Tips Better Marks
Tips and
Recipes for
Quantity
Cooking:
Nourishing
Minds and
Bodies
Tips and Recipes for Quantity Cooking: Nourishing Minds and
Bodies has been created to assist people who prepare food for sale to students – such as food services staff, chef instructors, caterers, school teams, students, Parent Advisory Councils and others – in implementing the Guidelines for Food and Beverage
Sales in BC Schools. It includes tips on how to choose healthy recipes, substitutions to make favourite recipes healthier and a selection of recipes that meet the Guidelines.
The Guidelines were developed to support a healthy school environment
– making healthy choices the easy choices – and apply to all foods and beverages sold to students. They divide items into categories based on nutrient criteria. Only Choose Most and Choose Sometimes foods and beverages may be sold to students.
Remember to consider food and nutrition policies in place at your school (e.g. food allergies) when using the tips and recipes in this book.
Why provide healthy foods in school food services?
Healthy students learn better.
Table of Contents
Research shows that well-nourished children learn better, behave better and feel better.
Meeting the Guidelines
To support classroom learning.
Vegetables and Fruit ............................. 4
Offering healthy foods supports healthy lifestyle choices, which in turn reinforce curricula such as
Health and Career Education, Foods and Nutrition and Physical Education.
Milk and Alternatives ............................. 6
For a healthy school environment.
Primer on Fat, Sugar, and Salt ............ 13
Preparing and offering healthy foods shows a commitment to promoting healthy behaviours among students, staff, families and the community at large. Schools that put health first discover that they are also supporting learning and development in students, a sense of community, and social inclusion. – where to begin ................................... 2
Menu Planning Tips ............................... 3
Grain Products ...................................... 5
Meat and Alternatives ........................... 7
Plan seasonally, buy close to home ...... 9
Sensational Substitutions – Cooking ... 10
Sensational Substitutions – Baking ..... 12
Recipes
Soups and Sauces .............................. 15
Salads and Sides ............................... 33
Dips and Dressings ............................. 48
Pasta and Pizza ................................... 53
Entrées ................................................ 58
Sandwiches ........................................ 77
Baked Goods and Desserts ................ 81
Resources .......................................... 96
1
Meeting the Guidelines – where to begin
Start with Canada’s Food Guide!
The Guidelines are based on Eating Well with Canada’s
Food Guide (2007). Use the recommendations in the
Food Guide to plan menus and prepare meals. This is the most important step in implementing the Guidelines.
For information on school meal program planning, see the
School Meal and School Nutrition Program Handbook at www.bced.gov.bc.ca/health/ (available fall 2009).
The Food Guide divides foods into four food groups:
Cafeterias stock some packaged and ready-to-serve foods for sale too.
To find out if they are Choose Most or Choose Sometimes, use the
Brand Name Food List at www.brandnamefoodlist.ca and/or the Criteria Chart for Food and Beverage Sales Guidelines at www.bced.gov.bc.ca/health/ healthy_eating/food_guidelines/ resources.htm •
Vegetables and Fruit
•
Grain Products
•
Milk and Alternatives
•
Meat and Alternatives
•
Plan lunch and dinner to include items from all four food groups and breakfast to include items from at least three. Plan snacks to include foods from at least two of the four food groups.
•
Serve moderate portions that will suit many appetites – large enough to satisfy hungry kids, but not so large that they encourage overeating and/or result in a lot of waste. Students with higher energy needs may choose to add a side dish to satisfy their bigger appetites.
Eating Well with Canada’s Food Guide is available from Health Canada.
Go to www.hc-sc.gc.ca/fn-an/foodguide-aliment/index-eng.php or call
1-866-225-0709.
2
Emphasize
Limit
•
Vegetables and fruit
•
•
Whole grains and products
(brown rice, rolled oats, whole grain breads, whole grain cereals)
Saturated fats (in butter, ghee, lard, coconut oil, palm kernel and palm oils, deli meats, bacon, and sausages)
•
Trans fats (in partially-hydrogenated margarine, shortening and oils and in products that contain these fats, such as baked goods, fried foods and processed foods)
•
Salt (in processed foods, added in cooking and at the table)
•
Sugar (in sugary drinks, juice, baked goods, many dry breakfast cereals, candies)
•
Refined grains (white flour, white rice, white pasta, many dry breakfast cereals, cream of wheat)
•
Legumes (dried beans, peas, lentils)
•
Fish
•
Calcium-rich foods (low-fat milk, yogourt, low-fat fortified soy beverage, canned salmon and sardines)
•
Unsaturated fats
(from vegetable oils, nuts, seeds)
•
Lean meat and poultry
•
Water to drink
Menu Planning Tips:
•
Use fresh foods simply prepared rather than highly processed and ready-to-serve products.
•
Include a serving of at least one vegetable in the entrée and promote sides of vegetables and/or fruit.
•
Include at least one fresh fruit or fruit-based item in dessert offerings.
•
Make low-fat milk and/or low-fat fortified soy beverage available at all times.
•
Offer meat alternatives – such as beans, lentils, and tofu – often.
•
Offer fish, not battered or fried, at least once a week
•
Plan a seasonal menu and use BC products as often as possible.
•
Limit the number and types of condiments offered to two.
•
Take regular tea and coffee off the student menu.
•
Do not use artificial sweeteners in elementary and middle schools. Artificial sweeteners are generally discouraged for use by all students except those with diabetes.
•
Follow allergy policies or guidelines in place at your school.
See Allergy Aware School and Childcare Settings at www.bcsta.org/anaphylaxis
3
Vegetables and Fruit
Feature vegetables and fruit prominently in menu planning – they should take up the most space on the plate. A healthy eating pattern is one that is rich in plant foods.
Offer vegetables and/or fruit at all meals and snacks
• Include at least one serving of vegetables in the entrée, and promote sides of vegetables and/or fruit.
• Include at least one fresh fruit or fruit-based item in dessert offerings. Maximize nutrition and flavour; add little or no fat, sugar, and salt when preparing vegetables and fruit
• Serve in-season vegetables and fruit, simply prepared.
• Retain fibre by washing but not peeling thin-skinned vegetables such as new carrots and potatoes. • Steam or boil vegetables rather than fry. Use herbs, spices, flavoured vinegars or lemon juice instead of adding fat or salt.
• Use frozen or canned vegetables and fruit when fresh are not available. Use no added salt or reduced-sodium canned vegetables, and fruit canned in its own juice or water.
• Bake, boil, or mash potatoes.
Add buttermilk instead of cream, sour cream or butter to mashed potatoes. 4
• Stir-fry using only small amounts of oil and salty sauces, or use reduced-sodium sauces (e.g., soy sauce, hoisin sauce, fish sauce).
Offer dark green and orange vegetables often
• Give preference to deeply coloured greens over lightly coloured. Try spinach or romaine lettuce instead of iceberg lettuce in a salad.
Serve orange vegetables such as carrots, squash and yams; use them or canned pumpkin purée to make soup.
Offer vegetables and fruit more often than juice
• Make juice portions small
– not more than 360 mL in secondary schools, and
250 mL in elementary schools.
Grain Products
Use whole grain products often to boost fibre and
Offer cereals that are a high
nutrients. Introduce grains in salads and soups, which
source of fibre. Students will find hot cereals more
are popular lunch items.
Offer whole grain products rather than refined grain products at least half of the time
• Use a variety of grains, such as cereals, rice, pasta, couscous, quinoa, bulgur and millet. Try brown or wild rice in recipes that call for white, and whole grains in soups and salads.
• Read labels and favour grain products that provide at least 2 g of fibre per serving. Try whole wheat pasta instead of white pasta.
appealing if a selection
Prepare grain products with little or no added fat, sugar, and salt
of toppings are offered,
• Use water, homemade stock or milk to cook grain products. If commercial stock is used, choose reduced-sodium. www.brandnamefoodlist.ca
• Serve pasta with reduced-sodium sauce made with low-fat ingredients.
and Choose Sometimes
e.g., dried fruit, seeds, nuts and yogourt. Check for cereals and yogourt that meet the Choose Most categories. Cooking Common Grains
The amount of time and the amount of liquid required to cook grains varies depending on the type and size of the grain, as does the yield of the cooked grain.
The table below is a guideline only. When in doubt, check the package directions.
Grain (250 mL)
r snack food
Popcorn is a popula ising events. often sold at fundra e 10 L
For 10 servings, mak orn and add of air popped popc ste) melted
60 mL (or less to ta ogenated. margarine, non-hydr salt, 6 mL
Sprinkle lightly with
(or less to taste).
Water or broth
Cooking time
Yield
Brown rice
Wild rice
Millet
Pearl barley
Pot barley
Quinoa
Kamut or wheat berries
500 mL
750 mL
750 mL
750 mL
750 mL
500 mL
500 mL
45 minutes
60 minutes
25 minutes
35 minutes
60 minutes+
15 minutes
60 minutes
750 mL
1L
875 mL
875 mL
875 mL
625 mL
750 mL
To cook, combine grain and liquid in a large pot with a tight-fitting lid; bring to a boil. Reduce heat and simmer, covered, for the suggested cooking time or until liquid is absorbed. Fluff with a fork.
Recipe reprinted from Simply Great Food: 250 quick, easy & delicious recipes
© 2007 with permission of Dietitians of Canada. Published by Robert Rose Inc. www.dietitians.ca 5
Milk and Alternatives
Make milk and alternatives available at all times.
Shakes and smoothies are popular with students and can pack a nutritious punch.
Choose low-fat milk and milk products (skim,
1%, 2%) and lower fat alternatives to milk
• Include plain and flavoured milk, yogourt drinks, fortified soy beverages, shakes and smoothies. • Offer yogourt in breakfast bars, as a topping for soups and burritos, and as a base for salad dressings and spreads.
• Boost protein and calcium by adding skim milk powder to casseroles, soups and baked goods such as muffins.
• Add small amounts of shredded cheese to pizzas, pastas, casseroles, sandwiches, etc.
Limit added sugar and ingredients high in sugar
• Sweeten shakes and smoothies with fresh, canned (no added sugar), or frozen fruit rather than juice, sugar or honey.
6
Meat and Alternatives
Make quality rather than quantity count! Choose products that are high in nutrients, low in fat and salt.
Serve alternatives such as beans, lentils, and tofu at least twice a week
• Replace all the meat, or some of it, with legumes or tofu in recipes such as chili, pasta sauce, shepherd’s pie, curry, stir-fry, casseroles, fajitas, tacos and burritos.
• Serve bean salads and soups.
• Try burgers made with lentils or other beans.
Serve fish at least once a week
• Use salmon or tuna to make sandwiches, burgers or chowders.
• Make fish cakes by mixing canned fish with potatoes.
• Use fresh or frozen fish that has not been breaded, battered or deep-fried.
Select lean meats and alternatives prepared with little or no added fat and salt
• Use lean meats and low-fat cooking methods. Choose roasting, steaming or grilling over frying. Do not deep-fry.
• Replace deli meats with unprocessed meats such as roast beef, pork, lamb, turkey or chicken.
• Remove the skin and fat from poultry before cooking. Choose lean cuts of beef and pork, such as “loin” or “round”.
Reduce the amount of fat in meat by trimming visible fat before cooking, draining fat off meat after cooking and removing the solid fat from the surface after cooked meat has been refrigerated.
• Make breading with toasted whole wheat bread crumbs or crushed whole grain cereal flakes and bake rather than fry.
• Rinse canned beans and lentils or use dried legumes instead.
• Use herbs and fresh salsas instead of salt to flavour fish, meat and poultry.
• Bake, boil, poach or steam eggs instead of frying them.
s and lentils
Cook dried bean es (recipe in large quantiti leftovers and page 8). Portion use. Dried freeze for future are low in beans and lentils ive, and result sodium, inexpens an canned. in less waste th
7
Cooking Dried Beans
Soaking
All dried beans need to be soaked before they are cooked to replace the water lost in drying. A general rule is to use 750 mL water for every 250 mL beans. After soaking, discard soaking water, rinse and replace with fresh water before cooking (this helps cut down on the substance that causes gas). Note that while dried lentils are classified as a legume, they don’t need to be presoaked.
• Overnight Soak: Let beans and water stand overnight in refrigerator. Drain. (Beans soaked using this method cook more quickly and keep their shape better).
• Quick Soak: In a large saucepan, bring water and beans to a boil; cover and boil for 2 minutes.
Remove from heat and let stand for 1 hour. Drain.
• Microwave Soak: In a microwave-safe casserole dish, combine hot water and beans.
Cover and microwave on High for 15 minutes or until boiling. Let stand for 1 hour. Drain.
Cooking
To cook soaked beans, use 750 mL water for every 250 mL soaked beans and follow one of the methods below. The longer you store beans, the more they dry out and the longer you need to cook them. Never add salt or seasoning until the beans are tender; otherwise, the skin will toughen and they will never soften.
• Stovetop Cooking: In a large saucepan, combine water and soaked beans. Cover and bring to a full, rolling boil. Reduce heat and simmer for 45 to 60 minutes or until fork tender.
• Microwave Cooking: In a microwave-safe casserole dish, combine water and soaked beans.
Cover and microwave on High for 10 to 15 minutes or until boiling. Stir and microwave on Medium (50%) for 15 minutes. Stir again and microwave on Medium (50%) for 10 to
20 minutes or until fork-tender.
Recipe reprinted from Simply Great Food: 250 quick, easy & delicious recipes
© 2007 with permission of Dietitians of Canada. Published by Robert Rose Inc. www.dietitians.ca
8
Plan seasonally, buy close to home
Make the choice for healthy foods, a healthy environment and a healthy economy by supporting producers at home. Buy local and BC as often as possible.
Start small
• If you are not buying local already, start small and begin by
replacing even one imported item a month with something local.
• Support grocers, farmers and suppliers that offer local food.
• Start or expand a school garden.
Preserve the bounty
• Take advantage of the abundance of produce available in BC in the
late summer and early fall.
• Make preserving food a learning opportunity for students – drying, freezing and even canning are becoming more popular in the food service industry.
Learn what’s in season
Increase variety, a cornerstone of healthy eating, by planning a seasonal menu.
Availability Chart of BC Grown Vegetables and Fruit
Jan
Feb
Mar
Apr
May
Jun
Jul
Aug
Sep
Oct
Nov
Dec
Vegetables
Beans
Beets
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Corn
Cucumbers
Leeks
Lettuce
Onions
Parsnips
Peppers
Potatoes
Radishes
Rhubarb
Rutabagas
Spinach
Turnips
Zucchini
Fruit
Apples
Blackberries
Blueberries
Cherries
Currants
Gooseberries
Pears
Plums
Prunes
Raspberries
Saskatoon Berries
Strawberries
Adapted with permission from: Action Schools! BC (www.actionschoolsbc.ca). (2008) Availability Chart of BC Grown Vegetables and Fruit.
9
Sensational Substitutions – Cooking
Improve the nutritional value and lower the amount of fat, sugar, and salt
To
Instead of
Try
Use less fat
Frying
• Grilling, baking, roasting, broiling, or poaching
Butter, margarine, or oil in the amount called for
• Less than the recipe calls for
• Replacing with cooking spray, water, or broth, or
Fatty cuts of beef, pork, lamb, or sausage
• Lean cuts of meat such as “loin” or “round”, and trimming visible fat
• Extra-lean ground meat, or draining off fat after browning lean or regular
• Fish, dried peas, beans, or lentils
Cooking poultry with skin on
• Removing the skin and excess fat and cooking in a moist medium,
Large portions of meat, poultry, or fish
• Mixed dishes with smaller portions of meat, such as casseroles,
using a non-stick frying pan
e.g., reduced-sodium broth
• Adding colour with paprika, herbs, or tomato sauce stir-fry, stews, salads, and pasta
• Emphasizing vegetables, fruit, and grains
Ground beef or pork in hamburgers, meatloaf, meat balls, etc.
• Replacing 25 to 50% of the meat in the recipe with cooked beans,
Browning meat in oil or other fat for a stew or sauce
• Adding it raw and cooking until tender in the liquid, or browning in
Canned fish packed in oil
• Canned fish packed in water, or rinsing if packed in oil
Whole milk or half and half
• Skim, 1% or 2% milk, evaporated low-fat or skim milk, fortified milk
Cream
• Skim, 1% or 2% milk, or evaporated milk or equal parts
brown rice, crumbled soft or medium tofu, or whole grain bread crumbs
a non-stick skillet or one that has been sprayed with a non-stick cooking spray
(one part skim milk powder to four parts low-fat or skim milk), or plain low-fat calcium fortified soy milk of low-fat milk and evaporated milk
• Fortified milk (one part skim milk powder to four parts
low-fat or skim milk)
• Low-fat sour cream
• Buttermilk
• Puréed potatoes, carrots, or tofu as thickeners in soups
Full-fat hard cheese in amount called for
• Slicing or shredding and using less than called for
• Reduced fat cheese (less than 20% milk fat)
• Grating firm tofu and replace part of the cheese in pizza,
lasagna, and casseroles
Full-fat cream cheese
• Fat-free or low-fat cream cheese, yogourt cheese,
or cottage cheese puréed until smooth
Full-fat sour cream
• Replacing all or part with fat-free or low-fat sour cream, cottage
cheese, part-skim ricotta, yogourt cheese, or plain yogourt (250 mL yogourt blended with 15 mL cornstarch if it will be cooked)
10
To
Instead of
Try
Use less fat
Whipping cream
• Whipping well-chilled, evaporated skim milk
Mayonnaise
• Replacing up to 100% with plain low-fat yogourt; part skim ricotta
cheese; blended tofu; blended low-fat cottage cheese; low-fat sour cream; or reduced-calorie, reduced-fat mayonnaise
Oil-based marinades
• A combination of dealcoholized wine, balsamic vinegar, fruit juice,
or fat-free broth
Salad dressing with a high ratio of oil (or mayonnaise) to vinegar
• Replacing up to 50% of the oil called for with balsamic, raspberry,
rice, or sherry vinegar; fruit juice; tomato juice; buttermilk; plain yogourt; soft cheese or puréed vegetables
• Fat-free or reduced-calorie, reduced-sodium commercial dressing
Using stock or broth
• Making ahead, degreasing, chilling, and skimming hardened fat immediately after cooking
High-fat baked goods
• Using the suggestions in Sensational Substitutions – Baking
on page 12
Use less sugar Fruit canned in syrup
• Fresh fruit or fruit canned in its own juice or water
Fruit yogourt
• Plain yogourt mixed with fresh fruit or canned fruit (drained)
Syrup
• Puréed fruit or small amounts of syrup
High-sugar baked goods
• Using the suggestions in Sensational Substitutions – Baking
on page 12
Use less sodium Canned broth
• Homemade stock, or commercial reduced-sodium or salt-free stock,
or bouillon in soups, gravies, sauces, dressings, etc.
Regular canned foods
•
•
•
•
Processed, cured, or smoked meats
• Fresh or frozen meat or poultry cooked without salt or high-sodium
Salted snack foods
• Unsalted or lightly salted products such as nuts, seeds, crackers,
Foods canned in water, preferably with no salt added
Reduced-sodium products
Draining and rinsing canned foods
Using fresh foods as much as possible
ingredients
• Small amounts of salty meats, served with larger amounts of vegetables and fruit, grains or grain products popcorn or pretzels
• Dried fruit
• Emphasizing vegetables and fruit
Instant packaged foods, especially with salty powder or sauce packets
• Preparing product from scratch using fresh ingredients
• Using only a small amount of the prepared powder or sauce
Commercial condiments
•
•
•
•
Homemade herb and spice mixtures
Chopped or sliced vegetables or fruit instead of pickles
Homemade chunky fruit or vegetable sauces like salsa, chutney or relish
Small amounts of condiments such as ketchup, soy sauce, commercial salad dressings and salsas, pickles, etc.
• Substituting reduced-sodium products
11
Sensational Substitutions – Baking
Improve the nutritional value and lower the amount of fat, sugar, and salt
To
Instead of
Try
Boost fibre
250 mL white flour
• 125 mL white flour plus 125 mL whole wheat or whole grain flour
• 175 mL white flour plus 50 mL ground flaxseed
• Adding wheat bran or oatmeal to breads and muffins
Use less fat
125 mL fat
e.g., oil, margarine, or butter
• 50 mL mashed fruit plus 50 mL fat; use applesauce, apple butter,
250 mL fat e.g., oil, margarine,or butter
• 150 to 175 mL fat
250 mL solid fat
e.g., margarine, butter, or shortening in yeast breads
• 175 mL ricotta cheese plus 50 mL solid fat
Double-crust pies
• Single-crust pies, pies with graham cracker crumb crusts, fruit
mashed banana, puréed prunes, or puréed pumpkin (using mashed fruit may reduce the baking time by 25%)
cobblers with crumb topping or phyllo pastry
(15 mL fat to 3 sheets of phyllo)
Whole milk
• Skim, 1%, or evaporated skim milk, or plain low-fat
calcium fortified soy beverage
Cream
• Milk, low-fat evaporated milk, or low-fat sour cream
Use less salt
Using the amount called for
• Omitting the salt or using less
Use less sugar
250 mL sugar
• 150 to 175 mL sugar; add cinnamon, vanilla, or almond extract
250 mL chocolate chips
• 125 mL mini chocolate chips; 125 to 250 mL chopped
Fruit canned in syrup
• Fruit canned in its own juice or water, or fresh fruit
Fruit yogourt
• Plain yogourt mixed with fresh fruit
Frosting or icing
• Sliced fresh fruit, puréed fruit, or light dusting of
nuts or chopped dried fruits such as cranberries, raisins, apricots or cherries (or a combination)
powdered or icing sugar
Boost iron
125 mL fat e.g., oil, margarine, or butter
• 50 mL fat plus 50 mL pumpkin purée
• Adding raisins, dried apricots, pumpkin or sesame
seeds, nuts, oatmeal, wheat germ
375 mL sugar in breads, muffins, cookies 12
• 250 mL molasses and 175 mL sugar; add 2 mL of baking soda
for each 250 mL molasses; omit baking powder or use half the amount. Molasses should not replace more than half of the sugar called for in a recipe.
Primer on Fat, Sugar, and Salt
Fats and Oils
A small amount of sugar added to some nutritious foods makes them palatable
Rhubarb, for example, is a hard sell without some sugar added!
Use added sugar to sweeten nutritious foods but limit high-sugar foods and beverages that add calories but not nutrients, such as candies, baked goods and sugary drinks. Be cautious with
100% fruit juice. The sugar content is high because the juice has all the natural sugar that was in the fruit used to make the juice.
Both the type and amount of fat used is important.
Fat is described as:
• saturated, e.g., animal fats such as butter or lard, and vegetable oils that are solid at room temperature, like coconut and palm oils
• trans, e.g. partially-hydrogenated oils and margarine and shortening made with these oils
• unsaturated (polyunsaturated and monounsaturated),
e.g., vegetable oils that are liquid at room temperature like canola and olive oils
Choose mostly unsaturated fats such as vegetable oils, and the type of fat found in nuts, seeds and fatty fish.
Limit saturated and trans fat.
•
•
•
•
•
Limit high-fat ingredients and use little or no added fat when preparing and serving foods
Choose lean meats, such as “loin” or “round” cuts and remove skin from poultry.
Avoid processed meats such as bologna, wieners, bacon, sausage and pepperoni.
Choose low-fat dairy products such as skim, 1%, or 2% milk and yogourt, and cheeses with less than 20% milk fat.
Limit the use of gravy, sour cream, table cream and whipping cream.
Choose low-fat cooking methods such as boiling, baking, broiling or grilling rather than frying. Avoid deep-frying.
Use fats and oils that are primarily unsaturated, and limit saturated and trans fats
• Use vegetable oils such as those made from canola, olives, corn, safflower, peanuts and soybeans.
• Choose margarine, shortening and vegetable oil that does not contain the words ‘hydrogenated’ or ‘partially hydrogenated’ in the ingredient list.
• Substitute non-hydrogenated margarine or vegetable oil for butter, lard or beef tallow.
Sugar
Choose foods and beverages that are lower in sugar
• Choose vegetables and fruit more often than juice.
• Limit foods that are high in added sugar such as cakes, candies, chocolate, cookies, doughnuts, ice cream, muffins, pastries, pies, energy drinks, fruit-flavoured drinks, soft drinks, sports drinks and hot chocolate syrups.
Salt
•
•
•
•
•
•
•
•
•
Choose foods and beverages that are lower in salt, and prepare foods with little or no added salt
Choose fresh, simply prepared foods as often as possible.
Limit packaged, processed, and ready-to-serve foods such as snack foods, processed luncheon meats, regular canned and dried soups, frozen meals, cheese, gravies, dressings and sauces.
Use no added salt or reduced-sodium ingredients whenever possible.
Read labels – if the sodium content in the Nutrition Facts table is 5% or less of the DV (Daily Value), then the product is considered low in salt.
Use salty foods like cured meats, bacon, sauerkraut, dill pickles, and soy sauce as flavour enhancers, rather than the basis of an entrée, e.g.,
Use only one strip of crispy bacon on a sandwich or burger.
Limit dill pickles to one slice.
Use lower sodium ingredients in place of salty ingredients,
e.g., spinach or broccoli instead of bacon in a Quiche Lorraine.
Use prepared sauces – e.g., soy sauce – with a light hand in cooking; do not offer as a condiment.
Offer only small amounts of commercial salsa. Better yet, make your own with little added salt.
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Recipe Table of Contents
Soups and Sauces
Dips and Dressings
Sandwiches
Chicken Noodle Soup ........................ 16
Tofu Caesar Salad Dressing................ 49
Breakfast Club Sandwich ................... 78
Kashmiri Carrot Soup ......................... 17
Oriental Vinaigrette............................. 49
Grilled Vegetable Roll-Ups .................. 79
Beef Chili Soup .................................. 18
Dip for Vegetables .............................. 50
Grilled Chicken
Cauliflower Sweet Potato
Hummus ............................................ 51
Clubhouse Sandwich.......................... 80
Curry Soup......................................... 19
Tortilla Chips....................................... 52
Cream of Asparagus Soup.................. 20
Pasta and Pizza
Rocky Mountain Café Muffins............. 82
French Lentil Soup ............................. 21
Pasta Primavera ................................. 53
Fruit Muffins ....................................... 83
Moroccan Lentil Soup ........................22
Rotini with Chorizo Sausage............... 54
Honey Whole Wheat Buns .................. 84
Roasted Tomato and
Chickpea and Zucchini Curry.............. 55
All Purpose Dough: Cheese Buns....... 85
White Bean Soup ............................... 23
All Purpose Dough: Pizza Crust........... 57
Fibre Feast Bread............................... 86
Smoky Pumpkin Soup........................ 24
Entrées
Apple Flax Bread................................ 87
Chicken Stock .................................... 25
Chicken Breasts with Onion,
Blueberry Oat Bars............................. 88
Beef Stock ......................................... 26
Garlic, and Basil................................. 58
Irish Soda Bread ................................ 89
Fish Stock .......................................... 27
Vegetable Stock ................................. 27
Chicken Souvlaki................................ 59
Chicken Enchilada.............................. 60
Tomato Sauce .................................... 28
Alfredo Sauce..................................... 29
Thai Chicken Stir-fry with Spicy Peanut Sauce.................... 61
Roasted Red Pepper Pasta
Sauce with Caramelized Onion........... 30
Special Tomato Sauce........................ 31
Roasted Tomato Sauce....................... 32
Thai Pork Tenderloin............................ 62
Greek Pasta Salad .............................34
Chili Ginger Rice Noodle Salad .......... 35
Cafeteria Burgers................................ 63
Roasted Basa..................................... 65
Cod Fillet with Tomato and Herb Sauce ................................. 66
Paella................................................. 67
Seafood Casserole ............................. 68
Taco Salad ......................................... 38
Savory Seafood Burgers ..................... 69
Tomato, Feta and
Black Bean Chili................................. 70
Wheat Berry Salad............................. 39
Veggie Burgers.................................... 71
Middle Eastern Chickpea,
Breakfast Burrito with
Parsley and Cabbage Salad ............... 40
Pan Fried Yukon Gold Potatoes
Soba Noodle Salad............................ 41
and Fresh Fruit................................... 72
Barley and Corn Risotto ..................... 42
Tofu Burritos ....................................... 73
Steamed Asian Vegetable Medley....... 43
Curried Vegetables with Dahl.............. 74
Homemade Sweet Potato Fries .......... 44
Three Sisters Stew.............................. 75
Dijon Scalloped Potatoes ................... 45
Punjabi Spiced Chickpeas.................. 76
Caponata ........................................... 46
Apple and Rutabaga Crisp ................. 47
14
Basic Recipe for Oatmeal Cookies........................... 91
Gingersnaps ....................................... 92
Fruit Yogourt Smoothies...................... 93
Parfaits............................................... 94
Oriental Salad with Beef .................... 36
Taboule............................................... 37
Baked Bannock.................................. 90
Vernon Senior Secondary
Shepherd’s Pie ................................... 64
Salads and Sides
Baked Goods & Desserts
Conversion Table .............................. 95
Soups and Sauces
A hearty bowl of soup served with whole grain crackers or bread, salad or fruit, and milk makes an excellent lunch.
Sauces add interest to foods by enhancing flavour, colour, healthy ingredients and served in appropriate amounts.
prepared with commercial stock bases, will not meet the Guidelines because they are too high in sodium. To make soups that are Choose Most or Choose
Sometimes use the tips on this page.
When using homemade stock and low-sodium ingredients, do not add more salt than what is indicated in the table. If using commercial soup base or salty ingredients, add less salt
(e.g. no more than 30 mL/50 servings).
When using no salt added or reduced-sodium ingredients, an acceptable amount of added salt is approximately:
Servings
of recipe
(no.)
• Use in-season vegetables to add variety, flavour and nutrients. • Boost iron by adding lean meat, whole grains and legumes.
and even nutrients, provided they are prepared with
Many ready-to-serve soups, or soups
Emphasize vegetables, legumes, lean meats, and whole grains
Salt called for is less than
(mL)
(g)
1
1
1
12
15
18
50
60
74
Prepare products with reduced-sodium ingredients and limit added salt
• Use homemade stock, or a reduced-sodium commercial stock base, and low-sodium ingredients (e.g., no added salt tomatoes). Flavour with herbs, spices and a small amount of salt if desired.
• Rinse canned beans and lentils, or use dried legumes instead.
Prepare products with lower fat ingredients and limit added fat
• Degrease homemade stock, and substitute low-fat ingredients for high-fat ingredients.
Replace cream with milk, fortified milk (four parts skim milk to one part skim milk powder), or equal parts of lowfat milk and evaporated milk.
• Prepare tomato or low-fat white sauces in favour of cream sauces.
• Serve fresh salsas instead of creamy sauces, for example with fish and chicken dishes.
15
Chicken Noodle Soup
Yield: approximately 60 x 250 mL portions
diced carrots
750 g
diced onion
50 g
oil
10 L
chicken stock (recipe page 25 or reconstituted reduced-sodium chicken stock powder)
800 g
cooked whole wheat noodles minced parsley
To Taste
pepper
To Taste
ground nutmeg
5 mL
salt
minced garlic
30 mL
chicken, skin removed, cooked and diced
diced celery
750 g
800 g
50 mL
750 g
1. Sauté the carrots, celery, onion and garlic in the oil on medium heat until the onions are translucent. Add the stock and chicken and cook for
30 minutes.
2. Just before serving, add the pasta, parsley and seasonings.
The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
up with
Prepare stock so nts of vegetables generous amou
, which will act including potato
Purée and add as a thickener. of cream or a small amount r 4 L of soup) milk (250 mL pe to finish.
16
Kashmiri Carrot Soup
Yield: approximately 23 x 250 mL portions
30 mL
canola oil
575 g
diced onion
30 g
minced garlic
15 g
minced ginger
15 mL
ground cumin
15 mL
ground coriander
15 mL
turmeric powder
5 mL
cayenne pepper
2 kg
diced carrots
2-3
large potatoes, diced
3.5 L
vegetable stock (recipe page 27 or reconstituted reduced-sodium vegetable stock powder)
500 mL
evaporated milk (1%)
~125 mL
1. Heat oil in soup pot and sauté the onions, garlic and ginger until the onions begin to caramelize. Add spices and cook for 2 minutes. Add carrots and sauté for a further 5 minutes.
plain yogourt
2. Add the potatoes and stock. Bring to a boil, reduce heat and simmer until vegetables are tender. Remove from heat and add evaporated milk.
3. Purée in blender. If too thick, thin with extra stock or water.
4. Serve garnished with a spoonful of plain yogourt and minced cilantro or diced green onions.
minced cilantro or diced green onions
The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
17
Beef Chili Soup
Yield: approximately 20 L or 80 x 250 mL portions
2 kg
lean ground beef, browned and fat removed
50 g
canola or olive oil
2 kg
1.15 kg
tomato sauce (recipe page 28)
1
2.84 L can red kidney beans, drained and rinsed
onions, medium dice
100 g
onion soup mix
50 g
garlic, chopped
50 g
chili powder
2 kg
carrots, medium dice
To Taste
pepper
1 kg
celery, medium dice
15 L
750 g
yams, peeled and diced
1
2.84 L can diced tomatoes
beef stock (recipe page 26 or reconstituted reduced-sodium beef stock powder)
1. Sauté the ground beef and remove excess fat. Set aside.
2. In a clean stockpot sauté onions, garlic, carrots and celery in oil until transparent.
3. Add yams. Sauté for 5 minutes more.
4. Add tomatoes, tomato sauce, kidney beans, onion soup mix, chili powder and pepper to the onion mixture. Add beef and beef stock.
5. Bring to a boil. Reduce heat and simmer for 45 minutes.
6. Serve.
Miriam Borys, Cafeteria Teaching Kitchen Instructor, Burnaby Central Secondary
18
The Burnaby Mountain Secondary Advanced Foods 12 students serve soup and bread every Wednesday from the “Soup Cellar”, so named because the kitchen is in the basement of the school. Students and staff can purchase soup, served in their own mug, and bread, or they can put a deposit on a mug which is returned when the mug is returned. Compostable spoons are provided which eventually find their way into the soil in either the school garden or greenhouse in which the herbs for the soups are grown. They’ve discovered kids love soup, especially on cold, rainy days. They’ve also discovered that puréed soup sells better – they surmise it’s because one can’t readily identify the variety of ingredients in the final product! For example, the “Cauliflower
Sweet Potato Curry” soup was a great seller – the cauliflower made it creamy and the potato made it sweet.
Cauliflower Sweet Potato Curry Soup
Yield: approximately 20 x 350 mL servings
40 mL
vegetable oil
40 mL
medium curry powder
10 mL
cinnamon
1 mL
peeled, diced sweet potatoes
90 mL
honey
freshly ground black pepper
2L
3.5 L
chopped onion
20 mL
vegetable stock (recipe page 27) or chicken stock (recipe page 25 or reconstituted reducedsodium stock powder)
crushed garlic
1L
4L
chopped cauliflower
1. In a large, non-stick saucepan sprayed with vegetable spray, heat the oil.
Sauté the garlic and onion until softened, about 5 minutes.
2. Add the curry powder, cinnamon, pepper, cauliflower, stock, sweet potatoes and honey and bring to a boil. Cover, reduce the heat and simmer for 25 minutes or until the potatoes are tender.
