THERESAALBERT-RATCHFORD

CookOnceaWeekAndEatWellEveryDay

DedicatedtoGuyandJameson.Frommyfirstdisaster,JerkTofu,throughbreastmilk,babyfoodandRedRiverCereal,allthewaytoSushiforfiresidesupper–bothofyouhavetriedeverybite,gavehonestopinionsandgavemethecouragetogoon.

CONTENTS

CoverTitlePageIntroductionWEEK1WEEK2WEEK3WEEK4WEEK5WEEK6WEEK7WEEK8WEEK9WEEK10WEEK11WEEK12WEEK13WEEK14DessertsandSnacksIndexAcknowledgementsWhyWeLovetoCookOnceaWeekCopyrightAboutthePublisher

Introduction

Here’s the secret to a meal planning system that will save you hoursthinking aboutmeals, grocery shopping and the kitchen.Cook Once aWeek simplifies things by providing you with a weekly meal plan ofsurefire family pleasers. Most recipes are designed to be successfullydoubledand thebalance frozen for futureuse. Suggestions formakingleftovers intobrand-newmeals (theseare theGrabandGopartof therecipes) are included to stretch three cooked meals into five–one foreverynightof theworkweek.Thebestpartof theprocess is thateachweekly plan is designed to be cooked all in one afternoon. Using nomore than three hours on a Sunday, you can prepare not only thatnight’sdinnerbutalsothemealsfortherestoftheweek.Theeconomyof motion never looked so good. The idea is to get as much done aspossible.Ifyouhavetobeinthekitchenanyway,whynotletitbetheonlytimeyouliftorcleanapotallweek!Allofyournutritionalwisheshavebeenconsidered.CookOnceaWeek

hasfewtransfats,haslowerstarchandcarbs(weusewholegrains)andkeepshealthyfatsinhealthyproportions.CookOnce aWeek is designed not only to simplify andmakemeals

healthfulbutalsotoreducethecostofdoingso.Buyingonlywhatyouneed reduces the feeling-guilty cycle of buying with the best ofintentions, letting things rot then throwing them away. Our shoppinglists includeeverythingyouneedtogetthejobdone(deliciously!)andnothingmore.Thisisamuchsmarterwaytoshop.We know that today’s busy schedules have you at home for supper

aboutthreenightsperworkweekandtherestaregrabasyoucan,sowehave planned for exactly that with a little for leftovers. A quick,nourishing lunch or two is just one of the bonuses of our system.Everythingisbasedonafamilyoffour,whichisaroundnumber,soyoucan scale up or down as needed. Kids under eight usually eat halfportions,kidsbetweentheagesofeightand12cancountasaboutthree-

quarterportions,andkidsover12areanybody’sguessfromzerototwoportions. You’ll have to figure out the adolescent stomach as you goalong–justliketheirclothesandmusic.Wehave includedanentirechapterof recipes forkids tomakewithyou(seeBonusKidsWeek).Ifyou’vegotlittleones,wesuggestthatthismealplanbeyourfirstforayintoyournewsystemfortworeasons:themealsareutterlykidfriendlyandtherecipesaretheeasiestofthemall!Some families will use the Bonus Kids Week over and over again,venturingonlyintotheotherchapterswhentheyhavecompanyorhostabig familydinner.For fussyeaters,perhapsyourbestbet is tomakethesekids’mealsandfreezeeverythinginsingle-servingsizes.Kidscanmicrowave themonly after they have tried the rest ofwhat is put on thetable. No hassling or arguing; simply suggest that they get one of themealsthattheymadeandmicrowaveit.Aslongasyourmicrowaveoveniswithinreach,anychildoverthreecandothis—withsupervision.Ourexperiencewithkidstellsusthattheyaremuchmorelikelytoeatsomethingthattheyhaveinvestedin,andwedosuggestthattheSundaycook-a-thon include them as soon as they can hold a knife—whetheryou’remakingtheBonusWeekmealsoranyothers.Youcanstartthemaroundagetwowithaplastic“lettuceknife”andletthemcutupsaladgreens,thengraduatetoaserratedbreadknife,whichiseasiertohandleandharder to cut oneselfwith. By age three, they canhandle a smallparingknifeifwatchedandguidedwell.Ihavetaughtmanysix-,seven-andeight-year-olds tousea ten-inchchef’sknifesafelyas longas theyarethekindofkidwhocankeeptheireyeonthejob.

Howtousethisbook

Each week has a work schedule that outlines how you are going toaccomplish a week’s worth of healthy cooking in three or so hours.GettingeverythingpreparedonSundaysothatcookingtheeveningmealon any day later in the week is a simple, one-step process is thefoundation of this book. The work schedule will help you plan thepreparations,andtheendresultonabusyweeknightwillbealmostlikestoppingfortake-outonthewayhomeandwarmingitupinyourownoven.Exceptcheaper,healthierandyummier!Here’showtogetgoing:

Whenstartingamealplan,setoutallrecipeingredientsingroups around the kitchen. You don’t need any specialequipmentoralargespacebyanymeans.Theideaisthatyouuseyour spacewell:one sideof the sink forveggies,oneside forrawmeat;onesideofyourstove forcookingone dish and the other for cooking the second dish orpreppingsomethingelse.Therecipesareinorderofwhatyoustartfirstsoyoucanread eachweek’s recipes from beginning to end and justkeep moving until all of your ingredients are off thecounterandinthepots.Onceyougetgoing,itwillbecomeclearwhatneeds tohappennext. For instance,whenyouhit a point in the first recipe that says “simmer for 20minutes” you canmove on to the next recipe and get itstarted.Byhaving“stations”aroundthestove,youcanseewhatgoeswhereandyouwon’thavetokeepcheckingtherecipeandrunningtothefridge.Yourfirstattemptwillbetheclumsiestbutdon’tgiveup!Likeanything,theroutinewillbecome,well, routine.Eachweek isdesigned toeaseyoufurtherintotheprocess,startingwiththesimplestandmovingtothemorecomplex.A note about garbage: always keep a large bowl fordiscardsatthebackofyourcounterspacewhenworking.This eliminates the unnecessary steps to your waste orcompostbinoverandoveragain.Emptyingonecontainer

at the end of the cooking session ismuchmore hygienicandefficientthanmakingseveraldozentripstothetrash.Place one bowl next to your stove and one next to yoursinkdirectlyinfrontofyou.Assessyourstorageneeds.Ifyouwanttostoreyoursoupsinsingle-servingsizesbecauseyourfamilyeatsatdifferenttimes,thenpleasedoso.Ifyouaretheset-the-casserole-on-the-tablekindofhouseholdthenbesuretofreezeitallinone container. The reheating instructions are intended tobe flexible and you can adjust the reheating times up ordowndependingonyourneeds.Itisalwaysbettertofreezeinshallowcontainersbecausethefreezingprocesshappensmore quickly, keeping food fresher, and the reheatingprocessisfaster.

Asyougoalong,youwillfindthatyoualwayshaveoneortwodishesinthefreezerforquickmeals.Whenyoufindthatadishisahitwiththewholefamily,besuretodoubleitnexttimeyoumakeitandfreezeforfutureuse.Wehaveprovidedyouwithgrocerylistsforeachweek.Eachlisthasall of the ingredients that you need for thatweek, including theGraband Go options (usually for four servings). Once you are sure whichmealswillgooverwitheveryone(andwehaveplentyofvariationideasfor the fussiest members) you can photocopy the list to increase theamountofeachingredientasneededtodoubleortriplearecipe.Orvisitwww.cookonceaweek.ca. You will find all the shopping lists there foryouindownloadableform.Whenyouhaveacompletelistofallthatyouneedfortheweeklyplan(including your up-sizing, if necessary), you can photocopy this planmultipletimessoyoucanuseitoveragainthroughouttheseason.Trykeeping a binder with these shopping lists and tracking your grocerybills.Familylifebeingthecircusthatitis,wearesuretheothercopieswillgetmisplaced,splattereduponorchewedbythedog.Doyourselfafavour and keep this copy. Don’t lose sight of this page of crucialinformation!Attheendofeachweekthereisablankpage,readytobefilledwith

your notes. What did your kids like best? Did you change up somespicing,increaseservingsizes?Writeitdownsoyouwon’tforget.Allweeksaredesignedtocostapproximately$75for the foundationofthemeals,assumingthatyouhaveafewofthestaplesonhand.IfyouchoosetousetheGrabandGorecipestohelpyouwithquicksolutionsfor leftovers, thenyoucanassume thegrocerieswill costanother$25.Storage containers and sealable freezerbagswill cost extrabut canbereusedoften.GoodluckandenjoyallthefreetimethatCookOnceaWeekwillgiveyou.

Gettingorganized

OneofthethingsIdointhecoachingroleofmyjobistoshowpeoplehow toget through thatplanning, shoppingandcookingprocessmoreefficiently. I am amazed at howmany people try to skip that step ofplanning.Thentheyare,inturn,amazedathowmuchfoodrotsintheirfridge.Theprocessisdetailed,butherearemybesttips.

Shopping

Find out which day your market gets produce deliveriesandshoponthosedays.Thebestideaistoshopandcookonthesamedaysoyoucanskipthestepofputtingthingsaway!Always shop at the same store because you will get toknowwhattheycarryandwheretofinditquickly.Trytoshopearlyinthedayorlaterintheevening,whenstoresarequieter.Takeyour listwithyou.Donot try to“remember”at thestore.When shopping, be sure to gather all items from theperimeter of the store first. All fresh itemswill be foundthere,andyou’llneedonlyaveryfewminutes inspecificaislestogathercannedorpackagedgoods.Take extra produce bags and use them formeat but skipthem for most veggies because they are anotherunnecessarystep.Usingabinoraboxinsteadofgrocerybagssavestimeatthe store andathome,not tomention the environmentalbonus. Justpackyourownbinsandput similar things inone bin—pantry items, fresh meat with dairy andvegetables, cannedgoods.Whenyouget home, itwill beeasy toassignoneperson to thecupboardandone to thefridgeforunpackingduties.Store ingredients when possible in their recipe grouping.Keepingallofthevegetablesforacertainsoupinonebag

orcornermakesaquickerstart.If you are lucky enough to live in an urban centre withonline shoppinganddelivery,be sure to saveyour list intheir system so you only have to shop once and yourpreciouslistwillbetheretouseagain.

Cooking

Takeoutallrequiredpotsandbowlstostart.Cleanandchopallveggiesforallrecipesatoncesoyouarenotrunningfromthesinktothestove.Fry all onions (or common ingredients such as celery,peppers,etc.)requiredinonepanthenseparatethemintopotsasneeded.Get one recipe under control or to the “simmer for …”stagebeforemovingontothenext.If you modify a recipe, make notes so you will be ablemakethesamechangeseachtime.

Storing

Choose shallow, long storage containers if possible. Theywill cool and freezemore efficiently, preserving vitaminsandimprovingfoodsafety;theywillalsothawandreheatfaster.Moveafinishedproductfromthehottothecoldstageasquicklyaspossible.Donotcoolonthecounter. It issaferto put items in the fridge away from perishables such asmeatandmilk.Labelitemswithtapeandapermanentmarkerandincludethedate.Youmightremember,butchancesareyouwon’t.I don’t and I do this for a living. The time used solvingmysteries from your freezer is better spent just aboutanywhereelse.

Breakfast

Someofthemoststressfulmomentsinanyfamilyhouseholdareduringthemorninghours.Ourpictureofthe1950smominthekitchencallingthe boys to a breakfast of bacon and eggswith toast and juice seemsalmost absurd in today’s harried life. But there are ways to makebreakfastgosmoothlyandtotakethepressureoff.Aboxofcerealisnotreally the answer as it provides mostly carbohydrates and very littleprotein.Thegrumblytummywillbelookingformoresugarbyrecess.Afew hints on breakfast are all you need because it is the most oftenrepeatedmeal of theweek.Youwouldnotdreamof serving the samepizza five days in a row, but often today’s breakfast looks just likeyesterday’s.Thesecretisintheplanning.Whenyouhavetimeontheweekendtoprepareafewthings,whynotmakeafewmoreandfreezethemfortheweek?

BREAKFASTPLAN1:FRENCHTOAST

French toast is a chameleon with protein, omega-3 fatty acids, wholegrains,calciumandthensome. Ithasmanyfacesand isgreat tomakeaheadandfreezetobemicrowavedduringtheweekdayrush.BasicFrenchToast:Stirtogether1egg,2tbsp(25mL)milk,½tsp(2mL)sugar,½tsp(2mL)cinnamonforeachsliceofwholewheatbread.Scaleupperperson.(Addextrabreadforcookingnowtofreezefortheweek.) Soak bread in the egg mixture for a few minutes. Fry in anonstickpansprayedwithcookingsprayovermediumheatuntilbrown;flip andbrown the other side (about 2minutes per side). Eat now, orcoolandfreeze.

VARIATIONS

ButtermilkFrenchToast:Uselow-fatbuttermilkinsteadofmilkforacreamiertexture.

Thenutrientsarethesamebutthefluffiertextureissometimesmore

appealing.JuicyFrenchToast:Substituteorange,apple,pineappleoranyfavouritejuiceforthemilkinthemainrecipe.

EnglishMuffinorBagelFrenchToast:Substituteanytypeofbreadforachange.ShapesToast:Allowkidstousecookiecutterstoshapetheirtoastanywaytheylike.Trytouselargecutterstoreducewaste.Don’tthrowawaythecrusts:justeatthemyourself.

StuffedFrenchToast:HamandcheesesandwichescanbeturnedintoCroqueMonsieursbydippingineggmixtureandfrying.Anyofyourfavouritelunchfillingswork.

AppleCheesecakeFrenchToast:Putcreamcheeseandappleslicesbetweentwopiecesofhot,cookedFrenchtoastwithalittlesprinkleofcinnamon.

TOPPINGS

Of course maple syrup is called for but you can reduce its use byprovidingothertoppings.Fruitisalwaysatthetopofthelistforaddingvitaminsandfibreintoeachmeal.

FrozenBlueberryCompote:Bring2tbsp(25mL)eachwaterandgranulatedsugartoboilanddissolve.Add1cup(250mL)frozenblueberriesandbringtoboil;simmerfor5minutes.Storeinfridgeupto2weeks.

FrozenStrawberryCompote:Bring2tbsp(25mL)eachwaterandsugartoboilanddissolve.Add1cup(250mL)frozenstrawberriesandbringtoboil;simmerfor5minutes.Storeinfridgeupto2weeks.

AppleCompote:Thisisgreatforthoseapplesthataregoingalittlesoft.Keeptheskinsonifyoucangetawaywithit.Justscrubandrinsewellandchopoffbruisedbits.Bring2tbsp(25mL)eachwaterandsugartoboilanddissolve.Add1cup(250mL)choppedapplesand1tsp(5mL)cinnamonandbringtoboil;simmerfor5minutes.Storeinfridgeupto2weeks.

BREAKFASTPLAN2:DESSERTFORBREAKFAST

Oneoftheproblemswithbreakfastisitsreputation.Itcanbeaboringmeal that is pressure filled since it truly is the foundation of the day.Breakingfast is importantforthegrowing(orgroaning)brain thathasused up all of its fuel overnight and just can’t get into gear withoutsomethingtoburn.Totakethepressureoff,whynotletbreakfastbeadessertmeal?Youcan feelgoodabout servinganyoneofourdessertsfor breakfast (see recipes onpages 120 to 133). They are all designedwith nutrition in mind and have healthy doses of protein, fruits andvegetables.

BREAKFASTPLAN3:SHAKEITUP

Thinkofyourblenderasyourbestfriend.Letkidsfillitthenightbeforeto refrigeratewithanycombinationof the ingredientsbelow.Pickonefrom each category and simply blend them together in the morning.Eachpitcherwillservetwotothreepeople.

BREAKFASTPLAN4:WHATEVERWORKS

Therearea fewofuswhodon’t likebreakfastatallandwouldpreferlunch food.Ourculture isunique in its relianceongrainsand specificbreakfastmeals.Manyculturessimplyhavevariationsoftheothermealsinthemorninghours.Forinstance,inJapanyouwouldhaverice,misosoupandsomekindoffish;inMexicoyouwouldnotbesurprisedtoseebeansonyourplate. If your familyhas a favourite food, don’t balk atreheatingitforbreakfast.Itcanbefuntohavesouporchiliatthismealonceinawhile.Iftheyaskforit,breaktherulesandgiveittothem.

Lunch

Lunchstumps.Ifyouareforcedtopackalunchtosendtoschoolthenyouhave towalk the linebetweensendingsomething familiar soyourkidsdon’tgetteasedandsendingsomethingnutritious.Ifyouspendanytimeatallinmostschoollunchroomsyouwillseemorepackagedfoodsthan homemade lunches. Youwill also see the dessert eaten first, thefruitthrownintothegarbageandmoretalkingthaneatinggoingon.Ifyourchildrenaresenttoschoolwithagoodbreakfast,youcanbreatheeasilyknowingthattheywillmakeitthroughthedaywithoutstarving,sothereisnoneedtogotothelowestcommondenominatortogetthemto “eat something, anything!” Liquid is most important here. A gooddrinkwillkeeptheirbodiesfrombecomingdehydratedandthatis justasimportantaslunch.Thetrickhere,then,isaglassofmilk(preferablypurchasedfromschoolsoyoudon’thavetostockandtransportit)andsomethinginterestingenoughforthemtonibble.Ifmilkisnotavailableatschooltheninvestinafewsmallcontainers

thatyoucanpourmilkintoandpartiallyfreezesoitstayscold.Nothingturnsyouoffmilkfasterthanabiggulpofsourmilk.Atinypacketofchocolatepowder isnot the endof theworldand it is abetteroptionthan buying the chocolatemilk itself. Although I am dead against thecaffeineincocoabeingfedtokids,somekidssimplywon’tdrinkwhitemilk,andatleastyoucancontroltheamountbypackagingateaspoonof chocolate milk powder mixed with a teaspoon of instant drypowderedmilktoboostthecalcium.Lettingthekidsadditthemselvesaddstothefun.

VEGGIESTRATEGIES

Thebighurdleisvegetables.Beingrealisticaboutwhatourkidswilleatout of our sight means making the food as attractive as possible andkeeping portions small. Do not send what you know they will waste.Letting them see your commitment to vegetables sets up a lifelongbrainwashing, in a goodway. Invest in a crinkle cutter so your carrotsticks lookallwigglyandyour celery stuffedwith creamcheesehas awavy appearance. Dips are a good idea, too. Pick up some tiny

containers that you can fillwith salsa or guacamole at best or bottleddressingatworst.Hey,whatevergetsitin.AfewvegetablesdippedintoVeryCheesyYogurtDip(1cup/250mLyogurtmixedwith½cup/125mLshreddedCheddarcheeseand1tsp/5mLmayonnaise)andahandfulofwholegrain,transfatfreecrackersmakeforadecentlunch.Forextravegetables, take a lookat our recipe forKrispyKale (page44). If it ispacked in a hard container, it will travel well, and the similarity topotatochipsmakesitacceptabletoyoungertongues.

MUFFINS

Sometimesgettingvegetables intoachildmeanshidingthem,andthatmeans baking. Sweet Potato Muffins (page 122) or Zucchini Muffins(page 123) are good disguises that contain a whole grain, somevegetablesandsomeproteinfromtheeggs.Evenoneoftheseandaglassofmilkisabalancedmeal.

MEATANDOTHERPROTEINS

Anotherthingthatyouwantinthatlunchboxissomeprotein.Ourkids,being the carbohydrate hounds that they are,most often prefer breadwith something on it, but even they get bored of that so try some oftheseideas:

Meat“Fries”:SliceafewpiecesofmeatfromSundaydinnerintoFrench-fryshapesandsendsomeketchupormustardforthemtodip.

LunchRolls:Thesearesimplyslicedmeatsrolledaroundasliceofappleormelonandstuckwithatoothpick.Tryprosciuttoorturkeymeatratherthanhamorbologna.Prosciuttoisdrycuredwithoutnitrites,andturkeyisleanerthantheothertwo.

Soups,Stews,Pasta:Thevacuumbottleneedstomakeacomeback.Sendanyofthesoupsorstewsthatthekidslikefromyoursuppermeals.Pastaisgreattoo.Freshspinachtortellinihasfibreandfolicacidinitandifyoubuythefreshproductmadewithwholeeggs,youaregettingextraprotein.Itisanicetreat,especiallyifyousendsome

tomatosauceasadip.

Wieners:Thesecangoinavacuumbottleforagoodsurprise.Tryveggiewienersearlyinlifeandthekidswilllikethemmorethanthebeefkind,butevenchickenisaleanerchoicethanbeef.Besuretoboilthembeforehandandplaceinavacuumbottletokeepthematasafetemperatureuntillunch.Wrapfavouritetoppingsinsnacksizeresealablecontainerstogoalongwiththebun.

GrabandGo:Manyofourdinnermealshavegrab-and-goideasthatyoucanwrapupinawholewheattortillaandsendalongforlunch.Wrapsaregreatbecausetheyusemuchlessbreadtogetthejobdone,andwholewheatorspinachwrapsaremorenutritiousbiteforbitethantheplainvariety.Besuretocheckthelabelbecausesomewrapsdocontainpartiallyhydrogenatedshortening,whichcontainstransfattyacids.

Lunch-ables:Therearesomegreatcontainersthathavelittlecompartmentssoyoucanmakeyourownlunchpack.HowaboutaMake-Your-OwnPizzawithminiwholewheatpitasinonecompartment,tomatosauceinanotherandshreddedcheeseinthethird?Afewslicesofmeatcangointoanothercontainerandthekidscanbuildthepizzaatschool.

WEEK1

This starts youoffwitha truly simple,no-failweek.These recipes arevery familiar yethave simple adjustments tomake themhealthier andeasier. The Better Spaghetti Sauce recipe is my secret weapon. Not aweekgoesbythatIdon’tusesomeversionofthis,whichisalwaysinmyfreezer. Our family loves its sweetness, which is provided by thevegetables(butdon’ttellthemthat!).IfIdon’thavegroundbeef,Iusegroundchicken.IfIhavevegetariansoverIuseVeggieGroundRound.Iserve it in every combination imaginable: over pasta, in wraps, as apizzatoppingorjustoutofthemicrowavewithaspoon(whileItakeafour-minutelunchbreaklikeeveryothermotherIknow).Iwasdemonstratingtheflexibilityofthisrecipeonceonatelevision

programwhilemyhusbandanddaughterwatchedfromhome—shewasabouteightyearsold.AsIwasgratingonionandvariousother“gross”vegetablesintothesauce,hehadtoholdbacklaughterwhileshelookedoninhorror.“Noway,sheputs that in it?Ewwww,Iamnevereatingspaghettiagain!”shesaid.Herresolveonlylastedafewhourswhenshefiguredoutthatittastedgoodanyway.

BasicsButBetter

BetterSpaghettiSauce*Roasted Chicken to Please Everybody (with roasted carrots, potatoesandrutabaga)PorkRoastDijonSteamedSnowPeas

WORKSCHEDULE

1. Startspaghettisaucefirst,asitneedstosimmerwhileyouprepare

theremainingrecipes.Halfofthiscanbestoredinthefridgetouse

thisweekandtheotherhalfshouldbefrozeninsingleservingsizes

forupto4weeks.

2. Prepareveggiesforthechickendishandlayonbakingsheet.

3. Rinsethechicken,patdrywithpapertowelandplaceinitsroasting

pan;coverwithplasticwrapandrefrigerate.

4. Prepareporkandplaceinresealablefreezerbaginfreezer.

5. Sweetpotatoescanbestoredinacooldrycupboardandsnowpeas

inthefridgeforthenightthatyouareservingPorkRoastDijon.

6. PreparesnowpeasonlywhenyouarereadytoservethePorkRoast

Dijondinner.

BetterSpaghettiSauce

SERVES

4+4

PREPARATIONTIME

30MINUTES

TipsThissaucereciperinsesawaymuchofthesaturatedfatandloadsuponhiddenvegetables,whichvirtuallydisappearduringthecookingprocess.Itcontainsfourtofivetimesasmuchvegetableasmeat,ahealthyratio.

Stirthegroundflaxseedintothesauceattheendofcookingtomaintainallofthe“goodfats.”Thisinvisibleseedaddsfibre.Donotusetheseedwholebecauseourbodiescannotbreakdownthehulltodigestallofthegoodness.

Frozenmashedsquashisnotalwaysavailablebutcubedfreshorfrozensquash is a good substitute. Simply add it andmashwith a fork as itcooksandsoftens.

Cooksaucetodayandhaveoptionsallweek.

1lb(500g)extra-leangroundbeef

1tsp(5mL)canolaoil

1onion,grated

2carrots,grated

1sweetgreenpepper,seeded,coredandgrated

3clovesgarlic,minced

1tbsp(15mL)Italianherbseasoning

1tsp(5mL)fennelseed(optional)

2cups(500mL)frozenmashedsquash

1can(26oz/796mL)tomatosauce

1can(5½oz/156mL)tomatopaste

1cup(250mL)redwine

¼cup(50mL)groundflaxseed

Inskillet,brownmeat;placemeatinastrainerinsink.Rununderhotwatertodrainasmuchofthefataspossible.Setaside.In largesaucepan,heatoil; cookonion,carrotsandgreenpepper until softened. Add cooked ground beef. Stir ingarlicandItalianseasoning.Addfennelseed(ifusing).Add squash and heat through. Add tomato sauce, tomatopasteandwine.Simmerforatleast20minutesorforupto1½hours.Stiringroundflaxseed.

GrabandGo1BeefBurritos:Wrapanyleftoversauceinwholewheattortillasandthenindividuallyinplasticwrap.Foraquickweeknightmeal,microwavefor1to2minutesperwrap.

GrabandGo2Better Nachos: Freeze sauce in ½ cup (125 mL) sizes. Reheat inmicrowave.Placeapackageof low-saltcornchipsonaplate,topwithwarmedsaucethenshreddedCheddarcheese.Broilfor1to2minutestomeltcheeseandyouhaveaquickienachomealtoservewithcarrotandcelerysticks.

RoastedChickentoPleaseEverybody

SERVES

4+2

PREPARATIONTIME

15MINUTES

TipsRemoveallleftovermeatfrombonesandstoreinfridgeupto3daysorfreezeupto3weeks.Carcasscanbebrokenandboiledin6cups(1.5L)waterwith1choppedonion(skinonforcolour)tomakestockorfrozenfor3weeks.

If you won’t drink the remaining wine in the bottle, search for minibottles.Manyretailerscarrya300mLsizethatwilldoforjustarecipeortwo.Youcouldalsouseotheralcoholhere—thesherryleftoverfromChristmas, the beer in the fridge, the grappa from thatMediterraneanparty.

Askthebutcher(evenatthegrocerystore)toremovethebackbone.Thisreduces the cooking time by eliminating the need to heat the emptychicken cavity. To remove the backbone yourself, grip the tail withpaper towelandhold firmlywhileyouslidea sharpknifeup thebackalongonesideofthespine,cuttingawayfromyou.Youwillreachsomeresistancewhenyougettothemiddlebackbutholdingthebirdupsidedownandpushingyourknifedownwardtowardthecuttingboardwillgiveyoutheleverageneeded.

Removing the kids’ portions before you add the extra garlic and herbflavouringsensuresthateveryonegetswhattheywant.

2redpotatoes

3carrots

1smallrutabaga

1onion

2tbsp(30mL)garlicoil

1chicken(3to4lb/1.5to2kg),backboneremoved

1headgarlic

¼cup(50mL)whitewine

Saltandpeppertotaste

1sprigfreshtarragon

Washandscrubpotatoesandcarrotsbutdonotpeel;chopintoloonie-sizedpieces.Peelandcuberutabagaintodime-sizedpieces.Quarteronionandthenpeelanddiscardskin.Spreadon foil-linedbaking sheet; drizzlewithhalf of thegarlicoil.Rinse chicken under cold running water; pat dry withpaper towel. Place in shallow roasting pan, skin side up.Breakheadofgarlicinhalf;placeunpeeledunderchicken.Press down on chicken to flatten slightly. Mix wine,remainingoil,saltandpepper;drizzleoverchicken.Coverwithplasticwrapandrefrigerateforupto24hours.Roastchickenandvegetables in350°F(180°C)oven for1½hoursoruntilmeatthermometerregisters185°F(85°C)andjuicesrunclearwhenchickenispiercedandvegetablesaretender.Carve and remove pieces for children from portion ofchicken that they like. Return remaining adult pieces toroastingpan.Removegarlichalvesandsqueezeintobowl.Coarselychoptarragon leaves andmix intogarlic. If desired, removeasmuch chicken skin as possible to reduce calories and fat.Using fork, smear paste onto chicken pieces for adults.

Broilfor2minutes.Servewithroastedvegetables.

GrabandGo1ChickenSaladWrap:Chopremainingchickenandmixwith1 tbsp(15mL) eachplain yogurt andmayonnaise or just enough tomoisten. Eatsandwichesorwrapswithin3days.

GrabandGo2Chopped Chicken Salad Suey: Leftover chicken can be chopped alongwithcookedrootvegetablesandtossedwith2tbsp(30mL)low-sodiumsoysauce,1tsp(5mL)Dijonmustardand½tsp(2mL)toastedsesameoil.Serveonmixedgreens foragreat lunchsalad.A fewricecrackerscanbecrushedandsprinkledontopforlow-fatcroutons.

PorkRoastDijon

SERVES

4

PREPARATIONTIME

10MINUTES

TipGroundalmondsboost theproteinandgood fat.Theycanbe found inthebakingsectionofthegrocerystore.

Servewithsteamedsnowpeas.

1/3cup(75mL)groundalmonds

1cup(250mL)whitewine(approx)

3tbsp(45mL)Dijonmustard

½tsp(2mL)pepper

2lb(1kg)rolledbonelessporkcentreloinroast

4smallsweetpotatoes,scrubbed

1tsp(5mL)oliveoil

Saltandpeppertotaste

Inlargeresealableplasticbag,mixalmonds,wine,mustardandpepper.Addroastandsmearalmondmixtureallovermeat. (Refrigerate forup to3days.Or freeze forup to3weeks;thawinrefrigeratorfor24to48hours.)Cut sweet potatoes into 8 wedges each. Place in largeresealableplasticbagalongwithoil,saltandpepper;shaketocoat.(Refrigerateforupto48hours.)

