Recipes

Whether you're a meat lover, a vegan or a vegetarian we've got a recipe that will suit your needs. Here's a list of some of our favourite, quick and low fat recipes. We've got everything from drinks to afterschool snacks to dinner meals. Check them out, you don't even have to know how to cook to use them!

Vegetarian

Meat lovers

Drinks (non-alcoholic, thank-you)

Snacks

 

 

If you have a recipe you want to add to our list, write them in our guestbook.

Being Vegetarian

Please note: It is always wise to consult your family doctor before changing your diet in a major way. Once you have made changes, if you experience any disturbing or uncomfortable symptoms you should also check these out with your doctor. Keep in mind that you know what is right for your body, if this is what you want, and you've done the nutritional research you need, go for it.

A vegetarian is someone who follows a diet that consists mostly of edible plants, like vegetables and fruits. There are many different types of vegetarians, see below for more information.

Types of Vegetarianism
Name	Foods Left Out	Foods Emphasized
Semivegetarian	reduction in animal foods	increase in plant foods
Pesco-vegetarian	red meat & poultry	fish & plant foods
Pollo-vegetarian	red meat & fish	poultry, birds & plant foods
Ovolacto-vegetarian	all meat, fish & poultry	eggs, milk(products) plant foods
Lactovegetarian	all animal foods but milk(products)	milk(products) & plant foods
Vegan	all animal foods	plant foods only
Traditional Macrobiotics*	eliminating animal foods & most plant foods	brown rice
Fruitarian*	everything except fruit & nuts	fruits & nuts only
*Not recommended because of the risk of malnutrition

Vegetarian Spaghetti

1/4 cup green pepper

1/4 cup onion, chopped

1/4 cup tomato, chopped

1/4 cup mushrooms, sliced

1 cup tofu, cubed

1/2 teaspoon basil

1/4 cup oregano

1/2 teaspoon salt

2 tablespoons olive oil

6 ounces spaghetti, cooked (one or two handfuls)

 

Saute (cook in frying pan, stirring frequently) vegetables with tofu, basil, oregano, and salt in olive oil for 5 minutes. Add spaghetti and toss gently. Makes 2 servings.

Meatless Chili

1 onion, finely chopped

1/2 green peper, finely chopped

1 pound can red kidney beans, drained

2 teaspoons chili powder

8 ounces tomato sauce

1 clove of garlic

try the new "veggie ground beef" found in your produce section

 

When I make vegetarian chili I throw just about everything in, carrots, brocoli, onions, green and red pepper, garlic (lots of it), stewed tomatoes, garbanzo beans and mixed beans. To follow any chili recipe just get a big pot, add in your tomato sauce and the rest of your ingredients and let it cook at a medium heat until your ingredients are soft (you can cut your carrots with a fork) usually 30 to 40 minutes.

 

Chili is a great food to make in large quantities and then freeze. Try putting grated cheese on top of your chili or sour cream, garlic bread is great with this meal too.

 

 

 

Veggie Bake

 

1 potato, grated

1 large carrot, grated

1 zucchini or yellow squash, grated

1 cup rice, boiled and drained

 

Mix all the ingredients together thoroughly and spoon into a greased baking pan, smoothing it out into one layer. Bake at 375 degrees for 15 to 20 minutes, or until it starts to brown. Remove from the oven, allow to cool, and cut into squares.

 

 

 

Fruit Salad

 

Get a bunch of fruit, whatever is in season. Grapes, kiwi, watermelon, blueberries etc. Wash and cut everything into bite size pieces, mix it into a bowl. Eat with yogurt or cottage cheese. A great option for the summer!

 

 

 

Vegetarian Tacos

 

4 taco shells

6 ounces Cheddar cheese, shredded

4 ounces mild green peppers, seeded and chopped

6 ounces iceberg lettuce, shredded

6 ounces taco sauce

1/2 a package of the "veggie ground beef"

sour cream (optional)

taco seasoning

 

Fry the veggie ground beef, add taco seasoning. Remove from heat and fill each taco shell with cheese, green pepers, lettuce and sauce.

 

 

 

Ants on a Log

 

stalks of celery

peanut butter

raisins

 

Clean the celery and cut it into chunks about 3 inches long. Fill the hollow of each chunk with peanut butter. Stick raisins on top of the peanut butter.

