ActNow BC Healthy Recipes

“ActNow BC is about each of us making small choices that can result in big improvements to our quality of life.

Starting with just 30 minutes of moderate exercise and five servings of fruits and vegetables each day, we can dramatically improve our health.”

—Premier Gordon Campbell

About ActNow BC ActNow BC is a health and wellness initiative launched in March 2005 to make B.C. the healthiest jurisdiction to ever host an Olympic and Paralympic Games.

ActNow BC’s goals are to promote healthy living choices to reduce chronic disease and improve health and quality of life for everyone in the province. Coordinated across provincial government ministries, and in partnership with schools, communities, non-government organizations and the private sector, it is a multi-year, multidisciplinary effort to create policies, programs and services that motivate British Columbians to:

• Eat a healthier diet

• Become more physically active

• Maintain healthy weights

• Reduce, quit or avoid tobacco use

• Make healthy choices during pregnancy.

ActNow BC also supports schools, employers, local governments and communities to develop and promote healthy living programs and events. The goal is to not only to be the healthiest jurisdiction to host the Winter Olympic and Paralympic Games, but to lead the way in healthy living and physical fitness in North America.

Enjoy these family-friendly, easy to prepare, healthy recipes.

Special thanks to John Bishop and the Dietitians of Canada for providing these recipes.

Bon Appetit!

Sweet and Sour Chicken and Vegetable Casserole This is one of our favourite family recipes. I love the subtle sweet and sour elements. It is especially good served over steamed rice or freshly cooked pasta accompanied with lightly cooked seasonal green vegetables.

2 boneless chicken breasts skinned and cut into large pieces 2 cups water 2 tbsp. vegetable oil 1 cup carrots peeled and chopped 1 cup celery chopped 1 medium onion peeled and chopped 2 cloves garlic minced 1 28 oz. tin chopped tomatoes Âź cup honey or brown sugar Âź cup wine vinegar 1/8 tsp. cinnamon salt and pepper to taste Pre-heat oven to 350 F Place cut up chicken into a medium sized skillet. Cover with cold water and bring to a boil and simmer for five minutes. Drain chicken, reserving one cup of the cooking liquid to be used in the sauce.

Heat vegetable oil in a heavy skillet on medium heat. Stir in the chopped vegetables and garlic, sautĂŠ with the lid on for approximately 5 minutes until the vegetables are tender. Add the chopped tomatoes, 1 cup of cooking liquid, honey, wine vinegar and cinnamon. Season with salt and pepper to taste. Cover and cook for 10 minutes. Place chicken pieces into a baking casserole. Pour over the tomato vegetable sauce. Cover with foil or lid and bake for 15 minutes. Remove cover and bake an additional 15 minutes. Serves 4.

Recipe courtesy John Bishop

Cedar-Baked Salmon Soaked cedar shingles or shims Preheat oven to 425°F (220°C) Steamer basket 11⁄2 lb salmon fillets 750 g Grated zest and juice of 1 lime 11⁄2 cups diagonally sliced asparagus 375 mL 1⁄4 cup julienned leek 50 mL 4 thin slices red onion 1⁄4 cup diagonally sliced celery 50 mL 1⁄2 cup thickly sliced shiitake mushrooms 125 mL 2 medium tomatoes, seeded 2 and cut into strips 8 fresh basil leaves, slivered 1 bag (10 oz/300 g) fresh spinach trimmed Salt and black pepper 1. Place soaked shingles or shims on baking sheet; lightly brush with oil. Remove skin and any bones from salmon; cut into 6 servingsize pieces and place on cedar. Sprinkle with lime zest and juice.

Bake in preheated oven for 10 to 15 minutes or until fish flakes easily when tested with fork.

2. Meanwhile, in steamer basket, combine asparagus, leek, onion and celery; steam until partially cooked. Add mushrooms, tomatoes, basil and spinach; steam just until tender-crisp and spinach has wilted. Place on 6 individual plates; season with salt and pepper to taste. Top each with salmon. Serves 6.

Per Serving Calories: 181 Dietary Fiber: 3 g Fat: 7 g Carbohydrate: 7 g Protein: 23 g © Cook Great Food, by Dietitians of Canada, 2001 Published by Robert Rose Inc.