Arrange potatoes in single layer on foil-covered bakingsheet.Placeroastandasmuchalmondmixtureaspossible,fat side up, in shallow roasting pan. Roast potatoes onupperrackandporkonlowerrackof375°F(190°C)ovenfor 60 to 90minutes or until meat thermometer reaches160°F (70°C), adding ¼ cup (50 mL) more wine if panstartstoburn.

GrabandGo:PorkandSpinachRoll-Up:Evenalittlebitofporkisgreatchoppedandmixed with balsamic vinaigrette then rolled into burrito wraps withsomebabyspinach.Thesecanberefrigeratedupto24hoursandservedcold.

SteamedSnowPeas

SERVES

4

PREPARATIONTIME

3MINUTES

2cups(500mL)freshsnowpeapods

1tbsp(15mL)whitewine

1tsp(5mL)granulatedsugar

Saltandpeppertotaste

Rinse snow peas under cold water and place in largemicrowaveable bowl; sprinkle with wine, sugar, salt andpepper.(Canbecoveredwithplasticwrapandrefrigeratedupto24hours.)Microwave, covered, on high for 2 to 4minutes or untilbrightgreenandcrisp-tender.

Week1ShoppingList

YOUNEED:

*Wholewheattortillas(6)*Cheddarcheese(1lb/500g)*Plainyogurt(1tbsp/15mL)

Extra-leangroundbeef(1lb/500g)

Chicken(3to4lb/1.5to2kg),backboneremoved

Rolledbonelessporkroast(2lb/1kg)

Redpotatoes(2)

Greenpepper(1)

Sweetpotatoes(4small)

Rutabaga(1small)

Freshtarragon(1bunch)

Garlic(2heads)

Snowpeapods(2cups/500mL)

Carrots(5)

Lemonjuice(1tsp/5mL)

Onions(2)*Babyspinach(1pkg,10oz/300g)

Frozenmashedsquash(1pkg,1lb/400g)

CHECKYOURPANTRYFOR:

Redwine(1cup/250mL)

Whitewine(1¼cups/300mL+1tbsp/15mL)

Dijonmustard(3tbsp/45mL+1tsp/5mL)

Garlicoil(2tbsp/30mL)

Groundflaxseed(¼cup/50mL)

Wholewheatpasta(1pkg,2lb/900g)

Groundalmonds(1/3cup/75mL)

Fennelseed(1tsp/5mL)

Italianherbseasoning(1tbsp/15mL)

Tomatopaste(1can,5½oz/156mL)

Tomatosauce(1can,26oz/796mL)*Low-saltcornchips(1pkg)*Lightmayonnaise(1tbsp/15mL)*Low-sodiumsoysauce(2tbsp/30mL)*Toastedsesameoil(½tsp/2mL)*Balsamicvinaigrette(1tbsp/15mL)

Canolaoil(1tsp/5mL)

Oliveoil(1tsp/5mL)

Granulatedsugar(1tsp/5mL)

*Serveittonight*grabandgoitems

Notes

WEEK2

From time to time in our neighbourhood, usually right arounddinnertime, come the jingly tinkles of the ice-cream truck. Once Ioverheard a slightly exasperated father calmly tell his three-year-old,“Yes,son,thatisthevegetabletruck.”WhilemyhusbandandIchuckledathisingenuityatfirst,someuneasinessaboutthisapproachlatersetin.Whatworriesmeistheunspokenlesson:vegetablesareyuckyandyouwouldn’twantthem.Kidsthesedays,wearetold,areoverwhelmedwithstress and eat more bad food much earlier than we ever did. Theythereforeneedthesuperheropowersthatonlyvegetablescangivethem.We are doing them a huge favour when we expose them to as manyvegetablesaspossible.Don’tgiveup.Tryraw,cookedandevenfrozen.Why can’t frozen broccoli be a “tree popsicle”?Whateverworks! Kidsneedtoseeanewfoodmanytimesbeforetheywilltryit,andmakingvegetablesapositivepartoftheirlivesisagoodfirststep.

EntertainingtheWholeFamDamily

GrilledVegetableSoupBlackBeanNachos*SundayHamwithPotatoesVeggiePlatter

WORKSCHEDULE

1. Startgrilledveggiesforsoup.Whendone,pullout2to3cups(500

to 750mL) to serve as a side dish for tonight’s dinner. Complete

soupforfreezing.

2. CompleteBlackBeanNachostofreeze.

3. Preparehamandscrubpotatoes.Setinfridgeuntilreadytocookfor

tonight’ssupper.

4. Chopveggies forplatter to serveasanappetizer todayor store in

fridgeinresealableplasticbagwithapieceofpapertowelandthey

willlastatleast3daystogiveyouaheadstartfortheweek.

GrilledVegetableSoup

SERVES

8PREPARATIONTIME

20MINUTES

TipsPesto sauce is awonderful ingredient that adds flavour to everything.Spread it on frozen pizza or stir it into soups. Try it on a bagel withcream cheese or toss some with leftover potatoes and make a potatosalad.

As you chop the veggies for this recipe, freeze the trimmings tomakesoupstockforSundayHamSoup(page44).

Even if thekids eat only the soupbrothwith somewholegrainbreadand cheese, they are still getting protein, calcium and carbohydrate.Reducetheamountofcheeseforacalorie-restricteddiet.

Usingfrozenchickenstock,thesodiumcountisminimal.Usingcannedstock,thesodiumperservingisawhopping3179mg.Serve this soup, toppedwithgratedParmesan,withwholegrainbreadandCheddarcheese.

1headgarlic10plumtomatoes4zucchini3sweetredpeppers2sweetgreenpeppers

1sweetonion3cups(750mL)frozencorn10cups(2.5L)chickenstock2tbsp(30mL)pestosauce

Wrapgarlicinfoil;placeinovenwhilevegetablesbroil.Slice tomatoes thickly. Chop zucchini and red and greenpeppers into bite-sized pieces. Spread on foil-coveredbaking sheets. Broil, in batches and stirring halfwaythrough, 4 inches (10 cm) from heat until starting tobrown,15to20minutes.Coarselychoponion;spreadwithcornonseparatebakingsheet. Broil for 10 to15minutes until niblets are brown,watchingcarefullytopreventburning.Remove 2 to 3 cups (500 to 750 mL) of veggies andarrange on platter for tonight; cover and refrigerate untilreadytoservewithham.Inlargepot,bringstocktosimmer.Addremainingbroiledvegetables and pesto sauce; cook for 5 minutes on lowheat. Let cool. Turn off broiler but leave garlic in ovenuntilsoftened;squeezeintosoup.Freeze in single or multiple portions up to 4 weeks; toreheat, warm on stovetop in pot, stirring gently, ormicrowavefor2to10minutes.

GrabandGoRoastedVeggie Frittata: Reserve some favourite grilled veggies to tossintoafrittata.Withafork,mix8eggswith¼cup(50mL)milk.Preheatoven to 450°F (230°C). In skillet, heat 1 tbsp (15mL) canola oil overmedium-high heat; add eggs and cook for 2 minutes until starting tobubble. Add roasted vegetables and some shredded cheese; place inoven,uncovered,untilheatedthrough,8to10minutes.

BlackBeanNachos

SERVES

4+3

PREPARATIONTIME

15MINUTES

TipKeepsomechipsasidesothekidscanhavesalsa,chipsandcheesefordinneriftheyarenotkeenonbeans.Babycarrotsandceleryfordippingareallyouneedtobalancethismeal.

Here’safast,colourfulmealforabusyweeknight.Tokeepcaloriesandfatlow,limitcheeseandcornchips.

Halfsweetonion,chopped1tbsp(15mL)oliveoil1cup(250mL)cannedtomatoes,chopped1½cups(375mL)frozencorn1can(19oz/540mL)blackbeans,drainedandrinsed2tbsp(30mL)limejuice1tbsp(15mL)chilipowder1tsp(5mL)driedoregano8oz(250g)Cheddarcheese,shredded1 pkg (10 oz/300 g) frozen chopped spinach, thawed andsqueezeddry2cups(500mL)salsa1pkg(350g)low-fattortillachips

In saucepan, sauté onion in oil for about 8 minutes,covered,untilverysoft.Stirintomatoes,corn,blackbeans,lime juice, chili powder and oregano; cook 5 minutes toheatthrough.Spooninto8-inch(2L)casseroledish;sprinklewithhalfofthe Cheddar. Arrange spinach over top. Spoon on half ofthesalsa.(Canbecoveredandrefrigeratedforupto3daysorfrozenfor4weeks.)Bakein350°F(180°C)ovenfor45minutes.Arrangetortillachipsonovenproofplatter.Invertblackbeanmixtureoverchips; topwith remaining Cheddar. Bake for 10minutes.Servewithremainingsalsa.

GrabandGoStuffedMiniPitas:Cutaslitinthetopsof9miniwholewheatpitasandstuffleftovers,chipsandall,intopitas.Place3stuffedpitasineachof3resealableplasticbagsandrefrigerateupto3days.Toserve,warmonplateinmicrowavefor1minute.TopwithCheddarcheeseand rezap tomelt it. Servewith chunksof avocadoandaminidishofsalsa.

SundayHamwithPotatoes

SERVES

4+4

PREPARATIONTIME

20MINUTES

TipsWhole clovesmake great potpourri.When your house is a little stuffyfromacombinationofdogsandkids,putapotonthestovecontaining2cups (500mL)water,¼cup (50mL)vinegarandahandfulof cloves.Simmerfor10to60minutesandyourhomewillsmellgreat.Justwatchthatthepotdoesnotboildry:topupwithwaterasneeded.

FreezeboneandanyscrapsforSundayHamSoup(page44).

Rememberhamisfullycookedandyouarejustheatingthroughaswellas flavouring the meat, so reduce the temperature and increase thecooking time or alternatively increase the temperature up to 400°F(200°C)andreducetimeto1hourifitismoreconvenient.

Serve tonight with a side dish of roasted veggies borrowed from theroasted vegetable soup. Drizzle the vegetables with a little balsamicvinegarandoliveoil.

3tbsp(45mL)wholecloves9lb(4kg)cookedbone-inham¼cup(50mL)warmwater¼cup(50mL)honeymustard¼cup(50mL)balsamicvinegar

¼cup(50mL)brownsugar4bakingpotatoes

Poke cloves into ham in random pattern. Place ham inroasting pan. Mix warm water, mustard, vinegar andbrown sugar; pour over ham. Scrub potatoes; poke a fewholestoletsteamescapesotheydon’tburst.Bakehamandpotatoesin300°F(150°C)ovenforupto3hours or until hot throughout and potatoes are tender.Servewithpanjuices.

GrabandGoSundayHamReprise:Asecondmealisonlyasfarawayasyourfoil.Filllarge squares of foil with 3 or 4 slices each of ham; cover with anyjuices.Freeze inresealableplasticbagsup to3weeks.Bakeonbakingsheetalongwith4scrubbedsweetpotatoesin375°F(190°C)ovenfor45minutestoserveasasecondmeal.Microwavesomefrozengreenbeansjustminutesbeforeyouarereadytoserve.

VeggiePlatter

SERVES

4

PREPARATIONTIME

20MINUTES

Always put out a platter of veggies after school or just before supper.This iswhenkidsareat theirhungriestandaremore likely tomunch.Addsomefruitonceinawhileandtryfreshherbs;kidswhowon’ttouchsaladwillnibbleonparsleyormint.

1eachsweetredandyellowpepper1headbroccoli1headcelery2cups(500mL)freshsnowpeapods

Seed, coreand slice redandyellowpeppers.Cutbroccoliinto florets. Cut broccoli stalks and celery into shortlengths. Place in freezer bag along with snow peas. Addpapertoweltowickawaymoisture,replacingwhenwet.

Week2ShoppingList

YOUNEED:

*Wholewheatminipitas(9)Wholegrainbread(1largeloaf)GratedParmesancheese(1/3cup/75mL)Cheddarcheese(1lb/500g)*Eggs(8)Milk(¼cup/50mL)Frozencorn(4½cups,1125mL)*Frozengreenbeans(3cups/750mL)Frozenchoppedspinach(1pkg,10oz/300g)Ham,bonein(9lb/4kg)Plumtomatoes(10)Redpeppers(4)Greenpeppers(2)Yellowpepper(1)Zucchini(4)Bakingpotatoes(4)*Sweetpotatoes(4)Sweetonions(2)Garlic(1head)Celery(1head)Broccoli(1head)Snowpeas(2cups/500mL)Limejuice(2tbsp/30mL)Low-fattortillachips(1pkg,350g)

CHECKYOURPANTRYFOR:

Brownsugar(¼cup/50mL)Blackbeans(1can,19oz/540mL)Cannedtomatoes(1cup/250mL)Honeymustard(¼cup/50mL)Pestosauce(2tbsp/30mL)Oliveoil(1tbsp/15mL)*Canolaoil(1tbsp/15mL)Salsa(1jar,500mL)Chickenstock(10cups/2.5L)Driedoregano(1tsp/5mL)Chilipowder(1tbsp/15mL)Wholecloves(3tbsp/45mL)Balsamicvinegar(¼cup/50mL)

Notes

*Serveittonight.

*grabandgoitems

WEEK3

Whilewritingthiscookbook,Ihadmanyclients,friendsandcolleaguesoffer to test my recipes and weekly plans. Although the individualrecipesandmealplansworkwellformewhenI’mcookingforclients,Iwanted to be sure that the planswork for the “momon the street.” IoutlinedverylooselywhatIneededintermsoffeedbackbutwasmoreinterestedinseeingwhatmatteredmosttoeachtester.Somecommentedon theprocess, somewerehelpful about the taste and texture of eachdish,andotherspaidspecialattentiontotheleftoversorshoppinglists.Thisweekwas testedbyabiologyprofessorwho is aworkingmom

with two kids. All of it mattered to her, and her comments andsuggestionsweredetailedandprecise.Isatalittlestraighterinmychairwhenherfeedbackcamein,asyouwouldwhenyourfavouriteteacherreadyourroughcopy.Othertesterswereperhapsalittleeasieronme,but their efforts were no less valuable. Learning what “mom on thestreet” wants from this book has givenme awealth of understandingandIthankallofmytesters.Sowillyou!

StandardsFaceLift

*RoastedVegetableswithGarlicOilChickenCacciatoreSalmonCakeswithCaperMayo*Baked Pork Tenderloin with Spinach and Blue Cheese with TomatoSaladWORKSCHEDULE

1. Clean,chopandbakevegetablesforRoastedVegetableswithGarlicOil.

2. Complete Chicken Cacciatore recipe up to simmer then start onsalmon.

3. MicrowavesalmonforSalmonCakesthenletcoolwhileyoumakeMayoanddivideforSalmonCakesaswellasdip.

4. Continuewithsalmonrecipeuptocornmealstep.Freezeforlaterintheweek.

5. Startporktenderloinrecipeandstoreinfridgeuntilreadytocookfor tonight’s supper. Continue with Tomato Salad. Cover andrefrigerate.

6. CompleteChickenCacciatoreandfreezeforlaterintheweek.

RoastedVegetableswithGarlicOil

SERVES

4+2

PREPARATIONTIME

20MINUTES

TipIfgarlicoilishardtofind,tryanyseasonedoil.Ormakeyourownbysqueezing2clovesofgarlicinto1cup(250mL)oliveoil.Usewhatyouneedhereandstoretherestinthefridgeforupto4weeks.Foraquickwaytomakegarlicbread,spreadwithseasonedoilandbroil.Thebeautifulpartofthisrecipeisitsignorability.Itcooksinabout30minutesbutcanbeleftforupto1½hoursintheoven.

1largeglobeeggplant4smallzucchini1mediumsweetredpepper6Italianplum(Roma)tomatoes1smallonion2tbsp(30mL)garlicoilSaltandpeppertotaste¼cup(50mL)dryItalianbreadcrumbs1tbsp(15mL)driedbasil

Cuteggplantintochunksaboutone-quarterthesizeofyourpalm.Cut zucchini inhalf lengthwise. Seed, core and cutred pepper in half lengthwise; cut in half again. Halvetomatoes.Sliceonionintorings.

Brushlargeroastingpanor2bakingdisheswithhalfofthegarlic oil. Arrange vegetables in one layer in pan; brushwith remaining garlic oil. Sprinkle with salt and pepper.Bake in 350°F (180°C) oven until tender, stirring once ortwice,about30minutes.Removetoservingplatter.Sprinklewithbreadcrumbsandbasil.Cover lightlywithplasticwrapand letstandforupto 2 hours. Serve at room temperature or broil for 3minutestoreheat.

GrabandGoRoasted Vegetable Pasta: Leftover vegetables can be chopped into amidweekpastadish.Coverwith¼cup(50mL)oliveoiland2tbsp(30mL)balsamicvinegar;refrigerateinairtightcontainerforupto4days.Boilwaterforwholewheatpasta.Uselargemicrowaveablebowltomix1 can (19 oz/540 mL) lupini beans, drained, with 1 clove garlic,crushed.Tossinreservedveggieswithliquidandmicrowaveathighfor3 to 5 minutes. When pasta is cooked, toss with vegetables in bowl.ChoppedfreshbasilandgratedParmesancheesearewelcometoppings.

ChickenCacciatore

SERVES

4+4

PREPARATIONTIME

12MINUTES

TipsIrecommendrinsingthechickenundercoldtapwateranddryingwithpapertowelsincetheprocessingofchickencanleaveitsownresidue.Beverycareful tousea separate sink ifyouhave2andkeepother foodsawayuntilyouhavecleanedupwell.

Chicken thighs aremuch juicier and higher in iron than breasts eventhoughthefatcontentishigher.

Thisisaleanerversionofspaghettisaucethatisgreatservedoverpasta.Tryspeltorwholewheatpastaforanimprovement,butifyourkidsarereallypicky,evenspinachpastaisbetterthanwhite.(Othercoloursareusually no improvement to the nutritional value of pasta.) Some kidsdon’t like things all cooked together so I often cook a few pieces ofchicken thoroughly and keep them separate. I’ll serve the saucealongsideasadip.

2lb(1kg)bonelessskinlesschickenthighs2tsp(10mL)canolaoil1onion,cutintorings1sweetgreenpepper,cored,seededandchopped6clovesgarlic2cans(each24oz/680mL)tomatosauce

2tsp(10mL)driedoregano2tsp(10mL)driedbasil1tsp(5mL)driedrosemary½tsp(2mL)driedthyme½tsp(2mL)hotpepperflakes¼tsp(1mL)pepper2dashesTabascosauce8oz(250g)mushrooms,sliced,optional¼cup(50mL)freshparsley,chopped,optional

Cutchickenintopiecesone-quarterthesizeofyourpalm.Heatlargedeeppotthenaddoil.Addchickenin2batches;brown, letting pan reheat before adding second batch.Removefrompanandsetaside.Add onion, green pepper and garlic; cook until onion istender.Addtomatosauce,oregano,basil, rosemaryandthymetopot.Returnchickentopot;simmerovermedium-lowheat,uncovered,for45minutes,stirringoccasionally.Add red pepper flakes, pepper and Tabasco sauce. Addmushrooms,andparsley,ifdesired.Refrigeratehalfupto3days in single-servingportions. Freeze remainingportionsup to4weeks.Thawinmicrowaveor insaucepan.Cook,uncovered,5minutesoruntilsauceisdesiredconsistency.

GrabandGoThisisagreatdishforsendinginavacuumbottleforlunchorforeatinginthecaronyourwaytohockeypractice.Addafewminiwholewheatpitasanditisameal;noneedtoservewithpastaatall.

SalmonCakeswithCaperMayo

SERVES

4+4

PREPARATIONTIME

15MINUTES

TipsThesecakesareagoodwayto introducefishtoyourkids.Feel freetoserveonwholewheatbunswithketchupandmustardtopresent themlikeburgersifthatiswhatittakes.Adultsaresatisfiedwithacoupleofcakesandasalad.

Cornmealmakesgreatcorn-bread,butaneveneasierwaytouseitupistomakepolenta.Boil2cups(500mL)waterandadd½cup(125mL)cornmeal; simmer and stir for 10 to 15minutes until it becomes verygooey. Add 1 tbsp (15 mL) butter and salt and pepper to taste for awhole-grain side dish. Any leftovers can be emptied into a cake pan,coveredandrefrigeratedovernight.Youcancutsquaresandfrythemforbreakfast.

Skip the green stuff if your children turn green just thinking about it.Slipthemsomefreshmintasagarnish;thereisfolicacidinitandtheywilleatit.

Salmonisrichinomega-3fattyacids,butyouwillservethesebecausethey tastegreat.Thecolourof thesecakesalone isappetizing,andthetasteisadelicatebalanceofsweetseafoodwithsaltyadditions.

2lb(1kg)freshsalmonfillets¼cup(50mL)limeorlemonjuice

1cup(250mL)finelychoppedgreenonion1cup(250mL)finelychoppedfreshcilantroorparsley1cup(250mL)lightmayonnaise2tbsp(30mL)Dijonmustard1tsp(5mL)chilipowder2tbsp(30mL)drainedcapers1 1/3 cups (325 mL) dry Italian seasoned bread crumbs(approx)½cup(125mL)cornmeal2tbsp(30mL)oliveoil2tsp(10mL)unsaltedbutter1pkg(10oz/300g)mixedfreshgreens1bunchfreshmint

Breakfishintopieces;placeonmicrowaveableplate.Coverwith vented plastic wrap; microwave at high for 6 to 8minutesuntilopaque.Scrapefleshfromskinandcrumblesalmonintobowl;drizzlewithlimejuice.Addgreenonionandcilantro;mixlightlywithfork.In separate bowl, mix mayonnaise, mustard and chilipowder;addhalftosalmonandmixwithfork.Addcapersto remaining mayonnaise mixture for Caper Mayo; setaside.Mix bread crumbs into salmon mixture until it holdstogether,addingmorebreadcrumbs,1 tbsp (15mL)atatime, if necessary. Form into 8 cakes, approximately 3inches(8cm)indiameterand¾inch(2cm)thick.Rollincornmeal to coat.Coverwithplasticwrapand refrigerateforat least30minutesandupto24hours.(Cakescanbefrozen,separatedbyplasticwrap,inairtightcontainer.)In heavy skillet, heat oil and butter over medium-highheat;frycakesuntilcrispandgoldenbrownonbottom,3to5minutes.Turncarefullyonlyonce;brownother side.

Coverand letwarmthrough,8 to10minutes.ServewithCaperMayo.(Freezeunusedcakesindividuallywrappedinplasticwrapthen placed in resealable plastic bag for up to 2 weeks.Cookfromfrozenovermediumtomedium-lowheatfor15to20minutes.)

BakedPorkTenderloinwithSpinachandBlueCheesewithTomatoSalad

SERVES

4+2

PREPARATIONTIME

12MINUTES

TipsFrozenchoppedspinachisthebargainofthecenturybothnutritionallyand financially. It is pickedat its peak, cleaned (andweknowwhat apain that can be!), chopped and frozen. It is the second healthiestvegetableinourfoodsystem(nexttokale)anditisalwayslessthan$2.

Usecreamcheeseasasubstituteforbluecheeseforamilderdish.Ifthisrecipe is a hit, next time double the ingredients and make twocasseroles.The secondcanbe frozen,wrapped in foil from thebottomup.Thawinthefridgeabout48hoursbeforeroastingasdirected.

This is baked in a casserole dish but its components remain separatewhichisthebestofbothworlds,aneasymethodproducingamealthatkidswilleat.

2porktenderloins,16oz(500g)each3pkg(each10oz/300g)frozenchoppedspinach,thawedanddrained¼cup(50mL)redwine2clovesgarlic,minced2tbsp(30mL)balsamicvinegar2tsp(10mL)driedoregano

Saltandpeppertotaste6oz(175g)bluecheese,crumbledTomatoSalad:2cups(500mL)cherrytomatoes,cutinhalf½cup(125mL)freshbasilchopped2clovesgarlic,mincedSaltandpeppertotaste

Cuteachporktenderloininto4equalportionsondiagonal.Spread spinach in shallow casserole dish large enough tohold pork without squeezing. Nestle pork in spinach.Sprinkle with wine, garlic, vinegar, oregano, salt andpepper.Crumblebluecheeseonandaroundpork, leavingsomeuncovered ifbluecheese isnotpopular.Coverwithfoilandrefrigerateforupto24hoursorfreezeforupto2weeks.TomatoSalad:Inseparatebowl,tosscherrytomatoeswithbasil, garlic, salt and pepper. (Salad can be covered andrefrigeratedforupto24hours.)Cover and roast pork in350°F (180°C)oven for20 to25minutesuntilmeatthermometerregisters160°F(70°C)andhint of pink remains inside. Serve with Tomato Salad.(Pork can be sliced, wrapped in plastic wrap andrefrigeratedupto3daysorfrozenupto3weeks.)

GrabandGoPork and Cabbage Stir-Fry: Use leftover slices of pork in a stir-fry. Inlargeskillet,heat1tbsp(15mL)canolaoil;addone16oz(454g)pkgcoleslaw.Tosswith¼cup(50mL)low-sodiumsoysauceand2tbsp(30mL)honey. Stir in1 to2 tbsp (15 to30mL) toasted sesameoil. Slicepork into thin strips; stir in to reheat. Cook some egg noodles on theside; theyare faster thanriceandcontainsomeextraprotein fromtheeggs.

GrabandGoSpinach and Blue Cheese Lunch Wrap: Any extra spinach with bluecheeseisagreatlunchifwrappedinawholewheattortillawithafewslicesofsmokedturkeyorprosciutto.Warminmicrowavefor1minutebeforeserving.

Week3ShoppingList

YOUNEED:

*Minipitas(1pkg)*Wholewheattortillas(1pkg)Bluecheese(6oz/175g)GratedParmesancheese(¼cup/50mL)*Smokedturkeyorprosciutto(12slices)Freshsalmonfillets(2lb/1kg)Frozenchoppedspinach(3pkg,10oz/300geach)Bonelessskinlesschickenthighs(2lb/1kg)Porktenderloins(2lb/1kg)Mixedgreens(1pkg,10oz/300g)*Coleslawmix(1pkg,16oz/454g)Greenpepper(1)Romaorplumtomatoes(6)Redpepper(1)Zucchini(4small)Onions(2small)Limeorlemonjuice(¼cup/50mL)Mushrooms(8oz/250g)Greenonions(1bunch)Cherrytomatoes(2cups/500mL)Freshbasil(1bunch)Freshcilantro(2bunches)Freshmint(1bunch)Globeeggplant(1large)

Garlic(11cloves)Freshparsley(¼cup/50mL)

CHECKYOURPANTRYFOR:

Redwine(¼cup/50mL)Italianseasonedbreadcrumbs(12/3cups/425mL)*Lupinibeans(1can,19oz/540mL)Tabascosauce(2dashes)Dijonmustard(2tbsp/30mL)*Honey(2tbsp/30mL)Garlicoil(2tbsp/30mL)Canolaoil(2tbsp/30mL)*Oliveoil(2tbsp/30mL+*¼cup/50mL)Unsaltedbutter(2tsp/10mL)Cornmeal(½cup/125mL)Capers(2tbsp/30mL)*Wholewheatpasta(1pkg,2lb/900g)*Eggnoodles(1pkg,13oz/375g)Lightmayonnaise(1cup/250mL)*Toastedsesameoil(2tbsp/30mL)*Low-sodiumsoysauce(¼cup/50mL)Chilipowder(1tsp/5mL)Driedbasil(2tbsp/30mL)Hotpepperflakes(½tsp/2mL)Driedthyme(½tsp/2mL)Tomatosauce(2cans,24oz/680mLeach)Driedoregano(4tsp/20mL)Driedrosemary(1tsp/5mL)Balsamicvinegar(2tbsp/30mL+*2tbsp/30mL)

Notes

*Serveittonight.

*grabandgoitems

WEEK4

I am lucky enough to have some of Toronto’s best and brightestdieticians refer their clients to me. This happens when a client haslearnedthatdietaryimprovementsneedtobemadebutneedshelpwiththe transition. With each referral, I learn a little more about specificdietary needs. One devoted healthcare researcher and nutritionalcounsellor, Aileen Burford-Mason, is someonewho can give youmoreinformationinfiveminutesthanyoucouldlearnbyyourself inayear.Herviewsareperhapsmore“hardline”thanmine,allowingnoroomforjunk. I’mmore “disguise and conquer.” Aileen and I had a discussionaboutwhitericethatinfluencedthisentirebook.I know that most of you are still eating white rice and I originally

wrote most recipes for white rice (brown rice optional). Aileenencouragedmenottowaterdownthemessageandtogotheotherway,using brown rice in recipes,making thewhite version the alternative.“If,andonlyif,ittastesbetter,”Isaid.Theresult?Youwillfindwhole-grainbrownriceinalloftheserecipes,andIencourageyoutotrythemthisway. They do taste better.Of course, nutritionally they really arebetter,whetheryouarecountingcarbs,vitaminsandmineralsorfibre.Aileenandbrownricewin.

WarmingFoodforChillyDays

VeggiesChickenSoup*RicewithGratedCarrotsMeatLoafFlorentinewithSalsa*Jamaican-ishPorkWORKSCHEDULE

1. CleanVeggies first soyourcarrotsandceleryare readywhenyoumakethesoup.

2. CompleteChickenSoupandfreezeinsingle-servingsizes.3. Start rice for Rice with Grated Carrots to serve tonight withJamaican-ishPork.

4. Preparemeatloaf,wrapinfoilandbake.Freeze.5. MarinateJamaican-ishPorkuntilyouarereadytobakefortonight’ssupper.

Veggies

SERVES

4

PREPARATIONTIME

20MINUTES

TipsStore veggies in a large freezer bag with one square of paper towel.Replacepapertoweleachtimeyouopenthebagasitabsorbstheexcessmoisture,keepingveggiesfreshlonger.

Store peppers separately as they soften quicker and can hasten thespoilageofothervegetables.

Cleaning and chopping vegetables at the start of your cooking sessionmeans lessworkas youare in theprocess. Plus, it is alwayshandy tohaveveggiesreadywhenhungerhits.

1headcelery2lb(1kg)carrots1eachsweetredandyellowpepper1headbroccoli

Setaside2celerystalksand4carrots for soupaswellasrice dish. Clean, slice and refrigerate red and yellowpeppers, broccoli and remaining celery and carrots inresealableplasticbagswithapieceofpapertowelupto5days.