3. Transfer to a food processor or blender, and purée until creamy and smooth.
Return to the saucepan and thin with more stock if desired. Heat and serve.
Anthony Mah and Will Haberl, modified by Burnaby Mountain Secondary
Advanced Foods 12 students
This soup was serv ed with Honey
Whole Wheat Buns
(recipe page
84). For a nutrition ally balanced meal, add an item from both the
Milk and Alteratives and Meat and Alternatives fo od groups.
For example, add a glass of milk and bean spread fo r the bun.
19
Cream of Asparagus Soup
Yield: approximately 4 L or 16 x 250 mL servings
A
100 g
D olive oil
4L
B
chicken stock (recipe page 25 or reconstituted reducedsodium chicken stock powder)
400 g
onion, diced
200 g
celery, diced
4
garlic cloves, minced
750 mL
1 kg
asparagus, tips reserved for garnish
F
Pinch
salt
Yukon Gold potatos, diced
To Taste
pepper
600 g
C
200 mL
E
1% milk, heated
G dealcoholized white wine
16 each
thin (.5 cm) slices baguette, baked Method
1. Heat A.
2. Add B, lightly season with salt and pepper and smother for 8-10 minutes.
Do not brown.
3. Add C, and cook until volume reduces by half.
4. Add D, and simmer until the vegetables are soft, approximately 15-20 minutes.
5. Purée soup and add E.
6. Season with a pinch of salt and pepper to taste.
7. Garnish with blanched asparagus tips and fresh crostini.
Trevor Randle, Chef Instructor, Maple Ridge Secondary School
relatively gus is a le Aspara y availab op, locall e early cr
Celebrat
nd June. in May a of growth w season a ne soup. with this
20
French Lentil Soup
Yield: 8.3 L or 26/27 x 300 mL portions
80 mL
olive oil
300 g
finely chopped onions
4
2 bunches
sorrel or spinach leaves, finely sliced
cloves garlic, chopped
2 each
bay leaves
750 mL
lentils
150 g
small dice carrots
6L
chicken stock (recipe page 25 or reconstituted reducedsodium chicken stock powder)
350 g
small cube potatoes
500 mL
chopped tomatoes
24 g
salt
100 g
finely diced celery
To Taste
pepper
200 g
small dice turnip
250 mL
cooked rice (optional)
1. Sauté the onion and garlic in olive oil without colouration in a soup pot, for about 5 minutes.
2. Wash and rinse the lentils and add them to the soup pot.
3. Add the chicken stock and vegetables, except for the sorrel or spinach.
4. Bring to a boil, reduce heat and cook slowly for 1 hour.
5. Add the sorrel or spinach.
6. Season to taste and remove the bay leaves at the end of the cooking process.
Add cooked rice if desired.
Brother Victor-Antoine d’Avila-Latourette, submitted by Chef Daniel Lesnes,
Garibaldi Secondary, Maple Ridge
21
Moroccan Lentil Soup
Yield: 7.3 L or 24 x 300 mL portions
40 mL
olive oil
500 g
finely chopped onions
5
garlic cloves, chopped
15 mL
grated ginger
4L
chicken stock (recipe page 25 or reconstituted reducedsodium chicken stock powder)
625 mL
cooked cannellini beans
(see recipe page 8) or canned, drained and rinsed
500 mL
chopped tomatoes
200 g
brunoise (small cube) carrots
200 g
small dice celery
30 mL
garam masala
625 mL
lentils
15 mL
ground cardamom
625 mL
cooked garbanzo beans
(see recipe page 8) or canned, drained and rinsed
10 mL
cayenne pepper
15 mL
ground cumin
1. In a large pot, sauté the onion, garlic and ginger in the olive oil until translucent.
2. Add the chicken stock, lentils, garbanzo beans, cannellini beans, tomatoes, carrots, celery, garam masala, cardamom, cayenne pepper and cumin. Bring to a boil for a few minutes, reduce heat and simmer for about 1 hour, until the lentils are soft.
3. Purée half the soup in food processor or blender. Return the puréed soup to the pot and stir.
Brother Victor-Antoine d’Avila-Latourette, submitted by Chef Daniel Lesnes,
Garibaldi Secondary, Maple Ridge
22
Roasted Tomato and White Bean Soup
Yield: approximately 6 L or 20 x 300 mL portions
15
medium tomatoes
12
cloves garlic, minced
5 mL
kosher salt
5 mL
paprika
50 mL
canola oil
5 mL
seasoned salt
30 turns grinder whole black peppercorns
100 mL
white dealcoholized wine
2L
cooked white beans
5 mL
dried chipotle pepper
3.5 L
30 mL
balsamic vinegar
vegetable stock (recipe page 27 or reconstituted reducedsodium vegetable stock powder)
15 mL
canola oil
1
medium onion, diced
10 mL
dried chipotle pepper
1
large carrot, diced
1
bunch parsley, chopped
5
stalks celery, diced
1. Stem and cut tomatoes in half. Place into large bowl and add salt, 50 mL oil, black pepper, chipotle pepper and vinegar. Toss well.
2. Place into insert and roast in 160°C (325°F) oven for 40 minutes or until tomatoes turn soft and lightly brown. Set aside.
3. In a large stockpot, sauté onion, carrot, celery and garlic in 15 mL oil for 3 minutes.
4. Add paprika and seasoned salt and cook for 1 minute.
5. Add tomatoes, beans and stock. Bring to a simmer and simmer for 45 minutes.
6. Purée until smooth.
7. Just before serving add chipotle pepper and parsley.
L. Bourne, Culinary Instructor, New Westminster Secondary School Café
23
Smoky Pumpkin Soup
Yield: 3.9 L or 12/13 x 300 mL portions
250 g
small dice leeks
70 g
margarine, non-hydrogenated
5
bacon slices, diced
60 g
all-purpose flour
150 g
small dice carrots
250 mL
plain yogourt (2% MF or less)
750 mL
cooked pumpkin
10 mL
salt
2.5 L
chicken stock (recipe page 25 or reconstituted reducedsodium chicken stock powder)
To Taste
pepper
5 sprigs
parsley, finely chopped
1. Sauté the bacon over medium heat until it starts to become crisp, add leeks and carrots, cook for 5 minutes, add flour.
2. Add 500 mL of chicken stock and continue to cook until carrots are tender.
3. Add the cooked pumpkin and blend in food processor until puréed.
4. Place mixture into soup pot and add remaining stock and margarine.
5. Just before serving, stir yogourt into the soup.
6. Season with salt and pepper and garnish with chopped parsley.
Chef Daniel Lesnes, Garibaldi Secondary, Maple Ridge
n he autum elebrate t
C
with allowe’en r vest or H ha nal soup. this seaso
24
Chicken Stock
Yield: 8, 16 or 32 cups
x8
x16
x32
Chicken parts (backs, necks, wings, legs or thighs)
4 lbs
8 lbs
16 lbs
Cold water
16 cups
32 cups
64 cups
Onions, coarsely chopped
1
2
3
Medium carrots, peeled and coarsely chopped
1
2
3
Celery stalks, coarsely chopped
1
2
3
Sprigs parsley
1
2
3
Bay leaves
1
2
3
Large pinches dried thyme
1
2
3
1. Combine chicken parts and water in a large pot and bring to a boil.
Turn down to a simmer. Skim off the scum that rises to the top and discard.
Simmer for half an hour, skimming frequently.
2. Add onion, carrot, celery, parsley, bay leaf and thyme. Simmer uncovered for 3 hours, adding water as needed to replenish the water level.
3. Strain into a pot or other heatproof container. Cool and refrigerate.
4. Remove the fat and transfer to smaller containers. Keeps for 3 days, covered and refrigerated. Freeze for up to 3 months.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
Degrease stock by u sing a
“separato
r cup” (wit h a spout at the bott om to dra in off the stock and leave the fat behind a “degrea
),
sing mop”
, or paper towels to soak up th e fat and leave the stock beh ind. Refrigerate stock over night and skim any remain ing fat from the to
p.
25
Beef Stock
Yield: approximately 10, 20 or 30 cups
x10
x20
x30
Beef bones, sawed into 1- to 2-inch pieces
4 lbs
8 lbs
12 lbs
Onions, unpeeled and quartered
2
4
6
Carrots, scrubbed and cut into chunks
2
4
6
Celery stalks, cut into chunks
2
4
6
Bay leaves
1
Dried thyme
1
1
3
Sprigs parsley
2
4
6
Cloves garlic, unpeeled
1
2
3
Tomatoes, seeded and chopped
1
2
3
⁄4 tsp
2
⁄2 tsp
3
⁄4 tsp
1. Preheat the oven to 450°F. Arrange the bones in a roasting pan(s) in a single layer.
Roast 35-40 minutes or until browned.
2. Add the onions, carrots and celery. Roast until browned, about 30 minutes or more.
3. Transfer the bones and vegetables to a large stock pot(s), leaving behind any fat in the roasting pan. Add cold water to come 6 inches above the bones. Bring to a boil and reduce heat to a simmer. Remove any scum that rises to the top.
4. Add the bay leaf (leaves), thyme, parsley, garlic and tomato. Simmer, skimming scum off the surface, for 4-6 hours, replenishing the water level as necessary.
5. Strain, discarding the bones and vegetables. Refrigerate overnight and remove the fat from the surface.
4. For easier storage and a stronger flavour, reduce the stock by half. Refrigerate up to
3 days or freeze until needed.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing.
Vancouver Community Kitchen Project www.communitykitchens.ca
to store
The easiest way them in stocks is to seal d freeze in zip lock bags an hen frozen, a single layer. W stacked in the bags can be the freezer.
26
Fish Stock
Yield: 4, 8 or 12 cups
x4
x8
x12
Vegetable oil
1 tsp
2 tsp
1 tbsp
Small onions, chopped
1
2
3
Leeks, white and light green part only, chopped
1
2
3
Celery stalks, chopped
1
2
3
Small carrots, chopped
1
2
3
Sprigs parsley
2
4
6
Fish bones, from lean white fish only, cut into pieces
1 1⁄2 lbs
3 lbs
4 1⁄2 lbs
Water
5 cups
10 cups
15 cups
1. Over medium heat, heat the oil in a large, heavy pot and sauté the vegetables until soft.
2. Add the parsley, fish bones and water. Bring to a boil. Reduce heat and simmer, uncovered, for about 30-40 minutes, skimming off the scum as it rises to the top.
3. Strain and cool. Refrigerate for up to 3 days or freeze for up to 3 months, until needed.
Vegetable Stock
Yield: approximately 16, 32 or 48 cups
Recipes reprinted from Many
Hands: Community Kitchens
Share Their Best © 2005 with permission of Community
Kitchens Publishing. Vancouver
Community Kitchen Project www.communitykitchens.ca Vegetable oil
4 tbsp
1
3
Medium onions, chopped
4
8
12
Celery stalks, chopped
2
4
6
Medium carrots, sliced
2
4
6
Small white turnips, chopped
1
2
3
Heads garlic, unpeeled and cut in half crosswise
1
2
3
Mushrooms, chopped
1
⁄2 lb
1 lb
1 1⁄2 lbs
2
4
6
2
4
6
Water
2. repeat, using the already-made vegetable stock as the liquid in the recipe.
x32
Bay leaves
1. make the stock.
x16
Tomatoes, chopped
To make a double-strength stock:
20 cups
40 cups
60 cups
⁄2 cup
x48
⁄4 cup
1. In a large pot, heat the vegetable oil over medium-high heat. Add the onions, celery, carrots, turnips, garlic and mushrooms. Cook, stirring occasionally, until the vegetables soften, about 15 minutes.
2. Add the tomatoes, bay leaves and water. Bring to a boil, then turn down to a simmer.
Cook for 1 hour.
3. Strain, pressing down on the solids to extract the flavour.
Cool and refrigerate for up to 3 days or freeze for up to 3 months for longer storage.
27
Tomato Sauce
Yield: approximately 15 to 16 L or 125 x 125 mL portions
250 mL
canola oil
3 kg
onion, diced
1. Sauté onions and garlic in oil until the onions are lightly browned.
100 g
garlic, minced
2. Add tomato paste and spices.
500 g
tomato paste
3. Sauté for another minute.
30 mL
dried basil
45 mL
dried oregano leaves
4. Add remaining ingredients and simmer, covered, on a very low heat for 2 hours.
15 mL
dried rosemary
2
bay leaves
30 mL
black pepper
5
2.84 L cans tomatoes, no added salt
50 mL
Worcestershire sauce
5. Adjust seasoning.
The Rocky Mountain Café, David Thompson Secondary School Cook Training, Invermere
28
Alfredo Sauce
Yield: approximately 3 L or 24 x 125 mL portions
30 g
margarine, non-hydrogenated or butter
2L
1% milk
50 mL
dealcoholized white wine
100 mL
canola oil
2 mL
kosher salt
12
cloves garlic, minced
whole black peppercorns
2
whole bay leaves, broken in half
30 turns grinder 1 mL
ground nutmeg
2
whole cloves
100 g
parmesan cheese, grated
125 g
all-purpose flour
This sauce served over
200 mL whole grain pasta, garnished with a small portion (15 mL) parmesan cheese, makes a great
“Mini Pasta Bowl”.
Pump up the nutrition by serving with a side of veggies or salad.
1. Over medium-low heat, melt margarine or butter with oil in a medium pot.
Add, garlic, bay leaves and cloves. Cook for 2 minutes.
2. Add flour and cook for 5 minutes, making sure not to burn.
3. Pour in half of the milk and whisk until smooth.
4. Add remaining milk, wine, salt, pepper and nutmeg.
5. Over low heat, bring sauce to a simmer. Simmer until thick, about 7 minutes, while constantly stirring so sauce will not burn.
6. Add parmesan cheese 5 minutes before serving.
L. Bourne, Culinary Instructor, New Westminster Secondary School Café
Prepare a low-fat white sauce by making some alterations to a traditional whi te sauce. Use skim, 1%, 2%, or evaporated milk instead of whole milk.
Instead of all-pu rpose flour, use cake flour, which is higher in starch.
29
Roasted Red Pepper Pasta Sauce with
Caramelized Onions
Yield: approximately 3 L or 24 x 120 mL portions
8
large red peppers, halved
15 mL
paprika
15 mL
red wine vinegar
50 mL
balsamic vinegar
15 mL
canola oil
1.4 L
canned tomatoes, no added salt
20 turns grinder whole black peppercorns
15 mL
seasoned salt
50 mL
canola oil
50 mL
canola oil
2
large red onions, sliced
2
large onions, sliced
3
large yellow onions, sliced
12
cloves garlic, minced
1
bunch fresh parsley, chopped
15 mL
oregano
1. Combine peppers with red wine vinegar, oil and pepper, grill until soft, about 5 minutes.
2. Dice the peppers and set aside.
3. In a medium sauce pan, sauté onions in oil. Add garlic, oregano and paprika and cook for
3 minutes on low heat. Add the balsamic vinegar and cook for 2 minutes to reduce.
4. Add tomatoes, seasoned salt and the diced peppers. Simmer for 30 minutes.
5. Purée until smooth.
6. Sauté onions in oil over low heat until caramelized.
7. Serve sauce over whole wheat pasta and top with caramelized onions and parsley.
L. Bourne, Culinary Instructor, New Westminster Secondary School Café
30
Special Tomato Sauce
Yield: approximately 1.25 L or 10 x 125 mL portions
2 cloves
garlic, minced
(or 30 mL garlic powder)
25 mL
dried oregano
25 mL
dried basil
1
large onion, chopped
(or 30 mL onion powder)
1
bay leaf
30 mL
oil
5 mL
dried thyme
300 g
lean ground beef
For Spicy Sauce add:
1
796 mL can tomatoes
30 mL
Mexican chilli powder
1
398 mL can tomato sauce
15 mL
cayenne powder
1
156 mL can tomato paste
1. Sauté the onion and garlic in the oil until soft.
2. Add the ground beef and cook until all the pink is gone. Drain off any fat.
3. Add all the tomato products and then the dried herbs. Add the “Spicy Sauce” ingredients at the same time, if using. Bring to a boil and then reduce the heat to simmer for at least
30 minutes.
4. Taste the sauce and season with more spice as desired.
Vernon Secondary School Cafeteria Program
31
Roasted Tomato Sauce
Yield: 2 L or 20 x 100 mL servings
50 mL
olive oil
50 mL
brown sugar
15
medium tomatoes, halved
100 mL
dealcoholized red wine
2
large onions, sliced
125 mL
tomato paste
3 mL
chipotle pepper
500 mL
15 mL
oregano
5 mL
seasoned salt
vegetable stock (recipe page 27 or reconstituted reduced-sodium vegetable stock powder)
8
cloves garlic, minced
30 turns grinder whole black peppercorns
1. Combine olive oil, tomatoes, onions, chipotle pepper, oregano, seasoned salt, garlic and black pepper into insert. Roast at 190°C (375°F) for 30 minutes.
2. Pour roasted tomato and onion mixture into medium saucepan. Add the sugar, wine and tomato paste and bring to a simmer for 30 minutes.
3. Purée sauce.
L. Bourne, Culinary Instructor, New Westminster Secondary School Café
od served with
This sauce is go a (page 65) the Roasted Bas
Corn Risotto and Barley and
(page 42).
32
Salads and Sides
Feature vegetables, fruit, whole grains, lean meats and/or legumes in salads. Keep vegetable dishes simple; with no added fat, sugar, or salt they are always Choose Most items.
Use BC grown vegetables and fruit in season whenever possible (see availability chart on page 9).
How to assess an acceptable amount of added fat:
How to assess an acceptable amount of added sugar:
Servings of recipe
Servings of recipe
Fat called for is less than
Sugar called for is less than
(no.)
(mL)
(g)
(no.)
(mL)
(g)
1
10
9
1
10
8
12
125
115
12
120
100
50
500
460
50
500
420
Use the tables to assess an acceptable amou nt of added fat, salt, and su gar when making salad dr essings. If the salad is made w ith higher fat or salty ingredie nts, such as cheese and oliv es, use less fat and salt in the dressing. How to assess an acceptable amount of added salt:
Servings
of recipe
Salt called for is less than
(no.)
(mL)
(g)
1
–
–
12
5
6
50
20
24
33
Greek Pasta Salad
Yield: approximately 25 x 250 mL portions
Salad ingredients
Dressing ingredients
1 kg
whole wheat pasta
200 mL
red wine vinegar
250 g
diced red peppers
200 mL
olive oil
250 g
diced green peppers
200 mL
water
250 g
diced yellow peppers
100 mL
lemon juice
500 g
English cucumber, cut into small cubes
30 mL
Dijon mustard
60 mL
minced garlic
250 g
medium tomatoes, seeded and chopped
3 mL
black pepper
75 mL
500 g
feta cheese, crumbled
fresh oregano or basil, minced (or 15 mL dried)
250 g
minced red onions
200 g
black olives, pitted and sliced
1. Bring a saucepan of water to boil and add a pinch of salt. Cook pasta.
2. While the pasta is cooking prepare all of the remaining ingredients.
Put into a large bowl.
3. Mix the dressing ingredients in a small bowl and let sit until pasta is ready.
4. When pasta is cooked, strain it and rinse under cold water until it is cool.
Drain well.
5. Add the pasta to the other ingredients and pour the dressing over the salad.
6. Toss to mix.
The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
34
Chili Ginger Rice Noodle Salad
Yield: approximately 30 x 300 mL portions
1.3 kg
rice noodles, cooked as per package directions
40 g
gingerroot, minced
4
small red chilies, minced
1
medium red onion, sliced thin
50 mL
lime juice
100 mL
unseasoned rice vinegar
1
head cabbage, sliced thin
250 mL
tomato paste
3
medium red peppers, sliced thin
50 mL
brown sugar
300 mL
cold water
300 mL
canola oil
1
bunch fresh cilantro, chopped 15 mL
reduced-sodium soy sauce
3
medium green peppers, sliced thin
2
large carrots, julienned
4
stalks celery, julienned
10
cloves garlic, minced
1. Combine the cooked noodles, onion, cabbage, peppers, carrots and celery in a large bowl. Toss lightly.
2. In a medium bowl, combine the garlic, gingerroot, chilies, lime juice, vinegar, tomato paste, sugar, water, oil, cilantro and soy sauce. Add to the noodles and vegetables and toss lightly to mix.
L. Bourne, Culinary Instructor, New Westminster Secondary School Café
35
Oriental Salad with Beef
Yield: approximately 20 x 150 g portions
680 g
cold, well trimmed, lean cooked roast beef
110 g
chopped green onions
110 g
sliced almonds, toasted
500 g
bean sprouts
680 g
450 g
snow peas, blanched
shredded Chinese cabbage 230 g
julienned carrots
300 mL
340 g
sliced water chestnuts, canned, drained
Oriental Vinaigrette
(recipe follows)
1. Slice the beef into thin strips.
2. About 2 hours before serving, marinate the beef in some (approximately
150 mL) Oriental Vinaigrette.
3. Mix together the bean sprouts, snow peas, carrots, water chestnuts, green onions and almonds.
4. Add the mixed vegetables to the beef. Season with remaining vinaigrette.
Toss well.
Oriental Vinaigrette
Yield: 790 mL or approximately 50 x 15 mL portions
200 mL
unseasoned rice vinegar 15 g
grated ginger
4g
black peppercorns, crushed
60 mL
soy sauce
5 mL
chopped garlic
450 mL
vegetable oil
2 mL
hot red pepper sauce
60 mL
sesame oil
pinch
salt (if needed)
1. Combine all the ingredients except salt in a bowl and mix well.
2. Taste the dressing and add salt if necessary (the soy sauce may contain enough salt).
3. Mix or stir again before using.
Chef Daniel Lesnes, Garibaldi Secondary, Maple Ridge
36
Taboule
Yield: approximately 20 x 150 g portions
500 g
(650 mL)
couscous
14 g
salt per litre boiling water
6
1
⁄4
onion, small dice
2
chives, finely chopped
50 mL
chopped parsley
tomatoes cut in wedges
30 mL
chopped mint
1
cucumber, sliced
10 mL
dried tarragon
1
green pepper, small dice
100 mL
olive oil
1
red pepper, small dice
150 mL
lemon juice
15
black olives (kalamata)
1. Measure by volume the couscous and put in a shallow dish.
2. Pour the equal amount of salted boiling water over the couscous.
3. Let the couscous swell for 5 minutes, covered, then stir with a fork to separate the grain.
4. Cut all the vegetables.
5. Chop the chives, parsley and mint, keeping the mint separate.
6. Mix all the ingredients thoroughly and season to taste.
7. Chill before serving and decorate with the mint.
Al Badia, submitted by Chef Daniel Lesnes, Garibaldi Secondary, Maple Ridge
37
Taco Salad
Yield: 12 x 500 mL portions
750 g
extra lean ground beef
325 mL
water
1
onion, diced
5 mL
salt
750 mL
cooked kidney beans
(recipe page 8) or
1 1⁄2 cans (540 mL each), drained and rinsed
50 mL
chili powder
1
head romaine lettuce, chopped
12
green onions, sliced
250 mL
grated cheddar cheese
750 mL
corn chips, crushed
325 mL
reduced-calorie French salad dressing
1. Heat a non-stick frying pan over medium heat. Fry ground beef until no pink remains, breaking into very small pieces. Add diced onion and cook until onion is tender.
2. Stir kidney beans, salad dressing, water, salt and chili powder into beef mixture and simmer for 5 minutes.
3. Combine lettuce and green onions in a large bowl. Add the cheese and corn chips* and toss lightly.
4. Add the meat mixture and toss. Serve immediately.
*Alternatively sprinkle corn chips (approximately 60 mL per portion) on top of each serving of the meat mixture, so the chips stay crisp.
Jennifer L. Lactin, Home Economics Teacher, Home Economics Department Head,
Seycove Secondary School, North Vancouver
38
Limit trans fat – read the
Nutrition Facts Table and choose a corn chip that contains no trans fat.
Or, read the ingredient list and choose a product that does not contain the words ‘hydrogenated’,
‘partially hydrogenated’,
‘margarine’ or ‘shortening’.
Tomato, Feta and Wheat Berry Salad
Yield: approximately 20 x 300 mL portions
Step 1
Step 2
800 g
wheat or rye berries, cooked
(recipe page 5)
12
cloves garlic, minced
2
medium lemons, juiced, one zested
5
medium tomatoes, diced
150 mL
unseasoned rice vinegar
1
large cucumber, diced
10 mL
sugar
1
medium purple onion, minced
1
2.5-cm piece gingerroot, minced
2
stalks celery, diced
10 mL
Dijon mustard
2
large bunches spinach, sliced
100 mL
olive oil
1
bunch fresh parsley, minced
100 mL
canola oil
100 g
feta cheese, shredded
2 mL
kosher salt
40 turns grinder whole black peppercorns
1
pinch cayenne pepper
5 mL
dried dill
10 mL
Students may be unfamiliar with many whole grains. Let them taste before committing – offer small free samples, a “low risk” way for students to try new foods.
dried mint
1. Combine Step 1 into a large bowl. Mix lightly.
2. Combine Step 2 into a medium bowl and whisk until smooth. Pour over Step 1 and mix thoroughly.
L. Bourne, Culinary Instructor, New Westminster Secondary School Café
ell in works w y whole gra
An
pot ubstitute is salad. S in th or bulgar ut berries m eat barley, ka for the wh
(medium)
ral wheat 5 for gene
See page berries. ing bout cook rmation a info kage w the pac s, or follo grain . directions 39
Middle Eastern Chickpea, Parsley and
Cabbage Salad
Serves approximately 8, 16 or 24
x8
x16
x24
Dried chickpeas or 19 oz cans chickpeas, drained and rinsed
3 cups
6 cups
9 cups
2
4
6
Lemon juice
6 tbsp
3
⁄4 cup
1 1⁄4 cup
Cloves garlic, minced
2
4
6
Salt
1 tsp
Pepper
1
1
3
Dried mint
1 tbsp
2 tbsp
3 tbsp
Dried oregano
1 tsp
2 tsp
1 tbsp
Vegetable oil
1
⁄2 cup
1 cup
1 1⁄2 cups
Parsley, finely chopped
1 cup
2 cups
3 cups
Green onions, thinly sliced
6
12
18
Green cabbage, cored and finely shredded
1
⁄2 lb
1 lb
1 1⁄2 lbs
⁄4 tsp
2 tsp
⁄2 tsp
2 tsp
⁄4 tsp
1. In a large pot cover the chickpeas with plenty of cold water and bring to a boil.
Turn down to a simmer, cover and cook for 3-4 hours until tender, adding more water as necessary to keep the chickpeas covered. Drain.
2. Stir the lemon juice, garlic, salt, pepper, mint and oregano together. Stir into the warm chickpeas. Let stand for an hour, or cover and refrigerate for as long as overnight.
3. Add the oil, parsley, green onion and cabbage. Toss well. Keeps for 3-4 days, covered and refrigerated.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
40
Soba Noodle Salad
Yield: approximately 18 x 250 mL portions
720 g
buckwheat noodles
30 mL
sesame oil
450 g
snow or sugar snap peas or celery
30 mL
soy sauce
90 mL
unseasoned rice or red wine vinegar
3
red peppers, thinly sliced or finely chopped
5 mL
pepper
6
green onions, chopped
5 mL
salt
60 mL
canola oil
1. Bring water to a boil and parboil peas for 1 minute. Remove with slotted spoon and rinse under cold water. If using celery, do not parboil.
2. Use the same water to cook the noodles to al dente stage, about 6 minutes, then drain and rinse with cold water.
3. Chop peas or celery thinly on a diagonal.
4. Combine canola oil, sesame oil, soy sauce, vinegar, pepper and salt and mix well.
5. Combine the noodles, vegetables and dressing in a large bowl, tossing until mixed well.
Susan Petersen, Home Economics Teacher, Churchill Secondary, Vancouver
41
Barley and Corn Risotto
Yield: 5 L or 20 x 250 mL servings
1L
barley
5 mL
seasoned salt
1
medium red onion, minced 30 turns grinder whole black peppercorns
2
stalks celery, minced
1.5 L
1
medium carrot, minced
8
cloves garlic, minced
vegetable stock (recipe page 27 or substitute reduced-sodium vegetable stock powder)
1L
frozen corn, thawed
1 bunch
parsley, minced
1
medium red pepper, minced 50 mL
grated parmesan cheese
1. Cook barley in boiling water for 7 minutes. Strain, rinse well and set aside
(barley will be cooked 50%).
2. Sweat off onions, celery, carrot, garlic and corn.
3. Add dry spices and cook for 2 minutes.
4. Add barley and half of the vegetable stock. Cook over low heat until the liquid is almost gone.
5. Add remaining stock and cook until dry. Add more stock or water if needed until barley is cooked.
6. Add parsley and cheese 5 minutes before serving.
L. Bourne, Culinary Instructor, New Westminster Secondary School Café
served with
This dish is good a (page 65) the Roasted Bas mato Sauce and Roasted To
(page 32).
42
How to assess the acceptable amount of added fat:
How to assess the acceptable amount of added salt:
Servings of recipe
Servings of recipe
Fat called for is less than
Salt called for is less than
(no.)
(mL)
(g)
(no.)
(mL)
(g)
1
5
5
1
1
1
12
60
55
12
7
9
50
250
227
50
30
37
Prepare vegetable dishes simply; with no adde d fat, salt or sugar they are al ways Choose
Most items. Use th e table to assess an acceptab le amount of added fat or salt.
Add only very small amounts, if at all, of sugar, to vegetabl e or fruit side dishes.
Steamed Asian Vegetable Medley
Yield: Allow 175 mL assorted vegetables per serving
Offer more vegetables and fruit through a salad bar. Feature locally grown produce and produce from school gardens and greenhouses. Check out A Fresh Crunch in
School Lunch – the BC
Farm to School Guide at www.phabc.org/ farmtoschool Ingredients: Choose a selection from each of the colour groups
Green: Sugar snap peas, snow peas, finely chopped bok choy, chopped spinach
Yellow/orange: Baby corn, julienned yellow or orange bell peppers, yellow squash slices, carrot slices
Red: Julienned red bell peppers, cherry tomatoes, radishes
White: Bean sprouts, water chestnuts, turnip strips
1. In a medium saucepan, bring
250 mL water to boil. Place steamer basket over boiling water and fill with vegetables. Drizzle with a small amount of sesame oil and soy sauce. Cover and steam until vegetables are tender-crisp.
2. Transfer to a serving dish and sprinkle with toasted sesame seeds, if desired.
Sesame oil
Soy sauce
Toasted sesame seeds (optional)
Recipe reprinted from Simply Great Food:
250 quick, easy & delicious recipes
© 2007 with permission of Dietitians of Canada.
Published by Robert Rose Inc. www.dietitians.ca
43
as a “starch”,
Often thought of vegetable that is the potato is a s and low in fat high in nutrient w the potato is and salt. It’s ho added to it that oked or what is co it is a healthy affects whether ple, deep-frying choice. For exam and sour cream or adding butter less healthy. make potatoes
Kids love fries – and they can have them too.
Make baked “fries” instead of deep-frying!
Preheat a sheet or roasting pan in a 200°C (400°F) oven.
Cut potatoes into wedges. Toss potato wedges in a small amount of olive oil (about 25 mL for 900 g potatoes), sprinkle with herbs of choice (e.g., rosemary, garlic, black pepper) and a small amount of salt (about 2 mL). Spread the potatoes in a single layer on the preheated pan, and roast until browned on one side, about 20 minutes. Turn the wedges and continue roasting about 25 minutes until they are golden brown on the second side and tender.
Homemade Sweet Potato Fries
Yield: 12 portions
6
medium sweet potatoes or yams (about 1.8 kg)
To Taste
seasonings of choice
(suggest oregano, basil)
60 mL
olive oil
To Taste
pepper
30 mL
paprika
To Taste
salt, up to 7 mL
1. Preheat the oven to 200°C (400°F).
2. Wash and peel sweet potatoes or yams (or leave the skin on if desired).
Cut each into 2.5-cm strips or wedges and put into a large bowl.
3. Add the olive oil, paprika and seasonings to the bowl and toss sweet potatoes or yams until evenly coated.
4. Place oiled strips on a foil covered baking sheet.
5. Bake for 15 minutes on one side. Turn them over and bake
15 minutes on the other side. If desired, crisp further by putting under broiler for 2 to 3 minutes.
Ann Marie Jury, Home Economics Teacher, South Kamloops
Senior Secondary, Kamloops, adapted and reprinted with permission from Low-Glycemic Meals in Minutes by
Laura Kalina and Cheryl Christian
44
Dijon Scalloped Potatoes
Yield: 18 x 75 mL portions
2.5 kg
baking potatoes, peeled and thinly sliced
1L
2% milk
125 mL
grainy Dijon mustard
250 mL
thinly sliced red onions
90 mL
chopped parsley
3 cloves
garlic, crushed
300 mL
125 mL
skim milk yogourt
125 mL
1% cottage cheese
shredded reduced-fat cheese
(e.g. cheddar, mozzarella or a combination) 45 mL
parmesan cheese
45 mL
pimentos (optional)
1. Preheat oven to 180°C (350°F).
2. Dry sauté onions and garlic until tender.
3. Reduce heat to low and add the yogourt, cottage cheese, milk and mustard.
Cook together for about 5 minutes.
4. Remove from heat and stir in 45 mL of parsley.
5. In a greased shallow hotel pan, put in half the potatoes and half the sauce.
Top with the rest of the potatoes and then the rest of the sauce. Top with the cheeses and pimentos if using.
6. Bake for 50 to 60 minutes or until potatoes are tender.
Let stand for 5 minutes and then garnish with the remaining parsley.
Vernon Secondary School Cafeteria Program
Roast seasonal vegetables to serve hot as a side dish, or chill and serve as a salad. Roast vegetables together that require about the same length of cooking. For example roast yams, potatoes, turnips, beets and rutabagas together, while on another tray roast mushrooms, peppers, zucchini, eggplant, fennel, onion and garlic.
Wash the vegetables and peel if desired. Cut them into pieces that are about the same size to ensure even cooking. Toss with a small amount of vegetable oil if desired (about
25 mL/8 servings), and roast in a baking dish in a 160°C (325°F) oven until tender. Add minced rosemary, thyme or basil near the end of roasting if desired. Toss with balsamic vinegar, pepper and a light sprinkling of salt.
45
Caponata
Yield: 16 x 125 mL servings
960 mL
(~480 g)
small broccoli florets
2
bunches Swiss chard, stems and center vein removed, cut crosswise into 2-cm strips
50 mL
1
stalk celery, small dice
2
cloves garlic, minced
100 mL
raisins
350 mL
reduced-sodium tomato sauce
50 mL
red wine vinegar
extra virgin olive oil, divided
30 mL
sugar
2
medium onions, chopped
100 mL
pine nuts
500 g
Asian or regular eggplant, small cube
4 mL
salt
4 mL
ground black pepper
1. Steam the broccoli and the chard over water until brightly coloured and tender.
2. Heat 25 mL of the oil in a medium skillet over medium-high heat. Add the onion and sauté until it starts to brown, about 5 minutes.
