Preparation: 15 min | Cooking: 15 min | Servings : 4
15 ml (1 tbs) olive oil
450 g (1 pound) ground beef
2 medium grated carrots
250 ml (1 cup) sweet peas, julienne cut
1 sliced onion
12 large lettuce leaves
2 sliced green onions
2 chopped garlic cloves
15 ml (1 tbs) grated fresh ginger
60 ml (1/4 of cup ) of reduced sodium soy sauce
30 ml (2 tbs) of ketchup
15 ml (1 tbs) of brown sugar or honey
10 ml (2 c. à t.) of spicy sriracha sauce
Salt and pepper
Mix the ingredients of the sauce and reserve. Heat the olive oil in a large nonstick pan and fry the onion for a few minutes. Add the pork and sauté the meat for 5 minutes over medium-high heat.
Add grated carrot and sweet peas. Stir in the sauce and cook over medium heat until the meat is completely cooked.
Transfer the meat mixture to a dish and place in the center of the table. Each guest can prepare his lettuce wrap, adding green onions and coriander, to taste.
Tip: Do you have leftover rice cooked in the fridge? Do not hesitate to add it to the pan 3 minutes before the end of the cooking.
Vegetarian option: Replace chopped pork with extra-firm tofu.
¾ cup (175 ml) of frozen mango cubes, unfreezed
3 tbsp (45 ml) of water
1½ cup (375 ml) of vanilla greek yogurt
6 to 8 big strawberries, cut in halves
1 handful of pumpkin seeds
1 handful of unsweetened coconut slices
Mix the mango cubes with water. With a blender, blend the mixture until you get a smooth and homogeneous puree.
Line a baking sheet with parchment paper.
Spread the yogurt in a 1 cm thick layer.
Pour the fruit puree on the yogurt layer. Marble the mixture by doing circular moves with the tip of a knife.
Garnish with strawberries, pumpkin seeds and coconut slices.
Freeze until the yogurt sit still, for about 2 hours.
Break the mixture in pieces and enjoy! Keep the barks in the freezer.
Tip: For a more decadent version, choose a yogurt that contains more fat. You can switch the yogurt’s flavor as well as the toppings. Let your creativity guide you, the possibilities are endless! Nuts, seeds, fruits, dark chocolate chips, dried fruits, for example, will pair really well with yogurt.
I came up with Cauliflower steak for the challenge. I wanted to share this dish that vegetable is main of the dish to community people. The texture of pan seared cauliflower would replaced steak and 3 different colours of cauliflowers salad with raisin and toasted hazel nuts (head part) are adding sweetness and richness of the dish. In addition, all of ingredients used are accessible in grocery market places. -Recipe will be provided as needed.
George Brown College | Culinary Management – nutrition
Pumpkin no bake energy bars are perfect for any time of the day…from on the go breakfast to an afternoon snack! Dates provides a natural sweetness while pumpkin adds an excellent flavor! These energy bars contain rolled oats, coconut flakes, flax seeds and pumpkin seeds which can easily be substituted with many other pantry ingredients!
Egg Muffin – tastes like an omelette, looks like a muffin and is packed full of protein and delicious veggie nutrients. You can eat hot or cold, for breakfast, lunch or dinner or as a post-workout snack. Put the veggies of your choices (onions, peppers, spinach, tomatoes) into muffin cups, add beaten eggs, season with salt and pepper and bake until cooked. Easy, simple and deliciously healthy.
Prepare 2-3 of your favourite veggies, 1 grain, 1-2 proteins, and your favourite dressing over the weekend. During the week, mix-and-match them to create delicious healthy meals! Here, a wholesome salad with romaine lettuce, cucumbers, tomatoes, crispy chickpeas, and couscous with a tahini mint dressing!
University of Alberta | Nutrition and Food Sciences, Dietetic Intern
Adding soft tofu to recipes provides a healthy boost of plant-based protein, and gives a smooth creamy texture that comes at a fraction of calories and fat. For this easy summer treat, simply blend soft tofu, bananas, nut butter, cocoa powder, and vanilla in a blender, then pour into moulds and freeze. Mix it up by substituting in your favourite fruits and flavours!
Add one grated carrot to your oatmeal while cooking for a pop of vibrant colour and a boost of beta-carotene and fibre. For a bit of sweetness, stir in one mashed banana and toppings of choice and find yourself with a healthy breakfast that will remind you of carrot cake!
George Brown College | Culinary Management – Nutrition Are you trying to sneak in a serving or two of dark leafy greens during your busy mornings, but don’t have time for a sit down breakfast? No problem! Add spinach or baby kale to your smoothie, along with frozen fruit, greek yogurt, and water. Add a bit of lemon juice to offset the bitterness of the greens, and hit blend! Take it with you on the go, and you’ll feel refreshed and satisfied with this simple, naturally sweetened, and energizing breakfast !
Acadia University | Bachelor of Science in Nutrition
Summer is the season for frozen treats. For a healthy alternative to ice cream, simply purée frozen bananas and voilà! A naturally sweet, low calorie substitute is made. For an extra boost of flavor and nutrients, fruit, nuts or coconut can be added.