HEALTHINFO
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Recipes
for Healthy Eating on a Budget
The recipes in this handbook have been chosen with student needs in mind. They call for low cost ingredients, are quick and easy to prepare, have excellent nutritional value, and taste great! Variations and substitutions are suggested to give you new ideas to enjoy.
Salads
The different colors of fruits and vegetables reflect their rich variation of nutrients. Choose at least 3 different colors of fruits and vegetables each day! Legumes, beans, and peas contain complex sugars that ferment in your gut and cause gas. To help minimize discomfort, gradually introduce them in your diet and drink plenty of water.
Bean Salad - Quick & simple high protein salad
10 oz can 14 oz can 12 oz can 1 1 1/4 2 Tbsp. cut green beans kidney beans corn onion, thinly sliced green pepper, chopped vinegar oil sugar salt & pepper Drain and rinse canned beans. In a large bowl combine beans, corn, onion and green pepper. Mix vinegar, oil and sugar together. Pour over salad and mix. Add salt & pepper to taste. Makes 6 servings. Refrigerate up to one week. 284 ml 284 ml 398 ml 341 ml 1 1 50 ml 25 ml
More Ideas for Beans...
• Add lentils to brown rice to make pilaf dishes • Add to stews, soups and casseroles. For example, replace some/all of the ground beef in lasagna with lentils, or top your pizza with beans instead of processed meat. • Mix cooked/canned beans with cooked rice, vegetables and salsa to make a quick burrito. • Use legumes as a sauce extender: puree and add to tomato-based sauces for pizza, spaghetti, lasagna, taco filling, or sloppy-joes. • Pureed beans are a great base for dips and spreads! • Add beans to salads for extra fibre: chick peas, navy beans, and lentils marinate well.
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Potato Salad - this family favorite is great served cold or warm
4 2 1 1 1/2 cup 1/2 tsp 1/4 tsp. as desired potatoes, large eggs onion, finely chopped celery, finely chopped mayonnaise prepared or hot mustard salt pepper 4 2 1 1 125 ml 2 ml 1 ml as desired
www.ualberta.ca/HealthInfo Coleslaw - A fast and easy favorite
2 cups 1 cup 1/2 cup 1/2 cup 1/4 cup 2 Tbsp cabbage, shredded carrot, shredded onion, sliced plain yogurt mayonnaise sugar salt & pepper In a bowl combine cabbage, carrot and onion. In a small bowl stir together the yogurt, mayonnaise and sugar. Pour over salad and toss. Season with salt & pepper to taste. Cover and refrigerate. Makes 4 servings. Variations: Substitute 3 cups (750ml) broccoli for cabbage and carrots. Add your choice of canned pineapple, diced apple, sunflower seeds or raisins. 500 ml 250 ml 125 ml 125 ml 50 ml 25 ml
Peel potatoes and cut into even cubes. Place in pot with eggs and cover with water. Bring to boil. Reduce heat and let boil for 15 minutes. Remove from stove and drain water from pot. Remove eggs and rinse under cool water. Peel eggs and cut into quarters. In a bowl combine onion, celery, mayonnaise, mustard, salt and pepper. Mix dressing with eggs and potatoes. Serve warm or cold. Makes 4 servings.
To boil potatoes, first peel and cut into even sized pieces. Place in a pot. Add enough water to just cover potatoes. Bring to a boil, cover and reduce heat. Boil for 15 minutes or until tender.
Cabbage (green or red) is an economical veggie loaded with vitamins and minerals and is a great source of vitamin C. Include cabbage as a salad, vegetable, or in soups or casseroles. For quick preparation of cabbage, microwave 2 cups (500 ml) on high for 4 minutes. Flavor with dill and plain yogurt or vinegar and sugar.
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Soups
Split Pea Soup- hearty and good
1 2 2 1 6 cups 1 cup 2 tsp 1/4 tsp potato, diced carrots, diced celery, diced onion, diced water split peas, dry salt pepper 1 2 2 1 1.5 L 250 ml 10 ml 1 ml 1/4 tsp. 2 1 1 cup 14 oz. can 1 cup
Chowder - this hearty soup is a simple and delightful favorite
large potatoes, diced onion, diced water cream corn milk OR 1/3 cup (75 ml) skim milk powder + 1 cup (250 ml) water) salt 2 1 250 ml 398 ml 250 ml
Place all ingredients in a large pot. Cook for 40 to 50 minutes, or until peas are tender. Serve with whole grain roll. Makes 6 servings.