3. Add the remaining oil, and then arrange the eggplant cubes in 1 layer in the pan. Cook
3 minutes. Stir to turn cubes, and cook 3 minutes, or until the eggplant is lightly colored.
4. Add the celery, garlic, raisins and tomato sauce. Add the steamed vegetables and mix to combine. Cook over low heat, covered, until the broccoli is very soft, 10 minutes, stirring occasionally.
5. Meanwhile, in a small bowl, combine the vinegar and sugar. Add them to the skillet.
Add the pine nuts and cook 2 minutes, stirring 3 or 4 times. Season with salt and pepper.
6. Transfer the caponata to a container and set aside to cool to room temperature.
Serve immediately or cover and refrigerate until ready to serve.
Miriam Borys, Cafeteria Teaching Kitchen Instructor,
Burnaby Central Secondary, adapted and reprinted with permission from the American Institute for Cancer Research www.aicr.org
46
d French bread
Ser ve on toaste as a condiment as an appetizer, or tofu, with chicken, fish green salad. or in place of a e a good
Mushrooms mak gplant. alternative to eg
Apple and Rutabaga Crisp
Yield: 8 portions
1
large rutabaga or turnip
pinch
cinnamon
7 mL
margarine, non-hydrogenated
50 mL
all purpose flour
15 mL
apple juice
50 mL
quick rolled oats
2
apples
75 mL
brown sugar (not packed)
50 mL
brown sugar (not packed)
15 mL
margarine, non-hydrogenated
⁄2
lemon, juiced
1
1. Peel, dice and steam the rutabaga until soft enough to mash. Add margarine.
2. Peel, core and slice the apples. Toss with lemon juice, brown sugar and cinnamon.
3. Lightly grease a 2 L (11-in x 8-in) casserole dish. In alternate layers, spread rutabaga and apple, ending with rutabaga. Combine crust ingredients until crumbled and pat on top of casserole. Bake at 180°C (350°F) for 1 hour.
Karen Birkenhead, Registered Dietitian
47
Dips and Dressings
Tasty dips and dressings are a great way to get reluctant vegetable eaters to try their veggies!
e of eggs or
Use tofu in plac oducts in high-fat dair y pr d dressings and eamy-style sala cr can be a hard mayonnaise. Tofu
– offer small, sell to students n introducing free samples whe
Marketing tofu something new. alternative may as a vegetarian students. appeal to some
48
Prepare homemade dressings rather than use ready-to-serve • Use lower fat products
(e.g., reduced-fat mayonnaise) instead of regular products.
Substitute buttermilk, puréed cottage cheese or yogourt for sour cream.
• Use yogourt cheese in place of cream cheese or sour cream. Make it by draining plain yogourt through cheesecloth or a coffee filter, overnight in the refrigerator.
• Emphasize herbs, fruit juices (e.g., lemon, orange), vinegars, spices, garlic, garlic powder, ginger, etc. for flavouring rather than salts
(e.g., garlic, celery, and onion salts).
• Serve fresh vegetables, oven-toasted pitas or tortillas with a high-protein, low-fat dip (e.g., bean dip, hummus).
Tofu Caesar Dressing
Yield: approximately 8 x 25 mL portions
30 mL
lemon juice
1. Combine all ingredients in a food processor and process until smooth.
Taste, and if too acidic add a pinch of sugar.
30 mL
water
5 mL
Dijon mustard
1 mL
salt
100 mL
soft or silken tofu
3 mL
minced garlic
15 mL
olive oil
30 mL
grated parmesan cheese
To Taste
ground pepper or chili flakes
Students may be reluctant to try this dressing when they see “tofu” in the name, but once they do they like it! Let them check it out first by offering small, free samples.
The Rocky Mountain Café, David Thompson
Secondary School Cook Training, Invermere
2. Serve 25 mL portions with salad made with diced romaine and croutons or a mix of greens.
essing with
Prepare salad dr of oil, vinegar, equal amounts r with herbs, and water. Flavou ices, lemon dr y mustard, sp garlic. Cover juice, ginger or and refrigerate.
What’s an ap propriate amount to se rve? • Salad dressi ngs and side sauces/condim ents:
5 to 15 mL for m ost items.
Oriental Vinaigrette
Yield: 790 mL or approximately 50 x 15 mL portions
200 mL
unseasoned rice vinegar
60 mL
soy sauce
450 mL
vegetable oil
60 mL
sesame oil
15 g
grated ginger
4g
black peppercorns, crushed
5 mL
chopped garlic
2 mL
hot red pepper sauce
pinch
1. Combine all the ingredients except salt in a bowl and mix well.
salt (if needed)
2. Taste the dressing and add salt if necessary (the soy sauce may contain enough salt).
3. Mix or stir again before using.
Chef Daniel Lesnes, Garibaldi Secondary, Maple Ridge
49
How do you know if a salad dressing recipe contains a lot or a little fat, sugar, or salt?
How to assess an acceptable amount of added fat:
How to assess an acceptable amount of added sugar:
How to assess an acceptable amount of added salt:
Servings of recipe
Servings of recipe
Servings of recipe
Fat called for is less than
Sugar called for is less than
Salt called for is less than
(no.)
(mL)
(g)
(no.)
(mL)
(g)
(no.)
(mL)
(g)
1
10
9
1
10
8
1
–
–
12
125
115
12
120
100
12
5
6
50
500
460
50
500
420
50
20
24
Dip for Vegetables
Yield: approximately 80 x 30 mL portions
1L
low-fat plain yogourt
(skim, 1%, 2%)
15 mL
Dijon mustard
1L
reduced-fat mayonnaise
15 mL
minced garlic
Optional additions:
15 mL curry powder
250 mL
lemon juice
15 mL lemon zest
80 mL
minced green onions
80 mL
minced parsley
15 mL
dried dill weed
The Rocky Mountain Café, David Thompson
Secondary School Cook Training, Invermere
50
1. Combine all ingredients in mixing bowl. Divide into 30 mL portions and serve with assorted raw vegetables.
Hummus
Yield: approximately 36 x 85 mL portions
2 kg
cooked chick peas (recipe page 8) or 1 can (2.84 L), drained and rinsed)
250 mL
water
250 mL
fresh lemon juice
500 mL
tahini (sesame paste)
45 mL
minced garlic
250 mL
chopped fresh parsley
3 mL
cayenne (or to taste)
15 mL
salt water 1. Purée all ingredients in batches in a food processor until creamy.
Add water to reach the desired consistency. The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
Use hummus as a spread on sandwiches, bagels and pitas, or as a dip, with fresh vegetables, pita or tortilla chips. Make your own chips (recipe page 52) or find chips that fit into the Choose Most and Choose Sometimes categories at www.brandnamefoodlist.ca.
51
Tortilla Chips
Yield: 16 portions, 8 chips per portion
16
small, 20-cm (8-in) whole wheat flour tortillas
30 mL
olive oil seasonings of choice
(Italian, garlic and red pepper, lemon and herb)
60 mL
parmesan cheese
1. Preheat oven to 190°C (375°F).
2. Lightly spread olive oil on top of each tortilla with brush or paper towel. Stack
4 tortillas, then with kitchen scissors or a long knife, cut into eight triangles or wedges. Repeat until all 16 tortilla have been cut.
3. Place on cookie sheet. Sprinkle with seasonings and parmesan cheese and bake for 10-12 minutes. Watch carefully so as not to over bake!
Limit trans fat – read the
Nutrition Facts Table and choose a tortilla that contains no trans fat. Or, read the ingredient list and choose a product that does not contain the words
‘hydrogenated’, ‘partially hydrogenated’, ‘margarine’ or ‘shortening’.
4. Store in an airtight container at room temperature.
Ann Marie Jury, Home Economics Teacher, South Kamloops Senior Secondary, Kamloops.
Recipe adapted and reprinted with permission from Low-Glycemic Meals in Minutes by
Laura Kalina and Cheryl Christian
Serve with hu mmus (recipe page
51), tzatziki or salsa for a g reat snack.
52
Pasta and Pizza
Kids love pasta and pizza and the options for sauces and toppings are seemingly endless, limited only by the imagination!
Pasta Primavera
Yield: approximately 15 x 500 mL portions
10 mL
salt
3
yellow peppers, sliced
2.25 L
rotini noodles
1.5 L
15 mL
oil
1 ⁄2
small onion, diced
tomato sauce (recipe page 28) or commercial reduced-sodium 6
cloves garlic, minced
25 mL
dried basil
12
mushrooms, sliced
To Taste
pepper
6
small zucchini, sliced
Optional ingredients
3
red peppers, sliced
• broccoli and peas
1
• parmesan cheese
1. Fill to three-quarters a large pot with cold water (approximately 8 L).
Add 10 mL salt and bring to a boil.
2. When the water is boiling, add the rotini. Stir occasionally until al dente, about 7-10 minutes.
3. Heat oil in a saucepan over medium heat. Add onion and turn heat down to medium-low. Cook until soft, about 3 minutes.
4. Add minced garlic. Cook for 1 minute longer.
5. Add vegetables to onion mixture. Cook until tender-crisp, about 3 minutes.
6. Add tomato sauce and basil. Turn the heat up to medium and bring sauce to a boil. Lower heat and simmer for 10 minutes.
Emphasize whole wheat noodles, and sauces that are rich in vegetables and lower in fat and sodium
• Make red sauces more often than white sauces.
• Brown and drain the fat off of ground meat products.
• Use no added salt tomato products. • Use small amounts of cheese, if at all, to garnish.
7. Add pepper to taste.
8. Stir pasta and sauce together. Sprinkle with parmesan cheese if desired.
Jennifer L. Lactin, Home Economics Teacher, Home Economics Department Head,
Seycove Secondary School, North Vancouver
53
Rotini with Chorizo Sausage
Yield: approximately 16 x 300 g portions
60 mL
olive oil
500 g
chorizo sausage
250 mL
2
cans (596 mL each) diced tomatoes
chopped onions
1 kg
rotini noodles
250 mL
chopped green peppers
80 mL
chopped parsley
250 mL
chopped red peppers
250 mL
reduced-fat parmesan cheese cilantro sprigs
1. Cook the sausage in 30 mL of oil. Remove when cooked, drain off the fat and cut the sausage into rounds.
2. In the same pan, lightly sauté the onions and peppers in the remaining oil. Add the diced tomatoes and simmer together for 8-10 minutes.
3. Cook the pasta to al dente. Drain the pasta and place into a large pot. Add the cooked sausage and the sautéed vegetables.
4. As each plate is dished, top with chopped parsley, 15 mL parmesan cheese and a sprig of cilantro.
Vernon Secondary School Cafeteria Program
eal to add up
It’s easy for a m grain servings to four or more ost people!),
(too much for m e portion size depending on th d is offered and whether brea ain portions as well. Limit gr od Guide to one or two Fo
250 mL).
Ser vings (125 to
54
Chickpea and Zucchini Curry
Serves 6, 12 or 18
x6
x12
x18
Oil
2 tbsp
3 tbsp
4 tbsp
Small onions, diced
1
2
3
Cloves garlic, minced
1
2
3
Medium zucchini, thinly sliced
2
4
6
Large tomatoes, chopped
2
4
6
14-oz cans of chickpeas, drained and rinsed
1
2
3
Curry powder
2 tsp
4 tsp
1 tbsp
Tomato paste
1 tbsp
2 tbsp
3 tbsp
Salt and pepper
To taste
To taste
To taste
Dried pasta
1 lb
2 lbs
3 lbs
1. In a large frying pan, heat the oil over medium heat. Add the onion, garlic and zucchini and cook, stirring occasionally, until tender. Stir in the tomato, chickpeas, curry powder and tomato paste. Reduce the sauce to low and cook until slightly thickened, 5-6 minutes.
Season to taste.
2. While you are preparing the other ingredients, cook the pasta in a large pot of rapidly boiling, salted water. Drain and toss with the zucchini mixture and season to taste.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
55
Emphasize whole grain crust, and vegetables and fruit
• Use whole grain or 50% whole wheat crust.
• Use two or more vegetable or fruit toppings, such as mushroom, tomato, onion, broccoli, spinach, cauliflower, bell pepper and pineapple. Limit high-fat and high-sodium ingredients
• Emphasize low-sodium tomato sauce over white or barbeque sauces. • Use small amounts of shredded low-fat cheese. Avoid processed cheese. Feature vegetable and fruit toppings.
• Limit deli meats and favour lean meats, poultry and alternatives such as tofu and legumes.
• Enhance flavour by adding fresh herbs such as basil or oregano. If fresh is not available, used dried.
What’s an appropriate amount to serve?
• 30 to 38-cm round pizza
crust will make six to eight servings
• Cut square pizzas into
6 x 10-cm pieces
56
be made
Pizza dough can d store it in ahead. Wrap it an for up to two the refrigerator eezer for up days, or in the fr
Thaw frozen to three months. ed, in the dough, still wrapp night. refrigerator over
To identify whole grain products make sure the w ord “whole grain” is on the label and in the ingredient list. Look for the words “whole grain” followed by the name of the grain, e.g., whole grain wheat, who le grain rye, etc. P roducts labeled with “multigrain” may not contain who le grains, they mig ht just be made with a variety of refine d grains or flours
.
All Purpose Dough: Pizza Crust
Yield: 2 L of dough makes 3 pizza crusts or approximately 18 slices
2L
4L
8L
Salt
5g
10 g
20 g
Margarine, non-hydrogenated
60 g
120 g
240 g
All purpose flour
875 g
1.75 kg
3.5 kg
Whole wheat flour
875 g
1.75 kg
3.5 kg
Sugar
10 g
20 g
40 g
Yeast (Fermipan)
20 g
40 g
80 g
Choose Most or Choose
Warm water
1.25 L
2.5 L
5L
Sometimes go to
To find meat slices and vegetarian options that are
www.brandnamefoodlist.ca.
1. Mix all weighed dry ingredients in a Hobart mixer. Add the warm water and mix with the dough hook until well combined.
2. Weigh into 850 g pieces for each crust and roll out onto a lightly greased, long, shallow hotel pan, or half-size commercial cookie sheet.
For vegetarian options, search using the key word
“vegetarian”.
3. Build your pizza using the sauce and toppings of your choice.
4. Bake at 190°C (375°F) for approx. 35-40 minutes.
Vernon Secondary School Cafeteria Program
57
Entrées
Plan menus to include a variety of entrées featuring meats, fish, poultry and alternatives. Even meat eaters enjoy vegetarian selections. Pair entrées with sides and beverages to create meals that include choices from each of the four food groups.
Chicken Breasts with Onion, Garlic, and Basil
Yield: 36 portions
36
boneless skinless chicken breasts
(approximately 4.5 kg total)
50 mL
canola oil, for chicken
15 mL
canola oil, for sauce
300 g
finely diced onion
100 g
minced garlic
500 mL
white dealcoholized wine
90 mL
lemon juice
1 kg
diced fresh tomatoes or reduced-sodium canned, drained 500 mL
chicken stock
250 mL
finely sliced basil leaves
To Taste
Salt, up to 25 mL
To Taste
Pepper
Chicken
1. Brush chicken breasts with canola oil. Grill on high heat for 3-5 minutes to score evenly, flip and finish cooking on medium heat for a further
10 minutes, or until juices run clear. Transfer to a baking sheet and hold in a warming oven until sauce is ready.
Alternatively, brush the chicken breasts with oil, place on a parchment paper-lined baking sheet and bake at 190°C (375°F) until lightly browned and the juices run clear, approximately
20 minutes.
Sauce
1. Heat oil in saucepan over medium heat.
Add onions and sauté for 5 minutes, or until lightly browned. Add garlic and sauté for 3 minutes. Add wine, lemon juice, tomatoes and chicken stock and simmer for 20 minutes. Add basil and season with salt and pepper to taste.
2. Serve chicken garnished with sauce.
The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
58
Chicken Souvlaki
Yield: 15 portions
180 mL
minced onion
1. Combine the onion, garlic, oil, lemon juice, salt, pepper and oregano in a bowl. Add chicken cubes and stir well.
3
cloves garlic, minced
125 mL
olive oil
135 mL
lemon juice
10 mL
salt
2. Label a large plastic bag and place the contents of the bowl into the bag. Marinate in the refrigerator for at least 1 hour or overnight.
3 mL
pepper
3. Soak wooden skewers in water.
3 mL
oregano
4. Drain the chicken, reserving the marinade.
1 kg
boneless, skinless chicken breasts or thighs, cut into
2.5-cm cubes
5. Skewer the chicken and the vegetables, alternating, onto the wooden skewers.
30
mushrooms, stems removed
6. Line a baking sheet with tin foil. Grease the tin foil and place the skewers on the lined sheet.
3
red peppers, cut into
2.5-cm cubes
7. Place under broiler for 10 minutes, brushing with marinade and turning frequently.
15
wooden skewers
Jennifer L. Lactin, Home Economics Teacher, Home Economics Department Head,
Seycove Secondary School, North Vancouver
59
Chicken Enchiladas
Yield: 20 servings
Limit trans fat – read the
Nutrition Facts Table and choose a tortilla that contains no trans fat. Or, read the ingredient list and choose a product that does not contain the words
‘hydrogenated’, ‘partially hydrogenated’, ‘margarine’ or ‘shortening’.
250 mL
light cream cheese
250 mL
sour cream
250 mL
125 mL
chopped and seeded jalapeños no fat yogourt
125 mL
chopped green onion
750 mL
salsa
10 mL
chili powder
1.5 L
boneless, skinless chicken breast meat, cooked and chopped 2 mL
ground coriander
2 mL
salt
20
medium, 25-cm (10-in) whole wheat, spinach or tomato tortillas
750 mL
shredded reduced-fat cheese 1. In a bowl combine cream cheese, sour cream, yogourt and half the salsa. Mix in the chicken, half the cheese, jalapeños, green onions, chilli powder, coriander and salt.
2. Use this as the filling for the enchiladas. Divide the filling evenly between the
20 tortillas. Place the filling in the centre of each tortilla and roll up jelly roll style
– fold in the two ends, fold over the top and roll until completely closed.
3. Place the enchiladas in a hotel pan. Space them far enough apart so they can be easily removed individually from the pan. Top the enchiladas with the remaining salsa and cheese.
4. Bake at 180°C (350°F) until bubbly, about 20-25 minutes. Serve with salad.
Vernon Secondary School Cafeteria Program
60
Thai Chicken Stir-fry with Spicy Peanut Sauce
Yield: approximately 12 x 240 mL portions
900 g
boneless, skinless chicken breasts, thinly sliced
1. In a small bowl, blend peanut butter, water, soy sauce and sugar. Set aside.
325 mL
reduced-fat peanut butter
325 mL
water
2. In a wok or large skillet, heat oil over high heat.
Add garlic and crushed pepper. Stir-fry 30 seconds.
90 mL
reduced-sodium soy sauce
45 mL
brown sugar
25 mL
vegetable oil
6-9
cloves garlic, minced
3-4 mL
crushed red pepper
1.5 L (~400 g) broccoli
3. Add chicken, stir-fry until firm and white, about
5 minutes.
4. Add broccoli and cauliflower, stir-fry until broccoli is bright green, about 3 minutes.
5. Stir in peanut butter mixture. Cook, stirring constantly until sauce is smooth, about 3 minutes.
6. Serve with steamed rice (125-250 mL per portion).
1.5 L (~640 g) cauliflower
Jennifer L. Lactin, Home Economics Teacher, Home Economics Department Head,
Seycove Secondary School, North Vancouver
61
For a vegetarian version, replace pork wit h 2 x 396 g packages of ex tra firm tofu, cut into 1-cm sl ices; marinate as above. Grill for 6 to 8 minutes, turnin g once.
Thai Pork Tenderloin
Yield: 6 portions
A
B
75 mL
reduced-sodium soy sauce
2
pork tenderloins
(about 340 g each)
75 mL
honey
60 mL
fresh lime juice
C
30 mL
peanut or vegetable oil
1
bunch cilantro, chopped
3
cloves garlic, finely chopped
1
15 mL
curry powder
bunch green onion, cut on the bias
15 mL
grated fresh ginger
1
red pepper, small dice
5 mL
ground black pepper
1
Thai chili, diced (or 5 mL dried chili flakes)
30 mL
chopped cilantro
lime wedges
1. In a small bowl, combine A and mix until well blended.
2. Place B in a large container or plastic bag; pour marinade over pork in bag. Close bag tightly; marinate in refrigerator for 1 hour or up to overnight.
3. Remove pork from marinade; reserve marinade. Sear pork on all sides and place into 190°C (375°F) oven until medium doneness
(meat thermometer registers 71°C or 160°F).
4. Place reserved marinade in a small saucepan. Bring to a boil; reduce heat and simmer 5 minutes. Serve with sliced pork; garnish with C.
5. Serve with steamed basmati rice.
Trevor Randle, Chef Instructor, Maple Ridge Secondary School
62
Vernon Senior Secondary Cafeteria
Burgers
Yield: approximately 34 x 128 g hamburgers
5 kg
lean ground beef
3
large onions, grated
1. Mix everything together in a large mixing bowl.
30 mL
coriander
2. Portion into 180 g servings and flatten.
30 mL
paprika
15 mL
fresh black pepper
150 mL
Worcestershire Sauce
3. Grill until cooked and finish under broiler, or Individually Quick Freeze and use as needed (grill frozen and finish under broiler).
10
large eggs
Vernon Secondary School Cafeteria Program
usly portioned
This is a genero
1 ½ and 2 burger, between
Canada’s Food
Eating Well with
Alternative
Guide Meat and e smaller servings. To mak ger children, burgers for youn uct into 100 g portion raw prod oximately servings, or appr
64 hamburgers.
63
Shepherd’s Pie
Yield: 2 x 3 L pans, approximately 16 x 300 mL servings
1
onion, diced
30 mL
vegetable oil
1. Sauté onion lightly in the oil. Add the ground beef and brown. Drain off any fat.
1 kg
lean ground beef
2. Add the soup and 1 can of water.
2
cans (284 mL each) reduced-sodium cream of chicken soup
3. Cook carrots till tender crisp.
6
carrots, diced
375 mL
frozen peas
8
large potatoes, peeled, cooked
15 mL
margarine, non-hydrogenated
125 mL
2% milk
4. Add carrots and peas to the meat and soup mixture. Place in a shallow greased
3 L baking pan.
5. Mash the potatoes adding the margarine and milk.
6. Place mashed potatoes on top of the meat mixture and bake for 20 minutes at
180°C (350°F).
Vernon Secondary School Cafeteria Program
nd meats
Drain fat off grou
After draining after browning. lar ground beef off the fat, regu t content to has a similar fa beef. It’s extra-lean ground
o.
less expensive to
64
Roasted Basa
Yield: 20 x 120 g servings
20
basa fillets
(approximately 120 g each)
1. Place basa on baking tray.
50 mL
olive oil
15 mL
dealcoholized white wine
3. Roast basa at 200°C (400°F) for
5-7 minutes or until cooked.
4
cloves garlic, minced
1
medium lemon, juiced
3 mL
capers, minced
30 turns grinder whole black peppercorns
5 mL
sugar
⁄4 bunch
parsley, minced
Marinade
1
L. Bourne, Culinary Instructor,
New Westminster Secondary School Café
2. Combine marinade ingredients in a small bowl. Brush basa with marinade.
Ser ve the basa with Roasted To mato Sauce (page 32
) and Barley an d Corn Risotto (p age 42). Ladle
120 mL of the sauce on to the centre of the plate, and spre ad to cover abou t three-quarters of the plate. Pla ce 175 mL of the risotto in the ce nter of the plate, top w ith the basa. Gar nish with sunflower sprouts or pars ley. 65
Cod Fillet with Tomato and Herb Sauce
Yield: 15 portions
Fish
2.25 kg
Garnish
300 g
finely chopped onions
Sauce
150 mL
dealcoholized white wine
450 mL
cod fillets (15 x 150 g)
fish stock
70 g
roux (30 g butter or margarine, non-hydrogenated and 40 g flour)
7
medium tomatoes, peeled and chopped
300 g
mushrooms, sliced
45 mL
coarsely chopped parsley
Seasoning
Pinch
salt
20 mL
coarsely chopped basil
Pinch
pepper
1. Butter a baking pan with a pastry brush, season with salt and pepper.
2. Sprinkle the pan with the onions, tomatoes and mushrooms.
3. Arrange the fish fillets in the pan, with the skin side uppermost.
4. Add wine and fish stock.
5. Cover and bake in an oven heated to 200°C (400°F) for 7 to 10 minutes.
6. When the fish is done, transfer it into a serving dish or insert, skin side down, with the vegetable garnish. Keep hot until serving. Pour the juice into a saucepan, heat and reduce by half.
7. Thicken with the roux to obtain a light texture sauce. Add half of the parsley and basil, adjust seasoning.
8. At serving time, cover the fish with the sauce and sprinkle with remaining parsley and basil.
Chef Daniel Lesnes, Garibaldi Secondary, Maple Ridge
66
Paella
Yield: 16 servings
2
medium chickens, 1.1-1.4 kg each
1.5 L
chicken stock
50 mL
olive oil
5 mL
saffron
900 g
pork butt
110 g
frozen green peas
225 g
chorizo sausage, sliced
2
medium lemons, cut into
16 wedges
16
large shrimp (21/25 count), peeled and deveined
350 g
small dice onions
900 g
squid, cut into rings
6
cloves garlic, crushed
2
medium red peppers, large dice
900 g
tomatoes, chopped
2
medium green peppers, large dice
10 mL
dried rosemary
16
small clams
900 g
arborio rice
16
medium mussels
pinch
salt and pepper
250 mL
water
1. Cut each chicken into 8 pieces and remove the skin. Trim the fat off the pork and cut into large dice.
2. In a large sauté pan, brown the chicken and the pork in olive oil. Remove and set aside.
Pour off the fat, reserving 50 mL.
3. Sauté the chorizo, remove and set aside. Drain off the fat. Use reserved oil if needed to briefly ´ sauté each of the shrimp, squid and peppers. Sauté each ingredient separately and reserve in separate containers.
4. Combine the clams and mussels with the water in a covered pot. Steam them just until they open.
5. Remove the shellfish and set aside. Strain liquid, and add enough chicken stock to measure 2 L.
6. Add the saffron to the stock mixture.
7. In the skillet used for browning the meats, sauté the onion and garlic until soft.
8. Add the tomatoes and the rosemary. Cook until most of the liquid has evaporated and the tomatoes form a rather dry paste.
9. Add the rice and stir. Add chicken and pork.
10. Bring the stock mixture to a boil in a separate pot, then add to the rice and stir.
Season with salt and pepper if necessary. Keep in mind the seafood contains natural salt and the chorizo is spicy.
11. Bring to a simmer, cover and put in an oven heated to 180°C (350°F) for 20 minutes.
12. Remove the pan from the oven. Check the moisture level and add more stock if necessary.
It should be quite moist, but not soupy.
13. Sprinkle the peas over the top of the rice. Arrange the shrimp, clams, mussels and chorizo on top. Cover loosely and let stand for 10 minutes to heat the shellfish to an internal temperature of
72°C (160°F).
14. Garnish each portion with a lemon wedge.
Chef Daniel Lesnes, Garibaldi Secondary, Maple Ridge
67
Seafood Casserole
Yield: 14 servings
Seafood
Garnish
600 g
cooked flaked cod
500 g
mushrooms, quartered
14
scallops (about 250 g, 20/30 count)
30 g
butter
14
prawns (about 250 g, 21/25 count)
30 mL
lemon juice
300 g
baby shrimp
100 mL
water
2 mL
salt
To Taste
pepper
50 g
bread crumbs
Sauce (Veloute)
80 g
butter
100 g
flour
1L
seafood or fish broth/mushroom broth
500 mL
2% milk
3g
dried whole fennel seeds
1. Pick over the fish to make sure it contains no bones or pieces of shell.
2. Warm the milk, remove from heat and add the fennel seeds. Set aside.
3. Poach the mushrooms for 5 minutes in the combination of water, butter and lemon juice.
Strain and reserve broth for the sauce.
4. Poach the scallops, prawns and shrimp each in the seafood or fish stock separately, using the same broth over for each type of seafood. Reserve broth for the sauce.
5. For the sauce, make a roux with butter and flour, add both the reserved seafood and mushroom broths up to 1 L. Bring to a boil, stirring the whole time and simmer for 15 minutes.
Remove fennel seeds from the milk and add the milk to the sauce. Season with salt and pepper if necessary.
6. Divide the fish, seafood and mushrooms evenly into individual casserole serving dishes.
7. Cover with the veloute sauce and sprinkle with bread crumbs.
8. Heat in an oven heated to 180°C (350°F) until the top of each dish is lightly browned and the inside temperature reaches 85°C (185°F).
Chef Daniel Lesnes, Garibaldi Secondary, Maple Ridge
68
Savory Seafood Burgers
Yield: 12 burgers
Patties
3
cans (170 g each) water-packed salmon or tuna, drained
Frying
10 mL
Garnish
12
canola oil
175 mL
finely chopped celery
90 mL
sweet pickle relish
3
green onions, chopped
12
lettuce leaves
6
eggs, lightly beaten
12
tomato slices
3 mL
freshly ground black pepper
12
red onion slices
225 mL
dry bread crumbs
hamburger buns,
Kaisers or crusty rolls
1. In a large bowl, combine the patty ingredients.
2. Divide mixture evenly and form into 12 patties.
3. Heat oil in a non-stick skillet over medium heat.
4. Cook patties until both sides are nicely browned, about 3 minutes per side.
5. Serve on warm buns with lettuce, tomato, red onion and mayonnaise, if desired.
Variation: Good with a bit of finely chopped broccoli added to the patty.
Jennifer L. Lactin, Home Economics Teacher, Home Economics Department Head,
Seycove Secondary School, North Vancouver
69
Black Bean Chili
Yield: approximately 6.5 L or 26 x 250 mL portions
15 mL
canola oil
1L
diced carrots
500 mL
diced celery ribs
500 mL
diced onion
1
jalapeño seeded, minced
4
garlic cloves, minced
4
diced red peppers
(approximately 1 L)
4
diced green peppers
(approximately 1 L)
30 mL
ground cumin
15 mL
chili powder or chipotle paste 5 mL
ground cinnamon
60 mL
brown sugar
2L
cooked black beans
(recipe page 8) or
4 cans (540 mL each) drained and rinsed
5 limes
juice and zest
1
2.84 L can diced tomatoes, no added salt
84 g
unsweetened chocolate, grated (or 50 g cocoa powder)
15 mL
Salt
To Taste
Pepper
Garnish with minced cilantro
The Rocky Mountain Café, David Thompson
Secondary School Cook Training, Invermere
70
1. Heat the oil over medium heat in a large saucepan. Sauté carrots, celery and onion for 10 minutes, or until lightly browned. Add jalapeño, garlic, red and green peppers, cumin, chili powder or chipotle paste and cinnamon. Sauté for a further
5 minutes.
2. Add the sugar, beans, lime juice and zest, tomatoes and chocolate. Simmer for 30 minutes. Season with salt and pepper. Garnish with minced cilantro.
Variation: Replace 1 L of cooked black beans with 1 kg cooked, drained ground turkey.
Veggie Burgers
Yield: approximately 42 x 75 g patties
2L
cooked black beans or kidney beans (recipe page 8) or 4 cans (540 mL each) drained and rinsed
1. Process the beans, grains and tofu until coarsely ground in a food processor and transfer to a mixing bowl. 500 g
cooked grains (bulgur, barley, brown rice, etc.)
2 x 396 g
firm tofu
30 mL
canola oil
200 g
diced onion
200 g
diced peppers
2. Sauté the onions and peppers in the oil until lightly browned. Add the garlic, chili or chipotle paste, cumin and optional curry paste. Stir to combine and cook for a further
3 minutes. Add onion mixture to beans. 30 mL
minced garlic
15 mL
red pepper flakes or chipotle paste
30 mL
ground cumin
15 mL
curry paste or curry powder
175 mL
tahini paste (sesame paste)
1L
dry bread crumbs
10 mL
3. Stir in the tahini paste, salt and bread crumbs and form into patties.
4. Coat patties with cornmeal.
salt cornmeal for coating
5. Heat oven to 200°C (400°F) and bake on a lightly oiled baking sheet for 10 minutes. Turn and continue to bake for another 10 minutes or until lightly browned.
Serve in a whole wheat bun, brushed with 15 mL of Dip for Vegetables
(recipe page 50) and garnished with tomatoes and lettuce.
These burgers are mildly spiced.
Add more of the spices if desired.
The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
71
Breakfast Burrito with Pan Fried
Yukon Gold Potatoes and Fresh Fruit
Yield: 12 servings
Pan Fried Yukon Gold Potatoes
Burritos
A
12
A small, 15 to 20-cm (6 to
8-in) whole wheat tortillas
B
6
olive oil
B
12
slices bacon, diced
C
15 mL
3
3
4
5 mL
To Taste
2
30 mL
medium Yukon Gold potatoes, 1 cm dice
C olive oil bell peppers, diced fresh tomatoes, diced green onions, finely sliced kosher salt pepper jalapeño peppers, seeded and diced (optional)
fresh chives, finely sliced kosher salt pepper Fresh Fruit Skewers
A
12
bamboo skewers assorted fruit, large dice
D
18
large eggs
E
180 mL
grated aged cheddar or
Swiss cheese
F
12
25 mL portions of salsa
Burritos
1. Cook B in a sauté pan until crisp.
Drain on paper towel.
2. Sauté C and season with salt and pepper. 3. Crack D into a bowl and mix.
4. Cook D over medium heat until eggs are cooked but still moist.
5. Warm A on flat top grill until heated through. 6. Begin to assemble the dish by placing equal portions of egg on each tortilla.
7. Top the egg with approximately 15 mL of E and equal portions of each of the cooked bacon and vegetable mixture.
8. Roll tightly and return to the flat top grill, seam side down. Grill until golden brown. This will help keep it sealed for service. 9. Turn the burrito over to brown the other side.
10. Serve with portions of F.
Pan Fried Yukon Gold Potatoes
1. Heat A in a large sauté pan.
2. Add B and cook until browned and tender.
3. Season with C and serve.
Fresh Fruit Skewer
1. Skewer one piece of each kind of the diced fruit onto bamboo skewer.
Trevor Randle, Chef Instructor, Maple Ridge Secondary
72
Tofu Burritos
Yield: 12 burritos
15 mL
canola oil
375 mL
finely diced onions
30 mL
minced garlic
20 mL
chili powder or chipotle paste 1L
finely diced peppers of any colour, or a combination 10 mL
paprika
30 mL
ground cumin
10 mL
dried oregano leaves
500 mL
corn, canned (drained and rinsed) or frozen
2 pkgs
(396 g each)
extra firm tofu, coarsely grated
150 mL
(1 small tin)
tomato paste
30 mL
reduced-sodium soy sauce
125 mL
chopped black olives
12
medium, 25-cm (10-in) whole wheat tortillas
To Taste
1. Sauté the onions, garlic and chili powder or chipotle paste in oil for
3 minutes.
Pepper
2. Add peppers and continue cooking on medium heat until the vegetables are soft. Add the paprika, cumin, oregano, corn and tofu and continue to sauté.
