Fast, Frugal and Flavourful - 16 New simple, quick and healthy recipes to get you through all your meals, and to help you come out on top!

 
Fast, Frugal and Flavourful - 16 New simple, quick and healthy recipes to get you through all your meals, and to help you come out on top!
Fast, Frugal
and
Flavourful

        Fast, Frugal
        and
        Flavourful
        FIT@MCGILL’S HEALTHY RECIPE COLLECTION 2nd Edition

       16 New simple, quick and
       healthy recipes to get you
       through all your meals, and to
       help you come out on top!
Fast, Frugal and Flavourful - 16 New simple, quick and healthy recipes to get you through all your meals, and to help you come out on top!
Fast, Frugal and Flavourful - 16 New simple, quick and healthy recipes to get you through all your meals, and to help you come out on top!
Fast, Frugal               Fit@McGill’s
and
Flavourful           HEALTHY RECIPE COLLECTION
                                           Bon appetit
                Our mission for this booklet is to provide students with delicious meals
               involving a variety of nutritious, well balanced , and multicultural recipes
                             that are quick and easy to prepare. So dig in!

                                            Have these
                                              handy
                             Amongst the list of ingredients, this booklet in-
                             cludes the following spices. Have them handy
                                  and you are just about ready to go!
                                              Garlic powder
                                              Dried parsley
                                                    Salt
                                                  Pepper
                                                 Paprika
                                              Chili powder
                                               Cinnamon
                                                  Cloves
                                      Cayenne pepper (optional)
                                             Cumin(optional)

                           Don’t forget to read the helpful tips included with
                                              each recipe!

                       Your ideal plate
                      Following the plate model
                     for every meal is the simplest
                      way to know that your body
                       is getting the nutrients it
                                 needs.
Fast, Frugal and Flavourful - 16 New simple, quick and healthy recipes to get you through all your meals, and to help you come out on top!
Fit@McGill’s
     HEALTHY RECIPE COLLECTION

      breakfasts
     Yummy Yogurt Parfait
    Rise & Shine Smoothies
     Blueberry Bran Muffins
    Mediterranean Omelette           lunches
                                      Couscous Salad
                                   Lu’s Asian Style Stir-fry
                                      Vegetarian Chili
                                         Sloppy Joes

        dinners
         Tuna Casserole
         Spring Risotto
       Curried Lentil Stew
Easy Oven Baked Chicken and Rice

                                       snacks
                                       Apple Mousse
                                     Chocolate Pudding
                                   Blender Cornmeal Cake
                                   Spicy Oatmeal Cookies
Fast, Frugal and Flavourful - 16 New simple, quick and healthy recipes to get you through all your meals, and to help you come out on top!
Fast, Frugal
and
Flavourful
                                                                                     breakfasts

    Yummy
    Yogurt Parfait
         Serves:              Prep time:                  Cost:             Canadian Food Guide
                                                                                 servings:
         1 person              5 minutes            $3.11 per serving              1 Milk & Alt.,
                                                                               1 Fruit & Vegetable,
                                                                              1 Grain, 1 Meat & Alt.

    Ingredients
    ¾ cup plain or flavored yogurt
    1 tsp cinnamon
    ¼ cup mixed dried cranberries, blueberries and raisins (or ½ Cup fresh fruit of your choice)
    ½ cup muesli cereal
    ¼ cup sliced almonds
    Optional: 1 tablespoon honey or maple syrup.

    Method
    1.         Pour half the yogurt in a cup and sprinkle cinnamon.
    2.         Add half the granola on top followed by half of the dried fruits
    3.         Repeat the yogurt, cinnamon, granola and fruit layer.
    4.         Garnish with the almonds on top.
    5.         Drizzle the honey or maple syrup.

