Let's Cook

Servings: 12

Ready in: 30 minutes

Ingredients

• 1½ cups whole wheat flour
• 1 tsp baking powder
• 1 tsp baking soda
• ½ tsp salt
• ¼ cup milk (or fortified soy beverage)
• 3 ripe bananas, mashed

• 1/3 cup vegetable oil
• ½ cup sugar
• 1 egg
• ½ cup berries, nuts, or chocolate chips
• 1 tsp vanilla (optional)

Instructions

1. Preheat oven to 350°F/175°C
2. Prepare muffin pan (lightly oil or line with muffin liners)
3. In a bowl, mix together the flour, baking powder, baking soda, and salt
4. In a separate bowl, mix together the milk, banana, oil, sugar, egg and vanilla
5. Add the dry ingredients to the banana mixture and mix gently until just moistened
6. Add 1/2 cup chocolate chips or berries or nuts
7. Pour into the prepared muffins tins
8. Bake for 18-20 minutes or until a toothpick inserted in the centre of a muffin comes out clean and it reaches an internal temperature of 135°F/57°C. If using mini muffin tins, reduce baking time to about 12-16 minutes

Servings: 20

Ready in: 15 minutes

Ingredients

• 1 small seedless watermelon
• 2 cups plain or flavoured yogurt
• 1 cup whole grain cereal or Granola
• 3 cups any fruit (e.g., strawberries, kiwi, apples, bananas), chopped

Instructions

1. Using a large chef knife, cut watermelon into 5 large circular slices, then quartered each slice into pizza shaped wedges
2. Using a spoon, spread each watermelon wedge with 1 to 2 tbsp of yogurt
3. Sprinkle chopped fruit and whole grain cereal on top

Tips

• Leave the rind on the watermelon to help hold the fruit pizza slice
• Use your favourite fruits and whole grain cereals as toppings for the watermelon slice

Servings: 4 to 6

Ready in: 35 minutes

Ingredients

• 1 lb ground beef
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 medium red pepper, chopped
• 8 uncooked lasagna noodles, broken into pieces

• 1 650 mL jar (22 oz) pasta sauce (any variety)
• 1¼ cup water
• 1 cup mozzarella cheese, shredded
• ¼ cup parmesan cheese, grated

 

Instructions

1. In a deep frying pan, cook beef, onion, garlic and red pepper over medium-high heat. Break up the beef and stir occasionally until beef is brown
2. Drain fat from meat
3. Place the broken noodles over the meat mixture
4. Pour pasta sauce and water over pasta
5. On medium high heat, cover and bring to a boil. Lower heat to medium-low and simmer, stirring occasionally for about 20 minutes or until pasta is cooked and it reaches an internal temperature of 160°F/71°C
6. Remove from heat and sprinkle with mozzarella cheese
7. Cover for 3 to 5 minutes to melt cheese
8. Sprinkle with parmesan cheese and serve

Servings: 4

Ready in: 30 minutes

Ingredients

• 8 oz uncooked rice vermicelli or any cooked pasta noodles (e.g., spaghettini)
• ¼ cup soy sauce
• 2 tsp white sugar
• 2 tsp sesame oil
• 2 tbsp ginger, minced
• 3 cloves garlic, minced

• 1 medium carrot, julienned
• ½ medium red pepper, sliced
• 3 cups broccoli, chopped
• 1 cup bok choy, chopped
• 2 tbsp vegetable oil

Instructions

1. Place the vermicelli in a large bowl and cover with boiling water, soak for 5 minutes. Drain and set aside.
2. Mix soy sauce, sugar and sesame oil and set aside.
3. In a large deep frying pan, heat the vegetable oil over medium heat. Cook the ginger and garlic in the hot oil for 10 seconds.
4. Add the carrots and stir for 2 to 3 minutes.
5. Add the red peppers, broccoli and bok choy and stir for another 2 minutes.
6. Add the vermicelli and soy sauce mixture and toss together. Stir until heated through.

Tip

For a main meal, add 1 lb of thinly sliced cooked chicken, beef, seafood, firm tofu, tempeh, or edamame. Add protein during step 4.

Servings: 8

Ready in: 45 minutes

Ingredients

• 2 tsp vegetable oil
• 1 onion, diced
• 3 carrots, chopped
• 3 cloves garlic, minced
• 3 stalks celery, chopped
• 5½ cups vegetable broth

• 1 small butternut squash, peeled and cubed
• 1½ cups frozen corn
• 1 can (540 mL/19 oz) kidney beans, drained and rinsed
• 1 tsp dried thyme (or 2 tbsp fresh)
• 1 tsp ground pepper

Instructions

1. Heat oil in a large saucepan. Add onion and sauté over medium heat, stirring often until golden, about 2 minutes
2. Add carrots, garlic and celery and sauté for another 8 minutes, or until softened
3. Add vegetable broth and bring to a boil
4. Turn down heat and add squash. Simmer, covered, for 8-12 minutes, or until squash is softened, stirring occasionally
5. Add beans, corn, thyme and pepper. Stir and simmer another few minutes, until squash is soft and can be pierced with a fork

Tip

• Serve this soup with bannock or crusty whole grain bread
• Refrigerate for up to 2 to 3 days or freeze for up to 2 weeks
• You can use canned corn instead of frozen – make sure to drain and rinse it first
• You can also use frozen diced butternut squash – there is no need to thaw it first

Servings: 8-10

Ready in: 55 minutes

Ingredients

• 2 tbsp vegetable oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 small butternut squash, peeled, seeded and diced (about 5 cups)
• 1 sweet potato, peeled and diced
• 3½ cups chicken or vegetable broth
• 1 can (400 mL/14 oz) diced tomatoes
• 1 can (796mL/28 oz) coconut milk

• 1 cup dried red lentils, rinsed
• 3 tbsp tomato paste
• 1½ tsp curry powder
• 1 tsp sugar
• 1½ tsp ground cumin
• ½ tsp chili powder
• 4 cups baby spinach, lightly packed
• salt and pepper to taste

Instructions

1. In a large soup pot, heat oil over medium heat. Add onion and garlic and sauté for 3 minutes or until the onion is softened
2. Add the squash and sweet potato and stir to combine. Sauté for a few minutes
3. Add the broth, diced tomatoes (with juices), coconut milk, lentils, tomato paste, curry powder, sugar, cumin, chili powder, salt, and pepper. Stir well to combine
4. Increase heat and bring to a boil. Reduce the heat to medium-low, simmer uncovered for about 25 minutes, stirring often, until the squash and potato are fork-tender
5. Stir in the baby spinach and cook for another minute until the greens are wilted

Tip

• Serve over rice or quinoa. Leftovers will keep in the fridge for up to 3 days
• Use frozen diced butternut squash: there is no need to thaw it first
• For extra spiciness and tang, add 1⁄2 tsp of cayenne pepper and 1 tbsp of apple cider vinegar or lime juice just before serving
• Any leafy green vegetable can be used to replace the spinach (e.g., kale or Swiss chard)