ChickenSoup

SERVES

4+2

PREPARATIONTIME

30MINUTES

TipFrozenrealchickenstockisalwaysbestbutifyouusethecannedtypebesuretoaddextrawatertocutthesalt.

There’snothingmorecomfortingthanchickensoup,especiallywhenyoufeelacoldcomingon.

6cups(1.5L)chickenstock(preferablyhomemadeorfrozen)1cup(250mL)babycarrots2stalkscelery1½lb(750g)bonelessskinlesschickenbreasthalvesorthighs1onion,chopped1tsp(5mL)garlicpowder1tsp(5mL)poultryseasoning1clovegarlic1cup(250mL)frozencorn1cup(250mL)frozenpeasSaltandpeppertotaste

Inlargesaucepan,bringchickenstocktoboil.Meanwhile,chopcarrotsandceleryintosmalldice;setaside.Rinsechickenandcutintodollar-sizepieces.Add to stock and simmer for 5minutes. Skim foam fromtop.

Add carrots, celery, onion and garlic powder; simmer for10minutes.Add poultry seasoning and garlic. Stir in corn and peas;simmer1moreminute.Add salt andpepper. (Refrigerateinsmallcontainersupto3daysorfreezeupto1month.)

RicewithGratedCarrots

SERVES

4+2

PREPARATIONTIME

5MINUTES

TipsThisriceisblandenoughforfussykids.Toaddasplashofspice,add1tbsp(15mL)MexicanDressing(page141).

Experimentwiththebrownricesnowavailable,suchasbrownbasmati,which cooks quickly. The short-grain brown sushi rice has a greatstickinessthatkidsseemtolike.

Tostore,transfertocasseroledish;topwithmoregratedcarrotandsprigof thyme.Sprinklewith1 tsp(5mL)oliveoil tokeeptop fromdryingout;placeplasticwrapontop.Coverandrefrigerateupto24hours.

Thisisthesimplestricerecipethat’sasprettyascanbe.MakeitagaintoservewithMeatLoafFlorentine,ifyoulike.

3cups(750mL)chickenstockorwater1½cups(375mL)brownrice2carrots,grated2tsp(10mL)freshthymeleaves½tsp(2mL)butterSaltandpeppertotaste

Inlargesaucepan,bringstocktoboil.Addrice;coverand

simmerfor30to40minutesoruntiltenderandnoliquidremains. Stir in carrots, thyme leaves, butter, salt andpepper.

GrabandGoEgg-FriedRice:LeftoverriceisperfectforChinesestir-friedrice.Heat1tbsp(15mL)canolaoilinlargeskillet;add1eggandscramble;removetolargebowl.Add2cups(500mL)peastopanandcookuntiltender.Allowpantoreheatbetweenadditionsandcontinueaddingoiltocookonevegetable at a time. (Try frozen corn, grated carrot, greenonions,etc.) Fry rice last in small batches so it doesnot stick. (Unfortunately,this must be done with generous amount of oil and at high heat butaddinglotsofvegetableswillbalancethedownsideofthismethod.)Tosstogetheringredientsinabowllikeasaladandsprinklewithsoysauce.

MeatLoafFlorentinewithSalsa

SERVES

4+6

PREPARATIONTIME

20MINUTES

TipsIf your kids don’t likemeat loaf, use an ice cream scoop and serve inroundballscalled…meatballs.

Youcouldsubstitutegroundpork,chickenorturkeyinthisrecipe; justscale up the bread crumbs a little to make sure the loaf is not toocrumblybecausethewatercontentofthesesubstitutesishigher.

Traditional meat loaf has too much fat and no fibre. This versionchangesthatwiththeadditionsofspinachandsalsa.

2lb(1kg)leangroundbeef1cup(250mL)seasonedbreadcrumbs¼cup(50mL)barbecuesauceorketchup2eggs3tbsp(45mL)driedonion2tbsp(30mL)garlicpowder4tsp(20mL)driedoregano2tbsp(30mL)poultryseasoningSaltandpeppertotasteTopping:2pkg(10oz/300geach)frozenchoppedspinach,thawed

1cup(250mL)gratedParmesancheese1tbsp(15mL)driedoreganoSaltandpeppertotaste2cups(500mL)salsa

In large bowl and using fork, mix beef, bread crumbs,barbecue sauce, eggs, onion, garlic powder, oregano,poultry seasoning, salt and pepper.Divide and firmly patinto5foilminiloafpansuntiltwo-thirdsfullonly.Topping:Squeezesomeliquidoutofspinach;placeinlargebowl.MixwithParmesancheese,oregano,saltandpepper.Divideandpatovermeatmixturefirmlywithfork.Coverwithfoil.Place meat thermometer through foil and into centre ofone of the loaves without touching edges of pan. Bakeloavesonbakingsheetin425°F(220°C)ovenfor1to1½hoursoruntilmeatthermometerregisters170°F(77°C).Letcoolfor20minutes.Refrigerateforupto3daysorfreezeforupto6weeks.Toreheat,thawinfridgeovernight.(Eachloafshouldserve2 or 3 adults.) Bake in 350°F (180°C) oven for 45 to 60minutes. Invert onto platter, cut into 4 slices. Servewithsalsaontheside.

GrabandGoSecond-time Sloppy Joes: Thaw one loaf. Break up or chop into smallpiecesandstirintoapotcontainingyourfavouritetomatosauce.MashwithaforkasitcooksandserveoverwholewheatKaiserbuns.

Jamaican-ishPork

SERVES

4+6

PREPARATIONTIME

11MINUTES

TipFresh thyme will keep for up to a month wrapped in plastic in thecrisperofthefridge,butifyoudryit,itwillkeepforupto6monthsinyourcupboard.Rinsethymeandpatdrywithpapertowelthenlayouton a baking sheet covered in foil.When youhave finished baking thetenderloin,turntheovenoffandplacethethymeintheovenforupto4hoursuntildried.Thenplacetheentirestemsinresealableplasticbags.

Use the largest tenderloin to serve 4 tonight. Freeze the others andexpect to serve 3 with each. Serve with bean salad on mixed greensalongwithsomewholegrainbread.

2tsp(10mL)oliveoil6clovesgarlic,minced3tbsp(45mL)choppedfreshthyme4tsp(20mL)chilipowder1tbsp(15mL)allspice1tbsp(15mL)pepper1tsp(5mL)groundcumin¾tsp(4mL)salt½tsp(2mL)cinnamon½tsp(2mL)nutmeg

3porktenderloins,12–16oz(375–500g)each

In bowl, combine oil with garlic, thyme, chili powder,allspice, pepper, cumin, salt, cinnamon and nutmeg; addpork,turningtocoat.Transferto3largeresealableplasticbags.Refrigerate1bagupto24hours;freezeremaining2bagsforupto3weeks.Thawbeforecooking.Transferporktoroastingpan;roastin450°F(230°C)ovenfor 30 to 40 minutes until meat thermometer registers160°F(70°C).Letstandfor5minutesbeforecutting.

GrabandGoJamaican Roti: Slice leftover pork into thin strips and toss with anyremaining bean salad. Serve over remaining rice on a roti or otherflatbreadwithhotsauce.

Week4ShoppingList

YOUNEED:

*WholewheatKaiserbuns(3)*Wholewheattortillas(1pkg)Wholegrainbread(1loaf)*Roti(1pkg)*eggs(3)GratedParmesancheese(1cup/250mL)Leangroundbeef(2lb/1kg)Porktenderloins(3)Bonelessskinlesschickenbreastsorthighs(1½lb/750g)Frozenchoppedspinach(2pkg,10oz/300geach)Frozencorn(1cup/250mL)Frozenpeas(1cup/250mL+*2cups/500mL)Onion(1)Mixedgreens(1pkg)Garlic(7cloves)Redpepper(1)Yellowpepper(1)Carrots(2¼lb/625g)Babycarrots(1cup/250mL)Greenonions(1bunch)Broccoli(1head)Celery(2heads)Freshthyme(¼cup/50mL)Minifoilloafpans(5)

CHECKYOURPANTRYFOR:

Seasonedbreadcrumbs(1cup/250mL)Mixedbeansalad(1jar)Barbecuesauceorketchup(¼cup/50mL)*Hotsauce(1smallbottle)Oliveoil(2tsp/10mL)Canolaoil(1tbsp/15mL)Brownbasmatirice(1½cups/375mL)Chickenstock(9cups/2.25L)Poultryseasoning(7tsp/35mL)Driedonion(3tbsp/45mL)Driedoregano(7tsp/35mL)Garlicpowder(7tsp/35mL)Chilipowder(4tsp/20mL)Allspice(1tbsp/15mL)Groundcumin(1tsp/5mL)Cinnamon(½tsp/2mL)Nutmeg(½tsp/2mL)*Tomatosauce(2cans,18oz/532mLeach)Butter(½tsp/2mL)Salsa(2cups/500mL)Soysauce(1tbsp/15mLapprox)

Notes

*Serveittonight.

*grabandgoitems

WEEK5

WhenIdiscoveredthatkale toppedthe listofhealthyvegetables, I setouttomakeitpalatable.Imean,let’sfaceit,it’sgreen,alittlebitterandsmellsstrongwhencooked.OnedayIwasdryingherbsandabunchofkalewasjustsittingthere,onthevergeofbeingreleasedintocompostheaven.WhatwouldIdowithitifitwereabatchofthymethatIpulledoutofthegardenjustintimetobuildasnowmanaroundit?Iwoulddryit.So I rinsed it, laid it out on a baking sheet and sprinkled on some

flavouringsthatarewelllikedinthishouse:chilipowder,garlic,salt.Istuck it into theovenandwalked thedogaround theblock.Uponmyreturn, thehousesmelledslightlyspicyand likeroastedvegetables.Tomy surprise, the greens came up crispy and tasty.When I handedmydaughterabowlofthisflakygreenstuffasanafterschoolsnack(get‘emwhen they’re hungry!), she daintily plucked out a leaf, then moreheartilychompedontherestofthebowl.YouknowthejoyIamtalkingabout, the relief, the high-fiving yourself in the kitchen when theyactuallyeatsomethinggoodforthem.Wehave since served thisKrispyKaleasanhorsd’oeuvreandhave

also crushed and sprinkled it on pasta for some colour and flavour.Whenmydaughterreturnshometothesmellofdryingkalesheactuallycheers“Yeah,kale!” I,ofcourse,giggle inwardlywhile Iadmonishhernottoeattoomuchandtoleavesomefortheothers.

HamBoneintoHeartySoup

SundayHamSoupwithRomanoBeansandKale* Slow-Cooked Beer-Braised Beef *Red Pepper Rice *Steamed BroccoliFive-SpiceChickenwithHotSlaw

WORKSCHEDULE

1. SimmerthehamboneforSundayHamSoupuptothreehoursbut

aslittleasonehourwilldoinapinch.

2. BrownthebeeffortheSlow-CookedBeer-BraisedBeefandcontinue

withrecipeuntilthepotgoesintotheoven.

3. MicrowavericeforRedPepperRice.

4. PreparebroccolitoservetonightwithBeer-BraisedBeefbutstorein

fridgecoveredinplasticuntil10minutesbeforesupper.

5. StartFive-SpiceChickenwithHotSlawtofreezingpoint.Freezefor

laterintheweek.

6. CompleteSundayHamSoup.

SundayHamSoupwithRomanoBeansandKale

SERVES

8

PREPARATIONTIME

20MINUTES

TipsThehambone andvegetable scrapsused in the recipe can come fromWeek2(seeTips,pages20and22).

Orzoisarice-shapedpastathatisgreatasasidedish.Simplycooklikepasta and toss with butter, salt, pepper and some grated Parmesancheese.

Extrascanberefrigeratedupto4daysbutomittheorzoifyouaregoingto freeze this dish, since pasta tends to get grainy and mushy as itcontinuestoabsorbliquid.

Usewhatever oldorwiltedvegetables that youhaveonhandorhavefrozenovertheweektomakethestock.

As with many great discoveries, this was a happy accident. Thesmokinessofthehamhighlightsthekalewhilethebeansprovideasoftcomfort.

10cups(2.5L)water1hambone2cups(500mL)vegetablescraps1driedanchochili

½cup(125mL)orzo3cups(750mL)coarselychopped,rinsedkale1can(19oz/540mL)romanobeans¼tsp(1mL)groundcloves

In largepot,bringwater,hambone,vegetablescrapsandanchochilitoboil.Simmerfor1to3hours(thelonger,themoreflavourful).Strain and return to pot, discarding ham bone, chili andvegetables.(Ifspicysoupisdesired,scrapeoutanddiscardseedsfromchili;breakchiliintopiecesandreturntopot.)Freeze at this point (see Tip), or carry on with cookinginstructionstoservewithin4days.Bringstocktoboil;addorzoandcookfor5minutes.Addkale,beansandcloves;simmerfor5minutes.

GrabandGoKrispyKale:Rinsekalewellunderrunningwaterandpatdrywithpapertowels.Tearleavesintopotatochip–sizedpieces;discardstems.Laykaleinsinglelayerononeortwobakingsheets.Sprinklewithchilipowder,garlicpowderandsalttotaste.Bakeat350°F(180°C)untilcrispbutnotbrowned,about15minutes.Turnovenoff;leavekaleinovenwithdoorajaruntilcrispandcool.Storeinhard-sidedairtightcontainers.Serveasasidedishorappetizer.

Slow-CookedBeer-BraisedBeef

SERVES

4

PREPARATIONTIME

10MINUTES

TipUse rye bread to sop up the juices. Be sure that rye flour is the firstingredientonthelist,otherwiseitisglorifiedwhitebread.Ryeisloweron the glycemic index so it is absorbed more slowly by your bodycausingaslowerriseininsulin.

Servewithryebreadandsteamedbroccoli.Thiscanbepreparedonthestovetopifyoudon’thaveaslow-cooker.

1tbsp(15mL)canolaoil2lb(1kg)beefchuckroast1bottle(340mL)beer1onion,sliced1tsp(5mL)soysauce1tsp(5mL)pepper4tsp(20mL)driedbasil

Heatlargepotoverhighheat;addoil.Brownroastonallsides.Addbeer,onion, soysauce,pepperandbasil;bringtoboil.Coverandplacepotin275°F(140°C)ovenfor6to8hoursoruntilmeatistender.Touseaslow-cooker,omitoilandplacebeefdirectlyintocooker.Topwithremainingingredients.Cookonhighfor1

hour;reduceheattolowandcookforupto8hours.(Storeslicedinfridgeupto3days.)

GrabandGoHot Beef au Jus: Slicemeat and storewith its juices. Beef is great inlunch boxes or served as a hot beef sandwich later in the week withsomemustardandhorseradishfortheadults.

SteamedBroccoli

SERVES4

PREPARATIONTIME

5MINUTES

TipsMany grocery stores carry packaged broccoli florets that are a timesaver.

Evenkidswhodon’tlikegreenvegetablesmaytrythemraw.Rememberthat kidsneed to see the same foodanywhere from seven to20 timesbeforetheywilltryit.Don’tgiveup.Justkeepputtingoutridiculouslysmallportions.Tryservingbroccoli inaneggcupfilledwithaspoonfulofmeltedbutter.Sometimespresentationgoesa longway.Ababytreeintheeggcupisworthtwointhevegetablebin.

Whenasteamerisbeyondyourenergylevel,themicrowavedoesagoodjob,fast.

1bunchbroccoli,cutintoflorets1tbsp(15mL)whitewine1tsp(5mL)lemonjuicePincheachsaltandpepper

Placebroccoli in largemicrowaveablebowl;sprinklewithwine, lemon juice, salt andpepper. (Canbecoveredwithplasticwrapandrefrigeratedupto24hours.)

Microwave,covered,onhighfor5to7minutesuntilbright

greenandcrisp-tender.

RedPepperRice

SERVES

4+2

PREPARATIONTIME

3MINUTES

TipBrownriceneedstobeastapleinyourhome;ifyouarehavingtroublemakingtheswitch,brownbasmatiisagoodone.Ithasmoreflavourandalesschewytexturethanregularbrownrice.

Thisisasimple,microwaveablesidedishthatyouwilluseoften.

3cups(750mL)water1½cups(375mL)brownbasmatirice1tsp(5mL)salt1sweetredpepper1tsp(5mL)butterPeppertotaste

Inlargemicrowaveablebowl,combinewater,riceandsalt;coverwith plasticwrap. Seed, core and grate red pepperinto small bowl; coverwith plasticwrap.Microwave riceon high for 5minutes; fluffwith fork andmicrowave ondefrostlevelfor10minutesoruntiltender.Add red pepper, butter and pepper; stir with fork, coverwithplasticwrapandletsit5minutesbeforeserving.(Canberefrigeratedfor24hours.)

GrabandGoChicken-FriedRice:Heat1tbsp(15mL)canolaoilinlargeskillet.Breakupsomegroundchickenintoskilletandstir-fryuntilfullycooked.Pouroffall liquidandremoveto largebowl.Add2cups(500mL)choppedcelery to skillet; stir-fry until tender and add to bowl. Carry on withother veggies, reheating pan between additions (try chopped broccoli,green onions, etc.) and adding oil as needed. Fry rice last in smallbatches so it does not stick. Toss together ingredients in a bowl andsprinklewithsoysauce.

Five-SpiceChickenwithHotSlaw

SERVES

4

PREPARATIONTIME

15MINUTES

TipsFive-spicepowderisagreatChinesestaplethatcanusuallybefoundinsupermarkets. If you can’t find it, make your own with equal partsgroundaniseed,groundginger,cinnamonandallspice.Youcanusefive-spicepowderinpumpkinpieorspicecookies;weusedittospiceupachocolatecakeonceanditwasfabulous!

Double-duty deal: Once cooked, chicken legs can be frozen. Simplyreheatinmicrowavefor3to5minutesorservecold.They’regreatforpicnics.

Gratedcabbageisn’tjustforcoleslawanymore.ItisahealthyvegetablethatgoeswellwithAsianflavours.

16skinlesschickendrumsticks½cup(125mL)low-sodiumsoysauce¼cup(50mL)brownsugar2tbsp(30mL)five-spicepowder1pkg(16oz/454g)coleslawcabbagemix

Rinse chicken and pat dry with paper towel; dividebetween2resealableplasticbags.Addhalfthesoysauce,brownsugarandfive-spicepowder

to each bag; seal bags and rub on all sides to blend.Refrigeratetomarinateat least1hourorupto48hours.(Freezeupto3weeks;thawbeforeproceeding.)Spread coleslawmix on large foil-lined baking sheet; topwith chicken andmarinade. Bake in 400°F (200°C) oven,uncovered,for30to35minutes,turningonce,untiljuicesrunclearwhenchicken ispierced. Stir slaw if it starts toburnonedges.

GrabandGoMake-Your-Own Pizza: Have on hand whole wheat pitas, shreddedmozzarellacheese,smokedturkey,tomatopaste,wheatgermandslicedmushrooms.Placeeverythingon the tableand leteveryonebuild theirown.Supervisethesprinklingofgarlicpowder,oreganoandbasil.Topeveryone’swithwheatgermtoaddmuchneededfibreaswellashealthyfats.Bakein400°F(200°C)ovenfor10to20minutes.

Week5ShoppingList

YOUNEED:

*Ryebread(1loaf)*Wholewheatpitas(1pkg)*Mozzarellacheese,shredded(1lb/500g)*Smokedturkey(8oz/250g)Beefchuckroast(2lb/1kg)Skinlesschickendrumsticks(16)*Groundchicken(1lb/500g)*Mushrooms(6oz/180g)Redpepper(1)Kale(1bunch+*1bunch)Celery(1head)Coleslawcabbagemix(1pkg,16oz/454g)Driedanchochili(1)Lemonjuice(1tsp/5mL)Onion(1)Broccoli(1bunch)

CHECKYOURPANTRYFOR:

Brownsugar(¼cup/50mL)Beer(1bottle)Whitewine(1tbsp/15mL)Romanobeans(1can,19oz/540mL)*Tomatopaste(1can,5½oz/156mLcan)

Wheatgerm(1cup/250mL+*2tbsp/30mL)Butter(1tsp/5mL)*Grainymustard(1tsp/5mL)*Horseradish(2tsp/30mL)Canolaoil(1tbsp/15mL+*1tbsp/15mL)Brownbasmatirice(1½cups/375mL)Hambonesorporkhock(1)–reservedfromweek1Soysauce(½cup+1tsp/130mL+*1tbsp/15mLapprox)Orzo(½cup/125mL)Five-spicepowder(2tbsp/30mL)Driedbasil(4tsp/20mL)Groundcloves(¼tsp/1mL)Garlicpowder(2tbsp/30mLapprox)Driedoregano(2tbsp/30mLapprox)Driedbasil(2tbsp/30mLapprox)

Notes

*Serveittonight.

*grabandgoitems

WEEK6

Nooneevercooksforme!WhenpeoplefindoutwhatIdoforalivingtheyarehesitanttohavemeovertodinner.Listenuphereandnow,Iwilleatanything!Askanychefwhattheirfavouritefoodisandtheywillsayeggs.Wearesobusycookingandthinkingabout thenextgreatestthingthatwecravetheeaseandversatilityofsomethingsimple.Thatsaid,itisalwaysagoodideatohaveafeweasycrowd-pleasers

inyourroster.TheSalmonwithSpinachandFetainParchmentisdeadeasybutlooksasimpressiveasallgetout.Ioncesuggestedthismealforour “mumnet” (amother’s group I belong to) weekend away. Twentymothersinacottagegetprettyloudintheeveningandlazyduringtheday.Sleepinginwasstrictlyrespected,soano-fail,no-fussrecipewasamust.Weprepared thesepacketsassembly linestyleandbakedhalf intheovenandhalfonfoilonthebarbecue.Wedevouredthecontentsandthrewaway thewrappers so no onehad to do thedishes. Perfect andpeaceful.

AdventurousOlderKids

BakedMashedPotatoesandPotatoSkinsAthenianLambandLimaBeans*ChickenBreastswithSpicyRub*SesameBroccoliSaladSalmonwithSpinachandFetainParchmentCeleryPeanutButterLogs

WORKSCHEDULE

1. Scrub and bake potatoes. Complete Mashed Potatoes and Potato

Skinstofreezingpoint.Storeinfridgeorfreezer.

2. Start lamb recipeup to first simmer,watchand turnoffuntil you

cancompleteit.

3. CompleteChickenBreastswithSpicyRubandstore in fridgeuntil

youarereadytocooktonight’ssupper.

4. Start Sesame Broccoli Salad and leave in fridge in covered bowl

untilreadytobakefortonight’ssupper.

5. Preparesalmonandfreeze inparchmentpackets in freezerstorage

bags.

6. FinishAthenianLambandstoreinfridgeorfreezerforfutureuse.

7. Clean celery, cut into sticks and store in fridge,wrapped inpaper

towel,inresealablestoragebag.

BakedMashedPotatoesandPotatoSkins

SERVES

4+2

PREPARATIONTIME

15MINUTES

TipPotatoes have received a bad rap in recent years because they are astarchyfood.However,theskincontainsmorepotassiumthana6ounceglassoforangejuiceandprovides19percentofyourvitaminB6aswellas10percentofyourmagnesiumfortheday.

Here’sanappetizerandasidedishinone.

6mediumbakingpotatoes½cup(125mL)creamcheese2tsp(10mL)butterormargarine1tbsp(15mL)driedrosemary1tsp(5mL)garlicpowderSalttotaste3greenonions,minced1cup(250mL)salsa

Scrub potatoes; prick with fork in several places to letsteamoutsopotatoesdonotburst.Bakein450°F(230°C)ovenfor45to60minutesoruntiltender.Letcoolandcutinhalf;scoopinsidesintolargebowl.Addcreamcheeseandbutter;mashwithpotatomasher.Emptyinto greased casserole dish; cover with plastic wrap.

Refrigerateforupto3daysorfreezeforupto3weeks.Toreheat,thawinrefrigeratoriffrozen.Bakein450°F(230°C)oven, uncovered, for 30 to 45 minutes until warmedthrough.Arrange potato skins on baking sheet, sprinkle withrosemary,garlicpowderandsalt.Coverandrefrigerateforup to3daysor freezeon sheetuntil solid,place in largeresealable plastic bags and store in freezer for up to 3weeks.Reheat onbaking sheet in450°F (230°C) oven for10 to 20minutes. Topwith green onions and servewithsalsa.

GrabandGoFireside Supper or Porch Picnic: Kids love to simply change locationonceinawhile,sousethesepotatoskinsasthefoundationforamorecasualmeal. As they reheat, put out a platter of celery sticks, carrots,Cheddar cheese and rye crackers. Add a couple of pâtés (some of theveggieonesaregreatlow-fatchoices)ortrysmokedsalmon.Itmaynotfeellikeamealtoyoubutthatisthewholepoint.Everyonewillgetfed,eatwhattheylike,plushaveanutritiousmeal.

AthenianLambandLimaBeans

SERVES

4

PREPARATIONTIME

18MINUTES

Lambisagreatalternativetobeef.Ounceforounce,itiscomparabletothenutritionandfatcontentofbeef,butsinceit isstillnaturallygrassfed and not yet in the “machine raising” process that beef is, I amchoosingitoverbeefmoreoften.

2tsp(10mL)oliveoil12oz(375g)leanbonelesslamb,cubed1onion,chopped4clovesgarlic,minced1tbsp(15mL)driedoreganoPinchhotpepperflakes1can(19oz/540mL)choppedtomatoes½tsp(2mL)pepper2cups(500mL)frozenlimabeans,thawed1 each sweet red and yellow pepper, seeded, cored andchopped8Kalamataolives,rinsed2tbsp(30mL)capers,rinsed¼cup(50mL)choppedfreshparsley1lemon,sliced

Inlargeovenproofpotwithlid,heathalftheoiloverhigh

heat;brownlambinbatches.Transfertoplate.Add remaining oil to pan; reduce heat to medium. Addonion,garlic,oreganoandhotpepperflakes;cook,stirring,for5minutesoruntilsoftened.Returnmeat to pan alongwith any juices. Add tomatoesandpepper;bringtoboil.Reduceheat,coverandsimmerfor30minutes.Add beans, red and yellow peppers, olives, capers andabout½cup(125mL)watertoalmostcover.Simmeroververy lowheat for20minutesoruntil lamb is tender. (Tostore, cool in refrigerator and store for up to 3 days orfreezefor1month.Thawinrefrigeratorovernight.Warmover medium heat.) Stir in parsley. Garnish with lemonslices.

ChickenBreastswithSpicyRub

SERVES

4+4

PREPARATIONTIME

16MINUTES

TipsRemovechickenskinonlyforthoseonacalorie-restricteddietandonlyafterbaking.Theskinkeepsthemoistureinandtheamountofcaloriesandfataddedisnegligibleifremovedafterbaking.Besuretorubsomespicemixtureundertheskinifyouwillberemovingit.

Don’tbeputoffby the long listof ingredients.Thismix isa snapandwillmake a big batch of rub that can be stored in the fridge up to 1month.Thisisagreatlastminuterubforanythingonthebarbecueorintheoven.Tryitonextra-firmtofuandporkschnitzel.

The“spicy”herereferstoflavour,notheat.

8chickenbreasts(withskinandbone),3lb(1.5kg)SpicyRub:¼cup(50mL)groundcumin¼cup(50mL)packedbrownsugar2tbsp(30mL)paprika2tbsp(30mL)blackpepper2tbsp(30mL)redwinevinegar2tbsp(30mL)Dijonmustard2tbsp(30mL)vegetableoil

2tsp(10mL)cayennepepper2tsp(10mL)currypowder2tsp(10mL)salt1tsp(5mL)five-spicepowder4clovesgarlic,minced2–4tbsp(30–60mL)coconutmilk(optional)

Rinse chicken pieces under very cold water. Pat chickendrywithpapertowel;setaside.SpicyRub: Inbowl,combinecumin,sugar,paprika,blackpepper, vinegar, mustard, oil, cayenne pepper, currypowder, salt, five-spice powder and garlic. Add coconutmilkforsaucierdish.Smearalloverchicken.(Refrigerate4in resealable plastic bag for up to 3 days and freezeremaining 4 for future use; thaw completely beforebaking.)Transfer tobakingdish.Coverandbake in325°F (160°C)oven for35 to45minutesoruntilno longerpink inside.Uncoverandbake5to10minutestobrown.

GrabandGoThai Finger Dinner: Slap some of the Spicy Rub on store-boughtschnitzel-cutturkeyorporkandslicedextra-firmtofu(about3cups/750mL)andpoursomeappleciderorjuiceovertop.Bakein400°F(200°C)ovenfor20to30minutes.Servewithabagofrootvegetablechips.

SesameBroccoliSalad

SERVES

8

PREPARATIONTIME

20MINUTES

TipAjarofgratedgingerrootlastsweeksinthefridgeanddoesnotdevelopanoff-flavourlikeprocessedgarlic.Useextrasinastir-fry.Orbuyjust1inch(2.5cm)ofthefreshrootatthegrocerystore.

Here’sauniquewaytocookbroccolianytimeyouhavetheovenon.

2headsbroccoli¼cup(50mL)sesameseeds,toasted,ifpossible¼cup(50mL)ricewinevinegar¼cup(50mL)low-sodiumsoysauce1tbsp(15mL)oliveoil1tbsp(15mL)toastedsesameoil1tsp(5mL)gratedgingerroot

Washbroccoli.Breakoff florets;peel stems ifdesiredandcutinto2-inch(5cm)pieces.Placeinbowl.In small bowl, combine sesame seeds, vinegar, soy sauce,olive oil, sesame oil and gingerroot; pour over broccoli.Placebroccolionlargebakingsheet.Bakein325°F(160°C)ovenfor30minutesoruntilbroccoli is softandsoaksupsomeofthesauce.Servewarmoratroomtemperature.

SalmonwithSpinachandFetainParchment

SERVES

4

PREPARATIONTIME

20MINUTES

TipsForchildrenwhoarenotkeenonfish,add1tbsp(15mL)packedbrownsugar and1 tsp (5mL)butter to eachpieceof fish.Omit spinachandaddwhatevervegetabletheylike:trygratedcarrots,slicedredpepperorfrozengreenpeas.

Thismeal standsalonewithouta starch sidedishbut if you like tryapolenta roll. These rolls aremadewithwhole-grain cornmeal and arenormallysoldinthedelisectionornearthedriedpasta.Theylooklikeabig yellow sausage wrapped in plastic. Simply cut some slices, brushwith olive oil and bake on a baking sheet, uncovered, alongwith thesalmon.Theroundyellowdiskswillcomplementtherectangularorangesalmon.

