.

Serves 4

Ingredients:

• 2 tsp (10 mL) extra virgin olive oil
• 3/4 cup (175 mL) onion, chopped
• 2 garlic cloves, finely chopped
• 1 - 2 tsp ( 5 - 10 mL) seeded and finely chopped fresh jalapeño pepper
• 1 red pepper, diced
• 2 cups (500 mL) sliced mushrooms
• 1 medium zucchini, diced
• 1 28-oz (796-mL) can whole tomatoes, coarsely chopped, with juice
• 1 tbsp (15 mL) chili powder
• 1 tsp (5 mL) ground cumin
• 1 tsp (5 mL) dried oregano
• 1 19-oz (540-mL) can of black beans, drained and rinsed
• Salt, to taste
• 1/4 cup (50 ml) chopped fresh flat-leaf parsley
• 1/4 cup (50 mL) grated light cheddar, optional

Instructions:

Heat oil in heavy large pot over medium-high heat. Add onion and garlic. Sauté 3 to 4 minutes, or until soft. Add jalapeño, red pepper, zucchini and mushrooms and continue to sauté another 5 minutes. Add tomatoes, chili powder, cumin, oregano and black beans. Bring to a boil; reduce heat to medium-low and allow to simmer, covered, stirring occasionally for 30 minutes to allow the flavours to blend. Remove cover for last 10 minutes of cooking time. Season to taste with salt. Serve garnished with chopped parsley and light cheddar, optional.

Nutritional information per serving

• Calories: 250
• Protein: 16 g
• Fat: 5 g
• Saturated fat: 1 g
• Carbohydrate: 40 g
• Dietary Fibre: 13 g
• Dietary Cholesterol: 3 mg
• Sodium: 480 mg
• Potassium: 1,223 mg

© Rosie Schwartz

This recipe was developed for the Heart and Stroke Foundation by 

Rosie Schwartz, a Toronto-based consulting dietitian and author of the

Enlightened Eater's Whole Foods Guide (Viking Canada)

   Back to top

Miss American Thigh

Makes 4-6 servings

1 cup grape jelly

¾ cup ketchup

½ cup minced onions

2 tablespoons white vinegar

1 teaspoon dry mustard

3 pounds chicken thighs, skin removed

Preheat oven to 350° F.

In a small saucepan, stir together grape jelly, ketchup, onions, vinegar and dry mustard.  Heat over medium-high heat until mixture comes to a boil and jelly is melted.  Remove from heat.

Arrange chicken pieces in a 13 x 9-inch baking dish.  Pour sauce evenly over chicken and turn pieces to coat both sides.  Bake uncovered for 1 hour, until chicken is very tender. 

PER SERVING (based on six servings) 

Calories:  379

Fat:  6.1 g   

Carbohydrates:  44.8 g

Protein:  32.6 g

Sodium:  587 mg.

Cholesterol:  140 mg.

Calories from fat:   15.1%

From: Looney Spoons – Low Fat Food Made Fun pg. 96

   Back to top

Always a Dill Moment