    Interesting Tips
    Meal-planning/Time-saver: If you can’t seem to find the time to have this be-
    fore heading out , prepare your favourite mix in a small Tupperware bowl the
    night before, stick it in the fridge with a spoon (so you don’t forget!) and grab it
    right before you heading out.
    • Add 2 tablespoons of All Bran cereal and boost your fiber content by 3 g
    Nutritive Value
    Excellent Source of: Calcium, Vitamin E, Iron and Niacin
    Good source of: Vitamin B12, Vitamin C and Thiamin
Fast, Frugal and Flavourful - 16 New simple, quick and healthy recipes to get you through all your meals, and to help you come out on top!
breakfasts

Rise & Shine
Smoothies
   Serves:              Prep time:                   Cost:             Canadian Food Guide
                                                                            servings:
  1 person              10 minutes             $1.54 per serving              1 Milk & Alt.,
                                                                          2 Fruit & Vegetable,
                                                                              ¼ Meat & Alt.

Ingredients:
2 tbsp plain or flavored yogurt
1 Ripe banana
1 Cup fresh or frozen fruit of choice (Refer to table below)
1 Cup liquid of choice (Refer to table below)
1 tbsp rolled oats
1 tbsp mixed nuts (unsalted) or seeds
1 tsp vanilla extract
Optional: Add honey to taste

Method:
1. In a blender, combine fruits (of choice) and yogurt. Blend until ingredients have a smooth tex-
   ture.
2. Add oats and nuts to blender, and mix again.
3. Add liquid of choice until components are well blended. If smoothie is too thick, adjust texture
   by adding a splash of additional liquid.
4. Drizzle some honey

Interesting Tips
Meal-planning/Time-saver: Blend and refridgerate smoothies 2-3 days ahead.
Personalize your smoothie by choosing your favourite ingredients:
      Liquid Alternatives       Fruits                    Nuts, Seeds and Grains
      • Milk                    • Blueberries             • Mixed nuts (unsalted)
      • Soy Milk                • Raspberries             • Flaxseed (ground)
      • Fruit Juices            • Peaches                 • Rolled oats
                                • Mangoes                 • Peanut butter
Nutritive Value
Excellent Source of: Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D
Good source of: Calcium
Fast, Frugal
and
Flavourful
                                                                                   breakfasts

    Blueberry
    Bran Muffins
        Serves:           Prep time:                  Cost:              Canadian Food Guide
                                                                              servings:
       12 people         30-35 minutes          $0.44 per serving          ¼ Fruit & Vegetable,
                                                                                 1 Grain

    Ingredients:
    2 cups raisin bran cereal
    ¾ Cup sugar
    1¼ Cups all purpose flour
    1¼ tsp baking soda
    ½ tsp salt
    ¼ Cup canola oil
    1 large egg
    1 cup buttermilk
    1 cup fresh or frozen blueberries

    Method:
    1. Preheat oven to 375 degrees F. and grease a 12-cup muffin tin.
    2. Toss cereal with sugar, flour, baking soda and salt.
    3. In a separate bowl, whisk oil, egg and buttermilk. Add buttermilk mixture to cereal mixture
       and stir until blended. Stir in blueberries and spoon into prepared muffin tin. Bake for 20 to
       25 minutes, or inserted toothpick in the center of a muffin. When the toothpick comes out
       clean, it’s ready!

    Interesting Tips
    • No Buttermilk? Make your own in 2 easy steps. 1) place 1 tbsp of white vine-
      gar or lemon juice in a measuring cup. 2) Add enough milk to bring the liquid
      up to the one-cup line and let it sit for 5 minutes.
    Meal-planning/Time-saver: Let the muffins cool and store extras in the freezer.
   Nutritive Value
   Excellent Source of: Vitamin B1 and Folate
breakfasts

Mediterranean
Omlette
    Serves:           Prep time:                  Cost:            Canadian Food Guide
                                                                        servings:
    2 people         25-30 minutes          $3.28 per serving        ¼ Fruit & Vegetable,
                                                                    1 Grain, 1Milk and Alt.,
                                                                         1 Meat & Alt.