Ifsomeoneinyourfamilyhatessalmonbutyouwouldliketoservethisto the rest, simply substitute boneless skinless chicken breasts andproceedwiththerecipe.Increasebakingtimeto30to40minutes.

Great “wow” factor forwhenyouhavecompany.Substitutealuminumfoil for the parchment if you prefer, but the parchment does make anicerpresentation.

2pkg(each10oz/300g)frozenchoppedspinach,thawed8oz(250g)lightfetacheese,crumbled

1clovegarlic,minced1tsp(5mL)driedoregano4pieces(4to6oz/125to175geach)freshsalmonfillet2piecesfreshsalmonfillets(optionalextrasforlunch)1lemon,sliced12chivesSaltandpeppertotaste

Cut4piecesofparchmentpaperabout18inches(45cm)long. (Cutoneextrapiece ifyouaremaking leftovers forlunch.)Setaside.Squeezeasmuchwateraspossiblefromspinach;breakupinto bowl. Crumble feta into spinach; add garlic andoregano.Divideinto4equalmounds;placeeachincentreof parchment paper. Place piece of salmon on top ofspinach. Top with slice of lemon and 3 chives. Sprinklewithsaltandpepper.Liftsidesofparchmentandfoldaccordion-style, leavingacoupleofinchesofspaceforheattocirculate;crimpedgesand place on baking sheet. (Freeze in resealable plasticbags for up to 2 weeks.) Bake on baking sheet in 400°F(200°C) oven 20 to 30minutes from frozen, or 15 to 18minutesiffresh,oruntilpaperturnsbrownandpuffyandfishflakeseasilywhentestedwithfork.

GrabandGoHoneyMustardSalmonSandwich:Mashcookedsalmonwith1tbsp(15mL) honeymustard and 1 tbsp (15mL) capers and place on awholewheathamburgerbun.Wrapandrefrigerateforupto48hours.

CeleryPeanutButterLogs

SERVES

4

PREPARATIONTIME

2MINUTES

TipTryswitchingtoalmondbutteronceinawhile.Ithashalfofthefat,isneverhydrogenatedandhastwicethecalciumofpeanutbutter.

Make sure these ingredients are on the table any time you think yourkidswillturnuptheirnoses(likeatthelambstew),andtheywillknowtheyhaveanoptiontomakethemselvesanalternative.

½headcelery½cup(125mL)peanutbutter

Clean celery stalks and let kids scoop their own peanutbuttertofillthehollow.

Week6ShoppingList

YOUNEED:

*Wholewheathamburgerbuns(2)*Cheddarcheese(1lb/500g)Creamcheese(½cup/125mL)Lightfetacheese(8oz/250g)*Pâté(2types)Salmonfillet,4pieces+*2pieces(4to6oz/125to175geach)Bonelesslamb,cubed(12oz/375g)*Porkschnitzel(1lb/500g)Chickenbreasts,bonein,8(3lb/1.5kg)*Extra-firmtofu(12oz/350g)*Carrots(2lb/1kg)Greenonions(3)Redandyellowpeppers(1each)Onion(1)Lemons(2)Parsley(1bunch)Chives(1bunch)Celery(1head)Garlic(9cloves)Bakingpotatoes(6medium)Gingerroot(1tsp/5mLgrated)Broccoli(2heads)Frozenchoppedspinach(2pkg,10oz/300geach)Frozenlimabeans(2cups/500mL)

CHECKYOURPANTRYFOR:

Brownsugar(¼cup/50mL)Parchmentpaper(1pkg)Cannedchoppedtomatoes(1can,19oz/540mL)Kalamataolives(8)Capers(2tbsp/30mL+*1tbsp/15mL)Dijonmustard(2tbsp/30mL)Honeymustard(1tbsp/15mL)Toastedsesameoil(1tbsp/15mL)Vegetableoil(2tbsp/30mL)Oliveoil(2tbsp/30mL)*Wholegrainryecrackers(1pkg)Ricecrackers,anykind(1pkg)*Rootvegetablechips(1pkg)Butter(2tsp/10mL)*Appleciderorjuice(2cups/500mL)Salsa(1cup/250mL)Sesameseeds(¼cup/50mL)Low-sodiumsoysauce(¼cup/50mL)Coconutmilk(2tbsp/30mL)Peanutbutter(1cup/250mL)Currypowder(2tsp/10mL)Cayenne(2tsp/10mL)Five-spicepowder(1tsp/5mL)Garlicpowder(1tsp/5mL)Groundcumin(¼cup/50mL)Hotpepperflakes(½tsp/2mL)Paprika(2tbsp/30mL)Driedoregano(4tsp/20mL)

Driedrosemary(1tbsp/15mL)Ricewinevinegar(¼cup/50mL)Redwinevinegar(2tbsp/30mL)

Notes

*Serveittonight.

*grabandgoitems

WEEK7

Part of my work involves teaching kids to cook (and taste). It’sincrediblyrewarding.Theycomewith fewpreconceptionsofhowfoodshouldtaste.I’vefoundthatoncekidshaveinvestedeffortinmakingthedish,theywillbeveryinterestedinatleasttryingitwhenit’sserved.Weencouragekidstotryeverythingduringclass.Wetrytousethephrase“It’snotmy favourite” insteadof “Ewwww,”andweall get along justfine!The squishy texture of the raw sausage in theQuick Italian Sausage

andKidneyBeanSoupforthisweekputoffanumberofkids—untiltheysmelled itcooking.Thekidneybeanswereoften left in thebowlbutafew snuck in hungry mouths. The peppers became fun when one kidfoundababypepper insideherbigone;pepperpearldivingbecameasportthatday.Thefirsttimewemakeanythinginclass, it’sallaboutexposure,not

about how much gets eaten. Sausages become demystified, beansbecome not so bad and peppers become downright fun. Next timeingredientsaremorefamiliarandthereforemorelikelytobeeaten.Wemakethissoupinourcookingclassoftenbecausethekidsloveitanditis fun. Only I know howmuch lycopene is in the tomato sauce, howmuchfibreisinthebeansandthattheantioxidantsinthepepperswillbelifelongfriends.Asusual, these recipes aremostly for four servings. Just scaleup to

accommodatehouseguests.

Houseguests!

*AsparagusinItsOwnJuices*BarleyRisottoQuickItalianSausageandKidneyBeanSoupCrustlessBroccoliandCheeseQuiches*BeefTenderloinSteakswithPeppercornRubWORKSCHEDULE

1. Rinseasparagusandsetasideuntilreadytocooksteaks.2. CookbarleyforBarleyRisottoandstoreinfridgefortonight.3. StartQuickItalianSausageandKidneyBeanSoupuptothesimmerstage.Watchandturnoffafter30minutesuntilyoucancompleteit.

4. BakeCrustlessBroccoliandCheeseQuicheswhilesoupandrisottosimmer.Refrigerateorfreeze.

5. Prepare Peppercorn Rub and rub beef tenderloin. Wrap well inplasticwrap; store in fridge until you are ready to cook tonight’ssupper.

6. CompleteQuickItalianSausageandKidneyBeanSoup.

AsparagusinItsOwnJuices

SERVES

4

PREPARATIONTIME

4MINUTES

TipUnsaltedbutter tends tobe a fresherproduct as the salt canmask thelessfreshflavour.Saltinbutteralsocausesittoholdmorewater,whichcanaffectyourbaking.

Prepare just before reheating quiche or cooking steaks. This does notstorewelluncookedoncethestemsarecutandthelemonisadded.

1½lb(750g)freshasparagus(thethinnerthebetter)1tbsp(15mL)water½tsp(2mL)saltPeppertotaste2tbsp(30mL)unsaltedbutterHalflemon

Cut or break off tough bottom end of asparagus anddiscard.(Orfreezescrapsforsoup.)Rinsewellundercoldwater,wrapinacleanteatowelandstoreinfridge.Placeasparagus on microwavable serving dish large enough tohold them slightly overlapping in sunburst pattern, tipsfacingin.Sprinkle with water, salt and pepper; dot with butter.Squeeze lemon over top. Coverwith vented plasticwrap.

Microwave on high for 5 minutes until bright green.(Leftoverscanbecoveredandrefrigeratedupto3days.)

BarleyRisotto

SERVES

4

PREPARATIONTIME

5MINUTES

TipBarleyishealthierthanriceorpotatoes.Onceyourkidstasteitschewynuttiness, theywillbemoreopentoothermoreexoticgrains.Try thisrecipeacoupleoftimesbeforegivingup.Theymayshunitatfirstbutaddingalittlebuttermakesittastelike“babypopcorn.”

Thisrisottoiscreamyandcheesyliketherealthingbutusesahealthiergrain.

1cup(250mL)potbarley3cups(750mL)chickenstock(homemadeorfrozen)¼cup(50mL)gratedParmesancheeseSaltandpeppertotaste

In saucepan, simmerbarley in chicken stockuntil tender,adding water if necessary, about 50 minutes. Drain anyliquid. Transfer to microwaveable dish; cool, cover andrefrigerateforupto48hours.Toserve,microwaveathighfor4 to8minutesuntilhot.Stir inParmesancheese,saltandpepper.

GrabandGoBarley Salad: Pour some olive oil and redwine vinegar over leftoversandaddanyextraasparagus.Toss insomeshreddedCheddar,saltandpepperanditisagreatlunchsalad.

QuickItalianSausageandKidneyBeanSoup

SERVES

8

PREPARATIONTIME

15MINUTES

TipsAromaticwithaniseandotherherbs,asmallamountofItaliansausagegives body to this easy, chili-like soup,which is perfect to servewithcrustyFrenchbread.

Ifyoucan’tfindItalianseasoning,makeyourownbymixingdriedbasil,thyme,oreganoandrosemaryinamountsthatyoulike.Ifyoulovebasil,goheavyonthatuntilyouadduptotwoteaspoons(10mL)total.

Recipes like these which can simmer for up to two hours make theprocessofcookingmanythingsatoncepossible.Trytofindgoodbeefstock in the freezer section of the grocery store. It is nutritionallysuperiortocanned,andfarlesssalty.

4oz(125g)Italiansausage1largeonion,finelychopped2clovesgarlic,minced2sweetgreenpeppers,seededandchopped2tsp(10mL)Italianherbseasoning2cans(19oz/540mLeach)tomatoes,chopped2cans(19oz/540mLeach)tomatosauce2cups(500mL)beefstock

1cup(250mL)dryredwine2cans(19oz/540mLeach)redkidneybeans

Removecasingsandcrumblesausageinto12-to16-cup(3to 4 L) saucepan. Cook over medium-high heat, stirring,untilbrowned lightly.Addonion;cookuntilbeginning tobrown. Empty onto paper towel to drain off most of thedrippings.Add garlic, green peppers, herb seasoning, tomatoes andtheir liquid, tomato sauce, beef stock and wine. Returnsausage mixture to pan and bring to boil; cover, reduceheatandsimmer30minutes.Stirinkidneybeansandtheirliquid(whichwillthickenconsistencyofsoup).Ifyoulikethinnersoup,drainandrinsebeansbeforeadding.

GrabandGo1This is a great freezer recipe. Simply scale it up and freezewhat youdon’t serve. Freeze for up to 6 weeks in single-serving sizes to makereheatinginthemicrowavefastandconvenient.

GrabandGo2Sausage and Sauerkraut on a Bun: While you have the package ofsausageoutyoumayaswellbakeextrassotheyarereadyforaquickiemeal. Place all extra sausages onbaking sheet linedwith foil. Bake in400°F(200°C)ovenfor15to25minutes,dependinguponthethicknessofthesausage.Besuretheyarefirmandnolongerpink.Youmaywanttobroilfor2minutesattheendtogivethemthatbarbecuedlook.Drainandpatwithpapertowelbeforeyoustoreinaresealableplasticbaginthefridgefor3daysorfreezerfor3weeks.Theyjustneedaquickzapin themicrowave toheat.Drainacanof sauerkraut inacolanderandrunundercoldwatertoremovesomeofthesalt.Thecabbageisagreat,healthyvegetable,butthesaltcontentdetractsfromitshealthfulness.Abun,somemustardandyourcarkeys,andsoccernightneverlookedsosimple.

CrustlessBroccoliandCheeseQuiches

SERVES

6

PREPARATIONTIME

10MINUTES

TipI’vesaiditbefore:Forkidswhoshungreen,omitthebroccoliandstartwith freshmint. Even onemint leaf has similar nutritional value andbreaksdownthemyththatgreenstufftastesbad!Letthempickaleafortwoandleaveitatthatforaweekortwo.Stepituptofreshbasilwhentheyseemready.Innotime,theywill tryfreshbabyspinachandthenthereisnostoppingthegreatgreengiant!

Servewithasparagusspearsoragreensalad.

2tsp(10mL)butterorbutter-flavouredcookingspray1cup(250mL)creamcheese1cup(250mL)frozenbroccoli1cup(250mL)shreddedCheddarcheese¼cup(50mL)milk8extra-largeeggs1tsp(5mL)driedoregano¼cup(50mL)drybreadcrumbs(optional)4sheetsphyllopastry(optional)

Butter or spray 6 mini deep foil pie plates with cookingspray.Spreadcreamcheeseevenlyinbottomsofpans;setaside.Warm broccoli inmicrowave; press between paper

towelsuntilasdryaspossible.Arrangeovercheese.Inlargebowl,mixCheddarcheese,milk,eggsandoreganowithforkbriskly.Pouroverbroccoli.Ifdesired,sprinklepieswithbreadcrumbs.Layonecornerof one phyllo sheet on top of each pie and spray withcookingsprayorbrushwithbutter.Foldinhalfandsprayagain. Fold into quarters and spray again. Scrunch upedgestofitdish.Bakein425°F(220°C)ovenfor30minutesuntiljustfirm.(Let cool and freeze for 4 hours. Cover with foil andrefrigerate up to 48 hours or freeze up to 3 weeks. Toreheat,uncoverandplaceincoldoventhenturnovenonto350°F/180°Candbakefor30to40minutesjusttowarmthrough.Thegentlewarmingpreventsrubberyeggs.)

BeefTenderloinSteakswithPeppercornRub

SERVES

4

PREPARATIONTIME

10MINUTES

TipsBagsofwhole leaf saladarebetter thancut leaf salad,but theydogobadquicklyonceyouopenthebag.Don’tbetemptedtobuythelettucefrom the open bins at the grocery store since the factory packaging ismorehygienic.(Youneverknowwhosehandshavebeeninthosebins.)Tokeepthebagsfresherlonger,rollleavesinapapertowel.

Whilealittlemoreexpensive,tenderloinsteaksareuniformlytenderandnotatallgristly.Itisoftentheveinytextureofsomecutsthatturnkidsoff.Youmayomittherubforthekidsbutalittlesoysaucewillmakeforgoodcolourandflavour.

servewithBarleyRisottoandAsparagusinItsOwnJuices,ifdesired.

2tsp(10mL)pepper2tsp(10mL)groundginger1tsp(5mL)groundcardamom2clovesgarlic,minced¼cup(50mL)low-sodiumsoysauce4beeftenderloingrillingsteaks,4to6oz(125to175g)each2naveloranges1pkg(8oz/227g)mixedgreens

In small bowl, combine pepper, ginger, cardamom andgarlic; mix in soy sauce. Rub all over steaks. (Leavechildren’sportionsplainifdesired.)Placesteaksinroastingpan.Placeplasticwrapdirectlyonsurface of meat. Let sit in refrigerator up to 8 hours.(Freeze for up to 3 weeks; thaw in refrigerator for 24hours.) Slice oranges into wedges; store in covered bowluntilreadyforuse.Roast, uncovered, in 425°F (220°C) oven for 10 to 15minutesoruntilmeat thermometer registers140°F (60°C)forrareor160°F(71°C)formedium.Arrangemixedgreensonplatter;topwithsteaks.Surroundwithorangewedges.

GrabandGoPenneStrawsandPeas:Mostkids like tomatosauce, sowearealwayslooking for ways to get other good nutrition into it. Here is a quickweeknight meal that requires no cooking, is low fat, meatless andcontainssoywhichisgoodforallofusandtheplanet.Emptyonecan(24oz/680mL)tomatosauceintoapotwhileyouboilwaterforpastainanother.Add6oz(170g)VeggieGroundRoundtothetomatosauceandwarmthrough.Warmabighandfuloffrozenpeas(½cup/125mL)inthepastawaterforthefinal2minutes.Whenwaterboilsadd2to4cups(500mLto1L)ofwholewheatpenneandcookuntilalmostsoft.Drainpastaandtosswithsauce;topwithParmesan.Or,ifyouhaveanyfunleftinyou,servethepastaandpeas(tossedwithalittleoliveoilsoitdoesn’tstick)withthesauceseparate.Letyourkidsusethepenneasstrawstosuckupthesauce.Watchlittleonessotheydon’tsucktoohardandgetapeacaughtinthethroatintheirnew-foundzealforpeas.It’sallinthepresentation.Relaxandlaughwithalittleredwine.Botharegoodforyou.

Week7ShoppingList

YOUNEED:

*Sandwichbuns(4)Eggs(8extra-large)GratedParmesancheese(¼cup/50mL)Creamcheese(1cup/250mL)*ShreddedCheddarcheese(1cup/250mL+2tbsp/30mLapprox)Milk(¼cup/50mL)Phyllopastry(4sheets)Frozenbroccoli(1cup/250mL)*Frozenpeas(½cup/125mL)Potbarley(1cup/250mL)Italiansausage(4oz/125g)Beeftenderloingrillingsteaks,4(4to6oz/125to175geach)*VeggieGroundRound(6oz/170g)Onion(1)Mixedgreens(1pkg)Asparagus(1½lb/750g)Lemon(half)Garlic(4cloves)Greenpeppers(2)Naveloranges(2)Minifoilpiepans(6)

CHECKYOURPANTRYFOR:

Drybreadcrumbs(¼cup/50mL)

Chickenstock(3cups/1.5L)Beefstock(2cups/500mL)Dryredwine(1cup/250mL)Breadcrumbs(¼cup/50mL)Redkidneybeans(2cans,19oz/540mLeach)Cannedtomatoes(2cans,19oz/540mLeach)Tomatosauce(2cans,19oz/540mLeach+*1can,24oz/680mL)*Sauerkraut(1can,19oz/540mL)Low-sodiumsoysauce(¼cup/50mL)Oliveoil(2tbsp/30mLapprox)Redwinevinegar(1tbsp/15mLapprox)Unsaltedbutter(2tbsp/30mL)Butter(2tbsp/30mL)*Wholewheatpenne(1pkg,1lb/450g)Driedoregano(1tsp/5mL)Groundginger(2tsp/10mL)Italianherbseasoning(2tsp/10mL)Groundcardamom(1tsp/5mL)

Notes

*Serveittonight.

*grabandgoitems

WEEK8

I grew up with a French-Canadian mother who would often take mysisters and me back to her childhood home, the small town ofBuckingham,Quebec.Itwasalwaysaplaceofhappiness,cousinsIcouldbarely understand and food. Ma Tante and Mon Oncle were likegrandparentstomeandGrandmèrealwayssmelledofhomeintheformofburnttoast.Hereweusedtositdowntoahugemealinthemiddleofthedaywhenthemenwouldcomehomefromthefactoryforlunch.Myentiremorningwasspentplayinginthewideopenfieldoutback

with the smellsof roastingmeats and,my favourite, chicken stewanddumplings wafting out through the window.We would sit down at atablestackedwitheverykindofcomfortfoodyoucouldimaginefor12to 18 people. I learned to love potatoes in all their forms and manyvegetablesfreeforthetaking.Thevarietyateachmealwasendlessandcolourful.Therewasneveranycommentaboutwhatweateordidnoteat,orhowmuchofitwasgoodforyou.Itwasreal,well-preparedfood,andyouwouldhavetobecrazytoturnyournoseupatanything.ItwasalsoherethatI learnedtosayyestosugarpieandhideit inmyroomuntilIcouldmakespaceforitinmyfullbelly.Gone are those easy, idyllic days inmy fast-paced life but I suredo

closemyeyesand imagine themevery single time I eatParsnipPuréeChickenStew.IthasallofthetasteoftanteLouise’sbutnoneofthesinsthatyouwouldexpectfromaFrench-Canadiankitchen.

ClassicComfortFood

ParsnipPuréeChickenStewTunaSailboatsforKids*RoastBeefwithRosemaryandGarlicVeggies*SteamedDillyCarrotsWORKSCHEDULE

1. CookParsnipPuréeChickenStewtosimmerstage.2. While chicken is simmering, prepare Tuna Sailboats and store infridgeorfreezer.

3. CompleteParsnipPuréeChickenStewandfreeze.4. Complete roast beef recipe up to and including refrigeration stepuntilyouarereadytocooktonight’sdinner.

5. SteamedDillyCarrotscanbepreparedandrefrigerateduntilyouarereadytocookanynight’ssupper.

ParsnipPuréeChickenStew

SERVES

4+2

PREPARATIONTIME

20MINUTES

Most stews use flour to thicken but we use parsnips here for threereasons:toavoidthewhiteflourstarch,toaddvitaminsandfibreand,sinceitishidden,itisimpossibletopicktheparsnipsout!

2lb(1kg)bonelessskinlesschickenthighs

2tsp(10mL)canolaoil1mediumonion,chopped1tbsp(15mL)butter4mediumparsnips,peeledandcutintolongchunks2stalkscelery,chopped1tsp(5mL)driedsage1tsp(5mL)poultryseasoning2cups(500mL)chickenstock2cups(500mL)babycarrots,cutintothirds2cups(500mL)frozenpeas4smallwholewheatorpumpernickelbuns

Rinsechickenandpatdrywithpapertowel;cutinto2-inch(5cm)pieces.In largepot,heatoil.Stir inonionandcookonmedium-highfor4minutes.Addbutter;brownchicken,inbatchesandwithoutcrowding.Removefrompanandsetaside.Addparsnip,celery,sageandpoultryseasoningtopot;stirfor30seconds.Addstockandupto2cups(500mL)waterjust to cover. Bring to boil; reduce heat to medium-low.Simmerfor12to15minutestosoftenparsnips.Usinghandblender,puréeintothickersaucelikeconsistency.Add carrots and chicken; simmer 20 to 30 minutes untiljuices run clear when chicken is pierced. Add peas andwarm through, 1 to 3 minutes. (Freeze up to 1 month.Thawinrefrigeratorovernight.Microwaveathigh15to30minutesdependingonservingsize.)To serve, scoop out centre of each bun; spoon stew intobunsforafunpresentation.

TunaSailboatsforKids

SERVES

4+4

PREPARATIONTIME

10MINUTES

TipTheseareapoorman’scrabcakethatadultswilleat.Thetunaisfamiliarsomanykidswillatleasttryit.Theomega-3fattyacidsinfishandeggsisessentialforkids’growingbrains.

Ameal strictly for kids, these aremeant tobe eatenwith littlehands,playedwithandenjoyed.

2cans(7oz/200geach)tuna,drained2mediumcarrots,grated2eggs2cups(500mL)drywholewheatbreadcrumbs¼cup(50mL)lightmayonnaise1tbsp(15mL)vegetableoil2stalkscelery2to4sliceswholewheattortillas

In large bowl,mix tuna, carrots, eggs, bread crumbs andmayonnaise until combined. Form into 8 egg-shapedpatties with dip in middle to make a fat “canoe.” Innonstick skillet, heat oil; fry patties on both sides untilgolden.(Letcool;wrapseparatelyandrefrigerateforupto2days.Microwaveondefrost for2to5minutestowarm

through.)To serve, slice celery into thin sticks and tortillas intotriangles.Cutslit intotopoftortillatrianglesocelerycanbethreadedthrough.Letkidsusethepattyasaboat,addacelerymastandtortillasailatthetable.

RoastBeefwithRosemaryandGarlicVeggies

SERVES

4+4

PREPARATIONTIME

10MINUTES

TipFreeze remaining beef stock in ice cube trays. These are better thanbouilloncubesandjustasconvenienttoaddtoanysauce,souporevencookedrice.(Anamazingtreatforthefamilydogonawarmday!)Everyfamilylovesroastbeefnightandtogetherwithroastedvegetablesit’sacomplete meal. Cutting the roast in half cuts down cooking time andensuresleftovers.

8clovesgarlic2tbsp(30mL)steaksauce1tbsp(15mL)Dijonmustard1sprigfreshrosemary(or1tsp/5mLdried)2tbsp(30mL)oliveoil4mediumrednewpotatoes1cup(250mL)babycarrots1mediumsweetredpepper,seeded,coredandquartered3lb(1.5kg)sirlointipovenroast,cutinhalfcrosswise½cup(125mL)beefstock1cup(250mL)redwine

Using garlic press, smash garlic. Add to large shallowbroiling pan. Mix in steak sauce, mustard, rosemary and

oil.Cut potatoes into quarters. Roll potatoes, carrots and redpeppers in oil mixture to coat. Spread vegetables out inpan,leavingspaceincentreforthe2piecesofmeat.Smearmeatwithanyofthemustardmixtureonbottomofpan. Pour in beef stock. (Cover and refrigerate up to 8hours.)Place roasting pan in cold oven. Turn oven to 350°F(180°C); roast for 1 hour or until an instant-readthermometer reads 130°F to 135°F (54°C to 57°C) formedium-raretomedium.Transfer roast to cutting board; let stand for 5 minutesbeforecarving.Meanwhile,broilvegetablesfor2to4minutesuntilcrispy,watching closely. Place vegetables on platter. Pour redwine into pan; stir and scrape up brown bits. Servewithroast.

GrabandGoBeefandPastaToss:Leftoversaregreatthenextdayforsandwiches,butifyouwanttocreateanewdish,makethispastasalad.Cook4cups(1L)wholewheatpenne;drain.Tossleftovermeatwitha16oz(454g)jarofmildsalsa,asmall jarofmarinatedmushroomsandagratedcarrot.Toss pasta andmeat together in a large bowl and topwith Parmesancheesejustbeforeserving.Asidesaladcompletesthemeal.

SteamedDillyCarrots

SERVES

4+4

PREPARATIONTIME

2MINUTES

Twominutespreptimegivesyouthefastestsidedisharound,andkidslovethesesweetcarrots.

2lb(1kg)babycarrots3tbsp(45mL)water1tbsp(15mL)liquidhoney1tsp(5mL)dillweedPincheachsaltandpepper

Into large microwaveable bowl, toss together carrots,water,honey,dillweed,saltandpepper.Cover with plastic wrap.Microwave on high for 8 to 15minutesuntilcrisp-tender.

GrabandGo1PuréedCarrotSoup:Warmleftovercookedveggies inapotwithequalamountofchickenorbeefstock.Puréewithhandheldblenderandthinas desired. Depending on the stock, you may need to add salt andpepper.Serve thiswithwholewheatbagels,creamcheeseandsmokedsalmon.AsideplatterwithrawsnowpeaswithMexicanDressing(page141)willsetoffthesecoloursandflavours.

GrabandGo2GrilledCheeseOptions:Gettingkidstomaketheirownmealsasearlyaspossibleisahugebonusnotonlyforthechiefcookbutalsoforthelittleone’sself-esteem.Sandwichpressesareagreatwaytogetkidsstarted.Simply lay out some butter, bread, sliced Cheddar, sliced Swiss, ham,smokedturkeyandsomeketchup.Letthekidsbuildtheirownsandwichandplaceitinthegrillingmachine.Alittlehelpwiththoseunder12isagoodideasincethesethingscangethot.ServewiththeleftoversteamedDilly Carrots and ketchup. Once kids get the hang of it, they canexperimentwithdessert sandwichgrills.Tryapplepie fillingandBrie,peanutbutterandjam,pumpkinpiefilling.

Week8ShoppingList

YOUNEED:

*Wholewheatbagels(4)Wholewheatorpumpernickelbuns(4)Wholewheattortillas(6)Eggs(2)*GratedParmesancheese(1cup/250mL)*Creamcheese(8oz/250gpkg)Chickenthighs,boneless,skinless(2lb/1kg)Sirlointipovenroast(3lb/1.5kg)*Smokedsalmon(4oz/125g)*SlicedCheddarcheese(4oz/125g)*SlicedSwisscheese(4oz/125g)*Slicedham(4oz/125g)*Smokedturkey(4oz/125g)Onion(1)*Mixedgreens(1pkg)Parsnips(4)Rednewpotatoes(4)Carrots(2)Babycarrots(3lb/1.5kg)*Snowpeas(4cups/1L)Celery(4stalks)Redpepper(1)Garlic(8cloves)

Frozenpeas(1pkg,1lb/450g)Freshrosemary(1sprig)

CHECKYOURPANTRYFOR:

Butter(1tbsp/15mL)Redwine(1cup/250mL)Drybreadcrumbs(2cups/500mL)Cannedtuna(2cans,7oz/200geach)Dijonmustard(1tbsp/15mL)Steaksauce(2tbsp/30mL)Oliveoil(2tbsp/30mL)Vegetableoil(1tbsp/15mL)Canolaoil(2tsp/10mL)*Chickenstock,frozen(8cups/2L)Beefstock(½cup/125mL)*Wholewheatpenne(1pkg,1lb/450g)Lightmayonnaise(¼cup/50mL)*Marinatedmushrooms(1smalljar)*Mildsalsa(1jar,16oz/454g)Honey(1tbsp/15mL)Poultryseasoning(1tsp/5mL)Driedsage(1tsp/5mL)Drieddillweed(1tsp/5mL)

Notes

*Serveittonight.

*grabandgoitems

WEEK9

Once,whenIhadfivevegetarianhouseguests,Iabandonedthemalltogoouttoapartyatmypublishers.MyguestsdinedonwhatIhadleftbehind.The people I met at the party that night were all impressed that I

could calmly talk about the future of this bookwhile I had a hungryhouseful,butIhavealwaysbeenmostcomfortablebeingwellaheadofschedule.Asmyhusbandhas finally learned, 6or6:30means5:59 tome. Being prepared is more than just the Girl Guide’s law, it is themother’scredo.Whenthefoundationsofamealaremade,thenanyonecanwarmitupandputitonthetable.Guiltdisappearsastheicemeltsoff the frozen Molasses Lentil Soup. Peace sets in when Tofu CaesarSaladneedsonlyabagtobeopenedandatosstoits leaves.Harmonyhappens when your guests ask for the recipe because their kidspromptedthemtodoso.Business(studies,groceries,laundry,PTA…)iswellunderwaywhenourlivesarenourishedwithgoodfoodandgreatfriends—whodon’tmindfeedingthemselvesonceinawhile.Scaleuprecipestoserveallyourhouseguests.

