What you need: 1-2 small potatoes or sweet potatoes 1-2 tbsp. of mayonnaise Dash of salt Dash of pepper Dash of cinnamon Dash of ground nutmeg How to: Cook the potatoes until soft and then let them cool down. Cut the potatoes into small pieces and put it in a cup. Measure mayonnaise into the cup. Add a shake each of salt, pepper, cinnamon and nutmeg. Mix well with a spoon. Serves one child Reference: LEAP – Food Flair, Legacies Now, p. 135.
Ingredients: 1 cucumber, diced into large chunks 1 tomato, diced into large chunks 1 yellow bell pepper, diced into large chunks Black olives, chopped Crumbled feta cheese Italian herbs (e.g. oregano, basil, thyme), to taste Lettuce or spinach (optional) Lemon juice (optional) Instructions: Cut the vegetables and mix together. Add the feta and herbs. Mix well. For dressing, add a little lemon juice and mix again. Tip: Let the salad sit in the fridge for a few hours to give time for the flavours to mix!
Ingredients: Lettuce, chopped ½ tomato, diced Onion or green onions, chopped (optional) 2 hard-boiled eggs, chopped Mayonnaise Salt & pepper, to taste 4 whole grain hot dog buns Instructions: Cut up the lettuce, tomato, and onion. Mix altogether with the chopped eggs. Add salt, pepper and mayonnaise to the salad mixture. Warm up or toast the hot dog buns (on a BBQ grill or in the oven). Stuff the buns with the salad mixture and enjoy! Variation: Substitute the hard boiled eggs with chicken or lobster!
Ingredients: 1 pound ground beef or turkey 1 taco seasoning pouch (low in sodium) 1 cup water 1 tomato, diced 1 yellow or orange bell pepper, chopped Kalamata or black olives, sliced Spinach or lettuce Cheddar cheese, grated Salsa or plain Greek yogurt (optional) Directions: Heat a skillet over medium-heat. Add meat and cook until browned. Drain fat off and add seasoning and water. Mix and cook for 5 minutes. Let it cool. Chop, slice and dice vegetables. On a spinach or lettuce bed, add meat, vegetables and grated cheese. Add salsa and/or Greek yogurt (optional) and serve. Note : For a simple and easy lunch on the go, add ingredients in a jar, starting with salsa/yogurt, meat (cooked and seasoned), vegetables and grated cheese. Top with spinach and put in the fridge until ready to serve.
Ingredients: 3 cups baby spinach 2 cups fresh fruit (strawberries, raspberries, blueberries, and/or peaches etc.) ½ cup yogurt Directions: Wash baby spinach. Cut fresh fruit into small pieces and add to spinach. Add yogurt and toss salad until everything is coated. Serve immediately and enjoy.
Ingredients 3 cups of chopped cabbage 1 can of red beans, rinsed 2 green onions, chopped 1 red pepper, diced ¼ cup feta cheese, diced ¼ cup chopped parsley ¼ cup lemon juice 2 tbsp olive oil 2 pressed cloves of garlic Directions Mix the chopped vegetables, feta and parsley in a large bowl. Add the remaining ingredients. Mix well and serve. Reference: Anne Lindsay Light Cooking
What you need: 1lb small potatoes , cooked and chopped 2 cups mesclun or spinach 1 cup cherry tomatoes, chopped in half 3 green onions, chopped ¼ cup green olives 1 cup corn 3 eggs, boiled and chopped 1 can tuna Salt & pepper, to taste ¼ cup olive oil ¼ cup balsamic vinegar or apple cider vinegar 1 garlic clove, chopped 1 tbsp. Dijon mustard Herbs, to taste How to: In a large bowl, mix the potatoes, mesclun, tomatoes, green onions, olives, corn, eggs, and tuna. Season with salt and pepper to taste. In a separate bowl, add the olive oil, vinegar, garlic, Dijon mustard, and herbs. Mix well and add to the first bowl as a dressing. Serve immediately after preparing!
What you need: 1 can (19 oz/540 ml) black beans, rinsed and drained 2 cups frozen corn niblets, thawed ¼ cup chopped fresh cilantro ¼ cup lime juice 2 medium tomatoes, chopped ½ cup chopped onion 1 tsp. ground cumin ½ tsp. salt ½ tsp. pepper How to : Chop tomato and onion. Rinse and drain beans. Combine all ingredients in a large bowl. Serve. For a better taste, refrigerate for at few hours before serving. Serves 10 *Source: Pulses. Cooking with beans, peas, lentils and chickpeas, Pulse Canada, p. 16.
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