Four Weeks of Healthy Menus - Winnipeg Regional Health Authority

Homemade French FriesMakes 1 serving11 tsp¼ tspmedium sized potato or sweet potatocanola oilsalt15 ml1 mlPreheat the oven to 350°F (180°C). Thoroughly scrub the potato (making sure there is nodirt left on the potato). Cut the potato in half, then cut each half into ½ inch (1.5 cm)slices. Once the whole potato is sliced, cut each slice into long strips (so they look likeFrench fries). Toss the fries with canola oil and salt. Mix well. Spread the fries onto a cookiesheet. Bake for 15 minutes on one side, then remove the cookie sheet from the oven andturn the fries over. Bake another 15 minutes (or until they are tender). Serve hot.NUTRIENTSPer Serving (for a potato)Calories: 284Carbohydrates: 55.4 gCalcium: 39 mgFat:4.8 gFibre:5.1 gIron:2.5 mgSodium: 604 mgProtein: 6.4 gSubstitutions:• Use any type of vegetable oil instead of canola oil.• For a spicy variation, try adding these ingredients: 1 tsp grated Parmesan cheese, 1 pincheach of oregano, onion powder and chili powder.Mixed Bean SaladMakes 5 servings (1 serving = 1 cup or 250 ml)NUTRIENTSPer Serving - 1 cup or 250 ml14 oz can14 oz can¾ cup½ cup½½1/3 cup1/8 cup2 tbsp¼ tsp½ tspkidney beans, drained and rinsedchick peas, drained and rinsedyellow wax beans, drained and rinsedfrozen green beansmedium onion, choppedmedium green pepper, choppedvinegarcanola oilwhite sugardried basil (optional)chili powder (optional)salt and pepper to taste398 ml398 ml200 ml125 ml½½75 ml40 ml30 ml1 ml2 mlCalories: 337Carbohydrates: 50.7 gCalcium: 84 mgFat:9.6 gFibre:12 gIron:4.4 mgSodium: 11.6 mgProtein: 14.5 gMix the kidney beans, chick peas, yellow beans, green beans, onion and green pepper ina large bowl. Mix the vinegar, oil, sugar, basil and chili powder (if using) in a small bowl.Pour this dressing over the bean mixture. Mix well. Add salt and pepper to taste. Cover andrefrigerate. Just before serving, stir gently.This recipe makes a lot but it will keep well in the refrigerator for up to one week.Substitutions:• Use any combination of beans for this recipe, e.g. navy beans, black beans, pinto beans,etc.• Use other vegetables you have on hand such as broccoli, red pepper or corn instead ofthe ones listed in the recipe.• Other types of vinegar such as apple cider vinegar, balsamic vinegar or red wine vinegarwould also work well.• Use any type of vegetable oil instead of canola oil.• For more flavour, add ½ tsp dry mustard.15