3. When the vegetables are tender, stir in the tomato paste, soy sauce, olives and pepper to taste.
4. Place about 150 mL of filling into the centre of each tortilla and form into a burrito. Place seam side down onto a parchment-lined hotel pan or baking dish.
5. Bake at 180°C (350°F), covered with foil for 15 to 20 minutes, or until heated through.
Recipe modified from Moosewood Restaurant Cooks for a Crowd:
Recipes With a Vegetarian Emphasis for 24 or More.
73
Curried Vegetables with Dahl
Serves 6, 12 or 18
x6
x12
x18
Red lentils or yellow split peas
1 ⁄2 cups
3 cups
4 1⁄2 cups
Vegetable oil
3 tbsp
4 tbsp
5 tbsp
Small onions, chopped
1
2
3
Fresh green chili, seeded and minced
1
2
3
Small sweet potato, peeled and diced
2
4
6
Mild curry powder
1 tbsp
2 tbsp
3 tbsp
Ground cumin
1 tsp
2 tsp
Fresh ginger, grated
2 tbsp
1
1
Water
2 cups
4 cups
6 cups
Cauliflower florets, approximately
1
⁄2, 1, or 1 1⁄2 heads
4 cups
8 cups
12 cups
Green or red bell peppers, seeded and chopped
3
6
9
Fresh spinach
10 oz
20 oz
30 oz
Fresh lemon juice
2 tbsp
1
1
Salt and pepper
To taste
To taste
To taste
1
⁄4 cup
⁄4 cup
1 tbsp
⁄3 cup
⁄3 cup
Note: Lentils cook faster and absorb less water than split peas so use 4 (8) (12) cups of water for lentils and 5 (10) (15) cups of water for split peas.
1. In a covered saucepan, bring the water and lentils or peas to a boil. Skim off any scum that rises to the top. Reduce the heat to low, uncover and simmer for about 30-40 minutes, until tender, stirring frequently.
2. In a large pot, heat the oil over medium heat. Add the onion and chili. Cook, stirring occasionally until the onion is translucent. Add the sweet potatoes, curry powder, cumin and ginger and continue to cook 2-3 minutes, stirring often. Add the water and bring to a boil.
Add the cauliflower and bell peppers. Cover and simmer for 10 minutes.
3. While the vegetables simmer, pour the lentil mixture into a blender or food processor and purée, or mash by hand until smooth. When the sweet potato is tender, stir in the puréed lentils or peas, spinach and lemon juice. Simmer until spinach is wilted. Season to taste.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
74
Good served hot with rice or pasta and a bit of yogourt; this dish is also good cold, wrapped up in a whole-grain pita bread.
Three Sisters Stew
Serves 6, 12 or 18
x6
x12
x18
Olive oil
1 tbsp
2 tbsp
2 tbsp
Large onion, thinly sliced
1
2
3
Cloves garlic, minced
1
2
3
Jalapeño chili, finely chopped
1
2
3
Medium tomatoes, chopped
3
6
9
Dried thyme
1 tsp
2 tsp
1 tbsp
Peeled, cubed butternut squash
4 cups
8 cups
12 cups
Sliced yellow summer squash
4 cups
8 cups
12 cups
Cubed (1-in) zucchini
4 cups
8 cups
12 cups
Green beans, cut into 1-in pieces
3 cups
6 cups
9 cups
Frozen whole kernel corn, thawed
1 cup
2 cups
3 cups
19-oz cans kidney beans, drained and rinsed
2
4
6
Salt and pepper
To taste
To taste
A colourful
Southwestern-style, late summer concoction. Use fresh corn cut from the cob if you prefer.
To taste
1. In a large pot, heat the oil over medium heat. Add the onion and chili. Cook, stirring occasionally, until the onion is tender. Add the tomatoes, thyme and butternut squash. Cover and cook over low heat until the squash starts to soften. Stir in the yellow squash, zucchini and green beans. Cook over low heat for 10-15 minutes, stirring frequently, until the squash is tender. Stir in the corn and kidney beans. Cover and cook until piping hot. Season to taste.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
75
Punjabi Spiced Chickpeas
Serves 6, 12 or 18 or as part of a meal
x6
x12
x18
Vegetable oil
2 tbsp
3 tbsp
4 tbsp
Black or yellow mustard seeds
1 ⁄2 tsp
1 tbsp
4 1⁄2 tsp
Cumin seeds
1 tsp
2 tsp
1 tbsp
Ground coriander
1
⁄2 tsp
1 tsp
1 1⁄2 tsp
Pinches ground cardamom
1
2
3
Tumeric
1
⁄2 tsp
1 tsp
1 1⁄2 tbsp
Fresh ginger, grated
2 tsp
4 tsp
2 tbsp
Garlic cloves, minced
2
4
6
Shallots, finely chopped
2
4
6
Canned, drained or fresh tomatoes, chopped
1 cup
2 cups
3 cups
19-oz cans chickpeas, drained and rinsed
1
2
3
Water or vegetable stock
1 1⁄2 cups
3 cups
4 1⁄2 cups
Frozen peas, thawed
1 cup
2 cups
3 cups
Chopped fresh cilantro
1
1
3
Salt and cayenne pepper
To taste
To taste
To taste
1
⁄4 cup
⁄2 cup
⁄4 cup
1. In a large pot, heat the vegetable oil over high heat. Add the mustard seeds. When they pop, add the cumin, coriander, cardamom and tumeric. Stir for a moment, then add the ginger, garlic and shallots. Cook, stirring for 1 minute.
2. Add the tomatoes and cook, stirring, until the tomatoes thicken and become pasty.
3. Add the chickpeas and water or stock. Cover and bring to a boil. Reduce heat and simmer for 10 minutes, stirring occasionally.
4. Mix in the peas and cilantro and simmer until the peas are warmed through.
5. Season to taste with the salt and cayenne pepper.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
76
If all you’ve ever had is commercially prepared curry powder, this dish will be a revelation of flavour. Chickpeas are also known as garbanzo beans. You can use kidney or pinto beans in place of the chickpeas if you like.
Sandwiches
Nothing says lunch quite like a sandwich, except maybe soup and sandwich! Use a variety of breads, fillings and sides to keep sandwiches interesting.
Prepare sandwiches with one item from at least three of the four food groups in Canada’s
Food Guide:
• Vegetables and Fruit
• Grain Products
• Milk and Alternatives
• Meat and Alternatives
Emphasize whole grain products and vegetables
• Offer a variety of breads, pitas, tortillas, roti and buns. Favour products with at least 2 g of fibre per serving.
• Choose deeply coloured vegetables such as dark green lettuce, bell peppers and tomatoes. • Add apple or banana to nut butter or cheese sandwiches.
Offer alternatives to meat, fish, and poultry often
• Try egg, roasted vegetables, salad, chickpea curry or bean spread in a tortilla, pita pocket or roti.
Prepare sandwiches with low-fat, reduced-sodium ingredients and limit added fat and salt
• Choose lean, roasted meats.
Avoid meats that have been processed, cured or smoked.
• Use small amounts, if any at all, of added fat such as non-hydrogenated margarine, mayonnaise and cream cheese.
• Avoid processed cheese.
• Avoid adding pickles and pickled foods, relishes and other condiments when preparing sandwiches.
77
Breakfast Club Sandwich
Yield: 1 sandwich
Instead of using white bread for sandwiches, gradually shift
1
slice of whole grain toast
1. Cut toast on the diagonal.
2
slices tomato
to whole wheat bread by first
1
scrambled egg
(no added salt)
25 g
shredded cheese or
1 slice crisp bacon
2. Top one-half of the toast with egg, tomato slices, lettuce, cheese or bacon. Top with other one-half of toast and hold together with toothpick. 3. Serve with fresh fruit salad and/or baked yam “fries” (recipe page 44) tossed in lime zest and reduced-sodium Cajun spice seasoning. using one slice each of whole
shredded lettuce
Recipe developed by the students in the “Breakfast Club” program at David Thompson Secondary School, Invermere
78
introducing 60% whole wheat and later move on to 100%.
Make a “crazy sandwich” by wheat and white bread. If you don’t like the whole wheat, turn the sandwich over and now you’ve got white!
Grilled Vegetable Roll-Ups
Yield: 12 portions
12
small, 15 to 20-cm (6 to 8-in) whole wheat tortillas
6
lettuce leaves, each cut in half
2
red peppers, grilled
30 mL
capers, chopped
2
small zucchini, grilled
3 mL
pepper
30 mL
canola oil
3 mL
salt
250 g
light cream cheese
1. Wash and then remove stem, seeds and pith from the red peppers.
Slice into strips, toss with 15 mL oil and 2 mL each salt and pepper.
2. Wash and then remove stem from zucchini. Cut in half crosswise and then slice lengthwise into strips, (approximately 6-mm thick slices). Toss with the remaining oil, salt and pepper.
3. Place vegetables in a single layer on jelly roll pans and broil until soft, turning several times. If the zucchini is very moist, blot with paper towels.
Limit trans fat – read the
Nutrition Facts Table and choose a tortilla that contains no trans fat. Or, read the ingredient list and choose a product that does not contain the words
‘hydrogenated’, ‘partially hydrogenated’, ‘margarine’ or ‘shortening’.
4. Cool the vegetables.
5. Lay tortillas on a flat surface and spread evenly with cream cheese.
6. Sprinkle with capers.
7. Divide the grilled vegetables evenly, placing on one half of each tortilla, then place lettuce on top.
8. Roll up tightly and serve whole, or cut into 3-4 pieces each.
Susan Petersen, Home Economics Teacher, Churchill Secondary, Vancouver
79
Grilled Chicken Clubhouse
Sandwich
Yield: 15 sandwiches
30
slices whole grain bread
75 mL
olive oil or soft margarine, non-hydrogenated 75 mL
pesto
15
skinless, boneless chicken breasts, grilled
15
crispy bacon slices
45
tomato slices
15
lettuce leaves
1. Lightly coat the bread slices with olive oil or margarine and toast.
2. Spread 5 mL of pesto onto each of
15 slices of the bread.
3. Top with one chicken breast, one bacon slice, three tomato slices, one lettuce leaf and a second slice of bread. 4. Secure with two skewers or toothpicks and cut in half.
5. Serve immediately with fresh salad or bowl of soup.
Trevor Randle, Chef Instructor, Maple Ridge Secondary School
can get out of
Sandwich sizes portion of bread hand if a large e bread portion is used. Keep th a submarine moderate, e.g., than six inches, bun that is less folded for a and one tortilla quesadilla. 80
Use deeply coloured greens to garnish sandwiches, increasing nutrients and eye appeal. Try romaine or red leaf lettuce, or even finely shredded kale or chard.
Baked Goods and Desserts
Most baked goods and desserts such as cupcakes, muffins, cookies, pastries, cakes, and pies are foods to be enjoyed occasionally and in small amounts. Look for recipes that emphasize higher fibre ingredients and call for less fat, sugar, and salt.
Emphasize whole grain products and iron sources
• Replace half of the white flour in many baked goods with whole grain flour.
• Boost iron by adding blackstrap molasses, raisins, dried apricots, pumpkin or sesame seeds, oatmeal, wheat germ or canned pumpkin.
• Emphasize nuts and seeds.
Prepare baked goods and desserts with small amounts of added fat and sugar; limit high-fat and high-sugar ingredients • Replace up to 50% of the fat with mashed fruit (applesauce, mashed banana, puréed prunes, puréed pumpkin).
• Use low-fat milk or plain, low-fat, calcium-fortified soy beverage in place of cream or whole milk.
• Use mini chocolate chips and half the amount called for instead of regular chocolate chips.
• Replace chocolate chips with chopped dried fruit or chopped nuts or a combination.
• Use fresh or puréed fruit in place of frosting or icing.
For more baked goods recipes refer to
Bake Better
Bites: Recipes an d Tips for
Healthier Baked
Goods at www.healthyeati ngatschool.ca
Prepare baked goods and desserts with the least possible amount of salt
• Make muffins, cookies, and cakes from scratch rather than from mixes.
Artificial sweeteners are not permitted in baked goods for sale in elementary and middle schools, and are generally discouraged for use by all students except those with diabetes.
81
What’s an appropriate amount to serve?
• Cookie: not more than
6 cm in diameter
• Loaf slice: not more than
2 cm thick
How do you know if a recipe contains a lot or a little fat, sugar, or salt?
How to assess an acceptable amount of added fat:
How to assess an acceptable amount of added sugar:
Servings of recipe
Servings of recipe
Fat called for is less than
Sugar called for is less than
or smaller
(mL)
(g)
(no.)
(mL)
(g)
1
7
7
1
15
13
12
75
72
12
175
150
50
• Muffin: size of tennis ball
(no.)
350
336
50
750
634
How to assess an acceptable amount of added salt:
Rocky Mountain Café Muffins
Servings of recipe
Yield: approximately 110 muffins
Salt called for is less than
(no.) quick oats
12
eggs
1.3 kg
white sugar
450 g
applesauce, unsweetened
60 mL
vanilla
30 mL
1% buttermilk
2.5 kg
1.75 kg
white flour
1.75 kg
whole wheat flour
12
50
62
salt
3L
10
baking soda
60 mL
1
50
200 g
1
12
vegetable oil
(g)
1
600 g
(mL)
berries, fresh or frozen, unsweetened and do not thaw
1. Whisk eggs into oil until emulsified.
2. Combine remaining wet ingredients and add to the oil and eggs.
3. Combine the dry ingredients. Fold the wet ingredients into the dry until about half mixed. Fold the fruit until it is just mixed.
Do not overmix.
4. Place in silicone muffin forms with the #12 scoop (80 mL) and bake at 160°C (325°F) in convection oven for 20-25 minutes.
The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
82
Muffin Variations
, raspberries,
Mixed Berry: Blueberries rries. blackberries and strawbe peaches, Okanagan Fruit: Chopped rines. pears, cherries and necta and cranberries.
Razzelberry: Raspberries berries with
Carrot Nut Spice: Replace
0 g diced,
2 kg grated carrots and 50 d 50 mL unsweetened pineapple. Ad ice. cinnamon and 15 mL allsp oats before baking.
You may also sprinkle with
Fruit Muffins
Yield: 48 muffins
500 mL
quick oats
5 mL
salt
500 mL
whole wheat flour
500 mL
frozen fruit*
250 mL
oat bran
125 mL
flax seed
375 mL
low-fat plain yogurt
250 mL
sugar
250 mL
250 mL
shredded unsweetened coconut melted margarine, non-hydrogenated 2
large eggs
10 mL
baking powder
10 mL
vanilla
10 mL
cinnamon
300 mL
skim milk
5 mL
Frozen blueberries and peaches are the best! Use peach slices that are fairly large, about twice the size of a blueberry.
baking soda
1. Preheat the oven to 190°C (375°F). Line muffin tins with paper liners.
2. Mix dry ingredients together.
3. Add the fruit and coat with the dry ingredients.
4. Set aside 150 mL milk.
5. Mix the wet ingredients, including the remaining milk, together.
6. Add the wet ingredients to the dry, and mix just enough to combine.
Add more milk as needed to make a thick batter.
7. Fill cups level with paper liners.
8. Bake 15-20 minutes or until firm.
Vernon Secondary School Cafeteria Program
83
Honey Whole Wheat Buns
Yield: 2.6 kg or approximately 42 x 60 g buns
30 mL
quick rise yeast
10 mL
salt
1L
warm water
1.5 L
whole wheat flour
125 mL
margarine, non-hydrogenated 1L
all purpose flour
125 mL
crushed flax seed
75 mL
molasses
125 mL
honey
1. Dissolve yeast in warm water.
2. In a large bowl, combine margarine, molasses, honey and salt. Mix well.
3. Add yeast mixture then gradually add flours and flax.
4. Turn onto floured surface and knead until smooth.
5. Punch down and let rest for a few minutes.
6. Divide dough into four parts and shape into buns.
7. Bake at 190°C (375°F) for 35 to 40 minutes.
Burnaby Mountain Secondary Advanced Foods 12 students
84
All Purpose Dough: Cheese Buns
Yield: each 2L quantity of dough makes approximately 30 buns
This dough makes great pizza
2L
4L
8L
Salt
5g
10 g
20 g
Margarine, non-hydrogenated
60 g
120 g
240 g
All purpose flour
875 g
1.75 kg
3.5 kg
Whole wheat flour
875 g
1.75 kg
3.5 kg
Sugar
10 g
20 g
40 g
Yeast (Fermipan)
20 g
40 g
80 g
Warm water
1.25 L
2.5 L
5L
Shredded reduced-fat cheese
625 mL
1.25 L
crust too. See recipe page 57.
2.5 L
1. Mix all weighed dry ingredients in a Hobart mixer. Add the warm water and mix with the dough hook until well combined.
2. Weigh into 500 g pieces and roll out into a rectangle.
3. Sprinkle each rectangle with approximately 125 mL shredded reduced-fat cheese or soy cheese.
4. Roll up jelly roll style, tuck in the short ends and cut each roll into 6 pieces.
5. Place on a cookie sheet lined with parchment paper and put in proofer for approximately 12 to 15 minutes before baking.
6. Bake the buns at 190°C (375°F) for approximately 20 minutes or until browned and done.
Vernon Secondary School Cafeteria Program
85
Fibre Feast Bread
Yield: 1 loaf (16 slices)
250 mL
old-fashioned rolled oats egg, beaten
250 mL
100% bran cereal
50 mL
brown sugar
50 mL
wheat germ
250 mL
buttermilk
7 mL
baking soda
250 mL
whole wheat flour
2 mL
salt
125 mL
boiling water
250 mL
raisins
1
1. Preheat oven to 180°C (350°F).
2. Lightly oil a loaf pan with non-stick spray.
3. In a large bowl, pour boiling water over raisins, and leave to cool. Add egg, sugar and buttermilk.
4. In another bowl, combine flour, oats, cereal, wheat germ, soda and salt and mix well.
5. Stir dry ingredients into raisin mixture until well blended.
6. Pour into loaf pan. Bake for 45-50 minutes, or until loaf tests done.
Ann Marie Jury, Home Economics Teacher, South Kamloops Senior Secondary, Kamloops.
Recipe adapted and reprinted with permission from Low-Glycemic Meals in Minutes by
Laura Kalina and Cheryl Christian
86
Apple Flax Bread
Yield: 4 loaves, approximately 64 slices
300 mL
canola oil
170 g
ground flax seed
600 g
white sugar
4
8
eggs
apples, small dice, peeling optional
30 mL
vanilla
15 mL
cinnamon (optional)
300 mL
low fat plain yogourt
1.5 kg
1200 g
whole wheat or spelt flour
unsweetened applesauce 25 g
baking soda
460 g
10 g
salt
chopped walnuts
(optional)
170 g
To make muffins adjust time to 18-20 minutes.
whole flax seed
1. Cream together oil and sugar, add eggs and beat. Stir in the vanilla and the yogourt.
2. Sift together dry ingredients and mix in the apples.
3. Add applesauce to egg mixture.
4. Combine dry and wet ingredients and mix just enough to combine.
5. Fold in walnuts if using.
6. Divide batter evenly into 4 greased loaf pans.
7. Bake at 160°C (325°F) in oven for 45-60 minutes (check with a wooden skewer).
The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
87
Blueberry Oat Bars
Serves 16, 32 or 48 bars
Cut into larger squares x16 x32
x48
and serve warm with yogourt
Flour
1 cup
2 cups
3 cups
as a dessert.
Quick-cooking rolled oats
3
⁄4 cup
1 1⁄2 cups
2 1⁄4 cups
Packed brown sugar
3
⁄4 cup
1 1⁄2 cups
2 1⁄4 cups
Wheat germ
1
⁄4 cup
1
Natural bran
1
⁄4 cup
Salt
1
Ground cinnamon
1
Baking soda
1
Apple juice
1
Vegetable oil
1
Blueberries
3
⁄2 cup
3
1
⁄2 cup
3
⁄2 tsp
1 tsp
1 1⁄2 tsp
⁄2 tsp
1 tsp
1 1⁄2 tsp
⁄4 tsp
1
⁄3 cup
2
⁄4 cup
1
⁄4 cup
1 ⁄2 cups
2 1⁄4 cups
Cornstarch
1 tbsp
2 tbsp
3 tbsp
Lemon juice
1 tbsp
2 tbsp
3 tbsp
⁄2 tsp
⁄4 cup
⁄4 cup
⁄4 tsp
3
⁄3 cup
1 cup
⁄2 cup
3
1
⁄4 cup
1. Preheat the oven to 350°F. Combine the flour, rolled oats, brown sugar, wheat germ, bran, salt, cinnamon and baking soda. Mix well. Beat the apple juice and oil together. Add to the dry ingredients and mix until crumbly. Press half of the mixture into 1 (2) (3) 9-inch square baking dishes. Bake for 10 minutes. Let cool.
2. Combine the blueberries, cornstarch and lemon juice together. Spread evenly over the cooled base. Sprinkle with the remaining oat mixture. Return to the oven and bake for
34-45 minutes, until the topping is browned and the fruit bubbling. Cool completely before cutting.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
88
Irish Soda Bread
Makes 1, 2 or 3 loaves
You can add a cup of x1 x2
x3
currants or raisins to the
Buttermilk
2 cups
4 cups
6 cups
dry ingredients for a sweeter
Honey
2 tbsp
4 tbsp
6 tbsp
bread. If you like caraway
Whole wheat flour
2 ⁄2 cups
5 cups
7 ⁄2 cups
seeds, add 1 teaspoon per
Unbleached white flour
2 cups
4 cups
6 cups
loaf for a traditional taste.
Millet
1
1
3
Baking soda
1 1⁄2 tsp
1 tbsp
4 1⁄2 tsp
Salt
1
⁄2 tsp
1 tsp
1 1⁄2 tsp
1
⁄4 cup
⁄2 cup
1
⁄4 cup
1. Preheat the over to 325°F. Grease and flour 1 (2) (3) baking sheets.
2. Whisk the buttermilk into the honey.
3. In a large bowl, whisk the flours, millet, baking soda and salt together.
4. Add wet mixture all at once to the dry mixture and stir until just blended. Do not overmix.
5. Place dough on floured surface and knead for 2 minutes. Shape the dough into a round loaf.
6. Place on the baking sheets and bake for 60-70 minutes. Transfer to a rack to cool.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
89
Baked Bannock
Makes 30, 60 or 90 servings
x30
x60
x90
5 cups
10 cups
15 cups
Baking powder
3 tbsp
6 tbsp
9 tbsp
Powdered milk
1
⁄2 cup
1 cup
1 1⁄2 cups
Salt
1
⁄2 tsp
1 tsp
1 1⁄2 tsp
Sugar
1
⁄2 cup
1 cup
1 1⁄2 cups
Vegetable oil
1
⁄2 cup
1 cup
1 1⁄2 cups
Cold water, approximately
2 cups
4 cups
6 cups
Flour
1. Preheat the oven to 400°F. Grease 3 (6) (9) baking sheets.
2. Mix together the flour, baking powder, powdered milk, salt and sugar.
3. Make a hole in the center of the dry ingredients. Put the oil into the hole and, using your hands, gently mix in the flour mixture until the oil is absorbed.
4. Rapidly stir in the cold water, stopping when a soft dough is formed.
5. Divide the dough into 30 (60) (90) equal pieces and pat out to 1⁄2-inch-thick buns.
Place 10 buns, 1 inch apart, on each baking sheet.
6. Bake for 20 minutes until golden brown.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
©2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
90
Basic Recipe for Oatmeal Cookies
Yield: 48 cookies
250 mL
brown sugar
5 mL
baking soda
250 mL
white sugar
5 mL
salt
250 mL
margarine, non-hydrogenated 5 mL
baking powder
500 mL
quick oats
2
large eggs
250 mL
30 mL
milk
10 mL
vanilla
250 mL
all purpose flour
of one of the following or a combination: diced dried apricots, diced figs, craisins, raisins or chocolate chips
250 mL
whole wheat flour
1. Preheat oven to 180°C (350°F).
2. Cream together both sugars and the margarine.
3. Add the eggs, milk and vanilla and beat until well combined.
4. Add the flour, soda, salt and baking powder and beat again.
5. Add the oats and the dried fruit or chocolate chips.
6. Mix until well combined.
7. Using a 1 oz ice cream scoop, drop onto parchment-lined cookie sheets.
8. Bake 8-10 minutes. Remove from cookie sheets and cool on wire rack.
Vernon Secondary School Cafeteria Program
91
Ginger Snaps
Makes 100, 200 or 300 ginger snaps
This recipe calls for x100 x200
x300
shortening. To limit trans
5 cups
10 cups
15 cups
fat, choose a shortening
Baking soda
1 tsp
2 tsp
1 tbsp
that is non-hydrogenated,
Salt
1
⁄2 tsp
1 tsp
1 1⁄2 tsp
Ground ginger
1 tbsp
2 tbsp
3 tbsp
Shortening
1 cup
2 cups
3 cups
White sugar
3 cups
6 cups
9 cups
You could also use butter
Molasses
1 cup
2 cups
3 cups
instead of shortening in
Large eggs
3
6
9
this recipe.
Sifted flour
1. Preheat the oven to 325°F. Grease and flour, or line with parchment paper, as many cookie sheets as you have!
2. Whisk the flour, baking soda, salt and ginger together.
3. In a separate bowl, cream the shortening. Beat in the sugar until fluffy. Beat in the molasses, then the eggs.
4. Add the flour mixture and stir until well mixed.
5. Using 2 teaspoons of the dough for each cookie, roll into balls and place 2 inches apart on cookie sheets and flatten slightly.
6. Bake for 15-20 minutes, until firm. Transfer to a rack to cool. Wash, grease and flour the sheets between batches, or re-use the parchment paper.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
hes of cookie
Make large batc small rolls, then dough, roll into and freeze for in plastic wrap wrap to
When you want up to 3 months. slice the frozen make cookies, ts. on cookie shee ugh and place do is according to th n thawed, bake
Whe
ly eat when you on recipe. This is gr so. dozen cookies or want to make a
92
or substitute with non-hydrogenated margarine.
To determine if ready-to-serve shakes, puddings,
What’s an appropriate amount to serve?
• Shakes and smoothies:
250 mL (no larger than
360 mL in middle and secondary schools)
• Puddings and custards:
and yogourts are suitable for sale, check if they fit into the Choose Most and Choose Sometimes categories at www.brandnamefoodlist.ca.
Fruit Yogourt Smoothie
Yield: 1 smoothie
about 100 g or 125 mL
125 mL
plain low-fat yogourt
(skim, 1% or 2%)
75 mL
ice
125 mL
frozen berries, unsweetened 1/2
1. Put all ingredients into a blender and blend until well mixed.
Serve.
medium banana
The Rocky Mountain Café, David Thompson
Secondary School Cook Training, Invermere
93
Parfaits
Yield: 1 portion
175 mL
frozen fruit
5 mL
maple syrup or honey
125 mL
plain 1% yogourt
30 mL
granola
1. Combine fruit and maple syrup in a bowl.
2. Place about one-third of the fruit at the bottom of a 9 oz serving cup.
3. Place about half of the yogourt on top of fruit.
4. Repeat steps 2 and 3 until cup is full.
5. Sprinkle granola on top of parfait.
The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
94
Limit trans fat – read the
Nutrition Facts Table and choose a granola that contains no trans fat. Or, read the ingredient list and choose a product that does not contain the words
‘hydrogenated’, ‘partially hydrogenated’, ‘margarine’ or ‘shortening’.
Conversion tables:
Rounded measures for quick reference
An ounce (16 per pound) is a measure of weight.
Convert fluid ounces to mL.
Reminder!
A fluid ounce (fl oz) is a measure of volume.
Convert ounces to grams.
Volume
Weight
For ingredient volumes up to 1 cup use the approximate conversions in Table 1.
For ingredient weights up to 2 lb use the approximate conversions in Table 2.
Metric
Equivalents for
Larger Quantities
Table 1 : Equivalent Volumes
Table 2 : Equivalent Weights
Table 3: Equivalent Amounts
Imperial
mL
Imperial
grams
Imperial
Metric
⁄8 tsp
0.5 mL
1
⁄2 oz
15 g
1 lb
450 g
1 cup
240 mL
1 fl oz*
28.4 mL
1
⁄4 tsp
1 mL
1 oz
30 g
1
⁄2 tsp
2 mL
2 oz
60 g
1 tsp
5 mL
1
⁄4 lb
125 g
1 tbsp
15 mL
1
⁄2 lb
250 g
2 tbsp
25 mL
3
⁄4 lb
350 g
3 tbsp
50 mL*
1 lb
500 g
Gal/Qt
Metric
⁄4 cup
50 mL*
1 1⁄2 lb
750 g
1 gallon (Can)
4.5 L
⁄3 cup
75 mL
1 3⁄4 lb
875 g
1 quart (Can)
1.1 L
⁄2 cup
125 mL
2 lb
1 kg
⁄3 cup
150 mL
1 gallon (US)
3.8 L
3
⁄4 cup
175 mL
1 quart (US)
950 mL
1 cup
250 mL
1
1
1
1
2
*The equivalent volumes in Table 1 reflect the general principle that not more than two different measures should be used to measure an amount. As a result 50 mL is the accepted rounded quantity for both 3 tbsp and 1⁄4 cup.
*Use only for converting can sizes expressed in imperial fluid ounces.
Table 4: Equivalent Volumes
If the original recipe contains gallon or quart measures:
• first establish whether the measures you have been using are US or Canadian (imperial)
• and then use the appropriate conversion factor(s) from Table 4.
95
Resources
Recommended Cookbooks
•
•
•
•
•
•
•
•
Not all the recipes in these cookbooks will meet the
Guidelines. Use the tips in this resource to decide if recipes will meet the Guidelines and be suitable for sale to students.
Cook Great Food: 450 Delicious Recipes.
Dietitians of Canada. Robert Rose. 2001.
•
Simply Great Food: 250 quick, easy,
& delicious recipes.*
Patricia Chuey, Eileen Campbell, &
Mary Sue Waisman. Robert Rose. 2007.
Quantity Cooking
Healthwise Quantity Cookbook.*
Stephanie Turner & Vivienne Aronowitz.
Center for Science in the Public Interest. 1990.
Healthy & Delicious:
400 Professional Recipes.*
Sandy Kapoor. John Wiley & Sons. 1999.
Many Hands: Community Kitchens
Share Their Best.
Community Kitchens Publishing. 2005.
Moosewood Restaurant Cooks for a Crowd: Recipes With a Vegetarian
Emphasis for 24 or More.
The Moosewood Collective.
John Wiley & Sons. 1996.
Techniques of Healthy Cooking, Second
Edition. The Culinary Institute of America.
Editor Jennifer S. Armentrout.
John Wiley & Sons. 2000.
Techniques of Healthy Cooking, Professional
Edition. The Culinary Institute of America.
John Wiley & Sons. 2008.
Family Size Cooking
Dietitians of Canada
Bake Better Bites: Recipes and Tips for
Healthier Baked Goods. Dietitians of Canada.
2009. www.healthyeatingatschool.ca
96
•
Heart and Stroke Foundation of Canada
HeartSmart Chinese Cooking.
Stephen Wong. Douglas & McIntyre. 1996.
•
HeartSmart Flavours of India.
Krishna Jamal. Douglas & McIntyre. 1998.
•
The Best of HeartSmart Cooking.
Bonnie Stern. Random House Canada. 2006.
•
The New Lighthearted Cookbook:
Recipes for Heart Healthy Cooking.
Anne Lindsay. Key Porter Books. 2005.
•
•
•
•
Canadian Diabetes Association
Canada’s Best Cookbook for Kids with Diabetes.
Colleen Bartley. Robert Rose. 2005.
Diabetes Comfort Food.
Johanna Burkhard. Robert Rose. 2006.
Other
Low Glycemic Meals in Minutes:
Fast Track Your Family to Healthy Eating and Active Living.
Laura Kalina and Cheryl Christian. 2008.
One Smart Cookie: All Your Favourite
Cookies, Squares, Brownies and Biscotti...
With Less Fat!
Julie Van Rosendaal. Whitecap Books. 2002.
•
•
Nutrient Analysis Software
The Complete Light Kitchen.
Rose Reisman. Whitecap Books. 2007.
Software programs are available to analyze the nutrients in recipes and the analysis can be compared to the Guidelines. This takes time, and for accurate results is best done by someone with experience and expertise in this area. It should also be done with a program that uses the most recent version of the
Canadian Nutrient File as its database.
The Good Food Book for Families.
Brenda Bradshaw and Cheryl Mutch.
Random House Canada. 2008.
Web Resources
•
•
•
•
Brand Name Food List
(www.brandnamefoodlist.ca)
Eating Well with Canada’s Food Guide www.hc-sc.gc.ca/fn-an/food-guidealiment/index-eng.php Tips and Recipes for Quantity Cooking:
Nourishing Minds and Bodies has been developed to assist users in determining if recipes will meet the Guidelines without having to do recipe analysis.
Guidelines for Food and Beverage Sales in BC Schools and Tools to Support
Implementation
www.bced.gov.bc.ca/health/ healthy_eating/food_guidelines/) Making It Happen: Healthy Eating at School www.healthyeatingatschool.ca •
School Meal and School Nutrition Program
Handbook
www.bced.gov.bc.ca/health/
Resources marked with an asterisk (*) and those listed below were used in the preparation of this resource.
•
On Cooking:
A Textbook of Culinary Fundamentals.
Sarah R. Labensky, Alan M. Hause, Fred L.
Malley, Anthony Bevan & Settimio Sicoli.
Pearson Education Canada. 2006.
•
Recipe Substitutions to Lower Fat and Sugar. www.HealthLinkBC.ca •
The New American Plate Comfort Foods:
Recipes for a Healthy Weight and a Healthy
Life. American Institute for Cancer Research,
Revised Edition.
•
Techniques of Healthy Cooking, Second
Edition. The Culinary Institute of America.
Editor Jennifer S. Armentrout.
John Wiley & Sons. 2000.
A Fresh Crunch in School Lunch
– The BC Farm to School Guide www.phabc.org/farmtoschool •
Sources
•
Chef Ann Lunch Lessons:
Changing the Way We Feed Our Children www.lunchlessons.org/ •
Healthy Eating Active Living Information www.dietitians.ca Nutrition Information Hotline
•
Dietitian Services at HealthLink BC
Toll-free in BC 8-1-1 www.HealthLinkBC.ca) 97
Tips and Recipes for Quantity Cooking:
Nourishing Minds and Bodies
This resource is published by Dietitians of Canada with funding from the BC Healthy
Living Alliance. Dietitians of Canada gratefully acknowledges the chef instructors, home economics teachers, students and dietitians throughout BC who have supported the development and review of this resource. A special thank you to everyone who submitted and tested recipes. Without you, this resource would not have been possible.
Download a copy and other resources at www.healthyeatingatschool.ca
If you have questions about healthy eating at school contact Dietitian Services at HealthLink BC at 8-1-1.
An initiative of these
BC Healthy Living Alliance members
Recipes for
Quantity
Cooking:
Nourishing
Minds and
Bodies
Tips and Recipes for Quantity Cooking: Nourishing Minds and
Bodies has been created to assist people who prepare food for sale to students – such as food services staff, chef instructors, caterers, school teams, students, Parent Advisory Councils and others – in implementing the Guidelines for Food and Beverage
Sales in BC Schools. It includes tips on how to choose healthy recipes, substitutions to make favourite recipes healthier and a selection of recipes that meet the Guidelines.
