Four Weeks of Healthy Menus - Winnipeg Regional Health Authority

SconesMakes 12 scones (1 serving = 1 scone)1 cup1 cup½ tsp1 tbsp1 tsp¼ cup1¾ cup1 tbspall purpose flourwhole wheat flourbaking sodabaking powdersaltnon-hydrogenated soft margarineegg, beatenmilk or waterwhite sugar250 ml250 ml2 ml15 ml5 ml60 ml1175 ml15 mlPreheat the oven to 350°F (180°C). In a bowl, mix together the flours, baking soda, bakingpowder, salt and sugar. Blend in the margarine with a fork until crumbly. Stir in the milk andegg until a soft dough forms. On a smooth surface, press the dough into a flat sheet about1-2 inches think. Cut into 12 servings. Place each serving onto an ungreased cookie sheet.Bake for 12-15 minutes or until golden brown on top.NUTRIENTSPer Serving - 1 scone (made withskim milk)Calories: 129Carbohydrates: 18.4 gCalcium: 63 mgFat:4.8 gFibre:1.6 gIron:1 mgSodium: 390 mgProtein: 3.7 gSubstitutions:• Use 2 cups of all purpose or whole wheat flour instead of 1 cup of each.• Use skim, 1% or 2% milk. For a less expensive option, use skim milk powder. Whisk 1 /3 cupof milk powder with 1 cup of water to make 1 cup of milk.• Instead of using an egg, mix 1 tbsp ground flaxseed with 3 tbsp warm water. Let it standfor a few minutes to gel.• Add ½ cup raisins or other dried fruit such as dried cranberries or chopped, dried apricots.• For savoury scones, try adding ¼ cup diced ham and ¼ cup shredded cheddar cheese.Salmon SaladMakes 1 serving (1 serving = ½ cup or 75 g)½ cup½2 tbspdashdashcanned salmongreen onion, choppedsalad dressing (e.g. light mayonnaise,Miracle Whip)saltground pepperIn a small bowl, mash the canned salmon with a fork. Add the chopped green onion.Combine the salad dressing, salt and pepper. Stir this into the salmon mixture.Substitutions:• Add chopped celery instead of or in addition to the green onion.75 g½30 mldashdashNUTRIENTSPer Serving - ½ cup or 75 g (madeusing light mayonnaise)Calories: 175Carbohydrates: 3.1 gCalcium: 188 mgFat:11.8 gFibre:0.3 gIron:0.9 mgSodium: 444 mgProtein: 13.5 g16