VegetarianVisitors

MolassesLentilSoupEasyMinestrone*PoppySeedNoodlesTofuCaesarSalad*LemonyBakedShrimp*AsianSproutandRedPepperSaladWORKSCHEDULE

1. TheMolassesLentilSoupandEasyMinestronecanbecookedatthesametimeintwoseparatepots,whichsavessteps.Chopandcooktwo onions together and then divide into two large pots, thencontinueonwiththeMolassesLentilSouprecipe.

2. When you get to the stage of simmering lentils, start on EasyMinestrone.Completebothsoupsandstoreinfreezer.

3. CompletePoppySeedNoodlesandstoreinfridge,covered.4. MixTofuCaesarSaladdressingandstoreinfridgeuptooneweek.Prepareandstoregreens.

5. AssembleLemonyBakedShrimp,coverandstore infridgeupto6hoursuntilyouarereadytobakefortonight’ssupper.

6. Toss Asian Sprout and Red Pepper Salad together and refrigerate,covered,untilsuppertime.

MolassesLentilSoup

SERVES

8

PREPARATIONTIME

18MINUTES

TipsUsingredlentilsmakesforprettycolourbutalsoafast-cooking,smoothsoup.Lettingyourkidsaddalittleextramolassesatthetableisagoodwaytostartthemoffonthisone.Rememberthatmolassesisasourceofiron,notjustsugar.

Ifyouaremakingbothsoups,cook2onionshereandremovehalfoftheonionstosecondverylargepotandsetasideforEasyMinestrone(page79).

Thesweetnessofthissouphasconvertedmanyalentilhater.

2tsp(10mL)canolaoil1onion,chopped2cups(500mL)redlentils2redpotatoes,diced2carrots,diced8cups(2L)chickenstockorwater1cup(250mL)frozencorn1tbsp(15mL)driedoregano2cups(500mL)tomatojuiceorV-8Juice¼cup(50mL)lemonjuice

3tbsp(45mL)molassesSaltandpeppertotaste

In very large pot, heat oil. Add onion; cook for about 4minutestosoften.Stir red lentils, potatoes and carrots into onions. Addchicken stock andbring toboil.Reduceheat and simmer15minutes.Addcorn,oregano,tomatojuice,lemonjuiceifdesiredandmolasses.Bringtosimmer;coverandsimmer5minutes.Addsaltandpepper.(Refrigerateupto4daysorfreezeupto6weeks.)

EasyMinestrone

SERVES

8

PREPARATIONTIME

20MINUTES

TipStir extra pesto mixed with yogurt into soup to enrich it just beforeservingifdesired.

Minusthebeefandpasta,thisrecipeisahealthy,low-caloriechoice.

1tbsp(15mL)oliveoil1cookedchoppedonion(fromMolassesLentilSoup,page78)or1onion,chopped2carrots,chopped2stalkscelery,choppedHalf each sweet red and green pepper, seeded, cored andchopped2clovesgarlic,minced2½to3cups(625to750mL)vegetablestockorchickenstock3cups(750mL)cannedchoppedstewedtomatoes1leek(whiteandlightgreenpartonly),choppedintorings1can(19oz/540mL)mixedbeans,drainedandrinsed1cup(250mL)frozenpeas3tbsp(45mL)bottledpestosauce

Inlargestockpot,heatoilandcookedonionovermedium

heat (or, heat oil; add chopped onion and cook untilsoftened,about4minutes).Addcarrots,celeryandredandgreen peppers, stirring after each addition. Add garlic,stock and tomatoes; bring to boil over high heat. Reduceheat, cover and simmer for 20 minutes or just untilvegetablesaretender.Add leek andbeans; simmer for 2minutes. Stir in frozenpeasandpesto.(Refrigerateupto5daysorfreezeupto1month.)

PoppySeedNoodles

SERVES

4

PREPARATIONTIME

2MINUTES

TipPoppyseedsshouldbefrozensothattheywillnotgorancid.Addthemtoanymuffinorbreadrecipeortrymakingapoppyseedcoffeecakeasaspecialtreat.

Usingeggnoodlesbooststheprotein.

2cups(500mL)eggnoodles1tbsp(15mL)poppyseeds1tbsp(15mL)toastedsesameoil

Inlargepotofboilingsaltedwater,cooknoodlesuntiljust-tender; drain. Add poppy seeds and oil; toss to coat.(Refrigerate up to 2 days; serve cold or reheat inmicrowavefor2minutes.)

GrabandGoProteinPoppySeedNoodles:Forvegetarianvisitors,servethesenoodlestossed with 2 cups (500 mL) mashed silken tofu to make a completeprotein.TheycanhavetheAsianSproutandRedPepperSalad(page83)whiletheresteattheirshrimp.

TofuCaesarSalad

SERVES

4+6

PREPARATIONTIME

3MINUTES

TipBuyanchovypastebecauseitcanbestoredrefrigeratedupto3monthsto use on pizzas or in tomato sauces. If you can only find cannedanchoviesthenfreezethewholethinginaresealablefreezerbag.Oneortwominutesonthecounterwillthawtheseoilyfishesenoughtopickasingleoneoutofthecanasyouneedit.

Caesar salad isa favourite formanykids.They tend to like itscreamytexure and salty nature, but we could all do without the fat-ladenmayonnaise thatmostbottledorhome recipesuse.Wehave tried thistofuversiononmanyCaesar-lovingadultsandkidsandtheycan’ttastethe difference–but their bodies notice! Be sure to use the anchovy; itaddscalciumandgoodoils.Freshlemonjuiceandexcellentoliveoilwillmakeadifference.

½cup(125mL)silkentofu2tbsp(30mL)gratedParmesancheese(approx)2tbsp(30mL)lemonjuice2dashesWorcestershiresauce1clovegarlic,minced2dashesTabascosauce1tbsp(15mL)extra-virginoliveoil1tbsp(15mL)whitewinevinegar

1tsp(5mL)mashedanchoviesoranchovypasteSaltandpeppertotaste1headromainelettuce3slicescookedbacon(optional)

Inbowl,mashtogethertofu,Parmesancheese,lemonjuice,Worcestershire sauce, garlic, Tabasco sauce, oil, vinegar,anchovies, salt and pepper. Let sit for 1 hour. (Can bestoredinfridgeforupto1week.Dressingdoesnotfreezewell.)Clean,dryandtearlettuceintopieces.(Rollinpapertowelandstoreinplasticbaguntilreadytouse.)Tosssaladwithdressing;topwithcookedbaconandextraParmesancheeseifdesired.

GrabandGoBarbecueChickenCaesarSalad:Thoughthereistofuinthedressingasprotein, adding a few ounces of chicken will make this salad into aneven more substantial meal. Thaw some boneless skinless chickenbreastsinthemicrowaveuntilsoftthroughoutandstartingtocook.Poursome barbecue sauce on the chicken and broil for 4minutes per sideuntil chicken is no longer pink inside. Slice into strips; arrange overCaesarsalad.

LemonyBakedShrimp

SERVES

4

PREPARATIONTIME

8MINUTES

TipsFreshparsleycanbestoredinaglassofwaterintherefrigeratoruptotendays.Youcanputitoutonthetablesoanyonecanpickaleafandsprinkleitontheirdinner.Whenitstartstodryout,thenhelpitdryallthe way by spreading on a cookie sheet and baking in 200°F (100°C)oven for an hour or so. Store as you would any other spice in thecupboardupto6months.

Thepeel-and-eataspectofshrimpdoesn’tappealtoeveryonesobesuretobuyshrimpthatispeeledbutfrozenrawifyourfamilydoesnotlikepeeling.Thisisagoodrecipefortheadultmealafterthekidshavetheirgrilled cheeses before soccer practice. But they will love sitting andhavingsomenoodleswithyou.

Youcansubstitute2lb(1kg)ofhalibut,cut into2-inch(5cm)cubes,for the shrimp. Do not mix with the remaining ingredients until justbeforebakingbecause the tendernessof the fish can’t take theacidofthelemonandwillgetmushy.

Serve with Poppy Seed Noodles (page 80). This is a non-vegetarianoption for this week. Vegetarians can eat the Protein Poppy SeedNoodles(seeGrabandGo,page80).

Vegetableoilcookingspray

2lb(1kg)frozenmediumrawshrimp,peeledanddeveined¾cup(175mL)drybreadcrumbs2tbsp(30mL)finelychoppedfreshparsley1tsp(5mL)gratedlemonrind½tsp(2mL)salt6clovesgarlic,minced¼cup(50mL)lemonjuice4tsp(20mL)oliveoil

Coat4individualgratindisheswithcookingspray.Divideshrimpamongdishes.In bowl, combine bread crumbs, parsley, lemon rind, saltandgarlic;stirinlemonjuiceandoil.Sprinkleevenlyovershrimp.(Refrigerateupto6hours.)Bake in400°F(200°C)ovenfor15to30minutes(shrimpwill take up to 30 minutes if cooked from frozen, or aslittle as 15 minutes if thawed in refrigerator) or untilshrimparepinkandopaque.

AsianSproutandRedPepperSalad

SERVES

4+4s

PREPARATIONTIME

10MINUTES

Thisisacolourfulandsimpleadditiontoanymeal.ServewithLemonyBakedShrimp(page82).

¼cup(50mL)low-sodiumsoysauce¼cup(50mL)toastedsesameoil2tbsp(30mL)gratedgingerroot2tbsp(30mL)ricewinevinegar4cups(1L)beansprouts1sweetredpepper,thinlyslicedorgrated

Insmallbowl,whisktogethersoysauce,sesameoil,gingerandvinegar;setaside.Rinse sprouts very well under cold running water. Drainwellandplaceinbowl.Adddressingandredpepper;tosstocoatwell.(Canberefrigeratedupto3weeks.)

GrabandGoTofuSproutSalad:Cubesomefirmtofuandtosswithextrasproutsalad.Let sit tomarinate at least 1 hour before serving. This is a nice lightmealforahotday.

Week9ShoppingList

YOUNEED:

Frozenshrimp,medium,raw,peeled(2lb/1kg)Frozenpeas(1cup/250mL)Frozencorn(1cup/250mL)Tomatojuice(2cups/500mL)Cookedbacon(3slices),optionalBonelessskinlesschickenbreasts(1lb/500g)Lemonjuice(¾cup/175mL)Gratedlemonrind(1tsp/5mL)Redpotatoes(2)GratedParmesancheese(2tbsp/30mL)Silkentofu(½cup/125mL+*2cups/500mL)*Firmtofu(1cup/250mLcubed)Carrots(4)Greenpepper(half)Redpeppers(1½)Celery(2stalks)Romainelettuce(1head)Gingerroot(2tbsp/30mLgrated)Garlic(9cloves)Leek(1)Onions(3)Freshparsley(2tbsp/30mLfinelychopped)Beansprouts(4cups/1L)

CHECKYOURPANTRYFOR:

Drybreadcrumbs(¾cup/175mL)Anchovypaste(1tsp/5mL)Pestosauce(3tbsp/45mL)Cannedchoppedstewedtomatoes(3cups/750mL)Cannedmixedbeans(1can,19oz/540mL)Worcestershiresauce(2dashes)*Barbecuesauce(¼cup/50mL)Tabascosauce(2dashes)Extra-virginoliveoil(1tbsp/15mL)Oliveoil(4tsp/20mL)Canolaoil(2tsp/10mL)VegetableoilcookingsprayWhitewinevinegar(1tbsp/15mL)Driedredlentils(2cups/500mL)Low-sodiumsoysauce(¼cup/50mL)Eggnoodles(2cups/500mL)Molasses(3tbsp/45mL)Vegetablestock(3cups/750mL)Driedoregano(1tbsp/15mL)Chickenstock(8cups/2L)Poppyseeds(1tbsp/15mL)Ricewinevinegar(2tbsp/30mL)Toastedsesameoil(1/3cup/75mL)

Notes

*Serveittonight.

*grabandgoitems

WEEK10

Imeet a lot of parentswhoworry that their kids eat like birds. “Justwait,”Itellthem.Kidsdon’tneedalotofcaloriestogetthroughthedaywhentheyarelittle,and, if theyknowhowtosay“no”whentheyarefull(insteadoflisteningtoyoururgingthemtocleantheirplates),theywillbewellpreparedforthebattleagainstadultindulgence.Ofcourse, there is somesinging thatgoeson in theheartwhenyou

seeakidhunkerdowntoagoodmeal.Whentheyaretrulyhungryandthere isno stopping them,be sure tohavegood food ready.TheywillblastthroughyourkitchenliketheTasmaniandevil.Weusedtowatchmynephewataboutage12eatcerealfromasaladbowl.Hecoulddowna box of shredded wheat in two days. We could not keep our placestocked with enough food when he was around. And then his friendswouldcomeover!Nowatoversixfeettallhecanstillout-eathisdad,buthe’sahealthy,strappingexampleofgoodfoodin,goodkidout.Inonecookingclass,Ihadapreteenalongwiththeothers,whowere

aged seven to nine. The younger ones began to insist thatwe put hisportion of our just-cooked food on a separate plate, because he coulddemolishtheplatterbeforeanyofthemcouldevenreachit.Yourkidswilleat–eventually.Focusingonlifelonghabitsratherthan

thenumberofcornnibletsingestedhelps.Andkeepingtheteenagersatthebackofthelineatanyfamilyfunctionwillbesomethingyou’llhavetogetusedtosoonenough.

SuperBowlSundayandMunchiesAllWeekLong

Lower-FatChiliConCarne*SouvlakiPorkwithTossedGreekSaladChickenStuffedwithSun-DriedTomatoesandChèvreQuinoaandCarrots

WORKSCHEDULE

1. Sauté ground beef for Lower-Fat Chili Con Carnewhile youwash

andprepareveggiesforthechiliandthesouvlaki.

2. Drain and complete chili recipe once you have removed all

vegetablesfromthesink.

3. Chop and marinate pork for souvlaki for 4 to 8 hours and serve

tonight.

4. ChopveggiesforTossedGreekSalad.Makedip.

5. AssembleChickenStuffedwithSun-DriedTomatoesandChèvre.

6. Quinoa and Carrots can be prepared on the day you cook the

ChickenStuffedwithSun-DriedTomatoesandChèvre.

Lower-FatChiliConCarne

SERVES

4+4

PREPARATIONTIME

20MINUTES

TipsLeftovertomatopasteisapaintostorebutifyoucutopenthetopandbottom of the can leaving cut ends in place and thenwrap in plasticwrap and freeze the can, it becomes a whole new convenience food.Sinceyouonlyusea spoonfulor twoat a time,youcan thawslightlyunder hot runningwater and press the bottom lid up to expose somefrozen paste.Use a sharp, hot knife to slice off the amount you need.Eachcentimetreisabout1tbsp(15mL).

Manykidswilleatchiliwithoutthebeans,sosimplyaddbeansonlytotheadultportions.

Runninghotwaterovercookedgroundbeeftakesextrafatout.Addinglotsofvegetablesupdatesthisfamilypleaser.

1lb(500g)mediumgroundbeef2cups(500mL)choppedonion2stalkscelery,chopped1sweetgreenpepper,seeded,coredandchopped2tbsp(30mL)finelymincedgarlic2tbsp(30mL)chilipowder1tsp(5mL)driedoregano

1tsp(5mL)groundcumin¼tsp(1mL)pepper1bayleaf1can(6oz/180mL)unsaltedtomatopaste2cups(500mL)cannedchoppedtomatoes¾cup(175mL)water1tbsp(15mL)redwinevinegar1can(19oz/540mL)redkidneybeans,drained1tbsp(15mL)ChiliSpice(page139)

Inlargedeeppot,sautébeefuntilnolongerpink.Pourintocolanderanddrainofffat.Runhotwaterovermeat;letsitinsinktoremoveevenmorefat.Add onion, celery and green pepper to pot; cook untilonion is translucent, 6 to 8 minutes. Add garlic, chilipowder, oregano, cumin, pepper and bay leaf; stir for 1minute. Return meat to pan; add tomato paste, cannedtomatoes,waterandvinegar.Bringtoboil;reduceheatandsimmer 15 minutes. Stir in beans; simmer 15 minutes.Removebayleafbeforeserving.StirinChiliSpice.(Freezeinsingle-servingsizesupto6weeks.)

GrabandGoBurritos:Chiliisagreat,versatilemeal.Trytofindsoftcornwraps:theyhaveadensetexturethatiscrispywhenbaked.Oilacasseroledishandlayacorn tortillaon thebottom.Warmsomechili and spreadon top.Placeasecondtortillaontopandspreadwithsomesalsaormorechili.Laythethirdlayerandsprinklewithshreddedcheese.Thiscansitintherefrigeratorforupto2days.Bake30to45minutesina350°F(180°C)oven,uncovered.Servelikeapizzaandsliceintotriangles.

SouvlakiPorkwithTossedGreekSalad

SERVES

4+4

PREPARATIONTIME

15MINUTES

TipIfyourkidsareveryparticularaboutfoodstouchingeachotherthenlaythesaladoutonaplatterandcoverwithplasticwrap.Leaveolivesinaseparatedishforadultstoenjoy.

Servethiswithamixedgreensaladandwholewheatpitapockets.Souvlaki:

2lb(1kg)porktenderloin¼cup(50mL)oliveoil1clovegarlic1tsp(5mL)driedoreganoSalttotasteHalflemon

Salad:

1cucumber1sweetredpepper3stalkscelery½cup(125mL)blackolives

Dressing/Dip:

2cups(500mL)plainyogurt

¼cup(50mL)crumbledfetacheese1tbsp(15mL)honeyDijonmustard1tsp(5mL)garlicpowder1tsp(5mL)driedoreganoSalttotaste

Souvlaki:Cutporkinto2-inch(5cm)cubes;placeinlargeresealable freezer bag. Add oil, garlic, oregano and salt.Squeezelemonhalfintobag;addrind.Sealbagandshake.Refrigerate to marinate up to 24 hours. (Meat can befrozenupto3weeks:thawinrefrigerator.)Salad:Cutcucumber,redpepperandceleryintocubes;tosstogetherwitholives.Dressing/Dip: In bowl, mix yogurt, feta cheese, Dijonmustard,garlicpowder,oreganoand salt. Serveasdiportosswithcucumbermixture.Arrangeporkinsinglelayerinroastingpan;bakein450°F(230°C)ovenfor16to18minutesuntiljustahintofpinkremainsinside.Broilfor1to2minutestobrown.

GrabandGoPorkPicnic:Once thepork is cooked, you can freeze it to serve as anappetizeratafiresidesupperoraneat-on-the-runfingerfoodwithsomecarrot and celery sticks. Freeze it for up to 3 weeks and thaw in thefridge. Serve cold orwarm inmicrowave on defrost setting for a veryfewminutes.

ChickenStuffedwithSun-DriedTomatoesandChèvre

SERVES

4+4

PREPARATIONTIME

18MINUTES

TipYou can also use dry-packed tomatoes. Place in microwaveable dish.Coverwithwaterandmicrowaveathighfor5minutes;drainandchop.

Food,likefashion,hasitstime.Butsomethingslast:the1980spairingoftomatoesandchèvrehasbecomeatimelessclassic.Delicious!

10sun-driedtomatoespackedinoil1tbsp(15mL)lightmayonnaise(optional)2clovesgarlic,minced6oz(175g)chèvre1tsp(5mL)crumbleddriedrosemarySaltandpeppertotaste8(3lb/1.5kg)bonelessskinlesschickenbreasts

Choptomatoesroughly.In bowl, mix together mayonnaise if using, tomatoes,garlic,chèvre,rosemary,saltandpepper.Patchickendrywithpaper towels.Layout4 largepiecesof plastic wrap about 18 inches (45 cm) long; place 2breasts on each. Scoop about 1 tbsp (15 mL) cheese

mixture onto each breast. Fold breasts around cheesemixture envelope-style and turn over. Smear remainingcheesemixture on each breast.Wrap plastic around eachpair.Placepackagesinlargeresealablefreezerbag.(Storeinfreezerupto3weeks.)In plasticwrap, partially precook 4 breasts inmicrowavefor 10 to 15 minutes at high. Remove plastic wrap andplaceinbakingdish,leavingspacebetweeneach.Bake in350°F(180°C)oven for25 to35minutesoruntilnolongerpinkinside.

GrabandGoChèvreandChickenSoup:Insaucepan,bring4cups(1L)chickenstockwith2cups(500mL)watertoboil.Add2newpotatoes,scrubbedandchoppedintosmallpieces,and1tsp(5mL)driedthyme;simmeruntilpotatoes are tender. Using hand blender, purée until smooth; addchopped cooked chicken and return to boil. Reduce heat and simmeruntilchickeniswarmedthrough,2to3minutes.Addsomemilktothintodesiredconsistencybutdonotboilor itwill separate.Add saltandpeppertotasteandtopwithmorechèvreifyoulike.

QuinoaandCarrots

SERVES

4

PREPARATIONTIME

4MINUTES

TipsQuinoaisoneofthelessusedgrainsbut ithasmoremagnesium,zinc,copperandironthanbrownriceandcooksinathirdofthetime.Onceyoutrythisteenyweeniepowerhousewithbutter,youwillgetoveritsweirdname,whichispronouncedkeenwa.

Ifyouwanttoskipthenewgrainorjustcouldnotfinditatthegrocerystore,substituteanypasta,buttheorzofromWeek5wouldbejustfine.

Thisisagreatsidedishthedayyoucookyourchicken.

2cups(500mL)waterorchickenstock1cup(250mL)quinoa2cups(500mL)frozenslicedcarrots1tbsp(15mL)butterSaltandpeppertotaste

Inlargepot,bringwatertoboil.Addquinoa;cookfor10minutesuntilquinoabreaksupabit.Meanwhile,microwavecarrotsjusttothaw.Addtoquinoa;simmer2to5minutesuntilsoftenedandwarmedthrough.Stirinbutter,saltandpepper.(Refrigerateupto24hours.)

Week10ShoppingList

YOUNEED:

Chèvre(6oz/175g)*Corntortillas(1pkg)Wholewheatpitabread(1pkg)*Shreddedcheese,anykind(2cups/500mL)Fetacheese(¼cup/50mL)Plainyogurt(2cups/500mL)Frozenslicedcarrots(2cups/500mL)Quinoa(1cup/250mL)Porktenderloin(2lb/1kg)Mediumgroundbeef(1lb/500g)Bonelessskinlesschickenbreasts,8(3lb/1.5kg)Sun-driedtomatoes(10)Redpepper(1)Greenpepper(1)Onions(3)Garlic(10cloves)Cucumber(1)Celery(5stalks)Mixedgreens(1pkg)Lemon(half)*Newpotatoes(2)

CHECKYOURPANTRYFOR:

Blackolives(½cup/125mL)

Cannedchoppedtomatoes(1can,19oz/540mL)Redkidneybeans(1can,19oz/540mL)*Salsa(1jar)HoneyDijonmustard(1tbsp/15mL)Lightmayonnaise(1tbsp/15mL),optionalOliveoil(¼cup/50mL)Butter(1tbsp/15mL)*Frozenchickenstock(6cups/1.5L)Bayleaf(1)Chilipowder(2tbsp/30mL)Driedrosemary(1tsp/5mL)Driedoregano(1tbsp/15mL)*Driedthyme(1tsp/5mL)Garlicpowder(1tsp/5mL)Groundcumin(1tsp/5mL)Unsaltedtomatopaste(1can,6oz/180mLcan)Redwinevinegar(1tbsp/15mL)

Notes

*Serveittonight.

*grabandgoitems

WEEK11

The last twoweeksof thisbookcontainmoresophisticatedrecipes forolder,moreadventurouspalates,payingspecialattentiontofish.Addingfish to any diet is an important shift to make for overall health, butespecially for the growing brains and bodies of teenagers. There aremany schools of thought around fish these days, but the generalconsensus is that thebenefitsof freshor farmed fish still faroutweighthe potential negatives of contamination. I suppose you get to chooseyourpoison:theheart-healthyleanproteinwithomega-3brainbuildersnowversus thepossible effectsof toxins later.Thebestway tohandlethisissueistospreadoutyourconsumption.Mostexpertsagreethatyoucan eat fishup to three timesperweekwithout anyharmbeingdonewhile reaping huge benefits. Educate yourself about where your fishcomes fromand try tovary the typesyoueat. Switch itupabit fromdeepoceanfishtolakefishtobivalvesandcrustaceans.Awidevarietyensuresthatyougetgoodnutrientsandreducestheriskofbuild-upofanyonekindoftoxinfromonearea.Here are my top picks: Salmon, either farmed or wild–enjoy it in

moderation for its omega-3 goodness. Shrimp and scallops are a greatprotein to add to any pasta sauce or soup right out of the freezer.Cannedclamsmakeanamazing,leanproteinadditiontosoups.ChoosePacificsolewhenyouarelookingforamild,quick-cookingfish(Atlanticsoleisoverfished).Rainbowtroutisbeststraightupandfriedinbutterbecauseitisatenderlakefishwithgoodomega-3counts.Cannedtunaistheperennialfavouriteforitsease.Lobster(forspecialoccasionsonlysinceitsmercurylevelscanbehigh)isjustoh,sogood.

Grown-UpKidsofAllAges

*BalsamicBarleySaladSouthwesternFishSticks*CreamyBakedSalmonGuacamoleBistroBurgers

WORKSCHEDULE

1. Simmer barley for Balsamic Barley Salad. Turn off when cooked;

completelater.

2. Assemblefishsticksandfreeze.

3. Prepare the salmon and store in fridge until you are ready to

preparesupperfortonight.

4. MixtheGuacamoleandstoreinfreezer.

5. CompleteBalsamicBarleySaladand store in fridge, covered,until

youarereadytoservetonight.

6. Make the burgers last to avoid spreading any bacteria from raw

meat; freeze. Skip croutons until the day you are serving the

burgers.

BalsamicBarleySalad

SERVES

10

PREPARATIONTIME

11MINUTES

TipsBagsofpotbarleyare soldbyweight so theamountwillvary.Simplyusethewholebagandadjusttheliquidupwardasnecessary.

Neverunderestimatethepowerofthefrozenvegetable!Itisoftenmorenutritiousthanitsfreshcounterpart,whichmayhavetravelledandbeenimproperlystoredformanydays.Thawedfrozencornmixedwithsalsaisagreatdipforcornchips.

Spend a few extra dollars on a good bottle of balsamic vinegar. It ismuch less acidic than the less expensive kind and the difference isnoticeable.

2–2½(500–625mL)cupspotbarley3cups(750mL)water2cups(500mL)beefstock1cup(250mL)frozencorn1cup(250mL)frozengreenbeans1cup(250mL)frozenpeas½cup(125mL)balsamicvinegar¼cup(50mL)extra-virginoliveoil2tbsp(30mL)soysauce

Saltandpeppertotaste

In very large pot, bring barley, water and stock to boil.Reduce heat and simmer for 40 minutes until barley ischewable. Turn off heat even though there may still besomewatertoabsorb.Breakgreenbeans intobarleywhile stillwarm.Addcornandpeas;stir.Addvinegar,oil,soysauce,saltandpepper.Coverandletstanduntilcool.Emptyintoservingbowlandcoverwithplasticwrap.

GrabandGoBarley Salad with Cottage Cheese and Greens: There will be lots ofbarleysaladmadewiththisrecipeanditwillkeepinthefridgeforupto5 days. Serve itwith everything. Some lettuce and amoundof barleysalad with a mound of cottage cheese makes a nice light, complexcarbohydrateandproteinmealthatisloadedwithfibre.

SouthwesternFishSticks

SERVES

8

PREPARATIONTIME

20MINUTES

TipsPlumsauce,althoughsweet,actuallyhassomeminornutrientvalue.Notfromtheplums,butfromthepumpkinpuréethatisoftenaddedtomakethesauceorange.Whoknew?

Cornmealmakesanawesomesidedish.Inthesouth,it’scalledgritsbutin Italy it is polenta. Either way, this whole grain pasta substitute issimple. Simmer 3 parts water with 1 part cornmeal for 15 minutes,stirringoften.Addwaterasneeded.Stiringenerousamountsofsaltandpepperaswellasatablespoonortwo(15to30mL)ofbutterattheendofthecookingtimeandcallitgrits.Orpressleftoversintoacakeorloafpantobecutintosquaresandpan-friedinoliveoilandcallitpolenta.TopitwithParmesancheese.

IhavespecifiedPacificcodhereonlybecauseAtlanticcod tends tobeoverfishedandweneedtothinkaboutourplanetaswellasourplate.

ServewithplumsauceandGuacamole(page98)aswellassomefrozencornthathasbeenwarmedinthemicrowave.Theadditionofamixedgreensaladmakesthisalightandnourishingmealfullofgoodfatsandbrainfood.

1cup(250mL)yellowcornmeal2/3cup(150mL)Italianseasonedbreadcrumbs

½cup(125mL)gratedParmesancheese2tbsp(30mL)chilipowder1tbsp(15mL)agroundcumin1tbsp(15mL)garlicpowder1tsp(5mL)granulatedsugar1tsp(5mL)hotpepperflakes½tsp(2mL)whitepepper2lb(1kg)Pacificcodfillets(orPacifichaddock)½cup(125mL)milk¼cup(50mL)plumsauce

In large resealable plastic bag, combine cornmeal, breadcrumbs, Parmesan, chili powder, cumin, garlic powder,sugar,chiliflakesandwhitepepper;shakewell.Linebakingsheetsmallenoughtofitintofreezerwithfoil;spraywithcookingspray.Rinse fish under coldwater; slice into 3-x½-inch (8 x 1cm) sticks. In another freezer bag, mix plum sauce withmilk; add fish and gently toss to coat. Place 3 or 4 fishfingersata time intocornmealmixtureandshakegently.Place on baking sheet; spray top of each. Freeze 2 to 4hours;removetoresealableplasticbag.(Canbefrozenforupto3weeks.)Placedesirednumberoffrozenfishsticksonbakingsheet.Bakein375°F(190°C)ovenfor20to35minutesuntilfirmandslightlybrowned.

