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

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About ActNow BCActNow 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!

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Sweet and Sour Chicken and Vegetable CasseroleThis 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 pieces2 cups water2 tbsp. vegetable oil1 cup carrots peeled and chopped1 cup celery chopped1 medium onion peeled and chopped2 cloves garlic minced1 28 oz. tin chopped tomatoes¼ cup honey or brown sugar¼ cup wine vinegar1/8 tsp. cinnamonsalt 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, sauté 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

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Cedar-Baked SalmonSoaked cedar shingles or shims

Preheat oven to 425°F (220°C)

Steamer basket

11⁄2 lb salmon fillets 750 gGrated zest and juice of 1 lime11⁄2 cups diagonally sliced asparagus 375 mL1⁄4 cup julienned leek 50 mL4 thin slices red onion 1⁄4 cup diagonally sliced celery 50 mL1⁄2 cup thickly sliced shiitake mushrooms 125 mL2 medium tomatoes, seeded 2 and cut into strips8 fresh basil leaves, slivered 1 bag (10 oz/300 g) fresh spinach trimmedSalt 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 serving-size 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 ServingCalories: 181Dietary Fiber: 3 gFat: 7 gCarbohydrate: 7 gProtein: 23 g

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

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Beet, Orange and Jicama Salad1 can (14 oz) sliced beets, drained 398 mL2 large navel oranges, peeled and 2 cut into 1⁄4-inch (5 mm) slices1⁄2 cup thinly sliced sweet white onion 125 mL1⁄2 cup julienned jicama 125 mL

Dressing2 tbsp balsamic vinegar 25 mL1 tbsp orange juice 15 mL1 tbsp olive oil 15 mL1⁄8 tsp salt 0.5 mLBlack pepper to taste1 tbsp chopped fresh parsley (optional) 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.



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Pumpkin Raisin MuffinsPreheat oven to 375°F (190°C)

Two 12-cup muffin tins, greased or paper-lined

2 cups whole-wheat flour 500 mL11⁄2 cups all-purpose flour 375 mL1 cup granulated sugar 250 mL4 tsp baking powder 20 mL1 tsp baking soda 5 mL1 tbsp ground cinnamon 15 mL1 tsp ground nutmeg 5 mL1 tsp ground ginger 5 mL1⁄4 tsp salt 1 mL11⁄2 cups raisins 375 mL1 can (14 oz) pumpkin purée (not pie filling) 398 mL1⁄2 cup vegetable oil 125 mL2 cups buttermilk or sour milk 500 mL3 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 muffinCalories: 191Dietary Fiber: 2 gFat: 6 gCarbohydrate: 33 gProtein: 4 g


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Swiss Chard Frittata in a Pita4 eggs 1 tbsp water 15 mL1 tsp olive oil 5 mL1⁄4 cup chopped onion 50 mL1⁄2 tsp minced garlic 2 mL2 cups packed chopped Swiss chard 500 mL2 tbsp chopped fresh basil (or 1⁄2 tsp/2 mL dried) 25 mL1⁄4 cup grated Parmesan cheese 50 mL2 small (6-inch/15 cm) pita breads

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 medium-high 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.



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Veggie, Beef and Pasta BakePreheat oven to 350°F (180°C)13- by 9-inch (3 L) baking dish, greased

1 lb lean ground beef 500 g1 cup sliced onions 250 mL1 cup diced zucchini 250 mL2 tsp minced garlic 10 mL1 can (28 oz/796 mL) stewed or diced tomatoes, with juice2 tbsp sodium-reduced soy sauce 25 mL1⁄2 tsp crushed red pepper flakes 2 mL2 cups rotini or other spiral pasta 500 mL11⁄2 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.



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Simple Risotto4 cups chicken broth 1 L1⁄4 cup finely chopped onion 50 mL1 tbsp olive oil 15 mL1 cup arborio rice or other Italian short-grain rice 250 mL1⁄4 cup dry white wine 50 mL3 tbsp grated Parmesan cheese 45 mLFreshly ground black pepper

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 servingCalories: 131Dietary Fiber: 1 gFat: 4 gCarbohydrate: 18 gProtein: 6 g


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Babsi’s Broccoli Soup2 cups chopped broccoli 500 mL (stems and florets)2 cups chicken broth 500 mL1 cup buttermilk 250 mL1⁄2 tsp dried basil 2 mL1⁄2 tsp dried tarragon 2 mLSalt and black pepper to tasteSmall broccoli florets, lower-fat plain yogurt, chives, shreddedCheddar 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.