The Guidelines were developed to support a healthy school environment
– making healthy choices the easy choices – and apply to all foods and beverages sold to students. They divide items into categories based on nutrient criteria. Only Choose Most and Choose Sometimes foods and beverages may be sold to students.
Remember to consider food and nutrition policies in place at your school (e.g. food allergies) when using the tips and recipes in this book.
Why provide healthy foods in school food services?
Healthy students learn better.
Table of Contents
Research shows that well-nourished children learn better, behave better and feel better.
Meeting the Guidelines
To support classroom learning.
Vegetables and Fruit ............................. 4
Offering healthy foods supports healthy lifestyle choices, which in turn reinforce curricula such as
Health and Career Education, Foods and Nutrition and Physical Education.
Milk and Alternatives ............................. 6
For a healthy school environment.
Primer on Fat, Sugar, and Salt ............ 13
Preparing and offering healthy foods shows a commitment to promoting healthy behaviours among students, staff, families and the community at large. Schools that put health first discover that they are also supporting learning and development in students, a sense of community, and social inclusion. – where to begin ................................... 2
Menu Planning Tips ............................... 3
Grain Products ...................................... 5
Meat and Alternatives ........................... 7
Plan seasonally, buy close to home ...... 9
Sensational Substitutions – Cooking ... 10
Sensational Substitutions – Baking ..... 12
Recipes
Soups and Sauces .............................. 15
Salads and Sides ............................... 33
Dips and Dressings ............................. 48
Pasta and Pizza ................................... 53
Entrées ................................................ 58
Sandwiches ........................................ 77
Baked Goods and Desserts ................ 81
Resources .......................................... 96
1
Meeting the Guidelines – where to begin
Start with Canada’s Food Guide!
The Guidelines are based on Eating Well with Canada’s
Food Guide (2007). Use the recommendations in the
Food Guide to plan menus and prepare meals. This is the most important step in implementing the Guidelines.
For information on school meal program planning, see the
School Meal and School Nutrition Program Handbook at www.bced.gov.bc.ca/health/ (available fall 2009).
The Food Guide divides foods into four food groups:
Cafeterias stock some packaged and ready-to-serve foods for sale too.
To find out if they are Choose Most or Choose Sometimes, use the
Brand Name Food List at www.brandnamefoodlist.ca and/or the Criteria Chart for Food and Beverage Sales Guidelines at www.bced.gov.bc.ca/health/ healthy_eating/food_guidelines/ resources.htm •
Vegetables and Fruit
•
Grain Products
•
Milk and Alternatives
•
Meat and Alternatives
•
Plan lunch and dinner to include items from all four food groups and breakfast to include items from at least three. Plan snacks to include foods from at least two of the four food groups.
•
Serve moderate portions that will suit many appetites – large enough to satisfy hungry kids, but not so large that they encourage overeating and/or result in a lot of waste. Students with higher energy needs may choose to add a side dish to satisfy their bigger appetites.
Eating Well with Canada’s Food Guide is available from Health Canada.
Go to www.hc-sc.gc.ca/fn-an/foodguide-aliment/index-eng.php or call
1-866-225-0709.
2
Emphasize
Limit
•
Vegetables and fruit
•
•
Whole grains and products
(brown rice, rolled oats, whole grain breads, whole grain cereals)
Saturated fats (in butter, ghee, lard, coconut oil, palm kernel and palm oils, deli meats, bacon, and sausages)
•
Trans fats (in partially-hydrogenated margarine, shortening and oils and in products that contain these fats, such as baked goods, fried foods and processed foods)
•
Salt (in processed foods, added in cooking and at the table)
•
Sugar (in sugary drinks, juice, baked goods, many dry breakfast cereals, candies)
•
Refined grains (white flour, white rice, white pasta, many dry breakfast cereals, cream of wheat)
•
Legumes (dried beans, peas, lentils)
•
Fish
•
Calcium-rich foods (low-fat milk, yogourt, low-fat fortified soy beverage, canned salmon and sardines)
•
Unsaturated fats
(from vegetable oils, nuts, seeds)
•
Lean meat and poultry
•
Water to drink
Menu Planning Tips:
•
Use fresh foods simply prepared rather than highly processed and ready-to-serve products.
•
Include a serving of at least one vegetable in the entrée and promote sides of vegetables and/or fruit.
•
Include at least one fresh fruit or fruit-based item in dessert offerings.
•
Make low-fat milk and/or low-fat fortified soy beverage available at all times.
•
Offer meat alternatives – such as beans, lentils, and tofu – often.
•
Offer fish, not battered or fried, at least once a week
•
Plan a seasonal menu and use BC products as often as possible.
•
Limit the number and types of condiments offered to two.
•
Take regular tea and coffee off the student menu.
•
Do not use artificial sweeteners in elementary and middle schools. Artificial sweeteners are generally discouraged for use by all students except those with diabetes.
•
Follow allergy policies or guidelines in place at your school.
See Allergy Aware School and Childcare Settings at www.bcsta.org/anaphylaxis
3
Vegetables and Fruit
Feature vegetables and fruit prominently in menu planning – they should take up the most space on the plate. A healthy eating pattern is one that is rich in plant foods.
Offer vegetables and/or fruit at all meals and snacks
• Include at least one serving of vegetables in the entrée, and promote sides of vegetables and/or fruit.
• Include at least one fresh fruit or fruit-based item in dessert offerings. Maximize nutrition and flavour; add little or no fat, sugar, and salt when preparing vegetables and fruit
• Serve in-season vegetables and fruit, simply prepared.
• Retain fibre by washing but not peeling thin-skinned vegetables such as new carrots and potatoes. • Steam or boil vegetables rather than fry. Use herbs, spices, flavoured vinegars or lemon juice instead of adding fat or salt.
• Use frozen or canned vegetables and fruit when fresh are not available. Use no added salt or reduced-sodium canned vegetables, and fruit canned in its own juice or water.
• Bake, boil, or mash potatoes.
Add buttermilk instead of cream, sour cream or butter to mashed potatoes. 4
• Stir-fry using only small amounts of oil and salty sauces, or use reduced-sodium sauces (e.g., soy sauce, hoisin sauce, fish sauce).
Offer dark green and orange vegetables often
• Give preference to deeply coloured greens over lightly coloured. Try spinach or romaine lettuce instead of iceberg lettuce in a salad.
Serve orange vegetables such as carrots, squash and yams; use them or canned pumpkin purée to make soup.
Offer vegetables and fruit more often than juice
• Make juice portions small
– not more than 360 mL in secondary schools, and
250 mL in elementary schools.
Grain Products
Use whole grain products often to boost fibre and
Offer cereals that are a high
nutrients. Introduce grains in salads and soups, which
source of fibre. Students will find hot cereals more
are popular lunch items.
Offer whole grain products rather than refined grain products at least half of the time
• Use a variety of grains, such as cereals, rice, pasta, couscous, quinoa, bulgur and millet. Try brown or wild rice in recipes that call for white, and whole grains in soups and salads.
• Read labels and favour grain products that provide at least 2 g of fibre per serving. Try whole wheat pasta instead of white pasta.
appealing if a selection
Prepare grain products with little or no added fat, sugar, and salt
of toppings are offered,
• Use water, homemade stock or milk to cook grain products. If commercial stock is used, choose reduced-sodium. www.brandnamefoodlist.ca
• Serve pasta with reduced-sodium sauce made with low-fat ingredients.
and Choose Sometimes
e.g., dried fruit, seeds, nuts and yogourt. Check for cereals and yogourt that meet the Choose Most categories. Cooking Common Grains
The amount of time and the amount of liquid required to cook grains varies depending on the type and size of the grain, as does the yield of the cooked grain.
The table below is a guideline only. When in doubt, check the package directions.
Grain (250 mL)
r snack food
Popcorn is a popula ising events. often sold at fundra e 10 L
For 10 servings, mak orn and add of air popped popc ste) melted
60 mL (or less to ta ogenated. margarine, non-hydr salt, 6 mL
Sprinkle lightly with
(or less to taste).
Water or broth
Cooking time
Yield
Brown rice
Wild rice
Millet
Pearl barley
Pot barley
Quinoa
Kamut or wheat berries
500 mL
750 mL
750 mL
750 mL
750 mL
500 mL
500 mL
45 minutes
60 minutes
25 minutes
35 minutes
60 minutes+
15 minutes
60 minutes
750 mL
1L
875 mL
875 mL
875 mL
625 mL
750 mL
To cook, combine grain and liquid in a large pot with a tight-fitting lid; bring to a boil. Reduce heat and simmer, covered, for the suggested cooking time or until liquid is absorbed. Fluff with a fork.
Recipe reprinted from Simply Great Food: 250 quick, easy & delicious recipes
© 2007 with permission of Dietitians of Canada. Published by Robert Rose Inc. www.dietitians.ca 5
Milk and Alternatives
Make milk and alternatives available at all times.
Shakes and smoothies are popular with students and can pack a nutritious punch.
Choose low-fat milk and milk products (skim,
1%, 2%) and lower fat alternatives to milk
• Include plain and flavoured milk, yogourt drinks, fortified soy beverages, shakes and smoothies. • Offer yogourt in breakfast bars, as a topping for soups and burritos, and as a base for salad dressings and spreads.
• Boost protein and calcium by adding skim milk powder to casseroles, soups and baked goods such as muffins.
• Add small amounts of shredded cheese to pizzas, pastas, casseroles, sandwiches, etc.
Limit added sugar and ingredients high in sugar
• Sweeten shakes and smoothies with fresh, canned (no added sugar), or frozen fruit rather than juice, sugar or honey.
6
Meat and Alternatives
Make quality rather than quantity count! Choose products that are high in nutrients, low in fat and salt.
Serve alternatives such as beans, lentils, and tofu at least twice a week
• Replace all the meat, or some of it, with legumes or tofu in recipes such as chili, pasta sauce, shepherd’s pie, curry, stir-fry, casseroles, fajitas, tacos and burritos.
• Serve bean salads and soups.
• Try burgers made with lentils or other beans.
Serve fish at least once a week
• Use salmon or tuna to make sandwiches, burgers or chowders.
• Make fish cakes by mixing canned fish with potatoes.
• Use fresh or frozen fish that has not been breaded, battered or deep-fried.
Select lean meats and alternatives prepared with little or no added fat and salt
• Use lean meats and low-fat cooking methods. Choose roasting, steaming or grilling over frying. Do not deep-fry.
• Replace deli meats with unprocessed meats such as roast beef, pork, lamb, turkey or chicken.
• Remove the skin and fat from poultry before cooking. Choose lean cuts of beef and pork, such as “loin” or “round”.
Reduce the amount of fat in meat by trimming visible fat before cooking, draining fat off meat after cooking and removing the solid fat from the surface after cooked meat has been refrigerated.
• Make breading with toasted whole wheat bread crumbs or crushed whole grain cereal flakes and bake rather than fry.
• Rinse canned beans and lentils or use dried legumes instead.
• Use herbs and fresh salsas instead of salt to flavour fish, meat and poultry.
• Bake, boil, poach or steam eggs instead of frying them.
s and lentils
Cook dried bean es (recipe in large quantiti leftovers and page 8). Portion use. Dried freeze for future are low in beans and lentils ive, and result sodium, inexpens an canned. in less waste th
7
Cooking Dried Beans
Soaking
All dried beans need to be soaked before they are cooked to replace the water lost in drying. A general rule is to use 750 mL water for every 250 mL beans. After soaking, discard soaking water, rinse and replace with fresh water before cooking (this helps cut down on the substance that causes gas). Note that while dried lentils are classified as a legume, they don’t need to be presoaked.
• Overnight Soak: Let beans and water stand overnight in refrigerator. Drain. (Beans soaked using this method cook more quickly and keep their shape better).
• Quick Soak: In a large saucepan, bring water and beans to a boil; cover and boil for 2 minutes.
Remove from heat and let stand for 1 hour. Drain.
• Microwave Soak: In a microwave-safe casserole dish, combine hot water and beans.
Cover and microwave on High for 15 minutes or until boiling. Let stand for 1 hour. Drain.
Cooking
To cook soaked beans, use 750 mL water for every 250 mL soaked beans and follow one of the methods below. The longer you store beans, the more they dry out and the longer you need to cook them. Never add salt or seasoning until the beans are tender; otherwise, the skin will toughen and they will never soften.
• Stovetop Cooking: In a large saucepan, combine water and soaked beans. Cover and bring to a full, rolling boil. Reduce heat and simmer for 45 to 60 minutes or until fork tender.
• Microwave Cooking: In a microwave-safe casserole dish, combine water and soaked beans.
Cover and microwave on High for 10 to 15 minutes or until boiling. Stir and microwave on Medium (50%) for 15 minutes. Stir again and microwave on Medium (50%) for 10 to
20 minutes or until fork-tender.
Recipe reprinted from Simply Great Food: 250 quick, easy & delicious recipes
© 2007 with permission of Dietitians of Canada. Published by Robert Rose Inc. www.dietitians.ca
8
Plan seasonally, buy close to home
Make the choice for healthy foods, a healthy environment and a healthy economy by supporting producers at home. Buy local and BC as often as possible.
Start small
• If you are not buying local already, start small and begin by
replacing even one imported item a month with something local.
• Support grocers, farmers and suppliers that offer local food.
• Start or expand a school garden.
Preserve the bounty
• Take advantage of the abundance of produce available in BC in the
late summer and early fall.
• Make preserving food a learning opportunity for students – drying, freezing and even canning are becoming more popular in the food service industry.
Learn what’s in season
Increase variety, a cornerstone of healthy eating, by planning a seasonal menu.
Availability Chart of BC Grown Vegetables and Fruit
Jan
Feb
Mar
Apr
May
Jun
Jul
Aug
Sep
Oct
Nov
Dec
Vegetables
Beans
Beets
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Corn
Cucumbers
Leeks
Lettuce
Onions
Parsnips
Peppers
Potatoes
Radishes
Rhubarb
Rutabagas
Spinach
Turnips
Zucchini
Fruit
Apples
Blackberries
Blueberries
Cherries
Currants
Gooseberries
Pears
Plums
Prunes
Raspberries
Saskatoon Berries
Strawberries
Adapted with permission from: Action Schools! BC (www.actionschoolsbc.ca). (2008) Availability Chart of BC Grown Vegetables and Fruit.
9
Sensational Substitutions – Cooking
Improve the nutritional value and lower the amount of fat, sugar, and salt
To
Instead of
Try
Use less fat
Frying
• Grilling, baking, roasting, broiling, or poaching
Butter, margarine, or oil in the amount called for
• Less than the recipe calls for
• Replacing with cooking spray, water, or broth, or
Fatty cuts of beef, pork, lamb, or sausage
• Lean cuts of meat such as “loin” or “round”, and trimming visible fat
• Extra-lean ground meat, or draining off fat after browning lean or regular
• Fish, dried peas, beans, or lentils
Cooking poultry with skin on
• Removing the skin and excess fat and cooking in a moist medium,
Large portions of meat, poultry, or fish
• Mixed dishes with smaller portions of meat, such as casseroles,
using a non-stick frying pan
e.g., reduced-sodium broth
• Adding colour with paprika, herbs, or tomato sauce stir-fry, stews, salads, and pasta
• Emphasizing vegetables, fruit, and grains
Ground beef or pork in hamburgers, meatloaf, meat balls, etc.
• Replacing 25 to 50% of the meat in the recipe with cooked beans,
Browning meat in oil or other fat for a stew or sauce
• Adding it raw and cooking until tender in the liquid, or browning in
Canned fish packed in oil
• Canned fish packed in water, or rinsing if packed in oil
Whole milk or half and half
• Skim, 1% or 2% milk, evaporated low-fat or skim milk, fortified milk
Cream
• Skim, 1% or 2% milk, or evaporated milk or equal parts
brown rice, crumbled soft or medium tofu, or whole grain bread crumbs
a non-stick skillet or one that has been sprayed with a non-stick cooking spray
(one part skim milk powder to four parts low-fat or skim milk), or plain low-fat calcium fortified soy milk of low-fat milk and evaporated milk
• Fortified milk (one part skim milk powder to four parts
low-fat or skim milk)
• Low-fat sour cream
• Buttermilk
• Puréed potatoes, carrots, or tofu as thickeners in soups
Full-fat hard cheese in amount called for
• Slicing or shredding and using less than called for
• Reduced fat cheese (less than 20% milk fat)
• Grating firm tofu and replace part of the cheese in pizza,
lasagna, and casseroles
Full-fat cream cheese
• Fat-free or low-fat cream cheese, yogourt cheese,
or cottage cheese puréed until smooth
Full-fat sour cream
• Replacing all or part with fat-free or low-fat sour cream, cottage
cheese, part-skim ricotta, yogourt cheese, or plain yogourt (250 mL yogourt blended with 15 mL cornstarch if it will be cooked)
10
To
Instead of
Try
Use less fat
Whipping cream
• Whipping well-chilled, evaporated skim milk
Mayonnaise
• Replacing up to 100% with plain low-fat yogourt; part skim ricotta
cheese; blended tofu; blended low-fat cottage cheese; low-fat sour cream; or reduced-calorie, reduced-fat mayonnaise
Oil-based marinades
• A combination of dealcoholized wine, balsamic vinegar, fruit juice,
or fat-free broth
Salad dressing with a high ratio of oil (or mayonnaise) to vinegar
• Replacing up to 50% of the oil called for with balsamic, raspberry,
rice, or sherry vinegar; fruit juice; tomato juice; buttermilk; plain yogourt; soft cheese or puréed vegetables
• Fat-free or reduced-calorie, reduced-sodium commercial dressing
Using stock or broth
• Making ahead, degreasing, chilling, and skimming hardened fat immediately after cooking
High-fat baked goods
• Using the suggestions in Sensational Substitutions – Baking
on page 12
Use less sugar Fruit canned in syrup
• Fresh fruit or fruit canned in its own juice or water
Fruit yogourt
• Plain yogourt mixed with fresh fruit or canned fruit (drained)
Syrup
• Puréed fruit or small amounts of syrup
High-sugar baked goods
• Using the suggestions in Sensational Substitutions – Baking
on page 12
Use less sodium Canned broth
• Homemade stock, or commercial reduced-sodium or salt-free stock,
or bouillon in soups, gravies, sauces, dressings, etc.
Regular canned foods
•
•
•
•
Processed, cured, or smoked meats
• Fresh or frozen meat or poultry cooked without salt or high-sodium
Salted snack foods
• Unsalted or lightly salted products such as nuts, seeds, crackers,
Foods canned in water, preferably with no salt added
Reduced-sodium products
Draining and rinsing canned foods
Using fresh foods as much as possible
ingredients
• Small amounts of salty meats, served with larger amounts of vegetables and fruit, grains or grain products popcorn or pretzels
• Dried fruit
• Emphasizing vegetables and fruit
Instant packaged foods, especially with salty powder or sauce packets
• Preparing product from scratch using fresh ingredients
• Using only a small amount of the prepared powder or sauce
Commercial condiments
•
•
•
•
Homemade herb and spice mixtures
Chopped or sliced vegetables or fruit instead of pickles
Homemade chunky fruit or vegetable sauces like salsa, chutney or relish
Small amounts of condiments such as ketchup, soy sauce, commercial salad dressings and salsas, pickles, etc.
• Substituting reduced-sodium products
11
Sensational Substitutions – Baking
Improve the nutritional value and lower the amount of fat, sugar, and salt
To
Instead of
Try
Boost fibre
250 mL white flour
• 125 mL white flour plus 125 mL whole wheat or whole grain flour
• 175 mL white flour plus 50 mL ground flaxseed
• Adding wheat bran or oatmeal to breads and muffins
Use less fat
125 mL fat
e.g., oil, margarine, or butter
• 50 mL mashed fruit plus 50 mL fat; use applesauce, apple butter,
250 mL fat e.g., oil, margarine,or butter
• 150 to 175 mL fat
250 mL solid fat
e.g., margarine, butter, or shortening in yeast breads
• 175 mL ricotta cheese plus 50 mL solid fat
Double-crust pies
• Single-crust pies, pies with graham cracker crumb crusts, fruit
mashed banana, puréed prunes, or puréed pumpkin (using mashed fruit may reduce the baking time by 25%)
cobblers with crumb topping or phyllo pastry
(15 mL fat to 3 sheets of phyllo)
Whole milk
• Skim, 1%, or evaporated skim milk, or plain low-fat
calcium fortified soy beverage
Cream
• Milk, low-fat evaporated milk, or low-fat sour cream
Use less salt
Using the amount called for
• Omitting the salt or using less
Use less sugar
250 mL sugar
• 150 to 175 mL sugar; add cinnamon, vanilla, or almond extract
250 mL chocolate chips
• 125 mL mini chocolate chips; 125 to 250 mL chopped
Fruit canned in syrup
• Fruit canned in its own juice or water, or fresh fruit
Fruit yogourt
• Plain yogourt mixed with fresh fruit
Frosting or icing
• Sliced fresh fruit, puréed fruit, or light dusting of
nuts or chopped dried fruits such as cranberries, raisins, apricots or cherries (or a combination)
powdered or icing sugar
Boost iron
125 mL fat e.g., oil, margarine, or butter
• 50 mL fat plus 50 mL pumpkin purée
• Adding raisins, dried apricots, pumpkin or sesame
seeds, nuts, oatmeal, wheat germ
375 mL sugar in breads, muffins, cookies 12
• 250 mL molasses and 175 mL sugar; add 2 mL of baking soda
for each 250 mL molasses; omit baking powder or use half the amount. Molasses should not replace more than half of the sugar called for in a recipe.
Primer on Fat, Sugar, and Salt
Fats and Oils
A small amount of sugar added to some nutritious foods makes them palatable
Rhubarb, for example, is a hard sell without some sugar added!
Use added sugar to sweeten nutritious foods but limit high-sugar foods and beverages that add calories but not nutrients, such as candies, baked goods and sugary drinks. Be cautious with
100% fruit juice. The sugar content is high because the juice has all the natural sugar that was in the fruit used to make the juice.
Both the type and amount of fat used is important.
Fat is described as:
• saturated, e.g., animal fats such as butter or lard, and vegetable oils that are solid at room temperature, like coconut and palm oils
• trans, e.g. partially-hydrogenated oils and margarine and shortening made with these oils
• unsaturated (polyunsaturated and monounsaturated),
e.g., vegetable oils that are liquid at room temperature like canola and olive oils
Choose mostly unsaturated fats such as vegetable oils, and the type of fat found in nuts, seeds and fatty fish.
Limit saturated and trans fat.
•
•
•
•
•
Limit high-fat ingredients and use little or no added fat when preparing and serving foods
Choose lean meats, such as “loin” or “round” cuts and remove skin from poultry.
Avoid processed meats such as bologna, wieners, bacon, sausage and pepperoni.
Choose low-fat dairy products such as skim, 1%, or 2% milk and yogourt, and cheeses with less than 20% milk fat.
Limit the use of gravy, sour cream, table cream and whipping cream.
Choose low-fat cooking methods such as boiling, baking, broiling or grilling rather than frying. Avoid deep-frying.
Use fats and oils that are primarily unsaturated, and limit saturated and trans fats
• Use vegetable oils such as those made from canola, olives, corn, safflower, peanuts and soybeans.
• Choose margarine, shortening and vegetable oil that does not contain the words ‘hydrogenated’ or ‘partially hydrogenated’ in the ingredient list.
• Substitute non-hydrogenated margarine or vegetable oil for butter, lard or beef tallow.
Sugar
Choose foods and beverages that are lower in sugar
• Choose vegetables and fruit more often than juice.
• Limit foods that are high in added sugar such as cakes, candies, chocolate, cookies, doughnuts, ice cream, muffins, pastries, pies, energy drinks, fruit-flavoured drinks, soft drinks, sports drinks and hot chocolate syrups.
Salt
•
•
•
•
•
•
•
•
•
Choose foods and beverages that are lower in salt, and prepare foods with little or no added salt
Choose fresh, simply prepared foods as often as possible.
Limit packaged, processed, and ready-to-serve foods such as snack foods, processed luncheon meats, regular canned and dried soups, frozen meals, cheese, gravies, dressings and sauces.
Use no added salt or reduced-sodium ingredients whenever possible.
Read labels – if the sodium content in the Nutrition Facts table is 5% or less of the DV (Daily Value), then the product is considered low in salt.
Use salty foods like cured meats, bacon, sauerkraut, dill pickles, and soy sauce as flavour enhancers, rather than the basis of an entrée, e.g.,
Use only one strip of crispy bacon on a sandwich or burger.
Limit dill pickles to one slice.
Use lower sodium ingredients in place of salty ingredients,
e.g., spinach or broccoli instead of bacon in a Quiche Lorraine.
Use prepared sauces – e.g., soy sauce – with a light hand in cooking; do not offer as a condiment.
Offer only small amounts of commercial salsa. Better yet, make your own with little added salt.
dium eat more so
Most people eed. than they n e foods. turally in som um is found na foods Sodi many prepared also added to at the
Salt is cooking, and rages, and in from and beve we eat comes h of the sodium table. Muc foods, and ly processed y-to-ser ve, high read significantly e only way to rant meals. Th of those restau is to eat fewer sodium intake d reduce esh foods an emphasize fr products, and ingredients. 13
Recipe Table of Contents
Soups and Sauces
Dips and Dressings
Sandwiches
Chicken Noodle Soup ........................ 16
Tofu Caesar Salad Dressing................ 49
Breakfast Club Sandwich ................... 78
Kashmiri Carrot Soup ......................... 17
Oriental Vinaigrette............................. 49
Grilled Vegetable Roll-Ups .................. 79
Beef Chili Soup .................................. 18
Dip for Vegetables .............................. 50
Grilled Chicken
Cauliflower Sweet Potato
Hummus ............................................ 51
Clubhouse Sandwich.......................... 80
Curry Soup......................................... 19
Tortilla Chips....................................... 52
Cream of Asparagus Soup.................. 20
Pasta and Pizza
Rocky Mountain Café Muffins............. 82
French Lentil Soup ............................. 21
Pasta Primavera ................................. 53
Fruit Muffins ....................................... 83
Moroccan Lentil Soup ........................22
Rotini with Chorizo Sausage............... 54
Honey Whole Wheat Buns .................. 84
Roasted Tomato and
Chickpea and Zucchini Curry.............. 55
All Purpose Dough: Cheese Buns....... 85
White Bean Soup ............................... 23
All Purpose Dough: Pizza Crust........... 57
Fibre Feast Bread............................... 86
Smoky Pumpkin Soup........................ 24
Entrées
Apple Flax Bread................................ 87
Chicken Stock .................................... 25
Chicken Breasts with Onion,
Blueberry Oat Bars............................. 88
Beef Stock ......................................... 26
Garlic, and Basil................................. 58
Irish Soda Bread ................................ 89
Fish Stock .......................................... 27
Vegetable Stock ................................. 27
Chicken Souvlaki................................ 59
Chicken Enchilada.............................. 60
Tomato Sauce .................................... 28
Alfredo Sauce..................................... 29
Thai Chicken Stir-fry with Spicy Peanut Sauce.................... 61
Roasted Red Pepper Pasta
Sauce with Caramelized Onion........... 30
Special Tomato Sauce........................ 31
Roasted Tomato Sauce....................... 32
Thai Pork Tenderloin............................ 62
Greek Pasta Salad .............................34
Chili Ginger Rice Noodle Salad .......... 35
Cafeteria Burgers................................ 63
Roasted Basa..................................... 65
Cod Fillet with Tomato and Herb Sauce ................................. 66
Paella................................................. 67
Seafood Casserole ............................. 68
Taco Salad ......................................... 38
Savory Seafood Burgers ..................... 69
Tomato, Feta and
Black Bean Chili................................. 70
Wheat Berry Salad............................. 39
Veggie Burgers.................................... 71
Middle Eastern Chickpea,
Breakfast Burrito with
Parsley and Cabbage Salad ............... 40
Pan Fried Yukon Gold Potatoes
Soba Noodle Salad............................ 41
and Fresh Fruit................................... 72
Barley and Corn Risotto ..................... 42
Tofu Burritos ....................................... 73
Steamed Asian Vegetable Medley....... 43
Curried Vegetables with Dahl.............. 74
Homemade Sweet Potato Fries .......... 44
Three Sisters Stew.............................. 75
Dijon Scalloped Potatoes ................... 45
Punjabi Spiced Chickpeas.................. 76
Caponata ........................................... 46
Apple and Rutabaga Crisp ................. 47
14
Basic Recipe for Oatmeal Cookies........................... 91
Gingersnaps ....................................... 92
Fruit Yogourt Smoothies...................... 93
Parfaits............................................... 94
Oriental Salad with Beef .................... 36
Taboule............................................... 37
Baked Bannock.................................. 90
Vernon Senior Secondary
Shepherd’s Pie ................................... 64
Salads and Sides
Baked Goods & Desserts
Conversion Table .............................. 95
Soups and Sauces
A hearty bowl of soup served with whole grain crackers or bread, salad or fruit, and milk makes an excellent lunch.
Sauces add interest to foods by enhancing flavour, colour, healthy ingredients and served in appropriate amounts.
prepared with commercial stock bases, will not meet the Guidelines because they are too high in sodium. To make soups that are Choose Most or Choose
Sometimes use the tips on this page.
When using homemade stock and low-sodium ingredients, do not add more salt than what is indicated in the table. If using commercial soup base or salty ingredients, add less salt
(e.g. no more than 30 mL/50 servings).
When using no salt added or reduced-sodium ingredients, an acceptable amount of added salt is approximately:
Servings
of recipe
(no.)
• Use in-season vegetables to add variety, flavour and nutrients. • Boost iron by adding lean meat, whole grains and legumes.
and even nutrients, provided they are prepared with
Many ready-to-serve soups, or soups
Emphasize vegetables, legumes, lean meats, and whole grains
Salt called for is less than
(mL)
(g)
1
1
1
12
15
18
50
60
74
Prepare products with reduced-sodium ingredients and limit added salt
• Use homemade stock, or a reduced-sodium commercial stock base, and low-sodium ingredients (e.g., no added salt tomatoes). Flavour with herbs, spices and a small amount of salt if desired.
• Rinse canned beans and lentils, or use dried legumes instead.
Prepare products with lower fat ingredients and limit added fat
• Degrease homemade stock, and substitute low-fat ingredients for high-fat ingredients.
Replace cream with milk, fortified milk (four parts skim milk to one part skim milk powder), or equal parts of lowfat milk and evaporated milk.
• Prepare tomato or low-fat white sauces in favour of cream sauces.
• Serve fresh salsas instead of creamy sauces, for example with fish and chicken dishes.
15
Chicken Noodle Soup
Yield: approximately 60 x 250 mL portions
diced carrots
750 g
diced onion
50 g
oil
10 L
chicken stock (recipe page 25 or reconstituted reduced-sodium chicken stock powder)
800 g
cooked whole wheat noodles minced parsley
To Taste
pepper
To Taste
ground nutmeg
5 mL
salt
minced garlic
30 mL
chicken, skin removed, cooked and diced
diced celery
750 g
800 g
50 mL
750 g
1. Sauté the carrots, celery, onion and garlic in the oil on medium heat until the onions are translucent. Add the stock and chicken and cook for
30 minutes.
2. Just before serving, add the pasta, parsley and seasonings.
The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
up with
Prepare stock so nts of vegetables generous amou
, which will act including potato
Purée and add as a thickener. of cream or a small amount r 4 L of soup) milk (250 mL pe to finish.
16
Kashmiri Carrot Soup
Yield: approximately 23 x 250 mL portions
30 mL
canola oil
575 g
diced onion
30 g
minced garlic
15 g
minced ginger
15 mL
ground cumin
15 mL
ground coriander
15 mL
turmeric powder
5 mL
cayenne pepper
2 kg
diced carrots
2-3
large potatoes, diced
3.5 L
vegetable stock (recipe page 27 or reconstituted reduced-sodium vegetable stock powder)
500 mL
evaporated milk (1%)
~125 mL
1. Heat oil in soup pot and sauté the onions, garlic and ginger until the onions begin to caramelize. Add spices and cook for 2 minutes. Add carrots and sauté for a further 5 minutes.
plain yogourt
2. Add the potatoes and stock. Bring to a boil, reduce heat and simmer until vegetables are tender. Remove from heat and add evaporated milk.
3. Purée in blender. If too thick, thin with extra stock or water.
4. Serve garnished with a spoonful of plain yogourt and minced cilantro or diced green onions.
minced cilantro or diced green onions
The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
17
Beef Chili Soup
Yield: approximately 20 L or 80 x 250 mL portions
2 kg
lean ground beef, browned and fat removed
50 g
canola or olive oil
2 kg
1.15 kg
tomato sauce (recipe page 28)
1
2.84 L can red kidney beans, drained and rinsed
onions, medium dice
100 g
onion soup mix
50 g
garlic, chopped
50 g
chili powder
2 kg
carrots, medium dice
To Taste
pepper
1 kg
celery, medium dice
15 L
750 g
yams, peeled and diced
1
2.84 L can diced tomatoes
beef stock (recipe page 26 or reconstituted reduced-sodium beef stock powder)
1. Sauté the ground beef and remove excess fat. Set aside.
2. In a clean stockpot sauté onions, garlic, carrots and celery in oil until transparent.
3. Add yams. Sauté for 5 minutes more.
4. Add tomatoes, tomato sauce, kidney beans, onion soup mix, chili powder and pepper to the onion mixture. Add beef and beef stock.
5. Bring to a boil. Reduce heat and simmer for 45 minutes.
6. Serve.
Miriam Borys, Cafeteria Teaching Kitchen Instructor, Burnaby Central Secondary
18
The Burnaby Mountain Secondary Advanced Foods 12 students serve soup and bread every Wednesday from the “Soup Cellar”, so named because the kitchen is in the basement of the school. Students and staff can purchase soup, served in their own mug, and bread, or they can put a deposit on a mug which is returned when the mug is returned. Compostable spoons are provided which eventually find their way into the soil in either the school garden or greenhouse in which the herbs for the soups are grown. They’ve discovered kids love soup, especially on cold, rainy days. They’ve also discovered that puréed soup sells better – they surmise it’s because one can’t readily identify the variety of ingredients in the final product! For example, the “Cauliflower
Sweet Potato Curry” soup was a great seller – the cauliflower made it creamy and the potato made it sweet.
Cauliflower Sweet Potato Curry Soup
Yield: approximately 20 x 350 mL servings
40 mL
vegetable oil
40 mL
medium curry powder
10 mL
cinnamon
1 mL
peeled, diced sweet potatoes
90 mL
honey
freshly ground black pepper
2L
3.5 L
chopped onion
20 mL
vegetable stock (recipe page 27) or chicken stock (recipe page 25 or reconstituted reducedsodium stock powder)
crushed garlic
1L
4L
chopped cauliflower
1. In a large, non-stick saucepan sprayed with vegetable spray, heat the oil.
Sauté the garlic and onion until softened, about 5 minutes.