GrabandGoFishSticksandSweetPotatoFries:Thereareenoughfishsticksheretoserve four people twice. Try serving them a different way the secondtime.Slice3sweetpotatoeslengthwiseandthenintowedges.Tosswith¼cup (50mL)oliveoil and layoutonabaking sheet.Bake in450°F(230°C) oven for 15 minutes before you add the fish sticks on their

bakingsheet.Ketchupisthedipofchoicehere!

Guacamole

SERVES

12

PREPARATIONTIME

15MINUTES

TipStoringcutavocadoistrickybecausethefleshbrownssoquickly,butifyou spray thecut sidewithcooking spray lightlybeforewrappingandrefrigerating,youravocadoshouldstaygreen.

Avocadosareonemyfavouritefruits,fullofflavourandgoodfats.

3greenonions,trimmed6ripeavocados1tbsp(15mL)relish1tsp(5mL)driedthyme3tbsp(45mL)freshlimejuice

Using hand blender or mini chopper, finely mince greenonions, including fairbitofgreenparts tokeepdipgreenduringfreezing.Sliceavocadosinhalf;squeezeoutpitandfleshintobowl.Discardpitandskin.Addrelishandthymetoflesh;mashwith fork to leave a few chunks or use hand blender topurée.Addgreenonionsandhalfofthelimejuice,stir.Empty into 3 ramekins or small serving dishes; pourremaining lime juice over tops. Cover tightlywith plastic

wrap and freeze up to 2 weeks. To serve, remove fromfreezeratleast2hoursbeforeservingtothaw.Servewithbluecorntortillachips,orSouthwesternFishSticks.

CreamyBakedSalmon

SERVES

4

PREPARATIONTIME

15MINUTES

TipAsian sesame oil comes in two forms: toasted or light. The toasted ordarkversioniswhatwearelookingforwhenwewanttoaddthatAsianflavour. Its amber colour comes from the seeds being toasted, whichbringsouttheirnuttyflavour.

Evaporated milk makes this dish creamy without the fat. Add somemixedgreensandservewithBalsamicBarleySalad(page96).

1lb(500g)salmonfillets1tsp(5mL)driedtarragon¼tsp(1mL)saltPeppertotaste1can(8oz/225mL)evaporatedskimmilk

Rinse salmon under cold water and pat dry with papertowel.Laysalmoninlargeshallowceramicorglassbakingdish. Sprinkle with tarragon, salt and pepper; pourevaporatedmilkovertop.(Ideally,thedishislargeenoughthatthesalmonisonlyhalfsubmerged.)Coverwithplasticwrapandrefrigerateupto8hours.

Bake, uncovered, in 400°F (200°C) oven for 10 to 12minutes,bastingtwice,untilfishflakeseasilywhentestedwithfork.

GrabandGoAsianSalmonSandwich:Mashleftoversalmonandliquidwith1tsp(5mL)toastedsesameoil,1tbsp(15mL)honeymustard,1tsp(5mL)soysauceand½tsp(2mL)gratedgingerroot.Placeonwholewheatburgerbun and topwith½ cup (125mL) grated cabbage. Some extra gratedcabbage on the side sprinkled with toasted sesame oil and soy saucemakesforahigh-fibre,delicioussidedish.

BistroBurgers

SERVES

8

PREPARATIONTIME

10MINUTES

TipsTomakequick,plainburgers,simplybroilfor15to20minutes.

Thedimpleinthepattyfillsinasmeatcooksandshrinksandpreventsthe meat from expanding in the middle, causing it to be raw due tothickness.

If youwant to omit the bread altogether, add the Italian herbs to thewinejusforaddedflavour.

Here’saversatilemixtureofbeefandflavouringsthatcanbecomeeitherburgersormeatballs.

2cups(500mL)slicedmushrooms2cups(500mL)redwineorbeefstock8slices(½inch/1cmthick)wholegrainbread2tbsp(30mL)Italianherbseasoning1pkg(10oz/280g)freshbabyspinach2cups(500mL)cherrytomatoesBurgers:4greenonions2lb(1kg)extra-leangroundbeef

½cup(125mL)dryItalianseasonedbreadcrumbs2eggs2tsp(10mL)driedthymeSaltandpeppertotaste

Layout4piecesoffoilabout12inches(30cm)long.Burgers: Finely mince green onions; place in large bowl.Addbeef,breadcrumbs,eggs,thyme,saltandpepper;mixwellwithhands.Divide into8; formeach into4-inch(10cm) diameter patty, pressing firmly. Press a dimple withthumbintocentreofeach.Place2pattiesoneachpieceoffoil andwrap loosely; place in resealable plastic bag andfreezeupto1month.Heatnonstickpanwithlid.Brownfrozenburgersoneachside; remove and pat dry with paper towel. Addmushrooms; stir for 6 to 8 minutes. Place burgers onmushrooms;pourinredwineorstock(orcomboofboth).Coverand simmer20minutesoruntilmeat thermometerinsertedsidewaysregisters160°F(70°C).Laybreadonbakingsheet;spraybreadwithcookingspray.Sprinkle with herbs; broil for 1 to 2 minutes each side(watchcarefully).Topeachwithburger;poursomewinejuswithmushroomsovertop.Servewithspinachandcherrytomatoes.

GrabandGoMeatballs:Ifyouthinkthatoneburgermealisallyouwilleatwithinamonth,tryrollinghalfofthismixtureintomeatballsabout1inch(2.5cm)indiameter.Bakeonbakingsheetin375°F(190°C)ovenfor25to35 minutes. They’re great to add to pasta sauce. Or add to barbecuesauceandreheatinmicrowave.ToothpickmealsarealwaysagoodideaforthosefreakydaysinJuneorSeptemberthatareactuallyhot.

Week11ShoppingList

YOUNEED:

*Wholewheathamburgerbuns(8)Wholegrainbread(1loaf)Eggs(2)Milk(½cup/125mL)GratedParmesancheese(½cup/125mL)*Cottagecheese(2cups/500mL)Pacificcodfillets(2lb/1kg)Salmonfillets(1lb/500g)Extra-leangroundbeef(2lb/1kg)Frozengreenbeans(1cup/250mL)Frozencorn(1cup/250mL)Frozenpeas(1cup/250mL)*Mixedgreens(2pkg,10oz/300geach)Babyspinach(1pkg,10oz/280g)Mushrooms(6oz/180g)Cherrytomatoes(2cups/500mL)*Gratedcabbage(1pkg)*Sweetpotatoes(3)Avocados(6)Greenonions(1bunch)Gingerroot(½tsp/2mLgrated)

CHECKYOURPANTRYFOR:

Italianseasonedbreadcrumbs(11/3cups/325mL)

Evaporatedskimmilk(1can,8oz/225mL)Redwine(2cups/500mL)Soysauce(2tbsp/30mL)*Barbecuesauce(1cup/250mL)*Toastedsesameoil(1tbsp/15mL)*Honeymustard(1tbsp/15mL)Extra-virginoliveoil(¼cup/50mL)Oliveoil(¼cup/50mL)Yellowcornmeal(1cup/250mL)Potbarley(2½cups/625mL)Relish(1tbsp/15mL)Limejuice(3tbsp/45mL)Bluecorntortillachips(1pkg)Beefstock(2cups/500mL)Driedthyme(1tbsp/15mL)Garlicpowder(1tbsp/15mL)Whitepepper(½tsp/2mL)Driedtarragon(1tsp/5mL)Chilipowder(2tbsp/30mL)Hotpepperflakes(1tsp/5mL)Italianherbseasoning(2tbsp/30mL)Groundcumin(1tbsp/15mL)Plumsauce(¼cup/50mL)Balsamicvinegar(½cup/125mL)

Notes

*Serveittonight.

*grabandgoitems

WEEK12

WhetherIentertaintwoladiesforlunchoranentirefamilyoffussies,Ilike to sitwithmyguests. I feel so sadwhen I seeahost slavingoverdetailswhenherguestsreallywanttocatchupwithher.Whatashamethat the cook does all thework and then sits down, exhausted, at 11p.m.wheneveryoneisreadytoleave!BecauseIdowhatIdoforaliving,everyoneexpectsthatwhenthey

come tomy house theywill bewell fed. This doesn’tmean that I doeverythingmyself.Onceinawhile,Iwillgettheurgetomakemyownsalsa,butmostofthetimethebestbottleIcanfindwilldo.The best advice I can give a host is to plan everything in advance,

spend time on the presentation and cut corners everywhere else. Theconceptof“goodenough”ishardtoconveybutanyone-potdishservedin a soup tureen sprinkled with fresh herbs is pretty easy to do.Homemade biscuits make it special, but you could buy those from agoodbakeryinstead.Rollacoldstickofbutterinsomechoppedherbs,and it looks like you worked all day. Take time with your table andcreatesomethingunique.Servingsaladinlovelylittleflowerpotsmakesmore of an impression than toiling over the dressing to get the acidbalance just right. Use one interesting ingredient, a prickly pear forinstance,andyou’vegotdinnertimeconversationstarted.BestadviceIevergot?Neverapologize,neverexplain.Ifyouadhere

to this next time you burn the vegetables, your guests will think youinventedanewdish:BlackenedGreenBeans!

UniqueTastes

SesameFishCakeswithBabyBokChoy*ScallopsandSoyBeans inSakeStockThaiStuffedPorkwithMashedApplesandSquashSpicyCoconutSalad

WORKSCHEDULE

1. StarttheSesameFishCakesfirstandletthepotatoescook.

2. Washandassemble the ingredients for theScallopsandSoyBeans

inSakeStock;setoncounterorinfridge.Cookingtonightwilltake

only10minutes.

3. Make the stuffing for Thai Stuffed Pork; stuff and refrigerate. (Do

not prepare Mashed Apples and Squash until the day you are

serving.)

4. Makethesaladdressing;tossjustbeforeserving.

SesameFishCakeswithBabyBokChoy

SERVES

8

PREPARATIONTIME

30MINUTES

You could use anymildwhite fish in this recipe. Try tilapia, it is themildest,andsofarhassafemercurylevelsaswellasamoderateomega-3 count. This species is, at themoment, not overfished.Other optionsincludePacificsole(Atlanticisoverfished),rainbowtroutorPacificcod.

6thin-skinnedpotatoes(YukonGoldorwhite)6frozenwhitefishfillets,thawed2greenonions½cup(125mL)choppedfreshparsley1tbsp(15mL)gratedgingerroot4clovesgarlic,minced1tbsp(15mL)saltCoating:¼cup(50mL)cornmeal¼cup(50mL)sesameseeds1tbsp(15mL)currypowderBabyBokChoy:4babybokchoy2tbsp(30mL)seasonedricevinegar1jar(8oz/236mL)sweetchilisauce

Scrub (but do not peel) potatoes; chop into quarters. In

large pot of boiling water, cook potatoes for 15 minutesuntilsoftenoughtobepokedwithknife.Addfish;simmerfor2to4minutesuntilfishflakeseasilywhentestedwithfork.Meanwhile, rinse green onions under cold runningwater.Chop,thenplaceinlargebowl;addparsley,ginger,garlicandsalt.Coating:Onplate,mix cornmeal, sesame seeds and currypowder; set aside. Drain fish mixture. (Set aside anychildren’s portions that youwish to keep plain to roll inplaincornmealandsaltandfreezewiththeseasonedones.)Addpotatoesand fish togreenonionmixture;mashwithpotatomasherorhandblenderuntil softbutnot smooth.Letcool.Spray3or4largepiecesoffoilwithcookingspray.Formpotatomixture by½ cupfuls (125mL) into patties.Rollincornmealmixtureandplaceonfoil;spraytopswithcookingsprayandfoldfoilover.Freezeupto3weeks.Spraylargeskilletwithcookingspray;heatovermedium-highheat.Brown3or4pattiesatatimeononesidebeforeturningcarefully.Covertoallowtowarmthrough,turningoncemore.Reduceheattomedium-low.Meanwhile, pull leaves apart and rinse baby bok choy.Place in large microwaveable bowl; sprinkle with ricevinegar and toss with sweet chili sauce. Cover andmicrowaveathighfor4to6minutesjusttosoften.Servewithfishcakes.

GrabandGo(Aslow-cookeristhefamily’sbestfriend.)EasyFishChowder:Place4frozenfishcakesinslow-cooker;add4to6cups(1to1.5L)chickenstock.Cookonlowfor3to4hours.Add2cups(500mL)frozencornand1can(16oz/540mL)babyclams,undrained.Stirinsomecream;drizzlewithsherry.

ScallopsandSoyBeansinSakeStock

SERVES

4

PREPARATIONTIME

10MINUTES

TipsFrozensoybeansareagreatsourceofproteinandaresimpletoprepare.Ifyoucanpurchase thealready-shelledbeans,all theyneed isaquicksteamfor4to5minutesandsomesaltorsoysauceandtheyareagreatsnackorsidedish.

Rapini is the bitter cousin of broccoli, not because it gets chosen lessoften but because its flavour ismuch stronger. All it needs is a quicksteamonthestovetopormicrowave.Trychoppingitintosmallerpiecesand sprinkling with sugar, balsamic vinegar, olive oil and Parmesancheese.This Italianvegetable canhold its own servedwithany strongmeatlikeribsorbeef.

Thisisaverylightmeal,greatforhoteveningswhenyoudon’tfeellikemakingabigfuss.Serve in largepastabowlswithricecrackersontheside.

2tbsp(30mL)oliveoil1pkg(14oz/400g)frozenscallops,thawed2cups(500mL)sake(or1cup/250mLwhitewine)2cups(500mL)chickenstock2cups(500mL)frozensoybeans,shelled1tbsp(15mL)chilisauce(approx)

½lb(225g)rapini,rinsedwellandtrimmed

In large skillet,heatoil.Brownscallops slightly then flip.(Removeanychildren’sportionstoserveas is;coverwithfoil and let stand on stove to keep warm and continuecooking.)Pour sake and chicken stock over scallops; bring to boil.Simmerfor5minutes.Addsoybeansandchilisauce.Layrapini over scallops and baste with liquid. Place entireskilletonbroilerrack4inches(10cm)fromheat;broilfor2to6minutesuntilwarmedthrough.

ThaiStuffedPorkwithMashedApplesandSquash

SERVES

6+4

PREPARATIONTIME

18MINUTES

TipsYoucoulduseanycrackerthathasbeencrushed.TrysubstitutingmelbatoastorSaltinesifmatzomealishardtofind.

Matzo meal is an incredibly versatile ingredient. Try making a breadpuddingusingit.Soak1cup(250mL)matzoin2cups(500mL)milk;beat4eggsandstir in.Add1cup(250mL)raisinsoranyotherdriedfruitaswellas½cup(125mL)sliveredalmonds.Stirin1tbsp(15mL)cinnamonand½cup(125mL)sugar.Pressintogreasedcasseroledish;dotwithbutterandbakein350°F(180°C)ovenfor45minutes.

The peanuty flavourswith fresh basil are reminiscent of Thailand andthesidedishisasnap.

2cups(500mL)matzomeal½cup(125mL)bottledpeanutsauce¼cup(50mL)water1tbsp(15mL)toastedsesameoil1tsp(5mL)aniseed2clovesgarlic,minced41lb(500g)porktenderloins,butterflied

1bunchfreshbasil,rinsed,drainedandstemmed¼cup(50mL)balsamicvinegar2sweetredpeppers,seeded,coredandslicedMashedApplesandSquash:2cups(500mL)frozenappleslices2cups(500mL)frozensquash2tbsp(30mL)butter½tsp(2mL)nutmeg

Mixtogethermatzomeal,peanutsauce,water,sesameoil,aniseedandgarlicforstuffing.Lay out 2 large pieces of foil. Cut 4 pieces of butcher’stwine.Lay1butterfliedtenderloinonfoil;topwithhalfofthe stuffing, top with half of the basil. Place secondbutterfliedtenderloinontop.Slide2piecesoftwineunderbottomand tie into thirds.Drizzlewithbalsamicvinegar,spray with cooking spray and wrap in foil. Repeat withothertenderloins.Freezeinresealableplasticbagsforupto4weeks.Thawinrefrigeratorovernight.Placeporkonbaking sheetwith foil opened flat; arrangeredpeppersaroundpork.Bakein325°F(160°C)ovenfor1houruntilstuffingishotandjuicesrunclearwhenporkispierced.Slicediagonallytokeeplayersintact.MashedApplesandSquash:Meanwhile,inmicrowaveablebowl, mix apples, squash and ¼ cup (50 mL) water;microwaveonhighfor15minutes.Mashuntilchunkybutsmooth.Addbutterandnutmeg.Servewithpork.

GrabandGoPork and Tomato Salad: Leftover sliced pork makes a great salad thenextday.Tossporkwithacoupleoftablespoons(30mL)Russiansaladdressing. Slice some cherry tomatoes and toss together with generousamountsofsaltandpepper.Serveoverabedofmixedgreensorromaine

lettuce.

SpicyCoconutSalad

SERVES

6

PREPARATIONTIME

4MINUTES

TipForaquicksummertimemeal,add4barbecuedchickenbreasts.

If youhave amini chopper ormini foodprocessor, you canmake thedressinginhalfthetime.

1clovegarlic,mincedHalfjalapeñopepper,minced¼cup(50mL)firmlypackedbrownsugar¼cup(50mL)limejuice¼cup(50mL)coconutmilkSaltandpeppertotaste1pkg(10oz/300g)mixedfreshgreens¼cup(50mL)choppedpeanuts

Injarwithatight-fittinglid,shakegarlic,jalapeñopepper,brown sugar, lime juice and coconut milk. Add salt andpepper to taste. (Dressing canbe stored in fridgeup to1week.)Justbeforeserving,tossgreenswithdressingandtopwithpeanuts.

Week12ShoppingList

YOUNEED:

GratedParmesancheese(¼cup/50mL)*Cream(¼cup/50mL),optionalFrozenscallops(1pkg,400g)Frozenwhitefishfillets,soleorhaddock(1lb/500g)Porktenderloin(4lb/2kg)*Frozencorn(2cups/500mL)Frozensoybeans(2cups/500mL)Frozenappleslices(2cups/500mL)Frozensquash(2cups/500mL)Gingerroot(1tbsp/15mLgrated)Potatoes,YukonGold(6)Freshbasil(1bunch)Parsley(½cup/125mL)Rapini(½lb/225g)Babybokchoy(4)Redpeppers(2)*Cherrytomatoes(1pkg)Garlic(7cloves)*Mixedgreens(2pkg,10oz/300geach)Greenonions(2)Jalapeñopepper(half)Limejuice(¼cup/50mL)

CHECKYOURPANTRYFOR:

Brownsugar(¼cup/50mL)Butter(2tbsp/30mL)*Cannedbabyclams(1can,16oz/540mL)*Chickenstock(8cups/2L)Sweetchilisauce(1jar,236mL)Chilisauce(1tbsp/15mL)Peanutsauce(½cup/125mL)*Russiansaladdressing(2tbsp/30mL)Oliveoil(¼cup/50mL)Toastedsesameoil(1tbsp/15mL)Ricecrackers(1pkg)Cornmeal(¼cup/50mL)Sesameseeds(¼cup/50mL)Matzomeal(2cups/500mL)Currypowder(1tbsp/15mL)Aniseed(1tsp/5mL)Nutmeg(1tsp/2mL)Balsamicvinegar(¼cup/50mL)Seasonedricevinegar(2tbsp/30mL)Sake(2cups/500mL)orwhitewine(1cup/250mL)Peanuts(¼cup/50mLchopped)Coconutmilk(¼cup/50mL)

Notes

*Serveittonight.

*grabandgoitems

WEEK13

Thisisnotreallyafullweekoffamilymeals,butratheracollectionofrecipes thatwillmakeeven the fussiestkidshappy.Make thesedisheswithyourkids.Whenmydaughterwasjustfiveweeksold,Imetagroupofgalswho

would shape my life forever. The women who met every Friday forfitnessandacoffeehourweremotherswhohaddonethisallbeforeandhad lots to share. I found that they were lawyers, singers, actors,docents, nurses, psychologists and others who were awe inspiring inmanyways.Andyet,theywereallbaffledabouthowtogetmealsonthetable.ThatwastheonethingIcoulddo!Theywerethecatalystformypersonalchefbusiness.Intheearlydays,myfriendupthestreetwithlittleoneswouldoften

callandsay,“Let’spoolourresources.”Itmeantthatherhusbandwasworking late and the kids were climbing the walls. One of us wouldmaketheprotein,onewouldmakethestarch,wewouldofferwhateverveggies we had in the fridge and while away the “witching hours”between 5 and 7 p.m. Figuring out how to make that time go moresmoothly, with healthier offerings, is what this week’s menus are allabout.Ihaven’tmetanyonewhofeelsgoodaboutservingfrozennuggetstotheirkids.HavingafewrecipesliketheHomemadeChickenFingersinyourfreezermakessuppertimesurvivala loteasier(andevenbetterwhenenjoyedwithafriend).

BonusKidsWeek

*LasagnaRoll-UpsBostonBakedBeansHomemadeChickenFingers*CucumberFacesWORKSCHEDULE

1. Demonstrate the Lasagna Roll-Ups to kids and let them continuewhileyoumoveontotheBostonBakedBeans.

2. StartBostonBakedBeansandbakefortheentireday.3. Layroll-upsinpan;coverwithcheese,wrapandrefrigerate.4. HavechildrencombinethebreadcrumbmixturefortheHomemadeChickenFingerswhileyourinseandpreparetherawchicken.Thenletthemshakethechickenpiecestocoat.Freeze.

5. Let kids assembleCucumber Faces once the chicken is thoroughlycleanedfromtheirhands.

LasagnaRoll-Ups

SERVES

4+2

PREPARATIONTIME

15MINUTES

TipsVeggie Ground Round is a great ingredient not just for its nutritionalvaluebutalsoforitseaseofuse.Itneedsnobrowningbeforeaddingsocanbetossedintomanyrecipesatanypoint.Shouldyouhaveexcessorextrapackagesof it, try sprinkling itonpizza. Itwill look likegroundbeefandaddproteintothisfamilystaple.

Thisisthefasterwaytoafunfood.

1tsp(5mL)canolaoil8spinachlasagnanoodles2tsp(10mL)oliveoil1pkg(8oz/225g)VeggieGroundRound1can(19oz/540mL)tomatosauce8oz(250g)shreddedmozzarellacheese2tsp(10mL)driedoreganoorbasil(optional)

Bring large pot ofwater to boil; add canola oil. Immerselasagna noodles inwater; boil until just softened but notsticky, 10 to 12minutes. Drain and lay out flat on cleancounterorplasticwrap.Meanwhile, oil large lasagna pan with olive oil and setaside.Inlargebowl,mixgroundroundwithtomatosauce.

Spread some onto each lasagna noodle; top with smallamountofcheese.Rollupandplaceinoiledpan.Topwithmore sauce and cheese. Sprinklewith oregano if desired.(Coverandrefrigerateupto2days.)Bakein350°F(180°C)ovenfor20minutes.(Letcool,coverandrefrigerateupto2days.)

BostonBakedBeans

SERVES

8

PREPARATIONTIME

15MINUTES

TipsHavechildrenrinsebeansinacolanderandlookforanysmallrocksorpebbles.Anyonewhofindsonewinsatasteofsweetmolassesrightoffofthespoon.

Thisrecipeisahitforkidswhentheyfindoutthattheyareguaranteedto bemusicalwithin a few hours of eating. Boys especially find thesethingsfunny.

Servewitha fewlow-fatcornchips,someslicesofavocadoandcelerysticksfora“cowboysupper.”

4slicesbacon2cups(500mL)choppedonion1lb(500g)driednavybeans(2cups/500mL)8cups(2L)water½cup(125mL)fancymolasses(approx)2tbsp(30mL)brownmustardSaltandpeppertotaste1tsp(5mL)cidervinegar(approx)

Using large heavy pot with tight-fitting lid, cook baconovermediumheatforabout7minutesuntilbrownedand

fatisreleased.Addonion;cook,stirringoften,forabout8minutes.Meanwhile, rinse beans in colander; remove anydiscolouredbeansorpebbles.Addtopotalongwithwater,molasses,mustard, salt andpepper.Bring toboil and stirfor about 10minutes. Cover andbake in bottom third of300°F(150°C)ovenfor6hoursuntilsoftened.(Orcookinslow-cookerathighfor6to8hours.)Uncoverandbakefor1 ½ hours longer or until sauce thickens, stirringoccasionally. If desired, stir in an extra teaspoon (5 mL)eachofmolasses andvinegar tobalance flavours. (Freezeinsmallservingsizes.)

HomemadeChickenFingers

SERVES

8

PREPARATIONTIME

14MINUTES

TipsIf chicken tenders are available at your grocery store, buy them.Theyeliminate theneedforslicingthebreastandarealso thesofter texturethatmostkidsprefer.

These fingersusea fractionof the fatand saltof store-boughtchickenfingers.Sincetheyarebakedratherthandeep-fried,thereisnotransfat.The addition of cornmeal gives the fingers some crunch but also addsfibreandanextragraintothediet.

Servewithcarrotandcelerysticks,andwithsalsaasadiptogetextraveggiesin.Thisbreadcrumbmixtureissufficienttocoat8lb(3.5kg)ofchicken,butweareonlypreparing2lb(1kg),sotheextracanbestoredforfutureuse.

4cups(1L)drywholewheatbreadcrumbs1cup(250mL)cornmeal1tbsp(15mL)paprika2tsp(10mL)celerysalt2tsp(10mL)onionsalt2tsp(10mL)poultryseasoning1tsp(5mL)whitepepper1tsp(5mL)driedbasil

½tsp(2mL)garlicpowder½cup(125mL)canolaoil2lb(1kg)bonelessskinlesschickenbreasts

In large bowl, stir together bread crumbs, cornmeal,paprika,celerysalt,onionsalt,poultryseasoning,pepper,basilandgarlicpowder.Addoilandmixagain.Divideinto4largeresealableplasticbags;freeze3forupto3months.Useoneforthisrecipe.Pat chicken dry with paper towels. Cut each breastlengthwiseinto3or4strips.Addstrips,2atatime,tooneofthebags;shakeuntilevenlycoated.Layonbakingsheetsprayed with vegetable oil spray. (Freeze until solid;transfertofreezerbagsandfreezeforupto3weeks.Bake,frozen,in325°F/160°Covenfor20to30minutes.)Bake in350°F(180°C)oven for10 to15minutesoruntilnolongerpinkinside.

CucumberFaces

SERVES

8

PREPARATIONTIME

2MINUTES

TipMostkidswilleatcucumbersalthoughtheyarenotthemostnutritiousvegetable.Sowestartshowingourcommitmenttovegetablesbymakingthis one fun. We use English cucumbers because their skins are thinenoughtobewashedandeaten.Thewaxykindarenotgoodforthisandprovideevenfewervitamins.

This is anafterschool snackaswell as anart activity–howcanyougowrong?

2Englishcucumbers2carrots½cup(125mL)lightcreamcheese

Slicecucumbersintorounds.Gratecarrotsintobowl.Spread cream cheese onto cucumber rounds. Allow eachchildtomakeasmanyfunnyfacesastheycanbystickingon strips of carrot for eyes, nose and mouth. Cover andrefrigerate.

BonusKidsWeekShoppingList

YOUNEED:

Lightcreamcheese(½cup/125mL)Shreddedmozzarellacheese(8oz/250g)Bacon(4slices)Bonelessskinlesschickenbreasts(2lb/1kg)VeggieGroundRound(1pkg,8oz/225g)Onions(2)Englishcucumbers(2)*Avocados(2)*Celery(1head)Carrots(2)*Low-fatcornchips(1pkg)

CHECKYOURPANTRYFOR:

Wholewheatbreadcrumbs(4cups/1L)Brownmustard(2tbsp/30mL)Canolaoil(½cup+1tsp/130mL)Oliveoil(2tsp/10mL)Molasses(½cup/125mL)Driednavybeans(1lb/500g)Cornmeal(1cup/250mL)Spinachlasagnanoodles(1lb/500g)Poultryseasoning(2tsp/10mL)Driedbasil(1tsp/5mL)Driedoregano(2tsp/10mL)

Whitepepper(1tsp/5mL)Garlicpowder(1tsp/5mL)Celerysalt(2tsp/10mL)Paprika(1tbsp/15mL)Onionsalt(2tsp/10mL)Tomatosauce(1can,19oz/540mL)Cidervinegar(1tsp/5mL)Salsa(1jar)

Notes

*Serveittonight.

*grabandgoitems

WEEK14

I believe that everymouthful should have some nutritional value, butthisdoesn’tmeanwecan’thaveatreatnowandthen.Allofthedessertsherehaveatleastonethinggoingforthem:theymightcontainafruitoravegetable,proteinintheformofnuts,wholegrainsorperhapsalittleofeach.Youwillnotfindonedropoftransfat.Youwillfindonlyrealbutter,wholeeggsandabitofsugar.Many of these desserts and snacks are just fine to be served as

breakfast.Sugarycerealscontainminimalamountsofprotein,mineralsandvitaminsfortheircalories,butourdesserts,containinggoodthingslike sweet potatoes, pumpkin and zucchini, are nutritionally dense incomparison.Bestofall,they’refuntoeatandeasytomake.

DessertsandSnacks

CrispToppingPumpkinPieSweetPotatoMuffinsZucchiniMuffinsOhMegaCrackersOatmealCookiesQuickandDeliciousPeanutButterCookiesWholeWheatGrahamCrackersChewyBiscottiBananaBoatsGranolaBarsQ-BixStickyRicePuddingVanillaAlmondShake

CrispTopping

SERVES

12

PREPARATIONTIME

10MINUTES

TipChoose any frozen fruit you desire; we like apples or blueberries.Microwaveabowloffrozenfruituntilmeltedandwarmed.Topwithaspoonfulortwoofthetopping.Adollopoflow-fatvanillayogurtmakesitevenbetter.Youcanalsousethistotopicecreamorslicedberries.Alittlegoesalongway.

Yes,thereisbutterandsugarinthistoppingbuttherearealsooatsandalmonds,sothekeywillbeportionsize.Kidscaneatthisbythehandfullikeagranolabutthebestwaytoserveitiswithwarmfruit(seeTip).