Beet, Orange and Jicama Salad 1 can (14 oz) sliced beets, drained 398 mL 2 large navel oranges, peeled and 2 cut into 1⁄4-inch (5 mm) slices 1⁄2 cup thinly sliced sweet white onion 125 mL 1⁄2 cup julienned jicama 125 mL Dressing 2 tbsp balsamic vinegar 1 tbsp orange juice 1 tbsp olive oil 1⁄8 tsp salt Black pepper to taste 1 tbsp chopped fresh parsley (optional)

25 mL 15 mL 15 mL 0.5 mL 15 mL

1. In a medium bowl, combine beets, oranges, onion and jicama. Set aside.

2. Dressing: In a small bowl, whisk together vinegar, orange juice, olive oil, salt and pepper. Add to beet mixture; toss gently. Chill.

Sprinkle with parsley, if using, just before serving. Serves 6.

Per Serving Calories: 71 Dietary Fiber: 3 g Fat: 2 g Carbohydrate: 12 g Protein: 1 g © Cook Great Food, by Dietitians of Canada, 2001 Published by Robert Rose Inc.

Pumpkin Raisin Muffins Preheat oven to 375°F (190°C) Two 12-cup muffin tins, greased or paper-lined 2 cups whole-wheat flour 500 mL 11⁄2 cups all-purpose flour 375 mL 1 cup granulated sugar 250 mL 4 tsp baking powder 20 mL 1 tsp baking soda 5 mL 1 tbsp ground cinnamon 15 mL 1 tsp ground nutmeg 5 mL 1 tsp ground ginger 5 mL 1⁄4 tsp salt 1 mL 11⁄2 cups raisins 375 mL 1 can (14 oz) pumpkin purée (not pie filling) 398 mL 1⁄2 cup vegetable oil 125 mL 2 cups buttermilk or sour milk 500 mL 3 eggs 1. In a large bowl, combine whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda, cinnamon, nutmeg, ginger, salt and raisins.

2. In a separate bowl, blend together pumpkin, oil, buttermilk and eggs.

3. Make a large well in center of dry ingredients; pour in wet ingredients all at once. Gently fold together until just combined.

4. Spoon batter into muffin tins. Bake in preheated oven for 18 to 22 minutes or until firm to the touch. Makes 24 Per muffin Calories: 191 Dietary Fiber: 2 g Fat: 6 g Carbohydrate: 33 g Protein: 4 g © Cook Great Food, by Dietitians of Canada, 2001 Published by Robert Rose Inc.

Swiss Chard Frittata in a Pita 4 eggs 1 tbsp water 1 tsp olive oil 1⁄4 cup chopped onion 1⁄2 tsp minced garlic 2 cups packed chopped Swiss chard 2 tbsp chopped fresh basil (or 1⁄2 tsp/2 mL dried) 1⁄4 cup grated Parmesan cheese 2 small (6-inch/15 cm) pita breads

15 mL 5 mL 50 mL 2 mL 500 mL 25 mL 50 mL

1. In a small bowl, whisk together eggs and water. Set aside.

2. In a small (8-inch/20 cm) nonstick skillet, heat oil over mediumhigh heat. Add onion and garlic; cook for 1 to 2 minutes. Stir in chard and basil (it will cook down; if necessary, add it in 2 batches); cook for 3 to 4 minutes or until chard is wilted. Remove from pan; set aside.

3. Wipe skillet and place over medium heat. Add half of the chard mixture and half of the egg mixture. Cook for 3 to 5 minutes or until browned on the bottom but still not completely set on top; sprinkle with half of the cheese. Flip frittata over; cook for 1 to 2 minutes or until browned and completely set. Remove from pan and cut in half. Repeat with remaining ingredients to make second frittata.

4. Cut pitas in half; place frittata halves inside each half. Serves 2.

Per Serving Calories: 431 Dietary Fiber: 4 g Fat: 17 g Carbohydrate: 43 g Protein: 27 g © Cook Great Food, by Dietitians of Canada, 2001 Published by Robert Rose Inc.

