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Adapted with permission from Niagara Region Public Health (2016)
M A N U A L
Acknowledgements
You’re the Chef (for children and youth) was developed in 2005 by
Registered Dietitians at Niagara Region Public Health.
It has been adapted with permission from Niagara Region Public Health
(NRPH) by Elgin St. Thomas Public Health (ESTPH) in 2016. Updated by
Southwestern Public Health in 2018.
This adapted version of YTC aims to improve the nutrition knowledge and
skills of children, youth and adults in Oxford, Elgin and St. Thomas.
December 2018
C O NT E NT S
Leading YTC sessions
Tips for leaders
Demonstrations
YTC discussion questions:
General - recipe preparation/cooking/food storage
General - healthy eating
Families with young children - healthy eating
Pregnancy & breastfeeding - healthy eating
Living alone - healthy eating
New to Canada - healthy eating
Healthy eating for mental health
YTC Ingredient fun facts
Games & activities
Kitchen safety
Food safety
How to wash your hands
Safe refrigerated food storage
The temperature danger zone for food
Welcome to YTC!
Leader’s commitment
Recipe selection criteria
Section 4: Discussion Questions and Activities Section 4: Discussion Questions and Activities
YOU’RE THE CHEF (YTC) LEADER’S MANUAL
Pages 1-2
Page 3
Page 4
Pages 5-6
Pages 7-8
Pages 9-13
Pages 14-15
Pages 16-19
Pages 20-21
Page 22
Page 23
Pages 24-25
Pages 26-28
Page 29
Page 30
Page 31
Page 32
Pages 33-34
Pages 35-36
Pages 37-43
4
C O NT E NT S C O NT I N U E D
Advertising flyer
Registration form
Parent information letter
Waiver
Participant certificate of completion
Program summary and participant feedback
Welcome to YTC
Cooking safely
Be Food Safe checklist
How to wash your hands
Enjoying eating together
Glossary of cooking terms
Measuring ingredients
Vegetable cuts
Common kitchen utensils
Recipes:
Soups and Salads
Main Dishes and Sides
Smoothies, Desserts and Snacks
Section 5: Handouts
Section 6: Participant Handbook
YOU’RE THE CHEF (YTC) LEADER’S MANUAL
Page 44
Page 45
Page 46
Page 47
Page 48
Pages 49 -53
Page 1
Page 2
Page 3
Page 4
Page 5
Page 6
Pages 7-8
Page 9
Page 10
Pages 13-118
Pages 15-38
Pages 39-84
Pages 85-118
What is YTC? How YTCworks YTCisacookingprogramdesignedtohelp A volunteer from the community attends leader
develop the skills and confidence necessary training sessions led by Registered Dietitians from
for youth to prepare healthy and tasty recipes ESTPH. This leader works with the school to plan
emphasizing vegetables andfruit. when, where, andhowYTCwillrun.Leaders
YTC is based on recommendations from Canada’s receive a training manual with the instructions and
Food Guide and aims to encourage lifelong healthy forms needed to run the program.
eating habits in youth. When selecting youth to be part of the program,
it is important to remember that hands-on
Learning objectives experience is a critical part of YTC, therefore a
Upon completion of YTC (minimum six sessions), maximum of 16 participants is recommended.
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4. Practice safe food handling and basic kitchen Prepare YTC recipes. 3. safety
4. Practice safe food handling and basic kitchen
Hisafetstoy.ry of YTC YTC was developed by Registered Dietitians in the Niagara Region. It has been adapted bysetEtiSnTgPs
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vRegarieisttey ofred Dietitians in the Niagara
Region. This adult version, using the same toolkit
format, has been adapted by ESTPH with permission
from NRPH. The program will be run in a variety of
What is YTC?
YTC is a cooking program designed to help
develop the skills and confidence necessary for
individuals of all ages to prepare healthy and
tasty recipes.
YTC is based on recommendations from Canada’s
Food Guide, emphasizing vegetables and fruit. It
aims to encourage healthy eating habits across
the lifespan.
Learning objectives Upon completion of YTC (minimum six sessions),
participants will be able to:
1. Demonstrate knowledge of Canada’s Food
Guide as it pertains to their stage of life and
situation.
2. Practice and demonstrate knowledge of food
preparation skills.
3. Prepare YTC recipes.
4. Practice safe food handling and basic kitchen
safety.
History of YTC The original YTC (for children and youth) was
developed by Registered Dietitians in the Niagara
Region. This manual has been adapted to be
applicable to both adult and children/youth
populations with permission from NRPH. The
program can be run in a variety of settings in
Oxford, Elgin and St. Thomas.
How YTC works
A volunteer from the community attends leader
training sessions led by Registered Dietitians from
Southwestern Public Health. This leader then works
within their community setting to plan when,
where and how YTC will run. Leaders receive
access to this training manual with the
instructions and forms needed to run the
program.
When selecting individuals to be part of the
program, it is important to remember that
hands-on experience is a critical part of YTC,
therefore a maximum of 16 participants is
recommended. It is ideal, although not
necessary, to recruit one assistant for every
3-4 participants registered for the group. The
trained leaders guide their assistants to
implement the program as they have designed
it. Any assistant that the leader recruits should
have some kitchen experience.
Targeting your audience
Assembling groups with similar needs
and/ or individuals at similar life stages,
will give participants a richer experience.
A few examples include:
• Grade 8 students
• Young adults living on their own for the
first time and on a tight budget (e.g.at
College).
• Young at-risk caregivers who struggle
putting healthy and affordable food on
the table.
• Seniors living alone and on a tight budget.
• Unemployed males living alone and on
social assistance.
• Adults struggling with mental illness
but managing to live independently or
with assisted living arrangements.
Removing the barriers
Many of the participants that you may want to
reach could have transportation and/or child
care needs. If you can budget for the safe
provision of these, your program may be more
successful at attracting the most vulnerable.
1
WHAT IS YOU’ RE THE CHEF?
A note about food allergies YTC recipes do not include nuts or peanuts, however a variety of other
ingredients are used. YTC should not be promoted to individuals with serious food allergies. If you are running YTC in a nut free environment, be sure to
read labels and avoid foods that “contain” or “may contain” nuts or peanuts.
YTC requirements: 1.1. ATherooleamderwitchanthedecfoidellohwowing:simple or complex the recipes that are used will be. Some recipes require
•burTanersbles/danedsanks/covouen,ntbeutrs mthanyat cdoannobet.uThesedleaasdercoockianngselesurfact cthees recipes they will
use based on what
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2. At• Aleminimast six dumateofs/tfouimresele(i.cetric. onale toouotnlete asnd a half hours each) when the room and participants are
2. available
dates/times (one to three hours each) when the room and participants are available. At least six
3. A maximum of 16 interested youth (aged 10 years and up) 3. A maximum of 16 interested participants. 4. Signed registration forms from parents/guardians (refer to Handouts section) 4. Kitchen assistants recruited if possible (one helper for every 3-4 participants is ideal) 5. School/agency contact who is available for questions/issues for the duration of YTC 5. Signed registration forms (refer to Handouts section) 6. Access to cooking equipment (refer to Ingredients and equipment list under Let’s cook section)
7.6. FAcuncdsessfotor crecooipkinge inequipgredimeenntts(refer to Ingredients and equipment list under Let’s cook
section)
8.7. AFunccesdss ftoro phrecoiptoecingopireredienfortsrecipes
9.8. AAccocoelessrtofophor trantocspopoierrtifngor recipand stesoring frozen/refrigerated items
109. . AAncooorganler foricstrabinnsapondrtingplaanndfosrtordispingosafrolzenof o/rrganefrigerics atedafteritemeacsh
session 1110.. AnA ploragan fonicrshabindn alindngplpoanssfiborlediinspojuriessal
of(e.org.gabunicrsn,afcterut)each session
11. A plan for handling possible injuries (e.g. burn, cut)
YTC requirements: 1. The leader can decide how simple or complex the recipes that are used will be. Some recipes
require burners and an oven, but many do not. The leader can select the recipes they will use
based on what kitchen equipment is available. At a minimum, however, a room with the
following is needed:
• Tables/desks/counters that can be used as cooking surfaces
• Two sinks (one for hand washing and one for food preparation)
• A minimum of four electrical outlets
2. At least six dates/times (one to three hours each) when the room and participants are available.
3. A maximum of 16 interested participants (aged 7 years old and up)
4. Kitchen assistants recruited if possible (one helper for every 3-4 participants is ideal).
5. Signed waiver forms from adult participants, signed registration forms from parents/guardians for children/youth (refer to Handouts section).
6. Access to cooking equipment (refer to equipment list for each recipe found in the ‘Let’s cook’ section).
7. Funds for recipe ingredients.
8. Access to photocopier for recipes.
9. A cooler for transporting and storing frozen/refrigerated items.
10. An organics bin and plan for disposal of organics after each session.
11. A recycling bin and plan for disposal of recyclable packaging after each session.
12. A plan for handling possible injuries (e.g. burn, cut).
WHAT IS YOU’ RE THE CHEF? 2
1
YTC is designed to help individuals across the lifespan develop the skills and confidence necessary to
prepare healthy and tasty recipes that are based on recommendations from Canada’s Food Guide. It is
important that the objectives of YTC are met and that the learning environment is safe and encouraging for
participants.
*Visit www.unlockfood.ca or talk to a Registered Dietitian for free by calling Telehealth Ontario at 1-866-797-0000
Agency or school:
Name (please print):
Signature:
Date:
YTC training date:
If participants ask specific questions about nutrition topics for which the leader training
did not provide answers for, I will refer them to Unlock Food or Telehealth Ontario* for
an answer by a Registered Dietitian. I will not speak to topics that were not addressed
at the leader training. Registered Dietitians are exempt from this condition.
I will not modify the recipes except for substituting alternate vegetables, fruits or
whole grain products.
I will not add additional recipes until I submit them to the Registered Dietitians at
Southwestern Public Health for review and approval.
If the additional recipes I choose do not meet the criteria set out by the program, and
if I decide to use them, I will not continue to use the name “You’re the Chef” as the
program name.
We are always interested in adding more recipes to our program. If you would like to use
a different recipe in your YTC program, we would be happy to review the recipe for compliance with our criteria. Please email [email protected] to have
your recipe reviewed.
WHAT IS YOU’ R E THE CHEF? 3
An important part of YTC are the recipes. YTC recipes have been carefully chosen and
tested using the following criteria. All criteria must be met for the recipe to be used in
YTC.
General criteria:
Recipes:
• Use basic food preparation and cooking skills.
• Use basic kitchen equipment (many recipes do not require a stove).
• Use ingredients available at any major grocery store (at a reasonable cost).
• Can be prepared by most individuals with minimal kitchen experience when given support.
• Many can be completed in less than one hour.*
* Some recipes take longer to prepare and may be selected for YTC sessions that run for more than one hour.
Nutrition and food group specific criteria (based on Canada’s Food Guide):
Vegetables and Fruit Recipes use:
• At least one vegetable or fruit (or a recipe that pairs well with vegetables or fruit e.g. homemade salad dressing).
• Either fresh, frozen or canned vegetables or fruit (note: canned vegetables need to be drained and rinsed to lower sodium content, and canned fruit should be packed in its own juice, not syrup).
Grain Products Recipes use:
• Whole grain products such as whole wheat flour, whole wheat pasta, whole grain bread.
Milk and Alternatives Recipes use:
• 2%, 1% or skim milk.
• Yogurt (0-2% MF)
• Cheese (less than 30% MF)
Meat and Alternatives Recipes:
• Often do not include fresh meat, fish or seafood to
reduce food safety risk. Recipes with these
ingredients can only be prepared when adequate
inspected kitchen facilities are available.
• Do not contain peanut/nut products due
to allergy risk in schools.
• Encourage use of healthy, low cost meat alternatives (e.g. dried beans).
Oils and Fats Recipes use:
• Unsaturated fats such as vegetable, canola or olive oil.
• All recipes are lower in unhealthy fats, sugar, salt and high in fibre.
5
Canada is a truly multicultural country and getting more diverse all the time. As a result, we are
fortunate to have a diverse collection of tastes and flavours from around the world. The recipes
in this toolkit may not reflect the cultural traditions of the group you are leading. Although your
groups may still enjoy and learn from the recipes contained in this toolkit, you are welcome to
submit more traditional recipes that meet the recipe criteria for our review by emailing
4
As a YTC leader there are many things to organize. Below you will find checklists to help
you know what needs to be done before, during and after YTC sessions.
Before YTC begins:
• Read through the YTC Manual and Materials on the YTC Portal.
• Make sure you have adequate funds to run the program (food for 6 weeks or however long you run your program). If you will be applying to a grant, make sure you understand the accountability requirements of this funding.
• Using the manual, prepare a basic outline of how you want your program to look. Some of this may change and being flexible is important but having an overall plan will strengthen your program. Think about the following:
o Will you be preparing enough food to do a taste testing only or enough food for the participants to have a full meal?
o How many sessions will you have? How long will the sessions be?
o What recipes and demonstrations will you do at each session?
o What is the maximum number of participants you would like to have based on your location, equipment, and number of assistants you can recruit.
o What discussion questions will you use? Will you add in any games or activities?
o What dates and times will work best?
• Make arrangements to promote your YTC program (See Advertising Flyer on YTC Portal).
• Recruit assistants as needed (one assistant for every 3-4 participants is ideal).
• If you are leading the program in a school, distribute and collect the registration forms from participating students’ parents/guardians. If leading the program with adults, distribute and collect the participant waiver form from each participant (See forms on YTC Portal).
• Make copies of the Participant Handbook for each participant.
Before each YTC session :
• Review all recipes carefully to determine how much food you need to purchase and if you have all the equipment needed (see equipment list included on each recipe).
• Practice the demonstration(s) you plan on doing. It’s helpful to demonstrate tasks that go along with what you will be teaching (e.g. dicing vegetables in a session where a recipe requires diced peppers).
• Review discussion questions and food topics, games and activities you have planned. Make sure you have all the supplies you need.
• Print copies of the recipes for each participant and each station.
• Purchase the food required for the session. Remember to use a cooler to transport frozen and refrigerated items.
5
During each YTC session:
• Prepare the room for cooking: arrange tables and chairs, clean and sanitize surfaces, set up cooking stations with equipment and recipes.
• Welcome participants (tie hair back and wash hands).
• Review safety guidelines at the beginning of the first session in detail, and briefly review at every session.
• Introduce the recipes and demonstrate cooking skills needed for the recipe.
• Divide the participants into groups to prepare the recipe.
• Check in on each group during cooking and provide guidance/encouragement during food prep. Make sure that all participants have a task to do.
• After cooking, allow the participants to try all of the food made and lead a discussion using the discussion questions provided in the manual.
After each YTC session:
• Pack up extra recipe ingredients and appropriately store them (as discussed with your organization).
• Pack up leftover prepared food for participants to take home. Advise participants that they are responsible for transporting food home and storing it safely.
• Wash and sanitize cooking equipment.
• Store cleaned equipment for next session.
• Return the room to the way it was before the session.
At the last YTC session:
• Take about 15 minutes to do a focus group with participants. The questions can be found in the Handout section of the YTC Manual. Record feedback about aspects of the program (e.g. what recipes they liked, what they learned, etc).
• Complete and hand out certificates of completion to each participant (see Handouts section of Manual).
• Share the focus group results with the SWPH Registered Dietitians. These forms aren’t used to evaluate your specific YTC program, but rather the program in general. We use this information to determine edits needed to the manual and program. The feedback can be sent by emailing [email protected].
6
13
Teaching cooking skills:
Most people learn best by doing, so whenever possible, encourage the participant to try a task
on their own. Begin with the demonstration of a cooking technique that matches the recipe the
group is making (e.g. how to use a blender when making a smoothie recipe) and follow it up
with participants trying it (refer to videos on the YTC portal for demo suggestions). Keep in
mind that less experienced cooks will need more supervision when they are using knives and
sharp kitchen utensils. Review safety tips as well as the importance of hand washing and
cleanliness at each cooking session.
Some participants may not know the name of different utensils, cooking terms and appliances
used in the kitchen. It is important to begin each class with a review of the terms and supplies
that will be used (see Let’s Cook section for more guidance).
Building participant assets:
If you are leading YTC for children and youth, you can help create opportunities for them to develop assets that will help them grow up to be healthy, caring and responsible individuals. If working with adults, you can help build trust and teamwork. You can do this by:
• Learning the names of participants and greeting them by name at each session.
• Taking time to talk with participants and get to know them.
• Expecting participants to behave responsibly. Let them know what is expected of them during YTC sessions, including any rules or consequences.
• Encouraging everyone to be respectful of one another.
• Encouraging everyone to help one another.
• Choosing to see participants for their assets and not their limitations.
• Giving feedback along with encouragement.
YTC offers a unique opportunity for leaders to role model healthy attitudes and behaviours. By using the suggestions above you are more likely to find your experience as a YTC leader enjoyable and rewarding.
Dividing participants into groups:
YTC recipes vary from easy to difficult. It is best to begin with the easier recipes and then move
to the more challenging recipes as participants learn and practice more of the required skills.
In order for all participants to be involved in preparing the recipe, we recommend a maximum
of 16 participants. To organize the group, it is best to divide the participants into teams. For
example, in a group of 16 participants there could be two groups of eight that will each
prepare the recipe. The group of eight can be further divided into two groups of four with
everyone taking turns doing each task. How many teams you have will depend on how many
registrants you have, how many kitchen assistants you’ve recruited, how much kitchen
workspace and equipment that you have and how much food you plan on preparing.
Each series will be unique. As a YTC leader you can decide on the best strategy for your group.
7
14
Sampling the recipes:
When participants are sampling the recipes, they will likely talk about what they like and do not
like about them. Many participants will be trying a certain food or ingredient for the first time. It is
important not to pressure anyone to try something if they do not want to. Focus on the positive
aspects of the experience, such as cooking or using new ingredients.
Children often need to see a food up to 15 times before they are willing to taste it and they are more
likely to want to try a food if they feel no pressure. Some adults feel that a ‘one bite rule’ is helpful
as they feel that if a child has one bite of a new food they will realize that it is tasty and want to eat
more. This is not recommended in YTC sessions.
Talking about healthy eating:
An important part of YTC is the focus on healthy eating. All YTC recipes emphasize vegetables and
fruit or are recipes that pair well with vegetables and fruits (e.g. homemade salad dressing). The
recipes have higher levels of nutrients important for good health (i.e. vitamins and minerals) and lower
amounts of nutrients to limit for good health (i.e. saturated fat, sugar and sodium).
You do not need to be an expert on nutrition to lead a discussion on healthy eating. Refer to the
Discussion questions (in the Discussion and Activities section) to help you. Aim to incorporate at least
2 discussion questions at every session.
If participants ask questions that you are not able to answer or that deal with issues of body weight,
dieting and calories, refer them to Unlockfood.ca or Telehealth Ontario (call 1-866-797-0000) to speak
to a Registered Dietitian.
Remember, participants are looking at you as a role model. Avoid making negative comments about
your own body weight, calories, and dieting. Be sure to keep the discussion positive in order to help
encourage youth to be open to trying new foods (even foods you may not like).
Be creative:
You can add to the participants’ learning and enjoyment of YTC by including a fun activity like a
craft or game (see Discussion and Activities section). There are also fun facts for each recipe that
can be incorporated for both children and adult audiences. Feel free to use your own creativity to
help make YTC fun and memorable!
Involving parents:
When leading sessions for children and youth, support from parents/guardians is important for them to
practice what they learn during YTC sessions. Parents and guardians must feel that their child can
safely use equipment and follow recipes. Take the opportunity to speak with parents and guardians
when possible to reassure them that youth should be able to do almost any task in the kitchen safely.
Encourage them to allow their child in the kitchen to prepare meals together. Invite
parents/guardians to participate in one of the sessions if possible.
8
15
Hand washing: This activity will show participants how easy
it is to pass germs to one another and how
dirt and germs can be left on hands if
they are not washed properly *.
Materials:
• Vegetable oil
• Cinnamon (or other coloured spice)
• Sink
• Liquid hand soap
Instructions:
Pour a couple drops of vegetable oil onto
everyone’s hands. Have them rub their
hands together to spread the oil around.
The oil represents the natural oils on our
hands. Select one participant from the
group as a volunteer. On the volunteer’s
hands, add a few sprinkles of cinnamon.
Have the volunteer rub their hands together
and spread the cinnamon throughout their
hands. Have all of the participants introduce
themselves to each other and shake hands.
Explain that the cinnamon represents germs
that stick to our hands. These germs can
be passed on from person to person and
Discuss when it is important to wash our hands.
These include:
• Before cooking
• Before eating
• After using the washroom
• After coughing or sneezing
• After blowing your nose
• After playing with pets
• After playing outside
can make us sick. If we touch food with
these hands the germs would be on the
food. Following the activity, ask the
participants how easy it was to spread
the germs? Imagine how many germs we
touch every day.
To complete the activity, have participants
wash their hands the way they usually do.
* Note: Alternatively you can call SWPH and sign out
the ‘GloGerm’ hand washing kit to demonstrate.
Toll free: 1-800-922-0096 or email [email protected]
Have the group look at each other’s hands to
see if they missed any of the cinnamon. It is
common to miss the back of the hands, in
between the fingers and around the finger
nails when handwashing is not done
properly.
Review and demonstrate the proper way to
clean hands.
9
Step 1: Wet hands and wrists.
Step 2: Use soap and scrub palms and back
of hands.
Step 3: Scrub in between and around fingers and thumbs for 15 seconds.
Step 4: Rinse thoroughly under running
water.
Step 5: Wipe and dry hands well with paper
towel.
Step 6: Turn off water using paper towel.
Instructions: Explain to participants why it is important to wash
fresh vegetables and fruits before using them
inarecipeor eatingthem.Vegetablesandfruits
may have germs on theirsurface.Washing them
removesthegermsandmakesthemsafefor usto
eat. It is important to wash all vegetables and fruits
beforeweeatthem,evenifwearenoteatingthe
peel.
• Paper towels or clean kitchen towels
• Produce brush
• Sink
• Leafy greens (such as a head of romaine lettuce)
• Vegetables and fruits with a rind (potato, melon,
large carrot or an orange)
• Berries (1 small container of berries)
• Mushrooms (8 whole white mushrooms)
16
Washing vegetables and fruits: This activity will show participants how to
safely wash vegetables and fruits before
cooking.
Materials:
Washing leafy greens:
Leafy greens include romaine lettuce and
spinach. Remove the greens from the bag and
place into a large colander. Run under cold tap
water. Pat dry with paper towels or a clean
kitchen towel. Greens can also be dried using a
salad spinner. If one is available, demonstrate
its use. Greens are now ready to be chopped.
Washing vegetables and fruits with a rind/skin:
Melons, potatoes, carrots and oranges all
have a rind or skin. Although we may not eat
the rind, it is important to wash the rind so
that germs on the outside do not get inside
when slicing through the vegetable or fruit.
Run the food under cold tap water and scrub
with a produce brush. Pat dry with paper
towels or a clean kitchen towel. After
demonstrating, have a few participants try
washing the vegetables or fruits.
Rinsing berries:
Berries should be rinsed right before they
are eaten or else they will spoil from being
wet. Run under cold tap water and pat dry.
Cleaning mushrooms:
Remove mushrooms from packaging and
rinse under cool water. Pat dry with a paper
towel or a clean kitchen towel. The dirt on
the outside of mushrooms can also be easily
wiped with a damp cloth or paper towel.
After demonstrating, have a few participants
try wiping the mushrooms with a damp cloth
or damp paper towel. Avoid soaking mushrooms
in water, as this can cause them to spoil
quickly.
Paper towels or clean kitchen towels
Salad spinner (if available)
Produce brush
Sink
Leafy greens (such as a head of romaine lettuce)
Vegetables and fruits with a rind (potato,
melon, large carrot or an orange)
Berries (1 small container of berries)
Mushrooms (8 whole white mushrooms)
Instructions:
Explain to participants why it is important to
wash fresh vegetables and fruits before using
them in a recipe or eating them.
Vegetables and fruits may have germs on
their surface. Washing them removes the
germs and makes them safe for us to eat.
It is important to wash all vegetables and
fruits before we eat them, even if we are
not eating the peel.
10
17
Using a knife safely: Knife skills are an important part of kitchen
safety. This activity will show participants
how to use different knives properly. It will
also demonstrate techniques for preparing
various vegetables and fruits for the recipes
contained in the manual.
Materials:
• Chef’s knife
• Paring knife
• Serrated knife
• Cutting boards
• Cucumber and/or red, green, orange or yellow pepper, and/or white onions, and/or sweet potato, and/or jalapeño pepper, and/or garlic, and/or avocados, and/or apples, and/or pomegranate*
Instructions:
Show the participants the chef’s knife, paring
knife and serrated knife. Show them the
different edges and describe how each knife
is used.
Chef’s knife: This knife is the most
popular, and can be used to chop different
foods. It has a smooth and rounded blade.
Vegetables, fruits, herbs, meats and fish
can be chopped using a chef’s knife.
Paring knife: The paring knife can also
be used to cut a variety of foods. It has a
smaller, smooth blade. It is best for
smaller work that requires precision. This
may include peeling, coring and hulling
vegetables or fruits.
Serrated knife: Notice the saw-like
blade on the knife; this works best for
cutting foods with a hard surface and soft
interior, such as bread.
Begin a discussion about how to use knives safely:
• It is important to be safe when using any
type of knife. This includes walking safely
while carrying a knife. Show participants how
to do this by pointing the knife facing down.
If someone needs to walk with a knife, they
should say “knife coming through” in a loud
voice.
• Always use a cutting board when using a
knife and be sure that the cutting board is
clean and dry. This helps keep the food from
slipping while being cut.
• It is important to hold the knife safely.
Holding the blade with your thumb and
forefinger gives you the best control. When
cutting, use the fingers on the other hand
to create a “wall” for the knife. This can
be done by bending the knuckles and
tucking in the fingertips. This will keep
your fingers out of the way of the knife
blade. Demonstrate this grip using a chef’s knife.
• When chopping, mincing and dicing keep the
tip of the knife blade on the cutting board,
or as close to the cutting board as possible.
• If you need to leave what you are doing
before you are finished cutting, place the
knife at the top of the cutting board, with
the blade facing away from you.
• Knives should always be kept in a safe
location. Place dirty knives beside the sink
and wash them one at a time. Show
participants where the dish washing sink is
located. Never put knives
in a sink full of water as you could cut
yourself while reaching into the soapy
water. Clean knives should be put in a
sheath (knife cover) or wooden knife block.
11
*It is recommended that you demonstrate cutting the vegetable and/or fruit that is
pertinent to the recipe that you are doing on that day. It is useful to repeat knife safety at
all sessions.
Measuring Ingredients: This demonstration will show participants how to measure dry and wet ingredients.
Materials:
• Set of dry nested measuring cups
• One glass or plastic liquid measuring cup
• Set of measuring spoons
• Water
• Package of flour
• Large spoon
• Plastic cup
• Dinner knife
• 2 small bowls
Instructions: Tell participants that you will demonstrate how to properly measure ingredients. Later they will have an opportunity to practice.
Review the different types of measuring equipment (e.g. measuring spoons, dry measuring cups, liquid measuring cups). To provide an example, ask for two volunteers. Have one measure 15ml of water using a tablespoon, and have the other participant measure out 15ml of water using 3 teaspoons. Add these to two separate small bowls. Describe that although the water was measured in different ways it is equal to the same amount.
Dry ingredient equivalents
Liquid ingredient equivalents
250 ml
1 cup
500 ml
2 cups
1 litre
4 cups
Show participants the different measuring cups.
The nested cups are used for dry ingredients.
Ask if anyone can name a dry ingredient that
would be measured with these measuring cups?
Some ideas might include flour, oats or flax
seeds. What are some wet ingredients? Some
examples might include water or milk.
Dry ingredients:
Using the package of flour, demonstrate how
to properly measure dry ingredients. Using
the large spoon, spoon flour from the package
into a measuring cup (any size). Do not
shake the cup or pack the flour. Once the
measuring cup is full, use the back of a dinner
knife to level out the flour. This can be done
with any dry ingredient. Have participants
measure the flour with different size
measuring cups.
Liquid ingredients:
Place the measuring cup on a flat surface. Fill
a plastic cup with water and pour water to
the 250mL (1 cup) line on the measuring cup.
Bend down to read the label closely; the
water line should be right on the 250ml
measurement line. Have participants practice
measuring the water in liquid measuring cups.
Measuring spoons:
Measuring spoons are used for small
quantities of dry and liquid ingredients. Ask
the participants what they might use a
measuring spoon for (i.e. spices, baking
powder). Demonstrate how to use a
measuring spoon. Using the 1 tablespoon
measuring spoon, scoop out the flour and
level off the top with the back of a knife.
Have participants measure the flour with
different size dry measuring cups.