¼cup(50mL)wholewheatflour1cup(250mL)packedbrownsugar1cup(250mL)rolledoats1cup(250mL)sliveredalmonds1tsp(5mL)cinnamon1cup(250mL)rolledoats

In bowl, combine flour, sugar, oats, nuts, cinnamon andnutmeg; blend in butter until crumbly. Spread on bakingsheet.Bakeintopthirdof375°F(190°C)ovenfor18to20minutes until browned and crispy. Let cool completely.Refrigerate in jar or resealable plastic bag for up to 3

weeks.

PumpkinPie

SERVES

6PREPARATIONTIME10MINUTES

Itisthecrustthatmakespumpkinpiesodecadent,butthetruthisthatpumpkinisaverynutritiousvegetable.Ifwecangarnerallofthegoodanddispensewiththebad,wecanservedesserteverynight!

1can(28oz/796mL)pumpkin¾cup(175mL)evaporatedskimmilk2eggs½(125mL)cuppackedbrownsugar2tbsp(30mL)pumpkinpiespice¼tsp(1mL)creamoftartar

Butterandflourpieplate;setaside.Inbowl,mixtogetherpumpkin,evaporatedmilk,eggs,sugar,pumpkinpiespiceandcreamoftartar;pourintopreparedpieplate.Bakein350°F(180°C)ovenfor1houroruntilfirm.

SweetPotatoMuffins

SERVES

12

PREPARATIONTIME

30MINUTES

TipIf you have leftover sweet potatoes, they are the best to use. If not,microwavetwomediumsweetpotatoes,peelandthenmashthem.

Freeze in single wrappers for lunches or snacks. Serve for dessert orwarminovenforbreakfast.

½cup(125mL)butter,softened1cup(250mL)packedbrownsugar1½cups(375mL)mashedcookedsweetpotatoes1egg¾cup(175mL)wholewheatflour¾cup(175mL)all-purposeflour2tsp(10mL)pumpkinpiespice1tsp(5mL)bakingsoda1/3cup(75mL)milk(approx)

Inbowlandusingelectricmixer,creambutterandbrownsugartogetheruntilfluffy.Beatinsweetpotatoesandegg.Sifttogetherwholewheatandall-purposeflours,pumpkin

pie spice and baking soda. Mix half into sweet potatomixture. Add only enough milk to thin batter. Addremainingdryingredients.Addenoughofthemilktomakeverythickbatter.Butter and flour muffin pan or use muffin papers. Fillmuffin cups two-thirds full. Bake in 375°F (190°C) ovenuntil dry on top and fork comes out clean, 15 to 22minutes.Letcool.Wrapindividuallyandfreeze.

ZucchiniMuffins

SERVES

24

PREPARATIONTIME

30MINUTES

Whenyourneighbour’sgardenovergrowshugezucchiniontoyoursideofthefence,younowhaveasolution.

3eggs12/3cups(400mL)granulatedsugar½cup(125mL)canolaoil¼cup(50mL)butter,softened¼cup(50mL)almondbutter1½tsp(7mL)vanilla1½cups(375mL)all-purposeflour1½cups(375mL)wholewheatflour2tsp(10mL)cinnamon1tsp(5mL)bakingpowder1tsp(5mL)bakingsoda1tsp(5mL)salt1tsp(5mL)nutmeg3cups(750mL)coarselyshreddedzucchini1cup(250mL)seedlessraisins(optional)2tbsp(30mL)groundflaxseed

Inbowl,beateggsuntil lightwithhandwhiskorelectric

beaters. Gradually add sugar, oil, butter then almondbutterandvanilla.In separatebowlandusing fork,mix togetherall-purposeandwholewheatflours,cinnamon,bakingpowder,bakingsoda,saltandnutmeg.Addzucchini.Addtosugarmixtureand beat until smooth. Stir in raisins if desired andflaxseed.Spoon intonon-stickmuffin cupsuntil three-quarters full.Bake in 350°F (180°C) oven 12 to 15 minutes for minimuffins,15 to20 for full size.Letcool.Freezeandwarmfor15secondsinmicrowaveoven.

OhMegaCrackers

MAKES18

SERVES

18

PREPARATIONTIME

15MINUTES

Thesearenamedfortheirhighomega-3contentderivedfromnutsandwheatgerm.

3tbsp(45mL)wheatgerm1tsp(5mL)packedbrownsugar1tsp(5mL)dryyeast1/3cup(75mL)warmwater(105°to115°F/40°to46°C)¼cup(50mL)groundalmonds1tbsp(15mL)groundflaxseed1tbsp(15mL)oliveoil1tsp(5mL)salt¾cup(175mL)wholewheatflour2to3tbsp(30to45mL)all-purposeflourforrollingout1tsp(5mL)onionsalt1tsp(5mL)garlicpowder1tsp(5mL)chilipowder

Spreadwheatgermonbakingsheet;bakein350°F(180°C)ovenfor10minutes,stirringafter5minutes.Setaside.

In large bowl, dissolve brown sugar and yeast in warmwater; let stand 5 minutes. Add wheat germ, almonds,flaxseed,oilandsalt;stirwell.Stirinwholewheatflourtoform stiff dough. Turn out onto lightly floured surface.Kneaduntilsmoothandelastic,about10minutes,addingonlyenoughall-purposeflour,1tbsp(15mL)atatime,topreventdoughfromstickingtohands.Placeinbowlcoatedwithcookingspray,turningtocoattop.Coverandletriseinwarm(85°F/29°C)draft-freeplaceuntildoubledinbulk.Punchdoughdown,Rollinto10-½x9-inch(26x23cm)paper-thin rectangleonbaking sheet coatedwith cookingspray. Score bymaking lengthwise and crosswise cuts toform18crackers.Pricksurfaceliberallywithfork.Sprinklewithonionsalt,garlicpowderandchilipowder.Bake in 350°F (180°C) oven for 15 minutes or untilbrownedandcrisp.Removefrompan; letcoolcompletelyonwire rack. Separate into crackers and store in airtightcontainer.

OatmealCookies

MAKES60

SERVES

30

PREPARATIONTIME

15MINUTES

Keep a close eye on these cookies as you bake: 8 to 10 minutes willmakethemsoftbut10to12willmakethemcrispy.Ifyouwantchewiercookies, leavedoughinaball,whichwill flattenduringbaking. Ifyoulikethemcrispythenpressslightlyflatbeforeyoubake.

1cup(250mL)butter2cups(500mL)all-purposeflour1tsp(5mL)cinnamon1tsp(5mL)bakingsoda1tsp(5mL)bakingpowder1cup(250mL)packedbrownsugar1cup(250mL)granulatedsugar2eggs,beatenlightly3cups(750mL)rolledoats½cup(125mL)seedlessraisins

Melt butter and cool to room temperature; place in largebowl. In separate bowl, sift together flour, cinnamon,baking soda and baking powder. Add brown and

granulated sugars tobutterand stirwell.Addeggs, sifteddry ingredients, oats and raisins. Drop by spoonfuls ontowell-greasedbakingsheets.Bakein350°F(180°C)ovenfor10minutes.

QuickandDeliciousPeanutButterCookies

MAKES24

SERVES

12

PREPARATIONTIME

30MINUTES

You can feel okay about serving these for breakfast. They are a goodsourceofproteinservedwithaglassofmilk.

1 cup (250mL) peanut butter (natural, unsweetenedwithouthydrogenatedoils)2/3cup(150mL)granulatedsugar1egg1tsp(5mL)all-purposeflour

Inbowl,combinepeanutbutter,sugarandegg;blendwell.Sprinklewithflourtomakeballseasiertoshape.Forminto241-inch(2.5cm)balls.Place1½to2inches(4 to 5 cm) apart on greased baking sheets. Using fork,presscrisscrosspatternintodough.Bake in 350°F (180°C) oven 12 to 15 minutes or untillightlybrowned.Coolonwirerack.

WholeWheatGrahamCrackers

MAKES12–18

SERVES

6

PREPARATIONTIME

15MINUTES

If youwish todouble thebatch,youhave twooptions:bakeand thenfreezeuntilreadyforuseorfreezedoughandthawatroomtemperaturefor2to4hoursandrolloutasdirectedforafresherproduct.

2cups(500mL)wholewheatflour¾cup(175mL)butter1tsp(5mL)bakingsoda1tsp(5mL)creamoftartar1/3cup(75mL)frozenapplejuiceconcentrate,thawed1egg2tbsp(30mL)hotwater

Place flour in largebowl.Cut inbutteruntil it looks likelittle peas. Add baking soda, cream of tartar, apple juiceconcentrate,eggandjustenoughwatertomakedoughthatcanberolledthin.Flourcounterandrolloutdoughasthinlyaspossible.Cutinto 4-inch (10 cm) squares with pizza wheel. Bake onbaking sheet linedwithparchmentpaper or foil in350°F(180°C)oven for15minutesoruntil starting tobrownat

edges,watching carefully to remove end crackers as theybrownifcentreonesarestillsoft.Pullparchmentpaperoffbakingsheetandletcrackerscoolcompletely.Storeinairtightcontainerupto2weeks.Placesheet of paper towel in container to absorb anymoisturethatmaymakethesecrackerssoft.

ChewyBiscotti

MAKES12

SERVES

12

PREPARATIONTIME

20MINUTES

TipAsaspecialtreat,diptheseinmeltedchocolate.Simplymelt4oz(125g)bittersweetchocolateoveradoubleboilerandstirin2tbsp(30mL)butter. Dip one end of the biscotti into the warm chocolate and thenplace on a baking sheet coveredwith foil. Allow to cool and peel off.Greatforaholidaybuffetorteacher’sgift.

You have a choice here onwhether to serve these soft like a cake orcrunchylikeacookie.Asacake,justleaveasisbutifyouwantamoreportable “biscotti,” then lay out on baking sheet and bake in a 325°F(160°C)ovenfor15minutesuntilcrisp.

1¼cups(300mL)dates,finelychopped1cup(250mL)frozenapplejuiceconcentrate,thawed

¼cup(50mL)canolaoil2eggwhites1tsp(5mL)vanilla1cup(250mL)wholewheatflour½cup(125mL)wheatgerm1½tsp(7mL)bakingpowder2tsp(10mL)cinnamon

In saucepan, bring dates and apple juice concentrate toboil.Removefromheatandletcoolfor10minutes.Stirinoilandletcooltoroomtemperature,atleast1hour.(Youcanspeedthisupbyplacinginfridge.)In metal bowl, beat egg whites until slightly frothy; stirintodatemixture.Stirinvanilla.Inmixingbowl,combineflour, wheat germ, baking powder and cinnamon; stir indatemixturejustuntilcombined.Rub loaf pan with butter; pour in batter. Bake in 350°F(180°C)oven45 to50minutesuntil toothpick comesoutclean.Let cool slightlybefore removing frompan towirerack.Letcoolcompletely;sliceinto12sticks.

BananaBoats

SERVES

4

PREPARATIONTIME

5MINUTES

Topwithvanillaicecreamorlemonsorbetforspecialoccasions.

4bananas2tbsp(30mL)caroborchocolatechips2tbsp(30mL)miniaturemarshmallows

Slit bananas lengthwise but not all the way through.Sprinkle carob chips and marshmallows evenly in eachbananacavity.Wrapwellinfoil.Bakein450°F(230°C)ovenortoasterovenoronbarbecuefor 15 to 20 minutes until marshmallows and chips aremelted.

GranolaBars

MAKES12

SERVES

12

PREPARATIONTIME

20MINUTES

These are a great after school snack filled with complex carbs andprotein.Theadditionofraisinsand/orchocolatechipsmakesaneasiersell.

1cup(250mL)rolledoats1cup(250mL)sliveredalmonds2/3cup(150mL)packedbrownsugar2/3cup(150mL)raisins(optional)¼cup(50mL)wholewheatflour¼cup(50mL)chocolatechips(optional)1tbsp(15mL)brewer’syeast2tsp(10mL)cinnamon½tsp(2mL)nutmeg½cup(125mL)butter

In bowl, stir together rolled oats, almonds, brown sugar,raisinsifdesired,flour,chocolatechipsifdesired,brewer’syeast, cinnamon and nutmeg. Melt butter in microwaveovenfor30to45seconds;stirintomixture.

Firmly pressmixture onto foil-lined baking sheet. (Itwillfillpanonlyhalfwaysoscrunchupremainingfoiltoholdmixtureinplace.)Bakeontoprackof375°F(190°C)ovenforabout20minutesuntilbrownedandbubbling.Letcoolfor 2 to 4minutes or until sound of bubbling stops. Cutinto squares or bars while still hot. Store in airtightcontainerforupto3weeks.

Q-Bix

MAKES16

SERVES

8

PREPARATIONTIME

15MINUTES

Thisno-bakesnackdoesnottravelwellbutisgreatforbreakfast.AglassofmilkandacoupleQ-bix isallyouneed to sendchildrenoff for thedaywith enough protein, dairy andwhole grain carbs to get them tolunch.

½cup(125mL)almondbutter1/3cup(75mL)rolledoats¼cup(50mL)drymilkpowder¼cup(50mL)shreddedcoconut¼cup(50mL)wheatgerm¼cup(50mL)frozenapplejuiceconcentrate,thawed2tbsp(30mL)raisins(optional)½tsp(2mL)cinnamon¼cup(50mL)cocoapowder(optional)

In large bowl, thoroughly combine almond butter, rolledoats, milk powder, coconut, wheat germ, apple juice,raisinsifdesiredandcinnamon.Shapeinto161-inch(2.5cm) cubes. Measure cocoa powder into bowl and dropcubesinoneatatimetocoat.

Placeonbaking sheetorbakingpanandchill thoroughlybeforeserving,atleast1hour.Storeinairtightcontainerinrefrigerator.

StickyRicePudding

SERVES

16

PREPARATIONTIME

10MINUTES

Search until you find a short-grain brown rice. Try the health foodsectionatthegrocerystore,thehealth-foodstoreorAsianmarkets.

1½cups(375mL)short-grainbrownrice3cups(750mL)water2cups(500mL)milk1cup(250mL)goldenraisins1cup(250mL)liquidhoney2tbsp(30mL)cinnamon(approx)

In very large pot, mix rice with water; bring to boil.Reduceheatandsimmerfor45to55minutesuntilriceistender. Turn off heat. Add milk, raisins, honey andcinnamon; let stand for 15 to30minutes to absorbmilk.Servewarmwithsprinkleofcinnamon.

VanillaAlmondShake

SERVES

2

PREPARATIONTIME

3MINUTES

Reallyquitetasty,thisshakeisloadedwith“goodfats”andcaloriesthatwillmakeupforanyskippedmeal.

2cups(500mL)vanillasoymilk½cup(125mL)silkentofu¼cup(50mL)icecubes1tbsp(15mL)almondbutter1ripebanana1tbsp(15mL)groundflaxseed

In blender, blend together soy milk, tofu, ice, almondbutter,bananaandflaxseed.

NutritionalAnalysis

Analyses are per serving. Each recipe has been divided by the totalnumber of servings, including both supper and leftover portions. Inrecipescallingforstock,Ihaveprovidedanalysesusinga1to1mixtureofcannedstockandwater.Thesodiumlevelsintheseanalysesareveryhigh. Choosing homemade or frozen stock provides a much lowersodiumcount.

AsianSproutandRedPepperSalad:Calories80,Fat7g,Carbohydrates4g,Fibre1g,Protein2g,Sodium33mgAsparagusinItsOwnJuices:Calories77,Fat6g,Carbohydrates6g,Fibre2g,Protein2g,Sodium270mgAthenianLambandLimaBeans:Calories329,Fat10g,Carbohydrates38g,Fibre7g,Protein26g,Sodium760mgBakedMashedPotatoesandPotatoSkins:Calories233,Fat8g,Carbohydrates36g,Fibre5g,Protein6g,Sodium202mgBakedPorkTenderloinwithSpinachandBlueCheese:Calories344,Fat14g,Carbohydrates11g,Fibre5g,Protein43g,Sodium595mgBalsamicBarleySalad:Calories256,Fat7g,Carbohydrates42g,Fibre8g,Protein10g,Sodium405mgBananaBoats:Calories143,Fat3g,Carbohydrates32g,Fibre3g,Protein2g,Sodium3mgBarleyRisotto(usingcannedstockandwater):Calories208,Fat3g,Carbohydrates35g,Fibre7g,Protein9g,Sodium1733mgBeefTenderloinSteakswithPeppercornRub:Calories423,Fat29g,Carbohydrates15g,Fibre3g,Protein26g,Sodium677mgBetterSpaghettiSauce:Calories279,Fat13g,Carbohydrates19g,Fibre5g,Protein14g,Sodium605mgBistroBurgers:Calories405,Fat21g,Carbohydrates17g,Fibre4g,Protein27g,Sodium397mgBlackBeanNachos:Calories592,Fat20g,Carbohydrates78g,Fibre18g,Protein31g,Sodium626mgBostonBakedBeans:Calories282,Fat3g,Carbohydrates52g,Fibre15g,Protein14g,Sodium125mgCeleryPeanutButterLogs:Calories190,Fat16g,Carbohydrates7g,Fibre2g,Protein8g,Sodium159mgChewyBiscotti:Calories

186,Fat5g,Carbohydrates34g,Fibre4g,Protein4g,Sodium55mgChickenBreastswithSpicyRub:Calories424,Fat24g,Carbohydrates13g,Fibre1g,Protein39g,Sodium705mgChickenCacciatore:Calories312,Fat12g,Carbohydrates19g,Fibre9g,Protein39g,Sodium1242mgChickenSoup(usingcannedstockandwater):Calories136,Fat1g,Carbohydrates15g,Fibre3g,Protein14g,Sodium2223mgChickenStuffedwithSun-DriedTomatoesandChèvre:Calories372,Fat11g,Carbohydrates39g,Fibre8g,Protein37g,Sodium1548mgCreamyBakedSalmon:Calories177,Fat4g,Carbohydrates7g,Fibre0g,Protein27g,Sodium275mgCrispTopping:Calories227,Fat13g,Carbohydrates26g,Fibre2g,Protein4g,Sodium86mgCrustlessBroccoliandCheeseQuiches:Calories390,Fat29g,Carbohydrates14g,Fibre1g,Protein19g,Sodium438mgCucumberFaces:Calories60,Fat3g,Carbohydrates7g,Fibre2g,Protein3g,Sodium89mgEasyMinestrone:Calories271,Fat8g,Carbohydrates41g,Fibre10g,Protein12g,Sodium918mgFive-SpiceChickenwithHotSlaw:Calories379,Fat10g,Carbohydrates23g,Fibre3g,Protein50g,Sodium1427mgGranolaBars:Calories254,Fat15g,Carbohydrates30g,Fibre3g,Protein4g,Sodium86mgGrilledVegetableSoup(usingcannedstockandwater):Calories383,Fat23g,Carbohydrates23g,Fibre4g,Protein21g,Sodium3179mgGuacamole:Calories177,Fat16g,Carbohydrates11g,Fibre4g,Protein3g,Sodium26mgHomemadeChickenFingers:Calories233,Fat6g,Carbohydrates14g,Fibre1g,Protein28g,Sodium393mgJamaican-ishPork:Calories183,Fat6g,Carbohydrates2g,Fibre1g,Protein29g,Sodium240mgLasagnaRoll-Ups:Calories645,Fat13g,Carbohydrates98g,Fibre7g,Protein34g,Sodium978mgLemonyBakedShrimp:Calories372,Fat10g,Carbohydrates20g,Fibre1g,Protein49g,Sodium779mgLower-FatChiliConCarne:Calories423,Fat13g,Carbohydrates55g,Fibre21g,Protein26g,Sodium381mgMeatLoafFlorentinewithSalsa:Calories391,Fat24g,Carbohydrates18g,Fibre3g,Protein26g,Sodium811mgMolassesLentilSoup(usingcannedstockandwater):Calories359,Fat5g,Carbohydrates52g,Fibre18g,Protein27g,Sodium2203mgOatmealCookies:Calories181,Fat7g,Carbohydrates28g,Fibre1g,Protein3g,Sodium128mgOh

MegaCrackers:Calories48,Fat2g,Carbohydrates6g,Fibre1g,Protein2g,Sodium190mgParsnipPuréeChickenStew(usingcannedstockandwater):Calories360,Fat11g,Carbohydrates42g,Fibre9g,Protein24g,Sodium973mgPoppySeedNoodles:Calories118,Fat5g,Carbohydrates15g,Fibre1g,Protein3g,Sodium5mgPorkRoastDijon:Calories599,Fat29g,Carbohydrates36g,Fibre5g,Protein40g,Sodium263mgPumpkinPie:Calories128,Fat2g,Carbohydrates25g,Fibre3g,Protein5g,Sodium54mgQ-Bix:Calories181,Fat12g,Carbohydrates16g,Fibre3g,Protein6g,Sodium21mgQuickandDeliciousPeanutButterCookies:Calories177,Fat11g,Carbohydrates16g,Fibre1g,Protein6g,Sodium108mgQuickItalianSausageandKidneyBeanSoup(usingcannedstockandwater):Calories271,Fat6g,Carbohydrates41g,Fibre13g,Protein13g,Sodium2215mgQuinoaandCarrots(madewithwater):Calories209,Fat5g,Carbohydrates35g,Fibre5g,Protein6g,Sodium79mgRedPepperRice:Calories181,Fat2g,Carbohydrates37g,Fibre1g,Protein4g,Sodium367mgRicewithGratedCarrots(usingcannedstockandwater):Calories197,Fat2g,Carbohydrates39g,Fibre2g,Protein4g,Sodium1087mgRoastBeefwithRosemaryandGarlicVeggies:Calories220,Fat9g,Carbohydrates6g,Fibre1g,Protein26g,Sodium333mgRoastedChickentoPleaseEverybody(withskin):Calories560,Fat31g,Carbohydrates30g,Fibre4g,Protein36g,Sodium386mgRoastedVegetableswithGarlicOil:Calories131,Fat5g,Carbohydrates20g,Fibre5g,Protein4g,Sodium150mgSalmonCakeswithCaperMayo:Calories365,Fat15g,Carbohydrates29g,Fibre2g,Protein28g,Sodium837mgSalmonwithSpinachandFetainParchment:Calories325,Fat17g,Carbohydrates12g,Fibre5g,Protein36g,Sodium815mgScallopsandSoyBeansinSakeStock(usingcannedstockandwater):Calories372,Fat13g,Carbohydrates10g,Fibre6g,Protein32g,Sodium980mgSesameBroccoliSalad:Calories68,Fat6g,Carbohydrates3g,Fibre1g,Protein2g,Sodium307mgSesameFishCakeswithBabyBokChoy:Calories400,Fat3g,Carbohydrates56g,Fibre6g,Protein39g,Sodium2542mgSlow-CookedBeer-BraisedBeef:Calories541,Fat36g,Carbohydrates9g,Fibre1g,Protein37g,Sodium207mgSouthwesternFishSticks:

Calories253,Fat4g,Carbohydrates27g,Fibre2g,Protein27g,Sodium502mgSouvlakiPorkwithTossedGreekSalad:Calories275,Fat15g,Carbohydrates8g,Fibre1g,Protein28g,Sodium234mgSpicyCoconutSalad:Calories107,Fat6g,Carbohydrates14g,Fibre2g,Protein3g,Sodium16mgSteamedBroccoli:Calories9,Fat0g,Carbohydrates1g,Fibre1g,Protein1g,Sodium51mgSteamedDillyCarrots:Calories52,Fat1g,Carbohydrates12g,Fibre3g,Protein1g,Sodium573mgSteamedSnowPeas:Calories27,Fat0g,Carbohydrates5g,Fibre1g,Protein1g,Sodium2mgStickyRicePudding:Calories181,Fat2g,Carbohydrates41g,Fibre1g,Protein3g,Sodium19mgSundayHamwithPotatoes:Calories520,Fat31g,Carbohydrates23g,Fibre2g,Protein38g,Sodium231mgSundayHamSoupwithRomanoBeansandKale:Calories155,Fat5g,Carbohydrates18g,Fibre3g,Protein10g,Sodium532mgSweetPotatoMuffins:Calories219,Fat9g,Carbohydrates34g,Fibre2g,Protein3g,Sodium201mgThaiStuffedPorkwithMashedApplesandSquash:Calories427,Fat14g,Carbohydrates30g,Fibre3g,Protein43g,Sodium170mgTofuCaesarSalad:Calories39,Fat3g,Carbohydrates2g,Fibre1g,Protein3g,Sodium30mgTunaSailboats:Calories282,Fat12g,Carbohydrates31g,Fibre5g,Protein16g,Sodium503mgVanillaAlmondShake:Calories302,Fat18g,Carbohydrates26g,Fibre8g,Protein16g,Sodium45mgVeggiesweek2:Calories58,Fat0g,Carbohydrates12g,Fibre4g,Protein3g,Sodium19mgVeggiesweek4:Calories124,Fat1g,Carbohydrates29g,Fibre9g,Protein4g,Sodium88mgWholeWheatGrahamCrackers:Calories309,Fat17g,Carbohydrates36g,Fibre5g,Protein7g,Sodium381mgZucchiniMuffins:Calories221,Fat9g,Carbohydrates32g,Fibre2g,Protein4g,Sodium192mg

AsanalyzedwithSierraMasterCookprogramandroundedtothenearestwholenumber.

Make-AheadMixesandSaladDressings

We have come to rely on packaged mixes to make our weeknightsuppers faster, but nothing could be simpler to do at home withhealthier, fresher, less-expensive ingredients. Our homemade CheeseCoating is great to use for chicken fingers, or for baked vegetables orpotatoes.Saladdressings,too,canbemadebetterandlessexpensivelyathome.Here are somemix and dressing ideas that can bemade aheadandstoredinthefridgeorcupboard.Kidslovetomixtheseingredientsandmycookingclasskidshaveinventedvariationsthathavesurprisedanddelightedallofus.

ChiliSpice

Usethismixbytheteaspoonfultospiceupanydishthatisblandenoughforthekidsbutneedsalittlezipformoregrown-uptastebuds.Itisgreatintomatosauceorinourbiscuitmix.

½cup(125mL)chilipowder¼cup(50mL)Mrs.Dashseasoning8tsp(40mL)groundcumin4tsp(20mL)driedoregano4tsp(20mL)onionpowder2tsp(10mL)garlicpowder1tsp(5mL)cayennepepper

Mix together chili powder, Mrs. Dash, cumin, oregano,onionpowder,garlicpowderandcayenne.Storeinairtightcontainerforupto3months.

CheeseCoating

Usetocoatchicken,zucchinicubesorchoppedsweetpotatoes.

4cups(1L)drywholewheatbreadcrumbs1cup(250mL)driedparsley¾cup(175mL)gratedParmesancheese½cup(125mL)oliveoil1tsp(5mL)garlicpowder1tsp(5mL)salt1tsp(5mL)pepper

Mix together bread crumbs, parsley, cheese, oil, garlicpowder, salt and pepper. Refrigerate in airtight containerfor up to 4weeeks or freeze up to 8weeks. Coat chosenfoodinmixture;layonbakingsheet.Bakein400°F(200°C)oven until cooked through. (Veggies need 10 to 15minutes;chickenmayneed40.)

WholeWheatBiscuitMix

Greatforlast-minutebiscuitstogowithanymeal!

4cups(1L)wholewheatflour2cups(500mL)unbleachedflour1½cups(375mL)skimmilkpowder1cup(250mL)granulatedsugar¾cup(175mL)wheatgerm½cup(125mL)plus2tbsp(30mL)bakingpowder1tbsp(15mL)salt1½cups(375mL)butter

Inbowl,mixtogetherwholewheatandunbleachedflours,milkpowder,sugar,wheatgerm,bakingpowderandsalt;cutinbutter.Storeinfridgeupto3weeks.Stir2cups(500mL)ofmixwithoneeggandmixinjustenough water to make sticky dough. Drop by roundedspoonfulsontobakingsheet;bakefor10to25minutesin

375°F(190°C)oven.Makesabout60biscuits.

VARIATIONS:

Add different liquids such as apple juice or buttermilkinsteadofwater.Stir in some Chili Spice and cornmeal tomake cornmealmuffins.Stirinextramilkandoneegganduseasapancakemix;besuretothinitoutconsiderably.Add a handful of rolled oats and a mashed banana andbakeasmuffinsinmuffintins.

SesameTopping

Usetoaddacrunchytwisttoanymeal.SprinkleintoasaladanduseourAsianDressing.Topanystir-frytoaddsomecrunchandfibre.Sprinkleintosoupsinsteadofcrackers.Serveasisforagreatsnackalternativetochipsorpopcorn.

2cups(500mL)rolledoats½cup(125mL)meltedbutter1/3cup(75mL)shreddedextra-oldCheddarcheese1/3cup(75mL)sesameseeds¼cup(50mL)garlicpowder

In bowl, combine oats, butter, cheese, sesame seeds andgarlic powder; spread on baking sheet. Bake in 350°F(180°C)ovenfor15minutesoruntillightlybrowned.Storeinrefrigeratorupto2months.

AsianDressing

½cup(125mL)canolaoil2tbsp(30mL)toastedsesameoil

1tbsp(15mL)sesameseeds2tbsp(30mL)lemonjuice2tbsp(30mL)ricevinegar1tsp(5mL)gratedgingerroot1tsp(5mL)gratedlemonrind

Injar,shaketogethercanolaoil,sesameoil,sesameseeds,lemonjuice,vinegar,gingerandlemonrind.Refrigerateupto1month.

ItalianDressing

½cup(125mL)extra-virginoliveoil2tbsp(30mL)balsamicvinegar2tbsp(30mL)redwinevinegar1tbsp(15mL)Dijonmustard1tbsp(15mL)lightmayonnaise1tsp(5mL)driedItalianherbseasoning(oranycombinationofbasil,oregano,thymeleaves)1tsp(5mL)garlicsaltPeppertotaste

In jar, shake together oil, balsamic vinegar, red winevinegar,mustard,mayonnaise, herb seasoning, garlic saltandpepper.Refrigerateupto1month.

MexicanDressing

This recipe is low in fat and is great as a dip for corn chips and forMexicantacosalad.

½cup(125mL)salsa2tbsp(30mL)redwinevinegar

2tbsp(30mL)extra-virginoliveoil1tbsp(15mL)choppedfreshcilantro1tsp(5mL)driedoregano1clovegarlic,minced

In jar, shake togethersalsa,vinegar,oil,cilantro,oreganoandgarlic.Refrigerateupto2weeks.

QuickieMealsfromWhatYou’veGot

Herearesomefastsupper-saversandsidesfromyourfridge,freezerandpantry.