Ingredients:
1 tomato, seeded and coarsely chopped
1/4 lbs feta cheese cut in small cubes
1/4 finely diced red onion
2 tsp dried parsley
4 large eggs
1/3 cup milk
Freshly ground pepper, to taste
2 tsp butter
Optional: 1 oz (30 g) salami (or pepperoni), cut in small cubes

Method:
1. In a medium-size bowl, mix together tomato, feta cheese, red onion, salami and parsley.
   Set aside.
2. In a separate bowl, whisk eggs with milk and pepper.
3. Melt half the butter in skillet over medium high heat. Pour in half the egg mixture and
   spread mixture evenly. Cook until it begins to set and the edges lift from the pan.
4. Add half of the feta cheese mixture, fold in half and continue cooking for about 1 minute,
   until omelette is firm but still runny. Slide onto a plate.
5. Repeat for the second omelette. Serve hot and garnish with a pinch of parsley.

Interesting Tips
•   When using a non-stick pan, the amount of butter may be reduced to half the amount
    specified in the recipe.
Nutritive Value
Excellent Source of: Calcium, vitamin A, vitamin B2, vitamin B6, vitamin D, vitamin E, niacin.
Good Source of: Iron, Vitamin B1
Fast, Frugal
and
Flavourful
                                                                                 lunches

     Couscous
     Salad
         Yield:           Prep time:                Cost:            Canadian Food Guide
                                                                          servings:
        1 serving          5 minutes          $3.11 per serving             1 Milk & Alt.,
                                                                        1 Fruit & Vegetable,
                                                                       1 Grain, 1 Meat & Alt.

   Ingredients
   1 ½ cup whole wheat couscous                             Dressing:
   3 whole thinly sliced green onions                       ¼ cup lemon Juice
   1 cup diced tomatoes                                     ¼ cup olive oil
   1 ½ cups chopped yellow or red sweet peppers             1 minced garlic clove garlic
   1 cup thinly chopped zucchinis                           ½ tsp ground cumin
   1 can drained and rinsed chickpeas (398 ml)              ½ tsp ground tumeric
   ¼ cup fresh, finely chopped parsley

   Method
   1.      Boil 3 cups of water in a medium saucepan. When water reaches a boil, add couscous and
           remove from heat. Let it stand, covered for 5 minutes.
   2.      Combine all the rest of the ingredients in a large bowl. Add couscous.
   3.      Combine all the ingredients for the dressing in a screw-top jar and shake well.
   4.      Add dressing to couscous mixture and toss.

   Interesting Tips
   Vegetarian Option: Add a cup of marinated tofu cut into small cubes to increase the
   protein content. Also, adding ¾ cup of crumbled feta cheese is a great and delicious way to
   incorporate a source of milk & alternatives.
   Leftover option: Try it on a whole wheat tortilla or pita for a quick lunch.
   Nutritive Value
   Excellent source of: Vitamin C
   Good source of: Vitamin A, vitamin B6, vitamin E, Niacin
lunches

  Lu’s
  Asian Style
  Stir-fry
     Serves:               Prep time:                    Cost:               Canadian Food Guide
                                                                                  servings:
     3 people               10 minutes             $3.63 per serving                1 Milk & Alt.,
                                                                                1 Fruit & Vegetable,
                                                                               ½ Grain, ¾ Meat & Alt.