15 ml 3 teaspoons 1 tablespoon
30 ml 2 tablespoons 1/8 cup
50 ml 4 tablespoons ¼ cup
75 ml 5 1/3 tablespoons 1/3 cup
125 ml 8 tablespoons ½ cup
150 ml 10 2/3 tablespoons 2/3 cup
175 ml 12 tablespoons ¾ cup
250 ml 16 tablespoons 1 cup
12
Demonstrations
How to Videos
PVriseitpthaerYiTnC gporItnalgforrehdowietonvtidseos on kitchen skills used in YTC recipes including:
Visit t•he YHToCwPtoortmalefaosruhreowfotoodvideos
on ma•ny kWitacshhei gskviellgserteaqbulieresdanfodr fYrTuCit
• Cutting an onion
• Pittinrgecainpeasvionccaluddoing:
• Slicing apples
• Seeding pomegranate
• Preparing garlic LE A D I N G YO U• ’ RCEutTtiHngEjaClaHpEenFo peppers
• How to cut a bell pepper
• How to prepare ginger
• Juicing a lemon
• Cutting sweet potato
•
Using a blender
• Hard cooking eggs
• Separating egg yolks/whites
• Using a hand mixer
13
How to Videos Visit the YTC portal for how to videos on kitchen skills used in YTC recipes including:
• How to measure food
• Washing vegetables and fruit
• Cutting an onion
• Preparing garlic
• How to cut a bell pepper
• How to prepare ginger
• Juicing a lemon
• Cutting sweet potato
• Pitting an avocado
•
• Slicing apples
• Seeding pomegranate
• Cutting jalapeno peppers
• Using a blender
• Hard cooking eggs
• Separating egg
yolks/whites
• Using a hand mixer
LEADING YOU’ RE THE CHEF
25
A D IN G Y
Using knives safely Provide supervision when using knives. Remind
them to use the correct knife for the job: a
small paring knife for vegetables and fruits and
larger knives to cut tortillas or pitas. Serrated
knives can be more stable when cutting, but
straight- edged knives cut through quickly and
may cause more injuries.
Avoid cuts
• Use sharp knives, vegetable peelers and
graters with care. Do not rush.
• Use the right knife for the job and cut on
a proper surface (i.e. not on a plate).
• When chopping, mincing and dicing, keep the tip
to the knife blade on, or as close to the cutting
board as possible.
• If you need to leave what you are doing or stop
cutting, place the knife at the top of the
cutting board, blade facing away from you. Do
not leave knife handles hanging over counters.
• If a knife falls, do not try to catch it. Step back
and let it fall.
• Put dirty knives beside the sink and wash them
one by one. Do not put them into dishwater
because you may cut yourself while reaching
into the soapy water.
• Do not put your hand inside a blender. The
blades are very sharp.
• Sweep up large pieces of broken glass into a
dustpan, pick up smaller pieces with a wet
paper towel.
• Keep paper towels, and dish towels away from the range top so they do not catch on fire.
• Point the handle of a frying pan or pot inwards, not out (it could catch on your clothes).
• Turn off the stove/range and oven after using it.
• Use oven mitts to lift food in and out of the oven.
• Never use oven mitts or pot holders if they are wet.
• Do not leave a pot on the stove/range unattended.
• Avoid hot steam coming from boiling liquids. Always lift the lid away from you and never reach over hot steam.
• When walking past people carrying a hot item yell, “hot coming through”.
• Wear an apron to keep clothing close to your body and away from heat sources. Do not wear long and loose sleeved tops when cooking to avoid clothing dangling in food, getting caught in kitchen equipment or getting too close to heat sources.
• Never put water on a grease fire as this can make the grease splash. If possible, turn off the heat and cover the pot/pan with a metal lid. Use a fire extinguisher and call 9-1-1 if needed.
14
26
Avoid shocks
Kitchen safety
• Keep electrical appliances away from
water or wet hands to avoid shocks.
• Hold the plug (never the cord) to
unplug an appliance.
• Be sure an appliance is turned off
before plugging it in or
unplugging it
Avoid slips • Pick up dropped food and discard of it.
Wipe up spills immediately.
• Always walk; never run in the kitchen.
C O O K I N G SA F EL Y
15
C OO K IN G S A F E LY
27
Foodborne illness Foodborne illness is caused by eating
contaminated food. Food can become
contaminated by chemicals, physical objects,
and microorganisms such as bacteria, viruses,
parasites and moulds (some of which produce
toxins). These microorganisms (also called
germs) can only be seen under a microscope.
Allergens found in food (e.g. peanuts) can also
make some people very sick.
Common symptoms of foodborne illness include
nausea, vomiting, abdominal cramps, diarrhea,
fever/chills, and headache/muscle aches. You
can begin feeling sick within hours to weeks after
the food has been eaten.
To reduce the risk of foodborne illness, follow
these four steps to safely handle and prepare your
food:
1. Clean
2. Separate
3. Cook
4. Chill
Step 1: Clean
Personal hygiene
Hands:
Keeping hands clean while cooking is very
important. Dangling jewellery and loose
clothing that may cover hands should be
removed before food preparation to prevent
cross contamination. Everyone must wash
their hands before starting food preparation
and during preparation as needed (such as after
coughing or touching money or using the
washroom) to prevent the cross-contamination
of surfaces. Wash hands after switching from
one task to another.
Demonstrate the six step method of hand washing
and have the participants wash their hands with this
method before cooking or eating. Use the
handwashing resources at the end of this chapter
to support your teaching.
Hair:
Long hair should be properly tied back to avoid
getting hair into the food. A hair net can also be
worn. It is helpful to have some elastic bands
with you in case a participant doesn’t have a hair
band with them.
Kitchen equipment/dishes and surfaces:
Make sure all equipment, cooking surfaces and
counters are cleaned and sanitized before
cooking. If bleach is allowed in your
organization, make a sanitizing solution in a
spray bottle by mixing 1 litre (4cups) of water
with 2ml(½tsp) of bleach. Spray the bleach
solution on countertops, cooking surfaces and
cutting boards and allow to air dry for at least 45
seconds. This will allow the bleach solution to
remain in contact with the surfaces long enough
to sanitize them. If bleach is not allowed, use
the food-safe sanitizer used in your agency.
This may be a solution such as a quaternary
ammonium compound (quats).
C OO K IN G S A F E LY 16
Immerse in clean, hot water at a temperature of
atleast77˚C(170˚F) for atleast45seconds.
• Let air dry.
Food preparation surfaces: Food contact surfaces (e.g. cutting boards, work
counters) can also transfer germs. They must be
cleaned and sanitized after each use.
To clean surfaces, follow these steps:
• Mix the sanitizing solution (see bottom of
page 27).
• Pour the solution into a spray bottle and label it
‘sanitizing solution’.
• Spray the solution on the surfaces, wait at
least 45 seconds or what is provided in the
instructions.
• Let air dry.
• Make a fresh solution daily.
Disposable wipes are not the same as a sanitizing
solution. You must use a sanitizing solution that
is approved for use with foods instead of using
disposable wipes. The sanitizer should include 100
ppm chlorine, 200 ppm quats or 25 ppm iodine.
Food: • Wash fresh produce under running water to
remove dirt and residue.
• Scrub vegetables and fruits that have firm
surfaces such as oranges, melons, potatoes and
carrots with a produce brush.
Food safety
Utensils can transfer germs so they need to
be properly washed and sanitized after
each use. To clean and sanitize kitchen
equipment (e.g. tongs knives, blenders)
follow these steps:
• Wash with hot, soapy water, and then rinse
with clean water.
• Mix the sanitizing solution (see bottom of page
27) and soak equipment for at least 45 seconds.
• Let air dry.
Food preparation surfaces:
Food contact surfaces (e.g. cutting
boards, work counters) can also transfer
germs. They must be cleaned and sanitized
after each use.
To clean surfaces, follow these steps:
• Mix the sanitizing solution (see
bottom of page 27).
• Pour the solution into a spray bottle and
label it ‘sanitizing solution’.
• Spray the solution on the surfaces,
wait at least 45 seconds or what is
provided in the instructions.
• Let air dry.
• Replace sanitizing solution when solution strength is less than the required strength. Solution strength will weaken over time.
Disposable wipes are not the same as a
sanitizing solution. You must use a
sanitizing solution that is approved for use
with foods instead of using disposable
wipes. The sanitizer should include 100
ppm chlorine, 200 ppm quats or 25 ppm
iodine.
Food:
• Wash fresh produce under running
water to remove dirt and residue.
• Scrub vegetables and fruits that have
firm surfaces such as oranges, melons,
potatoes and carrots with a produce
brush.
Step 2: Separate It is important to separate food to prevent
cross- contamination. Cross-contamination
is the transfer of pathogens (germs) from any
food, surface or person to a ready-to-eat food.
There are three ways for cross-contamination
to occur:
People to food: This may include
unwashed, contaminated hands touching
ready-to-eat food or coughing or sneezing
on food.
Equipment to food: A cutting board used to
chop raw chicken can spread germs to
vegetables which are being chopped on it.
It is important to take apart equipment
(e.g. blender) to clean and sanitize
equipment between uses.
Food to food: Juices from raw chicken
stored on an upper shelf in the fridge can
drip onto food stored below (e.g.
vegetables or fruit). Raw foods should not
be stored above ready- to-eat foods. Use
‘Safe Refrigerated Food
Storage’ handout found at the end of this
chapter to support your teaching.
To prevent cross-contamination:
• Wash hands thoroughly using the six
step method.
• Use separate cutting boards for different
foods: one for raw meats, one for fish, one
for poultry and one for produce. Cutting
boards and knives can be colour-coded for
these different foods.
• Wash, rinse and sanitize cutting
boards, utensils and food probe
thermometers before re-using them.
• Do not place cooked foods on plates, cutting
boards or surfaces used for raw food
preparation.
• Store raw foods below ready-to eat
products in the fridge.
• Properly cover all food in the fridge.
C O I N G SA F EL Y
C OO K IN G S A F E LY 17
Final internal cooking temperatures:
Using a probe thermometer, temperatures must
be maintained for a minimum of 15 seconds.
29
Step 3: Cook
Foods need to be cooked to a high enough
temperature for a long enough time to prevent the
growth of harmful bacteria. The way to be sure that
a food has reached a high enough temperature
during cooking is to use a properly calibrated
probe thermometer.
Probe thermometers are inserted into cooked
food to check the internal temperature. You
will need to follow the instructions on the
package for using the probe thermometer. You
cannot tell if a food is cooked thoroughly by
looking at it, touching it or tasting it. Use the
following chart to cook safely:
Whole poultry
Individual pieces
Mixtures containing poultry, egg, meat or fish
Ground beef and veal
Deboned and rolled roasts
All pork products
Lamb
Ground, deboned and rolled roasts
All fish products
Egg dishes
Keep hot foods hot:
After cooking, keep hot food at 60º C (140º
F) or hotter until the food is served.
Keeping hot foods hot will keep food out of
the temperature danger zone, which is
between 4º C (40º F) and 60º C (140º F); this
is where bacteria quickly grow. Use ‘The
Temperature Danger Zone for Food’
handout on pg. 27 to demonstrate this.
• Use a probe thermometer to measure the
internal temperature of cooked foods to
ensure the food is cooked to a high
enough temperature.
• Make sure food is purchased from a safe
and reliable source.
• Stir the food as needed for even cooking.
This will help to avoid cold spots in the
food. Check the food’s internal
Safely sampling and testing food:
When cooking at home, some people put a
finger in the food to test it, or use a spoon
to taste and then put the used spoon in the
food again. This is not an acceptable
practice when cooking with others. All
participants in YTC need to use clean
utensils each time they taste-test a recipe.
temperature in more than one spot.
18
Final internal cooking temperatures:
Using a probe thermometer, temperatures must be
maintained for a minimum of 15 seconds.
Step 4: Chill
Food safety
Thawing
It is also important to keep cold foods
cold to help slow the growth of germs in
foods. Perishable food items include
cooked or uncooked meat, poultry, fish,
shellfish, dairy products, cooked
vegetables and cooked grain products like
rice or pasta. These items must be stored
either in the refrigerator or freezer. The
temperature inside your refrigerator
must be 4° C (40° F) or colder and the
freezer temperature must be -18° C (0° F)
or colder. Also:
• Store any hazardous foods (e.g.
eggs, meats, poultry) in the main body
of the refrigerator since this is a
colder temperature than the fridge
door.
• Put perishable food products into the
fridge as soon as possible after purchase
or preparation.
• Do not over-pack the fridge. Allow
cool air to circulate around the food to
keep it safe.
• After cooking, put hot foods into small,
shallow containers before putting them
into the fridge. This allows food to cool
faster through the temperature danger
zone.
Freezing prevents the growth of micro-
organisms in foods but does not destroy all of
them. There are three ways to safely thaw
foods:
1. Thaw food in the refrigerator.
2. Thaw food under cold running water.
3. Thaw food in the microwave then
immediately cook it.
Do not thaw foods on the kitchen counter as the
slow change in temperature will allow for
bacteria to grow in high numbers.
Leftovers
You cannot tell if a food is unsafe by
smelling or looking at it. When in doubt,
throw it out. Bacteria in food grow very
quickly in the danger zone (between 4°C
and 60° C), so keep hot foods hot during
cooking and serving, and keep cold foods
cold. Leftovers should only be re-heated
once and should be used up within 3 days.
Place leftovers into containers and put
them in the refrigerator as soon as possible.
Return cold foods like milk, eggs, cheese
and yogurt to the refrigerator as soon as
possible to keep them out of the danger
zone.
The temperature danger zone is from 4° C –
60° C (40° F – 140° F).
TIP: For more food safety information and handouts, see www.CanFightBAC.org.
C O O K I N G SA F EL Y 19
C OO K IN G S A F E LY
31
1 Wet hands
2
Add Soap
3 Lather
for 15 seconds
4 Rinse
5 Towel dry
6 Turn off taps
with towel
23
HOW TO WASH
YOUR HANDS
20
www.elginhealth.on.ca
• after using the washroom or changing a diaper
• before and after eating or handling food
• after touching raw meat, poultry or fish
• before and after caring for sick people
• after handling garbage
• after playing with animals
21
33
22
34 35
23
YTC Discussion Questions general recipe preparation/cooking/food storage
Recipe preparation:
Q1. Did you enjoy making the recipe? Would you
change anything in the recipe if you were
making it at home?
A1. A variety of answers are possible. Participants
should be encouraged to use different
vegetables or fruits; use more or less spices,
etc. If participants say they did not like a
particular vegetable or fruit, remind them that
new foods might need to be tried several times
before we acquire a taste for them. The greater
the variety of food from the four food groups
that we eat, the healthier our diet becomes.
Q2. Have you ever had anything like this before?
If yes, tell us more about it.
A2. A variety of answers are possible. Provide
encouragement to participants for trying new
foods.
Q3. What is one thing you have learned from
today’s lesson?
A3. Examples may include: how to use a specific
piece of equipment, a new cooking technique, a
new way to prepare a particular food, etc.
Cooking:
Q1. How can food be cooked in a healthy way?
A1. Baking, broiling, poaching, and roasting are
healthier ways to cook food. Pan frying with
a non-stick pan can also be a healthy way to
prepare food if you use cooking spray or a
small amount of oil or non-hydrogenated
margarine in the pan. Deep frying is an
example of a high fat cooking method and is
not a healthy way to prepare food.
Q2. What is the difference between a “spice”
and an “herb”?
A2. Both spices and herbs add flavour and aroma to
foods. Spices come from the bark, root, fruit,
flower or seed of various plants and trees;
whereas herbs usually come from the leafy part
of a plant. Spices are available individually
(e.g. cumin and turmeric) or as blends or
mixtures (e.g. curry powder). Spices are also
sold in whole and ground forms (e.g. ginger),
while herbs can be purchased fresh or in dried
form (e.g. parsley).
Q3. What foods could spices and herbs be
added to?
A3. Herbs and spices can be used to add
flavour to many dishes but should be used
in very small amounts so they do not
overpower the food being seasoned.
Examples would include adding fresh or
dried herbs like oregano, basil and thyme
to spaghetti sauce and using cinnamon and
nutmeg in baked fruit recipes.
Q4. What do you think of when you hear
the word “dessert”?
A4. Dessert is generally a sweet-tasting food served
at the end of a meal. Some people have dessert
daily after their main meal, while others might
have it only on weekends or special occasions.
Desserts can be high in sugar and fat. If dessert
is eaten daily, it is best to include healthy
options. Look for recipes that use less fat and
sugar or simply reduce the amounts the recipe
calls for. Healthier desserts include: yogurt,
fresh fruit, fruit salad or homemade mini fruit
muffins.
Q5. There are certain ingredients to try to
keep on hand because it makes it easier
to cook meals at home. Can you think of
examples of what these might be?
A5. There could be many answers to this
question. Go to page 7 of the ‘Basic Shelf
Cookbook’ for a long list of examples.
Emphasize that it might be difficult to buy
these all at once, but work towards building
your basic shelf ingredients over time.
Q6. Sometimes when you are missing an
ingredient, you may have something on
hand that you can use instead. For
example, if you don’t have buttermilk, do
you know what you can use instead?
A6. 1 Tbsp (15 ml) lemon juice in slightly less
than 1 cup (125 ml) of regular milk. Refer
to page 13 of the ‘Basic Shelf Cookbook’
for more examples.
Recipe preparation:
Q1: Did you enjoy making the recipe? Would you change anything in the recipe if you were making it at home?
A1: A variety of answers are possible.
Participants should be encouraged to use
different vegetables or fruits; use more or less
spices, etc. If participants say they did not like a
particular vegetable or fruit, remind them that
new foods might need to be tried several times
before we acquire a taste for them. The greater
the variety of food from the four food groups
that we eat, the healthier our diet becomes.
Q2: Have you ever had anything like this
before? If yes, tell us more about it.
A2: A variety of answers are possible. Provide
encouragement to participants for trying new
foods.
Q3: What is one thing you have learned from
today’s lesson?
A3: Examples may include: how to use a specific
piece of equipment, a new cooking technique, a
new way to prepare a particular food, etc.
Cooking:
Q1: How can food be cooked in a healthy way?
A1. Baking, broiling, poaching, and roasting
are healthier ways to cook food. Pan frying
with a non-stick pan can also be a healthy way
to prepare food if you use cooking spray or a
small amount of oil or non-hydrogenated
margarine in the pan. Deep frying is an
example of a high fat cooking method and is
not a healthy way to prepare food.
Q2: What is the difference between a “spice”
and an “herb”?
Q2: Both spices and herbs add flavour and aroma
to foods. Spices come from the bark, root, fruit,
flower or seed of various plants and trees;
whereas herbs usually come from the leafy part
of a plant. Spices are available individually (e.g.
cumin and turmeric) or as blends or mixtures
(e.g. curry powder). Spices are also sold in whole
and ground forms (e.g. ginger), while herbs can
be purchased fresh or in dried form (e.g.
parsley).
DISCUSSION QUESTIONS AND ACTIVITIES 24
Y T C
Cooking continued:
Q7. For basic cooking and baking, certain
equipment and utensils are helpful.
What kitchen equipment or utensils do you
find most helpful/useful?
A7. There could be many answers to this
question. Go to page 16 & 17 of the ‘Basic
Shelf Cookbook’ for a lengthy list of
examples. Emphasize that it may be
difficult to buy these all at once, but work
Food storage:
Q1. True or False? It is best to store carrots in a
cool dark closet.
A1. False. It is best to store carrots in the
refrigerator. Storing food correctly may be
important to how long it will last and/or its food
safety. Go to page 8 of the ‘Basic Shelf
Cookbook’ for a list of other examples.
Q2. True or False? White rice will last for
several years.
A2. True! Go to page 9-10 of the ‘Basic Shelf
Cookbook’ for a chart showing how long
the basic shelf ingredients and different
leftovers will last.
YTC Discussion Questions general recipe preparation/cooking/food storage
Cooking continued:
Q7: For basic cooking and baking, certain equipment and utensils are helpful. What kitchen equipment or utensils do you find most helpful/useful?
A7: There could be many answers to this
question. Go to page 16 and 17 of the Basic
Shelf Cookbook for a lengthy list of examples.
Emphasize that it may be difficult to buy these
all at once, but work towards building your
basic equipment list over time.
Note: You can request copies of the Basic Shelf Cookbook by contacting [email protected].
Food storage:
Q1: True or False? It is best to store carrots
in a cool dark closet.
A1: False. It is best to store carrots in the
refrigerator. Storing food correctly may be
important to how long it will last and/or its
food safety. Go to page 8 of the “Basic Shelf
Cookbook” for a list of other examples.
Q2: True or False? White rice will last for
several years.
A2: True! Go page 9-10 of the Basic Shelf
Cookbook for a chart showing how long the
basic shelf ingredients and different leftovers
will last.
25
Q1.How many servings ofVegetablesand Fruit
does Canada’sFood Guide say we need each
day?
A1. It depends on your age and gender. Refer
to Canada’sFoodGuidetoelaborateon
this.
Q2.WhatisanexampleofaservingofVegetables
and Fruit?
A2. One medium whole fruit; 250 ml (1 cup)
salad greens; 125 ml (½ cup) fresh, frozen,
canned vegetables or fruit; 60 ml (¼ cup)
dried fruit.
Q3. How many servings of Vegetables and Fruit
have you had today?
A3. Answers will vary. Be sure not to make
judgments about the number of servings
participants report having and do not compare
participants based on their number. There are
many reasons why someone might not have
oneor moreservingsofVegetablesandFruit.
Simply encourage the group to look for ways to
increase theirservings.
this section. Foradditional information, goto
YTC Discussion Questions General healthy eating
Canada’s Food Guide is the tool that teaches
healthy eating to Canadians. Review the guide in
detail before leading the discussion questions in
Q5. Does it matter if a vegetable or fruit comes
fresh, frozen or in a can? Is one healthier than
another?
G A M E S & A C TI V I TI E S A5. Fresh, frozen and canned vegetables and fruit
www.healthcanada.gc.ca/foodguide and view
‘A Resource for Educators and Communicators’.
Vegetables and fruit:
Q4. Whatisthedifferencebetween100%pure fruit
A4.100% real fruit juice has vitamin C, folic acid and =
DISCUSSION QUES TIONS AND ACTIVITIES 28 28
Q1: What is your favourite vegetable or fruit?
What unusual vegetables or fruits have you tried
before?
A: A variety of answers are possible.
Q2: Can you think of a vegetable or fruit that
starts with every letter of the alphabet?
A2: A variety of answers are possible. Some more
challenging letters include:
E: elderberry, endive
F: fennel, fig
I: iceberg lettuce
J: jicama, jerusalum artichoke, jackfruit
N: nectarine
Q: quince
U: ugli fruit
V: vine leaf
Y: yam
Z: zucchini
Q3: Can you think of fruits and vegetables for all
the colours of the rainbow?
A3: A variety of answers are possible. It’s
important to eat vegetables and fruit from all
colours of the rainbow because each colour has
different nutrients.
Canada’s Food Guide is the tool that teaches
healthy eating to Canadians. Review the guide in
detail before leading the discussion questions in
this section. For additional information, go to
www.healthcanada.gc.ca/foodguide and view “A
Resource for Educators and Communicators”.
Vegetables and fruit:
Q1: What is your favourite vegetable or fruit? What unusual vegetables or fruits have you tried before?
A1: A variety of answers are possible.
Q2: Can you think of a vegetable or fruit that
starts with every letter of the alphabet?
A2: A variety of answers are possible. Some
more challenging letters include:
E: elderberry,
endive F: fennel,
fig
I: iceberg lettuce
J: jicama, jerusalum artichoke,
jackfruit N: nectarine
Q: quince
U: ugli
fruit V:
vine leaf
Y: yam
Z: zucchini
Q3: Can you think of fruits or vegetables for all
the colours of the rainbow?
A3: A variety of answers are possible. Eating
vegetables and fruits from all colours of the
rainbow ensures you get a variety of nutrients
because each colour has different nutrients.
Q4: What is the difference between 100% pure
fruit juice, fruit drinks, fruit cocktails or fruit
punch?
A4: 100% real fruit juice has vitamin C, folic acid
and other important nutrients. Other fruit-
flavoured drinks cannot claim to be 100% juice as
they are mainly sugar and water. Canada’s Food
Guide recommends choosing whole fruits more
often than juice. Whole fruits are more
satisfying to eat, have more fibre and are less
harmful to teeth than juice.
Q5: Does it matter if a vegetable or fruit comes fresh, frozen, or in a can? Is one healthier than another?
A5: Fresh, frozen and canned vegetables and fruit
products can be used when the vegetable or fruit is
not in season. Try to choose frozen and canned
vegetables and fruit that have no added fat, salt or
sugar.
Q6: According to Canada’s Food Guide, which
vegetables should I have each day?
A6: At least one serving of dark green and orange vegetables each day is recommended. Broccoli, spinach, carrot and sweet potatoes are good examples. These deeply coloured vegetables have higher amounts of important vitamins and minerals than ‘pale’ coloured vegetables and fruit.
Meals and snacks:
Q1: Why is breakfast so important?
A1: Breakfast gives you energy to start your day,
helps you focus and learn better in school or at
work and makes it easier to meet your daily food
group recommendations.
Q2: What are some breakfasts that can be eaten
on the go?
A2: Even if you are in a hurry it is important to
start your day with a healthy breakfast which
includes at least three of the four food groups from
Canada’s Food Guide. Examples of healthy
breakfasts to eat on the go include: a whole grain
tortilla spread with peanut butter around a
banana; half a cheese sandwich made on whole
grain bread and a plum; a smoothie in a travel mug
made with plain yogurt, milk and berries with a
small homemade banana muffin or a scrambled egg
wrapped in a whole grain tortilla with an apple.
Q3: What do you think of when you hear the
word “snack”?
A3: The real definition of a snack is any food that is
eaten outside of a meal, however, many people
think of packaged snack foods such as potato chips,
granola bars and cookies as snacks. Snacks should
include at least two of the four food groups.
DISCUSSION QUESTIONS AND ACTIVITIES 26
YTC Discussion Questions General healthy eating
Q4: What is an example of a healthy snack?
A4: There are many healthy snacks available and
most do not come pre-packaged. Some examples
include any fruit, lower fat yogurt, lower fat
cheese, whole grain crackers or pitas, trail mix
with dried fruit and whole grain cereal, sliced
veggies and hummus or lower fat dip.
Q5: What do you think is a healthy lunch to
pack for school or work?
A6: A healthy packed lunch is prepared from
‘whole’ foods at home. It should include at least
three of the four food groups from Canada’s Food
Guide as well as a clean refillable bottle of
water. Leftovers from dinner the night before can
be a great place to start. For example, make a
sandwich with leftover meat (e.g. chicken, beef,
etc.), tomato slices and whole grain bread, fill a
reusable container with low fat vanilla yogurt
topped with frozen blueberries, add a few
cantaloupe slices, and a small homemade muffin.
Products that are advertised for quick lunches
such as prepackaged lunch kits, fruit flavoured
candy, prepackaged cheese and crackers, chips,
fruit drinks and cookies are not healthy choices.
Q6: What is an example of a meal that contains
food from all of the four food groups?
A6: Examples include: whole grain rice with stir-
fried vegetables, tofu and a glass of milk;
quesadillas made with a whole grain tortilla,
refried beans, lower fat cheese and peppers;
whole grain pasta with vegetables, shrimp and
parmesan cheese.
Eating out:
Q1: Is it possible to eat healthy when dining
out? How might you do this?
A1: Yes, you can make healthier choices by not
super sizing-portions; choosing
vegetables/salads/ fruit as appetizers or side
dishes; asking for salad dressing on the side and
choosing milk or water instead of pop. Often the
portions are too large for most of us. Packing up
leftovers and taking them home for later is a
good option. Some restaurants can give you
nutritional information for their menu items if you
ask.
Reading food labels:
Q1: How can you tell what is in a food?
A1: You can get information about what is in a
packaged food by reading the Ingredients List as
well as the Nutrition Facts Table. The first
ingredient on the list is one that is added in the
largest amount. For more information on reading
food labels, go to www.unlockfood.ca.
Choosing healthy drinks:
Q1: Will energy drinks really give you energy?
A1: Energy drinks do not provide energy that lasts.
They often contain a lot of sugar, caffeine and
several other ingredients and are not
recommended for children, pregnant or breast-
feeding women or caffeine sensitive individuals.
Energy drinks when combined with alcohol are
dangerous. The best way to get energized is to
eat well, keep hydrated, stay active and get
enough sleep.
Q2. What are some examples of healthy drinks?
A2. Canada’s Food Guide recommends choosing
water for thirst. Choose municipal tap water
whenever possible. It is not necessary to count
your servings of water, but drink water whenever
you are thirsty. Canada’s Food Guide also
recommends plain milk (2% or less) or
unsweetened fortified soy beverages. These
drinks contain important nutrients and have no
added sugar. Sweetened soy beverage, 100% real
fruit juice, and chocolate milk are also healthy
choices but should be chosen in smaller amounts
and less often because they contain more sugar.
Q3: Are smoothies a healthy drink choice?
A3: Depends! Not all smoothies are made equal.