Index

Thepaginationofthiselectroniceditiondoesnotmatchtheeditionfromwhichitwascreated.Tolocateaspecificpassage,pleaseusethesearchfeatureofyoure-bookreader.Recipetitlesinitalicsare“GrabandGo”itemsmadewithleftoversfromotherrecipes.

almondbutter,57

CeleryPeanutButterLogs,57

Q-Bix,131

VanillaAlmondShake,133

ZucchiniMuffins,123

almonds

CrispTopping,120

FruitCake,143

GranolaBars,130

OhMegaCrackers,124

PorkRoastDijon,14

apples

AppleCheesecakeFrenchToast,6

AppleCompote,6

BrieCrackers,143

FruitCake,143

MashedApplesandSquash,106

AsianDressing,141

AsianSalmonSandwich,98

AsianSproutandRedPepperSalad,83

asparagus

AsparagusinItsOwnJuices,62

BarleySalad,62

AthenianLambandLimaBeans,53

avocadoGuacamole,98

BabyBokChoy,104

BagelFrenchToast,6

BakedMashedPotatoesandPotatoSkins,52

BakedPorkTenderloinwithSpinachandBlueCheesewithTomatoSalad,31

BalsamicBarleySalad,96

bananas

BananaBoats,129

VanillaAlmondShake,133

BarbecueChickenCaesarSalad,81

barley,62,96

BalsamicBarleySalad,96

BarleyRisotto,62

BarleySalad,62

BarleySaladwithCottageCheeseandGreens,96

BasicFrenchToast,5–6

beansprouts

AsianSproutandRedPepperSalad,83

PadThai,142

TofuSproutSalad,83

beans,dried.Seelegumesbeans,green

BalsamicBarleySalad,96

SundayHamReprise,22

beef

BeefandPastaToss,72

BeefBurritos,12

BeefTenderloinSteakswithPeppercornRub,65

BetterNachos,12

BetterSpaghettiSauce,12

BistroBurgers,99

HotBeefauJus,45

Lower-FatChiliBurritos,88

Lower-FatChiliConCarne,88

MeatLoafFlorentinewithSalsa,38

Meatballs,99

RoastBeefwithRosemaryandGarlicVeggies,72

Second-timeSloppyJoes,38

Slow-CookedBeer-BraisedBeef,45

SpicyPuttanescaSauce,144

BetterNachos,12

BetterSpaghettiSauce,12

beverages

blendeddrinks,7

withlunches,8

ProteinSmoothie,145

VanillaAlmondShake,133

BistroBurgers,99

BlackBeanNachos,21

BlueberryCompote,Frozen,6

BostonBakedBeans,113

BreadPuddingwithMatzoMeal,106

breadsandcrackers

BrieCrackers,143

CreamCheeseBites,143

Frenchtoast,5–6

OhMegaCrackers,124

ryebread,45

SweetPotatoMuffins,122

WholeWheatBiscuitMix,140

WholeWheatGrahamCrackers,127

ZucchiniMuffins,123

breakfast

plansfor,5–7

ProteinSmoothie,145

VanillaAlmondShake,133

BrieCrackers,143

broccoli

CrustlessBroccoliandCheeseQuiches,64

SesameBroccoliSalad,55

SteamedBroccoli,46

VeggiePlatter,23

Veggies(raw),36

brownbaglunches,7–9

ChickenCacciatore,29

Lunch-ables,9

LunchRolls,9

Make-Your-OwnPizza,9

Meat“Fries,”9

seealsosandwichesandwrapsBrunchFrittata,145

Burritos,Beef,12

Burritos,Lower-FatChili,88

butter,unsalted,62

ButtermilkFrenchToast,6

cabbage

BabyBokChoy,104

ChickenStir-fry,145

Coleslaw,145

Five-spiceChickenwithHotSlaw,47

PorkandCabbageStir-Fry,31

SausageandSauerkrautonaBun,63

Stir-friedcabbage,145

carrots

CreamCheeseBites,143

EasyMinestrone,79

MolassesLentilSoup,78

ParsnipPuréeChickenStew,70

PuréedCarrotSoup,73

QuinoaandCarrots,91

RicewithGratedCarrots,37

RoastBeefwithRosemaryandGarlic,72

RoastBeefwithRosemaryandGarlicVeggies,72

SteamedDillyCarrots,73

TunaSailboatsforKids,71

Veggies(raw),36

celery

CeleryPeanutButterLogs,57

ChickenFriedRice,46

TossedGreekSalad,89

VeggiePlatter,23

Veggies(raw),36

cheese

BakedPorkTenderloinwithSpinachandBlueCheesewithTomatoSalad,31

BarleySalad,62

BarleySaladwithCottageCheeseandGreens,96

BlackBeanNachos,21

BrieCrackers,143

CheeseCoating,139

ChèvreandTomatoSoup,90

ChickenStuffedwithSun-DriedTomatoandChèvre,90

CreamCheeseBites,143

CrustlessBroccoliandCheeseQuiches,64

CucumberFaces,115

GarlickyWhiteBeans,142

GrilledCheeseOptions,73

LasagnaRollups,112

Lower-FatChiliBurritos,88

Make-Your-OwnPizza,47

MeatLoafFlorentinewithSalsa,38

MexicanTomatoSoup,143

SalmonwithSpinachandFetainParchment,56

SeafoodMarinara,144

SesameTopping,140

SouthwesternFishSticks,97

SpinachandBlueCheeseLunchWrap,31

TofuCaesarSalad,81

TossedGreekSalad,89

VeryCheesyYogurtDip,8

CherryTrifle,143

ChèvreandTomatoSoup,90

ChewyBiscotti,128

ChickPeaSalad,142

chicken

BarbecueChickenCaesarSalad,81

ChickenBreastswithSpicyRub,54

ChickenCacciatore,29

ChickenFriedRice,46

ChickenSaladWrap,13

ChickenSoup,36

ChickenStir-fry,145

ChickenStuffedwithSun-DriedTomatoandChèvre,90

ChoppedChickenSaladSuey,13

Five-spiceChickenwithHotSlaw,47

HomemadeChickenFingers,114

MeatLoafFlorentinewithSalsa,38

ParsnipPuréeChickenStew,70

toremovebackbone,13

RoastedChickentoPleaseEverybody,13

SalmonwithSpinachandFetainParchment,56

ChiliSpice,139

chips,cornorvegetableBetterNachos,12

BlackBeanNachos,21

Guacamolewith,98

MexicanTomatoSoup,143

ThaiFingerDinner,54

chocolate

BananaBoats,129

ChewyBiscotti,128

chocolatemilk,8

GranolaBars,130

ChoppedChickenSaladSuey,13

coconutandcoconutmilkPadThai,142

Q-Bix,131

SpicyCoconutSalad,107

Coleslaw,145

cookies

ChewyBiscotti,128

GranolaBars,130

OatmealCookies,125

Q-Bix,131

QuickandDeliciousPeanutButterCookies,126

cooking

teachingchildren,60,110

tipsfor,4–5

workschedules,2–3

corn

BalsamicBarleySalad,96

BlackBeanNachos,21

ChickenSoup,36

EasyFishChowder,104

GrilledVegetableSoup,20

LentilSoup,78

MolassesLentilSoup,78

ProteinSmoothie,145

cornmeal,97

HomemadeChickenFingers,114

polenta,30,56,97

SouthwesternFishSticks,97

CreamCheeseBites,143

CreamyBakedSalmon,98

CrispTopping,120

CrustlessBroccoliandCheeseQuiches,64

cucumber,115

CucumberFaces,115

TossedGreekSalad,89

CurriedScallops,144

dates

ChewyBiscotti,128

desserts

BananaBoats,129

BreadPuddingwithMatzoMeal,106

forbreakfast,6–7

CherryTrifle,143

dessertsandwichgrills,73

fridgedesserts,145

FruitCake,143

fruitwithCrispTopping,120

pantrydesserts,143

PumpkinPie,121

PumpkinPudding,143

StickyRicePudding,132

WarmParfait,145

Seealsosaucesandtoppings,sweetdips.Seesauces,toppingsanddips,savoury

EasyFishChowder,104

EasyMinestrone,79

eggplant

RoastedVegetableswithGarlicOil,28

eggs

BreadPuddingwithMatzoMeal,106

BrunchFrittata,145

CrustlessBroccoliandCheeseQuiches,64

Egg-FriedRice,37

Frenchtoast,5–6

RoastedVeggieFrittata,20

TunaSailboatsforKids,71

EnglishMuffinFrenchToast,6

FancyParfait,145

fishandshellfish

AsianSalmonSandwich,98

CreamyBakedSalmon,98

CurriedScallops,144

EasyFishChowder,104

FishSticksandSweetPotatoFries,97

freezermealswith,144

HoneyMustardSalmonSandwich,56

LemonyBakedShrimp,82

SalmonCakeswithCaperMayo,30

SalmonwithSpinachandFetainParchment,56

ScallopsandSoyBeansinSakeStock,105

SeafoodMarinara,144

SesameFishCakeswithBabyBokChoy,104

ShrimpSauté,144

SouthwesternFishSticks,97

TunaSailboatsforKids,71

Five-spiceChickenwithHotSlaw,47

flaxseed,12

OhMegaCrackers,124

VanillaAlmondShake,12

ZucchiniMuffins,123

Frenchtoast,5–6

FrozenBlueberryCompote,6

FrozenStrawberryCompote,6

garlicoil,28

GarlickyWhiteBeans,142

gingerroot,55

GrabandGo,9

AsianSalmonSandwich,98

BarbecueChickenCaesarSalad,81

BarleySalad,62

BeefandPastaToss,72

BeefBurritos,12

BetterNachos,12

ChèvreandTomatoSoup,90

ChickenCacciatore,29

ChickenFriedRice,46

ChickenSaladWrap,13

ChoppedChickenSaladSuey,13

EasyFishChowder,104

Egg-FriedRice,37

FiresideSupperorPorchPicnic,52

FishSticksandSweetPotatoFries,97

GrilledCheeseOptions,73

HoneyMustardSalmonSandwich,56

HotBeefauJus,45

JamaicanRoti,39

KrispyKale,44

Lower-FatChiliBurritos,88

Make-Your-OwnPizza,47

Meatballs,99

PorkandCabbageStir-Fry,31

PorkandSpinachRoll-up,14

PorkandTomatoSalad,106

PorkPicnic,89

ProteinPoppySeedNoodles,80

PuréedCarrotSoup,73

QuickItalianSausageandKidneyBeanSoup,63

RoastedVegetablesPasta,28

RoastedVeggieFrittata,20

SausageandSauerkrautonaBun,63

Second-timeSloppyJoes,38

SpinachandBlueCheeseLunchWrap,31

StuffedMiniPitas,21

SundayHamReprise,22

ThaiFingerDinner,54

TofuSproutSalad,83

GranolaBars,130

GrilledCheeseOptions,73

GrilledVegetableSoup,20

Guacamole,98

ham.Seeporkandhamherbsandspices

ChiliSpice,139

clovepotpourri,22

five-spicepowder,47

gingerroot,55

Italianseasoning,63

parsley,82

PeppercornRub,65

SpicyRub,54

thyme,39

HomemadeChickenFingers,114

HoneyMustardSalmonSandwich,56

HotBeefauJus,45

ItalianDressing,141

Italianseasoning,63

Jamaican-ishPork,39

JamaicanRoti,39

JuicyFrenchToast,6

kale

KrispyKale,44

SundayHamSoupwithRomanoBeansandKale,44

LambandLimaBeans,Athenian,53

LasagnaRollups,112

leeks

EasyMinestrone,79

legumes

AthenianLambandLimaBeans,53

BlackBeanNachos,21

BostonBakedBeans,113

ChickPeaSalad,142

EasyMinestrone,79

frozensoybeans,105

GarlickyWhiteBeans,142

LentilSoup,142

Lower-FatChiliConCarne,88

MolassesLentilSoup,78

QuickItalianSausageandKidneyBeanSoup,63

quickmealswith,142

RoastedVegetablePasta,28

ScallopsandSoyBeansinSakeStock,105

SundayHamSoupwithRomanoBeansandKale,44

TacoFilling,142

LemonyBakedShrimp,82

LentilSoup,142

Lower-FatChiliBurritos,88

Lower-FatChiliConCarne,88

lunch,plansfor,7–9

Lunch-ables,9

LunchRolls,9

Make-Your-Own-Pizza,9,47

MashedApplesandSquash,106

matzomeal

ThaiStuffedPorkwithMashedApplesandSquash,106

Meat“Fries,”9

MeatLoafFlorentinewithSalsa,38

Meatballs,99

MexicanDressing,141

MexicanTomatoSoup,143

mincemeat

FancyParfait,145

molasses

BostonBakedBeans,113

MolassesLentilSoup,78

muffins

withlunches,8

SweetPotatoMuffins,122

ZucchiniMuffins,123

mushrooms

BeefandPastaToss,72

BistroBurgers,99

ChickenCacciatore,29

Make-Your-OwnPizza,47

Nachos,Better,12

Nachos,BlackBean,21

oatmeal

CrispTopping,120

GranolaBars,130

OatmealCookies,125

SesameTopping,140

OhMegaCrackers,124

oil,Asiansesame,98

oil,garlic,28

olives

AthenianLambandLimaBeans,53

CreamCheeseBites,143

SpicyPuttanescaSauce,144

TossedGreekSalad,89

oranges

BeefTenderloinSteakswithPeppercornRub,65

PadThai,142

parsley,82

ChickPeaSalad,142

ParsnipPuréeChickenStew,70

pasta

BeefandPastaToss,72

BetterSpaghettiSauce,12

forbrownbaglunches,9

ChickenCacciatore,29

LasagnaRollups,112

orzo,44

PadThai,142

PenneStrawsandPeas,65

PoppySeedNoodles,80

PorkandCabbageStir-Fry,31

ProteinPoppySeedNoodles,80

QuinoaandCarrots,91

RoastedVegetablePasta,28

SeafoodMarinara,144

SpicyPuttanescaSauce,144

pastry

CrustlessBroccoliandCheeseQuiches,64

PumpkinPie,121

peanutbutter

CeleryPeanutButterLogs,57

QuickandDeliciousPeanutButterCookies,126

peanutsandpeanutsaucePadThai,142

SpicyCoconutSalad,107

ThaiStuffedPorkwithMashedApplesandSquash,106

peas

BalsamicBarleySalad,96

ChickenSoup,36

EasyMinestrone,79

Egg-FriedRice,37

ParsnipPuréeChickenStew,70

PenneStrawsandPeas,65

ShrimpSauté,144

PenneStrawsandPeas,65

PeppercornRub,65

peppers,sweet

AsianSproutandRedPepperSalad,83

AthenianLambandLimaBeans,53

ChickenCacciatore,29

EasyMinestrone,79

GrilledVegetableSoup,20

Lower-FatChiliConCarne,88

QuickItalianSausageandKidneyBeanSoup,63

RedPepperRice,46

RoastBeefwithRosemaryandGarlicVeggies,72

RoastedVegetableswithGarlicOil,28

ThaiStuffedPorkwithMashedApplesandSquash,106

TossedGreekSalad,89

VeggiePlatter,23

Veggies(raw),36

Pizza,MakeYourOwn,9,47

polenta,30,56,97

PoppySeedNoodles,80

porkandham

BakedPorkTenderloinwithSpinachandBlueCheesewithTomatoSalad,31

Jamaican-ishPork,39

JamaicanRoti,39

MeatLoafFlorentinewithSalsa,38

PorkandCabbageStir-Fry,31

PorkandSpinachRoll-up,14

PorkandTomatoSalad,106

PorkPicnic,89

PorkRoastDijon,14

QuickItalianSausageandKidneyBeanSoup,63

SouvlakiPorkwithTossedGreekSalad,89

SundayHamReprise,22

SundayHamSoupwithRomanoBeansandKale,44

SundayHamwithPotatoes,22

ThaiFingerDinner,54

ThaiStuffedPorkwithMashedApplesandSquash,106

potatoes,sweet

PorkRoastDijon,14

withSweetPecanTopping,143

SweetPotatoFries,97

SweetPotatoMuffins,122

potatoes,whiteorredBakedMashedPotatoesandPotatoSkins,52

ChèvreandTomatoSoup,90

MolassesLentilSoup,78

nutritionalvalueof,52

RoastBeefwithRosemaryandGarlicVeggies,72

SundayHamwithPotatoes,22

ProteinPoppySeedNoodles,80

ProteinSmoothie,145

PumpkinPie,121

PumpkinPudding,143

PuréedCarrotSoup,73

Q-Bix,131

QuickandDeliciousPeanutButterCookies,126

QuickItalianSausageandKidneyBeanSoup,63

QuinoaandCarrots,91

raisins

FruitCake,143

GranolaBars,130

OatmealCookies,125

Q-Bix,131

StickyRicePudding,132

ZucchiniMuffins,123

rapini

ScallopsandSoyBeansinSakeStock,105

RedPepperRice,46

rice,34,37

barleycomparedwith,62

ChickPeaSalad,142

ChickenFriedRice,46

CurriedScallops,144

Egg-FriedRice,37

RedPepperRice,46

RicewithGratedCarrots,37

StickyRicePudding,132

RoastBeefwithRosemaryandGarlicVeggies,72

RoastedChickentoPleaseEverybody,13

RoastedVegetablePasta,28

RoastedVegetableswithGarlicOil,28

RoastedVeggieFrittata,20

rubs

PeppercornRub,65

SpicyRub,54

SakeStock,ScallopsandSoyBeansin,105

saladdressings

AsianDressing,141

GreekDressing,89

ItalianDressing,141

MexicanDressing,141

TofuCaesarDressing,81

salads

AsianSproutandRedPepperSalad,83

BalsamicBarleySalad,96

BarbecueChickenCaesarSalad,81

BarleySalad,62

BarleySaladwithCottageCheeseandGreens,96

BeefandPastaToss,72

ChickPeaSalad,142

ChoppedChickenSaladSuey,13

Coleslaw,145

greensfor,65

PorkandTomatoSalad,106

SesameBroccoliSalad,55

SpicyCoconutSalad,107

TofuCaesarSalad,81

TofuSproutSalad,83

TomatoSalad,31

TossedGreekSalad,89

SalmonCakeswithCaperMayo,30

SalmonwithSpinachandFetainParchment,56

salsa

BakedMashedPotatoesandPotatoSkins,52

BeefandPastaToss,72

BlackBeanNachos,21

MeatLoafFlorentinewithSalsa,38

MexicanDressing,141

TacoFilling,142

sandwichesandwrapsAsianSalmonSandwich,98

BeefBurritos,12

BistroBurgers,99

ChickenSaladWrap,13

GrilledCheeseOptions,73

HoneyMustardSalmonSandwich,56

HotBeefauJus,45

Lower-FatChiliBurritos,88

LunchRolls,9

PorkandSpinachRoll-up,14

SalmonCakesasburgers,30

Second-timeSloppyJoes,38

SpinachandBlueCheeseLunchWrap,31

StuffedMiniPitas,21

TacoFilling,142

TunaSailboatsforKids,71

seealsobrownbaglunchessauces,dipsandtoppings,savouryCaperMayo,30

CheeseCoating,139

garlicoil,28

Guacamole,98

MexicanDressing,141

SalsaTopping,38

SesameTopping,140

SweetPecanTopping,143

VeryCheesyYogurtDip,8

wheatgerm,47

saucesandtoppings,sweetAppleCompote,6

CrispTopping,120

FrozenBlueberryCompote,6

FrozenStrawberryCompote,6

SweetPecanTopping,143

Seealsodessert(s)sausages

QuickItalianSausageandKidneyBeanSoup,63

SausageandSauerkrautonaBun,63

wieners,9

ScallopsandSoyBeansinSakeStock,105

SeafoodMarinara,144

Second-timeSloppyJoes,38

SesameBroccoliSalad,55

SesameFishCakeswithBabyBokChoy,104

sesameoil,Asian,98

SesameTopping,140

shakes,blendedbreakfast,7

ShapesToast,6

shellfish.Seefishandshellfishshopping,3,4

ShrimpSauté,144

Slow-CookedBeer-BraisedBeef,45

snacks

BrieCrackers,143

CeleryPeanutButterLogs,57

CreamCheeseBites,143

CrispTopping,120

CucumberFaces,115

KrispyKale,44

pantrysnacks,143

SesameTopping,140

SweetPecanTopping,143

snowpeas

SteamedSnowPeas,14

VeggiePlatter,23

soups

forbrownbaglunches,9

ChèvreandTomatoSoup,90

ChickenSoup,36

EasyFishChowder,104

EasyMinestrone,79

GrilledVegetableSoup,20

LentilSoup,142

MexicanTomatoSoup,143

MolassesLentilSoup,78

PuréedCarrotSoup,73

QuickItalianSausageandKidneyBeanSoup,63

SundayHamSoupwithRomanoBeansandKale,44

SouthwesternFishSticks,97

SouvlakiPorkwithTossedGreekSalad,89

soymilk,7

VanillaAlmondShake,133

soybeans.Seelegumesspices.SeeherbsandspicesSpicyCoconutSalad,107

SpicyPuttanescaSauce,144

SpicyRub,54

spinach

BakedPorkTenderloinwithSpinachandBlueCheesewithTomatoSalad,31

BistroBurgers,99

BlackBeanNachos,21

CurriedScallops,144

frozen,31

MeatLoafFlorentinewithSalsa,38

PorkandSpinachRoll-up,14

SalmonwithSpinachandFetainParchment,56

SpinachandBlueCheeseLunchWrap,31

squash

BetterSpaghettiSauce,12

MashedApplesandSquash,106

SteamedBroccoli,46

SteamedDillyCarrots,73

StickyRicePudding,132

Stir-friedcabbage,145

storage

tipsfor,3,5

ofvegetables,36

StrawberryCompote,Frozen,6

StuffedFrenchToast,6

StuffedMiniPitas,21

SundayHamReprise,22

SundayHamSoupwithRomanoBeansandKale,44

SundayHamwithPotatoes,22

sushi,143

SweetPecanTopping,143

SweetPotatoFries,97

SweetPotatoMuffins,122

TacoFilling,142

ThaiFingerDinner,54

ThaiStuffedPorkwithMashedApplesandSquash,106

tofu

ProteinPoppySeedNoodles,80

ProteinSmoothie,145

quickmealswith,145

ThaiFingerDinner,54

TofuCaesarSalad,81

TofuSproutSalad,83

VanillaAlmondShake,133

tomatoesandtomatosauceAthenianLambandLimaBeans,53

BetterSpaghettiSauce,12

BistroBurgers,99

ChickenCacciatore,29

ChickenStuffedwithSun-DriedTomatoandChèvre,90

driedtomatoes,90

EasyMinestrone,79

tofreezetomatopaste,88

GrilledVegetableSoup,20

LasagnaRollups,112

Lower-FatChiliConCarne,88

MexicanTomatoSoup,143

PenneStrawsandPeas,65

PorkandTomatoSalad,106

PuttanescaSauce,144

QuickItalianSausageandKidneyBeanSoup,63

RoastedVegetableswithGarlicOil,28

SeafoodMarinara,144

Second-timeSloppyJoes,38

TomatoSalad,31

TossedGreekSalad,89

Trifle,Cherry,143

TunaSailboatsforKids,71

turkey

Make-Your-OwnPizza,47

MeatLoafFlorentinewithSalsa,38

SpinachandBlueCheeseLunchWrap,31

ThaiFingerDinner,54

VanillaAlmondShake,133

vegetabledishes

AsparagusinItsOwnJuices,62

BabyBokChoy,104

BakedMashedPotatoesandPotatoSkins,52

frozen,96

GarlicVeggies,72

KrispyKale,42,44

withlunches,8

MashedApplesandSquash,106

QuinoaandCarrots,91

RicewithGratedCarrots,37

withRoastedChickentoPleaseEverybody,13

RoastedVegetablePasta,28

RoastedVegetableswithGarlicOil,28

RoastedVeggieFrittata,20

SteamedBroccoli,46

SteamedSnowPeas,14

Stir-friedcabbage,145

tostore,36

SweetPotatoFries,97

Veggies(raw),36

vegetarianentrées

BarleySaladwithCottageCheeseandGreens,96

BrunchFrittata,145

ChickPeaSalad,142

CrustlessBroccoliandCheeseQuiches,64

Egg-FriedRice,37

GarlickyWhiteBeans,142

GrilledCheeseOptions,73

LasagnaRollups,112

PenneStrawsandPeas,65

ProteinPoppySeedNoodles,80

ProteinSmoothie,145

RoastedVegetablePasta,28

RoastedVeggieFrittata,20

ThaiFingerDinner,54

TofuSproutSalad,83

vegetariangroundround,65,112

VeggiePlatter,23

Veggies(raw),36

VeryCheesyYogurtDip,8

WarmParfait,145

WholeWheatBiscuitMix,140

WholeWheatGrahamCrackers,127

yogurt

FancyParfait,145

frozen,145

andfruitwithCrispTopping,120

TossedGreekSalad,89

VeryCheesyYogurtDip,8

WarmParfait,145

zucchini

RoastedVegetableswithGarlicOil,28

ZucchiniMuffins,123

Acknowledgements

Noonecouldhavepredictedtheamountofworknecessaryforthisbooktogofromaseedofanideaforabusinesstoatreeheavywithfruit.Ittakesalotmorethanwaterandsunshine,andIowethankstoalotofpeoplefortheirinputandsupport.Inutterlyrandomorder:Mymumnet group for keepingme alive in the early (and ongoing!)

daysofmotherhoodandforencouragingme,testingrecipes(andbuyingthisbook!);mymom,Huguette,andherGeorge,mydad,Ron,andmysisters, Michele and Cheryl for thinking I am weird and loving meanyway;myCapeBreton family,who turned out a fine brother-uncle-sonandlethimmarrysomeonefromaway;MercedesRothwell forherskill inenvisioning theprototype;Pam,Jeannie,MonicaandLinda forworkingwithmeinmy“dayjob”andusingtheserecipesoverandoveruntil we got them right; all the clients over the years who trusted uswiththeirtummies;thedieticiansandnutritionistswhotrusteduswiththeir clients, especially Barbie Casselman and Aileen Burford-Mason;KirstenHanson,whogotanunsolicitedprototypefromanunknownandtook a chance–youmademe an author, thank you; the entire team atHarperCollins,whomademefeelwelcomeandworthy;HalRoth,RoseMarieSummervilleandPaoloCristante,whomadethedaysinthephotostudiofunandbeautiful.ToDonnaBeck,ErinBooth,MaryDelli-ColliandBabsThurber,thanks

forbeingawesomefriendsand“othermoms”whenI justcouldnotbethereforJameson;theKeilhauers,theViscasandtheBedardsforbeing“chosen family”; the Asplers, the Burnses, theWilsons, the Robbs andtheNemettsforbeingsuperbsupportersanddarnedgoodpartyguests;JackieDais-Visca and FionaOrr,who receive the award for best legalinterpreterswhenreamsoflegalesemakenosense;recipetesters,weallowea lot toyou;andallof thecookingclasskidswhotryeverything,teach me something every day and have learned to say “It’s not mytaste”insteadof“Ewwww.”

Iowethemostthankstomylittlefamily:myhusband,GuyRatchford,whosawthetraincomingandchosenottogetoffthetracks;heactuallygot on board my locomotive life and became the fuel that keeps megoing.Mydaughter,Jameson,hasbeentheimpetusforeverything:herbirthsetmeonapathofmotherhood,causingacareerveerthatledtothisbook.Tryingtobalanceworkandhomemayneverhavehappenedifnotforher.Sheteachesmetobepatient,kind,humbleandreal–butshestillhastoeatherbroccoli.

WhyWeLovetoCookOnceaWeek

“Cookonceaweek?Italmostsoundstoogoodtobetrue!ButTheresaAlbert-Ratchfordcomesthroughforustime-pressedmomsbyshowingushowwecanspendlesstimeinthekitchenandstillmanagetogethealthy,kid-friendlymealsonthedinnertable.Thisistheultimatecookbookfortoday’sbusymom.”

––AnnDouglas,authorofTheMotherofAllParentingBooks

“At last. A simple approach to preparing healthy and delicious familymeals that aretrans-fatfreeandburstingwiththegoodnessofwholegrainsandcolourful,flavourfulvegetablesthatyourkidswillenjoy.”

—AileenBurford-Mason,Ph.D.,immunologist/nutritionalconsultant

Copyright

CookOnceaWeek

©2005byThymeforSupper.

AllrightsreservedunderInternationalandPan-AmericanCopyrightConventions.Bypaymentoftherequiredfees,youhavebeengrantedthenon-exclusive,non-transferablerighttoaccessandreadthetextofthise-bookon-screen.Nopartofthistextmaybereproduced,transmitted,down-loaded,decompiled,reverseengineered,orstoredinorintroducedintoanyinformationstorageand retrieval system, in any form or by any means, whether electronic or mechanical, nowknownorhereinafterinvented,withouttheexpresswrittenpermissionofHarperCollinse-books.

EPubEdition©December2010ISBN:978-1-44340426-6

PublishedbyHarperCollinsPublishersLtdFIRSTEDITION

HarperCollinsPublishersLtd2BloorStreetEast,20thFloorToronto,Ontario,CanadaM4W1A8

www.harpercollins.ca

LibraryandArchivesCanadaCataloguinginPublicationAlbert-Ratchford,TheresaCookonceaweek:eatwelleveryday/TheresaAlbert-Ratchford.–1sted.

ISBN0-00-639510-4

1.Make-aheadcookery.I.Title.

TX652.A422004641.5’55C2004-905842-8

RRD987654321

AboutthePublisherAustraliaHarperCollinsPublishers(Australia)Pty.Ltd.25RydeRoad(POBox321)Pymble,NSW2073,Australiahttp://www.harpercollinsebooks.com.au

CanadaHarperCollinsCanada2BloorStreetEast-20thFloorToronto,ON,M4W1A8,Canadahttp://www.harpercollinsebooks.ca

NewZealandHarperCollinsPublishers(NewZealand)LimitedP.O.Box1Auckland,NewZealandhttp://www.harpercollinsebooks.co.nz

UnitedKingdomHarperCollinsPublishersLtd.77-85FulhamPalaceRoadLondon,W68JB,UKhttp://www.harpercollinsebooks.co.uk

UnitedStatesHarperCollinsPublishersInc.10East53rdStreetNewYork,NY10022http://www.harpercollinsebooks.com