1 ml
Skim Milk Powder:
Skim milk powder is an excellent source of protein and calcium. This pantry essential is more economical than fluid milk, saving 10 cents a glass. Substitute for milk by replacing 1 cup (250 ml) milk with 1/3 cup (75 ml) milk powder and 1 cup (250 ml) water. Extra skim milk powder can also be added to soup, stews, casseroles, muffins and hot cereals to boost nutritional value. For best flavor make ahead and chill well.
In a sauce pan combine potato, onion and water and bring to boil. Reduce heat and let boil for 10 minutes. Add corn, milk and salt. Let simmer 10 minutes. Add salt & pepper to taste. Makes 4 servings. Variations: • Fish chowder: add 1/2 lb. (225 g) fish fillet. • Add 1/4 cup (50 ml) skim milk powder to boost the protein. • Sprinkle 1/4 cup (50 ml) shredded cheddar cheese on top. • Add 1/2 cup cubed leftover chicken.
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Hamburger Soup- guaranteed to please
1/2 lb. 1 1 1 1 cup 1/4 cup ground beef onion, chopped potato, cubed carrot, sliced cabbage, shredded rice, barley or macaroni, uncooked water bay leaf salt pepper tomatoes 225g 1 1 1 250 ml 1 tsp 50 ml 1/2 tsp 1/4 tsp 1.5 L 1 5 ml 1 ml 398 ml 14 oz can 14 oz can
www.ualberta.ca/HealthInfo Pasta & Bean Soup
1 cup 1 1 Tbsp 1 cup 2 macaroni, uncooked onion, chopped oil carrots, diced celery stalks, sliced diagonally basil salt pepper kidney beans tomatoes 205 ml 1 15 ml 250 ml 2 5 ml 2 ml 1 ml 398 ml 398 ml
6 cups 1 1 tsp. 1/4 tsp. 14 oz. can
Bring 6 cups (1.5L) of water to a boil. Add macaroni. Cook for about 10 minutes or until tender but firm. Drain macaroni. In a sauce pan sauté onion in oil for 1 minute. Add carrots and celery. Cook for 2 minutes. Add kidney beans, tomatoes, 2 cups (500 ml) water and seasonings. Bring to a boil and cook for 3 minutes. Stir in macaroni. Reduce heat. Cover and simmer for 7 to 10 minutes or until vegetables are tender. Add more water if liquid evaporates too quickly. Makes 4 servings.
Brown ground beef and onion in a large pot. Add potatoes, carrots and cabbage and simmer 5 minutes. Sprinkle rice over meat and vegetables. Add water and seasonings. Cover and simmer 20 minutes. Add tomatoes. Let simmer 10 more minutes. Makes 4 servings. Variation: substitute 14 oz (398 ml) kidney beans for ground beef.
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Entrees
Tuna Melt- Serve this marine delight with tomato wedges and salsa
6 1/2 oz can canned or leftover meat (tuna, chicken or turkey) mayonnaise plain yogurt onion, finely, chopped bread (your choice) processed cheese 170 g
Bean & Cheese Burrito - Enjoy this tasty Mexican dish
14 oz can 1 baked beans onion, chopped oil 9” (23 cm) flour tortilla cheese shredded, lettuce shredded salsa or taco sauce sour cream or plain yogurt 398 ml 1 5 ml 4 125 ml to taste to taste
1 Tbsp 1 Tbsp 2 tsp 2-3 slices 2-3 slices
15 ml 15 ml 10 ml 2-3 slices 2-3 slices
1tsp 4 1/2 cup each to taste to taste
Mix tuna, mayonnaise, yogurt and onion. Spread on bread. Top with cheese slice. place under broiler or in microwave to melt cheese. Makes 2-3 servings. Purchase vegetables fresh, frozen, canned or dried. All are comparable in nutritional value. For canned veggies, rinse thoroughly with water before use to remove excess salt.
In a pan, sauté onion and oil for 2 minutes. Add beans and mash with potato masher or fork. Cook for 5 minutes. Thinly spread approximately 1/4 of bean mixture over each tortilla. Sprinkle with cheese. Serve with shredded lettuce, salsa or sour cream. Makes 4 servings.