Smoothies purchased at coffee shops and
restaurants or sold at grocery stores are often
made with juice and syrups making them high in
sugar. Homemade smoothies can be made using
plain yogurt, milk, frozen fruit and vegetables
(such as spinach) making them lower in sugar and
are more nutritious then store bought smoothies.
27
YTC Discussion Questions General healthy eating
Choosing healthy drinks continued:
Q2. What are some examples of healthy drinks?
A2. Canada’s Food Guide recommends choosing
water for thirst. Choose municipal tap water
whenever possible. It is not necessary to
count your servings of water, but drink water
whenever you are thirsty. Canada’s Food Guide
also recommends plain milk (2% or less) or
unsweetenedfortifiedsoybeverages.These
drinks contain important nutrients and have no
added sugar. Sweetened soy beverage, 100%
real fruit juice, and chocolate milk are also
healthy choices but should be chosen in smaller
amounts and less often because they contain
more sugar.
“Good” foods vs. “Bad” foods:
Q1. True or False? Foods that are high in calories,
fat,sugarorsalt(e.g.pastries,chocolates,
candies, donuts, potato chips) are “bad
foods”and foods found on Canada’sFood
Guide are “good foods”.
A1. False. Foods found on Canada’s Food Guide are
“everyday”foods (i.e. that is, they are
needed every day to stay healthy). Foods
that are high in calories, fat, sugar orsalt are
“sometimes”foods (i.e. absolutely fine to
enjoy“sometimes”).Aperson'sdiet getsout
ofbalancewhenthenumber of“sometimes”
foods consistently replace the number of
“everyday” foods. This means the person is less
likely to get all of the nutrients that they need
to stay healthy.
“Good” foods vs. “bad” foods:
Q1: True or False? Foods that are high in
calories, sugar and/or salt (e.g. pastries,
chocolates, candies, donuts, potato chips) are
“bad foods” and foods found on Canada’s
Food Guide are “good foods”.
A1: False. Foods found on Canada’s Food Guide
are “everyday” foods (ie. Needed everyday to stay
healthy). Foods that are high in calories, fat, sugar
and/or salt are “sometimes” foods (i.e. absolutely
fine to enjoy sometimes). A person’s diet gets out
of balance when the number of “sometimes”
foods consistently replace the number of
“everyday” foods. This means the person is less
likely to get all of the nutrients that they need to
stay healthy.
On a tight budget:
Q1: What are some strategies that you have
used to save money on food?
A1. Answers will vary. Some of your participants
will undoubtedly have developed strong skills in
this area, and they can be a great support to
others in the group; give enough time for
everyone to share their ingenious solutions
because this question tends to generate
significant discussion. Visit UnLockFood.ca and
search ‘Food Choices When Money is Tight’
(http://www.unlockfood.ca)for extremely
useful handouts highlighting a wide range of
food budgeting information (e.g. saving money
in the grocery store, low budget recipes, best
buys in the four food groups).
‘The Basic Shelf Cookbook’ also features food
budgeting information, and all recipes can be
made at low-cost.
DISCUSSION QUESTIONS AND ACTIVITIES 28
*If you have a group of caregivers who have babies and toddlers, you can contact the health
unit for age appropriate nutrition resources (1-800-922-0096 www.swpublichealth.ca)
OR contact Unlock Food at www.unlockfood.ca or Telehealth Ontario at 1-866-797-0000
to speak to a Registered Dietitian.
YTC Discussion Questions Families with young children
Menu planning for children:
Q1: What tools should a parent use to plan
meals for their children?
A1: Canada’s Food Guide is appropriate for
children 2 and over*. The big difference is the
portions that you serve. Small children may only
need to eat ¼ to ½ of a food guide serving (e.g. ¼
to ½ slice of bread). Children have smaller
tummies so serving smaller amounts may be
needed. Start small and let them tell you if they
need more.
Q2: Is it a parents responsibility to make sure
their child has eaten enough before they
leave the table?
A2. No. It is the responsibility of the parent to
offer healthy meals, offer regular meals and
snacks, direct where their child will eat(i.e. at
the table). It is important to let their child decide
which foods to eat of the ones served and how
much is eaten. Trying to control what a child eats
or how much they eat causes friction, increases
resistance and disrupts the child’s ability to
know when they are hungry and when they are
full. Remember that many children need to try a
food 15 times before they will accept it. Keep
serving it without pressure, be a good role
model by eating it yourself, and involve your
child in the kitchen (if they help to prepare it,
they’re more likely to eat it).To reinforce this
messaging, supply each young family with
‘Nurture Your Child In Body and
Mind’and/or‘Phrases That Help and Hinder’(you
can get copies of these from SWPH by calling 1-
800-922-0096).
Q3: Is serving sugary drinks like fruit punches
okay as long as my child drinks the
recommended servings of milk?
A3: Not recommended. A regular consumption
of sugary drinks (iced tea, fruit cocktails, fruit
punches, lemonade, fruit drinks, sports drinks
and soft drinks or pop):
• May promote dental caries.
• May fill up the child so they don’t have an
appetite for healthy food.
• Caffeine may disrupt sleep and make child
fidgety.
The best drinks to offer children (age 2 and over*)
are: water most of the time; 1% or 2% milk or
fortified soy beverage according to Canada’s
Food Guide. Limit juice to very small amounts
(e.g. one food guide serving per day or less). Juice
is very high in natural sugar and children get more
nourishment from eating the whole vegetable or
fruit.
29
YTC Discussion Questions Pregnancy and Breastfeeding
ADDITIONAL TIP: ALL women who could
become pregnant should take folic acid every
day. Talk to your health care provider and/or
pharmacist for guidance on choosing the best
folic acid supplement for you.*
*If you would like more resources or information on this topic, you can contact the health unit
for age appropriate nutrition resources (1-800-922-0096 www.swpublichealth.ca) OR
contact Unlock Food at www.unlockfood.ca or Telehealth Ontario at 1-866-797-0000 to
speak to a Registered Dietitian.
Q1: True or False? When you’re pregnant you
are eating for two so you need twice as much
food.
A1: False. You need extra food while you are
pregnant, but you do not need twice as much. An
extra two to three Food Guide Servings each day
during the second and third trimester (not usually
the first trimester) AND an extra two to three
Food Guide Servings while you are breastfeeding is
usually enough (e.g. have fruit and yogurt for a
snack OR have an extra slice of toast at breakfast
and an extra glass of milk at supper). Use
Canada’s Food Guide to help you make healthy
choices. And remember to listen to your body –
eat when you’re hungry and stop when you are
full.*
Q2: You need extra nutrients such as folic
acid (folate) and iron when you are pregnant
and extra folic acid (folate) when you are
breastfeeding. How can you increase your
chances of getting the extra nutrients that
you need?
A2. To help get the extra nutrients you need,
eat foods from all four food groups in Canada’s
Food Guide, AND take a prenatal multivitamin
each day when you are pregnant or
breastfeeding. Talk to your health care provider
and/or pharmacist for guidance on choosing the
best one for you.
30
YTC Discussion Questions Eating Well while Living Alone
Q1: How do you manage menu planning for
one?
A1: Answers will vary. There are many things you
can do to make it easier to menu plan for one:
• First, think of a few simple meals you’d
like to make. Try to think of meals that use
common ingredients. This way you can use
the ingredients again in other meals.
• Look for recipes that include cooking
methods you know how to do.
• Create a grocery list. Organize your list the
same way the store is laid out to make it
easier to shop.
• Try making recipes with multiple servings.
Leftovers can be eaten in the next 2-3
days or placed in the freezer for a future
meal.
Q2: Do you have to make a complex meal to
eat healthy?
A2. Eating well provides us with energy and
nutrients we need. But you don’t always have
to make a complex meal to eat well. Aim to
include foods from at least three of the four
food groups at each meal.
Q3: What are some simple, healthy meals you
could make?
A3: Some examples include:
• An omelet with vegetables and cheese.
Serve with a couple slices of whole wheat
toast and a piece of fruit.
• A turkey and cheese sandwich on whole
grain bread with a salad and glass of milk.
• A batch of chicken noodle vegetable soup.
Serve with crackers and cheese. The extra
soup can be frozen in individual-sized
reusable containers for quick meals.
Q4: What are some good staple foods to keep
on hand?
A4: Answers may vary based on preference,
culture, or dietary needs. Inform participants
that it is always good to keep staples on hand in
case of emergencies. A well stocked kitchen may
include rice, pasta, frozen bread, whole grain
crackers, frozen or canned fruits and
vegetables, tomato sauce, canned fish, and
peanut butter.
Q5: Are there any nutrients I should focus on?
A5: A well balanced diet means eating a variety
of foods from all the food groups. Getting a
variety of different foods will provide your body
with all the nutrients it needs. Vitamin D is
important for our bones, teeth, muscles, and
immune system. Health Canada recommends that
adults 50 years of age and older should be taking a
vitamin D supplement of 400 IU every day.
31
YTC Discussion Questions Newcomers to Canada
32
Q1: How do you manage menu planning since
coming to Canada?
A1: Some may find it easy to plan, while others
may have some difficulty. Discuss some ways to
make menu planning easier. Encourage them to
keep an ongoing grocery list in the kitchen and
add items when they run out. Check what is on
special using weekly flyers. Do any of these items
fit with some of their favourite recipes?
Q2: Where do you find specialty ingredients
for some of your traditional recipes?
A2. A variety of answers are possible. Encourage
discussion between the group about different
stores they may like, such as specialty ethnic
stores, grocery stores, and bulk food stores.
Q3: Where is the best place to shop in a
grocery store?
A3: Grocery stores can be very large and filled
with all different types of foods. Try to stick to the
perimeter of the grocery store for fresh foods like
fresh fruits and vegetables, whole grains, lean
meats like poultry and lean beef, and dairy
products like milk and yogurt. There can be some
healthy items on the aisles like rice, pasta,
canned legumes and vegetables.
Specialty items can be found in the ethnic area of
the store.
Q4: How do you incorporate new foods in
your diet?
A4. Many answers are possible. Participants
may stick to cooking their favourite recipes, while
some may be more open to trying new foods.
Encourage the group to talk about new
ingredients or flavours they haven’t had before,
and how they can incorporate them into their
recipes.
Q5: Where do you get inspiration for new
recipes?
A5: Encourage participants to look through some
different cookbooks at their local library for
inspiration. If there is a certain food they would
like to try, suggest they look up a recipe online
using that ingredient. Get the family involved by
thinking of lunch and dinner ideas they would
like to try.
Healthy eating for mental health Q1: How do mental health and my diet relate?
A1: A lot! Ask the participants to describe what
they eat when they are happy or sad. The food we
eat is associated with our mood, behavior, and
thought processes. What we eat affects our
physical, mental, emotional, intellectual, social,
and spiritual health. Our diet is only one
component that contributes to our overall health.
Q2: Can my diet improve my mental health?
A2: Yes. There are many intersections between
nutrition and mental health. Diets high in fat,
processed food, and excess calories have been
cited as contributing to some mental health
illnesses. Having a diet rich in nutrients, such as
minerals and vitamins, omega-3’s, and whole
foods may help prevent some mental health
conditions. Diets that include a variety of
colours, such as dark green and orange-coloured
vegetables and whole grains are rich in many of
these nutrients.
Q3: I want to change my eating habits to
improve my mental health. How can I do this?
A3: Learning about your eating habits can be
helpful for developing a positive mindset and
preventing mental illnesses. One way
participants can do this is by being mindful of
what, when and why they are eating, and
remembering that change takes time and
patience. Linking healthy eating with other
positive behaviours, such as physical activity,
getting enough sleep, and participating in social
activities may also be beneficial. Remember,
when you, “eat good, you feel good.”
Q4: Sometimes I overeat which makes me feel
bad about myself. What can I do?
A4: Sweet treats and salty snacks are common
comfort foods that people reach for when they
are feeling down. They may make you feel good
in the moment, but in the long run, overeating
can lead to developing poor eating habits,
which can negatively impact your mental
health. Moderation is key! Enjoy treats in
moderation but overall aim to strive for
balanced, nutritious foods.
Q5: As an adult, how can I help my
child/children develop healthy eating habits and
mental health?
A5: Parents play a big role. Developing a healthy
relationship with food and recognizing the value
you place on your own eating habits will influence
how your children view their eating habits. You
can be a good role model for your children by
modeling healthy eating habits. You can also help
foster a positive relationship with food by helping
them see food as fuel rather than a comfort, a
reward, or something to be controlled. Coupling a
healthy diet with physical activity will also help
your child develop greater self-confidence, self-
esteem, and body image.
Healthy ways to manage mental
health:
Q1: What is mindful eating and how can It
benefit my mental health?
A1: Mindfullness is being present in the moment
and being aware of your thoughts, feelings, and
bodily sensations related to your inner self and
surrounding environment. Mindful eating
involves being aware of why you are eating, the
senses associated with eating (such as taste and
smell) and being in tune and how eating is
making you feel, both physically and
emotionally. Practicing mindfulness has been
shown to provide the body and mind with many
health benefits.
Q2: Apart from eating a nutritious diet, how
can people improve their mental health?
A2: Everyone reacts to stress differently. During
stressful situations, some people may find that
their appetite increases, while others may find
that their appetite decreases. Stress is a normal
part of life and you may experience changes in
your diet. However, if these changes become
permanent they can have serious impacts on
your mood and overall mental health.
YTC Discussion Questions Healthy Eating and Mental Health
33
Try these food free ways to manage your stress in
a healthy way:
- Being active, such as going for a walk or
trying a drop-in fitness class.
- Getting enough sleep.
- Cutting down on caffeine by trying herbal
teas or decaffeinated coffee in place of
caffeinated drinks.
- Limiting alcohol.
- Quitting smoking.
- Participating in calming activities, such as
yoga or mindfulness.
To learn more, visit www.unlockfood.ca and
search “Healthy Habits to Cope with Stress”.
Cooking Q1: How do you think learning to cook may
help you in the future?
A1: A variety of answers are possible. Along
with the pride and satisfaction of being able to
cook, the literature has shown that
strengthening food literacy can enhance:
- Belief and confidence
- Social connectedness (food brings
people together)
- Food knowledge (e.g how to grow food,
where to buy food, how to buy food on a
budget, how to plan meals, etc)
- Resilience (the ability to recover quickly
from difficulties)
- Ultimately healthier eating (decreased
reliance on processed and packaged
foods)
Q2: How can improving my food and cooking
skills improve my mental health?
A2: Being food literate means understanding the
basic nature of food, its importance to you, and
having the basic skills to safely prepare food.
Being food literate will empower you to make
informed healthy eating choices and increase
your confidence in the kitchen. This can
improve your mental health because you will
have the knowledge to prepare healthy,
nutritious food, which can help you make
healthier choices and can increase your
confidence, self-esteem, and self-efficacy.
YTC Discussion Questions Healthy Eating and Mental Health
34
YTC Food Topics - Ingredient Fun Facts
YTC Food Topics - Ingredient Fun Facts
Vegetables and Fruit:
• Applevarietiesrangeinsizefromalittlelarger
than a cherry toas large as a grapefruit.
• Apples are a member of the rose family.
• Bananas come in a variety of sizes and colors
whenripe,includingyellow,purpleandred.
• Bananas, tomatoes, pineapples and cranberries
are all considered berries.
Cauliflowercomes inmanydifferentcolours
including orange, purple and green.
• Corn is also known as maize, and comes in many
different colours from black, blue-grey, purple, red,
white and yellow.
• Cucumbersarerelatedtomelonslikezucchini,
squash, and even honeydew melon.
• Dates are a type of dried fruit from the date palm
tree.
• Fruitsaladsmusthaveaminimumofthree differenttypesoffruittobecalledafruitsalad.
• Frozen berries can be kept frozen for up to one
year.Thismeansyoucanenjoyberriesyear- round,
even whenthey are outofseason.
•
•
•
•
•
•
•
•
•
•
•
•
•
• Greenbeans are only one typeof bean.There are over
130 different varieties of beans.
Grain Products:
• Multigrain or organic products are not
necessarily whole grain and are notalways
healthier.
• Riceisasymboloflifeandfertility.Itisatradition to
throw riceatweddings; however,confetti has now
replacedrice.
• Rice is the main food for more than half the
peopleintheworldandisgrownonevery
continent except Antarctica.
• Traditionally, tortillas are made from corn. The
ones sold in grocery stores here are made from
wheat.
• Whencooked,riceswellstoatleastthreetimes its
originalweight.
• Wholewheatishealthierthanrefinedwheat because
when it is processed, it has more of the original
healthynutrientsfromtheplant.
Milk andAlternatives:
• A substitute for buttermilk can be made at home by
mixingalittlebitoflemonjuiceorvinegar with milk.
• Cheddar cheese can be orange or white.
• Cheddar cheese is the most popular cheese in
Canada.
• Fetacheeseisusuallymadewithsheeps’orgoats’
milk.
• Marbled white and orange cheese is cheddar
cheese.
• Some cheeses are made with mold to give them a
distinctflavour,suchasblueorgorgonzola cheese.
• There are hundreds of differenttypes of cheese in
the world
DISCUSSION QUESTIONS AND ACTIVITIES
Vegetables and Fruit: • Apple varieties range in size from a little
larger than a cherry to as large as a
grapefruit.
• Apples are a member of the rose family.
• Bananas come in a variety of sizes and
colours when ripe, including yellow, purple
and red.
• Bananas, tomatoes, pineapples and
cranberries are all considered berries.
• Cauliflower comes in many different colours
including orange, purple, and green.
• Corn is also known as maize, and comes in
many different colours from black, blue-grey,
purple, red, white and yellow.
• Cucumbers are related to melons like
zucchini, squash and even honeydew melon.
• Dates are a type of dried fruit from the date
palm tree.
• Fruit salad must have a minimum of three
different types of fruit to be called a fruit
salad.
• Frozen berries can be kept frozen for up to
one year. This means you can enjoy berries
year-round, even when they are out of
season.
• Green beans are only one type of bean. There
are over 130 different varieties of beans.
• Mushrooms come in many different varieties
including white button, portabella, cremini,
oyster, enoki, straw and shitake.
• Peppers can be sweet (e.g. bell peppers) or
hot (e.g. jalapeño and habanero)
• Peru grows the most different types of
tomatoes.
• Red onions are often called purple onions.
• There are about 200 seeds on the outside of
each strawberry.
• You can eat the root of the celery plant. It is
known as celeriac and is often used in soups
and stews and tastes very similar to celery.
• The part of the sweet potato plant that is
most commonly eaten grows underground;
however the leafy greens and shoots can also
be eaten.
Grain Products: • Multigrain or organic products are not
necessarily whole grain and are not always
healthier.
• Rice is a symbol of life and fertility. It is a
tradition to throw rice at weddings; however,
confetti has now replaced rice.
• Rice is the main food for more than half the
people in the world and is grown on every
continent except Antarctica.
• Traditionally, tortillas are made from corn.
The ones sold in grocery stores here are made
from wheat.
• When cooked, rice swells to at least three
times its original weight.
• Whole wheat is healthier than refined wheat
because when it is processed, it has more of
the original healthy nutrients from the plant.
Milk and Alternatives: • A substitute for buttermilk can be made at
home by mixing a little bit of lemon juice or
vinegar with milk.
• Cheddar cheese can be orange, white, or
marbled.
• Cheddar cheese is the most popular cheese in
Canada.
• Feta cheese is usually made with sheeps’ or
goats’ milk.
• Some cheeses are made with mold to give
them a distinct flavour, such as blue or
gorgonzola cheese.
• There are hundreds of different types of
cheese in the world.
35
YTC Food Topics - Ingredient Fun Facts
Meat and Alternatives:
• Chickpeas are also known as garbanzo beans,
chana and Indian peas
• Eggs can be part of a main meal item (omelette) or
be part of a recipe (baking)
• Hummus is a spread made with chickpeas
• Refriedbeansarenotfried.Thebeansarecooked in
water, mashed and seasonings are added.
• Eggs are agreatsourceof protein.Themost
commonly eaten egg comes from a chicken. In
other cultures, diuerent types of eggs are also
eaten, such as quail, duck and goose.
Other:
• Baking soda is not only used in baking, it can be
added to cleaning supplies, toothpaste and can
even absorb smells in the refrigerator
• Canola oil is originally from Canada and comes
from seeds
• Cinnamon comes from the bark of a tree
• Coconut milk is not milk. It is the juice of a
coconut that has been mixed with the flesh of
the coconut.
• Pancakes are also called hotcakes or flapjacks
• The world’s biggest pancake was 15 metres in
diameterandcookedinManchesterin1994
DISCUSSION QUESTIONS AND ACTIVITIES 36
Meat and Alternatives: • Chickpeas are also known as garbanzo beans,
chana and Indian peas
• Eggs can be part of a main meal item
(omelette or frittata) or be part of a recipe
(baking).
• Hummus is a spread made with chickpeas.
• Refried beans are not fried. The beans are
cooked in water, mashed and seasonings are
added.
• Eggs are a great source of protein. The most
commonly eaten egg comes from a chicken.
In other cultures, different types of eggs are
also eaten such as quail, duck and goose.
Other: • Baking soda is not only used in baking, it can
be added to cleaning supplies, toothpaste and
can even absorb smells in the refrigerator.
• Canola oil is originally from Canada and
comes from seeds.
• Cinnamon comes from the bark of a tree.
• Coconut milk is not milk. It is the juice of a
coconut that has been mixed with the flesh of
the coconut.
• Pancakes are also called hotcakes or
flapjacks.
• The world’s biggest pancake was 15 metres in
diameter and cooked in Manchester in 1994.
Games and Activities – Adult Groups
True or False Brainstorm to Save
Ask participants true or false questions. The
questions can come from pertinent sections
of this manual (e.g. food safety questions,
discussion questions, fun facts about
ingredients). If you have access to some
simple NON-FOOD rewards for correct
answers, that makes it especially fun.
One Minute of Fame
This game allows one participant to talk
for one minute about a specific healthy
eating subject. You will announce the
topic question and will select the
participants. You can pick participants
by having them draw numbers, line up
alphabetically, etc. Once you ask the
participant the question, they will be
able to talk for one minute. The
questions can include: What is your
favourite memory involving food? What is
your
all-time favourite food? What kinds of foods
do your eat at a holiday meal? What are your
favourite places to buy your food (not
restaurants) and why? What are your favourite
“comfort” foods and why? What is one of your
most interesting restaurant experiences?
Spice scents
Sitting or standing in a circle, have each
participant blindfold themselves. Place fresh
herbs or spices (fresh basil, lemon zest, orange
zest, cumin, cloves, cinnamon, garlic powder,
etc.) in a small container. Have the participants
pass around the containers and smell the herbs
and spices. Ask them what the container smells
like? Start a discussion about the herb or spice.
Is it a sweet or savoury smell? What foods could
they add this spice to? Does it remind them of a
certain food?
Have participants sit in a semi-circle, with the
facilitator standing at the front with a flip chart
and marker. Ask participants to share their ideas
and tips for saving money in the grocery store
and in the kitchen. Write down all ideas and tips
as they come in. Offer ideas if participants need
some help, or fill the gaps at the end if there are
still useful tips to share. See ‘Unlock Food’s Food
Choices When Money is Tight’ if you need
guidance. Additional tip: collect actual
examples of unit pricing labels from your local
grocery store to use as visuals and comparisons
(just ask at customer service; most grocery
stores are happy to donate them if you share
what they’re for).
Freezing Vegetables and Fruits
This is a great activity to do at harvest time when
vegetables/fruits are plentiful and less expensive.
You can choose to do this activity in one of two
ways:
1. Give a verbal description of how to freeze
vegetables/fruits and have a discussion
about different ways/recipes that you can use
frozen vegetables/fruits (see Unlock Food’s
‘All About Frozen Fruit’ and ‘All about
Frozen Vegetables’ for ideas to help
facilitate this discussion).
2. If you have access to large freezers and fresh
vegetables/fruits, lead a freezing session in lieu
of a cooking session.
Shopping on a Budget
Collect this week’s local grocery store flyers. Tell the
participants that they will need to select and plan one
meal for dinner. They must use only the items in the
flyers (other than spices and/or herbs). The total cost
of the meal must be under $15.
DISCUSSION QUESTIONS AND ACTIVITIES
37
To celebrate a special event, invite friends and
family over to create a make a take-home gift.
Some items you could make as a group include:
homemade granola, soup, fresh potpourri, or
muffin mix in a mason jar. Or make these items on
your own and give them as a housewarming gift or
a special holiday treat!
Homemade Granola:
Bake a large batch of your favourite homemade
granola. Add in different nuts, seeds, or dried
fruit for different flavours. Once the granola is
completely cooled, pour into mason jars. Decorate
the lids with festive fabric and some ribbon for
tasty holiday gifts. These gifts are both thoughtful
and economical.
Homemade Soup:
Purchase dried goods such as red lentils, split
peas, rice, barley, and dried macaroni. Layer
the ingredients, along with some spices, into a
mason jar. Secure the lid and attach a recipe card,
explaining how to cook the soup. See sample recipe
DIY Stovetop Potpourri:
Making fresh potpourri is easy! In a mason jar,
combineslicedfruit, herbs, andspices.Choose
combinations that you think would go well
together.Try sliced lemon, a couple cinnamon
sticks, and a sprig of rosemary for a fresh spring
scent. If you’re looking for the perfect holiday
scent, try a combination of sliced oranges,
cinnamon sticks, a sprig of pine, whole cloves,
a whole nutmeg, and fresh cranberries. Fill the
masonjar with water.Add a labelwith directions
“Store in the fridge until ready to use. Pour
contents of jar in a small pot and simmer on low.
Enjoy the fresh scent throughout your home”.
Special Occasions To celebrate a special event, invite friends and fam-
Variations:
ily over to create a make a take-home gift. Some
items you could make as a group include: home- Feel free to try your own variations!
madegranola, soup, freshpotpourri, or muffin mix • Replace pumpkinseeds with sunflowerseeds,
in a mason jar. Or make these items on your own pecans, walnuts, almonds, or a combination
and give them as a housewarming gift or a special • Replace vanilla extract with almond extract
holiday treat! These gifts are both thoughtful and • Use a mixture of dried fruit such as dried
economical. cranberries, dried blueberries, and raisins
Homemade Granola: • Try different spices like nutmeg or
Bake a large batch of your favourite homemade pumpkin pie spice
granola. Add in different nuts, seeds, or dried fruit
for different flavours. Once the granola is com- Homemade Soup:
pletely cooled, pour into mason jars. Decorate the Purchase dried goods suchas red lentils, split peas,
lids with festive fabric and some ribbon for tasty rice, barley, and dried macaroni. Layer the ingre-
dients, along with some spices, into a mason jar.
Securethe lid and attach arecipecard,explaining
how to cook the soup. See sample recipe below.
Homemade Granola Recipe • ½ cup brown sugar
Ingredients: • ½ tsp salt
• 4 cups rolled oats • 1 tsp ground cinnamon
• ¾ cup almonds (or other nuts or seeds) • ¼ cup canola oil • ¼ cup honey or maple syrup
Y T C D I S C U S S I O N Q U ES T I O N S A N D F O O D T O P I C S 129
Games and Activities – Adult Groups
Special Occasions
To celebrate a special event, invite friends and
family over to create a make and take- home
gift. Some items you could make as a group
include: homemade granola, soup, fresh
potpourri, or muffin mix in a mason jar. Or
make these items on your own and give them as
a housewarming gift or a special holiday treat!
These gifts are both thoughtful and economical.
Homemade Granola:
Bake a large batch of your favourite homemade
granola. Add in different nuts, seeds, or dried
fruit for different flavours. Once the granola is
completely cooled, pour into mason jars.
Decorate the lids with festive fabric and some
ribbon for tasty holiday gifts. See sample recipe
below.
Ingredients:
• 4 cups rolled oats
• ¾ cup almonds (or other nuts or seeds)
• ½ cup brown sugar
• ½ tsp salt
• 1 tsp ground cinnamon
• ¼ cup canola oil
• ¼ cup honey or maple syrup
• 1 tsp vanilla extract
• ½ cup dried cranberries, chopped (or
other dried fruit)
Directions:
1. Preheat oven to 300ºF.
2. Combine oats, almonds, brown sugar,
salt, and cinnamon in a large mixing
bowl. Mix well, breaking up any clumps
of brown sugar.
3. In small saucepan, gently warm the oil
and honey; then whisk in the vanilla
extract. Pour oil/honey into oats and
mix thoroughly with a large spoon.
4. Spread granola evenly onto a
parchment-lined rimmed cookie sheet
(approx. 12”x16”). Bake for 40 minutes,
stirring every 10 minutes to prevent
burning. Let cook then stir in fruit. Pour
into a mason jar. Tie a ribbon and tag
onto the jar with a note.
Variations:
Feel free to try your own variations!
• Replace pumpkin seeds with sunflower
seeds, pecans, walnuts, almonds or a
combination.
• Replace vanilla extract with almond
extract.
• Use a mixture of dried fruit such as dried
cranberries, blueberries and raisins.
• Try different spices like nutmeg or
pumpkin pie spice.