 

 

Other quick ideas:

 

veggie dogs, hot dogs made from tofu or vegetables

veggie burgers, check in the produce section of the grocery store and the frozen food section

vegetarian pizza

vegetarian stir fry

perogies

 

Recipes for the Meat Eater

Chicken Fajitas

8-inch or 20-cm flour totillas

1 tablespoon oil

3/4 pound chicken, cut into thin strips

1 medium onion, sliced thin

1/2 cup cut red bell pepper

1/2 cup cut green pepper

3/4 cup mild or medium salsa

1/2 teaspoon ground cumin

 

Toppings: grated cheddar cheese, guacamole, salsa and sour cream

 

Stack tortillas and wrap in tin foil. Bake at 350 F (180 C) for 5 minutes or until heated through.

In large heavy frying pan, heat oil over meium-high heat. Add chicken and cook for 1 minute, stirring. Add onion and red and green pepper; saute for 3 minutes or until peppers are tender-crisp and chicken is cooked. Reduce heat to medium and stir in salsa and cumin; heat through.

 

Place and equal portion of chicken mixture in centre of each tortilla. Fold bottom of each tortilla (side closest to you) up over the filling; then fold the sides in, overlapping. Serve with desired toppings.

 

Makes 4 servings.

 

 

 

Burritos

 

1 can refried beans (from a can)

2 handfuls of lettuce

4 large flour tortillas

1/2 onion, chopped

1-1/2 cups grated cheddar cheese

1/2 tomato, chopped

1/2 cup sour cream

1 tablespoon oil

3/4 pound beef, cut into thin strips

1/2 cup cut red bell pepper

1/2 cup cut green pepper

3/4 cup mild or medium salsa

1/2 teaspoon ground cumin

burrito seasoning

 

Toppings: guacamole, salsa

 

Preheat the oven to 300 F (150 C). Cook your refried beans over a medium heat until warm, you can add the salsa to your beans or wait until you add your fillings to put your salsa on. Soften the tortillas in the microwave, or by wrapping them in tin foil and cooking them in the oven at 350 F (180 C) for 5 minutes or until heated through (just follow the directions). In large heavy frying pan, heat oil over medium-high heat. Add beef and fry until cooked, no pink meat. Cut up the onion, red and green pepper and tomatoes. Reduce heat to medium and stir in cumin and burrito seasoning; heat through.

 

Place and equal portion of beef mixture in centre of each tortilla. Add refried beans, peppers, onions, tomatoes, lettuce and other and desired toppings. Fold bottom of each tortilla (side closest to you) up over the filling; then fold the sides in, overlapping.

 

 

 

Hamburgers

 

1 lb (500 g) ground beef, preferably lean

1 small onion, finely chopped

1 large crushed garlic clove

2tbsp ketchup

1 tsp chili powder

1/2 tsp ground cumin

1/4 tsp salt

1/4 tsp Worcestershire sauce

2 tbsp fine dry bread crumbs (optional)

1 tsp vegetable oil

1 tsp butter

 

Place onion, garlice, ketchup, seasonings and Worcestershire sauce. Stir in bread crumsb to help hold the burgers together if barbecuing. Add the meat and work in with a fork or your hands until thoroughly blended. Shape the mixture into 4 patties, about 4 inches wide and 3/4 inch thick.

 

Heat the oil and butter in a large frying pan over medium-low heat. Add the patties and saute, uncovered, for 6 minutes per side for medium-rare burgers. Don't press down or prick with a fork while they're cooking or you'll lose precious juices.

 

Wash your hands with anti-bacterial soap when you're finished. Make sure there is no pink meat in the burger before you eat it. Try barbecueing too.

 

 

 

Hot Dogs

 

Hot dogs are an easy and quick food to make. Simply follow the directions on the package, either boiling, microwaving or barbecueing, put in a bun and then eat.

 

 

 

Drinks

 

 

Spiced Apple Cider

(serves six)

 

Ingredients

Apple Juice	1 litre
Whole Cloves	10
Whole allspice	10
Ground nutmeg	dash
Salt	pinch
Cinnamon sticks	2 sticks

 

Equipment & Supplies

 

Large saucepan or Dutch oven

Punch bowl and cups

 

Mixing

 

Pour the juice into the saucepan. Add the spices. Cover and heat on low until almost boiling. Carefully pour into the punch bowl. Serve in punch cups with a fresh cinnamon stick as a stirrer if desired.