Veggie, Beef and Pasta Bake Preheat oven to 350°F (180°C) 13- by 9-inch (3 L) baking dish, greased 1 lb lean ground beef 500 g 1 cup sliced onions 250 mL 1 cup diced zucchini 250 mL 2 tsp minced garlic 10 mL 1 can (28 oz/796 mL) stewed or diced tomatoes, with juice 2 tbsp sodium-reduced soy sauce 25 mL 1⁄2 tsp crushed red pepper flakes 2 mL 2 cups rotini or other spiral pasta 500 mL 11⁄2 cups shredded Cheddar cheese 375 mL 1. In a large nonstick skillet over medium-high heat, combine ground beef, onions, zucchini and garlic; cook for 8 to 10 minutes or until beef is no longer pink and vegetables are softened. Drain fat; pour beef mixture into greased 13- by 9-inch (3 L) baking dish. Set aside.

2. Meanwhile, drain juice from tomatoes into an 8-cup (2 L) microwave-safe measuring cup; add water to make 2 cups (500 mL).

Coarsely chop tomatoes; add to measuring cup.

Stir in soy sauce and red pepper flakes. Microwave on High for 5 minutes or until very hot. Stir in rotini.

3. Pour tomato-pasta mixture into baking dish and combine with meat mixture. Press pasta down to make sure it is submerged in the liquid. Bake in preheated oven, covered, for 20 minutes. Remove cover; stir gently and sprinkle with cheese. Bake, uncovered, for 15 to 20 minutes or until pasta is tender. Serves 6.

Per Serving Calories: 362 Dietary Fiber: 3 g Fat: 17 g Carbohydrate: 26 g Protein: 25 g © Cook Great Food, by Dietitians of Canada, 2001 Published by Robert Rose Inc.

Simple Risotto 4 cups chicken broth 1⁄4 cup finely chopped onion 1 tbsp olive oil 1 cup arborio rice or other Italian short-grain rice 1⁄4 cup dry white wine 3 tbsp grated Parmesan cheese Freshly ground black pepper

1L 50 mL 15 mL 250 mL 50 mL 45 mL

1. In a large covered saucepan, bring chicken broth to a boil.

2. Meanwhile, in a large saucepan over medium heat, cook onion in oil for about 5 minutes or until tender but not browned, stirring frequently. Stir in rice; cook until all grains are coated, about 1 minute. Add wine and cook until almost evaporated. Add 1⁄2 cup (125 mL) of the hot chicken broth.

3. Cook, stirring gently with a wooden spoon, until almost all liquid has been absorbed. Continue adding chicken broth in 1⁄2-cup (125 mL) amounts until all broth has been used, stirring constantly.

This technique will require about 2 minutes total cooking time.

The rice will be creamy, moist and tender but firm. Remove from heat; stir in parmesan cheese. Add freshly ground pepper to taste.

Serves 6.

Per serving Calories: 131 Dietary Fiber: 1 g Fat: 4 g Carbohydrate: 18 g Protein: 6 g

© Cook Great Food, by Dietitians of Canada, 2001 Published by Robert Rose Inc.

Babsi’s Broccoli Soup 2 cups chopped broccoli 500 mL (stems and florets) 2 cups chicken broth 500 mL 1 cup buttermilk 250 mL 1⁄2 tsp dried basil 2 mL 1⁄2 tsp dried tarragon 2 mL Salt and black pepper to taste Small broccoli florets, lower-fat plain yogurt, chives, shredded Cheddar cheese 1. In a saucepan over medium-high heat, cook broccoli in chicken broth for 10 minutes or until tender. Refrigerate in broth until chilled.

2. In a food processor or blender, purée chilled mixture, buttermilk and seasonings until smooth. Taste and adjust seasonings. Reheat just to serving temperature, or chill and serve as cold soup. Serve garnished with broccoli, yogurt, chives and Cheddar cheese.

Serves 6.

Per serving Calories: 73 Dietary Fiber: 2 g Fat: 2 g Carbohydrate: 7 g Protein: 7 g © Cook Great Food, by Dietitians of Canada, 2001 Published by Robert Rose Inc.