Homemade Soup:
Purchase dried goods such as red lentils, split peas, rice, barley, and dried macaroni. Layer the ingredients, along with some spices, into a mason jar. Secure the lid and attach a recipe card, explaining how to cook the soup. See sample recipe below.
Beefy Bean Soup Mix in a Jar Ingredients: Jar Ingredients:
• ½ cup elbow macaroni
• 1 cup green split peas
• 1 cup lentils
• 1 cup pearl barley
• ½ cup dried onion flakes
• 2 tsp celery flakes
• 2 tbsp dried parsley
• 1 tsp ground pepper Soup Ingredients:
• 1 lb ground beef
• 12 cups beef broth
Mix Directions
1. Wash and thoroughly dry a 1 quart, wide-
mouth canning jar. Place the macaroni in
a plastic sandwich bag.
2. Layer the ingredients as level as possible
in this order: split peas, lentils, pearl
barley,
onion flakes, celery flakes, parsley, pepper,
and bagged macaroni.
3. Secure the lid and decorate the jar as
desired. Be sure to attach the recipe for
making soup.
DISCUSSION QUESTIONS AND ACTIVITIES
DISCUSSION QUESTIONS AND ACTIVITIES 38
Beefy Bean Soup Mix in a Jar Videos Ingredients:
As one of your activities, you may choose to show Jar Ingredients:
videos about healthy eating that are pertinent to • ½ cup elbowmacaroni
your group. Visit www.Ontario.ca/EatRight and • 1 cup green split peas
search ‘videos’.
• 1 cup lentils • 1 cup pearl barley
• ½ cup dried onion flakes
• 2 tsp celeryflakes
• 2 Tbsp dried parsley
• 1 tsp ground pepper
Soup Ingredients:
• 1 lb ground beef
• 12 cups beef broth
Instructions:
Mix Directions
1. Wash and thoroughly dry a 1 quart, wide-
mouth canning jar. Place the macaroni in a
minuteplastic ss,anordwunictilhnobagpink. remains.
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Games and Activities – Adult Groups
Special Occasions continued
Beefy Bean Soup Mix In a Jar
Soup Directions
1. Coat a large pot or Dutch oven with cooking
spray and warm over medium high heat. Add
beef and cook, stirring constantly, about 4
minutes, or until no pink remains. Drain off
excess fat.
2. Add broth and all of the jar ingredients
(except the bag of macaroni) to the pot.
Bring to a boil over medium-high heat.
Reduce heat to low, cover and simmerfor30
minutes, stirring occasionally.
3. Add macaroni and continue to simmer
another 10 minutes, or until peas are
tender and macaroni is cooked. Serve hot.
Refrigerate any leftover soup in an airtight
container for up to a week.
DIY Stovetop Potpourri:
Making fresh potpourri is easy! In a mason jar,
combine sliced fruit, herbs, and spices.
Choose combinations that you think would
go well together. Try sliced lemon, a couple
cinnamon sticks, and a sprig of rosemary for a
fresh spring scent. If you’re looking for the
perfect holiday scent, try a combination of
sliced oranges, cinnamon sticks, a sprig of
pine, whole cloves, a whole nutmeg, and fresh
cranberries. Fill the Mason jar with water.
Add a label with directions “Store in the
fridge until ready to use. Pour contents of
jar in a small pot and simmer on low. Enjoy the
fresh scent throughout your home”.
Muffin Mix in a Jar:
Choose your favourite muffin recipe. Layer the
dry ingredients in a jar. Extras like nuts, chocolate
chips, or dried fruit can be placed in a small baggy
inside the jar. Secure the lid and add a label with
directions for the muffins. Decorate with ribbon.
Videos
As one of your activities, you may choose to show
videos about healthy eating that are pertinent to
your group. Visit www.unlockfood.ca and search
‘videos’.
DISCUSSION QUESTIONS AND ACTIVITIES
39
Activities – Children/Youth
A Healthy Plate
Create a large plate to represent the plate depicted in Canada’s Food Guide. Divide the plate into the three food groupings (vegetables/fruit, protein foods and whole grains) found in the food guide. Participants can draw images or bring in pictures from grocery store flyers or websites of the ingredients they used in the current session to post onto the plate in the correct food grouping.
You’re the Chef Passport Fold a sheet of white paper in half. Draw
gridlines on one side of the paper make boxes
(the number of boxes should represent the
number of recipes that will be made during the
YTC program). The opposite side of the page
can be decorated to say “My YTC
Passport”. Participants can write the names of
the recipes (or draw them) in the boxes. The
leader will then “stamp” them with a rubber
stamp, or sign their initials after each recipe is
completed.
Fun placemats Decorate a large piece of coloured paper using
craft supplies, paint or markers. Participants
can draw or bring in pictures of healthy foods
from grocery store flyers, magazines or
websites to add to the placemat. Collect the
placemats and have them laminated if possible.
Grow your own mini herb greenhouse Sprinkle herb seeds (e.g. parsley, chives, basil,
etc) in a small paper cup or pot filled with
potting soil and lightly cover them. Mist the soil
with water from a spray bottle or small
watering can, and then cover the top with some
cling film and place in a sunny location, such as
a windowsill. Remove the plastic wrap once the
sprouts begin popping up (within a few days)
and remove any weak or crowded seedlings as
necessary. Once the herbs are large enough,
have the participants take them home to
transplant to an outdoor garden. Place them in
a sunny location in well-drained soil.
Rice maracas
Make rice maracas by filling a paper cup half
full with uncooked rice. Place a second paper
cup on top and tape together well. Shake the
maracas to make rhythms. This activity can also
be done with paper towel rolls for “rain sticks.”
Try filling with maracas with other dried foods
such as lentils to see what different sounds are
made.
You’re the Chef hat Make a head band by folding newspapers or
grocery store flyers, and staple the ends
together. Be sure it fits around the participants
head. Use three sheets of tissue paper to make
the top mark of the hat by taping the edges to
the inside of the headband. Try to make the
tissue paper sheets overlap and be sure to give
the hat a lot of height. Place a crumpled up
sheet of tissue paper to sit inside the hat to
keep the hat tall.
Veggie and fruit prints Cut up a variety of vegetables and fruits (can be
purchased from the reduced produce section).
Allow participants to dip the produce in paint
and make prints on paper.
Where are you from? Begin a discussion about where our food comes
from. Ask participants where they think our
food comes from before it gets to the grocery
store? How far does it travel? Before the next
session, have them go home and check one
label or produce sticker to see where it was
grown. At the next session, have everyone share
their findings and map out where the food came
from on a map. Discuss that many vegetables
and fruits can be grown in our own backyard
and are grown throughout Oxford and Elgin
counties.
NS
DISCUSSION QUESTIONS AND ACTIVITIES 40
Activities – Children/Youth
Veggie and fruit portraits
Split the group into pairs. Tell one partner a
vegetable or fruit without the other one
hearing. Ask them to describe the vegetable or
fruit without naming it to their partner by
giving hints about it colour, what it tastes like
or how it might be cooked. The other partner
will then draw it using the hints. See how close
the drawing looks to the actual vegetable or
fruit. Partners can switch and take turns.
Personalized apron
Provide each participant with a plain white
apron. Provide fabric paint and markers and
have participants decorate their own YTC
apron.
Seedy artwork
Collect a mix of seeds, rice and legumes. Using
glue and coloured paper, allow participants to
glue the seeds onto the paper in a design,
shape, etc. Depending on the seed, you can also
plant the seeds in cups and use in a future
recipe.
DISCUSSION QUESTIONS AND ACTIVITIES 41
Games – Children/Youth
Capture the vegetable or fruit
If you have enough space to allow participants
to freely run (indoors or outdoors), play capture
the flag with a piece of fake fruit or vegetable
you purchase from a dollar store.
Three food groupings Select one participant to be “it”. They will
stand in the middle of a circle. Divide the
remaining players into groups of the three
food groupings (vegetables/fruit, protein foods
and whole grains) The player in the middle will
call out a food group. All players in that group
must run around the circle and return to their
original place. The person who is last to return
to their spot becomes “it”.
Over under Split the participants into two groups.
Participants will pass a fake piece of fruit or
vegetable (purchased from a dollar store) under
and over each other as fast as they can. The
first group to pass the fruit or vegetable
through all players wins.
Follow the leader Pick a leader who will choose a food item and
type of exercise that they will yell out to the
other participants. For example, if you ate a
piece of fruit today do five jumping jacks. The
leader may call out as many food items and
exercises as they like. You can change the
leader throughout the game.
True or false Ask participants true and false questions. The
questions can be from the discussion questions
or the fun facts about ingredients. If the answer
is true participants perform 10 jumping jacks. If
the answer is false, participants run on the spot
for 10 seconds.
Toss the vegetable or fruit Play toss the chicken using a piece of fake fruit
or vegetable (purchased from a dollar store).
Divide participants into pairs and have pairs
face each other. Partners will play catch with
the vegetable or fruit until someone drops it.
When this happens, partners must take a step
back from each other.
Forward and backwards
Sitting in a circle, assign each player one of
three fruits: apple, orange or banana. Call out
one of the three fruits at a time. Once called,
the players will run around the circle. At any
time the leader can call “reverse” and the
players must turn around and run in the
opposite direction. Once players have circled
the group three times they return to their spot
and another fruit is called.
Pass the vegetable or fruit Have participants stand in a circle with their
legs together and knees bent. Give one person a
piece of fake fruit or vegetable (purchased from
a dollar store) to place on top of their feet.
Without using their hands, participants will pass
the fruit or vegetable to someone else.
Participants can kick, roll or pass it. Continue
passing for five minutes.
Veggie and fruit guess who Split the participants into two groups and have
them partner up. Write names of different
vegetables and fruit on a ‘sticky note’ and have
one partner place it on the other partner’s back
or forehead without them seeing the name.
Have participants face each other. The partner
with the ‘sticky note’ on their back will have to
ask questions to their partner to help them
identify the food. Questions may include:
“What does the veggie or fruit taste like?”
“Does it have a peel?”
“Can it be eaten on the go?”
Going on a picnic Have participants sit in a circle. The first
participant starts by stating a vegetable or fruit
that they are bringing to the picnic. The next
participant will have to remember the previous
vegetable or fruit as well as state their own.
The game continues until everyone has stated a
vegetable or fruit.
Games – Children/Youth
DISCUSSION QUESTIONS AND ACTIVITIES
42
SSION
One minute of fame
Games – Children/Youth
Spice scents
This game allows one participant to talk for one
minute about a specific healthy eating subject.
You will announce the topic question and will
select the participants. You can pick
participants by having them draw numbers, line
up alphabetically, etc. Once you ask the
participant the question, they will be able to
talk for one minute. The questions can include:
What is your favourite memory involving food?
What is your all-time favourite food? What kinds
of foods do you eat at a holiday meal? Why are
veggies and fruit important for our health?
Going to the grocery store Have participants sit in a circle. The first
participant says, “I went to the grocery store to
buy an ” (something beginning with
the letter A). The next player repeats the
sentence with a food starting with the letter
“B.” The game continues until the alphabet is
completed.
Sitting or standing in a circle, have each
participant blindfold themselves. Place fresh
herbs or spices (fresh basil, lemon zest, orange
zest, cumin, cloves, cinnamon, garlic powder,
etc.) in a small container. Have the participants
pass around the containers and smell the herbs
and spices. Ask them what the container smells
like. Start a discussion about the herb or spice.
Is it a sweet or savoury smell? What foods could
they add this spice to? Does it remind them of a
certain food?
Going to the grocery store Collect this week’s local grocery store flyers.
Tell the participants that they will need to
select and plan one meal for dinner. They must
use only the items in the flyers (other than
spices and/or herbs). The total cost of the meal
must be under $15.
ND
43
Are you interested in learning how to cook? Would you like to learn new ways to prepare food that
is healthy and tasty?
Then You’re the Chef is for you!
Location:
Dates:
Time:
Leader: Contact Information:
To sign up, contact the YTC leader (see above).
You’re the Chef is a program to help you learn important cooking skills.
At You’re the Chef, you will learn how to make healthy and tasty recipes with vegetables and
fruits.
You will get to sample these recipes you prepared.
• Use kitchen equipment
• Follow recipes
• Safely prepare food
• Include more veggies and fruit into meals and snacks
44
45
Dear Parent or Guardian of You’re the Chef participant:
We congratulate you for enrolling your child in the You’re the Chef program. You’re the Chef
was developed by Registered Dietitians at Southwestern Public Health and is delivered by
trained volunteers. The goal of this program is to help children and youth develop the skills
and confidence necessary to prepare and enjoy healthy recipes emphasizing vegetables and
fruit. You can help your child enjoy healthy eating by encouraging them to prepare You’re the
Chef recipes at home.
Your support can make all the difference:
• Ask him/her how they enjoyed each session, including what they learned and what
recipes they prepared.
• Ask him/her to make the recipes they enjoyed at You’re the Chef for the rest of the
Family.
• Involve him/her in menu planning and food preparation whenever possible.
• Compliment him/her for preparing tasty foods for him/herself and your family.
For more information on healthy eating, visit Unlockfood.ca or call Telehealth Ontario at
1-866-797-0000 and ask to speak to a Registered Dietitian.
www.swpublichealth.ca
46
PLEASE READ THE FOLLOWING CAREFULLY. Please complete the following to participate in
the ‘You’re the Chef’ cooking series. If you have any questions, have them answered before
signing this document.
I, understand that there is some risk involved with any food
PRINT FULL NAME
preparation activity (e.g. use of equipment such as electric skillet, blender, knives) and the
consumption of food (e.g. allergic reaction, choking). I am aware that although the leader of the
‘You’re the Chef’ series may attempt to make accommodations for any disclosed food restrictions
due to allergy or intolerance, we cannot guarantee your safety. Being aware of this, I release
Southwestern Public Health, the participating agency/agencies and volunteers involved of any
liability should an injury or medical event occur.
Due to the nature of the series, we ask that you disclose any known food allergies or restrictions
to better ensure your safety. Please initial next to the corresponding statement:
I have NO KNOWN food allergies or restrictions.
I have KNOWN food allergies and/or restrictions that include:
As a participant in You’re the Chef cooking series, I hereby authorize the leaders of the program to
arrange for the provision of medical treatment in the event of an emergency where I am not able
to consent or provide direction (e.g. unconscious):
o Yes o No
I give permission to have my photo taken during the program to be used for ‘You’re the Chef’
promotional purposes:
o Yes o No
Participant Name (printed):
Participant Signature:
Date:
47
H A N D O U TS
CERTIFICATE OF COMPLETION
This certificate of completion is awarded to
(Name of Participant)
for successfully completing the “You’re the Chef”
(Date)
Provided by
(Leader)
In partnership with Southwestern Public Health
48
Thank you for being a YTC program leader. On the final day of your series, we request that
you leave 5 minutes to complete Part 1 of the form below and then chat with your
participants for 10 to 15 minutes to complete Part 2 below. The purpose of Part 1 is to give
us an idea of how leaders are using the program and the purpose of Part 2 is to help us
gauge participant satisfaction with the YTC program, and to assess whether the program is
achieving its objectives. It is not intended to evaluate your facilitation skills.
Thank you in advance for recording your feedback below. Upon completion, you can submit
the form in one of the following ways:
• Scan and email the completed form to: [email protected]
• Type and email the completed form to: [email protected]
• Mail the completed form to one of the below addresses:
Southwestern Public Health St. Thomas Site 1230 Talbot St. St. Thomas, ON N5P 1G9 Attention: Registered Dietitian
Southwestern Public Health Woodstock Site 410 Buller St. Woodstock, ON N4S 4N2 Attention: Registered Dietitian
PART 1:
Program Location: Program Dates:
Program Target Audience (e.g. school children): _______________________________________
Number of Participants:
Please give a brief description of your “You’re the Chef” series:
49
H A N D O U TS
Take 10 to 15 minutes at the end of your series to ask your participants the following questions:
Total # of participants being surveyed:
1) What did you like most about the program? Record all responses.
2) What did you like least about the program? Record all responses.
3) What was your favourite recipe(s) and why? Record all responses.
50
H A N D O U TS
4) What was your least favourite recipe(s) and why? Record all responses.
5) Have you tried or are you planning to try any of the recipes you learned at “You’re the
Chef” at home? (Note: ask for a show of hands how many have or plan on trying one of
the recipes at home and the number who have no intention of trying any of the recipes
at home). Record the yes/no/did not answer responses:
# who said yes: # who said no: # no answer:
If yes, which one(s)? Record all responses.
If no, why not? Record all responses.
51
H A N D O U TS
6) How much space on your plate should be filled with vegetables and fruit? (Note: ask for a
show of hands how many think the answer is a, b or c and record the number of
responses for each in the brackets).
a) ¼ (_______)
b) ½ (_______)
c) ¾ (_______)
# no answer:
7) What was your main learning? Record all responses.
8) What there something that you would have liked to learn but wasn’t included in the
program? Record all responses.
52
H A N D O U TS
9) Would you recommend this program to a friend or family member? (Note: ask for a show
of hands how many would recommend the program and how many would not recommend
the program.). Record the yes/no/no answer responses:
# who said yes: # who said no: # no answer:
If yes, why would you recommend it? Record all responses.
53
H A N D O U TS
Adapted with permission from Niagara Region Public Health (2016)
Cooking safely Follow these guidelines when cooking during
YTC, or at home:
Use knives safely
• Always use a cutting board when using a
knife to cut food.
• Use the right knife for the job.
Chef’s knife: This knife is the most popular
and can be used to chop different foods. It
has a smooth and rounded blade.
Paring knife: The paring knife can also be
used to cut a variety of foods. It has a
smaller, smooth blade. This may include
peeling, coring and hulling vegetables or
fruits.
Serrated knife: This knife works best for
cutting foods with a hard surface and soft
interior, such as bread.
Avoid cuts
• Use sharp knives, vegetable peelers and
graters with care. Do not rush.
• Use the right knife for the job and
cut on a proper surface (i.e. not on a
plate).
• Hold the knife firmly for greater control
and cut down and away from the body.
• When chopping, mincing and dicing, keep
the tip to the knife blade on, or as close to
the cutting board as possible.
• If you need to leave what you are doing or
stop cutting, place the knife at the top of
the cutting board, blade facing away from
you. Do not leave knife handles hanging
over counters.
• If a knife falls, do not try to catch it. Step
back and let it fall.
• Put dirty knives beside the sink and wash
them one by one. Do not put them into
dishwater because you may cut yourself
while reaching into the soapy water.
1
You’re the Chef (YTC) is a cooking program to help you learn important cooking skills,
and to learn how to make healthy and tasty recipes with vegetables and fruits.
By the end of YTC, you will be able to:
1. Better understand the Vegetables and Fruit food group of Canada’s Food Guide.
2. Use kitchen equipment properly and safely.
3. Handle food safely.
4. Prepare YTC recipes at home.
How YTC works YTC is run by volunteer leaders that are trained by Registered Dietitians at Southwestern Public Health. Your leader will buy the ingredients for the recipes, set up the room you will be cooking in and prepare for the nutrition discussions/activities.
We hope you will try each of the recipes you prepare, but this is not necessary. You
will never feel pressured to try something if you do not want to. If you are
not sure about anything, please ask your leader. Your leader is there to help you.
diflcult to work with. There are important steps to
take when handling fresh jalapeños.
after coughing or touching money) to prevent the
cross contamination of surfaces. Wash hands after
switching from one task to another. Use the steps
from the “How to wash your hands” poster.
Other
Some recipes use slicedjalapeños from a jar.
Sliced jalapeños in a jar are not as strong as fresh
ones; you will be able to handle them without
any problem. Fresh, whole jalapeños can be very
Avoid slips
• Pickupdroppedfoodanddiscardofit.Wipeup
spills immediately.
• Always walk; never run in the kitchen.
Food safety and personal hygiene
Avoid foodborneillness
• Clean and sanitize cooking utensils, equipment
and surfaces before and after cooking.
• Do not put food on an unwashed plate or cutting
board that held raw food. Always use a clean
plate and clean utensils.
• Do not taste or sample food while you are
cooking. Wait until the end when everyone is
ready toeat.
• Do not taste foods twice with the same spoon.
Washthespoonproperlyor useanother one.
Hair
Long hair should be properly tied back to avoid
getting hair into the food. A hair net can also be
worn.
Hand washing
Keeping hands clean while cooking is very
important. Dangling jewellery and loose clothing
that may cover hands should be removed before food
preparation to prevent cross contamination.
Everyone must wash their hands before
starting food preparation and during preparation
as needed (such as after using the washroom,
Cooking safely
• Do not put your hand inside a blender. The
blades are very sharp.
• Sweep up large pieces of broken glass into a dustpan, pick up smaller pieces with a wet paper towel.
Avoid shocks
• Keep electrical appliances away from water or
wet hands to avoid shocks.
• Hold the plug (never the cord) to
unplug an appliance.
• Be sure an appliance is turned off before plugging it in or unplugging it.
Avoid burns and fires
• Keep paper towels, and dish towels away from
the range top so they do not catch on fire.
• Point the handle of a frying pan or pot inwards,
not out (it could catch on your clothes).
• Use oven mitts to lift food in and out of the oven.
• Never use oven mitts/ pot holders if they are wet.
• Do not leave a pot on the stove/range
unattended.
• Avoid hot steam coming from boiling liquids.
Always lift the lid away from you and never reach
over hot steam.
• When walking past people carrying a hot item
yell, “hot coming through”.
• Wear an apron to keep clothing close to your
body and away from heat sources.
• Never put water on a grease fire as this can make
the grease splash. If possible, turn off the
heat and cover the pot/pan with a metal lid. Use
a fire extinguisher and call 9-1-1 if needed.
• Wear close-toed shoes to protect your feet from burns, spills, and cuts.
Avoid slips
• Pick up dropped food and discard of it. Wipe up
spills immediately.
• Always walk; never run in the kitchen.
Food safety and personal hygiene
Avoid food borne illness
• Clean and sanitize cooking utensils, equipment
and surfaces before and after cooking.
• Do not put food on an unwashed plate or cutting
board that held raw food. Always use a clean
plate and clean utensils.
• Do not taste foods twice with the same spoon. Wash
the spoon properly or use another one.
Hair
Long hair should be properly tied back to avoid
getting hair into the food. A hair net can also be
worn.
Hand washing
Keeping hands clean while cooking is very important.
Dangling jewellery and loose clothing that may cover
hands should be removed before food preparation to
prevent cross contamination. Everyone must wash
their hands before starting food preparation and during
preparation as needed (such as after using the
washroom, after coughing or touching money) to prevent
the cross contamination of surfaces. Wash hands after
switching from one task to another. Use the steps from the
“How to wash your hands” poster.
Other Some recipes use sliced jalapeños from a jar and some
recipes use fresh jalapeños. Sliced jalapeños in a jar are
not as strong as fresh ones; you will be able to handle
them without any problem. Fresh, whole jalapeños
can be very difficult to work with. There are important
steps to take when handling fresh jalapeños since they
contain oils that can burn your skin and eyes:
• avoid touching your face and especially your eyes
when handling these peppers.
• wash your hands and nails well with soap and hot
water after working with them.
• wash knives and cutting boards thoroughly to
prevent the oils from transferring to other
foods.
2 P A R T I C I P A N T H A N D B O O K
3
Safe Food Handling Practices Checklist
Chill Do you...
keep your fridge set at 4˚ C
(40˚ F) and your freezer at
-18˚ C (0˚ F) and check them by using an
appliance thermometer?
thaw your food in the fridge, or under cold running water, or in the microwave, then use it right away?
marinate your food in the fridge?
chill your leftover food quickly, place it in
shallow covered containers, in the fridge,
within 2 hours of cooking?
Cook
read and follow the manufacturer’s
directions for your food thermometer?
know that your food is safely cooked/ reheated when it reaches an internal
temperature high enough to kill harmful
bacteria that cause foodborne illness?
www.befoodsafe.ca/en-temperature. asp)
Clean
wash your hands with warm water and
soap for 20 seconds before and after
handling food, using the bathroom,
playing with your pets, etc.?
wash your cutting boards, dishes, utensils
and countertops with hot soapy water
before and after preparing each food
item?
clean your reusable grocery bags and bins often?
Separate Do you...
plastic bags in your grocery cart, then
place them in separate bags or bins
when you take them home?
store raw meat, poultry and seafood in
containers on the lowest shelf of your refrigerator to prevent raw juices from
dripping onto other food?
use one cutting board for your raw meat, poultry and seafood and another for
your ready-to-eat food?
Resource adapted with permission from Niagara Region Public Health (2015)
1 Wet hands
2
Add Soap
3 Lather
for 15 seconds
4 Rinse
5 Towel dry
6 Turn off taps
with towel
4
HOW TO WASH
YOUR HANDS
Serving food Food can be served buffet style, family style
or plated. Buffet style means that the food is
placed on a table in large serving dishes
where everyone comes and chooses what
they want from the buffet. Eating together
at a table and passing around food in dishes
is known as family style. You choose what
you want from the dishes as they are passed
around. A plated meal is when the meal is
already on your plate. This is common at
banquets and weddings.
Table manners Sharing a meal is a great way to enjoy food and
the company of friends and family. Good manners
show that you have respect for yourself and for
others. Here are some things to remember so
everyone enjoys the experience.
• Wait until everyone is seated and has been
served before you begin eating.
• Place the napkin on your lap before starting to
eat.
• Ask for things to be passed to you.
• Be polite and say: yes please, thank you, may I,
excuse me, please pass the salad, etc.
• Keep your elbows off the table.
• Do not talk with your mouth full.
• Clean up after yourself.
• Keep the conversation positive and happy; the
dinner table is not the place for complaints or
arguments.
• Turn all cell phones and electronics off. Leave
them in a basket or out of the cooking area.
Table setting There are many different ways you can set a
table for a meal. You can try different ways
of setting the table to make it interesting.
Think of the table as a canvas to create
something inviting. You can use a table cloth,
placemats or a centrepiece to add colour.
When setting your table, be sure to leave
room for people to sit comfortably together.
Finally, set out the dishes and cutlery needed
for the meal. For example, if you are serving
soup, you will need a bowl and spoon. You
can place the cutlery any way you choose,
however, this is the most common way to set
a table:
• Forks are placed on the left side of the plate.
• Spoons and knives are placed on the right
side of the plate.
• Start outside and work your way inwards when
it comes to utensils (salad fork on the outside,
followed by the dinner fork and dessert fork on
the inside).
5
Enjoying eating together
Glossary of cooking terms
6
Chop: To cut food into small, bite-size pieces with a sharp knife on a cutting board.
Beat: To stir or mix ingredients with a whisk, spoon or a mixer until smooth.
Dice: To cut food into small 6 mm (¼ inch) cube-shaped pieces.
Fold: To gently mix ingredients by moving food from the center and lifting towards the
edge of the bowl.
Mince: To cut food as small as you can.
Purée: To grind or mash food through a sieve or blender so that the food becomes a
smooth, thick consistency.
Sauté: To cook food quickly in a small amount of oil in a pan over direct heat.
Set: To allow a food to become solid or semi-solid.
Simmer: To heat liquids in a saucepan on low heat so that the small bubbles appear on the
surface around the sides of the liquid.
Slice: To cut foods such as apples, carrots, tomatoes, meat or bread into thin sections or
pieces, using a sharp knife.
Stiff peaks: Egg whites whipped until the peaks formed stay upright.
Stir: To mix two or more ingredients with a spoon, using a circular motion.
Toss: To turn pieces of food over several times, until the ingredients are mixed together.
Whisk: To mix together by beating with a whisk or mixer.
Southwestern Public Health
7
Measuring ingredients
MARGARINE, PEANUT BUTTER, BROWN SUGAR
Southwestern Public Health
8
Measuring ingredients
Elgin St. Thomas Public Health.
Distributed by Southwestern Public Health
9
Vegetable cuts
Tongs Vegetable Peeler Rolling Pin
PIzza Cutter
Garlic Press
Liquid Measuring Cup Measuring Spoons Dry Measuring Cups
Paring Knife
Chef’s Knife Grater
Pastry Blender
Juicer
Pastry Brush Masher Large Spoon Slotted Spoon Wooden Spoon
10
Common kitchen utensils
Loaf Pan
Cookie Sheet
Cake Pan
Roasting Pan
Egg Beater
Steamer
Wire Cooling Rack
Colander
Muffin Pan
Casserole Dish
11
Common kitchen utensils
12
P A R T I C I P A N T H A N D B O O K 13
Recipes
Soups and Salads
Spicy African yam soup 17
Southwest baked bean soup 19
Minestrone soup 21
Rustic red lentil soup 23
Greek salad 25
Baby spinach salad with apples and maple vinaigrette dressing 27
Vegetable quinoa salad 29
Waldorf salad 31
Carrot salad 33
Coleslaw 35
‘Better for you’ Caesar salad 37
Page
Main Dishes and Sides Page
Banana peach pancakes with sweet berry sauce 41
Breakfast parfait 45
French toast with blueberry sauce 47
Berry crumble oatmeal 49
Jollof rice 51
Chickpea and cauliflower curry 53
Baked sweet potato fries 55
Moroccan couscous 57
Vegetable fried rice 59
Fresh salsa 61
Basic guacamole 63
Vegetable quesadilla 65
Chicken enchiladas 67
Polenta with black beans 69
Pizza Dillas 71
Mini salmon muffins 73
Pizza frittata 75
Turkey sloppy joes 77
Tuna rice casserole 79
Speedy meatless chili 81
Skillet lasagna 83
P A R T I C I P A N T H A N D B O O K 14
Recipes
Smoothies, Desserts and Snacks Page
Strawberry banana smoothie 87
Green frog smoothie 89
Blueberry grunt 91
Mexican bananas 93
Strawberry banana sorbet 95
Pear crisp 97
Feel good hearty granola bars 99
Veggie pitas 101
Cheddar apple wrap 103
Hummus with veggie dippers 105
Bruschetta 107
Strawberry-apple salsa with cinnamon crisps 109
Chocolate hummus with apple slices 111
Harvest fruit salad with maple cinnamon granola 113
Popcorn trail mix 115
Pumpkin muffins 117
Soups
and
Salads
15
16
Spicy African yam soup An unusual mix of simple ingredients that make a spicy, tasty soup that is ready in less
than 45 minutes.