2. Add the curry powder, cinnamon, pepper, cauliflower, stock, sweet potatoes and honey and bring to a boil. Cover, reduce the heat and simmer for 25 minutes or until the potatoes are tender.
3. Transfer to a food processor or blender, and purée until creamy and smooth.
Return to the saucepan and thin with more stock if desired. Heat and serve.
Anthony Mah and Will Haberl, modified by Burnaby Mountain Secondary
Advanced Foods 12 students
This soup was serv ed with Honey
Whole Wheat Buns
(recipe page
84). For a nutrition ally balanced meal, add an item from both the
Milk and Alteratives and Meat and Alternatives fo od groups.
For example, add a glass of milk and bean spread fo r the bun.
19
Cream of Asparagus Soup
Yield: approximately 4 L or 16 x 250 mL servings
A
100 g
D olive oil
4L
B
chicken stock (recipe page 25 or reconstituted reducedsodium chicken stock powder)
400 g
onion, diced
200 g
celery, diced
4
garlic cloves, minced
750 mL
1 kg
asparagus, tips reserved for garnish
F
Pinch
salt
Yukon Gold potatos, diced
To Taste
pepper
600 g
C
200 mL
E
1% milk, heated
G dealcoholized white wine
16 each
thin (.5 cm) slices baguette, baked Method
1. Heat A.
2. Add B, lightly season with salt and pepper and smother for 8-10 minutes.
Do not brown.
3. Add C, and cook until volume reduces by half.
4. Add D, and simmer until the vegetables are soft, approximately 15-20 minutes.
5. Purée soup and add E.
6. Season with a pinch of salt and pepper to taste.
7. Garnish with blanched asparagus tips and fresh crostini.
Trevor Randle, Chef Instructor, Maple Ridge Secondary School
relatively gus is a le Aspara y availab op, locall e early cr
Celebrat
nd June. in May a of growth w season a ne soup. with this
20
French Lentil Soup
Yield: 8.3 L or 26/27 x 300 mL portions
80 mL
olive oil
300 g
finely chopped onions
4
2 bunches
sorrel or spinach leaves, finely sliced
cloves garlic, chopped
2 each
bay leaves
750 mL
lentils
150 g
small dice carrots
6L
chicken stock (recipe page 25 or reconstituted reducedsodium chicken stock powder)
350 g
small cube potatoes
500 mL
chopped tomatoes
24 g
salt
100 g
finely diced celery
To Taste
pepper
200 g
small dice turnip
250 mL
cooked rice (optional)
1. Sauté the onion and garlic in olive oil without colouration in a soup pot, for about 5 minutes.
2. Wash and rinse the lentils and add them to the soup pot.
3. Add the chicken stock and vegetables, except for the sorrel or spinach.
4. Bring to a boil, reduce heat and cook slowly for 1 hour.
5. Add the sorrel or spinach.
6. Season to taste and remove the bay leaves at the end of the cooking process.
Add cooked rice if desired.
Brother Victor-Antoine d’Avila-Latourette, submitted by Chef Daniel Lesnes,
Garibaldi Secondary, Maple Ridge
21
Moroccan Lentil Soup
Yield: 7.3 L or 24 x 300 mL portions
40 mL
olive oil
500 g
finely chopped onions
5
garlic cloves, chopped
15 mL
grated ginger
4L
chicken stock (recipe page 25 or reconstituted reducedsodium chicken stock powder)
625 mL
cooked cannellini beans
(see recipe page 8) or canned, drained and rinsed
500 mL
chopped tomatoes
200 g
brunoise (small cube) carrots
200 g
small dice celery
30 mL
garam masala
625 mL
lentils
15 mL
ground cardamom
625 mL
cooked garbanzo beans
(see recipe page 8) or canned, drained and rinsed
10 mL
cayenne pepper
15 mL
ground cumin
1. In a large pot, sauté the onion, garlic and ginger in the olive oil until translucent.
2. Add the chicken stock, lentils, garbanzo beans, cannellini beans, tomatoes, carrots, celery, garam masala, cardamom, cayenne pepper and cumin. Bring to a boil for a few minutes, reduce heat and simmer for about 1 hour, until the lentils are soft.
3. Purée half the soup in food processor or blender. Return the puréed soup to the pot and stir.
Brother Victor-Antoine d’Avila-Latourette, submitted by Chef Daniel Lesnes,
Garibaldi Secondary, Maple Ridge
22
Roasted Tomato and White Bean Soup
Yield: approximately 6 L or 20 x 300 mL portions
15
medium tomatoes
12
cloves garlic, minced
5 mL
kosher salt
5 mL
paprika
50 mL
canola oil
5 mL
seasoned salt
30 turns grinder whole black peppercorns
100 mL
white dealcoholized wine
2L
cooked white beans
5 mL
dried chipotle pepper
3.5 L
30 mL
balsamic vinegar
vegetable stock (recipe page 27 or reconstituted reducedsodium vegetable stock powder)
15 mL
canola oil
1
medium onion, diced
10 mL
dried chipotle pepper
1
large carrot, diced
1
bunch parsley, chopped
5
stalks celery, diced
1. Stem and cut tomatoes in half. Place into large bowl and add salt, 50 mL oil, black pepper, chipotle pepper and vinegar. Toss well.
2. Place into insert and roast in 160°C (325°F) oven for 40 minutes or until tomatoes turn soft and lightly brown. Set aside.
3. In a large stockpot, sauté onion, carrot, celery and garlic in 15 mL oil for 3 minutes.
4. Add paprika and seasoned salt and cook for 1 minute.
5. Add tomatoes, beans and stock. Bring to a simmer and simmer for 45 minutes.
6. Purée until smooth.
7. Just before serving add chipotle pepper and parsley.
L. Bourne, Culinary Instructor, New Westminster Secondary School Café
23
Smoky Pumpkin Soup
Yield: 3.9 L or 12/13 x 300 mL portions
250 g
small dice leeks
70 g
margarine, non-hydrogenated
5
bacon slices, diced
60 g
all-purpose flour
150 g
small dice carrots
250 mL
plain yogourt (2% MF or less)
750 mL
cooked pumpkin
10 mL
salt
2.5 L
chicken stock (recipe page 25 or reconstituted reducedsodium chicken stock powder)
To Taste
pepper
5 sprigs
parsley, finely chopped
1. Sauté the bacon over medium heat until it starts to become crisp, add leeks and carrots, cook for 5 minutes, add flour.
2. Add 500 mL of chicken stock and continue to cook until carrots are tender.
3. Add the cooked pumpkin and blend in food processor until puréed.
4. Place mixture into soup pot and add remaining stock and margarine.
5. Just before serving, stir yogourt into the soup.
6. Season with salt and pepper and garnish with chopped parsley.
Chef Daniel Lesnes, Garibaldi Secondary, Maple Ridge
n he autum elebrate t
C
with allowe’en r vest or H ha nal soup. this seaso
24
Chicken Stock
Yield: 8, 16 or 32 cups
x8
x16
x32
Chicken parts (backs, necks, wings, legs or thighs)
4 lbs
8 lbs
16 lbs
Cold water
16 cups
32 cups
64 cups
Onions, coarsely chopped
1
2
3
Medium carrots, peeled and coarsely chopped
1
2
3
Celery stalks, coarsely chopped
1
2
3
Sprigs parsley
1
2
3
Bay leaves
1
2
3
Large pinches dried thyme
1
2
3
1. Combine chicken parts and water in a large pot and bring to a boil.
Turn down to a simmer. Skim off the scum that rises to the top and discard.
Simmer for half an hour, skimming frequently.
2. Add onion, carrot, celery, parsley, bay leaf and thyme. Simmer uncovered for 3 hours, adding water as needed to replenish the water level.
3. Strain into a pot or other heatproof container. Cool and refrigerate.
4. Remove the fat and transfer to smaller containers. Keeps for 3 days, covered and refrigerated. Freeze for up to 3 months.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
Degrease stock by u sing a
“separato
r cup” (wit h a spout at the bott om to dra in off the stock and leave the fat behind a “degrea
),
sing mop”
, or paper towels to soak up th e fat and leave the stock beh ind. Refrigerate stock over night and skim any remain ing fat from the to
p.
25
Beef Stock
Yield: approximately 10, 20 or 30 cups
x10
x20
x30
Beef bones, sawed into 1- to 2-inch pieces
4 lbs
8 lbs
12 lbs
Onions, unpeeled and quartered
2
4
6
Carrots, scrubbed and cut into chunks
2
4
6
Celery stalks, cut into chunks
2
4
6
Bay leaves
1
Dried thyme
1
1
3
Sprigs parsley
2
4
6
Cloves garlic, unpeeled
1
2
3
Tomatoes, seeded and chopped
1
2
3
⁄4 tsp
2
⁄2 tsp
3
⁄4 tsp
1. Preheat the oven to 450°F. Arrange the bones in a roasting pan(s) in a single layer.
Roast 35-40 minutes or until browned.
2. Add the onions, carrots and celery. Roast until browned, about 30 minutes or more.
3. Transfer the bones and vegetables to a large stock pot(s), leaving behind any fat in the roasting pan. Add cold water to come 6 inches above the bones. Bring to a boil and reduce heat to a simmer. Remove any scum that rises to the top.
4. Add the bay leaf (leaves), thyme, parsley, garlic and tomato. Simmer, skimming scum off the surface, for 4-6 hours, replenishing the water level as necessary.
5. Strain, discarding the bones and vegetables. Refrigerate overnight and remove the fat from the surface.
4. For easier storage and a stronger flavour, reduce the stock by half. Refrigerate up to
3 days or freeze until needed.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing.
Vancouver Community Kitchen Project www.communitykitchens.ca
to store
The easiest way them in stocks is to seal d freeze in zip lock bags an hen frozen, a single layer. W stacked in the bags can be the freezer.
26
Fish Stock
Yield: 4, 8 or 12 cups
x4
x8
x12
Vegetable oil
1 tsp
2 tsp
1 tbsp
Small onions, chopped
1
2
3
Leeks, white and light green part only, chopped
1
2
3
Celery stalks, chopped
1
2
3
Small carrots, chopped
1
2
3
Sprigs parsley
2
4
6
Fish bones, from lean white fish only, cut into pieces
1 1⁄2 lbs
3 lbs
4 1⁄2 lbs
Water
5 cups
10 cups
15 cups
1. Over medium heat, heat the oil in a large, heavy pot and sauté the vegetables until soft.
2. Add the parsley, fish bones and water. Bring to a boil. Reduce heat and simmer, uncovered, for about 30-40 minutes, skimming off the scum as it rises to the top.
3. Strain and cool. Refrigerate for up to 3 days or freeze for up to 3 months, until needed.
Vegetable Stock
Yield: approximately 16, 32 or 48 cups
Recipes reprinted from Many
Hands: Community Kitchens
Share Their Best © 2005 with permission of Community
Kitchens Publishing. Vancouver
Community Kitchen Project www.communitykitchens.ca Vegetable oil
4 tbsp
1
3
Medium onions, chopped
4
8
12
Celery stalks, chopped
2
4
6
Medium carrots, sliced
2
4
6
Small white turnips, chopped
1
2
3
Heads garlic, unpeeled and cut in half crosswise
1
2
3
Mushrooms, chopped
1
⁄2 lb
1 lb
1 1⁄2 lbs
2
4
6
2
4
6
Water
2. repeat, using the already-made vegetable stock as the liquid in the recipe.
x32
Bay leaves
1. make the stock.
x16
Tomatoes, chopped
To make a double-strength stock:
20 cups
40 cups
60 cups
⁄2 cup
x48
⁄4 cup
1. In a large pot, heat the vegetable oil over medium-high heat. Add the onions, celery, carrots, turnips, garlic and mushrooms. Cook, stirring occasionally, until the vegetables soften, about 15 minutes.
2. Add the tomatoes, bay leaves and water. Bring to a boil, then turn down to a simmer.
Cook for 1 hour.
3. Strain, pressing down on the solids to extract the flavour.
Cool and refrigerate for up to 3 days or freeze for up to 3 months for longer storage.
27
Tomato Sauce
Yield: approximately 15 to 16 L or 125 x 125 mL portions
250 mL
canola oil
3 kg
onion, diced
1. Sauté onions and garlic in oil until the onions are lightly browned.
100 g
garlic, minced
2. Add tomato paste and spices.
500 g
tomato paste
3. Sauté for another minute.
30 mL
dried basil
45 mL
dried oregano leaves
4. Add remaining ingredients and simmer, covered, on a very low heat for 2 hours.
15 mL
dried rosemary
2
bay leaves
30 mL
black pepper
5
2.84 L cans tomatoes, no added salt
50 mL
Worcestershire sauce
5. Adjust seasoning.
The Rocky Mountain Café, David Thompson Secondary School Cook Training, Invermere
28
Alfredo Sauce
Yield: approximately 3 L or 24 x 125 mL portions
30 g
margarine, non-hydrogenated or butter
2L
1% milk
50 mL
dealcoholized white wine
100 mL
canola oil
2 mL
kosher salt
12
cloves garlic, minced
whole black peppercorns
2
whole bay leaves, broken in half
30 turns grinder 1 mL
ground nutmeg
2
whole cloves
100 g
parmesan cheese, grated
125 g
all-purpose flour
This sauce served over
200 mL whole grain pasta, garnished with a small portion (15 mL) parmesan cheese, makes a great
“Mini Pasta Bowl”.
Pump up the nutrition by serving with a side of veggies or salad.
1. Over medium-low heat, melt margarine or butter with oil in a medium pot.
Add, garlic, bay leaves and cloves. Cook for 2 minutes.
2. Add flour and cook for 5 minutes, making sure not to burn.
3. Pour in half of the milk and whisk until smooth.
4. Add remaining milk, wine, salt, pepper and nutmeg.
5. Over low heat, bring sauce to a simmer. Simmer until thick, about 7 minutes, while constantly stirring so sauce will not burn.
6. Add parmesan cheese 5 minutes before serving.
L. Bourne, Culinary Instructor, New Westminster Secondary School Café
Prepare a low-fat white sauce by making some alterations to a traditional whi te sauce. Use skim, 1%, 2%, or evaporated milk instead of whole milk.
Instead of all-pu rpose flour, use cake flour, which is higher in starch.
29
Roasted Red Pepper Pasta Sauce with
Caramelized Onions
Yield: approximately 3 L or 24 x 120 mL portions
8
large red peppers, halved
15 mL
paprika
15 mL
red wine vinegar
50 mL
balsamic vinegar
15 mL
canola oil
1.4 L
canned tomatoes, no added salt
20 turns grinder whole black peppercorns
15 mL
seasoned salt
50 mL
canola oil
50 mL
canola oil
2
large red onions, sliced
2
large onions, sliced
3
large yellow onions, sliced
12
cloves garlic, minced
1
bunch fresh parsley, chopped
15 mL
oregano
1. Combine peppers with red wine vinegar, oil and pepper, grill until soft, about 5 minutes.
2. Dice the peppers and set aside.
3. In a medium sauce pan, sauté onions in oil. Add garlic, oregano and paprika and cook for
3 minutes on low heat. Add the balsamic vinegar and cook for 2 minutes to reduce.
4. Add tomatoes, seasoned salt and the diced peppers. Simmer for 30 minutes.
5. Purée until smooth.
6. Sauté onions in oil over low heat until caramelized.
7. Serve sauce over whole wheat pasta and top with caramelized onions and parsley.
L. Bourne, Culinary Instructor, New Westminster Secondary School Café
30
Special Tomato Sauce
Yield: approximately 1.25 L or 10 x 125 mL portions
2 cloves
garlic, minced
(or 30 mL garlic powder)
25 mL
dried oregano
25 mL
dried basil
1
large onion, chopped
(or 30 mL onion powder)
1
bay leaf
30 mL
oil
5 mL
dried thyme
300 g
lean ground beef
For Spicy Sauce add:
1
796 mL can tomatoes
30 mL
Mexican chilli powder
1
398 mL can tomato sauce
15 mL
cayenne powder
1
156 mL can tomato paste
1. Sauté the onion and garlic in the oil until soft.
2. Add the ground beef and cook until all the pink is gone. Drain off any fat.
3. Add all the tomato products and then the dried herbs. Add the “Spicy Sauce” ingredients at the same time, if using. Bring to a boil and then reduce the heat to simmer for at least
30 minutes.
4. Taste the sauce and season with more spice as desired.
Vernon Secondary School Cafeteria Program
31
Roasted Tomato Sauce
Yield: 2 L or 20 x 100 mL servings
50 mL
olive oil
50 mL
brown sugar
15
medium tomatoes, halved
100 mL
dealcoholized red wine
2
large onions, sliced
125 mL
tomato paste
3 mL
chipotle pepper
500 mL
15 mL
oregano
5 mL
seasoned salt
vegetable stock (recipe page 27 or reconstituted reduced-sodium vegetable stock powder)
8
cloves garlic, minced
30 turns grinder whole black peppercorns
1. Combine olive oil, tomatoes, onions, chipotle pepper, oregano, seasoned salt, garlic and black pepper into insert. Roast at 190°C (375°F) for 30 minutes.
2. Pour roasted tomato and onion mixture into medium saucepan. Add the sugar, wine and tomato paste and bring to a simmer for 30 minutes.
3. Purée sauce.
L. Bourne, Culinary Instructor, New Westminster Secondary School Café
od served with
This sauce is go a (page 65) the Roasted Bas
Corn Risotto and Barley and
(page 42).
32
Salads and Sides
Feature vegetables, fruit, whole grains, lean meats and/or legumes in salads. Keep vegetable dishes simple; with no added fat, sugar, or salt they are always Choose Most items.
Use BC grown vegetables and fruit in season whenever possible (see availability chart on page 9).
How to assess an acceptable amount of added fat:
How to assess an acceptable amount of added sugar:
Servings of recipe
Servings of recipe
Fat called for is less than
Sugar called for is less than
(no.)
(mL)
(g)
(no.)
(mL)
(g)
1
10
9
1
10
8
12
125
115
12
120
100
50
500
460
50
500
420
Use the tables to assess an acceptable amou nt of added fat, salt, and su gar when making salad dr essings. If the salad is made w ith higher fat or salty ingredie nts, such as cheese and oliv es, use less fat and salt in the dressing. How to assess an acceptable amount of added salt:
Servings
of recipe
Salt called for is less than
(no.)
(mL)
(g)
1
–
–
12
5
6
50
20
24
33
Greek Pasta Salad
Yield: approximately 25 x 250 mL portions
Salad ingredients
Dressing ingredients
1 kg
whole wheat pasta
200 mL
red wine vinegar
250 g
diced red peppers
200 mL
olive oil
250 g
diced green peppers
200 mL
water
250 g
diced yellow peppers
100 mL
lemon juice
500 g
English cucumber, cut into small cubes
30 mL
Dijon mustard
60 mL
minced garlic
250 g
medium tomatoes, seeded and chopped
3 mL
black pepper
75 mL
500 g
feta cheese, crumbled
fresh oregano or basil, minced (or 15 mL dried)
250 g
minced red onions
200 g
black olives, pitted and sliced
1. Bring a saucepan of water to boil and add a pinch of salt. Cook pasta.
2. While the pasta is cooking prepare all of the remaining ingredients.
Put into a large bowl.
3. Mix the dressing ingredients in a small bowl and let sit until pasta is ready.
4. When pasta is cooked, strain it and rinse under cold water until it is cool.
Drain well.
5. Add the pasta to the other ingredients and pour the dressing over the salad.
6. Toss to mix.
The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
34
Chili Ginger Rice Noodle Salad
Yield: approximately 30 x 300 mL portions
1.3 kg
rice noodles, cooked as per package directions
40 g
gingerroot, minced
4
small red chilies, minced
1
medium red onion, sliced thin
50 mL
lime juice
100 mL
unseasoned rice vinegar
1
head cabbage, sliced thin
250 mL
tomato paste
3
medium red peppers, sliced thin
50 mL
brown sugar
300 mL
cold water
300 mL
canola oil
1
bunch fresh cilantro, chopped 15 mL
reduced-sodium soy sauce
3
medium green peppers, sliced thin
2
large carrots, julienned
4
stalks celery, julienned
10
cloves garlic, minced
1. Combine the cooked noodles, onion, cabbage, peppers, carrots and celery in a large bowl. Toss lightly.
2. In a medium bowl, combine the garlic, gingerroot, chilies, lime juice, vinegar, tomato paste, sugar, water, oil, cilantro and soy sauce. Add to the noodles and vegetables and toss lightly to mix.
L. Bourne, Culinary Instructor, New Westminster Secondary School Café
35
Oriental Salad with Beef
Yield: approximately 20 x 150 g portions
680 g
cold, well trimmed, lean cooked roast beef
110 g
chopped green onions
110 g
sliced almonds, toasted
500 g
bean sprouts
680 g
450 g
snow peas, blanched
shredded Chinese cabbage 230 g
julienned carrots
300 mL
340 g
sliced water chestnuts, canned, drained
Oriental Vinaigrette
(recipe follows)
1. Slice the beef into thin strips.
2. About 2 hours before serving, marinate the beef in some (approximately
150 mL) Oriental Vinaigrette.
3. Mix together the bean sprouts, snow peas, carrots, water chestnuts, green onions and almonds.
4. Add the mixed vegetables to the beef. Season with remaining vinaigrette.
Toss well.
Oriental Vinaigrette
Yield: 790 mL or approximately 50 x 15 mL portions
200 mL
unseasoned rice vinegar 15 g
grated ginger
4g
black peppercorns, crushed
60 mL
soy sauce
5 mL
chopped garlic
450 mL
vegetable oil
2 mL
hot red pepper sauce
60 mL
sesame oil
pinch
salt (if needed)
1. Combine all the ingredients except salt in a bowl and mix well.
2. Taste the dressing and add salt if necessary (the soy sauce may contain enough salt).
3. Mix or stir again before using.
Chef Daniel Lesnes, Garibaldi Secondary, Maple Ridge
36
Taboule
Yield: approximately 20 x 150 g portions
500 g
(650 mL)
couscous
14 g
salt per litre boiling water
6
1
⁄4
onion, small dice
2
chives, finely chopped
50 mL
chopped parsley
tomatoes cut in wedges
30 mL
chopped mint
1
cucumber, sliced
10 mL
dried tarragon
1
green pepper, small dice
100 mL
olive oil
1
red pepper, small dice
150 mL
lemon juice
15
black olives (kalamata)
1. Measure by volume the couscous and put in a shallow dish.
2. Pour the equal amount of salted boiling water over the couscous.
3. Let the couscous swell for 5 minutes, covered, then stir with a fork to separate the grain.
4. Cut all the vegetables.
5. Chop the chives, parsley and mint, keeping the mint separate.
6. Mix all the ingredients thoroughly and season to taste.
7. Chill before serving and decorate with the mint.
Al Badia, submitted by Chef Daniel Lesnes, Garibaldi Secondary, Maple Ridge
37
Taco Salad
Yield: 12 x 500 mL portions
750 g
extra lean ground beef
325 mL
water
1
onion, diced
5 mL
salt
750 mL
cooked kidney beans
(recipe page 8) or
1 1⁄2 cans (540 mL each), drained and rinsed
50 mL
chili powder
1
head romaine lettuce, chopped
12
green onions, sliced
250 mL
grated cheddar cheese
750 mL
corn chips, crushed
325 mL
reduced-calorie French salad dressing
1. Heat a non-stick frying pan over medium heat. Fry ground beef until no pink remains, breaking into very small pieces. Add diced onion and cook until onion is tender.
2. Stir kidney beans, salad dressing, water, salt and chili powder into beef mixture and simmer for 5 minutes.
3. Combine lettuce and green onions in a large bowl. Add the cheese and corn chips* and toss lightly.
4. Add the meat mixture and toss. Serve immediately.
*Alternatively sprinkle corn chips (approximately 60 mL per portion) on top of each serving of the meat mixture, so the chips stay crisp.
Jennifer L. Lactin, Home Economics Teacher, Home Economics Department Head,
Seycove Secondary School, North Vancouver
38
Limit trans fat – read the
Nutrition Facts Table and choose a corn chip that contains no trans fat.
Or, read the ingredient list and choose a product that does not contain the words ‘hydrogenated’,
‘partially hydrogenated’,
‘margarine’ or ‘shortening’.
Tomato, Feta and Wheat Berry Salad
Yield: approximately 20 x 300 mL portions
Step 1
Step 2
800 g
wheat or rye berries, cooked
(recipe page 5)
12
cloves garlic, minced
2
medium lemons, juiced, one zested
5
medium tomatoes, diced
150 mL
unseasoned rice vinegar
1
large cucumber, diced
10 mL
sugar
1
medium purple onion, minced
1
2.5-cm piece gingerroot, minced
2
stalks celery, diced
10 mL
Dijon mustard
2
large bunches spinach, sliced
100 mL
olive oil
1
bunch fresh parsley, minced
100 mL
canola oil
100 g
feta cheese, shredded
2 mL
kosher salt
40 turns grinder whole black peppercorns
1
pinch cayenne pepper
5 mL
dried dill
10 mL
Students may be unfamiliar with many whole grains. Let them taste before committing – offer small free samples, a “low risk” way for students to try new foods.
dried mint
1. Combine Step 1 into a large bowl. Mix lightly.
2. Combine Step 2 into a medium bowl and whisk until smooth. Pour over Step 1 and mix thoroughly.
L. Bourne, Culinary Instructor, New Westminster Secondary School Café
ell in works w y whole gra
An
pot ubstitute is salad. S in th or bulgar ut berries m eat barley, ka for the wh
(medium)
ral wheat 5 for gene
See page berries. ing bout cook rmation a info kage w the pac s, or follo grain . directions 39
Middle Eastern Chickpea, Parsley and
Cabbage Salad
Serves approximately 8, 16 or 24
x8
x16
x24
Dried chickpeas or 19 oz cans chickpeas, drained and rinsed
3 cups
6 cups
9 cups
2
4
6
Lemon juice
6 tbsp
3
⁄4 cup
1 1⁄4 cup
Cloves garlic, minced
2
4
6
Salt
1 tsp
Pepper
1
1
3
Dried mint
1 tbsp
2 tbsp
3 tbsp
Dried oregano
1 tsp
2 tsp
1 tbsp
Vegetable oil
1
⁄2 cup
1 cup
1 1⁄2 cups
Parsley, finely chopped
1 cup
2 cups
3 cups
Green onions, thinly sliced
6
12
18
Green cabbage, cored and finely shredded
1
⁄2 lb
1 lb
1 1⁄2 lbs
⁄4 tsp
2 tsp
⁄2 tsp
2 tsp
⁄4 tsp
1. In a large pot cover the chickpeas with plenty of cold water and bring to a boil.
Turn down to a simmer, cover and cook for 3-4 hours until tender, adding more water as necessary to keep the chickpeas covered. Drain.
2. Stir the lemon juice, garlic, salt, pepper, mint and oregano together. Stir into the warm chickpeas. Let stand for an hour, or cover and refrigerate for as long as overnight.
3. Add the oil, parsley, green onion and cabbage. Toss well. Keeps for 3-4 days, covered and refrigerated.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
40
Soba Noodle Salad
Yield: approximately 18 x 250 mL portions
720 g
buckwheat noodles
30 mL
sesame oil
450 g
snow or sugar snap peas or celery
30 mL
soy sauce
90 mL
unseasoned rice or red wine vinegar
3
red peppers, thinly sliced or finely chopped
5 mL
pepper
6
green onions, chopped
5 mL
salt
60 mL
canola oil
1. Bring water to a boil and parboil peas for 1 minute. Remove with slotted spoon and rinse under cold water. If using celery, do not parboil.
2. Use the same water to cook the noodles to al dente stage, about 6 minutes, then drain and rinse with cold water.
3. Chop peas or celery thinly on a diagonal.
4. Combine canola oil, sesame oil, soy sauce, vinegar, pepper and salt and mix well.
5. Combine the noodles, vegetables and dressing in a large bowl, tossing until mixed well.
Susan Petersen, Home Economics Teacher, Churchill Secondary, Vancouver
41
Barley and Corn Risotto
Yield: 5 L or 20 x 250 mL servings
1L
barley
5 mL
seasoned salt
1
medium red onion, minced 30 turns grinder whole black peppercorns
2
stalks celery, minced
1.5 L
1
medium carrot, minced
8
cloves garlic, minced
vegetable stock (recipe page 27 or substitute reduced-sodium vegetable stock powder)
1L
frozen corn, thawed
1 bunch
parsley, minced
1
medium red pepper, minced 50 mL
grated parmesan cheese
1. Cook barley in boiling water for 7 minutes. Strain, rinse well and set aside
(barley will be cooked 50%).
2. Sweat off onions, celery, carrot, garlic and corn.
3. Add dry spices and cook for 2 minutes.
4. Add barley and half of the vegetable stock. Cook over low heat until the liquid is almost gone.
5. Add remaining stock and cook until dry. Add more stock or water if needed until barley is cooked.
6. Add parsley and cheese 5 minutes before serving.
L. Bourne, Culinary Instructor, New Westminster Secondary School Café
served with
This dish is good a (page 65) the Roasted Bas mato Sauce and Roasted To
(page 32).
42
How to assess the acceptable amount of added fat:
How to assess the acceptable amount of added salt:
Servings of recipe
Servings of recipe
Fat called for is less than
Salt called for is less than
(no.)
(mL)
(g)
(no.)
(mL)
(g)
1
5
5
1
1
1
12
60
55
12
7
9
50
250
227
50
30
37
Prepare vegetable dishes simply; with no adde d fat, salt or sugar they are al ways Choose
Most items. Use th e table to assess an acceptab le amount of added fat or salt.
Add only very small amounts, if at all, of sugar, to vegetabl e or fruit side dishes.
Steamed Asian Vegetable Medley
Yield: Allow 175 mL assorted vegetables per serving
Offer more vegetables and fruit through a salad bar. Feature locally grown produce and produce from school gardens and greenhouses. Check out A Fresh Crunch in
School Lunch – the BC
Farm to School Guide at www.phabc.org/ farmtoschool Ingredients: Choose a selection from each of the colour groups
Green: Sugar snap peas, snow peas, finely chopped bok choy, chopped spinach
Yellow/orange: Baby corn, julienned yellow or orange bell peppers, yellow squash slices, carrot slices
Red: Julienned red bell peppers, cherry tomatoes, radishes
White: Bean sprouts, water chestnuts, turnip strips
1. In a medium saucepan, bring
250 mL water to boil. Place steamer basket over boiling water and fill with vegetables. Drizzle with a small amount of sesame oil and soy sauce. Cover and steam until vegetables are tender-crisp.
2. Transfer to a serving dish and sprinkle with toasted sesame seeds, if desired.
Sesame oil
Soy sauce
Toasted sesame seeds (optional)
Recipe reprinted from Simply Great Food:
250 quick, easy & delicious recipes
© 2007 with permission of Dietitians of Canada.
Published by Robert Rose Inc. www.dietitians.ca
43
as a “starch”,
Often thought of vegetable that is the potato is a s and low in fat high in nutrient w the potato is and salt. It’s ho added to it that oked or what is co it is a healthy affects whether ple, deep-frying choice. For exam and sour cream or adding butter less healthy. make potatoes
Kids love fries – and they can have them too.
Make baked “fries” instead of deep-frying!
Preheat a sheet or roasting pan in a 200°C (400°F) oven.
Cut potatoes into wedges. Toss potato wedges in a small amount of olive oil (about 25 mL for 900 g potatoes), sprinkle with herbs of choice (e.g., rosemary, garlic, black pepper) and a small amount of salt (about 2 mL). Spread the potatoes in a single layer on the preheated pan, and roast until browned on one side, about 20 minutes. Turn the wedges and continue roasting about 25 minutes until they are golden brown on the second side and tender.
Homemade Sweet Potato Fries
Yield: 12 portions
6
medium sweet potatoes or yams (about 1.8 kg)
To Taste
seasonings of choice
(suggest oregano, basil)
60 mL
olive oil
To Taste
pepper
30 mL
paprika
To Taste
salt, up to 7 mL
1. Preheat the oven to 200°C (400°F).
2. Wash and peel sweet potatoes or yams (or leave the skin on if desired).
Cut each into 2.5-cm strips or wedges and put into a large bowl.
3. Add the olive oil, paprika and seasonings to the bowl and toss sweet potatoes or yams until evenly coated.
4. Place oiled strips on a foil covered baking sheet.
5. Bake for 15 minutes on one side. Turn them over and bake
15 minutes on the other side. If desired, crisp further by putting under broiler for 2 to 3 minutes.
Ann Marie Jury, Home Economics Teacher, South Kamloops
Senior Secondary, Kamloops, adapted and reprinted with permission from Low-Glycemic Meals in Minutes by
Laura Kalina and Cheryl Christian
44
Dijon Scalloped Potatoes
Yield: 18 x 75 mL portions
2.5 kg
baking potatoes, peeled and thinly sliced
1L
2% milk
125 mL
grainy Dijon mustard
250 mL
thinly sliced red onions
90 mL
chopped parsley
3 cloves
garlic, crushed
300 mL
125 mL
skim milk yogourt
125 mL
1% cottage cheese
shredded reduced-fat cheese
(e.g. cheddar, mozzarella or a combination) 45 mL
parmesan cheese
45 mL
pimentos (optional)
1. Preheat oven to 180°C (350°F).
2. Dry sauté onions and garlic until tender.
3. Reduce heat to low and add the yogourt, cottage cheese, milk and mustard.
Cook together for about 5 minutes.
4. Remove from heat and stir in 45 mL of parsley.
5. In a greased shallow hotel pan, put in half the potatoes and half the sauce.
Top with the rest of the potatoes and then the rest of the sauce. Top with the cheeses and pimentos if using.
6. Bake for 50 to 60 minutes or until potatoes are tender.
Let stand for 5 minutes and then garnish with the remaining parsley.
Vernon Secondary School Cafeteria Program
Roast seasonal vegetables to serve hot as a side dish, or chill and serve as a salad. Roast vegetables together that require about the same length of cooking. For example roast yams, potatoes, turnips, beets and rutabagas together, while on another tray roast mushrooms, peppers, zucchini, eggplant, fennel, onion and garlic.
Wash the vegetables and peel if desired. Cut them into pieces that are about the same size to ensure even cooking. Toss with a small amount of vegetable oil if desired (about
25 mL/8 servings), and roast in a baking dish in a 160°C (325°F) oven until tender. Add minced rosemary, thyme or basil near the end of roasting if desired. Toss with balsamic vinegar, pepper and a light sprinkling of salt.
45
Caponata
Yield: 16 x 125 mL servings
960 mL
(~480 g)
small broccoli florets
2
bunches Swiss chard, stems and center vein removed, cut crosswise into 2-cm strips
50 mL
1
stalk celery, small dice
2
cloves garlic, minced
100 mL
raisins
350 mL
reduced-sodium tomato sauce
50 mL
red wine vinegar
extra virgin olive oil, divided
30 mL
sugar
2
medium onions, chopped
100 mL
pine nuts
500 g
Asian or regular eggplant, small cube
4 mL
salt
4 mL
ground black pepper
1. Steam the broccoli and the chard over water until brightly coloured and tender.
2. Heat 25 mL of the oil in a medium skillet over medium-high heat. Add the onion and sauté until it starts to brown, about 5 minutes.
