Recipes

Ingredients 1 tablespoon (15 ml) vegetable oil 1 cup (250 ml) Spanish onions, cut into 1 cm cubes 1 cup (250 ml) celery, cut into 1 cm pieces 1 cup (250 ml) of carrots,  cut into 1 cm pieces 7 cups (1 ¾ L) of chicken broth 1 cooked chicken breast, cut into 1 cm cubes A pinch of fresh parsley (chopped) 1 cup (250 ml) uncooked egg noodles Method Brown onions in vegetable oil until translucent. Add celery, carrots and chicken, and continue to brown for 1 minute. Add chicken broth and parsley. Bring to a boil. Add egg noodles. Reduce heat and simmer for 10 minutes or until the noodles are soft. Serve. YIELD: approximately 8 x 225 ml servings.

Ingredients 1 tablespoon (15 ml) vegetable oil 1 cup (250 ml) Spanish onions, cut into 1 cm cubes 1 clove garlic, finely chopped 796 ml (1 can) of diced tomatoes 1 cup (250 ml) celery, cut into 1 cm pieces 1 cup (250 ml) carrots, cut into 3 to 5 mm rounds 1 cup (250 ml) turnips, cut into 1 cm pieces ½ cup (125 ml) potatoes, cut into 1 cm cubes 1 ¼ cup (310 ml) leeks, finely chopped 8 cups (2 L)  chicken broth 2 tablespoons (30 ml) tomato paste 340 ml (1 can) tomato juice A pinch of basil A pinch of rosemary A pinch of pepper   Method Brown* onions and garlic in vegetable oil until the onions are translucent. Add the rest of the vegetables and continue to brown for approx. 5 to 10 minutes. Add the chicken broth, tomato juice, tomato paste and diced tomatoes. Add the spices and bring to a boil. Reduce the heat and simmer for 30 minutes or until vegetables are soft. Serve. *Brown: To cook quickly over high heat, causing the surface of the food to turn brown while the interior stays moist. This method not only gives food an appetizing colour, but also a rich flavour. YIELD: approximately 10 x 250 ml servings

Ingredients 2 tablespoons (30 ml)  vegetable oil 1 ½ cups (375 ml) Spanish onions, coarsely chopped ¾ cup (180 ml) celery, coarsely chopped ½ cup (125 ml) all-purpose flour 8 cups (2 L) chicken broth 1 cup (250 ml) potatoes, coarsely chopped 2 ¾ (680 ml) cups sliced mushrooms A pinch of pepper 2 cups (500 ml) of 2% milk Method Brown onions in ½ tablespoon of vegetable oil until translucent. Add celery and 2 cups of mushrooms and cook. Add flour and mix well. Add chicken broth and potatoes. Bring to a boil. Reduce heat and simmer until potatoes are soft. Liquefy in the blender while incorporating the milk. Serve. In a separate pan, cook the remaining mushrooms in the remaining oil. Add them to the soup and simmer 5 minutes. Add the pepper and serve. YIELD: approximately 8 x 250 ml servings

Ingredients 1/3 cup melted butter 2/3 cup sugar ½ cup milk 1 egg, whipped ¼ cup maple syrup 2 cups Cortland apples (peeled and diced into small pieces) 11/3 cups flour 1 cup oatmeal 1 tbsp. baking powder 1½ tsp. cinnamon Preparation Preheat oven to 350°F. Mix the sugar and melted butter together. Add the milk, egg, maple syrup and apples. In another bowl, combine all the dry ingredients. Lightly incorporate the dry ingredients into the wet mixture until just combined; do not overmix. Fill moulds of a muffin pan between half and three-quarters full with batter. Place muffin pan in the centre of the oven for 25-30 minutes or until a toothpick inserted in themiddle of a muffin comes out clean. Allow to completely cool on a rack.

When you’re in a rush, use these combinations to create a delicious and nutritious snack. Sprinkle cinnamon on apple slices and pour some maple syrup on it to please everyone with a sweet tooth. Make a quick yogurt smoothie by mixing yogurt with a handful of berries in a blender. Add some fruits and granola to a bowl of yogurt and turn it into a fruit parfait. Add some maple syrup for a sweeter taste. Use hummus to dip your favourite vegetables for a more filling snack. Spread some nut butter on a banana to enjoy a classic and delicious combination.

What could be easier than choosing your favourite fruits and mixing them in the blender to enjoy a fresh, deliciously sweet drink? The following guide will give you ideas on how to prepare these delicious beverages. Choose an item from each category to create the perfect smoothie! Base (1/2 cup) Plain yogurt Your choice of milk Your choice of fruit juice Coconut water Fruit (3/4 cup) Strawberries Banana Blueberries Pineapple Mango Raspberries A sweet touch (1/2 tablespoon) Maple syrup Honey Cane sugar Preparation Choose a base, one or two kinds of fruit, add a sweet touch and puree all these ingredients in a blender.  For a creamier texture, add some ice cubes.

Here is a quick and simple recipe for a fun snack made with watermelon. Ingredients Seedless watermelon, sliced into triangles Popsicle sticks Preparation Slice watermelon in 3-inch thick triangles With a knife, make an incision at the base of the triangle and insert a stick

Ingredients 2 ripe mangoes 1 thinly sliced red pepper 1/3 cup thinly sliced red onion 2 tbsp. chopped fresh basil 2 tbsp. chopped fresh mint 2 tbsp. lime juice 1 tbsp. fish sauce 1 tsp. sugar 1 tsp. crushed chili pepper ½ cup of chopped salted cashews Directions Peel the mangoes and remove the seeds. Cut the mangoes in julienne cut (1 mm2 x 5 cm) and put in a bowl. Add the sliced red peppers, sliced red onions, basil and mint. In a mixing bowl, whisk the lime juice, fish sauce, sugar and crushed chili pepper. Pour over the mango mixture and mix.  Add the cashews, mix well and serve. Makes 4 servings

With virtually endless possibilities, flavoured or infused water simply combines water with one or more of your favourite fruits, and some with aromatic herbs too. With no added sugar, they deliver a deliciously light, fresh and fruity taste you’ll want to enjoy again and again! Making them is easy: Combine your ingredients in a 16 oz. glass or jar. Fill the container with water. Refrigerate for about 1 hour. Enjoy! Strawberry–basil 1 cup sliced strawberries ¼ cup freshly chopped basil Mango-lime ½ mango, cut in cubes ½ lime, thinly sliced Orange-lime ½ lime, thinly sliced ½ orange, thinly sliced ¼ lemon, thinly sliced Rosemary-melon 1 sprig of rosemary 1 cup watermelon, cubed Cucumber-strawberry-kiwi ½ cup cucumber, thinly sliced 1 kiwi, cut in cubes 1 cup sliced strawberries

Ingredients ¼ cup (60 ml) balsamic vinegar 1 tbsp (15 ml) Dijon mustard 1 tbsp (15 ml) minced garlic ¾ cup (180 ml) olive oil 3 cups (750 ml) seedless watermelon, cubed 1 ½ cups (375 ml) feta cheese, diced ½ red onion, finely chopped Salt and pepper to taste Preparation In a bowl, whisk together the balsamic vinegar, Dijon mustard, garlic, salt and pepper. Continue to whisk while slowly adding the olive oil. Refrigerate. In a large bowl, place the melon cubes, diced feta and red onion. Add half of the vinaigrette and gently stir into the mixed ingredients with two large spoons. Refrigerate for 30 minutes. Add the remaining vinaigrette prior to serving, and enjoy.