Ready in: 40 minutes
Makes: 4servings
Ingredients: Fresh tomato salsa Makes: 500 ml (2 cups)
• 1 tomato
• 1 small green pepper
• ½ large onion
• 3 - 4 sprigs fresh cilantro
• juice of 1 lime
Ingredients: Soup • 15 ml (1 tbsp) vegetable oil
• ½ large onion
• 1 large sweet potato
• 1 garlic clove
• 1litre (4cups) low sodium
liquid chicken broth
• 5 ml (1 tsp) dried thyme
Instructions: 1. To get the soup started, heat skillet to
medium-high heat, measure oil and add
to skillet. Finely chop onion, peel and
dice sweet potato, and mince garlic. Add
onion, sweet potato and garlic into skillet
and sauté until onion is translucent
and soft. Turn down heat as
necessary to prevent any burning.
2. Measure out and add chicken broth,
thyme and cumin into skillet and
heat for 2 minutes.
3. Measure out rice and add to skillet.
Bring to a boil, cover and simmer for
15 minutes.
4. While soup is simmering, wash and
dice zucchini and prepare salsa.
• 2 jarred jalapeño+ slices
• 1 ml (¼ tsp) ground cumin
• 1 ml (¼ tsp) salt
• 1 ml (¼ tsp) ground black pepper
• 2 ml (½ tsp) ground cumin
• 250ml(1cup) salsa prepared
from recipe
• 1 - 540 ml (19 oz) can chickpeas
• 1 zucchini
• 60 ml(¼ cup) uncooked instant whole
grain brown rice
5. Wash and chop tomato and pepper.
Peel and dice onion. Wash and mince
cilantro. Juice lime and chop jalapeño.+
6. Measure out seasonings for salsa.
Mix all salsa ingredients and set
aside.
7. Open can of chickpeas and rinse under
tap water in colander. Stir into soup.
8. Measure out 250 ml(1cup) of salsa.
Add salsa and diced zucchini into
simmering soup.
9. Simmer until vegetables are tender
(about 15 minutes).
10. Refrigerate remaining salsa and use
within a few days.
17
Shopping list:
Quantity to buy Item Amount needed
1 tomato 1
1 - small green pepper 1 small
1 - large onion 1 large
1 zucchini 1
1 lime juice of1
1 - large sweet potato 1 large
1 - bunch garlic clove 1 clove
1 - jar sliced jalapeño+ 2
1 - bunch fresh cilantro 3 - 4 sprigs
1 - small bottle vegetable oil 15 ml (1 tbsp)
1 - 1 litre container low sodium liquid chicken stock
1 litre (4 cups)
1 - 540 ml can chickpeas 1 - 540 ml
1 - small box instant whole grain brown rice
60 ml (¼ cup)
* salt 1 ml (¼ tsp)
* ground black pepper 1 ml (¼ tsp)
* dried thyme 5 ml (1 tsp)
* ground cumin 5 ml (1 tsp)
salsa prepared from recipe 250 ml (1 cup)
Equipment list: • Electric skillet
• Paring knives
• Chef’s knives
• Cutting boards
• Vegetable peeler
• Liquid measuring cup
• Dry measuring cups
• Measuring spoons
• Metal teaspoon
• Can opener
• Wooden spoon
• Colander
• Small bowl
• Medium bowl
• Ladle
• Serving dishes &utensils
18
Spicy African yam soup
*Maybe purchased in small quantities from a bulk food store or in small
containers from grocery stores +Sliced jalapeños in a jar are not as strong as fresh ones; you will be able to
handle them without any problem.
RECIPE FUN FACT: This soup originates from
West Africa. West African
dishes often contain
three key ingredients:
tomatoes, onions, and
chili peppers. Traditional
West African soups also
contain ground peanuts.
This impressive soup is ready to serve in just 20 minutes. The garnishes
are what really make it delish.
Ready in: 20 minutes
Makes: 4 - 6 servings
Ingredients:
• 1 - 398 ml (14 oz) can beans
in tomato sauce
• 1 - 540 ml (19 oz) can stewed
tomatoes
• 1 - 341 ml (12 oz) can corn niblets (undrained)
• 250 ml (1 cup) water
• 7 ml (1½ tsp) chili powder
• 1 ml (¼ tsp) oregano
• 1 ml (¼ tsp) allspice or cumin
• 1 - bunch green onions (sliced)
• 250 ml (1 cup) light sour cream
• 500 ml (2 cups) shredded low fat cheese
Instructions:
1. In a medium size saucepan combine
beans, tomatoes, corn, water, chili
powder, oregano and allspice. Bring
to a boil, reduce heat and simmer
about 10 minutes stirring occasion-
ally. Taste and adjust seasonings.
2. Spoon into serving bowls and sprin-
kle with green onions and/or grated
cheese with a dollop of sour cream if
you wish.
19
Southwest baked bean soup
Shopping list:
Quantity to buy Item Amount needed
1 - 398 ml (14 oz) can beans and tomato sauce 1 - 398 ml (14 oz) can
1 - 540 ml (19 oz) can stewed tomatoes 1 - 540 ml (19 oz) can
1 - 341 ml (12 oz) can corn niblets (undrained) 1 - 341 ml (12 oz) can
* chili powder 7 ml (1½ tsp)
* oregano 1 ml (¼ tsp)
* allspice or cumin 1 ml (¼ tsp)
1 - bunch green onions(sliced) 1 - bunch
1 - 250 ml container light sour cream 250 ml (1 cup)
1 - 200 g block Cheese (low fat) 500 ml (2 cups) grated
Equipment list:
• Medium size saucepan or large electric skillet
• Can opener
• Measuring spoons
• Cutting boards
• Wooden spoon
• Metal serving spoon
• Paring knives
• Cheese grater
• Stove (if using saucepan)
• Ladle
• Serving dishes & utensils
20
*Maybe purchased in small quantities from a bulk food store or in small containers
from grocery stores.
RECIPE FUN FACT Southwestern cuisine is similar to Mexican cuisine. As with Mexican cuisine,
Southwestern cuisine is largely known for its use of spices. Beans and corn are other
basic staples.
This hearty soup is jam packed full of veggies, pasta and beans.
Ready in: 40 minutes
Makes: 8 – ½ cup servings
Ingredients: • 1.5 litres (6 cups) vegetable
broth (low sodium)
• 1 medium onion, chopped
• 4 medium carrots, sliced
• 1 celery stalk, sliced
• 2 cloves garlic, minced
• 769 ml (28oz) can low sodium diced tomatoes
• 125 ml (1/2 cup) small whole wheat pasta
• 2 ml (1/2 tsp) dried basil
• 2 ml (1/2 tsp) dried oregano
• 540 ml (19 oz) can white kidney beans, drained and rinsed
Instructions: 1. Bring broth to a boil in an electric skillet or on the stove in a large saucepan
over medium heat (250ºF). Add onion, carrots, celery and garlic. Cover and simmer for 30 minutes.
2. Add tomatoes, pasta and spices. Simmer covered for 5 minutes or until pasta is cooked (al dente). Add kidney beans and continue to simmer until hot.
21
Minestrone soup
Recipe from You’re the Chef Recipe Collection from York Region Public Health.
Shopping list:
Quantity to buy Item Amount needed
2 – 900 ml cartons low sodium vegetable broth
1500 ml (6 cups)
1 medium onion 1 onion
1 bag/bunch carrots 4 carrots
1 bunch celery 1 stalk
1 bulb garlic 2 cloves
1 – 796 ml can low sodium diced tomatoes 1 can
1 – box/bag small whole wheat pasta 125 ml (1/2 cup)
* dried basil 2 ml (1/2 tsp)
* dried oregano 2 ml (1/2 tsp)
1 – 540 ml can white kidney beans 1 can
Equipment list:
• Large size saucepan (if stove or hotplate available) or large electric skillet
• Can opener
• Measuring spoons
• Cutting boards
• Chef’s knives
• Wooden spoon
• Stove (if using saucepan)
• Ladle
• Serving dishes & utensils
22
RECIPE FUN FACT Traditionally minestrone soup was made from leftovers from previous meals with
whatever seasonal vegetables were available to avoid food waste. It was consumed
frequently in some areas as a less expensive, filling and healthy meal.
Minestrone soup
*Maybe purchased in small quantities from a bulk food store or in small containers
from grocery stores.
This lentil soup is incredibly easy to make but is both filling and
nutritious.
Ready in: 35 minutes
Makes: 6
Ingredients: • 15 ml (1 tbsp) vegetable oil
• 1 small onion, diced
• 1 celery stalk, sliced
• 1 medium carrot, diced
• 1000 ml (4 cups) low sodium vegetable broth
• 250 ml (1 cup) dried red lentils
• 1 ml (1/4 tsp) dried thyme
• Salt and pepper to taste
Instructions: 1. In a large saucepan or electric skillet, heat oil over medium heat. Add onion,
carrot, and celery and stir until soft, about 5 minutes.
2. Add broth, dry lentils and thyme.
3. Bring to a boil. Lower heat, cover and simmer for 20 minutes or until the lentils
are soft. Add salt and pepper to taste.
4. Puree the soup with a blender or hand masher. If too thick, add water to
desired consistency.
23
Rustic red lentil soup
Recipe from You’re the Chef Recipe Collection from York Region Public Health.
Shopping list:
Quantity to buy Item Amount needed
1 small bottle vegetable oil 15 ml (1 tbsp)
1 small onion 1 onion
1 bag/bunch carrots 1 carrots
1 bunch celery 1 stalk
1 – 969ml carton low sodium vegetable broth
1000 ml ( 4 cups)
1 small bag dried red lentils 250 ml (1 cup)
* dried thyme 1 ml (1/4 tsp)
* salt and pepper to taste
Equipment list:
• Large size saucepan or large electric skillet
• Blender
• Cutting board
• Chef’s knife
• Measuring spoons
• Wooden spoon
• Dry measuring cups
• Liquid measuring cup
24
RECIPE FUN FACT Canada is the worlds leading exporter and producer of lentils! 95% of lentils
produced in Canada are grown in the province of Saskatchewan.
Rustic red lentil soup
*Maybe purchased in small quantities from a bulk food store or in small containers
from grocery stores.
This is a great fresh tasting salad that you can make all summer with
tasty local tomatoes, peppers, cucumbers and onions.
Ready in: 20 minutes
Makes: 6 servings
Ingredients: Salad
• 1 romaine lettuce head
• 1 red onion
• 175 g (6 oz) can pitted blackolives
• 1 green pepper
• 1 red pepper
• 1 large tomato
• 1 English cucumber
• 250 ml (1 cup) feta cheese
Instructions:
Ingredients: Dressing • 90 ml (6 tbsp) extra-virgin olive oil
• 5 ml (1 tsp) dried oregano
• juice of 1 fresh lemon
• ground black pepper to taste
1. Rinse, and dry all individual lettuce leaves (or use salad spinner if available). Chop leaves and place into a large salad bowl.
2. Peel and thinly slice red onion, and slice olives; add to salad bowl. 3. Wash and cut green pepper, red pepper and tomato. Add to salad bowl. 4. Cut cucumber into thick slices (1 cm thick rounds) and add to salad bowl. 5. Crumble feta, and add to salad bowl. 6. Measure out dressing ingredients and whisk together. Pour dressing over
salad, toss and serve.
25
Greek salad
Shopping list:
Quantity to buy Item Amount needed
1 - head romaine lettuce 1 head
1 red onion 1
1 - 175 g can (6 oz) pitted blackolives 175 g (6 oz)
1 green pepper 1
1 red pepper 1
1 large tomato 1 large
1 English cucumber 1
1 - 250 g container feta cheese 250 ml (1 cup)
1 - small bottle extra-virgin oliveoil 90 ml (6 tbsp)
1 lemon juice of 1
* dried oregano 5 ml (1 tsp)
* ground black pepper to taste
26
Greek salad
Equipment list: • Cutting boards
• Chef knifes
• Paring knives
• Measuring spoons
• Dry measuring cups
• Whisk
• Small bowl
• Large salad bowl
• Serving spoon or tongs
• Salad spinner (if available); clean, dry towels if not available
• Serving dishes &utensils
*May be purchased in small quantities from a bulk food store or in small containers
from grocery stores.
RECIPE FUN FACT: Greek salad is a summer salad in Greek cuisine. The term “Greek salad” is
also used in North America, to refer to a lettuce salad with Greek inspired ingredients, dressed with oil and vinegar.
P A R T I C I P A N T H A N D B O O K
This impressive salad is great to serve at a fancy feast or for a week day meal.
Ready in: 20 minutes
Makes: 4 - 6 servings
Ingredients: Salad • 1000 ml (4 cups) baby spinach, washed & dried
• 1 or 2 medium Canadian apples in season
• pomegranate (optional)
Ingredients: Bath
• 250 ml (1 cup) water
• 15 ml (1 tbsp) lemon juice
Ingredients: Vinaigrette
• 75 ml (1/3 cup) balsamic vinegar
• 150 ml (2/3 cup) canola oil
• 1 garlic clove, minced
• 10 ml (2 tsp) Dijon mustard
• 50 ml (¼ cup) maple syrup
• salt and pepper, to taste
Instructions: 1. Add lemon juice to water in a large bowl.
2. Slice or dice apples into the lemon water to keep apples from browning.
3. Prepare vinaigrette dressing by whisking together all the ingredients.
4. Seed pomegranate if using and set aside (gives a nice colour and crunch).
5. Place spinach leaves in bowl.
6. Remove apple pieces from lemon bath and dry them.
7. Add apples and pomegranate seeds (if using) to spinach.
8. Just before serving, drizzle the salad with vinaigrette and toss. Leftover vinaigrette can be refrigerated and used at another time.
27
Baby spinach salad with apples and maple vinaigrette dressing
Shopping list:
Quantity to buy Item Amount needed
1 - 142 g bag baby spinach 1000 ml
1 pomegranate 1
2 - medium Canadian apples 2
1 - small bottle lemon juice 15 ml
1 - small bottle balsamic vinegar 75 ml
1 - small bottle canola oil 150 ml
1 - bulb garlic 1 clove
1 - small jar Dijon mustard 10 ml
1 - small bottle maple syrup 50 ml
* salt to taste
* pepper to taste
Equipment list:
• Salad spinner (if available; clean, dry towels if not available)
• Cutting board
• Chef knives
• Paring knives
• Small bowl
• Medium bowl
• Large bowl
• Measuring spoons
• Wire whisk
• Dry measuring cups
• Liquid measuring cups
• Serving dishes & utensils
28
Baby spinach salad with apples and maple vinaigrette dressing
*Maybe purchased in small quantities from a bulk food store or in small containers
from grocery stores.
RECIPE FUN FACT: Maple syrup is a national
product of Canada. Since
it takes about 40 to 50
litres of sap to make just
one litre of maple syrup,
it tends to be expensive.
You could substitute
brown sugar.
Quinoa (pronounced keen-wah) is an ancient grain from South America that is an
excellent source of protein. It can be used in any recipe in which you would use
rice, and can be served hot or cold.
Ready in: 20 minutes
Makes: 8servings
Ingredients: Quinoa and topping
• 250 ml (1 cup) quinoa
• 500 ml (2 cups) cold water
• 2 tomatoes
• 2 sprigs fresh cilantro
Ingredients: Vinaigrette
• 45 ml (3 tbsp) extra-virgin olive oil
• 30ml(2tbsp) freshly squeezed
lemon juice
Instructions: Quinoa
1. Measure out quinoa into a fine mesh
strainer, and rinse under cool tap
water for 30 seconds.
2. In the electric skillet, over medium
heat, bring quinoa and water to a boil.
Reduce heat, cover and boil gently
for 10 - 15 minutes or until the white
germ separates from the seed. Cover,
turn off the heat and let stand for 5
minutes. Remove lid, let cool and
fluff with a fork. Place in a large
bowl.
3. Wash all vegetables and chop into
bite-sized pieces. Place into a large
bowl.
4. Rinse cilantro and chop. Add to
bowl containing chopped
vegetables. Stir in cooled quinoa.
• ¼ cucumber
• 75ml(1/3cup) chopped red, green
or yellow peppers
• 7 ml (1 ½ tsp) hot pepper flakes
(optional)
• 2 ml (½ tsp) salt
• 2 ml (½ tsp) ground black pepper
Instructions: Vinaigrette
1. In a small bowl, measure out
ingredients and whisk together olive
oil, lemon juice, hot pepper flakes (if
using), salt, and pepper.
2. Pour vinaigrette over salad and toss to
coat.
29
Vegetable quinoa salad
Shopping list:
Vegetable quinoa salad
Shopping list:
Quantity to buy Item Amount needed
1 - small box quinoa 250 ml (1 cup)
2 tomato 2
1 - bunch fresh cilantro 2 sprigs
1 cucumber ¼
1 pepper (red, green or yellow) 75 ml (1/3 cup)
1 - small bottle extra-virgin olive oil 45 ml (3 tbsp)
1 lemon 30 ml (2 tbsp) juice
* hot pepper flakes (optional) 7 ml (1 ½ tsp)
* salt 2 ml (½ tsp)
* ground black pepper 2 ml (½ tsp)
cold water 625 ml (2 ½ cups)
Equipment list:
• Electric skillet with lid
• Chef’s knives
• Paring knives
• Cutting boards
• Dry measuring cups
• Liquid measuring cup
• Measuring spoons
• Wooden spoon
• Mesh strainer
• Whisk
• Small bowls
• Large bowls
• Serving dishes & utensils
RECIPE FUN FACT: Quinoa (pronounced keen-wah) is an
ancient grain that is also a great
source of protein. Quinoa is
actually a seed that is
considered a whole grain like
rice or barley. It tastes great on
its own, and can be added to
casseroles, desserts and
salads.
*May be purchased in small quantities from a bulk food store or in small containers
from grocery stores.
30
This salad is a nice addition to a festive meal like Thanksgiving.
Ready in: 20 minutes (best chilled)
Makes: 4 - 6 servings
31
Waldorf salad
Ingredients: 50 ml (¼ cup) light mayonnaise
15 ml (1 tbsp) sugar
5 ml (1 tsp) lemon juice
3 red apples, cored and chopped
250 ml (1 cup) diced celery
250 ml (1 cup) seedless green grapes, cut in half (optional)
75 ml (¼ cup) raisins (optional)
Instructions: In a medium bowl, whisk together the mayonnaise, sugar and lemon juice.
Stir in the rest of the ingredients until all are evenly coated.
Chill until ready to serve.
Shopping list:
Quantity to buy Item Amount needed
1 - small bottle light mayonnaise+ 50 ml
* sugar 15 ml
1 - small bottle lemon juice 5 ml
3 red apples 3
1 - bunch celery 3 - 4 stalks
1 – small bunch Green grapes ++ 250 ml
* Raisins 75 ml
Equipment list:
• Medium bowl
• Wire whisk
• Measuring spoons
• Dry measuring cups
• Chef knifes
• Paring knives
• Cutting boards
• Serving dishes & utensils
32
Waldorf salad
*Maybe purchased in small quantities from a bulk food store or in small containers from grocery stores.
+ Refrigerate mayonnaise once opened.
++To save money, look for marked down grapes on the reduced produce cart. They don’t need to look perfect for this recipe!
RECIPE FUN FACT: The Waldorf (pronouced Wall-dorf) salad was created at New York’s Waldorf Astoria Hotel
in 1896 not by a chef but by the maître d’hôtel (dining room manager), Oscar Tschirky. The
Waldorf salad was an instant and huge success.
This tasty salad makes a great snack or side dish for lunch or dinner.
Ready in: 20 minutes (best chilled)
Makes: 4 - 6 servings
33
Carrot salad
Ingredients: 2 carrots, peeled and grated
1 large apple, grated
60 ml (1/4 cup) chickpeas, drained and rinsed
15 ml (1 tbsp) lemon juice
5 ml (1 tsp) cinnamon
5 ml (1 tsp) honey
Instructions:
1. Grate the apples and carrots. Squeeze some of the juice out of the apples after grating. Place grated carrots and apples in medium bowl. Stir in chickpeas.
2. Combine lemon juice, cinnamon and honey with whisk in small bowl.
3. Toss dressing over salad, stirring to coat.
Recipe adapted from www.unlockfood.ca
Shopping list:
Quantity to buy Item Amount needed
1 – bag/bunch carrots 2 carrots
1 – large apple 2
1 - 540 ml can chickpeas 60 ml (1/4 cup)
1 – small bottle lemon juice 15 ml (1 tbsp)
* cinnamon 5 ml (1 tsp)
1 – small bottle honey 5 ml (1 tsp)
Equipment list:
• Medium bowl
• Small bowl
• Wire whisk
• Measuring spoons
• Dry measuring cups
• Cutting boards
• Grater
• Chef’s knife
• Serving dishes & utensils
34
Carrot salad
*Maybe purchased in small quantities from a bulk food store or in small containers from grocery stores.
RECIPE FUN FACT: The longest carrot every recorded was 5.7 metres (19 feet long)!
Coleslaw is a delicious side salad for so many dishes, especially with fish or a turkey
dinner.
Ready in: 30 minutes (best chilled)
Makes: 8 servings
Ingredients: • 1 litre (4 cups) cabbage, finely grated
• 2 large carrots, grated
• 125 ml (½ cup) red onion, minced
• 2 medium apples, cored and diced
• 50 ml (¼ cup) sunflower seeds
• 125 ml (½ cup) celery, chopped finely
• 125 ml (½ cup) plain yogurt (1-2% MF)
• 125 ml (½ cup) light mayonnaise
• 45 ml (3 tbsp) apple cider vinegar
• 15 ml (1 tbsp) honey
• salt and pepper, to taste
Instructions: 1. Mix together yogurt, mayonnaise, apple cider vinegar and honey in a small bowl.
2. Combine all other ingredients in a large bowl.
3. Toss with half of the dressing and add more if needed. Season with salt and pepper.
35
Shopping list:
Quantity to buy Item Amount needed
1 - medium cabbage 1 litre
1 - small bag carrots 2 - large
1 - medium red onion 125 ml
2 - medium apples 2 - medium
* sunflower seeds 50 ml
1 - bunch celery 125 ml
1 - small container plain yogurt (1% or 2%) 125 ml
1 - small bottle light mayonnaise 125 ml
1 - small bottle apple cider vinegar 45 ml
1 - small bottle honey 15 ml
* pepper to taste
* salt to taste
Equipment list:
• Cutting boards
• Chef knifes
• Large graters
• Paring knives
• Dry measuring cups
• Liquid measuring cups
• Measuring spoons
• Small bowl
• Wire whisk
• Large bowl
• Serving dishes & utensils
36
Coleslaw
*Maybe purchased in small quantities from a bulk food store or in small containers from grocery stores.
The heaviest cabbage recorded in
was 57.61 kilograms (127.0 lbs).
The typical Caesar salad is usually very high in fat. This version is much lower in fat, but
definitely doesn’t sacrifice taste.
Ready in: 25 minutes (chill dressing to help the flavour develop)
Makes: 6 servings
Ingredients: • 2 hard cooked eggs
• 125 ml (½ cup) light mayonnaise
• 50 ml (¼ cup) water
• 60 ml (4 tbsp) Parmesan cheese, grated
• 20 ml (4 tsp) lemon juice
• 15 ml (1 tbsp) red wine vinegar
• 2 cloves garlic, minced
• 2 ml (½ tsp) Dijon mustard
• 2 ml (½ tsp) Worcestershire sauce
• pinch pepper
• 1 large head of Romaine lettuce, washed, dried and torn
Instructions: 1. Hard cook the eggs first and peel off the shell when cooked. Combine shelled eggs
and the next 8 ingredients in a blender and blend until smooth.
2. Toss the lettuce and half the dressing in a large bowl until lettuce is evenly coated
with dressing. Taste to see if more is needed.
3. Sprinkle lightly with additional Parmesan cheese and pepper, if desired.
Serve immediately.
37
‘Better for you’ Caesar salad
Shopping list:
Quantity to buy Item Amount needed
1 - six pack eggs 2
1 - small bottle mayonnaise 125 ml
1 - small container grated Parmesan cheese 60 ml
1 - small bottle lemon juice 20 ml
1 - small bottle red wine vinegar 15 ml
1 - bulb garlic 2 cloves
1 - small container Dijon mustard 2 ml
1 - small bottle Worcestershire sauce 2 ml
1 - large head Romaine lettuce 1 - large head
* pepper to taste
Equipment list:
• Small saucepan or electric skillet
• Stove (if using saucepan)
• Blender
• Large bowl
• Dry measuring cups
• Liquid measuring cups
• Measuring spoons
• Serving dishes & utensils
38
‘Better for you’ Caesar salad
*Maybe purchased in small quantities from a bulk food store or in small containers from grocery stores.
RECIPE FUN FACT: The Caesar salad was invented by restaurateur Caesar Cardini in Tijuana, Mexico in 1924 on
the American Fourth of July weekend. It was said that on this busy weekend, Cardini was
running low on foodand he put together a salad for his guests from what was leftover in the
kitchen, latercoined ‘Caesar salad’.
Main Dishes & Sides
for breakfast, lunch & dinner
39
40
Filled with fruit, these pancakes are tasty and healthy!
Ready in: 15 minutes, plus cooking time
Makes:10 pancakes
Ingredients: Sweet berry sauce
• 150 ml (2/3 cup) orange juice • 30 ml (2 tbsp) cornstarch
• 75 ml (1/3 cup) sugar
• 1 litre (4 cups) fresh berries or 1 - 600 g bag frozen
(mixture of blueberries, strawberries or raspberries)
Instructions: Sweet berry sauce 1. Mix orange juice and cornstarch until smooth in an unheated skillet.
2. Add sugar and mix well. Add berries and turn on to medium heat, stirring often
until berries have softened and sauce has thickened.
3. Pour into a separate bowl, and let it cool while pancakes are being made.
Clean skillet after making sweet berry sauce.
41
Banana peach pancakes with sweet berry sauce
Ingredients: Banana peach pancakes
42
Banana peach pancakes with sweet berry sauce
+A buttermilk substitute can be made from regular milk: Place (30 ml) 2 tbsp
lemon juice or white vinegar in a glass measuring cup and fill with 1% milk
to make 425 ml
(1 ¾ cup). Let stand for 5 minutes and then stir.
• Few sprays non-stick cooking spray
• 375 ml (1 ½ cups) all-purpose flour
• 125 ml (1/2 cup) whole wheat flour
• 7 ml (1 ½ tsp) baking powder
• 2 ml (1/2 tsp) baking soda
• 2 ml (1/2 tsp) salt
• 425 ml (1 ¾ cups) buttermilk
• 30 ml (2 tbsp) vegetable oil
• 1 egg
• 15 ml (1 tbsp) honey
• 2 ml (1/2 tsp) vanilla extract
• 1 overripe banana
• 1 -398 ml can sliced peaches
• Pinch cinnamon (optional)
Instructions: Banana peach pancakes 1. Spray electric skillet with non-stick cooking spray; heat to medium-high.
2. In a large bowl, combine the two types of flour, baking powder, baking soda and salt.
3. In a separate medium bowl, whisk together buttermilk*, vegetable oil, egg, honey and vanilla. Add wet ingredients to the dry ingredient bowl, and mix until just moistened.
4. Peel and mash the banana with a fork. Fold gently into the batter.
5. Drain peaches, and cut into very small pieces. Stir desired amount gently into the batter.
6. Using a ladle, spoon a small amount of batter onto the hot skillet in small circles. Sprinkle each with cinnamon if desired. Cook until undersides are lightly browned, then flip and cook other side.
7. Top with sweet berry sauce and serve immediately.
*May be purchased in small quantities from a bulk food store or in small packages from
grocery stores.
+A buttermilk substitute can be made from regular milk: Place (30 ml) 2 tbsp lemon juice
or white vinegar in a glass measuring cup and fill with 1% milk to make 425 ml
(1 ¾ cup). Let stand for 5 minutes and then stir.