Ingredients:                                                Tofu Marinade (Vegetarian Option)
1 cup onion, diced                                          1/2 cup soy sauce (low salt)
1 lb (454g) beef strips or chicken strips                   2 tsp. mustard
2 tbsps canola oil                                          1 mashed garlic clove, or a pinch of garlic
1 sliced pepper (green, red or yellow)                         powder
1 cup snow peas                                             1/3 cup olive oil
½ cup julienned carrots                                     2 tbsps peanut butter
2 cup cooked asian noodles (vermicelli                      2 tbsps ketchup
or egg noodles or whole wheat spaghetti)
Optional: ½ cup teriyaki sauce                              Cut your tofu into strips and add it to the
                                                              marinade. Let it sit in the fridge for 30 min-
                                                              utes (or as long possible).
Method:
1. On the stove top heat the oil in a skillet at medium. When oil starts to smoke add diced onions and stir
   constantly for 1 minute or until they become translucent.
2. Throw in meat strips, and stir until meat is lightly browned (if chicken, make sure it cooks through)
3. If starting to dry, add about ¼ cup heated water. Add teriyaki sauce (optional).
4. Add in cut vegetables and stir fry for 2-3 minutes until lightly tender.
5. Add cooked noodles to pan and mix

Interesting Tips
Vegetarian option: This stir-fry also works amazingly with shrimp or tofu. If you opt for
tofu, marinate it before to give it a savoury flavour. See above for the Tofu Marinade recipe.
Leftover Option: Try brown rice instead of egg noodles. It’s a great healthy and delicious
alternative that’s richer in fibre.
Nutritive Value
Excellent Source of: Iron, Vitamin A, Vitamin B1, Vitamin B12, Niacin
Good source of: Vitamin B6, Vitamin C
Fast, Frugal
and
Flavourful
                                                                                          lunches

     Vegetarian
     Chili
         Serves:           Prep time:                    Cost:              Canadian Food Guide
                                                                                 servings:
        3-4 people          20 minutes            $1.68 per serving          4 3/4 Fruit & Vegetable,
                                                                                   1 Meat & Alt.

   Ingredients:
    1 cup diced onions
    1 tbsp minced garlic or 1 tsp garlic
    powder.
    1 tsp chili powder
    2 medium zucchinis1 12 oz can corn,
    or 12oz thawed frozen corn
    One drained and rinsed 19oz can of
    red kidney beans
    2 cup tomato sauce

   Method:
   Combine all ingredients in a medium pot and bring to a boil. Reduce heat to low and cook for another 10
   minutes, stirring occasionally.

    Interesting Tips
    •  Rinsing canned goods helps decreased the overall sodium content in your meal.
    Suggested Side Dish: Add a serving of Milk & Alt. by having a glass of milk or soy beverage
    Have some bread with the chili to get your grains

    Nutritive Value
    Excellent Source of: Iron, vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin E and Niacin.
lunches

 Sloppy Joes
    Serves:            Prep time:                  Cost:             Canadian Food Guide
                                                                          servings:
    2 people            10 minutes           $1.48 per serving          1 Fruit & Vegetable,
                                                                              1 Grain,
                                                                          1 ½ Meat & Alt.

 Ingredients:
 ½ Finely chopped onion                              ½ tsp brown sugar
 1 Minced garlic clove                               2 tbsps water
 1 tbsp canola oil                                   2 whole wheat hamburger buns
 260 g (about ½ lbs) lean ground                     ¼ tsp salt
    beef                                             ¼ tsp cayenne pepper
 2 tbsps tomato paste                                Ground pepper to taste
 ¼ cup ketchup                                       Optional: 4 drops of Tabasco sauce

 Method:
 1. Heat the oil in a pan at medium . Add the onion then cook until it is translucent, for 3 min
    with occasional stirring. Add salt, then reduce the heat, cover and cook for about 5 minutes,
    until the onion is soft. Add the garlic and cayenne pepper thenstir until fragrant, 1 min.
 2. Add the beef then cook, breaking up the meat with a wooden spoon, until it loses its pink
    colour, about 5 min (It is important not to overcook the meat at this point, otherwise it will
    end up dry and crumbly).
 3. Season with ground pepper to taste, and then add the tomato paste, ketchup, brown sugar,
    and water. A few drops of Tabasco sauce may be added for extra spiciness. Cover and let it
    simmer for 10 min.
 4. Spoon the meat mixture onto the hamburger buns then serve.