3. Add the remaining oil, and then arrange the eggplant cubes in 1 layer in the pan. Cook
3 minutes. Stir to turn cubes, and cook 3 minutes, or until the eggplant is lightly colored.
4. Add the celery, garlic, raisins and tomato sauce. Add the steamed vegetables and mix to combine. Cook over low heat, covered, until the broccoli is very soft, 10 minutes, stirring occasionally.
5. Meanwhile, in a small bowl, combine the vinegar and sugar. Add them to the skillet.
Add the pine nuts and cook 2 minutes, stirring 3 or 4 times. Season with salt and pepper.
6. Transfer the caponata to a container and set aside to cool to room temperature.
Serve immediately or cover and refrigerate until ready to serve.
Miriam Borys, Cafeteria Teaching Kitchen Instructor,
Burnaby Central Secondary, adapted and reprinted with permission from the American Institute for Cancer Research www.aicr.org
46
d French bread
Ser ve on toaste as a condiment as an appetizer, or tofu, with chicken, fish green salad. or in place of a e a good
Mushrooms mak gplant. alternative to eg
Apple and Rutabaga Crisp
Yield: 8 portions
1
large rutabaga or turnip
pinch
cinnamon
7 mL
margarine, non-hydrogenated
50 mL
all purpose flour
15 mL
apple juice
50 mL
quick rolled oats
2
apples
75 mL
brown sugar (not packed)
50 mL
brown sugar (not packed)
15 mL
margarine, non-hydrogenated
⁄2
lemon, juiced
1
1. Peel, dice and steam the rutabaga until soft enough to mash. Add margarine.
2. Peel, core and slice the apples. Toss with lemon juice, brown sugar and cinnamon.
3. Lightly grease a 2 L (11-in x 8-in) casserole dish. In alternate layers, spread rutabaga and apple, ending with rutabaga. Combine crust ingredients until crumbled and pat on top of casserole. Bake at 180°C (350°F) for 1 hour.
Karen Birkenhead, Registered Dietitian
47
Dips and Dressings
Tasty dips and dressings are a great way to get reluctant vegetable eaters to try their veggies!
e of eggs or
Use tofu in plac oducts in high-fat dair y pr d dressings and eamy-style sala cr can be a hard mayonnaise. Tofu
– offer small, sell to students n introducing free samples whe
Marketing tofu something new. alternative may as a vegetarian students. appeal to some
48
Prepare homemade dressings rather than use ready-to-serve • Use lower fat products
(e.g., reduced-fat mayonnaise) instead of regular products.
Substitute buttermilk, puréed cottage cheese or yogourt for sour cream.
• Use yogourt cheese in place of cream cheese or sour cream. Make it by draining plain yogourt through cheesecloth or a coffee filter, overnight in the refrigerator.
• Emphasize herbs, fruit juices (e.g., lemon, orange), vinegars, spices, garlic, garlic powder, ginger, etc. for flavouring rather than salts
(e.g., garlic, celery, and onion salts).
• Serve fresh vegetables, oven-toasted pitas or tortillas with a high-protein, low-fat dip (e.g., bean dip, hummus).
Tofu Caesar Dressing
Yield: approximately 8 x 25 mL portions
30 mL
lemon juice
1. Combine all ingredients in a food processor and process until smooth.
Taste, and if too acidic add a pinch of sugar.
30 mL
water
5 mL
Dijon mustard
1 mL
salt
100 mL
soft or silken tofu
3 mL
minced garlic
15 mL
olive oil
30 mL
grated parmesan cheese
To Taste
ground pepper or chili flakes
Students may be reluctant to try this dressing when they see “tofu” in the name, but once they do they like it! Let them check it out first by offering small, free samples.
The Rocky Mountain Café, David Thompson
Secondary School Cook Training, Invermere
2. Serve 25 mL portions with salad made with diced romaine and croutons or a mix of greens.
essing with
Prepare salad dr of oil, vinegar, equal amounts r with herbs, and water. Flavou ices, lemon dr y mustard, sp garlic. Cover juice, ginger or and refrigerate.
What’s an ap propriate amount to se rve? • Salad dressi ngs and side sauces/condim ents:
5 to 15 mL for m ost items.
Oriental Vinaigrette
Yield: 790 mL or approximately 50 x 15 mL portions
200 mL
unseasoned rice vinegar
60 mL
soy sauce
450 mL
vegetable oil
60 mL
sesame oil
15 g
grated ginger
4g
black peppercorns, crushed
5 mL
chopped garlic
2 mL
hot red pepper sauce
pinch
1. Combine all the ingredients except salt in a bowl and mix well.
salt (if needed)
2. Taste the dressing and add salt if necessary (the soy sauce may contain enough salt).
3. Mix or stir again before using.
Chef Daniel Lesnes, Garibaldi Secondary, Maple Ridge
49
How do you know if a salad dressing recipe contains a lot or a little fat, sugar, or salt?
How to assess an acceptable amount of added fat:
How to assess an acceptable amount of added sugar:
How to assess an acceptable amount of added salt:
Servings of recipe
Servings of recipe
Servings of recipe
Fat called for is less than
Sugar called for is less than
Salt called for is less than
(no.)
(mL)
(g)
(no.)
(mL)
(g)
(no.)
(mL)
(g)
1
10
9
1
10
8
1
–
–
12
125
115
12
120
100
12
5
6
50
500
460
50
500
420
50
20
24
Dip for Vegetables
Yield: approximately 80 x 30 mL portions
1L
low-fat plain yogourt
(skim, 1%, 2%)
15 mL
Dijon mustard
1L
reduced-fat mayonnaise
15 mL
minced garlic
Optional additions:
15 mL curry powder
250 mL
lemon juice
15 mL lemon zest
80 mL
minced green onions
80 mL
minced parsley
15 mL
dried dill weed
The Rocky Mountain Café, David Thompson
Secondary School Cook Training, Invermere
50
1. Combine all ingredients in mixing bowl. Divide into 30 mL portions and serve with assorted raw vegetables.
Hummus
Yield: approximately 36 x 85 mL portions
2 kg
cooked chick peas (recipe page 8) or 1 can (2.84 L), drained and rinsed)
250 mL
water
250 mL
fresh lemon juice
500 mL
tahini (sesame paste)
45 mL
minced garlic
250 mL
chopped fresh parsley
3 mL
cayenne (or to taste)
15 mL
salt water 1. Purée all ingredients in batches in a food processor until creamy.
Add water to reach the desired consistency. The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
Use hummus as a spread on sandwiches, bagels and pitas, or as a dip, with fresh vegetables, pita or tortilla chips. Make your own chips (recipe page 52) or find chips that fit into the Choose Most and Choose Sometimes categories at www.brandnamefoodlist.ca.
51
Tortilla Chips
Yield: 16 portions, 8 chips per portion
16
small, 20-cm (8-in) whole wheat flour tortillas
30 mL
olive oil seasonings of choice
(Italian, garlic and red pepper, lemon and herb)
60 mL
parmesan cheese
1. Preheat oven to 190°C (375°F).
2. Lightly spread olive oil on top of each tortilla with brush or paper towel. Stack
4 tortillas, then with kitchen scissors or a long knife, cut into eight triangles or wedges. Repeat until all 16 tortilla have been cut.
3. Place on cookie sheet. Sprinkle with seasonings and parmesan cheese and bake for 10-12 minutes. Watch carefully so as not to over bake!
Limit trans fat – read the
Nutrition Facts Table and choose a tortilla that contains no trans fat. Or, read the ingredient list and choose a product that does not contain the words
‘hydrogenated’, ‘partially hydrogenated’, ‘margarine’ or ‘shortening’.
4. Store in an airtight container at room temperature.
Ann Marie Jury, Home Economics Teacher, South Kamloops Senior Secondary, Kamloops.
Recipe adapted and reprinted with permission from Low-Glycemic Meals in Minutes by
Laura Kalina and Cheryl Christian
Serve with hu mmus (recipe page
51), tzatziki or salsa for a g reat snack.
52
Pasta and Pizza
Kids love pasta and pizza and the options for sauces and toppings are seemingly endless, limited only by the imagination!
Pasta Primavera
Yield: approximately 15 x 500 mL portions
10 mL
salt
3
yellow peppers, sliced
2.25 L
rotini noodles
1.5 L
15 mL
oil
1 ⁄2
small onion, diced
tomato sauce (recipe page 28) or commercial reduced-sodium 6
cloves garlic, minced
25 mL
dried basil
12
mushrooms, sliced
To Taste
pepper
6
small zucchini, sliced
Optional ingredients
3
red peppers, sliced
• broccoli and peas
1
• parmesan cheese
1. Fill to three-quarters a large pot with cold water (approximately 8 L).
Add 10 mL salt and bring to a boil.
2. When the water is boiling, add the rotini. Stir occasionally until al dente, about 7-10 minutes.
3. Heat oil in a saucepan over medium heat. Add onion and turn heat down to medium-low. Cook until soft, about 3 minutes.
4. Add minced garlic. Cook for 1 minute longer.
5. Add vegetables to onion mixture. Cook until tender-crisp, about 3 minutes.
6. Add tomato sauce and basil. Turn the heat up to medium and bring sauce to a boil. Lower heat and simmer for 10 minutes.
Emphasize whole wheat noodles, and sauces that are rich in vegetables and lower in fat and sodium
• Make red sauces more often than white sauces.
• Brown and drain the fat off of ground meat products.
• Use no added salt tomato products. • Use small amounts of cheese, if at all, to garnish.
7. Add pepper to taste.
8. Stir pasta and sauce together. Sprinkle with parmesan cheese if desired.
Jennifer L. Lactin, Home Economics Teacher, Home Economics Department Head,
Seycove Secondary School, North Vancouver
53
Rotini with Chorizo Sausage
Yield: approximately 16 x 300 g portions
60 mL
olive oil
500 g
chorizo sausage
250 mL
2
cans (596 mL each) diced tomatoes
chopped onions
1 kg
rotini noodles
250 mL
chopped green peppers
80 mL
chopped parsley
250 mL
chopped red peppers
250 mL
reduced-fat parmesan cheese cilantro sprigs
1. Cook the sausage in 30 mL of oil. Remove when cooked, drain off the fat and cut the sausage into rounds.
2. In the same pan, lightly sauté the onions and peppers in the remaining oil. Add the diced tomatoes and simmer together for 8-10 minutes.
3. Cook the pasta to al dente. Drain the pasta and place into a large pot. Add the cooked sausage and the sautéed vegetables.
4. As each plate is dished, top with chopped parsley, 15 mL parmesan cheese and a sprig of cilantro.
Vernon Secondary School Cafeteria Program
eal to add up
It’s easy for a m grain servings to four or more ost people!),
(too much for m e portion size depending on th d is offered and whether brea ain portions as well. Limit gr od Guide to one or two Fo
250 mL).
Ser vings (125 to
54
Chickpea and Zucchini Curry
Serves 6, 12 or 18
x6
x12
x18
Oil
2 tbsp
3 tbsp
4 tbsp
Small onions, diced
1
2
3
Cloves garlic, minced
1
2
3
Medium zucchini, thinly sliced
2
4
6
Large tomatoes, chopped
2
4
6
14-oz cans of chickpeas, drained and rinsed
1
2
3
Curry powder
2 tsp
4 tsp
1 tbsp
Tomato paste
1 tbsp
2 tbsp
3 tbsp
Salt and pepper
To taste
To taste
To taste
Dried pasta
1 lb
2 lbs
3 lbs
1. In a large frying pan, heat the oil over medium heat. Add the onion, garlic and zucchini and cook, stirring occasionally, until tender. Stir in the tomato, chickpeas, curry powder and tomato paste. Reduce the sauce to low and cook until slightly thickened, 5-6 minutes.
Season to taste.
2. While you are preparing the other ingredients, cook the pasta in a large pot of rapidly boiling, salted water. Drain and toss with the zucchini mixture and season to taste.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
55
Emphasize whole grain crust, and vegetables and fruit
• Use whole grain or 50% whole wheat crust.
• Use two or more vegetable or fruit toppings, such as mushroom, tomato, onion, broccoli, spinach, cauliflower, bell pepper and pineapple. Limit high-fat and high-sodium ingredients
• Emphasize low-sodium tomato sauce over white or barbeque sauces. • Use small amounts of shredded low-fat cheese. Avoid processed cheese. Feature vegetable and fruit toppings.
• Limit deli meats and favour lean meats, poultry and alternatives such as tofu and legumes.
• Enhance flavour by adding fresh herbs such as basil or oregano. If fresh is not available, used dried.
What’s an appropriate amount to serve?
• 30 to 38-cm round pizza
crust will make six to eight servings
• Cut square pizzas into
6 x 10-cm pieces
56
be made
Pizza dough can d store it in ahead. Wrap it an for up to two the refrigerator eezer for up days, or in the fr
Thaw frozen to three months. ed, in the dough, still wrapp night. refrigerator over
To identify whole grain products make sure the w ord “whole grain” is on the label and in the ingredient list. Look for the words “whole grain” followed by the name of the grain, e.g., whole grain wheat, who le grain rye, etc. P roducts labeled with “multigrain” may not contain who le grains, they mig ht just be made with a variety of refine d grains or flours
.
All Purpose Dough: Pizza Crust
Yield: 2 L of dough makes 3 pizza crusts or approximately 18 slices
2L
4L
8L
Salt
5g
10 g
20 g
Margarine, non-hydrogenated
60 g
120 g
240 g
All purpose flour
875 g
1.75 kg
3.5 kg
Whole wheat flour
875 g
1.75 kg
3.5 kg
Sugar
10 g
20 g
40 g
Yeast (Fermipan)
20 g
40 g
80 g
Choose Most or Choose
Warm water
1.25 L
2.5 L
5L
Sometimes go to
To find meat slices and vegetarian options that are
www.brandnamefoodlist.ca.
1. Mix all weighed dry ingredients in a Hobart mixer. Add the warm water and mix with the dough hook until well combined.
2. Weigh into 850 g pieces for each crust and roll out onto a lightly greased, long, shallow hotel pan, or half-size commercial cookie sheet.
For vegetarian options, search using the key word
“vegetarian”.
3. Build your pizza using the sauce and toppings of your choice.
4. Bake at 190°C (375°F) for approx. 35-40 minutes.
Vernon Secondary School Cafeteria Program
57
Entrées
Plan menus to include a variety of entrées featuring meats, fish, poultry and alternatives. Even meat eaters enjoy vegetarian selections. Pair entrées with sides and beverages to create meals that include choices from each of the four food groups.
Chicken Breasts with Onion, Garlic, and Basil
Yield: 36 portions
36
boneless skinless chicken breasts
(approximately 4.5 kg total)
50 mL
canola oil, for chicken
15 mL
canola oil, for sauce
300 g
finely diced onion
100 g
minced garlic
500 mL
white dealcoholized wine
90 mL
lemon juice
1 kg
diced fresh tomatoes or reduced-sodium canned, drained 500 mL
chicken stock
250 mL
finely sliced basil leaves
To Taste
Salt, up to 25 mL
To Taste
Pepper
Chicken
1. Brush chicken breasts with canola oil. Grill on high heat for 3-5 minutes to score evenly, flip and finish cooking on medium heat for a further
10 minutes, or until juices run clear. Transfer to a baking sheet and hold in a warming oven until sauce is ready.
Alternatively, brush the chicken breasts with oil, place on a parchment paper-lined baking sheet and bake at 190°C (375°F) until lightly browned and the juices run clear, approximately
20 minutes.
Sauce
1. Heat oil in saucepan over medium heat.
Add onions and sauté for 5 minutes, or until lightly browned. Add garlic and sauté for 3 minutes. Add wine, lemon juice, tomatoes and chicken stock and simmer for 20 minutes. Add basil and season with salt and pepper to taste.
2. Serve chicken garnished with sauce.
The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
58
Chicken Souvlaki
Yield: 15 portions
180 mL
minced onion
1. Combine the onion, garlic, oil, lemon juice, salt, pepper and oregano in a bowl. Add chicken cubes and stir well.
3
cloves garlic, minced
125 mL
olive oil
135 mL
lemon juice
10 mL
salt
2. Label a large plastic bag and place the contents of the bowl into the bag. Marinate in the refrigerator for at least 1 hour or overnight.
3 mL
pepper
3. Soak wooden skewers in water.
3 mL
oregano
4. Drain the chicken, reserving the marinade.
1 kg
boneless, skinless chicken breasts or thighs, cut into
2.5-cm cubes
5. Skewer the chicken and the vegetables, alternating, onto the wooden skewers.
30
mushrooms, stems removed
6. Line a baking sheet with tin foil. Grease the tin foil and place the skewers on the lined sheet.
3
red peppers, cut into
2.5-cm cubes
7. Place under broiler for 10 minutes, brushing with marinade and turning frequently.
15
wooden skewers
Jennifer L. Lactin, Home Economics Teacher, Home Economics Department Head,
Seycove Secondary School, North Vancouver
59
Chicken Enchiladas
Yield: 20 servings
Limit trans fat – read the
Nutrition Facts Table and choose a tortilla that contains no trans fat. Or, read the ingredient list and choose a product that does not contain the words
‘hydrogenated’, ‘partially hydrogenated’, ‘margarine’ or ‘shortening’.
250 mL
light cream cheese
250 mL
sour cream
250 mL
125 mL
chopped and seeded jalapeños no fat yogourt
125 mL
chopped green onion
750 mL
salsa
10 mL
chili powder
1.5 L
boneless, skinless chicken breast meat, cooked and chopped 2 mL
ground coriander
2 mL
salt
20
medium, 25-cm (10-in) whole wheat, spinach or tomato tortillas
750 mL
shredded reduced-fat cheese 1. In a bowl combine cream cheese, sour cream, yogourt and half the salsa. Mix in the chicken, half the cheese, jalapeños, green onions, chilli powder, coriander and salt.
2. Use this as the filling for the enchiladas. Divide the filling evenly between the
20 tortillas. Place the filling in the centre of each tortilla and roll up jelly roll style
– fold in the two ends, fold over the top and roll until completely closed.
3. Place the enchiladas in a hotel pan. Space them far enough apart so they can be easily removed individually from the pan. Top the enchiladas with the remaining salsa and cheese.
4. Bake at 180°C (350°F) until bubbly, about 20-25 minutes. Serve with salad.
Vernon Secondary School Cafeteria Program
60
Thai Chicken Stir-fry with Spicy Peanut Sauce
Yield: approximately 12 x 240 mL portions
900 g
boneless, skinless chicken breasts, thinly sliced
1. In a small bowl, blend peanut butter, water, soy sauce and sugar. Set aside.
325 mL
reduced-fat peanut butter
325 mL
water
2. In a wok or large skillet, heat oil over high heat.
Add garlic and crushed pepper. Stir-fry 30 seconds.
90 mL
reduced-sodium soy sauce
45 mL
brown sugar
25 mL
vegetable oil
6-9
cloves garlic, minced
3-4 mL
crushed red pepper
1.5 L (~400 g) broccoli
3. Add chicken, stir-fry until firm and white, about
5 minutes.
4. Add broccoli and cauliflower, stir-fry until broccoli is bright green, about 3 minutes.
5. Stir in peanut butter mixture. Cook, stirring constantly until sauce is smooth, about 3 minutes.
6. Serve with steamed rice (125-250 mL per portion).
1.5 L (~640 g) cauliflower
Jennifer L. Lactin, Home Economics Teacher, Home Economics Department Head,
Seycove Secondary School, North Vancouver
61
For a vegetarian version, replace pork wit h 2 x 396 g packages of ex tra firm tofu, cut into 1-cm sl ices; marinate as above. Grill for 6 to 8 minutes, turnin g once.
Thai Pork Tenderloin
Yield: 6 portions
A
B
75 mL
reduced-sodium soy sauce
2
pork tenderloins
(about 340 g each)
75 mL
honey
60 mL
fresh lime juice
C
30 mL
peanut or vegetable oil
1
bunch cilantro, chopped
3
cloves garlic, finely chopped
1
15 mL
curry powder
bunch green onion, cut on the bias
15 mL
grated fresh ginger
1
red pepper, small dice
5 mL
ground black pepper
1
Thai chili, diced (or 5 mL dried chili flakes)
30 mL
chopped cilantro
lime wedges
1. In a small bowl, combine A and mix until well blended.
2. Place B in a large container or plastic bag; pour marinade over pork in bag. Close bag tightly; marinate in refrigerator for 1 hour or up to overnight.
3. Remove pork from marinade; reserve marinade. Sear pork on all sides and place into 190°C (375°F) oven until medium doneness
(meat thermometer registers 71°C or 160°F).
4. Place reserved marinade in a small saucepan. Bring to a boil; reduce heat and simmer 5 minutes. Serve with sliced pork; garnish with C.
5. Serve with steamed basmati rice.
Trevor Randle, Chef Instructor, Maple Ridge Secondary School
62
Vernon Senior Secondary Cafeteria
Burgers
Yield: approximately 34 x 128 g hamburgers
5 kg
lean ground beef
3
large onions, grated
1. Mix everything together in a large mixing bowl.
30 mL
coriander
2. Portion into 180 g servings and flatten.
30 mL
paprika
15 mL
fresh black pepper
150 mL
Worcestershire Sauce
3. Grill until cooked and finish under broiler, or Individually Quick Freeze and use as needed (grill frozen and finish under broiler).
10
large eggs
Vernon Secondary School Cafeteria Program
usly portioned
This is a genero
1 ½ and 2 burger, between
Canada’s Food
Eating Well with
Alternative
Guide Meat and e smaller servings. To mak ger children, burgers for youn uct into 100 g portion raw prod oximately servings, or appr
64 hamburgers.
63
Shepherd’s Pie
Yield: 2 x 3 L pans, approximately 16 x 300 mL servings
1
onion, diced
30 mL
vegetable oil
1. Sauté onion lightly in the oil. Add the ground beef and brown. Drain off any fat.
1 kg
lean ground beef
2. Add the soup and 1 can of water.
2
cans (284 mL each) reduced-sodium cream of chicken soup
3. Cook carrots till tender crisp.
6
carrots, diced
375 mL
frozen peas
8
large potatoes, peeled, cooked
15 mL
margarine, non-hydrogenated
125 mL
2% milk
4. Add carrots and peas to the meat and soup mixture. Place in a shallow greased
3 L baking pan.
5. Mash the potatoes adding the margarine and milk.
6. Place mashed potatoes on top of the meat mixture and bake for 20 minutes at
180°C (350°F).
Vernon Secondary School Cafeteria Program
nd meats
Drain fat off grou
After draining after browning. lar ground beef off the fat, regu t content to has a similar fa beef. It’s extra-lean ground
o.
less expensive to
64
Roasted Basa
Yield: 20 x 120 g servings
20
basa fillets
(approximately 120 g each)
1. Place basa on baking tray.
50 mL
olive oil
15 mL
dealcoholized white wine
3. Roast basa at 200°C (400°F) for
5-7 minutes or until cooked.
4
cloves garlic, minced
1
medium lemon, juiced
3 mL
capers, minced
30 turns grinder whole black peppercorns
5 mL
sugar
⁄4 bunch
parsley, minced
Marinade
1
L. Bourne, Culinary Instructor,
New Westminster Secondary School Café
2. Combine marinade ingredients in a small bowl. Brush basa with marinade.
Ser ve the basa with Roasted To mato Sauce (page 32
) and Barley an d Corn Risotto (p age 42). Ladle
120 mL of the sauce on to the centre of the plate, and spre ad to cover abou t three-quarters of the plate. Pla ce 175 mL of the risotto in the ce nter of the plate, top w ith the basa. Gar nish with sunflower sprouts or pars ley. 65
Cod Fillet with Tomato and Herb Sauce
Yield: 15 portions
Fish
2.25 kg
Garnish
300 g
finely chopped onions
Sauce
150 mL
dealcoholized white wine
450 mL
cod fillets (15 x 150 g)
fish stock
70 g
roux (30 g butter or margarine, non-hydrogenated and 40 g flour)
7
medium tomatoes, peeled and chopped
300 g
mushrooms, sliced
45 mL
coarsely chopped parsley
Seasoning
Pinch
salt
20 mL
coarsely chopped basil
Pinch
pepper
1. Butter a baking pan with a pastry brush, season with salt and pepper.
2. Sprinkle the pan with the onions, tomatoes and mushrooms.
3. Arrange the fish fillets in the pan, with the skin side uppermost.
4. Add wine and fish stock.
5. Cover and bake in an oven heated to 200°C (400°F) for 7 to 10 minutes.
6. When the fish is done, transfer it into a serving dish or insert, skin side down, with the vegetable garnish. Keep hot until serving. Pour the juice into a saucepan, heat and reduce by half.
7. Thicken with the roux to obtain a light texture sauce. Add half of the parsley and basil, adjust seasoning.
8. At serving time, cover the fish with the sauce and sprinkle with remaining parsley and basil.
Chef Daniel Lesnes, Garibaldi Secondary, Maple Ridge
66
Paella
Yield: 16 servings
2
medium chickens, 1.1-1.4 kg each
1.5 L
chicken stock
50 mL
olive oil
5 mL
saffron
900 g
pork butt
110 g
frozen green peas
225 g
chorizo sausage, sliced
2
medium lemons, cut into
16 wedges
16
large shrimp (21/25 count), peeled and deveined
350 g
small dice onions
900 g
squid, cut into rings
6
cloves garlic, crushed
2
medium red peppers, large dice
900 g
tomatoes, chopped
2
medium green peppers, large dice
10 mL
dried rosemary
16
small clams
900 g
arborio rice
16
medium mussels
pinch
salt and pepper
250 mL
water
1. Cut each chicken into 8 pieces and remove the skin. Trim the fat off the pork and cut into large dice.
2. In a large sauté pan, brown the chicken and the pork in olive oil. Remove and set aside.
Pour off the fat, reserving 50 mL.
3. Sauté the chorizo, remove and set aside. Drain off the fat. Use reserved oil if needed to briefly ´ sauté each of the shrimp, squid and peppers. Sauté each ingredient separately and reserve in separate containers.
4. Combine the clams and mussels with the water in a covered pot. Steam them just until they open.
5. Remove the shellfish and set aside. Strain liquid, and add enough chicken stock to measure 2 L.
6. Add the saffron to the stock mixture.
7. In the skillet used for browning the meats, sauté the onion and garlic until soft.
8. Add the tomatoes and the rosemary. Cook until most of the liquid has evaporated and the tomatoes form a rather dry paste.
9. Add the rice and stir. Add chicken and pork.
10. Bring the stock mixture to a boil in a separate pot, then add to the rice and stir.
Season with salt and pepper if necessary. Keep in mind the seafood contains natural salt and the chorizo is spicy.
11. Bring to a simmer, cover and put in an oven heated to 180°C (350°F) for 20 minutes.
12. Remove the pan from the oven. Check the moisture level and add more stock if necessary.
It should be quite moist, but not soupy.
13. Sprinkle the peas over the top of the rice. Arrange the shrimp, clams, mussels and chorizo on top. Cover loosely and let stand for 10 minutes to heat the shellfish to an internal temperature of
72°C (160°F).
14. Garnish each portion with a lemon wedge.
Chef Daniel Lesnes, Garibaldi Secondary, Maple Ridge
67
Seafood Casserole
Yield: 14 servings
Seafood
Garnish
600 g
cooked flaked cod
500 g
mushrooms, quartered
14
scallops (about 250 g, 20/30 count)
30 g
butter
14
prawns (about 250 g, 21/25 count)
30 mL
lemon juice
300 g
baby shrimp
100 mL
water
2 mL
salt
To Taste
pepper
50 g
bread crumbs
Sauce (Veloute)
80 g
butter
100 g
flour
1L
seafood or fish broth/mushroom broth
500 mL
2% milk
3g
dried whole fennel seeds
1. Pick over the fish to make sure it contains no bones or pieces of shell.
2. Warm the milk, remove from heat and add the fennel seeds. Set aside.
3. Poach the mushrooms for 5 minutes in the combination of water, butter and lemon juice.
Strain and reserve broth for the sauce.
4. Poach the scallops, prawns and shrimp each in the seafood or fish stock separately, using the same broth over for each type of seafood. Reserve broth for the sauce.
5. For the sauce, make a roux with butter and flour, add both the reserved seafood and mushroom broths up to 1 L. Bring to a boil, stirring the whole time and simmer for 15 minutes.
Remove fennel seeds from the milk and add the milk to the sauce. Season with salt and pepper if necessary.
6. Divide the fish, seafood and mushrooms evenly into individual casserole serving dishes.
7. Cover with the veloute sauce and sprinkle with bread crumbs.
8. Heat in an oven heated to 180°C (350°F) until the top of each dish is lightly browned and the inside temperature reaches 85°C (185°F).
Chef Daniel Lesnes, Garibaldi Secondary, Maple Ridge
68
Savory Seafood Burgers
Yield: 12 burgers
Patties
3
cans (170 g each) water-packed salmon or tuna, drained
Frying
10 mL
Garnish
12
canola oil
175 mL
finely chopped celery
90 mL
sweet pickle relish
3
green onions, chopped
12
lettuce leaves
6
eggs, lightly beaten
12
tomato slices
3 mL
freshly ground black pepper
12
red onion slices
225 mL
dry bread crumbs
hamburger buns,
Kaisers or crusty rolls
1. In a large bowl, combine the patty ingredients.
2. Divide mixture evenly and form into 12 patties.
3. Heat oil in a non-stick skillet over medium heat.
4. Cook patties until both sides are nicely browned, about 3 minutes per side.
5. Serve on warm buns with lettuce, tomato, red onion and mayonnaise, if desired.
Variation: Good with a bit of finely chopped broccoli added to the patty.
Jennifer L. Lactin, Home Economics Teacher, Home Economics Department Head,
Seycove Secondary School, North Vancouver
69
Black Bean Chili
Yield: approximately 6.5 L or 26 x 250 mL portions
15 mL
canola oil
1L
diced carrots
500 mL
diced celery ribs
500 mL
diced onion
1
jalapeño seeded, minced
4
garlic cloves, minced
4
diced red peppers
(approximately 1 L)
4
diced green peppers
(approximately 1 L)
30 mL
ground cumin
15 mL
chili powder or chipotle paste 5 mL
ground cinnamon
60 mL
brown sugar
2L
cooked black beans
(recipe page 8) or
4 cans (540 mL each) drained and rinsed
5 limes
juice and zest
1
2.84 L can diced tomatoes, no added salt
84 g
unsweetened chocolate, grated (or 50 g cocoa powder)
15 mL
Salt
To Taste
Pepper
Garnish with minced cilantro
The Rocky Mountain Café, David Thompson
Secondary School Cook Training, Invermere
70
1. Heat the oil over medium heat in a large saucepan. Sauté carrots, celery and onion for 10 minutes, or until lightly browned. Add jalapeño, garlic, red and green peppers, cumin, chili powder or chipotle paste and cinnamon. Sauté for a further
5 minutes.
2. Add the sugar, beans, lime juice and zest, tomatoes and chocolate. Simmer for 30 minutes. Season with salt and pepper. Garnish with minced cilantro.
Variation: Replace 1 L of cooked black beans with 1 kg cooked, drained ground turkey.
Veggie Burgers
Yield: approximately 42 x 75 g patties
2L
cooked black beans or kidney beans (recipe page 8) or 4 cans (540 mL each) drained and rinsed
1. Process the beans, grains and tofu until coarsely ground in a food processor and transfer to a mixing bowl. 500 g
cooked grains (bulgur, barley, brown rice, etc.)
2 x 396 g
firm tofu
30 mL
canola oil
200 g
diced onion
200 g
diced peppers
2. Sauté the onions and peppers in the oil until lightly browned. Add the garlic, chili or chipotle paste, cumin and optional curry paste. Stir to combine and cook for a further
3 minutes. Add onion mixture to beans. 30 mL
minced garlic
15 mL
red pepper flakes or chipotle paste
30 mL
ground cumin
15 mL
curry paste or curry powder
175 mL
tahini paste (sesame paste)
1L
dry bread crumbs
10 mL
3. Stir in the tahini paste, salt and bread crumbs and form into patties.
4. Coat patties with cornmeal.
salt cornmeal for coating
5. Heat oven to 200°C (400°F) and bake on a lightly oiled baking sheet for 10 minutes. Turn and continue to bake for another 10 minutes or until lightly browned.
Serve in a whole wheat bun, brushed with 15 mL of Dip for Vegetables
(recipe page 50) and garnished with tomatoes and lettuce.
These burgers are mildly spiced.
Add more of the spices if desired.
The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
71
Breakfast Burrito with Pan Fried
Yukon Gold Potatoes and Fresh Fruit
Yield: 12 servings
Pan Fried Yukon Gold Potatoes
Burritos
A
12
A small, 15 to 20-cm (6 to
8-in) whole wheat tortillas
B
6
olive oil
B
12
slices bacon, diced
C
15 mL
3
3
4
5 mL
To Taste
2
30 mL
medium Yukon Gold potatoes, 1 cm dice
C olive oil bell peppers, diced fresh tomatoes, diced green onions, finely sliced kosher salt pepper jalapeño peppers, seeded and diced (optional)
fresh chives, finely sliced kosher salt pepper Fresh Fruit Skewers
A
12
bamboo skewers assorted fruit, large dice
D
18
large eggs
E
180 mL
grated aged cheddar or
Swiss cheese
F
12
25 mL portions of salsa
Burritos
1. Cook B in a sauté pan until crisp.
Drain on paper towel.
2. Sauté C and season with salt and pepper. 3. Crack D into a bowl and mix.
4. Cook D over medium heat until eggs are cooked but still moist.
5. Warm A on flat top grill until heated through. 6. Begin to assemble the dish by placing equal portions of egg on each tortilla.
7. Top the egg with approximately 15 mL of E and equal portions of each of the cooked bacon and vegetable mixture.
8. Roll tightly and return to the flat top grill, seam side down. Grill until golden brown. This will help keep it sealed for service. 9. Turn the burrito over to brown the other side.
10. Serve with portions of F.
Pan Fried Yukon Gold Potatoes
1. Heat A in a large sauté pan.
2. Add B and cook until browned and tender.
3. Season with C and serve.
Fresh Fruit Skewer
1. Skewer one piece of each kind of the diced fruit onto bamboo skewer.
Trevor Randle, Chef Instructor, Maple Ridge Secondary
72
Tofu Burritos
Yield: 12 burritos
15 mL
canola oil
375 mL
finely diced onions
30 mL
minced garlic
20 mL
chili powder or chipotle paste 1L
finely diced peppers of any colour, or a combination 10 mL
paprika
30 mL
ground cumin
10 mL
dried oregano leaves
500 mL
corn, canned (drained and rinsed) or frozen
2 pkgs
(396 g each)
extra firm tofu, coarsely grated
150 mL
(1 small tin)
tomato paste
30 mL
reduced-sodium soy sauce
125 mL
chopped black olives
12
medium, 25-cm (10-in) whole wheat tortillas
To Taste
1. Sauté the onions, garlic and chili powder or chipotle paste in oil for
3 minutes.
Pepper
2. Add peppers and continue cooking on medium heat until the vegetables are soft. Add the paprika, cumin, oregano, corn and tofu and continue to sauté.