Shopping list:
Quantity to buy Item Amount needed
1 - small bottle vegetable oil 30 ml (2 tbsp)
1 - small container orange juice 150 ml (2/3 cup)
1 - 600 g bag frozen or
1-1litre(4cups) fresh
mixed berries (strawberries,
raspberries, blueberries, etc.)
600 g frozen or
1 litre (4 cups) fresh
1 - small container non-stick cooking spray small amount
1 - 6 pack egg 1
1 overripe banana 1
1 - 398 ml can sliced peaches 1 - 398 ml can
1 - small carton buttermilk+ or 1% milk 425 ml (1 ¾ cups)
1 - small container honey 15 ml (1 tbsp)
1 - small bottle vanilla extract 2 ml (½ tsp)
* all-purpose flour 375 ml (1 ½ cups)
* whole wheatflour 125 ml (½ cup)
* cornstarch 30 ml (2 tbsp)
* sugar 75 ml (1/3 cup)
* cinnamon (optional) small amount
* baking powder 7 ml (1 ½ tsp)
* baking soda 2 ml (½ tsp)
* salt 2 ml (½ tsp)
43
Banana peach pancakes with sweet berry sauce continued
*May be purchased in small quantities from a bulk food store or in small packages from grocery stores.
Equipment list:
• Electric skillet
• Wooden spoon
• Paring knife
• Cutting board
• Measuring spoons
• Dry measuring cups
• Liquid measuring cup
• Can opener
• Fork
• Flipper
• Ladle
• Large bowl
• Medium bowls
• Small bowl
• Serving dishes & utensils
44
Banana peach pancakes with sweet berry sauce continued
a stove and a saucepan); however, a large flat skillet is best to cook the pancakes.
If you do not have both types of skillets, you will need the use the deep style since the
sauce will run off the flat style.
RECIPE FUN FACT: Pancakes are a popular food found in many different cultures. In
France, a crêpe would be considered a pancake. In North America, pancakes contain
baking powder or baking soda to help them puff up.
Breakfast parfait
This healthy breakfast has all three food groupings from Canada’s Food Guide and
can be eaten on the go.
Ready in: 15 minutes
Makes: 4 servings
Ingredients:
• 500 ml (2 cups) fresh mixed berries (raspberries, strawberries, or 600 g bag frozen
blackberries, etc.)
• 2 bananas
• 150 ml (2/3 cup) pitted dates • 1 - 398 ml can pineapple tidbits
• 750 ml (3 cups) vanilla yogurt (1-2% MF)
• 125 ml (½ cup) Kellogg’s® All Bran® Buds (or other crunchy whole grain cereal)
Instructions: 1. If using fresh berries, rinse well under tap water. Set aside.
2. Peel and slice the bananas. Set aside.
3. Chop the dates into bite-sized pieces. Set aside.
4. Open canned pineapple tidbits and drain the juice out. Place pineapple in the
bottom of a serving bowl or into single-serving dishes.
5. Add a layer of berries on top of the pineapple. Layer with yogurt and
cereal. Top with slices of bananas and dates. Continue to layer until all
ingredients are used.
6. Scoop out a serving of the Breakfast parfait into a smaller bowl, or enjoy
one of the single-servings.
45
Shopping
Quantity to buy Item Amount needed
1 - 500 ml container or mixed berries (raspberries,
500 ml (2 cups)
1 - 600 g bag frozen strawberries, blackberries, etc.)
2 bananas 2
1 - small package pitted dates ~150ml(2/3cup)
1 - 398 ml can pineapple tidbits ~398 ml
2 - 750 ml container low fat vanilla yogurt 1.5 litres
1 - small box Kellogg’s® All Bran® Buds ~125 ml (½ cup)
cereal (or other crunchy whole grain cereal)
Breakfast parfait
Shopping list:
Quantity to buy Item Amount needed
1 – 500 ml container or
1 – 600g bag frozen
Mixed berries (raspberries, strawberries, blackberries, etc)
500 ml (2 cups)
2 Bananas 2
1 – small package Pitted dates Approx. 150 ml (2/3 cup)
1 – 398 ml can Pineapple tidbits Approx. 398 ml
2 – 750 ml containers Vanilla yogurt (1-2% MF) 1.5 litres
1 – small box Kelloggs All Bran Buds cereal (or other crunchy whole grain cereal)
Approx 125 ml (1/2 cup)
Equipment list:
• Paring knives
• Cutting boards
• Dry measuring cups
• Liquid measuring cup
• Rubber spatula
• Tablespoon
• Can opener
• Large bowl
• Serving dishes &utensils
Note: Purchase 2X750ml containers of yogurt in order to make enough for
16 participants. There will be enough of the other ingredients.
46
RECIPE FUN FACT: The word parfait is French, but yogurt layered with berries,
nuts, and whole grain cereal is a North American creation.
This delicious breakfast has all 3 food groupings from Canada’s Food Guide, can you name them?
Ready in: 25 minutes
Makes:12 slices
Ingredients: Blueberry sauce • 750 ml (3 cups) frozen blueberries
• 30 ml (2 tbsp) granulated sugar
• 30 ml (2 tbsp) corn starch
• 125 ml (1/4 cup) cold water
• 7 ml (1 ½ tsp) lemon juice
Ingredients: French toast • 12 slices whole wheat bread
• 4 eggs
• 175 ml (3/4 cup) milk
• 5 ml (1 tsp) vanilla extract
• 30 ml (2 tbsp) margarine
Instructions: Blueberry sauce 1. In a medium saucepan or in an electric skillet, combine the blueberries, sugar,
cornstarch, water and lemon juice. Bring the mixture to a simmer and cook until thickened, 5-7 minutes, stirring often. Remove from heat and let cool.
Instructions: French toast 1. Combine eggs, milk and vanilla in a large shallow bowl. Whisk well to
combine.
2. Soak bread in mixture for 1 minute on each side, turning once, so the bread absorbs some of the milk/egg mixture.
3. Heat electric skillet to 350ºF. Place about 1/2 -1 tbsp of butter or margarine in the skillet so it melts and coats the bottom. Lift the bread out of the milk/egg mixture and let drain briefly, then place on skillet. Cook the bread over medium heat, turning once, until golden brown on both sides (about 5-8 minutes). Repeat with remaining bread.
4. Serve with blueberry sauce.
47
French toast with blueberry sauce
Shopping list:
Quantity to buy Item Amount needed
1 – 900 g bag frozen blueberries 750 ml (3 cups)
* granulated sugar 30 ml (2 tbsp)
* corn starch 30 ml (2 tbsp)
1 small bottle lemon juice 7 ml (1 ½ tsp)
1 loaf whole wheat bread 12 slices
1 carton eggs 4
1 litre carton milk 175 ml (3/4 cup)
1 small bottle vanilla extract 5 ml (1 tsp)
1 small container margarine (non-hydrogenated)
2 tbsp (30 ml)
Equipment list: • Electric skillet with lid or saucepan
• Measuring cups
• Measuring spoons
• Whisk
• Small bowl
• Large bowl
• Flipper
• Serving dishes &utensils
48
*May be purchased in small quantities from a bulk food store or in small containers
from grocery stores
RECIPE FUN FACT: French toast was created by medieval European cooks who needed to use every bit of food they could find to feed their families. They knew day old bread could be revived when moistened and heated, and combined the bread with eggs to add protein.
French toast with blueberry sauce
Oatmeal makes a delicious breakfast and is full of fibre to help keep you full!
Ready in: 25 minutes
Makes: 8-½ cup servings
Ingredients: Topping • 125 ml (1/2 cup) rolled oats (quick or old fashioned)
• 90 ml (1/3 cup) brown sugar, firmly packed
• 2 ml (1/2 tsp) ground cinnamon
Ingredients: Oatmeal • 750 ml (3 cups) milk or fortified soy beverage
• 7 ml (1 ½ tsp) ground cinnamon
• 500 ml (2 cups) rolled oats (quick or old fashioned)
• 250 ml (1 cup) blueberries or mixed fruit, frozen (do not thaw)
Instructions: 1. Preheat skillet to 250ºF.
2. For topping, cook oats over medium low heat for 4-6 minutes, stirring occasionally, until lightly browned and toasted. Cool completely. Stir in brown sugar and cinnamon until combined.
3. For oatmeal, bring milk and cinnamon to a boil in the skillet over medium heat (250ºF), stir in oats. Cover and return to a boil; reduce to heat to 200ºF. Cook for 1 minute for quick oats, 5 minutes for old fashioned oats, stirring occasionally. Gently stir in blueberries.
4. Spoon oatmeal into cereal bowls. Sprinkle topping over oatmeal.
49
Berry crumble oatmeal
Recipe from You’re the Chef Recipe Collection from York Region Public Health.
Shopping list:
Quantity to buy Item Amount needed
1 small bag quick or old fashioned oats 625 ml (2 1/2 cups)
* brown sugar 90 ml (1/3 cup)
* ground cinnamon 10 ml (2 tsp)
1 litre carton Milk 750 ml (3 cups)
1 package frozen berries 250 ml (1 cup)
Equipment list: • Electric skillet with lid or saucepan
• Measuring cups
• Measuring spoons
• Wooden spoon
• Spoon
• Small bowl
• Liquid measuring cup
• Serving dishes & utensils
50
*May be purchased in small quantities from a bulk food store or in small containers
from grocery stores
RECIPE FUN FACT: Only about 5% of oats produced are used for food for humans, most is used to feed livestock.
Berry crumble oatmeal
A popular and spicy West African dish. This is a one pot meal with rice, green beans,
onions and carrots stewed together with fresh rosemary, red pepper flakes and nutmeg.
Ready in: 40 - 45 minutes
Makes: 8 servings
Ingredients:
• 15 ml (1 tbsp) vegetable oil
• 1 large onion
• 750ml(3cups) fresh or frozen green
beans
• 2 carrots
• 1 - 796 ml can stewed tomatoes
• 1 - 156 ml can tomato paste
• 250 ml (1 cup) uncooked instant whole
grain brown rice
Instructions:
• 1 ml (¼ tsp ground black pepper • 5 ml (1 tsp) salt • 1 ml (¼ tsp) cayenne pepper • 1 ml (¼ tsp) red pepper flakes • 15 ml (1 tbsp) Worcestershire sauce • 5 ml (1 tsp) fresh rosemary • 500 ml (2 cups) water • 1 ml (¼ tsp) ground nutmeg
1. Heat skillet to medium-high heat, measure oil and add to skillet. Peel and finely chop onion and cook in electric skillet until soft.
2. Open stewed tomatoes and tomato paste and stir into cooked onions.
3. Wash and chop fresh rosemary.
4. Measure out salt, black pepper, cayenne pepper, red pepper flakes, Worcestershire
sauce and rosemary. Add all measured spices, herbs, and seasonings to skillet, and
stir into tomato and onion mixture.
5. Cover and bring to a boil. Add water and rice, and stir together. Let it simmer for
25 - 30 minutes with the cover on.
6. While rice is simmering, wash and peel carrots. Dice into small cubes. If using fresh
green beans, wash, trim (cut/snap off stem end) and break beans into 2 cm pieces.
7. Measure out nutmeg and stir into rice mixture. Add diced carrots and green beans.
Bring to a boil, and then reduce heat to low. Cover and simmer until everything is
cooked, about 10 minutes.
51
Jollof rice
Shopping list:
Quantity to buy Item Amount needed
1 - small bottle vegetable oil 15 ml (1 tbsp)
1 - large onion 1 large
1 - small bottle Worcestershire sauce 15 ml (1 tbsp)
1 - small box instant whole grain brown
rice
250 ml (1 cup uncooked)
2 carrot 2
1 - small bag fresh or frozen green beans 750 ml (3 cups)
1 - 796 ml can stewed tomatoes 796 ml
1 - 156 ml can tomato paste 156 ml
* salt 5 ml (1 tsp)
* ground black pepper 1 ml (¼ tsp)
* cayenne pepper 1 ml (¼ tsp)
* red pepper flakes 1 ml (¼ tsp)
* ground nutmeg 1 ml (¼ tsp)
* fresh rosemary 5 ml (1 tsp) water 500 ml (2 cups)
Equipment list: • Electric skillet with lid
• Chef’s knife
• Paring knives
• Cutting boards
• Can opener
• Liquid measuring cups
• Measuring spoons
• Dry measuring cups
• Vegetable peeler
• Wooden spoon
• Serving dishes &utensils
52
Jollof rice
*May be purchased in small quantities from a bulk food store or in small containers
from grocery stores
RECIPE FUN FACT: This is a one pot rice dish that is
made widely throughout West
Africa, especially Nigeria and
Ghana. Its ingredients include
rice, tomatoes, tomato paste,
onion, salt and spices (such as
nutmeg, ginger, pepper, cumin
and chili pepper).
Vegetables, meats and fish
can also be added.
A spicy vegetarian dish that tastes great with rice.
Ready in: 40 - 45 minutes
Makes: 4servings
Ingredients:
• 45 ml (3 tbsp) vegetable oil
• 1 small onion
• 2 garlic cloves
• 20 ml (1 ½ tbsp) curry powder
• 5 ml (1 tsp) cinnamon
• 2 ml (½ tsp) paprika
• 2 ml (½ tsp) cayenne pepper
• 1 dried bay leaf
• 2 ml (½ tsp) fresh or ground ginger
Instructions:
• 5 ml (1 tsp) sugar • pinch salt • 1 - 540 ml can chickpeas • 1 cauliflower head • 250 ml (1 cup) frozen green peas • 175 ml (¾ cup) low sodium liquid
vegetable stock
• 175 ml (¾ cup) low fat coconut milk • 10 sprigs fresh cilantro
1. Heat skillet to medium-high heat, measure oil and add to skillet. Peel and dice onion.
Peel and mince garlic. Sauté onion and garlic in skillet until golden and softened.
2. While onion and garlic are sautéing, open can of chickpeas, drain and rinse. Measure
out frozen peas.
3. Wash and cut cauliflower into small florets.
4. Measure out vegetable stock and coconut milk, and set aside.
5. If using fresh ginger, grate, measure and set aside.
6. Measure out and add curry powder, cinnamon, paprika, cayenne, whole bay leaf,
sugar, ginger and salt into skillet. Stir until fragrant, about 2 minutes.
7. Add chickpeas, cauliflower and peas. Stir in stock and coconut milk. Bring to a
boil then reduce heat to simmer for 20-25 minutes, or until cauliflower is
cooked through.
8. Wash and chop cilantro.
9. Remove from heat and remove bay leaf. Garnish with cilantro and serve.
53
Shopping list:
Quantity to buy Item Amount needed
1 - small bottle vegetable oil 45 ml (3 tbsp)
1 - small onion 1 small
1 - head
1 head
1 - small bag frozen greenpeas 250 ml (1 cup)
1 - 500 ml container low sodium liquid vegetable
stock
175 ml (¾ cup)
1 - 540 ml can chickpeas 540 ml
1 - small can low fat coconut milk 175 ml (¾ cup)
1 - bunch garlic clove 2 cloves
1 dried bay leaf 1
1 - bunch fresh cilantro 10 sprigs
* fresh or ground ginger 2 ml (½ tsp)
* sugar 5 ml (1 tsp)
* salt pinch
* curry powder 20 ml (1 ½ tbsp)
* cinnamon 5 ml (1 tsp)
* paprika 2 ml (½ tsp)
* cayenne pepper 2 ml (½ tsp)
Equipment list:
• Electric skillet
• Liquid measuring cup
• Measuring spoons
• Dry measuring cups
• Chef’s knives
• Paring knives
• Cutting boards
• Can opener
• Colander
• Small bowls
• Grater
• Wooden spoon
• Ladle
• Serving dishes & utensils
54
*May be purchased in small quantities from a bulk food store or in small containers
from grocery stores
RECIPE FUN FACT: Curry
refers to a number of saucy
dishes flavoured with curry
powder or curry paste.
Curries can be made with a
variety of meats and/or
vegetables and can be mild in
flavour or more spicy. Curries
are eaten in many different
cultures including Thai,
Filipino, and Vietnamese.
This simple recipe is so yummy, you won’t want to go back to frozen white
potato fries again.
Ready in: 45 minutes
Makes: 4 - 6 servings
Ingredients: 4 sweet potatoes
30 ml (2 tbsp) vegetable oil
salt and pepper, to taste
Parmesan cheese (optional)
Instructions: Heat oven to 450˚F (230˚C).
Peel sweet potatoes. Rinse and dry well. Cut into wedges or small sticks.
Put sweet potatoes in a bowl and coat well with vegetable oil.
Arrangepotatoesonabakingsheet.Bake15minutes.Turn the fries over and
bake for another 15 minutes until crispy.
Season to taste with salt and pepper and Parmesan cheese if you wish.
55
Baked sweet potato fries
*Leaving the skin on sweet potatoes adds extra fibre to this dish. If you would prefer to leave the skin on, simply scrub the sweet potatoes well and cut with skins on.
Shopping list:
Quantity to buy Item Amount needed
4 - medium sweet potatoes 4 medium
1 - small bottle vegetable oil 30 ml
1 - small container grated Parmesan cheese to taste
* salt to taste
* pepper to taste
Equipment list:
• Chef knives
• Cutting boards
• Measuring spoons
• Oven mitts
• Large bowl
• Wooden spoon
• Baking sheet
• Stove
• Serving dishes & utensils
56
Baked sweet potato fries
*Maybe purchased in small quantities from a bulk food store or in small containers from grocery stores.
RECIPE FUN FACT: Sweet potatoes were grown in Peru as early as 750 BC. Despite a physical similarity, yams
and sweet potatoes are not even distantly related!
Ready in: 35 - 40 minutes Makes: 4servings
Ingredients: Couscous
• 300 ml (1 ¼ cups) low sodium liquid chicken broth
• 250 ml (1 cup) instant whole wheat couscous (uncooked)
Ingredients: Topping
• 1 onion
• 2 garlic cloves
• 15 ml (1 tbsp) vegetable oil
• 7 ml (1½ tsp) ground cumin
• 5 ml (1 tsp) ground coriander
• 1 ml (¼ tsp) cinnamon
• 1 ml (¼ tsp) cayenne pepper
• 1 ml (¼ tsp) salt
Instructions:
1. Preheat skillet to high heat.
2. To prepare couscous, bring 300
ml (1 ¼ cups) chicken stock to a
boil in the skillet (or use the
microwave and a microwave safe
bowl).
3. Place couscous into a large wide bowl
(such as a pasta serving bowl). Pour
boiling chicken stock over couscous.
Cover with a lid or plastic wrap and
let stand for 5 - 10 minutes.
4. To make topping, peel onion and garlic,
and chop finely. Set aside.
5. Measure and heat oil on medium-high
heat in skillet. Sauté onions and
garlic until softened (about 3 - 4
minutes).
6. Stir in spices and cook for 1 minute.
• 125 ml (½ cup) low sodium liquid
chicken broth
• 3 tomatoes
• ½ English cucumber
• 125 ml (½ cup) raisins
• 50 ml (¼ cup) fresh cilantro
• 60 ml(¼ cup) slivered
almonds* (optional)
7. Add 125 ml (½ cup) chicken stock to
skillet and stir. Increase heat and bring
to a boil.
8. Wash tomato and cucumber and chop
both into small pieces. Add to skillet.
9. Wash and chop cilantro. Set aside.
10. Add raisins into skillet and cook
until most of the liquid has
evaporated, about 3 - 4 minutes.
11. Spoon topping over couscous and top
with cilantro and almonds* if desired.
*Almonds are usually included in this
dish. If you have nut allergies in your
group, however, omit from the recipe.
57
Equipment list:
• Electric skillet
• Wooden spoon
• Paring knives (3)
• Cutting boards (3) • Liquid measuring cup
• Measuring spoons
• Dry measuring cups
• Small bowls (2) • Large bowl
• Serving spoon
• Plastic wrap • Serving dishes & utensils
*May be purchased in small quantities from abulkfood store or in small containers
from grocery stores
Equipment list:
• Electric skillet
• Wooden spoon
• Paring knives
• Cutting boards
• Liquid measuring cup
• Measuring spoons
• Dry measuring cups
• Small bowls
• Large bowl
• Serving spoon
• Plastic wrap
• Serving dishes & utensils
RECIPE FUN FACT: Couscous is a
type of pasta that is widely used in North
Africa, especially Morocco. Couscous can
replace rice or pasta in many recipes. In
North African tradition, couscous is a
symbol of good luck and blessings. It is
always the first dish prepared in a new
home, and is served at holidays to
represent abundance.
*May be purchased in small quantities from a bulk food store or in small containers from grocery stores
P A R T I C I P A N T H A N D B O O K
Moroccan couscous
3 tomato 3
1 - 500 ml container Low sodium chicken broth 425 ml(13/4cup)
1 - box instant whole wheat
couscous
250 ml (1 cup uncooked)
1 onion 1
1-smallbottle vegetable oil 15 ml (1 tbsp)
1 - small package raisins 125 ml (½ cup)
1 - bunch fresh cilantro 60 ml (¼ cup)
* ground cumin 7 ml (1 ½ tsp)
* ground coriander 5 ml (1 tsp)
* cinnamon 1 ml (¼ tsp)
* cayenne pepper 1 ml (¼ tsp)
* salt 1 ml (¼ tsp)
* slivered almonds 60 ml (¼ cup)
Shopping list:
Quantity to buy Item Amount needed
1 English cucumber ½
1 - bunch garlic 2cloves
58
Vegetable fried rice
Use leftover cooked rice to make this great hot lunch.
Ready in: 20 minutes
Makes: 6 servings
Ingredients:
• 1 red pepper
• 1 green pepper
• 2 green onions
• 15 ml (1 tbsp) vegetable oil
• 4 eggs
• 500 ml (2 cups) frozen mixed vegetables (peas, carrots, corn, broccoli, cauliflower)
• 45 ml (3 tbsp) low sodium soya sauce
• 500 ml (2 cups) instant whole grain brown rice (uncooked)
Instructions:
1. Prepare the rice according to package directions in a microwave or stovetop (if
available). Rice can also be made in the electric skillet first, following package
directions (cover with tight fitting lid). When rice is cooked, set aside in a casserole
dish or bowl.
2. Rinse the peppers and onions under cool tap water; chop into small pieces.
3. Heat skillet to medium-high heat, measure oil and add to skillet. Let oil
heat for about 30 seconds. Add chopped peppers and onions in pan and cook
for about 1 minute, make sure to stir regularly to prevent sticking or burning.
4. Crack the eggs into a small bowl, and beat with a wire whisk or fork until yolk is
broken and mixed into the egg white. Add the egg into the peppers and onions in
the frying pan, but do not stir right away, let the egg “set” for about 1 minute.
5. Add the frozen vegetables, cooked rice and soya sauce to the frying pan and cook
until frozen vegetables are heated through, about 4 minutes, while stirring.
6. Once the vegetables and rice are warm, the dish is ready to eat.
59
Shopping list:
Quantity to buy Item Amount needed
1 green pepper 1
1 red pepper 1
1 - bunch green onion 2
1 - small bottle vegetable oil 15 ml (1 tbsp)
1 - 6 pack eggs 4
1 - 500 g bag frozen mixed vegetables 500 ml (2 cups)
1 - small bottle low sodium soya sauce 45 ml (3 tbsp)
1 - small box or bag instant whole grain rice 500 ml (2 cups)
Equipment list:
• Electric skillet
• Paring knives (3)
• Cutting boards (3)
• Whisk
• Wooden spoon
• Measuring spoons
• Dry measuring cups
• Small bowl
• Medium bowl with lid
• Serving dishes &utensils
60
Vegetable fried rice
YTC. You should prepare the rice on the stovetop or microwave in your agency
before the beginning of class (unless you have the time and facilities to make it
during the session).
RECIPE FUN FACT: Fried rice originated in the Yanchow province of China as a way to
use leftovers. As a result, there is no one fried rice recipe. Instead, there is a method for
making fried rice. Leftover rice is combined in a wok with chopped left over meats, seafood,
sauces and vegetables. The ingredients are then stir-fried with vegetable oil. Herbs and
chopped onions may be added for extra flavour.
Perfect side to serve with quesadillas or enchiladas.
Ready in: 20 - 30 minutes (best chilled)
Makes: about 3 cups
Ingredients:
• 540 ml (19 oz) can diced tomatoes with Italian seasoning
• 125 ml (½ cup) seedless cucumbers, diced
• 125 ml (½ cup) green pepper, diced
• 1 - 2 green onions, finely chopped
• 1 small jalapeño pepper, seeded and diced
• 1 clove garlic, minced
• 15 ml - 30 ml (1 - 2 tbsp) red wine vinegar
• 3 sprigs fresh coriander, chopped (optional)
Instructions:
1. Combine all ingredients in a bowl except coriander. Mix well.
2. Transfer half of the mixture to the blender and puree. Add the blended
mix to the chunkier mixture.
3. Garnish with coriander (if using).
61
Fresh salsa
Shopping list:
Quantity to buy Item Amount needed
1 - 540 ml can diced tomatoes with Italian seasoning 540 ml
1 - small seedless cucumber 125 ml
1 - small green pepper 125 ml
1 - bunch green onions 1 - 2
1 - small+ jalapeño pepper 1
1 - bulb garlic 1 clove
1 - small bottle red wine vinegar 30 ml
1 - bunch fresh coriander 3 sprigs
Equipment list:
• Can opener
• Medium bowl
• Cutting boards
• Paring Knives
• Chef Knives
• Blender
• Dry measuring cups
• Measuring spoons
• Serving dishes & utensils
62
Fresh salsa
+Jalapeño (pronounced ha-la-pen-yo) peppers need to be handled carefully. When you are
a jalapeño, be careful not to touch your face. The oils will really burn.
RECIPE FUN FACT: Jalapeños were the first peppers that travelled into space on a NASA
shuttle.
A delicious and healthy side to serve with quesadillas or enchiladas.
Ready in: 10 minutes (best chilled)
Makes: about 1 cup
63
Ingredients:
1 large ripe avocado
5 ml (1 tsp) lemon juice
50 ml (¼ cup) salsa
1 ml (¼ tsp) garlic powder
dash salt, to taste
Instructions:
Peel, pit and then mash avocado with a fork until almost smooth, or until
desired consistency.
Add the rest of the ingredients and mix until well combined.
Shopping list:
Quantity to buy Item Amount needed
1 - large ripe avocado 1
1 - small bottle lemon juice 5 ml
1 - small bottle salsa 50 ml
* garlic powder 1 ml
* salt to taste
* cayenne or chili powder to taste
Equipment list:
• Fork
• Medium bowl
• Measuring spoons
• Dry measuring cups
• Serving dishes & utensils
• Cutting board
• Chef's knife
64
Basic guacamole
*Maybe purchased in small quantities from a bulk food store or in small containers from grocery stores.
RECIPE FUN FACT: Because of the green hue and savoury taste of the avocado, you might be inclined to call it a
vegetable, but technically it is a fruit. A single-seeded berry to be exact.
This great snack is crisp, cheesy, and loaded with colourful peppers. Great served with
fresh salsa and basic guacamole.
Ready in: 20 minutes
Makes: 4 servings
Ingredients:
• 1 green pepper
• 1 red pepper
• 15 ml (1 tbsp) vegetable oil
• 2 green onions
• 500 ml (2 cups) grated low fat cheddar cheese
• 8 large whole grain tortillas
• 1 - 540 ml can refried beans or black beans
Instructions:
1. Wash and chop green and red peppers into small pieces.
2. Measure and heat oil in electric skillet; add peppers and cook until soft, stirring often.
3. Chop green onions into small pieces. Set aside.
4. Grate cheese using a grater. Set aside.
5. Spread refried beans onto 4 of the tortillas. Sprinkle with cheese, green onions, and
cooked peppers. Top each with another tortilla. Using a plate transfer to hot electric
skillet.
6. Fry in skillet until lightly browned on the outside and cheese is melted (about 1 - 2 minutes). Flip to brown other side (about 1 minute).
7. Cut into quarters.
65
Shopping
Shopping list:
Vegetable quesadilla
Quantity to buy Item Amount needed
1 green pepper 1
1 red pepper 1
1 – bunch green onion 2
1 – small bottle vegetable oil 15 ml (1 tbsp)
1 – 200g block cheddar cheese 500 ml (2 cups) grated
1 – 8 pack or 10 pack large whole grain tortilla 8
1 – 540 ml (19 oz) can refried beans 250 ml
Equipment list:
• Electric skillet
• Paring knives
• Cutting boards
• Dry measuring cups
• Measuring spoons
• Grater
• Can opener
• Flipper
• Pizza cutter
• Spreading knife
• Small bowl
• Serving dishes &utensils
Note: A deep electric skillet is best to sauté the peppers, however, a large flat skillet is best to heat the tortillas. You can choose to use either one or both.
RECIPE FUN FACT: The word quesadilla comes from “queso,” which is the Spanish word
for cheese. It is traditionally made with a corn tortilla and is filled with a savoury (not sweet)
filling such as meat, beans and vegetables along with cheese.