Interesting Tips
Vegetarian option: Substitute ground veggie burger for the ground beef.
Leftover Option: Ground beef can stay up to 4 months, so wrap up the extra.
Nutritive Value
Excellent Source of: Iron, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6 and Niacin
Good source of: Vitamin B1 and Vitamin E
Fast, Frugal
and
Flavourful
                                                                                 dinners

    Tuna
    Casserole
        Serves:          Prep time:                Cost:            Canadian Food Guide
                                                                         servings:
        6 people        50-60 minutes        $1.91 per serving         ½ Fruit & Vegetable,
                                                                     1 ½ Grain, ¾ Meat & Alt
                                                                          ¾ Milk & Alt.

    Ingredients:
     4 cups whole wheat egg noodles/ flat noodles
       cooked and drained
     ½ cup mayonnaise, light
     ½ cup milk
     2 chopped celery stalks (or other vegetable of
       choice)
     ¼ cup finely chopped red pepper (or other vegeta-
       ble of choice)
     2 cans flaked drained tuna
     1 can condensed cream of mushroom soup1 pack-
       age 227gr shredded cheddar cheese

    Method:
    1- Combine all ingredients together. Leave aside ½ cup of the cheese.
    2- Put in casserole dish and sprinkle remainder cheese on top.
    3- Bake in the oven at 350 degrees, for 40-50 min.

   Interesting Tips
   Leftover Option: Pack any leftover in a proper container and have it for lunch
   the next day.
   • Complement your meal with a salad and your choice of a fruit as a side dish

   Nutritive Value
   Excellent Source of: Iron, Vitamin A vitamin B2, vitamin B12 and Niacin.
   Good source of: Vitamin B1, vitamin D, vitamin E
dinners
Spring
Risotto
   Serves:            Prep time:                  Cost:             Canadian Food Guide
                                                                         servings:
   4 people            30 minutes           $1.43 per serving          3 Fruit & Vegetable,
                                                                              2Grain

Ingredients:
 12/3 cups Arborio rice
 3 cups vegetable broth
 2 tbsps olive oil
 2 tbsps butter, unsalted (or margarine)
 ½ cup diced carrots
 1 cup finely chopped onions½ cup diced zucchinis
 1 stalk celery diced
 ¼ cup frozen peas
 4 tbsp grated parmesan cheese, grated
 Salt and pepper to taste
Method:
1. Heat the broth in a small saucepan on the stove or in a microwave oven. Keep it warm while
   cooking the risotto (about 20 min).
2. Melt the butter in a large skillet or saucepan. Sauté the vegetables, except the peas, for 2-3
   min or until the onions are translucent. Add the frozen peas, then the rice. Mix the rice with
   the vegetables for 1-2 min (until translucent), with constant stirring.
3. Cook the risotto, using the warmed broth until the rice is creamy but still al dente.
4. Remove from the heat and let stand for 2 min. Season with salt and pepper to taste. Sprinkle
   with grated Parmesan cheese. Serve.

Interesting Tips
Leftover Option: Create Risotto pancakes (Risotto al salto ). Mix leftover risotto
with egg (one beaten egg per cup of cold risotto). Form thin patties and sauté it
until it’s crusty on each side. It’s a great luncheon dish with salad or vegetable.

Nutritive Value
Excellent Source of: Calcium, Vitamin E, Iron and Niacin
Good source of: Vitamin B1, Vitamin B6, Niacin
Fast, Frugal
and
Flavourful
                                                                                       dinners
    Curried
    Lentil Stew
        Serves:           Prep time:                   Cost:             Canadian Food Guide
                                                                              servings:
       4 people          35-40 minutes           $1.01 per serving           2 Fruit & Vegetable,
                                                                                 ½ Meat & Alt