Light Tiramisu 9-inch (23 cm) glass bowl 2 tsp unflavored gelatin 2 tbsp frozen orange juice concentrate, thawed 1⁄2 cup granulated sugar 1⁄3 cup water 6 egg whites 8 oz light cream cheese 1 cup yogurt cheese (see Tip, at left) 1⁄2 tsp grated orange zest 1⁄2 tsp vanilla 16 soft ladyfinger cookies 1 cup cold strong coffee 2 tbsp cocoa powder

10 mL 25 mL 125 mL 75 mL 250 g 250 mL 2 mL 2 mL 250 mL 25 mL

1. In a small saucepan, sprinkle gelatin over orange juice concentrate; cook, stirring, over low heat until dissolved. Cool.

2. In a small saucepan, combine sugar and water; cook over medium heat until syrup reaches 234° to 240°F (112° to 116°C) or soft ball stage (syrup dropped in cold water forms soft ball).

3. In a bowl, beat egg whites until soft peaks form; gradually pour in syrup, beating constantly until cool and very stiff. Beat in dissolved gelatin, beating for 30 seconds.

4. In a large bowl, beat together cream cheese, yogurt cheese, orange zest and vanilla until smooth and creamy. Fold in meringue, one-third at a time.

5. Separate ladyfingers; drizzle each with coffee and arrange half in bottom of deep 9-inch (23 cm) glass bowl. Cover with half of the meringue mixture. Sprinkle with 1 tbsp (15 mL) cocoa. Repeat layers. Cover and refrigerate for at least 4 hours until set. Serves 16.

Per serving Calories: 124 Dietary Fiber: Trace Fat: 4 g Carbohydrate: 16 g Protein: 6 g © Cook Great Food, by Dietitians of Canada, 2001 Published by Robert Rose Inc.

10

Big-Batch Bran Muffins Preheat oven to 375°F (190°C) Two 12-cup muffin tins, greased or paper-lined 5 cups all-purpose flour 51⁄2 cups 100% bran cereal 2 cups packed brown sugar 1 cup chopped dates or raisins 1 tbsp baking soda 1 tbsp ground cinnamon 4 cups buttermilk or sour milk 1 cup vegetable oil 4 eggs

1.25 L 1.375 L 500 mL 250 mL 15 mL 15 mL 1L 250 mL

1. In a large bowl, combine flour, cereal, brown sugar, dates, baking soda and cinnamon.

2. In another large bowl, mix together buttermilk, oil and eggs. Stir into dry ingredients and mix until moistened.

3. Spoon batter into muffin cups, filling to the top. Bake in preheated oven for 25 to 30 minutes or until golden brown. Cool in pans for 5 minutes; remove muffins. Cool on a wire rack. Store in airtight containers; freeze, if desired.

Per muffin Calories: 331 Dietary Fiber: 7 g Fat: 11 g Carbohydrate: 57 g Protein: 7 g

© Cook Great Food, by Dietitians of Canada, 2001 Published by Robert Rose Inc.

11

Teriyaki Tofu Stir-Fry 11⁄3 cups diced firm tofu 1⁄2 cup teriyaki sauce 1 tsp brown sugar 1 tsp cornstarch 1 tbsp water 2 tsp olive oil 1⁄2 cup diced onion 1 cup diced green bell peppers 1 cup diced red bell peppers 1 tsp minced garlic 1 tsp grated ginger root 2 cups roughly chopped vegetables

325 mL 125 mL 5 mL 5 mL 15 mL 10 mL 125 mL 250 mL 250 mL 5 mL 5 mL 500 mL

(Use any vegetables you like or have on hand, such as broccoli and cauliflower, snow peas, green beans, mushrooms, tomatoes or thinly sliced carrots.)

3 cups cooked rice 1 to 2 tbsp chopped fresh cilantro or parsley

750 mL 15 to 25 mL

(optional)

1. In a medium bowl, gently toss tofu with teriyaki sauce and brown sugar until well coated. Cover and refrigerate for 10 minutes or for up to several hours.

2. In a small bowl, whisk together cornstarch and water. Set aside.

3. In a large nonstick skillet, heat oil over medium-high heat. Add onion, green peppers, red peppers, garlic and ginger; stir-fry for 3 minutes. Stir in vegetables of your choice and stir-fry for 3 to 4 minutes or until vegetables are tender-crisp.

