Four Weeks of Healthy Menus - Winnipeg Regional Health Authority

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Week Two RecipesSplit Pea SoupMakes 4 servings (1 serving = 1 cup or 250 ml)1 cup2 cups½1 stalk½ tsp¼ tsp2 cups1½ cupdry split peaswateronion, choppedcelery, choppedsaltground pepperreduced sodium chicken broth*carrot, dicedham, chopped (optional)250 ml500 ml½1 stalk2 ml1 ml500 ml1125 mlNUTRIENTSPer Serving - 1 cup or 250 mlCalories: 101Carbohydrates: 15.9 gCalcium: 28.5 mgFat:1 gFibre:2.5 gIron:1.1 mgSodium: 476 mgProtein: 7.4 gCombine the split peas, water, onion and celery in a pot. Bring to a boil. Turn down theheat to low, cover and simmer until peas are tender (about 1 hour and 30 minutes). Add thechicken broth, carrots and ham (if using) and cook for half an hour more until carrots are soft.*If you are using canned condensed broth, use 3 cups of diluted broth. To dilute condensedchicken broth, combine one can of condensed broth with one can of water. If you are usingready-to-serve broth from a tetra pak, you don’t need to add water.Substitutions:• Use vegetable broth, regular chicken broth or chicken bouillon cubes instead of reducedsodium chicken broth.• Use a ham bone with meat instead of chicken broth. Combine the split peas, 4 cups ofwater, the ham bone, onion, celery, salt and pepper in a pot. Bring to a boil. Turn down theheat to low, cover and simmer until peas are tender (about 2 hours and 15 minutes). Addthe carrots and cook for half an hour more until carrots are soft. Remove the ham bone.Trim the meat from the bone and chop finely. Return the meat to the soup and heatthoroughly.• For more flavour, when you add the chicken broth, also add a clove of finely choppedgarlic, 1 bay leaf and a dash each of parsley, thyme, marjoram and cayenne pepper.Remove the bay leaf before serving.Chicken SaladMakes 1 serving (1 serving = ½ cup or 75 g)½ cup½2 tbspdashdashcooked chickengreen onion, choppedsalad dressing (e.g. light mayonnaise,Miracle Whip)saltground pepper75 g½30 mldashdashChop cooked chicken and place in a small bowl. Add the chopped green onion. Combinethe salad dressing, salt, and pepper. Stir this into chicken mixture.NUTRIENTSPer Serving - ½ cup or 75 g (madewith light mayonnaise)Calories: 137Carbohydrates: 3.6 gCalcium: 16 mgFat:4.9 gFibre:0.5 gIron:0.7 mgSodium: 632 mgProtein: 18.5 g24
BannockMakes 6 servings (Cut evenly into 6 pieces, 1 serving = 1 piece)½ cup½ cup¼ tsp2 tsp3 tbsp1/3 cupOptional:¼ cup½ tspall purpose flourwhole wheat floursaltbaking powdernon-hydrogenated soft margarinewarm waterraisinscinnamon or nutmeg125 ml125 ml1 ml10 ml45 ml75 ml60 ml2 mlPreheat the oven to 350°F (180°C). In a bowl, mix together the flours, salt, baking powderand the raisins and cinnamon or nutmeg (if using). Add the margarine and blend with afork until crumbly. Gradually stir in the water until a soft dough forms. Form the doughinto a ball with your hands and flatten it onto a cookie sheet (so that the dough is about 2inches thick all over). Do not over knead the dough otherwise the cooked bannock will betough. Using a fork or knife, prick the flattened dough all over. Bake for 15-20 minutes.NUTRIENTSPer Serving - 1 piece (made withoutoptional ingredients)Calories: 129Carbohydrates: 16.6 gCalcium: 52 mgFat:6 gFibre:1.6 gIron:1 mgSodium: 276 mgProtein: 2.6 gSubstitutions:• Use 1 cup of all purpose or 1 cup of whole wheat flour instead of a ½ cup of each.Baked PotatoMakes 1 serving (1 serving = 1 potato)1medium potato 1Preheat the oven to 400°F. Scrub the potato and prick with a fork. Place the potato on apan in the oven. Bake for 1 hour or until tender.NUTRIENTSPer Serving - 1 potatoCalories: 161Carbohydrates: 36.6 gCalcium: 26 mgFat:0.2 gFibre:3.8 gIron:1.9 mgSodium: 17 mgProtein: 4.3 g25
Page 1: Four Weeks ofHealthy MenusWith Groc
Page 5 and 6: IntroductionWho can use these menus
Page 8 and 9: NOTES8
Page 10 and 11: Week One MenuLEGEND* recipes are pr
Page 12 and 13: Week One RecipesThe number of servi
Page 14 and 15: Tossed SaladMakes 1 serving (1 serv
Page 16 and 17: SconesMakes 12 scones (1 serving =
Page 19 and 20: Mini PizzaMakes 1 serving1¼ cup½
Page 21 and 22: Week 2
Page 23: Week Two Grocery ListNote: The item
Page 27 and 28: Apple CrispMakes 4 servings (1 serv
Page 31 and 32: Week Three Grocery ListNote: The it
Page 33 and 34: Tuna SaladMakes 1 serving (1 servin
Page 35 and 36: Beef StroganoffMakes 4 servings (1
Page 39 and 40: Week Four Grocery ListNote: The ite
Page 41 and 42: Garlic ToastMakes 1 serving (1 serv
Page 43 and 44: Blank MenuLEGEND* recipes are provi
Page 45 and 46: Best BuysHealthy eating starts with
Page 47 and 48: MEAT & ALTERNATIVESMeat• Buy less
Page 49 and 50: Storing Vegetables andFruit at Home
Page 51 and 52: Storing FruitTo ripen fruit, follow
Page 53 and 54: Food SafetyStoring Food SafelyFoods
Page 55 and 56: Clean• Always wash your hands wit
Page 57: VegetablesTry caraway seeds, chili

Four Weeks of Healthy Menus - Winnipeg Regional Health Authority

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