   Ingredients:
    1 medium onion, chopped
    2 medium cloves garlic,(can use 1 tsp ready minced
    or ¼ tbsp powder instead)
    1.5 tsp minced fresh ginger
    1 tbsp. canola oil
    2 cup peeled and diced potatoes
    3 chopped medium carrots or turnips
    ½ cup water or stalk (vegetable or chicken stock )
    ¼ cup tomato paste
    ½ tsp paprika
    1 can (19oz) drained and rinsed lentils¼ cup
    chopped fresh parsley

   Method:
   1. Sauté onion, garlic and ginger in oil for 1-2 minutes or until onions are translucent. Stir con-
      stantly so as to not burn the ingredients.
   2. Over medium heat, add remaining ingredients (except lentils) into pot and cook about 20
      minutes until vegetables are tender.
   3. Add lentils to pot and stir, cook another 4-5 minutes.

   Interesting Tips
   Leftover Option: If sealed in a freezer bag or container, you can freeze it for up
   to 6 months.
   Complement your meal with either a healthy milk based pudding or soy drink

   Nutritive Value
   Excellent Source of: Iron, Vitamin A
   Good source of: Vitamin B1, vitamin B6, vitamin C, vitamin E, Niacin
dinners
Easy Oven Baked
Chicken & Rice
   Serves:            Prep time:                 Cost:            Canadian Food Guide
                                                                       servings:
   4 people          50-60 minutes         $2.85 per serving         2 Fruit & Vegetable,
                                                                     1Grain, 2 Meats & Alt

Ingredients:
 1 cup raw brown rice
 2 cup bouillon of choice, (2 tsp chicken powder for
 2 cups warm water)
 4 chicken breasts or drumsticks
 a pinch of garlic powder
 Salt & pepper to tase
 Paprika to taste.
 2 chopped medium potatoes
 4 chopped carrots
 2 cup whole brussel sprouts (or vegetable of
 choice), fresh or frozen

Method:
1. In a large pyrex dish or roast pan add bouillon and rice.
2. Rub the chicken pieces with garlic, salt, pepper and paprika and place on top of raw rice
3. Place cut vegetables around chicken pieces.
4. Cover with foil leaving one edge open.
5. Place in oven about for 45-60 minutes. Note: If it appears to be drying, add a splash of
   boiled water or bouillon over chicken.

Interesting Tips
• Substitute the bouillon for a can of condensed cream of mushroom (or any
  other condensed soup) for a creamier flavour. Add 2 cups of water instead of
  bouillon.

Nutritive Value
Excellent Source of: Iron, Vitamin A, Vitamin B2, Vitamin B12, vitamin B6, Niacin
Good source of: Vitamin B1
Fast, Frugal
and
Flavourful

    Apple
                                                                                 desserts

    Mousse
        Serves:            Prep time:                  Cost:         Canadian Food Guide
                                                                          servings:
        2 people            5 minutes            $0.43 per serving    1 Fruits & Vegetables
                        (Plus chilling time)

   Ingredients:
     1 cup unsweetened applesauce
     3 tbsp fat-free dairy or non-dairy topping or vanilla
     flavoured yogurt
     ¼ tsp cinnamon

   Method:
   Mix all together and refrigerate in portable snack cups.

    Interesting Tips
    • This is a very simple snack that can be prepared the night before, and be
      made ready to quench your munchies.

   Nutritive Value
   Good source of: Vitamin C
desserts
Chocolate
Pudding
   Serves:             Prep time:                 Cost:            Canadian Food Guide
                       5 minutes                                        servings:
   2 people        (Plus chilling time)     $0.78 per serving
                    Cooking Time:                                         ¾ Milk & Alt.
                     15-20 minutes

Ingredients:
 1 ½ cups milk or soy or rice milk
 3 tbsps. cornstarch
 ¼ cup cocoa powder
 ¼ cup maple syrup
 ¼ tsp. vanilla extract

Method:
1. In a saucepan, combine all the ingredients except the vanilla extract.
2. Whisking rapidly, cook over medium heat, stirring constantly until thickened.
3. Stir in the vanilla and pour into serving dishes.
4. Chill and serve.