66
Ingredients: Ingredients: Chicken filling • 8 corn tortillas
Ingredients: Enchilada sauce
• 15 ml (1 tbsp) vegetable oil
• 1 onion, minced
• 30 ml (2 tbsp) chili powder
• 5 ml (1 tsp) dried oregano
• 2 garlic cloves, minced
• 5 ml (1 tsp) ground coriander
• 5 ml (1 tsp) ground cumin
• 796 ml (28 oz) can ground tomatoes
Instructions: 1. Preheat ovento350˚F.
Instructions: Enchilada sauce 2. In large saucepan, heat oil over
medium heat. Sauté onion, chili
powder, dried oregano, garlic,
coriander and cumin stirring
occasionally until softened, about 5
minutes.
3. Add tomatoes and bring to boil. Reduce
heat and simmer until spoon scraped
across bottom of pan leaves gap that fills
in slowly, about 20 minutes.
4. Wrap tortillas in foil and warm in the
oven (about 10 minutes).
Instructions: Chicken filling
5. Trim fat from chicken; cut crosswise into
5mm(¼inch) thick slices. Spray a large
skillet with non-stick spray. Over
• 907 g (2 lbs) boneless skinless
chicken thighs
• non-stick cooking spray
• 1 sweet yellow or red pepper,
seeded and sliced
• 1 jalapeño pepper, seeded and minced
• 1 ml (¼ tsp) pepper
• 2 garlic cloves, minced
• 500 ml (2 cups) low fat Monterey
Jack or cheddar cheese,
shredded
medium-high heat, brown chicken, in batches
(set aside on clean plate), in the same skillet.
6. Add yellow (or red) pepper and jalapeño peppers, garlic and pepper. Cook over medium heat, stirring until tender-crisp, about 3 minutes.
7. Add chicken back into skillet with vegetables and let cool. Stir in250ml (1cup) of the Monterey Jack cheese.
8. Spread250ml(1cup) of enchilada sauce
in a 13”x 9” (3 litre) baking dish. Spoon a
heaping 125 ml (½ cup) of filling down the
center of each tortilla. Roll up tightly and
place seam side down in baking dish.
9. Spoon remaining tomato sauce over
enchiladas. Cover with foil. Bake for 25
minutes. Sprinkle with remaining
cheese. Bake uncovered until tip of
knife inserted in center of enchilada for
5 seconds comes out hot, about 10 min.
P A R T I C I P A N T H A N D B O O K 67
Chicken enchiladas Using leftover cooked chicken for this recipe makes it even easier.
Ready in: 1 hour
Makes: 4 - 8 servings
Shopping list:
Equipment list: • Stove
• Electric skillet or large saucepan
• Wooden spoon
• Cutting boards
• Paring knives
• Chef knives
• Measuring spoons
• Can opener
• Dry measuring cups
• Medium bowl
• 13” x 9”(3 litre) baking dish
• Oven mitts
• Serving dishes and utensils
*May be purchased in small quantities from a bulk
Chicken enchiladas
Quantity to buy Item Amount needed
1 - package of 8 corn tortillas 8
1 - small bottle vegetable oil 15 ml
1 - medium onion 1
* chili powder 30 ml
* dried oregano 5 ml
1 - 796 ml can ground tomatoes 796 ml
1 - bulb garlic 4 cloves
* ground coriander 5 ml
* ground cumin 5 ml
1 - 907 g package+ boneless skinless chicken thighs 907 ml
1 - can non-stick cooking spray
1 - medium yellow or red pepper 1
1 - small++ jalapeño pepper 1
* pepper 1 ml
1 - small package Low fat Monterey Jack or cheddar cheese
500 ml
aluminum foil
RECIPE FUN FACT: An enchilada (pronounced
en-chi-la-da) is a corn tortilla rolled around a filling and covered with a chili pepper sauce. Enchiladas can be filled with a variety of ingredients including meat, cheese, beans, potatoes, vegetables, seafood or combinations. The enchilada is one of the dishes mentioned in Mexico’s first cookbook in 1831.
68
safe food handling of poultry
**Jalapeño (pronounced ha-la-pen-yo) peppers need to be handled carefully. When you are finished working with them, always wash your hands well with soap and water. After touching
a jalapeño, be careful not to touch your face
or eyes. The oils will really burn.
cm thick rounds and heat in skillet until brown on both sides.
2. While polenta is browning, open can of beans, rinse and drain.
3. Measure out frozen corn.
4. Wash and chop pepper to the same size as the beans and corn.
5. Oncebothsidesarebrownandslightlycrispy,removepolentafromskilletandplace
on serving platter. Heat beans, corn, pepper and salsa in skillet until heated through,
about 5 minutes.
6. Pour heated mixture over browned polenta and serve immediately.
7. Refrigerate remaining salsa and use within a few days.
Polenta is a cornmeal mixture that can be eaten baked, fried or as a porridge. Enjoy
polenta browned in this fresh tasting recipe.
Ready in: 20 - 25 minutes
Makes: 4servings
Ingredients: Fresh salsa Makes: 500 ml (2 cups)
• 1 tomato
• 1 small green pepper
• ½ large onion
• 3 - 4 sprigs fresh cilantro
• juice of 1 lime
• 2 jarred jalapeño+ slices
• 1 ml (¼ tsp) ground cumin
• 1 ml (¼ tsp) salt
• 1 ml (¼ tsp) ground black pepper
Instructions: Fresh salsa
Ingredients: Polenta • 1 package (tube) prepared polenta
• 30 ml (2 tbsp) vegetable oil
• 1 - 540 ml can black beans
• 1 small green peppers
• 125 ml (½ cup) frozen corn
• 250ml(1cup)fresh tomato
salsa (instructions below)
1. Wash and chop tomato and pepper. Peel and dice onion. Wash and mince
cilantro. Juice lime and chop jalapeño+.
2. Measure out seasonings for salsa. Mix all salsa ingredients and set aside.
Instructions: Polenta
1. Heat skillet to medium-high heat, measure oil and add to skillet. Cut polenta into 1
cm thick rounds and heat in skillet until brown on both sides.
2. While polenta is browning, open can of beans, rinse and drain.
3. Measure out frozen corn.
4. Wash and chop pepper to the same size as the beans and corn.
5. Once both sides are brown and slightly crispy, remove polenta from skillet and place
on serving platter. Heat beans, corn, pepper and salsa in skillet until heated through,
about 5 minutes.
6. Pour heated mixture over browned polenta and serve immediately.
7. Refrigerate remaining salsa and use within a few days.
69
Polenta with black beans
Shopping list:
Quantity to buy Item Amount needed
1 - package (tube) prepared polenta 500 g
1 - small bottle vegetable oil 30 ml (2 tbsp)
1 - 540 ml (19 oz) can black beans 540 ml (19 oz)
2 - small green pepper 2 small
1 - small bag frozen corn 125 ml (½ cup)
1 tomato 1
1 - small onion 1 small
1 - bunch fresh cilantro 3 - 4 sprigs
1 lime juice of 1
1 - jar sliced jalapeño+ 2
* ground cumin 1 ml (¼ tsp)
* salt 1 ml (¼ tsp)
* ground black pepper 1 ml (¼ tsp)
70
Polenta with black beans
Equipment list: • Electric skillet
• Chef’s knives (2)
• Paring knives (3)
• Cutting boards (3)
• Can opener
• Colander
• Dry measuring cups
• Small bowls (3)
• Measuring spoons
• Serving platter
• Serving dishes & utensils
RECIPE FUN FACT: Polenta is a
type of cornmeal porridge that has its roots in Northern Italy. It is made when cornmeal is boiled. Polenta can also be cooked into thick dough. This version of polenta can be cut, sliced or shaped and re-cooked through baking, grilling, or pan-frying. Prepared polenta can be found in supermarkets in tubes or boxes and is quick and easy to use in meals.
* May be purchased in small quantities from a bulk food store or in small containers from grocery stores. +Sliced jalapenos in a jar are not as strong as fresh ones; you will be able to handle them without any problem.
P A R T I C I P A N T H A N D B O O K
Makes: 12 muflns
Ingredients: • 500 ml (2 cups) well drained salmon (3 - 213 g cans)
• 250 ml (1 cup) milk
• 125 ml (½ cup) dry bread crumbs
• 1 rib celery
• ½ cooking onion, diced
• 2 eggs
• non-stick cooking spray
Instructions: 1. Preheat oven to 350˚F (175˚C).
2. Drain and mash salmon well (especially the bones). Combine all ingredients.
3. Spray mufln tin.
4. Divide mixture evenly into mufln tins.
5. Bake muflns for 45 minutes.
6. Internal temperature should read 160˚F (70˚C).
A yummy way to eat healthy omega-3 fat.
Ready in: 1 hour
These pizzas can be a healthy anytime all-in-one meal or snack and you can make
them in only 10 minutes! They are great for an after school snack too.
Ready in: 10-20 minutes
Makes: 4 pizza-dillas
Ingredients:
• 4 small whole wheat tortillas
• 60 ml (1/4 cup) tomato sauce
• 250 ml (1 cup) grated mozzarella cheese
• 125 ml (1/2 cup) green peppers, chopped
Instructions: 1. Lay tortillas on counter. With a spoon, spread half of each tortilla with 1
tbsp tomato sauce, ¼ cup cheese, and 2 tbsp green peppers. Fold uncovered half over filling.
2. Heat skillet to medium heat (250ºF). Place tortillas on hot pan for about 2 minutes per side or until sides are lightly browned and cheese is slightly melted.
3. Cut tortillas in quarters and serve.
71
Pizza Dillas
Tip: Add any vegetable topping you like to this recipe (e.g. mushrooms, onion, red peppers)
Recipe from You’re the Chef Recipe Collection from York Region Public Health.
• Electric skillet or large frying pan
• Measuring spoons
• Dry measuring cups
• Cutting board
• Chef’s knife
• Grater
• Flipper
• Spoon
• Serving utensils/plates
Shopping list:
Quantity to buy Item Amount needed
1 package small whole wheat tortillas 4
1 jar tomato sauce 60 ml (1/4 cup)
1 200g brick mozzarella cheese 250 ml (1 cup) grated
1 green pepper 125 ml (1/2 cup) chopped
Equipment list:
72
Pizza Dillas
RECIPE FUN FACT: The modern pizza as we know it originated in Naples, Italy, back in
the 1700’s where cash-strapped peasants topped flat focaccia bread with fresh tomatoes.
Makes: 12 muflns
Ingredients: • 500 ml (2 cups) well drained salmon (3 - 213 g cans)
• 250 ml (1 cup) milk
• 125 ml (½ cup) dry bread crumbs
• 1 rib celery
• ½ cooking onion, diced
• 2 eggs
• non-stick cooking spray
Instructions: 1. Preheat oven to 350˚F (175˚C).
2. Drain and mash salmon well (especially the bones). Combine all ingredients.
3. Spray mufln tin.
4. Divide mixture evenly into mufln tins.
5. Bake muflns for 45 minutes.
6. Internal temperature should read 160˚F (70˚C).
A yummy way to eat healthy omega-3 fat.
Ready in: 1 hour
A yummy way to eat healthy omega-fat. Serve with a grain (e.g. rice), one to two
vegetables and a glass of milk for a balanced meal.
Ready in: 1 hour
Makes: 12 muffins
Ingredients: • 500 ml (2 cups) well drained salmon (3 - 213 g cans)
• 250 ml (1 cup) milk
• 125 ml (½ cup) dry bread crumbs
• 1 rib celery
• ½ cooking onion, diced
• 60 ml (1/4 cup) finely diced red pepper
• 2 eggs
• non-stick cooking spray
Instructions: 1. Preheat oven to 350˚F (175˚C).
2. Drain and mash salmon well (especially the bones). Combine all ingredients.
3. Spray muffin tin.
4. Divide mixture evenly into muffin tins.
5. Bake muffins for 45 minutes.
6. Internal temperature should read 160˚F (70˚C).
73
Mini salmon muffins
• Stove
• Medium bowl
• Fork or potato masher
• 12 cup mufln tin
• Meat thermometer
• Oven mitts
• Serving dishes & utensils
Shopping list:
Quantity to buy Item Amount needed
3 - 213 g cans salmon 500 ml
250 ml milk 1% or 2% 250 ml
1 - small box dry bread crumbs 125 ml
1 - bunch celery 1 rib
1 - small cooking onion 1
1 – small red pepper 60 ml
1 - 6 pack eggs 2
1 - can non-stick cooking spray
Equipment list:
74
Mini salmon muffins
Stove
Paring knives
Cutting boards
Medium bowl
Fork or potato masher
12 cup muffin tin
Meat thermometer
Oven mitts
Serving dishes & utensils
Who needs to order out! Make your own “egg” pizza using your favourite
vegetable toppings.
Ready in: 20 - 30 minutes
Makes: 4 servings
Ingredients:
• Few sprays non-stick cooking spray
• 1 small onion
• 2 mushrooms
• 1 small red, green, orange or yellow
pepper
• 1 tomato
• 15 ml (1 tbsp) vegetable oil
• 60 ml (¼ cup) mozzarella cheese
Instructions:
• 6 eggs
• 60 ml (¼ cup) water
• 15 ml (1 tbsp) fresh parsley
• 2 ml (½ tsp) salt
• 2 ml (½ tsp) dried oregano
• 2 ml (½ tsp) dried basil
• 2 ml (½ tsp) ground black pepper
• 30 ml (2 tbsp) pizza sauce
1. Spray electric skillet with non-stick cooking spray; heat to medium-high.
2. Wash onion, mushrooms and peppers and chop finely for pizza topping.
3. Measure and heat oil in electric skillet. Add onions, mushrooms and peppers and
cook until soft, stirring often. Remove cooked vegetables from skillet and place in
small bowl.
4. Chop tomato into small pieces.
5. Grate cheese and set aside.
6. Whisk eggs, water and seasonings together in a large bowl.
7. Pour whisked eggs into hot skillet. As mixture sets at the edges, gently lift cooked
edges with spatula to allow uncooked egg to flow underneath. Cook until bottom of
frittata is set and top is almost set. Turn off the heat.
8. Spread pizza sauce over the frittata. Garnish with cooked vegetable toppings and
chopped tomato. Sprinkle with mozzarella cheese.
9. Cover skillet with lid and allow cheese to melt and frittata to cook for another
minute.
10. Once cheese has melted and frittata has cooked through, serve and enjoy!
75
Shopping list:
Quantity to buy Item Amount needed
1 - small container non-stick cooking spray small amount
1 - small red, green, orange or yellow pepper
1 small chopped
1 - small onion 1 small
1 tomato 1
2 mushroom 2
1 - small container pizza sauce 30 ml (2 tbsp)
1 - small piece mozzarella cheese 60 ml(¼ cup) grated
1 - bunch fresh parsley 15 ml (1 tbsp)
1 - 6 pack egg 6
* salt 2ml(½ tsp)
* dried oregano 2ml (½ tsp)
* dried basil 2ml (½ tsp)
* ground black pepper 2 ml (½ tsp)
1 - small bottle vegetable oil 15 ml (1 tbsp)
Equipment list: • Electric skillet with lid
• Paring knives
• Chef’s knife
• Cutting boards
• Liquid measuring cup
• Dry measuring cups
• Measuring spoons
• Grater
• Can opener
• Flipper
• Whisk
• Small bowl
• Medium bowl
• Large bowl
RECIPE FUN FACT: A frittata
is an egg-based dish similar to an omelette or quiche. A frittata is made by beating eggs and cooking them for a short time in a hot skillet with other ingredients such as vegetables or meats. Cheese is added on top of the frittata and it is finished in the oven. Frittatas can be made in a large baking dish to serve a large number of people.
*Maybe purchased in small quantities from a bulk food store or in small containers from grocery stores.
76 P A R T I C I P A N T H A N D B O O K
Makes: 12 muflns
Ingredients: • 500 ml (2 cups) well drained salmon (3 - 213 g cans)
• 250 ml (1 cup) milk
• 125 ml (½ cup) dry bread crumbs
• 1 rib celery
• ½ cooking onion, diced
• 2 eggs
• non-stick cooking spray
Instructions: 1. Preheat oven to 350˚F (175˚C).
2. Drain and mash salmon well (especially the bones). Combine all ingredients.
3. Spray mufln tin.
4. Divide mixture evenly into mufln tins.
5. Bake muflns for 45 minutes.
6. Internal temperature should read 160˚F (70˚C).
A yummy way to eat healthy omega-3 fat.
Ready in: 1 hour
These sloppy joes make a fast and fun weeknight dinner.
Ready in: 30 minutes
Makes: 6 sloppy joes
Ingredients: • 1 carrot, peeled and chopped
• 2 stalks celery
• 1 small onion
• 2 cloves garlic
• 15 ml (1 tbsp) olive oil
• 1 pound ground turkey
• 250 ml (1 cup) tomato sauce
• 5 ml (1 tsp) cider vinegar
• 5 ml (1 tsp) mustard
• 15 ml (1 tbsp) honey
• 7 ml (1 ½ tsp) chili powder
• Salt and pepper to taste
• 6 medium whole wheat hamburger buns
• Assorted cut up vegetables
Instructions:
1. Peel and finely chop carrot. Finely chop onion and celery. Mince garlic.
2. In a large pan or electric skillet over medium heat, sauté the carrots, celery and onion in olive oil until translucent, about 5-8 minutes. Add garlic and cook for 30 seconds.
3. Add the ground turkey and break it up with the edge of a wooden spoon. Increase the heat to medium-high and cook, stirring often, until the turkey is no longer pink and reaches 74ºC.
4. Add the tomato sauce, vinegar, mustard, honey and chili powder to the pan. Stir well to combine, cover and let simmer for 5 minutes.
5. Remove the lid and simmer for 5 more minutes uncovered until sauce is thickened.
6. Add salt and pepper to taste, then spoon the hot filling onto whole wheat buns and serve with cut up vegetables.
77
Turkey sloppy joes
• Electric skillet or sauce pan • Vegetable peeler • Paring knives • Cutting boards • Measuring spoons • Measuring cups • Wooden spoon • Serving dishes and utensils
Shopping list:
Quantity to buy Item Amount needed
1 bag/bunch carrots 1 carrot
1 bunch celery 2 stalks
1 small onion 1 onion
1 bulb garlic 2 cloves
1 small bottle olive oil 15 ml (1 tbsp)
1 pound ground turkey 1 pound
1 small can tomato sauce 250 ml (1 cup)
1 small bottle cider vinegar 5 ml (1 tsp)
1 small bottle mustard 5 ml (1 tsp)
1 small bottle honey 15 ml (1 tbsp)
* chili powder 7 ml (1 ½ tsp)
* salt and pepper to taste
1 package whole wheat hamburger buns 6
assorted fresh cut up vegetables 3 cups
Equipment list:
78
Turkey sloppy joes
RECIPE FUN FACT: Most believe the sloppy joe was first served in Havana Cuba at a
bar and café called “Sloppy Joe’s” in the early 1900’s. March 18th is known as National Sloppy Joe Day.
This recipe is a great way to use up leftover cooked vegetables.
Ready in: 1 hour
Makes: 4 - 6 servings
Ingredients: • 500 ml (2 cups) water
• 250 ml (1 cup) brown rice
• 30 ml (2 tbsp) non-hydrogenated margarine
• 125 ml (½ cup) cooking onion, chopped
• 45 ml (3 tbsp) flour
• 375 ml (1½ cup) milk
• 5 ml (1 tsp) Worcestershire sauce
• 170 g (1 can) light flaked tuna, drained
• 341 ml (1 can) whole kernel corn niblets, drained+
• salt and pepper, to taste
• 125 ml (½ cup) low fat cheddar cheese, grated
+ If you have leftover cooked vegetables, replace corn with about 500ml (2cups) cooked
vegetables.
Instructions:
1. Turn on stove to high heat. Put water and rice in a medium saucepan. Heat to boiling. Turn heat to low, cover, and simmer until rice is tender. This will take about 20 minutes and all water will be absorbed. Alternatively, follow package directions.
2. Preheat oven to 375˚F (190˚C).
3. While rice is cooking, turn on another burner to medium heat. Melt margarine in a large saucepan. Add onion and cook until soft, about 3-5 minutes. Stir in flour. Pour milk in slowly, stirring all the time. Add Worcestershire sauce. Cook and stir until mixture boils and thickens.
4. Add cooked rice, drained tuna and drained corn to sauce. Mix well. Add salt and pepper to taste.
5. Spray an 8”x8”x2” (2litre) baking pan with non-stick cooking spray. Spread mixture into pan. Sprinkle with cheese.
6. Bake in oven for 20 to 25 minutes or until hot.
79
Tuna rice casserole
Shopping list:
Quantity to buy Item Amount needed
1 - small bag brown rice 250 ml
1 - small tub non-hydrogenated margarine 30 ml
1 - small cooking onion 125 ml
* flour 45 ml
1 - 500 ml carton milk 375 ml
1 - small bottle Worcestershire sauce 5 ml
1 - 170 g can flaked light tuna in water 170 g
1 - 341 ml can whole kernel corn niblets 341 ml
* salt to taste
* pepper to taste
1 - small package low fat cheddar cheese 125 ml
1 - can non-stick cooking spray
Equipment list:
• Stove
• Medium saucepan
• Large saucepan
• 8” x 8” x 2” (2 litre) baking pan
• Dry measuring cups
• Liquid measuring cups
• Cutting boards
• Chef Knives
• Can opener
• Oven mitts
• Serving dishes & utensils
80
Tuna rice casserole
*May be purchased in small quantities from a bulk food store or in small containers from grocery stores.
Sometimes shortened to Worcester sauce, Worcestershire
sauce is made from dissolved fish!
Speedy meatless chili Ready in less than 20 minutes, this chili is a quick one-dish meal. This recipe is full
of protein and fibre from beans and legumes.
Ready in: 15 - 20 minutes
Makes: 4servings
Ingredients
• 15 ml (1 tbsp) vegetable oil
• 1 large onion
• 2 celery stalks
• 1 - 540 ml can lentils
• 1 - 540 ml can kidney beans
• 1 - 540 ml can stewed tomatoes
• 2 ml (½ tsp) chili powder
• 1 ml (¼ tsp) ground black pepper
• 250 ml (1 cup) low fat cheddar cheese
Instructions:
1. Measure and heat oil in skillet to medium-high heat.
2. Peel and chop onion. Add to skillet.
3. Wash and dice celery. Add to skillet.
4. Cook onion and celery until softened.
5. Drain lentils and kidney beans into a colander/strainer. Rinse under cool water. Set
aside.
6. Open canned tomatoes, but do not drain. Add contents to skillet. Break up tomatoes
with the back of a spoon. Measure out spices and add to skillet. Add lentils and
kidney beans to the skillet and stir. Simmer for 5 minutes.
7. Grate cheese. Sprinkle cheese on top of chili, allow cheese to melt and enjoy.
81
Shopping list:
Equipment list:
Shopping list:
Speedy meatless chili
to buy
Item Amount needed
Equipment list:
• Electric skillet
• Wooden spoon
• Paring knives
• Cutting boards
• Grater
• Measuring spoons
• Dry measuring cups
• Can opener
• Colander
• Medium bowl
• Serving dishes & utensils
*Maybe purchased in small quantities from a bulk food store or in small containers
from grocery stores.
RECIPE FUN FACT: Chili is a spicy stew that was first made in Texas. Although chili is
usually made with meat (con carne from the word carnivore, which is a meat eater), this
recipe is meatless (sin carne).
82
Quantity to buy Item Amount needed
1 - small bottle vegetable oil 15 ml (1 tbsp)
1 – large onion 1 large
1 – bunch celery 2 stalks
1 – 540 ml (19 oz) can lentils 1-540 ml can
1- 540 ml (19 oz) can kidney beans 1-540 ml can
1 – 540 ml (19 oz) can stewed tomatoes 1-540 ml can
1 – 100g block low fat cheddar cheese 250 ml (1 cup) grated)
* chili powder 2 ml (1/2 tsp)
* black pepper 1 ml (1/4 tsp)
Far easier than traditional lasagna, but just as tasty.
Ready in: 45 - 50 minutes
Makes:6 servings
Ingredients: • 1 medium cooking onion, diced
• 2 cloves garlic, minced
• 15 ml (1 tbsp) vegetable oil
• 450 g (1 lb) lean or extra lean ground beef
• 10 lasagna noodles, uncooked and broken up into pieces
• 2 - 398 ml (14 oz) cans of diced tomatoes
• 125 ml (½ cup) water
• 15 ml (1 tbsp) dried oregano
• 250 ml (1 cup) cottage cheese
• 50 ml (¼ cup) grated Parmesan cheese
Instructions:
1. Heat oil in a non-stick electric frying pan on medium-high heat. Add the onion and garlic and cook, stirring often, about 5 minutes or until the onion is translucent. Add the ground beef, stir to break up and cook until browned, about 5 minutes. Add broken noodles, tomatoes, water and seasoning.
2. Cover and simmer for 20 minutes. Check once or twice during the cooking to see if more water is needed. If so, add another approximately ¼ or ½ cup.
3. Drop large spoonfuls of cottage cheese over the lasagna. Sprinkle Parmesan overtop and let it melt briefly.
83
Skillet lasagna
Note: Do not remove lid repeatedly while cooking noodles because the heat and steam need to be kept in to cook the noodles quickly.
Shopping list:
Quantity to buy Item Amount needed
1 - medium cooking onion 1
1 - bulb garlic 2 -cloves
1 - small bottle vegetable oil 15 ml
450 g+ lean or extra lean ground beef 450 g
1 - package lasagna noodles 10
2 - 398 ml cans diced tomatoes ~800 ml
* dried oregano 15 ml
1 - 250 ml container cottage cheese 250 ml
1 - small container grated Parmesan cheese 50 ml
Equipment list:
• Large Electric skillet (with a lid)
• Cutting boards
• Chef knives
• Paring knives
• Wooden spoon
• Can opener
• Measuring spoons
• Liquid measuring cups
• Dry measuring cups
• Serving dishes & utensils
84
Skillet lasagna
*May be purchased in small quantities from a bulk food store or in small containers from grocery stores.
+See food safety section for guidance on handling raw meat safely.
RECIPE FUN FACT: July29th is National Lasagna Day!
Smoothies,
Desserts & Snacks
85
86
Strawberry-banana smoothie
Smoothies are like milkshakes made with fruit, juice and yogurt. Smoothies make a
good, quick breakfast or snack.
Ready in: 6 minutes
Makes: 6-8 servings
Ingredients:
• 2 overripe bananas
• 375 ml (1 ½ cup) frozen strawberries
• 500 ml (2 cups) milk or fortified soy beverage
• 375 ml (1 ½ cups) plain yogurt (1-2% MF)
• 7 ml (1 ½ tsp) vanilla extract
• 20 ice cubes (optional)
Instructions:
1. Peel bananas, and break or chop into small pieces using your fingers or a paring knife. Put pieces into a blender.
2. Add strawberries, milk, yogurt and ice cubes (if using). Secure lid and blend
ingredients until smooth (about 1 - 2 minutes).
3. Pour into glasses and serve immediately.
87
Try it! This smoothie contains a lot less sugar than traditional store bought smoothies.
Try the recipe as is, and if you feel you need a bit more sweetness you can add 1-2 tsp of honey or maple syrup.
Shopping list:
Quantity to buy Item Amount needed
1 – 600g bag frozen strawberries 750 ml (3 cups)
4 overripe banana 4
1 – 1 litre container milk or fortified soy beverage 1 litre (4 cups)
1 – 750 ml container plain yogurt (1-2% MF) 750 ml
40 ice cubes (optional) 40
1 small bottle vanilla extract 7 ml (1 ½ tsp)
Equipment list: • Electric blender
• Paring knife
• Cutting board
• Dry measuring cup
• Liquid measuring cup
• Rubber spatula
• Serving dishes and utensils
88
Strawberry banana smoothie
Note: The quantities in this shopping list will allow the recipe to be made twice.
RECIPE FUN FACT: Smoothies have a history in the west coast of the United States, where
they were first made and sold in the 1930’s. They were originally only pureed fruit drinks, but have now changed to include many other ingredients like yogurt.
P A R T I C I P A N T H A N D B O O K
Green Frog Smoothie
This delicious smoothie contains a dark green leafy vegetable that we promise you
can’t taste!
Ready in: 6 minutes
Makes: 4 servings
Ingredients: • 175 ml (3/4 cup) frozen mango chunks
• 175 ml (3/4 cup) raw spinach
• 60 ml (¼ cup) milk or fortified soy beverage
• ½ a banana
• 175 ml (3/4 cup) plain yogurt (0-2% MF)
• 2 tbsp orange juice
Instructions: 1. Add all ingredients to a blender and blend until smooth.
89
Try it! This smoothie contains a lot less sugar than traditional store bought smoothies.
Try the recipe as is, and if you feel you need a bit more sweetness you can add 1-2 tsp of honey or maple syrup.