The Dagwood is back! To add variety to your sandwiches, vary your bread and fillings.
Bread
• bagels • tortilla • bun • pita • bread *Choose whole wheat for greater nutritional value.
Fillings
• meat (leftover chicken, beef etc, canned fish or chicken, luncheon meats) • egg salad • cheese • peanut butter • vegetarian cold cuts
Toppings - choose as many as you like!
• diced tomatoes, peppers, cucumbers • grated carrot • shredded lettuce • sprouts • pickles • salsa
Spreads
• mustard • chutney • mayonnaise
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Vegetable Frittata - this delicious dish is perfect for any meal
2 cups 3 1/4 tsp 1/4 tsp 1 Tbsp 1 fresh or frozen mixed veggies eggs salt basil vegetable oil onion, sliced 500 ml 3 1 ml 1 ml 15 ml 1
www.ualberta.ca/HealthInfo Alfredo Sauce - Fast & easy creamy sauce for pasta or veggies
2 cups milk ( or 2/3 cup (150 ml) skim milk powder + 2 cups (500 ml) water) flour chicken bouillon parmesan cheese ground pepper basil parsley 500 ml
1 1/2 Tbsp 1 pkg 1/4 cup 1/4 tsp 1/2 tsp 1/2 tsp
20 ml 1 50 ml 50 ml 2 ml 2 ml
In saucepan, bring 2 cups (500 ml) water to boil. Add vegetables and cover. When water returns to a boil, drain vegetables. Beat eggs with salt and basil. Heat oil in a non-stick skillet over medium heat. Add onion and sauté for 3 minutes. Add vegetables and sauté until hot. Pour eggs over. Reduce heat to medium low. Cover and cook until set. Serve with cheddar cheese and toasted whole-wheat bagel. Makes 2 servings. Variations: Add potatoes, add left over meat (ham, chicken).
Whisk milk, flour and bouillon together. Heat in a saucepan, stirring constantly till slightly thick or microwave on high for 2 minutes. Add seasonings. Slowly stir in Parmesan cheeses with a whisk. Reduce heat and let thicken or microwave on high for 1 minute. Serve with your choice of pasta or veggies. Makes 4 servings.
Crafty Macaroni & Cheese
Macaroni & cheese can be a quick, easy meal solution and is also an excellent source of many nutrients including iron, some B vitamins, protein and calcium. Here are some ideas to add variety to this staple: • Add canned, frozen or leftover vegetables • Add canned tuna • Add tomato sauce, soup, salsa, or canned tomatoes • Add a can of cream of mushroom soup To prepare pasta al dente, bring a large pot of water to a boil. Add 1 tsp. (5 ml) of oil and pasta. Boil for 10 minutes stirring occasionally to prevent sticking. Drain in a colander or strainer and rinse well with water.
The perfect boiled egg: Place eggs in a pot and cover with cold water. Bring to a boil. Boil for an additional 3 to 4 minutes for runny yolks and 8 to 10 minutes for hard-boiled eggs.
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Ratatouille - Simple & tasty
2 cups 1 1 2 Tbsp 14 oz can 1/2 tsp. eggplant, diced zucchini, diced onion, small oil tomatoes oregano salt & pepper Sauté eggplant, zucchini and onion until soft. Add tomatoes and oregano. Cover and simmer 10 minutes. Add salt & pepper to taste. Serve with pasta or rice and a sprinkle of Parmesan cheese. 500 ml 1 1 25 ml 398 ml 2 ml
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Mediterranean Linguine - A quick & easy meal solution 5 oz 1 1/2 cups 1 can (6 1/2 oz) 2 Tbsp 2 Tbsp linguini or spaghetti frozen mixed vegetables tuna or chicken oil parmesan cheese, grated salt and pepper Bring 6 cups (1.5 L) water to a boil. Add pasta and boil for 6 minutes. Add vegetables and boil for 4 more minutes. Drain and return to saucepan. Mix in tuna, oil and cheese. Season to taste. Makes 2 servings. 150 g 375 ml 170 g 25 ml 25 ml
Vegetarian Diets Well planned vegetarian diets can be a healthy choice. Choose a wide variety of foods and base your diet on Canada’s Food Guide to Healthy Eating. Be sure your diet contains reliable sources of protein, calcium, iron and vitamin B12 and D. For more information check out the “Vegetarian Handbook” or contact a Registered Dietitian.