4. Add tofu mixture and cornstarch mixture. Stir for 3 to 4 minutes or until thickened and heated through. Serve over rice. Sprinkle with cilantro, if using. Serves 4.

Per serving Calories: 287 Dietary Fiber: 3 g Fat: 5 g Carbohydrate: 49 g Protein: 12 g © Cook Great Food, by Dietitians of Canada, 2001 Published by Robert Rose Inc.

12

Sesame Steak 1/4 cup light soy sauce 1 clove garlic, minced 1 small onion, finely chopped 1 tbsp liquid honey 1 tbsp sesame seeds 1 tsp grated ginger root 1 tsp black pepper 1 lb flank steak

50 mL

15 mL 15 mL 5 mL 5 mL 500 g

1. In a shallow non-aluminum pan, mix together soy sauce, garlic, onion, honey, sesame seeds, ginger and pepper. Add steak, turning to coat. Cover and marinate in refrigerator for at least 4 to 6 hours or preferably overnight.

2. Preheat barbecue or broiler; place steak on greased grill or under broiler; cook for 4 to 5 minutes per side for medium-rare. Slice across the grain to serve. Serves 4.

Per serving Calories : 200 Dietary Fiber : Trace Fat : 9 g Carbohydrate : 2 g Protein : 26 g Š Cook Great Food, by Dietitians of Canada, 2001 Published by Robert Rose Inc.

13

Crunchy Fish Burgers Preheat oven to 375째F (190째C) Baking sheet, greased Crunchy Coating 1 cup crushed cornflakes 1/2 tsp garlic powder 1/2 tsp dry mustard 1/4 tsp black pepper

250 mL 2 mL 2 mL 1 mL

Burgers 1 egg 1 tbsp water 15 mL 1 lb fresh or frozen fish fillets (sole, 500 g perch or halibut), patted dry Zippy Tartar Sauce 1/4 cup sweet pickle or dill pickle relish 50 mL 2 tbsp light mayonnaise 25 mL 1/4 tsp horseradish 1 mL 4 6 inch (15 cm) submarine-type 4 buns, halved 4 lettuce leaves 2 medium tomatoes, sliced 1. Crunchy Coating: In a heavy plastic bag, combine crumbs, garlic powder, mustard and pepper.

2. Burgers: In a shallow bowl, lightly beat together egg and water; set aside. Dip fish fillets in egg mixture and transfer, 1 piece at a time, to plastic bag ; shake gently to coat. Place on baking sheet. Bake in preheated oven for 10 to 15 minutes or until fish is opaque and flakes easily when tested with fork.

3. Zippy Tartar Sauce: In a small bowl, blend together relish, mayonnaise and horseradish.

4. Assembly: Spread buns with tartar sauce; add fish fillets and top with lettuce and tomato.

Per Serving Calories : 503 Dietary Fiber: 3 g Carbohydrate: 72 g Fat: 9 g Protein: 32 g 14

Sunny Orange Shake 3⁄4 cup lower-fat vanilla yogurt 2 tbsp skim-milk powder 1⁄2 cup orange juice

175 mL 25 mL 125 mL

1. In a blender, combine yogurt, skim-milk powder and orange juice; blend until smooth.

Per Serving Calories: 262 Dietary Fiber: Trace Fat: 2 g Carbohydrate: 51 g Protein: 11 g

Banana Berry Wake-Up Shake 1 banana 1 cup fresh or frozen berries 250 mL (any combination) 1 cup milk or vanilla-flavored 250 mL soy beverage 3⁄4 cup lower-fat vanilla yogurt 175 mL (or other flavor that complements berries) 1. In a blender, liquefy fruit with a small amount of the milk.

Add remaining milk and yogurt; blend until smooth. If shake is too thick, add extra milk or soy beverage to achieve desired consistency.

Per Serving Calories: 262 Dietary Fiber: Trace Fat: 2 g Carbohydrate: 51 g Protein: 11 g

15

Notes:

16

“ActNow BC is about each of us making small choices that can result in big improvements to our quality of life.

Starting with just 30 minutes of moderate exercise and five servings of fruits and vegetables each day, we can dramatically improve our health.”

—Premier Gordon Campbell