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!
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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 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.
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 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
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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