Stuffed Jacket Potato - Be creative with your taters!
Scrub potato, pierce skin with fork and microwave on high for 4 to 5 minutes. Split the potato in half, scoop out the centre and mash with 1 tsp. (5ml) margarine and your choice of toppings: Traditional Corny Western Atlantic Italian Creamy Mexican Sour cream & onions Corn & grated cheese Baked beans & grated cheese Tuna & mayonnaise Canned stewed tomatoes with parmesan cheese Can of cream of mushroom or chicken soup and green beans Combine taco seasoning and sour cream or plain yogurt. Top with green pepper, tomato and green onion
Potatoes are a versatile, nutritious, low-cost food. For centuries the potato has been a staple for many peoples. They are a great source of many nutrients, especially Vitamin C. Enjoy these quick and easy ideas to dress up the potato!
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Mexican Rice - fast & tasty 1 2 medium onion, chopped cloves garlic, minced (or 1/4 tsp garlic powder) frozen or canned corn stewed tomatoes kidney beans chili powder salt and pepper 4 cups rice, cooked 1L 1 2
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Chili- this hearty chili can be frozen and enjoyed anytime 14 oz can 14 oz can 12 oz can 250 ml 398 ml 398 ml 2 ml 19 oz can 1 1 10 oz can 12 oz. can 1 1 tsp. 1 tsp. 2 tsp. 1 tsp. tomatoes kidney beans brown beans with molasses black beans large potato, diced celery stalk, chopped corn mushrooms onion, chopped garlic powder Worchester sauce chili powder Italian seasoning 398 ml 398 ml 341 ml 540 ml 1 1 284 ml 341 ml 1 5 ml 5 ml 10 ml 5 ml
1 cup 14 oz can 14 oz can 1/2 tsp
Prepare 4 cups cooked rice as per package directions. Sauté onion and garlic in 2 Tbsp. (25 ml) of water. Add corn, tomatoes, kidney beans and seasonings. Simmer 5 minutes. Stir bean mixture into prepared rice and serve. Makes 4 servings.
For Perfect Rice: rinse 1 cup (250 ml) uncooked long grain rice with water to clean and prevent stickiness. In a saucepan, add 2 cups (500 ml) of water to rice. Bring to a boil. Reduce heat, cover and let steam 20 minutes. Rice flavoring ideas: Soya sauce, chili, sautéed mushrooms, stir-fried vegetables, dry vegetable or onion soup mix, salsa, stewed tomatoes, cheese slice, any type canned beans. Replace cooking water with tomato juice or broth or add a package of bouillon (beef, chicken or vegetable) for a change.
Combine all ingredients in a large pot. Cover and let simmer 1 to 2 hours, stirring occasionally. Makes 8 servings.
Make your own personalized pizza Spread pizza sauce on your choice of bread, pita or bagel. Top as desired with meat, veggies and cheese. Microwave on medium-high for 1 to 2 minutes or place under the broiler for 5 minutes, or until cheese is melted.
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Hamburger Hash 1/2 lb. 1 2 cups 12 oz. can 1/2 cup 1/2 tsp dash 1 cup ground beef onion, chopped hash browns cream soup (mushroom or celery etc.) milk salt pepper vegetables (fresh, frozen or canned) 225 g 1 500 ml 341 ml 125 ml 2 ml dash 250 ml
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Brown ground beef and onion in a large pan. Add hash browns to frying pan. Heat 2 minutes. Mix soup with milk and stir into mixture. Add veggies and season. Heat mixture, stirring often until mixture is hot and vegetables are cooked. Makes 4 servings.
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Muffins & Desserts
Fruity Bran Muffins - great for packed lunches!