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Light Tiramisu9-inch (23 cm) glass bowl2 tsp unflavored gelatin 10 mL2 tbsp frozen orange juice concentrate, thawed 25 mL1⁄2 cup granulated sugar 125 mL1⁄3 cup water 75 mL6 egg whites 8 oz light cream cheese 250 g1 cup yogurt cheese (see Tip, at left) 250 mL1⁄2 tsp grated orange zest 2 mL1⁄2 tsp vanilla 2 mL16 soft ladyfinger cookies 1 cup cold strong coffee 250 mL2 tbsp cocoa powder 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 servingCalories: 124Dietary Fiber: TraceFat: 4 gCarbohydrate: 16 gProtein: 6 g


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Big-Batch Bran MuffinsPreheat oven to 375°F (190°C)Two 12-cup muffin tins, greased or paper-lined

5 cups all-purpose flour 1.25 L51⁄2 cups 100% bran cereal 1.375 L2 cups packed brown sugar 500 mL1 cup chopped dates or raisins 250 mL1 tbsp baking soda 15 mL1 tbsp ground cinnamon 15 mL4 cups buttermilk or sour milk 1 L1 cup vegetable oil 250 mL4 eggs

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 muffinCalories: 331Dietary Fiber: 7 gFat: 11 gCarbohydrate: 57 gProtein: 7 g


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Teriyaki Tofu Stir-Fry11⁄3 cups diced firm tofu 325 mL1⁄2 cup teriyaki sauce 125 mL1 tsp brown sugar 5 mL1 tsp cornstarch 5 mL1 tbsp water 15 mL2 tsp olive oil 10 mL1⁄2 cup diced onion 125 mL1 cup diced green bell peppers 250 mL1 cup diced red bell peppers 250 mL1 tsp minced garlic 5 mL1 tsp grated ginger root 5 mL2 cups roughly chopped vegetables 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 750 mL1 to 2 tbsp chopped fresh cilantro or parsley 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.



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Sesame Steak1/4 cup light soy sauce 50 mL1 clove garlic, minced 1 small onion, finely chopped 1 tbsp liquid honey 15 mL1 tbsp sesame seeds 15 mL1 tsp grated ginger root 5 mL1 tsp black pepper 5 mL1 lb flank steak 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 servingCalories : 200Dietary Fiber : Trace Fat : 9 gCarbohydrate : 2 gProtein : 26 g


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Crunchy Fish BurgersPreheat oven to 375°F (190°C)Baking sheet, greased

Crunchy Coating1 cup crushed cornflakes 250 mL1/2 tsp garlic powder 2 mL1/2 tsp dry mustard 2 mL1/4 tsp black pepper 1 mL

Burgers1 egg 1 tbsp water 15 mL1 lb fresh or frozen fish fillets (sole, 500 g perch or halibut), patted dry

Zippy Tartar Sauce1/4 cup sweet pickle or dill pickle relish 50 mL2 tbsp light mayonnaise 25 mL1/4 tsp horseradish 1 mL4 6 inch (15 cm) submarine-type 4 buns, halved4 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 ServingCalories : 503Dietary Fiber: 3 g Carbohydrate: 72 gFat: 9 g Protein: 32 g

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Sunny Orange Shake3⁄4 cup lower-fat vanilla yogurt 175 mL2 tbsp skim-milk powder 25 mL1⁄2 cup orange juice 125 mL

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

Per ServingCalories: 262Dietary Fiber: TraceFat: 2 gCarbohydrate: 51 gProtein: 11 g

Banana Berry Wake-Up Shake1 banana 1 cup fresh or frozen berries 250 mL(any combination)1 cup milk or vanilla-flavored 250 mLsoy beverage3⁄4 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 ServingCalories: 262Dietary Fiber: TraceFat: 2 gCarbohydrate: 51 gProtein: 11 g

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Notes:

“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

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ActNow BC Healthy Recipes