Four Weeks of Healthy Menus - Winnipeg Regional Health Authority
Four Weeks of Healthy Menus - Winnipeg Regional Health Authority
Four Weeks of Healthy Menus - Winnipeg Regional Health Authority
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Table <strong>of</strong>ContentsIntroduction 5The Basic Pantry 6Week 1 <strong>Menus</strong> and Grocery List 10Week 1 Recipes 12French Toast 12Minestrone Soup 12Baked Pork Chop 13Stir-Fried Vegetables 13Tossed Salad 14Bran Muffins 14Homemade French Fries 15Mixed Bean Salad 15Scones 16Salmon Salad 16Homestyle Tomato Sauce 17Meatloaf 17Coleslaw 18Bean Burrito 18Mini Pizza 19Banana Bread 19Week 2 <strong>Menus</strong> and Grocery List 22Week 2 Recipes 24Split Pea Soup 24Chicken Salad 24Bannock 25Baked Potato 25Tuna Casserole 26Poached Egg 26Apple Crisp 27Hard Cooked Egg 27Week 3 <strong>Menus</strong> and Grocery List 30Week 3 Recipes 32Lentil Soup 32Baked Chicken Thighs 32Tuna Salad 33Vegetable Lasagna 33Chicken and Vegetable Soup 34Baked Beans 34Beef Strogan<strong>of</strong>f 35Scrambled Eggs 35Week 4 <strong>Menus</strong> and Grocery List 38Week 4 Recipes 40Chunky Vegetable Soup 40Roast Carrots 40Garlic Toast 41Egg Salad 41Beef and Macaroni Casserole 42Blank Menu and Grocery List 43Best Buys 45Vegetables and Fruit in Season 48Storing Vegetables and Fruit at Home 49A Hand Guide to Food Guide Serving Sizes 52Food Safety 53Cooking with Spices and Herbs 563
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