Apple Crisp - a family favorite 3 cups 1/2 tsp 1/2 cup 1/4 tsp 1/2 cup apple, chopped lemon juice sugar cinnamon rolled oats brown sugar flour cinnamon margarine 750 ml 2 ml 125 ml 1 ml 125 ml 125 ml 50 ml 1 ml 50 ml
3/4 cup 1 3/4 cups 1 cup 1/2 cup
sugar natural bran flour chopped dates, apricots or raisins baking soda vegetable oil egg buttermilk
175 ml 425 ml 250 ml 125 ml
2 tsp. 1/2 cup 1 1 1/4 cups
10 ml 125 ml 1 300 ml
1/2 cup 1/4 cup 1/4 tsp 1/4 cup
Preheat oven to 375 °F (190 °C). Grease muffin tins or line with paper cups. Combine sugar, bran, flour, dates and baking soda in a bowl. Mix together oil, egg and butter milk in a separate bowl. Stir into dry ingredients until moistened. Spoon batter into muffin cups. Bake 20 minutes or until golden brown. Freeze extras to keep fresh. Makes 18 muffins. Variations: • To make your own sour milk, add 1 Tbsp. of vinegar or lemon juice to 1 cup of milk. • Spice Muffins: Add 1 tsp. (5ml) cinnamon and 1/2 tsp. ginger. • Orange Muffins: Substitute 1/4 cup (50 ml) orange juice for 1/4 cup (50 ml) milk and add 1 tsp. (5 ml) grated orange rind.
Combine fruit, lemon juice, sugar and cinnamon. Place fruit in a 9 x 9-inch (2 L) pan. In a small bowl combine oats, brown sugar, flour and cinnamon. Cut margarine into mixture until it resembles course crumbs. Sprinkle crumb mixture over fruit. Bake at 350 °F (180 °C) oven for 40 to 45 minutes. Makes 6 servings. Variations: Rhubarb can be used in place of apple. Blueberries or saskatoon berries can replace some of the apple for an attractive and tasty alternative. Baked Apple - fast and simple dessert 1 tsp. margarine apple, cored or chopped brown sugar raisins cinnamon (optional) 5 ml 1 15 ml 15 ml pinch
Rhubarb Compote - tart & tasty dessert
3 cups 1 cup (or less) 1/2 tsp 1/2 tsp rhubarb, chopped (fresh or frozen) sugar lemon juice water 750 ml 250 ml 2 ml 125 ml
1 1 tbsp. 1 tbsp. pinch
Combine above ingredients in a saucepan and bring to boil. Cover and let cook 3 to 5 minutes or until rhubarb is soft. Take off stove. Cool and refrigerate. Makes 6 servings.
Place apple in centre of microwaveable dish. Dot margarine on apple and sprinkle brown sugar, raisins and cinnamon. Cover with plastic wrap. Microwave on high for 5 minutes. Let cool and serve with yogurt if desired. Makes 1 serving. All apples are equal in nutrient content, so buy the least expensive when on a tight budget.
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Tutti Fruiti - an easy dessert to help you use up that extra fruit before it goes bad 1 1 1 can fruit cocktail banana, cut into rounds apple, cuit into 1/2 inch chunks (leave skin on for colour & fibre) frozen berries (optional) any other fruit you have, cut into cubes orange guice 1 1 1
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Banana Loaf- a great way to use up over-ripe bananas! 1/2 cup 2/3 cup 2 4 2 1/2 cups 1 tsp. 250 ml 250 ml 1 tsp margarine brown sugar eggs ripened bananas, mashed whole wheat flour baking soda flax seed, ground 125 ml 160 ml 2 4 625 ml 5 ml 5 ml
1 cup 1 cup
1 cup
250 ml
Combine all ingredients, cover and chill. Enjoy a fruit bowl of this mixture to your diet a great fiber boost. This will keep in the refridgerator for a few days. Variation: Add a splash of rum or a favorite liqueur for a unique flavor. Alternate recipe for a main meal: Curried Tutti Fruiti: Use only the fruit cocktail, apple, banana and orange juice along with 1-2 Tbsp curry powder to make a tasty accompaniment for your supper. Mix all ingredients together and heat for 2 minutes in the the microwave. Serve with brown rice and chunks of chicken, ham slices or meat balls.
Blend sugar with margarine. Beat in eggs until smooth mixture is formed. Mix in the bananas. Add baking soda to the flour and mix. Add flour to the banana mixture and stir thoroughly. Pour mixture in to greased loaf pan. Sprinkle flax seed on top of mix. Bake at 375°F for 50 minutes or until fully cooked. Test for doneness: Insert a toothpick in the centre of the pan - if the toothpick comes out with no crumbs on it then the loaf is cooked.
For More Information & Recipes
Student Heath Resource Centre 2-300 SUB www.dietitians.ca www.eatright.org
2006
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