Shopping list:
Quantity to buy Item Amount needed
1 – 600g bag frozen mango chunks 175 ml (3/4 cup)
1 – small clamshell baby spinach 175 ml (3/4 cup)
1 – 1 litre container milk or fortified soy beverage 60 ml (1/4 cup)
1 banana ½ banana
1 – small container plain yogurt (0-1% MF) 175 ml (3/4 cup)
1 – small container orange juice 30 ml (2 tbsp)
Equipment list: • Electric blender
• Paring knife
• Cutting board
• Dry measuring cup
• Liquid measuring cup
• Rubber spatula
• Serving dishes and utensils
90
Green Frog Smoothie
RECIPE FUN FACT: A popular cartoon character from the 1930’s ‘Popeye the Sailor’ was
known for eating spinach to make him strong. Popeye’s popularity actually helped to boost spinach sales at the time, and a statue of Popeye has been built in Texas to thank him for his impact on the spinach industry.
P A R T I C I P A N T H A N D B O O K
Blueberry grunt This dessert is healthy and delicious. It is fun to try to figure out why it is called “grunt”.
Ready in: 25 minutes
Makes: 4servings
Ingredients: Sauce
• 1 litre (4 cups) fresh blueberries, or 1 - 600 g bag frozen
• 75 ml (1/3 cup) sugar • 2 ml (½ tsp) cinnamon
• 1 ml (¼ tsp) allspice
• 125ml (½ cup) orange juice
Ingredients: Topping
• 175 ml (¾ cup) whole wheat flour
• 60 ml (¼ cup) sugar
• 7 ml (1 ½ tsp) baking powder
• 1 ml (¼ tsp) salt
• 15 ml (1 tbsp) soft, non-hydrogenated margarine
• 1 egg white
• 60 ml (¼ cup) skim milk
• 2 ml (½ tsp) vanilla extract
Instructions:
1. Pre-heat skillet to medium-high.
2. Start with the sauce. Add blueberries, sugar, spices, and juice to skillet and cook for
about 5 minutes, or until blueberries are soft and juicy. Turn off heat.
3. In a medium bowl, combine flour, sugar, baking powder and salt. Add margarine and
rub into flour with clean hands.
4. In a small bowl, combine egg white with milk and vanilla. Stir into flour.
5. Drop batter by the spoonful on top of blueberry sauce, avoiding the edge of the pan.
Do not stir.
6. Cover with tight-fitting lid and cook over medium-low heat for about 15 minutes, or
until dumplings are cooked through – no peeking!
7. When dumplings have puffed and cooked through, serve topped with sauce.
91
Shopping list:
Quantity to buy Item Amount needed
1 - 1 litre container or
1 - 600 g bag frozen
blueberries 1 litre (4 cups)
1 - small container orange juice 125 ml (½ cup)
* sugar 150 ml (2/3 cup)
* cinnamon 2 ml (½ tsp)
* allspice 1 ml (¼ tsp)
* baking powder 7 ml (1 ½ tsp)
* salt 1 ml (¼ tsp)
* whole wheat flour 175 ml (¾ cup)
1 - small tub soft non-hydrogenated margarine
15 ml (1 tbsp)
1 - small carton skim milk 60 ml (¼ cup)
1 - small bottle vanilla extract 2 ml (½)
1 - 6 pack egg white 1
Equipment list:
• Electric skillet
• Wooden spoon
• Dry measuring cups
• Measuring spoons
• Liquid measuring cup
• Rubber spatula
• Tablespoon
• Small bowl
• Medium bowl
• Serving spoon
• Serving dishes &utensils
92
Blueberry grunt
*Maybe purchased in small quantities from a bulk food store or in small containers from
grocery stores
a dessert made originally in the
blueberry patches. Grunt is made
when fruit is cooked under sweet
dough, making a pie and cobbler-
when the fruit bubbles below the
dough. Other fruits like apples,
rhubarb, and strawberries can be
used to make grunts.
Super fast. Super fun. Super delicious.
Ready in: 10 minutes
Makes: 4 servings
Ingredients: • 4 ripe bananas
• 15 ml (1 tbsp) lemon juice
• 50 ml (¼ cup) brown sugar
• 5 ml (1 tsp) ground cinnamon
• 50 ml (¼ cup) orange juice
• 30 ml (2 tbsp) non-hydrogenated margarine
Instructions:
1. Melt margarine in a frying pan or electric skillet and add orange juice, lemon juice,
brown sugar and cinnamon.
2. Cook until sugar dissolves.
3. Peel bananas and slice them lengthwise.
4. Add them to the frying pan and cook them until the bananas are soft and golden brown.
93
Mexican bananas
• Large Electric skillet (or frying pan if access to a stove)
• Measuring spoons
• Liquid measuring cups
• Serving dishes & utensils
Shopping list:
Quantity to buy Item Amount needed
4 - large ripe bananas 4
1 - small bottle lemon juice 15 ml
* brown sugar 50 ml
* ground cinnamon 5 ml
1 - small bottle orange juice 50 ml
1 - small container non-hydrogenated margarine 30 ml
Equipment list:
94
Mexican bananas
Large Electric skillet (or frying pan if access to a stove)
Paring knife
Cutting board
Measuring spoons
Liquid measuring cups
Dry measuring cups
Serving dishes & utensils
Over 100 billion bananas are eaten annually in the world, making bananas the 4th largest
agricultural product in the world, following only wheat, rice and corn.
*May be purchased in small quantities from a bulk food store or in small containers from grocery stores.
A quick and delicious dessert perfect for summer.
Ready in: 10 minutes
Makes: 6 servings
Ingredients: • 4 large ripe bananas, sliced and frozen
• 750 ml (3 cups) frozen sliced strawberries
Instructions:
1. Place the frozen banana and strawberry in a food processor or powerful blender. Puree mixture, scraping down the sides of the bowl regularly. Continue to puree and scrape bowl until mixture is creamy and smooth (this may take a while).
2. Serve immediately for a soft serve ice cream consistency. If you prefer harder ice cream, place in freezer safe container and freeze. Take out 5 minutes before serving to soften for scooping.
95
Strawberry banana sorbet
• Blender or food processor • Rubber spatula • Freezer safe container • Serving bowls and utensils
Shopping list:
Quantity to buy Item Amount needed
4 – large bananas bananas 4
1 600g bag frozen strawberries 750 ml (3 cups)
Equipment list:
96
Strawberry banana sorbet
There are 200 seeds on the average strawberry. Despite the word berry in their name,
strawberries aren’t technically berries. Berries should have seeds on the inside, but
strawberries have seeds on the outside.
This dessert tastes like summer, but is easy and economical to make in the
middle of winter.
Ready in: 1 hour
Makes: 8 servings
Ingredients:
• 2 - 796 ml (2- 28 oz) cans juice-packed sliced pears
• 175 ml (3/4 cup) brown sugar, divided
• 25 ml (2 tbsp) lemon juice
• 15 ml (1 tbsp) all-purpose flour
• 1 - 2 ml (¼ - ½ tsp) ground ginger
• 250 ml (1 cup) quick-cooking rolled oats
• 75 ml (1/3 cup) whole wheat flour
• 5 ml (1 tsp) ground cinnamon
• 50 ml (¼ cup) wheat bran
• 50 ml (¼ cup) non-hydrogenated margarine
• non-stick cooking spray
Instructions:
1. Preheat oven to 350˚F (180˚C). Lightly spray 2.5 litre (10 cup) casserole dish with non-stick cooking spray. Drain pears, reserving 175 ml (¼ cup) juice. In dish, mix pears, reserved juice, 50 ml (¼ cup) brown sugar, lemon juice, all-purpose flour and ginger.
2. In a separate bowl combine oats, 125 ml (½ cup) brown sugar, whole wheat flour,
cinnamon and bran; cut margarine with pastry blender or 2 knives. Sprinkle over
pears. Bake for 35 to 45 minutes or until bubbly.
97
Pear crisp
Shopping list:
Quantity to buy Item Amount needed
2 - 796 ml cans juice-packed sliced pears+ 2 - 796 ml cans
* brown sugar 175 ml
1 - small bottle lemon juice 25 ml
* all-purpose flour 15 ml
* ground ginger 1 - 2 ml
* quick-cooking rolledoats 250 ml
* whole wheat flour 75 ml
* ground cinnamon 5 ml
1 - small bottle orange juice 50 ml
1 - small container non-hydrogenated margarine 50 ml
1 - can non-stick cookingspray
Equipment list:
• Can opener
• Oven
• 2.5 litre (10 cup) casserole dish
• Colander
• Measuring spoons
• Liquid measuring cups
• Dry measuring cups
• Medium bowl
• pastry blender or 2 knives
• Serving dishes & utensils
98
Pear crisp
*May be purchased in small quantities from a bulk food store or in small containers from grocery stores.
+Sliced pears can be hard to find; you may need to take the extra step and slice them yourself.
Rolled oats are created by
steaming hulled oat grains,
known as oat groats. After
into rolled oat flakes to
create rolled oats. Known as
traditional oats, rolled oats
the same as traditional oats
but they have been cut finer
and rolled thinner so they
cook quicker.
A great grab and go snack or as part of a healthy breakfast.
Ready in: 35 minutes
Makes: 16 large bars
Ingredients:
• 375 ml (1½ cups) mashed ripe bananas (about 3 medium)
• 5 ml (1 tsp) vanilla extract
• 500 ml (2 cups) rolled oats
• 125 ml (½ cup) dried cranberries, chopped
• 125 ml (½ cup) shelled sunflower seeds
• 250 ml (1 cup) shelled pumpkin seeds
• 175 ml (3/4 cup) bran cereal flakes
• 5 ml (1 tsp) ground cinnamon
• 1 ml (¼ tsp) salt
• non-stick cooking spray
• parchment paper
Instructions:
1. Preheat oven to 350˚F (180˚C). Lightly spray large rectangular baking dish (approx. 8.5” x 12.5”) and line with a piece of parchment paper so the bars are easier to lift out.
2. In a large bowl, mash the bananas until smooth. Stir in the vanilla.
3. Place the rolled oats into a blender (on low speed) and pulse until the oats are coarsely chopped (but still with lots of texture). Stir oats into the banana mixture.
4. Chop the cranberries and stir these and the rest of the ingredients into the banana-oat mixture until thoroughly combined.
5. Spoon mixture into prepared dish. Press down until compacted and smooth out with hands until even.
6. Bake for 30-40 minutes until firm and lightly golden along the edge. Place dish on a cooling rack for 10 minutes then carefully slide a knife to loosen the ends and lift out. Place granola slab on a cooling rack until completely cool.
7. Slice into bars once they are cool.
8. Freeze and bring them out as you need them.
99
Feel good hearty granola bars
Shopping list:
Quantity to buy Item Amount needed
3 - large ripe bananas 375 ml
1 - small bottle vanilla extract 5 ml
* rolled oats 500 ml
* dried cranberries 125 ml
* shelled sunflower seeds 125 ml
* shelled pumpkin seeds 250 ml
1 - small box bran cereal flakes 175 ml
* ground cinnamon 5 ml
* salt 1 ml
1 - can non-stick cooking spray
1 - small roll parchment paper
Equipment list: • Oven
• Large rectangular baking dish (approx. 8.5” x 12.5”)
• Large bowl
• Potato masher or forks
• Measuring spoons
• Dry measuring cups
• Liquid measuring cups
• Cutting boards
• Chef knives
• Blender
• Wooden spoon
• Cooling rack
100
Feel good hearty granola bars
*May be purchased in small quantities from a bulk food store or in small containers from grocery stores.
Granola bars consist of
into a bar shape, resulting
in the production of a more
convenient snack.
rolled oats, nuts, honey and
with added chocolate and
marshmallows are more
like chocolate bars!
These whole grain pitas are topped with low fat cheddar cheese and crunchy vegetables.
Ready in: 15 minutes
Makes: 4 servings
Ingredients:
• ½ English cucumber
• 1 tomato
• 1 broccoli stalk
• 1 carrot
• 250 ml (1 cup) low fat cheddar cheese
• 125 ml (½ cup) hummus
• 4 small whole grain pitas
Instructions:
1. Rinse cucumber and tomato under cool tap water; cut into very thin slices. Set aside.
2. Wash and grate carrots using the large sized holes on a grater. Wash and finely chop
broccoli. Set aside.
3. Grate cheese and set aside.
4. Spread hummus on top of pita. Cover with grated cheddar cheese and top with
vegetables.
101
Shopping list:
Shopping list:
Veggie pita
Quantity to buy Item Amount needed
1 english cucumber 1
2 tomato 2
2 carrot 2
1 – small bunch broccoli 1-2 stalks
1 – 200g block low fat Cheddar cheese 500 ml (2 cups)
grated
1 – 250 ml container hummus 250 ml
1 – 9 pack or 10 pack (small) small whole grain pita bread 8
Equipment list:
• Paring knives
• Chef’s knife
• Cutting boards
• Grater
• Spreading knife
• Small bowls
• Serving dishes &utensils
Note: The quantities in this shopping list will allow the recipe to be made twice.
RECIPE FUN FACT: The pita is traditional Middle Eastern bread. Pitas can come with
and without pockets. In the pitas without pockets ingredients are placed on top.
102
Cheddar apple wrap
Cheese and apples taste great together. This snack is yummy and has all three food
groups from Canada’s Food Guide.
Ready in: 10 minutes
Makes: 4 servings
Ingredients:
• 2 apples
• 250 g (8 oz) cheddar cheese
• 4 large whole grain tortillas
• 250 ml (1 cup) vanilla yogurt (1-2% MF)
Instructions:
1. Wash apples under cool tap water. Cut the apple into thin pieces (do not peel).
2. Cut the cheddar cheese into thin slices.
3. Layer each tortilla with equal amounts of apple, cheese and yogurt.
4. Fold sides of tortilla over fillings, and enjoy.
103
Shopping list:
Quantity to buy Item Amount needed
4 apples 4
1 - 500 g block cheddar cheese 500 g (16 oz)
1 - 8 pack or 10 pack (large) whole grain tortilla 8
1 - 750 ml container vanilla yogurt (1-2% MF) 500 ml (2 cups)
Equipment list:
• Paring knives
• Cutting boards
• Liquid measuring cup
• Rubber spatula and/or spreading knife
• Serving dishes & utensils
104
Cheddar apple wrap
Note: The quantities in this shopping list will allow the recipe to be made twice.
RECIPE FUN FACT: This wrap is made with a whole grain tortilla. Tortillas have been
around for many years and can be made using a variety of ingredients. In Mexican culture,
tortilla wraps are made from masa, which comes from corn. At the grocery store, most
tortilla wraps are made with wheat flour and are used in a variety of dishes, such as sandwich
wraps or quesadillas.
Cheddar apple wrap
This quick and easy bean dip adds protein to your snack!
Ready in: 10 minutes
Makes: 4-6 servings
Ingredients:
• 540 ml (19 oz) can chickpeas, drained and rinsed • 1 clove garlic, crushed • 10 ml (2 tsp) ground cumin • 2 ml (1/2 tsp) salt • 1 ml (1/4 tsp) black pepper • 60 ml (1/4 cup) olive oil • 45 ml (3 tbsp) lemon juice • Water • Assorted fresh cut colourful veggies (peppers, cucumber, carrots, broccoli, etc)
Instructions:
1. In a blender or food processor, combine chickpeas and garlic.
2. Add remaining ingredients and blend until smooth. Add water as needed to thin.
3. Cut up assorted vegetables. Serve with hummus as dip.
105
Hummus with veggie dippers
Recipe from: Cook up some fun! Recipes to make with kids. York Region Public Health.
Shopping list:
Quantity to buy Item Amount needed
1-540 ml can chickpeas 1 can
1 bulb garlic 1 clove
* Ground cumin 10 ml (2 tsp)
* Salt 2 ml (1/2 tsp)
* Black pepper 1 ml (1/4 tsp)
1 small bottle Olive oil 60 ml (1/4 cup)
1 small bottle or 1-2 fresh lemons
Lemon juice 45 ml (3 tbsp)
Assorted Vegetables (peppers, cucumber, carrots, broccoli, etc)
125 ml (½ cup) per person
Equipment list:
• Blender or food processor • Can opener • Colander • Measuring cups • Measuring spoons • Cutting boards (2) • Chefs knife (2) • Serving dishes & utensils
106
RECIPE FUN FACT: Many regions around the world claim to be the place where
hummus originated, and it’s been around for so long and in so many variations it’s hard
to say where it started. We do know that the ancient Greek philosophers Plato and
Socrates made reference to how nutritious hummus is in their writings though!
Hummus with veggie dippers
*May be purchased in small quantities from a bulk food store or in small containers from grocery stores.
Cheddar apple wrap
Bruschetta is a perfect easy afternoon snack, especially in the summertime when the
tomatoes are fresh and tasty.
Ready in: 20 minutes
Makes: 8 slices
Ingredients:
• 2 large tomatoes, chopped • 1-2 cloves garlic, minced • ½ small onion, finely chopped • 5 ml (1 tsp) dried basil or oregano • 15 ml (1 tbsp) vegetable oil • Salt and pepper to taste • 1 loaf whole wheat Italian crusty bread • 60 ml (1/4 cup) parmesan cheese, grated
Instructions:
1. Preheat the broiler.
2. Mix together the tomato, garlic, onion, basil, oil, salt and pepper to taste.
3. Slice the bread into 8 slices. Toast both sides of each slice of bread under the broiler. Watch carefully to avoid burning.
4. Spoon the tomato mixture over the top.
5. Sprinkle the parmesan cheese over the tomato mixture.
6. Heat under the broiler until the cheese is lightly browned. Serve immediately.
107
Bruschetta
Recipe from You’re the Chef Recipe Collection from York Region Public Health.
Shopping list:
Quantity to buy Item Amount needed
2 large tomatoes 2
1 bulb garlic 1-2 cloves
1 small onion 1 small
* dried basil or oregano 5 ml (1 tsp)
1 small bottle vegetable oil 15 ml (1 tbsp)
* salt to taste
* pepper to taste
1 loaf whole wheat Italian crusty bread 1 loaf
1 container parmesan cheese, grated 60 ml (1/4 cup)
Equipment list:
• Large mixing bowl • Cutting board • Chef’s knife • Serrated knife • Cookie sheet • Wooden spoon • Measuring spoons • Oven mitts
108
RECIPE FUN FACT: Every Italian region has its own bruschetta recipe, but they all
start with a slice of homemade crunchy bread!
Bruschetta
*May be purchased in small quantities from a bulk food store or in small containers from grocery stores.
Cheddar apple wrap
Fruit salsa is a refreshing snack for any time of the year but is especially good when
the strawberries are local and in season. This salsa also makes a delicious topping for
vanilla or plain yogurt.
Ready in: 20 minutes
Makes: 6 servings
Ingredients – Cinnamon Crisps:
• 5 small (8 inch, 20 cm) flour whole wheat tortillas • 15 ml (1 tbsp) white sugar • 2 ml (1/2 tsp) cinnamon
Ingredients – Strawberry-Apple Salsa • 250 ml (1 cup) strawberries, hulled
• 1 medium tart apple, diced (e.g. Granny Smith)
• 30 ml (2 tbsp) honey
Instructions: 1. Preheat oven to 400ºF.
2. Cinnamon Crisps: Brush tortillas lightly with water; sprinkle with sugar and cinnamon. Cut into wedges. Place on cookie sheet and bake for 5 minutes or until golden and crisp.
3. Salsa: In a medium bowl, mash strawberries with a fork; add apple and honey. Stir to blend well. Serve with cinnamon crisps.
109
Strawberry-apple salsa with
cinnamon crisps
Recipe from You’re the Chef Recipe Collection from York Region Public Health.
Shopping list:
Quantity to buy Item Amount needed
1 package small whole wheat flour tortillas 5
* white sugar 15 ml (1 tbsp)
* cinnamon 2 ml (1/2 tsp)
1 clamshell strawberries 1 cup (250 ml) prepared
1 medium tart apple (e.g. Granny Smith) 1
1 small container honey 30 ml (2 tbsp)
Equipment list:
• Measuring spoons • Wooden spoon • Mixing bowl • Chef’s knife • Cutting board • Pastry brush • Spatula • Cookie sheet • Fork
110
RECIPE FUN FACT: Cinnamon comes from the bark of the cinnamon tree, which can
grow up to 60 feet (18 metres) tall!
*May be purchased in small quantities from a bulk food store or in small containers from grocery stores.
Strawberry-apple salsa with
cinnamon crisps
Super fast. Super fun. Super delicious.
Ready in: 10 minutes
Makes: 16 small servings
Ingredients: • 1-540 ml can black beans, drained and rinsed
• 60 ml (1/4 cup) maple syrup
• 2 ml (1/2 tsp) vanilla extract
• 1 ml (1/4 tsp) salt
• 60 ml (¼ cup) unsweetened baking cocoa
• 30 ml (2 tbsp) water
• 8 apples, sliced
Instructions: 1. In a blender or in a food processor, combine all of the ingredients, starting
with the liquids. Puree until the mixture is smooth, about 30-60 seconds.
2. Serve with apple slices.
111
Chocolate hummus with apple slices
• Large Electric skillet (or frying pan if access to a stove)
• Measuring spoons
• Liquid measuring cups
• Serving dishes & utensils
Shopping list:
Quantity to buy Item Amount needed
1-540 ml can black beans 1 can
1 small bottle maple syrup 60 ml (1/4 cup)
1 small bottle vanilla extract 2 ml (1/2 tsp)
* salt 1 ml (1/4 tsp)
* unsweetened baking cocoa 60 ml (2 tbsp)
8 medium apples 8 apples
Equipment list:
112
Chocolate hummus with apple slices
Food processor or blender
Measuring spoons
Measuring cups
Paring knife (1)
Cutting board (1)
Serving utensils/dishes
In a year, a cocoa tree produces about 1000 cocoa beans. This may sound like a lot, but
it’s actually only enough to make two pounds of chocolate.
*May be purchased in small quantities from a bulk food store or in small containers from grocery stores.
This fall salad makes a delicious dessert! Ready in: 20 minutes Makes: 8 small servings
Ingredients – Maple Cinnamon Granola:
• 250 ml (1 cup) old fashioned oats
• 15 ml (1 tbsp) canola oil
• 30 ml (2 tbsp) maple syrup
• 5 ml (1 tsp) cinnamon
• Pinch salt
Ingredients – Harvest Fruit Salad: • 2 medium apples, diced
• 250 ml (1 cup) red grapes, halved
• 2 medium Bartlett pears, diced
• 80 ml (1/3 cup) plain Greek yogurt
• Zest from 1 lemon
• Juice from 1 lemon
• 30 ml (2 tbsp) maple syrup or honey
• 2 ml (1/2 tsp) vanilla extract
Instructions: 1. Heat skillet over medium heat and toss in oats. Toast oats for 5-7 minutes
until lightly golden (and they smell “toasty”). 2. Remove oats from pan and add oil, maple syrup, cinnamon, and salt. Stir
together and cook for 1 minute or until fragrant. Toss in the oats, stir and let cook for 2-3 minutes. Once oats are completely covered with the syrup mixture, pour onto baking sheet or aluminum foil to let cool.
3. In a separate large bowl, place diced pears, apples and grapes. Toss gently to combine.
4. In a small bowl, whisk the yogurt, lemon zest, lemon juice, maple syrup, and vanill. Drizzle dressing over fruit and toss to coat.
5. Dish fruit salad into bowls and top with granola.
113
Harvest fruit salad with maple cinnamon granola
• Electric skillet or saucepan
• Dry measuring cups
• Measuring spoons
• Cutting boards (3)
• Paring knives (3)
• Spoon
• Liquid measuring cup
• Large bowl
• Small bowl
• Wooden spoon
Shopping list:
Quantity to buy Item Amount needed
* old fashioned oats 250 ml (1 cup)
1 small bottle canola oil 15 ml (1 tbsp)
1 small bottle maple syrup 60 ml (1/4 cup)
* cinnamon 7 ml (1 1/2 tsp)
* salt pinch
2 medium apples 2 apples
1 bunch red grapes 250 ml (1 cup) diced
2 medium Bartlett pears 2 pears
1 small container plain Greek yogurt 80 ml (1/3 cup)
1 lemon juice and zest
1 small bottle vanilla extract 2 ml (1/2 tsp)
Equipment list:
114
Harvest fruit salad with maple cinnamon granola
RECIPE FUN FACT: Pears are
also known as “butter fruit”
because they have a soft, butter-
like texture when they are ripe.
*May be purchased in small quantities from a bulk food store or in small containers from grocery stores.
This trail mix makes a great on-the-go snack! Ready in: 20 minutes Makes: 8 small servings
Ingredients – Popcorn:
• 15 ml (1 tbsp) canola oil
• 30 ml (2 tbsp) popcorn kernels
Ingredients – Trail Mix: • 500 ml (2 cups) of assorted whole grain cereal (at least 2 varieties)
• 60 ml (1/4 cup) sunflower seeds
• 60 ml (1/4 cup) raisins or other dried fruit
Instructions: 1. To prepare popcorn, add oil and one or two kernels of popcorn to a medium
sauce pot or electric skillet. Place the lid on top and turn the heat onto high. Wait for the kernel to pop.
2. After the kernel has popped, add in the rest of the kernels. Place lid on pot and give the pot a swirl to coat the kernels in the hot oil. Wait for kernels to pop. Once kernels start to pop quickly, lift the lid a little bit to allow excess steam to escape. Only open the lid a little to keep the pot hot enough for the popcorn to continue to pop.
3. When the popping slows and there is a few seconds between pops, turn off the heat. Wait a few extra seconds for the last few pops, then remove the lid and place popcorn in large mixing bowl.
4. Toss in whole grain cereal, sunflower seeds and dried fruit. Enjoy!
115
Popcorn trail Mix
Tip: Look for cereal listing a whole grain (i.e. whole grain whole wheat flour, whole grain oats) as the first ingredient, with 8g of sugar or less per serving.
• Electric skillet or sauce pot with lid
• Dry measuring cups
• Measuring spoons
• Large bowl
• Wooden spoon
Shopping list:
Quantity to buy Item Amount needed
1 small bottle canola oil 15 ml (1 tbsp)
* popcorn kernels 30 ml (2 tbsp)
2 small boxes whole grain cereal 250 ml (1 cup) each
* sunflower seeds 60 ml (1/4 cup)
* raisins 60 ml (1/4 cup)
Equipment list:
116
Popcorn trail Mix
RECIPE FUN FACT: Popcorn is a
whole grain. This means it’s made
up of all three parts of the corn
kernel, and each part provides
different nutrients!
*May be purchased in small quantities from a bulk food store or in small containers from grocery stores.
This muffin, loaded in potassium and vitamin A, can be served as part of a
healthy break- fast. Add a yogurt or wedge of cheese and a piece of fruit and
you’re good to go.
Ready in: 45 minutes
Makes: 12 muffins
Ingredients: • 250 ml (1 cup) whole wheat flour
• 150 ml (2/3 cup) all-purpose flour
• 7 ml (1½ tsp) baking powder
• 5 ml (1 tsp) baking soda
• 2 ml (1/2 tsp) salt
• 5 ml (1 tsp) ground cinnamon
• 375 ml (1½ cups) pure pumpkin purée
• 150 ml (2/3 cup) brown sugar, packed
• 150 ml (2/3 cup) buttermilk*
• 1 egg
• 45 ml (3 tbsp) vegetable oil
• non-stick cooking spray or 12 large paper muffin liners
Instructions:
1. Preheat oven to 375˚F (190˚C) and line a muffin tin with large paper liners or spray with non-stick cooking spray.
2. Stir the whole wheat flour, all-purpose flour, baking powder, baking soda, salt and cinnamon in a large mixing bowl.
3. In a separate bowl, whisk the pumpkin (you may use the full 398 ml can OR homemade pumpkin purée), sugar, buttermilk, egg and vegetable oil.
4. Pour liquids into the dry mixture and stir just until blended. Spoon the batter into muffin cups and bake for 20 to 25 minutes, until a tester inserted in the centre of a muffin comes out clean.
5. Cool the muffins for 20 minutes before removing from the tin.
117
Pumpkin muffins
*You can make your own buttermilk: Place15ml(1tbsp) white vinegar or lemon
juice in a liquid measuring cup. Add enough milk to bring the liquid up to the one-cup
line. Let stand for 5 minutes before using in your recipe.
Shopping list:
Quantity to buy Item Amount needed
* whole wheat flour 250 ml
* all-purpose flour 150 ml
baking soda 7 ml
* ground cinnamon 5 ml
1 - 398 ml can pure pumpkin purée+ 375 ml
* brown sugar 150 ml
1 - small container buttermilk 150 ml
½ dozen eggs 1
1 - small bottle vegetable oil 45 ml
1 - can non-stick cooking spray
* baking powder 5 ml
* salt 2 ml
Equipment list: • Oven
• 12 cup muffin tin
• Measuring spoons
• Dry measuring cups
• Liquid measuring cups
• Can opener
• Large bowl
• Medium bowl
• Whisk
• Wooden spoon
• Large metal spoon
118
Pumpkin muffins
*May be purchased in small quantities from a bulk food store or in small containers from grocery stores.
+Make sure you use pure pumpkin purée, not pumpkin pie filling.
Pumpkins are grown all
over the world. Six of the
seven continents can
grow pumpkins.
Antarctica is the only
continent that they
won’t grow in.