3. When the vegetables are tender, stir in the tomato paste, soy sauce, olives and pepper to taste.
4. Place about 150 mL of filling into the centre of each tortilla and form into a burrito. Place seam side down onto a parchment-lined hotel pan or baking dish.
5. Bake at 180°C (350°F), covered with foil for 15 to 20 minutes, or until heated through.
Recipe modified from Moosewood Restaurant Cooks for a Crowd:
Recipes With a Vegetarian Emphasis for 24 or More.
73
Curried Vegetables with Dahl
Serves 6, 12 or 18
x6
x12
x18
Red lentils or yellow split peas
1 ⁄2 cups
3 cups
4 1⁄2 cups
Vegetable oil
3 tbsp
4 tbsp
5 tbsp
Small onions, chopped
1
2
3
Fresh green chili, seeded and minced
1
2
3
Small sweet potato, peeled and diced
2
4
6
Mild curry powder
1 tbsp
2 tbsp
3 tbsp
Ground cumin
1 tsp
2 tsp
Fresh ginger, grated
2 tbsp
1
1
Water
2 cups
4 cups
6 cups
Cauliflower florets, approximately
1
⁄2, 1, or 1 1⁄2 heads
4 cups
8 cups
12 cups
Green or red bell peppers, seeded and chopped
3
6
9
Fresh spinach
10 oz
20 oz
30 oz
Fresh lemon juice
2 tbsp
1
1
Salt and pepper
To taste
To taste
To taste
1
⁄4 cup
⁄4 cup
1 tbsp
⁄3 cup
⁄3 cup
Note: Lentils cook faster and absorb less water than split peas so use 4 (8) (12) cups of water for lentils and 5 (10) (15) cups of water for split peas.
1. In a covered saucepan, bring the water and lentils or peas to a boil. Skim off any scum that rises to the top. Reduce the heat to low, uncover and simmer for about 30-40 minutes, until tender, stirring frequently.
2. In a large pot, heat the oil over medium heat. Add the onion and chili. Cook, stirring occasionally until the onion is translucent. Add the sweet potatoes, curry powder, cumin and ginger and continue to cook 2-3 minutes, stirring often. Add the water and bring to a boil.
Add the cauliflower and bell peppers. Cover and simmer for 10 minutes.
3. While the vegetables simmer, pour the lentil mixture into a blender or food processor and purée, or mash by hand until smooth. When the sweet potato is tender, stir in the puréed lentils or peas, spinach and lemon juice. Simmer until spinach is wilted. Season to taste.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
74
Good served hot with rice or pasta and a bit of yogourt; this dish is also good cold, wrapped up in a whole-grain pita bread.
Three Sisters Stew
Serves 6, 12 or 18
x6
x12
x18
Olive oil
1 tbsp
2 tbsp
2 tbsp
Large onion, thinly sliced
1
2
3
Cloves garlic, minced
1
2
3
Jalapeño chili, finely chopped
1
2
3
Medium tomatoes, chopped
3
6
9
Dried thyme
1 tsp
2 tsp
1 tbsp
Peeled, cubed butternut squash
4 cups
8 cups
12 cups
Sliced yellow summer squash
4 cups
8 cups
12 cups
Cubed (1-in) zucchini
4 cups
8 cups
12 cups
Green beans, cut into 1-in pieces
3 cups
6 cups
9 cups
Frozen whole kernel corn, thawed
1 cup
2 cups
3 cups
19-oz cans kidney beans, drained and rinsed
2
4
6
Salt and pepper
To taste
To taste
A colourful
Southwestern-style, late summer concoction. Use fresh corn cut from the cob if you prefer.
To taste
1. In a large pot, heat the oil over medium heat. Add the onion and chili. Cook, stirring occasionally, until the onion is tender. Add the tomatoes, thyme and butternut squash. Cover and cook over low heat until the squash starts to soften. Stir in the yellow squash, zucchini and green beans. Cook over low heat for 10-15 minutes, stirring frequently, until the squash is tender. Stir in the corn and kidney beans. Cover and cook until piping hot. Season to taste.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
75
Punjabi Spiced Chickpeas
Serves 6, 12 or 18 or as part of a meal
x6
x12
x18
Vegetable oil
2 tbsp
3 tbsp
4 tbsp
Black or yellow mustard seeds
1 ⁄2 tsp
1 tbsp
4 1⁄2 tsp
Cumin seeds
1 tsp
2 tsp
1 tbsp
Ground coriander
1
⁄2 tsp
1 tsp
1 1⁄2 tsp
Pinches ground cardamom
1
2
3
Tumeric
1
⁄2 tsp
1 tsp
1 1⁄2 tbsp
Fresh ginger, grated
2 tsp
4 tsp
2 tbsp
Garlic cloves, minced
2
4
6
Shallots, finely chopped
2
4
6
Canned, drained or fresh tomatoes, chopped
1 cup
2 cups
3 cups
19-oz cans chickpeas, drained and rinsed
1
2
3
Water or vegetable stock
1 1⁄2 cups
3 cups
4 1⁄2 cups
Frozen peas, thawed
1 cup
2 cups
3 cups
Chopped fresh cilantro
1
1
3
Salt and cayenne pepper
To taste
To taste
To taste
1
⁄4 cup
⁄2 cup
⁄4 cup
1. In a large pot, heat the vegetable oil over high heat. Add the mustard seeds. When they pop, add the cumin, coriander, cardamom and tumeric. Stir for a moment, then add the ginger, garlic and shallots. Cook, stirring for 1 minute.
2. Add the tomatoes and cook, stirring, until the tomatoes thicken and become pasty.
3. Add the chickpeas and water or stock. Cover and bring to a boil. Reduce heat and simmer for 10 minutes, stirring occasionally.
4. Mix in the peas and cilantro and simmer until the peas are warmed through.
5. Season to taste with the salt and cayenne pepper.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
76
If all you’ve ever had is commercially prepared curry powder, this dish will be a revelation of flavour. Chickpeas are also known as garbanzo beans. You can use kidney or pinto beans in place of the chickpeas if you like.
Sandwiches
Nothing says lunch quite like a sandwich, except maybe soup and sandwich! Use a variety of breads, fillings and sides to keep sandwiches interesting.
Prepare sandwiches with one item from at least three of the four food groups in Canada’s
Food Guide:
• Vegetables and Fruit
• Grain Products
• Milk and Alternatives
• Meat and Alternatives
Emphasize whole grain products and vegetables
• Offer a variety of breads, pitas, tortillas, roti and buns. Favour products with at least 2 g of fibre per serving.
• Choose deeply coloured vegetables such as dark green lettuce, bell peppers and tomatoes. • Add apple or banana to nut butter or cheese sandwiches.
Offer alternatives to meat, fish, and poultry often
• Try egg, roasted vegetables, salad, chickpea curry or bean spread in a tortilla, pita pocket or roti.
Prepare sandwiches with low-fat, reduced-sodium ingredients and limit added fat and salt
• Choose lean, roasted meats.
Avoid meats that have been processed, cured or smoked.
• Use small amounts, if any at all, of added fat such as non-hydrogenated margarine, mayonnaise and cream cheese.
• Avoid processed cheese.
• Avoid adding pickles and pickled foods, relishes and other condiments when preparing sandwiches.
77
Breakfast Club Sandwich
Yield: 1 sandwich
Instead of using white bread for sandwiches, gradually shift
1
slice of whole grain toast
1. Cut toast on the diagonal.
2
slices tomato
to whole wheat bread by first
1
scrambled egg
(no added salt)
25 g
shredded cheese or
1 slice crisp bacon
2. Top one-half of the toast with egg, tomato slices, lettuce, cheese or bacon. Top with other one-half of toast and hold together with toothpick. 3. Serve with fresh fruit salad and/or baked yam “fries” (recipe page 44) tossed in lime zest and reduced-sodium Cajun spice seasoning. using one slice each of whole
shredded lettuce
Recipe developed by the students in the “Breakfast Club” program at David Thompson Secondary School, Invermere
78
introducing 60% whole wheat and later move on to 100%.
Make a “crazy sandwich” by wheat and white bread. If you don’t like the whole wheat, turn the sandwich over and now you’ve got white!
Grilled Vegetable Roll-Ups
Yield: 12 portions
12
small, 15 to 20-cm (6 to 8-in) whole wheat tortillas
6
lettuce leaves, each cut in half
2
red peppers, grilled
30 mL
capers, chopped
2
small zucchini, grilled
3 mL
pepper
30 mL
canola oil
3 mL
salt
250 g
light cream cheese
1. Wash and then remove stem, seeds and pith from the red peppers.
Slice into strips, toss with 15 mL oil and 2 mL each salt and pepper.
2. Wash and then remove stem from zucchini. Cut in half crosswise and then slice lengthwise into strips, (approximately 6-mm thick slices). Toss with the remaining oil, salt and pepper.
3. Place vegetables in a single layer on jelly roll pans and broil until soft, turning several times. If the zucchini is very moist, blot with paper towels.
Limit trans fat – read the
Nutrition Facts Table and choose a tortilla that contains no trans fat. Or, read the ingredient list and choose a product that does not contain the words
‘hydrogenated’, ‘partially hydrogenated’, ‘margarine’ or ‘shortening’.
4. Cool the vegetables.
5. Lay tortillas on a flat surface and spread evenly with cream cheese.
6. Sprinkle with capers.
7. Divide the grilled vegetables evenly, placing on one half of each tortilla, then place lettuce on top.
8. Roll up tightly and serve whole, or cut into 3-4 pieces each.
Susan Petersen, Home Economics Teacher, Churchill Secondary, Vancouver
79
Grilled Chicken Clubhouse
Sandwich
Yield: 15 sandwiches
30
slices whole grain bread
75 mL
olive oil or soft margarine, non-hydrogenated 75 mL
pesto
15
skinless, boneless chicken breasts, grilled
15
crispy bacon slices
45
tomato slices
15
lettuce leaves
1. Lightly coat the bread slices with olive oil or margarine and toast.
2. Spread 5 mL of pesto onto each of
15 slices of the bread.
3. Top with one chicken breast, one bacon slice, three tomato slices, one lettuce leaf and a second slice of bread. 4. Secure with two skewers or toothpicks and cut in half.
5. Serve immediately with fresh salad or bowl of soup.
Trevor Randle, Chef Instructor, Maple Ridge Secondary School
can get out of
Sandwich sizes portion of bread hand if a large e bread portion is used. Keep th a submarine moderate, e.g., than six inches, bun that is less folded for a and one tortilla quesadilla. 80
Use deeply coloured greens to garnish sandwiches, increasing nutrients and eye appeal. Try romaine or red leaf lettuce, or even finely shredded kale or chard.
Baked Goods and Desserts
Most baked goods and desserts such as cupcakes, muffins, cookies, pastries, cakes, and pies are foods to be enjoyed occasionally and in small amounts. Look for recipes that emphasize higher fibre ingredients and call for less fat, sugar, and salt.
Emphasize whole grain products and iron sources
• Replace half of the white flour in many baked goods with whole grain flour.
• Boost iron by adding blackstrap molasses, raisins, dried apricots, pumpkin or sesame seeds, oatmeal, wheat germ or canned pumpkin.
• Emphasize nuts and seeds.
Prepare baked goods and desserts with small amounts of added fat and sugar; limit high-fat and high-sugar ingredients • Replace up to 50% of the fat with mashed fruit (applesauce, mashed banana, puréed prunes, puréed pumpkin).
• Use low-fat milk or plain, low-fat, calcium-fortified soy beverage in place of cream or whole milk.
• Use mini chocolate chips and half the amount called for instead of regular chocolate chips.
• Replace chocolate chips with chopped dried fruit or chopped nuts or a combination.
• Use fresh or puréed fruit in place of frosting or icing.
For more baked goods recipes refer to
Bake Better
Bites: Recipes an d Tips for
Healthier Baked
Goods at www.healthyeati ngatschool.ca
Prepare baked goods and desserts with the least possible amount of salt
• Make muffins, cookies, and cakes from scratch rather than from mixes.
Artificial sweeteners are not permitted in baked goods for sale in elementary and middle schools, and are generally discouraged for use by all students except those with diabetes.
81
What’s an appropriate amount to serve?
• Cookie: not more than
6 cm in diameter
• Loaf slice: not more than
2 cm thick
How do you know if a recipe contains a lot or a little fat, sugar, or salt?
How to assess an acceptable amount of added fat:
How to assess an acceptable amount of added sugar:
Servings of recipe
Servings of recipe
Fat called for is less than
Sugar called for is less than
or smaller
(mL)
(g)
(no.)
(mL)
(g)
1
7
7
1
15
13
12
75
72
12
175
150
50
• Muffin: size of tennis ball
(no.)
350
336
50
750
634
How to assess an acceptable amount of added salt:
Rocky Mountain Café Muffins
Servings of recipe
Yield: approximately 110 muffins
Salt called for is less than
(no.) quick oats
12
eggs
1.3 kg
white sugar
450 g
applesauce, unsweetened
60 mL
vanilla
30 mL
1% buttermilk
2.5 kg
1.75 kg
white flour
1.75 kg
whole wheat flour
12
50
62
salt
3L
10
baking soda
60 mL
1
50
200 g
1
12
vegetable oil
(g)
1
600 g
(mL)
berries, fresh or frozen, unsweetened and do not thaw
1. Whisk eggs into oil until emulsified.
2. Combine remaining wet ingredients and add to the oil and eggs.
3. Combine the dry ingredients. Fold the wet ingredients into the dry until about half mixed. Fold the fruit until it is just mixed.
Do not overmix.
4. Place in silicone muffin forms with the #12 scoop (80 mL) and bake at 160°C (325°F) in convection oven for 20-25 minutes.
The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
82
Muffin Variations
, raspberries,
Mixed Berry: Blueberries rries. blackberries and strawbe peaches, Okanagan Fruit: Chopped rines. pears, cherries and necta and cranberries.
Razzelberry: Raspberries berries with
Carrot Nut Spice: Replace
0 g diced,
2 kg grated carrots and 50 d 50 mL unsweetened pineapple. Ad ice. cinnamon and 15 mL allsp oats before baking.
You may also sprinkle with
Fruit Muffins
Yield: 48 muffins
500 mL
quick oats
5 mL
salt
500 mL
whole wheat flour
500 mL
frozen fruit*
250 mL
oat bran
125 mL
flax seed
375 mL
low-fat plain yogurt
250 mL
sugar
250 mL
250 mL
shredded unsweetened coconut melted margarine, non-hydrogenated 2
large eggs
10 mL
baking powder
10 mL
vanilla
10 mL
cinnamon
300 mL
skim milk
5 mL
Frozen blueberries and peaches are the best! Use peach slices that are fairly large, about twice the size of a blueberry.
baking soda
1. Preheat the oven to 190°C (375°F). Line muffin tins with paper liners.
2. Mix dry ingredients together.
3. Add the fruit and coat with the dry ingredients.
4. Set aside 150 mL milk.
5. Mix the wet ingredients, including the remaining milk, together.
6. Add the wet ingredients to the dry, and mix just enough to combine.
Add more milk as needed to make a thick batter.
7. Fill cups level with paper liners.
8. Bake 15-20 minutes or until firm.
Vernon Secondary School Cafeteria Program
83
Honey Whole Wheat Buns
Yield: 2.6 kg or approximately 42 x 60 g buns
30 mL
quick rise yeast
10 mL
salt
1L
warm water
1.5 L
whole wheat flour
125 mL
margarine, non-hydrogenated 1L
all purpose flour
125 mL
crushed flax seed
75 mL
molasses
125 mL
honey
1. Dissolve yeast in warm water.
2. In a large bowl, combine margarine, molasses, honey and salt. Mix well.
3. Add yeast mixture then gradually add flours and flax.
4. Turn onto floured surface and knead until smooth.
5. Punch down and let rest for a few minutes.
6. Divide dough into four parts and shape into buns.
7. Bake at 190°C (375°F) for 35 to 40 minutes.
Burnaby Mountain Secondary Advanced Foods 12 students
84
All Purpose Dough: Cheese Buns
Yield: each 2L quantity of dough makes approximately 30 buns
This dough makes great pizza
2L
4L
8L
Salt
5g
10 g
20 g
Margarine, non-hydrogenated
60 g
120 g
240 g
All purpose flour
875 g
1.75 kg
3.5 kg
Whole wheat flour
875 g
1.75 kg
3.5 kg
Sugar
10 g
20 g
40 g
Yeast (Fermipan)
20 g
40 g
80 g
Warm water
1.25 L
2.5 L
5L
Shredded reduced-fat cheese
625 mL
1.25 L
crust too. See recipe page 57.
2.5 L
1. Mix all weighed dry ingredients in a Hobart mixer. Add the warm water and mix with the dough hook until well combined.
2. Weigh into 500 g pieces and roll out into a rectangle.
3. Sprinkle each rectangle with approximately 125 mL shredded reduced-fat cheese or soy cheese.
4. Roll up jelly roll style, tuck in the short ends and cut each roll into 6 pieces.
5. Place on a cookie sheet lined with parchment paper and put in proofer for approximately 12 to 15 minutes before baking.
6. Bake the buns at 190°C (375°F) for approximately 20 minutes or until browned and done.
Vernon Secondary School Cafeteria Program
85
Fibre Feast Bread
Yield: 1 loaf (16 slices)
250 mL
old-fashioned rolled oats egg, beaten
250 mL
100% bran cereal
50 mL
brown sugar
50 mL
wheat germ
250 mL
buttermilk
7 mL
baking soda
250 mL
whole wheat flour
2 mL
salt
125 mL
boiling water
250 mL
raisins
1
1. Preheat oven to 180°C (350°F).
2. Lightly oil a loaf pan with non-stick spray.
3. In a large bowl, pour boiling water over raisins, and leave to cool. Add egg, sugar and buttermilk.
4. In another bowl, combine flour, oats, cereal, wheat germ, soda and salt and mix well.
5. Stir dry ingredients into raisin mixture until well blended.
6. Pour into loaf pan. Bake for 45-50 minutes, or until loaf tests done.
Ann Marie Jury, Home Economics Teacher, South Kamloops Senior Secondary, Kamloops.
Recipe adapted and reprinted with permission from Low-Glycemic Meals in Minutes by
Laura Kalina and Cheryl Christian
86
Apple Flax Bread
Yield: 4 loaves, approximately 64 slices
300 mL
canola oil
170 g
ground flax seed
600 g
white sugar
4
8
eggs
apples, small dice, peeling optional
30 mL
vanilla
15 mL
cinnamon (optional)
300 mL
low fat plain yogourt
1.5 kg
1200 g
whole wheat or spelt flour
unsweetened applesauce 25 g
baking soda
460 g
10 g
salt
chopped walnuts
(optional)
170 g
To make muffins adjust time to 18-20 minutes.
whole flax seed
1. Cream together oil and sugar, add eggs and beat. Stir in the vanilla and the yogourt.
2. Sift together dry ingredients and mix in the apples.
3. Add applesauce to egg mixture.
4. Combine dry and wet ingredients and mix just enough to combine.
5. Fold in walnuts if using.
6. Divide batter evenly into 4 greased loaf pans.
7. Bake at 160°C (325°F) in oven for 45-60 minutes (check with a wooden skewer).
The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
87
Blueberry Oat Bars
Serves 16, 32 or 48 bars
Cut into larger squares x16 x32
x48
and serve warm with yogourt
Flour
1 cup
2 cups
3 cups
as a dessert.
Quick-cooking rolled oats
3
⁄4 cup
1 1⁄2 cups
2 1⁄4 cups
Packed brown sugar
3
⁄4 cup
1 1⁄2 cups
2 1⁄4 cups
Wheat germ
1
⁄4 cup
1
Natural bran
1
⁄4 cup
Salt
1
Ground cinnamon
1
Baking soda
1
Apple juice
1
Vegetable oil
1
Blueberries
3
⁄2 cup
3
1
⁄2 cup
3
⁄2 tsp
1 tsp
1 1⁄2 tsp
⁄2 tsp
1 tsp
1 1⁄2 tsp
⁄4 tsp
1
⁄3 cup
2
⁄4 cup
1
⁄4 cup
1 ⁄2 cups
2 1⁄4 cups
Cornstarch
1 tbsp
2 tbsp
3 tbsp
Lemon juice
1 tbsp
2 tbsp
3 tbsp
⁄2 tsp
⁄4 cup
⁄4 cup
⁄4 tsp
3
⁄3 cup
1 cup
⁄2 cup
3
1
⁄4 cup
1. Preheat the oven to 350°F. Combine the flour, rolled oats, brown sugar, wheat germ, bran, salt, cinnamon and baking soda. Mix well. Beat the apple juice and oil together. Add to the dry ingredients and mix until crumbly. Press half of the mixture into 1 (2) (3) 9-inch square baking dishes. Bake for 10 minutes. Let cool.
2. Combine the blueberries, cornstarch and lemon juice together. Spread evenly over the cooled base. Sprinkle with the remaining oat mixture. Return to the oven and bake for
34-45 minutes, until the topping is browned and the fruit bubbling. Cool completely before cutting.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
88
Irish Soda Bread
Makes 1, 2 or 3 loaves
You can add a cup of x1 x2
x3
currants or raisins to the
Buttermilk
2 cups
4 cups
6 cups
dry ingredients for a sweeter
Honey
2 tbsp
4 tbsp
6 tbsp
bread. If you like caraway
Whole wheat flour
2 ⁄2 cups
5 cups
7 ⁄2 cups
seeds, add 1 teaspoon per
Unbleached white flour
2 cups
4 cups
6 cups
loaf for a traditional taste.
Millet
1
1
3
Baking soda
1 1⁄2 tsp
1 tbsp
4 1⁄2 tsp
Salt
1
⁄2 tsp
1 tsp
1 1⁄2 tsp
1
⁄4 cup
⁄2 cup
1
⁄4 cup
1. Preheat the over to 325°F. Grease and flour 1 (2) (3) baking sheets.
2. Whisk the buttermilk into the honey.
3. In a large bowl, whisk the flours, millet, baking soda and salt together.
4. Add wet mixture all at once to the dry mixture and stir until just blended. Do not overmix.
5. Place dough on floured surface and knead for 2 minutes. Shape the dough into a round loaf.
6. Place on the baking sheets and bake for 60-70 minutes. Transfer to a rack to cool.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
89
Baked Bannock
Makes 30, 60 or 90 servings
x30
x60
x90
5 cups
10 cups
15 cups
Baking powder
3 tbsp
6 tbsp
9 tbsp
Powdered milk
1
⁄2 cup
1 cup
1 1⁄2 cups
Salt
1
⁄2 tsp
1 tsp
1 1⁄2 tsp
Sugar
1
⁄2 cup
1 cup
1 1⁄2 cups
Vegetable oil
1
⁄2 cup
1 cup
1 1⁄2 cups
Cold water, approximately
2 cups
4 cups
6 cups
Flour
1. Preheat the oven to 400°F. Grease 3 (6) (9) baking sheets.
2. Mix together the flour, baking powder, powdered milk, salt and sugar.
3. Make a hole in the center of the dry ingredients. Put the oil into the hole and, using your hands, gently mix in the flour mixture until the oil is absorbed.
4. Rapidly stir in the cold water, stopping when a soft dough is formed.
5. Divide the dough into 30 (60) (90) equal pieces and pat out to 1⁄2-inch-thick buns.
Place 10 buns, 1 inch apart, on each baking sheet.
6. Bake for 20 minutes until golden brown.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
©2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
90
Basic Recipe for Oatmeal Cookies
Yield: 48 cookies
250 mL
brown sugar
5 mL
baking soda
250 mL
white sugar
5 mL
salt
250 mL
margarine, non-hydrogenated 5 mL
baking powder
500 mL
quick oats
2
large eggs
250 mL
30 mL
milk
10 mL
vanilla
250 mL
all purpose flour
of one of the following or a combination: diced dried apricots, diced figs, craisins, raisins or chocolate chips
250 mL
whole wheat flour
1. Preheat oven to 180°C (350°F).
2. Cream together both sugars and the margarine.
3. Add the eggs, milk and vanilla and beat until well combined.
4. Add the flour, soda, salt and baking powder and beat again.
5. Add the oats and the dried fruit or chocolate chips.
6. Mix until well combined.
7. Using a 1 oz ice cream scoop, drop onto parchment-lined cookie sheets.
8. Bake 8-10 minutes. Remove from cookie sheets and cool on wire rack.
Vernon Secondary School Cafeteria Program
91
Ginger Snaps
Makes 100, 200 or 300 ginger snaps
This recipe calls for x100 x200
x300
shortening. To limit trans
5 cups
10 cups
15 cups
fat, choose a shortening
Baking soda
1 tsp
2 tsp
1 tbsp
that is non-hydrogenated,
Salt
1
⁄2 tsp
1 tsp
1 1⁄2 tsp
Ground ginger
1 tbsp
2 tbsp
3 tbsp
Shortening
1 cup
2 cups
3 cups
White sugar
3 cups
6 cups
9 cups
You could also use butter
Molasses
1 cup
2 cups
3 cups
instead of shortening in
Large eggs
3
6
9
this recipe.
Sifted flour
1. Preheat the oven to 325°F. Grease and flour, or line with parchment paper, as many cookie sheets as you have!
2. Whisk the flour, baking soda, salt and ginger together.
3. In a separate bowl, cream the shortening. Beat in the sugar until fluffy. Beat in the molasses, then the eggs.
4. Add the flour mixture and stir until well mixed.
5. Using 2 teaspoons of the dough for each cookie, roll into balls and place 2 inches apart on cookie sheets and flatten slightly.
6. Bake for 15-20 minutes, until firm. Transfer to a rack to cool. Wash, grease and flour the sheets between batches, or re-use the parchment paper.
Recipe reprinted from Many Hands: Community Kitchens Share Their Best
© 2005 with permission of Community Kitchens Publishing. Vancouver Community
Kitchen Project www.communitykitchens.ca
hes of cookie
Make large batc small rolls, then dough, roll into and freeze for in plastic wrap wrap to
When you want up to 3 months. slice the frozen make cookies, ts. on cookie shee ugh and place do is according to th n thawed, bake
Whe
ly eat when you on recipe. This is gr so. dozen cookies or want to make a
92
or substitute with non-hydrogenated margarine.
To determine if ready-to-serve shakes, puddings,
What’s an appropriate amount to serve?
• Shakes and smoothies:
250 mL (no larger than
360 mL in middle and secondary schools)
• Puddings and custards:
and yogourts are suitable for sale, check if they fit into the Choose Most and Choose Sometimes categories at www.brandnamefoodlist.ca.
Fruit Yogourt Smoothie
Yield: 1 smoothie
about 100 g or 125 mL
125 mL
plain low-fat yogourt
(skim, 1% or 2%)
75 mL
ice
125 mL
frozen berries, unsweetened 1/2
1. Put all ingredients into a blender and blend until well mixed.
Serve.
medium banana
The Rocky Mountain Café, David Thompson
Secondary School Cook Training, Invermere
93
Parfaits
Yield: 1 portion
175 mL
frozen fruit
5 mL
maple syrup or honey
125 mL
plain 1% yogourt
30 mL
granola
1. Combine fruit and maple syrup in a bowl.
2. Place about one-third of the fruit at the bottom of a 9 oz serving cup.
3. Place about half of the yogourt on top of fruit.
4. Repeat steps 2 and 3 until cup is full.
5. Sprinkle granola on top of parfait.
The Rocky Mountain Café, David Thompson Secondary School
Cook Training, Invermere
94
Limit trans fat – read the
Nutrition Facts Table and choose a granola that contains no trans fat. Or, read the ingredient list and choose a product that does not contain the words
‘hydrogenated’, ‘partially hydrogenated’, ‘margarine’ or ‘shortening’.
Conversion tables:
Rounded measures for quick reference
An ounce (16 per pound) is a measure of weight.
Convert fluid ounces to mL.
Reminder!
A fluid ounce (fl oz) is a measure of volume.
Convert ounces to grams.
Volume
Weight
For ingredient volumes up to 1 cup use the approximate conversions in Table 1.
For ingredient weights up to 2 lb use the approximate conversions in Table 2.
Metric
Equivalents for
Larger Quantities
Table 1 : Equivalent Volumes
Table 2 : Equivalent Weights
Table 3: Equivalent Amounts
Imperial
mL
Imperial
grams
Imperial
Metric
⁄8 tsp
0.5 mL
1
⁄2 oz
15 g
1 lb
450 g
1 cup
240 mL
1 fl oz*
28.4 mL
1
⁄4 tsp
1 mL
1 oz
30 g
1
⁄2 tsp
2 mL
2 oz
60 g
1 tsp
5 mL
1
⁄4 lb
125 g
1 tbsp
15 mL
1
⁄2 lb
250 g
2 tbsp
25 mL
3
⁄4 lb
350 g
3 tbsp
50 mL*
1 lb
500 g
Gal/Qt
Metric
⁄4 cup
50 mL*
1 1⁄2 lb
750 g
1 gallon (Can)
4.5 L
⁄3 cup
75 mL
1 3⁄4 lb
875 g
1 quart (Can)
1.1 L
⁄2 cup
125 mL
2 lb
1 kg
⁄3 cup
150 mL
1 gallon (US)
3.8 L
3
⁄4 cup
175 mL
1 quart (US)
950 mL
1 cup
250 mL
1
1
1
1
2
*The equivalent volumes in Table 1 reflect the general principle that not more than two different measures should be used to measure an amount. As a result 50 mL is the accepted rounded quantity for both 3 tbsp and 1⁄4 cup.
*Use only for converting can sizes expressed in imperial fluid ounces.
Table 4: Equivalent Volumes
If the original recipe contains gallon or quart measures:
• first establish whether the measures you have been using are US or Canadian (imperial)
• and then use the appropriate conversion factor(s) from Table 4.
95
Resources
Recommended Cookbooks
•
•
•
•
•
•
•
•
Not all the recipes in these cookbooks will meet the
Guidelines. Use the tips in this resource to decide if recipes will meet the Guidelines and be suitable for sale to students.
Cook Great Food: 450 Delicious Recipes.
Dietitians of Canada. Robert Rose. 2001.
•
Simply Great Food: 250 quick, easy,
& delicious recipes.*
Patricia Chuey, Eileen Campbell, &
Mary Sue Waisman. Robert Rose. 2007.
Quantity Cooking
Healthwise Quantity Cookbook.*
Stephanie Turner & Vivienne Aronowitz.
Center for Science in the Public Interest. 1990.
Healthy & Delicious:
400 Professional Recipes.*
Sandy Kapoor. John Wiley & Sons. 1999.
Many Hands: Community Kitchens
Share Their Best.
Community Kitchens Publishing. 2005.
Moosewood Restaurant Cooks for a Crowd: Recipes With a Vegetarian
Emphasis for 24 or More.
The Moosewood Collective.
John Wiley & Sons. 1996.
Techniques of Healthy Cooking, Second
Edition. The Culinary Institute of America.
Editor Jennifer S. Armentrout.
John Wiley & Sons. 2000.
Techniques of Healthy Cooking, Professional
Edition. The Culinary Institute of America.
John Wiley & Sons. 2008.
Family Size Cooking
Dietitians of Canada
Bake Better Bites: Recipes and Tips for
Healthier Baked Goods. Dietitians of Canada.
2009. www.healthyeatingatschool.ca
96
•
Heart and Stroke Foundation of Canada
HeartSmart Chinese Cooking.
Stephen Wong. Douglas & McIntyre. 1996.
•
HeartSmart Flavours of India.
Krishna Jamal. Douglas & McIntyre. 1998.
•
The Best of HeartSmart Cooking.
Bonnie Stern. Random House Canada. 2006.
•
The New Lighthearted Cookbook:
Recipes for Heart Healthy Cooking.
Anne Lindsay. Key Porter Books. 2005.
•
•
•
•
Canadian Diabetes Association
Canada’s Best Cookbook for Kids with Diabetes.
Colleen Bartley. Robert Rose. 2005.
Diabetes Comfort Food.
Johanna Burkhard. Robert Rose. 2006.
Other
Low Glycemic Meals in Minutes:
Fast Track Your Family to Healthy Eating and Active Living.
Laura Kalina and Cheryl Christian. 2008.
One Smart Cookie: All Your Favourite
Cookies, Squares, Brownies and Biscotti...
With Less Fat!
Julie Van Rosendaal. Whitecap Books. 2002.
•
•
Nutrient Analysis Software
The Complete Light Kitchen.
Rose Reisman. Whitecap Books. 2007.
Software programs are available to analyze the nutrients in recipes and the analysis can be compared to the Guidelines. This takes time, and for accurate results is best done by someone with experience and expertise in this area. It should also be done with a program that uses the most recent version of the
Canadian Nutrient File as its database.
The Good Food Book for Families.
Brenda Bradshaw and Cheryl Mutch.
Random House Canada. 2008.
Web Resources
•
•
•
•
Brand Name Food List
(www.brandnamefoodlist.ca)
Eating Well with Canada’s Food Guide www.hc-sc.gc.ca/fn-an/food-guidealiment/index-eng.php Tips and Recipes for Quantity Cooking:
Nourishing Minds and Bodies has been developed to assist users in determining if recipes will meet the Guidelines without having to do recipe analysis.
Guidelines for Food and Beverage Sales in BC Schools and Tools to Support
Implementation
www.bced.gov.bc.ca/health/ healthy_eating/food_guidelines/) Making It Happen: Healthy Eating at School www.healthyeatingatschool.ca •
School Meal and School Nutrition Program
Handbook
www.bced.gov.bc.ca/health/
Resources marked with an asterisk (*) and those listed below were used in the preparation of this resource.
•
On Cooking:
A Textbook of Culinary Fundamentals.
Sarah R. Labensky, Alan M. Hause, Fred L.
Malley, Anthony Bevan & Settimio Sicoli.
Pearson Education Canada. 2006.
•
Recipe Substitutions to Lower Fat and Sugar. www.HealthLinkBC.ca •
The New American Plate Comfort Foods:
Recipes for a Healthy Weight and a Healthy
Life. American Institute for Cancer Research,
Revised Edition.
•
Techniques of Healthy Cooking, Second
Edition. The Culinary Institute of America.
Editor Jennifer S. Armentrout.
John Wiley & Sons. 2000.
A Fresh Crunch in School Lunch
– The BC Farm to School Guide www.phabc.org/farmtoschool •
Sources
•
Chef Ann Lunch Lessons:
Changing the Way We Feed Our Children www.lunchlessons.org/ •
Healthy Eating Active Living Information www.dietitians.ca Nutrition Information Hotline
•
Dietitian Services at HealthLink BC
Toll-free in BC 8-1-1 www.HealthLinkBC.ca) 97
Tips and Recipes for Quantity Cooking:
Nourishing Minds and Bodies
This resource is published by Dietitians of Canada with funding from the BC Healthy
Living Alliance. Dietitians of Canada gratefully acknowledges the chef instructors, home economics teachers, students and dietitians throughout BC who have supported the development and review of this resource. A special thank you to everyone who submitted and tested recipes. Without you, this resource would not have been possible.
Download a copy and other resources at www.healthyeatingatschool.ca
If you have questions about healthy eating at school contact Dietitian Services at HealthLink BC at 8-1-1.
An initiative of these
BC Healthy Living Alliance members
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