Four Weeks of Healthy Menus - Winnipeg Regional Health Authority

Mini PizzaMakes 1 serving1¼ cup½¼2¼ cupwhole wheat English muffinHomestyle Tomato Sauce with Herbs (seerecipe on page 17)green onion, finely choppedgreen pepper, finely choppedmushrooms, slicedmozzarella cheese, shreddeddried basil and oregano to tastesalt and pepper to taste160 ml½¼260 mlNUTRIENTSPer ServingCalories: 253Carbohydrates: 33.9 gCalcium: 354 mgFat:8.6 gFibre:5.9 gIron:2.6 mgSodium: 879 mgProtein: 13.4 gPreheat the oven to 350°F (180°C). Place the English muffin halves on a baking sheet.Spread tomato sauce on each half of the muffin. Sprinkle with basil, oregano, salt andpepper to taste. Put the green onion, green pepper and mushrooms on top of each muffinhalf. Sprinkle with cheese. Bake until hot and bubbly, about 10-15 minutes.Substitutions:• Use plain or flavoured English muffins (e.g. cheese, sourdough), hamburger bun, dinnerroll or pita.• Try other toppings such as ham, pineapple, tomato slices, olives, broccoli or onions.• Use a heart healthy cheese, i.e. one that has less than 20% M.F.Banana BreadMakes 1 loaf (approximately 12 slices)½ cup¾ cup231 tsp1 cup½ cup1 tsp¼ tspcanola oilwhite sugareggsmedium-sized bananas, mashedvanillaall purpose flourwhole wheat flourbaking sodasalt125 ml175 ml235 ml250 ml125 ml5 ml1 mlNUTRIENTSPer Serving - 1 sliceCalories: 237Carbohydrates: 32.1 gCalcium: 9 mgFat:10.7 gFibre:1.5 gIron:0.9 mgSodium: 165 mgProtein: 3.2 gPreheat the oven to 350°F (180°C). Line a loaf pan with parchment paper or grease withoil. In a large bowl, cream together the oil and the sugar. Add the eggs, bananas andvanilla and mix well. Add all the dry ingredients and mix until just combined. Do not overmix. Pour the batter into the loaf pan and bake for 1 hour and 15 minutes or until atoothpick inserted into the centre comes out clean. Lift the loaf out of the pan and put iton a rack to cool.Substitutions:• Use any type of vegetable oil instead of canola oil.• Instead of 2 eggs, mix 2 tbsp ground flaxseed with 6 tbsp warm water in a small bowl.Let it stand for a few minutes to gel.• Use 1½ cups of all purpose or whole wheat flour instead of a combination of the two.Tip: Overripe bananas that have been frozen work well in baking loaves and muffins.19