Interesting Tips
• Pack the pudding in a small container and have it as a quick snack during the
  day

Nutritive Value
Great source of: Vitamin B2 and Vitamin D
Good source of: Calcium and vitamin A
Fast, Frugal
and
Flavourful

    Blender                                                                             snacks

    Cornmeal Cake
        Serves:            Prep time:                 Cost:             Canadian Food Guide
                           10 minutes                                        servings:
        8 people        Cooking time:           $0.37 per serving            2 Grain products
                         35-40 minutes

    Ingredients:
     2 eggs
     ½ cup vegetable or canola oil
     1 cup sugar
     1 cup milk
     1 cup corn meal
     1 cup flour
     1 tsp. of baking powder

    Method:
    1. In blender, blend eggs, oil and sugar until a creamy texture is obtained.
    2. Add milk and blend again
    3. Add remaining dry ingredients one at a time, leaving baking powder last. Blend well, until all
       ingredients are well combined.
    4. Pour in lightly greased 8x10 inch pan, bake at 350 °
                                                          F for 35-40 minutes (or until top looks
       golden brown).

    Interesting Tips
    • Complement this dessert with a fresh fruit to add more color as well as an ex-
      tra serving of Fruits and Vegetables.
    • Don’t worry if you don’t have a blender, the ingredients can still be mixed in a
      regular bowl
    • This scrumptious cake can also be used as bread.
   Nutritive Value
   Good source of: Vitamin B1 and Vitamin B12
Spicy                                                                                   snacks

Oatmeal Cookies
   Serves:             Prep time:                   Cost:              Canadian Food Guide
                                                                       servings (per cookie):
 15-20 people         25-30 minutes           $0.27 per serving        ½ Grain Product, ¼ Fruits
                                                                           and Vegetables

Ingredients:
 2 eggs beaten with fork                          ½ tsp baking soda
 ½ cup vegetable or canola oil                    2 ½ cups quick oats
 ¾ cup white or brown sugar                       2 tbsps ground flax seeds
 ½ cup orange juice                               1 tsp ground cinnamon
 2 tsps vanilla extract                           ¼ tsp ground cloves
 ¾ cup white or whole wheat flour                 1 cup raisins
                                                  ½ cup chocolate chips (optional)
Method:
1. Beat with a fork or mixer the eggs, oil, sugar, juice, and vanilla until well mixed or fluffy,
   if using a mixer.
2. In separate bowl combine remaining dry ingredients.
3. Add dry ingredients to creamed mixture, and beat lightly or mix with fork until blended.
4. On lightly greased baking sheet, for each cookie put 1 Tbsp of batter on baking sheet.
5. Bake at 350° F for 15-20 minutes or until edges are golden brown.

Interesting Tips
• When spreading the batter on the baking sheet, slightly flatten it for a crispier
   texture or mound it for a chewier cookie.
• Don’t limit yourself to orange juice; use your favourite fruit juice.
• Have these cookies with a glass of milk or soy milk to balance out your meal.
Leftover Option: If sealed in a freezer bag you can freeze it for up to 6 months.

Nutritive Value
Source of: Vitamin B1, Vitamin C and Vitamin E
Fast, Frugal
and
Flavourful
Fast, Frugal
and
Flavourful
 FIT@MCGILL’S HEALTHY RECIPE COLLECTION
 2nd Edition

1st Edition                                    2nd Edition
Created by:                                    Created by:
Hanna Conlon                                   Christeen Nakhleh
Thiomas Dashwood                               Crystal Conrad
Clara Doyle                                    Mary Hendrickson-Nelson, RD
Blanca Drennan                                 Annette Gruenberg, RD
Ji Won Jun                                     Maria Cheung

For more on all your nutritional needs visit
www.mcgill.ca/fitatmcgill
McGill School of
Dietetics and Human Nutrition                  Student Health Services
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