 

 

 

Coffee Grog

(serves six)

 

Ingredients
Butter	15 ml (1 tablespoon)
Brown sugar	80 ml (1/3 cup)
Cinnamon, nutmeg, allspice, cloves	pinch of each (1/8 teaspoon)
Strong freshly brewed coffee	1.4 litres (5 1/2 cups)
Milk	200 ml (3/4 cup)
Orange or lemon twists

 

Equipment & Supplies

 

Saucepan

Mugs or coffee glasses

 

Mixing

 

Cream the butter and sugar in the saucepan. Blend in the spices. Add the hot coffee and stir until the sugar dissolves. Stir in the milk and heat just to boiling. Pour into heated mugs or coffee glasses and garnish with an orange or lemon twist.

 

 

 

Hot Cranberry Punch

(serves 18)

 

Ingredients
Cranberry juice	1 litre (4 cups)
Pineapple juice	1 litre (4 cups)
Water	250 ml (1cup)
Cinnamon	pinch
Ground cloves	3 ml (3/4 teaspoon)
Nutmeg	1.25 ml (1/4 teaspoon)
Allspice	2.5 ml (1/2 teaspoon)
Salt	pinch
Cinnamon sticks

 

Equipment & Supplies

 

Large saucepan

Punch cups

 

Mixing

 

Combine the spices and the water in the saucepan. Stir and bring to a boil. Add the fruit juices and reheat just to the boiling point. Serve piping hot with a cinnamon stick stirrer in each cup.

 

 

 

Frozen Fruit Drink

 

8 oz mango or pineapple, cubed (or other fruit)

1 1/2 lemon-flavoured sparkling water

1 1/2 tbsp sugar syrup (recipe below)

 

Sugar Syrup

 

To make about 2 cups, combine 1 cup of water and 2 cups of sugar in a saucepan. Bring to a boil over low heat. Scrape sugar crystals off sides of the pan with a pastry brush. Be careful not to touch the syrup! You can store the leftover syrup in the refrigerator indefinately.

 

Combine fruit, water, and simply syrup in a blender. Pulse for 5 seconds. Serve over ice or in frosted glasses.

 

 

Snacks

Peach Treat

1 cup frozen sliced peaches

1 cup peach nectar

1 14 oz can nonfat sweetened condensed milk

1 tsp vanilla extract

4 cups ice cubes

 

Combine peaches, peach nectar, condensed milk, and vanilla extract in a blender. Add ice slowly, in small batches. Blend until smooth and serve. Refrigerate leftovers.

 

 

 

Frozen Pops

 

2 cups orange juice

6 tablespoons ygurt

 

Equipment & Supplies

 

Measuring cup

measuring spoons

blender or covered jar

popsicle molds (or paper cups with popsicle sticks)

 

Mix the orange juice and yogurt in a blender or jar. Pour into molds or paper cups. Place in freezer. When mixture starts to harden, (1/2 hour to an hour) add sticks. Keep in freezer until hard.

 

 

Pita Chips

 

2 large pitas

2 teaspoons vegetable oil

2 tablespoons parmesan cheese

1 teaspoon salt

2 teaspoons garlic powder

1 teaspoon oregano

 

Cut the pitas by seperating the two halves and slicing the bread into triangles. Grease a baking sheet and place the pita pieces on the sheet. Bursh the oil on the trianlges.

 

Sprinkle the seasonings on the pita, and broil them for about 5 minutes. Make sure you don't burn the chips. Let them cool on the sheet, then store them in an airtight bag.

 

 

GORP

Good Old Raisins and Peanuts

 

1/3 pound shelled peanuts

1/3 pound raisins

1/8 pound chocolate chips or M&Ms

 

Mix everything in a large mixing bowl, and store the GORP in an airtight container. This is a great snack for camping and hiking!

 

 

Hummus

(makes about 8 servings)

 

Hummus is probably the most famous dish from the Middle East. It's a wonderful dip for raw vegetables, breads, pitas and bagels. It also makes a great sandwich or cracker spread.

 

1 can cooked chick-peas (also called garbanzo beans)

3/4 cup tahini*

3/4 cup freshly squeezed lemon juice

1 teaspoon chopped garlic

1 teaspoon salt

pinch cayenne pepper (if you wish)

 

Drain the chick-peas. Place all the ingredients in a food processor or blender, and process until well mixed. Add a little water, about a tablespoonful at a time, until you have a smooth, creamy mixture.

 

Taste the hummus, and if it needs anything more - lemon juice, tahini, or garlic - add it and process the mixture again.

 

*Tahini is made of sesame seeds that have been ground into a paste. It's available in the ethnic foods section of most grocery stores and in health-food stores.

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